Multiplicity1- Журнал, 26 апр 10

Well I did it again. I carefully measured my 1/4 c. of strawberries then I took two or three extra bites off the strawberry I was throwing away. Tomorrow or whenever I eat the rest of those strawberries I commit to not eating anything that is not measured. At least the strawberries are not giving me cravings. I was going to try blueberries yesterday but I didn't get around to thawing them out. I am going to try whole milk yogurt and 2% cottage cheese after I try blueberries, blackberries and cantelope. I didn't do so well with the raspberries - they gave me a headache but maybe mixed in with yogurt they wouldn't affect my blood sugar so fast.
My weigh-in is tomorrow. I have lost a lot of weight this week but I keep hoping I will lose that last .4 lbs. and get to 30 lb. lost so I can reward myself with a book and a video. Don't get me wrong I am extremely grateful for the weight I have lost and every day I get on the scale and I haven't gained even an ounce I heave a huge sigh of relief. I realized today that so far since I have been on OWL I have lost 9.6 lbs. in three weeks. I have added back almonds, macadamia nuts, strawberries, tried raspberries and tonight I try blueberries. I've only eaten 25 carbs or more about 6 times in that three weeks though mostly this week. I have been eating the nuts with the berries because they help me raise my carb count and they are not giving me cravings. I think that is OK because we are supposed to add only one new food at a time and the berries are the new food.
The Beck Diet Solution task for the day is to Get Back on Track after you have had a slip. The author talks about how we tell ourselves it is OK to eat what we want the rest of the day since we have already slipped up once. She discusses how we can get right back on track immediately by doing the following things:

1. Admit your mistake
2. Recommit to your diet
3. Draw a symbolic line by doing a non eating related activity like brushing your teeth
4. Give yourself credit for stopping
5. Watch out for feelings of failure and helplessness
6. Continue to eat normally
7. Learn from your mistakes

For example - Did you forget to review your Advantages or Response
cards?
Neglect to plan your food?
Forget (or not bother) to have your planned food available?
Meet up with someone who pushed food on you?
Encounter an unexpected trigger?
Wind up surrounded by food you hadn't planned to eat?

Make yourself a Get Back on Track Response card that says:

"Get Back on Track
If I've eaten something I shouldn't, I haven't blown it. It's not the end of the world. I can start following my plan again right this minute. Just because I made a mistake doesn't mean I should keep on eating. That makes no sense. It's a million times better to stop now than to allow myself to eat more."

Read this card once a day and as needed if you have slipped.

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