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2/21/20 10:37 A

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I ask myself a I mad sad feeling bad

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ON-MY-WAY2FIT's Photo ON-MY-WAY2FIT Posts: 898
2/20/20 2:30 P

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emoticon

Keeping the 4 questions in my head is a big help and does reduce what I eat.

Hobbie , Did you find your book? Hope so.

Your Spark friend Polly.

Sometimes I can feel depleted and when I do I find hope in this verse I am sharing with you.

Isaiah 40:31

But they who wait for the Lord shall renew their strength; they shall mount up with wings like eagles; they shall run and not be weary; they shall walk and not faint.


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2/20/20 12:15 P

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This is a great team

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2/20/20 11:09 A

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ON-MY-WAY2FIT And READY you are doing awesome!

You have brains in your head. You have feet in your shoes. You can steer yourself any direction you choose. You're on your own. And you know what you know. And YOU are the one who'll decide where to go...

~Dr.Seuss -'Oh,The Places You'll Go!'


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2/19/20 3:24 P

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emoticon There is a saying "Better alone than in bad company", I have put a number of them out of my life.

That is wonderful that you are making new experiences!

Your Spark friend Polly.

Sometimes I can feel depleted and when I do I find hope in this verse I am sharing with you.

Isaiah 40:31

But they who wait for the Lord shall renew their strength; they shall mount up with wings like eagles; they shall run and not be weary; they shall walk and not faint.


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2/19/20 10:40 A

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Iím Beginning to make new experiences. Joined a walking group. Attend a class through a church. Got my daughter involved in another group

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2/18/20 11:39 A

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I am choosing to end my negative friendships as they are not needed or wanted. Would rather have no friends then those kind.

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2/17/20 1:41 P

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I need more people in my life who are like sunshine and not dark clouds. LOL

Your Spark friend Polly.

Sometimes I can feel depleted and when I do I find hope in this verse I am sharing with you.

Isaiah 40:31

But they who wait for the Lord shall renew their strength; they shall mount up with wings like eagles; they shall run and not be weary; they shall walk and not faint.


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2/17/20 10:09 A

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Just getting out yesterday with the sun brightens my day

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2/16/20 1:21 P

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For some reason I am feeling the sad today.

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2/15/20 8:49 P

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Messed up yesterday , think I was feeling a bit Sad .

Your Spark friend Polly.

Sometimes I can feel depleted and when I do I find hope in this verse I am sharing with you.

Isaiah 40:31

But they who wait for the Lord shall renew their strength; they shall mount up with wings like eagles; they shall run and not be weary; they shall walk and not faint.


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2/13/20 2:26 P

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Yes

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2/12/20 8:42 P

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emoticon

Your Spark friend Polly.

Sometimes I can feel depleted and when I do I find hope in this verse I am sharing with you.

Isaiah 40:31

But they who wait for the Lord shall renew their strength; they shall mount up with wings like eagles; they shall run and not be weary; they shall walk and not faint.


 current weight: 179.0 
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2/12/20 11:18 A

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I made a veggie soup and even added cabbage. I love this team as I am controlling it so it does not control me

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ON-MY-WAY2FIT's Photo ON-MY-WAY2FIT Posts: 898
2/11/20 3:01 P

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READY: We seem on the same circuit a lot. I felt like I had a bottomless pit for a stomach , but I handled it good. I ate 2 snacks instead of one. She recommends 2 snacks in her book so I was ok with it. I been watching my starches and just eating one slice of bread if I make a sandwich , but since I was truly feeling hungry I up it to two. Today I am back to normal.

Your Spark friend Polly.

Sometimes I can feel depleted and when I do I find hope in this verse I am sharing with you.

Isaiah 40:31

But they who wait for the Lord shall renew their strength; they shall mount up with wings like eagles; they shall run and not be weary; they shall walk and not faint.


 current weight: 179.0 
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2/11/20 8:30 A

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Me too. Yesterday was one of those I am so hungry days. I stayed within my calories but was hard. I even woke up with my stomach growling.

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EARTHSEAME's Photo EARTHSEAME Posts: 4,922
2/10/20 2:15 P

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Asking the four questions has made me realize that I need to pay more attention to HALT's warning about letting myself get too hungry, emotional, or tired. When I am any of these things, I have less control over what I eat.

-Evie


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ON-MY-WAY2FIT's Photo ON-MY-WAY2FIT Posts: 898
2/10/20 12:51 P

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Working for me.

Your Spark friend Polly.

Sometimes I can feel depleted and when I do I find hope in this verse I am sharing with you.

Isaiah 40:31

But they who wait for the Lord shall renew their strength; they shall mount up with wings like eagles; they shall run and not be weary; they shall walk and not faint.


 current weight: 179.0 
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READY201811's Photo READY201811 SparkPoints: (107,572)
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2/10/20 10:21 A

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I halt and ask myself before automatically just eating

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2/9/20 2:17 P

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I am doing great asking myself those questions and it stops me from eating at inappropriate times. emoticon

Your Spark friend Polly.

Sometimes I can feel depleted and when I do I find hope in this verse I am sharing with you.

Isaiah 40:31

But they who wait for the Lord shall renew their strength; they shall mount up with wings like eagles; they shall run and not be weary; they shall walk and not faint.


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ON-MY-WAY2FIT's Photo ON-MY-WAY2FIT Posts: 898
2/8/20 8:00 P

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I eat on a regular schedule because I am on insulin . One snack between meals helps me not over eat at next meal. I don't want something to eat at other times unless it is emotional and HALT works . A few times I started to grab something and eat then I think about the questions and pass that snack or binge ..whatever the case.

Your Spark friend Polly.

Sometimes I can feel depleted and when I do I find hope in this verse I am sharing with you.

Isaiah 40:31

But they who wait for the Lord shall renew their strength; they shall mount up with wings like eagles; they shall run and not be weary; they shall walk and not faint.


 current weight: 179.0 
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READY201811's Photo READY201811 SparkPoints: (107,572)
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2/8/20 7:12 A

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I like to self check am I mad sad feel bad

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2/7/20 9:00 A

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I question myself alot

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ON-MY-WAY2FIT's Photo ON-MY-WAY2FIT Posts: 898
2/6/20 5:36 P

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Asking myself if I am truly hunger or could I be thirsty , angry, sad, whatever the emotion , this has been very helpful and I think is what help me from eating inappropriately leading to a weight loss last month.

Your Spark friend Polly.

Sometimes I can feel depleted and when I do I find hope in this verse I am sharing with you.

Isaiah 40:31

But they who wait for the Lord shall renew their strength; they shall mount up with wings like eagles; they shall run and not be weary; they shall walk and not faint.


 current weight: 179.0 
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EARTHSEAME's Photo EARTHSEAME Posts: 4,922
2/6/20 11:59 A

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Asking the Four Questions is not difficult for me. I find it useful and helpful. I have to be careful to have an attitude of love and care for myself when I ask them though. Judgement creates a punitive atmosphere and can trigger a binge.

-Evie


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1/16/20 7:02 P

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I was able to limit my serving of a vegetable that I have a food sensitivity to even thought it tasted very good.

I was also able to have a small serving of air-popped popcorn instead of a binge on a big bowl of buttered popcorn.

Thank you, four questions! :)

-Evie


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1/12/20 6:57 P

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It does not work for me to ask the questions half-heartedly or only sometimes. They really work if I make sure that I have healthy food available.

-Evie


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CRACKERS4554's Photo CRACKERS4554 SparkPoints: (75,940)
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7/25/15 9:20 A

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Great job with the chocolate! I decided if I want chocolate I will eat a sugar free chocolate pudding.

I used the four questions to help decide eating turkey, brown rice and veggies was better than ordering a pizza.

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BONNIEMARGAY's Photo BONNIEMARGAY SparkPoints: (610,865)
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7/24/15 2:54 P

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I am trying to remember to use these questions *again* after I have already started eating, because I do not have to clean my plate. I do not have to finish overly large portions. I am not the hungry little girl I once was.

Do I need to finish ALL of this food right now? Usually the answer is no, but this is a tough practice for me!

Would I enjoy finishing it later? Very often, I would enjoy it even more when I am actually hungry again.

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JUSTYNA7's Photo JUSTYNA7 Posts: 6,598
7/24/15 2:17 P

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What a great share! Very exciting use of the tools!


I have joy in my soul and joy in my step. Walk with me! Justyna

My Success story:
http://www.sparkpeople.com/blog/blog.a
sp?post=justyna_lost_65_pounds_with_a_
little_help_from_her_sparkfriends


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7/24/15 10:15 A

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Great success with the 4 questions! Last night felt like an epic battle. Knowing my pre-diabetic diagnosis 2 months ago, my daughter hid the evil, seductive, dark chocolate caramel at my request. 3 days ago, not looking for it, I came across it hidden behind the tea tins. When I sat down to watch a cable movie last night I had a snack attack. For the first hour I fought it off. Am I hungry? Yes. Is this what I feel like eating? Yes. Is it what I feel like eating now? Yes. Something else instead? I'll have a handful of blueberries. An hour later. Yes a square of chocolate is what I feel like eating now and nothing else will do. I could eat a full cup of blueberries and still crave the chocolate. The dilemma is that once I start, I keep going. So I took a bathroom break and thought about it. Since my goal is to focus on building long term habits, never having chocolate is unrealistic. So I visualized savoring every tiny bite of dark chocolate, and then using my strong motivation to avoid diabetes as a stop sign. And it worked. I ate one small square and stopped! I'm quite excited.

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JUSTYNA7's Photo JUSTYNA7 Posts: 6,598
7/21/15 9:45 P

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Personally, I set my journal in the kitchen on the counter as a sentry after the kitchen was "closed" for the night. In order to get to the food I had to answer the questions first. Just knowing I would have to do that often stopped me from entering the kitchen at all. I've gotten some acceptable snacks now that I can go to in an emergency. For me I have chosen clean eating as a goal with little or no sugar. More vegetables. Protein at all meals. It helps to have the kitchen clean and "closed", but I live in a house with people who are all on different schedules and even while I write someone has gone in and prepared something that smells amazing.

Again, this is a tool that I thought would not be very powerful. But it allows a voice, an inner dialogue to take place rather than just the "ego", or hungry, emotional, bored me having no resistance. The questions put up resistance and say "hey, who goes there... and what are you about?". I remember many years ago hearing someone say "binging is wrong" and I was quite surprised. No one had ever said that to me. Well, in this case it is the same. Somewhere in society we have gotten the idea that late night snacking is OK. We deserve a little something. And the idea of "as a treat" has become "every day" instead of only for special occasions. So... I am putting it out there. Snacking is not OK on a normal day. If I plan a 4th meal which is basically snack size... that is fine. And if I NEED more then I also need to justify that and learn from it. My problem is that I am quite happy to start a new habit. I remember I NEVER had any kind of snack at work. And then I started. I NEVER used to eat in front of the computer or TV. And then I started. I NEVER used to buy popcorn at movies. And then I started. So... those were all habits that I have managed without before I "allowed" a change. Maybe to be "like everyone else". Maybe it was my food monster tricking me into giving permission. The four questions are helping me redefine what "normal" eating is.

One of the things I realized too is foods are not just good and bad. There is a range for me. Good, better, best... and not so good, OK really not great, and bad bad bad. Sometimes for me I need to fend off the bad with a good choice and realize it is not the best choice this time. I know that is not what other people do. Some people believe there are no bad foods and can portion out little bits. Ah... that has not worked well for me in the past. I know some foods are triggers for me. And sometimes a not so good food is just a better choice. I'll let you figure your own way about this topic!

Edited by: JUSTYNA7 at: 7/21/2015 (21:59)
I have joy in my soul and joy in my step. Walk with me! Justyna

My Success story:
http://www.sparkpeople.com/blog/blog.a
sp?post=justyna_lost_65_pounds_with_a_
little_help_from_her_sparkfriends


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JUSTYNA7's Photo JUSTYNA7 Posts: 6,598
7/21/15 9:36 P

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This chapter is about tool #4, asking yourself the four questions. You already have your journal on hand for describing what you are eating and why. Julia now suggests being able to use the pen to fend off the "snack attack" or in my case, eating "off plan".

Write these in your journal:
1. Am I hungry?
2. Is this what I feel like eating?
3. Is this what I feel like eating now?
4. Is there something else that I could eat instead?

My two cents? Think of the 4 questions as "Defending your right to be healthy" or some other line that works for you. They are not meant to shame you. Not to prove you can't do this... No, they are a tool and part of your weapons. So maybe you even have a better more personal question to ask yourself before you give in to that food. It might be about whether this food is worth the "first bite" trigger... or if you are thirsty instead of hungry.

After you have tried out the 4 questions the Writing Diet task is to look closely at the questions and decide if they were helpful to you.
p. 38 "Take pen in hand. Ask yourself, "What is my attitude toward using the four questions?" Write about it in detail. Do you have one that often pays off? Is threre one you tend to skip? Has question number four helped you to alter the contents of your refrigerator?"

This is a tool to help bring about a change in behaviour. It might mean you need more planning. Realizing you need a larger meal before a workout. Admitting some foods just can't be in the house. Or it might be the aha moment where you realize you are always reaching for a food at this time or in this situation. Or it might mean you need to find some foods that will work for you until you can say no to the snack attack.


Edited by: JUSTYNA7 at: 7/21/2015 (21:55)
I have joy in my soul and joy in my step. Walk with me! Justyna

My Success story:
http://www.sparkpeople.com/blog/blog.a
sp?post=justyna_lost_65_pounds_with_a_
little_help_from_her_sparkfriends


 current weight: 197.0 
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