SLENDERELLA61's SparkPeople Blog SLENDERELLA61's Blog on SparkPeople, home of free diet plans and a healthy living community New Team I joined a new SparkTeam today. It's a private team aimed at fighting those episodic instances of losing control over food. OK, you might call it binge eating, but I prefer to think of it as those times when I totally lose my mind for a few seconds up to an hour in regard to food. It appears to me that their approach is more positive than the Never Binge Again program by Livingston, so I want to try it first. I've made lots of progress from a positive approach and very little progress when I... Wed, 4 May 2016 12:56:43 EST Follow Ups Follow ups: <BR> <BR> 1. Beck Checks - I set up a Beck Check thread in the "Goal! Forum" on the Beck Diet Solution SparkTeam message board.(Our "Goal!" is to incorporate Beck into our lives.) I plan to blog weekly, evaluating my week from a Beck perspective. I'm going to try Saturdays and see if that will work for me. This week I can do Saturday morning, because I have an evening 5K, but most weeks I run early and will need to do it in the afternoon. I'll put a link on the message board to ... Tue, 3 May 2016 08:13:07 EST What is a "Beck Check"? I have just finished my 5th reading and working of a book by Judith S. Beck, PhD. This was my third time to read and work her first book, The Beck Diet Solution. I have benefitted each time, seeing numbers I like better on the scale and realizing that my thinking is moving in the direction to support the healthy lifestyle I want to live all the time. <BR> <BR> <img src=""> <BR> <BR> Each time I have finished the ... Mon, 2 May 2016 07:54:38 EST Realization, Running, Symphony New realization: My weight is not my biggest health problem at this point. My weight is not my biggest fashion problem at this point. Today's weight of 127.8 is great! However, without considerable thought, commitment, planning, resistance, and effort, my weight would become one of my biggest health and fashion issues very quickly. As I have said often, it is worth the effort! I am finished with my 5th review of The Beck Diet Solution and am planning to set up a weekly "Beck Check". <BR> <BR... Sun, 1 May 2016 07:54:59 EST Mayfaire Plans Hey, yesterday Lakeland Runners Club posted a picture of the High 5 medal I hope to earn by running 5 races/race series (total of 11 races) in 2016: <BR> <BR> <img src=""> <BR> <BR> 5 of the 8 5Ks are morning events, but the one a week from today, Mayfaire, is at 7pm. It is a fundraiser for the local art museum and is the largest local race with 1600-1800 people expected. There are a lot of walkers and strollers,... Sat, 30 Apr 2016 05:32:50 EST Glorious Days -- Running Blog A week or so ago, after I'd run 2 miles without walk breaks, I blogged that I hadn't decided whether I would straight run or run-walk-run the Mayfaire 5K on May 7th. Well, I've decided. It will be run-walk-run. I missed 2 training runs due to a tough cough over the last week. Yesterday morning I enjoyed vigorous dancing at Senior Dance. I decided if I could do that, I could run, so I did, despite the productive cough. After warm up, I ran :45 seconds/walk :15 seconds for a mile. It felt okay,... Fri, 29 Apr 2016 07:27:05 EST Just Stuff, Stuffiness, Recurring Stuff I donated a bunch of toys to Goodwill today. That is a step in the right direction. My daughter would say that I should not have given them away that they are age-appropriate for Gwen, but Gwen has said for 6 months they are too babyish and she does not want to play with them, so they are gone. I gave away tap shoes that are too small for Gwen now, so that one is a no-brainer. The two big containers of megablocks that I gave away aren't needed because we have lots and lots of legos, three dif... Wed, 27 Apr 2016 10:35:05 EST Some Improvements First, thanks everyone for all the good responses to my blog yesterday. I got some great support for feeding what I eat to everyone (somewhat do-able) and some great ideas for some meals that are a little fancier and I might feel good about serving to guests. If you have any other healthy company meal suggestions, keep them coming! <BR> <BR> I'm working on Beck Day 41, trying to decide what I am going to do different this time so that I don't forget to read my advantages cards at least occas... Tue, 26 Apr 2016 08:59:18 EST Company Menu Suggestions, Please! My daughter and her family went to a you-pick field for blueberries. She brought hubby and me a huge bag of big, juicy berries. Yum! <BR> <BR> Today's Beck Day 40 is about Broadening Your Horizons (workbook) or Enrich Your Life (book). I've been at or near goal weight now for over 7 years, so there is nothing in my life I am putting off until I lose weight. I do remember when I did put things off due to weight, but no more. <BR> <BR> One thing I've been cutting back on is entertaining becau... Mon, 25 Apr 2016 19:32:42 EST More Running Form and More Beck For those of you who wanted to read the information from the running form clinic I attended last week and could not read the graphic I posted yesterday, here's a link to that graphic and more information about running form: <BR> <BR> <link> </link> <BR> <BR> I'm working on reducing my arm swing. I was swinging high enough to engage shoulder muscles and that causes unnecessary fatigue. When I run-walk-run I was starting each run interval with a big arm s... Sun, 24 Apr 2016 09:08:53 EST Running Form and Shoes (and Not Making a Big Deal about My Little Eating Slip) Wednesday evening I attended a good form running clinic. Here's a synopsis of the clinic, all about posture, foot strike, cadence and lean: <BR> <BR> <img src=""> <BR> <BR> Glad I went! I learned my cadence is really good, and the other 3 factors are not terrible, but I got some minor suggestions on each. And I got a new pair of running shoes, too. I think they are the most comfortable pair I've ever had and for... Sat, 23 Apr 2016 21:27:05 EST I Believe My Beck chapter is Day 36, Believe It, or in the workbook, Believe in Yourself. I do believe that since the last time I worked this chapter I have made more progress in believing that I truly can live life at a healthy weight. I absolutely cannot see myself ever weighing 200+ pounds again, or 180, or 160, or even 154, the top of the healthy weight range for my height. I no longer believe 154 would be healthy for me, despite the fact that I was told by relatives that I had a heavy frame from t... Wed, 20 Apr 2016 09:18:36 EST Beck Days 33 and 34 Help Again The first time I saw that Beck's Day 33 is titled Eliminate Emotional Eating I laughed. What do you mean eliminate emotional eating in a day when that has been a major focus of mine for about 57 years now? (Yep, starting around age 9.) Turns out it is a good chapter. I don't promise you that if you master it you will never eat emotionally, but I almost guarantee it will help. <BR> <BR> Some good points: <BR> * People without a weight problem don't even think about eating to feel better. <BR... Tue, 19 Apr 2016 08:36:08 EST Blog From Phone Crazy day needing to be 2 or 3 places at once with Gary's doc appointment and Gwen speech and Natalie school and then Gwen's ballet. Gary may have a long wait I'm afraid. Had to change lumch plans but did okay. Ran 4 miles this morning and walked one more while waiting. Mon, 18 Apr 2016 14:55:59 EST Routine Blog Construction in and around my neighborhood has brought new opportunities my way. We've got a new tire store, which might be helpful, and a new Taco Bell that I intend to ignore. A lot of land is being prepared for more buildings and I've heard a WalMart is coming as well as a new apartment complex. <BR> <BR> So first thing this morning in the 65 degree weather I got in a good 2 miles including about half a mile of sidewalk that wasn't there the last time I was. Don't even have to go out to ... Sun, 17 Apr 2016 10:49:42 EST No Slop and Few Drinks I weighed 129.2 here at home today and 130.0 at Weight Watchers after my 4 mile run, rehydrated and dressed. My center weight for the At Goal Challenges and my ticker is 129 so I'm just about where I'm aiming to be now. I ran 2 miles at Lake Hollingsworth without stopping in 20:23, my best time for that distance in over a year. Still not back to my pre-psoriasis speed, but making progress. Not sure if my next race on May 7th will be straight run or run-walk. Haven't decided yet. <BR> <BR> As... Sat, 16 Apr 2016 13:36:09 EST Next Project OHMEMEME wrote me about a free ebook, Never Binge Again, by Glenn Livingston, PhD. I was able to get the free download to read on Amazon. I looked it over a bit. It looks promising. As soon as I finish my current review of Beck, this one is my next project. Thanks, Tricia! Fri, 15 Apr 2016 09:00:53 EST Food Pushers Today is another glorious spring day here today. Senior Dance was fun this morning and I can tell that my cardio has improved in the last 3 months when I dance Johnny Be Good and other fast dances. That has not translated to faster running yet, but I think it will come. Gary does some of the jitterbug-type dances, but the really fast ones are done in a circle of participants, so you don't have to have a partner, and I can really let go!! <BR> <BR> Today's Beck Day 29 is Resist Food Pushers. ... Thu, 14 Apr 2016 13:26:50 EST Scale Sanity and a Spring Run "Remember the number I used to see on the scale? The number I see now is GREAT!" - quote in response to Beck, attempting to stay positive about the weight we are maintaining. I have this card posted inside my medicine cabinet in which I keep my toothpaste so I see it several times a day. Beck day 28 is about preparing for weigh-in, and I'm working on improving my sanity in regard to the scale. Yes, 130.4 pounds is much, much better than 212, even if it is more than I want to see right now. Th... Wed, 13 Apr 2016 12:46:13 EST Minor Restriction and Beck 7 Questions Chiropractor said I'm good to run and that I don't even have to back off the speed. My restriction is no hills. I've got an aggravated piriformis muscle and sacroiliac on the left. He gave me stretches to do 4 times a day for the next week and then forever every time after I run. He's been treating my daughter for her chronic ankle pain and he called me really healthy and I don't remember exactly what he said, but there was a vibe that we want her to get that way, too. Sure do. He only recomm... Tue, 12 Apr 2016 10:19:36 EST Beautiful Weather and No Real Problems Enjoyed the Galloway end of season party picnic yesterday. Hubby went with me, although this picture is me with my niece: <BR> <BR> <img src=""> <BR> <BR> Perhaps I made a little progress in letting go of those thoughts that I kept having about "I used to be faster than her and her and her." A person I used to be faster than 3 years ago just ran a 23 minute 5K! Well, she's done the work. She's had the strength an... Sun, 10 Apr 2016 09:03:18 EST Running, Maintaining, and Dealing through Beck I just got back from a 5 mile outing. I walked one mile to the trail, then I ran-walked 45 seconds run:20 seconds walk for two miles, one mile south and then one mile north, for just over an 11 minute per mile pace. Beautiful day, I was really enjoying the cool breezes and hot sun. But my left glute area started complaining. (Not as bad as when I first developed that pain in April of 2013 when I think I did too many hills too soon as part of my training with a coach.) Actually it was more wor... Sat, 9 Apr 2016 12:28:56 EST Still Strong I caught myself. I was thinking that a little almond milk in a cup of decaf was not problem. Why, 2 tablespoons is less than 4 calories. And then it came to me, strong and clear, from my Beck cards that I read each day straight to my mind, "it matters every time"! Every time I deviate from my eating plan I am strengthening my "giving in" muscle. Every time I stick to the plan I am strengthening my resistence muscles. Working the Beck Diet Solution program (my 5th time to do a Judith Beck, PhD... Thu, 7 Apr 2016 14:10:33 EST Unexpected Time to Think As I said in my status, the kids got out of school early today and I had plans for them. But then son-in-law got was available early and picked up the kids around 3pm. So I used my unexpected time to get in a good bike ride, over an hour, on this beautiful, beautiful day. <BR> <BR> I am feeling so good, so in control, feeling absolutely confident that I can stick to my planned food. It is hard to believe that less than a month ago there was a series of days in which I felt out of control an... Wed, 6 Apr 2016 21:19:19 EST Fighting Thinking Errors with Beck Beck Day 19 is don't fool yourself. I see lots of excuses I used to use. And I remember one time erroneously thinking that I cannot do this terribly stressful job (child abuse investigations, court work, supervision of other child abuse investigators and foster care workers), without being able to eat plenty of food that is readily available - I don't have time to cook. I gave up a just-over-normal weight I had maintained for over a year (about a 35 pound loss in 1986) and gave up tracking an... Tue, 5 Apr 2016 07:44:01 EST Smile I'm just sitting here smiling big. My husband is eating a Klondike ice cream bar a couple hours after supper. I don't even want one. After him teasing me for years about me eating all the time, I finally think I am eating less often than he is. Yes, I lost a lot of weight while "eating all the time" - mostly vegetables. <BR> <BR> One of my goals is "Eating habits I'm proud of." Seven years after losing more than 80 pounds (82.8 below my high weight today; just .2 of a pound over my center ... Mon, 4 Apr 2016 21:28:14 EST Run and Redefine Full I've been playing around with my SparkPage: new color, new pictures, and even a new profile picture. I may look a little too prissy in that 3rd picture, but oh, well. I chose it for now. I was trying to get my photo gallery more in chronological order. That, of course, puts the before pictures at the bottom, but I suspect if anyone is really interested, they will find them. And I do have one before/after on my page. I like the wallpaper picture. Even though I spend hours with the kids I have ... Sun, 3 Apr 2016 14:43:57 EST Proud Day Today I was so proud of my nephew. It was family day at firefighter's school. He worked the hoses for the first 2 demonstration scenarios, a residential fire and a vehicle fire. Then there was a propane fire demo. And in the last scenario he was the team leader searching a 3 story building to rescue a dummy. Then he climbed two aerial ladders, each 100 foot tall, from fire trucks, one with a basket and one without. It started downpouring and lightening, so the demo was called. He got to do ev... Sat, 2 Apr 2016 14:12:09 EST More Disney Pictures Just For Fun Here's a picture of me enjoying Disney: <BR> <img src=""> <BR> <BR> <BR> <img src=""> <BR> Gwen performs her role with Belle. <BR> <BR> Club Villains: <BR> <img src=""> <BR> Maleficent <BR> <img src=" Fri, 1 Apr 2016 13:15:15 EST Bonus Blog: Vacation, Savoring Memories, Pictures <img src=""> <BR> <img src=""> <BR> <img src=""> <BR> <img src=""> <BR> <img src=""> <BR> <img s... Fri, 1 Apr 2016 09:16:25 EST No Fools in SparkLand, April or Any Other Time Beck quote of the day, "Just as deciding to eat can reduce tension, so can deciding NOT to eat." -The Beck Diet Solution, page 149. <BR> <BR> I totally agree with Beck's quote. The pain is in the struggle of indecision. Once I made a good, strong decision, "no choice" becomes "no struggle" and my life is so much better! Now that I'm back from vacation I am back to Beck and feeling really good about it -- just what I need. <BR> <BR> I ran yesterday in the heat, almost 90 degrees, very slowl... Fri, 1 Apr 2016 08:57:08 EST I'm BA-ACK!! Returned from 8 day Disney vacation with no weight gain. WooHoo! <BR> <BR> Disappointment that the 2 blogs I posted from my phone did not post the words, only the pictures. Oh, well. I have a lot more pictures. May post later. We did Magic Kingdom, Hollywood Studios, Epcot, and Animal Kingdom. Also we went to Blizzard Beach where I'd never been before. Very neat water park! Like a Wet 'n Wild with Disney tweaks. We were lucky to go on the one really warm rain-free day. The kids had so much f... Mon, 28 Mar 2016 09:14:45 EST Spring Break <img src="" Having lots of fun. Eating pretty well. Not much running but lots of walking and smiling!! Tue, 22 Mar 2016 18:26:30 EST Disney Fun <img src="" DH said last eve was so much fun partying with wicked women. The villians show was excellent. I kept my promise for no alcohol, no dessert. Glad to be able to keep up with everyone, too. Sun, 20 Mar 2016 19:57:35 EST Disney Fun <img src="" DH said last eve was so much fun partying with wicked women. The villians show was excellent. I kept my promise for no alcohol, no dessert. Glad to be able to keep up with everyone, too. Sun, 20 Mar 2016 19:57:10 EST Bonus Blog: Carnival Picture Gwen and I had lots of fun at the school carnival today. She's normally in pre-K from 8-11am, but I was invited to take her back in the afternoon for this "last day before spring break" event. <BR> <BR> Gwen didn't want a crown, she wanted me to have it. She chose a mustache and a smile for herself. Notice the pink stripe sprayed in her hair, the butterfly temp tattoo, painted fingernails, and 3 rings she won in games. Really silly, but definitely fun: <BR> <BR> <img src="http://photosaws... Fri, 18 Mar 2016 19:14:54 EST Shirt, As Requested Wore "ME LUCKY SHIRT" to Lakeland Runners' Club meeting last eve since it was St Patrick's Day. Yes, it was the same shirt I wore to Senior Dance in the morning, but I took it off, wore something else to play with kids, and put it back on for the meeting. Someone asked me to post of picture of it, so here is part of it. This is a picture of the Galloway Runners who attended LRC last eve. My niece is beside me. We had probably 80 people total at the meeting. For years LRC has been very serious... Fri, 18 Mar 2016 08:57:48 EST Celebrating Today! Time to celebrate! The At Goal & Maintaining Team is celebrating my maintenance anniversary with me today. A lot of years (they said 8; I thought it is 7 - maybe I filled out something wrong) of keeping my weight in a normal range. I weighed 130.6 today, a whole lot better than my high of 212 pounds. I had hoped to be at my center weight of 129, but not quite. <BR> <BR> I get impatient with me and of my frequent slips. It helps to back up and see that overall I really am doing well. Each da... Thu, 17 Mar 2016 14:27:38 EST More Race Photos Yesterday my back hardly hurt at all. I had muscle soreness from the races, but no back pain. Today I woke up with a little back pain so kept my chiropractor appointment. I told him that every time I try to strengthen my core I end up with back pain. He showed me two bridge exercises to add now and recommended a particular personal trainer. He said that locally he doubted that any physical therapist would help me because mostly they have PT aides who assist patients with prescribed generic tr... Mon, 14 Mar 2016 13:03:09 EST Reflecting on Yesterday Didn't sleep well last night so today may be a little hard with 2 kids all day and an extended family supper to cook tonight. I'm sorer than I expected to be after yesterday's 1 running and 2 walking races totalling 7.1 miles. Every movement reminds me that I competed yesterday. Other years I had no soreness, but I was running more half marathons, training more. I'm not as fit as I was 2 years ago, but much healthier than a year ago when I was fighting psoriasis. Trying to figure out how to f... Sun, 13 Mar 2016 10:26:45 EST Two Bronze and a Silver Just got home and need a bath. Ran a 5K at 8:30 this morning, and then walked a 5K at 10am. My heat for the 1.5K started at 11:50. And talk about heat, it was up to 80 today. My time for the run was under 33 minutes, about how I have run my last 2. The walking 5K was around 38:40 and my 1.5K walk was 11:10. I could feel the issue in my back, but I don't think it slowed me. Bath time! BBL <BR> <BR> <img src=""> Sat, 12 Mar 2016 14:05:25 EST Sparkly World Glorious, glorious blue-sky day here! Just came in from a wonderful walk. Took my glasses off to totally experience the sunshine in the eyelashes that makes the whole world sparkle!! <BR> <BR> Thought about some blogs I read this morning, particularly those of SparkFriends who are struggling and wondering if I wrote the right things. Twenty years ago or so when I sought out some therapy I wanted an overweight therapist because I thought a normal weight one would judge me too harshly. Am I ap... Fri, 11 Mar 2016 09:56:42 EST Able to Run a Little Any day I can run is a blessed day indeed! <BR> <BR> I had not run for 9 days because of a backache. Chiropractor says I have a pinched nerve. It is feeling better after time and treatment. I hope to run the Senior Games 5K this Saturday morning. Do not expect to be competitive, but expect to finish. Then I have the walking 5K and the walking 1.5K races. If I'm feeling as good as I do now, I may be competitive in the walking events. I just ran-walked 2 miles, slowly, but it felt so good! I a... Thu, 10 Mar 2016 13:26:47 EST Realistic Goal Beck Day 10 is about setting a realistic weight goal. She suggests 5 pounds. At this point I just need to lose 3.8 pounds to be at 129, my ticker goal, and even less to be at my selected goal weight range of 125-129.9. I have said if I ever really got serious about competitive running, going down to 122 would probably help me be faster, so I'm open to that if I ever got healthy and motivated enough. Other than running faster, I don't think there is any great advantage to be 122 pounds rather ... Wed, 9 Mar 2016 11:44:45 EST Get Moving! Beck Diet Solution, page 107, "90% of dieters who lose weight and keep it off do so with a combination of diet and exercise; only 10% use diet alone, and only 1% rely on only exercise." <BR> <BR> Today's Beck Review is Day 9, Select an Exercise Program in the book and "Get Moving" in the workbook. My selected plan is: <BR> * run 3x a week when able <BR> * aim for 430 exercise (fun/training/extreme activity) minutes per week, 70 minutes 6x a week and 10 minutes on my "day of rest" <BR> * on n... Tue, 8 Mar 2016 11:47:11 EST Substitution Today at the grocery store I found a tea I think may help me: <BR> <BR> <img src=""> <BR> <BR> In looking over my food logs for the past month I realize that the food I have been most likely to overeat is unsweetened applesauce. Certainly there are much worse things than applesauce to overeat, but I aim to eat everything in moderation. So, I tried this tea. I found it was full-flavored, kind of in the way I find ... Mon, 7 Mar 2016 09:19:56 EST Running is Not My Whole Life Running is a great hobby, BUT it can't be my whole life. I need many other interesting activities, challenges, and social outlets. On days like today when my back is hurting and I am oh, so disappointed I can't run, it is much worse when I have nothing else challenging me, nothing else interesting me, and no non-running friends to interact with. <BR> <BR> Last night hubby and I went to a great rendition of Singing in the Rain at the community theater in a neighboring town. I had to drive bec... Sat, 5 Mar 2016 10:50:54 EST Slow Down If you eat too quickly you will feel dissatisfied and your food will be gone before your body has time to recognize that it is full. - inspired by Pg 47, Beck Diet Solution Workbook <BR> <BR> I was up before 5am because hubby had to be at hospital at 6am for a one-year follow up to his colon surgery that removed 1/3 of his intestines. Turned out he got clean bill of health and doesn't have to follow up again for 3 years. WooHoo! <BR> <BR> Today's Beck assignment included eating breakfast an... Fri, 4 Mar 2016 13:04:07 EST No Comfort in Food I had hope my back would be fine by now, but no such luck. I am feeling so disappointed. I really wanted to run well at Senior Games on March 12th. I may still be able to run; we'll see. But once again my training, which was already going to be less than ideal, has been "messed with." I guess it is just vanity to want to do well. I must accept the limitations of this body. I was never an athlete as a kid so there is something kind of magical about finding an athletic ability that I never knew... Wed, 2 Mar 2016 09:21:32 EST Beck and Busy Life Busy Life - Yesterday worked out fine. Gwen got her ballet lesson and it was observation day, so I got to watch. Other than her nosebleed that took a minute to get stopped, it was great! I got home in time to get in a run - 5 minute warm up, 2 mile run :80/:20 run/walk, 5 minute cool down. Felt wonderful! <BR> <BR> Beck - Day Two is Commit to a Diet Plan. I went to Weight Watchers for 9am meeting and heard another leader, stayed for the Getting Started session, bought some materials and down... Tue, 1 Mar 2016 12:36:40 EST