SWEDE_SU's SparkPeople Blog http://www.sparkpeople.com/mypage_public_journal.asp?id=SWEDE%5FSU SWEDE_SU's Blog on SparkPeople, home of free diet plans and a healthy living community SparkPeople.com http://assets2.sparkpeople.com/assets/nav/logo_spark.gif http://www.sparkpeople.com/ so long tropical paradise... http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6277455 yep. last morning in paradise. for now... we are returning in a month, but it is time for the journey home to the holidays and the visits from my 101 year old dad and brother next week (!) and my adult kids on christmas. not to mention.... CLAIRE!!!! (our new border collie girl for readers who have not been following long...). <BR> <BR> so yesterday was the Get Everything Finished Day - mostly in the garden. and in the rain. plus a trip to the dump. and the post office. and the garden supply... Wed, 7 Dec 2016 06:17:44 EST "we appreciate your patience..." http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6276988 erm... no, i don't think you do... my patience was truly tried yesterday. as an expert procrastinator, i had delayed making all the arrangements for my medicare supplement insurance and drug coverage policies, but helpful people and not too long of a wait for each of those made it bearable, despite the christmas carol muzak. but the next step was to deal with my current insurance. the one that is to end now, that covered absolutely nothing (high deductible) though it usually reduced the charg... Tue, 6 Dec 2016 05:54:02 EST a good day... http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6276532 thank you everyone for the birthday wishes yesterday! after the celebrations of friday and saturday, sunday was a peaceful day doing the things we enjoy doing - the morning walk, taking the time for photos, a birthday lunch bowl of beans, broccoli, beets and rice (i like all those "B"sss:-), some work in the afternoon, chats with all three children, texted photos from one son of granddaughter "yelling" happy birthday grandma, and the other son of grandson holding a sign "grattis på födelsedag... Mon, 5 Dec 2016 07:11:10 EST getting better, not older http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6276095 we continued the birthday celebration weekend (which usually slides into week, then month) with most of the same friends from the sunset celebration the evening before coming to our house for DH's homemade pizza. while most of the day was spent shopping and preparing, we also decided to seize the day and took a short walk on the beach in the morning before heading to town to shop for the evening. i had slept without an alarm, and took the day as a break from the video, so in the end our step ... Sun, 4 Dec 2016 08:50:53 EST friday off http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6275706 many years ago a colleague recommended taking fridays off - we never (well, rarely) have deadlines due the next day, and the rest of the world is still working, so there aren't many people around - usually:-) <BR> <BR> so after sending off the night's work, friday was a day off. after an initial hour on the phone with medicare putting me on hold on the cell phone on the right, and aarp on the left, and finally speaking to both of them (hooray, i have good health insurance as of dec 1!), we ... Sat, 3 Dec 2016 09:53:55 EST good snacking - or dinner redefined... http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6275167 so i have been having these salt fits. i can walk past any cookie or cake or muffin any time of day and not think twice. but there is something about post 4 or 5 pm and salt - chips, crackers, whatever, that is my downfall. <BR> <BR> so yesterday i decided i was going to deal with it. i had just made up a batch chickpeas in the instant pot - i've always made them in the pressure cooker, but this had the advantage of not filling this little house with bean smell, and i didn't have to keep an... Fri, 2 Dec 2016 06:35:35 EST welcoming december! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6274661 oy what a month ahead! one more week here on molokai, then back to seattle next week. pick up claire!!!!! yay! and back to winthrop and winter and preparing for the invasion of family. my 101 year old father, bless his heart, decided he wanted to travel out from new york to the wilds of washington one more time, so he and my brother will come for the annual two week visit a few days after we get home. at first we thought none of the kids would be coming for christmas except DD and DSIL who li... Thu, 1 Dec 2016 06:26:02 EST and that was november... http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6274171 i'm not real proud of it. i just realized (too late of course) that i forgot to complete the maintenance weight challenge before the end of the day yesterday. which is probably an indication that i am not too happy about the trend for my weight. i haven't gotten back to participating in the "in between" 5% challenge, entering my exercise minutes, or setting a goal. i've started - and stopped - posting on the at goal and maintenance daily check in thread multiple times. i skipped a day - and a... Wed, 30 Nov 2016 06:46:32 EST and that was monday... http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6273746 i'm afraid that without the beck reboot, or other focus for the blog like the challenge in september, i'm having a bit of trouble coming up with ideas to write. my internet reading is mainly politics (which a) i don't feel belongs here on sparkpeople and b) at this point i would rather bury my head in the sand) and plant-based vegan food blogs, which again i don't really feel belongs on my blog - people have to make up their own minds about what works for them. <BR> <BR> so here i am, with m... Tue, 29 Nov 2016 08:55:45 EST a full day http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6273219 if saturday was a break day, somehow we managed to fit in everything yesterday - a video during the night, a four-mile walk in the morning, work in the afternoon, a bit of gardening before sunset - and by the end of the day the stats looked like this: <BR> <BR> steps: 18,638 <BR> miles: 8.09 <BR> floors: 57 <BR> <BR> from the walk <BR> <img src="http://photosaws.sparkpeople.com/guid/bcf3a785-767d-418b-be1c-1a5e6abaeec1.jpg"> Mon, 28 Nov 2016 09:30:13 EST break day http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6272686 yesterday was a break from exercise but catch up on work. and sleep! after a short morning walk, we got straight to work. meals were easy - it seems like i've had leftovers - aka preplanned meals - all week, with a fresh twist here and a new tweak there; the last "from scratch" meal i made was on tuesday. today we have one more meal based on leftovers. time to start planning a new week of meals... <BR> <BR> although we never left home again after the morning walk, we hit the 10,000 step mini... Sun, 27 Nov 2016 07:47:05 EST black friday... http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6272355 a little history. shortly after we married, DH and i moved to sweden. when the first valentine's day came along, it wasn't celebrated in sweden, which meant no cards, nor deluge of advertising. and DH drew a card for me that is tucked away somewhere among my treasures. there weren't any celebrations for halloween, or even mother's or father's day, let alone grandparents day. hallmark moments and commercialism/consumerism had not yet arrived. <BR> <BR> somewhere in the last decade or so, the... Sat, 26 Nov 2016 11:00:32 EST holiday survival http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6271854 yup. i survived. not saying the scale was so happy, we've had three social events in the past six days, but i made the best choices a la beck that i could. most proud of yesterday - we were invited to a "displaced persons" thanksgiving dinner that was really lovely. i brought a 3 bean salad so that i would have a protein choice (skipping the ham and turkey for this vegan), but my rule when i am out is to eat vegetarian, and i managed to fill my plate. the good choice - i filled my plate once... Fri, 25 Nov 2016 06:54:46 EST oops.... http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6271443 i skipped a day. i still spun the wheel, answered the quiz questions. but no blog. nothing to say really. it's easy during the beck reboot - there is something to think about, write about each day. it's easy when there is a challenge - or a streak to keep up. but yesterday was a day of... loose ends. <BR> <BR> a positive day in some ways - my younger son's (middle child) birthday. and a break in work - nothing pressing. so i did spend time away from the computer. <BR> <BR> some struggle; ... Thu, 24 Nov 2016 06:42:13 EST decisions http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6270842 each and every day - decisions. should i do a video? ST or cardio? or both? walk or run? take it easy walk or power walk? on the beach, in the hills, or through the condos... <BR> <BR> and then there is the menu. breakfast - no decision, the same daily. lunch - leftovers? salad? soup? and dinner. soak beans? prepare salad in advance? leave enough time? or just grab the emergency hummus and salsa - or spaghetti... <BR> <BR> and then come the decisions i shouldn't be making - the ones that ... Tue, 22 Nov 2016 18:39:01 EST putting it together http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6270119 or balance. the right food. the right activity. and life's demands - like work. <BR> <BR> a good morning walk, hills and all. video with some steps, some stretching. easy meal planning with leftovers. some work. some gardening. and a lovely sunset. meeting the step goal with a final walk in the dark. <BR> <BR> another day... <BR> <BR> stats: <BR> steps: 15,011 <BR> miles: 6.7 <BR> floors: 75 <BR> video <BR> <BR> sunset <BR> <img src="http://photosaws.sparkpeople.com/guid/5fc9f933-aedc-4... Mon, 21 Nov 2016 06:44:17 EST exercise - molokai style http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6269888 when we arrive in molokai, our muscles have to get used to a whole new form of exercise. yesterday we walked the beach, a little over 4 miles, round trip, end to end. the surface varies from firm to mushy; you can be walking along at a good clip, or sinking halfway to your calves. different muscles respond. and some of it is flat, while other sections are sloped - again, different muscles are tensing, fighting, adjusting. earlier years, i couldn't make it both ways; we walked one way on the b... Sun, 20 Nov 2016 16:50:56 EST a day off... http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6269531 although i worked the night shift on friday, i returned to bed fairly early, and then declared it a no work day. we walked to the condos, where we watched 25 foot waves crashing to shore. returned home for lunch and a snooze on the lanai (with some spicy romance novel reading thrown in), then a few errands and a visit to the local nursery. DH is irrepressible; he has his work cut out for him (i guess he is feeling better now...). <BR> <BR> stats for the day: <BR> steps: 17,926 <BR> miles: 7... Sat, 19 Nov 2016 20:43:33 EST a full day http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6268857 it seems like we fit just about everything into yesterday - fitness video in the night, our first run since summer, some work, of course, two short walks "around the cul de sac," and our first sunset party with friends. <BR> <BR> i was pleased with the run; DH was not happy about the run-walk style, so we ran together, very slowly. and only in molokai - twice cars drove past us, realized who we were, backed up, and we took breaks to "catch up," standing in the middle of the road. <BR> <BR... Fri, 18 Nov 2016 08:53:59 EST getting back in the groove http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6268310 finally - i returned to the videos (jessica smith) that i had been doing starting a year ago up until i hurt my back last july. and the best part is that i start the day with almost 4000 steps right there - which makes it easier to reach the 15,000 step goal. <BR> <BR> to get those steps, or at least some of them, we joined friends at a beach where this monk seal was busy sunning himself: <BR> <img src="http://photosaws.sparkpeople.com/guid/34c27379-5413-4867-b680-37de163adda2.jpg"> <BR> <... Thu, 17 Nov 2016 08:19:56 EST settling in http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6267672 a little work, a little shopping, a little unpacking, and a little walking - settling in on the first day. not enough of anything - work still awaits, items still missing from the pantry, one suitcase still remains on the floor, and we hit the minimum step goal for the day - but we're sliding into island time. while this isn't a vacation (work follows me wherever i go), i'm glad to have a slow period at the moment. <BR> <BR> i wish i could say we made better food choices, but it wasn't one ... Wed, 16 Nov 2016 06:10:50 EST what now? another blog challenge? http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6267228 funny thing - after the various blog challenges this year, followed by the beck reboot, there was no problem deciding what to write each day. and here i am again, only this time the 5% challenge includes blogging this week - so no rest for the wicked. <BR> <BR> while i really enjoyed the beck reboot, i found it occupied a fair amount of time - each morning i read the chapter, i went to the beck team here on spark, and while i did not always write anything on the thread for that day, i read ... Tue, 15 Nov 2016 09:24:33 EST beck reboot day 44 - stay at your new weight - MAINtaining, the MAIN thing http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6266536 thought it was over? well, not quite... this is the very very last beck blog, this time around. <BR> <BR> MAINtaining. the MAIN thing. the hardest thing, according to some. the statistics of how many people stay at their new weight are out there somewhere, and they aren't pretty. but i credit beck with helping me maintain for over four years now, and these reboots (third time around) are fabulous refreshers for what it takes to do it. <BR> <BR> so how do you stay at your new weight? <BR> - ... Mon, 14 Nov 2016 04:24:54 EST beck reboot day 43 - lowest achievable vs lowest maintainable weight http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6266016 beck pink only counts 42 days, but this "afterthought," called "going forward" in the book, is perhaps the one that applies the very most for my own situation. i just reread my first blog from this reboot, where i explained that my weight was up close to my "scream weight" and i wanted to get back down to my "happy range". so here i am, at the end of the program, reading about lowest achievable and maintainable weight. <BR> <BR> so what is this all about? when we are motivated to follow the... Sun, 13 Nov 2016 04:50:27 EST beck reboot day 42 - practice, practice, practice... http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6265542 it's the last day of the reboot! and the focus is on reminders to think thin. presenting various scenarios, beck gives the following reminders? <BR> <BR> - hunger is not an emergency; i don't *need* to eat, i just want to eat <BR> - stop eating when the food you planned to eat is gone; hunger will subside in 20 minutes (don't eat to the point of over-fullness) <BR> - it isn't ok; i'm just fooling myself, strengthening my giving in muscle and weakening my resistance muscle <BR> - weight fluct... Sat, 12 Nov 2016 06:18:39 EST beck reboot day 41 - make a new to-do list http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6265095 day 41 - almost the end! the new "to do" list beck promotes ties it all together: <BR> <BR> daily: <BR> - eat a healthful diet, limited calories <BR> - eat mindfully <BR> - sit when eating <BR> - eat to mild fullness <BR> - monitor eating throughout the day <BR> - give yourself credit <BR> - spontaneous exercise <BR> - respond to sabotaging thoughts <BR> <BR> once a day to once a week <BR> - weigh in <BR> - discuss weight changes with coach <BR> - planned exercise 3x/week <BR> - make sure y... Fri, 11 Nov 2016 04:45:27 EST beck reboot day 40 - enrich your life http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6264669 over 15 years ago we met a newly retired couple, although they were not much older than us. and their motto was "if not now, when?" - which proved appropriate, as she passed away after not too many years. and DH and i often look at each other and quote mike, "if not now, when?" <BR> <BR> and to me, that is what this chapter of beck is all about. she says that many people think about all the things they will (be able to) do *after* they lose weight. and she says, why not start now? there is ... Thu, 10 Nov 2016 06:46:13 EST beck reboot day 39 - keep up with exercise http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6264203 as my readers know, exercise is absolutely a part of our lives - at least the basics of walking. reading about someone who is "completely out of shape" just does not apply in my case; we have our goal of 15,000 steps daily on the fitbit, and while life sometimes gets in the way, we come pretty close to averaging those 15,000 steps most of the time. where i have lost motivation, though, is both the aerobic - we haven't been running since summer, with one exception - and strength training, i ha... Wed, 9 Nov 2016 06:40:46 EST beck reboot day 38 - dealing with plateaus http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6263643 plateaus are part of the weight loss process. there are four approaches: <BR> <BR> 1. keep doing what you are doing and see if weight loss resumes <BR> 2. cut 200 calories daily and see if it helps <BR> 3. increase exercise and see if it helps <BR> 4. accept this level as goal weight call it maintenance <BR> <BR> it's been over four years since i hit my goal, which fluctuates give or take, so i have not had to deal with plateaus in terms of weight loss for a long time. but it is a normal pa... Tue, 8 Nov 2016 04:08:13 EST beck reboot day 37 - reduce stress http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6263090 i'd kind of forgotten this chapter. stress has never pushed me to eat; boredom does. still, stress is part of life, and not a healthy part, so the ideas beck proposes are indeed useful. <BR> <BR> three steps: <BR> 1. solve the problem (using the seven question technique, setting priorities) <BR> 2. relax (practice relaxation techniques) <BR> 3. change your mindset <BR> <BR> #3 is where the meat of this chapter lies. <BR> - relax your standards - stress is caused by setting standards that a... Mon, 7 Nov 2016 04:25:06 EST beck reboot day 36 - believe it! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6262615 i love this one. the day when you take stock of all the things you know how to do, all the things that show how you have learned to think like a thin person. all the things that you never really believed you could master. <BR> <BR> because that is what beck says people who come to her to lose weight have problems with - they think "it's not going to last" - except it does. beck says to look at the things you couldn't do when the program started, and make a list of them now. all the technique... Sun, 6 Nov 2016 04:42:21 EST beck reboot day 35 - get ready to weigh-in http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6262232 since i'm traveling, i won't be weighing in (and haven't been), but given the lack of opportunity for snacks, decent food choices at meals, and reasonable level of walking, any weight gain when i return home will be due to salt and will soon fall off with clean eating at home. the important thing to remember is that the scale is a tool that provides information, not something that should have any effect on the emotions. <BR> <BR> the beck checklist: <BR> - review advantages of maintaining ... Sat, 5 Nov 2016 09:30:24 EST beck reboot day 34 - solve problems http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6261706 in a way, today is a rehash of previous days - applying the skills learned earlier - recognize thinking mistakes and 7 question technique - to problems that crop up that may cause emotional eating. and i will take a shortcut here - thinking mistakes are described on day 26, seven question technique day 27, and emotional eating yesterday, day 34. <BR> <BR> so today is a practical synthesis - with the point that essentially any problem can be overcome - or accepted - without leading to eating... Fri, 4 Nov 2016 05:06:24 EST beck reboot day 33 - eliminate emotional eating http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6261221 some people eat for emotional reasons; all my romance novels seem to include bringing out ben and jerry ice cream when the going gets tough (or the hero gets going...):-) <BR> <BR> me, not so much. boredom, yes. but the worst emotional situation i experienced (long ago) actually saw me lose weight; i stopped eating instead until i got a handle on the situation. <BR> <BR> beck's approach: <BR> - label what you are feeling (i do this about boredom - you aren't really hungry, you're just bor... Thu, 3 Nov 2016 04:26:33 EST beck reboot day 32 - plan for travel http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6260685 gee, did beck read my itinerary, or what?! because here i am, traveling again. of course, we do travel fairly often. which is why i have this chapter internalized real well. <BR> <BR> beck says plan a strategy in advance. you can <BR> a. stick closely to your diet <BR> b. allow yourself some extra calories daily <BR> c. stick closely but allow yourself a splurge on the last day <BR> <BR> she herself chooses b. to offset weight gain: <BR> a. try to include extra exercise <BR> b. eat brunc... Wed, 2 Nov 2016 04:03:39 EST beck reboot day 31 - decide about drinking http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6260102 drinking. now there's a sensitive subject. not that i drink a lot. and i only drink wine - very rarely a margarita, in an appropriate setting, or champagne, to celebrate something. but a relaxing glass of wine at the end of the day with DH, preferably watching a sunset - especially when we are in molokai, where that is a "spiritual" event, you *have* to watch the sunset - that is a part of enjoying life for us. <BR> <BR> and remember when i wrote a few blogs back that i envied people who dr... Tue, 1 Nov 2016 03:16:52 EST beck reboot day 30 - stay in control when eating out http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6259587 well, wasn't this appropriate! because for the next week, i will be eating out just about every meal. we are heading to san francisco for a conference, with first stop seattle, today. and first restaurant meal this evening. my next home-cooked meal will be next monday... <BR> <BR> so the timing is good. we have various periods in our lives where we are on the road, and since this is my third round of beck, i have had plenty of opportunities to internalize the strategies. no longer do i look ... Mon, 31 Oct 2016 04:28:30 EST beck reboot day 29 - resist food pushers http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6259131 if we didn't live like such recluses, this would be an important chapter. but we have a very limited social life most of the year, and the times of year we do have a social life, i try to include those occasions in the plan. still, the lessons here are important - and sometimes i even have to apply them to DH kindly offering me something that is not on my plan (like cheese! or cheesy sandwiches with melted cheese!). <BR> <BR> beck points out how we don't want to disappoint people who have g... Sun, 30 Oct 2016 06:01:38 EST beck reboot day 28 - weigh-in day http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6258708 today is a double whammy weigh-in day, both for beck and for the 5% challenge. beck points to three responses to weighing in: <BR> <BR> 1. wohoo - look at all the weight i've lost, this is gonna be a piece of cake... (ok, beck didn't say that... but you get the idea). <BR> response: that's great that you lost so much this week, good job dieting, but it won't always be that way <BR> <BR> 2. dang, i've been working so hard and this is all i've lost? it's just a drop in the bucket! <BR> respon... Sat, 29 Oct 2016 06:49:57 EST beck reboot day 27 - master the seven question technique http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6258219 ugh. if i didn't like identifying sabotaging thoughts and recognizing thinking mistakes, i really really don't like mastering the seven question technique - not this time reading beck, or the last two. i'm so resistant that we'll start right here by listing the seven questions, and then using them on my resistance... <BR> <BR> 1. what kind of thinking error am i making (see day 26) <BR> 2. what evidence is there that this is not true, or not completely true? <BR> 3. is there an alternative e... Fri, 28 Oct 2016 04:08:43 EST beck reboot day 26 - recognize thinking mistakes http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6257734 now we are getting into the part of beck that starts to get tough for me - the analysis part. it's hard for me to keep these "mistakes" straight in my mind, to attach them to my sabotaging thoughts. let's start by listing the types of common thinking errors, according to beck: <BR> <BR> 1. all or nothing thinking - on the diet or off the diet; success or failure. <BR> 2. negative fortune telling - negative prediction of the future, without thinking of other possibilities (if i didn't lose we... Thu, 27 Oct 2016 04:10:48 EST beck reboot day 25 - identify sabotaging thoughts http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6257254 we all have sabotaging thoughts, whether we realize it or not. it's what makes it "ok" to go off plan. but it isn't, of course. in this chapter, beck wants us to actually think about what we are thinking when we see food that is not on the plan but are tempted to eat anyway. a list is given in the book, some of which apply for me, many do not. i don't care about "it's not fair" or "everyone else is eating," but "it will go to waste" or "i'm going to eat it eventually anyway" or "it's just a f... Wed, 26 Oct 2016 04:29:11 EST beck reboot day 24 - deal with discouragement http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6256705 sometimes the going gets tough. motivation is high in the beginning, but inevitably there comes a time in the process when it all seems like too much. and beck says to sit back and look at just how many hours really were that bad - and inevitably, it really is only a few, not constantly. the answer is to recognize that it really is only a few hours of negativity in a vast sea of everything is just fine. to find the strength to go on despite this negativity. to remember just why we are doing t... Tue, 25 Oct 2016 04:18:02 EST beck reboot day 23 - it's unfair... http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6256171 today beck addresses those feelings of unfairness that may crop up - that others can eat the homemade cookies or chocolates or whatever else is on offer, but you can't because they aren't on the plan. essentially, the answer is what my son's first grade teacher told him when he wailed that something was unfair on the first day of school - life is unfair. get on with it. only beck says, acknowledge it - yeah, it's unfair that they can eat what they choose, but if i did it, it would mean that i... Mon, 24 Oct 2016 04:14:27 EST beck reboot day 22 - oh well! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6255707 like "no choice", "oh well" is a key in beck's teachings. it means "i don't like this but i'm going to accept this and move on." and it's a good strategy to have in the arsenal of mantras, like "hunger is not an emergency" and "not my food" - oh well. when things seem unfair. when others eat what they want and you don't/can't. when it all seems like too much work. when the scale doesn't move the right way. when you want seconds. when that rebellious feeling comes on. oh well... once you accep... Sun, 23 Oct 2016 05:50:36 EST beck reboot day 21 - get ready to weigh in http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6255254 beck presents a reasonable view of the scale - on any given day, we weigh exactly what we should, given what we ate, how much energy was expended in the past few days, the amount of fluid your body is retaining, and other biological influences. <BR> <BR> if the scale is down, celebrate. <BR> if the scale is up - forget about negative thoughts; they don't help. figure out what may have gone wrong, what needs tweaking. <BR> don't expect the scale to go down every week. it isn't realistic. do... Sat, 22 Oct 2016 05:54:02 EST beck reboot day 20 - get back on track http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6254792 it happens. we eat something unplanned. something we "shouldn't" eat. but that is not a license to just say the heck with it, i may as well eat whatever i want now. instead, when you recognize what you've done, give yourself credit, and get back on track. in the grand scheme of things one such "violation" isn't going to affect your weight loss (and the book shows a pyramid illustrating all the thing you would have to eat to actually gain a pound, and it isn't pretty:-) <BR> <BR> beck says to... Fri, 21 Oct 2016 04:43:50 EST beck reboot day 19 - stop fooling yourself http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6254335 i seem to have a problem counting days; yesterday was actually 18, today is 19. maybe i'm fooling myself that i can get through this faster?! <BR> <BR> stop fooling yourself - all those lovely deluding thoughts; it's ok to eat something because... it won't matter, it's just a few calories, it's hardly worth saving, everyone else is eating it, just this once, i want it, i don't care - lots of variations of deluding reasons for eating something that isn't on the plan. <BR> <BR> and it all bo... Thu, 20 Oct 2016 06:23:40 EST beck reboot day 19 - change your definition of full http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6253806 this is a really good lesson - and one that i have found, once again, is ingrained into life, now that i am reading beck for the third time. the rule is to ask yourself after each meal "can i take a moderate to brisk walk?" - if the answer is yes, that is the goal. if the answer is no, you have eaten too much and need to reassess your definition of full. <BR> <BR> for me, there are two types of fullness - the awful one experienced say, after a thanksgiving meal, when you have to try everyth... Wed, 19 Oct 2016 03:59:48 EST beck reboot day 17 - end overeating http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6253277 the aim of today's lesson is to end overeating. we are to intentionally place more on the plate and not eat it - and throw it away. which really goes against everything i (we) practice and believe - recognizing portions and only taking what you can and should eat. the issue of course arises at restaurants, where portions are much larger than they should be, and there is the temptation to keep eating beyond the point of fullness because it tastes good, because it is there. my go-to is to draw ... Tue, 18 Oct 2016 04:30:26 EST