KHELIA's SparkPeople Blog KHELIA's Blog on SparkPeople, home of free diet plans and a healthy living community Yoga Challenge So i had a loooong stressful-streak. <BR> This 1st of May i opted für jumping into Yoga again. <BR> <BR> Small problem with this: <BR> My 9month old puppy-dog doesnt accept mommy on the floor without playing with him. <BR> <BR> So i opted für the 21-day-yoga-journal challenge - Beginner version (!) to get her used to it. <BR> Oh jumping on me is sooo much fun! But well get there. Hope so :-) <BR> <img src=""> Fri, 1 May 2015 11:18:55 EST Thanks Dr. Beck! My status today: <BR> KHELIA sat for two hours in front of a big plate of puff-pastries and did not have one! Yes! <BR> <BR> At a press-conference they put this plate directly under my nose. Maybe this skinny girl who served it, thought, this this thick one (me) needed something! <BR> It smelled great. <BR> So i took a nose, then another and was tempted to reach out and get me some. <BR> But it was not mealtime. So the idea came up, why should i eat it? Could eating this, be better than s... Sat, 12 Oct 2013 04:23:54 EST Slowly: A new way in thinking Passed three days in Berlin. <BR> Lots of tourists there and alot of street-food. <BR> In times before i would have plunged into these multible occasions. <BR> I love Chinese, Korean, Thai, Japanese, Italian.... [add whatever you want] food. <BR> <BR> I found one Becks technique very helpful. I said to myself: "You want it, but you dont need it." I told me that loosing was more important than snacking. That i can wait till my next meal. At my next meal i could have it - but not now. <BR> T... Thu, 29 Aug 2013 07:17:43 EST A few days of break in moving A not so good weekend in the middle of a flare of AS. <BR> <BR> Can you imagine how i miss moving and yoga? <BR> I wouldnt have believed it if someone had told me a few years ago.... <BR> <BR> Yes - <em>381</em> Sun, 18 Aug 2013 03:58:06 EST 7 weeks with NoS .. and i still love it. <BR> <BR> Even if a have some fail-days every week. But i think its normal. <BR> If i catch me having-something-in-beetween i realize it, but i wont make a big thing of it and go back immediately to NoS <BR> <BR> The best thing: Weight comes down. Slowly, but consistently. Two Pounds gone. Nice! <BR> <BR> While doing a guided meditation for health, i got a <em>189</em> <BR> <BR> Food gives me not only comfort, but a unique style of living. Preparing a meal an... Wed, 14 Aug 2013 03:58:34 EST Common traps for me.. One of the traps i tap in often is the thought of "i have to leave house, so i wont have the time for a meal, so i will have a quick snack" *grrr* <BR> <BR> NO! this doesnt work. <BR> The reason: <BR> A snack wont satisfy me. <BR> I will be hungry an hour later. <BR> Coming home an hour later or two i want to have my "real meal". <BR> Then its allover in my head and makes me sad. <BR> <BR> Conclusion: Hunger is no emergency. I can wait till im home again. Or if this will get very urgent, i... Wed, 7 Aug 2013 05:48:29 EST In need of some "rituals" I got aware that i need some ritual telling me a meal is over. <BR> <BR> Theres no problem with lunch. I simply have a cup of milk-coffee and thats it. Fini. Terminé. <em>253</em> <BR> But i have to set a signal with dinner. <BR> I often eat alone, so i have no compagnion to leave table. <BR> Removing dishes doesnt really do the trick. <BR> hummm... <BR> Maybe i could do some NLP-programming? <BR> <BR> Will do some research in this. <BR> <BR> Ten years ago (15 maybe?? ) i simply lig... Thu, 18 Jul 2013 04:31:49 EST Week 3 of my 21-day-testing NoS :-) Yes, imagine! I feel fine! <BR> I did not loose nor gain, but thats not the matter. <BR> <BR> I feel like on a setback in my childhood: 3 Meals a day, no sweets inbeetween. i hear my mother saying: "No sweets before meals, you will not be hungry". She was right. <BR> <BR> This does really good. <BR> No hunger, no craving. Sometimes i think about a snack, but its simply not an option. <BR> <BR> But the habit of "no snacking" isnt strong yet. <BR> I think i need at last 90 days. <BR> <BR>... Tue, 16 Jul 2013 06:00:49 EST Finally summer! ..and i feel fine.. <BR> <BR> Its the 2nd day with walking for an hour in the morning. <BR> Glad - i can do it again. No pain till now <em>250</em> <BR> <BR> Yesterday in the evening i lost track of NoS. Wanted to save calories with a turkish Tomato-Soup plus salad, but was all hungry after. Suited it with a spoonful of ice-cream, then a small piece of cheese. <BR> Finally i gave in and had a piece of turkey-breast with baguette. <BR> Later - i grabbed three raisins from daughters fr... Wed, 10 Jul 2013 07:58:40 EST its a really strange feeling... fill up my plate without counting calories. <BR> <BR> 1st week of NoS done and feeling fine. Not only fine, but excellent! <BR> Its kinda luxury doing it and it gives me a sense of overall-selfcaring. <BR> <BR> Waaayy to go! Sun, 7 Jul 2013 03:21:57 EST July 5th. - 5th Day with NoS OOlala convinced me to try out this NoS-thing. <BR> <BR> No sweets, no snacks no seconds exept on days with S. <BR> <BR> Sounds simple. I lurked around at the NoS-website and Forum and decided to do a modification. <BR> <BR> I allow myself seconds. Seconds and Thirds, for one of my three daily meals. <BR> Thats important for me. <BR> <BR> This doesnt mean i´ll fill up my plate twice, it means going for the french way. <BR> know i live a about 300 yards from France. And eating the ... Fri, 5 Jul 2013 05:34:08 EST Jan 5th #1 Still free time <BR> #2 all bills paid <BR> #3 took only 2 hours to get the entire house clean <BR> #4 had a break in the backyard <BR> #5 nice time with daughter Sun, 6 Jan 2013 04:15:34 EST Jan 2. revisited.. Good idea to do Becks again. <BR> Though still stuck on day 1, yesterday i suddenly remembered: <BR> Hunger is no emergency <BR> <BR> So i did not eat on the road, but was able to wait for 2 hours till home an a reasonable meal. <BR> <BR> My #5: <BR> #1 few pain - nearly none <BR> #2 shopped for some cosmetics <BR> #3 love my bedroom - i totally enjoy it <BR> #4 could mostly do a hughe yoga-flow <BR> #5 we could go very deep in physiotherapy <BR> <BR> Todays #5: <BR> #1 had a 30 minutes y... Thu, 3 Jan 2013 04:58:43 EST Jan. 1st: High#5 #1: Was able to apologize <BR> #2: Could save lost data from daughters HD <BR> #3: Had a comfortable morning <BR> #4: Denoyed work, had a completely free day <BR> #5: no pain Wed, 2 Jan 2013 03:31:05 EST High fives again I think its the time again of looking on the good things of my life. <BR> So i opted for "High Five" again. <BR> <BR> Yesterday this was: <BR> #1 renewed my dressing room - huge project that took me all the day <BR> #2 repaired daughters beloved light chain <BR> #3 had a wonderful walk with doggie <BR> #4 enjoyed this lovely firework in the night <BR> #5 had a wonderful stressfree morning- stayed in bed till 11 <BR> Tue, 1 Jan 2013 04:46:33 EST 2013 Makeover Here again. <BR> <BR> Due to massive health problems i lost track. <BR> But i lost weight the last year. 20 lbs gone!! Yeah! <BR> Moved to another house with four (YES! FOUR) stages. New meds give me more flexibility so i can move mostly without pain. <BR> <BR> I decided to do another tour with the Becks Plan. <BR> But couldnt find my old advantages on my computer again. <BR> So i searched Sparks ... and voilà here they are: <BR> <em>9</em> <BR> My Comment in the group dated from Oct ... Mon, 31 Dec 2012 13:42:58 EST Feldenkrais report and Cheryl Richardsons Extreme Self-care So i had my third lesson of feldenkrais last week. <BR> Each time i leave there im full of energy. <BR> For me its as if a new world had opened. I think, due to moving restrictions in my spine i have developed wrong moving patterns to compensate it. <BR> This causes muscle pain and inflammation of the tenses for me. This too could contribute to my aching feet. Inflammation oftens comes with overloading a part of my body for me. <BR> So changing the way i move might lead to lower pain leve... Tue, 4 Oct 2011 03:44:39 EST Energy and self-control "Energy is the fuel for self-control. We each have one reservoir of energy to get things done. Each act that requires self-control progressively depletes this energy reservoir, whether it's when you use it to resist a piece of cake, or focus single-mindedly on a difficult problem, or stay calm when you feel provoked." <BR> <BR> This is a citation of Tony Schwartz from the HBR-blogs-network, author of "Be Excellent at Anything" and founder of an "energy-project" <BR> <BR> Interesting thesis.... Thu, 15 Sep 2011 07:21:38 EST Had my first Feldenkrais lesson Yesterday night ive been surfing around and i stumbled upon an announcement of a feldenkrais course that started today. <BR> I booked it and had my first lesson this evening. Sounds good. its full of new ways of moving. Awaiting the next lesson coming monday... <BR> Mon, 12 Sep 2011 17:02:33 EST weekly review Okay .. lot of things went fine the last week. <BR> Was at the gym, went to my as-group, made a big step forward with the taxes. <BR> Forced myself to have an appointment with my lawer. <BR> Big step forward with a big client. <BR> <BR> Started again reading regina leeds (one year to an organized work life and one year to an organized financial life) <BR> Set a due date for this weeks assignments. <BR> While Sparkenista reminded me of Cheryl Richardson i ordered a new copy of her "life mak... Sun, 11 Sep 2011 14:40:21 EST Restructuring means give a new structure Its not only work stuff that needs to be done. <BR> <BR> I need to incorporate all this wellness stuff i had in rehab into my work-days. <BR> <BR> It worked well during the last week: <BR> I´ve been at the gym on monday <BR> Missed my AS-gym-group on tuesday - was stuck on the highway, so i turned back mid-way - but i managed to get *on my way* <BR> Was at the thermal-spa on friday - did a whole bunch of water gym there :-) <BR> Saw the gym on saturday - stepped in there on my way back hom... Mon, 5 Sep 2011 02:59:12 EST La rentree OOPS - Today ist the 1st of september. <BR> <BR> Summers almost gone, time to get back to normal life. <BR> <BR> I love the french word "La rentree". "Rentrer" this means "coming home". And "la rentree" for me, is a lot like homecoming. <BR> Homecoming from summer-habits, summer-choices and lazy summer-thinking. <BR> <BR> Guess- i didnt step by the spark for the whole month of august! <BR> Sure i had lot of fun and lot of moving but lot of barbecues too <em>2</em> <BR> <BR> For now i g... Thu, 1 Sep 2011 05:37:41 EST Resuming 3 weeks of rehab 1. I feel very much better. I have lower pain levels, feel more motivated to face life and i dont feel sooo much tired. I can better get up in the mornings - no more zombie-walking these daysfor the first hour of day. <BR> <BR> 2. I didnt loose any weight. I dont know why. with 2 hours of moving every day i should have. I had not counted calories, so i have no clue. Maybe it was a sideeffect of the prednisolone that kept me from loosing. <BR> <BR> 3. Heat is good for me. My favourite place ... Sun, 31 Jul 2011 04:37:16 EST 370 Fitness-Minutes Just checked my therapy-booklett and counted up to 370 fitness-Minutes for the last week. <BR> AMAZING! Sun, 17 Jul 2011 05:05:02 EST Midway of rehab... To have a rehab was one of the desicions i made the last year. <BR> <BR> Days are full with exercise, things starting 8pm with a back exercise class, 8:30 a class with exercises for knee and ankle, massages, electrotherapie, water excercise and so on. <BR> My favourites are lying in the hot sandbed, beeing wrapped from head to toes in hot mud and sauna of course. whoa.... <BR> In the afternoons i like to swim in the hot water pool and workout with weights with my personal trainer. I do lot ... Sat, 16 Jul 2011 11:52:04 EST Day 2 WOW- could stand upright when i woke up this morning. <BR> <BR> What i did - was in the sauna for 15 minutes and lying in a warm sandbed for 15 minutes. <BR> <BR> Tis mornig i took a high dose prednisolon. Worked fine, have a little heartbeat - nothing else. Right foot is almost painfree, also left knee, left ankle still aches. <BR> But i walked a lot today. <BR> Maybe i have to be a little more patient. <BR> <BR> Note for my yoga-friends - im working at the Camel-Pose. <BR> <BR> This ... Thu, 7 Jul 2011 13:15:53 EST First day of rehab Today was the first day of my rehab. <BR> People there are very nice and helpfull. <BR> Talked to the doctor and will try a high dose predisolon for 4 days. <BR> Hope it will help me with my feet. <BR> <BR> Rehab is a lot of wellness. I enjoyed it very much. Did not eat all day, had only a milk-coffee in mid-morning - no time at all. <BR> Did a lot of gym training, did my yoga and had aquajet and lied in a sand bed. <BR> ~to be continued Wed, 6 Jul 2011 14:40:35 EST At the gym - first time since more than two month .. and i loved it. <BR> Mon, 13 Jun 2011 12:48:00 EST Getting Things in Order back again Had a good day so far. <BR> <BR> Sparks was always open at my Computer, so that i could add up everything i ate. <BR> This ist a good start. <BR> <BR> My #3: <BR> <BR> Had a marvellous workflow <BR> Got me a 30 Minutes additional sleep in the morning <BR> Will do an awfull yoga session now <BR> <BR> Worked on my organizing workspace plan. <BR> I tried out lifetick. Seems to be a wonderful tool for organizing big tasks. MAybe ill try it out. <BR> Anybody any experience with it ? Wed, 8 Jun 2011 14:03:22 EST Reviewing my march goals ;-) Did not follow the idea of #five. I will switch to a #3 now. <BR> <BR> Was very good in meal planning. I´m always good in planning <BR> <BR> But...its planning only. <BR> To be honest, i throw away lots of fresh veggies and fruits. <BR> <em>39</em> <BR> <BR> Goal for this week: <BR> Get some ideas of simplyfing healthy meal-plans. Keep it simple and quick. <BR> So i wont jump into this old sandwich-mayo-cheese thing <BR> <BR> My #3 from yesterday: <BR> #1. Picked up my new car <BR> #... Tue, 7 Jun 2011 05:35:57 EST Upcoming week of 28.March So i have a big goal for this upcoming week: <BR> <BR> This week's challenge: <BR> <BR> Plan your menu ahead of time. This will help you fend off impulse eating because you'll always know what you're going to eat. <BR> <BR> I went fine with this last weeks goals. I checked out yome goal-achiving sites and im trying out Joes Goals and Lifetick now. <BR> I find it easy to fill in a short form. <BR> But i need to get myself one day off a week. <BR> <BR> Ill be off for a conference on mo... Sun, 27 Mar 2011 07:19:20 EST Goal for the upcoming week to get things back in order again. <BR> <BR> - join the spark daily <BR> - add up my fitness minutes (i got used to several mini-workouts during the day but i have no clue how they add up <BR> <BR> need to make a new #five list on a daily base <BR> <BR> #5 from saturday: <BR> #1spend lot of time in the bathroom. Beeing out of order b/c a bad flu of three weeks i feel very neglected. <BR> #2 got a darker hair color. love it <BR> #3 got me a cd from a singer that i loved when i was a ... Sun, 20 Mar 2011 05:51:13 EST Fresh start after a three weeks off So, its Jan. 10th and time to face serious things again. <BR> <BR> Means: i will start working fulltime today again, instead of an-hour-or-so-and-i dunno-want-at-all. <BR> <BR> Was sooo lazy i didnt even track my food intake. <BR> But moving gets an habit - i did each day a little exercise - even if it was only for 15 minutes or so. Moving is essential to my health too - so pain forces a certain discipline *lol*. <BR> I gained one lbs only. Thats an excellent thing so i desserve a lot of... Mon, 10 Jan 2011 03:36:16 EST Organized worklife week 6 and other stuff... Yesterday i started my big office challenge. <BR> <BR> Remember: I have to turn my desk cause its too cold by the window. <BR> <BR> I decluttered for 2 hours. Byebye stuff i wont need anymore. <BR> <BR> In weeks 2 challenge i told you that im reading the scanner-book written by Barbara Sher. <BR> I wanted to revise my 100 different projects and decide which to follow. I found out about nine of them worth investing some time. (This i did the past two weeks) <BR> <BR> Now i was looking for ... Tue, 21 Dec 2010 06:04:23 EST ...and back on it. Thank you all for motivation! So yesterday went fine again. <BR> <BR> Now i have to find the right balance beetween busy mornings and getting motivation from the spark. <BR> <BR> But im optimistic. Coming the holydays, i will have lot of time to get used to it. <BR> <BR> BTW: i found a good side <BR> its : <BR> <link> </link> <BR> <BR> there you can put it all together - health, live improvment, well-beeing. <BR> I love it <BR> Tue, 14 Dec 2010 04:13:18 EST Off the waggon... 5 Days of consecutely eating too much. <BR> <BR> There are a few reasons for it - as i can see: <BR> <BR> Steamlining my morning routine cuts my time for sparking. This coasts me a lot of motivation. <BR> After a week, i think this one hour a day should it be worth to me, for my health and my wellbeeing. <BR> So will try to work on it again. <BR> <BR> I did not log my food correctly. Yesterday i fell into an evening binge. I thought i had too much eaten on theat day and didnt allow me a r... Mon, 13 Dec 2010 04:27:43 EST Good planning lowers stress levels So today i canceled all my appointments cause of heavy snow here around. <BR> <BR> There where long time runners - what means planned long before i could make a fine tuning this week. <BR> All was doable, so i gained a day of "office time" <BR> Maybe i should do this much more often - not only in case of snow. <BR> <BR> Going for week 5 of organized work life i decided to do it from scratch. I have to remodel my office beause im sitting with my side by a big window - and its very cold the... Mon, 6 Dec 2010 10:54:15 EST Organized Worklife Nov. Week 4 "Get yourself a good morning routine" <BR> <BR> Very hard to do. <BR> Im complete out of my morning routine since summer ended. <BR> <BR> I get to bed tooo early. I set up a challenge against myself to go to bed before 23:30. <BR> No way - i didnt meet it the last three weeks. <BR> <BR> So in the morning i cant get up very good. My morning routine has vanished too - so i catch myself in home gown working at my desk at noon. <em>234</em> <BR> <BR> I think i have to go small steps. <BR>... Mon, 29 Nov 2010 14:39:25 EST Organized Worklife Challenge and Stress Journal Both go together. <BR> I can minimize stress very well by being proactive. <BR> Beeing proactive means to recognize upcoming stress in advance. Be it financial, emotional or a crashing deadline. <BR> So the last week i had a little stress i could have avoided - by simply checking my bank account and get out invoices earlier <em>234</em> <BR> <BR> I set up a gtd system a few years ago. Changed it in a ZTD-System (see leo babautas blog <link><BR>-produc... Fri, 26 Nov 2010 08:08:29 EST A small victory -met my deadlines without overeating Yes i did. <BR> I did not stress out because of hard deadlines. I did not grab something that came along my way and stuffed it into my mouth. <BR> I did not cancel reagular meals and relay on some snacks... <BR> <BR> Pat on my back. Thu, 18 Nov 2010 08:16:48 EST Back to Zero with Becks After a five day break going with becks i find i very hard to get back on track. <BR> <BR> So i decided to re-read the book. <BR> Im on the foreword-pages now. I think to work efficiently with it i have to give my self time. <BR> <BR> Todays task: Re-Read day one, <BR> Todays goal: get back to the exercise waggon. Easy, its tai-chi day today ! <BR> Another goal for today: Get back on track with adding meals ot once - so i have a plan where i stand during the day. <BR> <BR> My #5 from sat... Mon, 15 Nov 2010 03:35:13 EST Back home means back on track So i´m back at home after a five-day business stay. <BR> Luckily i had an hotel with pool and fitness-room. This was sooo good! <BR> I used to go there every morning. <BR> <BR> Eating is very hard when you´re only at restaurants and buffets. Plus i had a problem with my teeth, so i had no full choice with the food. <BR> Generally there are not enough veggies. To much meat. To much fat. Not enough fruits. <BR> To much red vine and beer. <BR> <BR> I feel a change in my thinking. I don´t lik... Fri, 12 Nov 2010 05:39:07 EST "High 5" Just found the idea of writing down 5 things that were good each day (Thanks Alicia!) <BR> <BR> My #five from yesterday: <BR> <BR> 1. Opted to see my doctor not with my car (it an hour to drive) but with train and bus, to relive stress. <BR> 2. This train-bus adventure went very well - took me 5 bucks and half an hour more than going by car, but it was very relaxing <BR> 3. Doctor is great. He didnt even think about me beeing to heavy! i love that! I hate doctors that tell me "you have to l... Fri, 5 Nov 2010 06:04:06 EST Becks Day 8 Another huge challenge for me. <BR> <BR> I normal times i find time to shop fresh goodies and to cook myself healthy stuff. <BR> This are the times when im sparking, caring about myself and scale goes down. <BR> <BR> Being a freelancer this "normal time schedule" changes with very stressy time, <BR> when there are deadlines to follow. <BR> Then there is real *no Time* to prepare myself a healthy meal. <BR> <BR> //edit memo//but i love cooking, find it very destressing //memo// <BR> <BR>... Thu, 4 Nov 2010 03:46:32 EST Yikes... Went far over my goal yesterday. <BR> <em>39</em> <BR> Had too much rose wine and got hungry at midnight. First i had a salad (okay no "salad" but tomatoes, some green stuff, a slice of ham and a slice of swiss-cheese...) after that, i still felt very unsatisfied and i made me a portion of mashed potatoes. <BR> <BR> Okay - the good side was, i didnt overeat completely. But i dont see a trigger for this slip. I simply lost control and fell back into old habits. <BR> <BR> I have to think ab... Wed, 3 Nov 2010 05:52:01 EST Shopping new underwear... ...i desperately need new underwear. My old favourites are simply worn out. <BR> <BR> So i went to buy some slips. I wanted some neat, chic, black (YES- black) underpants. <BR> Maybe a bit of lace on them. And i didnt want do spend a fortune for them. <BR> What i found was : White (and rosé - who wears rosé underpants in my size???) kinda-trousers so called "Waist-Pants". To top it, they were labeled "Charming embroideries". Yeah - they had an embroidery (kinda flower) on their right-left-... Tue, 2 Nov 2010 18:11:00 EST Weigh-in This morning scale showed up 100.8 kgs <BR> Thats the weigh i had in Dec. 2009. <BR> Nice. Big pat on my back! <BR> Tue, 2 Nov 2010 04:15:34 EST On my way to Beck's Week 2 Still working on the "Sit down gal" thing. <BR> <BR> I´ve a very bad habit: When i put my food on the plate in the kitchen I'm munching on the way to the dining room. <BR> To be honst i´m munching soo much that my plates half empty till i sit down!! <BR> <em>24</em> <BR> That's a habit i have to break ! <BR> <BR> Day 5 goes together with the "sit down thing". Once I'm sitting i put on nice roomlight, light some candles and have my meal. even bought some lovely new seviettes. Sitting down... Mon, 1 Nov 2010 06:03:29 EST Beck's Day 4 This is a hard thing to do. <BR> <BR> But i just discovered a sentence in Nancy-s`Blog: <BR> <BR> "I give myself credit for Consistency... not perfection." <BR> <BR> No need to be perfect! - That feels good. <BR> I´ll make a card out of it. <BR> <BR> BTW: I made another Card, i got the idea while doing the Stress busting challenge. It simply says "Sxxx happens". <BR> It means, Things can go wrong and its not a constructive way to deal with to blame myself. Better to look for solutions. ... Wed, 27 Oct 2010 04:02:16 EST Still working on BDS Day 3 Thats an important part for me: <BR> <BR> Sit while you eat. <BR> Made a card for it <BR> <BR> Second is : <BR> Hunger is no emergency. <BR> <BR> I didnt sit yesterday for one meal.But i was very conscious while eating it. It was a lassi a bought on the road, because i wanted to go swimming during noon break. <BR> <em>100</em> <BR> <BR> Today i will move to Day 4 Tue, 26 Oct 2010 05:48:41 EST