SLENDERELLA61's SparkPeople Blog SLENDERELLA61's Blog on SparkPeople, home of free diet plans and a healthy living community Beck Resistance Technique 5: Read all Your Response Cards and Make Some New Ones 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" 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 Resistance Technique 3: Disputing the I Don't Care Voice Yesterday I worked on Beck's resistance technique 3, disputing your "I don't care" voice. She said it is a tricky one because in the moment of temptation it is probably true because when you are fixated on food it crowds out your voice of reason. She suggests a card I have been reading twice a day for some time now: <BR> <BR> "It is true that I don't care at this very moment. But if I eat this unplanned food, I am going to care quite a lot in just a few minutes. I know I will feel really bad... Thu, 18 Dec 2014 07:05:00 EST Beck Resistance Technique 2: Say to Yourself, Oh, Well Oh, well, is a shorthand way of saying "I don't like this situation, but I can't change it, so I may as well stop struggling, accept reality, and move on." When it comes to dieting it means I don't like that I have to restrict my eating right now, but I have to if I want to lose weight and keep it off. I may as well accept this fact, stop the mental struggle, and go find something else to occupy my mind. <BR> <BR> Yesterday I stuck 100% to my pre-planned food. My only struggle was with my hu... Wed, 17 Dec 2014 08:37:53 EST Beck: Resistance Technique 1 -- NO CHOICE Success Skill 8: Follow Your Plan, No Matter What <BR> Emphasis on Resistance Technique: Tell Yourself NO CHOICE <BR> <BR> I planned my food the evening before and yesterday I almost did it. I'd give me a 99% grade in following the plan. My hardest time was 9 to 10 am, and that certainly is not my usual pattern. But I was hungry after I ate a 6am. I think my problem was that I usually have skim milk with my oatmeal but yesterday I didn't have any. I knew it and planned to use almond milk, so... Tue, 16 Dec 2014 07:20:52 EST Beck Success Skill 8: Follow Your Plan, No Matter What Beck promises to teach you how to follow your plan. At this point in the book you are to list 3 meals and 3 snacks and all the items you are going to eat. You are to eat no other bite. You plan the night before. If you want something during the day, you can plan to eat it the next day if you want, but not that day. At this point she does not have us listing amounts. We have not yet started her food plan, so our choices are wide open. But we must stick to our plan for 7 full days before we go ... Mon, 15 Dec 2014 07:04:51 EST Beck: Plan Food and Stick to the Plan It's not just about the calories, it's about the habit. <BR> <BR> For almost a year I ate intuitively, trying to eat only when hungry. Overall, I did pretty well. I maintained at a weight slightly above where I wanted to be and almost every 3-4 weeks I'd have to make a point to eat less in order to bring the scale back down. But I did it without tracking, and no pre-planning, although sometimes I estimated calories in my head. I also felt as the year went by that I was getting looser rather ... Sun, 14 Dec 2014 14:28:47 EST Progress with Beck and the Dog Jog My niece ran the Jingle Bell Classic 10K this morning and took first in her age group. I was glad I got there in time to snap her picture near the end: <BR> <BR> <img src=""> <BR> <BR> <img src=""> <BR> <BR> Here she is with her medal that is a Christmas tree ornament: <BR> <BR> <img src=""> <BR> <BR> Kahlua and I ran the one... Sat, 13 Dec 2014 13:18:01 EST One for the Beck Memory Box I went to a reception Tuesday evening to say good-bye to the boss I worked for 16 to 11 years ago and then worked with in collaborative projects from time to time for 9 more years. He's going to a statewide position located in Tallahassee. He's a great guy and I will miss him. Recently I've mostly seen him when I'm out running. <BR> <BR> I just mention it because I saw many people who had never seen me at a normal weight. Some hadn't seen me since I was 80 pounds heavier; many more remembere... Fri, 12 Dec 2014 09:41:57 EST Problems Minor Posting from phone so will be short. Marinated eggplant got me and weight is up one more pound. Grrr. <BR> <BR> Enjoyed dance this morn -- tango, cha-cha, waltz, hustle, jitterbug, and line dances. Feeling good and doing fine. Will share more about Beck tomorrow. Hope network problems resolved. <BR> Thu, 11 Dec 2014 14:31:49 EST Short Beck Blog I did Experiment 3 last eve where you eat fast and wait for satisfaction, but I was so busy with kids, then reception, then dance lesson that I really did not experience the experiment. I'll go on for now and do the next experiment, but I'll come back and do this one again. It did prove to me that I do not enjoy eating fast. It is much more enjoyable and satisfying to savor your food. <BR> <BR> My weight was down a little this morning, 133.0. I feel thinner than that. So I put on my tightest... Wed, 10 Dec 2014 07:04:40 EST Busy Day with Beck Update Busy days; good days. So much going on. Reception this evening for my former boss at United Way of Central Florida who is moving on to a job at UW of Florida in Tallahassee. He's a runner and a really neat person who appreciated my strengths and contributions. I'll miss seeing him regularly. I'll need to duck out a little early to make it to my dance lesson. I'm proud to report that hubby and I finally are proficient in tango and tangoed last Thursday at Senior Dance well enough to enjoy it. ... Tue, 9 Dec 2014 09:05:37 EST Hourly Here is what I hope is a better picture of my running awards than I posted yesterday: <BR> <BR> <img src=""> <BR> <BR> Today is Beck Success Skill 6: Overcome Hunger, Cravings, and Emotional Eating; Experiment 2 <BR> <BR> Today I'm to eat breakfast and not eat again until supper, charting my discomfort hourly. I'll let you know tomorrow how it goes. <BR> <BR> Edit: Thought this blog needed more, so I copied my comment to Gaby1948 to... Mon, 8 Dec 2014 12:51:32 EST Not So Easy Today is a recovery day. I'm limping just a bit. The psoriasis on my feet was stressed in yesterday's run and I've got some bloody splits on the heels and balls of my feet. My 6th half marathon was by far my most difficult, even though it was 18 minutes slower than my best. I'm still glad I did it, especially since I did it with my niece. I was disappointed with my performance, though. I really expected that either my niece would want to go faster and I would keep up and PR or she'd want to b... Sun, 7 Dec 2014 10:32:38 EST Slenderella61 Finishes 6th Half Marathon Running With 28 Year Old Niece We had a wonderful time at the Lakeland Runners Club Christmas Party last eve. I won a bunch of things in the drawing, including an entry into a 5K next November, a meal for two, two free kids meals, and two free kids ice cream. I also won a Lakeland Runners Club cap which I really like, not only because it looks good,, but because it has a sweatband built into it. I modeled it and a tablemate took my picture: <BR> <img src=""> <BR> <BR... Sat, 6 Dec 2014 13:00:03 EST Beck Cards I named my Beck box of cards, "Marsha's Diet for Life" because I know adapting it to work for me is absolutely essential for success. <BR> <BR> To my business card-sized Advantages (of weight loss and healthy lifestyle) Deck of cards, yesterday I added: <BR> * I am a good role model for (granddaughters) Gwen, Natalie, ) (nephew) Martin and others in my life (I promised this one, didn't I?) <BR> * I can run faster and enjoy races <BR> * I handle the heat better and sweat less (I realized t... Fri, 5 Dec 2014 07:33:18 EST Normal Fluctuation: What Beck Says Beck says to make a card, "My weight isn't who I am. It isn't a measure of my worth. It's just a number that tells me important information." WeightGrapher says I'm on track to my goal. <BR> <BR> <img src=""> <BR> <BR> Anyway, I weighed 132.6 today, up .2 over yesterday. It is a normal fluctuation. <BR> <BR> <BR> Thu, 4 Dec 2014 09:08:14 EST Complete Beck: Success Skill 6 Success Skill 6: Overcome Hunger, Cravings, and Emotional Eating <BR> <BR> What to do when you are "mightily tempted" to eat something you are not suppose to have [at that time] -- that is what Beck promises to teach in this section. <BR> <BR> She has 6 experiments set up that will prove the following to yourself: <BR> 1. I often think I'm hungry when I'm not. <BR> 2. Hunger is not an emergency. It's no big deal, and if I get involved in something else, it will go away. <BR> 3. Fullness ... Wed, 3 Dec 2014 11:17:58 EST Bonus Blog: One Important Beck Card I Forgot Yesterday Gwen saw me writing Beck response cards. She asked for an index card and made one for my box: <BR> <BR> <img src=""> <BR> <BR> When I asked Gwen about what it meant she talked about running and eating vegetables, so I think that's pretty good. <BR> <BR> To me it means being a good role model to my granddaughters. I had that one on my previous Advantage Response Card, but overlooked it this time. It's important. <BR> <BR> <... Tue, 2 Dec 2014 10:59:51 EST Complete Beck: Success Skills 3, 4, and 5 Success Skill 3: Eat Slowly, While Sitting Down, and Enjoying Every Bite <BR> <BR> I suspect if people read nothing but this section, pages 61-66, and applied it diligently, their relationship with food would change dramatically for the better. Beck has you do an "experiment," cutting a portion of food in two. For the first half you stand up and eat as quickly as you can paying attention to something other than the food. Then you take the other portion, sit down and eat as slowly as possible... Tue, 2 Dec 2014 08:03:04 EST Complete Beck: Success Skills 1 and 2 <img src=""> <BR> <BR> STAGE ONE, Success Skill One: Motivate Yourself Daily <BR> <BR> Advantages of Weight Loss and Living a Healthy Lifestyle <BR> <BR> Overall Health <BR> * I'll Live Longer and Better <BR> * Good Blood Pressure <BR> * Good Cholesterol <BR> * Stronger Knees and Back <BR> * Less Indigestion <BR> * Feel like Exercising; Feel more Flexible and able to Bend <BR> * Feel Energetic; Feel like Playing with th... Mon, 1 Dec 2014 09:05:48 EST Bonus Blog: SparkleSkirts Yesterday I bought myself a reward for my recent running efforts, a SparkleSkirt, Fiesta Style: <BR> <BR> <img src=""> <BR> <BR> Here it shows one of the two pockets on the legs plus it has a zipper pouch at the waist: <BR> <BR> <img src=""> <BR> <BR> Here's a closer look at the fabric. The SparkleSkirt I bought for the Disney Princess Half Marathon was pretty, but the glitter go... Sun, 30 Nov 2014 11:14:52 EST Beck: Ready to Start Stage One I completed my Advantages Response Deck. I could just say 1) health, 2) appearance, and 3) confidence, but Beck's examples are much more detailed. I just had 20 cards; probably need to get more. Beck emphasizes really picturing each advantage and thinking about each one to motivate ourselves daily. I'm guilty of very quickly scanning the card. I suspect having it in a deck rather than having it on one index card is an attempt to slow us down and make us think about it. I'll commit to truly th... Sun, 30 Nov 2014 10:01:46 EST Another Beck Observation For those of you familiar with The Beck Diet Solution, there is a change in The Complete Beck Diet for Life that some might think is minor, but I believe it might be significant at least for some people. The first book has a 42 day program. It does say that you don't have to do them all in a row, but you do need to do them in order. My experience was that people I coached who did not usually do one a day tended to get delayed or stopped. Each of those 42 days has a check list to complete. Th... Sat, 29 Nov 2014 16:14:05 EST Bonus Blog: Great Time at Tournament After playing poorly and trailing the first half, Tennessee pulled out a win, making hubby's day! <BR> <BR> <img src=""> <BR> <BR> Aquagirl's hubby and mine at the Disney ESPN basketball court: <BR> <img src=""> <BR> <BR> Aquagirl and her hubby enjoying a meal, and I hope our company: <BR> <img src=""> <BR> <BR> It was a grea... Fri, 28 Nov 2014 10:19:33 EST Overview of Chapter 2 and 3 <img src=""> <BR> <BR> Chapter two is entitled, "Experience the Difference." Beck tells you why her program is different. It teaches you :: <BR> * how to satisfy your hunger <BR> * how to include your favorite foods <BR> * how to be satisfied with less <BR> * what to do when you want to eat, but it's not time <BR> * how to stay motivated <BR> * how to get back on track <BR> * how to keep going when dieting gets tough <BR> * how to mainta... Fri, 28 Nov 2014 10:01:23 EST Two Quick Beck Comments <img src=""> <BR> <BR> I read chapters two and part of chapter three yesterday. Chapter two summarizes the 5 stages the book will take you through. I'll blog about each of those later. Chapter three has ten tasks to complete before starting the program. Two things really impressed me: <BR> <BR> 1. the supplies you need to follow the program include familiar ones like post-it notes, index cards for Response Cards, graph paper, measurin... Thu, 27 Nov 2014 08:09:04 EST Bonus Blog: Thanksgiving Squirkey (child's creation) Natalie's assignment was to take the picture of a turkey her teacher gave her and disguise it. Then write an essay about why the disguised turkey should not be eaten for Thanksgiving. <BR> <BR> Natalie created a "squirkey," a cross between a squirrel and a turkey, complete with acorn: <BR> <BR> <img src=""> <BR> <BR> Here's her essay saying that she wouldn't taste good and a little squirrel wouldn't feed a whole family. Also, she can ru... Wed, 26 Nov 2014 13:40:37 EST Change Your Thinking - Complete Beck, Chapter One <img src=""> <BR> <BR> "Change your thinking, and you can change your behavior permanently." That is the primary promise of The Complete Beck Diet for Life, chapter one. <BR> <BR> Chapter one lays out what the book is going to teach you including: <BR> * how to motivate yourself every day <BR> * how to consistently use good eating habits, eating slowly <BR> * how to plan in advance, monitor your eating and stick with 3 meals and 3 sna... Wed, 26 Nov 2014 08:53:04 EST Panic Not Necesssary Last week when my weight hit the highest point it had been in over 4 years I was kind of panicking. That 137.something on the scale just freaked me out! I reread the Weight Watcher beginner guide, which I have used and modified and succeeded with over and over. But this time I wanted more. Panic. Panic. I got out the Beck Diet Solution, but I wanted a food plan. Panic. I looked at SparkPeople menu plans. I do better with 3 meals and 3 snacks a day; one snack is not enough. I got out my old Cu... Tue, 25 Nov 2014 09:53:58 EST Green vs. Ripe Bananas Martin and I had an interesting discussion about bananas. He said you should only eat them green. I had read that the yellow with spots are good for you. Well, we are both right. As a type 2 diabetic, he needs to eat only green ones. They don't have much fructose and are processed by the body as a starch (low glycemic index) rather than sugar (high glycemic index). The ripe ones have more anti-oxidants and cancer-fighting properties, though. So I can eat both happily, but know that one a day ... Mon, 24 Nov 2014 10:02:48 EST Enjoying the Active Life and Free Pictures I feel really good about my run yesterday. I believe that is the first time I ran over 10 miles that I felt energized and energetic all day after. No soreness in quads or hamstrings. Just a twinge in my left arch, but hardly noticeable. Isn't it cool to be 65 years old and able to really enjoy a 10+ mile run-walk-run?? I walked over 3 miles this morning and just feel great! Will be glad to get my MRI results, but seriously, how could anything major be wrong with me when I feel so fantastic??... Sun, 23 Nov 2014 10:01:15 EST Don't Think About..... Don't think about a pink elephant. You got that? DO NOT think about a pink elephant. No pink elephants allowed. You may think about anything but not a pink elephant. Okay? <BR> <BR> Now think about a purple giraffe. See her curly eyelashes? Her polished purple toe nails? Big goofy smile?? Just keep thinking about that purple giraffe. <BR> <BR> This is an exercise my Weight Watcher leader had us do a couple weeks ago and it made an impression on me. I had a hard time not thinking about that... Sat, 22 Nov 2014 14:49:29 EST Tracking Day Two I had 2 good eating days with calorie deficits of approximately 200 calories on one day and 350 calories the next. But that 550 calorie deficit would only account for about a one-seventh of a pound weight loss. My weight was down 4.4 pounds. Guess those couple not-so-good eating days (but believe me, I was not totally out of control and could have done a lot, lot worse) followed by that splurge at the country club buffet is what took me to the highest number I've seen on the scale in 4 years.... Fri, 21 Nov 2014 12:52:11 EST Everything Counts My first day back to food tracking felt really good. Although I liked the freedom of choosing my food as I went for the last 11 months, not having to make food decisions during the day was good, too. Seemed to me I was more relaxed about food, absolutely confident that I was eating good choices in the right amounts. I planned 3 meals and 2 snacks and stuck to the plan. It seemed to me like I ate more than I did without planning and had more satisfaction with my food. <BR> <BR> Today I did g... Thu, 20 Nov 2014 16:17:31 EST Planning the Right Amount of Freggies One more thing about overeating freggies, my last of 4 blogs to deal with the issue. Developing an eating plan and sticking to it is powerful. Saying "NO CHOICE" (as Beck tells us) to any food that appears unexpectedly or we decide to grab on the fly is wise. I have never planned to overeat vegetables or fruits. I've never planned on eating more than 8 servings of freggies in one day, but I have done it over and over. <BR> <BR> What harm does it do? Well, calories are calories and it keeps m... Wed, 19 Nov 2014 14:22:59 EST Continuing Veggie Comments I don't think I have ever planned to eat over a pound of yellow squash or a full bag of SteamFresh broccoli, but I hate to admit I have. Another downside of eating a specific vegetable in excess is that you almost guarantee that you won't get the variety of fruits and vegetables you need for optimal nutrition. You are full of one thing. You'll get way too much of one nutrient and not enough of another. You need that rainbow of different colors, tastes and textures. Moderation is, or at least ... Tue, 18 Nov 2014 13:31:25 EST Continuing Yesterday's Blog Another reason not to overeat freggies is that we are trying to change our definition of full. Dr. Judith Beck, author of the Beck Diet Solution, says [chapter 3]] that one of the big differences between most thin people and people who aren't is that the later like the feeling of being full or overfull. Beck Day 18 is all about thinking like a thin person in regard to feelings of fullness and learning to enjoy a less-stuffed feeling. When you overeat fruits and vegetables (or anything for th... Mon, 17 Nov 2014 08:52:58 EST Still Learning Gwen slept well, woke up this morning and wanted another grapefruit! Yummy. Then she wanted another one. Takes after me, I guess. <BR> <BR> Makes me think.Weight Watchers has been a wonderful resource for me and I don't know that I would have lost the weight without getting started there. On WW you don't have to count fruits and non-starchy vegetables. However, you are suppose to eat "to satisfaction". I often skipped that part. Lots of years I have overeaten grapefruit, especially when I ha... Sun, 16 Nov 2014 12:54:18 EST Grapefruit Time Yesterday while Gwen and I were outside a grapefruit fell off our tree and rolled around. We ran and got it. No wormholes, no big flaws. It looked mostly yellow without much green. I hadn't thought they were ripe yet, but must be. So we cut it. And we picked one more just to compare it to the one that had fallen off the tree. <BR> <BR> <img src=""> <BR> <BR> Our trees are little, just a few years old. Last year this tree only produced ... Sat, 15 Nov 2014 17:16:18 EST This Is A Test I am home alone with a house full of junk food. Hubby has gone for the weekend. He was a dear and hired someone to drive him to the airport because big city driving is one of my least favorite things these days -- although today there was not fog like there was the last time I drove to the Tampa airport. I did get up after 4 hours of sleep to say goodbye to him and could not get back to sleep. So I know I am in a high-risk situation: fatigue, junk food, lots of unscheduled hours. Kids will be... Fri, 14 Nov 2014 09:38:50 EST Partial Book Review Six weeks ago I blogged that I was reading this book and it might change my life: <BR> <BR> <img src=""> <BR> <BR> Well, two days later I fell, got a concussion, and my identity as an athlete was shaken, my perspective changed, and my athletic goals suspended. Since then I finished my half marathon training plan as best I could without my running group and having missed 2.5 runs. Changed my training to allow for running daylight hours ... Thu, 13 Nov 2014 16:18:33 EST Blogging to Help I blog for me. Of course, it is great when others appreciate my efforts, but really it helps me so much to savor and enjoy the positives and work through the challenges. The support and input I get from SparkFriends has helped me over and over. <BR> <BR> My last blog, The Final Winner, saved my day!! I had had a bad morning. I tried to get an MRI but just freaked out and was terribly embarrassed. I will go back Monday after taking a pill. That should work. But blogging was just what I needed... Wed, 12 Nov 2014 14:55:30 EST The Final Winner! It was wonderful to help my nephew Martin become a half-marathoner on Saturday. I am very, very proud of him and glad that I helped to spark his interest in running. Proud, too, that he's lost 0ver 70 pounds and controls his diabetes now with only exercise and healthy eating. We were numbers 441 and 442 out of 510 finishers. I didn't run it as fast as I could have, but it was better to stick with him and help him bring it in. (No sacrifice really; I wasn't trained up enough to PR. But someday... Mon, 10 Nov 2014 11:02:47 EST Looking at Pictures While I Recover Found a picture of Martin and me running the Lakeland Red Ribbon Half Marathon yesterday: <BR> <BR> <img src=""> <BR> <BR> And here's a picture of Martin at mile one. I'm somewhere in this picture. I must be behind the woman in the middle: <BR> <BR> <img src=""> <BR> <BR> More pictures will be posted later. Hope you don't get tired of them. <BR> <BR> Today is a recovery day for m... Sun, 9 Nov 2014 07:39:55 EST I Ran Happy!! Yeah, I ran happy today! The weather was gorgeous and running in your hometown where you know hundreds of people running and on the sidelines is just an awesome experience!! <BR> <BR> Here's a picture of some of the people in my running group who ran this morning: <BR> <BR> <img src=""> I'm ducking down so the person behind me can see, so I look short. I have on a white hat and black sports glasses. I'm slightly right of center toward ... Sat, 8 Nov 2014 12:25:40 EST Just About Ready Think I'm just about ready for the Lakeland Red Ribbon Half Marathon tomorrow morning!! <BR> <BR> <img src=""> Fri, 7 Nov 2014 14:04:13 EST Goings On Great time at the SparkPeople dinner last eve! <BR> <BR> <img src=""> <BR> <BR> I feel very, very lucky to have such a great group of people I get to see monthly or more!! <BR> <BR> Great time at Senior Dance this morning, too. The time just flew by. <BR> <BR> The countdown to the Lakeland Red Ribbon Half Marathon is on. Picked up number 970 last eve. Last year I think there was just 900, so must be more this year. <BR> <BR> Healing... Thu, 6 Nov 2014 14:59:26 EST Busy Good Day I got up early to nice cool weather and ran without a watch, but I went around 3 miles in my neighborhood. The dog joined me for warm up and about a mile run. I'm thinking in December just to have something fun and different I may do the Jingle Bell One Mile Dog Walk. A lot of the people run even when the dogs walk! Hubby did it last year, but he doesn't want to this year. Okay. <BR> <BR> Then I went to Highland City Elementary School for the first 9 weeks awards. Natalie is off to another g... Wed, 5 Nov 2014 10:45:59 EST Refrigerator Magnet Here is a homemade sign with magnet I've had on my refrigerator for a year now. Some signs I get used to and don't even notice any more, but this one has remained at the top of my mind. <BR> <BR> <img src=""> <BR> <BR> A snack is something that you eat at other than meal time, but it contributes to your nutrition and health. A treat is something that you eat mostly for the taste of it. Snacks you eat often, daily or even several times a... Tue, 4 Nov 2014 19:36:19 EST