SLENDERELLA61's SparkPeople Blog SLENDERELLA61's Blog on SparkPeople, home of free diet plans and a healthy living community Beck Blue: Chapter Nine, #1 Discouragement Chapter 9 is titled Psychological Traps. <BR> <BR> 1. The Discouragement Trap - you want to give up when dieting becomes difficult <BR> <BR> I found this section so powerful that I decided to blog it in more detail than I have been . In the past discouragement has been a major factor in my failed maintenance efforts and I don't want to fall to it this time. <BR> <BR> Card One: While losing weight sometimes feels difficult, the results will be worth it. The advantages on my list are too im... Mon, 4 May 2015 15:55:12 EST Beck Blue: Chapter 7, Travel and Eating Out Even though I did not test that I needed this chapter on travel and eating out traps, I decided to read it because I have a trip coming up next month and I am concerned about how I am going to handle it. <BR> <BR> 1. The 24/7 Treat Trap - you think every meal out should be "special" - even when you eat out all the time <BR> <BR> sample card: When I eat out, decide in advance what to order - and stick to it. Even if I think I'm really hungry and won't be satisfied, that's not true. I'm alway... Sun, 3 May 2015 14:25:51 EST Better Pictures and Report It's a gorgeous day and I thoroughly enjoyed an 8 mile bike ride on Fort Frazier Trail this morning. I saw a runner my age I know and had a great conversation. Then saw 2 more runner friends at Publix (grocery store). And then I really struck gold! I decided to get a decaf coffee and ran into my great friend who I met through SP but now enjoy both 3D and online, Cyndi Aquagirl and her husband. Had a great conversation. <BR> <BR> I managed to get better pictures of the little birds in their ... Sun, 3 May 2015 13:43:53 EST Beck Blue: Chapter 6, Family Traps Okay. This is the first chapter I've read that I know I can't begin to impart to you in a summary what is in this chapter. If you have a difficult family situation, this book is gold. Get it. No kidding. <BR> <BR> That said, I'll give it a try. I skipped chapter 5 at this time because I didn't score any points on the quiz in that area, so food pushers are not a problem for me. I'm going with Beck's recommendation to give myself a personalized program by focusing on the chapters that I test ... Sat, 2 May 2015 17:43:30 EST Can You Identify these Flowers? Bird Update, Too Here's an update on our baby birds: <BR> <BR> <img src=""> <BR> <BR> We saw both the mom and the dad brown thrashers bringing food for the little ones. It's great to be able to follow their development. <BR> <BR> While I've got you thinking about nature, can you identify this flower bush? Or maybe it is just a small tree. Hubby got it from the nursery and doesn't remember what it is. Of course, I could go back to the nursery and find o... Sat, 2 May 2015 17:14:14 EST Beck Blue: Chapter 4, Emotional Eating Would you rather have one problem or three? If you respond to the original problem by overeating, then you have the original problem plus feeling bad about overeating. And then you look at the scale. Three problems. <BR> <BR> 1. The Trying to Numb Pain Trap - you believe it's not okay to feel negative emotions <BR> Remember a time when you were really upset and did not eat. If you think back over your history you will likely find plenty of evidence that you can tolerate negative feelings. <B... Fri, 1 May 2015 16:45:38 EST Beck Blue: The Chapter Three (lost portion) 3. The De-Stress with Food Trap - you eat to relax after a stressful day <BR> <BR> - Identify the problematic situations that contribute to stress <BR> - Ask friend/family member to brainstorm solutions with you <BR> - Rearrange your activities so you can de-stress before meals <BR> - Use de-stressing techniques such as music, bath, cup of tea, walk, meditation, friends <BR> <BR> 4. The When Things Calm Down Trap - you think it will be too difficult to work on healthy eating during a stre... Thu, 30 Apr 2015 17:18:06 EST Beck Blue: Chapter Three, Stress Traps Beck and Busis identify three stress traps: <BR> <BR> 1. The Too Busy Trap - your life feels too packed and stressful to make time for healthy eating. <BR> <BR> "If you want to be able to lose weight, you have to fit the rest of your life around healthy eating, not try to fit it into an already packed day." She advises to cut back, do less well, or stop doing some of your activities. <BR> <BR> 2.The Unreasonable Rules Trap - you create overly restrictive rules for yourself that lead to str... Thu, 30 Apr 2015 14:51:13 EST Beck Blue: Chapter Two "Do you want this to be the last ("last" in italics) time you try to lose weight?" That is the first sentence of Beck Blues' second chapter. Well, don't hurry to start dieting. Learn 10 basic skills before you start your healthy, reasonable, flexible and maintainable eating plan. This will be the plan you follow "while you are losing weight and for as long as you want to maintain your weight loss." (italics from "and" until "loss") In the past you lost weight quickly, but then you have falle... Wed, 29 Apr 2015 16:20:43 EST Can You Identify This Bird? & Beck Comment I know this is a challenge as I really don't want to get close enough to scare her. This momma bird hatched 3 or 4 eggs yesterday and is diligently sitting on her nest this rainy day! We got to see four eggs and then one baby and then three babies yesterday. The kids are really excited about it and I'm thoroughly enjoying it, too. <BR> <BR> <img src=""> <BR> <BR> My husband thinks she's a cardinal. I don't. She is a rich red-brown colo... Tue, 28 Apr 2015 14:21:56 EST Beck Blue: Chapter One I really wanted to read The Diet Trap Solution by Judith Beck, PhD, and daughter, Deborah Beck Busis, because I benefitted greatly from two previous Beck books and a workbook. I don't know if I would have been able to keep off more than 80 pounds for over 6 years without Beck. I am almost certain I would not have my current level of control over food if I had never employed the cognitive behavior techniques to my own food battles. <BR> <BR> Chapter one is an introduction to the book. It appe... Mon, 27 Apr 2015 17:42:47 EST Cookie Concert Precedes Beck Kids really enjoyed the cookie concert today by our local symphony orchestra. The interactive session was really cool. The kids got to play lots of instruments: <BR> <BR> <img src=""> <BR> <BR> <img src=""> <BR> <BR> <img src=""> <BR> <BR> I posted even more pictures on FaceBook. <BR> <BR> Plan to start reading the Beck book ... Sun, 26 Apr 2015 16:58:47 EST Kahlua is Fine! and More Kahlua, our 4 year old German Shepherd-Chow-Lab mix, had surgery yesterday to remove an intestinal polyp that was causing bleeding. It never seemed to bother her, but you just can't let an animal bleed and bleed. (And I don't mind giving up following her around with a bottle of peroxide to get blood out of our carpet either.) We took her in at 7am yesterday, but when we called at 2pm to get results she hadn't even had her surgery yet due to several emergencies the vet had to handle. The surge... Sat, 25 Apr 2015 16:04:28 EST Beck's New Book and Becky's New Car <img src=""> <BR> <BR> Judith Beck has written a new book with her daughter. It was just released on April 21st and I got mine on the 22nd. I looked it over a little last evening. I see that it uses index cards just like her other 2 books and workbook. It is organized differently and has no food plan. It looks decidedly interesting. I've benefitted so much from her other books, and I suspect this one will be no exception. If I had not ma... Fri, 24 Apr 2015 12:24:53 EST Report Day Gaye (Gaby1948) reminded me that I haven't done a weight report for a while, so I will be proud to. Here's my WeightGrapher report for the past 30 days: <BR> <BR> Trending Weight <BR> 125.41 lb <BR> Recorded Weight (today) <BR> 125.00 lb <BR> One Week Change <BR> ↓ 0.36 lb <BR> One Month Change <BR> ↓ 4.02 lb <BR> One Month Prediction <BR> 121.39 lb <BR> <BR> Here's my graph for the past month: <BR> <BR> <img src=""> <BR> <BR> I ... Thu, 23 Apr 2015 14:29:03 EST Worth Sharing Saw this one on FB and thought it worth sharing: <BR> <BR> <img src=""> Wed, 22 Apr 2015 08:32:03 EST 66 Names for Sugar and Substitutes 1. Barbados sugar <BR> 2. Barley malt <BR> 3. Beet sugar <BR> 4. Brown sugar <BR> 5. Buttered syrup <BR> 6. Cane juice <BR> 7. Cane sugar <BR> 8. Caramel <BR> 9. Carob syrup <BR> 10. Corn syrup solids <BR> 11. Corn syrup <BR> 12. Confectioners sugar <BR> 13. Castor sugar <BR> 14. Date sugar <BR> 15. Dehydrated cane juice <BR> 16. Demerara sugar <BR> 17. Dextran <BR> 18. Dextrose <BR> 19. Diastatic malt <BR> 20. Diatase <BR> 21. Ethyl maltol <BR> 22. Free Flowing Brown Sugars <BR> 2... Tue, 21 Apr 2015 06:59:10 EST My Friend Featured! My friend, David, who I met at Weight Watchers and recruited for our Galloway running group is now featured in Half Size Me! If you are interested, check out his interview: <BR> <BR> <link> </link> <BR> <BR> On a somewhat related topic, some of our Lakeland Runners have already finished the Boston Marathon today. So exciting! Someday perhaps I'll get to watch it in person. And someday I hope to run again. Mon, 20 Apr 2015 15:01:47 EST Bonus Blog: Because You Asked, My Anti-Psoriasis Plan My natural treatment is again an experiment of one, but with a big support group of 2,000 people on FaceBook who calls themselves Psoriasis Healing Warriors. This is alternative medicine, not science. I am convinced it is worth a try, especially when the alternatives are so bad. <BR> <BR> Alkaline Water - water with liquid chlorophyll and Cell Power (or other such salts) is the most important natural remedy for psoriasis. Gradually increase to 4 liters per day. I'm at 3 liters now. <BR> <BR... Sun, 19 Apr 2015 15:57:10 EST Surprisingly Good! Check out my Green Smoothie recipe: <BR> <BR> <link><BR>l.asp?recipe=2911935 </link> <BR> <BR> I was really surprised how good it is! I had dates set out to add, but that one lovely ripe pear was just the right amount of sweetness all by itself. I'm sure you could start with fruit juice rather than water, but the water was fine with me. Lots of good nutrition for just a small amount of calories. For psoriasis we add a few drops of Cell Power, too, but... Sun, 19 Apr 2015 12:04:28 EST Not Bad We enjoyed a dinner out and I ordered my salad with no croutons, no cheese, no tomato and they got it right. I had grilled tilapia and asparagus that was heavenly; decaf coffee and I didn't feel deprived at all. <BR> <BR> After our meal, hubby took me to a lovely park where he had played shuffleboard in Senior Games. I had never seen this park. There must be 20 screened pavilions that can be rented for family reunions and group meetings as well as dozens of unscreened covered picnic tables. ... Sat, 18 Apr 2015 19:48:32 EST Things Going On Here Natalie is going camping with her Girl Scout troop this weekend. This morning Gwen and I helped her carry in all her stuff (sleeping bag, trunki, 2 bags and pillow) to the school office. The principal asked her if she was going camping and they had such a good conversation about it! He praised Gwen for helping; she was carrying the pillow. Gwen will be going to VPK (pre-kindergarten) there half day starting in August, so it was good for her to get to interact with the principal, too. I belie... Fri, 17 Apr 2015 11:01:37 EST Gentle Does It Sorry that link didn't work yesterday. After I turned the https to http, it worked for me, but perhaps you have to be a member of the Psoriasis Healing Warriors (PHW) on FaceBook to see it. <BR> <BR> I loved that _Linda commented that Qigong "is a great way to give peace to a raging body and mind." Yes, I think the skin on my hands and feet are raging and this may be at least part of the answer. I'm not aware of my mind raging, but a little more peace sounds like a blessing indeed. <BR> <BR... Wed, 15 Apr 2015 11:24:53 EST Something New Today I tried Qigong, a gentle stretching and breathing exercise technique that some people think helps psoriasis. No harm in trying. If you are interested, check out this youtube video: <BR> <BR> <link><BR>10106619470375121&set=o.65087279495478<BR>4&type=2&theater </link> <BR> <BR> Edit: Link is now fixed! Tue, 14 Apr 2015 11:55:28 EST Only Temporary <img src=""> <BR> <BR> Can't expect to be able to see improvement every day, but I do believe I am improving. Mon, 13 Apr 2015 14:37:25 EST Simple Blog; Simply Wonderful More improvement seen today. Hooray! <BR> <BR> <BR> (Edit: For anyone who hasn't been following, I'm talking about the psoriasis on my hands and feet that is keeping me from running. Alternative medicine.) Sun, 12 Apr 2015 11:34:57 EST Improving In my Psoriasis support group on FaceBook they just call psoriasis "p". I'm very glad to say my p is definitely improving. I'm going to kind of laugh as I type this, but I'm doing so many different things (elimination diet based on 3 different theories, 5 supplements, soaking/greasing regimen, ointment from dermatologist) that I'm not at all sure what is working, but for now I'm just going to stick to all of it!! Hope to eventually figure out what I can add back, but not now. <BR> <BR> I wen... Sat, 11 Apr 2015 19:22:07 EST Saying a Lot I was just thinking today that it's been about a month since I read about the psoriasis elimination diet, an alternative medicine approach. I'm surprised at how well I have done sticking to the food plan which is by far the most restricted eating I've ever done -- well, other than the protein-sparing NutriSystem fast I did in the mid-70's. I've given up: red meat (even pork tenderloin), shellfish, egg yolks, tomatoes, peppers, eggplant, potatoes, paprika, sugar, artificial sweeteners, chocola... Fri, 10 Apr 2015 11:22:54 EST Yesterday's Today Yesterday Candace Bergen, at age 69, was on the Today show promoting her new book. I heard her talk about the burden of being beautiful at a young age and her disappointment of not being valued by her father even as much as a dummy. And I thought how different my life was, with obesity making me feel not as good as other people from an early age and yet, absolutely knowing without a doubt that my dad loved me completely. And mom loved me, too, in her own way, but it was just more conditional ... Wed, 8 Apr 2015 09:42:39 EST Spring Update I pre-ordered the new Beck book, the blue one. It will be out in April, the 21st if I remember right. I also ordered the Healing Psoriasis Cookbook. To save shipping, they will both be shipped the same day, so I'll have a bit of a wait. <BR> <BR> I've been trying some new foods recommended in the psoriasis book. The cute little mission figlets are really nice. I bought millet, millet flour, and amaranth flour. Don't want to overdo any of them, but I can certainly enjoy some of each of them. ... Mon, 6 Apr 2015 09:13:44 EST Not Really Feeling It Not really feeling like blogging these days. Maintaining my 80+ pound weight loss continues to be important to me. However, my focus is on my psoriasis and making any changes I can to manage it. Wish I had a forum to communicate with others in my situation. When weight loss and maintenance were my top priority, SP was a tremendous asset for me. <BR> <BR> I appreciate each of you who have given me so much support on my weight management journey. Thanks. Fri, 3 Apr 2015 20:12:22 EST I'll Be Back Let's just say that my doctor appointment today was not what I expected. I'm going to have more laser treatments and the doctor has some other ideas but has to do some blood work and check with my neurologist first. I swear she almost looked depressed looking at my feet which was not exactly encouraging. <BR> <BR> On the positive side, my weight was the lowest it has been since November of 2013, 124.4 today. I do expect about 122 to be the lowest I would want to go. Have only been that low ... Wed, 1 Apr 2015 11:35:36 EST Not For Granted Thanks very much for the comments yesterday. I really like the "every cloud has a silver lining", living in the moment, and "turn the frown upside down." Yep. That's the way I want to live! SparkFriends are the best!! <BR> <BR> I read a running article today about 5 things that successful runners never do: <BR> <BR> <link><BR>cessful-runners-never/ </link> <BR> <BR> I loved the last point: <BR> <BR> We forget that the true beauty of running is the a... Tue, 31 Mar 2015 11:00:16 EST Lemonade I love running and I plan to return to it when my feet allow. But in the meantime I am going to enjoy the advantages of my current lifestyle. Now that I don't get up at 5am or 4am to run with our group on Saturday, I can stay out or stay up later with my hubby. Recently we attended Tango Buenos Aires, a story told by a troop from Argentina using over 30 different dance scenes. We went to Florida Southern College with another couple and I thoroughly enjoyed it without worrying about an early a... Mon, 30 Mar 2015 14:34:14 EST Swirlings There's been some great blogs about mental health - depression - how it relates to weight loss -responsibility to each other - among other related topics today. I feel like I should have something significant to add to the conversation, but maybe later, after all the thoughts in my head quit swirling. <BR> <BR> I am not feeling at all depressed myself right now. Feeling good. Even with feet still hurting with every step and the idea of living with an incurable disease for the rest of my life... Sun, 29 Mar 2015 19:53:48 EST Bonus Blog: Cute Grandkid Story My best smile of the day: <BR> <BR> The 4 year old said she wanted to wait until her sister got home to have afternoon snack. I reminded her that her sister wouldn't be home after school today because she had gone with their mom to Miami for a bridal shower. She looked at me and sweetly asked, "When will they be back from Your-ami?" <BR> Fri, 27 Mar 2015 21:56:27 EST Plenty Motivated I had thought I might make Beck-style advantages cards for sticking to my psoriasis elimination diet. But, I haven't needed them. I feel plenty motivated. Funny-strange, I've had no trouble sticking to the most restricted food plan of my life, when it took me decades to be able to stick to a weight-loss plan. Fingers crossed that this food plan will help! Fri, 27 Mar 2015 07:03:53 EST Pay Attention One thing that struck me in the Healing Psoriasis book by John A.. Pagnano, D.C., is that he routinely asks his patients what they think is causing their psoriasis. And when they are clear he asks them what they think made the difference. He says to pay attention to our own thoughts. If there is something we are doing that we think is not helpful, quit doing it. <BR> <BR> For me that is artificial sweeteners. He has a page about them and ends up saying he allows moderate use in his program.... Wed, 25 Mar 2015 12:40:11 EST There is No Perfect I read a SP blog this morning written by a nutrition expert about her own life, her own health crisis, and how she gained balance by giving up some gardening and perfectionism about healthy eating, and focused a little more on moments and times with her children and enjoying her life. She said there is no perfect, there is just the best you can do with the circumstances that life has given you. Hits a real chord with me. <BR> <BR> The first time my husband said to me that the psoriasis I h... Tue, 24 Mar 2015 10:29:20 EST Not Good-Bye, But "See Ya" Last evening I went to the Galloway running group's end of the season party. I didn't stay long. I went primarily to say thanks and 'see ya' as I don't know when I'll be able to run regularly again. Sigh. I know that a positive attitude is very important. I'm trying. Honestly, I am still feeling hopeful that I'll find something that helps. <BR> <BR> On the good side, I'm maintaining my weight without running. My trending weight on WeightGrapher has a middle two!! (Just barely - 129.94, but... Sun, 22 Mar 2015 09:10:29 EST My Plan for a Food Plan I'm excited that I found this link by a dermatologist that says although there is no scientific evidence that diet impacts psoriasis many people believe it does. He recommends eliminating 8 types of food from your diet: alcohol, junk food, red meat, nightshade vegetables (tomatoes, peppers, eggplant, white potatoes), citrus fruit, gluten, dairy, and condiments. <BR> <BR> For anyone who is interested: <link><BR>ds-to-avoid-if-you-have-psoriasis.aspx </li... Fri, 20 Mar 2015 13:47:57 EST Read This Blog Later - Pictures Won't Download Our magnolia tree has its first bloom of the season! Makes me smile, even if this one is too high up to sample the glorious fragrance. I know it won't be long until they are down at my nose level. Can't wait!! <BR> <BR> How are magnolias related to weight loss, weight maintenance, and healthy living? Why am I blogging about magnolias on SP? <BR> <BR> Well, fresh air is healthy. Spending some time each day outdoors is good in so many ways. I feel more in balance. I appreciate life more when ... Thu, 19 Mar 2015 13:26:04 EST Challenges: Weight and Healing I signed up for the next At Goal and Maintaining Plus..... SparkTeam's Challenge. They named it after United Nations' Parents Day on May 31st. The nine weeks ends that day with results announced June 1. I finished the last challenge yesterday using WeightGrapher and a center weight of 130.5 just fine. For the challenge you must maintain within 3% up or down of your center weight. I signed up for a center weight of 130 this time. I plan to take it down about a half pound per challenge until I'... Wed, 18 Mar 2015 08:03:52 EST Active Grandkids I'm trying to stay active even though I feel every step. Keeping the grandkids active is good for them and helpful to me!! <BR> <BR> Here's Natalie riding with no training wheels: <BR> <BR> <img src=""> <BR> <BR> Here's Gwen riding in our driveway: <BR> <BR> <img src=""> <BR> <BR> My daughter has been dealing with an ankle injury since August 2014; she's still in physical therap... Mon, 16 Mar 2015 10:52:23 EST Promised Picture Here's the picture I promised yesterday of me and my hard-won bronze medal for the 1.5K (.9 mile) walk in 11:16: <BR> <BR> <img src=""> <BR> <BR> I'm back committed to burning calories and seeking fitness despite my foot problem. I walked 4.66 miles this morning. Plan to keep doing all I should do. Sun, 15 Mar 2015 13:11:34 EST As Good As Gold No, I didn't take the gold medal in the 1500 meter Senior Games walk. But I finished it, sore feet and all, in 11:16, just 16 seconds behind my time of last year. I took the bronze medal. And I'm just as proud of it as I was of my gold medal last year because I overcame more to take it this year!! I'll have a picture to post tomorrow. Sat, 14 Mar 2015 13:42:14 EST Ups and Downs Up: <BR> Today is gorgeous. Blue sky. Singing birds. Cool breeze and warm sun. Not too much dew -- must be lower humidity than earlier this week. <BR> <BR> Gwen played at the playground this morning and asked me to read her the posted rules. There were signs like a picture of shoes with a red circle and through it. She knew that meant no shoes on that piece of play equipment. When she saw the picture of the water drop with the red circle and line (that actually said not to play on it when i... Fri, 13 Mar 2015 11:11:13 EST Celebrating St Patty's Day a Little Early Senior Dance today was a St Patty's party. I even won a door prize - an Erin Beanie Baby bear, shiny green napkin rings, and some candy that I will share. Promise. I did skip the cookies, cake, and ice cream they served. My friend, Bertie, took this picture: <BR> <BR> <img src=""> <BR> <BR> Old Dad and I managed 3 slow dances despite sore feet. And I did 3 semi-vigorous line dances. Bertie got a pix of us both, too: <BR> <BR> <img sr... Thu, 12 Mar 2015 13:42:49 EST Six Years The At Goal and Maintaining Plus Transitioning to Maintenance Team has recognized me for maintaining my 80 pound weight loss for 6 years now! I really appreciate the positive and supportive comments and goodies. Another year of maintenance is something to celebrate! Without the team I might have just let it go by without a thought. Thanks, team. I am a success at weight loss and maintenance. Even when I don't eat perfect (and believe me, I'm far from perfect, and don't always eat the way I wa... Tue, 10 Mar 2015 08:49:43 EST Better Off My weight today is right where I want it. Really I'm doing pretty good. However, I've not kept all my promises to myself. I've set goals for streaks (like doing Beck's Success Skill Sheets daily) and then not followed through. I've decided to take a few days or a few weeks to think through what streaks and goals I really want to work on. <BR> <BR> Right now I'm trying to adjust to my reality. Right now I can't run. Hope to run again. Wishing for healing. No guarantees. <BR> <BR> When I fi... Sun, 8 Mar 2015 17:36:17 EST