Good morning coaches, it's a very wet and thundery morning here today in Cyangugu. Hopefully it'll stop and brighten up a bit!!
My credits for yesterday
- Said no to unplanned food at a friends house. I would normally eat it so I didn't offend
- As I knew I would be home late for dinner I decided to pack a little snack just in case I was tempted to eat something before I got home
- I decided on my planned exercise and did it early yesterday morning before I could talk myself out of it. I'm doing Insanity!!
- Created a count down chart for how many days I have left in Africa, as I would like to have the weight off by the time I go home. Having this up will help with motivation and especially with the sabotaging thoughts " you have enough time to take a little break for dieting...just one day off etc" before I know it a week or a month will have passed and I'd probably be heavier!!
FutureFitChick Well done for eating OP LoseToAll well done for walking and planning AZtricia Well done for getting your exercise done
Credits:
Eating to plan and logging food in MFP; sitting when eating so far today; read advantages and response cards; checked in with coaches; tried to do exercise. I went to the gym to do an aqua class and not one parking spot on 3 floors! Have never seen that and if it is like that all the time for aqua I will be annoyed. I will try again tomorrow for zumba aqua and will go early. Consequently I have just made 5000 steps and done little else. It had been a rainy day again - I have enjoyed being at home working - a bit of a puddle duck really
CeeJay - glad you got to put together a few days on plan Maryann - glad the cloud has lifted Tricia - Credit for exercise. Wildbrine looks great (good thing that you get to keep them to yourself) - wish we had something like that here. I am making beet kvass (drink from fermented beets - you throw the beets away after they ferment and produce the purple fizzy earthy water); milk kefir (like yoghurt); water kefir (makes a crisp sparkling fizzy drink from sugar and water that is delicious). I have sauerkraut curing in the fridge - it needs to be there for a total of 12 weeks to do it the traditional way. Also curing some kimchi - also 12 weeks. So it will be a while before I can try them
Diet Coaches/Buddies – Dinner was salmon, kale, and purple fingerling potatoes - a cornucopia of good nutrition. On plan for the day, CREDIT moi, but special credit for leaving some of the potatoes on the plate even thought that meant they'd be served to the worms in the the compost bin. Perhaps I'm learning to practice the Beck strategies - or just my obesophobia acting up. Whatever. I haven't investigated whether purple potatoes have any more nutrition than white, but it feels like it. Credit to Whole Foods for finding ways to charge more money for basics. The count of days of snacks under control goes to 91.
About three inches of snow had to be cleared for my exercise, CREDIT moi. The new snow thrower worked superbly in the dry snow; I started just as the final flakes were falling. It struggles with slush. Major distraction: wandering through my newly delivered Bartlett's Roget's Thesaurus. I haven't dawdled about in there since undergraduate days. New jewels for me:
Obesophobia - Fear of getting fat.
Uranophobia - Fear of heaven.
Gerascophobia - Fear of growing old vs. Gerontophobia - Fear of old people.
Parthenophobia - Fear of young girls [selling girl scout cookies, LOL]
OK, one page down; 1500 pages to go.
onebyone – Yep, Big Kudos for doing "all the requirements for being on plan." Hope you'll give yourself permission to rejoice in that.
Joy (gardenerjoy) – When I don't weigh, I feel like I'm giving myself a pass to do whatever. I have strong UpScalePhobia even if that's not a word. Did you know that the How to Use section of Bartlett's Roget's says "We encourage you to scan the index thoroughly." Thoroughly over 750 pages? This book is such fun. Thanks for the encouragement.
CeeJay - I love the visual of you leaving for a business trip "armed with all the food I need to eat on plan."
Debbie (Lexxiss) – Cheers to your No Snacking Today sign.
Cheryl (seadwaters) – Zumba aqua sounds fun. LOL at "puddle duck really."
FutureFitChick – On the other hand, you can celebrate that sleep might be just what your body needs for healing now.
maryann - Such joy to read, "I will be happy for the sunshine."
ladym0208 – Extra Kudos for sticking to your plan in the face of food offered by a friend - that's a hard one. Neat idea to enhance reality with a countdown chart.
nationalparker – "My mind wants comforting" so well describes that empty feeling before searching for food. Sending supportive thoughts as you continue to ponder how to help your parents from afar.
LoseToAll - You will succeed because "The steps are there and I am following them." - Kudos.
Tricia (AZtricia) - Yay for each improvement of that shoulder.
Valkyrie1 - Neat to be converting your ARC to maintenance.
flnu - Special Kudos for working on procrastination, and for reducing the dread of that project.
Readers -
Quote:
day 12Practicing Hunger Tolerance
Going Hungry
On the day you choose, eat breakfast and then purposely don't eat again until dinner. At the time you normally eat lunch, figure out how uncomfortable (not how hungry) you are and write your rating on My Hunger Discomfort Chart. Then every hour or so between lunch and dinner, rate how strong your discomfort is at that very moment. Also reflect on how the previous hour went and record how high or low your discomfort was.
Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), pg 124.
Last edited by BillBlueEyes; 02-20-2014 at 05:40 AM.
Reason: black potatoes => purple potatoes
When i look at my report card it looks a bit dismal - but actually things are OK. I didn't plan my food for today - but that didn't become an excuse for crazy eating, i ate a healhty balanced, probably calorie appropriate selection of foods and snacks. I even said "no you've alreadsy had your weekly treats when contemplating a glass of wine with dinner (we don't usually have wine in the house but i needed some for cooking so it was like "well since the bottle is open") it is good to notice that "not perfect" is actually a very ok and healhty life.
Got caught in an amazing rainstorm on my bike this afternoon. Lots of buildings around here got flooded and the underpass i was planning on riding through turned into a river. Made for a very adventurous ride home and some shoes that are probably never going to look the same again. Pleased to report that the backpack i bought late last year help up beautifully. All my i-gadgets were bone dry (thank goodness!)
Food ? ???? OP; Health activities 100% OP? Yes ; Drank 2L water? Maybe ; Went to bed on time? no ; Streak count: 0
Gardenerjoy - thanks for the extra info on your timeline. All the British kings and queens are great fun. I can't remember learning it all at school but have enjoyed putting the pieces together from shows like the Tudors and the Borgias. Keep meaning to read Wolf Hall as well.
Iittlefatman - yay to you for noticing the temptwtion to drown feelings in food and not going there. That is HUGE
We are such a big and chatty bunch these days i haven't even managed to resd all the posts!
I'm on the run but stopped long enough to weigh, write a food plan, post and move my ticker down by 1. Streak 16 and a new personal low weight. Credit.
Yesterday's dinner changed because when I got home DH had eaten all the tortillas which were to be used for dinner. I came up with a healthy alternate and will p/u tortillas this morning saving me the step of writing a new plan for today. That works right now.
I'm going to be brief for a few days....my new tenant wants to move in Feb.27 and so I have 5 days to accomplish lots. I think it's doable!
Streak: Exercise (+38)
Bed (+1)
Anti-procrastination (+6)
My husband is getting interested in eating like I am, which is cool, I guess. It’s hard for me to get my head around since he is already among the naturally-thin. (By the way, I don’t think that naturally thin peoples’ way of eating, at least for some of them, bears much resemblance to what Beck describes in her book. What she describes is perhaps more applicable to the formerly fat than the naturally thin, at least in my observation. That probably would not sell as well however.)
Hi, CeeJay, I hear you on how good it feels when it all finally comes together. Congrats.
GardenerJoy: I just finished the End of Overeating. It certainly solidified a horror of chain restaurants. I’ll try the Step Diet, if you recommend it. Also I wanted to ask whether it’s worthwhile to get the Beck green book if I’ve already read the pink book?
Onebyone: I’m really surprised you felt unproductive. I was reading your list, which was mostly yeses, and thinking wow that sounds like a lot. More credit!
Nationalparker: I’m sorry your dad is ill. I hope your parents let you help.
Hi, Maryann, I have missed the backstory but if you are worried about antidepressant medication I would offer myself as a success story. Once I was on medication I became much more able to do all the self care things that took me the rest of the way home.
Tricia: Credit for your healthy day. Yay for salmon! I haven’t had any in so long except for sushi.
Hi, LoseToAll, I feel the same way about belief. Just believing that I can actually do this is a challenge. Maybe even the challenge. One day at a time, eh?
FutureFitChick: What’s your plan to not wake up late tomorrow? For myself, I’m toying with the idea of lowering the bar. Instead of trying to go to bed by 11, I will try to be totally ready for bed by 10.
Ladym0208: How many days do you have left in Africa, if I may ask? Also? SUPER job saying no to unplanned food. In Beck-speak , you strengthened the resistance muscle and next time will be (even?) easier.
Seadwaters: Credit for OP, logging, and posting. Can you brainstorm about alternative exercises so you’ll have something in the chamber the next time the parking lot is full? Zumba aqua…intriguing. Did you get another dancing vegetable when I wasn’t looking? If so HUGE CONGRATS.
BBE: Sounds like a beautiful dinner. At least one specialty produce place on the web claims purple fingerlings are full up of awesome. I’m guessing that links are a no-no, so here:
Quote:
Nutritional Value
The Purple fingerling potato's striking pigment is its nutritional life force, thanks to the antioxidant powerhouse anthocyanin, which is responsible for the purple and blue color of fruits and vegetables. This flavonoid has been shown in studies to possess anti-cancer and heart-protective effects, as well as benefits like boosting the immune system and protecting against age-related memory loss. The purple potato's nutritional value and energy-rich properties have become factors for the potato's explosion in popularity in the late 20th century and early 21st century. Its ability to provide high quantities of vitamins, proteins, and antioxidants has become a valued measure of food security and sovereignty.
ForMyGirls: Credit for observing that ‘not perfect’ is quite ok. I need to remember this too.
Lexxiss: HURRAY for a new personal low! Rock on! And you’re in a new decade (170s) too!
CREDIT: on plan, exercised, checked in, wrote it all down, planned for today.
I have an extra (emotional mostly) challenge today. I am off to see an endocrinologist. I am not going to catastrophize nor eat over it. I have my plan for today, and while I see this Dr. I do have other things to do today as listed below:
write down foodplan yes
planned exercise: gym upper body weights + 40min cardio yes to cardio no to weights as my workout routines were missing from my filecard! I may return tonight just to do the weights. Not going tonight.
read adv and response cards twice 2x yes
do my meditation tapes twice today YES
drink my water YES
enter food and water and exercise into tracker yes
work on art submission for one hour today NO
work on clutter/boxes for one hour minimum-set timer! NO
cut up more cardboard for recycling-one more big box NO
do dishes NO
move stuff from on, under and around kitchen table--by the time I go to bed I want to be able to walk freely around it. YES!
Will check in later. Bye for now.
UPDATE: good news on the Dr. front. While some blood test numbers were higher than normal, the specialist says not to worry--they are only slightly elevated. Cause for concern would be the development of kidney stones or osteoporosis and so I am off for a bone density test. I am like 99% certain I don't have osteoporosis, but it's something to look at as I am not able to measure my bone density through my thoughts and feelings alone. Coaches, what a relief. He did tell me my cholesterol was like 3x what it should be but it hasn't been measured since I started the cholesterol meds in September. I was thrilled to report my new exercise plan and that I am watching what I eat. It's the best thing, truly, that I can do for my health and my longevity. I was taken aback though as he asked me if there was a history of heart disease and I said no, just grandparents and then *wham* I remembered my brother, who died of a massive heart attack this past July and whose birthday it happens to be today. He should have been here to turn 55 and I should have been sending him some kind of exotic seed for him to try and germinate. He is missed by me today.
Also, I made/ate an extra cup of broccoli that wasn't on my plan. Calorie-wise it's ok.Choice-wise it's way better than anything else I have chosen in the last few months. But behaviorally it's not good. I felt too hungry and my calories were low according to my Fitbit. I need to be aware of this behavior. I need to stick to my plan and to modify my plan so I can stick to it.
I was up at a reasonable time this morning for a PT session. I started doing balance work and leg pressing 100# with both legs and 40# with just the injured one. Not bad, if I do say so myself!
Breakfast was fine. I had a little extra protein snack when I came home, which is acceptable to me.
Ladym0208, great job for saying no to unplanned food! Awesome!
SeaDWaters, sorry about the gym parking. That stinks!
BillBlueEyes, yay for sharing with the worms! That is so thoughtful of you! Those purple potatoes have lots of anthocyanins, which have lots of antioxidants. Interesting fear terms. There are so many wonderful words that don't get the attention they deserve.
ForMyGirls, I love huge rainstorms. Sorry though that there was flooding to deal with. Great job for sticking to healthy plan, even if it wasn't your conventional method of planning.
Lessiss, CONGRATULATIONS on the new personal low! Hope the renno is going well.
flnu, way to go on modeling healthy eating for your husband! I keep hoping my husband might be interested in similar modifications, but he sticks to his cookie diet and doesn't gain any weight. That stinker! I'm on the same page with you about eating restraint vs Beck strategies. Awesome job on your anti-procrastination! What strategies are you finding helpful? As for me, I'm going to be running on low sleep for a while due to being behind and big deadlines coming up. For now, I am going to have to rely on my husband to help me with this. Normally, I would try and improve that, but this is an instance where I just don't have much choice if I want to graduate this semester (which I REALLY do).
I'm very pleased with yesterday's 100% OP day. I was in the house by myself for two long periods, which is a trigger for me. But I followed my complicated rules about when the kitchen is closed and when the TV stays off and they worked!
3Ws (Weigh, Write a food plan, Write a post) streak: 16 Credit!
WI: -0.7 kg, Exercise: +45 870/1400 minutes for February, Food: 100%op, Read my Advantages and Responses: yes
BillBlueEyes: Oh, now I'm going to have to get Bartlett's Roget's Thesaurus. Too fun!
ForMyGirls: I've heard good things about Wolf Hall. I'm really enjoying Quicksilver by Neal Stephenson -- it's a novel featuring Isaac Newton and other people in the Royal Society.
flnu: The End of Overeating started my journey -- so helpful. A more recent book on similar topics (but more from the point of view of the food industry) is Salt Sugar Fat by Michael Moss. I liked The Step Diet and it's a quick read since it has an entertaining magazine-style format. I started with the green book and only did the pink book, later. The material is much the same but the format is quite different. I suggest trying the green book when you feel like you need a refresher.
Last edited by gardenerjoy; 02-19-2014 at 09:53 AM.
Was not OP yesterday evening ... I allowed myself to be sidetracked a great deal, so will jump back on the train today. DH came home with some pastries from a local Mexican bakery that opened up near a shop he went to yesterday, and I had a coconut one through the course of the night. Dinner was going to be one of three things, and ended up being out at Texas Roadhouse, using gift cards. I was determined (don't ask me WHY) for DH to try fried pickles. So an appetizer of that - not finished but I put a hurtin' on it - and our salad was our dinner. We brought the entree and side home for tonight's dinner. Still a wallop of non-nutrients. And of course, I weighed this morning (again, don't ask) and did a mini freak out, despite knowing that calories aren't converted that fast, but still.
Credits for NOT eating until too full, lunch was light (the culprit?), um ... brainstorming here and that's about all I can come up with. Tonight we'll walk the trail - that's already set on the schedule, and no dishes as meal is in fridge to heat up.
I'm the slacker not doing personals and I apologize. I keep thinking, "Tomorrow I can do them," and then get slammed. Off to a meeting in a few minutes but wanted to at least post here.
Another one of those OP morning/lunch/afternoon snacks and very OP dinners. Exercise was a one-on-one circuit training session--no one else showed up for our Pilates class so the trainer focused on me! Exercise is going really well.
I really appreciate everyone's comments and support as I cycle through another one of these "this is too hard" periods. It feels as if I keep cycling through them--but to give myself credit, I haven't put weight back on--just find it hard.
I'm going to follow advice and create a new advantages card--advantages I've gained from having lost 50 lbs. And I'm going to stop focusing on losing weight for a little while (not that I have been) but continue not gaining--exercising, OP breakfast/lunch/snack and getting back into planning dinners every night and planning for each day the night before.
And (big one) trying to soak up some sunshine--I might well be falling into the 'long winter' doldrums--perhaps next week's trip to FL will help!
Happy to report that yesterday I ate all the food I brought for lunch, dinner, and snacks. And nothing else! This is a big step as unfortunately I have consumed many pizzas on my overnight trips and that feels normal. So staying on plan at the hotel is always a challenge for me.
Today I ate the food I brought for breakfast, went out to lunch with coworkers and ate salad and chicken while they ate pizza and burgers and came home and ate a healthy dinner. So grateful. Also read advantage and response cards, planned tomorrows food, packed a lunch for tomorrow, recorded all food eaten today, did arm/shoulder weights and rode exercise bike. Dr. B. is not kidding when she says you need to make time for a healthy lifestyle.
Sorry cannot do personals much right now. But I read everything you write and am inspired.
Hello coaches,
TIRED! Late night here for us as the boys had an event/game at church...they are FINALLY in bed. So a quick check in, OP for eating but on the high end in calories because of pizza. Walked pup and plan to do my DVD again tomorrow. I need to avoid leftover pizza tomorrow as it is not as filling or nutritious as many other choices for the same calories.
Was OP today until DH came home with chicken nuggets from McDonald's. Went over calories 400. Have class tomorrow and I have to get up and do homework. I hate the drive and the parking is a nightmare. I have such anxiety about it. I park far away to walk but really I have no choice because all the spots are taken up. I have to start an exercise program so I can reach some goals.
Thanks for listening. Tomorrow is another day to stay on plan.
Exercise - a fairly vigorous Zumba Aqua class - not quite on top of the moves but I managed to stay afloat and felt like I had a good workout. I need to relate to the zumba music - my body relates to a different style of music and can't quite get in synch yet. I accidentally did the class with my fitbit flex on (bangle) and it isn't supposed to be fully submerged. It survived fortunately or RIP number 3 fitbit. Mind you I am looking for an excuse to get the Fitbit Force when it eventually hits Australia. My weight was up about 3 pounds this morning - it is crazy so who knows what is happening
I have been doing a bit of grazing as I prepped food - the odd very small bits of carrot. Behaviourally this has to stop. Food sort of evolved today - I was going to eat lunch at the gym but didn't - had a protein shake instead. On the way home passed the fish market so stopped in and got some Spanish mackerel for dinner - haven't cooked it before but know it is good for you so will try it with a cabbage salad
BillBE - dinner sounds good. Yay for snacks under control and feeding the worms rather than your obesophobic self. LOL at the fear of heaven FLNU - I got the next dancing vegetable 2 posts ago I think - thanks for noticing. I hope it is a good thing that your naturally thin husband wants to get on board. Yes I do believe that there are people in the world who actually don't moderate what they eat in any conscious way and they do not put on weight (and yes this is different to how Beck talks about it). I too had difficulties with that section but the reality is - that is not me anymore. It was me once, but not now and I can't think like that earlier/younger version of me. Onebybone - I hear you about the uncertainty of tests and health. Take care FutureFitChick - sympathies for the upcoming period of intense work and sleepless nights. Sometimes it takes being really under the gun to get things done so hang in there. 100# with both legs is pretty impressive! Seems you are recovering Beth(fromDayton) - good to see you check in. I am sure that the sunshine in FL will help with SAD (seasonal affective disorder). Credit for maintaining while you rethink your plan CeeJay - Yay for only eating your planned food - the new normal
and not one parking spot on 3 floors! Have never seen that and if it is like that all the time for aqua I will be annoyed. I will try again tomorrow for zumba aqua and will go early. Consequently I have just made 5000 steps and done little else. It had been a rainy day again - I have enjoyed being at home working - a bit of a puddle duck really
Wednesday
check in today-a Dr. visit day
Late night here for us as the boys had an event/game at church...they are FINALLY in bed. So a quick check in, OP for eating but on the high end in calories because of pizza. Walked pup and plan to do my DVD again tomorrow. 
I need to avoid leftover pizza tomorrow as it is not as filling or nutritious as many other choices for the same calories. 
