SLENDERELLA61's SparkPeople Blog SLENDERELLA61's Blog on SparkPeople, home of free diet plans and a healthy living community Beck Reboot: Day 3, Eat Sitting Down When I first read this chapter, I did not really get the power in adopting the rule of always sitting down to eat. Here's my January 2011 simple blog on the subject: <link><BR>urnal_individual.asp?blog_id=3910133 </link> <BR> <BR> I found blogs from June 2012 when I reviewed The Beck Diet Solution and worked the workbook for the first time. But I did not blog about Day 3 that time. Guess I really didn't think it was that important. <BR> <BR> I was wro... Sat, 29 Aug 2015 20:22:24 EST Beck Reboot: Chapter 2, Pick Two Reasonable Diets Beck asks us to pick two diets. Because of my anti-psoriasis food plan I'm probably not a good model of eating for you, but I do want to commit and explain what I'm going to do. <BR> <BR> There are advantages to having 2 very different diets, for example, one calorie counting and one meal plan or limited food option plan. My first time with Beck I used Weight Watcher's two plans, one counting points (shortcut calorie counting) and one called "simply filling," a list of foods you stick to and... Fri, 28 Aug 2015 21:24:26 EST Beck Reboot: Day One, Motivating Ourselves with Personal Advantages of Weight Loss I first worked The Beck Diet Solution in January of 2011. At that time I had lost 80 pounds and kept it off 22 months, but I was not at all confident that I could keep it off. I had gained it back many time before. I went back in SP to find my blog about Day One: <link><BR>urnal_individual.asp?blog_id=3900095 </link> <BR> <BR> Notice I did not share my Advantages Response Card then, but I found my old ARC and am now quite willing to share: <BR> 1. Impro... Thu, 27 Aug 2015 22:14:38 EST Beck Reboot: Chapter 4, How to Use the BDS Book I am getting ready to settle in for a good 6 weeks of cognitive work, Continuing on my path to change the way I think about food. Beck encourages us to do the program as written. I am going to do it. At times, for example, I've thought I don't need to sit down for every bite. I've had successful months of maintaining in which I nibbled in the kitchen, especially when it was already measured out and I knew it was mine. But I know there are advantages to sticking precisely to the program. Proba... Wed, 26 Aug 2015 22:04:41 EST Beck Reboot: Chapter 3, How Thin People Think 1. Thin people know the difference between hunger and desire to eat. By paying attention to how our stomachs feel before and after meals and, by purposely experiencing hunger, we learn to think like a thin person. <BR> 2.Thin people may notice hunger and cravings but they don't dwell on them. By learning to refocus our attention, learning that we can withstand cravings, and that hunger is not an emergency, we learn to think like a thin person. <BR> 3. Thin people generally like to eat to the ... Tue, 25 Aug 2015 22:17:08 EST Beck Reboot: Chapter 2, What Really Makes You Eat Recap: Eating is not automatic like your heart beating or digesting. We make choices. We decide to eat or not eat. We always have a thought before eating. The thoughts that lead us to act in unhelpful ways are what Beck calls "sabotaging thoughts." <BR> <BR> Examples: <BR> 1. Permission-giving, "I know I shouldn't eat this, but it's okay because --- it won't matter much, I really want it, I had a bad day, etc." Yeah, I recognize this thinking. I'm better than I used to be, but still have a ... Tue, 25 Aug 2015 10:03:53 EST Indulgent Non-Beck Just For Me Blog Two things are bothering me before I can focus on Beck: <BR> <BR> 1. The plastic hinge on my laptop computer broke yesterday. The metal insides were showing and part of the keyboard was popping apart before I taped it with electric tape. Don't know if it will hold up or not. I'm hoping that everyone in our Beck group got the SparkMail I sent and will be okay whether or not I have computer access. I definitely won't drop out altogether. I can do a little on my phone or on hubby's computer, bu... Tue, 25 Aug 2015 09:34:53 EST Beck Reboot: Chapter One, Me and 47 Beckies on our Beck Trek!! I re-read the assignment, pages 17-25 in The Beck Diet Solution. I remember the first time I read this part thinking that it didn't really say much but just had a lot of promises (you'll end the weight loss-regain cycle, change the way you think, become happy not to overeat). On re-reading I recognize that this first chapter introduces the reader to many of Beck's concepts, in fact I was amazed and delighted that so many of the members of our group picked up on different aspects found in thi... Mon, 24 Aug 2015 13:26:47 EST OMG! Prepare for the Voyage OMG! We now have 40 people joining in the group study of Beck Diet Solution. I've set up two message board posts on the Beck Diet Solution SparkTeam, one to introduce ourselves to each other and the other as a place for general discussion and for me to post SparkMails sent out to the group. As people are joining, they didn't get the earlier SparkMails and at least one member does not do SparkMail. <BR> <BR> So much big going on! Gwen starts school (pre-kindergarten) tomorrow and Natalie star... Sun, 23 Aug 2015 09:01:57 EST Beck Voyage Soon Twenty two (22) people have taken Gaby1948 and me up on the invitation to a group reading of The Beck Diet Solution by Judith S Beck, PhD. I am just so excited that we have such a group posed for this voyage! There is strength in a determined group. <BR> <BR> I tried to SparkMail each person who expressed interest. If you are interested and did not get my SparkMail, please raise your hand -- you know what I mean! <BR> <BR> If you want to join us, it is not too late. You can download The Bec... Sat, 22 Aug 2015 13:37:40 EST Are You Going to Join Us? I'm delighted that several people have indicated that they would like to go through the pink book, The Beck Diet Solution, with GABY1948 and me. We plan to start Monday, August 24th. <BR> <BR> For me, it was great to blog each day. That first book is set up so that you can do one chapter a day and that is a great way to do it. However, if you need 2 or 3 days to grasp and apply a chapter, do not hesitate. If it helps you to summarize the chapter in your own words in your blogs, go for it. I'... Thu, 20 Aug 2015 19:29:56 EST Psoriasis Progress, Pampering, Planning My hands look normal. WooHoo!! Ten pair of cotton gloves sit in a basket on my dresser, now unused. Soon I will put them away. I still use a lot of Eucerin extra rich healing lotion and probably will for a long time. <BR> <BR> My feet have no splits, no bleeding, and no pain. There is just a bit of acidic scale - maybe 10% of what I had just 6 months ago. I can bend my feet with very little restriction, although my skin still feels tight and is rough across the arch of my foot. <BR> <BR> M... Wed, 19 Aug 2015 10:20:21 EST What You Really, Really Want Today in Carolyn Hax's column she writes about people whose actions appear to contradict their words. In this particular case it was about a woman who said she wants kids, but allows a man who used to be her boyfriend to keep living with her, even though she does not want to marry him and does not want him to be the father of her children. Carolyn's comment is that this woman means what she is saying, but her actions show she wants something else more. Her own example of words/action dichotom... Tue, 18 Aug 2015 12:45:44 EST Another Jeff Comment, This Time About Sweat Another thing I learned from Jeff Galloway in listening to him answer questions recently is that there is something equivalent to muscles connected to sweat glands. People who don't sweat or sweat very little when they run are at risk of getting too hot and should slow their pace and walk slowly or gradually stop if overheated. However, if they run regularly -- even very slowly -- their sweat glands, like a muscle, will strengthen and they will start sweating and cooling their body better. On... Mon, 17 Aug 2015 11:45:05 EST Running Shoes Comment from Jeff I thought of another comment from Jeff Galloway, of course in regards to running, from our meeting last week that might help someone else. <BR> <BR> Running Shoes - get 2 or 3 of the same pair <BR> <BR> When you find a pair that really feels good, buy at least 2 pairs, maybe 3. (At about $150 a pair, it is an investment) If you are running every day, your shoes need to rotate. Wear one pair one day and the next pair the next day. The shoes need to rebound in order to last as long as they c... Sun, 16 Aug 2015 10:25:55 EST Fitness Status Exercise today: I led my group on a slow 3.09 mile run. One person (other than me) needed to run faster I think. One person said she had a stomach issue and turned around, but I am concerned that the pace may have been too fast for her. Hard to get this pace thing right with runners at different levels. Next week we are all suppose to run a Magic Mile, testing for group placement and it helps people who have done it repeatedly to see progress. The week after I will follow the recommendation ... Sat, 15 Aug 2015 13:36:13 EST Rescheduled <img src=""> <BR> <BR> I was really disappointed to arrive at 5:50pm to find Holloway Park where the Galloway Group planned to run, locked. Luckily I texted our program leader (I had not read her post on FaceBook 10 minutes before) and got the alternate site. So we ran in a usual place, Lake Hollingsworth, a place I really love, but I was still disappointed that I didn't get to see the new venue. Holloway is new. ... Fri, 14 Aug 2015 08:37:15 EST Expecting a New Experience I'm planning to join the Galloway running group for a trail run this evening at 6pm. I've never been to Holloway Park, but I've heard a lot about it. It is less than 5 miles from my house and I think I can find it. There are 4 courses: 3K, 5K, 8K and 10K. Our director is going to take a poll of the people who show up and see whether we want to do the 3K or 5K this eve. It will definitely be hot and humid, so I'll be sure to take water. I don't have trail shoes, but from the pictures on the s... Thu, 13 Aug 2015 13:45:33 EST To Help Me Run More Confidently My new running light came today. I love the way the strap fits on my hand. I don't even need to grip it if I don't want to. It has white light - regular, bright, and strobe - on the front and red on the back. A siren is available at the push of a button. No batteries to change, it recharges from my computer or the wall outlet. I could even carry a water bottle in the same hand if I wanted to. Think I'm going to like this new light, A Zephyr Fire 100. <BR> <BR> <img src=" Wed, 12 Aug 2015 20:15:36 EST No Pressure My running group has added 3 weekdays runs in addition to the Saturday group runs. I do not plan to run more than 3 times a week. The one time I did do 4 runs a week I had a coach, made a 5K PR (personal record) but after 5 weeks I had an injury. Could be a coincidence, but at age 66 I believe I need at least one rest day after each running day. The Monday and Thursday group runs are at 6pm and the Tuesday run is at 5am. One early run a week on Saturday is enough for me, so I don't see me goi... Tue, 11 Aug 2015 16:15:04 EST Glad, Delighted, and Happy Yesterday our pace group leaders met with Jeff Galloway at our local running store. This was my third year meeting with him, although my first time to meet with the pace group leaders, a small group of about 15 people. As always, Jeff was knowledgeable, absolutely confident about his running method, approachable, inspiring, and entertaining. For my group, there are several people who have missed runs and are behind on the half marathon training plan. Jeff suggested that we walk more, even sev... Mon, 10 Aug 2015 07:37:01 EST Vicarious Thrill Did you see that ONEKIDSMOM achieved a PR (personal record) on the 70.3 mile Olympic Distance Triathlon? It was an invitational; she qualified to run in the national age groups championships. And she did herself proud. She even overcame a motivational slump during her training to pull it off, and shared it all with us so very graciously. There is a blog on the swim portion, a blog on the bike portion, and a final blog on the 10K run. I just feel so good for her!!! <BR> <BR> If you haven't ... Sun, 9 Aug 2015 14:17:28 EST Isn't That the Truth? One of my FB friends posted this recently, and I just thought, "Isn't that the truth?" Right off I can't think of any exceptions, although there may be. What do you think? <BR> <BR> <img src=""> <BR> <BR> I had a great 3.5 mile group run this morning starting at 5:20am around Lake Hollingsworth. Now to eat right to enjoy all the benefits of a healthy anti-psoriasis lifestyle! Sat, 8 Aug 2015 08:03:14 EST Another Option for Breakfast I made Chia Pudding. You just take a quarter cup chia seeds, pour on a cup of almond milk - unsweetened vanilla is good - and stir. Put in refrig and let it sit overnight. I've had it twice now, once with fresh cherries and this morning with a fresh peach and a few raspberries. I add a little extra almond milk just before eating and stir really well or else it is kind of gelatinous (I was going to say slimy, but I was afraid that might scare someone off.) It was excellent even unsweetened. Of... Fri, 7 Aug 2015 09:53:59 EST Nomato Sauce with Zoodles and Kale Chips Computer is acting much better. Hooray! I would be really sad if SP continued to run so slow. <BR> <BR> I made the nomato sauce and added the recipe to SparkRecipes, too. (I tried to edit to add 2 things, but ending up with a "makeover". Oh, well.) This time I put the sauce on zucchini vegetti "noodles" and it was just as good as I thought it would be. I also tried it as a dipping sauce for kale chips and I liked it. <BR> <BR> Zucchini Noodles with Nomato Sauce: <BR> <BR> <img src="http:/... Thu, 6 Aug 2015 14:07:40 EST Wonky Computer and Protein Concerns My computer has been acting wonky. It keeps hanging up and I have to kill pages over and over. It won't capture images. It takes much, much longer to track my nutrition. Very frustrating! It has been easier to track food on my phone, but even there I have been having problems. One evening I just had to give up. I think that is the first time in years I just could not get the nutrition tracker to work on my equipment. I've come to depend on it. Like I say, frustrating! Other sites, like FaceBo... Wed, 5 Aug 2015 10:40:43 EST Not as Exciting as the New Car, But Pretty Cool Anyway <img src=""> <BR> <BR> Here's my new vegetti which does an awesome job of turning zucchini into noodles. <BR> <BR> <img src=""> <BR> <BR> There's a pan of it, cooking up with onion, garlic, fresh turmeric, fresh ground black pepper, and a tiny bit of pink himalayan salt. I just ate it that way yesterday, and really enjoyed it. But I c... Tue, 4 Aug 2015 11:52:17 EST New Car I've written about the excitement of getting back to running, and the excitement of Natalie's donation of over 12" of beautiful hair to cancer survivors, and the excitement of my new grand-dog. Did I tell you they named him Sebastian Luke Dreyer? I said with those initials we should call him Salad. I don't think they'll take me up on that one. <BR> <BR> There is one other exciting development around our house, an excitement we haven't had since 2001. We traded in our 2001 Honda Accord 2 door... Mon, 3 Aug 2015 10:59:50 EST Did I Mention There's Excitement in Our Lives? I'm still excited that I ran without any psoriasis pain yesterday -- absolutely no bleeding. It was such an easy run. I was never even breathing hard. But I'm glad I didn't run more because my hamstrings are a little tight today. It makes sense at age 66 to return to running very easily. And it is really good that I get to lead -- and hopefully inspire -- 4 others who are needing to take it slow. <BR> <BR> Yesterday's blog stated there is more excitement in the lives around me. Let me share.... Sun, 2 Aug 2015 06:37:20 EST Running Again! Hey, I ran today, my first group run since December 2014 and my longest run since February 2015. And, guess what? I'm now a leader. Below is my running group which we named today, The Tenacious Tortoises. We ran 2.5 miles today at a really slow pace, but it is just what each of us needed today. Several of the group have had health challenges and are recovering. I am just delighted to get this opportunity to encourage and support some other runners as I am getting back into running shape. I am... Sat, 1 Aug 2015 20:02:03 EST Don't Need to Be Perfect ONEKIDSMOM's blog really got me thinking. <BR> <BR> <link><BR>urnal_individual.asp?blog_id=5969048 </link> <BR> <BR> It's a great blog, and I could identify with it to some extent. She says that people tell her things, specifically things about their own fitness and weight loss journeys, positives and negatives. She asks those who have been successful what we tell people who seek us out for advice and support. Most of the people who ask me are Weight ... Fri, 31 Jul 2015 09:25:11 EST Quick Update I tried the new version of SP mobile on my outing this morning and liked everything except I could not find where to add a blog entry. Planned to do a quick update from Starbucks (I had a nice gift card) but I was either overlooking it or it is no longer available from mobile. Adding food to the nutrition tracker did seem faster! Thanks, SP. <BR> <BR> Updates -- <BR> Weight: 126.6 this morning - okay! 85.4 pounds below my all time high weight! <BR> <BR> Psoriasis: looks like honest to goodn... Wed, 29 Jul 2015 15:01:46 EST Changing Schedule Offers New Opportunities! Celebrate! Celebrate!! Son in law won't be sworn in as a deputy for about a month, but as of today he's done with working/training nights (so I kept kids even on his days off because he needed to sleep) and is back to his day schedule. So I get a day off today. As much as I love and adore the kids, I find it easier to accomplish all the other things I want to do when I don't have them 6-7 days a week. I'll be back to usually 5 days a week and occasionally 4 or 6. It's been a long 9 months of ... Tue, 28 Jul 2015 10:04:12 EST Hope This is True One of the Psoriasis Healing Warriors members posted this to our FB group today. Not sure of the original source: <BR> <BR> Pears, once called the “gift of the gods”, are a juicy, sweet, and easily digested fruit that are rich in vitamins and alkaline minerals such as vitamins A, C, E, folic acid, niacin, copper, and boron. Pears also contain several anti-cancer properties and are known to be especially good in helping to prevent esophageal cancer, breast cancer, stomach cancer, and colo... Sat, 25 Jul 2015 13:48:44 EST Good Starts I ran -- just a few steps today. I didn't wear my running shoes and socks. I put the Triple Neem Ointment on my feet, followed by a coconut oil/apple cider vinegar soak, and sealed it in with vaseline. I wore my cotton socks and my memory foam tie shoes which probably don't give me quite as much support as my running shoes. I went out for a walk. As I walked up and down our street before the granddaughters came this morning I saw hubby was blowing leaves and cleaning up the yard. I stopped ab... Fri, 24 Jul 2015 12:29:54 EST Back to Track Thanks for all the supportive comments on my weight graph blog yesterday. Appreciate it more than you know. <BR> <BR> Yes, it is time for me to focus again. Even when I'm following my anti-psoriasis food plan (no alcohol, no junk food, no dairy, no nightshade veggies - tomatoes- potatoes- eggplant - peppers etc, no gluten - wheat -rye - barley, no sugar, no artificial sweeteners, no chocolate, no citrus except lemon, no red meat, no shellfish, no egg yolks and aiming for half my food to be r... Thu, 23 Jul 2015 17:21:29 EST What Is It Telling Me? I weigh 85 pounds less than I did in 1998. I have kept off around 80 pounds for over 6 years. But it still isn't easy. <BR> <BR> I started tracking my weight on WeightGrapher 10 months ago for a couple days and then 8 months ago I started tracking pretty regularly, with a few periods of omission. Here's my graph: <BR> <BR> <img src=""> <BR> <BR> It's clear that when I am not tracking my weight, shown by the dark... Wed, 22 Jul 2015 19:17:34 EST Division within the Family The cucumber is on my side; the tomato is on his. His is due to preference; mine due to no nightshade plants on my anti-p food plan. I use extra virgin cold pressed olive oil and Bragg's apple cider vinegar "with mother". He uses ranch or thousand island. I grate some cheddar cheese for him. We might both add almonds, raw and unsalted, and he sometimes has croutons. But I just like sharing a bowl. I'm really glad we both enjoy salad. Wish the kids did. Gwen ate cantaloupe and raisins today a... Tue, 21 Jul 2015 16:01:13 EST Perplexing Veggie Stats I just heard on the Today Show that only 13% of Americans eat the recommended amount of fruits and vegetables; and only 9% eat enough vegetables. I've been trying to switch from gluten free oatmeal to a fruit & veggie smoothie with hemp protein powder for breakfast. It seems to suit, although sometimes I miss chewing. In fact this morning I wanted to chew, so I lightly sauteed several cups of broccoli florets. I'd already used the stems in juicing. It was delicious with the amaranth flatbread... Mon, 20 Jul 2015 09:53:38 EST Wild and Fresh Last evening we had fresh wild salmon for dinner. Delicious! And wild salmon is good for psoriasis, too. I kept thinking of all those bears fishing in the northwest USA, but really glad they don't get them all. Hubby and I went together to the grocery store yesterday, and even though we'd had canned salmon recently, both decided we couldn't miss this fresh salmon treat. <BR> <BR> And Publix had it on sale for $7.99 a pound, $7 per pound below the regular price. I suggested to hubby we get t... Sun, 19 Jul 2015 07:50:02 EST The Rest of the Story I'm going to try to post those pictures again. <BR> <BR> First I took lots of pictures of the kids yesterday. <BR> Gwen swimming: <BR> <img src=""> <BR> <img src=""> <BR> <BR> Here's Natalie at gymnastics: <BR> <img src=""> <BR> <img src="http://photosaws.... Sat, 18 Jul 2015 07:57:35 EST One Picture Just lost a long blog. Oh, well. <BR> <BR> I took lots of pix of the kids today at swimming, gymnastics, and singing at Vacation Bible School. Then Gwen wanted to take my picture. She told me to bend down so I could look her in the eye. Most of the pictures I took today were blurry. Gwen (4 years old) did pretty good in this one picture she took of me: <BR> <BR> <img src=""> <BR> <BR> Perhaps I'll post some of t... Fri, 17 Jul 2015 20:02:36 EST Can't Have Tomato? Do I Have a Recipe For You!! This sauce absolutely blew my mind. Somehow sweet potato and carrot with beets turns red-red-red like spaghetti sauce. No kidding! And it tastes really, really good, too. I think I just might like it better than tomato sauce. Here's the recipe cooking on my stove: <BR> <BR> <img src=""> <BR> <BR> I had this sauce on gluten free pasta and it was heavenly! <BR> <BR> <img src=" Thu, 16 Jul 2015 22:23:11 EST Remake of A Favorite Recipe Last night I tried adapting one of my family's favorite recipes and I was pleased with the results. On the right is salmon loaf made traditionally with egg, milk, bread crumbs, and paprika on top to help it brown. My remake is on the left. I used chia seeds and water to replace the egg, milk and bread crumbs. Tasted good to me, although my family doesn't want to switch!! <BR> <BR> <img src=""> <BR> <BR> I served ... Wed, 15 Jul 2015 08:20:20 EST Patient Food Fight I am seeing healing progress, but it is challenging my patience for sure. <BR> <BR> <BR> <BR> <img src=""> <BR> <BR> <BR> I am a warrior. My battle is psoriasis. I start my day with slippery elm tea, steeped 15 minutes, and then 30 minutes later it is time for breakfast. I've given up even my gluten-free oatmeal breakfasts and switched to an alkaline veggie (romaine-cucumber-celery-carrot-ginger-kiw<BR>i), fla... Tue, 14 Jul 2015 07:08:28 EST Fork Power Here's a slightly different take on my current favorite theme: <BR> <BR> <img src=""> <BR> <BR> I do intend to eat myself well!! <BR> <BR> <BR> <BR> Mon, 13 Jul 2015 19:26:25 EST Welcome Home Yesterday I took a day off of my Flylady routines. I didn't even make my bed; the first time I skipped that chore in months and months. I didn't clean up the kitchen as I cooked. I left dirty laundry in the bathroom. I didn't load the dishwasher after dinner. I did not address any hot spots, straightening and putting things away. I allowed CHAOS (Can't Have Anyone Over Syndrome) to take over and does it take over quickly! <BR> <BR> I was really tired last eve after our good party day. This m... Sun, 12 Jul 2015 09:31:24 EST Good Poster <img src=""> <BR> <BR> I'm doing my best to fight the good fight. I see healing and that is helping me stay motivated. <BR> <BR> Wishing you a happy, healthy day!! Sat, 11 Jul 2015 13:00:48 EST He's a Sweetie Recipe <img src=""> <BR> <BR> I'm taking this casserole dish to a potluck party. Hubby told me there would be plenty for him to eat, just to make something that would help me. What a sweetie!! <BR> <BR> So here's what is in my Gluten-Free Pasta, Beans, and Veggie dish: <BR> <BR> 6 oz. gluten-free pasta <BR> 1 lb 13 ounces of small red beans (mine are Goya brand), drained and rinsed <BR> 2 large zucchinis <BR> 3 medium... Fri, 10 Jul 2015 19:23:58 EST But Why Don't I Feel Slender? I remember the days of 1000 calorie diets and 900 calorie diets -- and, well, 600 calorie diets -- and that awful "28 day protein-sparing fast." Now I know that those diets backfire; always did for me. But there is one thing from those days that I miss. Back then after a good week or so I felt skinny. I mean, even when I went from size 22 to size 18, I felt -- besides hungry and maybe a little dizzy -- slender. Oh, yeah, to sustain that illusion I had to avoid mirrors that showed my extra chi... Thu, 9 Jul 2015 21:40:47 EST