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1DAY-ATA-TIME's Photo 1DAY-ATA-TIME Posts: 35,220
4/7/20 8:32 A

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Day 32: Prepare for Travel

Traveling is not an issue for me. As a matter of fact, because most of my travel and vacations are planned and somewhat structured, I find it easier to adhere to my diet. I never eat in airports nor do I accept the snacks offered on the plane. If traveling by car, Iíll stop at restaurants that offer healthy menu items. When on vacation, we'll either have brunch or a nutritious breakfast and skip lunch. We try to have a healthy dinner. If we're staying in a hotel, we always find a grocery store for healthy snacks and other essentials to keep in the room. Additionally, we do our best to maintain an exercise routine even if it's only walking around.

Ron G.

ďThose who are happiest are those who do the most for others.Ē Booker T. Washington
AURA18's Photo AURA18 Posts: 11,808
4/1/20 6:11 P

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Day 32 Prepare for Travel - stay on plan with minor splurges; carry veggies and replenish at grocery stores instead of fast food stops. Avoid spontaneously eating - use distractions - pack ST resistance bands. emoticon emoticon
Travel Tips u.nu/pshr
We won't be traveling for awhile.
u.nu/astutbreaks Hereís How COVID-19 Compares to Past Outbreaks
u.nu/kq-yk New coronavirus stable for hours on surfaces

Maribeth MN CT Panthers draxe.com/ dance u.nu/ixjy planks u.nu/9w-u u.nu/httpsunu7lag u.nu/43qj2
ALIHIKES's Photo ALIHIKES Posts: 6,301
4/1/20 2:14 P

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Another chapter filled with useful strategies.
I love to travel, and it was one of the things I really looked forward to upon retirement. I am not sure if that love for travel will survive the pandemic, I think traveling will be curtailed for quite a while.
I have different strategies for eating when I travel, depending on what the circumstances are.
1. For normal travel, I try to each a healthy breakfast and lunch at regular times. I carry healthy snacks that fit within my eating plan (particularly if I am traveling with others who don't eat regular meals). I do NOT snack if I am able to eat at my normal hours. If possible, I will get healthy items at a grocery store for breakfast and lunch, and eat out for dinner. When eating out, I will try to order fish or chicken as the entree, and make the healthiest choices possible. I will indulge in an OCCASIONAL glass or wine, or shared bite of dessert.
2. For travel where I will stay with friends and family, I will eat the healthiest foods possible. I will carry a supply of healthy snacks, so if the main course is something not on my eating plan (lasagna, fried food, cream sauces) I can eat only a tiny amount and have my snack in my room later. Most of my friends and family are aware I am following an eating plan, and they try to accommodate me.
3. I may never go on a cruise again (the images of the stricken ships unable to dock has been very discouraging). My strategies for cruise ships would apply to other all-inclusive dining situations. I try to avoid buffet dining. I eat only at regular meal times. I avoid alcohol. I try to select the healthiest meal possible. And I get lots of exercise.
4. The one time I loosen up on my eating is when I am on an active adventure vacation. If I am burning LOTS more calories (like on my annual cross country ski trip) I will eat more food. I just try to make sure it is HEALTHY food and I still track everything.

Alison


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JUNEPA's Photo JUNEPA Posts: 15,111
4/1/20 10:54 A

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Day 32 Ė Prepare to Travel

I have some good routines, for how I eat when I am travelling and/or on vacation, thanks to Beck
- I prepare myself mentally to be mindful and aware of how challenging it will be to eat on plan
- I have a brunch and not breakfast and lunch Ė I have 2 meals a day, late morning and supper
- I try to exercise more Ė to walk a lot

- I like to try new and local to the area tastes, but I donít need to eat a lot of it to experience the taste
- I go a bit light (not drastically) the day after a big calorie day and not give up because I have gone over and I may as well keep going eating whatever I want for the rest of the holiday and start over when I get home - Day 20 Get Back on Track !!

TO DO LIST
- I read my ARC
menu plan
Wednesday Ė April 1 Ė MWF my fast days Ė for DH
lunch Ė brown rice, left over bbq pulled pork, spinach
supper Ė scalloped potatoes, left over chicken, green salad

Thursday Ė April 2
lunch - rice, crispy chickpeas, broccoli
supper Ė corn-potato casserole, left over bolognese, green salad


Personal notes
It is getting harder to not eat anything on fast days, the novelty is wearing off, motivation is waning, and I feel like eating all day. I donít really feel hungry, it is more desire and cravings. I feel really good the day after fast day, partly because I did persevere despite mental pressure and I feel really good that I had the willpower to do it, and also, I donít feel hungry in the morning, I usually donít eat until around 10 am. Also I have noticed on non-fast days, I eat a lot less than I have planned and I have less room and get full faster, most likely because my stomach capacity is shrinking a bit due to the fasting days. I donít at all feel like binging or eating too much on non-fasting days. I do feel like binging and eating a lot on fasting days, I guess because I am thinking about food a lot of the day and I know I wonít be eating. This is a sprint, I only have 1.5 weeks with days of fasting, 5 more days of fasting, I can do it. And it will be interesting to see how much I weigh at the end of the trek.

Edited by: JUNEPA at: 4/1/2020 (15:36)
June -- Pacific Time Zone
Where you end up is more important than how fast or where you start out.
- Improved fitness and nutrition, energy and confidence are my rewards.
It is our choices...that show what we truly are, far more than our abilities.
A PH (personal high) is the main goal, a PB is the sometime icing on the cake.
Never underestimate the inevitability of gradualness.
Sopra le nebbie delle valle e le vicende della vita sorge una promessa di luce e serenita.


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WALKMAMA's Photo WALKMAMA SparkPoints: (37,519)
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4/1/20 5:50 A

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For business travel to conferences, I am able to stay on plan by planning to eat breakfasts and dinners in my hotel room. I have been able to find a market within walking distance of the venue. I save lunches for eating out with others.

For family vacation travel, I will apply the workbook principles and add one extra item to my day and plan for one splurge. I will remind myself that if I gain a few pounds on vacation, I will be able to lose them by practicing my dieting skills when I return.

I will edit my post at the end of the day to complete the checklist.

Day 32 To Do List:
emoticon I read my Advantages, NO CHOICE, It's Not OK and Get Back On Track response cards at least twice today
emoticon I read other response cards as needed
emoticon I ate slowly, sitting down and noticing every bite (every time / most of he time / some of the time)
emoticon I gave myself credit for engaging in helpful eating behaviors (every time / most of he time / some of the time)
emoticon I did spontaneous and planned exercise
emoticon I wrote out a food plan for tomorrow and monitored everything I ate in writing right after I finished eating
emoticon I planned how I'll eat when I travel

Edited by: WALKMAMA at: 4/1/2020 (20:26)
Monica

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KRISZTA11's Photo KRISZTA11 SparkPoints: (143,001)
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4/1/20 3:53 A

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Day 32 chapter is about preparing for travel.
During travel we can practice many skills learned so far,
eg. eating out, planning alcohol intake, food pushers, unpredictability, unfairness issues, other sabotaging thoughts...
and we can do a lot better if we prepare for these special challenges!
Many good ideas and practices in the chapter!

What are you thinking?
Please share here!

Day 32 To Do List:
emoticon I read my Advantages, NO CHOICE, It's Not OK and Get Back On Track response cards at least twice today
emoticon I read other response cards as needed
emoticon I ate slowly, sitting down and noticing every bite (every time / most of he time / some of the time)
emoticon I gave myself credit for engaging in helpful eating behaviors (every time / most of he time / some of the time)
emoticon I did spontaneous and planned exercise
emoticon I wrote out a food plan for tomorrow and monitored everything I ate in writing right after I finished eating
emoticon I planned how I'll eat when I travel

Kriszta

Goal weight:
59 +- 1 kg /// 130 +-2 pounds
CET (Europe, Hungary)

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


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AMUSICALLIFE's Photo AMUSICALLIFE Posts: 814
11/4/19 2:47 P

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Travel is super difficult for me.

Susan's visualization is fantastic!

This past weekend I spent the night in San Antonio. It was not expected. Because of the late evening and the 4 hour drive home, I had to stay at a hotel. No clothes, no toothbrush, no anything. All evening I did not have a planned meal as it was at the Alamodome and we couldn't leave. I didn't prepare. You can imagine having the choice of eating Pizza, pretzels, hamburgers and fries, cokes , ice cream and fried chicken. Those were my choices... Or I could go hungry. The event lasted until 1 am. It was a band event and the band was not expected to go to finals, but we did.
So.... I ate one piece of cheese pizza for lunch/dinner and one pretzel for dinner/late evening.
Thankfully I didn't gain anything. Preparation is EVERYTHING!!!!!
I did not expect to stay that late.
Thankfully I am home and eating the right things again and we had a time change to save the day for extra resting



Edited by: AMUSICALLIFE at: 11/4/2019 (14:48)
Annette - AMusicalLife
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Proud Member of the Purple Phoenix Team

It is never too late to become who you always wanted to be.


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THE_FAE's Photo THE_FAE Posts: 769
11/3/19 9:50 A

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sunk costs makes sense.
I mean we use the "wasting food" as an excuse to eat all the food we order. it's already made and the money spent. we can't get it back. it is "sunk cost"
doesn't mean we need to sink it in our bellies.

years ago I had a vision of traveling the planet for the cuisine ... I am a foodie and adore flavors. my ex and I would talk about how Anthony Bourdain had it made with his travels.
i think I will have to start this vision of traveling for culture with food just being a significantly smaller part of the part.
that will take some real exercising of changing my thoughts and planning because I've conditioned myself to consider the food and drink aspect of the cultures first.

I am a maker of things ... I make natural handmade soaps/body care, toxin free nail polish & botanical perfumes ... And a fiber artist who weaves textiles & spins yarn obsessively. Pack leader to 6 dogs, 1 cat & an assortment of humans.

www.faeriemadesoaps.com


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KBEHNKE81's Photo KBEHNKE81 Posts: 17,791
11/2/19 10:48 A

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WOW, @SUSAN_CDN!! you really put some thought into your travel plan. Good for you. like SUZYB53, I think your efforts to plan for when you return home are very wise. I also like that you've thought through how others will react and what your response to their reactions will be. Your prepared responses will make it easier to handle the situations/comments quickly and easily and move on to the next thing.

As for me - Depending on where and for how long we are traveling, I have different strategies.

My fast-food-loving DH typically dictates our itinerary (cuz I usually just don't care) and therefore our meal stops. I have found at least one acceptable item on his favorite fast food menus: Egg McMuffin or Fruit/Maple oatmeal is OK; George's Chili is OK; DQ grilled chicken wrap kids meal will suffice; Veggie Delight is decent.

No food stops? Pack good choices - fruit, nuts (portioned out in baggies lest I eat all the cashews before we even get out of the county), and DON'T PACK cookies and candy bars. I actually pack MY snacks in one bag and HIS snacks in another.

Restaurant lunches: BLTs are predictable, and I forgo the sides; splitting an entre is often a good solution; go for the "light&healthy" menu items; Sometimes I just eat half the meal guilt free because sunk costs don't count (Thank you Mr. Oyen for getting that through my head in Econ 101.) www.google.com/search?q=sunk+costs&a
mp
;rlz=1C1TSNO_enUS492US492&oq=sunR>k+costs&aqs=chrome..69i57j0l5.61
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j1j7&sourceid=chrome&ie=UTF-8


Foreign travel takes a lot more research and planning. And always, I have to be aware that one early indulgence can start a downward spiral. Staying busy and staying focused on the travel rather than the food is key. I'm not a "foodie," so I don't travel for the eating experience, so this is not much of a problem.


**Kathleen
___________
2 Peter 3:9
The Lord is not slow about His promise, as some count slowness, but is patient toward you, not wishing for any to perish but for all to come to repentance.


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11/2/19 10:12 A

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Lightbulb moment!!! I just read some of the responses to this question and then re-read my own, and realized I am not using the ďwrong thinkingĒ and ď7 questionsĒ on myself. I am blaming Peter instead of figuring out ways I can still get a healthy meal when he wants a pizza or a burger and fries when we are travelling. At home this isnít a problem, because I simply cook something different for myself.

Kriszta says that days 26 and 27 are perhaps the most difficult days of the 42-day Beck programme, and I havenít been using them properly. I justify having a burger by saying itís where Peter wants to go... but there is no reason I couldnít get him to stop at a grocery store so that I could buy a healthy frozen entree to cook in the microwave at the hotel. We often take the McDonaldís bag back to the hotel anyway.

Gail
Southern Ontario, Canada
Eastern Time Zone


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SUZYB53's Photo SUZYB53 Posts: 593
11/2/19 8:55 A

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Susan,
Thank you for sharing your detailed visualizations about the cruise. It seems so realistic. I am glad that you included the part about planning for when you get back. I forgot that is part of what I do also - make sure that I have food in the house and meals planned for when I return, I am going to use your detailed visualization as a model to help me think about the next task - emotional eating - and how feelings of success as well as feelings of failure can lead to emotional eating.

This turtle is to remind myself that slow but steady wins the race.


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SUSAN_CDN's Photo SUSAN_CDN Posts: 824
11/1/19 11:56 P

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Suzy, great analysis. Really good use of 7 question technique.

I learned to handle travel during a previous group reading. I have a system that works for me. Usually when I travel, it is on a cruise. It is so easy to overeat or eat unplanned food of a cruise. We are going on a cruise in a December and it includes a free beverage package (unlimited alcohol). So there is another challenge.

This is my system. Prior to the cruise I begin visualizing how I will handle every situation. The pink book says start planning a week before. I start much earlier. This time I started 2 months before the trip. Every time I go for a walk I go through the visualize (I do it when I am going uphill because it takes my mind off going uphill and makes the walking easier).

I visualize myself boarding the ship, going to find the location of the gym, weighing myself with my shoes and hoodie on, going on the treadmill, and then every day weighing myself wearing same amount of clothes and my shoes (the reason is because I am more likely to weigh myself if I donít have to take off my shoes and hoodie, and I donít care that the weight will be more than what I weigh at home, I just need to know a beginning weight and make sure I donít gain more than 2 lbs on the cruise).

I visualize myself doing 25 laps around the shipís promenade every day.

I visualize myself going into the breakfast buffet, getting a juice and hot oatmeal, and a coffee.

I visualize myself going into the lunch buffet, checking the desserts first to see if there is anything special I really want. If there is, then I need to be more careful about the calories I eat for lunch. I visualize myself choosing protein and produce for lunch. No buns or bread. No potato salad, etc. Just lean protein and produce. Then I get my dessert, only if there was something special. I taste the dessert. Is it worth it. If it is not super yummy, I donít eat it. If it is, I savour every bite. I eat slowly, mindfully, and stop when satisfied.

I visualize myself having 1 drink, if I want it, either before dinner or in the theatre after dinner.

I visualize myself ordering dinner. Making sure that what I order is something special. Dividing the portions into amounts I think would be reasonable before I start eating. No buns or breads. No wine or drinks with dinner. I taste my dinner. If it is not super delicious, I donít eat it. I eat slowly, mindfully, and stop when satisfied. I visualize myself looking at dessert menu. I only order dessert if I am not satisfied yet and if there is something special. If I find it does not taste as good as I expected, I donít eat it. If it is good, I divide it into quarters and assess my hunger level before going to the next quarter.

I visualize things people might say to me, like:
Is that all you are going to eat?
Come on, it wonít hurt to have some, you can diet when you get home.
Itís free, enjoy yourself!
Are you sure you donít want wine with dinner? Why not?
Are you dieting on a cruise?

I think of what my responses will be to each thing I can think of that people may say.

I think of the things I might say to myself, like:
I donít want people to think I am a party pooper.
I donít want to make others feel bad because they are drinking or indulging themselves.
I donít want people to think I am not having a good time.
I donít want people to think I am being too strict.
I deserve to have this (whatever).
Iíve had a busy day and just want to relax and eat and drink what I want.
That food looks so good, I canít resist it even though I am not hungry.
I wonít worry about what I eat, I will just really cut back when I get home.

I think what my responses will be to those sabotaging thoughts. I practice my responses.

I preplan my menu for the week I return home, the whole week...because I have a tendency to work hard at staying on track when I travel and then want to eat everything in sight when I get home, so the food for the week has to be planned and I have to make sure I have the ingredients, except for perishables, in the house before I go. I buy the perishables as soon as I get home.

I have found that by visualizing myself doing these things, over and over again, that when I am actually on the trip I tend to automatically do them without resistance, or with very little resistance.

I also visualize what I will do in the airport, on the flight, and in the hotel if we are staying in one before the cruise.




Edited by: SUSAN_CDN at: 11/2/2019 (00:01)
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SUZYB53's Photo SUZYB53 Posts: 593
11/1/19 10:48 A

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Travel is one of the things I worked on in previous iterations of the pink book, plus with a therapist I saw to deal with eating issues. I've learned a lot of the things I need to do - plan ahead, bring a stash of healthy snacks, leave room in my plan for treats. In airports, have other kind of entertainment available besides the food court (e.g. audio-book, light reading, etc.).

I'm feeling a little pessimistic right now because of a big Halloween slip-up yesterday. Here's my sabotaging thought - I can be OK for the limited duration of a trip, but when I get home I will be so proud of myself that I feel I deserve to celebrate and will let go of all the helpful strategies I have been using to regularize my eating.

Here's the helpful response I came up with using the 7 question technique. Yes, I do have a past history of reacting to successful travel eating (and other successes) by letting go and binging. I do not have to predict failure. I can get back on the horse right now and pay careful attention to sabotaging thoughts that follow success (with travel, or anything), next time they come up.

Here are the details of using the 7 question technique.

1) My fear that I would binge post-travel shows negative fortune telling and emotional reasoning. There is no reason to think that because I've made this type of error in the past, I have to repeat it again. Also, just because I am feeling disappointed in myself about Halloween, I don't have to generalize from that.

2) Evidence - As far as trips go, I have had some good experiences and some not so good experiences. The evidence is that I can eat well on a trip and stick to the plan when I come back.

3) Alternative View to believing that I am destined to start a binge after successful vacation eating is that I will be able to travel, eat moderately, and come home and continue to eat moderately.

4) The most realistic outcome of predicting failure in advance is that I will fail if I predict failure. On the other hand, if I predict success, I am more likely to be successful. It is also a realistic outcome that if I predict success, I can also learn the skills needed to deal with sabotaging thoughts that sometimes come along with success.

5) If I wallow in ideas about how I will sabotage myself about travel , I will get stuck in this feeling and probably go off plan again today. On the other hand, if I remember that this all a learning process, it will be a lot easier to make a plan and stick to it today - and every day.

6) I would tell a friend, you have been doing really great. You are much closer to a healthy weight and have gotten a grip on many of your eating issues. Go make your plan for today and make sure that you build in enough food. It's not difficult to do.

7) Helpful response to sabotaging thought: It is OK to acknowledge that I've had a past history of binge and starve cycles, but I've learned how to break them. There is more to learn, and the more honest I can be about my thought processes and justifications, the easier it will be to keep going.



Edited by: SUZYB53 at: 11/1/2019 (10:56)
This turtle is to remind myself that slow but steady wins the race.


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THE_FAE's Photo THE_FAE Posts: 769
11/1/19 10:05 A

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I don't travel a lot, but this past year I have done it better than prior times.

when we went on vacation we brought our vitamix and our air fryers and ate in most of the time. that way I had my smoothie and nothing unhealthy. I did eat a few more calories because my son did the majority of the cooking, but my calories then was no more than 1500-1600 calories for the day.

for the 3 day weaving retreat my friend Loretta and I supported each other. she is doing Noom and so was being really mindful and we both brought food to eat in a cooler if they didn't offer healthy options for us. one morning I walked up for breakfast and it was all high calorie and the yogurt was sweet. so I walked back to my room and got my smoothie. she and I both did well.

if I was traveling and could not bring my own food to prepare, then I'd have to follow plans for eating out.

I am a maker of things ... I make natural handmade soaps/body care, toxin free nail polish & botanical perfumes ... And a fiber artist who weaves textiles & spins yarn obsessively. Pack leader to 6 dogs, 1 cat & an assortment of humans.

www.faeriemadesoaps.com


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MARITIMER3's Photo MARITIMER3 SparkPoints: (252,955)
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11/1/19 8:37 A

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The biggest challenge for me when travelling is my husband, especially on a road trip. Breakfast at the hotel is easy... Iíve learned to grab a newspaper and work on the puzzles after Iíve finished my small, planned breakfast. He takes twice as much food as I do and he eats very slowly, so if I donít have something to do, I will be tempted to go back for seconds.

For lunch we have a very small meal; a hard-boiled egg, half a bagel with peanut butter or cheese, an apple. Sometimes we stop at a grocery store for raw vegetables to snack on.

Dinner is the problem. It seems that at least half the time we end up at a fast-food place instead of a restaurant, even though each trip I specify that I want to be off the road by 5 p.m. and to have a proper dinner. DH loves pizza and always buys a large one so that he has leftovers for lunch the next day. If we go to a burger place, he gets the combo with fries. I know that I give in because heís tired (he insists on doing all the driving), so I end up eating a burger without the top half of the bun, or a couple of slices of pizza. Some places I can get a wrap, which I enjoy more, but isnít much better as far as calories and fat.

When we go to a ďrealĒ restaurant, I usually have fish with lots of vegetables. We donít have desserts or appetizers, and never have alcohol.

Perhaps I shouldnít be complaining because I usually lose weight while travelling, but itís still annoying that he ignores my explanations of why I want to have healthy choices.

Gail
Southern Ontario, Canada
Eastern Time Zone


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KRISZTA11's Photo KRISZTA11 SparkPoints: (143,001)
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11/1/19 4:12 A

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Day 32 chapter is about preparing for travel.
During travel we can practice many skills learned so far,
eg. eating out, planning alcohol intake, food pushers, unpredictability, unfairness issues, other sabotaging thoughts...
and we can do a lot better if we prepare for these special challenges!
Many good ideas and practices in the chapter!

What are you thinking?
Please share here!

Personal note: very timely for me, just about to leave for a 3-day trip to Slovakia, into the mountains.
I made my plans and commit to stick to them.
Will not be easy, my eating was far from stellar in the past few days.
But I commit to make a sincere effort.

Kriszta

Goal weight:
59 +- 1 kg /// 130 +-2 pounds
CET (Europe, Hungary)

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


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CD14456645 Posts: 8,500
4/4/19 12:43 P

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we rarely travel - and do enjoy some day trips - so this is a bit like "when it's special, how do I want to eat" is worth pondering - because it's so rare, some/enjoy, then back to regular eating.


emoticon thoughts regarding days 30 - 32, when I was younger and out & about much more often/regularly, then it is worth strategizing ways for regular eating in external, away from home environments... for me now, these are "special/fun events discussed in days 30 - 32" are simply rare and I'm ok with a "holiday/special" strategy.

Edited by: CD14456645 at: 4/4/2019 (12:51)
OLIA_NA's Photo OLIA_NA Posts: 96
4/3/19 12:41 A

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I've never prepared a diet plan or strategy for vacation, but will definitely do it this year. Reading advantages cards twice a day will definitely be on my plan!

JMARIES51's Photo JMARIES51 Posts: 3,105
4/1/19 9:35 P

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My travels these day consist of driving to my daughter's or sister's and staying for the weekend.. However, all of my vacations have been very active sightseeing, hiking sort of jaunts. I don't remember ever coming back from vacation gaining weight. So maybe I just need to be on vacation all the time?

So what we usually do is plan on eating just 2 meals when we are traveling and the 3rd meal might be coffee, or some sort of special ice cream, gelato, sort of thing. We usually try to eat a lot of veggies and keep away from heavy type meals, just because of all the activities we plan. Another one of our favorite things to do is go to a grocery store and buying fruit, yogurt, veggies, nuts -- things that are easy to eat when outdoors - and we will eat a snack type picnic.

So vacations, Yay! Wish I could take more time to see the world.




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JUNEPA's Photo JUNEPA Posts: 15,111
4/1/19 9:12 P

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This Beck Trek, I am realizing how much I have learned about how to manage my nutrition behaviour since I did my first Beck Trek in October, 2016. I am more mindful about what I eat. I understand about the different kinds of hunger and can usually tolerate hunger. I rarely binge or feel the need to eat a lot of something that is tasty, I usually can enjoy a banquet in a bite, enjoy the flavour without having to eat a lot of that food. When my motivation is high, anyway. Sometimes when my motivation is low, I willfully self-sabotage and over-indulge. But this happens much less frequently than it used to. On a good vacation, I make an effort to be active, to walk a lot, to hike or bike or swim if I can. I eat 2 meals a day (brunch and dinner) I do try almost everything tasty, I sometimes eat too much gelato, I do not fret about a few pounds gain, I don't usually gain more than a few pounds, I can recover from this usually within a couple of months. I have a 17-day vacation coming up at the end of April, I will keep this Beck Day 32 in mind and come back to review it.

April 1 - 2020
Last year's trip was wonderful and we were so busy and active, I did not gain weight. We tried a lot of local fare from the places we went. There were 5 of us, and I think travelling in a group like that, one tends not to indulge too much because one doesn't want to lose the respect of fellow travellers :)

Edited by: JUNEPA at: 4/1/2020 (04:08)
June -- Pacific Time Zone
Where you end up is more important than how fast or where you start out.
- Improved fitness and nutrition, energy and confidence are my rewards.
It is our choices...that show what we truly are, far more than our abilities.
A PH (personal high) is the main goal, a PB is the sometime icing on the cake.
Never underestimate the inevitability of gradualness.
Sopra le nebbie delle valle e le vicende della vita sorge una promessa di luce e serenita.


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AURA18's Photo AURA18 Posts: 11,808
4/1/19 3:39 P

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Day 32 Prepare for Travel
~ ~ ~ Stay on plan - carry water bottle to ignore cravings


Carry resistance bands and weights (full gallon of water = 8.4 pounds)
emoticon emoticon emoticon

Edited by: AURA18 at: 4/1/2019 (15:43)
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TNCOUNTRYLIFE's Photo TNCOUNTRYLIFE Posts: 2,778
4/1/19 1:43 P

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Day 32: Prepare for Travel

My husband is homebound so for now I am unable to be too far from home.

Last summer when I took my son to College and was gone for a few days, I actually lost weight. I was so active that what ever little bit I was over in calories I made up for in increased exercise.

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4/1/19 9:19 A

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For me (and my DH) one of the pleasures of traveling is getting to sample foods that are different/ unusual/ regional specialties/ some sort of fancy dessert splurge -- that we're not gonna get in rural Tennessee. When we plan a trip, DH and I will surf the 'net for restaurants to find good places to eat. We do not eat at fast food places or large chain restaurants when traveling.

I keep 2 things in mind-- the first two bites of anything are the best ones. And for the most part, the restaurant/ food vendor does not care if I eat it all, as long as I pay for it all. I have no trouble whatsoever ordering something because I want to taste it, eating a couple three bites, and leaving the rest (although DH will usually have a go at whatever I don't eat.). We generally order different things, so we can maximize the opportunities to taste stuff. This is the rare occasion where I'll eat anything off anyone's plate but my own.

When we travel we usually switch to eating two meals a day-- breakfast, and then a late lunch/ early dinner. We either bring healthy snacks (if traveling by car from home) or hit up a store when we get to our destination. I keep breakfast close to the way I eat at home (breakfast has never been my favorite meal) and save my calories for the bigger lunch/ dinner meal and maybe a treat-type snack. If it doesn't taste that good, I stop eating it. And I avoid eating "regular" type stuff I could get at home. A vanilla soft serve cone? No. Blueberry soft serve in Maine? Sure. French fries? Probably not. Some sort of labor-intensive potato (or other starchy) dish I'd never bother trying to make at home? Yes, I'll try that. A Philly cheesesteak at one of the highest-rated places in Philadelphia? Of course!

I'm okay with gaining a pound or two (depending on how long we've been gone). I know when I get home, the scale will be up due to excess sodium from all the restaurant food, and sometimes my plumbing gets a little sluggish (sorry if TMI) when I'm away from home. That's not real weight gain, though-- I give myself a few days to get things back to normal, before looking at what the actual gain was.

As she says in the book, the trip home is my transition from vacation eating to "back on track". I usually make a little grocery list on my phone so we can do a quick stop at the store and get a few things before we get back to the house. Just enough stuff to get me through a couple days til I can do a more thorough shopping trip.

Ruth in Cookeville, TN Central Time Zone


Promise me you'll always remember: You're braver than you believe, and stronger than you seem, and smarter than you think - Christopher Robin to Pooh


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4/1/19 3:39 A

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Day 32 chapter is about preparing for travel. Gail and Linda, thank you for your great posts!
During travel we can practice many skills learned so far,
eg. eating out, planning alcohol intake, food pushers, unpredictability, unfairness issues, other sabotaging thoughts..
and we can do a lot better if we prepare for these special challenges!
Many good ideas and practices in the chapter!

What are you thinking?
Please share here!

I'll have two one-week vacations in July with husband, and one grown-up child and their SO: with son and girlfriend in Slovenia (hiking and kayaking), with daughter and boyfriend to Italy, Tuscany (walking, swimming).

My travel strategy re-posted and revised:
Food:
I will not eat between meals.
I will eat slowly, mindfully, sitting down
At each meal, I'll spread out all my food in front of me - anything that was not in front of me at the start of my meal is Not My Food and will not eat it.
Breakfast and lunch is what I normally eat at home, in the same portions
Dinner are at restaurants, I'll order one healthful main course I really like and a salad. If I want French fries, order French fries. Will not touch food on plates of others, however tempting it is. No soup, no bread, no dessert.
(NEW: obviously soup and bread comes before and dessert after My Food (the healthful main course and the salad) is in front of me, so I can't estimate my portions correctly, and get sabotaging thoughts on the lines of "it will not matter")
Alcohol: normally I don't drink, but I can have 1 small beer per day if I like.

Exercise: do my yoga and at least 30 minutes walking, this I can always do.
Don't push it! I suspect too much exercise adds to salt-and-.water retention, + sabotaging thoughts "it is OK to eat more, I have burned so many calories" - somehow I always end up eating a lot more extra calories than what I burned...

Weight: I expect to gain 4 pounds over my center weight and know at least 2 pounds is just salt and water, so Don't Panic when I see the number on the scale.

Edited by: KRISZTA11 at: 4/1/2019 (03:48)
Kriszta

Goal weight:
59 +- 1 kg /// 130 +-2 pounds
CET (Europe, Hungary)

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


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ICANINSIGHT's Photo ICANINSIGHT Posts: 24,557
3/31/19 7:42 P

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I plan to stick with it.

Kriszta, I appreciate what you wrote.

I am envious of those of you with big vacation plans this year. We are dealing with dh's aging parent issues right now and have not planned anything. When he retires at the end of next year, we hope to go to Alaska. This year we want to go somewhere, maybe The Ark? It is not near an airport, however, and we would have to rent a car.

Plan is The DASH diet, low sodium. Hard when eating out. Blood pressure and weight go up because of it, even though I may be choosing healthy foods. They load everything with sodium. My plan is to eat as many raw fruits and vegetables as possible.

Linda in Central Texas - Austin suburbia

Wisdom doesn't necessarily come with age. Sometimes age just shows up all by itself. ~Tom Wilson

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I got a bit ahead of myself by writing about eating on vacation as well as eating out in restaurants near home for day 30.

When we go on a driving vacation (we will be away for 3 weeks in September), we have breakfast at the hotel where we stay. I usually have a hard-boiled egg or a bit of scrambled egg, a tub of plain yogurt and 4 tbsp. bran buds, which I carry with me. I have tea and a cup of water, and pick up an apple or a banana from the buffet to take with me. Depending on lunch plans, I sometimes pick up a small bran muffin and a little packet of peanut butter too.

Lunch is either whatever we have from the breakfast buffet plus some chopped vegetables from a grocery store or a salad with grilled chicken at a restaurant. If we stop at a fast-food place (McDonalds for example), I either have a wrap or a burger but leave half the bun. I skip the fries and drink water.

Dinner is usually after we have stopped for the night, and I try to have fish with fresh vegetables or a big salad with grilled chicken or shrimp.

We enjoy cruises, and do one or two a year. I already wrote about how I eat there in my earlier blog on eating out, so will not repeat it here.

Gail
Southern Ontario, Canada
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1/31/19 9:47 A

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Edited by: AURA18 at: 4/1/2020 (22:10)
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12/20/18 9:57 A

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Unfortunately, I have a bad habit of going crazy with my eating during vacations. I have gained over 10 pounds this year and I can trace back the beginnings to my Vacation in early summer where I gained 5 pounds and never recovered. Believe it or not I walked over 10 miles almost every day and still did this (Disneyland!). I thinks its important to plan better for these vacations and make more realistic choices in the future. Next time I will be in better control.

Becki

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11/4/18 7:26 A

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Thanks for the helpful thoughts and suggestions from the team.

I'm home now for a while, after 3 weeks with a fair amount of travel. As suggested, I planned and strategized. The first week with 2 days of travel were the best, very successful in avoiding unplanned food.The second work trip (Vegas, for gosh sakes) I did fairly well but wasn't able fit exercise in and that's never good. I did ok, went off track but not ridiculously on two of the 4 days. This past week, I had a 2 day work retreat which involved a big team dinner, lots of stress (team is concerned a reorg is impending, boss did not want to address, but finally did), and had an extra two glasses of wine and some unplanned tiny desserts. I gained two pounds but as Kriszta notes, it is likely mostly water and salt.

I was pleased that I had a plan and strategies but disappointed that I was not able to be perfectly on track. It is also frustrating that it is hard to refocus when I get home. I like the idea of planning in advance for the day or two after I get home. I will couple that with increased focus on reading my cards, doing my checklists, etc.

Another strategy that worked was taking healthy snacks that are a little bit of a treat along, so I don't feel deprived when others are eating all the treats and snacks at these various functions. I did that on the first and second trips and it was helpful.

I have two trips this month, one work and one pleasure. The work trip will be easy, only one night and very busy. It will likely involve dinner but not evening activities as the day will be so packed. I will make a plan.

The second is a Thanksgiving road trip to visit my mother in Canada. We are all coming as she has an aging sick dog and doesn't want to travel. I will plan carefully as there will be much fun and festivity but also plenty of traps and stresses.

Kristin
Maryland USA
Eastern Time Zone

We are what we repeatedly do. Excellence, then, is not an act, but a habit.
-- Aristotle




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SUSAN_CDN's Photo SUSAN_CDN Posts: 824
11/1/18 10:44 P

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I'm just reposting my post from the previous reading setting out my plan for handling our trip to Amsterdam, Belgium, Ireland, Scotland, and England. It worked....I followed it completely.

Airport - do lots of walking while waiting to board. Take an empty water bottle on board and see if the flight attendant will fill it when they come around with water.

Amsterdam - 2 nights - no alcohol, simple healthy meals (cruise includes free beverage package, including alcohol, and so much food on the ship, so I'm foregoing the alcohol and high calorie foods precruise). Hotel includes buffet breakfast...will have cereal and yogurt, or eggs and a piece of toast...no sausages or bacon or muffins, or danishes.) Amsterdam has a special Pancake restaurant and we will be doing there one day for lunch, so that will be an exception. Trying local specialties allowed.

Cruise - 12 nights -

I always do a tour of ship when I first board...to orient myself and see what's available and to take photos while the areas are still fairly empty...I'll locate the gym and weigh myself, and then weigh myself daily.

I'll do a minimum of 10,000 steps a day (taking my Fitbit and charger), getting steps in during shore excursions, walking around the promenade of the ship outside, using the treadmill in the gym, or just walking the halls.

Breakfast buffet - oatmeal, yogurt, orange juice, coffee; alternate eggs and 1 slice toast. No muffins, danishes, hash browns, bacon, sausages, high fat or high calorie egg dishes like eggs benedict. Take a fruit back to the cabin for later.

Lunch - protein and produce. No breads, buns, pizza, burgers, fried chicken, potatoes or anything that looks like it should be a dinner, no potato salad, pasta salad or other salads that are high in carbs or fats. Dessert - check it out, only try something if it is special....if no Wow after one bite...then push aside and don't eat it. No cookies....I can have cookies at home.

Dinner - Order appetizer (because everyone will and I don't want to be sitting there while everyone else is eating...just awkward...but will share my appetizer and will play with it more than eat it...just a few bites...slowly...to fill in the time). 1 glass of wine, sipped slowly. Entree - if I'm not really enjoying something, don't eat it. Dessert - same approach as lunch...being careful to not eat beyond satisfied, even if it is super delicious.

One mixed drink, maximum, per day.

Apply the "eat slowly, mindfully, stop when satisfied" techniques to every meal.

Keep my water bottle with me and drink as much as I can.


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ALIHIKES's Photo ALIHIKES Posts: 6,301
11/1/18 3:24 P

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It does help to plan ahead for travel. I have different strategies depending on my destination.

For the holidays, I will have long drives culminating in family visits. For the drives, I will bring healthy food for the drive to my destination, and I will try to pick up grocery items on my return (I allow myself one stop for either food or beverage to break up the drive time; if I have a meal it will usually be a fast food salad where I know the calorie count). When at my family, I will try to eat moderate portions, and to have only a small portion of dessert. AVOID APPETIZERS at my sister's home (she eats late, and it is a constant temptation to eat ravenously from the chips and nuts served with excellent gin and tonic). Moderate alcohol intake (one glass of wine at Thanksgiving; one gin and tonic at my sister's -- Christmas destination). Exercise is usually daily walking; luckily that is easy to achieve at both my destinations. I will TRY to break up the car trip by speed-walking a short distance each time I stop (for gas, rest area); if it is icy I may need to do stretches by the car instead.

For my Nordic ski adventure (next big trip, in February), meals are included and served family style. I will go to the happy hour (social get-together after skiing) but I will not drink alcohol or eat appetizers. (I'll bring sparkling water and drink that instead). At the family style meals, I will take full portions of fruits, vegetables and salad; small portion of main course; and I will share dessert with my room-mate. (It is okay under my diet plan to have higher calorie intake on this trip due to high number of calories expended during daily Nordic skiing -- but I can't go crazy or over-indulge).

Alison


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11/1/18 12:07 P

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I am starting to do this now for my upcoming trip to South Africa. I find it easier to plan to eat less during holidays. The last trip I took to Finland ended up a disaster - not while I was there, but when I came back. I think I let go of my routine too easily in Finland and really lost all self-control when I got back. I don't want that to happen again.

I'm also going to have to start a new exercise routine. I was hoping I would be running again in Cape Town, but will need to focus on swimming instead. This is not ideal, but I have no choice, so have to adapt. I'm also starting to do longer yoga routines. Hopefully by the time we fly, I'll have these alternative exercises in place and as a routine in my mind.

I'll have strict rules in place about drinking and snacking, and then looser rules around dinner times. Although, no desserts or starters. Those are never really necessary.

Sunshine20113
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GOCALGAL's Photo GOCALGAL Posts: 5,221
11/1/18 9:21 A

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I plan and use many strategies when traveling. I bring healthy snacks, plan lots of activity and watch that I keep up my steps on my step tracker. I carefully choose what I eat at restaurants. One time I put a sticky note on my car mirror visor with my goal weight because I was so close and did not want to lose sight of how hard I had been working to reach it.

Since reading Beck, I make a Template for Escape Plan which I put into my reading book along with my ARC cards. This has been very helpful. Because of all the extra time, effort and planning that I do, it's almost easier to maintain better on vacations than at home.

Maria ~ So. Cal. ~ Pacific Time Zone
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But ourselves." unknown

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QUEENOTHEFOREST's Photo QUEENOTHEFOREST Posts: 4,893
11/1/18 8:47 A

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Kriszta this post is so helpful. Very specific and I am able to envision each idea for myself.

I can get frustrated easily when I travel. When I get frustrated I am more vulnerable to blowing off my eating plan. At home I am very used to eating whole organic fresh foods and a wide variety of foods. That can be challenging on the road. Literally on the road since we have spent longer periods traveling in our camper in the sun belt of the USA.. Also I am not used to being in such close proximity to my DH who is a walking talking sabotaging thought. The two of us together can be bad bad bad. I am on Day 18 sugar free. That is an investment worth protecting. Part of my travel plan is going to be a card to deal with frustration. Another is going to be having a list of foods I know I can access when I am unable to find and prepare my preferred foods. Also I like K's list of categories of things she will not eat. I will do that too. No fried foods. (That's easy, I hate fried foods), no white flour products, no processed foods. Ugh. I am realizing as I put those down that I am in a bad place when I succumb to those.

Mary

Cape Cod and Western Massachusetts

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


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11/1/18 5:48 A

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Day 32 chapter is about preparing for travel.
During travel we can practice many skills learned so far,
eg. eating out, planning alcohol intake, food pushers, unpredictability, unfairness issues, other sabotaging thoughts..
and we can do a lot better if we prepare for these special challenges!
Many good ideas and practices in the chapter!

What are you thinking?
Please share here!

My travel strategy re-posted and revised:
Food:I will not eat between meals.
I will eat slowly, mindfully, sitting down
NEW: at each meal, I'll spread out all my food in front of me - anything that was not in front of me at the start of my meal is Not My Food and will not eat it.
Breakfast and lunch will be what I normally eat at home, in the same portions
Dinner will be at restaurants, I'll order one healthful main course I really like and a salad. Will not touch food on plates of others, however tempting it is. No soup, no bread, no dessert.
(NEW: obviously soup and bread comes before and dessert after My Food (the healthful main course and the salad) is in front of me, so I can't estimate my portions correctly, and get sabotaging thoughts on the lines of "it will not matter")
Alcohol: normally I don't drink, but I can have 1 small beer per day if I like.

NEW: Exercise: do my yoga and at least 30 minutes walking, this I can always do.
Don't push it! I suspect too much exercise adds to salt-and-.water retention, + sabotaging thoughts "it is OK to eat more, I have burned so many calories" - somehow I always end up eating a lot more extra calories than what I burned...

Weight: I expect to gain 4 pounds over my center weight and know at least 2 pounds is just salt and water.

Edited by: KRISZTA11 at: 11/1/2018 (05:59)
Kriszta

Goal weight:
59 +- 1 kg /// 130 +-2 pounds
CET (Europe, Hungary)

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


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AURA18's Photo AURA18 Posts: 11,808
10/31/18 1:12 P

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Edited by: AURA18 at: 1/31/2019 (09:45)
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CD23403922 Posts: 2,713
7/28/18 10:34 A

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Kriszta, have a wonderful time! I know your planning will pay off.

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7/28/18 8:49 A

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Good luck, Kriszta! I'm sure your pre-planning will help. Review it every day.

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7/28/18 3:54 A

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Thank you Christi for sharing how you stay on track during travel!
Your list and Susan's story on the daily check in thread gives me good ideas and inspiration to my own trip starting tomorrow.

I will eat a planned breakfast and lunch in the car while husband is driving (same as on working days) - but no soda, no chips and no cookies, no matter what my family eats! ; )
Exercise is not a problem, I get to walk and swim a lot, and I love every minute.

Food:
I will not eat between meals.
I will eat slowly, mindfully, sitting down.
Breakfast and lunch will be what I normally eat at home, in the same portions
Dinner will be at restaurants, I'll order one healthful meal and a salad. Will not touch food on plates of others, however tempting it is. No bread, no dessert. 1 square of dark chocolate after dinner,
Alcohol: normally I don't drink, but I can have 1 small beer per day if I like.

Weight: I expect to gain 4 pounds over my center weight (I'm right there now), and know at least 2 pounds is just salt and water.

Wish me good luck! I'll try to check in every day, but I often forget during vacation : )

Kriszta

Goal weight:
59 +- 1 kg /// 130 +-2 pounds
CET (Europe, Hungary)

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


460 Maintenance Weeks
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TNCOUNTRYLIFE's Photo TNCOUNTRYLIFE Posts: 2,778
7/27/18 12:58 P

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Day 32: Prepare for Travel

I really do not travel much. When I dropped son off for summer college program and actually was gone a couple of days I was so active and going so much that weight gain was not that much of a factor.

There are some things that I do that helps keep me in control and on program.

1. I do not eat in my car.

2. I do not eat between meals.

3. I do eat mindful and while sitting at a table.



CD23403922 Posts: 2,713
7/24/18 1:08 A

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I don't travel much, but when I do, I somehow get into beast mode and stick to my diet almost like it's a game. I always lose weight while traveling, partly because of the beast mode, and partly because when I get busy and have lots to do, I don't eat as much.

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6/8/18 11:11 A

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Mich, enjoy your cruise! We've done a few family cruises with our children and grandchildren...wonderful memories! We are going on a cruise in one month to the British Isles with 3 other couples. I've done a lot of planning as to how I will handle it, and I review my plans every day so that they will come automatic to me when I'm on the cruise. I visualize myself in each situation. In case it is helpful to you, here they are:

Airport - do lots of walking while waiting to board. Take an empty water bottle on board and see if the flight attendant will fill it when they come around with water.

Amsterdam - 2 nights - no alcohol, simple healthy meals (cruise includes free beverage package, including alcohol, and so much food on the ship, so I'm foregoing the alcohol and high calorie foods precruise). Hotel includes buffet breakfast...will have cereal and yogurt, or eggs and a piece of toast...no sausages or bacon or muffins, or danishes.) Amsterdam has a special Pancake restaurant and we will be doing there one day for lunch, so that will be an exception. Trying local specialties allowed.

Cruise - 12 nights -

I always do a tour of ship when I first board...to orient myself and see what's available and to take photos while the areas are still fairly empty...I'll locate the gym and weigh myself, and then weigh myself daily.

I'll do a minimum of 10,000 steps a day (taking my Fitbit and charger), getting steps in during shore excursions, walking around the promenade of the ship outside, using the treadmill in the gym, or just walking the halls.

Breakfast buffet - oatmeal, yogurt, orange juice, coffee; alternate eggs and 1 slice toast. No muffins, danishes, hash browns, bacon, sausages, high fat or high calorie egg dishes like eggs benedict. Take a fruit back to the cabin for later.

Lunch - protein and produce. No breads, buns, pizza, burgers, fried chicken, potatoes or anything that looks like it should be a dinner, no potato salad, pasta salad or other salads that are high in carbs or fats. Dessert - check it out, only try something if it is special....if no Wow after one bite...then push aside and don't eat it. No cookies....I can have cookies at home.

Dinner - Order appetizer (because everyone will and I don't want to be sitting there while everyone else is eating...just awkward...but will share my appetizer and will play with it more than eat it...just a few bites...slowly...to fill in the time). 1 glass of wine, sipped slowly. Entree - if I'm not really enjoying something, don't eat it. Dessert - same approach as lunch...being careful to not eat beyond satisfied, even if it is super delicious.

One mixed drink, maximum, per day.

Apply the "eat slowly, mindfully, stop when satisfied" techniques to every meal.

Keep my water bottle with me and drink as much as I can.

Doing a brunch instead of breakfast and lunch won't work for us because we are on shore excursions every day, except sea days.

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6/8/18 3:37 A

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So, this chapter was just in time for you!
Your plan sounds good, I imagine it will make a big difference, and you will enjoy the cruise much more than without a plan.
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Kriszta

Goal weight:
59 +- 1 kg /// 130 +-2 pounds
CET (Europe, Hungary)

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


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CD6835257 Posts: 34
6/7/18 5:40 P

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AURA18's Photo AURA18 Posts: 11,808
5/30/18 10:19 P

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Edited by: AURA18 at: 1/29/2019 (07:34)
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JMARIES51's Photo JMARIES51 Posts: 3,105
5/4/18 5:32 P

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I have no trips planned for the near future. We have an old dog that we just don't feel like we can leave right now. But when the time comes I will review my Beck info and write out some advantage cards to take with me as reminders.

I do fairly good when I am traveling because I don't snack in the car and rarely stop to buy snacks just to snack. Usually when I am traveling I am pretty busy with just the traveling part of it.

I have never been on a cruise, but I imagine that it would be kind of difficult to limit food and drink when it is all part of the activities and price of the trip.




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SUSAN_CDN's Photo SUSAN_CDN Posts: 824
4/2/18 10:10 A

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I gave a lot of thought as to how I will handle the cruise we are going on this summer and I made this list and will add to it if I think of other things.

PLANNING STRATEGIES FOR CRUISE TO BRITISH ISLES

1. Buy 2 different bracelets and wear one in the daytime and the other at dinner, to remind me to stick to use BDS techniques and stick to my plan. Donít wear these bracelets any other time, only for travelling.

2. Take a container on flight that I can have hostess fill with water. Also useful for drinking more water on ship and shore excursions. Find a lightweight, easy to carry container.

3. Take a healthy snack, like almonds, to tide me over when Iím hungry.

4. Wear my Fitbit and bring a cable that I can plug into regular outlet so that I can keep it charged. Every day walk around the promenade deck as much as time and energy will allow. Aim to overachieve my 10,000 step daily goal. If the weather is bad, use the treadmill in the shipís gym.

5. Whenever I eat, select carefully, take appropriate portion size, eat slowly, plan to be the last to finish, eat mindfully, if it doesnít taste great donít eat it, stop when satisfied, donít eat the bread, buns, Danish pastries at all.

6. When choosing food from the breakfast buffet, stick with my usual porridge, yogurt and orange juice. Donít eat the breakfast pastries. They are not special.

7. When choosing food from the lunch buffet, be very selective. Donít choose bread, buns, macaroni salad, potato salad (they are not special and not worth the calories). Donít choose foods that are more like a dinner than a lunch, like roast beef, gravy, potatoes, fried chicken, ribs, etc. Choose produce and a protein. Check the dessert buffet before choosing my lunch. If I intend to have a dessert, then lower the calories for my lunch accordingly. Only have a dessert if it is something special and if it doesnít taste as good as I thought, then stop eating it after the second taste. Donít waste calories on cookies or other things that I can have anytime at home.

8. For dinner in the dining room, choose something special. Donít have wine with dinner. Divide my food into planned portion and unplanned portion. Pause frequently to assess my hunger level and assess whether I am really enjoying every bite. Be the last to finish.

9. Unlimited beverages. Drink super slow. Be very selective about what I order and whether it is worth using my calories. Donít worry if others urge me to drink more. Just worry about myself. Response to others, I donít really feel like having a drink right now.

10. Before I go on the cruise, practice the techniques above at every special occasion or eating out. Practice not ordering wine in a situation where my dinnermates will be ordering wine. Practice not having dessert when my dinnermates are having dessert.

11. Read this list every day between now and when I go on the cruise, and take the list with me to read at least twice a day on my trip.


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1DAY-ATA-TIME's Photo 1DAY-ATA-TIME Posts: 35,220
4/1/18 9:21 P

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Weíre traveling next week for a few days to North Carolina to see the progress on our new home. I tend to do better when traveling because I spend less time thinking about food and more time out and about.

Whether we're staying in a hotel room or an AirbBnB rental, one of the first thing we do is go shopping for healthy snacks. I also utilize the workout facility if one is available or as in this next trip, I plan daily walks and at least one long hiking excursion.

While it's a little difficult to plan my meals, I usually stay well within my calorie range.


Ron G.

ďThose who are happiest are those who do the most for others.Ē Booker T. Washington
AURA18's Photo AURA18 Posts: 11,808
4/1/18 3:01 P

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Edited by: AURA18 at: 4/1/2019 (15:44)
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MTN_KITTEN's Photo MTN_KITTEN Posts: 8,072
4/1/18 1:37 P

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We are retired and travel often in our old vintage Airstream travel trailer for months at a time. Somehow I do better when we travel than when we are sitting at home.
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We never leave home without taking a "care package" with us. Lots of water, fruit, veggies, cans of tuna ... just in case. We can get distracted and loose touch with time and find ourselves hungry.

I fly to Dallas recently and forgot to get my water bottle to take with me. Bummer. I had a rough time with thirst and hunger. Hmmm.
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Cat

Life is not about waiting for the storms to pass...
it's about learning how to dance in the rain.


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SUZYB53's Photo SUZYB53 Posts: 593
4/1/18 11:50 A

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I travel quite a bit for work and have learned to plan ahead. Sometimes this means buying protein bars to make sure I have a stash of snacks so I can eat on schedule. Other times it means bringing a container of food with me to the airport so I don’t get stuck with whatever is available.

Travel for pleasure is a little easier, because I tend to focus on really savoring the local specialties and building these into my planned meals and snacks. My goal is developing stable eating patterns- whether at home or traveling. And enjoying food is important in either case.

This turtle is to remind myself that slow but steady wins the race.


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SUSAN_CDN's Photo SUSAN_CDN Posts: 824
4/1/18 11:01 A

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Junepa, Thanks for your January tip about drinking water on flights and suggesting that the hostess will give you more water if you bring your own container. I didn't know that. I'm going to do that on my next flight.

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SUSAN_CDN's Photo SUSAN_CDN Posts: 824
4/1/18 10:55 A

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Oh, oh! I'm going on a 2 week British Isles cruise this summer. And if the overabundance of food on a cruise isn't enough temptation, one of the free perks is unlimited beverages (including specialty coffees and alcohol). I have a lot of anxiety about how I will handle this. I know what I should do, but can I do it? So many sabotaging thoughts....I've already paid for the food and drinks in my cruise fare and want to get my money's worth....there are so many delicious foods and I want to try them....there are special drinks that I wouldn't normally have....we are on a trip, celebrating with 3 other couples and they will all be eating and drinking and I don't want to feel deprived. I know the responses to all these sabotaging thoughts are on my response cards, I just hope my resistance thinking is much stronger than my giving in thinking by the time I go on this trip. Practice! Practice! Practice! (I'm not there yet.)

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DIROB57's Photo DIROB57 Posts: 2,924
4/1/18 9:25 A

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Here are some travel strategies that work well for me:

Get in some exercise like walking...an activity that can usually be done anywhere

I do carry food with me or shop when I get there. I try to take fruit, larabars, nuts, etc and I buy Greek yogurt & more fruit at my destination if that's possible

When in doubt, I stick with protein and produce

Maintain 5+ servings of produce and 8+ cups of water daily

If there is a really special dessert that I want to try then I will, but I'm not gonna waste calories on garbage :)

I track all my food even on vacation. It's too easy to be out of sight out of mind for me. If stop caring then I'll start gaining. That is my track record.

My personal favorite strategy:
I pack my scale and take it with me for daily motivation and accountability!

Highest recorded lifetime weight (non-pregnant): 03/12/2015 - 165.5 lbs

2017 Goal Weight: 137 lbs - Met that goal & entered maintenance for the LAST time on 11/10/2017

2018 Goal Weight: 132 lbs (+/- 3%)
2019 Goal Weight: 132 lbs (+/- 3%)









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KRISZTA11's Photo KRISZTA11 SparkPoints: (143,001)
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4/1/18 5:37 A

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Day 32 chapter is about preparing for travel.
During travel we can practice many skills learned so far,
eg. eating out, planning alcohol intake, food pushers, unpredictability, unfairness issues, other sabotaging thoughts..
and we can do a lot better if we prepare for these special challenges!
Many good ideas and practices in the chapter!

For me it helps to have a plan, to allow some indulgences and expect a little gain,
it helps to know hunger is not an emergency.
Also, I feel a lot better during my vacations knowing that I can stay in control, and will not suffer from overeating and food coma, and I can stay energetic and alert.

emoticon

Next Friday I leave for a meditation retreat, where I will have no kitchen scale, no weight scale, and no control over what is served.
All I know is that there will be 3 healthy vegan meals per day, no food in between, and that's quite helpful. My plan is to eat similar amounts of cooked grains like at home (eyeballing), and eat fruits and vegetables at every meal.

Note: I won't have internet connection while I'm there (7-12 April), so won't be able to post for Day 37-42, only when I'm back. Sorry about that!! I hope you all can continue the program, I'll catch up on 13th April.


Kriszta

Goal weight:
59 +- 1 kg /// 130 +-2 pounds
CET (Europe, Hungary)

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


460 Maintenance Weeks
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480
JUNEPA's Photo JUNEPA Posts: 15,111
1/14/18 1:28 A

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Day 32 - Prepare for Travel
I have some strategies I use for travelling.
Usually the travel time needs a plan too, not just the time spent away from home on holiday. The holiday part my usual plan is to eat 2 meals instead of 3, a kind of light brunch and a dinner, and to find time to do extra walking besides the other scheduled events of the day. The travel time can be very variable depending on connections and time spent between connections. I need a better plan for that, recently I travelled to New Zealand and back and the return included a 15 hour lay-over in San Fransisco and LA before returning to Vancouver and I got real muddled about the meals within a 24 hour time frame. I will plan better next time by figuring the meal times. The Beck workbook has a good set of questions to help plan a trip and the Beck book has outlines of options accepting a slight weight gain or trying not to gain anything. The thing I am most careful about is drinking enough on those planes, they are real dehydrators. I try to drink minimum of 2 cups per hour flight time and I bring my own container, because the hostesses only give you a cup, but if you have a container, they will fill it for you. If I have enough to drink, my intestines keep moving and I can adjust to the new meal schedule and regular food more easily. Reviewing what I have written, I see I could put a bit more pre-planning into my next trip, having a plan is so much easier than getting off track with no plan.

June -- Pacific Time Zone
Where you end up is more important than how fast or where you start out.
- Improved fitness and nutrition, energy and confidence are my rewards.
It is our choices...that show what we truly are, far more than our abilities.
A PH (personal high) is the main goal, a PB is the sometime icing on the cake.
Never underestimate the inevitability of gradualness.
Sopra le nebbie delle valle e le vicende della vita sorge una promessa di luce e serenita.


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KRISZTA11's Photo KRISZTA11 SparkPoints: (143,001)
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11/7/17 3:21 A

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Kriszta

Goal weight:
59 +- 1 kg /// 130 +-2 pounds
CET (Europe, Hungary)

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


460 Maintenance Weeks
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BMASSIE3 Posts: 43
11/6/17 10:49 P

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I rarely travel, and don't have any plans in the next year, but I've devised a plan if needed.

For today
-Read ARC twice
-Ate sitting and mindfully most of the time, and gave myself credit.
-Monitored fullness after each meal and if I could take a walk.
-Didnít do Sun Salutations this morning but did take a walk at lunch and gave myself credit.
-Stayed on plan, Gave myself credit.
-Have planned my meals and snacks for tomorrow in Spark Nutritional Tracker and gave
myself credit.
-Read my ďItís Not OkayĒ and ďGet Back on TrackĒ response cards and gave myself credit
- Worked toward accepting what I have to do to lose weight
-I made an eating plan for when I travel.



KBEHNKE81's Photo KBEHNKE81 Posts: 17,791
11/2/17 7:57 P

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My biggest challenge on road trips is that my travelling companions usually like to get to the destination as soon as possible, which means very short pit stops and lots of drive-thru food. I have to find healthy snacks that can survive in the car when we are doing our activities. Weather around here can be well below zero or up in the 100s, so perishables are risky if we're heading to an event that is a long way away and that will last any stretch of time - think basketball game or afternoon of hiking. Part of my solution is to hold off as long as possible, and to take smaller portions that I normally would. Restaurant eating is easier because of things I've learned for Day 30 and 31 (eating out and drinking). I have to give myself credit for limiting the amount of candy and cookies that make it into the travel cooler. I can't eliminate them altogether, because other people are entitled to enjoying their road trip, too.

**Kathleen
___________
2 Peter 3:9
The Lord is not slow about His promise, as some count slowness, but is patient toward you, not wishing for any to perish but for all to come to repentance.


GOING-STRONG's Photo GOING-STRONG Posts: 7,139
11/1/17 9:00 A

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Day 32 - Prepare for Travel

Traveling is often a problem for me and I definitely need to have a food plan in place BEFORE I travel. I have implemented a plan successfully in the past and I know that having something well thought out in advance makes all the difference. When we are on the road, I do best when I have a light breakfast such as cereal, a sandwich at lunch such as Subway (with no chips) and a reasonable dinner like chicken or a salad with soup and NO bread. If I have snacks, I limit it to fruit. Following this outline gets me through travel successfully and ... sometimes I even get home with a small loss. We are going to be on a 4 day road trip next week in our RV so it shouldn't be too difficult(just the two of us) The harder trip will be a one week trip later in April to Hawaii with my Sister and Bro-in-Law. They like to walk down to the ice cream store in the afternoon and in the past I have indulged. This year.. no. I don't need to try all 101 flavors lol.

Update - Successfully managed to take a cruise and a month long RV trip this year without a gain. I had a food plan in place and stuck to it for the most part. Staying away from refined sugar and alcohol made it much easier. My husband and I travel a lot and it was critical to come up with a strategy that worked and I was able to enjoy.


Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


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KRISZTA11's Photo KRISZTA11 SparkPoints: (143,001)
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11/1/17 5:20 A

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Travel is a field of opportunity to practice what we have learned so far.
-lots of eating out - that is, unusual food, larger portions, no kitchen scale, fattier and saltier meals
-more opportunities to drink
-actual travel (car, plane, train) disrupts usual eating schedule, may provoke anxiety "will I have time to eat?" "will there be food?" "I'll be too hungry before my next meal!"
-if it is vacation with friends and family who whatever they want all day long, unfairness issues may surface, they may even push food on us

It helps to have a plan, to allow some indulgences and expect a little gain,
it helps to know hunger is not an emergency.

In past I always gained a lot during vacations.
After practicing Beck, I only gained 2-3 pounds (despite eating well and exercising more than usual.
And finally, this summer, I did not gain any weight!
(I did gain after vacation but that is another story)

Kriszta

Goal weight:
59 +- 1 kg /// 130 +-2 pounds
CET (Europe, Hungary)

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


460 Maintenance Weeks
0
120
240
360
480
AMUSICALLIFE's Photo AMUSICALLIFE Posts: 814
6/20/17 9:08 P

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Preparing to travel:

First I will look at what I am doing for the day. Usually my schedule is loose but there are certain days you know you are doing ______. So on that day, example Christmas, I will allocate for the extra calories that day, then the next day, eat smaller and cleaner meals. I will do my best to not sit down a lot but help around the house that I am staying at , so I will look for opportunities to get up and help and I will take a walk after dinner. Things like that will keep me accountable. Plus my fitbit will help me get up every hour. after meal times I help wash the dishes or clean up. I will be active and try not to overeat, but "testing " myself by walking afterward.

Annette - AMusicalLife
Central Time Zone
Houston, Texas
Proud Member of the Purple Phoenix Team

It is never too late to become who you always wanted to be.


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AURA18's Photo AURA18 Posts: 11,808
4/3/17 11:33 A

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Edited by: AURA18 at: 1/29/2019 (07:33)
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