SLENDERELLA61   161,754
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Don't Think About.....

Saturday, November 22, 2014

Don't think about a pink elephant. You got that? DO NOT think about a pink elephant. No pink elephants allowed. You may think about anything but not a pink elephant. Okay?

Now think about a purple giraffe. See her curly eyelashes? Her polished purple toe nails? Big goofy smile?? Just keep thinking about that purple giraffe.

This is an exercise my Weight Watcher leader had us do a couple weeks ago and it made an impression on me. I had a hard time not thinking about that pink elephant and I felt uncomfortable trying not to think about it, but I could see that purple giraffe perfectly.

Her point was that it is often easier to substitute something that you are suppose to do rather than just trying not to do something. Instead of focusing on what not to eat, it is more helpful to focus on what to eat, recommended activity and cardio exercise, drinking water, getting enough sleep, and strength training -- all those positive healthy things that you know are going to help you!!

I totally agree.

PS I enjoyed every step of my 10.5 mile run this morning. Just love being a half-fast old lady!!!

  
  Member Comments About This Blog Post:

MJREIMERS 11/22/2014 10:17PM

    emoticon I can't wait to be able to run over 10 miles again. Keep running!

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SANDICANE 11/22/2014 9:00PM

    A purple giraffe with curley eyelashes, polished purple toe nails and a big goofy smile! I see her clearly!!!

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PATTI_PAL1 11/22/2014 7:41PM

    If I could recommend one blog today, it would be yours. In fact, I think I will--at least to my two teams.

SO TRUE!!!

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PATRICIA-CR 11/22/2014 6:21PM

    Thank you for such a nice mental exercise and suggestion! emoticon

emoticon on your 10.5 mile run emoticon

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NATPLUMMER 11/22/2014 6:06PM

    emoticon

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FROSTY99 11/22/2014 4:46PM

    emoticon Thanks for sharing this little tip

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WATERMELLEN 11/22/2014 4:24PM

    That's a very interesting and useful thought experiment.

Glad you're enjoying your running too -- but you'll never be old!!

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NEW-CAZ 11/22/2014 4:03PM

    emoticon emoticon

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ONEKIDSMOM 11/22/2014 3:49PM

    Sounds like a great day for a run there as well as here... but I didn't go near as far as you today, just 4.6.

And yes, love that purple giraffe (you sure it's not a turnip?) OK, OK, the sense of humor is a little skewed.

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TRAVELGRRL 11/22/2014 3:47PM

    I used to do this same exercise with my students! My point was, we ARE what we think about. So if you TELL yourself "I suck at math", guess what? You suck at math.

So happy you got in your 10.5 mile run. We wanted to do 9 today but it started to sprinkle after 3.5 miles so I "pulled the plug." I'm just getting over a sinus infection and it is TOO damp and cold here today to walk/run in the rain!

SO GLAD to be getting notices of your blog posts again!!!

Comment edited on: 11/22/2014 3:48:35 PM

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GABY1948 11/22/2014 3:39PM

    LOVE this exercise, Marsha! I can see that beautiful purple giraffe perfectly. What a great lesson!

And, emoticon on the successful run! You always have the best ideas!

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DONNABRIGHT 11/22/2014 3:32PM

    Yep, good advice to focus on what you can do versus what you can't or shouldn't do.

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GINGKO711 11/22/2014 3:13PM

    This sounds about right. Give yourself healthy (and tasty) options, so you don't have to think about the chocolate. emoticon

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TERI-RIFIC 11/22/2014 3:13PM

    emoticon . I did 10 miles last week. I enjoyed a lot of them, but not every step!

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DIANNEMT 11/22/2014 3:06PM

    Wow--10.5 miles! I am hoping to finish my 5K on Dec 6--I need to really push the training cause I haven't done enough.

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BOILHAM 11/22/2014 3:01PM

    emoticon I agree, stay positive, avoid the negatives.

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Tracking Day Two

Friday, November 21, 2014

I had 2 good eating days with calorie deficits of approximately 200 calories on one day and 350 calories the next. But that 550 calorie deficit would only account for about a one-seventh of a pound weight loss. My weight was down 4.4 pounds. Guess those couple not-so-good eating days (but believe me, I was not totally out of control and could have done a lot, lot worse) followed by that splurge at the country club buffet is what took me to the highest number I've seen on the scale in 4 years. It scared me enough to motivate me to start tracking. Tracking definitely works, but I'm sure what worked best for me this week was drinking lots of water and washing the excess sodium out of my system. I could have finished my year of not tracking at my goal weight, I suspect. But there really isn't anything else I need to prove to myself. If I want to eat intuitively, occasionally counting calories in my head, I can do it and maintain at just about the weight I want.

I plan to keep tracking for now. I want to try some new foods and new recipes as well as try to take my nutrition up another notch. In the Racing Weight book, Fitzgerald recommends 300-500 calorie deficit while training for an endurance event and trying to lose weight. Right now I'm just 1.4 pounds over my current target weight (but 11.4 pounds over what Fitzgerald says my best racing weight would be - don't plan to go that low at this time). I'm thinking a calorie deficit of approximately 200-300 calories ought to serve me just fine.

My next half marathon is in 16 days, the Orlando Utilities Commission Half Marathon. My niece is running it, too. We are going to have fun!!

  
  Member Comments About This Blog Post:

SUSAN-FIT-N-FAB 11/22/2014 9:34AM

    Having the wisdom to know when to start tracking, and when you can skip it, is a wonderful thing!

Congratulations on your loss and looking forward to your next half marathon!

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PATRICIA-CR 11/22/2014 9:12AM

    emoticon Glad you have all this well settled. Best wishes for your next marathon.

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SANDICANE 11/22/2014 8:28AM

    Really? You were up quite a bit? Really? Well, this just goes to prove that I will need to watch every single thing that goes into my mouth for the rest of my life!!!

Nice recovery!!!

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ONEKIDSMOM 11/21/2014 8:41PM

    I'll lay odds you get better weather for your next HM than I do for mine... just saw the turkey day forecast for here... high of 30F. Glad I bought those toe-warmers!

Good going with the tracking... I'll be back at it tomorrow... I did more of a mental / geographical (i.e. it was in the bag) tracking most of this week... but to keep myself on track over the weekend or with "different" choices, I need to figure the macronutrients... and Spark does that better than anything else. emoticon

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FROSTY99 11/21/2014 7:18PM

    emoticon

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GABY1948 11/21/2014 4:31PM

    I know you know best, at this, Marsha! emoticon emoticon emoticon

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WATERMELLEN 11/21/2014 3:31PM

    Yay, back on track: and sensible calorie deficit!!

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JAMIRBLAZE 11/21/2014 2:07PM

    I've really been loving these blogs about tracking and overeating freggies - learning lessons!

I'm looking forward to your thoughts on the OUC Half in case I try to do it next year. I ran in Orlando for the Miracle Miles 15K and did not enjoy the race route. I also have not loved the last couple of Track Shack events that I have done. But I hope that it goes much better for you and your niece! I recommend learning as much as you can ahead of time because I feel like there has been communication lapses.

Instead of OUC, I signed up for the Mt. Dora Half on 12/21.

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CREPEDCRUSADER 11/21/2014 1:33PM

    Amazing what a little salt does to my pants.
It makes me swell and the pants shrink.
Good Luck on the race. emoticon

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MEXGAL1 11/21/2014 1:30PM

    so agree with you when it comes to tracking. It certainly does work!
Have a nice week end.
Sallie

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2BDYNAMIC 11/21/2014 1:27PM

    Hooray for you---Bet it will be lots of fun!

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NATPLUMMER 11/21/2014 12:57PM

    emoticon

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NEW-CAZ 11/21/2014 12:56PM

    Good luck Marsha, looking forward to seeing some "finish line" pics emoticon

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KLH702 11/21/2014 12:56PM

    You are doing great!! Tracking definitely keeps me accountable and I feel so in control when I track!

You'll do awesome on the Half Marathon!! Go you!

emoticon emoticon

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BYEPOUNDS 11/21/2014 12:55PM

    Good luck on the half marathon emoticon

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Everything Counts

Thursday, November 20, 2014

My first day back to food tracking felt really good. Although I liked the freedom of choosing my food as I went for the last 11 months, not having to make food decisions during the day was good, too. Seemed to me I was more relaxed about food, absolutely confident that I was eating good choices in the right amounts. I planned 3 meals and 2 snacks and stuck to the plan. It seemed to me like I ate more than I did without planning and had more satisfaction with my food.

Today I did great with breakfast, lunch, mid-afternoon snack and am on track for good supper and late snack. But I did forget once and added a teaspoon of creamer to my coffee at Senior Dance. I remembered and drank my second decaf cup black. Just a little slip. Good reminder that EVERYTHING counts!

  
  Member Comments About This Blog Post:

BYEPOUNDS 11/21/2014 12:56PM

    emoticon

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DONNABRIGHT 11/21/2014 8:29AM

    emoticon

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NEW-CAZ 11/21/2014 2:44AM

    emoticon emoticon

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ONEKIDSMOM 11/20/2014 8:58PM

    It all counts... the body tracks even if we don't... and we can see the difference only when we KNOW the difference. emoticon

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FITCOFFEEMOM357 11/20/2014 8:58PM

    emoticon

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SANDICANE 11/20/2014 7:37PM

    You're a fab example of a maintainer...yep, everything counts....EVERYTHING!

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PATRICIA-CR 11/20/2014 6:42PM

    emoticon emoticon for being such a wonderful example.

Sorry to ask, but you went back on tracking because...?

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PATTI_PAL1 11/20/2014 6:28PM

    That little creamer won't hurt...but every day and in every cup, it probably would.

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GABY1948 11/20/2014 6:20PM

    emoticon emoticon I never doubted that you would for even a minute! You are so GOOD at this!

emoticon

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WATERMELLEN 11/20/2014 5:53PM

    You've just slid right back into this refresher so comfortably . . . minor tweaking, all that's needed!!

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WIZKEY 11/20/2014 5:28PM

    emoticon I start back to tracking next week. I hope I will be as successful as you.

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FROSTY99 11/20/2014 5:12PM

    Lesson learned and you were quickly back on track. emoticon

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BEMORESTUBBORN 11/20/2014 5:05PM

    Yes, everything does count!

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NATPLUMMER 11/20/2014 4:33PM

    emoticon

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CREPEDCRUSADER 11/20/2014 4:31PM

    Tracking is an odd combination of freeing and confining at the same time isn't it.
Free to not think about the food once you've planned your day just eat it, but not really free to change your mind too much cuz, for me at least, that is when I mess up.

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PRINCESS1959 11/20/2014 4:26PM

    emoticon emoticon

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Planning the Right Amount of Freggies

Wednesday, November 19, 2014

One more thing about overeating freggies, my last of 4 blogs to deal with the issue. Developing an eating plan and sticking to it is powerful. Saying "NO CHOICE" (as Beck tells us) to any food that appears unexpectedly or we decide to grab on the fly is wise. I have never planned to overeat vegetables or fruits. I've never planned on eating more than 8 servings of freggies in one day, but I have done it over and over.

What harm does it do? Well, calories are calories and it keeps me just a little over the weight I really want to be. (And as I pointed out in previous blogs it may interfere with nutrient absorption as well as reinforce the feeling of being overfull.) And it deprives me of truly being in control and feeling successful. When I make a food plan and stick to it I am strengthening what Beck calls my "resistance muscle." When I give in to unplanned eating, I am strengthening my "giving in" muscle. (That may not be the correct Beck word, but the concept is correct.) I want to have strong abs, strong legs, strong arms, but most of all I want strong resistance muscles!!

Looking over my old food trackers, I can easily see what a smart friend told me. It is easier to eat a reasonable amount of freggies when you are eating a good combination of protein, carbs and fats. When I'm not eating enough protein or not eating enough healthy fats I often overeat freggies.

So that is all I intend to say about my current practice of overeating of freggies. I'm giving it up because I am ready. It is no longer useful to me. It may be a helpful interim strategy. Friends who have 30, 50, 80, 100, 200 pounds to lose may find it a valuable strategy -- until they are ready to give it up. If you are used to eating a lot, it may be easier to eat a lot of freggies than to cut way back on the amount as well as change what you are eating. One change at a time may be easier.

Now to my current issue. Last night my husband and I had a wonderful time. A friend of his invited us to see him perform at a country club. I had no idea that man could sing like that. Just amazing! We danced on the tiny dance floor several times. Definitely fun, but the food served was a buffet. I wish there had been some plain veggies I could have filled up on. I would have been better off to overeat veggies last eve. Everything on the buffet was outrageously calorie-dense and we were there from 4:30 pm until late. Usually I remember that when I don't control what I eat, I still control the amount. Last eve I avoided the most calorie dense foods (the desserts) but that is the only positive I can say about my eating. As of today, I am back to tracking.

I did not make it a full year maintaining without tracking, but I made it over 11 months. Right now I want the tracking tool to help me quickly get back on track. I will plan --including the right amount of freggies --and stick to my plan!!



  
  Member Comments About This Blog Post:

ONEKIDSMOM 11/19/2014 8:19PM

    I still consider you an amazing success at the intuitive eating experiment! Today's seminar included lunch, so not as much control... they served us chicken cordon bleu... and I ate only half a portion, because... well... what you said! I skipped the dessert, and packed my own usual snacks for breaks, avoiding the cookies and pastries.

So giving myself credit for doing the best I could with the day. Good job on doing your best in a similar challenge! emoticon

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SWEDE_SU 11/19/2014 6:38PM

    that "calories are calories" lesson is an important one - we have always eaten what we thought was "healthy" (the specifics may have varied over time, but that was the main thrust. and i thought that as long as you were eating healthy things, it was ok. only i was 20 or 30 lbs heavier than i wanted to be. i maxed out on exercise, and still nothing happened. then a successful sparker encouraged me to bite the bullet and track - and no wonder i wasn't losing weight! i was eating well over 2000 calories of healthy food, freggies included! what an eye openerů so now i tracků. and you are so right about the importance of being in control.

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WATERMELLEN 11/19/2014 6:38PM

    I think your concept of "interim strategies" is a very helpful one!! And: I'm betting you burned off some calories dancing!!

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CREPEDCRUSADER 11/19/2014 4:28PM

    Yep, excess is still excess.
I have to watch it with cottage cheese and greek yogurt. A dollop on this and a dollop on that may be tasty, but next thing I know I've had dairy with every meal. emoticon

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WIFE48 11/19/2014 3:24PM

    Great blog. Thanks for sharing.

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FROSTY99 11/19/2014 2:57PM

    emoticon

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NEW-CAZ 11/19/2014 2:42PM

    emoticon emoticon

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GABY1948 11/19/2014 2:39PM

    I LOVE this blog....you are the Queen of Beck.....and you know to get right back to it! I am so glad to know you! I know you are disappointed about not getting a full year of intuitive thinking and I feel for you. I don't ever plan to not track and weight and measure so it would not be a biggie to me. But we each have our "thing".

Thanks to your blogs I have stopped overeating veggies....EVER. You are such an inspiration, Marsha! We are all blessed knowing you!

emoticon emoticon emoticon

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BRAINBENTT 11/19/2014 2:39PM

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NATPLUMMER 11/19/2014 2:35PM

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MEXGAL1 11/19/2014 2:31PM

    You got that right. Calories are calories and eating large portions was very helpful to me as well. But as I said yesterday this topic is very timely to me. I am trained to eat "Big" but low calorie. I think you got something there about too much of a good thing. I am wondering if that is what is adding to my being tired. I might be eating too much fiber to hold on to the nutrients I need. Going to work on this and take in less volume. Thanks so much for blogging about this.
Have a great day.
Sallie

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Continuing Veggie Comments

Tuesday, November 18, 2014

I don't think I have ever planned to eat over a pound of yellow squash or a full bag of SteamFresh broccoli, but I hate to admit I have. Another downside of eating a specific vegetable in excess is that you almost guarantee that you won't get the variety of fruits and vegetables you need for optimal nutrition. You are full of one thing. You'll get way too much of one nutrient and not enough of another. You need that rainbow of different colors, tastes and textures. Moderation is, or at least has been for me, a very difficult lesson to learn. But moderation, even of freggies, is needed.

  
  Member Comments About This Blog Post:

BROOKLYN_BORN 11/19/2014 8:30AM

    Now I have a song in my head - "Look, look, look to the rainbow.." (from Finian's Rainbow). I think it ends with "follow the fellow who follows the dream"

Good lyrics to keep in my head and a goal for my plate.

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DONNABRIGHT 11/19/2014 7:59AM

    Oh, so true! I think we have all eaten "the whole thing" at least once. So important to remember that just because it is a fruit or veggie doesn't mean it has NO calories!

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SANDICANE 11/18/2014 9:11PM

    Oh dear...that moderation thing. Yes, moderation and balance are the things I wave at as I swing past them....

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ONEKIDSMOM 11/18/2014 8:34PM

    Love finding combinations of veggies that I might not have tried together before... this week's veggie soup is putting beets and Brussels sprouts and spinach and tomatoes all together... scrumptious, filling, and different!

Don't need to eat the whole pot, by the way! emoticon

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SUSAN-FIT-N-FAB 11/18/2014 7:01PM

    I will attest to eating an entire can of green beans. Definitely agree eating the rainbow is a healthier alternative.

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WIZKEY 11/18/2014 6:11PM

    I have a friend, who when she gets hungry eats a pound of baby carrots. Her excuse is that they're good for her, but I think you're right - everything in moderation!!

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NEW-CAZ 11/18/2014 4:54PM

    emoticon emoticon I eat a rainbow everyday!

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CREPEDCRUSADER 11/18/2014 4:17PM

    I could go for some broccoli right now. mmmmm emoticon

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GABY1948 11/18/2014 3:21PM

    I agree and I ALSO HAVE eaten a full bag of frozen broccoli....and other veggies. I am more a veggie than a fruity but what you say sure has me thinking!

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WATERMELLEN 11/18/2014 2:19PM

    True enough -- part of the reason I like my mixed veggie salads and soups -- a little bit of a whole lot of different veggies!!

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FROSTY99 11/18/2014 1:46PM

    My downfall is frozen peas but I can't eat a whole bag!

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NATPLUMMER 11/18/2014 1:42PM

    emoticon emoticon

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