Wednesday, October 30, 2013
Dr. Beck Checklist
Look at my advantages twice per day--check
Eat sitting down--check
Give yourself credit--check
Eat slowly & mindfully--check
Find a Diet Coach by going back on Spark People to get support--check
Arrange Your Environment--check
Three Days/Week at Gym (this week)--planned for tomorrow, Fri, Sunday
Spontaneous exercise--working on 10,000 steps right now
5 lb. weight loss goal--check
Overcome Cravings Chart--I did overcome cravings today for candy. I reminded myself I could make healthy choices.
Track My Distraction Activities--I didn't do any today
Tolerate a Craving--I did for awhile, then I gave in and had a gyro and falafel and soda for dinner. I held on for awhile though and I felt at peace. At the point I realized that I didn't give myself enough food for dinner and I was very hungry, I knew it wouldn't work. It was really more hunger than a craving. Also, before a job interview, I ate pretzels because I was quite hungry. I ate healthily for the most part and am so proud of how I did. These are issues from not planning big enough meals, not cravings.
Practice using cards--no practice with that today. I didn't have them with me because again, job interview.
Up next: write down tomorrow's food, finish my steps, read the next section in the book which is related to food monitoring. I have another job interview tomorrow morning, then I'm going to work out , go to Sam's Club, and prepare for company this weekend.
I'm not perfect, but I think I did great. I really did do better because though something very crazy happened today, I didn't use food to comfort myself. I still ate my planned dinner.
Tuesday, March 06, 2012
If you are familiar with ayurvedic medicine, you know what this is. I am pretty familiar with it, and my pitta dosha is so flaring up right now! Canker sores in my mouth make eating painful and my stomach just burns. It's the same stuff I've dealt with for years, so no need to see the doc. I'm taking lysine to try to help and I still have some "magic mouthwash" from last time to use! I think this is from trying to consume a bit more vinegar. And then I ate some pineapple on Sunday. I just went through an enormous hormonal swing and now this. Yikes. I need to study some more ways to balance my fiery dosha.
My routine is returning again, so I am following Beck more closely. Must be careful not to overdo right now. It's a very delicate balance.
Saturday, February 11, 2012
Consistency and giving myself credit for what I'm doing well have been helpful. I'm trying to change my lifestyle so that most of the time, I'm doing healthy, "thin people" thinking and activities. But I do not get down on myself when it doesn't go as planned. This is a lifestyle and I will do better next time. The point is keeping it going, so it's MOST OF THE TIME. Creating a habit. I feel like I am creating good habits. Because I'm standing up when my hubby wants me to eat dinner on the couch and I say I need to have it at the table so I notice what I'm eating. And I'm weighing myself every week, but not obsessing over the number, just using it as feedback. And I am doing what I need to do. My Beck stuff is working for me. And I go on SparkPeople everyday, even if I can't spin the wheel because it doesn't work on an ipad! :) So now I'm measuring my calories and just learning about how to count calories. Also thinking about ways to boost my metabolism, as I have a slow heart rate. Learning a lot of things at the same time. I feel patient with it. Slow and steady. I'm approaching healthy changes with a crockpot vs. a microwave attitude. Handling cravings is a curve I am just approaching now. Just looking at them, rating how difficult they are, how long, and what strategies I use to get through them.
Wednesday, January 04, 2012
Binge eating tonight and lastnight. I've strayed from the lifestyle attitude by going to the "I screwed up" attitude and feeling bad, so eating to feel better when I didn't know what to do after I'd already messed up. I do know that I really can't mess up. I ate more calories than I need to for weight loss. And then I lost hope in myself.
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