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ZIPPADEE's Photo ZIPPADEE SparkPoints: (3,840)
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11/10/15 6:36 A

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Protect Your Program
"Instead of depending on others to help you be successful with your diet, make a commitment that you will protect your program AT ALL COSTS"

There ya have it. Sounds simple enough. Doing it is not always that simple. It is going to take a while to change 50 years of bad habits!! Trying to keep in mind that everyday I stick with this I am strengthening my "not giving in" muscles a little bit more and getting stonger and stronger as I go! I am 10 days in (I am behind on my 100 days) and am already struggling. That's OK because there has to be a struggle before improvement can happen! I refuse to wreck the car....because I am commited to JUST DO IT!

The book says to "watch for chances to respond to food invitations by using the line, "not just yet; I'm going to wait a little while"....I don't think that is something that I will use or would work for me. For one thing...it's not truthful. I don't plan on having anything. And then when someone comes at me again I have to find the strength to decline again. ugh. I think a simple "No thank you" will work better for me!

Identify at least 3 high-risk times or events and write down how you'll protect your program during each of these times
1. When a student brings me a treat at school or on student birthday days....sigh...tough one because the student is generally so eagar for me to eat this treat. I will wrap it up and slip it into my bag and get it out of sight and mind right away. Dont leave it sitting on my desk. I will tell the student that I am taking it home to eat later. At home I can give it to my kids or save for the weekend (my program allows for treats on weekends "sometimes")

2. Right after work....for some reason this is the time I really want to snack! Until the kids get home I will stay busy with housework or go outside and play with the dog in the yard.

3. Taste testing or snacking while cooking. I am generally fairly hungry by the time I am cooking dinner and this is always tempting. I will keep gum in my mouth so that if I wanted a bite of something I would have to take my gum out of my mouth! ;)

Healthy Living is my Commitment!

Root Canal on the agenda for today. Will be very happy when this is behind me!

~~~I Believe I can Fly~~~

JUST DO IT!


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AMYBELLES's Photo AMYBELLES Posts: 14,822
11/7/15 9:06 P

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I'm back, a day late, but there was a lot for me to think about on this one, and this afternoon I took some time and read most of the posts on this thread. There were some great insights! Lib and Huyana you both did a wonderful job with yours!

Here are my thoughts on protecting my program at the present time. I know things change at different stages of your life. I have done this lesson at least twice before and when I look back on my responses back then I see that my life has changed, so I have to handle things in new ways.

Now that I am retired and have a lot of free time, things are both better AND more challenging than they were when I worked-definitely quite different. I was an elementary teacher and very busy all day, so food wasn't calling my name, unless there were birthday celebrations in the classroom or faculty lunchroom. My main challenging times were when I came home from work and turned to emotional eating to relieve stress, and of course weekends. Now I live in a retirement community in Florida with a lot less stress, but where every day is Saturday! I do have much more time to exercise and do lots of activities that keep me busy and away from food. But on the other hand, there are more opportunities to snack with more social get togethers. At these gatherings, I really have to watch myself that I don't snack mindlessly. I bring along my Tervis cup of water with a little Crystal Lite lemonade and continually drink to keep my mind off of eating the snacks.

At home my dh can be a food pusher at times. He has to lose weight, too, because he found out he is type 2 diabetic in the spring. We both have lost weight together since then, but recently he has been faltering, and I have to be strong on my own. He is a great cook, and while we are eating much healthier meals than we used to, he can put too much on my plate or ask me if I want seconds. I am learning to say no thank you (I don't see the "not just yet" phrase working for me, but I will keep it in mind in case there are situations when it will work.) He also loves his sweets, and I sometimes follow along and have some of what he is having. I am working hard at moderation, so I might have a little bit or get an alternative food (for instance, today we went shopping and he bought ice cream. I bought myself 100 calorie WW ice cream popsicles to have instead. That way I don't feel like I am depriving myself.

My hardest time of day is the evenings when I am sitting at home. Being on the computer or watching a show on TV...I think more about food, especially when I am tired. Healthy snacks are more appealing to me during the day - at night I want to snack on something salty or sweet. Chewing gum after I have a little dessert really helps. Also, we have our snacks locked up in a fridge and cabinet in our garage, so that makes it harder to get to!

One last thing that I can think of that is challenging for me is not drinking alcohol. I stopped drinking for several months over the summer when we were away in our RV, but now I am having a drink or two only occasionally. I go out to dinner a lot with friends who drink all the time. Not everyone accepts that I don't want to drink a lot anymore, and it can be stressful to always be explaining or saying no thank you. It's getting easier as time goes on though. I feel so much better and it has really helped me take off the pounds!

Edited by: AMYBELLES at: 11/7/2015 (21:26)
**~Amy~**
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~The Villages, Florida
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HUYANA_PHOENIX's Photo HUYANA_PHOENIX Posts: 499
11/7/15 5:00 A

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Day 6
PROTECT MY PROGRAM NO MATTER WHAT
Instead of expecting others to be supportive of my efforts, I am committed to protecting my program no matter what! No one will ever care about my program and progress as much as me. So it's my job to prevent anything from pulling me off track.

HIGH RISK TIMES & EVENTS
~ On-the-Go - when I'm busy and meal/snack times get pushed too far apart, I'm much more likely to settle for more convenient poor choices or to overindulge in healthier choices by the time I do get to eat them. I keep a small bag of almonds in my purse or backpack so that I can have something to tide me over. I also try to keep an energy bar with me all the time and sometimes even an apple. Often the apple is pretty beaten up by the time I eat it, but it's still a much better option than letting hunger build or settling for junk.
~ Travel - bring along healthy snacks & seek out best purchases - ignore the junk! Being on the road does not mean it's acceptable to indulge in things I wouldn't normally eat.
~ Studying - take breaks and eat right; don't mindlessly stuff face. If I need energy to stay awake, go for a walk or take a shower.
~ Eating with family - always make sure to alternate bites of high cal entrees with raw or steamed veg to reduce high cal serving sizes and still fill up.
~ Social events - just because there is a table full of food, it does not mean my plate or stomach needs to be full of that food. Protect my program no matter what.

NOT JUST YET...
I am my own worst saboteur. No one pushes food on me like I do. I do, however, have the power to battle the cravings and protect my program. Always remember, "THERE IS NOTHING I WANT NOW THAT I CAN'T HAVE LATER." I must PLAN to eat foods responsibly. I must PLAN my own success!

TIP TO FOIL EXTERNAL FOOD PUSHERS
When I lived in the Philippines, there were food pushers everywhere. It was just part of the culture. People constantly try to fill your plate or make sure that you fill it. Being vegetarian, most of the time there was hardly anything I could eat at social events. I got used to eating some rice and chugging a lot of water and waiting until I left to go get something I could eat. However, if the food pushers saw you with just rice or a "clean" plate, they wouldn't let up. Finally, a fellow vegetarian gave me a tip that helped immensely. She said that if people saw sauces smeared around on your empty plate, they would believe you that you had eaten and would be more likely to leave you alone. It worked! If food pushers won't let up, when they aren't looking, smear some sauce, crumbs, cake frosting, or whatever is available on your plate and keep your dirty plate in front of you. They will believe that you ate something because who would just dirty up a plate for no reason? That thought wouldn't even occur to them.

Edited by: HUYANA_PHOENIX at: 11/8/2015 (00:56)
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CD15408704 Posts: 1,995
11/6/15 11:34 P

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Amy that's where was last night with day 6! I was here, writing it up just before midnight after a work function and .... couldn't work out if what I was writing made any sense at all or not and was half asleep so in the end decided to wait until today.

***

Day 6
**

I've found what works best for me is that if I don't want to have something or choose not to, then it's easier and better to just say no thanks or to suggest an alternative. I don't want to say that i'm going to wait awhile for something, if that isn't the case and when I have tried saying similar things in the past it just means I'll get asked again, and again, and again in some instances which can really mount the pressure until I end up giving in. Even in saying no thanks some people will still say, are you sure, but usually after you've said yes they'll leave you alone. Thankfully it seems more acceptable these days (than it used to seem? at least it has seemed that way for me) for people to follow healthier eating plans; or to have food allergies; or other reasons for saying no and there is often more acceptance which is a blessing.

Some of the times that are challenging for me program wise are eating out; work functions; work birthdays; family celebrations; and when my sister visits.

While I'm committed to losing weight and getting healthy; I want my program to work for me - not me for the program (by that, i'm not at all meaning there isn't a lot of work I need to do as part of it but that it isn't my master) which is one reason for having it flexible. Meaning I don't want it to be something that is so rigid it ends up impacting my life negatively; instead of in good positive lifegiving/affirming ways which is why I have it.

I know that may not work for everyone (and we are all following different plans); but it seems to be the kind of program that has the most chance of success for me as long as I try to make wise choices.

Speaking of making wise choices - that means weighing up when to have something and when not to; when to indulge as part of a celebration and when to say enough and to learn that portion sizes count a lot as well. Deciding for example as I did at a work function last night, to skip the starters but enjoy my main meal and dessert. To stick to water instead of soda or fruit drink; and to say no thanks when chocolates were offered. Part of the flexible boundaries that were referred to in day 5's lessons.

As far as protecting my program during the long empty times

My thoughts so far include things like:

* having a snack already decided on for that time and choosing a healthy option
* coming on spark and getting support if needed
* blogging about the difficult patches - including processing the emotions that are leading to wanting food
* finding other things to do and think about (keeping busy)
* using it as a good time to exercise

and when at some of the high-risk food invitations mentioned earlier I'll

* work out the times when to say no thanks or choose a smaller portion
* drink ls of water to keep my hands (and mouth) busy
* get involved in more conversations which again can keep my mouth busy



I'll hopefully add more things to this list; and work on applying it as well

AMYBELLES's Photo AMYBELLES Posts: 14,822
11/6/15 10:38 P

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I will have to do Days 6 and 7 tomorrow. I read the lesson, but just am too tired to write now.
I WILL be back!

Edited by: AMYBELLES at: 11/6/2015 (22:44)
**~Amy~**
Wonderful Watermelons
July A&I BSG Challenge Team

~The Villages, Florida
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CD15408704 Posts: 1,995
11/6/15 8:02 A

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I'll finish writing up this tomorrow; wrote something but want to think more



Edited by: CD15408704 at: 11/6/2015 (08:10)
KALISWALKER's Photo KALISWALKER Posts: 25,115
10/27/15 12:01 A

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Happy Sparker Lynn 'A good girl with bad habits'
Achievers! Not for the powerful and famous, but for regular people who set goals and achieve them by their own determination,

Greater Vancouver, BC Canada
2021 Summer 5% Challenge Community
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MAWMAW101's Photo MAWMAW101 Posts: 15,216
10/25/15 11:35 P

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Day # 6 -- Protect Your Program
This will be needed often:
When I go to lunch with the girls (they seem to check what I'm eating so I try to wait until last to order);
When I have a Home Ec meeting with desserts I'll say "no, not yet" or "I'll wait a little longer";
And I will read, embroidery, or sew to Protect my Program

Today has been one of those perfect days with great healthy food, a long walk in nice fall weather and no stress.

Phyllis ~~
Indiana - Eastern Time


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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 24,465
10/8/15 2:58 A

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It sounds as though you've already come a long way in terms of 'protecting your program' because there are plenty of overweight and vegetarian emotional eaters (and over-eaters)! Well done! Alcohol is a tricky one for me personally - because once I've had a couple of drinks I am likely to eat recklessly!

GREBJACK's Photo GREBJACK Posts: 8,787
10/7/15 6:03 P

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I don't really think I have many of these high risk times. I'm a vegetarian, so I'm already in the position of not wanting to eat things other people think of as delicious, and my friends and family and students have learned to respect that. I think the hardest one is probably going to a bar with my boyfriend. He likes it as a hangout (so do I) and he's bigger than me so he can drink a lot more than I can, either from the point of view of the calories or keeping my head straight, but if I turn down everything from the bar, I'm rejecting his attempt to be indulgent. On the other hand, he envies my ability to stop eating when I'm no longer hungry, 'cause he's heavier than he'd like and he eats things that he likes until they're gone, regardless of his hunger signals. In that relationship, though, it's perfectly safe to actually have a conversation about diet, and neither of us wants to pressure the other.

Rebecca

He drew a circle that shut me out--
Heretic, rebel, a thing to flout.
But Love and I had the wit to win:
We drew a circle that took him in!
-Edwin Markham

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DSJB9999's Photo DSJB9999 Posts: 7,737
8/7/15 3:25 P

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DAY 6 (6/8/15) – PROTECT MY PROGRAM

Yesterday morning I started with these ideas

“Not just yet… I’m going to wait a little while.”

Remember I must protect my program at all costs!

To protect my program I will:
avoid a buffet bar wherever possible,
try not to start eating the goodies as its harder to “stop”,
if I do succumb to a treat/goodie I MUST eat it in public – family, friends or colleagues so it is not secret eating,
not eat any treats in the staff room
I MUST try to walk away from the kitchen sometimes – go clean my teeth to distract me if necessary.

On Wednesday when my husband and son were having snacks – crisps, chocolate etc I did not join them and was very pleased to have 'protected my program' as I was full and interested in things on computer. However I do try to eat a rice cake (1.5 syns) or breadstick (1 syn) when others have the nibbles and I feel like joining them with something less synful!

HOWEVER AS THE DAY WENT ON I REALLY SHOULD HAVE BEEN TELLING MYSELF “Bit just yet …. I needed to wait a little while”. By the end of the day I was thinking I couldn't do this at all but then read over Day 7 to prepare and saw all was not lost!

Donna
Lancashire, UK

dsjb99@yahoo.co.uk

don't have a facebook account
OHANAMAMA's Photo OHANAMAMA Posts: 29,457
8/7/15 11:52 A

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Quite timely, as just yesterday a co-worker said she's wanting to re-introduce Breakfast Fridays. That's where each Friday one or two of the offices brings breakfast for everyone. So, when this is back in place, which will be soon, it's going to be very hard! But if I keep forefront in my mind Protect My Program! then perhaps I won't fall into the temptations.

I am not off to a great start this week, but I'm not giving up.

PEGPENGUIN's Photo PEGPENGUIN SparkPoints: (80,352)
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8/7/15 11:28 A

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I wrote this out in my notebook yesterday, but got very busy and never made it here, now I am a day late but here it is anyway:
Day 6 - Protect Your Program
I have to say I don't really run into many "food invitations", most people I know are not so pushy with the food, I am lucky in that respect.
High Risk Times? I'd have to say weekends with hubby and kids at home. I get too busy and wrapped up with doing things for them that I don't plan and when I don't take a few minutes to plan my day I am in trouble.
The one thing I did yesterday to protect my program is that I went on the treadmill and made sure I got my 8000 min. amount of steps (on Thurs. I don't get to the gym, so I have to make sure I do something else for my exercise).
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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 24,465
8/7/15 1:51 A

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emoticon such great ideas here, thanks for sharing :)

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8/7/15 1:31 A

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My 3 risky times are:
-when I get bored. usually, late afternoon, before dinnertime. When it gets so easy to change the plan and make unhealthy food decisions for dinner or just look for something sweet in the pantry. I guess the key here would be to NOT get bored. The only real deterrent to changing the plan is when the crockpot is set, because then, really, there is no good reason to do it. I need to set slow cooker meals more often.
-when I go out with friends. Although, lately, I have been good about dismissing food (maybe later, no thanks, I just had lunch, so just water will be fine, thanks...)
-family gatherings. That does not happen often, but it still is full of foods we don't usually eat at home, and what can I say, I enjoy the taste of new foods. So I tend to try things out.... I need to come up with a plan to not overeat. Lately, my plan has been to not go for seconds. I still eat foods that are in the larger road of the plan, but it gives me a way to control the damage.

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IAMBLESSED103's Photo IAMBLESSED103 Posts: 18,892
8/6/15 11:51 P

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Day 6 - Protect My Program

1. In event of people trying to push food on me, how I will respond in refusing food invitations.

Now I just say No thank you, and if they insist on giving me a plate, I don't eat it.

2. Three high-risk times or events, and how I will protect my diet program.

a.) When I'm tired or stressed, I have a tendency to want to start shoving comfort foods in my mouth. Now I stop and make myself wait 10 minutes. then another 10 minutes, and throughout this time, I try to occupy my mind with something else. This has been working.

b.) When I eat out and they put a basket of bread on the table. I now try to drink a couple glasses of water before I get to the restaurant, and ask the server to not bring the bread or to only bring me one piece.

c.) Special occasion gatherings: When offered all the sweet goodies, now I simply say "No thank you." and I'll focus on drinking a cup of coffee or tea. OR I'll have ONE tiny fork taste of something from a family or friend's piece of something.

That is my plan, and that is actually what I am doing, and I am doing it well! emoticon emoticon

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SINFULLYQUAINT's Photo SINFULLYQUAINT Posts: 1,365
8/6/15 10:32 P

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Hmm. My weak areas are definitely times when I am very emotional, and also when anyone at work brings in snacks. For work, I keep healthy snacks in my desk that I still enjoy, but can help me stay on track when someone brings in something tempting that I know I couldn't control myself with.

The emotional eating I need to keep working on - but I am working on concentrating on my program during the times and planning out activities to keep myself busy - long weekends at home seem to be prime time for snacking for me, so this weekend will be a trial. I'm planning to have lots of unsweetened tea ready to drink and some healthy meals planned to look forward to.

Maria, I really like the idea of keeping almonds in your purse to hope protect your program - great idea!

~Liz
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WORKING52's Photo WORKING52 Posts: 29
8/6/15 9:14 P

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Protecting my program:

My three highest risk times are
1. Emotional eating - so to protect my program I will not buy comfort food. If I go to the store and look at binge items I will say "Not just yet. I think I'll wait a while" and walk away.

2. Anytime there is cake/dessert - ideally I won't see it (lol!), but if I do I won't stay near it. If offered a piece I'll say "Not just yet" and walk away. I'll then grab a hot tea. I will not take home any leftovers.

3. Whenever I try a new restaurant or a food I don't get often (but love) I often overeat because I'm afraid I'll never have the opportunity to eat it again. To protect my program I will have a normal sized serving, and only one helping. I do know there are always other opportunities to enjoy these foods.

I was very surprised, and pleased, that when I did my grocery shopping today and saw some tempting items, I was able to say "Not just yet" and walked away. Only one food lingered in my head, so I wrote about in my daily log and Poof! I haven't thought about again! Yay!!

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GOCALGAL's Photo GOCALGAL Posts: 5,572
8/6/15 4:59 P

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Day 6-Protect your program

This being my third time through the 100 Days, I am enjoying reading my previous journal entries. My first high risk in the past was family celebrations which I now bring veggie or fruit plates to most of the time. Others were weekends and vacations. Since I have retired this has become worse on a daily basis. I have more free time and it is a problem when I feel bored or lonely.

Joining this discussion group is really helping me to focus. I do not like to sit at the computer much but I am spending more time on SP and have joined a few other easy challenges. This is really helping. I am starting to try new recipes. I will spend more time learning new things on the computer and music on my phone for exercise.

I plan a 1 to 3 hr. project most days. Today I painted and Saturday I will get some pruning and weeding done. However, later in the day I find myself wanting to snack. I try not to let myself get too hungry anymore because this does not work for me. I make popcorn or have a high protein low cal snack like fruit and cottage cheese before dinner.

I focus on adding as many veggies to each meal as possible. I snack on frozen grapes at night. Since joining here I have been resisting extra snacking before bedtime.This has been a real problem because DH has a drawer full of chocolate goodies. emoticon

I have been restricting goodies for so long that I hate to ask DH to not have any. He would though if I asked him. Lately I have been following 100DWL advice and telling myself "don't even start" and for the other healthy but unneeded snacks I am telling myself "not just yet" wait until morning. So far this is working again.

I have a dear friend whom I love but she is a true dessert pusher. If it has fruit and is in front of me...well she's undone me a few times. I now excuse myself and go to the restroom. I return and quietly put the uneaten dessert back in the kitchen. Last time she thought she had cut too many... tee hee! emoticon If I want some DH will always share with me.

I also never leave home without a baggie of almonds in my purse. This has protected my program more times than I can count. These are the things I do to protect my program.

Probably the best thing I need to do would be to track my food more consistently. I will work on this. emoticon

Maria ~ So. Cal. ~ Pacific Time Zone
Smile, hug, encourage others

"It's not the mountain we conquer,
But ourselves." unknown

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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 24,465
8/6/15 4:05 P

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I love you all! You're amazing! Wonderful posts!

Abby - I hope they have some irresistible fruit choices on the dessert bar tomorrow evening - I often find myself eating all the garnishes at buffets these days!
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Well done Dot, for just saying 'thanks' then ignoring it! If they said 'hey, Dot, it's gluten-free' would you be able to say 'Not just yet.....'? I think you would.
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Thanks for checking in Pamela
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Mona managed to protect her program from the oatmeal raisin cookies
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Kate is going to fill up on salad - right? have you tried making eggplant pizzas? you bake slices of eggplant with toppings of tomato, herb, garlic, olives, cheese - whatever - then pop them in the oven - they hit the pizza spot really well!
recipes.sparkpeople.com/recipe-detai
l.
asp?recipe=294062


and Laurel is going to a slumber party with her mates!!!!! oh, what fun!!!
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Edited by: SWEETENUFGILL at: 8/6/2015 (16:10)
ROCKPORT9's Photo ROCKPORT9 Posts: 6,482
8/6/15 12:54 P

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Day 6- Protect your program

Today, it is my last full day caring for infant grandson. My husband arrived from Texas yesterday. I am enjoying watching him interact with little Charlie, his namesake. Our terrier remains jealous of the baby, but she has another here to give her attention. Tomorrow morning, we leave for home.

My biggest challenges- when I'm tired, bored or lonely.
---Right now, I am exhausted from 5 weeks of baby care, transition to part time day care, and just being away from home. I am trying to focus on getting water in.

Another challenge----being out with friends.
---We have a big slumber party at a friend's ranch as many of us turn 70 this year and next year. I will bring healthy snacks on overnight.

Third challenge----Emotional eating
---When I get stressed, I mindlessly eat. Tracking all food is helpfUl
What I have done to protect my plan today------drink water! emoticon

Edited by: ROCKPORT9 at: 8/6/2015 (12:54)
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8/6/15 12:14 P

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MONAMOM's Photo MONAMOM SparkPoints: (88,053)
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8/6/15 12:05 P

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Day #6

Protect Your Program
08/06/2015

Day 6~~~100 Days Challenge 2015

Temptation is always around. Instead of depending on others to help you be successful with your diet, make a commitment that you will protect your program at all costs!

One way to do this is to postpone eating and make people think you aren’t ready for food yet. Anytime you feel pressured to eat something, sidestep the food pusher by using this magic phrase:

“Not just yet… I’m going to wait a little while.”

You can repeat this phrase (or a slight variation of it) as many times as you need to. It gives you a gracious way to handle social situations and protect yourself from eating.

Today’s assignment

1. Watch for chances to respond to food invitations by using the line, “Not just yet; I’m going to wait a little while.” Describe these below.

Having dessert

Avoiding snacks or taking seconds when I’m visiting my family 
(even when by myself)
At my weekly luncheon

2. Identify at least three high-risk times or events such as family gatherings or quiet weekends. Describe how you’ll protect your diet program during each of these.

When I’m tired:
~~ I will protect my program by having a nice cup of tea with my special coffeemate Italian Creme instead of sugary or salty snacks

Holidays or family gatherings where food is rich and so is the dessert.
~~I can protect my plan by telling them I’ll have something later.

3. Do at least one thing today that reinforces your determination to protect your program at all costs. Write down what you did.
~~ At my luncheon Tuesday they served oatmeal raisin cookies. (big ones) I said I would wait until I got home and have something then. And I did~~my special tea.

Edited by: MONAMOM at: 8/6/2015 (12:08)
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8/6/15 11:33 A

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Hi, everyone! Keeping up on the notebook, but not with the posting. Just don't like using my phone for Internet. Back with full coverage tomorrow.

~Pamela lives in mid-MO.

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This is so timely for me. Yesterday at work a co-worker brought in the left over birthday cake from one of her daughters as she always does. Well normally of course I would have had a small slice. Since I have to go Gluten Free, it was a no brainer, when she walked past and said "Dot there is cake in my office", I just replied thank you and never went in to get even the smallest slice. If I had felt deprived I have baby carrots and grapes in my lunch box, but even those did not temp me, I just kept doing my work and forgot about the cake.

I do not expect people around me to make a special effort to offer gluten free, I know office holiday parties will be around the corner, not to mention it will be my last office holiday party as I will retire in December this year. So saying no to the goodies is easy because I can not eat them. It is hard knowing I can not, but easy because I know if I eat them I get hives, hives last for three day minimum and they itch, they itch bad, they keep me awake and the hives appear where ever they want, on my face, on my neck, on my arms, under waist bands, bra straps, ohhhhh so uncomfortable. Not worth the discomfort.

Dot
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8/6/15 4:54 A

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Day 6 Protect Your Program
I have this one down pretty well also. I love the “Not just yet, I’m going to wait a little while” reply, It isn’t offensive and people don’t usually ask me again. It works great for me in the following situations. When I’m offered snacks at meetings, or appetizers/desserts when dining with friends or offered a sweet treat when visiting someone.

High-risk times or events for me:
Potlucks at Church: My plan is to take something healthy to eat and I also select the healthiest choices and stay within my nutrition range. I stay away from the tempting dessert table by visiting with friends instead.
Birthdays: I plan ahead, using the occasion as my weekly treat day, and then have a small portion of cake & ice cream at the party.
Holidays: Again, plan ahead, paying strict attention to my diet throughout the days leading up to the holiday, then I’m able to enjoy a few extras that I don’t normally eat.
Afternoon Meetings: Occasionally these go longer than expected and when I get home I’m ravenous. So now when I have an afternoon meeting or shopping trip I make sure that dinner is in the crock-pot or I have something already prepared that I can quickly put together when I get home.

Tomorrow evening I have a small get together to attend. The invitation says there will be a dessert bar. This is how I plan to protect my program. My husband and I will eat dinner right before we leave. I find that a lot of people are becoming more health conscious now so I’m hoping there will be fresh fruit on the dessert bar, but if there are only sweets to eat I will use the “not just yet” line.

Life is good and I'm enjoying healthy eating and feeling better and stronger.



Abby
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My past mistakes do not dictate my future. At any given moment I have the ability to improve and choose a new path for myself. Today I choose to follow my plan and live a healthy lifestyle.


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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 24,465
8/6/15 1:42 A

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I have mastered this one now - having done this book a few times already! And this phrase "not just yet" really works! Yesterday, I went to my friend's house at mid-morning - she popped the coffee on, and offered me an almond croissant - she's got two: one for me, one for her. Previously, I'd have felt 'obliged' to eat it....... and then regretted it! This time, I said '"ooh, lovely - not at the moment, thanks - I've not long had breakfast." What happened was that she ate hers, and when her husband came home at lunch-time, he ate mine quite cheerfully! I protected my program by using the words Linda suggests "Not just yet......."

My high-risk events fall into two categories: planned and un-planned. The planned events, like parties, BBQ, family gatherings - are not high-risk events for me anymore, because on the NoS diet I can decide in advance that, on that day, I can eat what I want.

Three un-planned high-risk events for me would be: leaving work, staying longer at work and not having my next meal with me (ie running out of food), going out for the day with others.
- leaving work is a 'transition time' when I am vulnerable to snacking - I've been managing this by chewing gum, or buying a sparkling water drink.
- running out of food usually means drinking a lot of tea to keep me going - or going out to buy a sandwich or something. I'm more likely now to buy a sandwich and a banana and call that my meal.
- when I went out for the day with two friends recently, I successfully drank my coffee whilst they had coffee and flapjacks; I ate my packed lunch and said 'not just yet, thanks' to all their offers of sweet/savoury snacky stuff - I was able to protect my program really well using this Day #6 technique.

I hope you can reach this point too - I used to feel so helpless when someone offered me food - I just felt I couldn't resist it. Now I can - and it's not as difficult as I thought - and it doesn't hurt anyone's feelings. What I have noticed is that, in the past I've made a big deal about it "oh, gosh, it looks really nice, but I really shouldn't........... no, thanks" - then they sort of say things like "oh one bit won't hurt" or 'oh, you're so good!'. However, the phrase 'Not just yet........perhaps later" really does work - it sort of disarms them!
emoticon

Today I will enjoy my lunch at midday and not participate in the cookie-eating activities!

Edited by: SWEETENUFGILL at: 8/6/2015 (01:44)
SWEETENUFGILL's Photo SWEETENUFGILL Posts: 24,465
8/6/15 1:17 A

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6th August 2015

Day 6 - Protect your program

Note: If you find your way to the beginning of this thread, which was started in 2011, you'll find inspiration from posts made about this activity. I have also posted a link to the blog on Linda's website, which has all the info from the book (and leads to other good reads if you're so inclined!)


Here are today's suggested activities:

1. Watch for chances to respond to food invitations by using the line, "Not just yet: I'm going to wait a little while."

2. Identify at least three high-risk times or events such as family gatherings or quiet weekends. In your notebook, write down how you'll protect your program during each of these times.

3. Do at least one thing today that reinforces your determination to protect your program at all costs.

This is the link to Linda's 2014 blog for Day 6 on her website
dietcoachcafeblog.com/day-6-protect-
yo
ur-program-3/


This is a link to Linda's 2012 blog for Day 6 which gives another perspective
dietcoachcafeblog.com/day-6-protect-
yo
ur-program-2/


and here's a link to the Day 6 blog, posted on Linda's Spark page
www.sparkpeople.com/mypage_public_jo
ur
nal_individual.asp?blog_id=5765434


Edited by: SWEETENUFGILL at: 8/6/2015 (15:45)
JENNIFERMARIE75's Photo JENNIFERMARIE75 Posts: 271
4/6/15 9:00 P

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I LOVE using the phrase "I must protect my program!" to help stay on track. It kind of sends the message that this is really important so no matter what, do it! What I did today to protect my program is drink my 8 glasses of water, I actually got in 9 and ate all of my veggies and fruit. :)

"Maybe it isn't about becoming anything. Maybe it's about unbecoming everything that isn't really you so you can be who you were meant to be in the first place


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4/1/15 4:15 P

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It's curious how we can say 'no, thanks' to other people, but it's so much harder to say 'no, thanks' to ourselves! I guess it must be to do with how we want others to see us. Today I'm using water (drinking it!) to help me protect my programme!

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4/1/15 3:18 A

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Day 6 Protect Your Programme

Well I already use the line I'm not hungry at the moment I will have some later, or if it's afters on offer I am full up at the moment but will have a bit later. So I will keep using this.

Protecting my programme is more of a problem in the evenings and when I am feeling tired.

So I have to remember that I am in charge of my programme and stick to my guns. In the evening I will plan to do some needlework as I cannot eat and do that at the same time.

159lbs (again, at least not an increase)

Edited by: LOUBIE50 at: 4/1/2015 (04:46)
Lisa

Taking it one day at a time to reach my goal :-)


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3/29/15 5:47 A

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Lesson 6 is instead of depending on others to help you be successful with your lifestyle (diet), make a commitment that you will protect your program at all costs!

Today:

Watch for chance to respond to food invitations by using the line, "Not just yet; I'm going to wait a little while." Describe these below:

1) Not hungry yet, I'll wait a bit.
2) No thanks hon, don't feel like a snack from the store tonight

Identify at least three high-risk times or events such as family gatherings or quiet weekends. Describe how you'll protect your new lifestyle (diet) program during each of these times.

1) Social gatherings where buffet style is served - decide on my most favorite items, make on plate, take time to enjoy.
2) Family parties - enjoy the company, have a drink in hand - decided on most favorite items and take time to enjoy.
3) Weekends - plan to do some fun activities, pay attention to emotions, bored do something, hungry eat.

Do at least one thing today that reinforces your determination to protect your program at all costs. Write down what you did.

Well my well laid plan failed, but here is was: I have package of amos cookies, put them in the cupboard and planned when I could eat them. Made entry into magic notebook to describe the taste, etc. and when I can have them nothing off limits.

Deb

"Enemy" of motivation is the tendency to see yourself as the hapless victim of forces (or urges) over which you have no control."

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3/3/15 7:16 A

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Day #6 Protect Your Program

Linda writes "even it you skip food during the entire event, you'll find most people never notice you didn't eat"

This is a great one to experiment with............ I used to think I had to eat because I was being watched......... but I've recently managed to avoid eating cake and stuff, but just looking like I was going to, and then moving on (or even tipping it in the bin!) I was at a shared lunch thing recently where there was STACKS of food-items that I had no desire or intention to eat (bread, pastries, coleslaw, fat, fat, fat) - and I actually had my own hummus and crudities in my lunch-box. Someone passed by and said 'Have you had something to eat Gill?' I just said 'yes, thanks!' and that was it! No-one noticed that I didn't eat ANYTHING off the buffet table.

My three most vulnerable occasions are
(1) coffee/lunch/tea out with a friend
(2) shared meals/buffets/party spreads
(3) outdoor events with street food - especially when mixed with fun and frivolity!

My strategies are
(1) if it's unplanned - then just enjoy the coffee - then eat my own planned snack before or after the event
if it's planned - then adjust my breakfast and lunch to accommodate it: choose a fruity flapjack/nutty thing, a fruit tart, or cheesecake (and leave the crust)
(2) have a cheese scone, or one cookie, or a macaroon
(3) choose low-carb, vegetarian, vegan, high veg content eg egg salad, hummus wrap, tagine

Last night a friend came to have dinner with me: I served myself a very small portion of rice pasta - and had slightly more of the sauce and cheese - she didn't notice :)

1KINDREDSPIRIT3's Photo 1KINDREDSPIRIT3 Posts: 6,053
1/7/15 8:06 P

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Best quote of the Day:
Anytime you feel pressured to eat something, sidestep the food pusher by saying,
“Not just yet; I’m going to wait a little while.”

emoticon Identify at least three high-risk times or events such as family gatherings or quiet weekends. Describe how you’ll protect your program during each of these.

1) Next week is our holiday party. I will eat sparingly, and make sure I account for the calories. I will try to eat the greens and lean foods.
2) Thinking about a food and not stopping until I eat it! I will write it down and plan to have it at another time. I did this last night and it worked.
3) I will journal if I am feeling sketchy.

emoticon Do at least one thing today that reinforces your determination to protect your program at all costs. Write down what you did. My high-risk moments and what I will do to offset them:

I made sure I had breakfast because it sustains me and I knew I had a busy work day. I have not lost enough weight for anyone to ask me about it.

emoticon High Risk Moments and How to Offset Them:

1) No weight loss after counting calories for wks – eat more greens; less carbs
2) After going overboard, I get out of control and quit. I won’t be rigid and won’t feel the need to overeat.
3) Bored, restless, upset, stressed & I am off and running – exercise, journal or mantra (interested/committed)
4) Fixated on a food – journal and postpone the food
5) Haven’t eaten and am too hungry – make sure I eat in a timely manner
6) Someone tells me I look like I’ve lost weight – reply: I do not speak about weight loss

barbara

Edited by: 1KINDREDSPIRIT3 at: 1/7/2015 (20:07)
Set yourself up for success and anything is possible. - SP



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1/7/15 5:25 P

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Round 1, Day 6 - 100 Days of Weight loss by Linda Spangle
Protect your program

High-risk events: Family events, always a huge buffet of food & desserts, always huge carmel rolls. Every holiday has celebrations. Vacations. All you can eat buffets. Weddings, sporting events, funerals, food is everywhere, even going by the donut shop is tempting.

Protect my program: Practice, practice, practice! Many times I'm in charge of the food at these big events so I decide the menu ~ how handy is that!!! I've already begun practicing by incorporating huge salad bars and when not in charge - requesting! I carry 2 granola bars in my purse so I'm never without something to eat (not eating on a regular basis causes a spike down in blood sugar which results in symptoms). I learned from reading today that I do not have to share my program and/or justify my "no thank you".

MTN_KITTEN's Photo MTN_KITTEN Posts: 9,690
1/7/15 10:59 A

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hey Di - I wasn't speaking to anyone but myself. This was my lessons learned from the daily assignment ... not a response to anything anyone shared.

My hubby is generous to a fault ... flowers, candy, ice cream, jewelry, hot cup of tea ...

Sounds like your hubby likes to romance and take care of you as well ... and for most of us that includes our favorite foods.

My word "blame" only meant putting the responsibility of my decisions onto someone else ... but again I was talking to me. As southerners from Texas ... food was and is something you offer to people to show a variety of emotions ... caring , concern, hospitality. I hear most of my relatives say things like ... we had to eat what was offered or we would hurt their feelings.

When my hubby says no thank you ... the scenario is over. When I say no thank you ... they continue to offer over and over.

You are right ... this is a learning curve for all of us ... to include our loved ones.

Cat

Life is not about waiting for the storms to pass...
it's about learning how to dance in the rain.


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DI_NAMIC's Photo DI_NAMIC Posts: 5,715
1/7/15 10:12 A

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Cat - I don't blame my Hubby. It's always been his way to come home with little somethings, flowers, etc. I often get boxes of cut fruit if the only place open is the outlet at the station. He's not a food-pusher or feeder, simply acts without thinking it through sometimes. Perhaps I should have put the ice back in his hand and said, 'I didn't ask for this.' But, perhaps not.

It isn't a power issue, I feel, probably one where we need to communicate more. I was a skinny, little whippet looking in need of a good meal when he 'got' me and chasing around with 4 babies kept me that way for a long time. Post menopausally, I changed! My DH probably still sees himself in the nurturing role. Men need to adjust when the kids leave home too.

Thinking this through has been a useful process. Thanks for your input. It's a learning curve!

Diana UK GMT (EST + 5hrs)

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1/6/15 8:11 P

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Day #6 – Protect your program

I don’t have food pushers in my life now that I am retired. Skinny hubby and I have an agreement that he offers me something … I decide what to eat or drink … just like he does when I offer him something.

For me … when I blame eating something on the person who is offering it … I am giving myself and out and actually giving them ALL the power. I have set back and watched my hubby interact with family, friends at food functions. No one … I mean NO one “pushes” food on him. They offer … he accepts or declines. PERIOD.


Cat

Life is not about waiting for the storms to pass...
it's about learning how to dance in the rain.


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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 24,465
1/6/15 5:18 P

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Good post Di - it's so helpful when people really share stuff.

I was able to say 'no thank you' to chocolate at my evening class today - the person who had brought it in was trying to 'get rid of it' - she, and the teacher, ate quite a bit of it. I, and the other lady in the class, left it completely alone. I've had so much chocolate lately that I actually can't even face the stuff now! But genuinely not having the desire for it, made saying 'no thank you' much easier.

DI_NAMIC's Photo DI_NAMIC Posts: 5,715
1/6/15 3:37 P

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Protect your program. Days 6-10 are where I got stuck on my solo reading so please bear with me if I need to be scrupulously honest.

For the most part, within the family, they know I need to keep sugar low for health reasons - though my DH is the hardest to manage because he has always bought us all 'treats'. This was his personal reward system as a child and old habits die hard with him.

A classic example this week was him buying me a vanilla ice during the interval at the theatre last week. It's on the principle of 'Just one won't hurt'. True, it probably didn't but it's the accumulated 'ones' - the pastries, donuts, candies - that contributed to the fat deposits I'm trying to clear!

I'm not sure how to get around a fait accompli like this when it happens in public places. I can do the 'Eat it later' at home. Not so easy with a tub of melting vanilla to dispose of in a plush London venue. LOL. Also, I have no idea how to deal with what he sees as being kind. My DH is a good man, who has always taken care of us and taking care of us has meant big, hearty meals for the last 35 years. This needs some thought.

Hopefully easier to deal with is my own trigger time, which occurs during the evening. I've come up with a couple of strategies.
One - I cannot eat anything choc-ish, salty or greasy and SEW. The time has come for the last push on the unfinished tapestry.
Two - Instead of trotting into the kitchen for food at commercial break times, I will take a reading of my fitbit and bump up my steps with a flurry of useful movement.
I guess it's all going to look a bit eccentric to start with but I'm changing long term habits here.

Thank you. Today's post has been a useful thinking process!

Diana UK GMT (EST + 5hrs)

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Willing on the 'Wonderful Watermelons'.

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DSJB9999's Photo DSJB9999 Posts: 7,737
1/6/15 3:24 P

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I think i really followed this day yesterday by refusing the provided buffet lunch but i do know how hard it is!

good luck everyone and don't be too hard on yourselves, especially you Gil, just keep trying! emoticon emoticon

Donna
Lancashire, UK

dsjb99@yahoo.co.uk

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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 24,465
1/6/15 2:14 P

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Day 6 (take 2)

I don't seem to be able to engage with this today............ too much going on, too tired etc etc

I do think it's a good idea to protect my program by just not talking about it. And I like the idea of just saying 'not at the moment thanks' - it's good to have that option available when confronted with food I don't want to eat.

I think I'm feeling a bit wobbly after my recent experience of not being able to resist eating chocolates - it's like I don't trust myself now to be able to 'protect my program'

I was heartened at work when I told the staff I was planning to bring a box of fruit for the team meeting tomorrow - two of the biggest and burliest men on the team said 'apples would be good! Pink Ladies - they're great at the moment'. Promoting healthy options like this - and having fruit (as well as a few cookies) at team meetings - is a way of protecting my program long-term - because it's changing the culture of eating around meetings.

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1/6/15 11:10 A

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I don't think the "not just yet" is a good idea for me. I would believe myself and eat it later. I think a better strategy for me is a firm "no thank you" and stick to it.

1. Birthday Parties (just a little bit won't hurt anything - I don't want to feel left out). And when the leftovers are in the kitchen:
I'm just going to have to be strong and firm and say "no" to the sweets. I could have fresh pineapple and flavored coffee with cream instead. I will give the leftovers to the guests or put them down the garbage disposal immediately after they leave. It helps so much that my husband is on board with no sweets in the house!

2. Weekends when there's more time - reading or watching TV when I would have "munched" in the past:
Be extra diligent to be sure I'm getting enough protein. Keep my "eat when hungry stop when full" promise in the front of my mind. Do more active hobbies - scrapbook, train my dog, macame.

3. When I'm feeling sad/lonely/depressed:
Pray, write, smile even when I don't feel like it. EATING IS NOT AN OPTION.

Lori

"...be filled with the Holy Spirit, singing psalms and hymns and spiritual songs...and making music to the Lord in your hearts. And give thanks for everything to God the Father in the name of our Lord Jesus Christ."


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1/6/15 10:25 A

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Day 6~Protect your program

Some of my high-risk events are: Family and friend celebrations, vacations~especially cruises,baking, weekends can be challenging (first round list). I have discovered a few more: free food samples, buffets and DH snacking at night in front of the TV.

To protect my program I try to~ bring freggies or a healthy dish to share, drink only water, eat lightly before I leave, avoid buffets and food samples. I have not been watching TV at night much. Instead I've been sparking and reading.


The thing that will most reinforce my goal to protect my program is my decision to begin tracking in my purse to do list, anything I eat away from home. I tend to not remember or choose to forget, fooling myself that it doesn't matter and it sabotages my tracking.

The only one who will be offering me food today is myself and it will be a good time to practice, "not now, later"! lol
.



Maria ~ So. Cal. ~ Pacific Time Zone
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But ourselves." unknown

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CD13384562 Posts: 7,356
1/6/15 7:07 A

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Round Two- Day 6 - 100 Days of Weight Loss by Linda Spangle

We all have food pushers in our lives. Some have had them since birth and are card carrying members of the clean plate club. Others only experience them at parties or events. Today's lesson talks us through how to handle food pushers and protect our program.

I was supposed to watch for chances today to use the golden phrase "Not just yet, I'm going to wait awhile". My food plan for today is all meals eaten at home, and truly, the cats are not going to ask me to eat, just to feed them! emoticon

Then we need to identify three high risk times or events and make a plan to protect our program during each of them:

emoticon dinner out with a group at a restaurant
I recently joined a group that meets at the same restaurant every Wednesday evening. I have visited the restaurant's online menu and found a few different items I can piece together to make a healthier choice. I will practice lessons learned through the first trip through Linda Spangle's book by pacing myself to eat slowly, recognize hunger/fullness levels, adopt the half off approach if the portion appears large. I will budget weekly flex points to cover this day.

emoticon Birthday/Anniversary/Other Parties
Fortunately the nieces and nephews have grown beyond the ages of annual childhood cake, ice cream and pizza feasts! Again I will apply lessons learned on the first trip through. Yes, will have a small serving of cake, which I will have budgeted for in advance. I will carry a glass of diet soda or unsweetened tea so that I have something in my hand, bring a healthy dish to share (sugar free jello jigglers are always a hit), eat a can of green beans (yes, I'm serious!) or a salad at home about an hour before attending to help fill me up so I am not tempted to nosh on filler foods.

emoticon emoticon emoticon emoticon Holidays
For the larger Holidays of Easter, 4th of July, Thanksgiving, Christmas I will follow my wider path eating boundaries, and practice maintenance. This doesn't mean I eat everything with abandon. I allow myself some special treats while still remaining in charge of my own destiny.


emoticon I am supposed to do at least one thing today to protect my program at all costs. I have already planned my meals for the day including a couple of healthy snacks. In my life a healthy snack is fruit or non fat yogurt. About once a week a snack could be a mini-bag of 98% fat free popcorn. That's actually more like a filler, so I save it for a healthy treat.

Onward & Downward! emoticon emoticon


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I completed Day #6 yesterday, and just remembering that I am the one to Protect My Program is a key thought. I also love the "not just yet" response, though I didn't have to use it yesterday. It's something I'll definitely have to remember for this coming weekend, though, when I'll have several social meals and will have to utilize my best tools to keep on track!

On to Day #7~ emoticon

BLH507's Photo BLH507 Posts: 2,739
8/23/14 8:38 A

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Day 6 - very appropriate message for me today. We are going to my nephew's wedding this afternoon. I will definitely need to protect my program. We lost my mother-in-law on June 23 and her presence will be felt all around today. We will all be missing her. I plan on following the MyPlate rule for dinner as much as possible and having 1 drink. The rest will be "not just yet".

My common circumstances that I can use this rule:

Deck sitting with the neighbors: I will say not just yet when offered another beer.

At the office on donut day: Easy to say maybe later or not just yet then go to my own office.

When I am alone in the house: This is a definite trigger time for me and I can possibly use this language to put myself off from randomly snacking leading to a binge.

I can protect my program at high risk times by using the MyPlate rule and "not just yet".

Jane - Kansas City, MO

"...success is about consistency, embracing imperfection, and being proud of your best, where your best is the healthiest life that you can enjoy living, not the healthiest life that you can tolerate." Yoni Freedhoof Weighty Matters



 Pounds lost: 20.0 
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CRUISEPUPPY's Photo CRUISEPUPPY Posts: 5,634
8/1/14 2:12 P

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Here are the things I learned from this lesson:

Key Thought - No one else will ever care about my goals and my program as me - it's up to ME to protect my program - to prevent people, events or circumstances from pulling me off track!

1. Watch for ways to recognize and avoid situations that might cause you to weaken.
2. See challenges coming and think of ways in advance to overcome them.
3. Sidestep pressure from food pushers by hinting that you'll eat 'later' by saying "Not just yet, I'm going to wait a little while" or "thanks, but I think I'll wait a bit". It will get them off your back for the moment, and most will never notice that you never actually ate it 'later'.
4. Protect your program by not discussing it much in public.
5. Protect your program during long, empty times such as evenings or weekends. Stay occupied with other activities.
6. Remind yourself of this goal by reciting the following words to yourself often - "I must protect my program at all costs!!"

Three times I am easily led astray are:
1. Work/co-workers
2. Church potlucks
3. Weddings, baby showers, birthdays, etc. - all excuses to 'just forget it' for the day.

Don't sabotage yourself - PROTECT YOUR PROGRAM!!!


CruisePuppy

"Success is the progressive realization of a worthwhile dream."

"Success is the result of small efforts -repeated day in and day out! "

If you have enough strong days in a row, that makes a strong week. If you do it again, you’ll have two strong weeks. Do it some more, and you’ll have built a strong month. Keep it up, and you will have a strong year—one strong day at a time.


 current weight: 154.0 
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