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Day 5: EAT SLOWLY & MINDFULLY

Sunday, January 03, 2010

I'm having a very hungry day, so I'm sitting down to write this day's entry, hoping to distract myself and keep out of the kitchen. I am naturally a slow eater, but being a mindful eater is going to take lots of reminders and full determination. I'm using a different placemat to try to catch my attention and remind myself to pay attention to what I'm putting in my mouth, but I still find myself taking several bites without any consciousness of what I'm doing. So I'll need a couple more props or signs to remind me. I'm still catching myself starting to nibble while walking or standing around. When I do, I'm learning not to scolding myself, just to stop and say, "Sit down." I notice it's 5 pm, so I can move dinnertime up and eat my planned food now. Whew! That was a close one! (I have heard other Beck participants say that hunger is not an emergency. Of course it's an emergency. I'm just on Day 5, okay?) emoticon

  
  Member Comments About This Blog Post:

GIRLIE603 1/3/2010 6:36PM

    I just subscribed to your blog so I can be reminded up the Beck Steps. You're up to Day 5 . . . great job!

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Day 4: GIVE YOURSELF CREDIT

Saturday, January 02, 2010

Great--I've stayed consistent writing here for four days! I deserve credit for being open to trying this "giving myself credit" step and not dismissing it as irrelevant. I find it is coming more easily as the day progresses. Also, as I NOTICE the bits of progress happening, I'm not as likely to scold and berate myself. I'm working on a better script. "This is just a mistake. I can start again now. I can get back on track." Liberating!

  
  Member Comments About This Blog Post:

RUN2RIDE 1/2/2010 4:32PM

    isn't it fun to practice these "tasks" as they come? It IS doable, one "day" at a time, one new small skill at a time!
You're right, this stuff is truly liberating!!!!

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DAY 3: SIT DOWN AND SAVOR (Beck Diet Solution)

Friday, January 01, 2010

I have resisted doing this for at least two years. I am ready to commit to this. Okay, I'm ready to commit to doing this for six weeks. Deep breath. It will be worth it.

  
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RUN2RIDE 1/2/2010 4:30PM

    it is SOOOOO worth it! This has been one of my favorite "Beck-isms"...

For me, it's about rewarding myself -- i AM worth the time to sit down and truly enjoy my food!

It also brought two unexpected surprises for me...
-- I enjoy the people I'm sharing a meal with. To sit down and enjoy the food means slowing down, looking around, smiling, and enjoying the people I'm with too...
-- Surprisingly, this connected with me to saying grace as well. Turns out, that small Christian ritual of taking a moment to say "thanks" for the nourishment is a wise ritual.

Enjoy, YOU are worth it!
emoticon

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DAY 2: CHOOSE TWO DIETS (Beck Diet Solution)

Thursday, December 31, 2009

Book Subtitle: Train Your Brain to Think Like a Thin Person! This author knows what goes on inside my head. Whew! But that's good, right? It gives me great hope that her prescription will transform my unhelpful thinking. I can see now that I have been practicing self-sabotage for many years. But I'm ready to work hard and be uncomfortable. Right now I like the feeling of security I get from having a specific set of instructions. Just those headings, "DAY 2" and so on, make it feel do-able. I can do those specific tasks and feel I have genuinely succeeded.
CHOOSE TWO DIETS---My Plan A: Dr. Berlin's Healthy Eating Plan. For 9 months my chiropractor has been teaching me how to choose whole, unaltered foods and to load up on fruits and vegetables. I will save my mental focus for establishing my habits according to the Beck Diet Solution. My Plan B: Spark People Points Challenges.

  


DAY ONE The Beck Diet Solution

Wednesday, December 30, 2009

I'm undertaking the 6-week program outlined in The Beck Diet Solution by Judith Beck. The research supports its effectiveness, and I'm going to follow her prescription. I created my Advantages Response Card listing why I want to lose weight. I'm also writing additional response cards as I ruminate on this intriguing book.

  
  Member Comments About This Blog Post:

NANCY- 12/31/2009 6:38AM

    A 40 day by day commitment was fun and interesting to do.
Enjoy your journey.
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