WATERMELLEN's SparkPeople Blog http://www.sparkpeople.com/mypage_public_journal.asp?id=WATERMELLEN WATERMELLEN'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/ Raining . . . verging on solid stuff http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6431974 BUT I still got out for a lunch time recess walk. Didn't wanna. But told myself I hafta. <BR> <BR> And I'm glad I did! <BR> <BR> Listened to blue jays. <BR> <BR> Tramped through sodden yellow maple leaves. <BR> <BR> Love the fall smell. <BR> <BR> And the cool cheeks. <BR> <BR> OK then: bring on the afternoon's work!! Thu, 16 Nov 2017 13:01:47 EST Recess Walk http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6431553 One of the lessons I get to learn over and over again: how much better I work in the afternoon if I take a recess walk. <BR> <BR> At this late fall season, with the leaves down on the trees and most songbirds long gone, it's time to enjoy the subtle colours -- it's not all grey -- and the faithful winter birds who stay to cheer us come what may. <BR> <BR> Our conifers are laden, sure sign of a long cold heavy snowfall season ahead of us! <BR> <BR> Lots of great XC skiing coming up, proba... Wed, 15 Nov 2017 07:18:25 EST Beck Chapter 12: How To Stay at My Maintenance Weight http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6430898 At the gym yesterday? I AM at maintenance weight. On the balance beam scales. <BR> <BR> Now that made me feel quite a bit better (and yes, I think it's absolutely past time that I replace my "home" scales). <BR> <BR> How to stay at maintenance? <BR> <BR> 1. Weigh myself daily/weekly. <BR> <BR> 2. Yank the leash when I regain 3 pounds. (Smaller variations I can consider to be are "within the range") <BR> <BR> 3. Create a Maintenance Advantage Response Card (MARC) to remind myself ... Mon, 13 Nov 2017 06:45:20 EST Bonus Blog: Ginkgo Gold on Snow http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6430735 <img src="http://photosaws.sparkpeople.com/guid/f7466b58-0f38-495d-b853-83e9686f5b6c.jpg"> <BR> <BR> Ginkgo leaves famously fall all at once! <BR> <BR> And this is the very first time that they've fallen on snow. <BR> <BR> Sun, 12 Nov 2017 16:10:22 EST Beck Chapter 11: When To Stop Losing and Start Maintaining http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6430597 This is one of the most useful chapters in Beck pink. <BR> <BR> She distinguishes between lowest achievable weight (the very least I've been able to weigh with vigorous dieting and exercise) and lowest sustainable weight (the weight I can MAINtain with reasonable exercise and nutrition management). <BR> <BR> Many of us want to weigh less than it's reasonable or realistic to expect that we can. <BR> <BR> I know I've been as low as 138 or even 142. But I can't maintain that weight unless... Sun, 12 Nov 2017 07:32:38 EST Beck Day 42: Practice, Practice, Practice http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6430333 Does practice make perfect? <BR> <BR> No, not in my case. <BR> <BR> I have been MAINtaining weight loss for over 15 years: down from 240 pounds. <BR> <BR> And I've taken the Beck trek (one of my main resources in MAINtaining weight) at least four times, maybe more. <BR> <BR> This one? A rough patch. Still struggling with some up pounds. <BR> <BR> And Beck says I WILL hit rough patches but they are temporary and if I keep on following the strategies (on my new To Do list) the sca... Sat, 11 Nov 2017 09:40:50 EST Beck Day 41: Make a New To Do List http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6429966 Eat sitting down. <BR> <BR> NO CHOICE. Not my food. <BR> <BR> Remember: hunger is not an emergency. <BR> <BR> Oh well. "It's realistic to expect that . . . ". <BR> <BR> Track all food for calories and fat/protein/carbs plus "micronutrients". <BR> <BR> Keep up the exercise for fitness and stress management. <BR> <BR> Weigh. <BR> <BR> Oh yeah. Beckniques work when I work 'em. Fri, 10 Nov 2017 05:37:25 EST Beck Day 40, Enrich My Life http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6429664 Beck is so right about this. Since really the Beck diet is "for life", and MAINtenance is something I'm going to have to attend to always, it's absolutely necessary not to wait until I'm at some ideal weight before I begin to enjoy my life. <BR> <BR> If food is the only way in which I reward myself or take pleasure in life, then food will continue to have way too much (weigh too much!!) importance for me. <BR> <BR> Yesterday about 11 am I had a little break in clients and the November su... Thu, 9 Nov 2017 06:58:31 EST Beck Day 39: Keep Up With Exercise http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6429327 I have a life-long exercise habit. <BR> <BR> Haven't exercised as much as optimal in the last while -- dealing with a broken foot and pneumonia (still hacking) plus golf and kayak season over and awaiting start of cross country ski season. But: getting to the gym for ST at least once a week. Could take more regular "recess" walks at work. <BR> <BR> Does exercise help me a whole lot with weight? Nope, not directly. But: it's good for stress release and cardio and muscle toning and genera... Wed, 8 Nov 2017 05:57:07 EST Beck Day 38: Deal With a Plateau http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6429032 Yup. <BR> <BR> I'll call that stubborn scale a plateau. <BR> <BR> And I "should expect occasional weight gains or plateaus, even if I've been doing everything right". Says Beck. <BR> <BR> Is she a mind reader? Psychic? <BR> <BR> it's not so terrible. <BR> <BR> It's normal. <BR> <BR> And whether it's "fair" or not, I can choose to dwell on the unfairness (wah wah wah poor me!) or I can keep on keeping on. <BR> <BR> Which would be the more useful approach? <BR> <BR> OK then... Tue, 7 Nov 2017 08:18:38 EST Beck Day 37: Reduce Stress http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6428654 Why is it important to reduce stress? Well, stress triggers overeating for many of us -- and isn't so great in and of itself anyhow. <BR> <BR> Beck offers some excellent techniques for reducing stress. <BR> <BR> I can solve the problem giving rise to the stress (using the 7Q approach); consciously relax (using progressive muscle release or guided imagery or deep breathing) , or change my mindset. <BR> <BR> And it's changing the mindset that she focuses on here. <BR> <BR> Often, stress ... Mon, 6 Nov 2017 06:32:08 EST Beck Day 36: Believe It http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6428353 Well, I'm having trouble with this for sure. Because of the uncooperative scale. <BR> <BR> I can't recall EVER participating in a Beck Trek before which did not result in steady movement downwards of the scale so long as I followed the program. <BR> <BR> At the gym yesterday? The scales were just fine, right at goal weight. (And I was able to do a full 30 minutes of vigorous cardio plus complete upper and lower body weights and a stretching routine: despite persistent sore throat/chest ... Sun, 5 Nov 2017 08:56:30 EST Beck Day 35: Get Ready to Weigh In http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6428075 I weighed in. <BR> <BR> My weight is back up the 3 pounds I thought I'd lost since beginning this Beck trek. <BR> <BR> And: I've been tracking. One day a couple hundred calories over my high end range, most days well within or at low end of calorie range. <BR> <BR> Wah wah wah wah wah. Particularly when last week's weigh in (at the gym, on the "proper" accurate and to-be-preferred balance beam scale), weighed me in a full 3 pounds lighter than at home: for a total LOSS of 6 pounds. <BR... Sat, 4 Nov 2017 10:09:32 EST Beck Day 34: Solve Problems http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6427725 Yes, another important Becknique -- and she's invoking the seven questions again. <BR> <BR> First of all, rather than succumbing to emotional eating, it's really helpful to identify the problem. What am I upset about? Or even sometimes, what am I so elated about that I'm eating to celebrate? <BR> <BR> And then . . . the seven questions. Ending with "What should I do now?" <BR> <BR> Not surprisingly, the answer is never going to be, "Eat." "Eat more, eat off plan, eat mindlessly." <BR> ... Fri, 3 Nov 2017 06:41:20 EST Beck Day 33: Eliminate Emotional Eating http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6427388 Eliminate? I wish!! <BR> <BR> But I most certainly haven't. <BR> <BR> Yesterday being an excellent example. Tough and rather distressing day. And when I got home (having been in perfect compliance with my plan all day) I absolutely succumbed to emotional eating. <BR> <BR> Ended the day about 200 calories above my max. Not fatal, of course: but not at all acceptable either. <BR> <BR> How could eating possibly make me feel better? It did not. It did not solve the problem that was mak... Thu, 2 Nov 2017 06:59:50 EST Beck Day 32: Prepare for Travel http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6427045 Again, not a particular worry for me. <BR> <BR> Typically when we travel we stay in condos and prepare most of our own meals. Just like at home. Lots of local fresh fish, fruits and vegetables: and I'll often take my microwave omelette pan with me and buy egg whites for breakfast omelettes. <BR> <BR> On actual travel days, I am prepared to carry some food with me and also to tolerate some hunger until I can get to an appropriate meal. <BR> <BR> This is now a long-standing pattern. I d... Wed, 1 Nov 2017 07:22:07 EST Beck Day 31: Decide About Drinking http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6426705 Again: no big deal. <BR> <BR> I enjoy a glass of wine probably about once or twice a week. <BR> <BR> That's about it. Very rarely might have a gin and tonic on a hot summer day after golf: but didn't in fact even once last summer. <BR> <BR> Drinking isn't a problem for me. <BR> <BR> Tue, 31 Oct 2017 05:24:37 EST Beck Day 30: Stay In Control When Eating Out http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6426373 Yay, another "not my problem" kinda day. <BR> <BR> I simply don't eat out. Hardly ever, anyhow. <BR> <BR> And when I do, it's most likely to be at my golf course. Where I can order pretty much anything I want -- if it's not on the menu, they'll make it for me. A big salad with salmon or chicken. And some fruit for dessert. Lots of coffee. Done. Occasional work-related cocktail type events. I don't eat, I'm busy networking, one hand with a drink (often just plain tomato juice or water ... Mon, 30 Oct 2017 06:14:38 EST Beck Day 29: Resist Food Pushers http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6426114 Oh, what a relief to have finished the slog through the Beck heart of darkness -- the dance of the 7 veils. <BR> <BR> And when I weighed at the gym yesterday: of course of course of course I weighed significantly less than at home on my digital scales. So: maybe there will be a home scale lurch downwards soon. <BR> <BR> That workout absolutely exhausted me however: just 21 minutes on the elliptical split into 2 portions before and after weights instead of my usual 30 minutes pre weights ... Sun, 29 Oct 2017 09:55:45 EST Beck Day 28: Get Ready to Weigh In http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6425788 I wanted to have lost a LOTTA weight -- or at least a pound. <BR> <BR> Of course I'm relieved not to have GAINED any weight. <BR> <BR> But staying the same??? After sticking to the program all week? Now how is that remotely fair???? Wah wah wah wah. It's not fair!! <BR> <BR> (Well, there was that indulgence in some unplanned crackers-- but they were within calorie range. Still, maybe I did not deserve to lose anything). <BR> <BR> And in any case, deserve or otherwise, I did not lose a... Sat, 28 Oct 2017 07:04:32 EST Beck Day 27: Master the Seven Questions Technique http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6425473 Master? huh. <BR> <BR> I really have not mastered anything at all in my lifetime and that's the truth. (And at my university it's been recently decreed that the very term "master" as an honorific for the head of a college is racist and colonial and . . . don't know how that affects people with a master's degree or two. NEVER liked the term "master bedroom" for sure . . . but I digress!) <BR> <BR> When I think of the Seven Questions, I think of the "dance of the seven veils". Because I... Fri, 27 Oct 2017 06:22:19 EST Beck Day 26: Recognize Thinking Mistakes http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6425196 Beck's sequencing of techniques is quite brilliant. <BR> <BR> Once we've identified sabotaging thoughts, next step is to recognize thinking mistakes. Because many of our thoughts are not truths: they're just ideas. Mistaken ideas. Ideas which if adopted can reinforce the sabotaging thought and justify deviating from the plan. <BR> <BR> And she lists 'em: <BR> <BR> 1. All or nothing -- I'm either in total compliance or I'm a failure. <BR> <BR> 2. Negative fortune telling -- I'll ne... Thu, 26 Oct 2017 08:07:52 EST Beck Day 25: Identify Sabotaging Thoughts http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6424819 How shall I sabotage myself? Let me count the ways . . . with apologies to Elizabeth Barrett Browning. <BR> <BR> And there is an infinite number of ways. Between the desire to eat something NOT on my plan and the moment it enters my mouth anyhow, comes the sabotaging thought. But if I'm conscious of it -- if I identify that sabotaging thought -- then I'm much more likely to pause. And NOT to eat the NOT MY FOOD. <BR> <BR> Can't figure out the sabotaging thought? Oh, sure you can says B... Wed, 25 Oct 2017 05:53:05 EST Beck Day 24: Dealing With Discouragement http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6424467 I am a naturally upbeat and optimistic person -- sometimes (I know) annoyingly so. <BR> <BR> But again Beck hits the mark with the "discouragement" thing when it comes to weight loss and weight management for me. <BR> <BR> I do find myself thinking, "It shouldn't be this hard" and "I'll never be able to keep this up" and "I don't want to do this any more." <BR> <BR> I've been doing this for over 15 years, since I lost the initial big 80 pounds in 2000-2001 (and more afterwards). Yes, it's... Tue, 24 Oct 2017 06:09:16 EST Beck Day 23: Counter the Unfairness Syndrome http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6424120 Wah wah wah. <BR> <BR> It's just not fair. <BR> <BR> It's not fair that I HAFTA diet. For the rest of my life. (Or else my weight will explode back up to 240 pounds). <BR> <BR> It's not fair that I can't eat what DH eats. <BR> <BR> Or (more broadly, so to speak) it's not fair that I can't eat absolutely whatever I want whenever I want!! <BR> <BR> When I write it out, the ridiculousness of it is pretty evident. Yup, even to me. <BR> <BR> And the pettiness of it. And the total ... Mon, 23 Oct 2017 06:39:51 EST Beck Day 22, Say "Oh Well" to Disappointment http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6423813 Again, one of Beck's simplest and most effective techniques. Eat sitting down. Hunger is not an emergency. And say "Oh well" to disappointment. <BR> <BR> When I've gotta accept something I don't like, it doesn't help to rail against it. <BR> <BR> Nobody's life is free of having to do things they don't want to do and that includes mine. Nobody's life is free of disappointment and that includes mine. But there's no point in compounding the disappointment by disappointing myself. It does... Sun, 22 Oct 2017 07:35:49 EST Beck Day 21: Get Ready to Weigh In http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6423560 I don't like weighing myself. <BR> <BR> But I do weigh myself most days. Better to catch a 2 pound blip up faster rather than slower. And yank on my leash. <BR> <BR> I do prefer weighing myself at the gym after my workout on the "real" balance beam scales which are typically kinder to me than my digital scales at home. Won't be going to the gym today: I am still very short of breath and woozy and experiencing waves of elevated temperature . . . the antibiotics are working (less horking) b... Sat, 21 Oct 2017 10:27:27 EST Beck Day 20: Get Back on Track http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6423281 Having taught us to prevent unplanned eating, to end overeating, to change our definition of full, to stop fooling ourselves, Beck gets real. We WILL go off track. It's not a question of if. It's a question of when. <BR> <BR> And when we do? We've got to get back on track right away. <BR> <BR> Not November 1st (so the rest of October is a lost cause). <BR> Not Monday (so I'm entitled to pig out all weekend). <BR> Not tomorrow (so I'm entitled to gorge for the rest of the day). <BR> <... Fri, 20 Oct 2017 10:33:21 EST Beck Day 19: Stop Fooling Myself http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6422901 What kind of fool am I? <BR> <BR> Pretty much every kind of fool Beck describes in this chapter when I comes to persuading myself it's OK to eat food not on my diet. <BR> <BR> Just this little piece. <BR> Just this one time. <BR> It's not THAT fattening. <BR> I'll eat less later on. <BR> It won't matter. <BR> I paid for it. <BR> It'll go to waste. <BR> She'll be so disappointed if I don't eat it. <BR> Everyone else is eating it. <BR> I'm celebrating. <BR> Nobody's watching. <BR> Just a few ... Thu, 19 Oct 2017 06:54:35 EST Beck Day 18: Change My Definition of Full http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6422680 Hara hachi bu. Eat until I'm 80% full. Not more. That's my new definition of full. Not eating until my eyeballs squeak and I pass out in a food coma and wake up the next morning suffering from a food hangover -- which was my pattern each and every day for years and years and resulted in a top weight of 240 pounds. <BR> <BR> And of course eating until I'm 80% full means checking in with every mouthful: am I 80% full yet? How will I feel if I eat one more mouthful? Am I keeping on eatin... Wed, 18 Oct 2017 11:03:13 EST Beck Day 17: End Overeating http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6422305 OK, another Beck exercise that I don't wanna. <BR> <BR> Deliberately overloading my plate: then sequestering the excess food and not eating it. <BR> <BR> Why? Because Beck tells me that "for the rest of my life" I'll be presented with situations in which I'm served too much food. It'll be sitting there, right in front of me. And, if I wanna maintain a healthy weight, I've gotta learn to NOT eat it. And just eat the food "on my plan". <BR> <BR> Gahhhhhhh. <BR> <BR> Decided I'd get it... Tue, 17 Oct 2017 07:39:55 EST Beck Day 16: Prevent Unplanned Eating http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6421979 I have to anticipate that I WILL experience cravings. <BR> <BR> I have to anticipate that at times my will power (won't power) will be low. <BR> <BR> And by far the most effective strategy for me in sticking to the plan is the NO CHOICE Becknique. <BR> <BR> Yup. NO CHOICE NO CHOICE NO CHOICE. <BR> <BR> If it's not on my plan then I'm not gonna eat it. <BR> <BR> Somebody brings donuts or muffins to work? (Pretty frequently happens -- often a grateful client). But: the donut or muf... Mon, 16 Oct 2017 08:17:32 EST Beck Day 15: Monitor My Eating http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6421615 It's the start of week three. When the diet officially begins. <BR> <BR> I weighed in. <BR> <BR> And (although I weighed a gratifying 2.5 pounds LESS at the gym yesterday . . . on the proper balance beam scale . . . and my digital scale "fluttered" to match the gym this morning. . . sigh. I'll record the .5 pounds down only as the "starting weight". Yeah. <BR> <BR> And: I will follow my food plan. Monitoring on the Spark nutrition tracker. <BR> <BR> Coffee for now. <BR> <BR> Late... Sun, 15 Oct 2017 07:14:33 EST Beck Day 14: Plan for Tomorrow http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6421302 Beck knows that nobody wants to plan what they eat and write it down. Or weigh in. <BR> <BR> And Day 15 is about the "official start of the diet", so Day 14 is about planning for that official start. The prep is over, the basic techniques have been taught. <BR> <BR> I've been eating pretty much the same stuff (she proposes establishing set "meal time options" and that's what I do) and writing it down and weighing for a long time. <BR> <BR> I weighed myself this morning: down a half pou... Sat, 14 Oct 2017 05:46:44 EST Bonus Blog Day 13: Monitoring the Cravings http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6421179 Well: short and sweet. No cravings today, no discomfort at all. <BR> <BR> Breakfast, lunch and supper soup now in the microwave. <BR> <BR> I was in a store and smelled fudge being made and "noticed" it -- but not with any desire to have any. <BR> <BR> (Now, French fries would be another thing altogether of course!( <BR> <BR> But: reviewing the mind set and behavioural techniques and having them at the ready was still worth while because I absolutely KNOW there are more cravings in my i... Fri, 13 Oct 2017 17:53:01 EST Beck Day 13: Overcome Cravings http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6420999 There is a LOT packed into this day. <BR> <BR> And cravings have the potential to cause a real derailment -- a train wreck. So what Beck's got to tell me is pretty important. <BR> <BR> No question there have been periods in my life when simply thinking about a favoured food triggers a compulsion to eat it. Potato chips in the house? Then I won't be able to do anything else but think about 'em until I finish 'em. The whole bag. No matter how big the bag is. No matter how miserable they... Fri, 13 Oct 2017 06:04:13 EST Beck Day 12 Bonus: Monitoring the Discomfort of Skipping Lunch http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6420893 How was it? Not nearly as bad as I anticipated, frankly. <BR> <BR> At 6:30 before breakfast: no discomfort at all as I sipped my coffee. <BR> <BR> At 7:30 after my egg white omelette (with an extra portion of Thanksgiving left over mashed potato) I actually felt slightly over full -- maybe 90% rather than the 80% hara hachi bu I aim for. And: I still wanted to eat -- there was a slightly panicky feeling that I should stuff myself in case I felt discomfort from hunger later on!! <BR> <B... Thu, 12 Oct 2017 21:06:42 EST Beck Day 12: Practise Hunger Tolerance http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6420645 (Yes, I know: Beck spells it "practice" but from a Canadian perspective, that's a noun: and the verb uses the "s" . . . my goodness we can be annoying!!!! And rebellious too, just a little bit.) <BR> <BR> All right then: I don't like Day 12. And I don't wanna do it. <BR> <BR> This is the day when I skip lunch and experience hunger without eating. <BR> <BR> Because hunger is not an emergency. Imagine the ambulance with screaming siren racing to poor hungry little me with an immediate em... Thu, 12 Oct 2017 05:48:33 EST Beck Day 11: Bonus, Monitoring the Hunger/Desire Cravings http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6420540 How'd it go??? <BR> Actually, a bit tougher than I anticipated. <BR> <BR> At 6:30 a.m. before breakfast -- 0 hunger. <BR> At 8:30 am, heading out the door to work -- looking forward to my yogourt, maybe a 3. <BR> At 9:45 a.m. -- probably got up to a 6 before my first 100 gm serving of Greek yogourt: at a 3 after that first serving eaten slowly and putting my spoon down between each mouthful <BR> At 9:50 a.m. -- finished both servings and at 2: would have liked more to eat. <BR> By 11:15 ... Wed, 11 Oct 2017 20:01:58 EST Beck Day 11: Bonus, Monitoring the Hunger/Desire Cravings http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6420539 How'd it go??? <BR> Actually, a bit tougher than I anticipated. <BR> <BR> At 6:30 a.m. before breakfast -- 0 hunger. <BR> At 8:30 am, heading out the door to work -- looking forward to my yogourt, maybe a 3. <BR> At 9:45 a.m. -- probably got up to a 6 before my first 100 gm serving of Greek yogourt: at a 3 after that first serving eaten slowly and putting my spoon down between each mouthful <BR> At 9:50 a.m. -- finished both servings and at 2: would have liked more to eat. <BR> By 11:15 ... Wed, 11 Oct 2017 20:01:56 EST Beck Day 11: Differentiate Between Hunger, Desire and Cravings http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6420308 OK then: today I'm going to be aware and note down all day long whether I'm hungry or not. Genuinely hungry -- because I'm also going to be monitoring whether I just feel like eating or have a craving for a particular food. <BR> <BR> Before breakfast at 6:30? I'm not hungry at all. Interesting, because I WAS hungry when I went to bed last night. And had to get out of the kitchen and resist having "something more". <BR> <BR> Typically in the morning I have some coffee at home, read the... Wed, 11 Oct 2017 06:35:05 EST Beck Day 10: Set a Realistic Goal http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6419958 Beck's stressing "bite size" goals. <BR> <BR> Not, "I'm gonna lose 100 pounds" but "I'm gonna lose 5 pounds". <BR> <BR> Not, "I'm gonna lose 50 pounds by Christmas" but "I'm gonna lose 50 pounds by April". <BR> <BR> In other words, she urges us to be realistic about how much we can lose and how fast we can lose it. <BR> <BR> It's realistic to believe that we can lose 1-2 pounds a week. Because to lose a pound means trimming 3,500 calories: by reducing the amount of food we eat and by... Tue, 10 Oct 2017 06:37:22 EST Beck Day 9: Select an Exercise Plan http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6419615 I'm really glad my broken foot is healed. <BR> <BR> AND: I really enjoyed my first "full" gym workout on Saturday post-break. Adding back the elliptical (a better workout for me than the stationary bike). And the leg press: the only element of my weights routine which puts stress directly on the foot. <BR> <BR> However, my foot and ankle muscles are feeling weak still. Bone is thankfully healed but I did over do it on Saturday . . . . It will be important to ease back into it a bit. <... Mon, 9 Oct 2017 07:06:42 EST Beck Day 8: Create Time and Energy http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6419284 It takes time and energy. <BR> <BR> It takes time to shop for the "right" foods (rather than buying drive-through or pre-fab from the deli counter or the freezer aisle). <BR> <BR> It takes time to plan real food. Breakfast, lunch, supper and maybe a couple healthy snacks. <BR> <BR> it takes time to prep real food. Without mindless eating until it's time to eat. To pack real food for work. And to sit down and eat the planned and prepped food, slowly and mindfully. Then to clean up withou... Sun, 8 Oct 2017 07:27:46 EST Beck Day 7: Arrange Your Environment http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6419001 If we build it they will come . . . <BR> <BR> And if I buy it, I will eat it. <BR> <BR> Pretty likely true. <BR> <BR> But: I don't live alone. I've gotta buy foods I don't wanna eat (roast beef, GAHHHHHH!!! not remotely tempting) -- and other foods that I DO wanna eat (peanut butter, nuts . . . ) which are healthy enough but irresistible temptations for me when I see 'em. And sometimes for the benefit of skinny son when he's home, "treat" foods to welcome him (potato chips) which I abs... Sat, 7 Oct 2017 09:36:08 EST Beck Day Six: Find a Diet Coach http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6418605 I've asked people to coach me on prior Beck Treks and I've coached other people too. <BR> <BR> Do I have a coach this time? Not formally. <BR> <BR> But you -- (yes, you and you and you and you and you!!!) are my coaches. <BR> <BR> You're responding and commenting on my blogs. You're keeping me motivated and building my confidence and helping me solve problems and reminding me to be accountable and broadening my perspective. <BR> <BR> Thank you!! <BR> <BR> And if by chance I need to ... Fri, 6 Oct 2017 06:15:41 EST Beck Day Five: Eat Slowly and Mindfully http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6418278 OK then: goes well with Day Three "eat sitting down" -- since it's pretty hard to eat slowly and mindfully standing up or walking around! <BR> <BR> And that eating slowly and mindfully thing is also key, absolutely. <BR> <BR> This morning (I'm heading to the fracture clinic for a check up of the broken foot which I believe is totally healed) I thought it best to have a fairly substantial and high protein breakfast. Egg white omelette (a full cup) with low fat goat cheese, cherry tomatoes... Thu, 5 Oct 2017 07:50:31 EST Beck Day Four: Give Yourself Credit http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6417942 Good girl, WATERMELLEN!! <BR> <BR> This used to grate on me more than it does now. It certainly was not part of my "internalized voice" (from childhood) to acknowledge anything good about myself . . . so it felt artificial and even patronizing (like patting a dog on the head . . . ). And like I didn't really deserve it, ever. <BR> <BR> But: I've become better at it. In all areas of my life. Rather than denying myself recognition for anything less than perfection. <BR> <BR> So: did ... Wed, 4 Oct 2017 08:23:52 EST Beck Day Three: Eat Sitting Down http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6417566 Now why's that so hard? <BR> <BR> Eat sitting down. <BR> <BR> Dunno. But (for me at least) it is. <BR> <BR> And when I STOP complying then I generally have a problem: with creeping weight regain. <BR> <BR> I know why it's important to eat sitting down. It makes it more likely that I'll only eat what's on my plan. Because I'll consciously focus in every mouthful. And feel more satisfied with the calories that I can eat. Rather than mindlessly munching when I open the fridge. Or open... Tue, 3 Oct 2017 07:20:58 EST Beck Day Two: Choose TWO Diets http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6417223 I know, I know: plenty of us object to the term "diet". ] <BR> <BR> But oh well: we know what she means. <BR> <BR> Still: why TWO? <BR> <BR> Well, because one of them might not "work out" for whatever reason. And ANY sensible diet (nutritionally sound, reducing calories) will work if we work it. <BR> <BR> My regime? First choice, the "tried and true" Spark nutrition tracker. Maxing the proteins, aiming for 30 grams a day. Making sure I get enough healthy fats too for satiety. And... Mon, 2 Oct 2017 09:24:35 EST