SLENDERELLA61's SparkPeople Blog http://www.sparkpeople.com/mypage_public_journal.asp?id=SLENDERELLA61 SLENDERELLA61'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 Stage 4: Change Your General Plan/Starting Maintenance http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5865961 Change Your General Plan <BR> <BR> Beck says that it is okay to change your plan as your life changes. You may need to change the number and time of snacks or time of your meals. Examples she gives if you have gone back to school, taken a new job, improved your social life or had a child. She advises against slipping into eating more, but approves deciding to step up to the next higher-calorie level and gaining a few pounds. Later you may or may not decide to drop back. <BR> <BR> When you ... Fri, 30 Jan 2015 13:42:42 EST Beck Stage 4: What I Left Out, Part 2 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5865402 Develop a General Plan (from page 179 of The Complete Beck Diet for Life) <BR> <BR> Beck has you write out "My Think Thin Eating Plan." A sample dinner plan is, "Any dinner from page 218 or dinner recipe from pages 237-247 and 259-262 or from my list." The list is referring to what you have written down in your Diet Notebook, using Beck principle to create your own recipes and meals, adhering to the calorie limits you previously adopted. Beck comments that dieters usually resist having limi... Thu, 29 Jan 2015 18:15:47 EST Beck Stage 4: What I Left Out, Part 2 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5865401 Develop a General Plan (from page 179 of The Complete Beck Diet for Life) <BR> <BR> Beck has you write out "My Think Thin Eating Plan." A sample dinner plan is, "Any dinner from page 218 or dinner recipe from pages 237-247 and 259-262 or from my list." The list is referring to what you have written down in your Diet Notebook, using Beck principle to create your own recipes and meals, adhering to the calorie limits you previously adopted. Beck comments that dieters usually resist having limi... Thu, 29 Jan 2015 18:15:47 EST Beck Stage 4: What I Left Out, Part 1 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5864656 Create Your Own Recipes and Meals <BR> <BR> At Stage 4, after completing the 6 flexibility experiments you no longer have to be limited to the foods listed in Beck's book. She wants you to add foods to each component of the meal (protein, whole grain, vegetable, etc.), according to calories per food labels and online sources as a calorie guide. You are to continue to make each meal balanced, keep protein lean, choose whole grains, and keep fats healthy. Limit packaged foods to reduce unhealt... Wed, 28 Jan 2015 17:12:34 EST Running and Health Report http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5864548 I was able to run 4 miles yesterday without pain. I enjoyed it. The run was not as fast as the training plan I wanted to be working right now, but I think it was just what I needed. I feel good about it. I woke up to one spot of blood on my left sock and one line of blood on my right sock, both near the heel, but could not even find the open spots on my foot. Very strange. I had my 7th laser treatment for my psoriasis and the technician wasn't certain where the blood had come from. I do feel ... Wed, 28 Jan 2015 13:53:15 EST Beck Stage 4: My Plan http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5863616 Having read the end of The Complete Beck Diet for Life and having given it some thought, I have proposed my current eating plan. For breakfast I'll go up to 350 calories, mid-morning and mid-afternoon snacks of 100 calories each, and a lunch of 400 calories. Whenever I want to skip a snack and add snack calories to a meal that is allowed. Pre-planning is allowed, but not required for this eating. Any time I'm not hungry I am permitted to leave food uneaten. <BR> <BR> For dinner and evening ... Tue, 27 Jan 2015 09:28:32 EST Beck Stage 4: Flexible vs. Loose Eating http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5862984 After more than 2 months of faithfully weighing first thing in the morning, I forgot today! So I weighed after breakfast, 129.4, not bad, and entered that into WeightGrapher. <BR> <BR> Yesterday I made a crockpot recipe out of The Complete Beck Diet for Life. It used pork tenderloin, barley, celery, pea pods, and low sodium mushroom soup. I found it very filling and satisfying, but it tasted kind of bland. I thought it needed some spices. My hubby's response was, "why would anyone mess up g... Mon, 26 Jan 2015 13:09:36 EST Beck Stage 4: Flexibility Experiments 5 and 6 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5862041 Today I'm beginning on page 172 in Stage 4 of The Complete Beck Diet for Life. I started this book 10 weeks ago today. I've lost weight and learned eating and dieting skills I did not have before, even though I had kept almost 80 pounds off for more than 5 years. I had previously benefitted from Beck's other book, The Beck Diet Solution. But this book came to me just when I needed it with the message I needed. I was struggling somewhat to maintain my weight and found myself getting looser r... Sun, 25 Jan 2015 08:35:26 EST Beck Stage 4: Trade Plan Food with Equal-Calorie Food http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5861501 Stage 4, Experiment 4 is Trade Think Thin Initial Eating Plan foods with equal-calorie foods. Beck says if you would occasionally like to include a favorite less-healthful food in place of a Think Thin Eating Plan food you need to do some experiments. She warns that your portion size will probably shrink when you swap. Her examples are to swap a sugar-sweetened cereal for usual breakfast, choose white instead of whole-wheat bread, have a smaller piece of fried chicken or chicken in sauce ins... Sat, 24 Jan 2015 10:18:34 EST Beck Stage 4: Flexibility Experiment to Swap Meals http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5860769 Today's experiment is to swap one meal for another. Beck mentions having lunch for dinner and dinner for lunch. At my calorie level, dinner is 500 calories and lunch is 400 calories of her specifically chosen foods. I decided to have a really great breakfast; I love breakfast! So I had a 400 calorie breakfast and will have my veggie omelet for lunch. Yum. Both meals. <BR> <BR> My weight is still trending down and I am very close to my goal. I'll get there! And even better, I feel more in con... Fri, 23 Jan 2015 06:44:28 EST Beck Stage 4: Flexibility with Snacks http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5860290 Today's experiment is to change the timing of your snacks. If you want, you can have two snacks in the afternoon and a late supper or an early supper and two snacks after supper. I'm thinking 2 snacks after supper. I skipped my morning snack (except for a little coffee creamer, so I just have 90 instead of 100 calories for one of those snacks -- my change, not authorized by Beck, but I feel okay with it.) <BR> <BR> Hubby and I enjoyed Senior Dance this morning. I just have one really sore sp... Thu, 22 Jan 2015 13:02:01 EST Beck Stage 4: Toward More Flexible Eating http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5859503 Beck again cautions that it is not necessary to move to Stage 4 if you are doing well on Stage 3. She says you should agree with all the following before moving on: <BR> <BR> * You are committed to keep practicing all of your Success Skills and to solve any problem that arise in implementing them every day. <BR> <BR> * You know, without question, that you can tolerate hunger and cravings. <BR> <BR> * You can have tempting food right in front of you and confidently tell yourself, " No, I di... Wed, 21 Jan 2015 12:23:09 EST Beck: Am I Ready for Stage 4? http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5858580 Beck says it is crucial to master inflexible eating before moving on to Stage 4 which introduces more flexible eating. We want to aim for flexible, not loose, eating. Beck predicts that if you have not successfully eaten inflexibly for several weeks, that you will have a hard time getting back in control after a mistake and achieving your weight loss/maintenance goals. <BR> <BR> She reminds you to add more movement, more cardio and more strength training as you progress. <BR> <BR> You are r... Tue, 20 Jan 2015 09:32:25 EST Beck Stage 3: Confidently Follow Your Plan When Life Gets Stressful http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5857720 "You've learned the skill of making time for dieting. But sometimes, no matter how well you practice this skill, life gets in the way." Beck's examples: series of dental appointments; fender bender and loss of car for a week; strain your back; parent in the hospital; or you take a second job. She cites a study that shows during harried times many people comfort themselves with food especially candy, chocolate, cakes and chips. However, she says if you are prepared you can follow your diet no ... Mon, 19 Jan 2015 09:02:39 EST Beck Stage 3: Challenging Situations http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5857005 Weekend Skills <BR> <BR> 'My body doesn't know or care that it's a weekend, and if I eat too many calories I will gain weight." Beck suggests planning your entire weekend eating on Fridays or Saturday morning, eating meals at structured time (she dislikes brunch), reading your cards more often, get out of the house (especially at first so you don't just mill around the kitchen) and create non-food rewards list so that you can reward yourself for your hard work during the week with things oth... Sun, 18 Jan 2015 10:15:00 EST Beck Stage 3: Special Advice for Sickness and Injury http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5856317 I'm turning about 30 pages ahead to the end of Stage 3 to the section of "Special Advice for When You Are Sick or Injured" because 1. my throat is scratchy (hope I'm shaking off a cold and not getting one) and 2. my feet hurt much worse than yesterday. I was thinking that if my left foot healed up just a bit from yesterday I could go running, but instead both feet got worse over night. I can hardly walk. Disappointment. Scary, too. I'm already on expensive treatment reserved for bad cases. M... Sat, 17 Jan 2015 10:04:26 EST Dance, Feet, Beck Updates http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5855564 Weight -- Very Slowly Getting there: <BR> Trending Weight <BR> 130.99 lb <BR> Recorded Weight <BR> 130.20 lb <BR> One Week Change <BR> &#8595; 0.32 lb <BR> One Month Change <BR> &#8595; 2.11 lb <BR> One Month Prediction <BR> 128.88 lb <BR> Target Weight: <BR> 129.0 <BR> <BR> Feet: <BR> Had a great time at Senior Dance yesterday, but I overdid it. My left foot is really sore this morning. On my way for 4th laser treatment. Doctor has assured me that activity might slow healing of a specific ... Fri, 16 Jan 2015 07:13:04 EST Beck Blog Later http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5854899 I'm about to leave to go to Senior Dance. My left foot feels almost healed; my right foot is improving. Hope to dance more today. I have new black dance shoes, just like my Gingers only black, that I got for Christmas. <BR> <BR> When my granddaughter opened up the door this morning, she said "Wow!" She likes my new dress. I think it looks better on me than in this online catalog: <BR> <BR> <img src="http://photos-ak.sparkpeople.com/nw/2/0/l2044740484.jpg"> <BR> <BR> Weight was 130.6 today... Thu, 15 Jan 2015 08:58:03 EST Beck: Stage 3: Challenging Situation Skills http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5853363 Here is the summary of challenging situation skills that Dr. Beck sets out. She says to write it down in your Diet Notebook as is. Then she spends the next 33 pages going into detail. <BR> <BR> Before the Event: <BR> 1. Change your mindset. <BR> 2. Consult your memory box. <BR> 3. Develop an eating plan. <BR> 4. Review your Advantages Deck. <BR> 5. Create new and review old Response Cards. <BR> 6. Imagine the aftermath. <BR> <BR> At the Event: <BR> 7. Use good eating habits. <BR> 8. Find an... Tue, 13 Jan 2015 09:39:20 EST Good Busy Day http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5852708 Busy day, but I did want to blog that I am absolutely back on track. Weighed 130.2 this morning, which is tied with my lowest weigh in of over 3 months. <BR> <BR> I did a 35 minute elliptical workout, then good strength workout, and 35 minutes on stationary bike at the Y this morning. My left foot feels like with proper bandaging I could run, but my right foot is not quite there yet. I slept well last night; the pain did not bother my sleep like it has some nights. <BR> <BR> I read my Beck... Mon, 12 Jan 2015 13:07:30 EST Beck: Back to Stage 1, Success Skill 9 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5851686 Bless WeightGrapher. It is encouraging. It says I'm still trending down (weight today 131.0) and that my 30-day prediction is 129.11. OK. I'll take it. Focus on the positive. <BR> <BR> Today I was suppose to start Stage 3, but I'm embarrassed to say, after doing 40 good Beck days and feeling so very in control, something happened. And today is a very, very important day. It is the day for me to get back on track. (You know, this is why I'd rather be the Beck Diet Buddy of the green book than... Sun, 11 Jan 2015 10:14:48 EST Beck: Last Day on Stage 2 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5851094 Beck says to spend 2-3 weeks minimum in Stage 2 until: <BR> 1) you have successfully followed the entire Think Thin Initial Eating Plan (all meals and snacks) without any slips for at least 2 weeks. <BR> 2) you have filled out the Stage 2 Success Skills Sheet and made contact with your Diet Buddy daily. <BR> <BR> Beck says that after a while your healthy eating plan will become habitual. Then when you eat an unbalanced meal you just won't feel as good. She reports that the dieters she works ... Sat, 10 Jan 2015 13:50:20 EST Beck: Last Day on Stage 2 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5851092 Beck says to spend 2-3 weeks minimum in Stage 2 until: <BR> 1) you have successfully followed the entire Think Thin Initial Eating Plan (all meals and snacks) without any slips for at least 2 weeks. <BR> 2) you have filled out the Stage 2 Success Skills Sheet and made contact with your Diet Buddy daily. <BR> <BR> Beck says that after a while your healthy eating plan will become habitual. Then when you eat an unbalanced meal you just won't feel as good. She reports that the dieters she works ... Sat, 10 Jan 2015 13:49:05 EST Beck: Stage 2 -- Eating Your Favorite Foods in Moderation http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5850378 Beck says it is important to learn how to eat your favorite foods in moderation. (This reminds me of Weight Watcher's concept of Flexible Restraint.) Her plan includes 150 - 200 calories per day, depending on your calorie limit, that you can spend on anything. She says if you think that you can never eat cake -- or whatever your favorite food is -- again, you might be able to stop yourself from eating cake, but sooner or later you are likely to slip. You might then think that I'll never allo... Fri, 9 Jan 2015 13:42:34 EST Beck Stage 2: The Longer you Stay on the Program http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5849548 Beck says that the longer you stay on the program the more you will see your rebellious streak weakening in you. She advises to notice the thoughts that are running through your mind when you see yourself railing against the program. Answer those thoughts. Her example is a "I don't care, I'm going to eat it anyway." She says to remind yourself that this rebellious streak is probably what has hampered you every time in the past. It refuses to consider how you will feel in a few minutes, only c... Thu, 8 Jan 2015 13:52:12 EST Beck Stage 2: Aha http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5848604 I've been reading those response cards for 39 days this time. Some really resonate with me and some I skim and flip thinking they don't really apply to me. Well, I had a sudden realization. Although I didn't recognize any "adolescent rebellion" in regard my eating behavior, it was there. For years it didn't matter whether I was on 600 calories, 800 calories, 900 calories, 1000 calories or even 1200 calories, I always ate just a little more than I was allowed. I think the core of that proble... Wed, 7 Jan 2015 13:00:53 EST Excited for Healing http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5848442 I'm just about to leave to go get my first laser treatment on my feet. I am very excited at the prospect of some healing with this issue that has bothered me for two years now. I am very hopeful that it will work!! <BR> <BR> Will do a Beck blog later!! Wed, 7 Jan 2015 09:57:04 EST Beck Stage 2: Keep the Advantages Deck Fresh! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5847491 I've been reading my Beck Advantages Deck and response cards this time for 38 days in a row. At first I read them every morning and every evening after dinner. Used to be after dinner eating was a problem for me, but now it has been weeks since I had anything other than my planned snack and calorie-free drinks (water or decaf tea mostly) after supper. So now I usually just read them in the morning and occasionally as a resistance technique when I'm feeling an urge to eat. But more often than ... Tue, 6 Jan 2015 10:03:55 EST Beck Stage 2: Designate a Food Preparation Day http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5846337 Beck suggests that we pick each week one evening, day, or spread it over a weekend, to prepare and freeze a number of meal options. This day is also used to plan meal preparation for the week and get a head start for the week to come, for example, by chopping the vegetables needed for salads and soups. Because I'm retired (although I take care of my granddaughters more hours than I used to spend at the office) I don't feel like I have to be strict about this suggestion. I'm home to cook almos... Mon, 5 Jan 2015 07:00:12 EST Beck Stage 2: Options and Portions http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5845390 Beck recommends that you try as many of the food options on her plan as you can. Then she wants you to narrow your choices down to a smaller group of meals that you really enjoy and can easily make so that it simplifies your planning and shopping. That makes sense to me. <BR> <BR> When it comes to portions I like Beck's tip. She wants you to measure everything you are eating during Stage 2. The tip is to look carefully at the portion size and compare it to your palm or fist. This will help y... Sun, 4 Jan 2015 07:57:08 EST Beck Stage 2: Create a Weekly Plan http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5844823 Beck says that it is "quite useful to take a few minutes once a week to think about the meals and snacks you will choose for the rest of the week." This is an area for me to improve. I have repeatedly had trouble with meal planning. Why? Well, breakfast, snacks, and lunch are not much of a problem. Any resistance to planning that food is just my rebellion and I can just decide to do it. Hubby and I often get our own lunch or even if I get it for him, we often eat different things for lunch. B... Sat, 3 Jan 2015 14:17:56 EST Foot Update http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5843766 Foot Update: I got the stitches out this morning. The biopsy confirmed it is psoriasis, but at least I know for sure now. (Not cancer, not fungus, not dermatitis, etc.) Right now I have bleeding splits on both heels and when I told the doctor I could feel them when I run she was surprised I would think it could be any other way. I am to start laser treatments in approximately 2 weeks, twice a week for 6-12 weeks. I'm continuing on the steroid cream, two weeks on and two weeks off for the fore... Fri, 2 Jan 2015 10:55:11 EST Bonus Graph Blog: Laughing at Myself and Learning from Mistakes http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5842926 The reason I couldn't find that graph file in order to turn it the correct way was because I looked for it on the wrong computer. It was on the computer where I created it. Imagine that!!?! DUH. That happened in 2014. I could commit to not making silly mistakes in 2015, but I decided not to put that pressure on me. I just promise to live through and try to learn from whatever mistakes I make in 2015 -- and perhaps from mistakes made in the many years before. <BR> <BR> <img src="http://pho... Thu, 1 Jan 2015 14:15:31 EST Beck: Stage 2 -- Don't Make It Worse http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5842639 The party went well -- lots of fun, although I don't usually stay up so late and I'm a bit -- yawn -- tired this morning. I slept in later than usual, but changes in routine are harder than they used to be. Oh, well. <BR> <BR> Thanks for all the helpful comments and support; I went feeling confident -- and looking pretty good, too. Liked my new outfit -- sparkly black 3/4 length sleeve shirt and multi-level black/white skirt with black belt, black tights, and heels. I even took extra comfy ... Thu, 1 Jan 2015 10:08:19 EST testing to see if graph will go in blog -- hold on http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5842035 <img src="http://photos-ak.sparkpeople.com/nw/1/0/l1057201330.jpg"> <BR> <BR> This is a graph of my Weight Watcher weigh ins from 1982 until present. Data from 2011 is missing; other blank areas I wasn't going to WW. In 2005-2006 I was using Curves Member eating plan. Other blank areas, I was probably stuffing and bingeing. <BR> <BR> Couldn't get a line graph, but got a bar graph. The vertical axis is 206 pounds (my highest WW weigh in was 205; my highest weigh in was at the cardiologist o... Wed, 31 Dec 2014 13:40:48 EST Beck: Stage 2 - Eat at Home http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5841748 Beck says during this stage to eat at home or carry your meals and snacks with you as often as possible for at least for several weeks. She says that restaurant eating requires special skills because of double portions and hundreds of hidden calories. Once you are well established on the Think Thin program it will become much easier to handle restaurants and other challenging situations. She invites us, though, if it's truly necessary to eat out now, to read ahead. <BR> <BR> Well, I have a N... Wed, 31 Dec 2014 08:03:41 EST Beck Success Skill 9: Get Back on Track - Right Away http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5841400 Beck Success Skill 9: Get Back on Track <BR> <BR> I skimmed over this very important section earlier and wanted to return to it in order to share with those who might benefit and reinforce it for myself. When I look at my weight data since 1982 that I am trying to graph, it is very apparent to me, had I learned to turn my mistakes into learning opportunities rather waste my energy despising myself, I would have been able to control my weight decades earlier. <BR> <BR> Beck says that long te... Tue, 30 Dec 2014 16:51:42 EST How I Ended Up Returning to Food Tracking http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5841116 Here is a graph of all the weights I've put into SparkPeople since June of 2010. I wish I had not reset all my data then, but I did, and lost what I had from October of 2009. Oh, well. If I remember correctly, I started SP weighing 143 pounds. So this is my "maintenance" for the past 4.5 years: <BR> <BR> <img src="http://photos-ak.sparkpeople.com/nw/4/3/l43837922.jpg"> <BR> <BR> Here is the graph for December 1, 2013 until November 14, 2014. Throughout this time period I did not track my f... Tue, 30 Dec 2014 09:25:18 EST Foot and Beck Updates http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5840352 Update on foot issue: I did 40 minutes outside in my neighborhood yesterday, 10 minute walk, 20 minutes run, and 10 minutes cool down walk with the dog. I was glad to be able to do it, although it was not pain-free. I get the stitches out on Friday and hope to start the laser treatments then, too. Will get the results of the biopsy and will know for sure that it either is or is not psoriasis. I'm very hopeful, after about 2 years of dealing with this issue, that 2015 is the year it will be br... Mon, 29 Dec 2014 07:12:10 EST First Day in the Transition to the Beck Eating Plan http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5839745 Stage 2: The Think Thin Initial Eating Plan, Page 106 <BR> <BR> First you use a complicated formula to determine your calorie level. Yesterday a SparkFriend asked if Beck gave any allowances for exercise or activity level. Yes. My computed calorie need is 1453.97 if I exercise 30 minutes per day or less; if more than 30 minutes, multiply by 1.2 which is 1744.764. (I should round these numbers off - calories are such an estimate anyway -- but it seemed kind of fun to keep all those decimal n... Sun, 28 Dec 2014 08:40:36 EST Beck: Resistance Technique 11 (Bonus Blog) http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5839376 The Complete Beck's Diet for Life, Stage One, Resistance Technique 11: Distract Yourself. <BR> <BR> While waiting for an urge to eat to pass, get out the Distractions Box you created in Chapter 3. Start the activity that you expect to be most distracting. If you finish it and the urge has not passed, go on to a second activity and so on. For many people watching TV and reading are not distracting enough, especially if you are used to eating while doing them. Listening to music helps some pe... Sat, 27 Dec 2014 14:22:51 EST Beck: The One Situation in Which You Should Not Stick to Your Eating Plan http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5839191 Beck says it is very important to refrain from eating if you are feeling upset, stressed, or rushed - even if it is time to eat. It's important to wait because you can't possibly enjoy your food when you are feeling this way, and you are likely to overeat and/or feel unsatisfied. That makes a lot of sense to me, although in practice it might be difficult, especially for people who habitually reach for food to feel better. That used to be me, but right now I can't think f the last time I ate w... Sat, 27 Dec 2014 08:42:11 EST My Christmas Rocked!! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5838680 Hey, I've got to blog and run! I want to get to the store that opens at 9am for half-priced wrapping paper and name tags for next year. Why? Well, I already told Gaye this story, but perhaps you'd be interested: <BR> <BR> My 7 year old granddaughter, Natalie, went to her school store and spent her money on presents for her family. She came to my home all excited and borrowed scissors, tape, wrapping paper, and spent a long time getting everything just so. She did a really good job wrapping a... Fri, 26 Dec 2014 08:32:51 EST Merry Christmas and Beck's Positive Fast-Forward http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5838279 After some cold weather a couple weeks ago, and cool weather last week, yesterday it was 84 degrees in my house -- and, no, we did not put on the air conditioning in December. Part of that may have been I cleaned the oven for the roasting and baking today. Somehow it was a little hard -- but not impossible -- to get in the Christmas spirit in the heat. Today it is just to be in the 60's and right now it feels great. I dressed for the occasion: a solid red soft knit cowl-necked shirt, white sh... Thu, 25 Dec 2014 08:55:36 EST Beck Resistance Technique 9: Do a Negative Fast-Forword http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5837841 Imagine, in detail, how you will feel 10 minutes after eating the unplanned food. Visualize the situation: will you feel weak and out of control? Disappointed with yourself? Nervous about getting back into control? Hopeless about being able to [ever lose weight] maintain your weight loss? Discouraged that you have undermined your hard work? Remind yourself how many times you've given in before and how you felt afterward. Ask yourself, Will eating this unplanned food really be worth a few mome... Wed, 24 Dec 2014 07:38:14 EST Beck Resistance Technique 8: Read your Advantages Deck http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5837510 After you read each card in your advantages deck, ask yourself the following questions: how important is this advantage to me? how important is eating this food to me? which would I rather have: this advantage or this food? <BR> <BR> Yesterday was not a bad Beck day, but I did the assignment once kind of perfunctorily. It was a very busy day with both Gwen and Natalie with me from the time I woke up almost til bedtime. Since I was kind of slack on this technique, think I'll do it again today... Tue, 23 Dec 2014 12:59:54 EST Beck Progress Report and Resistance Technique 7 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5836698 Good Beck day yesterday! Seven days in a row I checked off every box needed to move on to Stage 2: <BR> <BR> 1. I motivated myself by reading a) My Advantages Deck and b) My Response Cards. (check) <BR> 2. I weighed myself just once. Weight Change (this morning): 131.6/no change from yesterday. Down 1.4 over the past week. <BR> 3. I ate everything slowly, while sitting down, enjoying every bite. (check - very small slips, like standing to get the kids something before I finish swallowing) <B... Mon, 22 Dec 2014 08:00:41 EST Beck Resistance Technique 6: Drink Water or a Low Calorie Beverage http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5836203 Beck says that water doesn't have any magical weight-loss power, but if you are thirsty and not hungry, it can ward off an urge to eat unplanned food. <BR> <BR> Actually, I think water might be more important to my weight loss success than Beck's statement suggests. I notice a lot less hunger, or what I perceive as hunger, when I'm drinking plenty of water. Eight glasses is no problem for me except during cold weather. When it is cold I have to remind myself to drink water. <BR> <BR> Also, ... Sun, 21 Dec 2014 07:58:58 EST Beck Resistance Technique 5: Read all Your Response Cards and Make Some New Ones http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5835775 In case you haven't been following my blogs, I'm Marsha. I'm about 80 pounds below my all time high and 50 below my 12-01-2008 weight. I'm in my 5th year of maintenance after more than 5 decades of obesity/overweight. For 2015 I want to reduce the center weight of my goal weight range by 3 pounds, which as of this morning means I need to lose 3.6 pounds. And I want to do that in the healthiest way possible and settle into a confident, healthy way to live, with little weight fluctuation. Right... Sat, 20 Dec 2014 08:50:12 EST Beck Resistance Technique 4: Quell your "Adolescent Rebellion" http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5835266 New Beck card: <BR> <BR> "I don't want to" is just my adolescent rebellion talking. I'm not going to pay attention to it." <BR> <BR> Beck says it is wonderful to have childlike part that is lighthearted and free. But it is terrible if it keeps the adult from achieving an important goal or deprives you from the benefits of losing weight. <BR> <BR> Yesterday I looked for this rebellious attitude in me, but didn't find it. I have had it, though, so will be on the lookout as I go forward. Yest... Fri, 19 Dec 2014 07:12:11 EST