SLENDERELLA61   149,241
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Beck - Day 20 - Get Back on Track

Monday, January 31, 2011

My response card:
I will do the best I can each day to eat right and live healthy. I will count and be proud of my binge free days. When I overeat or don't follow my food plan, I will think through what happened and try to learn from it. I will stop overeating/noncompliance as soon as I can, forgive myself, and recommit to my program. I'll grab a glass of water, walk (if appropriate - like not 3am), track what I ate the best I can, Spark, read Beck books/cards, and otherwise demonstrate my commitment tohealthy eating for a healthy life.

  
  Member Comments About This Blog Post:

AQUAGIRL08 2/1/2011 11:44AM

    Good job Marsha!
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HAPPYSOUL91 2/1/2011 11:03AM

    Excellent! If we follow this, we will be winners in this weight reduction game

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WATERMELLEN 2/1/2011 7:52AM

    Well done! Good job!! (I'm giving you full credit -- and you are doing awesome). Day 20 and this getting back on track when (not if -- it's inevitable) we deviate has to be one of the most difficult and important techniques to be learned.

Sooooo glad you've introduced me to this. Thank you!!

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1BEACHWALKER 2/1/2011 3:35AM

    Good for you! Sounds like an interesting program. Keep going!! emoticon

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JHADZHIA 2/1/2011 1:07AM

    Being mindful of your lifestyle is very important. I don't do it nearly enough.
Keep up the fabulous work!

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JOHAL52 1/31/2011 9:44PM

    Amen sister, amen!!!!

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SNOOKUMS19 1/31/2011 4:58PM

    Those sound like great words to live by! I'll work on doing the same!

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KALIGIRL 1/31/2011 1:07PM

    Great way to stay accountable!

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Catching Up - Beck Day 16-19

Sunday, January 30, 2011

I've been so busy celebrating my new weight that I forgot to blog about my progress in Beck, but I am doing it.

Day 16 - I wrote out the "NO CHOICE" card to help me prevent unplanned eating. I am writing down my meal plans each evening. Yesterday the only thing I added was one tablespoon of vinegar that I had forgotten to write down to go with the oil on my salad. I wrote "veggies - probably green beans," but I had cooked carrots left from the roast and ate them instead. I had written "popcorn, if hungry." I really preferred a grapefruit, so I allowed that substitution. I think I'm doing fine, but I would like to get even closer to following my plan. I;m not sure if it is okay to write "fruit, if hungry." I've been doing that and like it, but may have to think whether that behavior will help me learn to think like a thin person.

I already blogged about Day 17 - End Overeating.

Day 18 - Change your definition of full. For one month I am to stop and think whether I could take a brisk 20 minute walk after I eat. If not, I'm too full. I'm doing it and so far have not come close to not being able to walk. I question whether this is a good measure. I think I could overeat and still walk 20 minutes. Maybe it ought to be a jog.

Day 19 - Stop Fooling Yourself - My response card: It's not okay to eat unplanned food. Every time I give in to spontaneous eating I strengthen my giving in muscle. When I resist I strengthen my resistence muscle. I can eat most nutritiously and wisely if I plan my meals and stick to my plan.

Area for improvement: I identify that I walk around drinking RoBarr or decaf even when it has skim milk in it. I am suppose to sit down for all eating, and I guess that means drinking, too, although I am going to allow myself to drink water any time, standing or not.

Giving myself credit: I am doing good in learning that hunger is not an emergency and I can withstand hunger. I even went to bed hungry a couple nights ago. I was afraid I would wake up and binge, but I slept fine, woke up and had a normal breakfast with no problem. I realize how much defensive eating I was doing, worried that I might get hungry, when it makes more sense for the most part to deal with the hunger rather than the fear of hunger.

So glad I'm on this journey. Delighted that Val and Ellen are joining me. Maybe more people will come along!!

  
  Member Comments About This Blog Post:

JOHAL52 1/31/2011 11:57AM

    Cough, cough, cough. I am still here emoticon

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AQUAGIRL08 1/31/2011 11:49AM

    Fantastic job Marsha! You are learning so much that you can actually use right away and keep using.

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HAPPYSOUL91 1/31/2011 10:54AM

    I love that you are doing this....you learn and then I learn!

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JHADZHIA 1/31/2011 12:16AM

    I agree with you on 18, walking is too easy, in fact, if I feel I ate too much, getting out and walking makes me feel better!! I am fortunate I don't feel hungry in between meals, but lately, I have been giving into boredom snacking. So 19 is my issue right now...
Good luck with it!!

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KALIGIRL 1/30/2011 6:31PM

    Great info emoticon
emoticonon reaching your happy weight

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WATERMELLEN 1/30/2011 6:08PM

    It's great to have you going ahead, blazing the trail!! You're hitting on the stuff that I know will be challenging!!

I won't be eating standing up (that will be tough) but I'm thinking drinking (water etc.) has to be ok. Apparently Beck permits herself to eat raw vegetables while preparing dinner. And she suggests that you modify your diet in advance -- so I'm thinking that planning to eat fruit "if hungry" (and of course within the allotted calorie range) should be fine. That's the way I plan to handle my yogourt snacks: "if hungry".



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RAYLINSTEPHENS 1/30/2011 6:01PM

    WTG Marsha! You are really making miracles happen!!

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Moving from Healthy Weight to Healthy Eater!!

Sunday, January 30, 2011

I'm still celebrating today! It was predictable. Yesterday I weighed less at Weight Watchers than ever, but my first morning naked weigh was not a record for me. This morning was: 125.4. I try to keep up with my lowest weigh of the month. That seems the most telling weight stat that I collect. My previous low was 125.6 and I hit that in June, July, and September 2010. Then I went up several pounds and now I am officially back to my HAPPY WEIGHT!! and I have a new low. To lock it in, I'm not adding calories yet, but I will soon. I have no intention of going under 124 which is BMI 20.

But even more important than the scale is an observation made by Ellen (WATERMELLON). Beck is helping me move from a healthy weight to becoming a healthy eater and that is what I truly want to be!! I am making progress!!!

  
  Member Comments About This Blog Post:

WATERMELLEN 1/30/2011 5:11PM

    Thanks for the shout out!! (*blushes modestly*) I'm so flattered!!

Thinking thin!!

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AQUAGIRL08 1/30/2011 2:43PM

    emoticon emoticon emoticon emoticon emoticon emoticon emoticon

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RAYLINSTEPHENS 1/30/2011 11:11AM

    Awesome!

I agree with Ellen - more important to be happy & healthy!

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BESTSUSIEYET 1/30/2011 11:01AM

    Yes, our true success is in our behavior, not the scale! Healthy is as healthy does!
Congratulations!

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JOYINKY 1/30/2011 10:52AM

    You have had an amazing journey! Thanks for sharing! emoticon

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HAPPYSOUL91 1/30/2011 10:35AM

    It doesn't get any better than the realization that healthy eating is the only way to go emoticon

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Celebrating Today!

Saturday, January 29, 2011

I had my lowest Weight Watcher weigh in ever: 126.8. I've been a Weight Watcher on and off since 1968 and this is my best. Celebrate! Celebrate!

  
  Member Comments About This Blog Post:

HAWKEYERANT 1/31/2011 10:52AM

    HOLY Crap! GO YOU!!!!!

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AQUAGIRL08 1/30/2011 2:44PM

    Congratulations!


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JANEWATKINS 1/30/2011 12:00PM

    GOOD for you, you skinny little thing!
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JOYINKY 1/30/2011 10:28AM

    WOW! It's all "come together" for you! Congratulations!

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WATERMELLEN 1/30/2011 8:53AM

    This is inspiring: Beck seems to be the tool you needed to moving from your maintainer status (healthy weight) to what you really want (healthy eater!!).

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JHADZHIA 1/29/2011 11:30PM

    emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon
Well done!! You are the best!! You hard work is paying off in spades!!!
High Five!!

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MEXGAL1 1/29/2011 10:26PM

    Wow, congrats to you!

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SMILESINORANGE 1/29/2011 8:35PM

    This is FANTASTIC!!! Doing a happy dance for you. emoticon

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Beck - End Overeating

Friday, January 28, 2011

I'm still working on Beck. I read ahead about a week, but I need to get out pen and paper and do the activities. I'm reading or remembering my advantages card several times a day, I'm eating slowly, eating sitting down, planning my meals and following my plan fairly well. Yesterday I stuck to the plan pretty good. I ate my whole grain english muffin with egg and 1 ounce of ham, 1/2 c skim milk, a tangerine and a banana for breakfast. I had 1/2 cup brown rice and 1/2 cup low sodium pintos for lunch, 2 ounces of leftover pork tenderloin, leftover yellow squash, green pepper, and a little portobello mushroom, 1/2 a medium tomato, 1 tsp olive oil, and 1 cup skim milk. I did not eat the fruit for lunch, but I had two with breakfast because I was still hungry then. Didn't need it after lunch. At lunch I caught myself. I just about licked the top of the pudding cup I gave to Natalie for her dessert. I did take one unplanned crumb (about 1/8 teaspoon) of her food, because she asked me to try it. Supper was chef salad with a great mixture of 10 veggies, 2 ounces turkey, 1 ounce ham, 1 ounce roast beef, 2 tsp olive oil and red wine vinegar and 10 sprays of Ken's Italian vinaigrette dressing. I ate a grapefruit that I'd picked off my daughter's tree for dessert. I had planned popcorn and 1/2 cup skim milk (probably in hot drink), but chose to eat another grapefruit at 8pm instead of the popcorn. So I thought I had done well yesterday.

Okay, reality is I did well yesterday. But this morning instead of the 126.2 I weighed yesterday, I weighed 127.8. I was a little disappointed. My "happy weight" is 126 and I thought I'd be going to true maintenance probably this week. Now I think it will probably be 3 or 4 weeks until I can add back in calories. I am probably weighing too often for trying to lose weight. On maintenance I don't think frequent weighing is an issue, but when you are trying to lose, the fluctuations are sometimes hard to take.

My Beck assignment for today is a tough one. I'm to put more food on my plate than I am to eat. And then I'm to eat the right amount. We are having my daughter, son-in-law and 2 kids for supper and we are having pot roast. I guess I'll take 4 ounces of beef and try to eat 2. I'll take a potato that is 25% bigger than what I'm to have and I'll take a biscuit that I won't eat. I'll save the leftovers from my plate to eat later, not waste it. That's the plan. I usually eat the whole bag of whatever, whether it is half an ounce or 8 ounces, and always everything on my plate, so this is a great challenge for me. We'll see how I do!

One thought that has occurred to me is that if I truly want to think like a thin person I probably need to cut back on fruits and veggies. I'm not sure. I'm going to have to analyze the nutrition, but I believe I probably am still overeating, just I'm overeating low calorie items. But that's an upcoming challenge. Time will tell.

  
  Member Comments About This Blog Post:

AQUAGIRL08 1/29/2011 12:18PM

    You are doing a great job Marsha! Keep up the good work!

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RAYLINSTEPHENS 1/29/2011 11:04AM

    tough challenge indeed!

you are up to the challenge though - my money is on you!

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WATERMELLEN 1/28/2011 9:18PM

    So grateful to you for putting me on to this amazing program -- and so fascinated to see you working your way through it just as I'm planning to start.

Already I've stopped eating standing up. That's huge!! (Giving myself credit).

Love the way Beck deals with sabotaging thoughts. This is such a powerful tool and particularly useful to the "maintenance" thing I believe -- I want to maintain with less fluctuation, even it out a bit, and I think this is the key.

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KALIGIRL 1/28/2011 1:13PM

    Tough challenge - will be interested to see what the nutrition tracker says - one clue might be your fiber...
Good luck!

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HAPPYSOUL91 1/28/2011 11:42AM

    Boy this is a hard one, but a great exercise. I wouldn't reduce my veggies as long as it isn't covered with some sort of sauce because that is nutritionally sound.

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