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/ Beck Reboot: Plan Day 4 - Give Yourself Credit. http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5987524 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 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5987474 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 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5987439 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 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5986556 <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! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5986551 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 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5985412 <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 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5984616 <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! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5983989 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 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5982926 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! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5978169 <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 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5977591 <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="http://photosaws.sparkpeople.com/guid/b1414511-99a4-40aa-bdde-5b92d... Fri, 14 Aug 2015 00:45:57 EST I Get By With a Little Help From My Friends http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5973414 <em>244</em> I did make it out the door after only one cuppa joe and had a great run. <BR> <BR> <em>128</em> Time to start transitioning out of summer. After all, the drought here has caused the leaves to die early; the smell of autumn is in the air along with the ripe blackberries. The emphasis is on transition. Baby steps again. <BR> <BR> <em>170</em> So the baby steps for August are: get up with the alarm. Go to the gym or go running as per schedule. Run the SAME route each time... Thu, 6 Aug 2015 23:18:46 EST Eeyore Accountability http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5972886 <img src="http://photosaws.sparkpeople.com/guid/68041e1e-3f59-416d-bd7a-24b311c1d13c.jpg"> <BR> "Oh no! Worse than a burr in the saddle is 'bee-ing' accountable for your intentions!" <BR> <BR> <em>106</em> <em>185</em> So here's my intention: Tomorrow morning I am going to get up when the alarm goes off, suit up in my running gear, drink a cup of coffee, head out the door and knock off my 30 minutes. <BR> <BR> <em>304</em> <em>223</em> I'm posting this because I have been sayin... Thu, 6 Aug 2015 00:00:22 EST Surrender and Win? http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5972281 The 30-day plateau challenge assignment is to “write a blog post reflecting on your current exercise schedule and see if there are changes you can make to optimize your workouts.” <BR> <BR> Well… first of all, I am overtraining. I have been running every other day and walking on the days I don’t run. My resting heart rate has been going up. I have been weak and exhausted the last two times I tried to run. (Sunday and then again Monday because Sunday didn’t go well.) <BR> <BR> I re... Tue, 4 Aug 2015 23:05:10 EST Running in the heat without a heart attack? http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5968980 <em>39</em> Ayiyi. Ran today in 88 degree weather. It's supposed to be in the mid 90s this weekend when I do my long slow run. I'm not sure I can do 90 minutes in that kind of heat. <BR> <BR> <em>444</em> How to cool down? Some where I have this thingey called a swamp cooler from a trip to New Orleans. It's a bunch of water absorbant gel balls that soak up water inside a strip that you tie around your neck. <BR> <BR> <em>189</em> I've gotta figure out something or I'm not sure I can... Thu, 30 Jul 2015 01:40:59 EST Great to do LSD again! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5967743 <em>312</em> Although this long slow distance wasn't really all that long and per Jeff Gallagher's half marathon training plan, it should have been slower. <BR> <BR> <em>134</em> ... but I couldn't run any slower than I did! (I guess this means I need to pick up my training pace so that I can run 3 minutes per mile slower without feeling that I'm leaping in place.) <BR> <BR> <em>47</em> I ran along the water of a pretty little peninsula, almost an island, in Lake Washington. Ran onc... Tue, 28 Jul 2015 01:31:21 EST Happy Day, Slow Day http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5967144 <em>27</em> It rained! The temperature has been around 68 degrees for the last few days and yesterday evening it sprinkled and this evening it rained. Not long enough, but enough to give the earth an amazing, sweet summer rain smell. <BR> <BR> <em>311</em> Walked a couple miles to and fro the Farmers' Market. Bought a few veggies and some kim chi. <BR> <BR> <em>191</em> Cooked a really nice Sunday chicken dinner. Made a pan of blonde brownies for the husband and didn't have a proble... Sun, 26 Jul 2015 23:43:15 EST One More Day http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5965753 <em>134</em> Sometimes you just gotta go through, right? <BR> <BR> <em>248</em> Ate right, exercise and went to American Sign Language class, Week Two... after missing Week One. <BR> <BR> <em>175</em> Aiyiyi... it's total immersion and I am underwater! <BR> <BR> Fri, 24 Jul 2015 01:28:12 EST Desperately Seeking Sustainable Meal & Exercise Plan http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5965172 <em>39</em> I can't keep the current attention to nutrition up. All this weighing, measuring, chopping, shredding, grating, baking, stir-frying, steaming and balancing nutrients is wearing me out! <BR> <BR> <em>301</em> I have been spending a lot of time with Spark Nutrition tracker trying to figure out quick and easy but nutritionally sane meals for when school starts again in the fall. Doesn't seem like I've made much progress so far. <BR> <BR> <em>128</em> I want to blame some of... Wed, 22 Jul 2015 23:29:12 EST Looking Great TODAY: More Wrestling with The Mind http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5963847 <em>23</em> I struggle with the thought that I don't deserve attractive clothing until I am at my goal weight. My gremlin mind tells me that it is a waste of money to buy nice clothing that will end up falling off my body. Gremlin says, "You already look so awful that wearing clothes that have little stains and holes doesn't make any difference. If anyone notices you, they are noticing your giant belly and pterydactl wings." <BR> <BR> <em>29</em> So have been wearing shirts with little ... Mon, 20 Jul 2015 15:37:06 EST New Advantage Response Cards http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5962555 <em>249</em> One of the first steps in The Beck Diet Solution is to write down all the reasons you want to lose weight on index cards. The cards are called "Advantage Response Cards." You read them in the morning and at night and you carry them around with you during the day and whip them out to read whenever you are tempted to lapse into undesirable behavior. <BR> <BR> <em>128</em> They are amazingly effective. Perhaps it's just because they give you a few seconds while you read for t... Sat, 18 Jul 2015 02:36:00 EST Perfect is the Enemy of Good Enough http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5962003 <em>129</em> I want to run half marathons again and I have been pushing myself to do this at a breakneck speed. I've made a training standard of perfection on every count. <BR> <BR> Wikipedia says this is related to the “nirvana fallacy.” <BR> <BR> <em>344</em> or <em>29</em> . “By creating a false dichotomy that presents one option which is obviously advantageous—while at the same time being completely implausible—a person using the nirvana fallacy can attack any opposin... Thu, 16 Jul 2015 23:34:35 EST No Success Like Failure! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5960284 <em>39</em> Well, I’ve been back at this for about a month now and I have just experienced Setback No.1 <BR> <BR> <em>245</em> I’m calling it “Setback No. 1” because there are going to be other times when I don’t meet my weight loss and fitness goals. I was disappointed when I stepped on the scale for the weekly weigh in and discovered NOTHING. Two pounds above my weekly weight loss goal and the same place I was last Monday. My very modest weekly weight loss goal of a healthy ... Mon, 13 Jul 2015 18:42:43 EST The Starting Over is the Hardest Part http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5956436 <em>128</em> It's been a long time... <BR> <BR> How perfect that my last blog before disappearing from the Sparkiverse was "Get Back on Track." <BR> <BR> <em>355</em> I had serious doubts whether I would be able to do that. But now I am in the middle of my third week of the Run/Walk program. After almost two weeks of plateau with no change or weight moving UP and back to plateau, of doing what I needed to do without any immediate reinforcement, I woke up to discover that I am right on... Mon, 6 Jul 2015 14:25:16 EST Beck Diet Solution Day 20: GET BACK ON TRACK http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5515702 This is a powerful day! This day is about putting the brakes on a fall downhill and returning to the climb in the direction I want to go instead of turning a few calories and a few minutes into feelings of despair and days or weeks or months of poor choices. <BR> <BR> <em>227</em> <em>227</em> <em>227</em> <em>227</em> <em>227</em> <em>227</em> <em>227</em> <em>227</em> <em>227</em> <em>227</em> <BR> <BR> It's pretty simple, really. Dr. Beck says to take these ste... Thu, 17 Oct 2013 01:39:44 EST I FOUND THE MIRACLE DIET!!! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5508219 Okay, I found it! The way to eat all you want and still lose weight! <BR> <BR> It happened while I was making my standard yogurt parfait of unsweetened blueberries with Fage 0% yogurt, a grind of nutmeg and pumpkin seeds. I weigh and measure everything now because if I don't I will inevitably serve myself more and for some items that can boost me right out of my recommended nutrient range. I usually want MORE. <BR> <BR> As I was weighing out my punks, I decided that 0.3 ounce was just not e... Tue, 8 Oct 2013 17:52:10 EST Beck Diet Solution Day 19: STOP FOOLING YOURSELF http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5498967 BECK DIET SOLUTION DAY 19: STOP FOOLING YOURSELF <BR> <BR> This exercise reminds me of a night in Puerto Rico when a lizard dropped from the ceiling onto my face, waking me. Walking into the kitchen that we swept and mopped each night after dinner and turning on the light, I saw an army of cockroaches scatter from across the floor into the cracks and crevices. They had come in from the lush tropics outside, under cover of night, to make their rounds. Just checking to see if anything was avai... Sun, 29 Sep 2013 00:24:20 EST BLC23 Cruise Goals http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5497859 This is the snapshot of me as I step off the deck after our 12-week cruise on the good ship BLC23: <BR> <BR> <em>185</em> I start each day with prayer, meditation and exercise. <BR> <em>23</em> I strength train three days a week. <BR> <em>192</em> I weigh 12 pounds less. <BR> <em>149</em> I plan and prep the week's meals in advance on one day. <BR> <em>205</em> I follow my meal plan. <BR> <em>333</em> I am not vampire dessert because my HbA1C is below 6.5!!! <BR> <BR> How will I... Fri, 27 Sep 2013 14:39:39 EST Your #1 Weight Loss Action TODAY http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5492823 Vote for SparkPeople! <BR> <BR> Go to www.smallbusinessbiggame.com/oh/SparkPeopl<BR>e-Inc/387418 <BR> Enter "sparkpeople.com" in the "Search" field <BR> Click on "Read more" <BR> <BR> I stumbled onto SparkPeople while searching for an online carbohydrate counter. I have juvenile diabetes and have struggled with weight and blood sugar control. I have struggled with my weight since I was a teen and I'm an old lady now. I think I've lost the collective weight of a small town over decades of ... Sun, 22 Sep 2013 13:49:22 EST Beck Diet Solution Day 18: CHANGE YOUR DEFINITION OF FULL http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5491274 Oh no, Mr. Bill! <em>24</em> A subjective measurement! All the other steps were objective, scientific, yes-or-no measures. I did them or I didn’t do them. An outside observer could verify my findings. Scientific. <BR> <BR> I freaked out a little bit on this. <em>40</em> So what are these unskillful thoughts? <BR> <BR> UNSKILLFUL THOUGHT: This is too subjective! I need an objective standard of measurement. I’m fine with feeling the way I feel now after eating my balanced 400 calorie m... Fri, 20 Sep 2013 15:46:57 EST Beck Diet Solution Day 17: END OVEREATING http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5486823 Judith Beck says that there are TWO ways to overeat. First, eat more than the amount you planned to eat and second, eat past the point when you feel full even if it’s an amount you planned to eat. We need to learn to manage both of them. <BR> <BR> Her exercise to prevent overeating is to load your plate with a greater quantity than planned of a food you did plan to eat AND a food you hadn’t planned to eat at all. <BR> <BR> Some protesting thoughts did come in response to this. <BR> <BR> UN... Mon, 16 Sep 2013 02:54:01 EST Beck Diet Solution Day 16: PREVENT UNPLANNED EATING http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5485840 Okay, that sounds like an offer too good to be true. MOST of my eating has been unplanned eating, unless you count making a decision while standing in front of the refrigerator planning. <BR> <BR> Beck suggests making a response card that says "NO CHOICE". This set my inner two-year old into an autonomy fit. No choice? I refuse to have no choice! I just couldn't see how feeling choiceless was going to work for me. <BR> <BR> Fortunately, my brilliant diet coach gave me a twist on this and a... Sun, 15 Sep 2013 00:39:11 EST Beck Diet Solution Day 15: MONITOR YOUR EATING http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5484206 The rubber is hitting the road. I weighed myself, opened my Beck journal for the first time and wrote my weight and today’s date in it. Now I have a little card file of tips ‘n’ tricks and a little pocket journal close to the same size. I printed off my food plan and wrote my Beck card for today. <BR> <BR> <em>249</em> <BR> <BR> COMMITMENT: I’ll make written notations about what I ate immediately after I finish eating. <BR> <BR> The rest of today was just checking off the items on my pl... Fri, 13 Sep 2013 02:01:57 EST Beck Day 14: PLAN FOR TOMORROW http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5483279 UNSKILLFUL THOUGHT: Too much work! <BR> SKILLFUL THOUGHT: Maybe at first but evntually it will save time by eliminating multiple daily food decisions and trips to the store. It will save money as well as I won’t buy food I end up not using before it spoils. <BR> <BR> UNSKILLFULL THOUGHT: Eating according to a plan will prevent me from getting in touch with my body and finding a natural, way of eating. I’ll need to force myself to eat when I’m not hungry. <BR> <BR> SKILLFUL THOUGHT: Delusion... Thu, 12 Sep 2013 01:23:21 EST Beck Diet Solution Day 13: OVERCOME CRAVINGS http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5482253 I fell off a cliff on Sunday. I didn’t even know I was over the edge until I was on my way down. <BR> <BR> I went to a vegan buffet and author talk. The food was incredibly delicious. It was also very difficult to plan ahead on the Spark tracker. I guesstimated but it was tough, not knowing what would be there. Looking back, I realize that I went with the intention of trying any dish that looked good. “Learning experience”, right? A little brain gremlin was whispering, so soft I didn’t even... Wed, 11 Sep 2013 02:19:11 EST Beck Diet Solution Day 12: PRACTICE HUNGER TOLERANCE http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5480101 Today’s Beck adventure is about learning to sit with feelings of hunger. We are asked to chose a day when we will skip lunch. <BR> <BR> COMMITMENT: I will skip lunch on Monday 9 September 2013. <BR> <BR> “Hunger is not an emergency” says Ms. Beck. <BR> <BR> I know this. I fast a few times a year as a religious observance. There have been times when I’ve been engrossed in a project that is so compelling that even though my gut is growling like a band of starving tigers, I jus... Mon, 9 Sep 2013 00:55:32 EST Beck Diet Solution Day 11: DIFFERENTIATE BETWEEN HUNGER, DESIRE & CRAVINGS http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5477328 What great timing! I'm impressed with the way Ms. Beck organized her book. Mindful eating seems to flow into this step. I've been noticing my thoughts about eating and asking myself whether I was really hungry. I've noticed that it's hard for me to distinguish desire from hunger at times. <BR> <BR> I wrote this tip from the book into my index card file: <BR> <BR> TIP: If it has been anywhere from 20 minutes to 3 hours since you've eaten a reasonable-sized meal, remind yourself that an urge ... Fri, 6 Sep 2013 00:22:54 EST Beck Diet Solution Day 10: SET A REALISTIC GOAL http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5477310 My first weight loss goal will be to lose 5 pounds from what I weigh today. <BR> <BR> That was easy! I just followed the book's suggestion to focus on the next 5 pounds. I'll reassess my next goal when I achieve this. SO doable. I like that! And I've even decided to give myself a reward. A skein of sock yarn. WooHoo! <BR> <BR> <em>306</em> <em>23</em> <em>23</em> <em>23</em> <em>23</em> <em>23</em> <em>248</em> <BR> Thu, 5 Sep 2013 23:58:24 EST Beck Diet Solution Day 9: SELECT AN EXERCISE PLAN http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5477304 This was hard because it felt like going backward. I’d been doing a run/walk training program for a 10K and was up to running 55-60 minutes per session three times a week. Unfortunately, I was having pain in my knees and feet. The pain in my left knee was severe enough to interfere with my sleep and limit my range of motion. There was always some level of pain and the only enjoyment I felt was from finishing. I also didn’t have a scheduled time to run and was finding myself doing other thing... Thu, 5 Sep 2013 23:53:07 EST Beck Diet Solution Day 8: CREATE TIME AND ENERGY http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5474143 The Universe has a sense of humor. <BR> <BR> Day 8 is all about figuring out what I need to do to make my weight loss program <em>192</em> work, when I'm going to do it <em>128</em> and what I might need to drop <em>27</em> for the priorities to get done. Almost every minute of today was filled with spending an R&R day with hubby. (He will not take one if I don't initiate it and participate, just works on endless minor projects at home while getting grumpier and grumpier. ... Tue, 3 Sep 2013 01:26:31 EST Beck Diet Solution Day 7: Arrange Your Environment http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5473112 This was an easy one! I've already done many of the steps. I have small plates and small bowls and little Japanese serving saucers. <BR> <BR> I've eliminated most junk food from our kitchen. Hubby's giant bag of chocolate chips is on the highest shelf in the pantry where I need to stand on a chair to reach it. The Costco box of crackers is next to it. Honestly, I forget they are there if I don't see them. The few things that are difficult to resist are a few jars of nuts: pumpkin seeds... Mon, 2 Sep 2013 01:46:47 EST Beck Diet Solution Day 6: FIND A DIET COACH http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5472191 "THIS IS A CRUCIAL COMPONENT OF THE PROGRAM"" <BR> <BR> Yes, this sentence is in all caps in the book and oddly enough, it was one thing I just dismissed out of hand when I read the book the first time. I truly was convinced I could be my own coach. I mean, I was good at encouraging others so why couldn't I just encourage myself? And I had a calendar; I could check in with myself once a week. This did not work so well after all.... <BR> <BR> Fortunately, this time around I've been blessed w... Sun, 1 Sep 2013 01:32:31 EST Beck Diet Solution Day Five: EAT SLOWLY AND MINDFULLY http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5471388 "Hey", I thought, "I did this as part of 'Eat Sitting Down' on Day Two." But not quite; today there was that s...l...o...w... part. <BR> <BR> Can you be mindful but fast? <BR> <BR> So my written commitments for today are <BR> <BR> "When I feel like eating quickly, I'm going to take a two-minute meditation break." <BR> <BR> "To remind myself to eat slowly, I'm going to put my utensil down after every bite. While I'm learning, I'm going to set a timer to chime every two minutes so I can ch... Sat, 31 Aug 2013 02:48:08 EST Beck Diet Solution Day 4: Give Yourself Credit http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5470127 Okay, this one was actually not too hard! I've spent decades working on not being so incredibly hard on myself and I have made some progress. At this point it's not so much a matter as overcoming lots of thoughts about not deserving and more about just not thinking of it. I am aware of when other Sparkers are not giving themselves credit and not only that but beating themselves up. It makes me sad because I can see that's only one way of looking at the situation and one that's not helpful or ... Thu, 29 Aug 2013 17:35:37 EST Beck Diet Solution Day 3: EAT SITTING DOWN http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5469403 Another assignment with wonderful surprises. What's stuffed into the attic of my mind anyway? I'm starting to feel hopeful that doing these exercises is going to help me to uncover and transform more and more thoughts that run in the background and do not serve me well. <BR> <BR> Today's task was to commit to eating sitting down. Walking around and looking at it from all sides, it seems to me that the policy underlying that instruction is to get us to "eat mindfully". I actually do quite a ... Wed, 28 Aug 2013 23:11:48 EST Beck Diet Solution Day 2: Pick Two Reasonable Diets http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5468454 Today's task took a surprising amount of time, effort and thought. It's not so easy to truly and thoughtfully commit to a diet plan! <BR> <BR> My written commitment card says, "I picked a primary and a backup diet plan that are <BR> ~ reasonable <BR> ~ nutritious and balanced <BR> ~ flexible <BR> ~ easy to use <BR> <BR> My primary plan is a modified Spark diet. I will chose foods that fit within my calorie range and recommended proportions of carbohydrates, fats and... Wed, 28 Aug 2013 01:14:17 EST Beck Diet Solution Day 1:P RECORD THE ADVANTAGES OF LOSING WEIGHT http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5467842 Okay, off to a tortoise-like start! (This is a good thing for someone who wants to do it all right now and eats an entire box of "diet" items, figuring if one is good, then two dozen is better.) <BR> <BR> <em>134</em> <BR> Guess I could stick my head out of my shell and sniff the air.... <BR> <BR> <em>249</em> <BR> <BR> The task for day one is to prepare an "Advantage Response Card". I wrote my reasons for wanting to lose weight on 3 x 5 index cards and ranked them in order of impo... Tue, 27 Aug 2013 11:56:06 EST Monkey on my back? If only! HELP! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5463310 The horror and helplessness of a monkey on your back... could anything be worse? <BR> <BR> YES <BR> <BR> Having a SNIKE on your back! It happened like this: I went to the shelter to adopt a sweet little fluffy girl kitty that my hubbie had picked out through the screen door. He loved her demure nature and her curly ear tufts. She reminded him of GirlyGirl, the kitty we lost a few months ago. She left a great big empty space we were ready to fill it. And did... <BR> <BR> Here is our sweet, ... Thu, 22 Aug 2013 17:27:26 EST Happy Birthday, Bro! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5461615 Just returned from a small party for my brother's birthday. It was a no presents event but I gave him a few small "joke" presents anyway. One of them was a set of fake moustaches. He and one of a nephew's two daughters tried them out along with various party hats. (The older more sophisticated daughter played with her cell phone.) <BR> <BR> <img src="http://photos-ak.sparkpeople.com/nw/1/9/l199333339.jpg"> <BR> <BR> His wife wore my brother's special birthday hat to go with his fake Fu Ma... Wed, 21 Aug 2013 01:59:46 EST Beautiful West Seattle http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5460539 <img src="http://photos-ak.sparkpeople.com/nw/1/7/l1765807505.jpg"> <BR> <BR> I am so blessed to live in West Seattle with its gorgeous Lincoln Park arboretum on Puget Sound (housing a heated, outdoor saltwater pool) and beautiful Alki beach on Elliot Bay, connected to downtown Seattle by the charming little water taxi. <BR> <BR> If I'm not able to continue to run because of my knees, at least I will have endless walks to enjoy. Tue, 20 Aug 2013 00:18:07 EST