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Yesterday I had a screw-up. I ate about 2 ounces (didn't measure it just eyeballed it) of extra cheese last night. I was feeling deprived I think. No good reason at all I just did it. But the important thing is that I did not beat myself up and I got right back on the plan and I need to work at not screwing up again. The Beck Diet Solution has some techniques to help w/feeling deprived but I haven't gotten that far in the book yet. Just got back from my 45 minute walk. I was tired today and I had to sit down twice during the walk but I did finally get it done. We are making a new recipe tonight. When we make a new recipe I seem to have a harder time getting my veggie carbs in because of all the carbs I use in recipe spices. I'm just not experienced as a cook at all yet. I'll do better tomorrow. I'll plan all the veggies in first tomorrow and plan the rest of the meals around them. I had a MIM for the fiber today too but I am going to have some of my husband's fiber supplement in addition to give me extra fiber.
Tonight I need to focus again on my Beck Diet Solution task of eating slowly and mindfully. It is so easy to immediately revert back to my old fast eating habits. The Beck Diet Solution task for today was to complete a chart to monitor your hunger. I'll quote from the book if my cat will get out of my lap. She just slipped and clawed the cr- p out of my foot. It's actually bleeding!
"if you hadn't eaten for many hours...That empty sensation in your stomach,often accompanied by stomach rumblings, was hunger...You ate a big meal and yet you still wanted to continue to eat more. That was a desire...You had a very strong urge to eat, which was accompanied by a feeling of tension and an unpleasant yearning sensation in your mouth, throat, or body. That is a craving." To differentiate between these sensations pick a day to notice what you experience before, during and after you eat. The chart looks like this - column 1 heading Time - under that - before breakfast -midway through breakfast-immediately after breakfast-20 minutes after breakfast- before lunch- midway through lunch-immediately after lunch- 20 minutes after lunch- before dinner - midway through dinner - immediately after dinner and 20 minutes after dinner. Heading column 2 How my stomach feels - under this you write a description of how your stomach feels at each of these times throughout the day. Heading column 3 - Strength of Hunger (0-10) rate your hunger at each of these times throughout the day to see how hungry you really are. Write the number in the third column. After you do this task whenever you find you are full but still want to eat start labeling that feeling as a desire or craving not hunger. Do this task as many times as you need to to learn to distinguish between hunger and cravings or desires.
Diet Calendar Entries for 02 April 2010:
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1505 kcal
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Fat: 115.37g | Prot: 83.42g | Carb: 35.37g.
Breakfast: Butter, Baking powder, Egg, Cinnamon, Splenda, Flax seed. Lunch: Tomato sauce, Newman's Own Olive Oil, Lettuce, Eggs, Kraft Mayonnaise. Dinner: Garlic cloves, Tarragon, Oregano, Cumin, Canned tomatoes with green chilies, Onion, Ground Beef. Snacks/Other: Celery, Pork rinds. more...
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2658 kcal
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Activities & Exercise:
Walking (slow) - 2/mph - 45 minutes, Resting - 13 hours and 15 minutes, Sleeping - 10 hours. more...
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 Comments
huh..what a great concept..we used to just eat when we thought we were hungry...lol. I guess by the time you did all that you would forget about your hunger. I know sometimes when I think I am hungry I have a glass of water and it goes away..It sounds like your learning a lot Andrea..the more we know that better it is. Your doing great :)
02 Apr 10 by member: BCLenny
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Kitties and their claws can take a chunk out of us by accident. Usually, if mine are playful and attack us unprovoked, they get fussed at. But if they were provoked or dropped (out of a lap, for instance) or something, we tend to not fuss at them. Make sure you clean it out, and if need be, neosporin plus is great for helping keep it from being sore. That way you can keep doing your workout even with the kitty carvings. (LionO gave me a carving on the top of the foot a week or 2 ago, and I used bandaids to cushion it, antiobiotic cream to keep it clean, and that way I could keep working out without irritating it. :) )
02 Apr 10 by member: HuMJah
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I didn't fuss at mine and she actually fell out of my lap because she was trying to crawl on me while I had a lap full of computer...anyway I will go put some neosporin on it - great idea!
03 Apr 10 by member: Multiplicity1
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