BESSHAILE   46,222
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What I learned from tracking

Wednesday, January 18, 2012

I began week 3 of my January habit yesterday after a nice healthy weight loss taken at the WW meeting. I'd been creeping up by ounces for 3 weeks and though I let "The Holidays" take the blame for most of that, it was hard to shirk my responsibility last week, when "The Holidays" were over and I had been writing down every bite the previous week. Time will tell if I can get a handle on all the small steps that keep me going in the wrong direction but already I have learned one thing.

It is often not how much I eat - but what I eat. Because the big difference between last week when I went emoticon and this week when I went emoticon was the amount of flour products I consumed and ... I confess - the number of WW raspberry ice cream bars I had after dinner.

I really love soup and I've made a number of delicious, low fat, vegetable filled, protein rich soups over the past 2 weeks but the first week I had them with lots of crackers and this week - with fewer. counted out, measured, tallied crackers - enjoyed slowly.

As for the ice cream bars - well. I try to not buy WW products because they are expensive, quite tasty, easy to substitute for other more needed foods, and often with the same nutritional value as standard products. But their raspberry ice cream bars are the exception. The ice cream is as rich as I want it to be (don't bother to offer me Ben and Jerry's. I'd be sick for a week with the richness of it) and the thin chocolate coating is amazingly delicious. Ice cream is my favorite sweet treat and I confess it - though I am not a chocoholic - I also don't feel the day has come to an end without a taste of it. There may come a day when I want to erase this from my store beliefs, but it hasn't arrived yet and I have no intention of rushing it either. No other brand of chocolate covered ice cream exactly matches the desert taste I'm looking for so that's what I buy.


I also don't like the out of control feeling that I can't stop eating something. I do want to eradicate THAT from my life. And many a day I've gobbled down 2 of those babies after dinner. Torn between two almost opposing desires, I've chosen to keep the ice cream bars in the house, to limit myself to only one per day, and to really truly savor and enjoy that one treat.

So - watching exactly what I am eating is fitting neatly into my life. In fact, I'm still enjoying it enough, still curious enough about the process, to carry me through week 3 of my January Good Habit project. I once lost all the weight I needed to lose by tracking and kept it off about a year by doing the same. But I grew bored with the process, let it slide and welcomed back a bunch of pounds. Duh. This is not unfamiliar territory - it's just nice that it's also friendly.

  Member Comments About This Blog Post:

WEDDWT 1/19/2012 11:24PM

    How about emoticon exercise to balance your daily treat?
Just a thought.... emoticon
Have a great weekend!

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SHEILA1505 1/18/2012 1:33PM

    Well done with the habits!

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YANKEEBELLA 1/18/2012 10:45AM

    It is amazing that these supposed products to help us lose wt are really not good for ice cream bars and the frozen entrees loaded with sodium.

I so resist tracking.....I know I should but I am not doing it.

Good for you on taking back the reins

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ZBMORGAN 1/18/2012 9:46AM

    It's amazing what tracking tells you, isn't it? Sometimes it helps me not to think about limiting myself, but to think about adding : do I need to add fruits and veg, or fiber?

Keep at it - sounds as though you're making soem breakthroughs!

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JLITT62 1/18/2012 8:18AM

    Much ad I love WW, I do not buy their products. Most just fuel the snacky monster & few have decent ingredients.

For me, it truly is a lot more about how much I eat!

Great job on the weight loss!

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My 12 for 12 - little habits I want to fold into my days

Wednesday, January 11, 2012

Those who know me know I love me some New Year's Resolutions. I love making them and I love looking back to see if I kept any. Usually, during that week between Christmas and New Year, sometimes even earlier, little ideas percolate in my brain, nudging me towards that Oz of Perfection that, though I laugh and tease about it, I believe all of us are journeying towards.

This year was a little different. For the first time in a long time I wasn't chafing with dissatisfaction about myself, my health, my body, my house, my work. Not that there isn't room for improvement or progress or movement - just that - this year I was in a really happy good place. I didn't want to make any grand changes. Who would - when standing in a really happy good place? I just wanted to make some little changes - some 'start small', baby step, trim tab shifts. And I wanted it to feel positive - to feel enriching. I wanted to add some good habits to my life.

Those infamous "They" say that it takes 21 days to create a habit and as I got to thinking about 2012 and how many good habits I might want to add and it suddenly hit me - I could add one good habit a month and I'd have 12 for 12. The cuteness of the thought - because I do realize it's a little slogan-ey - tickled me. Actually finding 12 things turned out to be something of a challenge since they had to be small enough to be things I'd want to do every day yet important enough to matter to my life.

The ground rules were that I could play around with any of these habits at any time, but each one was to be the star of its own month. Each one would be given a full 30 days of constant attention. And they did not have to be all about weight and health. Each month I could chose the habit that either appealed to me the most, or that seemed the most necessary to concentrate on. If - during the year - some Other Better Habit revealed itself to me I could swap it out for one still on the list.

So. Here are my 12 for 12 in no particular order:

1. Food Tracking
I know this is good for me. I know it's important. I know this is the next step I have to take to get rid of this last 12 lbs. I don't HATE tracking food - but I haven't made the effort to do it. This is the First Good Habit I'm working on.

2. Wear a pedometer and get those 10K steps
10K steps, 4 activity points, whatever you want to call it - what I'm aiming for is building into my life more movement - I move - but not enough.

3. Drink 6-8 cups of water every day
I live where the tap water is absolutely delicious. Even at work!! So tell me why I forget to do this? Idunno - but I do. Good habit to get into

4. The Charles Schwab list at work
At least he's the one credited with the idea - you list the top 5 things you need to do tomorrow. Prioritize that list. Then - do those 5 things first, every day, even if you do nothing else. If there is something on that list you did not do today, it becomes the top item on tomorrow's list. The key here is you do it every day. I've diddled with this and know it works - but - I've not been consistent with it.

5. Read my 5-year play every morning - because it is so durn easy to forget what I'd planned to do until it's review time and then I have to confess to all the things I failed to do! (a corollary to this is - have each of my staff read it at least once a week too - but that's another list)

6. Compliment someone on my staff EVERY DAY 6
I really like the people who work for me - and they deserve to know it. Also - in order to compliment someone you have to look at what they're doing - and when you do you often notice strengths they have that could be used in other areas of the workplace. People get tired of doing the same thing all the time but they always love being asked to do what they do well. Take advantage of strengths to enliven their day while you enrich the workplace!

7. Read some fiction every day. I love stories - I run a library for goodness sake! But I have grown so weary of what's popular in fiction these days that I have quit reading it. One more snarky woman struggling with her dysfunctional family and looser weak man ... ugh. Still and all - I don't like it that I'm so ignorant about current fiction. Time to at least dabble in the subject.

8. Draw 20 minutes a day. I will never get any better if I don't practice every day

9. Select a big life goal - a big personal thing - and take one step towards it ... every day.
I want to take a boat up a fjord in Norway? How would I go about it. What step could I take today that would get me there?

10. Ditto at work - Select something from the 5-year Plan and step one step closer to achieving it - or to realizing it's not the goal we wanted to achieve and getting it out of the plan.

11. Clean the kitchen every night. I am a morning person and am often really tired at night. It's easy to get up at 5 and clean the kitchen - but seeing a dirty kitchen first thing in the morning starts my day off with a tiny bit of ugliness. How about starting it off with something pretty instead?

12. Pray. Take a little time to step deep into myself, deliberately, and touch base with what's really important.

And there you have them. All are things I sort of do or do now and then or do once in a while. But just think how lovely 2012 would be if I made them daily habits. Mmmm Mmmm. My My My. Yes. Just think!

  Member Comments About This Blog Post:

SHAROND52 1/23/2012 7:04AM

    GREAT Idea, I think I will borrow it even if this month is partially gone.


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BESSHAILE 1/12/2012 6:22AM

    Thanks y'all - for your encouraging words. You would laugh if you know how much I needed them - because after a week of careful food tracking - I lost nary an ounce - when the numbers should have showed a loss. It took all my strength, and all your encouragement too, to stick with my new habit-in-the-making. but I did! so - gigantic thanks!!

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WEDDWT 1/11/2012 1:32PM

    Re:#8 & #12
May I share with you a book I just bought?
Praying in Color by Sybil MacBeth.
Looking fwd to starting this.

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CELIAMINER 1/11/2012 9:23AM

    Great idea and great list!

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YANKEEBELLA 1/11/2012 8:50AM

    Fantastic plan and ideas! Good for you.

If I ran a library, I would want to read all day, every day! I know you can't do that as you have budgets and meetings etc though. :(

I just read The Walk and Miles to Go by Richard Paul Evans. Not fiction but excellent reads.

Mind if I adopt some of your resolutions?? Thanks for sharing.


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JLITT62 1/11/2012 8:02AM

    A wonderful list! I love the idea . . . something to definitely ponder.

I really loved The Hunger Games trilogy, somewhat surprisingly to me. Read the who,e thing in a week while we were on vacation.

I also really enjoyed Stephen King's 11/22/63 - but the whole time travel theme has always fascinated me. Read that in 1 week, too!

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SHEILA1505 1/11/2012 7:35AM

    Hi Bess - No.4 The To Do List - a Team I belong to has something along those lines too - maybe that could keep you accountable??? The Team is called Simplify Your Life and the message board is here


hugs - I like lots of items on your list of 12

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Jumping into 2012 by looking back a bit. My New Years Day Ritual

Wednesday, January 04, 2012

That's what I do every January first, and that's how it felt yesterday, when I went back to work after days and days of sweet holiday vacation. Several people told me I looked so rested and fresh. I felt fresh too. Often when I come back after a vacation I'm groggy and stupid and wholly unproductive. Yesterday I was none of those - I was even mildly productive!

So. Any plans for the New Year? You betcha.

I have a special New Years Day routine I've followed for ... oh my ... decades! It's as warm and comforting as all the rest of the holiday rituals. It goes like this:

1st Take Down Tree and all other Christmas stuff - including putting away the huge Christmas CD collection we have

2nd Super clean the house including rearranging the pictures on the walls (and sweeping away the dust behind t hem.

3rd Take long soaky bubble bath

4th Get back in bed with last year's journal, this year's fresh empty one and a brand new pen.

5th. Look back over last year, check off my successes, see what I wanted a year ago. Did I get it? See if I still want it this year. What new things do I want? What steps should I take to get them?

The big change this year was that I am not dissatisfied with either my house or my organizational efforts. Often I am mad to get the clutter out of my life ... evidently, over the past few years I got it out of my life - at least to the point where I am not feeling disgusted with myself - and my surroundings. Oh don't get me wrong. There is a whole room upstairs that could use attention - but I believe I can give it that this year without feeling bad about myself for 'letting it get that way'.

My favorite author Martha Beck had a really good article in this month's Opera magazine - about pushing back, playing, picking a preference ...and the very example she used was making a part of your house you're unhappy with better!! I'm gonna do that with that upstairs room this winter. It'll be like a game.

Anyway - after years of trying to bring both organization and timeliness into my life (stop procrastinating) it seems I have at least added some of these skills to my bag of tools - better yet - it seems I am actually USING them.

This is the reason I like to do the look back with old journals part of my ritual. Seeing proof of my success gives me both courage and confidence to attempt New Things in the New Year

As for the looking ahead part - oh boy I have some fun stuff waiting up there for me.

"What?" you ask.

Well. First off - as my WW leader shared with us these wise KITP words from her husband ... "Are you going to pay them $10 a week for the rest of your life?"

Uh. No.

And that means it's time I quit pretending that I don't have to write down what I eat. I resented that a little - no - a lot, so I didn't do it. I did keep a daily numerical count using the little calculator WW sells but I know - I really do know - that at this point in my journey I need to write down every bite. And so I am.

I also played around with a pedometer last month and I found I really like it. I'm not quite sure I trust it. I don't think I really walked 3,000 steps per mile - but I will fiddle around with the one I have - or even buy a different one - till I have one I'm confident about. But I know this - if I walk 2 miles a day (something that is actually really easy for me to do) it's easy for me to get 10K steps in every day. And that, in WW terms, means 4 points of exercise.

Of course - I'm also back at the gym, because it's actually much easier to get there after work than it is to drive in to town all the way from home ... where Somebody is always asking me to join him in some activity or another.

I love the WW meetings. I'm very fond of the leader and I really love the people, who are mostly my friends and neighbors. I love doing this with them. But I hate paying WW $40 a month to go to the meetings. It's up to me to play by the rules and get back to goal so I can attend for free.

Experts say - and I will believe them this time - that it takes 21 days or 3 weeks to get a new habit going. I would love to add some great new habits to my life - many of them good health habits. I did some calculating and figured I could add 1 new habit a month in 2012 - a sort of 12 in 12 kind of thing - and just see where I ended up this time next year. So. I promise - my next post will be about my 12 in 12.

Happy New Year to you all.

  Member Comments About This Blog Post:

SHEILA1505 1/4/2012 1:22PM

    Looking good for 2012, Bess
Happy New Year

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JLITT62 1/4/2012 8:15AM

    Oooh! So looking forward to that next post! Just the idea of it is exciting . . . and God, I'd soooo like to stop paying, too . . .

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New Year's Plans

Thursday, December 29, 2011

I love the New Year with it's opportunity to start afresh. I do it every year both symbolically and physically, spiritually and sometimes even successfully. Making lovely plans are a wonderful way to get to know yourself, to bring out your deepest longings, to understand what is going on in your life. It's not essential to follow through with every plan - these are plans - not commands. I make many many resolutions every New Year's Day - for me, my spirituality, my house, my job, my social life, my wardrobe, my creativity - and the first thing I do, once the holiday decorations are packed away, the house is clean and I have had my ritualistic bubble bath and am sitting in my lovely bed with last year's notebook and a Brand New Notebook on my lap is to read back over the past year and see what I did, what I decided to not do, what I might like to roll over into the new year.

One of the fun things I'll be rejoicing on 1/1/12 will be the fact that not only am I lighter than I was one year ago, I am lighter than I was on 12/1/11. Alas. I did not lose weight every week in December, but I did end up the month with a net loss and that is ALWAYS a gain. And the tiny bit of poundage (less than half a pound) the scale revealed on Tuesday's weigh in was surely as much salty food water retention as it was caloric excess. I was pleased.

Pleased? I was overjoyed. I'm still smiling.

In fact, as a reward, I went right to the store after Tuesday's weigh in and stocked up on all the health and fitness magazines on the rack. Not that I am dreaming of one of those airbrushed flat bellies on the covers - but because now and then, tucked into the folds of those glossy bits of eye candy - you'll find a nugget of useful information, the germ of an idea, or just a really cute pair of running shorts.

As I peruse those magazines the rest of this week I will be shaping my plans for 2012 but I've already made one plan that I'm tinkering with in my brain ... a way to make tiny steps fun this year. When I have my idea completely formulated I'll be back to share it with you. In the mean time - may you have joy filled days as this old year winds down.

  Member Comments About This Blog Post:

WEDDWT 12/30/2011 12:13AM

    The possibilities are endless for 2012. Glad you are looking forward to one big open book/journal/notebook.
emoticon emoticon emoticon
For you and DH!

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SHEILA1505 12/29/2011 3:08PM

    Big hugs, Bess and a fantastic 2012

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HARPERLADY 12/29/2011 9:28AM

    wonderful blog!!!! great points!!!!! you have done fantastic!!! emoticon emoticon emoticon

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PKGRANDMA 12/29/2011 9:18AM

    Good for you and congratulations on your successes!!!


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Fail to plan? Plan to fail. Join me as I prepare for the big feast

Thursday, December 22, 2011

That old saw is so true it's sometimes irritating to hear it - but this week it's the one I'm clinging to because I know that on Sunday there will be a standing rib roast and Yorkshire pudding on my dining room table. Our Christmas feast is second only to the big Thanksgiving one a short month ago. I love it - but I also dread it a little. Or ... I would ... only ...

I don't plan to fail.

This month I set a goal of loosing weight while enjoying seasonal treats. I set this goal to prove to my inner brat that you can have your cake and wear those skinny jeans too. It just has to be a small piece of cake.

Best of all, I've been successful all month with steady losses each week - AND with a rich full glass of eggnog after decorating the tree, and some desert at the staff lunch on Friday, and a little slice of my White Bourbon Fruitcake. The success came via planning and as I drove in to work yesterday I realized that if I want to savor and enjoy my Christmas dinner on Sunday and weigh in on Tuesday with another loss - I better plan out the whole rest of the week - which includes dinner out with friends and family tonight and company the next two days.

And when I plan - I like to start with the end result and work my way back to now - so that I can actually see just how many steps - and how big they'll have to be - to get where I want to be when I want to be there. To make the following understandable you need to know I'm also using Weight Watchers and their 'PointsPlus' system for calculating the nutritional facts. That means I get 26 points a day to fill up with as much nutrition as I can - and 49 points a week to use whever I want.

so - what's on the Christmas table? Standing rib roast first off - which will come in at 7 points for a 3 oz serving. Can I be satisfied with that? hmmm. yes. I can if I eat slowly. But if it's especially tasty I'll want seconds and I better plan for that too. Then there's Yorkshire pudding which comes in at a whopping 8 points - and is so delicious I will absolutely include it but ... here I'll have to keep it small. There will be peas for Himself and broccoli for me - the broccoli will be sprinkled with Parmesan cheese so that's another point. And yes. there will also be mashed potatoes and 1/2 a cup of that will equal 3 points. I have a magnificent Cote du Rhone wine and I promise you - I'll have a glass of that ... 4 more points. Fortunately - there is only one bottle and it will be split between 3 people. And there will be coffee and desert - the White Bourbon fruitcake. The cake is made in little loaves and it's easy to eat only 1/2 a loaf of this. It's very rich. I'm going to estimate the points value here because I am too lazy to go look up all the ingredients and then divide by whatever number of little cakes I made. Truth is - I've given so many away I don't remember how many I made. My guess is that half a little cake is 7 points. so - what's the total?

11 roast beef serving plus seconds
8 Yorkshire pudding
1 broccoli
3 potatoes
4 wine
7 cake
34 points




Not gonna skip any of this.

So. Since a typical dinner for me comes in around 10 points I'm going to go over my daily limit by 24 points.

Since I get 49 extra points per week and I've used 4 already I have 45 left. I can take 24 out of that chunk for the Christmas feast and still have 21 left.

Of course - I am not a calculator and probably underestimate how big my portions actually are so I think I need to shave another 5 points off store of extra points.

That leaves me 16 points to play with and only one dinner out to suck them up. Oh my! And that's tonight!!! Good thing I started this planning now.

It's always harder to estimate the points of restaurant meals but I know this place has a bang up salad bar. They aren't likely to have a clear soup (My memory is they have an awesome crab bisque which we all know means butter and cream) but I bet they have fruit and besides, I can take fresh fruit with me. Okay - so what will I do tonight? Salad first - and if there is a grilled or stewed meat I'll select that too. Whatever else I do I will stick with only 3 points worth of bread product - be it roll, crackers or whatever. And I know I will want a cup of hot chocolate or some other sweet treat after we get in from caroling. Allow 5 points for that.

Well. I can't tell you what dinner will be like tonight - I haven't been to this restaurant in a year. But I can calculate throughout the day and know I have those 16 extra points to play with if I need to. This meal isn't all about the food - it's all about the family and friends and fun - I don't have to overindulge at all if I choose not to.

Well. that's about all the plan I can come up with - but I think it will be enough. Thank you for coming along with me while I figured all this out.

And may your days be merry and bright.

  Member Comments About This Blog Post:

MSLZZY 12/22/2011 7:20AM

    Now that's a plan! You are puting a lot of thought into this. emoticon emoticon emoticon

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BD3269PM 12/22/2011 7:02AM

    What a great way to enjoy all of your favorites and keep to your plan. I know that with all the holiday foods, I will be looking everything over first and then makong some good choices. But it is sooooo hard sometimes. Enjoy your holiday emoticon

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