SLENDERELLA61's SparkPeople Blog SLENDERELLA61's Blog on SparkPeople, home of free diet plans and a healthy living community Ups and Downs, Downs and Ups I weighed 126.4 yesterday and I was pleased with that. My weight chart for the past year: <BR> <BR> <img src=""> <BR> <BR> You may remember that in 2014 I experimented with intuitive eating, and quit (started tracking again) after 11 months because I was edging up. I still recognize that I can take a day or 2 off of tracking here and there with no problem. Even 2 weeks if I'm determined to eat healthy I can maint... Sun, 29 Nov 2015 08:16:03 EST Slowest Race is Still a Winner! I ran my slowest 5K (not running to support someone else) ever at 32:01 this morning. My husband and mom were there. My niece, nephew and nephew-in-law all finished before me. That is okay!! I ran-walked the race at 50 seconds run:10 seconds walk. I skipped one walk break when it was downhill, but other than that, enjoyed my short breaks. <BR> <BR> <BR> <img src=""> <BR> <BR> Here is Martin and me about to warm ... Sat, 28 Nov 2015 13:50:56 EST Overeating is a Temporary Problem You Can Solve For us Americans who indulged yesterday, it is important to remember Beck's wise words: overeating is a temporary problem you can solve. For those who stuck to their program, kudos! Give yourself BIG credit!! <BR> <BR> I've got a race Saturday morning, a 5K. My niece and nephew are both running, too, as well as my nephew-in-law. Not sure yet whether it will be my last race or not. My mom and hubby will probably watch. I signed up for this one before my 4th fall. I'm going to do it. I'm going... Fri, 27 Nov 2015 07:08:15 EST Wake Up for Tug of War <img src=""> <BR> <BR> I have both granddaughters and the granddog today. Five year old Kahlua is like an old lady, very well behaved but not very active. When the puppy comes over she is so much livelier!! Perhaps the grandkids do that for me, too. <BR> <BR> Hope you are having a happy active day!! Sun, 15 Nov 2015 16:07:21 EST Awards, Dance, Exercise Plans, Weight Went to Senior Dance late this morning, because we had to go see Natalie get her first 9 weeks awards for the school year. This morning she received 3 awards: straight A Honor Roll, Advanced Reading, and Good Citizenship. Very cool. Worth missing a dance or two for sure. We are very proud and it motivates me to keep helping her with her homework, too. We are doing something right!! <BR> <BR> <img src=""> <BR> <BR... Thu, 12 Nov 2015 15:12:03 EST May Need to Keep Looking Yesterday morning I worked out at Haka Fitness. You may remember I had an initial session with one of their trainers focused on preventing any more falls while I run. Although she did not find a problem with my movement, she recommended some balance and strength training, so I followed up on her recommendation. Below is a picture of the trainer that lead our class in the area we used, although he was not on a box during our session. I used equipment I'd never used before including kettlebells... Wed, 11 Nov 2015 14:13:33 EST My Not Quite An Assessment Friday morning I met with a local fitness professional as recommended by the director of our Galloway running program, trying to figure out why I have fallen 4 times while running. This is the assessment I expected: <link> </link> However, after talking to me for half an hour, asking me lots of questions, and observing me move some, she told me the assessment was not necessary, that she knew exactly what we would find: nothing out of the ordinary; nothing wrong w... Sun, 8 Nov 2015 20:35:51 EST Good Day to be a Grandmother! Natalie ran her first race with a race bib today. <BR> <BR> <img src=""> <BR> <BR> It was also her first timed race, the Red Ribbon Kids Fun Run. It is around Lake Mirror, up a bridge-hill, and down. I believe it is one mile. Her time was 7:12 and I was very, very proud. She started near the back of the pack, but ended up in the front quarter. She spent the night with me last night and I got her up at 5:30am. Tur... Sat, 7 Nov 2015 12:39:12 EST Thinking It Through I'm sore and generally bummed about my fall yesterday. And definitely not sure what I should do now. I love the running, but I can't keep falling. I wasn't hurt so bad this time - just bruised hip, scraped knee, and my left hand got the worst of the asphalt burn. But it was my first fall in daylight. I was on a paved trail I consider pretty level and safe. Not even sure what I fell over this time; there were a few twigs and leaves on the path, but it may have just been my own feet. And we wer... Sun, 1 Nov 2015 09:18:13 EST Fall Wish I was writing about the beautiful season. The weather is great, a nice bracing 60 degrees at our run outset and not yet 80 when we finished. But, no, I'm not writing about the season. My friend and I made it 8 miles today, very slow, 132 minutes. We ran-walk-ran the first 3 miles. It was broad daylight. My first fall that it wasn't dark. The surface is good asphalt, but I tripped on a twig, leaves, or maybe a small branch. Not sure. Did not hit my head. No concussion this time, no broken... Sat, 31 Oct 2015 11:35:19 EST Perhaps a Little Blog Is In Order Just want you to know I am maintaining my 80+ pound loss. <BR> <BR> Haven't felt much like blogging. There's a lot going on, good things, challenging things, some not so good things, some worries, but no tragedies. Sometimes I eat smart even when things are falling apart -- sometimes not so much. But I don't give up. I get right back on track. <BR> <BR> I'm playing around a bit with the anti-psoriasis food plan and adding back some things seems to be triggering cravings. Time to revisit t... Thu, 29 Oct 2015 19:37:46 EST Beyond Beck Diet Solution One of the Beck tips for maintenance that I posted yesterday is that if you choose not to plan and monitor food daily, have a general plan of what you'll eat. I don't mind monitoring at all, but the planning I just find arduous. I had hoped during this trek it would click and I'd be able to do it without struggle. But it did not happen. <BR> <BR> At this point what I plan to do is eat roughly 400 calories for each breakfast, lunch, and dinner. I'll have a mid-morning, afternoon, and evening... Sun, 11 Oct 2015 19:16:51 EST Beck Reboot: Chapter 12, How to Stay at Your New Weight Some of Beck's maintenance tips: <BR> *recognize and celebrate your accomplishment <BR> *weigh at least once a week <BR> *recommit if you gain 3 pounds <BR> *understand that maintenance requires effort <BR> *give yourself credit multiple times a day for using Beck skills <BR> *respond to sabotaging thoughts <BR> *eat the same amount of food and number of calories as you did to stabilize your weight <BR> *if you choose not to plan and monitor food daily, have a general plan of what you'll eat ... Sat, 10 Oct 2015 21:25:11 EST Beck Trek: Chapter 11, When to Stop Losing and Start Maintaining Dr. Beck says that our lowest achievable weight is the weight at which you naturally plateau. I'm not sure I actually did it exactly the way she is talking about. I hit the top of the Weight Watcher goal weight range for 5'6", 155 pounds and officially started maintenance. I added 4 points of food to what I had been eating for the past many months (I chose one more serving of fat free milk and one more teaspoon of cold olive oil, about 130 calories). I then felt like I could eat at that range... Fri, 9 Oct 2015 11:59:28 EST Beck Reboot: Day 42, Practice, Practice, Practice Six weeks of Beck accomplished. The Day 42 section of the book congratulates the reader for learning the cognitive skills needed to think like a thin person. A list of reminders to think thin is a good one-page "Beck in a nutshell." Five ideas that I will remind myself: <BR> <BR> 1. I don't need to eat right now. Hunger is not an emergency. <BR> 2. Stop eating when the planned food is gone. Hunger will subside. It might take 20 minutes or more after a meal. <BR> 3. It's not okay to eat unpla... Thu, 8 Oct 2015 09:01:01 EST Beck Reboot: Day 41, Make a New To-Do List Tonight as I cleared the table and started cleaning up the kitchen after supper, one of my Beck cards came automatically to my mind. I would like to keep eating, but it is more important to me to maintain my healthy weight. Also, if I don't feel satisfied after a meal, just wait. Satisfaction can take up to 20 minutes -- or more. Beck has been so very, very good for me. I haven't done everything every day, but I have deserved credit for very many good decisions. And now it is an hour after su... Wed, 7 Oct 2015 20:27:17 EST Beck Reboot: Day 40, Enrich Your Life Dr. Beck says that a lot of dieters she counsels have the idea that they should put their lives on hold until they lose weight. In this section she looks at this thinking and points out that developing new interests, engaging in pleasurable activities and feeling more effective can help lift your mood, get you to focus on things other than food, and have more mental energy to diet. Dr. Beck has the reader list goals to achieve, write down steps, and schedule them on the calendar, checking in ... Tue, 6 Oct 2015 16:38:11 EST Beck Reboot: Getting Caught Up, Days 37-39 I just lost a big long blog on Day 37. I know others have summarized this chapter, so I'll skip doing it again. Bottom line: I don't have too many demands and need to set priorities. My body isn't usually tense; I enjoy qigong healing and stretching exercises. I have relaxed a lot of my old "shoulds" and "shouldn'ts" and don't think my rules for me or others are causing me stress. So right off I don't see much in this day for me to work on right now. <BR> <BR> Yet I have stress and it affect... Mon, 5 Oct 2015 09:52:44 EST Beck Reboot: Day 36, Believe Dr. Beck says that it is important to continually take stock of what you've learned and the progress that you have made. Right now that is a little hard for me, because I've been going through a kind of rough patch where my thinking has not been as positive as I'd like and my eating has not been that good either. Nonetheless, I recognize that I have come a long, long way. I've been a normal weight now over 6 and a half years after more than 5 decades of being obese. Life is definitely better ... Sun, 4 Oct 2015 10:49:38 EST Beck Reboot: Day 35, Get Ready to Weigh In Again I weigh every day and graph it on WeightGrapher. I try to use the data as just that, data, information to help me. But, sigh, I find that hard to do. I still feel disappointed when the scale goes up, especially when I can't figure out why. Even this week when I thought the scale should go down it went up. Oh, well. I am very, very committed to keeping my 80 pound loss off. Very, very committed. I would like to make it to 90 pounds lost. That I'm not so committed to. I'm finding it very, very ... Thu, 1 Oct 2015 14:20:20 EST Beck Reboot: Day 34, Solve Problems Dr. Beck suggests that if we become more effective problem solvers, we'll feel more in control, less upset, and less likely to turn to emotional eating. She suggests that once you have identified the problem (which may be obvious or not) that you use the Seven Question Technique that we have previously used to work on thinking errors. Dr. Beck also reminds us that not all problems can be solved and there are some things that we should feel bad about. Then, right before the day's to-do list, s... Wed, 30 Sep 2015 08:30:44 EST Beck Reboot: Day 33, Eliminate Emotional Eating Eating does not solve problems. It can distract you from being upset temporarily, but this distraction comes with serious consequences including weight gain and getting in the way of achieving all the advantages of weight loss and healthy weight maintenance. <BR> <BR> Today is a good day for me to be working this Beck Day. I'm a mess. I hit a parked car yesterday as I pulled in for my group "hills and drills" run last night. Darn. I've never been a very good driver and this is not good for m... Tue, 29 Sep 2015 10:34:07 EST Beck Reboot: Day 32, Prepare for Travel This section helped me when I was new to maintenance. Beck suggests we make a travel plan, selecting a strategy. She mentions that some people do better following as closely as possible their regular program. That is normally what I do. But she goes on to suggest options: 1) allowing yourself a few hundred extra calories every day as she does, 2) follow your usual plan but add a few minor splurges a few occasions, OR 3) allow one splurge on the last day. She, of course, wants you to take your... Sun, 27 Sep 2015 20:57:30 EST Beck Reboot: Day 31, Decide About Drinking I've never been much of a drinker. For the past 35 years it has been very clear to me, I'd much rather spend my calories on food than on drinks. There have been many more years that I did not take a single drink than years that I did. My mom drinks every day, both her parents did, too, and she does not understand my choice. But that is okay. <BR> <BR> So this is a Beck day I don't have to worry about. <BR> <BR> Enjoyed my 6 mile run yesterday around Lake Hollingsworth. I saw the Tick Tock ... Sun, 27 Sep 2015 09:14:08 EST Beck Reboot: Day 30, Remaining in Control While Eating Out "It is SO WONDERFUL that I can stick with my plan..." "I feel so good that I didn't overeat." Yeah, I am almost to the point that Beck is writing about. When I'm through a special eating event, I give myself credit. I am really good at eating out. I've done well over and over again. I feel confident that I can handle any eating celebration well. And where I have really improved over the last 2 years is in the relief eating or when the resistance muscle has been stretched to the breaking point... Sat, 26 Sep 2015 11:11:49 EST Beck Reboot: Day 29, Resist Food Pushers We are now into Dr. Beck's week 5 which is all about overcoming challenges. The first one is resisting food pushers and I know a thing or two about that hurdle. <BR> <BR> Everything Beck writes about food pushers is correct. 1) I am entitled to work toward my goal of eating healthy and maintaining a healthy weight as long as I'm not trying maliciously to make someone feel bad. 2) It is okay to disappoint others. Their disappointment when you don't eat their food is likely to be mild and fle... Thu, 24 Sep 2015 22:56:32 EST Beck Reboot: Day 28, Get Ready to Weigh In For those at the forefront of the trek, tomorrow is the second official weigh in to be graphed. The emphasis today is on preparing. If we lose big, we are glad, but realize that rate of loss will not continue. If we lose a little, we will celebrate that the weight is going down. If we gained, it may be temporary or could be we made a mistake. If we don't lose next week, we'll contact our coach to go over our food plans. We will commit to stay in problem-solving mode. <BR> <BR> Developing a ... Thu, 24 Sep 2015 06:51:34 EST Beck Reboot: Day 27, 7 Question Technique The 7 Question Technique Beck invites us to master is a bit complex. I remember last time identifying sabotaging thoughts and remembering there were 7 questions I was to ask myself and not having them handy and forgetting by the time I got back to the book. Yeah, this part is a bit complex. <BR> <BR> So this time I will write down the 7 questions on a card and I'll review them daily with my ARC and other cards. (I read all my cards yesterday and I must say they are repetitive. Think I'll pla... Wed, 23 Sep 2015 09:38:11 EST Thinking Strengths and Beck Day 26: Thinking Mistakes I'm thinking that I love to move!! Running makes me feel so very, very blessed. To be 66 years old and able to so enjoy a run is such a blessing. I cannot think of one person on either side of my family who could have done it at that age with their health limitations and weight. Last evening I ran and worked out with a great group of people. Fritz is there; I've written of him before. He is 79 years old. I was the second oldest person there and the second fastest, despite the fact I'm not tot... Tue, 22 Sep 2015 10:52:20 EST Beck Reboot: Day 25, Identify Sabotaging Thoughts Today is the day Beck says to us that we have to do the work to make this program our own, to make it work best for us. Reading about the sabotaging thoughts that she's heard over and over as a diet therapist and how to refute them is helpful. Many, okay most, of those thoughts I've thought myself. But Beck says every dieter has her (his) very own sabotaging thoughts. When we identify what we are thinking that gets us off track, we are creating our own personal program. Soon we will work to r... Mon, 21 Sep 2015 08:59:14 EST Beck Reboot: Day 24, Deal with Discouragement Beck's message is pretty simple today: <BR> <BR> 1. It is normal to feel overwhelmed or discouraged at times when dieting. (And I would add whether losing weight or maintaining the loss.) <BR> <BR> 2. Pay attention to the difficult hours. We may perceive that we are struggling a lot, when actually there are just a couple hard times in a week. <BR> <BR> 3. Focus on today. Don't think about having to do the hard stuff forever. Think about what you can do today. <BR> <BR> So, with those 3 th... Sun, 20 Sep 2015 07:08:38 EST Beck Reboot: Day 23, The Unfairness Syndrome Some people can eat more than I can and still maintain a healthy weight. It's true. But I've never felt like that was unfair. We are just all different, with different strengths, assets, and challenges. Overall I feel like I have been so blessed in life: from parents who truly loved me, to grades that came pretty easy, to promotions at work that other people coveted, to a body that at 66 years old can still really enjoy the 9.6 mile run-walk-run I took today. I've flirted with feeling unjustl... Sat, 19 Sep 2015 13:05:40 EST Beck Reboot: Day 22, Say, Oh, Well, to Disappointment It is Beck's day to weigh and graph our weight. Since I do that daily on WeightGrapher, it's no big deal. I weighed 126.2 this morning, better than yesterday, not as good as the day before. Had a gain this week that did not seem warranted by what I ate. Oh, well. It will come off and I will lose the couple more pounds I want to lose. <BR> <BR> When disappointed by weight or other happenings in our lives, what Beck recommends is saying, "Oh, well. I don't like this, but I'm going to accept it... Fri, 18 Sep 2015 09:09:44 EST Beck Reboot: Day 21, Developing a Helpful Mindset about the Scale Weighing can motivate you and help you stay committed to your healthy eating program, but if you weigh yourself while in the wrong mindset, it can be de-motivating, confusing, disappointing, and downright frustrating. I know. Been there, done that. <BR> <BR> Beck says we must use the scale as an information tool that provides data we can use to guide our eating. I would love to tell you that now, 6 and a half (exactly 6.5 years from the date I hit my first goal weight this time on 3/17/09), ... Thu, 17 Sep 2015 17:44:29 EST Beck Reboot: Day 20, Back on Track The worst fooling-myself-thought by far was that one that told me that I blew it so I might as well just give up and eat, at least for the rest of the day, or the rest of the week, or until after the holiday season. I had to get rid of this diet-poisoning thought before I could succeed. Once I quit quitting, I found it was possible to live at a normal weight, even being far from perfect, just eating the best I could each day. <BR> <BR> And now I'm getting closer and closer to actually stick... Wed, 16 Sep 2015 09:06:06 EST Gwen's Birthday and Natalie Recovering I wrapped presents last night and the oven is pre-heating right now for me to go make the cake. I bought the cake topper at Publix so Gwen could have the characters from Frozen that she wanted on her cake. Extended family dinner and party tonight!! It is so hard to believe that it has been 5 whole years since Gwen was born. I was active on SP and posted newborn pictures. Can that have been 5 years ago? Just amazing. <BR> <BR> I didn't know exactly what to expect today. Natalie was sick yeste... Wed, 16 Sep 2015 08:47:51 EST Beck Reboot: Day 19, Challenging Self-Deluding Thoughts According to Beck, dieters have an amazing ability to delude themselves about food, even when they are very rational people otherwise. I can identify with that remark. I used to use many, many of the justifications Beck lists like "I'll make up for it by eating less later," "it'll go to waste," "it's good for me," "it's not that fattening," and my favorite, "no one will see me eating it." Now not as much, but I suspect occasionally I slip into that old thinking. Today I'm really on the look-o... Tue, 15 Sep 2015 09:42:44 EST Beck Reboot: Day 18, Change Your Definition of Full I agree with Beck that I, and probably most people who battle weight, are not naturally good at eating when hungry/stopping when full. But I have worked to gain some skill in this area, doing exactly what Beck recommends, checking in with myself after each meal for a period of time to assess my level of fullness. I'm much better than I used to be. I almost maintained for almost a year, just gaining a couple pounds while I ate intuitively most of 2014. Now I'm tracking again, purposely went do... Mon, 14 Sep 2015 09:59:06 EST Beck Reboot: Day 17, End Overeating On this day Beck has us serve ourselves a larger portion than we are suppose to eat. The food is right there on our plate, but we are expected to eat the right amount. Can you do it? Can I do it?? She goes on to say if this experiment is easy for you, you may never need to repeat it. If it was difficult, keep doing it until it becomes easy. <BR> <BR> Will it be difficult or easy for me? Hard to tell. Many times I have been in this situation and boxed up the extra food to bring home. Usually ... Sun, 13 Sep 2015 16:18:00 EST Beck Reboot: Day 16, Prevent Unplanned Eating You make a food plan and stick to it - no ifs, ands or buts. When you argue with yourself about what to eat it creates tension. When you decide to eat the tension releases. But, what I didn't know before Beck, when you decide NOT to eat, the tension releases as well. So NO CHOICE means NO STRUGGLE. I believe it. I know that using the "No Choice" mantra relieves my anxiety about food. I can feel the release when I decide not to eat off my plan. <BR> <BR> That said, my habit of grabbing food o... Sat, 12 Sep 2015 14:12:56 EST Beck Reboot: Day 15, Monitor Your Eating After having my resistent streak yesterday, not wanting to plan my food, I'm back with it today. After grocery shopping it wasn't too hard to make the plan for the rest of today, which I followed, and for tomorrow. <BR> <BR> Thanks to those of you who said I was tired. You were right. Yes, I do think that was the root problem with not wanting to do the assignment yesterday. And today's blog is going to be short because I had a very good active day today, but once again I'm tired. Off to bed... Fri, 11 Sep 2015 20:43:41 EST I Never Claimed to be Perfect I read The Beck Diet Solution Day 14. I didn't write my entire food plan for tomorrow, but I will. I'm going to get into this meal planning thing and do it daily starting tomorrow. Right now there isn't much for me to eat in our house and hubby plans to go to the grocery store tomorrow morning. So I planned breakfast for tomorrow already and when he's back from the grocery store I'll see what he got and do my planning for the rest of the day. If I need to, I'll go back to the grocery store in... Thu, 10 Sep 2015 21:46:23 EST Beck Reboot: Day 13, Overcome Cravings I haven't had any cravings today, so I didn't get to practice Beck's great techniques. Her main point is that in order to weaken and reduce the frequency of cravings, you stop giving into them. Once you resist them, they get weaker and weaker. I will say it has worked that way for me. Now I rarely have cravings, whereas I used to have many intense ones. <BR> <BR> The next time I have a craving I will note the day/time, how uncomfortable it is (0-10), how long it lasted, and what anti-craving... Wed, 9 Sep 2015 20:34:04 EST Beck Reboot: Day 12, Tolerate Hunger As instructed, I ate breakfast and didn't eat again until supper, logging my hunger level each hour. I went 11 hours and 20 minutes, awake without eating. My first thought is, "I did it." And my second thought is it wasn't so bad. It is my 4th time doing this exercise, it and my most mindful. The first time I did it I was at work and totally absorbed, and really didn't do my hourly recordings. Yet, it was very meaningful. I was amazed I went all day without eating. And at the end, driving ho... Tue, 8 Sep 2015 22:01:13 EST Smoothie (Beck Hunger Tolerance Blog Later) Today I'm doing Beck Day 12, tolerating hunger. Just enjoyed a good breakfast, but know I will not eat again until I have experienced waves of hunger coming and going, coming and going. I'm to chart my hunger hourly starting at noon. I learned the first time I did it in January of 2011 that hunger is not an emergency. This exercise helps me understand it at the emotional level as well as the intellectual one. Seems like I need a refresher every year or so. I'll write up my experience probably... Tue, 8 Sep 2015 08:23:34 EST Beck Reboot: Day 11, Is it Really Hunger? I did the assignment, charting my hunger on a scale from 0 (no hunger) to 10 (hungriest I've ever been), before meals, midway through, immediately after and 20 minutes after. <BR> <BR> I was hungry for breakfast, but it was satisfying. ( 7am, spinach, egg white, millet) I decided not to have a morning snack at 10 like I do if I am hungry. At 11:05am I noticed I was hungry and was debating on having an early lunch, but I got busy finishing something I was working on and the hunger went away. ... Mon, 7 Sep 2015 22:52:18 EST Non-Beck Running Blog I decided that I'll blog Beck Day 11 (The Beck Diet Solution), about Hunger vs. Desire vs. Cravings tomorrow. I want to complete the entire exercise before commenting. So far, so good on carrying out this exercise for the fourth time! <BR> <BR> Let me focus on running then. Saturday I lead my group on a 6 mile run-walk-run on Fort Frazier Trail. We went 1.5 miles south, turned around and ran north. One of our group only wanted to run 3 miles, so we said good bye to her where we had started a... Mon, 7 Sep 2015 13:13:35 EST Beck Reboot: Day 10, Do I Have a Realistic Goal??? Beck wants us to set a realistic goal. A realistic goal is motivating; a goal that is too daunting can be overwhelming. She suggests setting a goal to lose 5 pounds. Do that. Celebrate. Set another goal to lose 5 pounds. Do that. Celebrate. Repeat. <BR> <BR> I do not have 5 pounds to lose. Today I weighed less than 5 pounds over the bottom of Weight Watcher's goal range for me and I do not want to lose my WW membership. (I know I could eat more breakfast and put a roll of quarters in my po... Sat, 5 Sep 2015 22:03:02 EST Beck Reboot: Day 9, I'm Exercising!! Beck tells us all about how an exercise plan can help us -- lots of reasons, many about health. I am a believer. Beck also says, "exercise might help control hunger." For me, there is no "might" to it. This week I ran twice around 5:30pm, before I cooked supper. When I started running I was hungry and I really had a hard time getting ready to run because I wanted to eat. By the time I was done running, I was thirsty, but my hunger wasn't evident. I could eat if I wanted to. I knew I should ea... Fri, 4 Sep 2015 13:31:38 EST Beck Reboot: Day 8, Successful Dieting Takes Time and Energy Beck says you need time to plan meals, shop, cook and I agree. You need time for exercise and time to read the Beck book and do the activities. You need time to reinforce it, for example, by blogging, too. You can manage your weight using some convenience foods and some eating out, but most of the healthiest eating is done at home, using foods that do not come out of a package. <BR> <BR> When you prepare healthy, satisfying meals that result in you weighing just what you want to weigh, it w... Thu, 3 Sep 2015 21:34:25 EST