WINACHST's SparkPeople Blog WINACHST's Blog on SparkPeople, home of free diet plans and a healthy living community Beck Diet Solution Day ???? I have no idea what day I ought to be on but I do know I am not going to get through these exercises by the 22nd. I am stuck on the to do list and plan your meals the night before. I just cannot get with it. The closest I have come is when I get up I think about what I am going to do for the first couple of hours. <BR> <BR> I am getting a small sense of accomplishment doing just that. So I will work on this exercise til I can do it consistently. I do need to get some type of organization. Wed, 7 Oct 2015 10:00:54 EST Beck Diet Solution I seem to have fallen behind on the daily assignments. I am taking that as a cue that I need to take more time on some of the lessons. I have done the rate my hunger and skipping meals, but did the assignment in my head. So, I need to backtrack and get the results in writing. <BR> <BR> oops! company here, need to finish post later Sun, 27 Sep 2015 12:41:04 EST Beck Diet Solution Day Whatever I have had a major set-back ~ OMG! what junk I ate! Time to regroup and refocus Thu, 24 Sep 2015 09:02:15 EST Beck Diet Solution Week 1 Day 8-10 I admit that day 8 is a tough one for me, to take time to schedule dieting activities seems to be going overboard just a bit. Can you hear the sabotaging thoughts shouting in my head? It seems silly to me because I do not have a set schedule and do my activities around what every one else is doing and often things happen at the spur of the moment. But i will attempt to put the activities to paper. <BR> <BR> Day 9, exercise is not a problem for me because I have learned through experience tha... Fri, 18 Sep 2015 10:22:26 EST Beck Diet Solution Week 1 Day 7 Arrange Your Environment <BR> <BR> I cannot believe 5 days have passed, I confess, I did not do the Beck exercises during this time. I have been overwhelmed with too many things to do before the cold weather settles in. Lots and Lots of yard work to get done before the leaves fall. One thing is to prepare the hillside for sledding this winter. I spent 7 days out there with a hand snipper because our weed whacker is out of commission and we cannot afford a new one. It was a great 7 days. Peac... Tue, 15 Sep 2015 10:16:46 EST Beck Diet Solution Week 1 Day 6 Find a Diet Coach <BR> <BR> I am fighting feeling a sense of hopelessness on this one because it makes me realize how little support I have for the things I do in my daily routine. I wish I could enlist my hubby as my coach, but he expects me to diet for him, so I certainly cannot ask him to encourage and support me in my efforts. <BR> <BR> My daughters are too wrapped up in themselves for me to say, "Hey, I need help". One daughter is too sensitive and if I bring up anything concerning w... Thu, 10 Sep 2015 09:15:47 EST Beck Diet Solution Week 1 day 5 Eat Slowly and Mindfully <BR> <BR> I think I sort of failed on this today. I overslept in the morning so I was out of sync the rest of the day. I chose to eat my meals in front of my computer and so while I ate slowly, it was not mindfully. Although I did manage to focus on about 1/2 of each meal. <BR> <BR> I am not that far into the program and I am struggling to keep up with all the "homework". I am having a hard time figuring out if I should be reading the chapter in the morning or ev... Tue, 8 Sep 2015 21:25:15 EST Beck Diet Solution Week 1 day 4 Give Yourself Credit <BR> <BR> Okay! This is great! This is probably my fourth time reading this chapter and this is the first time I was able to comprehend exactly what the author is saying without thinking, "This is so stupid. It is something you would tell a third-grader to say and do." But, just a couple days ago, as my hubby and I were walking through the grocery store, I walked out and had him give me a high-five because I left the store without any impulse buying. I felt empowered and... Mon, 7 Sep 2015 09:52:43 EST Beck Diet Solution Week 1 day 3 Eat Sitting Down <BR> <BR> I recall doing this in the past and, if my memory serves me correctly, I actually ate less because I was fully aware of when I was eating. Too often in the past I would eat from a bag and eat the whole bag because I was not aware of what I was eating. So sitting down while eating implies putting your food on a plate. <BR> <BR> So whenever I wanted to eat some potato chips, I would put some on a plate and go and sit down. After the third or fourth time getting up... Sun, 6 Sep 2015 09:47:31 EST Beck Diet Solution Week 1 Day 2 choose your DIETS The beginning part of this chapter almost seemed silly to me; pick a healthy nutritious diet to follow but have a backup in case you cannot do the first. I read that as you are not going to make it on a healthy nutritious diet so pick out another to do. It almost seems like she is saying dieting is temporary and if one does not work, then try another. <BR> <BR> I know that is not what she is saying but too many people do not know what a healthy diet is. To follow the Department of Agricultu... Sat, 5 Sep 2015 10:31:18 EST Beck Diet Solution chapter 5 My advantages Here is my list of advantages: <BR> 1. I only live once and I want the most out of life. <BR> 2. I like being able to move without aches and pains. <BR> 3. I enjoy physical activities, like running races with my granddaughter. <BR> 4. I want to feel I am in control of what I eat. <BR> 5. I want to get rid of excess body fat. <BR> 6. I am afraid of becoming incapable of caring for myself. <BR> 7. I want to nourish my body. <BR> 8. I do not want to suffer from chronic diseases which can be prev... Sat, 5 Sep 2015 09:58:32 EST Beck Diet Solution Chapter 4 my thoughts How to use the Beck Diet Solution <BR> <BR> Do my homework! It is going to be a lot of work, but then learning new skills takes work and effort. It is not like I can do some of these exercises well by just jumping in and expecting to be successful. I know that I am going to need a lot of diligence to do the daily check offs. <BR> <BR> Looking at my book, it appears that I only got to chapter 11 in the past. I need to remind myself that I was successful in the past using most of these tech... Fri, 4 Sep 2015 17:53:28 EST That Sugar Film <link> </link> <BR> <BR> I watched this yesterday and it was an eyeopener to see the effects of the hidden sugar in so-called healthy foods. This guy did a 60 day experiment eating what the average person eats (40 teaspoons a day) and he reached that with no candy or junk food, only what is considered healthy food. <BR> <BR> Gained about 15 pounds eating the same amount of calories that he did before the experiment. Had quotes for Gary Taubes ~ so you know what diet h... Thu, 3 Sep 2015 09:13:48 EST Beck Diet Solution Chapter 3 thoughts How Thin People Think <BR> <BR> I hate the title of this chapter "How Thin People Think", mainly because back in my younger days, I was thin and I had the same issues that I have now. People can be thin and still have issues. Whew! got that out. <BR> <BR> Reading the questions at the beginning caused me to think "I am so screwed". But the Beck Diet Solution is basically changing the way you think and that is why I am rereading this book. I need to change to way I think so that I can resis... Thu, 3 Sep 2015 08:13:54 EST Beck Diet Solution Chapter 2 thoughts What Really Makes You Eat <BR> <BR> A while back I found some youtube videos that suggested my inability to not resist certain foods is not my fault, but rather the food industry has sabotaged my willpower by creating "food" that has addicting features. Well, that sounds wonderful, it is not my fault ~ no responsibility or accountability lies with me. Deep down I think that is a cop-out. No food manufacture has ever forced me to buy their product against my will. <BR> <BR> No matter the slo... Tue, 1 Sep 2015 20:48:52 EST Beck Diet Solution Chapter 1 thoughts The Key to Success <BR> <BR> To be successful in losing weight and keeping it off I need to learn to talk back to that little inner voice inside my head that has a loud roar in such a manner that I can confidently know that I am the one in charge of the situation. <BR> <BR> I need a mindset that tells me I can do it and not let life's difficulties be an excuse to get off track. I need to always be aware that the way I think will affect the things I do and how I feel. As soon as I make an ex... Tue, 1 Sep 2015 09:34:46 EST Down 7.4 pounds since November I updated my weight this morning and discovered that since November I have lost over 7 pounds. It could have been more but, and that is a big BUT, I was not eating healthy and kept eating junk. <BR> <BR> Yesterday, I gave in to a craving and bought by favorite candy "Reisins", chocolate covered caramels and discovered they no longer taste good to me. Oh, goody, now I will be able to tell myself that they won't taste as good as I imagine next time I get a craving. I think of how many candy b... Wed, 19 Aug 2015 11:55:59 EST Ha! Spark People Read My Mind! On one of my tabs on my browser I have the ed2go page up and ready for that final click for the Intermediate Quickbook class. I was debating whether to start this session or wait til next month. There in the upper right corner is an ad for Ed2go Intermediate QuickBook. Shall I take that as a sign to finish registering. <em>246</em> Thu, 13 Aug 2015 08:12:23 EST Fastest 5k program week 3 <em>244</em> I am starting week 3 today! Sometimes I get discouraged on my journey of healthier habits but remind myself that I can stick with a few things if I put my mind to it. This is my third time repeating this program. I am one of those people that need a voice telling me what to do in my workouts and these podcasts are like having a personal trainer. The cues always seem to come at the moment when I need to tell that voice inside my head to be quiet. <BR> <BR> I noticed that I was ... Sun, 26 Jul 2015 09:06:34 EST Mushroom Muffins! The other day I had some over-ripe bananas and the featured recipe on Fork Over Knives facebook page was Chef AJ's Just Bananas Muffins <BR> <BR> <link><BR>-bananas-muffins/ </link> <BR> <BR> So I made a batch of muffins, then went next door to my daughter's house and my 5 year old grandson wanted to come down. So, I said come on and I got some muffins for you. He ate 2 immediately. I put some in a bag for him to take home for the rest of his family. ... Sun, 26 Jul 2015 08:39:20 EST Real Food I watched an episode of an old show "Good Neighbors" and it was about this couple who decided to become self-sufficient. They quit their jobs and attempt to barter for things they need and the bulk of their income comes from selling the produce they grow. <BR> <BR> On this particular episode, the "hired" a couple of students to help them clear some land so they can expand their garden in exchange for room and board and the experience. As they finished eating one of the students commented on... Thu, 23 Jul 2015 08:41:09 EST I ran today I completed Running Mate Media Week 2 Day 1 workout which was a speed workout and consisted of 30 second sprints followed by a 2 minute jog. I managed to do the workout without a walk break but as I looked at my Garmin stats, it seems like I slowed way down on the 5th sprint. Funny, because I certainly did not feel like I slowed down, unless it was when I was looking at what may have been wolf prints on the road. <BR> <BR> On the podcast Todd Lange was giving hints and he suggested on the sp... Sun, 19 Jul 2015 12:53:41 EST One health marker in acceptable, but... Well, last night I finally figured out why my husband makes some of the choices he does, the brats and sausages from the gas station. He has low cholesterol level below 150 and I had told him that I read from either Dr. Furhman or Dr Esselstyn that if one's cholesterol level is below 150 they would most likely not have a heart attack. But they can have other problems. <BR> <BR> We were at a gas station and he mentioned that he wanted to get a bite to eat and he was drooling over the sausag... Sun, 19 Jul 2015 07:45:12 EST Been on Spark People for over 6 years now I was thinking today that I have been on Spark People with this ID for over for years; I had another ID in 2009 but lost the password to that one. That makes about 6 years using this wonderful resource. In the beginning, I was really enthused over anything and everything on this site. I was very active. <BR> <BR> So, what happened? Why am I still on this site? To be honest, I really do not know except I use it mostly to blog. I rarely use the food tracker because I have an offline software... Thu, 16 Jul 2015 09:17:19 EST 3 hour bike ride I bought a bicycle a couple months ago, it took me a while to purchase on because where I live my roads are gravel (very sandy) or a highway. Then I discovered the highway is part of a bicycle route and so non motorized vehicles are allowed. There is a nice wide shoulder so despite the traffic, it was an easy ride. <BR> <BR> About 9 miles up the highway is the bike trail that goes through a State Park, my goal was to make it to that bike trail. There was a storm the other day and on the tra... Wed, 15 Jul 2015 08:38:49 EST Race Results My race went well for me, my time was 33:26. I ran well until about mile 2 and then I looked at my watch. Ever since I started training at the gym that has an Army chart, I have had a dream of doing a sub20 minute mile and when I saw I was not going to make it on this run, I sort of had a "oh, what the hey attitude" slowed down a bit, plus it was the worst of the upward incline. It took me a bit to get my frame of mind right again. <BR> <BR> All my 1/2 mile splits were in the all under 6 mi... Tue, 14 Jul 2015 10:28:21 EST Race Day on Saturday! <em>244</em> This is going to be a race that has a slight incline until mile 2. I have been running up the hills near my home to prepare and included speed work. I am hoping for a decent time. <BR> <BR> Thu, 9 Jul 2015 09:59:06 EST Food Deserts It is so hard to eat the things that are health supporting when the majority of the choices available at the moment are not. We went to a picnic to celebrate the fourth, it was a pot luck and fortunately there were some good choices available. A couple people brought a veggie platter and some lettuce salads. I was able to stay on track there and resist the temptation of eating the chips. <BR> <BR> However, on the way we had to drive through small towns and I think I got a glimpse of what th... Sun, 5 Jul 2015 08:31:20 EST I think that pound found me again! That pound I lost is back! I had a stressful week. My daughter gave birth to a beautiful little girl then had some post pregnancy problems and ended up in the hospital for a few days. I ended up eating at restaurants, which is so hard to eat healthy when someone else prepares the food. No control. <BR> <BR> Daughter is back home now, so I can relax a bit. Time to get back on track. <BR> <BR> <img src=""> Fri, 3 Jul 2015 11:57:51 EST Down a pound I am down a pound this morning, I have been trying to cut way back on the amount of junk I have been eating. My goal for this week in not to buy any junk food. I think I will be successful if I do not go shopping (giggle). <BR> <BR> Too often I have an argument going on in my head as I stand in front of the candy or chip aisle, especially at the checkout lines on whether I really want or have to have _______ (Fill in the blank). So when I am standing, waiting for my turn, I will think of ho... Mon, 22 Jun 2015 10:56:50 EST Best Time so far this year My 5k race time on Saturday was 33:30 I tied 3rd place for my age group. This is my best time so far this year. I seem to be able to run for a longer time before I feel like I am dying and need a walk break, but my speed has gotten slower. I feel like I am on a comeback now! <BR> <BR> <em>185</em> Sun, 21 Jun 2015 10:34:00 EST Update on the Trail Race Worst time ever! (1:21:17) But it was a gorgeous run, beautiful scenery. I made it to and through the finish line without pain! <BR> <BR> I ran the first 4 miles well, but then those voices in my head got a bit too loud. I was playing my Cher playlist and some of the words sort of matched how I was feeling. For instance, all of a sudden I noticed I lost the crowd, I was following way behind the first half of the pack, but ahead of the walkers; the song "I Walk Alone". Then after the 3rd wat... Sun, 14 Jun 2015 12:42:04 EST Ginger Bread Cake I finally got around to making this: <BR> <BR> <link><BR>gerbread-cake.html </link> <BR> <BR> I used an 8x8-inch pan and then topped it with cooked pears and apples. Yum! <BR> <BR> <img src=""> <BR> <BR> I omitted the chips. This recipe is a keeper. I used whole wheat flour instead of the spelt flour. <BR> So good! <BR> <BR> <em>4</em> Sun, 14 Jun 2015 12:38:56 EST Half of a Half Trail Race tomorrow... My profile is a photo from the first year I ran it. Last year my legs hurt so bad coming up to the finish line that the photographer did not even take my photo. YIKES! I must have really looked miserable. <BR> <BR> I have mixed emotions this year about doing the run. Deep down, somewhere inside me is the desire to get my best time on this race yet. I have a foot injury so I will need to exercise caution. <BR> <BR> I need to start repeating my mantras now... <BR> My power song on my ipod <... Fri, 12 Jun 2015 10:38:48 EST Lose Your Self Control? <BR> My daughter posted a link to the Hey Sigmund site and I found myself reading one article after another, even the comments are helpful to me in understanding some issues I am dealing with. <BR> <BR> This article talks about the justifications we say to indulge in things we know we really ought not to be doing. The author also talks about justify our actions in one area can affect our lack of self-control in an unrelated incident. Oh, boy, have I been there, done that. Too often I justi... Mon, 8 Jun 2015 10:08:38 EST Why Goals are important for your success in beating that craving Here is an interesting article (link below excerpt) <BR> <BR> "A smart strategy <BR> No matter the source of your craving (whether it began with an environmental cue or an emotional need) there's another tactic that helps derail the chemical cascade: Focus on your short- and long-term health goals. <BR> <BR> In a recent study published in the journal Proceedings of the National Academy of Sciences, researchers examined participants' brains in an MRI scan during a craving and found that payi... Thu, 4 Jun 2015 09:47:50 EST Lions and tigers and bears oh my! well just the ... Yesterday, my daughter was not home in time to get my grandson off the bus, so she asked me to be there. We had some errands to do in town and I returned home with 1/2 hour to spare before the bus arrived. <BR> <BR> About 5 minutes before I expected the school bus to arrive, I called the dog to go outside with me. Once outside, my dog runs toward the road barking like crazy. I see my garbage cans turned over and then I see a black blob in the driveway. <BR> <BR> We startled it and it star... Wed, 27 May 2015 09:45:18 EST Happy Tuesday! <em>67</em> <BR> <BR> After a rainy weekend, the sun is peeking through the clouds. It is always more cheerful when the sun is shining. <BR> <BR> Tue, 26 May 2015 10:13:46 EST Paleo, Starch Based Here is part of a sign I found at a State Park in Minnesota that gives some idea of what the Native Americans ate <BR> <BR> <img src=""> <BR> <BR> In case the photo is too small, here is the text: <BR> Recent scientific advances allow archaeologists to learn not only when a pot was used, but also what was cooked it it. Burned food residue can be radiocarbon dated, and scientists sometimes find microscopic silica ... Mon, 25 May 2015 09:50:06 EST Being good and getting better I just read a motivating blog about making changes, one step at a time. <BR> <BR> 1. Every journey has challenges <BR> 2. Make each journey your own <BR> 3. Enjoy your journey, find pleasure in it. <BR> <BR> I have been struggling these past few months to eat healthier because I have gained some extra pounds and am not feeling good about it. It seems like I cannot get my mindset to where it needs to be. This article (link below) talks about 2 goals (being good and getting better), these ar... Sat, 23 May 2015 09:26:30 EST For Real? This morning on facebook, I saw a post on my daughter's newsfeed from an anti-Monsanto page. On it, this friend of hers posted, "I saw this and thought of you because you are the most food conscious person I know." Well, I know my daughter and she is far from being "food conscious". She is very vocal about being against that company, but she still buys junk, junk and more junk. She is in denial about what she eats. <BR> <BR> This got me thinking, how real am I about my beliefs when it come... Tue, 19 May 2015 10:29:18 EST Race Day Tomorrow Tomorrow my granddaughter and I will be running a 5k. She is going to have some special people watch her run; that means she is going to leave me in her dust. She is a crowd runner and loves to show people how fast she can run. However, when we do our training exercise, she whines about how tired she is and slows down and walks. <BR> <BR> So far this season, I am not up to the speed I want to be. I am, however, able to run further before I feel like I need to take a walk break to catch my br... Fri, 15 May 2015 08:15:52 EST You run like a penguin I am taking a running class with my granddaughter (13 year old) and this morning we got together to do our "homework", run 5 minutes walk 3 minutes. She was helping with babysitting a 2 year-old and so I got out my jogging stroller. <BR> <BR> We are on the third run interval and I am feeling confident that I finally got the hang of running while pushing a stroller. Then my granddaughter says, "you look like a penguin running." hee hee, thanks a lot, kid. <BR> <BR> <BR> Wed, 22 Apr 2015 11:54:54 EST It's not a diet, it's a lifestyle... Isn't that what everyone says when they are promoting a new "diet" plan. I have always had an issue with the use of that word. I think of "diet" as what we eat, good or bad foods. Any food we eat becomes our diet, especially if we eat those types of foods on a daily basis. <BR> <BR> Using the word "diet" in the way that it is used is that we often think of it in terms of being something we will do for a short time and then go back to the way we were eating before. <BR> <BR> So, to get you ... Tue, 21 Apr 2015 10:05:35 EST Has Spark People run its course? I find that I am not interested much in what is on this site nowadays. I no longer track my food or activities and I don't even care about how many spark points I get on the spinner. <BR> <BR> I just check some of the teams I had joined when I first joined and realized that I am no longer interested in some of the activities that caused me to join them way back then. For instance, the half marathon team. I did 2 half marathons, but do not seem interested in doing that distance again. But ev... Mon, 20 Apr 2015 10:44:46 EST First my daughters and now my grandson... Think I look like this lady: <BR> <img src=""> <BR> <BR> And I often hear, "There is Grandma" whenever she pops up on the screen Fri, 27 Mar 2015 08:27:03 EST Sweaty Betty ad models that I am seeing today Has anyone seen these ads that are popping up on SP today? Is it just me or do these models look sickly and very unhappy? I was looking a Vogue magazine while waiting for hubby at the doctor's office and the models in that magazine looked terrible, not glamorous at all. Too skinny, it looked like my arms were about as big as a couple of the models legs. How sad to think this is being promoted as fashionable. <BR> <BR> Do people actually think they need to look like some of these models? I th... Tue, 24 Mar 2015 11:20:08 EST Coffee makes me feel bloated I enjoy my coffee time in the morning. It is my "me" time. No one talks to me til I am done with my coffee. However, today I noticed that I get to feeling bloated after I am done. <BR> <BR> I need to start to wean myself from coffee. I am currently drinking "6" cups water with 3 tablespoons grounds. This actually gives me about 3-4 cups. I like the flavor of a good cup of coffee. Good is defined as it does not cause me stomach pain. <BR> <BR> I am thinking of cutting back to filling the ... Tue, 24 Mar 2015 10:27:37 EST I need to get out of this vicious cycle... I am struggling to get back to eating the way I ought to be to support health. I am eating too much junk. For the past 4 months I have been attempting to eat right, but find myself stuffing my face with junk food. <BR> <BR> It seems like every time I attempt to get back on track I end up binging on junk. I am trying to figure out why. It is not like I am really craving anything but I feel frustrated and overwhelmed with all the demands my family is putting on me and so I eat and I eat junk.... Tue, 17 Mar 2015 09:02:03 EST Fast food ads The last couple of times I have been at the gym and watching TV, I saw some ads for fast food restaurants and I think their marketing people ought to be fired. I cannot believe they should even think that the breaded deep-fried thingies look appealing. The food that was being advertised looked awful to me. But then, I like my fruits and vegetables. To me, seeing a plate full of vibrant greens, reds, yellow and orange looks so much better than whatever it was that I saw being advertised that... Tue, 24 Feb 2015 22:46:35 EST