Beck - 10

Friday, January 21, 2011

Day 10 is to choose realistic goals. I don't think I'm having trouble choosing unrealistic goals. Last year I proved that maintaining my weight between 129-135 is realistic, because I did it. Now I'm trying to reduce that range to 124-130. I'm not sure that is realistic, but I'll try it and see. If it isn'trealistic, I'll be happy at last year's range.

By the way, I was down 1.8 pounds from yesterday morning. Still feel a little bloated from that mistake. Live and learn. Deal with the consequences.

  

  Member Comments About This Blog Post:

WALKINGANNIE 1/21/2011 3:25PM

Wise words Marsha - and I'm sure that with your combination of common sense and determination you can achieve any goal that you choose. Thanks so much for your support this week - and every week! I appreciate it very much. Report Inappropriate Comment

HAPPYSOUL91 1/21/2011 12:01PM

We all need to look at what is realistic and what isn't Report Inappropriate Comment

RAYLINSTEPHENS 1/21/2011 10:55AM

It's been a while but the amount of calories you can eat from one weight to the other is relatively small. It is just one reason I didn't hesitate to go lower last year. I am using the extra 5 lbs as a buffer for the winter. I know you use points - so you can check to see the difference in points from 125 lbs to 130 lbs. I doubt it is much. If memory serves, a 20 lb difference in size is only about 100 calories. So my sister was right - go as low as you feel comfortable with. If you get dizzy, you are too low. I will warn you of only one thing - when you break this "set-point" your body will fight you. Allow your body to dictate even though it will mean a small yo-yo. On average I had to reach each pound 3 times before my body would accept it. (the body wanted to binge-eat each time and I just allowed my mind & body to get used to the idea slowly.) I know you can do whatever you set your mind to Marsha - you are awesome!! Report Inappropriate Comment

DAWNSYOGAFLOW 1/21/2011 9:43AM

Absolutely, you have to live day by day, sometimes minute by minute!! Report Inappropriate Comment

Learn From Mistakes

Thursday, January 20, 2011

Yesterday I blew it, but I am far from giving up. I analyzed what happened and see how I can prevent it again in the future.

Yesterday I had a light breakfast at home before a meeting (I represented our agency) and then at 10:45 I had brunch with some colleagues. When I got to work at 11:45, the boss asked me to go with her to a Chamber of Commerce lunch meeting. I reminded her I'd already eaten, and she said that was okay. So I just had water and watched everyone else eat an elaborate catered meal. I wasn't hungry, so it was not too tortuous. The dessert looked awfully good, though.

The boss and I worked hard all afternoon. Around 3 we took a potty break and a vendor came in selling flats of strawberries. The boss and I split a flat, although we didn't eat any. Around 6pm we wrapped it up. I hadn't had anything to eat since 11am. I foolishly put the 1/2 flat of strawberried in the passenger seat for the 18 mile commute home.

Well, the strawberries didn't make it home. I had eaten 3 pints before I knew it. I just wasn't thinking about strawberries being a problem. Honestly, after about 2 pints it did occur to me that I was eating too many. I could have stopped then. But I didn't. I kept munching until I drove in the driveway.

Next time, even if boss is really pushing me to produce, I'm going to take a snack break and not let myself get so hungry. I could have even had a small serving of strawberries before I left and put the rest in the trunk. Next time I'll remember to consciously praise myself for managing not to eat at the chamber function. Next time I'll remind myself that when I realize I'm overeating and choose to stop I am strengthening my resistence muscle, while when I give in I'm strengthening my giving in muscle!!

This morning I was up on the scale over 3 pounds. I know I didn't eat 10,500 calories of strawberries, so I'll be patient, drink lots of water and see this binge weight disappear on its own. On one hand, I don't want to be too hard on myself, but I do not want to eat this way. I do not want to be a person who overeats anything. I know, progress, not perfection, is my goal. I know I have come a long way. I know I have a ways to go.

  

  Member Comments About This Blog Post:

AQUAGIRL08 1/21/2011 4:05PM

It doesn't seem possible that the strawberries could cause you to gain that much weight over night. My guess is that you are bloated from all of the seeds, pulp, water and fiber. If it hasn't started running through you yet, it will soon. Please don't lose heart. Give yourself a few days. I'm sure you will drop the weight again by then. Report Inappropriate Comment

JUDI_CUTIE 1/21/2011 8:36AM

You did a good job of analyzing the situation. The idea of putting your own needs first is a hard one, especially for women. And I am falling back into that trap lately. But this is a big key to doing well. You have to take good care of YOU! You're worth it! Report Inappropriate Comment

JHADZHIA 1/20/2011 10:53PM

Good for you being disciplined at the 2nd lunch. I can't imagine eating that many strawberries even though they are my absolute favorite fruit..I would think it was a bit of mindless eating as you (hopefully) were concentrating on your drive home. I doubt the weight gain was due to that.. Knowing you, it will be solved and taken care of in no time..For me this would be a very happy healthy 'binge' Live and learn as we do all the time.. Report Inappropriate Comment

JOHAL52 1/20/2011 9:57PM

Marsha, I can understand your feelings about eating all of those strawberries. As you say, the calories really weren't the issue. The issue was that you reverted back to a behavior that you thought you had licked completely. But remember what Dr. Beck says--there will be slip ups. And the important thing--and I think you are doing that--is not to get into sabotage thinking about it. As I am telling myself tonight, when you are dealing with a disappointment, just say "Oh well, it happened, I learned from it (and you certainly did) and I am moving back into my happy place again." Report Inappropriate Comment

JOYINKY 1/20/2011 7:24PM

Well, as foods go you couldn't have picked a better one! That said I too understand; it didn't matter what the food was, you continued to eat because it was there; not because it was something you wanted. The weight is temporary, your plan is sound. I was most concerned about an allergic reaction; that many strawberries could give me hives although I have no problem with them at all in moderation. Give yourself a day or two of your usual healthy routine and you'll be right back on track. I always keep a small package of almond/walnut mix in my purse for days like that when I may be caught too long between meals. I don't do well anymore without something every 4 hours or so. Strawberries would have been a weakness for me under those circumstances too. Lesson learned, temptation belongs out of reach! Be well. Hugs, Joy Report Inappropriate Comment

BESTSUSIEYET 1/20/2011 6:59PM

Rest well tonight, plan for regularly spaced meals/snacks tomorrow, and let us know how fast these extra pounds are gone! I'm betting it will be very soon! That said, I can identify with your desire NOT to eat mindlessly, not to just eat & eat because it's handy -- even if it's healthy! We've come too far to go back to those old ways. Yes, it could have been worse if the handy food were not healthy -- but so much of this process is in the mind, not the body. Report Inappropriate Comment

RAYLINSTEPHENS 1/20/2011 4:57PM

While I have never eaten 3 pints of strawberries at one sitting - I can tell you, they are extremely low in calories. I wonder if stress and extra fluid caused the increase? Now 1/2 can of nuts, that can do the kind of damage you're speaking about - and I have been there, done that, recently! Cut yourself some slack - most of it will be gone tomorrow. But just so you know, you might be needing some extra potty breaks today! Report Inappropriate Comment

DASARMEHASEN 1/20/2011 4:44PM

that's impressive that you sat through the lunch without eating. don't feel guilty about the strawberries (there are far worse foods to indulge in). and don't forget that your weight fluctuates by 5lbs on a regular basis. Report Inappropriate Comment

GATOR12 1/20/2011 4:27PM

You are so right to not be angry at self. You have recognized what not to do next time and binging out on strawberries, can't compare with a bag of chips or JuNK FOOD! Report Inappropriate Comment

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!! Report Inappropriate Comment

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! Report Inappropriate Comment

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.. Report Inappropriate Comment

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. Teri Report Inappropriate Comment

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! Report Inappropriate Comment

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. Report Inappropriate Comment

PERSISTANT123 1/19/2011 6:36PM

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

AQUAGIRL08 1/19/2011 1:24PM

Good for you! Report Inappropriate Comment

RAYLINSTEPHENS 1/18/2011 5:57PM

Fantastic news!! WTG on finding a Healthy Living Coach and serving as her Coach as well!! You are awesome!! Report Inappropriate Comment

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. Report Inappropriate Comment

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. Carol Report Inappropriate Comment

JOHAL52 1/18/2011 3:03PM

. 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? Val Report Inappropriate Comment

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 Report Inappropriate Comment

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!! Report Inappropriate Comment

RAYLINSTEPHENS 1/17/2011 8:00PM

did you know there is a Beck Spark Team? 3 actually, depending on which Beck you are reading! just a little FYI! Report Inappropriate Comment

JHADZHIA 1/17/2011 6:30PM

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

WALKINGANNIE 1/17/2011 3:40PM

Excellent strategies Marsha. Thanks for sharing your Beck discoveries. Report Inappropriate Comment

DONNAEDA 1/17/2011 10:38AM

great strategies. Thank you for some great ideas Report Inappropriate Comment