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Beck Day 14 - Plan for Tomorrow

Wednesday, January 26, 2011

On day 14 you start tracking food. I've been doing that for several years now, using a variety of methods both paper and online. However, you also are to write out your meal plan the night before and then check it off as you eat it. I have not been regularly planning my meals ahead of time. Usually I decide at the last minute what to have and then write it down. Planning ahead will allow me to eat more carefully and nutritiously and take away the last minute planning that can be anxiety-provoking.

Last night I did write out my meal plan and followed it with very little variation for breakfast. (I had written 1 cup fat free cottage cheese with pineapple in juice, well drained. Since I only had 3/4 of a cup of cottage cheese in the container that was open, I substituted 1 T wheat germ for a 1/4 cup of cottage cheese. I could have opened the other container, but chose not to. Feel okay about it.) I brought my lunch of leftover 3 oz plain pork tenderloin and 1/2 mixed pintos and black beans - both low sodium from cans, and fresh cooked green beans. I brought 1/3 cup nonfat milk powder than I enjoy drinking warm and an apple and 2 tangerines. The milk and fruit I'll eat when I want, maybe with lunch and maybe mid-morning if hungry, but more likely around 3pm, again depending on hunger. I plan chicken and brown rice for supper, a cup ofskim milk, with big salad with olive oil and vinegar. 8pm I'm planning 100 calories of popcorn and a banana.

During 2011 it is still my goal to develop 2 months of healthy menu plans with grocery lists. However, for now, planning the night before seems much more do-able than my previous efforts to plan a week at a time. I think this will work for me. I already told my hubby that I plan to plan the night before, so he needs to get involved at that time. He didn't refuse. Good step forward!

  
  Member Comments About This Blog Post:

AQUAGIRL08 1/27/2011 2:20PM

    Sounds great!

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JHADZHIA 1/26/2011 11:49PM

    Way to go!!
I plan what I will be eating for the week and don't have to write it out. Its based on what I feel like eating and what I buy for the week. It is a very useful thing to do as you don't waste money on extras and temptations going to the store too many times..
Sounds like you are passing this test with flying colors as well!
Really enjoying this new journey you are on...

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KALIGIRL 1/26/2011 10:06PM

    Great step forward! emoticon

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RAYLINSTEPHENS 1/26/2011 4:47PM

    WTG!

You see a plan and you put it into motion!

WooHoo!!

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HAPPYSOUL91 1/26/2011 11:10AM

    That is a big step that you DH will participate. Maybe you can build from 1 night to 3 nights to plan and it will get easier.

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PARKERB2 1/26/2011 10:46AM

    I plan some too, but I do make changes when I get to the kitchen and find out I don't have something I had planned. I try to keep fruits and veggies on hand and substitue one of them for whatever I don't have. I've never tried to do more than 1 or 2 days ahead of time so I'm not sure how I would do. Maybe I will try that in the near future. Have a good day. emoticon

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JOHAL52 1/26/2011 10:41AM

    I confess I plan the night before for some, the morning of for most. It really does help though to plan. Your plan sounds super healthy!!!!

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Beck - Finished 12 and starting 13

Tuesday, January 25, 2011

Yes, I did over 8 hours with no food yesterday and it wasn't near as hard as I had feared. My only really strong hunger was at 4:45 am. Last eve I woke up hungry again at 2am, got back to sleep until 3:30am. Then I could not get back to sleep. I Sparked as detraction until 5am and then I had delicious cream of wheat cooked in skim milk with added strawberries and a cup of tea. I'm still satisfied 3 3/4 hours later. Anyway, I didn't do as well as I would have liked recording each hour how I was feeling. I may do it again later; maybe when I'm through the six (or more) week program I'll do it for a second time. Seems pretty significant.

I'm trying to figure out how to approach Day 13 which is Overcoming Cravings. I'm not really craving any one food now. I really don't have any triggers left. Any food can be in my house and most of the time I can handle it. The one problem I have is I really like sweets. Artificial sweetener is fine with me. I like saccharine, sweet and low, equal, splenda. Truvia I haven't used much, but would probably like it, too. SparkPeople recommends no more than 4 packets or equivalents a day. I know I use more than that. Is it a craving? I'm not sure. I'll have to think about it. The chapter has a lot of distraction techniques in it. I think they work fine with dealing with hunger, too, so I will study them some more.

So I'm glad to be through Day 12 without triggering a binge. It did help me build confidence that I can handle hunger.

  
  Member Comments About This Blog Post:

KALIGIRL 1/25/2011 10:39PM

    Here's to confidence!

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WATERMELLEN 1/25/2011 8:16PM

    This is so encouraging as I read through the first chapters, preparing for Beck!! I'm going to take it slowly: there is so much in it.

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HAPPYSOUL91 1/25/2011 5:52PM

    excellent work

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JOHAL52 1/25/2011 11:05AM

    I think I read somewhere that artificial sweeteners are just as addictive as sugar is. In fact, I just googled and it seems there are more websites warning about that than refuting it?
I myself, unfortunately, like real sugar except in sodas. Only diet Coke/Pepsi for me. Not that I think that's very healthy.

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AQUAGIRL08 1/25/2011 10:51AM

    I'm really impressed with what you're doing Marsha. Your drive and determination is amazing. You are a role model for all of us!

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JHADZHIA 1/25/2011 10:12AM

    Awesome! Well done with the hunger test!
Seems to me your love of artificial sweeteners is an addiction. It shows you still need things sweetened even if its low calorie.. Sweets is a craving lots of people fall victim to. But you are handling it well as you can stay way from regular sweets that come into your house..That is what counts the most.
I never use artificial sweeteners, but then I don't need sugar either. I like my food straight up. I enjoy the natural flavor and putting salt or sugar on it alters that.. Herbal teas is all I drink and I don't see they need sweetening or dilution with milk.
Keep up the great work and sharing all these wonderful tips and suggestions to strengthen our healthy lifestyle commitment.

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RAYLINSTEPHENS 1/25/2011 9:16AM

    very impressive!!

woohoo!!

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Beck - 11 and beginning 12

Monday, January 24, 2011

I'm sitting here with my stomach growling because I decided to brave it and do the day (12) when I skip lunch to purposely experience hunger. So far so good. I can eat at 4pm. That will be 8 hours between meals. I had my oatmeal, blueberries, and skim milk for breakfast. I would have been satisfied, but I knew I was going to go 8 hours without food so I added 2 ounces of ham and 2 tangerines. Perhaps that is cheating. Beck says that overweight people fear being hungry. I guess there is some of that in me. I'd like to give it up, plan meals, and confidently go without a worry for the next meal, knowing I can tolerate hunger (without later binging) if need to or simply more convenient.

Yesterday's activity was to chart my hunger before each meal, half way through, after and 20 mintues after. My greatest hunger was at 4:45 am. I woke up feelling kind of crampy in my stomach and wanting to eat. At first I thought I'll get up and get a glass of water and see if I feel better. Then I thought it is cold; I want something hot to drink. what I wanted kept getting more and more caloric. I decided to stay in bed and see if the feeling would subside. Luckily for me it was cold out and so getting out of bed was not too inviting. I did fall back to sleep, waking about 5:30 still hungry, but not as bad. I got back to sleep again, woke at 7am, and I rated my hunger at an 8 on a scale of 1-10. I reminded myself that by resisting the urge to eat I am strengthening my resistence "muscle". In fact, I wonder if part of the reason my stomach wanted to eat was that I had done so (strengthening my giving in "muscle") a couple nights before.

Most of the rest of the day was pretty much what you'd expect. I was hungry before meals and less hungry as I ate. I was a little too full 20 minutes after lunch and just right after supper.

Now I got the hunger headache, but I'm out to learn this lesson!

  
  Member Comments About This Blog Post:

JHADZHIA 1/25/2011 9:46AM

    Wow, this is a tough test!! Well done making it through it with flying colors! Except for the headache..

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JIBBIE49 1/24/2011 10:24PM

    emoticonI never get a hunger headache. That is interesting.

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KALIGIRL 1/24/2011 9:46PM

    Will be interesting to find your danger times. I've enjoyed hot water in place of food (on cold days) and it seems to 'fill me up'.

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WATERMELLEN 1/24/2011 8:26PM

    Hmmm. I'm going to read my new Beck book carefully and prepare for this approach -- and reread all your blogs as well. But there is clearly so much here!!

In the distant past I have fasted entirely on several occasions for periods of up to 1 week: water only, when the weather has been warm and I haven't been going to work or had other distractions. It's an interesting experiment.

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RAYLINSTEPHENS 1/24/2011 7:59PM

    OMG! I hope your headache doesn't last long!

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HAPPYSOUL91 1/24/2011 5:35PM

    What a great experiment and love that you did it!

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WALKINGANNIE 1/24/2011 4:35PM

    Now that is a brave experiment - and your night hunger is a symptom that you have described before. I'll be really interested in how the experiment plays out over the next couple of days.

As a diabetic who has had occasional hypos in the past, I really am frightened of hunger. I do best on a little and often regime and hate messing with that routine.

Do you take the Glycaemic Index of the carbs into account? I've noticed that low GI carbs (like oatmeal) really do help me to feel fuller for longer.

Look forward to the next update.



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SLENDERELLA61 1/24/2011 4:15PM

    In case you are wondering, I made it to 4:12 pm. I am now eating a grapefruit. Will have a real supper around 5pm and a late snack. I noticed my hunger most in the rib area. The hunger I experienced today was not as bad as the 4:45 am hunger.

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JOHAL52 1/24/2011 2:57PM

    Wonderful Marsha!! Staying in a warm bed is a great distraction too emoticon. I don't know what time zone you are on, but you are probably well on your way to 4:00 p.m. I probably don't HAVE to tell you but feel I should anyway--be careful not to overdo it once you "can" eat again emoticon. I think the most positive aspect of any healthy eating is to keep eating reasonable amounts, not "make up" for lost meals emoticon.

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AQUAGIRL08 1/24/2011 2:11PM

    Wow! This sounds like quite an experiment. When I feel hunger, I usually just ignore it and it goes away. (That's probably because of the nerve issues I'm having right now.) I think being able to read your body signals accurately is an awesome skill to develop. It will tell you when you are hungry, when you are full, when you are in danger, when you are tired etc. It sounds great!

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Easy to Overestimate

Sunday, January 23, 2011

I'm doing my Beck Day 11 hunger tracking today. I'll let you know how it turns out -- probably tomorrow.

I just finished a 70 minute treadmill workout and have an observation. It really is easy to overestimate activity and calories burned. I did intervals of 5 and 6 mph. I spent a lot of minutes at 4.5, 4.3, and 4.2 mph. Yet, in order to average 4 mph in the first hour, I had to sprint the last 2 minutes. I made 4 miles at about 60 minutes and 3 seconds! If it hadn't been right in front of me, I would have estimated that I had averaged 4.2 mph. I guess I didn't realize how long and slow my warm up was. Having the objective data right in front of me truly is helpful.

I still haven't used my new heart rate monitor, but this observation encourages me to learn to use it. The objective feedback will be helpful.

  
  Member Comments About This Blog Post:

WALKINGANNIE 1/23/2011 3:48PM

    Good information is important - and you're very good at collecting and analysing the data that's available.

You do a great job on keeping tabs on all aspects of your programme.

emoticon emoticon emoticon

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AQUAGIRL08 1/23/2011 2:21PM

    When the information is right in front of us in black and white, it is so much more clear what the truth really is. It also makes it easier to set goals and to figure out what works and why something else doesn't work. I love the way you look at data Marsha and use it to make your program more successful!

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KALIGIRL 1/23/2011 1:27PM

    Objective data is important, but once we get where we 'want' and stay (relatively) there - I'll take guestimating - exercise and portions...

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WATERMELLEN 1/23/2011 10:13AM

    I read somewhere recently that 52% of North Americans say they exercise 30 minutes a day but only 15% actually do that!!

I really love the calorie burn monitor on the elliptical cross trainer simply because it reminds me how much effort it takes to burn even 100 calories: true whether they are "good" or "bad" calories, actually . . . !!

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JOYINKY 1/23/2011 10:07AM

    Yes, it is easy to overestimate. The important thing is that we still keep moving! You do such a great job!

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HAPPYSOUL91 1/23/2011 10:00AM

    LOL, yup overestimating exercise and underestimating food seems to hit all of us, or especially me

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RAYLINSTEPHENS 1/23/2011 9:46AM

    ... and here I thought of food with your title!

It's really easy to overestimate portions too!

Have an awesome day!!
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BABIES46143 1/23/2011 9:19AM

    Does your treadmill now have a heart moitor?

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Beck - 11

Saturday, January 22, 2011

Beck Day 11 is recognizing hunger and tracking hunger for a day. I have been tracking my hunger at the beginning of each meal and in the last 7 weeks I only started to eat one time when I wasn't hungry. However, sometimes I did not stop when I was or should have been full. So I think this exercise which has me tracking before, half way through, afte,r and 20 minutes after will be a good one for me. I'll do it tomorrow since I didn't read the assignment until lunch time today.

I've been reading my Advantages Response Cards and I do think that is a good exercise I will continue. I have just about stopped eating standing. About my only transgression this week was to stand with my mouth still full to get something Natalie wanted. I think I am eating slow enough. It takes me over twice as long to eat as it does my hubby.

I'm glad I'm on this Beck journey!!

  
  Member Comments About This Blog Post:

AQUAGIRL08 1/24/2011 1:56PM

    It sounds like the Beck journey will be a successful one for you!

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WALKINGANNIE 1/23/2011 5:49AM

    Glad that you're sharing the journey with us Marsha. I'm learning from your experience.

emoticon emoticon

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RAYLINSTEPHENS 1/22/2011 7:32PM

    WTG on conquering eating standing and slowing down!

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JOHAL52 1/22/2011 5:03PM

    Way to go Marsha! I still struggle with eating standing up. But I don't lose track of what I ate now!!
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KALIGIRL 1/22/2011 1:18PM

    I'd love to learn to eat more slowly - has to help in savoring the food.
Good for you!

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JHADZHIA 1/22/2011 1:03PM

    That is awesome! This is one test I would fail. I eat over the sink standing to avoid get crumbs/ drips/ drops all over. I don't have a table and chairs so if I want to sit I eat over my at my computer or on my easy chair. Here at Mom's though, I have to sit down and get a plate for everything, she is making me eating like a civilized human being instead of like a bachelor lol. Mom and I very fast eaters and are always done way faster than her husband. But he always reads a newspaper and does puzzles and ignores his food for the most part so I don't know if that is much better..
I bet you will do this one well..

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