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Day 19 Stop Fooling Yourself

Friday, April 30, 2010      7 comments

Rationalizing bad decisions is a skill that I have perfected over the years. It's Not Okay!!! This works for exercise too. Blowing it off is not okay. There are consequences for not staying with the food and exercise plan. Making good ... Read more

Day 18 Change Your Definition of Full

Thursday, April 29, 2010      4 comments

Eating slowly and mindfully really helps here. By being mindful you can feel the sensations your body is experiencing. With the quick paced world we live in, I had conditioned myself to shovel in the food and not pay attention to what my body ... Read more

Day 17 End Overeating

Wednesday, April 28, 2010      6 comments

This was quite the challenge for me before. I set aside two weeks to practice this. Finally I realized that it was not terrible to leave food on the plate. Unfortunately hubby is from the clean plate club and inquires as to what is "wrong" with ... Read more

Day 16 No Choice

Tuesday, April 27, 2010      2 comments

Dr, Beck says to stand firm: "Tell yourself that you don't have a choice. You made a plan, and you'll follow that plan -- no ifs, ands, or buts." Establish some food rules; No naked carbs* Stick to my food plan Wait 5 minutes before g... Read more

Day 15 Monitor your Eating

Monday, April 26, 2010      2 comments

Sometimes I feel that I need duct tape for my mouth. Every Day: - Follow the written food plan, Taking the time to plan your food is so important, it makes monitoring easier.... Read more

Day 14 Plan for Tomorrow

Sunday, April 25, 2010      5 comments

Writing out a meal plan for the week and reviewing it daily helps me tremendously. It helps with planning my shopping so I what to purchase. It helps me be more creative, Planning meals gives me something to look forward to. I do like Dr. ... Read more

Day 13 Overcome Cravings

Saturday, April 24, 2010      4 comments

Ah... cravings. Thankfully Dr. Beck gives me some tools to deal with the cravings. She offers mindset and behavioral techniques. What works for me is ... 1. Label It. If I can identify it as a craving(not hunger) I know what I am d... Read more

Day 12: Practice Hunger Tolerance

Friday, April 23, 2010      2 comments

For me that would be easy right now, because with the new meds.... I have to remember to eat. (this is day two on this med... hope the side effect lasts) I have done this before... learning that hunger is not an emergency... and learning th... Read more

Day 11: Hunger, Desire and Cravings

Thursday, April 22, 2010      5 comments

Being mindful to me does not just mean that I pay attention to what I have in my mouth. It means that I need to notice all the signals I am receiving. Am I truly hungry? Is it a want or a need? Am I thirsty? Am I full? Luckily th... Read more

Day 10 Setting Goals

Wednesday, April 21, 2010      4 comments

Since December's doctor visit I have lost a whopping 3 pounds. I return to the Doctor in four weeks and hope to lose another two pounds. "What only two pounds" you say... that was how the weight creeped on. A pound here, a pound there... hardl... Read more

Day 9 Spontaneous and Planned Exercise

Tuesday, April 20, 2010      5 comments

"Exercise is not optional"- Dr. Beck Exercise is essential and making a plan helps with consistency. Signing up for classes helps. Taking a walk after dinner or during lunch. Park away from the door. Trying to be my own coach, gettin... Read more

Day 8: Create Time and Energy

Monday, April 19, 2010      7 comments

If you create the time to exercise you will gain energy. Being too busy, too tired too anything... are just excuses. No matter how busy we are we still need to eat. Investing a bit of time up front makes the busy times easier to deal with. ... Read more

Day 7 Arranging My Environment

Sunday, April 18, 2010      5 comments

Most changes have been made, a few more things need to be purged. (How do those things get into my house in the first place!) I still have some difficulty not bringing the stuff in. Yes we have potato chips... I switched to baked quite a while... Read more

Days 5 & 6 Eat Mindfully and find a coach.

Saturday, April 17, 2010      4 comments

The eating mindfully, I have down pretty good. Actually I found some foods that I now refuse to eat (it tasted gross, once I slowed down my eating) Savoring good healthy food is such a treat; fresh strawberries, roasted veggies. What delightful ... Read more

Days 3 and 4 Sitting Down and Give Yourself Credit

Friday, April 16, 2010      6 comments

The sitting down part is not a problem except for Costcos (thanks Vandal, I thought Costcos did not count) The give myself credit part is a bit more challenging. Being quicker to berate my actions than compliment my achievements, Vandal once a... Read more


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