PointsPlus Virtual Meeting (Jan 5-11): Spaces - Home
Jan 5, 2020 16:31:48 GMT
doordie50, cj59, and 1 more like this
Post by irisinnia on Jan 5, 2020 16:31:48 GMT
Welcome! This is a thread for people who want to attend a meeting from the comfort of their own home. We are primarily a PointsPlus board (Go Team Yellow!) but all are welcome to revel in the GHG's, 16 Routines, and topics that never get old.
If you're new here, feel free to introduce yourself!
If you have anything to celebrate, share and give yourself a bravo sticker: +
If you want to make it official, you can weigh yourself and put it in your tracker or share it!
If you need some accountability, feel free to post daily how you’re doing on PP/GHG’s.
This Week's Topic: Managing Your Spaces - Home
Spaces is a bit of a challenge because there is little online information left - most of it was embedded in the app - but I have found some of it in the Success Handbook 2012 by Liz Josefsberg. So I’m going to do a write up / paraphrase much like on the Beck Review board. Here we go!
Chapter 3 - Defy the Temptation Odds
Liz introduces the term obesogenic - “causes obesity" to describe the world we live in. Commercials, billboards, candy strategically placed at the check out in a department store, are all marketed at you. Spaces means creating places that are filled with good choices, not temptations from marketers.
Put Up Barriers
The analogy is digging a moat around your castle and controlling the draw bridge. Examples are:
Putting tempting treats into out-of-reach cupboards so you don’t have to look at them every time you open the door.
This also makes it so you’d have to use a step to get to them.
Instead of hoping you can resist the treats you can create a world where you don’t have to see or think about them.
Start the Domino Effect
Liz writes that changes your spaces are key because they cause a domino effect and the tiny changes lead to deeper, more lasting change.
Tackle Big and Small Spaces
All the spaces are listed but today we’ll talk about the home.
The Kitchen - In addition to keeping healthy foods more accessible and unhealthy foods less accessible, Liz recommends keeping healthy food ready. Her example is opening the fridge to an uncut watermelon vs a cut up one. Which one are you more likely to eat?
The TV Room - If you’re in the habit of munching while watching TV you can try using your DVR to fast forward through commercials, turning off the lights in the kitchen so you know it’s “closed”, watching TV further away from the kitchen, or even reading instead of watching TV. The goal is to make small changes in your environment so your typical patterns can be changed.
The final tip is whenever you’re looking at a space, use the three R’s: Remove, Replace, and Rearrange.
- What space in your kitchen could use some work - fridge, cupboard, counter, etc? What could you remove, replace, rearrange to make the space more helpful on your weight loss journey?
- Do you eat while watching TV, playing on the computer, reading, etc? How could you use the three R’s to stop mindless/distracted eating?
Don’t stop there! It doesn’t end with food and the kitchen, you can also change your spaces so that you’re more likely to exercise, laying out your exercise clothes, putting a sticky-note reminder on your mirror, etc. What can you put in your home that would help you make better habits?
This Week’s Routine: Identify tasks you now do sitting and do them standing or pacing.
GHG of the Week: Milk Products - 2 servings - Low fat (1%) or fat-free - Examples of servings include 1 cup milk or yogurt or 1 1/2 ounces of many cheeses
Meal of the Week: Lunch
What are you having for lunch?
Recipe of the Week: Baked Cauliflower "Mac" and Cheese (6PP)
www.skinnytaste.com/cauliflower-mac-and-cheese/
Next Week’s Topic: The Skill of Flexible Restraint
If you're new here, feel free to introduce yourself!
If you have anything to celebrate, share and give yourself a bravo sticker: +
If you want to make it official, you can weigh yourself and put it in your tracker or share it!
If you need some accountability, feel free to post daily how you’re doing on PP/GHG’s.
This Week's Topic: Managing Your Spaces - Home
Spaces is a bit of a challenge because there is little online information left - most of it was embedded in the app - but I have found some of it in the Success Handbook 2012 by Liz Josefsberg. So I’m going to do a write up / paraphrase much like on the Beck Review board. Here we go!
Chapter 3 - Defy the Temptation Odds
Liz introduces the term obesogenic - “causes obesity" to describe the world we live in. Commercials, billboards, candy strategically placed at the check out in a department store, are all marketed at you. Spaces means creating places that are filled with good choices, not temptations from marketers.
Put Up Barriers
The analogy is digging a moat around your castle and controlling the draw bridge. Examples are:
Putting tempting treats into out-of-reach cupboards so you don’t have to look at them every time you open the door.
This also makes it so you’d have to use a step to get to them.
Instead of hoping you can resist the treats you can create a world where you don’t have to see or think about them.
Start the Domino Effect
Liz writes that changes your spaces are key because they cause a domino effect and the tiny changes lead to deeper, more lasting change.
Tackle Big and Small Spaces
All the spaces are listed but today we’ll talk about the home.
The Kitchen - In addition to keeping healthy foods more accessible and unhealthy foods less accessible, Liz recommends keeping healthy food ready. Her example is opening the fridge to an uncut watermelon vs a cut up one. Which one are you more likely to eat?
The TV Room - If you’re in the habit of munching while watching TV you can try using your DVR to fast forward through commercials, turning off the lights in the kitchen so you know it’s “closed”, watching TV further away from the kitchen, or even reading instead of watching TV. The goal is to make small changes in your environment so your typical patterns can be changed.
The final tip is whenever you’re looking at a space, use the three R’s: Remove, Replace, and Rearrange.
- What space in your kitchen could use some work - fridge, cupboard, counter, etc? What could you remove, replace, rearrange to make the space more helpful on your weight loss journey?
- Do you eat while watching TV, playing on the computer, reading, etc? How could you use the three R’s to stop mindless/distracted eating?
Don’t stop there! It doesn’t end with food and the kitchen, you can also change your spaces so that you’re more likely to exercise, laying out your exercise clothes, putting a sticky-note reminder on your mirror, etc. What can you put in your home that would help you make better habits?
This Week’s Routine: Identify tasks you now do sitting and do them standing or pacing.
GHG of the Week: Milk Products - 2 servings - Low fat (1%) or fat-free - Examples of servings include 1 cup milk or yogurt or 1 1/2 ounces of many cheeses
Meal of the Week: Lunch
What are you having for lunch?
Recipe of the Week: Baked Cauliflower "Mac" and Cheese (6PP)
www.skinnytaste.com/cauliflower-mac-and-cheese/
Next Week’s Topic: The Skill of Flexible Restraint
Back in onederland after my daughter's three week visit and the gain that came with it
I don't think WW really had an answer for vegans when we had the GHGs. I know this issue was raised at my meetings. I think the point of the dairy is both protein & calcium. Maybe pick the nondairy alternative that has the best of those.