SEAJESS's SparkPeople Blog http://www.sparkpeople.com/mypage_public_journal.asp?id=SEAJESS SEAJESS'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/ Awesome Weight Loss Trend! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6191241 <em>40</em> Okay... how do I make this short? <BR> <BR> <em>274</em> <em>319</em> <em>193</em> Well, after hanging out on Spark for awhile, we all learn that we can lose or gain two to three to four pounds of water weight in a short time depending on whether we're sweating hard or reaching for the salt shaker. We also know that it takes a 3500 calorie deficit to lose a pound of fat, usually 1 to 2 pounds a week. So how do we sort out the signal (fat loss) from the noise (water flu... Tue, 28 Jun 2016 14:31:36 EST Grabbing at a Straw http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6181065 I had to cancel and reschedule my weight training appointment so that I could go in and get marched out of the nursing program. (Subject to an appeal, which I am going to make but at the time, with a spike through my heart, I wasn't able to think about this.) I was due for my first evaluation since beginning the program. My mind wasn't there, did the procedure quickly and rushed out the door to throw my heart into a blender. <BR> <BR> Today I had my make up appointment. The trainer who did m... Sat, 11 Jun 2016 21:06:27 EST The Path is Not Straight http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6180407 I am using my Beck skills to combat the gremlins in my mind that are telling me horrible, depressing, "drink a jug of vodka an throw yourself into a crevasse" thoughts. <BR> <BR> The truth is there is such suffering in the world that what I think is crushing and unbearable right now is joyous and a blessing by comparison. All beings suffer. Welcome to the human condition, Jess. <BR> <BR> The truth is the path to success is not a straight line. I think never. It's a path of asking over and o... Fri, 10 Jun 2016 16:21:19 EST Don't Eat Your Sorrow! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6177689 Today I failed clinical in nursing school. I have worked so hard. My heart is broken. Worse than broken... ripped out of my heart and chopped to pieces in front of my eyes. My classmates can't believe. Instructors have told me "You are the last one I thought this could happen to". <BR> <BR> Yet it did happen. <BR> <BR> I have never failed at anything and being a nurse was my final life dream. I failed. <BR> <BR> Yet... I did not eat during the horrible stressful struggle to try to jump th... Mon, 6 Jun 2016 14:55:09 EST Beware, Vegomania Can Strike at Any Time http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6158234 <em>29</em> Last night I so wanted to overeat on roasted brussels sprouts. I had some for dinner last night, made in a slightly different way, and they were insanely delicious. <BR> <BR> <em>149</em> I'm a devotee of Judith Beck PhD's "Beck Diet Solution" cognitive behavioral therapy plan for gaining and maintaining weight loss. Parts of her program is no unplanned eating, dealing with cravings, and strengthening your "resistance muscle" by identifying and refuting the thoughts we have... Sat, 7 May 2016 12:36:35 EST HIT me! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6148190 <em>362</em> <BR> <BR> I am celebrating completion of my third week of high intensity strength training. <BR> <BR> The most amazing thing to me is that I am doing strength training (which I hate) while I am going to nursing school (which eats every available hour and then some). <BR> <BR> <em>128</em> I go twice a week for 21 minutes and exercise to muscle failure. It hurts. I make horrible grunting and exhalation sounds, I sweat like a pig. I sprawl on the floor and I am sure I will... Fri, 22 Apr 2016 18:46:16 EST Hey, SparkFriends, Let's Do This Challenge! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6099895 <em>248</em> My Start Page told me it's time to sign up for a new Challenge. I hear and obey, Oh Start Page. <BR> <BR> <em>249</em> I signed up for the #Zen 30 Walk. Move. Live. Challenge. The Day One challenge is: "Find a Friend" (to do the Challenge with you.) Check it out on the Challenge Central page. It doesn't look too tough. It doesn't look too hard. Many of us have trekked Beck or done one or more 5% Challenges or BLCs. <BR> <BR> So... anyone with me? <BR> <em>381</em> <BR>... Fri, 19 Feb 2016 14:32:17 EST Squish, squish, squish! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6098669 February in Seattle is sooooo challenging. I'm tired of winter, ready for it to be over. Tired of running in the rain, tired of muddy feet. Worn out from getting up in the dark and having the sun beat me to bed. <BR> <BR> In just a few weeks, there will be light. The air will smell of spring flowers. The puddles will start to shrink. <BR> <BR> That's the challenge now. Logging the miles when it is not so fun to go out on the trail. Delayed gratification is a skill you'd think I would have l... Thu, 18 Feb 2016 00:27:44 EST Happy Tet! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6094576 I am heading out tonight to help set up for "Tet in Seattle." The Seattle Center has wonderful cultural programs every month and this month it is our Vietnamese community's celebration of Tet. Food, lion dances, fun, games and activities for kids, music... <BR> <BR> Thank you, Emerald City for being a magical, exciting place to live! Fri, 12 Feb 2016 19:50:11 EST Help Me, Garmin Forerunner 225 Owners! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6086898 <em>198</em> I downloaded the software successfully and I plugged in my brand new Garmin Forerunner 225 but I cannot get the software to find my device. <BR> <BR> <em>128</em> I've now spent an hour and a half on this. I need to get out the door and actually run. <BR> <BR> <em>46</em> So disappointed that my new toy isn't working. It was on sale on Amazon, a hundred dollars off, but it was still $200 that I don't really have to spend. Now instead of a reward, it feels like a huge mi... Wed, 3 Feb 2016 14:49:35 EST Decision Time http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6084288 <em>244</em> I did a long, slow distance run of 11 miles today. If I want to do the half marathon on March 20th, that means 12.5 miles in two weeks, then 14 miles in a month with 6-7 miles between the long runs and the race, plus the usual twice a week shorties. <BR> <BR> <em>2</em> I need to decide by tomorrow before the price goes up. Fear is what is keeping me from registering. I need everything to go perfectly with my schedule and having juvenile diabetes means I can't count on that... Sun, 31 Jan 2016 21:06:14 EST "Boutique Fitness" http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6079805 <em>215</em> That is the name of the feature story on the Start Page today. <BR> <BR> <em>185</em> I'm toying with the idea of running a half marathon on March 20th, right after finals. The price goes up again in February so I told myself I'd train, see where I was just before the price change and decide then. I figured if I pushed training a little bit and nothing went wrong, I'd be ready on the day of the race. <BR> <BR> <em>244</em> The race website offered a free training course... Tue, 26 Jan 2016 15:12:48 EST The Artful Dodger http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6061505 I didn't run today. <BR> <BR> My plan was to run"shorties" on Tuesdays and Fridays and long, slow distance on Sundays but this week has been atypical, with two orientations for clinical. (Another one will happen over two days next week.) I left the house at 5:45 am on Monday and got home a bit after 5 pm. Cooked dinner, sat down to do assigned work for the next day's class. Got about six-and-a-half hours of sleep. Today I left at 7 am and drove for an hour to travel the 14 miles to school. ... Tue, 5 Jan 2016 21:04:43 EST Be Gentle With Yourself http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6059520 My father said that to me all the time when he was alive. Now that he's gone, I forget to do that. Often. Maybe even most of the time. <BR> <BR> Today I wanted to run long, slow distance. It's part of the Jeff Gallager half marathon training. There's a half marathon the week after winter quarter finals. Being gentle with myself means not signing up before the price went up but instead planning to train for the race through January with NO expectation that I can stick to the schedule and make... Mon, 4 Jan 2016 00:03:12 EST First Day of "Skinny Rules" http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6058483 Today was my second day following the Bob Harper "Skinny Rules" meal plan and my first day doing the major prep work for the week. Yesterday I shopped. <BR> <BR> <em>198</em> There is SO much preparation involved in this! But I can see how it will be a lifesaver when school starts. I'll have portions for breakfast, lunch, dinner and snack stuff all bagged and ready to go. <BR> <BR> <em>41</em> Feeling a little bit of hope that this quarter I will be able to avoid take out and fast foo... Sat, 2 Jan 2016 23:08:39 EST Never Quit Pledge http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6057091 <em>40</em> I feel a little weird doing the copy-and-paste thing. However, I reviewed the Spark TOS and it doesn't appear that this will violate any rules. <BR> <BR> So what happened? I joined the Winter 5% Challenge in hopes it would be a lifeline to healthy living when winter quarter starts. On Monday. Gulp. Registration for the psych clinical has taken almost THREE WHOLE DAYS and I am still not certain whether I met the requirements. It's an interesting process, watching anger arise in ... Fri, 1 Jan 2016 15:00:26 EST Fun With My New Head http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6051822 ...or at least I hope I will be having fun with my new head. Guess I should back up a little and hope I can do some rearranging of the gray matter in there so that I can have more fun with it. <BR> <BR> <em>198</em> I am just so flipping sick of my dysfunctional bio family's trauma/drama. More specifically and climbing out of the victim footie pajamas (or maybe it's a suit or a dress... whatever), I am sick of me doing the same things over and over that don't bring happiness to me OR to a... Wed, 23 Dec 2015 20:00:25 EST Life is Good http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6049144 Just that. I am so grateful to have time to clean, organize, exercise and eat well. Tomorrow I am going to my first ever official "senior" event and then I'm going to clean the refrigerator. Now that last one is going to be HUGE. I've already spent the last few days throwing out a few rotten and moldy items each day. Scary what time can do to a food item.... Fri, 18 Dec 2015 01:04:39 EST Starting all over for the first time http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6048540 <em>39</em> I really crashed the last month of nursing school. <BR> <BR> One by one I lost just about every healthy habit I had going. I gained 8 pounds (yes, in a month! I wasn't even eating candy, just not eating freggies or drinking water and eating microwave and takeout food.) I felt awful. And I blew my final. <BR> <BR> <em>128</em> So it is time to start over. Again. <BR> <BR> There have been SO many times in my life I've started over. There are some things that make it differe... Wed, 16 Dec 2015 18:39:51 EST Room for EVERYTHING! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6045503 I DID get the table. <BR> <BR> I got the least expensive expanding table, over 2.5 times less expensive than the next most expensive model at Ikea and a bit wider. An extra inch and it would be really difficult to get into our little "nook." <BR> <BR> The table was SO HEAVY that I had to really struggle to lift it into my Honda Fit on my own. And it was SO WIDE that I had to ram it in and drive home with it touching my right shoulder. (Safe, though. It didn't block my vision. Just would hav... Thu, 10 Dec 2015 16:25:34 EST Plotting Infidelity http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6041290 There is being "married to your work" and there is also being "married to your school work." What happens when you want to betray one or the other of them? <BR> <BR> In my case, it's school. Classes ended yesterday. I thought I'd get up early and hit the books. <BR> <BR> Instead, I slept in. (Exquisite!) I got up. (Slowly. Luxuriously!) I noodled around without a plan. (Delicious!) I spend time catching up on Spark. (Renewing!) And now I'm obsessing about the idea of driving far away to our... Wed, 2 Dec 2015 15:25:16 EST What ISIS Really Wants http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6032626 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> http://www.theatlantic.com/features/arch<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 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6032579 <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 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6021785 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 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6020934 <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 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6014996 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 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6011116 <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 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6010114 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 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6009242 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 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6008600 <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 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6008263 <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 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6007454 <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 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6007443 <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 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6007082 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 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6006330 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 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6005782 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 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6005134 <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 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6004631 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 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6001159 <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 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6000005 <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 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5999773 <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, http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5999763 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 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5999433 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 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5999429 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 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5999417 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 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5999411 <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 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5999408 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 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5999403 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 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5995486 <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 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5995164 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