Sunday, February 27, 2011
Yesterday I enjoyed an MP3 treadmill workout from the Baptist Memorial Health Care web site, narrated by Wendy. You may want to download all these free workouts -- bike, walking, elliptical, abs, cool down, and maybe a couple more:
Wendy, whose last name I've forgotten, gives fitness tips throughout the podcast. Funny, but she went over mindset and behavioral strategies to overcome cravings that sounded very familiar. When she cited Dr. Judith Beck and The Beck Diet Solution, as the source, I realized it was no wonder. I've been working on that book for the past six weeks. Wendy also talked about Beck's chapter on changing our definition of fullness. What a coincidence! I was thinking about the Beck strategies and what I needed to repeat as I started the workout.
Wendy gave nutrition tips from the American Heart Association. She also talked about recognizing real hunger vs. emotional hunger. For that topic she cited the book Think Thin, Be Thin. Anyone read that book? If so, what did you think??
Saturday, February 26, 2011
Now that I've finished the Beck book, what will I blog about?? My structure is gone! Oh, no.
Not to worry. I wasn't without words before and I can think of 10 things to blog about today! Which one to choose? hmmmm
Well, I went to FitNiche, a local fitness store, and had my feet and running analyzed. I have terrible bunions and a Morton's neuroma I've been trying to ignore for years and I think of my feet as terrible. I wore clunky, ugly corrective shoes as a child. For years. I was surprised to hear that I carry my weight evenly distributed. My natural run is a style that is easy on the knees. I don't pronate, but run with my feet in a neutral position. My arch is high so for $60 I could get a gel insert, but I found some good shoes (yes, expensive, but they were $20 off) that seem to provide enough support I don't need them.
I ran the lake (almost 3 miles - and I ran a little extra yesterday for good measure) for the third time yesterday. Each time has felt better. Yesterday half the time I was truly enjoying myself! This is the first time I feel no reprecussions after - not a sore anything. My Senior Olympics 5K Road Race is two weeks from today and I'll be ready!!
Friday, February 25, 2011
Since there was some interest I decided to include my improved Beck tools, "cards" that I read twice a day and my new checklist I use every evening, as a blog.
Beck Diet Solution ¡§Cards¡¨
Maintenance Advantages Response Card
1. Improved health: blood pressure, cholesterol, LDL, stronger knees, better back, less indigestion
2. I¡¦ll live longer and better
3. Feel energetic
4. Love being the size I¡¦ve wanted to be since I was a teen!
5. Enjoy clothes shopping and looking in the mirror now
6. Love feeling in control ¡V got it most of the time (working on almost all)
7. My body feels good, especially around the waist, like during Zumba
8. Don¡¦t mind pictures, belt, taking off my jacket, costumes, tee shirts, cell at belt, etc.
9. Enjoy compliments
10. Comfortable in any seat ¡V even airplane; less claustrophobic
11. None of the clothes in my closet are too tight!
12. Still wake up feeling amazed.
13. Don¡¦t dread facing the scale, even at the doctor¡¦s office
14. Good role model for friends and family
15. Exercise confidently ¡V don¡¦t flop or jiggle
16. Don¡¦t mind eating in front of people
17. Don¡¦t care if people know how much I weigh; I have less to hide in more ways than one!
18. Reduced stress about food decisions
19. Hubby wanted me at his reunion
20. Cravings reduced; like healthy foods; tastes have changed
21. Less dependent on what other think, I like me!
22. Enjoy playing with Natalie ¡V and soon Gwen!
23. I feel wonderful about my accomplishment.
24. I¡¦m happier; much happier!
Sit Down Card
I sit down to eat because sitting will help me be more aware of what and how much I am eating. Sitting at the dining table is best, but sitting to eat is absolutely imperative ¡V and sitting in the car does not count!
No Choice = No Struggles
It¡¦s Not Okay
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 resistance ¡§muscle¡¨. I can eat most nutritiously and wisely if I plan my meals and stick to my plan.
Get Back on Track
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 to try to learn from it. I will stop overeating or non-compliance as soon as I can, forgive myself and recommit to my program. I¡¦ll grab a glass of water, track as best I can, Spark, read Beck cards, go for a walk (if appropriate), and otherwise demonstrate my commitment to healthy eating for a healthy life.
The Scale is a Helpful Tool
The scale is my friend. It gives me feedback that I need to maintain my weight. It is very important that I understand, though, that the scale gives incomplete and, at times, confusing or unhelpful feedback. If I stay focused where I need to be focused, on my eating and exercising, I will be fine. In the long run, the scale will give me the feedback I need. Overreacting, exaggerating, or negative fortune telling in response to the number on the scale is not helpful. I understand that weight fluctuates. If my weight goes up three pounds -129 or more over two weeks -- then I need to take action (fewer calories/more exercise). If the fluctuation is less AND I have been eating right, there is no reason to worry.
I believe I will maintain my weight loss because I have the skills to do so, including:
1. selecting healthy foods.
2. selecting appropriate serving sizes.
3. tracking my food.
4. enjoying cardio exercise.
5. continuing my strength training habit.
6. comforting and calming myself with means other than food.
7. tolerating hunger and cravings.
8. getting right back on track when I slip.
9. asking for help when I am struggling
Make a New Daily To-Do List ¡V for the next 6 weeks, March 1 ¡V April 12
„Ï I read my Advantages, NO CHOICE, It¡¦s Not Okay, Get Back on Track, Scale & Believe Response Cards
„Ï I planned my food for tomorrow
„Ï I monitored everything I ate in writing right after I finished eating
„Ï Every time I ate, I sat down and ate slowly and mindfully
„Ï I ate only to mild fullness
„Ï I gave myself credit whenever I engaged in helpful eating behaviors (do it at monitoring and when resisting)
„Ï I took steps to reduce stress
„Ï I did spontaneous exercise today
„Ï I did planned exercise
„Ï I reminded myself that hunger is never an emergency
„Ï I tolerated a craving or used anti-craving techniques (pg 127-133) rather than giving in
„Ï If I overate or strayed from my food plan, I got back on track immediately
„Ï I said, Oh, well, or NO CHOICE, whenever I wanted to eat something I was not suppose to
„Ï I responded effectively to disappointment or to ideas of unfairness
„Ï I used 7 Question Techniques to respond to my sabotaging thoughts & made corresponding response cards
„Ï I experienced negative emotion and didn¡¦t turn to food for comfort
„Ï I took steps to enrich my life
„Ï I prepared myself for weighing in
Make new To-Do list on April 12th or 13th!
Strategies that didn't make the list that I will remember for when the going gets tough:
* arranging my environment with tempting food out of sight
* contacting my diet coach
* turning down food not in my plan
* eating wisely when I eat out
Thursday, February 24, 2011
Day 41 is about Making a New Daily To-Do check list. I did that, and I have 18 items I will check off daily from March 1 - April 12. At that time, I will review the check list and undoubtedly simplify it.
Day 42 is titled Practice, Practice, Practice and is the last one of the days of activities. It has one very important concept. It says that rough patches are to be expected and that they are TEMPORARY! I know in the past sometimes I have given up because I thought it was just too hard. I believe had I kept doing the best I could each day, I would have gotten through the tough times with little, if any, weight to lose.
Chapter 11 is When to Stop Losing and Start Maintaining Weight. It is very different from Weight Watchers, where you start adding back in maintenance points (calories) when you hit a pre-set goal. Beck has you lose until you naturally plateau. She tells of the concepts of lowest attainable weight vs. lowest maintainable. Several pages are devoted to people who don't think they are thin enough. I think I'm thin enough, so doesn't relate to me. I think my 126 is a maintainable weight, but I'm just going to have to live at this weight and see. I know if I choose to eat more or exercise less I could gain a few pounds and still be healthy. Beck advocates not just drifting to a higher weight, but sitting down, preferably with your diet coach, and writing a new plan including how many additional calories you will eat or how much you will reduce your exercise and then gradually achieve the weight that goes with that lifestyle. I'm sure that would make you feel more in control than just gaining weight.
Chapter 12 is How to Stay at Your New Weight. Beck advocates writing new Maintenance Advantages Cards. I realize that is what I wrote from the beginning, even though I had a couple pounds to lose. I went ahead and re-worded and strengthened all my "cards" and put them in a Microsoft Word file. I may print them on card stock and cut them, but I think I might like having pages instead of a bunch of cards to shuffle. I like that it is so easy to edit or improve them when they are saved. If there is an advantage perhaps kinesthetically to actually writing them, well I've already done that. Beck advices to recommit yourself if you gain three pounds. Sounds like a good idea to me. So if I hit 129, I'm back to full program. Beck says to anticipate the effort that maintenance requires, realizing that occasionally it will get difficult, but it will get easier again then. She advocates eating consistently, about the same amount of food -- a little more on special occasions -- and for the most part limited options of food. She says that successful maintainers usually have three breakfasts, three lunches, eight snacks and eight dinners that they usually rotate, although they do not stick strictly to these as limits. So she suggests creating menus. I think I eat a wider variety, but I do not think it is a problem for me. I do like the idea of creating two months' worth of menus with shopping lists. That is on my To-Do list for the year 2011. I have no illusion that my hubby, the grocery shopper, will stick to the list very well. We'll always be working in whatever is on sale!! Nonetheless, I want to create these delicious, nutritious menu plans and then deviate from them.
Should any of my SparkFriends, especially fellow Beck SparkTeam members, want to see my cards or my To-Do list, SparkMail me or comment below. I'd be glad to send them to you.
This has been a wonderful adventure. I've learned so much. I'm going to take off a couple days and then go back. I want to identify the chapters and exercises that I need to repeat. I hope this book becomes a reference that I reach for whenever I need to improve my thinking about eating and exercise! I appreciate those of you who have followed me on this journey. I appreciate your support more than you know. -Marsha
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