ONEKIDSMOM   130,885
SparkPoints
100,000-149,999 SparkPoints
 
 
ONEKIDSMOM's Recent Blog Entries

Introduction to the Beck Diet Solution

Tuesday, November 25, 2014

I find it interesting that this program is called a "Solution". The book that helped me MOST in earlier years (pre-Spark) was one called "The Solution: 6 Winning Ways to Permanent Weight Loss" by Laurel Mellin, M.A., R.D. That book was developed as a follow up to a program to assist obese adolescents in solving their weight issues, through the University of California, San Francisco School of Medicine. Go figure, I'm looking for a SOLUTION to a PROBLEM. I'm a problem solver. This is, as my son would say, "in my wheelhouse". Also interesting... Beck's program is a 6-week program. I'll be interested to see if she weaves her way around the six winning ways in the process, whether she uses the same vocabulary or not.

When I first came to Spark and looked around, what I observed was that although it is about weight loss, nutrition and exercise, all the things it promotes are goal-setting and achieving skills. Problem solving skills.

The thing about approaching weight management as a problem that can be solved through rational thought and behavioral modification is that this is something that actually WORKS. Behaviors have consequences. Making a different choice is NOT always natural... the person making that choice has to have a REASON to make that choice. And the reason has to be strong enough to stick when the going gets tough.

The first thing one must to in preparing for any program is to acquire the tools. Beck's tools are the low-tech variety: index cards, sticky notes, and a bound notebook. As I work my way through the program, I might be tempted to point out how Spark tools map to what she's saying. But I will be following the tasks, as written in the book because that's how I roll.

Day 1's task is to make yourself an advantages response card. These are all the REASONS you want to lose weight (or maintain your weight or fitness). They need to be reasons that are IMPORTANT TO YOU, deep in your heart. This is because when the going gets tough, you need to remember (as MOBYCARP would say) what you REALLY, REALLY want, and why!

I can liken the advantages response to my Spark people goal board. In fact some of what I said when I made my card last night reflect similar things. But its focus is a little different - more on the why than the what. She gives a list in the book, that might resonate, but I wrote my own, that mean the most to me, personally. Here's what I wrote:

* I feel so much better - knees, back, digestion, and even the allergies are milder when I eat right.
* Being active is so much easier. (Heck LIFE is easier.)
* My athletic performance is improved.
* I can walk up four flights of stairs at work without hyperventilating. (Seriously, this was one of my initial goals... it falls into the category of functional fitness!)
* Airplane seats fit better!
* My clothes continue to fit until they wear out. (Speaks to my frugal nature, there)
* I can shop just about anywhere.
* My doctor is smiling and I want him to KEEP smiling!

Yours will differ, of course. You're a different person, with different desires and motivations. Think hard about WHY you want to lose weight or maintain fitness. Whatever that reason, it goes on your advantages response card(s).

Day 1's task is not just to make this card, it is to commit to reading it twice a day (plus whenever you NEED to, i.e. moments of challenge), and name those times. To post what's on it in other spots besides on the card (just did that in this blog... but this is to be someplace where you'll see it regularly...)

So I have a little bit of thinking yet to do to finish my Day 1 task. Fortunately, there is no time limit on this program. If it takes me more than one day to finish a task, or if I miss that day while focusing on the prior day for a bit longer... it's fine (she even says so in the book)... as long as I do the whole program in the order it is written.

LIFE is good. It's so much better when I'm fit. It is at its best when kindred spirits find one another along the path and offer encouragement. Creatively, consistently and consciously making choices that support those healthy habits, I remain GRATEFUL for each and every day.

emoticon May your day be one of peace.

  
  Member Comments About This Blog Post:

JUNEPA 11/25/2014 9:04PM

    Good and entertaining answers Barb. Right on !!


My main answer is to be healthy and the effects that correspond to being healthy which includes feeling good, and enjoying being active and not having bad-health issues that come with being overweight and not fit and sedentary, like diabetes, cardio problems, etc. In retirement I would like to be able to have an active life with the extra time.

In more detail,
I want to feel optimal.
I feel optimal when I am at goal weight and fitness, not just when I am at a good level of fitness.
Because I can do more, feel strong and that makes me happy.
Also, because I want to keep improving my performance athletic goals, and that is much easier at goal weight. I want to rock climb and that is much easier at goal weight.
I want to be healthy and be in the kind of shape that leads to minimal health problems associated with aging.


Comment edited on: 11/25/2014 9:23:55 PM

Report Inappropriate Comment
LKWQUILTER 11/25/2014 7:52PM

    emoticon

Report Inappropriate Comment
MOBYCARP 11/25/2014 7:52PM

    ". . . clothes continue to fit until they wear out."

Yup, that one resonates with me, too. Both the frugal nature, and the distaste for shopping drive it. It worked against me to lose the weight; but now that the big bunch of clothes shopping is in the past, it works for me in maintenance.

Report Inappropriate Comment
LEANJEAN6 11/25/2014 7:33PM

    Hi Barb--Will you be at home this Holiday weekend?--Do you travel?---- Anyway, I hope that you enjoy it!-
And thanks for understanding , about not taking piano anymore. I can still play for enjoyment---(but--will I?--LOL)--We had a ton of snow fall to-day----Lynda

Report Inappropriate Comment
1CRAZYDOG 11/25/2014 4:33PM

    Love your advantage card responses. I keep my clothes till they wear out too, cuz I don't intend to outgrow them!

Report Inappropriate Comment
FUNLOVEN 11/25/2014 3:45PM

    I use my Goal Board on my Start Page too for listing some of Beck's recommendations. Like I added a short term goal that simply says REMEMBER and when I see it every morning I automatically think of all of the reasons that I listed that I want to lose weight.

Also, I am doing each "Day" in order, but I am not progressing through day by day. Sometimes I have found that I need more than a day to ponder, figure it out in my head, or just get more practice at one of the skills. All that matters to me is that I keep moving forward!

Welcome Aboard the Beck Solution!

Report Inappropriate Comment
LESLIELENORE 11/25/2014 2:26PM

    It will be interesting to follow your progress. I always find your posts to be motivating, even when you are struggling... maybe especially when you are struggling!

Report Inappropriate Comment
GABY1948 11/25/2014 2:22PM

    I am amazed that so many of your Advantages Response Card entries are exactly like mine...but I FORGOT how good it feels to be able to sit in ANY public seat without worrying...like theatres or airplanes! Thanks for the reminder.

GREAT blog, Barb....I am so glad you picked right now to go through this!

Report Inappropriate Comment
TRAVELGRRL 11/25/2014 1:36PM

    I have remade my own cards. I know that just putting 10 pounds back on has made moving around just that much more difficult. Functional fitness is awesome, right?

I will enjoy your take on the Beck book and how it compares with Spark.

Report Inappropriate Comment
DLDMIL 11/25/2014 1:13PM

    Interesting point. emoticon emoticon

Report Inappropriate Comment
LINDAKAY228 11/25/2014 11:26AM

    Very interesting points the book makes. And so do you. I noticed that almost all of them are for you, except maybe your doctor smiling LOL. I found over the years when I wanted to lose weight to please society in general or particular people it never worked for long When I finally wanted to lose weight just for me to be healther, and not because of others or how I looked to others, I was able to finally get really serious. It took about 55 years to reach that point but whatever it takes I guess. I hope it doesn't take others that long. For many of us at least the real weight loss comes when we find the reason strong enough inside ourselves and now external reasons.

Report Inappropriate Comment
KALIGIRL 11/25/2014 10:38AM

    Glad to see you are trying Beck - will be interesting to hear your take on the 'Solution'.
Happy ThanksGiving if I don't make it back to spark for a while.
emoticon emoticon emoticon

Report Inappropriate Comment
BEATLETOT 11/25/2014 9:42AM

    Very, very good blog!!!

Report Inappropriate Comment
MSLZZY 11/25/2014 9:35AM

    Seriously have to buy that book. I keep reading about it and may have to call it an early Christmas present-t0 me. Thanks for sharing. emoticon

Report Inappropriate Comment
JEANKNEE 11/25/2014 9:17AM

    Thank you. I know I will learn from what you're sharing here. I, too, have an inner nature focused on problem solving.

Report Inappropriate Comment
KSNANA2 11/25/2014 9:09AM

    Love reading your blogs! Sounds like a very good book. I will enjoy hearing about it and may check into reading for myself after the holidays. emoticon

Report Inappropriate Comment
WORKNPROGRESS49 11/25/2014 9:07AM

    emoticon emoticon

Report Inappropriate Comment
WATERMELLEN 11/25/2014 8:37AM

    You're off to a rip snorting, uniquely Barb-inflected Beck start -- and I'm so glad to have this chance to refresh once again!!

Like you I'm primarily a rational and problem solving type, by personality and training and profession.

Now, if I could also just control that secondary "inner rebel" brat reliably. . . oh well, oh well, oh well.

Report Inappropriate Comment
DOGLADY13 11/25/2014 8:34AM

    I agree. I find that many of Beck's points are reflected in SparkPeople's introductory Mind Over Body series. MJZHERE just reviewed it as a way to get on track. I have gone through it twice, too. Once when I started and a second time when I slipped badly in my habits.

http://www.sparkpeople.com/
resource/mind_over_body_fat.asp


No matter how you get there, be it Spark, Beck, Siebold or anyone else, unless we make a fundamental change in how we behave around food and exercise, we will not have lasting progress.

Report Inappropriate Comment
NEW-CAZ 11/25/2014 8:32AM

    It seems to be very popular! emoticon

Report Inappropriate Comment
NELLJONES 11/25/2014 8:25AM

    There seem to be several people reading Judith Beck and having great success.

Report Inappropriate Comment


When preparation meets opportunity

Monday, November 24, 2014

When preparation meets opportunity, what happens? Success!

This is true in every area of life. Diet and exercise, weight maintenance, job searches, career changes, or... retirement (which is just another form of job change, no?)

For diet and exercise, when the motivation factor gets to the level of "whatever it takes" to reach your personal goal, your best bet to succeed is to research and learn... what has worked for others? Try a few out. Figure out what works for you, keeping in mind that this is something (tough news) you're going to need to keep doing for the rest of your life. You need to fall in love with your new lifestyle.

For most of my adult life... I could have described myself as being in a cycle of phases. I was always in one phase or another of this cycle, which I have described before (but probably numbered differently):

1. I tell myself I don't even CARE! But I'm miserable.
2. I CARE, but it sounds like too much hard work. I feel bad about myself, and may even talk mean to myself about my "failings" as a human being.
3. I CARE, but I have started to examine how I got here and I recognize that I've been in better places at least SOMETIMES in my life. I start talking "nicer" to myself, and patiently wait for motivation to kick in.

4. I got a burr under my saddle! I am motivated. I pick a program and am following it. I am excited, and positive and I start succeeding, losing weight, getting active, feeling good. I may slip sometimes, but I get back on program and keep on keeping on. This is the sweet spot of living!

5. Something happens that discourages me. I get injured. "Life explodes" around me (think job, think relationships, think kid issues...) and I start thinking I don't deserve to live well. I seek comfort in old, bad habits.

* Here is the choice point: do I return directed to 4? Do I fall all the way back to 1, succumbing to the negative self-talk? Do I short-cut back to 2? Do I stop the bad talk, but accept that I'm still going to indulge in some self-comfort with the old habits for a while... i.e. 3? Those are my choices. If I am prepared... the time spent in phases other than 4... is minimized!

The book that WATERMELLEN and SANDICANE have just blogged their way through, The Beck Diet Solution: Train your brain to think like a thin person, by Judith S. Beck , Ph.D. is not a diet or exercise plan. It is a cognitive behavior therapy approach with six weeks worth of practical exercises to work on the inches between the ears... the piece MOST of us have trouble with. I am soon to begin my own journey through this book... already been reading the foreword, introduction, and the first three chapters.

I happen to be a believer in cognitive behavior therapy... I've seen it work in my own life, and some of my success this time around can be laid at its doorstep. It helped me work my way through some scary times, make some big decisions. And in the process, I found the words falling out of my mouth in a therapist's office, "I'm at my happiest when I'm working on it (the weight issues that had plagued my entire adolescent and beyond life)." Cognitive behavior therapy is all about practice and BEHAVIOR... it's all about rational thought applied to whatever area we seek to improve.

If you are ready to start, whatever phase you're in... feel free to follow along. My goal is to stay in that number 4 phase for the rest of my life... or as much of it as I can manage. So with an open mind, let's see what's useful here, as I blog through the days.

LIFE is good. It's so much better when I'm fit. It is at its best when kindred spirits meet and encourage one another along the journey. Creatively, consistently, and consciously making choices that support a healthy lifestyle, I remain GRATEFUL for each and every day!

emoticon

  
  Member Comments About This Blog Post:

KANOE10 11/25/2014 7:27AM

    staying in Phase 4 is the way to go. That is a great goal. I look forward to reading your beck blogs. Practice and behavior are the tools of success.

emoticon

Report Inappropriate Comment
DLDMIL 11/24/2014 11:37PM

    Can't wait to read your blog and summaries.

Report Inappropriate Comment
DALID414 11/24/2014 10:40PM

    emoticon

Report Inappropriate Comment
ALICIA363 11/24/2014 7:51PM

    Looking forward to your reviews. Beck's book is on my someday list, but Refuse to Regain holds more appeal at the moment. No time to read either one right now!

Report Inappropriate Comment
LEANJEAN6 11/24/2014 7:15PM

    I am hoping you guys are planning this trip----I asked Gaye if she might make it up here too-She is in Michigan---

Report Inappropriate Comment
MOBYCARP 11/24/2014 6:12PM

    Frequently your blogs point out something in myself that I might not have otherwise seen. I often see that I have issues that are similar in type though different in magnitude.

Not so much on the five phases. I might have phases, but they don't look much like yours. I'll have to think about what mine are like and whether your model offers me some better self-understanding if I work through where I fit into the concepts.

Report Inappropriate Comment
TRAVELGRRL 11/24/2014 3:27PM

    I have never heard the "phases" of change put quite that way, and they certainly do make sense to me. Who hasn't been stuck in all of them at one point or another?

I too have been motivated by Sandicane and Watermellen to dust off my Beck books, so I can get OUT of phase 3 and back into Phase 4! Thanks for your great blog.



Report Inappropriate Comment
FUNLOVEN 11/24/2014 2:17PM

    It all becomes sustainable when each of us individually finds what works for us and helps us get through all of those phases to success! Oh, that right, I think that is exactly what you said, Barb - LOL!

Glad to have you on the Beck wagon and will enjoy hearing your views. I'm just starting Week 3 and I need lots of practice.

Report Inappropriate Comment
LESLIELENORE 11/24/2014 2:08PM

    emoticon It is always a personal choice.

Report Inappropriate Comment
LJCANNON 11/24/2014 12:32PM

    emoticon I am going to try to keep an open mind, and investigate this book. The way you've laid it out makes it seem Very Logical, and Do-Able, even though I usually don't like most "Plans" that I've looked at.

Report Inappropriate Comment
GLORIAMAJDI 11/24/2014 12:17PM

    I've heard so much about this book...I really need to read it soon!

Report Inappropriate Comment
JCEDIT89 11/24/2014 11:51AM

    You Are So Wise. emoticon

Report Inappropriate Comment
THINANDFITEMILY 11/24/2014 10:57AM

    emoticon

Report Inappropriate Comment
SHRINKBUG 11/24/2014 10:54AM

    What a great blog! You have such insight into your life 'cycles'. I figured out long ago that I am happiest when I am chipping away at some long-term goal - my master's degree, for example. Even happier than when I actually ACHIEVE the goal! So I keep finding things to do - right now I am learning Spanish - that have daily mini-goals and a long-term useful outcome.

I look forward to reading your inspiring blogs - keep 'em coming!

Report Inappropriate Comment
BOHEMIANCAT 11/24/2014 10:35AM

    Inspiring!

Report Inappropriate Comment
JEANKNEE 11/24/2014 10:23AM

    Thanks again for introducing me to Refuse to Regain and now Beck's, The Beck Diet Solution.

I took forward to your blogs through your read of Beck.

CBT has really supported me in making positive changes in my life.

Count me in as a tag-along and here's to staying in phase 4! emoticon

Report Inappropriate Comment
1CRAZYDOG 11/24/2014 10:11AM

    CBT . . . definitely worth the efforts. I didn't believe in it in the beginning, but after "working it" I believe. For sure, it has helped me through tough times, tough choices, too, and have no doubt it will continue to be useful.

HUGS and thanks for sharing this.

Report Inappropriate Comment
KRISKECK 11/24/2014 10:06AM

    I recognize those phases too, and look forward to reading your Beck blogs. I've been working through Beck too, step by step, and love the foundation it is helping me build.

Report Inappropriate Comment
MSLZZY 11/24/2014 9:31AM

    Working to get my motivation back after the weekend. Lots of valid points to think on and you put it out there. Just what I needed today. You are an inspiration. HUGS!

Report Inappropriate Comment
SUNSHINEGB 11/24/2014 9:31AM

    emoticon

Report Inappropriate Comment
FEEDTHEHUNGER 11/24/2014 9:30AM

    The most important part of the CBT paradigm for me is the idea that reinforcing habits can work FOR you as well as against you. So, if you can develop, sustain and reinforce the ideas that make weight maintenance relatively automatic, the internal fighting and craziness that goes with ambivalent thoughts can diminish to a dull, occasional roar. The new, better way of thinking is the baseline to which it is always a relief to return.

As I said recently, Home Sweet Home.

Look forward to your blogging through the book.

Report Inappropriate Comment
WORKNPROGRESS49 11/24/2014 9:23AM

    emoticon emoticon

Report Inappropriate Comment
GABY1948 11/24/2014 9:12AM

    I am jumping on your wagon too and so happy to do it! I hope other people keep beginning so I can jump in with them too! I can't get enough of this!

emoticon emoticon emoticon

Report Inappropriate Comment
DEBRITA01 11/24/2014 9:01AM

    You've covered the cycles of weight management so well...good blog, Barb. I will be hitching a ride as you journey through Beck's book also...looking forward to your insights. emoticon

Report Inappropriate Comment
WATERMELLEN 11/24/2014 7:56AM

    I'm going to "hitch a ride" as you work your way through Beck -- and I'm so happy to have the chance!

I recognize your phases -- they are deeply familiar to me too. And CBT is a pragmatic tool applicable in so many areas of our lives.

Staying in phase 4 -- yes!

Report Inappropriate Comment
SPINNINGJW 11/24/2014 7:44AM

    I think I may be a bit self-centered right now, as I feel you wrote this just for me after our discussions over the weekend.

Report Inappropriate Comment
DOGLADY13 11/24/2014 7:43AM

    Cognitive behavior therapy is very effective at helping me manage anxiety. Of course I still have my issues, but it is not ruling my life any more. I had many of the pieces but didn't know how to put them together, was telling myself all kinds of lies and bad things... learning to recognize and stop them is so very important. I am slowly, glacially, working my way through Beck. Baby steps.

Report Inappropriate Comment


Doing the homework

Sunday, November 23, 2014

I don't know about you, but I find that once I actually start doing the whatever I have been avoiding, I feel better. This weekend I started doing the retirement planning homework in earnest. Of course the seminar I had attended gave me some very good advice on how to go about crunching these numbers, and pointing out how the focus changes from building up the savings to making it last/become income to support me for the rest of my life.

My work this weekend confirmed what I'd sent to my financial advisor in terms of input last week. I was over on some estimates and under on others, but overall, about right.
Proving that I'm a better intuitive budgeter than intuitive eater. emoticon

Yesterday temperatures rose to the high fifties... and I took full advantage, with an easy run. Today it got progressively chillier, but I did go walking before it got too much so. I made my big pot of "this week's veggie soup", to get me through the week. I had bought parsnips and turnips this week, and a head of cauliflower... so lots of white this week... add some spinach and green peppers, of course onion and garlic... a can of tomatoes... in short, a good, hearty combination of veggies.

Thanksgiving is promising to be pretty chilly... with the high now predicted to be 29F... so I expect I will be very glad for those wool socks for my run. I have yet to try out the toe warmers, but I wore the new vest yesterday, and with the warmish weather, it was almost TOO warm. But there will be "nothing new on race day", now that I've tried it all out.

LIFE is good. It is better when I'm fit. It is at its best when kindred spirits find one another along the way. Creatively, consciously, and consistently making choices that support a healthy lifestyle, I remain GRATEFUL for each and every day.

Namaste. emoticon

  
  Member Comments About This Blog Post:

JUNEPA 11/25/2014 7:27PM

    " I find that once I actually start doing the whatever I have been avoiding, I feel better"

So true. I have a few bears to confront and get moving on.

Report Inappropriate Comment
BOOKAPHILE 11/25/2014 12:26AM

    Preparation ...for retirement and races...is work worth doing before the day of reckoning! Yay for you.

Report Inappropriate Comment
NHES220 11/24/2014 11:21AM

    Sounds like the planning is going well! It is going to be chilly for our Thanksgiving Turkey Trot - just a 5k. My 12 year old great niece is running her first official 5k with me.

Report Inappropriate Comment
FUNLOVEN 11/24/2014 9:02AM

    I know exactly what you mean about the relief we feel when we FINALLY get around to completing something we have been putting off! I real sense of accomplishment and a load off the mind.

Veggie soup sounds great. I remember when I used to go to WW. They have an awesome veggie soup. Think I just my resurrect it from my recipe files. Thanks for the idea.

Report Inappropriate Comment
WATERMELLEN 11/24/2014 8:00AM

    Good for you: facing the homework, and finding out you're not doing badly at this next big task!!

Report Inappropriate Comment
SLENDERELLA61 11/24/2014 7:34AM

    I realize I just slopped into retirement. And it has worked out just fine. I quit early and I was only half kidding that I might have kept working if I could have worn comfortable shoes. Really, I stopped working to take care of a grandchild and it was a more emotional decision than logical. But I am really okay and believe I will be. Of course I have hubby, too, so that makes a difference.

Soup sounds great. I'm going to make some today, too.

You are absolutely right that tackling things you've been putting off reduces stress. I've seen that in my life over and over and maybe it is because I'm retired, I don't procrastinate near as much as I used to. Get it done. Gotta do it anyway.

Glad you've tried out all your race gear so you can dress for whatever the weather. You hardy souls that run in the cold -- well, I admire you for that reason and many others.

Report Inappropriate Comment
KANOE10 11/24/2014 7:01AM

    You do feel better when you attack something that you have been avoiding. Your soup sounds delicious and healthy. I am wearing wool socks now and appreciate the warmth. You sound ready for a good week.

Report Inappropriate Comment
FEEDTHEHUNGER 11/24/2014 6:38AM

    I had to laugh when I read an opinion piece yesterday where the author says, "Every day I think of what needs urgently to be done and then do something else, like a mouse confronted by a cat." I think that describes most of us. Good for you breaking out to do the necessary!




Report Inappropriate Comment
DOGLADY13 11/24/2014 5:42AM

    I started saving in earnest for retirement. I don't feel like I will ever be ready.

Report Inappropriate Comment
NEW-CAZ 11/24/2014 3:04AM

    Great that you're planning ahead- so many don't and it's one of the biggest changes in our lifestyle that we make.

Report Inappropriate Comment
MRS.DOYLE 11/24/2014 1:46AM

    I'm really impressed at the way you are planning retirement. It is a big important change in life but thoroughly enjoyable.

Report Inappropriate Comment
LESLIELENORE 11/24/2014 12:32AM

    Anticipation can either be a motivator or a distraction. Glad you got started.

Report Inappropriate Comment
DALID414 11/24/2014 12:19AM

    I've been thinking of soup, but with our temps in the 70s it just makes it a foolish thought!
I saw a can of pumpkin today and thought of you and your oats!
emoticon

Report Inappropriate Comment
_LINDA 11/23/2014 11:50PM

    Sounds great! You are prepared!
One of the things I hated Sparks tearing down was the budget Spark Savings, loved it! I can't add to save my life. Punching in numbers and letting someone else do the crunching worked for me. Its a shame it was underutilized, these young uns could have used it, would have given them the same eye opener they get when tracking their calories to see where their money goes!!
Soup sounds fabulous!

Report Inappropriate Comment
JEANKNEE 11/23/2014 11:39PM

    Happy to hear that you're feeling better with the homework started.

Enjoy the soup and your run.

Comment edited on: 11/23/2014 11:40:19 PM

Report Inappropriate Comment
DLDMIL 11/23/2014 11:32PM

    Soup sounds wonderful. Have a great week.


Report Inappropriate Comment
GLORIAMAJDI 11/23/2014 10:59PM

    I love my wool socks for running, even when it is not cold! I've never tried toe warmers, I think that would be too much for me. I do find it difficult to gauge what to wear when I run!

BTW, your soup sounds delicious! Stay warm and run happy! emoticon

Report Inappropriate Comment


Different FORMS of tracking

Saturday, November 22, 2014

As I said in yesterday's blog, there's not tracking, and then there is not tracking. Several of those who commented picked up on the fact that sometimes "not tracking", one is still tracking. Mentally tracking.

Obviously the ultimate tracker is the body itself. Mental tracking goes along with the concept of mindful eating. It has its limits. Ever try to have a mental grocery list? Did you get everything at the store? How long was the list? Don't know about you... but my limit of number of items I can successfully get from my initial thought "I need xyz" into my cart and home to storage... is relatively small. Mental tracking, for me, works best on days when I'm eating a menu I've eaten many times before. This fits right in with Berkeley's Rule 9: eat from a limited menu.

For me, there is an in between, and again a few of yesterday's commenters picked up on this: "Eat what's in the bag"... you've seen me blog that line about a thousand times, over the years. This is a kind of tracking, too. By packing a bag that contains my morning snack (dried fruit, nuts, and a snack bar, all carefully measured), my lunch (salad and an entrée), and my afternoon snack (fruit and veggies and sometimes a string cheese)... I have pre-planned, pre-packed and pre-tracked what I'm going to eat over the course of my work day.

This is a form of what I'll call geographic tracking. To go with my mother's concept of geographic filing (piles of stuff). I've heard of some people successfully doing something like putting their allowed food for the day on one shelf of the 'fridge. Same kind of deal.

Geographic tracking for food is kind of like envelope budgeting... you know, where you put the allotted dollars for a given expense in an envelope, and when they're gone, they're gone... no more spending for THAT expense this month! Probably works best for folks who live alone or separate their eating from the rest of the household (college roommate land?)

Bottom line, you're right when you say on those days when I ate what was in the bag I was tracking, without writing it down.

The beauty of writing it down is that when I forget the bag, or choose to eat something NOT in the bag... is that I can make adjustments and trades with confidence. If I use tools like the Spark nutrition tracker (and others) I can know whether the trade I mentally propose is a reasonable swap (nutrition for nutrition) or if it is "worth it".

I believe that those who manage to successfully transition to "intuitive eating" have a good sense of portion sizes, probably most of the time *do* follow rule 9, and have already experimented enough to know what swaps are worth it for them. As for me, I will probably always need to track the majority of the time, simply because of my sneaky, slippery rebel inner voice emoticon that will let me eat and "forget" what I ate... not a terribly mindful eater all the time!

Today, it's back to tracking, because it's Saturday, and I don't pack a bag on Saturday.

LIFE is good. It's better when I'm fit. It is at its best when kindred spirits cross my path, and we cheer one another, like runners passing on the trail. Creatively, consciously, and consistently making choices that support a lifetime of healthy habits, I remain GRATEFUL for each and every day!

emoticon emoticon emoticon

  
  Member Comments About This Blog Post:

MAYBER 11/25/2014 8:18PM

    So very true after try to lose weight for as long as I have can almost look at a food and tell you the calorie count one day at a time
emoticon emoticon

Report Inappropriate Comment
CFMOSS 11/25/2014 7:20AM

    Like it...haven't done it....the intuitive eating thing and I aren't so good....I tend to eat and ignore instead of paying attention. Thanks.

Report Inappropriate Comment
SPARKLINGME176 11/24/2014 5:19PM

    I track, too! But I am learning the scale is not always on my same page! I am up this week, but down several inches. I KNOW I'm doing what is good for me & that's all that counts! My health.... the reason I came to Sparkland! emoticon

Report Inappropriate Comment
ALEXSGIRL1 11/24/2014 4:44AM

    emoticon emoticon

Report Inappropriate Comment
BLUEJEAN99 11/24/2014 1:58AM

    emoticon

Report Inappropriate Comment
JERICHO1991 11/23/2014 10:46PM

    It is better while feeling goofd.

Report Inappropriate Comment
ROCKYCPA 11/23/2014 10:36PM

    emoticon emoticon

Report Inappropriate Comment
BEAUTY_WITHIN 11/23/2014 9:45PM

    I have a very hard time mentally tracking. Kudos to you!

Report Inappropriate Comment
JEANKNEE 11/23/2014 9:33PM

    I thought tracking would be more of a chore than it has been for me. Have not been at it for a year yet. Am still learning a great deal and realize that how I feel about it now could change.

Excellent blog.

Report Inappropriate Comment
PEGGYO 11/23/2014 9:28PM

    emoticon

Report Inappropriate Comment
WARRIORGIRL121 11/23/2014 9:28PM

    It's all about finding what works for you. For me, I prefer to track, even if I mess up my food for the day... at least then I can look back and know where I screwed up and why I gained a couple pounds! Over time, it helps me to go back and see what was working and what wasn't. Sounds like you've got a plan for yourself! emoticon

Report Inappropriate Comment
GODDREAMDIVA1 11/23/2014 8:39PM

    emoticon

Report Inappropriate Comment
GODDREAMDIVA1 11/23/2014 8:39PM

    emoticon

Report Inappropriate Comment
GODDREAMDIVA1 11/23/2014 8:39PM

    emoticon

Report Inappropriate Comment
JSEATTLE 11/23/2014 7:05PM

  Well you hit it on the head again. Tracking, whatever you method is, works in the longrun. I have learned so much from tracking and for the better. So Grateful!

Report Inappropriate Comment
PATRICIAANN46 11/23/2014 5:36PM

  I HAVE TO track!!!!! It is what works for me and keeps me honest. emoticon for another great blog.

Report Inappropriate Comment
BOB5148 11/23/2014 5:00PM

  emoticon emoticon

Report Inappropriate Comment
DIANNEMT 11/23/2014 4:01PM

    I will likely ALWAYS track--isn't that hard to do!!

Report Inappropriate Comment
IDICEM 11/23/2014 3:58PM

  emoticon

Report Inappropriate Comment
SHERYLP461 11/23/2014 3:11PM

    Fantastic!

Report Inappropriate Comment
TINY67 11/23/2014 2:27PM

    emoticon

Report Inappropriate Comment
NEPTUNE1939 11/23/2014 2:21PM

    emoticon

Report Inappropriate Comment
NONNAOF2 11/23/2014 1:29PM

  I haven't been able to do that as of yet. I have my food plan on my refrigerator and stick to what's there, if I go off of what I am supposed to be doing, even with exchange options, that's when I have the problem! It's easier for me to stay with what I am comfortable with without needing to think about it!!

Report Inappropriate Comment
TRYINGHARD54 11/23/2014 11:33AM

    I agree. 100%

Report Inappropriate Comment
LCRUMLEY81 11/23/2014 10:55AM

  Thank you.

Report Inappropriate Comment
PHHHISC 11/23/2014 10:27AM

    emoticon

Report Inappropriate Comment
WORKNPROGRESS49 11/23/2014 9:55AM

    emoticon emoticon

Report Inappropriate Comment
HMBROWN1 11/23/2014 9:12AM

    I always have a hard time tracking on the weekend too! Have a great Sunday!

Report Inappropriate Comment
SHOAPIE 11/23/2014 9:02AM

    emoticon emoticon

Report Inappropriate Comment
TIMEHASCOME56 11/23/2014 8:48AM

    emoticon

Report Inappropriate Comment
PENOWOK 11/23/2014 8:02AM

    Good thoughts...yes, she wed don't track on the computer, we really do need to have an idea of the "value" of what we are eating and mindless eating doesn't help!!

Report Inappropriate Comment
BROOKLYN_BORN 11/23/2014 7:48AM

    Portion distortion is my weakness. I may not write it down, but I've GOT to weigh things like spaghetti. Amazing what a 2 oz (dry) serving looks like.

Report Inappropriate Comment
LEANJEAN6 11/23/2014 7:33AM

    Good Sunday morning Barb!!--Freezing rain overnight here!---Lynda

Report Inappropriate Comment
CHERYLHURT 11/23/2014 7:26AM

  emoticon

Report Inappropriate Comment
SUNSHINEGB 11/23/2014 7:10AM

    emoticon

Report Inappropriate Comment
MARYJEANSL 11/23/2014 6:54AM

  Right there with you on the mental grocery list. About four items is my limit before I forget something.

Report Inappropriate Comment
KLMEIRING 11/23/2014 6:28AM

    I need to return to utilizing these suggestions. I know that they work. Now I just have to do it. emoticon emoticon

Report Inappropriate Comment
KRISZTA11 11/23/2014 5:36AM

    emoticon
Most of the time I do exactly what you do when you eat what's in the bag.
On working days 4, on weekend days 3 of my 5 meals are the same or very similar every day.
I love them all! I never swap my breakfast oats and fruit, only if there is absolutely no way to get it.
I picked up this habit when I was tracking all my food, because I could copy food from one day to another very easily - and now when I don't "track" anymore, I still know what am I eating. Exactly like Rule 9, Limited Menu.
So I guess I could be considered a fraud in an intuitive eating competition, if there was one ; )

Report Inappropriate Comment
BIGDOG18 11/23/2014 5:27AM

  emoticon

Report Inappropriate Comment
BIGDOG18 11/23/2014 5:27AM

  emoticon

Report Inappropriate Comment
BIGDOG18 11/23/2014 5:27AM

  emoticon

Report Inappropriate Comment
ARTJAC 11/23/2014 12:09AM

    emoticon

Report Inappropriate Comment
GLORIAMAJDI 11/22/2014 11:38PM

    This is interesting - so very true that if we eat the same foods, we kind of know in our minds what we are doing. I have been so busy this past week that I didn't track until very late in the day - but I knew that I was okay because the food that I ate was stuff that I eat regularly. I think that where I would get in trouble is if I ate unknown stuff and didn't try to track it. I would love there to be a day when I don't have to actually track - and I think the part about intuitively recognizing how much is a portion is key for me. I would eat and eat and eat without regards to hunger, and that is something that I think tracking helps me keep in check. Thanks for the great info and blog!

Report Inappropriate Comment
DALID414 11/22/2014 10:28PM

    Short of walking up and down every isle at the grocery store, if I don't type my list on my phone I will forget a few items every time, guaranteed!
emoticon

Report Inappropriate Comment
ALICIA363 11/22/2014 7:43PM

    Ah, food amnesia continues to be a chronic problem for me. I do better when I track, especially on weekends when I often stray from my limited menu.

Report Inappropriate Comment
JAWATKINS 11/22/2014 6:17PM

    Thanks for the sneak peak in your "bag"! I am a stay at home mom so I don't really have to worry about eating much away from home. Sometimes, when I'm really "on fire", I will pack snacks & extra water for trips out of the house. I always feel good when I do that!!

Love your blogs!!

Report Inappropriate Comment
LESLIELENORE 11/22/2014 5:49PM

    Yep.

Report Inappropriate Comment
PHOENIX1949 11/22/2014 4:28PM

    I share your "mother's concept of geographic filing (piles of stuff)." Am glad to have a label for this.

Report Inappropriate Comment
SLENDERELLA61 11/22/2014 4:28PM

    We are figuring out what works for us. I just love it!! Another great blog, Barb.

When I first started not tracking and found I could just about maintain the weight I want I felt absolutely-positively- confidently NORMAL, after a life filled with feeling less than normal when it comes to food. So I'm glad I did it.

But now, I think I can eat better than normal -- no, guess I really mean better than average -- by tracking. Tracking will let me go down a couple of pounds I hope, and will help me improve nutrition by tracking more nutrients.

Report Inappropriate Comment
DLDMIL 11/22/2014 3:41PM

    emoticon emoticon emoticon emoticon

Report Inappropriate Comment


Day five of a no-track week

Friday, November 21, 2014

There is not tracking, and there is not tracking! Seriously, I think more than a few of you know what I mean. Bottom line, whether you write it down, enter it in a computer, or check boxes or slide windows... tracking our food intake doesn't matter to our bodies. The body is ALWAYS tracking. But this is not about the body, per se. THIS is about the mind and the psyche:

WHY are you not tracking today? Is it to stick your head in the sand and not want to KNOW what you're consuming... so you can indulge your anxiety-driven time-honored emotion soothing using food? Or... is it because you are trying out "intuitive eating" and still pretty much doing what you would have done if you were writing it down? Is it "giving yourself a break" because you're just exhausted from the perfectionism of writing it all down?

I can usually get away with that "giving myself a break" for a few days, and Tuesday, Wednesday, and Thursday would qualify as those days. Sunday evening was DEFINITELY the head in the sand, rebel with the bit between her teeth. Monday was somewhere in between the two.

Today, I haven't yet entered anything in the tracker, but I have packed my bag, and it looks like this could be another "giving myself a break" day... AS LONG AS, I reason with myself... I stick with what's in the bag, and my normal supper and evening snack.

Sometimes something has to give. The retirement planning stuff takes some time and attention to detail that I would otherwise be spending on training and tracking food. So, I'm giving myself that break... but even in giving myself that break, I have precautionary notes around it!

LIFE is good. It's better when I'm fit. It is at its best when I find kindred spirits, walking a similar journey, and we can cheer one another along. Creatively, consistently, and consciously making choices that support healthy habits, I remain GRATEFUL for each and every day!

emoticon emoticon emoticon

  
  Member Comments About This Blog Post:

KLMEIRING 11/23/2014 6:30AM

    emoticon emoticon

Report Inappropriate Comment
1HOTFUDGEMAMA 11/22/2014 11:26AM

  I need to track. I'm very numbers oriented. But I also understand that what works for some, doesn't for others. We've gotta find what works for us.

Report Inappropriate Comment
ALICIA363 11/21/2014 8:14PM

    I was tracking; then dropped it suddenly when I was too busy and needed sleep time more. Still, I ate my usual breakfast and lunch, and the reasonable-type dinners that I learned from tracking steadily for many months. No complaints from the scale--yet.

Report Inappropriate Comment
MOBYCARP 11/21/2014 7:57PM

    Hmm. There's a bit to think about here.

I'm not ready to give up tracking food, though I think I could do without tracking on days that look much like days I've tracked many times. But how about exercise?

I gave up on tracking my walking some time this autumn. Having the Garmin or RunKeeper on is nice for knowing how fast I'm walking and how far I'm walking, but there comes a point where it feeds Mr. T and I'm better to not track and just walk naturally.

Perhaps I could get there for running? A couple weeks ago, my pace leader left his GPS watch in the other truck; and he still brought us in close to the assigned pace, just running by feel. I could see myself developing that ability, over time. But could I develop the corresponding ability with food? I don't know.

Not tracking is attractive and scary at the same time.

Report Inappropriate Comment
LKWQUILTER 11/21/2014 7:11PM

    Good luck. I admit I do better when I write it down.

Report Inappropriate Comment
SLENDERELLA61 11/21/2014 4:33PM

    Experimenting with intuitive eating when you really are trying to eat as healthy as possible is worthwhile. The scale will give you helpful feedback on how you are doing when you look at the trends like you do. Tracking food for accurate feedback -- more accurate on a daily basis by far than the scale -- is very worthwhile as well. Hiding your head in the sand and not trying and not wanting to know -- well, you and I both know where that winds up.

Very good blog. The routine you have established with your bag, your evening meal and evening snack as well as those steelcut oats and fruit in the morning will stand you in good stead when you want to give maintaining without tracking or even intuitive eating an honest try. -Marsha

Report Inappropriate Comment
MJZHERE 11/21/2014 2:06PM

    I haven't tracked on a day to day basis for over two years. Just lately I did a couple times just checking as my weight was creeping up and I decided time to go down. I know without tracking that I will be gaining and the scale confirms it. For me tracking takes too much time unless I am using it to pat myself on the back for getting in things I am working on (vitamins, fruits, etc) or to face the truth about my calorie intake when gaining. I don't need these on a daily basis.

Report Inappropriate Comment
NEW-CAZ 11/21/2014 12:40PM

    emoticon blog Barb, you are such an inspiration to me! emoticon emoticon

Report Inappropriate Comment
DLDMIL 11/21/2014 12:31PM

    Great blog. Thank you for sharing your journey.

emoticon emoticon

Report Inappropriate Comment
MSLZZY 11/21/2014 10:24AM

    You are still mentally tracking, whether you admit it or not. I track most days and try to be diligent in the effort and sometimes, I know where I am at in my range so I don't need the extra time spent tracking. I would focus on the retirement issues for now and know that you are still making the best use of your time for the important things. Have a great Friday!

Report Inappropriate Comment
NHES220 11/21/2014 10:17AM

    I guess even if you are not tracking, you are in a way tracking. You are packing a bag to bring with you, you are aware of what you are eating. You are probably mentally tracking even if you are not writing it down. You are not a runaway train. Good luck with the retirement planning. Sounds a little overwhelming!

Report Inappropriate Comment
FUNLOVEN 11/21/2014 10:12AM

    Tracking seems to be big topic with many of our Spark Friends the past couple of days. It sounds like you have enough safe-guards in place to handle the "NO TRACKING" plan and as long as you monitor your weight regularly and see no "creeping" then I say GO FOR IT !

Report Inappropriate Comment
KRISKECK 11/21/2014 10:11AM

    A good reminder, "the body always tracks." Sounds like you are doing the things you need to do, being kind to yourself but also vigilant...I am inspired by your self awareness of the causes of your stress and your reactions to it.

Have a great weekend!

Report Inappropriate Comment
DALID414 11/21/2014 10:05AM

    emoticon

Report Inappropriate Comment
HILLSLUG98239 11/21/2014 9:41AM

    Wow - reading the comments makes me realize I'm not the only one who takes a step back now and then when logging ever detail of my diet gets to be too much. Thanks for sharing your blog, and starting this dialogue.

Report Inappropriate Comment
LESLIELENORE 11/21/2014 9:40AM

    I need to track. It is really as simple as that.

Report Inappropriate Comment
NELLJONES 11/21/2014 9:22AM

    I cannot eat intuitively. Oh well. Jean Nidetch said in her old book "The Story of Weight Watchers" that someone told her that normal people have an "appestat", and internal way of clicking off desire to eat when they've eaten enough. Once it's broken, it's broken. Tracking for me is planning, then checking off the plan as completed. It's why I never eat anything that isn't on my plan for the day. I may write it in for tomorrow, but never eat it today.

Report Inappropriate Comment
DEBRITA01 11/21/2014 9:01AM

    I can only go a day or two not tracking and then I really veer off. I applaud those who can eat intuitively successfully. So far, I've found that I'm not one of them. Sometimes when life gets busy, something has to give (as you've said).But, like you mentioned, the body is always tracking. Good luck planning your retirement!

Report Inappropriate Comment
JEANKNEE 11/21/2014 8:52AM

    Best wishes with the retirement planning and navigating your journey in a manner that supports your health and well-being.

Excellent blog!

Report Inappropriate Comment
BROOKLYN_BORN 11/21/2014 8:36AM

    I haven't tracked in a few weeks now because the weight has been stable every day (except for the little blip while on the road which is gone now). I'm eating the same stuff pretty much every day and checking portions on the food scale.

If anything changes, it's back to the tracker I go. I'd rather go back to that than back to serious weight gain.

Good luck with the retirement choices. As for retirement itself. I heartily recommend it. I bet I'll see you in Hawaii as an IronWoman once you have more time to train.

Report Inappropriate Comment
FEEDTHEHUNGER 11/21/2014 8:25AM

    I hear what you're saying and I applaud your effort to go with what you know. Personally, I can only track consistently for about 2 weeks before I become angry and resentment at the chore. With my new plan, I do not need to track anything; however, the one plate of food, 3 a day deal keeps me within my calorie limits quite naturally (I've checked several days over the last 2 weeks out of curiosity).

I with WATERMELLEN: I could not eat intuitively because I would just be grazing all day. But, I can limit myself to meals only during the week and eat "normally" at the weekend.

So far.

emoticon

Report Inappropriate Comment
SANDICANE 11/21/2014 8:11AM

    Nice to see you're trying an experiment of one. Not sure I'll ever be there...we'll see. And oh boy, you're so right that our bodies are always tracking!

Hope you have a very very happy not-as-usual tracking day!

Report Inappropriate Comment
WATERMELLEN 11/21/2014 8:05AM

    Interesting experiment, candidly reported -- and you'll be monitoring the results.

How I wish I could eat intuitively -- but my own intuitions are (sadly) not to be trusted. Grrrrrr.

Report Inappropriate Comment
GABY1948 11/21/2014 7:59AM

    OMG OUTSTANDING blog, Barb! There are many times this FIT me....though I have never been as thin as you. But I totally understand.

I will NEVER do the "intuitive" thing even after Beck. It just ain't happening for me. (See how much I TRUST ME??? NOT

I am praying you come out of this soon if that's where you want to be!

emoticon emoticon

Report Inappropriate Comment
KANOE10 11/21/2014 7:56AM

    I can mentally track and not write things down. I think when your life gets too busy, it is ok to cut back on healthy habits. As long as you watch yourself. Sometimes I do not get in my 40 min of cardio and only have time for 25. I accept those days. Good luck on all of that retirement info.

Report Inappropriate Comment
1CRAZYDOG 11/21/2014 7:44AM

    (((HUGS))) Great thoughts. Intuitive eating didn't work for me when I tried it, but maybe now I'm ready! I know it works for some. IN the meantime I have to keep tracking and learning. Just me!

Have a great weekend.

Report Inappropriate Comment


1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 52 53 54 55 56 57 58 59 60 61 62 63 64 65 66 67 68 69 70 71 72 73 74 75 76 77 78 79 80 81 82 83 84 85 86 87 88 89 90 91 92 93 94 95 96 97 98 99 100 101 102 103 104 105 106 107 108 109 110 111 112 113 114 115 116 117 118 119 120 121 122 123 124 125 126 127 128 129 130 131 132 133 134 135 136 137 138 139 140 141 142 143 144 145 146 147 148 149 150 151 152 153 154 155 156 157 158 159 160 161 162 163 164 165 166 167 168 169 170 171 172 173 174 175 176 177 178 179 180 181 182 183 184 185 186 187 188 189 190 191 192 193 194 195 196 197 198 199 200 201 202 203 204 205 206 207 208 209 210 211 212 213 214 215 216 217 218 219 220 221 222 223 224 225 226 227 228 229 230 231 232 233 234 235 236 237 238 239 240 241 242 243 244 245 246 247 248 249 250 251 252 253 254 255 256 257 258 259 260 261 262 263 264 265 266 267 268 269 270 271 272 273 274 275 276 277 278 279 280 281 282 283 284 285 286 287 288 289 290 291 292 293 294 295 296 297 298 299 300 301 302 303 304 305 306 307 308 309 310 311 312 313 314 315 316 317 318 319 320 321 322 323 324 325 326 327 328 329 330 331 332 333 334 335 336 337 338 339 340 341 342 343 Last Page