DAY 41 Make a New To-Do List

Monday, June 07, 2010

"Once I create a consistent routine of using my weight-loss skills,dieting will be easier." - Dr. Beck

This was my original plan for June, setting up a plan to care for me.

To be honest I got a bit confused, on these pages she listed Activities and a to-do list. What's the difference? I reread the pages and her to-do list was comprehensive, and I shall include it in my weekly activities as a mindful review. To me that list was a bit overwhelming to do daily. As I said before I like the KISS method. Setting RULES helps me achieve my goals and maintain my health. So here is my list of activities that serves as my new To-Do List so I can plan and monitor what I need(have) to do....my routine for health.

Daily Activities:
* Self care routine am
* Test 3 times a day.
* Take my medication and supplements.
* Yoga or breathing and meditation.
* Read an Inspirational quote
* Visit SparkPeople
* Eat a healthful diet.
* Eat mindfully and slowly while sitting.
* Eat only to mild fullness.
* Give myself credit.
* Spontaneously exercise.
* Respond to sabotaging thoughts with "Oh, Well" or "No Choice"
* Self care routine pm

Regular Activities (at least once a week):

* Schedule exercise at least three times a week.
* Continue to make time and energy to diet.
* Plan weekly menu.
* Monitor diabetes for trends.
* Read my ARC.
* Review the TO-DO list (p.265)
* Leave something on my plate.
* Use the anti-craving techniques.
* Use the Seven Question Technique when upset.
* Prepare yourself for special-occasion eating.
* Do problem solving to reduce stress.
* Enrich my life.

Dr. Beck instructs, "DON'T GIVE YOURSELF A CHOICE" when you begin to struggle, go back to BDS.

  

  Member Comments About This Blog Post:

BIGLITTLEWOMAN 6/8/2010 12:36PM

It can be overwhelming, I agree. My goal is to be healthy and happy so my "to do" list is anything that can bring about these results and can change daily. I sometimes get bogged down "doing things" instead of taking time for the important stuff. Hopefully once we create our good habits, some of the list can go by the wayside. Did you read Vandal's challenge today? If not, here it is; "Now may I suggest we use the next 24 hours to make us better - physically and mentally - and also make the world just a little bit better because we were here today!!" Vandal You are doing great work Nancy. Report Inappropriate Comment

ID_VANDAL 6/8/2010 10:18AM

I needed this one today! Especially the "Don't give yourself a choice" I have been flying all over the place from project to project and I've not been real good at the basics. You just can't move ahead if you don't do the basics right! Thanks for these reminders. You seem to know exactly what I need to hear! Have a great day Nancy! Vandal Report Inappropriate Comment

DAY 40 Enrich Your Life

Saturday, June 05, 2010

First a thank you to all my supportive friends here at SP. Your kindness is greatly appreciated and means so much. You all enrich my life.

"focus on things other than food"

Enriching my life is something that I have not really had a problem with. I like having something to look forward to. However Dr, Beck got me to open my eyes and see even more possibilities. Yes there are some things that I felt I should wait until I was thinner, by why? The important thing is to do. Alright so things may need slight modifications, but the key is to get it started and live life.
Dr. Beck's exercises for enriching your life now:

1. Make a list of goals you'd like to accomplish before or after you lose weight.
2. Determine which of those goals you could start working on now.
3. Choose one of those goals and write down the steps you'll need to accomplish it.
4. Mark your calendar for when you'll do at least the first step.
5. Ask friends or family for help on how to achieve the goal.
6. Watch out for sabotaging thoughts:
* consider the advantages vs. the disadvantages of making this change in your life
* use the Seven Question Technique to evaluate your sabotaging thoughts
* consult your diet coach for support

Ah a list .... I have daily goals to enrich my life. Using the Track Other Goals on the SparkPoints page offers the opportunity to help me work on those goals to enrich my life. Some of mine are are taken from past team goals:

* Say something nice about yourself every day
* Tell someone you love them
* Read an Inspirational quote (usually something from Ralph Marston or Wayne Dyer)
* Do a random act of kindness.
* Self care routine am (these are really hard for me)
* Self care routine pm

Basic self care is fine, it is taking the time to get spiffy that I have difficulty with. (I always thought I was a natural beauty)

My SP posts some are for fun but most help me live the life I want to lead:
* I will.... (helps me list an affirmation for the day)
* Report one good thing that happened today
* What should you be doing?
* List THREE (3) things you are grateful for today

I really would like to develop a daily yoga practice. Perhaps this should be my June goal.
Work on getting back up to walking another 5K is in development also.

  

  Member Comments About This Blog Post:

ID_VANDAL 6/7/2010 10:43AM

Hi Nancy - I had completely forgotten about this part of the book. Thanks for posting this blog it really hit me between the eyes. All I have been focused on is work and house projects. I haven't spent anytime setting plans and goals for what I want to do besides get through each day! I have lots of work to do in this area! Thanks again for all the reminders!! Vandal Report Inappropriate Comment

BIGLITTLEWOMAN 6/5/2010 4:04PM

Gee, I'm feeling rather loose and shabby as I don't really have a PLAN. The only goal I have at this time is a 5K this fall and 5 pounds by the end of June. Maybe next time I'm watching baseball, I'll pull out the pad of paper and my pencil and start thinking hard about goals and objectives. Comment edited on: 6/5/2010 4:05:30 PM Report Inappropriate Comment

Day 39 Keep up with Exercise

Friday, June 04, 2010

Exercise needs to be a part of my daily life, it's a requirement for my health. I hated gym class. Exercise was an evil term, something that one is forced to do.
Dr. Beck tips for maintaining (or improving) your motivation to exercise:

* Focus on how you'll feel after you finish exercising.

* Put exercise in the NO CHOICE category.

* Meet a friend or trainer. (sign up for a class)

* Give yourself lots of credit.

* Focus on your progress.

* End your session with something positive.

* Make sure you're doing a type of exercise you like.


This has taken a while for me, but the above tips really do work. Now I feel the need to exercise. My thinking has changed from.... "I ought to go" to "I need to go the pool"
It destress me. The water supports my movements and gives me freedom I cannot achieve on land. I feel good afterward, I wash off the chlorine with a nice body wash. I feel refreshed when I leave the pool.

It'll be difficult to fit in some exercise today with the funeral and my youngest's 21st birthday. Perhaps a walk.

  

  Member Comments About This Blog Post:

TRAVELGRRL 6/5/2010 7:34AM

I could not have put my thoughts in such eloquent terms as RM and BLW. Keeping you in my thoughts and prayers. Report Inappropriate Comment

BIGLITTLEWOMAN 6/4/2010 9:25PM

You have a lot on your plate; I'm guessing people are relying on you in many ways during these times. And your youngest's birthday being dampened by a sad family event. You are managing a lot of emotions coming from all directions. A walk would definitely be a nice get away and beneficial in so many ways. Thinking of you. Report Inappropriate Comment

FLUENTFROG 6/4/2010 10:35AM

Sounds like today will be full of emotion celebrating life at several levels -- the passing of one, the promise of another at a milestone date, and possible transition of yours with one or both of those markers. Sounds like a perfect day for a gentle walk to let nature accompany reflections likely to come up. My thoughts are with you. Report Inappropriate Comment

Day 38 Plateaus....

Thursday, June 03, 2010

Plateaus? I've had a few,
But then again, quite a few to mention.
I did what I had to do
And saw it through without exemption.

I planned each charted course -
Each careful step along the byway,
And more, much more than this,
I did it my way.

(Thanks to Paul Anka and Frank Sinatra)

Dr. Beck offers 4 options for when you hit a long-term plateau:

1. Continue to do what you're doing and see if you start to lose weight.
2. Reduce your daily intake by 200 calories, which should allow you to lose about a half pound per week.
3. Increase your daily exercise by 15 to 20 minutes. (and/or change your exercise)
4. Call this your goal weight and move into maintenance.

I was stuck and the scale was not moving... I'm nowhere near my goal weight. So continuing to use and develop healthy habits is what I chose to do.

Be open to opportunities, you never know what may work to get you moving again.

* Sabotaging Thought: I've hit a plateau.This isn't fair.
* Helpful Response: Reaching a plateau is a normal part of losing weight. Keep up the healthy behaviors. My body will thank me. Give myself credit for all of the changes I've made in my thinking and behavior. I will make more changes and the plateau will end.

  

  Member Comments About This Blog Post:

TRAVELGRRL 6/3/2010 7:15PM

Any time we aren't gaining is a time to celebrate. Plateaus are our body's way of taking a "time out." Thanks for a reminder to react objectively, NOT emotionally! Report Inappropriate Comment

ID_VANDAL 6/3/2010 4:20PM

Good suggestions - I've always heard that a person should change their workout routine every 30 days anyway. Of course I don't do that and maybe that's why my routine gets boring!! I need to step it up if I'm going to keep up with you!! Thanks for another great blog!! Vandal Report Inappropriate Comment

BIGLITTLEWOMAN 6/3/2010 1:55PM

Hang on to that tune creation, I love your version!! I am the Queen of plateaus!! I used your listed techniques and it worked!! I chose to increase the physical exercise and that pushed my metabolism where it needed to go. I'm still a slow loser but at least a loser. I can be patient, I'll take the 1/2 pound here and there. Good job Nancy. Report Inappropriate Comment

MAKAMBO 6/3/2010 9:54AM

I just love that new take on "New York, New York"!! "Plateaus" are indeed difficult to overcome mentally... Your "helpful response" is great! Report Inappropriate Comment

CHANLSURFR 6/3/2010 9:28AM

You will do it! You seem to have great motivation to keep going. Report Inappropriate Comment

Day 37 Reduce Stress

Wednesday, June 02, 2010

Dr. Beck suggestions for dealing with stress:
1. Solve the Problem.
Fight stress by revisiting the My Priority Chart to reduce your demands or responsibilities and by using the Seven Question Technique to resolve the issues that cause stress.

2. Relax.
Slow, controlled breathing is the simplest way to release the stress that makes your body tense. Dr. Beck mentions relaxation techniques such as progressive muscle relaxation or guided imagery. Kripalu yoga break helps me destress. Breathing and Relaxation or the Guided Relaxation can be found at www.kripalu.org/article/649
I also like doing some yoga, or taking a slow walk to look at the clouds or even watch a sunset. I have a card that states: Remember to Breathe

3. Change Your Mindset.
Stop letting unreasonable rules guide your behavior. Saying "Oh well." helps. The world is not ending so I need to let it go.

There has been lots of noise about belly fat being related to stress. Well then according to the size of my stomach, I have had more than my fair share. Too much daily stress leads to toxic stress, which frequently leads stress-related eating.

Dr. Pamela Peeke offered these suggestions for dealing with stress

* Eat every 3-4 hours. Meals and planned snacks in between. And have a specific plan for eating balanced, healthy snacks rather than running to the vending machines when things get stressful -- reduced fat, crunchy peanut butter on whole wheat crackers, or low-fat string cheese and an apple. Just eating will be satisfying, and will calm you down, and if you can eat healthier, lower-calorie snacks that you've planned, you'll be ahead of the game.

* Get up and take a walk. Research shows that moving helps you generate chemicals that make you feel better.

* Take a mental chill-pill. Consider the source of the stress: It can only cause big-time distress if you choose to allow it to do that. Remember: You're in control!

* Make a list of all the stressors in your life, and then take a hard look at the list. Ask yourself why you allow them to cause you stress, and how you can get back in control of them. Are they really big deals? Can you change something? (Remember: You do have the power to change a job or a bad relationship...)

* Try to maintain a healthy balance and positive outlook on life, and reach for your walking/running shoes rather than a candy bar when things get stressful!

For me the combo of both Dr.s helps. If I follow my planned meals and snacks, I know that I am not hungry and need to do something else to address the feelings and I need to remember "It can only cause big-time distress if you choose to allow it to do that."

Having these tools has helped me calm down and reduce my stress. Finding tools that work for us is key.

On an up note, while at the pool last night a lifeguard noticed that I has lost some weight. Woo Hoo! That made me work out even harder. :)

  

  Member Comments About This Blog Post:

BIGLITTLEWOMAN 6/2/2010 9:41PM

Good depth of thinking here Nancy as most of us are stress eaters. Do you think we feel bored and unchallenged if we had no stress? I s'pose Report Inappropriate Comment

TRAVELGRRL 6/2/2010 7:51PM

I'm going to try the "oh well." Sounds deceptively easy but for people who are always trying to "fix" everything and everyone, this will be a challenge! Thanks for an enlightening blog. I bet every single one of us on SP is a stress eater. (My sister-in-law, all 90 pounds of her, can't eat when she gets upset. I can't even imagine what that would be like!!) Report Inappropriate Comment

ID_VANDAL 6/2/2010 10:57AM

This was a super blog Nancy! I agree with what FreeLady says - it's like a free therapist. Very relaxing and easy to read but some very very salient points. You expressed them very well! Your doing great so keep it up!! Vandal Report Inappropriate Comment

MAKAMBO 6/2/2010 10:55AM

Thanks for this blog on stress... I sure need it! I will go back to Beck and read once more about this subject. I guess we all have to deal with stress!!! Report Inappropriate Comment

LISAALLGIER 6/2/2010 10:50AM

Very interesting and informative blog. !! And great job on the weight loss, Have a wonderful day. Report Inappropriate Comment

COFFEE666 6/2/2010 10:17AM

Yeah, stress is a biggie. Having techniques to help you cope with it is truely a great thing. Report Inappropriate Comment

FREELADY 6/2/2010 7:24AM

Reading your blog is like having a free therapist. I am cheering about your positive feedback at the pool! It is HARDER TO SEE PROGRESS when I'm in a swimsuit. You are getting this done! Hurrah! Report Inappropriate Comment