Sunday, January 30, 2011
Day Two: I've picked two reasonable diets. The primary diet plan will be to continue nutrition tracking on Spark, which I've been doing for some 20 months or so now: calories, carbs, proteins, fats and a whack of other nutrients including calcium, Vitamin C etc.
And in the alternative, if for some reason Spark nutrition tracker stops working, I'll sign up for a course of home delivered meals from Healthy Heart, Toronto based food service endorsed by the heart and stroke people -- so not prefab, but low in sodium, without preservatives, portion and calorie controlled and very delicious actually.
The Healthy Heart plan is relatively expensive so I don't want to go there again -- I had used it a couple time before I found Spark!! But I do know it works, particularly as re-education concerning portion size. So that's my secondary plan.
I've considered modifications to my primary plan -- because it's important to plan modifications in advance, not just on impulse. I'll be planning for 1 square Lindt 85% cocoa chocolate a day after workout and two snacks -- probably low fat sugar free yogourt most of the time -- mid morning and mid afternoon at work. Both modifications are incorporated into my calorie range.
I won't be skipping breakfast or loosening up my plan on the weekends . . . I will be sticking with my plan today even though I'm attending a party this afternoon. Now that should be a bit of a challenge but the hostess is well aware that I watch my weight carefully. She is also a breast cancer survivor, and I can be sure she won't enagage in any "food pushing" activities, so it's up to me.
I'm confident that either or both of these plans would meet with the approval of a "health care professional": didn't "consult" this time but have done so in the past.
I've read my list of reasons to lose weight and will do so again!! I have them on a Beck card in my wallet and will review them just before I get out of the car at the party address!!
Going out for a cross country ski this morning . . . yesterday's was glorious in full sparkly sunlight and fresh snow, today is soft grey with drifting snowflakes and will be lovely in a different way.
Saturday, January 29, 2011
We don't use the word "diet" much at SP -- right? Because we're making life style changes and not temporarily depriving ourselves.
But I'm adopting the language of Judith S. Beck in her book, "The Beck Diet Solution, train your brain to think like a thin person". The incomparable SLENDERELLA has been blogging about Beck -- and got me totally intrigued. So I bought the book and the workbook, have read through both, gathered my tools (sticky notes, food scales/measuring cups, bathroom scales, index cards) and am ready to roar.
Beck doesn't provide a diet plan: she says any reasonable diet will work. She provides tools derived from cognitive psychology to train the brain so we can stick with that diet, or eating plan. There are two weeks of preparation before commencing a diet; she says that you would not sign up for a marathon and expect to be able to run it tomorrow, and similarly it makes no sense to launch right into a diet before learning how to stick with an eating plan for life.
The first step is to Review the Advantages of Dieting -- in a chart in the workbook -- ticking off the applicable ones.
Most important for me: to reduce the likelihood of recurrence of breast cancer.
But I ticked off 18 more from her list -- and also added that I want to be able to wear everything in my closet -- not just the 10s and the 8s but the challenging 6s --
I'd lost 80 pounds in 2001-2002 and kept it off, then gained 20 with the cancer dx in 2009: and took it off again in months with the support and resources of Spark People. And I've been consistently within that maintenance range and healthy BMI since September 2009, never once going over. SLENDERELLA's a maintainer too. And Beck is all about maintenance.
However, I've become concerned about how hard I have to struggle to stay within that maintenance range, and the number of times I've had to peel off the same 5 or so pounds. With a history of an estrogen positive tumour, even mild yo-yoing is not what I want. When I'm up in weight, I can't wear everything in my closet and that annoys me. With Beck, I'm hoping to explore the psychology of maintenance more thoroughly and feel in better control of the life long maintenance which is my goal. I want to be more confident that I am maintaining, rather than panicking with every fluctuation. I want to see whether I'd be more comfortable at a lower weight than my maintenance range.
Yup: I want to learn to think like a thin person!
Saturday, January 22, 2011
It's the hyacinths, pale pink, fully in bloom: spritely posture; star-shaped blossoms; scent above all.
It's the glorious cross country ski: feels like flying (briefly, when the coordination works in synch).
It's the gently falling snow and the sound of an owl in a bare tree: I looked for him, couldn't see him, but he was there.
Next up: a glass of wine in front of the fire.
Sunday, January 16, 2011
My light box seems to be changing my attitude towards winter!
And -- perhaps as a result of that -- we've dug our very very old cross country skis out of the garage and put them back in action!!
DH and I skied when we were dating. And then we had had five years after marriage and BK (before kids) during which we skied even more! And had just bought new skis when -- baby number one arrived.
Then baby number two.
And then both kids out with their dad every weekend downhill skiing. While I went back to school. Started my new profession, Went through various health care blips which made skiing not really possible.
So those 26+ year old skis had scarcely ever been used. The boots (never replaced, really really old) had disintegrated. So we had to get new ones. What an advance in cross country boot technology over the past several decades -- they are as comfortable as running shoes, totally flexible, warm, and with built-in gaiters that keep the snow out. (Quite a leap in boot price point too).
New boots meant of course new bindings. Step-in!! Quick release with the tip of the ski pole!! Super for my arthritic hands, so easy.
But then I discovered that the leather hand grip straps on my poles and one of the pole baskets had also disintegrated! New poles -- not expensive -- are so light and comfortable.
The grip and glide waxes seem to have improved as well.
Best of all -- our golf club is now laying down cross country ski tracks. So it's the deeply familiar landscape where we've chased small white balls for over 30 years, now draped in white stuff -- last weekend it was sparkling in the sun. Yesterday the snow was falling softly and continuously.
We've got our ski legs back: kick, glide. What a workout -- the equivalent of running outside which I discovered, despite best efforts, knees won't permit me to do. But the cross country ski movement is almost identical to the elliptical cross trainer, my main cardio go-to at the gym.
Cross country skiing gets me outside in the winter and I'm loving it. Silent except for the chickadees and the wind in the trees; and the occasional gasp from me, of course, catching my breath!! It's really vigorous: about 5 below C yesterday, and everything I had on was soaking wet to the skin after 90 minutes of whoosh whoosh whoosh (up hill all the way to the club house). I'd forgotten how much I loved cross country skiing, and winter when I was skiing.
Dogs aren't permitted on the golf course during the summer -- but there's an exception for winter ski dogs. So today's plan is to experiment by taking Charlie along.
Charlie loves the snow, and we'll love having him with us. Winter: not a bad thing. Really.
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