POSITIVEHOPE
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POSITIVEHOPE's Blogs

Beck Day 17 End Overeating
Tuesday, October 18, 2016      2 comments

Beck Day 17 End Overeating Triggers restaurant portions, clean your plate syndrome Recognize healthy portions. Checking fullness midway through a meal. How to Practice Ending Overeating OVERLOAD Your Plate and DON'T eating it ... Read more
Beck Ch 16 Prevent Unplanned Eating NO CHOICE
Tuesday, October 18, 2016      1 comments

Day 16 Prevent Unplanned Eating NO CHOICE The faster you Decide to NOT eat an unplanned food the easier it is. Truth: Eating the food does not end the tension. It's the decision that relieves the tension. Unplanned eating comes from ... Read more
Beck Ch 15 Go: Start your Diet
Tuesday, October 18, 2016      1 comments

Ch 15 Week 3 Go: Start your Diet I feel prepared I planned what I'm going to eat Eat in a healthy way, eat planned foods seated, mindfully, portions Resist hunger and cravings No Choice today! Have it tomorrow, if you want it. R... Read more
Beck Ch 14 Plan for Tomorrow
Sunday, October 16, 2016      2 comments

Ch 14 Plan for Tomorrow Write a food plan Review add & delete items Why? Planning is essential. Think about food needs and prep No browsing when hungry I have always planned my family meals. First, it was because of budget and... Read more
Beck Day 13 Overcome Cravings
Saturday, October 15, 2016      5 comments

Ch 13 Overcome Cravings Cravings a a response to seeing unplanned food and desiring that food. Learn to overcome cravings. To weaken the intensity and frequency of cravings, DON'T give in to them. Eventually, I'll tolerate a cravin... Read more
Day 11 Monitor Hunger
Thursday, October 13, 2016      1 comments

Day 11 Monitor Hunger The plan Spend the day learning to differentiate among True Hunger, Desire, Cravings Before a meal, notice and record how stomach feels on a 0-10 scale Half way through meal notice and record how stomach feels ... Read more
Inspiration
Tuesday, October 11, 2016      3 comments

Today, I was reading a book by John Ortberg for my bible study small group. He was talking about inspiration. According to the author, everybody wants to be inspired, to be reminded that their life matters, called to be their best self, an... Read more
Day 10 Pick a reasonable goal
Monday, October 10, 2016      2 comments

Day 10 Pick a reasonable goal I let height weight charts be my goal for a long time but it always seemed unlikely that I'd be able to maintain those numbers. I'm 70 and have exercise limitations due to asthma. As a result, my calorie range ... Read more
Day 9 Select an Exercise Plan
Sunday, October 09, 2016      4 comments

Day 9 Select an Exercise Plan Exercise is not part of my weight loss plan because I do not offset calories for fitness minutes. SP says the higher your fitness minutes the more you can eat. Not so much for me. I have physical limitat... Read more
Beck Wk 2 Ch 6 Day 8 Create Time and Energy
Sunday, October 09, 2016      1 comments

Beck Wk 2 Ch 6 Day 8 Create Time and Energy Time to notice the Beck changes I've made. Committed to review ARCs at least 2 times a day. I let myself think I was "too busy" to do this when we had out of town company. Discovered that those... Read more
Beck Day 7 Arrange your environment
Sunday, October 09, 2016      1 comments

Beck Day 7 Arrange your environment Removed my trigger foods from my sightline. I've been on the journey for a while so junk foods are long gone. My DH has his "foods" in one spot in the pantry that I leave alone. If some food just "c... Read more
Ch 6 Find a Coach
Sunday, October 09, 2016      2 comments

Ch 6 Find a Coach I picked the right person to maximize my chances of success. I have been helping a friend in need deal with anxiety. We get along famously and I know she will be understanding, supportive and encouraging with my efforts. ... Read more
Beck Day 5 Eat Slowly and Mindfully
Sunday, October 09, 2016      4 comments

Beck Day 5 Eat Slowly and Mindfully Okay, I'm always the last one to finish, at home or when eating out with friends. The only time I eat quickly is when I've planned poorly and am really hungry or I'm having a binge. On the other han... Read more
Beck Day 4 Giving ourselves credit
Sunday, October 09, 2016      2 comments

Beck Day 4 Giving ourselves credit. This is one Beck step that I didn't really understand my first time through the book. Giving myself credit has never been one of my strengths. Now, I believe that it is one of the most important ch... Read more
Thought Responses to Memorize
Monday, October 03, 2016      4 comments

Thought Responses Short version to just memorize NO CHOICE! Hunger & emotions are NOT emergencies. Every bite counts! Oh Well. Wait 20 min. for satisfaction. Strengthen my Resistance Muscle. You don't care NOW. You alwa... Read more

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