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Don't Fool Yourself: Beck Day 19

Thursday, February 17, 2011

Back to Beck -- and thanks so much for all the supportive comments on dealing with our medical emergency yesterday. I'm grateful, and also grateful that DH (very dear) is OK.

I'm still musing over the "redefine full" concept, still working hard on sitting down to eat everything (and mostly succeeding, one licked spoon yesterday . . . ), and still reminding myself constantly that if it's not on my plan I have no choice about eating it. (Forgot to put my square of bittersweet chocolate on my plan for today -- but did in fact have it after the gym. It was "planned", just not entered -- or that's my rationale!! Will put itin for tomorrow).

There are two ways of fooling ourselves, says Beck. The first is the long list of rationalizations as to why it's ok to eat something unplanned. (Ooops!! think I just did that: see above!!) Reasons such as "it's not a whole piece", "I paid for it", "I'm celebrating", "It's free", ""No one will see me eating it" . . . you get the idea. There are an infinite number of "reasons" for deceiving ourselves about eating.

The second way of fooling ourselves is by underestimating portion sizes. So Beck suggests that we make sure we are including every ingredient (the Pam spray, the mayo) and actually weigh or measure each ingredient in the foods we eat until we are really confident that we are "eyeballing" accurately. And even then, to repeat now and again to make sure the portion sizes haven't crept up.

My Greek omelette "grouping" does include the Pam, and does include the Club House Greek seasoning. But this morning, I did measure out the Simply Egg Whites and also the Naturegg fat reduce whole eggs -- 1/4 cup of each -- and I estimated the 1 oz portion of light feta, then weighed in on my scales -- pretty close, 1.15 oz. I'm going to experiment with this all day. I think I 've been pretty accurate but it doesn't hurt to check again.

This "estimating" think is definitely where I was taking in excess calories before staring Beck: my "tablespoons" of peanut butter, my "1 oz" full fat sharp cheddar cheese, eaten standing up of course -- I knew from my pre reading of Beck before I started that this was a major problem area. Even my oatmeal portions were getting pretty hefty: 1/2 cup dry oats is the portion and I was well over that. And given my past history, that's where I'm most likely to fall off the rails again. So I have my measuring cups, spoons, and scales sitting out, ready for use. Have been using them, and will be continuing to use them.

No point in fooling myself -- the scales aren't foooled!!

  
  Member Comments About This Blog Post:

FROSTIERACES 2/21/2011 7:49AM

    I know that I am exactly guilty of over estimating just a tbsp of peanutbutter, just a 1/2 c of oatmeal and cheese....geeze...I don't measure that ...I just EAT it! I'm need to get a scale. But ya know, I will say...1/2 cup of oatmeal just isn't very satisfying to me...! I need like a full bowl filled with bananas and walnuts to fill this tummy up! emoticon

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KRISTI2661 2/17/2011 9:52PM

    This was a great blog! I just started reading Beck yesterday, and already it's just making so much sense. Of course, I've had the book for years and NEVER opened it, but thanks to SP, I'm dusting it off and putting it to good use.

I will be following your blog and see how it goes for you!

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CMB2048 2/17/2011 9:29PM

    Nope and portion size is everything! I need to do better with tracking my food intake!

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GODS_SERENITY 2/17/2011 8:55PM

    Your doing great! I've never heard of Beck Diet Solution until I was looking up so sparkteams on here. Came across Beck a month ago. Got the book and started as you know two days ago. I'm amazed how these ARC are! I've had another successful day! Glad your doing it with me!

Debbie

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CRYSTALJEM 2/17/2011 5:49PM

    Knowing how much you eat is definitely key. I wasn't as bad at is as I thought I might have been but at the same time I have received a lot of surprises. I try hard now to estimate on the high side if I have to estimate. It took some patience to get my recipes entered, and get my most used foods added to favourites... then of course there was the groupings and planning meals. But, all of it has been so worth it. Although my scales have not changed dramatically my mindset and attitude has. I feel so much better. Keep up the awesome work!
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TRYINGHARD1948 2/17/2011 4:08PM

    Portion control - I did have to smile because when I first started at SP I would put in half a chicken breast, it didn't matter how large it was, that was what it was. You guessed it, it did matter.
You are doing a great job.

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SLENDERELLA61 2/17/2011 11:10AM

    Great blog, Ellen!! Yes, portion creep is a major concern, and looks like you are facing it head on. I have certain cups and bowls that I know exactly how full to make them to have one cup. Saves on some dirty measuring implements. But I use my food scale a lot. Hubby kind of laughs at that.

I think the idea of guessing, and then measuring, to see how close you are is great. Then you will know what you can estimate and what you need to keep measuring. I'm sure you'll gain precision and skill at getting the correct portion.

This morning I was so close to putting some coffee creamer in my coffee at the gym, but it wasn't on my plan, so I drank it black. Not bad. I gave myself credit and felt really good about it. I know that the fewer excuses I use, and the more I resist food not on my plan, the easier it gets.

You are doing great!! Keep up the good work! -Marsha

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JHADZHIA 2/17/2011 10:04AM

    I have been on maintenance for a year and still weigh and measure. I am simply no good at estimating. Even my Mom does poorly at guessing even though she regularly measures for cooking, I had to prove her idea of a cup was a heck of a lot bigger than my measured out one. For the first five weeks of my recovery, I wasn't weighing or measuring and let my Mom have her way with guesses and have gained 5 lbs as a result. Its not going down though as she cooks higher carb and fat meals then I am used to.
Good luck with getting back on track.
Hope your DH stays well..

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Small Emergency: Beck Break

Wednesday, February 16, 2011

A small family medical emergency (thankfully, turned out to be small) had me zooming to the emergency department in the early hours of the morning -- and home only at about 2 pm. So needless to say: did not get to the gym for my pre-planned exercise, was not able to follow my preplanned meals for breakfast or lunch. .

That's OK: I just moved everything entered to tomorrow: all preplanning done once more.

And: have not stress eaten, have not over eaten -- skipped breakfast, and when it was clear we were not going anywhere quickly chose the healthiest " lunch" option available about 11 a.m. (whole wheat egg sandwich, Granny Smith apple) -- and otherwise tolerated hunger, which was NOT an emergency.

And: we are OK. YAY!!

Now, to catch up on the ZZZZZZZs.

Back at it tomorrow!!

  
  Member Comments About This Blog Post:

FROSTIERACES 2/21/2011 7:43AM

    Congrats on not stress eating!! and glad everything turned out OK!

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PHEBESS 2/17/2011 7:05PM

    Glad it was minor and things are back under control!

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JHADZHIA 2/17/2011 9:58AM

    So glad your emergency didn't turn out to be something very serious. Well done trying to stick to your program in spite of the trying circumstances. You are going to be very successful with this, just like Marsha,


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CRYSTALJEM 2/17/2011 7:42AM

    I'm so happy things turned out alright! What a test for you on all fronts and it sounds like you handled it all calmly and rationally. I'm sure you got plenty of exercise pacing in emerg. Congratulations on maintaining your balance! Wish I could say the same. I felt the need to feed last night and gave in.... so I guess we're both "back at it today". Have a really good one.

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CMB2048 2/16/2011 9:43PM

    When emergencies happen you deal with them and forget about all else. Sounds like you will be back on track tomorrow!

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TRYINGHARD1948 2/16/2011 5:43PM

    So glad all is okay and that you managed to maintain your goals. What a woman! You really are inspiring.

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SLENDERELLA61 2/16/2011 4:57PM

    You passed this test with flying colors! I can see you maintaining in a very narrow maintenance range for years and years to come. Good going, Ellen!!

So glad the emergency was not a great concern. -Marsha

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VALERIEMAHA 2/16/2011 3:04PM

    WOW! What a champ! And I'm SO GLAD the emergency turned out to be not so much.

Rest well!
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Maha

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CINDYRINAL 2/16/2011 2:55PM

    Great for not stress eating! Some days you just can't exercise, but I better you did more walking than usual due to the emergency.

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Redefining Full

Tuesday, February 15, 2011

Yesteday's experiement with throwing out excess food went well. It was a very very rushed day at work. I set aside and then threw out a significant portion of my lunch salad: and I did not ahve time to eat my lunch fruit at all (it's waiting foro today's lunhc). My satiety was fine 20 minutes after that reduced lunch and I was right back into busy busy which kept me effectively distracted for the rest of the working afternoon. However, I was very hungry indeed driving home and preparing Valentine's dinner. Managed to remind myself that hunger is not an emergency, and that I could wait for dinner (as preplanned on my tracker).

All of this leads into "redefining full". Full, says Beck, means that after a meal you are still able to go for a brisk walk. She suggests that you look at all the food you are going to eat at any given meal and judge whether it's more than you reallly need by volume, whether or not it's within the plan and the calorie range.

It may be that my lunch time salads -- enormous quantities of spinach, or arugula, or mesclun plus a range of brightly coloured chopped vegetables -- are more than is required by volume. I've never felt too stuffed to go for a walk afterwards. But Beck points out that when you get into the habit of eating a large quantity of foods, then on occasion when your low calorie high volume preferences aren't available (restaurant, friend's place0 you will be tempted to eat a too-large volume of high calorie foods. And I have to say, I am always disappointed by the size of salads others offer, and then tempted to graze in the bread basket!! (I don't have bread with my regular lunch salads, or cookies, or fruit juice etc. Just black coffee).

So I'm going to be thinking about this today -- spreading out my lunch time salad, considring the sheer volume (not calories) of the total lunch with fruit, and reconsidering.

And: I will be taking a brisk short walk after lunch!!

  
  Member Comments About This Blog Post:

TEENY_BIKINI 2/15/2011 10:45PM

    I love this:

"Hunger is not an emergency." That really puts it into perspective.

Good for you for redefining full. This is such a great learning experience.

Yay you!!

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SLENDERELLA61 2/15/2011 8:12PM

    Thanks, Ellen. Your point about volume is something I totally overlooked, perhaps because I didn't want to see it. Very good job on reading and applying this chapter. You are doing a fantastic job!! Really like that brisk walk after, too! Keep up the good work! -Marsha

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TRYINGHARD1948 2/15/2011 3:46PM

    Ellen, you are inspiring us all.

I used to be hit by those mid afternoon hunger pains but nowadays I have cut down the calories in the three meals a day and changed to five "meals" a day. Now having added morning tea and afternoon tea I get through with no real hunger pangs. I find this is very important for the lifetime lifestyle.

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CRYSTALJEM 2/15/2011 12:27PM

    Wow, great points! One thing I've tried to do with some success, is when I'm eating low cal, but could use bigger quantities, I eat smaller portions more often. This isn't always convenient, but when it is, I don't seem to feel the need for a "big" salad all at once. In restaurants I've even asked them to take the bread off the table when I'm by myself especially if I'm having to wait awhile for my main dish to arrive - otherwise I catch myself nibbling no matter what (even when I'm not hungry really).

I've also really been using your tip about hunger not being an emergency. As soon as I remind myself that I'll take care of it soon enough I seem to feel better and less compelled to handle my hunger immediately. I haven't gotten weak once!! Go figure!

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JHADZHIA 2/15/2011 9:43AM

    I would have trouble with this too. I eat a lot of fresh fruits and veggies, and being low calorie, I can have a lot. My salads are huge too and its hard to get through them, but are low in calories. But I don't get in my servings unless I eat a lot. I am not a bread or cereal fan, but eat them to get enough calories and fiber. So eating out means I could have a lot. But fortunately, I don't eat out hardly at all. I can sure see the danger though..
I like that hunger is not an emergency!
Well done for putting off eating until your supper!
You are doing so well with this!!!
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TRAVELGRRL 2/15/2011 8:20AM

    I think there is a lot to this. I've done Weight Watchers on and off for years, and have relied on enormous quantities of veggies to keep me full. When I make veggies for myself & hubby we will each have a 12-16 oz. bag of frozen.

I too have enormous lunch salads, and obviously the volume issue is something I need to address. Thanks for writing about your successful experience!

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VALERIEMAHA 2/15/2011 7:49AM

    BOO! This is a BIG problem area for me right now. I don't want to hear this. emoticon

But...thanks for the heads-up ANYWAY!
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Maha

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AKT7808 2/15/2011 7:24AM

    Hungur is not an emergency thanks for the tip. emoticon

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Ending Overeating: Beck Day 17

Monday, February 14, 2011

Yesterday's preplanned nutrition planning and fitness planning went even better than the first day's attempt: I had put in a number of foods that I didn't in fact eat, and that helped to quell any feeling of possible panic about "maybe there won't be enough". So I deleted the gala apple, almond breeze beverage, granola bar and two servings of yogourt, and still felt full -- despite putting in a full 90 minutes 6 km cross country skiing in superb conditions. Great glide: it was euphoric!!

I'm preplanned again for today, have already been to the gym for my 32 minutes 400 calories on the elliptical and upper body ST. Feels good! And treated myself as planned to another Greek omelette with the naturegg comb of fat reduced whole eggs and egg whites: increasing the protein is working well for me. Lunch salad/chopped fruit was not only tracked but made yesterday -- ready to take to work. Valentine's Day dinner has been preplanned and tracked. Interesting ethical dilemma: when I track in advance, I get the points in advance: and then if I use the points to send goodies to SP friends, what happens if I don't actually do the fitness and delete the entry, losing the points? Do all those goodies come zipping off the friends' pages??? (Just joking: I'll treat this as a little extra motivation to do what I've planned to do!!).

Today Beck tells me that it's important to learn to waste food deliberately by heaping my plate with an extra portion beyond what is "allowed" and setting it aside on the plate and throwing it out. Actually there is a difference here between the book (2008) and the workbook (2007); the book indicates you can put the extra portion in the fridge for another meal, whereas the workbook instructs that the extra portion should be put the garbage.

The purpose of this counterintuitive move? To train yourself not to eat everything put in front of you at a restaurant or friend's home.

I am also to eat dinner very quickly and then wait 20 minutes to prove to myself that satiety will "kick in" ; this is to demonstrate for the body that it can take 20 minutes after eating to feel full.

My Mum (who struggled with weight issues all her life: she and my sister and my daughter and I share the same super-efficient metabolism, I guess!) used to say: "Better to go to waste than to my waist". I won't have a problem wasting food, I don't think. At lunch I will put out a yogourt portion not on my tracker. And not eat it. And throw it out. I'm disinclined to gulp my Valentine's Day dinner with DH (glass of red wine in the tracker!! chicken, broccoli, baked potato: also one chocolate truffle after my strawberries!!) so I'm planning to eat my lunch salad at double quick time instead. And bake a large baked potato for dinner, but allow myself to eat only a medium potato's worth.

Beck says that if it is easy to perform these tasks, it might not be necessary to do it again: but that many people who think it's going to be easy find it impossible. So I'm curious. And I do think it's important to learn to set aside an excess serving, and to wait for satiety to register. So I'm committed to trying this.

I'd love to end overeating, for sure. And chuffed that the scale was down .5 to 155.5 this morning!!

  
  Member Comments About This Blog Post:

FROSTIERACES 2/21/2011 8:01AM

    Happy you had a nice Valentine's dinner with you hubby! :) For us.. I think when kids leave home, a lot of food can go to waste. However when they're home..WOW...Hey Mom WHERE'S THE LEFTOVERS?!! and if they're all gone......oh NO! WHAT?! LOL I'm definitely coming from the under eating perspective here I think you know that about me, so I'm not ever tossing much. It's all about moderation...I think your food choices are fabulous btw! You're blogs are so helpful, interesting and inspiring! I don't really even want to read the book now because I'd rather read it vicariously through you! emoticon emoticon emoticon

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TBANMAN 2/15/2011 5:17PM

    I also hate the idea of wasting food, but today I did just that. When I make my daughter Kraft Dinner, I always make half a box. Normally she eats three-quarters of that - and who do you think eats the rest? Yep, me. Because if I was trapped on a deserted island, KD is one of the five foods I'd want with me. But today, instead of eating the rest, I thought about this blog post - and I threw it away. It's not enough to save, and I'd always eaten it because ... well, because it was there and I love it. Today I didn't. Small victories are still victories.

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CRYSTALJEM 2/15/2011 12:22PM

    Great work. Although I agree with those having a problem throwing out food. I think I'd rather save it for my next lunch or if it's something I can turn into pet food or something. I hate wasting, however, I've never been inclined to make myself eat just to finish a plate either. I don't think that's my problem with food. My tracker is still proving that my biggest problem is simply night time snacking. I'm learning good ways to tackle that too.

Keep us posted. I find this most interesting! Good luck and good eating. CJ

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KALIGIRL 2/14/2011 9:25PM

    Not sure I like throwing out the food, but definitely like the lesson. I have them put aside half my meal @ my favorite restaurant even before they bring out my plate. Not tempted, but they've thrown it out a couple times...
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TRYINGHARD1948 2/14/2011 5:12PM

    I'm looking forward to finding out how you go with throwing that food out.
Fantastic effort.

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JOHAL52 2/14/2011 2:19PM

    Aaaah--so THAT's the difference between the book and the workbook!! Thanks for clearing that up Ellen! And I fully understand why you don't want to gulp your Valentine's dinner. Especially the wine. Don't want to do a face plant in your dessert while your dh is telling you sweet nothings emoticon I love, love LOVE your blogs!

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SLENDERELLA61 2/14/2011 10:16AM

    Ellen, You are doing great!!! Love the planning, the healthy food, the great activity!!! The preplanning was a big step for me and potentially one that will really help me increase my nutrition. Instead of grabbing something, or worse - ruminating over what to eat - I have a healthy plan all ready. I can think through what I should have and avoid eating the same thing (especially, say roast beef) all week.

Thanks so much for explaining the difference in the book and the workbook. Now I understand why Val talked about throwing out food. I don't have the workbook, so I didn't understand.

You are definitely making strides. I see you able to NAIL that goal weight and stay there within a very tight fluctuation from now on!! Congrats on the weight loss, too!!!

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JHADZHIA 2/14/2011 9:33AM

    You are doing fabulous!! Way to work out!!
I must admit I don't agree with putting more food on your plate then you need and tossing the rest. At the price of groceries, that is just a no no, but the whole idea is to control your portions in the first place, so you shouldn't be overloading your plate anyway..
Eating too fast has always been a problem for me which is why I keep on eating because I miss the I am full signals. Strange they advocate eating fast... It would be hard to lay off eating more as a result.. How do you know when to stop then?
Good luck with it! You are really rocking this program!!
Have a special Valentine's Day with your DH, enjoy!!
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GROEDER 2/14/2011 8:22AM

    You (and Beck) are doing great!!!! I have started reading the book and will start actually puting things into practice very soon. I didn't get a workbook when I ordered it on line, so I am now looking for one.
Keep up your good work.
Gregg

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TURCOTTEP 2/14/2011 8:17AM

  Woohoo!

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Saying No Choice to Unplanned Eating: Beck Day 16

Sunday, February 13, 2011

Yesterday's experiment with entering all foods and exercise into the Spark nutrition and fitness trackers the day ahead went quite well.

I had forgotten to enter my usual post-cross country ski granola bar (PC peanut butter) into the nutrition tracker: I could have added it as "unplanned eating" but chose not to, just didn't have it. It turned out to be a bitterly cold day with gusting winds (sunny, though, with sparkling sparkling snow) and our friends opted not to brave the highway to join us. So instead of the planned 90 minutes, DH and I skied only for 60, and didn't go for lunch at the club after. In fact, I somehow didn't get around to eating lunch at all: headed out for a little Valentine's Day shopping instead! (Mike will be opening a new cross-country "wicking" turtleneck, red, tomorrow!! We are soaking wet after skiing -- it's such amazing exercise).

I was zooming around at a fast clip for 2 hours and so removed 30 minutes skiing time and clocked some of that into the fitness planner instead as walking time -- After I had located gifts, cards and wrapping (and a bottle of red wine for tomorrow's dinner) I also spent (oh, self indulgence) some time trying on clothes!! Love doing that as an effective distraction from eating, and it sure works for me. Did not buy anything!! Was somewhat tempted by a black leather 3/4 sleeve swing blazer (marked down from $500 if you can believe the tag to $70) but opted against it. Decided that it didn't really flatter my figure, a bit "boxy". Also tempted by a gorgeous squashy bright red leather shoulder bag with a heart pendant, marked down from $300+ to $74: and again, resisted. Simply don't need it. Tried on a very form fitting navy jumper (or dress) which looked terrific but again, opted against it: the material was just that little bit shiny and "cheap" looking (marked down from $180 to $30). And a tiny bit short in length, maybe: okay with opaque tights but I don't want to look like mutton dressed as lamb!

So: about 4 pm ate the chicken I had scheduled for my lunch salad at the club (sitting down, savouring every bit) just before we went out to buy groceries, and just skipped the rest of lunch altogether. Enjoyed my chicken barley soup for dinner with yogourt and berries as planned, lite PC hot chocolate also. Husband and son were enjoying a roast beef dinner: I don't eat roast beef, but was tempted by their crispy roasted potatoes!! However, they were not in my meal planner so that was an easy decision: no choice. Distracted myself by leaving the room: and they (bless them) tidied the kitchen and wrapped up the left overs so I didn't have them staring me in the face!! Went to the computer and planned today's meals and fitness (yesterday) instead: I could, of course, have planned leftover roasted potatoes for today but decided that I didn't actually want them enough to "pay" the calories.

I seem to be getting into a breakfast omelette riff to boost protein but I don't want to worry about cholesterol if I eat eggs multiple times a week. So I bought cartons of the naturegg Omega Pro (50 calories for 1/4 cup, only 10 mg cholesterol) and the naturegg Simply Egg whites (1/4 cup 30 calories) and this morning made my Greek feta and spinach omelette with these. And I've clocked in a Greek omelette food grouping as well, which will make meal planning even easier going forward. Sure love my mixed veggie and chopped fruit food groupings: very handy to click once, then edit out or add items (avocado, say, or fresh cherries) that I don't have every day!! Beck and Spark are very compatible.

Saying No Choice to unplanned eating is actually a big relief. There are, as Beck says, lots of things we have no choice about and we accept those issues pretty matter-of-factly. I don't ask myself if I feel like having a bath or brushing my teeth or going to work or paying my bills. I don't struggle over it. And: I don't have to struggle over eating if I plan ahead and tell myself I have no choice about unplanned eating.

Of course I know there will be times when I do eat unplanned foods. And then it's going to be important to pull out card 18 and Get Right Back on Track.

"if I eat something I shouldn't have, I haven't blown it. It's not the end of the world. It's just a mistake. Get back on track this minute! Don't keep on eating! That makes no sense. It's a million times better to stop now than to allow myself to eat more."

Yeah. I'll be using that one for sure. I know it.

But for now -- time to go skiing!!

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  Member Comments About This Blog Post:

JHADZHIA 2/13/2011 8:09PM

    emoticon emoticon emoticon
Awesome restraint in all areas!! Way to work your exercise in spite of the conditions!
I have enjoyed egg whites for a couple of years now, they are so light and fluffy, and I can no longer stand the taste of whole eggs. I do have baked potatos, but pick out small ones red or white.
Have a Fabulous Valentine's Day tommorow!

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SUGARBABY60 2/13/2011 7:14PM

    Yeah! what a great inspirational blog thanks for posting. I love to see others who are really serious about changing their lifestyle for the better. 'thank you for the " lift" today! Happy Valentine's Day emoticon

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TRYINGHARD1948 2/13/2011 3:39PM

    A very successful day Ellen. The skiing sounds fantastic.

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FRACTALMYTH 2/13/2011 2:51PM

    Wooohoooo! You are doing so well with this :D

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CMB2048 2/13/2011 11:51AM

    You are really into this! Good for you!!! And I love omelets!

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KALIGIRL 2/13/2011 10:23AM

    Sounds like this is really working for you, especially the unplanned eating mantra.
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