Diet Coaches/Buddies – The physical therapist manipulated my ankle to make the step down exercise work better. Said he was loosening up a bone group that was still tight. It really worked - the first time I've experience PT magic. I walked out not wearing my ankle support after three weeks - it's now just for stressful situations. Walked directly to my gym for a cardio session (without the ankle support) and my weights. CREDIT moi for exercise. The front desk had a box of spilling out individually wrapped Fair-Trade 65% dark chocolates - so tempting since they were FREE and Fair-Trade meant good things. I didn't take one, CREDIT moi.
Eating had an exceptionally good part when I sat for two hours in front of some yummy looking scones without grabbing one - CREDIT moi. Ignoring them made ignoring the factory made chocolate chip cookies easy. But then my attitude was skewed and I had several servings of a raisin/dried cranberry mix that wasn't necessary - Ouch. Food was otherwise on plan. It was a good day.
onebyone – Super Kudos for taking on the poem to keep your creative juices flowing and your life moving forward. And Kudos for going to the doctor despite all the negative baggage you gotta fight through to get there.
Joy (gardenerjoy) – Yay for the plan that
"October is plotting" - sounds delightfully nefarious. Thanks for demonstrating that an event can be declared a failed experiment and moving on.
Debbie (Lexxiss) – Kudos for recognizing the need for a new plan for eating at work. Donuts just aren't necessary as recreation.
Nature Girl – Shuddering at the thought of the energy exploding from
"17 kinderkids" back from vacation. Yep, Kudos for doing your shoulder exercises - it's so good for me to know that you're plugging forward with your PT also.
Beverlyjoy – Yay for the
Beverlyjoy soup kitchen - wish I lived on your street. Yep, planning ahead
"is always so helpful."
FutureFitChick –
"I don't need it. I don't need it. I don't need it. I don't need it. I don't need it. I don't need it." Pardon me for stealing your words to use for the mantra I need today.
nationalparker – Thanks for the demonstration of a superb CBT strategy by sending an email when feeling the urge toward the kitchen. And Kudos also for recognizing that chocolatiers will exist in your future. What a great day.
Beth (bethFromDayton) – It's neat to have someone on board who's been successful with cognitive behavior therapy. I love the straight forward notion that the goal is to make better choices - rather than to 'fix' something that's broken. That's the notion that makes CBT so appealing to me.
IBelieveInMe2 – Yep, Beck has a second book,
The Complete Beck diet for life (the green book). You can read a review of both books
here. My take is that you'd do well to continue with the pink book for this cycle. The next time you feel the need for refresher, the green book is available for a fresh perspective on the same material.
"Determined" is such a sound foundation for success. Sending supportive thoughts as you process the loss of your Golden Retriever. Glad that you've joined us.
Readers -
Quote:
chapter 2
What Really Makes You Eat
beyond hunger
Many people wo struggle to lose weight think they're hungry when they're not.
...There are differences between hunger and other sensations that masquerade as hunger. The Beck Diet Solution shows you how to differentiate between the triggers described below so that you can make appropriate decisions about eating.
Hunger: You experience an empty sensation in your stomach, which is often accompanied by stomach rumblings.
Thirst: You feel a dry sensation in your mouth when you have a need to take in liquid.
Desire: You want to eat because of another trigger (frequently environmental), even if you've just eaten.
Cravings: You have a strong urge to eat a certain kind of food, which is accompanied by tension and an unpleasant yearning sensation in your mouth, throat, or body.
Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), pg 30.