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Dr. Bob is Robert Hsiung, MD,
bob@dr-bob.orgShown: posts 1 to 24 of 24. This is the beginning of the thread.
Posted by llurpsienoodle on November 10, 2007, at 8:15:05
Have any of you ever done any work using CBT (cognitive behavioral therapy) in the area of healthy diet attitudes?
I just ordered a workbook to help me identify distorted thoughts. anybody wanna be my buddy?
-Ll
Posted by ClearSkies on November 10, 2007, at 9:44:40
In reply to beck diet, posted by llurpsienoodle on November 10, 2007, at 8:15:05
That sounds like a smart thing to do. Can you point me in the direction of the workbook you're going to use?
CS
Posted by llurpsienoodle on November 10, 2007, at 15:36:51
In reply to Re: beck diet » llurpsienoodle, posted by ClearSkies on November 10, 2007, at 9:44:40
> That sounds like a smart thing to do. Can you point me in the direction of the workbook you're going to use?
>
> CSI just ordered mine from amazon this am
Posted by happyflower on November 10, 2007, at 18:41:45
In reply to Re: beck diet » ClearSkies, posted by llurpsienoodle on November 10, 2007, at 15:36:51
Weight Watchers follows a lot of those techiques. It was funny it almost felt like another therapy session in the week. lol
Posted by LlurpsieNoodle on November 13, 2007, at 18:25:19
In reply to beck diet, posted by llurpsienoodle on November 10, 2007, at 8:15:05
> Have any of you ever done any work using CBT (cognitive behavioral therapy) in the area of healthy diet attitudes?
>
> I just ordered a workbook to help me identify distorted thoughts. anybody wanna be my buddy?
>
> -Lltoday's goal is to eat everything sitting down at the table.
I also made some flashcards to remind myself why I deserve to lose weight.
1) I will feel healthier
2) I will look better
3) I will be nicer to myself
4) I will feel in control
5) I will have more confidenceI also talked to T today about how I've gained back some of the weight I lost on nutrisystem. He helped me reframe the issue. It's not about me being a bad person (weak lazy stupid nasty incompetent) It's about what I put in my mouth.
It's not about guilt or shame. It's about the food I put in my mouth.
One of the things that the beck book talks about is the "discomfort" of mild hunger or cravings. How we can use other tools besides food to satisfy that discomfort. I will use babble and knitting and herbal tea.
I did exercise today. weights for lower body and abs and triceps
then I did elliptical for 31 minutes. burned 244 calories.
ate apple pie alamode and cobb salad for lunch. I was starving
-Ll
Posted by llurpsienoodle on November 14, 2007, at 7:47:02
In reply to Re: beck diet, posted by LlurpsieNoodle on November 13, 2007, at 18:25:19
Today I have to eat everything sitting down.
I had my breakfast sitting down at the dining table. I felt anxious (why?- probably because the dining table is the site of so many family arguments when I was growing up)
I often eat my bkfast while playing on babble. Angela2 suggested that I eat bkfast first, then use babble as a reward (thanks Angela)
I'm going on a 15 minute walk now.
I need to line up a diet buddy. Someone I can contact when I need a little motivation. I'm thinking that I can use T as a goal everyweek. I can report what's working what's not and T will help me with my self-critical thoughts
best,
ll
Posted by ClearSkies on November 15, 2007, at 7:13:40
In reply to 11-14, posted by llurpsienoodle on November 14, 2007, at 7:47:02
Llurpsie, I am going to order the workbook today. Can I be your diet buddy?
CS
Posted by llurpsienoodle on November 15, 2007, at 7:22:25
In reply to Re: 11-14 » llurpsienoodle, posted by ClearSkies on November 15, 2007, at 7:13:40
YEAH BABY!!!
you can be my diet buddy!I'll bmail you later about what that entails... I'll be your diet buddy too, if you wanna
**********
yesterday I ate all my food sitting down at the dining table.SABATEUR- anxiety about sitting at the table.
HELP- little cards nearby saying things like "you have to do this, no choice. You can get credit for this.
SABATEUR- pizza dinner with friends
HELP- I haven't gotten to the section of the book dealing with eating in social situations. This is going to take a lot of practice
SABATEUR- wanting to skip steps in the workbook
HELP- Some of the changes will take time. I should make sure to do behavioral reinforcement- each time I do something positive for my diet I get a reward, or at least congratulate myself.
Clearskies, I've skipped to week 2, since I want to finish these 2 weeks in a hurry. basically I've been doing two things a day, which is fine, because the only difficult change I've had to make so far is the eating at the table thing. I already have a pretty good exercise thing going.
SABATEUR- I only want to go to the gym when my husband will go with me
HELP- I can go on a morning jog solo, and do some stretching at home on days when we don't get our act together.
HELP- I CAN go to the Y myself. first thing in the am and get it over with
HELP- I will feel better after intense cardio. I will feel pride at my accomplishment.
HELP- Regular exercise will help my mood disorder and maybe after several months I will be able to taper down on some of my meds?
-Ll
Posted by ClearSkies on November 15, 2007, at 20:47:10
In reply to Re: 11-15 » ClearSkies, posted by llurpsienoodle on November 15, 2007, at 7:22:25
I LIKE THIS. My T is doing a psychoeducation piece in a yoga workshop that just started tonight, and she was talking about growing us some new dendrytes in our brains (is that how they're spelled?) by making little changes in our habits until they stick.
I'm really good at making grandiose plans and watching them fall splat! on the ground while I beat myself up repeatedly for failing. So tonight we talked about making itty bitty changes.
I am going to use my exercise ball for 5 minutes, 3 times a week. (I think I can achieve this.) I will mark it down when I do it, so that when I get to the end of the week and see that I've only managed to do it once, I can catch up and do it for 10 minutes and I win!!!!
I think I get it.
CS
Posted by llurpsienoodle on November 16, 2007, at 8:20:35
In reply to Re: 11-15 » llurpsienoodle, posted by ClearSkies on November 15, 2007, at 20:47:10
> I LIKE THIS. My T is doing a psychoeducation piece in a yoga workshop that just started tonight, and she was talking about growing us some new dendrytes in our brains (is that how they're spelled?) by making little changes in our habits until they stick.
>
> I'm really good at making grandiose plans and watching them fall splat! on the ground while I beat myself up repeatedly for failing. So tonight we talked about making itty bitty changes.
>That's awesome CS "dendrites" you were close ;)
> I am going to use my exercise ball for 5 minutes, 3 times a week. (I think I can achieve this.) I will mark it down when I do it, so that when I get to the end of the week and see that I've only managed to do it once, I can catch up and do it for 10 minutes and I win!!!!
nice! My exercise goal for today is to go on a 30 minute walk with my ipod. I'll pick a symphony that's about 30 minutes long and I'll pace the neighborhood until it concludes.
>
> I think I get it.
> CSI think so too :)
Posted by llurpsienoodle on November 16, 2007, at 8:25:46
In reply to Re: 11-15 » ClearSkies, posted by llurpsienoodle on November 16, 2007, at 8:20:35
Today the beck book has me doing a special dieting challenge.
The challenge today is to skip lunch and afternoon snacks.
Why oh why? I protest! my sabotaging thoughts are "I'm going to die without food for so long" "It will be excrutiating not to satisfy my gut"
My answers to the sabotaging thoughts are "it's part of the program, do it anyways. You'll only have to do this once, so do it right.
The purpose of this challenge is to write out a log about our discomfort. for me
severe discomfort = dental abcess and double root canal
Moderate discomfort = hammertoe + European tour
Mild discomfort = wicked hangnail.I think I'm supposed to prove to myself that I don't have to give in to hunger immediately. I'm going to be drinking my oolong and chugging water so that I won't be completely dehydrated. Then there will be an interesting meal in the evening with 2 nutrisystem (NS) entrees and snack. oomph!
today is my weigh in day
-Ll
Posted by Phillipa on November 17, 2007, at 12:43:15
In reply to 11-16, posted by llurpsienoodle on November 16, 2007, at 8:25:46
I must say that the body requires small amounts of protein every four hours to maintain adequate blood sugar. Phillipa
Posted by ClearSkies on November 19, 2007, at 15:29:30
In reply to 11-16, posted by llurpsienoodle on November 16, 2007, at 8:25:46
And I plan to read it while eating dinner in front of the TV - no, wait, that's not how it works, is it???
ha ha!
CS
Posted by llurpsienoodle on November 19, 2007, at 16:34:00
In reply to I just got my workbook today » llurpsienoodle, posted by ClearSkies on November 19, 2007, at 15:29:30
nope you have to get practice eating at the dining table.
sabotaging thought # 5395 "I hate my dining table"
---> Then buy a new one at Ethan Allen AFTER YOU LOSE your weightsabotaging thought #5396 "I love my television and wish to share dinner with it night after night"
---> My TV hates me. Even though I love it, it makes me do things and I don't even realize it. It makes me eat when I'm not hungry. It makes me buys stuff I don't need. It makes me waste precious time I could be spending on scholarly pursuits watching re-runs of Beverly Hills, 90210 instead
:DTonight we go out for dinner. I had planned this, however, and I have a plan to eat a small filet with steamed veggies, and half a sweet potato. (outback steakhouse). diet coke of course. 1/2 a piece of bread, no butter, and caesar salad with dressing on the side.
-Ll
Posted by ClearSkies on November 19, 2007, at 19:06:30
In reply to Re: I just got my workbook today » ClearSkies, posted by llurpsienoodle on November 19, 2007, at 16:34:00
Tonight we dined out on our deck - the first time in months, it has been way too hot until now. We'd made baby back ribs on the smoker and I made some potato salad with a a vinaigrette dressing instead of a mayonaisse one. And a big glass of ice water, because I don't drink soda. Just water or, if I'm splurging, water with bubbles (selzter). 2 cookies for dessert, and I'm going to have a cup of tea soon.
I do like to cook and it's a sure sign of increasing depression when I suddenly find that I'm unable to "whip something up." In the past I have planned ahead and laid in some prepared meals in the freezer, but I've been otherwise occupied lately. I do have a chunk of time coming up, post-Thanksgiving, when I'll be able to do this again. I find that if I don't, I'm prone to eat the bag of chips or box of cookies.
And we all know that with depression, it's a matter of when it will hit again rather than if it will, so I'd rather be ready for it.
ClearSkies
Posted by jammerlich on November 26, 2007, at 18:15:29
In reply to beck diet, posted by llurpsienoodle on November 10, 2007, at 8:15:05
And it arrived today. Can I join in?
Posted by llurpsienoodle on November 27, 2007, at 6:59:18
In reply to I ordered it, too, posted by jammerlich on November 26, 2007, at 18:15:29
Jammer, you are most definitely invited. I'm on day twenty something. I have had a hard time making a food plan every morning. Instead I'm going to switch to digital.
I have wwcalc program for my palm pilot. bmail me if you wanna know how to get a copy. WW has sued the programmer, but there are still ways to download it (legally) off the web.
Some of the skills that I've been practicing
1. meal planning
2. writing down everything I eat. even tsp of oil to saute veggies
3. how not to overdo it with the nog
4. eating everything sitting down
5. making flashcards to remind myself when hard times come [now if I can remember to look at them when I am struggling
6. weighing myself everyday but only recording weight once a week. umm. thanksgiving week was kind of hard
7. eating like a connoisseur. look. sniff. taste. chew. swallow. empty!Some setbacks
1. thanksgiving pie binge
2. eggnog binge
3. RhinoVirus makes it hard to exerciseI *think* I lost a pound or two. Friday is my next weigh in day. wish me well!
-Ll
Posted by jammerlich on November 29, 2007, at 14:11:56
In reply to Re: I ordered it, too » jammerlich, posted by llurpsienoodle on November 27, 2007, at 6:59:18
Good luck tomorrow with the weigh-in!!
Did you learn anything at Thanksgiving that might help things go more smoothly at Christmas? I guess it's a different situation, though, because you'll be away then.
I've read ahead a little and wondered why "giving yourself credit" wasn't one of the things on your list of skills. Are you doing that? I think it's really important. Maybe it's my own issue, though. It was a big revelation to me. I realized that I tend not to think I've done anything so great when I do the "right" thing b/c, well....it's the right thing and what I SHOULD be doing. Perhaps a need to recognize myself a bit more!
I have all kinds of thoughts running through my head about this; especially whether I really want to change my eating all that much. The word "diet" and the idea of following a regimented plan scare the crap out of me. I'm nearing 30 lbs. lost WITHOUT being on a diet and I'm afraid it'll all get screwed up and I'll fail if I change things. That doesn't mean I don't want to do the skills in the workbook, though. From what I've read so far, I think they're GREAT and that they could really help me. It's day 15 that worries me. Am I kidding myself in thinking I can work through the skills and plan my eating ahead of time without using a particular diet?
I'm also freaked out about the whole buddy thing. My cousin said she'd like to do the workbook with me, so I bought her a copy. But, she's already not reading like she said she would. This is no surprise, however; I've known forever that she's not dependable. I've thought about asking my best friend, but she's a size 0 and has never had a weight problem, so I feel really self-conscious in talking about these things with her. Plus, I just don't want everyone and their dog to know I'm doing this. It's just too much pressure.
Help!
Posted by ClearSkies on November 30, 2007, at 11:22:44
In reply to Re: I ordered it, too » llurpsienoodle, posted by jammerlich on November 29, 2007, at 14:11:56
>
> I'm also freaked out about the whole buddy thing. My cousin said she'd like to do the workbook with me, so I bought her a copy. But, she's already not reading like she said she would. This is no surprise, however; I've known forever that she's not dependable. I've thought about asking my best friend, but she's a size 0 and has never had a weight problem, so I feel really self-conscious in talking about these things with her. Plus, I just don't want everyone and their dog to know I'm doing this. It's just too much pressure.
>
> Help!I don't see why we can't do a three-way buddy system. (Sounds kinky.) We'd have to switch to email from babblemail in order to cc each other, but it would work. What do you think?
CS
Posted by jammerlich on November 30, 2007, at 12:50:12
In reply to Re: I ordered it, too » jammerlich, posted by ClearSkies on November 30, 2007, at 11:22:44
But, I'd definitely be willing to give it a try! And giving the two of you my email address is no problem at all.
Llurpsie, what do you think?
Jammer
Posted by llurpsieNoodle on November 30, 2007, at 16:25:27
In reply to I've never done a three-way before., posted by jammerlich on November 30, 2007, at 12:50:12
yeah! sounds good. twice the availability! twice the fun!
your favorite noodle*
-Ll
*out of all the Dr. Noodle's you know
Posted by LlurpsieNoodle on January 7, 2008, at 6:23:12
In reply to beck diet, posted by llurpsienoodle on November 10, 2007, at 8:15:05
I was able to keep doing several things in the beck diet book over the holidays.
I ate sitting down.
I weighed myself a few times
I tried to stay hydrated
YAYYY! go llurpsie
I don't think I'm going to hop on the scale for a while. I started out the new years in the wrong decade. I will try to be loving and gentle to my digestive system, by avoiding all the refined sugars that I've been eating.
I hope you all have a happy new years.
anyone wanna be my buddy AGAIN??
I'm gonna start from page 1.=Ll
Posted by MidnightBlue on January 7, 2008, at 10:38:23
In reply to starting Over again. any new buddies?, posted by LlurpsieNoodle on January 7, 2008, at 6:23:12
LL,
I don't think I can do Beck right now. I do need encouragement though. Thinking of you reminds me that a glass of tea right now would be a much better choice than a soda.
MB
Posted by llurpsienoodle on January 7, 2008, at 11:22:35
In reply to Re: starting Over again. any new buddies? » LlurpsieNoodle, posted by MidnightBlue on January 7, 2008, at 10:38:23
midnightly,
you are a wonderful soul!I hope today can find you a little more at ease with your body. Tea sounds nice :)
I have to go to lunch with h now.
-Ll
This is the end of the thread.
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