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10/10/18 3:34 P

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Hi Trina, I'm sorry about the struggles you are going through!
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How about restarting right after the pink book challenge is finished, mid November?
I wish you and your family all the best, and keep you in my thoughts.
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Edited by: KRISZTA11 at: 10/10/2018 (15:35)
Kriszta

Goal weight:
58 +- 1 kg /// 128 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


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TRINASFITLIFE's Photo TRINASFITLIFE Posts: 6,594
10/9/18 8:02 P

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Sorry, I'm really struggling because my DH is struggling with things and his mom dying. Seems like we all just kinda fizzled out. I may restart if there's interest. I just need a break.

~Trina
NC, EST
BLC C.A.M.O
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1 Corinthians 10:31 Whether therefore ye eat, or drink, or whatsoever ye do, do all to the glory of God.


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SUSAN_CDN's Photo SUSAN_CDN Posts: 723
10/3/18 10:57 A

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#3 and #5 are the Family Traps I need to work on. Feeling like I don't want to deprive the family and the Me Last trap.

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SUSAN_CDN's Photo SUSAN_CDN Posts: 723
10/2/18 9:19 A

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Good job on the weight loss, Trina! Fantastic!

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TRINASFITLIFE's Photo TRINASFITLIFE Posts: 6,594
10/1/18 10:31 P

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Oh dear, I've really been missing out a lot here and haven't done well keeping up. I apologise! I'm still going to continue on and keep posting. I got sick again, must be from stress.

Susan, Thank you! I reset my goals on the 16th and have lost 7 lbs since then. I really need to make progress no matter what, and Beck is certainly helping me. I've been working hard on my mind. I think of the response cards as truth cards to get the lies out of my mind. Seems to be working!

~Trina
NC, EST
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1 Corinthians 10:31 Whether therefore ye eat, or drink, or whatsoever ye do, do all to the glory of God.


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TRINASFITLIFE's Photo TRINASFITLIFE Posts: 6,594
10/1/18 10:25 P

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Chapter 6:
Family Traps: 

Here are types of family traps you may encounter. 

#1: The Criticizer Trap You have unsupportive family members who make negative comments. 

#2: The Rebel Trap You revert to old behaviors when interacting with your family. 

#3: The Can’t Deprive the Family Trap You keep tempting foods at home because you don’t want your family to “suffer.” 

#4: The Me-First Mule Trap Stubborn or controlling family members don’t want to make changes. 

#5: The Me- Last Martyr Trap You feel unentitled to ask family members to make changes. 

Create your own escape plans: Identify a future situation in which a family trap might arise. 

Record your sabotaging thoughts. 

Write a compelling response to each sabotaging thought. 

Develop a list of strategies. 

Review and revise your escape plan often. 

Share an escape plan you've made

~Trina
NC, EST
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1 Corinthians 10:31 Whether therefore ye eat, or drink, or whatsoever ye do, do all to the glory of God.


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SUSAN_CDN's Photo SUSAN_CDN Posts: 723
9/29/18 9:41 P

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Trina, I'm happy to hear your MIL is home and I hope she is able to remain home and be kept comfortable as possible with hospice care.

I'm proud of you for still trying to focus on the Beck techniques. Certainly not easy in this stressful situation, but it is really good that you are aware of the need to look after yourself while taking care of others.

I'm just about to start reading Chapter 8 Holiday Traps. Good timing for me because our Thanksgiving weekend is next weekend.

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TRINASFITLIFE's Photo TRINASFITLIFE Posts: 6,594
9/29/18 2:54 P

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Thank you so much!!! I appreciate all your support!

My MIL is home now receiving hospice care. She was able to get a hospital bed and everything. Hopefully, she'll be able to remain at home.

Thanks for baring with me through this. I'll get going on the next chapter to post asap. Things have calmed down a little, so I'll be here more regularly.

Now is the time to really focus on my journey and not stress eat through this time. My family, especially my DH and DS are having a difficult time. So going through these traps, as well as the Pink reading, well be vital during this time. I still need to take care of me while taking care of others.

Again, thank you for your support and baring with me!

~Trina
NC, EST
BLC C.A.M.O
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1 Corinthians 10:31 Whether therefore ye eat, or drink, or whatsoever ye do, do all to the glory of God.


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KRISZTA11's Photo KRISZTA11 SparkPoints: (140,598)
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9/28/18 3:45 A

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Thank you for sharing your insights about the blue book, Maria, wow you made great conclusions and progress!
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Enjoy your trip, speak to you soon in the pink book challenge!
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Kriszta

Goal weight:
58 +- 1 kg /// 128 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


430 Maintenance Weeks
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110
220
330
440
COMEBACKKID12's Photo COMEBACKKID12 Posts: 5,231
9/28/18 1:11 A

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Hi Trina! Sorry to hear about your MIL's condition. I will say extra prayers for her your husband and yourself as well as the family and loved ones. You all have each other, Hang Tough my friend.

"All our dreams can come true if we have the courage to pursue them." Walt Disney

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GOCALGAL's Photo GOCALGAL Posts: 5,142
9/27/18 10:46 A

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Trina, I too am so sorry for what and your family are going through. Sending hugs and prayers for family strength and peace through such a difficult time . emoticon emoticon

Trina, this blue book study has been extremely helpful! I have been motoring through it and I'm well into Chapter 9, the psychological trap. This is where I have the majority of my trigger points.

Chapter 7, travel and eating out traps gave me some good pointers since I will be out of town for a few days at the beginning of October for a short trip. Thanks to reading this book, I have an Escape Plan already started.

I have a some good momentum going here and realize through the daily writing down of my sabotaging thoughts how I have repeatedly gotten so close to getting where I really want and need to be (my maintenance range down by a few pounds), but I have sabotaged myself and talked myself out of it with excuses and faulty thinking. Also, how I continue to make maintenance harder than I need to and continue to fight weight creep because of these sabotaging thoughts.

My goal is to finish the blue book tomorrow and then get into the pink book when I get back from my trip. I want to repeat the next blue book study. Thank you! This one has been amazingly beneficial and eye opening for me.


Maria ~ So. Cal. ~ Pacific Time Zone
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"It's not the mountain we conquer,
But ourselves." unknown

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SUSAN_CDN's Photo SUSAN_CDN Posts: 723
9/27/18 9:31 A

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Trina, sorry about your MIL's declining health. Sad time for the whole family.
emoticon emoticon

Kriszta, you've motivated me with your description of you handle the "willing accomplice" trap. I'm going to work on that.
emoticon


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KRISZTA11's Photo KRISZTA11 SparkPoints: (140,598)
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9/27/18 4:00 A

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Trina, I'm sorry about your MIL's declining health, stay strong and try to take good care of yourself!
emoticon

In the past it was very difficult for me to resist food pushers, and - like most of you - mainly because of the "willing accomplice" aspect.
In the last few years it hasn't been a problem: everyone around me knows that I will not eat between meals, and I at meals I will eat what I planned. SO they don't even try anymore!
My favorite victories:
-my mom and dad know I visit them to chat, not to eat - and no longer offer me food unless it is an agreed meal invitation
-when a new colleague in the office offers me a goodie, those who know me often say "oh, she is not going to eat that"
emoticon
I take a break from the blue book reading until end of pink Beck Diet Solution challenge around 12th November - then I'll come back and continue, or even re-start!
emoticon

Kriszta

Goal weight:
58 +- 1 kg /// 128 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


430 Maintenance Weeks
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TRINASFITLIFE's Photo TRINASFITLIFE Posts: 6,594
9/26/18 5:21 P

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My MIL has been in the hospital since last Friday and is now in ICU. She's going downhill rather quickly from her cancer.

In light of spending the day at the hospital, I think I'm a food pusher. We stopped and got something in the way home, but our intended restaurant was closed. Instead of eating, I should've just got a drink. Sometimes, I'm my own worst food pusher, because I think I have to eat this and or not let it go to waste. This is getting me into trouble.

~Trina
NC, EST
BLC C.A.M.O
BLC Purple Phoenix Fall
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Beck Diet Solution, Co-Leader

1 Corinthians 10:31 Whether therefore ye eat, or drink, or whatsoever ye do, do all to the glory of God.


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SUSAN_CDN's Photo SUSAN_CDN Posts: 723
9/26/18 10:27 A

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I still struggle with the "willing accomplice" trap. It's hard to keep saying "no thanks" when deep down you really want it. I think people push the food on me because they know that I want it and they feel like they are doing me a favor by giving me permission to eat it through their encouragement. I've caved in the past, so no wonder they keep asking me if I want some. I have to stay consistently firm with the no thanks so that eventually they will really believe it when I say I don't want any. Right now, they don't think I mean it when I say no thanks.

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COMEBACKKID12's Photo COMEBACKKID12 Posts: 5,231
9/26/18 1:07 A

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My Mom is a food pusher. She wants me to get her mcdonald's for breakfast. emoticon But she says "Go get US some breakfast", assuming I don't want to prepare my healthy breakfast which i've been trying to do now. emoticon Same with lunch! I think for her, she doesn't want me to just get her something, she's trying to be generous. But somehow it always happens when i have a streak of healthy meals, intense exercise, lots of fresh large salads emoticon ...i gotta read up on that.

"All our dreams can come true if we have the courage to pursue them." Walt Disney

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GOCALGAL's Photo GOCALGAL Posts: 5,142
9/25/18 4:34 P

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I used to fall into the food pusher trap with a dear, well meaning friend but fortunately from repeatedly reading Beck and others, I now have strategies to maneuver out of it. There's one that I can still fall for ~ the willing accomplice trap. This is on me. I need to have a plan beforehand deciding yes or no, how much and then follow through.



Maria ~ So. Cal. ~ Pacific Time Zone
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"It's not the mountain we conquer,
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TRINASFITLIFE's Photo TRINASFITLIFE Posts: 6,594
9/24/18 7:23 P

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Chapter 5: Food Pusher Traps 

In this chapter, we’ll talk about how you can escape from food pusher traps; some of these concepts will play out even more dramatically in chapter 6, “Family Traps.” 

#1: The Chronic Hard Sell Trap People keep pushing you to eat even when you say no. 

To overcome food pushers, try the “broken-record” technique. Keep saying, “No, thank you,” over and over again to whatever they say. 

#2: The Passive Pushee Trap You wait for the pusher to stop pushing rather than just refusing. 

It’s not my family’s job to stop pushing food on me. They’re food pushers; that’s what they do. It is my job to stop giving in. I have to be the one to change. 

#3: The Buzz Kill Trap You feel responsible for making other people feel better about what they’re eating and drinking. 

It’s not my responsibility to make my family feel good about what they eat and drink, but it is my responsibility to make healthy choices that make me feel good. When I give in to a food pusher, I don’t much enjoy the extra food or drink anyway because I feel upset with myself and them. 

Resolve to make eating decisions on the basis of what’s important to you, not to others. Watch out for putting other people’s feelings above your own. If they feel bad about their own eating behavior, it’s not your responsibility. 

Establish a “new normal” with food pushers. As with all new things, the first few times will be the hardest. Stick to your guns and demonstrate to them that you never give in. 

#4: The People Pleaser Trap You’re concerned you’ll disappoint food pushers by turning down their food. 

“How disappointed will you be if you eat off track for the rest of the day and undo your hard work from the past week? 

How disappointed will you be if you continue this pattern and don’t lose weight? How long will your disappointment last?”“ What other costs will there be to you?” 

#5: The Illegitimate to Say No Trap You feel it’s not legitimate to say no to food pushers. 

Consider the legitimacy of your weight-loss goal. You’re entitled to resist food pushers and gain the benefits on your advantages list. 

#6: The Willing Accomplice Trap You don’t put up much of a fight because, truthfully, you want to eat! 

Develop a strong plan for what you will and won’t eat. Write it down and carry it with you. Spend a few moments seriously reflecting on your full advantages list. Make sure it’s crystal clear why it’s worth it to you to turn down food the food pusher is insisting you eat, especially if the food is enticing. Review relevant reminder cards. 

Now develop your escape plans: 
*Identify a future situation in which a food pusher trap might arise.
*Record your sabotaging thoughts. *Write a compelling response to each sabotaging thought. 
*Develop a list of strategies. 
*Review and revise your escape plan often. 



~Trina
NC, EST
BLC C.A.M.O
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Beck Diet Solution, Co-Leader

1 Corinthians 10:31 Whether therefore ye eat, or drink, or whatsoever ye do, do all to the glory of God.


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TRINASFITLIFE's Photo TRINASFITLIFE Posts: 6,594
9/24/18 11:03 A

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I apologise for not being here! I got a new browser and hopefully that'll help post. It's been hit or miss. I've been sick to. Hopefully this new browser will work better. I have to have an ad free blocker browser, or I wouldn't be able to post anything because a pop up would take over my screen, saying I won $1000 at Wal-Mart or Amazon, or Spin the wheel for a prize. I'd lose everything, close out the browser and start again. That would happen 5 times trying to post once. That's crazy!

Anyway, I think I've finally got that fixed.

I'll be posting the next chapter later today! WOOHOO!

~Trina
NC, EST
BLC C.A.M.O
BLC Purple Phoenix Fall
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1 Corinthians 10:31 Whether therefore ye eat, or drink, or whatsoever ye do, do all to the glory of God.


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GOCALGAL's Photo GOCALGAL Posts: 5,142
9/23/18 8:55 P

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Having strategies and awareness written down because I was eating later than I like or I'm used to really paid off. My coming home hungry and tired dinner Thursday not only went well but I wrote a similar escape plan for my 50th Class Reunion dinner last night and it was also successful. I am as happy as a clam!

Last night some of my strategies included bringing a healthy snack which I did not eat, staying away from the hors d'oeuvres table which I did, water and more water, and getting up and dancing. Dancing was much more fun than eating everything on my dinner plate. I chose to have a piece of cheesecake but ate only half because experience has taught me that too much deprivation can backfire.

I continue to follow and check off the strategies on my daily Foundation Checklist. I am forging ahead on the blue book hoping to absorb as much as I can before the pink book study starts.

Maria ~ So. Cal. ~ Pacific Time Zone
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"It's not the mountain we conquer,
But ourselves." unknown

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KRISZTA11's Photo KRISZTA11 SparkPoints: (140,598)
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9/23/18 5:42 A

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Maria, your escape plan for coming home tired sounds great,
I imagine elimination of rushing will help cut the "vicious cycle" of stress and more stress.
When I feel tempted to eat quickly, and I give in, I always find that eating quickly always makes it worse, because it creates a sense of urgency.
How did the family dinner go?

Susan, great job with the "No Alternatives" trap!
So true, doing so we just create 3 problems instead of the original one.
emoticon

This week I read the Emotional Eating traps,
and reviewed the Escape Plan and my "Emotional Eating Toolbox" I created last summer.
It still suits me, so I didn't need to create a new one.
New discovery: while last year I thought the Trying to Numb the Pain and No Alternatives no longer bother me, I realized they do when I face an extremely painful emotion or a very trying chain of events. I'll watch out for this,


Edited by: KRISZTA11 at: 9/23/2018 (05:49)
Kriszta

Goal weight:
58 +- 1 kg /// 128 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


430 Maintenance Weeks
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110
220
330
440
GOCALGAL's Photo GOCALGAL Posts: 5,142
9/20/18 4:38 P

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Susan, what a great Reminder Card and way to view your source of stress as an opportunity and a positive.

I have continued writing out my sabotaging thoughts. It is proving so beneficial. I have even lost a little weight and find myself because of this, saying "go ahead and get a little something, you're losing weight". My Reminder:. "You've fallen into this trap before. Keep going, get where you want and then start adding more food responsibly."

I haven't made up my mind about choosing 3 meals and how many snacks daily. My snacking mostly is really healthy but it adds up and is too often done for the wrong reasons.

I am testing my "coming home from yoga hungry and tired" Escape Plan to the max. I have deliberately invited family for dinner after yoga tonight. Everything will be laid out and ready to go. Let's see if I can resist being a grump and in a big hurry. If I succeed my family may not recognize me. lol

Maria ~ So. Cal. ~ Pacific Time Zone
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"It's not the mountain we conquer,
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SUSAN_CDN's Photo SUSAN_CDN Posts: 723
9/20/18 9:48 A

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Maria, good for you for taking the time to write an escape plan and becoming aware of how your behaviour was affecting your peace, joy and harmony.

I'm reading Emotional Eating Traps and #2 No Alternatives Trap talked about how eating to calm yourself turns 1 problem into 3 because you end up with:
1. the original problem
2. feeling bad and out of control
3. gaining weight.

This made an impression on me and was Reminder Card worthy. In fact, I added something to the Reminder Card...

Doing something productive as a distraction will:
1. accomplish something
2. make me feel good about myself
3. increase my resistance muscle
4. make me feel confident that I can handle stress
5. help me lose weight.

It may not solve the original problem, but at least I'm getting some benefits instead of increasing the number of problems. I'm starting to think I might be able to view stress as an opportunity instead of a negative.

My sister-in-law cleans her house when she is stressed.....her house is spotless! LOL!

This chapter lists other distractions that focus more on relaxation and it said to get more ideas for distractions to enter "pleasurable activities" in a search engine....um....not sure what might come up!
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Edited by: SUSAN_CDN at: 9/20/2018 (09:50)
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GOCALGAL's Photo GOCALGAL Posts: 5,142
9/19/18 5:21 P

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I wrote my first escape plan: "Coming home from yoga~late, tired, hungry". After writing all this down beforehand, I came home last night amazingly more aware of how rushed, grumpy, anxious I become on these nights. It also often happens two days a week when I come home after water aerobics and errands.

What an eye opener of how unproductive this behavior is to my peace, joy and harmony, especially immediately following yoga. My best strategy came straight from my yoga training which was to take a deep, relaxing breath. Other strategies~do not rush or fret. Be calm and stay in control. Deliberately postpone by sitting down. I prepared some celery pt/btr sticks for back up that ended up being an after dinner snack.

I did not sit down beforehand and deliberately prolong eating dinner but the other strategies worked well.

My new, #1 Reminder card: Anxious, rushed eating especially after yoga and water aerobics is a "learned, optional behavior" (Beck), counterproductive and not necessary. Take a deep breath, relax, deliberately slow down and even postpone eating.
Getting and remaining at the low end of maintenance where I am happiest, look and feel my best requires control. No more anxiety, hurrying, or rushing taking away my joy, peace and harmony. I CAN do this!

Continuing to follow and check off almost all of the Foundation Strategies Checklist.

Maria ~ So. Cal. ~ Pacific Time Zone
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"It's not the mountain we conquer,
But ourselves." unknown

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9/18/18 2:45 P

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Great news, Christi!
emoticon

Susan, we've got this!
emoticon

Maria, it sounds like verbalizing and writing down those sabotaging thoughts helps you see clearly. I feel the same about disruption of routines, it is a risk for me too.
emoticon

Kriszta

Goal weight:
58 +- 1 kg /// 128 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


430 Maintenance Weeks
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TNCOUNTRYLIFE's Photo TNCOUNTRYLIFE Posts: 2,705
9/18/18 11:47 A

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My book finally arrived. emoticon
Will try to read and catch up.

Striving for strength and balance in mind, body and spirit!!

-Christi


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SUSAN_CDN's Photo SUSAN_CDN Posts: 723
9/18/18 9:45 A

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I'm a little behind and I am at the same spot as you are Kriszta. #4 When Things Calm Down Trap is one I struggle with too. When I have a lot going on, I have a tendency to tell myself it's too stressful to focus on my plan and I'll set it aside until things calm down. #4 gave me a different perspective, which makes sense....that "keeping your eating on track during stressful periods can help you feel generally more in control, lowering stress instead of adding to it". It's a good way to look at it instead of feeling that it would be stressful to try to stay on track or that indulging yourself will relieve your stress.

I'm starting Chapter 4 today "Emotional Eating Traps" (I know I need this one!)

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GOCALGAL's Photo GOCALGAL Posts: 5,142
9/18/18 8:28 A

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Since beginning this study, each day that I wrote out my sabotaging thoughts I had a successful day. I decided to do it in my head yesterday and ended up eating more than planned.

Trying to recall what I was thinking was not easy but I did my best to write my sabotaging thoughts along with writing reminders.
My escape plan: EVERY TIME MATTERS. Wait, distract, eat slower, enjoy more, no hurry, not starving, you can do this! I will write ST's tomorrow.

I am not sure which emotional trap trapped me. There was a lot going on in my home and my head with a friend who gives professional massages coming over to give DH, DD and myself massages around dinner time. It was a real treat but it threw off dinner time and other nightly routines. I love my routines.

I will reread this chapter and work harder to take the time to write down ST's and follow through with a reminder and escape plan.

I am weighing daily and checking off my foundation strategies list.

Maria ~ So. Cal. ~ Pacific Time Zone
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9/18/18 3:25 A

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Thank you, Trina for posting chapter 4 Emotional Eating traps!

I'm still a bit behind,
just read Chapter 3 Stress Traps chapter which is not a high risk area for me,
but this one is exactly what I struggled with this summer, and basically every summer.
#4: The When Things Calm Down Trap You think it will be too difficult to work on healthy eating during a stressful time"
and came to a similar conclusion and experienced what wrote "Kirsten" on her reminder card:
"Even though I think maintaining control over my eating will make me feel more stressed, it actually makes me feel less stressed. Staying on track, even when it is hard, feels good and reduces my stress."
This is how far I got - I'll look into this tonight, and revise my Escape Plan.
emoticon - I give myself credit, so as not to forget about it! : )

Kriszta

Goal weight:
58 +- 1 kg /// 128 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


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TRINASFITLIFE's Photo TRINASFITLIFE Posts: 6,594
9/18/18 12:22 A

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Kriszta and Susan, Excellent information and perspective about maintenance. This definitely needs to be an ongoing journey. We can't go back to how we ate before, or we'll regain the weight. Yet, we don't have to be quite as strict. Until I reverse my diabetes, certain foods are off limits, but to say I'll never eat a biscuit or dessert again, ever, is simply not happening for me.

~Trina
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1 Corinthians 10:31 Whether therefore ye eat, or drink, or whatsoever ye do, do all to the glory of God.


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TRINASFITLIFE's Photo TRINASFITLIFE Posts: 6,594
9/18/18 12:14 A

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Chapter 4: Emotional Eating Traps 

FOOD may comfort us, but it is NOT the answer! While food may distract you from your discomfort, you'll end up regretting not staying on your plan! 

Emotional eating never solves problems. It just creates new ones. 

You need to learn to deal with discomfort a new way. 

The way to escape emotional eating traps is to learn how to deal with discomfort in a new way. Instead of turning to food when you experience negative emotions , you can try to solve the problem you’re upset about or adopt a more reasonable view of the problem. But if you are seeing the problem accurately and there’s nothing you can do at the moment to solve it, you need to learn to accept your distress. Accepting distress is a learning process. A reasonable interim strategy is to focus on something else. 

Common traps are: 
#1: The Trying to Numb Pain Trap You believe it’s not okay to feel negative emotions. 

#2: The No Alternatives Trap You believe that if you’re upset, the only thing you can do is eat. 
Make a list of activities you can do besides eat. 

#3: The Entitlement Eating Trap You believe you deserve to comfort yourself with food. 
Find other ways to comfort yourself. 

#4: The Killing Time Trap You turn to food when you’re bored, tired, or procrastinating. 

First, identify situations that are common to you, then, 
1. Think of your sabotaging thoughts 
2. Write your responses 
3. Make a list is strategies. 

Here's my example: 
Situation: I get very discouraged when my husband is overwhelmed himself with work and school, and I can't talk to him.

Sabotaging thoughts: 
I need my carby comfort food because I'm not getting my way.

Reminder: My husband has a great work load, and just because I'm not getting my way, doesn't mean I should dive into carb laden comfort foods that do NOT do well with your diabetes.

If you eat foods you know you shouldn't eat, you'll still feel bad and you'll feel even worse that you didn't stick to your plan. 

Strategies: 
I'm going to meditate on scripture to ease my mind. 
I'm going to pray for strength. 
I'm going to exercise and focus on my advantage list. 
I'm going to play with the kids 
I'm going to practice my violin

Do this for EACH Emotional Eating Trap you have! You could have 5 or more sheets of the Escape Plan Template filled out to address each future emotional eating situation. 

~Trina
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1 Corinthians 10:31 Whether therefore ye eat, or drink, or whatsoever ye do, do all to the glory of God.


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KRISZTA11's Photo KRISZTA11 SparkPoints: (140,598)
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9/17/18 3:09 A

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Trina, I'm glad the storm was not dangerous in your area, and it didn't cause power outage either!
emoticon

Susan, thank you for highlighting this important point in foundation strategy 9.
emoticon
So true! Many Sparkers need to add 2-300 planned calories per day to turn weight loss trend into maintenance, but that's a tiny amount, and makes no difference in lifestyle. On the other hand, any episode of unplanned eating easily adds 500-1000 calories to a day's calorie consumption, and easily turns weight loss into weight gain, not maintenance.

I wrote a new Advantages Response Card, and complete the Foundation Strategoes checklist every night.




Kriszta

Goal weight:
58 +- 1 kg /// 128 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


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SUSAN_CDN's Photo SUSAN_CDN Posts: 723
9/16/18 4:47 P

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Trina, I'm happy to see that you getting through the storm okay.

Chapter 2, Foundation Strategy #9: Adopt and adapt an eating plan you can follow for life. I'm used to the idea that you have to eat less than normal people in order to lose weight and that once you get to your goal weight you will be able to eat more. What jumped out at me when I read Strategy #9 was:

"The changes you make to lose weight are exactly the same changes you need to maintain weight loss. Dieting and maintenance are identical....The best diet is one that's healthy and that you can stick to--and that has a truly sustainable calorie level, given your lifestyle and appetite.....Remember we don't want you to make any changes in your eating that you can't keep up. It is completely unrealistic to think that you can eliminate your favorite foods long term.

This made me look at my diet plan a little differently. I have to figure our how much I would be able to eat to maintain my goal weight, and figure out how to work some of my favorite foods into my meal plan while maintaining a healthy, balanced diet. So my "diet plan" should not be just a temporary thing until I have lost my weight....it should be the way I'm going to eat even in maintenance, it will be a change in lifestyle. I think that looking at it this way, I might not feel as "deprived" as I sometimes do when I am "dieting" and I'll stop yearning for the time when the "diet" ends and I can eat normally. This is a forever change.

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TRINASFITLIFE's Photo TRINASFITLIFE Posts: 6,594
9/16/18 2:54 P

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WOOHOO! Much to catch up with! The weather here isn't bad. Some strong winds and rain, but I haven't lost power. Only my internet was really really slow. Today is my busiest day of the week, but I just wanted to pop in and say I'm weathering the storm from Florence ok. Lots of broken branches, especially in the road. Glad we didn't lose power!

I'll post the next chapter on emotional eating Monday night.

Let's have a great week!!

~Trina
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1 Corinthians 10:31 Whether therefore ye eat, or drink, or whatsoever ye do, do all to the glory of God.


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GOCALGAL's Photo GOCALGAL Posts: 5,142
9/15/18 11:25 P

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You were so right Kriszta, capturing my sabotaging thoughts today was extremely helpful. It was eye opening to realize just how much I think about food when I am home. My withering "resistance muscles" finally got some much needed exercise. I hope to build them back up. I went over chapter 2 again and I am starting to get it now.

I also worked on my reminder cards. Examples are:

I am absolutely not eating this unplanned food. Yes I am a little hungry but I can wait until lunch. One transgression leads to another. It leads to internal conflict. Just say NO!
Every time I do not give in I'm strengthening my resistance muscle. I have learned to say no to food samples. I can learn to say no to unplanned snacking.

Linda those Pure packets at WM sound good. I am going to check them out..





Maria ~ So. Cal. ~ Pacific Time Zone
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9/15/18 4:24 P

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Kristin, thank you for sharing your sabotaging thoughts and helpful responses, they are great!
And congrats to the 7 pound loss!

Maria, I'm glad you got the book. Yes, the introductory chapters are really loaded, just a few short subchapters covering skills we spent several days on in the pink book. Take your time! Capturing sabotaging thought is so helpful.

Linda,, it must be fun to enjoy your son's company and you made great observations too!

Last week I didn't have time to read much, but today I started to complete the Foundation Strategies Checklist. I completely forgot to give myself credit throughout the day, and need to work on building up my resistance muscle, especially when I do meal prep and cooking.
Started to collect worth it memories in my notebook.
And I need to create a new Advantages List.

Edited by: KRISZTA11 at: 9/17/2018 (02:57)
Kriszta

Goal weight:
58 +- 1 kg /// 128 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


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LINDAINALABAMA's Photo LINDAINALABAMA SparkPoints: (77,860)
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9/15/18 12:44 P

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Hey Team,

I'm not here every day but I am following along.

To stay positive, I am making the 3 columns to have a good look at how I sabotage myself.

I had not rated "pressuring myself to eat out with family" very high, but I need to change that. When my son calls, I drop everything and go, TWICE this week. I realize it's not the GOING but what I choose to eat. One day it was roast beef with fried potatoes and banana pudding - a NO-NO for my KETO diet. The next time it was Applebees and I had the chicken and blackened shrimp which would have been fine but I had potatoes, remembering after that I could have had broccoli instead. Oh, there was a third time - his wife is out of town so I guess I'm his eating partner - haha. But I had a WM salad with boiled shrimp. So that was a win.

Rewarding Myself for a hectic day is not under control. I think the answer is keeping Atkins bars and shakes on hand. They fit into KETO really well.

I didn't see the post about H2Orange but I use the little Pure packets I found at WM. I like lemon and watermelon. One straw sweetens a bottle of water. I partially freeze them. They don't have aspartame in them.

Thanks for the chat. It does help.

Linda

Lindainalabama
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9/14/18 8:55 P

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Hurray my library copy of Beck's Blue book has arrived! I'm still waiting for my own copy from Thriftbooks to write in and to keep. Christi, I hope your book has arrived by now. I've started reading and I'm feeling a bit overwhelmed.

Kristin, thank you! Your list of sabotaging thoughts really encouraged me and I have written some of my own tonight after eating an unplanned slice of leftover cake.. My goal is to keep my notebook close and to write down as much as I can of the sabotaging self talk I have been fooling myself with lately.

I will keep reading and working to catch up. I was opposed to weighing every day since for years I have been weighing only once a week but can see logic in Beck's reasoning so I will try this out also. Trina my thoughts and prayers are with you that hurricane Florence will not impact your home or community.

Edited by: GOCALGAL at: 9/14/2018 (21:02)
Maria ~ So. Cal. ~ Pacific Time Zone
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9/14/18 11:40 A

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I'l be out next week on vacation (my last for the year). I am making an escape plan to help keep me on track, and it'a almost completed. I identified the sabotaging thoughts and helpful responses, and i'm finishing up the strategies. I've done it over a few days so I have time to think about it and absorb the ideas.

Sabotaging Thought:
It's vacation, it's ok to loosen up a little bit!

Reminder:
It's ok to loosen up a little bit, but if I want to maintain my weight loss, I need to recognize that I'll only be able to have a couple hundred more calories a day. This means I'll need to plan and make choices. In the end, making healthy choices will make me a lot happier than eating too much on vacation.

Sabotaging Thought:
I want to have a whoopie pie every day because I cant find them at home.

Reminder: I wouldn't have a whoopie pie every day at home, even if I could find them. So I shouldnt expect to have that here.

Sabotaging Thought:
I won't have as much fun if I dont have another glass of wine/drink.

Reminder:
It's ok to have more drinks than I would during a normal week, as a part of my plan. I can still have fun and I'll be a lot happier than I would be if I gained back the weight I lost. Plus, extra drinks tend to weaken my resistance.

Sabotaging Thought:
I'm going to be burning a lot of calories, it's ok to eat more!

Reminder:
I can eat a little more, but I need to stick with my plan to keep my resistance muscle strong. I know how I am; once I start giving in to my cravings, it usually snowballs. And truthfully, it's ok if I have a calorie deficit!

Sabotaging Thought:
I'm gong to feel deprived if I dont let myself have a lot of treats.

Reminder:
It would be great if I could eat like I used to and not gain wright, but I can't. Fortunately I can still have treats, just fewer of them. So I need to make sure I enjoy every bite!

I have a strategy too. It revolves around allowing myself to have 200 additional calories a day, continuing to plan my meals, allowing myself 3 treats or desserts a week as a part of my plan, etc.

I'll keep reviewing it daily. I've lost 7 pounds and I am starting to be able to see the difference. I don't want to gain it all back, so that is really a motivator for me right now.

Hope all is well with everyone!



Kristin
Maryland USA
Eastern Time Zone

We are what we repeatedly do. Excellence, then, is not an act, but a habit.
-- Aristotle




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TRINASFITLIFE's Photo TRINASFITLIFE Posts: 6,594
9/11/18 8:16 P

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Christi and Maria, I'll slow down on posting the chapters so you have a chance to catch up. That kinda works well with hurricane Florence coming. I hope your books are coming soon!

Talkinrg time to work on Beck skills is a good idea. I'm doing the same!

Edited by: TRINASFITLIFE at: 9/11/2018 (20:18)
~Trina
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1 Corinthians 10:31 Whether therefore ye eat, or drink, or whatsoever ye do, do all to the glory of God.


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TNCOUNTRYLIFE's Photo TNCOUNTRYLIFE Posts: 2,705
9/11/18 6:24 P

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I'm still waiting for my book too!! emoticon Apparently it is taking an extremely long route to get here!!

Striving for strength and balance in mind, body and spirit!!

-Christi


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9/11/18 6:16 P

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I'm still waiting for my Beck Blue book to arrive. I am remembering to read my Advantage Response Card only once or sometimes twice a day and forgetting to eat slowly and enjoy my food at some meals. I am amazed at how easy it has been for me to fall away from good these good habits and strategies but I will keep working on them because I know how well they work. I need to start working on my stress response cards.

Maria ~ So. Cal. ~ Pacific Time Zone
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TRINASFITLIFE's Photo TRINASFITLIFE Posts: 6,594
9/11/18 3:07 P

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Kristin, I am not fully experiencing everything yet at those point either. I need to stop "getting my feet wet" and jump in fully and do everything the best of my ability. I need to give this my all, or expect ho-hum results.

Susan, I'm so glad how much you share what exactly you're doing with Beck. I need to table my advantage cards both morning and night too. The only way I'm going to drill this stuff in my head is to review it more than I think I need it!

I need to make more stress response cards. I think my escape plans are pretty much the same, but my response cards needs too be updated, and I need more of them too! My other stressful times are with the kids and dealing with their bad behavior.

~Trina
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1 Corinthians 10:31 Whether therefore ye eat, or drink, or whatsoever ye do, do all to the glory of God.


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TRINASFITLIFE's Photo TRINASFITLIFE Posts: 6,594
9/11/18 2:55 P

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Chapter 3: Stress Traps:

Below is the list of key stress traps:

#1: The Too Busy Trap Your life feels too packed and stressful to make time for healthy eating.

#2: The Unreasonable Rules Trap You create overly restrictive rules for yourself that lead to stress.

#3: The De-Stress with Food Trap You eat to relax after a stressful day.

Escape the De-Stress with Food Trap When you don't give yourself enough opportunity to decompress, you run the risk of using food as a pressure valve. Zeroing in on your moments of greatest stress and figuring out how to solve the problem can help you defuse the stress so you don't try to stuff it down with food.

#4: The When Things Calm Down Trap You think it will be too difficult to work on healthy eating during a stressful time.

Reflect and Recommit: Why I Want to Escape This Trap You have a choice . You can keep allowing stress to overwhelm your weight-loss efforts and suffer the consequences. Or you can decide to make a change.

Use the Template for Escape Plan to plan out your escape against stress.
I'll give mine as an example:
1. Think of your sabotaging thoughts and write those out.
Eg. I'm stressed out about how my husband is dealing with the amount of hours for his job, his lack of sleep, and full-time school to stay on track with my nutrition and exercise plan.

2. Think and write out your reminders.
Eg. You may be stressed out about you husband his job, lack off sleep, and his school, but your health is important to yourself and the family. You can't help them if your diabetes isn't controlled with your diet and exercise.

3. Think and write out what your strategies.
Eg.
Instead of worrying, I'm going to look at my Ebenezer journal and pray.
I'm going to meditate on scripture to ease my mind.
I'm going to pray for strength.

So the key is using the Template Escape Plan that I linked to the Beck website or you can use your own paper and write in 3 columns for sabotaging thoughts, reminders, and strategies.

As I go thru my cards, I've realized that things certainly do change. While I'm still generally stressed, what I'm stressed about has changed. So it certainly helps to be reviewing response cards and make new ones when the circumstances change.

Edited by: TRINASFITLIFE at: 9/11/2018 (14:58)
~Trina
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36BEATRICE's Photo 36BEATRICE Posts: 2,707
9/11/18 2:11 P

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Kristin, I am not doing the Blue book, but i certainly can relate to finding the right balance and to your experiences. It is different for each of us, "an experiment of one".My plan is to determine what it will be and then remember that it was me that decided it and not some diet book/plan/guru, and STICK to it.
I hope that remembering that this is my choice and my decision will make that more easy to sustain long term.
I find the H2Orange tactic very helpful.(i don't remember who wrote about it recently, but thank you for the tip)
Good luck to all of you in finding that sweet spot that feels right.

Rachel



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9/11/18 9:45 A

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Trina, wishing you well in your hurricane prep. We are in MD so less prep but still worried.

I read the first two chapters and skimmed a few more. I already keep my checklist every day but realized I was kind of phoning it in on a few things, so I am working on experiencing them more fully. Truly enjoying every bite, sitting down for every bite. I realized I had been grabbing a few toasted pecans that I usually put on my yogurt. No more! I also updated my response cards to reflect the sabotaging thoughts and responses. On eating things I hadn't planned to, on not fooling myself, on not having an extra drink on the weekends. I also made a card on not being so hard on myself when I make a mistake.

My next job will be making an escape plan for vacation traps. We are (hopefully, if Florence doesn't change our plans!) travelling to Maine next week to visit friends and have a few days of relaxation and hiking. I am sure at some point a voice in my head will say, "go ahead, have another whoopie pie! You can't get those at home!" Or, "it's your vacation, go ahead and splurge. You can make up for it later!" My hope is that if I have a plan and a strategy in place which will help me stay on track but allow me some treats, I will be able to maintain my weight loss. I'm afraid that if I restrict myself too much, I will do as I've done in the past, which is come home and feel disappointed and deprived and then binge. I want to find a good balance.

I hope others are finding the Beck blue book helpful. Cheers to all!





Kristin
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We are what we repeatedly do. Excellence, then, is not an act, but a habit.
-- Aristotle




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TRINASFITLIFE's Photo TRINASFITLIFE Posts: 6,594
9/11/18 12:35 A

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Now I'm preparing for hurricane Florence to hit. I'll post the chapter on Stress Tuesday or Wednesday morning.

I'm expecting power outages and I'm on well water, so we'd have no water. I need to fill up totes with water to be able to "flush" the toilet. Talk about stress! LOL

~Trina
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9/10/18 7:23 A

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Sorry I was AWOL, LOL. I had my birthday weekend. I'm glad to say that I made cake, but only planned on eating it on my birthday and I did that. The kids are the rest. I'm so happy about that.

I'm still having trouble with the foundations. I'm going to have to write them out with my note cards. I'm certainly the type that needs constant reviewing. I have to tell myself that this is a process. Only consistent practicing these skills are going to produce the change that's desired.

I'll be back later to post about the next chapter on Stress and to respond to everyone.
emoticon

~Trina
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9/9/18 3:11 P

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Checking in. As I mentioned on the other thread, I have been doing pretty well until Friday night when the rebel kicked in. I also did the quiz and most of the traps apply to me. We're going on vacation next week so I'll focus on making a plan for travel and eating out this week.

Kristin
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We are what we repeatedly do. Excellence, then, is not an act, but a habit.
-- Aristotle




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9/9/18 2:23 P

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Big thanks to Trina and Kriszta for leading the two studies and for mentioning the printouts. I've printed them both and started today. The quiz was very informative and I can see that I need the most work in the emotional and psychological sections. Thinking back I realize how different my answers would have been a few years back before my first time reading through the Pink Beck book.

Like Susan I started on #2 and it made a huge difference this morning. Very happy and already giving myself credit because this is just what I needed to get focused.

Maria ~ So. Cal. ~ Pacific Time Zone
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9/9/18 1:07 P

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I started working on Strategy #2 today...sit down, eat slowly, enjoy every bite. I'm marking my Foundation Strategies Checklist.

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9/8/18 9:50 A

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I've been pretty consistent with reviewing my advantages (usually twice a day). But I had memorized them and was reviewing them in my head. The Blue Book says it is important to "read" them, not just "think" them. So I've switched over to reading them. I have the list beside my laptop and I read it in the morning and at night.

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9/7/18 1:58 P

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Hey Beck Team,

Happy to be back for my 3rd time to refresh my Beck skills. I took the Quiz and am proud of how well I did in most areas.

Emotional Eating is a 6 and Getting Off Track is a 3.

Im doing well with the KETO INTERMITTENT FASTING plan. If I have sugar in the house, I WILL EAT IT until it is all gone, so I took all my Atkins bars to DD, next door. I cant eat one, I have to have 3!!!

I reward my hard work on the diet with a meal or day off. But again, I cant behave. I have cake, ice cream, DQ sundae, you name it. I instantly put on 5 pounds and it takes me a week to get it off. So, I am going to TRY REALLY HARD to only have one ice cream cone on my day off. . . RALLYS chocolate waffle cone. Oh Man!!!

Ive got to locate my Beck Cards. But the Top 10 will help me a lot.

Good luck to us all.
Linda


Lindainalabama
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TRINASFITLIFE's Photo TRINASFITLIFE Posts: 6,594
9/6/18 11:50 P

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Honestly, I have work to do with the daily check list. But, that's ok. This is a work in progress. Going through the Pink reading will help reinforce that. The Blue book though kinda socks it to me where I really need it. I think I'm partial too the Blue book.

I'm going to keep the daily check list available in the morning to go over. Trying to keep my goals front and center in my mind.

Kristin, That's great that you have the foundational steps down! WOOHOO! I'm glad going over the Diet Trap Solution will help you. Like Beck said, the Diet Trap Solution picks up where Pink left off.

Susan, That's awesome to hear! The Beck website has a lot of good stuff there. I hope the charts are helpful to you!

~Trina
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1 Corinthians 10:31 Whether therefore ye eat, or drink, or whatsoever ye do, do all to the glory of God.


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SUSAN_CDN's Photo SUSAN_CDN Posts: 723
9/6/18 11:09 P

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That's great, Trina! Thanks! I clicked the link to the Beck website and printed the charts. It also introduced me to the Beck website, which looks like it has some helpful information. I was reading an article about how to handle dessert.

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TRINASFITLIFE's Photo TRINASFITLIFE Posts: 6,594
9/6/18 9:54 P

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Chapter 2, Foundational Skills/Strategies

Master each skill (not just the ones you feel like learning) one by one, in the order they are presented, and you will learn how to diet, not just what to eat. These ten strategies are used throughout the book because they are essential for avoiding or escaping from traps.

The ten core skills you'll use to escape your traps are contained in the foundation strategies checklist . Fill out this chart every evening. For the first few days, you will focus only on Foundation Strategy #1, and you'll have only one box to check off . Make sure you've practiced this skill for a few days or a week and have mastered it before adding Foundation Strategy #2. Continue like this, systematically making your way through the list and mastering the foundation strategies in the order they are presented.

Foundation Strategy 1: Create an advantages list to motivate yourself every day.

Foundation Strategy 2: Sit down, eat slowly, and enjoy every bite.

Foundation Strategy 3: Give yourself credit each time you practice a skill or make a positive food choice.
DON'T skip this skill!!

Foundation Strategy 4: Create "reminder cards" to respond to your sabotaging thoughts.
How to create a card:
- Every morning, look ahead and ask yourself, what challenging eating situations (traps) will you encounter that could lead you astray? What do you want to tell yourself in those situations?
-When you regret eating something, what did you tell yourself that lead you to eat you weren't supposed to eat, and how do you wish you had answered that thought?

Foundation Strategy 5: Weigh yourself daily.

Foundation Strategy 6: Build up your resistance muscle.
-Every decision matters. Strengthen your resistance muscle rather than giving in muscle.

Foundation Strategy 7: Manage hunger and cravings
-Create a list of distractions to deal with cravings

Foundation Strategy 8: Eat according to a schedule
-Spontaneous eating leads to trouble as it almost always leads to overeating
-Focus on WHEN and WHAT

Foundation Strategy 9: Adopt (and adapt) an eating plan you can follow for life.
-One that keeps you nourished and resist urges to eat food you'll later regret
-Increases your accountability

Foundation Strategy 10: Capture "worth it" memories to remind you why it's worth it to stick to your plan.
-Write down your experiences wherever provides you with the opportunity write them do ham and review them. Read through this at least once a week.

Here's the list to use daily. Can download it at the Beck Diet Solution website in pdf format.



How to Create Escape Plans:
1. Specify the trap.
2. Describe a specific situation in which this trap might arise.
3. Record your sabotaging thoughts.
4. Write a compelling response to each sabotaging thought. ANSWER your sabotaging thought.
-look through reminder cards you already have
5. Develop a list of strategies.
-look for additional sabotaging thoughts. Like, I know I should get up from the table and read my advantages, but I don't feel like it.
-Review your plan often
-Revise your escape plan. Is it working? Are your reminders strong enough, and do you need extra strategies? Modify if needed.


Escape plan template available at the Beck Diet Solution website. The link is below

Now you're armed with the 10 Foundation Strategies and instructions for creating your escape plans.

Next, we'll cover Stress and Emotional Eating Traps and use these templates!

Here's the link to get the charts in pdf format

diet.beckinstitute.org/resources/

Edited by: TRINASFITLIFE at: 9/6/2018 (21:56)
~Trina
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1 Corinthians 10:31 Whether therefore ye eat, or drink, or whatsoever ye do, do all to the glory of God.


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KRISKECK's Photo KRISKECK Posts: 1,236
9/6/18 1:32 P

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I read the first two chapters, and Susan, I agree with you, this is what I need right now. For the most part, I have the Foundation skills down. I do the checklist every day. But I'm still likely to fall into the traps. I did the quiz and will post my results later. The usual suspects... stress, family, emotions. Kriszta, you must be very proud when you look at that change. Trina, thanks for kicking this off!

Kristin
Maryland USA
Eastern Time Zone

We are what we repeatedly do. Excellence, then, is not an act, but a habit.
-- Aristotle




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TRINASFITLIFE's Photo TRINASFITLIFE Posts: 6,594
9/5/18 10:45 P

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Yes, I think we all need to take better care of ourselves, and we do have a lot of work to do!

I'm going to post chapter 2 on Friday or later Thursday night about the Beck foundations. If you have the book, feel free to add too the discussion. Chapter 3 is about stress. I'm going too spend time with this chapter liver the weekend for sure!

Knowing were our weakness are half the battle, because we can change our thinking. That's exactly what we are going to do!!

Kriszta has some excellent blogs for insight for targeting sabotaging thoughts and practicing the Beck skills. I hung out there the other day reading about 2 handfuls of blogs!

Sue, I can identify with that because of my diabetes. It's not fair that I have to eat a certain way.


We can do it ladies! The first 2 chapters get our feet wet so we can concentrate on our weakness. I'm weak all over, LOL

Edited by: TRINASFITLIFE at: 9/5/2018 (22:46)
~Trina
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1 Corinthians 10:31 Whether therefore ye eat, or drink, or whatsoever ye do, do all to the glory of God.


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TNCOUNTRYLIFE's Photo TNCOUNTRYLIFE Posts: 2,705
9/5/18 9:54 A

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I am still waiting for my book to get here. I followed link to quiz.

Stress 9
Emotional 7
Food pusher 3
Family 7
Travel and eating out 2
Holiday 3
Psychological issues 8
Getting off track 3

Some triggers can cause me to either binge or not eat at all - starve. Neither option is a balanced solution or healthy. The last couple of weeks have been stressful and I have lost almost 10 pounds but not in the right way. I am not in a race but on a journey and need to take better care of myself.


Edited by: TNCOUNTRYLIFE at: 9/5/2018 (09:55)
Striving for strength and balance in mind, body and spirit!!

-Christi


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WARRIORSUE's Photo WARRIORSUE Posts: 3,881
9/5/18 9:41 A

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My main area, hands down, is the psychological aspect of the test. I struggle a lot with feeling that it's unfair that others may eat something I know I shouldn't. My sister in law is thin and I watch her consume a big meal and think, "lucky her". But I know that habitually she actually watches her food consumption, isn't a snacker, and also isn't an emotional eater. She also chooses to exercise every day. So I may look at other women my age and think it's not fair, but the truth is that she practices her own daily disciplines, and that is one of the reasons she is slender.

Edited by: WARRIORSUE at: 9/5/2018 (09:41)
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SUSAN_CDN's Photo SUSAN_CDN Posts: 723
9/4/18 6:43 P

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Kriszta....your quiz results are pretty good! Mine...not so much.

Stress 7
Emotional 9
Food pusher 3
Family 8
Travel and eating out 4
Holiday 5
Psychological issues 6
Getting off track 8

I've got a lot of work to do!


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TRINASFITLIFE's Photo TRINASFITLIFE Posts: 6,594
9/4/18 4:50 P

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Susan, You and me both have a lot of work with rewiring our thinking. We'll get there and pretty soon, our responses to the quiz will be totally different. We can do it!

~Trina
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1 Corinthians 10:31 Whether therefore ye eat, or drink, or whatsoever ye do, do all to the glory of God.


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TRINASFITLIFE's Photo TRINASFITLIFE Posts: 6,594
9/4/18 4:48 P

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Here are my scores for the quiz in chapter 1.

Stress 9
Emotional 9
Food pusher 4
Family 8
Travel and eating out 2
Holiday 3
Psychological issues 7
Getting off track 7

Clearly, I have work to do. Since I'm a stay at home, homeschooling mom, Family and Stress is related. Plus, because of budget and my type 2 diabetes, I have to eat almost entirely different than they do, so I don't really have an option to keep "high risk" foods and put away leftovers.

I don't really eat out or go to others for holiday meals. So I'm not really concerned about those.

My main concern is Stress, Emotional, and Psychological, and to some extent Getting back on track.

My main issue is eating to relax. Plus, I'm tired, and I'm usually tired from the kids. Then I eat and think I've blown it again, and then have trouble getting back on track. For me they are all related.

How my family meal times and daily schedule and such isn't going to change. Only my thinking and how I deal with my situation and my responses can change and propel me forward to my goals.

Can't wait to see how others are finding the quiz.

~Trina
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1 Corinthians 10:31 Whether therefore ye eat, or drink, or whatsoever ye do, do all to the glory of God.


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TRINASFITLIFE's Photo TRINASFITLIFE Posts: 6,594
9/4/18 3:43 P

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Chapter 1, Are You Trapped? 

The fact is, the attitude that we should be able to eat whatever you want, whatever you want is problematic and develops into unhealthy eating patterns. You know you should eat healthy, but your sabotaging thoughts leads you straight into a trap! 

To learn how to plan escapes from eating traps, you need to figure out what YOUR diet traps are. 

What are your BIGGEST Eating Traps, is it: 
Emotional eating traps: “If I’m upset, I deserve to eat.” 

Stress traps: “I’m too busy and overwhelmed to keep on dieting.” 

Food pusher traps: “I can’t disappoint people by turning down food they’re offering me.” 

Family traps: “I shouldn’t ask my family to make changes just because I want to lose weight.” 

Travel and Eating out traps: “It’s okay to indulge when I’m away.”

Holiday traps: “It’s a special time. I should be able to eat whatever I want.” 

Psychological traps: “I have no willpower. I just can’t resist.” 

Getting off track traps: “I’ve already blown it for the day. I might as well keep eating and get back on track tomorrow.” 

Take some time and seriously think where your traps are. Where are you struggling most? Is it Stress and Emotional Eating? 
Some may not even be an issue for you while 1, 2, or even 3 areas may be your biggest struggles with falling into the sabotaging thought diet traps. 

Identify and let's discuss YOUR main diet traps. Then we can build our escape plans!! 

Kriszta, Yes! That is the one. Thanks so much for posting it! You beat me to it, terrific!

I'll be back later to post my quiz results. It's pretty much the same as last time I did Blue.

~Trina
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1 Corinthians 10:31 Whether therefore ye eat, or drink, or whatsoever ye do, do all to the glory of God.


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KRISZTA11's Photo KRISZTA11 SparkPoints: (140,598)
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9/4/18 2:58 P

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Here's ONEKIDSMOM's blog about the quiz - is this the one you meant, Trina?
www.sparkpeople.com/mypage_p
ublic_jour
nal_individual.asp?blog_id=5
983046


These are the traps I score some points now (while practicing my Beck skills) and at my worst eating behaviors, in pre-Beck times if different (in brackets)

Stress 1 (used to be 5)
Emotional 2 (used to be 6)
Food pusher 0
Family 3 (used to be 5)
Travel and eating out 1
Holiday 1
Psychological issues 0
Getting off track 0 (used to be 6)


Edited by: KRISZTA11 at: 9/4/2018 (15:10)
Kriszta

Goal weight:
58 +- 1 kg /// 128 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


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SUSAN_CDN's Photo SUSAN_CDN Posts: 723
9/4/18 8:20 A

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I read Chapter 1 this morning and did the Quiz and I think it looks like the Blue Book is exactly what I need right now. I have good control until I hit a trap. After taking the Quiz and finding out which traps catch me, I see I have a lot of work to do to escape them. Thanks Trina, for leading this reading.

I answered the Quiz in pencil in the book. It will be interesting to take the Quiz again after I have practiced the escape strategies for awhile.

I haven't read Beck's Blue Book (The Diet Trap Solution) before. I bought it last week on chapters.ca for $7 CDN for the hardcover and shipping was free, and received it within a few days.



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TRINASFITLIFE's Photo TRINASFITLIFE Posts: 6,594
9/3/18 11:16 P

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Really happy to have you all here! I'll post about chapter 1 Tuesday afternoon.

There is a quiz that goes with chapter 1, but some glorious SP blogged it. So I'll post the link to take the quiz if you don't have the book.

While I highly recommend the book, you can still gain a lot of insight with what I'll post and our discussions.

Looking forward to escaping ANY trap!!

So excited to start!!

~Trina
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1 Corinthians 10:31 Whether therefore ye eat, or drink, or whatsoever ye do, do all to the glory of God.


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LINDAINALABAMA's Photo LINDAINALABAMA SparkPoints: (77,860)
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9/1/18 3:46 P

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Hey Team.

I didn't know there was a BLUE BECK TRAP BOOK. Sounds like something that could carry me to some weight loss toward the end of 2018. There are so many things I use daily from BECK.

Sounds like fun.

Linda

Lindainalabama
Central Time Zone

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SUSAN_CDN's Photo SUSAN_CDN Posts: 723
8/30/18 9:26 P

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Trina, I'm in! Looking forward to it. I just got the blue book and it will be my first read.

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GABY1948's Photo GABY1948 SparkPoints: (908,656)
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8/30/18 3:50 P

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yes, thank you from here too

Gaye / Michigan

"TRUST THE PROCESS!"

Living by Romans 6,7 & 8!





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TNCOUNTRYLIFE's Photo TNCOUNTRYLIFE Posts: 2,705
8/30/18 10:09 A

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emoticon I do so much better when I am working through Beck. Thank You!

Striving for strength and balance in mind, body and spirit!!

-Christi


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WARRIORSUE's Photo WARRIORSUE Posts: 3,881
8/30/18 10:05 A

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So happy for this! I needed something more immediately than the pink book starting in October!

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8/30/18 8:32 A

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8/30/18 7:18 A

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😍Thank you.

Mazzy


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8/30/18 5:18 A

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emoticon

Donna
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Focus....Eat right & keep moving!!
Eastern time




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KRISZTA11's Photo KRISZTA11 SparkPoints: (140,598)
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8/30/18 2:57 A

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Kriszta

Goal weight:
58 +- 1 kg /// 128 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


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TRINASFITLIFE's Photo TRINASFITLIFE Posts: 6,594
8/29/18 11:47 P

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Hi Team, 
a couple of us members want to read through the Blue Beck Diet Trap Solution book.  Please come and join us!

We start on September 4th, and plan to do 2 Beck chapters a week.  I apologise for the short notice, but I'm ready to dive in and make the rest of 2018 the best! If this isn't a good time for you, That's ok as I'll be doing another one soon and you can catch that one.
 
The book is available in hard copy an in e-book. If you don't have a book, you can still follow along as I'll be posting enough background that you can work with.

As always with Beck, note cards are helpful to write out responses.

You can blog about your reading and or discuss it here in the thread. I'll mainly be posting my experience here to discuss with.

Here's the breakdown of the book:

The Beck Blue Diet Trap Solution book is divided into 5 parts and 10 chapters. We will go through one Part each week, and finish in 5 weeks. 

Part One 
Chapter 1: Are you Trapped 
Chapter 2: Foundation Strategies to Escape Your Traps 

Part Two: Internal Traps: How I Trap Myself 
Chapter 3: Stress Traps 
Chapter 4: Emotional Eating Traps 

Part Three: Interpersonal Traps: How Others Trap Me 
Chapter 5: Food Pusher Traps 
Chapter 6: Family Traps 

Part Four: External Traps: How Special Circumstances Trap Me 
Chapter 7: Travel and Eating Out Traps 
Chapter 8: Holiday Traps 

Part 5: Universal Traps: How Were All Get Trapped 
Chapter 9: Psychological Traps 
Chapter 10: Getting Off Track Traps 

Conclusion: Stay Free of Traps - For Life 

This is going to be a great challenge and I hope we will discuss our sabotaging thoughts and our responses too them. It'll be very helpful to us! 

Edited by: TRINASFITLIFE at: 8/29/2018 (23:48)
~Trina
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1 Corinthians 10:31 Whether therefore ye eat, or drink, or whatsoever ye do, do all to the glory of God.


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