KRISZTA11's SparkPeople Blog http://www.sparkpeople.com/mypage_public_journal.asp?id=KRISZTA11 KRISZTA11'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/ How did my healthy lifestyle journey start? + yoga on concrete http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6168499 A Spark Friend asked on her blog: <BR> "what flipped that switch in you that made you passionate about changing around your whole life, to lose weight?" <BR> <link>www.sparkpeople.com/mypage_public_jo<BR>urnal_individual.asp?blog_id=6168336 </link> <BR> I share my response here too: <BR> "For me it was reading The Spark, by SP founder Chris Downie. In e-book, I recall it was about 6 dollars. Yes, I'm a self help book person. <BR> The book promised I can build a healthy lifestyle for the re... Mon, 23 May 2016 03:42:46 EST Beck check #3 and update http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6167582 This week was wonderful for me. <BR> <BR> For the Beck check: <BR> last week's thorough review of my response cards was good for me. <BR> This week I did not engage in any unskillful thoughts and behaviors, I was happy with my food and my food choices at all times. I ate good food, only breakfast - lunch- dinner, no overeating, no cravings, with rare and fleeting hunger. <BR> <BR> So this Saturday I only read my Advantages Response Card, titles of all other response cards and a sabotaging t... Sat, 21 May 2016 14:02:15 EST Beck check #2 and update http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6162574 This was a good week. <BR> There was only one problematic meal: after stressful day ate bread standing in the kitchen AFTER dinner, and set off a minor overeating episode (details in previous blog). <BR> I got back on track immediately and rest of week was fine. <BR> <BR> Beck review: <BR> -read my Advantages Response Card and all my relevant response cards carefully <BR> -D3 Eat Sitting Down <BR> -D5 Eat Slowly and Mindfully <BR> -D11 Differentiate between Hunger, Desire and Cravings <BR> -... Sat, 14 May 2016 05:13:54 EST Minor derailment on the food front http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6160899 Monday was super busy. <BR> I gave a long presentation at office meeting, then was in and out of meetings all day except a 15 min lunch break. I was very tired but not particularly stressed when I got home. <BR> <BR> Ate my healthy dinner, then went to the terrace to do walking meditation in beautiful evening sunshine. (credit, credit) <BR> Then DD and DH came home from grocery shopping, and I joined them putting the things away. I was not hungry. <BR> DD ate a piece of white bread roll st... Wed, 11 May 2016 14:42:24 EST Beck check #1 and update http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6158002 For the weekly check in of the Beck Diet Solution team. <BR> I finished the pink book in February 2015, and I'm doing weekly checks since then. <BR> <BR> # I have read my Advantages Response Card weekly <BR> (being in maintenance, it is about advantages of maintaining my current healthy weight) <BR> -I feel good <BR> -I have a lot of energy <BR> -I look good <BR> -I am free from cravings <BR> -I am free from overeating <BR> -I don't think of food much between meals, I have more time <BR> -I ... Sat, 7 May 2016 04:56:51 EST Alternative solution - instead of tracking all my food every day http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6149678 Tracking all my food is the foundation on which I built up everything l know about healthy eating, and I will be forever grateful for SP Nutrition Tracker. <BR> However, after almost 2 years of tracking everything I got bored. I knew all the data, why bother? Unfortunately Not Tracking also meant Not Planning and Not Measuring, and that got me into trouble: emotional eating, cravings, overeating, weight creeping up, feeling helpless... <BR> <BR> How I can I have the benefits of food planning... Mon, 25 Apr 2016 03:37:34 EST Invisible Calories - harmful in many ways! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6144013 Eating invisible calories support the false belief one is compliant with the diet of choice. <BR> That may be a pleasant thought, but invisible calories do more harm than just manifesting as weight gain: <BR> <BR> - they are eaten in a hurry, not paying attention so there is no visual / sensual satisfaction <BR> - they are immediately forgotten, so food consumption is underestimated <BR> - they create feelings of helplessness and deprivation: "I only eat so few calories, my meals are so smal... Sun, 17 Apr 2016 06:44:04 EST What we can't control - and what we can http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6135265 We have absolutely no control over how much we weigh today. <BR> Actual weight is a result of past actions that cannot be changed. <BR> Too simple, isn't it? <BR> An still, how many hours are wasted on worries and regrets in response to the number of the scale in the world every day, people wanting their bodies to be different from how it really is. How much suffering arises from feelings of helplessness and guilt. <BR> With no impact whatsoever on actual weight. <BR> <BR> But we can take c... Tue, 5 Apr 2016 03:56:33 EST The Ultimate Pleasure Deficit of Food - my insights from mindful eating http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6118799 I ate quite a few meals mindfully in the past days, the last being today's breakfast. <BR> By mindful I mean no reading, no distractions. <BR> Look at food, raise hand, lift spoon, take mouthful of food, chew, feel taste, swallow, feel volume and warmth in throat and stomach, feel fullness, repeat. <BR> <BR> What I noticed is this: eating is a neutral feeling most of the time. <BR> There are pleasant moments, but few and short. <BR> The disappearance of hunger (if I was hungry before the mea... Mon, 14 Mar 2016 07:58:17 EST Retreat #1 of 2016 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6117923 I spent Thursday and Friday on self- retreat at my parent's house. <BR> I love the silence and the beauty of the place. <BR> Did a lot of sitting and walking meditation, and long mindful walks in the forest and in the village - it was resting and uplifting, as always. <BR> Not as comfortable as on warm days, as there was no running water and heater only in one room. Rest of the house was freezing cold, a lot colder than outside. One evening I made a fire in the tile stove first time ever - i... Sun, 13 Mar 2016 05:38:31 EST Not the way I planned http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6113079 The lunch with my family did not go as planned. <BR> We had a great time and enjoyed it all, but deviated from my plan - I have no bad feelings about that, I'm just sharing this to show bad food days happen to everyone and that they are not the end of the world. If you don't care to read my account of overeating, please don't bother to read : ) <BR> <BR> In the restaurant there was the chef's daily offer: roast pork knuckles with cabbage, which was not on the online menu I chose from. <BR> I... Mon, 7 Mar 2016 02:23:06 EST Miscellaneous http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6112352 I had a very busy week at work, on Monday and Tuesday I had meetings at 9 am which is bad because normally I start at 10:30 and leave after 7. It is no good leaving earlier because of traffic. But it was a very productive week, on Friday I handed over a big project to a colleague... Phew... so now only have my "real" job, people management, and will have ample time to do it. <BR> We worked on Saturday, to have bridge day 14th March off. <BR> I had to twist my exercise schedule to avoid traffi... Sun, 6 Mar 2016 04:38:04 EST Happy Ending http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6106645 Thank you my friends for your support and words of wisdom on my yesterday's blog! <BR> <em>247</em> <BR> After my nap I was not annoyed anymore. <BR> Also, eventually DH found 10-20 he could let go of, and I too had some old vocabularies and language textbooks, altogether 40-50 books left tour home - not much, but looks a lot better. <BR> We agreed that we will tackle the second half of books differently: <BR> I'll put every book on the floor, do the cleaning, and leave the sorting and or... Sun, 28 Feb 2016 09:44:18 EST Blah http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6106006 Today I tried to sort books with DH. <BR> He was reasonable with DVDs and enjoyed the end result: having only our favorites, rather than having them scattered in the sea of those worthless to us. <BR> <BR> I explained upfront that I want to get rid of those nobody touched in 20-30 years, and neither us will read them ever nor will we recommend them to anyone. He said OK. <BR> Then I took off the books, dusted them off (aaargh), cleaned the dust and spiderwebs that accumulated in the past 15 ... Sat, 27 Feb 2016 10:29:27 EST Eat Dessert Every Day! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6104264 I read these two great articles, I hope you find them useful. <BR> They say eating dessert regularly in a smart way, in controlled portions is a lot better for successful weight loss and maintenance than total deprivation: <BR> <BR> Why We Eat Dessert Every Day and You Should Eat Too! <BR> <link>https://beckdietsolution.wordpress.c<BR>om/2016/01/12/why-we-eat-dessert-and-y<BR>ou-should-too/ </link> <BR> <BR> How to Eat Dessert Every Day <BR> <link>https://beckdietsolution.wordpress.c<... Thu, 25 Feb 2016 02:59:30 EST My experience with maintenance cycles and not-so-good week http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6100297 My SP Friend JEANKNEE wrote a great blog about maintenance cycles and slippery slopes: <BR> <link>www.sparkpeople.com/mypage_public_jo<BR>urnal_individual.asp?blog_id=6098092 </link> <BR> <BR> and shared this article: <BR> <link>https://beckdietsolution.wordpress.c<BR>om/?s=cycle+of+maintenance </link> <BR> <BR> I had two weight loss phases, one in 2011 (thanks to The Spark) and one at start of 2015 (thanks to The Beck Diet Solution), and since my weight has been pretty stable, exce... Sat, 20 Feb 2016 03:42:39 EST Pick Center Weight As Goal, Not The Lowest Achieved http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6095445 I often read blogs in which Sparkers complain about "gaining" 3-4 pounds overnight, and being worried about it. <BR> <BR> I wrote a maintenance Secret of Success about how I handle weight fluctuations without worries - I post it here hoping team members transitioning to maintenance may find it useful: <link>www.sparkpeople.com/secrets.asp?tip=<BR>44383_pick_center_weight_as_goal_not_t<BR>he_lowest_achieved </link> <BR> <BR> I had a good week again. Very busy at work, including a two-day... Sun, 14 Feb 2016 05:10:26 EST Good week http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6090139 On Monday I complained about feeling grumpy, on account of not enough sleep, no morning exercise and blue light therapy. <BR> Thank you for the good wishes, they helped a lot. <BR> <em>247</em> <BR> <BR> On the next days of the week I made sure I went to bed on time. <BR> On Tuesday and Wednesday I woke up too early, but did deep relaxation in bed (just as resting as sleep) and did my yoga and walk or run every morning. After that, my sleep was back to normal. <BR> I was amused, because... Sun, 7 Feb 2016 15:02:42 EST Bad day http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6084975 Not THAT bad, but pretty bad. <BR> Did not sleep enough and did not sleep well. <BR> Had to go to work early, and had to stay in late. <BR> Did not have time for walking, running or yoga. <BR> Forgot to switch on my blue therapy lamp during breakfast. <BR> I felt sleepy, irritable, distracted and slow all day. <BR> <BR> Guess what? <BR> In pre-Spark times ago almost all my days were like this, with more or less overeating on top. So feel lucky to have these days are now very rare. <BR> <BR>... Mon, 1 Feb 2016 14:47:29 EST Update on tidying project http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6083640 This is not about eating well and exercise. <BR> But it is relevant to living a healthy life, so I thought I'd share. <BR> <BR> Last weekend I read this book, after SP Friend JJMLSPN mentioned in her blog: <BR> The Life-Changing Magic of Tidying Up: The Japanese Art of Decluttering and Organizing <BR> By Marie Kondo. <BR> It is a keeper, and I added it to my book list on my SP page. <BR> <BR> She suggests an unusual approach: <BR> declutter by category, not by location, <BR> all in one go,... Sun, 31 Jan 2016 04:24:28 EST Feeling good + Bright Line eating about exercise +great book on tidying up http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6077548 My back is good, full range of motion, no pain, just very minor discomfort in the past few days - I call it normal, and go out for a short run in the snow. <BR> I know yoga and walking is not good for all types of back pain, but they did help mine. <BR> <BR> Eating went well, weight is at bottom of goal range, despite 500 cal deficit in exercise. <BR> Another proof that eating well is a LOT more important in weight management that exercise. Which reminds me of Bright Line Eating: one of this... Sun, 24 Jan 2016 03:16:33 EST Modified exercise routine http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6073309 Today is day 5 of mild back pain. <BR> I haven't run since it started, but I do walk 45 minutes and do a 30-minute yoga workout every morning: a nice combination starting with lying poses, than sitting, hands-and-knees and sun salutations from easy to hard. <BR> I expect this episode to be short, so no change in food plan. <BR> <BR> Yoga is very interesting, it reminds me to appreciate 99% of my body is perfectly fine, only a small area and few movements are painful. <BR> Yesterday yoga suc... Tue, 19 Jan 2016 03:36:20 EST Back pain and walking http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6071091 Yesterday I worked from home, in return for an extra long work day on Thursday, 8 hours sitting + 6 hours driving. <BR> So I had time for a morning 7K hill run, and I was glad to see that the freezing rain did not cause any damage in the forest, other than 2-3 broken branches, which is great luck. <BR> <BR> After working a few hours sitting in front of my laptop, a mild but unpleasant back pain emerged. Did yoga with DH, I could do salutations fine, but not sitting forward bends, I can't ben... Sat, 16 Jan 2016 14:38:02 EST Icy run http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6067324 On Sunday I did my usual hill run. Surface was mix of smooth ice, packed snow, slush and water - I expected this and had my water proof goretex shoes and yaktrax snow grips on, so my run was safe and pleasant, and my feet warm and dry. <BR> The trees were covered in ice, in some areas all branches covered in a layer of ice, thick transparent cylinders. In other places sheets of ice hung from the branches. <BR> Only a few trees bent down under the heavy weight. <BR> I hope the rising temperatu... Tue, 12 Jan 2016 03:37:25 EST Freezing rain, long walk almost cancelled, strange eating out experience http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6064562 As on all Saturday mornings, I went out for a quick grocery shopping and a long hill walk. We have had freezing rain since dawn, rain drops freezing when they hit the ground. That makes a perfect smooth and wet ice layer on the pavement. <BR> I inched my way up the steps and to my car very carefully, often at the edge of slipping. <BR> We take our firm footage granted most of the time, and it is strange to experience how helpless I am without friction resistance! <BR> <BR> Got to the shop sa... Sat, 9 Jan 2016 03:44:35 EST First working day and book pre-review http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6060738 I'm back to work as usual. <BR> Weight is back at center: I was at lower end before Christmas, then up 4-5 pounds despite eating pretty well and exercising more than usual. Since returning to normal eating I see downward trend, without need to change food or workout plans. <BR> <BR> Eating 3 meals only, nothing in between was a great help. <BR> I noticed how many things I did NOT eat, just because they were neither breakfast nor lunch or dinner. <BR> On Monday team meeting I was offered lov... Tue, 5 Jan 2016 04:02:23 EST My worst eating behavior in 2015 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6055357 My eating was great during and after Christmas... until last night, when I had the most ridiculous binge. I was putting off blogging about it, but after sharing with my Beck buddy I'll do it now. <BR> <BR> So, last night after I finished my dinner my son requested that I make spaghetti bolognese for him. <BR> <BR> While the spaghetti was cooking, I grabbed can I thought was bolognese sauce, just to find it was sweet-and-sour sauce ... so I had to give DS something else to eat. <BR> <BR> So... Wed, 30 Dec 2015 12:28:31 EST Are all kinds of flour bad? I find rye bread harmless. http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6054531 I watched the 3 Bright Line Eating videos, and they make perfect sense to me. <BR> Surely I will not take the pricey boot camp, but the videos were great. <BR> My eating habits are already in good compliance with what dr. Pierce Thompson suggests, regarding 3 of the 4 cornerstones: No Sugar, 3 Meals - nothing in between, and Measure. <BR> But "No Flour" only partly. <BR> <BR> <em>248</em> Sugar - no added sugar for several years, I eat dark chocolate only, and very rarely 1-1 small cak... Tue, 29 Dec 2015 08:59:52 EST Brigh Line Eating videos available free now http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6053200 WATERMELLEN wrote a great review about Dr. Susan Pierce Thompson's Bright Line Eating videos some time ago: <link>www.sparkpeople.com/mypage_public_jo<BR>urnal_individual.asp?blog_id=6015866 </link> <BR> <BR> I watched the videos at that time, and found the information very useful, this was the first piece of information chain that inspired me to simplify my food plan to 3 meals only. <BR> I subscribed to the mailing list, and today got an email from dr. Pierce Thompson saying the videos ... Sun, 27 Dec 2015 03:39:18 EST Christmas Eve and vacation http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6052346 This was the most pleasant and peaceful Christmas for me ever. <BR> My husband purchased and wrapped the presents for kids and his mom. <BR> Kids baked 2 of the 3 cookies all by themselves. <BR> This did not leave much room for stress for me : ) <BR> We all got lovely presents and had a nice dinner, the four of us and MIL. <BR> <BR> Christmas laziness is getting to me, but I do my run or walk and my yoga every day. <BR> I do run more actually, because all my runs are 7K hill runs. <BR> My so... Fri, 25 Dec 2015 03:52:17 EST Effort leads to ease and relief - just give it time and keep learning! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6049188 I saw blogs of SP Friends about the new Secrets of Success set up, <BR> that is, minimum length is 1700 characters, so I wrote this in category Weight Maintenance: <BR> <link>www.sparkpeople.com/secrets.asp?tip=<BR>43150_effort_leads_to_ease_and_relief_<BR>just_give_it_time_and_keep_learning </link> <BR> <BR> About my Just 3 Meals a Day experience: I like it so much I decided I'll do this permanently. <BR> I love the ease and simplicity, and that I have to pack less food for working day... Fri, 18 Dec 2015 04:39:22 EST Just 3 meals a day - Week 2 of experiment http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6046842 Second week was great. <BR> I got used to larger meals, to feeling fuller after and feeling emptier before meals. <BR> Not much hunger, the little I have is usually a few minutes before breakfast. <BR> <BR> After week 1 I saw a downward trend and low weigh-ins, so added 120+ calories to breakfast, in form of 30 g peanut butter / toasted walnuts, and now I see a sideways trend at the bottom of my range. <BR> <BR> I was 100% compliant on all day except today: I made sushi for lunch, expecting... Sun, 13 Dec 2015 12:19:34 EST Is hunger useful in weight management? and desire to eat? and cravings? http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6045201 Do you find hunger useful in weight management? <BR> <BR> I don't. <BR> I often hear "eat in response to hunger only" but this is useless to me as I'm very rarely hungry. <BR> I know there are lucky people who stay healthy eating in response to hunger, but they are probably not here on SP, making efforts to lose / maintain weight. <BR> <BR> HUNGER - inaccurate <BR> Hunger is a heavy tool, powerful enough to make a small animal leave its safe hiding place and go search for food, in sight of... Thu, 10 Dec 2015 05:09:34 EST My reading: about clear thinking and mindful actions http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6042595 I have been reading discourses of the Buddha and I wanted to share an interesting discourse here, because I feel it is relevant to weight loss and maintenance, in terms of thinking clearly and making mindful actions. <BR> <BR> One discourse I read recently gives 6 interesting similes - I summarize them shortly. <BR> **If you are not interested in Buddhist philosophy, you may safely exit my blog now.** <BR> <BR> 1. when one dwells with a mind overwhelmed by sensual lust, then one does not ... Sat, 5 Dec 2015 05:50:50 EST Just 3 meals a day - Week 1 of experiment http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6042585 I followed my plan in 100% compliance in eating just 3 meals a day, and absolutely no unplanned food in between. I added the calories of my previous 2 snacks to the meals so that I maintain my weight. <BR> <BR> Results are mixed. <BR> <BR> Fullness: <BR> Great. In first few days meals felt uncomfortably big, but remembered I always feel like this after increasing size of a meals, and didn't give it too much thought. Now I'm used to it. I experience intense fullness signals after meals, but... Sat, 5 Dec 2015 05:10:48 EST From 3 meals + 2 snacks to just 3 meals http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6039420 Inspired by JEANKNEE's leptin series and my success in adapting my food plan while traveling, I decided to experiment skipping my snacks and eating just 3 meals a day, in order to: <BR> - make my food plan simpler <BR> - leave more time between meals and improve my sense of natural hunger and fullness <BR> - teach my body and mind that there is no food between meals and concentrate on my non-food activities without disruption (work or me time) <BR> - to focus on my 3 precious meals more when... Sun, 29 Nov 2015 10:02:50 EST Good habits and business trip in UK http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6038593 I want to reflect on the power of habits. Good habits are extremely useful if one wants to live a healthy life – or wants to be at easy and have a joyful life. <BR> Re exercise: my habit is to do a run or a walk, and thereafter a yoga workout first thing every morning. I don’t ask myself why I should do it. I just do it, unless it is extremely difficult to organize. <BR> Re food: my habit is to eat at scheduled time, pretty much the same every day or minor modifications if needed. If it is no... Fri, 27 Nov 2015 12:13:17 EST Feeling great, blood donation and running http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6035038 Despite very busy times at work, I'm feeling great. Somehow I always manage to get enough me-time. <BR> All is well on the eating front, I practice all the helpful behaviors learned from the Beck Diet Solution, and I'm rewarded by satisfaction and enjoyment at all my meals, with total lack of cravings. My weight has been at the bottom of my maintenance range. <BR> <BR> Blood donation went well on Tuesday, this was my third. <BR> #1 was a year ago, with a hemoglobin of 145 g/L. <BR> #2 was 6... Fri, 20 Nov 2015 03:44:42 EST My seventh one-day retreat http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6032540 We had very mild weather for a November week, and I was able to get a day off on Friday - grabbed the opportunity and went out to my parents' house for retreat. I had a great relaxing time doing hiking, walking and sitting meditation, yoga, and listening to dharma talks. And a one-hour deep relaxation at dawn when I woke up at 5 a.m. <BR> This was my seventh one-day retreat this year, and I'm seeing progress in how long I can keep my mind undistracted, and some insights too. <BR> I expect the... Sun, 15 Nov 2015 13:31:31 EST My Food / Not My Food http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6029911 A month ago I read a great blog of ONEKIDSMOM: <BR> <link>www.sparkpeople.com/mypage_public_jo<BR>urnal_individual.asp?blog_id=6010253 </link> <BR> I remembered these two sentences again and again this week: <BR> "My bag holds MY food. The other food at the office... is NOT MY FOOD." <BR> <BR> I love the simplicity and clarity. <BR> Instead of a world full of temptations, it separates all the food in the world in too groups: food that I'm going to eat and will nourish me - and food tha... Tue, 10 Nov 2015 14:14:08 EST Still busy at work but doing well http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6027290 The past 2 weeks were annoying at work. I always make a list of my top priority tasks at the end of each working day, and the next day I work on tackling them. This is usually a good strategy, but somehow these days so many new / unexpected tasks jumped to the top of the list that I hardly made any progress on my original list. <BR> But today I had a peaceful day, and eliminated all the old items and only 2 roll over to tomorrow. Feels great! <BR> <BR> Eating went well. On most days no unpl... Thu, 5 Nov 2015 16:11:20 EST Random update, retreat and constellation http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6020426 Work has been busy in the past weeks. And not the traveling-busy I like, but the sit-in-the-office-busy I don't like. On the other hand I attended two meetings at work that went very well and made me feel happy about my job. <BR> <BR> We had a nice business dinner and I made good choices: checked the menu ahead of time, chose fish soup and baked trout with vegetables and no dessert. To my surprise, the portions were reasonable, so I allowed myself a small portion of chocolate cake. I felt on... Sat, 24 Oct 2015 14:14:36 EST My Maintenance Lessons Learned http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6012565 #1: go on with the healthy lifestyle learned in weight loss phase -just add healthy foods gradually to stop losing <BR> Really. Life in successful maintenance is just the same as it was in weight loss phase. Know my numbers, drink water, sleep enough, make fruits and vegetables the basis of all meals, daily exercise... I even eat the same foods, just 10-20% bigger portions, or same portion plus some extra olive oil or protein. This means a wide variety of delicious healthy food, in satisfac... Sat, 10 Oct 2015 09:22:40 EST Second mini retreat - great run - running shoe inventory http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6005011 I took a day off on Friday to spend it on self-retreat in my mom and dad's house alone. <BR> It was quite different from last week. <BR> It was raining all day and night, except for about 45 minutes when I grabbed the opportunity and did my yoga outside on the patio. <BR> Otherwise, it was drizzling, raining or pouring. <BR> It did not bother me at all, as I had waterproof shoes, pants and jacket with me, and had long walks in the rain: one in the afternoon, and one next morning, before retur... Sun, 27 Sep 2015 16:23:58 EST Recollections on Beck Day 27 - Master the 7 Question Technique http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6003071 I read many interesting blogs of Beck Trekkers on this step, and remembered my own experience from Feb2015. <BR> This step was really really hard, the one that provoked the most resistance in me. <BR> The seven questions seemed too complicated and artificial, applying them in everyday life seemed rather annoying. <BR> But gave it a try anyway. <BR> #1: this is not going to work for me. I don't make thinking mistakes. <BR> #2: for a few days I wrote down all my sabotaging thoughts, filled like... Thu, 24 Sep 2015 02:34:40 EST 4th maintenance anniversary and my mini retreat http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6000927 Today is my 4th Maintenance Anniversary - it is really amazing, how time flies by! <BR> Thank you my dear friends for celebrating with me! <BR> <em>252</em> <BR> <BR> I started my 4 years just above my chosen goal weight, and had some problems with emotional eating. I did quite well during Christmas holiday, but many SP friends wrote about Beck Diet Solution, and got me curious. I had time on my hands, so bought the e-book edition. <BR> And the book dominated my first 6 months of 2015...... Sun, 20 Sep 2015 16:49:18 EST Challenging week http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5999237 I'm having a super busy week, the kind when I hardly have any time to do anything but work. <BR> On top of that, it has been a month since I stopped my daily Beck things (that is, evaluation of a to-do list spreadsheet and reading a few Response Cards daily) , and I did great... until Monday. <BR> That night I came home tired, to 2 slices of leftover pizza (my son left them) and also some cooked rice. I made steamed broccoli but lost track of how much I ate (about 300 cal+). <BR> Then on Tues... Thu, 17 Sep 2015 15:36:41 EST Beck recollections Day 1-12 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5995207 I'm just lurking around the Beck Reboot challenge, <BR> I did join officially because I read the pink book recently and still practice actively. <BR> But reading the blogs about the program brings it all back. <BR> <BR> From the first 12 day, these were the most important to me, as being a long time Sparker, I already had many good habits. <BR> <BR> #3 Eat Sitting Down: huge impact. I noticed most of my unplanned eating was done standing, and all of it started standing in the kitchen. Actio... Fri, 11 Sep 2015 03:47:03 EST My morning http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5994515 Today I woke up too early, at 4:00. <BR> Oh well... I have to show up at the office early today. <BR> This usually happens when I take on new tasks that require new skills and different level attention. Thoughts start to proliferate, heart starts beating harder, no way to go back to sleep. <BR> So I decided to get up and do one hour sitting meditation. Followed my breathing, then noticed thoughts arising and passing away. Then uncomfortable tightness in chest and heart pounding, arising and ... Thu, 10 Sep 2015 01:50:55 EST Busy Saturday, Good Sunday http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5992101 My Saturday started with a long walk on the hills, in drizzling rain. Then I went shopping with my mom, got her a nice raincoat for her birthday. Then I did yoga on the terrace with DH and cooked lunch. <BR> Then spent the rest of the day with the forum discussion in our At Goal and Maintaining + Transitioning to Maintenance, as I was invited as leader Friday night. The discussion was great in terms of collective feedback about what the members think and how they feel about our team and recen... Sun, 6 Sep 2015 14:00:47 EST