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/ lifestyle habits - plus a fall walk http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6014137 i never call what we do "dieting"; it's a lifestyle of habits. some of which i am trying to improve - like planning what we eat. i've never successfully made a menu, shopped for it, and cooked from it; instead, i go to the store, gather delicious healthful ingredients (veggies and fruits, mainly), and then decide which vegetable or bean is talking to me that day to plan the meals for the day. and then there are some days when the meals are planned in the early morning before i start working, ... Tue, 13 Oct 2015 04:42:53 EST i can climb mountains... http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6013553 with the beck trek reboot still fresh in my mind, yesterday we headed off for yet another hike in the mountains. one of my reasons for maintaining a la beck is to be able to hike the mountains. and after several hikes in the 12-15 mile range, yesterday's 5.5 miler felt pretty easy on the legs, except for a different challenge - snow and exposure along trails on ledges with steep drop-offs to the valley. <BR> <BR> <img src="http://photosaws.sparkpeople.com/guid/b0da3678-5593-4db2-b8c3-249d... Mon, 12 Oct 2015 06:44:43 EST post-beck trek http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6012989 oh my. first morning without a beck chapter to read, think about summarize... but i read a few blogs, and i will continue to do so - especially those who have been taking the trek a bit slower. <BR> <BR> meanwhile, time to look at my own reasons for maintaining - especially since the short-term goal of fitting into TheDress for DD's wedding has now been achieved. <BR> <BR> 1. grow old with DH, healthy and active - my dad just turned 100, lives alone (in the house where i was born!), walks ... Sun, 11 Oct 2015 03:57:34 EST beck trek day 44 - maintaining http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6012503 wow. the last beck trek blog. what a great refresher course - reviewing all the tools that brought me to a weight i never would have imagined possible! beck asks <BR> <BR> "Did you think when you first picked up this book that you'd really get here? Well, you have!" <BR> <BR> if you are reading these beck trek blogs from the sidelines, you can't help but see the enthusiasm from all of us "believers". try it! really! it does work. <BR> <BR> so how do we stay at this new weight? <BR> <BR> ... Sat, 10 Oct 2015 06:57:30 EST beck trek day 43 - achievable vs maintainable weight http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6011967 ah - the part about the rest of my life... beck describes the difference between the lowest achievable weight (yippee!) and the lowest maintainable weight. what can you do, what can you live with. is it realistic to keep up the strict approach to diet and exercise? does life change so you can't exercise as much, or your lifestyle include more calories? did you reach a plateau, and it isn't reasonable to cut calories or increase exercise? <BR> <BR> to determine lowest achievable weight, afte... Fri, 9 Oct 2015 04:05:16 EST beck trek day 42 - practice, practice, practice http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6011391 hooray! now we trekkers have learned how to think like a thin person! mostly.... <BR> <BR> it's interesting for me to see what i highlighted in the book the first time around. this chapter, beck gives a list of reminders to think like a thin person: <BR> <BR> - for the urge to eat unplanned food: i don't need to eat; i just want to eat; but the benefits of weight loss are greater than the momentary pleasure of eating <BR> <BR> - for the urge to keep eating after the planned food is finishe... Thu, 8 Oct 2015 04:45:44 EST beck trek day 41 - make a new to do list http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6010776 amazing - this beck trek is coming to an end; the timing has been perfect, the run-up to my beautiful daughter's beautiful wedding. and this chapter is important for me, because the "goal" i have had all year - fit into the dress i bought last january at the wedding in october - has been met. and now it is time for a new goal, a permanent one really - maintenance. period. while my weight has crept up a bit from its lowest last winter (when my BMI was actually too low), there is nothing wrong ... Wed, 7 Oct 2015 04:19:13 EST beck trek day 40 - enrich your life http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6010176 people tend to "put off" their lives while dieting; beck says instead to enrich our lives - starting now. at this point, it feels like my life is enriched to the hilt, having just come home from the most wonderful wedding. but then again, i am not dieting; i am living a lifestyle that promotes maintaining a healthy weight. <BR> <BR> today beck has us write down what we hope to do once we have lost weight, and figure out steps to start doing it already now. after three plus years of maintena... Tue, 6 Oct 2015 04:22:00 EST beck trek day 39 - exercise http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6009491 this chapter addresses the difficulties of starting and sticking to exercise. now, on the one hand, getting out and walking or running about 50 miles a week (mostly walking), 105,000 steps per week, is no problem - that is our life, our lifestyle. we've been doing this daily for over 20 years. on the other hand, though, is strength training - something that i dislike, but started, finally, last november. i was pretty good about it for about 6 months, but have definitely been slipping. and i k... Mon, 5 Oct 2015 04:45:23 EST beck trek day 38 -- plateaus http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6008982 plateaus are inevitable in any weight loss journey, even when you are doing everything right; beck describes four strategies for dealing with them: <BR> <BR> 1. continue doing what you are doing and see what happens <BR> 2. cut back 200 calories because your body no longer needs as many calories <BR> 3. increase exercise by 15-20 minutes <BR> 4. call this your goal weight and move into maintenance <BR> <BR> since i've essentially been in maintenance for over three years now, #4 works for m... Sun, 4 Oct 2015 08:55:50 EST beck trek day 37 -- reduce stress http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6008482 stress? what stress?! the day of the wedding... and i wrote my whole blog post and it disappeared. oh well... <BR> <BR> so beck has 3 rules for dealing with stress: <BR> <BR> 1. identify the problem - use the 7 question technique to deal with sabotaging thoughts <BR> <BR> 2. relax <BR> <BR> 3. change your mindset. get rid of unreasonable rules. get rid of Always and Never in rules. get rid of shoulds and shouldn'ts in rules. relax rules for others. <BR> <BR> lowering stress makes dietin... Sat, 3 Oct 2015 09:42:07 EST beck trek day 36 - believe it! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6007833 ah yes. believe it! how many times have i said "i can't believe it" about losing weight well below what i had set as my initial goal? for a while, right after reading beck the first time, i had actually dropped to my high school weight. it turned out that was achievable, but perhaps not sustainable. still, i *have* sustained my college weight for the past 6 months, and most of all, my goal of the dress i bought last january fitting in october is about to be achieved. <BR> <BR> when i read th... Fri, 2 Oct 2015 06:54:56 EST beck trek day 35 - get ready to weigh in http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6007151 the beck trek is now 5 weeks in - and it has been a great refresher. the chapter focuses on getting ready to weigh in; i'm always ready to weigh in, it keeps me on the straight and narrow. and when i weighed in yesterday, before leaving home, i'm pleased to say i was right where i want to be. and even if the scale had been less kind, i have the tools to get back on track - thanks to beck. no sabotaging thoughts here, at least on this count:-) <BR> <BR> checklist <BR> - read reasons for mai... Thu, 1 Oct 2015 04:09:21 EST beck trek day 34 - problem solving http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6006573 after yesterday's emotional eating, today beck teaches how to solve the problems that might be at the root of the emotional eating. she says to identify the problem, and then apply the 7-question technique to solve it: <BR> <BR> 1. What kind of thinking error could I be making? <BR> 2. What evidence is there that this thought is true or untrue? <BR> 3. Is there another way to view this situation? What is it? <BR> 4. What is the most realistic outcome of this situation? <BR> 5. What is the ef... Wed, 30 Sep 2015 05:45:46 EST beck trek day 33 - emotional eating + hiking photos http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6005982 my immediate reaction to this chapter was "this isn't my problem"; i would never console myself with a half gallon of ice cream (the cure-all in any novel), or respond to being upset with food. i'm a boredom eater - but then i saw that beck has included boredom as part of emotional eating, so that is my little corner of it. <BR> <BR> the urge to eat because of boredom usually hits when i am working and Just. Don't. Wanna. i find myself walking into the kitchen and walking around looking for... Tue, 29 Sep 2015 06:46:14 EST beck trek day 32 - make a travel plan http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6005331 this is another one that i've got down pretty well from the first beck session. for us, the travel days are just days, because once we get where we are going, we are still in control of the kitchen (sweden in summer, molokai in winter). wherever we are, we get plenty of exercise - except on travel days, when at least in airports we try to walk as much as possible while waiting. at meals - portion control is the biggie. sometimes we bring healthy snacks, but since hunger is not an emergency, w... Mon, 28 Sep 2015 06:12:25 EST beck trek day 31 - decide about drinking http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6004765 today beck addresses alcohol. it's all a matter of calories; do you want to "spend" your calories on alcohol, or on food? back when we were trying to seriously lose weight, DH and i limited alcohol (wine, for both of us, beer, for him) to weekends. and we lost weight. <BR> <BR> but we decided we missed what we call wine time; it is too much a part of our life, of quality of life - at sunset, we pour a glass, sit, talk, share, watch the river, watch the sky when we're here in washington, watc... Sun, 27 Sep 2015 06:37:15 EST beck trek day 30 - dining out and special occasions http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6004272 i've had lots of practice with this because we travel a lot; about once a month we wind up in seattle either on our way somewhere else, for a doctor's appointment, or to just visit our daughter - and in just a few days, for her wedding! we occasionally eat out when home in winthrop, though mostly we just enjoy our own cooking. <BR> <BR> there are a few strategies i always practice - i find the menu online, and pick out what i'm going to have before i get to the restaurant. when the food com... Sat, 26 Sep 2015 07:22:54 EST beck trek days 28 & 29 - prepare to weigh in and resist food pushers http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6003675 i lost a day in this trek last weekend, but i will use today to catch up. weighing in is nothing to prepare for; it is quite simply a habit. one that i know i must follow, or i Will Gain Weight. seems like an odd connection, but in my years of roller coastering, as soon as i stopped weighing myself - up went the scale. because i stopped, knowing i would not like the results. therefore i weigh myself. every. day. so - i'm prepared. <BR> <BR> moving right along, then, to catch up with the trek... Fri, 25 Sep 2015 05:50:26 EST beck trek day 27 - master the seven question technique http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6003146 now that the sabotaging thoughts and thinking mistakes, have been identified, beck goes into the "seven question technique" in response: <BR> <BR> 1. What kind of thinking error? <BR> 2. What evidence is there that this might not be true, or not completely right? <BR> 3. Is there an alternative explanation or another way of viewing this? <BR> 4. What is the most realistic outcome of the situation? <BR> 5. What is the effect of believing this thought and would could be the effect of changing ... Thu, 24 Sep 2015 07:51:02 EST beck trek day 26 - thinking mistakes http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6002564 yesterday's lesson was to identify sabotaging thoughts; today we are to connect the thinking mistakes that go with them. so.... here are yesterday's sabotaging thoughts and an attempt to connect the dots: <BR> <BR> - i'll just eat these crumbs - self deluding thinking (no one sees it, it doesn't count); unhelpful rules (don't waste food) <BR> <BR> - i really want it - exaggerated thinking (no willpower), justification (i deserve it because) <BR> <BR> - i'm really hungry - this one i can ... Wed, 23 Sep 2015 08:45:03 EST beck trek day 25 - sabotaging thoughts http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6002106 it's helpful to read beck's list of potential sabotaging thoughts to jog the memory. i marked several last time around: <BR> <BR> - i'll just eat these crumbs (while i'm cleaning up or preparing) <BR> <BR> - i really want it - probably the most common of all, while watching DH eat something that not only is not on my plan for calories, but because i try to adhere to my plant-based vegan lifestyle (hello yummy french cheese!) <BR> <BR> - i'm really hungry - this one i can say i have conquer... Tue, 22 Sep 2015 13:50:15 EST beck trek day 24 - dealing with disappointment http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6001185 not every day goes quite the way you want it to go, the trick is to use the disappointment as motivation to double down and get back to where you need to be. beck recommends counting up the difficult hours, to realize that they just aren't that many. i can't say that i have faced any overwhelming feelings like this that i can remember, but then i've been in maintenance for over 3 years, barring the blip last year - which caused me to double down and get back on track. minor disappointments, y... Mon, 21 Sep 2015 04:55:59 EST beck trek day 23 - it's not fair! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6000199 are others eating something that you wish you could eat? are you thinking, that's not fair? this chapter, beck teaches how to deal with the "it's not fair" syndrome. and the answer, of course, is right there from yesterday - oh well. or go back to no choice. or in fact view this as a choice - choose to weigh this weight, or gain back, by strengthening the giving in muscle, or choose to continue to lose/maintain, and do what has to be done. <BR> <BR> fairness has never really been my issue, ... Sat, 19 Sep 2015 10:40:51 EST beck trek day 22 - oh well! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5999698 ah yes - another winner. oh well! how many times is it necessary to just say, oh well? certainly today when i got on the scale - oh well. yesterday at wine time, when DH had his #"??# cheese and crackers in front of me - that's what i *should* have said - oh well! - and maybe the scale would not have made me say - oh well! - this morning. ok, only two crackers with small pieces of cheese... oh well! <BR> <BR> disappointment, things you want but can't have - oh well! <BR> <BR> time to get b... Fri, 18 Sep 2015 11:41:10 EST beck trek day 21 - get ready to weigh in http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5999019 today is all about what to expect when you weigh in. but, i'm one of those who weighs in every day; if i don't, it is a sure sign that i am gaining, because i don't want to know (the ostrich approach) if i think the news is bad. beck gives a variety of scenarios for responses to the weigh-in. for myself, i have to make sure that negative news means doubling down and recommitting to the program, and not checking out and ignoring the warning signs. <BR> <BR> check list <BR> - read reasons fo... Thu, 17 Sep 2015 08:42:00 EST beck trek day 20 - get back on track http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5998373 a simple lesson but oh so important. just because you ate something that broke your diet/normal eating, doesn't mean you should compound the situation by eating anything you want the rest of the day. beck provides an interesting visual of all you would have to eat to gain a full pound; it puts that single piece of pie or slice of pizza in perspective. instead, give yourself credit for recognizing that you deviated from plan, draw a symbolic line, recommit to the plan, watch out for feelings o... Wed, 16 Sep 2015 07:45:41 EST beck trek day 19 - stop fooling yourself http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5997663 oh, so appropriate! beck gives an excellent list of all the "excuses" we may have for calories that "don't count" - when they all count. and you can fool yourself all you want, that putting something in your mouth won't matter, but in the end - of course the scale will know. but yesterday quite a few of those little comments came up - <BR> -it won't matter <BR> -it will go to waste <BR> -i really want it <BR> -just this one time <BR> -i'll disappoint someone <BR> <BR> others that i've been... Tue, 15 Sep 2015 04:23:57 EST beck trek day 17 - redefine fullness http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5997004 another one of those really important lessons - stop eating when you are almost or mildly full. but how do you recognize that feeling? beck says that you should be able to take a walk at a moderate or brisk pace after a meal. if you are feeling too full to accomplish that, then you have eaten beyond that "almost" or "mildly" full feeling. one thing i've learned is that second helpings are a thing of the past - in part because of calories; at my size, i don't get to have too many, and in part ... Mon, 14 Sep 2015 04:52:54 EST beck trek day 16 - end overeating http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5996417 beck points out two situations - filling your plate with more food than planned, and feeling full partway through a meal - that can both lead to overeating. the exercise for the day is to overload your plate and not eat it all. interestingly, that's just what happened yesterday. i usually get up at midnight to work at night, but had slept until 6 a.m. yesterday. after my morning spark and planning time, i went for a run, and wasn't ready to eat breakfast until almost 11 a.m., which meant that... Sun, 13 Sep 2015 05:58:47 EST beck trek day 15 - stick to plan, NoChoice!! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5995974 looking back to my first round of beck, i would say that EatOnlyWhenSitting was the biggest, most important rule i adopted - i was amazed when i realized how many calories i eliminated, all those nibbles that "didn't count." the second must important was No Choice!! you have a plan, now stick to it. and i know that is exactly what i was practicing yesterday when i had the most detailed plan i've written since i started getting a bit sloppy post-beck in late spring when we started traveling. ... Sat, 12 Sep 2015 10:28:24 EST beck trek day 15 - monitor eating http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5995443 today we start to monitor everything we eat. i wrote down everything i plan to eat; after each meal i'm to check to make sure i ate just what was in the plan, and write down anything outside the plan. the reasons beck gives for writing everything down are: <BR> <BR> - accountability <BR> - strengthen motivation <BR> - build confidence <BR> - recognize and solve problems <BR> <BR> i use spark's nutrition page to plan my meals, and by writing everything down i was able to make sure i covered... Fri, 11 Sep 2015 12:10:56 EST beck trek day 14 - plan for tomorrow http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5994544 such timing - DH is heading for the mountains tomorrow, and i will be home alone (with pelle the border collie, who for the first time is too old and creaky to join DH in the mountains) and without a car for the next four days. so... today i must plan what i will eat and shop for the groceries i will need until he returns. and today's chapter deals with planning what you will eat tomorrow, writing it down, and preparing. couldn't be better timed. <BR> <BR> planning helps you <BR> - think ab... Thu, 10 Sep 2015 04:47:28 EST beck trek day 13 - tolerate cravings http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5993857 cravings - when food in your kitchen (or perhaps when you are out and about) calls out and says "eat me! eat me!" and like hunger, cravings are not emergencies. beck provides the tools to strengthen the resistance muscle and weaken the giving in muscle with various techniques to withstand cravings. for the most part, i don't experience cravings anymore, and am even capable of controlled portions of things that i have binged on in the past. the exercise for the day is to measure the strength o... Wed, 9 Sep 2015 04:24:31 EST beck reboot day 12 - hunger tolerance http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5993154 hunger. is. not. an. emergency. <BR> <BR> biggest lesson i learned in beck, first time around. i used to think i *had* to eat - or else... or else what? dunno, but i thought i had to. it was truly eye opening to learn that nothing happened! i did this exercise last year when we were on a 5-hour drive, a time when i thought i HAD to have a snack. and i didn't. i basically learned that the only time i really did need to eat when i was out and about was for fuel when hiking in the mountains - i... Tue, 8 Sep 2015 04:13:18 EST beck reboot day 11 - differentiate hunger, desires, cravings http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5992461 this is a fairly important lesson - understanding the difference between hunger (you haven't eaten for a few hours and your stomach is empty), a desire to eat (not being hungry, but food is around so you want to eat it), and cravings (physiological and emotionally intense urge to eat). the book includes an exercise where you evaluate how your stomach feels, and how hungry you are, before, during, immediately after, and 20 minutes after each meal. if you know your stomach is full, but you stil... Mon, 7 Sep 2015 03:52:00 EST beck reboot day 10 - set a realistic goal http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5991846 i set my goal at the beginning of the year - to fit into the dress i bought for my daughter's wedding last january. and all was well until about the last week. i really really need to double down on strengthening that resistance muscle, on remembering "no choice," on remembering that i can't have it both ways: i can be thinner, or i can be loose with my eating. i'll blame my poor choices on jet lag weakening the resistance muscle, but that won't hold up much longer. <BR> <BR> - i read my rea... Sun, 6 Sep 2015 04:20:32 EST beck reboot day 9 - exercise!! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5991301 ok. this one i've got down. no need to convince us of the benefits, we have seen them, and in our 60s we are in the best physical shape of our lives. exercise is most definitely a part of our lives. we have a border collie; he needs walkies, we get out with him every day. and even in summer, when he is at border collie summer camp, and we are in sweden, the habit sticks - our main motivator is the fitbit, and we set the goal of 15,000 steps daily. we only miss it if life or work gets in the w... Sat, 5 Sep 2015 05:10:02 EST beck reboot day 8 - create time and energy for dieting http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5990754 not sure how my numbering of chapters got so weird, but let's switch to the day, like it says in the book. and speaking of the book - as i was reading on my ipad, i realized the BOOK, with real pages, was sitting on the shelf, right next to my desk! yes, i am home again, finally. so out with the book, and my original notes from last winter. <BR> <BR> and what i wrote then, still holds true. my obligations are the same, as are my priorities. and the adjustments i made last winter are still p... Fri, 4 Sep 2015 07:23:52 EST beck reboot chapter 9: rearrange the environment http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5990052 since i'm coming home to an empty kitchen, this one is fairly easy for me. it's more a matter of watching what DH puts in the shopping cart while we are at grocery stores right now. my biggest challenges for triggers currently are his cheese habit, and chips. since i can't get him to stop, i need to place them on my off limits list. and place things in the basket that i really like, that are good for me, to take out at such times - fruits and vegetables, nuts and dried fruit. and strengthenin... Thu, 3 Sep 2015 06:03:46 EST beck chapter 8 - find a diet coach http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5989310 in this chapter beck lists the reasons for a diet coach - she herself serves as a diet coach through the book, and to me, this beck reboot group also serves as one large group of beck buddies. i also have DH as my listening board in real life, though i know i sometimes bore him with this topic. still, he is in on the journey, and willing to listen. <BR> <BR> so, as long as i hold myself accountable and blog here daily, you, dear reader, my beck reboot buddies, will be my diet coach, along w... Wed, 2 Sep 2015 05:11:28 EST beck chapters 7 & 8 - give yourself credit, eat slowly and mindfully http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5988397 i'm doing two chapters today because yesterday i was so busy packing and cleaning (and getting in a last minute run and swim) that i had no time to sit down, read, and blog. but i will still give myself credit - for packing and cleaning, for finding time to exercise, for not eating while standing (while cleaning out the fridge and cabinets), for not taking seconds at our farewell meal with friends, for "only" having one glass of wine at dinner, for... you get the idea. giving yourself credit ... Mon, 31 Aug 2015 22:22:37 EST beck reboot chapter 7: day 3, eat sitting down http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5987267 before i read beck last winter i was guilty of just about all of the behaviors described at the beginning of this chapter: eating things off plates while clearing, grabbing a quick something as i walked past, perhaps most calorie-rich - tasting while cooking; i have been known to "taste" my way through an entire portion, and then sit down to a meal of the same food. a lot of hidden calories came that way! i accepted the challenge to sit whenever i ate, and the thought would come to taste some... Sun, 30 Aug 2015 08:52:36 EST beck reboot chapter 6 - choose a diet http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5986739 this one is a no brainer for me; we have been following a plant-based (mostly) vegan diet for years, mainly fuhrman's "eat to live" but with mcdougall, engine two, forks over knives all thrown in. and we do eat fish a couple of times a month. since both DH and i are in maintenance, no backup is needed, and since we've been following this lifestyle for about 6 years now, we know it works. <BR> <BR> so... let's have a look at beck's checklist: <BR> <BR> * read advantages response card at leas... Sat, 29 Aug 2015 09:00:05 EST beck reboot chapter 5 - benefits of weight loss: advantage response card http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5986178 when you start questioning whether or not the weight loss journey is really worth it, you need to have the answers ready. beck prepares you for those moments by having you sit down and make a list of all the advantages of losing weight/maintaining weight loss. although i thought i had all my cards with me in the suitcase, just the one with the reasons for losing and maintaining isn't here; i think it may be in a desk drawer in molokai. nevertheless, my list is right here on my laptop desktop,... Fri, 28 Aug 2015 07:51:00 EST beck reboot chapter 4 - how to; one task a day http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5985657 chapter 4 describes the tools needed, and the importance of mastering each skill, one day at a time. although the gut reaction is "i can do this" just reading, it's important to learn the skills. although i have the cards, i hate to see my handwriting (it's really bad!), and rather than using real post its, i have used the "stickies" on my mac to write down why i want to maintain, the skills practiced and accountability lists, as well as the great little "lessons" i'm picking up reading the b... Thu, 27 Aug 2015 09:25:50 EST beck reboot chapter 3: think like a thin person; hunger is NOT an emergency http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5985086 the most important lesson that i learned from chapter 3, and beck in general, the first time around is that <BR> <BR> Hunger. Is. NOT. an. emergency. <BR> <BR> i can live with hunger. it won't kill me. that was a lesson for me - i used to believe that you HAD to eat every few hours. but not so. <BR> <BR> other good take-aways from this chapter: <BR> <BR> - eat until just before the point of fullness. usually the case, with an occasional blah feeling that comes as a reminder when i overd... Wed, 26 Aug 2015 10:42:37 EST beck chapter two - that old resistance muscle... and the giving in muscle... http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5984415 oh yeah. that one. the resistance muscle i remember from the first time i read beck. but the giving in muscle - forgot about that one! and i have certainly strengthened that one a bit this summer, while the resistance muscle has been getting a bit flabby. not completely; many days it flexes and shows its stuff. but summer is tough, with many social occasions, stresses, and temptations. and the excuses beck lists - it's ok because... what does it matter anyway... celebration... go to waste....... Tue, 25 Aug 2015 09:58:17 EST beck reboot! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5983688 wow, found out about it just in the nick of time to join in - slenderella61 has organized a reboot of beck's pink book. and with the summer challenge ending yesterday, and my daughter's wedding (and my dress bought last january reminding me of my weight goal) just 6 weeks away, the timing couldn't be better. especially since today i hit goal dress weight for the first time after inching up with a bit too much summer celebratin'. <BR> <BR> a bit (a ton?) of stress too - my home in winthrop W... Mon, 24 Aug 2015 09:16:35 EST reconnecting http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5979958 the summer is flying by here in sweden, just two weeks until we return to washington. i have been spinning the wheel and answering the trivia questions all summer, plus keeping up with the summer challenge, but not much more, and feel the need to reconnect. i read a few blogs today, checked in with the at goal and maintenance team. i celebrated 3 years of maintenance and while my weight is still acceptable, well under my initial goals, there is a tendency for upward creep that i am trying to ... Tue, 18 Aug 2015 01:14:36 EST