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Beck - 9

Wednesday, January 19, 2011

For Day 9 Beck addresses exercise. She has a great list of reasons for exercise. One I can really relate to is that exercise helps control appetite. She states that it is not a proven fact, but suspected. I know from my experience that when I exercise I don't have the crazy cravings. I'm hungry and I eat what I need and then I'm not hungry. When I don't exercise I'm hungry, I eat what I need and I still feel hungry.

Actually, I'm doing great in the exercise area and have been for more than a year, so I don't plan to dwell on this one. Judi, the leader of the Beck SparkTeam, advised me that I don't need to conquer each step in order to go on. She also suggested that if there is one that is challenging for me -- like this planning my meals -- that I don't try to do it perfectly or 100%. She suggested I plan a day or part of a day. So I wrote down a plan for three meals and a snack tomorrow. At two more times I wrote that I will eat fruit if I am hungry. We'll see if that plan works for me. Maybe I can build up to planning a whole week and grocery lists. I'd like to get to where I have 2 months worth of great meal plans with grocery lists.

  Member Comments About This Blog Post:

RAYLINSTEPHENS 1/20/2011 12:57PM

    2 months worth of great meal plans with grocery lists! WooHoo!!

I still take it One day at a time. One meal at a time. I just never was a good planner.

However, I totally agree with Day 9!!

The days I am able to get out and walk, I definitely do better with my eating!!

You are awesome!!

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JOHAL52 1/20/2011 1:28AM

    I just discovered the same thing--when I exercise I don't feel as hungry and I don't get cravings either. It is amazing.
Kudos to you for doing some planning!

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JHADZHIA 1/20/2011 12:20AM

    You are fabulous at exercise! Fast forward to the next one!!
I know its been a real challenge for me to stay away from excess food without my normal exercise. Boredom and frustration setting in..

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XENA1956 1/19/2011 9:22PM

    I have never been too good at planning the meals days or even weeks in advance. This takes a lot of discipline on your part. I am sure you will do well, with help from your team members who can give you ideas and tips. emoticonTeri

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Beck - Beginning Step 8

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!

  Member Comments About This Blog Post:

JHADZHIA 1/20/2011 12:23AM

    Good for you giving it a try and having a willing buddy! Enjoy!

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ONEKIDSMOM 1/19/2011 8:45PM

    Ah, Judith Beck! I was thinking of Martha Beck... one of the others! How funny is that!

Now I have another possible source of wisdom. Thanks for introducing me.

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PERSISTANT123 1/19/2011 6:36PM

    After reading your blogs, I went to the library and got the book. Looks interesting!

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AQUAGIRL08 1/19/2011 1:24PM

    Good for you!

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    Fantastic news!!

WTG on finding a Healthy Living Coach and serving as her Coach as well!!

You are awesome!!

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WALKINGANNIE 1/18/2011 5:04PM

    This is such a great blog Marsha. It's fantastic that you and Val are doing this together and sharing the journey with the rest of us.

I like your typically open assessment of your progress. You continue to be an example to us all.

It's also good to see the ripple effects from blogs. You blog. Linda adds. Val joins in and so on.... And many others of us edge a bit further forward on our healthy journeys because of the cumulative interaction.

emoticon emoticon

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HAPPYSOUL91 1/18/2011 4:08PM

    Excellent that you found a group to help you on your journey. I know I have really enjoyed you sharing what you are learning.


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JOHAL52 1/18/2011 3:03PM

    emoticon. Step 8 eh? I finished reading Days 1-3 yesterday. I am progressing step by step but I am taking more than one step per day. Sounds like I may stop at Step 8 for a few days though.

I live alone right now although dd often invites me over or invites me to go out to eat with her/them. So I too have planning challenges. This is going to be so exciting, isn't it?


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PLAYBLUES22 1/18/2011 10:47AM

    Sweetie good for you any tools we can find to help us on our journey is great, here's to more meal planning for you and good luck on Step8 emoticon

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Beck - Day 7 Continued

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!!

  Member Comments About This Blog Post:

WATERMELLEN 1/23/2011 10:25AM

    "All the walnuts in the world won't disappear over night": I'm treating myself to reading all your Beck blogs and so am late in commenting on this one -- but have to say, this is a terrific line!

And: you're making me want to get the Beck book as well: so much here to think through carefully and to apply.

Thank you!!

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    did you know there is a Beck Spark Team?

3 actually, depending on which Beck you are reading!

just a little FYI!

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JHADZHIA 1/17/2011 6:30PM

    This sounds awesome! You have such great self control! That applesauce sounds fab!!

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WALKINGANNIE 1/17/2011 3:40PM

    Excellent strategies Marsha. Thanks for sharing your Beck discoveries.

emoticon emoticon

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DONNAEDA 1/17/2011 10:38AM

    great strategies. Thank you for some great ideas

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Beck - Day 7

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.

  Member Comments About This Blog Post:

ONEKIDSMOM 1/19/2011 8:41PM

    I still have to hide it. The peanut butter is on the top shelf in an inconvenient spot. On purpose.

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SLENDERELLA61 1/18/2011 3:50AM

    Linda, Jhadzhia, I would be divorced if I banned junk food from my house. It just is not an option for me!!

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JHADZHIA 1/17/2011 6:28PM

    Sparks says not to have bad things in the home at all, I agree with that more, no need for this stuff, lots of better alternatives!!

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HAPPYSOUL91 1/17/2011 8:10AM

    Good point, it's the outta sight, outta mind thing. I always read that if our environment isn't healthy, we will fail. I have had DH hide something that is really off my program and a red light food for me...lucky he is 6'1" and I am 5'2", then he hides things up high

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Doing Good

Saturday, January 15, 2011

Still going to do Beck, but hoping for a day with some down time to really process and prepare. I need to copy my Advantages Response card and put it several places. I find myself trying to remember it and not having it to read at the times I've committed to read it. I haven't done all the writing exercises either. I will.

Very good weigh in at Weight Watchers today, 129.0! That is only .8 over my lowest ever Weight Watcher weigh in. On my home scale I'm still about 3 pounds over my lowest weigh in the last 3 decades. I was considering going back on SparkPeople tracking &/or meal plans, but I'm doing so well on the new Weight Watcher PointsPlus, I'm sticking with it for now. I've never lost weight with so little hunger before. Still planning to really get my weight where I want it and keep it there for quite a few months before I give up the scale obsession.

If you read my status, I rewarded myself for achieving my January 2010 goal of staying under 135 for the whole year. (My highest weight was 133 and some tenths. ) I bought a heart rate monitor. Now to learn to use it. My daughter has been sick and I've had the kids so much I've just not had enough "me" time. Gonna get some!! -Marsha

  Member Comments About This Blog Post:

WALKINGANNIE 1/16/2011 3:44PM

    Glad that you're doing so well. The harder you work at this the luckier you get!

Hope you enjoy the HRM and look forward to hearing more about it. Hope your daughter feels better soon.

emoticon emoticon

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DONNABRIGHT 1/16/2011 1:52PM


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AQUAGIRL08 1/16/2011 11:03AM

    "Me time" is so important! I hope your daughter is feeling better soon. Congratulations on earning that heart monitor. I know that you've really worked at it. You are continuing to do a fantastic job Marsha!

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TJCADDO 1/15/2011 10:29PM

    Now I see other than incredible genes how you stay so fit and gorgeous. Maybe just maybe there is hope for me.

Congrats on the weight loss emoticon emoticon

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KALIGIRL 1/15/2011 8:29PM

    emoticondoing SUPER good!
Hope you get that down time soon.

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HAPPYSOUL91 1/15/2011 4:52PM

    exellent blog, you give me hope!

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JOYINKY 1/15/2011 1:19PM

    Marsha, You've had an amazing year. In maintenance I'm finding it helps to mix up routines once in awhile too. Just to I never go back to "mindless" eating. Be well, Joy

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RAYLINSTEPHENS 1/15/2011 12:52PM

    I never realized you were so worried about maintaining.

I sat myself down with Ray and told him that I just have to learn how to think like a normal person. I want the freedom to eat what I want, so long as I am willing to "pay the price" and cut back again later.

I must learn that if I want to eat more, I also have to burn more calories. It's a win-win situation since my video workouts all have strength training in them too. I cannot record it as such, but my muscles know!

You are doing great!! I thought you knew that!

Love you,

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