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/ Wellness Travel -- A Spark Project? http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5839207 The Toronto Globe and Mail had a short article (not on line) in this morning's paper about the "global spa and wellness industry" which was worth $3.4 trillion US in 2013 and which is fuelling new travel options. <BR> <BR> Nutrition and weight loss; preventive and personalized health; complementary and alternative medicine; beauty and anti-aging treatments are the biggest trends. Nature, massage, exercise, yoga all offered in a context of healthy food. <BR> <BR> The spa industry alone ... Sat, 27 Dec 2014 09:06:44 EST UP Two -- GAAAAAH!!! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5838635 Water weight, I'm sure. <BR> <BR> SOOOOO thirsty by last evening -- and my rings feel tight this morning. <BR> <BR> I had a few extra calories yesterday, but not seriously in excess of my usual calorie count. And certainly not the 7,000 calories extra required for two "real" pounds of weight gain, or anything remotely close. I tracked as accurately as I could, and estimate that I ate about 1,700 calories total all day. <BR> <BR> But I know from previously experience it may take as much... Fri, 26 Dec 2014 06:13:22 EST Christmas Morning http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5838250 The wind is whistling around the eaves of our old house. It's still dark outside. <BR> <BR> The kitchen smells like cinnamon buns. <BR> <BR> The turkey is in the oven now. <BR> <BR> Two narcissus are blooming on the table. <BR> <BR> Everything is ready. There's no place we need to go. We are all here. And soon the day will start. <BR> <BR> Aaaaaaaaaaaah. Thu, 25 Dec 2014 07:49:00 EST Holiday Season Inspiration! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5837808 She's 93 years old, and she did not start working out at the Y in Toronto until she was in her 60s. Message: it's never too late! And look at all the benefits she's enjoying: good health plus energy to carry on so many other activities with zest and enthusiasm. Tempered with balance, both literal and metaphorical! <BR> <BR> Just a little inspiration to move us through the Christmas holiday temptations and into 2015. <BR> <BR> <BR> <link>www.thestar.com/life/health_wellness<BR>/2014/12... Wed, 24 Dec 2014 06:24:35 EST I fell and it was swell . . . http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5837381 Remember Ella singing "I've Got a Crush on You?" What could be sweeter? <BR> <BR> Yup those sweetie-pie artisanal chocolates delivered by a lovely client yesterday came into view, and I fell: first a dark chocolate caramel, and then a dark chocolate peppermint patty! <BR> <BR> Yikes! I never had the least notion that I could fall with so much emotion . . . <BR> <BR> And the emotion lasted for the rest of the day, with those incredible Best Chocolates Ever calling my name every time I p... Tue, 23 Dec 2014 08:39:49 EST The Darkest Evening of the Year http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5836683 Was yesterday. <BR> <BR> And now the days are getting longer. <BR> <BR> There are white narcissus in bud, almost ready to bloom, on my kitchen table. With the Christmas place mats: tapestry snowmen and cardinals in a wintry scene. <BR> <BR> The Rudolph sock wreath on the street door of our house. The red jingle bell wreath on the back door (the one we use). The tree decorated (truly the BEST TREE EVER) occupying pretty much the entire width of the bay window in our dining room and s... Mon, 22 Dec 2014 07:23:55 EST Pre-Christmas Fuel: Greek Artichoke Soup http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5836239 Hmmmm, gonna like this one! <BR> <BR> Broth, chicken, celery, carrots, Greek seasoning (thyme, oregano etc.), crushed Marzano tomatoes (bottled, very thick), a little brown rice and mixed canned beans, drained, all simmered. Two cans of drained water pack artichokes, halved. Chopped green, red, yellow, orange bell peppers. Some lemon juice to finish. And maybe a sprinkle of low fat feta cheese on the top when reheated by bowlful? <BR> <BR> Gotta keep up my energy at this busy time of... Sun, 21 Dec 2014 09:07:30 EST Secondary Gains: FEEDTHEHUNGER Provokes Thought! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5835794 I've been thinking a lot about this concept recently. <BR> <BR> "Secondary gain" is, of course, a medical term: "Interpersonal or social advantages gained indirectly from organic illness, such as an increase in attention from others." <BR> <BR> It seems to have particular ironic resonance in the context of obesity!! Yeah, not just the pounds that get gained . . . but something else. Otherwise, why? <BR> <BR> And so, if obesity is an "organic illness", what secondary gains did I derive ... Sat, 20 Dec 2014 09:30:12 EST Tweaking Nutrition http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5835289 Thanks as always for the excellent and helpful "feedback" (you should pardon the expression: but at least it's calorie-free) on yesterday's blog. <BR> <BR> I know it's bleak to contemplate perpetual hunger: but for me that's gotta be put in context. I was perpetually hungry at 230 pounds when I was basically eating whatever I wanted whenever I wanted: a sad truth. No amount of food would "EVER" be enough food, at some level. And so: might as well be perpetually hungry and slim(mish), righ... Fri, 19 Dec 2014 08:01:17 EST No Glamour, No Drama http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5834811 Weight steady. <BR> <BR> Resisted the peanut butter cookies. And the chocolates at work (new gifts arriving daily!!) <BR> <BR> Sticking with the program. No choice. Oh well. <BR> <BR> All of that. <BR> <BR> Lots of work pressure and tension and scrambling to get stuff done. But I'm pretty well aware: excess food won't help. <BR> <BR> Sticking with the program. No choice. Oh well. <BR> <BR> What's my lowest achievable weight? Still not sure. The scales move very slowly. Sinc... Thu, 18 Dec 2014 08:17:52 EST A Moose in a Maple Tree http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5833713 How Canadian! And a nice antidote to Crassmass, don't you think?? <BR> <BR> Not sure which are my favourites but -- those huskies are particularly appealing!! <BR> <BR> <link>www.youtube.com/embed/Gw8P8L1LfDM?re<BR>l=0 </link> <BR> <BR> <BR> And oh yeah, there is a website selling stuff too -- but no need to go there!! Tue, 16 Dec 2014 05:12:27 EST Peanut Butter Cookie http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5833557 Gaaaaaaah. <BR> <BR> Office is full of "treats" brought in by appreciative clients and service providers such as our terrific IT guy. <BR> <BR> And I am grateful. For the kind thoughts. <BR> <BR> But for the calories? Not so much. <BR> <BR> Ate a peanut butter cookie today, standing up no less. <BR> <BR> And tracked it. And I'm well within calorie range. Which is not the point. (A smallish cookie. And nope, it was not worth the calories, it was not. Kinda rancid tasting?? Bleech. ... Mon, 15 Dec 2014 19:48:57 EST Moroccan Pumpkin Soup http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5832806 No recipe, just one of those "what I have on hand" soups. <BR> <BR> And today it was celery, garlic, onion, carrot, broth, fresh ginger, chicken breasts, a large can of pumpkin, brown rice, canned tomatoes (diced and Marzano style), some raisins and chick peas and lots of spice: chili pepper, cardamom, cumin, coriander, turmeric. Plus some pumpkin pie spice!! And then I stirred in some light peanut butter towards the end. It's a gorgeous deep deep orange. Will serve with fresh chopped ci... Sun, 14 Dec 2014 11:26:58 EST Crassmass http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5832333 Can't help but feel that a whole lotta the marketing I'm seeing is . . . pretty crass. <BR> <BR> Yeah. Basically a mass of crass. <BR> <BR> Getting thoroughly tired of the Crassmass music playing everywhere -- the 14 pounds of Crassmas flyers with my newspaper -- and it's only because I don't watch TV (except a little Netflix, a relatively new pleasure!!) that I'm avoiding the Crassmass commercials. <BR> <BR> I've bought a few items on line mostly -- sending a parcel to my sister -- wil... Sat, 13 Dec 2014 10:13:29 EST Consumer Surplus http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5832059 DH has a degree in economics -- and of course law school has a strong orientation towards economic analysis too. <BR> <BR> But have to say, objecting to calorie counts on menus because consumers will be discouraged from ordering French fries and we need to measure their "lost pleasure" in not eating those French fries seems utterly ridiculous to me. <BR> <BR> <link>www.theglobeandmail.com/life/health-<BR>and-fitness/health/what-is-the-lost-pl<BR>easure-cost-when-restaurants-list-calo<BR>... Fri, 12 Dec 2014 18:37:16 EST Get Older, Get Fatter? http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5831242 So is it inevitable, that we hafta get fatter as we get older? <BR> <BR> Sometimes it seems that way. <BR> <BR> But, maybe not. I was quite interested in this morning's Globe and Mail article on five special techniques that those of us over fifty (well over, in my case!) might find helpful in keeping the pounds off. <BR> <BR> <link>www.theglobeandmail.com/life/health-<BR>and-fitness/health-advisor/five-steps-<BR>that-can-help-you-win-the-battle-again<BR>st-age-related-weight-gain/art... Thu, 11 Dec 2014 07:50:31 EST Laughing http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5830663 <link>www.thestar.com/life/health_wellness<BR>/2014/12/09/a_belly_laugh_will_do_you_<BR>a_world_of_good.html </link> <BR> <BR> Laughing on purpose, even when (especially when?) it's "not funny". <BR> <BR> I liked this article prescribing laughter to cope with stress. Very definitely this is something encouraged in our workplace. <BR> <BR> And it also justifies my decision never to keep reading a (recreational) book that I'm finding depressing or a downer. Why is so much "literatur... Wed, 10 Dec 2014 06:27:45 EST Holiday Baking http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5830125 <link>www.theglobeandmail.com/life/health-<BR>and-fitness/health/sacrifice-calories-<BR>not-flavour-with-these-ingredient-subs<BR>titutions/article21992740/ </link> <BR> <BR> I'm not much of a baker, but DD produces a pretty steady stream of vegan treats for her various volunteer gigs; her vegan brownies (generally baked in individual mini muffin tins for ease of transportation) are particularly delish! And there are a few leftover cookies in the snowman cookie tin this morning from last... Tue, 9 Dec 2014 07:34:47 EST Fridge or Closet? http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5829524 I can stand in front of my fridge and ask myself what I'd like to eat. <BR> <BR> OR <BR> <BR> I can stand in front of my closet and ask myself what I'd like to wear <BR> <BR> BUT <BR> <BR> generally speaking, if I eat whatever I want, I can't wear whatever I want. <BR> <BR> <BR> <BR> Thinking about this yesterday when I was wearing exactly what I wanted at the party (silky taupe top with taupe cashmere sweater and 3 (three!) sparkly snowflake pins in green, blue and white turned out to... Mon, 8 Dec 2014 08:32:52 EST Resistance Muscle http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5829041 Thank you all for your kind and celebratory comments on yesterday's blog: so much appreciated. What a wonderful group of people here!! <BR> <BR> In my post-Beck round two phase, I've been thinking quite a lot about strengthening the resistance muscle recently. <BR> <BR> Particularly thinking about it yesterday at the gym doing strength training -- because of course it's three sets of 10 or 12 repetitions, or until "failure". <BR> <BR> The resistance (weight) strengthens the muscle. B... Sun, 7 Dec 2014 10:07:39 EST Waiting to Exhale Again http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5828476 <link>www.sparkpeople.com/mypage_public_jo<BR>urnal_individual.asp?blog_id=4101565 </link> <BR> <BR> Suffice it to say, back in March 2011 when I was doing the Beck Diet Solution round one, I had a breast cancer recurrence scare. <BR> <BR> And: this second round of Beck, ironically enough, once again another lump. (Ironic because my main motivation in keeping my body lean is prevention of estrogen-positive breast cancer recurrence). <BR> <BR> This time the lump looked even more likely ... Sat, 6 Dec 2014 07:05:39 EST Keeping Pace! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5827983 <link>www.theglobeandmail.com/life/relatio<BR>nships/leah-mclaren-women-are-catching<BR>-up-to-men-in-their-drinking-and-thats<BR>-bad/article21954396/ </link> <BR> <BR> Interesting article in this morning's Toronto Globe and Mail about women and increasing female alcoholism, and the connection between women sharing a bottle of wine with their partners or drinking "like the guys" when they meet up with girlfriends. <BR> <BR> Drinking isn't a problem for me. I have only an infrequent g... Fri, 5 Dec 2014 08:14:58 EST Steady steady steady http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5827378 Enjoying having my clothes fit well! (Thinking about what to wear today??? Yesterday it was soft denim blue leather jacket, matching chunky blue turtleneck, narrow striped navy and blue trousers, wide Italian suede navy and blue striped belt -- and short denim blue cowboy boots!! With Ellen Tracy perfume!! Such a frivolous pleasure!!) <BR> <BR> Enjoying the pleasure of movement and inhabiting my skin comfortably. <BR> <BR> Changed up my breakfast omelette this morning (usually low fat f... Thu, 4 Dec 2014 07:41:34 EST Up Off!! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5826812 One salty restaurant meal Saturday. <BR> <BR> Two pounds up Sunday. <BR> <BR> Off today -- four days later. FOUR. <BR> <BR> OK then, I'll remember. It could take that long. <BR> <BR> (And: most of that restaurant meal was slid across the table to DH!!) <BR> <BR> Don't feel so bloaty today either -- quite a relief. Such an uncomfortable sensation. <BR> <BR> But it took four days of (natch) strict tracking of calories and low sodium PLUS extra fluids. <BR> <BR> No wonder I don't... Wed, 3 Dec 2014 07:32:10 EST Persisting with the Persisting . . . http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5826247 OK, looking at my MARC (Maintenance Advantage Response Card), I remind myself I want to maintain: for health reasons; because my clothes all fit; because I have higher energy; feel upbeat and optimistic; and because I look better. <BR> <BR> Looking at my Maintenance To Do Card, I know I must: weigh myself every day (still up those 2 darn pounds grrrrrrr); resume vigorous dieting if I'm up 3 pounds (and I'm vigorously dieting now!!); expect it to be hard at times (yup, got that one, curbing ... Tue, 2 Dec 2014 08:02:50 EST Bonus Blog: Kids Fat, Your Fault! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5825614 <link>www.theglobeandmail.com/life/health-<BR>and-fitness/health/studying-obesity-th<BR>rough-maternal-health-before-and-durin<BR>g-pregnancy/article21834086/ </link> <BR> <BR> The Globe and Mail has a provocative article rooted in epigenetics on the relationship between obesity during puberty and the "almost inevitable" obesity of kids born (even much later) to mothers who were themselves obese during puberty. <BR> <BR> Epigenetics -- the science that tells us certain genes get "turned ... Mon, 1 Dec 2014 07:40:56 EST Persisting http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5825577 Two up pounds persisting. <BR> <BR> OK then. <BR> <BR> I'm persisting too -- with my Beck techniques!! Mon, 1 Dec 2014 06:23:03 EST Restaurant Sodium -- Gaaaaah! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5825028 Up two pounds today. <BR> <BR> Even though I managed to keep well within calorie range yesterday -- and had a great workout too. <BR> <BR> We were in Toronto for a concert. Turned out that the restaurant where we were meeting people did not take reservations, and there was a lineup out the door -- and so the meal I'd "planned" using on-line menu wasn't available. <BR> <BR> Went to substitute spot, only place within blocks with free seats, ordered carefully, gave more than half the entré... Sun, 30 Nov 2014 07:45:41 EST An Ordinary Day . . . http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5824601 . . . Saturday division. <BR> <BR> Laundry well underway. Greek egg white omelette for breakfast savoured with two cups of black coffee. Newspaper enjoyed. <BR> <BR> Heading to the gym. Home for some soup. <BR> <BR> And then to Toronto actually -- a little variation on the usual Saturday chores routine! Which will be bumped to Sunday: groceries, new soup making, and so forth. <BR> <BR> Nothing pressing, nothing urgent. <BR> <BR> My goodness ordinary feels good! Sat, 29 Nov 2014 08:48:55 EST Bone Density Scanning http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5824151 At 63 yo, I've never had a bone density scan: first is scheduled for today. Apparently most people get these done in their 50s . . . <BR> <BR> Given my height (I "claim" 5'9" but that may involve semi-permanent heels!!) and shoe size (9-10) I would have thought it's self evident: could not have any bone density issues. <BR> <BR> And I don't have any of the indicia -- Latin background, incipient dowager' hump etc. <BR> <BR> But my new doctor told me that I'm "thin" (!!!!! what? who? me... Fri, 28 Nov 2014 07:46:36 EST Thanks on American Thanksgiving! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5823696 OK, we Canadians HAD our Thanksgiving in early October -- and in fact it was my weight the day after (a bit more than 6 weeks ago) that triggered my Back to Beck Trek. <BR> <BR> But it's absolutely permissible to be thankful any day, right? And thankful every day . . . in fact, cultivating that attitude of gratitude (cheesy as it sounds) is pretty much a prescription for enhancing (and noticing) contentment. <BR> <BR> Speaking of cheesy -- had a little piece yesterday, measured, sitting... Thu, 27 Nov 2014 06:34:04 EST Back to Beck: Last Blog!!! (But: Sticking with the Program) http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5823166 <link>www.sparkpeople.com/mypage_public_jo<BR>urnal_individual.asp?blog_id=4092631 </link> <BR> <BR> Beck's Chapter 12 is a blockbuster, frankly -- and I see now that I absolutely blew it off last time. It's all about "how to stay at your new weight" -- that is, once I determine what the lowest sustainable weight is. And once I stop messing around with trying to maintain the lowest achievable weight -- which Beck reminded me yesterday is NOT maintainable!! <BR> <BR> That's what I tried... Wed, 26 Nov 2014 06:43:50 EST Back to Beck: Stop Losing Start, Maintaining http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5822656 <link>www.sparkpeople.com/mypage_public_jo<BR>urnal_individual.asp?blog_id=4089952 </link> <BR> <BR> Beck's Chapter Eleven -- after the 42 days of the 6 week program -- is all about when it's time to stop. <BR> <BR> When it's time to stop losing and start maintaining, that is. <BR> <BR> And once again I suspect this is key. <BR> <BR> And that I didn't fully "get it" first round. <BR> <BR> I had a ridiculous idea of aiming for a new goal weight well below anything I've been able to... Tue, 25 Nov 2014 07:40:50 EST Back to Beck Day Forty-Two: Practice, Prepare for the Future http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5822081 <link>www.sparkpeople.com/mypage_public_jo<BR>urnal_individual.asp?blog_id=4087880 </link> <BR> <BR> Last day of the 6 week program -- but Beck has two more chapters in store for me. <BR> <BR> She assures me that the cognitive therapy skills have worked -- I've actually changed the way I think so that I CAN think like a thin person now. <BR> <BR> But of course that's not enough. I have to put those thinking skills into action. DO it. <BR> <BR> I have to anticipate that there will be... Mon, 24 Nov 2014 07:47:33 EST Back to Beck Day Forty-One: Keeping Skills Fresh http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5821585 <link>www.sparkpeople.com/mypage_public_jo<BR>urnal_individual.asp?blog_id=4086199 </link> <BR> <BR> Beck tells me, as I get close to the end of the 6 week program, that I need to keep on keeping on. <BR> <BR> And that I'll need a new "to do" list. <BR> <BR> To keep my skills fresh. <BR> <BR> It's a horrifying thought, frankly. That I can't just stop. That it can't just be "over". <BR> <BR> But for me, dieting is permanent. I am not naturally thin. I must be eternally vigilant... Sun, 23 Nov 2014 10:56:23 EST Back to Beck Day Forty: Enrich My Life Now http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5821024 <link>www.sparkpeople.com/mypage_public_jo<BR>urnal_individual.asp?blog_id=4083423 </link> <BR> <BR> This is a fave Beck tip for me. <BR> <BR> Because if there's not much fun happening in my life besides eating -- then of course eating takes on a disproportionate and weighty importance. And I feel excessively deprived if I can't eat whatever I want whenever I want. Which I can't, of course. Not if I want to be healthy, slim and fit. <BR> <BR> And of course if I DO eat too much and fe... Sat, 22 Nov 2014 09:14:22 EST Back to Beck Day Thirty-Nine: Keeping Up With Exercise http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5820496 <link>www.sparkpeople.com/mypage_public_jo<BR>urnal_individual.asp?blog_id=4080911 </link> <BR> <BR> Nothing's changed here since 2011: I exercise. <BR> <BR> I'm a life-long exerciser. <BR> <BR> When I'm sick (and I've got a yucky cold at the moment) I take it easy. But I always get back to it. <BR> <BR> Not for weight loss or weight maintenance. <BR> <BR> But: because is makes me feel great. Keeps me strong. Keeps me toned. Keeps me healthy from a cardio perspective. Keeps tha... Fri, 21 Nov 2014 06:55:39 EST Back to Beck Day Thirty-Eight: Dealing With a Plateau http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5819916 <link>www.sparkpeople.com/mypage_public_jo<BR>urnal_individual.asp?blog_id=4078138 </link> <BR> <BR> My weight is staying steady. I'm on a plateau. <BR> <BR> And that's OK. A plateau really is the essence of maintenance. <BR> <BR> I'm not trying to lose weight. I'm trying to stop yo-yoing. <BR> <BR> Sticking with the Beck program punctiliously is keeping my weight steady. <BR> <BR> If I wanted to lose more weight, I'd need to exercise more, eat less, or some combo of the above... Thu, 20 Nov 2014 07:06:40 EST Back to Beck: Day Thirty-Seven, Dealing With Stress! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5819362 OK, I'm dealing with major stress in my life at the moment -- and so I'm "cheating" here, not simply providing a link to my 2011 blog on Day Thirty-Seven but actually copying and pasting it in here. <BR> <BR> Because I'm short of time today to provide a "fresh take" and also because -- yup -- the 2011 version really does summarize why it's important to deal with stress, which for most of us is a key factor in triggering overeating. <BR> <BR> "Once again, Beck gives us a real cognitive wo... Wed, 19 Nov 2014 08:17:53 EST Back to Beck Day Thirty-Six: Gotta Believe!! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5818751 <link>www.sparkpeople.com/mypage_public_jo<BR>urnal_individual.asp?blog_id=4072207 </link> <BR> <BR> Beck's Day Thirty-Six introduces the last week of the 6 week program. It's a week of "fine tuning" newly-learned cognitive skills: and she asks us to begin by believing these cognitive skills are working for us and will work in the future. <BR> <BR> OK then -- I'm still up that pesky half pound from yesterday -- but I still believe it's temporary and I'm not fretting about it!! The sc... Tue, 18 Nov 2014 07:12:38 EST Back to Beck Day Thirty-Five: Prepare to Weigh In Again http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5818167 <link>www.sparkpeople.com/mypage_public_jo<BR>urnal_individual.asp?blog_id=4070139 </link> <BR> <BR> My 2011 blog on this topic, very much like today's reaction: I was UP A HALF POUND this morning, gaaaaaaah. <BR> <BR> After immaculate self-control. After complete compliance with the program. <BR> <BR> Waaaaah, not fair, I'm entitled to maintain weight. Precisely. I should NEVER blip upwards, not for one nano-second. Poor me, might as well stuff my face, might as well forget th... Mon, 17 Nov 2014 08:07:05 EST Back to Beck: Day Thirty-Four: Solve Problems http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5817628 <link>www.sparkpeople.com/mypage_public_jo<BR>urnal_individual.asp?blog_id=4067918 </link> <BR> <BR> Oh my oh my. We are plunged right back into the Beck "heart of darkness" with respect to intensely complex cognitive techniques. <BR> <BR> Here, she is actually synthesizing THREE tough days into one lesson. It is a blockbuster. It is a cognitive triathlon, for sure -- <BR> <BR> Day 33 (yesterday): eliminate emotional eating. <BR> <BR> Day 26: recognize thinking mistakes (remember, ... Sun, 16 Nov 2014 08:41:27 EST Bonus Blog, The Truth About Food Addiction: Vera Tarman MD http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5817344 <link>www.thestar.com/life/health_wellness<BR>/2014/11/15/food_junkies_the_truth_abo<BR>ut_food_addiction.html </link> <BR> <BR> We interrupt Back to Beck to bring you -- this excerpt from Dr. Vera Tarman's new book about her own food addiction. <BR> <BR> She concludes that the only way for her to deal with her addiction to nut butters was the same way she had already dealt with her addiction to alcohol, sugar, chips . . . : absolute abstinence. Not moderation. Just cut out the food ad... Sat, 15 Nov 2014 16:51:44 EST Back to Beck Day Thirty-Three: Eliminate Emotional Eating http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5817147 <link>www.sparkpeople.com/mypage_public_jo<BR>urnal_individual.asp?blog_id=4065305 </link> <BR> <BR> Of course emotional eating is a problem -- for me, and for about 99% of the people who inhabit my world. No way this is a topic (like drinking, like travelling) that isn't key. Caught myself last week after a stressful day walking in the door, pouring a handful of tropical trail mix into my palm, scarfing it back standing up -- and put a stop to it after about 1/2 ounce. Yay me. Track... Sat, 15 Nov 2014 09:15:52 EST Back to Beck Day Thirty-Two: Travelling While Controlling Weight http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5816583 <link>www.sparkpeople.com/mypage_public_jo<BR>urnal_individual.asp?blog_id=4062548 </link> <BR> <BR> OK, then, another "easy day" for me -- and again, nothing's changed since 2011 for me. <BR> <BR> I keep on keeping on when I'm not home -- for a day, for a week, or longer. <BR> <BR> I take food with me; an apple, a granola bar -- so if there's nothing worth eating readily available, I've got a healthy choice in my bag. <BR> <BR> I stay only at places where I can eat the way I want to e... Fri, 14 Nov 2014 07:39:37 EST Back to Beck Day Thirty-One: Deciding about Drinking http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5815990 <link>www.sparkpeople.com/mypage_public_jo<BR>urnal_individual.asp?blog_id=4059622 </link> <BR> <BR> Wasn't a problem for me in 2011 -- has never been a problem -- still isn't a problem: nothing to decide. <BR> <BR> I don't drink much. (Except coffee -- that's another story. And not giving up coffee. EVER!!) <BR> <BR> Hate beer. Rarely take any "hard liquor": maybe had one gin and tonic (heavy on the tonic) all summer. And still just the occasional glass of wine -- less often than ... Thu, 13 Nov 2014 07:35:14 EST Back to Beck Day Thirty: Stay in Control While Eating Out http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5815338 <link>www.sparkpeople.com/mypage_public_jo<BR>urnal_individual.asp?blog_id=4056509 </link> <BR> <BR> I reread my 2011 blog on this topic and haven't changed my mind about this topic. Beck doesn't handle it well. <BR> <BR> Sure if by "eating out" she means going to a restaurant . . . we can check out the menu on line, preplan what we'll choose etc. etc. <BR> <BR> Sure if by "eating out" she means conventional cocktail parties of the business/professional type . . . we can preplan what t... Wed, 12 Nov 2014 07:21:48 EST Back to Beck Day Twenty-Nine: Weigh-in, and Pushing Back at Food Pushers http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5814677 <link>www.sparkpeople.com/mypage_public_jo<BR>urnal_individual.asp?blog_id=4053485 </link> <BR> <BR> Weight today down a bit, and I'm still maintaining within my range -- no big drama actually. None at all. <BR> <BR> Beck launches into a week or so of dealing with "extraordinary events" in the life of a dieter/maintainer -- beginning with "food pushers". Those people who insist you eat. Stuff you don't want to eat (although yeah, it's tempting). People who insist, as the price of f... Tue, 11 Nov 2014 07:02:42 EST Back to Beck Day Twenty-Eight: Prepare for Another Weigh-In http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5814115 <link>www.sparkpeople.com/mypage_public_jo<BR>urnal_individual.asp?blog_id=4050942 </link> <BR> <BR> OK then -- really not fussed about this tomorrow. Will be eating my usual way all day. Don't much care what the scales say tomorrow: I'm maintaining and that's what I wanted and intended. <BR> <BR> It just felt so good over the weekend to be sufficiently flu-free to get back to the gym: two great workouts on Saturday and Sunday. I'm feeling upbeat, like I've slogged my way through th... Mon, 10 Nov 2014 09:43:50 EST Back to Beck Day Twenty-Seven: The Seven Questions http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5813487 <link>www.sparkpeople.com/mypage_public_jo<BR>urnal_individual.asp?blog_id=4049136 </link> <BR> <BR> Back in 2011, as noted yesterday, I seem to have "blown off" the full identification of the 9 (or 12) sabotaging thoughts. <BR> <BR> But in 2011 I did a more thorough job of blogging about Beck's Day 27 Seven Questions technique. I "recalled" them. I analyzed them. And I applied them to my own situation (synthesis). There was a full cognitive effort! <BR> <BR> So here's how the Sev... Sun, 9 Nov 2014 09:17:22 EST