May peace break into your house.
May thieves come to steal your debts.
May the pockets of your jeans become a magnet for $100 bills.
May love stick to your face like Vaseline.
May laughter assault your lips!
May your clothes smell of success like smoking tires
May happiness slap you across the face.
May your tears be that of joy.
May the problems you had forget your home address!
In simple words.....
May 2009 be the best year of your life!!!!
I would like to let you think that I thought this up but no. My sister of Tuesdays with Tiz on Prayerfully Yours sent it to me in an email. I'll have reflections of 2008 and goals for 2009 tomorrow. Do you make New Year resolutions? Have a save and sober New Years Eve.
Wednesday, December 31, 2008
Tuesday, December 30, 2008
DO YOU LIKE BRUSSELS SPROUTS?
Or is it Brussel Sprouts? It has been my experience that either people absolutely love them or they can't stand the thought of trying to eat one.
Now it isn't my intent to turn my blog into recipe central but when I find something good I must share. That is the way I am. I like to share what little knowledge I have.
More importantly this is a one pointer for you Weight Watcher bloggers. This recipe was almost scraped because I didn't know if my siblings and spouses would eat them but I figured left overs of them would be good. My middle sister liked them so well she took some home. WooHoo, JC scores!
This recipe comes from the Eat Better America web site. The recipe makes 4 servings at 1 WW point per serving.
HONEY-MUSTARD DILLED BRUSSELS SPROUTS
INGREDIENTS:
12 oz fresh Brussels sprouts ( frozen works fine since that is all I could get)
2 tsp. olive, canola or soybean oil (I used EVOO)
1 tbsp. honey
1 tsp Dijon mustard
1/8 tsp onion powder
1/8 tsp dried dill weed
INSTRUCTIONS:
Trim Brussels sprouts cut small X in stem end. Cut large Brussels sprouts in half. Place in 2-quart saucepan; add 1/2 cup water. Cover; cook over medium-high heat about 8 minutes or until tinder. Drain. Return to saucepan. (Since I used frozen, I weighted 12 oz and put them in a zip lock steaming bag and cooked them in the microwave.)
Add remaining ingredients to drained Brussels sprouts. Stir gently to coat. (I mixed the oil, honey, mustard, onion powder and dill weed in a small bowl and poured it over the Brussels sprouts in the serving bowl. That worked just as well.)
I've been slacking off my regularly planned exercise for the last week but today I made up for my slacking ways by partaking in Retail Therapy. Yep, I went shopping. I just am not ready to put away Christmas decorations. I'll do that tomorrow. What did I buy? A Shark....not the fish kind....the steam floors clean gadget. I love gadgets....really more than a person should....I think. HUM!!! I was so excited about cleaning the floors; I left it in the trunk of the car. Guess I'll see if it works tomorrow. Y'all have a great evening and if you try the Brussels sprout recipe let me know.
Now it isn't my intent to turn my blog into recipe central but when I find something good I must share. That is the way I am. I like to share what little knowledge I have.
More importantly this is a one pointer for you Weight Watcher bloggers. This recipe was almost scraped because I didn't know if my siblings and spouses would eat them but I figured left overs of them would be good. My middle sister liked them so well she took some home. WooHoo, JC scores!
This recipe comes from the Eat Better America web site. The recipe makes 4 servings at 1 WW point per serving.
HONEY-MUSTARD DILLED BRUSSELS SPROUTS
INGREDIENTS:
12 oz fresh Brussels sprouts ( frozen works fine since that is all I could get)
2 tsp. olive, canola or soybean oil (I used EVOO)
1 tbsp. honey
1 tsp Dijon mustard
1/8 tsp onion powder
1/8 tsp dried dill weed
INSTRUCTIONS:
Trim Brussels sprouts cut small X in stem end. Cut large Brussels sprouts in half. Place in 2-quart saucepan; add 1/2 cup water. Cover; cook over medium-high heat about 8 minutes or until tinder. Drain. Return to saucepan. (Since I used frozen, I weighted 12 oz and put them in a zip lock steaming bag and cooked them in the microwave.)
Add remaining ingredients to drained Brussels sprouts. Stir gently to coat. (I mixed the oil, honey, mustard, onion powder and dill weed in a small bowl and poured it over the Brussels sprouts in the serving bowl. That worked just as well.)
I've been slacking off my regularly planned exercise for the last week but today I made up for my slacking ways by partaking in Retail Therapy. Yep, I went shopping. I just am not ready to put away Christmas decorations. I'll do that tomorrow. What did I buy? A Shark....not the fish kind....the steam floors clean gadget. I love gadgets....really more than a person should....I think. HUM!!! I was so excited about cleaning the floors; I left it in the trunk of the car. Guess I'll see if it works tomorrow. Y'all have a great evening and if you try the Brussels sprout recipe let me know.
Monday, December 29, 2008
TWO MUSTARD CHICKEN
I don't particularly care for baked chicken but I love this recipe. The chicken stayed nice and juicy. This recipe came from the eatbetteramerica web site. Based on the nutritional information given it would be 5 WW points per serving. The recipe makes 4 servings but is easily expanded to make more servings. The chicken breasts were large or they seemed large to me so I halved my serving and saved the other half for lunch today. It was still great. Best of all it is so very easy.
TWO - MUSTARD CHICKEN
INGREDIENTS:
1/4 cup Dijon mustard
2 TBSP coarse-grain mustard
2 TBSP honey
4 boneless skinless chicken breast (about 1 1/4 lb)
INSTRUCTIONS:
Heat oven to 375 degrees. Spray 13x9" pan with cooking spray.
In a small bowl, mix mustards and honey, spread on both sides of chicken (I used a big enough bowl to dip the chicken into the mustard mixture). Place in pan.
Bake 25-35 minutes or until juice of chicken is clear when center of thickest part is cut (170F).
Since I dipped the chicken and poured the remaining mustard over the chicken, there were dripping when the chicken came out of the oven. I poured them into a small bowl to be spooned over the individual servings. This was such a hit that each sibling took chicken home with them.
If you try this recipe, let me know how you like it.
Oh yes, note the 2.6 lb loss on the side bar. YEP, a loss after feasting Christmas Eve, Christmas Day and Saturday. I'm feeling right proud of myself.....YES....indeed I am. I'm 79 lbs down. I'm going to unofficially weigh myself New Year's Eve and maybe I'll hit 80 before the end of 2008.
TWO - MUSTARD CHICKEN
INGREDIENTS:
1/4 cup Dijon mustard
2 TBSP coarse-grain mustard
2 TBSP honey
4 boneless skinless chicken breast (about 1 1/4 lb)
INSTRUCTIONS:
Heat oven to 375 degrees. Spray 13x9" pan with cooking spray.
In a small bowl, mix mustards and honey, spread on both sides of chicken (I used a big enough bowl to dip the chicken into the mustard mixture). Place in pan.
Bake 25-35 minutes or until juice of chicken is clear when center of thickest part is cut (170F).
Since I dipped the chicken and poured the remaining mustard over the chicken, there were dripping when the chicken came out of the oven. I poured them into a small bowl to be spooned over the individual servings. This was such a hit that each sibling took chicken home with them.
If you try this recipe, let me know how you like it.
Oh yes, note the 2.6 lb loss on the side bar. YEP, a loss after feasting Christmas Eve, Christmas Day and Saturday. I'm feeling right proud of myself.....YES....indeed I am. I'm 79 lbs down. I'm going to unofficially weigh myself New Year's Eve and maybe I'll hit 80 before the end of 2008.
Sunday, December 28, 2008
TIRAMISU
I love Tiramisu so when I found a Weight Watcher Tiramisu recipe I was excited. I was certain it could not be good but I was wrong. Several people have asked for the recipe so here you go.
WW Tiramisu (4 pts per serving)
Ingredients:
10 oz. angel food cake, about 10-inches round
8 oz. fat-free cream cheese
4 oz. light cream cheese
1/2 cup sugar
1 tsp. vanilla extract
2 tbsp. unsweetened cocoa
1 oz. semisweet chocolate, finely grated
1/2 cup brewed espresso or strong coffee
Instructions:
Using a serrated knife, cut angel food cake into 12 equal slices; set aside.
In a mixing bowl or food processor, combine both cream cheese, sugar and vanilla. Mix until blended and smooth. Combine cocoa and grated chocolate in a separate bowl; set aside. Pour espresso into a shallow dish.
Dip 4 cake slices into espresso mixture and turn to coat. Place slices crosswise in bottom of an 8-inch loaf pan and press cake down to coat bottom (break up cake if necessary to cover surface).
Gently spread 1/3 cream cheese mixture over cake layer. Sprinkle with 1/3 cocoa mixture. Repeat procedure with remaining cake slices, cream cheese mixture and cocoa mixture to make 3 layers.
Refrigerate 2 hours. Cut into 8 pieces and serve.
This makes 8 big pieces however a true 8" loaf pan isn't big enough or either I didn't mash the cake down flat enough (could be it). I had cake left over. Anyway, I only ate 1/2 of a slice because that is all I wanted. You know I did have the coke/jello cake too. Just in case you were thinking I was very disciplined.....I wasn't.
Hope y'all have had a great Sunday. If you try this recipe, let me know.
WW Tiramisu (4 pts per serving)
Ingredients:
10 oz. angel food cake, about 10-inches round
8 oz. fat-free cream cheese
4 oz. light cream cheese
1/2 cup sugar
1 tsp. vanilla extract
2 tbsp. unsweetened cocoa
1 oz. semisweet chocolate, finely grated
1/2 cup brewed espresso or strong coffee
Instructions:
Using a serrated knife, cut angel food cake into 12 equal slices; set aside.
In a mixing bowl or food processor, combine both cream cheese, sugar and vanilla. Mix until blended and smooth. Combine cocoa and grated chocolate in a separate bowl; set aside. Pour espresso into a shallow dish.
Dip 4 cake slices into espresso mixture and turn to coat. Place slices crosswise in bottom of an 8-inch loaf pan and press cake down to coat bottom (break up cake if necessary to cover surface).
Gently spread 1/3 cream cheese mixture over cake layer. Sprinkle with 1/3 cocoa mixture. Repeat procedure with remaining cake slices, cream cheese mixture and cocoa mixture to make 3 layers.
Refrigerate 2 hours. Cut into 8 pieces and serve.
This makes 8 big pieces however a true 8" loaf pan isn't big enough or either I didn't mash the cake down flat enough (could be it). I had cake left over. Anyway, I only ate 1/2 of a slice because that is all I wanted. You know I did have the coke/jello cake too. Just in case you were thinking I was very disciplined.....I wasn't.
Hope y'all have had a great Sunday. If you try this recipe, let me know.
Saturday, December 27, 2008
IT'S HISTORY NOW
The picture quality is bad....I know.....see the car on the lower right of the photo. It contains my family (2 sisters, 1 brother, 1 brother-in-law, & 1 sister-in-law) leaving my house this afternoon. I'm on my porch the sun is setting, reflecting brightly on the houses across the street. It turned out to be a beautiful day. I only had one sister-in-law that couldn't make it and we all missed her.
Five years in the planning and preparation and over in 3 1/2 hours. I had a great time. I don't know if they did or not because we were raise to be polite. Since I'm the baby of the family, I'm easily fooled by my elders because I believe whatever they say. Well, most of the time....when it is nice....about me...anyway.
All the food was healthified in some way. No body complained and most cleaned their plates. Have I mentioned that I come from a family of little people. NO, not midgets, just regular size people...thin....not fat.....then there is me. I sent most of the food home with them so it must have been good or they would have made up some reason not to take it. The only thing I kept of the leftovers was the cold stuff. My sister was impressed that I actually made Tiramisu (a WW recipe - 4 worth it points).
Most of the recipes came from Eat Better America and Eating Well. I'm sure I consumed my daily points plus my weekly bonus points but it was all really good, if I do say so myself (picture me trying to pat myself on the back)
I should host events more often. I love receiving hostess gifts so much more than shopping for, buying and giving them. Isn't that a selfish thing to say. I didn't mean it that way. I just never know what someone else would like.
Now tell me did you have a great, good, o.k. or crappy Christmas? Mine was great but I'm kinda ready to get back into my routine except for that going back to work part.
Thursday, December 25, 2008
MERRY CHRISTMAS Y'ALL
WISHING YOU A MERRY CHRISTMAS FROM MY BLOG TO YOURS.
You know there are some people that can pull off a cute Santa hat and there are some that can't but do it anyway. I fall into the latter category. For my more serious Christmas post go here.
Wednesday, December 24, 2008
JC'S CHRISTMAS DECORATIONS
I'm not as great at decorating as some folks. Namely my niece Jen (zebra reindeer) or my friend Debra (tree in every room) but I've done the best I can.
I promised Jen to post some pictures.
I don't usually do the tree thing but I did this year. I don't know why in particular but I got to thinking about a certain tree from my childhood. I wanted to recreate that tree. The first picture is my Mama & me tree. When I was 11 years old, Mama bought one of those silver tinsel trees and put magenta ornaments and garland on it. Well I couldn't find magenta garland so I used magenta glittery ribbon (Martha Stewart - Kmart) instead.
Well, you would just have to share my memories to appreciate this tree with its angel hair skirt. Just BEAUTIFUL.
Next is a picture of my Grandmother's table notice the angle. It reflects the fireplace. I couldn't take the picture straight on for obvious reasons. It would be nothing but flash. Yes, I tried it.
Now for the fireplace. For the last sixteen years, my sister, Tiz (as in Tuesday's with Tiz on Prayerfully Yours) has hand painted ornaments for Christmas. They are all different and I cherish them. First I had them on ornament holders then on an ornment tree and then a second ornment tree was added but this year I did something a little different. See.
Well, hope you enjoyed the pictures. I tried to do some outside night pictures but they didn't come out to well. Also, the guest bathroom pictures didn't do well either, I think the room is just too small but it is very pretty. I'll get pictures of my table before the Sibling luncheon, if I think about it. Hope your have a great Christmas Eve.Tuesday, December 23, 2008
JUST STUFF
No I could not think of a better title. Is anyone besides me missing the week we didn't get between Thanksgiving and Christmas. A coworker pointed out to me that Thanksgiving came late this year so we have one less week to get ready for Christmas. She was telling me during a telephone conversation not in person. I was thankful she could not see the expression on my face. I thought Thanksgiving always came at the same time in November like Christmas is always December 25th but she said that is not the case. Did you know that???
Please notice the side bar loss of 2.6 lbs this past week. I went to weigh in today instead of last night because I had friends over for dinner. I'm three pounds behind where I need to be with my self imposed goal. I suppose it is possible to lose 4 pounds in one week but Christmas week....HUM....just not to certain about that. Anyway to make my self feel better I looked at my weight at the first WI in January 2008. I've lost 38.2 lbs in 2008. In total since 2006, I've lost 77 lbs. so if I continue at my same rate by the end of 2009 I will be down 115 lbs. I don't know why I thought you would find that interesting but I thought it was. Since I've starting looking at the weight lost thing from a lifetime approach, I'm much more at peace about it.
My dinner party. I used my friends a taste testers for my Sibling Luncheon coming up this Saturday. I hardly ever really cook. Since I'm alone, cooking is usually steam in the bag veggies, salad, or WW frozen dinners. I had a Christmas dinner for friends last year (2007) which was taco soup, salad and I have no recall of dessert. My friends are not hard to please. I tried out some WW recipes (thanks Mary Fran & WW) and some recipes I got off of the EatBetterAmerica website. Oh and one from Alabama Power. Does your power company send recipes with your bill? Like this is going to some how make you feel better about the cost of your utility bill. BTW, Alabama Power just upper our bills by what seems like 50% but I know it isn't. However, I did use words this month when I opened my bill that I haven't used in a long time. Wait a minute, I have gotten completely off my subject. Sorry about that little utility rant. Seriously, my bill was double and it hasn't been that cold. Sorry, sorry moving on, really I am.
Back to the dinner party. I actually cooked all day. I can't just cook. I have to read directions and measure and clean up after myself. Oh well, they were happy and stuffed on healthier versions of my favorites. I sent leftovers home with them. I'm going to eliminate some dishes because I think it is just tooo much food. I realize that I have changed so much because I just do not want soooo much food at one time. Also, I couldn't believe that my friends can out eat me!!! No one can out eat me! Well they can and they did and I didn't care. I think they were just being polite. It was a joy to give them a meal that they enjoyed, they didn't prepare, and didn't have to clean up after. I'm truly blessed to have friends that I can abuse by trying out my cooking on them. HA!!!
I'll try to post some Christmas decorations tomorrow before I have to leave. For something inspirational go here and check out Tuesday with Tiz.
Please notice the side bar loss of 2.6 lbs this past week. I went to weigh in today instead of last night because I had friends over for dinner. I'm three pounds behind where I need to be with my self imposed goal. I suppose it is possible to lose 4 pounds in one week but Christmas week....HUM....just not to certain about that. Anyway to make my self feel better I looked at my weight at the first WI in January 2008. I've lost 38.2 lbs in 2008. In total since 2006, I've lost 77 lbs. so if I continue at my same rate by the end of 2009 I will be down 115 lbs. I don't know why I thought you would find that interesting but I thought it was. Since I've starting looking at the weight lost thing from a lifetime approach, I'm much more at peace about it.
My dinner party. I used my friends a taste testers for my Sibling Luncheon coming up this Saturday. I hardly ever really cook. Since I'm alone, cooking is usually steam in the bag veggies, salad, or WW frozen dinners. I had a Christmas dinner for friends last year (2007) which was taco soup, salad and I have no recall of dessert. My friends are not hard to please. I tried out some WW recipes (thanks Mary Fran & WW) and some recipes I got off of the EatBetterAmerica website. Oh and one from Alabama Power. Does your power company send recipes with your bill? Like this is going to some how make you feel better about the cost of your utility bill. BTW, Alabama Power just upper our bills by what seems like 50% but I know it isn't. However, I did use words this month when I opened my bill that I haven't used in a long time. Wait a minute, I have gotten completely off my subject. Sorry about that little utility rant. Seriously, my bill was double and it hasn't been that cold. Sorry, sorry moving on, really I am.
Back to the dinner party. I actually cooked all day. I can't just cook. I have to read directions and measure and clean up after myself. Oh well, they were happy and stuffed on healthier versions of my favorites. I sent leftovers home with them. I'm going to eliminate some dishes because I think it is just tooo much food. I realize that I have changed so much because I just do not want soooo much food at one time. Also, I couldn't believe that my friends can out eat me!!! No one can out eat me! Well they can and they did and I didn't care. I think they were just being polite. It was a joy to give them a meal that they enjoyed, they didn't prepare, and didn't have to clean up after. I'm truly blessed to have friends that I can abuse by trying out my cooking on them. HA!!!
I'll try to post some Christmas decorations tomorrow before I have to leave. For something inspirational go here and check out Tuesday with Tiz.
Thursday, December 18, 2008
HALLELUJAH
With Christmas just ONE WEEK FROM TODAY, I'm changing my focus from gifts, parties, and dinners (food) to why this season is precious to me. Go here for today's post.
Tuesday, December 16, 2008
DONE
Today is day 100 of the 100 Days Challenge based on Linda Spangle's book 100 Days of Weight Loss.
Linda Spangle writes: One of the most common themes among dieters is the phrase, "I know what to do, I just don't do it." (this has been my catch phrase for 20 years) During the past 100 days, I hope you've come a long way from that one. But even with successful dieters, there's another problem that often occurs. As time goes by, eventually they will confess, "I forgot what I know!"
Right now you're feeling excited, motivated, and quite focused on maintaining your success. But with time, all of your tools will begin to slip from your conscious mind. Eventually you can forget even the most valuable ones - unless you develop a system for remembering them.
Your top 10. From time to time you need a way to remind yourself of the principles you live by. You've probably recorded many of your favorite tools in your notebook. Now you need to go one step further and figure out how to make all of these concepts a permanent part of your life.
Start by selecting your favorite principles from the 100 Days Challenge. Then choose the top 10 lessons that fit best for you - the ones you want to live by long - term. Write these down and then plan how you'll keep them in mind forever. Think about what would help you remember your tools. Do you need to make an audio tape or CD so you can listen to your own advice while you're driving or cleaning? Maybe you could create a colorful poster for your bathroom wall or post a list of tools on your computer.
Foundation for a lifetime. After you've chosen the guidelines you want to follow forever, you can use them as a foundation for your daily life. To make this easier, create a notebook page or a sign that proclaims, "This is how I live!"
Then list your top 10 skills along with any other principles or values that you want to keep in your life long-term. You might even revise your list once in a while, pulling in a few new concepts along with the old ones. Even though you won't always follow these perfectly, at least you'll remember your lifetime goals. Ten or twenty years from now, you should be able to pull out this same list and affirm it's still true.
Linda Spangle writes: One of the most common themes among dieters is the phrase, "I know what to do, I just don't do it." (this has been my catch phrase for 20 years) During the past 100 days, I hope you've come a long way from that one. But even with successful dieters, there's another problem that often occurs. As time goes by, eventually they will confess, "I forgot what I know!"
Right now you're feeling excited, motivated, and quite focused on maintaining your success. But with time, all of your tools will begin to slip from your conscious mind. Eventually you can forget even the most valuable ones - unless you develop a system for remembering them.
Your top 10. From time to time you need a way to remind yourself of the principles you live by. You've probably recorded many of your favorite tools in your notebook. Now you need to go one step further and figure out how to make all of these concepts a permanent part of your life.
Start by selecting your favorite principles from the 100 Days Challenge. Then choose the top 10 lessons that fit best for you - the ones you want to live by long - term. Write these down and then plan how you'll keep them in mind forever. Think about what would help you remember your tools. Do you need to make an audio tape or CD so you can listen to your own advice while you're driving or cleaning? Maybe you could create a colorful poster for your bathroom wall or post a list of tools on your computer.
Foundation for a lifetime. After you've chosen the guidelines you want to follow forever, you can use them as a foundation for your daily life. To make this easier, create a notebook page or a sign that proclaims, "This is how I live!"
Then list your top 10 skills along with any other principles or values that you want to keep in your life long-term. You might even revise your list once in a while, pulling in a few new concepts along with the old ones. Even though you won't always follow these perfectly, at least you'll remember your lifetime goals. Ten or twenty years from now, you should be able to pull out this same list and affirm it's still true.
YES, THIS IS HOW I LIVE!
Blog buddies, I don't know what I will post about now that these posts are over. I must admit, I have moments when I'm witty and interesting but they are not that often so I may post less often so I won't bore you right out of your gourd. Please note a change in lbs. lost. Not much but I'm happy since I'm in holiday mode.
Tell me, have you gotten anything out of these last 100 Days Challenge posts?
Monday, December 15, 2008
IT'S NOT IN HERE!
We are almost done with the 100 Days Challenge, today is day 99!!
Linda Spangle writes: No matter how long you stay on your diet or maintenance plan, food will still always look good! Any you'll never be completely free of the temptation to eat something when you feel stressed or upset and need nurturing and solace. On days when the world lets you down, food will always have an appeal. It's simply quick, easy, and available, giving you an instant solution to whatever's troubling you. To safeguard yourself from struggles with emotional eating, you've learned many tricks, such as placing notes on your mirror or repeating certain phrases to yourself. But here's one more way to catch yourself before you dig into the food.
Before opening, read the sign. Make a sign that says, "It's not in here!" Then place it at eye level on your refrigerator or your cupboard. Whenever you start to open those doors, read the sign and remind yourself that food cannot be a solution to your emotional needs.
Then pull out all your resources for emotional coping and do something else. Instead of staring into the refrigerator at the end of the day, use healthier ways to get an "instant fix." Keep some baby carrots or celery available for when you want to chew on you boss. Maintain a good supply of your favorite teas or special diet sodas within easy reach.
Find the perfect music to play on those days when you're troubled or exhausted. Store the music in your CD player or other device so you can hit the "play" button as soon as you get in the car or walk through your front door.
Move toward joy. While eating can certainly give you pleasure, it doesn't bring real peace or joy. After a difficult day, food won't provide the true level of nurturing and satisfaction you seek. So instead of eating to feel better, look for a solution that will address your real needs.
Continue to discover what works for you, and then use these tricks again and again to help you manage life without reaching for food. If you weaken and you're tempted to rip open the cookies or chips, remind yourself; "When I really need isn't in here!" Then look for healthy ways to address your needs and move closer to the true joy of life.
Blog buddies it has been over 99 days since I missed a day here and there. It is a lot of information to absorb. I've learned a lot and hope you have too. Some of it you may have already figured out on you own. I left out a lot of the assignments because it wasn't my intent to just post Linda Spangle's book titled "100 Day of Weight Loss" so if you want all the information you will have to go on her web site and get the book. The big 100 is only a day away.
Linda Spangle writes: No matter how long you stay on your diet or maintenance plan, food will still always look good! Any you'll never be completely free of the temptation to eat something when you feel stressed or upset and need nurturing and solace. On days when the world lets you down, food will always have an appeal. It's simply quick, easy, and available, giving you an instant solution to whatever's troubling you. To safeguard yourself from struggles with emotional eating, you've learned many tricks, such as placing notes on your mirror or repeating certain phrases to yourself. But here's one more way to catch yourself before you dig into the food.
Before opening, read the sign. Make a sign that says, "It's not in here!" Then place it at eye level on your refrigerator or your cupboard. Whenever you start to open those doors, read the sign and remind yourself that food cannot be a solution to your emotional needs.
Then pull out all your resources for emotional coping and do something else. Instead of staring into the refrigerator at the end of the day, use healthier ways to get an "instant fix." Keep some baby carrots or celery available for when you want to chew on you boss. Maintain a good supply of your favorite teas or special diet sodas within easy reach.
Find the perfect music to play on those days when you're troubled or exhausted. Store the music in your CD player or other device so you can hit the "play" button as soon as you get in the car or walk through your front door.
Move toward joy. While eating can certainly give you pleasure, it doesn't bring real peace or joy. After a difficult day, food won't provide the true level of nurturing and satisfaction you seek. So instead of eating to feel better, look for a solution that will address your real needs.
Continue to discover what works for you, and then use these tricks again and again to help you manage life without reaching for food. If you weaken and you're tempted to rip open the cookies or chips, remind yourself; "When I really need isn't in here!" Then look for healthy ways to address your needs and move closer to the true joy of life.
Blog buddies it has been over 99 days since I missed a day here and there. It is a lot of information to absorb. I've learned a lot and hope you have too. Some of it you may have already figured out on you own. I left out a lot of the assignments because it wasn't my intent to just post Linda Spangle's book titled "100 Day of Weight Loss" so if you want all the information you will have to go on her web site and get the book. The big 100 is only a day away.
Sunday, December 14, 2008
NEW YEAR'S RESOLUTION
Today is day 98 of 100 Days Challenge.
Linda Spangles writes:
Imagine what your life will be like after you've reached your weight-loss goals. To help you picture this accomplishment, mentally fast-forward to one year from now. Pretend your current plan was successful and that you've lost weight, built an exercise program, and maintained your new habits. Today you'll be creating a New Year's resolution in advance. In this vision of the future, you are at your ideal weight. You also have a great lifestyle that helps you stay at your goal.
First, assume that at this time next year, you'll have reached all of your goals. Then in your notebook or on a separate piece of paper write: "The date is________, and here is what I've accomplished." On the blank line, write today's month and day, but fill in the year as being one year from now.
Pretend it's happened. Based on what you'd like to see happen during the next year, write an outcome for each of the areas below. Don't be afraid to dream big. Assume that you will look and feel the way you desire, and then write your list from that optimistic viewpoint.
Linda Spangles writes:
Imagine what your life will be like after you've reached your weight-loss goals. To help you picture this accomplishment, mentally fast-forward to one year from now. Pretend your current plan was successful and that you've lost weight, built an exercise program, and maintained your new habits. Today you'll be creating a New Year's resolution in advance. In this vision of the future, you are at your ideal weight. You also have a great lifestyle that helps you stay at your goal.
First, assume that at this time next year, you'll have reached all of your goals. Then in your notebook or on a separate piece of paper write: "The date is________, and here is what I've accomplished." On the blank line, write today's month and day, but fill in the year as being one year from now.
Pretend it's happened. Based on what you'd like to see happen during the next year, write an outcome for each of the areas below. Don't be afraid to dream big. Assume that you will look and feel the way you desire, and then write your list from that optimistic viewpoint.
- I now weigh _____(write down the amount you want to weigh one year from now).
- I'm pleased with ___________________(include your dream outcomes such as better energy, body changes, new attitude).
- My body feels ___________________(use words like strong, healthy, slender, thinner, toned).
- I'm exercising by _____________(list your exercise activities as well as how often you're doing them).
- I've learned __________________(list items such as how to stop emotional eating, cope with stress, or build motivation).
You can make it happen. When you've completed all of the statements, read your Yew Year's resolution out loud. How do these words make you feel? Hopeful? Wonderful? Scared? You probably have all of these responses. And yet, the picture you've just created can come true.
Even though you still have work ahead of you. Holding this future vision is critical to your success right now. When you have a clear image of your goals, it's easier to determine what you have to do to make them happen.
I know it may be hard to believe but I have nothing to add.
Saturday, December 13, 2008
DO WHAT WORKS
Today is day 97 of the 100 Days Challenge.
Linda Spangle writes: Think back to previous time when you've done well with losing weight or exercising regularly. Perhaps you had great success at the beginning of this 100 Days Program. If certain techniques or strategies worked for you in the past, they will usually work again. Even one small trick from an old program can help you overcome any current struggles with staying on your plan.
What worked before? In the past, what did you do to stick with your diet program? How did you keep yourself on track, even through difficult days? Try to recall specific actions or techniques you used during times when you were successful. Have you stopped doing some of the things that previously kept you focused? If so, what got in your way or pulled you off track?
As you think back to times when you've done well, pull out the tiniest details that previously helped you stick with your efforts. Then use all of your old trick to boost your current plan.
Here are a few ideas:
Linda Spangle writes: Think back to previous time when you've done well with losing weight or exercising regularly. Perhaps you had great success at the beginning of this 100 Days Program. If certain techniques or strategies worked for you in the past, they will usually work again. Even one small trick from an old program can help you overcome any current struggles with staying on your plan.
What worked before? In the past, what did you do to stick with your diet program? How did you keep yourself on track, even through difficult days? Try to recall specific actions or techniques you used during times when you were successful. Have you stopped doing some of the things that previously kept you focused? If so, what got in your way or pulled you off track?
As you think back to times when you've done well, pull out the tiniest details that previously helped you stick with your efforts. Then use all of your old trick to boost your current plan.
Here are a few ideas:
- At my coffee break, I did deep breathing exercises to manage my stress.
- I went dancing every week. It always helped me work off my frustration.
- I worked out my anger by pulling weeds in my garden.
- I picked out great relaxing music and played it on my drive home from work.
- I took art classes instead of going out with my friends.
Pull out your old tricks. What about times when you managed your emotional needs without reaching for food? You probably used a lot of tricks to help you stay out of the refrigerator. Was anything in your life different at that time? Were you less stressed or not as angry? Perhaps you were in a different relationship or you had a better job, more friends, and lots of support. Don't let your present circumstances keep you from making progress. Instead of getting stuck on what you can't do, figure out what things you can salvage from your past. Most of the mental images and self-talk phrases that helped before will probably work again. Even if your life is different now, you can still draw from what worked for you before. Maybe you laid your exercise clothes out a night or kept a water bottle in the refrigerator so you could grab it easily before you started your walk. Remember what used to work, then pull your best strategies back off the shelf and put them into your program again.
Friday, December 12, 2008
WHAT WILL IT TAKE?
That is the question. Today is day 96 of the 100 Days Challenge. Linda Spangle says that we need to break down our goals or intentions into actions and if necessary break those actions down to small detail action. She suggests was use the phrase, "What will it take? (WWT)". Continue to ask this question until you eliminate all your excuses.
Here is a simplified example from Linda for getting back on your exercise program. Notice how each time you ask, "What will that take?" your answer becomes the new intention.
WWT? Renew my membership at the health club; work with a personal trainer.
WWT? Stop at the club and sign up to meet with a trainer.
WWT? Plan an exercise session with the trainer into my schedule for sometime this week.
WWT? Pull out my schedule book and write the session into a day that works.
WWT? Do it now!
This is a good suggestion for any area of life not just weight control.
My knee continues to improve but I haven't been to Curves at all this week. Hopefully I can get back next week.
I mentioned I had my picture taken with Santa on Monday. Well here you go.
Santa with a very good JC.
Are you buying that? HA! I crack myself up.
I'm wearing my new leather (the real stuff) that I purchased two years ago. When I got it out to wear it last year it was so tight that I couldn't pull it together. Now I can zip it with room to spare. WooHoo!!Thursday, December 11, 2008
INTENTIONS
Today is day 95 of the 100 Days Challenge.
Linda poses the question, "Do you set goals but never follow through with achieving them? It's always easy to say, "I really want to lose 20 pounds" or "I've got to start exercising every day." But often these wonderful statements never turn into action. To become more effective with making these things happen, define your goals as intentions and clarify what you want to do.
Start with making your intentions measurable so you can tell if you've achieved them or not. For example, if you say, "Today I'm going to take a 20-minute walk," by this evening you should be able to report whether you walked or not.
Intention starts the action. To set an intention, first create a specific statement that tell what you want to do. Follow it with a plan that states exactly how you'll follow through with accomplishing this intention. (This reminds me of the strategic plans I do at work. I've never thought about applying that method to my personal goals. HUM!!!)
When intentions don't happen. If you keep saying you want to accomplish something but you never do, look for the holes in your system. Evaluate whether you've placed any barriers in your way or if you're making it difficult to take action. Maybe you plan to get up an hour earlier to exercise, but you keep going to bed at the same late hour as always.
Think carefully about your intention. How important is this goal right now? Are you sure it's something that you really want to do? Do you need more time, money, or other resources to make it happen? If your intention just doesn't seem to be happening, maybe you need to simplify your plan or alter it to make it more realistic.
For example, if your intention is to exercise regularly doing a 30-minute run might seem like a wonderful goal. But if you haven't been exercising at all, you'll probably have more success if you set an intention to walk for 20 minutes or jog a distance of three blocks. (I had to start with 10 minutes in the mall but it didn't take long to work up to 30 non stop minutes.)
I must admit right now with Christmas in two weeks, I'm not interested in setting intentions but this article has brought to mind that I must give thought to how to manage the next few weeks without a gain. So even though I'm not feeling it, I'm setting the intention of journalizing everything I eat on a daily basis. It is specific (what I going to do), it says how I'm going to do it (write it down in black and white) and it is measurable (I will see at the end of the day if I earn a green, yellow or red dot). That is my intention, what is yours?
By the way, my knee is better and I had a nice quite day at work. WONDERFUL! Hope your day was wonderful.
Linda poses the question, "Do you set goals but never follow through with achieving them? It's always easy to say, "I really want to lose 20 pounds" or "I've got to start exercising every day." But often these wonderful statements never turn into action. To become more effective with making these things happen, define your goals as intentions and clarify what you want to do.
Start with making your intentions measurable so you can tell if you've achieved them or not. For example, if you say, "Today I'm going to take a 20-minute walk," by this evening you should be able to report whether you walked or not.
Intention starts the action. To set an intention, first create a specific statement that tell what you want to do. Follow it with a plan that states exactly how you'll follow through with accomplishing this intention. (This reminds me of the strategic plans I do at work. I've never thought about applying that method to my personal goals. HUM!!!)
When intentions don't happen. If you keep saying you want to accomplish something but you never do, look for the holes in your system. Evaluate whether you've placed any barriers in your way or if you're making it difficult to take action. Maybe you plan to get up an hour earlier to exercise, but you keep going to bed at the same late hour as always.
Think carefully about your intention. How important is this goal right now? Are you sure it's something that you really want to do? Do you need more time, money, or other resources to make it happen? If your intention just doesn't seem to be happening, maybe you need to simplify your plan or alter it to make it more realistic.
For example, if your intention is to exercise regularly doing a 30-minute run might seem like a wonderful goal. But if you haven't been exercising at all, you'll probably have more success if you set an intention to walk for 20 minutes or jog a distance of three blocks. (I had to start with 10 minutes in the mall but it didn't take long to work up to 30 non stop minutes.)
I must admit right now with Christmas in two weeks, I'm not interested in setting intentions but this article has brought to mind that I must give thought to how to manage the next few weeks without a gain. So even though I'm not feeling it, I'm setting the intention of journalizing everything I eat on a daily basis. It is specific (what I going to do), it says how I'm going to do it (write it down in black and white) and it is measurable (I will see at the end of the day if I earn a green, yellow or red dot). That is my intention, what is yours?
By the way, my knee is better and I had a nice quite day at work. WONDERFUL! Hope your day was wonderful.
Wednesday, December 10, 2008
LIFE GOES ON
First of all, one of my blog buddies has gone home, after a battle with cancer, Jen introduced me to Mark and his wife Rebecca several months ago. His motto was "Cancer is killing me but I'll never give up." Please hold Rebecca and their family in your prayers through the holidays. For all of you who have lost a love one, you know how hard those first holidays are without them.
O.K. my knee is some better now my car wants some special attention. Like a new battery, new front brakes, and a new power steering belt. Oh the joy of unexpected expenses at Christmas. However, I have a story to tell. Remember me mentioning the death of my cleaning lady. Well, while waiting for my brakes to be done this morning a lady came in to the waiting area that I recognized. We made small talk about how unexpected expenses crop up. I told her about Charlotte. She said, "Well if your looking for a replacement, I clean houses". How about that. She and her husband pastor a small church in town. God is just so good to me. I am blessed and highly favored.
Today is day 94 of the 100 Days Challenge. Linda says there are three columns of weight loss.
Linda Spangle writes: Every day, from the time you get up in the morning until you go to bed at night, you live out your day in one of three behavior columns - weight loss, maintain, or gain. With these categories, there's no gray or in-between. At the end of the day, you'll know exactly which one matched your life.
These three need no explanation
She continues: You can't stay on a diet plan only half of the time and expect to see results. To truly achieve long-term success, You have to live at least 90 percent of your days in either the weight-loss or the maintain column. This translates to nine out of ten days or, if you prefer, think of it as nine out of ten meals.
If you consistently spend more than 10% of the time in the gain column, you probably won't experience very much success with managing your weight. That means if you follow you diet plan during the week but eat whatever you want on the weekends, there's a good chance you'll end up gaining weight.
So pick your spot. Decide where you want to be, and then follow through with living in that column. Don't kid yourself and say that you're "trying" to lose weight. If you really want to accomplish your goal, stay in the column it requires.
Speaking of the unexpected, which we weren't but we are now. I just got a call from one of my staff telling me she will not be in tomorrow because she totalled her car on the way home from work. Praise God she and her 5 year old were not hurt and a friend just happened to be at the intersection right afterwards who stopped and cared for her little one while the police did their thing. She was on the way to pick up her one year old. It was raining and someone (not from this country) hit their brakes at a green light for no reason causing her to go down hard on her brakes and she went into a spin and hit him. I'm so very thankful there were not injuries.
Switching subjects again. Linda suggests not in this article but in the book "Life is Hard Food is Easy" to get some green, red and yellow dot stickers for your calendar. Put a green dot on the calendar for a weight-loss column day, a yellow dot for a maintain column day and a red dot for a weight gain day. This way you can quickly look at the calendar to see if your applying the 90% rule. Do you think this would work for you? I think I'll look for green, yellow & red dots this weekend.
O.K. my knee is some better now my car wants some special attention. Like a new battery, new front brakes, and a new power steering belt. Oh the joy of unexpected expenses at Christmas. However, I have a story to tell. Remember me mentioning the death of my cleaning lady. Well, while waiting for my brakes to be done this morning a lady came in to the waiting area that I recognized. We made small talk about how unexpected expenses crop up. I told her about Charlotte. She said, "Well if your looking for a replacement, I clean houses". How about that. She and her husband pastor a small church in town. God is just so good to me. I am blessed and highly favored.
Today is day 94 of the 100 Days Challenge. Linda says there are three columns of weight loss.
Linda Spangle writes: Every day, from the time you get up in the morning until you go to bed at night, you live out your day in one of three behavior columns - weight loss, maintain, or gain. With these categories, there's no gray or in-between. At the end of the day, you'll know exactly which one matched your life.
These three need no explanation
She continues: You can't stay on a diet plan only half of the time and expect to see results. To truly achieve long-term success, You have to live at least 90 percent of your days in either the weight-loss or the maintain column. This translates to nine out of ten days or, if you prefer, think of it as nine out of ten meals.
If you consistently spend more than 10% of the time in the gain column, you probably won't experience very much success with managing your weight. That means if you follow you diet plan during the week but eat whatever you want on the weekends, there's a good chance you'll end up gaining weight.
So pick your spot. Decide where you want to be, and then follow through with living in that column. Don't kid yourself and say that you're "trying" to lose weight. If you really want to accomplish your goal, stay in the column it requires.
Speaking of the unexpected, which we weren't but we are now. I just got a call from one of my staff telling me she will not be in tomorrow because she totalled her car on the way home from work. Praise God she and her 5 year old were not hurt and a friend just happened to be at the intersection right afterwards who stopped and cared for her little one while the police did their thing. She was on the way to pick up her one year old. It was raining and someone (not from this country) hit their brakes at a green light for no reason causing her to go down hard on her brakes and she went into a spin and hit him. I'm so very thankful there were not injuries.
Switching subjects again. Linda suggests not in this article but in the book "Life is Hard Food is Easy" to get some green, red and yellow dot stickers for your calendar. Put a green dot on the calendar for a weight-loss column day, a yellow dot for a maintain column day and a red dot for a weight gain day. This way you can quickly look at the calendar to see if your applying the 90% rule. Do you think this would work for you? I think I'll look for green, yellow & red dots this weekend.
Monday, December 8, 2008
MONDAY ALL DAY
First of all, today is day 93 of the 100 Days Challenge. Today Linda suggest that we come up with a 20 year plan and actually I think this is an excellent idea.
Linda writes: Just as you brush your teeth or take a shower every day, you can also create a regular routine for managing your weight. Start with planning out your daily actions for the coming week, including how you'll eat, exercise, and take care of your emotional needs. Then turn this plan into a long-term blueprint that you can follow every day of your life.
My 20-year plan. To put this concept into a different perspective, think ahead to the next 20 years. What types of things can you see yourself doing consistently for 20 years of longer? With the following exercise, first determine your answers for each section, and then combine them into a lasting plan for daily life. In a notebook or journal, write the title "My 20-year Plan," and then create a blueprint for how you'll live for the next 20 years. (Assuming you got 20 more years.)
Section 1: Seven things I can do forever or at least the next 20 years.
Make a list of seven items that you'll keep in your eating plan for the next 20 years. Include ways you'll manage your food intake, make healthier choices, and handle life challenges around eating. Rather than listing specific numbers of calories or points, you might want to use general guidelines, such as that you'll eat low-fat foods, monitor portions, and listen to your levels of hunger and fullness.
Section 2: Three favorite foods and a plan for managing them.
Choose three of your favorite foods (honey bbq boneless chicken wings (walmart), cheesecake, tiramisu) Then using the concept of smaller amounts, less often, decide how you'll plan these foods into your program, not out of it. (I'm liking this idea more and more.)
Section 3: My exercise plan and how I'll make it work.
Decide on the amount of exercise you plan to do regularly. If you like, add a few goals that will help you become stronger or more physically fit. Then define your specific exercise plan as well as how you'll stick with it. (This will be more difficult.)
Section 4: Barriers and life issues - a plan for handling them.
Identify any potential barriers such as stress or emotional eating that might keep you from being able to maintain your success. List strategies for how you'll handle these problems so they won't sabotage your efforts.
Section 5: Immediate crisis plan if I begin gaining weight.
Come up with an action plan you can use immediately if you begin gaining weight. Determine your "red flags," such as hitting a certain weight on the scale or not fitting into your favorite pair of jeans. Any time these red flags show up, set your crisis plan into motion.
Like it or not I've got to manage my eating for the rest of my day which I'm planning on having a lot of them so instead of kicking and screaming about it I'll make a plan. Such as I know I'm not going to exercise every day so every other day will be fine. I say that because, my knee is still bothering me so I don't know what to do about going to Curves. At least half of the machine are hard on the knees. However, there are some that are not so instead of staying away from Curves for the next few weeks, I'm going to go and do what I can.
Now for the title of this post. Monday is not my favorite day of the week and today has been no exception. Went to the doctor this morning, did not eat breakfast first. When I got there I was greeted by the office staff and one of the doctors with his wife and little boy and Santa. YEP, they have a patient that looks very much like the jolly ole St. Nick. I got my picture made with him. Needless to say by the time I saw the doctor and went for therapy, I was a little hungry but not a big thing. There is a spot on my knee that is very tender, I don't even like pants touching it. Well the therapist found it. The pain was so intense, that my eyes teared up and I became sick to my stomach and dizzy all at the same time. I came home after the doctor visit instead of going to work. I ate (healthy btw) and after awhile I started feeling better. By this time the day was half over so I took the rest of the day.
Around 1 pm, a friend called telling me another friend's daughter (early 20's) had been taken to a big city hospital (about 60 miles away) and we needed to pray for her. She is very sick, her name is Sarah for all you prayers out there. She was one of the first toddler's in the state of Alabama to be diagnosed with Juvenile Diabetes. She has had many medical issues in her short life. Now she has pneumonia, pleurisy and they have found a spot on one of her lungs. We prayed over the phone.
Instead of staying off my knee which I was lectured about today. I used the afternoon to finish decorating the outside of my house. I was right proud of myself for that. I'll stay off the knee tomorrow, at work. Yep, sounds like a great idea.
Around 5 pm another friend called and asked if I got the local newspaper. I told her no and asked what was going on. She told me the lady (Charlotte) that cleans my house died Friday and her funeral was today.
YEP, IT HAS BEEN A MONDAY ALL DAY LONG.
No, I didn't go WI so the side bar stays the same. Did I mention I went to a Christmas party at church last night and I ate Mexican again. Well, gotta go now and think about my 20 year plan. Do you have a 20 year plan?
Linda writes: Just as you brush your teeth or take a shower every day, you can also create a regular routine for managing your weight. Start with planning out your daily actions for the coming week, including how you'll eat, exercise, and take care of your emotional needs. Then turn this plan into a long-term blueprint that you can follow every day of your life.
My 20-year plan. To put this concept into a different perspective, think ahead to the next 20 years. What types of things can you see yourself doing consistently for 20 years of longer? With the following exercise, first determine your answers for each section, and then combine them into a lasting plan for daily life. In a notebook or journal, write the title "My 20-year Plan," and then create a blueprint for how you'll live for the next 20 years. (Assuming you got 20 more years.)
Section 1: Seven things I can do forever or at least the next 20 years.
Make a list of seven items that you'll keep in your eating plan for the next 20 years. Include ways you'll manage your food intake, make healthier choices, and handle life challenges around eating. Rather than listing specific numbers of calories or points, you might want to use general guidelines, such as that you'll eat low-fat foods, monitor portions, and listen to your levels of hunger and fullness.
Section 2: Three favorite foods and a plan for managing them.
Choose three of your favorite foods (honey bbq boneless chicken wings (walmart), cheesecake, tiramisu) Then using the concept of smaller amounts, less often, decide how you'll plan these foods into your program, not out of it. (I'm liking this idea more and more.)
Section 3: My exercise plan and how I'll make it work.
Decide on the amount of exercise you plan to do regularly. If you like, add a few goals that will help you become stronger or more physically fit. Then define your specific exercise plan as well as how you'll stick with it. (This will be more difficult.)
Section 4: Barriers and life issues - a plan for handling them.
Identify any potential barriers such as stress or emotional eating that might keep you from being able to maintain your success. List strategies for how you'll handle these problems so they won't sabotage your efforts.
Section 5: Immediate crisis plan if I begin gaining weight.
Come up with an action plan you can use immediately if you begin gaining weight. Determine your "red flags," such as hitting a certain weight on the scale or not fitting into your favorite pair of jeans. Any time these red flags show up, set your crisis plan into motion.
Like it or not I've got to manage my eating for the rest of my day which I'm planning on having a lot of them so instead of kicking and screaming about it I'll make a plan. Such as I know I'm not going to exercise every day so every other day will be fine. I say that because, my knee is still bothering me so I don't know what to do about going to Curves. At least half of the machine are hard on the knees. However, there are some that are not so instead of staying away from Curves for the next few weeks, I'm going to go and do what I can.
Now for the title of this post. Monday is not my favorite day of the week and today has been no exception. Went to the doctor this morning, did not eat breakfast first. When I got there I was greeted by the office staff and one of the doctors with his wife and little boy and Santa. YEP, they have a patient that looks very much like the jolly ole St. Nick. I got my picture made with him. Needless to say by the time I saw the doctor and went for therapy, I was a little hungry but not a big thing. There is a spot on my knee that is very tender, I don't even like pants touching it. Well the therapist found it. The pain was so intense, that my eyes teared up and I became sick to my stomach and dizzy all at the same time. I came home after the doctor visit instead of going to work. I ate (healthy btw) and after awhile I started feeling better. By this time the day was half over so I took the rest of the day.
Around 1 pm, a friend called telling me another friend's daughter (early 20's) had been taken to a big city hospital (about 60 miles away) and we needed to pray for her. She is very sick, her name is Sarah for all you prayers out there. She was one of the first toddler's in the state of Alabama to be diagnosed with Juvenile Diabetes. She has had many medical issues in her short life. Now she has pneumonia, pleurisy and they have found a spot on one of her lungs. We prayed over the phone.
Instead of staying off my knee which I was lectured about today. I used the afternoon to finish decorating the outside of my house. I was right proud of myself for that. I'll stay off the knee tomorrow, at work. Yep, sounds like a great idea.
Around 5 pm another friend called and asked if I got the local newspaper. I told her no and asked what was going on. She told me the lady (Charlotte) that cleans my house died Friday and her funeral was today.
YEP, IT HAS BEEN A MONDAY ALL DAY LONG.
No, I didn't go WI so the side bar stays the same. Did I mention I went to a Christmas party at church last night and I ate Mexican again. Well, gotta go now and think about my 20 year plan. Do you have a 20 year plan?
Friday, December 5, 2008
THE SOLUTION
Here we are on day 92 of the 100 Days Challenge.
Linda Spangle writes: (my comments in par)
Let's suppose that even though you're not happy about it, (and I'm not), you've decided to accept that obesity is a condition and that you're stuck with it long-term (I've had it over 50 yrs). Now it is time to add one more piece - you have to be willing to accept the solution (there is a solution?). That means you not only have to live in a way that matches your goals at the moment, you also have to accept that you'll be doing this for the rest of your life. (UGH!)
What's your plan?
It seems so unfair. Why is it that some people can eat all they want and never gain an ounce? Who knows? There's simply no easy answer to that question. What counts is that you are choosing to manage your weight long-term, regardless of how others around you are living.
...You have to accept the solution for managing your weight forever. And for some people, this is even harder than accepting the condition. (REALLY! I think I have caught on.)
Look at it this way - A decision about what to weight is a decision about how to live.
In other words, if you're committed to staying at your goal weight, you have to adopt the way of life that goes with it. To manage your weight long-term, you'll always have to apply certain guidelines and boundaries to your food intake. That means you no longer have the option of supersizing your meals or eating everything you want. (not what I want to read, not at all)
It also means that you'll need to develop a realistic exercise program that works for all of the seasons. And when holidays roll around, you'll have to come up with a clear strategy to help you get through the mounds of mashed potatoes, candy, and pumpkin pie. (dang it)
Even with making a clear decision about "how to live," you'll probably have days or even weeks when you'll let up on your efforts. (now thats a true statement) But to be successful over the long run, you'll have to commit to always accepting the solution.
Think about your solutions for the condition of obesity. Are you willing to accept the changes you'll have to make in order to manage this for life?
Well, blog buddies, that is a lot to think about isn't it. It is for me.
I hurt my left knee again Tuesday night at Curves of all places. I went to the doctor Wednesday and again today. I was told to stay off the knee as much as possible this weekend and come back Monday morning. Now what has been my response to this hindrance in my routine. I had lunch with a friend Thursday, Mexican!! Even though it was a lunch portion, I should not have eaten all of it or any chips but I did, as she talked, I ate. Like a crazy person!!! I was up 5 lbs over night from all the salt in the meal. I hope that is what it is. So much for managing my condition! My knee is better today but still swollen and hot to touch. I left the doctor's office around 10:30 a.m. and just could not bring myself to go to work. He didn't say don't go to work; he just said say off the knee as much as possible. All I have wanted to do today is eat and I have. Not awful stuff but still more than I should. Sorry, I'm sounding all whiny and pity partyish (is that a word) I'm really not, I'm just tired and achy. I don't know about you but I'm not a good patient, after a couple of days of pain, I get grumpy. I'll be back to my,"yes, I can because I'm worth it self" tomorrow.
We're just 8 days away from being finished with this book but I feel like the journey to true wellness is just beginning. Do you ever feel that way?
Linda Spangle writes: (my comments in par)
Let's suppose that even though you're not happy about it, (and I'm not), you've decided to accept that obesity is a condition and that you're stuck with it long-term (I've had it over 50 yrs). Now it is time to add one more piece - you have to be willing to accept the solution (there is a solution?). That means you not only have to live in a way that matches your goals at the moment, you also have to accept that you'll be doing this for the rest of your life. (UGH!)
What's your plan?
It seems so unfair. Why is it that some people can eat all they want and never gain an ounce? Who knows? There's simply no easy answer to that question. What counts is that you are choosing to manage your weight long-term, regardless of how others around you are living.
...You have to accept the solution for managing your weight forever. And for some people, this is even harder than accepting the condition. (REALLY! I think I have caught on.)
Look at it this way - A decision about what to weight is a decision about how to live.
In other words, if you're committed to staying at your goal weight, you have to adopt the way of life that goes with it. To manage your weight long-term, you'll always have to apply certain guidelines and boundaries to your food intake. That means you no longer have the option of supersizing your meals or eating everything you want. (not what I want to read, not at all)
It also means that you'll need to develop a realistic exercise program that works for all of the seasons. And when holidays roll around, you'll have to come up with a clear strategy to help you get through the mounds of mashed potatoes, candy, and pumpkin pie. (dang it)
Even with making a clear decision about "how to live," you'll probably have days or even weeks when you'll let up on your efforts. (now thats a true statement) But to be successful over the long run, you'll have to commit to always accepting the solution.
Think about your solutions for the condition of obesity. Are you willing to accept the changes you'll have to make in order to manage this for life?
Well, blog buddies, that is a lot to think about isn't it. It is for me.
I hurt my left knee again Tuesday night at Curves of all places. I went to the doctor Wednesday and again today. I was told to stay off the knee as much as possible this weekend and come back Monday morning. Now what has been my response to this hindrance in my routine. I had lunch with a friend Thursday, Mexican!! Even though it was a lunch portion, I should not have eaten all of it or any chips but I did, as she talked, I ate. Like a crazy person!!! I was up 5 lbs over night from all the salt in the meal. I hope that is what it is. So much for managing my condition! My knee is better today but still swollen and hot to touch. I left the doctor's office around 10:30 a.m. and just could not bring myself to go to work. He didn't say don't go to work; he just said say off the knee as much as possible. All I have wanted to do today is eat and I have. Not awful stuff but still more than I should. Sorry, I'm sounding all whiny and pity partyish (is that a word) I'm really not, I'm just tired and achy. I don't know about you but I'm not a good patient, after a couple of days of pain, I get grumpy. I'll be back to my,"yes, I can because I'm worth it self" tomorrow.
We're just 8 days away from being finished with this book but I feel like the journey to true wellness is just beginning. Do you ever feel that way?
Thursday, December 4, 2008
MANAGING YOUR CONDITION
Today is day 91 of the 100 Days Challenge and this is probably my favorite article but it is very thought provoking. By the way, I look great today and I acted as if I did.
Linda Spangle writes:
Obesity is a condition.
If you're like most dieters, you can't wait for your program to be done. You keep hoping that one of these days you'll reach your goal weight and not have to think about it again. Unfortunately, this probably won't ever happen. Regardless of all the magazine promises and "after" photos, there is no such thing as permanent weight loss.
In reality, obesity is a condition just like diabetes. When people become diabetic, they have to learn how to get their condition under control, and then they have to live every day of their lives in a way that keeps it managed.
A diabetic can't leave town and proclaim, "Hooray! I'm now on vacation. I don't want to think about a thing, so I'll just leave my insulin at home!" For most diabetics, this would be a total disaster! Even after managing it for years, diabetics have to monitor their condition daily, including during vacations. (OUCH)
Manage your condition.
Similar to the challenges of a diabetic, you can't ignore the condition of obesity. Once you have it, you're stuck. You are never completely free of this condition, and since it can't be cured, there's no being "done" with it.
Whether you've struggled with losing 10 pounds or more than 100 pounds, this condition stays with you forever. Even after you've reached your weight-loss goal, you are never finished. And no matter how consistent you are with your eating and your exercise efforts, for the rest of your life, you'll remain vulnerable to gaining your weight back.
Accept the condition.
Don't let this scare you - it's completely possible to maintain your weight successfully for the long run. But in order to do this, you have to take care of your condition every day, in spite of vacations, holidays, job changes, and other life challenges.
If this concept feels uncomfortable, start by thinking in terms of accepting that you have a condition. You may have to work through some anger or frustration to reach this point. It's not easy to give up the myth of being "done" with managing your weight. But until you decide to accept this and live in a way that shows it, you risk gaining your weight back time and time again.
Think about what it might take to manage your condition in future years. Since you can't leave it home during social events when you're "out." As you continue to build these skills into your daily life, you'll have discovered one of the greatest secrets to long-term success.
I suppose the reason this hit me so is because my friend I went to Branson with is a diabetic and she couldn't leave it behind. She spoke about what her level was in the morning and had to check her sugar level during the day. I never think about anything like that. However, if I/we wind up with an obesity related illness you can bet we will be managing it or it will manage to put us 6 feet under. It has just been in the last few years that I have heard of obesity being called a disease. I remember very well the first time I saw the word "morbidly obese" written on my medical chart. You would have thought I would have taken action then but I didn't. I'm thankful I've been given this time to take action. How about you?
Linda Spangle writes:
Obesity is a condition.
If you're like most dieters, you can't wait for your program to be done. You keep hoping that one of these days you'll reach your goal weight and not have to think about it again. Unfortunately, this probably won't ever happen. Regardless of all the magazine promises and "after" photos, there is no such thing as permanent weight loss.
In reality, obesity is a condition just like diabetes. When people become diabetic, they have to learn how to get their condition under control, and then they have to live every day of their lives in a way that keeps it managed.
A diabetic can't leave town and proclaim, "Hooray! I'm now on vacation. I don't want to think about a thing, so I'll just leave my insulin at home!" For most diabetics, this would be a total disaster! Even after managing it for years, diabetics have to monitor their condition daily, including during vacations. (OUCH)
Manage your condition.
Similar to the challenges of a diabetic, you can't ignore the condition of obesity. Once you have it, you're stuck. You are never completely free of this condition, and since it can't be cured, there's no being "done" with it.
Whether you've struggled with losing 10 pounds or more than 100 pounds, this condition stays with you forever. Even after you've reached your weight-loss goal, you are never finished. And no matter how consistent you are with your eating and your exercise efforts, for the rest of your life, you'll remain vulnerable to gaining your weight back.
Accept the condition.
Don't let this scare you - it's completely possible to maintain your weight successfully for the long run. But in order to do this, you have to take care of your condition every day, in spite of vacations, holidays, job changes, and other life challenges.
If this concept feels uncomfortable, start by thinking in terms of accepting that you have a condition. You may have to work through some anger or frustration to reach this point. It's not easy to give up the myth of being "done" with managing your weight. But until you decide to accept this and live in a way that shows it, you risk gaining your weight back time and time again.
Think about what it might take to manage your condition in future years. Since you can't leave it home during social events when you're "out." As you continue to build these skills into your daily life, you'll have discovered one of the greatest secrets to long-term success.
I suppose the reason this hit me so is because my friend I went to Branson with is a diabetic and she couldn't leave it behind. She spoke about what her level was in the morning and had to check her sugar level during the day. I never think about anything like that. However, if I/we wind up with an obesity related illness you can bet we will be managing it or it will manage to put us 6 feet under. It has just been in the last few years that I have heard of obesity being called a disease. I remember very well the first time I saw the word "morbidly obese" written on my medical chart. You would have thought I would have taken action then but I didn't. I'm thankful I've been given this time to take action. How about you?
Wednesday, December 3, 2008
LIVE "AS IF"
Today is day 90 of the 100 Days Challenge.
Linda Spangle writes: Researchers have long known that if we pretend a little, eventually we can build a whole new pattern of behavior. In other words, by acting as if you have a particular skill or feeling, you can get past your fear and make that goal become real. For example, novice public speakers are trained to act as if they feel totally confident and they have no stage fright whatsoever. After pretending this a few times, most speakers find it becomes true.
Act as if it's real.
In a study conducted many years ago, two groups of people who were depressed began taking regular walks as part of an experiment. The people in one group were simply told to walk for 20 minutes each day. The other participants were told the same thing, but with one added instruction. Regardless of how they felt, they were told to hold their heads high and walk with a spirited step as if they felt great. When the study was evaluated, the researchers found that nearly all of the participants from the "as if" group reported a significant improvement in their levels of depression and hopelessness. By acting as if they felt better, they did!
In the same way, you don't have to wait until some day when you've lost weight or found a new job to live at your best. When you get dressed each morning, look in the mirror and say, "I look great!" Then walk and talk as if you do.
Match your image.
Think about how you would speak to others, do your work projects, and raise your children if you truly felt great about yourself. Then go through your days living as if you really do feel that way. This approach doesn't mean you should put your head in the sand and ignore the realities of your life. It simply helps you develop a fresh attitude about what's already there. It also gives you hope that things can improve.
Here is a way to use this concept with your weight-loss efforts. Live as if you are totally able to manage your weight. After a month or so of acting as if you feel completely confident about following your diet and exercise plans, you'll be amazed at how well you'll begin to match this image.
Pick one item from the "at my best" list you wrote yesterday.
All day long act as if that one thing were true. For example, if you say that at your best you are funny and you laugh a lot, cultivate these traits by acting that way even if you don't feel like it.
At the end of the day, notice how your outlook has changed. In your journal, write a few notes that describe how this approach worked for you.
I had to share this article so you can get whatever you can from it. Again she is encouraging us to change our self-talk thus changing our self-image by changing our actions. FAKE IT UNTIL YOU MAKE IT, remember that phrase from way back.
You know, I don't think I have ever looked in the mirror and said to myself, "I look great." I think I'll do that in the morning. What do you say to yourself when you look in the mirror?
Linda Spangle writes: Researchers have long known that if we pretend a little, eventually we can build a whole new pattern of behavior. In other words, by acting as if you have a particular skill or feeling, you can get past your fear and make that goal become real. For example, novice public speakers are trained to act as if they feel totally confident and they have no stage fright whatsoever. After pretending this a few times, most speakers find it becomes true.
Act as if it's real.
In a study conducted many years ago, two groups of people who were depressed began taking regular walks as part of an experiment. The people in one group were simply told to walk for 20 minutes each day. The other participants were told the same thing, but with one added instruction. Regardless of how they felt, they were told to hold their heads high and walk with a spirited step as if they felt great. When the study was evaluated, the researchers found that nearly all of the participants from the "as if" group reported a significant improvement in their levels of depression and hopelessness. By acting as if they felt better, they did!
In the same way, you don't have to wait until some day when you've lost weight or found a new job to live at your best. When you get dressed each morning, look in the mirror and say, "I look great!" Then walk and talk as if you do.
Match your image.
Think about how you would speak to others, do your work projects, and raise your children if you truly felt great about yourself. Then go through your days living as if you really do feel that way. This approach doesn't mean you should put your head in the sand and ignore the realities of your life. It simply helps you develop a fresh attitude about what's already there. It also gives you hope that things can improve.
Here is a way to use this concept with your weight-loss efforts. Live as if you are totally able to manage your weight. After a month or so of acting as if you feel completely confident about following your diet and exercise plans, you'll be amazed at how well you'll begin to match this image.
Pick one item from the "at my best" list you wrote yesterday.
All day long act as if that one thing were true. For example, if you say that at your best you are funny and you laugh a lot, cultivate these traits by acting that way even if you don't feel like it.
At the end of the day, notice how your outlook has changed. In your journal, write a few notes that describe how this approach worked for you.
I had to share this article so you can get whatever you can from it. Again she is encouraging us to change our self-talk thus changing our self-image by changing our actions. FAKE IT UNTIL YOU MAKE IT, remember that phrase from way back.
You know, I don't think I have ever looked in the mirror and said to myself, "I look great." I think I'll do that in the morning. What do you say to yourself when you look in the mirror?
Tuesday, December 2, 2008
AT MY BEST
Today is day 89 or the 100 Days Challenge.
Linda Spangle write,
How do you act when you're living and performing at your best? When life is going great, what kinds of things are in place for you? What give you energy or make you happy?
Make a list of these things. Title it "At my best, this is what I'm like:" Use every descriptive word and phrase you can think of that portrays how you act, look, feel, or live when you are at your very best.
Read your list out loud and notice the energy and enthusiasm it generates.
Save your list and read it often, especially at times when your self-esteem droops. Remind yourself that all of these phrase are true, regardless of whether or not you feel that way.
This article goes right back to positive self-talk. Very powerful thing self-talk.
Notice the side bar. WI last night was a good one.
Linda Spangle write,
How do you act when you're living and performing at your best? When life is going great, what kinds of things are in place for you? What give you energy or make you happy?
Make a list of these things. Title it "At my best, this is what I'm like:" Use every descriptive word and phrase you can think of that portrays how you act, look, feel, or live when you are at your very best.
Read your list out loud and notice the energy and enthusiasm it generates.
Save your list and read it often, especially at times when your self-esteem droops. Remind yourself that all of these phrase are true, regardless of whether or not you feel that way.
This article goes right back to positive self-talk. Very powerful thing self-talk.
Notice the side bar. WI last night was a good one.
Monday, December 1, 2008
I DO CARE!
Today is day 88 of the 100 Days Challenge based on Linda Spangle's book, 100 Days of Weight Loss.
Linda writes,
If you're like most people, you get tired of staying on your diet, pushing yourself to exercise, and avoiding all the fun times around food. Sometimes you may get so discouraged that you decide you just don't care anymore. When you get worn down, it's tempting to let up on your dieting efforts or even to give up entirely.
Don't stop caring! In our lives, we tend to want whatever's easy. And eating is definitely easy. But to stop your pattern of reaching for food as a quick fix, you have to stick with your diet even during times when you don't feel like it. On a bad day when you're tempted to "not care," remind yourself that you are worth it and you deserve to improve your life and your health.
Figure out what's bothering you. In most cases when you don't feel like sticking with your diet plan. It's not that you don't care. It's more likely a sign that something else requires your attention. Maybe other things in life are demanding your energy or your focus.
When you're tempted to stop caring, dig past your excuses to see what might be getting to you. Rather than just giving up and deciding you don't care about your goals, take care of the real issues that are getting in your way.
I CARE BECAUSE I AM WORTH IT! So are you.
Have a great day.
Linda writes,
If you're like most people, you get tired of staying on your diet, pushing yourself to exercise, and avoiding all the fun times around food. Sometimes you may get so discouraged that you decide you just don't care anymore. When you get worn down, it's tempting to let up on your dieting efforts or even to give up entirely.
Don't stop caring! In our lives, we tend to want whatever's easy. And eating is definitely easy. But to stop your pattern of reaching for food as a quick fix, you have to stick with your diet even during times when you don't feel like it. On a bad day when you're tempted to "not care," remind yourself that you are worth it and you deserve to improve your life and your health.
Figure out what's bothering you. In most cases when you don't feel like sticking with your diet plan. It's not that you don't care. It's more likely a sign that something else requires your attention. Maybe other things in life are demanding your energy or your focus.
When you're tempted to stop caring, dig past your excuses to see what might be getting to you. Rather than just giving up and deciding you don't care about your goals, take care of the real issues that are getting in your way.
I CARE BECAUSE I AM WORTH IT! So are you.
Have a great day.
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