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PHOENIX1949's Photo PHOENIX1949 SparkPoints: (86,457)
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9/30/17 10:14 A

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Daily report sent to non-SP accountability person:

29 Sep 2017 - Summary of Day 175

A) read my ARC (advantage response card); CREDIT, (B) tracked 100% of my nutrition on SparkPeople; CREDIT, (C) calories within range which is 1200-1550; CREDIT (1512) -- included 3 snickerdoodles, not the most nutritious choice.

Scale at +/- 0.0 this a.m. (234.0)

Cravings for sugar and high-fat foods creeping in for me so need to squelch them NOW by pre-planning meals (& sticking to plans) with plenty of nutritious items to crowd out the cravings along with reading my stress/anxiety trap Beck Reminder Cards OFTEN.

Let's make the most of today FORTHEHEALTHOFIT! Why? Because we are worth it!

sse



Susan
Central Texas (CST)
The More You Know the Better Decisions You Can Make !!


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PHOENIX1949's Photo PHOENIX1949 SparkPoints: (86,457)
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9/22/17 9:01 A

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I. Need. To. Be. Here. For. Accountability. With. Like. Minds. !!

Crazy week here, every day with contractors and on-the-spot decisions, rescheduled medical appointment, plans in constant flux dependent upon others.

Gave in to sugar cravings and indulged, highly, three days of the week. Declaring that is done as of this morning. Today will be on plan!





Susan
Central Texas (CST)
The More You Know the Better Decisions You Can Make !!


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9/18/17 1:54 P

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Wow, Susan, congrats to your weight graph, what a nice downward trend!
I'll check on this thread too, but probably the pink reading will take all my time and energy... or feel free to check in with us on the pink thread, if you wish. Otherwise, see you at the end of Beck Pink either here, or another thread.
emoticon

Today was a long travel day for me, with 3 perfectly routine, mentally planned meals, and I executed my plan without thinking. What a relief, not to think of food, on top of everything else I had to think of! ; )

Kriszta

Goal weight:
58 +- 1 kg /// 128 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


430 Maintenance Weeks
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QUEENOTHEFOREST's Photo QUEENOTHEFOREST Posts: 4,872
9/18/17 9:48 A

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Good luck Susan! Especially with the PT. I am a big advocate. It has kept me mobil through injuries and post polio. And for the most part it has kept me pain free and energized. I will miss seeing you and your graphics around this thread. I hope to be a regular on Pink and I hope you decide to drop in as your time allows.

Mary

Cape Cod and Western Massachusetts

Well I could do that but why would I want to?


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9/17/17 11:21 A

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Kriszta - great plan for family time. I think those childhood roles within the family follow us around no matter our age.

Mary - my Mom used to make a dessert of our choice on our birthdays and one year when I was close to goal at WW, I requested an orange. She looked at me in disbelief, but when the family gathered I had an orange with a candle in it for my dessert. She made fruit pizza for the rest of the family and no one tried to convince me to eat just a little. In advance, Mom did pull out all the 'it's a special occasion,' it's just this one time' etc., etc.

Soon, for the rest of the year, I won't have as much time to spend at SP (trying to finish a genealogical book in addition to coordinating several household repair/rehab projects and will be in physical therapy for 8-12 weeks starting in October) so I've opted to not be active on the pink thread this round. This wasn't an easy decision but there are just not enough hours in the day for the 'must do' portion of my 'to do' lists. I will continue to log in, spin the wheel, track my weight & nutrition, and update my feed once in a while as well as peek in on folks. Not enough time to actively comment on blogs and teams (already feel the withdrawal symptoms).

The below chart depicts my daily trend since my Beck restart in April of 2017. I started using WeighGrapher.com in 2015 when I learned of it from JEANKNEE on the Beck Team. Using this app helps me keep an eye on things so the temporary gains don't get out of control 'cuz this loss is a slo-o-o-ow process and sometimes it doesn't seem as there is much progress.

Upward blips 1 & 2 are sugar-related; upward blip 3 is salt-related.

Working BECK skills works, so practice, practice, practice.



Susan
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9/17/17 9:11 A

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Kriszta that sounds like such a great plan. I can literally feel your description of falling in to patterns with people with whom I also have a history. I am not tempted by sugar at this moment but I can easily fall into portion distortion when I am with close long time friends. Also in situations that Beck calls traps. You have reframed the trap about family and old friends in a very powerful way.

Speaking of traps and old situations coming back to haunt us, I have a birthday tomorrow as Facebook is reminding me. As if I was about to forget. I am pleased to say that I am not even a little bit tempted to eat cake. This no sugar streak is a lot more satisfying than cake would be.



Mary

Cape Cod and Western Massachusetts

Well I could do that but why would I want to?


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9/17/17 6:25 A

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Just a quickie before leaving for family lunch:
-picked 2 healthy meals to choose from and salad online and will not open menu
-I'll ignore plates of others and definitely will not eat one bite from them
-if I stuck to my plan, I can eat one piece of chocolate cake at my parents' home
-remember: calories exist in all bites, even if time with parents and sister reminds me of times when I did not know this ; )
(I just found out I have the tendency to regress into childhood eating patterns when I'm with them! see the wafer cookie fiasco in August)

... ok, I still have time, so I continue...
also read my response cards and completed to do list

Mary, congrats to your no-sugar streak, and to maintaining your weight while "traveling" with your friend. Happy Birthday to you!
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Planning in writing is the best strategy for sure. I too always do better when I do it, and revert to it whenever I get in trouble.

I would choose to switch to the Beck Pink thread for the duration of the new challenge, so that we can share our experience with the group.

Kriszta

Goal weight:
58 +- 1 kg /// 128 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


430 Maintenance Weeks
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330
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QUEENOTHEFOREST's Photo QUEENOTHEFOREST Posts: 4,872
9/16/17 8:55 A

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Greetings! So glad to see this thread is going on. It is lovely to contemplate coming back to it after nearly a week away. I love company. And I love when company goes home. It was a full and enriching time though. I am still off sugar. I have not gained. I have not lost either and it was my goal to reach a mini goal by my birthday on Monday. It won't happen. So birthdays are a time of renewal and I am ready to dig right in. I will be glad to do Pink again in October. I will need continuing practice being watchful for traps, but I must admit that some of the Pink tools are buried. Great time to renew.

Your discussion about mentally planning meals is so timely too. I just can't do it. Not and lose weight too. I have enough grasp of nutrition to hold steady but I don't lose unless I enter every bite in Spark nutrition planner. This last week is proof of that. I suppose I will always have to do this and I don't really mind since I have become conscious of nutrients I have been missing. Unless I plan carefully I end up off in one or several. I bet that since I try to make a habit of not eating the same foods more than once a week (except fresh produce in season) my diet is more complicated than many of my fellow Sparkies who have go to meals which meet their nutritional needs. Anyhow.

Susan and Kriszta will you shift over to the Pink reading group in October or will we keep this thread going? I am good either way.
Mary

Mary

Cape Cod and Western Massachusetts

Well I could do that but why would I want to?


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PHOENIX1949's Photo PHOENIX1949 SparkPoints: (86,457)
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9/14/17 2:55 P

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Kriszta - I mentally decide what I'm having for each of my 3 meals (no snacks) each evening before I go to bed. No surprises by checking that items are on hand and if I'm tempted I rely on the 'Not my Choice' & 'Not my Food' "Think about It' phrases. I catch myself every once in a while trying to juggle the lunch or dinner calories to accommodate a dessert and have been quicker to catch this thought.

emoticon

Edited by: PHOENIX1949 at: 9/14/2017 (14:56)
Susan
Central Texas (CST)
The More You Know the Better Decisions You Can Make !!


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9/14/17 2:40 P

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On track here and applying Beck skills. Hope all having a great week.

One-by-one, every couple of weeks, I'm adding nutritional supplements 'cuz I haven't felt a big change in energy and feeling healthy after losing 59#'s, and counting. This way, if I have a reaction I should be able to attribute it to a specific change. Looking for positive reactions and not expensive urine.

Still reading "Mastering Leptin" -- now on page 235 of 371 of text (many more pages of references). Hopeful, for the most part, that better health is within my grasp; yet, nagging suspicion as I looked at all the 'latest' health books I bought over the years for each condition I was diagnosed with or told I possibly had by Docs when I didn't meet textbook criteria. Hopeful too as I read each of these. emoticon

Mental TRAP here of questioning my change choices. I am trying to banish such thoughts with a 'let's try this and see how it works.' Time and more recent science will tell.



Susan
Central Texas (CST)
The More You Know the Better Decisions You Can Make !!


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9/14/17 2:28 P

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Mary, your friend's visit sounds so nice. I agree, it is a bit like as if you had travelled, even if you stayed in your home : ) ... so, Beck Travel thought apply. Yes, it is great if you haven't gained and you can settle back into your routine soon, and continue losing.

Susan, it is great you continue practicing your Beck skills, despite stress and stomach bug.
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I remember when I started to read about leptin, that lot of information was unsettling, overstimulating. It took some time to settle down!

I'm doing great with planning food mentally, but didn't lose any of the vacation pounds, still 2 pounds over goal, +-1, that is, exactly where I was last year this time : )
And just like then, somehow my "fruit or dark chocolate" after dinner somehow turned into "fruit and dark chocolate" in the past weeks... I was already thinking of it as part of my plan but actually it is not.
Oh well... will have to go back to original plan or accept where I am now., which is a pretty good place.

Edited by: KRISZTA11 at: 9/14/2017 (14:34)
Kriszta

Goal weight:
58 +- 1 kg /// 128 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


430 Maintenance Weeks
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110
220
330
440
PHOENIX1949's Photo PHOENIX1949 SparkPoints: (86,457)
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9/12/17 10:20 A

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Mary - Your time spent with your friend sounds delightful. I must admit my geographical ignorance as I thought Cape Cod was the name of a town. Did some 'Googling' to learn more about your part of the world. Beautiful.

Susan
Central Texas (CST)
The More You Know the Better Decisions You Can Make !!


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9/12/17 10:14 A

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Checking in, albeit a little puny - stomach virus - today better than yesterday.

I am suffering from information overload and need to sit with some of it to decide what changes, if any, to make in my lifestyle. GMOs, leptin, nutritional deficiencies, inflammation caused by foods, contractors, sub-contractors, etc. Not enough hours in the day these days so reprioritization in progress.

Still waiting for that additional energy that should be accompanying the 58# loss.

Beck 'stuff' today will include reading my ARC, tracking 100% of my nutrition, staying within my calorie range, being on alert for possible traps, make that probable traps especially the stress and anxiety variety. Use Beck skills as necessary to stay on track.

A flashing neon sign in my kitchen like the one below might be helpful.



Susan
Central Texas (CST)
The More You Know the Better Decisions You Can Make !!


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QUEENOTHEFOREST's Photo QUEENOTHEFOREST Posts: 4,872
9/11/17 7:47 A

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Susan that is great that you have a net loss in the week. Brava!

Kriszta thanks for organizing another Pink round.

So glad the Floridians seem to have escaped the kind of hurricane destruction that happened in the Caribbean. I hope the result is not that people ignore the next warning. It would be much better if we can all learn from this how to better evacuate. Not the opposite. We are focused on well being here on Spark. And that has much larger implications than what we eat and drink. I think that years here on Spark have really helped me to pay more attention to a broader definition of fitness, well being and life style choices.

So I am still having a nice visit with my friend. Yesterday we spent the entire day visiting an art museum, galleries and a lecture on Edward Hopper, an American artist who painted here on Cape Cod in the 20th century. We walked all over Provincetown which is a charming seaside town. What a glorious way to get a lot of exercise. And we went to a delightful outdoor cafe for a delicious meal. We two shared three small appetizers and an entree. I am hanging on to my recent weight loss but I have not continued to lose. I expect to regain my momentum once my friend departs tomorrow. I am really glad I have not gained. This reminds me of the chapter in Pink about travel. Expect to gain a little. I have not gained. And eating restaurant food is challenging even when I make good choices. Too much salt.

I don't see any particular traps ahead today. Tomorrow when my buddy leaves I will get melancholy as I always do when people leave. That is a trap. I am ready!

Edited by: QUEENOTHEFOREST at: 9/11/2017 (08:21)
Mary

Cape Cod and Western Massachusetts

Well I could do that but why would I want to?


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9/10/17 12:44 P

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Good morning all -

On track here with exception of one day with an extra 365 calories (healthy calories) and weekly net loss of 2#'s.

Lot of real-life items decreasing amount of time spent on PC. Repairs, upgrades, exterior paint projects, etc., etc. that involves time with contractors with the ever-present exposure to more things I am seriously allergic to.

Lot of anxiety associated with the above, but I am using my reminder cards and Beck skills when I've felt like eating anything I could get my hands on which was often the past few days.

I appreciate the maintainers who give of their time and experience as well as others in various stages of their journey. I have a long ways to go but have taken away from maintainers' blogs that this really is a lifestyle change from here on. Accepted this on a mental level but just now buying into this on an emotional level.

Niece, her spouse and 4 children evacuated from Florida to Georgia (northwest of Atlanta). Looks like they will see remnants of Hurricane Irma, yet milder had they stayed home.

Kriszta - way to go for way you aced dinner in your friends' home.

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Susan
Central Texas (CST)
The More You Know the Better Decisions You Can Make !!


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9/10/17 11:06 A

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Hello, I hope everyone is safe and having a nice weekend.
My week was good, planning my routine meals (that is, 20 out of 21) mentally, and I made a written plan for last night, dinner in our friends' home.
It helped and I stayed on track.
No struggles, I'm still in the upper half of my goal range. Oh well, will probably go back to center in fall when abundance of food is gone and I'm back to 1 orange, 1 banana and 1 apple per day.

emoticon

Kriszta

Goal weight:
58 +- 1 kg /// 128 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


430 Maintenance Weeks
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110
220
330
440
KRISZTA11's Photo KRISZTA11 SparkPoints: (140,620)
Fitness Minutes: (235,175)
Posts: 5,777
9/8/17 2:10 P

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JOHAL, welcome back,
I'm sorry about the finance-related stress.
Your Day 6 blog is beautiful.

Mary, your girls weekend sounds very nice. Enjoy the time with your friend!
Congrats to staying sugar free.
I don't know what is it with white bread, but I too have difficulties with portion control. And I never have any problems with good quality whole wheat bread... my response is eating the latter 99% of the time : )

Kriszta

Goal weight:
58 +- 1 kg /// 128 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


430 Maintenance Weeks
0
110
220
330
440
PHOENIX1949's Photo PHOENIX1949 SparkPoints: (86,457)
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Posts: 950
9/8/17 10:23 A

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Mary - enjoy the special weekend. I can almost gain weight just thinking about fresh, warm bread slathered with butter!
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Susan
Central Texas (CST)
The More You Know the Better Decisions You Can Make !!


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QUEENOTHEFOREST's Photo QUEENOTHEFOREST Posts: 4,872
9/8/17 7:24 A

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That is a nice graphic Susan. Worrying over stuff we can't control or for stuff that is not happening to us does no good for anyone. Still we are human and it is impossible to ignore all the devastation. Individual stories are heart breaking. These disasters unite us as a human (and vulnerable) family.

Last night my pal arrived for a long weekend. Girl's weekend. I made a healthy dinner for us. Then I wrecked it by eating delicious white bread and butter. Bah. I had made a beautiful whole wheat bread too. Which is also delicious. But I have no problem staying within my planned portion with whole wheat. It was just deviating from my plan a little bit by buying the bread for my friend that sent me off track. Anyway. Neither of us ate any sugar. We had fruit for dessert which was on my plan. Credit. And back on track for me.

I was hating eating without reading. Having company is during a meal is just as distracting though time spent with loved ones is precious and I am not going to over think that. Or disparage it in any way. I think that is why I ate the bread last night. I was distracted by camaraderie. And pleasantness. I am going to have to be extra vigilant while my pal is here about sticking to my meal plan. She is supportive and trying to lose weight too so we can enjoy the process together.

Mary

Cape Cod and Western Massachusetts

Well I could do that but why would I want to?


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9/7/17 9:33 A

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Johal - Wishing y'all safe travel back to the USA.

Mary - I am 'guilty' of having chosen distractions while I am seated to eat -- usually the daily crossword puzzle in our newspaper; BUT, I do pay attention to taking my time. I rationalize the puzzle with doing my part to stave off Alzheimer's which has a heavy presence in the paternal side of the family.

All - Weighing and measuring our food seems key to our success.

Those stress and anxiety trap reminders getting a real workout around here. With usual daily stress of coping with chronic pain along with fires, hurricanes, economy, political climate, etc. these past few weeks I've noted a definite increase in my anxiety level. Also we are having contractor work done in the yard and house over next few weeks. The Serenity Prayer and Beck pink Day 37 are helping.



Susan
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9/7/17 7:48 A

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Good Morning

Johal nice to see you back. Good luck on your transition planning ahead I left a comment on your Beck Day 6 blog.

I have been breezing along through the Beck Pink Workbook meaning I am reading the chapters and when I find a skill I have not been practicing I focus some attention on that. Mostly I have adopted Beck fundamentals as part of my life but when I find a gap it is a big one. Such as measuring and weighing (I lost three pounds since restarting that), and the priorities chart that I did not even remember ever seeing. Yesterday's hard lesson was focusing on eating while at the table. I have been cheating. I always eat at the table so I did not even notice that I had long ago begun to read at the table while eating. At first I figured if I was reading Spark posts or Beck then it was ok. Then it became my favorite newspapers. Now it is just a bad habit. Such a bad habit that at every meal yesterday I was bored while eating and anxious to get back to my reading. So I have banned the book...from the table anyhow. Mindlessness is a big trap.

Mary

Cape Cod and Western Massachusetts

Well I could do that but why would I want to?


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9/6/17 6:33 P

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I am in really high anxiety right now. We move back from Ireland to the U.S. next Tuesday, we have no real place to live when we get there, and I just discovered that the buyer for our condo who has been paying the mortgage for the last year and a half is running into difficulties and not making the payments. We agreed to be guarantors (big mistake) so it is falling back on me.

I had three hours' sleep last night so today's exercise was simple, two miles at 2 mph around the park in two segments. But I kept to a fairly good eating plan and kept to the number of calories that will get me my 2 pounds a week weight loss. Not that I know whether I am losing weight because I don't have a scale. But I am just completing my fifth day "on plan". In the Beck book that means that I have started my second group of "four day plans."

Daily affirmation:
* I am a good person, and I deserve respect.
* I choose to respect myself today by refusing to engage in verbal or emotional self-abuse.
* I have been successful at many things I have set out to do, and I can learn to do better at the things that give me problems.
--Dean Anderson

We become what we want to be by consistently being what we want to become each day.
--Richard G. Scott


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9/6/17 3:55 P

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Aghhhhh! Not the dreaded Macdonald. Now you are going to have to clean out. I'll just bet you took a nap. Poor Beckie. I think I see a human sacrifice for the sake of the kids?

You are my role model of course. And when you flop it is quite grand.



Mary

Cape Cod and Western Massachusetts

Well I could do that but why would I want to?


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KRISZTA11's Photo KRISZTA11 SparkPoints: (140,620)
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9/6/17 2:12 P

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Wow, Susan, it is remarkable you remembered the Beck reminder cards after so much stress and annoyance, and resisted the sweets! You deserve tons of credit for that.
emoticon
LOL about Alicia's blog : ))
Food scale Is my best friend too!

Mary, thanks for your great observations about nutrients and fiber!
So true... getting enough vegetables and fruits in is key to success, as they are filling and do not blow up blood sugar. And thanks for the weather news, I have been thinking of you when I read about Irma. Stay safe!

Rarity: today I had a vegetable-less and fruit-less meal. Took a day off, and went to the zoo with my niece and nephew, and ate at McDonalds on the ways home. No fruit, no vegetables - but we ate normal portions. When I got home, I thought of eating "my " fruit... but instead took a nap, then did 2 hours of gardening. : )

Edited by: KRISZTA11 at: 9/6/2017 (14:18)
Kriszta

Goal weight:
58 +- 1 kg /// 128 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


430 Maintenance Weeks
0
110
220
330
440
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9/6/17 9:20 A

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That is such a helpful post Kriszta. Thanks. I can see myself in other people's successes and flops. I can really see the cantaloup episode. In fact I can actually see it happening later today. For a variation on the reason you are describing too. I planned my meals for today. I have trouble some times meeting nutritional goals, usually either fiber or potassium. I really prefer to get nutrients from food not supplements. Today what I have planned will not give me enough fiber. I will keep at it until I figure it out. It often happens that I find myself just not feeling I have eaten enough and some times it is because I have gotten the balance of nutrients off. Too much calorie dense food that is not filling enough. So helpful to weigh and measure. And i get it about the half string bean. That is part of being mindful.

Susan brava for escaping the ice cream freezer trap. Traffic, disappointments, frustrations! All of it piles on and sets us up for eating off plan. I can see myself in that too.

Right now we are not on the map for a direct hit from Irma. Just in case, I am going to spend time today putting away any objects that might take flight in a high wind. Also I am planning to evacuate should Irma become a threat or should the other hurricane that is forming now, Jose, head this direction. I figure I have a second home to go to and I do not want to become part of the problem for rescue workers here. And I don't want to risk losing Lilly or having to leave her behind if there is no room in a shelter that takes pets. The two bridges that access the mainland close in winds over 75 mph. So escape becomes impossible if I wait too long.

Meantime my dearest friend is coming to stay for the weekend. Both of us are focusing on wellbeing and healthy eating. I hope we will get to enjoy each other's company and go for long walks with our dogs to beautiful places.

I am very fortunate in my life and I know it every single day. So much suffering and unrest. Wrenching.



Edited by: QUEENOTHEFOREST at: 9/6/2017 (09:23)
Mary

Cape Cod and Western Massachusetts

Well I could do that but why would I want to?


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9/6/17 9:11 A

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Wednesday, 9/6/2017

Good morning!

Anxiety gave my Beck skills a test day yesterday. Punctuality was modeled and expected in my upbringing. Since traffic is so horrible here, I left at 1 pm for my 1:30 app't with request that I appear by 1:15 to check in. The office is only 1.5 miles from my house. I got caught waiting for a lo-o-o-o-ong train to pass by and it was 1:17 before the traffic guards raised. Then, in the parking lot I circled around waiting for a parking space to become available. At 1:27 as I was backing into a spot between two SUV's parked in the compact car section, my phone was ringing (I don't answer or look at it when in the driver's seat) -- turns out the GYN was contacted to deliver a baby at the ER so my appointment was cancelled.

As a matter of course, anxiety kicks in anytime I leave the house with possible exposures to gasoline and exhaust fumes, perfumes, colognes, air fresheners, etc., etc. So, while I was out I ran by the local drugstore to pick up a few items. I picked these items up, then slowly perused the ice cream freezer and the candy aisle trying to decide what sugar item to use to calm down. My Beck reminder cards started flashing through my mind, along with the thought of claiming accountability for this, and I hurried to the cashier's area without the sugar. -- CREDIT.

Portion distortion can easily get out of control here too. My food scale, measuring cups and measuring spoons stay out on the counter rather than getting put away. Check out this blog:

http://www.sparkpeople.com/mypage_public
_journal_individual.asp?blog_id=5737208

Mary - hope your walking buddy recovers soon.



Edited by: PHOENIX1949 at: 9/6/2017 (09:15)
Susan
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9/6/17 4:05 A

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Credit for avoiding those traps, Mary!
Great idea to get back to measuring food if you suspect portion distortion, it makes a huge difference!
emoticon to Lilly!
Do you know if hurricane Irma is a risk for your home?

Priorities list is another great tool, credit to both of you for re-assessing.

Susan, best of luck to the Gyn checkup, I'm sure your doctor will appreciate your wight loss success!
emoticon

My week is going well. Fell into a minor trap last night: leftover cooked rice was less than half of my portion. So I added half portion rye bread, so I was fine. Still the thought "this is not enough" bothered me, and instead of measuring my portion of cantaloupe, I brought in the entire bowl... and ate it all. Very small thing, just wanted to share anatomy of this trap.
SPT is very strict on measuring meals in Bright Line Eating. She insists on measuring the exact amount, no more - and no less, even if you have to cut a green bean in half! Sounds extreme, but now I see the point. Eat less - and there you go, second guessing if you have eaten enough or you can eat something unplanned to compensate for it!


Edited by: KRISZTA11 at: 9/6/2017 (04:06)
Kriszta

Goal weight:
58 +- 1 kg /// 128 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


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9/5/17 8:49 P

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Susan I hope your visit to the GYN is better than my visit to the vet. Seriously, credit to you for taking care of this medical requirement. I hope it is a routine visit and not an issue.

My dog has not healed enough to have her restrictions lifted today. Alas. Maybe next month. My very first inclination when the vet gave me the news was to eat off plan. Credit to me for not doing any such thing.

This is one of those days when opportunity kept on presenting itself. And stuff kept going wrong, the worst of which is Lilly's slowness to heal. I promised myself to to listen to the vet who said that it is common in big dogs for them to take longer to heal. I will not allow myself to obsess about all the things that might be wrong. Each of which can only be cured by me eating pasta al fredo followed by chocolate layer cake.

So here is a trap I fall in to all the time. I can be upset or disappointed and resist 9 times out of ten. But then for no reason at all I will give in to a craving. I think it is a cumulative depletion of will power. Not today though. I am safe for tonight.

Oh and one more thought for the evening. I am back to weighing and measuring. I suspect that I have fallen into portion distortion. Only one way to find out.
Best to all.


Mary

Cape Cod and Western Massachusetts

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9/5/17 11:21 A

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Tuesday, 9/5/17

I completed rereading Beck pink shortly before the summer Beck blue team popped up and felt like I would need to continue referring to pink the rest of my days. Will revisit the 'Priority Chart' as I've let using my guided visualization CD's for chronic pain slide.

Something that nags at me is my unfinished family German Genealogy book (Mom's side). My challenge with the book is that I have so much information that organizing it in a meaningful way so others can make sense of the information that is very familiar to me puzzles me. Software and hardware changes related to my genealogy over the years is annoying. I have learned that shared genes do not equal shared enthusiasm.

Yes, being on track is simpler than getting back on track. The weight that crept up with the brownie blitz is already gone.

Have my annual ob/gyn checkup this afternoon and look forward to her comments on my weight loss. At my visit last year, she had just joined WW so I will see how that has worked for her. This may be, make that will be, an opportunity to share SparkPeople.



Edited by: PHOENIX1949 at: 9/5/2017 (11:25)
Susan
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9/5/17 8:28 A

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Spectacularly good Beck day yesterday, And I am on track for another today. Kriszta's recent remark about Beck Pink nudged me to look at Pink again. Besides the paper copy I have a digital version of the workbook and I am breezing along through that. The chapters are more concise and it is enough of a difference to feel fresh. I find I have not been firmly practicing all the skills. The "Priority Chart" got my attention this morning. Sometimes I find myself skipping exercise or not having time to shop for or cook what I had planned. That is a trap. I am sure I have read this several times in the past but for some reason today it hit me in a different light. When I wrote out all the things I consider "Essential" or "Highly Desirable" I can see how I get squeezed out of activities that support my weight loss. And I never even got to the column I consider "Desirable". I am going to have to reassess my priorities because not everything can have equal importance.

I like your amnesia idea Susan. That is what it is like when I take my focus off the priority of well being. Thanks for the support and the credit. Credit back at you for climbing back.

I decided that checking in here is an essential priority for me along with planning meals and tracking because it helps me to be accountable.

My potential trap today will be dealing with getting to the vet on time (day after holiday traffic can be a mess from this beach community and the surgeon is an hour away on a good day). Also I have to admit I have anxiety about the outcome of my dog's x-ray. She appears to be fine and well healed. And there is the ongoing anxiety about the other leg which has a 94% chance of sustaining the same injury. Ugh. Fussing about things that may or may not come to pass is an eating trap for me. And a dumb one too. There is enough that is current in life to prioritize.

Hope you have an awesome Beck day

Mary

Cape Cod and Western Massachusetts

Well I could do that but why would I want to?


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9/4/17 11:18 A

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Monday, 9/4/17

BECK AMNESIA - (my new phrase for when I slip in spite of all my Beck tools)

I listened to a local spiritual leader yesterday morning. He said he had a confession to make to his followers. When pelted with multiple worldly problems, he sometimes experiences 'spiritual amnesia' in spite of all his preparation, study and planning for how to deal with these. He said this was due to his being human and that by sharing publicly with others he was reinforcing his accountability for his personal actions. This is a great analogy for experience with Beck Teams.

Mary - HUGE credit for passing up that cake. Hope Lilly's report is good. Here's hoping Irma fizzles before making landfall.

Kriztka - Appreciate the reminder of your favorite Beck Blue sentence about the moment between 'I shouldn't eat that" and "Darn I shouldn't have eaten that."

On track here - Credit.



Susan
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9/4/17 9:38 A

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Self reproach probably does no good whatsoever. Except as a learning opportunity. Analysis is good. Regretting the past is futile. Analysis followed by action is really good. Beck is all about strategy. I love it. I must say that visiting this forum helps me to keep things fresh. As much as I love Beck methods I get distracted over time. We all flop on occasion. Learning from each other is very helpful.

Tomorrow is Lilly pup's post op 4 month exam and I am hopeful that her knee has healed well. She is very young and spunky for a severely restricted regimen. I can't even allow her into our fenced yard off leash. If she is good to go it will be a relief for me too since I will be able to relax about her antics.

Yesterday I had an unexpected opportunity and potential trap. I did fine. I got a last minute invitation to friends' for dinner. It was not going to be a planned meal because I did not know what to expect. My friend is a talented baker and dessert was going to tempt me. Sure enough she made vegetarian lasagna and a lovely cake. I had one modest portion of lasagna. And I resisted the cake. Imagine? Credit over here in this corner of the universe. I could clearly feel how resisting the cake was taxing my self control. The cravings got worse once I went home. I resisted those too but it was not easy. Truly being conscious about traps is a big help.

Kriszta wrote the other day about being a Pink Girl and I think she is right. I think I will start the book again. I have 15 stubborn pounds I thought I would be done with by now but I am stalled. I know the tools work. I have been eating at the top of my range while avoiding sugar. Now that I have a little distance from sugar I think it is safe to refocus on that calorie range.


Mary

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9/3/17 12:55 P

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Sun., 9/3/17

Great feedback which I appreciate. Back on track here.

Self-reproach doesn't visit me often which is sort of unnerving in a way. I walk a fine line between allowing myself too many 'oh well' moments versus on-point days and I sure don't want to slide back into the habit of making continual allowances (excuses). Need to step up my game of giving myself CREDIT for positive strides to increase the momentum of living a healthy lifestyle over the long haul.



Susan
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9/3/17 7:39 A

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I think Kriszta just modeled a good approach to a bad food day. Admitting it was a bad food day is really important. Then move on and don't get stuck in self reproach. The opposite. All those stressors deserve a genuinely comforting defense.

Susan's story reminds me of when I wanted to quit drinking. It is a really destructive habit that robs one of vitality and all joy. The good news is that it is very clear how serious the habit is. Denial becomes absurd. I was not anywhere near the stage that most people associate with alcoholic behavior. This was long before I encountered Judith Beck though. I had to organize everything in my life around the single goal of staying away from booze. I had to make it a really big deal. I acted in much the same way Beck's program works. Cleaning out temptation. Finding support. Having distractions. Repeating positive goals. I could not make any exceptions because my will power would not endure. Susan's brownie episode reminds me of how helpless I became in the face of my own compulsions. Thank you for sharing the story with us because it is a gift to experience my compulsion again through your experience and to be reminded that this can happen when we least expect it. I am sending big hugs to you. I can see you really need comfort. We can do this. Every single experience counts. Nobody is exempt from the dreaded brownie assault. But Pink sue helps! Maybe time for me to go through Pink again

Edited by: QUEENOTHEFOREST at: 9/3/2017 (08:44)
Mary

Cape Cod and Western Massachusetts

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9/3/17 5:29 A

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Susan, that sounds like a bad food day... and for a number of valid reasons.
Reminds me of my favorite Beck Blue sentence about the moment between 'I shouldn't eat that" and "Darn I shouldn't have eaten that." We have all been there and will be there at some point in the future.
emoticon

I hope you find the way out of the drama of others, and get back your usual peace of mind.
emoticon


Kriszta

Goal weight:
58 +- 1 kg /// 128 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


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9/2/17 8:50 P

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Sat., 9/2/17

Back on track today.

Yesterday: Brownies 6, Susan 0 (on top of my daily calories).

Two extremely toxic people that I thought I had effectively dealt with last year reappeared related to the hurricane and I let myself be temporarily pulled into their drama scenarios (mostly unrelated to storm). I could feel my energy drain. Went straight for the brownies without pulling out my reminder cards and trap plans!

Also, I finished an intense, time-consuming webinar on GMO's in our food supply which was very disconcerting.

Plan for future is to sit with my feelings for a little while, then sort them out or just recognize them as being human and not a reason to jeopardize my quest for better health.



Edited by: PHOENIX1949 at: 9/2/2017 (20:51)
Susan
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9/2/17 2:14 P

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Oh Mary, hurricane Irma sounds scary.
I hope it doesn't come your way, or if it does, you can go inland safely.
It is a potential anxiety trap, good you noticed it early.
Enjoy the walks with Lilly!
emoticon

Susan, I hope you are well, and no more rain aggravates the situation in your area.

My week was good on the eating front, ate on plan at all meals except one where I overate a bit, but nothing terrible. No risk meals, I was fine with mental planning.
Just read my 5 Beck Pink reminder cards (D1 Advantages, D16 No Choice, D19 It Is Not OK, D20 Get Back On Track and D36 Believe It), and completed my Beck to do list.
I think I'm officially a Beck Pink girl : )



Kriszta

Goal weight:
58 +- 1 kg /// 128 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


430 Maintenance Weeks
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9/2/17 8:51 A

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Good Morning You All

Mary

Cape Cod and Western Massachusetts

Well I could do that but why would I want to?


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9/1/17 8:16 A

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I just can't imagine the trauma and ongoing impact Texas has endured. Susan that was a real kindness to stick with your cousin through the disaster. I expect you had a real calming effect. What Kriszta said about stopping at only 3 brownies is exactly what went through my mind. Congrats for stopping. And every day is a new beginning. It is a funny thing about streaks. They are helpful. But they can make it feel worse when we blow them. Day one is the most important and the hardest day. Maybe it would make more sense for those of us who misuse food in habitual ways to make every day the first day.

So traps ahead? It is Labor Day weekend here in the US and it is intended to honor working people. It has devolved into a barbecue laden end of summer binge. I am trying to encourage my DH to stay back in the western part of the state where a 3 hour drive can become a 7 hour drive to this beach community on a three day weekend. If he comes it still won't be much of a trap as he is watching what he eats too. I am a little melancholy thinking about the end of summer. No real reason. I had a fabulous summer and expect to have a fabulous fall too. I am lucky to be retired and mostly healthy and I appreciate every day. So I do not really have any traps to worry about. I will plan nutrition and bake some whole grain bread. Off to walk Lilly now. She has her final post op check on Sept 5 so I am hopeful that she will be able to resume normal activity after that. Her surgery was last May. It has been a long recovery but she seems great to me.

One thing I have to confess. I am watching hurricane Irma. If it heads towards this coastal town I plan to evacuate early. I have a comfortable home to go to inland and I don't want to take up space in a shelter that someone who might need it could use. Also with a dog my shelter options could be limited. We have only two bridges from the mainland to the Cape and if the wind hits 75 mph the bridges close and escape is cut off. I do know that anxiety is a trap. So I will practice living in the moment while being sensible about weather. Have a lovely day Sparkies.

Mary

Cape Cod and Western Massachusetts

Well I could do that but why would I want to?


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8/31/17 3:02 P

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Mary, I'm glad you are doing so well!
Congrats to getting done with the basement, the oil paint class sounds great.
Healthy distraction for sure, the best way of not thinking of food : )

Susan,
you did great for yourself, going so long without sugar,
and you deserve credit for stopping after 3 brownies. I know that is harder than not eating at all. I must have been stressful to hear about the troubles the flood caused. So nice of you to stay with your cousin and talk for such a long time.
Lots of credit for getting back on track, that is all that matters.

I'm still doing well, practicing my skills and sticking to my (mental) plan. No special meals since Sunday so I didn't have to plan in writing.
Batch cooked 6-6 portions of lentils and chick peas for freezing.
I love them! Delicious and so easy cook - the only important thing is remember to soak them in advance. : )


Edited by: KRISZTA11 at: 8/31/2017 (15:04)
Kriszta

Goal weight:
58 +- 1 kg /// 128 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


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8/31/17 11:08 A

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Thur., 8/31

Good morning -

Ate 3 of the birthday brownies last night. SUGAR streak broken. Oh well, oh well. Today a new day and I will remind myself of 'not my food' and am armed to not let this become a full-on sugar binge. This was anxiety driven.

Got a call from a cousin in the area of Texas that got almost 52" of rain and we talked for 12 hours. Nope, not a typo, we talked for 12 hours. She has a 3-acre place with a main house and little house on the property plus a pool. Adjoining neighbors had water up to the eaves in their houses and her main house was spared and the little house had 4' feet of water in it and the pool had very little debris. Her siblings and her children (all in Houston area) are all safe but a few of them flooded out of their homes.

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Susan
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8/30/17 8:12 P

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Oh my! Susan came over to my page to check in with me and I realized I've been away much more than I realized. Sorry! I'm doing fine. I emerged from the basement finally and oh I am so very sad for the people of Houston. My little wet basement caused me a lot of work and discomfort. Imagine what those poor people are enduring! I had out of town guests for a long weekend and last Monday I started an oil painting class that is so engaging I don't think about food or traps. This has been a testimony to flow and healthy distraction.

I'm off now to read K's blog!

Edited by: QUEENOTHEFOREST at: 8/31/2017 (07:39)
Mary

Cape Cod and Western Massachusetts

Well I could do that but why would I want to?


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8/30/17 10:03 A

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Kriszta emoticon

On track here also and left the birthday brownies for the birthday boy on Monday. Even resisted the colorful M&M's that went into them (one of my Kryptonite foods). Hard to believe we are both 68 now -- where did the time go?!

The 'GMOs Revealed' webinar series over in a couple of days -- taking 2 to 2-1/2 hours a day of my time.



Susan
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8/30/17 3:27 A

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I have been compliant with my food plan (fix combinations of foods from menu) every day, and refrained from cake (and there is no more left!) and ice cream (still a lot in the freezer), reasoning my planned dinner will make me feel better... and it did!


Kriszta

Goal weight:
58 +- 1 kg /// 128 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


430 Maintenance Weeks
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8/28/17 10:05 A

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emoticon job Kriszta.

Susan
Central Texas (CST)
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8/28/17 3:29 A

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Thank you for reading my blog, Susan!
I love what you wrote about your calm confidence - I'm happy for you, because I believe this mindset is the key to long term success.
Online news say raining continues in your area, I'll keep you in my thoughts.
Stay safe!

This family dinner was a big success for me, because we rarely have special meals but then I go off track more often than not. This time I noticed the sabotaging thoughts of "oh this cake and ice cream is so delicious, let me have another portion" and consciously said no. It was not hard, I just had to pay attention. Writing my plan and reminders down helped. Lesson learned! : )
www.sparkpeople.com/mypage_public_jo
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nal_individual.asp?blog_id=6404598


As opposed to last Christmas when I ate 800 calories of unplanned cookies before noticing the sabotaging thought. I had missed the moment between "I shouldn't eat that" and "Darn I shouldn't have eaten that" as dr Beck wrote.

Kriszta

Goal weight:
58 +- 1 kg /// 128 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


430 Maintenance Weeks
0
110
220
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8/27/17 4:30 P

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Krsizta - As you said in your blog today "The more compliant I am, the easier it gets." More and more I am beginning to feels a calm confidence that this will be -- is -- my new lifestyle. Your shining example is greatly appreciated.
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Susan
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8/27/17 4:24 P

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Susan, I'm glad to hear you are safe and your home did not suffer any damage.
Stay safe!
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It is really amazing you get so much rain after a long period of drought, I hope those water tables can hold a lot of water.

Lots of credit for staying on track despite the exceptional circumstances!

Kriszta

Goal weight:
58 +- 1 kg /// 128 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


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8/27/17 1:54 P

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Mary - Thank you for the kind thoughts. The rain and strong winds, with stronger gusts, continue along with the flooding of low water crossings and now some of the rivers. Safe and dry here at home. . . neighbor across the street lost several major tree limbs and there are lots of small limbs strewn all around. Part of our subdivision was without power much of yesterday--missed us (knock on wood). Low lying areas of the city have flooded streets and stores. Weather channels are predicting this will carry on through the week.

I am later than usual to check the team comments as I got up at 1:30 and read until 5 a.m. today (Mastering Leptin). The rain spout for our gutter system is outside the bedroom window and it rattled constantly so between that and periodic whooshing of the wind, I gave up and got up.

Got a LOT of decluttering done yesterday.

Our new frig delivery scheduled for tomorrow has been rescheduled, tentatively for Wednesday afternoon, weather permitting. I love examples of irony and here's one for this week. Work was to begin this coming Friday on our new underground drip irrigation system and re-sodding of front/side yards that were burned to a crisp in 2011 -- back yard made a comeback but rest didn't in spite of our transplanting some runners from back yard and spreading seeds. We have been in drought stage for far too long here; just wish we didn't have to try and make up for it all at once! At least our water tables are getting replenished.

Still on track and consciously applying Beck skills.

Have a great day!



Edited by: PHOENIX1949 at: 8/27/2017 (13:56)
Susan
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8/26/17 11:19 P

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Hello Susan. Thanks foe this update and amazing demonstration of positive thinking. Please keep posting so we can know you are still safe. It sounds like you are still in the way of too much rain. Know your buddies all around Spark land are thinking of you and hoping for a safe outcome.
Mary

Mary

Cape Cod and Western Massachusetts

Well I could do that but why would I want to?


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8/26/17 11:53 A

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Sat, 8/26

We are about 180 miles from where Hurricane Harvey made landfall and having rain and wind gusts with some flooding of low water crossings and some power outages.

In 1961 when a Category 4 hurricane slammed the Texas coastline (Hurricane Carla), our cousins who came up from Galveston to Austin to stay with us had less damage to their home than we did (part of our roof blew off). Grateful for our comfortable home and planning to stay in it over the weekend and early week.

* * * This is NOT an EXCUSE for veering off my plan. * * *

In 1957 our family was on its annual vacation to Galveston when Hurricane Audrey, Category 3, made landfall. We were rescued by the Fire Department from a great-aunt's garage apartment a few blocks from the sea wall as her stairs had washed away and a huge tree crashed through the roof. I slept through most of the activity (age 8) but recall traveling down a zip line from the apartment to a neighboring house (Mom's cousins).



Susan
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8/25/17 2:35 P

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Trina, it is so nice of you to appreciate what you have, and work smartly with your budget. It is a blessing we have beans, and other legumes, healthy, delicious and inexpensive. I love lentils, split peas and chickpeas so much! I never ate them when I was young, but now that I try to avoid meat, they became staples for me.

Quite a few traps coming up for you, Mary! Sounds like you have a good plan, and have the advantages of following your plan and enjoy your day fully.

emoticon

Edited by: KRISZTA11 at: 8/25/2017 (14:37)
Kriszta

Goal weight:
58 +- 1 kg /// 128 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


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8/25/17 8:28 A

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Thank you all for your kind words. I have emerged from my basement. Now would be a nice time for amazon to deliver the dehumidifier I ordered to be overnighted. Three days ago.

Ice cubes for dinner. What a cool idea. (sorry) Susan you made me laugh. Again. Laughing is food for the soul. Thank you. Congrats on your streaks. When you tracked them you got my attention and I started doing it too and it is helping me a lot.

Trina, Beans are so very good for us. Religion? Not so sure about that. Religion and politics are dangerous topics in barrooms and on line forums. I am very political in my life outside Spark. Tina Fey eating sheet cake could be me. LOL. It is a wonderful thing that we can meet up here and be helpful to each other in spite of the fact that our views on religion are so completely different.

Kriszta that is such a good point about boredom around food. Not that my doc cares if I am bored. Hah. I can feel the satisfaction from your post about getting back on track. Credit for that too. That is the thing about having to work hard at wellbeing. (Or cleaning the basement.) There is something very satisfying about really digging in to all the cognitive tools and working hard. It can really be fun. My husband is a real tool guy. He believes in the right tool for the any job. He has made his own tools sometimes when one is not invented yet. Beck talks about that in Pink. She says of course we fail at losing weight because we don't have the skills. So she invented the tools and teaches us how to use them. Practice Practice Practice

Traps ahead for me today. More physical labor. Outdoors today. Mowing and weeding. I will want to eat empty calories and I will have to pay attention that they are really fuel and not just comfort. I have weekend guests arriving so I will need to pay attention to stopping eating when we are sitting around the dining table talking. Conversation is a distraction from mindful eating. Not that I want to limit the experience of dining with great friends. Instead of baking lots to goodies I have fresh fruits to serve. Credit to me for that.

Have the best weekend ever.






Mary

Cape Cod and Western Massachusetts

Well I could do that but why would I want to?


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8/24/17 5:46 P

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Thursday, 9/24

On track and, knock on wood, appears my body has decided I'm not starving and has let go of more weight than usual as I continue to eat at the top of my range.

Watching 'GMO's Revealed', a daily webinar, 8/22 thru 8/31. Last night's episode was 2.5 hours.

In the spirit of decluttering (Mary & Trina) I have really been working at doing the same -- lots of opportunity here!



Susan
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8/23/17 2:33 P

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Mary, While that may be good advice, my budget certainly doesn't allow for that. I have to eat the same meals over and over again. In fact, I got the idea from Dr John McDougall saying to pick 5 of your favourite meals and focus on those to make sticking to your meal plan and tracking easier. But now I have to do it out of necessity. Homeschooling, and hubby providing for us and paying for school just doesn't leave much for food, but bible college and the change of direction for our life is worth the sacrifices. I'm just grateful to God that He has provided a job that meets our needs and bible college. I pretty much live on pinto beans, LOL. I'm glad I love them, LOL. I wish I did have more variety, but I am just going to focus on what I can have and not on what I can't. I've been to the Cape once. I bet it's REALLY pretty there!! I was there back in the 80's and sure it has changed since then.

Susan, LOL on the pic!! I kinda feel the same way. I'm pretty much eating a semi vegetarian Atkins diet for my diabetes that also does my budget. It's a challenge but doable. Remember, food is fuel. That guy certainly has the luxury to make his weight loss a full time job!

~Trina
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1 Corinthians 10:31 Whether therefore ye eat, or drink, or whatsoever ye do, do all to the glory of God.


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8/23/17 2:21 P

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Mary, I'm sorry about the flooded basement and mess!
Hard work can make you really hungry, and you handled that very well.
Congrats to staying sugar free!
Your doctor's advice sounds reasonable, and especially helpful for people who like variability and get bored easily.

Susan, congrats to your streaks.
Loved the ice cube photo : ))

I'm back to my normal eating and Beck skills and feeling a lot better since I'm determined no matter what, I will not eat unplanned food and especially not standing up. Desire to eat other things decreased then went away. Credit for me too!
emoticon

Edited by: KRISZTA11 at: 8/23/2017 (14:24)
Kriszta

Goal weight:
58 +- 1 kg /// 128 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


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8/23/17 11:00 A

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Wednesday, 8/13

Good morning all -

Yesterday I decided it was time to quit tracking my NO SUGAR & NO SNACKS streaks since it had been 3 weeks for sugar and a few days shy of 3 weeks for snacks. I declare these to be habits. Should I waver on either, I will actively start tracking again.

I was going through a kitchen cabinet and came across my Whole Foods, vegetarian, chewable papaya complex, digestive enzyme blend I used to use often to avoid prescription meds for indigestion. Reading the label, I see fructose (sugar) is the first of the other ingredients after the enzymes list. Sneaky! It's everywhere!

Mary - perhaps the overeating yesterday really was making up for a deficit created by the physical activity. If so, was it really overeating, other than for the calorie range tracking? Hmm. HUGE CREDIT for resisting the ice cream and homemade goodies and weeding out stuff.

Trina - good point about our challenges being different but our actions needing to be very similar, hence the Beck cognitive way of thinking.

My brain is swirling with new information and research regarding re-calibrating my diet. Resisted the urge to write a mini-book explaining all my limitations 'cuz that is a downer and not very beneficial for our fine-tuning the Beck skills we have read about.

This image sums it up for me pretty well:



Susan
Central Texas (CST)
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8/23/17 8:47 A

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Hello!
Forgot to weigh in on the discussion about the foods we choose to eat. I hear the wisdom in keeping one's menu very simple. For a lot of reasons. And for having easy access to healthy options. One caution I take very seriously from my endocrinologist is not to eat the same food more than once in a week. The reason of course is to maximize the nutrients I eat and minimize any particular foods that might not be the best for my body. The other good reason, not cited by my doctor but I know this about myself is that I get hooked on foods. Fresh corn on the cob straight from the farm is that kind of addictive food. And of course refined sugar products. Once a week is too much for me to sugary foods. Even corn on the cob is not anywhere near what ice cream is to me. Anyhow. I wanted to pass on my doctor's advice to me. I immediately saw the wisdom in it. Though it is very interesting to me how resistant most people are to that principle. Especially dieters. Because we think if there is too much variety it is too much work and it can lead to a binge. It is also true that it really takes no more work to make 7 breakfast ideas and 7 lunch ideas and 7 dinner ideas and implement those. The only tricky part is buying fresh food in such small quantities and keeping it moving through the fridge. That takes planning. Especially because i don't eat packaged foods. But it is doable. And I figure I am worth it.
So today's traps are the same as yesterday's. Working hard in the basement. I am using it as an excuse to get rid of stuff. I hate stuff. It weighs down my spirit. I have a guy coming this afternoon to help take big things off to the dump. Yay!

Back to the trap. I am getting hungrier than usual from the intense work and I over ate yesterday. All good healthy food. But too much of it.

Credit for the day yesterday was resisting sugar. I had many a binge here on the Cape last spring. Everywhere I went there were reminders and sugary treats. To get anywhere I must drive past my favorite ice cream parlor where I dish with the owner. I will miss her. My women's group where people bring home made goodies. All the folks who bring those are over weight by the way. I resisted! But by the time I got home my will power was really depleted. I was saved because I had nothing in the house I ought not eat. And because my best pal called to rant and rave for an hour and half. By the time we got off the phone it was bedtime. I was saved. No credit to me exactly. I got lucky. I could have easily fallen into the "I just don't care" trap.

Now off to exercise and take Lilly Pad for her walk and then back to the basement!

Mary

Cape Cod and Western Massachusetts

Well I could do that but why would I want to?


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8/22/17 10:53 A

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Mary - Oh my on the flooded basement. Visions of mold and mildew here but likely you who have basements have ways of dealing with that.

Trina - GPALMER29 had/has a luxury that few of us here on SP have. Single, with no dependents, he left his employment and made his health his full-time mission and did a fine job of making this a priority. Great that he had this opportunity. I've often joked that if I won the lottery, I would check into a local resort spa for one year at a minimum. Only thing is that I don't play the lottery!

Krizta - I really enjoyed your latest Blog.

Gail - Keep on keeping on.

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Susan
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8/22/17 10:40 A

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Susan, I feel for you!! While our physical issues are different, what we need to do is the same. With my diabetes and budget, I have to eat very simply, and the same few meals over and over again. I really cannot deviate from my plan if I want blood sugar control and remain off of meds. I find what works, just need to do it and stop feeling deprived or my health and lifespan will be deprived. Either way, I'm being deprived, so what do I want more? I'm not choosing my belly! Mmmm, sounds like Beck, LOL
emoticon emoticon emoticon

Edited by: TRINASFITLIFE at: 8/22/2017 (10:41)
~Trina
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1 Corinthians 10:31 Whether therefore ye eat, or drink, or whatsoever ye do, do all to the glory of God.


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8/22/17 10:25 A

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Tuesday, 8/22

Report sent this a.m. to my non-SP accountability buddy:

21 Aug 2017 - summary of Day 135 of Beck Restart

(A) read my ARC (advantage response card); CREDIT, (B) tracked 100% of my nutrition on SparkPeople; CREDIT, (C) calories within range which is 1200-1550; NO CREDIT (1964), NO SUGAR day #21; CREDIT; NO SNACK day #18; CREDIT.

Scale down .6 #'s this a.m.

Let's make the most of today FORTHEHEALTHOFIT! Why? Because we are worth it!

===

Overage in calories was from stress reaction to feeling extremely poor (was from eating healthy items) and I was too shaky after consuming total calories so had more with evening meal.

* * * Had I not read my ARC & Reminder Cards, it could have been a disaster! * * *

My body has presented the medical doctors with many multiple mysteries over the years -- I'm very atypical of textbook symptoms and reactions. Guess that makes me special, right, LOL! We are all special.

Sunday I had some serious AHA moments piecing together the events that culminated in yet another serious 'episode' which began last Thursday, including intense vice-like bone pain, nausea, feelings of walking on shards of glass, feelings of thousands of internal paper cuts, hot spots on body visible on exterior, intermittent chills, extreme fatigue, etc., etc., while maintaining a normal blood pressure and pulse and temperature. Past labs have ruled out rheumatoid arthritis, lupus, anemia, thyroid issues, etc., etc.

Last summer was the first episode like the one above in many years (used to be more frequent) and was accompanied by kidney stones (33+ since 2/14/12). Labs unable to solve the imbalance that brings these about and my susceptibility to forming stones was 0%.

Pulling together personal experiences, SP info gleaned from articles & blogs, reviewing my food logs from past few weeks and last summer, recent books I've read and 'Googling' symptoms, the AHA was that I need to:

- eliminate nightshades and a few other foods from my diet
- carefully watch intake of high purine foods (eliminate red meat, poultry & seafood +)

Stress came from seeing these two new restrictions will make my eating more complicated and more simple at the same time! My list of food allergies & sensitivities already limits my selections (no lactose, no gluten, no citrus, no soy, no msg, etc., etc. ad nauseum). Also, GI system does not handle raw freggies unless in smoothie form without a serious rebellion (issue since early 20's).

I'm moving from my reactive stress mode into proactive solution mode, but know I will need some mini-pity parties along the way, being careful to not sit there too long -- feel the emotions, then let them move along.

MAJOR reconstruction of diet IN PROGRESS.

* * * my TRAPS presently are Stress, Emotional, and Psychological * * *



Edited by: PHOENIX1949 at: 8/22/2017 (10:29)
Susan
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8/22/17 10:14 A

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Honestly, I find it difficult to deal with my mom and grandmas stuff. They were hoarders, and I had to live in that while I was "keeping my eye on them". They couldn't live alone, and when I wanted to get the house in order, they wouldn't let me. My hands were completely tied and couldn't do a thing! Those were the most miserable 10 years of my life! Now going through that stuff here, even though it is to a much less degree, just brings back all those negative emotions. I would just rather not deal with it, but obviously have to. I just try to remember that now I DO have control. I'd just rather throw it out though than to try to sell it. Not even the thought of a little money for the stuff is motivating. My hubby is going to try and sell it and take the leftovers to Goodwill. I'd rather just take it there right away!! I hope whatever is left doesn't come back!! I have stuff myself, but I just can't live like that ever again.

Today I started a new weight loss challenge with a new team, so today is emoticon I even reset my SP goals today! Moving forward!!

Mary, Oh my, dive into the basement! You poor thing! Sorry you have to deal with a flood. Even though it is small, it's not easy to deal with. I haven't had much sugar at all, but I want none! Really need to get my diabetes under strict control! I ate my last box of raisins last night.

Susan, I find GPALMER29 posts to be very motivating! Thanks for mentioning this as I missed this one. I don't always get to the feed. I've been thinking of this the past few days myself. I did some fasting over a month ago for my blood sugars and while it worked wonders for that, didn't leave me an energy to workout with. So, I have spent the past two weeks eating whatever to undue the effects of the fasting. So now I am thinking of food as fuel as I really need to especially with my diabetes. I was doing just excellent with my workouts until I started fasting and now I have to get back into that as well. I'm going to write how I need to think of food as fuel in a response card!!

~Trina
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1 Corinthians 10:31 Whether therefore ye eat, or drink, or whatsoever ye do, do all to the glory of God.


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8/22/17 8:27 A

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Good Morning from Cape Cod
Great to see you Trina. The first few days off sugar are the hardest but it does not get easier by putting it off. It absolutely gets easier after less than a week.

So I will spend today as I did half of yesterday (the rest was driving) vacuuming the water out of my basement and hauling stuff to the dump. Yep. A flood. Not a big one. But enough to convince me that I have to get rid of more stuff. Happily we have a "swap shop" at the dump which is a place to leave serviceable items for others who may need them.

After I get done with the basement I have to deep clean the house. (Cheerios in the sofa any one?)

My trap today is allowing myself to get too hungry or thirsty and then overeating. Or skipping exercise. I need to pay attention to my priorities. I have already done my physical therapy exercises. And I will take Lilly for a good walk before I dive into the basement.

Have a good Beck/Spark day.

Mary

Cape Cod and Western Massachusetts

Well I could do that but why would I want to?


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8/21/17 11:35 A

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I've been totally overwhlemed with cleaning storage out. We are about halfway done. I'll be glad when it's totaly done! My living room is FULL of stuff and I have to organize it. I've lost my workout area, LOL.

During this time, I've certainly have fallen back into the "I don't care" trap!! Since you all are keeping up the chat, I'll get back to reading and post here. I can certainly use the help!

I could use an accountability partner myself!

You ladies are doing AWESOME with no sugar! I am starting emoticon today!!

I'll be back later tonight to catch up. We are going roller skating tonight with my hubby's bible college. I will NOT be skating as we are waiting until October for health insurance to kick in and I've already have broken each wrist AND each elbow!! emoticon

~Trina
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1 Corinthians 10:31 Whether therefore ye eat, or drink, or whatsoever ye do, do all to the glory of God.


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8/21/17 6:05 A

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Good Morning!

Susan I really appreciate that idea of food being fuel instead of all the other things that it can be, like the enemy or a replacement for comfort or whatever. I am going to think about that today.

And Kriszta thanks for describing the trap you fell into. What an interesting experience to have familiar circumstances and feelings combine to make a trap. That is a great insight. There are probably all kinds of learning opportunities wrapped up in old familiar circumstances. Credit to you for realizing it and for committing to changing the behavior. And for sharing it with us so we can learn too.

Travel day today. 3 hour road trip. Traps ahead? Anxiety is a trap for me and I am a bit anxious about what I will find when I arrive on Cape Cod. I rent out my home there for 6 weeks during the high tourist season. I have a good cleaning service and all the renters are repeats but still things will be moved around and broken and lost and who knows what. As a neighbor of mine said once, "how do they get hair in the cutlery drawer?" Anyhow, it is a good exercise in letting go of material things. I will remind myself how fortunate I am to live near gorgeous beaches and I will get to work settling in.

Another trap is getting distracted. I have a lot of packing and unpacking and probably some yard work and deep cleaning ahead of me. None of that is as important as exercise and nutrition. So before I launch this day I will take a good long walk with Lilly and have a healthy breakfast. Best to all.

Mary

Cape Cod and Western Massachusetts

Well I could do that but why would I want to?


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8/20/17 3:16 P

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Sunday, 8/20

Didn't get notices anyone posted earlier today (happens ever so often) so I resubscribed to this thread.

It really helps me see others' plans for handling traps.

Another good week of staying on track here with a weekly net loss of 1.2 #'s.

Saw an entry a few days ago in the Community Feed by GPALMER29 (has lost 300 #'s) about his food being simple and that, as long as he views his nutrition as fuel, instead of going after tastiness, he does fine. I've paraphrased his statement which stuck with me. There is an old analogy of putting cheap gasoline into an automobile making as much sense as eating poorly for our body's energy. Never hurts for me to be reminded of this over and over.





Susan
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8/20/17 8:24 A

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Hello Gail, thank you for your support and welcome to this thread!
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Kriszta

Goal weight:
58 +- 1 kg /// 128 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


430 Maintenance Weeks
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KRISZTA11's Photo KRISZTA11 SparkPoints: (140,620)
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8/20/17 8:19 A

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Congrats to your sugar free days and great positive healthy choices!
emoticon

Mary, you deserve lots of credit for the thinking errors and seven questions analysis.

I wish I could say that too, but I fell in a family trap: on mini vacation with my mom, dad and sisters (and their families) I ate half pound of wafer cookies in 2 days, while chatting and playing cards. No kidding. Nobody pushed me, nobody even cared... probably re-creating similar childhood events.
I hadn't had any in the past 6 years and I don't intend to have any in the next 6. Probably forever. I didn't remember they were such a trigger food to me, and I thought I can eat a few pieces in a controlled manner. I can't. I felt drowsy and lacked energy.
On the positive side, I walked, swam and did yoga and meditation every day.
I'm back on track since yesterday morning, feeling better and better.

Yesterday we had lunch at a restaurant and I followed my escape plan quite well.
I remembered to order a nice large salad. I wanted steak potatoes so I ordered them. No bread, no dessert. I didn't order entrée because both DD and my mom were worried they won't be able to finish theirs. I planned to eat a small portion of theirs, and so I did. (food saver genes satisfied too).

Of course, weight is up, but it I stay on track, it will go back to center soon.
Thought I'd share my weight graph - all this fluctuation is just within +- 3% of my center weight. Summer is always hardest for me...


Now I'll complete my Beck to do list, read my response cards and escape plans.

Edited by: KRISZTA11 at: 8/20/2017 (08:22)
Kriszta

Goal weight:
58 +- 1 kg /// 128 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


430 Maintenance Weeks
0
110
220
330
440
QUEENOTHEFOREST's Photo QUEENOTHEFOREST Posts: 4,872
8/20/17 7:16 A

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Happy Sunday.

Wow Susan! Look at that line. So satisfying. I think my mind plays tricks on me about my perceptions. Like for example, this is taking forever. Why is the scale stuck? And then when I actually look at the numbers over time it is a different story. I did not gain weight over night and I am not going to lose it overnight either. Another good thing about tracking is I gain insight into what the scale is telling me. Like this morning the scale said I ate pickles yesterday. Good for the gut. But they are salty and they cause a bump in the scale. I know better. Tomorrow the bump will be gone. The main thing is that I have a large tool box and a lot of skills.

Here is another. Over the last couple of days I have been practicing the thinking error and 7 question techniques. They are so useful. But they are not simple like all the other tools Beck teaches.

Today's traps have to do with busyness, packing, laundry, house tasks. I accomplished a lot of projects while I was here and that is a good thing. I declared war on clutter and stuff. (DH's natural habitat.) Just as Beck skills and Spark tools really suit me, so does an orderly, clean home. Keep it simple. I will of course get out with the dog for two long walks. And I will do my stretching routine and physical therapy. But I don't see a swim on the horizon today. Tomorrow I trade in the forest and bears and deer for sand and seals and unfortunately sharks. Ick. I treasure and respect wildlife. But i don't have to like sharks. Period. Have a great day. This little team is very important to me. Thanks for sticking with Blue.

Mary

Cape Cod and Western Massachusetts

Well I could do that but why would I want to?


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PHOENIX1949's Photo PHOENIX1949 SparkPoints: (86,457)
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8/19/17 9:56 A

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Hi all -

This tracking and applying Beck skills works for me -- simple, but not always easy. I started recording my daily morning weigh-in at WeightGrapher when doing the first pass at Beck pink while others were reviewing it. It's pretty obvious on the graph below as to the time-frame I got serious again.

Have a great day.



Susan
Central Texas (CST)
The More You Know the Better Decisions You Can Make !!


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QUEENOTHEFOREST's Photo QUEENOTHEFOREST Posts: 4,872
8/19/17 7:20 A

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Happy Saturday. Susan what amazing numbers you are racking up. I I know I wrote down my sugar quit date someplace and I will look for it. Numbers help shore up self confidence.

I have a feeling that the last time I was at the restaurant we ate at last night was some where near my sugar quit date. Or it may have been the end of a mini streak. They serve an amazing chocolate layer cake. Big enough for 4 but I ate it myself when I was last there. Oink Oink. No insult intended to piggies. My meal last night was superb and I could not finish it. That is really good progress. For one tiny second the image of that layer cake popped into my head but I banished it fast. Not worth it. I didn't need to use any of my other tools though I might have just for the practice. It was enough to simply remind myself it was just not worth it and I was happy with what I ate.

I was amazed when I did my menu plan this morning to see how many calories certain old favorite foods contain. In most cases they just are not worth it either. Today I will do more house projects in preparation for leaving. And I will start to pack up. Besides missing the DH of course, I am going to miss the amazing farm fresh produce here in this agricultural paradise. Where I am going has great seafood. But the veggies are miserable. No soil at the beach. Just nutrient poor sand.

I do not anticipate any particular diet traps today. It is a good day to practice my skills just for the sake of it! Have a good day all.

I found my sugar date. Today marks 30 days! I will keep better track from now on. It is an important tool.

Edited by: QUEENOTHEFOREST at: 8/19/2017 (07:37)
Mary

Cape Cod and Western Massachusetts

Well I could do that but why would I want to?


 current weight: 154.8 
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PHOENIX1949's Photo PHOENIX1949 SparkPoints: (86,457)
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8/18/17 11:37 A

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Friday, 8/18

17 days NO SUGAR & 14 days NO SNACKS & 131 days tracking nutrition & 1,023 days logging in

When I went to bed last night I was was 3 calories below my max range number. Woke up this a.m. and remembered I failed to record my ginger+tumeric+tart cherry juice tonic I took at bedtime (my version of a gin & tonic) which put me 27 calories over the max.

One of the many little things I have done to help me with this journey is declaring I can only open the pantry & refrigerator doors at mealtime. Spouse opens the pantry door and leaves it open frequently and until a few days ago this was a pet peeve of mine. You can enter the kitchen from our larger dining room or the living room (my usual route) so I switched to going through the dining room which requires closing the pantry door without seeing inside to be able to pass through the doorway.

The weekend possibly will include purchasing a new refrigerator. I've done the online research and learned the standard sizes are too large for our space -- made the search simpler! Ours is around 18-years-old, give or take a year or two. It is always very crowded in the freezer & frig sections making it difficult for my weak hands to get to things. We used to have a spare frig in the utility room and are planning to move the current one there which involves moving several wall and floor shelves plus contents. One-by-one our kitchen appliances have switched from almond color to brushed stainless steel that spouse loves. Soon they will all match.

HOT & HUMID here with air advisory warnings for all folks and especially those with compromised immune &/or respiratory systems. Grateful for central air conditioning.





Edited by: PHOENIX1949 at: 8/18/2017 (11:39)
Susan
Central Texas (CST)
The More You Know the Better Decisions You Can Make !!


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QUEENOTHEFOREST's Photo QUEENOTHEFOREST Posts: 4,872
8/18/17 8:19 A

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Good Morning. Rainy day here so DH is not working today. That meant he has the TV and the computer on. That meant I could not get bandwidth to log into Spark. Made a deal. If he wants a nice breakfast I need to get on line and plan meals first. Hahahaha

Lots of victories here. Nice to see Trina and Gailitch too.

Thinking about traps today. First is the DH at home. He will graze. I will use distractions to avoid temptation.
He is taking me out to dinner tonight. I already have my restaurant tools and they have become fun. A little game I play with myself.

Upcoming traps. I will be moving back to my house on the Cape on Monday. Looking forward to seeing friends there. I guess the challenge will be when my women's group meets on Tuesday we often go out to eat afterwards and I will look at other people eating white flour pasta with fresh clams and garlic and it will be a challenge. Have to remember that it does indeed taste delicious but the feeling after eating white flour anything is not at all pleasant or delicious.
What are your plans for the weekend? Fun I hope,

Mary

Cape Cod and Western Massachusetts

Well I could do that but why would I want to?


 current weight: 154.8 
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GAILITCH's Photo GAILITCH Posts: 2,933
8/17/17 1:39 P

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KRISZTA11, I am with you about preferring to not have surprise visitors after a long work day!

You did amazing to regroup and not let a detour in your schedule and food plan (with the gifted chocolate) get you off-road entirely!

emoticon emoticon

Gail
Eastern Time - Michigan


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8/17/17 3:20 A

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emoticon no lock - intentional forgetfulness and blindness to that spot is my weapon.

I love the way you incorporate those cheese puffs into your meal plan in a safe, healthy way. You get the taste, but the chicken and (probably) vegetables balance it out. Dental splint is a great idea. SPT wrote she sometimes had to put band aid over her mouth when she was at the start of building her bright line eating practice.

Salty-crunchy chips is a risk for me too, and I found a similar way to enjoy it:
I measure out 2 ounces of tortilla chips when my fried eggs and microwaved broccoli is ready. While I could inhale 2 ounces of tortilla chips in 2 minutes and then finish the bag, but as part of this meal it takes a long time to eat them, and thanks to protein, fibers and volume of broccoli and eggs, the combination is filling and satisfying.

Kriszta

Goal weight:
58 +- 1 kg /// 128 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


430 Maintenance Weeks
0
110
220
330
440
PHOENIX1949's Photo PHOENIX1949 SparkPoints: (86,457)
Fitness Minutes: (7,933)
Posts: 950
8/16/17 4:26 P

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Trina emoticon I will likely be reading and re-reading Beck pink & Beck blue, as needed, for the rest of my days. The cover and many pages of Beck pink are showing signs of heavy use. It took years to get into the state I am in, so it will take time to reverse things.

Mary emoticon you handled potential traps in an awesome manner. Such a bittersweet reunion with old friends but great that this long-married couple brought y'all together. Good on the spots removed and pain in check. Wonder if all the socializing with great friends helped this along.

Krizta - is there a lock on that metal box? It would have to be at my house! Milk chocolate is my kryptonite. I was eating at the low end of my range as I have so much weight to lose and with limited physical activity, I initially thought this would help me move along quicker. Then, I started seeing the additional 350 calories as potential, less-nutritious options to reward myself for eating at the low end, which became a habit. When I started the NO SUGAR streak, I started using the 350 calories to help crowd out the cravings and habit of eating less-nutritious options.

On track here. NO SUGAR 15 days; NO SNACKS 13 days.

Potential trap this evening (of my making). Salty, crunchy snacks come in right under milk chocolate as being dangerous for me. A few years ago I was elated when I found a processed version I could safely eat - Barbara's Original Cheese Puffs. My problem was, just as a popular potato chip slogan goes 'you can't eat just one', I would open the bag with 7 servings and eventually eat the whole bag. Banished from the house. Until, I put one bag on the grocery list as this makes a great coating for oven baked chicken producing fake fried chicken. Spouse called from store and asked if I was sure about this. My plan is to not open the bag until I start preparing dinner - been in pantry two days. I will put these in the food processor immediately after opening as the crumbs don't talk to me like the the cheese puffs do. As a backup deterrent, I will put my nightly dental splint into my mouth before heading into the kitchen. I do expect some water retention from the sodium.



Susan
Central Texas (CST)
The More You Know the Better Decisions You Can Make !!


 current weight: 270.0 
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KRISZTA11's Photo KRISZTA11 SparkPoints: (140,620)
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Posts: 5,777
8/16/17 2:00 P

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Trina, I'm glad you checked in on us. Take care!
emoticon

Mary, sounds like your trip was very full, and contained many challenging program points.
You managed everything so well.
Portion control and noticing fullness in such circumstances deserves lots of credit.
It is good you went to the skin doctor and had those spots checked out and removed, what a relief it must be. And no foot pain... your efforts are paying off!
emoticon

Kriszta

Goal weight:
58 +- 1 kg /// 128 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


430 Maintenance Weeks
0
110
220
330
440
TRINASFITLIFE's Photo TRINASFITLIFE Posts: 6,598
8/16/17 12:04 P

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I've been burned out! I am still here on SP, but I haven't been keeping up and needed a little break.

So I'll have to catch up!!

I'm still reading Beck Blue!!

~Trina
NC, EST
BLC C.A.M.O
BLC Purple Phoenix Fall
X-Weighted Phoenix
5% Challenge
Beck Diet Solution, Co-Leader

1 Corinthians 10:31 Whether therefore ye eat, or drink, or whatsoever ye do, do all to the glory of God.


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QUEENOTHEFOREST's Photo QUEENOTHEFOREST Posts: 4,872
8/16/17 7:00 A

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Thanks to you both for thinking of me! I missed you. Congrats Susan for your successes. Brava. And Kriszta that is so helpful to read how you can fall into a sugar trap so briefly and how you recovered yourself so quickly. Something like that would have set off my cravings and sent me on a bender that would last for months. Thanks for the great modeling.

No sugar during the weekend. The wake was an emotional experience full of traps. My friend's parents were married 71 years. Her 96 year old dad is completely cognitively sharp, still witty, still full of life, and so very very sad to have lost his life companion. Hundreds of people came to pay their respects including college classmates of mine who I have not seen for decades. We ate in an amazing Indian restaurant selected by one of our dear friends. Great food. Great companionship. Great conversation. I made selections that were as close to my eating plan as I could get and I left a lot to share with others. That was easy because the restaurant serves family style. All the entres come in their own serving dishes. Perfect for portion control. The full feeling comes a lot sooner now than it would have before Beck. I know the food had a lot more salt than is good for anyone. But it was truly savory and marvelous.

It was a long drive and my itinerary was packed and I got no exercise in NY but I walked before I left and after I returned. My skin doctor says the spots that worried my primary care doc were pre cancer and he removed them along with their friends and relations. Now I am covered with lots of red spots that will fade away and I will look like I am 20 again. No. Not really. But I am so relieved that I feel better than 20 again.

Physical therapy for my foot today. And this is the best part of the trip. After such a long drive I got out of the car and had no pain! After a long dinner with friends I rose to leave with no pain. Before the therapy I would have been miserable. It really has been successful. I am a grateful Sparkie today.


Mary

Cape Cod and Western Massachusetts

Well I could do that but why would I want to?


 current weight: 154.8 
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KRISZTA11's Photo KRISZTA11 SparkPoints: (140,620)
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Posts: 5,777
8/16/17 3:48 A

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Mary, I hope your trip is going well!
emoticon

I had a minor challenge on Monday night: friends stopped by unexpectedly and I love them but don't like surprises after a long working day, just want to have dinner, watch a movie with DH and go to bed. They brought us a huge bar of milk chocolate from Norway.
Ended up eating 4 squares of it while watching new episode of Game of Thrones with DH, after dinner and my planned 2 squares of dark chocolate (72%).
Remembered the Getting Off Track escape plan, though!
So, thought OK I ate this, not a big deal, but it certainly will not make the rest of the chocolate bar contain zero calories, so the sooner I stop the better.
My problem with milk chocolate is its aftertaste, that makes me feel unsatisfied and want more. Now I sat with that unpleasant aftertaste till it ceased.
This morning I checked the label, guess what is the first ingredient? Yes, it is SUGAR...
So from today it is Not My Food, and it will live in the metal box on the high shelf with milk chocolate bars of DH and DS.

Kriszta

Goal weight:
58 +- 1 kg /// 128 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


430 Maintenance Weeks
0
110
220
330
440
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