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A book you might want to read....."Willpower"

Wednesday, November 28, 2012

By Roy F. Baumeister (psychologist) and John Tierney (writer). The idea of collaborating with a writer is a good one, the book gets across some complex ideas in a clear, easy to read manner. The ideas are research based.

This blog is my work only and does not constitute endorsement of the authors, or publishers, etc., etc., etc. I have received no monetary compensation to write it.

I am going to focus on dieting, in a chapter the authors call "The Perfect Storm of Dieting."

Briefly, willpower, or the ability to self regulate, is a brain function that depends on adequate glucose levels. As we go through the day, we use our willpower for all kinds of things; functioning at work, getting along with spouse, etc. We use it up. So, by the end of the day, we may not have much left. Thus we may binge. How do we restore our willpower? BY EATING!!! YIKES!!!

Or, as the authors put it, in order not to eat, a dieter needs willpower. In order to have willpower, a dieter needs to eat.

The writers identify the "What-the-Hell" effect. That's right, When we exceed out calorie level, or eat a forbidden food, then all is blown--for the day, the week, the month.....the binge.

What to do? The authors identify some useful strategies.

When your willpower is high, make a pre-commitment--like joining sparkpeople.

Commit in public.

Measure and record--food, weight, exercise, and so on. Sound familiar? These authors recommend daily weigh ins, research shows that this seems to work better for weight loss.

Use Positive Procrastination. That is why Marathondad's challenge not to eat any junk until Christmas is doable. We can tell ourselves that we can eat our faces off on December 25. We likely won't, but the thought that we can if we want to helps self control in the present. Saying "never" does not work so well.

If we do not want to work out, we can use the "Nothing Alternative." We tell ourselves we have a choice. We can work out, or do nothing for the same amount of time. No TV, computer, reading, talking, sleeping, nothing. The idea is to get rid of competing tasks and get so bored that we will work out.

There is a lot more in the book, about other lack of willpower problems such as addictions.

And, for my fellow fitbitters, the fitbit is mentioned as one of the measurement devices one can use.

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  Member Comments About This Blog Post:

OOLALA53 1/24/2013 3:21PM

    Baumeister said two things that have stuck with me: don't go on "a diet," and don't swear off chocolate or any other food. He also said to set your own guidelines and stick to them. Not swearing off a food doesn't mean I have to eat it every day. I choose what to eat in each situation I'm in. It takes time to figure out when I'm expecting too much of myself, but it does seem to be getting easier.

Have a great 2013!



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JUST_TRI_IT 1/8/2013 8:12AM

    Interesting ways to use a negative and use it to our advantage!

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ANDY_54 12/4/2012 1:46PM

    The "Nothing Alternative" scenario seems a bit like punishing a recalcitrant child, but I understand where it's going and how it may work. Great review....may have to delve in a little deeper. Thanks!

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CAT-IN-CJ 11/30/2012 12:30PM

    I've got plenty WILL power . . . . .
I just need to replenish my long-exhausted supply of WON'T power!!!!

Actually, it sounds like an interesting read. Thanks for sharing.

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ITSMATT 11/30/2012 12:14PM

    Interesting book, Bonita. Thank you for sharing your thoughts about it. Sounds like it would be a good read.

Make it a great day!
Matt

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CARMEN327 11/30/2012 9:27AM

    Wow, good to know about the glucose connection to willpower. Sounds like a good idea to pack those healthy snacks!

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ROCKMAN6797 11/30/2012 8:43AM

    This sounds like a wonderful book Bonita. It appears the authors may have winning idea. Thank you so much for sharing.

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DDOORN 11/29/2012 10:50AM

    Great tips and reminders...thx for sharing!

Don

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MEXGAL1 11/29/2012 10:21AM

    I think my best advice to anyone trying to eat healthy and loss weight is to record everything!

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HAPPYSOUL91 11/29/2012 10:15AM

    Interesting blog and one more time - record my daily food. This sure reinforces that concept.

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PUDLECRAZY 11/29/2012 5:50AM

    Woohooo! Great for Fitbit to get a little plug in there. I really love it as a measuring device; it appeals to both my geekishness and my competitiveness.

My current reads are:

The Musician's Way: A Guide to Practice, Performance, and Wellness
Gerald Klickstein

iPhone: The Missing Manual
David Pogue

Getting quite a bit out of both.

Thanks for the review of Willpower.

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New Guitar Blog w/pics...finally

Tuesday, October 09, 2012

Hello all!

I think I have gotten my picture situation straightened out, so here goes the blog.

The guitar I am writing about is my present-to-self for 2 years of maintenance. All opinions are my own!

For the guitar techies out there, the model name is NCX1200R. Its' specs are standard classic w/cutaway, that is, 2 inch wide neck, connects at the 12th fret, standard depth--and it has on-board electronics. Yamaha calls it a nylon electric. Yamaha has some kind of new process where the wood is pre-aged, and it sounds fabulous!

Here is the guitar:



You can see the cutaway. It has a sitka spruce top, rosewood back and sides, and mahogany neck. The neck has a truss rod, not found in a standard classic and certainly adding to the weight. But, the construction is stronger.

It came with a rather unusual case; the case has a fabric cover but is solid, and form fitting to the guitar.



Here are pictures of the battery opening and the on-board electronics. It also has a built in tuner.





A close-up of the cutaway.



A close-up of the sound hole decoration--quite modern looking!



And finally, i went and got a Peavey acoustic amp to go with it! Oh my goodness, me buying an amp...



Hope you enjoyed!

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  Member Comments About This Blog Post:

CARMEN327 11/30/2012 9:23AM

    Oooooooooh, purdy.

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DDOORN 10/11/2012 10:01AM

    WOW what a gorgeous guitar!! Course I'm a big Yamaha fan with my classical Yamaha...but this is SUCH an enhancement with the cutaway and electric capability!!

I see some HIGHLY satisfied customers over @ Amazon:

http://www.amazon.co
m/Yamaha-NCX1200R-Acoustic-Elec
tric-Classical/dp/B003HZPC0S>
I'm betting you are going to have years & years of playing satisfaction with this guitar!

I'll have to keep this in mind if I ever decide to take the upward leap! :-)

Don

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MEXGAL1 10/10/2012 10:04AM

    beautiful! Enjoy!

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GETTO140 10/10/2012 7:45AM

    Beatiful guitar!! emoticon

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GUITARWOMAN 10/10/2012 7:13AM

    Well, in the interest of fairness, I am rotating all three of my babies, one each day. If I can get my practicing up to 30 minutes a day (up to 24 now) I will maybe play two a day, 15 minutes each

The GD-10 is still my go-to guitar...had him the longest.....but the new boy may just replace him.....


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PUDLECRAZY 10/10/2012 6:52AM

    emoticon emoticon emoticon emoticon emoticon

Wow! This looks great. I love the idea of the truss rod, too. as it can be adjusted if the neck ever becomes warped. She is a beauty. So. now that you have her, are you totally addicted? My poor Taylors have been been neglected since I got my Cordoba flamenco. I love my Cordoba so much, I hardly ever pick up any of my guitars except for the one my father owned, a sweet folk guitar with essence-of-dad in every molecule of her.

I am hoping for a video blog............

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Friday afternoon and a recipe for disaster?

Friday, October 05, 2012

The worlds want to collide this afternoon.

It's Friday afternoon and I am at work. I am really, really tired.

I have had two nights this week of less than 5 hours sleep each. One was work-related, and one was attending a social event. I used to be able to manage this kind of deficit, but not any more.

So, I am emotionally hungry. And there are muffins for free in the kitchen. And I have eaten a bit more than usual so far in the form of an extra fruit.

I know that if I eat one half a muffin, or one tootsie roll (in a a jar in someone's office) or one of anything else, I am heading into Bingeland.

Actually, it is rather useful for me to realize that "just one" will lead to many, many more. So I will work on avoiding the "Just one" and keeping on plan the best I can.

Wish me success! And if you have any ideas about avoiding the "just one," let me know!

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  Member Comments About This Blog Post:

PUDLECRAZY 10/6/2012 9:10AM

    Oh, ouch! I know that feeling. My past several weeks have been like that, so I actually took a personal leave day on Friday to de-stress. I got to your blog today, so I hope you listened to yourself and didn't binge on muffins.

So today is Saturday. I think stress reduction is the direction to take. Even if you have busy things to do this weekend, you can find time to do some stressbusting activities several times a day.

I haven't heard any update on your new guitar. What is your status on that?

Wishing you the best!

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MEXGAL1 10/5/2012 7:40PM

    step away from the muffins and candy. I know exactally what you are saying. Just one can throw you into a binge. It's so hard when you are tired to make good choices.
Best of everything to you!

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-BENI- 10/5/2012 2:53PM

    You can do it!!! I mean don't do it, well you know what I mean!!
No muffins or you'll have a muffin top emoticon
emoticon Hang in there!!

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SHARONSUE58 10/5/2012 2:40PM

  Fruit does help. So does cat naps at break, deep breathing, a short walk around the building?

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HAPPYSOUL91 10/5/2012 1:45PM

    You need to think about what you deserve and it is that you need to treat yourself well.

Does that food in the lunch room do that for you?

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CLRWILLIAMS25 10/5/2012 1:10PM

    Twin lives this week, except we have Panera breast cancer ribbon bagels in the break room. And I had one. And 2 pieces of chocolate from my coworker's office. Thanks for the reminder that just 1 (or 2 or 3!) really is the first step onto the slippery slope! I do not want that for my Friday!

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JUDYHELP 10/5/2012 1:10PM

  emoticon just one always turns out to a handful for me. emoticon sending you fruit to help out. Stay strong!!! Keeping fingers crossed for you. emoticon Judy

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STUDLEEJOE 10/5/2012 1:08PM

    emoticon

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Today's status upate...

Friday, September 21, 2012

fell rather flat, I see. Maybe folks did not understand it, or didn't get the lack of capitalization, or something.

Some explanation.,....

The lack of CAPS indicates that I am gobsmacked by my own behavior. I'm looking behind me to see if I am lurking behind me. Who is this woman?

Now, and I do hope fellow musicians (and especially guitar players) get this, there are those of us from the 60's who thought amplification was an abomination. When Bob Dylan went electric at Forest Hill Stadium, we went into mourning. When Clapton started playing a Fender...well I think you get my meaning.

I have been an acoustic purist for 50 years. And nylon strings at that.

Now, nylon is lovely, but it is also very quiet (imagine smaller font). Classical players can mic their guitars, or play loudly, but there is just so much that will accomplish.

And I play Yamahas, which are know among other things for their volume.

So, here I am, looking to get back into singing and accompaniment, for volunteer gigs when I retire. And reward myself nicely for 2 years of maintenance. So, I got an electric acoustic. It sounds wonderful unamplified, but it does have a pre-amp built it, with controls. Plus a strap hanger on the back, that is, oh my, hollow, where you can insert a cable....

Next logical step? Amp. I had an old practice amp from when my son fooled around with electric, but it was broken and was not the right kind anyway. With acoustic, you are not looking for all the weird effects, just more natural sound...a lot more.

So, credit card in hand and heart in mouth, I shopped again, and ended up with a Peavy acoustic guitar practice amp. Not so little, 20 watts it can be used in a small sized room.

You should have heard me last night. Amplified Renasissance lute music. As I said, I keep looking behind me to see who is there.

Okay, I am going to blame this (or thank this) on Sparkpeople. I do not think I would have gone in this direction without my learnings from this wonderful site and my sparkpeeps.

I think there are a lot of us out there who have gone in unanticipated and unusual directions in our wellness journeys. Just keep smiling!

I will take pics of the amp and include them when I do my picture blog.....

Have a good one!


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  Member Comments About This Blog Post:

PLANTAGO 9/25/2012 3:02PM

    Hi Bonita!! I love classical, too, and nylon, of course. I am only a bedroom player , but this doesn't matter, does it. Love your pictures with guitar.
In my country (Poland) when you say " I play the guitar" people think first about classical. And here in the US not at all!
But...Amplified Rennaisance....sounds good!!
Have a very good one , too.

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Some thoughts on two years of maintenance.....

Wednesday, September 19, 2012

First, I do want to apologize for not getting the guitar blog up yet, very busy, will try for the weekend.

Today is my two year maintenance anniversary. I can hardly believe this. I have no great words of wisdom, but I can say a few things.

First of all, I am eight pounds up from my goal weight. Still have a healthy BMI, still fit in all my clothes. Those eight pounds are a combination, I think, of muscle weight, some binging effects, and inactivity during the summer after my foot surgery. Am working on losing them, but would be happy to split the difference and lose four or five.

Since I am an emotional eater who binges, I have worked on reducing the number of my binge triggers. There are still a few, all dealing with interpersonal relationships, that set me off. I have learned on SP to be kind to myself and get back on track as quickly as possible.

SP has also helped me focus on total wellness, and my physical activity has truly ramped up. Feels great when it doesn't feel sore! I have also learned to enjoy healthful food.

And you know what? If I can do this, so can you. It is never too late!


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  Member Comments About This Blog Post:

DDOORN 10/9/2012 12:06PM

    They kinda work together, don't they, re: being kind to oneself AND getting back on track as quickly as possible! :-)

Don

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MEDDYPEDDY 9/23/2012 6:04AM

    That is so great - and I really hope you are right, if you can do it so can I...has yet to be proved!

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HAPPYSOUL91 9/22/2012 7:44AM

    emoticon on your 2nd anniversary. Life is life but you are sure learning how to manage the ups and down.

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NAVYMOM133 9/21/2012 4:52PM

    Way to go on your second anniversary!! Battle back on those pesky pounds now that your foot surgery is behind you! You know what to do!!

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MEXGAL1 9/20/2012 3:07PM

    congrats on your 2nd anniversary. I know for me maintenance is a constant effort.
Thank goodness for sparks...it really helps me stay focused.
Best of everything to you!
Sallie

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ANNAMAAM 9/19/2012 10:52PM

    :) Lovely post guitarwoman!! Very candid and thoughtful. óż

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