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So THAT's why I need to . . .

Thursday, May 20, 2010

In THE END OF OVEREATING, David Kessler explains research and psychological principles that bear on many issues of overeating. It is a fascinating follow-up to THE BECK DIET SOLUTION, but I do recommend going through Beck first.

As I read this book, I have come to admire more and more how effectively Judith Beck has taken the scientific basis of overeating behavior and made it accessible and applicable to anyone. I love science and medicine, so I relish the research approach of Kessler's book. It's almost the same feeling as working a puzzle, as I read Kessler and mentally match the concepts together with Beck's practial program. "Oh, so THAT'S why Beck told us to do that!" Kessler has practical recommendations also, but in the latter quarter of the book after a lot of theoretical explanation (which is extremely valuable).

It's giving fresh impact, a new punch, to the strategies I've undertaken from the Beck Diet Solution.

  Member Comments About This Blog Post:

LISA062797 5/20/2010 9:28PM

    Same here on the reading list! I think I may also need to learn to speed read. LOL! I've definitely wanted to read the Beck Diet Solution, though, so now I'll add them BOTH to the list.
emoticon emoticon

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MOTHERDUCK3 5/20/2010 12:34PM

    I need to make a reading list from all the good books you have been telling us about!

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ID_VANDAL 5/20/2010 11:16AM

    Thanks for that information FreeLady - I hope to have some time to actually check it out - just not going to happen right away.



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Refusal must be EARLY and DEFINITIVE

Wednesday, May 19, 2010

Ideas from THE END OF OVEREATING by David A. Kessler, M.D.

Our brains' system of response to food cues has gotten warped through giving in too often. We have become hypersensitive to eating cues and must recognize that the original life-sustaining urge to eat has gotten out of control. We must recognize that our unbalanced responses have become automatic and learn effective intervention techniques.

"Effective intervention draws us away from the conditioning power of a stimulus before it triggers its usual response. It reminds us that it's possible to say no. Intervention begins with the knowledge that we have A MOMENT OF CHOICE--but only a moment--to recognize what is about to happen and do something else instead."

We must develop the ability to refuse the cue's invitation to the brain. Refusal must come early and it must be definitive. Only when the invitation first arises do we have any control over it. At that point it is still possible to turn away from the stimulus, before a cascade of events (stimulus, response, and more stimulus) drives our behavior.

(Kessler credited Yale psychiatrist Dr. James Leckman)

  Member Comments About This Blog Post:

FITJANE 5/24/2010 2:54PM

    This is my project for the week. Refusal early and definite when those sneaky snack ideas come to me! Thanks.

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SUCHAHOOT 5/20/2010 10:40AM

    Hi Freelady!

This reminds me of a lesson from when I was teaching develpomentally delayed children & adults. We talked about how much easier it is to deter an inappropriate behavior the earlier in the process we deal with it.

I've always remembered the example they gave:

You love Coke. You think about getting a Coke. If someone, (you or someone else) tells you right then & there, for whatever reason, you may not have a Coke...well, it's not fun but you'll probably deal with it. On the other hand, if you think about getting a Coke, check your change pocket, locate a vending machine, make your way to said machine, and put your money in and THEN you or someone tells you you may not have that Coke, well, it's much more difficult. Your hand is already feeling that cold can. Your taste buds are already tasting that sugar & your throat is already feeling that much-anticipated kind of 'burn' going down.

You get the idea...who's ready for a Coke????

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LILPAT3 5/19/2010 3:29PM

    I find that an extra glass of water and waiting ten minutes always makes me fill full! emoticon

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Quote Digest 16 - Dig Deep

Tuesday, May 18, 2010

Everything that's worth having comes with trials worth withstanding.
- from Kate Voegele lyrics, "Lift Me Up," 2009, quoted on GlamourGirl-9 SparkPage

All great and honourable actions are accompanied with great difficulties, which must be both enterprised and overcome.
- William Bradford, "Of Plimoth Plantation," 1620

Whatever is formed for long duration arrives slowly to its maturity.
- Dr. Samuel Johnson, 1709-1784, English poet, essayist, moralist, literary critic, biographer, editor and lexicographer

Learning to make good decisions is empowering! Nothing will boost your self-esteem more dramatically than being equipped to make a choice and follow through to a satisfying result. The "D" word has been given a bad rap. Self-discipline is a reliable vehicle that takes you where you want to go. He's my hero.
- from JOYATLAST blog 3/30/10

I can clear any obstacle before me, or I can be lost in the maze. My choice. My responsibility.
- by Elaine Maxwell, from Rena1965 signature

The difference between the impossible and the possible
Lies in a person's determination.
- from Tommy Lasorda, quoted in DOJORAT signature

I've had to dig deep today to do what I needed to do. - from TravelGrrl blog 4/5/10

  Member Comments About This Blog Post:

ID_VANDAL 5/19/2010 7:58AM

    I really needed this one today + the joke "don't ever give up" Haven't seen that in years but I always like it!!

I don't know how you do it but you always seem to pick me up when I need it!!



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RENA1965 5/18/2010 12:45PM

    emoticon it's a great quote and I have no rights to it so use as you please!

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GLAMOURGIRL-9 5/18/2010 12:03PM

    emoticon!if you've never listened to the song then you should! Truly motivating!

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Aw, c'mon!

Monday, May 17, 2010

I was snorting and sighing today as I passed McDonald's and saw them adding a SECOND drive-thru lane. Now within 3 miles of me are a McD that only has one drive-thru lane, plus TWO McD's with a double-drive-thru. They'd hate to have you wait 90 seconds longer for that artery- and pancreas-grenade. But I must give them credit . . . they are always very cheerful about giving me a big cup of ice water with my salad.

At the same time, I note that "Sunshine Produce," a large fresh-food market in the next block, has gone out of business. No wonder I have to visit two grocery stores to get the fruit and vegetables I need. This midwest suburb just doesn't have a demand for it, apparently!

That's okay. I'll do what I need to do for my family's health.

I am grateful that my area does have a free skate park, free tennis courts, several running tracks and beautiful parks close by, including a woodsy trail with fitness stations (each has a simple piece of equipment such as a chin-up bar or inclined bench, with exercise suggestions on a permanent sign).

  Member Comments About This Blog Post:

GLAMOURGIRL-9 5/18/2010 12:05PM

    Way to look at the positives!!!!!

The closest healty fod store to us is probably 40 minutes minimum. Frusterating!

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FLUENTFROG 5/18/2010 11:00AM

    What was once my common has also come to look ridiculous. Perhaps, hopefully, this is what grassroot movements look like? We are each our own blades, so can't see the waves we're making, except for the changes in those immediately around us.

Our new contribution this year is membership in a CSA (Community Sustained Agriculture) co-op where the area farmer delivers our weekly box of organic veggies to a neighborhood drop location. It seems expensive up front, especially given the somewhat limited fills from a rough-weather spring, but the commitment it represents to our new lifestyle is well worth it!

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ID_VANDAL 5/18/2010 7:59AM

    I keep hoping our country will get it figured out but I guess it's just too easy to swing by and get a double double whatever and just eat it. I did that for years and frankly I miss how easy it was.

Fortunately I'm learning and relearning that there are much better choices we need to make as people! Good for you with the salad and water! Not many people can do that.



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JTEWZANDB 5/17/2010 10:05PM

    I have a hard time finding fresh produce. I can't count the times that I have cut into fruit and it was already rotten, and I just had bought it.

emoticon emoticon emoticon

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LILPAT3 5/17/2010 4:14PM

    Wow, I am jealous. My area has all kinds of out door things to do too but not any really good grocery stores for produce. Wal-mart is terrible and Albertsons is too expensive. I drive to Arizona a lot to get groceries that I need. emoticon

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Quote Digest 15 - Exercise!

Monday, May 10, 2010

So all things being equal,
Exercise + TheJules = happiness
TheJules - exercise = big whiney baby.
I guess I really need those endorphins of a really good, hard workout. - from THE_JULES blog 3/16/10

I'm NOT as effective in my daily life when I'm not exercising regularly.
- from TeachinMom blog 4/9/10

If you're hungry after what was supposed to be a high-intensity workout, you took it too easy. "INTENSE exercise tends to curb appetite," says Leslie Bonci, R.D., director of sports medicine nutrition at the University of Pittsburgh Medical Center. The workout-induced appetite lull occurs because the area of the brain that regulates hunger (aka the appestat) decreases when you're hot, zapping food cravings. Exercise also stimulates the secretion of a hormone that suppresses hunger. Although you shouldn't feel hungry for 1 to 2 hours after a butt-kicking workout, you should try to eat a snack, such as a handful of trail mix, within 20 minutes to speed recovery and prevent yourself from diving headfirst into a bag of Cool Ranch Doritos when the effect wears off. - from article recommended by Going2LoseNow in forum post 3/18/10

My dream is about to come true--thanks to my belief in myself and the support of Spark people. Tomorrow I will run for every fat girl out there who hates gym class and thinks she can't run, I will run for every one of my spark friends who have cheered me on, and most of all I will run for me! I may not be the fastest runner in the race, but I bet I will be one of the happiest!
-from PrincessNurse blog 5/6/10

Even if you're on the right track, you'll get run over if you just sit there.
- from Will Rogers, quoted on NinjaLinda signature

A workshop helped me view exercise as a prescription for my health. Just like we brush our teeth, we need to exercise. Just accept it and do it. But you can have fun too. - from Nancy- blog 3/20/10

You have a choice. You can throw in the towel, or you can use it to wipe the sweat off of your face." - from Gatorade, quoted on MAJOOD85 signature

  Member Comments About This Blog Post:

FITJANE 5/12/2010 5:31PM

    Inspiring! I am on the wagon and don't want to get run over.
Thanks freelady!

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ID_VANDAL 5/10/2010 12:41PM

    These are great FreeLady! I did not know about the intense exercise and hunger! I love this Sparkland for all of the great information it provides.

Thank you for figuring out how to share this information with your quote digest. That was (is) a great idea!

Have a good week.



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BIGLITTLEWOMAN 5/10/2010 11:59AM

    I love the Will Rogers quote. I think I'll post that one in my office and at home. Thanks Freelady.

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NANCY- 5/10/2010 11:59AM

    Great quotes.
Exercise is so important. (from someone who hated gym class)
Our mindset can be our downfall, but there is always something that we can like.
Thank Heavens for options.

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WCATAP 5/10/2010 8:03AM

    Great collection of thoughts. They inspired me to do better.

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