LA Weight Loss - Beck Diet For Life/Solution – December 2009 – Support, Discussion, Buddy/Coach

12-01-2009, 06:53 AM
Welcome to the discussion group, support group, diet coach group, diet buddy group relating to the two books by Dr. Judith S. Beck:The Complete Beck Diet for Life ( the first bookThe Beck DIET solution: train your brain to think like a thin person. (

The Beck Diet Solution is a psychological program, not a food plan. It provides a step-by-step program to learn specific techniques to stay on our diet, lose weight, and maintain our weight loss for life. The program is based on Dr. Beck's clinical research in Cognitive Therapy (CT).

The Complete Beck Diet for Life expands the earlier work and includes a food plan with suggested menus. From the cover:With The Complete Beck Diet for Life you'll discover the 5 stages of successful deiting and maintenance. You'll learn how to motivate yourself, give yourself credit for every change you make, create time and energy for dieting, and handle hunger and cravings. Dr. Beck easues you into changing one step at a time. You'll master one task before monving on to the next. And you'll learn tehcniques to deal with challenging situations, such as sticking with ou plan at celebrations and dealing with "food pushers." With Dr. Beck's skills, you'll acheive a lifetime of healthful eating and lifelong motivation.

This is a place to discuss the Beck strategies and our daily efforts, to receive and provide support, and, for some of us, is where we serve as on-line diet buddy (coach) to each other.

If you’ve arrived from a search engine, you’ve landed at the site of 3 fat chicks, a remarkable place for those interested in a healthy life style, including mindful eating, exercise, and weight loss. More about the site, including how to register so that you can post can be found here (

The books are available on Amazon through the 3FC store by clicking their names above; buying through 3FC helps to cover the costs of running this site.

Previous Beck threads on

Beck Diet For Life/Solution – November 2009 – Support, Discussion, Buddy/Coach (
Beck Diet For Life/Solution – October 2009 – Support, Discussion, Buddy/Coach (
Beck Diet For Life/Solution – September 2009 – Support, Discussion, Buddy/Coach (
Beck Diet For Life/Solution – August 2009 – Support, Discussion, Buddy/Coach (
Beck Diet For Life/Solution – July 2009 – Support, Discussion, Buddy/Coach (
Beck Diet For Life/Solution – June 2009 – Support, Discussion, Buddy/Coach (
Beck Diet For Life/Solution – May 2009 – Support, Discussion, Buddy/Coach (
Beck Diet For Life/Solution – April 2009 – Support, Discussion, Buddy/Coach (
Beck Diet For Life/Solution – March 2009 – Support, Discussion, Buddy/Coach (
Beck Diet For Life/Solution – February 2009 – Support, Discussion, Buddy/Coach (
Beck Diet For Life/Solution – January 2009 – Support, Discussion, Buddy/Coach (

The Beck Diet Solution – December 2008 – Group for Support, Discussion, Diet Coach (
The Beck Diet Solution – November 2008 – Group for Support, Discussion, Diet Coach (
The Beck Diet Solution – October 2008 – Group for Support, Discussion, Diet Coach (
The Beck Diet Solution – September 2008 – Group for Support, Discussion, Diet Coach (
The Beck Diet Solution – August 2008 – Group for Support, Discussion, Diet Coach (
The Beck Diet Solution – July 2008 – Group for Support, Discussion, Diet Coach (
The Beck Diet Solution – June 2008 – Group for Support, Discussion, Diet Coach (
The Beck Diet Solution – May 2008 – Group for Support, Discussion, Diet Coach (
The Beck Diet Solution – April 2008 – Group for Support, Discussion, Diet Coach (
The Beck Diet Solution – March 2008 – Group for Support, Discussion, Diet Coach (
The Beck Diet Solution – February 2008 – Group for Support, Discussion, Diet Coach (
The Beck Diet Solution – January 2008 – Group for Support, Discussion, Diet Coach (

The Beck Diet Solution – December 2007 – Group for Support, Discussion, Diet Coach (
The Beck Diet Solution - November 2007 (
The Beck Diet Solution - October 2007 (
The Beck Diet Solution - September 2007 (
The Beck Diet Solution - August 2007 (
The Beck Diet Solution - July 2007 (
The Beck Diet Solution - May/June 2007 (

12-01-2009, 06:59 AM
Diet Coaches/Buddies - A working lunch with food brought in was good and bad. I had a big salad with minimal Italian dressing and half a turkey wrap after discarding the wrap and cheese; CREDIT moi. Not so good was encountering a bowl of chips - not the usual bags of chips that I readily ignore - that were home fried to be thick and crusty. So, I had a small handful on top of my salad. Not so bad since I would have felt deprived if I'd skipped them. I did ignore the sodas and the warm "home made" cookies. Good enough.

Typical Monday at the gym after a two day rest felt like starting from scratch; CREDIT moi. After dinner snack was half a persimmon - one weird fruit. If you wait just the right time until it's ripe, it's very sweet. If you get greedy and eat right up to the stem, you get the uber bitter that puckers the mouth.

Robin (RobinW) - Yay for working on just "us" time with your DH. That does sound like a challenge to be with each other 24/7 and leave the business at the office.

Anne (wndranne) - Ouch for a DS with a fever; Kudos for using the time for a home workout. Squat jumps with DS crawling underneath does seem a special challenge, LOL. Thanks for the good reminder, "The trick is keeping the small stuff from becoming a pattern."

Kim (bennyhannamama) - Thatsa' lot of dancing broccoli, LOL. Special kudos for stopping yourself from nibbling, picking, and tasting.

FutureFitChick - Ouch for too much driving instead of exercising. Yep, Kudos for the healthy choices and for giving yourself credit for them. Yes, a beach walk in late November was a super treat - nice to be reminded to appreciate that.

Joy (gardenerjoy) - You continue to amaze me with your leaving food at the restaurants. Yep, it does seem like you've made this second nature. I think I'll try your strategy of going with the mindset that the servings are going to be too large.

KidsLibraryLady - Ouch for tending three sickies - hope health quickly returns. Gotta wonder about this part of your reference, "Exerting self-control depletes glucose." It seems to suggest that resisting a cookie depletes glucose for which eating a cookie is the solution. Perhaps I can resolve that conundrum by re-reading Catch 22, LOL.

Shepherdess - Ouch for gummy peach candies slipping mindlessly into the mouth. Kudos for examining the situation. Yep, it's true for me "2) don’t bring treats into the house unless I already have a plan for them."

Readers - day 10
Set a Realistic Goal

Now let's talk about the rate at which you want to lose weight. Although you probably don't want to hear this, the answer is the slower the better. During the first week, you might lose several pounds. This isn't unusual since at the start of a diet most weight loss comes from water and not from fat. You probably won't continue losing at that rate, though, so don't get discouraged later on.

The Beck Diet Solution, pg 113.

12-01-2009, 09:27 AM
I didn't stay on plan over the weekend. Overall, I made a few bad choices and many good ones. I'm struggling to celebrate the latter and commit to planning ahead to avoid the former. Yesterday was a pretty good day, and today will be a totally on plan day. :crossed:

WI-no weigh-in. Did not read my cards or make a plan. Food – off-plan (except on Monday), Exercise – off-plan (although I did 54 minutes of walking on Sunday, 30m on Monday).
The Good :angel:
Eat mindfully, enjoying every bite – credit! (except for potato chips and alcohol)
Identified hunger vs non-hunger every time I ate – credit! (except for potato chips)
Tolerated non-hunger without eating – credit! (except for potato chips)
Used resistance techniques – credit! (except for potato chips and alcohol)

The Bad :no:
Give credit throughout the day for every positive eating behavior - nope
I posted here – nope
Spontaneous exercise – nope

The Ugly :stars:
I ate potato chips and drank alcohol fairly freely over 3 evenings, and had a bit more than I would normally the fourth night. This is something I’ve successfully planned for in the past. I need to remember to do it whenever I have company. (oh well)

12-01-2009, 12:40 PM
Happy December everyone! I love December—perhaps because I’m a December baby. I’m even looking forward to the cold snap we are about to get. I’ve gotten soft because we’ve had an exceptionally nice fall (besides a freakish cold snap in October). The upcoming cold weather is a great way to remind myself that I live in Wyoming and that means I’m tough—LOL.

Yesterday’s eating was OP, yay. I went for a run, but I left a little late and cut it short a mile. But I did get bonus exercise giving my dogs a bath. My FIL took our spaniel on a hunting trip over the weekend and returned her very dirty. I think it’s payback because whenever we take care of his dogs, I take them running and we explore the ranch. Then I return them dirtier than when I got them.

Wndranne, congrats on an exceptional day. Kudos for staying on plan and finding a way to get some exercise when your planned exercise didn’t work out. Yay for the dropping weight.

KidsLibrarylady, sorry for the house full of sick people. Thanks for the link on self-control. I found it particularly interesting that “subjects that were given a task that involves self-control were later less able to exert self-control, even in entirely different areas.” I was recently reading a study (can’t remember where) that found that dieters that completely relied on self-control were less successful than dieters that limited their exposure to temptation. It seems like a no-brainer, but how many of us beat ourselves up for having no self-control when we’ve repeatedly put ourselves in difficult situations. Certainly self-control is something that a person can build, but overreliance on it sets a person up for failure. It seems like a more sane approach is to work on self-control in smaller, carefully controlled situations, but most of the time, create an environment that sets you up for success.

Bennyhannamamma, congrats on an excellent day! Kudos for practicing the skills on your list and bonus kudos for practicing skills that were not on your list.

Gardenerjoy, yay for restaurant dining becoming second nature! It’s a tribute to all of your hard work. I’m inspired that you now find it easy to leave food on your plate. I’m looking forward to getting to that point.

FutureFitChick, kudos for a good holiday experience. I know it was difficult, but it sounds like you did really well. It’s great that your DH is so supportive. I think that’s really important. And kudos for coming out of the holidays with your next week prepped.

BillBE, good job on eating well at the working lunch. I agree that a minor indulgence is better than feeling deprived. Kudos on getting to the gym. My family always loved to get persimmons in December, but I don’t think I’ve ever eaten one. They always looked too weird to me. I’ll have to try one this year—although WY may not be the place to get them.

ChinaMaine, you have a great attitude for focusing on what you did well, and planning a way to avoid what you didn’t.

12-01-2009, 01:43 PM
Hello everyone

Sorry I have not been checking in too often- lots going on. :dizzy:

gardenerjoy- It is so sad how much illness your family is facing. Times like this are so tough. I am hoping for the best for your brother-in-law. Size 16!!!!!!! wow.

BillBlueEyes- Your walking away from stuff you don't want to eat is inspiring for me. It is really like what Beck says- strengthen your resistance muscle. I find it hard when faced with something extra good.

RE the ATV- we are fortunate to live in the boonies- there are plenty of old logging roads to ride. I find it so relaxing. We have one ATV so I make DH drive and I sit on the back and either use the time to think or even better I am actually able to go into a sort of semi-meditative state and only look at the forest and think nothing. It is great.

I think that was really cool what you did to reward yourself for each 5 pounds- exercise and nutrition books- that is full circle I think.

LOL re piecrust. :devil:

ChinaMaine- Your project of making a slide show sounds great. Something to keep forever. I love your The Good, The Bad and The Ugly lists.

Shepherdess- Excellent progress on the dinner in the restaurant and the lunch out. We all know how hard eating out is. Sounds like you did fantastic. And it was a major victory. We are both battling speed eating. It is as big of a challenge as anything

AnnZ- Welcome to you. Writing out a plan has been a help to me. That way I am on automatic pilot as to what I eat the next day. Yay for one pound gone. Fantastic.

RobinW- Your day for you was a great thing to do. We all need to take a lesson and set time aside to do good things for ourselves. LOL about the life coaches refusal to send you the book on stress. Sounds like a smart lady. Congratulations on being down several pounds. Fantastic.

KidsLibrarylady- throwing out the clothes that were too big!!!! What a dream. I hope you are glad you did it. Your weight loss is amazing. Have no brilliant suggestions re the speed eating. I was interested that you gave your husband permission to nag you---no going back from that eh? I think that was a very brave move.

wndranne- kuddos for having a bad day and putting it aside. That is great. The rewards for each 5 pounds I find is excellent. It helps me remember that even though I have so much to lose, every 5 pounds is important.

Nuxmaga- you are so busy but you are still doing what you need to do for you. Too busy is one of my oldest and most frequent excuses for not eating healthy. Credit in a big way.

FutureFitChick- I know how it feels to be disappointed that you did not do what you planned. Have been having lots of those moments myself. But really, the fact that you regrouped is all that counts. Those moments are always going to happen, it is what we do next that matters.

maryblu- you said "that is what this journey is about...better living." Thanks for those words. I have to keep reminding myself of this.

bennyhannahmama- how wonderful that you feel you are on a new journey. I need to reread the book again too, I know I sped through it the first time (kinda like how I eat. :D). Can't give you any advice on the skills. I am using some and trying to get used to them, and then plan to try some more.

For me, I have been super busy, trying my best to plan meals and eat what I planned. It has been not so smooth, but whatever, I am still in the game. Today I ate a healthy breakfast, and am just about to take a walk and then have a healthy lunch. Then do weights and another walk before dinner. Then healthy dinner and NO SNACKING except for 1 planned, healthy snack. Evening eating.... big challenge +++

I am on vacation from work this week, HURRAY, so am taking some time to relax before heading to the city on Thursday for 2 days to Xmas shop. The upside- fun, the downside- restaurant eating. I am planning on not going overboard, just trying to eat as healthy as I can, in reasonable portions.

Take care everyone :grouphug:

12-01-2009, 03:09 PM
:wave: Im checking in!!

100% op food so far...and dont see any obstacles in my way.
100% op exercise (Im off of the gym today) :) everything really hurts from my workout yesterday, but its a good hurt!!

ceejay~ I thought it was funny too when the life coach to any more books. When I read her email to me about helping me, I just broke down and cried....because she "got it". Enjoy your shopping in the city!!! Sounds like fun!

Bill~ yup....couple time is tricky. Even when we say "no business talk" after about an hour....we do :lol: Big Honkin' Kudos for skipping the warm cookies!!!!

Im working on a big fundraiser for march......more ideas that came to me on the treadmill!!! :dizzy:

shepherdress, chinamaine, anne and everyone I missed :wave:

12-01-2009, 08:46 PM
Coaches/Buddies, I managed to have a pretty good day in spite of running late and eating fast food out twice. My day was busy, but productive, which felt good. I did make good selections at the fast food place, actually eating fewer calories than normal for those two meals. I am continuing my dialogue with the coordinatory for the personal trainer, and hope to get that settled by the end of the week.

BillBlueEyes, bummer about the chips, but nice strategy to handle the situation (and not feel deprived).

BennyHannahMama, way to go on the dancing broccoli. That’s fantastic.

CeeJay, happy to hear that I’ve got a buddy on the bumpy road of plan execution! Good job on planning ahead for how to deal with the shopping/eating.

ChinaMaine, ouch for the potato chips and alcohol. But, great job recommitting and posting today.

GardenerJoy, such power in you, for realizing how easy it is to leave food on your plate when you are in the right frame of mind!

KidsLibraryLady, hope your household is feeling better and that you stay well. I do find it odd that of all of the published research on self-control/self-regulation the author of the Wikipedia article chose to select the glucose research as something to put into the introduction of the article. Why not list the other of the “many things” that influence this instead of just talk about glucose? Checking out what the web says about self-control when I am lacking in it is something I totally would do too.

RobinW, nice job of staying on plan.

Shepherdess, I loved your response regarding the unplanned food in the house and created an response card for myself with that on it. Thanks. I love that your father-in-law shares activities with your dogs and vice versa. How cool is that? It really is amazing how much energy bathing a big dog can zap from you.

Today’s Essentials:
Weigh-in: -0.5 lbs.
Read Advantage Cards two times: No, I read them once
Read Response Cards at least two times: No, I read them once.
Ate slowly, sitting down, noticing every bite: No, I ate two meals in the car.
Gave myself credit when I engaged in helpful eating behaviors: Yes
Did spontaneous exercise: Yes
Did planned exercise: No
Wrote out food plan for tomorrow: No (but planning to tonight)
Tracked today’s food: Yes, every bite.

12-01-2009, 10:14 PM
Coaches/Buddies Two miles running this morning. On plan today. Fewer cravings to eat badly.

Pissed off tonight. I don't understand people. Even myself sometimes.

KidsLibrarylady Hope the family is feeling better. Thanks for the link. It was interesting.

Kim Love seeing all that dancing broccoli!

gardenerjoy Sounds like a nice restaurant victory! Enjoy!

FutureFitChick I'm been using my car time as an excuse to enjoy my time alone and listen to music I like. It helps to view it that way. Yes, the ducks may have cursed me. I think I estimated a few less calories for the apple when I didn't finish it. I typically put my plan on a post-it on top of my food journal for the day, and write it in the journal as I eat it. I only list portion sizes on my plan for troublesome foods (e.g. one (1) cookie).

Nice work at the fast food place. I actually (often) find it easier to eat there than a proper restaurant, since the portion sizes are pretty standard, and it is easy to find the calorie counts.

BillBE I've never had a persimmon. I should try one. The chips sound yummy. I hope you enjoyed every bite!

ChinaMaine I think it is great that you recognize you made more good choices than bad ones. And that you have a plan for the chips and alcohol. I've observed that even small amounts of alcohol lead me to make bad accompanying food choices, so I've cut back again.

Shepherdess You make the cold sound almost fun! I'll still pass though. I love the Arizona weather this time of year. Glad you got a run in.

CeeJay Hope you enjoy your vacation. I recommend taking a plan or at least some rules (e.g. no cream sauces) to the restaurants. It really is possible to do well there with a plan you've committed to.

RobinW Good to see you. I think it is cool that you are getting ideas on the treadmill. Exercise is so good for the brain, and we tend to forget that.

Have a good one guys! I'm trying to get un-pissed. We'll see.


12-01-2009, 11:09 PM
Hi All,
In final countdown for the last holiday craft show on Friday and Saturday! Tracked food, credit. Stayed under calorie goal, credit. 4500+ steps, credit. At the diner, ate spinach filling out of the incredibly soggy filo dough crust, rather than eating the crust because it was there, credit.

I was feeling overwhelmed driving to work this morning--committee meeting coming up, craft show, Christmas stuff strewn about the living room, procrastination on scheduling my preadmission testing for my surgery. I went into "exposure" mode when I got to work and did a lot of tasks and phonecalls in the first hour, and did feel much better, credit.

As a consolation for the slow craft show on Sunday, the next morning I had an order for a large expensive item at my online shop, yay!!!

12-01-2009, 11:50 PM
I lost 2.5 pounds in November as opposed to 5 pounds in September and October. Hmmm. Lack of exercise? Or just natural slowing down? I think I won't worry about it. A loss is a loss and anything over two pounds a month is faster than I've lost before over an extended period.

WI: -0.1kg (new low), Exercise: +45, 45/1300 minutes for December, Food: op, Read my Advantages and Responses: no

FutureFitChick: Yay for feeling happy about your eating over Thanksgiving weekend and for having lunches worked out for a couple of days after. And good job on eating fewer calories at the fast food restaurants!

BillBlueEyes: good strategy for home-made chips -- put them on the salad!

ChinaMaine: yay for the many good choices! And for working out that alcohol and potato chips can fit in a plan, even with company

Shepherdess: you are tough to live on a ranch in Wyoming! Especially in the winter.

CeeJay: Hooray for still being in the game!

wndranne: hope you're having some luck getting unpissed and I'm glad you experienced fewer cravings today.

Nuxmaga: yay for skipping the soggy filo dough!

12-02-2009, 12:59 AM
Coaches/Buddies: I want to let you all know that I've been reading all your wonderful replies and appreciate every one of them. Sorry I haven't returned the support, but I need to get some other habits set before I start committing to 'personals'.

Weigh-In: -1.5 = 128 :broc:
Read Advantage Deck: yes (and found it super motivational!) :broc:
Read Response Cards: yes :broc:
Checked in Here: yes :broc:

Here are some extras:
- ate most of my meals mindfully and slowly :broc:
- caught myself when i licked my son's juice popsicle completely unconsciously :broc:
- drank a cup of tea to help deal with evening hunger :broc:
- entered all food eaten yesterday and today into the BodyMedia software :broc:

I hope the dancing broccolis don't get too annoying :D

Need to work on getting to bed earlier!

12-02-2009, 03:05 AM
I hope the dancing broccolis don't get too annoying :D

:D Not annoying, but making me hungry. :D

12-02-2009, 05:57 AM
Diet Coaches/Buddies - DW served cod for dinner - the very ones that are disappearing from the MA coastal waters. Feels awkward to eat one quickly before it goes away. I have some old cookbooks that refer to salt cod as super cheap; it's not so now.

My evening snack of a mango was only about C- in flavor. Felt the urge to grab an apple to compensate. In a moment of clarity, I reminded myself that the evening snack wasn't to make me feel stuffed or satisfied - just to tide me over til bedtime. CREDIT moi for not doubling up. Was a good reminder that unsatisfying food seems to make me want to eat more.

Robin (RobinW) - Kudos for the good hurt from working out - special Kudos for staying the course on your gym plans. Good grief - if running on the treadmill gives you more ideas for events to cram into your busy life perhaps you should switch to the elliptical, LOL.

Anne (wndranne) - Add me to those who don't understand people. And to the subset of those who finds that they behave the same way that I didn't understand last time, LOL.

ChinaMaine - Sympathies for the potato chips from a guy who just fell into a bowl himself, LOL. Kudos for giving yourself credit for all the good choices - that's keeping the perspective.

Kim (bennyhannamama) - Your dancing broccoli is just joyous. Keep them coming. Yay for a cup of tea to respond to evening hunger.

Margaret (Nuxmaga) - Congrats on the order for the large item; is that more fun to make than the stacks of small stuff? BIG Kudos for leaving the filo dough - even when soggy. I love that stuff.

FutureFitChick - Sounds like a busy day when you gotta eat in the car twice. Kudos for making good choices. Good luck with the coordinatory - lifetime first use of that word for me, LOL.

Joy (gardenerjoy) - Congrats for a loss in November. The Beck quote below is dedicated to you today.

Shepherdess - Yay for dog washing as an unplanned exercise - don't recall reading that in either of the Beck books, LOL. Yep winter is coming as evidenced by ice on our birdbath yesterday morning. My blood is still thin enough that I'm wearing a heavy coat on a chilly day.

CeeJay - Jealous of living near old logging trails for your ATV rides. Neat that you can relax while riding and enjoy the forest. Good luck on your two day shopping trip - sounds like a bit of pressure to me to have to get it all done in one trip.

Readers - day 10
Set a Realistic Goal

In fact, there is no long term benefit to losing weight too quickly. And there is a major disadvantage. When you suddenly decrease the amount of food that you eat, your body responds in a protective manner by slowing your metabolism. It's your body's natural response to protect you from starvation.

Weight loss specialists agree that your goal should be to lose no more than 1 to 2 pounds a week. But it's fine if you lose only a half pound a week on average.

The Beck Diet Solution, pg 114.

12-02-2009, 08:11 AM
I went for a run yesterday, in spite of the snow and wind. Luckily there wasn’t much snow falling, but the winds were pretty brutal. I did cut the run short again by a mile because my dogs were getting ice in their paws, but I came home and did yoga.

Food was mostly OP. I don’t quite know what to call dinner. Our oven has been broken for 2 weeks now. We had an extended warranty, but have been going round and round on the phone. One of the disadvantages of living in the middle of nowhere. They are unable to enter our physical address (it’s one the power company made up years ago) into their automated system—the computer tells them there’s no such address, and apparently they can’t enter “in the middle of a ranch” in their computer. DH and I finally ordered the part and are going to fix it ourselves, but meanwhile we have to be creative with dinner. We have made friends with our crockpot, but last night tried a casserole that was a bust. I took two bites, then made popcorn instead.

CeeJay, kudos for “still being in the game.” That is what counts. Yay for a few days off work. Enjoy the relaxation and good luck in the restaurants.

RobinW, kudos for OP food with no obstacles in your way. I love it when life cooperates. Kudos on getting your exercise and for a “good hurt.” Yay for ideas on the treadmill—you can count it as work time.

FutureFitChick, great job eating well on a busy day. Kudos for making healthy choices while getting fast food—that’s not easy for me to do. It sounds like you are making progress with your personal trainer and this early dialogue will lead to a good foundation.

Wndranne, sorry about being pissed. Hope it doesn’t last long. Sorry, but I have no helpful advice on better understanding people. Good job staying on plan while pissed—it’s not easy for me to do. Kudos on running—that’s a great way to work out anger.

Nuxmaga, yay for the big order online! Kudos for eating the spinach and leaving unappealing filo pastry. I’m impressed with how you dealt with feeling overwhelmed. It’s great that you were able to find a way to take control and be productive!

Gardenerjoy, congrats on 2.5 lbs lost! You have a great attitude about it—I love that you are looking at the big picture.

Bennyhannamamma, all the dancing broccoli are great! Kudos for tea instead of eating. That’s my greatest weapon against a desire to eat. It makes me feel like I’m getting a treat.

BillBE, kudos on not doubling up on your evening snack. A lousy mango is always a bummer since a good one is so wonderful. It’s an interesting response to want to eat something else when food was unsatisfying, but good job catching yourself.

Beck didn’t think about the environmentally conscious when she said to enjoy every bite. Food choices begin to get a bit overwhelming when you begin think about issues like sustainability. I sympathize with the burden of awareness.

Beach Patrol
12-02-2009, 12:14 PM
HEY BECKSTARS!!!! - hope you all had a wonderful Thanksgiving and are back on track now!

I did exactly what I planned to do - not even THINK about dieting on Thanksgiving day! - I ate whatever I wanted and enjoyed it completely - but I was careful to not eat too much because if there's ONE thing I've learned on Beck so far it's that I really HATE that over-full feeling. UGH! And during the entire 4-day holiday, I only felt that way ONCE, so I'm kudo-ing to me for that. :carrot:

I did get my dad & brother out on the beach three days in a row - for a good hour long walk each time. It was very nice, relaxing, and felt good to help work off some of that dress'n & gravy ;) They left to go home on Sunday morning, so we didn't get a walk on Sunday. But that's ok - cause Monday, I was back to work & back on track, just like I'd planned - ALL IS WELL! - and... I even lost another 2 pounds!!!! Woot-to-the-Hoot!!!! :yay:

I have gotten into the bad habit of eating what's "handy" instead of planning my meals & sticking to the plan. I'm not eating "unhealthy" but "handy" - such as a tuna sandwich on whole grain bread with low-fat cheese. See? Not unhealthy! - but not in my "planned meals"... so I'm going to have to step it up & keep with the plan. Exercise plan is working out great - we've had what I call "good walking weather" - in the upper 60's & low 70's with a nice breeze blowing to keep the sweat at bay! :dancer: And I've added a little yoga-stretching to my walking routine - so doing good there.

Last, but not least, I've gotten way good at reading my cards. I haven't made any news one lately, but just reading the others seems to be helping. :^:

Ceejay ~ If "dancing broccoli" makes you hungry, then you're doing EXCELLENT! Better broccoli than cookies or whatever, I always say!!

Bill ~ WOO HOO for not "doubling up" - even on fruit! - I have to remind myself sometimes that even tho fruit is WAY good for me, eating too much of ANYTHING is NOT good for me! - so YAY you!!!

Shepherdess ~ running in the snow AND wind??!?!?!?!?! That is SO dedicated!!! I bow before thee!!! :whoo:


12-02-2009, 08:25 PM
Coaches/Buddies, I made my lunch for today, then forgot to grab it walking out the door. So, more fast food for me today. But, I feel very comfortable ordering healthy choices now, which is good. In reality, there is likely going to be fast food in my life for the next several years when things get chaotic. So, if I can make a healthy choice when I have to do it, then that will give me the success and confidence I need to do it without thinking twice in the future.

Upcoming plans include the Hunger/Craving/Desire exercise tomorrow, contact the trainer on Friday, and potentially the day experiencing hunger on Monday.

BeachPatrol, great job for executing your plan over the holiday and getting in exercise. I have no doubt that you can get where you want to be with the food planning.

BennyHannahMama, no problem on not doing the personals yet. It does take a chunk of time, but I am finding it really important for my ability to stay on track to get to know people more. So, it has had its own reward. All of your dancing broccolis are wonderful. I’m using GoWear Fit. Are you? I really like it and has kept me from going into the “why haven’t I been losing weight” mode when the calorie loss isn’t really there.

BillBlueEyes, you make a great point about wanting to compensate with extra calories for disappointing meals. It’s frustrating when disappointing food leads to disatatisfaction. Oops on the coordinatory…

CeeJay, mmm… broccoli.

GardenerJoy, bummer about the slowing down of weight loss. But, you had a loss with all of the increased writing (= sitting) time and with a holiday and lots of family chaos. I have no doubt that you will be rewarded at the end of December when you pick up on the exercise. Hope your family is doing well.

Nuxmaga, great job on by-passing the evil crust. I’m really happy for you that you are on track for your calorie goals. Also, congratulations on the big order. What is “exposure”mode?

Shepherdess, too bad about your oven. That makes planning meals a real challenge, I’m sure. It’s funny you mention the hit-or-miss nature of the alternate cooking methods. I was just having that conversation with someone else the other day.

Wndranne, glad to hear about your success staying on plan and running. Hope you are feeling better and that the cravings remain at bay.

Today’s Essentials:
Weigh-in: -0.5 lbs.
Read Advantage Cards two times: No, I only read them once.
Read Response Cards at least two times: No, I only read them once.
Ate slowly, sitting down, noticing every bite: No, I ate lunch in the car driving to class.
Gave myself credit when I engaged in helpful eating behaviors: Yes, I posted them here.
Did spontaneous exercise: Some
Did planned exercise: No
Tracked today’s food: Yes

12-02-2009, 10:38 PM
It's official that my husband's bil has MS, but the more pressing problem is that he reacted badly to the spinal tap that gave the diagnosis. We didn't hear from his sister today, which we suspect means that she was busy caretaking.

I went up to my brother's to sit with J for a while so he could walk his dog. Then, I committed to doing my own exercise because I didn't want to report here that I'm giving up my exercise time so my brother can have his. Something else has to give this month, not my exercise.

I did my Pilates DVD and it felt great. It's for beginners (which I am) and doesn't feel like much of workout until I'm done and then my body feels great!

WI: +0.25kg , Exercise: +60, 105/1300 minutes for December, Food: op, Read my Advantages and Responses: yes

bennyhannahmama: I think it's an excellent idea to get in the appropriate reporting habits before worrying about doing personals. Do that when, and if, it feels right to you. I get benefit from your stories and reporting whether or not you write personals.

BillBlueEyes: Thanks for the quote dedication. I'm honored. And, it's perfect!

Shepherdess: is it just the oven or the entire range that's broken? I'm embarrassed to say how long I've lived without an oven. We do a lot of stuff on the stove and also make good use of a toaster oven. Since there's only two of us, that actually works quite well. Tonight was pizza -- sauce on the stove and home-made pizza shells sized for individual pizzas (which fit in the toaster oven).

Beach Patrol: great to hear that your Thanksgiving went so well.

FutureFitChick: way to go with finding a way to make necessary fast food work for you.

12-02-2009, 11:01 PM
Coaches/Buddies Not even close to being on plan today, as schedule was nuts. DD was home after yesterday's fever, and DH and I switched kid-watching at noon. But I ate thoughtfully anyway, and calories came out almost exactly on target. Two mile run tonight, a good, hard effort that felt great.

No longer pissed tonight. Just resigned to being confused. Thanks for your wishes and good thoughts on that, everyone.

Margaret Sounds like you did a great job with your food and exercise. And yay for big orders!

gardenerjoyThose are 2.5 pounds you are never going to see again, right? So great going!

Sorry to hear about your husband's bil.

Kim Good to see you here, and love the broccoli!

CeeJay Go have some broc! Yum. We've convinced DD that it gives her shiny hair and sparkley eyes and she can't get enough of the stuff now. Not sure how I worked that miracle, but I'l take it.

BillBE Hope you enjoyed your cod, disappearing though it might be, and bummer about the mango. Did you get out for a walk today?

Shepherdess Good luck with your oven repair. I'm not sure if I'd know if mine was broken. This reminds me I need to make some honey balsamic chicken with rosemary. Easy, fabulous and healthy. Wow on getting in a snowy, windy run.

Beach Patrol Glad you enjoyed your Thanksgiving. Sounds like the perfect way to do it: eating mindfully and enjoying everything. Good job on the walking too!

FutureFitChick I hate it when I forget to bring the lunch I made! Seems like it happens often to me. But my brain is shot from the children, so I suppose it is to be expected.

'Night everyone.


12-03-2009, 12:14 AM
Coaches/Buddies: Getting to bed earlier definitely needs to move up on my priority list :(

So here's another quick report:

Weigh-In: -.5= 127.5 :broc:
Read Response Cards: yes :broc:
Read Advantages Deck: yes :broc:
Checked in Here: yes :broc: (I almost forgot!)

Overslept this morning by almost an hour (managed to turn off both alarms and not remember) so reading my Response Cards and Advantages Deck first thing was just not an option (which is when I have been doing it.)
As I was getting ready to leave work I realized I had never read them. I was about to put it off again, thinking I would read them later when I stopped myself. I was going to be picking up the kids from daycare, come home to make dinner, etc. and I knew realistically I would not be reading them. So, I chose to delay leaving work by just a few minutes and carefully read through all of them--- it felt great!

Lots of other good things today too, but need to get to sleep now!

Thanks again for all the feedback and I am reading what you guys are up to, too!

12-03-2009, 06:33 AM
Diet Coaches/Buddies - When DW asked if there was any meal I've missed, I immediately responded "meatloaf." So we had it last night. It was good enough, but my super fond memories might have come from the massive portion I used to serve myself and from the large sandwiches slathered with mayo that I made with the leftovers. CREDIT moi for a rational serving and for a small chunk in my lunch for today. So many of my food memories seem related to volume not taste - so many neurons to rewire.

At gym, CREDIT moi, I concentrated on doing my push ups with correct form - it's easy to get sloppy without a trainer. Saw a large guy jumping rope using a 1 inch diameter rope that impressed me because of the noise the rope made hitting the ground.

Anne (wndranne) - Sigh ... "confused" over human behavior is probably as good as it's gonna get. Congrats on teaching your DD that foods have a specific benefit - it'll be hard to get caught since all kids have sparkly eyes, LOL. Yep, I got in my walk the other day; was kinda impressed that I didn't remember anything about it other than not stopping at Whole Foods for samples, which some day I need to stop reporting.

Kim (bennyhannamama) - LOL at turning off both alarms to oversleep for an hour. Perhaps you need to bite the bullet and get to bed earlier.

FutureFitChick - Neat that you've accepted that fast foods are going to be part of your hectic-scheduled life and have learned to order well. I love hearing the results of the hunger exercise - can't wait.

Joy (gardenerjoy) - Kudos for seeing that you need to exercise despite the realities of family health right now.

Shepherdess - Now that's about the best excuse I've heard - that we don't have to honor an extended warranty because we didn't program our computers to handle rural addresses. Gotta give credit to the guy who thought of that one. I've got relatives who for years only had a Rural Delivery Route Number for an address - the postman for that route knew where everybody lived.

Beach Patrol - Yay for getting three long beach walks and for getting your dad and brother out as well.

Readers - day 11
Distinguish Between Hunger, Desire, and Cravings

Almost every dieter I've worked with has had difficulty distinguishing between true hunger (when you've fasted for several hours and your stomach is empty), a desire to eat (not being particularly hungry but eating because there is food around), and a craving (a physiological and emotional intense urge to eat). Interestingly, many of them initially thought they could tell the difference. What about you?

The Beck Diet Solution, pg 116.

12-03-2009, 08:27 AM
I had gained a pound over Thanksgiving, but most of that is gone already. And I’ve noticed something else positive. For the last 2 months I’ve been hungrier than normal. But this week, my hunger level seems to have returned to it’s normal level. It’s much easier to stay on plan when I’m not constantly thinking of food. ;) This experience has made me newly appreciative of the folks on this list who grapple with high hunger levels every day. It does make weight loss much more difficult…

I’ve been reading online about set points a little bit recently. One thing I read is that if you’ve lost 10% to 20% and reached your set point, you will feel hungrier until your set point is reset to a new, lower level. This is because your body thinks you’ve lost too much weight and needs to gain some back. I’m hoping my return to normal hunger levels means that my set point has reset, and I can go about the business of losing weight again. :crossed:

:df: WI-almost back down to pre-Thanksgiving weight. Read my cards, made a plan. Food – op, Exercise – op (Tues-60m, Wed-66m).
The Good :angel:
- Identified hunger vs non-hunger every time I ate –didn’t have my evening snack of leftover, oh-so-tasty, baguette, so double-credit!
- Tolerated non-hunger without eating – credit!
- Used resistance techniques – credit!

The Bad :no:
- Eat mindfully, enjoying every bite – for dinner the last 2 nights, I’ve wolfed down my food even though I wasn’t especially hungry. I had developed a habit of being the last one finished eating, and I’ve been been the first recently. So I’m going to pay more attention to eating mindfully at dinner.
- Give credit throughout the day for every positive eating behavior - nope
- Spontaneous exercise – nope. But I did force myself to take a break yesterday afternoon to take a planned 20 minute walk (I woke up late and couldn’t fit in all 60 mins before work). So I’m going to try and make this one occasion a habit. :crossed:

The Ugly :stars:
- I posted here – nope (but today is a new day…)

Once again – no personals. Things have heated up at work again, but if I can get my document out early today, I’ll sneak back here and post some personals. In any case, I will get caught up this weekend. In the meantime - :wave:

12-03-2009, 12:37 PM
I didn’t get home until nearly dark yesterday, and so did not get my run in. I did pop in a DVD and jump roped instead. I usually hate that, but it was cold enough yesterday that I didn’t feel so bad. Besides, I sold some wool and yarn to a local shop, so it was worth it to get home late.

Eating was mostly OP, but I did have huge cravings last night to go back for seconds. It’s probably because I’ve started skipping snacks. I think I’m just getting bored with the same things over and over. I picked up a trail mix at the store the other day. It’ll mix things up and be a snack I’ll look forward to.

Beach Patrol, yay for another 2 lbs gone, and over Thanksgiving, no less! Kudos for avoiding that overfull feeling, walks on the beach (I’m so jealous of the beach and your weather) and yoga. Good job recommitting to your plan—can you work some of those handy but healthy foods into your plan?

FutureFitChick, kudos for making your lunch ahead of time, even if it stayed on the kitchen counter. Huge kudos for feeling comfortable making healthy choices at fast food places. Fast food is convenient, and if it makes your life easier and you’re able to eat healthy, I see no problem working that into your plan.

Gardenerjoy, kudos for getting your exercise in on a busy day. I love pilates. I used to do it more regularly and have recently been trying to work it back into my routine. It’s great for the core! The pizza sounds delicious, and you’re right, there is plenty we can make without the oven. We just have to think a little harder because it’s shook up our cooking routine.

Wndranne, good job coming ok on calories during a nuts, off-plan day, and I’m impressed that you were able to eat thoughtfully during a crazy day. Kudos for a good, hard run. Hope it made you feel better.

Bennyhannamamma, kudos on making reading your response and advantages cards a priority. Good luck getting to bed earlier. If you are turning off two alarms in your sleep, I think that’s definitely a sign to get to bed earlier!

BillBE, LOL at food memories related to volume not taste. Kudos for rewiring your neurons and serving sane portion sizes. Kudos for concentrating on form during push-ups. I’m not sure which I hate more push-ups or lunges. Either way, I get pretty sloppy on both. (Full disclosure, I can only do a few “real” push-ups and then resort to girly push-ups.)

ChinaMaine, interesting that hunger increases once you’ve reached a set-point. Glad to hear your hunger levels are returning to normal and it’s easier to stay OP. Kudos for skipping the delicious and planned snack because you weren’t hungry.

I noticed that you’ve consistently reported that you don’t give yourself credit during the day. I don’t do this either, but I was thinking that it might help. I’m trying to think of something to remind myself to do this throughout the day—anyone out there have suggestions?

Beach Patrol
12-03-2009, 06:00 PM
Howdy-Do BECKSTARS!!!! :D

Shepherdess ~ I, too have found that I have huge cravings if I skip a snack, so I try VERY hard not to skip! Fruit is my favorite quickie/healthy snack, but sometimes I want something... uh... "man-made"... & I have fallen in total love with the Quaker True Delight bars! - ummmm!!!! And they really help tide me over til my next meal. Kudos for jump roping! - As much as you are jealous of my beach weather, I am jealous of your kick-*** attitude toward exercising -no matter what!! :running:

ChinaMaine ~ Excellent job identifing the hunger vs non-hunger and using the resistance techniques! I have also found those to be incredibly helpful! :cheer:

Bill ~ OMG... I love "meatloaf"!!! And I have learned that I am better about eating LESS if I have a nice big salad before hand, or an extra helping of veggies on the side. So - YAY YOU! for rational serving and left overs for your lunch! And extra super YAY for doing push ups w/correct form! - you're right! - that IS difficult - and correct form is SO important in ANY exercise! :bravo:

b.h.mama ~ congrats on your -.5!!!! I love the positive feeling of a negative number!!! :yay:

wndranne ~ Not to worry about not being on plan for one day... sometimes life REALLY gets in the way of our plans! But you "ate thoughtfully" and that's a big part of the success! - also, BIG CREDIT for your 2 miler!!!! :carrot:

gardenerjoy ~ Way to go with the Pilates DVD! - it's very GOOD to do exercise and TAKE CARE OF OURSELVES first! - exercise is not only good for your body, but it really does help combat the stress and emotional upheaval you feel with all that's going on in your life right now. So X-TRA STAR POINTS for committing to doing your own exercise - TAKE CARE OF YOU!!! :hug:

FFChick ~ I know how you feel about forgetting lunch! - I soooo HATE it when I do that! I can't say how many times I've left the dang thing on the counter! But fast food doesn't have to be "unhealthy" or fattening - I've learned to go for the "small" junior size burgers and not order fries or eat just half a burger and a handful of fries... or go for the chicken sandwich, etc. Fast food doesn't have to ruin us! So always remember that when fast food seems to be your only choice! You're doing GREAT!!! :goodvibes

AS FOR ME.... I'm OP with eating (mostly) and when I'm "off-plan" I'm still doing it healthy, so I can credit myself for that. Exercise is going GREAT! - I am really enjoying moving again!!! :cool:

It's nearly "that time of month" for me, so I expect to see my weight fluctuate a bit due to that joyous occasion. And I feel myself craving crazy sweets right about now... so gotta take some extra special care & watch out for those! I could eat a pound of chocolate right now...and I'm not hungry at all.... At least I recognize them as cravings... can I get credit for that? ;)


12-03-2009, 09:09 PM
Coaches/Buddies, today went pretty well today. Kind of exhausting, which is frustrating given the number of hours I put in. (only 8 hours). I am hoping my stamina improves with weight loss and exercise. Eating went well, kind of random last minute food selections, but it kept me under my calorie limit for the day. And, I didn’t eat lunch or dinner out today when I had the opportunity. I did Hunger/Craving/Desire today. I was surprised how low my actual feelings of hunger in my stomach were and how much I use fatigue as an indicator to eat. Wrong or right thing to do? I’d love to hear your feedback. It’s no wonder that I tend to eat more during times of poor/lacking in sleep.

Regarding credit throughout the day, I have post-its all over with “credit” on them – calendar, computer monitor, mirror, refrigerator, etc.

Today’s Essentials:
Weigh-in: -1 lbs.
Read Advantage Cards two times: Yes
Read Response Cards at least two times: Yes
Ate slowly, sitting down, noticing every bite: Yes
Gave myself credit when I engaged in helpful eating behaviors: Yes
Did spontaneous exercise: Yes
Did planned exercise: No
Rated my hunger: Yes, finally!
Wrote out food plan for tomorrow: Will try to do this tonight.
Tracked today’s food: Yes.

Time How I Feel Hunger Level (0-10)
Before Breakfast Not at all hungry, but feel I’m supposed to eat breakfast 2
Midway Through Breakfast Full, but feel I’m supposed to finish my cereal; confused about what I’m supposed to do 1
Immediately After Breakfast Full 1
20 Minutes After Breakfast Full 1
Before Mid-morning Snack (Did not eat)
Midway Through Mid-morning Snack (Did not eat)
Immediately After Mid-morning Snack (Did not eat)
20 Minutes After Mid-morning Snack (Did not eat)
Before Lunch Physically tired and sleepy, achy, not hungry 3
Midway Through Lunch Still achy, more energetic, clearer headed 2
Immediately After Lunch Less achy, thinking clearly 1
20 Minutes After Lunch Pretty good, no hunger 1
Before Mid-afternoon Snack Tired, want to go home and sleep, some hunger 4
Midway Through Mid-afternoon Snack Less painful, not really hungry 2
Immediately After Mid-afternoon Snack More restored 0
20 Minutes After Mid-afternoon Snack Ready to go home, Less clear than before 0
Before Dinner Ready to eat. Salivating, tired, cramping in empty feeling in stomach. 7
Midway Through Dinner Enjoying food and getting fuller. 4
Immediately After Dinner Getting fuller still. Good amount of food. Not stuffed. 2
20 Minutes After Dinner Mostly comfortable, slight hunger. What?? 3
Before Evening Snack
Midway Through Evening Snack
Immediately After Evening Snack
20 Minutes After Evening Snack

BeachPatrol, great job on enjoying exercise. That’s great progress and powerful! Major credit goes to you for recognizing cravings. That is really important.

BennyHannahMama, hope you get to sleep earlier tonight. Great job on committing to reading your cards. Congratulations on being ½ pound down.

BillBlueEyes, it’s funny when we get confused by our attachments to a certain eating situation and attribute them to us enjoying a particular food.

ChinaMaine, I find your observation about hunger levels and possible set-point theory interesting. Keep us posted to let us know how it all comes out. Good luck on your work stuff!

GardenerJoy, sorry to hear about your brother-in-law. Awesome job to commit to your exercise!

Shepherdess, congratulations on the sale! Great job on no excuses to skip exercise. You are fantastic! Thanks for the reassurance regarding fast food. I just feel so guilty about eating it, but that is my reality for now.

Wndranne, sorry to hear you were off plan for food. Great job for getting in the exercise and eating mindfully in spite of the chaos.

12-03-2009, 10:19 PM
Coaches/Buddies On plan today. A tough interpersonal day, and I'm not feeling up to much more than checking in. Back tomorrow. Have a good one.


12-03-2009, 10:48 PM
We went out to the cabin to winterize before tonight's hard freeze. We walked and hauled stuff for exercise. I also saw a pileated woodpecker and a deer.

WI: -0.25kg , Exercise: +40, 145/1300 minutes for December, Food: op, Read my Advantages and Responses: yes

wndranne: Good job staying on target with calories even while being off plan -- that's some flexibility there!

bennyhannahmama: good job on stopping yourself to read your advantages and responses -- you inspired me to read mine today!

BillBlueEyes: What a great observance about some food memories having to do with volume, not taste. That helps me. Now I understand why one potato chip tastes salty and oily, but eating a whole bag used to be a comfort and pleasure and is still an occasional temptation.

ChinaMaine: yay for the double credit on foregoing the baguette snack

Shepherdess: way to go on finding an alternative exercise

Beach Patrol: you bet you can have credit for recognizing cravings! I find that extremely difficult. One of the reasons Beck works for me is that I eat according to plan and the fact that I'm very slow in my development of identifying real hunger doesn't get in the way of my losing weight in the meantime.

FutureFitChick: wow, I think you had a great result from your experiment: recognizing that fatigue is a trigger for you. I wonder if your hunger would go away if you closed your eyes and really rested for a minute or five minutes.

12-03-2009, 11:12 PM
Weighed In: 0: 127.5 :broc:
Read Advantages Deck: yes :broc:
Read Response Cards: yes :broc:
Checked in Here: yes :broc:

Going to bed: now!


12-04-2009, 06:25 AM
Diet Coaches/Buddies - Decided to pick up the pace of my after work walk, CREDIT moi. I returned home soaking wet. Felt really good that I'd worked that much harder until I realized that it was an unseasonably warm evening and I had dressed like December. Oh Well, it was a brisk walk nevertheless. It's time for new walking shoes - OK waaaay past time - but I hate shopping. Gotta do that before I cause shin splints or something.

Was particularly pleased with my packed lunch. Our fridge has a bunch of leftover veggies to stuff into my 3 cup Pyrex container, including yellow beets, kale from our garden with onions, and roasted sweet potato coins. And a small slice of leftover meatloaf. Life is good.

Anne (wndranne) - A tough day deserves a quote to gladden ever fiber in your soul. You've probably already read this but it just blew my mind as a profound statement describing the pictures showing the structure of structures in the distant universe:"We actually see this massive structure in the distant universe. Not theory, not prediction - this is the real universe."

Dr. Masayuki Tanaka of the European Southern Observatory, Science News, 5Dec09

ChinaMaine - So interesting that the resetting of ones set point takes place at the 10% to 20% loss of body weight. That would mean that anyone losing a large amount of weight would go through several cycles like you're describing.

Kim (bennyhannamama) - Yay for going to bed as a way to fight not getting enough sleep.

FutureFitChick - It's interesting that you didn't particularly experience hunger until you were anticipating dinner at level 7. I'm fascinated how little hunger most people record in a day.

Joy (gardenerjoy) - Seeing a Pileated Woodpecker is pretty special around here; I clearly remember the day I saw my first.

Shepherdess - Congrats on the wool sale - even at the cost of having to jump rope instead of an outdoor run. Re "real" push ups: I just read a study that apparently the cause of men living about 4 years less than women is the energy spent building muscles in response to their testosterone. So you get 4 more years to do push-ups and lunges, LOL.

Beach Patrol - Yep, Big Kudos for recognizing cravings as cravings. At the supermarket last week I encountered a 5 pound Hersey chocolate bar for $30. First thought Neat! I want it. Took a while to remember that I don't particularly like milk chocolate and that 5 pounds would be a PITA to keep around nibbling little portions. For me, that one wasn't even a craving, just a carnal desire.

Readers - day 11
Distinguish Between Hunger, Desire, and Cravings

Think about times in the past when you've leisurely finished a rather large meal, perhaps when eating at a restaurant or during a family celebration. I wonder if you've ever had such thoughts as, I'm still hungry ... I think I'll have seconds ... I'm hungry for dessert.

If so, you confused hunger with a desire to eat. Today's task will help you figure out when you're truly hungry so you can tell yourself, OK, I finished the food I planned to eat for the meal, and I'm still hungry ... But that's OK ... It might take my brain 20 minutes to send a message to my body that I'm full ... I'll wait to see how I feel in 20 minutes.

The Beck Diet Solution, pg 116.

12-04-2009, 08:08 AM
It was a busy day at work, but I got up and walked mid-afternoon to finish out my planned exercise. It was so warm – mid-sixties. It was a wonderful walking day. Like Bill, I’ve been trying to turn up the volume on my walking lately, and it felt good. I did a core workout in the morning - and MFC had me do 2 sets of 'Hundreds'. It killed yesterday, so I did a quick search on-line and found out I was doing it wrong. lol. I was doing 100 hundred crunch-pulses in each set (with legs elevated), but all I'm supposed to do is pump my arms 100 times. Phew - that'll be much easier next time!

:df: WI-down .4 lbs. Read my cards, made a plan. Food – op, Exercise – op (62m).
The Good :angel:
- Identified hunger vs non-hunger every time I ate – credit!
- Tolerated non-hunger without eating – credit!
- Used resistance techniques – credit!
- Eat mindfully, enjoying every bite – credit!
- Spontaneous exercise – I don’t know if it qualifies, but walked further than planned yesterday. So I’m taking a credit on this one.
- I posted here – credit!
- I did well enough to have to combine my ‘bad’ and ‘ugly’ categories – credit!

The Bad, and The Ugly :stars:
- Give credit throughout the day for every positive eating behavior – nope. Shepherdess, I haven’t figured out a way to do this. I think my anglo-protestant lineage makes me believe this whole ‘give credit’ thing is more than a bit unseemly. Although rationally I realize it is a positive step, just can’t seem to force myself to do anything about it.

Once again – no personals. I’ll try again later today. Hi everyone - :wave:

12-04-2009, 01:14 PM
I did some jump roping yesterday. Again, I was just busy until it was close to dark. We are, after all, coming up on the longest night of the year. It’s just going to be tough to get outdoor exercise in.

Eating was not as successful. I don’t know why I was just hungry all day yesterday. I tried to objectively analyze it, and it wasn’t craving mistaken for hunger, but honest to goodness hunger, even shortly after eating. Shortly before dinner, I was losing all willpower. DH started munching on some chips and it was all I could do to resist. I read my cards (credit) and managed to not eat. But following dinner. . .still hungry. I waited 20 minutes and then finally went ahead and had my evening snack—and then some. I finally ate to fullness, but still had the desire to eat. I called it a night and went to bed.

I’m still trying to figure out what the problem was. I wasn’t eating differently yesterday, and so far, this amount of food has kept my hunger satiated, for the most part. I was joking with DH that maybe I’m going into hibernation mode. It was cold yesterday—never got above 15 F. This time last week it was in the low 50s. So maybe my body is just trying to get a bit of insulation against the sudden drop in temp. Or maybe its hormonal fluctuations. I don’t know, but today seems to be better, so I’m keeping my fingers crossed.

Beach Patrol, yes you do get credit for recognizing cravings. My hope is that once I begin to recognize before they hit they will be easier to deal with. Yay for enjoying exercise, and kudos for eating mostly OP and eating healthy when you are not OP.

FutureFitChick, sorry for the exhausting day. I have found my energy levels picking up recently, which I attribute to weight loss and regular exercise. I hope you’ll have a similar experience. I also find that fatigue triggers a desire to eat. I’m only speculating, but I imagine it is because your body is looking for an energy source and also because you’re normal self-control is impaired when you are fatigued. That’s just my theory. Kudos for eating well in spite of fatigue.

Wndranne, sorry about the tough day. Kudos for taking the time to check in anyway and kudos for staying OP. Always difficult during times of emotional distress.

Gardenerjoy, there’s nothing like good, manual labor for exercise. The cabin sounds like it’s in a great location.

Bennyhannamamma, great job reading your cards and for checking in, and extra kudos for getting to bed at a good hour.

BillBE, I’m imagining your unseasonably warm evening. We just finally got “seasonable.” Kudos on your brisk walk and kudos for a healthy lunch that cleans out the fridge.

ChinaMaine, good job getting in your planned exercise on a busy day. It’s pretty cool that you can do Herculean 100s. LOL at your anglo-protestant lineage making giving credit unseemly. I’m thinking maybe I’ll have some kind of reminder, maybe a charm that I keep in my pocket. I’ll let you know how it works.

12-04-2009, 09:36 PM
Coaches/Buddies On plan again today. DH has given me his cold and I'm beyond wiped out. Going to sneak off to bed, even before 7.

Wishing everyone a good weekend.


12-05-2009, 12:18 AM

Weighed In: -1.0= 126.5 :broc:
Read Advantages Deck: yes :broc:
Read Response Cards: yes :broc:
Checked in Here: yes :broc:

Did many other things and hopefully will share more tomorrow and catch up with all of you.

12-05-2009, 06:13 AM
Diet Coaches/Buddies - Took a walk at noon, CREDIT moi, to get a bunch of US Native American one dollar coins that are gold colored to put in the toes of my kids stockings for Christmas morning. And, even bigger deal, bought the special pan that my DW wants last night. Now that's early shopping by my standards.

Eating and gym were OP and OP; CREDIT moi and CREDIT moi. DW made an unusually good batch of roasted butternut squash cubes with onions, cranberries, and sage. So good. It went well with the omelet and the broccoli with garlic plus the usual garden salad. She noted this was a tad more healthy than meat loaf, mashed white potatoes with butter, and lima beans that we might have had many years ago. I'd forgotten that her awareness has evolved over the years since it's so far ahead of mine.

Anne (wndranne) - Be well; bed is good.

ChinaMaine - Do I ever sympathize that giving myself credit goes against all I was brought up to believe. I'm still a tad embarrassed that I could only bring myself to do it on this thread the first time by writing "CREDIT moi" which was so weird that it seemed OK. You remind me that I need to work a bit more on giving the personal credits during the day.

Kudos for those 100 over-plan exercises; that does sound like a tough workout.

Kim (bennyhannamama) - Waving back. Kudos for reading your Advantages and your Response cards.

Shepherdess - LOL at "hibernation mode" - but Kudos for analyzing your unusual hunger to get on top of it. Yep, only two weeks til the shortest day of the year. I still chuckle at the cartoon that noted that all the long days are clumped together in the middle of summer and that it'd be smarter to distribute a few around a bit into winter where we needed them.

Readers - day 11
Distinguish Between Hunger, Desire, and Cravings

Or you might say to yourself, Okay, I'm hungry, no big deal. I'm going to eat again in ____ hours ... Here's a chance to strengthen my resistance muscle (described, along with the giving-in muscle, on page 29).

Or think to yourself, I'm not hungry ... I just want to eat more ... But I'm not going to because I don't want to strengthen my giving-in muscle.

The Beck Diet Solution, pg 116.

12-05-2009, 07:56 AM
:wave: I swear I'll read the book soon - it's sitting on the desk right now - but I do read the daily quotes in here. Food for thought as usual.

12-05-2009, 09:53 AM
:df: WI-down .1 lbs. Read my cards, made a plan. Food – off-plan, Exercise – op (60m).

The Good :angel:
- Identified hunger vs non-hunger every time I ate – credit!
- Tolerated non-hunger without eating – credit!
- Eat mindfully, enjoying every bite – credit!
- I posted here – credit!

The Bad :no:
- Give credit throughout the day for every positive eating behavior – nope.
- Spontaneous exercise – nope, but I seem to be getting in the habit of taking a substantial walk mid-afternoon. Credit! I had 35 mins yesterday after I finished all my important tasks for the day, and before a meeting. So, I just headed outside for 30 minutes of it (and made up for the exercise I missed in the AM because I overslept). It was a lovely day for a vigorous walk in the sun. If I can sustain the habit of taking a break from work for exercise every day, I’ll be healthier and happier. And I’ll get some spontaneous exercise in much more regularly.

and The Ugly :stars:
- Used resistance techniques – Last night I had a couple hundred more calories than planned after dinner. I ended up okay in terms of calories for the entire day. But that was because I only ate until I was no longer hungry earlier in the day. I wish I had at least tried to exercise my resistance muscle last night…

12-05-2009, 12:04 PM
Happens every year...I don't have to like it, though. Woke up this morning, looked out at the lake..*sigh. Hate it. Long time til April and ice out. Only some serious dancing tonight can shake off the funk of no blue water for 4 and a half months. My ice fishing buddies are way impatient; I keep telling them to wait for tracks out *and back.

On a less serious note, vanity sizing has come to the higher end lines, too. Had a serious encounter this week with a Nordstrom's Rack. Whatever the brands, the slacks and jeans are evidently being vanity sized. Size way! Yes, way, apparently.

Back on track, happy to say. Am looking forward to some winter down time and reading.

Shepherdess, we are evidently in the same weather pattern..driving to the cites on Tues, I saw 49 degrees. came home Thursday to 14.

Shout out to Kulhjeanie and onebyone..

Have a good weekend, all.

12-05-2009, 10:19 PM
Coaches/Buddies Another on plan day today. Still feeling a bit lousy with a mild cold, and I'm very fatigued, but things could be much worse.

I'm actually having a hard time eating the last few days. I kind of finally succumbed to all the stress and went off my rocker at work. I might have burned some bridges and regardless, I'll be making some changes. Strangely, I find it easier to deal with other people being inexplicably nasty than trying to live with the fact that I managed it myself. I don't think amends are possible; there are some things you just can't unsay. I suppose I'm human after all, but oh for a time machine.

In other news, I deactivated my Facebook account. I was spending too much time there, and it was creating some friction. I feel sort of free. But I wonder when I'll start seeing the pink elephants.

I have a couple hundred more calories to eat tonight. I need to do that since I'm at least attempting my long run (9 miles) tomorrow. I think a bowl of cereal is going to do it, and then I'm curling up in the silence with a book.

Kim Good to see you and your dancing broccoli here again!

BillBE Great that you've gotten an early start on your Christmas shopping. I think Amazon and express shipping will be my friend again this year. Your supper sounds wonderful!

Ruthxxx One page at a time, yes? Checking in is good!

ChinaMaine Four goods, two bads, and one ugly. By my count you are one up, and you're learning.

maryblu An absolutely perfect day here yesterday, and today wasn't bad either. Frozen lakes remind me not to take this for granted when I'm whining next summer. Smiling at your dancing fever and size 4, vanity or no!


12-06-2009, 12:20 AM
Coaches/Buddies, had a busy and relatively productive day. I still wish I’d gotten more done. I’d been doing really well until last night. My husband’s car broke down while I was at the grocery store buying stuff for dinner. (I’d already been wandering the aisles trying to find something requiring minimal effort and still be healthy, vegetarian, and lactose-free.) Forty-five minutes later I was starting out on a 1-hour drive to pick him up (after paying for groceries, driving home, letting out the dogs, and getting gas) and was fatigues/hungry (not sure what to call it anymore). Anyway, there was a large snack cracker incident, followed by an elaborate dinner out (which would have been manageable on its own) as well as a loaf a banana bread and pumpkin cheesecake loving thrust on us by my step-mother. Disaster. Utter disaster. I ended up with a bloated feeling all over, one that I’ve never before associated with over eating. So for that, CREDIT. Thanksgiving was handled so much better than that. Ugh.

Today’s been much better, but I did let sweets get the better of me tonight somewhat. Just keep swimming, swimming, swimming… Tomorrow I’m really going to push my water consumption and get a class project done I’ve been dragging my heals on finishing.

One positive thing though, I did say “yes” to the personal trainer and am waiting to hear back regarding the schedule. I said I was available to start right away.

Today’s Essentials:
Weigh-in: +2 lbs. :(
Read Advantage Cards two times: no
Read Response Cards at least two times: no
Ate slowly, sitting down, noticing every bite: not yesterday, mostly today
Gave myself credit when I engaged in helpful eating behaviors: yes
Did spontaneous exercise: no
Did planned exercise: no
Wrote out food plan for tomorrow: no
Tracked today’s food: yes

BennyHannahMama, great job with checking in and staying on plan. Congratulations on your loss!

BillBlueEyes, your leftover vegetables sound wonderful. Mmmm… Regarding the hunger, I’m really at a loss what to use as a hunger cue to eat. I know you said that you work from your food plan and not your hunger level, but I wish I could “realize” my hunger without my entire body being fatigued. Your push-ups theory is interesting. I thought I’d seen recently that women lived longer because of ovarian ecology. Also, could you elaborate on your statement “I'd forgotten that her awareness has evolved over the years since it's so far ahead of mine.”

ChinaMaine, ouch! What a painful misremembering for your crunches! Youcan give yourself credit! We just have to start small and pretend like we’re not one of the Lutherans in Lake Wobegon! Bummer about being off-plan with your food. Awesome job on your mid-day walks. That is fantastic.

GardenerJoy, thanks for the suggestion about closing my eyes. I’ll have to give that a try. I think that might lead to a struggle with resting for just five minutes for me, and not 10, 15, …90 minutes. Those woodpeckers are so cool. Great job with staying on track.

Maryblu, neat about the size 4. I’m excited for your incoming ice, though. That would be so cool to be near water no matter what time of year.

Ruthxxx, you can do it! I just try to read a few pages a day.

Shepherdess, great job on reading your cards to try and intervene with the hunger episode. I am glad that Friday went better for you. Thanks for the glimmer of hope that some of the fatigue will go away with a weight loss. I hope that will come for me too.

Wndranne, sorry to hear you had a rough day on Friday. That’s no fun. I am really impressed that you stayed on plan in the middle of a rough day. Great job! That is a good idea to still post a check in on a day when you can’t write more. I’ll have to try that. I do hope you are feeling better with respect to your cold. This year’s cold and flu season has been rough on me, which I attribute at least in part to the extra weight I’m carrying this year that I haven’t been before. Really sorry to hear that work has been rough lately. I hope that fallout isn’t as bad as you expect. I hope your run goes really well tomorrow.

12-06-2009, 07:13 AM
Diet Coaches/Buddies - Was one of those days that I had to wear full rain gear to walk - CREDIT moi - to Trader Joe's to get a carton of their French Roast coffee. I loitered at the sample area for FREE (what we called as kids) piggy in a blanket so I could get more than one. Ouch. Didn't need those. Was tweaked enough that I didn't notice until I got home that I had picked up decaf. Quivering at the thought of decaf coffee first thing in the morning. Good news is that I'll have to walk there again today to exchange it. Saving grace was that I found blueberries for $3.99 for a full pint - not the CD sized clam shell - and grabbed them despite the carbon footprint of flying them from Argentina; apologies to the planet.

Spent an inordinate amount of time replacing a ceiling light fixture because it wasn't possible to simply replace the globe that had been broken the day before when replacing one of the light bulbs. Truly annoying that globes go out of style. This one rotates to go on - like inserting a light bulb - which is so unintuitive to me that I'll probably not remember how to remove it in a year when these bulbs burn out. Good grief at the thought of calling an electrician to replace a bulb just because I can't remember the formula for removing the globe. (I think Beck lists this kind of negative projection as one of her Thinking Errors, LOL.)

maryblu - Guess you gotta have ice-in to have ice-out. Don't remember you mentioning ice skating or cross country skiing on your lake; do you do those?

Anne (wndranne) - Sending supportive thoughts for your repair work at the office. Hope you have access to a friend who can help you sort out what damage is done and what's repairable; I know that I tend to exaggerate the damage I've done because I know the depth of my feelings which are not always completely obvious to the target.

Kudos for making choices to deal with your time priorities. Good luck on your 9 mile run today.

ChinaMaine - Neat idea to take that vigorous 30 minute walk just before a meeting - what a great way to get some adrenalin going to be productive.

FutureFitChick - Big Kudos for making a commitment on your exercise plan with the trainer. That seems like a big step. Ouch for the car disaster followed by the eating "Utter disaster." Yay for having your spirit intact to keep going.

I can recall having stomach rumbling hunger - as in the Beck quote today - but not recently. I don't know if I've numbed out my hunger sensation by years of over eating or whether I just don't work long and hard enough anymore to get really hungry. Interesting that you're triggering on "fatigue."

Re my statement, “I'd forgotten that her awareness has evolved over the years since it's so far ahead of mine.” I was remembering that she slowly reduced the size of our meats, slowly reduced red meat meals to once a week, slowly slipped in about four vegetarian dinners a week. And the little stuff came in over time - all hard margarines are gone, more olive oil everywhere, better cheeses in smaller servings, less cookies and candy - the stuff that's being commonly done by many people. My thought was being aware that she's been changing our eating for over thirty years - it's not that she's always known what was right like a sage, but that she's always worked on changing to the more mindful.

Ruth (Ruthxxx) - Glad that you're still with us despite the reading block with Beck. You've probably noticed that the quotes published here never include the salacious, the suggestive, innuendos, nor side splitting adult humor. But don't let that tease you to dig in to see what's being left out, LOL.

Readers - day 11
Distinguish Between Hunger, Desire, and Cravings

How do you know when you're really hungry? Think about three occasions when the following occurred?
You hadn't eaten for many hours and really felt ravenous. That empty sensation in your stomach, accompanied by rumblings, was hunger.

You ate a big meal and yet you still wanted to continue to eat more. That was a desire.

You had a very strong urge to eat, which was accompanied by a feeling of tension and an unpleasant sensation in your mouth, throat, or body. That was a craving. The Beck Diet Solution, pg 116.

12-06-2009, 08:39 AM
:lol: Yes, I do carefully read between the quotes just in case. Actually I have finally started to ask myself "Are you hungry?" when faced with a food confrontation. (shortbread cookies yesterday!)

By the way Beck is now off my piled desk and on the kitchen table to be read during my coffee break from this Christmas cooking frenzy. I'm cranking up my New Year's resolution early.

12-06-2009, 12:56 PM
Hello Coaches:

Glad to find you all here.

Life here at my house has been a roller-coaster ride. I think I saw DH have the first manifestation of his mid-life crisis (he's 41). Last week he had a complete meltdown and, inaddition, informed me he had no $ toward the rent. I had money due to receiving my birthday money from my sister which was specifically earmarked for the local bariatric clinic and all of its services and 22 week intensive program but alas, the money is now gone to keep a roof over our heads with no particular feeling of hope within me that I will see it return to me any time soon, if ever. I have not told my sister this is what happened to the funds as those of you who know me from before know money was a big divisive issue between us and here I go again. I'm not telling her about the money and what happened as maybe by the time she asks I will be on my way to the clinic sooner rather than later... I did tell her I'll have to put it off until the new year.

To say I am disappointed and discouraged is an understatement. Money issues rule my life right now. I am working and spending lots of time at the school but nothing seems to make a difference. In January things could lighten up as I may finally be teaching, and there is hope for us to move to a 2 bedroom apt in the best part of this town for $350 less rent a month in March or April. A friend may be moving to the country on a trial basis and we would sublet her place for a year and then keep it if we want it after the year or leave it if she wants to come back to the city. I roughly estimate we have to shuck 70% of what we currently possess in this place if we want to live sanely in the new space (2 small closets/no basement or storage locker). This too has just made me feel frozen and unable to move. Money and clutter. Both will stop me dead in my tracks.

But friends, lest you think this is a completely doom and gloom note it is not. The possibility of this move is a really happy turn of eventsand an answer to my prayers. I'd be within blocks of the art school where I work. This, coincidentally, is also the area of the city where I used to sell my artwork at the market. It's the best tourist market here and I stopped going due to transportation (no car) and storage issues (display stands) and being close I can just walk/wheel my display and my work to the market to sell, so this means a rise in my income level AND the best test market going for new work. I am also making the best artwork in my life right now and I have the # of an interested buyer for a piece so more $ may come in to me that I didn't expect. I have decided on a foodplan and will be implementing it Friday. DH has agreed to come swimming with me tomorrow so I can just get started and do that already-the swimming is FREE afterall for as long as I live here. I also discoverd two free exercise classes at the same facility I can take advantage of. I am following my gut with the foodplan, tweaking the old Scarsdale Diet to suit me. I don't know if this is "smart" but it's where I am going to start. I have to start. I need a clear structure to start with.

My doctor called and wants to see me to discuss my elevated cholesterol emergency yet he said. I haven't made the appointment. Of course I only want to go after I've lost some weight.

:( Honestly, writing this I feel like a failure but I'm trying not to feel that way so...

My weight has remained stable (aka maintained it): 273-276 mostly for the past 3 months. I've been faithfully recording it daily (credit) and I continue to abstain from fake sugar (credit) and have consistently chosen the path of spontaneous exercise whenever I have that choice to make (credit). I just have to keep going, keep moving forward.

12-06-2009, 05:55 PM
My MIL gave me some cash for my birthday, and I decided to get a book refurbished with it. I have a 1904 copy of Twas the Night Before Christmas. It has really cool illustrations (, and I’ve loved since I was a child. I read it every year we spent Christmas at my grandmother’s. I also read it to my son every year until he became a teenager. But, the binding has broken down and is generally looking a bit worse for wear. DS found a place that restores and rebinds books in Portland. So we headed down for the afternoon.

We ate at a newish Mediterranean restaurant for lunch. We shared a Stuffed Grape Leaves appetizer, and I had marinated chicken, rice and a salad for lunch. The food was delicious, but the portion size on the chicken was very small (I think perhaps 3 oz.) I was still hungry when I walked out of the restaurant. I suggested we walk, rather than drive, to the bookstore. And then we walked back down to the center of Old Port and picked up an engagement gift for a nephew we’ll see over Christmas. All in all we were walking around and shopping for 2 hours. That was my workout for the day. After the walking we stopped in a gelato place for a snack. We shared a small vanilla and dark chocolate gelato, and between us ate less than half of it. Credit!

:df: WI-no weigh-in. Read my cards, made a plan. Food – off-plan, Exercise – op (120m, but slowly).

The Good :angel:
- Identified hunger vs non-hunger every time I ate – credit!
- Eat mindfully, enjoying every bite – credit!
- I posted here – credit!
- Spontaneous exercise – credit!

The Bad :no:
- Give credit throughout the day for every positive eating behavior – nope.

and The Ugly :stars:
- Used resistance techniques – DH and I were up late last night. We watched a movie and then started playing songs with iTunes. Around 11 I started getting hungry. I did use resistance techniques, but finally broke down to see if I could ‘afford’ chips and still stay under my allotment for daily calories. I found I had ‘room’ for ½ serving of chips. I carefully weighed them out and met my daily calorie goal. It wasn’t a washout, but I could have done better… :)
- Tolerated non-hunger without eating – I did up until midnight (see above)

12-06-2009, 06:29 PM
Today’s Essentials:
Weigh-in: -1.5 lbs.
Read Advantage Cards two times: yes
Read Response Cards at least two times: yes
Ate slowly, sitting down, noticing every bite: yes, I did well at this today.
Gave myself credit when I engaged in helpful eating behaviors: yes (and also helped my husband give me credit too)
Did spontaneous exercise: no – I’ve been stuck in front of the computer reading & writing all day
Did planned exercise: no
Wrote out food plan for tomorrow: not yet, but probably will tonight
Tracked today’s food: yes

BillBlueEyes, you must live in the coolest area of the world to be able to walk to all of those places, including a Trader Joe’s. Bummer about the piggies. Those nostalgic foods can be tough. Good job for the second walk. I look forward to reading about Thinking Errors. Thanks for the response about Hunger/Desire/Craving. It must be so great to have your wife interested in cooking and eating healthier with you. I can imagine that is a true blessing on your journey.

ChinaMaine, what a cool treasure you have. I love stuffed grape leaves. Mmmm… Way to go at walking and walking away from gelato. Great job on weighing out the chips for which you had room left.

Onebyone, oh, sweetie. I was so sad to hear about your financial issues. That is so tough, as is clutter. That sounds like good news regarding the new place. I hope it works out for you. Good luck on your new food plan program and the swimming as well. That is really wonderful news about your artwork selling se well and the possible future sales. You really do sound like you are hanging in there in the midst of a rough time. That is wonderful.

Ruthxxx, yippee! Way to go in progressing to the reading. We’re rooting for you.

12-06-2009, 10:08 PM
Hi Everyone! :wave:

I have been hearing about BECK CARDS all over 3FC site, so I did a search and found you all! :woohoo:

I have some questions...may I????

1. What are Beck Cards? Are they separate from "The Beck Diet Solution" book? :dunno:

2. This is a psychological program of tackling an overeating problem - am I getting that right? :dunno:

3. May I use this program with my current chosen program to lose weight? :dunno:

4. Does broccoli really dance? :broc: If so, will it continue to do so in my tummy - maybe that will burn some fat calories, hmmmmmm??? :dunno:
(sorry, just HAD to throw that question in for bennyhannahmama :lol3:

5. Who is the Coach? :coach:

6. Who is the Buddy? :chicken:

7. Am I a candidate for the Beck program? :chin:

8. AND, lastly - too many smilies? :crazy:

I really enjoy your Thread!
Kim :trampo:

12-06-2009, 10:10 PM
Coaches/Buddies Another on plan day today. My run fell apart in short order again this morning. Frustrated, just when I could use the tension buster. I may go get some bloodwork done; I shouldn't be struggling this much with my runs at this point, and want to make sure I'm not iron deficient or something.

I am baking cookies this evening, and plan to limit myself to two.

We'll see what tomorrow brings. I'm going to try to behave myself. I feel like I've embarrassed myself enough for a while. Oh yeah, and on plan too.

FutureFitChick Being tired or fatigued is a really really big trigger for bad eating behavior for me. In fact, if I'm doing a lot of sugary stuff, it's time for me to get more rest. Looks like you did a nice job on your essentials today.

BillBE Let me understand this. You went in full raingear to TJs and came out with decaf? You traded corn dogs for real coffee? Are you mad? That simply isn't done. Hope the electrician doesn't give you too much grief on your light.

Thanks for the good thoughts on my work deal. I'll consider.

Ruthxxx I too am closer to (re)reading Beck every day. I do get a little here and there.

onebyone So good to see you back here. :hug: on all the financial stress. Sounds very tough. I hope you'll find a way to get the bariatric clinic working again.

ChinaMaine Having the book redone sounds like a lovely use of the gift. Sometimes when it is late and I get cravings, I just go to bed. I found it to be an effective technique during the Big Loss.

Have a great evening everyone!


12-07-2009, 12:21 AM
Two days with no weigh in or posting. I'm not sure what that is about, but analyzing the lapse is less important than getting back on track. So here I am.

WI: -0.1kg (new low), Exercise: +25, 235/1300 minutes for December, Food: op, Read my Advantages and Responses: no

onebyone: great to see you! That's a lot of challenges and I'm so sorry that you weren't able to start the program at the clinic that you were so excited about. But I'm excited that you have ideas and plans and possibilites. You don't sound like a failure -- those are some really good credits you have and a solid platform for implementing your ideas.

PrairieChick: welcome!
1. Judith Beck talks about writing down the Advantages to losing weight and possible Responses to challenging situations that we have around food and exercise. She recommends putting those on cards and reading them during the day.
2. The Beck books are about Cognitive Behavior Techniques. So, it's psychological, but not too big on emotions or looking into the past for root causes -- it's more about how to cultivate the behaviors that lead to the results that you want.
3. The first Beck book, The Beck Diet Solution, encourages you to choose your own diet (I believe, I haven't actually read that one yet). The second one, The Complete Beck Diet for Life, has a diet in it -- but I ended up coming up with a variation of my own anyway.
4. Leaving for bennyhannahmama...
5 and 6. We are all Coaches and Buddies for each other!
7. A thoughtful and questioning person like you is definitely a good candidate for the Beck program!
8. There could never be too many smilies!

12-07-2009, 12:33 AM
I started a longer post yesterday, but never got a chance to complete it. I hope I get to it soon.

Weigh-In: no (stayed at boyfriend's house Friday night and he doesn't have a scale :( )
Advantages Deck: yes :broc:
Response Cards: yes :broc:
Check in Here: no (fell asleep on couch and then went up to bed

Weigh-In: 0= 126.5 :broc:
Advantages Deck: yes :broc:
Response Cards: yes :broc:
Check in Here: yes :broc:

Hopefully more very soon!

12-07-2009, 12:47 AM
PrairieChick:[/b] welcome!
There could never be too many smilies!

Awwww.....:thanks: so MUCH! :o I went to the link you posted on page one - you just recommend the book - there are so many different products with the same name :dizzy:


I KNEW it - there was something I connected with you on! :carrot:
It's our Names! We are both KIM'S! Watch out Beck Fans!

12-07-2009, 12:56 AM
Hi all! I haven't dropped out of the game. My cleaning out of the closet and getting rid of stuff b/c some what of an obsession. Goodwill is now full due to my contributions. That was crazy-cathartic. I now sit on my bed with my new bedding that actually fits my bed and am gazing at my special Beck-book spot with all my tools. It has an official home. Wooohooo! I tell you, cleaning out my closet/bedroom has cleared space in my head!
Back to regular posts tomorrow.

12-07-2009, 06:26 AM
Diet Coaches/Buddies - I've been drooling for a pffernuse cookie since I saw a thread about them here on 3FC. But buying a box from Trader Joe's would be an open invitation to eat ... <drum roll> ... a whole box. However, fate was good and I encountered a platter on Sunday and chose to eat one - as in 1.0; CREDIT moi. One was sooooo good; stopping at one was sooooo satisfying. It's neat to have learned that the first bite is the best and that I haven't lost that much by refraining from eating the entire platter.

Had to clear snow off the car - first of the year. But it was mostly gone by the time I took my walk (CREDIT moi) to a neat bookstore that still had Bananagrams in stock (the toy store I tried first was sold out). Bought three for gifts. Apparently I'm the only person on planet earth who isn't already playing this new game - like scrabble for the ADD crowd.

onebyone - Kudos for maintaining a consistent weight for the past 3 months despite the "roller-coaster ride." Sending supportive thoughts for fending off the negative feelings - you are definitely not a failure. And supportive thoughts to your DH to get past his hurdle. Give yourself credit for hanging on and for posting here. And for modifying a food plan to fit your style.

Your potential apartment sounds like a jewel; I'll keep my fingers crossed that that comes about.

Anne (wndranne) - Good luck in your return to work this morning; at least keep in mind that some folks probably assume that you just had a bad hair day last week.

Yep, I felt embarrassed returning the decaf; suggested to the store manager that the front door alarm should have sounded to warn me since no one it their right mind would buy a 26 ounce carton of decaf French Roast coffee when the full drug version was sitting right there. She suggested that I browse through the Christmas goodies section while I was there. It's boggling how many acres of junk food - even high quality Trader Joe's junk food - is stacked up telling us that everybody is buying this stuff. Will spare you the list of stuff that was calling my name, LOL.

ChinaMaine - Those are super illustrations in that old Twas the Night Before Christmas. What a great idea to have it rebound and to make a day's adventure out of bringing it in. Kudos for stopping at half of a shared gelato - you're my hero for that one.

Kim (bennyhannamama) - Oh, maybe your DBF needs a scale for a holiday gift, LOL. Yay for dancing broccoli.

FutureFitChick - Kudos that you "also helped my husband give me credit too." Now that's working the credit strategy well. Ouch for many hours in front of a computer - could make one nostalgic for scholars of yore sitting in the poorly lit basements of libraries, LOL. Yep, I consider myself blessed to have DW as my mentor about healthy eating.

Joy (gardenerjoy) - Yep, getting right back on track is Beck's number one strategy. Liked reading your sentence, "cultivate the behaviors that lead to the results that you want" - gotta keep remembering that.

KidsLibraryLady - LOL at filling Goodwill from your closet. I am seriously jealous of your getting rid of that much clutter. Maybe your success will rub off on me.

Ruth (Ruthxxx) - Kudos for asking "Are you hungry?" before wolfing down whatever desirable treat is visible. You have my admiration for being able to do a bunch of Christmas cooking without over-sampling it all.

Kim (PrairieChick) - I second the answers by Joy (gardenerjoy). We have chosen to Coach/Buddy each other via this thread. Diet Coach is from Beck's first book; Diet Buddy is from her second - a better notion, IMHO, since we're just equals encouraging each other.

Not only do we have two Kim's, but with your arrival we'll have two folks from Wyoming which will be a treat. Stay with us and enjoy the ride.

Readers - tip!

If it has been anywhere from 20 minutes to up to 3 hours since you've eaten a reasonable-sized meal, remind yourself that any urge to eat is probably due to a desire to eat, not to hunger.

The Beck Diet Solution, pg 119.

12-07-2009, 07:13 AM
My Christmas baking trick is to thoroughly brush and floss the teeth, have a big glass of water on the counter and wear surgical gloves to remind me not to nibble. Works like a charm!

12-07-2009, 09:24 AM
Hello Coaches.

I'm off to the school today to do some work in the ceramic room and then to make some things for presents. Looks like I now have three people on my Christmas list to make for. While I make for them I'll make a couople more for me and my growing stock of ceramic work, all being made with an eye to xmas 2010-if you can believe that:dizzy: It's true. My first large ceramic figure comes out of the kiln today and some more buttons will go in. And I hope to complete my second large figure and get it started drying so I can fire it next week.

Today I am going to ask about bursaries and whether I qualify. I am desperate to be in the new ceramic teacher's Thursday afternoon class. I have been a big fan of hers for years; can hardly believe she'll be at the school with ME as her tech! The other class I want in on goes Thursday morning, a printmaking class focusing on etching and lithography. Delicious stuff that, and completely un-doable at home (acid baths and lithography stones just aren't common household items).

:goodluck: to me on that...

Foodwise I just made a plan for the day. (credit). I forgot to weigh myself when I got up though. Our new cat, Caesar, starts pushing things off DH's dresser when it's time for one of us to get up already. This completely throws me off track and I forget to take my bp med and forget to weight myself. I just get up, bypass the bathroom and feed the two cats, as Kitty X happily joins us in the trek to the kitchen, the only time she isn't all growly and hissy at Caesar being near her. Food tames the savage beast. But we all know that.

Tonight is swimming from 8-9pm with DH. I just need him to come with me to get me going there. Once I start I'll be okay but the starting! oy vey it's taking me a long time to get over myself and just do it already. I hope to report in tomorrow about my (good) sore muscles.

:wave: enjoy your day.

12-07-2009, 11:44 AM
I got outfitted for cold weather this weekend, which is good because it is 9 below right now. I don’t understand the weather. It was 6 below when I got up at 6 this morning and it’s supposed to get even colder today before it gets warmer today. Yikes! I got a warm pair of coveralls, and they have been great. Although I realized after I got them that I now have no excuses for staying in the truck on cold days. Not much outside exercise these past few days. I help DH get the sheep fed and then we head indoors and make a nice warm cup of tea. But I have been doing more jump roping and weights. I know my jump rope workouts are not as intense as my running, but I’m just patting myself on the back for exercising at all. This weather makes me want to curl up under a blanket with a good book.

DH’s family had a birthday dinner for me last night. I tried to eat carefully, but have no idea how I came out calorie-wise. I was careful to take small portions, but I didn’t know the calorie content of the food. How do the rest of you deal with eating in those situations? DH is taking me out for a b-day dinner tonight (on my actual b-day), but I feel more comfortable with this since I could make a plan for the restaurant.

All in all, I’m having a great birthday. My FIL and MIL got me a very warm coat for my birthday, which I’m loving. This is my third winter, and I’ve been wearing the coat that I used to wear when I lived in Washington, but it’s just not suited for this weather. My SIL gave me a very cool shawl that her mother wove, using some of my wool. It’s very cool.

Welcome PrairieChick! It’s great to have another Wyoming person on this forum—there aren’t many of us to begin with. I hope Cheyenne is a bit warmer than Casper. I second Gardenerjoy and BillBE, and I think if you have a diet that you like you should stick to that. I am using the Diet for Life book that has a diet in it, but I still had to fine-tune it to something that works for me. But her psychological approach works with any healthy eating plan.

Bennyhannamamma, kudos for all of those dancing broccoli. And I think that getting to bed instead of checking in the other day was probably the smart choice. Keep up the good work!

Ruthxxx, kudos for working some of Beck’s thinking into your life even though you haven’t formally started the program. Have you thought about what is holding you back from reading the book? I was wondering if you were overwhelmed by thinking you had to read the whole book before you began. If that is the case, I would suggest just start by reading a chapter or even just a section of a chapter at a time. The program is set up into steps, so you only need to read the step you are working on at that time. Hope this helps.

BillBE, I’m totally impressed that you’re getting your Christmas shopping done. I’ve yet to begin—sigh. Kudos for walking and big congrats for eating 1.0 cookies. It’s cool that everything worked out so that you were able to get the taste you were craving in a decent portion.

Maryblu, yay for dancing away the winter blues. I’m glad you can sympathize with me. BTW, I don’t know if you have discovered Smartwool socks and long underwear. I love them! I may be biased towards wool, but I prefer them to what my DH calls “pop bottle” long underwear. (Full disclosure, we wear a lot of pop bottle long underwear as well.) I just like the smart wool because it’s breathable, it doesn’t get smelly and it’s so soft and warm!

ChinaMaine, happy birthday! Getting your Night Before Christmas book re-covered is such a cool gift. One of my most memorable Christmas presents was a beautifully illustrated Night Before Christmas that my mother got me when I was about 7 or 8. My mother still has it and has told me that I can take it if I want it, but I know she likes having it, so I’ll let her keep it and look at it when I have Christmas there.

I also wanted to let you know that I am just beginning to implement a new plan to give myself credit. I’m carrying around a horse and horse shoe charm on a chain—it has sentimental value and also is a reminder of the person I want to be. When I feel it in my pocket, it’s a reminder to give myself credit for everything I have done well today. I’ll let you know how it goes.

FutureFitChick, good job getting back on track after a disaster. That was one tough day to deal with, so no wonder you were de-railed. I love that you have enlisted your DH in giving you credit. It’s great to have that kind of support.

Onebyone, so sorry about all of the recent difficulties. The new apartment sounds like it will be a great move. The new classes sound so cool. It’s great to have so much to look forward to in the next year.

Wndranne, don’t beat yourself up too much about having a difficult time going out for a run. It could be an iron deficiency, or it could be that you were just sick and are still a little wiped out from that. Or it could just be a “life has been tough lately” fatigue.

Gardenerjoy, kudos for getting back to the forum. I have been off the checking in wagon for a few days as well. Sometimes life just gets busy. Huge congrats for the new low!

KidsLibrarylady, big kudos for the major cleaning frenzy. I need some of that energy since my house is getting very cluttered. It’s great to have an organized, designated Beck area. Sounds like you have used your time well.

12-07-2009, 06:52 PM
Kim (PrairieChick) - I second the answers by Joy (gardenerjoy). We have chosen to Coach/Buddy each other via this thread. Diet Coach is from Beck's first book; Diet Buddy is from her second - a better notion, IMHO, since we're just equals encouraging each other.

Not only do we have two Kim's, but with your arrival we'll have two folks from Wyoming which will be a treat. Stay with us and enjoy the ride.
Readers -

:woohoo: Now THAT is really something - we have just over 1/2 million people in ALL OF WYOMING and to find another here on the net :woohoo:

:thanks: for the explanation on the Coach/Buddy thing'y - NOW THAT makes a lot of sense! :carrot:

Yep, I'm here for the FULL ride! :thanks: :moped:

My Christmas baking trick is to thoroughly brush and floss the teeth, have a big glass of water on the counter and wear surgical gloves to remind me not to nibble. Works like a charm!

I would add one more safe measure to the plan - SEW LIPS SHUT! :lol3: :rofl: :lol3:

DH’s family had a birthday dinner for me last night....All in all, I’m having a great birthday.

Welcome PrairieChick! It’s great to have another Wyoming person on this forum—there aren’t many of us to begin with. I hope Cheyenne is a bit warmer than Casper. I second Gardenerjoy and BillBE, and I think if you have a diet that you like you should stick to that. I am using the Diet for Life book that has a diet in it, but I still had to fine-tune it to something that works for me. But her psychological approach works with any healthy eating plan.


Yep - we are cutting Bananas here in Cheyenne! :lol3:
It's been 0°F all day - thank GOD we don't have the wind! :o

Thanks for the :welcome: - GREAT to find ya here too! :hug:

Have a GREAT evening everyone! :wave:

See ya Lighter!
Kim :trampo:

12-07-2009, 10:11 PM
My brother's significant other, who had been in hospice care since before Thanksgiving, passed away in her sleep during the wee hours of the morning. So my very long day began before 3am. I've been oddly on plan for food. I ate a heavy lunch since I'd only eaten once in the ten hours I had been awake, but I skipped my next snack because I wasn't hungry after that big lunch. Then, a light supper because I've reached the point of too tired to eat.

Time for a bath and an early bed time.

WI: none , Exercise: +20, 255/1300 minutes for December, Food: op, Read my Advantages and Responses: no

12-07-2009, 10:27 PM
Today’s Essentials:
Weigh-in: +/- 0 lbs.
Read Advantage Cards two times: No, once
Read Response Cards at least two times: No, once
Ate slowly, sitting down, noticing every bite: Yes
Gave myself credit when I engaged in helpful eating behaviors: Some of the time
Did spontaneous exercise: No, was home sick today with a cold
Did planned exercise: No
Wrote out food plan for tomorrow: Not yet, but will probably get this done before bed.
Tracked today’s food: Yes, every bite.

BennyHannahMama, great job staying on track!

BillBlueEyes, one is such a [I]lovely{/I] number. Bananagrams sounds great for me. I’ll have to check those out for a gift for someone.

GardenerJoy, congratulations on your new low! :) That is terrific. Also, great job on looking ahead and not behind with regards to the postings. I’m so sorry to hear about your brother’s significant other passing. That was really fast. Hugs to you and yours and please take care of yourself.

KidsLibraryLady, kudos on the cleaning of the closet, bedroom, and your head space. That is a fantastic way to burn calories and set a new course! You look like you are really loosing. Congratulations.

Onebyone, I always have too much fun lining up my classes for the next term. Sounds like your spring term should be really exciting for you. I hope you made it swimming. I totally agree about having company for the first few swims. I had planned to make my husband go with me for a few swims when I started as well.

PrarieChick, nice to meet you! Welcome to the Beck group! I’m using the first book, which has you pick your own eating program. I like that flexibility and separation from the CBT of the book.

Ruthxxx, surgical gloves! That is a clever new one for me. Amazed at all of you bakers out there that can handle it at all.

Shepherdess, happy birthday! Hope it was a fantastic one for you. It is really hard to eat at someone else’s home when they’ve made recipes you’re not familiar with. My best strategy so far is looking up the nutritional values of recipes (I usually use as close as possible to what I ate. I’m not being a good influence here, but I think the -9 is a fine reason to stay in the truck. What amazing gifts from your family. They sound like warm, lovely people. I love your horse shoe charm idea for credit. That’s great. I like getting the support from my husband too. He has never had to diet in his life ever, so he doesn’t really know why or what is hard for me. So, since he has said he wants to support me in this effort, I think it helps both of us to tell him when I’m doing something right.

Wndranne, I really like your advice about going to bed. I find it interesting that this actually is someone else’s technique during times of weight loss and will plan to allow myself to do that. I’m sorry your struggling with your runs. Do you also do other types of aerobic work-outs too? As I’ve said before, you runners impress the heck out of me with your chosen exercise. Hope that work is going OK for you.

12-07-2009, 11:48 PM
Gardenerjoy, I am so sorry for your loss. Just sad and untimely. So sorry.

PrairieChick, love your user name! Welcome. Another country girl is a joy!

Shepherdess, yep, and yay for Smartwool..I lifted up my foot and looked at the bottom, and it said SmartWool..pretty much all my my socks are.... Keep me posted on your is what heads here! Although I must say, ChinaMaine is the only one who shares my pain. Even Wyoming winters are not as cold as Minnesoda and Maine's. caught me..can't get nothin' past, you didn't hear me mention ice skating or Xcountry skiing, 'cuz I don't. There is no good reason to be out in the Minnesoda cold winter, none that I can see. ..*sigh..getting to and fro dancing..that would be about it.

wndranne, I think you need to come up here to God's country, where the sick germs get frozen out..seriously, my dawgs and I don't get sick!

Think spring, all.

12-08-2009, 12:01 AM
Coaches/Buddies: Ack! So much I want to say and reply to, but there never seems to be enough time :( I know I will get there though. I'm just super-proud of myself that I'm being consistent with checking in here, even if I don't have enough time to write all I want to. It's about the habit and I'm definitely developing that.

Weigh-In: no (slept at DBF house)
Advantages Deck: yes :broc:
Response Cards: yes :broc:
Checked In Here: yes :broc:
Tracked Food: I've been doing this since re-committing and forgot to mention it! :broc:

12-08-2009, 12:02 AM
Gardenerjoy-- I am so very, very sorry for your loss. I hope you are able to spend time with your brother and carve out some time for yourself as well.

12-08-2009, 06:14 AM
Diet Coaches/Buddies - Spent several hours getting past my car's frozen locks and then frozen shut doors after I finally got a lock to turn. It may have closer to ten minutes by an objective time keeper, but for a guy in denial of winter, it was a loooooooooong time. Had an opportunity to overeat last night and passed on that; CREDIT moi.

Felt good walking to the gym in the cold; CREDIT moi. We still had one piece of patio furniture to bring down to the basement. Did that in the dark which felt unseemly for a dignified summer fun table, LOL.

maryblu - LOL at being too cold to go outside in Minnesoda's winter.

onebyone - Yep, I'm impressed that you're thinking xmas 2010 already; sure trumps my little purchase done three weeks before, LOL. Good luck getting into the classes you want; it's great to have a class for which you're that enthusiastic.

Anne (wndranne) - Waving. Hope the re-entry to the office was easier than you anticipated.

Kim (bennyhannamama) - Yep, Kudos for checking in and providing us with the dancing broccoli.

FutureFitChick - Ouch for "home sick today with a cold." Emailing virtual chicken soup.

Joy (gardenerjoy) - Sending supportive thoughts to you and your brother for your loss.

KidsLibraryLady - Waving back. Hope your brood is avoiding the colds.

Shepherdess - Yay for warm coveralls and a very warm coat for a person facing nine degrees below zero Fahrenheit. (Thank goodness you don't live in some cold place like Minnesoda or Maine, LOL.) And belated Happy Birthday.

I, too, wear smart wool socks. And my base layer top is wool - a pricey piece from Eastern Mountain Sports recommended by an outdoor friend my age. Was hard for me to believe that I'd want wool next to my skin, but it's wonderful. My thanks to you folks who keep us in wool.

Ruth (Ruthxxx) - Wearing surgical gloves while baking to avoid nibbling is more Beck than she would have thought of. You're a natural.

Kim (PrairieChick) - LOL at "cutting Bananas here in Cheyenne!" Makes sense that it takes a little humor to handle Wyoming style cold.

Readers - day 12
Practice Hunger Tolerance

Yesterday you learned the difference between hunger, desire, and cravings. Today's task is a little tougher. You're going to learn how to tolerate hunger.

Are you concerned about being hungry? When I ask dieters this question, they invariable answer no - initially. But when I suggest today's exercise, most of them become uncomfortable. Some have said, "I'm not concerned about it. I just don't want to be hungry." It turns out, though, that there was more to it. They were anxious. At some level, they didn't know if they could actually tolerate being hungry.

The Beck Diet Solution, pg 121.

12-08-2009, 08:19 AM
Sunday was a gorgeous sunny day, so I took a long walk. I woke up yesterday morning with the symptoms of a cold. I decided to take a rest day from exercise and started feeling better around 6 PM.

WI-up 2 lbs. Read my cards.
Made a plan on Sunday, but not on Monday. On Monday, I did make a plan for each meal and logged the food before I ate it.
Food – Sun off-plan, Mon op; Exercise – Sun op (60m), but took a rest day on Monday.

The Good :angel:
- Identified hunger vs non-hunger every time I ate – credit!
- Eat mindfully, enjoying every bite – credit!
- Spontaneous exercise – on Sunday we tromped around a tree farm looking for a tree - credit!
- Tolerated non-hunger without eating – credit!

The Bad :no:
- Give credit throughout the day for every positive eating behavior – nope.
- I posted here -- I missed a day – I am still having trouble finding a way to post consistently, and especially for personals. I’ll keep trying…

and The Ugly :stars:
- Used resistance techniques – Again on Sunday night I snacked off-plan, but managed to stay below my daily plan for calories. I think I must have been doing this for months, and I only noticed because I’ve added the Beck skills to my report. So, yesterday morning I dug around in my night table for the response cards I wrote last January for exactly this same problem. I put them on the coffee table so I’d have to read them before I did anything off plan in the evening. It worked last night. – Credit!

12-08-2009, 08:40 AM
Shepherdess wrote: Have you thought about what is holding you back from reading the book? I was wondering if you were overwhelmed by thinking you had to read the whole book before you began. and is probably dead on!

I am still loafing around in my robe this morning and am going to get another coffee, ignore the rest of the world and start The Book. This is ridiculous! I am so accustomed to reading marathons for my book club but some books are meant to be savoured - and to teach!

Thank you, Shepherdess.

Beach Patrol
12-08-2009, 10:43 AM
Bad JuJu. Very bad JuJu. :(

So last night, I got into the "mood" for something sweet. I had not had a snack either in the morning or afternoon (I usually do have a snack around 10:00am and 3:00pm) so I thought "it's okay if I have a little something"... right? :rolleyes:

So I DECIDED to have a Little Debbie Christmas Tree. 200 calories, not too bad since I'd had no morning or afternoon snackage, but kept to my eating plan otherwise all day. (Yes, I should have had a nice juicy tangerine! - but NooooOOOOOOOooooo! I had to go for the "BAD" stuff.)

So I had one. THEN... I had another one...Why? :dunno:

But....OH. MY. GODDESS. I didn't read my cards... didn't even TRY to say no. (stupid time-of-month! :mad: ) Just enjoyed that sweetness as I yum-yummed it all down. Rather quickly, I might add (at least I was sitting down... :^: ) Then ... IT HIT ME. The all-time SUGAR OVER-DOSE from ****. :yikes:

First, I was hyper...:hyper: then... suddenly I DROPPED...I mean, I literally FELT my blood sugar just DROP. :tired: Then a very bad headache came on... :headache: and I thought my head might explode! ... :bomb: .... then I just felt all icky. :faint: I went to bed early. Blech. I even felt gross drinking coffee this morning (I take 2 sugars in my coffee).

I guess because I've really cut down on my sugar intake, my body just couldn't handle that super-sugar-rush :nono: And it made me realize (here comes the good part!!!!) that I don't NEED all that processed crap in my body. I've felt MUCH better these past two months by eating healthier and having only natural sugars (via fruits, etc.)

So that's my OOPSY story... just wanted to share my epiphany about the evils of sugar with y'all!!! :D

12-08-2009, 11:25 AM
GardenerJoy -

PrairieChick, love your user name! Welcome. Another country girl is a joy!

:thanks: so much! It is GREAT to be on this thread! :cheers:

Kim (PrairieChick) - LOL at "cutting Bananas here in Cheyenne!" Makes sense that it takes a little humor to handle Wyoming style cold.

I wonder just how many calories you burned by trying to get into your car? Suppose there is a way of figuring that out? :lol3: :rofl: :lol3:

And YES! It takes a SPECIAL type of person to live in Wyoming - suppose that is why we have just over 1/2 million in the WHOLE STATE??? I'm sure it couldn't be due to the WIND! :o

The Good :angel:

The Bad :no:
and The Ugly :stars:

I L♥V it! Really look forward to :book2: your reports! ;)
Bad JuJu. Very bad JuJu. :(
So last night, I got into the "mood" for something sweet. I had not had a snack either in the morning or afternoon (I usually do have a snack around 10:00am and 3:00pm) so I thought "it's okay if I have a little something"... right? :rolleyes:

So I DECIDED to have a Little Debbie Christmas Tree...

:yikes: Sorry but then Happy that you had such a reaction to the after effects of the "Demon Treat" :devil: But I think that was a VERY POSITIVE lesson learned! :dancer: :congrat:

Well! I think I have come down with Bronchitus! But THAT is not go'n to keep me down! I will up the GREEN TEA :coffee2: and just keep plug'n along! :woohoo:

Hope you ALL have a FANTASTIC day! :cheer3:

See ya Lighter!

Kim :trampo:

12-08-2009, 12:49 PM
I kicked my jump rope workout up a notch yesterday. I just thought that when it warms up enough so that I can run outdoors again, I want to be able to pick up where I left off. So I pushed myself and did a good, long workout.

Eating was not as good as it could have been, but it wasn’t as bad as it could have been either. I just didn’t leave as much food on the plate at the restaurant as I should have. On the other hand, I didn’t stuff myself either. I did throw out all of the leftover birthday cake. That was harder than it should have been, and I ate more of it than I should have. But it’s no longer in the house and I can get back OP without the distraction.

PrairieChick, yay for being here for the full ride. There’s a great, helpful bunch of people here. Don’t get buried in snow. I heard you guys were going to get dumped on. I’m with you, thankful for the days without wind. There’s not many of them! Hope you get over your bronchitis soon. ‘Tis the season, I guess.

Gardenerjoy, I’m so sorry for your loss. I know this has been a tough time for you, but it sounds like you have been a great support for your family. I’m so impressed that you are staying OP during such a difficult time.

FutureFitChick, sorry that you’re under the weather, but great job tracking your food and staying OP while being sick. I love the idea that you recruited your DH to help you give yourself credit. I’m going to have to do that.

Maryblu, lol that Minnesota winters are worse than WY winters. DH and I were just talking about that. We were talking about the worst winter states, and those great lakes states always top the list. You guys get a ton more snow than we do. The bit of snow we get blows away in a few days. And yes we get brutally cold temps, but it doesn’t stay cold. Our highs are hovering right around 0, but it’s going to be getting up to 30s by the end of the week. I’ve always thought of Minnesota as a place that gets cold and stays cold till spring.

Bennyhannamamma, yay for more dancing broccoli. Don’t sweat not having the time to do personals. You’re doing really well to post here regularly and to get a handle on all the skills. You’ll do all your replies when you can.

BillBE, I’m impressed that you passed on an opportunity to overeat. Do you think that is something that has come to be second nature for you, or do you still have to remind yourself to watch your portions?

Before moving to a sheep ranch and getting to know wool, I would never have thought of wool as something that would be comfortable next to the skin. So many people have an idea that wool is scratchy, but that’s because the wool clothing industry has traditionally used poor processing techniques that make the wool brittle and scratchy and because they have not used the proper kind of wool. It’s an uphill battle to change the public’s mind about wool.

ChinaMaine, kudos for getting your long walk in, and for giving yourself rest to get over a cold quickly. It sounds like you have a great strategy to deal with Off Plan evening eating. It’s great that going back to the beginning has helped you find the little things that have been stalling your progress.

Ruthxxx, kudos for making the time to read your book. LOL about the book marathons. I trained myself to read the same way when I was in school and I’m still trying to retrain myself that I can read a bit at a time. I guess I need to make a response card for reading like my exercise card: “5 minutes of reading is better than no reading." That all or nothing mentality is sabotaging in so many ways.

BeachPatrol, ouch for the off plan eating, but good job using it as a learning experience. It’s great that your body now can’t handle the sugar. It’s a testament to all your hard work. Yes, skipping those snacks is a problem for me as well because I then try to use it as an excuse to eat something unhealthy.

12-08-2009, 01:37 PM
Shepherdess - :congrat:WTG on the :exercise:
Do you have a BRAND of jump rope that you would recommend? I'm go'n to Wally World (WalMart) today - maybe could pick one up - can do THAT in the garage when I'm not able to get out in this :brr: cold!

:cry: BUT the cake was good while it was around!
:idea: Make the B'day cake in the NEW Brownie Pan! :woohoo: Freeze the rest and just eat what you want!
:crazy: I'm BRILIANT!!! (patting myself on the back as I type - talented too!) :crazy:

Right now it is -2°F here, has dropped in temp since the sun has come out... :confused: :brr:
I feel like I'm living in a :snowglo:

:dance: Wool is FANTASTIC! :dance: I have a Pendleton Blanket that my DH gave me years ago - I would rather cuddle up with IT than any quilt - ANY DAY!

Have a GREAT day up there in the North'n parts of Wyoming! I'll hold down the fort down here!

See ya Lighter!


12-08-2009, 08:43 PM
Shepherdess, you are right! Minnesoda gets cold and stays cold til spring. I may not get as much wind as you do due the hills, lakes and trees.

Not even the other great lakes states are as cold as MN..Here are the coldest states, in no particular order: Alaska, North and South Dakota, Minnesoda, New Hampshire, Vermont and Maine. My vote for coldest of the cold is ND, but that is just mho...still when the wind blows there, it is unbearable, and that is pretty much all the time. I have -20 windchill outside just now, and I think the windchill in here is ~ 50 or so. Hope I am burning some calories staying warm, cuz I can't think of another upside.

Stay warm those of you who can. That is the politically correct version of "smoke 'em if you've got 'em."

12-09-2009, 12:09 AM
I survived today. Not pretty, but not a disaster either. One more rough day I think. Going to the doc tomorrow to see about getting iron levels and whatnot tested. Want to eliminate any weird physical problems before I chalk things up to "stress" and let it go at that.

Back tomorrow night.

12-09-2009, 12:53 AM
Coaches/Buddies: Going to bed too late :( Holding my own. My mom just arrived today for a one week visit. This will be VERY challenging on many levels. I'm very happy with how I'm doing so far :D

Weigh-In: yes 0= 126.5 :broc:
Read Response Cards: yes :broc:
Read Advantages Deck: yes :broc:
Checked in Here: yes :broc:

Must get sleep!

12-09-2009, 06:37 AM
Diet Coaches/Buddies - DW served mashed potatoes with the grilled salmon last night - which seemed a little unusual. She said they wouldn't need butter, just taste them. They were a tad sweet, with a pleasant tart taste. Not potatoes at all, but a mashed turnip. Really nice.

On my walk (CREDIT moi) I stopped by a store to see what vegetables they were selling and to browse for Christmas stocking ideas. They had out a tray of FREE samples of their organic, all natural, vegetarian, fresh baked, free range, cookies. I was removing my glove to snarf one when I thought of Ruth (Ruthxxx) baking with surgical gloves to avoid tasting. Oooops. I caught myself in mid-glove, backed away from the FREE cookie, and continued my walk. BIG CREDIT moi for turning down a FREE sample.

maryblu - Shuddering at your "-20 windchill." Thanks for the politically correct version of "smoke 'em if you've got 'em" - I live in a PC sensitive area and will drop "Stay warm those of you who can" into a conversation, LOL.

Anne (wndranne) - Congrats for surviving your day and for having the prognosis that it's only one more tough day. Keeping my fingers crossed for your here.

ChinaMaine - Honking big Kudos for identifying your night snacking and Kudos again for devising a Beck response to stop it. I'm really enjoying your new The Good, The Bad, and The Ugly style of reporting.

Kim (bennyhannamama) - Yep, you just made Tuesday. Good luck with a week of your visiting mom.

Beach Patrol - Wow, I don't know what a "Little Debbie Christmas Tree" is, but I'm sure that if I ever see one I'm gonna run. That's a strong reaction. Glad you're back on track.

Shepherdess - Kudos for analyzing your restaurant experience. For me, just avoiding the stuffing was the first step and I'm still working on that leaving stuff on my plate part.

Thanks for the info that the old processing made wool brittle. I didn't know that so I'm part of that public whose mind was in need of a good changing.

Ruth (Ruthxxx) - Thanks for the surgical gloves notion that saved me from the FREE cookie yesterday. Perhaps we need to announce that the book club will meet next Wednesday and you're leading the discussion, LOL. (I don't remember which of the Beck books you're reading.)

Kim (PrairieChick) - Ouch for the Bronchitis - hope it's brief. Just thinking that if you lived in Minnesoda it'd be too cold for Bronchitis germs to live, LOL.

Readers - day 12
Practice Hunger Tolerance

When people who struggle with dieting get hungry, they often feel hunger pangs intensely. The sensation can feel like an emergency. All their attention gets focused on how uncomfortable they feel - and when and where they can get food. They begin to think they won't be able to stand feeling that way.

If you've had similar experiences, it's important to learn that you can tolerate hunger. Once you effectively convince yourself of this, hunger won't seem like such a big deal. When you're hungry but it's not time for a meal or snack, you'll be able to say to yourself, Oh, well, I wish I could eat now, but it's okay ... I can wait.

The Beck Diet Solution, pg 121.

12-09-2009, 09:01 AM
I was still feeling a bit under the weather yesterday, and work was pretty busy. But all in all it was a good day.

WI-down .9 lbs. Read my cards, made a plan, read my cards. Food – op; Exercise – off-plan – I didn’t exercise at all for the second day in a row. I just didn’t feel up to it.

The Good :angel:
- Identified hunger vs non-hunger every time I ate – credit!
- Eat mindfully, enjoying every bite – credit!
- Spontaneous exercise – brought 3 armloads of wood in from the shed, and emptied a box DH brought in from the garage!
- Tolerated non-hunger without eating – credit!
- I posted here – credit!
- Used resistance techniques – credit! It’s funny, I don’t even have to read the response cards I have out to combat evening snacking. I see them there and just say ‘oh well’ and change the channel in my head. :D

The Bad, and The Ugly :stars:
- Give credit throughout the day for every positive eating behavior – nope.
Shepherdess – I love your idea of the charm (you keep it in your pocket, right?) I may try to find a pretty stone I can keep in my pocket to remind me. But I’m not ready to start that yet, don’t know why… :shrug:

12-09-2009, 10:55 AM
Kim (PrairieChick) - Ouch for the Bronchitis - hope it's brief. Just thinking that if you lived in Minnesoda it'd be too cold for Bronchitis germs to live, LOL.
Readers -

Well, these little buggies have sure managed to survive our minus degrees here! We just don't have the moisture in the air that you all have - it is VERY dry here on the High Plains of Wyoming. The snow on the ground won't even stick together right now - just good and crunchy!

Have a GREAT day everyone! ~ Kim :D

12-09-2009, 12:25 PM
It’s still cold and I’m still exercising indoors. I did my jump rope yesterday and also did some yoga because I got bored doing the jump rope. The sun is finally shining and I might try to get a bit of exercise outdoors today.

Eating was OP yesterday. I’m trying to pay more attention when I have meals. I’ve gotten a bit sloppy about this. My butt is always in a chair, but I’m not mindful. It’s hard to take the time to just eat, no work, no reading. But I’m working on that right now.

PrairieChick, I use a Reebok jump rope. It has 1 lb weights that you can put in the handle to increase the intensity. That’s a good idea for the cake.

Maryblu, lol at “stay warm those of you who can.” I would still include WY and MT on your list of coldest states since the coldest temperatures in the continental US almost always come from the Park. The record low was -63 F. A friend of ours was ranching in a county close to Yellowstone that winter (late 60s early 70s). When he tried to shift his truck the vinyl boot shattered. My FIL was living where DH and I are now. He was newly married and had brought his SoCal wife out to the ranch. They had a week of 30 below, two weeks of 40 below and another week of 30 below. But it’s a dry cold. . .

Wndranne, ouch for the rough patch, but yay for hanging in there. Hope all goes well at the docs. It’s a good idea to get those levels checked.

Bennyhannamamma, you’re doing great and have every reason to be happy with how you’re doing. Lots and lots of dancing broccoli! Good luck with staying OP while your mom is in town.

BillBE, big kudos for walking away from FREE food. Not only is it tempting because it’s FREE, but it’s also got that, “but it’s health food” allure. The mashed turnips sound great. My FIL made mashed parsnips once for a family dinner, but my 3 year old nephew was not impressed by the switch.

ChinaMaine, It’s great that just seeing the card works as a resistance technique. Kudos for a good day and hope you’re feeling better soon.

12-09-2009, 04:32 PM
It’s still cold and I’m still exercising indoors. I did my jump rope yesterday and also did some yoga because I got bored doing the jump rope. The sun is finally shining and I might try to get a bit of exercise outdoors today.

PrairieChick, I use a Reebok jump rope. It has 1 lb weights that you can put in the handle to increase the intensity. That’s a good idea for the cake.

Still COLD here too, but really enjoying the sunshine! :sunny:

Thanks for the BRAND name on the jump rope - but on second thought, I think I will stay with my stepper and walking outdoors (when it gets warmer). I need to watch my hips and the bouncing on concrete in my garage might be a little too much! Even if I went to "ground" outdoors, it is like concrete right now! :D

Yep, that was such a great idea on the cake pan, I called my daughter and gave her the "hint" that it would be a GREAT gift for either my b'day or Christmas if she had not come up with anything! hehe - get the kid's to buy it! :D

Have a Wonderful WARM day everyone! ~ Kim :D

12-09-2009, 10:35 PM
Good evening coaches:

I'm weighing in on wednesdays once more and the scale surprised me this morning: 268.2 then, cause I couldn't :eek: believe my eyes I stepped on again and saw 270.2 and then the last time at 270.2

I gave up the whole stepping on 3x routine over 6 months ago but I was just so :eek: I had to. So since I saw it twice I'll take 270.2 a steay drop from the 276's I've been averaging for three months. And I haven't seen 260-something since the early summer.


I find I just don't want as much food. I turned down and turned away from food all week. I did it again tonight. I'm just okay with a bit less and I guess I've been consistent enough that some of the weight has decided to drop off.

I had a very hard commute home tonight. We've had a massive snowfall, our first this winter of 2009/2010. 20cm so far, 5cm more to come. The buses were few and far beween with the bad roads so it took me a long time to get home. Walkin in the snow is like walking through shifting sand. It was a good spontaneous workout. I still don't have any swimming to report. Maybe tomorrow will be the day. Actually it could be as I could go there for the morning session as I am not planning on heading in to the ceramic room until midday. Okay gang. Tomorrow I :swim: I especially enjoy swimming when it is really wintery outside. It ain't gonna get better than this for that!

Have to get to bed now.

Have a good restful night :wave:

12-09-2009, 10:36 PM
Hello everyone!!! :):):)

Too much going on for me, so no time to write to each of you, but I have read everything posted and continue to be inspired by all of you. Thank you for sharing your journey here. It is so helpful, especially since I am struggling. The good news is, even though I have slipped up many times in the past week, it has been nowhere near as bad as anything previous. At times I have ate unhealthy food, but not huge portions. I have mostly been on track. I have mostly been out walking every day. I have mostly been planning my food.

I know a big part of the issue for me right now is I am super busy. But that is always a problem for me. It is a matter of finding ways to always priorize my health over everything else. I feel that I am making progress, just not as fast and as consistent as I want. However, another hurdle for me is to get rid of my all-or-nothing thinking which in the past has sabotaged every attempt at weight loss. So I am learning and I am still in the game.

So tomorrow I will- eat 3 healthy meals and 2 healthy snacks. Walk twice (even though it is sooo cold). Do weights. Give myself credit. Weigh in. Read the cards.

I also wanted to add:

---Happy Birthday Shepherdess.

---Welcome PrairieChick. I am also an (old) chick living on the Canadian prairies.

---And to gardenerjoy- very sorry about your brother's significant other. This seemed to happen so fast. And seems so unfair. Take care :hug:

12-09-2009, 10:45 PM
Hi All,
Surfacing briefly here. Walked 6400+ steps and did Zumba, credit. Came close to calorie goal, credit. Threw out the last of the potato chips I unwisely bought, credit. I need to practice accepting that whatever size I buy is one serving, even if it's six. . .
Well, Off to bed.

12-10-2009, 12:47 AM
Buddies/Coaches: Mom is driving me nuts! Feeling very cranky by this evening. DBF and I went to a meetup group and played volleyball for a couple of hours and now I feel SO much better :D

Weigh-In: 0=126.5 :broc:
Response Cards: yes :broc:
Advantage Deck: yes :broc:
Checked In Here: yes :broc:


12-10-2009, 01:16 AM
Coaches/Buddies Another quick check in tonight. On plan today in the face of meeting food. Got my walk in, which was supposed to be a run, but I'm still feeling lousy, so Oh Well. I'm freezing and it is only 40 deg here. Don't remember how to be cold for real.

Doc thinks I may have a thyroid issue. Blood drawn so we'll see. Can't imagine that after all this time that is what it would be.


12-10-2009, 06:39 AM
Diet Coaches/Buddies - Last night we attended a stand-up Christmas party that is known to serve unusual, top-shelf food and desserts. I planed for it with the goal to enjoy it fully but not to stuff myself. I won; CREDIT moi. Had steak tartare - first time in years - and limited amounts of the other main foods. Then a peppermint schnapps cookie with Godiva dipping chocolate which sounded like it was the best choice of the evening but wasn't. The cookie was ordinary and the Godiva was milk chocolate. Then an English shortbread cookie with pumpkin mousse - now THAT was special. Avoided all liquid calories and hoards of other foods and sweets. Ditched my plate and socialized. CREDIT moi again.

Squeezed in a trip to the gym in the rain before the party; CREDIT moi. That got my head in the right place to remember that I wasn't a victim of the offered food.

onebyone - Congrats on the scale surprise. Kudos for "consistent enough that some of the weight has decided to drop off" - consistency can do that to you.

Anne (wndranne) - Kudos for facing down "meeting food" - that's it's own challenge. Ouch for the thyroid possibility. That seems so out of the blue for a person as active as you are.

ChinaMaine - Yay for Response Cards working their magic without even reading them. Kudos for tolerating "non-hunger without eating."

Kim (bennyhannamama) - Yay for volleyball to sooth interactions with your mom. Methinks Beck would like that strategy.

Margaret (Nuxmaga) - I love hearing "Zumba" just for the sound of the word, LOL. Kudos for tossing the remaining potato chips - Yep, a bag is a serving in my world - independent of size.

Shepherdess - It's hard to fully concentrate on a meal; I've rarely done it. I either read the morning paper, do email, or chat with DW for my three meals. LOL at your 3 year old nephew spotting the turnips.

Ruth (Ruthxxx) - Waving quietly so as not to disturb your reading.

CeeJay - Ouch for struggling and super busy. Kudos for seeing your own progress and for accepting that it's progress even if not as rapid as you'd like. Certainly sounds to me like you're moving forward and "still in the game."

Kim (PrairieChick) - Come out East and we'll show you snow that not only sticks together but then forms a crust on top that punishes those who are tardy in their shoveling, LOL.

Readers - day 12
Practice Hunger Tolerance

You'll then be able to turn your attention to other things, and the hunger pangs will gradually diminish. If you've never allowed yourself to feel hungry or very hungry, you might not believe me when I tell you that if you're hungry and don't respond immediately by eating, then your hunger will definitely subside.

The Beck Diet Solution, pg 121.

12-10-2009, 09:00 AM
I’m exhausted and still having difficulty doing my exercise. I may need to step back from exercise for a week or so until my body recovers from whatever it is that’s bothering me. :( But, this has happened before in the last year, and I always come back full steam if I just give myself room to recover. Oh well…

WI-up .4 lbs. Read my cards, made a plan, read my cards. Food – op; Exercise – off-plan – (30m)

The Good :angel:
- Identified hunger vs non-hunger every time I ate – credit!
- Eat mindfully, enjoying every bite – mostly, so credit!
- Tolerated non-hunger without eating – credit!
- I posted here – credit!
- Used resistance techniques – credit! I was hungry after my snack last night and I wanted to check my calories for the day to see if I could squeeze in some string cheese. But I picked up my response cards instead. DH asked me about them, so I showed him a couple. He found them quite amusing, and had to physically keep himself from laughing outloud. Harrumph! ;) But I didn’t eat the snack, so there!

The Bad, :no:
- Spontaneous exercise – nope

and The Ugly :stars:
- Give credit throughout the day for every positive eating behavior – nope.

12-10-2009, 09:11 AM
:wave: back at Bill and the other Beckerites. (Is that the term?)

Yes, I am reading the book - one chapter every morning with my second coffee. I am not on track but at least I know where the track is and where I can get a GPS to guide me along.

Today I have healthy meals planned and partially executed so no excuses.

Another baking tip, if you coat your hands with olive oil before putting on the surgical gloves, the olive oil makes your hands very soft and soaks in completely. The inside of the glove wasn't one bit greasy when I took them off. Credit Moi: I did not sample one bit of baking yesterday. :) (The coriander and ginger pork meatballs were another matter. :( )

12-10-2009, 11:48 AM
Yesterday was just a bit warmer and the sun was shining. I layered up and headed out for a very short run. It took me a while to talk myself up to it, but I eventually made it out the door. The wind came up as I was heading back, but it felt good to exercise outside. I did some jump roping when I got back to the house since the run was so short. Food was good yesterday, and I was paying attention (most of the time) so there’s some improvement there.

PrairieChick, yes, jump roping can be jarring on the joints. It’s just like any other activity. You have to start slow and ease into it, but stepping is a great indoor exercise. Stick with what you are comfortable doing.

Onebyone, kudos on dropping a few lbs and for turning down food. Yep, it’s those little changes kept up consistently that add up to lost lbs. Walking in the snow is a great spontaneous exercise.

CeeJay, kudos for consistent exercise and for staying mostly on track. That all-or-nothing mentality is a killer. Good for you for getting rid of it. It takes just a little bit at a time to work these healthy habits into your life, but it will make a big difference in the long run.

Nuxmaga, good job throwing out those chips. LOL that “whatever size I buy is one serving, even if it's six.” That’s always a struggle. The only way I can deal with it is to portion out servings immediately and put the container far away.

Bennyhannamamma, sorry your mother is driving you nuts, but good job getting away to work out your frustration on the Volleyball court.

Wndranne, good job getting a walk in even if it was supposed to be a run. I hope that you’ll figure out what is sapping all your energy. I’m impressed that you met food and were able to walk away.

BillBE, I’m so impressed at your success at the Christmas party. It’s great that you chose what you were going to treat yourself with and enjoyed those choices in reasonable portions.

ChinaMaine, giving yourself room to recover is a good strategy. It does no good to try to force yourself to do strenuous exercise that will just prolong your cold. Yay for the cards helping you turn down an extra evening snack, even if your dh did find them funny. I actually try to throw a bit of humor into my cards. I already feel like they are so dorky (and yes, helpful). Throwing in a bit of humor seems to help.

Ruthxxx, kudos for finding the track and for getting your meals planned! Glad you getting a start on the book. I love the olive oil inside the gloves trick. Thanks for the tip.

12-10-2009, 12:49 PM
Good Morning fellow Coaches & Buddies! :wave:

Well, I'm going to be on the mend real soon! Doctor gave me a HEAVY antibiotic and a NEW prescription I didn't even know existed (well, I'm NOT in the medical field) Tessalon Perle - they look like little tiny golden round candies that you swallow! Suppose to help in the coughing! They work pretty good too! She (my doctor) said I should start to feel much better by Friday, that's just tomorrow!

CeeJay - thank you SO much for the welcome! This group is so positive and a wonderful help to me personally. I am learning something NEW every day! BTW - did you call me OLD??? LOL - I am only as old as I think - still think I am in my High School years! :D I come from a line of LONG livers (about 2 ft. long - BAD JOKE), my grandmother just pasted away this year - she was born in 1899 - she was in assisted living - got kicked out of a nursing home when she was 102 - she recouped from a fall and just did not qualify to be there! After 2 days, I had to move her from there to her new location in assisting living! She had been on her own until that! :D

Nuxmaga - WTG! keep it up!

Kim (bennyhannamama) - I with ya - just remember - your "Visitor" is just soon will be over - take DEEP BREATHS and count to 10.

Anne (wndranne) - I was diagnosed with Hypo-Thyroid a long time ago - count your blessings that your doctor is doing the blood test. Many doctors will just overlook this issue. Keep us informed. I'm do'n well on med's for my condition - just make sure you and your doctor use the SAME lab while testing and getting your med's right - it is VERY important!

Bill (BillBlueEyes) - Yep, I feel for ya on the snow - ours will blow out of state sometimes. We do have a crust of snow STILL on the ground from October - sure that happens to you too! We will just have to make a huddle here - to KEEP WARM!

Shepardess - I agree with the jarring on the joints - but as a child, I really enjoyed jump rope. Remember the play ground and the chants we would come up with? In time - I would like to start do'n it again - but little changes at a time - will make a lifetime of GOOD Health!

Have a wonderful day everyone! :wave:

Beach Patrol
12-10-2009, 02:04 PM
Hey BECKstars!!!!

wndranne ~ Good for you for eating OP and getting that walk in! - so what if it's not a "run"? Walking is EXCELLENT exercise!
I'm sorry you feel icky, tho. :getwell:

Bill ~ YAY! for avoiding the liquid calories and other foods and sweets. And WOOHOO for ditching the plate & just socializing! (Altho I'm not sure what a "stand-up" Xmas party is... ??) And congrats for that squeezed in gym trip! - I commend you!!! :carrot:

ChinaMaine ~ Yippee! for eating OP!!! and CREDIT for using the resistance techniques and SUPER CREDIT for picking up your response cards instead of having unplanned snackage! You go girl!!! :high:

Ruthxxx ~ YES! -Beckerites IS a term just as much as BECKstars! :dizzy: YAY for reading the book! - I read the first 14 days before even attempting to start my diet, so you're doing great! So YES YOU ARE on track!! You can do this!!! :hug:

Shepherdess ~ A "short run" is better than "no run" - so CREDIT!!! - and I agree, it DOES feel good to exercise outside. Yesterday was 79 degrees here! - I was sweating during my walk! - today it's 57!!! So I had to grab the jacket & gloves! Lotsssss of wind out by the river! :brr:

PrairieChick ~ Glad you got your antibiotic and you'll hopefully stop the coughing soon! Ugh! - I hate being sick! Feel better!!! :getwell:

AS FOR ME.... I'm eating very healthy and exercising when the weather permits. The husband & I plan to get a Wii soon, so I can enjoy some indoor fun-type exercise (we have a weight-gym & a stationery bike, but that bores me!)

I've noticed that I sometimes feel a bit "over-full" even when I eat OP and don't overeat. Usually at dinner, but sometimes at lunch and even once at breakfast. I guess that means my stomach is shrinking a bit? If so ... then WHOOPEE!!!! I am semi-stuck on -9.0 lbs, but I feel confident the scale will move again soon.

Remember - EVERYDAY'S A NEW DAY! :sunny:

12-10-2009, 05:16 PM
Hey BECKstars!!!!
PrairieChick ~ Glad you got your antibiotic and you'll hopefully stop the coughing soon! Ugh! - I hate being sick! Feel better!!! :getwell:

Remember - EVERYDAY'S A NEW DAY! :sunny:

Awww Beach Patrol....Thank you SO MUCH! :hug:
My doctor said the med's would :kickbutt: and that I would feel like :censored: - I BELIEVE her now! :stars:

Starting to work on the Christmas Cards - a little late -
DUH!!! Wonder why :dizzy:

Then I HOPE :crossed: to get the house decorated on Friday! OH :shocksn:
That is TOMORROW!!! :bunny2:
oh no...wrong Holiday! Must be the meds! :dizzy:

12-10-2009, 10:45 PM
Hello everyone :wave:

PrairieChick - hope you are feeling much better on the new antibiotic. I did not mean to call you old, :o :o :o what I meant was to call myself old. :lol: Chick sounds young which you may be but I am not. :lol: Your grandmother sounds awesome. My great grandmother lived until 98. Isn't it wonderful to have the privlege of knowing someone with so many years of experience.

Beach Patrol- Kuddos for healthy eating and exercising. Just keep doing what you are doing and the scale will move.

Shepherdess- Good for you for running ouside, eating well and paying attention.

Ruthxxx- glad that you reading the book. I think you will find alot in there that makes sense. Good for you for planning your meals.

ChinaMaine - sorry you are feeling so unwell. I think your decision to stop exercising until you recover is probably a good one. Your "good" list is pretty impressive. LOL re your DH laughing at the response cards.

BillBlueEyes- you did great at the party. Partys are so hard. Lots of credit for that.

wndranne- excellent being on plan in the face of the meeting food. Hope you have some answers from the doctor soon.

bennyhannahmama - sympathy re your mom. Volleyball sounds like a good antidote.

Nuxmaga - Good riddance to the potato chips. LOL so true that whatever size it is, it is one serving. Brilliant.

For me today, all I can say is: I was at our staff Christmas luncheon-- I came, I saw, I ate (everything and lots of it). It is so hard for me to get past the feeling that there are certain times overeating unhealthy food is OK- parties, restaurants, hotel stays, vacations, birthdays, Christmas, Easter, Thanksgiving.... You get the drift eh? The thing that really bugs me is I did not even really try. My intentions of eating my normal lunch early at the office and then just sticking to the veg platter at the party went out the window. My resistance muscle is not being used much these past few days.

:grouphug: Hoping you all do what you want to do tomorrow. I am going to keep trying.

12-11-2009, 12:06 AM
Also wanted to ask if anyone here using the Beck Diet Solution Weight Loss Workbook? Just wondering if it is worth purchasing.


12-11-2009, 12:22 AM
Feel things kind of slipping through my fingers :( Need to get my focus back. I could be doing MUCH worse though. Big difference from the past, even though I'm struggling, I'm still posting here.

Weigh-In: 0=126.5 :broc:
Response Cards: no
Advantages Deck: no
Check in Here: yes :broc:

12-11-2009, 07:15 AM
Diet Coaches/Buddies - Still mulling over the Christmas party of the prior evening. DW says that we ate about a normal meal. The big deal for me is that before my journey, I'd pig out because the food was so good. For the earlier trips there while on my journey I ate at the upper end of my allowance at least. But worse, I felt out of control; I felt the gotta-stuff-myself feelings of the old days. This time I didn't. I still had to plan and had to wrestle myself to ditch my plate so I couldn't eat more, but I didn't feel out of control. So that's progress. CREDIT moi again.

At dinner last night I stopped two thirds through a pork chop; CREDIT moi. It's still unusual for me to stop before I clean my plate. Good news is that'll be my lunch today.

ChinaMaine - I remember you taking a break from exercising and then recovering fully. Kudos for having a clear perspective on that. I too have found that my SO isn't terribly appreciative of the effort it takes me to get my eating under control. There are some situations where it is legal for a gentle wop over the head with an iron skillet to help a DH catch on, LOL.

Kim (bennyhannamama) - Hope all is going okayishly with your mom visiting. Kudos for posting even while struggling.

Beach Patrol - Neat that you can identify "over-full" after it's happened - good step to be able to stop earlier and work you way out of the clean-plate club that's a problem for me. I used "stand-up" to describe a party where no one sits at all; it's not possible to follow Beck's strategy of sitting while eating.

Shepherdess - It's that transition to just get out the door that's the big hurdle isn't it. Kudos for making that in the cold and for giving yourself credit..

Ruth (Ruthxxx) - Love the notion of Beck as a GPS to guide us. Drooling here over the thought of your "coriander and ginger pork meatballs."

CeeJay - What's worked for me to deal with the over eating during special occasions is to plan, plan, plan. When I'd try to eat well spontaneously, my resistance muscle never entered the picture. Kudos for recognizing what you're eating and working to get on top of it. I know that onebyone likes the workbook. I created Excel spreadsheets of all the check lists so that I wasn't drawn to get the workbook myself.

Kim (PrairieChick) - Good grief, "crust of snow STILL on the ground from October" - October was a long time ago. Hope the new meds work their magic.

Readers - day 12
Practice Hunger Tolerance

Today's task will help you see that you can tolerate hunger and that it comes and goes. Today, or one day very soon (you can choose what works with your schedule), I'd like you to purposely skip lunch. (Don't do this if a medical condition, such as Diabetes, requires you to eat regularly.) Doing so will help you to realize that hunger is not an emergency. In fact, I think you'll find that it's not nearly as uncomfortable a sensation as you now believe.

The Beck Diet Solution, pg 121.

12-11-2009, 09:55 AM
I’m still exhausted, although yesterday I only did enough exercise to make myself realize it would be a mistake to continue and I left work early (around 2:30). So today I slept in, and did no exercise. On a completely different ‘note’, I am quite pleased that, on the piano, I’ve learned the right hand for Charlie Brown’s Christmas Time Is Here. I love that tune and it makes me happy to be able to play it, albeit haltingly.

WI-down 1.9 lbs. Read my cards, but I didn’t make a plan until right before dinner. Food – op; Exercise – off-plan – (10m)

The Good :angel:
- Identified hunger vs non-hunger every time I ate – credit!
- Eat mindfully, enjoying every bite – mostly, so credit!
- Tolerated non-hunger without eating – credit!
- I posted here – credit!
- Used resistance techniques – credit! Well I did have on extra sliver of baguette with my evening snack, but only because I was still hungry after finishing what I had planned for.

The Bad, :no:
- Spontaneous exercise – nope

and The Ugly :stars:
- Give credit throughout the day for every positive eating behavior – nope.

Beach Patrol
12-11-2009, 11:12 AM
... I have the workbook, but I don't really use it. It was a buy-it-together-&-get-it-cheaper "double deal" with the book when I bought it through Amazon.

I use my cards (a lot!) and a regular spiral bound notebook where I record what I eat each day & rate my hunger from 1-10 before, during & after each meal.

12-11-2009, 12:17 PM
I did another short run yesterday. The weather is slowly warming up, although the wind has really picked up. I spent my run contemplating wind chill. I have never understood the science behind why moving air feels colder than still air, although I experience when I go outside. I actually have some very good wind gear and wound up a little hot on my run.

DH and I went to the Historical Society Christmas dinner last night. We were served a steak dinner, which meant that I ate potatoes and veggies and DH got to take home a second steak. I left part of the dessert on the plate, though probably not as much as I should have. But the dinner was pretty fun. There are a lot of cool people in the historical society. The dinner featured art work from several local artists who had painted Casper’s red light district before the Urban renewal program that cleaned up the area in the late 60s. There were a lot of people with some great stories from the pre-renewal days.

I did resist the urge to eat when I got home. I still felt hungry, but I just told myself that I had enough calories at the dinner, even if the portions were small. I did not resist the urge to curl up on the couch with DH and have a glass of wine. So I guess all in all it was a mixed success.

PrairieChick, glad that you are on the mend. Yay for kick-butt antibiotics. If jumping rope sounds like it would be a fun way to get exercise, I would just suggest beginning with only a few minutes and slowly adding to your time. Our joints and bones adapt and get stronger with movement, but you need to ease into it gently.

BeachPatrol, kudos for getting your exercise when the weather permits. Yay for the shrinking stomach. It is so much easier to stick to a plan when hunger is not a constant. Semi-stuck is always disappointing, but have faith that the scale will move again if you are doing what you are following your plan.

CeeJay, good job sticking with it, even with a setback. I find those types of situations difficult as well and don’t have any magic advice that would be helpful. My hope is that building good habits in other areas of life will eventually spill over into those difficult situations.

Bennyhannamamma, you’re doing well in a stressful situation. Kudos for practicing some skills even when things are tough.

BillBE, I’m so inspired that you are getting to the point where you are feeling a sense of control. That is my most important goal. I hate feeling like I don’t have control in so many food situations (my husband may have something to say about my need for control). In most of those situations, I don’t even enjoy the food because I just feel so much stress. Congrats for putting in all the hard work to gain control!

ChinaMaine, good luck on recovering. It’s good that you listened to your body and gave it the rest it needs. Yay for learning Charlie Brown Christmas on the piano.

12-11-2009, 09:33 PM
PrairieChick, glad that you are on the mend. Yay for kick-butt antibiotics. If jumping rope sounds like it would be a fun way to get exercise, I would just suggest beginning with only a few minutes and slowly adding to your time. Our joints and bones adapt and get stronger with movement, but you need to ease into it gently.

Thanks! I will definitely be looking in many different ways of getting my body on the MOVE!!! And YES, gradual is the KEY! :)

The program that I am on not only confuses the body into using it's fat stores, but it confuses it with different types of workouts - the KEY - get your body to a point it doesn't know what is coming NEXT! :lol3:

IT's a WAR!

Have a GREAT evening! :hug:
Couldn't log in earlier today - but glad I can now! :woohoo:

~ Kim :trampo:

12-11-2009, 10:57 PM
Hi All,
I am working toward regular check-ins again--it really helps! Tracked food today, credit. Went to the gym with dh to walk laps, credit. I think Bill is right on with the craving for volume and quantity rather than the taste of something. The potato chips that I got on Wednesday, where I ate 5 out of 6 servings, were dill pickle flavor, and the first chip reminded me totally of the taste from my childhood, and then rest were just about quantity. The dill pickle coating actually eroded the skin at the corners of my mouth, so I'm still dealing with that aftermath. The name "screaming dill pickle" is pretty accurate, and surely should've served as a warning to stay away. . .These lessons take awhile to stick, which is frustrating. Well, off to bed.

12-12-2009, 07:36 AM
Diet Coaches/Buddies - Incremented my months along my journey today; CREDIT moi. I do like to celebrate this each month since that great joy of watching the scale reading drop is gone (or at least transformed into a tension of watching it vacillate around a bit). My goal is to reach five years on my journey which, using Meg's notion that we are all maintainers after the first pound, I will think of as 5 years of maintenance. Then I can decide whether or not to return to buying Kentucky Fried Chicken by the bucket and snarfing Thin Mint Girl Scout Cookies by the sleeve, LOL.

At my gym there was an additional 30% off a five pound jug of Optimum Nutrition 100% Whey Protein - just about the time that I need it. Pure joy. Got it for $25 compared to its $55 list price and $41 Amazon price. Ecstasy. Better than FREE food. I also did my gym stuff, CREDIT moi, including adding 5 pounds to my dumbbells.

ChinaMaine - Yay for "Charlie Brown’s Christmas Time Is Here." And Yay for any sentence that contains "albeit."

Margaret (Nuxmaga) - Interesting thoughts about your "screaming dill pickle" episode. They must have packed a bunch of vinegar into those to do in the corners of your mouth. Kudos for tracking food and gym.

Beach Patrol - Neat that you continue to rate your hunger; what ranges are you seeing? Have you detected any patterns?

Shepherdess - LOL at "contemplating wind chill" as a distraction while running in Wyoming's cold. Kudos for extracting a vegetarian dinner in a steak and potatoes world and Kudos again for not eating when you got home. Methinks you're on track with a goal to feel in control around food - it does seem so odd that so many of us have slowly lost that over the years.

Kim (PrairieChick) - LOL at "IT's a WAR!" All hands on deck. Man your battle stations. Take no enemies. Don't shoot til you see the whites of their eyes. Getting into the mindset a bit.

Readers - day 12
Practice Hunger Tolerance

If you fear hunger, you might routinely eat to avoid the feeling. You might never have learned that it's okay to feel hungry, and you might never have developed skills to help you withstand hunger. Purposely skipping a meal will prove something to you. You definitely don't have to eat when you're hungry. Just because you want to eat doesn't mean you always should. This is one of the most important things you need to learn to lose excess weight and keep it off!

The Beck Diet Solution, pg 121.

Beach Patrol
12-12-2009, 09:05 AM
Beach Patrol - Neat that you continue to rate your hunger; what ranges are you seeing? Have you detected any patterns?

You know what I find interesting, Bill? That no matter how hungry I appear to be at times, I never rate above a 7 at "before". Usually, I rate something like this:

Before - 6
During - 4
After - 0

or Before 5
During - 3
After - 0

Once in a while I'll rate a 7/5/0 but it's rare. And for all those times when I thought "Gosh I'm starving! Can't wait til dinner!!!" - I still never rated above a 7. And that's kinda funny! - cause I'd have thought (before I started BECKing) that I'd rate myself as an 8, 9 or even 10 during "before" meals. But... nope. Never!

A few times, I catch myself at a -1 for After. That means I did, in fact, overeat. But the more days pass by, the less I do that. I really think that rating system is a big help for me. :)

12-12-2009, 11:34 AM
Yesterday was a long, sluggish day at work. I had a lot of brain fog, so I stumbled through the day, every 10 minutes trying to remember what I was trying to get done at the moment. If I worked in an office, I’d have left for the day and gone to bed. Probably would have been better for me if I had. Oh well…

WI-no weigh-in. Read my cards, but when I logged all my food this AM, I was right at my max calories for the day. Food – op; Exercise – off-plan – (no exercise)

The Good :angel:
- Identified hunger vs non-hunger every time I ate – credit!
- Eat mindfully, enjoying every bite – mostly, so credit!
- Tolerated non-hunger without eating – credit!
- I posted here – credit!
- Used resistance techniques – credit!

The Bad, :no:
- Spontaneous exercise – nope

and The Ugly :stars:
- Give credit throughout the day for every positive eating behavior – nope.

12-12-2009, 12:49 PM
A lazy Saturday morning for moi, an indulgence I can ill afford with Christmas prepping to do around a pretty fun and full social schedule that is unfolding. I will feel better after getting 5 batches of home made noodles rolled out and frozen and ready for Christmas Eve family tradition. No apparent relation to what passes for noodles out of a bag. To die for, if you have never experienced them.

Am firmly back on solid ground. I fell, but I got up quickly. Have not weighed, but will do so on Wed. when I have the opportunity to use the balance beam scale I always use. I love those! It is so much more fun than watching a digital display settle in. I went shopping yesterday and realized what a motivator that really is. Size small is fun. Taking something off the rack and knowing it will fit is fun. Giving it back to the sales person for a smaller size is fun.

Chinamaine, great job on the mindfullness you are documenting..Beachie, I see you have given some real thought to this as well. I am back on the edge of hunger thing, which I like so much better than that full feeling. I feel more energetic and alert; it is my sweet spot. Not sure I will ever know why I let that slip. I knew it, obviously, but let it go on for a week or ten days. And it was not didn't feel good and I did it anyway..I would love to sort that out, what emotionally was going on, but haven't been able to pinpoint anything..could have been several things, I guess. I doubt it was some primal winter-is-coming-put-on-fat thang. Oh, well, I stopped the madness.

Shepherdess, OK, I concede. WY is cold enough; anything below zero is insane, and wind counts, too. Only we country girls could get into a p***in' contest about who has it colder! *laffin' And as for this:

"I did not resist the urge to curl up on the couch with DH and have a glass of wine. So I guess all in all it was a mixed success."

I have read nothing in Beck that says you can't enjoy a special moment. We all know the benefits of a happy marriage. Just consider it a Covey moment; you were filling *his emotional bank account. Lucky you. *smile

12-12-2009, 02:45 PM
Coaches/Buddies My parents are visiting and I'm done with 2 of the 3 events I have today, two parties and a gymnastics showcase. I'm doing well, but exhausted. Looking for sanity to return in about a week. I may be sporadic until then.


12-12-2009, 05:52 PM
Quick check in. I am going to try to do a check-in every day because I need to focus on what I am trying to do. Last week I felt I was sliding down a slope that I do not want to go down. With Christmas and all the eating challenges that are coming, I need to be extra careful. One of the response cards I have says somthing like your body dosen't know or care it is the weekend. Same goes for holidays.

Giving myself credit today for weighing in, riding exercise bike, eating OP and healthy, doing weights, and planning meals for next 3 days. :carrot:

It is horribly cold here, wind chill making it feel like -30 today. I have committed to the exercise bike when I just can't make myself go outside. I don't mind walking in the cold but the wind just makes it too miserable.

Going to volunteer tomorrow at a community children's Christmas party- should be fun.

Hope everyone is enjoying their weekend.

12-12-2009, 09:29 PM
Kim (PrairieChick) - LOL at "IT's a WAR!" All hands on deck. Man your battle stations. Take no enemies. Don't shoot til you see the whites of their eyes. Getting into the mindset a bit.
Readers -

Bill! I'm GLAD you GET it! Whew! :carrot:

Do'n GREAT! Hang'n in there!
BTW - I'm STILL winning! :devil: :lol3: :rofl: :lol3: (that burns calories TOO!)

12-12-2009, 10:10 PM
Hi All,
Tracked food, credit. Walked 6100+ steps, credit. Got my 120 workouts in at the gym to get my rebate through my insurance, yay! For some reason I was thinking about the giving ourselves credit conversation, and how difficult that can be for me and others. I try to focus on the fact that crediting what I do makes me more likely to do it--probably building good neural pathways. I avoid thinking about whether I "deserve" the credit because that always ends badly. I have surgery on Monday, and feeling anxious, but at least I have some practice with tolerating hunger, since I can't eat after midnight Sunday night.

12-13-2009, 07:12 AM
Diet Coaches/Buddies - Broke out the thermal base layer (long johns, LOL) to walk to Trader Joe's (CREDIT moi) to get another pint of their blueberries. Found myself in the aisle where they keep the dark chocolate covered cranberries and noticed that they have some dozen different dark chocolate covered items: soy nuts, raisins, almonds, blueberries, ... . I could feel my passion dim as I saw the entire lot - I can't crave them all at once, so it was easier to just keep walking. Reminds me that as much as I loved reading Roald Dahl's Charlie and the Chocolate Factory to my kids it didn't appeal to me to go there. Perhaps I need to arrange a visit to the giant bakery where Girl Scout Thin Mint cookies are baked to quell my lifelong desire for those evil little cookies.

It's fun to have clothes warm enough to enjoy walking in the cold. Thank you to all those ducks in China who gave us your "goose down" for modern outdoor wear.

maryblu - Yay for indulging in the joy of "Size small is fun." Drooling over those home made noodles. Five batches sounds like a lot of noodles. Are you able to consume only a sane volume yourself?

Anne (wndranne) - Yay for those consecutive minutes when grandparents are distracting both kids at once. Ouch for a house full of parents for which "I may be sporadic" would be the normal 24/7 response, LOL.

ChinaMaine - Ouch for not making your "eighteen inch commute" to end your week early when your brain wasn't cooperating. Kudos for "Identified hunger vs non-hunger every time I ate" - wish I was consistent in doing that.

CJ (CJZee) - Now that's a great Response Card, "your body doesn't know or care it is the weekend." Gonna steal that. Cringing at the thought of -30 with wind chill factor.

Margaret (Nuxmaga) - Neat NSV to earn your insurance rebate by your 120th gym workout. Good idea to drop the "deserve" evaluation around giving yourself credit; I can see that that's a great place to get blocked. Sending supportive thoughts for your surgery on Monday.

Beach Patrol - Thanks for those hunger numbers - they are interesting. If I were recording mine, I might observe that on those evenings when I wish dinner would hurry up and get here, I'm not really hungry as much as just looking forward to dinner.

Kim (PrairieChick) - Yep, calories burned by laughing consume the same amount of fat as calories burned by jogging. Presumably belly laughs lead to six pack abs, LOL.

Readers - day 12
Practice Hunger Tolerance

did you know?

It's important to distinguish between "need" and "want." People have gone for more than a week without eating and haven't died. So, precluding a medical disorder, we definitely don't need to eat on any given day.

The Beck Diet Solution, pg 125.

12-13-2009, 09:39 AM
Kim (PrairieChick) - Yep, calories burned by laughing consume the same amount of fat as calories burned by jogging. Presumably belly laughs lead to six pack abs, LOL.
Readers -


Thanks for the GREAT advice
and this FANTASTIC Thread!

See ya Lighter! :broc:

Kim :comp:

12-13-2009, 10:13 AM
Saturday I spent most of the day working on my son’s Christmas gift – the slide show of the best pics we have of him and fun times we had and a dvd for all the rest. That’s meant organizing the photos, both printed and digital pics. DH has been scanning the prints, and I’ve been organizing the virtual mountain of digital images. I’m working back from now, and DH is working forward from 1983. I’m on 2000, he’s on 1993. The race is on to meet somewhere around 1998. ;)

When he was a teenager we went to a National Park a year, the last year was 2000 in Mt Rainier, so I’m just getting to those photos. I wouldn’t have done this work without some impetus and hard deadline. But I’m so glad we are doing it – it’s wonderful to see all these ‘old’ photos and reminisce. And we do slideshows for MIL a couple of nights a week. She gets such a kick out of it too…

WI-no weigh-in. Read my cards, and didn’t make a plan again. But when I logged all my food this AM, I was just below my max calories for the day. Food – op; Exercise – off-plan – (no exercise)

The Good :angel:
- Identified hunger vs non-hunger every time I ate – credit!
- Eat mindfully, enjoying every bite – credit!
- Tolerated non-hunger without eating – credit!
- I posted here – credit!
- Used resistance techniques – credit!

The Bad, :no:
- Spontaneous exercise – nope

and The Ugly :stars:
- Give credit throughout the day for every positive eating behavior – nope. I am starting to think about this one, rather than just ignore this important skill totally. That’s the first step to actually doing something about it someday. ;) Thanks Margaret for your strategies for this skill. I agree reminding myself of the benefits of doing this skill would make it more likely I’ll actually do it.

12-13-2009, 11:48 AM
A nippy good morning to y'all. We are back in the deep freeze again. My blood has thickened up nicely; 10 degrees above zero the last cuppla days felt positively balmy.

BillBE, as for the large pot of homemade noodles and your question about my ability to eat a sane quantity..I eat exactly how many I want, no more, no less! It works for me, but, as I always caution my Beckie friends, do as Beck says, not as I do. ROFLMAO at:

Kim (PrairieChick) - Yep, calories burned by laughing consume the same amount of fat as calories burned by jogging. Presumably belly laughs lead to six pack abs, LOL.

I can report on another substitution that works. Dancing alone at home to the Blues Channel burns the same amount of calories as dancing to a live band; it just isn't as much fun. I decided not to drive the 60 miles last night to do the live music..too cold, wind chill of -30 kinda gave me pause. OK, I have to admit, it is *way not as much fun, but I had planned dancing to be my exercise for the day, so incorporated some free weights and some stability ball stuff and gotterdun.

Kept the Blues Channel on all night; I swear I was dancing in my sleep. Now, does *that burn any calories??

12-13-2009, 06:11 PM
Hi Becksters!
I am still trying to get a handle on this forum protocol: I kept going to closed threads! I think I'm on to this: find the latest thread page and check in!
I am travelling but Beck and mindful eating have been so great. I'm struggling with Beck 10, is that the one of setting a goal of losing 5 lbs? I really don't have a goal measured in pounds, I like BillBE's after the first lb (or dress size) it is maintenance. So I have as my goal just to continue working through the Beck acceptances and a food plan and mindful eating for the next two weeks.If 5 lb loss per month is average, then I should be at about 2 and 1/2 pounds as a goal. Only trick is, I have no interest in getting on a scale for the starting weight. I wish there were a scale that started with 0 for today and then just measure the loss after. I have no interest in knowing my absolute weight because it tends to make me more neurotic rather than less. Anyone else have success/not success with alternatives to scale measurement for achievement milestones?

Secondly, i am questioning Becks following step, to measure one's level of hunger before, during, and after eating. Why not measure one's LACK of hunger (before) and or SATISFACTION during and after eating, as these are the GOALS not CRAVING. Anyone on my wavelength here/ I notice that if I stop and gauge my lack of hunger/satisifaction, I tend to suffer less! Also I check, from MINDFUL EATING principles, 7 sense of hunger: Eyes, Nose, Mouth, Stomach, Cellular, Mind, and Heart hungers, again, analysing these different forms of hunger yields some amazing results, rather than focusing on one hunger and feeding always the most demanding one. I mean 1 serious hunger and 6 not hungers has quite a different solution, no? Anyone else check multiple sensory inputs for hunger/satisfaction?
thanks and carry on!

12-13-2009, 08:19 PM
Well, it’s been a tough weekend. We had some pipes freeze and no water at the house. Luckily we spent Friday night at my FIL’s house and he helped us figure out the problem and fix it on Sat. DH left this AM for another conference, and shortly after he left, I discovered a leak in the basement. I’ve spent the day messing with it, but unfortunately I am no plumber. Before moving out here, all I knew about plumbing was that when I turned the faucet water came out and if that didn’t happen I called a plumber. I only know a little more than that now. So I don’t have the skills to fix the problem, but I was able to bypass the leak. I have no hot water and no water going into the bathroom, but I can manage for a few days until DH gets back. Right now I am heating water on the stove for a bath and I can just put a bucket under the leak and turn the water back on when I need to flush a toilet. I would like to think of myself as tough enough to live out here, but I need to develop some competence in some basic maintenance skills.

The good news is that my eating has been pretty good, in spite of the chaos. It hasn’t always been as nutritious as I would have liked, but calories were on track and under the circumstances, I’m happy with that. Exercise hasn’t been so on track. Friday and Saturday, the only exercise I got was walking up and down the hill to the well house (in the snow and wind) to run DH and FIL tools—at least I can contribute something to the problem. Today, I did get in a weight workout. I needed to get rid of some frustration that worked a whole lot better than a pint of Ben and Jerry’s!

PrairieChick, may your war bring victory! I agree that mixing it up is key.

Nuxmaga, LOL at the screaming dill pickle. It’s interesting that we do stop actually tasting the food after only a few bites, but still have the desire to continue to eat. I don’t understand the mechanism in the brain responsible for that and I only hope that continued mindfulness will override those pathways. Good job getting your exercise and for checking in.

BillBE, congrats on ticking off another month of maintenance. It’s an interesting notion of the 5 year point. I guess at that point

BeachPatrol, I love your hunger rating system. I’ve been trying to find a way to get into better touch with my body and I think that might help.

ChinaMaine, sorry about the day in the “fog,” but I’m impressed that you were OP even while feeling lousy. Hope you got the rest you needed over the weekend and are back on your feet.

Maryblu, the homemade noodles sound amazing! That’s something I’ve always wanted to do and just never have. Kudos for being “back on solid ground.” I’m impressed with how quickly you were able to catch the problem and get back on the wagon. LOL about country girls getting into a p***ing contest about who is colder. It’s warmed up considerably here. We’re looking at a week in the 30s here. Hope our warm weather is headed your way.

Thanks for reminding me that quality time with my husband is worth the calories in a glass of wine. I always have a tough time balancing the pleasurable, social aspects of food with my goal to be healthier. It’s all part of that all-or-nothing mindset that I need to ditch.

Wndranne, hope you survive the marathon of activity—does that count as exercise?

CeeJay, talk about cold—yikes! I can totally commiserate about the wind, but getting good wind gear really helps. I have a great Mountain Hardware half zip shell that blocks wind up to 80mph—and, frankly, I’m not going to need a wind breaker for faster than 40. I’ll just head indoors and hope the house doesn’t blow away. Good luck staying on track during the difficult times.

Hi Midlifecrisis57! I am new to Beck and there are many people on here who are better qualified to give advice, but I’ll throw in my 2 cents. I think you should analyze your resistance to weighing yourself. If you are reluctant because you think that a certain number on the scale would be shameful, then I think you should remind yourself that the number on the scale doesn’t say anything about how good you are as a person, it’s just an objective way of measuring how well your plan is working. But I think there are other ways to get that objective feedback. You could take your measurements or use clothing size (as long as the sizing is reliable). If you chose these ways, you could set your mini-goals in inches or sizes.

12-13-2009, 09:57 PM
Hello everyone:

bennyhannahmama- I know about the struggling. Good for you for keeping on posting.

BillBlueEyes- the gotta-stuff-myself feelings. Credit you for the control. Thanks for the advice about planning. I love what you wrote about being maintainers after 1 pound is gone.

ChinaMaine- Sorry you are still not feeling well. Congratulations on the next 1.9 pounds gone. The slide show for your son sounds like a fantastic present.

Beach Patrol- thanks for the feedback on the workbook. I bought it on Friday but no time to look at it this weekend.

Shepherdess-pipes freezing and no water. What an absolute drag. I am in the boonies and so know about water issues. Kuddos for eating well during all the annoyance.

PrairieChick- I like your comparison of this challenge as a war. When I quit smoking, using the idea that I was at war with the demon nicotine was actually quite helpful to me. No one wants to be defeated. LOL.

Nuxmaga- lots of credit for you for checking in regularly. I'm trying the same thing. Good luck with your surgery tomorrow.

maryblu- home made noodles, YUM. Have never tried to make them. Is it pretty difficult? Good for you for recouping so quickly after a fall.

wndranne-sanity is probably overrated. LOL.

midlifecrisis57- Hi there and welcome. Your goals sound excellent. Can't give you any advice on measuring hunger. Still have not got to this step yet.

As for Me----I am so happy for another day 100% on track. Weighed in. Posted here. Ate on plan and healthy. Rode exercise bike twice. Did weights. Planned tomorrow's food and packed up healthy snacks. Will be eating lunch out but am committed to salad for lunch at the restaurant.

Had a wonderful time at the Children's Christmas party this afternoon. Handed out 150 gift bags to happy kids. A really great time.

:grouphug: Hope you all have a great week.

12-13-2009, 10:52 PM
Hi All,
Tracked my food, credit. Stayed at calorie goal, credit. Average calories for the week down compared to last week--yay! 6300+ steps, credit. Left some of the chocolate chip pancakes at breakfast on my plate--I don't know if I've ever done that before!!

CeeJay--Kudos for all your good work, and for handing out Christmas gift bags!

Shepherdess--Ouch for frozen pipes! We had one in the powder room on the 1st floor, which involved a plumber cutting a hole in the floor to access the pipes, and we still haven't fixed the hole after 3 or 4 years, and the room is filled with cardboard boxes and miscellaneous junk. . .

Midlifecrisis57--Welcome! Credit for starting with Beck and persisting in finding the thread! I would say that anything that makes you more aware of your automatic eating habits is good, whether it's from Beck or not. As for the scale, it can be useful to desensitize yourself to the number, and learn to use it as information to see what's working, but no matter what, the Beck skills are good to have, so just practicing those could be enough of a goal for now.

Maryblu--yay for dancing to the Blues Channel when it was too cold to go out!

ChinaMaine--Credit for making a cool slide show for your son! Another thing I was thinking about with credit is that anything above zero is good, objectively good. I assume that I didn't do "enough" or do it "perfectly"--but if an action moves me in the right direction, then I can at least keep track of it, like how I keep track of calories.

PrairieChick--Yay for checking in!

Bill--Credit for walking by all the chocolate covered stuff! I briefly developed an aversion to baked goods when my sister worked at a bakery and brought home all the leftovers, and also visiting her at work and seeing all the industrial baking equipment had an aversive effect.

Well, off to bed. Hopefully I will get some sleep. I called Admissions and they said I'm to report at 7:30 am, so at least my surgery should be in the morning. Thanks for all the good thoughts.

12-14-2009, 06:25 AM
:welcome: midlifecrisis57 :welcome:

And, in honor of your first month on 3FC, :wel3fc:

How did you find out about Dr. Beck's books?

How did you find your way to this thread on 3FC?

12-14-2009, 06:36 AM
Diet Coaches/Buddies - I ate mindfully at a potluck lunch; CREDIT moi. Unfortunately I drifted before when I went to a bakery to get bread where I had 3 FREE samples - Ouch. And at Trader Joe's where I had a FREE sample of french toast make with crumbled panettone - the traditional Italian Christmas bread. Ouch again. And then, walking out of the room after stellar eating at the potluck I simply picked up a half slice of banana nut bread and ate it while walking - Double Ouch. It wasn't enough calories to kill me, but it is worrisome that there were three occasions where I seemed to forget that I am on a plan. I need a little extra vigilance during the holidays since I have several events around Christmas and several around New Years still in front of me.

No exercise in the cold rain. I feel like a blob.

maryblu - Didn't take long for your blood to thicken - I'm not ready to consider 10 degrees Fahrenheit "balmy," LOL. Looking forward to making a fortune with your Maryblu's Sleep Dancing Diet. Remember to add "no change in eating required, no effort, lose 10 pounds a week" to hit all the desired attributes of a hot seller.

ChinaMaine - I join the chorus who think your slide show and DVD for your DS is the neatest gift ever. Shuddering at the thought of how many hours of work that must be taking, even though it sounds like you're making it fun with the slide shows for your MIL during the process. Good point that thinking about the strategy of giving yourself credit is the first step toward doing it.

Margaret (Nuxmaga) - Interesting that your sister's job at a bakery gave you an aversion to baked goods. Too bad it was only "briefly" - that sounds like an ideal Behavior Therapy solution to those cravings. Kudos for leaving chocolate chip pancakes on your plate - you're ahead of me on that one.

Shepherdess - Congrats for developing your Little House on the Prairie skills. Ouch that it's in such an ugly area as frozen pipe plumbing - about the hardest plumbing to deal with. Neat solution to turn off the water until you needed it. Kudos for remaining on-plan during chaos - that's a real challenge.

CeeJay - Kudos for planning and packing up tomorrow's food as well as for "another day 100% on track." That party for the kids sounds like a gas.

Kim (PrairieChick) - Yay for continuing with your new way of eating.

midlifecrisis57 - Glad you found your way here. Yep, all the threads of prior months are locked - they seemed too inviting and we were getting posts were no one could see them. Kudos for making your way to day 10: Set a Realistic Goal. I suppose one can choose a non-scale metric for keeping track of progress - body measurements comes to mind. Many posters report total inches lost by measuring a bunch of places and subtracting from their starting measurements. Others report when pants are beginning to feel tight or loose. But you might want to just bite the bullet and get a starting weight since you're gonna get asked that by your doctor or dietitian from time to time. Perhaps you could ask someone else to read and record the number without telling you. My thought is to work to separate yourself from identifying with the numbers so that you can just record them like one would the daily temperature - just as numbers.

It would certainly work to measure your hunger from -5 to +5 rather than from 0 to 10 if that worked better for you. And you could do it in either direction if you found a positive feedback by measuring lack of hunger with the positive number. I've been satisfied enough using one number as the aggregate of all my feelings because it got the point across to me that Beach Patrol made - the number just doesn't go that high. You could cut a new path by trying a seven numbers thing to match MINDFUL EATING principles. Let us know what you discover.

Readers - day 13
Overcome Cravings

I once saw a cartoon depicting a woman looking panicky in her kitchen while food from cabinets, the countertop, table, and refrigerator were talking to her, with balloon text saying, "Eat me! Eat me! Eat me!" Have you ever had a similar experience? I certainly have and so has everyone I've counseled. The good news is that even though foods might continue to call out to you, you can stay in control.

The Beck Diet Solution, pg 127.

12-14-2009, 09:34 AM
Every day my fatigue levels lessen, but I’m not back to normal yet. If I feel good this afternoon, I’ll take a short walk and see how that goes. In my photo work, I’m doing the pics for our trip to Yellowstone and the Grand Tetons in 1999 – great memories… :)

WI-no weigh-in. Read my cards, and didn’t make a plan again. But when I logged all my food this AM, I was 200 calories below my max calories for the day. Food – op; Exercise – off-plan – (no exercise)

The Good :angel:
- Eat mindfully, enjoying every bite – credit!
- Tolerated non-hunger without eating – credit!
- I posted here – credit! (but still no personals – they are coming, I promise…)
- Used resistance techniques – credit!

The Bad, :no:
- Identified hunger vs non-hunger every time I ate – I attended a Christmas party yesterday. At the food table I had a Deviled Egg without thinking about it. If I had thought about it, I would gone for it because they are an old favorite that I only have an opportunity to eat once or twice a year. But after that one misstep, I did pay attention to hunger, and didn’t have any other food at the party. Credit!
- Spontaneous exercise – nope

and The Ugly :stars:
- Give credit throughout the day for every positive eating behavior – nope.
From Nuxmaga (Margaret)
Another thing I was thinking about with credit is that anything above zero is good, objectively good. I assume that I didn't do "enough" or do it "perfectly"--but if an action moves me in the right direction, then I can at least keep track of it, like how I keep track of calories.
You hit a chord with me with the very last bit. If I can keep track of calories all day long, why can’t I keep track of what I’m doing right, if not perfectly, all day long? I use and they have a notes section I’ve never used. I’m going to give this a try. Thanks! And good luck with your surgery! What is it for again? (I'm afraid I've forgotten).

12-14-2009, 01:47 PM
Finally a "real" post. It's amazing how quickly things can spiral out of control-- actually, at this moment I'm having a visual of of water spiraling down a toilet bowl :( That's probably more accurate for how I feel about how this weekend went. Things started to unravel towards the end of last week. Then, on Friday I had a holiday dinner for work. I tried to make good choices and eat mindfully. I did okay, but not great. I think part of the problem was that I became anxious as I tried to figure out how I would "count" what I was eating. (I use the GoWear Fit software to track my calories). As I became more anxious about that, I started eating more. I didn't bring my Response Cards with me, nor would I have thought of reading them anyway. I chose to have a glass of wine (not something I thought about either way before getting there and I should have), which was fine. I had one small piece of bread (luckily it was not passed back toward me, otherwise I'm pretty sure I would have had more). Other people ordered appetizers to share and I had a couple of small servings of fried calamari (with the tarter sauce) and then I had one piece of pita bread with about a tablespoon of hummus. Then I debated back and forth with myself about whether I should have more pita and hummus. I know I didn't need it, but I "caved" and had more. I think that's where things started to go downhill. Anyway, needless to say I left there not happy with my decisions and feeling stuffed-- yucky feeling! I tried to remind myself that I still did better than I would have if I hadn't been trying at all.
I also tried to remind myself that even BillBlueEyes probably had some not so great experiences at the beginning of his journey (BBE- please lie to me if that's not true :D) Oh and I came home to my mom baking sugar cookies (a HUGE weakness of mine) with my kids. I was totally unprepared for that and figured since I had already blown it- might as well just go for it. :mad: I know that's not the right attitude. I know I should have filled out the "I messed up" form (can't think of the proper name because I've never actually used it and I don't have my book at work with me to look it up!)

Then Saturday I bit off way more than I could chew trying to make potato latkes (for Chanukah), brisket and bake gingerbread houses with my kids and DBF kids. Oh and my mom baked MORE sugar cookies.
I was anxious anyway since this is the first time my mom was meeting DBF kids and the first time she was spending significant time with DBF.
Also, I definitely see that when my mom is around, I tend to fall right back to my old patterns which are very similar to hers. She talks incessantly about how she ate food she "shouldn't have" and how she'll have to make sure not to eat much the next day to make up for it. How she was doing well until she ate, xy and z. It's all the stuff I heard growing up my whole life and the self-talk I'm constantly trying to combat. It drives me nuts when I hear her saying it and I know it's because I hear myself saying it too (internally.) UGH!! Well, needless to say, my eating frenzy continued all day Saturday and I didn't even try :(

Yesterday, I tried to have a "good" day. I read my Response Cards and my Advantages Deck, but as I was reading them, my heart just wasn't in it. I did okay all day, but then right before bed (I let myself get way too hungry, I had cold symptoms all day and I was exhausted) I blew it again.

I felt so frustrated and thought that I'll never get the hang of this :( The idea of following all tasks in the program seemed so overwhelming.

In examining all that has gone on, these are the things I see:

1. Sleep is a HUGE factor. Because my mom is visiting and is a night-owl, I find myself staying up way too late. Being tired just sets me up for failure in every way possible. I really need to keep an eye on this. I know having a DBF now also makes me more likely to stay up late. If I want to take care of myself, feel good and be happy, I need to watch this more. I at least need to make sure that if I don't get enough sleep one night, that I get to bed earlier the next night. I think my whole downward spiral all hinges on this. If I started getting ready for bed earlier, I would have been posting here earlier and therefore would have had more time and energy to write more (which I also think would have been helpful.)

2. No matter how I aware I am with issues with my mom, they are still going to be very difficult to deal with. My relationship with my mom is super-complicated (as I'm sure is true of most people). I want so much to not be like her and make the mistakes she has made, although the more I try to the more I seem to follow right in her footsteps :( Also, whenever I do break away from her and make different choices than she has (leading to a happier life) I feel very guilty and responsible. I think my way of dealing with that is acting more like her (i.e. this weekend, eating out of control, etc.)

So, I've learned from all of this and I'm ready to move on. I think having my mom here at the very beginning stages of my journey made things especially difficult. I certainly didn't have my habits down and I ran out of time and energy for dealing with the more challenging situations.

Thanks for listening to me vent. I need to go eat lunch before my lunch hour is up.

Weigh-In: yes +/- 0 = 128 :broc:
Read Response Cards: yes :broc:
Read Advantages Deck: yes :broc:
Checked in Here: yes :broc:

12-14-2009, 09:33 PM
Hello everyone

Nuxmaga- kuddos for leaving some pancakes on your plate. Extra credit because they were chocolate chip. :carrot:

BillBlueEyes-those bloody free samples. It is some sort of darned plot or something.... :p. I try to not even look at them, just keep on walking, eyes averted. LOL.

ChinaMaine- glad you are feeling somewhat better. Your photo work is inspiring me to do the same. What a wonderful gift. Deviled Eggs are called that for a reason ;)

bennyhannahmama-You wrote "So, I've learned from all of this and I'm ready to move on." Seems to me you had a few bad days, but really took the time to figure out what is going on for you and what contributed to your difficulties. That to me is how we change- try to figure it out and keep on moving forward. I hope the rest of your Monday went well. :)

For me, great day. Giving myself credit for:

-weighing in (one more pound till I hit 15 gone- that is going to make me very happy cause I am bouncing around alot- but I have learned to manage this thanks to Beck.)
-eating on plan and healthy breakfast, lunch, dinner and snacks
-resisting at the restaurant at lunch. Everyone else ordered burgers or sandwiches with fries. I ordered the salad as I had planned. Touch down!!!
-riding exercise bike twice
-doing weights
-planning tomorrow- tomorrow is yet another Christmas potluck lunch. I will deal with it by eating my usual breakfast and morning snack, and at lunch eat what I want- 1 plate only- as long as it does not contain sugar or white flour. That is a reasonable compromise I think. Dinner will be veggie chili on brown rice and salad.

Before the end of today I plan to read my advantages and response cards.

Take care :grouphug:

12-14-2009, 10:47 PM
Hi All,
Checking in after my surgery! Credit for getting that done! Now I have to wait a week for test results. :( It was a very odd food day, but I did track calories, credit. The post-op instructions recommended carbs, and I was more than glad to comply. . .that and gingerale didn't make for a good calorie day, and I can't do Zumba for another week, but taking care of my health is definitely a credit.

CeeJay--thanks for the credit on the chocolate chips! It's definitely harder to leave than plain pancakes. And yes, it is a plot when there are free samples--it's a strategy used by stores to make you buy something, and if they can strategize so can we! Averting your eyes is a great strategy--never make eye contact with free food!

Well, I need to go to bed. Hope everyone has a good night.

12-14-2009, 11:00 PM
I kept myself focused today which is a great feeling. My mother is *still* here and still driving me crazy. Tomorrow morning I'll be taking my mom to the airport and after that, I'm going to be going to court to finalize my divorce. I'm getting very anxious about that. I know I will be relieved, but it's also going to be a tough day. So, the fact that I'm doing well even with that looming makes it even that more impressive :D

I'm sorry for all your ouches. I'm sorry it's at your expense, but I think it's very helpful to see you have some difficulties too but how you come right here (as always) and report in.
Remember, the cold rain won't bother you so much if you dress properly (I think I remember you talking about purchasing some rain gear for just such occasions!) and you won't even notice once you get moving.
I'm going to guess that feeling like a "blob" after just one day of not exercising is a pretty big change from your former self- that can be something to celebrate :)

I love your "Good, Bad and Ugly" report style-- sounds like you're doing well.

Congratulations on having such a great day! Super-duper kudos for you for ordering the salad at lunch as planned. Thanks for your supportive words.

Not sure what kind of surgery you had, but I hope it went well. I'm very impressed that you made sure to check in here on the same day you had surgery. I also love your "never make eye contact with free food"! I was at Sam's Club tonight and before I walked in, I made a mental note to myself not to eat any free samples. I completely steered clear of any of the little sample stations-- that helped tremendously.

Going to bed now. G'nite all!

12-15-2009, 05:46 AM
Diet Coaches/Buddies - Got our Christmas tree last night - still fun after buying them forever. Imagined that it was easier to lift because of my weight lifting regime. It might have been that we tend to get a smaller one each year - still big but just a little smaller. It remains a contention between DW and I that I want one that must be pruned to squeeze under our Victorian-high living room ceiling and DW wants one that she can reach.

Food and gym - OP and OP; CREDITs moi. Dinner was pumpkin soup - so satisfying yet low calorie. A friend told me that "Raspberry Shrub" was the secret of her dish that was unusually good. I had to Google to learn that it's a Colonial ear concoction of vinegar, sugar, and spices made by soaking the raspberries in vinegar for four days. I'd never heard of a drink called "Shrub." Now gotta go find me some.

Office Christmas party today with mounds of dinner from 4-6pm. That's just an odd time for me to face dinner. Still working on a sane plan for the food, but the camaraderie will be fun.

ChinaMaine - Ouch for your "Deviled Egg without thinking about it." Reminds me that I did the same at my recent party; didn't think a moment, just popped it in the mouth. For me they aren't so rare but I like to compare them with DW's and, inevitably, decide that I like DW's better. It's great to hear that your fatigue levels are lessening.

Kim (bennyhannamama) - Yep, I know that feeling of spiraling down after some off plan eating as each bite justifies one more bite. And, Yep, it has happened to me, not at the beginning of my journey when I was uber vigilant, but later. Each time it seems to have been an occasion when I encountered a buffet without a plan. Tried to wing it relying on my instincts. Instincts won, LOL.

Kudos for examining what's happening to you. Easy to understand how too little sleep and too much mom reinforce each other to challenge you. All that baking and cooking couldn't be helping. (It's the brisket that would bring me to my knees, LOL.) Keep the faith for the few hours left of your mom's visit. Sending supportive thoughts for your final trip to divorce court.

And thanks for the reminder that I've purchased proper rain gear to get out even when it's not balmy.

Margaret (Nuxmaga) - LOL that you have a doctor's prescription to eat carbs. Ya gotta follow doctor's order. Glad your surgery is over and that you'll be back on track to Zumba in a week.

CeeJay - "Touch down!!!" alright for ordering salad in the face of hamburgers and fries. You got the right Beck strategy for FREE samples, "just keep on walking, eyes averted" - gotta remember that if I don't go look at the stuff, then I won't Desire to eat it. It's certainly not Hunger, and not even a Craving, just Desire because I expose myself to it. Sigh ... perhaps I should read the book more carefully, LOL. Good luck at your Christmas potluck lunch today.

Readers - day 13
Overcome Cravings

Cravings usually peak within the first few weeks of your diet. Once you limit or stop eating the foods you crave (usually fast foods, sweets, salty snacks, and the like), your cravings for those foods will diminish significantly. Today, you'll learn how to deal with cravings effectively and decisively.

The Beck Diet Solution, pg 127.

12-15-2009, 11:58 AM
I went for a normal length run outside yesterday, for the first time in a week and a half. It felt so good, even though it was a bit colder than I was hoping. There was, however, very little wind, which is always a blessing in WY! The dogs were so happy for the exercise. My Australian Shepherd, Maggi, took all of my running clothes out of the hamper, made pile on the floor and slept on them. I’ll take that as a thank you.

Eating has been on track the last few days. I’ve been taking extra care to eat on schedule. Most of the time when DH is gone my eating becomes erratic. I’ll realize I skipped lunch, am so hungry and dive into whatever I can find in the pantry. So keeping the schedule has been a huge help.

CeeJay, your Christmas party sounds like a wonderful time. Kudos for being 100% on track! Good for you for being committed to eating well in a restaurant. It’s never easy for me. Good luck with another potluck lunch. The challenges mount this time of year.

Nuxmaga, congrats on a lower calorie average than the previous week, and all while the
Christmas season is just warming up. I’m totally impressed. Yay for leaving some chocolate chip pancakes on your plate. Leaving food on the plate is difficult for me. I’m so glad your surgery went well. Here’s to a great recovery!

BillBE, ouch for the unplanned eating. Those free samples are always a killer, throw the holidays on top of that and it’s all a bit overwhelming. But on the positive side, you have eating mindfully at potlucks down pat. That’s impressive! Winter exercise is always iffy—I’m wishing you a warm front and blue skies. Yay for an easier time lifting the Christmas Tree. Good luck at the office dinner and kudos for thinking ahead.

ChinaMaine, yay for feeling a little better every day! Your gift for your son is so cool, and I hope it’s a bit of a gift for yourself—giving yourself the chance to go back through all of those photos and re-live those memories. Kudos for being lower than your calorie goal.

Bennyhannamamma, believe me, I totally understand how frustrating it is to be imperfect, but I do think you need to give yourself a break. You have had challenging situation piled on top of challenging situation. I’m thinking back to the Wikipedia article KidsLibrarylady posted on self control. It said something to the effect that self-control diminishes after exertion. I bet that if you looked back on the last few days you’ll discover that you exerted self-control early on and then began to weaken as the week wore on.

Your post also made me think that Beck needs a chapter on “Dealing With Difficult Situations When You Are Not Ready to Deal With Difficult Situations.” There are just going to be times when the situation is too tough to handle perfectly (I need to keep this in mind since I’ll be spending a few days next week in close quarters with DH’s mom, his siblings and their families.” I think maybe it’s good to step back and analyze a situation before you go into it and ask yourself “Am I up to sticking to my eating plan?” And if the answer is “no” just use that situation as an opportunity to observe your behavior and emotions as you are eating imperfectly. That will give you information to deal with the situation better the next time. You might go over on calories at that moment, but the knowledge you will gain will help you in the longterm.

I did a cognitive therapy workbook on disordered eating, and in that they had you keep a journal of all your eating and your disordered eating behavior. Just write everything down without judgment. Then go back over and analyze the behavior. After doing that, then you work on correcting the behavior. Also, in that workbook they suggested that if you feel a binge coming on and don’t feel like you have the willpower to stop it, just do little things to begin to break the thought pattern. You can wait one minute before beginning the binge, or decide exactly what you are going to binge on, put that on a plate and sit down and eat it. If you still want more, decide what you will binge on next. I thought that approach was helpful because it focused on taking small steps to regain control rather than demanding of yourself that you act perfectly from the start.

Sorry this is a very long reply. Your post just made me think of a number of things (thank you for that). I hope some of this is helpful and I think you should count it as a success that you learned something from the experience.

Beach Patrol
12-15-2009, 03:04 PM
Hey BECKstars!!!! :wave:

Bill ~ KUDOS for your food & gym OPs!!!! Your "dinner"... the pumpkin soup....? the one that's so "satisfying yet low calorie" .... does it taste anything like pumpkin pie? Cause that's like, my all-time FAV dessert! ;) :goodvibes

Shepherdess ~ YAY for your "normal length run" outside!! I'm sure it was cold, but that just gets that metabolism pumping even more - yay you! (Do I dare mention we have 75 degrees here today?... :o :D )

Benny ~ I'm sorry your mom is driving you crazy! - my mom has that super-power as well! But I've found a couple glasses of "wine" helps me "whine" less! Hang in there!! :hug:

Nuxmaga ~ taking care of your health is a HUGE credit! It's not always just exercise & food intake....sometimes it's about rest, surgery, getting peace of mind, etc. So Good for YOU! (and I can't BELIEVE you left some chocolate chip pancakes on your plate! - you're my new hero!!!!) :queen: :D

CeeJay ~ TOTAL WOOTAGE for resisting "what everyone else had" at lunch & going with your planned salad!!! That had to feel really good!!! :woohoo:

ChinaMaine ~ CONGRATS for reading your cards AND for logging in your food, even tho you didn't quite stick to OP ... sometimes it's when I look back at my log-ins that I can REALLY see where I've gone wrong (or right!) You're doing great! Keep going!!! :cheer2:

AS FOR MYSELF.... I have been eating healthy and getting my exercise in MOST days. On good weather days (read: not pouring rain) I am outside walking the river trail during my lunch hour. While I truly enjoy that, on the days of bad weather, I haven't done anything... I could pop in a DVD & exercise to that, or ride my stationary bike or lift weights... but nope. I just sit on my chubby buttocks & read. :^:

On the upside, I'm reading my cards more often, and that's helping me. I've also made a few new cards, to help me remember certain things BECK said.

I weighed in yesterday & was a pound UP. :( I'm fairly certain it's just water weight, but seeing a "plus" on the scale is never a fun thing.

Major holiday parties & stuff right now... went to dinner Saturday evening with DH's workmates... 80% of them YOUNG, SKINNY, and BEAUTIFUL. Ugh!-and they were snapping pictures all evening and OMG... is it JUST ME? Or do we ALL look fatter on other people's digital cameras?!?!?! :?: I swear, I couldn't wait to get home...

We have a party this Thursday (retirement party) at lunch... LOTS of food. Then a holiday party Friday at lunch AND another one Friday evening (I think I'll skip the evening party!!!) ... I'm really going to have to be on my toes & watch that food intake. Always sooo many goodies, and soooo little stomach room! :dizzy: Wish me luck! :crossed:

Remember y'all... EVERY DAY'S A NEW DAY!!! :sunny:

12-15-2009, 08:52 PM
:welcome: midlifecrisis57 :welcome:

And, in honor of your first month on 3FC, :wel3fc:
How did you find out about Dr. Beck's books?

How did you find your way to this thread on 3FC?

Gosh, BillBlueEyes, you caught me by suprise! Thanks for the welcome again and for my first month!

I found out about Dr Beck via Cognitive Therapy research, so it was actually Judith's father that I 'discovered' first. Her Dad founded, or at least, codified the Cognitive Therapy approach that was suggested for my daughter's eating disorder, and then my own therapy for depression. Then I accidentally found the Diet Solution and ordered it online. After years of trying to discipline my own eating, I couldn't believe it: the preparatory steps. I "got it" immediately and have found it to be amazing. I love that it takes the focus off diet deprivation and onto awareness and self-nuturing.

How did I finally figure out how to use this thread to interact? SHEER LUCK I think, and persistence. I just kept trying things, but now I have learned to find my way back to this thread. A new one starts January 1st, right?

You guys are great, thanks for all the comments on my last post. Hugs and credits to each and every one of you. I'll keep checking in and speak up if I think I can add anything. Otherwise, assume credits from me to you anytime YOU post....kay?

12-15-2009, 09:26 PM
credits for fessing up, BennyH and BillBE! It is such a feat to acknowledge, confess and let go. But to repair: do I get the impression that there was some eating done standing up? Aren't we supposed to have some reminders to sit down?

Day 3: "Once I accept the fact that I have to eat everything sitting down, dieting became much easier. "

Am I the only one, who--in addition to looking over my advantages card every day, at 11am and 5pm--goes over my commitments to the Beck
Program at 11 and 5pm? With each commit, I include my strategies for remembering to do them when I don't 'feel' like it, or if I need to be 'reminded'. Maybe it's my age, but I don't trust my memory to do all the steps in the program (the first 14 days)! This saved my just tonight, before I popped something in my mouth walking away from the dinner table, I realized I wasn't sitting down, (NONO) so I put it in my pocket and carried it away to be eaten later. And 5 seconds later, when I sat down, I didn't want to eat it any more!

Oh that Judith Beck of ours!

Kudos for reading. Maybe would should recite the first 14 days by memory. Has anyone tried that :) !!! It would be a good memory test while we are waiting in fast food or buffet or grocery checkout lines, yes?

12-15-2009, 10:15 PM
Hi Everyone

Nuxmaga- Tracking calories on a surgery day- Credit ++++++++

bennyhannahmama-hope all went well in court. You are doing great considering what is going on in your life.

BillBlueEyes- credit for food and gym. Hope the Christmas party was fun.

Shepherdess- good luck with keeping on schedule. I find the same as you, if I skip anything- result is off program eating later in the day. I love your idea about needing the chapter on dealing with difficult situations when you are not ready. How do you move on after not eating on plan? Maybe you are on to something here- that we need to take control of the decision to not eat on program and use it to learn.

Beach Patrol- credit for eating healthy, exercising and reading the cards more often. I am back on the exercise bike because it is too cold to walk, but I miss the fresh air and getting out. Totally hear you on the parties this time of year. Really hard. Good luck to you with them all.

midlifecrisis57-I had the same reaction to reading Beck- got it immediately and love her self nurturing approach. Been beating myself up about my weight for my entire life and that approach definitely has not got me anywhere.

So for me today:

-rode exercise bike in the morning. Credit.
-ate a healthy breakfast. Credit.
-Off program at the Christmas potluck lunch. I mean really off, just mindless eating of a bunch of junk. And I did not really taste it, I ate fast, I was not happy eating it and I felt gross, ill and sugared-up afterwards. I then had the thought driving home- well what the ****, today is blown, so maybe I just order pizza for dinner. And I am not the least bit hungry. Maybe I will just "give myself a break for the rest of today"....You know the drill.
Here is the good part- I started thinking about the huge excuse I was using (ate junk so eating more is OK for today) and that I needed to stop this right now. So I came home and:
-did my weights- credit
-rode my bike- credit
-posted here- credit
- and about to eat a late, light dinner of salad and soup and then pack up the healthy snacks and lunch for tomorrow.


Have a good night everyone. :grouphug:

12-15-2009, 10:59 PM
Coaches/Buddies: It's official, I'm divorced! Today was too hectic and I was too anxious to worry about food much (although I guess that's a good sign in itself, because in the past, no matter how anxious/upset I was, food was always my go-to comfort thing.) I knew that once it was all over I would feel relief, but I wasn't sure if I also might feel lots of sadness, etc. But nope, thus far only relief! Since I was the plaintiff, I was the only one that had to be in court today with my attorney. Later in the day, my ex sent me a text asking if we're divorced. I told him that we are. He sent me another text with this: :( I didn't respond because #1, I'm not really feeling sad and #2 he should have thought of that 4 years ago when he started cheating on me and gave up on our marriage, etc. Anyhoo...

Weigh-In: yes -1 = 127 :broc:
Response Cards: yes :broc:
Advantages Deck: yes :broc:
Check In Here: yes :broc:
Ate mindfully and slowly: yes :broc:
Tracked all my food: yes :broc:
Burned more than I consumed: yes :broc:

Nice recovery with getting food and gym back OP. Pumpkin soup, yum! Do you have the recipe for that? Thanks for your supportive words and thoughts.

Need to go now... more personals tomorrow.

12-15-2009, 11:08 PM
Hi All,
Feeling a little rickety and slow-moving today. Did walk to dinner and did 5500+ steps for the day, credit. Tracked food, credit. Less calories than yesterday, yay!

Shepherdess--I liked what you said about breaking change into smaller parts and not having to do it perfectly from the start. I think Beck needs a chapter titled, "What to do if you don't do the program perfectly."

12-16-2009, 06:36 AM
Diet Coaches/Buddies - Had a great time at the office party. Stuck with my plan just to accept that it was early dinner and ate within my personal range for celebration affairs. Had the innards of a calzone ( meat stuffed Italian pastry), some meatballs, and a huge salad; CREDIT moi. Skipped huge trays of stuffed pastas, various Italian dishes, many different kinds of pizza being baked on site, warm baked cookies, and the liquid calories of the adult type. Unfortunately the salad was pre-dressed and Parmesan drenched, but the important part for me was that I didn't feel out-of-control. I felt like I'd like to feel at such events for the rest of my life. One of the young turks was telling a war story from a successful project I ran some 15 years ago; it's good for the ego to hear the glories of one's past.

Did a walk in the dark after I got home; CREDIT moi. Unseasonably warmer again. Two people were out walking in shorts - but that seemed like a statement more than a true comfort level.

Kim (bennyhannamama) - Yay for the divorce finally official. Neat that you didn't turn to food during a time of strong emotions; Kudos. I'll get the pumpkin soup recipe from DW; I do know that it cheats by starting with a can of pumpkin.

Margaret (Nuxmaga) - Ouch for "rickety." Do grant your body some time to heal. Neat that you walked to dinner.

Beach Patrol - Kudos for continuing to walk the river trail during your lunch - just the name makes it sound fun. You're facing a bunch of parties and celebrations; good luck with them. And Yep, the pumpkin soup tasted similar to pumpkin pie except there was cumin and chicken broth instead of sugar and nutmeg, LOL.

Shepherdess - Yay for Australian Shepherd's!!! When we got our (late) Aussie twenty years ago, she spent her first few months herding us into a smaller group, LOL. Loved that dog, a Tri-color. Would love to own a Red Merle some day. Kudos for doing the scheduled eating to help keep your solo eating under control.

CeeJay - Interesting that you note that when eating a bunch of junk food you didn't really taste it. BTDT. It always bugs me that I didn't put on weight with caviar and fine dinning but from overeating cookies, crackers, ordinary cheese, and vending machine candy bars. Wonder if it would be a deterrent if our faces showed what we'd eaten as a public record, LOL. Yep you deserve HUGE Kudos for getting your act together after the party. Good catch there.

midlifecrisis57 - That's a great Beck story of catching yourself popping something into your mouth as you left the table; and an even better ending when you later decided not to eat it. Kudos for some fine work. And Kudos for reading your Beck cards twice each day - I get them once. Yep, sitting is the only way to go. At my stand-up Christmas party last week I had to grant myself an exception; didn't have the nerve to sit on the floor, LOL.

And Yep, you've figured out the scheme around here. There will be a new thread started on January 1st (hopefully it'll say 2010, LOL) and the last post in this thread will contain a link to it so you don't have to go searching.

Readers - day 13
Overcome Cravings

If you've successfully dieted in the past, you probably remember how wonderful it feels when you stop feeling intense cravings. To weaken the intensity and reduce the frequency of cravings, however, you have to stop giving in to them. People who struggle with dieting usually find that they don't limit themselves to just a small taste of the food they crave; even though they try to eat just a little, they end up eating a lot. Have you also found that cravings don't usually go away by trying to satisfy them with just a taste?

The Beck Diet Solution, pg 127.

12-16-2009, 11:03 AM
It was warm, sunny and gorgeous out yesterday. I had to do some work in town and so I packed my running gear and took the opportunity to run on some nice paths we have along the river. I was looking forward to the change of scenery, but I was having second thoughts when the wind was rocking my car. I headed out anyways. It’s just like anything else, getting started is the hardest part, but once you’re out, you feel so much better. The dogs enjoyed the change of scenery as well.

Eating has continued to be on track without any hitches—those easy days are so far between, but so very sweet! I also had my first non-spouse weight loss compliment yesterday. I ran into one of my MIL’s friends that I don’t see very often and she asked me if I’ve lost weight. It was just nice to have someone notice. I’m noticing a big difference, but I wasn’t sure if it was noticeable to others yet.

Beach Patrol, good for you for exercising most days. Just think of it this way, you have found a form of exercise that you really enjoy and that’s a big success. Now your next task is to find another form of exercise you really enjoy when Plan A doesn’t work out. It all just takes time, but you’ll get there. So sorry to hear that you’re around people that make you feel bad about yourself. I understand this only too well. If I had any great advice I would share it, but I can only offer a sympathetic ear.

Midlifecrisis57, yay for sheer luck and persistence. I liked your idea of going over strategies to help you remember. I think it’s something that might be helpful for me as well. (I don’t have age as an excuse. I’m just forgetful.) What kind of strategies do you use? Kudos for avoiding popping something in your mouth mindfully. That Beck knows what she’s doing.

CeeJay, those holiday parties are such a minefield. Huge kudos for getting right back on track. I think that is so important. I’m thinking back on past diets when I have let one mistake convince me that this is never going to work. So yay for moving on!

Bennyhannamamma, huge kudos for doing so well even on such tough day. I’m glad to hear that finalizing your divorce has brought relief. You can turn the page on a difficult chapter in your past and move on. You have such a great attitude.

Nuxmaga, I’m impressed that you’re getting your steps in even while feeling slow and rickety! Kudos for few calories than yesterday. LOL at your idea of the chapter, "What to do if you don't do the program perfectly."

BillBE, wow, another office party success, I am so impressed. Once again, I’m totally inspired by your ability to stay in control. When you leave the pastry of a calzone, does anyone notice? I’m always a bit too self-conscious to do something like that. Although I suppose it’s exactly the same as leaving the steak on my plate. I’m self-conscious about that as well, but eating the steak would be unthinkable.

12-16-2009, 10:28 PM
Hi All,
Tracked my food, credit. Walked 7700+ steps, credit. Left some rice on my plate at lunch, credit, and ordered a dish with lots of veggies, credit(and it was really tasty curry too!) Measured out potato chips with my dinner, and put the rest of the bag in the cupboard, credit! This is my first potato chip encounter since the screaming dill pickle episode. I need a plan for Saturday--it's my craft guild holiday party, and my past history is to keep nibbling way past reason.

bennyhannamama--glad to hear you felt some relief after finalization of the divorce, and that you didn't respond to your ex's text--it's like Beck's mantra to say that free food is "not about me"--he's not about you, and you can choose to keep moving!

12-16-2009, 11:43 PM
Coaches/Buddies: So many thoughts, so little time! Need to get to bed, so I'm going to keep it brief.

Weigh-In: yes -.5= 126.5 :broc:
Response Cards: yes :broc:
Advantages Deck: yes :broc:
Check in here: yes :broc:
Tracked all my food: yes :broc:
Ate slowly and mindfully: yes :broc:

I also avoided chocolate tempting me all day at work. Made the mistake of opening the box and looking inside (which made it that much harder), but I stayed away! :broc:

Need to go get some sleep so I can resist that same box of chocolate tomorrow :D

12-17-2009, 06:45 AM
Diet Coaches/Buddies - Made a new bottle of balsamic vinaigrette; CREDIT moi since it's my most favorite salad dressing and very low in calories. Just happened to note the price of the balsamic vinegar and figured that my homemade costs more than the store brand that I like. Not that salad dressing is a major cost item in my life, but it's unintuitive to me that it cost more to make it. I have four different kinds of balsamic vinegar and I'd stumbled into the better stuff. Good eating this week, LOL.

Gym and Food, OP and OP; CREDITs moi. Saw a BIG guy tugging his trainer with a thick two inch rope. Thought it was an odd use of an expensive trainer. My notion is that a trainer should be correcting form and suggesting appropriate exercises. Spent my one minute after lifting dumbbells sorting the jumbled dumbbell rack - it amuses my mind to sort in the minimum moves, cons me into picking up the heavier ones, and distracts me from thinking why I shouldn't do squats. The gym management has installed a second sign begging people to re-rack their weights. I've watched: If the rack is mostly sorted, people re-rack properly; if less sorted, people re-rack randomly. There's some grand principle being demonstrated there for me to ponder next visit.

Kim (bennyhannamama) - Yay for dancing broccoli. Looking at chocolate that you don't want to eat is so unhelpful - and so exactly what I would have done. Good to be reminded that visual contact is a good way to wake up desire.

Per your request, Pumpkin Soup:

1/2 cup onion, sliced
3 Tbsp margarine
2 cups pumpkin - we use one can
1 cup chicken broth
1 small tomato
1/4 tsp salt
1 cup light cream - we use 2% milk
1 tsp curry powder
1 tsp cumin
Saute onion in butter, add all other ingredients except cream. Simmer 15 minutes. cool slightly and blend until smooth. Return to kettle; add cream and heat through. Garnish with cut up onion. (We add cilantro, also.) Says it serves 6, but DW and I split it for dinner.

Margaret (Nuxmaga) - Neat to measure your chips and return the bag to the cupboard before you start eating. That would work for me. Back when I was eating cashews in large quantity the only way I would stop was to take one more handful, return the bag, and then go elsewhere to eat them. I wouldn't have gained so much weight if I did that with the first handful, LOL.

Shepherdess - Yay for someone noticing your loss. Kudos for planning your run in a new location to keep the dogs amused. Re people noticing leaving my calzone crust: it doesn't bother me - possibly just because I'm older - I did wonder about that when I first started my journey but no one ever seemed to care.

Readers - day 13
Overcome Cravings

Waiting out a craving increases your ability to tolerate cravings and also increases your confidence that you can do so. The more often you wait out your cravings, the less intense and less frequent they'll be in the future. Eventually you'll experience a craving, and, instead of feeling bad, you'll feel good. You'll spontaneously say to yourself, This is great ... I'm feeling a craving, but I know I can tolerate it and it'll go away ... It's great that I'm tolerating it! Instead of feeling deprived, you'll feel good - proud, strong, confident, in control. Dieting will get so much easier.

The Beck Diet Solution, pg 127.

12-17-2009, 12:31 PM
Yesterday was a great day. It was windy again, which usually makes me have second thoughts about going for a run, but I was feeling energetic. I was excited to get out the door in spite of the winds. Wednesdays are my day for a hard effort and it just felt good to run hard since I haven’t done it in a while.

I stayed on track with food. DH got back yesterday evening and I had a very fun but healthy dinner planned for his return. On the plus side, my scale was finally unstuck after nearly two weeks when my weight went up slightly and stayed there. I was just reminding myself that even though I was not perfect, I was fairly close to staying on plan and those imperfections did not add up to the increased weight I saw on the scale. But over the last few days, the scale readings have consistently dropped by ½ to 1 lb a day and the scale reading is now what I would expect. The whole experience was a good reminder that the scale reading can be fickle and I can’t live and die by the scale reading each day. It’s the long-term trends that matter. It’s just so gratifying, and so much easier to stay on plan, when the scale reflects all the hard work I’ve put in.

Nuxmaga, the veggie curry sounds awesome. Kudos for finding a tasty and healthy dish and for leaving rice on your plate. Yay for measuring out an individual portion of potato chips. Good luck planning for your holiday party and I hope you are feeling a little better each day.

Bennyhannamamma, more dancing broccoli. You’re on a roll. Great job resisting the box of chocolates, and even after making eye contact, and way to give yourself the rest you need so that resistance muscle stays strong.

Beach Patrol, good for you for exercising most days. Just think of it this way, you have found a form of exercise that you really enjoy and that’s a big success. Now your next task is to find another form of exercise you really enjoy when Plan A doesn’t work out. It all just takes time, but you’ll get there. So sorry to hear that you’re around people that make you feel bad about yourself. I understand this only too well. If I had any great advice I would share it, but I can only offer a sympathetic ear.

BillBE, thanks for the pumpkin soup recipe. It sounds great. It’s interesting that making your own salad dressing costs more than store bought. I try to make most of my own salad dressings partly because I enjoy making them, but I’ve also always assumed that I was saving money. Oh well, I still like my homemade stuff. LOL at organizing the weight rack to distract yourself from avoiding squats. You get credit for getting in your workout and bonus credit for keeping the gym orderly.

12-17-2009, 04:20 PM
Coaches/Buddies, YIKES! I haven’t posted for ten days! On are GIANT positive note, I started working with my personal trainer today with an assessment. My cardiovascular fitness was rated as “poor”, which I wasn’t surprised at, but saddened by nonetheless. Who knows why. It’s not like I’ve ever been in shape since I was about three years old. As far as eating, when I’ve been doing well, I’ve been doing well. When I’ve not been, I’ve really not been… I have managed to completely catch up/stay current on my food log. And now, after two hours of reading posts I was behind on, I am caught up on 3FC as well. Tomorrow I will do the not eating during the day exercise. Wish me luck. I’m not a meal skipper.

Today’s Essentials:
Weigh-in: -0.5 lbs.
Read Advantage Cards two times: I’ve been rushed in reading these and need to stop skimming them!
Read Response Cards at least two times: I’ve been rushed in reading these and need to stop skimming them!
Ate slowly, sitting down, noticing every bite: ate all meals in last 2 days sitting, but not necessarily paying good attention to every bite.
Gave myself credit when I engaged in helpful eating behaviors: not really
Did spontaneous exercise: not really
Did planned exercise: YES! YES! YES! YES! YES!
Wrote out food plan for tomorrow: I plan to tonight.
Tracked today’s food: yes.

BeachPatrol, I loved your sugar overload story. What a memorable moment for you! Cool observations about your changing hunger level. Also cool to know how other people are tracking progress. Thanks for sharing. I also liked your observations about hunger levels not going about 7. I wonder if for me it is an attention thing – like in retrospect I would have said I was at a 9, but in the moment when I make myself quiet and listen to the hunger it is much lower. I also like your -1 concept, because I agree, otherwise all zeros are not equal. Best of luck at all of your remaining holiday parties.

BennyHannahMama, I’m really glad to hear about your consistency and success. I wish I could say the same! Great job on handling the Mom-stress with volleyball, but I feel bad for you that the weekend went so poorly. What is a meetup group? I’m so glad you are posting even if you are struggling. I can really empathize with the difficulty of trying to change your eating habits while being around Mom. You can do it though. You posted on here on Monday to get right back on track. I don’t have kids, but by taking care of yourself now, you are probably doing their eating habits a ton of good by setting a good example. Even though she was driving you crazy, at least her presence did keep your mind off of the stress of court. Cheating husbands suck. I am glad you are done with that chapter of your life. Also, I’m glad to not hear that you pushed your mother out of the car while it was still rolling at the airport…

BillBlueEyes, congratulations on yet another triumph over the opportunity to overeat. Thanks for the virtual chicken soup. Mashed turnips sound nice. I haven’t had those in a long time. I bow to the great Bill-pillar to your greatness in handling parties. I loved this: That got my head in the right place to remember that I wasn't a victim of the offered food.
Any chance you’d be willing to share your Excel spreadsheets?
I really liked this too: Meg's notion that we are all maintainers after the first pound.
That is really poignant. Just curious, but what do you use the protein powder for?
Bummer about the free samples and the blob day. Hope you get back on track to reclaim your “blob-free-form”. In regards to the tree height, I’m with you. Just get her a step stool this year to use for next year! Oh, and congratulations on another successful maintenance month. Your dumbbell story was really funny. it amuses my mind to sort in the minimum moves, cons me into picking us the heavier ones, and distracts me from thinking why I shouldn't do squats. I laugh, because I understand...

CeeJay, glad to see your post. I hope that your schedule calms down some. It is so hard for me to get past the feeling that there are certain times overeating unhealthy food is OK- parties, restaurants, hotel stays, vacations, birthdays, Christmas, Easter, Thanksgiving.... You get the drift eh? I totally do! That has been happening a lot to me in the last week. Great job for catching yourself in a slide and meeting it with being on plan 100%. That is fantastic. Way to go with almost reaching -15 lbs. That is also terrific. Your repeated successful recovers is really inspiring to me. I love your attitude that if you’ve screwed up one day you can chose to stop screwing up that same day.

ChinaMaine, Yea to you for finding your old response cards. I hope you begin to feel more energetic. It is a tough time of year for that. Yea for cheery music and getting rest when you need it. I so wish I had a piano! (Especially when I know my mother’s is just collecting construction dust in her basement!) I hate brain fog. It makes it so hard to be productive. Your project for your son sounds great. What a treat to do a National Park a year. I’ll have to file that one away for the future.

GardenerJoy, missing your posts and thinking about you and your family. Hope you are taking care of yourself!

KidsLibraryLady, I am wishing you two meals of being able to sit and eat undisturbed in the next 4 days.

Maryblu, bummer to hear it is too cold to get to dancing with the band. Glad you made it with the Blues Channel.

midlifecrisis57, nice to “meet” you. Good luck with your Beck journey. It has to be tough when your daughter has eating issues as well. My mother-in-law, in her late fifties, was diagnosed with anorexia last Christmas. It really can turn everyone upsidedown. My poor husband is still saying “How could I not have known this whole time?”. All I can do is try to reassure him that I am sure she was doing her best to hide it from him all this time. Great job on stopping yourself from eating while standing.

Nuxmaga, great job on tossing the extra chips. Hope your mouth is feeling better after the “screaming dill pickle” chips. I am really happy that your surgery went well. Also, good luck on your remapping of neural pathways!

Onebyone, congratulations on getting to the 260s! How are the swims going?

PrarieChick, hope your bronchitis is better. Great job for dropping the Christmas hint about the jump rope. I’m really glad that your doctor was helpful and that the medication helped as well.

RobinW, hope you're doing OK. Drop in soon, will you?

Ruthxxx, I’m looking forward to the book club! Can’t comprehend the baking! Hats off to you for being able to handle it.

Shepherdess, you may have a wool bias here, but I thought you’d be a good one to ask about this. I recently bought new ski boots and when I did, the sales person also gave me a “free” pair of synthetic socks that he said would be better than the ones I had on for the purposes of moisture wicking. Interestingly, he said I should not wear the synthetic liners I had or the socks I wore to the store, which I thought were wool. Does wool not dry out well? I’ve plenty of Smart Wool socks that I love for day to day, but thought I’d get some other input.
Great job increasing your jumping rope routine. I’m curious if you jump on concrete or on a different surface. Congratulations on dumping the cake. I’ve yet to try that yet.
You sound like a hearty woman, dealing with frozen pipes and leaking pipes on your own. Great job for turning to the weight workout instead of ringing up Ben and Jerry!
Your techniques from the eating disorders workbook sound great and I will have to incorporate them in the future.
What a cool mental picture of you running with your dogs riverside. Hugs for getting noticed for your weight loss and for your scale getting with the program and becoming unstuck.

Wndranne, glad to hear you are taking care of yourself by going to the doctor. I hope things turn out well with your tests and that your energy returns soon. In the meantime, CREDIT to you for continuing to exercise in the face of exhaustion. Also, I hope your parents’ visit goes well.

12-17-2009, 11:08 PM
Hi All,
Tracked food, credit. Under calorie goal, credit! 2300+ steps, credit, although really I'm grudging in giving myself credit since it's a pretty low number. Sigh. Tomorrow I plan to walk at lunch--it's been awhile. Measured out potato chips again, and didn't snarf the rest of the bag even though I was tempted, credit. Made dinner for myself when dh was out rather than getting some unhealthy take-out, credit. Well, I should go to bed.

12-17-2009, 11:44 PM
Coaches/Buddies: A bit frustrated with myself. Going to bed later than I'd like, doing this later than I'd like, etc.

Here's a quick update...

Weigh-In: yes +/- 0= 126.5 :broc:
Read Response Cards: no
Read Advantages Cards: no
Checked in Here: yes :broc:
Tracked all my food: yes :broc:

There are SO many comments/posts I want to reply to. I'm hoping I will find the time tomorrow!


12-18-2009, 05:35 AM
Diet Coaches/Buddies - At a restaurant for a periodic lunch with friends, I had my favorite "Portabella Mushroom Stack" - a dish I love that's about as healthy as a restaurant meal ever is; CREDIT moi. Since we go there often and I order the same thing, I knew it was coming before the waitress said, "Good for you." It cracks me up, like my mom is patting me on the head. But the good news is that during the long wait for our orders to arrive, sitting in front of rolls and butter, while everyone else munched away, I didn't have one; CREDIT moi again. It's better than that; I didn't think about having one! I didn't think about it until deciding to write about it here. I remember it was rolls instead of, say, their usual sesame crackers, because I noticed that the butter was in large triangles and I thought that odd as I watched a friend taking some.

Got my H1N1 shot. The priorities at my HMO rank healthy over-65's dead last, so I expected my immune system to have to fight it out with what it already knew. But, apparently there's a surplus of vaccine available so the dead last were serviced. So this also gave me a second walk for the day; CREDIT moi for both walks.

Kim (bennyhannamama) - Waving back at the dancing broccoli. Sleep is good. It's worth accepting that your mind and body need a little recovery space from last week.

Margaret (Nuxmaga) - Yep, Kudos for making yourself dinner instead of indulging in take-out. I continue to be impressed that you can measure out one serving of potato chips and return the bag. Thanks for demonstrating that you can give yourself credit for 2300+ steps; I tend to put myself down for the low numbers and like your reminder that they're creditable also.

FutureFitChick - Honking Kudos for persisting with your search for an exercise regime all the way to your first visit with a personal trainer. I sympathize with your reaction to being labeled "poor" in cardiovascular fitness; I hate being below average in anything. LOL remembering the ditty from childhood, "when she was good, she was very very good and when she was bad she was horrid."

Just WOW for the mother of all personal posts; you win the prize for that one. It's like the month of December in review, LOL. Thanks for the tip to get my DW a step stool for a taller tree; will remember that next year. My Excel spreadsheet is just the last checklist from Beck's book; since it sufficiently covers the full 42 days, I just used it the whole time. I drink a scoop of protein powder with skim milk "shake" before gym three times a week. My goal is to help build muscles and to decrease muscle fatigue. I have no way to measure if it does either, but I can justify that the extra 20 grams of protein are a good backup as I add more vegetarian meals to my week. Perhaps the real benefit for me is that I like the shake and once consumed feel compelled to go to the gym whether I'm in the mood or not. It's also a guy thing. All the ad's show guys with ripped abs; I can dream, LOL.

Shepherdess - Yay for a fun but healthy reunion dinner following a hard run in the wind. Congrats to your fickle scale for finally admitting that you're on plan. I also believe that making my own salad dressing saves money, but in this case, I had dipped into my pricier balsamic vinegar that is, alone, more expensive than the store bought dressing. Best I can tell, there is no upper limit to what one could pay for balsamic vinegar but I leave that top shelf stuff for the true food aficionados.

Readers - day 13
Overcome Cravings

To get to this point, however, you must first learn how to respond to your cravings. This is actually simpler than most people realize. Cravings start to diminish the moment you decide you're absolutely not going to stray from your diet. They increase when you're indecisive about whether or not to eat.

The Beck Diet Solution, pg 127.

12-18-2009, 10:16 AM
I spent yesterday making pumpkin pie for a pie auction. My husband was supposed to make the pies, but since he had been gone and yesterday was his day to catch up, he didn’t have time. But I don’t mind because it satisfied my love of holiday cooking and the good news is that I got it out of the house. I did make two “individual” pies for dh and baked the rest of the pie filling without crust and will work it into my plan for the next few days.

I kept thinking about BillBE’s designation of pie crust as “pure evil” while I was making it. I certainly felt a bit dirty bringing Crisco into my kitchen and I kept thinking about the ethics of making food for other people that I can’t justify working into my plan right now. Unfortunately, there is just no way to make a perfect pie crust without Crisco. I was reading recently that lard and other animal fats are making a comeback because they are similar to Crisco in their baking properties, but they don’t have the partially hydrogenated fats. Of course they are using trendier, better sounding names than “lard.”

The pies took too long to make and I wasn’t able to get my run in before the Christmas Party, but I did do yoga instead when I got home. This may have been the better trade-off since my shoulders and back have been very tight, and were feeling great when I went to bed last night.

FutureFitChick, congrats on getting started with your trainer! It’s a big step in the right direction and will get you off on the right foot (am I mixing enough metaphors). The good news is that fitness increases surprising quickly when you begin a program. Good luck on the hunger experiment—I found it so very helpful. As far as good days and bad, my only advice is to give yourself a huge pat on the back for the good days and try to learn from the bad and move on. Regarding the jump rope, I jump on my living room floor (so I can watch part of a movie while I jump). It’s linoleum and put down throw rug for extra cushion.

Nuxmaga, you do deserve credit for you steps, even if the number is lower than what you are used to. You’re still recovering and need rest as well as movement. Kudos on a another successful chip encounter and for taking the time to make a healthy dinner.

Bennyhannamamma, yay for practicing all of your skills and hope that you are able to get the rest you need. Wishing you a long night’s sleep.

BillBE, once again, I am totally impressed by how well your healthy habits are taking hold. I am eager to get to the point where that pre-dinner bread doesn’t even come to mind, but for right now, I’ll be happy just to be able to resist that urge to butter one up. I will join your waitress in a “Good for you” for the portabella mushroom stack.

12-18-2009, 07:21 PM
Coaches/Buddies, alright, alright! I forgot to do the hunger exercise today! Augh. I can’t believe it. I guess I need to put some sticky notes on the refrigerator to remind myself in the morning. I just get on auto-pilot with getting through the day and put it out of my mind. No doubt, I need to be thinking “Beck” throughout my day and not just when I read my cards or check in here. I think I’d better start with some quiet time first though. That’ll be next thing tonight, meditation for ½ hour. Question for you: do you rate your hunger all day every day like BeachPatrol does?

Today’s Essentials:
Weigh-in: + 0.5 lbs.
Read Advantage Cards two times: yes
Read Response Cards at least two times: yes
Ate slowly, sitting down, noticing every bite: no, I worked through lunch and afternoon snack
Gave myself credit when I engaged in helpful eating behaviors: no, didn’t feel like I had too many helpful behaviors tonight.
Did spontaneous exercise: no, stuck at work all day & now I’m exhausted
Did planned exercise: none scheduled for today
Rated my hunger: no
Wrote out food plan for tomorrow: will think about this tonight after dinner
Tracked today’s food: yes

BennyHannahMama, bummer on getting to bed too late last night. Hopefully you have more time this weekend.

BillBlueEyes, excellent job with the roll resistance. Great job on your walks too. I like your strategy of using the shake to motivate you to the gym. I’m not sure I like the gym that much to follow through on that myself, but interesting, nonetheless.

Nuxmaga, whew! You’re on FIRE yesterday! You go hot stuff. Are you happier with your steps today?

Shepherdess, food ethics, now there’s a topic to ponder… My husband recently told me about a Chicago hot dog stand (gourmet) that cooks their French fries in goose liver. Trendy is right! Your yoga exchange sounds like it worked out well for you. I never thought about being able to jump rope on carpet. That sounds so much gentler than I was imagining.

12-18-2009, 09:18 PM
I'm back. The various memorial services and immediate after death projects are handled. My brother seems to be doing well. I think going back to work this week was probably good for him.

Of course, I learned things from taking something of a break from my journey. On the small scale, flour tortillas are remarkably triggering for me. Having a quesadilla appetizer instead of dinner at a restaurant sounds like a good idea, but, for me, it means craving Taco Bell for three days after and generally overeating trying to avoid that fate.

In the bigger picture, I realized that there's been something different about the Beck journey all along that I hadn't noticed. Every previous time that I have gone through a period of eating well, I couldn't imagine why I would ever go back to eating badly. Conversely, when I'm eating badly, I've always felt that I had no earthly idea how to get back to eating well.

With Beck, that didn't happen. The Response cards kept it in my mind that things could go wrong, even when they weren't. All of this means, that even when I wasn't doing my Beck stuff the last couple of weeks, I knew exactly how I was going to get back to it and was completely confident that I would. A wonderful gift.

Step one: post here! Thanks you all for your supportive words and just for being here for me to come back to.

WI: +0.3kg , Exercise: +60, 575/1300 minutes for December, Food: op, Read my Advantages and Responses: yes

Nuxmaga: great to see you posting regularly and recovering well from your surgery

FutureFitchick: good to see that you got to posting after a long break -- that gives hope for me! I'm resisting rating my hunger because I firmly believe that I'm incapable of discerning my hunger level. I suspect that, like many things, this is something I will choose to get over eventually. But, for now, planning my food and following the plan is getting the results I want, so I'll consider hunger monitoring an advanced technique to try when things aren't going as well. Or, maybe when they are going really well and I'm looking for a new skill to add to my repertoire.

BillBlueEyes: thanks for the story about not even thinking about the rolls. Big credit for you and a beautiful shining beacon of what it can be like for the rest of us.

Shepherdess: good job on the pies, saving just a bit to eat on plan. I followed your lead and did yoga tonight since I didn't manage exercise earlier in the day. I noticed that I'm holding tension between my shoulder blades -- much better now!

bennyhannahmama: congratulations on your divorce -- it's a significant achievement under difficult circumstances. You are doing great!

12-18-2009, 11:26 PM
Hello All,
Tracked food, credit. Measured out my potato chips, and although 2 servings hopped into the baggie, I am still amazed they have lasted this long. My dh opened the cupboard tonight and said, "there is a bag of chips in here that appears to be open," and was pleased when I said that I've had it for several days now. 7800+ steps, yay! I hovered around the vending machines at work this afternoon, but didn't buy anything, credit. Dinner leaned toward carby comfort food--that's what happens when it's 20 degrees out, and a couple feet of snow are forecast. . .Tomorrow is the holiday party. Still no plan. Lots of veggies is a good goal. No potato chips would be another one. I can hear my inner spontaneous eater throwing a fit!

12-19-2009, 07:20 AM
Diet Coaches/Buddies - Finally, finally, FINALLY figured out why my wireless router wouldn't do its wifi part. I've had a cable dangling through the house to the second floor office since it's stopped. Rather proud that I figured out to replace its power supply a week ago and remembered how to log in and restore its settings to the right values. Well, almost right. I got done in by a "may I" box to check. It showed that it knew that I wanted encryption, and displayed the proper key, but I had overlooked a box that said Enabled/Disabled. Ouch. Took forever to figure that one out but I had planned to buy a new one today instead of a loooong list of pre-Christmas stuff. CREDIT moi for persistence and for not stuffing myself while wrestling with the frustration.

Felt the cold when walking home from the gym (CREDIT moi). Feeling a little dread for the predicted snow here on the East Coast. I've still got shopping to do.

Margaret (Nuxmaga) - LOL at "my inner spontaneous eater throwing a fit!" - a little temper tantrum like a two year old. I continue to admire your mindful selection of a baggie of chips - even if a two-fer. And Kudos for walking away from those vending machines.

FutureFitChick - Ouch for "stuck at work all day & now I’m exhausted." But LOL that you were too busy to not-eat since my DW frequently does the opposite - which just drives me crazy since I don't think I've ever been too busy to skip a meal. I no longer do the hunger rating since I did the exercise and discovered, like Beach Patrol, that it never got as high as the belief that I was carrying.

Joy (gardenerjoy) - Continuing to send supportive thoughts as you and your brother plow through the many projects required. Glad you made it back. Interesting that you used you time away to realize how confident you are on your Beck journey. So well stated, "A wonderful gift."

Shepherdess - Yay for yoga relieving tight muscles like a masseuse. Wish that I would do a little yoga to get rid of my "tight." Years ago when I did yoga classes with DW, I was inordinately proud that I could do the head stand - particularly since I was only mediocre in all the rest. Interesting thoughts about Crisco. I asked DW and she insists that Crisco no longer has trans-fat. You're a nice DW for making your DH his own "individual pies" and a good Beckie for making your own crust-less version so you don't dip into his. And thanks for joining the waitress with a pat on my head, LOL. I keep wondering how confused vegetarians might feel when she says "Good for you" to them.

Readers - day 13
Overcome Cravings

The emotionally painful part about a
craving is the struggle you feel. Once you can
say to yourself with total conviction, NO CHOICE,
the craving will diminish.

The Beck Diet Solution, pg 130.

12-19-2009, 11:34 AM
The last few days have been a marathon of Christmas shopping. I hate shopping and so in the few months before Christmas I keep an eye out in magazines and any stores I might pass for gift ideas. I get a pretty good idea of what I am getting everyone and then do it all in one fell swoop. It’s like ripping a bandaid off. I’m a bit resentful because I’m doing all of DH’s shopping as well because he just hasn’t had time. Last night he thanked me for taking care of it and said, “But at least it seems like you’re having fun with it.” I set him straight.

I have had my head in the sand about the upcoming Christmas chaos, but it is here and I have to deal with it. We are having an early Christmas tonight with dh’s dad and step-mom. I have cooking to do today for that. And dh’s mom comes in tomorrow and she’ll be staying with us for a few days. Then we are heading up to Jackson with my dh’s mom, sister and her family, and brother and his family. So I’m trying to get ready for all of that. I did manage to get a weight workout in and stuck to my eating plan, with my crustless pumpkin pie for dessert. I thought it would be disappointing without the crust, but it’s still awesome! I’m giving myself a pat on the back for being a good cook.

FutureFitChick, the hunger experiment is difficult and definitely took a bit of planning for me. I had to seriously think about the kind of day it was going to be because I didn’t want to feel overwhelmed. Good for you for meditating—that’s one more thing that would be good for me to do, but somehow gets lost in the shuffle. Do you have a regular meditation practice?

Gardenerjoy, glad to have you back and it seems that you are in a good place of calm. It sounds like you may have taken a break from meal plans, but it doesn’t sound like you took a break from Beck. You remained mindful and learned something from the experience—that is very Beck! Kudos on knowing exactly how you were going to get back to a plan when your life allowed.

Nuxmaga, wow, lots of steps today. I hope that means you’re feeling better. Good job on continuing to measure out those portions of chips! A couple of feet of snow—jeeze! That is some pretty serious weather. No wonder you were turning to comfort. Good luck controlling that spontaneous eater.

BillBE, yay for figuring out your wireless router. Kudos for your persistence and I’m totally impressed by your ability to navigate the tech world (I’m not tech-savvy at all!). Extra kudos for not turning to food in frustration. Thanks for the update that Crisco no longer has trans-fat—a little guilt relieved. And you have every reason to be proud of being able to do a yoga headstand. For most of us, that’s a tough move!

12-19-2009, 02:13 PM
(I acknowledge someone else started addressing us as BECKStars, instead of BECKsters. I like that!)
I have been getting so much strength from all your posts, especially Gardenjoy, BillBE and BennieHH. I love Day 6, get-a-coach, and that you have blazed the way for using the forum for us later-joiners. This is a great way to stay in touch and be inspired!
I had actually avoided for a few days out of guilt. I apologize for posting a reply that might be construed as doing someone else's inventory about reviewing BECK's two weeks Prep day-by-day steps. I haven't even finished Day 12 yet and already I'm the taking inventories. I'm surprised I didn't get chastise for that! Thanks for your tolerance and support instead. I'm not used to positive conditioning, I was raised and am still being raised by negative!
I have also been in cognitive therapy for 3 months and reading Melody Beattie's latest book and spent the whole session yesterday being encouraged to sit with and bawl over some grief and loss in my life, triggered by having just moved to the Midwest after 22 years in New England. I was never encouraged to grief before! More like "get over it!" I guess I'm drawing parallels with loss triggered by dieting--not only weight, but ways of coping, using food to self-comfort. How do we grief these losses? Is there a process? Is anger involved? ouch!
I think I want to do the Beck program to live more abundantly, and emotionally-in-tune, instead of numbing out of every situation I find unpleasant, and that is being tested as I live in tight quarters right now with parents in law in their 80s. Until yesterday, the whole living situation was making me sort of sick to my stomach and not hungry. But now that I'm expressing some pent up sadness over loss, I'm getting my appetite back!
So, now the program is going to be more difficult, cuz I'm going to be dealing with desire and craving, it is already starting to happen. Anyone had similar experiences with feelings about loss during dieting?
I pray for us all during these holidays. Hang in there and you know that have my strength to add to yours to help you avert your eyes from all the eye candy around you, and the heightened desire to "use" for comfort in this season. I'm personally looking forward to Dec 27, and may make this my new, personal savior nativity holiday...a day to celebrate getting through Christmas the Beck way, not my old way of sedating by stuffing--a box on a calendar to avert my eyes to as I pass by the dishes of candy and gift baskets currently set out all over the in law's house! Cheers, to the 27th! And courage to us all!

12-19-2009, 09:32 PM
I received a gift of tea from a friend this morning. Isn't that lovely? So much kinder than cookies and she didn't even know that I'm watching what I eat.

If I'm going to meet my exercise goal for the month, I'll need to average 60 minutes a day for the rest of the month. That's doable, especially since I count my yoga and strength training in that total.

I don't know if anyone else is approaching this situation, but I just learned that menopausal women who do aerobic exercise for 3.5 hours a week (30 minutes a day) have 75% fewer hot flashes. Yet another good reason to keep my exercise minutes going.

WI: -0.3kg , Exercise: +75, 650/1300 minutes for December, Food: op, Read my Advantages and Responses: yes

Nuxmaga: I hope you managed lots of veggies at the holiday party. I've found that a helpful strategy at those sorts of events.

BillBlueEyes: congrats on the fully functioning router and on not eating your way to the solution.

Shepherdess: Yay for awesome crustless pumpkin pie! Good luck with all your Christmas chaos.

midlifecrisis57: Welcome! (I think I missed saying that earlier). I've definitely found grief issues coming up during the Beck journey. A recent one we've discussed here is that some food experiences are about quantity not quality and those experiences just don't work that well for me any more. There's a lot of good in that, but a loss, too. As each issue comes up, I acknowledge it here -- I find a lot of healing that comes from the chorus of "me toos" that generally follows such a confession.

12-19-2009, 10:20 PM
Coaches/Buddies, arrrrg! I didn’t do my hunger exercise today. Tomorrow isn’t a good day for it either, nor is Monday. So, I put it on the calendar as a “Really Important!!!” item that turns my whole calendar day red. So, I don’t think I’ll miss it this time. I’m really terrible at skipping meals, so I was proud of myself today when I made a good “brunch” destination suggestion where I wouldn’t feel like I was just eating some sort of sweet baked item because it was the only “small” breakfast on the menu (because lunch would be coming soon). Once there, I opted out of the menu item with bacon (which sounded really great to me this morning), and passed on a smoothie opting for coffee instead. Sadly, I noticed I was getting full and opted to eat the last few bites anyway. Oh, well. I guess I can only learn so much in a single meal… But, then, I turned down a soft pretzel while we were shopping today (and took no “free” samples throughout the store). When we came home, my husband and I decided to have a snack since it was too early for dinner, which ended up being filling enough that we decided to skip dinner. So, still some positives even though I didn’t do the planned hunger exercise today. One of the snacks I made was prosciutto wrapped mozzaella, which I thought was going to be this gourmet delight. I found the meat too salty and the cheese flavorless, so it became part of my geriatric dog’s dinner to encourage him to eat.

I’m pretty nervous about my holiday traveling. We’ll be at my husbands grandfather’s house with a billion relatives I don’t know that well. Due to the accommodations, there is very little privacy, which is difficult on many levels. I’m pretty introverted and often need to retreat to get my head to stop pounding when I’m around a lot of people. I also feel like I’m going to have very little to no control over my food, which makes me nervous, anxious, and frankly mad. We’ll see. A part of me is praying for a terrible snow storm very early Thursday morning. Selfish, I know. (Wow, I guess I needed to get that out!) Double ugh! I just realized I won't have internet access at all either. Let it snow! Let it snow! Let it snow!

Today’s Essentials:
Weigh-in: -1.5 lbs.
Read Advantage Cards two times: no, will read once tonight
Read Response Cards at least two times: no, will read once tonight
Ate slowly, sitting down, noticing every bite: yes
Gave myself credit when I engaged in helpful eating behaviors:
Did spontaneous exercise: yes, which included about 3,000 unplanned steps while helping my husband Christmas shop
Did planned exercise: no
Wrote out food plan for tomorrow: not yet; this will be important because I have a birthday party for my godson tomorrow
Tracked today’s food: yes

BillBlueEyes, I think I’m in love with wherever you live. Everything sounds walkable! Someday, when I finish this degree I thought would be such a great idea to go back to graduate school to get, we will live in a walkable city – not a subdivision. Uck. I hear you on the wireless router bit. I tend to be a little relentless when my technology isn’t working. I feel like my knowledge is just enough to keep me out of trouble, but I can be a little obsessive about it.

GardenerJoy, I was so excited to read your post tonight. What a marvelous observation you’ve made in the midst of lots of the rest of life happening. I think you are right with regards to the Beck program. I seem to perceive this experiences as a “journey” (which many of you have termed it) much more than an “I’m on or I’m off this thing.” If I don’t get through the book as fast as others, I’m OK with that because I’m trying to improve a little bit each day to make it stick. I haven’t been deluding myself that I won’t be confronting these same feelings the rest of my life. I think that is due to the book itself and from the experience conveyed by writer’s here at 3FC. I’m very grateful. I don’t know how much longer I would have been able to keep “trying” to stay on a “diet” type program when I kept falling down when life got in the way. It takes a lot more energy to pick yourself up from the ground when you fall off than to take a few steps back onto the path I want to be on.

Midlifecrisis57, oh, honey. Moving to the MidWest after New England must stink! I’ve been in the MidWest all of my life and agonize for the day we get out of here. I can imagine it would be especially rough living with in-laws. Take it easy! You sound like you’ve got a lot going on. One foot in front of the other… You can do this!

Nuxmaga, you’ve got some power, Lady! Hovering and not buying and taking charge of the open bag of chips. As my boss likes to say, “You nailed that dive!”

Shepherdess, I hear you on the husbands and Christmas shopping ordeal. Just because I feel the need to keep groceries in the house, kibble available to feed the dogs, and my husband having underwear that has the prescribed number of holes in it does not mean that I enjoy shopping in any shape or form.
I have a sort of regular meditation practice. I have a few different meditation MP3s that I listen to, which when I do regularly and manage to stay awake for the entire time are very helpful. It is difficult finding the time, like everything else.
Good luck with your holiday traveling. You sound very immersed with your husband’s family. That sounds great, but I’m sure can be hard too. Do you have family on your side that you get to see?
Lastly, thanks for the advice about the hunger experiment. I will reevaluate to see how crazy things are on Monday to see if Tuesday will really be as “safe” as possible for it. Thanks and happy cooking and traveling.

12-20-2009, 07:00 AM
Diet Coaches/Buddies - Ran around and got lots of stuff done. The parking lot for the supermarket was, itself, a traffic jam although I stumbled into a spot immediately which made my day. I over-sampled the FREE stuff at Whole Foods - the gourmet bitter chocolate did fit into my unusual exception but my mind just switched into FREE food mode and I then had the cheeses and biscotti bites that didn't. Followed that at Trader Joe's by gulping ham and pineapple which I would have justified since tasting their spiral ham was on my list, but I didn't even think about it to justify it; I just grabbed. Still working on my FREE food issue. At least I could laugh at their jammed parking lots since I walked (CREDIT moi).

Carried the Christmas tree to the basement so it wouldn't get covered with snow; CREDIT moi for spontaneous exercise. We'll probably set it up today. I'll have to trudge through the snow with it since the only way it'll get out of the basement is through the bulkhead door.

FutureFitChick - It took me several weeks to get to the hunger experiment. I kept looking for the perfect day. Was almost a letdown when it passed so easily. Kudos for extracting a mindful eating day out of spontaneous happenings. That's the kind of skill that should increase confidence that your changes in eating are now just what you do. Smart to prepare yourself for the challenging situation crammed with relatives. Maybe you could lead a communal stretching workout to help everybody ease the tensions. Good luck.

Joy (gardenerjoy) - Yay for a gift of tea. Just neat that it doesn't thrust unneeded calories while still offering the opportunity to try something different. Kudos for being on track with your exercise goal for the month.

Shepherdess - LOL that your "one fell swoop"Christmas shopping is "like ripping a bandaid off." Yay that your crust-less pumpkin pie was awesome. Sounds like you do face a chaotic cluster of challenging events. Wishing you well, but with your Beck skills working so well I suspect that you'll come out just fine.

midlifecrisis57 - Such an interesting observation that changing our way of eating is a loss, and losses need to be grieved. I don't know of a process different than the five stages of grief and loss of the Kübler-Ross model, of which anger is certainly one. For me it included dealing with the feelings that the eating seemed to smother - just normal feelings of the ebb and flow of the day and the give and take of family interactions. The good news was that I didn't need the feeling smothered; I could just, well ... feel them. Beck could add, Feelings are nor an emergency to her stable.

Readers - day 13
Overcome Cravings

Anti-Craving Strategies - Mindset Techniques
You can take a number of steps to respond to your next craving. The first five steps help you prepare your mindset, and you should use the following every time you have a craving:

1. Label it. - Tell yourself, This feeling is just a craving ... It's uncomfortable and intense, but, (like hunger) it's not an emergency.
. . .

The Beck Diet Solution, pg 130.

12-20-2009, 01:24 PM
My MIL is arriving today and my house is a disaster. It looks like we had a food fight in our kitchen and Santa’s workshop exploded in my living room. Oh well, yesterday I decided to go for a long run instead of clean my house and I don’t regret it. It felt really good to go long, since I haven’t for a few weeks now. Good thing my MIL is very understanding. She lived in this same house when she was first married and just enjoys being out here. It reminds her of the happy years of her marriage.

We had an early Christmas last night with dh’s dad and step-mom and her family. I get very scroogey around Christmas. The materialism usually really gets to me and I am uncomfortable with receiving gifts because I can’t reciprocate as generously as I would like. My MIL (dh’s step mom) lives for Christmas and gives hugely lavish gifts and so I usually dread Christmas with them. But I had a great time last night. It was fun to watch my MIL. She loves watching other people open gifts and she loves opening gifts, even the simple gifts she receives. She just loves that someone thought of her. So I guess that’s a good reminder that “It’s not about me.” I watched my SIL graciously accept Pepto-Bismol pink princess stuff for her girls, and I know she wants to strongly discourage the princess thing in her house. So she’s a good role model for me. So I’m going to remember this Christmas season to appreciate the intention behind every gift—it’s someone’s way of showing me they love me and trust that whatever gifts I give will be received in the same way.

Midlifecrisis57, I love the idea of a post-Christmas celebration as a way of celebrating success through the Christmas season. Huge congrats on allowing yourself to feel grief and loss, although I’m sorry that you are feeling it. I totally agree that dieting will get harder because of it. My only suggestion is to try taking a moment before each meal or snack to get in touch with your feelings and deal with any negative emotions you may have. That may be a way to break the idea that food is a way to deal with negative emotions. Hope that helps.

Gardenerjoy, tea is a lovely gift! I’ll have to remember that one. It tells the receiver to take some time to indulge themselves, but in a calorie-free way. Good luck for an hour a day of exercise for the rest of December. I hope that the exercise time will be a good break from any holiday stress you have. But if you don’t reach your goal, I think it’s OK to give yourself a bit of break. You exercised regularly during a very difficult time and that deserves a lot of credit!

FutureFitChick, wow, lots of successes in one day. Great job turning down bacon, a soft pretzel and free samples. Good job getting rid of a snack that you found unappealing. I can sympathize with your anxiety over the holidays. I need a lot of space as well. I’m planning on taking long, solitary walks when I need to get away. Thanks for your concern about being immersed in dh’s family. It can be a bit overwhelming because we now live in the same town as his dad and brother and the family’s ranch just makes a convenient gathering place for his family. My family is all out in California, and I won’t be seeing them this holiday. But we did spend quite a bit of time with them this summer. It’s all a balancing act. We’re trying to make strong boundaries with his family and trying to find a way to stay close to mine. It’s all a learning experience.

I spaced on answering your question about wool socks the other day. I think wool is a very good fabric for athletic socks. Wool stays very dry, is breathable and is very warm. Some of my favorite running socks are wool and I wear them in both summer and winter. They keep my feet dry and prevent blisters. There are a lot of great synthetic fabrics out there as well, so wear what is comfortable for you.

BillBE, I was thinking of you on the east coast when I saw all the stories on, but if you’re getting your walk to Trader Joe’s in, it must be manageable. ‘Tis the season for FREE samples. One of the things that always gets me about the holidays is that every store arranged in such a way to encourage spontaneous, mindless purchases. The grocery store is no exception, but unfortunately, their traps cost calories as well as money. Good luck on finding a strategy that works, and if you find one, be sure and let me know. My strategy today is to send dh to the store. Thank you for the quote. It seems perfectly appropriate for this season in particular!

12-20-2009, 02:03 PM
Hello Everyone:

bennyhannahmama- glad things worked out for you and hope that relief is what you continue to feel. Takes alot to continue to try to follow a plan under all the stress, you are doing great.

Nuxmaga- credit for walking and tracking food. You are doing really well on resisting those chips. Your daily posts are very motivational for me.

BillBlueEyes- credit +++ for eating on plan at the office party. Wish I could say the same, but am still trying. Good job also on resisting the rolls. Not even thinking about eating them is quite an achievement. LOL re the free food extravaganza yesterday. It's a tough one.

Shepherdess- kuddos for the exercise and the eating on track. I liked your comments re the scale reading. It has been so helpful to me to remind myself that the fluctuations are basically meaningless and that it is only the overall trend that is important. Past diets if the scale went up a pound I would be so discouraged.

FutureFitChick- yay about the personal trainer. That is such a huge step. I am waiting to do the don't eat exercise, cause I am just too afraid it is going to lead to binge-like behaviour later in the day. I am impressed that you are going to trying it. Have not been rating hunger, tried that yesterday and forgot about 3 hours into the day. Going to try again tomorrow. Nice going at brunch. Good luck with getting a snowstorm- I understand why you would just rather take a pass.

gardenerjoy- welcome back and kuddos for step one, posting. I love your comments about with Beck, going back is not a big problem. I have been experiencing this alot lately. :o Glad to hear your brother is doing well.

midlifecrisis57-I was interested in reading your comments about cognitive therapy. Beck's approach fits right in. I am so happy to be changing my eating in a positive mode, as opposed to the "beat myself up" approach that has been failing me forever. I can relate 100% to the loss feelings while dieting. I have no answer for that- it is something I work on every day. I am trying to replace the comfort that food provides with healthier things. Wishing courage for you also.

For me, Wed-Sat, well lets just say lots of ups and downs. I am 100% on track with exercising. I was about 60% with planning and about 40% with eating. So as always, I am just moving ahead. I know what I need to do.

Here is how I am feeling and I feel kind of bad about this but Christmas is just bad timing for me right now. Frankly, I will be very glad when it is over. I just don't need to be dealing with this ever-present minefield of food. And I know it is all up to me and I need to just resist but it is proving pretty hard. Not meaning to whine, just trying to figure out how to put the brakes on.

I have a plan for today and tomorrow and so far so good. So credit for that. Credit for riding exercise bike 30 minutes this morning. Credit for a healthy breakfast.

Take care :grouphug:_

12-20-2009, 10:24 PM
Coaches/Buddies, just time for a quick check-in. Went to my godson’s 4th birthday party today. I let myself enjoy a little bit of everything and combined lunch and dinner, so I feel like it went pretty well. I’ll be interested in what the scale tells me tomorrow about this perception. I’ve so much going on with school right now, as I let myself get way behind. Add to that getting ready for Christmas. Augh!

Today’s Essentials:
Weigh-in: didn’t weight
Read Advantage Cards two times: no
Read Response Cards at least two times: no
Ate slowly, sitting down, noticing every bite: yes
Gave myself credit when I engaged in helpful eating behaviors: not so much
Did spontaneous exercise: yes – chasing a houseful of 4 year old boys!
Did planned exercise: no
Wrote out food plan for tomorrow: no, and unfortunately don’t have time to tonight.
Tracked today’s food: yes

BillBlueEyes, you’re free food issue is interesting to me (not that it’s helpful to you at all). We are lucky to have a Whole Foods or a TJ’s where I’m at now. So, I don’t have that aspect to deal with. But, I always feel like there such a crowd around the sample area that I’m too self-conscious to eat the free samples – like I think they’re going to yell “Look at the fattie. Of course, SHE’D take the free samples…” I wonder if this will change for me in a few years or maybe it’s just a female thing. On weekdays, I think I’m lucky because I don’t think our stores put out the massive free food frenzie like yours do.
Found your response to midlifecrisis57 interesting (great comments yesterday by the way midlife). I never really thought that I might be using food to “quiet myself down” and keep my emotions on a more even keel. I was aware of the numbing effect for strong emotions like occasional deep sadness, anger, stress/anxiety. But never really thought that I might be sort of benefitting from the sedation effect allowing me to stay hidden in the crowd to avoid being noticed. I’ll have to give that some awareness in the midst of the difficult family holiday. There may be some fear about possibly exploding (think reality, not emotionally) from feeling all of the push and pull. We’ll see. I’m thinking of starting a countdown until January 2nd…

CeeJay, I agree about the potential for overeat after or preeating (“Last Suppering”) with the hunger exercise. I hadn’t confronted that thought until you mentioned it, so thanks for pointing that out.

Shepherdess, I’m so glad your sticking to your exercise. I can tell by your comments that it provides you a tremendous lift. Good luck with your holidays. It is tough finding a balance between all of the family.

12-20-2009, 10:43 PM
Hi All,
Well, we got a foot of snow! A round of sabotaging thinking led to choc chip pancakes 2 mornings in a row--a way to survive the blizzard I guess. . .but I did leave some on my plate today, credit. 6000 steps, credit. My holiday party was cancelled yesterday due to the snow, and ironically I probably ate even more because I really wasn't planning to be left to my own devices.
I did make Nanaimo bars today, my one baking tradition that I still do, and an item I still miss from Canada. I nibbled much less on the "broken pieces" than I usually do, so that is definitely a credit.

FutureFitChick--you are doing great with incorporating Beck into your life, and I agree that there is only so much you can learn in a single meal!

CeeJay--Yay for continuing forward with the positive approach, rather than the "beat yourself up" approach, of which I am much too familiar

Shepherdess--Kudos for taking a run instead of cleaning house! And yay for sending dh to the store to take that impulse eating hit for you.

Bill--Whole Foods is a gauntlet of free samples, and you are very brave to work on becoming aware. Credit for learning to let feelings be there--I am still kind of freaked out by feelings in general, but have improved with just letting them be there. It's quite a revelation that they ebb and flow.

gardenerjoy--Credit for planning to stay on track with your exercise. Enjoy your tea!

midlifecrisis--Credit for sitting with the grief. Ironically, when I try to "get over" something rather than let myself grieve, the feelings get stuck. It's counterintuitive to my upbringing of "don't feel anything" but I am slowly learning. December 26th is my personal holiday--a friend and I started going out to lunch the day after Christmas about 5 years ago, as a time to truly celebrate and be ourselves. Enjoy the 27th!

12-21-2009, 01:13 AM
Just a quick check in!

WI: -0.1kg , Exercise: +65, 715/1300 minutes for December, Food: op, Read my Advantages and Responses: no

12-21-2009, 05:47 AM
Diet Coaches/Buddies - Walked everywhere I went yesterday - CREDIT moi - since the cars were snowed in. Spent at least four hours of spontaneous exercise shoveling out from under; CREDIT moi again. It does bring out the neighbors to chat like no other time, which makes it fun.

Had a can of sardines for lunch. With all that shoveling my body seemed to call for protein (or perhaps Omega-3's). Was the less expensive kind that comes 3 to a can packed the long way, single layer. My favorite, and the most expensive, are cross-packed in two layers. I experiment with different brands/styles for variety even though I eat them only a few times a year. As kids, eating sardines meant mixing them with mayonnaise like tuna-fish salad. Haven't tried that since childhood since it no longer appeals to me. I like the taste of fish.

FutureFitChick - LOL that spontaneous exercise was chasing a house full of four year old boys; your scale should reflect that, as might your muscles. So much energy at that age. Pondered your thought about being self-conscious eating FREE samples as an over-weight and couldn't remember any large people taking samples; then I had the odd realization that my favorite supermarket, with the area's lowest prices, has large people and NO (as in NEVER) samples while Whole Foods and Trader Joe's seems to never have large people shopping there. Hadn't noticed that before; it seem odd. Wonder if it's really so or whether my memory is tilted because the supermarket has narrow aisles where it's not possible to ignore size.

Margaret (Nuxmaga) - Had to goggle "Nanaimo bars" but then remembered I've heard of them before; glad they're not in my life since they look like an easy-to-overeat treat. Can understand having fond childhood memories of them. Kudos for restraining yourself from nibbling the broken pieces - that would be difficult for me.

Joy (gardenerjoy) - Waving back; see that you remain on track with your exercise goal for the month.

Shepherdess - Congratulations for having so much self-confidence that you're not dreading your MIL's arrival to a less-than-pristine house. And congratulations to her for being so laid-back. Great phrase, "Pepto-Bismol pink" - it sure conveys the notion to me, LOL. Sending DH to the store certainly avoids the FREE samples; interesting that that solution doesn't appeal to me - I might want to ponder why.

CeeJay - Kudos for "just moving ahead" - that's clearly the way forward albeit hard to remember when life doesn't feel rosy. I remember one Christmas when I was uber busy at work and just couldn't get into it; DW got a stack of IOU's but was a good sport about it. And Kudos for continuing to make plans.

Readers - day 13
Overcome Cravings

Anti-Craving Strategies - Mindset Techniques
You can take a number of steps to respond to your next craving. The first five steps help you prepare your mindset, and you should use the following every time you have a craving:
. . .
2. Stand firm. - Tell yourself that you're absolutely not going to eat the food that you're craving. Remind yourself that you absolutely don't want to strengthen your giving-in muscle and weaken your resistance muscle. Ask yourself whether giving in to this craving will be worth the momentary pleasure you'll get from eating. Think about how giving in can undermine your confidence.
. . .

The Beck Diet Solution, pg 130.

12-21-2009, 12:59 PM
DH gave me a bit of a break yesterday. He picked his mom up from the airport and I sent him with a shopping list so I could stay home and try to get some things in order and get a start on holiday cooking. Plus it gave dh and his mom some time together. It’s great having my MIL here. It feels like old times. When dh and I first moved in together, she was our closest family. We spent a lot of time together and she and I became quite close so it’s great to be around her again. She’s also being a huge help to me today and running some errands for me. I’d be feeling guilty, but it also gives her the freedom to do some things that she wanted to do without being on my schedule. I’m so relieved because I will actually have some time to get some work done today. Having a bit of relief has made sticking to my plan so much easier and I was even able to squeeze in a quick weight workout last night.

Ceejay, well you may be having ups and downs, but it sounds like the general trend is up, so congrats for that. I don’t think you are whining; you’re just expressing what many of us are feeling. I was already getting nervous about the upcoming holidays when I started Beck at the beginning of October. I am cutting myself a bit of slack. I was planning on starting the next phase of the program last week, but I decided to wait until after the holidays. Right now I’m just going to focus on maintaining the skills I have developed and wait to add anything new until after Christmas.

FutureFitChick, good job handling the birthday party. It sounds like it was a good strategy and you got some good exercise as a bonus. Good luck getting everything done, with both school and Christmas. I always find that eating becomes more difficult when things get a bit hectic, so I’m sending you supportive thoughts.

Nuxmaga, yay for leaving some chocolate chip pancakes on your plate again! Sounds like you’re making this a habit. And yay for less nibbling while baking. Yikes for the foot of snow, but kudos for getting so many steps in spite of bad weather.

Gardenerjoy, kudos for getting your meeting your exercise goal (and then some for the day).

BillBE, great job using bad weather to get some exercise, and for having a good time while doing it! Yay for omega 3s. Dh and MIL were reminiscing last night about trail food—sardines are one of those easy things to pack and eat on the back of a horse while on the trail.

12-21-2009, 10:59 PM
Coaches/Buddies: Really struggling with binging and even purging yesterday :( Not sure what's going on, but I know I don't like it. I really hope tomorrow is a better day. For now, I'm going to sleep.

12-21-2009, 11:20 PM
I am really looking forward to visiting this site! What a joy and satisfaction of a hunger to connect and experience compassion and intelligence! Thank you thank you thank you! It is also satisfying not only Beck Day 6 Coaching, but also Beck Day 8: Scheduling time and energy for this lifestyle change! It takes me about 3 hours to do this process of reading, responding, and writing, so I'm afraid it won't be a daily exercise but certainly I will aim for twice a week!

Gardenerjoy: Thank you for responding about grief, loss, and emotional content coming up for us, and being able to share 'each issue' as it arises here in this forum. It is so nice to be able to find resonance in others during this journey, which always feels like uncharted territory (I don't know what will happen next if I don't eat, I do know what will happen if I do eat). I am sensing that if we put the work into this program, we will get emotional intelligence back, unlike most diet programs that just address will-power.

FuturefitChick: Thanks for your compassion about my move. Actually, I love my new city, and I am thrilled to be leaving suburban blah for urban vitality. And my new home cuts the drive to Canada from 6 hours to 2; is only 2 hours from a Great Lake, and 45 minutes from mountains and their winter sports. So much is to be compensating, and even gained from the move. The loss is in friends and clients and a position at a great institution. I'm sure I'll replace those too, over time, but the particular losses are still heartache to bear at this time.

BlueEyes: Thanks for your mentoring with the Kubler-Ross mention. I am interested in the guilt stage right now, it's deeper than I thought at first, for me, and I haven't been able to bring it up yet. But for the first time, its the stage that seems to be calling my name! Oh boy, this is going to be a bumpy ride, facing guilt. How much do we add to our unspoken guilts with overeating--the hoarding, the 'stealing' or taking more than our share, the hanging around after the party to eat. Oh, the embarrassment on recalling the craziness. Oh, the yearning of grief for not living life to the fullest when we were living it!

Shepardess: Thanks for responding AND for the enjoyment you give with the craft you put into your writing. I loved the "pepto-bismol pink", I know exactly what you mean! I have taken your suggestion about preceding meals with a bit of checking-in with feelings! In fact, I am now scheduling a 15-minute worry session, writing down all my worries as they come up, before my 5 pm Beck inventory of days/advantages card. I am finding it easier to identify a worry rumination outside the 15-minute window and tell it to go away until next session (I'll probably forget it by then!) and look forward to the 'cleansing' of the session. I also find that its easier to be around new people in safe environments when I can ignore/postpone internal voices of worry.

Ceejay: Thank you for responding! That cognitive therapy connection is from father to daughter, right? Aaron T Beck is the "Father of Cognitivie THerapy" and Judith is his daughter and fellow therapist (I would cite University of Penn and Beck Institute websites, but I'm not yet authorized to do that). This is all relatively new therapy, and it is kind of neat to be here among early-adopters outside the institutional setting, and using the concepts to do the most intimate of self-training: how we nuture ourselves. Amazing.

Nuxmaga: Thank you for responding! I agree with your metaphor that feelings unexperienced "get stuck"--exactly--in my gut! I have long been suspicious that I may have often overeaten to try to jump start my digestion system, to get past a sense of constipation. But the truth of it may be that when feelings are stuck in the gut, overeating just compounds the stress, and does nothing to aid the desired/imagined/hoped for motility! I also love that you celebrate Dec 26 with a friend sharing a meal. I was thinking of getting a haircut, but I like the social/nuturing idea. Perhaps I'll do both!

TIll next time, probably after the (dysfunctional family of origin and/or inlaws?) holiday, Remember to Eat in Serenity with your Beckstar Family in Spirit! Best!

12-21-2009, 11:58 PM
Bennyhaha: I hear you loud and clearly. I expect you would be going through a mountain range of highs and lows with the recent changes in your life reported here in this support group since I've joined! I have experienced excessive distress and exhaustion lately too, and I have tremendous compassion for you. I have also resorted to old strategies for relief of stress--many times--strategies with side effects that outweigh their benefits. Be gentle and self-forgiving at this time, and get extra help to sort through your feelings if you have any sense of being overwhelmed. Kudos to you for rallying the energy to fess up on line--with such simplicity and directness. Hang in there--check in often and share your feelings and hungers here instead of stuffing them or denying them, and tell us what Beck suggestions help guide you through this difficult stage of your journey because that is a lexicon we can share with you. Namaste.

12-22-2009, 07:07 AM
Diet Coaches/Buddies - Dinner was a bit make-shift last night because DW missed her planned trip to get fish. She was bent because she had no green veggies until she "found" a fresh head of broccoli in the crisper. Sigh. Seems so funny that we have my veggies, which I buy in vast quantities for my lunches, and her veggies, which she buys for our dinners. Raiding each others veggies is now part of our relationship, LOL. Whoda' thunk that marriage would reduce to veggie wars.

Gym as planned, CREDIT moi. The crowd is thinning out for the holidays already - kinda nice. It's our reward for living with the January deluge twelve months ago. A party tonight with loads of good foods and the opportunity to eat all night. Gotta make a plan: one plate, mostly veggies, one small dessert (my standard indulgence for extravagant circumstances).

Kim (bennyhannamama) - Sending supporting thoughts for your struggles. Sleep is such a good way to relax.

Shepherdess - Yay for having a MIL that you're close to. And Yay for having a DH who picks up some of the load. Kudos for a quick weight work out even though a bit overwhelmed with stuff to do. Was a bit startled at the thought of sardines as "trail food" since backpacking out a smelly empty sardine can is rather unappealing - until I got to the word horse and realized that I never think of riding on a trail. The White Mountains of New Hampshire are so different from the vastness of Wyoming.

midlifecrisis57 - Interesting to be reminded that over eating begets guilt and, of course, guilt then begets more guilt. I had forgotten the feelings of taking more than my share. Kudos for thinking clearly about scheduling time for this thread.

Readers - day 13
Overcome Cravings

Anti-Craving Strategies - Mindset Techniques
You can take a number of steps to respond to your next craving. The first five steps help you prepare your mindset, and you should use the following every time you have a craving:
. . .
3. Don't give yourself a choice. - The emotionally painful part about a craving is the struggle you feel. Once you tell yourself with conviction, NO CHOICE, and do something else, the craving will diminish. (You'll read more about this on Day 16 on pages 149-152.) It won't go away, though, if you waver and say to yourself, This is so intense, I don't know if I can stand it! Of course, you can stand it! It might be uncomfortable, but nothing is going to happen if you withstand it. In fact, in a few moments, you're going to be so proud of yourself!
. . .

The Beck Diet Solution, pg 130.

12-22-2009, 09:53 AM
I made a batch of my molasses cookies yesterday and managed not to eat one until after dinner when I planned to have one. That is all of the holiday treats I am making this year. Usually I make my famous caramels and fudge and at least one kind of cookie (usually more). I told dh I was skipping the candy, but would make his favorite cookies. He said he would miss caramels, but seemed happy. This tells me that my holiday candy extravaganza is more about me than about all of the people I am trying to please. The molasses cookies are a good choice to make because they are complicated and time-consuming, which I enjoy for some very odd reason. I am sure that no one is missing my usual sugar-shock gift bags either.

I also got a start on some holiday cooking, just doing some prep work for my contribution to Christmas dinner. I even managed to get in a bit of yoga and did the exercises I skipped yesterday. So yay for getting some exercise.

We are headed to Jackson this AM with dh’s family. I have had a bit of anxiety about this, which is more about me than it is about them. I always get runaway anxiety when spending a lot of time with family, either dh’s or mine. I am giving myself a few escape ideas when I am feeling stress—taking a walk, finding a quiet corner to do some yoga, finding a quiet place to read, etc. So I am offline until after Christmas. Hope everyone has a good and successful Beck Christmas.

Bennyhannamamma, so sorry about the binging and purging struggle. Dieting has another level of complication when you add eating disorder behavior. Is it added stress that is triggering the behavior? Feelings of guilt can also be a trigger? Hope the rest helps and I’m sending supportive thoughts.

Midlifecrisis57, I’m so glad you are finding this cite helpful. I am still new to this, but this support group is one of the biggest differences between all of my last solo efforts. When I check in, I am forced to think through the behavior, and there are a lot of good problem-solvers here. Plus, it just helps sometimes to know you’re not alone.

BillBE, LOL about the veggie wars. I guess that is healthier, both emotionally and physically than, than a lot of other marriage wars. Kudos on getting to the gym this time of year. Yay for thinning holiday crowds. It’s kind of nice to have things quiet. Good luck on yet another holiday party, but I’m sure you’ll be successful.

12-22-2009, 10:03 PM
As usual, I'm *down with Bill. Shepherdess, I can't imagine that sardines are trail food easy to eat on the back of a horse. Of course, I wouldn't have eaten *anything on the back of my horse; mellow though he was, he was mellow for an *Arabian. Was never *that confident that anyone on the trail *really knew the Heimlich Maneuver.

Faced the scale today. Had an opportunity to do so last week and passed. Don't know what turned the tide today after a big salad bar lunch at Ruby Tuesday's..great salad bar, btw...I cannot believe I am only paying a 2 # penalty for the stoopid behavior of late, but the scale said 134. The problem is, 2 #s of fat is 2 #s of fat, especially since I know exactly where they are..I can see them in my face and feel them in nasty spots on my body. I am grateful for getting through this slip so easily, but am committed to getting down below 130 and *staying there. So, stay tuned, Beckies; this is serious. More dancing! And, unfortunately, I will be having the opportunity to do some of BillBE's exercise of last weekend..we have about a foot of snow forecast for Christmas. If I am stuck here with all the family Christmas food I have prepped, so be it. We will consume it when we can all get together. No one is coming from that far away, and Saturday the 26th is another day.

12-22-2009, 10:39 PM
:wave: Almost have it back together. Eating and exercise are decent, but not perfect given the amount of seasonal foods and illnesses around. Should be back in a day or two.


12-22-2009, 11:47 PM
Hi All,
A quick check-in. Yesterday someone ran a red light in the glare of the sun and plowed into the back of my husband's car. His car is a Honda Fit and the other driver was in a Ford Explorer going 50 mph so I am very grateful that dh was not injured. He's ok, but the car is a mess, and the insurance process is stressful. I reverted to old coping strategies(which generally suck), and ate sweet stuff until I felt kind of sick. Today, I stayed under my goal though, so credit for that. I am still waiting for my test results, and that is adding another layer of stress.

To those going offline for Christmas, have a joyous holiday!

12-23-2009, 01:14 AM
Two days of planning and shopping and cooking for a Christmas meal with my brother. I wouldn't have thought it would take so much effort now that we're down to a family of three. But I guess it makes sense -- it's really not that much different to cook for three as six, the biggest our family ever got. Also, I've always had other people contributing a dessert here or a salad there. This time it's mainly me with the help of DH.

I insisted that we have a Christmas meal together even though it's not a particularly festive season. We have always managed at least a small holiday observance every year and I don't want to lose the habit or tradition.

We're going with a Mexican theme -- veggies and dip for an appetizer, chicken enchiladas, a spicy slaw, home-made refritos, rice, and fruit salad for dessert. We're also playing with some alcohol, a fancy tequila with a traditional sangrita chaser with the appetizer and Dos Equis Amber with the main course. The supper is tomorrow night. I think I'll skip my snacks tomorrow so I can be a little more free and easy with supper -- but still focusing on the vegetables and going with small servings of everything else.

WI: -0.3kg , Exercise: +55, 835/1300 minutes for December, Food: op, Read my Advantages and Responses: no

BillBlueEyes: I'm glad you have discovered you like fish, not so much mayonnaise. Having lived in the midwest most of my life, my idea of good fish is channel cat deep-fried by firemen under a street tent and served on white bread slathered with mayo. But, I'm learning. I haven't gone so far as to get myself to eat a sardine, but I'm pretty good about eating salmon.

Shepherdess: Yay, for the molasses cookies and eating them on plan, while foregoing all the other Christmas baking. Hope you have a wonderful trip and find some time for yourself. Walking is my favorite activity while on a visit -- either alone or with others. I find walking is an easier way to spend time with others than sitting around.

bennyhannahmama: sending lots of hugs and warm wishes. This is a tough time of year for someone who has had a lot of tough experiences like you. Be patient with yourself. And, breathe!

midlifecrisis57: love your idea that working this program will give us more emotional intelligence! And, I think you're right about that. I'm starting to think about how I can apply what I've been learning to other intractable situations in my life.

maryblu: looking forward to hearing your dance adventures. Good attitude for snow on Christmas.

wndranne: glad things are coming together.

Nuxmaga: hugs during this stressful time. Kudos for staying under your goal today.

12-23-2009, 08:07 AM
Diet Coaches/Buddies - Did well at the party last night - or at least good enough - CREDIT moi. Stuck to one plate, mostly vegetables, even though I was sitting with some young men who made it back for thirds, LOL. My one small dessert was actually one small dessert plate, carefully constructed from parts of stuff. Found that when I broke a cookie to take part of it, the remainder was quickly grabbed by someone else who only wanted a part; hostesses should note this. I even split a you-hafta-try-this muffin among five of us so we each got a bite. I wouldn't lose weight doing this every night but I'll be satisfied if this is my behavior for all parties for the rest of my life - and that's my plan.

For exercise I finished off the snow shoveling, CREDIT moi. And walked to a favorite butcher to get the pork tenderloin for Christmas Eve dinner. It's so much fun walking with a noble goal.

maryblu - Yay for being committed to dancing yourself back to your desired size. Ouch for your impending snow storm - maybe you can invent a dance routine with your snow shovel, LOL.

And, by the by, can you kindly explain the pecking order of Minnesoda football? You wouldn't believe the stuff that's showing up in East Coast newspapers. "Chilly?" Always suspected that an independent streak was a requirement to live out your way, but it seems to have been adopted by an immigrant pretty quickly, LOL.

Anne (wndranne) - "Decent" is a victory in trying times. Hope the illnesses hold off for you to create a Santa experience for your brood.

Margaret (Nuxmaga) - Ouch for your DH being rear ended; those big SUV's are frightening when in a smaller car. Kudos for getting out of your old coping strategies to your new ones. Sending supportive thoughts while waiting for test results.

Joy (gardenerjoy) - A Christmas experience with your brother seems like exactly the thing to do, and the Mexican theme sounds fun. I have had that fried cat fish on white bread; glad it's not readily available around here because the very thought has me drooling.

Shepherdess - Have a great trip to Jackson (for which you've already left). Good show with the molasses cookies in lieu of the candy extravaganza.

Readers - day 13
Overcome Cravings

Anti-Craving Strategies - Mindset Techniques
You can take a number of steps to respond to your next craving. The first five steps help you prepare your mindset, and you should use the following every time you have a craving:
. . .
4. Imagine the aftermath of giving in. Go ahead and think about eating the food you're craving. Imagine it in your mouth. How many seconds does it take to eat it? How many seconds do you feel pleasure? Now visualize the rest of the picture - the part of the experience you usually don't think about until it's too late. Picture yourself feeling weak and out of control. See yourself feeling upset, giving up, continuing to eat more and more, feeling worse and worse. Do you start to feel heavier in your body or more heavy-hearted? As you become more upset in the image, remind yourself how many times you've given in before, how you promised yourself you wouldn't do it again, and how hopeless you felt.

Now that you've seen the entire picture, which seems better, eating or not eating?
. . .

The Beck Diet Solution, pg 130.

12-23-2009, 03:21 PM
Re: the "Pecking Order" question on the Vikings, BillBE, all I can say is, we need a stronger rooster. Am thinking of the cartoon with the old rooster and the young one.

I am waiting for the spin to start..that somehow this p*ss*** contest, and I don't mean *passing is related to the need for a new stadium, that somehow a new stadium will resolve the situation. I can't stand it!

12-23-2009, 11:29 PM
Hello All,
Got my test results, all normal! Yay! That is such a relief. Dh has a rental car, and his poor car was towed to the shop so at least things are underway, and now he has Christmas break. I had lunch with my retired volunteer friend, and though I caved on the french fries and the dressing, I did leave half the bun of my sandwich which is highly unusual for me, credit. This lovely lady brought me two boxes of chocolate inside a reuseable grocery bag emblazoned with "Eat Right" and a picture of Bugs Bunny with a carrot. I suspect the irony of this juxtaposition was lost on her. . .I considered tossing the Whitman's since they aren't really worth the calories to me, but chickened out. The other was a kind I like--ate 3 and only 3, so credit for that. Tomorrow is our traditional Christmas eve dinner--dh makes shrimp and garlic pizza with homemade crust. Then after Church we are invited to a friend's house--that's where the challenge will be, since she always has lots of snacks out. Sticking to one plate would be a good strategy--musn't let the spiked eggnog cloud my judgement. . .

12-24-2009, 05:21 AM
Diet Coaches/Buddies - Ran around doing the pre-Christmas crazies all day. Our big dinner is tonight, Christmas Eve. Bought lots of fruits for a big fruit salad for dessert. Plan to play Bananagrams afterward - I'm looking forward to the game hoping the kids like it. Then adult kids will be forced to go to bed early so "Santa" can come. I have six stockings to stuff, for which I have enough to fill twelve and need to think of some solution. DW buys and wraps the real presents.

Made it to the nearly-deserted gym; CREDIT moi. When I did my one minute of ordering the dumbbells in their rack I was delighted that the pair of 95 pounders needed to be shuffled. I don't lift them easily, even though I think I should be able to, for whatever reason. But I did and got to feel like a muscle-man for the rest of my workout. Apparently, it's easy to make my gym ego happy.

maryblu - LOL at "need a stronger rooster." East Coast newspapers now say that Favre has declared the incident "resolved" - the incident that didn't happen is now over. Certainly you're willing to fork over your tax dollars for a new stadium in order to keep two grown men from bickering. I suggest you send both to their cubbies for a time out.

Margaret (Nuxmaga) - Leave it to Georg Friedrich Handel to respond to "Got my test results, all normal!"Hallelujah! Hallelujah! Hallelujah! Hallelujah! Hallelujah! Hallelujah! Hallelujah! which you can hear for yourself (free, safe, and legal) from

Readers - day 13
Overcome Cravings

Anti-Craving Strategies - Mindset Techniques
You can take a number of steps to respond to your next craving. The first five steps help you prepare your mindset, and you should use the following every time you have a craving:
. . .
5. Remind yourself why you want to withstand cravings. Read your Advantages Response Card. You won't be able to attain the wonderful benefits of losing weight unless you tolerate your cravings. If you continue to give in to them, you'll always be at risk for gaining weight.

The Beck Diet Solution, pg 131.

12-24-2009, 06:49 PM
Hello and Merry Christmas to all

Thanks for the support you have given me for the past few months. It has helped more than I can say.

FutureFitChick- good for you for keeping things in line at the birthday party. Chasing 4 year olds sounds like pretty good exercise. Food= sedation for me big time, it is a daily battle.

Nuxmaga- messing around with Nanaimo Bars-- very brave--- credit to you for resisting them. Sorry about the car, but glad your DH is OK. Happy to hear your tests were normal.

gardenerjoy- you are doing excellently (if that's a word). Your Mexican dinner sounds wonderful.

BillBlueEyes-thanks to you for your posts and for including a Beck quote at the end. I find them helpful reminders. Kuddos for sensible eating at the party. You seem to have licked the "eat it all" party behaviour that some of us are struggling with.

Shepherdess- sounds like you have a wonderful MIL- lucky you.

bennyhannahmama- I admire your courage to face your struggle and to honestly post about it here. Sending good karma your way.

midlifecrisis57-I like what you wrote to bennyhannamama- about being gentle and forgiving of yourself. Nicely put and so true.

maryblu- sounds like you are pretty serious about the 2 pounds, that is inspiring to me. From where I sit it is important to understand that there is not some magic day coming where I will not need to pay attention to what I eat, and that I need to develop a new way of eating forever.

wndranne- kuddos for good eating and exercise.

For me, well I have to say that this has not been a stellar 2 weeks. I need to put myself first. If I am going to lose weight healthy eating has to be my number one priority. I need to fit my life around that not the other way around.

Take care. :grouphug:

12-25-2009, 07:12 AM
Diet Coaches/Buddies - Merry Christmas to all who celebrate - posters, readers, and passers-in-the-night.

Finished my shopping and my wrapping; CREDIT moi - perhaps because tending my life matters. DW prepared a dinner that was kind to a mindful eater. I did one plate of the food with spaces in between the portions. Enjoyed watching the young adults having seconds on the pork tenderloin while I had seconds on green beans (cooked with a little Penzeys' ham base) and green salad (with extra baby spinach). Had bounded desserts even with an overloaded table of options. CREDIT moi, CREDIT moi, CREDIT moi. What a joy to face the challenges of family, celebration, long dinner with serving dishes on the table and come out feeling like my eating was sane. Right now the whole household is asleep and I will have the tree to myself for my second cup of coffee. Life is good.

CeeJay - Ouch for a difficult two weeks. Seems like a clear insight to come out of that - you deserve to be first on your agenda. Glad you enjoy the quote from Beck's book each day; typing it forces me to re-read parts I've long ago read and always in need of having refreshed.

Readers - day 13
Overcome Cravings

Anti-Craving Strategies - Behavioral Techniques
If you're still tempted to eat something you shouldn't after you've done all five mindset techniques, then try as many of the behavioral techniques below as you need.

1. Distance yourself from the food you crave. When you experience a craving because you see or smell food, you might be able to move that food to an inconvenient place (where you can't see it) or to get rid of it (give it away, throw it away, or put it down the disposal).
. . .

The Beck Diet Solution, pg 131.

12-25-2009, 12:16 PM
Thanks to all of you for sharing and coaching and merry, merry Christmas.

BillBE, you never cease to amaze me with your controlled sane eating, even on Christmas Eve. It occurs to me that the only reason you can do it is that it is important to you. It is more important to you than the temporary (perceived) pleasure of over indulging.

It reminds me of a testimonial I read in an Overeater's Anonymous publication by a woman with terminal cancer who was staying abstinent (for those not familiar with OA, that is the word used for refraining from over eating, most on 3FC would say "on program"). The reasoning was great; abstinence had been the greatest gift, blessing in her life, so why would she give it up at this point just because she was dying? I must say I couldn't find a flaw in her reasoning.

DS and I are, as we say in Minnesoda, "Snowed in". Rip snortin' blizzard has Christmas Day plans derailed ..nothin' is movin. Have rescheduled the family feast for Sunday, the first projected day that people will be moving freely again. We did have the family gathering last night, just ended early. It was great fun, and so was one of my gifts from DS--a logo sweatshirt from his college with "mom" on it. He had texted me while he was picking it out asking my size. I said "small", he said "sure?" I said, "Y". When I tried in on last night, we both realized I would have been swimming in a medium. He said, "I knew you had lost a lotta wt, but a small?" They make these big, but I am wondering if they make an XS. I might try to shrink this one a bit. I remember the old days and how everything was likely too small, or just didn't look good. Kinda a secondary Christmas present, yanno?

I did get out for dancing the night before last. Pretty snotty roads coming home. A 30 mile trip took almost an hour. I have to say it was worth it. I danced alone all night..I mean, I was the only one dancing, all night, period. None of my GFs could get there. For one whole set, I was the only one in the bar besides the band. I probably wouldn't have done so, but I know the band, follow them all the time, and they know I can't sit still when they are playing "Take Me to the River", or "Wait Til the Midnight Hour" or anything; they are so good!

I feel pretty sure there were some snide comments about my behavior when the bar finally did get some ppl in it, but that's their deal. I did get some sneers, but I didn't come there to sit. And no, I would not have been dancing all alone, or for all 4 sets at 220 #s. It's funny, but I can hardly remember what it's like to be that big. I am thinking it has been about 7 yrs. .I really never did "start", didn't "end", but it for sure has been at least 7 years. *sigh. Worth hanging onto, because I never get tired of how good it feels now. ..not enough to eat sanely on Christmas Eve, mind you, but I will dance it off soon enough.

Happy Day, all.

12-25-2009, 09:23 PM
Merry Christmas!

I hope if you had celebrations that they were good ones! Christmas Eve at our friends house was fun, good company. The eggnog we brought was fabulous, from a local dairy. I did distance myself from the snack tray and happily much of it was "real" food like cold shrimp and roasted peppers. Christmas lunch was at the in-laws, and I had one plate and a few more tastes. Sitting in front of the cookie tray was a tactical error, but overall I know I ate less than last Christmas and still had a good time. My sister-in-law gave us a couple tins of sweets she'd made, and I am sending them to the school with Wayne when it starts up again. All sorts of sabotaging thoughts float up like "Why bother tracking food when there's so much of it" but tracking it helps me see it as more limited, rather than "endless calories."

12-25-2009, 10:41 PM
Coaches/Buddies OK. Things have calmed down, and I have no more excuses, other than outright procrastination. It has been an OK week for me. Not stellar, not horrible. I did take a vacation from thinking about food today. If I wanted a cookie, I ate a cookie and didn't much worry about it. But it was a mindful thing, and tomorrow I'm back on plan.

Migraine tonight, but it is responding to Imitrex, so I'm mostly good. I'm supposed to ride tomorrow, and will do that as long as this headache breaks tonight. I'm hopeful.

Happy Christmas to those who celebrate. I think I'm in under the wire on that one.

Nuxmaga So sorry to hear about the wreck, and glad your DH is OK. That is always so traumatic. Glad you got back on track.

Yes, that eggnog. Responsible for a lot of poor judgement around here.

gardenerjoy The Mexican theme for Christmas sounds just fine to me. Tamales at Christmastime are such a tradition in Tucson. Our theme was breakfast: scrambled eggs for lunch, and pancakes for dinner. Just worked out that way.

BillBE Thanks for the good wishes. Santa was good to my children this year. Love that you walked for your supper. Hope your snow shoveling is done for a while. Hooray for fruit salad, empty gyms, and the miracle of getting the stockings stuffed. And just super job on the Christmas meal! Green beans sound great.

CeeJay Glad you are finding support here. This is a great thread. I always find it helps if I remember what is on my ARC. Those are always priorities to me over bad eating. I just have to remember them. Note to self: read cards, read cards, read cards.

maryblu I'll share my seven years with you! My journey did have a start, but it isn't going to end. A few bumps here and there perhaps. Love that you danced the night away, and I think a lot of people missed out on the fun that night.

Have a good one, my friends.


12-26-2009, 12:18 AM
Merry Christmas to those for whom such greeting is appropriate and Happy Friday to everyone else!

I had a wonderful Christmas present first thing this morning -- I met my first mini-goal of seeing a weight below 100kgs on my scale!

WI: -0.35kg (new low) , Exercise: +70, 995/1300 minutes for December, Food: op, Read my Advantages and Responses: no

Nuxmaga: yay for normal test results!

BillBlueEyes: great job on the festive dinner!

CeeJay: It's the perfect time of year to make healthy eating a priority! A question for those of you who have been a long time on 3FC, is there an upswing in new members and general activity on the forums at the New Year?

maryblu: yay for the small sweatshirt!

wndranne: glad that things have calmed down for you and great to see you posting again!

12-26-2009, 09:10 AM
Diet Coaches/Buddies - Magic day yesterday: way too many wrapped packages under the tree (just what we all like) but none were wasteful - lots of small value utility items that were thoughtfully chosen. I got some berbere spice so I can make an Ethiopian dish to go with the Ingera bread (teff flour based) in my freezer. Already started reading the novel Blindness that I had put on my list. Playing Bananagrams on Christmas Eve was a gas.

Eating was on-plan for what I had planned to face - one bagel with whipped cream cheese and smoked salmon (CREDIT moi) - but decidedly off-plan for three surprises that flew in under my radar: a pound of Black Forrest smoked bacon got cooked and I indulged, home-made cookies were produced by DD and I indulged, and, with no excuse what-so-ever, I just picked up the walnut cracker and ate six walnuts as if I were back in my pre-journey days. Concerned that there were three events, but Oh Well. The slight positive of the walnuts was that I had traded three of them with my DS for a decadent chocolate truffle from my stocking, thus saving myself an unnecessary candy.

Took a leisurely walk (CREDIT moi) with DW after the kids had both taken off with their SO's for their other family's events. We rehashed the whirlwind 24 hours chuckling over how much work is required to present a leisurely appearing magic event for four young adults, and feeling grateful that all four of them had contributed to make the day successful.

maryblu - Ouch for "Snowed in" - pictures and stories on the news show a crushing storm. Hope the rescheduling to Sunday works. Love the story of the small sweatshirt logo'd "Mom." Kudos for dancing like you have a body worthy of dancing with. Double Kudos for dancing solo when solo works - that's one healthy self image for us all to admire.

Thanks for the kind words and for the reminder that sane eating is important to me. Gotta keep reminding myself of that. Am touched by woman who remained abstinent despite terminal cancer. It's useful to me to ponder that eating myself to stuffed need not be a response to knowing that my end was near. This is how I eat now.

Anne (wndranne) - Yay for "calmed down" - whatever that could possibly mean to a working, married, mother of two in training for a triathlon, LOL. Glad that Santa indulged your kids; Yay for the notion of Santa to help us side-step the fear that we're giving them too much. Hope you enjoy your ride today to clear your head.

Margaret (Nuxmaga) - Gotta admire the creativity of the Sabotaging Thought, "Why bother tracking food when there's so much of it." Reminds me of onebyone's words, "Anything worth fighting fights back." Kudos for the mindful responses to so much food even with the enjoyment of "fabulous, local dairy, eggnog." And Kudos to the hostess who provide "real" food. Isn't it neat to compare your performance with the prior year and enjoy the feeling of improvement.

Joy (gardenerjoy) - Congrats on your scale achieving its first mini-goal. Kudos for your contribution to that, including remaining on plan with your exercise goal for December so that you have only an hour a day remaining for the last six days of the year.

Readers - day 13
Overcome Cravings

Anti-Craving Strategies - Behavioral Techniques
If you're still tempted to eat something you shouldn't after you've done all five mindset techniques, then try as many of the behavioral techniques below as you need.

1. Distance yourself from the food you crave. . . . If you can't remove the food from your immediate presence, you might be able to remove yourself from the scene. Leave the room, go to another part of the room, go to the restroom (and read your Response Cards), or go outside.

2. Drink a no- or low-calorie beverage. Thirst can mask as hunger and trigger you to eat. Consider drinking club soda, water with lemon, diluted juice (if your plan allows it), or another low-calorie drink.
. . .

The Beck Diet Solution, pg 131.

12-26-2009, 08:43 PM
Happy Holidays Coaches :xcheer:

DH and I just had a hearty meal made with the xmas ham leftovers sent back home with us by my SIL. My brother predicted we'd get a lot of ham in our take home bundles as his DW does not like him to eat ham at all. He was right. We also got a paper plate full of homemade sweets which I ate completely, secretly, quietly, all day long not sharing even one with DH.

This xmas we were completely broke. Flat broke. I made something for everyone out of clay and I think they went over well. I never know. DH had a bottle of something for my brother and SIL but we forgot it at home.

My family was more generous with both of us than ever before. They rarely get DH anything ever but he got a few books and a homer simpson booblehead to sit on his monitor.:shocksn: It was kind of them. My brother gave me $10 on the sly on the way home and my sister gave us bus fare as we were short one bus ticket.

My Key West sister called to tell me my mom has had a great adventure getting to Key West. She and my sister's BFF flew from Montreal on Tues morning. They weren't allowed to leave Montreal due to a hydraulic problem, were told the next available flight would be two days later unless they took a chance on a plane to Newark, NJ. They flew there, stayed overnight and were told the next day they had a 4 day wait to get to ft. lauderdale--the snowstorm hit that day and the airlines overbooked and didn't use their biggest planes or as many as in years past--the perfect storm in other words. So my mom and L ended up taking the train from Newark to Hollywood Fl something like a 28 or 34 hr trip. My sister's friend had to give up her "rights" to their return ticket, a condition coerced from her at 4am or something, and so the next hurdle will be getting back to Montreal... and then that terrorism incident has to happen and up goes the lineup and the wait times and the stress. But for now they are in the tropical sun. :beach:
We have had freezing rain all day, about 1/4" coating all the trees and every surface, with howling wind and it's snowing now. Treacherous! But at least our ice storm waited until Boxing Day. I did read an article that said that in all of canada Ottawa, where I am, had the most snow on the ground, even more than the NORTH POLE!:ginger: <--- (Santa's House)

I heard my mother is seeing her trip as a big adventure, which I can believe as she really rolls with the punches. But whether she'll ever want to go again is hard to foresee. I just hope she remember it so she can tell me about it. That's very hit or miss unfortunately :(

Okay so foodwise my weight continues to hold steady at 276, +/- 2 lbs or so.
I'm not sure what to do or how to start to lose this weight. I must like being in this spot as I revisit it so often. My bariatric clinic plans are still on hold. Not enough $ to get there but I think I may be a cliche and make it my new year's resolution to lose weight. can you think of anything more mundane? I have the momentum of the North American populace behind me on that one though.

Maybe I'll make it my business to get my environment in order so I can succeed. First step would be a massive cleanup in the kitchen, wiht a primary goal to replace the GIANT-SIZED dishes we have now with the dishware I boxed up from my mom's house when she moved in September. The dishes were those of my grandmother and they are smaller than the honkin'-sized set given to us by DH's sister 3 xmases ago.

Okay so in this last week of 2009 coaches I will do 4 things:

(1) Clean up the living room area so I can use the floor space to do my work outs

(2) Clean and tidy the kitchen counter and the stovetop so I actually want to cook here. Box up all superfluous dishware, mugs and glasses to be given away to charity. Replace with dishware that holds meaning for me. :val1:

(3) Clear off the kitchen table so I/we can eat at it for some of our meals

(4) Make a weekly foodplan/buy for it/follow it for the first week of January. Follow Beck to help me stick to it.

DEADLINE: January 1, 2010

:elf: Thanks for reading Coaches... :hohoho:

12-27-2009, 12:22 AM
Scored again! I got to feel smug the day after Thanksgiving and I get to feel smug the day after Christmas -- not only a down tic, but the second new low in two days!

Today was not quite back to normal. We had my brother over again, as we intend to most weekends, which means an earlier supper and one snack incorporated into supper, but I think it worked.

WI: -0.3kg (new low), Exercise: +55, 1050/1300 minutes for December, Food: op, Read my Advantages and Responses: no

BillBlueEyes: sounds like a wonderful Christmas! I especially love the leisurely walk to rehash the party.

onebyone: great to "see" you. Those sound like four excellent goals to get you going in 2010. I love New Year's Resolutions!

12-27-2009, 06:37 AM
Diet Coaches/Buddies - Felt good to be more like a routine day. Eating on-plan was easier - CREDIT moi. Still face a kitchen full of left-over goodies - all stuff too tasty to toss but not the healthy, whole grain stuff of my regular diet that satisfies me and doesn't create the desire for more. I'll eat my way through this slowly enough. Still facing three food centric events surrounding the New Year. Fortunately, all are desirable social events with people I want to be with, so I don't have to eat from boredom or angst. Just gotta remember: Plan, Plan, Plan.

Felt like a newcomer at the gym; CREDIT moi. Took about forty lunges before I began to step forward balanced. I never cease to be amazed that a three day gap causes such a setback. I continued to read my new novel, Blindness by José Saramago. I'm not a novel reading person, but this has sucked me in. My kids pointed out that the movie has been out for over a year, sorta' like so why are you reading the book, LOL.

onebyone - Kudos for using your wits and skills to make gifts for your family and to join the celebration without using "flat broke" as an excuse. You're clearly got some steel in your backbone - arguably inherited from a mother who finds a disastrous travel event "a big adventure" - perhaps you should recommend the John Candy, Steve Martin movie, Planes, Trains, and Automobiles to her.

You have an impressive list of goals for the New Year. I'd like to follow your example and choose some de-cluttering for myself; the benefits would be cumulative for me as removing clutter opens my ability to focus on the productive stuff in my life. It would be great to make 2010 the year of breaking the back of my own clutter. Let's encourage each other.

Joy (gardenerjoy) - Congrats on a new low, after Christmas no less; you deserve to feel smug. Kudos for your on plan eating to achieve that and for continuing to be on plan with your exercise for the month. Sounds great to include your brother on the weekends to continue the healing together.

Readers - day 13
Overcome Cravings

Anti-Craving Strategies - Behavioral Techniques
If you're still tempted to eat something you shouldn't after you've done all five mindset techniques, then try as many of the behavioral techniques below as you need:

. . .
3. Relax. You can teach your body how to relax in a variety of ways. Your library or bookstore has tapes and books on relaxation techniques. One simple relaxation technique involves focusing on your breathing. Breathe in and out of your nose, slowly counting to four as you inhale and again to four as you exhale. Use very shallow breaths, don't let your chest rise and fall. Set a timer and keep up this technique for a full three minutes. At the end of the three minutes, you should feel calmer and more in control of your cravings.
. . .

The Beck Diet Solution, pg 131.

12-27-2009, 02:12 PM
Coaches/Buddies A couple of tough emotional days. I think things will be better now.

I had a hard bike ride yesterday, and plan to walk this afternoon. Eating has been OK.

gardenerjoy What a wonderful gift to give to yourself! Make a Memory Card for it.

BillBE Sounds like a wonderful holiday with the family, and glad for the gift of a happy routine. That is forty (40) lunges? Wow.

onebyone A holiday to survive and it sounds like you did. I think getting your plan together for going forward is wonderful.

Have a good one everybody.


12-27-2009, 10:34 PM
Coaches/Buddies I want to eat a bunch of junk right now. And I am NOT going to. It isn't worth the consequences. Not that I'm happy about the situation. So there.

So to repeat: not eating.


12-28-2009, 05:58 AM
Diet Coaches/Buddies - Faced off against a bowl of cocoa powder covered almonds, which I've never had but heard about on this site. Almonds won, hands down. Ouch. I was easily avoiding platters of home made cookies and other Christmas left overs (CREDIT moi) but failed to find the formula to resist these. Oh Well. Otherwise eating was on plan including a delightful dish of sauteed mushrooms with dinner. Yeah for having bought too many mushrooms for our Christmas Eve dinner.

Little exercise, Ouch again. Spent part of the day installing a thermostat to automatically reduce the temperature on the first floor over night. But spent mucho time continuing to read Blindness that has me captivated. Only have about 30 pages left which gives little time for a grand resolution. This is not a novel to wake one from a sad mood; it doesn't portray a joyous view of mankind.

Anne (wndranne) - Now this is what I needed when facing my almonds, "So to repeat: not eating." Kudos for a Beck response; glad one of us was in good form yesterday. And Yay for the good bike ride and long walk. Sending supportive thoughts for "tough emotional days" along with Kudos for sticking to your plan right through them.

Readers - day 13
Overcome Cravings

Anti-Craving Strategies - Behavioral Techniques
If you're still tempted to eat something you shouldn't after you've done all five mindset techniques, then try as many of the behavioral techniques below as you need:

. . .
4. Distract yourself. Do you remember a time when a natural distraction interrupted your craving and you later were glad you hadn't eaten? Maybe a friend called, the dog insisted on taking you for a walk, or your boss came to discuss something with you? By the time you finished what you had to do, your craving had weakened or passed. You focused your attention on something else. . . .

The Beck Diet Solution, pg 131.

12-28-2009, 10:28 AM
Coaches/Buddies I made it until today became tomorrow and then had a couple cookies. Credits for holding out so long and getting back on track today.

BillBE I understand the almonds. I have an *issue* with those myself.

Great day everyone.


12-28-2009, 02:02 PM
My days have been very up and down. Trying to figure out how to deal with my food issues and what's the best way to handle things. Trying to avoid become obsessive, yet also need to stay focused. I had put exercise on the back burner, thinking once I got some of the other habits down, I would then add exercise. I think this was a mistake for many reasons. Exercise helps me deal with my emotions and without it, I'm of course turning to food. I know when I was doing my best I *needed* to exercise everyday. I didn't make myself crazy about how much, just that I needed to break a sweat everyday in order to feel right. It could just be 20 minutes on my elliptical.

So, here are some great things I have done for myself since that realization.
I finally used my elliptical (the first time since moving in mid-October), which is set up in my scary Michigan basement and wasn't too bad at all. Having a tv with Tivo down there helps tremendously! I also opened my Wii Active (which I purchased a few weeks ago) and have done the workout 2 days in a row. Last night after doing the elliptical and Wii Active workout, I went out and shoveled for 45 minutes (probably could have skipped it since we didn't really get too much snow, but I enjoyed the extra workout!)

So far today I have:
Weighed:+2.5= 129 :broc:
Worked out: Wii Active :broc:
Ate slowly and mindfully: yes :broc:
Tracked my meals: yes :broc:
Checked in here: yes :broc:
Read Advantages Deck and Response Cards: not yet

midlifecrisis57: Funny that you should expect this, but I didn't :o I seem to very easily forget all that I've gone through and am going through and then don't have very realistic expectations of how things are going to play out. I was anticipating a flood of emotions the day of my divorce and when that day came and went and the only thing I felt was relief, I stupidly thought that was it. Your compassion and empathy mean so much to me-- thank you for taking the time to reply to me.
It's strange to be receiving kudos for my "simplicity and directness", I just didn't know how else to put it out there. I so many times avoid posting at all because I am overwhelmed and just don't know how to put things into words. I'm trying to just post something- anything, when experiencing that. It's good to get positive feedback on my attempts to do just that.

Thanks everyone else for all the supportive thoughts too-- they mean a great deal to me. Need to get back to work so I will stop here for now.

12-28-2009, 04:31 PM
Hello Everyone:

BillBlueEyes- thanks for posting through Christmas, have been reading everything. Kuddos on your sane eating through the holidays. What an inspiration that is to me.

maryblu- Size small? I say fantastic. What a wonderful accomplishment.

Nuxmaga- sounds like you did very well over Christmas resisting all the temptations. Credit for tracking food.

wndranne-credit for mindful eating at Christmas. Thanks for your advice re reading the cards, I am not doing enough of that. Sorry for your tough days and good for you for getting back on track so quickly.

gardenerjoy- congratulations on achievement of weighing below 100kg. What a fantastic Christmas present you gave yourself.

onebyone- Hello to Ottawa, I lived there from ages 7 to 27. Love Ottawa. How are you coming on your 4 things to do in 2009? Rooting for you to get them done. I will be doing a kitchen cleanup this week also. All Christmas stuff into the freezer where my DH can have at it and I can't see it.

bennyhannahmama- I understand the difficulty of figuring out food issues. Seems that is all I think about some days. So good that you got on the elliptical and are using the Wii. Fantastic stress relief.

For me: not even going there about how I have been eating. I am up again and have changed my counter at the side to reflect that. It is hard to do that but I am trying to be honest about what I am doing and face it. This year Holidays= Stress= Mindless Overeating and not trying. We lost 2 family members this year in terrible circumstances and this Christmas it seems that everyone is in a mess. I am trying to stay positive but it has been hard. Overeating is just making things harder and I feel I let myself down (again) in a big way. Need to move on though cause these thoughts definitely not helpful.

So for today:
weighed in
ate a healthy breakfast, slowly
ate a healthy lunch, slowly
posted here
am just about to get on the exercise bike and read my advantages and response cards while doing that.
planned a healthy dinner
packed a healthy lunch for tomorrow.

So onwards and downwards, not upwards (LOL- you know what I mean).

One of my response cards, lifted directly out of the book says:

"It is true I'm under a lot of stress right now. But sticking to my plan isn't hard every hour of every day. And in fact, there are times when sticking to my plan has made life easier because I don't have to think about or struggle over food. It is not worth it to me to throw in the towel and stop watching what I eat because I will definitely gain weight, feel bad about myself and feel even more stressed."

Take care :grouphug:

12-28-2009, 10:38 PM
A quick check in to keep myself on the path.

I did ride exercise bike for 30 minutes.
I did read advantages and response cards today.
I did eat a healthy dinner slowly.
I am resisting cookies that DH and mom are eating right this minute.

Finally, a day of sane behaviour. :jig::jig::jig:

12-28-2009, 10:48 PM
Evening Coaches:

I can't believe I missed posting yesterday. I can't even say what I did yesterday. I'm sort of in fog right now. I was supposed to go in to the school today to do some work in the ceramic room, mostly cleaning it up for the new semester, but I blew it off. The school is actually closed until Jan 4th and 3 people are in painting the classrooms so if I wanted in I'd have to call one of them on their cell to get them to open the door for me.

It all just seemed like too much today.

I'm dealing with some low level anxiety coaches. Several new things onthe horizon and I'm just sort of turtling my head in and under untiul I have to face them. The first is I think I may actually, finally, have enough enrollment in one of my continuing education art courses offered by the City to have to step up and teach it this winter. Of all my courses the Stop Motion Animation wiht Puppets may be a go.
Yikes I say.
All of a sudden I feel *completely* unprepared and unskilled. How could I, how did I, ever think I could do this?!

The other issue is with DH. He's waiting to have a phonecall with the owner of an online poker site. DH is a professional poker player, full time now for 4 years, part time 6 years or so. he's a moderator on the biggest poker info/chat site on the net and blahblahblah... he doesn't do anything halfway that man! Anyway, the poker site is offering him gainful employment with their organization and once he's done his probation and if it all works out he'll be offered a position at "the office". This could be the office in London England, Sydney Australia, Costa Rica or even The Isle of Mann.
*deep breath*

Really, I just want to hear what the offer is.
Really, I just want to know our bills will get paid every month.
Really I just want this financial stress to lift already. It's flattened us under its weight for a few months now. I'd be grateful and VERY lucky to see it lift in only a few months.

So due to the finances I can't get to the store to just buy what I need to follow a certain foodplan I'd like to follow. I need to survey the freezer and continue to use what I have. I do need to spend a bit on some fruit though. I have had precious little fruit and that always makes me feel yukky.

I haven't started cleaning yet but will. And I did not buy cheap sweet things on sale at the drugstore when I went to mail a package this morning. I thought about it and walked away. credit.

I'll say goodnight on that happy note.

12-28-2009, 10:53 PM
A quick check in to keep myself on the path.

I did ride exercise bike for 30 minutes.
I did read advantages and response cards today.
I did eat a healthy dinner slowly.
I am resisting cookies that DH and mom are eating right this minute.

Finally, a day of sane behaviour. :jig::jig::jig:

Credit x 4 :carrot: :cb::dancer::broc:

12-29-2009, 07:15 AM
Diet Coaches/Buddies - A normal eating day, perhaps even better since, due to schedule crunch, I didn't have time for my afternoon snack and got home too late to bother with my evening snack; CREDIT moi. Feels particularly good since I'm still smarting a bit about falling into the bowl of cocoa covered almonds on Sunday.

The gym (CREDIT moi) after work was crowded. I wasn't expecting that until after New Years. A guy kindly let me work-in using his bench - an unusual courtesy at our gym - that gave me the extra exercise of getting up from the bench lifting my dumbbells back onto the rack between sets. Did some good walking when we took the subway downtown and walked across the Boston Common at night. The trees are covered with strings of lights and one huge pile of ice blocks was already in place for the ice carvers of First Night. Frog Pond was frozen but no ice skaters were zipping around. Very few people about which is so striking since there will be zillions to celebrate First Night on Thursday. Was windy and cold which encouraged a brisk pace. The best of winter.

onebyone - Big Kudos for ignoring the sweet things on sale at the drugstore even when feeling bunches of anxiety. You're facing a lot of unknowns. Does working at the home office mean actually moving there? Isle of Man - just WOW. Googled its flag to see the "triskelion" - the three legs. Hope your continuing education class comes about. Despite the anxiety it causes, it should do it's own part in replacing the other anxieties in your current life.

Anne (wndranne) - Yay for holding out. I presume that both your kids are at home full time for the holidays; hope you're remaining sane.

Kim (bennyhannamama) - Yay for TIVO to give a scope for working out on the elliptical. Kudos for getting into your wii. Yep, I've also found that exercise does more for my brain even than it does for my body; just gotta have a dose each day.

CeeJay - Ouch for stress but Kudos for facing it. Reading your Advantages Card and Response Cards while biking is a great idea. And Kudos for eating "slowly."

Readers - day 13
Overcome Cravings

Anti-Craving Strategies - Behavioral Techniques
If you're still tempted to eat something you shouldn't after you've done all five mindset techniques, then try as many of the behavioral techniques below as you need:

. . .
4. Distract yourself. . . . You'll probably initially find that you need a pretty strong distraction to get your attention off the food you crave. Many dieters try to distract themselves by watching TV or reading. I've found that most of the time these kinds of activities are just not compelling enough. If they work for you, that's fine. But you'll also find a number of activities that are potentially more distracting in My Distraction Activities Chart of the facing page. Try as many as you can and assess how effectively each works. Rate each on a scale of 0 to 10. . . .

The Beck Diet Solution, pg 133.

12-29-2009, 02:00 PM
Coaches/Buddies, I made it through that! Yea! My holiday plans ended up changing dramatically at the last minute and I ended up with my grandmother rather than my husband’s family. It resulted in a lot of time in the car by myself. I definitely used food to keep me awake, which I’m not really that upset about. I guess I am just glad to have made it there and back safely and quickly and to now get back on track.

I got my husband a BOSU for Christmas to help with his ski training. I’ve been surprised how into it he has been since receiving it. My trainer and I are going to be working out a schedule when she returns from break in January which will likely incorporate the BOSU as well.

Several of you commented on food nostalgia. I think that there are a few dishes (that as a child I was only luke-warm about) that I am nostalgic for, and none are healthful recipes. Most of them are meat centered, which I was not that crazy about as a kid. But, now having a vegetarian husband they’ve become special treats to me. A problem with that is that when I’ve a special treat/occasion foods around, I feel like I need to finish it up fast so I eat more of it. It’s odd because part of my mind thinks I’m doing something good to get rid of the temptation… Even more finny is that my mother has attached what she thinks is her kids’ sentimental foods to stuff we never had regularly growing up. Makes me laugh when she prepares something that is “our favorite” in her mind, that I don’t remember ever having as a kid.

I’m thinking about giving up TV for 2010.

Hope everyone had a good holiday and is back to their routines!

Today’s Essentials:
Weigh-in: - 1.0 lbs.
Read Advantage Cards two times: read them this morning and will read again tonight
Read Response Cards at least two times: read them this morning and will read again tonight
Ate slowly, sitting down, noticing every bite: not so great at breakfast, but did eat most of it sitting
Gave myself credit when I engaged in helpful eating behaviors: somewhat
Did spontaneous exercise: no
Did planned exercise: none planned
Wrote out food plan for tomorrow: plan to this afternoon/tonight
Tracked today’s food: yes

BennyHannahMama, oh, sweetie! Big hugs to you. I’m sorry you were struggeling last week. Good job for going to bed and getting some rest when that happened. You can overcome this. Good job on realizing the importance of exercise to you. Don’t forget to let yourself rest some too.

BillBlueEyes, excellent job with the spontaneous exercise in the snow. I wax and wane on my fish eating. I know it is good for me, but I never feel motivated to prepare it, even though I’ve lots in my freezer. I got a kick out of my memory is tilted because the supermarket has narrow aisles where it's not possible to ignore size. Veggie wars also made me laugh! I’ll have to find a recipe for the “you-hafta-try-this muffins”. Sounds good. Great job on sharing the sweets at the party. As far as the gym ego, if you’re like me, it’s probably a good thing that you’ve developed (or begin to for me) one. “Spaces between portions” isn’t something that has really occurred to me before to look out for. Thanks for that seed. “Having the tree to myself for my second cup of coffee” sounds like an endearing event and lovely for a Christmas morning. I think I’d just want to add falling snow with a picture window to look out of (oh, and a fireplace) for a perfect Christmas morning. Bummer about the unexpected holiday indulgences. But, in your pre-journey days, would you really have stopped at only 6 walnuts? I had another laugh at We rehashed the whirlwind 24 hours chuckling over how much work is required to present a leisurely appearing magic event

CeeJay, glad you are finding this group helpful. I really do too. Good job for confronting the weight through honesty. Hugs to you for dealing with difficult losses. I liked your new response card and copied it into my deck. Thanks for posting that.

GardenerJoy, good job for checking in! Great job for planning ahead with your dinner party strategies. The Mexican theme sounds really fun. I am so happy for you about reaching your 1st mini-goal. On Christmas! With all of the other life chaos you’ve had lately! You are awesome! Followed by a loss the day after. Wow. Just wow!

Maryblu, oooh! You had horses. That is so great. Another someday goal for me. Great attitude about snow and food preparations. Thanks for sharing the OA story. That was really poignant. What an amazing Christmas present to consider needing an XS. Can’t even fathom that for me yet.
This gave me chills, literally: but I can hardly remember what it's like to be that big

Midlifecrisis57, I can really sympathize with your weariness regarding the time commitment for this. It really does take a chunk of time. I’ve just been trying to tell myself that it helps me to realize the future self I have been dreaming of for years, even if it delays the current trajectory I’ve set myself up on in other projects. It sounds like your new location has a lot to offer. Much nicer than my Midwest! I am really impressed. I know you’ll get to know other people and make friends soon. That is one thing the Midwest is often said to have over the coasts.

Nuxmaga, great job at leaving chocolate chip pancakes on your plate. I’m sorry to hear about the car accident. Those insurance things are always nasty to deal with. Good job for getting back on track after your slip-up though. Congratulations that the test results are all normal. You are a powerful woman to have all of that success at a holiday party. Great for you.

Onebyone, bummer about the secret sweet indulgence. Can’t say I haven’t found myself doing that in the past. So sorry to hear about your mother’s travelling woes. That is really terrible. Treasure those dishes from your mom’s place. I looked for months trying to find old-sized dishes to downgrade too. I ended up getting Japanese style dishes that you put a single food item on a single tiny plate. Good luck on your new plans. I’ve decided to give my pantry a makeover, including a special non-opaque box for my husnand’s goodies so that I’m not tempted to get into them. I think it will have to wait until we are back from vacation, as laundry and packing is on my to do list in the mean time. The class you’re going to be teaching sounds really fun! You can get it on track, or at least fake it ‘til you make it with the teaching. I hope things go well with the phone call for DH. Also, I thought this link might be of interest to you. It is the Thrifty Food Plan from the USDA. I’ve used it a bit and found the information helpful.
Here are some sample recipes, but I think lots of them would need modification to accommodate weight loss.

Shepherdess, really glad to hear about your relaxed relationship with your mother-in-law. As far as getting everything done, guiltily, I really let myself sit back and let my husband handle the stuff for his family. I felt bad, but at the same time, he really stepped up and got it all done. I did help a little bit, but I didn’t take on the responsibilities for things that should have already been done which weren’t. It was a new experience for me that I’ll have to try again. Interesting observations you made about the holiday baking being more about you. I think that is true for most people, as it seems to get them feeling like making these things will bring joy to others. Really great job at planning for stress relievers before heading out on your family visit.

Wndranne, hope you are feeling more energetic or at least got some answers from your doctor and the tests you had done. Great job on getting back on track. Bummer about the migraine, but glad to hear you had success with Imitrex. Sorry to hear about the tough emotional days. Super kudos for not giving in to the junk food and posting here instead. Really super!

12-29-2009, 08:15 PM
Hello coaches:

I ate a small, but tall, jar of pimento stuffed olives, spearing them with a fork one by one as I held the jar over the sink.
Needless to say I was standing up.
Why you may well ask.
Well it was my 1st compulsive reaction to the news that DH is to be in Nassau, the Bahamas, on January 11th for his job interview with the poker company. The owner called him today and requested his presence. He definitely has a job with the company as a "poker expert" but there may be another position for him, but everybody has to meet everybody as so far it's been all on the net and on the phone. There is a giant poker tournament in Nassau and I imagine all the bigwigs will be there so it's a great oportunity to see if DH is a good fit.


Now I did let DH know that job or no job we will get by. And we will. But he needs to go for this 100%. At the very least he'll go to the Bahamas; alas, without me WAAAAAHHHHHHH!

I don't think I should go. It wasn't clear whether I could or not.

If he gets the job there will either more trips there OR we will have the $ to take trips there. This is business and he doesn't need me tagging along. H needs to give them his full attention. His brother has lent him the $ for the plane fare + spending $ in case it's all a big bust and he has to find his way home. Always have a plan B. Always. The company says they will reimburse him the cost of the flight and the accommodations are free. Can I say it again?




Anyway I ate a jar of olives to quell my nerves. I was actually shaking.

I did begin the clean up today.
The space beneath my desk is now free and clear except for my bandsaw and some wood and a rolled up carpet. I think the carpet has to go. Tomorrow I will tackle the space around the sideboard and behind the couch..."the back wall". Don't let me off the hook here coaches! I need you to keep asking me how the clean up is going:yes:

Thanks for listening.

12-30-2009, 12:45 AM
Hello Coaches!

onebyone- sorry for what you are going through. But having your course fill up sounds like a good thing, even though I am sure the anxiety of teaching is fairly high. You can do this, you just have to believe that and start preparing. Hope things work out for your partner in the Bahamas. And thanks for the big thumbs up.

BillBlueEyes- credit for the better than normal eating day.

FutureFitChick-I can so understand eating the treat foods fast to get rid of them. Have done that many, many times. Giving up TV?? Wow. Kuddos for another pound gone.

For me, today was 100%. Second day of 100%.

Giving myself credit for:

-weighing in.
-eating healthy breakfast, snack, lunch, snack and dinner, all slower than usual.
-riding exercise bike 30 minutes this morning.
-reading response and advantages cards while riding bike and listening to my beloved Zeppelin.
-going for a walk with DH this afternoon.
-planning meals and packing lunch for tomorrow.
-resisting goodies at the neighbour's tonight.
-posting here.

I am so grateful to be back on track. Tomorrow is in the bag, as long as I follow my plan. :D Same for everyone here. :)

Hope everyone has a great day tomorrow. :grouphug:

12-30-2009, 05:31 AM
Diet Coaches/Buddies - Cold today; beginning to feel really like winter. Finished the last bagel and whipped cream cheese left over from Christmas, so I will be able to have my granola this morning for breakfast. Getting one step closer to my routine. When I started my journey, I wouldn't have thought that routine would seem desirable to me, but it does now. Contents of lunch vary from week to week and dinner varies every night - both usually from a limited menu with occasional excursions. For eating on-plan, CREDIT moi.

No walk in the bitter cold. Besides I had to revisit the programmable thermostat that I had installed because it wasn't yet working right. Got it on-plan, CREDIT moi, LOL. Then turned up the temperature of the hot water that flows through the baseboard heater to the "winter" level; it just couldn't get the house warm set to the "fall" temperature. Seems like a little denial on my part; yes, Virginia, it's winter.

onebyone - Ouch for pimento stuffed olives as tranquilizer pill substitutes. Your DH's trip to the Bahamas is just so amazing. Working a poker tournament is so out of my experience. I wish him well and hope the results are good for both of you. When the trips do include you, you'll get some warm water swimming which appeals to me right now.

So, we're to ask you to trackOkay so in this last week of 2009 coaches I will do 4 things:

(1) Clean up the living room area so I can use the floor space to do my work outs

(2) Clean and tidy the kitchen counter and the stovetop so I actually want to cook here. Box up all superfluous dishware, mugs and glasses to be given away to charity. Replace with dishware that holds meaning for me.

(3) Clear off the kitchen table so I/we can eat at it for some of our meals

(4) Make a weekly foodplan/buy for it/follow it for the first week of January. Follow Beck to help me stick to it. Kudos for taking the first steps.

FutureFitChick - Yay for BOSU - that demonic device that makes any exercise more difficult. I love it, although it isn't in my routine now; might try to change that. Ouch for the extra driving caused by change of plans. Nibbling while driving long distances is still part of my life. Fortunately, baby carrots appeal to me. I tell myself they're helping my vision, LOL, although I've never bothered checking whether that little bit of childhood wisdom has any basis in reality. I do laugh at your notion of quickly eating up the special treat food to get it out of the way. We're doing that now.

The secret of my “you-hafta-try-this muffins” was lots of orange zest as well as Triple Sec orange liqueur. Seems a waste to use a liqueur as a flavoring for baking, but the flavor was definitely strongly orange. Thanks for the reminder that stopping at only six walnuts was an improvement on my pre-journey behavior.

CeeJay - It's sooooo Beck to be thinking, "Tomorrow is in the bag, as long as I follow my plan." Kudos for that. Yay for Led Zeppelin. Double Yay for Stairway to Heaven. Was a pity that when DS moved out he took all his Zeppelin CDs; I miss them both, although I don't recall feeling that it was about time that Zeppelin got his act together and found a place of his own, LOL.

Readers - day 13
Overcome Cravings

Anti-Craving Strategies - Behavioral Techniques
If you're still tempted to eat something you shouldn't after you've done all five mindset techniques, then try as many of the behavioral techniques below as you need:

. . .
4. Distract yourself. . . . After you've tried a number of techniques, make a list of the most helpful ones in your diet notebook, starting with the activities that were most effective. As you discover additional possibilities, try them out and add them to your list.

The Beck Diet Solution, pg 133.

12-30-2009, 10:58 AM
Good Morning.

I was originally introduced to Beck by Gardenerjoy in another group. It took me a while to find the book, then a little longer to start it. I'm on page 18, but I wish I had started earlier. I don't like to think of myself as a seasoned dieter, but since most of the techniques of the book are familiar to me, I guess that makes me one. :D.

However, I love the 'credit' principle. Normally I am very critical of myself, so this is new to me. And amazing!

I'm a 40 year old, vision-impaired, stay at home wife. Because of a health scare, I lost 70lbs a few years ago, but didn't realize there was this thing called 'maintainance' and I gained about half of it back before I came out of denial. I tend to emotional and bordom eating.

One thing I can say about Beck's techniques, this is the first year I've gotten sugar cookies from my Mom and they have lasted this long. I've been known to eat then all the first two days, and its been a week now and half of them are still left. I also fall into the 'eat them now, so they won't tempt me tomorrow' catagory. ;) Hubby isn't a big help he forgets they are there, so I end up eating his half too.

Looking forward to getting to know you guys.

12-30-2009, 11:12 AM
Coaches/Buddies, truckin’ along here. Getting ready to head out of town for a ski vacation. Knock on wood that I don’t break anything while I’m at it. I am going to try to look at the tourist information to find out where we will be eating and scan some menus to get an idea of what’s there. I have packed lots of snacks to take along (dried fruits, fruit leather, a few power bars). I also need to check if they have Wi-fi at the hotel or not. Looking forward to being outdoors, but hope the altitude and my asthma allow me to still breathe.

Today’s Essentials:
Weigh-in: +.5 lbs.
Read Advantage Cards two times: no
Read Response Cards at least two times: no
Ate slowly, sitting down, noticing every bite: mostly; had snack while driving
Gave myself credit when I engaged in helpful eating behaviors: somewhat
Did spontaneous exercise: yes
Did planned exercise: none planned
Wrote out food plan for tomorrow: no
Tracked today’s food: yes

BennyHannahMama, I do hope you are feeling better.

BillBlueEyes, credit for working your way back to happy routines. It’s really nice that you help keep us all going and accountable to the things we say. Thanks!

CeeJay, you’re on fire! Look at all of the great things you did yesterday! Keep it up!!!

Onebyone, congratulations on getting started with cleaning. That is great. Hope the interview goes well for your husband. Maybe you could take a short walk next time the olives are telling you they will quell your fears?

Patchworkpenguin, welcome to the forum. This is a really great group of people here and I hope you will find it as supportive as I have. Big credit to you for savoring your cookies. That is really terrific. I’m with you on the forgetful husband that leaves tempting food around for me to have to stare at. I’ve decided to make a special basket for him with his treats and foods in it (labeled with his name) to remind him and me that those are his foods he needs to eat. Maybe I should incorporate expiration dates too… Anyhow, welcome to you and I look forward to journeying with you.

12-30-2009, 06:49 PM
I finally got back home Monday evening. We got back to Casper Saturday night and found a foot of snow. It took us a while to dig our way back to our house, so we stayed with dh’s dad. Jackson barely had any snow, and there were lot of grumpy skiers around town. I was happy not to have much snow up there since dh wouldn’t be able to do any winter sports on his knee and I wouldn’t want to leave him alone. But we didn’t have to worry about it. The highlight of the trip was a sleigh ride out on the elk refuge. It was a lot of fun to see them up close. And, of course, watching nieces and nephews (five in all ages 2 to 8) open their presents was a lot of fun as well.

I was worried about weighing myself when I finally got back, but I am down a half a lb since before Christmas. Eating on the trip slowly devolved from virtuous to what I felt was pretty sloppy. But, as I think back on it, it wasn’t terrible. I only had one small slice of pie (yes, BillBE, with the crust) over the trip, when normally I would have had a piece almost every day, and even though I ate too much chocolate on Christmas day, it was less than what I normally would have eaten. However, I did indulge in more sweets than normal, and apparently made up for the calories by not eating as much in the way of real food—it also explains my sluggishness. So I’m trying to get back to healthy eating. The freezer is filled with veggies and I chopped up veggies for quick salads and snacks.

Exercise has also been good. I did get some running in up in Jackson. And also some much needed yoga to calm fraying nerves. Now that we are back, I’ve been getting plenty of exercise doing the feeding. We had a number of the ranch trucks break down all at the same time, so dh and I have been doing most of the feeding since we’ve been back. And since there’s too much snow to run outdoors, I’m back to jumping rope in the living room. I’m thinking of that famous Charlie Russell painting, “Waiting for a Chinook.” I’m keeping my fingers crossed that we’re not facing a similar winter.

Maryblu, I hope you survived the snow storm. Casper was on the very eastern edge of it, and it was a doozy! Of course you were hit much harder than we were. Kudos for stepping on the scale even though you were dreading what it was going to tell you. But so cool that even a small is a bit big.

Wndranne, good for you for getting things back on track. Exercise and eating may not be perfect, but neither is life. I’m intrigued by your vacation from thinking about food. Is that just to take a break from an extra stress and is it difficult to go back to tracking the next day?

Nuxmaga, so sorry about your husband’s accident and the stress eating it caused for you. Glad to hear that he is OK, but kudos for getting back on that horse. Yay for good test results and one less stress in your life. Good job eating for eating better than last year—always good to keep that in mind when we’re tempted to beat ourselves up over mistakes.

Gardenerjoy, I’m glad to hear that you kept up your family Christmas traditions. Your holiday may not be festive, but it will be good for all of you to be close and give each other some support. That’s an important aspect of holidays as well. Yay for the gift of losing weight! You deserve that post-Christmas smugness.

BillBE, I continue to be impressed with your ability to handle party-eating. A muffin split five ways is amazing as well as a plate with space between the servings and seconds on the veggies at Christmas Eve dinner. I liked the trade of chocolate truffles for walnuts. Sounds like a great Christmas, even if there were a few program bumps. Good luck with your calendar full of more difficult food situations.

CeeJay, it is a very difficult time of year, but good for you for realizing that you need to come first. So sorry about the tough year and tough holiday, but good for you for getting back on track.

Onebyone, kudos on maintaining weight, and if losing weight is a cliché of a New Year’s resolution, then I am willing to be cliché. The important thing is that this year, I know I’ll be successful. Creating an environment to support your goals is key—I say that as I look around at the huge mess in my house. Isn’t it funny how large dishes have gotten. I remember when we packed up my grandmother’s china being struck that her dinner plates were the size of most salad plates. And we wonder about our growing waist-lines.

Bennyhannamamma, kudos for exercising again. I always find it helps enormously with my stress levels.

FutureFitChick, I hope that Christmas with your grandmother was a positive change of plans. I know spending the holidays with your husband’s family was an added stress. LOL about your mother making your “favorite” dish that you never remember having. I am so impressed that you are thinking of giving up TV for 2010. I wish I could think about that, but it’s just so easy to veg out at the end of a long day. Good job planning for eating on your ski trip. Hope it is fun, safe and on plan.

Welcome Patchworkpenquin! I have found the idea of credit so helpful, though often hard to implement. So credit for starting Beck and credit for savoring the cookies.

12-30-2009, 11:01 PM
Hello everyone:

BillBlueEyes- I liked your comments re routines being desirable- this is what I am striving for. I have a good routine for breakfast, morning snack, lunch, afternoon snack with a bit of variety but not a lot. Dinner is still a work in progress. Credit to you for eating on plan. Here's a line from Stairway to Heaven that I love- "Yes there are two paths you can go by, but in the long run, there's still time to change the road you're on." Beckian? ;) Really, you need to replace those CD's or arrange to "borrow" them from your son. :lol:

patchworkpenguin- welcome, welcome, welcome. Hope you enjoy the book. I also was really taken with the credit principle. How lovely- just to stop beating yourself up and to celebrate each and every step.

FutureFitChick- enjoy your vacation. Sounds like fun.

Shepherdess-the sleigh ride on the elk refuge must have been awesome. Congratulations on being down half a pound, that is no easy task over Christmas.

For me, another 100% day. Third in a row. Grateful for that.

Giving myself credit for:

weighing in
riding exercise bike 30 minutes this morning
reading advantages and response cards while riding
eating on plan and healthy- 3 meals and 2 snacks
doing quite a bit of strolling while shopping
planning tomorrow and packing lunch
posting here

I am going to do the Beck exercise of tracking whether or not I feel like eating hour by hour and trying to distinguish between hunger, desire, and cravings. I am going to try this for a few days both while at work and also on the weekend, just to see where the differences are.

Thanks for listening :grouphug:

12-31-2009, 12:54 AM
Thanks for the warm welcomes! {don't be offended if I don't post to everyone. And please calll me Penguin, LOL, save yourself some keystrokes!} I had a good day as far as eating. My schedule is off because of the holidays {aren't they all}. I ate out with a HS friend I only see once a year since she moved away. Nice to catch up. I ate half of a BBQ Salad; brought the rest home for tomorrow. What do you guys do about planning what to eat when you don't know where you'll be eating???

I'm following a three meal and two snack plan I got from a Kathy Smith book. {my backup is Intuitive eating, which I have done before}. The plan has you eating small meals every few hours. I have tried this before with some success but them the small meals become huge meals, but I didn't have Judith on my side before! The meals consist of 1 protein and one veg. The snacks I either eat an apple of a choc fiber bar. I either never get hungry or I'm hungry every few hours. From other plans, when I get hungry I eat, so not eating when I'm hungry is a little counter to what I'm used to, and I catch myself thinking "I'm hungry so I get to eat now!. I haven't had a big 'craving' yet but several small ones. I wrote the Overcoming Cravings list and the Behavior list on the back of my ARC along with a short list of distractions.

Credit for:
taking vitamin
eating on plan; all sitting, slowly, but ate an apple while reading/posting
not eating extra snacks {cookies!]
Read ARC before lunch {but not dinner :o I haven't read it twice a day yet!:devil:}
wore pedometer {6678 steps so far}
sitting here hungry but not eating

Not so Much:
I skipped exercise {took a rest day} because I'm so sore from my first kettlebell workout that I'm walking funny. :o
Didn't plan meals, althought I do follow a generic daily food plan {I did pick out four meals to make this week; I usually just wing it deciding what to to eat based on what i feel like making/eating.}

Futurefitchick, If I don't remind Hubby he has snacks to eat he won't eat them and they go bad anyway. We brought home a slice of Sweet Pot pie from his Mom's at Tday and he never ate it, so I threw it out. Have a good vacation.

Hope that made some sense!

12-31-2009, 05:33 AM
:welcome: Penguin (patchworkpenguin) :welcome:

And, in case you didn't get this when you joined six months ago, :wel3fc:

You mentioned that you found out about Beck from Joy (gardenerjoy), but how did you find your way to the 3 Fat Chicks site?


12-31-2009, 05:48 AM
Diet Coaches/Buddies - Did good enough at the party last night; CREDIT moi. We brought red bell peppers and sugar snaps with a light dip. Was pleased to see it gobbled sitting among a table of home made sugar confections. Dinner before we left was simply half a roasted sweet potato in awareness of the food we'd face later. I get involved grinding coarse black pepper on it and slathering it with fat-free plain yogurt. Was rather surprised that I was satisfied; wonder if such a small dinner would work when we weren't going out.

Did gym, CREDIT moi, after work and before the party. Noted that it was the last entry in my workout journal for the year 2009. It's a reward in itself to see a whole year of gym entries.

FutureFitChick - Yay for a skiing vacation. I haven't quite figured out why it's such good exercise (as judged by being sore at the end of the day) when gravity is doing all the work. Maybe it's not, if you only glide down the long winding bunny trails. Hope you have a fabulous time. Good start to have packed your choice of snacks. And, you're welcome!

Shepherdess - That "sleigh ride out on the elk refuge" sounds like the neatest thing ever - gotta add that to my list of reasons to get back to Wyoming, although my thought of visiting is during the warmer months when the hiking trails are open up your local mountains which so majestically tower over our local White Mountains of NH and Green Mountains of VT. Ouch for having to shovel your way back home. Kudos for maintaining during a Christmas vacation with relatives.

Thought of you when opening gifts as many pairs of smart wool socks were received among my immediately family. You're a great influence reminding me that one of the wonder materials for winter is ... wool.

CeeJay - Three days in a row at 100% is a clear trend; Kudos. Good luck with your hunger tracking exercise - let us know how it turns out.

Love that you found Beck in Led Zeppelin. Thanks for the reminder that I can borrow my DS's Zeppelin CDs. Wouldn't be a problem for him since he's ripped them all to mp3's anyway. My favorite part is the word "laughter" in And a new day will dawn
For those who stand long
And the forests will echo with laughter.Makes me cringe every time.

Penguin (patchworkpenguin) - Neat that you can compare this years sugar cookies lasting this long as compared to prior years. Kudos for mindful consumption of Christmas goodies. BIG Kudos for catching yourself before you gained all of your prior loss; it's pretty common around here to read posts bemoaning the regain of all plus some.

Interesting question about how to plan when you don't know what's going to be available. That happens a lot. Somewhere (likely near the end of the book) Beck advises making yourself a generic plan for such occasions. Mine includes the standard techniques: one plate, mostly veggies and salads, no recreational breads, limited liquid calories. All consumed slowly, mindfully, sitting down.

Which of the two Beck books (and workbook) are you reading?

Readers - day 13
Overcome Cravings

As you follow your diet plan and tolerate craving after craving, you'll find that cravings definitely diminish. You won't have to do battle whenever you see your favorite foods. It'll be such a relief to know that you can resist foods you haven't planned to eat, even if the urge to eat is strong.

The Beck Diet Solution, pg 133.

12-31-2009, 06:47 AM
Coaches/Buddies, ended up having a rough day yesterday. I felt like I was doing a lot of “last supper” eating mixed with hurry-up-and-finish-the-special-treats-so-they’re-not-around-any-more. A dangerous combination, I do believe. Today has in store the second to last holiday celebration along with lunch with an old friend. I will really need to do a better job of meal planning when I get home from my trip to be successful on this journey. I looked into the restaurants available where we’ll be, and only 1 place had a menu online. (We probably won’t go there as there are no vegetarian offerings for my husband.) So, I’ll be winging it.

Today’s Essentials:
Weigh-in: did not weigh
Read Advantage Cards two times: no
Read Response Cards at least two times: no
Ate slowly, sitting down, noticing every bite: yes
Gave myself credit when I engaged in helpful eating behaviors: somewhat
Did spontaneous exercise: no
Did planned exercise: none planned
Wrote out food plan for tomorrow: no
Tracked today’s food: yes

BillBlueEyes, congratulations on a year of gym entries logged. That must be a really cool feeling. Great job for squeezing in a gym work out in between work and party. That’s great.

CeeJay, so impressive that you’ve been 100% for three (now in to 4 days). That is fantastic.

Patchworkpenguin, don’t have a good answer about “planning” when you don’t know where you will be eating. I’m facing the same thing. Great job with credit for the work you’ve been doing.

Shepherdess, great job for freezer full of veggies and chopped fresh veggies for salads. Glad you had a good time with your family. I do indeed hope you do not have a winter like that in the Russell painting -- chilling in more ways than one.

12-31-2009, 01:18 PM
I slept in today, I guess I needed it, because I feel much better, also less sore. I spent no little time this morning changing calenders and starting new jorunals for the new year.

Bill, thanks for the spectacular welcome! I'm reading Beck Diet Solution {the pink one}. I do have a generic food breakdown so I'll use that for times I'm unsure.

FFitChick, I like your ticker penguin. I had a ticker up for a while but got sick of it never moving. I used the penguin also, no big shock there.

Better get started on todays 'to-do' list.

12-31-2009, 04:29 PM
but i know it's not hunger (ate lunch 2 hrs ago). Its a desire to eat sweets to distract me from inlaw aggrevation. They are not here right now, but I want to subdue emotions. I want to do something productive instead of ruminate over omissions.
thanks for being here, posting place! venting place! I will let you know how I got through this. I am also struggling with an opportunity to commit to a 6 week exercise program. I want to, of course, but in this snowy climate and with a move coming up in 4 weeks, I'm not sure I can do it or should spend the money. Am I just resisting here? Shouldn't I just go ahead and do it!? what? :?:

12-31-2009, 04:42 PM
Bennyhahamama: how is it going? Are you coping with ways other than the most drastic ones--those ways our appetites have of demanding our attention? I think of you daily....check in soon!

I am so grateful that Bill posts reminders from Beck's book about what to do about craving. I am trying the shallow breathing, and I'm going to have a coffee after I return from a little walk in the 'hood! I must find something to distract, must distract> and time will go by and it will be time for supper and going out to FIRST NIGHT!!!! yeah!!!!

12-31-2009, 07:10 PM
got through the craving spell, it was a craving to get some angst out: so instead of eating over it, I waited for awhile, then wrote about my anger, then felt the anger (I have been denying and fighting it so long!) and then actually turned the tables on my craving by confronting the inlaw, calmly but firmly, and she was ready to listen and we made some connection so now I feel doubly blessed: for not eating and also for getting through and over a bit of emotional baggage!!!! Wow! When you don't eat, you can really make amends and honor your self and others. !!!! Chink away at the walls, the armor, the protection of fat and preoccupation with eating instead of learning and improving relationships!
Another advantage to not eating. stuffing. escaping through food to change mood.

12-31-2009, 08:36 PM
MidLifeCrisis, Congratulations on resisting the craving, confronting your MIL, AND making the connection! Credit worthy indeed.

12-31-2009, 09:08 PM
My weight on New Year's Eve is one tenth of a kilogram lower than it was on New Year's Day 2009. I consider this an accomplishment since I gained weight the first 7 1/2 months of the year and lost for the last 4 1/2 months.

I've been on the program most of the time the last few days, except for posting here. I really consider the posting vital to my long term success. So my New Year's Resolution is to post every day, even if some days it's just the stats.

WI: -0.8kg (new low), Exercise: +45, 1300/1300 (yay!) minutes for December, Food: op (give or take a glass of champagne), Read my Advantages and Responses: no

patchworkpenguin: I'm so glad that you found the Beck book and made it over here! It's great to see you!
In answer to this question: What do you guys do about planning what to eat when you don't know where you'll be eating???
I have meals pre-decided for all of our favorite restaurants. If we decide at the last minute to go to one of them, I swap out my planned lunch for whatever is on my plan for that restaurant. Half of a BBQ salad is exactly the kind of thing I have on my plan. If I truly don't know what I'm in for (usually family pot-lucks), my mantra is "focus on vegetables" and I eat tiny portions of everything else, including dessert so that I don't feel deprived.

FutureFitChick: hope your ski vacation is wonderful!

Shepherdess: Glad that you made it home safely and that you had a good trip, with eating improved over the previous year.

CeeJay: Yay for doing so well on your plan!

BillBlueEyes: good job on the light supper before the party -- your careful attention to the sweet potato probably improves the experience.

midlifecrisis57: Wow! I'm so impressed with your experience of not eating and then working your way to effective communication. Go you!
I don't know the answer to your 6 week exercise program, but since you're having some hesitation, I'm wondering if you could design your own 6 week exercise program that wouldn't involve any expense or going out in the snow and could be easily modified for moving days?

12-31-2009, 09:42 PM
Hi everyone: :newyear:

Just a quick check in to say Happy New Year to you all. Thanks for listening and giving me credit, advice and support.

Not quite 100% today but close enough given it is New Years Eve.

Giving myself credit for:

weighing in
riding exercise bike 30 minutes
reading advantages and response cards while riding
planning ahead and eating on plan
posting here
stopping a complete cookie melt down after 4 cookies. This may not sound like much but it was a bad moment and I probably would have eaten many, many more if I did not stop to think about things for a second-like why was I feeling bad and how on earth eating cookies was going to make anything better. That was a good moment- to just stop.

Take care :grouphug:

And BillBlueEyes- may your forest echo with laughter all year. :lol:

12-31-2009, 09:52 PM
Joy, LOL, I've been doing the same thing with resturants. If I want a good burger and fries we got here. If I want potato or broc cheese soup we go there. I pick my resturants by what I want to eat at the time.

CeeJay, Good job on stopping at four cookies.

Well, I didn't do much today! Slept late, puttered, and knitted in front of the TV for most of the day. Eating has been on plan {until dinner}. Didn't exercise but I'm still sore from the Kbell and HIIT from a few days ago. I feel much better for taking another rest day.

I overate at dinner. I'll do better tomorrow.

12-31-2009, 11:37 PM
took vitamin
Ate well most of the day
made dinner
resisted eating two extra snacks
scraping bottom of barrel for good things to say about today...

Not so much
didn't read ARC either time
over ate at dinner
didn't eat mindfully
didn't exercise
still didn't do laundry from yesterday

Not a bad day overall but I could have gotten more accomplished.

01-01-2010, 08:29 AM
This discussion continues on

Beck Diet For Life/Solution – January 2010 – Support, Discussion, Buddy/Coach (

Please join us there.