Diet & Healthy Eating
Often times the hardest part about dieting is imagining how long it will take to get where you want to be. But, the journey of a thousand miles starts with a single step. So try starting small; cook dinner 3 nights a week, or take lunch to work. But big steps or small, commit today to the most important thing you've got...your health.
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To eat is a necessity, but to eat intelligently is an art.
- Francoise de la Rochefoucauld
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Community Journal: Diet & Healthy Eating
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PHLiiP Sep 24, 2018, 11:26 AM"https://www.youtube.com/watch?v=a0lIKb-nNM0 Well... I think you do actually have to make a piece of music; because if you use at the end of the day - you will get a copyright infringement and then the piece might not get as far as it would have normally... It might also go really far but through copying and reposting... and it might not get back to you..."View my Commitment -
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neiltigh Sep 24, 2018, 7:54 AM"I have been very successful and noticed the difference. I had one lapse which resulted in a day where I missed 2-3 mindful moments. I've donated £10 to SAMH and will report success."View my Commitment -
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kglass1 Sep 24, 2018, 2:28 AM"This week I was successful. Challenging myself to work out more, which meant going to the gym three times this week. My goals including trying bench presses and squats with weights for the first time. I was much stronger that I anticipated. Benching 25 on each side and squatting about the same. If I’m not mistaken, plus the weight of the bar, means I benched/squatted 90? Nothing truly impressive obviously compared to others but someone please correct me if I’m wrong. I even asked my more fit and regular gym going friends for education on proper technique and work out regiments. This week, because it was Yom Kippur was all about renewal and reflection. I hope my new goal reflects a mentality of health and continuous betterment through education that I hope to keep throughout the semester. "View my Commitment -
michaeljlopez Sep 24, 2018, 2:19 AM"Slipped a bit on making dinners, but did make some and definitely co planned the week, did a lot of household stuff over the weekend and almost no Palantir work"View my Commitment -
lukeswole Sep 23, 2018, 3:29 PM"WEEK 7: 30,100 calories, or 4,300 calories a day."View my Commitment -
GLITTERFABULOUS Sep 23, 2018, 3:22 PM"I am doing very well keeping up with my healthful outlook, and am making great progress with my self image issues"View my Commitment -
Motoko21 Sep 23, 2018, 3:18 PM"Poor performance this week but no loss, just maintained. "View my Commitment -
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cjcottrill Sep 22, 2018, 11:21 PM"I was determined this week to defeat the mindset of "well, you've lost the entire chance of gaining that big reinforcement." Unfortunately, that fell apart on the last day. I had a hard time this week staying motivated to earn the weekly reinforcement as opposed to the big one. On the last day of the week, I had a rather difficult and upsetting day. In the past, I have used this to cope with frustration and negative feelings. This, being a particularly rough day, I succumbed to the old way of coping. I feel that behavior contracts need to operate with replacement behaviors being taught or have them written within the contract to ensure a higher success rate. "View my Commitment -
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styre Sep 22, 2018, 7:20 PM"Including tonight I will have worn it for five days, ran out of floss will get some for tonight "View my Commitment -
Amy-miao-maio Sep 22, 2018, 9:09 AM"I have had a clear schedule, so I can anticipate on which days will I need to go without lunch or postpone it to a later time. On Mon, Tue & Fri, I will join PTL members for lunch. On Wed & Thu, however, I have very many courses. So I will move my lunch salad to breakfast, so I can stick to 2 salads per day. If for some reason, I only had 1 salad (e.g. joined a party or went out with friends in the evening) then I will compensate for it on Sat or Sun. I am making healthy and flexible adjustment!"View my Commitment -
safibta Sep 22, 2018, 7:02 AM"This journal entry overrides the previous ones SYSTEM: •Youtube* rules: no YouTube. •* these rules also apply to the following websites: all the sites listed on any of the following lists: https://en.wikipedia.org/wiki/Category:Video_hosting https://en.m.wikipedia.org/wiki/Category:News_websites https://bit.ly/2eyWdIy •i.e. wherever the word youtube (case not sensitive) is used, youtube may be replaced by any of the websites on the aforementioned Wikipedia links or in the following websites: Reddit Twitter Imgur Facebook mp3juices.cc vk.com netflix accessing movies bought on Google Play Movies & TV app. How to access any of the sites restricted by aforementioned rules: 1. Start a 30 minute timer on the device from which I intend to access the website / app from 2. Tear a 1000 won currency note into pieces 3. The sites are allowed to be accessed until 1 minute later than the alarm time This commitment can be modified by updating this journal entry with a new one. Changes take effect 30 minutes after the update time of the journal. - Mindful eating: - can use my phone only after I activate the mindful eating applock profile - if the phone is not in the Mindful Eating applock profile, then I must make it that the first thing before using the phone (best thing to possibly work here is the very simple steps: 1. lock all, 2. unlock only the app needed here i.e. evernote, and 3. unlock the private notification feature of applock so that imp notifs arent lost) - Mindful restroom: - can use my phone in restroom only after I activate the mindful restroom applock profile - if the phone is not in the Mindful Restroom applock profile, then I must make it that the first thing before using the phone - unlocking chrome app is allowed after counting 1 to 100. (best thing to possibly work here is the very simple steps: 1. lock all, 2. unlock only the app needed here i.e. evernote, and 3. unlock the private notification feature of applock so that imp notifs arent lost) - Penalty: $10 per violation For until 6 october 2018 (AOE time) or until my MSTJP is submitted to the journal (whichever happens until 22 September 2018, AOE time), all associated charges on me in this commitment (including the Stickk penalty and the 1000 won note tearing on certain websites) shall be overridden by a penalty of $100 for each violation except for a 2 hour block on Saturday when penn and teller's episode is released. This Block must be decided at least 1 hour in advance. "View my Commitment -
safibta Sep 22, 2018, 6:52 AM"I commit to reaching office on 6:50 a.m. every day This commitment will have to be renewed by writing "renewed" in the journal (along with any updates in the contract) on 23 September 2018, 25 September 2018, 28 September 2018, and 3 October 2018. If it isn't renewed, the commitment will be revoked. This commitment doesn't hold on Saturdays South Korean Time Violation penalty per instance (i.e. per defaulted day): 5,000 Korean wons torn on that day before 9 p.m. (otherwise the amount increases by 5,000 South Korean Wons every 6 hours thereafter)"View my Commitment
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safibta Sep 22, 2018, 6:41 AM"This journal entry overrides the previous ones SYSTEM: •Youtube* rules: no YouTube. •* these rules also apply to the following websites: all the sites listed on any of the following lists: https://en.wikipedia.org/wiki/Category:Video_hosting https://en.m.wikipedia.org/wiki/Category:News_websites https://bit.ly/2eyWdIy •i.e. wherever the word youtube (case not sensitive) is used, youtube may be replaced by any of the websites on the aforementioned Wikipedia links or in the following websites: Reddit Twitter Imgur Facebook mp3juices.cc netflix accessing movies bought on Google Play Movies & TV app. How to access any of the sites restricted by aforementioned rules: 1. Start a 30 minute timer on the device from which I intend to access the website / app from 2. Tear a 1000 won currency note into pieces 3. The sites are allowed to be accessed until 1 minute later than the alarm time This commitment can be modified by updating this journal entry with a new one. Changes take effect 30 minutes after the update time of the journal. - Mindful eating: - can use my phone only after I activate the mindful eating applock profile - if the phone is not in the Mindful Eating applock profile, then I must make it that the first thing before using the phone (best thing to possibly work here is the very simple steps: 1. lock all, 2. unlock only the app needed here i.e. evernote, and 3. unlock the private notification feature of applock so that imp notifs arent lost) - Mindful restroom: - can use my phone in restroom only after I activate the mindful restroom applock profile - if the phone is not in the Mindful Restroom applock profile, then I must make it that the first thing before using the phone - unlocking chrome app is allowed after counting 1 to 100. (best thing to possibly work here is the very simple steps: 1. lock all, 2. unlock only the app needed here i.e. evernote, and 3. unlock the private notification feature of applock so that imp notifs arent lost) - Penalty: $10 per violation For until 6 october 2018 (AOE time) or until my MSTJP is submitted to the journal (whichever happens until 22 September 2018, AOE time), all associated charges on me in this commitment (including the Stickk penalty and the 1000 won note tearing on certain websites) shall be overridden by a penalty of $100 for each violation except for a 2 hour block on Saturday when penn and teller's episode is released. This Block must be decided at least 1 hour in advance. "View my Commitment
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safibta Sep 22, 2018, 6:39 AM"SYSTEM: •Youtube* rules: no YouTube. •* these rules also apply to the following websites: all the sites listed on any of the following lists: https://en.wikipedia.org/wiki/Category:Video_hosting https://en.m.wikipedia.org/wiki/Category:News_websites https://bit.ly/2eyWdIy •i.e. wherever the word youtube (case not sensitive) is used, youtube may be replaced by any of the websites on the aforementioned Wikipedia links or in the following websites: Reddit Twitter Imgur Facebook mp3juices.cc accessing movies bought on Google Play Movies & TV app. How to access any of the sites restricted by aforementioned rules: 1. Start a 30 minute timer on the device from which I intend to access the website / app from 2. Tear a 1000 won currency note into pieces 3. The sites are allowed to be accessed until 1 minute later than the alarm time This commitment can be modified by updating this journal entry with a new one. Changes take effect 30 minutes after the update time of the journal. - Mindful eating: - can use my phone only after I activate the mindful eating applock profile - if the phone is not in the Mindful Eating applock profile, then I must make it that the first thing before using the phone (best thing to possibly work here is the very simple steps: 1. lock all, 2. unlock only the app needed here i.e. evernote, and 3. unlock the private notification feature of applock so that imp notifs arent lost) - Mindful restroom: - can use my phone in restroom only after I activate the mindful restroom applock profile - if the phone is not in the Mindful Restroom applock profile, then I must make it that the first thing before using the phone - unlocking chrome app is allowed after counting 1 to 100. (best thing to possibly work here is the very simple steps: 1. lock all, 2. unlock only the app needed here i.e. evernote, and 3. unlock the private notification feature of applock so that imp notifs arent lost) - Penalty: $10 per violation For until 6 october 2018 (AOE time) or until my MSTJP is submitted to the journal (whichever happens until 22 September 2018, AOE time), all associated charges on me in this commitment (including the Stickk penalty and the 1000 won note tearing on certain websites) shall be overridden by a penalty of $100 for each violation except for a 2 hour block on Saturday when penn and teller's episode is released. This Block must be decided at least 1 hour in advance. "View my Commitment
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somerd Sep 22, 2018, 2:20 AM"1/2 lb of moist brisket is around 650 calz! So I can have...approx 2 lbs of meeeeat!!"View my Commitment
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Mkuhns Sep 22, 2018, 1:20 AM"May need to change up to deal with adrenal fatigue "View my Commitment -
kathleenkingsley0909 Sep 21, 2018, 10:20 PM"Something went wrong! I don't remember getting an email thus week! I am still following my program!"View my Commitment -
somerd Sep 21, 2018, 8:10 PM"Fasting all day today so I can have 2400 calories tomorrow for the BBQ festival...how much brisket is 2400 cals..."View my Commitment
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BeautifullySad Sep 21, 2018, 11:50 AM"Didn't post yesterday or updated but I have successfully wrote down my morning and nightly entries for both days and this morning!"View my Commitment -
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Galostica Sep 20, 2018, 11:16 PM"It hasn’t been easy, but it’s definitely been helping!"View my Commitment -
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Marialou Sep 20, 2018, 8:08 PM"2 runs done this week so far, both were tough. I’ve come to realise the later in the day I do them the harder they are. It’s hard to get up at 6am, but the day is better when I do. "View my Commitment
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jacekgruca Sep 20, 2018, 5:54 PM"Two slight changes have been agreed upon with my referee, Kantek. Strengthening change: it's not allowed to consume honey any more. Weakening change: it is allowed to consume protein shakes (with sugar). These are the rules as of now: I don't consume sugar, unless it's in fresh fruit, in main courses and sides (for example, in many Asian dishes), or served during Easter or Christmas. Moreover, I avoid sweeteners (not defined, just avoid). How do I tag Kantek so that he knows about this comment?"View my Commitment -
mindmaniac Sep 20, 2018, 4:51 PM"Stuck to diet of 1650 calories yesterday. Need to make sure that I account for splurges so I don’t go over. Can’t wait to get the Naked Scanner so I can track results more accurately "View my Commitment -
Taniaaa Sep 20, 2018, 1:02 PM"Another half-failure... that makes one full relapse :-( Tomorrow is another day, let's hope it will be a better week ahead"View my Commitment -
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kelliereynolds Sep 19, 2018, 6:54 PM"I did accidentally buy food when I went out Saturday night but that was it!"View my Commitment -
BeautifullySad Sep 19, 2018, 3:55 PM"9/19/18 I completed my morning section of my journal and I will update this post for when it's time to write down for the evening part."View my Commitment -
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053728 Sep 19, 2018, 2:30 AM"Yoga 1497/1500 cal 115/116g fat 89/94g protein 20/19g carbs "View my Commitment -
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shannonhauff Sep 18, 2018, 11:42 PM"Week 3, 3 of 3: shitton of swimming and not much snorkeling "View my Commitment
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shannonhauff Sep 18, 2018, 11:40 PM"Week 3, 1 of 3: drunk dancing on the roof on Sunday "View my Commitment
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jacked_vegan Sep 18, 2018, 10:20 PM"Staying on track so far... a few more pounds to drop."View my Commitment -
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jacekgruca Sep 18, 2018, 2:42 PM"All good, these are the terms (in Polish): 1. Nie jeść cukru poza świeżymi owocami, miodem i cukrem dodanym do dań głównych oraz tych serwowanych podczas Wielkanocy i Bożego Narodzenia. Unikać słodzików."View my Commitment
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Taniaaa Sep 18, 2018, 1:46 PM"Only one more day to complete my first week - and "save" $10!"View my Commitment -
lejoshua Sep 18, 2018, 12:05 PM"Well, your strategy has changed a lot, but you are executing it fine..."View my Commitment -
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imic9048 Sep 18, 2018, 7:39 AM"Shopping kills everything good in my life. It makes me lethargic, kills my productivity, makes me depressed, makes me a worse Father and also increases the chances of runs ins with the law. Imagine never seeing Alice again."View my Commitment -
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krickels Sep 18, 2018, 1:07 AM"Can’t even give myself last week ha I was very bad. Here’s to a new week!"View my Commitment -
kathleenkingsley0909 Sep 18, 2018, 12:56 AM"Lost 12 pounds as of yesterday. Amazes me how fast it is falling off."View my Commitment -
kglass1 Sep 18, 2018, 12:35 AM"This week went well. I began to dip my toes into the water in regards to my education to learn about video editing. Always wanted to start a youtube channel and this is the first step (something I will be learning much more about over these weeks). My main goal for this week was to prepare and create two things. After a year of reading I’m re-doing my attempt to try and make wine. The first time I was too confident, I thought because I distilled before that I could make wine…I was wrong. The batch ended up growing mold and I had to throw out 5 gallons of product. Now during this time of the jewish new year, I try to follow the songs of apples and honey by making a honey based wine, or better called mead. I’m also preparing for the first time to possibly read during high holiday services, something that I haven’t done. But I don’t think that’s actually happening anymore, but I have been practicing a brand new prayer with a new tune that I’ve never done before. "View my Commitment -
dattale Sep 18, 2018, 12:08 AM"CONTINUE TO RISE AND GROW !! Continue to pour into personal development and audios and your books you must grow within you first in order to have your outside grow "View my Commitment -
Mkuhns Sep 17, 2018, 10:26 PM"started beans and rice Isaiah 58 fast with kiddos"View my Commitment
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safibta Sep 17, 2018, 5:25 PM"i.e. the commitment is effective starting that date until 22 September 2018."View my Commitment
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safibta Sep 17, 2018, 5:24 PM"Commitment starts on Wednesday i.e. on 2018-09-19"View my Commitment
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safibta Sep 17, 2018, 5:24 PM"Daily, set daily measurable goals for the MS journal paper and hit those goals; and if I don't hit the goal for the day by 8 p.m. South Korean time, write answers to the following questions in writing: 1. What I did that day? 2. What should I have done? 3. Why did it happen? 4. What worked? 5. What didnt work? 6. What's important? 7. What should happen next time? 8. What course correction will I do to make sure I hit the next day's goal? ... By when to answer these questions: next day 9 a.m. South Korea time. Penalty: waste 3000 South Korean Wons by tearing up equivalent amount of currency notes."View my Commitment
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thegreatlazydane Sep 17, 2018, 4:00 PM"Shiizz! Accident smacked out of habit... there goes October!"View my Commitment -
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lukeswole Sep 17, 2018, 2:40 PM"WEEK 6: 30,100 calories, or 4,300 calories a day. "View my Commitment
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Sarahjf Sep 17, 2018, 2:30 PM"I have successfully not eaten any snacks past 8pm for five days last week!"View my Commitment -
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Taniaaa Sep 17, 2018, 11:01 AM"Slipped a little this morning and ate too many cakes because I was upset. Managed to stop before it was really too much, so I don't count it as a failure. One half failure a week is still ok. But no more!"View my Commitment -
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ikorn Sep 17, 2018, 3:07 AM"Day 1! Weighed in at 175.6#. Started a meal plan, bought a ton of groceries, meal prepped. Feeling good."View my Commitment -
Jhud89 Sep 16, 2018, 9:07 PM"Although the percentages of off slightly from the exact 30/30/40 I initially put in the contract, I do have the grams for each macro correct and I feel much more confident and accomplished this second week. Protein (Goal:30.8%) Carbs (Goal: 39.6%) Fat (Goal: 29.7%) Yes/No (within 2% of Goal) Tuesday 34.2% 38.2% 27.6% No Wednesday 31.4% 39.7% 28.8% Yes Thursday 30.1% 38.9% 31.0 % Yes Friday 32.0% 40.5% 27.5% Yes Saturday 32.6% 39.9% 27.4% Yes Attached is a line graph of my weight loss since the beginning of the contract until today (Sunday 9/16). This is makes staying on target with my goals highly motivating to see results like this. "View my Commitment
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Jhud89 Sep 16, 2018, 9:06 PM"My contract started Tuesday (9/4/18) and according to the contract, the "week" will end tomorrow (Monday 9/10). My Percentages so far for each day are as follows Protein (Goal: 30%) Carbs (Goal: 40%) Fat (Goal: 30%) Yes/No (within 2% of goals) Tuesday 32.5% 39.5% 27.9% N Wednesday 28.5% 35.6% 35.9% N Thursday 31.4% 39.2% 29.4% Y Friday 20.1% 40.4% 39.5% N Saturday 40.4% 35.2% 24.5% N Upon entering this data, I realized that the app I'm using gave me different daily totals for grams/day than what I had agreed to in my contract so I will be changing that today. The goals should be Protein- 77g per day/ Carbs- 99g per day/ Fats-33 g per day. They were calculated in the app to be Protein- 100 g per day/ Carbs- 133g per day/ Fats-44 g per day. Changing these totals may increase weight loss which may in turn increase motivation despite not being able to access the pre-determined weekly rewards. I have lost 2.2 lbs this week. I have realized that I should have done more than just one day for baseline before writing the contract because I probably would have changed the criteria for a Y to being withing 5% of the goal and for 4 instead of 5 days a week because I don't think I will make as much contact with reinforcement as necessary to keep me motivated (ratio strain? schedule of reinforcement too thin? curious if that applies here). I am trying very hard, and have measured every meal for every day with the exception of Friday because I had a work conference at UM and was not prepared with my own food- lunch was provided I will adjust the grams/day and continue to try to reach my goals! "View my Commitment -
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Amy-miao-maio Sep 16, 2018, 7:03 AM"I love trying to making my own salad dressing -- they are one of my biggest motivators to eat many salads a day! I need to add more protein sources, not just tofu, but also lentils and peas. I tried to avoid animal protein, but sometimes would consume a bit seafood. "View my Commitment
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keth_SLDZ Sep 16, 2018, 3:59 AM"this is going so well. I rarely cough anymore and it's always with an obvious provocation (like someone smoking near me)"View my Commitment -
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cjcottrill Sep 15, 2018, 2:12 PM"This week started off great but then presented challenges. I did not accomplish my goal this week. At work, there was homemade cake offered that is one of my weaknesses. I thought about the behavior contract and decided the cake was worth it. I was thinking about this over the week. I feel this shows a couple things. One, my reinforcements weren't strong enough- even though they were personalized to things I enjoyed. A reinforcement survey or questionnaire would have been a more efficient way of deciding these instead of brainstorming things that are enjoyable. Two, I need to try harder. And three, the motivation for sweets was stronger than the final reinforcement because I did sit there and think about how great that massage would be but decided the instant gratification was worth it instead of waiting. This also made me not care for the rest of the week. Instead of keeping up with it, after I knew I wasn't getting the reinforcement, I ate sweets as I wanted the rest of the week with the plan to start fresh this week. This could also mean the reinforcement period was too long/too far apart. "View my Commitment -
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Amy-miao-maio Sep 15, 2018, 8:15 AM"I managed to eat 2 salads (lunch + dinner) in most of the weekdays. Being able to experiment self-made salad dressing is one of the fun factors that motivated me to reach my goal. They are easy to make, taste great and are much healthier than the commencial salad dressing. I ate very much greens, plus some proteins from tofu. Yet, eating tofu every day may not be ideal to my health, so I am replacing them with lentils in some days. I had beautiful poop almost every day! Also, I found I would be the most likely to fail the goal in the days where I had outdoor group activities. For instance, field trips, hiking, dining in my friend's place, etc. In this cases, I could move the salad meal to my breakfast (where I usually have muesli and coffee), and eat a easy but healthy meal during the activities."View my Commitment
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Amy-miao-maio Sep 15, 2018, 8:04 AM"I managed to eat 2 salads (lunch + dinner) in most of the days. I like making my own salad dressing. They are easy to make but taste very good! "View my Commitment
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shannonhauff Sep 15, 2018, 12:47 AM"Note to self, make this end on the actual day of the event"View my Commitment
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somerd Sep 14, 2018, 10:59 PM"Eep! Work event was really hard because someone ordered fries for the whole group...it's hard to estimate but I think I've stayed in 1400 cals (today is a workout day). To avoid future uncertainty, I'm going to stay away from eating out."View my Commitment
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