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Beck Day 4 and 5

Monday, August 06, 2012

So, Dr Beck is teaching me to think like a thin person

Day 4 (Mon 6 August) - Give yourself credit.

This is quite funny, since I spend the day chastising myself for licking a spoon, or having a nibble when I was not sitting down (Day 3 lesson).

Still - I had friends over, a refrained from eating more cake after they left - good job
I sat down for all my meals - even dinner, after the kids went to bed, a bad day and just wanting to flop in front of the olympics
I stayed within all my ranges today
I felt a bit hungry, but controlled myself not to react straight away - and waited until my next meal.
I did my Pelvic Floor exercises
Overall, I did really well yesterday

Day 5 (Tues 7th August) - Eat slowly and mindfully

So far I have pondered my porridge, and I am about to study my stir fry. And tonight I will scrutinise my spaghetti!
I am trying to control my standing up eating - and giving myself credit
- for doing this one day at a time
- for sitting down to meals
- for planning my days food
- for changing my habits

  
  Member Comments About This Blog Post:

ILIKETOZUMBA 8/7/2012 11:56AM

    I try to eat slowly and mindfully, too...it can be really hard! It takes VERY deliberate and intentional concentration to do that, and then I worry that when I *do* successfully focus on my food and eat mindfully and focus on it to the exclusion of everything else at the moment...that maybe I'm giving food too much power over me. Maybe I'm being too reverent of food. Somehow for me there's a line between mindful eating and worshipful, all-glory-to-my-food, OMG-that-lamplight/noisy neighbor/presence of my husband-is-distracting-me-while-I'm
-EATING eating...and sometimes I cross it. It's weird.

But anyways, I'm glad you're enjoying all those successes! That all sounds great!! :)

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KANOE10 8/7/2012 9:55AM

    Great job on following healthy eating steps. I also have to watch that nibbling while standing up.

You are showing strength and mindful eating patterns.

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WATERMELLEN 8/7/2012 7:30AM

    You are really into this: good for you! It's amazing how following the program changes the thinking . . .

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WENDYJM4 8/7/2012 5:32AM

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HOTPINKCAMARO49 8/6/2012 10:21PM

  emoticon You go, girl! emoticon

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Beck Thinking thin - Day 1 to 3

Saturday, August 04, 2012

I picked up a copy of Dr Beck's 'Diet Solution - How to think like a thin person', from the library on Friday. Already it is challenging me. Challenging me to actually follow the program step by step, rather than flick through to the bits that I think will apply to me.

The thing is - this is about changing my thinking. Not just my thinking, but my daily habits. I acknowledge that this is not going to be easy, so I need to suspend my negative thoughts - take a deep breath, and take my time.

Day 1 (Friday 3rd August) - Reasons for losing (in my case Maintaining my current) weight.
This was hard for me. I think I could add 3 or 4 kgs and still look ok, buy clothes easily, be healthy etc. So why do I want to maintain at this level?

- To gain a little weight is a slippery slope. If 3 or 4 kgs is ok, then a few years later that could easily become 10 or more

- To have really achieved something - to be a person with a certain amount of discipline

- To be complimented - although compliments are getting rarer, as people get used to my new weight, I still get the odd compliment (eg yesterday 'You haven't changed since school')

- To keep depression at bay - after suffering with a very mild depression for about 12 years, the last year has been fantastic. I have energy, and the foggy feeling in my head is all but gone)

- To look great!

- To be a good influence on my kids. To effectively teach them to think thin (by example only - I am not putting my kids on a diet!) and have healthy habits.

I have listed these on a card in my wallet. I will look at them every morning, when I am planning my food and whenever I feel like a might be wavering.

Day 2 (Saturday 4th August)- Choose 2 diets.
I don't really follow 'diets' as such.
I am very happy following SP - tracking 6+ days per week, and aiming to hit my calories, fat, carb, protein, and fibre targets.
Do I need a back up plan? It took me a while to get over this, and understand that I do need a back up plan. Like when I am in a situation where I can't plan my food, or track my food (travelling overseas or remotely, or restaurants, or as a guest at other people's homes etc). Since I don't really believe in 'diets' - I have decided that my back up is to aim for a plate similar to nutritional guidelines (half vege/fruit, quarter grains, quarter lean protein).

Day 3 (Sunday 5th August) - Sit down to eat

I have developed some bad habits lately. I often eat breakfast standing up at the bench whilst I am catching up on spark (ironic - such a good influence can also be negative). Sometimes my lunch too. I tend to nibble on vegies whilst I am cooking the kids dinner, and after the kids go to bed we often eat our own dinner in front of the TV (OK - I am sitting down for this, but that isn't a good habit)

Strategy
1. I will do my SP whilst I am cooking my porridge and making a cup of tea - but then sit down to eat.
2. If I need an afternoon snack of veges whilst the kids dinner is being prepared, I will take a selection of the vegies, put them on a small plate and sit down to eat them. If that is too much trouble - I don't really need the snack!
3. I will set the table and have our dinner there every night. It is probably good for my marriage as well as my health/weight - since we can talk about our day etc


So far, so good

  
  Member Comments About This Blog Post:

WENDYJM4 8/4/2012 9:29PM

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WATERMELLEN 8/4/2012 9:18PM

    You're off to a great start with Beck: good for you!

I found that I wanted to "argue" a lot, not "comply" but like you managed to get myself in line . . . that backup diet is a good thing. And for me absolutely key: sitting down while I eat!!

Hope you find it as life changing as I did.

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July finished, roll on August

Tuesday, July 31, 2012

My Goals for July
1. Keep maintaining - Yes. This morning 59.5kg, after being 60kg (top of my range) for a couple of weeks
2. Get this cough sorted - Yes. Started the allergy desensitisation course. In the meantime, did my first spin class in ages - and did not cough once.
3. 230+ fitness minutes per week (to get 1000 in the month) Yes
4. Eat more fruit and vege - Yes, but want to work on improving this.


Goals for August
We are going to visit my in laws in New Zealand for 12 days in the middle of the month, which will make exercising and healthy eating a challenge.

1. Keep maintaining
2. Get my 1000 fitness minutes award
3. Eat more fruit and vege (aiming for half of my plate!)

As I said in my last blog - I am working on strategies to help me in NZ.
Doing as much of the cooking as I can. Buying lots of fresh fruit and vege so I can serve something extra when the main thing being served is not so healthy (make a salad to go with dinner, cut up fruit to go with morning tea etc etc). And of course, making a plan to do some walking, skiing (hopefully) and ST. I will set a target for the 12 days, and make it happen.
I am also hoping to lose another kg before we go, so I am at the bottom of my range.

I have requested Dr Beck's book about how to think like a thin person from the library. I hope to get to start that before I go so I can start to think about some of my own thought processes that can be my undoing like
- It will go to waste
- I'm good normally - I can let go on holiday
- I don't want to embarrass my hosts
- The kids are driving me crazy, I need a reward
etc etc
(Name the scenario, I can come up with a justification)

My goals are nothing more than what we should all be doing really. I want to make sure I do it.

  
  Member Comments About This Blog Post:

KANOE10 8/1/2012 8:48AM

    You are being very positive by planning how to maintain on your trip. Taking salads ensures that you will have something healthy to eat. The same goes for your fruit.

Your plan to keep up the exercise while you are on your trip is great. That is exactly what will keep you in maintenance.

Sometimes I have taken a small portion of something that I do not plan to eat..then mashed it around and never ate it.

Knowing the excuses you can give yourself to go off, is so helpful. I have to watch the I am stressed..I deserve to eat one for myself.
Also..the holiday one..you get pressure..you are on a trip, so just go ahead and enjoy yourself.

This maintaining does not disappear..it is a daily effort and focus!

Congratulations on a great inspirational blog.

I found the Beck book and workbook to be very helpful..as well as the tapes.





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WENDYJM4 8/1/2012 5:03AM

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Three weeks until holidays

Thursday, July 26, 2012

We are off to New Zealand in 3 weeks, for about 12 days to visit the in-laws.

On my mind
1. I am at the very top of my maintenance range at the moment - I would like to lose a pound or two before we go

2. Exercise when I am there.
It is going to be cold. Hopefully we will get some skiing in. I need to take advantage of the grandparents, and get out for a bit of exercise. Some brisk walks should be possible. I will be embarrassed to do ST - but need to disappear to my room each day, just for 10 or 15 mins. I'll take my exercise bands.

3. Eating when I am there
Contribute to the cooking as much as I can (that way I can help drive some healthier choices)
Portion control
Buy some fruit and vege - and produce it (eg. If there is cake/biscuits for morning tea - cut up some fruit to go with it. If there is pre-dinner nibbles - cut up some carrot sticks etc)
Stop when I am 80% full

I don't want to panic or stress about it - just do what I can, and come back with renewed commitment.
(Next mountain bike race is in Feb - getting time to ramp it up!!)

  
  Member Comments About This Blog Post:

TRI_BABE 7/29/2012 10:18PM

    Sounds like a great holiday and plan.

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ROSGETSSERIOUS 7/29/2012 3:48PM

    Enjoy your break - you have great plans in place to reach your goals.
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ARTJAC 7/28/2012 1:03AM

    ENJOY YOUR HOLIDAY

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PHEBESS 7/27/2012 4:26PM

    Great plan! And have a fabulous time! We're heading to NZ in October - never been there - we're so excited!!!!!

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ILIKETOZUMBA 7/27/2012 11:50AM

    Wow, what a great plan. I need to remember some of those tips for parties or social food events or whatever - like stopping when I'm 80% full. That's an excellent guideline, because I have problems (at buffets or parties, where I feel like it's a special event and I should be able to eat what I want) with eating until I literally hurt and have a hard time breathing... And I love the idea of making sure that with cookies or snacking before meals, to make sure that some fresh fruit or veggies are involved. That's a great way to participate in the snacking while still eating something nutritious and not feeling deprived, I think. Thank you for the inspiration! And it sounds like you're going to have a wonderful time! I've always wanted to go to New Zealand - it looks GORGEOUS.

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PATTYKLAVER 7/27/2012 9:55AM

    Enjoy yourself. It sounds like you've got a great plan to stay on track.

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WENDYJM4 7/27/2012 7:52AM

    enjoy your holiday. You have some great plans in place.


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WATERMELLEN 7/27/2012 7:44AM

    Excellent planning . . . it is hard to eat healthy when family hosting you are trotting out their best "hospitality recipes" so deciding "in advance" is a great help. (Found myself eating too much guac and tortilla chip last night in exactly the same "family hosting" role: but had eaten light enough earlier in the day that I managed to squeak in under the high end of my calorie range anyhow!!)

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SHEILA1505 7/27/2012 1:50AM

    Good luck - the Kiwi family might also be health nuts - are they Rugby fanatics? They may well join in with you

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A birthday in the house

Friday, July 20, 2012

It's my husband's birthday today. We have young kids. Cake is essential.

I enjoy baking, and it represents a special activity that I can do with my children to help mark their father's birthday. I believe in home baking - I want to teach my children that packaged 'cakes' at the supermarket with long shelf lives, fake cream, overly sweet, artificial colours etc are not actually food!

My tips for making slightly healthier choices on a birthday cake

1. Make a small cake
My recipe was for a full size cake, and I knew that just the 4 of us were going to eat it. Visions of eating too much cake, or having cake every day for the next week!
Instead, I put half the mix in a loaf tin, and put the rest into mini muffin trays. I then froze the mini muffins for use at another time (and of course, they won't be iced)

2. Reduce the sugar content
Someone told me that you can easily drop the amount of sugar that the recipe calls for. I now do this all the time. In the cake I made, I cut a third from the recipe.

3. Make a cake with fruit (or vegetable) content
I made a banana cake. I know it is not healthy, but I figure that at least some of the flavour/sweetness and much of the moisture in the cake comes from the banana - so it needs less sugar and butter.
My muffin recipes include apple puree - same principle.

I am not trying to make a 'health cake' - just make the cake a little healthier.

What do you do?


  
  Member Comments About This Blog Post:

EJOK170 7/22/2012 4:32PM

    Really great ideas! and creative. In the new book "American Grown" about the vegie garden etc at the White House Michele Obama has a bunch of recipes in the back. All sound good but the few 'sweets' are all made with vegies or fruits...for e.g. cookies with carrots etc. It makes sense.

Thanks for your comment on my blog. Interesting to hear about your closet:-)


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PATTYKLAVER 7/22/2012 6:52AM

    What an excellent idea about making the cake the way you did. Hoping your husband had a wonderful birthday.

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JOSEY98 7/20/2012 4:56PM

    I totally agree. You've cut the sugar and made it at least a little better. You've figured out a way to have some for you all, but not a lot hanging around the rest of the week to either get eaten up or be wasted. Way to go!

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ROSGETSSERIOUS 7/20/2012 4:40PM

    Great ideas - it isn't a birthday without cake!! Sounds yummy!!
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ILIKETOZUMBA 7/20/2012 12:14PM

    Those are all excellent strategies! I'm trying to ease my reliance on Splenda to reduce my intake of artificial sweeteners (not like I eat a lot of Splenda in general...I just use it when I bake cakes and things to help reduce the calories), but it can definitely be a useful way to make baked goods that fit a little better into the daily calorie budget. I love using applesauce in recipes too, although it doesn't work as well in cookies since it adds a somewhat rubbery, more muffin-like texture to foods.

Anyways, sounds like a yummy cake and it sounds like you're handling it well - enjoy!

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WENDYJM4 7/20/2012 8:07AM

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