Yesterday's exercise at the gym got cancelled due to other people! I should learn to say No more often. I did do 20 minutes here at home on the treadmill, 20 angry minutes! After that I did some quilt designing which restored my serenity. I need to work on putting my priorities first. I'm sure Beck has something to say about that.
Today I WILL be at the gym when it opens at 8, make that chopped veggie salad I've been thinking about for days, let voicemail pick up phone calls and generally work on keeping calm and in control.
We always eat meals at the table, properly set, wash your hands before meals and all that. My downfall has been the nibble, nibble, on the run, whilst making the meal kind of thing. Downfall no longer!
Yes, Bill, apparently it's been the worst for 30 years. I had some fun stuck in the car in snow on a hill and the DB has had fun making igloos, snowmen and all that in the garden. This NASA photo from last Thursday sums it up. http://thedw.us/post/321973320/nasa-...-great-britain
Things are milder for us now but our lane is still treacherous. I know you're an ornithologist so I should tell you that the buzzards and ravens have been finishing off a sheep carcass in the next field as there's little else about to eat.
WI-no weigh-in. Read my cards, made a partial a plan. Food on-plan; Exercise off-plan (no exercise).
Ill get some bloodwork done this week, and will get a call next week from my gastros office. Hopefully Ill get the script to do the rest then.
The Good
- Throughout the day, I identified satisfaction vs fullness while eating, and I stopped eating when satisfied in the groove!
- Throughout the day, I identified hunger vs non-hunger before I ate yeah!
- Give credit throughout the day for every positive eating behavior done!
- Eat mindfully, enjoying every bite yep!
- I posted here oh yeah!
- I read Day 3 in the pink book credit!
- Used resistance techniques yep!
- Tolerated non-hunger without eating credit!
The Bad, and the Ugly
- Daily weigh-in nope.
- Spontaneous exercise nope
When I was working on my Christmas photo project, I saw pictures of myself taken over the last 26 years. I was thin up until I started working in my current field at a computer 40-50 hours a week. After that my weight has bounced up and down, sometimes by large amounts in a single year. I look so much better when I weigh 130-138, I hope I can get there again.
shepherdess Kudos for the burly weight workout. I think doing weights are a lot of fun too. And kudos to your DH for helping you to see the value of positive self-talk. I had a counselor who had me immediately say something positive to myself, whenever I had a negative thought. It does help to reduce the behavior.
silverbirch
KidsLibraryLady How much longer are the workers in your house?
one by one thanks for the link. Your attitude about your DH is great. And it sounds like you did a fantastic job of dealing with stress, and doing it without using food!
CeeJay I think you are seeing why Beck puts such a premium on strictly sticking to your plan. It helps to build your resistance muscle and keeps you from thinking about your food choices too much. I hope being strict keeps working for you.
Penguin (patchworkpenguin) Sounds like you had a great op day yesterday!
gardenerjoy Gotta love No Choice, right? Credit for resisting nibbling while making dinner!
Bill
Quote:
a day at the office with few interruptions and great productivity
How did you find this mythical place? Congrats for ticking off another month!
Ruthxxx Ouch for people letting you down. Kudos for a great plan for today!
Ruthxxx - I bet you burned more calories with the anger! Great healthy way to work it off.
Silverbirch - your motivation is catching!
Not the best of days for me. Did lots of emotional eating/mindless today. I did however do most of it sitting down..
Still need to exersice today. I re-read why hunger isn't an emergency, but when I got home I started dinner and while it was in the oven ate everything in site. Why do I do this?
patchworkpenguin- Credit for all your accomplishments yesterday. You said " I want to be the one in control, not the food!". Exactly what I am striving for.
gardenerjoy-Credit for saying NO CHOICE after the doctor and resisting the nibbling.
onebyone-you had a good day yesterday especially given that you were stressed. It is hard enough to do what we want when all is well, but it is such an accomplishment when there is pressure.
BillBlueEyes- huge credit for your maintenance. It is such an inspiration to me to be here with people who have done what they set out to do. Your experience is invaluable to us.
Ruthxxx-hope all goes well at the gym tomorrow.
silverbirch-I hear you on the nibbling. Really I can eat an entire meal making it... no more of that for me either.
ChinaMaine-lots of good on your list again.
katiekonie-hope you have a better today.
For me: Day Three of being strict was 100%. Somehow keeping focused on the 7 day goal is helping me. I am trying not to think past that and when I make it (and I am starting to think I am going to make it) I am going to reset another small goal. Next week is at least 2 nights in a hotel travelling for work and that is a major pain in the butt, cause that situation has tripped me up many, many times. Going to work out a plan this weekend.
Credit for:
weighing in
walk 20 minutes at lunch hour
exercise bike 30 minutes tonight
eating 100% on plan
resisted the same chocolate at work again. Wish someone would just eat it already
read advantages and response cards
posted to my coaches
planned tomorrow and packed lunch
going to do the weights now
Credit ~
-.8lbs ~ I'm thinking of trying a weekly weigh-in
did laundry
ARC read twice.
8266 steps for yesterday.
ate on plan
ate mindfully
resisted unplanned eating twice
Not So Much ~
took a rest day/no exercise ~ while I'm sore I still could have gotten something in
spent a lot of time on the computer when I could have done something productive.
I've been re-arranging and re-organinzing my DVD workouts collection hoping a different order will inspire me. I lost count some time ago but I have over 300 that I know of, I rotate them out as my tastes and interests change. I squirrel the others away out of sight. {I used to collect books, LOL} Which is part of today's computer time. somedays it seems I spend more time organizing and watching workouts than actually doing them.
Diet Coaches/Buddies - Busy day. Came home from work too late for a walk, but luckily we needed milk for this morning's breakfast, so I trotted myself off to the supermarket; CREDIT moi. Again avoided the vending machines while working hard at the office; CREDIT moi.
ChinaMaine - Neat that you're being so consistent with "identified hunger vs non-hunger before I ate." Continuing to send supportive thoughts for your blood work and doctor's visit. The serenity at my office didn't continue for a second day; I was interrupted several times for a status report and with the name of a guy who could fix my problem ("I've already talked to him, and, since he didn't know the answer, when I figured it out I called him so he'd know also") - all of which, as you might guess, hardly contributed to productivity, LOL.
Ruth (Ruthxxx) - Yay for "calm and in control" - spread it around a bit. Yep, Beck has a thing for, Just Say NO. Pretend presumptuous people are food and you're all set, LOL.
CeeJay - Triple Kudos for the third consecutive day at 100% - moving on toward your goal of seven. Those hotel nights are a challenge. What's helped me is, Plan, Plan, Plan. What's hurt me is wandering about looking for food to resolve the tensions of the day. Thank you for the kind words.
Penguin (patchworkpenguin) - Yep, those computers are time killers, he said while typing on his keyboard, LOL. And laughing at the notion of spending more time organizing exercise DVDs than exercising; I could do that kind of thing.
katiekonie - Kudos for eating sitting down; Ouch for "ate everything in site." The best defense against that I know of is the written food plan; if it's not on the plan, it doesn't go down the gullet. Good luck today.
silverbirch - Yay for "marching onward." Love that NASA photo of Britain, brrrrrrrrrrrrrrr. I can imagine that your birds are having trouble finding food. I prefer the British use of "buzzards" for what we call "hawks" - it's such a powerful word.
Readers -
Quote:
day 15 Monitor Your Eating
. . . Monitor your eating immediately after finishing each meal or snack by noting what you ate on your food plan. . . .
WI-no weigh-in. Read my cards, made a plan. Food – on-plan; Exercise – on-plan (20 minutes).
Since 30 minutes of walking was consistently too much, I’m going to try walking 20 minutes a day and see how it goes. I felt great yesterday, so I got out mid-day for a 20 minute walk. I got a new HRM for Christmas, and finally figured out how to make it work. It has a GPS receiver built in, so it’ll tell me my heart rate plus distance traveled, average speed, etc. I love being able to look at my watch and see how fast I’m walking. It’s very motivating!
The Good
- Throughout the day, I identified satisfaction vs fullness while eating, and I stopped eating when satisfied – I monitored satisfaction at all meals but lunch. At lunch I forgot and ate until I was full. At dinner I quit eating lobster stew when I was satisfied, but had another piece of baguette and ended up feeling full. So partial credit.
- Throughout the day, I identified hunger vs non-hunger before I ate – yep!
- Give credit throughout the day for every positive eating behavior – oh yeah!
- Eat mindfully, enjoying every bite – not at lunch, so partial credit
- I posted here – done!
- I read Day 4 in the pink book – credit!
- Used resistance techniques – yippee!
- Tolerated non-hunger without eating – credit!
The Bad, and the Ugly
- Daily weigh-in – nope.
- Spontaneous exercise – nope
katiekonie I don’t know how far you are in the book. But there are a number of response cards (RC) she provides, and I’d recommend adding your own for sabotaging thoughts you have that she doesn’t cover. I find using ‘No Choice’ when I *mean*it works really well. But sometimes it doesn’t and I’ll refer to my RC and read the ones that I think address my sabotaging thoughts.
CeeJay I don’t travel much on business anymore, thankfully. But I have a couple of times since I started Beck. Here’s a few things I do. (1) I exercise in the morning as much as I do at home. I do some hotel gym treadmilling, but I also bring my wii console with me and hook that up to the tv so I can do yoga and strength training. (2) I try to eat reasonably, make good food choices, and stop eating when I’m satisfied. (3) I’m really careful at meeting food free-for-alls (4) check on-line menus when I know where we’ll be eating.
Penguin (patchworkpenguin) Taking a rest day now and then is important. It sounds like your body told you needed a rest day, and you listened. Kudos! I think you had a great day!
Bill I suppose it’s not surprising that your office-serenity didn’t extend to a second day. My boss and I were waxing nostalgic for things we never experienced yesterday: office memorandums written on paper and read at leisure, work that ended when you left the office, etc. lol – I’m sure it wasn’t as wonderful as we imagine.
Quote:
If we are facing in the right direction, all we have to do is keep on walking. ~ Buddhist Saying
Last edited by ChinaMaine; 01-13-2010 at 07:57 AM.
MIL is sick. We slept in our clothes at her house last night. Back home for a couple of hours to pack more appropriately for an out of town trip and will stay with her a few more days. I don't anticipate having much, if any, internet access for the next few days. I don't have much of a plan for living, much less eating for the next few days. I guess I'll just work on being attentive.
Coaches/Buddies: I continue to struggle. The past couple of days have been really bad because I've felt very depressed. This morning I woke up and exercised and that seemed to help. Hoping to get out of this funk. I can't remember who asked this (sorry!), but I am in professional counseling. Just found out my therapist is moving out of state next month, so I'll need to find someone new. I'm glad though, because I think I needed someone who could offer me more (current therapist is really just a place for me to vent, she's not a huge help).
Enough rambling for now. I'm glad I'm back on here. Oh and even when I haven't been posting, I've been reading and have been cheering you all on. It's very helpful to hear what others are going through.
Weigh-in: yes 128.5
Read Advantages Deck and Response Cards: yes (right before I typed this post so that I could write yes!)
Exercised: yes
Checked-in here: yes
Ate mindfully and slowly: yes
Tracked my food: yes
Gave myself credit: yes
Well, that all looks wonderful, now to keep it up!
I made a few decisions yesterday. I am going to try a weekly weigh-in. I'm weighing myself this week so see which day I am the lowest, LOL, and that's going to be 'The day!".
I decided to stop reading Beck for a week and concentrate on what I have learned so far. I don't think some principles had a chance to sink in. Identifying hunger, only eating when hungry, sitting and eating mindfully, are concepts I have learned and practiced before but not recently. Having a food plan is revolutionary to me and also very helpful; if its not on my plan or not a planned snack, its much easier to say "NO!" and mean it. Sabotaging thoughts, of Day 25, are new and harder to identify easily, so I think that is where I got stuck last week. Where's that re-do button, again???
BHMama, Hopefully the new therapist will be a greater help to you. I don't like change, but have to admit that sometimes it is for the best. <she whispers even if we don't want to admit it!>
Joy, Prayers for you and your family.
ChinaMaine, LOL, some weeks I feel I rest more than I exercise. But thanks for the credit!
Katie, Big Credit for looking on the positive side of the emotional eating because you were sitting down! :heart:
It's Wednesday Jan 13th and I go catch the bus to get me to my first ever art class as the teacher in 2 hours. I've spent the morning doing the last of my preparations for the class. I think I have it covered; I just have to deliver the information now.
I'm pretty tense and I just want to eat and I should have got a haircut but I didn't. So there you go. I will have a bit of a rest upstairs before I head out and I'll take soothing bath too. DH should be home by the time I get home as well.
Now after a very long and frustrating trip for DH (and me) at the very end of it yesterday, at midnight last night, he called to say the Boss phoned him up at 10 pm so they could get together to talk. They went down to the poker tournament and the end result was a definite start date of Feb 1st with his company as a Poker Specialist with the details and the contract to follow. After 6 months, if it all goes well, the job situation will be re-visited ad he could then be placed somewhere overseas. They will start the paperwork for a work visa soon DH said, so that isn't something you'd do if there weren't future plans. DH sounded so relieved and I just thought I am so glad there will be $ coming in though he still doesn't know how much!?! I support him whatever but the contract will spell all that out and that comes next. I'll be curious to see exactly what this job is.
So, success.
And I didn't break my rules for my food over it. So far I am weathering these stresses without much food damage. My bowls of food have gotten bigger but I will forgive myself that. No sweets, no seconds have been followed Credit for resisting everything else.
Better go. I really need to take a bit of a rest. It ain't natural for me to be up and at 'em in the evening.
Think good thoughts for me coaches.
+checking in with -1.6lbs today = 271.2
+no seconds
+no sweets
-no moving around at all
-bigger than average bowls of food
-no green veggies in sight for a few days now
-no Beck Book reading
-no journalling
Just pop'n in real quick... don't have a lot of time...
I gained three pounds (according to the scale) on my weigh-in day (Monday) but today it's gone. Stupid water weight.
I have changed my diet to the "400 calorie fix" (see it in prevention magazine... oh, & there's a book, of course!)
I haven't exercised since it got so dadgum cold here! - unbelievably cold for Savannah! - my pool actually froze over!!!! ......but I digress... I exercised yesterday for the first time since Xmas - a short 20 minute DVD, so yay for getting back on the horse. However, it's supposed to be back in the upper 50's-lower 60's by the weekend, so hopefully I can start walking again because I really truly enjoy exercising outdoors, whereas everything else just feels like... well.... exercise.
Doing pretty well with the cutting back on sugar thing (today anyway, LOL)
Still tracking my food - WOOT!
Still sitting to eat - WOOT!
Still reading my cards - WOOT!
And CHEERS to you all for your individual kudos!!!!
Coaches/Buddies:
I wanted to acknowledge some of the great things I did today and some of the things I need to continue working on.
I avoided a bag full of chocolate candy all day at work today (it was in the break room and at one point I pushed it behind a box so I wouldn't necessarily see it each time I passed by).
I was hungry much of the afternoon and I just sat with it and said, "It's ok to be hungry."
When I just couldn't take the hunger any longer, I had a banana
I caught myself popping a small piece of spinach in my mouth while making dinner and stopped myself and spit it out. I think that's actually helpful for me, when I catch myself unconsciously putting food in my mouth, to literally spit it out. It makes an impression on me.
I made gnocchi for dinner and found myself really wanting to pop one of the gnocchi in my mouth before the whole dinner was ready for me to sit down with. So, I took a gnocchi and sat down on the step stool in the middle of my kitchen, before I ate it
Finally, rather than just thinking about this "little" things, I actually decided to sit my butt back down to write them. I think I need to do more of that.
I'm also giving myself credit!
Oh and after this I'm going to get into bed and get a good night's sleep so I can wake up and work out in the morning before I have to leave for work.
I did find myself taking small bites/tastes of food while I was cooking, I really need to watch that.
patchworkpenguin
Let us know how weighing weekly works for you. I'm just curious, when you have been weighing daily, have you actually been graphing it? My GoWear Fit software does that for me and I definitely find it helpful to look at the trends. If I was weighing daily, but didn't have a big picture to look at with all the little blips in between, I'm not sure how helpful it would be. Does that make any sense?
I know what you mean about absorbing all the information from the book. I still haven't made it all the way through because I get so overwhelmed with all the good information. I find it really hard to concentrate on all of it at once.
onebyone:
Wow, congrats to DH for getting the job and I'll keep my fingers crossed for a great offer. I'm sure you will do well teaching tonight, but I can imagine how stressful it can be. You have been SUPER inspiring to me with all the work that you have been doing- kudos for great progress!
Beach Patrol:
Kudos to you for getting your exercise in and I hope it warms up for you! I know someone from the south probably doesn't really want to hear this, but if you dress in layers, you'd be surprised how quickly you warm up when exercising outside, no matter how cold it is
Monday, Monday
WI-no weigh-in. Read my cards, made a partial a plan. Food on-plan; Exercise off-plan (no exercise). 
Wednesday
I don't like change, but have to admit that sometimes it is for the best. <she whispers
Wednesday
- my pool actually froze over!!!! 
