DAISYBELL6's SparkPeople Blog http://www.sparkpeople.com/mypage_public_journal.asp?id=DAISYBELL6 DAISYBELL6's Blog on SparkPeople, home of free diet plans and a healthy living community SparkPeople.com http://assets2.sparkpeople.com/assets/nav/logo_spark.gif http://www.sparkpeople.com/ I had to call 911 - I was about to do it again http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6111304 I've been overweight all my life. The only time I got to a reasonable weight was in 1978 or so when I lost 60 pounds with Weight Watchers. I went from 220 to 160. I literally stayed that weight for about a week and immediately quit WW and gained back my 60 pounds in about a year. Two weeks ago I reached 170 pounds with a 100 pound loss from my 2009 weight of 270. I felt wonderful, proud, strong and ready to maintain. However, it didn't go quite like that..... Two days later, I binged... Fri, 4 Mar 2016 16:52:47 EST UNEXPECTED JOY http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6100467 June 19, 2009 <BR> <BR> <img src="http://photosaws.sparkpeople.com/guid/17212afb-3c81-476a-82b4-4be7527c3b11.jpg"> <BR> <BR> After being unable to get up out of bed due to severe back pain and weighing 270 pounds, I found SparkPeople.com. I have used every part of this web site that I know about for the information and support I have needed to start living a healthy lifestyle. I did start out just trying to lose "some" weight to take the strain off a back with degenerative disc disease,... Sat, 20 Feb 2016 10:33:23 EST Florida - I went, I saw, I conquered http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6091596 I went to Florida with DH to stay with some friends who are "snow birds". We had a wonderful time in their RV in Naples on the Gulf Coast. We had planned to stay 6 days and ended up staying 10 because of a Denver snow storm cancelling our return flight. Too bad, so sad...lol! <em>46</em> to <em>334</em> <BR> <BR> Before the trip I read the travel section in Both Beck pink and Beck blue ( Diet Solution and Diet Trap Solution) I worked thru and accomplished all the planning th... Tue, 9 Feb 2016 08:08:38 EST Goal Met! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6068286 <em>248</em> <BR> <BR> After 6 1/2 years on SpartPeople I reached my goal weight today, a weight I haven't seen for 35 years. I thought I would be ecstatic. I was surprised to find I am happy but mellow. I wasn't waiting on baited breath for this day to come. I knew I was close but I was just letting it happen. In fact, I had gone up 2 pounds yesterday so I was definitely not expecting to see goal weight on my scale this morning.. <BR> <BR> I am feeling proud of my accomplishment an... Wed, 13 Jan 2016 08:18:59 EST Still Becking http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6031980 I haven't been blogging much lately, but I thought I would touch base today. I am continuing with the Beck Program and have been practicing my Mindset and Behavioral Techniques much more than I needed to when actually on the Beck Trek. I have had more episodes of craving than I did during those 6 weeks. And the techniques work! The three times I slipped, I didn't even try the techniques...I just ate. When I actually pull out my cards and use the techniques they have worked. I lost 10 po... Sat, 14 Nov 2015 10:53:29 EST Beck Day 12 How to Stay at Your New Weight http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6012615 Beck has very clear ideas about how to maintain our weight loss and they may seem rigid and challenging to maintain. But if I want to continue the advantages of being at a more healthy weight, I need to continue to practice my skills. My journey isn't over, it is ongoing and offers ongoing advantages. Beck wants me give myself credit for what I have accomplished, but continue to be vigilant in order to maintain the benefits. Keep weighing, recommit if I gain more than 3 pounds, keep check... Sat, 10 Oct 2015 11:11:35 EST Beck Chapter 11 When to Stop Losing and Start Maintaining http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6012068 I started losing weight with Spark in 2009 at 270 pounds. I reached 185 in 2011 and have been "maintaining" that weight till this summer. I gained more than 10 pounds and flirted with the 200 pound mark. That's when I found Beck. I have lost 9 pounds during the Beck trek and am a little below my 185 "maintenance" weight. My goal weight has been 175, which is what I weighed when I got married. My lowest adult weight is 160 when I was in WW. I only stayed 160 for a month or 2 then began m... Fri, 9 Oct 2015 08:46:53 EST Beck Day 42 Practice Practice Practice http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6011597 This chapter is a one page summary of the Beck Book-- a great reminder of the key issues and suggestions. I love it! <BR> <BR> -I want the benefits of weight loss more than the momentary pleasure of eating. <BR> -I need to stop eating when the food I planned is gone. <BR> -Every time I eat something I'm not supposed to I strengthen my giving in muscle and weaken my resistance muscle. <BR> -Sometimes weight goes up. Accept it and continue with your plan unless it has kept going up for 2 ... Thu, 8 Oct 2015 11:31:03 EST Beck Day 41 Making a New To Do List http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6010961 I can't believe its Day 41. Even though the trek has been long and strenuous at times, it just doesn't seem like it will soon be over. I will miss the comradery of my fellow trekkers. It has been great. I know that now that I am on the Beck team I will be coming across many of you again. I know that we will all be following our new TO DO lists as best we can. <BR> <BR> There are things we will do Daily like eating nutritious food and watching our portions, sitting down and really tastin... Wed, 7 Oct 2015 11:01:15 EST Beck Day 40 Enriching your Life http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6010472 Some people feel like they need to put off doing activities they want to do until they lose their excess weight, I never felt that way. I have always been a swimmer because I love it, even though I didn't love my 270 pound body in a swimsuit. I started swimming every day when I embarked on my weight loss journey and still swim a lot. I wanted to be a runner and began running at 200 pounds even though I certainly didn't look like a runner, I had a runner's heart and thoroughly enjoyed myse... Tue, 6 Oct 2015 14:58:19 EST Beck Day 39 Keeping up with Exercise http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6009600 Exercise is essential for losing and maintaining weight <BR> Exercise will make your daily life easier <BR> If you have trouble exercising, you can use the same techniques to motivate yourself that you used to motivate yourself to diet <BR> <BR> How to Change from a non-exerciser to an exerciser: <BR> <BR> Focus on how you will feel after you finish exercising. <BR> Put exercise in the NO CHOICE category <BR> Exercise with a friend or trainer <BR> Give yourself lots of credit <BR> Focus on ... Mon, 5 Oct 2015 09:03:46 EST Beck Day 38 Dealing with a Plateau http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6009051 Plateaus are normal. I need to accept that I will plateau from time to time. Some plateaus are short lived, some last longer. The most likely explanation for plateaus that last for a few weeks is that I am eating more calories than I burn. There are 4 options for a long term plateau. <BR> <BR> 1. Continue with what I am doing. See if I start losing again. <BR> 2. Reduce calorie intake by 200 calories a day <BR> 3. Increase exercise by 15 or 20 minutes a day <BR> 4. Call this goal a... Sun, 4 Oct 2015 11:18:55 EST Beck Day 37 Reducing Stress http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6008544 Mild stress can increase motivation and help us improve. Moderate, severe, or chronic stress is counterproductive so we need to work on managing our stress. <BR> There ae 3 steps to lowering stress: <BR> 1. Solve our problems - Identify our sabotaging thoughts as soon as possible and use the 7 questions to resolve them. Use our priority chart to determine what is essential in our life and what we can let go of, <BR> 2. De Stress or relax - with relaxation techniques, progressive relaxation,... Sat, 3 Oct 2015 11:31:38 EST Beck Day 36 Believe it http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6008124 Beck points out that some of us may find it hard to believe that we are losing weight and may feel that it won't continue. She says that consistently using the cognitive and behavioral skills we have learned will lead to weight loss. We need to tell ourselves that our weight loss is not a fluke. It will continue to maintenance as long as we continue to use the skills consistently. <BR> <BR> I know what she is talking about. I lost 90 pounds 4 years ago and still at some level don't belie... Fri, 2 Oct 2015 16:39:46 EST Beck Day 35 Get Ready for Weigh In and Problem Solving w/ Beck http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6007424 I'm ready for weigh in tomorrow. I've had 2 stressful days and my weight went up slightly each day. It will probably go up a little tomorrow but I'm not worried. I've gone down from last week and stress hormones can play with your weight. I'm ok with my weight where it is now and where it will be tomorrow. <BR> <BR> To follow up on my granddaughter's kidney stones. After I got the telephone call that she was in the ER my stomach and chest tightened and I knew I was anxious. I also tho... Thu, 1 Oct 2015 12:33:45 EST Beck Day 34 Solving Problems http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6006881 Short blog today. My granddaughter who just started her freshman year in college is in the hospital with a kidney stone. So you can be sure, I will be working on emotional (not) eating today! <BR> <BR> In this chapter Beck says that just thinking rationally about our problems helps us feel more in control, less upset and therefore less likely to turn to emotional eating. <BR> <BR> First we need to define our problem. Then, identify the sabotaging thoughts we are having so we can use th... Wed, 30 Sep 2015 15:19:10 EST Beck Day 33 Eliminate Emotional Eating http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6006183 Sometimes we soothe ourselves with food because we feel upset or bored. Eating can distract us temporarily but it doesn't solve the problem. Eating to soothe ourselves leads to us feeling bad about ourselves. Beck continues by saying that people without weight problems don't even think about using food to feel better. I see this in DH all the time. When he's upset, he goes down in the basement to build something or reads a science article! <BR> <BR> What we need to learn is that just ... Tue, 29 Sep 2015 13:07:38 EST Beck Day 32 Preparing for Travel http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6005384 Its really important to plan an eating strategy before travelling. Think about it daily for a few days before you leave. Decide how closely you'll follow your regular diet plan. What exceptions you'll make. How much weight gain you'll accept. <BR> <BR> Beck gives 3 strategies you can choose: <BR> -allow a few hundred extra calories a day <BR> -have minor splurges a few times <BR> - splurge on the last day <BR> <BR> She says we should be prepared for a minor weight gain. If our rules ar... Mon, 28 Sep 2015 08:13:54 EST Beck Day 31 Deciding about Drinking http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6004826 I'm glad Beck included this in her Diet Solution Book. DH and I have been visiting wineries and tasting and enjoying wine for about 25 years...ever since we lived in California. So good wine is a part of our lives. On my weight loss journey (without Beck) I made plans for how I would include occasional wine in my plans. I learned very early that if I drank too often or too much the alcohol lowered my inhibitions about food. So I have devised a plan for including wine which has worked ve... Sun, 27 Sep 2015 09:05:45 EST Beck Day 30 Staying in Control When Eating Out http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6004531 I don't eat out very often so I need to practice these techniques EVERY time I do eat out. I actually am going to a family dinner tomorrow night so I will plan well for the occasion. <BR> <BR> Beck says that giving myself special rules for eating out and special occasions can sabotage my weight loss goals. Every time I don't follow my healthy eating plan will make it easier to eat too much the next time and then I may find myself stalling in my progress or even gaining weight because my re... Sat, 26 Sep 2015 16:17:14 EST Beck Day 29 Resisting Food Pushers http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6003826 Luckily, I don't have a problem with food pushers very often. My friends and family remember when I weighed 85 pounds more than I do now and they've seen me work very hard to lose and keep off the weight for the last 6 years. But, I think this chapter is an important one because I may encounter food pushers and often the worst one is me. I love to cook healthful (and occasionally, not so healthful) food. I do enjoy seeing the pleasure my cooking brings others. It is very pleasurable to m... Fri, 25 Sep 2015 10:19:36 EST Beck Day 28 Getting Ready to weigh in for Week 2 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6003338 I'm ready for weigh in tomorrow. I've been going up and down small amounts all week. I just found out about WeightGrapher and I've been showing a steady downward trend so I feel fine. I was up a little at last weeks weigh in, today I'm 1 pound lower than that. It's all good. I weigh just what I should considering what I've eaten recently, how much activity I've had and other biological functions. I'm not worried because I've followed my plan every day except one day - and I'm only human... Thu, 24 Sep 2015 13:20:31 EST Beck Day 27 Mastering the 7 Question Technique http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6002860 I think my blog title should be Trying to Understand the 7 Question Technique. Today is the most challenging day so far for me. I'm glad I'm retired because I have spent most of the day trying to work on this task and I will be working on it for some time to come. <BR> <BR> Beck presents us with 7 questions we need to ask ourselves when we have a sabotaging thought. They are: <BR> <BR> 1 Which of the 9 thinking errors could I be making? <BR> 2 What evidence is there that this thoug... Wed, 23 Sep 2015 17:23:34 EST Beck Day 26 Recognizing Thinking Mistakes http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6002119 Thoughts are ideas .. not necessarily Truths. And our thoughts can easily lead us astray if we don't pay attention to them. Once we identify our thoughts and identify the sabotaging thoughts our weight loss efforts will be easier. <BR> <BR> There are 9 types of common Thinking Errors <BR> <BR> 1. All or Nothing - no middle ground - "I'm fat, why should I keep trying to lose weight. It's not going to work" <BR> 2. Negative Fortune Telling - predicting the future negatively -"Since I a... Tue, 22 Sep 2015 14:22:00 EST Beck Day 25 Identifying Sabotaging Thoughts http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6001382 When I want to eat something that isn't on my plan, I can usually find a reason why its ok to eat it. Beck calls that reason a "sabotaging thought". She believes it is really important for me to learn to recognize those thoughts when they occur so that I can respond to them before they trigger me to eat unplanned, unhealthy foods. My assignment (should I accept it...oh, I do!) is to note what I am thinking when I have an urge or desire to eat unplanned food. My plan is to put it in my N... Mon, 21 Sep 2015 11:08:18 EST Beck Day 24 Dealing with Discouragement http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6000785 This Beck Day came at the perfect time for me. I was feeling discouraged because I have been from 10 to 20 pounds above my goal weight for about 4 years. I have been worrying about when and if I would ever reach goal weight. I tried lots of different programs the last 4 years trying to find the "right" food plan. All with the same result...initial loss then regain to my plateau weight or this last time 10 pounds above my plateau weight. <BR> <BR> Beck says that those of us on a weight ... Sun, 20 Sep 2015 12:08:06 EST A Whole New Outlook http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6000389 When I saw Judie Cutie's blog today with her weight history, I was so impressed I decided to look at mine. Boy, am I glad I did. I started SparkPeople in June of 2009 weighing 270 pounds. I did great and lost about 90 pounds over 2 years. Since then I have struggled and have begun to feel discouraged that I couldn't get on track. I know I am much healthier than I was 6 years ago, but I just couldn't get to goal. After printing out my weight loss graph, I feel so much better. No, I'm st... Sat, 19 Sep 2015 18:15:56 EST Beck Day 23 Countering the Unfairness Syndrome http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6000249 "Life isn't fair. " I used to say that to my parents all the time when I was a little girl. They answered "That's right, honey. But that's just the way it is. We just have to make the best of it." They were right. Feeling sorry for myself doesn't get me anywhere. <BR> <BR> Dieting isn't fair. But if I accept this and just move on, my weight loss journey will be easier AND more pleasant. <BR> <BR> When we feel deprived of food that we want to eat and focus on the unfairness of not bei... Sat, 19 Sep 2015 12:35:04 EST Beck Day 22 Saying "Oh, Well..." to Disappointments http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5999818 We are learning how to respond effectively to sabotaging thoughts like "I wish I could eat that", "How come they can eat that and I can't" and "This is hard, I just can't keep it up.." <BR> <BR> When we get discouraged and disappointed We can learn different responses like "I am choosing to eat healthy food", "I can choose how I feel about it" , and When I choose acceptance following my plan will be easier." <BR> <BR> When these and other sabotaging thoughts occur, I can to respond to th... Fri, 18 Sep 2015 16:01:49 EST Beck Day 21 Getting Ready to Weigh In http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5999238 Weighing in: <BR> Allows me to celebrate and build confidence <BR> Keeps me honest <BR> Helps me stay committed <BR> <BR> If you have a gain or not as much as a loss as you would have hoped, Beck says you can feel inadequate, helpless and hopeless and can begin overeating. <BR> <BR> She didn't mention what happened to me this morning. I lost way more than I thought I would, and immediately felt like I deserved to be able to eat more. I have had a very difficult day ever since. Br... Thu, 17 Sep 2015 15:38:28 EST Beck Day 20 Getting Back on Track http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5998700 When we eat something we shouldn't, we often sabotage ourselves by eating more than we should for the rest of the day...or week... <BR> <BR> We need to get back on track immediately. Not tomorrow, or Monday or next month NOW. <BR> <BR> We start by acknowledging the slip and recommitting immediately to our plan. We shouldn't try to starve ourselves to make up for our error. We need to draw a symbolic line by doing something specific...brush our teeth, take a walk, take a bubble bath...som... Wed, 16 Sep 2015 17:54:02 EST Beck Day 19 Stop Fooling Yourself http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5997943 Yesterday, before reading Beck's Stop Fooling Yourself chapter, I was preparing supper. A simple spaghetti dinner. Nothing tastes as good as red wine with spaghetti, so very easily, without a second thought, I substituted 2 oz of red wine for the 36 grapes that were on my planned menu. That sounded very reasonable to me....right?....wrong . The calories weren't equivalent nor were the nutrients. But more importantly I strengthened my giving in muscle. Even if I hadn't read this chapter, ... Tue, 15 Sep 2015 13:13:47 EST Beck Day 18 Changing Your Definition of Full http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5997357 I guess my definition of full has been "When I 'm stuffed" I really haven't paid attention to my stomach until it forced itself on me by making me feel uncomfortable. Beck says Full is when you couldn't take a brisk walk after eating. I don't know if that definition works for me, I'll have to think about it after I've eaten and see how I feel. That's exactly what Beck wants us to do for our next practice activity. Beck says that people with weight problems often don't recognize hunger... Mon, 14 Sep 2015 15:10:17 EST Beck Day 17 End Overeating http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5996598 This is a really big day for me. I overeat constantly, daily, every meal, every snack. I am always worried about having enough food in me to last till the next time I get food. I know why I feel this way, but that childhood situation doesn't exist any more. I always have accessibility to food. I am paying attention to this lesson. I will conquer my tendency to overeat. <BR> <BR> I meet both criterial Beck lists for overeating: <BR> I eat more food than I plan <BR> I continue to eat til... Sun, 13 Sep 2015 12:05:02 EST Beck Day 16 Preventing Unplanned Eating http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5996102 Beck says that struggling with the decision of whether or not to eat a certain food causes internal tension. This tension can be relieved by giving in to the food temptation But it can also be relieved by having previously made a firm decision not to give in, So it looks like we have a choice. But Beck says we have NO CHOICE if we make the decision ahead of time about what we are going to eat and don't eat ANYTHING we haven't planned. <BR> <BR> I have no choice to eat off plan. I wont ... Sat, 12 Sep 2015 15:15:15 EST Beck Day 15 Monitor Your Eating http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5995604 Using Beck's suggestions I opened up my SP meal plan for today (which I had reviewed and personalized last night) and made the breakfast I had planned. After the meal I reviewed it and the only change I made was that I ate Fiber One instead of Total cereal, so I changed that. At lunch I made quite a few changes last night to what SP had listed (1/2 banana instead of a pear, a flatout instead of bread, etc.) I also added Spinach Artichoke dressing for my celery which I had substituted for ca... Fri, 11 Sep 2015 18:41:59 EST Beck Day 14 Planning (for Success) Tomorrow http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5994794 I have always been a planner, often too much so. I have used the nutrition tracker for most of my journey since 2009. So I thought I would try something different. I've actually started using the meal plans Spark will put in place for you if you want. You can change individual items you don't like or change the whole meal. I've learned how to use it now and have been enjoying some variety in my meals. It's been fun and has gotten me out of a couple of ruts of eating the same thing day a... Thu, 10 Sep 2015 12:26:38 EST Beck Day 13 Overcoming Cravings http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5994373 Although Beck says cravings usually peak in the first few weeks of a diet, I have found that since I have started working the Beck Diet Solution I haven't had any cravings at all! Part of me (most of me actually) hopes this continues, but part of me is eager to try Becks Mindset Techniques and her Behavioral Techniques the next time the monster rears her ugly head. <BR> <BR> I will remember that Beck says that cravings will diminish the minute you decide that you are not going to give in to... Wed, 9 Sep 2015 21:02:29 EST Beck Day 12 Tolerating Hunger http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5994022 This is a big Beck Day. I was hoping to learn a lot, but feeling a little anxious as I read. Which is normal according to Beck. She says that dieters don't know if they can tolerate hunger. That is certainly how I have felt when facing periods without food. We focus on how, when and where we can get food next. We feel like it is an emergency. But WE CAN TOLERATE HUNGER. Once we learn to accept that hunger is not an emergency we can say "I am hungry, I don't like it, but I CAN WAIT UN... Wed, 9 Sep 2015 09:45:22 EST Beck Day 11 Differentiating Among Hunger, Desire, and Craving http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5992941 Today Beck helps us determine whether: <BR> We are Hungry- feeling the need for food after not eating for over 3 hours <BR> We Desire food - wanting to eat because we see good food, are around others who are eating or just want the satisfaction of eating or <BR> We are craving a specific food for its particular characteristics or how it makes us feel <BR> <BR> I have never been able to tell the difference. I feel like eating multiple times a day and have succumbed frequently. I call the... Mon, 7 Sep 2015 20:08:00 EST Beck Day 10 Setting Realistic Goals http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5991972 Beck says we should set small realistic (short term) goals. I agree. If I had set out a goal to lose 90 pounds by a certain time back in 2009 I don't think I would be where I am now. It makes much more sense to set 5 pound goals as she suggests. It took me all my life to get to the weight I was. It will probably take the rest of my life to stay here or even get to my goal weight which is 15 pounds from where I am now. I can be patient. It's worth it. <BR> <BR> I recently learned that ... Sun, 6 Sep 2015 10:07:34 EST Beck Day 9 Select an Exercise Plan http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5991413 Thank goodness selecting an exercise plan was one of the first things I did 6 years ago when I started my journey 85 pounds heavier than I am today. I got a gym membership and since swimming was the only exercise I did in my life previously, I started swimming. I wore my towel around me until just before I went in the water but I went and swam laps regularly about 3 times a week over and over again. I felt light and powerful in the water. I loved what I was doing and soon stopped worrying... Sat, 5 Sep 2015 09:36:07 EST Beck Day 8 Create Time and Energy http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5990794 Beck says we need to schedule specific time for planning, shopping, and preparing meals. We need to have time to eat slowly, exercise and review our cards and checklists. We may need to reduce our activities and we definitely need to prioritize our activities by delegating some tasks and reducing or eliminating other tasks. She gives us two handy charts to help organize and prioritize our lives to make "dieting" possible. <BR> <BR> I have to say this is an easy task for me. I've been reti... Fri, 4 Sep 2015 08:22:09 EST Beck Day 7 Arranging My Environment http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5990259 Today's assignment was actually easy for me. I'm retired so I don't have to worry about a work environment. At home I have been practicing healthy eating since 2009 and had rearranged all my food temptations and my dishes a long time ago. The Peanut Butter is behind a jelly jar on the shelf (I don't like jelly). The chips are on the top shelf of the pantry which I can't reach without a chair, and the ice cream is in the very back of the freezer where I can't see it. Those are the only jun... Thu, 3 Sep 2015 11:49:10 EST Beck Day 6 Finding a Diet Coach http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5989734 Finding a mentor for your Beck journey is essential. Mentors, Coaches, or Buddies help you with motivation, self confidence, problem solving and accountability. They also help give you a fresh perspective on your journey. Its important to find someone early in your journey even if you don't need any help early on. You can ask anyone you trust or respect to coach you. They don't have to know the Beck Program -- just be supportive. You can ask a friend or family member, go to an organized... Wed, 2 Sep 2015 16:31:14 EST Beck Day 5 Eating Slowly and Mindfully http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5988899 I was happy to see Beck address mindful eating. I've been reading Michelle May's book Eat What You Love and Love What You Eat for about a month and it ties in perfectly with what Beck says in this chapter. When I chose my 2 diets I included the fact that I was going to use the principles of intuitive eating along with my food plan. It all comes together. <BR> <BR> I have always raced through my meals so this is my most difficult concept to this point. On the Eat Sitting Down day I found ... Tue, 1 Sep 2015 14:52:08 EST Beck Day 4 Giving Myself Credit http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5987998 Why is giving myself credit so hard? I don't really know, but I do believe that if I start doing it, it will become easier to keep doing. As I do it more frequently I should start feeling better about myself. Feeling positive will make working the Beck program easier and as I lose weight from working the program I will feel more confident and that confidence will lead to more and more success. I believe that! <BR> <BR> I wrote a sticky note about giving myself credit and put one on the f... Mon, 31 Aug 2015 10:23:52 EST Beck Day 3 Sit Down to Eat and Enjoy Your Food http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5987333 It's easy for me to eat mindlessly if I'm eating "on the run" or even just standing. It's important to be conscious of every bite that I put in my mouth. I need to make a conscious decision to slow down, set the table, make the food look attractive on the plate, eat mindfully (small bites, taste, chew slowly, swallow...appreciate and enjoy each bite). Having visual and sensory satisfaction will lead to less hunger later therefore less extra eating and fewer calories...and hopefully a sma... Sun, 30 Aug 2015 10:33:59 EST Beck Day 2 Food Plan Choices http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5986910 It was interesting to me that Beck brought up something I've just learned recently although I've been dieting for 50 years....All nutritious food plans work, there is NO Magic Plan. We just need to eat a reasonable number of calories for our weight and activity. We can choose a set meal plan, set number of calories or a combination meal plan. Lots of choice. As long as we eat a variety of nutritious food that we like and that is easy to prepare. <BR> <BR> I like that she suggests that ... Sat, 29 Aug 2015 15:26:10 EST Beck Day 1 Advantages http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5986280 I know how easy it is to lose motivation when trying to lose weight so I took very seriously the suggestion to list the Advantages to my staying on track with my program and continuing on to goal weight. So I listed 10 advantages on a card, on a list for my fridge and for my phone. <BR> <BR> 1 My back pain will decrease <BR> 2 I will have more energy and feel better in my daily life <BR> 3 I will fit in my clothes better <BR> 4 I will be able to exercise more consistently and active... Fri, 28 Aug 2015 10:30:22 EST