SLENDERELLA61's SparkPeople Blog SLENDERELLA61's Blog on SparkPeople, home of free diet plans and a healthy living community Beck Day 29 Again My family has come to accept that I am going to eat what I am going to eat. Occasionally I will indulge with them in a celebratory treat, but most of the time I abstain. Last night my daughter brought a pecan pie to the fish/potatoes/broccoli/corn supper I cooked. I served the pie, but no one expected me to take a bite and I didn't. I actually ate my Jenny Craig fish & chips and was totally satisfied. <BR> <BR> Saturday when we went to Disney Hollywood Studios I carried all my food for the d... Mon, 16 Jan 2017 08:57:26 EST Bonus: The Promised 7Q Beck Technique Application I about have the 7 questions memorized, but I realize I am going to have to memorize the 9 thinking errors on page 195-196 if I'm going to use the technique without having to find the book, The Beck Diet Solution by Judith S Beck, PhD. And I have a history of thinking "I should find my Beck book and work on this thinking. I know I am being illogical about my eating and it is not helping me." But then I go on and don't go to the trouble of laying my hands on the book and doing the work. A litt... Sun, 15 Jan 2017 11:30:42 EST Beck Day 28 Again Day 28 is about the scale, getting ready to weigh in for the 2nd official time on this Beck reboot. I weigh daily, most of the time, especially most of the time that I am doing well. Usually when I'm not weighing it is because I don't want to see what the scale says. Weighing in daily gives me the benefit of understanding the fluctuations that happen. No one weigh-in is terribly important so that helps me accept the data from the scale as helpful feedback. That said, when I'm trying to lose i... Sun, 15 Jan 2017 08:27:59 EST Extra Large is Okay This Time! <img src=""> <BR> <BR> The weatherman was wrong. High of 77 degrees and 0% chance of rain was predicted for our day at Disney Hollywood Studios. It sprinkled and it cooled off. So I ran quick and bought a lightweight jacket while family waited in line! The store only had kids' sizes, but luckily the extra large fit me. Okay. That will do. <BR> <BR> Notice that Natalie is doing the best job of pretending to use t... Sat, 14 Jan 2017 23:15:21 EST Fun Healthy Active! Ran 13.5 miles with group in 2 hours and 52 minutes using 45 seconds run/30 seconds walk. I got up at 4am for the 5am start. I carried a flashlight, had lights on both feet, and a headlamp as well as a red blinker in the back. Good news is I remained upright throughout and tried to smile. But this was a hard run for me. Not sure if my recent dieting has left me a little less fueled or if the unaccustomed early hour got me. It did let me know that it won't be easy to PR (set a personal record)... Sat, 14 Jan 2017 09:24:58 EST Beck Day 27 Again Today I am reviewing the 7 question technique. Of all the Beck strategies this is the one I believe I used the least and not enough to benefit from it. It is complicated at least on the surface. I have to remember to do it as well as remember all 7 questions. I have to identify thinking errors and subject them to this technique. <BR> <BR> Today is a busy day for me, a school holiday so I have the kids all day. Think I will copy down all 7 questions on an index card and carry it around with ... Fri, 13 Jan 2017 08:02:15 EST Beck Day 26 Again I carried an index card with me all day yesterday because I could just put it in my pocket with a pen. It was more convenient for me than the notebook recommended by Beck and I keep my Beck cards in an index card plastic case anyway. My assignment was to note every time I thought about unplanned eating. There were 7 instances where I made a note, although I did not once seriously consider eating off plan. I am now working on my 16th day of 100% compliance with my eating plan. My weight is goi... Thu, 12 Jan 2017 07:05:59 EST Beck Day 25 Again Blog -- and Dash I've got to get ready for an appointment, but want to check off "blogging" from my To Do List, so forgive a blog and dash!! <BR> <BR> Beck says to carry your diet notebook or PDA today and for the next couple days. I am to note what I am thinking whenever I am tempted to eat something unplanned. Even though I know what is coming and know what to do with those thoughts because I've done Beck before, today I'm concentrating on IDENTIFYING the thoughts. This is valuable stuff. I will do it!! <B... Wed, 11 Jan 2017 10:11:28 EST If Tomorrow is Hard I'll Deal with it Then (Beck Day 24) It's normal to feel discouraged at times, says Beck. It's natural to have doubts that we can keep doing what we need to do. So it is normal and natural to have discouraging thoughts, but it is not okay to let them overwhelm us. We have a choice! <BR> <BR> "Thinking too far in the future is incredibly unhelpful."- Beck, TBDS, page 189. "I just can't keep this up; I cannot deal with this constant hunger." - me, in times of despair. I remember specifically one time when I gave up due to this th... Tue, 10 Jan 2017 10:31:53 EST Tried and True (and Day 23 Again) In maintenance we build on what has worked for us to lose weight. Most of the skills we learned to lose weight will help us control our eating for the long run. But many, even most, successful dieters don't keep the weight off. So we look for more -- more strategies, foods, and workouts that will make it possible to maintain our weight and make progress in putting food in the proper perspective in our lives. <BR> <BR> I found both SparkPeople and The Beck Diet Solution (on Weight Watcher me... Mon, 9 Jan 2017 11:01:02 EST Beck Day 22 Again Learn the Power of Oh, Well <BR> <BR> I love this Beck Day, the power of oh, well. "Oh, well" means "I don't like this, but I can't change it, so I'll accept it and move on." Today is all about dealing with disappointments, disappointments at the scale or even disappointments that we might be tempted to handle with emotional eating. <BR> <BR> First, the scale. At home here my weight this morning was 134.6. That's not the lowest it has been this week; 134.0 was. But I know weight fluctuates.... Sun, 8 Jan 2017 07:53:01 EST Beck Day 21 Again and Lightning Day 21 is "Prepare for the Scale". Beck is pretty smart. Today is preparing and tomorrow is dealing with the scale. Looking back over my years of weight loss efforts, dealing with the scale deserves a great deal of attention. I let it discourage -- or over-encourage me -- repeatedly. What should just be valuable feedback becomes a judgment. Beck says don't expect to lose weight every week. If you've been doing everything faithfully, don't panic. You will undoubtedly lose weight soon if you st... Sat, 7 Jan 2017 06:59:36 EST Beck Day 20 Again A 350 calorie indulgence in unplanned eating is a slip, a mistake, a falling off the wagon. But in Day 20 Beck is preparing us. It happens and if our thinking is right it does not need to derail us on our way to accomplish our weight and fitness goals. <BR> <BR> Yesterday's lesson was about not fooling ourselves. Today's is about a specific way in which many unsuccessful dieters fool themselves. The thought is something like, "I've really blown it! I might as well eat whatever I want for th... Fri, 6 Jan 2017 09:32:06 EST Beck Day 19 Again Today is for excuse-busting! Beck says, "stop fooling yourself." She states that unsuccessful dieters have perfected the skill of rationalizing overeating. These people can be totally rational in all other areas of their lives except food. Such thoughts Beck cites that I have used myself include: it'll go to waste, I'll make up for it by eating less later, just this one time, it's healthy, it's not that fattening, I haven't had enough _____ today (fill in the blank with protein, calcium, heal... Thu, 5 Jan 2017 07:56:38 EST Beck Day 18 Again "If you finish what is on your plate and feel disappointed that you can't eat more, remind yourself that you'll be able to eat again soon." The Beck Diet Solution, page 159 <BR> <BR> Beck says if you easily stop eating before you're overly full you might only have to practice today's task once. But if, like me, you struggle to stop eating before you have overeaten you might need to continually work on this skill for several weeks. <BR> <BR> Beck's task to learn the skill of stop eating be... Wed, 4 Jan 2017 10:44:03 EST Best of Slenderella61 Recently a dear SparkFriend asked me to find some old blogs of mine regarding a challenge she is now facing. As I was searching, I found this blog from 4+ years ago that speaks to me today, so I am "re-running" it: <BR> <BR> September 24, 2012 <BR> <BR> A couple days ago I wrote a blog about whether maintaining a weight loss is hard. My point was that if you have reasonable expectations about how you are going to eat and exercise once you achieve your goal weight, that maintenance won't be ... Wed, 4 Jan 2017 09:28:29 EST Beck Day 17 Again Stop Overeating! Today Beck has us take extra food on our plate and practice not eating it. She says throw it away, but giving it to the animals is okay, too, in my book. Just learning that just because it is on my plate doesn't mean it is all my food is the lesson. Just because I can eat something out of a bag or container doesn't mean the whole container is mine at this time. I stop overeating by eating what is planned and stopping. Give myself credit. That "stop eating" skill is highly und... Tue, 3 Jan 2017 08:24:52 EST Beck Day 16 Again Today is simple, not always easy, but simple. Say NO CHOICE to unplanned eating. Following your food plan is in the same category as brushing your teeth, washing your face, combing your hair, and almost in the same category as training for your half marathon; it is something you do without struggle. You just accept it must be done and do it. <BR> <BR> "You can eat what you want, when you want, or you can lose weight and keep it off but you can't do both." - Beck Diet Solution Workbook, page... Mon, 2 Jan 2017 08:46:08 EST Beck Day 15 Again Today is the day to start "dieting" if you haven't already, to follow the food plan you created on Day 14. After eating, you check off the planned items you ate. You give yourself credit for each item checked off! You add unplanned eating. You cross out anything you had planned to eat, but didn't. The giving credit part is important. Give yourself more credit if you sat down to eat it, ate slowly and mindfully, if you thoroughly enjoyed your healthy eating! <BR> <BR> I actually started my cu... Sun, 1 Jan 2017 09:48:05 EST Beck Day 14 Again Day 14 of The Beck Diet Solution is the preparation to start dieting. You create a complete meal plan for the next day. I can check that off although I kind of feel like I'm cheating. I don't feel bad about it, though. I have the next 10 day's meal plans posted on my refrigerator and all the food I need in the refrigerator and freezer. I decided to use a pre-packaged diet food plan (Jenny Craig) augmented with fresh fruits and veggies. I have not used a pre-packaged food plan in the past 30 y... Sat, 31 Dec 2016 14:01:18 EST Running Today Plus Year in Review with Goals for 2017 RUNNING TODAY <BR> <BR> You may have read in my status that our 12.5 mile run-walk went well, even though the group (we won't blame our leader) miscalculated and we had to walk 1.5 miles more to get back to our cars! Didn't hurt us a bit, in fact I enjoyed every step once I warmed up. We went slow. When we made it 13.1 miles I looked at my watch, 3 hours and 15 minutes. That's fine for training, but I'm hoping to take 50 minutes off of that time in my race 4 weeks from tomorrow. We'll see. I... Sat, 31 Dec 2016 13:35:44 EST Beck Day 13 Again Mostly what is on my mind at the moment is the temperature; it is more than 20 degrees colder right now than it was yesterday and the wind is blowing cold. For tomorrow's long run (12.5 miles - probably 42 degrees) I'm going to need to dress thoughtfully. But whatever the weather, I want to continue my Beck review. Managing my eating does not take a break for change in the weather. <BR> <BR> The most valuable statement in the Day 13 Overcome Cravings chapter is "to weaken the intensity and r... Fri, 30 Dec 2016 10:28:48 EST Desire to Eat <img src=""> Here is my granddog walking around with his bowl. Think he is expressing desire? Thu, 29 Dec 2016 16:36:08 EST Beck Day 12 Again Once again I am practicing tolerating hunger. Do I like it? No. Can I do it? Absolutely yes. I do not need to be afraid of hunger. If I'm caught out with no healthy options or if I'm home and someone ate what I had planned for me, well, I can just skip it. It is a viable option. Hunger isn't near as uncomfortable as many things I've experienced in life (kidney stones, childbirth, walking on psoriasis-inflamed feet, etc.) and sometimes my best option in order to live the healthy life I choose ... Thu, 29 Dec 2016 11:18:05 EST Beck Day 11 Again Today I am charting every hour. If I feel like eating at the top of the hour, I notice what is going on in my mouth, throat, stomach, and body. I label the sensations: <BR> 1. if it has been at least a couple hours since I ate, my stomach feels empty, and I would find a range of foods satisfying, that is probably HUNGER <BR> 2. if my stomach feels reasonably comfortable, but I just feel like eating, that is DESIRE <BR> 3. if I have a strong urge to eat a particular food or type of food, with... Wed, 28 Dec 2016 10:05:48 EST New Chapter, Same Book For me it is back to The Beck Diet Solution again. Every time I have worked this program I have benefitted. However, when I tried last month I found that when my mom came for a 3 week visit, it was just too much. I had to back off after only finishing Day 7. <BR> <BR> For the past 7 years I've considered myself to be maintaining an 80-86 pound weight loss, with just occasionally trying to lose a pound or two. (As of today, I am still maintaining a 75 pound weight loss.) When my weight was u... Tue, 27 Dec 2016 11:00:53 EST Bonus Funny Christmas Picture <img src=""> <BR> <BR> Six year old Gwen still likes playing with the boxes. Here she put herself into this box that is open at each end. Did anyone ask Santa for a life-size Gwen doll? <BR> <BR> Mon, 26 Dec 2016 11:12:49 EST Christmas Joy <img src=""> <BR> <img src=""> Here are the granddaughters playing with their American Girl dolls we gave them. It is so much fun to give things people really appreciate. I cooked for 9. Fed 9, although one after the rest. I didn't do well controlling my food intake, but I feel good and strong and motivated today. Hope you had great hol... Mon, 26 Dec 2016 08:28:31 EST Christmas Eve Day Run Many of our runners were out today, many running races today and others taking the day off for holiday preparations. So I ran with mostly people I had never run with before. Our leader didn't like the assigned route, so chose a flatter course. However, one older doctor who was running with us requested bathrooms on the route in the future due to his aging prostate. He made it, though, and so did I. We just ran-walked 5.5 miles in around 70 minutes, an easy run. <BR> <BR> I ran with one perso... Sat, 24 Dec 2016 09:19:18 EST Rocking It <img src=""> <BR> <img src=""> The DJ at the Incredibles Dance Party called me out; said I was rocking it. We are having another fun day in the Magic Kingdom. Fri, 23 Dec 2016 16:17:37 EST Good Running News Enjoyed, really enjoyed, a 5.5 mile run this morning. Tried some new shoes, Saucony Omni size 9 wide, and really like them, especially for just $89. I have been buying Saucony Hurricanes size 9 wide. The Hurricanes have a little more padding, but the Omni will lace up better to support my arch without separate orthotic. The Hurricanes plus orthotic cost about $190 so it is a considerably savings. The Omni actually fit better over my bunions so that is a big plus. Looking forward to trying the... Thu, 22 Dec 2016 12:08:19 EST Fittish <img src=""> <BR> Hey, I need this shirt! Actually, if I did as well every day as I did yesterday, I would deserve a more positive shirt!! Wed, 21 Dec 2016 07:56:15 EST Inspiring Role Model Here is my good friend and incredibly inspiring role model, 80 year old Nanette. Here she is completing the Hot Chocolate 15K in Tampa recently. She's the runner on the right, positively incredible: <BR> <BR> <img src=""> Mon, 19 Dec 2016 19:22:32 EST Chinese Lion Dance <img src=""> <BR> <img src=""> More EPCOT. Sat, 17 Dec 2016 18:46:57 EST Great Day <img src=""> <BR> <img src=""> Ran over 10 miles with my group this morning. Feel great! Now I am at EPCOT with family. I got agood pix of sunrise this morning: Sat, 17 Dec 2016 12:51:23 EST I Really Needed Some Good News Great complete physical yesterday! My EKG, blood pressure, and my blood work were PERFECT - good cholesterol, triglycerides, blood sugar, liver and kidney function, Vit D, calcium, everything!! That was the good news I needed to build on. I got by with not too good eating before blood test, but can't take it for granted. Must do it for health!! Doctor was not concerned with my weight gain; I weighed 137.0 dressed at doc's office yesterday. I had a really good eating day yesterday and scale is... Fri, 16 Dec 2016 07:04:45 EST Strong and Unburdened I ran-walked 4 miles this morning, 3 easy miles and 1 trying to push the speed. I would love to PR (achieve a personal record) on January 29th at the Celebration Half Marathon, but I'll train as my body lets me and what happens happens! Yesterday at the chiropractor, one month maintenance visit, my legs were the same length (they held the adjustment - hooray - whenever my left leg is shorter I have pain on my left side) and my muscles were symmetrical and good. I am once again feeling stro... Thu, 15 Dec 2016 10:11:04 EST Never Taking It For Granted I ran this morning, just over 3 miles, on a local trail. The weather was overall lovely, a little bit warm and humid, but definitely not summer. My fastest mile was 10:44 with a :90/:30 run-walk run. It took some effort to go that fast. A 13 minute mile I feel like I could do forever (about mile 14 I'd probably feel differently), but faster takes real effort for me. I could be discouraged. I enjoy running the slower pace; the faster pace I do because I do not want to slow down any more. <BR> ... Tue, 13 Dec 2016 11:26:05 EST Another View of My "Tree-mendous" Christmas Race Costume <img src=""> <BR> Still don't have the pix of me sitting on Santa's lap, so warning. This may not be the last Holly Jolly 5k pix I post. Right now I am waiting. Personal trainer is late. I will persist! And as much as I love the cardio and want to get consistent with strength training, I know I cannot outrun/out exercises a poor diet. Every bite counts -- for good or not!! Mon, 12 Dec 2016 10:19:25 EST Bonus Blog: More Fun Pix Here are the women selected for the costume contest. I'm on the left: <BR> <BR> <img src=""> <BR> <BR> Here are the finalists. I'm still there! <BR> <BR> <img src=""> <BR> <BR> This was all part of the Holly Jolly Jingle Bell 5K I run this morning. I am so very, very blessed to be a runner in a town that loves their runners! BTW, th... Sat, 10 Dec 2016 16:59:44 EST Fun, Fun Race and Fun, Fun Day!! I ran the Holly Jolly Jingle Bell 5K this morning. My greatest accomplishment of this race was not that I ended upright with a smile on my face and wanting to do it again (I did), but that I kept the silly Christmas Tree headband on for the WHOLE race. Bobby pins, that have been around maybe 100 years, really work! I did get one of those cute medals AND I was one of 4 finalist in the costume contest. No, I didn't think I was one of the 4 best costumes but one of the judges selected me, so I a... Sat, 10 Dec 2016 13:57:48 EST Winner! Hey, that's my hair on the back row, second from the right. No kidding! This is a picture of almost all of us who earned the High 5 Medal: <BR> <BR> <img src=""> <BR> <BR> I received the High 5 Medal for running all 11 Lakeland Runners Club races this year, 5 events because Aching Quad is 4 races in 24 hours and Watermelon is a 4 race series, too. This is what the medal looks like: <BR> <BR> <img src="http://ph... Sun, 4 Dec 2016 07:19:18 EST Christmas Lights Group Run It was the Christmas Light run this morning, miles and miles through a beautifully decorated section of town. I wore jingle bells and jangled joyfully! We ran east and west in a grid and then north and south and then around 2 lakes. I ran with a slower group as my training plan called for 9.5 miles and the faster groups were only going 5 miles. So I got my run in. I was careful and I had fun. I counted the 3 miles around and near Lake Hollingsworth as being the ones for ONEKIDSMOM as she tol... Sat, 3 Dec 2016 16:24:04 EST New Equipment, Same Goals Tried out my new Nightrunner 270 shoe lights this morning. Saturday morning I am planning to join my running group at 6am for a 9.5 mile run. Sunrise won't occur until 7:03, so I will be glad to be lit up! I'm training for the Celebration Half Marathon on January 29, 2017. I'm hoping to make a PR (beat 2:26:26), but for that to happen, my body will have to cooperate as well as the weather and mental toughness! <BR> <BR> <img src=" Wed, 30 Nov 2016 08:02:55 EST Two of Us Struggling My mom is here visiting for 3 weeks. She's 89 years old and a retired college professor. It is hard to see her struggling with mobility, memory and continence. Aging is tough. It is hard to believe how much she has gone down from a year ago. It makes me want to live each day as active and happy as possible. <BR> <BR> One kind of cute thing was when she watched with us my hubby's alma mater, University of Tennessee, play Vanderbilt in basketball on TV. She asked my husband if Vanderbilt is l... Mon, 28 Nov 2016 08:52:10 EST I Must Be an Optimist - Christina 5K I had fun running the Christina 5K today. I accomplished what I sat out to do way back in March. I ran all 11 Lakeland Runners Club races this year. <BR> <BR> I think I must be an optimist. This race is what they call an "out and back." We ran out straight 1.55 mile, turned around and ran back 1.55 miles. I swear all the way out it was downhill and then all the way back it was downhill! My niece assures me that it is really an almost flat course with a slight incline the first half and a sl... Sun, 27 Nov 2016 01:06:49 EST Race Day <img src=""> <BR> We had (and I cooked) 2 great (if I say so myself) Thanksgiving meals to accommodate differing work schedules. And now I am at the Christina 5k on a lovely day. Race starts in 41 minutes. They couldn't find my registration but I wasn't the only one, so they are taking our word. I'll let you know how it goes. Sat, 26 Nov 2016 07:22:47 EST Snuggle Time <BR> <img src=""> <BR> School vacation means extra time with kids. They both drew welcome signs for their G.G. (great grammy, my mom) arriving this eve <BR> I should take a picture of her door when I get back home. But let me go ahead and post a snuggle picture, one of the best parts of being a grandma. And when you are a fairly fit grandma their little arms reach all the way around you!! I do think it is easier ... Mon, 21 Nov 2016 11:03:08 EST Sign of Maintenance Yesterday I rearranged closets and drawers. I wanted my mom to have both drawers and closet space for her 3 week visit. As the temperatures dip down lower than they have been for the last 7 months, it was time for me to go through my clothes, too, and get out some warmer clothes. Why, I might actually wear something other than shorts and tank tops for a while! <BR> <BR> Nostalgia. It's around this time of year. Mom is coming. We will reminisce. It has been 49 years since mom and I lived toge... Sun, 20 Nov 2016 11:18:26 EST It's Cooking Time of the Year!! Here's a delicious recipe I'm using for Thanksgiving this year. I saw something similar on the Today show and tried it. Seems simply special and yummy to me, the kind of real treat I want! <BR> <BR> <link><BR>own/brussels-sprouts-with-pecans-and-c<BR>ranberries-recipe.html </link> <BR> <BR> [If the link doesn't work for you: <BR> Ingredients <BR> 1 pound fresh Brussels sprouts, rinsed and trimmed <BR> 3 ounces coarsely chopped pecans <BR> 3 tablespoon... Sat, 19 Nov 2016 14:12:07 EST