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 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 Short update http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6279432 Weekend went by so quickly... <BR> I did my planned walk, run and yoga, planned my meals the night before or before breakfast, monitored my eating in writing. <BR> Ate our successfully, said no to large delicious-looking dessert and ate grapes instead. <BR> Weigh is where I want it to be, in the lower half of my range. <BR> We had lovely mild sunny weather. <BR> <em>67</em> Sun, 11 Dec 2016 11:40:04 EST Year and party report - protective power of planning http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6275602 The party was great, and I did well. <BR> I learned again that planning ahead has a protective power against overeating. <BR> <BR> <em>248</em> half glass of red wine upon arrival - I enjoyed it and drank water thereafter <BR> <em>230</em> Raffello coconut-almond bonbons - our table won a heap of sweets in the quiz - I hadn't planned these but ate 2 of them. Had I planned them, I would have known each tiny bonbon contains 60 calories and 5 grams of fat, and probably would have decided... Sat, 3 Dec 2016 04:45:36 EST Preparing for company year end party http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6275211 Tonight is our company's year end party, and I have made my plans, organizers always send out the menu in advance which is very helpful <BR> I decided immediately that I'm not going to have soup, starters or any kind of bread. <BR> Then I picked a main course (roast duck with baked potatoes and steamed cabbage) and one dessert (blueberry cheese cake). Alcohol: I'll have a half glass of read wine upon arrival. Tracked what I thought is a fair portion... it was 1010 calories. <BR> Hmm that is ... Fri, 2 Dec 2016 08:05:58 EST Good week, some sabotaging thoughts http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6272818 This week was good too. <BR> Eating went well, but I had a few sabotaging thoughts, like "US Spark Friends are having wonderful Thanksgiving meals, It really doesn't matter if I eat an extra square of dark chocolate" or "I don't feel full, I want to have an extra banana". <BR> Most of the time I said no, not because a small piece of chocolate or a banana has many calories, but because unplanned food leads away from peace and balance. Waited a few minutes and fullness kicked in, I really didn... Sun, 27 Nov 2016 13:09:54 EST Good week http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6269645 This was a good week. <BR> Work was challenging, one long travel day and several year end review discussions. <BR> Eating went very well. <BR> It is amazing how much full food planning and tracking can help, ever after 5 years of maintenance and eating well. <BR> This week I planned my food each night for the next day in SP Nutrition Tracker, and whenever I saw calories or fats a bit high, I wanted to make the graphs look better, and fine tuned my Food Groupings. (Calories, Fat, Carbs and Pro... Sun, 20 Nov 2016 05:02:32 EST End of Beck Reboot, tracking food http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6267652 In the Beck Diet Solution we have been doing a group reading of The Beck Diet Solution, the pink book. <BR> <link>www.beckdietsolution.com/ </link> <BR> I have finished a few days ago, this was my second reading, but my first group reading - it was amazing to read blogs and posts of our team members, hear about experiences and insights of others. I learned quite a few new things that slipped my attention the first time, and I'm more confident in my Beck skills than ever. <BR> Many thanks ... Wed, 16 Nov 2016 04:02:08 EST Our trip to Venice http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6263093 Our visit to Venice was beautiful. We stayed in this red house, located in the Dorsoduro district, just a few minutes walk away from Grand Canal. <BR> <img src="http://photosaws.sparkpeople.com/guid/beb0e4a4-150d-46fc-9252-8e92b6118143.PNG"> <BR> <BR> Weather was sunny and mild in the first half, and rainy in the second half. <BR> We walked a lot, admiring the canals, palaces and cathedrals. <BR> One of the most famous palaces, Ca' d'Oro is open to the public and we happily went inside. <B... Mon, 7 Nov 2016 04:46:39 EST Beck Diet Solution: an additional Sabotaging Thought analysis http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6260151 Even though I'm on Day 32 of the program, during my forest walk my thoughts returned to Day 27 sabotaging thought analysis. Somehow my set of response cards felt incomplete, something important not captured. Why do I cling so much to "saving" leftover food? to eating bread at restaurants? to snatching leftovers from plates of others? <BR> Because I have unrealistic expectations of the pleasure I can get from those bites. <BR> How nice it would be, just eat X and be happy! <BR> I imagine eatin... Tue, 1 Nov 2016 06:44:50 EST Beck Diet Solution: Day 27 Master the Seven Question Technique http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6259873 Now, this is the most intense and interesting part of this 42 day program. <BR> Day 25 task was to identify my own sabotaging thoughts, that tell me to abandon the food plan I made last night and eat something else or bigger portions instead. <BR> Day 26 task was to recognize thinking mistakes "thanks" to which believe my sabotaging thoughts are actually true. (see more details in SWEDE_SU's review) <link>www.sparkpeople.com/mypage_public_jo<BR>urnal_individual.asp?blog_id=6257734 </link> ... Mon, 31 Oct 2016 14:51:51 EST Beck Diet Solution Day 26: Recognize Thinking Mistakes http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6257489 The book categorizes 9 kinds of thinking mistakes related to food and eating - even people who think clearly and logically in other areas make these mistakes often when it is about food. <BR> <BR> Today's task was recognizing these thinking mistakes in the sabotaging thoughts identified yesterday. <BR> <BR> Sabotaging thought 1: <BR> It is OK to eat unplanned pizza slices because it tastes so good and DS left it for me. <BR> #3: overly positive fortune telling: <BR> eating extra pizza ma... Wed, 26 Oct 2016 14:52:01 EST Beck Diet Solution Day 25 Identify Sabotaging Thoughts http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6257040 The first time I read this chapter, I was skeptic about the concept of sabotaging thoughts, now I accept the fact, yes, there are thoughts justify eating things not on my plan. <BR> Things I didn't put on my plan because last night, secluded from triggers, thinking clearly, I decided it was not a good idea to eat them. <BR> <BR> The good thing is, mind can be trained, and the power of sabotaging thoughts can be broken. <BR> The first step in the training is exactly this: identify them. <BR> ... Tue, 25 Oct 2016 16:42:28 EST Beck Diet Solution Day 22 Say Oh Well to Disappointment and my day http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6255479 This is my second reading of The Beck Diet Solution, and I'm halfway through the book. <BR> I read a chapter every day, complete the to do list and read my response cards. <BR> Two new insights: <BR> Thinking like a thin person includes being happy and satisfied with the amount of food thin people eat. <BR> The more trigger inducing potential a certain food has, the slower I have to eat it. The faster I want to eat it, the slower I have to eat it, otherwise I will not be satisfied at the en... Sat, 22 Oct 2016 16:04:26 EST Beck Diet Solution Day 14 Plan for Tomorrow, Day 15 Monitor Your Eating http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6251520 This is my second reading of the Beck Diet Solution and I'm impressed by and thankful for this wonderful book. <BR> It is built from small lessons and exercises, all very simple by themselves but together construct a roadmap to dieting in an easy and peaceful way, without struggles, and a safety net for the inevitable slip ups. <BR> <BR> Today I completed Day 14 and did reading and preparation for Day 15. <BR> I made a new, combined response card, and I'm going to read it every day till Day ... Fri, 14 Oct 2016 14:39:40 EST Beck Diet Solution Day 11 and 12: Hunger? Desire? Craving? and Practice Hunger Tolerance http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6251009 DAY 11: evaluate what I feel before, halfway through, at the end and 20 minutes after each meal. This was very interesting, despite doing second round. <BR> Thanks to my first round early 2015, I had learned the difference between hunger, desire to eat and craving, and have practiced ever since. <BR> Before that, I labelled all these food-related feelings as "hunger", despite knowing the difference on intellectual level. <BR> Since then, I rarely have cravings and I'm content with my simple b... Thu, 13 Oct 2016 14:54:19 EST White Bread and Me http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6248172 I had a very strange experience this morning. <BR> I haven't bought white bread for a long time, it is DH who buys it for himself and or son. DD and I do not eat white bread. But today I bought a loaf for the boys. <BR> <BR> After shopping I went for my long forest walk in beautiful sunshine. Very soon the image of the bread came to my mind, and my mouth started watering, I had to swallow several times. And the image of bread kept returning several times, with intense salivation. The taste ... Sat, 8 Oct 2016 06:22:43 EST Beck Diet Solution: Day 4 and 5 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6246860 Day 4: Give Myself Credit: <BR> I posted about this on team threads - it was a great reminder for me, as I forget about this again and again. <BR> <BR> Day 5: Eat Slowly and Mindfully <BR> this is too long to post on the threads. <BR> Until I read the Beck Diet Solution in Jan-Feb2015, I was a very fast eater. I inhaled my meals in 6-8 minutes and didn't even notice it was not right! I worked my way up to 20-30 minutes at breakfast (noticing every bite, but reading between bites) and 15-15 m... Wed, 5 Oct 2016 15:47:19 EST Beck Diet Solution Day 3: Eat Sitting Down http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6245736 This is my favorite day! <BR> When I read the Beck Diet Solution the first time, I was not aware that I eat quite a lot standing, I didn't think it was important. <BR> But I'm a good self-help book compliant person and did this assignment anyway... and I got hungry and started to lose weight on the same diet immediately. I found out I had eaten 3-400 calories standing up without noticing! <BR> <BR> Now, at second reading I am convinced this is an important skill and it was worth reminding my... Mon, 3 Oct 2016 13:42:28 EST Beck Diet Solution Day 1: Record Advantages of Losing Weight (Maintaining Weight Loss in my case) http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6244751 The Beck Diet Solution Reboot of October 2016 starts today in the BDS team. <BR> In the introduction, dr. Beck writes about past weight loss attempts of her clients: <BR> "Why had they been so unsuccessful?... <BR> They hadn't lost weight or kept it off because they didn't know HOW... They didn't realize that the could learn how to diet successfully, just as they had once learned to drive a car or to use a computer." <BR> So, in the next 2 weeks we will learn and practice skills we need to di... Sat, 1 Oct 2016 16:09:59 EST Beck Check #20, high school reunion and retreat http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6241435 This was a good week. <BR> Had to twist my exercise schedule on account of two business trips with long drives, but did everything I planned. I requested a day off (Thursday) for the long hours worked. <BR> Eating went well. <BR> All is good, so I only did my weekly Beck skills checklist and read Advantages Response Card, D3 Eat Sitting Down and D5 Eat Slowly and Mindfully. <BR> <BR> Our 30 years high school reunion was Friday night, after work. <BR> It was good to see most of us look great ... Sun, 25 Sep 2016 06:59:10 EST