SUZYB53's SparkPeople Blog SUZYB53's Blog on SparkPeople, home of free diet plans and a healthy living community One More TIME Kind of interesting to look over these past blogs. Like everyone else here, lots of identity issues are tied up with food, exercise, and eating. I feel like I'm coming to terms with aging - which is connected to why I started on SPARK in the first place. <BR> <BR> I'm finally taking a less strenuous approach to activity; hoping that I can lose weight on 1200 calories a day if I walk my 10,000 steps with fitbit. It feels easy and mindless. I know that doesn't address every aspect of phy... Sun, 23 Aug 2015 18:35:29 EST No Excuses Eating Plan DAY ONE: <BR> <BR> No excuses. Kidney beans with melted cheese and avocado will be just as good as grilled cheese sandwich and more filling. Sat, 10 Jan 2015 12:55:51 EST Off to a Better Start Yesterday was not a good day for esophagitis and reflux. Once it started in the am, I seemed to be inflamed for much of the day. I decided to step it back to soft foods and small meals, since I had success with this a while ago. <BR> <BR> So far, so good..... <BR> <BR> Just to remind myself, this isn't forever. As my esophagus heals, I'll be able to add plenty of other things. And in fact, if I take the time to cook, there are plenty of soft foods I can eat (like cooked veggies, tof... Mon, 28 Apr 2014 08:32:20 EST Day 1- AM Reflux Reflect This blog is triggered by acid reflux reaction after breakfast. background is in my last post if anyone is interested. If this is not ok to post on blog, please let me know. It doesn't quite fit on the nutrition tracker. And public scrutiny might help me. <BR> <BR> Breakfast pluses- <BR> <BR> 1. pantoprozole before eating <BR> <BR> 2. Only soft, low-acid foods (cottage cheese, melon, brown rice) <BR> <BR> Possible negatives <BR> <BR> 1. Ate more than needed to <BR> 2. Melon new fo... Sun, 27 Apr 2014 10:54:04 EST Turning Back to Spark It's almost a year since I posted here. It's been a good year, and I've continued to use the Spark food and exercise trackers. My weight has been stable, I really got into physical activity - new things like running fast and taking sculpt classes at my gym. <BR> <BR> It was really the first time since adolescence that I was feeling comfortable with my body. Now there's a wrench in the works. I need to change my eating and exercise habits because of GURD (aka serious acid reflux) that ha... Sun, 27 Apr 2014 10:37:32 EST High Fiber Miracle?? I went to a nutritionist last week because my blood sugar was up, even though my weight has stayed down. Her recommendation - 5 -6 days a week of aerobic activity along with a high fiber diet, low cholesterol diet, but including enough "good" oil. <BR> <BR> So I've been trying something I never did before - staying away from 'treats' that don't also provide fiber. This means I am finally breaking my ice cream habit. It also means staying away from sorbet and all the other "low-cal, low-... Wed, 13 Mar 2013 13:16:43 EST 3 Accomplishments 1) Set up exploratory meeting with new client for work. <BR> <BR> 2) Relationship with both daughters very good at 60th birthday. <BR> <BR> 3) Maintained motivation for health and activity through 60th birthday hub-bub. Thu, 7 Feb 2013 14:19:02 EST Renewing Message to Self Spark Coach Motivation Challenge for Day: <BR> Give yourself a pep talk. Write it down so you can use it again when you feel down. <BR> <BR> Here's the message I gave myself last March. It's still good today, with a few revisions. <BR> <BR> I've done great so far. When I look back at my weight entries, I lost 2.5 pounds since Feb. 26 [CURRENTLY 14 POUNDS]. But [ I'VE BEEN YO-YO'ING AROUND THIS WEIGHT FOR ALMOST SIX MONTHS]. <BR> <BR> Message to Self- don't worry about it. Just s... Wed, 30 Jan 2013 10:28:51 EST Trying Out the Spark Coaching Team I recently received my last maintenance lesson from the Diabetes Prevention Program (DPP) Diabetes Not Me Study. The final lesson has an excellent set of tips and questions. I haven't answered them all yet. I do know that I am in a good place. I also know that I am someone who benefits from structured, personal support. <BR> <BR> A couple of days ago I decided to use one of the gift cards I got for participating in the DPP study to sign up for 3 months of Spark Coaching. So far, ... Fri, 25 Jan 2013 09:34:50 EST New Short Term Plan Coming Soon Hello and thanks to everyone for supporting me in my public accountability experiment. Now I have a three week period full of special events surrounding my birthday. I'll be back soon with some thoughts about my strategies and goals... Tue, 22 Jan 2013 09:13:31 EST Closure on my Public Accountability Experiment Hello Friends, <BR> <BR> It has been useful to make a commitment to make public posts about specific goals. Here are some things accomplished and learned: <BR> <BR> 1) Weight-wise it was a success. I kept a stable weight between Christmas and New Years. Plus, I took off a couple of pounds that I had put on between Thanksgiving and Christmas. <BR> <BR> 2) Making a public statement about a very specific goal helped me stay focused. The support and comments from the community are a... Sat, 19 Jan 2013 18:15:19 EST LAST DAY OF MY 10 DAY TRACKING PROMISE I started out strong, but the weekend was tough, especially Sunday. I was dealing with a few upsetting things and was not so good about tracking for the last two days. <BR> <BR> Upon refection, I will do more planning next time. I did know that there would be some challenges. But I didn't take the time to think them through. <BR> <BR> I did get back to it today, and overall I've made progress. That feels good. I may try again for another 7 or 10 days and see what happens. It's be... Mon, 14 Jan 2013 16:48:42 EST 5 Days Down. 5 Days to Go. Having short -term goals definitely helps. I've managed to get some kind of workout every day and also stick to the calorie limit (more or less). Yesterday I talked myself into the sensible realization that it's more important to stay with the spirit of the plan than be overly rigid. So the modified calorie limit is 1200. Or 1300 if my body says it is necessary. It's a big step to accept that making modifications is actually consistent with the goal. More on that tomorrow if time allows. Wed, 9 Jan 2013 23:42:58 EST Thoughts on Sticking With a Plan So, what did I learn so far? I'm now on Day 4 of the 1200 calorie tracking plan. <BR> <BR> a) The scale does show a difference if am active and stay within range. But I knew this already. <BR> <BR> b) The moment the scale got within a couple of pounds of my previous low, I thought about junking the new 10 Day Calorie Limit Plan, with the rationale that " I am doing fine... Don't need to be so strict with myself." Talked myself out of that one by remembering how great it felt to stic... Tue, 8 Jan 2013 09:28:42 EST Sticking with It Since I was successful on my 10 holiday accountability plan, I'm trying I new 10 day tracking plan. The new goal is just to track everything I eat for 10 days and stay at 1200 calories or less per day. Let's see how this goes. I'm making this commitment public too, and I'll report periodically on what is happening. Whethe I gain weight, lose weight, or stay the same - my plan now is to stay with this plan for 10 days. No modifications.... Mon, 7 Jan 2013 01:24:09 EST Post- Accountability Well, I no longer am committed to daily public postings. I managed to keep my weight stable for the last 10 days. Next step is to embrace continued healthy eating and a positive body image with a sense of joy. Restarting yoga next week is a good step. <em>416</em> So is eating local, seasonal foods (including all of those cabbages, kales, and root vegetables). My current favorite is leeks from my coop's farm. <BR> <em>368</em> Wed, 2 Jan 2013 21:35:22 EST Happy New Year ! The Home Stretch for my Accountability Experiment Happy New Year! <BR> <BR> Yesterday was so-so. My weigh in shows that I will meet my goal for maintenance over the 10 day holiday period as long as I stick with the plan today. For today, I plan to go for a long walk or run; and I have two parties to attend this afternoon. <BR> <BR> There is much food for thought (pun intended) for me in this experiment in discipline and disclosure. Perhaps I'll reflect and review tomorrow. <BR> Tue, 1 Jan 2013 11:03:10 EST Day 8 Yesterday - Dat 8- was not so great. Just means that I have to do some make up work today and tomorrow (Days 9 and 10). That's ok- it means that I won't be paying much attention to the food at several parties I'm going too. Not too bad of a challenge. Since I'm not so interested in food anyway at this point. Yesterday I did nibble a lot- but I think it's a avoidable. Mon, 31 Dec 2012 09:05:52 EST Day 7. Part I Arrived home safely just before the snowstorm. Preliminary weigh-in shows that my public accountability project for the holidays has been a success so far. That's good motivation for staying with the daily blogging plan through New Year's Day. Sat, 29 Dec 2012 11:28:37 EST Day 6 Another slip-up last evening, but back on track today. Saw a friend, went downtown with my partner, and then back to my in-laws' apartment. I made sure to track calories today because it seemed like the best way to stay focused in the face of confusing family dynamics. Looking forward to getting home and into my own space again... Fri, 28 Dec 2012 22:39:30 EST Day 5 of Holidays It's hard keeping up with, but it's a good way to keep myself honest. It also helps me remember what I do right. <BR> <BR> Today I didn't run, but I did walk across the width of Manhattan. That must be worth something. Ongoing family stress, with my father-in-law going to the emergency room. Luckily it turned out to an easily solved problem. Tracking food often feels trivial in the face of other life stressors. I tell myself this is just a rationalization. . My father-in-law is fin... Thu, 27 Dec 2012 21:29:18 EST Day 4 of Holiday Accountability The stress of Christmas finally kicked in about 2 a.m. this morning. I couldn't sleep, and decided- for better or worse - I would start saying "yes" to all the foods I had managed to ignore all day. This obviously led to an excess of calories. But for some reason, I felt self-indulgent without descending into a binge cycle. I think that the blog helps with this!!! <BR> <BR> In the real AM, I stuck to the discipline of running 30 minutes even though it was gray and dreary. And I tried... Wed, 26 Dec 2012 23:06:32 EST Day 3 of Accountability Experiment Stuck to plan pretty well. Basic control at meals, not too much nibbling on sweets while spending time with family. Biggest challenge was actually after dinner. Not to indulge as a "reward" for making it through the day. I wasn't perfect, but it certainly helped to know that I promised myself I would be public about this. <BR> <BR> FYI- Christmas is not really my thing. I grew up with the idea that Christmas is a nice holiday for other people. But not for me. So I tend to feel a little ... Tue, 25 Dec 2012 23:47:00 EST Day 2 of Holiday Accountability Day 1 went pretty well so far. Pluses were prioritizing a trip to the gym and staying on plan for the lunch and dessert with my father. Ice cream was not quite the nirvana I was anticipating, but that's another story. <BR> <BR> The only downside was that I hadn't planned food for an evening meal, so ended up eating weirdly and chaotically before rushing off to get the train to the bus for New York. But I did vow that I would track and lay my soul bare on the blog. So this kept me under a... Mon, 24 Dec 2012 20:24:36 EST 10 Day Experiment in Public Accountability Hello to all my Spark friends, <BR> <BR> I've been doing well, but started slipping in the last week or so. I know that the next 10 days will be challenging because of holiday celebrations, changes in routine, and family stresses. Because we all need support, I decided to take a risk and write about my day-to-day reflections, successes, and obstacles. <BR> <BR> Today 's successes: Ran 3 miles. Did a little work in my yard. Ate reasonably. Reconnected with Spark community. ... Sun, 23 Dec 2012 17:45:58 EST The Momentum of Momentum Just want to share that even while I was absent from Spark, I have been managed to "talk back to negative thoughts" and re-frame my thinking. So far, I have avoided any serious downward spirals. Sometimes a simple self-reminder is OK, like "even though you are not at the top of your calorie limit, you will be happier without eating ___________" <BR> <BR> Sometimes, the self-talk is a little more complicated, like getting back on track for regular visits to the gym. One of the strange ... Tue, 27 Nov 2012 08:54:57 EST More on the power of saying One of my team leaders from Inside Out Weight Loss added an interesting comment to my last blog post where I identified several patterns of negative thinking. She commented that I deserve lots of treats and rewards also. I totally agree that replacing negative thinking with positive thinking is one of the most empowering and necessary aspects of weight loss (or other life changes). <BR> <BR> When I look at the negative thoughts listed below, a lot of them are connected to complicated wo... Sat, 20 Oct 2012 18:17:16 EST Talk Back to Negative Thoughts This is the title of one of the sessions in the Diabetes Prevention Program curriculum. I think it is what I need to focus on now. I've been able to stay on track with many of my goals - physical activity, being kind to myself, planning ahead, etc. Which is why I have been able to maintain my 15 pound weight loss over the last 5 or 6 months. <BR> <BR> But I've been stalled out on losing the other 15 pounds. I think the biggest reason is rationalization. The DPP hand-out has a big pic... Sat, 20 Oct 2012 08:30:40 EST There's a first time for everything Just put back half of my lunch for the first time I can remember. It was a healthy meal well within my calorie limits. But I didn't feel like finishing it. Is this because I am really paying attention to my own hunger signals? Is it because of suppressed appetite because of new thyroid medication? I am not sure what happened, but I do know that in the past, I would have eaten it all anyway. It feels like revelation. <BR> <BR> Looking forward to hearing from other Sparkers about... Thu, 30 Aug 2012 11:56:41 EST Good News on Health Front - Update Very pleased to report that my blood pressure and BLOOD SUGAR is normal. It's s great to know that weight loss and exercise are moving me in the right direction. YIPPEE! The life style (and emotional) changes have been very hard work for me. <BR> <BR> I know that I have been looking better and feeling better. It's a relief to see some changes in the numbers too. Thu, 23 Aug 2012 07:23:33 EST Back to the Real World I'm back at home after two weeks on the road. It was a little hard - didn't realize how hard it would be to get fresh veggies and low-fat fish meals in small fishing villages along Canadian Coast. Oh well - I survived that - and lost a couple of pounds quickly as soon as I got back on plan. <BR> <BR> Now dealing with the survival skills for normal life....Eating within my calorie range, remaining active, figuring out how to deal with hunger, but not binging or depriving myself. <BR> <BR... Wed, 1 Aug 2012 13:43:02 EST Plan for Success Well, I just realized that in addition to planning ahead for challenging food situations, I also need to plan ahead for success. I did so well over the weekend and 4th of July, I decided to "take a little vacation" yesterday. No good reason for this. <BR> <BR> But fuller exploration in my recent post about demons might have been helpful. Maybe what I experienced was not a demon. Maybe it was just an internal voice that didn't get enough attention and that reasserted itself when I slac... Fri, 6 Jul 2012 11:26:18 EST Avoiding the Drug of Emotional Eating This past weekend was a tough one - spent with my elderly in-laws, my sister-in-law, and her disabled husband. I think I had a deep encounter with food as a drug for dulling the pain of a sad and stressful situation. Luckily, I had some other pieces in place (seeing friends, food choices I felt good about) to build on. I will just note that I hit a really scary place - both with food and with the family, but I can move on from there. <BR> <BR> Lesson learned from the past weekend. ... Mon, 2 Jul 2012 18:57:33 EST Sticking with it and holding steady... It's only Tuesday, but I feel like I've accomplished a lot - at least as far as the program goes. Managed to get through a work deadline with no major slips. <BR> <BR> I was tired and stressed and I did reach the top of my calorie limit. But hey - I did keep tracing and I didn't go over. And most interesting, at the moment when I opened the refrigerator to start down the slippery slope of carbs and fats, something else clicked in and the balance of forces changed. <BR> <BR> Tue, 26 Jun 2012 17:45:16 EST Staying with the Program and Finding New Supports The 16 week Diabetes Not Me weekly lessons and phone calls have ended, and seems like weekly coaching might be over too. I am already saying "Well, no one's looking over my shoulder, so I can [fill in the blank ---binge eat, stop tracking, forget about my goals, etc.] I know I have learned a lot of new skills, but to keep going, I need to new ways to get over my daily and weekly humps (without DPP supports I had over the last 16 or 17 weeks) <BR> <BR> To start, I am going public w... Sat, 23 Jun 2012 11:22:26 EST Trust in Progress??? - A stream of consciousness decision I'm not sure where everyone else in the Diabetes Not Me study is in terms of their goals. For myself, I've made progress (more weight loss, better eating habits) that I've had in years. I also got out of some crazy, emotional ups and downs that I had over the winter and spring. But I am not sure how to think about being more or less stable in my weight for last month. I'm proud of myself for having control and not gaining when I was traveling and out of my routine. But now I feel like ... Fri, 1 Jun 2012 19:36:04 EST More on Perspective For the first half of the DPP 16 week program I struggled to keep perspective on the daily ups and downs of tracking and weight loss. One of the challenges was when I "plateaued" after a few very successful early weeks It was hard to reexamine what I was eating and decide what I could cut back so I'd be taking in less calories. The first week or so of the new regime, I felt like it took all the concentration I had, along with constant reflection and pep talks to myself about why this ... Fri, 27 Apr 2012 12:21:16 EST Tip III Reallymom gave us some great **tips** a few days ago. Here's mine: <BR> <BR> *Tip III* - Work hard all day and then wait in the car while your husband runs into the supermarket to pick up a few groceries. Realize that it's been a long time since you've had an old favorite - caffeine free, diet Pepsi. Ask your husband to pick some up. When you get home, indulge yourself by slugging down a couple of glasses of calorie-free fat-free soda. <BR> <BR> After a restless night, check... Sun, 15 Apr 2012 15:10:04 EST Back on track (with treats) I spent a few days figuring out why my weight loss was slowing down, and even showing a backward trend, for a while. With Coach Pierre's help, I realized that I h misunderstood my fat gram goal. So now I'm shooting for fewer fat grams, plus moderate calories. <BR> <BR> More important - I realized that even with less fat and calories, I can still have treats , and I tried some new things recently. I like to eat veggies, whole grains, etc. etc, , but I also need those fats and... Sat, 31 Mar 2012 08:57:14 EST Being Honest As far as tracking food, it seems obvious what honesty means. Writing down what I eat; measuring it; and sometimes double-checking the calorie count. <BR> <BR> But there's also another layer. Looking over my nutrition records for last three weeks, I see that I often pushed the limit for calories ( fat was more moderate). <BR> <BR> For some reason, this didn't matter for a while. But recently the trend down stopped. I've been down the path of quick success and then frustration ... Fri, 23 Mar 2012 07:16:54 EST Reflections on a Cheese Steak I'm happy to report that I survived my recent encounter with cheese steaks when my 23 year old daughter chose to celebrate her visit home by by having a classic Philly cheese steak. <BR> <BR> did I survive? First I remembered the Diabetes Not Me episode that I watched Monday night. It showed people having fun, making good choices, and eating food they liked at a State Fair. I figured if they could do it, so could I. <BR> <BR> Since I had time to plan, I asked for suggesti... Wed, 14 Mar 2012 22:32:53 EST Message to Self I've done great so far. When I look back at my weight entries, I lost 2.5 pounds since Feb. 26. But I've been over-doing the weighing, so I know this up from what I was a few days ago. Message to Self- don't worry about it. Just stick to the program. Forget about an off day. Take the time to plan meals and buy lots of healthy, appealing food. Make sure you feel satisfied, not deprived. And don't think that you need to lose more than a pound a week. <BR> <BR> Maybe I'm start... Thu, 8 Mar 2012 06:11:58 EST Ups and Downs of the Challenge Well, most of this week was hard - struggling to stay out of the kitchen, convincing myself not to hide the fact that I ate 3 ice cream bars in a row, and even fighting not to give myself a break "because I'm doing so well." But I started to feel the rewards when I reached for a bag of Fritos this afternoon, and then put them without a struggle because it just wasn't that appealing to eat them when I knew I could look forward to a real dinner later tonight . Fri, 2 Mar 2012 21:55:46 EST Thanks Coach Pierre! It's great to know that we have a real coach reading our blogs. <BR> <BR> It took a lot for me to stick with paying attention to my calories and writing them down for the first week. Last week, I was practicing tracking my food and calories using the healthy maintenance program. Now I am upping the ante, and I'll get the daily reports about whether I'm sticking to the calories I need to lose a pound a week. Thu, 23 Feb 2012 08:27:12 EST Project NotMe Incentive for Week 0 I decided to begin the Project NotMe life style changes even though official start date is Feb. 27. The goal I am working on right now is to track my food and write it down every day. I am on a trip for work. My colleagues keep asking, "Can't you just give yourself a break for today? But if I meet my goal of writing down my food every day this week, I will buy myself a "Chakra Cleansing" CD that I saw at Whole Foods. It seems too expensive to buy just for the heck of it, but it's a pe... Tue, 21 Feb 2012 20:59:16 EST