SMYLEERED's SparkPeople Blog SMYLEERED's Blog on SparkPeople, home of free diet plans and a healthy living community I Shall Return Everything is on hold temporarily. I am still posting my food every day and trying my hardest to follow a healthy food plan. No exercises yet only short walking jaunts. I will be starting the pink book over again because it's been quite a while since I read anything from it. <BR> <BR> MIL has been released from the short term rehab in the nursing home and is having PT and nursing people come to the house. That will soon be coming to an end and maybe I will have more time to spend in SP... Thu, 12 Jan 2017 23:51:56 EST Nursing the sinus-nose-throat I followed my food plan and did everything I could do to stay with it today. I noticed how my stomach felt after dinner - just right not too full and not hungry. I used a smaller dinner plate and after I put the measured foods onto it, I thought I was living like a queen. I hope tomorrow I can get in to see the ENT doctor. Temp is beginning to go up. <BR> <BR> I will remember to follow Chapter 3 notes since I didn't go forward today. Just not feeling up to it. <BR> <BR> Sun, 1 Jan 2017 21:45:00 EST Beck Pink Book - Chapter 3 - How Thin People Think Well, I never realized that thin people think differently. They surely do! From this chapter I am convinced that I need to learn the "thin people" techniques pretty darn quick. <BR> <BR> I learned that I have many of the characteristics that can make dieting difficult. <BR> <BR> 1 - Confusing hunger with the desire to eat. Sometimes I can't tell the difference but I need to pay attention to how my stomach feels before meals and after too. <BR> <BR> 2 - Low Tolerances for Hunger and C... Sat, 31 Dec 2016 19:56:29 EST The Beck Pink Book Chapter 2 I started reading later in the day after I ate my meals. I realized that I should be reading in the morning whenever possible. Not to make excuses, but today was like a day from hell. After 3 weeks with postnasal/sinus drainage and an antibiotic, I am still suffering and now with a terrible sore throat and scratchy voice. Four days ago I started with acid reflux. Not good. I decided to see the doctor again. It's not an infection but a bad case of allergies in combination with the acid r... Fri, 30 Dec 2016 23:23:22 EST The Beck Pink Book Chapter 1 I'm Learning by making notes. <BR> <BR> My Sabotaging Thoughts <BR> 1 - It's too hard to diet <BR> 2 - I have no self-control. <BR> 3 - Whenever I'm stressed I eat. <BR> 4 - I should eat as little as possible. <BR> 5 - It's my fault if I go off the diet <BR> 6 - No diet works I tried them all. <BR> <BR> I will be changing those thoughts before I even attempt to go o a diet. I'll be learning what works and what doesn't work. Looks like I have a task to fulfill. No more mindle... Thu, 29 Dec 2016 22:31:20 EST Goodies Were Overboard! Eating goodies for Christmas is over....yay! I thought I could avoid the stuff but I confess I ate more than usual. Daughter brought Junior's cheesecake and that's like the most tempting food in the world. <BR> <BR> Today isn't even New Year's day and I promise to start in earnest. I must continue reading the Beck pink book. Now I have more time. <BR> <BR> MIL is still in the short term rehab nursing home, and according to the Director of rehab she should be going home next week some t... Thu, 29 Dec 2016 13:37:28 EST Joy To The World Today will be a busy, busy day. Still preparing food for Christmas, will be going to Church, and visiting mom at the nursing home. Things are a little disorganized with mom's absence, but we will try to make the best of it. As for my Beck journey, I started the pink book and wrote down some things in my notebook. Will be updating as time goes on. Excited too about our daughter arriving from Virginia. We miss her so much, so it will also be a joyful time. <BR> <BR> Thank you all for the... Sat, 24 Dec 2016 11:06:08 EST It's Up To ME I know I am responsible for myself and I realize that addictive eating cannot be pawned off with a lot of excuses. It's up to me to do something about it. <BR> <BR> I am finding that for every diet or program, it starts out with me following like a champ. Then I putter around and lose interest and fall into the deep, dark hole again. I want so badly to get my weight under control, I am obsessed with it. My health isn't that great and at 71 I better get on the stick already. Yet I don'... Thu, 22 Dec 2016 19:49:29 EST Hanging In There Christmas will soon be here. I haven't been doing so well with food tracking, but I am trying to stay on the right track. It's very difficult for me with mother-in-law still in a short term rehab and for the holidays, not too great! We will make the best of it. Better days are ahead. <BR> Hope everyone out there had a great weekend. <em>593</em> Sun, 18 Dec 2016 16:51:53 EST Checking In Just a note to say I'm still here trying my best to follow a food plan. It's been rough lately because I'm not feeling tip-top with a sore throat and husband's mother in the hospital. She's 97 and hasn't been eating what she needs to keep her sodium level right for about 3 days. Reason - she felt like vomiting, In the hospital they put her on a liquid diet (blah) and will start a soft diet tomorrow. She's also getting PT and may go into a rehab place until she regains her strength. Sh... Sun, 11 Dec 2016 18:10:35 EST Still On The Food Wagon -- Yay I am doing very well on my food plan. It almost got all thrown down the tubes. <BR> <BR> Yesterday I had a regular checkup with the eye doctor. I planned on getting new frames and lenses after the visit. Well, no new glasses after all. The doctor discovered something that requires further testing. I may have glaucoma. I go back in a month with instructions to keep track of any differences that I experience in my vision or eyes in general. Oh boy, after I went home I thought of eating ... Sat, 10 Dec 2016 10:43:55 EST A Day For Reflection Today is my 6th day and noooo sweets or sugary stuff....Yay! <BR> <BR> I have so many things to be thankful for. I am following my food plan, tracking my food, and I feel great too. Haven't felt this way for a while. Went to church yesterday - it was the feast of the Immaculate Conception. That's a topic for discussion, but not now or here. My husband just phoned me like he does every day at this time. He is my #1 supporter, and my best buddy and the love of my life. <BR> <BR> I thank... Thu, 8 Dec 2016 11:06:33 EST Rudolph The Red-Nosed Reindeer On a lighter side, I thought everyone would enjoy reading this from Farmer's Almanac, about the true story of Rudolph -- <BR> <BR> <link><BR>he-real-story-behind-rudolph/ </link> Tue, 6 Dec 2016 12:05:03 EST Success over Stress! Still have a sinus/stress headache brought on by the cold weather and a failed-to-connect PC last night. The Toshiba laptop I have fails to connect to wifi about every 2 months and it's upsetting. It takes about an hour, but eventually we got it to work. Happy to say I did not eat over it this time. I know that it can be done and it takes ME to overcome the stress in my life and not food! <BR> <BR> <em>590</em> <em>306</em> <em>593</em> <BR> <BR> Reading about Foundation Strategi... Tue, 6 Dec 2016 10:11:16 EST Food Can't Calm Your Brain! Before I went to bed last night I had thoughts of eating something, anything. I don't know what comes over me to make me want to eat. I asked myself, 'are you really hungry?' Nooo I wasn't. Then why? I think the coming holidays and all the fuss there is about wrapping packages and sending cards and putting up the decorations and cleaning and cooking....and on and on is enough to rattle my brain into wanting food to soothe the stress. It didn't work last night, I did not eat extra food. ... Mon, 5 Dec 2016 10:33:44 EST Food Traps -- Oh No! Do You know what your biggest food traps are? I just took the quiz in the Beck blue book and was really surprised. There are 3 questions in each of 8 categories: Stress, Emotional, Food Pushers, Family Problems, Travel and Eating Out, Holidays, Psychological Issues, Getting Off Track. Any trap with 5 points or more indicates there is an issue. <BR> <BR> In the past I never learned the cause of my overeating but I knew I must have some kind of issues because it was always so difficult to ... Sun, 4 Dec 2016 13:51:49 EST On Track 2 Days Now! WoooHooo Last evening I posted the food I intended to eat today. I haven't done that for a while. It takes time, but it's worthwhile. Today I followed my food plan up to lunch so far. I was surprised at how much I am allowed on the SP Heart diet. No extra food, not even thoughts of extra food for two days now. I am a happy camper. <BR> <BR> To be continue later....... <BR> <BR> Dinnertime will soon be here and again, I am finding that there is a great deal of food allowed. All of it was mad... Sat, 3 Dec 2016 14:39:04 EST Food Addiction vs Drug Addiction I guess I need the first pink Beck book. I started with the blue one and it assumes I already know some of the stuff that was in the first book but I don't. I think maybe the blue book is for maintenance. So I just ordered the pink one from Smile.Amazon. <BR> <BR> I am doing good so far today. I am trying to stop and think before I grab food. It's not easy but if I ask myself "are you really hungry?" and the answer is No, then I divert my attention to something else. That works but ... Fri, 2 Dec 2016 13:55:56 EST From Overboard Eating To Reminder Cards! I need to identify and deal with thoughts of unrealistic thinking, the kind that tell me it's okay to eat more than my body can handle. It's Cognitive Behavior Therapy and the heart of it is awareness and change. I really need to slow the process down so I know when thoughts are beginning to invade my desire to stay on program and how to ignore those thoughts. I have been trying so hard these past few days and I still find myself eating overboard. <BR> <BR> The reminder cards enter the pi... Thu, 1 Dec 2016 14:25:06 EST I Will Continue To Follow The Process I realize it takes time for the pounds to disappear but come on let's get going already. <BR> <BR> The book I ordered "The Diet Trap Solution" by Judith Beck hasn't come yet. Til then I'm doing whatever I can to keep going forward. <BR> <BR> There is something I must keep in mind. I am responsible for creating my own experience. I want it to be a positive experience and not frustrating. I will continue to track my food. <BR> <BR> Onward! <em>521</em> <em>593</em> <BR> <BR... Tue, 29 Nov 2016 10:30:22 EST I Radiate Good Health That's a tough bill to fill. I have been physically downtrodden for quite some time. Being overweight has it's downside, that's the reason I want to shed some pounds. With bi-lateral knee replacements, high blood pressure, border-line diabetes, neuropathy, and God knows what else, I certainly don't project the picture of good health. <BR> <BR> Change is about to take place! Slowly at first, I imagine, but it will take place I assure you. I say the affirmation "I Radiate Good Health" ove... Sun, 27 Nov 2016 14:00:33 EST I Am Surrounded By People Who Care Weekends are always good times for me, my husband has off and I enjoy his company. <BR> <BR> I try to surround myself with people who care about me and what I am doing. That's why being here in SparkPeople is a real blessing. Everyone that I come into contact with has a goal, some have fulfilled their goals and continue on with maintenance but they all care for each other no matter where they are in the process. That means so much to me. <BR> <BR> Thank you all for being here for me. <BR... Sat, 26 Nov 2016 22:40:27 EST The Reasons Are THE Answers No matter how you look at the predicament of being chunky the bottom line is -- Me. <BR> <BR> I need to change. I need to be responsible for creating my own experience. Nobody else can do it for me. I recognize all the facts. <BR> <BR> When I decide to turn my life around, then and only then will I see changes. In the past I expected to melt the pounds off in a big hurry. Well, we all know that isn't possible. Nevertheless I figured that was the only way to do it. Wrong! <BR> <BR> Y... Fri, 25 Nov 2016 18:09:01 EST Put On The Thinking Cap I Think a good day; <BR> I Plan a good day; <BR> I Make a good day; <BR> I Pray a good day; <BR> And I get going! <BR> <BR> Have a good day every day especially tomorrow -- Happy Thanksgiving Day! <BR> <BR> Love you all! <BR> <BR> <em>465</em> <em>426</em> <em>428</em> <em>430</em> <BR> Wed, 23 Nov 2016 15:17:35 EST A Change is Coming I am starting today to be honest with myself. That means tracking every morsel that goes into my mouth. If I do that I will be able to steer myself onto the right path. <BR> <BR> I already ordered Dr. Judith Beck's "blue book" and thanks to a member of a Beck book team I will read it and continue the journey. That's the first and important step. I can't even count the number of times I started over in FB. Let that be past and forgotten now. <BR> <BR> I am willing to change. (wh... Tue, 22 Nov 2016 12:42:23 EST Be Serious About Overeating I admit I am one, an over-eater. It's difficult to get my mind off food. <BR> <BR> It brings back memories of when I was a smoker, I had the same dilemma, always thinking of "when will I have my next cigarette?" How many overweight people have the same dilemma? I bet a lot. I quit smoking in 1975....and picked up another habit, overeating. <BR> <BR> Maybe this will help -- read the SP article. You get points for it too. <BR> <BR> <link><BR>o... Mon, 21 Nov 2016 15:29:26 EST Ever Feel Like You Don't Belong? Some of us know the pain of never belonging, in school there were cliques, at home there was disagreement with parents' rules, or maybe being fat made you feel like an outsider. We each have a personal feeling of not belonging, the emptiness of feeling left out. <BR> <BR> Maybe you'd like to be invited to join a special circle of people where you would be welcome and each of them has the same kind of difficulty fitting in as you do. Sometimes they're insecure, frightened, and unsure. <BR... Mon, 26 Sep 2016 15:57:09 EST Using The Scale Wisely I used to weigh myself every friggin day. That is such a big mistake. I learned from OA meetings to stop beating myself up by weighing every day it was so defeating. If I gained even a little bit I kept thinking about it all day long. Not good. <BR> <BR> I need to start my day by skipping the scale and being nice to myself. <BR> <BR> Do you weigh in every day? Are you OK with that? Fri, 23 Sep 2016 00:05:09 EST Last Day of the Diabetes Challenge Today is Easter, one of our religious holidays that we celebrate having special foods for breakfast after Mass. Cirek, a mixture of eggs and milk cooked over low heat til it congeals then it goes into cheesecloth and tied to make a ball; red beet horseradish, paska, kielbasa, baked ham. That was on the menu for breakfast. Lunch was a half ham sandwich, and dinner baked chicken...etc. <BR> <BR> I think I did pretty darn good even though the ham has too much sodium and I only had one sl... Sun, 27 Mar 2016 22:00:29 EST 14 Days Diabetes Challenge I've been following the Diabetes Challenge, today marks the halfway mark. It's getting easier to pass up added sugars. I would like to keep doing this for the rest of my life. Tomorrow I take the last antibiotic, hopefully that will be the end of my nasal congestion. <BR> <BR> <em>43</em> Thu, 10 Mar 2016 23:08:25 EST SparkPeople Has Whatever You Need I have completed 10 Days on the Diabetic Challenge, following the Diabetes Diet that SparkPeople provides in food tracker. Instead of tracking weight loss I have my ticker tracking the days I don't use added sugars which is more important than anything in my life. I have been wanting to end the sugar addiction I had and so far it has become a reality with the help of the 21 Day Challenge to Tame A Sweet Tooth right here in SP. <BR> <BR> Maybe there's something in your life that's keeping y... Sun, 6 Mar 2016 22:46:39 EST Still Catching Up I missed yesterday's blog entry.....I've been battling sinus facial pressure and a sore throat. Got lots of sleep and drank lots of water. When my temp reached 101 I decided to head for the doctor. Got some antibiotics and will be taking them for 10 days oh boy! I am still following the Diabetes Challenge, on Day 5. Tue, 1 Mar 2016 23:08:13 EST Catching Up After My Daughter's Bridal Shower Here I am announcing how well I did yesterday at the shower and catching up with my daily blogs and food tracker. No added sweets for me!!! <BR> <BR> <img src=""> <BR> <BR> But first, the shower went very well. All the plans were right before our eyes. The main planner, Beth, Bernie's bridesmaid, did a wonderful job. Everything was perfectly executed from the location choice, to the brunch buffet menu - two... Sun, 28 Feb 2016 14:32:19 EST No Food Tracker Yet I usually plan my food the night before, but I haven't done that for today. I am so accustomed to putting that sheet of paper on the fridge with all the foods I chose and put into SP's food tracker. This morning I looked at my sheet and remembered that I didn't post it last night. My daughter is home from VA and later today we'll be attending her shower. I can hardly wait. <BR> <BR> Breakfast was a breeze but brunch at the shower, who knows? I will definitely choose what I think is t... Sat, 27 Feb 2016 08:38:53 EST Reading Up On Carbohydrates I've been busy reading whatever I can about carbs. There is so much to know and do now. It's not as easy as -don't eat this or that. It's a lot more complicated. No wonder I never understood it til now. Well, I'm prepared to do this!! I joined a 30 Day Diabetes and Weight Loss Challenge this morning and although I am borderline pre-diabetic, I want to prevent it from actually happening if I can. I'm hoping this new challenge will be beneficial to my goals of lowering my blood glucose l... Fri, 26 Feb 2016 13:49:47 EST Sooo, what kind of carbohydrates are okay? My doctor told me to be cautious about good vs bad carbs. My blood glucose level was a bit over the desired amount. I know what carbohydrates are, so I thought. Questioning which carbs I should eat and which ones to pass up made me look it up here in Spark. Here's what I found. <BR> <BR> <BR> Carbohydrates: The Energizers <BR> <BR> Choose More Often <BR> whole grain products: <BR> breads, cereals, crackers, pancakes, muffins, ba... Wed, 24 Feb 2016 23:47:44 EST Day 21 - of the 21 Day Challenge to Tame A Sweet Tooth The final day of this challenge. Gonna hate to leave it behind. But in 21 days I learned so much about myself and my sugar addiction. And I am 21 days added sugar free! <BR> <BR> Sharing some things I learned about the experience--- <BR> <BR> -- I can live very well without eating tons of candy and sweet stuff. <BR> -- It wasn't as difficult to stop eating sugars as I thought it would be. <BR> -- Reading about everyone else's experiences helped me through some tough times. <BR> -- Drink... Wed, 24 Feb 2016 22:18:47 EST 26 Tiny Life Changes That Could Result in Weight Loss <link><BR>hanges-weight-loss </link> <BR> <BR> Some of these already work for me like drinking lots of water, eating more earlier in the day and less for dinner. Try it and see if it works for you. Let me know too. <BR> <BR> <em>252</em> <em>244</em> Tue, 23 Feb 2016 16:05:22 EST Day 20 of the 21 Day Challenge to Tame A Sweet Tooth The Challenge for today is to write a list of reasons why you're trying to cut back on sugar for the long haul. Here goes: <BR> <BR> 1. To stop the sugar addiction. <BR> 2. For health reasons - prevent diabetes. <BR> 3. To lose weight. <BR> 4. To trade sugars for more wholesome foods. <BR> 5. To feel better <BR> <BR> <em>521</em> <em>311</em> <BR> <BR> I had another day without eating added sugars. Each day gets a little easier to stay away from sugary stuff that triggers my... Tue, 23 Feb 2016 09:11:31 EST Day 19 of the 21 Day Challenge to Tame A Sweet Tooth Today was a challenge, for the first time I had the urge to eat something sweet and sugary. I wasn't planning on going out but I did. Walked in a clothing store round and round I was getting looks from the woman at the fitting room I felt pretty good afterward so I went to another store and walked a couple aisles. I did about 1600 steps. I was pleased, the sweet tooth disappeared. When I got home I had my lunch which was quite filling. <BR> <BR> No added sugars today. Onwa... Mon, 22 Feb 2016 23:22:29 EST Day 18 of the 21 Day Challenge to Tame A Sweet Tooth Three more days til the end of this challenge, and so far I have done very well, thank the Lord. Drinking water seems to help when I get the urge to deviate from the food plan. Picking up a book also helps to keep my mind busy. The next thing I need to do is exercise more. That's important because I don't think I'll take off any pounds if I don't do it. So what am I waiting for? <BR> <BR> I did walk today with my husband indoors at Giant about 15 minutes. It's better than nothing. I... Sun, 21 Feb 2016 21:53:38 EST This is what Happens When You Don't Eat Added Sugars I came across this on Facebook, and I thought it was perfect to share with all the folks who are in the 21 Day Challenge to Tame a Sweet Tooth. <BR> <BR> <link><BR>alth-story/year-of-no-sugar-one-family<BR>-grand-adventure/?pos=1&xid=nl_Everyda<BR>yHealthWomensHealth_20160220 </link> Sat, 20 Feb 2016 21:20:28 EST Day 17 of the 21 Day Challenge to Tame A Sweet Tooth A successful no added sugar day. <em>244</em> <BR> <BR> I changed the wheat bread I used to eat to Fit and Active wheat bread because it's healthier and lower calories. I've added eggs and more fish to my food plans this past week. <BR> <BR> Today was a beautiful, sunshiny day and I did not go out. In fact, I did nothing, absolutely nothing except make three meals, eat, and watch TV. Just like an ole couch potato. <BR> <em>134</em> Sat, 20 Feb 2016 20:50:06 EST Day 16 of the 21 Day Challenge to Tame A Sweet Tooth Another sugar free day. I feel blessed. <BR> <BR> The Omron pedometer I've used for many years kicked the bucket today. I walked pretty much in Walmart and outside - my steps showed way Jose! Oh well guess I better look for a new one. I did a guesstimate of 1,000 steps. <BR> <BR> Went for blood work this morning. Next week I'll find out the results. <BR> <BR> Chalk up another good and productive day! <BR> <BR> <em>521</em> <em>386</em> Fri, 19 Feb 2016 21:57:42 EST Day 15 of the 21 Day Challenge to Tame A Sweet Tooth We were asked to go for ZERO added sugars today. I did it! I did it! <BR> <BR> No more granola bars or granola cereal. I will not walk near any bakery department (I used to work in a bakery not a good place if you have a sugar addiction). I turn my head when I pass the candy aisle in the supermarket. It's all too tempting. If I don't have it at home I won't eat it! <BR> <BR> Walked with my friend for about 20 minutes. Clocked a decent amount of steps 1390, .47 of a mile. I will t... Thu, 18 Feb 2016 21:57:24 EST Day 14 of the 21 Day Challenge to Tame A Sweet Tooth I discovered that the tips they are giving us each day to help get off the sugar binges really do work. Today we were to concentrate on eating enough protein so we wouldn't get hungry and trigger the urge to eat sweets. Also to switch to higher protein snack food. <BR> <BR> For breakfast I had 2 eggs scrambled, a piece of wheat toast with butter, a half banana and green decaf tea. It was yummy, I am so used to eating cereal and lactaid that the difference really made me feel good. <B... Wed, 17 Feb 2016 21:30:37 EST Day 13 of the 21 Day Challenge to Tame A Sweet Tooth Another good day without added sugars. This is getting to be a habit. Yay! That's the reason I joined the challenge. It really does work. If I don't touch anything like chocolates and cakes I don't get the urge to binge. I am grateful to be 13 days free from that awful habit. <BR> <BR> Tracking my nutrition helps me to plan making foods that are healthful. I've been eating more vegetables and fruit that appears on the Diabetic Diet here in Spark. I am not diabetic but it's a healthy... Tue, 16 Feb 2016 23:03:40 EST Day 12 of the 21 Day Challenge to Tame A Sweet Tooth Chalked up another day free from added sugars. It's amazing I must say, not like me at all. But I'm doing it. I am turning my attention to other things instead of hitting the sugars. I drink water at every meal which makes me feel full and not hungry. I used to think I was hungry after meals and headed for the sweets. The water fixes that. Candy, cakes, etc. no longer have a place in the house. My husband and I gave it up for Lent. Makes it a little easier when your husband isn't sit... Mon, 15 Feb 2016 22:36:17 EST Day 11 of the 21 Day Challenge to Tame A Sweet Tooth Success again added sugars. Followed my food plan. Lots of changes. I cut down on artificial sweeteners, I'm changing my breakfast selections daily. I used to eat cheerios every day now I include eggs, oats, peanut butter on toast, etc. It helps to vary the menus, then it's not so boring. <BR> <BR> Day 2 of the "Find 10 Challenge", walked 1900 steps = .65 mile for about 15 minutes. The object is to find at least 10 minutes to do some exercise. <BR> <BR> Added $1.00 to the... Sun, 14 Feb 2016 22:53:48 EST Day 10 - 21 Day Challenge and A New Dilemma I've been doing well on the challenge so far this is Day 10. Each day I have been giving up eating sugary foods that I used to love and thought I needed. I am learning how to substitute some of that sugary stuff with other things. I learned that I might be thirsty and not hungry because drinking a big glass of water satisfied me when I started looking for something to munch on. I used to grab candy after lunch like it was dessert. No more! If water isn't the answer, I pick up a book and... Sat, 13 Feb 2016 01:27:47 EST