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/ Good week and quick adjustment http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6451019 I had a good week. <BR> <BR> The only inconvenience was on Wednesday and Thursday: I noticed I'm drowsy and low on energy after dinner, and I feel more hunger early in the morning, and feel tempted to eat during the 5-10 minutes it takes to fix my dinner. <BR> I searched my memories and found the culprit: no doubt, this means I'm overeating at dinner! <BR> I had increased my portion when I was trying to stop the unwanted downward trend. <BR> Normal or overfullness per Beck definition? I c... Sat, 13 Jan 2018 11:48:11 EST Eating the same meals repeatedly http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6448358 I like routine and repetition, this is how my 21 meals of the week are distributed: <BR> 7: the same breakfast every day <BR> 5: the same lunch every working day <BR> 9: dinners and weekend lunches: a cooked grain, a protein, a healthy fat, vegetables, a fruit, and (dinner only) dark chocolate. <BR> <BR> Despite the repetitions, I eat many kinds of food every day, a typical work day looks like this: <BR> breakfast: oats, flax seed, milk, sunflower seeds, orange, cinnamon <BR> lunch: whole w... Sun, 7 Jan 2018 04:25:18 EST Feeling a lot better http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6448130 This was a good week. <BR> Made a plan for every day, and stuck to my plan, <BR> made only two swaps: <BR> -left a planned slice of walnut roll uneaten (recognized I'll be better off without them (good) <BR> -swapped half a dinner for leftover pizza (no harm) <BR> <BR> Today I read my Beck advantages response cards, and completed Beck to do list - I did so much better than last week, and I feel it! <BR> I did my planned workouts every morning. <BR> I ate my oatmeal-nuts-fruit for breakfast ... Sat, 6 Jan 2018 14:15:10 EST After winter holidays - feeling down http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6446108 I missed my weekend blog update because I haven't been feeling well, and it feels weird to say I don't like winter holidays... but I really don't. <BR> Getting enough healthy food and enough sleep are important to me, cornerstones of my wellbeing, but too much food and too much sleep brings my energy levels down, as well as my IQ. <BR> Especially when I eat sugar and flour, which I did now. <BR> Holiday waking hours seem so brief, as if time evaporated, I had most days all to myself and someh... Tue, 2 Jan 2018 10:56:31 EST Christmas Eve http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6443098 Last night's family celebration was lovely. <BR> My tasks in dinner preparation were very limited, as son and daughter and their partners did all the cookies and a major part of other meals too. <BR> Thanks to this, I enjoyed dinner more than ever, without any stress or time pressure in the days before, I ate really slowly this time, enjoying all the different flavors. <BR> I had a good written plan and I stuck with it. <BR> Not 100%, but the plan worked like a compass: I knew what was enough... Mon, 25 Dec 2017 04:52:51 EST Post-Beck Check in: Week #6 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6442697 I had a good week again. and I'm on vacation since Friday. <BR> I got almost everything for Christmas online, and all baking has been/will be done by son, daughter and their partners. <BR> Never had such a peaceful pre-Christmas week : )) <BR> <BR> I ate well all week, last night I refrained from eating cookie dough or freshly baked cookies. <BR> Today I ate 2 unplanned cookies (standing in the kitchen which is a no no)... but got back on track, and this was the only deviation from my plan t... Sat, 23 Dec 2017 13:08:40 EST Pots-Beck Check In: Week#5 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6440702 A good week again! <BR> Eating went well, I followed my written plan at all meals, except two minor swaps (for identical nutritional values). <BR> Exercise was more than usual, as I got to swim a lot at the wellness hotel. <BR> Thanks to the retreat, I reestablished my daily mindfulness and meditation practice, which is very calming and pleasant. <BR> <BR> Weight: as I predicted earlier, now I see a downward trend that doesn't seem to turn into a natural plateau. This is the 3rd year I see t... Sat, 16 Dec 2017 06:03:43 EST Hunger is not an emergency... and sometimes it makes no sense http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6440405 Before I learned "hunger is not an emergency" from the Beck Diet Solution Book, I used to think hunger is always meaningful, and if I felt a twinge of hunger I had to eat immediately or else... (or else what??). <BR> Also I used to think every time I feel like eating is true hunger (and, of course, I had to eat immediately, or else...) <BR> <BR> Now I know hunger is not an emergency, it comes and goes, and it is not always in correlation with my caloric needs. <BR> My food plan is generous:... Fri, 15 Dec 2017 05:04:56 EST Post-Beck check in: Week#4 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6439007 This was a good week again, both on the eating and the exercise front. <BR> I had a written plan every day, and stuck to it at all times, except husband's birthday dinner, when I ate an extra slice of toast with salmon, and 30 extra grams of dark chocolate. <BR> But no inner struggles, when I wanted to eat this unplanned food, I just allowed myself, knowing it contains extra calories but will not matter in the long run, because I do it so rarely. <BR> <BR> Today I read my Beck Pink response ... Sun, 10 Dec 2017 07:42:54 EST Post-Beck Check-in Week #3 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6436980 I had a good week again. <BR> Yesterday I completed my Beck to do list and read my response cards. <BR> Planned my meals ahead of time, in writing, and monitored my eating. <BR> Ate 3 meals a day, nothing in between. I didn't eat anything standing up, and ate my meals slowly (20-40 minutes each), noticing every bite. <BR> I didn't eat unplanned food, and when someone offered food to me, I turned it down. <BR> <BR> I had plenty of opportunities to practice, as I dined out twice, which is a r... Sun, 3 Dec 2017 09:55:59 EST Post-Beck Check In Week #2: back down to center weight - time to stabilize it http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6434489 This was again a very good week. <BR> I had my plan for every day, and stuck to it 100%, <BR> except very small slice of bread before planned dinner on Thursday and Friday. <BR> Both measured (24-25 grams), on Thu sitting down, on Fri standing in the kitchen. <BR> Both times I remembered, this is a hammer strike on my glass bridge of healthy habits - the bridge is holding up but I shouldn't push my luck any further. <BR> <BR> I completed my Beck checklist and read my 4 selected response card... Sat, 25 Nov 2017 04:48:08 EST Beck check-in Week #1 and glass bridge visual reminder http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6432450 At the end of recent Beck trek I decided to check in weekly, and keep up my healthy habits. <BR> This is what I always do between readings, and it helps me a lot. <BR> <BR> I practiced all my healthy habits, ate sitting down, slowly (20-30 minutes per meal), reading between bites but paying attention to every bite. <BR> Wrote meal plan every night, and followed it 100%. <BR> As a result, I struggled with eating just as much as with brushing my teeth: not at all. <BR> Enjoyed my simple meals ... Sat, 18 Nov 2017 04:11:44 EST After Beck Day 42: When to Stop Losing and Start Maintaining? http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6430568 When should you stop losing and start rest-of-your-life eating? <BR> <BR> "Rather than just drifting into changes in your routines, sit down and write a new plan in your diet notebook... You need an eating and exercise plan you can comfortably live with for the rest of your life" <BR> <BR> Knowing this is crucial in keeping the weight off. <BR> Making a conscious decision like "I'll add 200 calories of healthy foods and work it into my plan" or "This amount is exercise is too much, I'll hav... Sun, 12 Nov 2017 04:22:50 EST The Energy Paradox (Beck Day 39: Keep Up With Exercise) http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6429307 I have exercised consistently every day ever since I joined SP in September 2011, so this Beck lesson is very easy for me. Before that, I never kept up exercise for more than 2 weeks. <BR> The difference? <BR> This time I started easy and increased minutes and intensity gradually. <BR> Gave myself time to realize: exercise makes me feel good, and it energizes me. <BR> <BR> My exercise routine is top priority: first thing in the morning out I go for a run or walk, then I do yoga. I feel grea... Wed, 8 Nov 2017 03:32:45 EST Beck Day 38: Dealing With a Plateau http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6428968 Statistics show that very few people lose the same amount of weight every week. <BR> That means periods of faster and slower weight loss, and yes, plateaus in between. <BR> Maintenance is a special kind of plateau. <BR> I have been at this weight for almost 3 years, +-1 kg / 2 pounds most of the time. <BR> During this challenge I'm trying to go back to my lowest center weight of 58 kg, as I went over a bit during summer. <BR> I haven't gone back, but I see more and more weigh ins closer to it... Tue, 7 Nov 2017 03:34:55 EST Beck Day 33: Eliminate Emotional Eating http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6427365 This time this is the most relevant chapter to me. <BR> I'm doing well most of the time and I overeat rarely. <BR> <BR> And I binge very very rarely - when I do, that is always emotional eating. <BR> <BR> After working through identifying sabotaging thoughts and thinking mistakes, and analyzing them with the Seven Question Technique, I realized this: <BR> -I can resist trigger food (Not My Food) <BR> -I can resist most trigger situations (rare, thanks to my years on SP as I get my sleep and... Thu, 2 Nov 2017 04:31:40 EST Beck Day 27: Master the Seven Question Technique http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6425786 I started with 7 strong sabotaging thoughts almost 3 years ago, <BR> 6 of them already lost their power - but #1 remains. <BR> And I identified #2 recently. <BR> <BR> My Seven Questions Analysis: <BR> #1 Sabotaging thought: <BR> "It is OK to eat just one bite. <BR> I can resist now if I want to, so I can stop too, anytime I want <BR> <BR> 1. what kind if thinking error? <BR> overly positive future telling, self deluded thinking <BR> 2. what evidence this thought is not true/only partially... Sat, 28 Oct 2017 06:58:58 EST Beck Day 26: Recognize Thinking Mistakes http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6425299 So, I chose these three sabotaging thoughts from the past months to discover the thinking mistakes in them. <BR> <BR> #1: "I'm doing so well, I really nailed this.There is no danger in eating this (fruit/bread/tortilla chips) standing in the kitchen while I'm cooking. I will feel good and it will not matter." <BR> <BR> Overly positive future telling (and circular reference) <BR> I'm doing well exactly BECAUSE I don't eat unplanned things standing between meals. <BR> Start eating Not My Foo... Thu, 26 Oct 2017 14:19:32 EST Beck Day 25: Identify Sabotaging Thoughts http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6425130 In the Beck Diet Solution book, <BR> a sabotaging thought is one that gives me permission to eat food that I shouldn't, because it is not on my food plan (diet). <BR> <BR> Yesterday's task was identifying such thoughts, today's is recognizing the thinking mistakes I make, in order that I can believe they are true, and I can permit myself to eat said food. <BR> <BR> Everyone has thoughts like "oh that cookie looks good" and "I'm hungry" and "I really want to eat it" - these are NOT sabotagi... Thu, 26 Oct 2017 02:31:45 EST Beck Day 19: Stop Fooling Yourself http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6422878 Very timely chapter for me! <BR> <BR> Thanks to my previous readings of Beck Diet Solution, and to reminding myself of my Beck skills at least weekly for a long time, I rarely fool myself. <BR> I have a plan, I know my portions and weigh all my food on kitchen scale, except non-starchy vegetables that I never count... <BR> <BR> ...or do I? really? <BR> <BR> Yes, of course I measure bread, cooked grains and legumes, starchy vegetables, meat, milk, butter, olive oil. <BR> But there are two ... Thu, 19 Oct 2017 04:37:59 EST Beck Day 17: End Overeating - update on how it went http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6422261 End Overeating - interesting assignment again! <BR> <BR> Put more food on my plate than my planned meal. <BR> More of planned food, and something I didn't plan at all, <BR> then separate extra food, eat only what was on my plan. <BR> Leave the rest, notice and counter any sabotaging thoughts that suggest it is OK to eat everything on my plate. <BR> Sparkers, I'm a notorious plate cleaner. <BR> It is very hard for me to leave food on my plate, so normally I measure all my food and put the e... Tue, 17 Oct 2017 03:50:22 EST Beck Day 14-15-16: My Food / Not My Food http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6422099 I like to make plans, so I never rebelled against planning all my food in writing the night before (Day 14), or monitoring my eating by putting a check mark next to planned food I ate, crossing out planned food I didn't eat, adding and circling unplanned food I ate (Day 15). <BR> <BR> I often hear overeating is difficult to manage, because one cannot give up eating entirely, like cigarettes, alcohol and drugs. <BR> A written plan solves this problem. <BR> Did I write it on my plan the night ... Mon, 16 Oct 2017 14:43:01 EST Beck Day 3: Eat SItting Down http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6417531 This Day is tricky! <BR> Notice it is not only about eating all meals sitting down - it is about eating every single bite sitting down. If I want to pop a bite of cheese or tortilla chips in my mouth, or want to eat a slice of bread while cooking... fine, but go sit down first and be aware of what I'm doing! <BR> <BR> So, I wrote a new response card about eating sitting down, will read it when I'm tempted to eat standing up. <BR> Sabotaging thought: It doesn't matter if I eat this slice of b... Tue, 3 Oct 2017 03:43:01 EST My six years of maintenance http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6412163 Today is my 6th Maintenance Anniversary. <BR> I'm happy to report that I kept the pounds off, even went beyond my original SP goal during these years. <BR> I'm happier, stronger and healthier than ever, and I have more time and energy then ever, <BR> I eat 3 well-sized, delicious meals per day, most of the free from sugar and white flour, and exercise every day. <BR> Hunger is rare, mild and fleeting, and I very rarely have cravings, so it is quite easy to stay in balance - as long as I foll... Sun, 17 Sep 2017 14:25:16 EST Good compliance http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6404598 I had a good week on the food front! <BR> The more compliant I am, the easier it gets. Water weight is gone, from the scary peak of 60.1 kg (132 pounds) I'm closer to my center weight with 58.7 kg (129 pounds). <BR> I was hesitating between going back to writing down my food plan the night before á la Beck, or go on with planning my meals mentally in the morning. <BR> <BR> <em>189</em> <BR> <BR> Chose the middle wayt: <BR> plan mentally if I eat routine meals listed on my menu, that is,... Sun, 27 Aug 2017 15:35:09 EST Summer Weight Gain - If it ain't broke, don't fix it http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6402208 Sparkers, I gained weight in the past 7 weeks. <BR> It is not much, only 2 pounds. <BR> But it is real, my weight fluctuation range is 2 pounds over where it was before. <BR> <BR> I know why because I have my Beck to do list - that's a good starting point. <BR> July 1-9: didn't plan my food in writing and didn't monitor my eating in writing, it was an experiment, and I didn't like it because I was thinking of food more <BR> July 10-17: went back to written planning but forgot to do it on 3 d... Mon, 21 Aug 2017 03:57:47 EST Family vacation - wonderful hikes http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6390167 I spent the last week with my family (husband, son, daughter and their girlfriend and boyfriend) in Austria. <BR> We had a great time, spent the most of each day hiking the mountains. <BR> We admiring their beauty as in Hungary our highest mountain is 1015 meters high (that is 3330 feet). <BR> <BR> <img src="http://photosaws.sparkpeople.com/guid/2baddf47-6f3b-4865-89de-579d42ebac19.jpg"> <BR> <BR> <img src="http://photosaws.sparkpeople.com/guid/82f952c5-5ea9-406b-a93e-c7a9de979213.jpg"> <... Fri, 21 Jul 2017 09:59:30 EST My journey is easy when I don't rock the boat http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6375763 I have received many interesting comments on my last blog that made me thinking. <BR> My story with the cherries might have sounded like a turmoil, but what I was contemplating were quite minor feelings. They only stood out because I'm in a nice peace with food most of the time. <BR> <BR> To me, keeping up my healthy eating habits is similar to paddling down a long river, sitting safely at the center, making only the necessary small movements to stay on course. Easy, no effort is required. ... Fri, 16 Jun 2017 03:44:46 EST Challenging Cherries http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6373778 There are 9 flats in our house, and our garden has been neglected for many years, due to lack of interest and difficulties in agreeing on things. <BR> As I shared previously, I decided to take care of some part of it, and all the neighbors are happy with the result. <BR> A pleasant side effect of my attention was that I discovered two cherry trees with lots of delicious cherries. We have never noticed one of them, and we ignored the other one because the few times we checked, produce was alwa... Sun, 11 Jun 2017 14:43:03 EST Good week #5 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6370697 For-day weekend: took Friday off and Monday is bank holiday here. <BR> Again, I swapped my runs and walks for gardening, <BR> that is, pulling up stinging nest roots (there is a lot as they lived happily undisturbed for years, and picking cherries. There is plenty and they are delicious. <BR> 2 hours in the early mornings, when sun is not too hot yet. <BR> I do yoga on most days, and I still do my morning walks and runs on working days. <BR> It is getting too hot already at 6:30 am. <BR> <BR... Sun, 4 Jun 2017 12:29:50 EST Good week #3 and #4 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6367155 Update about last 2 weeks: both were good. <BR> I had surprise weigh-ins: on 4 days in a row I was below 57 kg (125 pounds) and I haven't seen such low numbers since I got pregnant with my first child in 1992. <BR> I have been in maintenance since 2011 in the sense that I have been at a goal weight that made me happy. My original goal was 66 kg (145 pounds), so I lost quite a lot since them, in stages, as I learned new things that made dieting easier for me (that is, the Beck Diet Solution). ... Sat, 27 May 2017 05:13:37 EST Good week http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6361452 Work was OK except Friday when I had to write a presentation all day - I have been putting this off for some time. I rarely procrastinate, but now I did. Oh well, big part is ready. <BR> <BR> Eating went well, exercise too - I swapped a few runs / walks for gardening, lots of lifting, digging and climbing stairs. I have some muscle soreness which is funny, as I never have any after my runs. Today I mowed the Lawn first time ever, because it is brand new. I laid down natural grass carpet 12 d... Sat, 13 May 2017 15:37:30 EST Good week http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6358907 Work week was only 3 days, and I utilized my free time hiking and gardening, made great progress. There were some challenging situations at work, for the most difficult one both possible outcomes are poor - I stressed over it for a day but came to accept there is no really good solution, and just do my best. Phew. <BR> Planted daylilies and plantain lilies from my mom' garden, and my grandma gave them to her 30 years ago. <BR> <BR> Eating went well, exercise too, especially with tons of gard... Sun, 7 May 2017 14:37:59 EST ... and another challenging week - but the next will be easy! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6355048 Work was busy and difficult again, but I got past important milestones and accomplished a lot. Next week starts with May 1st - bank holiday! <BR> Then I take a haft day off on Tuesday and work the other half from home, and there is nothing huge looming over me for the remaining 3 days. <BR> <BR> As days are getting longer, I tend to wake up 60-90 minutes too early, and spend that time sitting on my bed, practicing mindfulness of breathing, then lying down practicing loving kindness meditatio... Sat, 29 Apr 2017 05:31:24 EST Another challenging week - but getting better http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6351819 Things are looking better. <BR> At work I still have 2 large and 1 small project and 1 important presentation to make, on top of my normal tasks, but I made good progress in preparing for them. <BR> Creative processes induce a buzz in my brain and I don't like too much of that at the same time. <BR> Oh well... this too shall pass. <BR> Meditation helps to calm my mind, and has an amazing side effects: when I lose concentration and my mind wanders off while sitting, I have very good ideas, mu... Sat, 22 Apr 2017 04:22:30 EST Challenging week http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6350014 I planned to write weekly update every Saturday about my healthy lifestyle journey and Beck skills. Life happened and this Tuesday morning is the first time I can do this. <BR> <BR> Work week was busy, and I made good progress in my projects and working groups. <BR> <BR> We had a 4-day weekend, from Good Friday to Easter Monday, <BR> Saturday we had family lunch, four of us and MIL, and it ended in conflict and heated argument between me and my daughter. I usually don't take it personally b... Tue, 18 Apr 2017 03:18:18 EST Update and book review http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6342551 It has been more than a month since I last blogged. <BR> I have been doing well on eating, exercise, sleep and meditation, and my weight settled at a bit lower center weight, 58 kg /128 pounds. <BR> <BR> In the Beck Diet Solution team we are doing a group reading of the pink book, we are on day 32 today, and our group of readers is very active, sharing progress on the program day threads. <BR> <link>www.sparkpeople.com/myspark/team_mes<BR>sageboard_thread.asp?board=0x10071x647<BR>33921 </li... Sun, 2 Apr 2017 07:14:18 EST Habits are stronger than Willpower http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6321188 It would be nice to just decide "I'll lose the weight and I'll keep it off" and do it by sheer willpower. Sadly, willpower often runs dry after a few weeks, old habits come back and after some desperate struggling weigh loss efforts diminish and sink into oblivion. Dieter is back to square one, and has another evidence that weight loss is impossible, not to mention weight maintenance. <BR> <BR> This reminds me of the summer when I learned how to swim. <BR> I was 7 or 8, already had a few les... Sat, 25 Feb 2017 06:18:26 EST Why is it easy to stop after right-sized meals and hard to stop after oreveating? http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6317267 Had an interesting insight last night. <BR> I ate my planned dinner, my square of dark chocolate, didn't feel really full but I knew it was my portion and there's no more. Went on with my evening without thinking twice, watched a movie with DH, and 20-30 minutes later I noticed I was completely full. <BR> <BR> The insight part is this: <BR> in the past few weeks I often weighed in a bit under my goal, increased amount of my planned food a bit AND allowed myself small amounts of unplanned foo... Fri, 17 Feb 2017 04:12:19 EST Hunger is Not an Emergency http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6314749 Hunger is not an emergency. <BR> Most sensations that feel like an emergency are not real hunger but cravings, intense wanting to get a certain food we wish to eat, for comfort or for pleasure. <BR> <BR> Hunger can be an emergency, if one hasn't eaten for days, or is lost in the wilderness on a cold windy winter day and there is no hope to get food and shelter before the night falls. <BR> <BR> Hunger can be an emergency, if one doesn't get the calories needed to survive for many days, weeks... Sun, 12 Feb 2017 05:40:57 EST Good week http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6314497 I had a good week at work, all is well in my family, I ate well and exercised, and enriched my life by going to a Greek dance club with my best friend which we enjoyed very much. <BR> It is every Sunday, 1 hour dancing lessons and 3 hours of line dancing (circle, actually). <BR> <BR> My weight graph is different from usual. <BR> Daily fluctuation is small, within 1-2 pounds, but there is a very slow downward trend, at the bottom of my maintenance goal range. <BR> Now it seems to go sideways,... Sat, 11 Feb 2017 14:49:59 EST Power of learning and practice: food susceptibility changes http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6311027 Food-wise this week was not perfect. <BR> Ate well and on-plan most of the time, but on Thursday I fell out of balance in quite a silly way: cooked milk rice for DD who was sick, and I tasted it a few times to see if it is done yet. <BR> As always, eating unplanned things standing up kicked me out of my happy place where I'm free from overeating and cravings. Ended up eating 4 half-cup servings, two hours after lunch, and it was not easy to stop.Yikes. Added a large apple and called it dinner... Sun, 5 Feb 2017 05:56:37 EST Busy week, a fall and resting weekend http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6306794 This week was very busy, had to travel with colleagues on 3 days, with a long drive added on Friday. Had a lot to keep in mind and manage. <BR> On top of that I slipped on smooth ice Tuesday evening, fell and hit my bottom hard - luckily the pain diminished soon, and I can sit, walk and do yoga freely, only a few movements hurt. <BR> <BR> This meant I exercised less than usual, but still did something every day. <BR> Today I went out for a forest run - I started out slowly but my caudal bone... Sat, 28 Jan 2017 14:57:31 EST Good week and lovely walk http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6302337 I woke up too early today, stayed in bed and did a body scan meditation, starting my day in a happy and peaceful mood. <BR> <BR> We have lovely sunny weather today, -6 oC / 21 oF and no wind at all. <BR> I remembered from last week that the forest path is covered in packed snow and ice, so I put my YakTrax snow cleats on - I always enjoy walking safely on smooth ice. Makes me feel invincible : ) <BR> The forest was beautiful, blue shadows on the perfect white snow, a long line of fresh red ... Sat, 21 Jan 2017 05:16:55 EST Another good week http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6298365 Going backwards: <BR> this morning I had a wonderful run on my favorite forest path. We had some snow this week and the forest was gorgeous: white snow, brown tree branches in sunshine, blue sky, golden and white clouds... loved it. <BR> I had nothing to take pictures with, but a Spark Friend posted a picture that looks exactly like the path I ran on : ) I live on the other side of the world so it made me smile. <BR> <link>http://www.sparkpeople.com/mypage_pu<BR>blic_journal_individual.asp?... Sun, 15 Jan 2017 04:47:55 EST Good week http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6294031 I was back to work on 29th December, but took a day off on 3rd January, to spend with my sister and her kids. We walked on snowy hills in freezing cold wind, it was beautiful. <BR> Unlike my usual Christmas vacations, I didn't run more than usual, instead I swapped quite a few runs for walks with my sister and kids. Which was a good thing nutrition-wise: I didn't have the false impression that it is OK to eat more because I ate less. <BR> <BR> They flew back to Spain on 4th, but I had to ski... Sun, 8 Jan 2017 17:12:13 EST What makes weight loss and maintenance possible? http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6290077 My answer is continuous learning and practice. <BR> What was impossible becomes manageable, what was hard becomes easy. <BR> After seeing my weigh yo-yo upwards helplessly all my adult life, I had two great learning experiences that helped me change my lifestyle and attitude. You can see them clearly on my weight graph: <BR> <img src="http://photosaws.sparkpeople.com/guid/f317807d-d31b-4146-8be8-487907c7156e.PNG"> <BR> The first was in June 2011: reading The Spark by Chris Downie, SP founder... Tue, 3 Jan 2017 04:27:52 EST Vertigo - it is better http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6287783 Thank you for your supportive comments on my feed, dear friends! <BR> <em>247</em> <BR> Yesterday morning I was doing my morning yoga happily, then at bending down my head in cat cow pose I felt a few seconds of spinning vertigo. Then it came back every time I bent my head down below horizontal, or if I bent my head back behind horizontal. Quite intense, almost falling out of the pose, nystagmus and nausea 1-2 minutes at a time. Had to modify sun salutations and do planks instead of downw... Sat, 31 Dec 2016 04:17:00 EST Irrational thinking induced by Christmas cookies http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6285228 I ate well all day on 24th December, till the end of dinner. <BR> Then came the cookies. <BR> I planned to eat two. Then I ate one more and one more. <BR> The more I ate, the better idea it seemed to have another one, without thinking. <BR> I stopped counting, but ate a lot and had the general feeling that I totally blew it. <BR> It didn't spoil my evening and I enjoyed being with my family, but felt rather silly for giving in. <BR> You see? I went from "it is OK to eat countless cookies, hey... Sun, 25 Dec 2016 15:00:33 EST I'm free from emotional eating! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6281952 I had a great victory last night. <BR> After a lot of stress at work, a schedule change that made me drive through the city in the rush hours, and by the time I got home I was full of stress, anger and was in a bad mood. <BR> This is very rare, I can't recall when I felt so tense and irritable the last time. <BR> Arrived home, went to the kitchen, fresh white bread rolls on the counter. Ignored them. <BR> A half milk chocolate bar on the windowsill. Closed the package and put it in the metal ... Sat, 17 Dec 2016 05:11:31 EST