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RONDAJO56's Photo RONDAJO56 Posts: 6,635
9/14/19 12:16 P

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Basically, you have 3 ways to deal with places or activities that lead to eating.
1. Avoid the place of activity. For example, if you always stop at the bakery on the way to the office, take a different route to work
2. Change the place or activity. If you always find your hand in the kitchen cookie jar, either hide the jar so it is less visible or tempting, OR do not buy or make cookies to begin with.
3. Change your response. Instead of reaching into that cookie jar in the kitchen, grab a piece of gum and start chewing.

The key is to have a plan already in place to prevent the eating response.

Techniques to Use Before an Event:
Calorie banking. Eat a little less for several days leading up to the event so you have some extra calories ''saved up.''
Know your calorie limit. Know exactly how many calories you have to work with--and stick to that limit!
Visualize. Take time to visualize your actions at the event, and picture your success.
Don't go starved. Be sure to have a light meal or snack before you leave home.


Techniques to Use at the Event:
Don't stand near the food. Stand with your back to the food, go into a different room where you can't see the food, and take your mind off of eating by socializing.
Keep busy. Talk, dance, play cards, swim, or keep score of the game instead of eating.
Select water or low-calorie beverages. Choose low-cal beer, diet pop, or water.
Share. Bring a low-calorie side dish to share at the event.
Scout out the food options. Take inventory and decide what to have instead of digging in right away.
Hand jive your portion sizes. Use the hand method to estimate portions. (2 cupped hands = 1 cup; 1 fist = 1 cup; 1 cupped hand = 1/2 cup; open palm of hand = 3 ounces; 1 thumb = 1 tablespoon; 1 knuckle of thumb = 1 teaspoon)
Chew gum. It keeps your mouth busy!
Offer leftovers. If the event is at your home, offer your guests leftovers to take home.


Techniques to Use after the Event:
Go low. Eat at the lower end of your SparkPeople calorie range if you overate at the event.
Review the event. Devise a better plan for the next occasion by reviewing how you handled your eating at the event.
Give praise. Praise yourself for what you did accomplish!


Action Step:

Think about an upcoming event where you may be worried about how you'll handle all the tempting foods. Make a plan to deal with the event, activity or celebration. Be sure to visualize the plan, and picture yourself being successful. Now, when the event arrives, you will have the plan and motivation to stay right on track.

“Stay committed to your decisions; but stay flexible in your approach.” ~Tony Robbins
Ronda AZ

Goal 1# wkly
1. Track all of my food to stay under 1800 calories
2. Minimum 10 min daily fitness & 90 min weekly
3. Positive self-talk daily
4. Eat at least 5 servings of fruits & veggies daily
5. Drink at least 8 glasses of water daily
6. Develop a plan for eating out at restaurants.
7. Plan & follow menu


 Pounds lost: 0.0 
0
17.2
34.4
51.6
68.8
I_ROBOT's Photo I_ROBOT SparkPoints: (34,597)
Fitness Minutes: (26,850)
Posts: 2,137
9/13/19 12:21 P

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Sugar. I care.

Keep Pushing!

Harry - Moving along at the speed of fat loss.

The Bitter Truth About Sugar by Robert Lustig | Look for it on YouTube
Added sugar is addictive, a poison, and destroys teeth.

The Ticker below is actually My Waist to Height Ratio (WHtR) Greater than 53 = Bad news.


 Body Fat %: 54.0
55
52.75
50.5
48.25
46
RONDAJO56's Photo RONDAJO56 Posts: 6,635
9/13/19 11:18 A

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Why Should You Care? Is Sugar Actually Bad for Your Health?
Well, aside from the increased bulge around the waistline, diets high in sugar are strongly linked to an increased risk for type 2 diabetes, elevated triglycerides, low HDL (good) cholesterol levels, and heart disease. Sugar intake has also been linked to depression, migraines, poor eyesight, autoimmune diseases (such as arthritis and multiple sclerosis), gout and osteoporosis.

Recent research has shown that a high intake of carbohydrates, including sugar, releases a feel-good chemical in the brain called serotonin. The high of a sugar rush is temporary, though. After a few hours--or even a few minutes--you start to crash, and you become tired, fatigued and lethargic. This often causes people to make bad food choices, develop an increased tolerance for sugary foods, and to skip out on their workouts due to a lack of energy.

How Much Is Too Much?
The American Heart Association (AHA) recommends that we limit our daily sugar consumption to 7% or less of our daily calorie intake--that's about 6 teaspoons (100 calories) for women and 9 teaspoons (150 calories) for men. But that adds up fast. Just one 12-ounce can of regular soda contains 8-10 teaspoons of sugar and 130-150 calories. One glazed doughnut contains 6 teaspoons, and a half cup ice cream (the standard serving size, although most portions are much, much larger) contains 1-2 teaspoons of added sugar! Sugar can add up fast, which is why it's best to read labels, avoid foods with sneaky added sugar, and save your "sugar calories" for the times you really want a special treat.

“Stay committed to your decisions; but stay flexible in your approach.” ~Tony Robbins
Ronda AZ

Goal 1# wkly
1. Track all of my food to stay under 1800 calories
2. Minimum 10 min daily fitness & 90 min weekly
3. Positive self-talk daily
4. Eat at least 5 servings of fruits & veggies daily
5. Drink at least 8 glasses of water daily
6. Develop a plan for eating out at restaurants.
7. Plan & follow menu


 Pounds lost: 0.0 
0
17.2
34.4
51.6
68.8
RONDAJO56's Photo RONDAJO56 Posts: 6,635
9/10/19 10:40 A

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By definition, HUNGER is a painful sensation or state of weakness caused by the need of food. Simply put, hunger is a signal from your body that it needs food for energy. When you're truly hungry, your stomach, brain, or both will give you cues to tell you to eat. Signals from your stomach may be growling, an empty, hollow feeling, or hunger pangs. Your brain may send signals such as a headache, trouble concentrating, irritability or fogginess. Some people even experience physical fatigue when they are hungry. Hunger does not go away over time--it only gets worse. And any food will satisfy your hunger and take the hunger signals away. If hunger had a scale from 1-10 where you are starving, weak and dizzy at level 1, and so full you feel sick at level 10, your goal is to eat when you're between a 3 and 4--hungry with a little stomach growling. It's when you let yourself get too hungry that disaster--in the form of overeating or eating anything you can get your hands on--can occur.

In contrast, cravings are things you want or desire. The foods you CRAVE are not a necessity, nor do they serve a life-sustaining need. Cravings, unlike hunger signals, will change over time, even over a period of 10 minutes. They are usually triggered by emotions (stress, boredom, sadness, etc.), an attachment or fondness for a certain food, or proximity to appetizing food (like when your co-workers bring in doughnuts). Unlike hunger, where any food will quell the sensation, only one specific food will satisfy a craving.

SparkPeople isn't about depriving yourself of all the foods you crave. But when those cravings arise, you must look deeper into what is causing it. Is it true hunger? If it is, any food will quell your hunger, so choose a healthy option. If it's an emotional need, deal with that emotion; blog, journal, call a friend, confront the person who made you angry, or walk away. If it's a proximity craving (you see appetizing food and therefore want it), try to distract yourself or imagine that food is something inedible or unappetizing.

Certainly, it's important to take pleasure from food and get satisfaction from the foods you eat. Cravings are normal and have a place in a healthy balanced diet. But learning to satisfy them in a controlled manner will keep your relationship with food in balance. Constantly giving in to your cravings--or confusing them with hunger--can lead to overeating and an unbalanced diet, especially since many of the foods we crave are high in fat, salt, sugar, or a combination of the three.

So if you can't overcome a craving, try one of my many delicious and crave-worthy recipes to satisfy that longing in a healthy way. Or sometimes, you may simply choose to budget a few extra calories from your day and eat the food you're craving. Both situations are OK as long as you are making conscious decisions and practicing moderation.

When you stop to analyze your hunger and the cause of your cravings, the more in-control you'll be around food, which can help you manage your weight without ever going hungry or feeling deprived. Now that's a recipe for good health and weight management!

So what's your action plan?

This week, take note of your cravings throughout the day. Jot them down in your journal or SparkPeople blog. Note the time of day, what the craving was for, and how intensely you felt it. Consider WHY this craving was distracting you and experiment with different ways to quiet or satisfy the craving without getting side-tracked on your diet. Come up with a few alternative treats that fit into your calorie budget and satisfy your most common cravings, as well as at least one distraction technique you'll try next time.

“Stay committed to your decisions; but stay flexible in your approach.” ~Tony Robbins
Ronda AZ

Goal 1# wkly
1. Track all of my food to stay under 1800 calories
2. Minimum 10 min daily fitness & 90 min weekly
3. Positive self-talk daily
4. Eat at least 5 servings of fruits & veggies daily
5. Drink at least 8 glasses of water daily
6. Develop a plan for eating out at restaurants.
7. Plan & follow menu


 Pounds lost: 0.0 
0
17.2
34.4
51.6
68.8
RONDAJO56's Photo RONDAJO56 Posts: 6,635
9/9/19 9:50 A

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If weighing in on the scale has been a stressful event for you lately, these steps will help you reduce weigh-in anxiety throughout your journey.

- Be clear with yourself about what that number on the scale really means. That number on the scale only tells you how much you weigh at that very moment. That number does not define you, nor does it always reflect all the hard work you have put into your healthy lifestyle.

- Remind yourself that you are choosing to use the scale as a weight loss tool. It is NOT your judge and/or jury. The scale is just one way of measuring your success, but it is not the only way to monitor your progress.

- Use the number on the scale to actually help your program work for you. Tracking your food, exercise and weigh-ins can help you look at the bigger picture to see if things are going the way they “should” be. Sometimes our food and fitness tracked may be over OR underestimated, which can cause the balance in the numbers to throw the scale off even the tiniest amount.

A number of things (like fluctuations in water weight, increased muscle mass, and your body’s anti-starvation mechanism) can and regularly do conspire to make the number on the scale the least reliable measure of weight loss success. To help lessen the stress of weighing in and to get a better picture of how well you are doing, we often recommend using some of these other forms of measuring your progress in addition to the scale:

- Body Measurements. These can include noticing your dress size, waist-to-hip ratio, neck, arms, or fitting into favorite clothes.

- Performance. Notice how much more endurance you have during exercise, if you are doing something at a higher level, jumping higher, walking longer, running faster, or playing a sport better.

- General feeling. Rate your energy level, rate your attitude and outlook, track how often you feel very sleepy during the day, or rate your confidence level.

- Health. Track your blood pressure, cholesterol level, and/or blood sugar level.

- Intangibles. Make note of how you look, compliments you receive, and how others respond to you.

“Stay committed to your decisions; but stay flexible in your approach.” ~Tony Robbins
Ronda AZ

Goal 1# wkly
1. Track all of my food to stay under 1800 calories
2. Minimum 10 min daily fitness & 90 min weekly
3. Positive self-talk daily
4. Eat at least 5 servings of fruits & veggies daily
5. Drink at least 8 glasses of water daily
6. Develop a plan for eating out at restaurants.
7. Plan & follow menu


 Pounds lost: 0.0 
0
17.2
34.4
51.6
68.8
RONDAJO56's Photo RONDAJO56 Posts: 6,635
9/8/19 8:43 P

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If you're lacking motivation, or want to give your program a jump-start, I've got a challenge for you: Go streaking. Keep your clothes on! A streak is a small habit that you strive to be as consistent with as possible. The more consistent you can be, the more results you'll see!

One of my favorite streaks is for daily exercise. I make it a point to exercise for at least 10 minutes every day for as many days in a row as I can. My longest streak to date has been a little over 100 days, but often I go about 30-60 days in a row before I need to (or want to) take a break and start over.

What's so great about these streaks is that you get going and feel excited about your progress. That alone motivates you to keep your streak alive! Many SparkPeople members have streaked with daily exercise for several months--even years! And they are just ordinary people who started with a small goal. They did it and you can do it, too.

Aside from exercise, other daily streaks you could strive for might be:

--Drinking 8 cups of water every day
--Tracking your food each day
--Eating a target number of fruits/veggies a day
--Or something you do consistently just a few times a way, such as writing in your journal 3 times per week

Action Step
I want you to set a goal for your own streak. A specific number is more clear and often more motivating than leaving it open-ended. Start off with something you know you can succeed with, but don't already do regularly. Think of a small habit you'd like to make or break.

Decide what you want to do and how often, whether daily or a few times a week. Then don't wait: Go for it. Complete your small goal as consistently as you can for as many days or weeks as you can. If you feel up to it, streak in public! Just by telling others what your streak is, you create some positive peer pressure to follow through. Plus, it gives others the opportunity to offer you support.

If you break your streak, don't get discouraged. Just try to outdo yourself next time. Streaks aren't about perfection. They're about doing better over time. Remember to reward yourself along the way as you reach streak milestones, and especially when you reach your goal or personal best streak.


“Stay committed to your decisions; but stay flexible in your approach.” ~Tony Robbins
Ronda AZ

Goal 1# wkly
1. Track all of my food to stay under 1800 calories
2. Minimum 10 min daily fitness & 90 min weekly
3. Positive self-talk daily
4. Eat at least 5 servings of fruits & veggies daily
5. Drink at least 8 glasses of water daily
6. Develop a plan for eating out at restaurants.
7. Plan & follow menu


 Pounds lost: 0.0 
0
17.2
34.4
51.6
68.8
RONDAJO56's Photo RONDAJO56 Posts: 6,635
9/7/19 5:55 P

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set a fun fitness goal--something that inspires you to train so that you can reach it. When you find that elusive goal, your desire to reach it will motivate you to keep exercising consistently. So what kind of fitness goal is fun and motivating enough to help you stick with a workout routine?

Do you have a goal in mind? Whether it's big, small, or something that might even take you a few weeks or months to reach, decide on something today. Then find (or develop) your plan to reach your goal--along with a reward you'll give yourself when you do reach it. Then, as you stick to your plan, your workouts will have more meaning, and you'll be more apt to stick with them.

“Stay committed to your decisions; but stay flexible in your approach.” ~Tony Robbins
Ronda AZ

Goal 1# wkly
1. Track all of my food to stay under 1800 calories
2. Minimum 10 min daily fitness & 90 min weekly
3. Positive self-talk daily
4. Eat at least 5 servings of fruits & veggies daily
5. Drink at least 8 glasses of water daily
6. Develop a plan for eating out at restaurants.
7. Plan & follow menu


 Pounds lost: 0.0 
0
17.2
34.4
51.6
68.8
RONDAJO56's Photo RONDAJO56 Posts: 6,635
9/6/19 10:18 A

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First, people experience ''Aha Moments''-- for example, the first time someone tracks her food and realizes she is eating 3,000 calories per day and says, ''No wonder I can't lose weight.''

Second, people start taking small steps, one at a time. We call even the smallest step a ''WooHoo Moment''--a reason to celebrate and shout ''WooHoo!''--because we know what happens next.

Third is a Breakthrough Point. When you string together enough WooHoo Moments, you are almost guaranteed to reach some type of true breakthrough in life.

“Stay committed to your decisions; but stay flexible in your approach.” ~Tony Robbins
Ronda AZ

Goal 1# wkly
1. Track all of my food to stay under 1800 calories
2. Minimum 10 min daily fitness & 90 min weekly
3. Positive self-talk daily
4. Eat at least 5 servings of fruits & veggies daily
5. Drink at least 8 glasses of water daily
6. Develop a plan for eating out at restaurants.
7. Plan & follow menu


 Pounds lost: 0.0 
0
17.2
34.4
51.6
68.8
RONDAJO56's Photo RONDAJO56 Posts: 6,635
9/5/19 4:50 P

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Today's Program from Your Coach - The Cornerstones of a Fit, Healthy and Fulfilling Life
Hi, SparkGuy here, your motivation coach and the founder of SparkPeople.

Today I'll start a 2-day session on the SparkPeople Fuel for Improvement System. This is our underlying philosophy that is designed to build healthy leaders.

I have talked earlier about the origins of this system with my own program and the goal to put together all of the areas of life that help make someone a better person--or what we call a Healthy Leader.

The SparkPeople Fuel for Improvement System has 4 Cornerstones that all work together. Each cornerstone then includes several Building Blocks.

I will lead you through each of the 4 Cornerstones and their Building Blocks:

The First Cornerstone is: Focus

Focus is getting clear about your goals.

This is where you set your goals, breaking them down into long-term goals, medium term milestones, and short-term action steps. You set your goals according to whatever your values are in life.

The 3 Building Blocks for the Focus Cornerstone are:
1. Purpose & Vision
2. Values & Beliefs
3. Goal Setting

The progression of these Building Blocks will lead to a set of clear goals for you.

The Second Cornerstone is: Fitness

Now that you have set your goals in the first cornerstone, the Fitness Cornerstone is about getting both your body and mind in the best shape possible to carry out those goals.

The 5 Building Blocks for the Fitness Cornerstone are:

1. Exerise
2. Nutrition
3. Sleep
4. Stress Management
5. Healthy Habits

Each of these 5 Building Blocks will help you take steps to reach your goals and be healthy.

The Third Cornerstone is: Fire

Now that you have set your goals and gotten your body and mind in great shape, the Fire Cornerstone is designed to keep you motivated throughout your journey. Life often gets so busy that it's easy to lose sight of what's most important to us. We're often bombarded by many different demands.

The 3 Building Blocks for the Fire Cornerstone are:

1. Personal Leadership
2. Consistency & Momentum
3. Motivation

These Building Blocks will help you keep your spark alive even during the tough parts of your journey.

The Fourth Cornerstone is: Positive Force

One of the most amazing gifts in life is the opportunity to be a Positive Force for your friends, family, co-workers, and social community. And a great part of being a Positive Force is that when you share your energy with others, you get more in return.

The 3 Building Blocks for the Positive Force Cornerstone are:

1. Public Leadership
2. Coaching
3. Community Service

Each of these Building Blocks gives you a chance to share your energy in some way and get more in return.

Tomorrow, I will be back to share with you some additional important concepts from the SparkPeople System and give you examples of the results possible.

Today's action step is an optional one.

If you are interested in reading more about The SparkPeople Fuel for Improvement System, I recommend that you get our book, The Spark. The book goes into detail about The SparkPeople System and shares many amazing success stories. Thanks to support from our members, the book became a New York Times Best Seller when it launched and has helped thousands of people reach their goals.

That's all for today--SparkCheers! I'll be rooting for you!

“Stay committed to your decisions; but stay flexible in your approach.” ~Tony Robbins
Ronda AZ

Goal 1# wkly
1. Track all of my food to stay under 1800 calories
2. Minimum 10 min daily fitness & 90 min weekly
3. Positive self-talk daily
4. Eat at least 5 servings of fruits & veggies daily
5. Drink at least 8 glasses of water daily
6. Develop a plan for eating out at restaurants.
7. Plan & follow menu


 Pounds lost: 0.0 
0
17.2
34.4
51.6
68.8
RONDAJO56's Photo RONDAJO56 Posts: 6,635
9/4/19 11:40 A

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Today's Program from Your Coach - How to Squeeze More Activity into Your Days
Hi, I'm Nicole, your personal fitness coach from SparkPeople.

By now, you've discovered the powerful effects of committing to regular exercise. But today I want to talk to you about ANOTHER kind of movement that can drastically make over your metabolism. It isn't cardio, or even strength training. It's basic activity, which is often referred to as ''NEAT,'' which stands for Non-Exercise Activity Thermogenesis.

There's a big difference between ''exercise'' and ''activity,'' (or NEAT) and it's an important one to distinguish when you're working to lose weight and improve your health.

Mowing the lawn is activity. Taking the stairs at work is activity. Going bowling on a Friday night is activity. These and many other ''activities'' are normal parts of your life--things you've always done that have not in and of themselves helped you lose weight. These activities are not and do not take the place of planned exercise. Exercise is more intense, burns more calories, and goes above and beyond these standard activities of daily life. That said, these active pursuits are also very important in your weight-loss plan.

Some obesity researchers believe that how much excess weight a person carries is directly related to how much the person moves in general--how much ''NEAT'' they accumulate each day. If you work out for even an hour a day, you could be completely sedentary for the other 23 hours. That's a lot of calorie-burning potential down the drain. But if you can change that--by adding more activity throughout your daily life to reduce the amount of sedentary time you accumulate--your health, fitness and weight loss will all benefit.

Even as you're working to fit in planned workouts, take a closer look at your everyday life and look for additional opportunities to get off your butt and onto your feet. Even standing is more beneficial than sitting--even when you're not otherwise moving.

Here are three easy ways that I recommend people add a little NEAT into their days.

Stand up. Stand when you're on the phone, when you're working on the computer, or when you're watching TV. Standing is far better for your body than sitting, so find every opportunity you can to stand each day. Put a note on your phone, computer or TV to remind you to get up and stand as often as possible.

Add steps. Find every possible opportunity to walk each day. Can you walk to talk to a co-worker instead of emailing them? Can you meet up with a friend for a walk and talk instead of catching up over drinks? Can you park further away from the office, the store or any other destination? Can you use the farthest restroom from your workstation? Every single step you take adds up throughout the day.

Each time you sit down or stand up, add a squat. So if you're seated, you'll stand, sit, and stand before you walk away from your chair. And before you sit on any chair, sit, stand and then sit down. You'll end up doing thousands of squats a month with this simple technique, which will strengthen your legs and torch calories--almost effortlessly!

The key to adding a little more NEAT to your days is to fit activity seamlessly into your lifestyle. Put a post-it on your phone to remind you to stand when you dial or answer it, and find ways to add activity to the tasks you already do each day.

Action Step
Take an inventory of your habits throughout the week. Note how many minutes or hours you spend doing sedentary activities like watching TV, driving, sitting at a desk or using the computer. Then, come up with at least one way you can add a little NEAT into each of those sedentary activities. Maybe you'll park down the block from your office building, set a reminder on your computer to get up and walk around the building every hour, or plan to stand up when your phone rings. All of these activities really do add up when it comes to dropping pounds, I promise.

Until next time, keep moving forward.

“Stay committed to your decisions; but stay flexible in your approach.” ~Tony Robbins
Ronda AZ

Goal 1# wkly
1. Track all of my food to stay under 1800 calories
2. Minimum 10 min daily fitness & 90 min weekly
3. Positive self-talk daily
4. Eat at least 5 servings of fruits & veggies daily
5. Drink at least 8 glasses of water daily
6. Develop a plan for eating out at restaurants.
7. Plan & follow menu


 Pounds lost: 0.0 
0
17.2
34.4
51.6
68.8
RONDAJO56's Photo RONDAJO56 Posts: 6,635
8/31/19 10:51 A

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set up reward system

Today's Program from Your Coach - A Roster of Motivating Rewards


As kids, many of us reveled in earning a good grade in school, a sticker from a teacher, or an ice cream cone after a game. But as adults, there's little we do to celebrate our achievements--without eating, at least. Food, special meals, and trips to fancy restaurants are the hallmarks of celebrations in our adult lives. But on your weight-loss journey, food is the last thing you want to use as a reward.

Many SparkPeople members find purpose, fun, and meaning in creating their own reward systems for their goals. Rewards can help you change your mindset so that you want to stick with your program--rather than viewing it as something you have to do. Even the smallest of rewards can work wonders as you travel from milestone to milestone. But don't reserve rewards just for the big goals!

Instead, choose some benchmarks and reward levels. You can also reward yourself for consistency, or for sticking with a particular SparkStreak.

Make the reward meaningful to you. As a reward, a new pair of shoes may not inspire as much motivation as a simple night alone with a book. Then again, it might. And for some people, getting little rewards for smaller goals is much more effective than relying solely on the bigger rewards that require more work and more time.

If you have trouble staying motivated by rewarding yourself, let your friends in on the action. Decide what milestones you want to be rewarded for, such as every five pounds lost or every 30 days you worked out. Give a friend $10, $20 or more to shop for a secret surprise for you. Have them wrap it up and give it to you. Keep it in your house where you'll see it as motivation. When you've reached the milestone, open the package and enjoy your surprise reward!

Set up your own reward system that doesn't involve food. Plan so you can stay motivated for the journey you take along the way, not just for the end goal.

“Stay committed to your decisions; but stay flexible in your approach.” ~Tony Robbins
Ronda AZ

Goal 1# wkly
1. Track all of my food to stay under 1800 calories
2. Minimum 10 min daily fitness & 90 min weekly
3. Positive self-talk daily
4. Eat at least 5 servings of fruits & veggies daily
5. Drink at least 8 glasses of water daily
6. Develop a plan for eating out at restaurants.
7. Plan & follow menu


 Pounds lost: 0.0 
0
17.2
34.4
51.6
68.8
RONDAJO56's Photo RONDAJO56 Posts: 6,635
8/28/19 11:23 A

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emotional eating
Nine times out of ten, what really leads to emotional eating is getting caught in a "mind storm" of worst-case scenarios, projections, misinterpretations, and all the emotional overreactions that come with these thoughts. This "storm" turns a manageable challenge into something that makes you feel helpless, overwhelmed, ashamed or afraid—and sends you to the kitchen to find something to stuff those extreme feelings. When you can stay grounded in the moment of stress, you have many more options. Here are some tips to help you stay grounded and out of the “mind storm” that may lead to emotional eating:

- Take a few deep breaths. Counting to 10 can also help.
- Remind yourself where you are. Look around, notice and name the colors and shapes in the space around you.
- Notice the physical sensations you are experiencing. Whether it’s a sinking feeling, turmoil in your stomach, tension in your hands or jaw, restricted breathing, or heat on the back of your neck, try to name the feelings that go with the sensation.

Using those tips to ground yourself can really help diffuse the situation and stop the likelihood of emotional eating right in its tracks. This can take as little as a minute, or if you like, you can spend more time doing this. To extend this process even further, you can also do a self-check and ask yourself some of the following questions:

- Is this a situation that I can control?
- Is there anything I can do right now that will change or help this situation?
- How big a deal is this, anyway? If I knew I was going to die in a week, would this be something I would want to spend this minute of my remaining time on?
- Will any bad things happen if I postpone thinking about this until I have more time to figure things out?
- Do I have all the information I need to decide how to respond to this? Do I really know what’s going on here, or am I making assumptions? Am I worrying about things that might not even happen? What do I need to check out before taking action?
- Am I trying to control something I can't, like what other people think, say, or do?
- Have I really thought through this problem, and broken it down into manageable pieces I can handle one-at-a-time?

This is where writing in a journal can come in handy and allow you to work through your thoughts and the process of what you’re thinking and feeling and what steps you can take now and in the future to prevent emotional eating from happening.

Here are some suggestions to further combat emotional eating:

- Get your trigger foods out of the house, get your crutch foods out of arms’ reach
- Go for a walk or jog. Physical activity relieves stress.
- Do deep breathing and relaxation exercises
- Keep a reminder of your goal handy at all times
- Reach out to a friend or family member
- Turn to the SparkPeople Message Boards for help and support
- Surround yourself with positive reinforcers, like pictures and people
- Keep a journal that includes your best personal accomplishments, along with some of your thoughts and feelings of what might be triggers for your emotional eating and how you can be better prepared for those situations in the future
- Keep a food journal to help you identify your emotional eating triggers

“Stay committed to your decisions; but stay flexible in your approach.” ~Tony Robbins
Ronda AZ

Goal 1# wkly
1. Track all of my food to stay under 1800 calories
2. Minimum 10 min daily fitness & 90 min weekly
3. Positive self-talk daily
4. Eat at least 5 servings of fruits & veggies daily
5. Drink at least 8 glasses of water daily
6. Develop a plan for eating out at restaurants.
7. Plan & follow menu


 Pounds lost: 0.0 
0
17.2
34.4
51.6
68.8
RONDAJO56's Photo RONDAJO56 Posts: 6,635
8/19/19 8:27 A

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Low destiny foods.. what are some of your favorites
First, eat more low-density foods. Foods that are LOW in calorie density contain a low number of calories for their volume. They are usually rich in water, which is filling and calorie-free. Here are some examples of the types of low-density foods you can eat a lot MORE of while still losing weight:

--Broth-based soups made with a chicken broth and vegetable broth base

--Leafy greens like lettuce, baby spinach and mixed salad greens

--Water-rich fruits like apples, berries, cantaloupe, grapefruit, oranges, peaches, and watermelon

--Non-starchy vegetables like asparagus, broccoli, celery, cucumbers, tomatoes and squash

In addition, there are three specific nutrients that offer major filling power: Protein, fiber and fat.

Protein prolongs satiety more than other types of food, so make sure you're eating within your SparkPeople protein range each day. Try to get a little bit of protein with each of your meals and snacks to stay full all day long. One of my favorite high-protein snacks is Greek yogurt, which is always satisfying.

Fiber slows the passage of food through the digestive tract and prevents spikes in your blood sugar levels that can cause cravings and poor food choices. It also stimulates fullness hormones in the brain. So aim for 25-35 grams of fiber each day. You'll find it in whole grains, fruits and vegetables, beans, lentils and legumes.

Fat is filling, so avoid the ''how low can you go'' game. If you cut out too much fat, you won't enjoy the flavor or texture of your food. Too little fat can also lead to nutritional deficiencies. So many sure you're eating within the fat range listed on your SparkPeople Nutrition Tracker.

One of the best food you can eat that contains all 3 of these filling nutrients is nuts. These make a great snack. Just be sure to keep your portions in check--one serving of nuts or seeds is about the size of a golf ball.

Take action this week to combat hunger and stay satisfied with your food. Incorporate more water-rich and satisfying foods into your meals. And remember: Slow down and savor every bite you eat. When you take the time to enjoy your food--without distraction--you will feel more satisfied.

“Stay committed to your decisions; but stay flexible in your approach.” ~Tony Robbins
Ronda AZ

Goal 1# wkly
1. Track all of my food to stay under 1800 calories
2. Minimum 10 min daily fitness & 90 min weekly
3. Positive self-talk daily
4. Eat at least 5 servings of fruits & veggies daily
5. Drink at least 8 glasses of water daily
6. Develop a plan for eating out at restaurants.
7. Plan & follow menu


 Pounds lost: 0.0 
0
17.2
34.4
51.6
68.8
RONDAJO56's Photo RONDAJO56 Posts: 6,635
8/16/19 1:05 P

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Breakfast to lose weight

--Prepare a simple frittata with eggs, veggies and a little cheese the night before. Pop it in the microwave when you wake up and it will be ready to go when you are.

--Keep your kitchen stocked with whole-grain energy sources like whole-wheat bread or bagels. Toasted or cold, you can spread them with peanut butter for a quick meal. Add a few raisins or a banana to round out the meal.

-- Bake a large batch of high-fiber muffins or whole-grain waffles over the weekend and freeze them. You can thaw your muffin overnight or pop your homemade waffles into the toaster that morning.

--Pull out your blender and whip up a simple smoothie or protein shake that you can drink on your way to work or school. Want the easiest smoothie recipe ever? Blend 1 cup of vanilla yogurt (try Greek yogurt for optimal nutrition) with 1 cup of your favorite frozen fruit.

--Don't forget cold cereal with milk. Just make sure you're making a healthy selection at the store. Read labels and remember the rule of fives: Look for at least 5 grams of fiber, 5 grams of protein, and less than 5 grams of sugar per serving.

Many people say they're not hungry enough in the morning to eat, but that's a bad sign that means your metabolism is sluggish. Start eating--even just a little bit--and your appetite will come back, along with your metabolic rate.

For your action plan today, I want you to revisit your breakfast. Are you consistently eating a morning meal? If not, it's time to start. When you do choose a morning meal, make sure it's a healthy one. Many breakfast items are high in sugar and processed carbohydrates, neither of which is going to help you with your weight-loss goals. Swap those ingredients out for some whole grains, delicious fruit, lean protein or even some veggies. Come up with 2 new breakfast ideas you can realistically create and eat in less than 10 minutes each morning, then stock your kitchen with the ingredients to make that meal happen.

“Stay committed to your decisions; but stay flexible in your approach.” ~Tony Robbins
Ronda AZ

Goal 1# wkly
1. Track all of my food to stay under 1800 calories
2. Minimum 10 min daily fitness & 90 min weekly
3. Positive self-talk daily
4. Eat at least 5 servings of fruits & veggies daily
5. Drink at least 8 glasses of water daily
6. Develop a plan for eating out at restaurants.
7. Plan & follow menu


 Pounds lost: 0.0 
0
17.2
34.4
51.6
68.8
RONDAJO56's Photo RONDAJO56 Posts: 6,635
8/15/19 9:33 A

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When you mess up take these steps to move forward...

Here are a few examples of what I mean by taking a step in the right direction:

1. Do 5-10 minutes of exercise.
2. Try a new recipe.
3. Eat a good breakfast to set you up for a healthy day.
4. Drink your water.
5. Track your food on SparkPeople's Nutrition Tracker.
6. Take a walk.
7. Re-read some of your old journal or blog entries. Remember why you started and how far you've come.
8. Listen to an inspirational song, or make a whole playlist.

You can get back on track after you mess up. Even if you're moving slowly, you're still moving in the right direction.

Your action step for today is to pick two of the ideas I mentioned here, or create some of your own. Then, write them down in your journal or SparkPeople blog. The next time you slip up, you can pull this list out and take two positive steps toward your goals.

“Stay committed to your decisions; but stay flexible in your approach.” ~Tony Robbins
Ronda AZ

Goal 1# wkly
1. Track all of my food to stay under 1800 calories
2. Minimum 10 min daily fitness & 90 min weekly
3. Positive self-talk daily
4. Eat at least 5 servings of fruits & veggies daily
5. Drink at least 8 glasses of water daily
6. Develop a plan for eating out at restaurants.
7. Plan & follow menu


 Pounds lost: 0.0 
0
17.2
34.4
51.6
68.8
RONDAJO56's Photo RONDAJO56 Posts: 6,635
8/14/19 8:37 A

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Excuses to exercise

- Exercise lifts my mood
- Exercise reduces my back pain
- Exercise makes me feel confident
- Exercise makes me feel stronger
- I want to feel good in my clothes
- Exercise makes me feel accomplished
- Exercise helps me lose weight
- I want to take care of myself
- Exercise gives me energy
- Exercise helps me sleep better at night
- I am worth it
- I am tired of being tired
- I made a commitment to myself
- Exercise boosts my metabolism

“Stay committed to your decisions; but stay flexible in your approach.” ~Tony Robbins
Ronda AZ

Goal 1# wkly
1. Track all of my food to stay under 1800 calories
2. Minimum 10 min daily fitness & 90 min weekly
3. Positive self-talk daily
4. Eat at least 5 servings of fruits & veggies daily
5. Drink at least 8 glasses of water daily
6. Develop a plan for eating out at restaurants.
7. Plan & follow menu


 Pounds lost: 0.0 
0
17.2
34.4
51.6
68.8
RONDAJO56's Photo RONDAJO56 Posts: 6,635
8/12/19 11:16 A

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Action Planned:
Make a list of 10 of your favorite snacks, with portion sizes listed.
Place the list on your refrigerator, and be sure to have the ingredients for the snack available at all times. Portion out the snacks in zip-lock snack bags, if appropriate.

“Stay committed to your decisions; but stay flexible in your approach.” ~Tony Robbins
Ronda AZ

Goal 1# wkly
1. Track all of my food to stay under 1800 calories
2. Minimum 10 min daily fitness & 90 min weekly
3. Positive self-talk daily
4. Eat at least 5 servings of fruits & veggies daily
5. Drink at least 8 glasses of water daily
6. Develop a plan for eating out at restaurants.
7. Plan & follow menu


 Pounds lost: 0.0 
0
17.2
34.4
51.6
68.8
RONDAJO56's Photo RONDAJO56 Posts: 6,635
8/8/19 10:22 P

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This will make a great challenge on one of my games.


Today's Program from Your Coach - A Healthy Home Makeover
Hi, I'm Chef Meg, your healthy cooking coach with SparkPeople.

Now that you've made some positive changes to your habits, it's time to make some changes to your environment. Where you spend time cooking and exercising has a profound effect on your ability to stick to your goals. Think about it: The last time you tried to cooked a healthy meal, did you have all the utensils you needed? Was it easy for you to find the recipe, its ingredients and the kitchen tools you needed? Or was it slightly less smooth than a cooking show?

Today I want to talk to you about ''setting up shop.'' This means organizing and streamlining your space so it's easier to focus on your goals. We'll cover two important areas today: Where you cook and where you exercise.

Healthy cooking starts in the kitchen. So if your kitchen is disorganized, messy, or under-stocked, you're only making it even harder on yourself! Here are some simple ways to streamline your kitchen to make meal prep even easier.

First, clean out and organize your major food storage areas: The refrigerator, freezer and pantry. Throw out the old stuff and expired items. Donate those unhealthy shelf-stable items that you don't want in the house.

Group similar items when storing your food. Move the items you use most regularly--and the healthy foods you want to eat more off--to eye level. Move that unhealthy junk food to a less conspicuous spot--up high, down low, or behind other items--so you don't see it every time you open the door.

Second, invest in some inexpensive, clear storage containers or bags. These are perfect for portioning out your snacks for the day, packing lunches, and storing leftovers. This will be money well spent!

These changes will take a little time up front, but you'll save yourself a lot more time in the end--and make your kitchen a more inviting place to cook.

Don't forget about exercise, either! Designate a place for fitness at home, especially if you don't belong to a gym. Organize your workout videos, weights and small equipment so they're handy. Store them all in the area of the house where you actually use them. You might even consider keeping your yoga mat or weights in plain sight as a reminder of your goals. The family room is a great place to stash some equipment that you can use while you watch TV at night, and when you see it there, chances are greater that you'll follow through.

This week, take action to get organized in the kitchen and in your own unique fitness space. Clean it up. Make it inviting. Know where your tools and equipment are. Invest in those additional items you need, and donate the extras that are just causing clutter. Remember, the fewer steps you need to take to start a workout or a recipe, the easier it will be for you to do exactly that.

Until next time, remember: Healthy eating starts at home.

“Stay committed to your decisions; but stay flexible in your approach.” ~Tony Robbins
Ronda AZ

Goal 1# wkly
1. Track all of my food to stay under 1800 calories
2. Minimum 10 min daily fitness & 90 min weekly
3. Positive self-talk daily
4. Eat at least 5 servings of fruits & veggies daily
5. Drink at least 8 glasses of water daily
6. Develop a plan for eating out at restaurants.
7. Plan & follow menu


 Pounds lost: 0.0 
0
17.2
34.4
51.6
68.8
RONDAJO56's Photo RONDAJO56 Posts: 6,635
7/11/19 9:58 A

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I am still working on it. But this should be the link to our Island game.
docs.google.com/document/d/1HBZgbBpzcOKNw_
R8WFZcGQDp3xRGXKgipriAAJcC_zk/edit?usp
=sharing

sparkppl.com/5ySnS moveit

“Stay committed to your decisions; but stay flexible in your approach.” ~Tony Robbins
Ronda AZ

Goal 1# wkly
1. Track all of my food to stay under 1800 calories
2. Minimum 10 min daily fitness & 90 min weekly
3. Positive self-talk daily
4. Eat at least 5 servings of fruits & veggies daily
5. Drink at least 8 glasses of water daily
6. Develop a plan for eating out at restaurants.
7. Plan & follow menu


 Pounds lost: 0.0 
0
17.2
34.4
51.6
68.8
RONDAJO56's Photo RONDAJO56 Posts: 6,635
4/18/19 8:56 A

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Longest log in streak: 232 days
tracking food & water: 232 days
Exercise 90 minutes per week: 33 weeks
Writing in Journal 3 times per week: 30 weeks


“Stay committed to your decisions; but stay flexible in your approach.” ~Tony Robbins
Ronda AZ

Goal 1# wkly
1. Track all of my food to stay under 1800 calories
2. Minimum 10 min daily fitness & 90 min weekly
3. Positive self-talk daily
4. Eat at least 5 servings of fruits & veggies daily
5. Drink at least 8 glasses of water daily
6. Develop a plan for eating out at restaurants.
7. Plan & follow menu


 Pounds lost: 0.0 
0
17.2
34.4
51.6
68.8
RONDAJO56's Photo RONDAJO56 Posts: 6,635
4/1/19 12:01 P

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Daily Visualization
For today's visualization, imagine that you have to make a choice between your favorite junk food and an apple. Confidently reach out, grab the apple, and take a big bite. Notice the feeling of relief that washes over you. You made the right decision that will help you get one step closer to your weight-loss goal! Think about this scenario if you feel tempted by unhealthy choices today.


It looks like you've fallen off the healthy living wagon recently. Don't worry—it's never too late to get back on track! Take one positive step in the right direction today.

Losing weight slowly by making smaller changes like cutting a few calories or exercising 10 minutes at a time works because people can maintain these kinds of habits without feeling deprived, stressed, anxious or exhausted. While old habits may die hard--especially for yo-yo dieters or exercisers who have tried lots of different programs over the years--remember your ultimate goal is to keep the pounds off forever. And that means your plan needs to be around just as long as you are.

Edited by: RONDAJO56 at: 4/1/2019 (13:11)
“Stay committed to your decisions; but stay flexible in your approach.” ~Tony Robbins
Ronda AZ

Goal 1# wkly
1. Track all of my food to stay under 1800 calories
2. Minimum 10 min daily fitness & 90 min weekly
3. Positive self-talk daily
4. Eat at least 5 servings of fruits & veggies daily
5. Drink at least 8 glasses of water daily
6. Develop a plan for eating out at restaurants.
7. Plan & follow menu


 Pounds lost: 0.0 
0
17.2
34.4
51.6
68.8
RONDAJO56's Photo RONDAJO56 Posts: 6,635
3/31/19 12:52 P

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Why did the diet coach send her clients to the paint store?
She heard you could get thinner there.


Edited by: RONDAJO56 at: 4/1/2019 (10:00)
“Stay committed to your decisions; but stay flexible in your approach.” ~Tony Robbins
Ronda AZ

Goal 1# wkly
1. Track all of my food to stay under 1800 calories
2. Minimum 10 min daily fitness & 90 min weekly
3. Positive self-talk daily
4. Eat at least 5 servings of fruits & veggies daily
5. Drink at least 8 glasses of water daily
6. Develop a plan for eating out at restaurants.
7. Plan & follow menu


 Pounds lost: 0.0 
0
17.2
34.4
51.6
68.8
RONDAJO56's Photo RONDAJO56 Posts: 6,635
3/26/19 11:09 A

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yESTERDAY WAS A GOOD DAY. I went to crafty sisters. worked on quilt. rearranged the pantry. made food boxes. I also went to the 99ent store to price veggie.

“Stay committed to your decisions; but stay flexible in your approach.” ~Tony Robbins
Ronda AZ

Goal 1# wkly
1. Track all of my food to stay under 1800 calories
2. Minimum 10 min daily fitness & 90 min weekly
3. Positive self-talk daily
4. Eat at least 5 servings of fruits & veggies daily
5. Drink at least 8 glasses of water daily
6. Develop a plan for eating out at restaurants.
7. Plan & follow menu


 Pounds lost: 0.0 
0
17.2
34.4
51.6
68.8
RONDAJO56's Photo RONDAJO56 Posts: 6,635
3/25/19 10:41 P

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checking in. I seem to be so far behind..

“Stay committed to your decisions; but stay flexible in your approach.” ~Tony Robbins
Ronda AZ

Goal 1# wkly
1. Track all of my food to stay under 1800 calories
2. Minimum 10 min daily fitness & 90 min weekly
3. Positive self-talk daily
4. Eat at least 5 servings of fruits & veggies daily
5. Drink at least 8 glasses of water daily
6. Develop a plan for eating out at restaurants.
7. Plan & follow menu


 Pounds lost: 0.0 
0
17.2
34.4
51.6
68.8
RONDAJO56's Photo RONDAJO56 Posts: 6,635
3/20/19 9:57 A

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2019 WL
Jan. 1 229.8
Feb 2 233.6
March 2 235.0
April
May
June
July
August
September
November
December


By Dec 31, 2018 to weigh 179.4

Jan. 1, 2018 244.4
feb 1, 2018 233.4
March 1 ...224.2
'April1 ..219.0
May 1 211.8
June 1 204.2
July 1 202.8
July 17th: 199.8 below 200 today! Woohoo
Aug 1 204.8 :-(
Sept 1 205.4 ;-(
Oct
Nov 1
Dec 16 226.4 :-(
Dec. 31, 229.8




“Stay committed to your decisions; but stay flexible in your approach.” ~Tony Robbins
Ronda AZ

Goal 1# wkly
1. Track all of my food to stay under 1800 calories
2. Minimum 10 min daily fitness & 90 min weekly
3. Positive self-talk daily
4. Eat at least 5 servings of fruits & veggies daily
5. Drink at least 8 glasses of water daily
6. Develop a plan for eating out at restaurants.
7. Plan & follow menu


 Pounds lost: 0.0 
0
17.2
34.4
51.6
68.8
RONDAJO56's Photo RONDAJO56 Posts: 6,635
3/13/19 8:29 P

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Daily Visualization
For today's visualization, imagine calling a friend to offer encouragement during her weight-loss journey. Now imagine giving yourself the same advice. YOU can be your own best motivator and should speak to yourself just as you would to a good friend.

Today's Program from Your Coach - Calorie Confusion: Finding Your Winning Numbers

By now, you know your weight-loss calorie range and have (hopefully) been eating within it consistently. When you do, you should notice your weight dropping. But every so often, your weight loss might hit a plateau. Or sometimes, you may experience problems like lack of energy, extreme hunger, or even weight gain--even when you're doing everything right.

SparkPeople's program uses an elaborate set of research-proven formulas to create your personalized calorie range. And while these formulas work for most people, not everyone fits perfectly into the mold; the ranges are still estimates. That's partly why they are ranges and not strict numbers. It gives you a chance to discover the "sweet spot" within the range that works best for you. Some people feel better eating at the upper end of their range. Others prefer the middle or lower end.

As you continue to lose weight and commit to exercise, your body's calorie needs will likely change. It may be time to experiment with your calories:

- Every 10-15 pounds you lose. In this case, we recommend that you update your program to reflect your current weight, which may affect your calorie range (and help your results).

- If you increase your exercise program. SparkPeople's calorie range assumes that you are exercising for 30 minutes, 3 times per week. If you are exercising less than this (hopefully not!) OR if you consistently exercise more than this, you should update your exercise settings. This may adjust your recommended calorie range. Often, exercising more will allow you to eat more and still lose weight. To update your exercise program, go to your Fitness Tracker and click "Edit Fitness Goals" near the bottom of the page. Update your Fitness goals to reflect your current activity level, then save.

- If you've hit a plateau. You may need to mix up your diet or calories a little bit to jump-start your weight loss again. Try eating at the low end, right in the middle, or at the upper end of your range for a few days and see how your body responds.

- When you reach your goal weight. Your calorie needs for weight loss are very different from your calorie needs for maintaining your new weight. When you reach that ultimate goal, follow these steps to find your new calorie range to keep the pounds off:

1. Go to your Start Page.

2. Locate the Track Weight & Other Measurements button under Step 1.

3. Click the Edit Goals button underneath it.

4. On the next page, simply plug in your new weight as both your “current weight” and your “target weight.” Then change the “by when” date so it’s at least six months down the road.

5. Click the “Save Your Changes” button to update your program and return to your Start Page.

“Stay committed to your decisions; but stay flexible in your approach.” ~Tony Robbins
Ronda AZ

Goal 1# wkly
1. Track all of my food to stay under 1800 calories
2. Minimum 10 min daily fitness & 90 min weekly
3. Positive self-talk daily
4. Eat at least 5 servings of fruits & veggies daily
5. Drink at least 8 glasses of water daily
6. Develop a plan for eating out at restaurants.
7. Plan & follow menu


 Pounds lost: 0.0 
0
17.2
34.4
51.6
68.8
RONDAJO56's Photo RONDAJO56 Posts: 6,635
3/11/19 10:39 A

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I'm STILL ALIVE!! NOT GETTING ANY BETTER AT THIS!!

“Stay committed to your decisions; but stay flexible in your approach.” ~Tony Robbins
Ronda AZ

Goal 1# wkly
1. Track all of my food to stay under 1800 calories
2. Minimum 10 min daily fitness & 90 min weekly
3. Positive self-talk daily
4. Eat at least 5 servings of fruits & veggies daily
5. Drink at least 8 glasses of water daily
6. Develop a plan for eating out at restaurants.
7. Plan & follow menu


 Pounds lost: 0.0 
0
17.2
34.4
51.6
68.8
RONDAJO56's Photo RONDAJO56 Posts: 6,635
3/8/19 8:07 A

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WOW! I BLEW IT!! The last couple of days I've been busy doing everything that has nothing to do with being healthy!! I broke every streak I had going! Starting all streaks again today. My streaks are simple... I have one for each team for "checking in daily" Can't get any simpler than that.. and I still blew it.. On all teams! And naturally I blew fitness & calories. But on the other hand it has been busy & I have spent time on myself. Yesterday My Mom & I went to the movies after having lunch here at my house. We seen Green Book. The movie takes place in 1962. Boy have we change a lot since then. We notice all the bad changes but I don't think we ever think about the good changes or realize the difference between now and then. I'm guessing everyone knows who Sammy Davis Jr is. But do you know that while he was making a casino in Las Vegas rich with his act that he was not allowed to walk through the front door of the casino. They made him use the back entrance. However, when he negotiated his new contract he insisted on the right to come through the front door. It's hard to believe people were like this during my lifetime. God loves us all and God expects us to love each other. Just remember you might not like something someone did but you can still love them. We do that everyday with our kids. So we can give that same love to the world. He who forgives others can learn to forgive himself. And so will God. Anyhow I got off track. The movie was funny, sad but I enjoyed it. My mom didn't like all the cussing but I feel it portrayed the character.

Well I guess today is the first day of all my streaks!! I can't seem to make 2 weeks. I usually blow it on Sat or Sun but this last Sat & sun I succeeded but From Monday on - I derailed!!

Here's to starting again-- As long I keep starting again instead of giving up I will eventually succeed. Consistency- I hate that word!! LOL


“Stay committed to your decisions; but stay flexible in your approach.” ~Tony Robbins
Ronda AZ

Goal 1# wkly
1. Track all of my food to stay under 1800 calories
2. Minimum 10 min daily fitness & 90 min weekly
3. Positive self-talk daily
4. Eat at least 5 servings of fruits & veggies daily
5. Drink at least 8 glasses of water daily
6. Develop a plan for eating out at restaurants.
7. Plan & follow menu


 Pounds lost: 0.0 
0
17.2
34.4
51.6
68.8
RONDAJO56's Photo RONDAJO56 Posts: 6,635
3/5/19 4:33 P

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Didn't stop in here yesterday!!
Bad day yesterday & today!

“Stay committed to your decisions; but stay flexible in your approach.” ~Tony Robbins
Ronda AZ

Goal 1# wkly
1. Track all of my food to stay under 1800 calories
2. Minimum 10 min daily fitness & 90 min weekly
3. Positive self-talk daily
4. Eat at least 5 servings of fruits & veggies daily
5. Drink at least 8 glasses of water daily
6. Develop a plan for eating out at restaurants.
7. Plan & follow menu


 Pounds lost: 0.0 
0
17.2
34.4
51.6
68.8
RONDAJO56's Photo RONDAJO56 Posts: 6,635
3/3/19 11:47 A

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Good Morning!! I'm down 2lbs!
Yesterday was a good day! I did 2 ST workouts. I ate a 1" square piece of cake and still was in my calorie range Until I had a bowl of chili late last night. But I am very proud of my cake piece.

I'm eating mashed butternut squash with pumpkin pie spice on it for morning snack.

emoticon BINGO starts today!! Don't forget your morning PEP TALK! Remember some exercise routines have both cardio & ST in them so you can claim both activities for the day. Don't forget to plan your menu!!

SP Daily Visualization
Imagine that you are satisfied with your body the way it is right now. When you look in the mirror, you smile at what you see and feel no self-hatred. How does it feel to love yourself unconditionally, just as you are? If you feel down on yourself today, remember how it feels to embrace your unique body as it is right now—and remind yourself to love it at any size.

DAILY MOTIVATION:

Alright my hot tub is ready. I drained and refilled it. Now it's hot!! This is going to be my "ME TIME" today and a square!!

I came up with a new reward system. I'm going to give my mom some money to go buy some gifts for me. Each week I get a gift for every time I stay in my calorie range for 5 out of 7 days. I asked my if she would do it. Boy that was almost a mistake. What if you don't like the gifts I buy? Why can't we put a sticker on a chart (done that-didn't work)? Why not get your nail done? BLAH BLAH BLAH! I tried explaining to her these are little gifts (like 5-20) to reward every week (I hope). So I made her a list of stuff. Like charms for a neckless or bracelet. Or craft kits that I can make for the Church craft sale. I think I have 20 ideas on the list. Maybe I should type it for her. New movies would be nice too!

I am really glad I started my spark coach program over. It's reminding me of things I forgot about. like N.E.A.T.

HAVE A GREAT DAY!!

“Stay committed to your decisions; but stay flexible in your approach.” ~Tony Robbins
Ronda AZ

Goal 1# wkly
1. Track all of my food to stay under 1800 calories
2. Minimum 10 min daily fitness & 90 min weekly
3. Positive self-talk daily
4. Eat at least 5 servings of fruits & veggies daily
5. Drink at least 8 glasses of water daily
6. Develop a plan for eating out at restaurants.
7. Plan & follow menu


 Pounds lost: 0.0 
0
17.2
34.4
51.6
68.8
RONDAJO56's Photo RONDAJO56 Posts: 6,635
3/2/19 9:31 A

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“There are only two options regarding commitment; you’re either in or you’re out. There’s no such thing as life in-between.” ~Pat Riley

Yesterday was a great day!! I made a 5 day streak for not going over my calories!! 5 days in a row so far!! Now if I don't blow it today & tomorrow it will be a whole week!!!! And today and tomorrow are my lazy days! Just had to pat myself on the back!! I think that deserves a reward!! (a non-food)

Wow I think I got it emoticon I'll give my mom some money to go out and buy me some little gifts. She can wrap them up and give them to me every week I succeed with (which goal?) How about the one I have the biggest problem with NOT GOING OVER MY CALORIES 5 out of 7 days! I think that sounds like a great idea!! If I can box up Ms Pacman I will definitely start losing weight again!! My fitness is already improving so I have the battle half won now!!

It's suppose to rain today. But it's 57 at 5 am. It's suppose to be in the low 60's .. The last couple of days it was in the high 60's! Yesterday I went out and trimmed my tomato plant, baby citrus trees (I hope they survived our winter), and my rose bushes (and they look like they are already blooming) I gave them all plant food to start "SPRING" off with! Can you believe spring is already on it's way! I bet my mom is going to be happy. This was her first winter here and we had a cold one! LOL She came from the dessert (Phoenix) -- all she done is complained about how cold it is!! Spring will be short then she'll complain about how hot it is!!

Edited by: RONDAJO56 at: 3/2/2019 (09:41)
“Stay committed to your decisions; but stay flexible in your approach.” ~Tony Robbins
Ronda AZ

Goal 1# wkly
1. Track all of my food to stay under 1800 calories
2. Minimum 10 min daily fitness & 90 min weekly
3. Positive self-talk daily
4. Eat at least 5 servings of fruits & veggies daily
5. Drink at least 8 glasses of water daily
6. Develop a plan for eating out at restaurants.
7. Plan & follow menu


 Pounds lost: 0.0 
0
17.2
34.4
51.6
68.8
RONDAJO56's Photo RONDAJO56 Posts: 6,635
3/1/19 10:30 A

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Today's Program from Your Coach - A Roster of Motivating Rewards


As kids, many of us reveled in earning a good grade in school, a sticker from a teacher, or an ice cream cone after a game. But as adults, there's little we do to celebrate our achievements--without eating, at least. Food, special meals, and trips to fancy restaurants are the hallmarks of celebrations in our adult lives. But on your weight-loss journey, food is the last thing you want to use as a reward.

Many SparkPeople members find purpose, fun, and meaning in creating their own reward systems for their goals. Rewards can help you change your mindset so that you want to stick with your program--rather than viewing it as something you have to do. Even the smallest of rewards can work wonders as you travel from milestone to milestone. But don't reserve rewards just for the big goals!

Instead, choose some benchmarks and reward levels. You can also reward yourself for consistency, or for sticking with a particular SparkStreak.

Make the reward meaningful to you. As a reward, a new pair of shoes may not inspire as much motivation as a simple night alone with a book. Then again, it might. And for some people, getting little rewards for smaller goals is much more effective than relying solely on the bigger rewards that require more work and more time.

If you have trouble staying motivated by rewarding yourself, let your friends in on the action. Decide what milestones you want to be rewarded for, such as every five pounds lost or every 30 days you worked out. Give a friend $10, $20 or more to shop for a secret surprise for you. Have them wrap it up and give it to you. Keep it in your house where you'll see it as motivation. When you've reached the milestone, open the package and enjoy your surprise reward!

Set up your own reward system that doesn't involve food. Plan so you can stay motivated for the journey you take along the way, not just for the end goal.

“Stay committed to your decisions; but stay flexible in your approach.” ~Tony Robbins
Ronda AZ

Goal 1# wkly
1. Track all of my food to stay under 1800 calories
2. Minimum 10 min daily fitness & 90 min weekly
3. Positive self-talk daily
4. Eat at least 5 servings of fruits & veggies daily
5. Drink at least 8 glasses of water daily
6. Develop a plan for eating out at restaurants.
7. Plan & follow menu


 Pounds lost: 0.0 
0
17.2
34.4
51.6
68.8
RONDAJO56's Photo RONDAJO56 Posts: 6,635
3/1/19 9:41 A

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Good morning I only got in 10 minutes of fitness yesterday. Didn't feel like doing anything. I did go to the Movies with Alan. Seen Alita.

Today I made a 2 week BINGO card for the pea's -- 1drv.ms/w/s!AihU23Om2RQKm0xZH1d8L6Sw5mQm

Trying to get approval from the group.

“Stay committed to your decisions; but stay flexible in your approach.” ~Tony Robbins
Ronda AZ

Goal 1# wkly
1. Track all of my food to stay under 1800 calories
2. Minimum 10 min daily fitness & 90 min weekly
3. Positive self-talk daily
4. Eat at least 5 servings of fruits & veggies daily
5. Drink at least 8 glasses of water daily
6. Develop a plan for eating out at restaurants.
7. Plan & follow menu


 Pounds lost: 0.0 
0
17.2
34.4
51.6
68.8
RONDAJO56's Photo RONDAJO56 Posts: 6,635
2/28/19 9:30 A

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I did good yesterday. I didn't overeat! I only did 11 minutes fitness but I did them.

Kyle came over for lunch. Gave him a food box.


“Stay committed to your decisions; but stay flexible in your approach.” ~Tony Robbins
Ronda AZ

Goal 1# wkly
1. Track all of my food to stay under 1800 calories
2. Minimum 10 min daily fitness & 90 min weekly
3. Positive self-talk daily
4. Eat at least 5 servings of fruits & veggies daily
5. Drink at least 8 glasses of water daily
6. Develop a plan for eating out at restaurants.
7. Plan & follow menu


 Pounds lost: 0.0 
0
17.2
34.4
51.6
68.8
RONDAJO56's Photo RONDAJO56 Posts: 6,635
2/27/19 9:51 A

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Yesterday was a good day. I didn't way overeat but I did go over on my calories. But I feel I did good.

Today I have all my meals planned out plus 2 snacks. I'm looking forward to another good day!!

“Stay committed to your decisions; but stay flexible in your approach.” ~Tony Robbins
Ronda AZ

Goal 1# wkly
1. Track all of my food to stay under 1800 calories
2. Minimum 10 min daily fitness & 90 min weekly
3. Positive self-talk daily
4. Eat at least 5 servings of fruits & veggies daily
5. Drink at least 8 glasses of water daily
6. Develop a plan for eating out at restaurants.
7. Plan & follow menu


 Pounds lost: 0.0 
0
17.2
34.4
51.6
68.8
RONDAJO56's Photo RONDAJO56 Posts: 6,635
2/27/19 9:18 A

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Good morning. Need input!

What would you think of playing a BINGO game -one card- for one month for a new WL Challenge. It will have fitness, motivation, and food topics. I think it might be a great new twist to a challenge. It will only be for one month!

And winners will be : who lost the most weight for the month; who made the most points; 1, 2, & 3rd place winners... and BLACKOUT winners. You'll earn goodies!!!

What do you think? Wouldn't start until April... I need time to make the card and decide how to keep track..

Please either reply to this mail or go to our daily chat to let me know! I would love to see the team jump in a give it a try. I think it will be a blast! What do you think?? Let me know one way or the other. Thanks -- Have a Blessed Day ! Ronda

“Stay committed to your decisions; but stay flexible in your approach.” ~Tony Robbins
Ronda AZ

Goal 1# wkly
1. Track all of my food to stay under 1800 calories
2. Minimum 10 min daily fitness & 90 min weekly
3. Positive self-talk daily
4. Eat at least 5 servings of fruits & veggies daily
5. Drink at least 8 glasses of water daily
6. Develop a plan for eating out at restaurants.
7. Plan & follow menu


 Pounds lost: 0.0 
0
17.2
34.4
51.6
68.8
RONDAJO56's Photo RONDAJO56 Posts: 6,635
2/27/19 8:27 A

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Today's Program from Your Coach - Putting a Stop to Emotional Eating


What is the most common problem that most people face when trying to lose weight? Willpower? Nah. Temptation? Sometimes. Emotional eating? Bingo! That's why it takes so much more than good intentions and education to be successful: We eat for many reasons besides hunger. The ability to manage difficult situations and feelings effectively--without turning to food--is a necessary skill for a successful weight-loss plan and healthy lifestyle. Just being aware that you have a tendency to eat emotionally is the first step in conquering the problem. From there, our coaches have a variety of tips and tricks to help you stop an episode before it happens--and work on conquering the problem in the long term. These tips and tricks will be especially helpful, no matter what the situation is that makes you want to eat.

Nine times out of ten, what really leads to emotional eating is getting caught in a "mind storm" of worst-case scenarios, projections, misinterpretations, and all the emotional overreactions that come with these thoughts. This "storm" turns a manageable challenge into something that makes you feel helpless, overwhelmed, ashamed or afraid—and sends you to the kitchen to find something to stuff those extreme feelings. When you can stay grounded in the moment of stress, you have many more options. Here are some tips to help you stay grounded and out of the “mind storm” that may lead to emotional eating:

- Take a few deep breaths. Counting to 10 can also help.
- Remind yourself where you are. Look around, notice and name the colors and shapes in the space around you.
- Notice the physical sensations you are experiencing. Whether it’s a sinking feeling, turmoil in your stomach, tension in your hands or jaw, restricted breathing, or heat on the back of your neck, try to name the feelings that go with the sensation.

Using those tips to ground yourself can really help diffuse the situation and stop the likelihood of emotional eating right in its tracks. This can take as little as a minute, or if you like, you can spend more time doing this. To extend this process even further, you can also do a self-check and ask yourself some of the following questions:

- Is this a situation that I can control?
- Is there anything I can do right now that will change or help this situation?
- How big a deal is this, anyway? If I knew I was going to die in a week, would this be something I would want to spend this minute of my remaining time on?
- Will any bad things happen if I postpone thinking about this until I have more time to figure things out?
- Do I have all the information I need to decide how to respond to this? Do I really know what’s going on here, or am I making assumptions? Am I worrying about things that might not even happen? What do I need to check out before taking action?
- Am I trying to control something I can't, like what other people think, say, or do?
- Have I really thought through this problem, and broken it down into manageable pieces I can handle one-at-a-time?

This is where writing in a journal can come in handy and allow you to work through your thoughts and the process of what you’re thinking and feeling and what steps you can take now and in the future to prevent emotional eating from happening.

Here are some suggestions to further combat emotional eating:

- Get your trigger foods out of the house, get your crutch foods out of arms’ reach
- Go for a walk or jog. Physical activity relieves stress.
- Do deep breathing and relaxation exercises
- Keep a reminder of your goal handy at all times
- Reach out to a friend or family member
- Turn to the SparkPeople Message Boards for help and support
- Surround yourself with positive reinforcers, like pictures and people
- Keep a journal that includes your best personal accomplishments, along with some of your thoughts and feelings of what might be triggers for your emotional eating and how you can be better prepared for those situations in the future
- Keep a food journal to help you identify your emotional eating triggers

“Stay committed to your decisions; but stay flexible in your approach.” ~Tony Robbins
Ronda AZ

Goal 1# wkly
1. Track all of my food to stay under 1800 calories
2. Minimum 10 min daily fitness & 90 min weekly
3. Positive self-talk daily
4. Eat at least 5 servings of fruits & veggies daily
5. Drink at least 8 glasses of water daily
6. Develop a plan for eating out at restaurants.
7. Plan & follow menu


 Pounds lost: 0.0 
0
17.2
34.4
51.6
68.8
RONDAJO56's Photo RONDAJO56 Posts: 6,635
2/26/19 8:30 A

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tues

Good morning!! Its Tuesday- That means bread run day. I don't need as much this week. Last Friday we had lots of snow and only about half of the people showed up. The food bank was closed due to the weather- Cornerstone Mission was closed. In fact Cornerstone Mission rented about 80 rooms at the Motel 6 for homeless families. They also opened up their soup kitchen to house homeless people. We had our worst snow storm since 1932. But King's Cupboard was opened to help feed families who were able to get there. I didn't have much but I did have some can veggies, spag. sauce, macaroni, peanut butter, bread.

Yesterday was a good day. I didn't go over my calories. I went to the store and purchased a bunch of TV dinners. When I first started losing weight these are what I ate. So I'm trying to eat 3 a day plus salads between meals. Maybe I can keep my calories down this way. I did 23 min ST. I went to a couple of kennel to look at doggies.

SP Daily Visualization
Picture yourself going clothes shopping for your goal size. Think of the joy you'll feel when you finally zip up that pair of pants, or slip easily into that dress you've been eyeing forever! Remember that feeling of happiness and pride whenever you need a boost today.

Have a great day!!

“Stay committed to your decisions; but stay flexible in your approach.” ~Tony Robbins
Ronda AZ

Goal 1# wkly
1. Track all of my food to stay under 1800 calories
2. Minimum 10 min daily fitness & 90 min weekly
3. Positive self-talk daily
4. Eat at least 5 servings of fruits & veggies daily
5. Drink at least 8 glasses of water daily
6. Develop a plan for eating out at restaurants.
7. Plan & follow menu


 Pounds lost: 0.0 
0
17.2
34.4
51.6
68.8
RONDAJO56's Photo RONDAJO56 Posts: 6,635
2/25/19 8:48 A

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Mon. 2/25

I'm getting to where I don't want to do anything anymore. I just want to lie on my couch. I am eating 2000-5000 calories a day. I seem to be eating every hour. Unless I'm asleep. I started slacking on my Bible studies too. Why was I doing so good over a year ago and now I can't get it together. I got down to 199.8 from 275 and now I am at 237. I've gained back 37 lbs. I'm lost.

Today's action step: Uncover the WHY behind my weight loss goal

The real reason I want to lose weight is ?????????



Edited by: RONDAJO56 at: 2/25/2019 (09:20)
“Stay committed to your decisions; but stay flexible in your approach.” ~Tony Robbins
Ronda AZ

Goal 1# wkly
1. Track all of my food to stay under 1800 calories
2. Minimum 10 min daily fitness & 90 min weekly
3. Positive self-talk daily
4. Eat at least 5 servings of fruits & veggies daily
5. Drink at least 8 glasses of water daily
6. Develop a plan for eating out at restaurants.
7. Plan & follow menu


 Pounds lost: 0.0 
0
17.2
34.4
51.6
68.8
RONDAJO56's Photo RONDAJO56 Posts: 6,635
2/24/19 8:44 P

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Today is the end of Sunday... Sat & Sun I did nothing!

“Stay committed to your decisions; but stay flexible in your approach.” ~Tony Robbins
Ronda AZ

Goal 1# wkly
1. Track all of my food to stay under 1800 calories
2. Minimum 10 min daily fitness & 90 min weekly
3. Positive self-talk daily
4. Eat at least 5 servings of fruits & veggies daily
5. Drink at least 8 glasses of water daily
6. Develop a plan for eating out at restaurants.
7. Plan & follow menu


 Pounds lost: 0.0 
0
17.2
34.4
51.6
68.8
RONDAJO56's Photo RONDAJO56 Posts: 6,635
2/22/19 8:52 A

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I did great on my calories until 9pm. Then I went over.
25 min workout yesterday.
Snowed all day. Looks like the snow melted some.
Planning on opening KC.
Plan on being short handed.
Don't know if food bank will be open
Still snow on the ground but the roads look good.

“Stay committed to your decisions; but stay flexible in your approach.” ~Tony Robbins
Ronda AZ

Goal 1# wkly
1. Track all of my food to stay under 1800 calories
2. Minimum 10 min daily fitness & 90 min weekly
3. Positive self-talk daily
4. Eat at least 5 servings of fruits & veggies daily
5. Drink at least 8 glasses of water daily
6. Develop a plan for eating out at restaurants.
7. Plan & follow menu


 Pounds lost: 0.0 
0
17.2
34.4
51.6
68.8
RONDAJO56's Photo RONDAJO56 Posts: 6,635
2/21/19 1:32 P

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It's 1130 am and I haven't done anything. I finally had breakfast. that was good. egg whites, cheese, potato, onion, bell pepper and put it in a wrap. Made chili for dinner. Have a salad to eat. and a bean taco.

Yesterday I was doing good at staying in my calorie range until the end of the night. I finished off the beef sausage. So another 3000 day.

I've been drinking between 8-12 glasses of water every day.

I need to get busy. I still have to do my workout and read my bible. Have all day to do it in!

Cancelled the KC delivery today. Too much snow. Hwy are closed.

“Stay committed to your decisions; but stay flexible in your approach.” ~Tony Robbins
Ronda AZ

Goal 1# wkly
1. Track all of my food to stay under 1800 calories
2. Minimum 10 min daily fitness & 90 min weekly
3. Positive self-talk daily
4. Eat at least 5 servings of fruits & veggies daily
5. Drink at least 8 glasses of water daily
6. Develop a plan for eating out at restaurants.
7. Plan & follow menu


 Pounds lost: 0.0 
0
17.2
34.4
51.6
68.8
RONDAJO56's Photo RONDAJO56 Posts: 6,635
2/21/19 10:34 A

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Good morning ladies. I woke up to a white morning. It is still snowing out there I probably have at least 2' snow. I knew this day was coming. We haven't had any snow for the past 3 or 4 years.

We are really close to Sidney!! Only about 3/400 miles to go. 7500 is the number we are going for!!



SP Daily Visualization
Let’s start off with a quick visualization exercise. Spend 30 seconds visualizing one of your most important goals. See yourself reaching this goal. What will you feel like? How will this change your life?

The goal I visualize is not overeating!! Staying under 1500 calories!! A whole month of it!! That would be so amazing. I would start losing weight again and I would be so happy!! I would be dancing on the stars & the clouds!! What a bubbly feeling!!

Todays SP lesson is about how to eat at a restaurant.
Today's Program from Your Coach - Smart Strategies for Dining Out
Hi, I'm Becky, your personal Food and Nutrition Coach with SparkPeople.

You know that cooking more meals at home improves your health and your weight because you are in control. When you eat out, you lose control over the portion sizes, ingredients and preparation techniques used. Americans are eating away from home more than ever before. It has been estimated that eating one meal away from home each week translates to roughly two extra pounds gained a year. But these days, who eats out just once a week? When in weight-loss mode, it is probably best to avoid eating out as much as possible. But dining out doesn't have to doom your diet. You can eat out and still lose weight if you have a plan. Here's how.

Research the restaurant before you arrive.
Visit the restaurant's website and check out the nutrition information. You can do this for most national chains and fast-food places. Have you checked out SparkPeople's Dining Out Guide? It's a great resource. Choose a restaurant that offers a variety of lower-calorie entrees and healthy side dishes. And avoid buffets! There is no other way to say it: Buffets are danger zones. Avoid them at all costs.

If you are already at the restaurant, take time to scan and decode the menu.
Look for a section listing ''lighter,'' ''low-calorie,'' or ''healthy'' options. But don't be fooled by slick advertising. Pay close attention to key words, which I call ''red light words'' and ''green light words.''
Look for safe, green-light ''go'' words like baked, roasted, grilled, broiled, steamed, cooked in its own juices, marinara or tomato sauce, and broth based.
Avoid these dangerous red-light ''stop'' words like fried, sauteed, batter-dipped, breaded, au gratin, scampi, alfredo, cooked with butter or cream, gravy, and cream-based.

Also check with your dinner companions to see if anyone wants to split an appetizer, entree or dessert.

When ordering, request that your food be prepared the way you want.
Ask for your vegetables to be steamed, and request dry toast and plain baked potatoes. Remind the waiter to put sauces, salad dressing, sour cream and other high-fat extras on the side so you can control the amount you use. Substitute vinegar, lemon, salsa, plain yogurt, or low-calorie salad dressings for those higher-calorie dressings and toppings.

If you are worried about the creamy coleslaw, potato salad or French fries, ask if you can substitute a side salad, steamed veggies, small baked potato, or fruit cup. For a beverage, select a calorie-free option like water, unsweetened iced tea, diet pop, tea or coffee. That unending bread basket can be so tempting, so ask that it be brought with your meal, not before. And don't forget to ask that a ''take home'' container be brought out with your meal.

When your meal arrives, take a knife and cut extremely large portions in half and place one of the halves in your ''take home'' container. Remember: Halve it, and you can have it!

Apply sparingly all those extras you ordered on the side. Dip the tip of your fork in the salad dressing, gravy, or sauce and then add your food to the fork. This way, you will taste the condiment with each bite, but consume less overall.

Trim all visible fat from meats, and remove skin from chicken. Now, slow down and enjoy every bite of your delicious meal. Put your fork down between bites, and chew well before swallowing. When you are finished, resist the urge to nibble by covering your plate with your napkin and asking your waiter to remove it as soon as possible.

As you can see, dining out doesn't have to derail your diet!

Action Plan:
Pick three restaurants you visit often. Look up their menu selections online to obtain the nutrition facts. Determine the healthier, lower-calorie options that would work with your eating plan. Note any special requests that you would need to make to improve the meal. Keep this list with you. You'll be ready to order the next time you find yourself in a dining-out situation.

Until next time, Keep Sparking!



“Stay committed to your decisions; but stay flexible in your approach.” ~Tony Robbins
Ronda AZ

Goal 1# wkly
1. Track all of my food to stay under 1800 calories
2. Minimum 10 min daily fitness & 90 min weekly
3. Positive self-talk daily
4. Eat at least 5 servings of fruits & veggies daily
5. Drink at least 8 glasses of water daily
6. Develop a plan for eating out at restaurants.
7. Plan & follow menu


 Pounds lost: 0.0 
0
17.2
34.4
51.6
68.8
RONDAJO56's Photo RONDAJO56 Posts: 6,635
2/21/19 9:55 A

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The easiest way to do Singapore is to fly there on your own and book some day tours. Gardens by the Bay, he Marina Sands hotel, The Orchid Center are must dos as well as China town and Orchard Stret for shopping. And you must go to a Hawker Center. Street Food but clean and sanitary andorganized.Easy to get around by subway there.
Then take a cruise from there to Hong Kong. Fly home from there. Norwegian Cruise Lines goes to Singapore-there are other lines as well.

“Stay committed to your decisions; but stay flexible in your approach.” ~Tony Robbins
Ronda AZ

Goal 1# wkly
1. Track all of my food to stay under 1800 calories
2. Minimum 10 min daily fitness & 90 min weekly
3. Positive self-talk daily
4. Eat at least 5 servings of fruits & veggies daily
5. Drink at least 8 glasses of water daily
6. Develop a plan for eating out at restaurants.
7. Plan & follow menu


 Pounds lost: 0.0 
0
17.2
34.4
51.6
68.8
RONDAJO56's Photo RONDAJO56 Posts: 6,635
2/20/19 10:49 A

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Good Morning. Yesterday was a good day! I changed the sheets on my bed, load of laundry, vacuumed the LR & DR, 20 minute workout, didn't overeat but towards night time I got hungry or had to eat. Bread run. Went shopping. I kept busy for most of the day.

I also started a new Bible study. Chronological 1 year plan. Yesterday was the first 3 chapters of Genesis. Today will be 4-7.

Today I've done my 20 minute workout. The sun is out so maybe if it stays out I'll take Keoni for a walk. Need to eat breakfast - take vitamins- think today I will vacuum my bedroom & dust it. Clean my bathroom. Hopefully I can keep busy.

“Stay committed to your decisions; but stay flexible in your approach.” ~Tony Robbins
Ronda AZ

Goal 1# wkly
1. Track all of my food to stay under 1800 calories
2. Minimum 10 min daily fitness & 90 min weekly
3. Positive self-talk daily
4. Eat at least 5 servings of fruits & veggies daily
5. Drink at least 8 glasses of water daily
6. Develop a plan for eating out at restaurants.
7. Plan & follow menu


 Pounds lost: 0.0 
0
17.2
34.4
51.6
68.8
RONDAJO56's Photo RONDAJO56 Posts: 6,635
2/19/19 8:07 A

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Dear God,
I sit here feeling really sad. I can't stick to my program. What is wrong with me. I was doing so good a year ago and now I can't do it. Please God give me the strength and willpower to succeed. I'm gaining weight again and I need help in turning this around. I don't believe you want me to be this fat. It is not healthy and you said we are suppose to take care of our body's. I beg you for forgiveness for destroying my body and I am begging you for help in turning this around. Please God only you can help me.

God you have blessed me in so many ways and I thank you for that. I feel selfish asking you for more blessings but I truly need your help.

I love you God. And I know you love me. And I love the hugs you give me but I really need help in this.

Please give me whatever it takes for me to lose this weight and become healthier
Through Jesus Christ of Nazarene. Amen.

“Stay committed to your decisions; but stay flexible in your approach.” ~Tony Robbins
Ronda AZ

Goal 1# wkly
1. Track all of my food to stay under 1800 calories
2. Minimum 10 min daily fitness & 90 min weekly
3. Positive self-talk daily
4. Eat at least 5 servings of fruits & veggies daily
5. Drink at least 8 glasses of water daily
6. Develop a plan for eating out at restaurants.
7. Plan & follow menu


 Pounds lost: 0.0 
0
17.2
34.4
51.6
68.8
RONDAJO56's Photo RONDAJO56 Posts: 6,635
2/19/19 7:56 A

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WOW. I thought I checked in here yesterday.

Yesterday was a bad day. Another day at eating and doing nothing. Didn't do any Bible Studies either.

Last night I had nightmares about KC.

Today I will try to do better.

“Stay committed to your decisions; but stay flexible in your approach.” ~Tony Robbins
Ronda AZ

Goal 1# wkly
1. Track all of my food to stay under 1800 calories
2. Minimum 10 min daily fitness & 90 min weekly
3. Positive self-talk daily
4. Eat at least 5 servings of fruits & veggies daily
5. Drink at least 8 glasses of water daily
6. Develop a plan for eating out at restaurants.
7. Plan & follow menu


 Pounds lost: 0.0 
0
17.2
34.4
51.6
68.8
RONDAJO56's Photo RONDAJO56 Posts: 6,635
2/17/19 8:21 A

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Weighed in this morning-- Up 5lbs!!

Today I am starting a new streak. I plan to exercise every day. So far I keep missing one day per week. Let's see how many days I can do it in a row.

So I'll check in here everyday!




I'm bummed. Last week I was down 3.6 and this week I'm up 5. I gained back my 3.6 plus 1.. I overate all week. Can you imagine how much weight I would have gained if I wasn't doing my workouts (plus I doubled the minutes)most days)

There's been changes at the church and I think it's affecting me. There is another board meeting today and they want me there in case it affects King's Cupboard. This makes 3 board meetings in a week.

I'm going to try to make today busy. Church 10-11. Board meeting noon. And I'm going to try to talk mom into going to Laughlin after board meeting. On the Riverwalk they are having free music and it would be nice to go for a drive.

1st of all I'm proud of myself. I started out at 10 minutes a day (and was very sore) In 2.5 months I've double my minutes. At first I was missing several days. Now I am averaging missing one day per week. So my goal is to do daily... That's what this is all about. Let's see if I can do 7 days of fitness for at least 10 minutes (preferably 20) starting today. (I want to see how many days in a row I can do) Streak begins today!!

SP lesson: This sounds like it's for me: Today's Program
If you've ever struggled to get back on track after a mistake (or series of mistakes), then today's coaching session is for you!

SP... Daily Visualization
For today's visualization, imagine yourself looking at your ''before'' and "after'' pictures after you've lost all the weight. How does it feel to reflect on how far you've come? Keep this image in mind if you find yourself struggling today.

(I've actually done this. I had lost 75 pounds by last july and compared before and after pics.) And yes it was a great feeling. I wish I was still there. Because now isn't a great feeling.


Today's Program from Your Coach - How to Get Back on Track
Hi, I'm Nicole, your personal fitness coach with SparkPeople.

''Two steps forward, one step back'' is usually a negative term used to describe someone who's having trouble making progress. But switched around, ''One step back, two steps forward,'' means that instead of giving up, you can choose to take action and move forward instead of letting a misstep sidetrack you for an extended period of time.

A big mistake people make when trying to get healthier is when they fall off the wagon a bit and think, ''I have to start over!'' Wrong! When missteps do happen, a better strategy is to simply take two steps forward. You'll still be ahead of where you were before, far beyond the starting line.

Guilt can be debilitating to your healthy habits. When you mess up, it's natural to feel bad about it. At that point, you have the choice to let that guilt plummet you into a cycle that will leave you worse off than before, or to accept that step back and say, ''Where can I go from here?'' Instead of a downward spiral, choose to create your own upward spiral. Overeating one day doesn't mean you should continue that trend of overeating, or purposely blowing your diet for days. Instead, when you make a nutritional misstep, you choose to take multiple positive steps in the right direction.

But, unlike people who run 10 miles today because they should have run 2 yesterday, two steps forward doesn't necessarily mean doing a lot more to make up for a blunder. Just make a commitment to do things as right as possible, as much as you can.

Here are a few examples of what I mean by taking a step in the right direction:

1. Do 5-10 minutes of exercise.
2. Try a new recipe.
3. Eat a good breakfast to set you up for a healthy day.
4. Drink your water.
5. Track your food on SparkPeople's Nutrition Tracker.
6. Take a walk.
7. Re-read some of your old journal or blog entries. Remember why you started and how far you've come.
8. Listen to an inspirational song, or make a whole playlist.

You can get back on track after you mess up. Even if you're moving slowly, you're still moving in the right direction.

Your action step for today is to pick two of the ideas I mentioned here, or create some of your own. Then, write them down in your journal or SparkPeople blog. The next time you slip up, you can pull this list out and take two positive steps toward your goals.

Until next time, keep moving forward.

I already do 1,3,4,5,& 8 everyday on a regular basis. I guess I'll check out some of my old blogs.

Here's to a new day!!

“Don’t wait until everything is just right. It will never be perfect. There will always be challenges, obstacles and less than perfect conditions. So what. Get started now. With each step you take, you will grow stronger and stronger, more and more skilled, more and more self-confident and more and more successful.” ~Mark Victor Hansen



“Stay committed to your decisions; but stay flexible in your approach.” ~Tony Robbins
Ronda AZ

Goal 1# wkly
1. Track all of my food to stay under 1800 calories
2. Minimum 10 min daily fitness & 90 min weekly
3. Positive self-talk daily
4. Eat at least 5 servings of fruits & veggies daily
5. Drink at least 8 glasses of water daily
6. Develop a plan for eating out at restaurants.
7. Plan & follow menu


 Pounds lost: 0.0 
0
17.2
34.4
51.6
68.8
RONDAJO56's Photo RONDAJO56 Posts: 6,635
2/16/19 8:28 A

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Low impact cardio 20 min
KC yesterday
Didn't overeat barely!

Today's spark coach lesson is about making excuses to exercise instead of not.
Here's an example
- Exercise lifts my mood
- Exercise reduces my back pain
- Exercise makes me feel confident
- Exercise makes me feel stronger
- I want to feel good in my clothes
- Exercise makes me feel accomplished
- Exercise helps me lose weight
- I want to take care of myself
- Exercise gives me energy
- Exercise helps me sleep better at night
- I am worth it
- I am tired of being tired
- I made a commitment to myself
- Exercise boosts my metabolism

my add on's:
exercise reduces my knee pain
Exercise makes me happy
Exercise especially walks make my dog happy.
Exercise (walking) gives me time to talk with God.
Exercise reduces hip pain


“Stay committed to your decisions; but stay flexible in your approach.” ~Tony Robbins
Ronda AZ

Goal 1# wkly
1. Track all of my food to stay under 1800 calories
2. Minimum 10 min daily fitness & 90 min weekly
3. Positive self-talk daily
4. Eat at least 5 servings of fruits & veggies daily
5. Drink at least 8 glasses of water daily
6. Develop a plan for eating out at restaurants.
7. Plan & follow menu


 Pounds lost: 0.0 
0
17.2
34.4
51.6
68.8
RONDAJO56's Photo RONDAJO56 Posts: 6,635
2/15/19 6:42 A

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Over ate yesterday
did 20 min fitness

“Stay committed to your decisions; but stay flexible in your approach.” ~Tony Robbins
Ronda AZ

Goal 1# wkly
1. Track all of my food to stay under 1800 calories
2. Minimum 10 min daily fitness & 90 min weekly
3. Positive self-talk daily
4. Eat at least 5 servings of fruits & veggies daily
5. Drink at least 8 glasses of water daily
6. Develop a plan for eating out at restaurants.
7. Plan & follow menu


 Pounds lost: 0.0 
0
17.2
34.4
51.6
68.8
RONDAJO56's Photo RONDAJO56 Posts: 6,635
2/14/19 8:14 A

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When you stick to healthy habits consistently, you'll improve your health, energy levels, outlook and confidence no matter what size or weight you are. It's important to keep track of these improvements over time. This is what will keep you going when the scale doesn't move.

I blew it yesterday. I ate all day and consumed 3500 calories. No exercise.

For most people, weight loss isn't the end goal--living a better, happier, more fulfilling life is the real goal. When you remember that, the scale will never get you down.

Edited by: RONDAJO56 at: 2/14/2019 (08:16)
“Stay committed to your decisions; but stay flexible in your approach.” ~Tony Robbins
Ronda AZ

Goal 1# wkly
1. Track all of my food to stay under 1800 calories
2. Minimum 10 min daily fitness & 90 min weekly
3. Positive self-talk daily
4. Eat at least 5 servings of fruits & veggies daily
5. Drink at least 8 glasses of water daily
6. Develop a plan for eating out at restaurants.
7. Plan & follow menu


 Pounds lost: 0.0 
0
17.2
34.4
51.6
68.8
RONDAJO56's Photo RONDAJO56 Posts: 6,635
2/13/19 9:15 A

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Daily Visualization
Picture the amount of weight you've lost so far in a way that you can really visualize it—maybe you've lost a set of 20-pound dumbbells, a few cans of soup or the weight of your dog! Feel the heaviness of that weight and be proud of how far you've come!

I did this once. What I did was go out and buy a bunch of can goods. One pile was what I had to lose and the other was what I had lost. It was pretty cool. And the pounds lost pile was to donate. There was a family at the church that was hungry so I gave a lot to them but the rest I donated to Kings cupboard. I gave them both piles... So I never completed the task. In fact I still haven't lost all the weight!

If you feel you are too busy to work out remember this quote: ''Someone busier than you is exercising right now.''

I overate the last 2 days... Trying to get back on track.




“Stay committed to your decisions; but stay flexible in your approach.” ~Tony Robbins
Ronda AZ

Goal 1# wkly
1. Track all of my food to stay under 1800 calories
2. Minimum 10 min daily fitness & 90 min weekly
3. Positive self-talk daily
4. Eat at least 5 servings of fruits & veggies daily
5. Drink at least 8 glasses of water daily
6. Develop a plan for eating out at restaurants.
7. Plan & follow menu


 Pounds lost: 0.0 
0
17.2
34.4
51.6
68.8
RONDAJO56's Photo RONDAJO56 Posts: 6,635
2/12/19 8:24 A

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It's Tuesday!

I blew it yesterday. I made crab puffs and ate them all. that added 2000 calories to my day..

Today I have my meals planned. I will stick to the program. I will succeed. I will do this. I got this

Today is bread run day!

“Stay committed to your decisions; but stay flexible in your approach.” ~Tony Robbins
Ronda AZ

Goal 1# wkly
1. Track all of my food to stay under 1800 calories
2. Minimum 10 min daily fitness & 90 min weekly
3. Positive self-talk daily
4. Eat at least 5 servings of fruits & veggies daily
5. Drink at least 8 glasses of water daily
6. Develop a plan for eating out at restaurants.
7. Plan & follow menu


 Pounds lost: 0.0 
0
17.2
34.4
51.6
68.8
RONDAJO56's Photo RONDAJO56 Posts: 6,635
2/11/19 5:42 P

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It's Monday!
Yesterday was a great day! I didn't overeat and we went out to eat plus we bought a bucket of popcorn at the movies and I only had a few handfuls! And Sunday's weigh in I was down 3.6 pounds!!

Today I had Crafty Sisters. there was only me, mom, & soni. We decided what order the fabric squares will go in. And Vicki is going to embroidery the center square for us.

“Stay committed to your decisions; but stay flexible in your approach.” ~Tony Robbins
Ronda AZ

Goal 1# wkly
1. Track all of my food to stay under 1800 calories
2. Minimum 10 min daily fitness & 90 min weekly
3. Positive self-talk daily
4. Eat at least 5 servings of fruits & veggies daily
5. Drink at least 8 glasses of water daily
6. Develop a plan for eating out at restaurants.
7. Plan & follow menu


 Pounds lost: 0.0 
0
17.2
34.4
51.6
68.8
RONDAJO56's Photo RONDAJO56 Posts: 6,635
2/10/19 8:38 A

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I am so

I lost 3.6 pounds!! emoticon So good to see the scale move!!

“Stay committed to your decisions; but stay flexible in your approach.” ~Tony Robbins
Ronda AZ

Goal 1# wkly
1. Track all of my food to stay under 1800 calories
2. Minimum 10 min daily fitness & 90 min weekly
3. Positive self-talk daily
4. Eat at least 5 servings of fruits & veggies daily
5. Drink at least 8 glasses of water daily
6. Develop a plan for eating out at restaurants.
7. Plan & follow menu


 Pounds lost: 0.0 
0
17.2
34.4
51.6
68.8
RONDAJO56's Photo RONDAJO56 Posts: 6,635
2/9/19 7:51 P

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Didn't go over yesterday.. Did 20 minute workout. cardio!

“Stay committed to your decisions; but stay flexible in your approach.” ~Tony Robbins
Ronda AZ

Goal 1# wkly
1. Track all of my food to stay under 1800 calories
2. Minimum 10 min daily fitness & 90 min weekly
3. Positive self-talk daily
4. Eat at least 5 servings of fruits & veggies daily
5. Drink at least 8 glasses of water daily
6. Develop a plan for eating out at restaurants.
7. Plan & follow menu


 Pounds lost: 0.0 
0
17.2
34.4
51.6
68.8
RONDAJO56's Photo RONDAJO56 Posts: 6,635
2/8/19 9:44 A

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Yesterday went great!! Didn't overeat. and still had ice cream.
Today's sp lesson has great ideas! I'm glad I'm redoing the lessons.

Today's Program from Your Coach - No-Recipe Meals in Minutes
Hi, I'm Becky, your personal Food and Nutrition Coach with SparkPeople.

If there is one thing you can master that will improve your health and help you manage your weight, it's learning to plan healthy meals that you can prepare at home.

Who really has time to plan meals and cook at home? In our hurried and over-committed society, mealtimes have vanished, and the kitchen goes unused. However, meals prepared at home have more nutrients and fewer calories on average, so mastering this skill is critical to your long-term success. Today, I'm going to share three simple steps to get you back in your kitchen and in better control of your health.

Step #1: Basics of Planning a Single Meal:
Review the USDA's MyPlate guide to plan a healthy meal.

Decide on what to make based on the time you have available. For example, a roast might take hours, while a grilled chicken breast takes minutes. And a can of tuna takes seconds!

A salad is often a quick, easy and healthy option. Even a prepared bagged salad will work.

Saute fresh veggies or nuke frozen ones in the microwave for a fast and filling meal.

Step #2: The Magic of the Menu
Develop a weekly menu based on family commitments and your schedule.

Sit down once a week with the family members and the family calendar to plan out how much time you have to prepare meals. Do you have five minutes? Maybe you could even spare 15-20 minutes, or 30-40 minutes.

Select recipes that fit your allotted time frame. If you only have time for frozen entrees, round out the meal with fresh veggies and fruits.

Here are some easy 7-minute meal ideas:
Can of tuna, drained + chopped celery + pickle relish + mayo. Serve with whole-wheat crackers, carrot sticks, canned peaches and milk.

Can of great northern beans, drained and mashed on a plate + half a green pepper or half a tomato, chopped + one-fourth cup salsa. Sprinkle with cheese. Microwave for 2-3 minutes. Serve with baked tortilla chips, grapes and milk.

Peanut butter sandwich on whole-wheat bread + broccoli with ranch dip + apple slices + milk.

Bake a potato in microwave and nuke frozen broccoli. Top potato with broccoli, a dollop of salsa, and a sprinkle of shredded cheese. Microwave to melt cheese. Serve with banana and milk.

Step #3: Grocery Groan.
Hang an organized grocery list in kitchen to add to throughout the week as you use up ingredients.

Once you have collected your weekly recipes and have checked your food inventory, add any other needed items to the list, plus any sale items that you want to get.

Head to the grocery store and shop according to your list. Once home, unpack food items and store in designated areas.

When you're done shopping, pitch the old grocery list, and make sure you hang up a new one for the following week.

Action Plan:
Create a list of meals that you like and can successfully make. Make sure you include ideas for breakfasts, lunches, and dinners. To assure your meals are meeting your nutritional needs, use the Plate Method as a guide. For each meal, note the amount of time it takes to prepare. Make lists of meals that you can prepare in just five minutes, as well as meals that take about 15-20 minutes, and meals that take 30-40 minutes that you can make when you have more time. Find a safe place to store this list in your kitchen and add to it as your cooking skills improve and your familiarity with new recipes increases.

Remember: Having a plan and being organized keeps you in control!

Until next time, Keep Sparking!

 I got in 23 minutes fitness yesterday. I am happy about that. TNT!!

“Stay committed to your decisions; but stay flexible in your approach.” ~Tony Robbins
Ronda AZ

Goal 1# wkly
1. Track all of my food to stay under 1800 calories
2. Minimum 10 min daily fitness & 90 min weekly
3. Positive self-talk daily
4. Eat at least 5 servings of fruits & veggies daily
5. Drink at least 8 glasses of water daily
6. Develop a plan for eating out at restaurants.
7. Plan & follow menu


 Pounds lost: 0.0 
0
17.2
34.4
51.6
68.8
RONDAJO56's Photo RONDAJO56 Posts: 6,635
2/7/19 10:27 A

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I blew it yesterday!! Over 2000 calories!! Will do better.

emoticon are singing today!!

TNT ALL DONE!! (it's a workout that another team challenge us to do weekly) I did all the exercises one time and I can fill the calf of my legs buzzing. My legs felt like rubber when done. Ok lunges I did 10 at a time per leg until I got all 30 ea leg done. I had to keep swapping legs. But it's completed. Bicycle crunches I do standing up. I do chair squats. Tricep dips are impossible... but I did 8 (I think) couldn't tell if I was able to lift my body all the way up. I think my elbow was still bent. Superman my right shoulder started to cramp... So it was about 20 and then finished the other 10... took 2 tries. And for some reason I really felt the calf raises. And I do them all the time!!! And NOOOO burppy things.... No way no how!! Don't do mtn. climbers either!! LOL Too old -- Maybe after I lose 100 pounds maybe if I can get my body to work.

Have a great day every one. Oh I blew it yesterday... another 2000 calorie day. I will try to do better today!

SP Daily Visualization
Take a minute today to collect all the negative thoughts or feelings you've been experiencing this week. In one deep exhale, let them all leave your body and mind for good. What could you accomplish without the negativity in your life?

And/or Lift your hands up and say; God I lift (give) this up to you! Please take it and give me the strength & willpower to succeed. In the name of Jesus Christ of Nazarene.

HAVE AN AMAZING DAY!! I plan too!!


“Stay committed to your decisions; but stay flexible in your approach.” ~Tony Robbins
Ronda AZ

Goal 1# wkly
1. Track all of my food to stay under 1800 calories
2. Minimum 10 min daily fitness & 90 min weekly
3. Positive self-talk daily
4. Eat at least 5 servings of fruits & veggies daily
5. Drink at least 8 glasses of water daily
6. Develop a plan for eating out at restaurants.
7. Plan & follow menu


 Pounds lost: 0.0 
0
17.2
34.4
51.6
68.8
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