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/ Beck check #11: good week http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6201417 This week was good on all fronts: private life, work, food and exercise. <BR> Kids are traveling, making steps toward adult life in different ways: both organized their trip without any help from us, and DS went with his girlfriend, DD pays everything by herself. <BR> DH and I have the evenings and the weekend to ourselves, things are where we left them, kitchen and rooms are tidy, no need for grocery shopping ; ) <BR> <BR> Eating was good: I did not eat anything off plan or outside meals, ... Sat, 16 Jul 2016 10:49:14 EST Inner peace is priceless http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6199016 Most of the time, when I eat well, sleep enough, don't drink alcohol, follow my exercise plan and meditate daily, I experience a very pleasant state of mind: peace, calmness and inner bliss. At the same time I feel alert and full of energy. <BR> Especially in the mornings when I do my yoga and walk or run, I'm very happy for no reason whatsoever. <BR> <BR> Now, in the past week I did a few things that did not fit in my healthy lifestyle. <BR> Nothing horrible and not many times: <BR> -once a... Tue, 12 Jul 2016 03:16:21 EST Beck Check # 10: good week and epic fail on Saturday http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6197867 I had a good week, both in my private life and at work too. <BR> Exercise went well, there was an extra evening walk with husband, but I skipped 2 morning yoga workouts due to work schedule and did not do them in the evening because I was lazy. <BR> I'm not good with evening exercise. <BR> <BR> Last week I reported I have trouble with eating standing up & nibbling, so I monitor this daily. <BR> No problems all day, only when I get home from work. <BR> Not really cravings (discomfort level 1... Sun, 10 Jul 2016 04:50:35 EST Beck check #8 - behavior adjustment http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6193977 In the past 2 weeks I noticed my tendency to eat unplanned bites standing, <BR> the problem with this behavior is not the extra calories. <BR> Nothing is wrong with a big slice of watermelon or a very small cup of ice cream. <BR> The problem is the more unplanned bites I eat standing, the more I want, and I have (mild) cravings and struggle instead of the usual peace and freedom from cravings. <BR> <BR> I wanted my peace back, so paid attention and practiced Beck anti-craving techniques. <BR... Sun, 3 Jul 2016 08:25:47 EST SP Planner: found my weight loss phase blog entries #4 and Last: September 2011 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6193398 These are the last ones of my old weigh loss phase journal series, <BR> because I started to write real blogs when I reached my goal. <BR> <BR> 03Sep2011 - Portion size versus serving size <BR> I believe "portion size" is not always same as "serving size", especially not for grains. <BR> We are supposed to eat 6-11 serving sizes of grains, but we do not have 6-11 meals a day. <BR> I have 4 meals (breakfast, lunch, dinner, dinner 2), usually around 280-350 calories. <BR> One serving of grain... Sat, 2 Jul 2016 05:07:00 EST SP Planner: found my weight loss phase blog entries #3: August 2011 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6193396 01Aug2011. Feeling good and No Cigarettes <BR> Nothing special, I just feel good today, <BR> Slept well, so well that DH snoring on my side woke me up once only and I slept back immediately. <BR> <BR> No cigarettes for 5 days - this did not happen to me in the past 6 years. <BR> But I don't miss it - well, 1-2x daily I feel a vague urge to light one, but ut goes away within a minute. <BR> If the urge was worse, I could always meditate, but I never had to meditate as an emergency solution. I ... Sat, 2 Jul 2016 04:44:45 EST SP Planner: found my weight loss phase blog entries #2: July 2011 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6193394 02Jul2011: How I spend time <BR> Tracking food and physical activity and goals, and writing journal takes quite a lot of time. <BR> This is the time I used to spend sitting at my desk in the evenings, reading and eating mindlessly. And it is at least as good a way to spend time. <BR> It wa just inertia, the easiest way, when I used to eat all evening. <BR> The way I grew up - eating was the central interest at my grandparents' house. <BR> <BR> Today I bought some new super foods: millet and ... Sat, 2 Jul 2016 04:29:29 EST SP Planner: found my weight loss phase blog entries #1: June 2011 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6193388 One of my teams' message boards provided a link to Spark People Planner, where one can make private journal entries and set up appointments and reminders: <BR> <link>www.sparkpeople.com/myspark/planner.<BR>asp </link> <BR> <BR> In the past it used to be more visible, but it was moved elsewhere and I completely forgot about it. <BR> Yesterday I checked - and all my weight loss phase journal entries are there! <BR> I share those that are relevant to my healthy lifestyle journey. <BR> <BR>... Sat, 2 Jul 2016 04:00:58 EST No cravings tonight http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6191247 My craving log and Beck Day 13 Overcome Cravings response cards were waiting for me on my desk, but I didn't need them tonight. <BR> When I was finishing my watermelon slices after dinner, I quickly decided dessert is one square of dark chocolate and ate it. <BR> No indecision, no struggle, no cravings. <BR> This is how I like it ; ) <BR> <BR> My response card says (copied from the book, not my own wisdom) <BR> "The emotionally painful part of cravings is the struggle. <BR> Once I say with t... Tue, 28 Jun 2016 14:53:57 EST Overcome Cravings reminders http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6190582 So, after last week's mild evening overeating episodes I decided not to wait until I'm in trouble, <BR> instead this morning I pulled my old Beck D13 Overcome Cravings, placed it on my desk where I eat dinner, and made simple log to record what happens. <BR> Last year when I did the book I could not do this experiment anyway, because I had no cravings to work with. <BR> <BR> Sunday and Monday was similar: after proper dinner I still felt like eating something more. <BR> Tonight I had room fo... Mon, 27 Jun 2016 13:26:42 EST Beck Check #8 and overnight stay at my parents http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6189813 Eating was OK this week, but far from perfect. <BR> Almost all evenings I ate a few bites of bread standing in the kitchen - at least alarm LEDs were blinking in my head, I knew I'm on the edge of provoking cravings and overeating. <BR> Thanks to that, overeating remained minor. <BR> <BR> Saturday night I was going to have a date with my parents at their summer house - and it was moved to Friday night as my son wanted to have a party in our home. <BR> We sat on the terrace of their house, t... Sun, 26 Jun 2016 08:59:25 EST My new staple foods http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6187046 Early April I stopped eating meat regularly. <BR> I only eat a small portion of meat when someone (usually DS) cooks for the family, especially to honor the cook and show my appreciation. I don't miss it. <BR> To make sure I get enough protein and nutrients, I planned to eat more eggs, diary and legumes. Also switched from white to brown rice. <BR> <BR> I got to love legumes, they became my new staple foods. <BR> Now, my breakfast is always oatmeal with nuts and fruits, workday lunch is rye... Tue, 21 Jun 2016 16:22:26 EST Beck check #7 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6185284 Good week again. <BR> Took 3 days off, and spent 2 days - 2 nights on self retreat at my parents' house, this was my 5th this year. As the house is on a hill, and the back door of the garden opens to a hiking trail, my retreats always include several hours of hiking. <BR> Thanks to this, I did more exercise than usual: 900 fitness minutes and 3600 calories for the week (my plan is 400 minutes, 2600 calories). <BR> Did a lot of meditation, had nice experiences of calm, silence and concentratio... Sat, 18 Jun 2016 16:40:18 EST Beck check #6 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6180679 This was a good week again. <BR> I complied with my plan all week except 2 times: accepted a chocolate wafer from boss at work one afternoon, and accepted 2 small slices of leftover pizza from DS after dinner once. <BR> That is fairly good compliance, and did not induce cravings or any negative feelings in me. <BR> <BR> For any new readers, the plan I'm following is a mixture of Beck diet solution and Bright Line Eating: <BR> Beck: <BR> -eat sitting down, slowly, noticing every bite <BR> -e... Sat, 11 Jun 2016 05:49:57 EST Beck check #5 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6176401 A good week again! <BR> I had one minor slip up that I blogged about during the week. <BR> Otherwise eating, exercise, meditation and work went well, and I have been in a good mood. <BR> So, I only read my Advantages Response Card, titles of all other response cards and an old sabotaging though analysis card (relevant to Monday mishap) <BR> <BR> Sabotaging Thought: <BR> "It is OK to eat this small piece of bread. It will satisfy my craving, and then I'll stop eating immediately and I will fe... Sat, 4 Jun 2016 13:54:32 EST Meditation progress analysis http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6175540 "Thanks" to waking up too early almost every day in the past 2 months, I developed a consistent daily meditation routine: I do 45-60 minutes 5-7 times a week, in the morning. <BR> I took notes of my experience and found out what works best for me. <BR> <BR> Timing: <BR> My concentration is sluggish if I meditate immediately after waking up, just sitting up in bed. I did that for a while because the earlier the time is, the lower the risk of noise and disruption is. A few times I woke up real... Fri, 3 Jun 2016 04:02:36 EST Minor derailment on the food front (2) http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6173496 I usually write summaries on the note of "this was a good week", that means all meals were fine and had no negative sensations/feelings regarding food: no cravings, no overfullness, no hunger (no more than mild, few minutes per day). <BR> <BR> Poor food choices are rare, and nothing horrible and I don't think it is very important. I had one last night, and I share for the Beck check how I handled it. <BR> <BR> So, Monday was a hard day! I had 4 meetings, 90 + 90 + 30 + 60 minutes, with no ... Tue, 31 May 2016 04:04:26 EST Beck check #4 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6172272 This was a great week. <BR> <BR> Eating was good - proper portions, all eaten sitting, paying attention. <BR> Exercise as usual - 4 runs, 3 walks, yoga every day. <BR> Last night we visited friends, they cooked wonderful mexican food, I did not plan what I will eat but ate reasonably. <BR> Did my weekly Beck check on Saturday, as there were no problems I only read Advantages Response Card and titles of response cards. <BR> <BR> There was some pressure at work, and during weekend I supported... Sun, 29 May 2016 05:33:09 EST 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