SLENDERELLA61   150,283
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SLENDERELLA61's Recent Blog Entries

Freedom From Cravings

Tuesday, September 10, 2013

Judith Beck PhD (The Beck Diet Solution) says that cravings usually peak within the first few weeks of a diet. And then once you limit or stop eating the foods you crave, your cravings for those foods will diminish significantly.

When I read this again tonight I just had to say that is exactly the experience I had. After years of giving into cravings, I finally did exactly what she recommended and got off of the foods I was craving.

I'm very happy to say I have very, very few cravings now. Oh, I get hungry, but I find that any food will take away hunger. I'm content to see what is on my food plan or what nutrients I'm still needing for the day. It really is freedom.

  
  Member Comments About This Blog Post:

HAPPYSOUL91 9/11/2013 10:30AM

    Judith Beck PhD (The Beck Diet Solution) is an outstanding book.

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NATPLUMMER 9/11/2013 10:09AM

    emoticon

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2WHEELEDSHARON 9/11/2013 10:02AM

    Sure is! It took a while of practice and patience, but I'm finally off sugar and not craving it at all. Go us!

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GABY1948 9/11/2013 7:55AM

    I agree 100%, Marsha...I did the same...one year ago Sept first of this year I quit having sugar...hidden sugar is still there but I never eat anything known for its sugar...cake, pies, candy, ice cream...and it worked! I never crave them now and will never eat them again!



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OWL_20 9/11/2013 7:25AM

    I have that book sitting on my table--have only gotten thru the first part, but I'm liking what it saying ;-). Good news!

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RUNNERRACHEL 9/11/2013 2:14AM

    That's a great way to describe it--freedom! emoticon

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EWKA101 9/11/2013 12:52AM

    So there is hope ... emoticon

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MESEATURTLE 9/11/2013 12:39AM

    That's super !! I hope I get there soon !!

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JOYINKY 9/10/2013 10:40PM

  emoticon

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MSLZZY 9/10/2013 10:35PM

    Another option to consider! Thanks for sharing!

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LAILATN 9/10/2013 10:05PM

    I want to get there! Way to go!
emoticon

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TRAVELGRRL 9/10/2013 9:59PM

    You are in a wonderful place! I am still fighting a few craving-monsters but have vanquished many. The fight continues....and it ain't over UNTIL I WIN!

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COCK-ROBIN 9/10/2013 9:47PM

    Wonderful!

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_LINDA 9/10/2013 9:46PM

    That is huge Marsha!!! Very well done!! That is half the battle!
Keep up the fabulous work!!

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AQUAGIRL08 9/10/2013 9:34PM

    I agree! There are certain foods that I used to eat for an occasional snack. Since hubby became diabetic 3 years ago, we decided to both give them up. Only once since then have I had soft ice cream. It wasn't nearly as good as I remembered and not worth the calories!

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ONEKIDSMOM 9/10/2013 9:00PM

    Totally agree... it is freedom to know what's on your plan and follow it. emoticon

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I'll Do It Again

Monday, September 09, 2013

The early morning run was great. I ran near the front of the group. And, yes, I was the oldest person in the group by far, but it didn't matter. The streets were well lit and I only needed my flashlight for a small part of the run. We ran along part of the course of the inaugural Lakeland half marathon which will be Saturday, November 9th.

I heard the 2:30 and the 2:37 pace group leaders talking to each other, concerned that if the heat doesn't let up, they won't make their pace. The 2:30 leader has run a half recently in 2:18 and she said today's workout should have seemed easy, but it didn't. We need to run at 11:24 minutes per mile to make the 2:30. Today we ran about 11:30 pace and only went 5 miles, so I understand why she is concerned. On the positive side, I felt like I had more to give. I guess I'm glad I don't have the pressure of being a pace group leader.

Really, I shouldn't talk about PR. Don't need that pressure. As ONEKIDSMOM taught me, although I think she got it from Galloway, any race is a success if you end in an upright position with a smile on your face wanting to do it again! Well, it won't hurt for me to aim for 2:30, and train as well as I know how for the next 8 weeks, but I'll be happy as long as I meet Barb's definition of success.

And I must say by that definition my 4:40 am run was a success for sure!!

  
  Member Comments About This Blog Post:

AQUAGIRL08 9/10/2013 9:30PM

    Well done Marsha! Keep up the good work!

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MWWENSIN 9/10/2013 8:05PM

    Every run is a success. It truly is a competition between your body and your mind. Let your body rule this war, it usually is much stronger than your mind.

Great blog!!

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TRAVELGRRL 9/10/2013 5:09PM

    emoticon It is wonderful to constantly push yourself, but I agree with the definition of success. The "success" is that you are doing it!

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MARGARITTM 9/10/2013 4:03PM

    You got up and did it!

Congrats

Sounds like you are on your way to a great race!

I agree anytime you come in vertical you are a champ and anytime you stand at the start line you are already a winner!

Bless you for getting up that early to run - groan!

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IFDEEVARUNS2 9/10/2013 2:26PM

    Well done! One of the reasons I like Galloway is that attitude.

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MSLZZY 9/9/2013 9:20PM

    emoticon

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WATERMELLEN 9/9/2013 8:21PM

    You OWN success, Marsha -- and that's by any definition. Love to think of you out there in front and with still more to give . . . age is irrelevant!!

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GABY1948 9/9/2013 7:33PM

    This is SO emoticon Marsha! emoticon emoticon emoticon emoticon

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COCK-ROBIN 9/9/2013 6:39PM

    Wonderful!

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2WHEELEDSHARON 9/9/2013 5:29PM

    Marsha, you have so many successes to be proud of, including each training you finish for your races!

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BOOKAPHILE 9/9/2013 4:11PM

    I enjoy seeing how much you love to run. Enjoy your times at the front of the pack!

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MIRAGE727 9/9/2013 12:32PM

    No question, I became obsessive about race times. Now, I still try to beat my PR but I don't stare at my Garmin so much! My pace is now comfortably natural. Guess what, I'm faster now but enjoy the moment more. It's all about fun for me now. Tri or run, I'm lovin' it! Embrace your run, Marsha!
emoticon

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ONEKIDSMOM 9/9/2013 11:48AM

    You're right, I stole it from Galloway, and you're the one who pointed me in his direction! emoticon So it's full circle right back to you, and you OWN it!

By the way, yesterday's HM (the second in the DHM) was done in what could be considered hot for here this time of year. Sweat was pouring off my visor the last three miles, maybe more. I got my official times in an e-mail late yesterday: 2:29:37. Woo-hoo! I could be in your pace group! Or I could have been yesterday.

Every day is a new day. Train your best and remember to have FUN. That's what it's really all about, as I can see every time you post your smiles online!

Comment edited on: 9/9/2013 11:50:08 AM

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_LINDA 9/9/2013 11:28AM

    emoticon emoticon emoticon
That is fantastic! The only person you are truly competing against is yourself. If you are happy you are improving and doing well, that is all that is really important!
Keep on being great! Spark on!

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PMFISH 9/9/2013 11:13AM

    emoticon emoticon

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NATPLUMMER 9/9/2013 10:56AM

    emoticon

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JOYINKY 9/9/2013 10:39AM

  emoticon

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KATIBUG49 9/9/2013 10:09AM

    Sounds great tome - better than anything I have done lately! Congrats!

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Training for the Local Half Marathon

Sunday, September 08, 2013

With all the encouragement of my SparkFriends, I will attempt to get up at 3:50 AM tomorrow morning and get to a 4:40 run starting at the golf course. I'll be running with the pace setter and a group of us that hope to make a half marathon in 2 hours and 30 minutes on a fairly hilly course for Florida with more than optimal heat expected.

So, for the next 8 weeks I'll have my usual Saturday alternating long runs and speed work and Monday middle-of-the-night group runs. On Wednesdays or Thursdays I am to run-walk in a 3 minute:1minute ratio with a run pace of 10:15/mile (5.85 mph) and a walk pace of 17min/mile (3.75 mph). I think that is very do-able and I love having this specific training plan.

I expect to be the oldest person in this group, but I will find out tomorrow. Either way works for me, whether there is someone my age to relate to or if I'm the master runner. It is a joy to be this fit at this age!! Who would have ever dreamed it - 10 or 20 or 30 or 40 or 50 years ago when I was such a couch potato??!?

  
  Member Comments About This Blog Post:

TXPATRIOT 9/9/2013 12:13AM

    emoticon Way to go!

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WATERMELLEN 9/8/2013 8:06PM

    Age is irrelevant, it's fitness that counts . . . and you've got that so you'll fit in anywhere!!

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MARGARITTM 9/8/2013 7:27PM

    I hate getting up - but this should be worth it. ...... don't even think about the ages of your group - who cares you can certainly hold your own.


Thank goodness you are healthy enough to do this !!!!!

Save me some water at the finish line!

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MSLZZY 9/8/2013 7:08PM

    emoticon You go, girl!

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NATPLUMMER 9/8/2013 5:32PM

    Nice!

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ONEKIDSMOM 9/8/2013 4:45PM

    Good luck! You will do great, AND you'll fit in, whatever your age.

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LIVE2RUN4LIFE 9/8/2013 12:38PM

    I've never tried to control the pace of the individual run / walk segments, just the average pace. I'll just give you my experience, for what it is worth. What has always worked best for me is to find (and use) the pace that allows me to run relaxed (speed work is perhaps the exception, but not as much as you might think). Trying to control pace as precisely as you will be just invites you to tense up, which is will wear you out quickly and slow you down more than you might expect. You would be surprised as how slow I am in my walk segment. It's about recovery and being ready to run faster when I am running. The very few seconds you might gain by walking so fast you could lose very quickly if you aren't recovered before you start running. Average speed is affected most by how fast you can sustain comfortably (from start to finish) during the run segments, not by the few seconds you might lose by walking a 20 min vs a 17 min pace during your one minute walk.

Instead of spending the whole run staring at your watch to manage pace, pay attention to how you are feeling as you run and find the pace that FEELS the best. To do otherwise means you will be forcing the pace, not running easy. These mid week runs should be easy runs. Just my humble (very humble) opinion.

Comment edited on: 9/8/2013 12:43:06 PM

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PMFISH 9/8/2013 12:35PM

    Way to go lady!!! My money is on you!

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GABY1948 9/8/2013 12:30PM

    I KNOW you can do it! It's not even an IF....you are inspiring ALL age groups! emoticon

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_LINDA 9/8/2013 11:21AM

    3:50 am, midnight runs, wow, this is going to wreak havoc with your sleeping patterns! Hope you can cope with that and still get enough sleep to get adequate rest and recovery.
Enjoy your new challenge, I am sure you will rock it! Age is just a number. You are only old as you think you are. Diane proved to us anything is possible when you set your mind to it!
You go girl!

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RUNNERRACHEL 9/8/2013 11:10AM

    emoticon job!

Keep up your training. It's working so well! emoticon

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AQUAGIRL08 9/8/2013 10:59AM

    I like the sound of you being a "Master Runner" !!! You've done an amazing job, Marsha! Keep up the good work!

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JOYINKY 9/8/2013 10:15AM

  You're ageless! emoticon

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BUSYGRANNY5 9/8/2013 10:05AM

    Go! Go! Go!!! Keep on keeping on!!!!

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COCK-ROBIN 9/8/2013 9:56AM

    Wonderful!

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ONMYMEDS 9/8/2013 9:50AM

    You are a star!! And it IS a joy to be fit at our age. Keep up the great work.

As me and sparkfriend BOILHAM always say to each other,

!!Geezers rule!!

emoticon

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ELRIDDICK 9/8/2013 9:40AM

  Thanks for sharing

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Good Run Today and Early Invitation

Saturday, September 07, 2013

This morning I ran 6 half-mile (800') repeats with my pace group. I didn't push very hard and thoroughly enjoyed the run. My last 800 I ran in 4 minutes and 30 seconds, just 8 seconds slower than the fourth and last one I ran two weeks ago. I'm in a slower group, but not slowing down much. I think it is okay. I don't feel like I stressed my slightly injured glute today.

I have been invited to training runs with the woman who will be the 2 hour and 30 minute pacer for the inaugural Lakeland Half Marathon on November 9th. I think I should do it! The downside is she has to be done by 6am to commute to her office. She starts at 4:40am. I can do it! Yawn. I can do it!! The next run is Monday. Yes, I can do it!!

  
  Member Comments About This Blog Post:

IAMWINNING 9/8/2013 8:35PM

    emoticon I'm cheering for you. Of course, I won't be up (and hopefully not even awake) at 4:30, but hey, whatever floats your boat. : D I'm glad you enjoyed yesterday's run.

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AQUAGIRL08 9/8/2013 11:00AM

    Wow! That is what I'd call an early run! You can do it!

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_LINDA 9/8/2013 1:59AM

    You sure can do it Marsha!! Beats the heat too! You go girl!

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WATERMELLEN 9/7/2013 10:20PM

    It's early early -- but you'll probably enjoy it!!

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MSLZZY 9/7/2013 10:07PM

    JUST DO IT! Need you ask?LOL!

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MARINEMAMA 9/7/2013 7:14PM

    emoticon

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FROSTY99 9/7/2013 5:36PM

    emoticon Better to run early anyhow before it gets hot!

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MJREIMERS 9/7/2013 5:31PM

    You definitely can do it!

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JOYINKY 9/7/2013 3:45PM

  emoticon

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GABY1948 9/7/2013 3:44PM

    emoticon emoticon emoticon I believe you CAN do it but I also believe you won't let your leg be hurt...so if you feel you can do it so do I!

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ONEKIDSMOM 9/7/2013 3:27PM

    How exciting! You definitely SHOULD... and you definitely CAN. Go, Marsha, go!

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NATPLUMMER 9/7/2013 3:22PM

    emoticon

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COCK-ROBIN 9/7/2013 3:14PM

    Wonderful!

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Brief Comment about Protein

Friday, September 06, 2013

For a couple weeks I have tried eating about 100 grams of protein daily instead of my usual 60 grams. I find I am less hungry and sticking to my food plan is easier.

  
  Member Comments About This Blog Post:

CINDYW1102 9/8/2013 10:13AM

    I've wondered if I should up my protein, because I too find it hard to stick to an eating plan sometimes. I will try this - thanks for sharing! emoticon

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WATERMELLEN 9/7/2013 10:20PM

    I'm chronically short of protein too: gotta be more conscious of getting enough.

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JUNEPA 9/7/2013 6:59PM

    Protein helps me manage my appetite too , especially in conjunction with carbs I need for energy. I try not to eat a carb without a protein.

What kind of protein are you eating?

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NEVERMIND2010 9/7/2013 4:52AM

    Thanks for sharing!

I find that eating plenty of protein helps me avoid those monthly cravings, as well...

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JOYINKY 9/6/2013 11:06PM

  emoticon emoticon

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AQUAGIRL08 9/6/2013 8:28PM

    I'm doing something similar. It really helps the hunger because protein digests more slowly! Great minds think alike! emoticon

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_LINDA 9/6/2013 8:05PM

    emoticon
I am always careful to get enough protein with each meal otherwise I would feel really hungry later on as a vegetarian diet isn't that filling. It was one of the first lessons I learned with Sparkpeople! Getting those nutrient ratios right always was a challenge! It was the fat I had the most trouble with, never had enough because I was still in that everything had to be no fat mode. You need enough of it too to ward off the hunger feelings.
Keep up the great work!!

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ONEKIDSMOM 9/6/2013 7:51PM

    Sticking this one in my "thinker" for a bit...

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FROSTY99 9/6/2013 3:59PM

    Thanks for sharing this

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STRONGERLEANER 9/6/2013 2:01PM

    What a great discovery!

We so often look at changing our calorie content but it seems especially smart to look at our nutrient distribution as well!

Thanks for sharing this!

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PMFISH 9/6/2013 1:35PM

    Sounds like a plan! Thanks for sharing.

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RUNNERRACHEL 9/6/2013 1:24PM

    emoticon

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KLONG8 9/6/2013 12:48PM

    Oooh, a science project! Thanks for doing the study and posting your results. That makes sense and I'm going to try to build on that.

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NATPLUMMER 9/6/2013 12:20PM

    Nice!

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MSLZZY 9/6/2013 12:03PM

    I think I better look into doing that. I find myself short at the end of the day.

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DEEGANA 9/6/2013 12:03PM

    This is a great idea....Thanks for the tip I am going to increase my protein as well. emoticon

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