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BDS Day 21: Get Ready to Weigh in

Thursday, March 31, 2011      6 comments

The scale and I have not been friends for a long time. It plays with my emotions. Ah the weight-loss chart, Now that is something I can utilize. Finally I can perceive it as the tool Dr. Beck meant it to be. To Start - My starting weigh... Read more

BDS Day 20: Get Back on Track

Wednesday, March 30, 2011      6 comments

This is pretty simple for me, since I believe after screwing up, saying oh well, learn from it and there is no time like the present to start anew. Lamenting about a transgression, keeps us in the past, keeps us from our future, I am human. Than... Read more

BDS Day 19: Stop Fooling Yourself

Tuesday, March 29, 2011      5 comments

Dr. Beck recommends reading the following response card every day: “It’s NOT OK to eat unplanned food of any kind. I’m just trying to fool myself. Every single time I eat something I’m not supposed to, I strengthen my giving-in musc... Read more

BDS Day 18:Change Your Definition of Full

Monday, March 28, 2011      5 comments

Oops I sort of blogged about this yesterday, Eating slowly and mindfully, Hara Hachi Bu (eating to 80% full) and “Eat half and then ask yourself ‘Am I Hungry?’ You will usually find that you are satisfied. If not, eat the half of what is... Read more

BDS Day 17: Hara Hachi Bu. Eat until I'm 80% full, NOT eat until the food's gone

Sunday, March 27, 2011      5 comments

End Overeating Sometimes it takes a while for me to admit that my actions and thinking has been a bit skewed, Learning how to sense my body’s fullness signal and stop eating is difficult. I imagine that by paying attention, I will be more... Read more

BDS Day 16: Prevent Unplanned Eating

Saturday, March 26, 2011      3 comments

This gets easier over time. But I get stuck on Dr. Beck's "NO CHOICE" I really do not like negatives. I prefer to use "MY CHOICE" and be responsible for my actions. It falls to me. What I choose has logical consequences, What do I choose to ... Read more

BDS Day 15: Monitor Your Eating

Friday, March 25, 2011      7 comments

Today begins the diet chosen on Day 2 and the keeping of a food diary. It is amazing how resistant I am do doing some simple things.... Am I afraid of the truth? "You can't handle the truth!" I can handle the truth. Keeping records is... Read more

BDS Day 14: Plan for Tomorrow

Thursday, March 24, 2011      2 comments

Having a plan makes a big difference. It gives me a foundation to work from. If "stuff " happens then I know what I was going to do and can nake efforts to stay in keeping with my plan. Yes I know that what I'm supposed to do is write down exac... Read more

BDS Day 13: Overcome Cravings

Wednesday, March 23, 2011      3 comments

My skill list is growing (ones I need to work on after Easter) Day 11 Practice of monitoring my hunger before, during, and after every meal Day 13 Overcome Cravings That is not to say I have no skill, but these do need practice. I lik... Read more

BDS Day 12: Practice Hunger Tolerance

Tuesday, March 22, 2011      5 comments

This exercise I am unable to do because of medication. However I do realize that hunger is not an emergency unless it is a low blood glucose episode. Since I need more practice on hunger level awareness I will rate it, instead of skipping a me... Read more

BDS Day 12: Practice Hunger Tolerance

Tuesday, March 22, 2011      1 comments

This exercise a am unable to do because of medication. However I do realize that hunger is not an emergency unless it is a low blood glucose episode. Since I need more practice on hunger level awareness I will rate it, instead of skipping a me... Read more

BDS Day 11: Hunger, Desire and Cravings

Monday, March 21, 2011      2 comments

Dr. Beck: "master each step before you go to the next one, no matter how long it takes." Yes I am doing this program as scheduled events. But should heed Dr. Beck's advice about mastery. This is one area I should stick with for a whil... Read more

BDS Day 10: Set a Realistic Goal

Sunday, March 20, 2011      3 comments

Setting goals! In the past my goal was just to make it through that day. Putting out fires was the name of my game. Drop and run was what I would do, Setting a goal and planning on how to get there, helps reduce the numbers of fires that need... Read more

BDS Day 9:Select an Exercise Plan

Saturday, March 19, 2011      2 comments

Since this is not my initial pass through BDS, I do have planned exercise in place. I am signing up for Water Walking again(two nights a week) Taking my son to the pool with me for free swim (two nights a week.) Weekends are to stretch and walk ... Read more

BDS Day 8: Create Time and Energy

Friday, March 18, 2011      5 comments

You got to work it, GF!!! It takes practice to learn a new skill. If I really want to make changes I need to make time to practice. I make time to plan my meals on Sunday. I schedule my exercise. Spark and Beck are the way I start my day.... Read more


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