SEAJESS's SparkPeople Blog SEAJESS's Blog on SparkPeople, home of free diet plans and a healthy living community What ISIS Really Wants I am still numbed and in shock over the murderous attacks in Paris. I feel helpless about what I could do. Somehow putting French colors on my Facebook page feels so hugely inadequate that I can't bring myself to do that. I want to be able to actually contribute to a solution... or progress toward a solution. <BR> <BR> It's so incomprehensible. This is article is worth sharing, I think. <BR> <BR><BR>ive/2015/02/what-isis-really-wants/384<BR>980/ Sun, 15 Nov 2015 16:18:08 EST What's Sauce for the Goose is Sauce for the Gander <em>39</em> I have been just miserable for the last few weeks. Don't need to reinforce it by reciting the details but just to let you know, it has to do with how I talk to myself as I trudge through nursing school. <BR> <BR> <em>244</em> I just now read a few blogs from my Beck teamies in which they recited their acheivements. I was so proud, happy and excited for them. My heart felt all puffy and warm and I found a big ol' smile stretched across my face. I was flooded with admiration f... Sun, 15 Nov 2015 14:37:30 EST Sometimes you need a little bit o' honey Okay, today I got up at 4 am, ate protein-based breakfast, drove half an hour to school, studied 'til my 7:30 am class that ran until 10:30, studied, attended a meeting for an hour, ate cottage cheese and fruit, studied, went to skill lab, back in the library at 3:15 pm and studied until 8:30 am (with a break to eat a chicken breast), then drove home (another half hour.) <BR> <BR> I stopped at an Asian food market on the way home to get veggies and bought a small bag (40 grams of refined car... Tue, 27 Oct 2015 00:19:26 EST Beck Reboot: Plan Day 41 - Make a New To Do List <em>128</em> I've been avoiding this day because nursing school really requires about 30 hours every day. Sadly, I have not figured out how to get an extra six hours into my day, nor how to become more efficient at doing the things I must do to progress in my program. Progressing in Beck was starting to feel like a burden, a straw that was going to break my camel back. (Fortunately, I don't yet have a camel back.) <BR> <BR> <em>46</em> I got so sick of reading about cardiac conditions a... Sun, 25 Oct 2015 14:04:30 EST Beck Reboot: Plan Day 40 - Enrich Your Life Remember what SLENDERELLA61 said about how important it is to just... keep... going? She's right for oh so many reasons, not the least of which is to have the experience I've had over and over doing this trek: I find that the day I was delaying or thinking about delaying was just what I needed. <BR> <BR> <em>198</em> I've been stressed, short on sleep, behind on the gazillion deadlines I have for school and I started throwing the life rings off the ship to lighten the load. Not planning m... Wed, 14 Oct 2015 15:32:23 EST Beck Reboot: Plan Day 39 - Keep Up With Exercise <em>40</em> How does she do it? How does Judith Beck, Ph.D. time these days so that they are so often perfectly timed with the bumps in my road? <BR> <BR> <em>149</em> <em>282</em> <em>273</em> As I expected, nursing school is lobbing wrenches into my diet-and-exercise machine. Especially the exercise. Yesterday I planned to run when I got home after our first exam and the theory class that came after it... but I was exhausted. Sabotaging thought was "I'm too tired," "I really don... Wed, 7 Oct 2015 16:30:24 EST Beck Reboot Accountability Just checking in to be accountable. <BR> <BR> Crashed and burned at end of day. Fast food burger and chips for dinner at 8:30 pm. Home now, inadequately prepared for exam tomorrow. <BR> <BR> I HATE going into something knowing I am underprepared and don't have a shot at a high grade. I am competitive. I want to master the material AND I want the "trophy" of a good grade. <BR> <BR> Just gonna get through this and then tomorrow I'll rest, regroup and evaluate how I can do better. <BR> <BR... Tue, 6 Oct 2015 00:32:18 EST Beck Reboot: Plan Day 38 - Deal With a Plateau Beck says that studies show that nearly ALL dieters with a significant amount of weight to lose will experience a plateau... one that lasts for weeks. <BR> <BR> Well, she says, there are four options. <BR> <BR> 1. Wait it out. Continue what you've been doing and see whether you start losing weight again. <BR> <BR> This is an appealing option. I like the way I'm eating, lots of plant-based foods, and I'm still working at getting all my meals and snacks eaten. Plus I will be forced to cut ba... Sun, 4 Oct 2015 18:10:56 EST Beck Reboot: Plan Day 37 - Reduce Stress <em>246</em> IF ONLY! <BR> <BR> ...if only it were possible to always reduce stress. Bad sabotaging thought! Stress CAN be reduced! <BR> <BR> <em>248</em> Once again, just checking in to be accountable for doing as much Beck as I can TODAY. <BR> <BR> <em>198</em> Yesterday was a stressful day. Well, not every minute. But I did have a stress meltdown moment. I attended an all-day electronic medical records charting training with my clinical group and one from our local university. (... Sat, 3 Oct 2015 13:28:23 EST Beck Reboot: Plan Day 36 - Believe It <em>198</em> I needed this today! <BR> <BR> Again, just a quicky to be accountable. <BR> <BR> LONG day of computer training at the hospital with long, long commutes at both ends. Total day from starting to get ready to getting home was about 14 hours. <BR> <BR> Weight has been going up. I received a kind and caring SparkMail from a Sparker saying she thought I might be in starvation mode. Makes sense. The gas light came home, I needed to stop on an island along my route home to get gas... Fri, 2 Oct 2015 22:15:14 EST Beck Reboot: Plan Day 35 - Prepare to Weigh In <em>193</em> Funny. I've been weighing every morning and reporting the result to my diet coach. That's what she does and she suggested that I do the same for accountability. It has focused me, let me learn a lot about how salt and stress and late eating and other things affect my weight, made me less unomfortable with fluctuation. (Not comfortable, but less uncomfortable for certain.) <BR> <BR> <em>40</em> Yet this Weekly Weigh in somehow seems BIG. <BR> <BR> <em>28</em> I experien... Thu, 1 Oct 2015 13:30:27 EST Beck Reboot: Day 31 - Decide About Drinking <em>408</em> This is an easy one for me. I'm on a 1200 calorie restriction until I reach my goal weight. A glass of wine is 10% of my limited calories! I could have SO many other, more filling things to eat for those calories. <BR> <BR> <em>33</em> And who wants just one glass of wine? <BR> <BR> <em>286</em> However, I DO enjoy wine in cooking. Coq au vin, a splash of white wine in poached salmon, beef burgundy ala my papa's recipe... can anyone tell me what cooking does to the calo... Thu, 1 Oct 2015 13:10:45 EST Beck Reboot: Day 34 - Solve Problems Again, I'm just doing a short check-in to be accountable for doing my Beck program for TODAY. <BR> <BR> <em>38</em> Beck talks about realizing that food is not going to solve our problems and using the "Seven Questions" technique. At this point, I'm doing just fine using the many tools we've acquired previously. It feels like the seven question technique and this elaboration of it perhaps take a little more time than I want to spend right now. <BR> <BR> <em>362</em> My problem solvi... Wed, 30 Sep 2015 23:04:24 EST Beck Reboot: Day 33 - Emotional Eating Once again, I am just checking in, today to be accountable for DOING Beck and my program for TODAY... even if I don't show it in a blog. <BR> <BR> All I have to say about emotional eating is: <BR> <BR> * Emotional eating is THE reason I am overweight. Taking care of my father while he died of lung cancer, helping my difficult brother with care for his two young children during his toxic divorce, the stress of nursing school... Yes, not exercising was also factor but a minor one. <BR> <BR>... Tue, 29 Sep 2015 18:25:53 EST Beck Reboot: Day 32 - Travel Mostly, I am just checking in, today to be accountable for DOING Beck and my program for TODAY... even if I don't show it in a blog. <BR> <BR> Travel, I think, requires research to find out what lies ahead, planning to know what choices I'll make from the ones available and to bring some of my own staples and lowered expectations. Expecting to lose weight on a trip (unless it is to a spa) is probably planning to make myself unhappy. <BR> <BR> Hubby and I went on a beautiful vacation to a r... Mon, 28 Sep 2015 20:35:57 EST Beck Reboot: Any Day - Life Happens <em>247</em> Dear Beck Trekkers, I just want to let you know that I am plodding along through Beck but I just have not have time to blog. School is on, my half marathon is in two weeks and something has to fall by the wayside. I'm doing the diet journal, I found my original Response Cards in the snappy little index card binder (!) and I'm getting the diet and exercise done. Blogging is too much for me right now. I'm hoping to catch up on blogs on Wednesday. <BR> <BR> <em>39</em> Read a... Sun, 27 Sep 2015 20:35:26 EST Beck Reboot: Day 24 - Deal With Disappointment Now this one is a challenge! Not every day, not every week even, but I DO get discouraged. The big fuel for this fire comparing my progress to unrealistic standards I set for myself. <BR> <BR> At the start of the summer, I set a goal to lose two pounds a week. Reputable sources say that two pounds per week is the maximum healthy weight loss. Okay, I’d keep it healthy but go for the max. <BR> <BR> I made a graph for the entire summer by gluing three pieces of graph paper together. I drew w... Sat, 26 Sep 2015 21:17:25 EST Beck Reboot: Day 24 - Dealing with Disappointment <em>386</em> After skating on Day 23, I hit an Everest on this day about dealing with disappointment. This is just a placeholder to let my fellow trekkers know that I will be spending a couple days with this one. I've done a little but was hit with a bunch of last minute, due now demands for my clinical placement. I need more time to process this day... and read your blogs for help, 'cause as I think about it, I'm seeing that disappointment has many faces and is a big hindrance to me on thi... Mon, 21 Sep 2015 01:44:17 EST Beck Reboot: Plan Day 23 – Counter the Unfairness Syndrome <em>40</em> This day leaves me scratching my head and saying “Huh?” <BR> <BR> I think of “unfair” as applying to bias, dishonest or injustice. Religious persecution, Bernie Madoff Ponzi schemes, human slavery - THESE things are unfair. THESE things are the appropriate targets of action to change them. <BR> <BR> I don’t think of choosing to stick with my food plan as “unfair.” <BR> <BR> Choosing to stick to stick to my food plan is a choice that meets certain needs. I have o... Sat, 19 Sep 2015 00:04:55 EST Beck Reboot: Week One Weigh In (Day <em>249</em> Today is our second Weigh In Day and the first time we compute pounds lost or pounds gained. <BR> <BR> <em>55</em> I did the math. I've lost 2.6 pounds since last Friday! (With all the up-and-down I was doing around that week, I figure it's still within the safe 2 pound max loss range.) <BR> <BR> <em>225</em> I love that Beck uses a graph that starts from zero and records pounds lost or gained. That is so gentle compared to the graph I've been keeping which shows me w... Fri, 18 Sep 2015 14:22:07 EST Beck Reboot: Plan Day 22: Say, DIETING WILL BE EASIER ONCE I CHOSE TO FOLLOW PRINCIPLES OF A LEAN & HEALTHY PERSON. <BR> <BR> Admission here: I rewrote Beck's promise. (Do these sentences in capital letters at the end of the chapter have a name? Are they "response cards?" I've been including some in my response card arsenal. Oh, well... doesn't really matter. Back to topic now!) <BR> <BR> I rewrote the words because "changes I HAVE to make" just rubs me the wrong way. I prefer to think of the Beck cognitive therapy appro... Fri, 18 Sep 2015 14:06:09 EST Beck Reboot: Plan Day 21 - Get Ready to Weigh In I am a daily weigher and I will continue to be one. Thanks to everyone who also weights daily and posted about it. <BR> <BR> But I will use the Beck Weight Loss Graph in my diet notebook and I will post that only once a week. I love the way her graph starts at zero and has pounds lost or pounds gained. Psychologically, that just seems more gentle and detached than my actual weight. <BR> <BR> In fact, I like the start from zero approach so much that I'm looking forward to tomorrow... even th... Thu, 17 Sep 2015 23:51:30 EST Beck Reboot: Plan Day 20 - Get Back on Track I knew this day was coming and I actually skipped to it five days ago when a sabotaging thought took me down hard. It was the evening before a 10K race that I was running alone. I was feeling weak on my runs. I was lonely. It's been a lonely summer for oh so many reasons, including a healthy decision to distance myself from some crazy family dynamics. Strange how doing something good for myself can bring on grief and depression. <BR> <BR> Anyway, I just felt miserable. Sabotaging thoughts in... Thu, 17 Sep 2015 23:44:45 EST Beck Reboot: Plan Day 19 - Stop Fooling Yourself Oh yes, I AM one of those dieters with "an amazing ability to delude themselves about food." Beck gives a long list of sabotaging delusional thoughts and I recognized quite a few of them as ones I employ: <BR> <BR> * I'll eat it only this one time. <BR> * It's not that fattening (Or, in the case of fruit, it's not fattening.) <BR> * It won't matter (because I'm in my calorie range or I exercised more or....) <BR> * It will go to waste (so I'll let it go to waist.) <BR> * I'll stick out if I ... Thu, 17 Sep 2015 23:22:42 EST Beck Reboot: Plan Day 18 - Change Your Definition of Full <em>15</em> Beck defines "overfull" as not being able to easily go for a moderate to brisk walk after a meal. I think I can be overfull and still go for a moderate to brisk walk fairly easily. After all, I've gone for a walk while overfull to get dessert! <BR> <BR> Beck suggests asking myself for a month after every meal whether I could go for a moderate to brisk walk. I ask, and for one meal a day I actually do it, either a brisk walk or a run. <BR> <BR> I have been drinking a glass o... Thu, 17 Sep 2015 23:13:21 EST Beck Reboot: Plan Day 17 - End Overeating Beck asks us to overload our plate with an extra amount of a particular food and a "forbidden food." Then we leave the extra portion and the forbidden food on the plate and walk awayl. <BR> <BR> This actually wasn't so tough to do as I have been having a hard time eating all the food on my plan. The skills from the previous days made this easy. Sitting down, eating slowly and mindfully, recognizing when I'm full... all these naturally lead to quitting when I've had enough. <BR> <BR> (I su... Thu, 17 Sep 2015 23:05:23 EST Beck Reboot: Plan Day 16 - Prevent Unplanned Eating There is a program in my mind that is so big and strong that I need to work to identify it as a "sabotaging thought." That thought is that I should be able to decide in the moment what I'm going to eat. That's just NORMAL, right? Oh, I'm okay with making a general food plan but if I would rather have crackers than bread when lunch rolls around, why can't I make the switch? If I'm still within my daily calorie range, why can't I have a healthy snack? <BR> <BR> For me the big answer is that it... Thu, 17 Sep 2015 22:55:04 EST Beck Reboot: Plan Day 15 - Monitor Your Eating <em>40</em> Surprise! I thought this day would be a snap, easy to do perfectly. I always use the Spark nutrition planner to compute the carbohydrate in every meal because I need to take insulin. (Looking for a good carbohydrate counter is what brought me to Spark. I found that and so much more.) Often I’ll plan a meal or two or even (occasionally) three the day before. <BR> <BR> <em>38</em> So what’s so tough about writing EVERYTHING out the day before and then drawing a line throu... Fri, 11 Sep 2015 13:35:07 EST Beck Reboot: Plan Day 14 - Plan for Tomorrow I knew this was coming so I've been talking to my sabotaging thoughts about this for awhile now. The major thought wanted the freedom to chose what I wanted in the moment. Another told me it wasn't necessary to plan ahead because I've been staying withing my food plan by calculating at the time. <BR> <BR> I think Beck does a good job of advising how to talk back to these guys. When I eat what I want, when I want it, I don't lose weight. Also, it leaves me vulnerable to bad decisions in the... Fri, 11 Sep 2015 00:18:22 EST Beck Reboot: Plan Day 13 - Overcome Cravings <em>24</em> Okay, how can I overcome cravings if I'm not having them? Today, I didn't have cravings. In fact, I had to struggle to get my 1200 calories in and I didn't quite make that. I probably should have eaten a bit more than 1200 calories anyway since the Spark fitness tracker says I burned 658 calories running and walking. I've been ignoring the notoriously unreliable fitness calories and not eating extra to cover them but that may be a mistake. I felt weakish on my run today. Comfort... Thu, 10 Sep 2015 02:29:33 EST Beck Reboot: Plan Day 11 and 12 - Distinguish Hunger, Desire and Craving and Skip a Meal Okay, I smooshed these together. Checked how I felt every hour. <BR> <BR> Honestly? I didn't know how to rate hunger. I had breakfast and then wasn't able to get to dinner until 6 pm. I felt a tiny bit weak and my stomach was growling but honestly, I couldn't rate the "pain" of hunger more than between 0 and 1. I just didn't have an appetite. <BR> <BR> I had to drive north for a doctor's appointment and by the time I got out it was rush hour. So I went to a Starbucks and pulled out the back... Wed, 9 Sep 2015 02:48:35 EST Beck Reboot: Plan Day 11 - Some Days a Diamond; Some Days a Stone ... which is not the title Beck gave to this day. <BR> <BR> <em>241</em> <em>145</em> <em>270</em> Today was supposed to have been about learning to differentiate between hunger, desire and cravings. It's like a long, controlled scientific experiment. But my day fell apart today and blew big holes in my data and my attention. <BR> <BR> <em>249</em> So... I'm feeling gratitude that we can take more than one day for a skill and I will try again tomorrow. This time I will be setti... Mon, 7 Sep 2015 23:16:03 EST Beck Reboot: Plan Day 10 - Chose a Reasonable Goal Finally! An easy day that was a bit of a treat and just what I needed. <BR> <BR> <em>521</em> I commit to choosing the short-term goal of losing 5 pounds. To be a SMART goal, it should also have a time, so I commit to losing 5 pounds by the end of September. <BR> <BR> <em>248</em> This skill of setting SHORT-term goals came just in time. Although I am making steady progress of a pound or two a week, focusing on my long-range goal has made my progress seem, well, insignificant. I had a... Mon, 7 Sep 2015 03:01:32 EST Beck Trek Kept Me Accountable and Made My Day Today ... and not in a Clint Eastwood "make my day" kinda way, either. <BR> <BR> For Sparkers who don't know, a bunch of us on the Beck Diet Solution team are working through Judith Beck's book "The Beck Diet Solution: Train Your Brain to Think Like a Thin Person." It is a cognitive therapy approach to changing the thinking that lead to the actions that lead to being overweight. <BR> <BR> Each day we learn a new skill. Yesterday we made plans for scheduled exercise and spontaneous exercise. Alos... Mon, 7 Sep 2015 00:48:19 EST Beck Reboot: Plan Day 9 - Select an Exercise Plan Took a quick and dirty approach on this one. <BR> <BR> I had only one sabotaging thought but it was a big one: when fall quarter starts, I will absolutely, positively, incontrovertibly NOT have time to exercise! <BR> <BR> Fortunately, I knew this day was coming so I used the "create time for dieting" day yesterday to shoehorn exercise into the schedule, thereby selecting a plan. My plan is called "an hour a day keeps sickness at bay." By the time finals rolled around each quarter last yea... Sun, 6 Sep 2015 02:31:46 EST Beck Reboot: Plan Day 8 - Create Time & Energy <em>188</em> If only I COULD create time. I'd create an extra day in every week and an extra 8 hours in every day. <BR> <BR> <em>40</em> Okay, this was a BIGGIE. I’ve been having some free-floating anxiety about how I am going to do Beck when school starts again. But like most fears, it evaporated a bit once I started taking some action. <BR> <BR> First, I identified my must do, really want to do and would like to do activities. That was a useful exercise. I would like to read ever... Sat, 5 Sep 2015 02:21:46 EST Beck Reboot: Plan Day 7 - Arrange Your Environment <em>436</em> Home needs only a few tweaks. Most of the work is already done from my first time around. Some slop has crept in to the system that I need to clean up. Junk food does not live in the upstairs of the house. Chocolate chips, coconut shreds, nuts and other ingredients for hubber's cookie bars need to be moved to the top shelf of the pantry. Out of sight, out of mind IS a really powerful tool. Fortunately, the cookie monster agrees to keep his hoard of cookies and chips in his room... Thu, 3 Sep 2015 21:48:16 EST Beck Reboot: Plan Day 6 - Get a Diet Coach <em>198</em> Phew, busy day. Fortunately, my Beck trekking teamies have done fabuloso jobs posting blogs with all the info about this step. So I'm going to coast on that energy and just report in. <BR> <BR> <em>38</em> I asked someone who I very much admire because of results achieved, understanding of Beck and warm and caring personality to be my coach. If that doesn't work for her, that's fine, I'll keep asking until I find someone. This journey through The Pink Book is important enou... Thu, 3 Sep 2015 01:10:38 EST Beck Reboot: Plan Day 5 - Eat Slowly and Mindfully... ARRRRGH! <em>198</em> Giant sabotaging thought jumping up and down in my brain about this right now. "You don't have TIME for this! And even if you do have time right now, you will NOT have time once school starts so why bother?" <BR> <BR> <em>195</em> I wrote in my notebook: "I need to MAKE the time to eat slowly and mindfully. I must learn this skill if I want to lose weight and keep it off. I need to make every limited calorie count to be satisfied with this new way of eating. Once I learn ho... Tue, 1 Sep 2015 22:57:34 EST Beck Reboot: Plan Day 4 - Give Yourself Credit. This is one of the ones I thought I could do mentally. Who wouldn't remember to give themselves a mental treat like credit? <BR> <BR> Turns out it's me. <BR> <BR> So... I got a big glass jar and starting today, I will do the coin for every credit thing. Eventually, I'll stick some stickers on the jar. And I will start WRITING my credits out in my notebook. This reboot is really showing me how I slack by working the process "in my head" and not "in my world." Need to remember that to get res... Sun, 30 Aug 2015 16:41:31 EST Beck Reboot: Plan Day 2 - Chose Two Diets Beck says to pick two diets, a main diet and a backup plan. Any diet will work as long as it’s balanced and nutritious. Implicit in this for me is that I should think of the “diet” as a way of eating I will enjoy eating while I maintain a healthy weight for the rest of my life. <BR> <BR> Beck counsels, “Once I accept the fact that I have to follow a healthy eating plan for life, dieting will be easier.” My rebellious child neurons don’t like “having to accept” anything. I re... Sun, 30 Aug 2015 14:53:19 EST Beck Reboot: Plan Day 3 - Eat Sitting Down C'mon, what's natural about that? Weren't humans meant to roam and graze the vast savannas? For most of my adult life, I ate that variety of free-range, loping along on a constant graze. Bored? Open the frig and grab a bite here and there. Pull a box of crackers off the shelf, open a jar of nuts, nibble a few chocolate chips. Sampling the ingredients and tasting the mix is part of the cooking process, right? In fact, if you eat standing up, it doesn't count. Bonus: This rule applies outside t... Sun, 30 Aug 2015 13:48:59 EST Beck Reboot: Plan Day 1- Record the Advantages of Losing Weight <em>249</em> is here! <BR> <BR> Okay, I have my Advantage Response Cards on a ring. I printed them out on colored paper and used colored pencils to draw designs on many of them. They're on my desk in my office so that I see them first thing in the morning when I go in to weigh. That is my "reminder system" because I'm quite conditioned to weigh myself first thing in the morning. I read them before I record what the scale says. Then I toss them into my bag. I can pull them out when I'm reac... Fri, 28 Aug 2015 21:25:11 EST Beck Reboot Day Four: Ready! Fire! Aim! NOT! I bet almost every one of us can relate to being so eager to hit our target that we impatiently jump to "fire!" at our target before we take aim. I know I can. The first time I read the Beck Diet Solution, reading was pretty much all I did. I thought I could cherry pick the points that were relevant to me, skip the ones that seemed like too much trouble (plan out everything I'm going to eat?) and trust I'd remember what I needed when the circumstances came up. <BR> <BR> Nope. <BR> <BR> Cha... Fri, 28 Aug 2015 21:14:12 EST Beck Reboot Day Three: Thinking about Thinking <em>4</em> Overweight people think differently about food than people who are a healthy weight. People who are a healthy weight are either people who have always had functional thinking regarding food or people who have learned to counteract their dysfunctional thinking. Further, normal weight people may appear the same on the outside, but those who were formerly overweight will always be different between the ears. Dysfunctional thoughts can be defused and it will get easier with time … ... Wed, 26 Aug 2015 22:08:18 EST Beck Reboot Day Two: All In <em>219</em> My minion was quite accomplished, an A+ minion. When we first met, he was a pretty random guy. Curious, sniffing around, but no real pattern to his behavior. However, he was like me and that was his downfall. He’d twist himself into a pretzel for food. By the end of a few months, he’d tap the bar, turn in a circle then tap the bar again. An entire ballet for one pellet of rat chow. That’s Skinnerian psychology aka “operant conditioning”, where behavior is shaped by rew... Tue, 25 Aug 2015 16:08:54 EST Beck Reboot Day One: My Mind Truly DID Reboot! This weekend, I did assignment one. I reread pages 17-25 of The Beck Diet Solution. <BR> <BR> "CLICK!" <BR> <BR> Change the way you THINK and you will change the way you LIVE. <BR> <BR> (Funny how you can read words but not quite comprehend.) <BR> <BR> The thought manifests as the word. <BR> The word manifests as the deed. <BR> The deed develops into habit. <BR> And habit hardens into character. <BR> So watch the thought and its ways with care <BR> ... Mon, 24 Aug 2015 17:00:08 EST Strolling, Eating Blackberries and Ticking off the Miles Sweet day today. I set off from home, down into a valley, up onto a ridge, long flat walk across a ridge with no through streets to our area's community college. Strolled through the Arboretum and the Chinese Garden, dropped down, up, down and up to home. <BR> <BR> Ate blackberries all along the way. <BR> <BR> A really nice way to log 6+ easy miles of fitness and to realize that a leisurely walk can be not only exercise but reward. Sun, 23 Aug 2015 00:03:58 EST How to Burn 50% More Calories Without Increased Activity! <em>185</em> <em>244</em> <BR> <BR> <em>312</em> <em>311</em> I'm training for a half marathon using Jeff Gallagher's run/walk technique. Spark Fitness trainer says that 35 minutes of run\walk at 6 mph or slower burns 266 calories. <BR> <BR> <em>189</em> Today I stumbled across information that I could link the Runkeeper app that I use to track my so that it would report directly to the Spark Fitness Tracker. Hey, sign me up and save me some time! <BR> <BR> <em>40</em> Im... Sat, 15 Aug 2015 01:28:38 EST Green Eggs and Overhead Presses <em>23</em> Well, I am giving myself all kinds of credit for Week One of going to the gym and lifting weights for two days per week. Even though I did NOT want to do this. <BR> <BR> <em>28</em> I don't like working out with weights. That may change; twenty-some years ago I kind of liked it. I'm open to surprise. But for now, weight training exercises are my green eggs and ham. I DO NOT LIKE THEM. <BR> <BR> <img src=" Fri, 14 Aug 2015 00:45:57 EST