• The Golden Rules -  Done
  1. Eat when you hungry.
  2. Eat what you want.
  3. Eat consciously
  4. Stop when you are full
• Overcome Emotional Eating  - Done
  1. Ask am I really hungry or do I just want to change the way I feel. Am I really hungry or do I just want to change the way I feel?
     • Clarify the emotion that you are finding uncomfortable.
     •  Next, ask yourself what the feeling is about – what message does it have for me?
     • Whatever the message, let your unconscious mind know you’ve received it. If there is any action to be taken, promise yourself you will take it as soon as possible .
     • You’ll know you’ve correctly identified the emotion and its message when the uncomfortable feeling begins to dissolve into the background and your natural, confident sense of ease and well-being returns to the fore.
  2. The taping technique
• The Craving Buster!

 

 

The morning was better today, I switched my medication to p.m. so I could eat first thing in the am.  I seem to fill up on very little food.  I hope I am doing this right.

 

Breakfast: I had 1/4 portion of oatmeal, 1/2 slice of precut cooked chicken, 1/4 oz of cheese.

Snack: 1/4 Slice of Pizza, 1/2 slice of precut cooked chicken, 1/4 oz of cheese.

Lunch: 1/2 Tomato Sandwich

Snack: 1/2 Tomato Sandwich

Dinner: 1 1/4 Slice of pizza.

(Cheat: handful of chips. , little cheese)

 

 

For my intentional exercise I did the Yoga tape again and 20 minutes on the stationary bike and resistance training. Item for tomorrow: I am still have a procrastination problem when it come to exercising I must go over the video on this item again from Paul's site.

 

My energy came and went today.  Hopefully things will stabilize.

 

I am still up but it is very late and I am hungry.  I took my medication so I think I will just go to be and eat in the am.

I found in the mornings I need food to get going (more then I thought).  I have to take a med that required empty stomach so I have to wait an hour before I eat.  It seems to be a problems so I switched the med to before I go to bed (2 hours without eating before med). 

 

I ate 4 times today breakfast (2 eggs, toast) I ate about 2/3, what was left of breakfast (brunch), late lunch/early dinner (very small plate of pasta), 1/2 slice or less of pizza.  It doesn't seem like enough food to me.  I am eating at times to make sure I get food and not always because I am hungry.  I think I know when I am hungry but I am still unsure.

 

For my intentional exercise I did the Yoga tape again and 30 minutes on the stationary bike.  I am still have a procrastination problem when it come to exercising I must go over the video on this item again from Paul's site/

 

I did have a lot of energy in the a.m. but I got more as the day worn on.  I know it has to do with my sleeping patterns and I need to be able to eating something when I get up.

Eating went well today except for snack time late afternoon/early evening before dinner.  Only minor infraction.  Must work on this time of day.

I had some problem today late afternoon/early evening before dinner.  I had some popcorn on the run (it wasn't very much).  It turned out to fill me up some I wasn't hungry at dinner time.  This led to a late dinner.

 

I had a hard time deciding when I was hungry today.  I had a late breakfast and I didn't really feel any hungry all day.  I did eat some popcorn around 4pm but it wasn't much (maybe two hand-fulls).  I ate dinner but it was more of a time factor (it was getting late), I didn't really fell hungry but I wanted to "get it over with".  I had a  plate of pasta, it was about 1/3 of what I would normally eat.  I could not really tell if I was full.  I think I ate past the full signal because I didn't want to throw out food (there was a 4 or 5 fork full left.)  Something else I have to work on.

 

For my intentional exercise I tried a Yoga tape (15 minutes) it was kind of strange.  I am having slight neck pain so I wanted to do stretching.  I also did the resistance training workout and 20 minutes on the stationary bike.  I do want to monitor the amount of exercise I do, so I don't burn myself out.  I am still have a procrastination problem when it come to exercising.

 

I do have a lot of energy buy I have to channel it better.