ONEKIDSMOM's SparkPeople Blog http://www.sparkpeople.com/mypage_public_journal.asp?id=ONEKIDSMOM ONEKIDSMOM'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/ Re-Beck after the days... revisiting when to stop and stay http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6433690 Beck spends some time after the days discussing When to Stop Losing and Start Maintaining (Chapter 11). <BR> <BR> This is an excellent topic for MANY of us, as we may be able to look up in a book or online what an "ideal" weight would be for our height, gender, and age... and we may have some notion in our heads what that is... but it might not match the lifestyle we're able to sustain long-term. <BR> <BR> I know, for example, that when racing a LOT, my weight will drop down to 115 (and som... Wed, 22 Nov 2017 07:47:52 EST Re-Beck Day 42 - Practice, practice, practice http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6433391 And what are we practicing? Thinking like thin people! <BR> <BR> And how do we practice it? By paying attention to how we're thinking, especially when we hit a rough patch. Last week I *finally* spray painted the uneven sections of my sidewalk that had been disrupted by a growing tree the city planted probably 25 years ago. <BR> <BR> <img src="http://photosaws.sparkpeople.com/guid/fd645171-3ad1-4a7e-b5fc-6e4b861d6a89.jpg"> <BR> <BR> For several years now, I never painted the uneven pat... Tue, 21 Nov 2017 08:01:14 EST How to celebrate - Chelsea style http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6433256 After the regular workout items, here's Chelsea's idea of a birthday treat: "65 reps of the exercise you pick": <BR> <BR> I picked the double rope slams. <BR> <BR> <img src="http://photosaws.sparkpeople.com/guid/56609d92-a137-4311-930a-6102009d9450.jpg"> <BR> <BR> Then Chelsea picked jumping pull-ups. <BR> <BR> <img src="http://photosaws.sparkpeople.com/guid/56b976c2-ca6f-43c4-8ebb-82856a05eb2f.jpg"> <BR> <BR> Pictures or it didn't happen, right? <BR> <BR> Doesn't quite rise to my ... Mon, 20 Nov 2017 19:09:08 EST Dreaming dreams, planning plans http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6432930 I listened to a two-time National Champion this afternoon outline his approach to living the triathlete's year, corresponding to the five heart-rate zones... and mapping the concept of five zones across five areas of life: <BR> <BR> Will Power <BR> Mind-Emotions <BR> Food <BR> Training <BR> and <BR> Focus <BR> <BR> A small group of triathletes gathered for this seminar, held in the home of one such athlete. Lincoln Murdoch (said champion triathlete) drove over from Eastern Iowa to address ... Sun, 19 Nov 2017 19:50:25 EST Re-Beck Day 41 - Make a new to-do list http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6432586 Just about to the finish line in the book. Having learned what you learned, make your fresh new to-do list. Some things are to-do daily. Some weekly. Some as needed. <BR> <BR> Daily list includes her specified items: <BR> * Eat a healthful diet with limited calories. (Barb's eat what's in the bag!) <BR> * Think about what you're eating before you put it in your mouth. <BR> * Sit down whenever you eat, eat slowly and mindfully. <BR> * Eat only to mild fullness (since I packed the bag, th... Sat, 18 Nov 2017 14:49:26 EST Re-Beck Day 40 Enrich Your Life http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6432185 Who can't get behind a subject like that? We'd all choose rich and meaningful lives, wouldn't we? <BR> <BR> But Beck's point was not just to do it, but to do it NOW! Don't wait to reach goal weight to set OTHER goals and make your dreams start happening. <BR> <BR> Her exercise? Take ten minutes and write down things you want to do "when I lose weight" or "after I reach goal". Then pick one and break it down into steps to take. Next, commit a date to take a first step toward achieving t... Fri, 17 Nov 2017 07:09:01 EST Re-Beck Day 38 (Deal with Plateau) and 39 (Keep up with Exercise) http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6431893 I'm going to skip Day 38, pretty much. Maintenance is one LONG rolling plateau. The challenge is to make those small adjustments that enable you to keep on keeping on. Yes, I have regained this year... but I am NOT declaring my maintenance over. I am battling to maintain my way back to my body's new home, wherever that is. Lifestyle is indeed for life, not for a few weeks or until the scale says what I want it to say. <BR> <BR> Day 39 is to Keep up with Exercise. And I AM going to addr... Thu, 16 Nov 2017 07:55:35 EST Re-Beck Day 37 - Reduce Stress http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6431564 Stress is a vital part of living. Good stress in my life? Retirement looming is in fact a "good" stress; I'm looking forward to it, planning it, envisioning how it will change my life. Planning Weddings, preparing for the birth of a child, getting a promotion, changing jobs... all are stressful even while having many positives about them. <BR> <BR> Pressure of deadlines, training for athletic events, illness, all forms of stress. We stress our muscles so they will recover stronger! <BR... Wed, 15 Nov 2017 07:58:43 EST Bonus blog Re-Beck Week 6 Fine-Tune your new skills http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6431427 Beck makes big promises for week six! "You'll improve your confidence, decrease stress, and enrich your life, so you'll reduce your risk of relapse and increase your chances of lasting success." <BR> <BR> Day 36 - Believe it! Most of the arguments Beck makes to build confidence are based on the five weeks you've been following her program, but since I've been struggling the whole time, I choose to look back further, at what I've learned in the past eight and a half years, since I started o... Tue, 14 Nov 2017 19:43:22 EST A little more problem solving http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6431256 Beck day 35 is another "get ready to weigh in" day, so I'm skipping it, in favor of rambling a bit more of my personal problem solving. <BR> <BR> <img src="http://photosaws.sparkpeople.com/guid/e97af3a3-af98-4c5e-8b8c-de2ef38f6567.jpg"> <BR> <BR> My Spark buds seem to recognize that I have "a lot on your plate". Hey, EVERYBODY has a lot on their plate at times. But the biggies for me this year have been the decision to actually retire, preparing for that transition, and the injuries and ... Tue, 14 Nov 2017 08:01:03 EST Re-Beck Day 34 - Solve Problems http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6431093 Isn't this what it's really all about? If something in your life (or lifestyle) isn't working, you're faced with figuring out 1) what the problem is, then 2) applying logic to solving it (Beck promotes her 7 question technique) OR 3) determining that it isn't something that you have control over and 4) if not, dealing with your response to the problem, and seeking needed support. <BR> <BR> I don't know about y'all, but I know when I work on steps I *can* control, I do better. When I'm stre... Mon, 13 Nov 2017 19:14:44 EST Re-Beck Day 33 - Eliminate Emotional Eating http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6430664 This is the one many have been waiting for - what does Barb have to say about Beck's emotional overeating day? Some of you may remember that when I did the Beck trek the first time, I blogged about this topic for five days! Yesterday I went back and re-read what I had written, and I will provide those links at the bottom of today's entry. Before I do that, let's take a fresh look at her day (and apologies if some of this is repetitive of what's linked). <BR> <BR> Beck opens her writing ab... Sun, 12 Nov 2017 11:12:51 EST Bonus blog - New name needed for the next addition to the home gym http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6430380 Time to play, Spark Friends... y'all helped me name Eliza the sleek wetsuit, asking for similar assistance again! <BR> <BR> You see, I had a serendipity event this morning. I went out walking thinking I might walk all the way to WalMart to acquire a reward (scented candle), but between my left ankle that gave me some echoes of "not that far today" and my little old lady bathroom needs, only put in about a mile and a third walk... and was on my way back to my house to take care of that... wh... Sat, 11 Nov 2017 12:09:22 EST Re-Beck Week 5 - Overcome Challenges Days 29 - 32 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6430317 The first four days of Chapter 5, in my own experience, are things that I used to use as "excuses" to overeat: <BR> <BR> Day 29 - Resist Food Pushers. I've blogged about this one in past treks. I am the one in control, and I am my own worst food pusher. The people in my life have adjusted to the "new me" far better than I might have dreamed. All it took was the initial consistency and firmness, and after a while, they learned and don't push any more. If I say "sorry, I'm in training", o... Sat, 11 Nov 2017 08:58:36 EST Re-Beck Day 28 Get Ready to Weigh In http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6430021 Day 28 is another "prepare to weigh in" dealing with how you feel about what the scale is going to say. I said the last time I did one of these days (21) that the Rebel is not afraid of the scale. That's still true. That does not mean that I don't CARE what the scale says, but it does mean that it's not my grade it life... but it *is* an indicator of trends... so Yes, I track, every day. I don't do the "weekly" Beck graph, because I do much longer term graphing. <BR> <BR> I'm using this ... Fri, 10 Nov 2017 09:29:38 EST Re-Beck Day 27 - Master the Seven Question Technique http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6429683 Yes, I know I'm over a week behind, but as the days go by and I mull over just what sabotaging thoughts I want to use this one on, and others get to the point of the later days that actually direct them to apply this technique, I figure I can at least review the questions: <BR> <BR> 1) What kind of logical error could I be making with this thought? <BR> 2) What evidence is there that this thought might not be true, or not completely true? <BR> 3) Is there an another way of viewing this? <BR>... Thu, 9 Nov 2017 07:48:38 EST Reinventing myself http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6429020 I stole the title from my kid sister, ALICIA363! Because that is pretty much where my head is these days, trying to figure out (again) "who am I now and what kind of future do I want?" I think this is what's behind my being stalled on the Beck re-trek. <BR> <BR> I got to day 27, which is to master the seven questions technique and I could not even begin to choose a sabotaging thought to use them on. Why? Because I'm having trouble sorting out the sabotage from the true re-invention. <BR>... Tue, 7 Nov 2017 07:52:12 EST Quick Friday status and pep talk http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6427741 It's FRIDAY. I'm wearing my red (remembering everyone deployed), not just for Huskers, and the sea of red that shows up here every weekend. <BR> <BR> Work is getting interesting as every note I get that doesn't have my understudy / incoming team lead copied on it gets forwarded, or responded to with her copied and requests that such future communications include her... we're balancing her finishing up what she had been working on and what I'm best equipped to research as final projects, and... Fri, 3 Nov 2017 07:56:32 EST It's German Chocolate Cake Day! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6427407 Got your attention, didn't I? <BR> <BR> Seriously, every workday morning, I trek down to the coffee shop on the first floor and order a brewed coffee... 1/4 of it the flavor of the day, the remaining 3/4 is decaf. And Thursday's flavor of the day is "German Chocolate Cake". I practically skip down for my "treat" on Thursdays. <BR> <BR> My Beck Trek has been suspended (at least the blogging portion) for a while... need more time to get it together, but it has not been abandoned. More to c... Thu, 2 Nov 2017 08:01:04 EST Glad it was only flurries http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6427054 Yesterday saw my first snowflakes of the season. Someone at work had a call from his wife about 2 p.m. to say it was snowing. I leave at about 2:30 p.m., so drove home in the pretties, which we large, fluffy, and melting as soon as they hit the ground, since it was near the freezing mark, and the ground was warm enough to do that. <BR> <BR> I mused that I'm glad I only have to drive to and from work 39 more times... then I won't have to worry about what the road conditions are like through... Wed, 1 Nov 2017 07:47:26 EST Quick Tuesday morning status & pep talk http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6426730 So the body is barking about yesterday's workout. I had re-scheduled last Wednesday's session to yesterday afternoon, trying to stay healthy through the interviews for my position (replacement). Made it through that, succumbed to sore throat on Friday and stayed home, then on Sunday was up to being an active spectator at the Good Life Halfsy. <BR> <BR> But yesterday, after work, Chelsea had quite the workout planned. She had me clean and slam those padded bigger weighted balls... and on t... Tue, 31 Oct 2017 07:55:30 EST The rest of re-Beck Day 26 - mapping sabotaging thoughts to the thinking mistakes http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6425845 I ran out of blog time before work Thursday morning. So didn't finish the day 26 exercise. That remainder is to practice mapping sabotaging thoughts to the "thinking mistakes." <BR> <BR> So let us take yesterday. I woke up with a sore throat, and opted after considerable self-debate to make the late-breaking decision to not go to work, but acquire some sugar free popsicles to soothe the soreness. <BR> <BR> I did well staying on plan with food only until about 1:30 p.m. and it brought up ... Sat, 28 Oct 2017 11:06:43 EST Re-Beck Day 26 - recognize thinking mistakes http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6425193 Or as I would reword it: finding logical fallacies in those sabotaging thoughts. And because I'm me, I'm going to translate this into code bugs that might equate. <em>334</em> <BR> <BR> Here's Beck's list: <BR> 1) All or nothing thinking. The fallacy here is thinking that everything is binary. It's not. You should have used a case statement! <BR> <BR> 2) Negative fortune telling. This is actually an extension of #1... you coded, "If not A (today), then not A (ever)" Which is not... Thu, 26 Oct 2017 08:03:00 EST Re-Beck Day 25 - Identify Sabotaging Thoughts http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6425025 A couple of days ago, JEANKNEE commented on one of my rebellion blogs (Day 20), "how does the rebel feel? Might the rebel feel victimized? I know that my inner rebel did. She wanted to be acknowledged as a fighter and a survivor. And, she fought long and hard until I recognized it. She typically shows up for me when I need her fighting spirit. The challenge is channeling her constructively." <BR> <BR> Yes, in recasting this as a hostage-negotiation situation, I first had the rebel as the pat... Wed, 25 Oct 2017 18:46:41 EST Re-Beck Days 22 - 24 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6424851 The three of these clump together in my mind: <BR> <BR> Day 22 - Say "Oh, well" to disappointment <BR> Day 23 - Counter the unfairness syndrome <BR> Day 24 - Deal with discouragement <BR> <BR> While Beck treats each one separately, they have many elements in common. <BR> <BR> One hard truth of life is that we each have an individual set of problems to solve and obstacles to overcome. There's very little use in comparing ourselves to others or wishing we could have a 6 foot frame if we'r... Wed, 25 Oct 2017 07:51:02 EST Re-Beck and rebellion - Day 21 and intro to Week 4 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6424677 Playing catch up with a bonus blog. After leaving the rebel in charge with this morning's blog you might expect this reaction to Day 21 - Prepare to weigh in: <BR> <BR> Rebel is NOT afraid of the scale. I've been a recording my weight daily for decades... pop on the scale, write it on the calendar, move on. I've done it since before computer tools, on paper. It truly is *data*. I have enough data to play head-games with it: the self-denial - oh, that's just sodium, water retention. Th... Tue, 24 Oct 2017 19:30:53 EST Re-Beck and Rebellion - Day 20 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6424496 I knew that at some point I would fall behind the main "1 Beck day per calendar day" group, because I kind of have my own slant on Beck, and there are some topics I have to concentrate on more than others. <BR> <BR> First off, you've had a glimpse at the Rebel reaction... which has been going on for a while. You've seen me take a look at a few of the rocks rolling around in the head. You've seen me duke it through a 5K that I'd sabotaged down to from a 15K. <BR> <BR> And today, a quick di... Tue, 24 Oct 2017 08:01:06 EST Rocks rolling around in the head... spilling out to a blog http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6424139 Several "rocks rolling around in my head" this past week or two, a phrase I picked up from STRONGDAWG, I think. <BR> <BR> A couple of weeks ago, a work colleague mentioned I was looking healthier! Seriously, after gaining weight. He perceived me as healthier when I had a little meat on the bones. <BR> <BR> So the rock is rolling around... "self-perception of weight is not the same as others' perception". I already knew my own perception of my body when I look in the mirror is skewed by d... Mon, 23 Oct 2017 07:49:27 EST Non-Race report - Bryan Health Classic 5K http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6424004 I did NOT race this one. Instead, I e-mailed ahead to announce my intention to NOT go the 15K distance, but the 5K instead. <BR> <BR> It was a lovely afternoon. The fall colors are bright. I did not take photos, but I showed up. <BR> <BR> I am feeling fat. Yep, that's the attitude. I left the Garmin at home. I was trying to get myself back into the beginner's frame of mind, where "finish a 5K" is the goal. That's it. <BR> <BR> I did not take water on board, relying on what was off... Sun, 22 Oct 2017 19:31:55 EST Re-Beck Day 19 - stop fooling yourself http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6422907 I have to admit this is one of my absolute favorite Beck days. Why? Because "fooling yourself" is at the key to every self-harming decision I make with regard to food. The fooling myself might be in the form of "I need these extra calories because..." second guessing to the "I'll eventually eat it because it's here, may as well eat it now" to the grand-daddy of them all, the one I most often have to re-fight: "I don't care." <BR> <BR> All of the so-called reasons (excuses) to eat nutriti... Thu, 19 Oct 2017 07:10:59 EST Re-Beck Day 18 - Change your definition of full http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6422611 The problem with re-Becking is the thoughts of "I already did this", or "I know this" and "why do I need to do it again?" <BR> <BR> And the thought of eating to moderate fullness (something I learned to do, over the years) pushes the rebel within to want to re-experience over-fullness. Add to that the oncoming season change to Autumn, the pre-retirement stuff... and ol' Barb is ALMOST overwhelmed. <BR> <BR> BUT, there's a reason I'm doing this. Rebel has to be dealt with, sabotaging thoug... Wed, 18 Oct 2017 07:44:47 EST Re-Beck and rebellion - Day 17 continued http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6422291 The "Experiment" of putting more on my plate than planned, pushing it to the side, and leaving it there until the end of the meal was performed last night at supper. <BR> <BR> I had cooked hot dogs and sauerkraut. Normally, I would cook exactly the portion planned. Last night I cooked double, put it on the plate, ate what I planned, shoved the remainder back into the pan and put it in the 'fridge. <BR> <BR> Great. right? <BR> <BR> Wrong! I haven't had hot dogs very often. And sauerkrau... Tue, 17 Oct 2017 06:54:01 EST Re-Beck Day 17 - End Overeating http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6421958 First, a confession: I have been out of compliance over the weekend. As in not doing the Beck things, not reading, and rebelling against food plan as well. But I have two folks I'm "coaching", and so, rebellious brain and all, I'm doing the academic exercise of the days... <BR> <BR> On Day 17, Beck defines "overeating" as eating something that's on your plan in greater quantity than you planned OR feeling full partway through your planned meal and continuing to eat anyway! <BR> <BR> Wow!... Mon, 16 Oct 2017 07:08:15 EST Sometimes life just rushes by too fast http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6421646 Well, yesterday was the annual Ironman World Championship race in Kailua, Kona, Hawaii. Two of our locals were racing, and the tri club planned a watch party in Omaha. I did not go, preferring to stay in my own cave and stream it at my leisure, so I could take breaks to go for a grocery run, pop on and off the treadmill, and not feel pressured by the other athletes spinning on their trainers during the bike leg... yikes, talk about over-peopling and over-scheduling... how *do* they do it? <... Sun, 15 Oct 2017 08:54:15 EST Re-Beck Days 15 and 16 - monitor eating and prevent unplanned eating http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6421315 So... I did it... Thursday I planned. Friday I monitored. And I read and used techniques from Day 16 on Friday, too. Because this year, these skills need beefing up! <BR> <BR> I admit that I do not do EXACTLY the method of recording that Dr. Beck recommends. She, for example has you check off the foods that you eat (on your written plan), cross through the ones you did NOT eat, and circle the unplanned foods you added (or additional amounts you added). <BR> <BR> The problem is that I ha... Sat, 14 Oct 2017 06:54:31 EST Re-Beck Day 14 - plan for tomorrow and Starting Week 3 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6421003 This is a skill / practice that I've never completely abandoned... it's so ingrained from years of maintenance. BUT... the areas where I've slipped recently were in sticking WITH the plan! That's my challenge of the year... the giving in and going off plan. Still, I learned YEARS ago that I do better when I have a plan, whether I actually follow it or not. It's kind of like a safety net... if I'm wobbling, there it is! <BR> <BR> So, I already did Day 14 yesterday... the plan is written d... Fri, 13 Oct 2017 06:30:05 EST Re-Beck Day 13 for real - overcome cravings http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6420853 I ran out of blog time this morning, but what I had already begun doing, on a generic level, was using the mindset techniques introduced on Day 13. <BR> <BR> But before we get to the mindset techniques, let's talk about TRACKING cravings. We're asked to do this when we next encounter a craving: Rate it. <BR> <BR> Next time you encounter and identify a craving, record: <BR> <BR> Day, time, level of discomfort (using the same chart we filled out for the Day 12 - practice hunger tolerance), ... Thu, 12 Oct 2017 18:54:11 EST Before starting Re-Beck Day 13 - overcome cravings http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6420675 The day lessons are building on each other by this time. "Overcome Cravings" involves two things from prior lessons: recognizing that you're dealing with a craving, as opposed to hunger or simple desire to eat. And the discomfort scale we personalized for the Day 12 experiment in tolerating hunger. <BR> <BR> I'm probably going to spend a little extra time on this one, because I believe it may be one of the keys to the 2017 puzzle of one *I* have been working on. <BR> <BR> You see, I have... Thu, 12 Oct 2017 07:40:34 EST Re-Beck Day 12 - the roller coaster of mood versus discomfort http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6420532 Polly Perfectionist was giving me a hard time all day long. Was it cheating, she wondered, that I allowed myself sugar free gum? Coffee? And wasn't it cheating that I allowed myself that morning snack? <BR> <BR> But, in the end, I survived. Here's what it looked like, hour by hour: <BR> <BR> 10 a.m. - the debate over whether to allow myself the snack or not... I opted to allow it, justifying that I wanted at least that small protein bar on board when I went to work out at 4 p.m. <BR> <... Wed, 11 Oct 2017 19:24:53 EST Re-Beck Day 12 - practice hunger tolerance http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6420312 Yes, the "dreaded Day 12" - the one so many don't want to do, resist doing, etc. The day we deliberately skip a meal to firmly demonstrate to ourselves that we're not gonna "die" of hunger, that it's not an emergency! <BR> <BR> I remembered that the last time I did this, back in 2014, I had an unusual day with which to practice. (I went and looked up the past blog, if anyone is interested: <link>www.sparkpeople.com/mypage_public_jo<BR>urnal_individual.asp?blog_id=5831792 </link> ) <BR>... Wed, 11 Oct 2017 06:59:40 EST Re-Beck Day 11 - the rest of the day http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6420168 I left off with breakfast hunger monitoring. The rest of the day went like this: <BR> <BR> Morning snack was deferred three times. Normally I go for recess walk about 10 a.m., but someone came to my cube and I was involved in a work conversation until 10:18, so I was starting my walk already at a hunger level 4. But I'm used to going for that walk a little hungry and it makes me feel virtuous to do so. <BR> <BR> When I got back at 10:33, it got deferred again, by another person asking fo... Tue, 10 Oct 2017 19:12:17 EST Re-Beck Day 11 - hunger, desire and cravings http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6419982 Can you detect the difference? Beck contends that most dieters (OK most folks who develop weight problems) have difficulty distinguishing among these. I would contend that even if we CAN tell the difference, we don't ACT differently... we lack impulse control. Feel a desire to eat? Crave a specific taste? Knee-jerk response: eat! <BR> <BR> But, today's task is to monitor actual hunger levels around our meals, mainly to learn and make clear to ourselves the difference between hunger and... Tue, 10 Oct 2017 07:42:38 EST Re-Beck Day 10 - set a realistic goal (A bonus blog) http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6419831 Doing a two-fer today, since I skipped a day with the blogs being under the weather, and because Day 10 is also a "skim through it" kind of day for me. <BR> <BR> First off, I resist setting a goal in terms of WEIGHT! But being honest right now, I can get on board with a 5 pound goal, which is what Beck suggests. <BR> <BR> The last time I went through the full Beck Pink book, I was in a position of wanting to GAIN two pounds, and thus was somewhat embarrassed... my goal was to keep it off... Mon, 9 Oct 2017 19:40:52 EST Re-Beck Day 9 - select an exercise plan http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6419771 I often skim and speed past Day 9, because I have long accepted that for ME, exercise is not only essential to the weight loss equation, it is among my REASONS for wanting to keep excess pounds at bay. <BR> <BR> I value my independence. Being able to move is a key part of independence! And exercise is one of the joyful motions. Find a motion you enjoy or you won't keep it up. <BR> <BR> For me, there are many forms of motion that I find enjoyable... swimming, biking, running that make up ... Mon, 9 Oct 2017 15:25:53 EST Re-Beck Day 8 - create time and energy http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6418976 For me, personally, creating time and energy is not really an issue. I work part-time. I live by myself (with two cats). I'm soon to retire. I don't have any of the distractions of child-care, or transport of others, etc. In fact, this freedom is part of what allowed me to focus on athletic goals that I thought for many decades were beyond my reach. <BR> <BR> Even so, it's quite possible to avoid doing the things that need doing to support weight maintenance. But honestly, finding time... Sat, 7 Oct 2017 08:37:26 EST Re-Beck Week 2 - Get Set: Prepare to Diet http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6418626 Oh, how many of us dislike, maybe strongly, that word "diet". I've addressed it before, how the only way I am OK with it is in the sense of dictionary definition... "diet: 1 a) what a person or animal usually eats and drinks; daily fare" <BR> <BR> See, taken THAT way, it's not nearly so onerous, is it? <BR> <BR> If week 1 was laying the groundwork, week 2 is preparation for making that daily fare more healthy and appropriate to support the human well-being! Every single one of us ALREA... Fri, 6 Oct 2017 07:53:26 EST Re-Beck Day 7 - arrange your environment http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6418270 Field of Dreams (old movie, kids) preached, "if you build it, they will come". With me, and maybe SOME of you, trigger foods have a property of "if it's in the house, I will eat it." Yes, since I live alone, my best environmental strategy is to avoid the triggers by not having them in my house: win the battle at the grocery store. Trigger foods may be safe for days in the cupboard, but when I hit a rough patch, I know they are there... and there is one less barrier to the giving-in decisi... Thu, 5 Oct 2017 07:26:34 EST Re-Beck Day 6 - find a diet coach http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6417924 Oh, this is one that some of us resist with a passion, but it's important for the tough times that happen in weight loss and maintenance! This time through, I went right to the sabotaging thoughts section, and found me... bingo! <BR> <BR> Sabotaging thought 1: "What if I get a diet coach and then fail? He or she will think poorly of me." <BR> <BR> Sigh. So many of us are addicted to pleasing others, and we fear failure! And considering how this year has been going... well, there are da... Wed, 4 Oct 2017 07:33:34 EST Re-Beck Day 5 - eat slowly and mindfully http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6417198 Having been through the Beck exercises before, I tend to in my mind melt Day 3 (eat sitting down) and Day 5 (eat slowly and mindfully) together. I think that's intended... start by getting that fanny in a chair... then build on top of it... WHY? So you'll further remember to SLOW DOWN. <BR> <BR> I'm guilty, in my past life, of being a very quick eater. Some of that was social anxiety... nothing to add to a conversation at dinner? Just shovel something in your mouth and chew! But of cour... Mon, 2 Oct 2017 07:50:56 EST Re-Beck Day 4 - give yourself credit http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6416932 I have the feeling this one is going to be a challenge this year. Why? Because I've been "should-ing" all over myself. I'd long said that 2013 was my worst year of maintenance, but 2017 has provided an eclipse of 2013 in the metaphorical sense, as well as the total solar eclipse we got in August. <BR> <BR> So, today, while re-reading about Day 4, which is all about giving ourselves credit, one of the sample sabotaging thoughts jumped out at me: "I don't deserve credit for doing things I ... Sun, 1 Oct 2017 12:06:13 EST