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Beck Diet Solution Day 20: GET BACK ON TRACK

Thursday, October 17, 2013

This is a powerful day! This day is about putting the brakes on a fall downhill and returning to the climb in the direction I want to go instead of turning a few calories and a few minutes into feelings of despair and days or weeks or months of poor choices.

emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon

It's pretty simple, really. Dr. Beck says to take these steps:

~Acknowledge your slip
~Recommit yourself to your plan
~Draw a symbolic line

She's got a great diagram that looks like a seven layer cake that clearly illustrates the difference between a large piece of frosted cake and turning that into a cascade of bad food choices that add up to pounds. I find tracking everything, the skill from Day 15, to be very useful this way. It shows me clearly that the unplanned handful of nuts is only a hundred calories and can be made up in the day. Whereas turning it into an unplanned handful of nuts and a large pizza is a little more difficult. But wait, there's more...

~ Give yourself credit for stopping
~Watch out for feelings of failure and helplessness
~ Continue to eat normally
~ Learn from your mistake

I wrote these steps out on an index card titled "Starting Over Steps" although it wasn't suggested.

I've been slipping on the giving myself credit skill and now I see why it's so important. It's like keeping your ice axe sharp to help you prevent falls from becoming LONG falls. Not giving myself credit snowballs into those feelings of failure and helplessness.

Learning from the mistakes changes them from moral failures to a process of scientific investigation, learning as I go. Hopeful, not hopeless! I had a couple little slips with popcorn at the movie. Hubby gets a trough of the stuff AND a large packet of candy. First time I turned a taste into a couple big handful and some Milk Duds and a piece of the pie he bought on our way home from the movie. emoticon The second time I brought some soybeans to snack on but lost my resolve and ate two handfuls of popcorn. But I stopped and went through the steps. What I learned it that right now it is just too hard for me to sit next to a large tub of buttered popcorn in a movie. I told him I didn't see this happening forever but for right now I really don't want to eat movie popcorn and can't seem to control myself so would he be willing to share baby carrots instead. He said he wants to support our locale theatre so we agreed he'd buy treats when we leave the movie. We'll renegotiate down the line.

For my Get Back on Track index file card I wrote something shorter than the suggested paragraph. I wrote

IT'S NEVER TO LATE TO START YOUR DAY OVER
...and you will be so glad you did.

My commitment card reads

When I make a mistake and eat something I'm not supposed to eat I'm going to read my Starting Over Steps card.

...and maybe I'll hum the John Lennon song (Just Like) Starting Over. Gotta feel positive remembering that song.

And the promise for this skill?

DIETING WILL BE EASIER ONCE I REGARD SLIPS AS JUST MISTAKES AND DECIDE TO RECOMMIT IMMEDIATELY.

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  Member Comments About This Blog Post:

SLENDERELLA61 11/26/2013 2:27PM

    Sorry I missed this great blog until today! So glad you are back on Beck as well as on track. Can't wait to read your next one.

I really like your cards. Having those Starting Over steps written out like that is a great idea!! I'm pretty good at starting over, but the extra reinforcement won't hurt! Good going.

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FLORIDASUN 11/12/2013 9:06PM

    What a fantastic journey you are exploring! I just love to hear your commitment and your determination. emoticon

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KO1215 11/5/2013 2:19PM

    You can do it!!!

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WATERMELLEN 11/3/2013 4:49PM

    I had to leave the kitchen yesterday morning when DH started in on his bacon and eggs (I don't eat bacon, too much sympathy for pigs: but it smells irresistibly good). And I had to leave the kitchen this morning when he began making his scrambled eggs with grated sharp cheese and buttered toast. He didn't realize why I was leaving, and called up the stairs to see if I wanted a little. I did, I did. But . . . declined. Graciously. Grrrrrrr.

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JCRAFT6 10/26/2013 7:22AM

    Great word for thought. We all have mistakes but they don't have to be failures.

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MAIM138 10/23/2013 3:36PM

    Oh gosh, I know exactly how you feel about popcorn. Getting a big tub of popcorn was always at least half the appeal of going to the movies for me. I haven't been in months -- if I can't have popcorn, I can wait for the DVD. Ha.

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TIME2BLOOM4ME 10/23/2013 1:41PM

    I love the Beck books. Their ideas change one's thinking. emoticon

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ZELLAZM 10/19/2013 7:52AM

    Must get that book for my kindle! You are really working the program. I especially like the thought about drawing an imaginary line...now to implement!

Good weekend and see you on the island!

Michelle

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SLENDERELLA61 10/18/2013 10:45AM

    Another great job, Jess! You really get Beck. So glad you are back on the Beck adventure. Great example with the movie popcorn. You are making real progress. I like the negotiation, too. Good Going!

Of all the lessons Beck teaches, this may be the most important for long term success with weight management. Seems like this is a lesson I had to learn over and over again and still have to work on from time to time.

It's never too late to start your day over = brilliant!! I'm going to remember that one!!

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FIT_MELISSA 10/17/2013 10:29PM

    Yes, yes, and YES!!!!! I struggle with this so much, despite my head telling me that it doesn't make sense....bad food choices are a slippery slope for me!!!
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SIMPLELIFE4REAL 10/17/2013 3:25PM

    I really like how you are putting so much effort into the Beck plan. It's clearly paying off.

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FEISTYOWL 10/17/2013 1:28PM

    I love the idea of a starting over card - that is emoticon . We all need reminders and how cool to get one from yourself! I think I'm gonna half to try that one!

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KALIGIRL 10/17/2013 8:44AM

    "IT'S NEVER TO LATE TO START YOUR DAY OVER" nor is it ever to late to remember that every day is a emoticon - a day to 'get it right', a emoticon

Here's to living our days, to remembering that Life is GOOD!

You rock my emoticon
I know emoticon

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CHOCOHOLIC2276 10/17/2013 7:36AM

    Good for you for recommitting!!!


I understand the issue with popcorn, I pop mine at home (single serve) and take it in. This way I eat my popcorn, know exactly how many calories I ate and feel satisfied.

I am all for supporting our local theater too but last time I bought 1 bottle of water it was $8. emoticon It was insane!!

You have to go with what works for you though, emoticon

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STONECOT 10/17/2013 3:13AM

    emoticon for turning it around. Perhaps you could work the popcorn into your plan next time by adjusting your meals during that day? It seems a bit hard to not eat it at all.

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BRADMILL2922 10/17/2013 3:12AM

    Good for you Jess! I like that "It is never to late to start the day over". So true! I am glad you recognized whats going on and took steps to fix it. I like the humming of John Lennon also...can't go wrong there :)

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LOSE4LIFE47 10/17/2013 1:43AM

    emoticon

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I FOUND THE MIRACLE DIET!!!

Tuesday, October 08, 2013

Okay, I found it! The way to eat all you want and still lose weight!

It happened while I was making my standard yogurt parfait of unsweetened blueberries with Fage 0% yogurt, a grind of nutmeg and pumpkin seeds. I weigh and measure everything now because if I don't I will inevitably serve myself more and for some items that can boost me right out of my recommended nutrient range. I usually want MORE.

As I was weighing out my punks, I decided that 0.3 ounce was just not enough. I wanted MORE. I was tired of being deprived and I was going for a full half ounce! Grrrrr, I wanted it, I deserved it, it wouldn't bust my calorie bank and gosh darn, I was going to have it! I weighed out the half ounce and picked up the serving to sprinkle it over the yogurt and then it happened.

It looked like too many seeds. Now, my love of nuts and seeds is deep, abiding and passionate. They have called me across a room to stand before them and eat them in handfuls from the jar. But it just looked like too many to be in balance with the other portions. Like having a tablespoon of ice cream floating in a cup of hot fudge. (Sorry if that sounds good to anyone!)

Then it occurred to me. This is the point of most of what I've been learning and practicing with the last several skills from the Beck book. Make a plan. Stick to it. Eat mindfully. Stop eating when you're full. They finally internalized. Enoughness! Somehow I made the switch from "more, more, more!" to enoughness. After weeks of just doing it, I was finally feeling it.

And what a powerful tool enoughness is! Not just for eating but for everything we think we own or accomplish. I feel so blessed.

Wishing you all a day filled with gratitude for the enoughness in your life! If you aren't there yet or just today, keep doing what you need to do and you will.

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  Member Comments About This Blog Post:

KARENE10 2/19/2014 9:41AM

    Love It! Enoughness emoticon

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KOOKERBEE 11/29/2013 7:07PM

    Enoughness :) Thank you for coining this term, because I'm going to use it! Great blog, and FANTASTIC insight.

Laura

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1HAPPYSPIRIT 10/25/2013 2:41AM

    emoticon

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TEENY_BIKINI 10/25/2013 2:11AM

    emoticon

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ARKPLE 10/23/2013 10:05PM

    Wonderful insight. Less is more! I was on the private team that read the Beck book. I wonder if you were on it too, but I don't think so. In any case, I'm glad you found Beck. I support her truths. xo

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HEALTHY-SPARK 10/20/2013 10:40PM

    Sounds like a great turning point!

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KIRSTENLYNN62 10/19/2013 8:29PM

    ENOUGHNESS! I love it! emoticon

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STEFIGURL 10/14/2013 12:53PM

    That is INDEED 'the ticket' Miss Jess!!! :-)

love you!
stephi

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FIT_MELISSA 10/11/2013 3:22PM

    emoticon

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PINKYYSUEE 10/11/2013 12:31AM

    Wow! What an epiphiny! Thanks for sharing!! *licks lips as saliva pools in mouth* that hot fudge with ice cream sure did sound good!!!! emoticon

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FITNHEALTHYKAL 10/10/2013 4:21PM

    A toast emoticon to enoughness!

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HAPPYMENOW58 10/10/2013 4:42AM

    I love it! Enoughness is brilliant!

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BRADMILL2922 10/10/2013 4:18AM

    Enoughness? I love it! ENOUGHNESS! So awesome and something that I am definitely going to use! Thanks for sharing :)

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STONECOT 10/9/2013 11:57PM

    I have been using the idea of enough for a couple of years now. I find it works very well as long as I eat slowly enough for my brain to register the 'enough' signal.

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EDDYMEESE 10/9/2013 11:26PM

    Love it!

I ordered my Beck Solution book...still waiting for it, but can't wait to get it!

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FEISTYOWL 10/9/2013 3:46PM

    good for you for finding that place for yourself!! I like that word too...enoughness. emoticon

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BELLSES 10/9/2013 3:02PM

    I need to find enoughness, so glad it clicked for you!

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SIMPLELIFE4REAL 10/9/2013 2:47PM

    I'm really happy for you. All your preparatory work is paying off in the way you think these days!

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SLENDERELLA61 10/9/2013 10:09AM

    Awesome blog!! Hooray for enoughness! You had a great AHA experience. You are internalizing the good lessons and changing your life. What an accomplishment!!

"Enough is as good as a feast" is one of my favorite expressions. I once cross stitched it on a coaster. It is absolutely true. My mother was always an "if a little is good, a lot is better" kind of person -- and that bowl of fudge sauce with a little ice cream appeared in our house from time to time.

I remember a big AHA for me. One day I DID NOT overfeed my dear dog who I dearly loved. I found I was no longer afraid she was hungry; I wanted her to have the same health and energy I was beginning to enjoy! The lightbulb went on and I knew what I wanted for both of us. No doubt and no turning back. And it happened and I've never been the same.

Wishing you all the best and enoughness from now on!!! -Marsha

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KALIGIRL 10/9/2013 8:37AM

    Here's to "Enoughness!"
Love it and emoticon

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PMRUNNER 10/9/2013 5:34AM

    Enough is enough already! Sounds like a great "aha" moment, thanks for sharing!

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GOING-STRONG 10/8/2013 11:12PM

    emoticon emoticon emoticon

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FANCYSIMAGES 10/8/2013 10:26PM

    emoticon

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LINDA! 10/8/2013 8:50PM

    emoticon Great blog!

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JENSHAINES 10/8/2013 8:33PM

    LOVE this! Also, I have no idea why English comp would be a challenge for you- you are a GREAT writer! I've been working on "enoughness", too. I should read the Beck book, I think.

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TEKRU1 10/8/2013 8:10PM

    Awesome! How cool that you've defeated that whiney voice saying "MORE"! I'm going to have to get this book!

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WATERMELLEN 10/8/2013 8:01PM

    Enoughness: what a great concept!! Thanks!!

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NANA2PRINCESSES 10/8/2013 7:51PM

    Still have a way to go to experience "enough", but that is my ultimate goal. Have been enjoying the posts about the Beck program, thanks.

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MOIRA2 10/8/2013 7:45PM

    emoticon

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KAZZIE531 10/8/2013 7:03PM

    This is Awesome....I didn't participate in the team about the Beck Solution book...but Letha explained it thoroughly in her daily blogs. It truly is amazing when something finally clicks........... emoticon

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BOSS61 10/8/2013 6:52PM

    Whatever works!

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MOLLIEJEAN2 10/8/2013 6:46PM

    emoticon emoticon emoticon emoticon emoticon

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Beck Diet Solution Day 19: STOP FOOLING YOURSELF

Sunday, September 29, 2013

BECK DIET SOLUTION DAY 19: STOP FOOLING YOURSELF

This exercise reminds me of a night in Puerto Rico when a lizard dropped from the ceiling onto my face, waking me. Walking into the kitchen that we swept and mopped each night after dinner and turning on the light, I saw an army of cockroaches scatter from across the floor into the cracks and crevices. They had come in from the lush tropics outside, under cover of night, to make their rounds. Just checking to see if anything was available for munching and making egg nurseries, I guess.

Iíve cleaned up a lot of my mental space over the last eighteen days of Beck training. Iíve felt pretty solid in my new skills and Iím showing small but steady losses on the scale. But the past few days Iíve noticed that Iím starting to nibble on slivers of carrot and to lick measuring spoons when Iím cooking. I wasnít aware of any thoughts triggering these actions but they must be sneaking in under cover of darkness and finding some part of my brain to feed on.

The Buddha said that thought becomes action, action becomes habit and habit becomes character. So watch the thought! He must have been great at thinking like a thin person.

Day 19 shows up just in time to help me shine some light on those stealth thoughts and, I hope, keep it on so they either donít crawl back or if they do (as seems more likely) I can swat them with a mental broom. Beck has a handy checklist of delusional thoughts and I recognized some of mine in the light of her checklist. Ready for a peak into the tropics of my mind for some unskillful thoughts?

emoticon Itís just a little piece.
emoticonItís not fattening.
emoticonItís really part of my planned meal.
emoticonIt wonít matter.
emoticonIt will go to waste!
emoticonI really want it.
emoticonI donít care.
emoticonIíll adjust for it later.
emoticonIt wonít matter.
emoticonJust once.

I made one Response Card for all of these delusional thoughts. I could have made a response to each delusional thought but for me, it all comes down to one thing... and one thing is easier to remember. As I've done for every other Beck skill, I made a commitment card and a reward-from-this-skill card.

emoticon RESPONSE CARD: Itís NOT OKAY TO CHEAT. Cheating on a diet and expecting it to work is like cheating on a marriage and expecting that to work. Honor your commitments.

emoticon COMMITMENT CARD: The next time I catch myself thinking a delusional thought Iím going to say out loud, ďItís not okay to cheat on your spouse or your diet.Ē

emoticon REWARD CARD: DIETING WILL BE EASIER ONCE I STOP FOOLING MYSELF.

My Beck index card file is getting fat emoticon so I wonít have to. emoticon

  
  Member Comments About This Blog Post:

WATERMELLEN 11/3/2013 4:45PM

    It's not OK to cheat!! My Beck deck of cards is a thick one too . . . I'd be a bit worried if I dropped that one someplace public!!

But it's right on point.

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KYLIECAT1 10/7/2013 11:31PM

    Great idea but I dont have a spouse .. How about I make this card its not okay to break your cat and not okay to break your diet :D !

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ZELLAZM 10/3/2013 5:47AM

    Good responses to those niggling thoughts! emoticon

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XIAOLINMEI 10/2/2013 2:39PM

    Keep it up, you are doing great !! emoticon emoticon Hugs x

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BRADMILL2922 10/1/2013 11:33PM

    I like the response card for all of those thoughts! All of those thoughts are so true and things that I think most of us hear have thought about before. Keep getting that index file fat! :)

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KALIGIRL 10/1/2013 4:06PM

    Here's to that emoticon Beck file!
Sounds like it's working for you!
emoticon

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MARCIEMCGOWAN 9/30/2013 11:33PM

    emoticon emoticon

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SIMPLELIFE4REAL 9/29/2013 1:33PM

    What an awesome blog!

You are a wonderful writer. I loved your analogy between the cockroaches sneaking in under cover of darkness and how our thoughts can do the same thing.

Hugs,
Kay

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CHOCOHOLIC2276 9/29/2013 9:22AM

    This is usually my favorite one: It will go to waste!

I can justify eating my whole fridge in order to avoid letting it go to waste. Good job on identifying the behavior and setting up a way to avoid it. emoticon

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FITNHEALTHYKAL 9/29/2013 8:38AM

    emoticon I have the book and it could use dusting off.... emoticon

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NANA2PRINCESSES 9/29/2013 6:21AM

    Great blog! Thanks for sharing.

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SLENDERELLA61 9/29/2013 2:44AM

    It's not okay to cheat on your spouse or your diet!! Of course. Totally true. You nailed this exercise; love your list of thoughts and one way to repudiate them. I bet I have used every one of them! You know you have to keep that light shining to keep out the unwanted pesky thoughts. Hope there is no thought the equivalent of one falling off the ceiling on your face to wake you up!! (When I was in India I had lizards join me in the shower which I thought was creepy. You sure can top that story.) I also like to remind myself that the more I eat on plan and reject "unskillful" (great word) thoughts, the stronger my resistance "muscle" is. When I give in my "giving in" muscle is the one I'm strengthening. The more you counter those thoughts the easier it becomes to overcome those thoughts!! You are on your way! Another great blog, Jess!

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SWEETNEEY 9/29/2013 1:33AM

    awesome - I know those cheating excuses but I now know I need a response. Thanks for sharing.

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LYNETTEMOM 9/29/2013 12:51AM

    JB would be proud of you! Give yourself a big credit for this blog!

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BLC23 Cruise Goals

Friday, September 27, 2013

This is the snapshot of me as I step off the deck after our 12-week cruise on the good ship BLC23:

emoticon I start each day with prayer, meditation and exercise.
emoticon I strength train three days a week.
emoticon I weigh 12 pounds less.
emoticon I plan and prep the week's meals in advance on one day.
emoticon I follow my meal plan.
emoticon I am not vampire dessert because my HbA1C is below 6.5!!!

How will I get there? With S.M.A.R.T. goals, of course.

emoticon emoticon
Week 1: Prayer & meditation 5 min, exercise 10 min
Week 2: Prayer & meditation 5 min, exercise 15 min
...now add strength 3 times per week (10 min cardio, 10 min strength to start)
emoticon emoticon emoticon
Week 3: Prayer & meditation 5 min, exercise 20 min
Week 4: Prayer & meditation 5 min, exercise 25 min
Week 5: Prayer & meditation 5 min, exercise 30 min
Week 6: Prayer & meditation 10 min, exercise 30 min
Week 7: Prayer & meditation 15 min, exercise 30 min
Week 8-10: Prayer & meditation 15 min (morning); add 5 min/week (evening), exercise 30 min

Each week
emoticon Plan and eat within Spark Nutrition Tracker or WW guidelines.
emoticon Block out Sunday on calendar and plan, shop and prep until I know how long it takes. Then block out the time needed on each Sunday.
emoticon Use support from Azurite team mates, Beck buddy Callie and awesome Beck coach Marsha to stick to it.
emoticon Do blood tests on awakening, before and after every meal or snack and before bed; treat appropriately.
It's out there, it's scary in writing now! emoticon

  
  Member Comments About This Blog Post:

SUSANELAINE1956 10/4/2013 5:14PM

    Love this! I'm excited to see hoe you do with your blood readings in particular, but all your goals are great. Good luck.

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-THINQ- 9/29/2013 10:45PM

    ATTA azuritie! emoticon emoticon emoticon emoticon

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CHOCOHOLIC2276 9/29/2013 9:48AM

    Great plan!! Here for support Azure teamie emoticon emoticon

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FITNHEALTHYKAL 9/29/2013 8:39AM

    Your Cruise is going to be FUNderful and successful! Welcome aboard! emoticon

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TEKRU1 9/28/2013 3:17PM

    GREAT JOB! You are going to rock this Cruise!

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XIAOLINMEI 9/27/2013 10:24PM

    Sounds like a great plan! And congrats on your weight loss and progress! emoticon emoticon emoticon

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LADYOLIVER 9/27/2013 9:08PM

    emoticon emoticon It's Done!!!!!

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ZANNACHAN 9/27/2013 7:03PM

    Not so scary! Those all seem like very manageable, realistic goals--you can ROCK this challenge!

Question for you, because I'm experimenting with meditation to see what works best for me... how do you meditate? Do you meditate anything in particular (say, on the content of your prayers or scripture or something) or try to calm your mind or what? Do you use a meditation aid (like beads)?

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JENSHAINES 9/27/2013 6:20PM

    These are FABULOUS goals, Jess!!! I love your first one, especially - I'm trying to do something similar. These are very healthy and doable - you'll ROCK this!!! emoticon

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PHEBESS 9/27/2013 6:09PM

    Bon voyage!!!!!!! You can do this!!!!

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SIMPLELIFE4REAL 9/27/2013 5:03PM

    It's going to be a great cruise!

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SLENDERELLA61 9/27/2013 3:32PM

    Awesome, Jess!! You are just doing GREAT!!! Thanks for sharing. It inspires some people to try and some people (like me) to keep trying! -Marsha

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Your #1 Weight Loss Action TODAY

Sunday, September 22, 2013

Vote for SparkPeople!

Go to www.smallbusinessbiggame.com/oh/SparkPeopl
e-Inc/387418
Enter "sparkpeople.com" in the "Search" field
Click on "Read more"

I stumbled onto SparkPeople while searching for an online carbohydrate counter. I have juvenile diabetes and have struggled with weight and blood sugar control. I have struggled with my weight since I was a teen and I'm an old lady now. I think I've lost the collective weight of a small town over decades of yo-yo dieting.

The excellent nutrition counter hooked me and I used it for a year or more until I found the emoticon of SparkPeople: making and building on small, regular changes to transform my way of living. I fell into my old habits during my father's last illness and death -shallow roots don't hold in a storm - but SparkPeople was waiting for me. I returned, I'm succeeding and I've found another key to long-term success: SUPPORT & COMMUNITY.

A Japanese saying is "in a storm, run to the bamboo forest!" Bamboo does not have roots as deep as an oak, but it links to other bamboo shoots to form a virtually indestructible supportive community. SparkPeople is my bamboo forest. I know I will reach my goals again AND MAINTAIN them because of SparkPeople. I wish everyone who struggles with weight and health issues could have this great gift we all get FOR FUN & FOR FREE... or at least know it's there for the taking.

They can! Intuit is running a contest for small businesses. The prize is a free commercial during the Super Bowl. SP doesn't have the resources to buy a Super Bowl ad like the for-profit weight businesses and millions of others might not be so lucky as I was to stumble across it while looking for a carbo counter. This our chance to share our blessing and to help others on a huge scale.

Go to this website:
www.smallbusinessbiggame.com/oh/SparkPeo
ple-Inc/387418 Enter "sparkpeople.com" in the "Search" field to the right of the headline banner.
When SparkPeople comes up, click on "Read more".
You will get a message that says "Thanks for voting".

Vote every day and share this information. Let's share our good fortune. C'mon, Sparkers, emoticon

  
  Member Comments About This Blog Post:

BRADMILL2922 9/23/2013 11:26PM

    I have been voting as well! Hope to see SP during the Super Bowl!

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SLENDERELLA61 9/23/2013 7:01PM

    SparkPeople is my bamboo forest, too! Thanks for the suggestion and for the lovely metaphor. I went to the site and it said something like thanks for voting, but I'm not sure I really voted. Hmmm.

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ZANNACHAN 9/23/2013 11:24AM

    I discovered sparks because I was asking friends about information about exercise and one of my friends suggested sparks. I love your reference to the Japanese saying!

I couldn't get the link to work, but if I can figure out how to vote, I will.

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KALIGIRL 9/23/2013 8:47AM

    emoticon for letting us know!

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JENSHAINES 9/22/2013 7:02PM

    They're not up on the site, though... someone has to get them up there first, from what I saw, Jess. Thank you for bringing this up, though! emoticon

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SWEETNEEY 9/22/2013 3:33PM

    Awesome - I'll do it and spread the word.

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YOYONOMORE1 9/22/2013 2:17PM

    That would be wonderful if that could happen for SparkPeople as they have helped so many people and not charged a penny. Thanks for sharing and have a blessed and serene Sunday.

Hugs,
Shirl

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