ROOSTER72's SparkPeople Blog http://www.sparkpeople.com/mypage_public_journal.asp?id=ROOSTER72 ROOSTER72'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/ It's time http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5249519 For those of you who saw my blog yesterday - and watched the video . . . . this has led to a huge change in my mindset. I looked at a whole lot more of Robin's videos - and I realised that I am done with Spark People. <BR> <BR> As Robin would say - "not in a mean way". I am not angry or sad - I just realise that I don't want this anymore. Spending time on SP is taking time away from the life I want to be living. <BR> <BR> It is time for me to really embrace the Intuitive Eating philosophy. ... Wed, 13 Feb 2013 19:43:07 EST intuitive eating - the crazy train http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5248030 http://www.youtube.com/watch?v=lL-PqQCzEgw <BR> <BR> For all my spark friends that are on a good thing, this probably is not for you. <BR> Any who have gain-lose-gain and binge/restrict patterns, you might find this enlightening. <BR> I did! <BR> <BR> When she says that we binge because we know we can always lose weight later - a light bulb went on in my head. It might have even been accompanied by a 'bing' noise! <BR> So if we commit to never dieting again, then we won't binge because we k... Tue, 12 Feb 2013 16:36:03 EST Stretching and Strengthening http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5245629 I am focusing on these - 10+ mins daily. <BR> I want an exercise mat (my birthday is coming up), and I am going to commit to this little amount of time every day for me. <BR> If I can't manage that - then I need to take a long hard look at myself! <BR> <BR> I have not been using my 'Other Goals' page on SP lately - so I have streamlined it to what is really important to me. <BR> 1. Get my fresh fruit & vege serves <BR> 2. Drink my water <BR> 3. 10+ minutes of stretch & strength Sun, 10 Feb 2013 21:29:04 EST The world's least intuitive Intuitive Eater http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5242213 I have talked before about my occasional breakfast cereal binges . . . and today I have had a realisation. I think I am actually craving the milk that goes with it. <BR> <BR> So, I feel the need to binge on cereal - and I am going to have a tall glass of cold skim milk. <BR> <BR> I will let you know how I go with this. Thu, 7 Feb 2013 23:06:17 EST How Intuitive Eating is going . . . . http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5240671 HISTORY <BR> <BR> When I lost weight with SP I got down the 58kg (127lb ish) - which was a super low weight for me. I then set this arbitrary maintenance range of 58-60kg (127 to 132lb) which I maintained for almost a year . . . when I decided that I had developed disordered eating behaviours - and wanted to try intuitive eating. <BR> <BR> Issues <BR> - Thinking about food ALL the time. <BR> - Living the healthy life, but feeling I was 'white knuckling" it (not feeling relaxed and normal a... Wed, 6 Feb 2013 19:50:27 EST Get Back http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5239579 The physio really got his elbow into me. And I feel so much better for it. <BR> He has also strapped my lower back ahead of a training ride tomorrow - fingers crossed that I goes OK. He said he would call me on Thursday to see how the ride goes. Now that is good service! <BR> He has instructed me to do some hip flexor stretches . . . and see him again on Monday. <BR> A couple more treatments, and some more strapping before the race (next Saturday) . . . and I hope to get through OK. <BR> <BR... Wed, 6 Feb 2013 00:11:06 EST How a positive turned my day around http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5216152 Remember I fell off my mountain bike about 2 weeks ago? <BR> On my own, in the Aussie bush and I went right over the handle bars. I had plenty of time to register that 'this is going to hurt" before I hit the ground. And guess what? It did hurt. <BR> Fortunately nothing was broken - except some skin. And a few big & beautiful bruises. <BR> <BR> I was able to get back on my bike and ride home, and I went on another ride a few days later, but I wasn't feeling it. Too quick on the brakes, which... Sun, 20 Jan 2013 21:34:24 EST I went for minutes today without even thinking about food. http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5208656 I might have even got up to an hour. Without thinking about food once. I have got to tell you that I feel free. <BR> <BR> Intuitive eating is really starting to agree with me. <BR> Tue, 15 Jan 2013 15:51:10 EST Thinking like a thin person, or using intuition. http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5203025 I was thinking this morning about how reading Beck's book about thinking like a thin person had a negative effect on me. The book had some real pearls of wisdom, some of which I still try to remember in my daily like - but overall, looking back I think I did not cope with it as a lifestyle choice for me. It was after this that I felt the most out of control. <BR> <BR> Now I am trying to practice Intuitive Eating, and I was reflecting this morning on why I feel so much happier and relaxed, an... Sat, 12 Jan 2013 00:44:20 EST Mindful & Intuitive Eating http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5196328 Today I joined the Mindfulness Eating Challenge. This seems to me to be very strongly aligned with Intuitive Eating. <BR> Today I feel like I did really well trying to be more aware when I am eating or deciding what to eat. Something I want to continue to improve. <BR> <BR> Sitting to eat, with food on a plate where appropriate. <BR> Assessing my feelings before I & during eating. <BR> - am I hungry (or tired, bored, thirsty, unhappy)? <BR> - what do I feel like eating? <BR> - am I being inf... Tue, 8 Jan 2013 06:00:01 EST I weighed in today . . . http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5194236 . . . and I am a half kilo over the arbitrary range I set for myself as being "at goal". <BR> This is also 2.5 kilos above the weight I was at the beginning of December. (but at a BMI of 20.5, it is still a good weight for me) <BR> <BR> I knew I had gained weight. My eating was not what it should be over the break (see previous blog). <BR> <BR> In some ways, the number means absolutely nothing. I am not sure that I gained anything from jumping on the scale. I just wanted a benchmark I suppo... Mon, 7 Jan 2013 02:41:03 EST My holiday horror http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5192013 This is really difficult for me to write about - but at the same time, I want to get it off my chest. What should I have done? What would you have done? <BR> <BR> I spent part of the holidays with my cousin - who I am not very close to, but she was invited to stay with my parents too. Her husband became seriously ill with cancer at the beginning of last year, and passed away a few months ago. Not a great year for her. <BR> <BR> When we saw her at the funeral we noticed she had lost weight -... Sat, 5 Jan 2013 18:46:47 EST New Year's (Re)solution http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5189296 I suspect I have gained weight - but the interesting thing is how I am reacting to this. <BR> <BR> I am not jumping on the scale to see what the damage is. <BR> I am not tracking my food again - even though I know this works for weight loss. <BR> I am not mentally putting myself down - I am not hopeless, weak, etc etc. <BR> <BR> I am relaxed about a little weight gain. I have been maintaining at the lower end of healthy - and a few extra kilos would still place me around the middle of my he... Fri, 4 Jan 2013 00:48:45 EST Koala ears or the whole package http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5163731 Ok - I think I have a point to make. It might take a bit of a journey to get there - but bare with me. <BR> <BR> So, on the weekend I got all my hair cut off. All off. There is not a single hair on my head that is longer than an inch. Great for summer - we will be at the beach for the next couple of weeks, and I intend to do lots of sweaty bike rides . . .and swimming multiple times a day. I just don't want to be thinking - Nah, I wont put my head under, don't want to wash & blow dry my hair... Tue, 11 Dec 2012 21:56:10 EST December Goals http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5151996 While riding my bike this morning, I got to thinking about my December goals (I do some of my best thinking on my bike). I think the change in my goals from November to December says a lot about where I am at - at it is all good <BR> <BR> Goals for November - RECAP <BR> 1. Keep maintaining - YES <BR> 2. 1400 fitness minutes (this assumes I am going to get to spin class each week) - YES <BR> 3. Keep focusing my meals and snacks around fruit and vege YES <BR> 4. Concentrate on dealing with e... Fri, 30 Nov 2012 19:56:30 EST Intuitive Eating - I can see how it is going to work http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5150809 The last couple of evenings I have been mindlessly nibbling . . whilst getting the kids dinner ready. I try reflecting - Am I hungry? What sounds good? the answers are vague. <BR> I ended up having my dinner, rather than wait for my husband. <BR> I think that what I was feeling was fatigue and low energy associated with the long hot (39C, or 102F) day. <BR> When my husband got home I told him that some days I am not going to wait for him for dinner. If I am to be truly intuitive, I need to ha... Thu, 29 Nov 2012 16:58:40 EST Intuitive Eating - an embarrassing anecdote http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5146592 On the weekend, we stayed with my parents. A great weekend. Lots of mountain biking, including one with my husband whilst the kids were with their grandparents. <BR> <BR> Mum and Dad love to have family to stay, and it often involves presenting cakes, chocolates, biscuits, etc for our enjoyment. <BR> <BR> Sunday afternoon we have a fresh & tasty barbecue lunch, which was lovely. Then mum produced a 'Boston Bun' to have with a cup of tea afterwards. I love Boston bun (a bun with sultanas in ... Mon, 26 Nov 2012 00:01:09 EST Monday again - accept & do something about it http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5146210 An action packed long weekend - mountain biking and hanging out with family. <BR> <BR> Now it is Monday again - and things are not looking good for me. If you saw last Mondays blog, you may remember that grumpy tired mum and kids can lead to mindless eating! <BR> <BR> Today is no better than last week - in fact, possibly worse. <BR> 1. Kids (& self) a bit tired after long fun weekend <BR> 2. Kids sick - son took himself back to bed at 9am! <BR> 3. Kids a bit grumpy (see points 1 & 2) <BR> ... Sun, 25 Nov 2012 17:40:12 EST Highly recommended listening http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5142193 Hi friends <BR> <BR> Many of you know that I have been nibbling around the edges (pun intended) of the Intuitive Eating philosophy. Today I have to tell you that I am about to plunge head first in - on the basis of an interview I just heard. <BR> <BR> <link>howshereallydoesit.com/podcast/2010/<BR>11/elyse-resch-intuitive-eating/ </link> <BR> <BR> Being interviewed is Elyse Resch, one of the authors of the Intuitive Eating book. <BR> <BR> I don't want to tempt anyone away from their cur... Wed, 21 Nov 2012 06:07:39 EST A change of focus - its not all about me! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5141734 I am moving towards trust. I am moving towards intuition. <BR> I don't want to follow any principles imposed by others - even the Intuitive Eating principles. <BR> I just want to follow myself. <BR> <BR> Fuel my body. Enjoy the eating experience. Be mindful of a focus on health. Learn to listen to my body, and what it needs. Know that I will have 'good' days and 'bad' days. Bad days are not to be a trigger for guilt - what a wasted emotion that is! Just try to better understand myself instea... Tue, 20 Nov 2012 17:17:17 EST Tell me why . . . . I don't like Mon-days http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5139941 I reckon, if I look back on the past few months - if I have a day where I have been eating out of control, 9 times out of 10 it is a Monday. <BR> I don't mean overeating at a social function - where I have seconds, or thirds of something yummy when I don't need it. <BR> I mean quietly eating multiple bowls of cereal, and slices of bread with lashings of butter and jam - and I am not hungry, but there is this need which compels me. <BR> <BR> Mondays. <BR> <BR> The kids and I don't have a re... Mon, 19 Nov 2012 01:21:16 EST Am I hungry, or tired? http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5135705 My daughter is at the age where she is almost ready to stop having a sleep during the day - but not quite. To manage this, I sometimes time it so we are having a drive, or I walk and push her in the pusher in the early afternoon . . and most of the time, she nods off. <BR> <BR> It just occurred to me that quite regularly the last thing she says before she goes to sleep is 'I'm hungry" or "I want something to eat". Sure enough, half a minute later and she is asleep! <BR> <BR> Now she is not ... Wed, 14 Nov 2012 21:47:16 EST A year in maintenance http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5134281 In some ways, I still can't believe it. <BR> If you had told me in May 2011 that I would lose weight gradually over 6 months - to a weight I had not been for about 15 years, and then maintain that weight loss for 12 months (which includes 6 months with little cardio due to a persistent cough). . I don't think I would have believed you. <BR> <BR> I joined SP, and straight away went on an educational journey. I followed the stages, sometimes suspending my disbelief - and read the articles reli... Tue, 13 Nov 2012 17:07:18 EST It depends on how you look at it http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5133348 If I think about what I shouldn't eat or what I should do - I feel that this is a very negative way to look at life. Always feeling like we are missing out on pleasure. 'Should' is one of the worst words in the English language. <BR> Instead I try to focus on what I can eat, and what I can do. <BR> <BR> I CAN eat plenty of lovely fresh fruit & vegetables (there are plenty of people in the world who don't have access to these things - central australian communities for example). There is so m... Mon, 12 Nov 2012 21:46:08 EST Principles of intuitive eating - and my weekend http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5131749 My weekend involved 2 social events, which I think ran to my usual plan - no different to when I was tracking, to now that I am not. <BR> <BR> When I tracked, these two events would have been meals that I skipped tracking, or tracked with rough guesses, and certainly weren't planned ahead. <BR> If I want to do better with intuitive eating, then I need to practice, and keep some key principles front of mind. <BR> <BR> The people who wrote a book on intuitive eating made a list of 10 princip... Sun, 11 Nov 2012 16:49:35 EST I can have it if I want it . . . . and then somehow, I don't want it http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5129738 This happened twice yesterday. <BR> A couple of weeks ago I decided to not track, and eat more intuitively. No foods are off limits, but you are encouraged to think about whether you really want it. <BR> <BR> In the morning I ran out of time, so I did not prepare lunch for the kids & myself. I I found myself happily in the line at the cafeteria with a piece of banana cake on my tray. No food is off limits, right? I have not had something like this all to myself for months. Yum. Then I looke... Fri, 9 Nov 2012 15:57:10 EST October Wrap Up (can someone slow this year down?) http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5128598 Looking back at my goals for October <BR> 1. Keep maintaining - YES <BR> 2. 1200 fitness minutes - this is a stretch target for me, but I want to aim for it - YES <BR> 3. Eat more fruit and vege - YES <BR> 4. Plan food in advance at least 6 days per week - Ummm? Had a bit of a change of heart on this one <BR> <BR> On the face of it, October looks pretty good. As you know, I stopped tracking my food about half way through the month. I believe it was driving me to emotional eating - rather t... Thu, 8 Nov 2012 15:11:26 EST Tracking - a new perspective http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5127485 On the weekend I met a young insulin dependent diabetic woman. <BR> She was talking about how she has to mentally calculate the impact of all the food she eats on her blood sugar. All day - every day. She talked about how she would love a cure to be found so she will not have to do this for the rest of her life. . . .and how sometimes she just wants to take a break from keeping tabs on her food. <BR> <BR> I realised that she is mentally tracking her food - maybe not calories, protein etc, b... Wed, 7 Nov 2012 15:36:52 EST Not tracking - addressing emotions http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5126414 So - my focus is on trying to eat really healthy foods, revolving around vegetables and fruits - with lean protein and quality carbs . . . and with treats small and few. <BR> <BR> When I tracked, I generally did well - since my habits are generally good (as above). <BR> When I went off the rails, I would beat myself up for not sticking to the plan. <BR> <BR> I am now exploring the idea that rather than criticise myself, I need to explore what I am really feeling - and address that emotion. ... Tue, 6 Nov 2012 16:55:05 EST I'm not ungrateful . . . . really. http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5119765 Hi SparkPeople <BR> <BR> I joined your community in May 2011 - that's about 17 months ago. <BR> At that time I thought I knew what a healthy diet was, and a healthy lifestyle was - but I could not lose those few excess kilos. I knew why. I was hopeless. Undisciplined. I tried to be good, but could not sustain it - and ended up succumbing to temptation. See? Weak. Undisciplined. <BR> <BR> Then I joined SP - and I realised that I was approaching eating all wrong. <BR> No one can be discipline... Thu, 1 Nov 2012 02:37:28 EST Current Ramblings http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5118204 Official weigh in day - and just under my maintenance range. Partly that could be dehydration - since I did a spin class last night. I really tried to stay hydrated, but I do feel a bit dry this morning . . . anyway - right on target weight wise! <BR> <BR> FOOD STUFF <BR> I feel like I have been doing really well. No binges for a week & heaps of fruit and vege. <BR> <BR> - Veges and Fruit <BR> I am continuing to revolve my lunches and dinners around vegetables. Last night I made a salmon &... Tue, 30 Oct 2012 17:36:49 EST Not tracking - current challenges http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5110221 For the last week I have been weighing in daily - and always the same. 57.5 kg - which is actually half a kilo below my goal range of 58-60kg. <BR> Today was an official weigh in day - and today I weighed in at 58kg. <BR> <BR> First thought - PANIC! By not tracking you have gained half a kilo. You obviously can't do this - all those little extras are adding up - and you will just keep gaining and gaining until you are back where you started from. <BR> <BR> Now - that would be classified as ... Tue, 23 Oct 2012 17:18:52 EST Camping etc http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5107323 Just back from the first camping trip of the season. I made a few bad food choices (esp. yesterday's lunch) - giving me a huge food hangover yesterday. Amazing really how my body can't cope with that sort of eating anymore. <BR> That feeling was a great driver for me to have a light dinner - salad with avocado and a boiled egg followed by pineapple and grapes. And no supper. <BR> I went to bed hungry last night - but I told myself that I needed a little fast to feel better. I knew I had consu... Sun, 21 Oct 2012 17:19:40 EST Not tracking - Keeping it simple http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5104313 Three meals a day, and 2 snacks. <BR> Plate half full of veges (or fruit at breakfast) <BR> Snacks mainly fruit and vege - but greek yoghurt, hummus or a couple of nuts if I want something more. <BR> Try to limit cakes, biscuits etc to one small item (about 200 calories) per day. <BR> Aim to limit alcohol no more than twice a week, and no more that 2 units at a sitting. <BR> <BR> But if I really want something - I can have it. If I really want it. Always consciously. <BR> <BR> <BR> Its fun... Thu, 18 Oct 2012 22:26:10 EST Not tracking - Initial thoughts http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5100822 A quick history <BR> <BR> I was never "overweight" - in terms of BMI, my max was 24.5, and before I joined SP was a sitting at 24. I knew I was carrying a little more weight that I wanted to - and wanted to get back to my wedding weight at a BMI of 22. <BR> <BR> A couple of years ago, my husband and I took a year off and travelled around Australia. During that time we were doing some exercise (not heaps - since much of the country is so damn hot) and almost all our food was prepared by us. ... Tue, 16 Oct 2012 05:38:08 EST A change of pace http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5099017 Hi all <BR> <BR> The last few months have been a real roller coaster for me. <BR> I am on a cycle of disciplined days, followed by a binge that I believe is a reaction to all the discipline. Eating food just to fill some need that is not related to hunger - but I believe is a reaction to restricting myself. <BR> <BR> So far I have not gained any weight - so it must be averaging out to being an OK amount of food. I am just concerned about my state of mind in this matter. Counting my calories... Sun, 14 Oct 2012 19:29:16 EST Gaining control again http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5095848 I have lost control of my eating. I think it has to do with the school holidays - we got out of routine, which got me hunting for something to fill the void . . . . you know how this story ends! <BR> Once I got off the rails, I have been a bit wobbly. <BR> <BR> I read a couple of good articles on healthy eating - and wanted to remind myself of a couple of things <BR> <BR> 1. Breakfast is for breakfast - if I start to eat cereal at any other time, this is a real danger area. <BR> <BR> 2. No... Thu, 11 Oct 2012 22:38:35 EST Eating ups and downs http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5093503 Boredom = uncontrolled eating <BR> <BR> If I can plan my meals, I can plan activities for the afternoon for me and the kids. <BR> <BR> Craft <BR> Outings <BR> Visiting people <BR> Errands <BR> Jobs <BR> Study <BR> etc etc etc <BR> <BR> Not hard - but I need to do it. <BR> Wed, 10 Oct 2012 03:12:01 EST Beck Blogs - Finale! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5088570 Yesterday I completed the seven week program from "The Beck Diet Solution" by Dr Judith Beck. A very interesting process, where I learned a lot about who I am, and what I am thinking - and how changes to the way I think can make maintenance a lot easier. <BR> <BR> How to stay at your new weight (Beck's advice) <BR> 1. Continue to weight yourself (at least one a week) <BR> 2. Recommit if you gain 3 pounds (mine point is if over 2kg) <BR> 3. Create a Maintenance Advantages Response Card (this ... Sat, 6 Oct 2012 01:27:55 EST Beck Day 42 - Practice, Practice, Practice http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5086919 We are there - 7 weeks of learning how to think thin. <BR> We will hit rough patches. We should then flip through what we have learned, rereading the passages we need. Rough patches are temporary. <BR> <BR> She also reminds us about how thin people think. <BR> <BR> "I hadn't planned this food, but i'm hungry. I have to eat right now" <BR> becomes . . . <BR> "I don't need to eat. My next meal is not far away. I'll get busy and the time will fly" <BR> <BR> "Even though I have just finished ... Thu, 4 Oct 2012 18:07:04 EST Beck Day 41 - Make a new 'To do' list http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5085947 Beck has taken us through all the skills that we need to lose weight, and keep it off. <BR> Some of them were obvious, some of them were something new to think about, some of them were easy, I was doing some of them already, but some of them were (and still are) difficult. <BR> <BR> With any new skill, the important thing is to practice, over and over and over, until it is second nature. <BR> <BR> Beck's lists <BR> <BR> Do these activities daily <BR> * Eat a healthful diet with limited cal... Wed, 3 Oct 2012 23:42:56 EST Beck Day 40 - Enrich your life http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5084182 Beck is saying that if you have dreams of all the things you are going to do when you lose weight - then start doing them now. Don't wait. <BR> <BR> I am not trying to lose weight - but I think it is a good life lesson - if we live our lives always in the future (i.e. in our dreams & imagination), then we are not really living life. <BR> <BR> If we are putting things off until <BR> - the kids start school <BR> - the kids leave home <BR> - we get a new job <BR> - we retire <BR> are we really... Tue, 2 Oct 2012 18:37:53 EST Beck Day 39 - Keep up with exercise http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5083297 She is really preaching to the converted here! <BR> <BR> Like everyone, sometimes I need a kick in the pants to get it done - but exercise is part of my life now. I seek opportunities to walk, ride, etc, etc. I attend weekly pilates. I do extra strength training . . . of course, I could do more - but I feel so much fitter, stronger, I have more energy, I feel proud of myself. <BR> All that good stuff. <BR> <BR> *************** <BR> I am really enjoying planning my food in advance at the mom... Tue, 2 Oct 2012 05:28:11 EST Beck Day 38 - Deal with a plateau & the month recap http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5080900 Considering I am in maintenance - a plateau is what I am aiming for!! <BR> <BR> I suppose Beck's advice applies to maintainers who experience a small gain. <BR> What does she advise? One of the following options <BR> 1. Keep doing what you are doing (or if you have slipped a little, get back on track) <BR> 2. Reduce your daily calories by 200 (this is not advisable for me - limiting myself leads to blow outs!) <BR> 3. Increase your exercise <BR> <BR> Don't panic. Don't get disheartened. Don... Sun, 30 Sep 2012 17:21:09 EST Beck Day 37 - Reduce Stress http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5079829 I have a very low tolerance for stress. I tend to avoid it. I am not sure this is a good thing - since I think that perhaps a little more stress might drive me to achieve more. <BR> One of my sisters is a super stressed, high achieving individual - just talking to her makes me feel stressed - I don't know how she lives like she does to be honest. <BR> There is probably some middle group that we should both be aiming for! <BR> <BR> Beck has 3 steps to lower your stress levels. <BR> I will try... Sat, 29 Sep 2012 18:25:44 EST Beck Day 35 - Weigh in, and Day 36 - Believe it http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5077469 Again Beck asks for a weekly weigh in. Chart it. Carry it around with you if necessary to remind you to stay on track. <BR> <BR> We are now beginning Week 6 of Beck's program - and she is focusing on Fine tuning our new skills. <BR> <BR> Day 36 - Believe it. <BR> I do believe it. I know I can maintain this weight loss. Thanks to SP, I know how - and as long as I still want it, I can do it. <BR> Before I started SP I would never have believed I could lose weight like I did. <BR> <BR> Beck e... Thu, 27 Sep 2012 18:46:39 EST Beck Day 34 - Solve problems http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5076366 Thinking clearly about a problem - even if you don't have a solution can help you feel more in control - and less likely to turn to emotional eating. <BR> To me this feels like Beck is just rehashing Day 27 - but perhaps it is such an important skill, that we need to cover it again - albeit in a slightly different way. <BR> <BR> I suppose in the past (and still occasionally now) when I had a problem it was easy to turn to food (or wine) without really thinking about it. Now that I try to pl... Wed, 26 Sep 2012 21:56:19 EST Beck Day 33 - Eliminate emotional eating http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5074793 There was a time when I did not think I ate for emotional reasons. I certainly now know that I do. <BR> Kids been driving me crazy . . . leads to stress . . . . leads to a chocolate donut. <BR> Feeling tired and lacking umph . . . . leads to 2 bowls of unplanned cereal. <BR> <BR> Beck's points. <BR> Like hunger, negative emotions aren't an emergency. If you don't think about what you are feeling, and try to mend it with food (or alcohol for that matter), you will soon find you have the origi... Tue, 25 Sep 2012 18:38:35 EST Beck Day 32 - Prepare for Travel http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5073935 *Beck advises to "Make a Travel plan" <BR> Decide your strategy. Decide how closely you will follow your diet, and specifically what exceptions you will make - and how much weight you will allow yourself to gain. (Such a good point - you want to enjoy your holiday, so you might gain a little - but think it through so you don't gain more than you are comfortable with. Why have I not thought of that? My attitude was always 'Stuff it - I'm on holiday'. Or, thinking I don't want to gain, and bein... Tue, 25 Sep 2012 05:49:44 EST Beck Day 31 - Make a choice about alcohol http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5072420 Beck is not saying that we don't need to necessarily give up alcohol - as long as we <BR> - don't sacrifice food for alcohol <BR> - plan it <BR> - know the caloric cost of the alcohol <BR> - don't allow it to drive unplanned eating <BR> <BR> I know this would have been a real problem for me in my younger days. <BR> Socialising often revolved around alcohol - and abstaining from alcohol would have been difficult with lots of pressure from friends to join in . . . often resulting in late night... Mon, 24 Sep 2012 06:24:15 EST