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Deciding about Drinking: Beck Day 31

Wednesday, March 02, 2011

Not a big deal for me: nice to know there is one aspect of weight maintenance which isn't troublesome!

Beck advises that we consider carefully whether the calories in alcoholic beverages are "worth the price" -- given that those calories will eliminate other foods with better nutrients --; and also to consider that drinking alcohol tends to loosen inhibitions which can result in unrestrained eating.

Got that.

I'm generally a "glass of wine once in a while" kind of person-- maybe once a week, or twice a month -- and i've been logging those glasses, keeping them to a moderate 3.5 ounces, almost never having more than one. I like the colour of wine (red, white, rose) almost as much as the taste. And yes, I do love wine, but not enough to "spend the calories" on it very often. Since I started Beck, I've been tracking my glass of wine in advance, just like everything else. Which does mean no more "spontaneous" glasses of wine added on to my meals! So I plan Thursday for Friday night's glass of wine, or plan Tuesday for the glass of wine I might be having at a professional social gathering . . . Other than that, might have a couple tall gins and tonics after golf at the club . . . over the entire summer. Not a big drinker. Not a problem.

Weight has stayed steady today at 150.5. Gonna try a "challenging" navy suit (very slim pants, no stretch) today: really enjoyed wearing a "challenging" black skirt suit yesterday!!

  Member Comments About This Blog Post:

FRACTALMYTH 3/2/2011 6:31PM

    Yay for challenging outfits!

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TRAVELGRRL 3/2/2011 4:19PM

    Lucky you! I love the wine but can take or leave desserts. Go figure.

I love your analysis and need to do the same thing -- think: Is this worth the price?

Don't you feel like a million $$ in your challenging pantsuit? I JUST KNOW YOU DO -- AND YOU DESERVE IT!!

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SLENDERELLA61 3/2/2011 1:49PM

    Glad this one area that is not too challenging to you.

CONGRATS on the weight loss and wearing the skinny clothes!! That is just great. So proud of you!!! -Marsha

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CRYSTALJEM 3/2/2011 11:37AM

    Way to go! It is wonderful to find something that is actually a natural fit for you. Hope you feel great in that pant suit!

emoticon you can enjoy this wine, no calories or alcohol to worry about! emoticon Cheers!

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NANCY- 3/2/2011 10:12AM

    That's one thing that is sticking with me about my choices.... "worth the price".
I ask myself "Is it worth it ?" I use it for just about anything I consume.

For dinner I make myself a nice cup of rose hip tea... looks like a rose wine. I'm not too fond of drinking wine... but a vodka tonic some good to me, sometimes I just skip the vodka.

You are doing great!!! emoticon

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JHADZHIA 3/2/2011 8:13AM

    Good for you! Although they are touting a glass a wine a day as being good for you1 I never drink alcohol, doesn't appeal to me what so ever so this is an easy one for me, maybe the only one lol..
Would be nice to see a photo of these challenging outfits :) I am still uncomfortable in fitted clothing because I still have a 'pot' in spite of being at goal weight..
Keep up the great work!

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Staying in Control While Eating Out: Beck Day 30

Tuesday, March 01, 2011

In the workbook, Beck calls this chapter "eating out with ease" whereas the book uses the "staying in control" title. In both places she offers plenty of useful tips applicable to a certain type of "eating out" -- that is, eating in restaurants or at larger parties. You can check the restaurant menu on line in advance and preplan what you're going to eat. You can preplan what you will nibble on at a large party where you're basically wandering around with a drink (might be non alcoholic) in the left hand, keeping the right hand free for shaking. I do these things and most of us who have been fighting in the trenches for any period of time have adopted such strategies for a long time.

But Beck does not, in my opinion, adequately address the issue of going to people's houses for meals: formal sit down dinner where the hostess has planned a menu, shopped for food, prepared several courses (appetizer, soup, main, dessert plus plus plus) and expects you to eat. Her suggestion that you take along a platter of something -- (raw veggies??) -- and provide that for the "feast" is frankly not one that is going to go down well in most instances. Asking the hostess to cook in accordance with your requirements, saying nothing and shoving a portion off to one side, skipping several courses that the hostess places in front of you -- none of this is conventional social behaviour.

And if you accept formal social invitations, you must reciprocate by having people back to your own home for a similar type event. Offering them a huge green salad and a little chopped fruit, or a bowl of homemade soup and some fat free yogourt with berries, will seem just slightly weird. Really. And if I spend the time reciprocating with a comparable meal (I'm actually a pretty decent cook when I turn my mind to it) that means I'll have spent the better part of a weekend handling high calorie, high fat, high sugar foods -- planning, preparing, serving, cleaning up, eating at least some of it -- triggering a craving for these foods which can derail my eating plans for weeks.

So: if the sabotaging thought is "I should be able to enjoy myself on special occasions" and the helpful response is "I can enjoy other aspects of the special occasion, but not the food so much", then I think that's right. And this approach works perfectly well for restaurants, large professional type dinners and cocktail hours, buffets and so on. But I also think (from my own experience) it does not work well for the kind of formal sit down dinner party with 6 or 8 people which was a staple of my social life for many many years; accepting invitations, reciprocating invitations. I don't do that any more. I try to substitute other social events -- the golf games, the walks in the woods, the trip to the gym, the gallery, the concert, the play -- with more and less success. Some people simply will be offended if you do not want to make a formal sit down dinner the focus of social get togethers: that's what they're used to offering, that's what they're used to receiving.

Beck glosses over this very real difficulty, rather than meeting it head on. Social life will change when food cannot be the focus of every social occasion with friends. And some friends won't accept that.

Scales today: 150.5. Go figure!!

  Member Comments About This Blog Post:

BRIGHTSPARK7 3/1/2011 9:53PM

    Hello Ellen!
I have created 'theme' sit down dinners, low-fat vegetarian, for example -- sometimes potlucks (less preparation for me, woo-hoo!) and these seem to go down very well. Of course, it helps that I have friends who have similar tastes to mine. I'm grateful for that. Healthy eating when I visit them too.
I always enjoy reading your thoughtful blogs.

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SLENDERELLA61 3/1/2011 9:28PM

    Cooking at home I have found excellent choices that allow me to eat just the way I want. Rock Cornish Game Hens are one selection I like and tastes great with wild rice pilaf. I have a vegetable medley recipe, glazy with tapioca. I sometimes serve angel food cake, pass pretty fresh mixed fruit (pineapple, kiwi, strawberries, for example) to go on it, and a lemon sauce. I often have a low fat/low sugar version of the sauce I use and most people don't even realize mine is different -- unless I know someone else wants it, too. Sometimes I have leftover ingredients or leftover foods that really don't fit into my plan for the rest of the week. Sometimes I give them to my daughter or niece, freeze them for later, or even throw them out. At Thanksgiving and family dinners, I send lots of the food home with people who will appreciate it.

Eating at other people's homes can be trickier, although the once or twice a month I do it is really not a problem. When I have no choice about what I eat, I still have total control of the amount. I just don't have to overeat. I find I can take small servings, sip water, put my fork down between bites, push the food around on my plate a lot, talk a lot, be appreciative, and no one notices if I don't eat much. I just don't go too hungry so I'm not so tempted. It's rare that I go to a dinner party that someone else doesn't turn down dessert as well.

I have a friend who handles dinner parties differently. The high calorie stuff she'll say she is allergic to it, because she breaks out in fat!!

Could be the circles you run in expect far more and your challenges are just far greater than mine in this area. I strongly suspect, though, that you can have the social and professional life you want, eat in a manner that would be acceptable, and keep maintaining your weight in that tight range you want.

If Beck doesn't have the solution, it doesn't matter. You are smart. You can figure this one out.

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CAROLINE1000 3/1/2011 9:25PM

    I agree with you on this. I am a big cook and people expect it, I have set myself up for it. They give me lovely dinners and I always eat more than I should because I know that it took work and people are really sensitive to my reaction esp. because of the training I have had and stuff.

I don't know if this is a "healthy" suggestion but I usually fast except for maybe a piece of fruit the day of such an event - either one I am hosting or going to. It's too emotionally fraught for me any other way (plus,if I dare say anything I get food pushers who say I am thin enough and that zaps the fun out of any occasion for me).

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MTP717 3/1/2011 4:52PM

  Very valid points. I agree with TRYINGHARD60 in possibly pointing this out to Dr. Beck. I found this on the www.beckdietsolution.com:

We would love to hear your feedback about the program (or the website):

If you do contact her, keep us posted on the response.

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TRYINGHARD1948 3/1/2011 4:13PM

    Is there any way to get in touch with Beck and point out this omission?

Short of stopping all friends' social gatherings, is it possible to explain to host/hostess prior to the dinner what you are doing and why, so that you can surreptitiously choose what you eat from the choices offered beforehand. It might be an excellent way to spread the healthy living advice. You never know they might all be glad to hear it.

For your own dinners there are some great recipes that are not high calorie with good nutritional value. I've started putting a lot more vegetables, lean meats and salads out in a smorgasbord way so that friends can choose what they want and then bring their plates to the table where no-one comments on the choices that have been made, especially if the conversation starts with something that is interesting to all.

It's quite a dilemma.

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CRYSTALJEM 3/1/2011 11:59AM

    You've got really valid points here. People never think I eat a lot because I prefer a number of smaller meals over the day. I have struggled because people assume (especially if they don't know me well) that I don't like what they've cooked. I let the hostess know how good everything smells and looks. I also make no bones about the fact that I eat small meals more often in the day. I am sincere in my compliments about the meal etc, but at the same time I expect people to respect my choices as well. I take what I feel is best for me to eat given the meal in front of me. I also try very hard to find one thing at least that I can take a little of and then even have a small seconds of (say a veggie dish or salad, or a small piece of meat) and let the hostess know that I really did enjoy it. I also make it a point not to pick much at munchies (even healthy ones) later so that it doesn't look like I didn't enjoy the meal and am now making up for it. If a hostess takes offense, sorry, I've decided that's her problem, not mine.

Once people eat with me once or twice they know and are comfortable that it's just the way I am, it's nothing to do with them. I'm trying to eat to feel well, not eat to feel full after all. In a worst case, I eat more than I should, or higher calories and remind myself that it is truly only one meal. If it only happens once in awhile, I can deal with it in the big picture. The problem comes, like with restaurants, I think, when it becomes almost a daily occurrence.

When I cook for others, I put on a regular spread and eat like I always do. There's lots of selection for everyone, but I still eat my way.

I hope you find some really good ways to be able to enjoy the dinners out, after all they should be a cause of celebration and fun, not worry and stress. Happy eating.

Comment edited on: 3/1/2011 12:54:12 PM

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JHADZHIA 3/1/2011 10:49AM

    That certainly is a very big factor of formal social dinners and its disappointing Beck doesn't really address this..
I don't have a social life and don't go to dinner parties so I am lucky not to have this trial. I also don't eat out much either -its been months since Mom and I went out. Living at opposite ends of the city and neither of us driving makes get togethers difficult.
Looking things up online is fine if you are going to a chain restaurant (and when we got a Chili's in the city and Mom wanted to go to that with my sister, I was shocked by the high calorie meals, couldn't even get a salad that wasn't 1,000 calories!!), but Mom and I prefer small, one owner Asian restaurants. I don't like Mexican food as a rule, although I like Mom's home made chili.
You can actually make normal food using lighter ingredients and get the same flavors and textures using Spark recipes..They seem to have revamped all the old style meals into healthier versions..
Good luck with this difficult part of eating..

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Weigh In, Saying No to Food Pushers: Beck Day 29

Monday, February 28, 2011

Weight: 153.


Oh, well. Oh, well. Oh, well.

I'm over it now. Up a pound from last week, just like Beck told me was possible. With the exception of eating those roasted veggies standing up (could not have been even 300 calories, probably less than half that) I was completely compliant with the program all week: measuring food, within calorie range, exercising diligently.

So be it. My ticker is changed. I've graphed it in my workbook. The scales will come down again. And lower. Yes they will.

Beck is launching into a week of solving "real life" problems -- the first of which is dealing with food pushers.

Food pushers are not too much of a problem for me, really. I refuse to socialize with people who make me eat. I refuse to entertain people who require to be fed elaborately in my home. I would prefer social events to be focused on something other than eating: a trip to an art gallery, or a play, or out shopping, or to the gym, or a walk in the woods, or a cross country ski, or golfing. There are lots of terrific options. Then I'm happy to pick up the cheque in a restaurant afterwards and my guest is certainly encouraged to order whatever he or she wants -- so long as I am accorded the same respect about what I choose to eat for myself. Which will be soup, or a salad. And fruit or yogourt if available. And black coffee. Lots of that.

But I'm not going to eat stuff I don't want to make someone happy. Which includes treats brought into work (fortunately, something that doesn't occur very often) or boxes of doughnuts from Tim Horton's delivered by grateful clients. Sorry if it hurts your feelings . . . really , I am sorry . . . but it's not just the calories at the time, it's the "trigger" effect of the fats/sugars/salts.

Would you force alcohol on an alcoholic? No? Then don't expect me to eat what I've decided already is not good for me. The fact that my breast cancer was a high estrogen tumour associated with excess weight, and that my chances of recurrence go up with an increase in weight: that to me is my paramount reason for weight control. I'm not going to force that uncomfortable explanation on someone in a social situation -- but just accept the "No thanks". "Looks great, but no thanks". "Not just now, thanks". Because I am. Not. Eating. It.


Card Four: "It's OK to disappoint people".

Yup, it is. And although dealing with food pushers is not a problem for me, their response can be.

I'm generally very friendly and sociable. People generally like me and I generally like people. But my refusal to eat socially in the conventional manner can be a stumbling block. It puzzles people. Espcially people who are themselves overweight and perceive me as thin. And who perceive my self control around eating as a rebuke or criticism of them.

They want to order the greasy fries or the ooey gooey nachos or whatever -- and they feel uncomfortable because I'm not. I've lost friends over my refusal to be compelled to participate in social eating situations.

Too bad. That's the way it is, and the way it has been for a very very long time. I'm not available for stuffing. It's not my idea of a good time, and submitting to force feeding doesn't cohere with my notion of what constitutes friendship. If you make me choose between your company, and my adherence to my eating plan: well, sorry, but that choice has already been made. NO CHOICE.

And it won't be you, babe.

  Member Comments About This Blog Post:

FREELADY 2/28/2011 5:02PM

    What you wrote is a big help to me.

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FRACTALMYTH 2/28/2011 2:21PM

    That blip on the scales is just temporary :D

And yay for not being a goose (ie allowing yourself to be stuffed with food... after all, they just want to eat your liver :P)

(OK that sounded like a great joke in my head and now it seems like a crass response to your thoughtful commentary... possibly too much time spent communicating with under 5s lately :P)

Oh Well.

Comment edited on: 2/28/2011 2:21:32 PM

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CRYSTALJEM 2/28/2011 11:05AM

    You said it! Something we all need to think about I think, regardless of our weight issues, is why we eat. I agree totally, you should not eat to please someone else. My mother in law is a wonderful woman but a food pusher so I can relate to some degree. I also agree that we need to ensure we don't have unfair expectations of people with regard to food.

I can also relate about other people saying "you're thin enough or thinner than (fill in name) so what do you have to worry about syndrome." We each have our own goals, needs and reasons. We need to each learn to be respectful of these in each other, and not take our differences as personal attacks or for that matter even comments. I think, after all, that is part of friendship and being ourselves. I guess that's why SP is so important to so many of us.

You make me think every day. Thank you for that friend! (Plus thinking uses some calories... doesn't it?!)


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BARBIETEC 2/28/2011 10:57AM

    Well done my friend!!!

"Food pushers" is a good word, I have never heard that before.

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SLENDERELLA61 2/28/2011 10:49AM

    You are 100% correct. You have already addressed the food pusher issue and you stand squarely for good health and healthy eating. a BIG Good For You!!

I don't know that I will ever be good at the disappointment at the scale. I'm definitely still working on that one. I like what you have written. It makes sense. I hope you did grieve your temporary gain and let it go. It is just that -- temporary. As long as you don't let it discourage you, it will be gone next week, probably with more of its companions.

Keep up the good work! You are doing great!!

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LUNADRAGON 2/28/2011 9:25AM

    Very interesting thought. I think we can teach something when we entertain a food pusher. We might be able to alter their thinking. They may not visit us again, but it is possible!

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JHADZHIA 2/28/2011 8:56AM

    Well done Ellen, standing up for your rights to eat what you choose and refuse what you don't want..That is a very big accomplishment! Sorry you had to lose friends over it, but it may be for the best. I read a Spark article where it was discussed how your friends influence you and if you have overweight friends, you tend to get that way too. I would like very much to participate in activities that don't involve food, and I am lucky my Mom enjoys walking/hiking so much :))
Keep up the great work!!

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Prepare for Another Weigh-In: Beck Day 28

Sunday, February 27, 2011

I've got computer problems -- a massive virus on my laptop which means I'll have to take it to computer tech guy, have it wiped clean and all programs re-loaded. So I'm borrowing computers at home and may not get as much Spark time as I'd like.

Yesterday was my first experience of deviating from my eating plan: while making my weekly pot of soup (roasted vegetable: sweet potato, carrot, onion, beet, parsnip, turnip with goat cheese for creaminess and Imagine veggie broth . . . rosemary and basil). I had left a large pan of vegetables roasting while I went to the gym for my workout. Came home, pulled the veggies out of the oven to cool, made myself a spinach salad, ate that and an orange with some fresh pineapple -- and while preparing my soup, simply started munching away on the delicious roasted vegetables. While standing up!! Not good. My "sabotaging thought"? Not even really conscious of it: presumably along the lines of "these are veggies, no problem, they're good for me anyhow"!! Sure they are, but not if they aren't on my food plan and I'm full already and I don't need them right now!!

Anyhow, weighed 153 this morning, up .5 pounds from the day before and up 1 full pound from my last weigh in.

And tomorrow is the "official" weigh in!!

Beck says "don't even think about skimping on your diet today so that the number on the scale looks better". I am not. I've put in my oatmeal/raisins/flax combo for breakfast: I've scheduled some of my roasted vegetable soup with yogourt and fruit for lunch: and salmon with Swiss chard and potato, and an apple with 1 tsp almond butter for dinner.

I've scheduled another session at the gym, too (cardio plus lower body ST, we don't have enough snow left to cross country ski, darn).

I know that I'll be struggling with my weigh-in tomorrow but I am trying to prepare myself not to be disappointed and to be realistic. I'm in this for the long haul, to learn to think like a thin person and to maintain without yo-yoing.

I will stay problem-solving oriented. I will read my Advantages and other Response cards.

And I will remember: NO CHOICE, no eating standing up!!

  Member Comments About This Blog Post:

FRACTALMYTH 2/28/2011 2:19AM

    You are going so well! Hope you get the virus cleaned up soon - I have had TWO virus pages spike off SparkPeople pages today. The Sparkpage starts to load and then is replaced by a page pretending to be windows system finding viruses on my system. I KNOW I have good virus protection so I was suspicious and didn't let them operate... but it's scary - what would I do if Yeti banned me from Sparkpeople because it had been hacked????

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FREELADY 2/27/2011 11:16PM

    I know Beck says "learn to think like a thin person," but girl, you are learning to LIVE like a thin person!! This blog gives me goose bumps---it is so extremely cool to listen in on your day while you are demonstrating these principles that I'm convinced of--but I'm like a little kid paddling in the wading pool of Beck and you are out there with the butterfly stroke! It is a beautiful thing to hear.

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JOHAL52 2/27/2011 7:06PM

    I confess that I still eat standing up--it's SUCH a hard habit to break! As you say, on the bright side, they were vegetables. But they could so easily not have been so better to note it as you have and remember not to do it. The weight gain today could well have been water. But, again (I am full of "buts" today, aren't I) even if Mr. Scale isn't kind tomorrow know what a GREAT job you've done this past week at identifying thoughts and modifying behavior. And often Mr. Scale will suddenly drop two pounds--the day after weigh-in.
Good luck!

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TRAVELGRRL 2/27/2011 6:24PM

    No matter what the scale says, you are doing a great job internalizing the Beck strategies. I have her book on tape and she admits that even SHE snacks on veggies (STANDING UP - GASP!)while preparing dinner.

So tell me more about this soup! Just roasted vegetables heated in vegetable broth with the goat cheese melted in?

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JHADZHIA 2/27/2011 10:19AM

    My mouth was watering reading about the foods you were preparing -all my favorite root veggies!! I sure can see the temptation to snack on them. When Mom roasts her veggies in the oven, its hard to limit my eating of them to a normal serving..
You have the right idea for your weigh in, good luck!
Hope they can fix your computer..
Enjoy your Sunday!

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SLENDERELLA61 2/27/2011 9:50AM

    Good going, Ellen, on working to identify the sabotaging thought or thoughts. You are right. Often they are kind of under the surface. But I think working to identify them will pay off.

Oh, do I understand eating veggies standing up. It doesn't seem like it should matter, does it? But then we know unplanned eating is not okay. That is strengthens our giving in muscle, when we are working so hard to grow our resistence muscles!!

Your attitude about healthy eating and preparing for the scale tomorrow is right on!! Hope you can do it as well as you write it. I know, sometimes I am just nuts when it comes to the scale. I know what is logical and how I should do it, but I still have trouble dealing with reality and disappointment.

I'm hoping that your logic is strong and that you truly know at the core level that you are in it for the long haul. You are so right. Tomorrow's weigh doesn't matter much; it is the trends and the year of weigh-ins and the many years of weigh-ins. I envision you nailing your goal weight range with that slight fluctutation and staying there forever!! You are doing it!!!

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PATTISWIMMER 2/27/2011 8:33AM

    And I love your watermelon pages I was on a watermelon kick for at least six weeks last summer.. now I am on a red grapefruit and pineapple kick.. with kiwi and oranges and canteloupe.

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PATTISWIMMER 2/27/2011 8:32AM

    well hey you are eating healthy and that should count for something.. I have upped my fruit and vegetables and my skin is in much better shape... I do several more than 6 sometimes 10 fruits and vegetables a day...
I just did my weigh in and down finally after like a six month plateau.. but better to not weigh lower and find myself going higher later because the lower was a rarer moment.
good luck on your weigh in... if it doesn't happen this week it could be double next week.. emoticon

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The Seven Questions Response to Sabotaging Thoughts: Beck Day 27

Saturday, February 26, 2011

This is quite the mental work out!!

First, I am to identify my most frequent "sabotaging thoughts". OK, by far it's the persistent thought that Beck takes way too much time in a way which is inelegant, narcissistic, obsessive. I don't want to be obsessive about food: I keep telling myself that naturally thin people don't think about food so much, and I'm supposed to be learning to think like a thin person.

(Yes, I have other sabotaging thoughts: but this is the ONE that gains most traction!!).

Next, I'm to apply the following seven questions to the sabotaging thought(s):

1. What kind of an error in thinking (of the 9 thinking errors in the book, or the 12 in the workbook) am I making?

Exaggeration: a sweeping statement of the basis of a small set of data. It's not really taking all that much additional time to follow the Beck program.

2. What evidence do I have that this thought is true? or untrue?

"Docketing" the amount of time it is actually taking me to: preplan my food (maybe 3 minutes a day on the Nutrition tracker, and no additional time because I was doing that anyhow after the fact); preplan my exercise (probably another 2 minutes, and again no additional time because I was doing that anyhow after the fact); make my lunches and salads etc (have been doing that all along anyhow, no additional time); read my response cards (seconds, really); check off the daily tasks in the workbook (again, minutes at most); blog about the process (optional, I'm doing that mostly to reinforce my own commitment and possibly be useful to others at SP who might be thinking about trying Beck/could find the initial outlay a bit pricey . . . : not Beck's requirement so doesn't count). So the evidence is: untrue.

3. Is there another way to view this situation?

Yup: been tracking for over 18 months anyway: and tracking as preplanning is way more effective because it helps with the "NO CHOICE" response: I'm not longer dithering about whether to eat or not, whether to exercise or not.

4. What's the most realistic outcome of this situation?

It will continue to take the time it takes, and I will become less "obsessive" as the skills become more natural.

5. What is the effect of my believing this thought or what could be the effect of changing my thinking?

If I continue to believe that Beck requires too much time to the point of inelegant obsession, I'll be justifying quitting it -- or more likely, fading away. Right now I'm calling it obsession because I just don't want to preplan. It's covert rebellion! I'm still struggling with the notion preplanning constrains my choices and I'd like more "spontaneity": to eat standing up, to inhale "ounces" of cheddar cheese which are really 4 ounces; to treat hunger as an emergency requiring immediate untracked inhalations of high calorie foods, and so on. So if I change my thinking about this, then I'm more likely to continue in a matter-of-fact way (not really requiring any more time or attention than I was spending before) but with a better result. Less yo-yoing, better health, less likelihood of breast cancer recurrence, continuing to be able to wear all my 8s and a few (generous) 6s!!

6. What advice would I give a friend? Stick with it, it's working for ya, and in time will become easy and natural. How do I know how a thin person thinks anyhow? The likelihood is that most naturally thin person are matter-of-fact about experiencing hunger from time to time, don't treat it as an emergency, maybe think of it as enhancing the whole experience of eating when it's time.

7. What should I do now (ie when in the moment, coping with the sabotaging "this is obsessive" thought?) Distract myself, read my cards, ignore hunger (which is not an emergency) and employ all the cognitive strategies I've been learning. Keep on keeping on.

I've copied the seven questions onto a card and added them to my stack.

This is one of the best techniques Beck offers!!

I have to use my brain to make my life work. And what is a more worthwhile use of my time than that?

  Member Comments About This Blog Post:

FROSTIERACES 2/27/2011 12:34AM

    "I have to use my brain to make my life work. And what is a more worthwhile use of my time than that?".....EXACTLY. We can use our minds to cure our bodies. I know it and believe it with everything I am. I wish I knew how a thin person thinks. For me, I'm shocked lately...like wow, there's a whole new way of thinking required once you hit 40! I missed 4 days due to my own self sabotage and could feel the fat just waiting to settle in happily and stay for awhile. But nope, I fought back again today, eating as healthy as I could added with cardio and JM shred kicked those fat cells right out the door!

You can do this....you already are :)

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FREELADY 2/26/2011 8:16PM

    You cut right to the heart of the matter. This is prime brain food and soul food. Thank you so much for letting us listen in on your musings. It is very, very valuable to me.

The resistance you describe here ---I have felt like that many times: about arithmetic, about learning to type, learning to use the computer . . . I did quite a lot of composing and editing and researching before computers, and I remember so clearly fussing to myself in 1993 because it was such a hassle trying to do those processes with the computer. But praise God I did persevere . . . I somehow was convinced that I would get "over the hump" of the learning curve and it would pay off; and my husband was very encouraging also. That's a lot of rambling just to say that now the computer is a fabulous and beloved tool, and of course I would never go back to the old way, BUT because I do remember exactly the feelings and thoughts you describe in this blog ( this is taking way too much time, this is more trouble than it should be, etc.) I have great HOPE and ANTICIPATION that it will eventually become second nature to us! Won't it be grand!!?!

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TRYINGHARD1948 2/26/2011 7:48PM

    You will get there Ellen.

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BARBIETEC 2/26/2011 6:23PM

    Thank you for this blog!!!

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FRACTALMYTH 2/26/2011 5:42PM

    Cool! I can see many applications for that review. What are the 9 (12) thinking errors? That could be useful to know :D

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TRAVELGRRL 2/26/2011 3:51PM

    You are cracking me up! It's like Beck is taking you kicking and screaming!

I can see how thoughtfully you are applying the concepts and doing the work. I have no doubt that you will begin to THINK like the thin person you already look like on the outside. How wonderful will that be?

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SLENDERELLA61 2/26/2011 2:40PM

    Brilliant blog! You have nailed the process and applied it to a sabotaging thought I think everyone using this process must have at some time or another. Simply, I think the Beck process is worth the time and effort. AND you are right. Before Beck I was mostly tracking afterwards anyway, so really it is very little more time, with much better results.

Thank you for helping me see this technique more clearly! I am more motivated than ever to apply it whenever I identify sabotaging thoughts. We can use our logic to change our behavior and improve our lives!!

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JOHAL52 2/26/2011 1:33PM

    Excellent blog. I admit to having similar sabotaging thoughts. Your blog was so helpful in clarifying the "effort" involved and seeing just how worth it this all is.
Thank you!

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OHSOSVELTE 2/26/2011 11:39AM

    Hey, thank you! There's a lot of us working on the self-Sabotage thing on Sparkpeople today!!! It is so helpful to rethink our sabotage through with SF!

Comment edited on: 2/26/2011 11:43:35 AM

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