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/ food as fuel or pleasure? http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5858460 a few days ago i read a blog by watermellen on changing beliefs: <BR> <BR> <link>www.sparkpeople.com/mypage_public_jo<BR>urnal_individual.asp?blog_id=5854102 </link> <BR> <BR> she is blogging daily about siebold's fatloser program of videos: <BR> <BR> <link>fatlosers.com </link> <BR> <BR> while i haven't actually read /viewed siebold directly, reading watermellen's blogs has been fascinating to see not only what he says, but through her filter. well worth it. <BR> <BR> anyhoooo... Tue, 20 Jan 2015 06:40:00 EST one step forward, two steps back, then forward again... http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5856903 ok, so the potluck went well, mainly because the temptations weren't there. dinner with friends... well, not so great. feeling relaxed in a friendly environment, instead of nervous about meeting strangers (and wondering if i would be wearing my food rather than eating it) combined with yummy hummus, plus that devilishly tempting cheese and crackers, and let's just say that my resistance muscle only held out for so long. still, at least the cheese and crackers i held myself to one... of each:)... Sun, 18 Jan 2015 07:04:07 EST navigating the potluck waters http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5855547 so after dealing with the aftereffects of a weakened resistance muscle (and i should note that my cheese issue is not only a trigger food, but that i do my best to follow a plant-based whole foods vegan diet - so giving in to my desire for cheese is a double whammy), i had a potluck to go to last night. the first thing i knew i would do was to bring a main course dish that i knew i could eat and fill up on - while i toyed with the idea of the most amazing white bean-based "macaroni and cheez"... Fri, 16 Jan 2015 06:34:45 EST caution... danger ahead... http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5854787 so i know exactly how and why i slipped up in the past. and now that life has gone from struggling to get out and fit in exercise in frigid washington to flip flops and miles easily enjoyed in the molokai heat, my weight dropped to an all-time low. which means it is oh so easy to say sure you can have that, of course you can eat that, it won't matter... until it does. so yesterday had its slip-ups - couldn't resist DH's cheese and crackers (dangerdangerdanger), and of course i can't eat just ... Thu, 15 Jan 2015 05:39:25 EST mindset http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5853227 the more i think about "what went wrong" last year, it was a matter of mindset. as long as my weight was low, and scraping the bottom end of maintenance, i thought i could go back to eating anything, trigger foods and all - after all, we were exercising at a high level, why not, what a treat! the problem was that i taught myself to go back to "the old ways" - the habits that led to weight gain in the first place. and when the excess exercise period ended, and the scale started to climb, the p... Tue, 13 Jan 2015 05:58:46 EST life is a beach - photos http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5851956 saturday was lovely - it was DH's birthday, and we began our "celebration" with a walk on the beach. it was just before sunrise, and a bit chilly when we got there: <BR> <BR> <img src="http://photos-ak.sparkpeople.com/nw/1/6/l1693390612.jpg"> <BR> <BR> and the first rays of the sun came up over the hills behind us, lighting the waves: <BR> <BR> <img src="http://photos-ak.sparkpeople.com/nw/1/9/l1965722120.jpg"> <BR> <BR> 13 year old pelle is happy as long as he finds a stick <BR> <BR... Sun, 11 Jan 2015 16:37:52 EST mixed messages http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5851003 i'm on my own now. i've read the books (berkeley and beck), i've made the lists and response cards. i've learned the messages that speak to me most. <BR> <BR> so what does life offer that is different now? more exercise than i experience most of the time in any of my other environments; yesterday my 15,000 step goal was superseded with over 7,000 steps - the four mile run is extended by a walk on the beach (hooray, finally put my toes in the sand and the water) plus the uphill walk home fro... Sat, 10 Jan 2015 11:29:18 EST one step at a time http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5850006 so much to do - errands to run, organizing at home, weeds to pull in a jungle of a garden, work crying out from neglect, while still trying to follow through on the healthy habits developed through beck. where i would have wanted to stop for lunch in town last year because i was hungry and had to eat NOW, this year i knew hunger wasn't an emergency - and with good planning i had a healthy lunch waiting for me at home (Beck response card says: i don't have to eat NOW because i know i am going ... Fri, 9 Jan 2015 05:41:17 EST settling in http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5849189 our first day was an active one - a good long morning walk, some time in the garden pulling weeds, shopping for supplies. many hugs and greetings with old friends and acquaintances. first sunset celebration - fairly well controlled. i had a lentil salad ready and waiting to avoid the bad choices of past years (too lazy to prepare healthy food, so just eat ... whatever). planning. <BR> <BR> trying to keep Beck "top of mind" - eat sitting down (slipped up a bit there, mainly because we don't ... Thu, 8 Jan 2015 05:28:07 EST traveling - putting it all into practice http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5848426 i can't seem to help it - everything seems to be going through the lens of Beck's solution, including our travel day yesterday. <BR> <BR> everything went incredibly smoothly, despite a few glitches - DH's cooler of cheeses was accidentally dumped by the shuttle driver (we didn't know you could tape it shut, did so afterwards, and found that everyone else did too), but everything arrived just fine - and the cooler was even inspected by TSA and re-taped afterwards (we had never noticed it bef... Wed, 7 Jan 2015 09:37:26 EST more beck in real life http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5847349 DH and i lead a fairly sheltered life; we decide what, when, where and how we will eat with no outside influences. if i serve too much, DH has no problem telling me he has had enough, doesn't want to feel overfull, and leaves the rest of his food for later (or the trash, whichever comes first). but, it seems he doesn't want to do this In Real Life. we are in transit, staying with a dear friend, and had made what we thought was the "healthier" choice by accepting her invitation for dinner, ins... Tue, 6 Jan 2015 06:49:45 EST red shoes http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5846335 thank you all for the kind, kind comments (compliments!) on yesterday's blog. we returned to the store with DD yesterday, and the final decision was the blue dress - it fits beautifully, is totally comfortable, gorgeous neckline and back, and most important, doesn't compete with her ladyship, the bride <em>334</em> . <BR> <BR> the next task was to find shoes; other than the previous weddings in the family, the last of which was 2009, i haven't worn anything but running shoes, flip flops,... Mon, 5 Jan 2015 06:54:40 EST what thin means and beck in practice http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5845351 a few days ago i read a blog by onekidsmom on what "thin" means; i hadn't really thought about it before. but yesterday i got to experience it, along with beck in practice, in one of the most fun ways possible. <BR> <BR> one of the first beck exercises is to list all the reasons for losing/maintaining weight. my first is to grow old as actively and as healthily as possible with DH; we both have family members that have reached 100 years and beyond. my number two reason is more in the presen... Sun, 4 Jan 2015 06:08:02 EST on the road and getting ready for the winter 5% challenge http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5844486 looks like i'm in the blogging habit now and it's the first day post-Beck. how did it go? <BR> - since i won't be opening the book daily, i copied the daily "to-do" list to the reminders program on my laptop; read it first thing this morning. <BR> - planned meals as well as possible, considering i don't know where we'll be eating today <BR> - loads of spontaneous exercise yesterday cleaning, packing, and shutting down the house <BR> - planned exercise - ST arms plus walk with pelle in the mor... Sat, 3 Jan 2015 06:48:35 EST Beck days 41/42 - make a new to do list/practice, practice, practice! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5843600 the timing is perfect. today, our bags are packed, pelle the border collie knows something is going on, and we will be trading in snowshoeing in single digit temperatures for walking on white sandy beaches, after surviving a few days of the seattle rain. <BR> <BR> Beck says to make a new to-do list, breaking it down into daily, weekly, and as needed activities. because of the challenges that lie ahead - social situations and work overload - i'm going to try to stay as faithful to the plan a... Fri, 2 Jan 2015 07:13:07 EST Beck day 40 - enrich your life / happy new year! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5842503 ohmyohmyohmy. my Beck journey is drawing to an end, along with 2014, now behind us. and i would like to thank each and every one of you who have read and commented on my blogs - your thoughts and comments are so greatly appreciated! <em>304</em> <BR> <BR> today's lesson is to enhance our lives now, don't wait until after losing weight. people tend to put their lives on hold until they've lost weight, but Beck says do it NOW. live - set new goals, work toward them, schedule them on the c... Thu, 1 Jan 2015 06:31:06 EST Beck day 39 - maintain your exercise schedule http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5841685 as i look at my last upswing on the roller coaster, i know that this is a big one - the one time of year that exercise gets sacrificed is that silly season, when work occupies about 28 hours per day. Beck points out: <BR> <BR> - remind yourself of the benefits of exercise, not only now, but as you grow older. well, i'm already older, and i'm already reaping the benefits - and i don't want to lose them! i'm in better shape now at 63 than i ever was at 36. <BR> <BR> - read response card #7 - ... Wed, 31 Dec 2014 04:27:42 EST Day 38 - managing plateaus http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5841023 today Beck addresses plateaus - which are a normal part of the weight loss process for anyone with more than 20 lbs to lose. there are 5 ways to deal with a plateau: <BR> <BR> 1. keep doing what you are doing <BR> 2. go back to measuring and weighing everything to see that you really are getting the calories you think you are (and not more) <BR> 3. cut calories by 100-200 (if a doctor approves) <BR> 4. increase exercise by 15-30 minutes per day <BR> 5. accept that this is goal and transition... Tue, 30 Dec 2014 06:05:44 EST Beck day 37 - reduce stress http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5840311 Beck points to an overload of stress as a source of overeating, and reviews the skills to cope with unreasonable stress (stress can also be positive as a motivator). the approach is to <BR> <BR> a) solve problems using the 7 question technique <BR> b) set new priorities <BR> c) relax <BR> d) sleep <BR> e) loosen rigid self imposed rules; replace "always" and "never" with "reasonable" <BR> <BR> for me, my work is the main source of stress during what i call "silly season" - a time when i ne... Mon, 29 Dec 2014 04:37:38 EST Beck day 36 - believe in yourself! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5839746 wow - the last week of Beck is here. and perfectly timed; we will be packing at the end of the week for our next adventure, and these skills will be firmly tucked in the baggage. <BR> <BR> today i created my "believe it" card - <BR> <BR> I’m maintaining weight because I’ve learned how. I now know: <BR> <BR> 1. What I have to do: plan my eating, eat slowly while sitting down, anti-craving strategies <BR> <BR> 2. What I have to remind myself: hunger and cravings are not emergencies, NO CH... Sun, 28 Dec 2014 08:42:18 EST Beck day35 - prepare to weigh in http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5839181 week 5 is drawing to a close - and what a week, quite timely given the season. this week focused on outside challenges: how to deal with restaurants, alcohol, travel, emotional eating, problem-solving. the first three were important to me; the latter two, not so much. having a plan underlies everything; identifying the issues and asking the right questions - these are important tools in any situation. <BR> <BR> today's Beck focuses on reactions to tomorrow's weigh-in. i'm still at low end, a... Sat, 27 Dec 2014 08:19:27 EST Beck day 34 - solve problems http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5838705 christmas day was beautiful - blue skies and sunshine, and not too cold. took a 6 mile walk with DH in the morning, and another 4 miles with DD in the afternoon - lovely! baked cookies, and ate them sitting down. calories stayed within plan. usual family crisis caused by oldest son making a scene (if he can't come, we all miss him, if he does come, invariably a "crisis" arises). and as i noted yesterday, my reaction to such emotional disturbances is not to eat, but to get out and walk it off.... Fri, 26 Dec 2014 09:29:57 EST Beck day 33 - soothe emotions without food + challenges http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5838232 major hurdle - christmas eve, and our one christmas party, survived! at the party, i wound up chatting with wine glass in hand, and did not eat anything - i chalked it up to the social discomfort of not feeling comfortable eating in such situations, plus having to figure out what is vegan or be disappointed with myself for giving in, but perhaps the Beck concept of only eating when sitting played some role? hmmm... at any rate, good job! <BR> <BR> did all my cooking in the morning, which is ... Thu, 25 Dec 2014 06:54:25 EST Beck day 32 - prepare for travel + temptations http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5837783 yesterday went well, pretty much stuck to plan. didn't have time for all the snacks planned (i'm trying to think of everything i *might* have and include it so i have the option, without going off plan. still low end of calories and scale. <BR> <BR> i've made my plan for today, but instead of listing all the possible snacks i might have, i have given myself one large cookie allowance. today is going to be a day of temptations, and i don't want to have to resist everything, so i'm giving mys... Wed, 24 Dec 2014 05:01:15 EST Beck day 31 - to drink or not to drink http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5837123 it turns out the timing was perfect for yesterday's assignment. the decision was made to go out to a restaurant for dinner, i decided what i would have before we got there. ate half the portion and brought half home, had a few spoonfuls of desert and put the spoon down. and walked out the door feeling "this is so great, i'm not feeling overly full!" mission accomplished. <em>248</em> <BR> <BR> and so moving on to day 31 - a whole month of beck! - to drink, or not to drink. certainly the ... Tue, 23 Dec 2014 04:53:08 EST Beck day 30 - eat out with ease http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5836640 yesterday went well - food went according to plan, all goals met for exercise. discussed food pushers with DH (aka the coach). he agreed that he was just being nice when offering food at times when i don't eat (he is actually one of the main pushers in my life that way), could understand that some people might be insulted, but could not imagine food pushers who deliberately tried to get someone to eat off of plan to sabotage their weight loss. i said i could see it happening... <BR> <BR> pot... Mon, 22 Dec 2014 05:02:01 EST bonus blog - thoughts on calories... http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5836190 until now, i did not have my fitness tracker connected to the nutrition tracker. i lost weight by hugging the low end of the calorie range; i've mostly stayed at the high end of the range since reaching goal and maintenance. but i occasionally went over the calorie count, without the scale complaining, and i have also regularly received messages that my. calories were not sufficient for the activity level. <BR> <BR> i thought it would be a good idea to have a calorie range that was realist... Sun, 21 Dec 2014 06:55:21 EST Beck day 29 - say no to food pushers http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5836185 recap of yesterday: not my best day in terms of planning, leading to the good, the bad, and the ugly. <BR> <BR> the good - went cross country skiing with my big bro in the morning. he was incredibly patient with my fears and talked me down the tiniest hills. yes, i am afraid of the tiniest hills. oh well. but, i conquered most of them - good job! and we had a really really good time. <BR> <BR> then when i got home, after lunch, DH and i went snowshoeing - which was actually far more work t... Sun, 21 Dec 2014 06:42:37 EST Beck day 28 - prepare to weigh in tomorrow http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5835777 and so week four is coming to an end. reviewing yesterday, a late start in the morning for our walk meant a long stretch from my night-time breakfast until lunch, but hunger was not an emergency, and i managed just fine, if a bit grumpily here and there. i'm beginning to rethink my planning and may schedule some of my snack for mornings like this one, because we ate lunch so late that i never became hungry for the snack. and since skipping the snack, i was probably a bit hungrier for dinner. ... Sat, 20 Dec 2014 08:51:53 EST Beck day 27 - seven questions http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5835239 i made my response cards yesterday to the sabotaging thoughts from the day before, but essentially stayed on track (and the scale agrees!) so nothing more to add for yesterday. credit given for totally ignoring the potato chips that the snackers were snacking on, while i limited myself to my planned pistachios (count them, 23!) and my glass of wine. good girl! <BR> <BR> for day 27 beck introduces her seven question technique - these questions are to be applied to each sabotaging thought, res... Fri, 19 Dec 2014 05:48:15 EST Beck day 26 - identify and correct thinking errors http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5834735 after yesterday's task of writing down sabotaging thoughts (yes, i did it! at least two of them... <em>248</em> ), now we are to learn to identify and correct thinking errors. the book lists 9 kinds of thinking errors; the workbook provides a chart of 12 types of thinking errors. for my two sabotaging thoughts yesterday - it won't matter if i just eat this xxx - and - it will get thrown out if i don't eat xxx - i identified two types of thinking errors. <BR> <BR> the first was self deludin... Thu, 18 Dec 2014 04:44:24 EST Beck day 25 - identify sabotaging thoughts/pay attention to thinking http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5834226 so yesterday was the perfect set-up for today's beck lesson. although i tweaked the food plan for the final decision of dinner, everything went pretty much according to plan until... we were finally ready, the water was boiling for the pasta, and we decided a) it was officially the holiday season, so we had a glass of wine and b) while waiting for the pasta to cook i could not resist DH's crackers and cheese. most of the time, no problem. but it was late, more than an hour past usual dinner t... Wed, 17 Dec 2014 04:49:31 EST Beck day 24 - deal with discouragement http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5833714 this week focuses on tools for dealing with the tough spots in dieting; since i am already in maintenance, and the low end at that, i'm not feeling particularly discouraged, but i still want these tools in the toolbox because i know that challenging times lie ahead, the same pitfalls that brought me down (or up in weight) last winter. not this year... so yesterday basically went as planned. calories and exercise goals met. <BR> <BR> today beck addresses dealing with discouragement - the kind... Tue, 16 Dec 2014 05:15:57 EST Beck day 23 - overcoming feelings of unfairness http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5833239 so a recap of day 22: still a problem with making a plan and sticking to it. i make the plan, but life seems to get in the way. yesterday was gorgeous, and we went for a hike on the clean crunchy snow - no need for trails, we could walk anywhere up the mountain. it was magnificent! when we were done, we decided to go to the restaurant at the nearby ski resort. we both made really good choices, ordered salads (and i asked for mine with beans to make a good vegan meal). good job! we both felt a... Mon, 15 Dec 2014 07:27:19 EST Beck day 22 - oh well! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5832681 three weeks down, entering the fourth week now! so many skills acquired... <BR> <BR> yesterday was back on track for exercise, and better for diet. everything was written down, but i didn't exactly stick to plan, and the substitutes wound up slightly higher in calories than the original plan. should have written the substitutes down before i ate them, to see if the calories balanced out, but.... oh well! and on the bright side, leftover potatoes sitting in full view were left untouched, food... Sun, 14 Dec 2014 05:50:56 EST Beck day 21 - prepare for the scale http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5832256 finally home after four days of travel. and it turns out i am putting the lessons of the last few days into practice more so than i had expected. even though i thought i was using the tools Beck provides, it appears i was fooling myself (day 19) and now it is time to get back on track (day 20). i weigh in daily, and of course the scale was low on tuesday, the day i did the "hunger is not an emergency" experiment. but restaurant meals took their toll, and of course he scale climbed a bit each ... Sat, 13 Dec 2014 07:09:16 EST Beck day 20 - get back on track/start over right now http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5831751 first, thank you everyone who comments - i don't have too much time to spark while we are traveling, but i read them all and so appreciate the encouragement. <BR> <BR> yesterday was another day of restaurant meals, but feeling pretty good about exercising the tools i've accumulated here. planned what i was having before we went in. shared the main course to avoid overeating. wasn't afraid of disappointing people when the hummus arrived with a pool of olive oil on top (why do they *do* that)... Fri, 12 Dec 2014 05:59:30 EST Beck day 19 - don't deceive/fool yourself http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5831184 we are traveling right now, so meals are at restaurants. with my new skill that hunger is not an emergency, i went from breakfast at 2 a.m. to lunch at 1 pm and then dinner at 7 pm without being bothered at all. we had snack food in the car, but didn't take it out. most interesting - when i had suggested to DH that we order naan but leave some of it because we don't need all those calories, and it was part of Beck's experiment that it's ok to leave food or throw it out, he didn't like the ide... Thu, 11 Dec 2014 04:50:26 EST Beck day 18 - redefine full http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5830640 so yesterday i did the exercises for two day - i finally had the day when i skipped lunch to recognize hunger, rate it, and understand that although hunger causes discomfort, it is not an emergency. since i eat breakfast at 1 a.m., and did not want to go all the way until 7 pm without food, i ate a "snack" in the morning at 10 a.m. and then did not eat again until we arrived at the restaurant at 7 pm after driving in the car all day. i had our usual car snack along, but DH never asked for it ... Wed, 10 Dec 2014 04:55:07 EST Beck day 17 - learn to stop overeating http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5830070 being busy with work, and keeping my "appointments" with exercise, and only eating while sitting down are all helping me to avoid unplanned eating - who has time? by contrast, being busy with work last winter, when i gained 15 lbs back, was the cue to eat whatever i could find, because who had time to plan or make sure healthy food was around? but yesterday, stayed totally on plan with the exception that i traded out one salad for another - the kale was crying that it needed to be eaten, whil... Tue, 9 Dec 2014 04:50:06 EST Beck day 16 - No Choice to unplanned eating... http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5829431 yesterday was a challenge for exercise - ST in the early morning, got that done (good job!), but the morning walk got pushed off by work until after lunch. still, we walked 4 miles then, and another 1.5 miles after work and before dinner. just short of the 15k mark, but at this point we'll have to be happy with what we can fit in to the hours of the day - and this is the plan i need to push, even when work is crazy. we still had 13k steps - good job! <BR> <BR> yesterday was the first day of ... Mon, 8 Dec 2014 03:47:13 EST Beck day 15 - start your diet! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5828945 ok, today is the day - week 3 begins with start your diet. well, obviously i've started mine long ago. but i'm going to try it beck-style. <BR> <BR> today begins with a weigh-in - no problem there, i'm at the bottom end of my maintenance weight. the trick now is to stay here! maintenance... <BR> <BR> i created a food plan yesterday - well, today is the easy day, leftovers from yesterday, so just copy it over. but i also wrote the food plan for tomorrow. i need to do this in the morning, too... Sun, 7 Dec 2014 05:18:54 EST Beck day 14 - get ready http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5828454 wow - it's the end of week 2 of Beck, and tomorrow the diet begins. of course, since i'm in maintenance the "diet" has been ongoing, that's why i am where i am. but i want to stay here, and so i will do it anyway, as Beck's first response card says. <BR> <BR> this is a challenge for me - actually planning what i'm going to eat in advance. i have come so far that i plan on the morning of each day, but that makes it harder if ingredients are missing - you have to run to the store, which doesn... Sat, 6 Dec 2014 05:21:48 EST bonus blog… sometimes dreams come true... http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5828214 it's a silly little dream, but a dream nonetheless. whenever i see couples running together, i have always wished that i could do that, run next to my better half, be able to keep up. of course most of those couples are half our age. still, my better half is far more athletic than i am (able to climb tall mountains at a single bound…with an 80 lb backpack, etc), and i have been run/walking galloway style for some time now. which means short spurts of running with intervals of walking. typica... Fri, 5 Dec 2014 16:41:37 EST Beck day 13 - decrease hunger and cravings http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5827918 yesterday's lesson was that hunger and cravings are not an emergency; today's is learning the techniques to resist the cravings. the book gives both mindset techniques and distraction techniques; the workbook focuses on distraction. <BR> <BR> mindset focuses on recognizing the craving, and remembering that it is not an emergency; the discomfort really isn't all that bad when you remember the scale you created yesterday. question whether giving in will be worth the way you'll feel afterwards... Fri, 5 Dec 2014 04:59:14 EST Beck day 12 - tolerate hunger and cravings http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5827321 today's lesson is to learn to tolerate hunger and cravings in order to learn to refrain from eating when it is not yet time to eat. each time you refrain your are building your "resistance muscle". if you give in, you are strengthening your "giving in habit". being hungry is a discomfort, but you don't have to eat. so the idea is to think about things that caused real discomfort in life, then to rate the discomfort you feel through the day to recognize that hunger discomfort is nowhere near ... Thu, 4 Dec 2014 04:38:48 EST Beck day 11 - identify hunger, desire, and cravings http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5826762 today Beck say it's time to identify the difference between true hunger (rumbling stomach), desire (inclination to continue eating, despite a reasonable meal), and craving - yearning for a particular food even when full. <BR> <BR> the book says to monitor before, during, and after meals; the workbook says to monitor hunger/desire/cravings each hour on a scale of 0 (not hungry) to 10 (ravenous). <BR> <BR> because of my weird working schedule - midnight to 6 a.m., sleep until about 9 a.m., t... Wed, 3 Dec 2014 04:53:27 EST Beck day 10 - set achievable/realistic goals http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5826181 i'm caught up in the workbook now, to the same point as the diet solution book. one calls today achievable goals, the other realistic. for weight loss, Beck says to set goals of 5 lbs of loss at a time, and to have rewards to meet those goals. <BR> <BR> i am very much in maintenance now, however, and my goal is to learn how to stay there. for one month; for two months, for six months - forever - without the yoyo that i've experienced in the past. after reading slenderella's blog, i moved my... Tue, 2 Dec 2014 04:40:10 EST Beck day 9 - select an exercise plan http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5825546 ah, this one is easy for me. daily exercise is who i am, it's what i do. the border collie needs to get out every day, and so do i. and DH. so we do. don't need to make an appointment; there isn't a day, regardless of weather, that we don't head out the door. so much so that in a few days it will be two years that i've had the fitbit, and we've already covered over 11 million steps! the current goal is 15,000 steps daily; missed it once this month, when the wind chill was minus 37 degrees. mo... Mon, 1 Dec 2014 04:37:44 EST Beck day 8 - create time and energy http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5825001 welcome to week 2! the first week Beck teaches <BR> - benefits of cognitive therapy techniques - <BR> - review why you want to lose/maintain weight several times a day <BR> - choose a diet/backup plan <BR> - sit down, eat slowly and mindfully <BR> - give yourself credit continually for helpful eating behaviors <BR> - recognize sabotaging thoughts <BR> <BR> now on to week 2, and the first day it is time to create time for what lies ahead. time to plan meals, make lists, shop for food, and ... Sun, 30 Nov 2014 05:19:24 EST