The Beck Diet
The Beck Diet solution?
Take a moment to sit back and relax and imagine yourself at a business lunch, which is going well, and you are delighted to be closing in on a deal.
You have had a healthy meal, and maintained your Beck diet plan, feeling full, and at that moment, you smell chocolate, or the waiter walks by with a big dessert, and within less than a second, perhaps twice as fast as you can blink your eyes, (1/10th second) you feel a craving for dessert.
It is the next 1/18th second where you will decide to exercise your Beck Diet Solution motivational tools, or give in to the craving.
Maybe you will struggle for a bit longer before you exercise your resistence muscle as Judith Beck, Ph.D. calls it, or your giving in muscle, but for our purposes, we make those life changing decisions in response to internal or external stimuli very quickly.
And when you are excited, it is easy to exercise the giving in muscle fast, promising yourself a workout later to equal out your decision?
One of the key promises of the Beck Diet Solution is that you will be able to end emotional eating.
Here is a tool from my anger management program that will help you do that.
Yes, the arousal involved in anger and celebration is the same, as far as your central nervous system is concerned, and the relaxation process is the same too.
The HeartMath tool is a delightful tool that teaches me, with a few practices, to manage the time between my heart beats, which changes the chemistry inside my body from stress hormones to DHEA, the antiaging hormone in a heart beat.
The great thing about HeartMath is I can practice it anytime I want to feel good. Of course, I can use it as a emotional eating antidote too, for those 1/18th seconds when I experience an craving for some kind of sweet food.
Remember what Beck says about cravings, they are not the same as hunger, and are felt in the throat or chest rather than the tummy.
The Beck Diet and Brain Fitness
Every day it seems there is an article about brain fitness in the media, and one of the key components to brain fitness is nutrition.
For example, Simon Evans,Ph.D. and Paul Burghardt,Ph.D. co-authors of Brainfit for Life write about the pillars of brain fitness, which are physical exercise, nutrition, including daily omega 3 fatty acids and antioxidants, stress management, sleep, and novel learning challenges, which might include using computerized brain fitness programs.
The Beck Diet does not subscribe to a particular meal plan, but it does say that you can learn to talk to yourself about food in new and frequent ways, so it is very complimentary to research that shows that even a brief Cognitive Behavioral intervention changes the brain for folks with a spider phobia.
What I mean is that with practice of the self talk that Beck teaches, you will change the structure of your brain, and your amygdala which might be the part of your brain that lights up when you smell or see chocolate, will not light up like it did, and you will not have a craving.
The Beck diet does promise you will be able to keep the weight off, and the brain changes are how you do that.
Brain Fitness, Physical Exercise, and the Beck Diet
Not sure about you, but I enjoy a workout almost every day. That is when I do my daily prayer and meditation. Although Beck does not prescribe an exercise program, I do because I want the benefits that come not only for weight management, but for my continued cognitive health.
In other words, at 65, I do not want to end up victim to alzheimer's disease, so I am going to exercise to build up two recently discovered capacities of the human brain, neurogenesis, or the daily birth of new brain cells, and neuroplasticity, which is the effort my neurons make to create new connections.
Neuroplasticity is what happens when I use the Beck Diet cognitive interventions, which are what keeps my amygdala quiet.
I hope you are beginning to see the synergistic connections between brain fitness and the Beck Diet solution.
If you are not into going to your local weight lifting emporium and tossing around big barbells, then I suggest that you look at an exercise routine that Scott and Angie Tousignant have put together for couples. You can get into the workout routines at your pace at your level of intensity in your basement utility room or laundry room with really expensive equipment like and exercise ball, and dumbbells.
Evans and Burhardt also write about the benefits of omega 3 fatty acids for mood regulation and attention, which is where I really noticed the improvement after starting to use them a few months ago. Attention is very important to me, because if I nurture a craving for too many seconds the physiology becomes very pronounced. I want to start my HeartMath and my disputations right away. The best source of omega 3 is fish, but if you are worried about mercury poisoning, then perhaps a supplement is in order.
As if the Beck Diet did not demand a lot of novel learning experiences, you can supplement your brain fitness with computerized brain fitness programs also.
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