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/ goose goofs off day http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5909839 the word for the day: goofing off. <BR> <BR> my kids had a book about a goose when they were small; a goose who visited all his friends, who were all busy, but goose had decided to take it easy and goof off that day. ever since, the family has referred to "goose goofs off" days, and yesterday was one such day - no responsibilities, just the things we wanted to do, including doing... nothing! so yesterday was a day with not one word translated, or one bookkeeping entry, or one invoice sent - ... Sun, 12 Apr 2015 09:56:07 EST day 4 spring 5% challenge - breathe! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5907556 ahhhh... the word for the day is ... breathe... finally a break after the dominos of deadlines the past two months. we went for a run, and for the first time in forever, did the two loops (or laps) for a five miler instead of the quick, fit it in, 3 mile run we've been doing in an effort to avoid exhaustion for the rest of the day. and by the time i finished the 1 hour (4.72 miles - didn't quite make it to 5), it had gotten hot, and i felt like i had finished a half marathon - had to walk the... Wed, 8 Apr 2015 08:16:25 EST day 3 5% challenge http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5907041 insanity was the word for monday. as balanced as sunday was, i paid for it on monday. with a little added stress - i had a major deadline due by the end of the day that i had worked on all weekend (albeit with no alarm), and could not be late. still, we went for the morning walk to the beach. there is a lovely swedish tradition of "morgondopp" - morning swim - to get the endorphins going and just feel good about the day. so that was the plan, and it was indeed lovely. this is where we swam: ... Tue, 7 Apr 2015 11:10:40 EST day 2 - spring 5% challenge http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5906252 balance was the word for the day. time for everything. plenty of work done (even a project delivered) but still managed a beautiful morning walk on the beach. we try to vary it each day - something different, something new, maybe for the year, or maybe that we've never done before. the trade winds were fierce, but the water was still calm, <BR> <BR> <img src="http://photos-ak.sparkpeople.com/nw/5/3/l538713291.jpg"> <BR> <BR> and the tide extremely low because of the full moon - we never s... Mon, 6 Apr 2015 08:36:07 EST day 1 of the spring 5% challenge http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5905707 and a good day it was. no alarm - which meant i slept until 1:30 a.m.; i know that doesn't sound like sleeping in, but for me it was. perhaps didn't get as much work done as i should have, but not gonna stress about it - plenty of time for stress tomorrow, when the deadline hits again. did the 10 minute body toning challenge - can't believe the difference since i've been doing these mini challenges. i was once in a running community where the mantra was "anyone can run 3 miles" and eventually... Sun, 5 Apr 2015 08:28:00 EST spring 5% challenge http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5905202 today is the day - the spring 5% challenge begins. i'm on the walkers, joggers, runners and gadgeters team - the perfect team for me, since we walk every day, and we are struggling but managing to fit in a couple of jogs/runs per week - and boy do iove my gadgets, i have a fitbit on all the time, a garmin when i run, and an ipod on the run as well to play my favorite tunes, they really get me moving. <BR> <BR> i am not trying to lose weight, but to keep it off - and i am hoping that by comm... Sat, 4 Apr 2015 08:33:57 EST side tracked...again http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5904673 this week was probably the worst week yet for work - and this morning was the worst day yet for the scale. i do indeed know what it is all about; that feeling of "i worked so hard, i deserve to enjoy this...." fill in the blank, in yesterday's case it was a nice bowl of guacamole. and a few slices of cheese. and crackers. i know that part of the weight issue is salt from the miso soup, so at least that part will disappear. <BR> <BR> and then add to that no sleep after missing a deadline and... Fri, 3 Apr 2015 09:03:25 EST having it all... http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5900737 so as discombuberated as wednesday was, somehow i managed to put it all together on thursday. stress woke me up early enough after working the usual night shift, and it was cool enough, that we could go for a run - and DH suggested that instead of our usual 2 lap, 5 mile run, we should just do 1 lap - which we did and just extended it a bit to 3 miles. and the beauty of the run, was that i walked up the hill, and then it was all downhill - woohoo! though i have to say, pelle the border collie... Fri, 27 Mar 2015 15:30:52 EST one of those days... or the good, the bad, and the ugly... http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5899857 yesterday was indeed one of those days. <BR> <BR> i'll start with the good - you may have noticed photos of two dogs on our walks over the past weeks; hannah "found" us and "adopted" us here on the island of molokai, where stray dogs and cats seem to be a dime a dozen. we could not resist her, and have fed her and cared for her, but we are leaving this island in a month and could not keep her. yesterday she found her forever home, and while we are happy for hannah, we could not help sheddin... Thu, 26 Mar 2015 06:42:17 EST march madness and a slam dunk... plus eggplant dip recipe, sort of http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5898626 well,not the madness and slam dunk you would think about... took the morning walk at the beach to get the dogs to run - look how calm and nice the sea was: <BR> <img src="http://photos-ak.sparkpeople.com/nw/9/4/l945654840.jpg"> <BR> <BR> if you get to the beach early enough, it's fairly calm, and we watched to make sure it looked ok. after several sets of waves broke gently we thought sure, we can do this, and went into the water. bobbed around. and then the waves started building up... an... Tue, 24 Mar 2015 07:38:29 EST oops! a bit of beck revisited... http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5897934 well, just a small oops... <BR> <BR> back when i read Beck, one of the most important rules was Never Eat Standing Up. and i have rather faithfully followed that rule ever since. except saturday evening. and don't ask me why that rule didn't pop back into my head... there i was, standing at the kitchen counter, preparing the ingredients for DH to put together a pizza for company (i had veggies and a white bean cheez spread instead of cheese on mine), company was there, we each had a glass o... Mon, 23 Mar 2015 06:59:28 EST a better week, shaking things up, and new motivation! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5896871 so work let up a bit this week, and we were able to get full exercise (as in meeting the 15k step goal) every day but one. one reason is the return of hannah, a stray dog who adopted us, and for whom we are trying to find a forever home. <BR> <img src="http://photos-ak.sparkpeople.com/nw/1/3/l1302727207.jpg"> <BR> <BR> that's hannah cooling off in the shade after we walked to this beach monday morning: <BR> <img src="http://photos-ak.sparkpeople.com/nw/1/8/l185177947.jpg"> <BR> <BR> it ... Sat, 21 Mar 2015 08:13:57 EST one step forward, two steps back... http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5893208 yesterday was weigh-in day for the "in-between challenge". not a pretty picture; scale up 3 lbs from the week before. now i know that isn't possible in purely mathematic terms. but i *did* have fewer steps on a few days last week, and i did have a lot of SALT. so there is some real weight involved for the fewer steps and only one run, but mostly it's gotta be fluid from the salt. and my weight was worse today, but so was the salt. and the wine. and the black bean chips used to transport the h... Sun, 15 Mar 2015 08:24:52 EST 301 - a better day http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5892676 well, a day off, after working the night. and it was lovely. we chose not to run all week because it made us too tired to work during the day, but yesterday we ran. and oh what a run! we have found a loop that is a bit over 2.5 miles, steep uphill at the beginning, then a long gradual downhill stretch, a gently rolling leg, then back up the hill. yesterday i nailed it in a way i've never done before. one mile at 9:48, the entire 5 miles (i walk the end) at 57 minutes. and my legs felt so stro... Sat, 14 Mar 2015 08:23:47 EST 300 days... http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5892104 300 days - that's how long my streak for logging in to spark since i've doubled down after last year's 15 pound weight blip upwards and recommitted to spark. and i wish i could say yeah, i've learned it all, i've dropped it all, i know what i am doing and everything is peachy. it was... until ... er... yesterday?! well, this week. <BR> <BR> because this week i have fully been swamped in work, like last year, though i have struggled to keep up certain things. until... yesterday?! the day befo... Fri, 13 Mar 2015 07:23:28 EST evening beach walk http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5877998 although the beach is just a 5 minute drive/15 minute walk away, sometimes it seems like we don't get there often enough. or there are high wave warnings and it's dangerous (like the rogue wave that hit me last month when my cell phone died). at any rate, while many of you are buried in snow and freezing, i thought you might enjoy some photos from last night's sunset walk on the beach, one of the prettiest in ages. we regretted not being prepared to swim, because it was actually safe and woul... Wed, 18 Feb 2015 09:49:12 EST catching up - it is, indeed, so worth it! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5874908 last week's blog about a tough week, well, that week continued until yesterday morning. working through the night, i finished off the last two deadlines, and knew that once i slept (oh how i needed sleep), i would have a DAY OFF! yay! <BR> <BR> and yet, during the crazy week, i managed to keep up our steps to the hit the goal of average of 15k daily, i kept up the love handle challenge, and i kept up ST as well - not much, but enough. i barely hung in and spun the wheel, and filled in my in... Fri, 13 Feb 2015 06:31:41 EST tough week http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5871067 and it's starting - silly season is here with a vengeance. some things i've brought on myself, waiting to get in gear until deadlines are here, taking it easier than i should have in the last couple of weeks. others - well, life gets in the way and it is time to set priorities. <BR> <BR> so what are the priorities? <BR> - log in to spark. <em>248</em> <BR> - weigh in <em>248</em> <BR> - plan each day's meals <em>248</em> <BR> - love handle challenge <em>248</em> <BR> - ST on to... Sat, 7 Feb 2015 07:04:53 EST so long january, helloooo february... http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5866963 and what a month january was. in numbers: <BR> <BR> - 250 miles, including 39 miles running - and we're finally back at 3x running/week <BR> - 574,251 steps <BR> - squat and pushup challenge, joined mid-month, ended up with 75 pushups and 175 squats on the last day! if anyone told me i could do that, i wouldn't have believed it. this is the third monthly challenge that i've participated in, and i find them motivating. <BR> - some form of ST each day, though less as the number of reps in th... Sun, 1 Feb 2015 07:49:47 EST 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