WINACHST's SparkPeople Blog WINACHST's Blog on SparkPeople, home of free diet plans and a healthy living community Slowly Getting Back on Track The other day when I checked the Beck Diet Solution Team board, the posting that caught my eye was the day 20 Get Back on Track. That was just what I needed and I am slowly getting back on track with my eating and exercise. <BR> <BR> I started to run a bit on the treadmill again. I have an ifit membership and am able to use Google maps and it will automatically adjust the incline depending on the route. I use the street view and pretend I am running on vacation. HA! <BR> <BR> So, the worko... Tue, 25 Oct 2016 07:52:20 EST Time to override the stress and take control It has been some very stressful times around here and my eating is reflecting how I handle stress. This morning I am up 3 pounds and feel bloated. It is hard to get rid of the stress because the one causes it is part of my life at the moment. I just need to learn to deal with it differently because as long as there are other people in my life, there will be stress. That is a given, no matter who they are. <BR> <BR> Fri, 21 Oct 2016 08:54:22 EST I cannot believe I actually did that i had some yard work to do so I put on my headphones, loaded my cd walkman with Chris Tomlin's Love Ran Red and went out and worked in the yard and I mean worked. <BR> <BR> There was a some cut wood from some trees that were just thrown in a pile, so I went out and stacked the logs. Some of those logs were h.e.a.v.y! Only took about 2 full plays of the cd. <BR> <BR> While I was doing that, my son-in-law dropped two more because they split down the middle from a previous storm and most like... Fri, 30 Sep 2016 21:20:41 EST Beck Diet Solution, dropout again! I cannot seem to get with this program; I keep dropping out.I am busy and the exercises seem to take too much time for some other things I ought to be doing. I am getting up earlier to try to get things done but still do not have enough time in the day for all that needs to be done. <BR> <BR> Hubby is no help at all. He has chronic pain issues and won't even try to help me. I even make meals and tell him that I want to work out in the yard for so many hours and this is what I want for dinne... Tue, 27 Sep 2016 07:33:11 EST Huh? All of a sudden and I do not know why, but I am craving (and drinking) soda pop. What gives? <BR> <BR> I am not a pop drinker and have not had pop for years and all of a sudden I have developed a craving for the stuff. <BR> <BR> Maybe it is because this past week I had been working out in the yard and we have had some warm days for this time of year. Maybe i got dehydrated and was needing something more than water. <BR> <BR> It just seems weird that I actually got in the car and drove to... Thu, 22 Sep 2016 23:41:13 EST I don't want to take a chance. I recently saw an article that the obesity epidemic has increased to 35% in four states. <BR> <BR> <link> </link> <BR> <BR> The trend keeps getting worse. The article states that 4 states have shown a decrease. My state is one showing the decrease, but I seriously think that is because of the influx of refugees and not because of diet and exercise trends. But that is my opinion and my opinion only. <BR> <BR> Both my daughters and hubby are overweight.... Sun, 18 Sep 2016 07:39:36 EST Beck Diet Solution ~ I do not even know which day I should be on I just cannot seem to get into a routine that includes the tasks listed. On the positive, I am attempting to follow the principles that I have learned. Although, it seems to be in a haphazard way. All of a sudden, I remember something that I have learned, such as: eat slowly and mindfully. <BR> <BR> When I apply this technique, I notice that what ever I am eating (whole food plant based) tastes so good. For instance, after the 5k I ran on Saturday, I ate a banana and that banana tasted so d... Mon, 12 Sep 2016 20:20:05 EST Beck Diet Solution ~ Day 6 - 9 I need to move on, the diet coach coach threw me off balance for a bit, and I think I was using that as a crutch to not continue. I started and restarted so many times and I want to get moving forward. Many of the exercises in the book are what other diet plans suggest. BDS has the exercises to make it easier to implement all that needs to be done to be successful. I am not sure what I will do about the diet coach as of yet but I am not going to let it be a stumbling block for me. <BR> <BR>... Sat, 3 Sep 2016 10:10:10 EST Snip, Snip, Snip I am spending 2 - 3 hours a day clearing off the septic drain field. It became overgrown when we rented the place to our daughter. When the septic was put in, hubby thought it'd be a good idea to just let nature take its course- on a wooded lot. It is a mess! Of course, hubby's idea became the company that put in the septic tank idea, so he insisted it not be mowed. <BR> <BR> 4 years later, talking to septic company's, no, grass only is best. UGH! I shouldn't have let it get so overgrown, b... Thu, 1 Sep 2016 09:19:56 EST Beck Diet Solution Day 5 ~ haven't moved on I have not been faithful in my daily tasks. For some reason, I just cannot seem to make a commitment to myself to get with it. Day 6, find a diet coach, may be the reason. It makes me so aware of how alone I am. I have no friends and cannot rely on my family (they just take from me and do not give). <BR> <BR> I have no friends, because my life revolves around me being at home. I recently started going to church in hopes I can form some sort of friendship. I do volunteer work once a month, bu... Wed, 31 Aug 2016 10:02:28 EST Beck Diet Solution Week 1 Day 5 Eat Slowly and Mindfully. <BR> <BR> This skill seems to come and go for me. Sometimes, I feel like I am just shoveling in the food and not paying any attention to what is on the fork. Other times, I really pay attention to the food and am constantly amazed at how sweet fruits and vegetables really are. <BR> <BR> I definitely need to refine this skill so that I will be consistent in doing this at each and every meal. I often multitask when eating, this means that I need to focus on eating a... Sun, 21 Aug 2016 09:46:41 EST Beck Diet Solution Week 1 Day 4 I spent a couple days on day 3 and have not mastered that, but I fear if I stay with it until I master it, I will once again not finish this course. <BR> <BR> Today is "Give Yourself Credit", I used to think this was such a stupid exercise, after all, I am not in the third grade where I need to have a pat on the back for every time I do something I really ought to be doing. But now as I read this for the fifth or sixth time, the idea of focusing on the positive, the things I am doing right ... Thu, 18 Aug 2016 07:38:34 EST Beck Diet Solution Week 1 Day 3 Eat Sitting Down <BR> <BR> That is one that is going to take some effort for me. I have become aware of all the places I nibble from doing this one in the past. <BR> <BR> There is an episode of Fat Families where a person was told to make the car a no-eat zone. That is something I ought to do because eating in the car is a huge trigger for overeating chips and candy. <BR> <BR> I have found that when I eat sitting down, I am also more aware of what I am actually eating, (what it tastes lik... Tue, 16 Aug 2016 09:40:33 EST Responding to my Day 2 BDS Blog Wouldn't you know it? As soon as I say I am going to start saying "no" to other people's requests to do things for them, my daughter calls with a request. It involved an activity for my grandson. I gave in and said I'd do it. <BR> <BR> It's like she read my mind and called to irritate me. <em>211</em> I know that is not the case. It was circumstances beyond her control that happened. It was just the timing of the request. <BR> <BR> Oh, the request was to see that my grandson got a ride... Tue, 16 Aug 2016 09:24:31 EST Beck Diet Solution Week 1, Day 2 Pick Two Reasonable Diets <BR> <BR> This day is the one that I think has been my downfall because lately, I just cannot seem to get with a plan, any plan. <BR> <BR> I really want to focus on eating a whole food plant based diet and eliminate a lot of the junk food that I have been eating. <BR> <BR> Plan A ~ whole food plant based diet (The Starch Solution) <BR> Plan B ~ Intermittent Fasting (eating within an 8 hour window) <BR> <BR> I am picking the Starch Solution because that is the ... Mon, 15 Aug 2016 09:46:38 EST Beck Diet Solution Day 1, AGAIN Adding a new advantage for getting a grip on what I put in my mouth <BR> <BR> I want to give healthy eating a higher priority than satisfying a momentary desire because of the addictive (and destructive) attributes of eating junk food. <BR> <BR> I totally binged on chips last night and woke up in the middle of the night craving more. I satisfied my craving by drinking the smoothie my hubby left in the fridge for me. This morning I woke up bloated and feeling frustrated over my lack of cont... Sun, 14 Aug 2016 10:28:32 EST I don't want to share I am trying to figure out why I keep giving in to eating junk food. I think that somewhere deep inside my brain is the thought that if I do not eat it then someone else might. Heaven forbid if I should share! <BR> <BR> This realization came to me when my hubby pulled out a chocolate covered coconut bite in front of our grandson and would not share. When gs asked why he couldn't have any, gpa ignored him. Seriously?! You pull out a snack and eat it in front of him and not give him any?! <BR> ... Thu, 11 Aug 2016 10:27:03 EST Body Fat % I pulled out my Engine 2 Diet Book and was flipping through the pages. When I came to a part where it said the body fat % for a woman should be 25%, I realized that I have some serious tweaking to do with my diet. <BR> <BR> I am currently at my goal weight, am fairly active, but my fat % hovers between 30-32%. It is obvious that I carry excess fat in my hips and thighs, so I know I have some extra stores to lose. <BR> <BR> But then, I recall one article I read (but not the author) who said... Thu, 11 Aug 2016 10:14:05 EST one more notch Yesterday, I put on a pair of jeans that I purchased about 7 pounds ago and need to wear a belt to hold them up I had to move it in a notch Wed, 10 Aug 2016 11:36:11 EST Can't or Won't? I have my Beck Diet Solution book open to a page (p. 201) that has a response card that says, " It's not that I can't control myself, it's that I don't want to control myself at this moment...." Boy, does that describe me in a lot of situations. <BR> <BR> That perspective also changes the amount of control I have over my eating choices. Many times when I make the choice to eat something that is not wise, it is not that I cannot control myself but after that dialogue that goes on in my head, ... Mon, 8 Aug 2016 10:21:57 EST Went to the county fair... and I bought and ate a funnel cake. I had them hold back on most of the sugar. Does that make it better for me? lol I will admit that I enjoyed it, but am thinking I can do without another one. <BR> <BR> In the past, i always stopped and bought a milk shake, but not this time. It did not even appeal to me. Ice cream is one thing I crave when it is hot outside and it was hot and humid. I am glad I passed on that and only ate one bad thing for me. <BR> <BR> I go to the fairs to look at the ex... Thu, 4 Aug 2016 08:51:57 EST Going to be working on clearing out clutter. I am attempting to clear out clutter in my house. In the past, when a quick cleanup was needed, things got thrown in a box and stuffed somewhere out of sight. Well, I am now clearing out those out-of-sight hiding spots. My, oh, my! anybody say packrat?! i cannot believe how much "stuff" has accumulated. <BR> <BR> Sometimes, when I attempt to clear out clutter, I have to struggle with my inner hoarder in me. However, I am telling every one that as I go through the clutter, I am having no mer... Wed, 3 Aug 2016 09:31:47 EST Why Do I Even Eat That? I have been struggling with eliminating junk food--he so-called "food-products" that are manufactured in the lab. It is a struggle because junk food is everywhere I go. Once I went to an auto parts store and the first aisle was a candy and chip aisle. I guess the manager wanted to make sure that he was stocking all the necessary parts for all makes of cars and trucks. <em>211</em> <BR> <BR> Little by little, I am coming to the realization that those little packages of sugar, fat and salt... Sun, 31 Jul 2016 10:49:03 EST Want to Change, then be as you are Ok. I just found a file on my computer that I copied from Hey Sigmund and the jest of the article was when wanting to change not to fret too much over all those goals you want to accomplish but to live in the moment. <BR> <BR> All right, i am paraphrasing big time. But, what i got out of the article was that if I want to cut back on sugary snacks but find myself failing time and time again, then instead of becoming over critical with myself and my behavior to just accept myself where I am at... Fri, 29 Jul 2016 13:06:04 EST Am I moving forward? It is my birthday next week and I reached the phase one of my goal that I set for myself this year, just barely made it but I succeeded. However, this year has been a struggle for me to get with a routine or a plan. <BR> <BR> I thnik I started and restarted many times. Even though I slipped and fell, went back a few steps, I am still attempting to get with eating healthy. I have not given up. That all by itself is enought to tell me that yes, I am moving forward. <BR> <BR> I have a certif... Tue, 26 Jul 2016 08:32:10 EST Totally blew it Yesterday! I gave in to a craving and my granddaughter and I emptied a carton of Oreo thins while at the laundry mat. We both sat there reading a magazine, reached in, chomp, chomp, reached in for another. Repeat, repeat, repeat. Til i reached in and there was nothing left. <BR> <BR> I am such a bad example. Next time, if I have the munchies, I am stopping at the grocery store and buying a bag of lettuce to munch on. <BR> <BR> <link><BR>17oUiQ </link> Fri, 22 Jul 2016 08:53:36 EST Phase One Goal reached I have been struggling this year to get back down to my goal weight. I reached phase one this morning when I stepped on the scale. This is my weight that I was in early adult years. Now, I need to focus on getting rid of the excess body fat that I am carrying around. <BR> <BR> I have three pairs of jeans that I bought years ago when I hit my lowest weight ever that I could remember for my adult life. When I bought them I remember saying that I did not want to have to go up in size again. <... Thu, 21 Jul 2016 09:20:23 EST Race Result and some Ramblings July 9,2016 Red Ore 5k was my best time for the season so far. 31:57 It felt good to come in under 32 minutes, that was the chip time, gun time was 32:12 I'll take the chip time. :-) At my last race, I said that I was going to work on coming in under 32 minutes. <BR> <BR> I am now beginning to train for another 5k in August, I'll focus on 31:30 for the time to beat. I am doing a lot of my training on the treadmill because I live in a rural area surrounded by farm fields and the poison plan... Mon, 18 Jul 2016 09:46:32 EST 6.39 miles on treadmill with no walking Wheeeeee! I cannot believe I did it, (I did stop for a brief few seconds to pull the curtain on the window because the sun was hitting something that caused a glare. But I got right back to running. <BR> <BR> I cannot believe I did it. I used the Ifit program on my treadmill with the trail route I did on the 11th. I am positive that the ifit app did not do the proper inclines because I remember running uphill a lot more that what the program had me doing. <BR> <BR> I started at 5.6 mph, ... Tue, 21 Jun 2016 18:34:27 EST Did I say I was restarting BECK DIET SOLUTION? I am sure I did and I made it to day 3. Then I had to be away and my routine was disrupted and I ate junk, junk and more junk. <BR> <BR> I also came to the conclusion that I am overly critical of my hubby's eating choices even though mine are no better. That needs to stop. No good comes out of negative thinking. <BR> <BR> It is just that he likes to eat sweets and I am trying not to eat them. The other day when I asked him if he wanted to join me in the diet plan I was choosing, he respon... Tue, 21 Jun 2016 10:34:58 EST It's not fair... (BDS) I have owned the book The Beck Diet Solution for many years. I have yet to make it through all 6 weeks and have started and restarted many times and the phrase, "It's not fair..." irritates me to the maximum. To think that it is not fair that some one else can eat whatever they want and not gain weight and that I would have to pay attention to what I eat. UGH! It's not fair. <BR> <BR> All I can say to myself is "Quit your whining, you are not that person and you are not entitled to their m... Mon, 13 Jun 2016 10:49:25 EST Restarting Beck Diet Solution Well, I finally got my books out again and I am going to restart the Beck Diet Solution. I am getting tired of letting my cravings for junk have the power over me. Plus, I see my husband gaining weight because of the cookies, chips and other fattty foods and I think of how selfish it is not to take care of yourself. He suffers from chronic pain and so he is not active, but he eats way more calories than he needs. <BR> <BR> That got me thinking that I, too, eat way more calories than I need.... Sun, 12 Jun 2016 11:14:58 EST Half of a Half Race Results 6.55 miles -- trail run with lots of hills <BR> <BR> 1:19:04 (12:04 minute per mile) <BR> <BR> I was hoping to come in under 80 minutes and wishfully wanting a 75 minute. But I think I overtrained and did not have as much in me as I hoped. Lesson learned. <BR> <BR> Plus, I was not eating as well as I should have and ate quite a bit of junk the week before. I did make a connection with wheezing to fried foods, so I am eliminating deep fried foods from my diet. That should not be too hard ... Sun, 12 Jun 2016 10:29:03 EST CDC reports obesity rates up in 2015 I just read and article that the obesity rate is still going up. What gives with that? <BR> <BR> I remember about 5 years ago when I was at a family gathering, I was envious of my brothers because they had not yet showed the middle age spread. But I am not envious of them anymore. My older brother is having such difficulty breathing now and he is carrying his weight high. That must mean his heart and lungs are being crowded by the fat he is accumulating. <BR> <BR> My hubby is overweigh... Fri, 27 May 2016 09:22:35 EST Running Streak As soon as I finish typing this blog, I am going to do day 26 of my running streak. I cannot believe that I am sticking with this. It is my goal to run at least 1 mile a day until my birthday. <BR> <BR> We bought a treadmill, so I will have no weather excuses as to why I did not run on a particular day. My granddaughter wants to do another 10k in july and I am giving it some serious thought to run that distance again with her. <BR> <BR> My running streak is for that purpose , the be able ... Thu, 26 May 2016 08:34:16 EST Close, but not there yet! Body fat % needs to be lowered I set a goal weight to meet by my anniversary (9 days ago) I did not meet it, but I am now less than a pound away. Perhaps by Memorial Day? I shall see. <BR> <BR> I really need to lose body fat. My % is hovering around the 30% mark. That seems way to high, even if I am close to the weight I was in early adult life. <BR> <BR> I just need to tweak my eating and stop eating junk <BR> Wed, 25 May 2016 10:16:18 EST Race Results, I surprised myself 32:33 <em>244</em> My granddaughter did not do as well as she wanted. I was just 6 seconds behind her at the finish line. <BR> <BR> However, I ran hard that last 3/4 of a mile because I saw her ahead of me and tried to catch up to her. The race course had a small hill after mile 1 that was steep enough for me to walk up it rather than run up it. My granddaughter ran up it and with the heat, I think it was a bit much for her and she ended up slowing down. <BR> <BR> There were 746 runners,... Sat, 21 May 2016 23:37:14 EST Race Day Tomorrow! Running a 5k with my granddaughter tomorrow. I was hoping to stay close behind her, but she told me she has a goal of 25 minutes. ~ no way will I be able to keep her in sight. I am aiming for 33 minutes. <BR> <BR> She might make her goal time because that girl gets an adrenaline rush in races and I saw a post that the registration was just shy of 1,000 people. That means there should be at least 800 running. BIG RACE for her. This race is the one that got me hooked on running races and it wa... Fri, 20 May 2016 09:31:47 EST Allergic to my yard I was working in my yard yesterday and today I broke out in hives. It is like delayed onset muscle soreness with me, It never hits right away but will take 24-48 hours to show up. It seems whenever I do yard work I end up with an itchy rash of some sort. <BR> <BR> We have a wild yard and we just let it grow and whatever comes up (it as a wooded lot) The problem is I tried to let some of it be natural and attempted to plant native grasses and flowers, but now I do not know what is what. So, y... Wed, 18 May 2016 08:40:41 EST Naked Udon Noodles and Veggies Last night for our anniversary we went to a newly opened restaurant that featured Asian cuisine. I ordered a Vegetable Udon Noodle dish, but since I do not like a lot of sauces, especially from restaurants because they are full of oils, I ordered the sauce on the side. <BR> <BR> So what I got was a plate of noodles and veggies. and a bowl of soy sauce, garlic and oil, lots and lots of oil. I added about 2 small spoonfuls to my noodles just to taste. I decided that I did not like the sauce a... Tue, 17 May 2016 09:47:22 EST Are we having fun yet? Well, today is my goal date and I did not meet my goal, but then I just couldn't seem to get with it seriously until about 2 weeks ago. Since then, 1/2 pound gone, but my jeans are looser and I was able to wear my 5 pounds lost jeans. These are the jeans I bought at a thrift store a while ago when I had actually lost weight but not yet to goal. These are my in-between jeans. What fun to be able to fit in them again and be comfortable. <BR> <BR> I am not too focused on the scale because the s... Mon, 16 May 2016 08:41:12 EST Sleep and Exercise I find that I sleep better when I do vigorous exercise shortly before bedtime. Isn't that the time you are supposed to be winding down. <BR> <BR> I don't know but when I get insomnia nights, I make it a point to hop on the treadmill and hour or two before I am ready to go to sleep. Maybe I put my body into a state of exhaustion. I don't know, but it seems to work for me. Sun, 8 May 2016 10:31:05 EST Logic Lost Today there is a smoke is in the air warning. My daughter, who is a smoker, complains that is just what she needs because they have an outdoor farmer's market today. <BR> <BR> HUH? <BR> <BR> It is sort of like me complaining I cannot seem to lose weight and I stuff tortilla chips in my mouth and follow it with a candy bar. <BR> <BR> I am watching my husband gain weight and he is eating candy, cookies and chips. But whole grains cause him to gain weight. <BR> <BR> Sometimes I am amazed at... Sat, 7 May 2016 09:23:54 EST 11 pounds lost 11 pounds lost, that is what I saw this morning when I logged onto SP. It was encouraging and discouraging at the same time. <BR> <BR> Wow! 11 pounds lost <em>30</em> and that was since 2011 and only 11 pounds lost! <em>2</em> <BR> <BR> I had gained 40 pounds in my adult life and regained some of that and that is what I am struggling to lose. I have 2.8 pounds to reach a mini goal which is set for my anniversary May 16. I good present to myself would be to be at that weight I was a... Wed, 4 May 2016 08:09:57 EST Race Results and random thoughts 10k--> 1:09:14 <BR> <BR> I came in about 1 minute faster than my goal time. AND I was less than 2 minutes behind my granddaughter. It was a great run! <BR> <BR> I did a 4:1 run/walk and only a couple of times I had to cut the run time short. I had been practicing my pace on the treadmill while watching a video of a runner (the and I used my granddaughter as my pacer. <BR> <BR> Now, we start training for a 5k scheduled on May 21st, and then a 6.55 mile trail run that has a... Sun, 1 May 2016 09:49:32 EST Before the race Race starts in 3 1/2 hours and I am having my coffee. I cannot start my day without coffee. I had a restless night and woke up before the alarm. The good news is that the weather is going to be great for running. <BR> <BR> Last night we went to pick up our packets, but on the way, we picked up my 6 year old grandson from school so that he could come along and run the 1k. He thinks he is fast and puts so much emphasis on winning. I try to tell him running is not about winning, but only doing... Sat, 30 Apr 2016 06:18:50 EST Been awhile Wow! It has been quite some time since I logged onto Spark People. We no longer have internet service where we live, so my access is very limited. <BR> <BR> How have things been for me? Well, I have lost a couple of pounds and hopefully, they will stay lost. <BR> <BR> I have been training with my 14 year old granddaughter for a 10k race, which is on Saturday. This is her first 10k and I may be more nervous than her. I am so paranoid that she will lose her way and we'll have to skirt the to... Wed, 27 Apr 2016 19:41:12 EST Cannot wait til the spring weather is here to stay. I have not been online much lately because our internet is now limited and we have to be careful of how much data is transmitted. But I am still hangin' in there. We bought a treadmill and I have been able to run indoors instead of outside where the roads are not the best for running, icey and full of ruts from the tires, too easy to twist an ankle. <BR> <BR> I finally figured out how to get my music from my ipod nano to the ipod touch my hubby bought for me over 1 year ago. I had to rename... Wed, 2 Mar 2016 10:00:02 EST How many calories are in this? Yesterday, I made Jill Nussinow's Spicy West African Sweet Potato Tomato and Groundnut Stew from her book, The New Fast Food. I omitted the oil and added carrot and celery. The dish had: onion, carrot, celery, sweet potato, cabbage, tomato, spinach and kale, and peanut butter. Awesome! It was so good. Leftovers taste great also. <BR> <BR> Today, hubby asked how many calories were in it. Turns out there are about 170 calories per serving. I find it odd that whenever I make a dish that has v... Tue, 23 Feb 2016 12:36:49 EST Wow! Long Time no post! It thas been over a month since my last blog. I think I lost my Spark again. This page just isn't working for me like it used to. Plus we now have limited internet and so I am logging on with my phone, a 4-inch screen and online typing is not much fun. But it sure don't use much data. <BR> <BR> Update: I bought a treadmill so I don't have to brave the snow and cold or go to the gym to get my run finished for the day. <BR> <BR> I am still working on doing a whole food plant based diet , but... Sun, 14 Feb 2016 09:19:37 EST