Tuesday, January 18, 2011
Thanks to Linda (RAYLINSTEPHENS) I have joined the Beck SparkTeam. I had not even thought to look for a Beck SparkTeam, but of course, there is one! And just so you know which book I'm talking about, it's this one pictured, not the other two Beck books that are by different authors. The team has a message board thread for each step of the books and lots of good discussion.
Also, earlier I had said that with my Weight Watchers group and all my SparkFriends that I did not think I needed a "diet coach." Well, I decided that was a cop out. I do need one person to be accountable to consistently for the Beck activities. Luckily, SparkFriend Val (JOHAL52) has offered to serve in that capacity. I think I'll call her my Healthy Living Coach. And, of course, I have offered to serve in that capacity for her, too.
I have read Day 8. It is a long chapter and a significant one. I sense that this one holds some real promise of improvements for me, so I plan to take it slowly and not rush through it. It is all about scheduling time and energy for your healthy activities. To give myself credit, I have done a great job of getting in my exercise despite the fact that I don't have a specific schedule. Most weeks I actually change the days I do my strength training on SparkPeople, but I get in the 2 or 3 sessions I need. Last year the only time I missed was due twice to sore shoulder, once to sore knee, and once when I visited my mom I only got in one session that week. My cardio sessions I do early some days, middle of the day some days, early evening some, and even late evening sometimes, although for best sleep I try to get it in earlier. Some days I even split it up into two or more sessions. Part of the reason that my schedule is so erratic is that my work schedule changes some, but my daughter and son-in-laws' schedules change even more, so my hours of child care are not the same two weeks in a row. Another complicating factor is insomnia. Despite my efforts on the Better Sleep SparkTeam, some days I'm just tired and working around that fact.
But one thing I have not done for more than two years is to take the time to really plan meals. My hubby does the grocery shopping. On grocery shopping day we usually have fresh fish, shrimp or scallops because it is the most perishable. Then I look at the dates on the pork or beef and chicken and kind of plan when we'll eat which meats, or at least an approximate order. But often we don't really decide what we are having until a couple hours before hand. So usually at the end of the day I am seeing what I have left to eat. More planning would enable me to improve my intake and feel more in control. It will take some compromise with my hubby so it may not be easy to implement. He has resisted my attempts at more planning in the past. This time, we'll see. I believe it is worth a try.
Anyway, thanks again to Linda and Val. I'm working on Step 8 -- maybe I won't call it Day 8 - since it can and this time will take more than one day!
Monday, January 17, 2011
Yesterday I skimmed day 7 and didn't really think it applied to me and was tempted to go on. I don't need to hide foods or keep them out of sight in order to resist them. I do need to remember that if, no - when, I'm struggling, putting tempting foods out of view is an effective strategy.
Another part of the chapter was about a fellow who gave up his regular vending machine indulgence by setting Friday at closing time as the time he was allowed one item from the vending machine. Each time he saw the vending machine he would remind himself that he could wait until Friday.
I use a similar technique. If I'm hungry I find something healthy to eat. I do put healthy things where I can grab them. Fruit is fast and is sitting on my counter - apples, bananas, tangerines and grapefruits are on my counter. Strawberries, blueberries, and green seedless grapes are in my refrig. Dried plums (prunes) and raisins are in the cabinet.
I remind myself that if there is something I want to eat that I can have it later. Right now at home I have unsalted almonds that are mine. They were in my Christmas stocking. I could sit and eat the whole thing, but I would not feel good about it. I have an unopened bag of sliced almonds (unsalted) and an unopened bag of unsalted pecans. There are salted cashews, salted pistachios, and salted mixed nuts in my cabinet that my hubby bought. I just finished the unsalted dry roasted peanuts. I don't remember if the walnuts are gone or not. When I am really hungry I remind myself to stay out of the nuts; I will eat too many. I enjoy a few at a time, usually measuring out one tablespoon. When I get back to true maintenance, not wanting to lose weight, I'll include a quarter cup of nuts on most days. Even though I don't know the exact nutritional info, if I want a mixture of nuts, I'll mix a tablespoon and count it as if it were one of the higher calorie nuts.
One of my favorite late night treats is to take a half cup of unsweetened applesauce, sprinkle it with cinnamon, and put about 8 raisins and a tablespoon of sliced almonds on it. It feels decadent, but is quite healthy and reasonable calories. Sometimes when I'm finished I think more would be good and this time I want it with walnuts. I have to remind myself that the next evening I can have it with walnuts (assuming I have/get some). I realize that I'm not hungry or I should wait a few more minutes to see if I'm really hungry. It's just my mouth wanting that taste. It can wait. All the walnuts in the world won't disappear over night. I used to give in to these wants of different tastes right now. I'm giving myself credit for realizing that variety is important, but it doesn't have to be right now!!
Sunday, January 16, 2011
Day 7 is about arranging your environment. She recommends leaving healthy foods sitting out or in the front of the refrig while putting not so healthy stuff out of the line of sight.
There was a time that strategy was an essential part of my success. However, most of the time now I can handle being around any food. (I even tested myself when a family member wanted chocolate candy, pie, and other treats sitting on the kitchen counter. I passed the test.) Beck does state that this arrangement does not have to be forever.
But this is a strategy I need to remember if I find myself tempted by the sight of food.
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