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JUNEPA's Photo JUNEPA Posts: 16,268
6/11/21 6:14 P

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Yesterday I had a savoury breakfast. I sometimes do that to use up left overs in the fridge. And also it seems in China they eat that way. Often have broth soups with a bit of meat and some vegetables plus sticky rice. I didn't have sticky rice, I had sweet potato for my carb.

BLE breakfast - turkey soup, brussels sprouts, sweet potato, rooibos tea,
lunch - rice and polenta leftovers warmed up, green salad, walnuts, square of dark chocolate, raspberries and grapes
supper - elk sausage, mashed potatoes, green beans, salad leafy greens


I am on a super food tear lately and eating along BLE guidelines. None of yesterday's food was filler, yay, a green dot day :)

I do have to be mindful about fillers, don't want unnecessary calories, don't want to over fill the gas tank. For a car, it only goes on the ground, for me it would go into storage in my body, fat, extra non-needed weight and bulk.

Edited by: JUNEPA at: 6/11/2021 (18:57)
June -- Pacific Time Zone
Where you end up is more important than how fast or where you start out.
- Improved fitness and nutrition, energy and confidence are my rewards.
It is our choices...that show what we truly are, far more than our abilities.
A PH (personal high) is the main goal, a PB is the sometime icing on the cake.
Never underestimate the inevitability of gradualness.
Sopra le nebbie delle valle e le vicende della vita sorge una promessa di luce e serenita.


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DSJB9999's Photo DSJB9999 Posts: 7,737
6/11/21 9:18 A

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Day 12, 100 days Fuel or filler?

Today I have been more aware of fuel or filler and as accountability is really important I have been trying to get in all written down again.
My breakfast was 2 egg omelette and kale - all fuel
Lunch was 2.5 chicken sausages with kale - mostly fuel but some homemade coleslaw (filler)
Tea will be Teriyaki Salmon with baked potato, carrots and broccoli, all fuel.
I have had two yogurt with whey powder as snacks, is that filler? Proper food though

Am pleased to be drinking lots more sugar free juice, so far 5 pints I think

Donna
Lancashire, UK

dsjb99@yahoo.co.uk

don't have a facebook account
THETROUT's Photo THETROUT Posts: 2,231
6/11/21 7:49 A

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I've gotten back to the habit of recording my food each day. One downfall I'm noticing is that I tend to eat only 1 fruit serving instead of 2. But I've noticed that if I don't have the 1 in the mornings, I have cravings in the afternoon. I want to focus on adding another fruit into each day.

Janet in Georgia

Just using SP suggested calorie/protein/carb range

Perfection is not the Goal; Slow and Steady wins the race


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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 24,465
6/11/21 3:02 A

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To fail to plan is to plan to fail! Know that one? Oh, yeah! Having a plan really helps me avoid looking for 'fillers' during the day.

SWEETENUFGILL's Photo SWEETENUFGILL Posts: 24,465
7/17/20 1:56 A

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Sounds like you're doing great!
emoticon

ATHLETELORI's Photo ATHLETELORI Posts: 2,031
7/16/20 5:05 P

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Fuel or filler?

I track my foods every day, so that's not a problem. The only thing I ate as filler was dark chocolate, and I just had one square. I'm okay with that.

I did have white pasta. I am going to try and switch over to whole-wheat pasta. Besides the occasional cookie or some dark chocolate, I don't eat much in the way of empty calories anymore.

Lori
Central Standard Time, US
I can do it!


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_WARRIOR4LIFE's Photo _WARRIOR4LIFE Posts: 7,915
6/24/20 10:56 A

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Day 12, 6/24/2020
Fuel or filler?

Eat foods that give your body nutrients, and foods that simply "taste" good, take two bites and toss.

Pay attention to what you're eating... is it fuel or filler? Try to eliminate foods that are just fillers and replace with more nutrient dense foods.

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LIVINTODAY's Photo LIVINTODAY Posts: 9,993
6/17/20 5:39 P

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Day 12, Fuel or Filler

This lesson is one that I have thought was DONE for me. I certainly know what real food is. I know the difference between fuel and filler.

I recognize when I am turning to emotional eating and yes, that usually means salt and crunch, or gooey sweetness for me; but I can pull up from emotional cravings and get back on track quickly...I make sure I just take that "pause".

A question occurred to me in reading today's lesson though. Linda commented on how we can let fuel turn into filler ...one of her examples was a healthy muffin turning into a large bakery-style with the crunchy sweet topping muffin. Yes, that happens but I can usually recognize and turn away from that. What occurred to me was this: What if I am getting my filler fix by simply overeating fuels?? Can larger portions of healthy foods (my weakness is meat or cheese) actually be filler instead of fuel?

I've always struggled with portion control, now I wonder if looking at the extra as being filler will help me to finally slay that dragon!

Wanda

Believe in Miracles.
Forgive Everyone.
Life is not fair, but it is good.

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JUNEPA's Photo JUNEPA Posts: 16,268
6/16/20 5:51 P

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Day 12 - Fuel or Filler

This is one area I have vastly improved since starting Spark, how to identify and steer myself towards nutrient dense foods and avoid fillers. The nutrition tracker categorizes the food contents by protein, fat and carbohydrates. Until I tracked, I didn't realize how much fat and how little protein I ate on a daily basis. I wasn't eating straight junk food. I was eating a fairly regular diet. I have learned to eat more nutritionally balanced food and to watch out for enough protein and fibre and not too much but also enough fat and carbohydrates. Quality foods with vitamins, fibre, minerals and avoidance of filler foods that are refined or processed and have empty calories of fat and sugar. Avoidance also or processed food and preparing meals from scratch means less chemicals and overall more nutritious food.

Today I had hot cereal with oat bran and salmonberries along with some walnuts for breakfast and rooibos tea and milk
For lunch I had fresh home-baked sourdough bunwiches filled with gorgonzola cheese, lettuce and tomato , an apple, and then to drink I had kombucha.
For dinner I am having home-made leftover lasagna(yesterday), left-over channa masala(Saturday), and cauliflower and raw carrots and celery with hummus, and at the end of supper, golden milk (milk with coconut oil, turmeric, black pepper, ginger, cloves, cardamon, allspice)

Wholesome food, lots of a bit high in carbs and fats today, and I will be wary of not having too much fruit flan.
Plenty of bits of leftovers, so I will watch my portions.
I am making a fruit flan for DS and DH, I will eat a bite or two at the most to see what it tastes like.
At lunch the fresh bread was so good, I did put on the brakes from having 3 or 4 buns, which I could easily have eaten as they were so good, I had one and a half.

June -- Pacific Time Zone
Where you end up is more important than how fast or where you start out.
- Improved fitness and nutrition, energy and confidence are my rewards.
It is our choices...that show what we truly are, far more than our abilities.
A PH (personal high) is the main goal, a PB is the sometime icing on the cake.
Never underestimate the inevitability of gradualness.
Sopra le nebbie delle valle e le vicende della vita sorge una promessa di luce e serenita.


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MADAMEJEANNE's Photo MADAMEJEANNE SparkPoints: (83,495)
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6/16/20 12:56 P

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Day 12
I ate my 3 meals as planned but was craving and had an iced coffee, with evaporated milk, and Greek yogurt with peanut butter with no fat ( powdered) and a banana, and a few nuts. It was fuel and my hunger calmed down.

Matthew 11:28 Come unto me all ye that are heavy laden and I will give you rest unto your soul.


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FUNLOVEN's Photo FUNLOVEN Posts: 3,247
6/16/20 9:43 A

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DAY #12 FOOD OR FILLER

I didn't pay as close of attention as I should have yesterday. Despite what I wanted me brain gravitated towards the "I don't care" attitude. Like you mentioned, Gill, from our lesson:

"Even with healthy foods, watch to be sure that your getting quality fuel. Sometimes what starts out as fuel turns into filler".

Mistake #1 - I not only need to go grocery shopping, but I was feeling lazy and didn't seem to want to put a lot of effort into a creative breakfast. I had a bowl of cereal with blueberries and milk. I love this simple breakfast, but using milk as my protein NEVER keeps me full for long.

Mistake #2 - I spent the day helping a friend with her landscape. She always offers a little snack. This time it was a bowl tortilla chips, some slices of cheese, and a banana. Although this seems like it should have been adequate, for some reason I'm thinking it wasn't enough or maybe it was the combination of foods as they are all high carb and I've read that cheese apparently has it's own issues to creating cravings.

Mistake #3 - When I got home I was tired. DH was gone golfing so I was alone which as I have mentioned is a trigger for me for some reason that I have to guard against. I thought I had a plan for keeping myself busy. I showered and then I opted to take Ollie to a new Park I have wanted to explore before I ate dinner.

Mistake #4 - The Park was 35 minutes away. I tried to stay calm and positive, but I could actually feel the negative thoughts stirring in my head. The Park is huge! It has lots of lovely trails, but the map I had wasn't very good and so I struggled to find my way about. Despite all of this I won't delete this Park from my future.

Mistake #5 - Heading home it was way past my dinner time. I was hungry. The Bean soup I had gotten out of the freezer was sounding less and less appealing. Fast Food was sounding more and more appealing. Fast Food, of course, is never healthy IMHO and there was nothing fast about it which was frustrating.

It seemed to continue to be even more downhill from there. My Fuels turned into Fillers. This entire lesson speaks to me. I am feeling discouraged this morning, but I am determined! ! !

AND, that Bean Soup is on the menu for dinner tonight.

P.S. Thanks for letting me work this all out of my head here.

Edited by: FUNLOVEN at: 6/16/2020 (09:44)
Sue

Michigan - EST

LIVE-BREATHE-ENJOY LIFE!
"Live life to its fullest and make the most of every day."


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GOCALGAL's Photo GOCALGAL Posts: 5,572
6/16/20 9:33 A

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Right on Aura! Love your 6 Hacks. I'm here for the accountability. My last post 8/19 still says it all for me. I ate too many fillers along with restricted activity and Yep, it still slows me down and sticks like glue right in my midsection. emoticon So glad I am here and the zucchini is back. emoticon

Edited by: GOCALGAL at: 6/16/2020 (09:38)
Maria ~ So. Cal. ~ Pacific Time Zone
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But ourselves." unknown

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AURA18's Photo AURA18 Posts: 12,679
6/14/20 10:18 P

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Day 12 Fuel or filler?
Set plan LCHF reduces cravings...swapping out filler for fuel.
***Fuel - nutrient dense: green leafy veggies, few berries, quality proteins, natural fats (coconut, olive and avocado).

*Filler rarely - sugar, artificial sweeteners, sugary fruit, starchy vegetables, bread, pasta, packaged and processed foods.
Nightshades peel, deseed and cook (potatoes, tomatoes, peppers, eggplant).

Edited by: AURA18 at: 10/8/2020 (17:43)
Maribeth MN CT Panthers draxe.com/ dance u.nu/ixjy planks u.nu/9w-u u.nu/httpsunu7lag u.nu/43qj2
JUNEPA's Photo JUNEPA Posts: 16,268
8/26/19 1:11 A

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Day 12 - Fuel or filler

Due to busyness from returning from holiday, I did days 11-15 all the same day = August 24 in my written journal and am now transferring them to Spark team posts.

Fuel means the amount of calories I eat equals the amount of calories I burn in a day. This day doesn't discuss the nourishment value of the calories, just that fuel is what you burn in a day, and if you eat more calories, it will become fat = filler.

- Record each of the foods you eat today, then rate each one based on whether it provides fuel or filler.

This week, I have been eating very healthily. So today's record looks pretty good. I am feeling motivated and positive. Sigh, those emotions, I am hoping to get through the next downturn by enacting good habits rather than reacting by feeding my emotions.

Most of my food today was fuel - at supper, I did overindulge in pesto because it is so yummy and I didn't want to waste it and I enjoy eating it.

Breakfast all fuel - rooibos tea, mil, hot cereal (steel cut oats, quinoa, oat bran, wheat bran, hemp hearts, chia seeds, flax seeds, wheat germ- all mixed - 3 tablespoons dry cooked in water), coconut oil, blackberries

Lunch all fuel - shepherd's pie of lean ground beef mixed with a bit of leftover rice, mashed potatoes, gravy from a leftover roast - salad of tomatoes,sweet onions, cucumber, red bell pepper, banana pepper with balsamic vinegar + mustard dressing

Snack and supper fuel - apple, kombucha, slices of cold roast beef, fresh sliced tomatoes, home-made pasta with home-made pesto

filler - extra servings of home-made pesto

- At the end of the day, determine how well you met your fuel needs. Describe this.

protein, fibre, all good
healthy fat, ... went over
carbs ... went a bit over

unhealthy fat, sugar ... none

A good day, except for a bit to much pesto

- Decide whether you need to replace some filler items with healthy foods that provide more fuel. Write down some notes on this

Today I was a bit high in carbs and fat.

June -- Pacific Time Zone
Where you end up is more important than how fast or where you start out.
- Improved fitness and nutrition, energy and confidence are my rewards.
It is our choices...that show what we truly are, far more than our abilities.
A PH (personal high) is the main goal, a PB is the sometime icing on the cake.
Never underestimate the inevitability of gradualness.
Sopra le nebbie delle valle e le vicende della vita sorge una promessa di luce e serenita.


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LIVINTODAY's Photo LIVINTODAY Posts: 9,993
8/22/19 8:57 A

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Looks like a great day to me, Sue. I usually combine my fruits and veggies and call them freggies, aiming for 6-8 servings daily. I consider I have hit my marks with a day like yours - 7 freebies and bonus - lots of protein. We need more of that as we age.

Wanda

Believe in Miracles.
Forgive Everyone.
Life is not fair, but it is good.

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FUNLOVEN's Photo FUNLOVEN Posts: 3,247
8/22/19 8:25 A

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DAY #12 Fuel Or Filler

Some points really stuck out for me in today's lesson:

- Fuel keeps your body running, but filler often gets sent directly to your fat stores.
- Sometimes what starts out as fuel turns into filler by diluting all of the fuel benefits.
- To improve the quality of your fuel look for nutrient dense foods i.e. veggies & fruits
- Never think you can get healthy food at a moments notice: PLAN, PLAN, PLAN!

B - GO LEAN Kashi cereal (fuel)
Banana (fuel)
Milk (fuel)

L - Hummus (fuel)
Carrot Sticks and Sweet Red Pepper Slices (fuel)
Milk (fuel)
Blueberries (fuel)

D - Pork Chop (fuel)
Creamy Coleslaw (fuel)
Milk ( fuel)
Watermelon (fuel)

Even though my food choices we healthy fuel today I see that I was way over on my Protein needs due to all the extra milk I had. My body must have been craving milk because I usually don't drink this much. I know there are people who don't like milk, but I love it!

I also notice that I was way low on my veggie intake by 3 servings. Dinner was all left overs and I ate alone as DH was at a meeting. As I have mentioned before, these nights are frequently charged emotionally for me for some reason. So my goal was to NOT binge eat. I think that stopped me from seeing that I needed to up my veggie intake. I had left over Corn-On-The-Cob that I could have eaten which would have given me one more veggie serving. Oh well! I made a step in the right direction.

Sue

Michigan - EST

LIVE-BREATHE-ENJOY LIFE!
"Live life to its fullest and make the most of every day."


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LIVINTODAY's Photo LIVINTODAY Posts: 9,993
8/21/19 9:03 A

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Day 12 - Food or Filler

Yesterday I ate :
2 eggs and one large sliced tomato - FUEL!

Lean Cuisine Butternut squash ravioli with additional veggies - Fuel

Puerto Rican rice and beans made with brown rice and lots of veggies - Fuel

I did snack - a handful of peanuts - extra protein - still Fuel
Drank only coffee and water though.

so all in all I had a Fuel day yesterday

I have to say though that today started out with a blueberry muffin - definitely filler.
I'll try harder at lunch.

Wanda

Believe in Miracles.
Forgive Everyone.
Life is not fair, but it is good.

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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 24,465
8/21/19 3:59 A

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I did end up having more 'filler' than I planned yesterday - circumstances led to it, but I could have made different choices

Breakfast: Ryvita, peanut butter - fuel

Lunch: Cheese & pickle sandwich, protein bar, apple - fuel

Second lunch: half a cheese scone and butter - filler

Mid-afternoon: the other half of the cheese scone and butter - filler

Dinner: Onion soup - fuel; one slice of Teff loaf - filler

I had my lunch at 11 am which was too early really, but I knew I was going to be working from 11 am to 2 pm and that I'd be STARVING if I waited until 2 pm. I was out with a lady I was supporting and we went to a cafe for lunch - I had a cheese scone to keep her company eating really - could only eat half of it, but took the other half away with me. I could have just had tea to drink - or ordered a small salad bowl. It was a 'backwards food' choice that I'll avoid next time!

Then I ate the remaining half of the cheese scone because it was there! (that's another lesson in the 100 DWL books - not eating something just because it's there!)

When I got home I made myself onion soup which was lovely - but still wanted my (planned but not really needed now) slice of chocolate teff bread with my coffee.

This morning the scale is up 2.5 lbs! Just from one cheese scone really - carbs!

GOCALGAL's Photo GOCALGAL Posts: 5,572
8/20/19 8:55 P

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I avoid fillers as much as possible. Whenever I do, I try to be very aware and limit myself because for me they are addicting, they make me feel sluggish and my weight almost immediately jumps up a few pounds. If I don't continue eating whatever the addicting filler is the weight usually drops off right away, if not it sticks like glue. I've finally learned to make fruit cobblers from our once abundant (now frozen) fresh peaches and apricots. Previously I practiced with canned fruit which also worked. My cobbler is very low in sugar, high in fiber and all the good things (nuts, oats, applesauce) and it tastes great. I eat a moderate amount regularly with a dab of real ice cream and I consider this fuel. Tonight dinner was a frozen Teriyaki Rice Bowl with added cooked zucchini. For my health and maintenance, every meal possible I bulk up with additional veggies. Zucchini is one the easiest especially since my garden runneth over.

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

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

Winning is Not Quitting

THETROUT's Photo THETROUT Posts: 2,231
8/20/19 7:28 P

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Fuels: Breakfast - Fiberone cereal, almond milk, yogurt
Lunch - Protein Shake
Dinner - Grilled chicken, salad, quinoa, broccoli, hummus, fruit salad

Fillers: Dark Chocolate bar with only 150 calories and 7 g sugar. I'm not ready to give this up.
Snack at 3pm - Yasso frozen yogurt bar with 100 calories

I see a lot of improvement from how I ate in the past. My fillers are not entirely junk food. I ate them because I wanted them, not because I needed them for fuel.

Janet in Georgia

Just using SP suggested calorie/protein/carb range

Perfection is not the Goal; Slow and Steady wins the race


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OHANAMAMA's Photo OHANAMAMA Posts: 29,457
8/20/19 11:10 A

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~ Record each of the foods you eat, then rate each based on whether it provides fuel or filler.
Today: breakfast- bulletproof coffee (fuel)
lunch- tomato (fuel), tuna (fuel), mayo (filler, I reckon), chopped jalapenos (fuel)
snack- pistachios (fuel)
dinner- avocado (fuel), eggs (fuel)

~ At the end of the day, determine how well your fuel needs were met.
emoticon

~ Decide whether you need to replace some filler items with healthy foods that provide more fuel. I reckon I could use mustard instead of mayo in the tuna.

MAWMAW101's Photo MAWMAW101 Posts: 15,216
8/20/19 7:32 A

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Day #12 Fuel or Filler
For me this was one of the easiest lessons to learn the first time I worked through this book.
When I buy mostly "fuel" and track every day it is easier to choose good nutrition.
It all starts with planning and stops at the grocery store. Or now the Farmers Market.
This in no way means it’s easy all the time because it’s not. Junk food is everywhere!

Fuel is food with healthy components (vegetables, fruit, fiber, etc) prepared in a way to keep those components in the meal.

Filler is the extras (chips, sweets, high fat snacks, etc) with no nutritional value

Phyllis ~~
Indiana - Eastern Time


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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 24,465
8/20/19 1:51 A

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This one has been a life-changer for me (as has most of this book actually!)

I am so much more thoughtful about my food choices.

I am also very aware now that, as I get older, I really don't NEED as much food - sad, but true!

This isn't directly related to today's task, but I'm finding this meme really helpful at the moment: I think the 'backward food' and 'forward food' relates very well to 'filler' and 'fuel'.



Edited by: SWEETENUFGILL at: 8/20/2019 (01:52)
AURA18's Photo AURA18 Posts: 12,679
5/11/19 1:42 P

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Day 12 Fuel or filler?
LCHF plan reduces carb cravings...swapping filler for fuel.
emoticon I see gains from high carbs fillers. Adding probiotics at the END of meals may improve digestion u.nu/3p20z

When temptations arise, I read posts and wait for cravings for filler to pass.
"Wait 7 minutes" like a commercial break.

Look how small the screen and nobody ate in front of the TV
emoticon bigger screens bigger appetites. emoticon
Linda's Blogs u.nu/9ad6

Good tips u.nu/uo61

Edited by: AURA18 at: 6/14/2020 (22:13)
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TOPS-TORTOISE's Photo TOPS-TORTOISE Posts: 400
2/22/19 10:55 P

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Food or Fuel
Breakfast was a cinnamon bagel with reduced honey walnut cream cheese. I would say that is mainly fuel because I am hungry in the morning and the cream cheese has some protein. Lunch was sushi. With the salmon, veggies, and healthy fats from the avocado I would call that fuel. Dinner was beef stew with a slice of bread and butter. That was mainly fuel, lots of protein in the beef and carrots and potatoes. I could have skipped the bread and butter. Evening snack was a Hy Vee scotcheroo. That was entirely filler, although I did appreciate the flavor of it. I could have had just half a scotcheroo, or made a better choice by skipping it entirely and having an apple or carrot sticks with humus instead. At least I stayed within my calorie range for the day. Lots of room for improvement in my food choices.

The difference between
a winner and a loser is
a 'hare'



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FUNLOVEN's Photo FUNLOVEN Posts: 3,247
11/20/18 9:58 A

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Day #12 Fuel Or Filler - Take 2

As long as I am at home most of my food is filler. I keep my carbs controlled and I rarely snack at night. I do find that if I go too many days with my carb intake too low I get an insatiable hunger/craving for them and end up bingeing on fillers. I know that cravings are supposed to go away after so many days of eliminating a certain food from your diet and this is true for me when it comes to sweets, but it is not the case with my carbs. I think I would be better having a healthier carb such as a bowl of cereal, toast w/ PB, a baked potato w/cheese or sour cream, or even an Egg-O Waffle w/ syrup rather than diving into a bag of tortilla chips.

Linda reminds us to avoid getting trapped without fuel!

Last Thursday I and a friend attended a holiday open house at our local garden center. Wine & appetizers are served. The entire store is decorated with beautiful holiday ideas to tempt us to spend our money. Even though I knew I would be eating dinner in just a couple hours I was hungry and I was caught without fuel! The Guacamole Dip kept calling me until I could no longer resist. I would have preferred to dip with fresh veggies, but all that was available was tortilla chips. Those chips have been my downfall recently and this time was no different. Once I started I could not seem to stop - for the rest of the evening! Somehow I need to remember to plan better when social events are on my calendar. I'm not sure how to do that because even when I have a healthy snack before I leave my house it does not always do the trick of keeping me on track.


9:30 a.m. BREAKFAST: Fuel - Grape Nut Cereal, Banana, Soy Milk

1:30 p.m. LUNCH: Tuna Salad, Carrots, Apple

5:30 p.m. DINNER: Spaghetti w/ Meat Sause, Mixed Greens Salad w/ LF Ranch Drsg.


Edited by: FUNLOVEN at: 11/20/2018 (09:58)
Sue

Michigan - EST

LIVE-BREATHE-ENJOY LIFE!
"Live life to its fullest and make the most of every day."


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LIVINTODAY's Photo LIVINTODAY Posts: 9,993
11/17/18 7:39 P

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Food is FUEL. I'm trying to hold to that and except for falling into the evening snack habit for a few weeks this fall, I do a good job of eating clean, real food. I stay away from chemicals and processed foods now and I've even managed to quit drinking sodas. Actually I quit drinking sodas long ago but that is the hardest thing I have done on this healthy journey. I really think I was addicted to colas. NO more!

The evening snacks are gone now, no eating after dinner works best for me. Last night I did have a hot chocolate before bed but that was a planned treat.



Wanda

Believe in Miracles.
Forgive Everyone.
Life is not fair, but it is good.

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PAULALALALA's Photo PAULALALALA Posts: 28,459
11/16/18 9:03 P

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In reviewing my food tracker the past few days, the only filler I've had is the almond creamer in my daily 2 cups of coffee, and the chocolate frozen yogurt I have as a snack many evenings. The kind of yogurt I buy has a good amount of protein and even some fiber...and yes...sugar. It IS filler for the most part. I stopped buying the frozen yogurt awhile back and found myself eating more at night when I didn't have the yogurt to cap the night off. I found I was eating more in the long run trying to capture that "sweet creamy treat" sensation than I did when I had that small bowl of yogurt. I've even stopped buying salad dressing for my almost nightly salads. A tsp of olive oil, a shake of garlic powder, and some balsamic vinegar tastes better to me.

Eating mainly fuel for several days will change my taste and cravings to want mainly good stuff and make filler less desirable. And... eating junk for just a few days will make me crave more of that. Healthy eating will be somewhat disrupted Thursday, but will get myself back on track after TG ASAP!

Edited by: PAULALALALA at: 11/16/2018 (21:05)
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GRANNYOF05's Photo GRANNYOF05 Posts: 16,329
11/16/18 7:26 P

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I felt that I needed some filler today so I ate 1/2 a roll.

I read somewhere that you can't lose weight if you don't eat some carbs.

So the 1/2 roll was also my carb

Gayle

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DSJB9999's Photo DSJB9999 Posts: 7,737
11/16/18 4:00 P

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Day 12, 100 days Fuel or filler?

Today I have been more aware of fuel or filler and thinking of it stopped me eating 'filler' as I was desiring the extras.
My breakfast was cereal, yogurt and apple - all fuel
Lunch was 2 egg omelette and cheese with stir fry veg all fuel
Tea was leftover Chicken, Squash and Sweet potato stew with rice, carrots and cauliflower, all fuel.
I did have two hot chocolates (low cal ones) which I guess were filler!

Am pleased to be drinking lots more herbal teas rather than teas and coffee.

Edited by: DSJB9999 at: 11/17/2018 (01:39)
Donna
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AURA18's Photo AURA18 Posts: 12,679
11/16/18 3:57 P

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Fuel or filler?
Set plan LCHF reduces cravings...swapping out filler for fuel.

Thanks Gill for email message: "...filler is stuff that has very little nutritional benefit, usually loaded with sugar, salt, carbs, fat - often in combination. Filler literally 'fills the cracks' when we feel, emotionally, like cracking up! Angry, upset, stressed, afraid - all those emotions can create cracks in our emotional well-being - and we reach for things we 'know' will make us feel, temporarily, better.”

Edited by: AURA18 at: 6/4/2020 (19:42)
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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 24,465
11/16/18 3:25 P

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I had some deliberate filler today! I was out at lunch-time (between two visits) and bought a healthy salad from the local shop (lentils, couscous, kale, pomegranate, pecans etc), and I also had a packed of plain salted crisps (potato chips), and a Get Fruity oaty fruit bar (no sugar etc). I probably did need the calories from the potato chips as the salad was only 300 cals - but I could have eaten something more nutritious I guess. It was a day off from work, and a day out visiting friends, it was a 'treat'. It was good that I chose plain salted and not flavoured.

For 'dinner' I had a homemade broccoli soup. Afterwards I did feel I wanted something else, so I had two Ryvita crispbreads with some fruit-only jam on them. I guess that was filler. I need the texture.

I've come to the conclusion that some filler is a necessary part of my daily diet.

MASTERPIECE8's Photo MASTERPIECE8 Posts: 10,583
11/16/18 12:10 P

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Perfect time for this lesson. I love 'fillers'. With the holidays coming I need to be very conscious about the difference and what my 'needs' are. Definitely need fuel. Turkey's a good fuel.

Babs
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CD11945874 Posts: 75,284
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GRANNYOF05's Photo GRANNYOF05 Posts: 16,329
11/16/18 10:39 A

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Love this fuel or filler.

This morning had 2 eggs only. I will count that as fuel. emoticon

For lunch Tuna w/lite mayo on bed of lettuce instead of bread(filler).

Dinner will be homemade chili. I will have half a roll for dipping . Still have a lot of calories left
so I might have a small dish of ice cream w/No Sugar added.

Edited by: GRANNYOF05 at: 11/16/2018 (12:08)
Gayle

Returned to Sparkpeople Aug. 11, 2018.

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SUSMANNIE's Photo SUSMANNIE Posts: 1,388
11/16/18 9:07 A

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Hi! Jumping in here - I fell behind in starting 100 Lessons.

Fuel or filler? What a perfect way of expressing this. I'm keeping this phrase to use. And why this food at this time?

My snacking has increased during my recent sinus infection. Indiscriminate grazing. Back to logging everything, and maybe preplanning. And back to this team!

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CAROLYNINJOY1's Photo CAROLYNINJOY1 Posts: 12,173
3/21/18 11:14 P

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Day 12 Fuel or filler? I preplan my foods with the nutritional planner on Spark Pages. I primarily eat foods for fuel. The only filler I had today would have been catsup on my potatoes or butter on my spinach only for flavor. I thought about leaving off the catsup and realized that if I had, I would have been obsessing over 30 calories and that would not have contributed to making this a permanent lifestyle. I don't have any filler foods other than that to replace.

Joy is a Choice. Choose joy moment by moment.

When all else fails, persistence prevails.

Injoy:) Carolyn

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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 24,465
3/18/18 4:02 A

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Welcome back onto dry ground! I've never been a binge-eater, but even a chaotic day can feel like the pits! I had a lot of bread yesterday and am really feeling it today.

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MTN_KITTEN's Photo MTN_KITTEN Posts: 9,690
3/17/18 12:49 P

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I am coming off a long binge cycle ... and eating for fuel. I do want my food to be appealing and tasty.

Eating for fuel ... feeding my body well ... becomes easier and easier the more I do it.
emoticon

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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SKIRUNNER1 Posts: 2,544
3/16/18 8:39 P

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About the only “health food” bars I eat any more are Quest vanilla almond. They have a lot of protein and very little sugar. I also avoid anything labeled low-fat; they usually have added sugar to compensate. I am not afraid of a moderate amount of natural fat - it increases satiety and raises insulin less than proteins or carbs. I also try to remember that the longer the shelf life of a “food”, the longer the negative effect on my body!



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CHAR46SUE's Photo CHAR46SUE Posts: 2,832
3/16/18 7:37 P

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I just printed my last 7 days nutrition report from spark, the one with all the nutrients. I got out a green, yellow, and red marker circling the good, the bad, and the ugly!

This is a real eye opener assignment!

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Edited by: CHAR46SUE at: 3/16/2018 (19:39)
Charlotte
Twin Cities, Minnesota, USA
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PAULALALALA's Photo PAULALALALA Posts: 28,459
3/16/18 6:58 P

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DH and I are pretty good as far as eating fuel as the main source of our calories. The filler tends to creep in with late night snacking on things like crackers and cheese...and maybe some of that fancy jam we got for Christmas. Oh -- and those fruit and nut bars that are "healthy" But sometimes, it's just -- too much fuel. Even if something is "quality", too much just overflows the tank.

edited because I meant to add alcohol. I'm pretty sure beer and wine and DH's coffee liqueur would be considered filler.

Edited by: PAULALALALA at: 3/16/2018 (18:59)
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ITZ_SUE's Photo ITZ_SUE Posts: 2,170
3/16/18 6:48 P

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I'm doing good on "fuel" today ... definitely helps having smaller meals more often .. keeping the balance, and not getting over-hungry. These suggestions are great!

Edited by: ITZ_SUE at: 3/16/2018 (18:49)
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CHAR46SUE's Photo CHAR46SUE Posts: 2,832
3/16/18 4:57 P

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Are granola bars filler or fuel? Maybe it's a little of both. . .

Charlotte
Twin Cities, Minnesota, USA
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EL (Extra Leader) on the Spirited Under Dawgs - 5% Challenge
100 days of Weight Loss by Linda Spangle
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MASTERPIECE8's Photo MASTERPIECE8 Posts: 10,583
3/16/18 11:29 A

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This was difficult for me. I've gotten so much better though. It takes work and planning. With me it's all about planning.

I laughed at the 'crunch' request because that's an issue with me too. I love 'crunch.' My GD loves pretzels. So I always have pretzels. You're right - they, in my opinion, do the least damage. Plus it takes longer to eat a pretzel than chips! We love carrots and celery too.

Babs
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FUNLOVEN's Photo FUNLOVEN Posts: 3,247
3/16/18 10:03 A

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When I am at home I have little problem with sticking to food for fuel. We rarely have "junk" food in our house although the other day when I was headed to the grocery store DH did ask if I would buy him something "crunchy" that he could have with his lunch. I should have brought him home a bag of carrots emoticon , but I knew that wasn't what he was asking for. So as I walked down the snack isle I picked up a bag of fat free pretzels. I knew if I ran into a craving they would be the least damaging.

Yesterday was a big "food" day for me as I mentioned and I did well until after my Bible study group gathering last night. We have small group gatherings in "host" homes. After our discussion in the living room we gather around the dining room table where there is lots of "offerings".

I brought a WW recipe I wanted to try and it would also give me a healthy option. I was disappointed in the recipe. The worst part of this was that at my end of the table sat all of the junk food options staring me in the face - cupcakes (which I also brought to get them out of my house!), homemade cookies (this person makes the best darn cookies!), Wheat Thins and cheese spread, Peanut Butter Sandwich crackers. It was just too much for me to face and so, well, you know the rest of the story!

I wish I could come up with a plan to resist these monthly temptations. UGH!

Sue

Michigan - EST

LIVE-BREATHE-ENJOY LIFE!
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MAWMAW101's Photo MAWMAW101 Posts: 15,216
3/16/18 9:32 A

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Day #12 Fuel or Filler
For me this was one of the easiest lessons to learn the first time I worked through this book.
When I buy mostly "fuel" and track every day it is easier to choose good nutrition.

Fuel is food with healthy components (vegetables, fruit, fiber, etc) prepared in a way to keep those components in the meal.

Filler is the extras (chips, sweets, high fat snacks, etc) with no nutritional value.

Phyllis ~~
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CD13384562 Posts: 7,356
3/16/18 6:43 A

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Most of the time I eat for fuel. I do keep some peanut butter crackers in my desk drawer at work for times when lunch is no where on the horizon and I am starting to feel low. Filler occasionally would be popcorn.

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Edited by: CD15245502 at: 3/16/2018 (04:33)
MTN_KITTEN's Photo MTN_KITTEN Posts: 9,690
11/24/17 5:06 P

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I have made great strides in eating for fuel. I now eat three meals a day with no snacks and have found I am less "hungry". I eat veggies at every meal.

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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AMYBELLES's Photo AMYBELLES Posts: 14,822
11/18/17 9:41 P

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I think I’ve made a lot of progress over the past years, eating more fuel and less filler. My meals are very healthy and balanced for the most part, even when I go out to restaurants for meals anymore. I am proud that I often ask to replace fries for a salad or steamed veggies and/or eat only half on my plate. Snacks are my downfalls at times, especially when I go to social events (like game nights at a neighbor’s house) and they have different snacks in a buffet style to eat in between games. I try my best to choose the fruit and veggies, if they have them, but I do sometimes succumb to fillers like crackers or sweets. Last night when we played pinochle, they had little chocolate covered pretzels, and I ate a few and then a few more, as they are my favorite! I enjoyed them, but I know I should have stopped myself at two or three.

**~Amy~**
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~The Villages, Florida
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SLENDERMAMA1's Photo SLENDERMAMA1 SparkPoints: (8,577)
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11/17/17 11:47 P

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I enjoyed reading everyone’s responses. Gill I love your Xmas menu...hmmm...Stilton cheese tartlets sounds so good!

I read my old response, nothing has changed unfortunately.

I still succumb to fillers when I’m unprepared . So .....means I really need to develop better strategies for those times. No one ,...not even the Boy Scouts...are ALWAYS prepared...no matter what they say.

you don't have to see the whole staircase. Just take the first step.


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AURA18's Photo AURA18 Posts: 12,679
11/17/17 10:33 A

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emoticon

Edited by: AURA18 at: 6/4/2020 (19:31)
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FUNLOVEN's Photo FUNLOVEN Posts: 3,247
11/17/17 10:03 A

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Cheri - I love you "10 Reasons" mantra! That is so cool. AND easy to remember. Good job with the pizza at church.

Maria - I feel like my daily "job" is the weight loss path I am on too. I sure takes up enough of my time.

Gill - I could feel your joy when you said you FINALLY have the "filler" challenge figured out! And I would love to know what kind of healthy Cranberry Relish you come up with because I make my own with Cranberries and Oranges ground up and then sugar added. So that sugar really adds a punch to the calorie count.

So every morning I have been writing down in my journal what Food Challenges I will be facing in my life for the day. Yesterday I wrote about going to a Christmas Open House at our local Garden Center with a friend where there would be snacks & wine. We were going to dinner afterwards. We both grabbed a small glass of wine and sipped while we roamed around the store looking at all of the beautiful stuff. She got there early and said she passed up the snack table. That was all the encouragement I needed to pass it up too and I thanked her for her Good Example! Dinner was acceptable although I had skipped lunch (again) so I was really hungry.

What I forgot to address in my journal was my Book Club group I had to attend after dinner was over with. After the Book discussion we all gather around a table for social time and snacks - yup, you guessed it - FILLER! I brought Mozzarella Sticks wrapped in Proscuitto and everyone else brought JUNK! And then I succumbed to the temptation. You would think I could remember that I am very vulnerable right now and apparently I absolutely cannot have any "extra" foods staring at me.

This weekend I am going away with my DD. We both have birthdays in November and this is our gift to each other. There will be tons of temptations for me to conquer emoticon

Sue

Michigan - EST

LIVE-BREATHE-ENJOY LIFE!
"Live life to its fullest and make the most of every day."


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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 24,465
11/17/17 9:18 A

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It's taken me my whole life so far (!) but finally, FINALLY, I have reached a stage where my primary source of energy for the day comes from well-considered food choices. Fillers appear less and less in my weekly intake, and when I do fancy a filler, I am conscious of what I'm doing - I'll buy a single-serving size bag of chips for example. I actually read the labels on snack foods now - how much protein/carb/sugar does it have? I look for about 2% sugar; a ratio of 5:1 on protein/carb. Then I check the recommended portion sizes and the amount contained in the bag. I've become a pretty good 'filler expert'!!!

Because this is no longer a daily occurrence, I have found that I've really enjoyed planning my holiday menu (for Xmas Day) and actually choosing some 'treats' to enjoy. Even those have become more healthy - yesterday I realized that I didn't really care about having Xmas pudding - and would have a baked apple, stuffed with nuts, fruits & spices (and a bit of brandy!). Instead of sweet mince-pies, I've decided to make some savoury tarts from a recipe I saw using circles of tortilla as the cases, filled with some Stilton cheese with walnut and cranberry. I also decided to just buy my cranberries and make a healthy cranberry sauce, instead of the sugary shop-bought one.

Edited by: SWEETENUFGILL at: 11/17/2017 (18:05)
GOCALGAL's Photo GOCALGAL Posts: 5,572
11/17/17 8:18 A

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Right on Phyllis! For years I was in my calorie range but struggled to lose or to keep off weight especially in the mid-driff area. The more I lose the fillers, the more I lose the fat stores. If I start including too many fillers the fat stores start coming back almost overnight. I think for some of us, recognizing this is essential for success. My dh can eat fillers galore and has no problem.

Cheri, love your positive self talk with "10 reasons".

I agree Sue. It gets better each time through.

Edited by: GOCALGAL at: 11/17/2017 (08:22)
Maria ~ So. Cal. ~ Pacific Time Zone
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But ourselves." unknown

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MAWMAW101's Photo MAWMAW101 Posts: 15,216
11/17/17 7:57 A

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Way to go Cheri and Maria....

Day # 12 Fuel or Filler
Fuel keeps your body running but filler often gets sent to your fat stores.
Most healthy foods like lean meat, fruits and vegetables are fuel that keeps you going.
Most sweets, chips and snacks are fillers. A lot of 100 calorie snack foods are fillers.
emoticon Wouldn’t it be great if healthy food was advertised instead of junk?
But alas, it’s the junk where the profit is. It takes very few potatoes to make a large bag of chips!
emoticon Keep going, it’s so worth it to be healthy!

Edited by: MAWMAW101 at: 11/17/2017 (07:58)
Phyllis ~~
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GOCALGAL's Photo GOCALGAL Posts: 5,572
11/17/17 7:56 A

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Fuel or Filler?

I continue to find through years of tweaking (and I mean years) that the more balanced I eat (including snacks) and the more nutrient dense my food the better I usually do in every way from my energy level to weight and wellness.

Every time I eat I try to focus on fuel and include as many veggies/fruits with a little protein. This means a lot of chopping and prep but for me, I have the time now and it is well worth the effort.

There are the inevitable slip ups but it feels like it is getting easier and as my daily "job" becoming my lifestyle. Getting through the holidays avoiding too much filler and weight creep will be the true test. emoticon emoticon emoticon

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

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

Winning is Not Quitting

CGH-ARTYPANTS's Photo CGH-ARTYPANTS Posts: 2,236
11/17/17 6:39 A

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Filler can be so tempting when it is easy to grab, so I try to make it hard to grab. I help myself a lot when I keep a store of healthy snacks available. There will still be situations when temptation is there. It is helping me to think “10 reasons, 10 reasons” when filler is in front of me. Since I have started planning for 6 small meals a day I don’t get hungry, therefore it is easier to be strong against the temptation to eat filler. I keep yogurt, fruit, and nuts at work. I pack my lunch.
Wednesday night at church, I knew the meal was going to be pizza and chips. Not good for me. So I ate soup and sandwich before I went. I helped serve and did not give into temptation. I was proud of myself. “10 reasons” seems to be my go to motivational phrase. I can’t name off all the 10 reasons I came up with, but I know the top ones and just those two words are helping me.


Cheri from Georgia
Direction - not Intention - determines Destination
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CD13384562 Posts: 7,356
11/17/17 6:12 A

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Gosh I got mixed up and posted todays' yesterday!

I agree Gil I love to read back through what we've said the last time round, and the time before that. We get a little better each time we go through these.

Onward & Downward!

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SKIRUNNER1 Posts: 2,544
7/12/17 7:22 P

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Catching up! I've been reading but not journaling each day.

I think that this is one of the very most important concepts of this book. I am learning to listen to my body and what it needs rather that to my mind and what it might want, and it is paying dividends.

My Dr. visit this week was really good- all the blood tests they could think of to give me were within the desired range. Am I bragging? Yes, but with a larger point that after 2+ years on Spark, following the Spark menus with their substitution lists, reading articles, doing challenges, being somewhat active on this team, working on my emotions and the why of my eating, and frankly doing steady but actually rather low levels of exercise, my health objectively has continued to improve in my mid-seventies.

I stood in line at Starbucks Saturday to get coffee and a Turkey Bacon & Egg White Breakfast Sandwich for breakfast and heard two voices behind me. They were comparing Weight Watcher point values of what I intended to order with a spinach wrap (6 and 9), when one of them said "But look, that does doughnut is only 9 points too and it would be so much more satisfying!" I don't know what they ordered, but I heard that statement with so much interest - two years ago I would have agreed with her, now I don't. Satisfaction now to me is what agrees with my body; I have learned how nutrition feels! This doesn't mean I don't occasionally have a small cookie or piece of chocolate, but I have to have my basic nutrients first so the sugar doesn't throw me for a loop!



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