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Light Bulbs and Logging

Monday, March 07, 2011

emoticonThe certified trainers who coordinate our workout program at church keep telling the weight loss group how beneficial food tracking is.

emoticonWhen I read blogs of people who have lost 30, 40, 50, 60, 70 pounds, THEY ARE TRACKING FOOD. Every day. For months. For years. Countless sparkers, literally too many to count, testify that food journaling is key.

emoticonResearch tells me it's effective to log my food. ScienceDaily (July 8, 2008) — "Keeping a food diary can double a person's weight loss according to a study from Kaiser Permanente's Center for Health Research. The findings, from one of the largest and longest running weight loss maintenance trials ever conducted, will be published in the August [2008] issue of the American Journal of Preventive Medicine." from

emoticonMamasuds gave out a personal challenge for tracking and I accepted the first of February. I have done it dutifully and I know it is helping me in many ways.

This garrulous introduction leads up to . . . tinkerbell chimes . . . today's light bulb moment. Wordy anecdote to follow:

After playing taxi driver I got a day-old French bread at Jimmy John's (45 cents) and a Coke. What I call stupid food. My young daughter and I split them, but it's still stupid food. (I could have taken that bargain and made nutritious sandwiches for 3 people---that's not stupid, especially if I improved the glycemic index value by toasting the bread) I did not need to eat; it was simply recreational and I immediately regretted it.

emoticon I was on my way home, thinking about getting back on track, thinking about not letting this mistake keep me down. I NEED TO PUT THIS IN MY NUTRITION TRACKER. That thought felt good. There was something specific and concrete I could DO to immediately begin working my plan. Log everything I put in my mouth. When I choose to track the good, the bad, and the ugly, I am taking back control. I am active on my own behalf to carry out a behavior that has been proven to work. I'm quickly stepping back into the "do what's good for you" zone!

  Member Comments About This Blog Post:


    You are making a wonderful break through. Isn't it strange how we know what we should do, we just don't do it and it is what we need to do to help us get where we want to be. Sheesh! We are truly our own worst enemies.

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WATERMELLEN 3/8/2011 6:17PM

    Yup, tracking works: and especially tracking what I wish I had NOT eaten!! And tracking all of it (such as the four tablespoons of peanut butter I really ate, instead of the one that I'd not be too unhappy to track . . . !!)

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NANCY- 3/8/2011 7:12AM

What wonderful changes you have made!

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SLENDERELLA61 3/7/2011 9:14PM

    You are so right! Immediately get back on track by tracking your food. Great. You can also grab a glass of water, take a walk if appropriate, read your Beck cards, and do other things that signal your commitment to healthy living!! -Marsha

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MAMASUDS 3/7/2011 4:20PM

    So glad you took me up on the challenge. I have enjoyed getting to know you so much over the past month. It isn't always easy, but it is worth it! We are losing. IT is coming off. I didn't know that toasting the bread helped the Glyx. Good to know! Interesting that you noted my protein levels. I was specifically focusing on them today! (therefore the boiled egg at snacktime) Thanks for keeping me on my toes.

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QUIETGIRL1971 3/7/2011 1:39PM

    Congrats! That is a huge step.

I have been tracking faithfully since I started SparkPeople just over two months ago. I have, without fail, tracked every morsel I have eaten. This has allowed me to look at how my eating has evolved over those two months and pin point what may have been my downfall the weeks I haven't lost weight. It may not work for everyone but it keeps me accountable. I will be a tracker for life!

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Shrinking Stinking Thinking

Sunday, March 06, 2011

Reading all your Sparkblogs, plus the Beck Diet Solution, has brainwashed me in a positive way.

Right now feels like a major setback, a snag out of my control, but with all of your advice and support behind me, I have not responded in my old defeatist habit . . . instead I am taking tiny steps, of better thoughts and better motivation, to take responsibility for moving forward in the midst of difficulty.

I still have vertigo, which the doctor says is from a mild ear infection. This struck the 3rd day of my 5K training program, which I had been very excited about. The 5K element really boosted my motivation and focus.

The vertigo waxes and wanes, but I have to walk exceedingly carefully, holding on to something. Even jogging is out of the question.

I have felt very disappointed about not having 5K training these past 5 days, but with God's help and your support, I didn't sink into diet apathy or self-defeating behaviors (well, I didn't start any--of course I have my ongoing projects!). Thanks be to Jesus, I was able to catch my own stinking thinking and start planning: what chair exercise can I do safely? what floor exercise? where can I use a machine free/cheaply such as stationary bike or rower?

Progress! Mind changing! Instead of saying, I can't do what I planned so what's the use?----I said, I can't do what I planned; what CAN I do?

Your stories have paved the way for my baby steps. So many of you are overcoming far, far greater obstacles. This is so minor, yet I recognized it for exactly the kind of trivial frustration that in the past derailed my enthusiasm and distracted my commitment.

My program has to look a bit different until this passes, but my program is still moving forward! It is my responsibility to make it happen, and I am embracing that responsibility.

  Member Comments About This Blog Post:


    And progress is made in the not giving up or giving in. Mucho credit to you on this.

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JUNEBUGG02 3/7/2011 9:01AM

  My son has had difficulty with vertigo recently, and, like you, was frustrated in not being able to run. (He runs 3 or 4 miles/day and uses that to help control his weight). He was careful to watch his calories more closely while having the vertigo, and got back to running as soon as he felt better. God sometimes allows obstacles to test our commitment! Stay with as much of your plan as you can, and be ready to run again when your body is ready. You are an inspiration to me!

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MLROBINSON 3/7/2011 8:01AM


Hope that your day is great and your focus stays strong and your attitude positive! You are doing great!

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WATERMELLEN 3/7/2011 7:32AM

    Funny blog title -- and so glad you're finding Beck inspiring too. I really appreciate your tolerance of my vain maunderings . . . !!

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MAMASUDS 3/7/2011 1:51AM

    No problem. There are so many good exercises that we overlook when we aren't down on the floor. Stretching can be intense and oh so good for us. Think of all the ab work you can get in this week. Wow! So cool. Six pack abs, here we come! That along with our tracking will make all the difference!

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PSALM3RD 3/7/2011 12:13AM

    Great way to approach that half full glass of bittersweet water.

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SUGARBABY60 3/6/2011 7:42PM

    You have come up with a great Plan B and I know it will work for you . Physical problems pop up in our lives and we just have to make the best of a bad (but temporary ,we hope ) situation. Just keep moving and keep growing because that is what change is all about . best wishes and I know you will do well! emoticon

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    I'm proud of you. Your are showing flexibility and adjusting your sails for the situation at hand. I call that progress, because life will throw us curve balls we can't escape.
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NANCY- 3/6/2011 8:45AM

    Love your Attitude. Changing how we think is the biggest part.
WTG on figuring out a Plan B and not using an excuse.
I hope the vertigo goes away soon.

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    emoticon emoticon sometimes our minds are the hardest battle of living healthier lives.

You have proven to be strong in mind and strong in faith!

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NORTHWOODSMOM8 3/6/2011 7:54AM

    What a GREAT attitude and a wonderful testimony of God 'renewing' our minds! Thank you for listening to HIM! emoticon

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    Praying you are feeling much better...soon!

Hey, brainwashing isn't a bad thing...washing=clean, right? Cleaning up our old habits is definitely a good thing.

You'll be back on track in NO time and giving me a run my for money. You're positive attitude will take you there, and it's an encouragement to me. Thanks!

emoticon emoticon emoticon emoticon

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JOAN_HEO 3/6/2011 7:46AM

    Congratulations on figuring it out!! Life is always about adjustments, modifications, and a different way of looking at it. Have faith in yourself.

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Affirmations from Counselor's Presentation

Saturday, March 05, 2011

emoticonI can work on one new healthy habit each week.
emoticonI am good at following through on commitments.
emoticonI feel a lot better when I lose weight or inches.
emoticonI am a good example to my family for showing self-control.
emoticonI can change a habit with consistent practice, even if it's hard.

  Member Comments About This Blog Post:

HONEYMUFFIN1923 3/7/2011 12:32AM

    Way to Go!!

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NANCY- 3/6/2011 8:40AM

Thanks for sharing. You sparked my brain.

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MAMASUDS 3/6/2011 2:18AM

    Thank you for this post. You are my inspiration today. I need to go make a list for myself today. It will go well with my reset button.

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JIBBIE49 3/6/2011 12:17AM


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Strategies (Quote Digest 21)

Friday, March 04, 2011

Even if I don't find the Spark right away I will fake it until I make it! In other words I'll do what I would do if I had the Spark!! - from ID_VANDAL blog 3/28/10

Dr. Beck [in the Beck Diet Solution] goes right at the impatient, pessimistic thoughts in this program. You like most all of us, want easy instant results, and she addresses those thoughts. An answer would be something like "I have tried quick fixes in the past and I'm still obese and have never gotten to my goals, so this time I'm going to read this book and do what Dr. Beck tells me to see that I finally get the results I want. There is no EASY way to do this, but just doing the work it requires."
- from Jibbie49, reply to Beck Diet Solution Team Forum, Other Uses for Cognitive Weight Loss, 4/12/10

I know that if I meet my goals as listed above, that weight loss will come along all on its own. Because one thing that I have learned from Sparkpeople is that this is truly a change of lifestyle that we need to set out to attain, and then one day we look down and actually can see our feet and tie our shoes without having to hold our breath and put our jeans on without laying on the bed and go up a flight of stairs without losing our breath . . .
- from Suzy6281 blog 1/24/10

An inferior plan well implemented is better than a superior plan never implemented - at least it will have you moving towards something.
- from ID_VANDAL 5/03/10 blog

  Member Comments About This Blog Post:

JIBBIE49 3/6/2011 12:17AM

    I love JUDITH BECK, PhD.

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WATERMELLEN 3/5/2011 7:53PM

    This is such a great blog -- and this is such a great community of people who are interested in and committed to health.

What an amazing project.

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MAMASUDS 3/5/2011 11:30AM

    I loved the last quote. When it comes to health and dieting, I have done perfection or nothing, all too often.

Marching on with you into spring!

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NANCY- 3/5/2011 10:09AM

    Great quotes.

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BLESSEDMAZARS 3/4/2011 10:08PM

    Thanks so much for sharing these! Just keep pushing on.


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MLROBINSON 3/4/2011 8:34PM

    I love these! This is the first time in all my years of dieting that I have set concrete goals. It is amazing, I am amazed.....I have stuck to it! I'm shocked and happy. I had to get real and set realistic goals! I had to lay down the quick fix hopes. The second quote fits me well.

Melanie emoticon

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Specific, Detailed Visualization

Thursday, March 03, 2011

A therapist came to talk to our group after workout. One idea from tonight was to think of very specific, detailed outcomes related to reaching my goal. Verbalize it, record it, bring it to mind often, SEE it in my mind repeatedly.

This is tough for me to do. It is hard to see myself and my life at that goal weight. But I believe that it would be beneficial, so I'm working on it.

I did think of one thing. I saw a very attractive coat, a fitted shape with a belt detail in back.

When I am thin I will wear a coat with a belt.

  Member Comments About This Blog Post:

FRACTALMYTH 3/4/2011 9:08PM

    What a great idea! Sometimes it is easier to visualise something external like a piece of clothing than to see ourselves as we want to be.

Thanks for your support on my blog!

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MAMASUDS 3/4/2011 11:41AM

    Oh, nice one. I saw a tailored coat that I really liked this year. That would be a good goal for next winter. Thanks for the idea.

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PARISTASAI 3/4/2011 11:39AM

    That's why I tell you to have faith that you have already received whatever you pray for, and it will be yours. Mark 11v 24
What is the difference between faith and visualization?
Is there a difference?
Does it matter?

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NANCY- 3/4/2011 7:49AM


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WATERMELLEN 3/4/2011 7:39AM

    I like this approach -- consider buying the coat (or maybe visiting a thrift shop and picking up a fitted belted coat for a reasonable price) and then hanging it in your closet and trying it on every day -- helps to make the visualization concrete!! When losing the 80 pounds, I kept sequencing the "next smaller size" into my closet, frugally thanks to thrift shops: it really helped when deciding whether to eat the dessert or not . . . !!

Thanks for your comments on my travel blog!!

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BLESSEDMAZARS 3/3/2011 11:04PM

    I like that goal. A specific piece of clothing is an excellent idea. I have a dress on my goal list. Let's get there together!


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