KRISKECK's SparkPeople Blog KRISKECK's Blog on SparkPeople, home of free diet plans and a healthy living community Beck Refresh day #9: Make an Exercise Plan I talked a little about this in my last bog. I am out of shape! The result of my wonderful long honeymoon, but still, out of shape! <BR> <BR> The benefits of exercise are well understood. As Dr. Beck says: <BR> <BR> Exercise helps me stick with my diet. She says it creates a feeling of efficacy, self confidence. I say if I ran for 45 minutes or worked hard in the gym, I’m not going to waste that work by thoughtlessly eating things I hadn’t planned to eat! <BR> <BR> Exercise might help co... Sun, 4 Dec 2016 08:48:47 EST Beck Refresh Day #8: Make Time and Energy This lesson was a particularly timely reminder, since the past two days have been particularly challenging for me to find the time to exercise and do the things I need to do. Yesterday was a very busy (and somewhat difficult) day of work. And today my husband asked me to help him with some things that took up the whole day. I am usually pretty good at making time for the things I need to do for myself and he understands this, so it’s not the norm. But it is a reminder that I need to pay atte... Sat, 3 Dec 2016 20:14:11 EST Beck Refresh Day #7: Arrange Your Environment Creating an environment that is free of temptation is today’s task and for me, it’s critical to losing weight. I am much better able to resist temptation at the grocery store than at home! So I don’t have any junk food around, usually. She also recommends using smaller plates, bowls and spoons and I guess that is less critical for me, since I am pretty careful about portion size and even though I have been doing this for years, I still weigh most of my food when I’m at home… it just leaves... Thu, 1 Dec 2016 21:25:49 EST Beck Refresh, Day #6: Find a Diet Coach Today, Dr. Beck tells me that I need to find a diet coach. For many reasons: to help me build confidence by reporting my positive achievements, to help problem-solving when things get tough, to remind me of my motivation when I get discouraged and to keep me accountable. Who wants to report that they've strayed from their plan? Better not to stray at all! In the past, I've had two wonderful coaches here on Spark and basically consider the Spark community - all of you! - as my support system... Wed, 30 Nov 2016 07:59:07 EST Beck Refresh, Day #5: Eat Slowly and Mindfully Eating slowly and mindfully helps with weight loss for two reasons. First, just like with sitting down to eat, it makes a meal or snack more psychologically satisfying. Second, because there's a lag between fullness and our bodies' ability to signal fullness, eating slowly allows the body time to sense fullness. For me, the practice of eating mindfully is just one part of slowing down and enjoying life. Rather than rushing through my days, internalizing others' stress and increasing my own... Tue, 29 Nov 2016 08:36:04 EST Beck Refresh, Day 4: Give Yourself Credit Today Dr. Beck tells us that we need to give ourselves credit for all the positive behaviors and actions taken to lose weight, in order to build self-confidence that we can succeed. Why? Because this stuff is hard! Yes, it's easier at the beginning when you're fired up and motivated but when challenges kick in, you get stressed out, you slip up and eat too much or struggle with motivation, the HABIT of giving ourselves credit will remind us that, yes, we can do this. Certainly we aren't perfe... Mon, 28 Nov 2016 09:05:25 EST Beck Refresh 2016, Day 3: Always Eat Sitting Down On Day 3, Dr. Beck tells us that we must always sit down to eat. Meals and snacks, every bite, for two reasons. First, we need to learn to understand that every calories counts, and when we eat while we’re on the run, or just walking around, it’s too easy not to notice what or how much we’re consuming. Basically, it’s impulse eating. Second, while food that we eat standing up might fill us up physically, it isn’t psychologically satisfying. Especially if we’re eating less, we’ll be more full... Sun, 27 Nov 2016 09:23:30 EST Beck Refresh Day #2: Pick 2 Diets I'm feeling very motivated today but I know that may wane and I may get doscoutaged, especially with the holidays almost here. A good time to refresh these skills! I'm getting back in the habiy of reading my Advantages card ... it is motivational and I expect it to be even more so on Thursday and Friday when we'll be at my son and his fiance ' s for Thanksgiving. The task is to pick two diet plans, one to start off with and a back up if that doesn't work. My initial plan is basically CIC... Tue, 22 Nov 2016 09:28:17 EST Back to Beck (Again)! Hello, my Sparkling friends! As I work to get back on track after my holiday from paying any attention at all to consumption or exercise, I realized I need more discipline. So I am going back to the tried and true, the program that works: The Beck Diet Solution; Train Your Brain to Think Like a Thin Person. The Beck strategies and tactics have worked to help me take an approach and perspective that keep me on track, focused on my goals and making progress. And with the holidays coming, ver... Mon, 21 Nov 2016 09:33:25 EST I'm Back! (With pictures!) Hello everyone – I’m back! Married, honeymooned and now back to normal life… it was a wonderful time and everything was perfect. Below are a few pictures of the adventure … <BR> <BR> The wedding couldn’t have been more beautiful and it just felt… magical. The ceremony was in a historical church and the reception was in a restaurant by the Inner Harbor in Baltimore. Beautiful setting, all our family and friends with us, what could be better? <BR> <BR> <img src="http://photosaws.sparkpeo... Fri, 11 Nov 2016 09:45:00 EST Back to Beck Blog #1 Checking in after my first full day of “Back to Beck,” I am here to say that I was reasonably successful. <BR> <BR> My first day was yesterday – that’s Friday – and it went well. I had forgotten about some of these strategies and the power they have when you use them. <BR> <BR> I will make a food plan and stick with it. Check! Except for a little blip when I was cooking. I am very happy about that. I usually make a food plan but more often than not I eat things that aren’t on the plan... Sat, 13 Aug 2016 17:03:41 EST My Commitment The past few weeks have been a little frustrating, weight-wise. I had hoped to be maintaining, even if not at the weight I had hoped, but I instead I am inching back up, half pound by half pound. And I know exactly why…. Cravings for sweets have been overwhelming. And it has been hard to fit in the exercise, although I have done well on my long runs on the weekends, it’s been spottier during the week. But mostly, I haven't been making the commitment. <BR> <BR> I need to get back to using the... Thu, 11 Aug 2016 17:04:37 EST On the road again... Here I am, on the road again. I've been reasonably good the past two weeks, with one notable blip. And with a goal: wedding dress fitting in two weeks! I have not lost as much as I wanted to, 6 pounds only, but wherever I am in 2 weeks, that is the weight I'll maintain for a time. Being on the road, I knew it would be challenging to keep my good habits up, so I prepared. Mental toughness, as ONEKIDSMOM says. I committed to preplanning with flexibilty on content, (not calories), using my mo... Wed, 13 Jul 2016 20:07:08 EST What Am I Hungry For? I was doing so well...until suddenly I wasn't. What was going on? Yes, I was busy at work, yes, I was planning a wedding with my fiancé, maybe those things were keeping me from staying on track with food and exercise. But it felt so out of control, I would wake up too late to exercise, because I stayed up too late the night before and vow to make up for it, only to give in to the slightest temptation. And it was going on and on. <BR> <BR> I need to get in the habit of asking myself, when I ... Wed, 22 Jun 2016 12:37:33 EST Getting there! Hello! It's been awhile since I blogged so thought I would check in. Life had been so busy! I set a fairly modest goal and i'm making progress on losing the pounds. Eight down and 5 to go....and them I'm going to maintain for awhile. The reason? I chose a wedding dress (yes to the dress!) And if I lose more than that, the alterations will be ridiculous! So, as good a reason as any. And I'm ready to be a maintainer for awhile at a good weight, even if it's not my dream weight. I am still prac... Wed, 11 May 2016 18:00:30 EST Today is a Good Day! Today is a good day! So wonderful to be off work, to sleep as late as I want (7:30!) and choose what to do. I choose walking running and grocery shopping. Hurray! <BR> <BR> It’s been a busy month and a hald. I started at the beginning of January with a goal of losing a pound a week and have lost maybe a third of that (2 pounds). It’s better than nothing but I want to speed it up! I haven’t been consistent with Beck skills and I need to get back to that. Planning and tracking, yes, but not ... Sat, 20 Feb 2016 10:35:56 EST Cold January Morning Just a quick check in on the train on my way to work this morning. Kind of like my train time...reading, thinking, planning. It is good. I've been staying on track very well for the past week and a half. Eating well, for the most part. Exercising every day, while being kind to myself and not pushing too hard. I'm on day 9 of the 30 Day Jumpstart Your Workout Challenge! Walking and elliptical most days, running a couple days a week. I feel like the running is just too hard on my knees at this... Wed, 13 Jan 2016 08:32:44 EST Turning the Page: a Happy New Year After a very tough fall and early winter, I’ve resolved to turn the page and start fresh in this New Year. <BR> <BR> Since August, I’ve lost and regained 6-8 pounds and frankly, given the stresses I have been managing over that period, I’m glad it wasn’t more. My fiance got pretty sick in September, started to get better in October and then had a relapse. Since then, he’s had a slow but steady recovery and we were able to have a good holiday season. And he finally went back to work today.... Mon, 4 Jan 2016 11:56:32 EST Beck Pink Reboot: The Final Chapters The final two chapters of Beck are about reaching your weight loss goal and maintaining. <BR> <BR> First, she counsels us to recognize that our lowest achievable weight may not be one we are able to maintain. We may not have the ability to exercise enough or be satisfied with consuming the low number of calories it takes to maintain the lowest weight. I have certainly experienced that before when I’ve lost weight. I am more interested in achieving and maintaining a sustainable weight than... Sat, 24 Oct 2015 12:55:35 EST Beck Pink Reboot: Days 41-42 I'm getting close to the end here! Given all that's been happening over the past month and a half in my life, having the discipline of this program had been so important in keeping me on track and disciplined. So thanks again to SLENDERELLA and GABY1948 for kicking this off, SLENDERELLA61 for leading and EVERYONE for all your support. I may have shed only 4 pounds but I have gained in confidence and self-efficacy, the feeling that I CAN achieve this goal. As I've mentioned earlier, it's eas... Thu, 22 Oct 2015 08:15:05 EST Beck Pink Reboot: Day 40, Enrich Your Life <img src=""> For me, life enrichment is something g I try to do on an ongoing basis. It is not my weight that gets in my way, but rather my my work and my need for down time. But I do find that I'm happier and enjoy my life more when I branch iut. Right now there are two things I want to do: take a painting class and begin training for my next race, with a goal of doing a half marathon next year. This weekend, I'll... Tue, 20 Oct 2015 08:25:56 EST Beck Pink Reboot: Days 38 & 39 and My First Race in Three and a Half Years! Today I ran my first race in 3 and a half years and I had a great time! I just love road races, the energy and the excitement. This time was no different, watching the wheelchair race start, then the marathoners, and then my race. It was a 5K, not usually my favorite distance but I had to start (back) somewhere. <BR> <BR> My pace was 2/100ths second below an 11 minute mile pace, which is great for me, for now. I am not a fast runner and I didn’t expect to get anywhere near my PR of 9:50 mi... Sat, 17 Oct 2015 21:13:50 EST Beck Pink Reboot: Day 37, Deal With Stress Beck’s advice for dealing with stress is pretty simple in theory, if less so at times in execution. Solve problems, learn to relax and change unrealistic expectations. <BR> <BR> Last year, when I read Beck for the first time, this chapter was helpful in helping me recognize that my rules for others were causing me unnecessary stress, and I learned to say Oh Well a lot more often. To unhelpful co-workers, negative culture at work, bad drivers, I learned to take a deep breath and move on. <B... Thu, 15 Oct 2015 06:56:58 EST Beck Pink Reboot: Days 35 & 36, Weighing In and Believing It Day 35 is about weighing in. After last week, I really didn’t want to. Because I was pretty sure what I would see. And I was right, the scale was up two pounds. Discouraging but not surprising. Last week was rough but I am reminded of something WATERMELLEN said: “there isn’t any unsolvable problem that’s improved by overeating.” And that is true, nothing was improved, in fact the opposite happened. <BR> <BR> Day 36 is about believing that we can do this. That it is due to my efforts that I ... Tue, 13 Oct 2015 22:17:42 EST Beck Pink Reboot: Days 33-34 (Bringing Up the Rear!) Yesterday was my sister’s birthday and I had her and her two boys over for dinner. I had a plan but I didn’t follow it, mostly due to emotional eating. My sister is struggling job-wise and I worry about her. Also, my fiance’s health is on the mend but not quite there yet, and there was one day n particular when I allowed the stress and the worry to throw me off track. <BR> <BR> But overall, I am making progress. I am glad I set a moderate course of losing a half pound a week, and I am givi... Sun, 11 Oct 2015 22:31:50 EST Beck Pink Reboot: Days 31 and 32, Alcohol and Travel I am working on being thankful for all that I have. I have my health and I’ve found the love of my life. I have two fine and healthy sons. I have work that is important to me and good friends. When I think of these things, it puts my troubles in perspective. I plan to focus on those things and all of the other things will work themselves out. <BR> <BR> Today I struggled with counting all the calories I ate. I just forget to track some ingredients, which is not like me. And I was tempted... Tue, 6 Oct 2015 22:38:33 EST Beck Pink Reboot: Day 30, Learn to Deal With Eating Out Writing on my phone while my fiance G is getting an MRI. It's been a busy weekend but I managed to prioritize taking care of me. I liken it to the oxygen mask on the plane. Take care of yourself so your able to take care of others. I ran, lifted weights and did yoga. Oh, and bought myself a really cute pair of black boots at DSW when I was buying slippers for G. Like I said, take care of yourself! Beck has a lot of good advice on how to ear out without going off track, whether at restaurants... Sun, 4 Oct 2015 21:32:05 EST Beck Pink Reboot: Days 28 – 29 The past few days have been more stressful than usual. One thing after another. This time, a recurring health issue has flared up again and my fiance is in the hospital. He should be fine, it is a manageable thing but still upsetting. <BR> <BR> It definitely threw me off track for a bit, both in keeping up with Beck and eating/exercise. I had a couple bad days of overeating. But at a certain point I just put my head down and decided I was not going to allow the stress to get to me and go... Sat, 3 Oct 2015 23:32:36 EST Beck Pink Reboot: Day 27, the Seven Question Technique Once again in the middle of a difficult week, and I’m lagging behind on reading Beck. I’ve been doing everything else, planning, tracking, giving myself credit (still like my little clicker counter app!), and most other things I need to be doing. And for the most part, I've been successful, with only one bad day. <BR> <BR> But I’ve been resisting this chapter, mostly because I feel like it is unnecessarily complicated. But since I’ve gotten this far, I’m not going to stop now. <B... Thu, 1 Oct 2015 22:52:46 EST Beck Pink Reboot: Day 26, Correcting Thinking Mistakes Reading this book again is a great and much-needed reminder of all the things I learned last year. When I started last October, Beck was completely new to me and it changed the way I thought about losing weight. And looking back over my weight chart, I realized that I actually did maintain for two months before my weight started to creep back up again. Now, this isn’t very long, I know. But what it tells me is that I can do it, if I keep on using the strategies that I’ve learned with B... Sat, 26 Sep 2015 22:20:40 EST Beck Pink Reboot: Day 25, Identify Sabotaging Thoughts Home again, home again, it feels great. It was a long week. Successful but long. <BR> <BR> I did reasonably well this week, but when I was back I had hoped to see the scale a bit lower. It’s still 2 pounds up from last week, although lower than last weekend. I thought I was keeping my calories down enough to make up for the fact that I had zero time to exercise this week. But I was travelling and every meal was in a restaurant or catered, so that makes it difficult. I will look at this... Fri, 25 Sep 2015 20:23:44 EST Beck Pink Reboot: Days 19 – 24 I’ve been MIA from blogging this past week. Work was very demanding last week – a trip to Boston complete with all the temptations you might expect. My event in Boston was successful, so that was a big positive. I kept up with reading Beck through Saturday. I did fairly well with my plan, but had a few blips, including one drink pusher that I didn’t have the energy to resist. I don’t think it was intentional, he was probably making an excuse for himself – he commented that it would ... Wed, 23 Sep 2015 09:32:43 EST Beck Pink Reboot: Day 18, Redefine Fullness I am pretty lucky on this one, I don't like feeling overfull. I used to do it accidentally on holidays but I haven't done that in a while. And Beck's test of overfulness works for me. Now that doesn't mean I don't overeat, but when I do, I tend to stretch it out over time rather than all at once. But at least one thing I don't usually need to worry about! I'm preparing for a 3 day business trip where there will be both food and drink. And I am making a plan: * Exercise every morning except... Mon, 14 Sep 2015 18:11:28 EST Beck Pink Reboot, Days 16 and 17: Prevent Unplanned Eating and Overeating Day 16 was about prevent unplanned eating by learning to tell ourselves that we have NO CHOICE, that we must stick to our plan if we are want to achieve our goal of losing weight. After a really good week, it was demonstrated to me on this day that, yes, I am still struggling with this lesson. I thought I had a good plan considering that I was going to a street festival. I had built in some allowable street festival food, scoped it out and identified exactly what I was looking for and then al... Sun, 13 Sep 2015 20:41:59 EST Chapter 7, Day 15: Monitor Your Eating Most of the time, this is a strategy that works for me. Having made a realistic plan, I'm likely to follow it. Something about having that structure really clicked with me. Even on days when I'm not sure what I might eat - going out to lunch or dinner for example - if I make a reasona guess an out what healthy choices might be available, I can often (but not always!) convince myself to get something similar to the original plan. Now of course, that's not always true - if it was, id be at my... Fri, 11 Sep 2015 18:23:56 EST Beck Pink Reboot: Chapter 6, Day 14, Plan Your Meals and Snacks Beck wants us to plan our meals and snacks to eliminate spontaneous eating. Most of the time, I am fine with this! I like making these decisions beforehand so I don’t need to make them when I’m hungry, cranky or tired. I almost always like anticipating my awesome salad with avocado and feta cheese for lunch. I like knowing my snack is there – piece of fruit, granola bar or crackers and cheese– when I start to get hungry in the afternoon. I like knowing that when I get home the chicke... Thu, 10 Sep 2015 14:24:55 EST Beck Pink Reboot: Day 12 & 13 Yesterday I skipped lunch. It wasn’t hard, and even when I wanted to eat, it was more desire than hunger. Dinner was especially delicious and I didn’t even feel the need to eat more to make up for the lack of lunch. Like others have said, it might be a good idea to do this a little more often to remind myself that I can stand hunger. <BR> <BR> Today I read the chapter on cravings. But since I didn’t have any, I couldn’t practice the exercise. I don’t have cravings very often, whic... Wed, 9 Sep 2015 21:01:40 EST Beck Pink Reboot: Day 11 (Day 12 later…) So, yesterday I struggled. I did the exercise twice, at lunch and dinner, and I do know the difference between hunger and cravings and that it takes time to feel full. I have no problem with that. <BR> <BR> My problem is the desire to eat and drink. Pure and simple. I am feeling rebellious; I want to be able to be spontaneous and go out for a walk on a beautiful holiday afternoon and have a drink and a snack without worrying about whether it is on my plan. I used to be able to do that and I... Tue, 8 Sep 2015 09:17:48 EST Beck Pink Reboot: Chapter 6 Day 10 – Set a Goal Today I set a goal to lose 5 pounds. I am working hard to get in the mindset that 5 pounds is the goal, because truthfully, as Beck says, I don’t know what my final goal is. I have a number in mind, yes, but I don’t know if it’s realistic. So I will work on losing 5 pounds and celebrate when I get there. <BR> <BR> I also decided recently to slow down the rate that I am trying to lose. I know I CAN achieve the 500 calorie per day deficit that I need to lose one pound a week, but itâ€... Sun, 6 Sep 2015 08:45:52 EST Beck Pink Reboot: Chapter 6, Days 8-9 I thought I was keeping up but it appears I missed a day. I thought we were on Day 8! Which I am just now getting to. What a week! <BR> <BR> Day 8 – Making Time <BR> <BR> As some of you know, my fiancé and I moved in together a few months ago. What joy! But what a change. In my old life, I had plenty of time for all the things I need to do. In this new phase of my life, I can’t seem to find it. Or maybe I should say it’s been a work in progress. I only leave for work 20 minute... Fri, 4 Sep 2015 21:32:28 EST Beck Pink Reboot, Chapter 5, Days 5-7 What a busy week it's been at work! It's been all I can do to read the book, practice the skills, exercise and eat right. And since I've been mostly successful at those things, I am feeling pretty good. Especially since I lost two pounds this week! <BR> <BR> But since I have been working the Beck book, I did want to go back and put down my thoughts about each day. It’s been really good getting back to basics. It also made me realize that I need to keep doing these things, maybe even usin... Fri, 4 Sep 2015 20:56:07 EST Beck Days Two – Four My fiancé and I got away this weekend for a much-needed break and it was wonderful. We went to the Eastern shore of the Chesapeake Bay and it was relaxing and peaceful. Just what the doctor ordered… <BR> <BR> And while I read my Beck chapters and did the activities, I didn’t blog about them. So, a little catch up here. <BR> <BR> For Day 2, pick two “diets.” I chose instead two healthy eating plans, one primary and a back-up. My primary plan is my standard plan: eat healthy and cl... Mon, 31 Aug 2015 11:56:25 EST Shortest Beck Blog Ever Did my Advantages Response Card and added only one item from my previous set (which I will share later) and that was: Will be able to run faster. Spark on, Sparklers! Fri, 28 Aug 2015 21:08:44 EST Beck Chapter 4: Ready to Go! Now that I've identified my triggers and weaknesses, I'm ready to start the program! I have my sticky notes and notebook and index cards too. Because I've already done the Beck program before and am currently working on losing, I'll keep on doing that. But I definitely plan to do all the exercises because I CLEARLY didn't learn them well enough last time! I'm looking forward to strengthening my resistance muscle again. And saying NO CHOICE! I am ready - no fear! Spark on, Sparklers!... Thu, 27 Aug 2015 18:51:32 EST How Do Thin People Think, Anyway? There are definitely parts of how I am made that make it harder for me to lose weight and keep it off. That's clear. I actually used to be a thin person, and some of the ways that thin peopel thought things were true for me then, but are no longer true. But I think mostly I was lucky (fast metabolism), dealt with stress in other (more harmful) ways (smoking), and in general very active. It's all caught up with me, though! And many of the obstacles Beck mentions are true for me now. In rhe p... Wed, 26 Aug 2015 17:46:04 EST Beck Chapter 2: New Triggers In rereading Beck, I'm pickin gup on different pieces. For instance, on the last read, much of my focus in this chapter was on the Sabotaging thoughts. This time, I picked up on the triggers. I knew all my old triggers, so I didnt need to spend a lot of time identifying them. But with so much change in my life over the past minths, there were so many new triggers - new stresses, new problems to solve, less time. And so I am realizing that I need to back up one step and identify these new tri... Tue, 25 Aug 2015 08:22:13 EST Beck Chapter One: I'm a Believer! I am so glad that SLENDERLLA and GABY1954 decided to kick off the Beck Pink Reboot, because I really need it. Many thanks, ladies! <BR> <BR> Last October I read the Beck Pink book and over the following 5 months of practicing, I lost 15 pounds. Yay me! <BR> <BR> From March on it was a different story. It’s been a challenging time. Much to be happy about – I became engaged to the most wonderful guy in the world – but just a ton of change and stresses – moving, tough issues with... Mon, 24 Aug 2015 10:58:02 EST Sunday Update I haven’t blogged in awhile - life has been too busy. I have been doing all the other things I need to do, however. Planning and tracking, sticking to my plan, remembering to give myself credit. And most importantly, back to exercising regularly. I am not running as much as I would like, but I will get there. Doing a pretty good balance, with cardio, yoga and strength training. It feel s great to get back on track. <BR> <BR> I also changed my goals from losing a pound a week to losing h... Sun, 9 Aug 2015 14:15:11 EST Better Than Yesterday Thankfully, today is a little better than yesterday. Admittedly a low bar! And thanks to all of you for all your encouragement and support. It helps so much! <BR> <BR> Still feeling really exhausted but step by step doing what I can. I sometimes forget that I need to take care of myself first. I’m conserving energy and doing only what needs to be done. Admittedly that is a lot but still I am doing only that. I worked from home today because I needed to take the kitties to the vet for v... Tue, 14 Jul 2015 20:49:36 EST Overload Today was a crappy day. Too much going on lately, I really need a break. I did my best and it was probably the best I could expect considering. It’s just been a tough time. <BR> <BR> Here is my Stage 1 checklist for today: <BR> <BR> I motivated myself by reading my Advantages deck and my response cards. It was a good thing too, I am sure I would have stuffed every thing in sight in my mouth if I hadn’t. I even avoided a table full of pies. Wow. <BR> <BR> I wasn’t able to weigh ... Mon, 13 Jul 2015 22:16:51 EST