Beck Diet Solution - Beck Diet For Life/Solution Ė June 2010 Ė Support, Discussion, Buddy/Coach

06-01-2010, 06:50 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 dieting 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 eases you into changing one step at a time. You'll master one task before moving on to the next. And you'll learn techniques 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 achieve 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 youíve arrived from a search engine, youíve 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 Ė May 2010 Ė Support, Discussion, Buddy/Coach (
Beck Diet For Life/Solution Ė April 2010 Ė Support, Discussion, Buddy/Coach (
Beck Diet For Life/Solution Ė March 2010 Ė Support, Discussion, Buddy/Coach (
Beck Diet For Life/Solution Ė February 2010 Ė Support, Discussion, Buddy/Coach (
Beck Diet For Life/Solution Ė January 2010 Ė Support, Discussion, Buddy/Coach (

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

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

The Beck Diet Solution Ė December 2007 Ė 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 (

06-01-2010, 06:54 AM
:welcome: texasmama :welcome:

And, even though you've been here for two years, :wel3fc:

How did you find out about the Beck books?

And how did you find this thread on 3 Fat Chicks?

06-01-2010, 06:54 AM
Diet Coaches/Buddies - Eating was OP, CREDIT moi, and exercise just barely. Was an absolutely lovely day with a mixture of relaxing among my DW's garden. Yay for three day weekends.

My big news is that it's raining hard with thunder and lightning right now and my basement is DRY!!!! That's big news because I spent part of the three day weekend chiseling out the offending cracks underneath the utility sink in a difficult to access corner of the basement and applying hydraulic cement. So this was the big test, and it worked. CREDIT moi for figuring out how to take care of a nasty problem in our life. And CREDIT moi for being lithe enough to do this; one more example in my life that wouldn't have been possible some 80 pounds ago.

onebyone - Ouch for waking the "craving monster" and for the nail biting anxiety. Sounds like you're right in there fighting the battle. Yep, Kudos for cooking dinner from scratch and for recognizing that you're hard on yourself.

CeeJay - Ouch for "way too busy and working too much" - but sounds like you're doing well with the mirowave in your hotel room instead of indulging in the obvious temptations. And glad to find someone else who likes the fiddleheads - I was a little surprised that they aren't very common.

Joy (gardenerjoy) - Kudos for meeting your exercise goal of 1400 minutes in May. Yay for using your holiday for low-key stuff instead of a grand trip to a food centric event.

Shepherdess - Just WOW for signing up for a marathon - Kudos for the confidence that you can do the work to move up from your half marathons. Thanks for causing me to google your Indian Paint Brush - that's a flashy one alright. (Kinda puzzled about where in the Black Hills of South Dakota one would spear fish?)

Debbie (Lexxiss) - Good joy making restaurant choices with limited options. Yep, real life requires some creative responses.

nathy - That's overcoming a real dilemma - whole grain biscuits carry the notion of good-for-you. Kudos for applying NO CHOICE.

Donna (new2me2) - Bon Voyage on your cruise to Alaska. Love your attitude that rain won't dampen the fun. Can't wait to hear about hiking near a glacier.

ThisTime7 - Yep, work conferences are hard since mucho food seems to go with them. Good luck.

ponee - Yay for that aha moment that the urge passed after only twenty minutes. Always good to be reminded that waiting can help to get past a problem.

texasmama - Yay for day 1 - it is exciting to be staring out. Hats off to anyone who can learn to sew.

Readers - day 30
Stay in Control When Eating Out

When you go to a restaurant, family gathering, holiday celebration, or other special event, you'll encounter lost of triggers: the sight and smell of food, people eating and drinking, people offering you food and drink, a festive atmosphere. Many people apply special eating and drinking rules to special occasions. They give themselves permission to indulge.

That's why so many dieters come undone.

The Beck Diet Solution, pg 214.

06-01-2010, 07:19 AM
Hi beck folks - I arrived at my DS's son. Even on a US holiday there was hardly a soul on the road at 6am. I am glad I missed the deer that jumped in front of the car along the way - it was close.

It was a healthy day yesterday - using my exchange plan - grateful for the willingness to try and make it work. I am transitioning into it.

GS is feeling some better. It was a quiet day - but, still lots of giggles and cuddles.

We got Chinese food last night - take out. I ordered steamed chicken and veggies with a side of a ginger garlic soy sauce. credit It was tasty. I brought lots of my favorites fruit and snack with me.

Tonight DS is making homemade spaghetti sauce with sausage. I plan to limit myself to just a 1/3 cup on my pasta.

read arc/rc - yes
logged food - yes
eating seated, no seconds - yes
stretches and strengthening - yes
feel fullness - once in awhile
tasted food - sometimes
leave a bite - all the time
fork down - some of the time
no beck book

texasmama - WELCOME!

I've read all the posts and greatly appreciate all the support and comments from everyone, - but -

The font size on this computer keeps getting smaller and smaller - I can barely read it. I can't find the doohickie that enlarges the letters. I'll ask someone when they get up. I'll try to catch up later, if I can. I am babysitting my GS all day and I know I'll be busy.

Have a great day. Treat yourself as well as you'd treat a good friend.

06-01-2010, 08:36 AM
Good Morning Coaches.

I have a full day ahead of me with my work split between the ceramic room at the school and then here at home, gathering together prints I have made for the big weekend art in the park I am in. I am still kind of detached from it. I am only a little teeny bit worried about the show. Normally I would be in full-on panic. I know my friends who haven't done it before or only have only done it a few times are. I guess when you've been there 10+ years some parts of it are ho-hum. What's new is I'm probably setting up on my own. Not sure if DH can help me out. Maybe. But I already knew that when I signed on for my shows. Another new thing is I am supposed to be all handmade art prints but I have no clue if in reality I have enough prints to fill a booth. I'm going to flesh it out with paintings. I think if that gets me kicked out so be it. I really really doubt that though. So we'll see what I come up with.

The weather's great today. It's raining. Finally. And the temperatures are at a seasonal 23C. Geez. I was at my friend's house yesterday and saw the free arbour he picked up that's to come to my house. Wish it was here already but he has to get a few screws for it to stabilize it. I have crazy vines that I would like to train onto the arbour to create a shady secluded space to sit under in my backyard. I'd like to be out when the kids are playing soccer back there but I hate being out then so if I had a little privacy nook I would be happier plus it takes the vines off the fence where they grow over it into my neighbour's pristine backyard space. The wildness of those vines must drive him nuts. For me, it makes me happy to see stuff doing its own thing. My yard is a chaotic bit of nature. Even the yard maintence crews look in to see what they could trim/whippersnip/mow and they just walk away. Success!!! They can "clean up" the yard after we move out.

Food-wise it's back to "3 meals a day with nothing in between" for me. No seconds. No standing. No sugar with one exception: coffee packets I just bought at the big Asian grocery store. (:dizzy:wow what a place:dizzy:) I can have two of these today. And I have to eat some green things. I have leftover chicken from yesterday so may make a stir fry of chicken and green baby bok choy (yum) and mushrooms. Good stuff. DH is on his own if I cook that. He'll survive.

Better go. I didn't cancel the clinic appt yesterday so will call in and do it now by leaving a message. Today I need to call my doctor and make an appt for a physical. I haven't had one in a few years now. No real reason except I just wanted to show up thinner and, alas, I am not but I am still older so I'd better go anyway.

Bye Coaches. Enjoy your day.

end of day checklist

no seconds DONE
no standing while eating DONE
no sugar except coffee packets NO
no more than 2 coffee packets DONE
looked through my prints and started preparing for the show NO
cancel clinic appt. DONE
make dr. appt. DONE
eat green thing ATE FRIED GREEN THINGS
eat breakfast DONE
exercise 20 min today NO

06-01-2010, 09:56 AM
Hello Beck Friends:wave:

I'm having a hard time getting going this AM. Too much spontainety and too little of my treasured routine. I posted at SBD and then came here to visit. I lost a post here last night and am somewhate grateful to see a new month which seems much easier to tackle then the old thread. My apologies to everyone I have missed as May personals fade away.

Texasmama, :welcome2: to the Beck forum. I'm finding this program very helpful. I am still pretty new, but I am learning lots about myself.

BillBlueEyes, you gave me my answer the very first thing. Yes, it is hectic, and yes, I have way too many things on my list but they ARE all possible to be put on the list because I am 80 pounds lighter. Great perspective! *credit* for my ability to ride my bike, walk my dogs, mow my lawn, and care for the garden while DH is gone. I can do this. So glad to hear that your 3 day project has such a successful for rain.

Beverlyjoy, glad to hear you made it safe and sound, especially missing that deer. *credit* for willingness to make an exchange system work! Have fun with GS today. I'm wondering how old he is.

onebyone, I love your new avatar! *credit* for a plan for food. I like your end of day checklist, too. Taking the steps you take every day will really help you as you work at finding a food plan that works for you. I am 1 yr. 1 mo off the refined sugar. It was a rough go at first, but I feel so much better now.

ETA-I decided to save, then continue....
My days are getting more overwhelming since I've had my Mom here visiting for a week now. Many times I need to leave what I'm doing and take care of her needs.(I should be doing that now:lol:) I had planned to travel to our other home very soon (DH comes back from Alaska next Wednesday AM) but I have lots to do here first. Food could have been much better yesterday. I ran out of time for my breakfast smoothie/vitamins in the AM while tending to something Mom just "had" to have help with. By the time we got back from the pool it was lunch time. Lunch was OP. Dinner was planned and simple, then my friend called and had gone through more clothes. She wanted to bring them over so I invited her to dinner. Instead of going to bed early, we sat and visited (very sad sometimes). When she left, I basically "overate" by revisiting leftovers from a healthy dinner. Oh, Well. Back on track today. I have a huge list, but am going to start by giving myself permission to take a nap if I feel like it.(my mind is already saying-you have to mow the lawn and pay the bills first....and clean the house....) *credit* for recognizing that I engage in unplanned eating when I'm tired and stressed.

I will check in later. Thanks for being here.

06-01-2010, 10:01 AM
Hello June. Hello great people.


06-01-2010, 10:05 AM
Hi folks! WELCOME Texasmama!!!

Just came on for a quick post before I leave... I am down now to a total of 7 pounds lost! Yay. I'm wearing one of my new pairs of jeans. Yay again, lol. Hope to check in again by tomorrow at the latest.

06-01-2010, 10:35 AM
We got my garden bed all ready, and then it poured. So, it will probably be a few days before I get to plant, unless I want to work in my mud. Lots of activity, some of which I was willing to call exercise. Eating wasn't quite so stellar, but good enough for a strange day. Today should be better and not so strange.

WI: +0.15kg, Exercise: +50 1450/1400 minutes for May, Food: 75%op, Read my Advantages and Responses: yes

Welcome, texasmama!

06-01-2010, 11:52 AM
Hi Everyone,
Back on track after the weekend, getting back into work certainly makes it easier to stay on plan. Still not eating after tea and only having my 3 plan meals a day. Skipped lunch today as I didnít realize it was so late. I was quite pleased with this as I had walked by food shops and been in and out of supermarkets still not feeling hungry. Iím a casual sales rep and I spend 3 days a week going in and out of these places.
One of the dogs has a sore foot so havenít got out for my walk today. Will have to do the treadmill instead tonight. Will start reading stage 2 tomorrow and hopefully this will jeer me up again as I feel a bit slacker than the first four weeks.
Have read my advantages each day but think I need to read them twice a day. Going to make a second set to carry in the car.

Onebyone Good luck with your art show. Your vines sound great I like watching things go natural. Though an arbour would be great and give you the privacy that you want. You are doing well with your food considering how busy you are at the moment.

Beverlyjoy Hope your font size has improved nothing like squinting at the computer. I have an extra large screen attached to my laptop so that my eyes donít get that sore.
Credit for ordering steamed Chinese I always go there with that intention, but then order the satays or something.

BillBlueEyes Glad your basement is dry you must of done a good job. Well done for staying on plan.

Texasmama Welcome:welcome3: to the Becks forum. I am only a newbie on here and this monthly thread is so motivating.

Ponee Well done for getting through the 20minutes.

Seawaters Credit for putting up the kitchen is closed sign. Wouldnít this be good if could close down like a restaurant and only have opening hours. Now with houses in Australia we have all this open plan living and the kitchen is looking at you everywhere you move. Need the old type rooms with one door and you could close it after each meal. These days we have bar fridges in lounge rooms and then you go outside and the beer fridge (plus goodies) is on the patio in your face when you are outside in the yard.
Yeah the distractions at the conference are my worry. LOL

gardenerjoy Hope it clears up so you can plant your seeds. I think preparing the soil would of been good exercise. I am looking forward to when I can get back out into the garden more. With my weight at the moment I find getting down low hard to do. My hanging baskets look great but, DH has to do the soil for me in the beds.

Lexxiss Sounds like your life is very hetic at the moment. You have done well to stay on plan with all that stress.

Sorry if I missed any one. Keep up the good work and see you all tomorrow night. While most of you are all sleeping I will be out walking, then while I sleep you can all go walking. Seadwater and myself are about 12hours in front of you all.
Cheers ThisTime7
Temp ticker

Temp Ticker
:sumo: 283-----271-------------153 :queen:

broccoli 1 for every 5lbs

:broc: :broc:

06-01-2010, 12:16 PM
Yah Hoo
I'm fully fledged done my time and now an official Beckster,
Loving it

06-01-2010, 01:33 PM
I'm finally getting a chance to post after a busy AM. Yesterday was a great day, Beckwise and otherwise. We had great weather and I got out for an AM run and did some yardwork. We had a Memorial Day/Birthday celebration with DH's family last night. His niece just turned 7. I brought a healthy butternut squash casserole (thanks Moosewood!). When we got to my FIL's house, the pre-dinner feast was in session. I had the momentary urge to start in on the cheese and cracker plate, the chips and salsa, or my MIL's deadly artichoke dip, but skipped those festivities and waited for the dinner.

Welcom Texasmama! It's great to meet you. Beck is a great program and worth all the optimism!

Lexiss, it's tough to take care of yourself when you're taking care of someone else. Great job recognizing the problem and moving on.

New2me2, the trip sounds like so much fun. I've always thought those Alaska cruises sounds like so much fun. Sounds like you have a great plan in place. Yay for fitting into new jeans.

Nathy, kudos for resisting that thought to have "just one" biscuit. Great job closing the kitchen for the night.

ThisTime7, congrats on doing your time and becoming an official Beckster! Good job getting back on track after a tough weekend and for paying attention to your own hunger levels even with all the food venues trying to tell you that you must be hungry.

Ceejay, kudos for staying on track while in a hotel room. It's not easy, but you did all the hard work to plan and stay on track. Hope your extra work stress eases soon.

Ponee, kudos for waiting 20 minutes and being rewarded with that " aha" moment. We know intellectually that those cravings will pass, but in the moment it feels like they will last forever.

Seadwaters, great job mentally closing down that kitchen. I also need to follow ThisTime7's example and stop eating in front of the TV. I was good about that for awhile, but now the dining room table is back to a workspace. Hm, this week's task should be to clear that off. . .

Onebyone, kudos for ignoring those cravings and for getting back to practicing all your good habits. Best of luck getting all of your work together for the art show. I love the description of letting your lawn go wild. The wild aesthetic can be a lot of fun.

BillBE, yay for a dry basement! I would say ouch for a hard rain and thunder and lightening, but it sounds like you're enjoying the test of your work. LOL at spearing a fish in SD. I'm sure there's a story in that name somewhere.

Beverlyjoy, great job having a plan in place for your trip and for following it. Great job enjoying a healthy dish. Glad you missed that deer. They have a way of jumping out at the worst possible moments.

Gardenerjoy, ouch for the rain delaying your planting. I envy all of your moisture, but I guess every climate has its challenges. Yay for an active day and for "good enough for a strange day."

Wndranne, waving back. Happy June!

06-01-2010, 09:01 PM
Checking in! It's been a good planned day. I didn't get a nap, but instead went to Costco with a friend. I got the lawn mowed, the bills paid and the dog washed....decided to "close the office" (thx nathy) recognizing the need for a break. I have Caesar Salad for dinner and will go to bed before engaging in unplanned eating.

Anne (wndranne), :wave:

Joy (gardenerjoy), I hope youíve had a good day despite mud!

CeeJay, *credit* for determination to make your health a priority amidst work related stress.

Cheryl (seadwaters), *credit* for closing the kitchen! I wanted to mention, the other night when I was cooking dinner and so hungry-instead of snacking as I cooked, I sliced a tomato and sat down and ate it before resuming cooking. It really helped! Keep pooling and planning and you will see 200, too!

Donna (new2me2),Happy cruising in your new jeans!

ThisTime7, *credit* for getting back on track! Love your ticker!

MerinoGirl :wave:

nathy, *credit* for using NO CHOICE on wholegrain biscuits and chosing healthy strawberries instead. Thanks for sharing "closing the kitchen". It is an idea that is catching on!

ponee, *credit* for reading and learning in order to have "aha" moments!

Shepherdess, *credit* for a stellar holiday with healthy food. Moosewood is one of my favs!

06-01-2010, 09:43 PM
Horrible, horrible migraine today. Thank you for the warm welcome, I will catch up with you all tomorrow.

06-01-2010, 10:54 PM
Hello everyone

texasmama- welcome!!!

ponee- nice list of credits!

seadwaters- for me I find that the less thinking about how far I have to go the better. Concentrating on today is helping me keep on the right track and keeps me from getting overwhelmed.

BillBlueEyes- yay for eating OP- everyone of those days are gold.

Beverlyjoy-kuddos for eating the healthiest you could with take out Chinese food. Good use of resistance muscle.

onebyone-good for you for making a doctor's appointment. I bet there are a few of us here who can relate to putting it off until we lose some weight.

Lexxiss-like the way you just said oh well about the leftovers. Does not take away from all the healthy thing you also did.

wndranne-hello back to one of the great people.

new2me2-hurray for 7 pounds gone and new jeans.

gardenerjoy-we are also delayed on some planting due to huge rain storms over the weekends. Can't wait to get back to it.

ThisTime7-good for you for sticking to your plan. Hope your dog's foot is better.

Shepherdess-major credit for skipping the appetizers. Any kind of dip is my worst indulgence. I would rather have the appetizers than the main course anyday.

For me- a very nice OP day today. I am one pound away from the goal of the next 5 pounds, which I have been trying to get to for what seems like forever.

Credit today for:

walking 40 minutes
eating OP
weighing in
planning tomorrow and packing lunch
checking in with my coaches
reading repsonse and advantage cards


06-02-2010, 04:58 AM
Hi Coaches

Had a good on-plan day. Still eating more during the day - a good thing too because today I have been STARVING. Kept telling myself I would survive but it feels very real. I wonder if that means my weight will be down tomorrow or if I will have and attack of the glutton tonight :eek:. Will need to put the food and the kitchen off limit tonight. I am about to go and cook dinner and am very keen on eating it.

I went to the aqua class today which was great; I also went with my little neighbours to the park when they walked my two dogs . I sat on a wet patch of grass while they ran about like banshees. A great time was had by all and I enjoyed the vicarious exercise. I am trying to maintain the exercises that the exercise physiologist has planned for me. I WILL improve. Credit to me for trying.

Have my lunch out tomorrow - I will plan to eat more calories tomorrow. I do resent paying a lot for food and not eating it all - especially when someone else is paying! Free food! So I will need to get on the website and plan

Anne (Wndranne) - waving - hope all is well

BeverlyJoy - Yay for missing the deer! Besides being a very good thing for the deer it could have messed up your day something awful. Credit for such good planning for the day. Hope your computer gets sorted out soon

BillBlueEyes - Good to hear your basement is sorted out - and by a particularly bendy you

CeeJay - Thanks for the reminder that it is a day at a time - and I can already see improvements that I have to keep giving myself credit for to maintain not only the motivation but the actual activity. It is easy to just wander off and get involved in work which is usually not so good for the body

Debbie (Lexxiss) - Hope you maintained your good day and plan. That is a useful suggestion - if just so hungry sit down and eat something sensible and then get back to it. Thanks for that. Sounds like things are hectic with your mum there and the support you are giving your friend - you are doing well to stay close to plan so big credit there

Gardenerjoy - Hopefully your lovely new garden bed is able to be planted soon. Great exercise result for May

new2me2 - Yay for new jeans that fit - and credit for 7# down

Shepherdess - Credit for warding off the deadly artichoke dip! Plus other tasty morsels. Good luck with decluttering the dining room table. I still can't bring myself to eat ALONE in the dining room - will always eat in front of the TV or it just feels weird. But I need to stop snacking there after dinner

Texasmama - hope the migraine wanes and you get some relief

ThisTime7 - Yay for being an official and signature owning Beckster! Poor dog - ouch! It is always a good excuse to walk when you have a dog

Credits - :flow1:
- Read A&R cards - yes - sabotaging thoughts particularly
- Planned my day - yes
- Made food plan - yes
- Food on-plan - yes
- Posted to the list - yes
- Ate mindfully and seated every time - ate some lunch as I walked to table!
- Put down fork occasionally - :hun: - Yes
- Weighed myself - Yes - back down - 217.4lb !!
- Drank water - Yes
- Exercise - yes - aqua fit :swim: plus observation of dog walking (sure that counts for something)
- Resistance techniques - A lot so far today
- Consciously gave credit for positive eating / exercise behaviours - Yes

Working on - :woops:
Restaurant eating and sabotaging thoughts - Its paid for (free) and I should eat it!

Have a good day Beckies

06-02-2010, 05:35 AM
Diet Coaches/Buddies - After a three day weekend, this working business seems intrusive in my life, LOL. Eating was OP, CREDIT moi, and gym was normal, CREDIT moi. Had a yummy pear for evening snack.

onebyone - Wonderful visual of your corner of privacy space under the vine on the arbor in the corner of wilderness you've created in a compulsive urban setting. The world needs more natural flora and less grass so that the native bugs can grow to feed the native birds and the whole natural cycle - you're saving the world!

Anne (wndranne) - Waving back. Yep, welcome June and summer.

CeeJay - Yay for an OP day. What's your reward going to be for the five pounds?

Joy (gardenerjoy) - Glad you recovered from a "strange day" - those do seem to arrive with regularity, LOL.

Shepherdess - Long live Moosewood - particularly old stained beat up copies of Moosewood. For some reason, I'm particularly fond of its description of making a pot of soup stock each afternoon from the day's leftover fresh veggies. Kudos for skipping the "deadly artichoke dip" - I rarely eat a sane potion of that kind of stuff if I start.

Beverlyjoy - Yay for "giggles and cuddles" to restore the heart after nearly getting wiped out by an early morning deer in the road. Kudos for "leave a bite - all the time" - wish I'd choose to do that.

Cheryl (Seadwaters) - Neat that you walked down the stairs. I admire your can-do attitude on your exercise physio even though it's difficult. [We seem destined to cross-post, <sigh>.]

Debbie (Lexxiss) - Yep, Kudos indeed for recognizing that "tired and stressed" are your triggers. And Kudos again for accepting that a nap is a legitimate activity in life. Sending supportive thoughts as you host your mother and tend to her needs.

Donna (new2me2) - Waving back as she leaves in her new jeans. Congrats on the 7 pounds.

Fully Fledged ThisTime7 - Kudos for having the ability to skip lunch, which must mean that you're not constantly thinking about food, LOL. I know what a sales rep is, but don't know the phrase, "casual sales rep?"

texasmama - Ouch - hope the head recovers promptly.

Readers - day 30
Stay in Control When Eating Out

Dining-Out Strategies

The following strategies can help you to stay in control while eating out. As you read them, watch out for the sabotaging thoughts, such as, I couldn't do that. The dieters I've counseled and I routinely do these things - and we feel glad we do.

Tell the waiter how you'd like your food prepared. Don't hesitate to ask for substitutions or other special arrangements. Many diners routinely make such requests, and waiters are accustomed to accommodating them. The worst thing that could happen is that they can't do what you've requested, but in my experience that doesn't occur very often. Watch out for sabotaging thoughts such as, I'm creating too much trouble for them. Read "What Are You Thinking?" on page 218 to prepare for these thoughts ahead of time.

The Beck Diet Solution, pg 215.

06-02-2010, 08:46 AM
Hi Coaches

Credit moi for stepping on the scale to see at 5lb gain. I'm retaining the fluids once more. I think I am going to get TOM soon. Most likely day? Saturday when I am at the art in the park with no relief person and no one to help me set my booth up. That, dear Becksters, is the way things unfold with me and TOM. Let's hope I am wrong.

Another culprit for the +5lb is the fried finger food platter DH and I shared last night. We had a late dinner, meeting at 7pm and eating out, literally and figuratively in this case, on a patio. He was excited about a afternoon conference call with the owner of the company he works for and figured there'd be 5 people in on the call but there was only one other person. And he was specifically tasked to do a few things. Which he had already completed. Not bad for 4 months on the job.

DH and I also talked about wedding dates. Originally I had wanted to go to city hall on the summer solstice: June 21. That's this month, and also the day before our Dr. appt.'s too, which seems wrong to me to go to the Dr. right after getting married. :?: The other strong possibility is Halloween as we will celebrate the 20th anniversary this Halloween of our first date and we mark our time together from there forward as by my birthday, Nov 4th, we were already solidly committed. Yes, we were one of those sickeningly in love head over heels couples who couldn't keep their eyes and hands off of each other and wished everyone could feel as intensely as we did. Over 20 years it sure waxes and wanes but the committment remains. The tricky part is: will we be asked to move away for DH's job before Halloween? I think we should be hitched before we enter a foreign land. I think. Anyway I was laughing saying he needs to call me his fiance even though we're not even engaged, just getting married. And, btw, where's my rock? ;)

It's crazy 20 years have almost passed. That is crazy to me.

And I made a surprising personal connection with the ceramic teacher who freaks me out. Turns out she can completely relate to me with my mom with alzheimer's and my struggle with it as her daughter as she had the same experience with her mom but I think it was way worse as her mother was aggressive (mine is super passive) and her mom was also bi-polar. She told me they had to have her committed to have her driver's license taken away as she could fool the Dr.'s so well they didn't realize how bad she was-but the family did. Wow. She gave me 2 hugs and now signs her emails with an XO in them. I am relieved to be able to let my guard down.

So these are the big deals and they are indeed big deals. I need to stay right with myself and my food. Being off track makes everything so much more harder than it needs to be as I really beat myself up over it, then spend energy telling msyelf it's okay so I don't beat myself up, and very soon after that I stall out. I stop doing everything.

If my food is not right everything seems to be wrong.

Today's end of day checklist

no seconds DONE
no standing while eating DONE
no sugar except coffee packets nope
no more than 2 coffee packets DONE
looked through my prints and started preparing for the show DONE
cook from scratch today DONE
make promo material for my show(s) DONE
eat green thing nope
eat breakfast DONE
exercise 20 min today nope
70% OP = 7/10
note: while I did eat only at mealtimes, my meals were huge. I'm not really focused on portion sizes yet. But I think I am getting tired of feeling so darn full.

06-02-2010, 09:14 AM
Hello Beck friends:wave:

No time for personals this AM, but I hope to drop by later. My evening went as planned :cp: and I arose early and began tackling the day. My intent was to get caught up on paperwork (which I did) *credit* and begin getting the house spiffed up (which I didn't). Food is planned *credit* and I need to get going to make a 7am land aerobics before walking the dogs *credit* for exercise. I didn't get that nap yesterday, so I've reserved a space for today if I feel like it.

See ya'll later!

06-02-2010, 09:47 AM
Good Morning. Migraine is still hanging on, but it's not as bad as it was last night. I had participated on 3FC off/on... mainly attempting to lose weight by following Weight Watchers (which I still think is a great program). But I could never stick to it... It was a miracle if I could stay on program for an entire day. I quit and rejoined WW over 20 times. Wow. That's embarassing to say. After YEARS of beating myself up, I decided that it wasn't the program that was hard.... I have a problem with binge eating. That's when I started looking for a program geared towards behaviors. I came across the Beck books in my local bookstore, and then came here to see if there was a a forum about them... and there was. So, I am on Day 3. I am not seeing a counselor, but it is something I'm considering. So..... that's my brief history. :)

06-02-2010, 10:07 AM
Volunteering this morning with a well-planned lunch out, Farmer's Market this afternoon -- I hope someone's still got cooking greens after the heat we've been experiencing.

WI: +0.75kg, Exercise: +90 90/1600 minutes for June, Food: 80%op, Read my Advantages and Responses: yes

ThisTime7: Being able to do more in my garden is one of my primary reasons for losing weight. I've also been happy with how much exercise has helped. I worked on strengthening my glutes and thighs and now I consciously use squatting and lunging movements instead of bending over.
Good job getting back on track after the weekend!

Shepherdess: great job skipping the pre-dinner snacks and waiting for the meal -- that's been a key behavior for me to learn and to find the willingness to implement.

Lexxiss: lots of credits of all sorts to cheer for -- I especially like closing the office for a needed break!

texasmama: hope you're feeling better soon! Sending soothing energies your way.

CeeJay: yay for "a very nice OP day today"

seadwaters: good job working through your hunger issues

BillBlueEyes: kudos for being OP with food and exercise even with work intruding into your life

onebyone: love your list of 10. You are dealing with a lot, kudos for recognizing that healthy eating has a useful place in all of that.

texasmama: glad that you found Beck -- the behavior approach has been amazingly helpful to me. I also found it useful to read David Kessler's book, The End of Overeating, from the library. It explains the way the food industry engineers our food so that it's close to irresistable. It got me to quit junk food, cold turkey, which reduced my bingeing behavior considerably.

06-02-2010, 11:01 AM
I had hoped to get a run in early this AM since we have a workshop all day today, but it was raining last night and the roads were muddy when I got up so I went back to bed. Iíll try again this PM. I did do my weights yesterday. I never look forward to that, but did it anyways. Eating was OP despite the chips and salsa I was staring at a Mexican restaurant. I tried to think of any possible way I could justify diving in, but any way I looked at it, it was just extra calories I donít need. Believe me, if I there was a way I could have out thought those calories I would have. I should just take credit for resisting, but Iím a little annoyed that it took so much brain power.

Iím off to the workshop, but will catch up with everyone later.

06-02-2010, 12:11 PM
Hi Everyone,

only short food report about yesterday (had bad conection)

Weight in
Read ARC 1 x (forgot my diary in the car and was lazy to go there, so I read it by heart:-D )
Read Becks book
Eat sitting
Eat slowly (90%) and mindfully(90%)
Eating on plan (90% - plan to have some strawberies for snack, but was hard raining whole day-impossible to pick them.So I had an ice cream(small "czech"Magnum which was planned after dinner - childrensīday, credit for finding that wasnīt as good as I expected, apart from white belgian chocolate)
Giving a credit
Contact you, my dear Buddies
Exercise - 24 min. treadmill , 10 min.legs exercise
Drunk water
After dinner brushed my teeth
At 20.00 I said "goodnight" to my kitchen and closed it (mentaly).

I had a hard time in the grocery. Because of the Childrensīday all my triggers was reduced 50% -OMG new caramel Milka-special edition, I love sweetened condesed milk (remembering of my childhood:-D), chips. I came out of shop like a beaten dog....but WINNER (for the 1 st time I was able no to buy this) Of course, I am in process of streightening my resistance muscles but to tell the true I was regreting myself (feel sorry for myself??), lol. Only one thing stopped me in the shop- in which way I will report about my failure here. At the moment I canīt do it for myself- it doesnīt function. Maybe in time...So thanks a lot for your help...

06-02-2010, 01:08 PM
HI Beck coaches, friends and buddies...

I found out where the font 'zoom' is - so I won't get that teeny tiny print on the computer and not know what to do.

Things are going well for me so far. I've kept my choices to coincide with my exchanges. I am grateful for that. Yesterday dinner didn't happen until 7:30 pm. I had my snack around 2:30 in the afternoon. This is where the 'hunger exercise' came in handy. I could wait to eat without being 'in a panic' about it.

My grandson is three years old and alot of fun. He is feeling much better and just went to take a walk in the neighborhood with Mom. (darn ankle/foot....I can't go) I've got a few minutes to check in.

I was able to eat just a small portion of dinner yesterday - so it worked out well.

With all this playing I've done alot of bending, lifting, twisting and pulling. My back hurts like crazy - but, I brought some anti-inflamitory medicine. That should get me through it. I need to be much more careful about this for the rest of my visit.

arc/rc - yes
eat seated only, no seconds, leave a bite, - all the time
log food/ keep exchanges - all the time
measure and plan - not so much
write in my journal - yes
feel fullness - once in while
taste the food - sometimes
exercise - yes - stretches and strengthening- going up and down the stairs

No beck book

Hoping everyone has a great day.

06-02-2010, 02:42 PM
Hello Coaches from the middle of the ocean somewhere! :) I think we may be somewhere along the Oregon coastline somewhere although cannot see land. It's rainy and cloudy, but it's still wonderful!

My day yesterday went well, I believe I did not overeat. Portion sized were small and the only problem might have been eating a small buffet lunch when I wasn't that hungry. I had a small amount of roast, a spoonful of potato salad, a couple of lettuce pieces with a little drizzle of dressing and less than a cup of canteloupe and honeydew pieces, but the fact that I wasn't very hungry should have made me have water, lol.

For dinner, we ate in the dining room and I ordered a very small entre, just two small medallions of beef and a baked potato. The medallions were small (which was PERFECT because it was later than I normally eat) and the potato was very small. Yay!

Tonight is formal night, so I think it will be buffet for us since we aren't formal people, lol. I HAVE practiced hunger today though, so I'm confident I'll be okay at the buffet.

No formal exercise, but LOTS of walking and always taking the stairs except for one elevater ride up 5 decks.

Yesterday's Beck chapter was about drinking...I must confess I skipped that as I don't drink, lol. Today's chapter was about travel, so I have read that and my cards.

06-02-2010, 11:06 PM
It has been a very good day. Food OP, and I even left some dinner. :cp: *credit* myself for using resistance with thoughts of unplanned eating.Its an early night so I can get up bright and early and tackle paperwork.

BillBlueEyes,*credit* for such stellar and planned food and exercise. Yep, my Moosewood is very seasoned-from cover to cover.

Texasmama, thanks for sharing your history. I hope you are feeling better today.

CeeJay, *credit* for a very nice OP day, and for being very close to your new minigoal!

Cheryl (seadwaters) *credit* for maintaining your suggested exercises and for your conviction that you WILL improve.

onebyone, I agree, when food is off track, other things are much harder. *credit* for insight. Congrats! on your upcoming wedding. It will be fun hearing about your plans.

Gardenerjoy, I have consciously made much more thoughtful choices after reading "The End of Overeating". I feel like what the author has shown is why we are a country filled with food addicts. Since I quit the sugar and fast food dieting has become much easier.

Shepherdess, *credit* for chip and salsa avoidance. I wonder if some things ever get much easier.

nathy, *credit* for success at the grocery even though you felt beaten down afterwards....and for closing the kitchen again.

Beverlyjoy, what a great concept to have to "wait" to eat and not be in a panic about it. *credit* for many steps you are taking to stay OP while away from home. Take care with your back and enjoy your family.

Donna (new2me2), glad you're checking in! *credit* for vigilance while traveling. I'm only speaking for myself, but I would give myself *credit* for a sensible lunch when not that hungry. I don't skip, but eat light.

06-03-2010, 12:05 AM
Hi All,
A quick check in--8600+ steps, credit. Tracked food, and under calorie goal, credit. Left some injera bread on my plate at the fabulous Ethiopian restaurant, credit. The lentil stew was incredible, and I left none of it. Went for Chinese and fresh spinach with garlic, credit. I have my first Farmers Market show on Saturday--feeling nervous. I didn't think about the implications of being outside in the heat--I hope I don't melt. . .and I need to plan to stay away from all the baked goods.

Have a good night!

06-03-2010, 05:55 AM
Diet Coaches/Buddies - Spent the time when I'd usually take my after-work walk waiting for a contractor scheduled to do an estimate on installing a chimney cap. He never showed up. Oh Well. The small silver lining was that I didn't eat my afternoon snack since I didn't walk, and by some convoluted logic my brain thought that made sense; CREDIT moi.

onebyone - It's neat the way you make your list public in the morning and complete it in the evening; Kudos for letting it all hang out. My vote is for Summer Solstice for your wedding - you'll then have reason for two anniversary celebrations each year. And the weather is more likely to be pleasant. And you avoid the temptation to get married in costumes, LOL.

Anne (wndranne) - Waving. Need help. On the news is the story of the guy who found a - 4.5 billion year old meteorite by the road in Oregon ( What did planet Earth look like 4.5 billion years ago? Did we start out looking like Saturn?

Margaret (Nuxmaga) - Just drooling over that lentil stew at the Ethiopian restaurant. Kudos for leaving some injera bread - I find that stuff addictive and want to finish off every morsel that's collected juices from the meal.

Joy (gardenerjoy) - Yay for farmers' markets. Maybe you're the person to write the book, Exercising While Gardening, LOL.

Shepherdess - Ouch for muddy roads. I'm off to our favorite Mexican Restaurant for Friday dinner with friends - I'll keep your success in mind since I'm already wrestling with how I'm gonna deal with their chips and salsa while we wait for our food to arrive.

Beverlyjoy - Yep, 2:30 to 7:30 is a long stretch without a snack. You might have to adjust your snack time to fit your DIL's dinner schedule. Ouch for the back flareup - hope you can hold it all together so you can continue to play with that 3 year old GS.

Cheryl (Seadwaters) - Ouch for "STARVING" - Yep, gotta believe that's your body complaining about all the effort it's going through to burn fat instead of some simple sugars floating around in your blood. Thank you, thank you for your wonderfully convoluted Sabotaging Thought about not wishing to waste FREE food at a restaurant that someone else is paying for. Please beat that one and then post about it so I can have a new role model since I can wrestle that thought for the entire course of a meal, LOL.

Debbie (Lexxiss) - Big Kudos for leaving some dinner - he says with jealously.

nathy - Kudos for exercising your resistance muscle at the grocery store. Yep, feeling sorry for yourself happens, but that's where Oh, Well can be used.

Donna (new2me2) - Big Kudos for eating sanely while on a cruise. I'm interested in your report since the food thing is a major barrier to my considering a cruise - and those Alaska shore line cruises are pretty appealing to me. Especially if you can go ashore periodically.

texasmama - Neat that you figured out that you wanted a behavior program and then went and found Beck. That would seem to give you a boost in accepting her CBT strategies. Kudos for ceasing to beat yourself up - wish we were all successful at that in all places in our lives.

Readers - day 30
Stay in Control When Eating Out

Dining-Out Strategies

Go with a friend. Choose someone whom you know won't try to push food on you. Perhaps you should go with your diet coach.

The Beck Diet Solution, pg 214.

06-03-2010, 06:19 AM
Dear Coaches

I am sitting here listening to the teaming rain and feeling all snug and happy indoors - I am a bit of a puddle duck and do like rain. I will no doubt grumble on my way to the pool tomorrow. The glutton did not strike last night and could have done so today. Lunch today was delicious but a BIT off plan - different winter menu started and I have to say I left nothing on my plate. A shame that my weight has gone down for 2 days - will no doubt bounce up again tomorrow - sigh. But I will get right back on plan and eat sensibly for the rest of the day

BeverlyJoy - Glad you have sorted out your computer. Hope the back settles but your food definitely seems to be under your control

BillBlueEyes - Ouch for back at work after a long weekend. Cross posting - hmmm. Before I complete my post at night and cut and paste into 3FC I always refresh the screen to see if you or any other early birds have posted again so I can respond - but still get behind (or caught in the wrong month!). And a good thing I just refreshed the screen because there was your post! And as you will see I have yet to beat the convoluted Free Food convoluted Sabotaging Thought. Did pretty well but didn't beat it into submission

Debbie (Lexxiss) - Credit for an on-plan day and your great resistance

Donna (new2me2) - You sound so organised with your food on your cruise - and your attitude means it will probably stay that way. Enjoy your sightseeing

Gardenerjoy - I like your description of the ergonomics and the exercise opportunities in gardening - you take every opportunity which is inspiring

Nathy - Sweetened condensed milk! Childhood comfort food with memories of camping - great credit to avoid it. Having to report ones's off plan eating does have a positive effect

Nuxmaga - Things seem to be going well so credit to you. Lentil stew sound yummy for this vegetarian at heart. Injera bread? Sounds good. Good luck with organising for the Farmer's Market - and the heat - especially if you are out in it and can't get away. I am so enjoying the cool here and the rain after a hot summer.

Shepherdess - Defeating chips and salsa is pretty spectacular. I would love to get to a place where food was almost irrelevant - a means of nourishing the body when necessary - as opposed to the obsession it seems to be becoming as I get more into dieting. As Beck says - it does get harder. I would have hoped that maintaining was easier but of course not!

Texasmama - again hope that headache goes away. Lots of support and sensible, experienced people here. Hope Day 3 goes well

Credits - :flow1:
- Read A&R cards - yes - before lunch
- Planned my day - yes
- Made food plan - yes
- Food on-plan - almost
- Posted to the list - yes
- Ate mindfully and seated every time - so far
- Put down fork occasionally - :hun: - Yes - made an attempt at the restaurant so I didn't continually shovel food into my mouth
- Weighed myself - Yes - back down AGAIN - 217lb !!
- Drank water - Yes
- Exercise - No
- Resistance techniques - A lot so far today
- Consciously gave credit for positive eating / exercise behaviours - Yes

Working on - :woops:
Getting back on track straight away and not thinking I have blown it - because I haven't!

Have a good day Beckies

06-03-2010, 10:35 AM
Hello Beck friends:wave:

Food is OP, feeling good today. I have really felt the good influence of Beck principles in relationship with my chosen WOE. *credit* for persistence. A busy day is planned and I still need to think out an evening event. I'm going on a 4 hr road trip with friends which doesn't have a plan for dinner yet. I'll call after exercise for details.

I'll stop later for personals. Have a great day everyone!

06-03-2010, 10:55 AM
I may be overdoing it a bit on exercise. I seem to have less energy this week than last. Or, maybe, it's just being busier that's doing it!

WI: -0.15kg, Exercise: +70 160/1600 minutes for June, Food: 90%op, Read my Advantages and Responses: yes

BillBlueEyes: there are actually books on gardening as exercise! I found three at my library when I went looking, which just astounded me. My favorite was Gardening Your Way to Health and Fitness by Bunny Guinness. Get Fit Through Gardening by Jeffrey Restuccio was pretty interesting, too -- it actually had workout routines like weed for 5 minutes, then rake for 5 minutes. But I wasn't willing to do the set up required for that sort of plan.

06-03-2010, 11:57 AM
I would have thought a Range Management workshop would be active, but we spent most of the time standing around looking through plant identification books. Itís funny that all that standing around can make you so sleepy, but DH and I were both joking that by the end of the day, we were both ready to take a nap next to so some sagebrush. I didnít feel like going for a run in the evening, but I did anyways, so credit for that.

Food was not great. They did serve lunch at the workshop, but there wasnít much there for me to eat. I got home sleepy and hungry, a bad combination and started munching trail mix with no mind to portion sizes. Oh well. Just a reminder that I need to plan better. I knew there wouldnít be much for me to eat and I either should have packed some food for myself or planned on feeling hungry and prepared to deal with it. But instead I just thought things would magically work themselves out. So lesson learned.

Seadwaters, yay for feeling snug and happy indoors while the rain falls. Kudos for getting right back on plan after eating a bit too much at lunch. I have a tough time leaving food on my plate as well.

BillBE, itís annoying that the contractor didnít show up and you missed your walk. I think skipping your snack deserves some credit. Any slight change in my plans sends me snacking so a change from that pattern always deserves credit.

Nuxmaga, lentil stew at the Ethopian restaurant sounds fantastic and healthy. Kudos for leaving some bread on your plate. Best of luck surviving the heat and the baked goods at your Farmerís market.

Lexxiss, cheering you on for leaving some food on your plate. Iím still a card carrying member of the Clean Plate club. Yay for feeling positive about Beck! Best of luck on your road trip and credit for planning ahead.

New2me2, yay for a cruise that serves small (or should I say normal) portions! Kudos for practicing hunger and for getting in all that walking.

Beverlyjoy, kudos for remembering those lessons learned from the hunger exercise and not being in a panic about a late dinner. I still struggle with that one.

Nathy, great job coming out of the store a winner! It is difficult when food is tied to strong emotions and it seems like so many memories are centered around eating events.

Gardenerjoy, I need to take some tips from you about planning difficult food events ahead of time. Itís so important to staying on track. I hate those heat waves and the end of cool weather vegetables. My kale is just starting to sprout, so if you havenít found any, maybe I can send you some, LOL. Kudos for being so active. Hope the tired is a good tired.

Texasmama, hope youíre feeling better. Iíve been lucky enough to not suffer from migraines. The behavior aspect is pretty unique to Beck. There are lots of good diets out there, but sticking with them is the tough part. Kudos for taking the plunge into Beck.

Onebyone, congrats on the bride-to-be. I agree with BillBE about the summer solstice wedding. DH and I have 2 anniversaries, one in Sept when we got our first apartment together and one in July when we actually got hitched 7 yrs later. If we forget one, we can usually celebrate the other, LOL. Kudos for recognizing that staying on track makes your life easier. Youíve got a lot going on right now, so itís an important realization.

CeeJay, yay for the 5 lb mini-goal being in sight! Great job staying OP to make that happen, particularly when your life is so stressful.

06-03-2010, 12:18 PM
I have to laugh at this....I was feeling stressed about getting ready to do Stage 2, and plan eating, etc...I was going around thinking " I really don't know how to think like a thin person yet"...(credit for knowing things need to change !).
There was even some stress eating involved.

Turned out I had jumped ahead in the book 40 pages to the "Cheat Sheet" pages, and had not even been through all the strategies/success skills

Duh. Feeling much better now. There is a roadmap and I will follow it.


06-03-2010, 09:12 PM
Hello all, I'm going to jump right in here! :) I am working on stage 1, just got the book last week. I have to run out the door to class, but I will be back! I am so excited to see the Beck plan here in 3FC. Can't wait to get to know you all!s

While I was at class, my new scale arrived (it also has a body composition thingy on there too, which should be fun). So I give myself credit for biting the bullet and buying a new scale (I have been really scared to have one before, until I started weighing myself at the Y for the 100lb club challenges this month). I already started on a very low key plan with my doctor and nutritionist but I'm holding off on even peeking ahead in the book right now until I get part 1 down pat. I got my business cards and my index cards and my little box today. :) Time to take a deep breath and not try to do everything at once!

06-03-2010, 10:19 PM
Hello All,
Welcome to our new members!

I tracked food, credit. Didn't get under calorie goal, oh well. Made dinner rather than giving into eating out, credit. Didn't walk at lunch, sigh. It was a beastly hot day and I need to walk the halls at work or something to get some exercise. Went for the lesser of the evils when I craved something sweet after work, credit. After work, I walk by a vending machine, gift shop and drug store on the way to the car, and I am very subsceptible to getting a junk snack.

onebyone--I vote for Summer Solstice! My husband and I have two anniveraries--the one when we first went out(which is the full moon in April) and our wedding date in June. It is fun to celebrate twice!

Bill--I was actually disappointed by the large portion of injera bread, because I felt the old compulsion to eat it all, in spite of not needing that much, so it was a victory that I did leave some!

Beverly Joy--sorry to hear about your back. I've had back troubles, and it is very frustrating. Jon Kabat-Zinn's body scan exercise helped a lot, as did the McKenzie exercises.

Hope to do more personals soon.

06-04-2010, 04:58 AM
Dear Coaches

Well it has been rain, rain and more rain. A lot of local flooding but not here. Mind you I live in a pole house and occasionally think about sliding down the hill. But it is wonderful to be able to work at home with the thunderous rain on the tin roof. And the pool was of course the best place to be - any sort of outdoor activity was impossible. I have had a good on-plan day so far today. My weight was down again today for the third day in a row which is great. The cold and wet brings out the inner glutton whom I have to severely spank and send to the naughty step occasionally - am currently winning that battle so Credit Me! Tomorrow morning I am going to go to the local farmers market and see what I can pick up to cook over the weekend - unless it is totally rained out of course

BillBlueEyes - well you have two posts to catch up on today because I have jumped the gun and am posting early to snuggle down and enjoy the rain after I turn off this computer beast which is occupying a lot of my time. I am hoping I am using fat with all this hunger. Does your post mean I can eat MORE on the days I exercise??

Debbie (Lexxiss) - Hope you had a great day

Nuxmaga - Great list of credits - and huge credit for walking past those alluring vending machines - they are not to be trusted

Onebyone - Summer solstice sounds like the romantic choice - and it is soon!

Ponee - Glad you realised you had leapt ahead to the "advanced" part of the program! It is much more manageable in small steps

Shepherdess - I also find it amazing how doing nothing at a lecture / class / workshop not only makes you sleepy, it makes you starving. Well sone for pushing yourself into and energising run. Ouch for off plan eating but as you say - lesson learned

Tigerchild - Great self control to do the program stages one at a time - well done. It is good if you try to 'master' the early stages first apparently. Great to see you here and good luck with your progress

Credits - :flow1:
- Read A&R cards - no
- Planned my day - yes
- Made food plan - yes
- Food on-plan - YES
- Posted to the list - yes
- Ate mindfully and seated every time - yes
- Put down fork occasionally - :hun: - not really - will try for dinner time
- Weighed myself - Yes - back down again AGAIN - 216.4 (-0.6)lb !!
- Drank water - Yes
- Exercise - Yes - :swim:
- Resistance techniques - A lot
- Consciously gave credit for positive eating / exercise behaviours - Yes

Working on - :woops:
Planning for the weekend and developing a shopping list for the farmer's market

Have a good day Beckies

06-04-2010, 07:03 AM
:welcome: tigerchild :welcome:

And, in honor of your first week on 3 Fat Chicks, :wel3fc:

How did you find out about the Beck books?

And how did you find this thread on 3FC?

06-04-2010, 07:16 AM
Diet Coaches/Buddies - Eating OP and gym; CREDIT moi and CREDIT moi. The challenge is this evening at our favorite Mexican restaurant. I know how to do well with the entree, it's those d*rn chips and salsa to be dealt with.

Decided to ignore the clouds and walk to the gym with no rain gear. Walked home in a WY style cloud burst with lightning and thunder; got soaked to the skin with sneakers also soaked from the rivers of water running down the sidewalks. Felt kind of good - reminded me of childhood.

Margaret (Nuxmaga) - Ouch for passing so many temptations daily to get to your car - with Kudos for just walking right by. You made me think about the injera bread; maybe next time I'm at an Ethiopian restaurant I won't eat the bread from the basket and only eat the ones under the food. That would help with my problem of being done with the meal and facing a platter of injera bread saturated with yummy flavors.

Joy (gardenerjoy) - Yay for too much exercise - it'll make you younger. Can't believe that someone beat me to the genius idea of an exercise while gardening book. I'm astounded also.

Shepherdess - Ouch for recovery eating - that one can get to me, also, as well as expecting things to "magically work themselves out" instead of planning for some odd event. Maybe you'll be the one to convince the state of WY that vegetarians exist, LOL.

Apparently, you'd better watch out because the BBC suggests that your little friends aren't so dumb, BBC - Crafty Sheep Conquer Cattle Grids (

Cheryl (Seadwaters) - Well, two days now of "rain, rain and more rain" should well mean flooding. (What's a "pole house?") LOL at the "naughty step" - in US English we get sent to a corner. Yep, you do have to eat more on days you exercise - to prevent losing weight. I just read an article on the web with the rather unremarkable insight that the advice to eat before exercise was wrong - if you don't eat, your muscles will be forced to burn fat! Of course, they pointed out that the athletes who ate before performed better, LOL.

Debbie (Lexxiss) - Good luck with your four hour road trip. It's hard for me to stay away from thinking about food when in the car for that long.

ponee - Yep, there's a roadmap - you just follow the yellow brick road.

tigerchild - Kudos for diving right in with the book, scale, and supplies. Yep, practicing all the strategies is key to mastering Beck. Are you reading the green book?

Readers - day 30
Stay in Control When Eating Out

Dining-Out Strategies

Plan in advance how much you're going to eat. It's fine to eat a little more than usual - perhaps up to 25 percent more calories than you ordinarily would have eaten for that meal. If you don't eat out very often the extra food shouldn't appreciably slow down your rate of weight loss.

The Beck Diet Solution, pg 214.

06-04-2010, 08:38 AM
Hi beck folks... DH's server was down yesterday - ugh. It would have done me well to have had internet access yesterday.

Yesterday was the first time in several weeks that was so off. I just gave in to all the goodies in their home. It feels terrible. It was like a frenzy of eating things I hadn't eaten in a long time - lots of chocolate, graham crackers, cheese crackers, and pie. I think I was just not willing to keep trying my resistance techniques once I gave in to the food. Sigh.

Today I am willing to try again. Onward.

DH asked me to stay one more day. He's needed to do so many things while I've been here this week. Today he has the whole day free. Today I planned to go home - but, we could finally have some time to hang out.

I've enjoyed my time here.

Have a GREAT day everyone.

06-04-2010, 10:57 AM
NSV: I wore a shirt tucked in with no jacket yesterday for the first time in, oh, twenty years, at least. It was a nice slightly dressy summer look that I missed having in my repertoire.

Credit for making chocolate frozen yogurt with a peanut butter ripple and not licking anything! It took repeating my mantra "wash it off" and dumping everything in the sink as quickly as possible, before I had time to think about it too much.

WI: +0.25kg, Exercise: +75 235/1600 minutes for June, Food: 80%op, Read my Advantages and Responses: yes

Shepherdess: Good job on getting your exercise in when you didn't feel like it and learning from the food experience.

ponee: yay for realizing that a) you're not ready and b) you've got a roadmap to get ready! That seems like a very powerful epiphany.

tigerchild: welcome! kudos for starting off with a new scale.

Nuxmaga: good job working out the lesser of evils when hungry.

seadwaters: way to go resisting comfort foods on rainy days -- they do seem to go together, but a swim and working with rain on the roof sounds much better!

BillBlueEyes: yay for enjoying walking in the rain!

Beverlyjoy: ouch for the uncontrolled eating but good job finding your way back to willingness.

06-04-2010, 04:11 PM
Hello Beck friends:wave:

Another busy day here. I got home very late last night but got to the pool at 730am for water aerobics.*credit* I had errands around town and had some spontaneous exercise while the car was at the shop. I feel good today and tried to "think like a thin person" while I was out and about. Had a thin person yummy lunch but contemplated taking a rain check in favor of a nap on this afternoons planned hike. *credit* I'm going to do it anyway and may get back for personals later.

06-04-2010, 07:40 PM
Hello all!

Welcome Tigerchild!

Things are still going well. I overate slightly yesterday when the carving guy at the buffet sliced me a hefty portion of roast, but fortunately had not taken much other stuff. I'm eating only about 3 times a day which is unusual for me. My portions are still small although I'm probably eating more at one time than I normally do per meal, but eating only 3 times evens that out.

We had our first port yesterday which was Victoria, B.C. My friend and I just walked around the downtown area for a while. I had a craving for something sweet and there was a chocolate store there and fortunately they were giving out small samples. I had one of those and that was enough. Yay. I also found my charm for my 1st 5 pounds's a maple leaf to remember Canada.

We are at sea today, tomorrow is Juneau, where I have a ziplining/glacier tour combo.

I've been reading my book & cards every day. I've been taking the stairs when possible and I've been practicing hunger. :) We've been eating at the buffet mostly but I've been taking very small portions, so it's been okay.

06-04-2010, 11:09 PM
Hi All,
I'm melting here, but am packed up for the craft show. I'm hoping we don't get the forecast thunderstorms. I have been "magically hoping" things will work out foodwise tomorrow at the show, which is not going to work. I am up several pounds. Oh, well. I need a strategy tomorrow. I'm being distracted by visions of baked good vendors. . .sigh.

For the good news though, we got a call that a spot opened up at our local CSA farm, and we got to go pick up veggies this afternoon! Has anyone had kohlrabi? I've never had it. There's all sorts of good lettuce, green onions, sugar snap peas and radishes. I am excited.

Well, off to bed for an early morning.

06-05-2010, 12:03 AM
Hello all!

Today has been a pretty good day. I made my advantages deck. :) I am still working on sitting down for every meal, I think that's probably going to be THE hardest thing that I have to master in this stage. I had lunch on the run, but did sit for breakfast, and took my time and ENJOYED dinner. I could have planned my time better to sit for lunch, but I chose to try to do two things at once (catch up on email and eat). Next time I will choose differently! I'm worth it!

Today was such a busy day, it's almost the end of the school year, so lots of events going on at my kids' school. I was in and out of there about 3 times today! :dizzy: I know that it's only going to get more frantic until school is out for the summer, but I am guarding my time at the Y to work out. Even though normally I would be binging myself silly and tearing out my hair from the stress, exercising and making the effort to take a deep breath and make calm choices has paid off--mostly in lowering my stress level! I actually feel happy and upbeat instead of cranky and snappy. I am still a little scared to try the hunger/meal skipping experiment because of everything else going on...I think I'm going to concentrate on the habits first before I move on to the experiments. I'm not going to let fear/anxiety keep me from doing them, though. I think I will have a better chance of success and learning if I'm a little more grounded in "the basics" first!

Cheryl: Did you make your list for the farmer's market? What did you get? It is super rainy and dreary here in Seattle right now too.

BillBlueEyes: I was browsing the library shelves, looking for something that would give me a little more eating plan structure (I have been calorie counting for about a month now) oddly enough, and I found the book. When I picked it up and thumbed through it, it really appealed to me. Intellectually, I know the formula for weight loss but I've always known I needed a cognitive/behavioral plan as well. I had thought about adding a therapist to my weight loss team, and I might still, but I think I'm going to give this a whirl first. I discovered 3FC a few weeks ago, when I put "weight loss support board" in google. I was surpised and delighted to see a board dedicated to Beck--I don't know how long the subboard has been here but I never noticed until after I got the book!

Gardenerjoy: Congrats on the tucked-in look! That must have felt wonderful. I bet you looked great too! :)

Beverlyjoy: You have an awesome attitude. You are real about overeating, but you know you are going to get right back on plan! That is so powerful! I'm happy you had such a good visit.

Donna: It sounds like you are having a great time! That is really cool that you were able to have a little sample, enjoy it, and be satisfied! That's neat that you were in the perfect spot to get a charm to reward yourself too.

Nuxmaga: I love kohlrabi! It's one of my favorite veggies we get from our CSA! I peel them if they need it, chop, and stir fry them. They are also really good steamed. I think they taste a little like broccoli stems (my favorite part of the broccoli) but with a little more flavor. Very mild and tasty. If you get any leaves they are pretty good in stir fry too as long as they're young. :)

06-05-2010, 05:26 AM
Hi Coaches

Today was sunny and pleasant - a good day for the Farmers Market. It was enjoyable to buy grass fed Angus Beef and Salt-bush Lamb - both of which are as high in Omega 3 (well certainly the lamb) as Salmon! And I got lots of fresh veggies. My freezer is replete with all sorts of goodies. I managed to walk about without too much difficulty and got to park nice and close. When I came home and had a bit of a rest I took the dogs to the park by myself - for the first time in a year - so I must be feeling better both in mood and physically. I have taken them with the local kids (where I sit in one spot and they all run around me) but this is the first time I have felt physically able to venture out with them on my own. The exercise is paying off!

Credits - :flow1:
- Read A&R cards - no
- Planned my day - yes
- Made food plan - yes
- Food on-plan - YES
- Posted to the list - yes
- Ate mindfully and seated every time - not at lunch time
- Put down fork occasionally - :hun: - ummm - no, not yet
- Weighed myself - Yes - back UP AGAIN - 217.8lb !! Tomorrow is weigh in drat
- Drank water - Yes
- Exercise - shopping and dog walking
- Resistance techniques - A lot to stay away from market food - which I did except for a planned lunch
- Consciously gave credit for positive eating / exercise behaviours - Yes

Working on - :woops:
Staying positive and on plan

Have a great day Beckies

06-05-2010, 06:17 AM
Diet Coaches/Buddies - Last night I did the Mexican restaurant in style and On-Plan; CREDIT moi. Had a stew (Pozole del Dia) made of white corn and pork with cilantro, onion, oregano, and lime garnish - yummy stuff and I left most of the corn in the bowl!!! As for the chips and salsa, I asked for a spoon and dished the salsa onto my chip which I used several times. So, I had a nice appetizer of fresh salsa and only consumed about 4 chips. Separate CREDIT moi for that part alone since I planned to do that.

The days exercise was to walk to the restaurant and then to our friends house for tea and dessert. CREDIT moi for the walking in a delightful early summer evening.

Margaret (Nuxmaga) - Yay for that slot on the CSA! Count me as another kohlrabi fan. DW sautes it with some garlic just like she does broccoli - we love it. Yep, "magically hoping" just isn't as powerful as planning, LOL, I've tried that many a time.

Joy (gardenerjoy) - Congrats on your twenty year spiffy summer look. And Kudos for the no-lick construction of that yummy sounding yogurt. You're on a roll with that exercise accumulation!

Beverlyjoy - Yay for some relaxing time. Ouch for the attack of the "goodies" - perhaps you can mentally rename them baddies with an image of their Crisco. Your resistance techniques are still there - they're willing to wake up.

Cheryl (Seadwaters) - Big Yay for walking the dogs by yourself with Kudos for the exercise that got you there. Interesting that Salt-bush Lamb matches the Omega-3's of Salmon - hoping that Shepherdess comments on that for American grown lamb.

Debbie (Lexxiss) - Yay for an active day - you "thin people" are like that.

Donna (new2me2) - I'm loving this cruise. Is Victoria, B.C. still the most British city in the Americas? Good recovery there after a carver got generous with the roast beef. Happy "ziplining" today - hope you tell us what that means, LOL, but it sounds fun.

tigerchild - Yay for "ENJOYED dinner" - that's taking care of yourself. Neat how you found the book, the 3FC site, and this Beck Forum. Yep, noticing how often I ate while not sitting down was a big surprise to me. I never carried a plate to the table without taking a bite, LOL.

Readers - day 30
Stay in Control When Eating Out

Dining-Out Strategies

Plan what you're going to eat. Check to see if the restaurant has a menu posted on a Web site. Think about which foods you might eat and the size of portions you should consume.

The Beck Diet Solution, pg 214.

06-05-2010, 08:39 AM
Hello Beck friends:wave:

I'm up early for chores and am planning for a day of exercise and healthy eating. My "thin person" did great yesterday until after dinner...then the chunky brain kicked in...after an unplanned snack (oh well) I simply went to bed. I'm looking forward to DH returning from Alaska. My evenings seem to lean towards wanting to eat from episodes of Whale Wars and Deadliest Catch aren't the same without my enthusiastic couch partner.:lol: *credit* for not opening the Doritos in his absence...they will await his return.

BillBlueEyes, major *credits* at the mexican restaurant. In lieu of chip ogling, I've been purchasing a lg yogurt tub of their fresh salsa and bringing it home and adding it to salad dressings, stews and healthy omelets.

Cheryl (seadwaters), I took time, reread your post and smiled and teared up at the same time...such an incredible milestone to start realizing the results of your persistance with regular exercise. *credit* and :congrat: on walking the dogs to the park AFTER walking about at the market. For me, these moments were real turning points and I felt very hopeful.

Beverlyjoy, interesting that you had an off day on a day you couldn't check in....I find my check in's here are essential and you got me thinking...perhaps in that situation I would sit down and write out my post on paper, stating my intention. *credit* for getting right back on track...yep...that stuff isn't nearly as satisfying anymore.

gardenerjoy, *credit* for staying out of homemade treats while celebrating an NSV as you work on gliding into onederland. It was an exciting time for me and felt so much better than when the scale was just on the other side and I was on the runway awaiting take off into the 200's.

Nuxmaga, best wishes are sent for your first Farmers Market. *credit* for picking the "lesser of evils" at the snack machine.

Shepherdess, I hope you get a run in while it's still cool. I'm still a clean the plate gal, too. For me, putting the right amount on is progress, but the other night when dinner was out I finished the pita dispite not needing it however did give a hefty portion of sweet potato fries to my friend *credit* me.

06-05-2010, 09:20 AM
Hello Beckies, long time no see! Sorry I've been away so long, spent a lot of time away from normality and have had to literally hide my laptop from myself to prevent procrastination :( However, I've been sticking to my diet despite being at home where there is literally tons of sugary food there to tempt me (my dad and brother eat like pigs and I can't do anything about it because it's not my house or my food to remove!) I just told myself that it wasn't there for me and I wouldn't even look at it, and it worked! yay! Major credit :)

My nose is much better now and I have began to continue with my exercise routine *credit*. I now am back to either running/going to the gym at least 3 times a week (depending on whether I have access to the gym or not). Have also concentrated on doing more spontaneous exercise *credit*.

I really need to update my ticker but I'm using the gym scales to measure and haven't been able to get to them lately since I've been miles away at home. Hopefully I will be able to weigh-in on Monday/Tuesday. Hoping to be around 154 at least :)

Hope everyone is well x

06-05-2010, 09:34 AM
Race weekend for me. My first XTERRA triathlon--off road.

After the race I need to get back and focus. My weight is creeping up, and that's not ok. I'm planning to do a 40 day Beck push, starting Tuesday June 8, which gives me a day to recover from the race and return to some sort of normalcy. Lots of travel coming up this month, so some big challenges are ahead.

See you guys on Tuesday. And I've recruited a real life friend, so I'll see if she wants to join us.


06-05-2010, 10:29 AM
I've been working on personals between chores. Dog walking is coming soon so I'll try to finish up here.

jynx, great to hear from you again and get updated on your continuing successes. *credit* for vigilance during busy times especially around family who are persistant with yucky foods.

Anne (wndranne) *credit* for major successes with trialathon events and your upcoming 40 day Beck commitment. I look forward to an update on your event.

tigerchild, :welcome2: " Even though normally I would be binging myself silly and tearing out my hair from the stress, exercising and making the effort to take a deep breath and make calm choices has paid off--mostly in lowering my stress level! I actually feel happy and upbeat instead of cranky and snappy." Major *credit*! I find that, too, and it is certainly reflected in my eating habits.

Donna (new2me2), Enjoy your visit to Juneau. I made it there once to meet my Mom who arrived on a Sis lived in Vancouver for many years and I never made it to Victoria. It must be the most beautiful time of year. *credit* for being so conscientious about food on your journey North. Finding that a sample of chocolate is enough is a major accomplishment.

ponee, There is a roadmap and I will follow it. *credit* I am trying not to take too many detours..:lol:

:wave: to everyone else! I look forward to hearing from you. I'm off to walk with happy pups!

06-05-2010, 11:03 AM
I got a nice big drop for the first weigh in of the Biggest Loser Beach Party Summer Challenge at 3FC (I'm on the Blue Team), largely as a result of using my brother's hot tub last night and getting nice and dehydrated. Although the healthy supper he served us was helpful, too -- grilled salmon and veggies, brown rice, salad, with berries for dessert -- I couldn't have done better myself! This was the big "meet the new girlfriend" occasion. She was quiet to start, but warmed up later and seemed very nice. Apparently, movies are what we're going to have most in common.

WI: -1.1kg, Exercise: +30 265/1600 minutes for June, Food: 80%op, Read my Advantages and Responses: yes

Lexxiss: kudos for the hike and thinking like a thin person. Good recovery from night munchies -- going to bed seems to be a tried and true strategy for that one.

new2me2: sounds like you're having a great trip and good for you for being so mindful about food and exercise during a vacation. I know it's possible because I've done it, but I've also done the opposite, so I'm impressed that you made that choice and are following up with it.

Nuxmaga: Hope the craft show is going well. Here are my two favorite kohlrabi recipes:
After roasting it, I've sometimes stirred it into potato salad.

tigerchild: you're doing great with this program!

seadwaters: so glad you're seeing physical progress in being able to do things that you want to do -- the Farmers Market and walking the dogs both sound great!

BillBlueEyes: great job conquering the Mexican Restaurant!

jynx: way to go making your family's snacks not about you -- that's a crucial habit! It works for me with holiday candy displays at the drug store.

wndranne: thinking of you swimming, biking, and running -- hope it all goes well!

06-05-2010, 11:32 AM
I was having trouble posting yesterday, but am back today. Exercise had been great! Thatís an easy one for me since I love running. I did get a weight workout on Thurs. I donít like weights, but I like what it does for my running. I also love how much lighter things have gotten.

Food has been alright. Iím just finding myself hungry in the PM. Last night I had some unplanned trail mix after dinneróa sane amount, but just not planned. I donít know if this was good or bad. I know Beck says that hunger is not an emergency so maybe I should have just tolerated. Hunger is information, though, so Iím going to take a good look at my food plan this AM and see if I canít figure out the problem. It may be that Iím getting more exercise than I realize. My current project, range monitoring for grasshoppers, has me out walking a lot. Itís a slow walk, but it is keeping me active all day. I also suspect that Iím letting my protein slip a bit. I heard someone admit recently that she wasnít a vegetarian so much as a carbohydratarian and this describes me pretty well. I suspect the latter more than the former, but weíll see.

Ponee, moving to the next stage can be intimidating, but youíre right, there is a roadmap there. Glad youíre feeling like itís doable now.

Welcome Tigerchild! Scales can be such scary things. We attach so much emotion to our weight, but Beck just keeps coming back to ďItís just information.Ē Kudos for getting that scale and for starting on your Beck journey.

Nuxmaga, sending you cooling thoughts while you melt in the heat wave. I whine a lot about the cold, but I can always deal with it. I find heat unbearable and I canít even imagine dealing with humidity! Yep, Iíve fallen prey to that ďthings will magically work themselves outĒ trap. Itís so much easier if you have a plan. Can you pack some yummy, healthy food to keep away from temptation? If you find a good recipe for kohlrabi let me know. I planted some just because it looked cool.

Seadwaters, great job resisting that urge to eat while the rain falls. I always want to eat when the weather drives me indoors. Yay for fresh veggies and a freezer full of Omega-3 rich goodies! And Yay for a day in the park with the dogs and all that exercise paying off!

BillBE, yay for surviving a WY style cloudburst and for feeling like a kid in the rain. I love the spooning the salsa onto the chip trick! Iím going to have to use that one. Huge credit for keeping the chips to a minimum, ordering a healthy dish and for leaving food on your plate.

LOL at sheep rolling over cattleguards! I do agree that sheep are smarter than we usually realize, especially when food is involved. We get some cowboys around here who try to work sheep, then talk about how dumb they are. My DH always likes to say itís not the sheep who are dumb, but the cowboys who expect the sheep to act like cows.

Beverlyjoy, ouch for a bad day, but great job limiting it to one day and getting back on track so quickly. Sometimes that resistance muscle just gets too tired. Enjoy one more day of your trip!

Lexxiss, sounds like the nap was well deserved with all that exercise! Great job having a thin person lunch! Ouch for the unplanned snack, but kudos for going to bed and minimizing the damage. Hope your DH hurries home. I know itís hard having him gone for such a long time.

New2me2, I love Victoria! Such a great city, but they do seem to do decadent desserts well! Great job finding a small sample satisfying. Sounds like youíre being healthy and mindful with eating on your trip. Itís a great way to celebrate your 5 lb loss.

Jynx, kudos for avoiding food that isnít yours. Itís always tough when living in a house with people who donít share your eating habits. Yay for getting back to your exercise and glad your nose is doing better.

Wndranne, yay for the triathalete! Best of luck on your race weekend. I could use a 40 day Beck push. I feel like my good habits are slipping. Maybe Iíll join you.

Gardenerjoy, congrats on that drop in weight! Glad the meet the new girlfriend went well and glad your brother had a healthy and delicious menu for the event. Thanks for the links to the kohlrabi recipes.

06-05-2010, 02:45 PM
Three cards lifted from Dr. Beck that I am stapling to my forehead. :coach:

"Stress is a normal part of life. It comes and goes. If I go back to coping with stress by eating I will feel even worse. My stress will eventually diminish."

"Emotions are not an emergency. I don't have to eat. I can tolerate this feeling. Eating won't solve this problem. It will only make things worse because then I will have two problems-the original one plus feeling discouraged, weak, and worried about my weight."

"It is true I am 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."

Be back later for personals.

06-05-2010, 03:09 PM
Today was a travel home day. DS asked me to stay an extra day - he had been so busy, we hardly got in a visit the first four days I was there.

I am so glad to be back in my food comfort zone. I am grateful that most of my days were healthy and only a couple were unhealthy days. I was amazed to find that when I was eating off my plan - everything went out the window - all the behaviors like no seconds, eating seated, leave a bite etc.

What's done is done...the real task now is to hop back on my plan and get with the program again.

06-05-2010, 10:21 PM

onebyone-congratulations about your wedding. I vote (as if your fellow Becksters get a vote. LOL) for summer solstice wedding. Nicer weather for the anniversaries. I like your lists you are making here early in the day and then editing later. Great idea.

texasmama- I also binge eat and Beck has helped me so much with that. Binging is all about stress for me, so I have been able to develop healthier ways. I would say I have cut binging down to about once per month, as opposed to an eating free for all every day with binging on the side at least twice per week.

nathy-very nice list of credits!!!

ponee-LOL re your story of jumping ahead in the book.

new2me2-glad to hear things are going well for you. The trip sounds fantastic. Keep the posts coming when you can. What could be better than a maple leaf for your first 5 pounds?

Nuxmaga-hope your day went well. Fresh veggies from the farm sounds great.

tigerchild-welcome!!!! I didn't do the meal skipping experiment for fear that it would set off a very unhealthy eating spree. I will do it sometime, but not yet.

seadwaters-sounds like a good, healthy trip to the Farmer's Market. Taking the dogs to the park by yourself must of felt good.

BillBlueEyes-huge credit for on plan at a Mexican restaurant. The next reward for me is Jeff Beck's new CD which I bought last time I was in the city. It is sitting in it's wrapper by the scales.

Lexxiss-hope your day of exercise and healthy eating went well. You could drown the Doritos like Beverlyjoy would if they call your name.

jynx-glad to hear you are sticking to your plan. I know it is hard with someone in the house who likes treats. I have this issue with my DH and have to work hard at getting him to remember to keep that stuff out of my sight.

AnneWonders-hello to you and your new name. Hope the race went well.

gardenerjoy-yay for a drop in weight. Thanks for telling about your shirt tucked in with no jacket for the first time in 20 years. I look forward to that some day and it was good to hear about it.

Shepherdess-hello to you. Good luck figuring out your food plan. LOL re carbohydratarian.

Beverlyjoy-glad to hear you had a good trip. Most of your days were healthy and that is truly an accomplishment.

For me, I did well most of the week- eating healthy and planning- and then went off the deep end on Friday. I mean really really one of the worst binges since I started Beck over 7 months ago. And I did not care at all. I started off the work day eating sugar stuff at a meeting. Then I purchased chips and chip dip and ate it in my office at 11:30 am with the door locked. What was that???? I was just so stressed out I think I was reverting to old terrible coping methods. But actually that is the first time I have ate chips and dip in the office. Then I ate some more sugar. Then I came home and ate pizza. And then I finished off the chips and dip. Honestly, what a major melt down.

I know this has to do with my new duties. I have been doing both my job and my boss's job for 2 weeks now and there is so much pressure. All the eating yesterday was just scary. I HATE behaving like that. I beat myself up pretty good last night but this AM thought about Oh Well and moving on. So I did. I know very well if I cope with all this stress by eating I am going to be in a huge physical and emotional mess. Today I have regrouped and ate healthy all day.

Thanks for listening to my ranting.

Credit today for:

eating healthy and on plan
planning tomorrow
checking in here.


06-05-2010, 11:20 PM
Hi All,
Well, dh and I survived 90 degree heat and wretched humidity at the Farmers' Market! We sold a few things, and might be interviewed for the local paper! Food was actually pretty good at the Market--I am thankful it wasn't worse, since next to us was a mobile cupcake bakery. . .I had one, and it was small, so credit for that. Then I got home hot and tired and snacked on one too many treats and went over my calorie goal again. Oh, well. I did get 10,900 steps, credit. I think it's time to get the Beck book out for a refresher, since I have a lot of magical thinking going on. . .

Thanks to tigerchild, Bill and Gardenerjoy for the kohlrabi ideas! I very much appreciated that.

06-06-2010, 12:29 AM
Major victory tonight! :) It's a weekend of birthday eating this weekend (my twin boys turn 7 tomorrow). We went out to dinner tonight, but when I made my eating plan I went to the website and made my plan for the dinner. I had to ask for several substitutions, which is intimidating for me. But our server was very nice and I didn't die and wasn't called mean. ;> So I got to enjoy a nice dinner out, including a portion of one of my favorite treats (french fries), I stayed within my plan. Hooray!!

06-06-2010, 07:01 AM
Well I am back and have had to get back on the train after a big derailment. Went off to conference with all good intentions and out the window they went. Now I am trying to cope with the long weekend here in Western Australia and I am struggling.
Had an email on my return from the psychologist wanting to know how I am going so after you guys I had better lay my derailment out to him. Will be glad to see him this Thursday as I need a kick in the butt as I was going so well. Boy I hope this is the week he hypnotizes me to not like food. I thought it was last fortnight but he wanted to wait till we had a few more pig out images. Certainly collected a few of those in the last few days.
Have eaten in front of the TV last night for the first time in 3 weeks. I knew I should’t but I just kept going so will start my count down with you Becksters again and get back onto the cards. Last fortnight I left my cards at the psychologist so I have been using my diet diary each day (saying that I didn’t take it with me to the conference.)
So from today I get back on the train.

Credit Mowed the lawns today DH could not believe It as I haven’t done them myself in a long time. Got to work the derailment off.

Tigerchild Welcome:welcome3: Well done for sticking to your plan at the Birthday. Kudos for making your Advantage deck and sitting down at every meal. That’s a hard one to crack; I am having the same problem.

Nuxmaga Yeah I need to do the same get back into the book. Credit for only having one cupcake it could have been more and then you did your steps so well done.

CeeJay Yep put yesterday behind you emotional and stressful eating are hard to conquer. I have had a few days like that and have beaten myself up. I think it’s like a break out you have a taste and then it sets you off. We will both get back into it today. I think I will also staple them to my head.

Beverlyjoy I’m with you Beverlyjoy what done is done and back on the plan we get as you can tell I derailed big time. It’s just that you know you should’t and then you just do, if that any makes sense. I am so annoyed at myself but like you I need to get back on.

Shepherdess Well done on all the exercise. Yeah I upped my protein at lunch when I started because I was always hungry after tea. Have made it a definite to eat lunch so as to get through the evening.

Gardenerjoy Well done on the big loss. Glad the brother’s new girlfriend was nice.

Lexxiss Hope you had a good walk with puppies. I have been down at kennels today washing the Labradors for the show tomorrow. We have a visiting American Labrador specialist judge.

AnneWonders Hi Anne we haven’t met yet. Good on you for doing the triathlons’ are these like the ones in Australia where you run, swim and ride. It’s great that you get straight back on to the Becks when you see a few pounds come back on.

Jynx Well done on sticking to your plan with all the other food around. Glad your nose is on the mend and you can get back into the gym.

BillBlueEyes Credit for eating all the right foods at the Mexican restaurant and also walking there and back. Wish I could of stuck to the four chips while I was away, well done.

Seadwaters Must have been great to be able to take the dogs out again by yourself. Your farmers market sounds great we don’t have one near us. What is salt bush lamb haven’t seen that in WA.

Sorry if I have missed any one had so much catching up to do.
Going to start reading stage 2 right now so will be off.
Cheers ThisTime7

06-06-2010, 07:50 AM
Diet Coaches/Buddies - Got fresh strawberries from the farmers' market - soooooo good. As much as I appreciate that California and Florida ship us strawberries all year, the picked-this-morning local variety is much sweeter. CREDIT moi for being willing to pay the price for good food.

Did gym, CREDIT moi. Worked a little harder on the weights feeling the need to justify the protein shake that I drink before I go. Yay for guilt, LOL.

Anne (AnneWonders) - Welcome new Avatar for our cherished Anne (wndranne). "XTERRA triathlon" sounds science fiction like difficult. Hope it goes well.

Margaret (Nuxmaga) - Kudos for 10,900 steps. Glad you sold some stuff. Sure hope you get the interview to bring more visibility to your business. Good work spending an entire day next to a mobile cupcake bakery and only having one.

CeeJay - Ouch for stress and for falling back into stress induced eating. You've got some great Beck quotes there for help, I particularly like "Stress is a normal part of life ..." which might help to bring the spinning head back down enough to be able to talk to it. Good luck for the duration while your boss is away.

Joy (gardenerjoy) - Kudos to your brother for serving an ideal healthy meal. Glad that you made contact with his new girlfriend. And Kudos for continuing your steady exercise ahead of your goal for the month.

Shepherdess - LOL at "carbohydratarian" - that's much better than pastatarian which is what many carnivores think vegetarians are. My mind is not able to imagine a reason for "range monitoring for grasshoppers" - do you carry a field guide and keep a life list of species you've seen? Are they good or bad for the sheep? Kudos for facing your evening hunger as a call to examine your eating plan rather than feeling guilty.

Beverlyjoy - Welcome back home. Yay for making time to visit with your DS and, presumably, more giggles with GS, LOL. Kudos for mostly on plan while on travel. I recognize that behavior where off-plan falls verrrrrry off-plan. Hope you can find the strategies to fight that part.

Debbie (Lexxiss) - Good strategy to go to bed, presumably with instructions to the butler not to bring you any food, LOL. And most of us could use a little extra sleep. I like the idea of buying a tub of salsa; just knowing that I'd have that would help me avoid the chips.

jynx - Yay for having your nose back in joint and Kudos for getting back to your exercise. It's difficult being around family who are eating junk food - sending supportive thoughts for handling that.

ThisTime7 - Welcome back home for the long weekend. Ouch for the derailment - there's been a bunch of that this week so you have good company getting back on the train. Yep, getting your hands on your dairy or your Response Cards is a good start.

tigerchild - Major Kudos for asking for several substitutions at the restaurant - that's intimidating for a lot of folks. And Kudos for eating out and staying on plan for the day. Happy Birthday to your boys.

Readers - day 30
Stay in Control When Eating Out

Dining-Out Strategies

Anticipate the sabotaging thoughts you might have. You might think, for example, it's okay to eat more than I've planned because . . . everyone else is eating a lot/I rarely get to eat these foods/it won't hurt/I can start again tomorrow/I should eat more to get my money's worth. Make Response Cards to read before you go and bring them with you in case you need them. Make sure to review and bring along your Advantages Response Card, too.

The Beck Diet Solution, pg 214.

06-06-2010, 10:02 AM
Hello Beckfolks!

It feels so good to be back in my reclining chair and having the time to really post here with you Becksters.

I got up and planned for a healthy day. I’ve prepared my journal for the day - so I am ready to ‘keep track’ and proceed with a sane day with food.

I realize what went wrong with the last few days of my vacation/time away from home. Yes, I switched to my exchange plan. This has worked well in the past. I changed one thing, however. I decided that I wouldn’t give myself those 200-300 extra calories a day, if I wanted/needed them. I am so close to onederland - I wanted to get there sooner rather than later on. However, it was just too hard for me being away from home. The old saying “if it’s not broken, don’t fix it” really applies here. I’ve traveled many times this year and did well - but, this time I felt ‘deprived’ at the end of the day. Dr. Beck said it might happen if you don’t give yourself a little ‘wiggle room’ while away from home.

This is such a learning process. I kind of hate that. I thought I kind of had a rhythm of eating and food sanity well engrained in my mind. Ha!! Of course, I didn’t. Always a learning process.

Billbe - enjoy those strawberries. I love that they are plentiful this time of the year, too. Good job getting in your gym time. Yes, many extra giggles with GS. And a unprompted/spontaneous declaration of love for his grandpa. The best!

Thistime7 - Boy - life/food happens and sometimes it ‘kicks you in the behind”. All you/we can do is get back to the things we know work. There’s a saying “Fall down six times, get up seven” - keep going! I hope your psychologist hypnotizes you soon…I am anxious to see how it helps. I listen to relaxation/healthy meditation tapes sometimes. I can’t hurt.

tiger child - WELCOME!! Major credit for staying on your plan and being willing to ask the waiter to accomidate your food requests. I am glad you could enjoy the celebration!

Ceejay - sorry to hear that your day snowballed into a total binge day. I know that it can feel like a ‘frenzy’ when that kind of eating begins and continued. Forgive yourself and realize this doesn’t happen very often. Hop back onto your plan and you will be OK. Thanks for posting the three cards…good reminder, I’ll copy them down too.

Nuxmaga - OMG…a mobile cupcake bakery! That’s an difficult temptation. Credit for getting all that walking in.

Shepardess - credit for getting your exercise in and feel weights ‘feeling lighter’. I understand how eating in the evening can be tricky. When evening snacks are planned ahead of time, Dr. Beck says that this framework of the food for the day is helpful.

Lexxiss - credit for staying out of the Doritos!! It seems that evenings are a hard time for so many folks. Credit for your unplanned snack not turning into a full fledged binge.

Jinx - sorry to hear that you have to deal with your families sugary snacks being around. Any way they can keep them out of sight? (I know..easier said than done) Great job on your consistent exercise routine.

Anne wonders - I hope the race went well. It will good to get going the ‘the 40 day Beck push’. We will be here to help the best we can.

Seadwaters - glad you could get good things at the farmer’s market. I am so glad to hear that you are feeling strong enough to get out with the dogs and get around more. This is wonderful. Major credit for staying away from the goodies at the farmer’s market.

New2me2 - so glad you found a nice charm! Credit for reading your book and cards. This is so helpful.

garden joy - tucking your shirt for the first time in years in MAJOR. I am doing a tucked in shirt happy dance for you. Good job not licking the spoon.

Ponee - good job finding a road map. I think it take a while to ‘think like a thin person’. But, Dr. Beck’s ideas are so helpful in this journey.

06-06-2010, 11:33 AM
Hello Beck friends:wave:

Just a quick check in, perhaps I'll make it back by later. I've been walking with the pups and am on my way to the pool before church. I have a day of organization ahead, as I'm leaving tomorrow for the Denver side in order to have a whole day at the other house before p/u DH at the airport Wed. 7am.

I spent some time this AM thinking about why evenings are so hard FOR ME right now. I followed my food plan extremely close for 7 mos. and got through the entire winter without gaining (gained 20 the winter before). I'm going easy on myself and am hoping things improve when DH returns.

I'm definitely out of my normal routine and will give myself *credit* this morning because I have not once given in to absolutely an absolutely devastating behavior which led to a 1 week meltdown last year.

Have a great day everyone!

06-06-2010, 11:59 AM
We're going to the opera tonight! We're taking DH's 20-year-old nephew and his girlfriend. She's super excited because the director, in his first production, is fashion designer Isaac Mizrahi.

The challenge will be supper. I ordered picnic boxes for us. I suspect each box will have enough food for two people who are eating healthy, but we've never done this before so I wasn't willing to count on it and ordered four boxes. Instead, I'm going to put a cooler in the car so that we won't feel like we're wasting leftovers -- we'll have a place to stash them during the show. So, my plan is to eat about half of what's in my box.

WI: -0.05kg (new low), Exercise: +60 325/1600 minutes for June, Food: 100%op, Read my Advantages and Responses: yes

Shepherdess: great job with the exercise and it sounds like you're asking all the right questions about food.

Beverlyjoy: glad you're home safe and back in your food comfort zone. Excellent insight about needing a little wiggle room to go with your exchange plan while traveling.

CeeJay: hope you're finding your way back to sane eating and sanity in general. Be patient with yourself -- your job changes are certainly going to require a period of adjustment, but you will work it out!

Nuxmaga: glad the craft show went well -- hope the interview ends up in print!

tigerchild: great job with the special event planning for success!

ThisTime7: oops for the bad days at the conference. Time for a good plan to get back on track.

BillBlueEyes: yay for strawberry season! I've been enjoying it very much!

Lexxiss: good job with the exercise and with thinking through what's going on for you -- it may be as simple as having DH home again which feels more normal for you

06-06-2010, 04:06 PM
I was trying to post from my house and was having technical difficulties. So I'm using DH's office computer right now. I got my long run in this AM and have an food plan that will hopefully give me the calories I need to recover from all the hard work, but not so many that I undo all my hard work. I'm hoping that will help with the late night munchies.

Yesterday was a good day and my hunger levels were back to normal. It's so much easier to stay on track when I get hungry just before a planned meal. I don't know if it was the activity level or the protein. I bumped up the protein yesterday, but it was also a pretty lazy day. I did some digging in the garden and some house cleaning, but mostly lots of sitting and reading. Isn't the first rule of empircal science to only change one variable at a time? Oh well, whatever it was it worked.

Will post personal later. We're headed out for a drive into the mountains.

06-06-2010, 08:08 PM
Greetings from Skagway, Alaska!

We indeed went ziplining yesterday followed by a tour to the Mendenhall Glacier. We didn't actually get to walk on it as I had hoped, but we did a huge amount of walking.

Ziplining is where you climb (in this instance by a steep stairway up to a platform in a tree. That tree is connected to another tree by a set of cables. They put you in a harness then attach you to those cables. When you are ready, you lift your feet and "zip" to the other tree. It was tremendously fun, but that very first tree was the most terrifying, lol. None of us had one it before and the steps to get up to the cables were flush with the edge of the platform so it was a sheer drop off. Once I got past that and actually started the zipping, it was FUN!

After both of those were done, I met up with my traveling friend (she did not want to zip, lol) and we walked into the little town of Juneau.

I am still reading my book and cards, although I haven't done so yet today. I did well on my eating yesterday although am eating a bit more fruit than I normally do.

Today we are in Skagway. We didn't have any excursions planned so we just walked to the little town. It was a good walk and then we walked all around the town and back again. I had my one bad idea today, lol. While in town we found a fudge shop. After making sure the fudge was safe for me to eat. I bought a 2 to 3 inch square. I think I've had half of that. I gave it to my friend to carry so I wouldn't eat more, and she put it in the refrigerator for me. :) I think I'm now safe! :o

I had a little bit of protein for lunch though even though I wasn't hungry from the fudge, but I needed a little protein. So that was probably my second mistake today. I'm feeling pretty bloated at the moment and I DON'T like that feeling, so I'll probably not eat much for dinner if I'm hungry at all.

Tomorrow we cruise Glacier Bay!

06-06-2010, 09:46 PM

I was going to get to personals, but the computer and my hands aren't jiving. The new computer has a different keyboard which works better in the morning.:lol: *credit* for recognizing I'm tired and that preparing my dinner, staying on track and enjoying a quiet evening is more important. I read everyone's posts. Tomorrow is travel day, I'll check in before I leave.

06-06-2010, 10:15 PM
I'm back for some personals and it seems like my computer is cooperating.

CeeJay, LOL at stapling cards to your forehead. It made me think of the phylacteries Orthodox Jews wear to pray. Ouch for the extra stress and the binge that it brought on, but the good news is that it was one bad day out of a good week. Kudos for learning from the experience and for moving on.

Nuxmaga, yikes for 90 degrees with humidity. I would have had a major meltdown in that. Ouch for the eating that all the craziness brought on, but good luck dusting off the Beck book and getting back to it. Iím doing the same thing right now.

Tigerchild, happy birthday to your twin boys! Huge kudos for your birthday dinner victory. I hate making substitutions and all that as well. I need to learn to do it, but I guess Iím afraid Iíll die or be called mean, LOL. Thanks for letting me know itíll be OK if I do ask for what I want.

ThisTime7, welcome back on the Beck train. We all fall off from time to time and it always hurts. But the good news is that Beck teaches us how to get back on. Sending hugs.

BillBE, yay for local strawberries! I agree that strawberries seem to lose flavor the more miles they travel. LOL at guilt spurring you on in your workout.

RE range monitoring for grasshoppers: a number of Western states are facing a potential grasshopper plague this year. WY had a fairly bad year last year and grasshoppers have a 3 year cycle that weíre trying to break. Talk of the Nation Science Friday had a small bit on the grasshopper infestation a few months ago. Iíll try to find a link. Iím just looking for hot spots and am not actually identifying the different species, which is pretty hard to do because they are in their nymph phase right now. Iím just trying to get a count. If I find high numbers weíll just assume they are pest species since the non-pest species of grasshoppers donít get that concentrated. If we get the infestation that some scientists are predicting itíll be pretty devastating to agriculture so weíre trying to get a jump on it.

Beverlyjoy, great job figuring out what went wrong on your trip. It is true that being overly-rigid can back fire on us and the small bit of flexibility you used on your other trips worked really well for you in the past. Kudos for getting back on the wagon so quickly.

Lexxiss, yay for your DHís homecoming! Itís been a long trip. Kudos for figuring out why evenings have been so difficult. Itís definitely true for me that once I establish a routine, itís so much easier to stick to my plan, but if anything upsets that routine, I tend to fall off the wagon, especially if I wasnít expecting it.

Gardenerjoy, have fun at the opera! It sounds so cool. Kudos for thinking of all the possibilities before getting your boxed dinner. I love the idea of taking a cooler so you donít have to worry about wasting food.

New2me2, ziplining sounds like a total blast! Yay for a vacation that keeps you active. Good recovery on the fudge incident and it sounds like having a light supper is a good strategy.

06-06-2010, 11:48 PM
Hi everyone.

Just a quick check-in tonight. All was well today. Thank goodness.:carrot:

Credit today for:

weighing in
walking 30 minutes
doing weights
reading response and advantage cards
checking in here
eating on plan
planning food for the week and making lunch for tomorrow.



06-07-2010, 05:29 AM
I didn't post last night because I was irritated that my weight was still bouncing upwards - and that I had given it a reason to! Firstly the meal out on Thursday which was fairly controlled. But then on Saturday evening I lost it and basically ate - a lot! Sunday was on plan except for two pieces of lethal Turkish delight - I have a weakness for it. So here I am again to get back on track. I feel quite positive really but I am getting sick of seeing the information that the scale is giving me. I have created a separate spreadsheet to the weekly weigh in one - this is daily and it plots a graph. At the moment too few data points to see a trend except for the obvious upward one of the last few days. But it is important to know.

I have had a project the last week or so of reorganising my hard disk and developing a synchronisation protocol with an external hard drive and also with my work home-drive. And at last it is finished and working well - a triumph of girl over technology

Anne (Wndranne - AnneWonders) - Firstly - I didn't realise you can change your username?? Hope your rugged triathlon goes well and I think I need a bit of a Beck push myself. It is great that you have a co-conspirator to work with

BeverlyJoy - Glad you are safely home and it sounds like you did well away from your familiar supports. Good insights that I can learn from about eating and travelling - and the need for wiggle room.

BillBlueEyes - Good planning in the Mexican restaurant - makes me think about how bad ours are here. We really need some good Mexican restaurants. Not all their food is diet unfriendly. Salt bush tends to be something of an Australian phenomenon I think - our soils are very saline from bore water etc and the salt-bush survives well on it. These lamb are fed exclusively on it and do well health wise apparently. You will find lots of hits if you Google it.

CeeJay - What great cards about stress, work and dieting. I need to copy them because I know that once work is on again I will have problems with staying on top of planning and eating. Maybe while your work is so heavy you could leave the personals - I know sometimes I haven't the time and I feel bad and therefore I don't post and that is never a good idea. Sounds like a spectacular meltdown - and huge credit that you have regrouped and are getting back on track

Debbie (Lexxiss) - I like the idea of the inner thin person - I just have to let mine out and give her more decision making powers more often. Thanks for you empathetic post - it was a bit of a milestone and one for the Memory Box. I too am having real difficulties in the evenings - I think because I have down time in the evening and I associate that with food - need to find a better association!

Donna (New2me2) - Glad to hear your trip is going well and that you are planning your food. It would be tricky on a boat I imagine

Gardenerjoy - Well done on the weight loss for the Biggest Loser weigh in, I hope the opera went well! Sounds fabulous. And the picnic boxes sound useful - and the fact you are all prepared with a plan to leave excess calories for the 'doggie bag'

Jynx - Glad to see you back and glad you are recovering - hope your weigh in went well

Nuxmaga - So hot! I am glad that we are out of summer and whenever I go to markets here in summer I really feel for the stall holders. Hope you did well. I like you idea that there is a lot of magical thinking that can go on that somehow we can avoid the results of random snacking - I am pretty good at that. Credit for all the exercise and the intention to do a Beck refresher

Shepherdess - So do you have Salt-bush lamb in the States or is it a uniquely Australian thing? It tastes pretty good I have to say from the meal I had last night. Sounds like either the rest or the increase in protein is working for you which is great - the monitoring is so important isn't it. I did a search today to find the most appropriate ratios of C:P:F for me and I think it will work better when I track it in CalorieKing. And it fits the Beck diet plan. I have to say monitoring grasshoppers sounds interesting - thanks for the explanation

ThisTime7 - Glad you have put that derailment behind you and plan to put that train back on the tracks. Conferences and trips from home are major distractions

Credits - :flow1:
- Read A&R cards - no - could be why I am having trouble of course
- Planned my day - yes
- Made food plan - yes
- Food on-plan - YES
- Posted to the list - yes
- Ate mindfully and seated every time - yes
- Put down fork occasionally - :hun: - Yes - at lunch
- Weighed myself - Yes - back UP AGAIN - 218.8lb !! (218 on Sunday for weigh in)
- Drank water - Yes
- Exercise - aqua fit - :swim:
- Resistance techniques - yes
- Consciously gave credit for positive eating / exercise behaviours - Yes

Working on - :woops:
Staying positive and on plan

Have a great day Beckies

06-07-2010, 06:04 AM
Diet Coaches/Buddies - Behaved like I'd read the Beck books while around some snack foods yesterday; CREDIT moi. This was the kind of stuff that calls for me to cave in and just gobble everything, even though it wasn't fabulous stuff - manufactured cookies and some so-so home baked sweets. My plan is to have one thing and I had one small oatmeal-craisin cookie after someone said "homemade and uber good" - it was good enough. Felt good to feel in control of my plan.

Took a bike ride with DW past the place where there's a nest of Red-tailed Hawks, CREDIT moi, arriving home just before the sky opened up and dropped a bucket of rain. Got to see one of the juveniles take its first flight (fledge) which is really neat.

CeeJay - Walking, weights, and making lunch for tomorrow - sounds like a good day.

Joy (gardenerjoy) - That's really good planning to buy the four boxes but to have a way to save the leftovers - Kudos for first class Beckian thinking there. Can't wait to hear about the opera - which one?

Shepherdess - Yep, change only one variable at a time - sure, for those with lifetimes of a thousand years, LOL. The rest of us change in bunches. Here's hoping you avoid the grasshopper plague.

Beverlyjoy - So interesting that feeling "deprived" is a set-up for chomping it all. Kudos for reviewing your feelings and working that out. It's a good reminder to me how crucial it is to keep our heads on the level.

Cheryl (Seadwaters) - Congrats for solving the problem of synchronizing two computer hard drives - perhaps now you can set up a consulting business as the local geek! Thanks for the salt-bush info. Kudos for getting right back on track.

Debbie (Lexxiss) - Kudos for wrestling with understanding your evening behavior. I do like the CBT perspective of looking for what changed and can be changed back rather than looking for why we should feel guilty. Have a good travel day. (Yep, computers have moods - their evening hormones can make them difficult to work with, LOL.)

Donna (new2me2) - Waving back toward Skagway, Alaska! That ziplining sounds super fun. Quick thinking with the remainder of your fudge.

Readers - day 30
Stay in Control When Eating Out

Dining-Out Strategies

Plan how you'll tolerate cravings. What can you say to yourself? What can you do? Review Day 13 to remind yourself of the mindset and behavioral techniques you can use (pages 127-134). For example, if you start craving, you might need to distance yourself from the food by taking a short walk through the restaurant, by going outside, or by going to the restroom to read your Response Cards.

The Beck Diet Solution, pg 214.

06-07-2010, 06:30 AM
We have salt marsh lamb here. V yummy. They graze on ... the salt marshes. You got there before me, didn't you?

Importance of wiggle room whilst travelling. Thank you, BeverleyJoy. That's useful.

:wave: Thanks for letting me lurk & occasionally call in. It's all I can do at present.

06-07-2010, 08:02 AM
Hi Beck friends, coaches, buddies - yesterday was a healthy day - I am grateful for that. I stayed in my calorie range and did many Beck tasks. I weighed this morning - I have gained one pound above my sticker weight. I actually think it’s a ‘gift’ considering I was off my plan for a few days while out of town last week.

Last night DH wanted to go out for ice cream to the Dairy Queen. I went and got a Dilly Bar - I had 400 calories left for the day and the ice cream is 230 calories. So, it worked out OK. I chose the Dilly Bar because it has it’s calorie amount online. I am glad it didn’t cause me to overeat the rest of the evening - used my resistance techniques when a couple of ‘wanting to eat more thoughts’ popped in my head.

Today is a lunch meeting. It’s at a restaurant where I can look on line to see the menu and figure out the calories.

plan, log, measure, count calories - all the time
eat seated only - all the time
no licking spoons etc when cooking - all the time
tv off - part of the time
fork down between bites - some of the time
taste food - some of the time
slow mindful eating - sometimes
feel fullness - sometimes
no seconds - all the time

Read Beck book - no
Exercise/spon. Exercise - no
Arc/rc - no

Lexxiss - major credit for staying with your plan and avoiding a meltdown with food as in the past. Safe travel to you when you go to pick up DH.

Gardner joy - good for planning for the box supper and eating just half. I notice your ‘new low’ on your weight…yay.

Shepardess - glad your hunger levels are back to normal. Your idea of bumping up protein sounds good.

New2me - your trip to Alaska sounds wonderful. All the exercise is wonderful! Credit for reading your cards and watching what you eat!

Ceejay - so glad you’ve had a good day and took the time to check in!

Seadwaters - ouch for the scale going up and extra food finding it’s way into your day. Now it’s time to forgive yourself and hop back on your plan. You can move forward. The graph could help.

Billbe - you said - Behaved like I'd read the Beck books while around some snack foods yesterday; - that is a MAJOR credit. I am so glad to hear you were able to cope with all those goodies and plan for one goodie to really enjoy. So fun to see that hawk!

silverbirch - so nice to see your post! Glad you checked in.

06-07-2010, 09:43 AM
Hello Beck friends:wave:

I slept in a bit-I stayed up past bedtime watching NBA finals. I'm off to my usual morning activities *credit* and will pack up the pups after lunch. It's just a two hour drive but all the preparation (especially leaving the garden) is the real work. I have a nice op dinner planned and did quite well last night so I'm feeling strong.

Have a great day everyone!

06-07-2010, 10:55 AM
Well, having a good plan made a big difference yesterday. I made sure to feed all those hard working muscles and didnít succumb to evening snacking. DH and I took a long drive and I packed a cooler with yogurt, mixed nuts and cherries. Thatís definitely my new long-run day strategy.

CeeJay, kudos on a good day with long list of credits. Best of luck with another busy week.

Seadwaters, yay for triumph of girl over technology! Ouch for lethal Turkish Delight sending you off plan, but good job getting back on track. We all get derailed from time to time, but a quick recovery is key. I hadnít heard of saltbush lamb and I donít think itís widespread here. It sounds interesting and worth looking into.

BillBE, kudos for remembering all your Beck lessons and acting like a pro around lots of temptation. Itís so cool that you were a witness to a hawks first flight. Glad you had the experience and made it home before ďbuckets of rainĒ arrived.

SilverBirch, waving back. Itís good to know youíre still around. Does everyone have salt bush lamb but us? I was reading about salt bush and it seems like we would have some good salt bush habitat. . .hmm Iíve gotta look into this.

Beverlyjoy, kudos for finding a way to enjoy some ice cream on plan. Having calories posted online is so helpful. Iím so impressed with your attitude towards your weigh-in. And it sounds like you are back in the saddle, so great job with that.

Lexxiss, yay for feeling strong! Itís so nice when you can plan a celebratory dinner that is both on plan and one that you look forward to. It helps so much and itís a great reminder that being on plan does not mean being deprived.

06-07-2010, 11:22 AM
Hi Everyone,
Just a short note tonight. I have managed to stay on track today. Went to dog show and refused cakes. Won a steamer as one of the prizes today so that will come in handy. Have just come back from tea(dinner) with the visiting American judge and while they ate all the goodies I stuck to the steak and salad.
Sorry not writing to everyone individually today but run out of time.

Keep up the good work everyone
Cheers ThisTime7

06-07-2010, 11:26 AM
I won week one of the 3FC Biggest Loser Beach Party Challenge! It was a very long week (over a month, actually) since we got to state our starting weight when we signed up, so this may never happen again since I suspect my strength is consistency not speed, but I'm thrilled!

The opera was fun! Everyone enjoyed it. And the picnic boxes were yummy. The servings were not as large as I feared, although I still left some of mine just for the practice.

We saw A Little Night Music by Stephen Sondheim, which probably wouldn't be considered an opera in most places, but we are in St. Louis. Our opera company only sings in English and the words are put up on screens for those of us who still don't understand! Isaac Mizrahi's vision was to combine the play with the setting of A Midsummer Night's Dream, so everything happened in a forest with fairies acting as a Greek chorus. It was magical!

WI: NAkg, Exercise: +0 325/1600 minutes for June, Food: 90%op, Read my Advantages and Responses: yes

new2me2: sounds like you're having a lovely trip!

Lexxiss: good job recognizing when it's important to post and when it's more important to take action -- that's a good skill! Yay for feeling strong as you begin your trip.

CeeJay: yay for quick check-ins and a list of credits!

seadwaters: credit for coming back to get on track and for tackling the technology projects!

BillBlueEyes: great job with the snacks!

silverbirch: good to see you and to learn about another country's source of lamb food

Beverlyjoy: you're doing great getting back to your normal

Shepherdess: so glad that you're working out a plan that's working for you.

ThisTime7: sounds like a good day for you -- way to go!

06-07-2010, 03:35 PM
Coaches/Buddies: Survived my triathlon and had fun. It was HARD, and I didn't leave anything on the course. I'm completely shelled today and hoping to be better by tomorrow. Tomorrow starts the 40 day push.


06-07-2010, 10:15 PM
Greetings from some sea in Alaska, lol. We sailed the Glacier Bay today, and it was BEAUTIFUL!!! We've seen lots of wildlife: several humpback whales, several seals, otters, birds, several brown bears and several eagles! We got up close to the glaciers, but only got to see some small pieces fall in, nothing too large, but fun nonetheless! I've taken nearly 100 photos today alone I think! :D

I think I recovered well from my fudge incident yesterday, lol. I have eaten very lightly today and only when hungry. I did eat the rest of the fudge, but that was planned, and was one reason why I chose to eat lite. I've been up and about since 6:00 am when we entered Glacier Bay, and I've been standing or sitting/jumping up for most of the day since. Not a lot of other exercise, but the sitting/standing is good exercise in itself. ;)

Tomorrow is our last port which will be Ketchikan.

06-08-2010, 12:09 AM
I hope I don't miss's past my bedtime. Travel was good, and I'm settled in. Not too much yardwork, but it will wait. I do have a hose running. Food was sane today. :cp: I called Alaska and ordered a box of seafood for DH to bring back. I'm excited about that. See you all tomorrow.

BillBlueEyes, glad to hear you were at your Beckst behavior while around all the snack foods. Recognizing when food is just so-so is a great saves lots of calories.

Donna (new2me2), great job recovering from the fudge incident. I like how you were able to eat the rest of it, but planned it out. Planning allows for thinking

AnneWonders, congrats! on finishing the triathelon. What a great way to start your 40 day Beck push.

gardenerjoy, recognizing that your strength is your consistency is a great strategy for continued success.

ThisTime7, *credit* on enjoying your steak and salad while everyone else consumed goodies. Getting right back on track is so helpful.

Shepherdess, I am really learning lots as you modify your plan to make it a fit for your training regimen.

Beverlyjoy, glad to hear you enjoyed your planned ice cream. Thinking ahead really helps.

silverbirch, :wave:

Cheryl (seadwaters), you said, "I think because I have down time in the evening and I associate that with food - need to find a better association!" I found that statement very interesting, because I think that, too. My thought yesterday morning was, "if I could just carry this attitude into my evenings...." It's like the reward for being good is That's why I'm working at learning Beck techniques.

CeeJay, thanks for checking in and letting us know that all is well.

tigerchild, great job asking for accomodations while eating out. I do well asking, but not so well when it comes and they didn't do it. My salmon sand. no mayo came with it last week, and I wasn't able to send it back-it wasn't cheap, either. I didn't eat the half with the mayo, but....

Nuxmaga, glad your market went well. It is sure hot here tonight. great job resisting quantities of cupcakes.

06-08-2010, 05:33 AM
Dear Coaches

A good day today - my weight was down 2.4# which means it really isn't something I should get too excited about as long as I am on plan. I will become desensitised to it over time - no doubt part of Beck's not-so-secret plan. I like our moderators (BillBE) comment that looking for what changed and can be changed back rather than looking for why we should feel guilty - I need to look at what has changed for me in the evenings and what I can change to change the outcome. I am struggling in the evenings and the only thing that really distracts me is messing with the computer. So I need to get more geeky maybe - or take up knitting! I need to eat before I get too hungry so this is a quick check-in

Credits - :sunny:
- Read A&R cards - yes - twice
- Planned my day - yes
- Made food plan - yes
- Food on-plan - YES
- Posted to the list - yes
- Ate mindfully and seated every time - yes
- Put down fork occasionally - - Yes - at lunch
- Weighed myself - Yes - back DOWN AGAIN - from 218.8lb to 216.4 so I think I can work on becoming desensitised to the vagaries of weight fluctuations and just stay with the program!
- Drank water - not enough
- Exercise - yes - exercise physiology
- Resistance techniques - yes
- Consciously gave credit for positive eating / exercise behaviours - Yes

Working on - :running:
Scale reading as data - and staying on plan

Have a great day Beckies

06-08-2010, 05:47 AM
Diet Coaches/Buddies - Raced thru my gym routine, CREDIT moi, to make it to my evening meeting. The meeting was my monthly meet-and-eat affair where I have to face the food for two hours. But I did good enough, CREDIT moi. Particularly proud that I chose not to have a small pastry thingy from Trader Joe's that looked rather tasty. Two guys, both athletic, where popping them in two bytes each. Wish that I was that consistent at that event every month.

Anne (AnneWonders) - Good morning start of "40 day push." Do tell what that entails; I'm in need of a little push myself. LOL at "didn't leave anything on the course" since my first thought was body parts not bicycle parts.

Joy (gardenerjoy) - Well, Congrats for winning the "Beach Party Challenge." Your opera evening does sound magical indeed - hope it tours to Boston after your St. Louis run.

Shepherdess - That cooler lunch sounds good. A packed lunch is so comfortable for me because there isn't room to consider off-plan browsing.

Beverlyjoy - Kudos for using resistance techniques against Ďwanting to eat more thoughtsí - it's always good to prove that they're just thoughts, not commands to eat.

Cheryl (Seadwaters) - Yay for "becoming desensitised to the vagaries of weight fluctuations and just stay with the program!" LOL at having to choose between geeky or knitting.

silverbirch - Nearly split my gut hitting "You got there before me, didn't you?" Now I'm really off to look for salt marsh lamb.

Debbie (Lexxiss) - Not many people get to "call Alaska" and order seafood directly, LOL. You get special permission to stay up late watching the NBA on nights that the Celtics shine.

Donna (new2me2) - Waving toward Ketchikan, Alaska and the brown bears, humpback whales, and eagles. Yay for eating lightly on a cruise.

ThisTime7 - When I was a kid, I'd have been told that winning the steamer was my reward for refusing those cakes. Took me a while to figure out that winning raffles didn't usually correspond with my behavior at all, LOL. But Kudos for an on-plan day when there were temptations.

Readers - day 30
Stay in Control When Eating Out

Dining-Out Strategies

When your food arrives, portion off the food you can eat. Immediately push the extra food not on your food plan to one side of your plate. Or put it on your bread plate, if you prefer.

The Beck Diet Solution, pg 215.

06-08-2010, 09:32 AM
Hi Beck folks, coaches, buddies - Yesterday was a good calorie day. I am always grateful for that. My plan did take some twists and turns - but, I kept it all in a good calorie range. I changed to quick easy cooking because I had back pain. I did not overeat when I wasnít feeling good. Credit. Part of my willingness to stay in my calorie range was me knowing I needed to weigh myself the next day. Hmm- maybe thereís something to weighing daily. It still terrifies me to do this daily weighing - but, I am trying.

Today I am taking it easy. I have a back spasm and I know what I need to do. No bending, lifting, twisting for a few days - along with a couple of meds should do the trick. I need to take some medicine that slows down my weight loss...I am proud of my self for willingness to take it. There was a time when my mind was so 'scale driven' that I would refuse to take the medicine. This is a positive step for me.

Plan food - changed plan
log, measure food - yes
count calories - yes
eat seated only - most of the time
no licking spoons etc when cooking - yes
tv off - part of the time
fork down between bites - some of the time
taste food - some of the time
slow mindful eating - some of the time
feel fullness - no
no seconds - all the time
Arc - yes

gentle stretches and strengthening - no
Beck book - no

Billbe- major credit for getting through that food filled meeting well. Like Dr. Beck says - when you get through a trying food moment, it strengthens your reserve for the next time you are faced with it. Not fair that those guys could be snacking the goodies down.

Seadwaters - wonderful to see that weight loss! I looking forward to the time when I am Ďdesensitized to the day to day flucuations of what the scale says. I think getting on the computer when the evening food calls to you is a good idea.

Lexxiss - hooray for food sanity. Itís what we all strive for. So fun to get seafood from Alaska!

New2me2 - your trip sounds wonderful! Credit for planning to include your fudge into your daily plan. Carry on!

Ann wonders - so glad you got through the race well. Here we goÖ40 day push!

Shepardess - you said..Well, having a good plan made a big difference yesterday. That says so very much. Big credit. Glad you are working on your strategies. Maintaining a weight loss is as hard as losing. Credit for working on it.

Thistime7 - refusing cake is a major credit. You will love your steamer. Credit for staying with steak and salad!

gardener joy - big HOORAY for winning the BL contest! Glad to hear the food at the opera worked out well.

Shout out to anyone else stopping by.

06-08-2010, 10:23 AM
Coaches/Buddies I'm still SORE from the triathlon. Wow. Did I say SORE? Is there a little dancing sore dude? Going back to work today, since I think I can maintain some sort of mental coherency for more than 10 minutes straight.

So today is Day 0. What? My real-life partner did the race with me and needs an extra day, and I need to re-read the intro stuff in Beck Diet Solution. So, off to a flying start with Day 0.

Since I'm not new to this, I've done these things:

Made a food plan for today.
Took my vitamins and fish oil.
Posted here.
Ripped and downloaded the Beck CDs to my iPhone.
Recorded my food intake.
Weighed in. No, it wasn't pretty.

Homework for today/tonight listen to and/or read the Beck intro stuff.

Now let's see if I remember how to do personals.

new2me2 Alaska sounds beautiful. Also sounds like you had a good food day. Hard to do on a trip.

Lexxiss Hurray for sane food days, and for making an effort to post late.

seadwaters I know the 2.4 lbs feels good, and yes, you get desensitized after a while, but the big jumps still make a difference, either way, so might as well get excited about it.

BillBE Nice work at your meeting. Sometimes it is tough to remember that good enough is. My 40 days is working through the Beck steps again. Puts me back in the mindset, and refreshes old habits.

Beverlyjoy Nice work on changing up your day to account for your pain, and still meet your primary goal. This is something Beck doesn't talk about much, and is a useful skill to have for the long term. Day 41. What to do when life intervenes.

and maryblu Just finished the new Michael Scott book, The Necromancer. Nice!!

Hello to everyone! Back tomorrow.


06-08-2010, 11:27 AM
We took a private "surrey" tour (really it's a big golf cart) of the Missouri Botanical Garden with some friends. Not as much exercise as I normally get during a day at the Garden, but it was fun and we learned a lot. I think our friends enjoyed the experience.

WI: +0.35kg, Exercise: +30 355/1600 minutes for June, Food: 80%op, Read my Advantages and Responses: no

AnneWonders: I like your new version of your username. Congrats on completing the triathlon! Great job on Day 0 when Day 1 didn't quite materialize. That seems very Beckian.

new2me2: your cruise sounds lovely! Good job eating lightly yesterday.

Lexxiss: yay for Alaskan seafood!

seadwaters: it sounds like your working out your evening eating -- good job with thinking that through. I've started prioritizing my vices. Overeating is the worst thing I can do. So, if the one thing standing in the way is mindless web browsing and/or playing spider solitaire on the computer, I'll go ahead and do it even if it's not exactly my ideal way of spending my time.

BillBlueEyes: great job getting in your workout and dealing with a meeting with food on the same night!

Beverlyjoy: Great job not overeating in an attempt to fix pain (I've tried that -- Naproxen works better) and I hope you're feeling better! And yay for be willing to take medicine that may slow your weight loss. I think that's happening when we accept that we are working on a long term goal and have achieved the patience necessary for it.

06-08-2010, 07:09 PM
Had a good OP day yesterday. Itís always nice when things are easy. I wish I knew what makes an easy day and bottle it. I had projects that kept me active and moving for most of the day and I did some yoga. That felt like a reward rather than exercise.

I just got back from helping out with a neighbors branding. We headed out pretty early this AM and I spent the day running a vaccine gun. Iím pretty tired out now. But I did successfully survive another branding potluck. I stuck to the salads and skipped the high fat fare. It helps that it has meat in it. I split a great dessert with DH, so I kept it at a reasonable portion. DH had to leave for a conference, so itís just me and the dogs right now. Iím pretty tired out, but the dogs didnít get any exercise and are acting like they need it. Iíll take them for a walk this evening when things cool off and Iíve had a chance to rest.

ThisTime7, congrats on getting a steamer as a prize! Great job skipping the cakes at the dog show and sticking to healthy food while everyone else was having goodies.

Gardenerjoy, Iím living vicariously through your description of the opera. It sounds like a great night and fun costumes. It sounds like a great night out. Kudos for leaving some of the meal just for practice. Big congrats for winning the challenge! Consistency is a much better strength than speed. Lotís of people lose weight quickly only to find it back on just as quickly. Itís the consistency that will keep it off.

AnneWonders, thanks to Seadwaterrs I just noticed you had a name change. Yay for finishing a triathlon and having fun. I am so impressed that you were able to train for it with your busy schedule. Best of luck on your 40 day push. Youíre inspiring me to do one of my own.

New2me2, Glacier Bay sounds so lovely. It sounds like such a great trip. Great job recovering from the fudge incident. It was such a revelation to discover that treats are better when planned. Now if I could just remember that consistently. . .

Lexxiss, yep, yardwork will still be there when you have time to do it. Glad your travel day was good and you got an Alaska treat coming to you.

Seadwaters, the ups and downs of the everyday weigh ins can be tough at first, but youíre right that you will eventually be desensitized (or desensitised, LOL). Youíre doing great coming up with strategies to deal with that evening snacking.

BillBE, kudos for squeezing in a workout before your meeting. Great job skipping those dangerous pastries and for facing down that food for a couple of hours. You had asked me a while back if WY had cowgirls. I was at a branding today that had some serious cowgirls. Lots of girls roping and wrestling calves. That neighbor had 3 daughters and they have all become serious ranchers of their own. Theyíre inspiring for this new ranch girl.

Beverlyjoy, great job sticking to your calorie limit in a day with twists and turns. Ouch for the back pain, but glad you are taking care of yourself. Kudos for not eating through the pain.

06-08-2010, 07:18 PM
Greetings from Ketchikan! Didn't do too much today. Leisurely got ready this morning and my friend and I took a short walk into the town for some shopping. It wasn't much, but we were tired from yesterday, lol.

Did my reading today: cards and a chapter from the book, although I think I am behind a day or two which is fine. I wanted to take my time with it.

Because I wanted some of the locally made candy here, I ate lightly for breakfast, and will eat lightly for dinner again too. I'm skipping lunch...the coconut truffles were my lunch. :D

We set sail today at 4:00 p.m., then two sea days, then back to San Francisco. I never thought I'd hear myself say this, but I am looking forward to getting back to my eating plan!

I do not think I've gained much, if any, weight. I put on one of those new pairs of jeans today and they still fit! :) Yay!

06-08-2010, 09:59 PM
Hello Beck friends:wave:

Today has been a good food day.*credit* I seemed to think things through, except for 2 bites at Costco which I take full responsibility for (one was Alaskan smoked salmon. lol Dinner is in stages while I watch NBA finals.:crossed: Celtics. I actually took some food off my plate before I sat down. *credit* Tomorrow, I'm off to the airport early to p/u DH. ::cp: I got him treats at Costco today and went one step healthier. I don't think he'll notice the difference.

BillBlueEyes, *credit* for a stellar performance at your monthly meeting.

Donna (new2me2), your visit to Ketchikan sounded perfect! *credit* again for planning ahead.

Shepherdess, what a busy day, and yay for proper potluck behavior...and *credit* for making sure the pups get out, too.

gardenerjoy, *credit* for prioritizing your vices. Very interesting, and actually during these past few weeks I've done that, too.

AnneWonders, *credit* for recognizing you needed one more recovery day.

Beverlyjoy, *credit* for not eating when feeling bad. I hope you are getting rested.

Cheryl (seadwaters) Yay for scale movement! *credit* for thinking of evening distraction techniques. When I knit, I definitely don't think about food.

06-09-2010, 07:07 AM
Hi Coaches

A quick check in - I will post personals tomorrow morning. A good day - on plan which is always good. I need to eventually rethink my snacks - while I am staying in the calorie range I don't think they are all the best or healthiest choices

Credits - :sunny:
- Read A&R cards - no
- Planned my day - yes
- Made food plan - yes
- Food on-plan - YES
- Posted to the list - yes
- Ate mindfully and seated every time - yes
- Put down fork occasionally - sometimes - not enough
- Weighed myself - Yes - back DOWN AGAIN - Yipee - from 216.4 to 215.4
- Drank water - not enough
- Exercise - yes - aqua fitness :swim: - good fun but very cold between the pool and the change rooms
- Resistance techniques - yes
- Consciously gave credit for positive eating / exercise behaviours - Yes

Working on - :running:
Snacks as healthy options

Have a great day Beckies

06-09-2010, 07:10 AM
Diet Coaches/Buddies - Took my four-mile route walk after work; CREDIT moi. My walking has been reduced for the standard variety of reasons, so it was good to be back. I remembered that I used to regularly want to stop at Whole Foods for samples and was pleased that that wasn't on my mental agenda. Was inspired to pass a 96 year-old friend out for his daily walk - he's one of life's winners.

Eating was on plan; CREDIT moi.

Anne (AnneWonders) - OUCH for SORE - you really work yourself. Love reading that you ripped the Beck CD's to your iPhone - didn't read that idea in Beck, LOL. Day 0 should be incorporated into Beck's official plan since the first several chapters are among her best, IMO.

Joy (gardenerjoy) - Getting a tour of the Gardens that you know so well sounds like a fun idea.

Shepherdess - Yay for surviving another branding pot-luck. And Yay for WY Cowgirls. Are you a rider yourself?

Beverlyjoy - Yep, Kudos indeed for not overeating in response to back pain.

Cheryl (Seadwaters) - ETA a wave as you cross-post.

Debbie (Lexxiss) - Well, glad you had a good day, but share your chagrin about the Celtics performance in the NBA last night. Just Ouch.

Donna (new2me2) - Waving again toward Ketchikan for the last two days of your Alaska tour - where there won't be any local homemade candy to deal with, LOL.

Readers - day 30
Stay in Control When Eating Out

Dining-Out Strategies

Access your success. Once you get back home, think about how you did. If you weren't able to follow your food plan, what will you do differently next time? If you had trouble, the task was just too challenging. Try it again and prepare yourself better before you go.

The Beck Diet Solution, pg 215.

06-09-2010, 09:19 AM
Quick check in this morning with my coaches.

I am very busy and sill trying to find sanity/balance. I have been mostly on plan with eating since the major melt down last week. I have been keeping on track about 80% of the time with exercising and doing weights. This is good because exercise has always been the first thing to go when I get too busy.

I believe that practicing Beck skills is making all the difference to me right now. Even when I am not eating completely low fat-low calorie I am eating much more "normally", i.e. not binging, not eating while multitasking, eating relatively healthy. So progress is being made. I think I am finally grasping how to lose the all or nothing thinking.

Am off to the city for another hotel stay tonight. That is also much less of a struggle for me. I am now only staying in hotels with minifridges and am packing healthy snacks and breakfast and for dinner I am either eating out healthy (Subway etc) or picking up healthy foods for the room. I seem to have gotten past the hotel room= order pizza or chinese food thinking. As Beverlyjoy would say: Grateful. Grateful I found the Beck book and grateful I found this forum.

Have a good day everyone.

06-09-2010, 10:05 AM
NSV: I bought a pair of size 14 jeans yesterday! There's some vanity sizing involved there, but I'll take it!

None of my clothes fit. I got to this weight a couple of years ago and was too cheap to buy new clothes. I think, unconsciously, I had to put the weight back on so that I had clothes that fit! This time, I'm taking a different approach and buying at least a few pieces that fit as I go along. So far, most of my purchases had been dressier clothes, so I was finding myself with nothing to wear for casual occasions. Yesterday, I got jeans, four form-fitting shirts, and a denim jacket that was on sale. All in sizes that I haven't worn in years.

WI: +0.2kg, Exercise: +90 445/1600 minutes for June, Food: 90%op, Read my Advantages and Responses: yes

Shepherdess: you are getting really good at those branding potlucks!

new2me2: I'm really enjoying your vacation through your descriptions for us!

Lexxiss: love that you went one step healthier on treats while DH was gone! A few more trips out of town and you'll have him eating raw carrots dipped in hummus!

seadwaters: yay for an on plan day! Have you read any of the books about healthy foods? The SuperFoods books by Stephen Pratt or the giant books like The 150 Healthies Foods on Earth by Jonny Bowden or The World's Healthiest Foods by George Mateljan. I found them helpful when planning healthy snacks, with some surprising results, like my snack of dark chocolate chips and nuts. These were all library books, because I got what I wanted from the in a few weeks and didn't feel a need to own them.

BillBlueEyes: good job on the four mile walk and recognizing the changed thinking that keeps Whole Foods samples off the agenda

CeeJay: so glad you're noticing progess in all ways -- a loosening grip of all or nothing thinking is huge, I think

06-09-2010, 10:20 AM
Hi Beck folks - Yesterday was a healthy on plan day. I am always grateful for that! I stayed with my food plan. It’s such a helpful guide. I was willing do many of the Beck tasks. I need to keep working through the book more.

I’ve gone back to writing down my times for how long I take to eat meals and snacks. It’s a good reminder that I need now.

I also need to take the time to take notice of my credits. Also - the same for sabotaging thoughts and what and how I deal with them.I need to be doing more of the daily journalling of these things.

I finally did it. I made an appointment for later this month to talk to the foot/ankle orthopedic surgeon about my foot and ankle stuff. I know it's going to be a hard thing to get through. But, I think it's time. I can sit around and have little foot/ankle pain. But, I can't really live life. Even though the outcome is uncertain and it's a long hard recovery, I need to try.

fork down between bites - some of the time
slow mindful eating - some of the time.
taste the food - some of the time
no seconds - all the time
eat seated only - all the time
stretches and strengthening - did gentle stretches
leave a bite of food - all the time
plan/log/measure/count calories - all the time
lots of water - lots
Arc - no
Rc - yes
Beck book - yes

Ceejay - I am glad you are taking the time to do your weights, etc. It’s easy to put that off. I think that it is major that you can have times now of not living with an all or nothing relationship with eating. That is wonderful. I agree how much this site, Beck book and the support has impacted my life for the better.

Billbe - four mile walk…that’s awesome. It’s so nice when the day comes that you can pass by food sample or make them as an intended nibble when heading towards Whole Foods.

Seadwaters - glad to hear about a good day. Credit for thinking of tweaking your snack choices. That’s great. I hate it when the changing room at the pool is way cold, too.

Lexxiss - credit for your good day and two nibbles not causing you to go off your plan. Glad you can get some healthier snacks around for you and DH - that is so helpful. Safe travel home!

New2me - good planning for enjoying a piece of candy. I am so glad it didn’t cause you to eat off later in the day. I never thought I'd hear myself say this, but I am looking forward to getting back to my eating plan! I totally agree - there’s a lot of comfort in being in your own food zone, place, fewer temptations etc. That’s how I felt when I got back from my trip last week.

Shepardess - I’d like to ‘bottle’ those good day too. Just imagine if you could sell - you’d be a gazillionaire! Credit for getting through the branding potluck.

Anne wonders - sorry to hear of your continuing soreness. Looks like you are ready to begin Beck! Here comes day 1!

gardenerjoy - wonderful credit for getting those smaller pants! Hooray!!!! get yourself some new deserve it. I think it makes your weight loss even more real than what the scale says.

Shout out to anyone stopping by.

06-09-2010, 10:25 AM
Hi Everyone
Sorry so busy at the moment that just touching base to let you know I am still on plan with a bit of a struggle. Moving out to the kennels for a week today so will be busy running around keeping fit out there. Will have to watch my eating as I will be in another house and different routine. DH coming over on the weekend so he will keep me in line.
Tomorrows the fortnightly visit to the psychologist hope I get hypnotize this time as I have really been struggling along. May be he could make fat food taste awful then fruit and vegetables I could get cravings for.

06-09-2010, 10:32 AM
Coaches/Buddies Made it through yesterday. Ate on plan, and may I say I had a lot of talking back to do to my inner adolescent to get there. She is quite the whiner. Truth in disclosure--I did not read the intro chapters nor did I listen to them on my iPhone. I got wrapped up in some bluegrassy folk music and couldn't be bothered. I actually have mixed feelings about that, because I really needed to do something nice for myself to distract myself from eating. I seem to remember telling BBE that good enough is, so perhaps I'll take one myself. I am down a pound from yesterday.

Today is Day 1: Record the Advantages of Losing Weight. The plan is to listen to some of Beck on the iPhone on the way to work, and write out a new ARC from scratch. I think most of the reasons on the old card are still valid, but I have a couple more, and would like to freshen up the wording to get my attention.

BTW: I have written a food plan today, and plan to stick to it. I will likely be cranky again tomorrow, and then it'll be easier.

gardenerjoy Love the Missouri Botanical Garden. It has been years since I've been. Glad you got to go! Congrats on the 14s. Love vanity sizing myself. A lot of people will buy thrift store or eBay clothing for their journey down. I remember clothing being a reward, so I always got stuff I liked. It made me feel great. My favorite was a beautiful floral skirt I got when I hit size 18. It was pricey and I think I wore it a whole 4 times, but it was wonderful, and I felt like I was all that in it. I still think about it occasionally.

Shepherdess When you find a way to bottle the good days, I'll take a dozen! Sounds like a busy day, and you found a reasonably way through.

new2me2/Donna Love that you planned candy for lunch! We all need to do that sometimes. I think it helps when we can use that on ourselves as an option: "I can eat it tomorrow." More believable when you follow through. I have planned a cupcake for my evening snack/dessert to celebrate DS's birthday.

Lexxiss/Debbie Hooray for surviving Costco mostly unscathed. A dangerous place indeed!

seadwaters Looks like a good day. Hope you figure out your snacks. Personally, I think an unhealthy snack now and then is mandatory, see my cupcake plan above.

BillBE Four miles and on plan. Wheeee!

CeeJay Sounds like you are getting back on track. A hard thing to master and absolutely critical to long term success. Nicely done.


06-09-2010, 05:59 PM
Greetings from somewhere off the coast of Canada!

Haven't done a thing today, lol! We've been chatting with the rest of our group all morning. I've still been eating sensibly I think...they have two sized plates here...supersize and salad...the salad is about the size of a normal dinner plate. The last few days I've just been using the "salad" plate. My portions are still small, but it looks less sparse on that than on the supersize, lol.

And, MUCH safer today without locally made candies, lol!!! They leave a chocolate on your pillow each night, so I have that to look forward to later! The travel agency we booked with has been giving us gifts every day was Alaskan fudge. I haven't opened that, and don't intend to until I get home. I'm going to cut it into small pieces and freeze them, that way I can only eat one small piece at a time. OR, I may give it to my mother. :D She's on a diet too, but she is able to eat one piece and leave it at that. :) I need portion control.

06-09-2010, 11:02 PM
Hi Coaches :wave:

I need to spend more time with the Beck books and over the next few weeks should go from day 1 - will report tonight. I had an MRI Tuesday - I really wouldn't want to be any bigger to get into one of those! A great encouragement to lose more weight!

Anne (AnneWonders) - Just thinking about what you did makes me sore so I can imagine! Huge credit for that one. And credit for a renewed effort with Beck - you have inspired me to regroup and reread. Yes - shouldn't get too desensitised to scale movements because they can be a cause for celebration or a wake-up-call so thanks for that. Love the idea of a cupcake plan - I still need liberties to look forward to but all of them are becoming bad choices!

BeverlyJoy - Sorry about your back pain - hope it settles soon. I love your plan taking some "twists and turns" - mine does that often. Credit for not overeating to feel better and I hope you weigh in reflects your resistance. Yay for taking on your surgical issues and making that appointment - let's see where it goes.

BillBlueEyes - Yay for a 4 mile walk and passing by old habits. Most of the people in my aqua fit class have 20 or 30 years on me and they put me to shame. Inspiring. Some definitions please ETA? (not estimated time of arrival?), + NSV?

CeeJay - I am so glad you are finding balance - and I will use your formula when I travel next for work as it sounds successful. Yay for maintaining exercise while really busy - that is a tough one. And kudos for the reduction in all or nothing thinking - that is progress

Debbie (Lexxiss) - Well done to keep the snacking at Costco to 2 bites - that has to be good. Well done in slowly moving your DH's food in a healthier direction - soon the two of you can snack on the same things! Go Celtics (??) - oops just read further

Donna (new2me2) - Yay for jeans fitting after holiday eating. Well done for planning and resisting - big credits

Gardenerjoy - Size 14 jeans! Credit you! It must feel great. I haven't got any clothes now much to speak of, nor for the journey down until I hit about 30# lower - I refused to dress somebody else's body! It will be nice to get into them but maybe I need to buy something for now to improve my outlook! Great suggestions for books thanks and I will look into them for inspiration. I sort of know what I am supposed to snack on - it is comfort seeking I think and I need to move on from self indulgence. LOL prioritising your vices - good idea

Shepherdess - Good eating to survive at the branding pot-luck. I am having visions imagining what running a vaccination gun looks like. Your stories of life on the land are always evocative

ThisTime7 - Hope the visit to the kennels is on track but the exercise sounds promising. Hope that the visit to the psychologist is all that you need - and all that you want


06-09-2010, 11:29 PM
Hello, Beckies,

I think I had better check in lest you all forget me. Speed reading the posts since the first of the month is not cutting it. I "cherry picked", but you all have so much going on, and I learn so much from all of you, that I will have to go back and really read everything.

Not sure what to say for an update. Am still struggling with eating issues. Last weigh in at the doctor last week (bad case of PI and I am such a baby, I went for cortisone cream!) was 138. *sigh. I know where each of those irrationally exuberant fat cells is hanging out. I have my annual physical tomorrow, so that will be more *telling about health, etc.

I do need to report that at my favorite store (Goodwill in Rochester), I got my pair of size 2 pants. Size 2 longs from the Gap;pretty much a joke. No way am I a size 2. Vanity sizing is alive and well at the Gap, and at Goodwill!

Love the discussion of gardening as exercise. It pretty much has to be good enough in summer, because that is all I do. My "swimming" doesn't count; I just side stroke at a leisurely pace..not even close to exercise. Am dancing at least twice a month, mebbe more, and that is prolly as close to aerobic as I get.

Love the new name, Anne. I did read the posts carefully enough, at least for June to have to ask: I did not see that you gave a rationale...not that you have to, but you are kindred spirit enough for me to be really curious, and I am sure I would love your answer!

Best to all.

06-10-2010, 05:50 AM
Diet Coaches/Buddies - Gym was fun yesterday, CREDIT moi. After four+ years of going 3x per week there are finally a pair of guys who speak to me when I come in. (We male types don't just rush in with this talking to each other business, LOL.) These are guys who do serious lifting with the barbells and have upper bodies that would turn heads at the beach.

DW made an awesome black bean with avocado salad for dinner from a recipe from Nutrition Action Newsletter which we usually read for its info, but which has recently added a couple of recipes each issue. CREDIT moi for a healthy dinner, even though I might have had a largish portion since the stuff is pretty dense.

maryblu - Congrats on Gap jeans from Goodwill - you're definitely my kind of shopper. Good luck on your annual physical today. I searched Amazon for the two exercise-while-gardening books that Joy (gardenerjoy) mentioned. They're there - but not sure if a real gardener would take the time off to read them, LOL.

Anne (AnneWonders) - Yep, both "good enough is" and "Wheeee!" to an on-plan day motivated by bluegrass. I take it that SORE is history.

CeeJay - Yay for exercise "to find sanity/balance." Big success that you're consistent with your hotel stays so that they're not a threat.

Joy (gardenerjoy) - Congrats on the new jeans. Smart strategy to keep motivational clothes ahead of your size.

Beverlyjoy - Kudos for on-plan and Kudos for gratitude. And big Congrats for moving forward with your orthopedic surgeon. Will start sending supportive thoughts as you head into that process.

Cheryl (Seadwaters) - Yay for one more MRI behind you. ETA = Edited To Add. NSV = Non Scale Victory - a success like wearing smaller jeans.

Donna (new2me2) - Kudos for choosing the salad plate each time. I had my black bean salad last night on a real salad plate and it looked like a huge amount since it filled the plate.

ThisTime7 - Ouch for struggling with Kudos for moving along. Good luck with your week at the kennels.

Readers - day 30
Stay in Control When Eating Out

Dining-Out Strategies

If you did well but feel disgruntled because you couldn't eat everything you wanted, work on your sabotaging thoughts. Give yourself great credit for following through with your food plan and work on acceptance: Oh, well, I couldn't eat the way I used to eat. But I do really want to lose weight so it's good that I limited myself.

The Beck Diet Solution, pg 215.

06-10-2010, 07:13 AM

I am here to do my check-list. I spent a lot of time looking at what RDAs were for certain nutrients and added them to CalorieKing - let's see how I go achieving requirements for some and not going over for others (e.g. sodium). At the moment I am VERY slightly over for saturated fat and sugar (those pesky snacks) but not over for calories. Who knows with sodium because I do add salt to food - should try to estimate. So in the scheme of things, if overeating is priority one - it is good

Credits - :sunny:
- Read A&R cards - Yes - and rewrote them
- Planned my day - yes
- Made food plan - yes - with some "twists and turns"
- Food on-plan - YES
- Posted to the list - yes
- Ate mindfully and seated every time - yes
- Put down fork occasionally - Yes - usually when I had to fast forward through the recording!
- Weighed myself - Yes - back Up AGAIN (sigh) - 216.4
- Drank water - yes - lots
- Exercise - yes - exercises from physiologist - Credit moi!
- Resistance techniques - yes
- Consciously gave credit for positive eating / exercise behaviours - Yes

Working on - :running:
Redoing Beck Day One

Have a great day Beckies

06-10-2010, 07:18 AM
Hi All,
Now at kennels for a week and have walk around on dog patrol (doo picking up) on 2 acres a few times today, so I think I have done my exercise for the day.
Reported into Psychologist this afternoon for my fortnightly visit and talked to him about my struggle at the moment. He replied thatís good and I said WHAT he said that if it was just a quick fix then that would be easy. It was so good to be able to talk to him about my last fortnights struggle. He wasnít ready to hypnotise me yet so I will just have to wait. Thought today would have been a good day but he said that I need to separate my commitment to the Beck from my emotional eating.

"He then got me to write a new"


I then had to keep reading it back until my voice had commitment to the card. So we had a good session and I feel like putting my best foot forward again.

BillBlueEyes Well done on being so dedicated to the gym. I need to take a leaf out of your book.
Maryblu Have received your PM and will get in touch. Well done for coming on here daily I have found it so motivating and there are so many people to support us.
Seadwaters Yes I think I need to go back to the start for this week. Hope the MRI was ok I dread going in there with my weight.
new2me2 Your trip sounds fantastic and you are being so good. It only took me 2 days at a conference last week to fall off the wagon. Well done for watching your meal sizes.
AnneWonders Well done for staying on plan. Kudos on the loss
Beverlyjoy I think I need to start the timer on the stove when I start to eat too. I have been eating to fast lately.
Gardenerjoy Well done on the size 14 jeans. I do that wear baggy clothes as I want to see how long I keep it off. I think this time I will throw out big clothes as I reduce in weight.
CeeJay Good on you for getting back on track after a meltdown. You are doing great with your forward planning when away.
Lexxiss Credit for a good day and picking up the healthier options.
Shepherdess Iím with you if you can bottle that good day. I think one of the things we need to do is keep busy and that what you are doing. Well done on eating correctly with the pot luck.

Hope I didnít miss anyone
Cheers ThisTime7

06-10-2010, 08:31 AM
Hello Beck friends:wave:

DH is home and we even made it all the way back to our summer home. Food is planned and OP. It seems natural at the moment so I anticipate a good day. I'm on the run this morning trying to get back into my routine.

have a great day everyone!

06-10-2010, 10:35 AM
Coaches/Buddies Well, I'm off to a flying start on my 40 day push. Not done with Day 1 yet. I got hung up thinking about the differences of the advantages of being thin(ner) vs the disadvantages of being fat(ter). They are in many respects different lists. Anyway, I thought about it a great deal, which is the point of the cards.

So Day 2 is to pick two reasonable diets. I'm going to formalize my plan a bit more, and work on some back up ideas tonight.

I weighed in and am down 4 lbs in two days. Yes, I know that this is the normal post-race draw down, but may I just say, YIPPEEEE!! And, I stuck to my plan yesterday, which included an outing to a coffee shop, where I skipped the latte and pastry for a nice herbal tea. Plan for today is written (beer night!) and breakfast is on track.

I will start thinking about exercise again tomorrow. I'm feeling ok now after the race.

new2me2 Using the salad plate is a great strategy! Have you read Mindless Eating by Brian Wansink? Plate size makes a difference.

seadwaters Hope you get happy results from your MRI. Good luck figuring out your macro- and micro-nutrient content. I made a conscious decision not to worry about that too much way back when and am fortunate to be able to do so. I find that if I'm eating healthy enough to stick to my food plan, i.e. lots of fruits, veggies, whole grains, and lean protein, everything else just sort of works out.

maryblu Sorry to hear you are struggling. Keep at it and it will pass. These things come and go over time, as you and I both know well. The username change was more driven by privacy/security issues than anything psychologically significant; the internet has changed since I started here, lo these many years ago. I tried to keep it close enough so I'd still be recognized though.

BillBE Hurray for gym friends! What is the next step on the guy friend scale? I'm guessing a sporting event of some sort. ;) I had a massage that helped with the SORE. I'm feeling tired still, but otherwise pretty normal.

Thistime7 I like your Response Card. I have one like it. Good job on the exercise and talking about your issues with a professional.

Lexxiss/Debbie Welcome home. Good to be!


06-10-2010, 11:25 AM
I'm trying to get more committed, and make more posts so I can get a diet buddy. I have two questions..

1. Is there a chat room that is just open for anyone to chat anytime they want to ? I think just hanging out sometimes is what might help be an avoidance technique.

2.And can anyone start a thread ? I was on another site where we had a quick check in where you just listed 5 positive things. So each post was just a list of 5 lines, not a paragraph and not responses..just a list. I'd like to start one, something like this:

5 credits for today

1. Bought popcorn for grandsons to make instead of crackers (too "ready to eat")
2. Measured my 1 tablespoon of non-fat half and half
3. Looked up calories for couscous
4. Didn't go in grocery store when I bought morning paper
5. Walked the dog.

Should I just start one ?


06-10-2010, 11:34 AM
ponee - Yep, just start one. Neat idea.

06-10-2010, 12:35 PM
Hi Becksters! Another day of food staying on track, for the most part. I am always greatful for these days.

Today is a day at home doing things to get ready for company over the weekend. However, my stepmom has been sick - so I might need to go there for the weekend. I'll know more this afternoon.

My back is still whatever I do, I will do it gingerly. I wish my pieces and parts didn't give me so much trouble. Oh well.

I changed my evening snack when I realized I had many more calories. I wrote it down.


fork down between bites - some of the time
slow mindful eating - alot of the time (using the clock to slow down)
taste the food - alot of the time
no seconds - all the time
eat seated only - all the time
stretches and strengthening - did gentle stretches
leave a bite of food - all the time
plan/log/measure/count calories - all the time
lots of water - lots

Arc - no
Rc - no
Beck book - no

I will try to get back for personals, if I can. Have a great Beck day.

06-10-2010, 12:36 PM
I need a few days of eating at home. Lunches out really slow me down!

WI: +0.7kg, Exercise: +40 485/1600 minutes for June, Food: 70%op, Read my Advantages and Responses: yes

06-10-2010, 03:10 PM
Greetings from somewhere off the coast of Oregon or California!

Anne, I have not read that book but will look for it! :)

It's still early here, but have only had one of my snack bars and some peanut butter, and a soy latte. I'm waiting for lunch at 11:30...not quite hungry yet, but starting to feel the first signs of it, lol.

The tour group my friend booked with bought into a slot tournament for each of us. I was on the "leader" board (in 4th place) for about 10 seconds. :D I also attended a cruise-end sale and got a couple of nice things at 70% off. I'm not quite sure how this will all fit in my suitcase, but fortunately the tour people gave us each a LARGE tote bag. :cool:

I've done no formal exercise, but spent a great deal of time walking around the ship this morning looking for my roommate, who HAS to be on board somewhere but I haven't seen her since I left the cabin at 8 this morning! :D

Well, got to MUST be almost 11:30 by now, lol. I probably won't check in again until tomorrow evening at the earliest. They get us up and off the ship pretty early and I've used up almost all my free minutes anyway.

06-11-2010, 04:33 AM
Hi Coaches

The MRI showed the expected degenerative changes in the back and nothing more sinister so that was good. It has been a quiet on-plan day but I didn't get far with revisiting Day One or reading Beck - more luck over the weekend hopefully. And this is a long weekend - for the Queen's Birthday. It will be pleasant.

Anne (AnneWonders) - Yippeeee indeed. Nice to see all that weight go for whatever reason! Hope beer night planning went well. I won't keep up with the micro nutrients but it will be good to keep track for a while. In my family we like a bit of food with our salt - so worth monitoring for a while!

BeverlyJoy - Good twisting and turning with that plan when things changed. Hope your back settles soon. I wish I was up to leaving a bit of food - I don't go back for seconds but what is on the plate gets eaten!

BillBlueEyes - Love the story of fast track spontaneous relationships between blokes (very Australian term) at the gym - from my experience it sounds pretty similar here. Mind you the women don't rush to bond either. I am currently addicted to Amy's Organic Refried Black Beans - from your part of the world I believe. I mix it in with a chilli bean recipe I make - very nice.

Debbie (Lexxiss) - Yay for DH being home and for having a food plan - hope you had the good day you were anticipating and expecting

Gardenerjoy - Waving - hope you get to eat a lunch at home soon

Maryblu - Well you are not forgotten - and I hope your annual physical goes well. Yay for vanity sizing - I wonder what a US size 2 is here?

Ponee - Like the way you are tracking credits and your idea for a new thread. Posting is always good and it is so useful to see how everyone works their plan

ThisTime7 - Sounds like the psychologist has a plan. I love your response card . Sounds like he has read Beck's section that says dieting is supposed to be hard and that's OK - that practising the skills makes it easier again but that it isn't a quick fix. I need to keep remembering that when it is all too much!

Credits - :sunny:
- Read A&R cards - No
- Planned my day - yes
- Made food plan - yes
- Food on-plan - YES
- Posted to the list - yes
- Ate mindfully and seated every time - ate lunch on the way to the table - well some of it
- Put down fork occasionally - no
- Weighed myself - Yes - stayed the same - 216.4
- Drank water - yes - lots
- Exercise - yes - :swim:
- Resistance techniques - yes
- Consciously gave credit for positive eating / exercise behaviours - Yes

Working on - :running:
Still redoing Beck Day One - didn't get far with it today

Have a great day Beckies


06-11-2010, 06:46 AM
Diet Coaches/Buddies - Today is the day that I celebrate incrementing the counters in my signature by 1 month; CREDIT moi for continuing on my journey. The longest goal of my dreams is to reach 5 years when something magic happens according to the National Weight Loss Registry because folks who keep it off for five years tend to keep it off.

Major food victory: I donated an ear of corn - one of my favorite foods of all times - to the worms in our compost bin for the trivial reason that it was unusually tasteless. CREDIT moi. Don't think I've ever had corn on the cob that had no sweet taste at all. I felt like I was eating corn flavored starch. But, for me, tossing out any food is still difficult so I rejoice in my small victory.

Anne (AnneWonders) - Neat idea to distinguish between advantages of thinner and disadvantages of fatter - gotta go ponder that on my list. Pretty neat to skip "the latte and pastry for a nice herbal tea" - coffee shops have an aroma that yell eat a scone to me.

Joy (gardenerjoy) - Those eating out lunches can be loaded.

Beverlyjoy - Yay for "did gentle stretches" - each bit helps.

Cheryl (Seadwaters) - Yay that your MRI showed no more sinister than expected. LOL at your food with our salt - as kids, we dumped salt on all foods before tasting them. Ouch. Happy Birthday QEII - not worrying about being early, since our Secretary of State sent formal US Birthday greetings a whole week early.

Debbie (Lexxiss) - Welcome home DH - hope you remembered the box of Alaskan seafood! Kudos that planning "seems natural at this point."

Donna (new2me2) - Now "70% off" is my kind of sale - I'd go on a cruise in a heartbeat if Swarowski binoculars would sell for that at the end. Hope you found your roommate - as I understand it, one can get attacked by a shipboard romance at any time, LOL.

ThisTime7 - Great Response Card. Two acres of dog poo requires a bit of dedication, LOL. Around here, people have increased to maybe 90% picking up their own dog poo - rather nice.

ponee - I don't know of a chat room on 3FC. There are some threads where folks can be chatty from time to time. Kudos for the popcorn rather than the crackers - we all seem to have different trigger foods that are too "ready to eat."

Readers - day 30
Stay in Control When Eating Out

Dining-Out Strategies

The more you practice eating out, the easier it'll be. If not this time, eventually you'll leave a restaurant or event and say to yourself, I'm so glad I didn't overeat. When I told this to dieters I've worked with, most didn't believe me at first, saying "I can't imagine that happening. I think I'll always feel deprived." But they do get to this point. They feel good for remaining in control.

The Beck Diet Solution, pg 215.

06-11-2010, 07:26 AM
Just popping in - No, I've still not finished the book! I do read daily though and am hoping the posts here will drip away and wear down mys resistance to just sitting down and reading the book!

I do like today's quote about practicing eating out and just may start doing that once every two weeks - planned and meaningful. The ultimate test will be walking out of a Chinese buffet saying I'm glad I didn't overeat.

06-11-2010, 09:49 AM
Iíve been having trouble posting againónot sure why. But I have been reading your posts and enjoying them.

The last few days have been good. DH has been away at a conference and itís always hard to motivate myself to cook and eat healthy dinners while heís gone. That often means that Iíll sit down with a bag of chips and call it dinner. So to motivate myself, Iím finding recipes that look good to me, but that I know he wouldnít like. Last night it was a delicious spinach, cauliflower and tofu scramble with Indian spices.

Exercise has been good too. I had to spend the Tuesday AM at the office in town, so the dogs and I got up early and went for a run by the river. Yesterday I had to take the dogs to the vet, so for a treat afterwards we went running in the dog park and they . Oh for the life of a dog where getting out to exercise is a reward.

New2me2, yay for the jeans still fitting at the end of the vacation. You know youíre getting into Beck mode when you look forward to getting back to your diet. Kudos for getting to that point. Kudos for using the salad plate as a dinner plate.

Lexxiss, good job sneaking some healthy treats to your DH. I do the same for mine. Yay for your DH coming home and for your food plan seeming natural. Itís so much easier when that happens.

Seadwaters, glad the MRI went well. Kudos for avoiding over-eating even if all the nutrients arenít perfect. I have trouble with sodium too. Itís tough because itís added so heavily into so many foods. One thing that I like about the calorie counter that I use is that I can look over nutrients over a period of time. It helps to know that I may be short on a nutrient on a specific day, but over several days, Iím fairly balanced.

BillBE, Congrats on ticking off another month of maintenance. Iím not much of a rider, but my FIL bought a horse a few years back that I do like to ride. I named him Valentino because heís a ladyís horse. Heís a better horse than I am a rider so he takes care of me. Yay for your regular gym visits offering you new conversations, LOL.

Gardenerjoy, congrats on clothes that donít fit and for buying some that do fit. Meals out are always tough for me too. Youíve always seemed like a pro at them, but I guess they have hidden calories everywhere.

Beverlyjoy, good job making the appointment for the surgery. I know the recovery will be tough and would scare anyone off of it, but in the long run youíll be happy you did it. Ouch for sore back. Wishing your back and your stepmom a quick recovery.

ThisTime7, best of luck staying OP while so busy. Kudos for recognizing the upcoming challenges. LOL at getting your exercise picking up dog poo. I love your new response card.

AnneWonders, great job giving that inner adolescent some discipline. Mine needs to be put in her place every now and again. Interesting thought about the differences between the advantages of being thin vs. the disadvantages of being heavier.

Maryblu, good to see again! Iíve been thinking about you while I garden. I have to admit that Iím jealous of that beautiful picture you shared a few months ago. I have big ambitions for my garden, but I wish I had your talent.

Ponee, great idea to start a thread where we can just hang out and avoid temptation. I love your list of credits. I have to admit that I have never gotten into the habit of giving myself credit for the little things. Iím still that all-or-nothing girl.

Ruthxxx, waving back. Kudos for chipping away at the book a little bit at a time.

06-11-2010, 11:02 AM
The power went out for several hours last night. No storm, or anything. It happened about 5:15. DH thinks that everyone came home from work, turned on the AC, and overloaded the system.

I was just starting my Wii workout -- I had to remember how to do exercise without electronics! I ended up taking a walk at dusk so I could see how much of the neighborhood was effected. It was about two thirds.

We ended up with delivered pizza and I'm grateful that was available to us. But I ate more than I needed under the stress and the spell of gooey cheese. The good news is that I didn't really like it -- my homemade pizza is tastier as well as healthier. We kept the leftovers on principle and I'm not even tempted. Years ago, the pizza place knew my voice on the phone and leftover pizza was a favorite breakfast food, so it's good to see that change is permanent.

WI: N/Akg, Exercise: +30 515/1600 minutes for June, Food: 60%op, Read my Advantages and Responses: yes

new2me2: hope your cruise finishes up well -- and that you found your roommate!

seadwaters: have a great holiday weekend!

BillBlueEyes: good job turning away from corn that wasn't good anyway. I've made corn on the cob a food that I only eat when I can get it locally, which means August and September around here.

Ruthxxx: waving!

Shepherdess: I think it's hard for most cooks to cook for themselves. Excellent plan to motivate yourself to cook for yourself by preparing meals DH wouldn't like. Your Indian scramble sounds wonderful to me!

06-11-2010, 11:43 AM
Coaches/Buddies Good day again yesterday. One small bout of unplanned eating when I was just starving in the late afternoon. I told myself hunger is not an emergency, but I'd already done the 20 minute thing a couple times at that point.

Today is Day 3: Eat Sitting Down. I remember always being bad at this one. I'll try.

ponee That is a good list of credits!

Beverlyjoy Looks like you are on track too. Yay! Keep working at your reading in the book/cards. It helps.

gardenerjoy I'm with you. Predictability helps. Great insight on the pizza.

new2me2 I continue to be impressed with how well you are doing on vacation!

seadwaters Glad your MRI was unremarkable. Have a most pleasant weekend!

BillBE Happy Month! Happy worms!

Ruthxxx It does feel so good to be in control in a restaurant. I have a Memory Card about a trip to a Mexican restaurant that I like.

Shepherdess It is sometimes hard to post, even if things are OK. No clue why. Your dinner sounds great!

Have a great day everyone. I'm off to clean my bike, do some shopping and take the boy in for his 2 y.o. shots.


06-11-2010, 04:48 PM
Hi folks....

Finally! I am really busy today. Plus, every time I go to post here I've had phone call, cell phone summoning me, three people coming to the door or a text. (at least ten times distractions) Here it is the middle of the day & I am just now checking. This combined with a doctor visit, little trip to the grocery (got lots of fruits and veggies), a tiny bit of tidying up. I have a good friend coming for the weekend.

My back is improving - My DO (osteopathic) back doctor did a manipulation. I/we could ‘hear’ my spine pop back into being aligned. Am happy about that! I still must take it on the easy side. I almost told my friend not to come - but, I doing this visit on faith that I will get lots of help with the bending ,lifting and twisting.

Yesterday I was healthy calorie day - I am always grateful for those days. Once again my plans changed though out the day. I must be willing to stay with my plan. It’s so easy for me to start nibbling. At one point in the day - I just felt eating a little ‘something’. I took a piece of hard candy from the cupboard - but, I was willing to use my resistance techniques and put it back. Credit

I did many of my Beck tasks:

fork down between bites - some of the time
slow mindful eating - some of the time.
taste the food - some of the time
no seconds - all the time
eat seated only - all the time
stretches and strengthening - did gentle stretches
leave a bite of food - all the time
log/measure/count calories - all the time
Plan food - yes, but changed it around…so really no.
lots of water - lots
Arc - no
Rc -
Beck book - yes

Anne wonders - glad you had a good day. Sorry about the unplanned eating. Life happens…then you hop right back on your plan and carry on. YAY for being down in your weight.

gardener joy - sorry about the power outage. You don’t realize how much the power is connected to daily living until it’s gone! It’s a major credit when cold pizza does not call your name the next day.

Shepardess - credit for looking for new recipes! It’s so easy to just grab something. It’s nice to long for the exercise of a doggie!

Ruth xxx - The ultimate test will be walking out of a Chinese buffet saying I'm glad I didn't overeat. This is so, so true. I think it’s a wonderful thing to aspire to.

Billbe - hooray for another month of maintenance and food sanity. I think it’s wonderful to be shooing for your five year celebration. Good job pitching the blah tasting corn. It might have been that you would keep eating it to see if it would ever taste sweet. Good food for the compost critters.

New2m2 - good job waiting for hunger before you eat! Sounds like you’ve had some successes with food along the way.

Seadwaters - glad to hear no more than expected changes from your mri. Happy Birthday to the Queen.

Maryblu - glad you could check in. Size two pants…OMG. I am doing a size two happy dance (even if it is vanity sizing) I am sorry to hear of your difficulties with the food. Try to plan, plan and plan some more.

Ponee - great credits! Feel free to start any post you like.

I know I didn't get to everyone. Shout out to you all. All the things you say and do are very helpful.

06-11-2010, 08:11 PM
Checking in....I did really well yesterday, read cards, counted calories, ate well...then watched a tv special by Dr. Ament ( sp??) Change your brain, Change your body. Lots of good info, but it triggered much dis/ease, and I had a little eating episode. Nothing sweet, not too much, but still, stress eating. Why ? I journaled about it this morning, and will continue. I'm trying to get out of the "this is hopeless, why bother " mode......I did learn what an ANT is...and like the concept.... Automatic Negative Thought.

Oh well, another is going well - now I have to enter all I've eaten into my itouch "Lose it" app.


06-11-2010, 08:53 PM
Hi Beck friends/coaches/buddies! I'm home! Ahhhh. :D

The first thing I did when I got home this afternoon, okay, the second thing I did was weigh myself. The first was to start laundry. :p I ate a small breakfast today, and didn't have much water, but if my weight holds tomorrow morning, then I've only gained .2 pounds! I'd like to say water retention, but since I didn't drink any water this morning, probably not, lol. I did practice hunger totally today. I ate about 6:30, then not again until I got home and weighed and started the laundry, so somewhere around 1:00 pm. I'm just starting to feel hungry again and it's just 4:45. So today will be a good eating day. I WAS tempted to eat one of my nutrition bars on the way home in the shuttle, but told myself I could wait until I got home and could have my protein shake. So, bunches of credits there! :)

I eventually DID find my cabin mate yesterday, lol...somewhere around lunch time. :D

The vacation was wonderful and I discovered that I can be on vacation and not overeat and still enjoy myself! Kind of freeing in a way. I ate everything I wanted that was safe for my "allergies" but just smaller amounts and made "trade-offs" if I wanted something special.

seadwaters (Cheryl): Glad your MRI showed nothing more sinister than expected! That's a good day!

BillBlueEyes: Congratulations on changing your counter! Very exciting!!! And, congratulations for donating that ear of corn! :D Didn't see any Swarovski binoculars on sale, lol.

Ruthxxx: Waving hello!

Shepherdess: Wow, great job on making something special just for you! Yes, oh for the life of a dog! :D

gardenerjoy: Mucho credit for taking a walk after your planned Wii exercise was interrupted! It's hard for me to get motivated to do something else if I get interrupted, so major credit for you!

AnneWonders: I tend to overeat when I get too hungry too, but am so happy that lately that seems to be changing!

Beverlyjoy: Your day sounds VERY hectic...made me tired just reading it! I'm so glad your back is improving!

ponee: I've seen Dr. Ament on PBS. What a great idea to journal about your feelings like that! I think that is key! I use Lose It that little program!

06-11-2010, 09:47 PM
Just a quick check in, going to catch up reading tonight!

I have been continuing weighing, reading advantages deck, being careful to evaluate when I want to eat has been a very stressful few days. I've been having off and on pain, was checked out for kidney stones (NONE thank goodness!) but the CT scan showed something that "might" but probably isn't the early stages of appendicitis. Sometimes you can get TMI as a patient from test results!! So I have been working through a lot of fear (I had an extremely traumatic experience the last time I had to stay in a hospital, so dealing with the unknown fear that I might have to go in for an operation is....overwhelming sometimes!!!). It is frustrating not feeling like I can go all out for exercise. But reading my cards does help a great deal at not throwing in the towel and devolving into total stress eating! (granted, fear tends to suppress my appetite, but still) Yeesh! I hope things are back to normal soon. I'm going to ask my DH to rearrange some things in the laundry room so I can use the crosstrainer at home since I am fearful right now of being trapped in the car on the road in traffic by myself with major pain! So a big credit for asking for what I need and NOT just giving up or using it as an excuse to not do things that I want to do (like exercise!)

06-12-2010, 04:37 AM
Quick check in Coaches

I went to another farmer's market today to get the weeks meat etc. They are no doubt meant to bring out the inner glutton - and mine was extremely obedient! I didn't have banana cake, I didn't try free organic wine (after all 10.30 in the am seemed a trifle early), and I didn't sample the nuts. But I did have to have a sausage roll - full on craving succumbed to! But credit me - towards the end when I thought about it I realised I wasn't really enjoying it so I left the last of it and threw it away! Well done me. I never leave anything on the plate. I also went out and bought myself some track suit type things - cheap and on sale, that fit me and look good, for after swimming so I don't freeze at the pool. So I am accepting this body and trying to keep it happy.

Credits - :sunny:
- Read A&R cards - No
- Planned my day - yes
- Made food plan - yes - but adjusted after a sausage roll slip up
- Food on-plan - sort of
- Posted to the list - yes
- Ate mindfully and seated every time - did eat that SR walking around. Until I sat and considered it
- Put down fork occasionally - no evidence so far
- Weighed myself - Yes - stayed the same - 216.4 - 3 days in a row so I think it is 'real'
- Drank water - some
- Exercise - only if you call shopping exercise
- Resistance techniques - yes - after the sausage roll
- Consciously gave credit for positive eating / exercise behaviours - Yes

Working on - :running:
a new plan for today. Also need to get back into Beck book - on the list for tomorrow morning

Have a great day Beckies


06-12-2010, 06:24 AM
Diet Coaches/Buddies - The only banana available for my breakfast earlier this week was green and hard. Decided that that wasn't so bad so went after it. It stood up to a sharp knife well, but I wasn't deterred; I kept at it by slicing the peel vertically. I only cut myself slightly - not a big thing at all - it stopped on its own after a while and I cleaned up so well nobody knew that there had been any blood on the counter. Tasted a thin slice to be sure that it was OK. UGH - hard and tasteless. And then my brain opened up and all the memories were there - green bananas are inedible unless fried in oil with sugar and cinnamon. So, I put it in a plastic dish to let it ripen. After two days DW tossed it. Seems that bananas like to ripen in their skin. Oh Well.

So after dinner last night I walked to the supermarket to get some ripe bananas; CREDIT moi. If I think of a lesson to this story I'll write it later.

Anne (AnneWonders) - Kudos for working your strategies fighting hunger for a several 20 minute spells anyway. I like being reminded that you do Memory Cards; I'm not doing those yet.

Joy (gardenerjoy) - We really do become helpless without electricity - my new oven won't light although the stove top can be lit with a match. The oven of my childhood worked when the electricity was out because you lit it with a match - no pilot light. Yay for discovering that the mental appeal of pizza is greater than its taste.

Shepherdess - Smart use of your alone time to try veggie recipes that might not appeal to your DH. (You would have liked my black bean avocado salad.) Waving to Valentino.

Ruth (Ruthxxx) - Yup, walking out of a Chinese buffet on-plan would be a thrill. I've avoided Chinese because I have a history of stuffing myself on Chinese takeout. Maybe it's time to face that. There are more options that General's Gao's chicken, LOL.

Beverlyjoy - Yay for putting that hard candy back.

Cheryl (Seadwaters) - Yay for a track suit on sale. LOL at your "inner glutton" being lured out at the farmers' market. It's interesting that we have a socialized notion that 10:30am is too early for wine, but there's no social notion of too early for banana cake.

Donna (new2me2) - Welcome home. Monster Kudos for enjoying a whole cruise without overeating or gaining weight.

ponee - Ouch for stress eating after an on-plan day. Do tell us more about Automatic Negative Thought.

tigerchild - Sending supportive thoughts for dealing with fears without eating. There might be some help in re-reading Beck's chapter on thinking errors - just to read that others have faced what they're making super big in their minds. Kudos for taking steps in your laundry room so that you can continue to exercise.

Readers - day 30
Stay in Control When Eating Out

tip! If you dine out without overeating, give yourself lots of credit. But don't undo your good eating when you get home. Some dieters tell themselves, I was so good . . . Now I deserve to treat myself, and then eat an unplanned snack. Of course, it's fine to plan in advance to eat something when you get home. I purposely avoid eating dessert when I'm out because I look forward to my evening snack every night. If I've already eaten dessert, I won't be able to have that snack.

The Beck Diet Solution, pg 215.

06-12-2010, 09:34 AM
Hello Beck friends:wave:

No check in yesterday, but here today *credit*. Food has been OK, but for some unplanned eating of on plan food. Considering my history when stressed, I'll take *1/2credit*. The weekend includes two potlucks, but I usually do quite well. I'll take a yummy tossed salad to both and be very selective with the rest. The past 2 days have been busy and a bit stressful and I'm happy to report that I "think Beck thoughts lots" which aids in good decisions....and I go to bed early!

Have a great weekend everyone!

06-12-2010, 09:53 AM
Coaches/Buddies A decent day yesterday. I mostly sat when I ate (Day 3) and reminded myself today to get me to a table after a bit of my breakfast (whole wheat toast). I got caught up, and made a new, additional, ARC with some new stuff on it, wrote down my food plan, and finished all my reading. I'm up to Day 4, which I think is Give Yourself Credit, but haven't cracked the book yet today.

Today is DS's birthday party, which ends the week-long festivities. I have planned for pizza, cupcakes, and chips, which isn't the healthiest diet, but it is planned.

Weigh in leaves me down 5 pounds as of this morning.

Children are now awake and since it is the weekend, I'm on. I may try for personals later, or I might not get to it until tomorrow.


06-12-2010, 10:48 AM
Hi...checking in real quickly. I am having a great visit with my friend,

Yesterday I managed to stay on plan despite 6 different containers of chinese food takeout food and peach cobbler pie. I got my favorite Hong Kong ginger steamed sea bass. (I also had on tiny bite of a few other dieshes and counted it in ) I read my rc/arc, ate seated only, left a bite, did my stretches, ate in my calorie range, wrote it all down. etc. I am grateful for the willingness to try with company here.

Hope you all have a great day!

06-12-2010, 11:40 AM
DH got home last night and I had nice, healthy celebratory dinner waiting for him. I didnít get my run yesterday. We had pretty muddy roads out here and itís more of the same for tonight and tomorrow. This time of year we usually count on warm, dry weather, but weíre having a wet, cold spring. So I guess Iíd better plan some good rain day activities.

Gardenerjoy, kudos for getting to the point where that old, irresistible treat just doesnít appeal the way the healthier version does. Thatís when you know youíre laying a good foundation. Yuck for power going out for no apparent reason.

AnneWonders, ouch for starving in the afternoon, but sometimes I do think itís worth listening to those hunger cues and eating something. It all depends on the situation, but better to catch that hunger when you can feed it with something healthy than to wait and wind up eating a bag of chipsóI have some experience with that one. Great job planning for your DSís birthday.

Beverlyjoy, glad to hear your back is improving and I hope that you get some help with ďbending and twisting.Ē Great job using those resistance techniques and putting the candy back in the cupboard. Itís always harder to resist when youíve already started. Great job dealing with all that tempting Chinese food and the cobbler!

Ponee, yay for a day of practicing all those good Beck skills. Ouch for the ďChange Your Brain, Change your BodyĒ causing stress eating. Great job moving on and trying to figure it all out.

New2me2, yay for a successful vacation and learning that you can stay on track on vacation. Itís great that itís freeing rather than restricting. Iím not sure which book you are using, but in the Green book, Beck suggests making a memory box. You make cards for every memorable dieting event. Your vacation would be just one of those events. Then later, when you find your motivation waning, you read all those successful moments.

Tigerchild, so sorry about the on and off pain and the fear of the hospital. It sounds like youíre going through a lot right now, but great job reading those cards to keep you on track. Hope you are feeling better soon!

Seadwaters, kudos for your obedient inner glutton and great job recognizing you werenít even enjoying that sausage roll and throwing the rest away. Iím never good at throwing out food. Yay for buying that track suit to keep your body happy.

BillBE, LOL at your battle with a green banana. I hope your war wound has fully healed. Yay for going to the store to get some bananas that you donít have to fight.

Lexxiss, yay for "think Beck thoughts lots.Ē It does help in the decision making. I love your potluck strategy. I donít know if you got that from Beck, but that is some smart Beck thinking.

06-12-2010, 03:22 PM
Hello Beck Friends!

YAY!!! I am down 1 pound from yesterday! So, I'm just two-tenths away from having lost 8 pounds total. That's major for me! :D My official weigh-in is tomorrow though, but hopefully this weight will hold. I am going to go back to the last weigh-in chapter in the book because I feel like I didn't absorb much while on vacation, then proceed from that point. There was one good chapter in that week that I MUST revisit so I can do the exercise properly.

I haven't read the book yet or the cards, but will do so after I finish my errands for the day. I'm almost done...just one more, a massage, lol.

Credits for today so far: practicing hunger, dividing up and freezing some gluten/casein-free muffins and sweet rolls after tasting a little of each, and resisting the urge to eat before running my string of errands because I "might" get hungry...after groceries, hair, picking up mail I'm still not hungry, lol. Posting here is also a credit I guess. One more errand, a massage, then I'll settle in and do my reading. I'm undecided whether to do a little gentle Wii workout later...probably will.

Beverlyjoy: Wow, great job on staying on plan with all that stuff around and glad you are having a great visit with your friend.

Shepherdess: I'm using the Pink book at the moment, but also have the Green book that I plan to use when I finish the pink one. The memory box is a great idea...maybe I'll sneak a peak at that chapter in the green book to see how she sets it up.

AnneWonders: Kudos for planning, even if it isn't the healthiest choice! And, CONGRATULATIONS on being 5 pounds down!

Lexxiss: Good job in planning for that potluck! Kudos for Beck thoughts leading to good decisions!

BillBlueEyes: LOL on the banana story!!!

seadwaters (Cheryl): You aren't kidding when you say well done! Throwing away something because you weren't enjoying it is MAJOR credit!

tigerchild: I'm sorry you've been in so much pain! I hope it isn't appendicitis! Good job on sticking with it and for planning for alternative exercise!

06-12-2010, 07:51 PM
Hail, Beckies! Well met. (does anyone know what that phrase means?) I will wait for our English sisters to weigh in, or do what we Americans do and Google it.

Don't hate me because I am a smart a**, hate me because I just got in 4 hours of non-stop gardening. *sigh. Great joy. The most fun I can have without laughing out loud. In the constant little drizzle, no sweat, my straw hat did its wonders. This after a full night of dancing last night. Such joy. Look for me in bed tonite at 8. ...mebbe 7. I *hate limits!!!! I know where the band is tonight..oh for the energy of youth!

Shepherdess, just so yanno..I have 9 flower gardens the size of the one I posted in the pic. I was thinkin' of y'all as I played so happily today.. will post some shots this summers as it unfolds. Not sure it is talent..feelin' right now as if it is all back labor. *sigh. I loved your wisdom about the horse being a better horse than you are a rider. Ain't that true? Saved me a million times!


"The vacation was wonderful and I discovered that I can be on vacation and not overeat and still enjoy myself! Kind of freeing in a way. I ate everything I wanted that was safe for my "allergies" but just smaller amounts and made "trade-offs" if I wanted something special"

Oh, my goodness, what wisdom.

BillBE, I really think after reading the banana story, there is a niche for you in comedy. You could be the Roseanne Barr of dieting. No, Beckies, don't stone me. She was funny at first. Anyone who says if her husband wonders if there are any Cheetos and she tells him to lift up the cushions of the couch and look for himself has my vote for funny.

Live long and prosper.

06-12-2010, 10:13 PM
This from Shannon, one of my heroines on the Maintainers Forum:

"I have to keep the journal going or I lose track and start to slide back into bad habits."

What struck me particularly was not the fact that even a Maintainer, even someone who was successful at serious wt. loss and maintenance still logged every single bite and analyzed it, but the term, "slide into bad habits". BAD HABITS...

We all have issues around why we eat/ate to feel *so full, but so much of what I see us learning as we apply the Beck program is really just about BAD HABITS...I see evidence in our posts every day that we are getting onto the nature of BAD HABITS. Even if we never uncover the *why we have needed to feel so * is obvious to me that we are realizing a lot of our downfall is just BAD HABITS.

06-13-2010, 02:42 AM
Hail, Beckies! Well met. (does anyone know what that phrase means?) I will wait for our English sisters to weigh in.

I'll weigh in. (In fact, it's early morning here & I have just weighed in! It's looking good but not as good as in March.)

I translate: Hello, Beckies! I'm pleased [and possibly slightly relieved] to see you.

Good point about Bad Habits, maryblu.

My plan is to take a lot of heavy rubbish (chipboard, old windows) to the tip and to plan & shop for the week's meals. Possibly pick strawberries at a local farm but it could be rainy.

Hope you all have a good day, far away from Bad Habits. Nasty things that they are.

06-13-2010, 06:06 AM
Diet Coaches

The day started well with reading Beck - I at last finished the Introduction to Beck Diet for Life and "finished" the 10 Tasks that are needed before the stages. Similar to the Pink book but framed a little differently which was useful. I redid some A&R cards and put them into my iPhone. I need to give ongoing thought to my sabotaging thinking - I don't think I am too good at identifying them - it is usually all over before I realise that I need to notice my thoughts and in retrospect they have gone! I have basically been having a Beck day with organising plans, food, diets etc. My weight is down to 215.4 - another .4# before a dancing broccoli

Anne (AnneWonders) - Great weight loss - Credit. I like your festivities food plan! Sounds like you are progressing through the book as planned

BeverlyJoy - Great results and resistance in the face of amazing temptations - good list of credits for the day. Glad your back is getting a bit better

BillBlueEyes - I think you really wanted that banana - and risked great personal harm to have it. I can relate to that.

Debbie (Lexxiss) - Hope things are well with DH back home and routine changed. You sound organised for the pot-lucks. Yay for thinking Beck thoughts - nice that it could become an automatic way of being

Donna (new2me2) - Great for 1 more pound down and a major result especially with a vacation in there - you did so well. Sounds like you have your day organised and your credits lined up

Gardenerjoy - Life is very strange without electricity and technology so I sympathise. My microwave died today and having to rethink some of the basics (like reheating dog food) is challenging.

Maryblu - Thanks for the thoughts about bad habits - it is enlightening to see more evidence of how successful maintainers do it - I know I do so much better when I log and track. Hope you get the rest you need to spark again

Ponee - Glad you had a good on plan day full of credits. Ouch that the Ament special caused an upset but credit at your identification of sabotaging thoughts - great

Shepherdess - Ouch for the weather - it is a bit screwy all over the place. Unusually cold here. Luck with planning some rain activities (that don't involve food!). Sounds like a well planned celebratory dinner - I need a few of those in my repertoire

SilverBirch - Waving

Tigerchild - I am sorry you are having pain and the stress of not knowing what it is or what it could mean - always the scariest part. Glad you could ask for what you need

Credits - :sunny:
- Read A&R cards - Twice
- Planned my day - Yes
- Made food plan - Yes
- Food on-plan - Yes
- Posted to the list - yes
- Ate mindfully and seated every time - usually - 90%
- Put down fork occasionally - yes - 80%
- Weighed myself - Yes - DOWN - 215.4
- Drank water - yes
- Exercise - I plan on doing my EP exercises later
- Resistance techniques - Yes - definitely to stay away from snacks today
- Consciously gave credit for positive eating / exercise behaviours - Yes

Working on - :running:
Sabotaging thoughts and logging any. Most recent one - it is only a small amount of food - it can't make a difference. Fairly prosaic but lethal

Have a great day Beckies


06-13-2010, 07:17 AM
Diet Coaches/Buddies - Rode bikes - CREDIT moi - with DW to check on some Tree Swallow boxes - it appeared to be fledging week for most of them. Saw a lot of babies screaming to be fed and a few bunches of small birds flying behind parents.

Ate my peanut butter sandwich with roasted pecans but without banana yesterday - just because I remembered that I also like it that way. Yummy. Without the banana, it sticks to the roof of my mouth and only milk can wash it down. Invokes waves of happy childhood memories. CREDIT moi for savoring simple food.

maryblu - Gardening and dancing, gardening after dancing, gardening before dancing - sounds like you've found your heaven already. LOL at checking the couch for Cheetos. "Roseanne Barr?" Good grief - talk about foot in mouth disease, LOL. Thanks for the reminder that "BAD HABITS" are the enemy.

Anne (AnneWonders) - Happy Birthday DS with Congrats to the parents who've made it through one more year. And Congrats for serving "pizza, cupcakes, and chips" to make happy the soul of a young man despite his parents view of its nutrition.

Shepherdess - Ouch for trying to run in a "wet, cold spring."

Beverlyjoy - Kudos for "Hong Kong ginger steamed sea bass" despite the full array of containers to choose from.

Cheryl (Seadwaters) - Kudos for identifying the sabotaging thought, "it is only a small amount of food - it can't make a difference" - so well categorized as "Fairly prosaic but lethal." Those little bits are what are creeping into my life that I now need to become aware of.

silverbirch - Hope you pick a car full of strawberries. Our local ones are here now - yummy beyond memories.

Debbie (Lexxiss) - Smart to give yourself half credit for handling the stress - it's a learned skill, and you're making progress. Kudos for knowing in advance that you'll do well at potlucks.

Donna (new2me2) - Well one thing you didn't absorb on vacation was too much food, for which another Kudos wouldn't seem too many.

Readers - day 30
Stay in Control When Eating Out

Dining-Out Strategies

The following strategies can help you to stay in control while eating out. As you read them, watch out for sabotaging thoughts, such as, I couldn't do that. The dieters I've counseled and I routinely do these things - and we feel glad that we do.

Tell the waiter how you'd like your food prepared. Don't hesitate to ask for substitutions or other special arrangements. Many diners routinely make such requests, and waiters are accustomed to accommodating them. The worst thing that could happen is that they can't do what you've requested, but in my experience that doesn't occur very often. Watch out for sabotaging thoughts such as, I'm creating too much trouble for them. Read "What Are You Thinking?" on page 218 to prepare for these thoughts ahead of time.
. . .

The Beck Diet Solution, pg 215.

06-13-2010, 09:50 AM
The rain just kept coming yesterday. I had been checking the weather reports and they predicted scattered showers and thunderstorms, but what we actually got was a constant, soaking rain. I had planned to do my grocery shopping yesterday, but the roads just turn to gumbo when it rains like that, so we decided to stay home. I did manage to scrounge together healthy meals with what I hadóa little odd, but everything healthy. I do hope we can make it out today because weíre just about down to ramen and canned peas.

DH and I spent the day sitting around the house reading. Itís funny how a day of doing nothing makes me both antsy and lazy all at the same time. By mid-afternoon I wanted to do something, but didnít want to get off the couch. I did do some yoga, so credit for moving.

New2me2, yay for a lb down. It always takes me a few days after getting back from a trip for my weight to come down to something normal (and you can retain water weight, even if you hadnít had anything to drink recently). Great job getting back into the swing of things so quickly.

Maryblu, yay for dancing all night and gardening all day! It all sounds like such great exercise. Thanks for the quote from the Maintainers Forum. Itís interesting when you call them bad habits. Itís exactly what they are, and when you put it that way it sounds so do-able.

SilverBirch, thanks for the English lesson, LOL. I love the sound of picking strawberries. Iím looking out the window at my little strawberry plants and they are looking sad, soggy and cold.

Seadwaters, great job on a good Beck day. I havenít quite gotten the hang of talking back to those sabotaging thoughtsónot consistently anyways. Youíre right that the ďitís only a little bitĒ thought is ďprosaic but lethal.Ē Those prosaic ones may be the most dangerous because they slip in without us noticing.

BillBE, yay for feeling like a kid eating a peanut butter sandwich. Did you skip the banana because of your recent battle with one? Those Tree Swallows sound like a great excuse to get out for a bike ride. I love those screaming babies.

06-13-2010, 10:04 AM
I'm kind of frustrated with my weight loss at the moment. I've been hovering around 202 for a couple of weeks after a couple of months of pretty steady loss. And, that, after a couple of months of being stalled.

I got a good loss this morning after a couple of days of not weighing in, but I ate much less than my plan yesterday.

I'm starting to think that my body wants to try a new diet every 15 - 20 pounds. My brain is okay with that, so I requested South Beach, The Sonoma Diet, and The Complete Beck Diet for Life from the library.

WI: -0.8kg, Exercise: +0 555/1600 minutes for June, Food: 70%op, Read my Advantages and Responses: no

maryblu: yes about the bad habits! There are moments when I would like to learn the whys of the thing, but I'm pleased to know that if I never get to the bottom of it, I can still lose the weight by addressing the habits!

seadwaters: hope you're coping with the lack of a microwave -- that would be a pain remembering how we did that before there were microwaves!

Shepherdess: good job with finding a willingness to move on a rainy day.

Hi to everyone else. Off to a family meeting with pot luck today. I'm going to focus on salad!

06-13-2010, 11:18 AM
Checking in. I've maintained the 5 pound loss ( bought myself a Fiesta coffee cup !), and am getting some good Beck habits really grooved in. I am inching along in the Beck books, and in general taking it slow but seriously. Having this forum to check in on it a great benefit.

Thanks to all...ponee

06-13-2010, 11:24 AM
Good morning Beckies! "Funny" story. I was so excited to post here this morning I FORGOT I hadn't eaten breakfast yet! That, after I went to bed hungry, refusing to eat anything else yesterday and doing my morning reading this morning. Who would have thunk it a couple of months ago, lol! I did get up once I remembered (I think it was my stomach growling, lol) and make my morning protein shake before posting, but it was just so unusual for me to FORGET "eating"! :D That just never happens to me!

My official weigh in was this morning and I'm down 2 pounds since my last weigh in just before my vacation. I'm down almost a pound from yesterday too. I've lost 8.4 pounds since starting Beck. I've also lost some inches...should lose more once I really get into my exercise again.

maryblu: Wow, marathon gardening/dancing, good job! I find I have to keep the journal going as well. I always do better if I do. Bad habits have a way of sneaking back in if I'm not careful and it doesn't seem to matter how long I've been without them. I'm learning I have to be diligent all the time. Oh well, lol.

silverbirch: Hope you have a clear day for your berry picking!

seadwaters (Cheryl): I have a few of my A&R cards on my iPhone...thanks for reminding me I need to put more on! I will have the dancing broccoli waiting for you!

BillBlueEyes: Ummm, love peanut butter sandwiches! I have found some decent gluten-free bread so I can ocassionally have one...must try with toasted pecans! :)

Shepherdess: Gosh, hope you get out to do grocery shopping...the ramen and peas doesn't sound too appetizing to me, lol.

gardenerjoy: Hum, interesting about maybe needing to change the diet up. That happens with exercise...your body gets used to a certain type of exercise, so sometimes it's helpful to change things up a bit...maybe a little change in the diet plan might work the same.

06-13-2010, 01:54 PM
Coaches/Buddies I did OK at the food-fest yesterday. Had a couple of slips, but steered into the skid and emerged. For Day 4: Give Myself Credit, I made myself a credit cup. I put these "Well Done" coins in every time I do something hard. I had about 10 yesterday. I plan to convert them into money and buy myself something.

Read Day 5, which has something to do with slowing down and enjoying your food. My retention skills are amazing these days. I need to read my RCs, but need to find them first.

Oh, DH made me run today. It was awful--still not recovered from my race and I've got a knee thing going on, but it was good to get out there. He's a good guy, as much as I whine about him. Usually.

I will start personals, with the understanding I may have to leave it in the middle, and I'm just going in order.

Beverlyjoy Just wow on the Chinese food. Glad you are having a good visit with your friend.

Shepherdess Glad your DH is home and hope you both enjoyed that healthy dinner. Hope you find some rainy day activities. Hope it lets up soon.

new2me2 Yay for the next pound. May it have many many lost friends as well. And it looks like another couple. Cool! Don't forget breakfast. Breakfast rocks. Now if you find a way to forget afternoon snack, let me know.

maryblu Hail! Gardening and dancing. I like it. Thanks for the bad habits reminder. I have never managed to kill them, but I can keep them banished if I remember to work the good habits. It is like the dark side. Quicker, easier, more seductive. Once you start down its dark path, forever will it consume your destiny. Ok, nerd mode off now.

silverbirch Hope your strawberries are most excellent.

seadwaters I think identifying sabotaging thoughts is so key. We don't even know we are doing it until we stop and think. I once caught myself in this fine self talk, "But if I don't have those chips now, I will die." REALLY?? If we wouldn't say it out loud to another human being, we really ought to think about it.

And now I have channeled Ben Kenobi, Bill & Ted, and Dora the Explorer.

BillBE Bikes and peanut butter. That's a great day in my opinion. DS had a most excellent birthday, and it is good to be able to do something fun with him.

gardenerjoy Sorry about your plateau. They stink and they happen. Switching things around always seems to help, and I never know if it is shaking up the body, or shaking up the head to pay attention to details again. I suppose it doesn't really matter.

ponee Glad you got your reward! Sounds great.

I'm going to be scarce M-W of this week for some business travel. I'm taking my book with me, and will try to check in, but it will probably be short. Have a good week!


06-13-2010, 04:25 PM
Hi...I am not on my own computer. The anti-virus isn't working on mine and I can't figure it out.

I am doing fine with my food (calorie range is good) - this is with going out for dinner again. Credit I am grateful. I've written it all down, counted my calories, eat seated, no seconds. I didn't have a chance to read my arc/rc.

I hope to get my laptop fixed and be back soon.

I read all the posts - keep moving forward, everyone. Thanks for your support, wisdom and friendship. (Gosh - that sounds like a fairwell speach! - but, it isn't)

06-13-2010, 11:09 PM
Hi everyone:

I am still here but have not been able to post much these days. I am reading everything you write and thank every one of you for the daily inspiration.

I was badly off track lately and only doing half of what I wanted to do. I regroup for a bit and then fall off again. Work in progress... I am really trying not to be discouraged and to just do the best I can. I can say that with the amount of stress I am swimming in, any other time in my life I would have completely thrown in the towel and used it as an excuse to stress-eat. This time I have done some of that but mostly I am not. It has never been clearer to me that my eating is all about reacting to stress and negative emotions. I needed to learn that in my heart, although I have acknowledged it in my head for a long time. So it is all a process of getting more and more off of this terribly destructive path.

Today giving myself credit for:

-weighing in
-riding exercise bike 30 mins
-doing weights
-eating on plan
-reading response and advantage cards
-planning this weeks food and packing lunch for tomorrow
-posting here!!

Take care everyone!

06-14-2010, 12:56 AM
'Lo, Beckies, great to see y'all. Hi Ceejay, my music soulmate.

Good news, bad news. Good, mostly. Got in another great day of gardening. 6 hours non-stop, and my back is not *saying a word. Good news. Please note, I don't have a back prollem at all, but 6 hours...that is asking alot of an old back..great day for gardening, cloudy, cool, drizzle at can transplant anything in weather like today and it will forgive you.

Good news, ate as planned today. The bad news is that is was Broasted Chicken for dinner. Not sure that is what Beck has in mind when she talks about planned. Just needed my drug of choice, Broasted Chicken. There are times when I am in the zone diet wise that I am immune to its call..hope to get there again. *sigh. Am feeling that my fat cells aren't quite as happy as they were; we shall see.

More good news than bad; it's all good.

06-14-2010, 05:44 AM
Dear Coaches

A good on plan day. More Beck tasks but no exercise at all - my knee is really playing up and walking from room to room became problematic. Having the microwave on the fritz messed with snack plans last night. I was standing in front of it in the full knowledge that it was broken with the microwave popcorn in my hand - very disappointing. Have had to invent new methods of defrosting, reheating etc. I wonder if they still repair these things or if they are obsolete once broken

Anne (AnneWonders) - A well handled skid - credit indeed. Ouch for DH making you run - sounds painful - I sympathise with the knee thing you have happening. Your credit cup is a good idea - I might have to try something so I can get competitive with myself

BeverlyJoy - Waving - hope your laptop gets sorted out soon.

BillBlueEyes - I almost stuck my finger into the peanut butter today - considered it a diet free zone - interesting. Peanut butter does that to me. You love of birds gives you all sorts of opportunities for exercise and distraction from food. I need a hobby

CeeJay - Sounds like a difficult time but your list of credits for today is impressive. Identifying stress and negative emotions as the heart of the problem sounds important for you and it sounds like you are a bit of a spectator to its impact on your eating. An important step by the sound of it

Donna (new2me2) - Forgetting to eat - what an interesting phenomenon. Wouldn't it be nice to feel like that often. Well done on the weight loss

Gardenerjoy - Ouch for the plateau. Very frustrating when things don't move. Sensible approach to think about shaking up your diet plan

Maryblu - 6 hours of pain free gardening - WOW. You are a committed gardener. I don't know what Broasted chicken is but it sounds seductive and I am probably glad there is none in Australia. BTW - I just googled it and I am very glad indeed it hasn't reached our shores (yet)

Ponee - Credit for checking in and maintaining your loss. Keep up the reading

Shepherdess - Sounds like a nice warm day inside - hope you get to shop soon - credit for yoga given the inactivity induced lethargy

Credits - :sunny:
- Read A&R cards - once
- Planned my day - Yes
- Made food plan - Yes
- Food on-plan - Yes
- Posted to the list - yes
- Ate mindfully and seated every time - usually - 90%
- Put down fork occasionally - yes - 80%
- Weighed myself - Yes - up - 216.8
- Drank water - not so good
- Exercise - zero
- Resistance techniques - Yes - many times
- Consciously gave credit for positive eating / exercise behaviours - Yes

Working on - :running:
Identifying sabotaging thoughts

Have a good Monday Beckies

06-14-2010, 06:58 AM
Diet Coaches/Buddies - Happy holiday for those of you celebrating the Queen's Birthday.

Survived an extended family gathering that included five kinds of grilled "hamburgers" - CREDIT moi. I planned in advance to split choices with DW so I could have more than one kind from [aged-grass-fed beef, turkey, black bean and corn, portabello mushroom with eggplant slices, and free range pork sausage]. Fortunately, they were the size of sliders.

maryblu - I, too, had to go google Broasted Chicken since it sounds so healthy. Do you have a licensed pressure cooker to make that stuff yourself? Yay for six hours of gardening.

Anne (AnneWonders) - Have a good business travel day. Hope it's one of those easy trips where time off is all your own. For me, the hard trips are those that always end with a loooooooog group dinner with a split tab - everyone seems to keep ordering more so they won't pay for eating less than the others.

CeeJay - Kudos for not being discouraged. Yep, aren't we all "a work in progress."

Joy (gardenerjoy) - Kudos for taking action to get your neurons into dieting mode again.

Shepherdess - Ouch for "both antsy and lazy all at the same time" - BTDT. Maybe my banana struggle influenced me to remember that the hard-headed little thing didn't have to dominate my life, LOL.

Beverlyjoy - Hope you get your anti-computer viral software under control. Mine can slow down operations to a crawl sometimes. Yay for big brother's protection.

Cheryl (Seadwaters) - Ouch for a troubled knee. If you can get a microwave repaired, it might be worth it. My buddy had the same microwave for 25 years and has had three for the last five years.

Donna (new2me2) - Good grief - forgetting to eat breakfast. If an Alaskan cruise does that to your brain, sign me up.

ponee - Yay for a neat 5# loss reward.

Readers - day 30
Stay in Control When Eating Out

Dining-Out Strategies

. . .
Order smaller portions. Order an appetizer as an entree or ask if you can get an appetizer portion of an entree. Watch out for sabotaging thoughts, such as, My dining companions will be critical of me if I eat so little.
. . .

The Beck Diet Solution, pg 216.

06-14-2010, 09:04 AM
Hello Beck friends:wave:

I'm in the office this morning. I've read my response cards and have my books sitting next to the computer for reading during my next break. Today I'll read chapters 33 and 34, Eliminate Emotional Eating and Solve Problems. Planned exercise at 830. My goal is to use my Beck tools to get through a semi-stressful day OP..

Have a great day everyone!

06-14-2010, 09:29 AM
Hi becksters, coaches, buddies -

I had a great weekend with a long time friend that I had not seen in two years. It was wonderful. Equally wonderful was the fact that I stayed on track despite two restaurant meals and wonderful leftovers. Credit I am so grateful for the willingness to try. A couple of times I had to resort to doing ISNIR in my head to stay away from unneeded food. Credit and grateful.

DH loves going to the Dairy Queen (soft serve ice cream) weekly during the summer. I found out that they have a no sugar added fudge bar that is 50 calories! I am so glad I checked on their website. It’s tasty and it fits in calories wise. YAY

I fixed my anti-virus problems - that's amazing because I am basically 'computer challenged'.

I did not do all the ‘usual’ Beck tasks this past weekend. But, I did do the following: wrote down what I eat, counted calories (had to quesstamate on some restaurant food), lots of water, weighed daily, daily stretches, gratitude list, leave a bite, no seconds…

Billbe - well done! (not the burgers - you!) for sanity with all those choice of burgers and splitting some with DW! Credit for combining your love of the birdies with a bike ride.

Maryblu - gardening is such great exercise…especially when you body doesn’t shout at your afterwards. Well, the broasted chicken incident is over…hop right back on your plan and carry on. I agree so much on the maintainers still doing so many of the Beck like things. Many of those folks have figured out what helps - often without the Beck book.

Seadwaters - phooey on the broken microwave and sore knee. (maybe ice or heat could help) I hear you on the microwave - what a conveniece appliance used for so many things. Many credits…yay! credit for moving forward with the Beck tasks. Great idea to put some of these techniques into your iphone!

Shepardess - hope those mudding roads dry up so you can get your run in. Glad to hear DH is home..that’s nice. Good for you…doing your yoga when you didn’t feel like moving.

New2me2 - hooray for being a pound down!! Major credit for doing a hunger task. It’s wonderful when we find out it IS possible to wait to eat something.

silver birch - cleaning and moving things around is exercise. Hope you are able to get the strawberries.

Seadwaters - credit for moving forward with the Beck tasks. Great idea to put some of these techniques into your iphone!

gardener joy - sorry for the stall at the scale. I always try to remember what Beck says about that scale number - it is but one moment is time. It is effected by so many aspects of your life/body. If it’s a long time plateau - switching programs might help.

Ponee - so glad that you are maintaining the five pound loss Yay! I also move kind of slowly through many the Beck tasks.

Anne wonders - I love the ‘credit cup’ idea! Hope your knee feels better very soon!

Ceejay - I totally understand about eating and stress. I think many of us struggle greatly with this. It’s wonderful progress to be putting all of the components of eating and stress together. It’s important to forgive yourself for any overeating of late and get right back on your plan the best you can.

Lexxiss - so glad you checked in and are ready to do your Beck tasks on this busy day.

Everyone....have a GREAT day. Remember to treat yourself with kindness.

06-14-2010, 11:45 AM
We had another soggy wet day yesterday, but DH and I slid into town anyways. The roads were a mess and there were a few places where we had to make our way around a pond forming in the middle of the road. DH wanted to watch some soccer at his dadís. I didnít feel like it, but I did take the dogs for a run on some paved roads in town. I didnít get anywhere near my long runóI turned around when there were creeks running across my path. But Iím taking credit for getting out there.

Eating wasnít great. I was doing fine until we got home, then there was some mindless munching on trail mix. I was eating like I did get all my miles in. I was doing so good at avoiding that weather-resentment eating, then finally just caved. Oh wellóI have another day to practice that resistance.

Gardenerjoy, sorry for the frustration at the weight-loss stall. Iím posting an article on set-points that may help: Only you can decide if it applies, but itís something to think about.

Ponee, congrats on a 5 lb loss and for those Beck habits setting in! Taking it slow but seriously is the way to go.

New2me2, yay for weight being down after a vacation! Kudos for getting to the point where you can forget to eat. That doesnít happen to me often. I was once talking to a couple of friends and one said that she had forgotten to eat lunch the day before and my other friend replied, ďI never forget to eat. I have days when eating is all I remember to do.Ē

AnneWonders, I love the image of ďsteering into the skid!Ē Kudos for navigating a tough situation so well. I also love the idea of the credit cup. I have never been able to get into the habit of giving myself credit. It just doesnít come easy for me.

Beverlyjoy, kudos for doing so well at two restaurant meals and for having the leftovers to prove it! Glad you got that computer virus figured out. Iím pretty computer challenged myself.

CeeJay, I love your line, ďI am really trying not to be discouraged and to just do the best I can.Ē I think it is so key to give ourselves credit when we deal with a situation better than we normally would. We canít ask the same of ourselves as we would in more ideal circumstances (Iím one to talk on this point!). So big credit for hanging in there while you are under so much stress!

Maryblu, wow, gardening for 6 hrs! My back would be talking back to me. Sounds like a great form of exercise. I hear you about going in and out of the diet zone. Sometimes certain foods call to me and other times I can ignore them for a nice fresh salad. Donít know what makes the difference, but credit for sticking to a plan. What is Broasted Chicken, btw?

Seadwaters, ouch for knee problems. Hope youíre back on your feet soon. I understand being thrown for a loop when the microwave goes out. You never realize how much we depend on these gadgets until they go out. Great job staying on plan despite the new challenge.

BillBE, great job navigating a gathering with so many burger choices. Itís all lost on me, but my DH would be drooling. Iím envying your grilling weather. Iím just assuming it was an outdoor grill. Donít tell me otherwise. I need the image.

Lexxiss, waving back. Sounds like you have a good Beck plan for the day!

06-14-2010, 01:09 PM
Still going with less than plan, for the moment.

WI: +0.05kg, Exercise: +80 635/1600 minutes for June, Food: 80%op, Read my Advantages and Responses: yes

Shepherdess: thanks for the set point article -- very helpful! My first reaction is that I am so not interested in maintaining this weight for six months. And, my second reaction is to keep an open mind about it. I'll try playing around with a different diet because it amuses me, but if it doesn't work, my new Plan B is to maintain for six months. Thanks! The panic-y feelings related to this just melted away.

06-14-2010, 11:15 PM
Hello everyone:

maryblu- playing some Jeff Beck right now. Sweet. I also had to google Broasted Chicken. Man, does that sound tasty.

seadwaters-yay for an on-plan day.

BillBlueEyes-good for you for eating well at the family gathering.

Lexxiss-hope your semi-stressful day went OK for you.

Beverlyjoy-sounds like a wonderful weekend. Good for you for staying reasonable in the restaurants. Thanks for the tip about the DQ fudge bar.

Shepherdess-we are having the same rainy weather. June has been a wash out so far.

gardenerjoy-hello to you!!

To everyone else I missed a big Hi There!!!!

For me, today was on plan. Thank goodness. I seem to have picked up some more motivation and resolve somewhere. Drifting so far off scared me a bit. So I feel very good about yesterday and today. Tomorrow night is a hotel night but I am feeling more and more confident in my ability to deal with the hotel stays. No big deal- make a plan and stick to it. :D It actually is a big deal. ;) :dizzy:

Credit today for:

-walking 30 minutes
-eating on plan and healthy
-checking in here
-reading advantage and response cards
-planning tomorrow and packing lunch
-weighing in


06-14-2010, 11:49 PM
Beckies, didn't intend to start an uproar via Broasted Chicken. I figgered it was uniquely American, but din realize it was so *local. It is just totally about fat- soaked, carb-ladened chicken, so of course to die for. Am trying to get into the summer zone..there are so many seasonal fruits and veggies, just need to cling to that..that and some fresh caught die for.

Speaking of dying..there is a little wabbit with a death wish in my realm....ate $#@^ALL of my pepper the stems.!%@%@^@^&# I had sprayed Liquid Fence on all my Marguarite Daisies..dint mind the peppas..BAD WABBIT!!!

06-15-2010, 12:09 AM
Just finished dinner and am going to attempt personals. Life has calmed down here-after 4 days with numerous ups and downs, we had a mini intervention with my DH, who has a traumatic brain injury.At my request, a member of his TBI support came over for a pep talk When his tracking is off (after a big trip), life is just full of emotional upheaval. I'm really grateful that life has calmed down.

On a positive note, I had a good food day, although off my written plan. I've been going through the freezer and making some interesting stuff which I seem to have no desire to eat, so I've stuck to a much simpler fare (I've been eating very little meat). *credit* for sticking to vegetarian choices while cooking some old favorites.

BillBlueEyes, :crossed:Celtics! :hat: to the Queen! *credit* for workable food swaps with your DW. We do that, too. There were definitely too many choices!!

Gardenerjoy, after steady WL, it took me a month to break into onederland...patience with your new lifestyle . It will happen. I can say after I hit 199, I became much more relaxed about the whole process. Taking my time is ok today. *credit* for keeping an open mind.

Shepherdess, Wow! That was some rain! Thanks for the set point article-it is very well put! *credit* for getting out for a run despite less than ideal weather.

Beverlyjoy,*credit* for such great food choices while visiting with your friend. Thanks for DQ NSA info. We have one right on the river-it is a nice bike ride, but I've stayed away not knowing the choices.

Cheryl (seadwaters), I'm sorry your knee has been bothering you, but *credit* for a good on plan day. I had a great visual of your popcorn/microwave moment....reminded me of the bottle of wine without a corkscrew!

maryblu, I'm happy that broasted chix isn't on my food plan (no white flour) cuz it is a favorite.Nice when you can plan it! Thanks for the quote from Shannon. I'm thinking about Bad Habits is simple at it's root.

CeeJay,*credit* for reading even when you're too busy to post. You are making some good decisions even when super stressed! *credit* that your hotel stays are getting so much easier.

AnneWonders,:wave: Have a good trip!*credit* for posting.

Donna (new2me2),Welcome home! I sure enjoyed hearing about your trip and food successes! Many credits!

ponee,*credit* for taking your Beck studies so seriously! I agree, there is great benefit!

silverbirch, Well Met!

tigerchild, I hope things are calming down and you are having some answers to your medical issues. *credit* for willingness to keep going with your plan during stressful times.

Ruthxxx,:wave: We have still never discussed dim sum. Maybe we could "practice" some day when I finally get to visit. lol

ThisTime7, Missing you while you're at the kennels. It was interesting to hear about struggles could be good. It's the only time we can exercise that resistance muscle.

ETA-maryblu, thx for the vivid description! I am a fan of clearly defining fat laden foods before I eat them. You didn't mention the excessive quantities of It has been helpful to me to take the Beck approach, that we can eat certain things from time to time, as long as we plan ahead.

06-15-2010, 01:04 AM
lol, Shepardess, I had the same flooded roads you were talking about, starting last Saturday. I was really happy to be able to get to town today. I go to a gym and really hate when I have to miss a session. The country road I live down has not flooded like this in 10 years. There were streams moving towards ponds, taking the road long with the water. It was fascinating, but hard to accept that nature might keep me from getting to town.


06-15-2010, 05:48 AM
Diet Coaches

Skill 1: Motivate yourself daily - this is the first skill to be mastered. I need to think of a way to keep myself motivated by appealing to my competitive and acquisitive side I think. Can't use money because I will be robbing Peter to pay Paul as it were. And can't use food...hmmm. Maybe tokens is the way to go - thanks Anne - will find a way to pay for them later! The microwave will cost $160 for a new Magnetron - great name. Now I have to decide whether to pay that on a 2003 version or get a new one for $240. I think the new inverter technology is what breaks down badly so will repair I think (thanks BillBE). This is vaguely related to food and diets isn't it?

Anne (AnneWonders) - Hope the travelling and hotel stays are going well

BeverlyJoy - Glad you had a visit and huge credit that you stayed on track given meals out and so on. Yay for beating the computer. Good list of credits

BillBlueEyes - I love eating in a group because I get more choices and don't get lumbered with one thing. The range of burgers looks yummy and you did well to survive the event. What is a (size of) slider?? From the internet it seems to be a mini burger which sounds appropriate.

CeeJay - Yep "No big deal- make a plan and stick to it". As they say - easier said than done. It is simple but definitely not easy - all the time, consistently. Yay for more motivation and resolve

Debbie (Lexxiss) - Glad things have settled - it sounds pretty challenging.

Gardenerjoy - Hope you find a diet plan to suit - great attitude towards the plateau - frustrating

Maryblu - poor little wabbit - hope it changes its diet soon. I have a coriander loving possum and every time I plant herbs the coriander is reduced to green stems - nothing else

Shepherdess - Glad you got to slip and slide your way to town and get a run in on the pavement. Ouch for unplanned munching - put it behind you

Credits - :sunny:
- Read A&R cards - Twice
- Planned my day - Yes
- Made food plan - Yes
- Food on-plan - Yes
- Posted to the list - yes
- Ate mindfully and seated every time - yes everytime
- Put down fork occasionally - I did
- Weighed myself - Yes - down - 216.2
- Drank water - not enough
- Exercise - Gym with EP - I am definitely improving. Higher rpms on bike and less exhausted. Knee still bad
- Resistance techniques - Yes
- Consciously gave credit for positive eating / exercise behaviours - Yes

Working on - :running:
Identifying sabotaging thoughts PLUS ways to maintain motivation

Have a good day Beckies

06-15-2010, 06:26 AM
:welcome: Woodland :welcome:

And, although you've been here a month already, :wel3fc:

How did you find out about the Beck books?

And how did you find your way to the Beck Forum on 3FC?

06-15-2010, 06:32 AM
Diet Coaches/Buddies - Wonderful eating the leftover grilled sliders from Sunday; CREDIT moi for rational sized portions. I realized that when I get wealthy, I'll have the butler tell the cook to keep fresh leftovers in the fridge for everyday.

Had my afternoon snack and tea after gym (CREDIT moi) on our patio looking at all the plants in DW's garden. I do love the season of enjoying relaxing outside.

maryblu - Share your thoughts about your "BAD WABBIT" - we have one that does in our sugar snaps each year lately. I miss those sugar snaps.

CeeJay - Kudos for "planning tomorrow and packing lunch" - it's the accumulation of those little steps that counts. And Yay for picking up that motivation.

Joy (gardenerjoy) - On plan and 80 minutes of exercise is a good day in my book.

Shepherdess - Yay for running as far as the creeks allowed. Yep, we grilled outdoors - even better, it was on old fashioned charcoal. I haven't upgraded to an outdoor gas grill yet.

Beverlyjoy - Congrats for becoming a geek by fixing your anti-virus software. Good job on finding that 50 cal treat. (ISNIR?)

Debbie (Lexxiss) - Yay for calm with Kudos for taking the steps to contribute to that. Funny how the desire for foods can wax and wane.

Woodland - Glad you made it over here to the monthly thread so I can give you a welcome. Ouch for flooded roads keeping you from the gym, but Yay for living far enough down a country road for that to be an issue. When I visit my friends who live far out of town, I remember that I'd also like to live in the country. Just can't do both, LOL.

Readers - day 30
Stay in Control When Eating Out

Dining-Out Strategies

. . .
If you're eating at a buffet or family-style restaurant, look at all food options before filling your plate. Of the foods allowed on your diet plan, which look the most appealing? Would you feel more satisfied with very small tastes of several different foods or with larger portions of just a few foods? Make a decision and then put food on your plate. Remind yourself that this is it - no seconds. If you feel disappointed, say, Oh, well, I'd rather be able to eat more, but I'm moving on ... I'd rather lose weight even more.
. . .

The Beck Diet Solution, pg 216.

06-15-2010, 09:53 AM
Yo, Beckies, I love it when I get to post right after BillBE!

I realize having been AWOL from our thread for awhile that not only do I stay on track better with my Beck behaviors by posting, I really, really enjoy you all. Even though I don't do a formal and thorough "personals", I just want you all to know that I think you are extraordinary. I not only learn a lot, I enjoy the communication so much.

Special welcome to Woodland; it's great to have another country girl on here.

As for the Beck program, for today, how about if we all, JUST DO IT!

06-15-2010, 10:31 AM
Hi Beck coaches and buddies - Yesterday was a good healthful food day. I am always grateful for that - never ever take it for granted.

I do however need to concentrate on certain aspects of my living with food program. Last weekend I hardly paid attention to those tasks. I am letting them slide a bit. The hardest one for me is turning the tv off when I eat. This is such a big part of my meals. Hmmm...I'll keep working on it. One would think it would not be so hard - but, I am used to it that way. Of course, then I am less likely to be thinking about the food. DH will not turn the tv off when he eats. He is truly supportive in my weight loss - but, not this.

So this week I am going to concentrate a lot on no tv (unless I have a meal with DH), slow/mindful eating, tasting the food, and feeling fullness. I’ve decided to read my response card I made from the site Shepardess gave us on slow, mindful eating. My friend, who told me about Beck, says that when she finds herself eating really fast again - she uses her wristwatch to wait 30 seconds between bites to remind herself to slow down. I am aiming to do this too for a few days.


tv off - no
fork down between bites - some of the time
TASTE the food - some of the time
slow mindful eating - a lot of the time
eat seated only, no seconds - all of the time
feel fullness - none of the time
leave a bite on the plate - all of the time
plan, log, measure, count calories - all of the time
Beck book - no
Arc/rc - no
Exercise/ spon. Exerecise - no
Weighed self - yes

Billbe - great job on reasonable amount of leftover sliders! When you are done with the butler, please send him to my house. ISNIR - it’s my way of remembering resistance techniques. (I - identify as craving/hunger - not an emergency, S - stand firm - strengthens reserve and resistance muscle, N - no choice - the hardest part is the anxiety I feel - don’t think I can stand it, but I can, I - imagine how bad I’ll fee after, R - remember why.) I write all this down with elaboration in my daily journal. So I can remember this ISNIR as a memory cue. If ISNIR doesn’t work I go to the five D’s - distraction, deep breath, drink water, distance, destroy. Of course, I have to be willing to use these.

Seadwaters - good reminder to motivate self every day. I use ‘smiley’ on a healthy day. When I get have reached a five pound mini goal - I will buy myself a non food something - lotion, lipstick, writing paper etc. Tokens…hmm good idea. Great goal for a new microwave.

Woodland - good job on getting to the gym despite the muddy roads.

Lexxiss - credit on staying on track with you food despite a lot of stress coming your way. I am so glad you could have assistance helping your DH.

Maryblu - I also love all the wonderful fruits and veggies this time of year at the farmer’s market. DARN those rabbits.

Ceejay - so glad you’ve been able to get back on plan. It feel good when you get your mojo back, I know. Yes, you can get through the hotel stay. You’ve done it before - plan, plan, and plan some more.

gardener joy - so glad that you are on your plan. Carry on!

Shepardess - yes, sounds so muddy. Credit for even getting out with the dogs. It is hard to resist trail mix (combo of sweet and salty calls to me). But, that is over and in the past. Hop back onto your plan…you will be fine.

Have a great day folks!

06-15-2010, 11:05 AM
As I recall, bad rabbits are tasty. Anybody got a nutritional breakdown on free-range rabbit?

Hello from the road. I'm doing OK.


06-15-2010, 11:10 AM
Iím saying a big, ďOh WellĒ to yesterday. I spent yesterday preparing (and stressing) over a presentation I have to give this AM. My Women in Ag group is putting on a diversification tour today. Weíll tour some different ranches and look at ways women have diversified their operations to bring in extra income. I get to kick off the tour with a presentation on my wool operation. Iím just nervous because we are partnering with the Wyoming Business Council to put this on and press releases have gone out across the state. I have no idea how many people are going to be there. So I did some stress eating while worrying about all of this.

The good news is that the sun finally came out yesterday PM. It was still too muddy to do much outside, but I did do my weights. I just got back from an AM run. It was pretty muddy, but itís a much better way to deal with runaway nerves than eating.

I need to do a bit more prep this AM, but I will be back for personals later.

06-15-2010, 12:09 PM
Taking maryblu's advice and just doing it!

WI: -0.4kg, Exercise: +50 685/1600 minutes for June, Food: 90%op, Read my Advantages and Responses: yes

CeeJay: yay for on-plan days and double yay for confidence going into the situation of staying in a hotel

maryblu: I lost baby pepper plants to a rabbit once. This year, I didn't put the pepper plants out until they were about a foot tall -- that seemed to discourage the rabbits!

Lexxiss: good job on all the creativity with DH and the meals

Woodland: Great to see you in the chat thread! I'm glad your roads are clearing up, dealing with floods is such a helpless feeling. We haven't had much of that so far in our area this year, knock on wood. I've lived through two "100-year floods" and I'm considerably less than 200 years old!

seadwaters: Sometimes, it feels like just finding the right "trick" is the key to success. Would any of the challenge threads on 3FC help with your competitiveness? A lot of them are about racing to lose weight which is not that helpful with the Beck way of doing things, but others are a bit more clever.

Beverlyjoy: good job thinking through your issues

AnneWonders: glad you checked in!

Shepherdess: Hope your presentation goes well. That sounds like a fascinating day! It reminded me of my grandmothers' chicken and egg businesses. According to my dad, sometimes, that was what supported the family! Great job recognizing that exercise turns out to be a better defense against stress than overeating.

06-15-2010, 01:13 PM
Hello Beck Friends! Finally getting back into the swing of things after the long vacation. I didn’t realize how much daily life stuff there was to catch up on. :)

I finally did some exercise yesterday. I did a little on Sunday with the Wii Walk It Out (about 45 minutes), then last night did a 30 minute Leslie Sansone DVD segment at a 5 mph pace, followed by a short lower body weight workout with a barbell.

Gosh, didn’t realize how long it’s been since I posted last so some of these personals will be a little old. Sheesh! :)

AnneWonders: I read about your credit cup right after you posted it, but was waiting to do personals for a little later…sheesh, the little later turned into a day and a half, lol. It’s a GREAT idea. I like it better than my idea of paying myself, so I think I’ll try to adopt it!

CeeJay: Doing the best you can is better than doing nothing at all! That’s all we can ask of ourselves! The fact that you have NOT stress eaten ALL of the time is an improvement! You get huge credit for that!

seadwaters (Cheryl): Sorry to hear your knee has been acting up.

Beverlyjoy: Glad you had such a great weekend with your friend! Way to go in finding a no sugar treat to have!

Shepherdess: Yeah, forgetting to eat was a first for ME, lol. Not something I usually do!

maryblu: Silly death wish wabbit! :D I may have to cut back a bit on the personals as well, at least until I get caught up from the vacation backup of regular life. I’m also a bit late on the Broasted Chicken, but yeah, it sounds tasty, lol. Egads!

Lexxiss: Wow, glad things have calmed down for your DH.

BillBlueEyes: I’ll be waiting for that Butler and Cook if you ever tire of them. LOL! Gosh surviving grilled hamburgers! Amazing! Great plan to share with DW!

06-16-2010, 12:56 AM
Hi Everyone,

Thanks for the welcome, gardenerjoy! I enjoy this forum and it helps keep me Beck motivated. Everyone is so encouraging and nice.

I did well with my Beck checklist items today. I recently discovered Walden Farms products and am enjoying adding a few of their selections to my diet plan. I had a serving of healthy cereal with WF chocolate syrup on it today and it was wonderful.

Our roads are slowly drying out, so tomorrow's trip to town/the gym should not be as difficult as Monday's was. I've decided that it is good to have challenges because then the smooth flowing days seem so much more special !

I hope everyone had a great day.


06-16-2010, 05:23 AM
Hello Coaches

A good day today - on plan and my pool day which is always good. I missed it on Monday as public holiday and I will miss it on Friday as have to go to meeting at work (my one day per week will be Friday). When I realised I would also miss Monday I moved my appointment for my one year follow up scans - I think the pool has become a habit. It will be a shame to go back to work really.

I bit the bullet and went and got a walking stick today. Having a lot of trouble in the morning or during the night when I get up. I will have to strive to look debonair with my funky haircut and my cane.

The microwave went to hospital today and I will get it back tomorrow at a very reasonable price - life and popcorn will return to normal.

I always start out intending not to write much and this is what happens - at least I have the time at the moment!

Anne (AnneWonders) - free range wabbits are very low in fat - glad to hear from you on the road. Yay for OK

BeverlyJoy - I do not want to eat without the TV - decided to give that one up. Eating for me is a social phenomenon - when you live by yourself it is weird to sit there staring at the wall! The problem is when I don't want TV without eating! A very bad association. So last night I did some mending which worked. Your remedy sounds good and I might try it when I am more fully evolved

BillBlueEyes - Yay for good weather and the opportunity to eat on plan food outside. Sounds good. Credit for rational portion sizes.

CeeJay - Waving - hope all is well

Donna (new2me2) - Yay for getting back into routine and on top of things. Exercise sounds good

Gardenerjoy - Credit for an OP day with weight loss and many credits. Thanks for the ideas - not so much that i am competitive with others but I like to see my improvements against my own benchmarks. I have noticed that on the bike in the gym every week the RPM gets a bit higher along with the distance travelled - that is really encouraging. Smileys on the fridge door might work?

Debbie (Lexxiss) - Hope things are staying calm and on plan

Maryblu - Yep - we just have to DO IT

Shepherdess - Yay for the sun, ouch for a big Oh well. I hope the presentation is over and that your runaway nerves are now corralled

Woodland - Welcome - great to see you here. Yay for doing well with Beck check-list items. Glad things are less soggy and you are not home-bound

Credits - :sunny:
Motivate myself daily- Read A&R cards - Twice
- Consciously gave credit for positive eating / exercise behaviours - Yes
- Planned my day - Yes
- Made food plan - Yes
- Food on-plan - Yes - yesterday under calories
- Posted to the list - yes
- Ate mindfully and seated every time - seated every time; mindfully about 60%
- Put down fork occasionally - I did
- Weighed myself - Yes - down - 215.8
- Drank water - more than usual
- Exercise - :swim:
- Resistance techniques - Often - hunger is not an emergency.

Working on - :running:
Ways to maintain motivation and to give credits in a quantifiable way

Have a good day Beckies

06-16-2010, 05:59 AM
Diet Coaches/Buddies - Such nice weather for my after-work walk; CREDIT moi. I love seeing the little kids in the sprinkler at the park - such unbridled shrieks of joy. Eating was OP still working the leftovers from the weekend; CREDIT moi.

I now have a secret way to lose two pounds quickly without painful dieting or exhausting exercise . . . big suspense . . . tabloid quality advice coming . . . move the scale back to the level spot on the floor, LOL. Yay for an old house that only has a few level spots here and there.

maryblu - Yay for posting to stay on track for the JUST DO IT! lady.

Anne (AnneWonders) - Waving down the road toward the road warrior. I was an adult before I knew that rarebit contained no rabbit - free-range or no.

Joy (gardenerjoy) - Yay for "just doing it" - sometimes that's what's available.

Shepherdess - Hope your presentation went well - and maybe some wool sales on the side. Do you have to feed the whole passel of folks who show up?

Beverlyjoy - Thanks for explaining ISNIR - that's neat, think I'll steal that one.

Cheryl (Seadwaters) - Yay for "Magnetron" - that sounds like a heavy and solid machine, LOL. Good luck making your choice to fix or replace. Yep, a slider is just a mini hamburger - in fact it's about the right size for a hamburger, IMHO. The McDonalds around here are now pushing their one-third pounders - with no end in sight.

Now that's a healthy perspective - looking "debonair with my funky haircut and my cane." A cane with a silver head always turns my head.

Donna (new2me2) - Sounds like a goodly bunch of exercise for the day.

Woodland - What a great perspective - the challenges help us to appreciate the smooth flowing days. Kudos for your persistence in wanting to get to the gym.

Readers - day 30
Stay in Control When Eating Out

Dining-Out Strategies

. . .
Practice what you know. Eat slowly and notice every bite, even if you're distracted by your companions and the environment.
. . .

The Beck Diet Solution, pg 216.

06-16-2010, 09:55 AM
Well, I suppose it could have been worse.

I ran this morning. Heading home tonight. Will be good to see the kids.


06-16-2010, 10:31 AM
My brother went to the hospital yesterday with cellulitis. He's had it in the past, but it's been several years so we had thought maybe he was done with it. Depending on what bug caused it (we're hoping for something other than antibiotic-resistant staph), he'll be in the hospital a few days to a week or more and then home on near bed rest for another week or two.

It's turning out to be quite convenient that he has a girlfriend since that means I'm not the only person who can act as family and help take care of things in a crisis. She took him to the emergency room yesterday. Later in the day, I handled fetching the few things he needed from his house once they decided to admit him.

Missed my exercise but I did okay on food, even though there was a moment when I was tempted by the monstrosity of an ice cream concoction pictured on the door at the dairy, with the sabotaging thoughts that I was under stress and needed the comfort and that I might not be able to get my second snack of the day. I actually listened to the second thought, a bit, but instead of having the monstrosity, I doubled up my normal snack at the dairy which was, after all, the most I could rationally justify with that sabotaging thought. And I skipped both of my other snacks to "pay" for it, so things worked out in the end. Today, I hope to keep things closer to plan.

WI: -0.1kg, Exercise: +0 685/1600 minutes for June, Food: 80%op, Read my Advantages and Responses: yes

new2me2: way to go getting back into your exercise routine.

Woodland: good job working with your Beck checklist.

BillBlueEyes: LOL at the results of leveling the scale!

AnneWonders: safe travels!

06-16-2010, 11:30 AM
Morning Becksters! It happened AGAIN!

I forgot to eat! LOL This time it was only a piece of chocolate that I had planned to eat on the way home. I did remember while I was still in the building, but decided not to go back. Going back would have been good spontaneous exercise I guess, but decided against it. :D

I also forgot a couple of other things yesterday...nothing exciting, but I wasn't hungry anyway so it worked out. Unfortunately one of those things was my veggies, but, oh well. :D

Eating was on plan, and on plan so far today. Exercise was a 56 minute session on Wii Walk It Out. Today I'm planning to do one of my exercise DVDs. I have one in mind, but that often changes by the time I get home, lol, but I WILL do something. Today's reading was about keeping up with exercise.

Woodland: I'm late, but welcome from me too (sorry I'm late, but I actually thought I already had done so, lol...too long a vacation I guess)!
Great philosophy on the challenging days...if we didn't have the challenges we wouldn't appreciate the good days as much!

seadwaters (Cheryl): I say decorate your cane and strut your stuff! :D So happy your microwave can be repaired for a reasonable price! I use mine daily and would be lost without it.

BillBlueEyes: (Shhhhh--I still run through sprinklers at 54! I AM careful not to tread on people's lawns, but if the the water reaches the sidewalk or path, I'll run, walk or even skip through it!) :D LOL on the level scale!!!!

gardenerjoy: Gosh, so sorry to hear of your brother's cellulitis, hope it is not the more serious one you mentioned! Good job on managing that stress eating!

06-16-2010, 12:16 PM
I gave my presentation to a packed house and it went well. I had some requests for a presentation for the USDA, so apparently somebody thinks I know what Iím talking about, LOL. The tour was a lot of fun and we were blessed with beautiful weather. I left with an interesting gift bagóAlpaca poop for garden fertilizer. I wish I could say the same for my food plan yesterday. We had lunch from a family that does Chuck Wagon competitions. Like most WY Ag events, there was not much for a vegetarian so I stuck with a salad. I had expected this and had a plan to get something healthy after the tour, but it was running really late. When I finally left it was dinner time. It didnít seem worth it to stop for something to eat, but I wound up eating way too much for dinner. I just need to rethink these kinds of events.

Gardenerjoy, I always love Marybluís ďjust do it.Ē Hope a new diet is useful. Sometimes switching up the diet is just helpful because it gives the motivation a kick in the pants. Kudos for avoiding the ice cream monstrosity while under stress. I hope your brother is doing better.

CeeJay, itís great that you are beginning to feel confident about staying in hotels. You have proven that you can handle them well. I love the line, ďNo big deal- make a plan and stick to it. It actually is a big deal.Ē

Maryblu, I feel your pain about the BAD WABBIT! I used to battle themóI resorted to more violent measures than just liquid fence. Iíve had two years of a cease-fire since they were wiped out with a plague, but theyíll be back. In the meantime I have BAD TURKIES, LOL.

Lexxiss, hugs while you deal with emotional ups and downs. Kudos for doing so well with food through it all. Hope things are beginning to settle.

Woodland, Iíll join Maryblu in welcoming another country girl! Ouch for sharing the same rain, but I hope weíre now sharing the same sunshine. Finally, itís feeling like June. I love your great attitude towards those challenges.

Seadwaters, congrats for making improvements at the gym and for making swimming a habit! I love keeping a running log so I can tally miles and I can look back and see times improving. Hope your micro is back from the hospital soon.

BillBE, LOL at your quick weight loss. Yay for leftovers that keep you fed with yummy lunches and yay for great weather to enjoy post-workout tea on the porch and a nice walk through the neighborhood. Itís great that you get some extra entertainment on your walk.

Beverlyjoy, itís so cool that you never take a healthy day for granted. Itís so easy to do! Thanks for ISNIR. Itís a great strategy.

AnneWonders, waving back. Great job for doing well on the road and even getting a run in.

3 oz of wild rabbit: 150 Cal, 3 grams of fat, 28 grams of protein.

New2me2, yep, catching up is always tough. Great job getting back into the swing of things and for getting back to your exercise routine. LOL at forgetting to eat chocolate. I donít think Iíd ever forget chocolate!

06-16-2010, 12:35 PM
Hi coaches/buddies - yesterday was mostly healthy - but, I gave into temptation in the evening.

My friend came over for lunch and brought warm zucinni bread. I made up the excuse that I am watching my sugar- that I would have a taste later - using that excuse to not eat it. I actually got through our lunch with that warm bread right next to my plate. :dizzy: I should have thrown it in trash when she left. (as you all know, I have pitched pizza, a whole chocolate bday cake and more - often dousing it with liquid dish soap) DH mentioned that I should save him some. Last night I ate two pieces before I went to bed. :( I broke my own 'rule' - when in doubt...throw it out. I wasn’t willing to use my resistance techniques.

But, today I am grateful for the willingness to plan for a healthy day.

The good news...I am down one more pound. :) The best part of this is my next mini goal is onederland....199.

tv off - some of the time
fork down between bites - alot of the time
TASTE the food - alot of the time
slow mindful eating - a lot of the time
eat seated only, no seconds - some of the time
feel fullness - some of the time
leave a bite on the plate - all of the time
plan, log, measure, count calories - all of the time (except when I ate the bread)
Beck book - no
Arc/rc - yes
Exercise/ spon. Exerecise - no
Weighed self - yes

New2me2 - credit for skipping a meal and NOT going back for the chocolate. You rock! Wonderful job on all that exercise.

gardener joy - I hope your brother is better very soon. Credit for staying with a healthy food day - well done NOT eating the ice cream when you felt so stressed.

Anne wonders - glad you posted! Good job on getting in your run.

Billbe - good job on getting in your walk. I too love to see the children playing in the sprinkler with glee. Hey - maybe I could move my scale around, too. Oh, I forgot..the floor is level.

Seadwaters - so many good things…pool, food, microwave getting fixed, a new walking stick, etc. Many credits. I am beginning to think that if I portion my food and don’t go back for seconds (I rarely do that) - eating in front of the tv might be OK for me if I can be mindful of the food along with watching the TV. In the first book, Dr. Beck said we should learn to live with the tv and food…it’s a huge part of our culture.

Woodland. - Hi! I am glad you can get through the muddy roads finally. It’s good to miss the gym! I totally agree how this forum is so helpful and a big part of much of my success with the Beck principles.

Shepardess - so glad the stress of the presentation is over. I understand how that can go. Even though I have been a performer for twenty years - sometimes I get ‘butterflies’ too. I am so glad it went well. I love your 'poop' in the gift bag. One year DH bought me 'Zoo Doo' as a mother's day gift.
Any stress eating you did is OVER. You’ve gotten in your weights and now can hop back to what you know works best. Carry on.

06-17-2010, 12:59 AM
Hi Everyone,

Thanks for all the warm welcomes ! I'm happy to be here among fellow Beck folks. I'm not a real talker, but will jump in occasionally.

Here's to having a great Thursday on program !


06-17-2010, 05:13 AM
Hi Coaches

I have decided, from my XL spreadsheet that I am fluctuating around 216 so I am not actually losing weight on 2000 calories which is what it works out at in Beck (green book). Given I am on prednisolone AND anti-hormone therapy (even Kylie [Minogue] said that for the first time in her life she had to watch her weight on this stuff :() I guess it is too much so I am cutting it by about 200 cals. I will be on the anti-hormone stuff for 5 years so need to get it in control now. I am also looking at something which proposes calorie cycling - a way of confusing the starvation metabolism that can lead to plateaus. They suggest that a couple of times a week you increase the calories and on other days drop them (so overall for the week the calories stay the same). Helps prevent or break plateaus - so will cycle up and down around 1800 and see what happens.

Anne (AnneWonders) - Travel well

BeverlyJoy - Ouch for warm zucchini bread - I use your dish soap technique often!Yay for 1# lost

BillBlueEyes - Little kids in the sprinklers are a thing of the past here. We always did it in summer but with unrelenting drought they have been virtually banned and I think now there are several generations who haven't done it. Yay for 2# loss the easy way!

Donna (new2me2) - Not sure I would ever forget chocolate unless there was some catastrophic event - so credit! All that exercise sounds great

Gardenerjoy - Yay for resisting that ice-cream monstrosity well done even if things were a little off plan you jumped all over that sabotaging thought - huge credit

Shepherdess - Glad your presentation went well. Anything that says Chuck Wagon sounds neither vegetarian of restrained - you did well to plan on salads. Maybe pack a bit of protein next time? I too have bad turkeys - bush turkeys - anything you plant or mulch they dig up!

Credits - :sunny:
Motivate myself daily- Read A&R cards - once
- Consciously gave credit for positive eating / exercise behaviours - Yes
- Planned my day - Yes
- Made food plan - Yes
- Food on-plan - Yes
- Posted to the list - yes
- Ate mindfully and seated every time - seated almost every time; nibbling while making dinner
- Put down fork occasionally - yes
- Weighed myself - Yes - up (sigh)- 216.8
- Drank water - more than usual
- Exercise - no
- Resistance techniques - yes

Working on - :running:
Still working on credits and motivation

Have a good day Beckies

06-17-2010, 05:49 AM
Diet Coaches/Buddies - Was concerned about the potluck at my book club last night, so I planned in advance to have exactly one plate and a small dessert. Then did just that; CREDIT moi. You'd think that would be the everyday event, but I've been a bit shaky on some potlucks lately with extra servings of healthy foods - as if there were no calories in stuff with anti-oxidants and vitamins. I took one plate of four vegetarian salads - not particularly low calorie salads with their black beans, avocado, etc. Then a small portion of a spice cake with the strawberry shortcake without the shortcake - just the strawberries from the local farmers' market. A good evening. AND, the best part, I had read enough of the book that I didn't have to fake it, LOL.

Standard gym, CREDIT moi.

Anne (AnneWonders) - Kudos for running while on a business trip - I find exercise on the road a real challenge.

Joy (gardenerjoy) - Good work talking yourself out of the sabotaging thought that you "under stress and needed the comfort." Hope things work out for your brother.

Shepherdess - Congrats on your successful presentation. Anything you can do to help out the USDA would be appreciated - it's such a big country and so different throughout. My DW would appreciate that Alpaca poop - she'd do an experiment to see if it did better than the compost from out bin.

Beverlyjoy - Congrats on moving forward, pound by pound. Kinda exciting to see onederland in the future. Ouch for the attack of the zucchini bread - that kind of thing can get past my defenses by the word "zucchini" as if a small touch of a healthy veggie cancels the sugar-bread.

Cheryl (Seadwaters) - Anxiously awaiting news about the microwave's trip to "the hospital" - hard to imagine life without one. I don't know if there's an alternative way to make oatmeal.

Donna (new2me2) - Forgetting chocolate is beyond thinking like a thin person, LOL. Yay for skipping through sprinklers.

Woodland - Waving back. And a good day to you also.

Readers - day 30
Stay in Control When Eating Out

Dining-Out Strategies

. . .
When you're finished eating, make it final. Arrange the flatware so that the handles rest in the remaining food. If you can, put your paper napkin on your plate. Push away your plate.

The Beck Diet Solution, pg 216.

06-17-2010, 09:15 AM
Yesterday was a pretty good Beck day, but not an easy one. I just had the urge snack all PM even though I wasnít hungry. I stopped myself, but I donít know where that came from. Itís just time to get out my card: ďDieting is supposed to get hard. Just keep practicing your skills and it will get easy again.Ē I had a pretty active day and didnít feel much like working out in the PM, but I did drag myself off the couch and do my planned weights.

Beverlyjoy, congrats on another lb down and one mini-goal away from onederland! The warm zucchini bread would be pretty tough to resist. The ďwhen in doubt throw it outĒ is a great rule, but I would have a tough time with that one too.

Woodland, kudos for a day on program. Pop in whenever you need us. Weíll be here.

Seadwaters, commiserating with you on bush turkeys, but I would love to see what an Aussie Turkey looks like. Kudos for giving the 2000 calories a chance and then making a good decision when it wasnít working. The prednisone does add additional challenges, so good luck making the switch.

BillBE, great job making a good plan for your book club potluck and sticking to it. Iím trying to absorb some of your will power right now. LOL at your description of zucchini bread. The site where I sometimes log my calories correctly identifies zucchini and banana bread as ďcake.Ē It keeps me in check when Iím logging my food.

06-17-2010, 09:16 AM
Hi Beck coaches, buddies, friends - yesterday I stayed with my plan, mostly. I actually changed what I ate for dinner - I wrote it down and it was in my calorie range. I am always grateful for a good calorie day.

The last few days I feel kind of sluggish and a bit lightheaded now and then. I need to move more and see if it makes me feel better or worse.

Today is a day of errands, computer tasks, writing, appointments. Etc.

I’ve decided not to worry about the tv on or off when I eat. I always portion my food and almost never have seconds. I will see if I can concentrate on the food even if the tv is on. It’s makes me laugh that this is such an issue for me. In the first book Dr. Beck says that eating with the tv on is such a big part of our culture, that we need to learn to eat with the tv on now and then. It’s just ‘lonely’ with only the food when I eat alone. I like the noise and such. So funny to say. I am still, however, working on eating very slowly and tasting each bite. Such a process…lol,

Leave a bite - all the time
Plan, log, measure, count calories - all the time - except when I changed dinner
Eat seated - all but once - mindless bite of something
No seconds - all the time
Taste food - some of the time
Fork down - some of the time
Read beck book - no
Arc/rc - some of them
Exercise/spontaneous exercise - teeny bit of gardening

Billbe - so glad to hear that all your planning helped you to make good choices at the potluck. It’s nice to leave a potluck without feeling any guilt. Glad you read enough of the book to enjoy the discussion.

Woodland - hi back! Glad you posted. I too find reading the posts so helpful.

Seadwaters - not fair! When meds impact weight loss. I’ve dealt with that too. It’s frustrating. Good idea seeing if cutting calories a bit will impact your weight loss. I know many people who have had good success with calorie cycling. You wrote - Consciously gave credit for positive eating / exercise behaviours -yes Well done!!

shepardess - glad you had a good Beck day - yes...sometimes it's just hard. Darn it. I like what you wrote on that response card. I am going to write that down too. Good job on doing the weights - when you didn't feel like doing anything.

Shout out to everyone reading and posting!

06-17-2010, 10:13 AM
Hello Beck friends:wave:

Busy mornings are great moments to recognize that I do have things I need to do for me despite the flashing sign that says hurry up! I'm trying to work off a check list I made several weeks ago.
So: Before I leave for planned exercise I will:
have breakfast-done
plan for lunch-done
post hellos at 3FC-done
read resistance cards-done
read from Beck book-Day 26/27 done
email my diet coach-done
give myself credit for making dieting and exercise a priority-done!

:welcome2: to Woodland! Yay for another Coloradoan!

My days are getting busier here. I'm helping a friend move starting today, which will keep me busy until vacation Bible school starts on Monday. I'm responsible for food-but the good news is that it will be healthier this year*credit* and we're going green-no more paper plates *credit*!

Thanks everyone for posting here. It really helps to learn from your experiences, too.

06-17-2010, 10:31 AM
Coaches/Buddies I came back one pound lighter than I left. It didn't feel like my eating was on plan. Meals were large, and not always the healthiest or lightest choices, but I stopped when I was full and there was no snacking to speak of.

I am tired. Picking up my bike today, and planning to ride tomorrow. I forget where I am in the 40 day push, so I'll figure that out tonight.

I head out again on Sunday for a week. I need to review Beck travel strategies.


06-17-2010, 10:50 AM
I just got a call from my brother and he's being released from the hospital! The doctors just decided so it will be hours before it really happens, but I'm going to run up and get him and bring him home. His fever's gone, the inflammation is much reduced, and they think he'll be fine with bed rest and oral antibiotics at home.

So, has anyone actually tried the diet in the Complete Beck Diet Solution? I'm considering that one along with the one in the book by the doctor from The Biggest Loser. Both are exchange plans augmented by calorie counting. I've also got one more book coming from the library that may have a diet I'll consider.

WI: +0.4kg, Exercise: +60 745/1600 minutes for June, Food: 80%op, Read my Advantages and Responses: yes

new2me2: How do you like your Wii Walk It Out? I've had my Wii for a month and I've been using Wii Fit so far, but I'm starting to think about what fitness game I want next.

Shepherdess: so glad that your presentation went well! Events are just hard -- they are so difficult to plan for because they are different every time. Thanks for the nutrition profile of wild rabbit! News we can use!

Beverlyjoy: good job avoiding the warm zucchini bread as long as you did and, especially, for the willingness to start anew. I confess that I eat with TV on at supper with DH and with a book most of the rest of the time. I do, occasionally, when the weather is interesting, eat with no distractions but what is outside the window and I'm declaring that good enough for now.

Woodland: waving!

seadwaters: looking forward to hearing how calorie cycling goes for you. That's not a technique I've been willing to try, yet. But, the diet in the Beck book was too low-carb for me when I first looked at it and now I'm seriously considering it, so calorie cycling may be something else that will look better to me at some point in the future.

BillBlueEyes: credit for the potluck -- and reading most of the book! I'm one and a half stories into the anthology that we're reading for our next Book Club meeting which is next week. It's been slow going and I need to speed it up a bit if I'm going to be a good participant.

Lexxiss: great job with all of your morning credits!

AnneWonders: welcome home! Yay for a pound off.

06-17-2010, 11:12 AM
Hi, Everyone.

Getting back on track. Hopefully I've hit a low point now and am going to be doing better, but we'll see.

Gardenerjoy, I'm happy your brother is doing well enough to come home from the hospital.

Shepherdess, I like your response card that you mentioned. I think that really gets to the point that we are selecting to live on the road that may be a little more difficult for us, but get us to a better destination.

BillBlueEyes, I made your granola for the first time, finally. It came out pretty well. Thanks for the recipe.

Lexxiss, thanks for the recipe. I've got some kale in the refrigerator, so I'll probably make that soup soon.

06-17-2010, 11:21 AM
Good morning Beck friends! My weight is down a bit more today, but I'm not celebrating just yet, lol. I had a gastroparesis flare yesterday, and by afternoon was unable to eat. I had a horrible pain in my abdomen most of the day starting mid-morning, but WAS able to eat until late afternoon. On the way home I picked up my chocolate to eat on the way home, and as soon as I picked it up my stomach did a tiny little flip. I put it back and just drove home, lol. I was hoping a little exercise might help, but knew the DVD I had in mind was too much, so did Walk It Out, but only made it 30 minutes. Every step made the pain worse. So, I just layed on the couch for a while. :) I thought I might be a bit hungry since it'd been about 5 hours since I last ate, so I made a little protein shake, and managed to get half down, but knew I'd have problems if I drank more. So, I think my calories were way under yesterday.

I'm feeling better today. I didn't get a lot of sleep, but more than I thought I would and my stomach pain is gone. I had a small mild protein shake for breakfast earlier and just had half a gluten free muffin and a cup of tea with honey. So far so good, although I can still feel it in my stomach, which is a sign that the flare isn't quite over. I made no food plan for today, but with a gastro flare that's not usually a problem since food isn't a problem, lol. I only brought 1/2 cup rice and 3 oz of chicken for the whole work day, and that should be plenty.

Shepherdess: Wow, we have our very own celebrity! Good job on your presentation! :D Oooh, I HATE those late evening/night snacky moods! They strike me at times too! Great job on stopping it! That Beck stuff really sticks, lol.

Beverlyjoy: Ouch for giving in to temptation, but you did really good in resisting it as long as you did! Congratulations on losing your pound and for being so close to your mini goal. I always eat while doing something else, lol. It's either TV or computer. The computer will actually slow me down as I have to put down my plate or glass to type something. The TV not so much, but like you I always portion my food and only cook/make what I intend to eat so it's usually not a problem.

Woodland: :wave: Jump in whenever you feel like it! :)

seadwaters (Cheryl): I've heard of calorie cycling and with mostly good things being said about it. It kind of makes sense too when one thinks about it.

BillBlueEyes: Very nice planning and mucho credit for sticking to it at the potluck!

Lexxiss :wave: -ing back.

AnneWonders: Congratulations on coming back 1 pound lighter!!!! Yay!

gardenerjoy: I'm so happy your brother is better!! I have not tried Beck's diet so can't comment on it. My employer is having a Weight Watchers at work meeting tomorrow...I'm going to go and see if that can work with all my restrictions. It might help me to have a weekly weigh-in to keep everything REAL, lol.

I LOVE Walk it Out! I still do it most days of the week, even sometimes after doing something else.

ETA: took out the link I had before to appears to have is a link to the page on is a video here which will allow you to see the trailer for the game with some actual game playing shots:

06-18-2010, 05:26 AM
Hi Coaches

Am at work today and we had Christmas in July and a meeting afterwards. I was not a picture of restraint and resistance. Peanuts, chips, alcohol! My weight was up again this morning and it all went out the window - not that I planned that well for the day. I am now stuck at work (6pm) because there is a large accident on the express-way home. Friday evenings are always bad (I live in a perfect weekend away area) and by choice I work at home on Fridays - knew it was a very bad idea on several counts to come in today. So I am using my time to check in.

The microwave is safely back home BTW and the dogs were pleased to have their morning food warmed again.

I have looked at some of the other Calorie Cycling programs and they look way to complicated. I am just planning on mixing it up a bit. Maybe today could be described as an example of feast? Not likely

I am now understanding why seconds are an issue - you serve food family style whereas we serve a meal on a plate and that is it. And in my case (no family) I cook only enough for that meal or for a frozen portion for later and it quickly goes in the freezer

Anne (AnneWonders) - I would say one pound lighter is a successful trip. Not long to recover before you turn around and do it all again

BeverlyJoy - Hope the TV issue resolves. One can eat mindfully in front of TV I think - and it is enough of a distraction for me that I can put my cutlery down and chew occasionally! Ouch for sluggish and light-headed

BillBlueEyes - We cross posted again - gee you get up early! Yours is a great example of planning for an event - I could learn from that. Glad you didn't have to read the fly leaf and make it up at the book club

Debbie (Lexxiss) - Yay for having control of the food at bible class and for turning them all healthy and green. Great impact possibilities

Donna (new2me2) - I am glad you are feeling better today - a rough day with your stomach complaining. Hope things continue to improve

FutureFitChick - Nice to see you here - hope things go to plan and get back on track for you

Gardenerjoy - Terrific that your brother is less critical than you thought he might be - a relief. I like the diet in Complete Beck Diet Solution. The low carb / high protein appealed to me but you have the latitude to substitute other lower protein snacks if you need to or want a change and plan for it. It is well planned for those who speak American weights and measures!

Shepherdess - That is also one of my favourite response cards - "Dieting is supposed to get hard" - worthwhile to keep reminding myself that it is OK and I can manage hard

Credits - :sunny:
Motivate myself daily- Read A&R cards - No
- Consciously gave credit for positive eating / exercise behaviours - on the few occasions I could
- Planned my day - Yes
- Made food plan - NO and it showed
- Food on-plan - See above
- Posted to the list - yes
- Ate mindfully and seated every time - not while I was grabbing handfuls of peanuts!
- Put down fork occasionally - yes
- Weighed myself - Yes - up (sigh)- 217
- Drank water - yes
- Exercise - no - had to miss swimming for work
- Resistance techniques - not really - although it could have been worse

Working on - :running:
Still working on credits and motivating things
Have a good day Beckies

06-18-2010, 06:02 AM
Diet Coaches/Buddies - At a restaurant for lunch where I go every three months, I ordered my standard portobello mushroom stack, CREDIT moi. Boy was it good. I just don't tire of it. This time, I ignored the bread basket without a struggle. Hope that means I'm getting better at that and not just an aberration.

On my walk (CREDIT moi) I stopped by our community garden to check it out. Pulled a few weeds. It's doing OK. Walked past a small $30ish-entree restaurant to check out their menu; we've only been there once because we have really good choices at better prices. Walked past a bakery where the kitchen is visible from the street and watched a young lady crack a dozen eggs to put in a GIANT mixer. Checked out the Chinese restaurant that opened in the place where I used to get take-outs when the kids were little. Wondered why we've never been to an Italian place that's been there forever and looks pretty good.

Alas, in case you failed to notice, all my adventures were food-centric. When I reach my five year goal and enlightenment descends upon me, do you suppose I'll be able to walk and only see exercise, and birds, and dogs, and trees?

Anne (AnneWonders) - Making it through a business trip without snacking is a big deal - that's a tough one for me as snacks seem to emerge everywhere and I'm a bit out of sorts from being dislocated.

FutureFitChick - Yay for "Getting back on track." And Yay for a fresh batch of granola to start the morning.

Joy (gardenerjoy) - Glad to hear that your brother is progressing well enough to go home. I haven't tried the diet in Beck second book - if you do try it maybe you can let us all know how it goes.

Shepherdess - Honking Kudos for doing weights when it was "dragging myself off the couch" time. That's a major victory. Thanks for "zucchini cake" rather than zucchini bread - I'll remember that next time I face the stuff.

Beverlyjoy - Seems sane to me that you have to find your balance of TV on/off while eating. I, myself, when eating alone, don't do so well concentrating on the food and nothing else - even though that's what Beck recommends.

Cheryl (Seadwaters) - Ouch for the "Christmas in July" celebration and the difficulty sticking to plan. But right back to plan it is - one event is not a derailment. Yay for a restored microwave - you've got some spoiled dogs who get their morning food warmed, LOL.

Debbie (Lexxiss) - Yay for having a list to remind you to take care of yourself also. Nothing like being responsible for the food to make sure that it's healthy.

Donna (new2me2) - Ouch for the gastro intrusion into your life with gratitude that it waited until you were home from your cruise to strike. You sound like you're well in charge of riding it out.

Readers - day 30
Stay in Control When Eating Out

Change Your Mindset About Parties, Celebrations, and Special Events

If you want to lose weight and maintain it for your lifetime, you need to develop a different attitude toward celebrating than you've had before. If you're like most people, you have an idea that is quite strong in your mind: I'm entitled to make exceptions for special circumstances. There are three difficulties associated with this notion:
. . .

The Beck Diet Solution, pg 216.

06-18-2010, 08:47 AM
Hi Beck coaches…buddies….friends….

Yesterday was a good calorie day (always grateful that that) - along with a number of Beck tasks. There are still many things to be working on.

I realize that I have been feeling very stressed about having this foot/ankle surgery. Thoughts of fear, pain, inconvenience keep running through my mind. I will see the surgeon for a consultation in about ten days. I really need for he and I to collaborate on all this not impacting my back as a goal too. I am usually a pretty fearless person - but, not about this for some reason.

I need to concentrate of the living healthfully with food. Not just eating the right amount of calories.

eat seated only - most of the time
fork down between bites - some of the time
leave a bite - all the time
no seconds - all the time
lots of water - yes
stretches and strengthening - yes
plan,log, measure, count calories - yes
taste the food - some of the time
slow, mindful eating - some of the time
Give myself credit - not very often (need to change this)
Arc/rc - read some of them
Beck book - no
Check here with coaches/buddies - yep

Lexxiss - credit for checking off your list. This is good, indeed.

Anne wonders - wonderful for you to see a weight loss. Yes, indeed - read over the Beck travel ideas before you leave. They are very helpful.

gardener joy - I am so glad to hear that your brother is out of the hospital. I don’t know a thing about Dr. Beck’s diet in the third book. I am curious about it, however. (I find calorie counting is something I seem to live with). I hope someone chimes in with the information.

Futurefitchick - I am glad to see your post and that you are wanting to get back on track. Sorry you hit a low point. I always say that we can never stop ‘trying again’ because one never knows when it will be the time it really stays with us.

New2me2 - sorry to hear of your gastro-flair up. (Passing up chocolate - wow, you must have really felt crummy. LOL . )I am glad you could keep your protein shake down. Sounds like you know what to do. I hope you are feeling better soon.

Seadwaters - we have Christmas in July here in the States, too. Usually, it has to do with super sales at the stores - not an actual celebration . Sorry all the goodies were so tempting. Just forgive yourself and hop back on your plan.

Billbe - so glad your restaurant meal was a healthy standby. It’s nice when you know it’s there for you. You said - do you suppose I'll be able to walk and only see exercise, and birds, and dogs, and trees? It’s an admirable goal!! (I often have similar thoughts) Credit on your walking exercise!

06-18-2010, 10:14 AM
Hello Beck friends:wave:

I've run out of time this AM (stayed up too late watching BBall) and we're off to the pool before helping my friend move. I really used my Beck tools yesterday to resist unplanned eating. It worked! Today is a wing it day because I didn't make time to plan (ouch) but I actually do pretty good under pressure-as long as it's non

Thanks for being here everyone!

06-18-2010, 11:24 AM
I'm taking an internet break for a few days. I'll be back Monday or Tuesday morning. Have a great weekend everyone! And, thanks for being here!

WI: -0.05kg, Exercise: +70 815/1600 minutes for June, Food: 80%op, Read my Advantages and Responses: no

06-18-2010, 11:43 AM
Well, I'm down in weight again today, so I guess all is well, lol. I'm now two-tenths away from having lost 10 pounds. I haven't even put my first charm on my bracelet yet, now I may have to put two on. Gosh, what a problem! LOL! My task this weekend is to choose which charm goes on first and put it on, then pick the second so it's ready to go!

My stomach is still not quite normal but I am able to eat so that's always a blessing! I didn't do so well on my non-planned day yesterday, lol. Nothing horrible, but did eat more calories than my Lose It! program says I should eat.

I managed to get in 45 minutes of WIO before I was just so hungry that I couldn't concentrate any more, lol. Still, being as hungry as I was, I stuck to my "planned" protein shake and did not have anything else. I was a little hungry when I went to bed, but it was tolerable. :)

Today, I may sit in on a Weight Watcher's at Work meeting. We aren't sure if there is enough people for them to actually do it, but I want to see what they have to say. I may actually sign up if it will help them hold the meetings here because I think it would help to be accountable to weigh in in front of the rep once a week, but I don't think I'll follow their plan. I'm going to show her what I normally can eat and see if that will work with the points system, but I'm thinking that between the allergies and the gastro restrictions it will be too complicated to follow. We'll see. :)

FutureFitChick Glad to hear you are getting back on track!

seadwaters (Cheryl) Ouch on the peanuts, chips and alcohol! Good use of your time though! :) I was just thinking that I really don't need to plan my food, and I also had a less than stellar day yesterday. :(

BillBlueEyes Something tells me it's because you are getting better at it that you passed up that bread!

Beverlyjoy Make sure you write out the question you want to ask your surgeon...that helped me a lot when the time came to have my consultation. It's very natural to be afraid of things like this!

Lexxiss Sounds like you had a great day!

gardenerjoy Internet breaks are very helpful ocassionally, lol! On my vacation I realized I'm not so interested in my online games anymore...that gives me more time to spend on more important things like checking in here! :D

06-18-2010, 01:16 PM
Yay for posting 2 days in a row. I am a little fearful about Father's day and how we'll all fare without my dad. I also miss my good old dog (he died in April about 10 days after my dad) to comfort me. Somehow he always knew the minute I would start to cry to come to my side and comfort me. Our other dog doesn't do that. Add to that one of my kitties also died a month ago today and life feels almost too quiet at hom yet too noisy when I'm out and about.

My weight has been pretty stable all semester. I've kept up my exercise routine pretty well, which impresses me! Now I just need to get my head back in order to be able to focus on research and to think clearly about weight loss.

New2me2, sorry you had a rough day yesterday. Hope you are doing better today.

Seadwaters, hope you have a better weekend!

Billblueeyes, thanks for the reminder that I'm in this for life and that there will be easier moments and harder moments.

Beverleyjoy, sending you positive thoughts for your upcoming surgery.

06-19-2010, 07:06 AM
Diet Coaches/Buddies - Felt like the munchies last night - that doesn't happen often. I didn't fall for it, CREDIT moi, but was a bit annoyed. Might have been that I wanted the book I was reading to be moving along faster. Gym, CREDIT moi, was same-old-same-old. Except that the guy on the bench next to me was doing the same chest press with the exact same weight dumbbells as I was. That's only exciting because he was pretty buff and about 20 years younger. Thank goodness that I know not to go around comparing myself to others at the gym - just do my own thing, LOL.

FutureFitChick - Sending supportive thoughts as you think about facing Father's Day for the first time after the loss of your dad. You've certainly had a bunch of losses on top of each other this year. I hope you allow your real life friends to reach out and provide some comfort. With school, you've got a lot on your mind these days.

Joy (gardenerjoy) - Waving back thru the ether since you aren't reading the internet for a couple of days.

Beverlyjoy - My take is that you are approaching this as a "pretty fearless person" - one with a healthy respect for some real side effects.

Cheryl (Seadwaters) - Yay for "Ate mindfully and seated every time" - Ouch for "handfuls of peanuts." Yep, that reading from the fly leaf on the way to the book club meeting is an awful feeling. But, for a new record, I'm halfway through the book for our September meeting. Now I'll have the unusual problem of trying to remember the book then, LOL.

Debbie (Lexxiss) - At least you were spared having to read Boston newspapers on the morning after that awful loss to the Lakers in the seventh game - Gloom and Doom. I'm a little sensitive, at my age, about the constant reference to how old the Celtics players are, LOL.

Donna (new2me2) - Kudos for being willing to tolerate a "a little hungry when I went to bed" - in my old days, that was prime justification for a late bowl of ice cream. And I mean bowl not dish, LOL.

Readers - day 30
Stay in Control When Eating Out

Change Your Mindset About Parties, Celebrations, and Special Events

. . .
1. You're likely to encounter special circumstances repeatedly. Think about all the special circumstances that could arise just in the next year: meals at the home of friends and family, parties, holiday celebrations, luncheons, showers, weddings, retirement parties, office parties, business-related events, charity events, religious occasions, receptions, benefits - the list could go on and on. If you give yourself permission to make exceptions, you could easily overeat at all of them.
. . .

The Beck Diet Solution, pg 216.

06-19-2010, 10:00 AM
.Hi Beck folks, coaches, buddies .yesterday was a healthy calorie day. I did change my food plan as the day progressed at dinner time. I wrote it all down - which is good. I ate quite a few unplanned frozen grapes before bed. I still was in my calorie range. I guess - ten grapes are better than ten cookies! I got stretches and strengthening in.

To my credit - I felt like doing lots of ‘mindless’ eating, but I did use my resistance techniques most of the day - until the grapes at bedtime. I know I am feeling very stressed about all this health stuff.

It’s Saturday morning… I usually spend my early Saturday and Sunday mornings with the TV on to BBC America watching Cash in the Attic and Antiques Road Show. I have my coffee and the newspaper and my computer. I’ve seen these shows so many times that I know the prices - still love them, however!

Today I'll go visit my mom - she wants to go out for dinner. It's the day before Father's Day - so many restaurants will be busy. If we go..we'll head out at 5pm. DH is playing in a charity golf tournament that DS puts together each year. So - I am glad he gets to see DS this weekend. It’s nice to have those two dads together.

I made an appointment to see my family doctor to ask some health questions before I start to really get going on this foot/ankle surgery. I need to find out if certain things need to be addressed before the surgery or can wait until after. I’ve been feeling a bit lightheaded - it’s like I felt when I first found out I am anemic. However, it’s the same symptom as stress. I guess I must get it checked out. I just hate all of this. But, I need to be more grateful for having good doctors. (how does that sound. - I am trying to convince myself in all of this medical stuff)

eat seated only - all the time
no seconds - all the time
fork down between bites - most of the time
slow mindful eating - worked very hard on this!
TASTE the food - a lot of the time
feel fullness - some of the time
plan, log, measure, count calories - all, but, changed plans
lots of water - yes
stretches and strengthening - yes!
leave a bite of food - all the time
reflections - yes
Arc/rc - yes
Beck book - yes
give credit - yes
resistance techniques - yes
weighed myself - yes (said it was down 2 pounds - not official until next week)

Billbe - CREDIT, indeed for getting past the nighttime munchies! It’s good that you are ‘keeping up’ with the younger guys at the gym. BTW - thanks again for posting daily the excerpts from the Beck book.

Futurefitchick - sending good thoughts to you as you face your first Father’s Day without you dad. It’s hard - all those ‘firsts’. It’s a day that we all tell a story/memory about our dad or grandpa. This plus the loss of your pets is hard, too. Take care now.

New2me2 - get those charms on your bracelet - you deserve it!! Hope your tummy is all better today. Good job on the exercise! It’s worth the time to check out Weight Watchers - even for the weekly support. Thanks for the good reminder of a list to take to the doctors.

gardener joy - hope you are having a great weekend!

Lexxiss - Debbie - credit for using your resistance techniques. Really, that’s what it’s all about. Hope you had a good unplanned day yesterday. Good job on the pool.

06-19-2010, 05:03 PM
YAY!!! Down again today, so now I've lost 10+ pounds!!! Phew! I just pulled out all the charms and think I've figured out which two to put on first. :) Tomorrow they go on the bracelet.

I joined the Weight Watcher's thing. I'll probably still do my own thing as far as the eating goes, but it will definitely help to have that accountability. The leader was very nice and talked to me for several minutes before the meeting started about my restrictions. She had never heard of gastroparesis (not surprised there, lol, not many people have) but wanted me to write it down so she could show it to her supervisory-type person.

Eating today is good. Light but good. The stomach still hasn't quite gotten back to normal, so I decided it would be wise to just do mostly liquid type stuff today. I did have one change of plan though...I had planned to have Starbucks while shopping at our local Target, but noticed they had some Nature Valley Gluten Free Granola Bars, so bought a package, then ate one in the car on the way to our next store. They are about the same amount of calories, and had good stuff in them, but probably shouldn't have had it with the stomach being the way it is. The rest of the day will be liquid. I bought some potato leek soup which I really like, so will have that for dinner. My written food plan for today will have a lot of scratch-outs and add-ins, but at least my stomach should be happier.

Exercise last night was just over one hour of Walk it Out. Today is a rest day, but will probably do a little bit of something later anyway.

FutureFitChick: Aw, I'm so sorry you are going through all this! Wish I could give you a real hug!

BillBlueEyes: Yay for you for holding your own against that 'youngster'!

Beverlyjoy: Gosh, at least your changed plan was with grapes, lol...mine was replacing one not so healthy thing with another not so healthy thing, lol.

Hello to everyone else who checks in later!

06-20-2010, 06:07 AM
Hi Coaches

Hope you all had a good day. Spent part of today getting organised - redoing weight chart; organising a credits spreadsheet; sorting out things. And totally stuffed it when I went out to lunch. It happens when I take my eye off the ball - Friday's work lunch started a downward spiral. I think it also makes me hungry when I overeat (especially the carbs and the sweets) and it is difficult to restrain and refocus. Also the fact that I only got to swim one day is telling in my eating and motivation I think. Anyway tomorrow is a new day and I will start the week with lower calories and the pool is on again.

I have decided that I want to use clothes as a "reward" and I can accumulate the money by using a credit jar for credits. There is a clothing shop I love and I haven't gone there for years because I refuse to dress this body. I need to decide on a cash exchange rate! I reckon about $1 for every credit each day (to ensure I am giving myself credit) and about $50 per pound lost?? I want a new wardrobe out of this!

ETA - it is particularly ironic that BillBE's excerpts all relate to special occasion eating - something I am failing at miserably at the moment

BeverlyJoy - I feel for your concern about surgery. You know it needs to happen but you don't have to like it or look forward to it - you just need to do it. And it sounds like you are getting your lists together and organising your preparation well. They won't know what you want and what is important in terms of outcomes if you don't tell them

BillBlueEyes - I love your story about a food-centric walk. I occasionally wake up in the morning and wonder when my first thought will be something other than food - when it stops being the centre of my universe - what to have, how much to have, what not to have etc.

Donna (new2me2) - Glad your tummy is settling - I looked up your brand of disease and it sounds challenging so you do well. Hopefully WW can work around it. Yay for the weight loss and the charms

FutureFitChick - I am sending supportive thoughts for this fathers day and rekindled grief for your losses. I hope you find the family gathering supportive

Credits - :sunny:
- Planned my day - Yes
- Made food plan - partly
- Food on-plan - no
- Posted to the list - yes
- Ate mindfully and seated every time - seated and mindful that it was off plan
- Put down fork occasionally - yes
- Weighed myself - Yes - up (sigh)- 217.6
- Drank water - yes
- Exercise - exercises this evening I hope
- Resistance techniques - not enough

Working on - :running:
Restraint and resistance!

Have a good day Beckies

06-20-2010, 06:24 AM
Diet Coaches/Buddies - Cleaned out one corner of our basement - not a lot of work, really, but a HUGE satisfaction when done. It contained some old cardboard that had gotten moldy and had apparently once housed some critters. CREDIT moi for doing that what needed to be done.

Walked to a Greek Restaurant that's only a mile away to get take out for dinner; CREDIT moi. Got their vegetarian combo plate for both DW and me - I do the combo plate because I want some of all of it because it's so good. I ate very little of their pita bread, so CREDIT moi for that in addition.

FutureFitChick - Thinking of you today.

Beverlyjoy - Kudos for standing down the call to Ďmindlessí eating. Yep, eating is good at promising that it's the answer to stress. Great idea with those frozen grapes.

Cheryl (Seadwaters) - Kudos for a refocused new start - Ouch that it's required after getting set off by going out for lunch. Yep, it just blows my mind that Beck writes so clearly what I'm experiencing when I'm on special occasions.

Clothes as a reward is such a good idea - with the double benefits. Just great to accept that you can "dress this body."

Donna (new2me2) - Congrats on earning your second charm. Glad you're going to attach them so that the emptiness of the bracelet serves as a silent reminder. Hope your stomach settles down.

Readers - day 30
Stay in Control When Eating Out

Change Your Mindset About Parties, Celebrations, and Special Events

. . .
2. You might go overboard in making exceptions. Instead of just eating a small to moderate amount more at a special meal (perhaps a couple of hundred more calories), you could easily eat much more. For example, if your usual dinner is 600 calories, you could end up eating 200 percent more - or a total of 1800 calories. Once you go over your planned limit, you may think, I've already blown it ... I may as well eat whatever I want.
. . .

The Beck Diet Solution, pg 216-217.

06-20-2010, 07:57 AM
Hello Beck friends:wave:

We're on the final day of my friends move. There has been lots of exercise and we've had healthy and planned meals. Snacking has been a bit off-*credit* that it hasn't been too much. I look forward to that ol' routine.

FutureFitChick, sending *hugs* today. It has been many years and I still miss my Dad lots...

Donna, I hope you are feeling better!

06-20-2010, 08:59 AM
Hi Beck coaches, buddies, friends…. Yesterday was such a good Beck day. I did my ‘tasks’, stayed with my plan and felt good all day. CREDIT. Dare I say, it wasn’t a hard day with all of it. Grateful for that and the willingness to make it all happen.

I even answered all the questions that Dr. Beck says to answer at the end of the day. Ie - How did I avoid unplanned eating? - and the rest. Credit. I also was very mindful of taste, time and fullness. To slow down I am going to time each bite for a few days - to thirty seconds. It’s a technique a Beck friend suggested when I think I am eating way to fast. I think doing this timing thing has helped me to be more aware of the others. Who knows… at least it did yesterday!

Today is Father’s Day. DH is going to cook some pork chops on the grill. He wants a big salad and corn on the cob. That sounds healthy (in portioned amounts) He got home last night from playing in a charity golf tournament DS put together. The tournament raised $2000 towards the college fund of the child of his friend that committed suicide earlier this year.

eat seated only - all the time
no seconds - all the time
fork down between bites - most of the time
slow mindful eating - most of the time
TASTE the food - a lot of the time
feel fullness - some of the time
plan, log, measure, count calories - all the time
lots of water - yes
stretches and strengthening - no
leave a bite of food - all the time
reflections - yes
Arc/rc - yes
Beck book - yes
give credit - yes
resistance techniques - yes
Weighed self - yes

Billbe - good to get that basement corner done. A mile walk to healthy food is always a good thing Credit! Also - credit for only eating a small portion of the pita! Happy Father's Day.

Lexxiss - your friend is a lucky person to have your help moving! Credit for your meals to be healthy. It will feel better to be back into your routine when it’s over. Good exercise indeed.

Seadwaters - credit for redoing so many of your Beck items. I do agree - I more I eat carbs and unplanned food - the more I crave more of the same. It’s hard to draw that ‘line in the sand’.- I know you can do it! Plan for a healthy day. When I have days like that I try to plan, plan and plan some more. I love your credit jar to ‘earn’ money for new clothes…great idea!

New2me2 - wonderful!! - ten pounds down is fantastic! I hope your stomach is better soon and that the granola bar didn’t bother it. It’s hard to know what will trigger a health flare. Credit for all that exercise…well done.

06-20-2010, 12:50 PM
Official weigh-in day: down 2.6 pounds this week! Yay! :)

That means 4.6 since starting my vacation on 6/1 and 11 pounds total since May 1 when I opened the Beck book for the first time. Today's chapter is When to Stop... I'm almost done with the pink book. :) The green one is waiting in the wings though.

Today's plan is to have mostly liquids (food in liquid form is easier to digest). I didn't do that after I posted yesterday. Oh well! :)

Today, though, I have a dinner later at a friend's house and I know I will either have grilled steak or chicken, and since my stomach is still not quite normal, I am planning (in my head--not written) to have a protein shake for breakfast (done!), one for lunch, and maybe a small bowl of potato leek soup for a snack. The dinner will be safe enough...EVERYONE has asked me what I can eat, lol, so I know there will be something. :D I saw the friend last night (who is hosting) and I told her about the flare-up so she said she will be sure to have some chicken for me if that is better than steak. If I don't eat anything at all, I'll have a great time anyway seeing some of the group that I don't get to see often.

seadwaters (Cheryl): Yes, it DEFINITELY makes me more hungry when I overeat!! Very good attitude in wiping the slate clean and starting again immediately! Oooh, I like your credit idea too!

BillBlueEyes: Oooh, it always makes me feel good to do something I know needs to be done, lol. Apparently I don't do it enough though! :) Good credit list on your Greek Restaurant trip!

Lexxiss: Huge credit for looking forward to YOUR routine! :) Lots of credit for all the exercise and planned meals too!

Beverlyjoy Yay and credit for such a good day and double yay for the ease of it!!!

Also thinking of FutureFitChick today! {{{Hugs}}}

06-21-2010, 04:53 AM

Today was an on-plan day. Didn't pay enough attention to credits - need to be more mindful with this or I will never get that new wardrobe (to go with the renewed body of course).

The list is quiet at the moment so not a lot of personals to think about - a mixed blessing

BillBlueEye - Yay for cleaning out a corner of the basement and un-homing a bunch of critters. Sounds like the Greek food is more than worth the walk - well done with the pita bread (I'm not that fond of it fortunately)

Debbie (Lexxiss) - glad the move is nearly over and you can return to routine. Sounds like you are doing well to stay pretty well on track

BeverlyJoy - Definitely sounds like a good Beck day - and a nice dinner to finish it off

Donna (New2me2) - Hope the evening meal with friends went well and didn't cause and upset

Credits - :sunny:
- Motivate myself daily
- Read A&R cards - once
- Consciously gave credit for positive eating / exercise behaviours - not enough
- Planned my day - Yes
- Made food plan - yes
- Food on-plan - YES
- Posted to the list - yes
- Ate mindfully and seated every time - seated always - 70% mindful
- Put down fork occasionally - yes
- Weighed myself - Yes - down - 217.2
- Drank water - not enough
- Exercise - yes - pool :swim:
- Resistance techniques - a lot - fairly hungry

Working on - :running:
Getting back on track

Have a good day Beckies

06-21-2010, 06:16 AM
Diet Coaches/Buddies - Was a gentle day with enough good weather to enjoy all three meals outside on our patio. Eating was on-plan, CREDIT moi, including avoiding some store-shelf cookies that I like, but aren't special, and some brownies that were home made and killer good chocolate rich. The brownies were harder to avoid, especially since they were being sold as a fundraiser and I was inclined to give money. When I become a fully emerged person, I'll remember to drop a few bills in the kitty and not take the brownies - but I didn't even think of that until later. Father's day dinner was gazpacho (cold cucumber soup) - no doubt my favorite summer patio meal.

A brief thunderstorm hit just as I was walking (CREDIT moi) past Goodwill which, unfortunately, was having a sale on its used books. This was more tempting than the brownies, but I stopped at one being aware that my house doesn't need more books right now.

Beverlyjoy - Kudos for being "very mindful of taste, time and fullness" - that's a nice combination.

Cheryl (Seadwaters) - Yay that the new wardrobe can be your new focus. Actually, I've become quite fond of whole wheat pita bread so that the white version isn't as appealing anymore. In my own odd way, I've put the leftover in the fridge until they get so hard that I can throw them away.

Debbie (Lexxiss) - Yay for the exercise of doing a necessary task. Good job limiting the snacking.

Donna (new2me2) - Congrats that the pounds keeps sliding off. Hope your gastro settles down enough for you to enjoy your dinner with friends. I absolutely adore "potato leek soup" - enough that stopping at one bowl would be a challenge.

Readers - day 30
Stay in Control When Eating Out

Change Your Mindset About Parties, Celebrations, and Special Events

. . .
3. You might find it difficult to return to restricted eating once the event is over. You might have sabotaging thoughts, such as, It was really fun to eat whatever I wanted ... I really liked not restricting myself. You might lose sight of why it has been so important to you to lose weight - and you might stop following the steps in this program. Or you might have such sabotaging thoughts as, I really lost control ... I really blew it ... What's the use of even trying anymore? A sense of helplessness might set in, and you might not be able to summon up the energy to get back on your diet. . . .

The Beck Diet Solution, pg 217.

06-21-2010, 10:31 AM
Hi coaches…buddies….

Yesterday was a healthy day - always grateful for that. I really concentrated on slow mindful eating - really tasting the food & feeling some kind of fullness during and after eating. I took around 20 (+ or - a few minutes) for each meal and snack - credit. All this with the TV on - yay. Silly, for cheering. But, I am glad I can combine both of them.

Today I am going to see my family doctor to check out a couple of concerns before I talk to the surgeon. Yes - I have my list (good reminder seadwaters)

plan, log, measure, count calories - all the time
eat seated only - all but once (tasted roasted green bean standing)
fork down between bites - a lot of the time
slow, mindful eating - a lot of the time
taste the food - a lot of the time
feel fullness a lot of the time
exercise - no
lots of water - yes
leave a bite - all the time
give myself credit for positive food behaviors - yes
Beck book - no
Arc/rc - some of them
Wrote in my journal

Billbe - credit for staying on plan and avoiding those homemade brownies…yes that’s MAJOR credit. Glad you could get a walk in! A healthy Father’s Day meal is awesome.

Seadwaters - hooray and credit for an on plan day. I think your clothing goal is an awesome incentive - you’ll get used to remembering it as time goes on. Many good credits on your list! Nice to see that scale go down.

New2m2 - I am doing another weight loss happy dance for you. It’s a wonderful credit to be down 11 pounds since May 1. It’s one thing to be doing all the Beck tasks and incorporating them into your day as best you can - but, it’s extra nice to see that scale go down.

Everyone have a GREAT day. Be kind to yourself.

06-21-2010, 11:43 AM
Well, my food day went pretty much as planned. Had my two protein shakes, and also had half a Lemon Struesel gluten free muffin. For dinner I had a small steak and maybe 5 bites of chicken, and some canteloupe and watermelon. I was comfortably satisfied when I stopped eating...a couple of hours later I had a few more bites of melon...they were VERY good but I probably shouldn't have had more since I wasn't hungry. It was so great to just sit and talk and have fun. There were a couple of friends there that I don't get to see often and we had so much fun.

I'm up four-tenths of a pound today, but I expect that to go away. :)

My exercise yesterday was one of my cardio DVDs for about 25 minutes then I did 45 minutes of Walk It Out.

Among my other "accomplishments"...I put my two charms on my bracelet, lol!

I am officially finished with the pink book. I'm debating whether to take a few days "off" or to just start the green book tomorrow. :dizzy:

seadwaters: Yay for an on-plan day!

BillBlueEyes: We had dinner on my friend's was WONDERFUL! Wow, avoiding brownies!!! You were in wonder of me forgetting chocolate, well I am in wonder of you passing up brownies, lol! Re the potato leek soup...automatically portion controlled, lol. If I ate the whole thing it would still be okay. :)

Beverlyjoy Good for you on eating slowly and mindfully. I still struggle with the slow part!

06-21-2010, 05:39 PM
Well, I had a couple of difficult days posting, but Iím glad to be here again. I hope everyone had a good Fatherís Day. My FIL wanted to go to the Pathfinder Dam nearby and watch the water spilling over the top. It hasnít happened since 1984 and weíve only just recently had a few good rain years after a prolonged drought, so all that water seemed like a blessing.

Yesterday I ran the furthest I have ever run in my life, which feels like a major accomplishment and I feel well on my way to my marathon in August. It was especially good to put in the miles since Iíve been struggling with a few days of fatigue. I didnít quite believe it was going pass eventually. Unfortunately, food suffered. Itís just hard for me to make good food choices when fatigued, but Iím back on track today. Iíve got a busy week ahead of me, so Iím glad Iím finally beginning to feel back to my old self again.

Beverlyjoy, hugs while you contemplate your foot surgery. It must feel overwhelming, but kudos for facing it. I love the comment about concentrating on ďliving healthfully with food.Ē Itís a great thought.

Lexxiss, best of luck while your life gets hectic. Great job sticking with Beck even while busy.

AnneWonders, great job coming home from vacation a lb down! It reminds me of a Beck blog I just read:{B54A2998-ECAB-443B-BCF3-B18225A7B883}.

Gardenerjoy, I have stuck with the Complete Beck Diet Solution plan, with a few tweaks. For me it was too much protein and not enough grains, but itís been a great general guideline. I remember reading a while ago that most successful dieters customize their own diet plans.

FutureFitChick, itís great to see you back here posting again. Sending hugs on spending Fatherís Day with your father gone. Great job keeping up your commitment to your exercise program through everything.

New2me2, congrats on needing so many charms for your bracelet! Glad to hear your stomach distress is abating. So many diet restrictions does make finding a good plan difficult. A while back you were planning to meet with a nutritionist. Did she have a good plan?

Seadwaters, Christmas is difficult enough when it comes once a year in December. My condolences on having another one to deal with in July. The idea for setting $1 aside for credits is a great one and putting all that hard-earned money towards a wardrobe should keep you motivated.

BillBE, LOL at noticing all your adventures are food-centric. Iím waiting for diet enlightenment as well, but if youíre avoiding killer brownies, I think youíre well on your way. Yay for using the same weights as a buff guy 20 years younger. Thatís gotta be a major motivation to get to the gym.

06-22-2010, 04:56 AM
Dear Coaches

I am a bit stiff and sore - with swimming yesterday (after only once last week) and exercise physiologist today I am feeling my age :rolleyes:. I have to say I am improving though - she has me doing squats which make my knee complain horribly but it is the only thing that will strengthen it. If she wasn't there with a cattle prod I wouldn't do it. Next she will have me doing lunges :eek:.

I am trying to buy a new mattress - I suddenly realised that the thing I am lying on is 25 years old. I think it might be time. But what a selection process and so many choices and so many prices! I wish I could find someone who just bought one - word-of-mouth is compelling evidence. Could be why my joints are creaking

BillBlueEye - Major credit avoiding home made brownies with the extra bonus of irresistible philanthropic brownie points (sorry) - I would have had to leave the area. A happy father's day by the sound of it - gazpacho has become a favourite food of mine

BeverlyJoy - You remind me to eat slowly and mindfully - you are so good at it. Credit that you have the TV thing under control! I hope today's visit with the doctor is confirming and informative - you are on your way

Donna (new2me2) - Yay for 2 charms on the bracelet and all that exercise - you did well. Good response to the upward weight fluctuation - the first solid food in a few days might do that to you

Shepherdess - Credit for even thinking about a marathon! Sounds tough - but credit for running "the furthest I have ever run in my life" - that sounds like preparation! Hope the fatigue passes - hard to make good food choices when you feel like that and food becomes an effort - hope your week goes well

Credits - :sunny:
- I motivated myself by- Read A&R cards - twice - wrote some new ones ($1)
- Consciously gave credit for positive eating / exercise behaviours - yes - I have earned $7 so far today! This could send me broke
- Planned my day - Yes ($1)
- Made food plan - yes ($1)
- Food on-plan - YES ($1)
- Posted to the list - yes ($1)
- Ate mindfully, slowly and seated every time - seated always - distracted by reading (Beck!)
- Put down fork occasionally - yes and waited until finished chewing as opposed to shovelling it in - this is progress ($1)
- Weighed myself - Yes - down again - 216.4
- Drank water - some
- Exercise - yes - :exercise: - ($1)
- Resistance techniques - yes but not feeling too hungry

Working on - :running:
Getting ready for trip next week - being prepared

Have a good day Beckies

06-22-2010, 06:04 AM
Diet Coaches/Buddies - I'm working at making my lunch of leftovers the right size. Think I've developed a tendency to slowly increment the serving sizes, so I'll slowly decrement them. Had some leftover tabouleh, CREDIT moi, and kept it to about a half cup. That, and my standard 1.9 quart container of raw veggies that I love and think of as a guy's salad since I eat them without dressing.

Same old at the gym, CREDIT moi. They have a 50% off sale on whey protein - big turn on for me - except only in the chocolate coconut flavor. Don't think I can convert to chocolate coconut; I'm a vanilla person.

Shepherdess - Oh yes, Monster Kudos for "furthest I have ever run in my life" - sounds like moving toward a marathon to me. Makes sense to me for a rancher to go watch water flowing over a dam after a dry spell.

Beverlyjoy - Continued Kudos for continuing to "leave a bite - all the time" - wish I would do that. Hope all went well on your visit to your doctor.

Cheryl (Seadwaters) - Yay for squats. Yay for lunges. Yay for trainers with cattle prods, LOL. "Philanthropic brownie points" wins the pun of the year award. Hands down it does. I like seeing your "$1" ticks marking the way toward a new wardrobe.

Donna (new2me2) - Yay for sane eating having dinner with your friends. Neat that you mounted your award charms - that must have been a good feeling. Would you buy a 5# jar of chocolate coconut protein whey?

Readers - day 30
Stay in Control When Eating Out

Change Your Mindset About Parties, Celebrations, and Special Events

. . .
The dieters I work with are generally amazed when I tell them what I usually do at social events: I plan in advance to eat about 25 percent more calories - at most - than usual. Which is what I did last summer at my daughter's wedding. I skipped all the hors d'oeuvres except for a few raw vegetables. I ate all of my salad and part of the main course. I didn't eat any dessert. (I bought a lot of wedding cake home, though, and ate a small piece for my evening snack every night for the next week.) And do you know what? I had a fabulous time. I enjoyed what I ate and didn't feel deprived. In fact, I felt really good that I'd stuck to my plan and avoided overeating. The reason it was easy for me to do so? It's because of the idea I have: Being thinner is more important to me than the momentary pleasure of overeating on special occasions.

The Beck Diet Solution, pg 217.

06-22-2010, 06:23 AM
Hello Beck friends:wave:

I'm still trying to find a level of sanity, now amidst vacation bible schoolers. Interestingly, kids aren't my favorite (I don't have any), but I really enjoy the group of women who help in the kitchen. Fortunately, through my persistance the snacks have gotten healthier. Unfortunately, there are always lots of home baked goodies. Yesterday my resistance muscle was weakened, but I am arriving this AM with fruit salad and edamame. I find resistance much easier when I have MY plan in place.

BillBlueEyes, I thought walking a mile for Greek food was very impressive. I would not have had a second thought on my bike....although you have brought back a fond memory of time spent in NYC. I debarked the bus at Port Authority and would walk to work near Grand Central Station. I love walking through the neighborhoods in the city.

Cheryl (seadwaters), I just laughed and smiled when I read your post this AM. Your jar is getting wealthy$$! Yes, you have a list of wonderful credits-waiting to chew food as opposed to "shoveling it in" may be worth more than $

Please excuse my continually edited post while I work back through personals...back soon....I took a few minutes, sat on my porch (it's still dark) and took some time to enjoy my veggies and flowers. It reminded me that I do have some sanity in my life.*credit* for the thoughtfulness and time it took to plan a healthy outdoor space. I pollenated 2 more zucchini yesterday and ate a few cherry tomatoes. (standing-in the garden, I'll admit to it.)

Beverlyjoy, it is really an accomplishment to be so focused on Beck tasks and food sanity while being so involved with your medical stuff. *credit* for continual gratitude and willingness (which does spread to others) Thanks!

Shepherdess, I, too, recognize how much harder food choices are when I'm fatigued. *credit* for getting back on track. I went to bed super early last night when I realized there wasn't much else on my mind (too tired) but mindless eating. I feel much better this morning. *credit* for runnning further than you've ever gone!

Donna (new2me2), *credit* for working all the way through the pink book. You wrote," I'm up four-tenths of a pound today, but I expect that to go away. " That is some great "scale attitude"! Have you picked out your next charm?

FutureFitChick, *credit* for stable weight and a steady exercise plan last semester. "Research" sounds major-what is your focus?

Gardenerjoy, :wave: Hope your internet break was helpful. I look forward to hearing from you. BTW-I really like Dr. Beck's food plan. It is healthy and sensible. I have incorporated some of her ideas into my SBD plan, and liked what Shepherdess said about successful "plans" being individualized.

AnneWonders, You wrote, "I am tired. Picking up my bike today, and planning to ride tomorrow. I forget where I am in the 40 day push, so I'll figure that out tonight." I totally relate, when in doubt, ride your bike! Hope your week away is good.

maryblu, onebyone, CeeJay, tigerchild, and anyone else I've missed :wave: :wave:

One of the benefits of going through the posts is rereading some of my own. From last week, my list....I think it would be helpful to work through it today. To my *credit* I have thought lots and lots about Beck tools and my relationship with food while I've been experiencing life on autopilot. It really helps. Thanks for posting everyone!
Busy mornings are great moments to recognize that I do have things I need to do for me despite the flashing sign that says hurry up! I'm trying to work off a check list I made several weeks ago.
So: Before I leave for VBS I will:
have breakfast-
plan for lunch-done
post hellos at 3FC-done
read resistance cards-done
read from Beck book- done "Following a rule eliminates the struggle over what to eat or not to eat." p 150, Pink book, NO CHOICE
email my diet coach-done
give myself credit for making dieting and exercise a priority-done!

06-22-2010, 08:36 AM
Hi Beck folks….coaches…buddies. I did stay in my calorie range yesterday. My plan took a few twists and turns after dinner. I switched it up - feeling stressed and started to eat extra. Happily I was willing to use my resistance techniques to get through it without going over my calorie limit. Interestingly it helped me to remember that I’ve been weighing almost every day and I didn’t want that number to pop up. So - I guess that daily weighing can be helpful. It still is hard for me - but, I am making progress. Still working on eating very slowly - I have stretched out my meals and snacks to 15 -20 minutes long.

That being said - yes…today I got to change my ticker. :D I am down two pounds from last week. :) I am so grateful for the willingness to keep trying to learn to live with food healthfully.

My doctor noticed that I had lost 14 pounds since I saw her last three months ago. :) She’s no rah rah kind of doctor..but, she was pleased. She checked my heart with an EKG - it was fine. So, she took blood to see if I am anemic again. She said to go ahead and see the surgeon next week and we will deal with any breathlessness I have along the way. If I need to postpone the surgery - we will cross that bridge when we get to it. :dizzy:

plan, log, measure, count calories - all the time - changed plan in evening, however
eat seated only - all but once (ate some rice cake crumbs)
fork down between bites - a lot of the time
slow, mindful eating - a lot of the time
taste the food - a lot of the time
feel fullness a lot of the time
exercise - did my stretches and strengthening
lots of water - yes
leave a bite - all the time
give myself credit for positive food behaviors - yes
Beck book - no
Arc/rc - yes
Wrote in my journal
weighed myself

New2me2 - it is so good that you are becoming so aware of hunger and whether it’s really necessary to eat. :) For me, it’s the follow through with that information that is challenging - as it is for many folks. Glad you got your charms on!

Shepardess - major credit for getting the longest run in. :D I agree - it’s so hard to make good choices when I am tired too. After reading of your struggle, it occurred to me that we could write a response card for this. Hmmm. Glad you’ve been able to hop back on your plan.

Seadwaters - I totally understand about ‘feeling your age’. I am 58 - they say that 60 is the new 50...but, I think for me it’s like 60 is the new 75!! :dizzy: LOL (hopefully - I can change this) I am glad you got your pool time in. Carry on with your exercises. You are doing great. :D

Billie - I love the thought of your ‘guys salad’ because it doesn’t have dressing - makes me laugh. Kudo’s for measuring out the teboulleh salad. :) I’d pass on chocolate coconut whey too. :p

Lexxiss - credit for bringing in a healthy snack to vacation bible school. :) Home baked goodies are too tempting without a back up food around. Many good credit!s! I agree - reading everyone’s thoughts and experiences always helps me too. Wonderful to have a lovely outdoor space!!

Have a great day, everyone!

06-22-2010, 12:11 PM
As expected the weight dropped, plus I was down two-tenths additional weight. So that makes 11.2 pounds gone. Yay, lol. Gotta love those tenths of a pound and scales that measure in two-tenth increments! :D

My big credit for today (and the day is just starting) is that I arrived at the same time as my co-worker who sits in an office just across from my desk. I usually arrive first and walk up the stairs. Since we arrived at the same time, we walked towards the elevator together, but I said "I have to take the stairs because I'm trying to lose weight" :D She took the elevator and I took the stairs. :) Yay, lol. Of course, she just started walking at lunch, so I may have to one-up her by doing that as well. ;)

Exercise yesterday was 45 minutes of Walk it Out. My stomach is feeling much better so far today, so I'm hopeful to do a little bit more intense workout tonight.

Shepherdess Wow, congratulations on your good running day! No, I forgot completely to bring the nutritionist up with my doctor. I have one more lab test I need to do for her, and if that comes back with what she's looking for I will probably have to see my gastroenterologist and he's the one who originally suggested the nutritionist anyway, so I may just wait for that. If I don't end up needing to see him, I'll write the other doctor an email and ask to see both a nutritionist and a specialist for my neck.

seadwaters (Cherly) Yay for improving with your exercise program! Eeek, I think I probably need a new mattress to. My allergist told me a few years ago that I needed to replace the one I had. I think mine is at least 14 years old. I hate to though because it's really comfortable, lol.

BillBlueEyes I can't do whey, I'm allergic to the casein in dairy's too bad because chocolate is my favorite flavor and add heaven, lol. My protein shakes in the morning are 1/2 can of lite coconut milk, 1T of unsweetened cocoa powder, Stevia, 1/2 banana, 1 scoop of egg white protein powder and 1/2 to 1T of organic sugar and ice cubes til thick. So your chocolate coconut whey would be the one I would want if I could, lol.

Lexxiss Good for you for having your plan in place! Yes, I've got them all lined up (I bought several while in Alaska). I think the next one will be a cruise ship, lol.

Beverlyjoy Excellent use of resistance techniques! CONGRATULATIONS on your 2 pound loss this week and DOUBLE yay for losing 14 pounds!!! :carrot:

06-22-2010, 01:38 PM
Hi, everyone! I'm back from my internet break -- I got a lot done! Thanks, everyone, for keeping things going around here!

I started the diet from the Complete Beck Diet Solution on Saturday. I've lost each day and hit a new low today!

WI: -0.45kg (new low), Exercise: +45 1100/1600 minutes for June, Food: 80%op, Read my Advantages and Responses: no

Shepherdess and Lexxiss: thanks for sharing your experiences with the diet in the Complete Beck Diet Solution. It seems very high protein to me, too, Shepherdess, which was why I rejected it before. For the moment, I'm trying to find my inner Atkins dieter and going for it since that's the aspect that I hope will help me break through the plateau. But, long term, I will have to make tweaks since this not a food plan that I can sustain, just one that I'm willing to play with for awhile.

06-22-2010, 03:42 PM
I thought Iíd take this chance to post while I take a break and get a nice glass of iced tea. I got up early and got my run in this AM. I did my yoga yesterday. Iím trying to take care of my hard working legs.

Eating has been OK. I was finding myself nibbling here and there yesterday. Nothing that makes a big difference in calories, but itís those little habits that can turn into big disasters fast. Iím taking more care to stay on plan today.

Seadwaters, good job putting all those $ in the kitty. Kudos for doing those squats, even if they are at the end of a cattle prod, LOL. Your hard working muscles definitely deserve a new mattress.

BillBE, I love the guyís salad. I wonder if my DH would go for that, but probably not. Heís a dressing guy. My portion sizes definitely have the tendency to grow too. I can only skip weighing and measuring for a little while, but I always have to come back for a reality check.

Lexxiss, great job putting a plan in place to deal with all the baked goods. Vacation Bible School sounds like it could be pretty hectic with lots of diet pitfalls. You also get extra credit for doing such a long, thoughtful post while busy.

Beverlyjoy, yay for those daily weigh-ins keeping you honest and congrats on another 2 lbs down for all your effort! Glad you have an encouraging doctor. Kudos using that resistance muscle when the urge to snack arose.

New2me2, kudos for taking the stairs even when your coworker was taking the elevator! Yay for that scale that keeps dropping to reward all your hard work.

Gardenerjoy, congrats on reaching a new low! Glad that Beck is working for you! I did enjoy reading through the list of vegetable options. I never did sit down to a cup of chopped onions, but itís nice that itís included just for variety, LOL.

06-22-2010, 08:10 PM
Hi Coaches:

I'm finally back here. My weight has gone back up to the upper limits of what I can tolerate, this being 274-272. Since I last posted I took a family trip to my hometown with my brother and sister and mother all for my mom's wish to see where she grew up but her alzheimer's is more progressed than we knew which was evident on our trip.

I have been SUPER-involved with family and "eating whatever" to get through the emotions of it all. It's been like this for a good month since my mother wandered away from her independent care apartment on the hottest day of the year. I just dropped me and looked after her, and then was paralyzed by all these emotions. I really gave in to every food I wanted and however much I wanted. I knew I'd get a reality check today as I visited the Dr. for my annual check-up. My last annual one was 6 years ago. I just kind of turned 40 and didn't want to hear anymore about it. That's me. So I have bloodtests ahead, a colonoscopy sheduled (but there's a 9 month waiting list!), a stress test for my heart but only after we get my blood pressure under control again. RATS. I've been on bp pills since age 40 but today my bp is 150/110 so I got a new, stronger, prescription. I know my bp goes up with my weight and I could do something about my weight but in 6 years I haven't. I haven't given up but I just feel lost with this and scared. I am sure not looking forward to what my blood test results will be.

You know I was in this exact same pickle this time last year. How do I know? Well the next crop of art school graduates are graduating this week. Last year I was also at this very high weight due to the stress of all the work needed to graduate. I really thought I would not do that again, yet I did. Stress relief=food with me. I need to change that equation. The best substitute would be stress relief=exercise. Wonder if I can make that change?

If I ever doubted that obesity is a disease process I don't doubt it now.
I need help to get better. I know you guys have all been there and that you ARE a big help. I'm spending the evening re-reading some Beck and checking into the Beck foodplan. Basially I need to a) make some positive steps and b) my program can't cost me any $ I don't have. Pretty do-able. My green book is on the table and I am ready to move forward and put today behind me.


06-23-2010, 06:05 AM
Diet Coaches/Buddies - Was one of my better days for on-plan eating, CREDIT moi. Nothing special - I just kept everything in place.

Took a nice walk at lunch time to buy some t-shirts, CREDIT moi. DW gives me a hard time when my underwear begins to look ratty. Apparently, I was born to the life style where one's valet keeps the dresser full of new clothes without discussion. Anyway, that's how I think since I am always surprised to find that the clothes I'm wearing are frayed and that I'm supposed to do something about that.

onebyone - Sending supportive thoughts as you confront that your mother is progressing. I can understand that that's a big set of emotions to face. Kudos for facing them and for laying out a plan for yourself. Is your bicycle part of your new plan?

Joy (gardenerjoy) - Welcome back to the internet - he writes as if that's a good thing, LOL. Hope your break was refreshing. Congrats on your new eating plan with it's new low result. Looks like you're on the verge of Onderland.

Shepherdess - Ouch for nibbling. I have the recurring fantasy of living some place where food just isn't available except for my scheduled meals and snacks. It wouldn't be visible, couldn't smell it, others wouldn't be eating. Don't know what it would take to arrange such a life, but it appeals to me.

Beverlyjoy - Congrats on that 14 pounds in three months - that appears to put you on the verge of Onderland also! And Yay for a well-ticking heart.

Cheryl (Seadwaters) - Ouch for "stiff and sore" - hope that's all gone away.

Debbie (Lexxiss) - Thanks for the Beck quote, "Following a rule eliminates the struggle over what to eat or not to eat." I should read that one daily, along with your version, "I find resistance much easier when I have MY plan in place." Usually when I find myself off-plan, it was because I didn't have my plan for the event in place before hand.

Donna (new2me2) - Yay for taking the stairs. I like to think of the exercise I get by taking the stairs over a week or a year - it adds up quickly. Glad that the stomach is settling down.

Readers - day 30
Stay in Control When Eating Out

special advice for business dinners

If you're eating out for business reasons, use the previously mentioned strategies and also keep the following in mind:

It's easy to become preoccupied with conversation, so make sure you separate off the food you plan to eat before you start. If you can, consider scheduling business meetings over coffee or drinks (you can order low-calorie beverages if you want) instead of over a meal.
. . .

The Beck Diet Solution, pg 217.

06-23-2010, 06:27 AM
Hi Coaches

Today was swimming day which is always good - I have to go away next week and will miss Monday and Wednesday sessions. I also need to think about how I will eat on my holiday adventure for the 3 nights and 4 days. I want to eat well and enjoy the food without going over the top so I will re-read those sections and keep reading BillBE's excerpts which are right on song at the moment.

I am on track with food, I am reading Beck in the morning for a while, and I have rearranged my credit list below. I have included one of Beck's suggestions to "limit junk food to once per day". I have been eating rubbish usually for all my snacks so need to think about it - I will fail this for a while but it is on the agenda now. I have to say that reading my advantage cards carefully and really thinking about the implications has a positive effect. It reminds me that I want to be a healthy and manageable weight and it is worth the wait.

BillBlueEyes - Undressed salad! You are a brave man - and vegetables at that. This is one of my excesses - like salt I like a little salad with my dressing. But I tend to keep it healthy and low fat. Portion creep means I weigh everything so I can identify with you efforts. You sure do like a sale.

BeverlyJoy - Credit for 2 # down. I am only 59 and when the ladies at the pool who are doing better than me turn out to be 79 (I found out today!) it is humbling. But I am improving and it shows. Yay for staying within you calorie limit and adjusting your plan to suit your needs. I reread the section today in the green book (Beck) that talks about why we might weigh daily and it made sense to me

Debbie (Lexxiss) - Great strategy to put those home baked goodies in their place - Yay for persistence and resistance.

Donna (new2me2) - Glad your stomach has settled. Great you keep up the exercise. Sounds like being competitive with a co-worker could work for you!

Gardenerjoy - Welcome back - Yay for the new low! I like the book too and I like the diet - but I need to increase my protein and reduce the junk I am substituting for snacks

Shepherdess - Nipping the nibbling habit in the bud sounds like a good idea. If I get to the point that I think I can eat like everybody else it may be a disaster.

Onebyone - nice to see you here. Life has a way of getting in the way of good intentions about eating and exercise and it sounds like it would have been difficult while you were away. The last year hasn't been wasted which I think is what I am "hearing" - you have learned lots of usable skills that you will now practice more. The thing I like about Beck and what keeps me here is that it is simple really - not easy at all - but simple and sensible. I just have to do it and hang in there. And there are methods to rally when I get off track. Lots of people here are doing it and I love that - and some people have kept doing it after they lost all the weight they wanted and that is inspirational. So I believed that even though I slip up and get derailed I can always get back on track with the fine examples from people here. Good luck to you and sending you good wishes for your mum - this is tough :hug:

Credits - :sunny:
- I motivated myself by- Read A&R cards - twice - ($1)
- Consciously gave credit for positive eating / exercise behaviours - yes - I have earned $7 so far today! This could send me broke
- Limit junk food to once per day - NO
- Made food plan - YES ($1)
- Food on-plan - YES ($1)
- Posted to the list - Here I am ($1)
- Ate seated every time - seated always
- Ate mindfully and slowly - not really
- Put down fork occasionally - yes - most of the time ($1)
- Weighed myself - Yes - +0.2# - 216.6 - ($1)
- Drank water - yes
- Exercise - yes - :swim: - ($1)

Working on - :running:
Getting ready for trip next week - being prepared - keeping this on the agenda

Have a good day Beckies

06-23-2010, 11:05 AM
Volunteer day today, but I know exactly what item on the cafe menu to order for my new food plan. The salad with chicken and peanut sauce is high protein with lots of vegetables. There's some kind of fried noodle thing with it, but I'll just leave those.

WI: -0.15kg (new low), Exercise: +60 1160/1600 minutes for June, Food: 100%op, Read my Advantages and Responses: no

BillBlueEyes: yep, my next new low will be in Onederland! LOL at the expectation of a valet!

onebyone: always wonderful to "see" you here. I'm sorry that this is such a tough time for you, but glad that we can be one of your sources of support. I agree with seadwaters that you have made lots of progress in the last year, even if it isn't the kind that shows up on the scale.

seadwaters: I've been trying to take Beck's advice to make the snacks high-protein, which has (mostly) steered me away from junk. Since I'd ordinarily go for carbs at snack-time, it's a whole new way of thinking of snacks for me.

Shepherdess: Yes, I've been kind of ignoring Beck's vegetable lists except to notice how large the servings are. I guess the point is that an overeater should probably never think of any food as "unlimited," but a cup of chopped onions is pretty much an unlimited amount to me!

Hello to everyone else!

06-23-2010, 11:12 AM
I'm still dieting, still fighting the "push back" by addictive voice ( or Feast Beast).

Had a second hand encounter with a skunk in the middle of the night. The dogs went after it, and I think it actually sprayed near by truck. And I had to open the truck doors to get the dogs to jump in so I could catch them, so the inside of the truck is also stinky. I used Nature's Miracle on everything, but I think I'll have to throw out their collars. And wash the truck. Yuck.


06-23-2010, 11:56 AM
Good morning Beck friends!

Not to much to report. I strayed a little from my written plan yesterday, but was within my calorie range.

I've started reading the green book and one of the things I read last night was something like, straying from the plan is not okay even if you're within calorie range. :o Guess I need to work on that one a bit!

gardenerjoy Congratulations on your new low!!!!! Great plan on that salad!

Shepherdess You are so right about those little habits turning into big disasters. See my post above, lol. :(

onebyone Glad you are posting again! You've had a lot to deal with! :hug:

BillBlueEyes LOL on the clothes! :D Nice job on walking to get them!

seadwaters(Cheryl) I've been TRYING to limit my junk to once a's been helping to take 1 piece of chocolate out of the building so I can't take more, lol. One piece on the way home has really been working and I'm finding I don't want or crave more. If I did that at my desk I'd be eating 6 or 7. :(

ponee Those dang skunk! :) I drive through an un-built up portion of highway on my way to work, and every once in a while someone/thing has a run in with one and the odor really carries!

06-23-2010, 12:21 PM
Hi Beck coaches and buddies - somehow yesterday my jaw popped out of it’s joint. It did pop right back in, thankfully. However, it hurts like crazy. I’ve been icing it and am only eating soft mushy food until it heals. (this happened once some years ago). I was feeling very frustrated and overwhelmed and ended up eating extra food last night. Gosh - my head is hard. Will I ever really learn that food cannot take away pain or stress. I woke up today, have forgiven myself and am ready to face what I need to do.

This reaction to pain with food is not good. I am facing I don't know how much pain when I have the surgery. I am going to have to figure it out. Maybe when we get to that point you can help me brainstorm on how to get through it.

DH and I are leaving tomorrow for four days to a wedding in another state. I have been reading my travel response card all week - figuring that I’d use my exchange plan plus a couple hundred calories if necessary. Now - this soft food component is part of the mix. I’ll bring the cooler and immersion blender and bring some fruit, yogurt, cottage cheese. Also - sf pudding, refried beans, and other assorted soft stuff. The wedding party is a BBQ - yikes, I don’t know how I’ll do this. I am feeling PO’d about the whole thing…but, I’ll make it work.

Doctor’s office called - I am not anemic. This is good. However - we need to figure out why a get breathless. Hey…isn’t losing weight suppose to make you feel better?

Can you all tell I am feeling really frustrated this morning???

I did many of my Beck tasks yesterday and had a great day until the jaw stuff happened. I think I'll go read my response cards right now......

Ponee - try and turn your ear from that addictive voice! Oh no…a skunk. Sorry to hear of this.

gardener joy - good job checking ahead on the menu!

Seadwaters - great to be reading all your advantage cards in preparation for your trip!

Billbe - so glad to hear you food has been right on. YAY. It’s so nice when that happens. Remember what mom says ... always have on nice underwear in case you’re in a car accident and have to go to the emergency room! LOL

Onebyone - I am sorry to hear that you are struggling so. It’s time to forgive yourself about eating in the past. Pick up your Beck book and plan, plan and plan some more. We will be with you all the way.

Shepardess - those darn nibbles…they can send a message to our brain that it’s quite OK to be eating all day long. (at least that’s how my brain works) It’s good to have your yoga, etc. done.

One2me2 - wowser!! Good job on taking the stairs - great spontaneous exercise!!! Love seeing that scale go down.

Have a great day everyone.

06-23-2010, 01:27 PM
hello all :)

Today is my first post in the coaches section. I am new to the beck plan and I am currently on day five. I am finding the book very helpful so far. I have made two response cards, one with my reasons for losing weight, which is posted on my mirror that I use to get ready in the morning. I will read the card each morning. My second card is a bright pink sticky note on the bread box which reads "sit down to eat, samples are not free calories" This is a reminder to not taste small bits of food when preparing dinner. Standing while eating is not a real issue with me but I do tend to pick bits of food while preparing it. My diet plan is calorie counting which I have been doing since November so I already know it's going to work for me.
I haven't started day five yet but I will be doing so this evening. I hope to be done the first week by Saturday. I hope to post again this week with more progress ;)

edited to add that I am having trouble with day 5. I made a separate thread about it. I am going to hold off on this day until I get some much needed insight ;)

06-23-2010, 06:27 PM
Coaches/Buddies, thanks to everyone for the support here! Sunday was OK. My husband and I walked around a new outdoor art exhibit and then made a trip to my dad's grave. Overall, it was an enjoyable day. I have been taking things pretty easy for the last few weeks. I almost worked a full day today, which is the first time in a while. It felt really good to be productive.

I am not sure if they are related, but I have had terrible insomnia for the last couple weeks and I haven't had much of an appetite lately (but the sweet tooth is giving me fits). I gave in today, again, while buying bread from the bakery vendor at the farmer's market, which disappoints me. I've got some time tonight, so other than dinner and dishes, I play to dive into the pink book and refresh myself on the Beck plan.

Beverleyjoy, hoping you will be at peace with your surgery. Good luck with you trip. What do your other vacation response cards say, if I may ask?

BillBlueEyes, thanks for your kind thoughts. It has been rough, but I think the worst is over. As far as relying on local friends, most of them are younger and have no experience with losing a close loved one. I'm not even sure I'd know what to ask for if they offered either.

Gardenerjoy, I hope you had a good volunteering day today.

Lexxis, great job arming yourself with fruit salad and edamame. You've got 12 pounds to go! You are in the home stretch -- great job!

new2me2, congratulations on your 11 pounds lost. That is great.

Ponnee, sorry to hear about the skunk. That is really unfortunate.

seadwaters, I love your $ for credit and pounds lost. I'm going to copy your idea.

Shepherdess, congratulations on your new personal best for distance. That is wonderful!

Sweetnlow28, welcome. I hear you about samples in the kitchen. Putting leftovers away can be tough.

06-23-2010, 10:51 PM
Hi to all.

Just checking in six days after the landscape in Minnesoda was so forever changed for so many communities. One town of 4400 people had 250 homes destroyed. It was said you could walk across town on the fallen trees and not touch the street. That tornado was an F4..a half mile wide and twice as mean.

Someone very dear to me was critically injured in a freak touchdown of an F3 touched down only very briefly, but violently enough to crush her. She is alive and recovering, which is a miracle. Just a miracle, but then, she is pretty awesome. An east coast girl, Bill, and tough as a nail!

The most tornadoes ever to touch down in a day in Minnesoda. Yuk. Would rather be known for lowest winter temps. and blizzards; I am used to that.

My dancing days are numbered for a while due to a sprained ankle from a nasty fall down the basement stairs. Still can garden, though, thanks to my handy, dandy little garden seat scooter thingy. Gardens are getting hand weeded up close and personal and lots of TLC that they rarely get. I can also hobble down the 60 steps to the lake for a swim. My ankle feels great in the water.

Found something on 3FC that may help me. I saw the Green Monster thread. I thought it was about jealousy..*laffin'. I found recipes for tasty, really healthy shakes...I made one today, and what a quick way to get two veggie and two fruit servings..if interested, the recipes are on Not sure what "the movement" is, but will use the recipes and ideas. I am always skeptical of sites like this, and what the intent is, but the idea is good.

Ponee, love your skunk story, even though it sucks..or should say stinks....could trade at least acuppla similar ones. I have two stoopid, big dawgs, and skunk sightings every year, so shouldn't laff too loudly. It's only a matter of time....

Stay strong, everyone. Glad to be back in touch.

06-24-2010, 06:16 AM
Hello Beck friends:wave:

I was having a marvelous day yesterday which was interrupted with my choice to eat unplanned food. I got back on track, *credit* and resumed my program. I started reading "Women Food and God", by Geneen Roth. Although I've just begun, I'm finding her take on compulsive and emotional eating to be very "lightbulbish".lol I am up early and hope to read some more this AM.

I wish I understood my new computer better. I just don't have the hang of it yet...lost some personals, oh well. *credit* for trying and I'll try again. I think I need an instructor.

BillBlueEyes, "Was one of my better days for on-plan eating, CREDIT moi. Nothing special - I just kept everything in place." Thanks for sharing, and great *credit*. I have those days and they feel really good.

maryblu, thanks for checking in. I am sorry to hear both about your friend and your sprained ankle. I have not been catching the news lately and had not heard about the devastation in Minnesota. I'm sending healing energy to the North.

FutureFitChick, I'm glad to hear you had a good day remembering your Father....hoping your insomnia passes, too. *credit* for a dive back to Beck books, especially after a get back on track moment.

sweetnlow, :welcome2: to the monthly thread. *credit* for willingness to try out new ideas and congrats! on your weight loss.

Beverlyjoy, *credit* for forgiving yourself and moving on with good food choices during a stressful time. I hope your jaw is feeling better.

Donna (new2me2), *credit* for continual reading and learning. I like finding new information which I didn't connect with the first time around.

ponee, *credit* for getting back on track!

gardenerjoy, *credit* for preplanning luncheons out, "I'll just leave those"...fried noodle things is very sane.

Cheryl (seadwaters), many *credits*. I agree, being healthy and at a normal weight is worth it!

onebyone, "Persist in Victory" I'm glad that your family trip is behind you. We only have today. When reading your post, I was reminded of how I felt as the bp meds were increased. I was ultimately motivated by my own health, and my bp came normal and I was taken off meds only 4 months into a healthy food plan. *credit* for willingness to move on. :hug:

Shepherdess, *credit* for taking care of your hard working legs with yoga, and thanks for your kind words to me. My high altitude garden has finally taken hold and I hope yours has, too.

Only 2 more days of VBS. I have my monthly knitting group today which always revolves around food which is not on my agenda. I think I will take a nap before I go...thinking I will go meditate for a bit (translation sneak another hour in bed) and come up with a healthy sharing snack for those sugar loving knitters. :lol:

Have a great day everyone!

06-24-2010, 06:22 AM
:welcome: sweetnlow28 :welcome:

And even though you've been here for five months already, :wel3fc:

How did you find out about the Beck books?

And how did you find the Beck Forum on 3 Fat Chicks?


06-24-2010, 06:59 AM
Diet Coaches/Buddies - It was a vegetarian day as well as an on-plan eating day; CREDIT moi. Finished off the last of the tabbouleh for lunch and the last of the dahl (lentils) for dinner. Whole days without meat aren't that rare any more, but I just happened to notice and wish to give myself credit in memory of what I would eat in the past when I'd have, for example, a large pastrami sub at lunch to make up for the smallish portions of meat that my DW was serving in the evenings.

Nothing unusual at the gym (CREDIT moi). Did happen to notice a particularly tall guy lifting a bar bell while standing - he had sooooo much further to lift than the shortish guy standing next to him.

maryblu - Big Ouch for that swarm of tornadoes that swept across Minnesota. Read about those and hoped that you were spared. Sending supportive thoughts for your friend to heal - what a freakish accident.

Good luck with healing your own ankle; neat that you're willing to hobble down to the lake for your swim.

FutureFitChick - Yay for a productive day even as you deal with the memory of the loss of your father. Good work does wonders for distracting the mind. Hope that insomnia gets under control.

Joy (gardenerjoy) - I do love that peanut sauce. Kudos for planning your choice in advance.

Beverlyjoy - Yay for not being anemic - Ouch for a popped jaw at the same time. Good luck with your planned travel foods - bringing your own immersion blender is such a cool idea.

I can't believe how many people were told that they couldn't wear under ware with holes in it because of concern for being taken to the emergency room. I was told that all my life - what a crock. The thought of being hit by a huge truck and having the state of my under ware as the most important thing on my mind is so ludicrous, but alas, I got that all the time as a kid. (I also had to wear socks that matched my shirt - hadn't remembered that in a long time, LOL.)

Cheryl (Seadwaters) - Yay for your upcoming "holiday adventure" with Kudos for planning so carefully in advance. I think it's super fun to look forward to new food with a plan in my pocket so I won't feel conflicting stuff while I'm trying to enjoy my meal.

Debbie (Lexxiss) - Gotta love those "lightbulbish" reading moments.

Donna (new2me2) - I like your, "straying from the plan is not okay even if you're within calorie range." For me it's the mind set; If I'm thinking in my sane place, then sane portions of food follow.

ponee - Big Kudos for recognizing the "addictive voice" and pushing back. Seems to me that naming it is the first step and goes a long way to getting it under control. Ouch for the lingering smell from the skunk. My old Australian Shepard hated the smell of a skunk and even more hated getting a bath. She would no more listen to reason from me that the bath was for her own good than did my kids, LOL.

sweetnlow28 - I like your response card, "samples are not free calories" - that hits me. I do understand the need to "season to taste" but my version of a taste would look like a serving, LOL. And I'd sample rather frequently, LOL.

Readers - day 30
Stay in Control When Eating Out

special advice for business dinners

If you're eating out for business reasons, use the previously mentioned strategies and also keep the following in mind:

. . .
Fortify yourself by bringing Response Cards to the restaurant. You can always excuse yourself and read them in private.
. . .

The Beck Diet Solution, pg 217.

06-24-2010, 07:21 AM
Dear Coaches

A quick check in after an eventful day. The country leadership changed in a fairly unexpected coup. It was very sad really but a great day for women and redheads. So I have been spending time watching the process and the fallout. Today was tests one year follow up post surgery - had ultrasounds and other xrays. A bit weird really and it returned me to how I felt a year ago - so I was a bit apprehensive. No results yet. And I responded by making bad choices for dinner on the way home. Not a logical choice but there you go.

Credits - :sunny:
- I motivated myself by- Read A&R cards - once - ($1)
- Consciously gave credit for positive eating / exercise behaviours - yes - but not as much to give credit for
- Limit junk food to once per day - NO
- Made food plan - a little - not good enough and rushed
- Food on-plan - No - difficult day and
- Posted to the list - Here I am ($1)
- Ate seated every time - seated always but in the car on the way home
- Ate mindfully and slowly - not really
- Put down fork occasionally - when I was using one ($1)
- Weighed myself - Yes - -1.6# - 215 - ($1)
- Drank water - not enough
- Exercise - no

Working on - :running:
Staying on track and planning

Have a good day Beckies

06-24-2010, 08:51 AM
Hi Becksters....I made it through my soft food on plan day. CREDIT I am REALLY grateful for the willingness to push through. I've got my soft food stuff ready for my trip. Saturday's wedding reception is a BBQ - I am considering putting a replacement meal can in the car (slim fast I guess). I've never had that before but - it might work. I am hoping I'll be able to chew in a few days.

yesterday -
planned food, logged, measured, calories - yes
eat seated - all but once
fork down - no much
slow mindful eating - not really
taste food - some of the time
exercises - yes
arc/rc - no
beck book - no
lots of water - yes
give credit - a few times
weigh - no

I need to finish getting ready. I'll be back for personals if I get a chance.

Have a great day friends. I just want you to know how helpful it is to have all of you here as my coaches/diet buddy/friends in this journey.

I got a couple personals in...we are about to leave.Sweetandlow - glad to see you in this section. I’ve learned a lot just from reading what people say and their experiences help too. Congrats on your wonderful weight loss. I love that sticky note the says…"sit down to eat, samples are not free calories" Such a good reminder.

Futurefitchick - so glad father’s Day turned out to be an enjoyable day. Insomnia is awful. Here is what my Travel response card says:
Make a travel plan about a week ahead with a diet strategy. Some ideas: 1. Allow yourself a few hundred extra calories a day. 2. Follow your usual plan every day but add some minor splurges a few times. 3. Follow your plan every day except a splurge on the last day.
If your rules are too strict you might get fed up and abandon your plan all together.
Take some food with you….Use strategies you’ve already learned. Take the book. Differentiate between cravings and hunger. Use anti craving techniques. Read card about eating out.
Trip home - try to follow your plan. Be ready to face the scale. Remind self that you’ll soon be back in your food comfort zone. Plan ahead what you’ll be eating for a few days when you get home. Be ready to contact your coach.

06-24-2010, 11:45 AM
A quick note and then off to do yard work while DH's nephew is here to help.

Beverlyjoy: hope you're feeling better today! As someone who has had lots of experience attempting to medicate pain with food, I want to support you any way I can over the next few months. I'm confident that with your inner strength and persistence and our collective ideas, that we can work this out!

sweetnlow28: nice to see you here!

FutureFitChick: lovely to have you back!

maryblu: so sorry about your friend's injuries from the tornado. Hope you're finding solace in your garden as you recover from your sprained ankle.

Hello to everyone else!

06-24-2010, 11:53 AM
Good morning friends!

I think my day is going to be much better than yesterday, lol. I've brought better choices today for lunches and that should take care of the munchies that I had yesterday after straying a bit on my plan.

I realized that I hadn't read my cards in a few days, and perhaps that was why I felt a little out of sync yesterday, lol. So, I read them last night, and I read them again this morning. Ah, much better! :D

My exercise was a little bit of Walk It Out (only 30 minutes as I just ran out of energy, even for THAT), then a short lower body weight workout.

Woke up this morning with a renewed determination to do more...more of what I'm not sure, but the idea of exercise formed shortly thereafter, lol. I read somewhere yesterday...not sure where, but it might have been on the Weight Watcher's website, that one should be able to hold a plank position for two minutes. I was curious to see how I would do after being fairly inactive for the last couple of years. A couple of years ago, I know I could hold it for at least a minute. So straight out of bed this morning, I got down into a plank and held it for 40 seconds with good form. A while later I tried again and was able to hold it again for 40 seconds, so that's a good start. :)

In addition I decided that I needed more spontaneous exercise, so while brushing my teeth did some leg lifts, and also did them while washing the dishes. When I got to work, I went up the stairwell as usual, but took the long way around to get there, lol. Perhaps each time I need to use the ladies room, I'll walk the long way around for that too. :p

So, credit moi, :D

Beverlyjoy OUCH!!! That jaw sounds painful indeed! You said: "Will I ever really learn that food cannot take away pain or stress. I woke up today, have forgiven myself and am ready to face what I need to do." Wow, I think we all tend to do this to ourselves in some form or another, forgiving yourself is HUGE credit. Sounds like you have a good plan for those soft foods. Ensure is another liquid meal replacement you can probably find almost anywhere.

sweetnlow28 I like your idea of posting your response card ON your mirror, lol. I have mine posted in several by my computer, one INSIDE my medicine cabinet (note to self, must move that OUTSIDE, lol), one near my TV, and a couple inside some cabinets. I also like your "samples are not free..." note! I think you're going to be just fine with day 5. I think the spirit of the day is to just slow down and notice what we eat--we tend to rush through our food, not really noticing it or how much we eat. I still eat at the computer and like you tend to put it down more often when I do that so I can type. I just try to be more mindful of eat bite or swallow.

FutureFitChick So happy to see you are doing better! The insomnia could definitely be related.

maryblu Wow, I don't watch TV much anymore and usually not the news...I had no idea about the tornados! I'm so sorry for the injuries and loss of homes. I'm so glad your friend is recovering!! On a happier note, I've been trying to experiment with green shakes myself. I need a way to get in some veggies. I can't eat raw veggies, or seeds or peels, but supposedly blended is easier to digest. The couple of times I've tried them I've had stomach issues, but I'm not giving up just yet, lol. I love the idea of them.

Lexxiss I've heard a lot of about that book by Geneen Roth...that may have to be my next read! :)

BillBlueEyes Good job on your vegetarian day! :)

seadwaters (Cheryl) Hope everything turns out okay with the new leadership!

06-24-2010, 01:04 PM
Thanks to everyone for the warm welcome :hug:
I am having a much better day and I feel back on plan and not overwhelmed anymore. I ate my breakfast without the television or computer this morning and I survived LOL. I will do the same for lunch then try eating dinner at my computer while paying attention to each bite and eating much slower. I made a bright colored sticky that I will stick on my laptop as a reminder. It reads:

*eat slowly
*drink water
*listen to your body!
*20 minutes to feel full
*be mindful, how does it taste, texture?

I give myself credit for this sticky, I think it will be helpful. I almost feel guilty for progressing so quickly through the program but I have been dieting for six months now and some of the steps have already been done long ago like moving tempting foods. I did check the cupboard today just in case I needed to make readjustments ;) I am starting week two now but I will just focus on the mindful eating for today.

:welcome: sweetnlow28 :welcome:

And even though you've been here for five months already, :wel3fc:

How did you find out about the Beck books?

And how did you find the Beck Forum on 3 Fat Chicks?


:) I learned about the Beck books the same way I learn all the awesome information and support I need to succeed, here at 3FC :carrot: Someone ( I wish I could remember who, give a shout if its you LOL ) mentioned some beck strategies in the weight loss support forum and it really spoke to me. I wish I could remember the exact context, something about spelling a word and each letter stood for a beck step. I immediately started looking into the books after that post. A sincere thank you to who ever posted that :^:

Have a great day everyone !!

06-24-2010, 01:39 PM
Coaches/Buddies, I read through the pink book and reviewed all of the work Iíve done so far on Beck. I think it helped me to focus on avoiding cravings and maintaining a plan. Last night, after dinner, I read in bed and then slept, finally! I feel so much better.

Today I deviated from plan at breakfast and ate granola instead of making eggs. I think I just wasnít awake enough yet to remember my plan.

Todayís Essentials:
Weigh-in: no change
Read Advantage Cards two times: no, just once
Read Response Cards at least two times: no, just once.
Ate slowly, sitting down, noticing every bite: no, found myself walking around with my dessert in my mouth
Gave myself credit when I engaged in helpful eating behaviors: yes
Did spontaneous exercise: no
Did planned exercise: none planned
Wrote out food plan for tomorrow: yes
Tracked todayís food: yes

BeverlyJoy, thanks for sharing your travel cards. Those are great. I hope your mouth feels better soon.

BillBlueEyes, loved your observation about tall!

GardenerJoy, glad you have a garden helper. A belated congratulations on making it to Goal 3! That is fantastic!

Lexxiss, let me know how the rest of that book goes. Iíve read everything else sheís written but that and Craggy Heart. I found her workbook to be the most helpful thing for me. It really broke down the years of hate I had for my body.

Maryblu, a great deal of concern coming your way for your loved ones! Weeding is also in my future. So much rain here!

new2me2, great job with the spontaneous exercise!

Seadwaters, apparently I need to turn on my radio. Iíve been immersed in an audio book and podcasts for the last several days! Everytime I seed your credits, the cash register sound happens in my head!

[B]Sweetnlow28[B], great job on eating without distractions!

06-24-2010, 07:22 PM
Hi, all!

new2me2...I am glad you are into the green shakes thing. Not an artificial or manufactured food in the entire blender. I am loving it! Fresh strawberries and's all good. Not that I won't enjoy them in their unblended form. If we all made fruits and veggies our primary food source, we wouldn't have to fight for weight control.

Reminds me of the old story from Weight Watchers. The moderator was extolling the virtues of broccoli as low calorie. The new member said, "But, I thought cheese was high in calories!" Apparently, she had never dreamed of broccoli without cheese sauce.

Best to all.

06-24-2010, 08:58 PM
new2me2...I am glad you are into the green shakes thing.
Best to all.

What was the website for the green shakes - I went to the one you suggested ( and it was definitely not about shakes! Nor can I find it in 3FC - any help appreciated


06-25-2010, 12:16 AM
Hi coaches

I went to the grad at the art school tonight. I was lucky to find a new top that looked better than okay and was actually a *gasp* modern style and some great new incomprehensibly designed shoes by Gisele Bundchen of all people. I did think twice about further enriching a supermodel (meow) then decided it was worth it for the fashion and I haven't had any fun summer shoes in a long long time. *credit moi* for successful shopping today. Also *credit*the 120min bout of walking that went along with that shopping. *credit moi* for weighing myself this morning (-2.8lbs; the bloat is leaving huzzah!) and for drinking all my water+. *credit moi* for avoiding junk food yesterday and today. Also *credit moi* for avoiding foods with sugar though I did drink a few fruity sugary drinks. *credit moi* for the general improvement on the quality of the food I am consuming. *credit moi* for taking a nap this afternoon when I needed one. *credit moi* for going to the grad and being social. I almost stayed home. It was good that I went to re-connect with like-minded artist types.

and last but not least *credit moi* for posting. Official weigh-in day tomorrow.

Have a good night folks.

06-25-2010, 06:42 AM
Diet Coaches/Buddies - I left some potato salad on my plate at dinner at home - big CREDIT moi. It's something I rarely do and it would help to improve my attitude toward food if I did it regularly. My mind is full of echoes: "Eat everything on your plate," . . . "Starving children in China," . . . "You served it, you have to eat it." None of those are true; I know that but they still seem to drive me to clean my plate to the porcelain every meal.

Walked (CREDIT moi) after a thunderstorm into the steamy streets and wet environment - was fun to see the world coming out. Some kids were in the sprinkler at the park as if that was just the right place to be after a thunderstorm. Ate dinner on the patio looking at all the plants happy to have had their drink. I like that thunderstorms just go away and blue skies come right back.

maryblu - Love that broccoli story!! Count me as one who has never had a green shake - I like to taste my spinach directly.

onebyone - Yep, BIG Kudos "for going to the grad and being social" - it's so compelling to avoid people at the very time that we need the interaction the most. That's an impressive list of credits for getting yourself going. Is this a selling weekend?

FutureFitChick - Yay for sleep. Laughing at the thought of having granola because of being too early in the morning to remember the plan.

Joy (gardenerjoy) - Yay for gardening help; Double Yay for FREE gardening help. Ouch for the thought of how much a nephew might be able to eat, LOL.

Beverlyjoy - Yay for conquering your soft food plan; Ouch for needing a soft food plan. You are an inspiration with your insightful planning. Hope the BBQ goes well.

Cheryl (Seadwaters) - Sending supportive thoughts as the feelings of a year ago resurface. Keep the faith; you've soldiered yourself forward for twelve months - you'll keep going.

Our newspapers are having a difficult time making sense of your sudden change in Prime Minister. Of course they report that she's talked with Obama and that nothing will change. The whole world is watching, LOL.

Donna (new2me2) - Yay for 40 seconds of plank; that's a tough one. I find it difficult because there is nothing to distract me from the hurt except for watching the clock hoping it ends soon. And Kudos for all those stairs and taking the long path.

sweetnlow28 - Yep, Kudos for making that sticky to remind yourself to eat mindfully; it takes a while to overcome years of just gobbling food down. It's not uncommon to barrel through some of the early steps of the program - one doesn't need to stick to the exact daily schedule.

I particularly like, "*listen to your body!" - boy is it ever easy to forget that one.

Readers - day 30
Stay in Control When Eating Out

special advice for business dinners

If you're eating out for business reasons, use the previously mentioned strategies and also keep the following in mind:

. . .
If someone asks you why you're not drinking, having an appetizer, or eating more, just reply, "I'm trying to eat more healthfully," or "I'm just watching what I eat." You don't have to give any more explanation than that, unless you want to.
. . .

The Beck Diet Solution, pg 217.

06-25-2010, 07:53 AM
Dear Coaches

Today was much better - had a plan and on plan but the plan had too many carbs in it - will work on that later. Still feeling a bit fragile

The change in national leadership is interesting. Same party and affiliations. A female; single; de facto partner; no children; has been called the 49year old female redhead atheist lesbian left wing deliberately barren etc by the opposition. Very amusing. So she is very interesting as leader. The media is now coming up with names for her partner - first bloke; first de facto; first squeeze; first hairdresser (his occupation); first consort - it is very funny and a fine distraction - wonder what the "whole world" will make of it. Really sad that they disposed of a fine man but that's politics for you.

I have bought my new mattress and get it in a few weeks - would you believe my lovely neighbour also sells really good ones. They were having mid year sales on seconds - got one for 20% of the price so I am really looking forward to it.

BeverlyJoy - Sorry for your sore jaw and the soft food diet - it sounds challenging and painful when you have enough on your plate. Hope you can chew soon. I am going to copy all your travel cards and use them for my trip next week (and the week after I am going to my sisters as well)

BillBlueEyes - Vegetarian days are good - I enjoy them. Yay for leaving food on your plate - a real accomplishment. I don't have any litany in my head - I just want to eat it all!

Debbie (Lexxiss) - Yay for getting back on track with food. Did you come up with a healthy sharing snack for the knitting circle?

Donna (new2me2) - As usual you are on top of exercise (spontaneous and planned!) so credit. Good luck with the plank posture - always a challenge. A&R cards are really powerful aren't they?

Futurefitchick - I am glad Father's day was not too bad. Hope the insomnia is resolving - that is difficult. I have always loved your signature and your list of things to look forward to - I have added some of them to my advantage pack. Seems like you are getting refocused in the program and it is great to see you back here

Gardenerjoy - Hi there - hope things are good

Maryblu - I am always fascinated in a morbid sort of way by US weather - especially tornadoes which we don't have. Your friend sounds special to have survived the earlier one. Hope your ankle improves so weeding can continue on a grander scale

Onebyone - Great list of credits. I am saving money for some presentable clothes (regardless of my weight!) by paying for my credits - I appreciate your pleasure at buying clothes (and shoes) you feel great in

Shepherdess - Waving - hope you are well

sweetnlow28 - Great solution to the ongoing challenge of eating mindfully, slowly and enjoying every bite. I always get great ideas here and I am sure with your experience with weight loss I will learn a lot from you

Credits - :sunny:
- I motivated myself by- Read A&R cards - once - $1
- Consciously gave credit for positive eating / exercise behaviours - yes - $1
- Limit junk food to once per day - NO
- Made food plan - yes - $1
- Food on-plan - yes $1
- Posted to the list - Here I am - $1
- Ate seated every time - mostly
- Ate mindfully and slowly - sometimes
- Put down fork occasionally - Yes - $1
- Weighed myself - Yes - +.4# - 215.4 - $1
- Drank water - some
- Exercise - yes :swim:

Working on - :running:
Copying BeverlyJoy's travel cards

Have a good day Beckies

06-25-2010, 08:40 AM
Hi beck folks, buddies, coaches….I got through yesterday away from home and on soft food – and did well. Credit! Wow – am I ever grateful! I am not quite sure where the willingness came for this – but, no matter, I am glad. My jaw is feeling improved. Am making progress with this. We all went out for dinner last night. I had a side of spaghetti with plain sauce.....healthy and soft. I left part of it on my plate. Credit. I am using my alternate exchange plan and it worked well. I cannot really plan my whole day of food but, am making it up as I go along with mostly the foods I've brought.

Thanks to all of you - for your support and kind words during my current 'crisis'.

I am enjoying time with my family!!

seadwaters - having a plan and staying on plan are great! Yes, you can tweak the carbs as you go along day by day. Glad you got a new mattress at a good price.

billbe - major credit for leaving the potato salad - you've often mentioned that leaving food on your plate is hard. Glad you could get your walk in and were able to enjoy the aftermath of a nice rain.

onebyone - so many credits are awesome! So glad you were willing and able to stay away for junk food, reconnect with friends and colleagues, walking with shopping and more. Many things equal alot of great things that make it a positive day.

maryblu - loved your weight watcher story! What a concept - plain brocolli!

furturefitchick - you said - I read through the pink book and reviewed all of the work I’ve done so far on Beck. I think that daily use of the book and the response cards REALLY make a difference in how we get through the day. Excellent...carry on!

sweetnlow - you are doing great! It takes awhile to get into the swing of all these 'things'. But, these techniques can add up to make a much better approach to actually living with food in a healthy and sane matter. Carry on.

new2me2 - you have hit upon something so important. When we take the time to read the response really helps us to get through the day with the food and choices and all. I LOVE your spontaneous exercise of leg lifts while you brush your teeth and do dishes, etc.

Shout out to anyone stopping by. Have a great day!!
gardenerjoy - HI! Glad your nephew is around to help in the garden. Gardening is good exercise, too!

06-25-2010, 09:50 AM
Hello Beck friends:wave:

So I took my laptop to vacation bible school yesterday and some kids gave me some tips which make it much easier to post.:cp: They also took great pride in telling me they learned "that" in 2nd grade!

Food and exercise have been quite good, considering....I haven't been Beck Perfect, for sure, but not Miss Piggy, either. lol While powering on my bike to the church with a 1/2 flat tire, riding into the headwind with a hat and gloves on, I had another "moment". When "it" becomes this difficult, I will, at some point, toss in the towel. I called DH to pick me up, deposit me and bike at church. I went and got the tire fixed later and rode home in the hot summer were topless in the river, dogs were romping, birds were flying and skateboarders were happy. I now get a drop off w/bike, and ride home. I need to keep it enjoyable!

BillBlueEyes, I feel so good when I am able to have that moment of reflection; tabbouleh VS pastrami. It is very powerful! Leaving potato salad...Wow!

Cheryl (seadwaters), I will have to look at your new leader on the net this weekend. I did end up with healthy food at knitting...and had a good time. I think you need a ticker to keep track of $$! *credit* lol

Beverlyjoy, glad to hear you are feeling better and enjoying your family visit!

onebyone, many *credits*! Thanks for sharing! Do you notice you have generally better days when you are posting? I myself, too.

Well, I thought I would get through personals this AM, but it's time to pack up food and bike. I'll be back to say hi to everyone else when I get home.

Have a great day everyone!

06-25-2010, 10:12 AM
Hours of weeding yesterday, but I just counted one for exercise.

Book club last night and I finished the book before I got there! I skipped ordering anything even though that's considered being supportive of our host establishment. They were doing a hopping business and I didn't want to face the possibility of going up to order bottled water and being faced with other, more interesting options.

WI: +0.25kg, Exercise: +60 1240/1600 minutes for June, Food: 100%op, Read my Advantages and Responses: no

new2me2: hope your determination to have a better day really worked -- you sure had the plan for it!

sweetnlow28: your reminder sticky sounds like just the right way to handle difficult Day 5 right now -- way to go! That strikes me as a very Beckian solution.

FutureFitChick: reviewing the pink book sounds like an excellent strategy for getting back in the flow

seadwaters: in case maryblu doesn't get back with the information, I saw the link on another thread:

onebyone: yay for all of those pink credits!

BillBlueEyes: actually, the nephew is not free gardening help -- we have a friendly competition with his parents and his nana about paying him to work because everyone wants his services! He's a good kid so we're glad to have the money going in that direction. Yay for potato salad left on the plate!

seadwaters (again): so interesting to hear your perspective of what's going on in Australia. Yay for an on-plan day!

Beverlyjoy: glad the trip is working out for you despite the challenges

Lexxiss: cool that you got help from the kids on your laptop! Good job working out what was and wasn't going to work with your bike.

06-25-2010, 11:53 AM
Good morning all!

Eating was mostly on plan except I did substitute a lower calorie version of a food already on my plan instead. I use Whole Food's brand of lite coconut milk to make my shakes in the morning/evening, but it still has a lot of fat. A few weeks ago I found some in one of those "boxes" that they have for milk. It is a thinner version, with less calories and fat. I haven't tried it all this time because I LIKE the thicker version, lol, but decided I needed to cut down some.

The reason... Because the first official Weight Watcher's at Work meeting is today. To prepare myself so I wasn't so shocked, I found a free online "points" calculator and calculated my food for the day yesterday. Um, it was 31 points. I also found an online calculation for how many points I "should", 20 max, lol. So, I'm thinking of ways to improve that, lol. The lack of fiber is a prime reason why my number is so high, so I really need to try to get some in but not make my stomach rebel. I'll keep trying to find that right balance. In the mean time, I can make healthier choices. :^:'

Did a whole bunch of the long trips to the ladies room, then got home and did a nice short brisk walk outside in the sunshine. That took 15 minutes, then did 50 minutes of Walk It Out.

sweetnlow28 So glad you had a better day! Good job on eating without the TV or computer!

FutureFitChick I had to laugh at your comment about being awake enough to remember your plan...I JUST had the same thought a couple of days ago...I told myself I need to review my plan in the MORNING, lol. I write it at night then don't think of it again...maybe I should just write it in the morning, lol. Fortunately, I generally eat the same thing every week day, so there isn't usually too much to worry about.

maryblu Yes, I tried with frozen fruit and lettuce and with frozen fruit and spinach. They tasted great, but I felt sick that week, and wasn't sure whether it was connected with that or something else. Fiber causes food to stay in my stomach too long, but supposedly blending makes that easier to digest. I'll keep trying though, lol.

onebyone Great job on your great shopping! :)

BillBlueEyes HUGE credit for leaving potato salad of all things on your plate! I love the air after a storm!

seadwaters (Cheryl) Yay for a better day!!! Wow, great find on that mattress!!

Beverlyjoy Great for another good day of soft food! Wow, leaving that's something I'm not sure I could do! Good job!

Lexxiss Your story about the kids helping you made me chuckle! My little cousins (who are now grown), were using computers when they were 2 & 3 years old. They knew more about them than I did. One of them trying to instant message with me, but I had to stop because she was so much faster, I was 5 questions behind, lol. I work with computers all day long, lol.

gardenerjoy Nice way to handle the book club! But, wow, HOURS of weeding, lol. That just sounds painful to me! :)

06-25-2010, 10:02 PM
Hi Coaches

Well I do believe I have hit the wall. I am on the 2nd day with my new bp medication and I may be having mild side effects. Or not. Can't tell. I feel a little under the weather: slight sore throat, achey, with a dry mouth which is the weirdest part of it. Of course I was just online reading up on my new drug and that always just serves to scare me.

You know, tonight was pizza night and I ate a lot and I think that's it for me. I think I've had it with the not-so-good-for-me food. None of it is worth this anxious feeling I have surrounding taking medication that maybe I don't need if I could only lose the weight. This throat/mouth business is driving me nuts. Every day I stick to a foodplan is one less day on this medication. For me I think this is the most effective response card I can read right now.


officially weighed myself: 270.8 (-2lbs overnight)
no junk snacks
drinking all my water and thensome
resting/listening to my body
sitting down to eat
ate breakfast

Thanks for being here. I'd like to get to personals again soon but it won't be tonight. Forgive me Becksters!

06-25-2010, 11:14 PM
Hi All,
Surfacing for a check in before heading out on vacation. Feeling a bit nervous about the eating, but dh just got a cool itouch gadget and I can track my calories while we away! I tracked my food today, credit. I saw the doctor for a blood pressure check on Monday, and my numbers were good. Still on meds, but very low dose. And she was very pleased that my weight was staying stable after the 15 pounds I lost over the course of the year. I'm creeping up a bit in my calories, and need to figure out what's going on. But I was glad she was glad! I hope everyone has a good weekend!

06-26-2010, 07:37 AM
Diet Coaches/Buddies - Major big deal: I took no ice cream or sponge cake for dessert when offered last night - CREDIT moi - even though the relatives kept offering as if they could only be happy if I ate more. I was determined to stick to my plan even though visiting. And, . . . I sat for about an hour at a table where cranberries covered in dark chocolate were passed around and I took not a one. One, or even a couple, would have easily fit into my food plan for the day, but I didn't want just a couple; the whole container was screaming eat me like an addictive substance.

onebyone - Ouch for "a little under the weather" - I'm such a wuss at doing anything when I'm not firing on all cylinders. Kudos for all your credits, especially for "4. resting/listening to my body" - gotta be in touch to make progress.

Joy (gardenerjoy) - Arriving at a book club having finished the book is stellar in my opinion, since I've admitted that I've arrived a few chapters shy of complete. Kudos for being aware that going up to order water would expose you to the options. Congrats to nephew for being such a good worker that there's competition for is services - bright future for that guy.

Margaret (Nuxmaga) - Have a nice vacation. Neat to bring a bit of super high tech on your iTouch to help out. And Congrats on the good numbers from the doctor.

Beverlyjoy - Continued Kudos for your continued "willingness" - seems to me that being willing is the major hurdle for all of us, and you seem to be working it so well.

Cheryl (Seadwaters) - LOL at "first consort" and the other names. Yep, sounds like a fine distraction from trying to figure out how to solve real problems. Yay for a super good buy on a matress. And Yay for all those $$$'s adding up.

Debbie (Lexxiss) - Yay for learning your geek stuff from the mouths of babes. Gotta love the contrast between "Beck Perfect and Miss Piggy" - Yep, somewhere between those is just right, LOL.

Donna (new2me2) - Good luck finding the balance between a theoretically right amount of fiber and the right amount for your won GI track. Yay for some exercise outdoors.

Readers - day 30
Stay in Control When Eating Out

special advice for business dinners

If you're eating out for business reasons, use the previously mentioned strategies and also keep the following in mind:

. . .
If need be, plan to eat more substantially before or after the meal so that you can eat very minimally at the restaurant.

The Beck Diet Solution, pg 217.

06-26-2010, 07:50 AM
Hi Coaches

Not a bad day - getting organised to go away always takes time. I have yet to do my cards for travel and I will really need them or will go totally off plan as I find it really difficult to go away on what I perceive as a holiday and not go overboard with food and eat whatever I want

BeverlyJoy - Glad you did well with your soft food diet. Credit for leaving food on the plate

BillBlueEyes - No cake or ice-cream is a major big deal and a major credit. AND no chocolate covered cranberries - you were a picture of resistance. That is the sort of resistance I need to keep practising - where a few wouldn't break the calorie limit but would reduce the resistance

Debbie (Lexxiss) - LOL that kids could help you with your laptop - credit that you were able to let them as some get very unnerved by that. The bike ride sounds quite the adventure.

Donna (new2me2) - Scary points value for your days food! Will it help you plan better? Yay for spontaneous exercise

Gardenerjoy - Thanks for the website - I went and had a look and will have a go when I get back from travels. Good plan to avoid the counter where tempting foods lurk. That's why I take my lunch - although the cafeteria has healthy choices I seem to avoid them

Nuxmaga - Good and affirming visit to the doctor - credit for the work that led to that. Have a great vacation

Onebyone - Good list of credits and great weight loss. Health is a great motivator.

Credits - :sunny:
- I motivated myself by- Read A&R cards - no
- Consciously gave credit for positive eating / exercise behaviours - yes - $1
- Limit junk food to once per day - NO
- Made food plan - yes - $1
- Food on-plan - no
- Posted to the list - Here I am - $1
- Ate seated every time - yes
- Ate mindfully and slowly - sometimes
- Put down fork occasionally - Not consciously - $1
- Weighed myself - Yes - up - 216.4 - $1
- Drank water - some
- Exercise - no - but walking about shopping

Working on - :running:
Copying BeverlyJoy's travel cards STILL

Have a good day Beckies

06-26-2010, 08:05 AM
Good Morning Coaches:

Just checking in.
credit: weighed in at +0.6 (271.4)

I am off to work at the farmers' market. I plan to buy a coffee at the gas station along the way and to buy breakfast there. I am going to try a "green monster" so I am on the hunt for "handfuls of spinach".

Better go. I hope I sell something today. So far this year all my selling days have been non-profitable. Maybe now that school is out things will start to turn around. It'd help A LOT though if it would just quit raining on Saturdays! This will be the 5th rainy Saturday in a row.

Gotta run. Enjoy your Saturday :wave:

06-26-2010, 08:54 AM
Hello Beck friends:wave:

I'm just checking in, too. I need to work on reorganization as I come up for air after a busy week. I have a one day reprieve before company and a big dog event tomorrow. On my reorganization list; food, garden and home-nothing too big! lol One step at a time!

06-26-2010, 10:43 AM
For the first time, Wii Fit said that I'm overweight instead of obese. Yay! The scale said it last month, so it's nice to have Wii confirm it.

WI: -0.2kg, Exercise: +60 1300/1600 minutes for June, Food: 90%op, Read my Advantages and Responses: yes

new2me2: good job preparing yourself for your Weight Watchers meeting and starting to think about how that's going to work for you. Credit for all that planned and spontaneous exercise!

onebyone: Love this: Every day I stick to a foodplan is one less day on this medication. Getting off my bp medication is one of my primary motivators as well. If I were having side effects, I'd probably have done it by now. Since I'm not, I'm going to wait for my next regular appointment and work it out then. It's the most concrete of my advantages and, therefore, the one that often works the best to remind me why I'm doing this. 6 yays for 6 credits!

Nuxmaga: Have a lovely vacation! Credit for planning to use the iTouch app for counting calories!

BillBlueEyes: Good job resisting the treats and applying the Beck strategies against food pushers! That one is so difficult for me.

seadwaters: hope things are going well as you prepare for your trip

onebyone (again): I'm jealous of buying spinach at the Farmer's Market this late in the season. We've had too many hot days this year and are kind of in the awkward in between. The cool crops are done but the hot ones haven't really started up yet. Our CSA box this week was cucumbers and zucchini and that's about it! Hope the rain stops and your crowd shows up to buy!

Lexxiss: hope all goes well with your busy day.

06-26-2010, 11:12 AM
Good morning everyone!

As suspected, my daily points allowance on WW is only 19 points. I get the equivalent of 5 points per day on top of that for special ocassions, but I can use them daily if nothing is coming up.

Cheryl, you asked if that would help me plan better. Yeah, I think it will lol. I've already modified my morning protein shake from 7 points to 5 and it could be 4 if I cut the protein powder in half, lol. I still feel full and satisfied, so it hasn't hurt THAT side of it.

The points are really just to help you think about what you are eating and the portion sizes, so I won't have to be concerned with them forever, lol.

I haven't read either Beck book...last night was spent perusing the WW materials. I'll go shopping later today for some hopefully healthier choices.

onebyone Great list of credits! Great response card re the medication/foodplan. Good luck on your search for greens! :)

Nuxmaga Waving back! I love tracking my calories on my iPhone...very handy! Yay for pleased doctor, lol!

BillBlueEyes Very much in awe of all you passed up!!! Amazing, and what's more amazing is that you didn't WANT it! :)

seadwaters (Cherly) Yes, get those travel cards done! :) I did read my cards while on vacation and they really did help!

Lexxiss Waving! You are one busy lady!!! :D

gardenerjoy YAY!!! Wii Fit can be so harsh sometimes, YAY that you are not obese anymore!!!

06-26-2010, 06:10 PM
Coaches/Buddies, I am annoyed with myself for my inability to jump into the routine of posting everyday and tracking food everyday and plan everyday. Ugh! Headed out to dinner tonight, and saved lots of calories for the occasion.

Todayís Essentials:
Weigh-in: +3 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: no
Did planned exercise: yes
Wrote out food plan for tomorrow: not yet
Tracked todayís food: yes

BeverlyJoy, I am glad your jaw is feeling a bit better and you are enjoying your family.

BillBlueEyes, great job for leaving potato on the plate.

GardenerJoy, great work on weeding and Wii!

Lexxiss, glad you are keeping your bike riding ejoyabl.

new2me2, good luck with getting the fiber in.

Nuxmaga, good luck on your travels!

Seadwaters, enjoy your new mattress.

06-27-2010, 04:52 AM
Hi Coaches

A quick check in while I am getting organised and packed

I will take my Beck book and my laptop so I can stay on track - today has been a bit all over the place as I have rushed around. You always need a holiday to recover from packing. Calories will come in on target but not on plan as I have too'd and fro'd with food. I am having the reviled lean cuisine for dinner because I have sorted out the fridge and haven't shopped. Will have my iPhone with all my A&R cards and notes as well

Credits - :sunny:
- I motivated myself by- Read A&R cards - no
- Consciously gave credit for positive eating / exercise behaviours - yes - $1
- Limit junk food to once per day - NO
- Made food plan - yes - $1
- Food on-plan - no
- Posted to the list - Here I am - $1
- Ate seated every time - yes
- Ate mindfully and slowly - sometimes
- Put down fork occasionally - No
- Weighed myself - Yes - + 0.6 - 217 - $1
- Drank water - some
- Exercise - no

Working on - :running:
Packing all my Beck essentials

Have a good day Beckies

06-27-2010, 06:15 AM
Diet Coaches/Buddies - Another day of stellar eating, CREDIT moi, again with many opportunitites to wander but with less relative assertion that I "just had to have one of ..." some choice item. I'm so pleased. We bought take home dishes for a dinner gathering from the local equivalent of Whole Foods and I helped make sure that there were some 5 vegetable options with dinner. Had people trying roasted cauliflower who claimed that they'd never had that before. And, I had strawberries and blueberries for dessert while some standard ice cream and cake was being gulped by the masses. Was only able to sell the berries as ice cream toppings to most. Don't particularly get to call it a low calorie day considering the volume of blueberries that I consumed, LOL - when those little guys are good, they're very, very good.

Took my four mile walk (CREDIT moi) which took me past some neat yard sales: ten unscratched CD's for $5 total which gives us some new options for the drive home, including a "best of" Andrew Lloyd Weber with "Don't Cry for Me Argentia" not by Modana as well as Handel's Water Music and other classic classicals; And a new canvas duffle bag whose straps go all the way under and around to the other handle for heavy duty carrying at only $2 to carry them back to the house; And an unread copy of The New Joy of Cooking for a buck. Yay for being immensely ammused for only $8, LOL.

onebyone - Emailing you some dry, but cool, weather for your farmers' market sales. Hope you find your "handfuls of spinach" because I'm interested in how you like your veggies in shake since I've never done that.

Joy (gardenerjoy) - Congrasts on the Wii confirmation of overweight. You do seem to be headed down. Kudos for staying on track with your June exercise goal with an additional 60 minutes; hope you get a little more generous counting your gardening hours so you can make your goal.

FutureFitChick - Yay for "saved lots of calories for the occasion" - that's a comfortable way to face dinner out.

Cheryl (Seadwaters) - In total accord that a vacation is needed after packing for a trip. Also in total accord with "reviled lean cuisine" - those guys just don't work for me. I have also experienced that pre-vacation empty fridge syndrome. Hope you have a neat trip; guess we'll see whether you have access to post while you're gone.

Debbie (Lexxiss) - Like the can-do attitude facing reorganizing food, garden, and home as "nothing too big!" I suppose ... since you didn't include your spiritual life, family relationships, and world peace, LOL.

Donna (new2me2) - Sounds comforting to have a better idea of your WW points; the notion of 5 extra points for special occasions seems similar to Beck's notion of planning an extra 200ish calories for such.

Readers - day 30
Stay in Control When Eating Out

If you remember to bring your Beck book
when you travel, you will not have to
make up your daily quote.
The Beck Diet Solution, pg 217.

06-27-2010, 09:57 AM
Good Morning Coaches.

Here it is. Sunday. I had another lousy selling day at the farmers' market. It did rain again. Amazing. And once again I did not cover my expenses and this week the final two season payments to cover the market fee will be cashed. Usually I would have covered these costs by now but the dismal early June show put me solidly in the red and every week but one I continue in the red. This is, indeed, and unprecedented year for me. Those around me aren't doing that much better. My goldsmith friends across from me said "no one's talking about it". "It" being the bad season. I have to talk about "it" or I feel like somehow "it" is all my fault and I'm doing something terribly wrong when there are greater forces at work besides little old me. On the positive side, I did have three solid inquiries about custom work, (paintings), for kids' rooms plus a man from Sacremento, California wants me to look into the cost of mailing a 16x20 painting he saw in my booth to him and he'll be in touch this week. Let's hope that's a go. I brought the painting home just in case he's serious.

I am feeling tense coaches.
But, I am NOT eating over it.

So, today I am starting, again, to clean my house as if we were moving at the end of the summer. I think this may be the only way for me to get out of this terrible inertia I have been in. My intuition is telling me to focus on the house; to clean it up; to get rid of stuff; to make space for new things. That through this I will get unstuck.

On all fronts I feel blocked and shut down. I need to see some movement, some change, in my immediate environment. I need to see ME doing something productive. Thanks for listening.

credit moi UPDATE: I set my timer for 15 min. and started cleaning up at my front door. I worked through the 1st 15min and reset the timer. I decided that today's the day I load the car with the garbage electronic/computer stuff to get rid of that's been near the front door along with the piles of yellow pages. See, I was going to get the ypages to the print room at school A YEAR AGO and the computer stuff was to be given to an artist friend. Good Intentions are weighing me down. Time's up. Today they are gone to their appropriate resting place. I will do another 15 min session today. My goal now, which I will track (like gardenerjoy tracks her exercise minutes) will be to track minutes spent decluttering, looking to achieve 45min/day.

credit to the Universe! Thanks! So I went online to see what/where I would drop off my e-waste and lo&behold if Sears isn't having a special two weekend "drop your e-waste off here" weekend. Sears is the next mall over, so not too far. I put all the e-waste into the car (it filled the trunk) and drove over to Sears. A kind and helpful young woman helped me get the stuff out of the trunk and I saw piles and piles of old tv's and computers, printers and fax machines already shrink-wrapped up and ready to load into the semi that was parked there to receive the stuff to go DIRECTLY to a recyler and not to a third world country where it contaminates the bodies of the workers who tear the stuff apart with their bare hands. (Note: see Edward Bertinsky's doumentary on this Anyway, I listened to the still small voice and :eek: look what happened! There is still magic in the world I tell you!

:wave: byebye clutter! 30/180 minutes for June

06-27-2010, 10:01 AM
We bought a new (to us) car yesterday! It all happened very fast. This is our first used car purchase, so were more used to thinking about it for months and then ordering it from the factory. After all, they can always build another one! But we've decided to switch our preference from standard transmission to automatic, which opened up more options for us on the used market. And, when you find something you like on the used market, the sale needs to happen before someone else gets your car!

We got a 2008 Infinity M35 sedan. It was a leased car and has all of the amenities including the graphical navigation screen, back-up camera, and leather seats that are heated and cooled. A big step up from the Subaru wagon that we trade it in for.

Some of you may remember that we bought a new big truck a few months ago. That replaced a smaller truck that DH had been using as his car. But the big truck doesn't work as well for that, so he started driving "my" car and didn't like it all -- the seats weren't comfortable and it wasn't sporty enough. We also realized the last few months that we aren't using the wagon features anymore and would probably be happier with something with a nice big trunk, instead.

WI: N/Akg, Exercise: +60 1360/1600 minutes for June, Food: 70%op, Read my Advantages and Responses: yes

new2me2: Hope you are getting along well with your 19 points!

FutureFitChick: yay for posting! And all the other credits!

seadwaters: good job getting ready for your trip and including Beck in all the planning and packing!

BillBlueEyes: way to go with not only eating healthy food but tempting others, too!

onebyone: I trust your intuition that making progress on your space will help with everything -- that just getting moving on something is what is required when feeling stuck.

06-27-2010, 10:24 AM
Hi coaches, friends, becksters...

I am on DS's computer. My computer won't let me log into 3fc - says it's a huge threat to my computer. What's that all about?? I am computer challenged. I am going to have to figure out how to 'fix' this. I can't use DH's computer all the time. (it's is one given to him by his company)

So glad to be home sweet home!! Always feels good to be back in my own 'food comfort zone'. My weekend away for the wedding and with my sore jaw went mostly well. Yesterday was my day to allow extra while on my trip. Probably, a too much extra. But - I mostly did well on my trip. I am grateful for that.

The wedding was so joyous. I had forgotten that the groom doesn't eat sugar...ever. It's his personal choice for weight and general health reasons. (he lost about 100 pounds 5 years ago and is now a health/no sugar advocate and coach) So, the 'cake' was a table of fruit done in a beautiful mosaic design. the middle were there sculpted water mellons. They were in done in the shape of roses. The one in the middle had the bride and grooms name and date. It was a striking combination. DS was the best man. Fun afternoon.

I will try to get back here later. I need to figure out my computer stuff.

06-27-2010, 01:04 PM
Good morning Beckies!

My official weigh in today...I was down a fraction of a pound from last week. I'll take the fractions! :) I also lost some inches and fractions thereof.

My first day of counting points went very well. I hadn't written out a plan the night before because I hadn't shopped yet and didn't know what I'd actually end up with, but I DID plan each meal before I went into the kitchen and I did consider how THAT would affect the rest of the day. As it turns out, I was so concerned about the stupid points I still had two left when I went to bed. I didn't even need to use any of the 35 extra weekly points. All that was okay for yesterday, but they really WANT you to use all your daily points every day, and they really want you to use at least some of those 35 weekly extras. Each point is worth roughly 50 calories, so only eating 17 is less than 1000 calories, which isn't much healthier than overeating, lol.

I actually had to eat a couple cups of watermelon and a piece of CHOCOLATE to even get in the 17th point. :D :)

Today should be better though. Now I know I don't have to be so stingy and I've shopped and have the proper foods. I'll be cooking my lunches for the week today, so that will all be portion controlled and points calculated so I won't have to think about it. I don't have a written plan yet, but am doing what I did yesterday and planning it before I go into the kitchen.

FutureFitChick Don't be annoyed with takes time to change a mindset that took years to form (one of my favorite lines in the Beck book)

seadwaters(Cheryl) Have a good trip!

BillBlueEyes Your dinner sounds wonderful! Good job on another stellar eating day! Yay on your walk and all the great fun for only $8! :) I'm seeing a lot of "Beck's" ideas in some of the WW materials too! :)

onebyone Ouch for the lousy selling day! I hope the guy in CA buys the painting! GREAT job for not overeating because you're tense! I LOVE your plan to dejunk. I SOOOOO need to do that as well. What I need to do can seem overwhelming, but broken down into little chunks it's not so bad.

gardenerjoy Congratulations on your "new" car! Sounds wonderful!

Beverlyjoy Huh...we have some pretty good firewalls and anti-viral/spamware stuff at work, and it let me come here. I wonder if your settings are very strict? Glad the wedding was wonderul and what a great idea to have fruit instead of cake!

06-27-2010, 03:41 PM
FYI - All the Norton subscribers are getting the virus messages at 3fc. The virus is in the blogs. Not the forums. That's what it said at the Announcements forum.

Stay out of the blogs for now - they said.

Someone said their computer got 'fried' when they went on a 3fc blog.

06-28-2010, 06:30 AM
Diet Coaches/Buddies - Faced another rest stop on my long drive home where FREE donuts and FREE hot dogs were offered. Just used, Not About Me and kept going - CREDIT moi. It's so interesting to me that the strongest appeal was the FREE. It was good to eat dinner at home where there wasn't a sweet dessert offered as there was when visiting the relatives.

Got in my four mile walk, CREDIT moi, in the morning before the heat of the day set in. When we stopped at rest stops, I walked for about ten minutes but that was just to wake up the legs - don't achieve much cardio in just ten minutes.

onebyone - Kudos for feeling tense but not eating over it - that's a wonderful hurdle to cross. I do like your counter for accumulating your clutter efforts. Yep, all that electronics gone is another Kudos for sure.

Joy (gardenerjoy) - Congrats for recognizing that your car needs had changed and for striking quickly when you found what you wanted. Beware of those navigation units - I've got friends who've forgotten how to use maps because they've so grown to rely on their GPS units, LOL.

Beverlyjoy - That sugar-free wedding is such a creative way to simply avoid the white stuff on an occasion when many folks would think one just has to have a traditional wedding cake. Congrats to that young man for introducing the idea into the minds of his guests - and then into the minds of whoever his guests tell.

Thanks for the heads up about the Norton Virus Protection warning about the 3FC blog area. I see that the Suzanne's Norton Warning Announcement ( shows that the warning can be avoided by using latest versions of software.

Donna (new2me2) - Yay for chocolate for rescuing you from insufficient points for the day. (Yay for chocolate anyway, LOL.) Yep, fractions lost count. Kudos for getting into your Weight Watchers stuff seriously.

Readers - day 31
Decide About Drinking

Does your diet plan discourage alcohol? If so, how do you feel about giving it up? Drinking alcohol is an individual choice. My personal decision is to have a drink only occasionally because Id much rather spend my calories on food.

The Beck Diet Solution, pg 220.

06-28-2010, 08:06 AM
Hello Beck friends:wave:

I keep talking about returning to my routine and this may finally be my opportunity. My weekend had two off plan events. We won't discuss Sat. night, but last night I used Beck techniques; small portions, didn't go crazy at the dessert table and most noteworthy, didn't take any of them home when they were offered as a reward for helping with cleanup after the fundraiser. *credit* I've already posted my menu at SBD *credit* and am looking forward to getting back to basics.

BillBlueEyes, *credit* for once again resisting FREE foods (and really awful ones). There's nothing like a hotdog/donut stop to put all good eating to rest! I turned a slight shade of "envious green" when I read about your New Joy of Cooking for only $1. lol

Donna (new2me2), *credit* for jumping into your new point system...and for noticing that less than 1000 calories isn't much healthier than overeating.

Beverlyjoy, my hat is tipped to the groom who doesn't eat sugar and made the decision to stick with his plan, despite many social standards which would dictate otherwise. *credit* for recognizing how much you enjoy your own "food comfort zone".

gardenerjoy, congrats! on a nearly new sporty vehicle!

onebyone, *credit* for coming up with a decluttering plan. When other fronts seem blocked and shut down, it does help to clear a path at home...with a plan which doesn't lead straight to "overwhelmed". I hope you hear from your painting guy soon!

I have recognized that getting to the kitchen and doing some OP meal preparation is essential this AM, and have let go of my desire to get back to the personals that I didn't finish before my last whirlwind of activity. :wave: :wave: to everyone! I really appreciate all your thoughtful posts even when I don't get to say so!

06-28-2010, 09:51 AM
Hi Beck coaches and buddies. … So glad to be home. Yesterday I got back into some of my Beck routine. I planned/measured/logged/and counted calories for the whole day. Credit! It was nice to actually have more ‘control’ being back home. I didn’t, however, do all the Beck tasks. I am striving for that today. DH brought home some dark chocolate and I ate and counted it in. It wasn’t planned. I wanted more, of course - but, then decided to use my resistance techniques. I don’t want to go down the road of lots of unplanned eating.

One of the response cards that I have been thinking about alot is from the Stop Fooling Yourself section. It reads: The next time you have the urge to eat something not on your plan, notice what is going thru your mind. It's often a discussion/conflict/...fooling yourself . Boy that hits me right between the eyes...because when I am thinking about unplanned food - I DO have that 'discussion' with myself. "I shouldn't eat this....." or "It's OK to eat this maybe....or "This little bit won't hurt..."

Yesterday -
Planned, logged, measured, calories - all the time
Ate seated - most of the time
Fork down - some of the time
Fullness, tasting - some of the time
Mindful - some of the time
Beck book - no
Arc/rc - no
Exercises - yes
Leave a bite - all the time

Lexxiss - great job on NOT taking home any goodies. I totally can relate to the comfort of getting back into the routine. Carry on!

Billbe - major credit for passing up hot dogs and donuts….you rock! I am really impressed with your four mile walk and walks at the rest stops too. You are really ‘living it’.
Regarding the virus stuff - my software is all up to date…so I don’t know why I still get the message that there is a virus. The 3fc are working on getting rid of them. I am glad it’s not in the forums! (just the blogs)

New2me2 - fractions of weight down do count. Remember that one quarter of a pound is equal to one stick of butter! I’ve never done the WW points system. My good friend has - says once you figure it all out and get used to it, it gets easier.

gardener joy - enjoy your new ‘wheels’!! Good job on reading all your response cards, too.

Onebyone - major credit for feeling tense and NOT eating over it. Sorry the market didn’t go as well as you had hoped. Good job on the clutter.

Seadwaters - sound like you are well prepared for your trip…credit. Packing your Beck ‘stuff’ will really really help. I suggest that you take time to read your response cards every morning. The days I do that when I am traveling are the days I do the best. Have a good trip.

Futurefitchick - you are doing many of the Beck tasks…that is a credit. I think it takes time and energy to get it all part of the daily routine. Carry on!

06-28-2010, 10:40 AM
I woke up in Onederland this morning! Thank you all for supporting me so far and I'm counting on you for more. The last time that I lost weight, this is as far as I got. This time, I want to keep going down instead of reversing directions!

WI: -0.75kg (new low), Exercise: +80 1440/1600 minutes for June, Food: 70%op, Read my Advantages and Responses: no

Beverlyjoy: glad you're home and finding yourself in the food comfort zone! I appreciate your postings to the Norton Warnings thread. I hope they get that worked out soon!

new2me2: sounds like you are getting a great start with Weight Watchers!

BillBlueEyes: good job with the trip home and avoiding the allure of FREE!

Lexxiss: yay for using your Beck strategies to avoid overeating at your Sunday event. That offer of desserts for helping to clean up would have been hard to for me to resist -- not only FREE, but a reward for good behavior! Good for you for turning it down.

06-28-2010, 11:33 AM
Good morning all! Well, eating was "on plan" yesterday, and will be today as well. When I met up with my co-worker in the grocery store on Saturday she said again that a piece of blueberry pie might be in my future today, so I have planned that in, but it's 7:30 a.m. here and I haven't seen her yet, so I don't know. :)

Nothing much more to report, lol. Weight is holding at yesterday's low, breakfast from 4:30 is holding so I'm not hungry, lol, and it's a sunny day! A nice walk outdoors might be called for this afternoon.

BillBlueEyes 10 minute walks are excellent "spontaneous exercise" :)

Lexxiss Good for you for using your Beck techniques in a most appropriate manner! :)

Beverlyjoy It's so good to be back to a routine, isn't it?! I love that response card you mentioned. I don't think I think enough about what's going through my head sometimes!

gardenerjoy CONGRATULATIONS on reaching onederland! You have the right tools now, so I know you'll keep going!

06-28-2010, 12:02 PM
Coaches/Buddies Back from my trip. Successful in a business sense, but what a doozy emotionally. Totally off the rails, and I have no idea where I ended up. Lots (for me) of drinking. Today I pick myself back up and start again. I'll weigh in tomorrow.

I rode my bike this morning.

We're calling today Day 6. I'll get it together and re-engage tomorrow after I get through the piles of laundry, email, bills and on and on.