BOOKAPHILE's SparkPeople Blog BOOKAPHILE's Blog on SparkPeople, home of free diet plans and a healthy living community Trip to Silver Falls State Park Our big trailer trip to several national parks was cancelled as my Dad entered his last days and passed away mid-August. As his executor, I have had plenty of things to do that didn't make three weeks away a good idea. DH and I did manage to take 3 days this week to enjoy the sights and trails around Silver Falls State Park here in Oregon. Here are some photos that don't do justice to the lovely atmosphere there! <BR> Upper North Falls <BR> <img src=" Sat, 13 Sep 2014 11:54:01 EST Back from Vacation... I'm back from 3 weeks sailing around Washington State's San Juan Islands. Our sailboat is 26 feet long, and has no room for my scale or many steps while onboard. I consider it a victory that I only gained 1 pound over that 3 week period. Of course, I started with some up pounds, so I have my work cut out for me again. <BR> <BR> Here are a few glimpses of what we enjoyed: <BR> <BR> Our sailboat, Pilgrim. <BR> <img src=""> <BR> <BR>... Thu, 24 Jul 2014 19:17:32 EST Going the wrong way... I've been struggling with my weight lately. The latest challenge was moving into my sister's home, while she and her family were on vacation for 10 days, to care for our Dad. My husband and I got home yesterday. Dad's 88 with major health issues, and he needs encouragement to eat and help to get around. I made many of the foods Mom made when I was growing up, and it's very hard to be constantly providing food for someone with a tiny stomach capacity who has been losing weight he cannot af... Thu, 26 Jun 2014 23:15:56 EST Crazy medical week. My 87 year old Dad, who lives alone, fell Monday morning, knocked his TV off the table, and hit the table with his ribs before he hit the floor. He doesn't like to ask for help, so, he lay on the floor for over an hour before he felt up to crawling to the recliner and somehow getting into it. <BR> <BR> His neighbor called him after noon and willingly came over to get the walker out for him, put the TV back on the table, and get Dad some Tylenol for the pain. We are all so thankful for t... Thu, 27 Mar 2014 21:28:49 EST A Sense of Urgency I've finished 21 days of the <link> </link> video series on mental toughness. I face the future without a daily dose of tough talk from the coach. His parting words: <BR> <BR> ~Life is fragile. Tomorrow isn't guaranteed. Your time is limited. <BR> <BR> ~Don't wait to pursue your dreams. <BR> <BR> ~What are you waiting for? The "correct" time will never come. Take action now! <BR> <BR> ~Finish what you started. The old habits will try to come roaring back. Don't let... Sun, 26 Jan 2014 20:09:50 EST Plateau, Season of Pain, and Payoff Day 20 of the <link> </link> video series deals with plateaus and the last 2 stages of success. <BR> <BR> When you've been 100% compliant but the scale doesn't move, you've hit a PLATEAU. <BR> Plateaus are the body's way of self-regulating to make sure you aren't losing too fast. <BR> They are temporary. <BR> Frustration and your old way of thinking are obstacles to your success when plateaus happen. <BR> You have to stay alert and on track to overcome those obstacles. <BR... Sat, 25 Jan 2014 11:55:33 EST Core Beliefs About Diet and Exercise Day 19 of the <link> </link> video series was a review of the fact that belief precedes action and an inventory of core beliefs about diet and exercise. <BR> <BR> Siebold asked: <BR> What are your core beliefs about diet and exercise? <BR> Are these beliefs helping or hurting you? <BR> What would I have to believe in order to succeed at __________ at the level I desire? <BR> <BR> He showed with his own old set of 10 erroneous beliefs how to reframe them into beliefs that wou... Fri, 24 Jan 2014 11:31:50 EST Cause and Effect / Belief and Action Day 18 of the <link> </link> video series deals with making the distinction between cause and effect. <BR> <BR> This is an important tool in weight loss and maintenance. If I keep trying to fix only the effect, nothing will permanently change. (It's like having a leaking roof and just replacing the floor each time it rains.) I must attack the cause to fix the problem. <BR> <BR> What you believe is the cause. Your behavior is the effect. <BR> Change your belief, and you ... Thu, 23 Jan 2014 11:48:52 EST Habits Day 17 of the <link> </link> video series concerned habits. Here are the things I took away: <BR> <BR> Habits can be constructive or destructive. <BR> Habits are STRONG and can have addictive qualities. <BR> <BR> Most behavioral habits can be broken. <BR> It takes sucking it up and staying tough. (being tempted and not succumbing.) <BR> It takes responding like a thinking adult rather than an emotional child. (delayed, rather than immediate, gratification.) <BR> <BR> Use ... Wed, 22 Jan 2014 09:54:36 EST Thinking Styles The <link> </link> day 16 video concerned willpower. Siebold contends that it is the ONLY thing you need to reach your goals. <BR> <BR> What I'm taking away from this video is another look at thinking styles: <BR> <BR> Negative thinking is seeing the negative aspect of anything. It is based on fear and is used to avoid being hurt or disappointed. (emotion can cloud logic) <BR> <BR> Positive thinking is seeing the positive aspect of anything. It is used to protect by seei... Tue, 21 Jan 2014 10:14:09 EST Emotional Manipulation Day 15 of the <link> </link> video series was about monitoring and manipulating YOUR OWN emotional responses. <BR> <BR> The problem is that we tend to overreact to the pressure and stress of any habit change. <BR> <BR> I need to control my emotional responses to help me stay on track and get closer to or maintain my goal. It involves monitoring myself to see what I'm feeling in a given situation. Negative emotions tend to weaken my resolve to follow my logical plan. Posi... Mon, 20 Jan 2014 11:26:51 EST People Pleasing The <link> </link> day 14 video concerns being addicted to the approval of others. <BR> <BR> Siebold reiterated that most people are emotion driven. Those who have an emotional investment in some subject or belief usually see opposing views as personal attacks. They will often attack in retaliation, usually verbally, to defend their views. <BR> <BR> The emotionally mature person should be able to listen to a different view and give it some consideration before deciding whet... Sun, 19 Jan 2014 17:22:44 EST Sublimation Day 13 of the <link> </link> videos was on the topic of harnessing Sexual energy. <BR> <BR> I've written and erased this blog too many times this morning. It's just going to be short! Watermellen wrote a good review a couple of days ago. You can check that out here. <link><BR>urnal_individual.asp?blog_id=5595509 </link> <BR> <BR> I have definite opinions based on my experiences, and they generally agree with Siebold's thesis. He ta... Sat, 18 Jan 2014 12:34:48 EST Grow Up" Emotionally! I watched the day 12 <link> </link> video today and got a shock. <BR> <BR> He talked today about being an adult vs. being a child emotionally. An adult makes a commitment and follows through without whining, making excuses or breaking promises. Adults accept delayed gratification. Children expect immediate gratification. They whine, make excuses, blame others and want to be cuddled and made to feel better by others. <BR> <BR> Because I've reached maintenance for the secon... Fri, 17 Jan 2014 11:31:11 EST More Self-talk Day 11 of the <link> </link> video series. <BR> <BR> What I choose to take away are these thoughts: <BR> <em>216</em> Old habits are strong and established. It takes a fight to replace them. <BR> <em>279</em> Keep your goal close in mind and before your eyes. <BR> <em>38</em> Things you say to yourself have consequences, good or bad, depending on what you say. <BR> <em>46</em> A fear and scarcity based mindset keeps you micromanaging small stuff rather than r... Thu, 16 Jan 2014 13:39:34 EST Self-talk The day 10 FatLoser video is a 20 minute commercial for personal development or self-help books, CDs, MP3s, and DVDs. Any self-help resources, not just Steve Siebold's. <BR> <BR> "Actions are dictated by our beliefs." His contention is that we should repeat things to ourselves several thousand times so that we come to believe those statements and thus act on them. I'm withholding judgement on that, but I'm still listening to what he has to say. <BR> <BR> He wanted us to list 3 beliefs ab... Wed, 15 Jan 2014 20:04:55 EST Prepare for Rough Times The FatLoser day 9 topic is preparation. <link> </link> <BR> <BR> Wanting something doesn't achieve it, or we'd all be maintaining our ideal weight. We have to take action to make it a reality. <BR> <BR> The desire to be fit and healthy is based on emotion. Preparation to get fit and healthy is done with logic. I have to carry out my prepared plan in order to actually get and stay fit and healthy. (Here's a repeat of the idea that using both emotion and logic is stron... Tue, 14 Jan 2014 11:05:02 EST Negotiating the Price of Success The FatLoser day 8 video was on negotiating the price of success. This topic is to prepare us for entering the part of the process that seems like painful slogging to stay on course. <BR> <BR> The natural process is to find your level of motivation going down, to focus on the pain of the battle and to question whether the goal is really worth it. <BR> <BR> This is where so many fail at their goals... they try to change what is required of themselves, resulting in more comfort, not rea... Mon, 13 Jan 2014 11:03:58 EST Attitude and Momentum The day 7 FatLoser video deals with attitude and momentum. A few things that grabbed me: <BR> <BR> 1. My perspective can change my attitude. Our attitude can make the difference between misery and cheerfulness for the SAME situation. <BR> <BR> If I'm focused on what I am sacrificing and thus convince myself I really wanted that thing (a food, for example), I will stop sacrificing it or just slog on in such feelings of deprivation that I'm no fun to be around. (And I'm not too successf... Sun, 12 Jan 2014 12:42:36 EST Excuses, excuses... Day 6 of the FatLoser videos was about excuses and our thinking. It had quite a few phrases that I want to remember and think about. <BR> <BR> Excuses are the failure's method of justifying something they should be taking responsibility for. <BR> <BR> The thinking that made you fat won't make you thin. <BR> <BR> Diets don't fail people. People fail diets. <BR> <BR> Indecision kills diets. Decide to do whatever it takes to reach your goal. (Having the option of cheating makes it likely... Sat, 11 Jan 2014 10:48:31 EST Emotions affect behavior The FatLoser video today dealt with emotions. <BR> <BR> He contends that humans are primarily emotion driven, and that we can manipulate our own emotions to get the results we want. He says that we can decide to be excited and that the excitement will drive us through the hard work to reach the goal. <BR> <BR> After 2 days of slight weight gains, I was determined yesterday to show no gains on the scale today. I did it. I'm down .8 of a pound today. That makes me feel good and in co... Fri, 10 Jan 2014 11:30:45 EST Suffering Today's FatLoser topic was Suffering. I took away several key thoughts from the video: <BR> <BR> There is suffering in success. There’s a price for everything. It's better to pay the price of success than to endure the price of failure. <BR> <BR> Expect to experience some pain, doubt and emotional turbulence, but don’t use food as medication. <BR> <BR> People you care about are watching. You're influencing them and their lives. <BR> <BR> From my present position in maintenance, the su... Thu, 9 Jan 2014 10:38:54 EST Cravings The day 3 FatLoser video dealt with cravings. I watched this morning and then dashed off to spend the day with my Dad and sister. Concerning cravings it suggested: <BR> 1. Prepare rather than give in. <BR> 2. Realize they don't last forever. <BR> 3. Have something on hand to ease the craving. (goes along with point 1) <BR> 4. When you control your thinking, you control your actions. <BR> <BR> My Dad and sister and I usually have lunch together which includes some candy that... Wed, 8 Jan 2014 19:38:44 EST Irregular reinforcement of a bad habit The day 2 FatLoser video talked about 100% commitment to your diet and exercise being good and 99% commitment being terrible. (because you don't then BREAK the old habits, but are reinforcing them on an irregular basis, which makes them even harder to eradicate.) <BR> <BR> The homework question that gave me pause asked "Are you mentally prepared to confront people and situations that threaten to interfere with your diet?" He suggests protecting your diet even if it makes you look rude o... Tue, 7 Jan 2014 11:08:33 EST Watermellen starts a trend... Watermellen has recommended the free 21 day FatLoser program, and I've decided to take part. You can find it here at <link> </link> <BR> <BR> I watched the day 1 video today. The thing that stuck with me was the phrase "fat people eat for pleasure, fit people eat for health." My husband used to say "some people live to eat while others eat to live." <BR> <BR> I certainly ate for pleasure. It would be so easy to fall back into that behavior if I wasn't still trackin... Mon, 6 Jan 2014 11:25:17 EST The Value of Staying Committed I read Boss61's blog today about how 90% quit Sparkpeople in 3 years or less. <BR> <BR> <link><BR>urnal.asp?id=BOSS61 </link> <BR> <BR> I was going to comment on his blog, but my thoughts were a bit long and not restricted to the statistics, so I decided to make my own related blog today. <BR> <BR> His statistics, observed from his own Sparkfriends, are that 9 in 10 Sparkpeople are gone within 3 years. The National Weight Loss Registry reports tha... Wed, 25 Dec 2013 15:31:02 EST Thanksgiving 2013 It's been a great Thanksgiving day for us! So much for which we are thankful!! <BR> <img src=""> <BR> All of the extended family were available on the same day...for the first time! We sat down 16 at the table. I enjoy using the formal china (parts of 2 sets) and crystal so that the younger ones will not be intimidated when they encounter a fancy table setting in the future. It's a lot of work, but I only do it for that many people o... Thu, 28 Nov 2013 20:16:49 EST Arthritic Thumbs and Trips Watermellen was talking today about multiple things, but one, in particular caught my attention. She mentioned that she's been using machines at her gym to do strength training because of her increasingly arthritic hands. <BR> <BR> I don't think I've heard anyone else talk about the difficulty of doing workouts with arthritic hands. I've got arthritic thumbs that make gripping, or even holding without pressure difficult, but I also only have dumbbells, resistance bands and body weight exer... Mon, 18 Nov 2013 15:11:07 EST The Benefits of Giving Blood I gave blood yesterday. I've been doing this since I was a senior in High School. <BR> <BR> Lol. I remember my Mother finding out I'd given blood the first time. It wasn't a secret... I told her. She discarded any plans she'd had for our dinner and served us liver instead. (UGH!) <BR> <BR> I've been at it so long now that I've donated 17.5 gallons as of yesterday. That's 140 pints. <BR> <BR> It all started out as a way I could give back to my community. As a student I didn't feel ... Fri, 8 Nov 2013 12:24:15 EST Remove trigger foods... create new ones? SLENDERELLA61 commented on my status today, which got me thinking about and then writing this blog. Thanks, Marsha! <BR> <BR> After 5 pretty stable months in maintenance, I went on vacation in August and had trigger foods left afterward - Hershey's kisses and oyster crackers. (Not together, lol.) I eventually got rid of them... by eating them, of course. <BR> <BR> Lately I'm craving treats, (that tells me I've had them on a too regular basis and have come to expect them.) I discovere... Tue, 29 Oct 2013 11:30:27 EST Another day looking at the sights of Fall near the Columbia Gorge My husband and I took a picnic lunch with us Tuesday and drove to see the view from several places. First we stopped by Rocky Butte in SE Portland. <BR> <img src=""> <BR> <img src=""> <BR> We could see all over Portland. We saw airplanes landing at PDX... they were at eye level with us long before they landed. <BR> <BR> Then we drove up to Larch Mountain. It's 14 miles from the C... Fri, 18 Oct 2013 18:57:01 EST A Day of Waterfalls in the Columbia Gorge The leaves are changing color here, and my husband wanted us to take a drive up the Columbia Gorge to look at leaves and waterfalls. <BR> <img src=""> <BR> It took us most of the day to stop at many viewpoints along the Columbia River Gorge including The Women's Forum Overlook and Crown Point. We hiked trails to and up some of the falls. My fitbit says I took 13,636 steps and climbed 48 flights of stairs so far today. <BR> <BR> <im... Fri, 11 Oct 2013 23:38:31 EST If the wedding dress fits... My daughter came over today and we found my wedding dress. I weigh today what I weighed on my wedding day, so we decided I should try it on. <BR> <BR> Here's a photo of me almost 36 years ago with my Dad. <img src=""> <BR> <BR> Here are two of me today. <img src=""> <BR> <BR> <img src=""> <BR> <BR> My husband came in while ... Sat, 31 Aug 2013 20:09:04 EST You're nothing but skin and bones!" So said a friend I ran into in the grocery store today whom I hadn't seen in over a year. I told her I'd worked hard to get to where I am, and she said she thought I'd looked good before. (35 pounds ago!) <BR> <BR> Really? I'd been feeling pretty happy with my size. All of a sudden I was wondering if I looked like a walking skeleton...except for my tummy, of course. lol. It refuses to quit being an aggravation. (I hope she thought she was being complimentary to me or showing concer... Mon, 5 Aug 2013 22:38:02 EST Amazing (to me!) Non-scale Victory My daughters are normal height women with tiny figures. (well, except in the bust.) <BR> <img src=""> <BR> This is a photo of us at Christmas when I weighed almost 144 pounds. <BR> My elder daughter is on the left in white, and my younger daughter is on the right. (She's the one who just got married.) <BR> <BR> When visiting my elder daughter's new home last Sunday, she gave me a blouse which she said she just never wore and thought it... Thu, 27 Jun 2013 16:32:15 EST Changing my goal weight My original goal weight was 130. I was a bit below that on my weigh in day of March 23rd this year. <BR> <BR> Then I changed it to 129 so that I could say I'd lost 30 pounds. But I kept losing because I wanted some cushion pounds to make sure I didn't panic over each ounce gained. <BR> <BR> The Doctor said I didn't need to lose any more weight when she saw me weighing 126, so I thought that would be the new weight, but didn't change the "official" goal of 129. But apparently I know how t... Tue, 11 Jun 2013 16:00:23 EST Mission Accomplished... They're Married! What a weekend! <BR> <BR> Our daughter, Karen, was married on Saturday afternoon in Terrebonne, Oregon, 3 hours away from home (Portland). The hotel was 30 minutes away. The groom's brother owns a farm in sight of Smith Rock. <BR> <BR> <img src=""> <BR> <BR> It was about 4000 feet in elevation there, very dry, and 85+ degrees outside with not too much shade where we would be having the ceremony and the wedding supper. You can see so... Mon, 10 Jun 2013 15:45:23 EST A walk down Dad's memory lane through photos. I spent today with my sister at Dad's house going through old photos with him. We have spent at least one day a week with Dad since Mom died in June. We missed an opportunity to go through photos with Mom before she died, and thus lost forever information on who was in certain photos and what was the story behind them. Believe that we are taking notes now with Dad! <BR> <BR> We are organizing the photos by year. It was fun to see Dad progress through stages as an infant, child, student,... Fri, 31 May 2013 22:42:55 EST Maybe I'm getting it? It's been 7 weeks since I reached my goal of 130. Maintenance has been a dance of fine tuning the calories in vs. out and retraining my mind OUT of "weight loss mode." <BR> <BR> I always want to have enough calories left for an evening snack. It has become quite a struggle not to have more calories left at the end of the day than my stomach can comfortably hold. It seems I was trying to maintain by eating in weight loss mode until dinner. That strategy DID NOT WORK for me! I kept losin... Sat, 11 May 2013 15:48:18 EST Vacation and Maintenance My husband and I took Dad with us to the beach for four days. We went to Yachats (Oregon), which has lots of memories for our family. We had great weather, sunny skies and brisk winds. It made for a lot of "hat hair." Here is a photo of Dad and me that my husband took before the winds came up. <BR> <img src=""> <BR> <BR> We usually only eat dinners out when there because we eat light the rest of the time, and there are not cooking ... Sat, 27 Apr 2013 14:27:20 EST NSV at Doctor Visit My Doctor retired, so I had to find a new one in a new clinic. I really like the Doctor I chose...she LISTENED and didn't make me feel rushed. We covered a grocery list of topics. <BR> <BR> She told me one thing I never expected to hear a Doctor say to me: "You don't need to lose ANY more weight." <BR> <BR> I am not planning to lose more, but I'm still working on finding just the right balance of calories for maintenance at my activity level. I have been losing at 1530 calories, so ... Wed, 17 Apr 2013 22:48:53 EST 3 Weeks at Maintenance... sort of. March 23rd, I officially hit my goal of 130 pounds. I spent time basking in the glow of that accomplishment - 29 pounds gone. <BR> <BR> I didn't change my eating right away. I thought I'd lose bit more so every ounce gained wouldn't panic me. I easily got down to 128. I had been eating about 1200 calories a day since November. <BR> <BR> Watermellen has a rule of thumb that says 10 calories daily per pound she wants to keep. I began to transition to maintenance by eating 1300 calories... Sat, 13 Apr 2013 20:25:00 EST Nylons with dresses or not? I've been looking for shoes to go with the dress I'll wear to my daughter's wedding in June. A salesclerk who fitted me with some of the shoes in his store told me "of course, you won't wear nylons with these shoes." Really? This is totally news to me. <BR> <BR> I haven't been staring at women's legs when I've had occasion to see them in dresses, so I don't know what my contemporaries do. Wouldn't their feet stick to their shoes and get blisters more easily? <BR> <BR> I need my friends ... Mon, 8 Apr 2013 21:32:33 EST A Compliment from my Dad Today after a joyous Easter service at Church, my husband and I went to my sister's home where 15 of our family members gathered to eat a jointly prepared meal together <BR> <BR> During the course of the day, my Dad, who has seen me every week since I began my weight loss venture 31 pounds and 4 sizes ago, came up to me and said that seeing me in a dress really emphasized how much weight I'd lost. He told me that I'd have to run around outside to cast a shadow. <em>9</em> Lol. He said ... Sun, 31 Mar 2013 22:01:44 EST Goal Exceeded! I hit my goal weight early this week! Yay! <BR> <BR> I hoped that today, weigh-in day, the scale would still read 130 rather than more. (My scale sometimes likes to tease me.) It seems as though once I reached my goal, some more weight melted off with no effort. <BR> <BR> I weigh 128.6 today. The last time I weighed this was when I was suffering severe morning-sickness while carrying my second child. She'll be 30 this summer. <BR> <BR> Wow. I haven't weighed this "little" in 30 ye... Sat, 23 Mar 2013 12:38:50 EST Exercise with Feeling! I loved this comic today. Wish I could post it directly, but with copyright stuff I'm just posting the link. I think it's worth seeing! <BR><BR>2013/03/18 <BR> <BR> For the record, I HAVE done my workout today, and I didn't count in Calvin's creative way. I TOTALLY empathize with the feeling, though! Mon, 18 Mar 2013 13:27:00 EST Getting Close to Goal...Refining New Goal My scale says I'm 4 tenths of a pound away from my goal of 130 pounds. It's quite possible I'll reach that milestone this week. <BR> <BR> At 5' 6.75" my BMI is currently 20.5. it was more than 25 when I was 29 pounds heavier in November. <BR> <BR> My focus will turn to building more strength and muscle. My yearly checkup is next month and I'll ask some pointed questions regarding how my shoulder injury should modify any exercises I do for Chest, upper back, arms and shoulders. I tw... Sat, 16 Mar 2013 13:30:46 EST Feeling Slender... I'm starting to feel like I might possibly be slender... which is a change as I usually have a heavy self-portrait in my head. I'm surprised to look down and see thighs that don't take up so much space! <BR> <BR> An older church member told my husband and me at church today that he'd noticed I'd been losing weight. A girlfriend said that I was just going to disappear soon. (Not a chance, but it's really nice when someone takes the time to say something!) <BR> <BR> Last time it took 20... Sun, 3 Mar 2013 22:47:07 EST My Roller Coaster Week It's been a week of ups and downs: <BR> <BR> Sunday I weighed in lower than any time in the last 3 years. I tried on my smallest remaining skirt. It fit and I wore it with glee! After Church, I had a lovely retirement celebration with friends from work. I have no REAL idea what the calorie count was, though I believe I chose the lightest meal on the menu and took part of it home. I estimated high, ate a VERY small dinner, walked an extra 2 miles, and found the scale hadn't moved up Mo... Sat, 2 Mar 2013 11:44:06 EST Musings on progress, exercise and food. I'm pleased with the progress I've been making since November... <BR> <BR> Lately I've preferred to walk outdoors to some purpose rather than use my elliptical for my cardio. (Even though the elliptical burns calories faster.) I've walked to the library, to the recycling center to recycle an armload of rigid plastics, and to the bank. I want to enjoy the sights, scents and sounds of outsisde. I want to feel like I'm "accomplishing" something. (I know, exercise DOES accomplish something,... Thu, 21 Feb 2013 17:14:52 EST