KRISZTA11's SparkPeople Blog KRISZTA11's Blog on SparkPeople, home of free diet plans and a healthy living community Year and party report - protective power of planning 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 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 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 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 In the Beck Diet Solution we have been doing a group reading of The Beck Diet Solution, the pink book. <BR> <link> </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 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=""> <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 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 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><BR>urnal_individual.asp?blog_id=6257734 </link> ... Mon, 31 Oct 2016 14:51:51 EST Beck Diet Solution Day 26: Recognize Thinking Mistakes 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 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 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 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 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 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 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 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) 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 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 Beck Check #19 - good This was a good week. <BR> I followed my plan at all but one meal - that is success 20/21 meals. <BR> The unplanned meal was comfort food, response to unpleasant emotions - ate tortellini instead of my planned dinner. <BR> That meant I had the brown rice and beans I cooked for the next two dinners - and it was so easy to just take them out of the fridge, microwave them, add olive oil and vegetables. Knowing what I was going to eat and really eat it was comforting and pleasant. More than the s... Mon, 19 Sep 2016 03:39:22 EST My 5 Years of Maintenance: a journey of continuous learning and practice I reached my goal weight 5 years ago, 16Sep2011. <BR> That's a huge milestone - when you've maintained for 5 years the likelihood of regain drops to 27%! <BR> I wrote my first SP blog on the day I reached my goal: <BR> <link><BR>urnal_individual.asp?blog_id=4487673 </link> <BR> <BR> The upcoming anniversary kept me thinking during the past week, searching for what message to share here about my journey... it is continuous learning and practice. <BR> ... Sat, 17 Sep 2016 07:14:43 EST Beck Check #18 and retreat Good week again. <BR> Workload was low and I noticed I can easily take 2 days off and still get everything done - so I took Thursday and Friday off, and went to my parents' summer house for a 2-day silent retreat. It was my sixth this year. <BR> As always, I did long hikes on the hills, and lots of meditation: breathing, walking, sweeping (ie. through body parts), mindful walking barefoot on the grass, listening to dharma talks. <BR> Some sessions I got to very good levels of concentration. <... Sun, 11 Sep 2016 16:50:24 EST Beck Check#17 and meditation update This was a good week again. <BR> After realizing unmeasured summer fruits can get me into trouble, now I measure watermelon, cantaloupe and grapes at dinner. Weight is back to center and I feel good. <BR> I ticked all items on my weekly Beck to do list as done or not applicable (eg. go cravings, no sabotaging thoughts...) <BR> So I read my Advantages Response Card, <BR> (a few weeks ago I added a new, very meaningful response to "Why Do I Want to Maintain my Weight by Sticking to my Plan?" ... Sun, 4 Sep 2016 04:52:36 EST Beck Check #16: now I know why... Now I know why it took me 4 weeks to get rid of weight gained on vacation, instead of the usual few days... it is Watermelon and Cantaloupe! <BR> I always measure all my food on kitchen scale, cheese, legumes, butter, peanut butter, cheese, rye bread, nuts and seeds... but not fruits and vegetables. <BR> Not vegetables because they really have so few calories they are not worth to fuss with. <BR> Not fruits because even if they can hold significant calories, portions are obvious. <BR> And thi... Sat, 27 Aug 2016 04:31:13 EST Beck Check #15: good This was a good week. <BR> At work I had some time on my hands and organized my emails and notes, discarding thousands of emails I will never need and making my folders, calendar and tasks simple and easy to use. I also started to use OneNote, very useful and pretty. <BR> <BR> I followed my food plan, 3 meals a day, pre-planned portions, no unplanned eating. <BR> I was a little disappointed on Friday morning when I my weight was up exactly where it was 3 weeks ago, returning from vacation...... Sat, 20 Aug 2016 05:34:28 EST Beck check #14: better Last week's summary blog helped. <BR> I did a better job at not eating standing up (except some watermelon after dinner), and followed my plan. Now I'm one pound closer to my center weight - at least I was before I left for a 3-day mini vacation with my parents and two sisters + their husbands and kids. <BR> Little nephews and nieces are adorable. <BR> I ate well and did my usual exercise, but due to unusual / salty food I expect I'll be back up. <BR> Oh well... Direction is good, so I don't ... Mon, 15 Aug 2016 15:55:29 EST Visualisation of balance The first weeks of weight loss phase always seem easy. I'm determined and motivated, I'm active, I have a good food plan and follow it 100% - and magically I feel stronger and happier immediately, before losing a noticeable amount of weight. I know what I want to eat and I'm satisfied with that. In past, I always gave up after those few happy weeks. <BR> <BR> Five years ago things changed (thank you Spark People!) and here I am in maintenance. <BR> I still notice that it is very easy to stay... Wed, 10 Aug 2016 04:54:12 EST Beck check #13: so-so I'm not very happy with my eating this week. <BR> Same old, same old: breakfast and lunch fine, dinner somewhat bigger than it should be, and on top of that, almost every day of the week abundant amounts of ice cream were available, wherever I went. And most days I had 2-3 portions, over my normal food. <BR> Result: I'm still 2 pounds over center weight, and I experience some food coma and cravings on most days. <BR> I never suffer from them when I follow my plan, and I don't want to - so I n... Sun, 7 Aug 2016 16:26:07 EST My summer vacation - picture blog We spent the first 7 days of our vacation in Austria, 2-2 nights at small villages surrounded by nature: mountains, rivers, waterfalls, glaciers. Lots of hiking, biking - wonderful experience... My beloved hills in Hungary are rather small compared to these mountains so I enjoyed every minute spent in this (for me) special environment. <BR> First picture was taken at our second guest house, then I hiked up to the border between Alpine forest to bare rock. I loved how thick pine forest thinne... Sun, 31 Jul 2016 17:00:28 EST Beck check#12: vacation I was on a 10-day vacation with DH and two grown up kids - this blog is about the healthy lifestyle aspects, will write a separate blog about the places we visited, with pictures. <BR> <BR> Eating: I did great! <BR> Followed my plan: 3 healthy meals a day, nothing in between. <BR> Indulgences: 1 full size pizza (in Italy), and a midnight snack when we got home after a 14 hour drive (yellow sweet corn, sunflower seeds, dark chocolate) <BR> Alcohol: I drank a small beer 3 or 4 times with dinne... Sun, 31 Jul 2016 15:55:44 EST Beck check #11: good week 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 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 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 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 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 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 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 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><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 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 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 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 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 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 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 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 "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) 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 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 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><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 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 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