My craving log and Beck Day 13 Overcome Cravings response cards were waiting for me on my desk, but I didn't need them tonight.
When I was finishing my watermelon slices after dinner, I quickly decided dessert is one square of dark chocolate a... Read more
So, after last week's mild evening overeating episodes I decided not to wait until I'm in trouble,
instead this morning I pulled my old Beck D13 Overcome Cravings, placed it on my desk where I eat dinner, and made simple log to record what hap... Read more
Eating was OK this week, but far from perfect.
Almost all evenings I ate a few bites of bread standing in the kitchen - at least alarm LEDs were blinking in my head, I knew I'm on the edge of provoking cravings and overeating.
Thanks to tha... Read more
Early April I stopped eating meat regularly.
I only eat a small portion of meat when someone (usually DS) cooks for the family, especially to honor the cook and show my appreciation. I don't miss it.
To make sure I get enough protein and nut... Read more
Good week again.
Took 3 days off, and spent 2 days - 2 nights on self retreat at my parents' house, this was my 5th this year. As the house is on a hill, and the back door of the garden opens to a hiking trail, my retreats always include sever... Read more
This was a good week again.
I complied with my plan all week except 2 times: accepted a chocolate wafer from boss at work one afternoon, and accepted 2 small slices of leftover pizza from DS after dinner once.
That is fairly good compliance,... Read more
A good week again!
I had one minor slip up that I blogged about during the week.
Otherwise eating, exercise, meditation and work went well, and I have been in a good mood.
So, I only read my Advantages Response Card, titles of all other re... Read more
"Thanks" to waking up too early almost every day in the past 2 months, I developed a consistent daily meditation routine: I do 45-60 minutes 5-7 times a week, in the morning.
I took notes of my experience and found out what works best for me. ... Read more
I usually write summaries on the note of "this was a good week", that means all meals were fine and had no negative sensations/feelings regarding food: no cravings, no overfullness, no hunger (no more than mild, few minutes per day).
Poor ... Read more
This was a great week.
Eating was good - proper portions, all eaten sitting, paying attention.
Exercise as usual - 4 runs, 3 walks, yoga every day.
Last night we visited friends, they cooked wonderful mexican food, I did not plan what I... Read more
A Spark Friend asked on her blog:
"what flipped that switch in you that made you passionate about changing around your whole life, to lose weight?"
www.sparkpeople.com/mypa ge_public_journal_individu al.asp?blog_id=6168336 ... Read more
This week was wonderful for me.
For the Beck check:
last week's thorough review of my response cards was good for me.
This week I did not engage in any unskillful thoughts and behaviors, I was happy with my food and my food choices at a... Read more
This was a good week.
There was only one problematic meal: after stressful day ate bread standing in the kitchen AFTER dinner, and set off a minor overeating episode (details in previous blog).
I got back on track immediately and rest of wee... Read more
Monday was super busy.
I gave a long presentation at office meeting, then was in and out of meetings all day except a 15 min lunch break. I was very tired but not particularly stressed when I got home.
Ate my healthy dinner, then went to ... Read more
For the weekly check in of the Beck Diet Solution team.
I finished the pink book in February 2015, and I'm doing weekly checks since then.
# I have read my Advantages Response Card weekly
(being in maintenance, it is about advantages of... Read more