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




BillBlueEyes
09-01-2010, 06:02 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 (http://www.amazon.com/exec/obidos/ASIN/084873274X/3fatchionadie)and the first bookThe Beck DIET solution: train your brain to think like a thin person. (http://astore.amazon.com/3fatchionadie/detail/0848731735/104-4216363-1799918)

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 (http://www.3fatchicks.com).

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.

You can find the list of previous (or more current) monthly Beck threads here on 3 Fat Chicks via:
List of Monthly Beck Threads for Support, Discussion, Buddy/Coach (http://www.3fatchicks.com/forum/beck-diet-solution/206004-list-monthly-beck-threads-support-discussion-buddy-coach.html)


BillBlueEyes
09-01-2010, 06:06 AM
Diet Coaches/Buddies - Encountered unexpected FREE cookies at an afternoon meeting - specifically fresh baked, oatmeal raisin cookies. Even more challenging, there was a tempting "crumb" of about a quarter cookie. (Note today's quote, "Calories don't count if I eat crumbs.") So, as I ran through all the reasons that I could have a cookie - the most compelling was the resentment that I didn't want to be at the meeting because I had work to do - and countered those, the "just a crumb" Sabotaging Thought built up. Finally, just said NO CHOICE and went about my business. CREDIT moi. Interesting that the FREE Coke's didn't play in my thinking - I don't drink Coke anymore. Hoping that kind of freedom extends to oatmeal raisin cookies some day.

Exercise time after work was spent cleaning the hard disk on DW's computer which had ground down to unusably slow. That wasn't on my plan. By the time that was done and dinner finished, it was dark when we went to our community garden to harvest tomatoes. I recommend harvesting in daylight if you want to distinguish red from green, LOL. CREDIT moi for laughing it off.


maryblu - Waving back; anticipating a tale.

onebyone - Yay for arms and legs and torsos! And many Kudos for all the credits you've accepted. Your head is certainly in a good, solid place to be so comfortable that you didn't gain 5+ pounds overnight.

Joy (gardenerjoy) - Neat choice of the grilled veggies at the Southwestern themed restaurant. Thanks for the reminder that renovation comes with sticker shock; that's in our near-term future and I'm worried that we're letting our dreams grow beyond my willingness to invest too much in the house.

Shepherdess - Good work helping your DH take those walks that help the healing of replaced ACL. Those "hunger" thoughts do have a tendency to try to creep back into our brains.

Beverlyjoy - As always, Kudos for your "willingness." Good job juggling your plan to face the changing realities of your day.

Debbie (Lexxiss) - Ya' did good to avoid getting emotionally involved in your DH's second dinner. Kudos for that as well as Kudos for not having a second dinner yourself. We can't let other people's stuff affect our journey.

Donna (new2me2) - Ouch for the root canal and Ouch again for another 5 days of liquid diet. Sending supportive thoughts that you weather the pain and get your mojo back.

Woodland - Yay for outing the Sabotaging Thought, "That tasted so good, I want more !!" Once you're on to it, it hasn't a chance to get you.

Houston2Command - Yep, you are certainly not a failure. Kudos for recognizing your successes. And more Kudos for making the remarkable decision to upgrade your friend from being a too-friendly Diet Coach to a helpful one by paying her! What a constructive idea.

Amber (AmberPr) - Art classes is a neat reward for a mini-goal. Have you drawn/painted before? I'm a believer in the notion that losing no more than 2-3 pounds a week is easier on the body (unless medically supervised) for a bunch of reasons. The most important to me is that the body doesn't only lose fat, it loses muscle. And that includes heart muscle, unless you continue with a balancing amount of exercise to keep regrowing it. I've heard of "starvation mode" many times, but for myself, never went below about 1000 calories a day shortage, so never had to deal with it, if it exists.

newbebop - Yep, posting is MUCH more important than personals; good choice. Congrats on the pounds and inches gone forever. And Kudos for giving yourself credit - I still find that one difficult.

Readers - day 36
Build More Confidence

Now, take a look at the changes in your thinking. Before you started the program:


How often did you fool yourself? (It won't matter if I overeat once. Calories don't count if I eat crumbs. I can't have a good time if I don't eat what I want. It's okay to eat this because I'm upset. I've strayed, so I may as well blow it for the day.)
How often did you dwell on injustice? (It's not fair that I can't eat like other people. It's not fair that I can't eat whatever I want. It's not fair that I have to diet.)
How often did you let your concerns about other people stand in the way of doing what you needed to do for yourself? (I can't inconvenience others. I have to keep them happy. I can't turn down food they offer me.)
How often do you have these kinds of thoughts now and how do you respond to them when they do arise?

The Beck Diet Solution, pg 240-241.

Lexxiss
09-01-2010, 06:52 AM
Hello Beck friends:wave:

I had a sane food day yesterday. We went on a 40 mile bike ride. *credit* for taking only healthy food when I had to shift from the stay home plan to one on the road. *credit* for resisting urges to go out for dinner and celebrate bike victory and instead to come home for a very healthy and satisfying meal. BTW-I discussed with my DH how his second dinner affected me the night before-not that he shouldn't do it, but that it did hurt my feelings HOW he did it. He seemed to understand.

BillBlueEyes, my DH has been known to pick tomatoes with a headlamp-I don't recommend it! Very interesting correlation between justifying the cookies and a resentment about the meeting. *credit* for resistance!

newbebop, Yay! for recognizing that posting is more important than personals….and for bursting out of your funk. Keep working on that elliptical! DH and I went on a long bike ride yesterday and he had a harder time than I-even though he's in better shape overall. I just put more time in on the bike.

onebyone, great list of credits! Hope you are desalinating!

Donna (new2me2), I hope you are feeling better today! I went through the drawn out process with my teeth several years ago, so I feel for you. I cried at my first appt. when I realized the task ahead. ..recognized that it had a lot to do with my path of weightloss and am glad I did it. *credit* for hanging in there during a rough time.

Houston2Command, great job getting into the "solution"! Recognizing your progress AND giving yourself credit is so important!

gardenerjoy, so nice to hear "my tastes have changed". Continuing habits is a very powerful thing! *credit* for such a good lunch choice.

Beverlyjoy, "willingness to try" is such a positive thing! I really find reading specific chapters helps me get through rough moments.

Shepherdess, I thought of you on my long bike ride...sheesh...running it would be amazing. I, too, find my skills regarding my relationship with food are much sharper when I'm posting everyday. Hoping you can find a way to work around a slow connection.

Woodland, your thoughts on crediting yourself helping to not have to look outside yourself for pats on the back is very powerful. I had never thought about it this way before. Great job resisting sabotaging thoughts!

AmberPr, I certainly don't ever get to starvation mode, but I have noticed that I am much more content staying OP when I am realistic about calories. When I cut it too short, I get agitated. *credit* for a realistic September goal.

maryblu, :wave: See you in September!


GosfordGirl
09-01-2010, 07:50 AM
Hi Coaches
I got home late (as is usual on a Wednesday night) and put off posting until September hit the States. Will post quickly before I need to get sorted for the evening.

Today I ate well on plan even though in a strange environment and had to carry food so credit. I read the Beck green book again last night - it is really good to help stay focussed and on track. My sister (who has returned from the OS adventure) comes tomorrow and will be here till Sunday - I hope (plan?) it doesn't lead to off diet eating. I find it difficult with family because of old habits and eating as celebration. Will report on how it goes. She was sad about Bonnie but understood. I ate on plan today but I feel heavy - it will be interesting to see what my weight is tomorrow morning. I am feeling really anxious for some reason - hope it settles.

It is great to have read all your posts - have the next two days as rec leave so hope to catch up with personals

Progress - :df:
- I motivated myself by reading A&R cards - Yes
- Consciously gave credit for positive eating / exercise behaviours - Yes
- Limit junk food to once per day - No junk food
- Made food plan - Yes
- Logged food soon after eating - No
- Food on-plan - Yes
- Ate seated every time - Yes
- Ate mindfully & slowly & put down fork occasionally - YES
- Weighed myself - Yes - down - 208.4
- Read the Green Book - YES again
- Exercise - No! - need to work on this

Working on - :running:
Still putting exercise back on the agenda

Have a good day Beckies
-----
Cheryl

gardenerjoy
09-01-2010, 10:18 AM
I met my exercise goal for August! As a reward, I'm getting Ellen Barrett's Skinny Sculpt DVD. It appears to be a nice flowing toning routine that will be a different approach to try on my strength training days.

Off for our volunteer day.

WI: +0.7kg, Exercise: +60 1800/1800 minutes for August, Food: 80%op, Read my Advantages and Responses: yes

new2me2
09-01-2010, 11:30 AM
Nice reward gardenerjoy!

The doctor couldn't see me until this afternoon...or more acurately if I wanted to drive to the after hours clinic last night I could have seen her last night, but really didn't want to do that, lol. So, I'm back at work and will see her later. I'm still feeling off though so it will be good to get checked out.

I'm down ANOTHER POUND today. Weight: 139.8. This is much faster than I'd like. I haven't been able to exercise much either, so I fear there might be a little muscle going too. I'm still tracking my calories and WW points. I'm using all my daily WW points and some of my weekly every day, and the calories figure to be between 1000 and 1200 every day, so I'm not really sure why the big drops in weight...it wasn't doing that before. The WW daily points give me around 1000 calories...the added weekly points about 100-200 more per day.

On a whim, I pulled out a pair of pants from the back of my closet...haven't worn them in 2 years. They fit! Comfortably! My goal over the next few weeks is to weed out my closet. I'm going to try on every single item in my closets and get rid of anything that is too big, doesn't fit right, or is something that even when I was skinny didn't wear much and probably won't again.

Houston2Command
09-01-2010, 11:46 AM
BillBE - that reminds me of the old saying "there is no such thing as a free cookie"

well, that isn't exactly the saying but it shall be from now on! good job not making it a choice.

so I've set some concrete goals with concrete rewards. I upped the ante on paying my friend. she gets serious bonus bucks for me meeting my goals! and they incrementally get better as the work to get the weight off gets harder. and i added a big bonus if we get there by Christmas! I'm not worried about that last one but it keeps her from thinking it's okay if it takes years. not okay.

Credits for working out and extra circuit.
Credit for eating 100% on plan
Credit for writing it down AGAIN!
Credit for being positive about the numbers.
Credit for planning to go to the gym today when I usually skip Wednesdays for bad reasons.
Credit for reading cards.
Credit for cleaning my cupboards last night. (not diet related but stress related so it ties and I give CREDIT!)

Let September be long and let us leave lots of pounds behind in it!

onebyone
09-01-2010, 12:17 PM
Hi Coaches.

I weighed myself this morning: 273.6 (+3lbs)
down 2lbs from yesterday's weigh-in. credit for :goodscale:

I have my food planned for the day. credit

I am going to move my body to either the DDR or the Walk it Out wii games for 20min today as well.

Yesterday was a tough day. I ended up under the gun to get stuff completed before I had planned on doing so. I'm going to have to do a big Oh Well to most of my clean up plans for the studio this week. The school is waxing the floors and painting the classrooms which means the ceramic room is the go-to "empty" space to store the furniture from the other rooms which makes it unworkable in there. I was told furniture will start to show up tomorrow. Today I can't get there until after 4pm as my customer will be getting her family tree painting from me around 3pm. I think I may as well just stay home and work on the other two commissions and my sculptures. I made no progress on them yesterday at all. Maybe I can get most of it done today.

While I was at shool yesterday I was waiting to meet a person with a $chq for me and she never showed. Later I called and found out my cheque still had to be signed so she couldn't get it to me. By the time I heard the news I had missed my lunch and was well on the way to missing dinner. I had 2 volunteers coming in, one brand new, and I just wasn't sure when I'd get to eat, or how, as all my $ was tied up with the cheque that never showed. Luckily my long time volunteer volunteered to feed me so I ate off plan but had what he was having and discovered that I ate SLOWER than he did. credit He is an x-overweight guy (he told me that before) so I couldn't tell whether I was eating normal and he too ate fast like me or whether I was actually consuming food slower. Anyway, at that table, I was the slow one. I was fine then until the busride home. I had a pop. and then at home I had an other pop-a cola beverage which I asked my DH for. Two off-plan drinks. Oh Well.

I feel like I haven't been sticking 100% to my foodplan for a few days now. It keeps shifting on me. I've now run out of fresh fruit so need to get some more. I'm getting worried that Friday's weigh-in will be a weight higher than last Friday's and not less like I want it to be. I'm also just generally worried that my foodplan isn't working. This whole paragraph is one big sabotaging thought isn't it?! I'm on DAY 10. That's DAY. 1.5 wks. I really shouldn't be evaluating the efficacy of ANY foodplan before I have given it a go for a month so to :witch: banish the sabotaging :devil: thoughts I am adding this to my current foodplan:

Check back in about whether this plan works in 2.5 weeks from now.
"Works" = 4 - 12lb down from my start weight.

I can say it's working in one way as I am now exercising, something I haven't done regularly in close to a year. credit for :carrot: this very positive development.

Shepherdess
09-01-2010, 12:26 PM
Happy September everyone. Yesterday was the first day since June that I drank my tea hot instead of pouring it over ice, so fall must be here. Itís just about perfect weather, though. I donít think it got to 70 yesterday. It was a nice day for a run!

I had a good eating day yesterday. My goal yesterday was to pay attention to craving/desire/hunger every time I wanted to eat. Oddly enough, the only times I noticed that I wanted to eat was right before scheduled mealtimes when I was actually hungry. None of this between meals need to nibble that Iíve been having. Apparently my cravings are like cockroaches and scatter when I turn on the light of reason.

It is peach season right now and I picked up some fresh Colorado peaches at the farmers market over the weekend. Peach ice cream pie is one of my DHís favorites and so I made him one. He even has a peach ice cream pie dance. So I had some peach ice cream pie on plan and loved it. Iíve worked the remainder of the pie into my plan as well.

Woodland, kudos for recognizing that that pesky giving-in muscle is testing you. The good news is that if you ignore it long enough, it will eventually go away. (Thatís also my strategy with housework, but apparently it doesnít work for that.)

AmberPr, sounds like you have a great mini-goal. Kudos for recognizing that slow weight loss is important. I hadnít heard about the problem the Biggest Loser contestant is facing, but there is a whole lot of research out there to support that those who lose slowly have a better chance at keeping it off for the long haul.

Maryblu, canít wait to hear your latest adventure!

BillBE, your oatmeal cookie dilemma reminds me of a Beck blog I just read: http://www.beckdietsolution.com/library/BLOG.asp?SessionID={600FCC9B-6BC8-4397-9888-19FFC2D115C8}. My hope is that if I use NO CHOICE enough, eventually it wonít be such a struggle and I can put my attention towards things that actually matter.

Lexxiss, staying home for a healthy satisfying meal sounds like a great way to celebrate your bike victory! Kudos for talking to your DH about his second dinner. Itís great when those around you understand what youíre going through and can support you.

Seadwaters, great job staying OP in a strange environment. And great job recognizing the upcoming struggle with your DS in town. I have a tough time with my family too. Youíre right that planning is key.

Gardenerjoy, congrats on meeting your August exercise goals! Sounds like you have picked a great reward and itíll be good motivation to meet your September exercise goals as well.

New2me2, congrats on fitting into those pants from the back of the closet. Kudos for looking carefully at your plan in light of the mystery weight loss. I wouldnít worry too much about losing muscle. You may be losing some, but it will come back quickly once you can return to exercise.

Houston2Command, yay for responding to stress by cleaning out cupboards! Itís much more productive than eating. Kudos for a long list of credits and for thinking up creative ways to motivate your diet buddy.

MaryContrary
09-01-2010, 01:34 PM
I sure am glad I have you guys to write to . . . I don't even know where to begin. As is always the case with me, once the real work starts I lose momentum / get bored. I feel like Starling felt (sometime last week?) -- "okay, this has been a great experiment, let's try something new."

Amazingly, I feel this way about my dissertation and NOT the Beck Plan. Of course, sometimes I get bogged down in details and let things slip, but I'm seeing results here. I'm feeling results. But juggling the real work required to write a dissertation has triggered my avoidance tendencies, which is transferring over to a general UGH-ness with the whole of my life, and some slippages with eating. :p I always do this. I know I always do this. But I hate doing this.

The only way to combat the feeling is for me to face my work-goals set this week, get back on track, move on (Hmmmm . . . sounding like Beck!). ::sigh:: So I'm going to do this.

Beck-Plan-goodness: yesterday I got the DP to measure me. I have no previous measurements for comparison, but now I have something to work with. This morning, even in my pre-coffee haze, a solution to my scale dilemma emerged (thanks to some shower-clarity): I decided I would use my analog scale every day, and do a more official weekly weigh-in at the gym (of course being really consistent about when I do this). This will have to do until I can afford a digital scale. So, this morning, I weighed myself for the first time since beginning Beck.

It felt good to weigh-in. I came in at 201.5, which is really good, considering I was weighing 210-215 at the beginning of the summer (on doctor's scales). Okay, I feel good about it, and hopefully will feel even better when I can see the loss consistently, from the same scale.

Plus, there's less arm-jiggle! Yay!

So I struggle, but I love seeing how Beck principles apply to my dissertation. It gives me impetus to keep going with Beck, knowing that it will only help other facets of my life.

THANK YOU, Starling, for the wonderful story. The butter comment made me think of something my granddaughter says: "Mary, you're not fat, you're just soft."

Have a wonderful day, and happy September!

Alma4343
09-01-2010, 03:53 PM
Hello Everyone, I haven't posted for a while, but I have been reading them. Welcome to September. I have found myself slipping a little, going slightly over calories, eating slightly off plan. I am working on identifying sabotaging thoughts. This is really hard for me. I think I mostly just let my mind go blank and give in.

Went to a friends graduation dinner, order healthy dinner option, but ate the bread. I have pre dinner bread as one of the never do that rules. For me none is better than a little. Then, instead of the one planned drink I had 2. So, I have some work to do here

Today was weigh day and I lost 0 lbs, which I expected even without the slipping I had lost 3 weeks in a row which is rare for me. I measure monthly and need to do that one day this week.

Credits:

Ordered healthy at friends dinner
Exercised


MaryContrary: I know what you mean about getting bored quickly. It was actually in a personality test I took for work. Basically, it said I am great at the beginning of a project to organize and motivate, but let others take over. Unfortunately, there are no others to take over my life ;) Hey, but good you are not bored yet with the diet, credit for that. And, Congratulations on the weight loss.

Will try for more personals later. Hello Everyone!

Have a great week. Getting closer to the weekend!

maryann
09-01-2010, 04:23 PM
Lunchtime. Credit moi for eating in my classroom, slowing down, enjoying it with intention rather than wolfing down in the lunchroom with malcontents. Back to School night last night. I teach 8th grade. I was discouraged at the turn out of parents and became discouraged with my job. I seem to be on the frontlines of constant apathy. This made me doubt myself which turned to doubt of food. Will losing weight really not fix all this? Than the color of discouragement painted all of my life so by this morning I felt defeated.
BUT what were my actions, not my feelings you ask? I stayed on program, apologized to my kid, showed up with a plan and a smile at work . I acted as if I had a shinging sword I could hold into the cave of ignorance. Credit moi.
BillBlue: obviously I am glad there were no cookies at back to school nite. I would not done as well as you. Congrats.
Seadwaters: weighed heavy myself even though I am "on plan". The process is the gift not the result sometimes.
gardererjoy: congrats on excercise. The benefits are enormous.
shepardess: nice cockroach analogy.
marycontrary: the old saying "each journey starts with a single step" never impressed me because it was never the first step that baffled me. It was always the 250th step that stopped me as a result of my constant self questioning. I will today until I have concrete evidence to alter my route.

Starling
09-01-2010, 04:49 PM
Hi All :wave:
Yesterday was DS's first day at the private school. I'm in charge of driving him there (DH will drive him home) and I'm a very nervous driver so I got up extra early. I made sure I'd had my coffee, a good breakfast and my brain was working -- I need to be alert and have good reaction time. Parts of the drive are beautiful country roads but parts are trafficky with like 17 lanes going every which way :eek:

So I started my day 2 hrs earlier than usual. :dizzy:
Came home and had a whole kid-free day in front of me. I have a year before I start looking for work outside the home, and there's so much I want to get done in that time. So I spent the whole day painting furniture, cleaning out my closet, working in the garden...I missed checking in here and at my blog. Managed to stay on plan but I was surly about it :mad: and even surlier today! :devil: Realized I pushed it too hard. <Credit> for recognizing the sabotaging thoughts (perfectionism).

It's good to be back and to catch up on your posts. It helps with the surlies :lol:

madrikh
09-01-2010, 11:45 PM
Hello everyone,
I've enjoyed catching up on some of the latest posts. This is a great place for encouragement.
I haven't posted for awhile as I've been in a nasty battle with depression, but here I am.

Someday I will figure out how to post personal responses, because I learn so much from them.

Planning my food: credit
Eating on plan: so-so, about 80% (my appetite has really diminished lately)
Exercise: yoga class today, credit
Read my cards: no
Sat down to eat: credit
Paused between bites; credit

WI: 161.4

Marci

AmberPr
09-02-2010, 12:02 AM
Hello everyone!

Super quick post.

Good day today. Stayed within calorie budget. Tomorrow will be a tuffer day - shopping in the "Big City" with my DD. School Clothes shopping. Fun Fun!!!

Wouldn't it be cool if an ipod/ipad could be used to weigh stuff... it would be a great travel partner.

Credits: 2 walks, weighed myself, ate good, tracked all food, feel good!

BillBe: You mentioned in your post to me about not going under 1,000 calories. What do you mean by that? 1,000 less than your maintence allotment?
Good Nite!

Woodland
09-02-2010, 12:22 AM
Hi Everyone,

My biggest credit of the day happened this morning. I had a disappointment when it didn't work for me to go to town. I wanted a 'day off', some time away from chores and responsibilities. In the end, I stayed home, and got a lot done - powered through. It helped when I thought about naming my emotion, and solving the problem, so that it didn't impact the day's diet skills. :carrot:

I'm so happy I found Beck. I looked for a long time for a program that spoke to my food issues. Yeah !!

Hope everyone is having a nice evening. Your words encourage me always.

Woodland

Nature Girl
09-02-2010, 01:43 AM
I have been lurking/sampling various threads since I sigined up a while ago and this Beck thread seems really supportive and action oriented--just what I need! I'm starting myself a September challenge, to do a Beck day daily and keep the momentum going, in terms of eating, exercise, and behaviors. I'm realizing that I can't wait for everything to be just right before I start--so what if I'm in Physical Therapy for a calf and shoulder injury and can't hike, walk a lot, etc--I will consider the stretching and strenght work I'm doing for PT my exercise for now and stay faithful to that.
So plan for tomorrow: Shop for healthy foods, meet with my coach, email a potential personal trainer, do my exercise, read my cards, eat sitting down, give myself credit, and plan. A long list but most seem very doable considering the flexibility in my daily life right now. Progress report tomorrow!
Thanks in advance for listening, and andy good thoughts you can share.

BillBlueEyes
09-02-2010, 06:08 AM
:welcome: Nature Girl :welcome:

And, in case you didn't get one of these nearly two years ago, :wel3fc:

How did you discover the books by Dr. Judith Beck?

BillBlueEyes
09-02-2010, 06:13 AM
Diet Coaches/Buddies - Dinner. On the patio. With gazpacho. CREDIT moi. I haven't a Clue why it's so much fun to write that. Obviously a play on the guesses of the board game, Clue, but methinks I also revel in my childhood memories of playing that game for hours. And I really like gazpacho. After a spell of being too cold to sit outside, last night was almost too warm. Part of doing the Beck stuff is that I'm spending more time just appreciating the moment. Dinner on the patio chatting with DW is one fine moment.

After gym (CREDIT moi) we climbed a tall structure to watch for migrating Nighthawks (CREDIT moi again just for the activity). The name is odd because they aren't hawks and they don't fly at night but rather at dusk when the insects are buzzing. They're almost as agile as bats catching bugs in the air as they fly.


onebyone - Yep, it takes time to know if a food plan is working. I do sympathize with the desire to see results NOW! Hope your "$chq" gets signed ASAP.

Joy (gardenerjoy) - Meeting a month long goal - particularly a tough one ("800/1800 minutes for August") is a big deal. Yep, worthy of a reward and your Sculpt DVD seems ideal; Kudos.

Shepherdess - Gotta steal, "my cravings are like cockroaches and scatter when I turn on the light of reason." That said, now I'm real-bad-like craving some peach ice cream pie. And wondering if you'd supply the YouTube link to the "peach ice cream pie dance," LOL. (Is that peach ice cream make into a pie, or a peach pie with ice cream, or what?)

Cheryl (Seadwaters) - Hoping your weigh in settles the anxious feelings. It struck my funny bone reading that you were waiting "until September hit the States."

Debbie (Lexxiss) - Monster Kudos for having a talk with your DH instead of letting the hurt fester until you found yourself eating about it. Perhaps Beck should have a chapter titled, Talk It Out.

Donna (new2me2) - Yay for shopping in your own closet - that's a neat NSV. Hope your doctor's visit went well yesterday afternoon.

Woodland - Methinks you've fingered the key to all of Beck with, "naming my emotion" - thanks for that. Once named, the power just dissipates.

Houston2Command - LOL at "there is no such thing as a free cookie" - I'll remember that one next time we come face-to-face. I just love it that you've making your Diet Coach work out for both of you.

Amber (AmberPr) - I shudder at the thought of going shopping with my DD, but take your "Fun Fun!!!" as positive. Hope it went well. Re my 1000 calories: I did mean a 1000 calorie deficit. For me that was about 1800 calories total at my high weight. As I lost, the deficit declined since I kept my eating plan constant and let the rate of weight loss decline to zero. I declared I was done when my body hadn't lost any weight for a month.

Alma (Alma4343) - Kudos for outing those Sabotaging Thoughts; they need to remain unnamed to do their dirty deeds.

Marci (madrikh) - And you beat out your "nasty battle" to post here - what a good step, Kudos.

MaryContrary - Yay for getting measured and weighed - good to have a concrete baseline so you can't avoid acknowledging your successes. Kudos for bringing your bogged down up to the light so you can get on track - yep, does sound like Beck. Can't imagine a more supportive thought than your DGD's "Mary, you're not fat, you're just soft."

Carol (Starling) - Bon Voyage to you and your DS. LOL at "the surlies" - hope they withered in the light.

maryann - First, my thanks for remaining on the front lines as an 8th grade teacher; I know the system is making it harder and harder so I appreciate those who stay on the job. And Kudos for a stellar response, "I acted as if I had a shining sword I could hold into the cave of ignorance."

Nature Girl - Yay for your "September challenge" - so good to have clear goals that you can follow on a daily basis. Neat that you have a real life Diet Coach; let us know how that is working out. Kudos for giving yourself credit for all you're accomplishing right now. I'm glad that you've joined us.

Readers - day 36
Build More Confidence

It's important to continually take stock of what you've learned and the progress you've made. You need to recognize that you've lost weight because of your own efforts. You can continue to make this happen. Reinforce this idea by writing in your diet notebook exactly how you're different, as Brenda did.

The Beck Diet Solution, pg 241.

AmberPr
09-02-2010, 08:38 AM
Just another quick pop-in before I head out this morning. Jumped on the scale 197.6 - new low!

Thinking about Credits/Cheers after reading a few posts. I really feel that it is so important for us to be recognizing those in ourselves instead of waiting for others to acknowledge them. It becomes an empowering skill and a "self"confidence builder.

Beverlyjoy
09-02-2010, 10:51 AM
Hi....the Weight Loss Fairy touched me with her magic wand....as I am down two pounds from last week. I can't see how - but, I'll take. Still struggling - but, I will not give up.

I ate a healthy breakfast, got out my journal and will push through the day.

Have a good one.

new2me2
09-02-2010, 11:27 AM
Welcome Nature Girl!!!

Well, I think I have "turned a corner"...I'm feeling soooo much better today. It's almost like I'm a new person, lol. The doctor thought all was well, but perhaps I had a little sinus infection (used to get them a LOT), but also wasn't worried because it's covered by the antibiotics I'm on from the teeth. The stuff on my tonsils were just calcifications (that's not the word she used, but it means the same thing I think, lol)...she asked if I was dehydrated recently. Thinking back, um, yeah, probably, lol. I know I wasn't drinking enough water while at home and especially after each of the dental visits...I was more worried about getting calories in. She LOVED my hair...said it looked very healthy (I'm interjecting it here because that's just about how it came up in the conversation...completely unrelated to anything, LOL!) She couldn't explain why the calcification suddenly appeared after the tooth extraction, but dehydration seems a plausible answer. I made sure I drank a BUNCH of water yesterday, and coincidental or no, today some of the white spots are gone. She didn't remove any, and said that they generally fall off by themselves.

She also had me take my allergy medicine yesterday, and that really did seem to help some of the other little minor symptoms I'd been having.

Also coincidentally... I did NOT lose weight today, lol. So maybe it was just water loss from being dehydrated?! :?: I don't know. I'm holding at 139.8. I'm going to TRY not to gain any back, but if I gain a pound I won't be surprised if it was indeed dehydration.

I haven't been exercising at all, but I feel like maybe I MIGHT be able to do a little Walk It Out later...I'll put it on slow songs just in case. :)

onebyone
09-02-2010, 11:49 AM
Hi Coaches

I was just "off" yesterday. I worked in the morning at home then it got superhot here, which I don't mind so much (we've had a lot of hot this year so I am pretty used to it) and I just flaked out until I had to walk to the mall to deliver my painting to my customer. She loved it and asked me how muh and I said $125 , up from the $100 I had told her earlier, and then she wrote me a chq for $150. And she told me I should be charging more and then I got into a defensive stance and explained my pricing theory to her whih all the while I was doing it felt *awkward*. In the end I felt bad wondering if I am devaluing myself but knwoing that selling your work at a farmers' market means the lries must be very "reasonable" and if my work were to be sold ina gallery, what I sold to her at $150 would become $300 in a gallery and I, as artist would get 50%, $150. Unless they sold it for more of course... but galleries. 50% to the artist and some places split 60/40 for the gallery! Hello?

Anyway I just felt deflated after that and came home and felt sore and achey and restless and I didn't get a torso made and I didn't get to the school and my friend was supposed to pick me up to go to the site of the festival to meet the organizers and he called at the last minute to tell me he couldn't come and it was too late to get there by bus by then. And it was hot. I ate willy-nilly. Not on plan, not wanting to care.

This morning I feel like I am more off than on my foodplan but at least I ontinue to try to self-correct
1 credit for caring.

I have to go get a sculpture done. So far, I am on plan today.:carrot:

gardenerjoy
09-02-2010, 12:09 PM
My weight's moving the wrong direction the last few days, so I took out the 1400 calorie card in the Food Mover and put in the 1200 calorie card. Pretty cool to have that quick of a way to change plans. I could see myself swapping between those two cards several times a month depending on how fast or slow I'm losing.

WI: +0.25kg, Exercise: +60 60/1800 minutes for September, Food: 90%op, Read my Advantages and Responses: yes

Welcome, Nature Girl!

onebyone: sorry for the funk. You know you're worth it so here's a cheer for the credit for caring! It's not just artists who don't charge enough -- I took a class for women entrepreneurs once and none of us charged enough. We learned that men make the same mistake, too, but women do it more.

new2me2: glad that your doctor's visit went well and hope the water continues fixing things!

Beverlyjoy: yay for the presence of the Weight Loss Fairy. Great job on starting the day well with a healthy breakfast and your journal.

newbebop
09-02-2010, 01:57 PM
Reading all the ups and downs of my fellow becksters really has me wishing I had some time today for personals. I Love the sound of "Dinner. on the patio. with gazpacho." I am SO happy for those sliding down the scale as their tickers reach new lows. I commiserate with those whose are maybe standing still or heading the other direction. So to all big hugs, congrats, and motivation!

I took a nice long walk this morning. And my body reminded me I had passed on too many days. I just love the morning sun coming over the countryside. it was foggy this morning and there were dewy spiderwebs a plenty. Just Beautiful! I have been slipping with writing my food down ahead of time. Going to work on that. Off tonight for a weekend for a visit to my Dads. I am setting up some guidelines (rules) for eating that I plan to follow, and packing some healthy go to snacks. And hoping for some serious resistance muscle workouts, as my dads new wife LOVES to cook.

Processing another batch of salsa before I go. Yellow tomatoes with half the batch with habaneros. mmmmm. Finally cooled off enough outside to boil again. ;-)

Houston2Command
09-02-2010, 05:53 PM
just checking in for today. doing great. feeling great. staying positive. Credit.

not looking forward to a long weekend that throws my workouts off schedule and messes w/ my food. I have to work on my resistance muscle and plan plan plan. glad i'm considering this now.

sorry so short. see y'all tomorrow.

MorganleFay
09-02-2010, 06:01 PM
Hello Becksters...

I've been away for a while...life is getting in the way. The job front is very chaotic - my temp job just cut my hours, but I am being considered for two jobs within the company. Also, I spent 7 hours (yes, 7) in an interview for a phenomenal position with the most difficult boss I've ever seen. He even asked me what was written on the bottom of a Social Security Card below the signature line! (BTW, it is "The Social Security Administration of America" in really small type that you can only see with a magnifying glass. Apparently, this is a way to tell a forgery). I think I blew the interview, but I'm not too sad about it - I'm not sure I wanted to work for this guy anyway! I went home so exhausted and mentally wrung out that I comforted myself with my favorite standby...spoons of peanut butter with chocolate sauce drizzled on top. *sigh* I'm back on the wagon today, but the scale went back up to 135lbs after the few days of comfort eating.

No time for personals, but a big hug to all of you! :hug:

Shepherdess
09-02-2010, 06:45 PM
I am loving this nice crisp fall weather. I went for a run this AM and it was perfect running weather. I also got my weights in yesterday even though I didnít feel like it, so credit for that.

DH had a board meeting yesterday evening, so we decided we would go out to one of our favorite restaurants for dinner afterwards. When he was paying the check, he was joking about me being a cheap date. His tenderloin was $20 and the salad I had was $6. Cheap or not, I enjoyed itómarinated root veggies and a little bit of feta. I did have a few bites of his mashed potatoes, but was well within calorie range.

Onebyone, you snuck your post in just before mine. Ouch for all the sabotaging thoughts. It may help to just look at your next weigh-in as information. If the number is down, things are working; stick with it. If the number is unchanged or up, then itís time for some evaluation. Sorry about feeling deflated, but it must be nice to know that someone places value on your work!

MaryContrary, yep, these Beck principles apply to so many things. Thatís why CBT is such a useful therapy. Sounds like you have a great solution to your weigh-in problem and as a bonus, itís another reason to get to the gym. Best of luck on that dissertation.

Alma4343, great job ordering healthy at dinner. As for the off plan bread and drink, well weíve all got areas to work on. Kudos for having such a positive attitude to a disappointing weigh-in.

Maryann, a round of applause for our hard-working teachers out there. Itís a tough job and even tougher when you donít feel like you have the parentís support. Great job putting the disappointment behind you and coming back with a plan and a smile!

Starling, there are a number of us here who struggle with that perfectionist. Kudos for recognizing it for the saboteur that it is. Great job staying OP with a major change in schedule, even if you werenít happy about it.

Madrikh, hugs while you are battling that depression. I hope that yoga class helps; itís always been great for my emotional health. As for personals, give yourself time. Itís tough trying to figure out how all this Beck stuff is going to fit into your life.

AmberPr, best of luck with your ďBig City.Ē Itís always tough with all the added stimuli. Kudos for staying OP and for getting in your exercise. Congrats on a new low!

Woodland, yay for naming that emotion and finding a solution. If only I was that sane about my own emotions. . . Great job powering through and getting stuff done in spite of resentment about staying home.

Welcome NatureGirl! Great job taking the Beck plunge even though things are not ďperfect.Ē Like so many other things in life, there is no ďperfect timeĒ to start. Ouch for a calf and shoulder injury and the resulting PT. My DH was in PT over the winteróhe called it Physical Torture. Another friend said it made her eyeballs sweat. So yes it does count as exercise, and in the end, both are better for having suffered through it.

BillBE, yay for enjoying the moment, and your gazpacho dinners on the patio sounds like a great moment. I love the image of agile Nighthawks catching insects at dusk. Kudos for finding creative ways to get some bonus exercise.

RE peach ice cream pie: homemade graham cracker crust, 3 cups sliced peaches (more never hurts), 1 pkg lemon jell-o, 1 pt vanilla ice cream. Let the peaches stand about 15 minutes and collect the juice and add enough water so you have 1 cup liquid, boil it and stir in lemon jell-o mix. In a large bowl, fold ice cream into jell-o one scoop at a time and stir until ice cream is melted. Refrigerate until soft peaks form, fold in peaches and place in graham cracker crust. Refrigerate until the filling firms (a few hours) and serve.

Beverlyjoy, yay for the weight-loss fairy and congrats on 2 lbs gone, no matter how it happened. Maybe he weight-loss fairy just knew you needed some encouragement.

New2me2, yay for feeling like a new person and yay for having such lovely, healthy hair. Kudos for dealing with your dehydration. Glad you feel like you might be up to some exercise. That must mean youíre feeling better.

Gardenerjoy, great job seeing a problem and moving quickly to deal with it. Itís great that you have a plan that you can so easily change.

Newbebop, I love the sound of your morning walk. Yay for having exercise that is so enjoyable! Kudos for planning for your trip ahead of time. Iím imagining your salsa right nowósounds wonderful.

Houston2Command, waving. Great job staying OP while busy and for anticipating difficulties with the upcoming weekend.

MorganleFay, yikes on a 7hr interview. It would be pretty hard to skip the comfort food after that one! Great job getting back on the wagon; we all fall off from time to time.

Lexxiss
09-02-2010, 07:37 PM
Hello Beck friends:wave:

I have noticed lately that my days start GREAT and tend to slip and slide as I get tired….I have great credits so far today, exercise, new bike/hill routine and OP eating. This is a great time of day to do personals and ya'll are helping me. When I thought about which distraction technique to use, posting here seemed logical. I hit an emotional bump and remembered to Name the Emotion….not hungry, just frustrated. It will feel better if I don't eat over it. Thanks all, for being so supportive.

BillBlueEyes,(aka Colonel Mustard), present moment is very powerful ...glad yours included DW, patio AND gazpacho. PS Did you see any Nighthawks?
Cheryl (seadwaters), I hope your resistance muscle stays strong as you visit with your Sister. Old habits are very hard to break with my family, too. *credit* for planning ahead.
gardenerjoy, Congrats! on making your exercise goal. I did, too, and I thank you for helping me get motivated to keep track again. I'm gonna look for a set of food movers.
Donna (new2me2), I'm so glad to hear you've turned a corner. Hope you are getting rehydrated. *credit* for looking at an opportunity for gentle exercise.
Houston2Command, *credit* for checking in today. Your concrete goals and concrete rewards are great! I'm glad your days are going better.
onebyone, *credit* for keeping your goals in mind while dealing with stress. I made a 6 month commitment last year and it really helped me to stay focused on long term results. It pulled me through when I had a "feeling fat crisis" at 6 weeks. Great job committing to Get Back on Track!
Shepherdess, the peaches are so good right now! It's a great time of year here. Great job tasking yourself to pay attention to cravings/desire/hunger. Awareness sure helps-lol "cheap date" and thx for the recipe!
MaryContrary, I get overwhelmed at a point during big projects and I felt yours. Setting small goals for projects helps me, just like losing weight...all Beck. *credit* for perseverence.
Alma4343, *credit* for working on identifying sabotaging thoughts.
maryann, thanks for taking us through a successful thought process. *credit* for working through a time of discouragement without eating.
Carol (Starling), what a great opportunity you have a whole year to work on yourself and your things after working so hard with homeschooling. *credit* for staying OP.
Marci (madrikh), I am sorry to hear you have been struggling with your depression, but glad you recognize that there is lots of encouragement here which motivates you to come and say hello. *credit* for vigilance.
AmberPr, yes,recognizing our own credits is very important. ..and empowering. Cheers! on your new low.
Woodland, "Name that Emotion" sounds like a game show , lol, and I used it today to name mine...then chose not to eat over it. *credit* to both of us.
Nature Girl, :welcome2: to the Beck thread! Yes, it is very supportive and action oriented. *credit* for recognizing you can exercise while in physical therapy. I hope you are on the mend.
Beverlyjoy, *credit* for continuing effort amidst continuing struggles! Cheers for 2 # down.
newbebop, stay strong with Dad's new wife's cooking! Thanks for kind words for all the Becksters!
MorganleFay, sorry to hear the job scene has been up and down. Wow! I don't know if I'd want to work for that boss, either. *credit* yourself for getting back on track.

Starling
09-02-2010, 07:44 PM
Hello Beck People,

This afternoon I made a big pot of brown and wild rice, froze some, and divided the rest into little leftover dishes. Had some tonight mixed with a ton of veggies, including red peppers from the garden. That's unusually creative cooking for me! <credit> MaryContrary, you mentioned brown rice and that's what started it! :lol:

NatureGirl, welcome, and that is a beautiful avatar. Is that pic from Washington State?

new2me2 -- I'm glad the mystery spots have been diagnosed!

Madrikh, best wishes with your battle with depression. That makes it extra hard to keep up a healthy routine so <extra credit> to you for what you are doing.

Continued surly and tired out here! My biological clock hasn't adjusted to the new hours yet. Today I was so frustrated with "being good" because there's been absolutely no change on the scale since I started a few weeks ago! :mad:"This won't work. Might as well quit." :angel: "Well, I'm eating much more healthy than before. I could see this as a maintenance diet." :mad: "Forget it" :angel: "OK OK, so what would it take to help you accept this lifestyle?" :devil: "Birthday cake" :lol: So I got some of last month's birthday cake out of the freezer, wrote it down, and ate it mindfully. It's more sugar than my plan allows, but the # of calories is accounted for. <Credit> for a successful negotiation with my Surly Side.

PS the drive went very well. :D Was surprised to find that DS is quite talkative in the early morning. While we were driving in, he told me his thoughts about the previous day. That was great because I'd been jealous of DH (who drives him home, and gets to hear all the good stories while they're fresh!)

GosfordGirl
09-02-2010, 08:32 PM
Hi Coaches
My sister arrived yesterday I didn't get to post so thought I would try to catch up this morning. Eating with her here has proved to be less of a challenge because she has started the same diet plan that I am on - a great relief. We are both doing well to stay on plan. Still having strange anxious feelings - not sure what related to. It might be a side effect of the diet - not sure. Really hope it passes soon. Weight is heading in the right direction

AmberPr - Yay for a new low! It is a great skill to recognise and appreciate our own progress - I am not so good at it so thanks for the reminder. Hope your day went well
BeverlyJoy - Love the weight loss fairy! I am so glad things are heading in the right direction. Hope the day went to plan
BillBlueEyes - Yep - gazpacho on the patio never gets tired. I will know when winter really hits the northern hemisphere. Wonder what the Clues will sound like for that. Yay for ordinary special moments that make up a life moment by moment.
Debbie (Lexxiss) - Yay for great starts - good pick-up that things start to slide as you get tired. Good to be reminded about naming the emotion. I have been a bit agitated lately for no reason at all and it can lead to off plan behaviour. This list is high on my distraction list too
Donna (new2me2) - Glad the tonsils haven't turned out to be sinister. You are in the wars a bit but you are pulling through well - especially given you haven't been able to exercise. Hope things continue to improve
Gardenerjoy - Yay for having a flexible plan to accommodate your changing weight - it was nice to see the change in your ticker for the start of September - Credit
Houston2Command - Great to hear it is all great! Hope the weekend stays to plan and the resistance muscle gets a workout
MorganleFay - Ouch for difficult interviews and comfort eating. Sounds like you have got yourself sorted out
Nature Girl - Welcome and good luck with your September challenge. It is so true - there is never a perfect time. And PT sounds strenuous. Great plan for the day
Newbebop - Sounds like an idyllic start to the day. Good planning for the weekend - I love having some boundary rules and a list of go-to meals and snacks. Makes life so much more manageable
Onebyone - I am so pleased to read that you are getting commissions and getting back on plan and staying focussed with your work. Sure yesterday you were a bit out of sorts but you are doing so well. It is hard to explain our moral position to people but credit for caring. It is so huge that she loves your work and wanted to pay more! Something to be learned there
Shepherdess - LOL for being a cheap date. I have so much trouble with sabotaging thoughts when I eat out - feel like I have to get the full advantage from it. So I admire your capacity to stick to your plan
Woodland - your post is a great affirmation of the Beck approach to diet skills. It is useful to hear how people use the program

Progress - :df:
- I motivated myself by reading A&R cards - Yes
- Consciously gave credit for positive eating / exercise behaviours - Yes
- Limit junk food to once per day - No junk food
- Made food plan - Yes
- Logged food soon after eating - Yes
- Food on-plan - Yes
- Ate seated every time - Yes
- Ate mindfully & slowly & put down fork occasionally - YES - a lot
- Weighed myself - Yes - up/down - 209.6 & 208 Thurs/Fri
- Read the Green Book - YES again
- Exercise - No! - will do it later today

Working on - :running:
STILL putting exercise back on the agenda

Have a good day Beckies
-----
Cheryl

onebyone
09-02-2010, 10:55 PM
Hi Coaches

Maybe I should go to mapquest and get a new route for my wagon as I seem to have gone offtrack.
:mad:
I'm really peeved at myself. I spent most of the day in avoidance mode. I did get 1/3 of my painting due Saturday done; didn't get the brooch for Saturday done; got one torso made and one more started-one more + legs to go. Now all of this falls on tomorrow when I have to also get the rental car and get in to the school and I got an email from the school about the ceramic teachers wanting to talk. ugh.

On top of this. the Lumiere Festival, which is mostly lanterns and things lit by candlelight and where my sculptures will be shown is scheduled for Saturday night but forecast is calling for rain all weekend. Not sure how things will go though my piece won't be hurt by rainfall. I am using battery powered leds encased in plastic for me.

And also on my mind... DH is getting a phonecall from his employer tomorrow. he's been working somewhere for 7months now and he may be getting the word as to where they want him to be and what department. He was discussing this with his current boss (everyone knows he's just a temp in what he's doing right now) and R thinks he's getting the call to go to join the London England office. I am a bit of a mess right now. You wouldn't know it to look at me and I'm not telling anyone but you guys but geez.

And how have I been coping? well I have a very severe case of hemorrhoids (I promise never to speak of this again) and really I've been in great pain yesterday and today. And then I have the stress of the show stuff and the next-to-impossible schedule this week and the being behind and now the future may be here and so I have been eating. Mostly cans of stuff: 1 soup, 2 cans of stew, walnut pieces, the whole bag (small bag), leftovers from last night, water... eating eating eating. I am going to do 10 min of walk it out next though since I seem paralyzed to do much else. Maybe that will help.

Anyway, my ticker is sure to rise in the am but I know it's not a real rise. It'll be salt. I'm determined to get this weight off of me for pete's sake but I really have got to do a much better job of dealing with stress without using food. I don't think I've made much progress there but credit I have not had the usual binge foods and I have not left the house to get them either. credit I did come here and tell the truth.

I'll keep you posted.

Nature Girl
09-02-2010, 11:06 PM
Thank you for welcoming me so warmly! Bill Blue Eyes, I found out about Beck through Oprah Magazine, believe it or not. There was a quiz about "What diet is best for you" and I tested out for Beck & a couple others, so I acquired the book and found that it made a lot of sense. I'm only on Day 11 (for the third or so time!) but this time I plan to forge through, one Day at a time every day even if I don't thoroughly complete all the details; hopefully I will get enough out of it to change habits and find success.
I appreciate all of your concern for my leg & shoulder issues but maybe I should tell you I think they developed due to spending most of the summer driving to lots of wonderful places all over the northwest to spend time with friends and family. And also, my little secret about PT is: I love it! They drape me with warm, moist heating pads, let me lay peacefully for a while, then gently teach me how to stretch and strengthen. After that there's the deep tissue work, suspiciously like massage, followed by more lying around with various pads, etc.
I did meet with my coach today - i'm lucky to have a best friend who will be great at this, partially due to her gentle but firm personality and partially because she needs the support too, for the same issues, so we will have mutual accountability and will no longer be able to talk each other into heading to Dairy Queen for blizzards.
A personal trainer seems like such a luxury but after trying to many times for so long, I realize (and DH agrees) that I need the expertise and the accountability and probably the money I invest in this will result in fewer medical bills. So I went ahead and emailed her today--I can't wait!!
I think I got everything on my list done today, except planning for tomorrow, so I'll do that soon as I sign off here.
Thanks again for welcoming me and good luck and well done to all of you.

Woodland
09-02-2010, 11:42 PM
Hi All,

I struggled today to not over-eat. Why did I want to?

- I was alone
- I wasn't busy enough
- I felt heavy
- It was windy
- I felt cold, and was reminded that the seasons are starting to change

Why didn't I?

- I kept asking myself if I was really hungry, or was it something else?
- I reminded myself it did matter
- I thought about how difficult it usually is for me to get back on track after I get off program
- I just wanted to avoid adding to whatever was bothering me

Hopefully tomorrow won't be as much of a struggle. Tonight I'll review the Beck section about emotional eating.

Keep inspiring me !
Woodland

MaryContrary
09-03-2010, 12:47 AM
I have had two wonderful days with the Beck Plan, which helps me to stay focused on the goal! :carrot: Right now, however, I just want to share a few credit mois:

* Have successfully completed all ten success skills for two days in a row! Yay!

* Tonight, at my favorite LA eatery, stuck to my plan. As many of you will remember, this is much better than what happened last week. My box of leftovers is currently staring at me, but I felt so happy to say "NO!" that I don't mind it.

More soon, especially personals. Thanks for all your encouraging words and honesty and funny stories.

BillBlueEyes
09-03-2010, 05:47 AM
Diet Coaches/Buddies - Was happy when DW asked me to pick up cumin seeds - I like my walk (CREDIT moi) to have a purpose so that I don't focus on are we there yet? Cumin seeds are one of the great bargains of the spice world; they remain fresh for a very long time before they're ground. And the whole kitchen gets the wonderful cumin smell when we grind it. And I never tire of its taste. Thank you India for discovering cumin and for picking all those tiny seeds and shipping them here for so cheap.

Skipped my afternoon snack (CREDIT moi) because it was close to dinner time. And I needed a little discipline back into my eating; need to focus on sticking a bit more solidly to my plan. Was about to water our community garden when an adjacent gardener reminded me that Hurricane Earl was predicted to dump plenty of water today.


onebyone - Congrats on the sale of the painting and for your customer's admiration of your work. It's hard to set the right price in any business, but whatever you choose, there will be vocal folks willing to tell you it ABSOLUTELY SHOULD be more - and others telling you less.

And Congrats that the future might be upon you - even if not a surprise since I seem to recall that you said a while ago that you'd learn in September. LOL at the mapquest analogy. You hit a bump; you named it; you're moving through it. Good luck with your stacked up deadlines. May you reach into your onebyoneness to pull them all out of your hat.


Joy (gardenerjoy) - Yay for having your multiple plans all ready for a quick swap.

Shepherdess - Drooling over "marinated root veggies and a little bit of feta." Thanks for the peach ice cream pie recipe. I do love my fresh peaches - might find it hard to stop with just one slice.

Beverlyjoy - Never argue with the "the Weight Loss Fairy" - she's fickle at best.

Cheryl (Seadwaters) - Congrats on "heading in the right direction." Neat that your sister's on the same diet.

Debbie (Lexxiss) - Kudos for naming "frustrated" to deflate its power. Yep, "Colonel Mustard" and crew had a good night - we saw more than 40 Nighthawks in about an hour.

Donna (new2me2) - Glad you're feeling better. Gotta admire your calm acceptance of "just calcifications" - as aren't stalagmites and stalactites, LOL?

Woodland - Interesting that feeling the loss of the changing of the seasons is an emotion and that emotion can trigger eating; Kudos for spotting that.

Houston2Command - Yay for "plan plan plan" - the secret of success.

Amber (AmberPr) - Congrats on the new low. Yep, Yay for "Credits/Cheers."

MorganleFay - Good grief! I wouldn't be able to remember what happened in a seven hour interview. Perhaps no other candidate lasted through the whole thing - all went screaming out the door - so you'd better get your thinking done in advance to be prepared for a job offer. Would you accept?

newbebop - Your description indeed sounds "Just Beautiful!" Beware new stepmothers who want to please you with food; perhaps you can let her know how good you find some particular dish so she doesn't notice how much you're eating.

MaryContrary - Yay for "wonderful days" - Kudos for acknowledging them and enjoying that. And Kudos for on plan at your favorite LA eatery.

Surly (Starling) - Oh Yes!! Kudos "for a successful negotiation with my Surly Side" - whatever it takes. LOL at your Sabotaging Thoughts and Helpful Responses; they do keep coming.

Nature Girl - Kudos for completing you list for the day. Your Physical Therapy sounds a lot like a luxury spa to me, LOL. May you be prescribed by your doctor to remain on it for a looooooog time.

Readers - day 36
Build More Confidence

Below is what Brenda wrote in her diet notebook to remind herself of how far she'd come. She added to this list over time. Whenever she had a crisis of confidence, she would read it over to remind herself just how much she had changed.Before I started this program, I couldn't consistently:

Leave food on my plate.
Feel hungry and not stress about it.
Say to myself, NO CHOICE.
Stop eating when I'd finished what was on my plate.
Make exercise a priority.
Stick to my plan.
Refrain from spontaneous eating.
Stop myself from nibbling at my dinner plate on the way to the table.
Eat slowly.
Eat sitting down.
Recognize and responid to my sabotaging thoughts.
Give myself credit.
Limit myself when I ate out.
Be assertive with food pushers.
Put myself first so I could eat properly.

The Beck Diet Solution, pg 241.

new2me2
09-03-2010, 11:36 AM
Good morning all!

Still feeling good today. I was able to do 35 minutes of Walk it Out and at moderately paced songs no less. So that's good news. My low weight is still holding, so more good news...especially today since it's WW weigh in day, lol.

I forgot to look at my home weight for last Friday so I could get an idea of what the scale at WW will say today, but I'm figuring it might be close to 3-4 pounds down from last Friday. We'll see.

So, I'm thinking I'll be getting back to personals tomorrow when I have a little more relaxed schedule.

Tomorrow is the last day of antibiotics and the last day of the stupid liquid diet, lol. Sunday I will celebrate by having some nice soft scrambled egg product at some point. :D :D :D Yum! :D :D :D

gardenerjoy
09-03-2010, 11:50 AM
Credit for staying on my food plan yesterday when everything else seemed to go off plan. That's often a dangerous time for me. Not quite as much exercise as usual, but given that it was nearly 7pm before I started exercise and we hadn't had supper yet, that was still pretty good.

WI: -0.1kg, Exercise: +45 105/1800 minutes for September, Food: 100%op, Read my Advantages and Responses: yes

new2me2: love that scrambled eggs are sounding like a treat to you now!

BillBlueEyes: do you use a mortar and pestle for grinding spices? Or some newer technology? Fresh-ground cumin sounds amazing.

MaryContrary: those are two terrific credits -- yay!

Houston2Command
09-03-2010, 12:23 PM
Woodland - good breakdown. I like the simple why / why not approach. I am going to steal it!

yesterday evening starting around 5 ish was a constant fight the food demon. he wanted me to eat junk. he kept bothering me even as I kept myself busy. he kept saying, you got so many compliments today, eat something yummy. have a drink. he's a jerk.
i called my diet coach. she did not answer home or cell! i was mentally freaking out for a minute. then i talked myself down and decided i was strong enough to handle this moment.
i wish I didn't even have those stupid sabotaging thoughts. grrrrr

so I have these pants -- the ones by which all other things are judged. they were my "skinny days" pants. I use them to judge myself. I put them on today. put them on and zipped them up. on. now they don't hang on my like they did then so I still have work to do but less than a month ago, i could not even get them on. :) yay!

hope everyone has a great weekend. eat healthily!

MaryContrary
09-03-2010, 01:39 PM
Fridays have an entirely different feeling for me, because I have no real job except the exceptionally challenging one of self-disciplined dissertation-brilliance.:genie:

Actually, Fridays kinda stress me out, because, according to my schedule, this is the end of my academic work-week, but because it's impossible not to take this work home with me, I feel an enormous amount of stress because of all the work I haven't accomplished this week. I still don't get how to set realistic academic goals for myself. :sigh:

Okay, but let me be honest with myself: what I'm feeling right now is stemming from feeling like a fraud-poet. Poetry workshop last night wasn't as great as I had hoped. I'm being negative here -- I got some great feedback, and I KNOW the poem I submitted was very rough -- but I'm getting this feeling from the instructor that annoys me. A sort of condescension. Last week he told us that we should be risky, we should be prepared to fall flat on our face. I took that very much to heart. But his tone and actions this week don't seem to genuinely support that workshop philosophy. Grrrrrrr. And he does too much name-dropping.

So I am confronted, yet again, with all the reasons I fled from the "poetry scene" six years ago. I know I have talent. I received an MFA in poetry from one of the top schools in the country. But I despise so much of the poetry world. It pretends to be genuine and I just think so much of it is bull.

These lingering feelings are bogging me down this morning . . . and actually sending me running back to my critical work, my dissertation. I'm going to go turn these feelings to good use, knock on wood.

Thanks for letting me vent. Beck is again going very well today. CREDIT MOI for not letting these negative feelings affect my plan.

:hug::hug::hug: to you all!

AmberPr
09-03-2010, 02:32 PM
Shopping with DD yesterday went pretty well. She picked out some clothes, stayed within budget (+ I had some leftover Christmas gift cards), and I made sensible choices.

I have to say that Beck's has also helped me to be better about money spending. I could have whipped out the debit card and said "oh well." But instead I said, "Darn, we're out of money. We've made some good choices and anything we couldn't get this time, we'll have to plan for the next time.":p

Since I was out of town, it was a little harder to make food choices, but my ipod helped. That program I keep talking about, Lose it, allowed me to calculate different options for lunch. We had Chinese food, so I decided on Shrimp with veggies, and egg roll and fried rice. I plugged that info in and from that I was able to decide that I would have the egg roll, the shrimp, most of the veggies and a little of the rice. I'm sure my logged calories are not exact, but I was able to be in the ballpark!
:belly:

Weighed myself this morning and that looked pretty good. 197. I'm actually staying below 200, and I feel like I'm going to make my Sept Goal! Yeah! I also took out the tape measure - 2 inches off hips, waist, chest since the last time I cheeked. That was really neat to see.

maryann
09-03-2010, 02:36 PM
Good Morning, All. I woke at 4:00 am this morning with my DS, got him settled and tried to sleep on the couch. I feel trapped in the Frost poem "Snowy Evening" which says " But I have promises to keep, and miles to go before I sleep, and miles to go before I sleep" I have done my jobs, been of service to others, tried to grow spiritually, all without using food as a crutch. And I am still not done this morning. I am beat and beat up but I have not dived into food for comfort. So credit moi for planning to sit down and rest for a couple of hours this morning, put in some time at the gym, and get off my back for not being superwoman.
Bill Blue Eyes : I love the night hawk viewing. I promised myself to start using and valuing all my senses not just taste. A night breeze and beautiful evening sky sounds like just the ticket for me tonite.
gardenerjoy - good for you for getting right into action.That is the purpose of weigh ins the Beck program says -use the information to make change, not as a tool for beating yourself up.
Shepardess - I went to a restaurant this week as well and it felt fine to have an appetizer and leave not stuffed.
Lexxis - I am envious of your new bike. I am heading up to Tahoe and will take some laps around a mountain. Looking forward to fresh air.

Lexxiss
09-03-2010, 02:40 PM
Hello Beck friends:wave:

I stuck with my plan yesterday *credit* and am planning for another healthy day. We just picked up 2 cases of Organic Colorado peaches, so it's a work day here. I'm dropping the #s that accumulated during my stressful 6 weeks. I'm actually feeling good *credit* to know I am learning that I don't have to get stressed about a small gain; but to get back to business and nip it in the bud. I was up early and read "The Metabolism System +" New July 2001 edition….not much has changed and it reinforced what I am feeling I want to do this month which is do steep hills in short bursts on my bike. BTW-On my 615am pump up the hill from my house, I went to make a right turn and met up with a good sized black bear! Quick decision-Up or Down?? I continued up, but wished I had a rear view mirror.

BillBlueEyes, 40! Wow! I saw some turkey buzzards up close the other day, but that is the extent of my birding. What did DW use the cumin in? It's one of my favorite spices. *credit* for skipping that snack.

Carol (Starling), I feel like it's brown rice tag now. Very creative, too. I think I'll fit it into this weekend's plan. I think it's very touching that your DS is so talkative on your trips-what a blessing! *credit * successful negotiation with SS.

Cheryl(seadwaters), SUPER your Sis is on the same food plan. I hope your anxious feelings pass very soon. Yay for weight heading in the right direction!

onebyone, take care! *credit* for exercising and for not choosing "the usual binge foods". That IS progress.

Nature Girl, Yay! That your friend, and diet coach will support you in not going for blizzards! *credit* for planning!

Woodland, :shrug: Some days are harder than others , but great *credit* for writing all of that down AND sharing it with us. Yes, "IT MATTERS"!

MaryContrary, Great job staying focused on the 10 success skills! You know, some people are just self centered jerks and it isn't personal. Now I understand it is hard to get through those feelings, because I do it too. Not eating over it must be covered in one of those 10 success skills!

Donna(new2me2), *credit* for exercise. Sending you wishes for continued recovery and sustained weightloss.

gardenerjoy, super *credit* for sticking with it during a known dangerous time!

Houston2Command, great description and great job in your fighting off the food demon. *credit* and congrats! For skinny pants that fit.

Shepherdess, your pie is in the plan for this weekend, with a few modifications to lower the sugar.

AmberPr, I'm just learning, but Beck and money could be a great concept to grasp. Geez! Skinny and rich. Great job being vigilant with your Lose It program while on your adventure.

maryann, ouch! Your morning sounded stressful! *credit* for not diving into comfort with food. Tahoe sounds fun! DH has a family reunion coming up there but I don't think we're going.($$)

Have a great weekend everyone!

Shepherdess
09-03-2010, 04:33 PM
My day yesterday took lots of twists and turns. First I was planning to have lunch at home, but DH needed my help with some things in town so I unexpectedly had lunch out. I stuck with the Caprese salad, so credit for that. We were planning to make curry for dinner (my favorite), but DH informed me that it was going to be a pizza night. I always keep some frozen pizzas and meals (all that fit into my plan) for nights when something comes up and weíre not going to have time to cook. I was doing well resisting a pre-dinner urge to snack when DH called me and asked for my help moving the sheep. They just didnít want to move, and I understood because I felt the same way. But I went out and helped him move the sheep, but before I could do that I grabbed a handful of chips. I didnít know how long it was going to take and just couldnít face the thought of trying without getting something to eat. I did have less pizza than I normally would have. So I donít really know what to do in those kinds of situations, and we tend to have them a lot this time of year. Any thoughts from my diet buddies/coaches would help.

Exercise this AM was working sheep in the corrals. We were pulling the buck lambs out before they become rams.

Itís definitely feeling like fall around here. We had our first night at freezing. I had to cover my zucchini plantóthe lone survivor of my less-than-stellar gardening season. I donít know that it matters since some critter nibbled most of the zucchinis.

Lexxiss, I have the same trouble with PM fatigue. Itís so hard to stay OP when tired. Using posting as a distraction is a great strategy. Great job dealing constructively with an ďemotional bump.Ē Congrats on dropping those lbs. I love those CO peaches!

Starling, yay for creative cooking! Itís frustrating when you work hard and there is no change in scale. I noticed when I was losing, I would have no change in the number and then a sudden dramatic drop then no change for a while. So stick with it and the scale will catch up.

Seadwaters, congrats on weight heading in the right direction. Itís great that your sister is on your diet. Another diet buddy never hurts! I hope your anxiety passes soon.

Onebyone, ouch for all the stress. Itís hard to stay OP while youíre busy, in pain and uncertain about the future. Kudos for getting some exercise and for posting here and moving on.

NatureGirl, I wonít tell my DH about your PT because heíd be bitterly jealous. Sounds like your friend will be a great diet buddy. Food tends to be such a social thing, itís always tougher when your social group still has the same eating patterns and youíre trying to change yours.

Woodland, great job overcoming that urge to eat. I always struggle with those days when Iím stuck home alone and the weather is bad. Sounds like you asked yourself all the right questions.

MaryContrary, yay for two great days in a row! It helps to get some moment behind you. Kudos on sticking to your plan and boxing up the rest. Ouch for the poetry blues. The literary (and academic) crowd can be pretty brutal. Yay for knowing you have talent!

BillBE, I love your celebration of cumin seeds! Indian cuisine just might be the best in the world. Yikes for Hurricane Earl. Iím sending dry thoughts.

New2me2, glad to hear that good-feeliní is holding and youíre getting back into that exercise routine. Yay for the end of the liquid diet being in sight! It sounds like you have a good, healthy plan for a celebration.

Gardenerjoy, great job staying OP on a crazy day. Kudos for getting your exercise in. That takes real commitment to delay dinner just to squeeze in a workout.

Houston2Command, great job using every weapon in the arsenal to exorcise that food demon! Congrats on getting into those skinny pants! I love having a measure like that. It helps with the motivation (and Iíve heard that the food demon cannot hurt you when you wear your skinny pants).

AmberPr, great job using those Beck skills to stay on both your $ budget and your calorie budget. Your ipod sounds like a great tool. One of the most helpful things I ever read about calorie counting is that it is an art not a science. Ballparks are great!

Woodland
09-03-2010, 10:00 PM
Hi Everyone,

I'm happy to report that today went like clockwork, regarding all things Beck. My morning workout was excellent. The new elliptical was just the thing I needed to feel like I exercised every muscle I have. (the brain sometimes is the hardest to stretch :o )

BillBlueEyes: It is one of my 'negative fortune telling' issues when the weather changes. I live in the country, so the roads sometimes get pretty bad when it snows. The wind blows a lot, which makes drifts and visibility can be poor. Each winter I have at least one very scary event happen. So I try really hard to be prepared, both with supplies in the car, and mentally, to be calm and safe during those times. As a result, when the weather starts to change, I have to kick my mental processes up and not get overly scared about the coming season.

Gardenerjoy: Good for you for noticing how, when "everything else seemed to go off plan", you might have trouble with resisting food. Sounds like you are really identifying trouble times and getting stronger.

Houston2Command: No problem, use the breakdown anytime. Simple is sometimes all that is necessary !!

Shepherdess: Your life sounds very nice, being around the sheep. One thing I do for fast 'going out the door' snacks, are Newman's high protein pretzels. I measure out servings into little plastic containers, and keep them around to use in packed lunches. I like them for this because they don't need to be kept cold and won't melt. They are pretty filling too !

I feel encouraged by all your posts, thanks for taking the time ! :D
Woodland

onebyone
09-03-2010, 11:05 PM
Hi Coaches

I'm about to put all the torsos, arms and the set of hips&legs into the car and drive over to my friend's house to finish off my sculpture using the boat into which they will be placed. Everything sure looks good in poieces. It will surely look great when it's all together. it's raining outside but I am alos taking DH with me. Hopefully he can help me get my sculptures positioned and we can leave poor T's house so he can ge3t some rest! He is alos in the show making 3 giant coccoons underneath three even bigger teepee structures made of sticks that he's already surreptitously hidden at the site already.

Oh DH wants to go. I'll check back in later.

Nature Girl
09-04-2010, 12:43 AM
Read my Beck day today and made some decisions about whether I can incorporate it as is; it has to do with fasting to discover hunger limits; considering my trouble with hypoglycemia and needing to regulate my blood sugar...I think I need to be careful how long I go without food, but can respect the need to pay attention to levels of hunger & the difference between hunger, desire, & craving.
Credit (I call em *good jobs* because that's the cliche compliment teachers & parents often give kids-we work to get our teacher candidates to stretch their compliment muscle) to me for doing my stretching, eating sitting down almost all of the time( it's such a habit--a BAD one-- to nibble on the way to the sink after dinner, and one more credit for all the fruit OP I ate & enjoyed; oh yeah, the tomato I remembered to put on my sandwich because there it was on the counter.
Sparrow--I found that photo/avatar in clip art somewhere but it reminds me of my favorite national parks and local places I love to hang out.
Command2Houston - I love how you personalize the food demon--I can just see him on my shoulder, I want to swat him!:devil:

GosfordGirl
09-04-2010, 03:55 AM
Hi Coaches

So many posts! This list is hot. I am glad my sister was on the same plan - made it SO easy to eat and to motivate each other. We went out and bought food yesterday to make sure we had what was needed. I made yoghurt again and the fridge is stocked. A few meals ready to be cooked for freezing for next week so I feel "safe" - Credit. My sister has left and I will have Sunday to myself which is needed. My weight is dropping rapidly - I must have had a lot of fluid on board. But I am enjoying it! A lot.

I am still not exercising - after a day out and about I am sore and tired - but that sort of exercise just wears you out. I need the restorative sort but I am not leaving space for it. Need to give myself a severe talking to.

The national elections are very concerning - it is such a cliff hanger and the fact that after 2 weeks it is still not resolved doesn't bode well for the future. I am rooting for the red-headed, single, purposely barren, woman living in a de-facto relationship but as you can imagine many found her something of a challenge. We won't know until at least middle of next week who is leading our government

Nature Girl - credit for recognising your limits and working your program to fit in with your physiology. Differentiating hunger, desire and craving is a big step. Sometimes I can decide I am not really hungry and eat anyway!
onebyone - you seem to be getting organised for your weekend despite your concerns so that is a big credit. If it looks good in pieces it will be awesome all put together!
Woodland - Yay for clockwork - it takes a lot of planning and preparation to get to that place
Shepherdess - I can't keep chips in the house or I would eat them - but if you live with others that is difficult so not sure what you can do. Except keep the fruit bowl full or have lots of high protein snacks in the fridge (boiled eggs?). Drat for critters who snack on zucchini!
Debbie (Lexxiss) - bears really make Australia seem very tame - we have nothing that big or fierce. All ours are small and lethal. LOL at wanting a rear-view mirror - a very sane desire. Credit for getting back on track and accepting a period of less than optimal eating - and then moving on.
maryann - ouch for beat - and credit for recognising it and having a rest
AmberPr - Yay for staying under 200 pounds in a convincing way
Gardenerjoy - Steady as ever - it is difficult to get into exercise late in the evening
Donna (New2me2) - Yay for finishing the antibiotics and the liquid diet. Hope the "stalactites" and "stalagmites" clear up real soon now!
BillBE - Hope you survive Hurricane Earl - and your garden got watered not squashed

Progress - :df:
- I motivated myself by reading A&R cards - No
- Made food plan - Yes
- Logged food soon after eating - No
- Food on-plan - Yes
- Ate seated every time - Almost
- Ate mindfully & slowly & put down fork occasionally - getting better
- Weighed myself - Yes - down - 207.2. Today is official Tracker day
- Read the Green Book - No
- Exercise - No!

Working on - :running:
STILL putting exercise back on the agenda

Have a good day Beckies
-----
Cheryl

BillBlueEyes
09-04-2010, 06:15 AM
Diet Coaches/Buddies - Hurricane Earl passed with barely a whimper. I slept through the night without waking to high winds or heavy rain - plausibly just enough light rain to water the garden.

I walked to the grocery store after dinner because we were without our evening snack of fruit. First time I've ever carried a watermelon in a backpack. It wasn't that heavy, but it was a large lump in the small of my back. CREDIT moi for the walk, and for not buying grapes. I have to tighten up my evening regime; I've recently been buying grapes and adding them to my single fruit after dinner. They are not calorie free, especially since, being off plan, they don't have a natural size - that is, I eat a big bunch. Worse than the calories, they mess with my attitude; I begin to think that I should be noshing all the time - like the old days. These guys might well be the source of the couple of pounds that I'm fighting.


onebyone - Yay for getting all those body parts in the car, LOL. Hope you're far enough inland that Hurricane Earl doesn't affect the crowds at your market today.

Joy (gardenerjoy) - Good focus there to remain on your food plan when all else is crazy. Yep, a few occasional spices do get the old mortar and pestle, but we grind our cumin seeds with an electric grinder that came with the mixer - it's only used for cumin. Fresh ground cumin is particularly powerful.

Shepherdess - My take is that you did exactly the right thing by avoiding a physical task of unknown duration on an empty stomach - an ideal way to fester resentment followed by overeating. My go-to snacks for such occasion contain a hit of protein that does good stuff to my mental health, e.g. a quarter cup of roasted soy nuts or a favorite oatmeal granola bar. Kudos for your quick thinking response and for the following adjustment to your plan.

Cheryl (Seadwaters) - Also having trouble understanding your election; you guys matter to the world, so hoping you get resolved soon. Yay, in general, for women who are found to be "something of a challenge."

Debbie (Lexxiss) - WOW to encountering a black bear from a bicycle! Good thing it didn't know about your, "2 cases of Organic Colorado peaches" or you'd have had a friend following you home, LOL. What are you going to do with that many peaches? [DW is making a new recipe, Lemony Red Lentil Dahl, that uses 1 TB of whole cumin seeds.]

Donna (new2me2) - Goodbye liquid diet; Yay for Walk It Out. Here's hoping that your recent weight losses remain as you transition to solid foods.

Woodland - Ouch for "negative fortune telling" when it's got a basis in negative reality - snowed under country roads sound like a challenge. Kudos for stretching your brain muscles.

Houston2Command - Yay for the pants-o-meter letting you know that you're making progress. And big Kudos for the splendid, "decided I was strong enough to handle this moment."

Amber (AmberPr) - Honking good idea to use the "next time" strategy for clothes shopping. Yep, there'll be racks of clothes in the future. I suspect that making that move then contributed to your good choices at lunch.

MaryContrary - Ouch that your Sabotaging Thoughts have the audacity to go after your image as a poet and creative person - getting desperate they are. Kudos for outing them so you can get back to, "the exceptionally challenging [job] of self-disciplined dissertation-brilliance." I'm beginning to appreciate the addition of pseudo-obstacles in the path toward a thesis.

maryann - "superwoman" has got to be the most insidious Sabotaging Thought of them all. Thanks for, "miles to go before I sleep" - that's always been such a powerful image for me that I'll remember to use it when I'm flagging toward the end of a task.

Nature Girl - My take is that you're spot on with your understanding of the hunger experiment and that it's not for someone with hypoglycemia issues. Kudos for being clear and comfortable with your understanding. LOL at "compliment muscle."

Readers - day 37
Reduce Stress

Everyone experiences some type of stress every day. In fact, mild stress can actually be helpful if it motivates you to be productive. But moderate to high levels of stress are counterproductive. Even if you're not under much stress today, you will be sooner or later, so prepare yourself now.

The Beck Diet Solution, pg 244.

gardenerjoy
09-04-2010, 01:07 PM
I did a yoga DVD that I've had for years but was too hard for me, so I forgot about it. Yesterday, I was able to do almost every pose. Most exciting, I did the side plank. I had no idea I could do that. I was just following instructions and focusing on my breath and all of a sudden I was in the pose before she said the words "side plank." Oh hey, I'm doing it! Aside from being stronger now, that's definitely a pose that gets easier when I'm holding up 50 fewer pounds!

WI: -0.45kg, Exercise: +80 185/1800 minutes for September, Food: 90%op, Read my Advantages and Responses: yes

Houston2Command: way to fight back that food demon. It does get easier, most of the time. My food demon still pops up at odd and disturbing moments, but most of the time he's much tamer than he was a year ago and no longer a constant and exhausting presence that I have to fight.
Yay for zipping up the skinny pants!

MaryContrary: thanks for sharing all your writing challenges. I've recently started writing again and I think it's largely because I realized that if I could figure out how to lose weight, I can apply the same techniques to figure out how to write with some discipline and consistency. So, I really appreciate seeing how you are working things out. I'll start sharing some of my own adventures.

AmberPR: love that you are applying Beck techniques with shopping -- and doing it in a time and place that models responsible behavior for your daughter. And you did great with the food -- whether the calories are accurate or not, the behavior of thinking through choices that carefully will make a difference in the long run.

maryann: glad you were able to find some time and space in your schedule for rest -- you deserve it!

Lexxiss: cool about losing the pounds from your stressful time and having a long term insight about that. I'm going to remember that!

Shepherdess: How about making a list of swappable things that you will consider on-plan if you have to swap one thing out for another? I've done that for all the restaurants that we frequent for lunch, usually with not enough warning to plan for. I like your way of having certain things in the freezer to eat if supper isn't going to work out. For the need for an extra snack, can you make a short list of what's acceptable and make them all measurable so that you can put those in place as needed -- not a handful of chips, but 12. Or an 1/8 cup of nuts. Going into fall, how about an apple? Maybe with a bite of cheese or peanut butter if protein is an issue.

Woodland: glad you are working out how negative fortune telling can effect your eating behaviors -- that's such a great skill to have.

onebyone: hope that your art assembly went off without a hitch and all is well!

NatureGirl: I've been trying not to write "good job" in this post -- and my comments are now much longer! They are also more thoughtful and to the point, so thanks for improving my writing!
I agree with BillBlueEyes. You have voiced what you would get from the hunger experiment. It is very useful, but not for someone with hypoglycemia. You're better off spending the energy making sure that you have strategies in place so that the thought "low blood sugar" doesn't lead to the sabotaging thoughts and behaviors of overeating.

seadwaters: so glad things went well with your sister and that you have food in place for the week. Yay for the weight dropping! Is there a BabyStep you could take toward getting more exercise? A ten-minute walk a day or something like that?

BillBlueEyes: good catch on the grapes thing -- I could see myself doing that. I'm glad Earl brought nothing but rain. Our weather man said that the storms we had on Thursday rushed to the east coast and pushed Earl's path farther out to sea. We're glad to be of help.

Shepherdess
09-04-2010, 02:29 PM
We got the bucks all sorted and separated from the girls. My pet ewe Bones (I bottle fed her when she was a lamb), had two boys this year and we took them away as well. Now she's wandering around my yard looking for her babies. I had to get out of the house because I couldn't stand to hear it. It was a good excuse to get to the farmer's market. I picked up some acorn squash that I'm very excited about.

So last night was the curry, yay! It was delicious and as a bonus, I've got leftovers for lunches. I'm very excited. So now all I need to figure out is exercise today. My FIL had my dog chasing sheep all day yesterday and she's pretty sore today. If I put on my running shoes, she'll want to go with me, pain or not. I'll have to figure out something else.

Thank you for all of your snack tips. I needed the reminder that I need to have backups to my plan. And as most of you mentioned, I need a good quality protein backup. So I'm doing some planning for that as well.

Woodland, thanks for the tip about the pretzels. I'll have to give that a try. Thanks for the reminder that it's time to put my winter gear back in the car. We get some nasty drifts up here too. Great job getting on that elliptical. It's so great to change up the workout every now and again.

Onebyone, yay for the sculpture looking good in pieces. Glad you have a good crew to help you put it together in the rain!

Naturegirl, I think being mindful of your limits during the hunger exercise is smart. After all, the whole point of the exercise is to pay attention to our hunger signals and what levels of hunger we can tolerate. Sounds like you're accomplishing that.

Seadwaters, congrats on weight dropping rapidly. It's always nice when that happens. Ouch for tired and sore. Being out and busy can be so draining. Glad you have a day to yourself and that you have a stocked fridge and freezer to make you feel secure.

BillBE, glad to hear that Earl was a non-event. Just enough weather to make the plants happy. Great job recognzing that those grapes have snuck into your life and are sabatoging your hard work. They are probably all the more dangerous because they seem so innocent.

Gardenerjoy, congrats on accomplishing the side plank! It's so great that you were in it before you even realized it. It's such a great testament to all your hard work, both strengthening those muscles and dropping those lbs.

Lexxiss
09-04-2010, 05:37 PM
Hello Beck friends:wave:

I have all my meals planned for the weekend*credit* and all ingredients in the house. We got our 1st case of peaches in the dehydrator this AM. We'll do one a day as long as we hold up.lol Mom just called and is an hour away...I'm enjoying a sitting moment before getting back to work.

BillBlueEyes, I have been known to carry some very unusual things in my backpack while on my bike . Thanks for the reminder about tightening the evening routine and *credit* for doing it. Re: peaches, DH eats them dehydrated. BTW-he is not following Beck. Umm...I love Dahl, especially with red lentils.

Woodland, I was happy to hear that your day went like clockwork. *credit* for morning exercise. It's just great to have an exercise you enjoy.

onebyone, I hope you had a successful day today.

NatureGirl, isn't it amazing when you start being aware of all the times you eat when you are standing up.

Cheryl(seadwaters), I am impressed every time you mention making your yogurt cheese….maybe it is in my future. Enjoy your Sunday off.

gardenerjoy, wonderful being able to do side plank. I tried a land class w/my water yoga teacher at 220# and it just killed my wrists. I will probably take another class with her this winter.

Shepherdess, our farmers market was very busy today and there was lots of winter squash, but no acorns yet. I hope you figure out some good exercise today.

Woodland
09-05-2010, 01:03 AM
Hi Everyone,

Yeah for planning ahead, or being able to make a quick change and still feel good about it. Having a sense of control over food makes a big difference. It is the not knowing, or not being able to stop destructive behaviors that causes trouble.

DH and I went to garage sales today, so it was a different type of day. I enjoyed doing something unusual, and didn't let the change give me permission to over-do on food. We went to a favorite restaurant for brunch, and (credit), I asked for toast without butter. The jelly tasted great and I know it had a lot fewer calories!

I hope everyone has a lovely and healthy holiday weekend !
Woodland

Starling
09-05-2010, 01:51 AM
Hello Beck People,
Now that Kevin's going to school I notice I'm not paying as much attention to my Beck stuff. I get going on a project and since no one is there to interrupt me, I get a huge amount of momentum going and then it's hard to stop. :dizzy: More of the same today. It was so low humidity and sunny that I got inspired to wash the entire aviary all at once. It's a 20' by 20' converted garage with little sections dedicated to different groups of birds. Usually I wash one part at a time but today I got out the hose and blasted the whole thing -- walls, ceiling, everything. Then I had to sop up all the water and do the scrubbing. Turned out to be a much bigger project than I expected. I was still out there at 9 PM and I'm still not finished! <credit> for all the exercise :lol: but I didn't plan out my food very well and ran out of calories earlier in the day.

Shepherdess -- I thought of you while I was getting my bird-tending exercise. I'm guessing, birds aren't quite as strenuous as tending sheep. Less heavy lifting :lol:

I wrote this chart up yesterday and finished filling it in today. It's a 2 week chart. It's nice to see the 2 weeks of big changes all summarized :cp:



22....23....24....25....26....27....28............ ..............date

X.....X.....X.....X.....X.....X.....X............. ..............Outside in the garden?

X.....X.....X.....X.....X.....X.....X............. .............Sugar 200 or less?

.*.....X.....X.....X.....X.....X.....X............ ................No food after 8 PM?

X.....X.....X.....X.....X.....X.....X............. .............Check in with 3FC Blog?

X.....X.....X.....X.....X.....X.....X............. ..............Check in with Beck forum?

X.....X.....X.....X.....+......--.....--............................On Plan (1800, whole foods)?





29....30....31....01....02....03....04............ .............date

X......*.....X.....X......*.....X.....X........... ................Outside in the garden?

X.....X.....X.....X......*.....X.....X............ ..............Sugar 200 or less?

X.....X.....X.....X.....X.....X.....X............. ...............No food after 8 PM?

X.....X......*......*......*......*.....X......... .................Check in with 3FC Blog?

X.....X......*.....X.....X......*.....X........... ................Check in with Beck forum?

--......+......+.....X.....X.....X.....X............ ................On Plan (1800, whole foods)?

X.....X.....X.....X.....X.....X.....X............. ...............Motivate (read cards or book?)

X.....X.....X.....X.....X.....X.....X............. ................Eat while seated, pay attention?


I'm really proud of myself, especially for the "no food after 8 PM" which is a HUGE change. :cp:<credit> :cp:

Continued thanks for all you guys write. Good stuff :thanks:

GosfordGirl
09-05-2010, 05:45 AM
Hi Coaches
Hope you are having a good weekend. Have been working today to make up for the leave I took Thursday and Friday - work still to be done.

I haven't ate outside of plan today but think I have under-eaten - not sure why. Was distracted and didn't get to it. Will eat a healthy and substantial dinner. Don't think it is good for me to miss meals but today I just wasn't hungry

Starling - great achievement to take no food after 8pm - I did struggle with that one but seem to have it licked too
Debbie (Lexxiss) - I am impressed with drying peaches and stocking up. Credit for having meals planned and supplies in - most of the battle won
Shepherdess - love the idea of having the bucks separated from the girls - hope Bones settles. Kudos for considering the dog's exercise needs along with your own
gardenerjoy - Credit you for making such huge progress with yoga. I am so impressed by your new Tracker weight - you are definitely well into onederland territory and it doesn't seem that long ago...
BillBE - Grapes and cherries and dried fruit (sultanas and raisins) are danger territory and thanks for the reminder. It is so easy for me to think that healthy food is calorie free and to overdo it

Progress - :df:
- I motivated myself by reading A&R cards - No
- Made food plan - Yes
- Logged food soon after eating - Yes
- Food on-plan - Yes
- Ate seated every time - No - a few at the sink incidents
- Ate mindfully & slowly & put down fork occasionally - Yes
- Weighed myself - Yes - up- 207.8
- Read the Green Book - No
- Exercise - No!

Working on - :running:
STILL putting exercise back on the agenda

Have a good day Beckies
-----
Cheryl

BillBlueEyes
09-05-2010, 06:21 AM
Diet Coaches/Buddies - Just one splendid fall day here - got a Delicata Squash at the farmer's market for which I drool in anticipation. Concentrated on my evening snack - an especially sweet wedge of seedless watermelon - as my Sabotaging Thoughts were demanding the bunch of grapes that I'd let slip into my life. Got back to the old feeling of I've had enough, which is a kind of edge that reminds me that I'm on a journey. CREDIT moi.

Had to go to Trader Joe's because my supermarket's bananas were all the same level of ripe. Bananas bought for Wednesday need to be more green than the ones for tomorrow, and Trader Joe's sells them by onezies (19 cents) in the full range of yellow to green. Acquiring and managing a weeks worth of fruits and vegetables was historically DW's job alone until my journey. It's an interesting challenge - Congrats to all of you who've managed this unheralded for years on end; you have my admiration.


Joy (gardenerjoy) - Congrats on the NSV of yoga poses doable. Yoga seems impossible for the person carrying weight.

Shepherdess - Yay for Acorn Squash. Double Yay for your curry with leftovers. My take is that being excited about the good food on our plan is a big part of success. Sending condolences to Bones who's been separated from her two boys by heartless ranchers. Sheep have feelings you know.

Cheryl (Seadwaters) - It's so impressive that one can be busy enough to not think of food - inconceivable to me before my journey. Kudos for being there. Think you're dead right with, "It is so easy for me to think that healthy food is calorie free and to overdo it."

Debbie (Lexxiss) - You peak my desire to own a dehydrator and make peaches and apricots; just sounds cool to me. Kudos for getting your week's worth of meal ingredients planned and in house.

Woodland - Yay for garage sales; I love knowing that treasures lurk if you're a patient shopper. Kudos for your carefully ordered brunch.

Carol (Starling) - Yay for "a huge amount of momentum going" - good job making the transition to not-home-schooling-mom. Neat summary; Kudos for 13 days of your two weeks with no food after 8pm.

Readers - day 37
Reduce Stress

Three Steps to Lower Your Level of Stress

On Days 33 and 34 (pages 227-235) of this program, you learned how to cope with negative emotions and to solve problems that cause them. You'll use many of the same skills to cope with problems that create stress. Here are the steps you should take:

Step 1: Solve the Problem

If you're stressed because you have too many demands or responsibilities, go back to My Priority Chart (page 104) and divide your activities into essential, highly desirable, and desirable categories. Use the Seven Question Technique (pages 199-203) to respond to negative thoughts that interfere with problem solving. You might also find it helpful to ask a friend or your diet coach for help.
. . .

The Beck Diet Solution, pg 244.

gardenerjoy
09-05-2010, 10:43 AM
I went back through old Excel files and old journals to piece together my weight history and realized that I remembered it wrong. Isn't that odd? I remember the last two years correctly: in the last year I lost 50 pounds and in the previous year, from summer 2008 to summer 2009, I gained 40 pounds. The shock of gaining 40 pounds in a year is what started me on this journey.

But before that, I've got pretty much every detail in my memory wrong. I though that in the five years prior to summer 2008 I had made tiny changes and lost the same 40 pounds that I gained in one year. I had lost the 40 pounds, but it only took two years, not five.

Then my story was that in the previous ten years or more, my weight was steady at around 240 and that I hadn't even attempted to lose weight because I was afraid of yo-yoing. There's a four year period in there where that may have been true since I have no recorded weights, but the rest of the time, my weight went up and down over about a twenty pound range and I was quite frequently trying to improve my eating and increase my exercise.

I also realized that 1991 was a pivotal year when I gained 35 pounds to put myself above 200 where I stayed for nearly 20 years. I was largely in denial, I think, and not fully aware of it at the time. Part of the denial, unfortunately, was believing that I was fat at 175 and not appreciating it for the nearly healthy weight that it was. So, somehow gaining 35 pounds felt no different than gaining five.

All of this means that some of the places where I've been telling myself that Beck doesn't apply to me are, in fact, false. I thought that I'd only tried to lose weight, seriously, about three times. In fact, I've only succeeded in any way that I measured about three times, but I've tried an uncountable number. I've also thought, for some reason, that I didn't have any immediate regret from overeating episodes that I could use in response to the "I don't care" sabotaging thoughts but it's very clear from my journals that I did.

WI: +0.25kg, Exercise: +60 245/1800 minutes for September, Food: 100%op, Read my Advantages and Responses: yes

BillBlueEyes: Oh, now I'm drooling for Delicata squash! Glad you were able to talk back to the grapes.

seadwaters: yay for being on plan (or under) and recognizing the danger zone of being too far under

Starling: love your chart! What a great way to give yourself credit over time for your successes.

Woodland: this is exactly what has made the difference for me: "Yeah for planning ahead, or being able to make a quick change and still feel good about it. Having a sense of control over food makes a big difference." Thanks for putting it so well!

Lexxiss: yay for a weekend plan, with ingredients!

Shepherdess: hope Bones is feeling better soon! So glad the curry worked out and you got the bonus of healthy, tasty leftovers!

AmberPr
09-05-2010, 10:48 AM
Sure feels like Fall here too. Last week it was in the 80s. Today I woke up to 36 degrees. Hard to believe. During my morning walk yesterday I wore a hat, scarf and gloves - looks like I will yet again.

Yesterday I had another one of my snack-y, weekend days. However, this time, unlike the time last weekend when I over did it, I tracked everything I ate. I ended up only 100 calories over my plan, which I feel is a vast improvement. I ended my super with "I've had enough." --BillBE

:cheer2:

Weighed myself this a.m. 196.4
Walked in the cold weather
Tracked everything I ate
Tracked my walks
Did some floor exercises too
Cleaned house for a couple hours
Relaxed and watched a movie
Painted a test swatch on the wall - I hate deciding on colors.:write:

Maryann: Being all to everyone is very exhausting. Credit for not letting it leak into your healthy foods choices.

Lexxis: Gains are a hard one to forgive ourselves for.. It feels like a failure. Major credit for realizing and learning that it is all about the process. Glad you didn't get stopped by that bear! The hunters have been visiting our road pretty regularly. I saw one go out with one a couple of days ago. (guess I'm back a few days - what do you do with dehydrated peaches?)

Shepherdess: I think you did a good job adapting to your day. Instead of chips, I healthier choice may have been a handful of nuts- energy for moving them sheep! - hope you snuck past your poor, tied dog..

Woodland: Glad you are staying on your Beck plan! You are so close goal. Have you made plans to celebrate your success?

OnebyOne: I can't wait to see pictures of these body parts. I sounds comical when you talk of torsos, arms, hips and legs .

NatureGirl: I recall a member saying that they waited to do the hunger experiment until they had gotten their blood sugar until control. Good job giving yourself credit. It can be the most awkward thing to start doing, but I think now, that it is the most important.

Seadwaters: Nice to have your sister around for that support. I haven't been paying attention to your elections, but they sound exciting!

BillBE: Glad the storm didn't effect you too much! Grapes are stinkers. One of my cleansing diets involves eating fruit for 3 days - just fruit and pretty much as much as you want. I would bring a whole bag of them (or cherries) to work with me and graze on them all day. Although that got me back into eating fruit (which is the most important thing) I think that it also set me up to think that I could have as much fruit as I wanted, even when I was having regular meals.

GardenerJoy: Nice work on the Yoga! I've been contemplating some different exercises myself- they had a Bollywood show on yesterday- it looks crazy, but it also looks like fun.

Starling: It is so important to make time for yourself and you health. It takes practice.

new2me2
09-05-2010, 01:51 PM
Good morning Beckies! Hope everyone is enjoying their holiday weekend or regular weekend for those outside the US.

Still feeling good. Still dropping a little weight. This morning I am down to 139 so I changed my ticker.

Antibiotics are done! Liquid diet is done! :D I had my normal protein smoothie this morning, but my second meal consisted of a Whole Food's version of egg beaters and a quarter of a gluten free bagel (this is more like a soft roll than a traditional dense bagel). I'm waiting to see how this sits. At first my stomach wasn't sure it liked food after almost two weeks of liquid, but it's holding, lol. I know I should be gradually adding more solid food, so I'm trying not to overdo for a couple of days. By Tuesday when I go back to work, I hope to be able to eat my pseudo chili, lol.

Yesterday was a rest day, but I did have a very nice massage. The lady I normally see left, so I had a new therapist and she was VERY knowledgeable about treating arthritis in the neck. Felt great, but my neck is sore today, lol. That's not unusual by the way...my neck was always more sore after a physical therapy session for a day or two. Still, I am planning to do a weight workout after I'm done here. I'm lightening up my weights just a bit until I see how I do...haven't really done anything in two weeks. {{sigh, lol}} Now that I'm pretty certain the eggs are holding and have settled, I can begin. :D

Shepherdess
09-05-2010, 04:00 PM
My running partner was back in good form today so we went for a run this AM. I did get my exercise in yesterday. I wasnít feeling like doing anything, but finally did some yoga. So credit for moving when I didnít feel like it.

We had whipped squash and roasted brussels sprouts and red onions. I never knew brussels sprouts could be so good, but this is one of my favorite recipes. The leaves get crispy and have a satisfying chip-like crunch. I posted the recipe on the recipe thread.

Just as we were finishing dinner we saw a fire truck go by our house. It is still fire season out here. So DH headed out to help them with the fire. We hadnít seen any lightening so it took us by surprise. It was pretty big one and DH was out late. It just made me antsy, not quite sure why. This is just something we live with and this is certainly not the first fire of the year. We had several in one day a few weeks ago. In response to feeling agitated, I started some post-dinner nibbling, but stopped myself pretty quickly. Iím taking credit for that.

Lexxiss, now you have me thinking about dried fruit. It reminds me of fall when I was a kid, my mom canned and dried all the fruit she could get her hands on. Great job doing all that work and staying OP while busy.

Woodland, having a sense of control over my eating is one of my advantage cards. Itís a work in progress, but I definitely have more control now than when I started almost a year ago! Great job staying OP even with changing plans.

Starling, nothing like a huge project to get you some spontaneous exercise! Hosing down an aviary sounds like a lot of work. Congrats on sticking to the ďNo food after 8 PM rule.Ē Thatís a tough one to follow. The chart looks like a great way to track progress.

Seadwaters, wow for being too distracted to eat. It reminds me of a conversation I once had with two friends. One said that she sometimes got so busy she forgot to eat and my other friend replied, ďIíve never forgotten to eat. In fact, I have days when all I remember to do is eat.Ē Kudos for planning a healthy dinner to make up for the distractions.

BillBE, kudos for getting back that old ďIíve had enough feeling.Ē Youíve got me inspired to look for Delicata Squash at the Farmerís Market. I guess these fall squashes ease the pain of seeing summer go. LOL at dealing with banana ripeness issues. Iím the only one in the house who eats bananas and I try to have one on most days, which means that Iím usually either eating a green banana or one that is just past the what I consider its prime.

Gardenerjoy, kudos for going back over your weight loss history. Iím sure that if I had a record of my own weight loss history, it would surprise me. Itís interesting that you pinpointed that feeling fat when you were at a healthy weight was one of the triggers. I think the same was true for me. Iíve felt fat when I was at my current weight (and slimmer) and so the thought was, ďIím already fat. What does it matter if I eat X?Ē Iím still struggling with feeling fat at this weight, even though I know rationally that this is a wonderful weight for me. Learning to talk back to those thoughts, Beck style, is definitely helping.

AmberPr, great job bundling up and getting out for that walk even though fall has arrived. We were having fall, but summer is back, at least for a few days. Kudos for limiting a snacky-day. Itís all about making small steps towards your goal.

New2me2, yay for being back to real food! Glad your stomach is holding. I would probably dive right into one of those big meals Iíd been missing, so great job taking it slow. Great job easing back into the exercise. Looks like youíre well on your way to recovery!

Lexxiss
09-05-2010, 05:33 PM
Hello Beck friends:wave:

It's an interesting day here. My Mom is visiting and it's time to make, bake and write down several recipes which have been requested for our family cookbook and have never been written down. *credit* for cooking the family pancakes for lunch and having my standby salad since I knew I'd be tasting potato salad and would be wanting to enjoy a small serving with dinner. *credit*, also, for skipping coffee time after church for the same reason. I just stopped to read posts and fuel up a bit before starting on another case of peaches, which I will note are 99% eaten by my DH for snacks. I would imagine we will do 7-8 cases.

I'm on the run, but thought I'd share a quote I read this AM.

"Your beliefs become your thoughts,
your thoughts become your words,
your words become your actions,
your actions become your habits,
your habits become your values,
your values become your destiny."-Mahatma Ghandi

Since I'm wearing the "cool" hiking pants that are on my Vision Board I'm thinking of revamping and adding this quote with some pictures of my more slender days. I see Beck principles in this quote; as my Beck habits become my "values" my destiny will be a life at a healthy weight.

Take care all!

MaryContrary
09-05-2010, 06:14 PM
Hello, my Beck friends,

Thanks for all the supportive words for my last ranting / whining post. I've been struggling with issues of shame regarding this poetry-thing, and academic thing -- not to mention hormonal issues that just exacerbate these feelings. :( I should have logged on earlier. Y'all always make me feel better, and not-alone.

My DP complimented me yesterday on my weight-loss, noting that my shoulders are getting rounder, and my arms are getting firmer. That was a great feeling! I have been weighing myself every day, and seem to be steady, but I just don't trust my analog scale. My plan for today is to calibrate it. First have to learn how to do it. Ha.

My DP knows that I've been following the Beck principles, but yesterday morning we actually had an extended conversation. We were having coffee at our favorite weekend spot, she was reading the paper, and I pulled out my Beck Journal and began catching up on my FP and tracking my success skills. She asked me how I was doing on my "motivations," so I pulled out my A&R cards and she read them all. . . . I felt nervous, like I was about to be judged for whether these cards are "good" (whatever that means, right?) . . . But, as usual, my feelings of dread were ill-founded. She's happy that this is working for me. And I'm learning not to feel guilty for taking care of myself, even if I seem to be shirking other duties. Again, whatever that means. But feelings of guilt are the most insidious saboteurs.

I'll end on a sweet Beck-moment: I live with a rather extended family. My DP's eldest daughter (who was just diagnosed with lupus) is living with us, as well as her 10-year old son (let's call him DGS, because that's how I view him). Yesterday, after running around and dealing with the stress of bills, etc., I came home because I was starving and didn't want to go Off-Plan by eating out (I had inadvertently skipped lunch, and so it was that horrible time of the day known as 4PM). I also wanted to get in my work-out before I ate a larger meal. So, home to hummus and wheat crackers. I'm getting ready to have my snack and the DSG runs up to me and asks, "Mary, can I do your walking with you today?" He's seen me do this, and once he joined in, but it was sweet to have him ask to do it with me. It warms my heart to think I might be setting a good example for him. Especially when I think about all the negative examples of dieting and weight-loss I received, during my own childhood . . .

Just remember that we're ALL probably influencing someone for the better by being on the Beck Plan, whether or not we know it!

Hope everyone has a good start to the week, tomorrow. Thanks again for all your support.

AmberPr
09-05-2010, 10:24 PM
Part of the denial, unfortunately, was believing that I was fat at 175 and not appreciating it for the nearly healthy weight that it was. So, somehow gaining 35 pounds felt no different than gaining five.


I could have written that - a very wise insight and one to remember.

madrikh
09-05-2010, 11:09 PM
Hello everyone and thank you for the encouraging words.
I have been slowly slipping and doing more emotional eating. I'm still 80% On Plan, but it feels like failure to me if it's not 100%.

So today, I processed 24 cups of homegrown basil. Made it into pesto and put it in the freezer.
I have been better about getting on the treadmill these past few days and I did a strenuous yoga class (and survived!).

-making a daily food plan: CREDIT
-not eating in the car: CREDIT
-Sitting down to eat, 95% of the time: CREDIT
-eating mostly OP: CREDIT
-frequently turning down food because it's not OP: CREDIT

I am trying to remind myself that I'm still new at this and can't expect myself to get it 100% right. I have learned a lot and I have changed a lot of behaviors in 1 month. I can do this.

As always, I am encouraged by reading everyone's posts.

Marci

Woodland
09-05-2010, 11:36 PM
Hi Everyone,

Not a bad day, although it was challenging. The heat was ever present, plus I was cooking up salsa from garden products in the kitchen. DH found some free plums in town, so tomorrow we'll process those into jam. At the end of the day, the heat was making my family cranky, but we made it through. I ate within my allocation, but would have liked to fit more vegetables in. That will be a focus for tomorrow.

Amberpr: Nope, don't know what I'll do when I reach goal. I may have to change that number anyway, since my body seems to be liking 130-133 better. I am happy with my calorie and exercise levels, so I'm not sure what I'll decide about that goal I set. Plus, I'm fitting in the clothes I plan to stay with, so maybe I'll change it.

Shepardess: I'm glad the fire situation near you didn't harm your family. We had a fire north of us all afternoon too! The wind was coming from the south east, so I wasn't too worried that it would come near us, but it appeared to be only 5-10 miles north.

MaryContrary: I enjoyed hearing about your experience with sharing Beck with DP. She sounds supportive, which is so great !

It is so encouraging to hear all your news !
Woodland

Nature Girl
09-06-2010, 02:33 AM
I missed posting yesterday but I didn't miss reading my Beck day and doing my stretches/strength & reading my cards. It s a big weekend here in our town and it isn't easy to stay on plan and on Beck with the parade, the friends back in town, all of that. I did better today and I'm really working on planning what I need to do tomorrow...food plan, exercise, read, eat sitting down, manage cravings, etc., etc., etc.
Wow I'm tired and can't seem to focus so I'm gonna stop there and I'll write more when Ican make more sense.
Tomorrow: on plan eating : all day

BillBlueEyes
09-06-2010, 06:03 AM
Diet Coaches/Buddies - Passed on the opportunity for cookies. CREDIT moi even though they were just supermarket cookies because I've been known to develop a craving for any cookie that arrears before my eyes. Maintained my I've had enough relationship with food throughout the day, including no grapes after dinner, which was rather easy with no grapes in the fridge (because I'd not bought any - DUH!). Bike ride with DW just relaxing on the long weekend - rewarded with a Great Blue Heron majestically waiting for a fish to swim by. Was grousing with DW that we had no blueberries because I wouldn't pay $5 a pint at Whole Foods when I suddenly remembered my favorite Indian grocery store - walked there before dinner and got 6 pints from Washington State. Yay for the last US blueberries; next available will be the half-pints from Nova Scotia which are pricier than I choose to pay.

Did gym on Sunday morning when it opened since I'm going birding today. CREDIT moi both for planning and for taking my gym seriously.


Joy (gardenerjoy) - Kudos for reconstructing your weight loss history and thanks for sharing it. I'm particularly struck by the memory that believing you were fat at 175 made gaining easier. I hate that about myself, that sometimes when I'm a little behind, I use that for permission to get further behind rather than to work to close the gap.

Shepherdess - Yay for the rapid recovery rate of a healthy dog - wish we all had that, LOL. You got me drooling for "roasted brussels sprouts and red onions" - just love it when healthy food is that appealing.

Debbie (Lexxiss) - I'm really impressed by "we will do 7-8 cases" of peaches; sounds like a lot of work - but what an outcome for the winter. Thanks for the Mahatma Ghandi quote - neat to note that he spoke long before Cognitive Therapy was quantified.

Donna (new2me2) - Congrats to your stomach for remembering how to handle solid foods. Good luck working your way back to your weight lifting - would certainly think that a two week hiatus means a catching up is needed.

Woodland - Wish that I'd incorporate homemade salsa into my life; what a great use of fresh garden bounty. Yay for free plums - that'll make the jam ever more sweet in my opinion.

Amber (AmberPr) - Yay for a walk in the brisk air; but Kudos for doing that with memories of being 85 degrees F. only one week old. Ouch for the notion "as much fruit as I wanted" - Yep, that's deadly.

Marci (madrikh) - Yay for homemade pesto; Kudos for 24 cups of basil worth of it. I love that DW makes the little freezer cubes to be pulled out when fresh basil is a distant memory. Thanks for the reminder, "can't expect myself to get it 100% right."

MaryContrary - It's so annoying, "But feelings of guilt are the most insidious saboteurs." I just hate that guilt feelings can cause such disruptions before I've even acknowledged their presence. Guilt has got to be the least useful feeling in the human repertoire.

Heartwarming story having DGS ask to go for a walk with you. Thanks for the reminder that our sane behaviors might be influencing others - whether we know it or not.


Nature Girl - Yep, special events in real life are a challenge; Kudos for seeing planning as your way.

Readers - day 37
Reduce Stress

Three Steps to Lower Your Level of Stress

On Days 33 and 34 (pages 227-235) of this program, you learned how to cope with negative emotions and to solve problems that cause them. You'll use many of the same skills to cope with problems that create stress. Here are the steps you should take:

. . .
Step 2: Relax

Chronic stress can make your body tense. Consider getting an audiotape that teaches relaxation techniques, such as progressive muscle relaxation or guided imagery. Slow, controlled breathing, which I discussed earlier on page 131, should also help.
. . .

The Beck Diet Solution, pg 244.

gardenerjoy
09-06-2010, 09:39 AM
I ran some errands on a street that I rarely use anymore, but used to frequently, particularly because it had all my favorite treats along it. At one point, yesterday, my car turned into Jack in the Box all on its own! I had to drive all the way around the back side of a strip mall to get back to where I meant to go. Sheesh! But I safely did all three errands without consuming one morsel of food, because I'm no longer the kind of person who believes she needs a treat as a reward for doing necessary errands. Credit!

Off for an early morning walk with a friend.

WI: -0.3kg, Exercise: +60 305/1800 minutes for September, Food: 70%op, Read my Advantages and Responses: yes

new2me2
09-06-2010, 02:29 PM
Good morning Becksters! Still feeling better every day!

I did my 35 minutes of weights, and only had to go down a couple of pounds in weight on some exercises. This morning I did 50 minutes of Walk It Out. They were supposed to paint my building today, but I haven't seen them yet...wish I'd known that earlier because it looked like a beautiful morning for a walk outside, but didn't want to dodge power sprayers and cords, etc., lol. Oh well. I got a walk in anyway.

My eggs and bagel sat very well...later I used half that bagel to make a little turkey sandwich. That also sat well. This morning I had my protein smoothie as usual and then just tried an "egg beater" sandwich on some gluten free white bread. Hey, after two weeks, it felt gourmet to me, lol. I am going to try some pasta later I think...just a little, and the fresh pesto thing sounded good, but since I don't have anything to make it with, I may try a pseudo pesto with spinach. If that doesn't work out I'll fall back on a little tomatoe sauce and some crab meat I bought Saturday. :D

My weight went up a little bit today, but I was prepared for that.

Shepherdess Yay for moving when you don't feel like it! I LOVE brussels sprouts, and unfortunately they are one of the worst veggies for gastroparesis, but they can be so very yummy!

Lexxiss Oh how wonderful...a family cook book!!! My grandmother used to make some great dishes...wish I had a few of those recipes! Great quote!!! Thanks for posting it! I think I will get me some cool hiking pants, lol! Really. :)

MaryContrary Yay for supportive partners and good role models!

madrikh Great job on that yoga class! I still find yoga very hard. Try focusing on the behaviors you HAVE changed. Write them in your journal so that when you feel down about not being perfect you can see how far you've come.

Woodland Ugg, heat always makes me cranky, lol.

Nature Girl Yay for doing better and planning ahead!!

BillBlueEyes Yay for passing up cookies!

gardenerjoy I would have laughed at the car turning into Jack in the Box if I didn't know exactly how that happens, lol. Yay for getting yourself out of that situation and for realizing that "I'm no longer the kind of person who believes she needs a treat as a reward for doing necessary errands"...credit indeed!!!

Shepherdess
09-06-2010, 04:39 PM
We went to my FILís house for dinner last night. My MIL had several trays of caramel rolls set out on the counter, and everyone was gathered around them, talking and munching like itís a perfectly reasonable appetizer. I had planned for dessert, but knowing me, if I had dessert before dinner, Iíd likely forget and have dessert after dinner as well. I went outside and watched the kids ride a train around the driveway, credit moi. I need to do some form of exercise today. Iím feeling unmotivated, but will figure something out.

Lexxiss, kudos for planning for tasting the potato salad. It is all too easy to pretend that those tasting bites donít count. Thanks for the Ghandi quote. Itís a good one.

MaryContrary, yay for rounder shoulders and firmer arms and for a great partner who can see the changes! It makes a big difference when the people close to you are so supportive. Itís great that your good habits are rubbing off on your DGS. Since Ghandi is on the thread today, ďBe the change you want in the world.Ē

Madrikh, 80% is not a failure; itís more than a passing grade! I struggle with that ďall or nothingĒ mindset, but it is not helpful. I think for me, that mindset was just me looking for an excuse to give up. Itís helpful to remember that we are all works in progress here. Take credit for what you do right and work on the rest (Iím saying this to myself as well!).

Woodland, yuck for heat making you cranky, but yay for a hot day in September. Weíre about to wave goodbye to those for another yearóI hate that. Getting more veggies in is always a noble goal.

NatureGirl, best of luck staying OP with all the festivities. Learning to celebrate without over-eating is still a challenge for me. Itís so ingrained in our culture. Get some rest so you can face the challenge.

BillBE, yay for WA blueberries! I just stocked the fridge, knowing that Iíll be having frozen for a while. I love the Blue Heron as a bonus reward for an already pleasant form of exercise. They are beautiful birds. Great job passing on the cookie and maintaining that ďIíve had enoughĒ feeling.

Gardenerjoy, youíll have to get your steering checked out so you know why your car turns into fast food restaurants all on its own, LOL. Kudos for not letting it stop and for changing those old habits.

New2me2, glad to hear that the ďgourmetĒ solid food is sitting well. Great job getting in your exercise and youíll be back up to your usual weights in no time. You have a great attitude towards your weigh in. I just noticed how close you are to your goal. Youíll be there before you know it!

Lexxiss
09-06-2010, 06:42 PM
Hello Beck friends:wave:

Alas, a very busy day with my Mom. *credit* for exercising and sticking with my food plan, so far. We are going through hundreds of recipes in order to find the few our family would like to save. It's great for me to reflect on just why I am working so hard to keep my environment organized and my clutter to a minimum.

Take care everyone! I just wanted to touch base!

maryblu
09-06-2010, 07:45 PM
To my faithful Beckie friends/coaches:

At this point, reporting on my (mis)adventure/accident is old news and not germane to my challenge at hand other than my challenge involves moving in spite of being injured. *Snarling, whining, as I am a big weinie whiner baby about pain and not at all patient about limitations. I am sooooooooo in awe of my Beckies who are..not even gonna mention cybernames, cuz there are quite a few of us Beckies dealing graciously with serious heath/pain/limitation issues so matter-of-factly.....credit, all.

I just want to get back on track and contribute as a Beck coach. I took some time today to read posts on other threads, and as always, it struck me that 3FCs are finding Beck wisdom/methods on their own; it makes me grateful Beck has laid it all out for us. For example, I was reading a thread about fasting, just to get in touch with our own body's knowledge/reaction to hunger..that person had to figure it out on her own, but our dear Beck methodology lays it out for us. Too cool!

Good job, all, glad to be back, so to speak.

Starling
09-06-2010, 10:12 PM
Hello All, and hope that you had a wonderful Labor Day!
We spent the day with friends who have a lovely screened in porch. Dawn invited us "Want to come over and have goodies on the grill?" I was nervous about what the food options would be so we made sure to bring food along that was safe for me to munch on. ...As it turned out, Dawn had remembered that I was "doing a diet thing" :lol: so she had set out a lot of food that was light and healthy. Grilled eggplant, veggies with yogurt dip, watermelon, cantaloupe... :D I had made my mind up ahead of time that if she'd made a fancy dessert, I would have half the amount I would usually have eaten. Instead, out of consideration for me, she hadn't made a dessert at all :eek: :lol:

<Credit> for not making myself a dessert as soon as I got home. I recited BillBE's mantra "I've had enough".

Happy news -- today the pointer on the scale had moved a little bit! :goodscale: This is the first I've weighed anything under 160 for the past 15 years.
I'm so glad for all the inspiration and feedback I get here :grouphug:

onebyone
09-07-2010, 12:01 AM
Hi Coaches

Well I met all my deadlines, made all my things, got them to all the right places and people, and have come out the other side.

THANK GOODNESS.

Under the pressure of the week I ate. And there were two days I ate off and on all day. My weight was back at 277 this morning. Salt salt salt and too much food.

Since I can't seem to not eat when under a lot of stress I think I need to alleviate the stress. Much of my body doesn't like these time crunches anymore, as if I ever really did. I must work on being more moderate.

Yikes.

Luckily we can begin again and so I am.

I've attached some images of my sculpture figures made entirely out of packing tape. This was called One Way and it's Charon the ferryman ferrying the souls of the dead over the river styx. In my sculpture I have the ferryman with his schedule on his clipboard. Two souls are happily hugging each other and holding hands while a third is late and while he has the full fare Charon won't let him on board. The images are of the individual sculptures seen during the day and then the whole scene as it was at the Lumiere Festival on Sat night, which is a night festival of light. My sculptures were lit from the inside with LED lights and I was VERY pleased at the outcome. The show got called off early due to heavy rain and very high winds that blew all day. As a lantern festival nary a candle was lit due to the weather :( It was still a success for me.

My next big thing is tomorrow when I hand in a 7' x 5' print to be judged by the city as to whether it is bought for the city archives, framed, and displayed in city buildings. Keep your fingers crossed for me.

Congrats to all those here who are losing weight and those who are maintaining and those who are just starting. May we all reach our personal goals.

Nature Girl
09-07-2010, 01:36 AM
Bragging!! I ate all on plan today, based on a plan I wrote last night--I've never done that before!!!Good job I've eaten on plan before, I've written down what I ate after I ate it, but I've never made a plan ahead of time and stuck to it--WOW!
I had a busy day with family members home, people coming and going into town, and a special end of summer dinner. DH & I went up to my office and moved all the (very heavy) furniture around,and then I had to replace the books, clean, set up the computer, sort, etc; a real workout. (God job,) I was clever enough to take an OP sandwich & fruit with so that I would get crazy humgry ane resort to some of the old habits. (Good job)
Speaking of habits, I came to the conclusion tonight that there is another 'word' that goes with hunger, desire, & craving: habit. I've noticed that there are times especially in the evening when I get up to do something and automatically stop by the kitchen; not hungry, not even craving anything or really even thinking of food but just habitually (almost) grabbing something. Of course, this is where my daily plan comes in - I wake up and realize that there's nothing on my plan. Lucky also that we know about eating standing up--so I'm not able to open a cupboard, grab something and eat on the way back to the computer or wherever. So two more good jobs! for those two Beck skills--dang it, they really do work!

BillBlueEyes
09-07-2010, 06:28 AM
Diet Coaches/Buddies - Dinner. On the patio. With gazpacho. CREDIT moi. I wore short sleeves to prove that it was still summer. DW snickered the whole time, but I shivered only a little bit; was worth it to prove my point, LOL.

Monday was a beautiful day for birding; good views of a Peregrine Falcon, American Kestrel, and six Northern Harriers. Wish I could figure out a kind of birding that required moving rapidly in order to get more exercise but, alas, patience is rewarded not motion.


maryblu - Ouch for injuries that make exercise a challenge. I find reassurance when observing that pieces of Beck principals are believed and followed by others.

onebyone - Kudos for identifying that stress itself is the saboteur. And Double Kudos for deciding to attack it at its source. Thanks for the photos of your "dead over the river Styx" - wish I could have seen that in person.

Joy (gardenerjoy) - Our goal here succinctly stated, "because I'm no longer the kind of person who ..." LOL at the car turning itself into Jack in the Box; car needs to review the first 10 days of the Beck program.

Shepherdess - LOL at "caramel rolls" as "a perfectly reasonable appetizer" - Kudos for using a Beck-like strategy to remove yourself rather than justify swapping for your planned dessert.

Debbie (Lexxiss) - Seems like good mom time to review beloved family recipes. Thanks for the reminder about clutter.

Donna (new2me2) - Yay for a body that only had to retreat a couple of pounds in weight lifting after a few week hiatus. I am in awe at, "half that bagel" - I've never left half a bagel, LOL.

Carol (Starling) - Congrats on breaking another scale milestone. And Congrats again for having a friend so thoughtful as to not make dessert.

Nature Girl - Kudos for bragging itself - that's what we're here for - as well as such a neat list of accomplishments for the day. It's useful for me to be reminded that "habit" is what we need to break to get on our new path.

Readers - day 37
Reduce Stress

Three Steps to Lower Your Level of Stress

On Days 33 and 34 (pages 227-235) of this program, you learned how to cope with negative emotions and to solve problems that cause them. You'll use many of the same skills to cope with problems that create stress. Here are the steps you should take:

. . .
Step 3: Change Your Mindset

Many people are chronically stressed because they allow unreasonable rules to guide their behavior. These rules usually have the word should or shouldn't in them. Do any of the following sound familiar?


I should always do my best.
I should always prevent problems from happening.
I shouldn't rely on others.
I shouldn't let people down.
I shouldn't make others unhappy.
The Beck Diet Solution, pg 244.

new2me2
09-07-2010, 11:18 AM
Good morning Beck coaches!

As expected, the scale went up more today. Expected, but that doesn't mean I have to like it, lol! ;) It's not much, but just proves that it was water weight lost during the last couple of weeks.

I forgot to mention that the white stuff on my tonsils is gone. I noticed yesterday morning. I am calcification free. :cool:

Today is kind of a planned off plan day, lol. There's a good chance my co-worker will have baked this weekend, so I might partake in that and I've left lots of WW points to cover that...not sure yet. I did not last week, mostly because what she made didn't interest me that much but also because I couldn't chew. But, I've already had a bit of off-plan eating. Someone left a huge bag of apples from their tree in the kitchenette...it sounded so good, that I peeled and ate one. It was small, but still not planned.

Shepherdess LOL on the rolls being perfectly reasonable appetizers! So very true in many instances. Great strategy in avoiding them!

Lexxiss Yes, I agree with Bill, thanks for the reminder about clutter!!

maryblu Glad you are back!

Starling Wow, what a great friend!!!! Yay for friends who are supportive AND who follow that up! CONGRATULATIONS on being under 160 for the first time in 15 years!!! Yay!

onebyone I love your art!

Nature Girl Brag away...great job!

BillBlueEyes Hum, well, you could always do some leg lifts while birding, lol. Not exactly cardio though I guess. :D

gardenerjoy
09-07-2010, 11:41 AM
The walk my friend and I took yesterday was at a nature center with hilly trails. We hadn't done that walk all summer--most of our walks have been ending at Farmers Markets. The last time we walked it, I struggled up the largest hill. This time, we were talking and were three quarters of the way up it before I realized we were on it. I'm very pleased because that means my Wii workouts are leading to functional fitness--it's a little hard to tell when most of your exercise is occuring in a virtual world.

I'm a bit frustrated with my weight -- I'm on a stall that's gone on for a couple of weeks. But, I'm currently experiencing both ragweed allergy symptoms and perimenopausal symptoms, either one of which can cause bloating. Who knows what mischief the two together can be up to? So, I'm going to be patient with it for awhile longer and just keep doing what I'm doing.

WI: +0.4kg, Exercise: +65 365/1800 minutes for September, Food: 100%op, Read my Advantages and Responses: yes

new2me2: good luck with the planned off plan day, be sure to report back how it goes!

BillBlueEyes: I've done some amateur botanizing and had cause to wish that it was better exercise -- even that is a faster pace than birding since we don't have to worry about scaring away our targets.

Nature Girl: yay for all of those credits. And extra credit for recognizing that a lot of overeating is just a habit. That's something that I've been thinking about a lot lately. I think it may be a disservice that we have the concept of "emotional eating." I had the notion that I needed to figure out all of my horrible inner demons in order to lose weight. But, I now think that while emotional eating played a role in developing my overeating habits, most of the actual extra calories were consumed by habit not as an emotional response.

onebyone: love your photos! That's a really effective display.

MaryContrary
09-07-2010, 12:43 PM
I hope everyone is having a good start to the week! :coffee:

Yet again I find myself lacking the time to do personals, so I'll try not to feel guilty about that and just write what I can . . .

Since Friday, I have gone Off-Plan several times -- not planned Off-Plan, either. Some credit-moi: since beginning Beck, whenever I've gone off-plan I have still (usually) managed to control portion size, whether it's through taking home leftovers or sharing. Still, yesterday, in another off-plan moment, it occurred to me that I was feeling as if it wouldn't do any harm to eat this food. In other words: because I am clearly slimming down, apparently I can forget exactly HOW I was able to come this far! :lol: Oh, the places our brains WILL go!

So this morning I am going to pay some particular attention to my response cards that talk about NO CHOICE, and the kinds of actions leading to the results we want to see. I'm also going to do some journaling.

Some other credits: working out pretty much every day. This seems to be an easy one for me.

A MAJOR credit: Okay, so cookies have been mentioned on this list. :dizzy: I'm not super-susceptible to every cookie, but a huge comfort activity (resulting in one of my favorite comfort foods) is baking chocolate chip cookies. And I have to say, I make some of the best chocolate chip cookies in the world! (I would attach a lovely photo, but I'm afraid that would be cruel.)

SO, Sunday arrives, I'm having a crappy emotional weekend, and my good friend invites me to a BBQ at her place. I really need to get away and spend some time with my friend, so I accept. Perfect excuse for me to bake cookies, right? Her 85-year old mother loves them, I love baking them, etc., etc. I am deliriously happy, and set the butter on the windowsill to soften.

But, crisis! Suddenly, I have this vivid image of all the bad eating habits that congregate around this one event. My biggest joy in baking these cookies, second only to seeing how happy they make others, is to eat as much of the cookie dough as I want. Standing up. Panicking: "How on earth am I expected to NOT sample the cookie dough?!! I don't wanna!!!!:devil:"

Here's what I do: I make only a single batch of cookies (rather than the usual double or triple batch, thanks Mom for setting this example). I absolutely REFUSE to taste any of the dough as it's in-process -- there's no need, I know this recipe by heart, and I can usually see when it's going well or not-well. Then -- when the dough has just been mixed -- before I add the chocolate chips -- at the ideal cookie-dough moment, in other words -- I give myself one generous spoonful: away from the bowl, sitting down at the kitchen table like I'm having a meal!!! Then, I allow myself ONE cookie hot-from-the-oven. I leave six cookies for the family, and take the rest to my friend's, as a gift to her mother. :carrot:

On the high from this success, I also do very well at the BBQ: I take tiny portions of all the delectable sides, large portions of grilled veggies, and one generous skewer of grilled tuna (rather than a burger or hotdog). I also resist eating one of my own cookies. Yay for me!

Needless to say, I feel immensely proud about this moment, and endlessly amused at myself! Only you folks will understand.

:hug: :coffee2:

madrikh
09-07-2010, 04:48 PM
YAY MaryContrary!! You did great! Cookie dough is such a huge temptation for me too; fortunately I had to go gluten-free a few years ago, and GF dough doesn't taste good.

Credits:
-woke up too late yesterday (depression) to walk on the treadmill, but I did some light yoga later in the day
-got up early and onto the treadmill this morning, even bumped up the speed for the last 10 minutes
-saw a one pound gain on the scale this morning and reminded myself that "I am not my weight, it is just a number that gives me good information"
-realization that I do not need to eat everything on my plan, if I'm NOT hungry (seems like a no-brainer, but I have a lot of fear around being hungry)
-had a successful first home-school day with my VERY active 10 yo son
-I am rarely engaging in mindless eating these days

Keep it up, everyone! You inspire me.

Marci

Shepherdess
09-07-2010, 05:23 PM
Just a quick check in today to keep me on track. We have some friends from out of town visiting us, so things are hectic but good. Exercise yesterday was getting my garden ready for winter. Itís a bit early, but nothings growing but weeds anyways. Yesterday afternoon was not so great. DH was came home stressed and hungry and started snacking. I joined him. No good excuse for it. Iím just being lazy. So today Iím taking Marybluís advice (and wishing her a quick recovery!): Iím ďjust doing it.Ē Iíve made a plan and will stick with it. I did get my AM run in. Perfect weather for it. And I took a different, more hilly route than I normally take. The change of scenery was nice.

Waving to everyone. Have a great day!

Lexxiss
09-07-2010, 07:18 PM
Yay Everyone!

Hello Beck friends:wave:

It's been another busy day with Mom-we made 40 jars of jam. I had a cake to test-bake for the cookbook project, and I found myself tasting so here I am. *credit* for noticing AND deciding not to continue. I have food and exercise credits today, and am happily noticing healthful practices becoming habits.

Whew! I think Mom leaves on Thursday. Take care everyone!

onebyone
09-07-2010, 11:31 PM
Step 3: Change Your Mindset

Many people are chronically stressed because they allow unreasonable rules to guide their behavior. These rules usually have the word should or shouldn't in them. Do any of the following sound familiar?

* I should always do my best.

today I stressed over my print not being in crisp perfect condition. I added a small tear when I packaged it up. I saw how the soft paper had bunched up along the edges. For handmade japanes rice paper that is 4 feet wide and 6 feet long it's doing really really well and it's also been stored a year and a half. But "my best" = being perfect and I didn't reach that level so I stressed out and ate today.
* I should always prevent problems from happening.
yes. I should have foreseen the edge problem and corrected/prevented it
* I shouldn't rely on others.
* I shouldn't let people down.
* I shouldn't make others unhappy.
All of these get bundled into one big stressball. I know I am not responsible for how others feel. I don't always act like I know it though and others seem to sense I want to take things on for them and they are glad to hand it over to me-emotional things I mean.

Speaking of emotional things, DH is talking to another boss tomorrow. Looks like he'll have a choice of 2 positions, both would take us to London England but still no idea when, though these phonecalls would suggest it can't be that far off. I am finding it tough to keep things together around these developments.

Today I went in to the ceramic room to do my tech thing and the small kiln gave off a visible plume of acrid smelling smoke so I shut it down and it's out of order until Jim the kiln fixer comes by. That could be weeks. I have another kiln but this is bad development.

Also the ducts for the air conditioning which were installed last summer are coming loose from the ceiling! I was shown how they are hanging from one bolt plus 1/2 of a bolt on the other side. This duct is now bowing in the center and the whole thing, which is very big and attaches to other ducts spread throughout the room, is primarily situated above our work tables. These same tables will hold the eager rear-ends of brand new students as they sit on stools around it tomorrow afternoon. The whole thing makes me very very nervous. I wrote a big note to tell people not to work directly below the iffy duct. Really, no one should be there at all until it is fixed. Yikes.

Anyway I was having big coughing fits today and felt very breathless this afternoon. I think I'm a combination of tired/stressed/anxious and feeling overly heavy for my body again. I shouldn't have regained that weight, even if it's water weight I just feel so awful but that still didn't prevent me from eating again today. Not a good food day for me.

Leonor
09-07-2010, 11:48 PM
Well it's been going well for my first day. Making meal plans is making a huge difference. Credits for not even trying the delicious pasta sauce we have :smug:

Starling
09-08-2010, 01:15 AM
Here's what I do: I make only a single batch of cookies (rather than the usual double or triple batch, thanks Mom for setting this example). I absolutely REFUSE to taste any of the dough as it's in-process -- there's no need, I know this recipe by heart, and I can usually see when it's going well or not-well. Then -- when the dough has just been mixed -- before I add the chocolate chips -- at the ideal cookie-dough moment, in other words -- I give myself one generous spoonful: away from the bowl, sitting down at the kitchen table like I'm having a meal!!! Then, I allow myself ONE cookie hot-from-the-oven. I leave six cookies for the family, and take the rest to my friend's, as a gift to her mother.

..... I also resist eating one of my own cookies. Yay for me!

Wow MaryContrary, that was amazing! I looked through the entire list of Smilies to find something appropriate and nothing quite did the trick. I think that deserved a knight in shining armor slaying a dragon or something!



In a rush but at least I'm checking in before midnight <credit>
I'm having a very hard time getting used to DS's school schedule. I'm normally a night owl, and back when we were homeschooling it was fine to stay up til 2 because we didn't wake up until 9! But now I have to get up at 6...but... it still feels so natural to stay up late. ...Then the next day I'm tired / groggy / out of sorts and that makes it hard to eat in a healthy way. It's hard to focus, have patience, etc.

Then I perk up again around 9 PM, my focus is better, and I get all interested in what I'm doing. It's hard to stop :rolleyes: then I stay up too late and the cycle continues.

I'm not sure how to tackle this. :?: I'd be glad for suggestions!

One thing I came up with -- I must not, not, not turn on the TV after 9 PM. <Credit> I was TV-free this evening. :cp:

Greetings and best wishes all, I hope to do personals tomorrow...hopefully not waiting so late in the day :lol:

Nature Girl
09-08-2010, 01:30 AM
So this morning my daughter was sick, my car borke, and my brother called to say he'd be in town for lunch! Needless to say, a few of my on plan food choices had to be revised, but good job for making flexible choices that fit my plan. I was running all over town so my grapefruit and sliced strawberries were impractical; I switched to a more portable handful of almonds. Instead of joining my brother & family for BLTs, heavy on the B, I switched my plan and had some of the tofu egg salad I made yesterday. I don't think anyone noticed I wasn't eating just what they were! Ended the day at the office and stayed so long I was STARVING (well probably not reaaly!) and still had to get to the store for dinner supplies. Got home and thought no way will I have the energy to cook. But I did! I had a quick break and pushed through and made a yummy healthy dinner-good job!
Tomorrow: first meeting with trainer; produce some response cards; exercise; those are the big things.
I read every one of the posts and I think about replies but right now I'm just trying to keep regular with my own posts till I get to be in a good habit/regular pattern.
So go for it, everyone--together we can do this!

BillBlueEyes
09-08-2010, 06:08 AM
:welcome: Leonor :welcome:

And, in case you didn't get this two months ago, :wel3fc:

How did you find out about the books by Dr. Judith Beck?

And how did you find the Beck Forum on 3 Fat Chicks?

BillBlueEyes
09-08-2010, 06:27 AM
Diet Coaches/Buddies - Simple day; No particular challenges. Observed fewer kids about when I took my walk (CREDIT moi) since, I suppose, school has started. Ran into mother-daughter friends when I was on my way to our community garden, and they didn't have time to come scarf cherry tomatoes because school kids had to get home early. Seasons come, seasons go.

onebyone - Ouch for "one big stressball" punctuated by "a visible plume of acrid smelling smoke." Sounds like you should be practicing your British.

Joy (gardenerjoy) - Oh Yes, that's a super NSV that you're walking hills easier; Kudos for all the wii workouts that made that possible. [One benefit of birding over botanizing is that we get to come in when it's raining, since birds stay sheltered during rain.]

Shepherdess - Yay for hilly day of the Beck thread, LOL. And Yay for “just doing it.”

Debbie (Lexxiss) - Kudos, indeed, for "for noticing AND deciding not to continue" with the cake tasting. "40 jars of jam" seems like a workout.

Donna (new2me2) - Yay for the loss of the stalactite, LOL. Yay for the human body having such a convoluted way of dealing with dehydration. New fall apples are difficult to resist. I find myself easily drifting off-plan for healthy foods - as if they didn't have calories, LOL. [hmmmm ... well, yes, I could attach ankle weights while trudging the sand dunes looking at shore birds, LOL.]

Marci (madrikh) - Good reminder to us all, "I am not my weight." Congrats for your first day of home schooling. Do you have a lesson plan and all that stuff?

MaryContrary - Kudos for rejecting guilt! Let this forum be a guilt free zone. Really impressive story about baking cookies without off-plan nibbling. The decision to do a small amount of cookie-dough sitting at the table is just stellar.

Carol (Starling) - Kudos for a TV-free evening - whatever it takes to get life under control. Sending good thoughts for dealing with being a night owl but, unfortunately, no suggestions since I'm a happy morning person. Yay for 6 am, LOL.

Nature Girl - Agile responses to the problems tossed your way yesterday - Kudos for keeping your focus despite the challenges. Just love it that no one seemed to notice that you were dining on tofu egg salad while they scarfed their BLT's.

Leonor - Yay for meal plans. I was almost embarrassed to discover how much I was helped by planning - something I know full well in my work, but had never thought about for eating. And Kudos for not even trying the pasta sauce. Glad you're here.

By-the-by, we're having Washington State blue berries right now. Kindly convey my gratitude to your local growers for sharing.


Readers - day 37
Reduce Stress

Three Steps to Lower Your Level of Stress

Lilian, for example, has a rule: I should always put other people first. Therefore, even though it was the busiest time of the year at work, she agreed to help her mother buy a computer, go with a friend to a concert, and help her cousin with gardening. Michael has an unspoken rule: I can't show any sign of weakness. Therefore, he didn't take time off from work when he had the flu (and it took him longer to recover). Suzanne also has a rule: I should do everything myself. Therefore, she deprived herself of the assistance she needed when her husband's chronic illness took a turn for the worse.

The Beck Diet Solution, pg 245.

GosfordGirl
09-08-2010, 06:49 AM
Hi Coaches
I am still out here persevering. I have had a busy week and I have had computer issues. They were migrating (nice euphemism) our computers to a new system and my laptop which is docked at work and home didn't stand up to well. So a couple of evenings without a computer for this or for preparing classes. They sure do know how to create chaos - but for a good cause

We have a government - albeit potentially a bit dysfunctional. The unconventional woman won (not the only reason why one would vote for her)! Unfortunately we have a minority government in the lower house and similarly a minority in the upper house (of review) which means any serious decisions are unlikely to get made for quite a while. Hope I am wrong

I have been eating seriously on plan so credit! No junk food, no extra food, reading the list when I can. My teaching is about to reduce for a few weeks so may get rational again and get time for personals

Progress - :df:
- I motivated myself by reading A&R cards - No
- Made food plan - Yes
- Logged food soon after eating - Yes
- Food on-plan - Yes
- Ate seated every time - No - a few at the sink incidents
- Ate mindfully & slowly & put down fork occasionally - Yes
- Weighed myself - Yes - down - 206.5
- Read the Green Book - Yes
- Exercise - No!

Working on - :running:
STILL putting exercise back on the agenda

Have a good day Beckies
-----
Cheryl

AmberPr
09-08-2010, 10:18 AM
Just popping in. Been a couple of hard days behind me. I had a small bulimic episode brought on by stress and depression. I let it happen, accepted that it happened and have moved on from that and am back on plan. Will check in better later.

gardenerjoy
09-08-2010, 10:33 AM
I cleaned up some of the summer plants in my garden and put out some seeds for what I hope will be a fall crop of greens. Probably a little late, but I think they'll make it -- several of them will survive a light frost or two. In the process, I harvested about three dozen peperoncini and jalapenos so that I could pull those plants to make room for my greens. That's a lot of peppers to find uses for!

WI: -0.2kg, Exercise: +75 440/1800 minutes for September, Food: 100%op, Read my Advantages and Responses: yes

Welcome, Leonor!

Hugs for onebyone! And anyone else who wants them. Including AmberPr and I'm also thinking about Beverlyjoy this morning.

seadwaters: glad your computers and your government are migrating to a less chaotic state. Way to go with eating seriously on plan!

BillBlueEyes: yay for back to school -- even for those of us who have no particular reason to notice.

Nature Girl: that's a lot of challenges to deal with in one morning! "Good job" finding ways to be flexible amidst changing plans.

Shepherdess
09-08-2010, 11:08 AM
I had a good OP day yesterday. One of our visiting friends has Celiac disease, so I have to be very careful about meal preparations. Luckily, such careful prep keeps me thinking about my own diet needs and I canít lie to myself when Iím constantly checking labels for anything that might be wheat gluten.

Iím off to another busy day, but waving to everyone!

Welcome Leonor! Congrats on beginning your Beck journey and I look forward to getting to know you.

new2me2
09-08-2010, 11:29 AM
How quickly things change, lol. The water weight just keeps coming back. I'm up almost a pound today. {{sigh}} I'm just waiting until it levels out to see where I actually stand. Hopefully there will be a little "real" loss in the end. :p

So the mini binge of my planned "off-plan" day was: 1/3 cup coffee w/creamer, 1/2 cup tea with honey, and 1 Reese's mini peanut butter cup...plus the apple I had in the morning. I think I got it all out of my system. Phew, lol. I had planned and ate my psuedo chili...one benefit of two weeks without anything but protein shakes is that I didn't need to add salt to it--it was plenty salty tasting as it was. Yay, lol. I did feel a little of the old "you deserve this" self telling me I should have something as a treat for "suffering" for two weeks, but fortunately it wasn't as bad as it could have been. There were fortunately NO gluten free baked goods to be had. :D

I eat a LOT of salt on a regular daily basis (which is why I was probably able to lose 4 pounds of water weight last week, not eat ANY salt for two weeks), so lightening up on it will be a definite benefit. I don't have high blood pressure (it's actually VERY low--92/62 last week at the doctor's office) I've often joked that if I didn't eat all that salt my blood pressure would be zero--I may not be far off, lol. ;)

For exercise I did the 30 minute beginner workout off the Weight Watcher's Punch DVD last night.

gardenerjoy WOW, congratulations on your improved fitness!!! The Wii is definitely beneficial!!!

MaryContrary Wow, great strategy with those cookies!!! Excellent choices at the BBQ! You are right to feel proud!

madrikh Good for you for remember that you are not your weight!

Shepherdess Waving back! Good for you for getting back on track quickly.

Lexxiss 40 jars of jam! WOW, lol. Coming from someone who barely knows how to boil an egg, that's amazing, lol! Very impressive for stopping mid-tasting and coming here!

onebyone Wow, sounds like some big life changes coming up! Would London be permanent? Or just a trip there? Hope the "mechanical" breakdowns get fixed quickly!

Leonor Welcome! Very nice job on your first day! NOT trying the pasta sauce is a VERY good start!

Starling I wish I could offer suggestions about the schedule change...after 25 years of having to be at work by 6:00 a.m., I'm having the opposite problem, lol. I am trying to train myself to stay up later and sleep in a bit later, but I still wake up at 3:30 most mornings then get so tired by 8 pm, I have to go to bed. The nights I do manage to stay up later, I still wake up at 3:30, and then drag through the day...and just makes me more tired in the evening, lol. I haven't seemed to be able to adjust even after two years! Hopefully you aren't as difficult as I seem to be! :D

Nature Girl Very good job on making flexible choices! That was a lot to handle and you did great!

BillBlueEyes Umm...oh yeah, forgot to add cherry tomatoes to my list of planned off-plan stuff. {{sigh}} They were good though.

seadwaters We often have migrations here, and there ALWAYS seems to be problems afterwards, lol. Hate them! YAY for SERIOUSLY on plan!!!

AmberPr Just sending hugs! :hug:

Leonor
09-08-2010, 01:25 PM
Thanks everyone. I hope I will get used to responding to everyone once I got the names

new2me : That's not that bad really. I mean, an apple, right? Keeps the doctor away :D. If you like peanut butter cups a lot I think planning one into your meals shouldn't be that hard. I allow myself 2 hard candies a day ( 40 calories).

I have no appetite and nausea, really helps with weight loss. Had bloodwork done and will get the results Friday ( suspected hyperthyroid)

MaryContrary
09-08-2010, 01:47 PM
It really feels like I should be back in Michigan about now: it's cold and drizzly here, which is way abnormal! But I'm enjoying bundling up, fuzzy boots and all. I also like this weather for writing . . .

Thanks for all the support on my Cookie Dilemma! I am feeling (emotionally) good this morning, better than I have in about a week. Yesterday I had such a frustrating dissertation day that I came home, locked myself in the bathroom, and wept. Well, my default emotion is crying, and it had been a long month since I'd done this, so I figured it was time. But an interesting moment: in the middle of my cathartic crying, I started crying because I wanted to EAT something, anything, just to help me feel better. And I couldn't. So I cried about it, and let it go (credit) and felt moderately better.

Also: wrote a poem this morning. Coming back to the page has been hard because of all my insecurities. But my DP reminded me that I go through these feelings every semester. Which I conveniently forget, every semester.:dizzy: I shouldn't write anything else it's going to be perfect -- perfectly unique, perfectly styled, and perfectly flawless.

BillBlueEyes: Keep enjoying those blueberries! Have I ever mentioned that I'm impressed with all the walking you do? I had you in mind when I parked a couple of blocks farther way from the library than I normally do, and then carted about 20lbs. of books up two flights of stairs!

new2me2: I'm very glad to hear that you're on the mend, and that you're trying to keep your "weight gain" in perspective. Also, credit to you for anticipating some potential off-plan moments.

gardnerjoy: I think it's simply amazing that you were able to tackle that hill! Brava! Also, having grown up in the Ohio Valley (KY) I am more than familiar with the demons of mold and ragweed allergies, which definitely mess with the body. Good luck with that.

madrikh: Those are some great credits, especially persisting with the light yoga on a depressed day. Great job!

Lexxiss: 40 jars of jam! Wow! I have very fond memories of my grandmother's blackberry jam . . . it will forever be my favorite.

onebyone: I always appreciate your ruminations on perfection, as I have similar impulses. I am sending strong thoughts your way as the Universe sends you all those changes and challenges.

starling: Thanks for the extensive quoting. :D I actually thought of you when I was standing in the kitchen, with all the cookie ingredients arrayed on the counter, struck by panic over the impending Cookie Dough Dilemma. . . . . . I think that the TV rule is a good one. I too have been trying to send myself to sleep earlier. I found that earplugs help me to slow down my brain. Have you tried some deep-breathing exercises? Good luck with that!

Nature Girl: Wonderful job with the flexibility, especially in the face of all that stress.

seadwaters: Yay for the new gvment? Thanks for the update. Of course the US news isn't really going to focus on a shift in Australian gvment.

AmberPr: Major hugs to you, and major credit to checking in and being honest with yourself. Sending very strong thoughts your way.

And -- WELCOME LEONOR!!!:hug:

Off to : :book2:

Lexxiss
09-08-2010, 09:05 PM
Hi Everyone:wave:

Welcome, Leonor!!

I have had a an extremely busy day...pool was closed today, so no planned exercise. My Mom leaves tomorrow, and you all know by now that I love and do better with a routine. I've done well at mealtime, but have engaged in some unplanned eating which has actually been leaning towards mindless...not my usual habit these days.

:hug: to those who need it...lets start anew!

BillBlueEyes
09-09-2010, 05:33 AM
Diet Coaches/Buddies - The challenge came at a fair at work mounted by generous colleagues to raise money for a worthy cause. I wanted to contribute, just had to choose what to buy, from: homemade blueberry, cranberry, and other local fruit jams and jellies; zucchini breads, pumpkin breads, banana breads, artistic cupcakes, jars of pasta sauces, cookies of all persuasions large and luscious. Not even remotely on-plan. So I chose . . . two humongous, organic, ripe peaches - CREDIT moi. And I'll have mine for breakfast just as soon as I finish typing here.

Joy (gardenerjoy) - You're planting veggies and I'm pulling out long sleeved shirts; gotta admire your optimism.

Shepherdess - Interesting that tending someone else's diet issue can help you focus on your own food plan.

Cheryl (Seadwaters) - Was pleased to read on the front page of the Boston Globe that you've resolved your government crisis - albeit with a minority government, sending Australia down a new path. Yay for democracy; Ouch for its twists and turns.

Debbie (Lexxiss) - Yay for moms. Yay for moms coming. Yay for moms leaving. Yay for adventure. Yay for routine. Neat that "my usual habit" is away from mindless.

Donna (new2me2) - LOL at, "...if I didn't eat all that salt my blood pressure would be zero." Welcome to the low blood pressure club. It annoys me that practitioners always fawn over my blood pressure (similar to yours) assuming that I must be a super athlete. If you ever find info about the implications of low blood pressure, let me know. I also work to keep salt reduced; my reading suggests that it's not good for low BP folks either - but I've yet to have a doctor give me a credible answer on that.

Amber (AmberPr) - Kudos for "moved on from that and am back on plan" - the backbone of success.

MaryContrary - Kudos for being acutely aware of your feelings and treating them with tenderness. With extra Kudos for "let it go." Such a step forward compared to letting them stick around inside, unacknowledged, to fuel grabbing the next food item to cross your path. [Thanks for the gracious comment on my walking; neat that you added 20 pounds of books to get some resistance workout along with yours.]

Leonor - Ouch for nausea even if it helps keep the mind from thinking about off-plan eating. Emailing a bowl of virtual chicken soup - my grandmother said it cures everything.

Readers - day 37
Reduce Stress

Three Steps to Lower Your Level of Stress

To reduce stress, you have to change your rules. Here's how:

Identify the rules you have for yourself. Your "shoulds" and "shouldn'ts" will probably show up when you try to do problem solving, and you'll exclude reasonable solutions if your rules are too rigid.

Gail was stressed at work. She knew the logical solution was to delegate some responsibilities. When she thought of doing so, though, her rule surfaced: I shouldn't let other do anything important because they might screw up.

Catherine was stressed from being home with two toddlers. She needed time for herself, but her rule - I shouldn't ask others for help - interfered.
. . .

The Beck Diet Solution, pg 245.

gardenerjoy
09-09-2010, 11:41 AM
MIL is having outpatient surgery tomorrow and we're providing the transportation. She lives about an hour out of the city, so we're picking her up late this afternoon. She'll spend the night at a retreat center near the hospital. We'll take her to the hospital bright and early tomorrow morning for her procedure and then take her home afterwards.

I probably won't be able to post tomorrow morning.

Today's challenge is that we'll be taking her out to supper. We're going to a restaurant that's familiar to me, but we usually go at lunch time, so the menu will be somewhat different. My plan is to have a big salad (they have two terrific ones at lunch so surely there will be something at supper) or some other veggie-centric dish.

Tomorrow's challenge will be probably two meals at the hospital cafeteria. I worked at a hospital in college and had some of my junkiest meals ever there (a favorite breakfast was a toasted bagel topped with cheese sauce, bacon bits, and sour cream), but I know that they make more of a nod toward healthy food these days. I'll focus on staying within my normal exchanges and getting a nice big salad from the salad bar at lunch.

WI: -0.55kg, Exercise: +65 505/1800 minutes for September, Food: 90%op, Read my Advantages and Responses: yes

BillBlueEyes: yay for choosing peaches -- and for appreciating the other products without partaking them. When waiters ask if we want to see the dessert tray, I say "no," of course. If they bring it without asking, I've started a practice of admiring it like I would artwork. And, then, turning it down.

Lexxiss: yay for noticing when things start to turn mindless and for recognizing that's not your usual habit.

MaryContrary: Hugs! Kudos for pulling out "No Choice" in the midst of a crying jag. That's a feat! Does the maxim "write sucky first drafts" apply to writing poetry the way it does to other writing?

Hello to everyone else!

new2me2
09-09-2010, 01:05 PM
Good morning everyoneÖthe computer was running VERY slow again today so Iím running very late.

The water weight gain seems to have stopped. In fact I was down two-tenths from yesterday. YAY, it could have been so much worse, lol.

Yesterday was on plan, including a planned chocolate. Yum. Today is also going on plan so far.

My exercise yesterday was 1 hour of Walk It Out. Tonight Iím going to do weights. Should have set them up before I left this morning, but I think today will be better time-wise than yesterday.

Iím technically working now, so got to get back to it, lol.

Back for personals later! :)

Shepherdess
09-09-2010, 01:20 PM
Good morning! I got my weight workout done yesterday morning and also got lots of spontaneous exercise chasing my horse. Our friends wanted to ride horses and my horse, Valentino, is never easy to catch. Yesterday was particularly difficult since heís been with a young horse who is normally easy to catch, but he saw Val walking away from me and thought I must be pretty scary. I just kept walking after them and they ran and ran for over an hour. I just kept after it so Val wouldnít learn that he can be an idiot and get away with it. Then DH showed up and caught Val in about 2 minutes, but he reminded me that it was only because I had tired him out first.

So after all that I felt like I deserved some sort of treat, but I reached for my cards instead and reminded myself why I donít reward myself with food. So it was a good OP day and our friends got to ride horses.

madrikh
09-09-2010, 08:50 PM
Hi all,
Well I drove to yoga class today (credit) and there was no one there. My daughter helped me figure it out; I had looked at October's schedule rather than September's! Ha. So I came home and walked on the treadmill (credit).

new2me2; my computer is also running VVEERRYY slow. Frustrating!

MaryContrary: would you ever consider sharing some of your writing here? Maybe there's another thread for that, I just don't know about it!

BillBE: yes, I do have a lesson plan and "all that", which for us, includes a house that more or less resembles a library! I've graduated 2 from HS, but my 3rd child is a horse of a different color; so I get to learn all over again.

Credits
-making a food plan each night
-eating OP about 80%
-my jeans fit better

all for now-
Marci

maryblu
09-09-2010, 08:55 PM
Oh, Shepherdess, do I share your annoyance with a horse that's hard to catch..pretty much the most frustrating behavior a horse can have, if you ask me. Congrats on reaching for the cards rather than a treat. Wow.

To all my Beckie coaches, so much to catch up on..and Sept. rapidly slipping by..my favorite month always goes way too fast. The trees started turning over night, and it's early for this much color. Weird, cuz we haven't had many cool nights at all. The Green Ash always color up first..beautiful bright gold, but then pfffttttt..leaves fall. Cottonwoods are coloring up...again, it's early..Maples getting some color....I guess I will have to cling to BillBE's observations about Delicata Squash and Honeycrisps! My raspberries are the ever-bearing variety, which means the canes bear some in July, but the main harvest is now, and the raspberries are so, so much sweeter now.

Beckies, I saw a Red Fox today. Don't see one that often..not yearly, not even close. So cute.

Have a new response card..some serious motivational news..big events Oct. 9 and 17, so all out, full tilt Beck "No choice" behavior. Am clinging to it like a lifeline. One just says Oct. 9 and the other says Oct. 17. *I know what they mean!

Well, BillBE, about to settle back and see if the old guy can redeem himself for his last play in the playoff game last year. I'm betting he can. So glad he's baaaaccccckkkk.

Pecola123
09-09-2010, 09:20 PM
Hi All:
Just beginning the "Complete Beck Diet for Life" after returning from a cruise. You know what that means - :) and :(.
Haven't done much on 3 Chicks before but am glad to find your Beck group.
Looking forward to joining all of you.

AmberPr
09-09-2010, 10:11 PM
Hello everyone,

I thought September would slow everything down, but I'm feeling even more rushed and out of sorts.

Saw my neighbor this morning. She said they had a pack of wolves near their house last night. My dog was having lots of fun sniffing everything this morning. I wonder if that has anything to do with the bear hunters?..

I haven't jumped back "on plan" but I haven't completely fallen off the wagon either (including no more binging episodes). I recall this whole TOM thing from last month and I can see a real pattern with it. I always knew I got crabby, craved bad carbs, and gained water weight, but now I have actual documented proof of it (I've pretty much got the last three months tracked.)

So:

I'm trying not to sweat it by reminding myself that this too shall pass and I'll be back at my low weight in a week or so.
If I get back on my plan I'll hit my goal for the month.
I'll feel less agitated in a couple of days.
I can take a break from my plan when I need to. I don't have to be perfect every day.
:cheer2:

Took my vitamins
Got my two walks in
Talked myself out of chocolate chips for an afternoon snack (oh, you should have heard the things I was saying to myself! )
Stopped in here to visit with you all
Weighed myself - 199.4 (I know, I know, it's water weight, but I hate seeing that number go back up)
:write:

Hello to you all! Hope to catch up more this weekend

Lexxiss
09-09-2010, 11:39 PM
My Mom left this PM. She was here for almost a weekÖ.the longest we've been together since her recovery from her injury. The cookfest is over! Many of her recipes which were never written down are now documented. I pulled out all the leftovers for lunch and let them have at it-recognizing I had already tasted. I had my salad and passed on the chix in favor of my vegetarian proteins. *credit* I give myself a B- for my eating this past week, and an A- for exercise. I think it averages out ok. Lol I can never catch up with personals, so I'll start somewhere and focus on today.

BillBlueEyes, I always try to bring something that folks like us can eat to those eventsÖ.I'm wondering where your peach was from...BTW-I went and looked and I have 1 cucumber left...it's inevitable.

gardenerjoy, I hope MIL's surgery goes well...hospital food is much healthier these daysÖ.at least it is here.

Donna(new2me2), I love the phrase "technically working". Glad you are feeling better.

Shepherdess, what success using your cards to remind yourself why you don't reward yourself with food!

Marci(madrikh), I hope you had a nice drive today...if you had known yoga was cancelled you would have missed it. *credit* for getting on the treadmill.

maryblu, I like your special response cards. I am very interested in your everbearing raspberries. We pick about 20 gallons a season but it's only 1 pick. I would love to have some now.

Pecola123, :welcome2:!

AmberPr, September is feeling more rushed for me, too. Your confidence and your game plan sounds very realistic.

Goodnight everyone! We are having a late dinner here...Panzanella Salad...yum..fresh tomato, cucumber and onion. Yay for OP meals!

Nature Girl
09-10-2010, 12:58 AM
Oh my goodness I am so glad I am getting a solid start on this before I start teaching on the 22nd; I've had quite a bit of free time to figure out the Beck, learn my food plan, work on PT and exercise, and now that things are beginning to get busier I can really see how tricky it is to keep all the balls in the air. I told you all about my complications Tuesday, and Weds & Thurs have been about the same--I have had to think on my feet, plan ahead and then flex, and really be tough about sticking to plan, like when I'm feeling too tired to even think about making even a simple dinner, but I suck it up and amazingly I have been making it work, mostly!
Met with my trainer yesterday--I think she's going to be great, and will really kick my butt. My PT people are going to put together a plan fro the trainer so we don't overdo it on the vulnerable muscles.
My coach and I met at the end of the day today--we were both exhausted but we shared successes and set goals for next week.
Made a plan to go out for dinner tomorrow night at our favorite tavern--it's going to be tricky to plan that tonight to stay OP.
Gonna go make lunch for tomorrow--I'm volunteering in a kindergarten class so I've gotta be ready to go and fueled up to keep up with 5 year olds!
BillBE--stop talking to me about Washington blueberries, because we can't afford 'em here in Washington!! :dizzy:They must be sending them all out east right now...

BillBlueEyes
09-10-2010, 06:59 AM
:welcome: Pecola123 :welcome:

And, if you didn't get one of these when you first posted last year, :wel3fc:

How did you find out about the books by Dr. Judith Beck?

And how did you discover this Beck Forum on 3FC?

BillBlueEyes
09-10-2010, 07:02 AM
Diet Coaches/Buddies - Dinner was happening early so I skipped my afternoon snack - which is designed to tide me over; CREDIT moi. I have been known to cram it in, like my kids as teenagers eating a bowl of cereal before dinner, just because I had it coming.

My humongous organic peach was fantastic. Maybe I could learn to hibernate through the winter until the fruits and veggies are available again.


maryblu - Just WOW for seeing a red fox - never seen one myself. You have to remember to mention your raspberry dawgs every now and then because the new folks might not know about them. Good luck preparing for your two covert big events. And good luck in Viking football this year with the quarterback that the whole world will be watching.

Joy (gardenerjoy) - Sending supportive thoughts for your MIL's surgery, as well as for your eating at the hospital. Both cream cheese and sour cream on the same bagel is just too much, LOL. I like the idea of simply "admiring" a tray of desserts.

Shepherdess - Yay for Valentino exercise. And major Kudos for not using treats in response to frustration.

Debbie (Lexxiss) - 20 gallons of raspberries just blows my mind; that must have been one monster cooking session. Congrats for passing on the chix. [My peach was from a local Massachusetts orchard.]

Donna (new2me2) - Yay for "planned chocolate" - a major required food group. I, too, like the phrase "technically working."

Amber (AmberPr) - Wish dogs could talk and tell us what they were sniffing. Congrats for remaining in Onederland. Kudos for "this too shall pass."

Marci (madrikh) - Yep, you deserved the credit for committing to your yoga class - and Kudos for not eating to salve the frustration of the cancellation. Love the notion of a house that resembles a library instead of home schooling by google. I do hope that you have an easier time corralling your "horse" each day than Shepherdess did with Valentino.

Nature Girl - Yay for the exercise of chasing after 5 year olds. Kudos for continuing your flexible responses to a busy life.

Pecola123 - Great time to start on the Beck green book right after a cruise. Where'd you go? Cruising the coast of Alaska is a major item on my Bucket List - DW says that we should wait until we're getting less mobile so that we're happy to just sit and watch the glorious scenery pass by.

Readers - day 37
Reduce Stress

Three Steps to Lower Your Level of Stress

To reduce stress, you have to change your rules. Here's how:

. . .
Relax your self-imposed rules. Use these suggestions to change them:
Think of someone with more relaxed standards. What rules does he or she go by?
Consider whether you would want your loved ones to live by a particular rule. Can you see how it would lead to stress? What rule would you rather they have for themselves?
Think of the advantages of changing your rules.
Insert the word reasonable into your rules:
I should always do my best becomes I should try to do a reasonable job most of the time.
I should always prevent problems from happening becomes I should try to take reasonable precautions.
I shouldn't ever relay on others becomes I should rely on others when it is reasonable to do so.
. . .

The Beck Diet Solution, pg 245.

gardenerjoy
09-10-2010, 08:22 AM
Supper went fine last night -- I was able to have one of my favorite salads. Off to take MIL to her outpatient surgery.

WI: +0.1kg, Exercise: +30 535/1800 minutes for September, Food: 80%op, Read my Advantages and Responses: yes

Welcome Pecola123!

Shepherdess
09-10-2010, 10:42 AM
I got my run in yesterday, so credit for taking time out to exercise. Unfortunately, I donít have time to run this AM and probably wonít get one in later. So I donít know what Iíll do for exercise, but it will be something.

Last night we went out for Italian food. Itís one of the few gluten-free restaurants in town. (Iím actually impressed that Casper has any gluten-free restaurants at all.) I stuck to my plan at dinner and took home half of my entrťe, which I dropped on the lawn because I had my hands full. Oh well. It was good while it lasted.

I have no food plan today. This is one of those up in the air days. Itís always dangerous for me, but Iím determined to keep things in check.

Welcome Pecola123! Waving to everyone else.

new2me2
09-10-2010, 11:26 AM
Welcome Pecola123! I cruise a LOT so I know how hard it is, lol!

Amber...good golly!!!! Bears and wolves! Wow, lol.

Running late again...they must be running programs in the background this week.

Yesterday was on plan. Did my weight workout. Weight holding. :)

maryann
09-10-2010, 05:44 PM
Glad to be writing. Friday is my day for housework, catch up. self maintenence so that I have something to give to everyone else the rest of the week. I like the analogy of fueling an airplane, waiting until you are on completely empty is never a good idea.
Nature Girl: I started school last month and it is not easy to diet in the chaos. I find that I had been finacing too many activities with too many calories and when I cut back on calories I had to lighten up on my expectations of what I had to achieve. Now, six weeks in, I am actually amazed on how few calories I have to eat to get a good, but not perfect, job done. neither Back to school nights or family drama have caused me to vary from the plan. I am sleeping better as well. Good luck.

Starling
09-10-2010, 06:45 PM
Hello all :wave: happy Friday, and welcome to Pecola123!

I've been coming here the last few days to read everyone's posts and soak up your collected wisdom :D -- but haven't been writing. I'm still tired and a bit loopy :dizzy: from the change of time zones and that makes it hard to think of anything "worthwhile" to say. :o I guess that's a form of perfectionism, right? "I'm not insightful enough today, so I don't deserve to say anything".

<Credit> for showing up today, brain fog and all!

I'm staying "on plan" in the sense that I'm deciding what to eat before I eat it, I'm sitting down to eat, and I'm writing it down immediately afterward. My# calories and # of junk calories are fine. But I'm "too tired" to fight with myself right now, to talk myself into eating vegs and fruit. My fallback foods are bread, cheese and dairy. I had 3 different kinds of cheese sandwiches today :eek: :lol: Hmm, well, <credit> for writing my food down and observing the pattern. And <credit> for starting the habit changes to help myself re-set my biological clock. So far 2 nights of "no TV" and last night I didn't go online either! :cp:

I think if I continue saying "no eating, no TV, no computer after 8 PM" eventually my body will realize, what's the point of staying up? Might as well go home, the party's over :lol:

In the Exercise with Your Critters department. As I may have mentioned ;) we have pet Starlings. They're not birdseed-eating birds -- in the wild, most of their diet is insects. Their regular diet in captivity is moistened dog food... but they much prefer bugs. I have to think that it's more nutritious for them too! This time of year there's an abundance of moths that are attracted to fruits that have fallen from fruit trees. So every evening I put out a bucket of overripe / fermenting fruit and leave it in the screen porch with the porch door open. Then, every 15 minutes I go out to the screen porch, get up on a chair and collect all the tipsy moths that are now clinging to the ceiling. Step and rrrrreach! Step and rrrrreach!

Think that'll catch on as a new form of step aerobics? :dizzy:

All for now. Thanks for continuing to be such good examples :angel: and best wishes to those of you who are having an extra-hard time of it right now. :hug:

MaryContrary
09-10-2010, 09:14 PM
Well, I haven't checked in with the forum for about two days (I think) -- AND, I've been floating around in the world sans-plan. What on earth has happened to me??? :dizzy:

This has been deliberate, to some extent: I have been throwing myself into Beck planning, Beck life, sometimes to the detriment of adhering to this writing schedule I have set myself. (Okay, I tried to create a schedule where I could give my all to BOTH, but I'm still reaching after that kind of perfection. Ha.) So these past couple of days I have been getting back on track with my dissertation reading and poetry revising, which seemed to be what I needed to do to bring myself into a calmer emotional space. Brava for prioritizing but not letting every thing else fall apart!

Credits: I've been weighing myself every morning. I've had a sort of Food Plan in my head, and following it (that is, following other meal and snack habits I have stored in my brain from previous Plans). I did not visit my favorite LA eatery last night as a reward, but I did go to the bookstore and buy myself some new Sharpie pens, and then drove home 35 miles to have homemade bean soup and a glass of wine. I worked out yesterday. I faced the eating of leftover pizza in a reasonable manner, meaning: instead of feeling like I had to eat ALL of it, that day, or it would disappear, I planned to eat SOME of it for lunch the next day and bequeath the rest to the gar-bahge. And I have been continuing to resist the urge for chili cheese fries, which I just crave a lot at this "time of the month."

To work on: writing down what I've eaten this week (retrospective FP) and planning ahead for the weekend.

Hope all is well in your parts of the wide wide world!

P.S. Madrikh I don't mind sharing some of my poems, although I'm not sure if there is a more "appropriate" forum?

Pecola123
09-10-2010, 09:39 PM
Hi All:
Thanks for the great welcomes.
It's wonderful to see how supportive you all are of each other.
I would like to say something to each participant, but I will at least address one in my posts.
BillBlueEyes: I first heard about 3 Chicks a few years ago in a newspaper article. A friend told me about Beck's books being good behaviorial approaches to dealing with overeating.
Our cruise was in the Baltics - Helsinki (Finland), St. Petersburg (Russia), Tallinn (Estonia) and Brugge (Belgium). Enough to give us a very small taste of each city. This was our first cruise. It is an easier way of getting around than our usual travel method (cars/trains), so, as you mentioned, it's good for those "armchair" days.
Thanks so much for heading up this forum.
Starling: Glad you posted today. What you said about "posting perfectionism" helped me get my done, because I have the same issue. Credit on that Moth Stepping!!

Stage I, Step 3
Read advantages/responses
Weighed
Ate sitting, slowly, enjoying breakfast, lunch, snack (A little hard to do, but I quickly see how little I usually taste my food!!)

onebyone
09-10-2010, 09:52 PM
TGIF Coaches

So. credit moi for weighing in this morningl my official weigh-in day: 275.4 *sigh* Is ok though. I feel my foodlust is on the wane once more.

Mostly I think it is due to the consistent daily effort to credit moi rest and relax and to credit moi not add to my stress by taking on xmas shows, projects with hard deadlines, and making promises to others right now unless they are well thought out.

But coaches I am in fine :carrot:spirits:carrot: today:carrot: as I found out that my giant print was accepted by a "jury of my peers" and will now be forevermore in the collection of the City of Ottawa. The city will pay to have it framed and it will go on display in some city building and I'll get a letter telling me where it is and geez whiz... :D credit moi for getting this done step by step by step until the whole thing came to a fruitful end. My teacher who helped me with this project told me he thought it was an "important piece for the city's collection" and the city contact guy told me he was "very pleased to have it in the collection as it truly spoke of our city".

:smoking:

Nice.
credit moi

Tomorrow is my farmer's market and I thought we were a week further into the month than we are so I don't have to take down my booth display and bring it home this week...it's next week so that is just bonus. My goal is to have only one market treat and to not bring any home with me, except one treat for DH-some kind of treat I don't particularly like!

oop. netbook's about to die. Better post this! have a good friday night Becksters!

maryblu
09-10-2010, 10:05 PM
Details, details, dear Beckies. BillBE is right, I complain about my raspberry-eatin' dawgs every year. They don't mind the thorns..just wade in and eat whatever is low enough. Yeah, they eat the *low *hangin' *fruit! $%^@^$!@$# dawgs.

Lexxiss, I would think that the ever bearing (also called "fall bearing") variety I grow here would work just fine in CO. It is called "Fall Red"..there is also a delightful fall bearing yellow raspberry called "Fall Gold". I think ideally it would be good to have some of the July bearing and some of mine. There is no such thing as too many raspberries!

Had a great day...soggy, but good...am cuddled up with my favorite Green book...time for serious studying...have a great weekend, all.

Woodland
09-10-2010, 11:57 PM
Hi Everyone,

I've been reading, just not posting lately. Sometimes I get that way. I'm glad everyone is having a nice wrap up to the week, seems like many are having big successes. Great job ! :woohoo: Starling, your moth stepping cracked me up ! :joker: I admire your dedication.

This week I tried to notice something everyday that I could improve on. Today's was to notice what I thought about while I was eating. Sometimes I'll find myself thinking about something stressful, and so I try to change the subject in my head and be more relaxed about enjoying my food.

Tomorrow I'm going to town, which used to be a big excuse to treat myself with food. I plan to pack my lunch bag and stay on plan. I'll be watching for that auto-piloted car problem someone had recently, and make sure I don't turn into any fast food places !

Have a terrific weekend !
Woodland

BillBlueEyes
09-11-2010, 06:46 AM
Diet Coaches/Buddies - Pretty psyched - today I celebrate five years on my new journey. That's a magic number because the National Weight Loss Registry has gathered some statistics showing that those who keep it off for five years tend to keep it off thereafter. CREDIT moi for longevity with mucho gratitude to all you guys on this thread who've been my support group for the last three years. (I've already taken my reward early with my tandem skydive a few weeks ago.)

Dinner was an old favorite dish of taco flavored burger, black beans, and rice modified to add Penzeys Bold Taco Seasoning. Superb flavor; we do like Penzys' stuff. I served myself less than DW; CREDIT moi. Way back when, I would stack that stuff up - and then have seconds! Gym was gym; CREDIT moi.


maryblu - Yay for "raspberry-eatin' $%^@^$!@$# dawgs" - I admire their tenacity to just ignore the thorns. I'm not sure that Lexxiss would so generously share her 20 gallons of raspberries with dawgs.

onebyone - Whooping Congrats for your print being selected by a "jury of my peers" to forever display in a building in Ottawa!!! That's a big deal. Once hung, you can go by every now and then just to observe they have an original onebyone - it's from her early years.

And Kudos for "foodlust is on the wane" - that's more important than scale readings.


Joy (gardenerjoy) - Yay for favorite salads. Continue to send supportive thoughts for your MIL's surgery.

Shepherdess - Thanks for the reminder that I don't have to finish my dinner at a restaurant. Oh Well for entree on the lawn.

Donna (new2me2) - Yay for "weight workout. Weight holding" - gotta love the English language.

Woodland - Neatly stated Cognitive Therapy strategy for stress reduction, "to change the subject in my head" - Beck should add that to her next book.

MaryContrary - Absolutely Kudos for, "for prioritizing but not letting every thing else fall apart!" It's much easier to concentrate on healthy eating and exercise plans when there's nothing else to do, I suppose, or rather, I dream, since real life just keeps showing up at my door. I admire your plan to toss some of the leftover pizza; I'm still working on learning to toss food that I like.

Carol (Starling) - Wow, the all cheese diet, "3 different kinds of cheese sandwiches today," LOL. Methinks you could sell "Step and rrrrreach! aerobics" - that is you could sell it until you get to the part about drunken moths to be fed to Starlings. It's a squeamish public. Wondering if the Starlings then get tipsy themselves?

maryann - LOL at, "fueling an airplane, waiting until you are on completely empty is never a good idea." I like Beck's notion that with planned snacks, we're never more than two hours from our last snack/meal or before our next, so if we feel a touch of hunger, waiting isn't a problem.

Pecola123 - Isn't it fun to realize that we haven't been tasting our food! Concentrating on tasting helped lead me to better food choices. The stuff that I had consumed in large quantities, the stuff that was a major contributor to my excess weight, didn't taste so good if I paid attention. [Your cruise was four countries still on my Bucket List; I'm jealous.]

Readers - day 37
Reduce Stress

Three Steps to Lower Your Level of Stress

To reduce stress, you have to change your rules. Here's how:

. . .
Relax your rules for others. You'll also be stressed if you have unreasonable expectations of other people. Do you believe:
Other people should always be perfect?
Other people should be able to read your mind?
Other people should always be grateful?
Other people shouldn't make you unhappy?
Other people shouldn't treat you unfairly?
Other people shouldn't misunderstand you?
. . .

The Beck Diet Solution, pg 245.

gardenerjoy
09-11-2010, 10:04 AM
MIL's surgery went well. I ended up eating every morsel of food from somewhere other than my kitchen. The results were much worse than normal. Still, they were much better than such a day would have been in the past. When it became clear that we didn't have the time or energy to cook supper, instead of carryouts from a pizzeria, I did carryouts from Whole Foods -- including a very large salad for me. Credit for that.

Off for a walk with a friend and the Farmers Market.

WI: +0.3kg, Exercise: +40 575/1800 minutes for September, Food: 50%op, Read my Advantages and Responses: yes

BillBlueEyes: Yay for five years! That is so exciting! I've been looking forward to this day for a year and I'm very happy for you -- hard to imagine how great it is to have looked forward to it for five years!
:bravo: :dancer: :woohoo: :cheers: :celebrate: :carrot: :high: :broc:

onebyone: congrats on the public art -- very cool!

Lexxiss
09-11-2010, 11:50 AM
BillBlueEyes
:bike2: :strong: :barbell: :workout: :hungry: (Yum! Gazpacho!)
Congrats! on your 5 year milestone! Thanks for your dedication in helping the rest of us! Your message to me has been that the every day ups and downs of life can be an adventure...all while maintaining a healthy weight.

Me, running behind...I have a dog event today. The therapy pups are at the hospital to help kids. Bing needed a bath, and I'm busy playing with my new Vitamix....Costco....ahhh. I had a hard time justifying it although I've wanted one for years. *credit* I recognized what a good job I have done on my bike (last yr's purchase) and I know I will use this, too, for benefit of my health.My traditional behavior is to tend to deprive myself of things I really want, while spending money on the needs of others. I think part of getting healthier IS learning to take care of my needs, too. Maybe I can stop by later to everyone personally. Until then :wave: Have a good weekend!

maryblu
09-11-2010, 12:11 PM
OMG, dear Beckies, from soggy to sunny overnight.

We got over 4 inches of rain from Th. night to last night..have lost count of how many times I have had water in my basement this summer..more than 20, I know that. And the body count for my mouse trap line so far this fall is more than a dozen...wish the little buggers would drown. Apparently they can swim. Beady-eyed little devils. Unfortunately, I am allergic to cats, *sigh, and my dawgs appear to prefer raspberries to mice.

Have found my mojo. The motivation is 4 weeks from today, Oct. 9. Good to have my "want to" back, because it was lacking. Found great truth in the Green Book about how I got derailed in maintenance..I *know this to be true, I have *confessed it here before, but basically, as Dr. Beck puts it:

"Like most dieters, it is likely that you will eventually begin to take for granted the advantages you have achieved."

It has long struck me that successful maintainers not only don't take it for granted, but they take GREAT JOY in their new lifestyle and control over the old demons. I read that joy everyday in your posts, BillBE, and I laff because sometimes I can just *see you shaking your head still amazing yourself!!! And btw, congrats on 5 years. Wow.

I was also reading in the Green Book last night (I swear, I refer to the 2 Beck books as if they were the "Blue Book" for AA)...to visualize the old fat life. 220 #s for me...I have blocked it out of my memory banks..I look at the really gross pics and don't recognize myself..I show pictures to ppl who did not know me and they can't believe it....and frankly, neither can I. I am hoping I don't really have to dig back there..am willing if I need to, but for now, I think just feeling the joy of being back in charge, so to speak will suffice.

Best to all. I continue to cheer for all my dear Beckies and gain much wisdom from you all.

Time to fight the dawgs for the raspberries.

Shepherdess
09-11-2010, 06:34 PM
Sending out a BIG CONGRATS to BillBE on 5 yrs of maintenance! Youíre such an inspiration. You remind me daily that maintaining long-term is possible; it also takes constant vigilance.

I didnít feel like running yesterday (or doing much of anything). I spent the AM out in the wind loading sheep into a truck and just didnít feel like spending anymore time in the wind. I bought a new yoga DVD and did that instead. I wanted to buy the DVD, but telling myself that I donít really need it. Yesterday I did need it for motivation. Itís windy again today, but the windbreaker I had ordered arrived today. I had no excuse, so I headed out. Credit for getting my exercise, even if it takes a little retail therapy to get me moving.

So a day without an eating plan is destined to fail. Weíve had friends in town and yesterday I felt like I was on their schedule. I didnít really know how to plan for it. I held it together all day until late afternoon. I was waiting for them for dinner and didnít know how long it was going to take. I was hungry and decided on a small snack that soon got out of control. So Iím trying to figure out today, but once again, I donít have much of a plan. I did go to the farmerís market this AM and filled up on fruits and veggies and will figure something out with that.

Lexxiss
09-11-2010, 07:23 PM
Our dog event was a great one for testing Beck skills. 1st, I stayed way longer than expected. There was all kinds of food and I just told myself it wasn't an emergency, and resisted every urge to go have a burger or taste any of the free chocolates being passed out. *credit* I recognized my sabotaging thought at the grocery as I looked through the day old's for WW bread and recognized that if I took sweets home for hubby that I would most probably eat some, so I passed on all.*credit* Got home and made a super healthy green drink with the new machine, instead.
BillBlueEyes, "Gym was gym". *credit*
NatureGirl, *credit* for sitting down with your coach and discussing planning for next week! You are way ahead of me. lol
gardenerjoy, *credit* for the new and wholesome habit-getting take out from Whole Foods, and a salad for you, too! I find I make good choices there.
Donna(new2me2), glad your weight is holding. *credit* for working back to your usual routine.
maryann, Wow! "...neither back to school nights or family drama have caused me to vary from the plan." *credit* That is very powerful...I often cave with family drama.
Carol(Starling),writing it down deserves much *credit*. Something I still struggle with...
MaryContrary, *credit* for working to achieve balance in all your pursuits. I try, too, and think it's important.
Pecola123, *credit* for noticing how little you usually taste your food. It is a great spot for improvement.
onebyone, thanks for sharing your good news! *credit* for persistance, and I'm glad to hear you are feeling positive about your relationship with food.
maryblu, thanks for raspberry info...I'm lucky, my dogs don't show interest. Glad to hear you're finding your mojo. *credit* for soul searching and thx for insight on maintenance.
Woodland, I'm glad to hear from you as I was wondering your proximity to the fire. I really like your idea of looking at one thing you could improve on each day...such a great thought! *credit* for enacting your idea.
Shepherdess, I love retail therapy and exercise! I appreciate your sharing your experience yesterday, and your thoughts on improving on today. *credit* for making your plan.

Ok, off to peachlandÖ.more dehydrating.

new2me2
09-11-2010, 08:15 PM
Good afternoon Beck coaches!

Just a quick post...but do want to say congratulations to Bill and onebyone!!! Great accomplishments for both!!

~~~

On plan today again. My WW weigh in went well yesterday...by their scale I gained only 1.8 pounds of all that water weight I lost from the last two weeks. And, since my weight seems to be holding, that's encouraging. The weigher was pretty excited about that, lol. I'm pretty close to "their" goal...the initial goal they pulled out of thin air...and I've now got to think if I want to make that my goal or go a bit lower. I want some breathing room (so I don't have to worry about whether I'm wearing heavier clothing, LOL), so I'm thinkng I'll go with theirs, but still try to get down to my goal or lower.

Pecola123
09-11-2010, 09:13 PM
Hi to Everyone:
Wow, BillBlueEyes! Congratulations! You definitely should be in the Weight Registry if you're not already there.
MaryBlu: Weren't terriers bred to chase rats in small places. One more dawg might be worth it. So glad you found your mojo again. I've never really lost weight let alone maintained, so it's amazing to hear from people who have. Thank you.

Beck Complete, Stage 1 Step 6
Read cards.
Weighed
Ate slowly, enjoying (This was easier today, though the newspaper beckons.)
Gave credit (Realize how I almost never do this.)
Planned exercise. Rememberd to park further away at gym. Forgot at grocery store.
Began identifying hunger/non-hunger. (This is not a problem. But the craving/emotional eating part will be much more difficult.)

onebyone
09-11-2010, 09:41 PM
Diet Coaches/Buddies - Pretty psyched - today I celebrate five years on my new journey. That's a magic number because the National Weight Loss Registry has gathered some statistics showing that those who keep it off for five years tend to keep it off thereafter. CREDIT moi for longevity with mucho gratitude to all you guys on this thread who've been my support group for the last three years. (I've already taken my reward early with my tandem skydive a few weeks ago.)



I am so :carrot:thrilled:carrot: for you BBE. :carrot:Congratulations at meeting your goal of being at goal for 5 years. What a path you've helped make here for all of us to get our wagons onto. :hug: And may I take the time to thank your DW for her need not to listen to your everyday food thoughts, creating in you the need to bring them here where we can all share in your thoughts. You cannot know how much your consistency has helped me at times. Wishing you many more years of OPness!

onebyone
09-11-2010, 10:04 PM
Hi Coaches:

Worked on a fun painting project for a place called The Atomic Rooster. They had a call for rooster art and I felt inspired. All the roosters will be on display for 5 weeks and the patrons will vote for their favorite which will then be reproduced onto their coasters for the next year!

I'd love that.:val1:

My rooster is very colourful and it's only now while writing this that I realize what i did with it. I gave it a neon green glow-it's got radiation glow! I am thinking of adding a tiny mushroom cloud in the distance but that may be a whack-upside-the-head bit of overkill. I'm usually more subtle than that;) I can always try it and paint it out if it's not right. Would that other issues could be so easily dealt with.

I'm reading a fantastic book called The $12 Million Stuffed Shark by Don Thompson. What a read! It's a deconstruction of the contemporary art world and an investigation into how/why some art gets huge $. Geez what a racket! It's all about creating your own world and then getting other to buy into it-literally and figuratively. If you are at all curious about the current art scene I really recommend this book. The chapter on Damien Hirst made me want to kick him...but this is nothing new.:p

Foodwise I held it to one treat today and completely enjoyed it. I did eat while standing up in the kitchen tonight but it was conscious. I also cooked from scratch which I like to mark with a [credit] Cooking from scratch is my ultimate goal always. I may be ready to get back 100% on the wagon come Monday. Today I was maybe 75%. The market was slow today $-wise but I've had such a good week capped off by a great rooster painting that I can't say the $, or lack of it, got me down today. It didn't. Yay!

CeeJay
09-11-2010, 10:37 PM
Hello everyone:

Bill- so happy for you on achieving 5 years. Thank you for being here and providing inspiration to us.

I have been on holidays for the past 3 weeks- enjoying the wonderful outdoors- camping, boating, fishing, watching sunsets (and 2 sunrises), looking for quartz on deserted beaches, and watching the eagles, loons, beavers and otters. Saw a wolf which is always a rare treat. I feel so relaxed. Back to work on Monday.

I have not been doing well in the eating department and have gained weight. I forced myself on the scales this morning and it is not pretty. I am resetting my stats and starting over. I have the morning tomorrow set aside to work out a new game plan. I need to go back to the basics. I need to redesign my eating plan so that it is something I can live with for the long haul. I need to keep it simple.

I hate that I keep popping in here, all fired up and then fade into the woodwork. I hope you all can put up with me a bit longer. Sooner or later I am going to get in the groove and stay there.

:grouphug:

maryblu
09-12-2010, 12:26 AM
I LOVE that you keep popping up! I am so pleased to *see you, and for what its worth, I am in the same boat...back to basics, planning..writing it down and practicing ALL the Beck techniques..willya just stay with us? Work the Beck program like it is your lifeline, 'cuz it is!

I can only imagine how *reconnected you feel after 3 weeks of outdoor adventures....I think no one can unless he/she has done it. Good for you..good for you, and a great time to recommit and get back on the Beck program. Not sure which book you follow; I was a Pink Book devotee, but I am now really, really appreciating the Green book's content..stay with us, K??

Nature Girl
09-12-2010, 01:20 AM
I didn't post last night because I fell dead asleep very early--my busy week and dedicated planning and eating and exercise caught right up with me and I just crashed. I slept well and got to sleep in --ah, the luxury! I din't get my planning done last night either but put together a skeleton plan during and OP breakfast--it is so good to have option 1, 2 & 3, especially for breakfast so that you can get up and not fall off the wagon right away! I went shopping w/ a friend and can you believe it, I PACKED a LUNCH instead of planning on fast food? So I ate my hummus & homemade pita chips at taco bell while J had her salad. I did end up buying some trail mi & didn't measure it, but at least it was primarily nuts & fruits from my plan.
I kept most of this plan quiet for the first couple weeks, but it does pay off to have a coach and to have your DH know what you're up to. Last night at dinner, I was highly tempted to have the prime rib that came with several sides including green chili cheese enchiladas (!) but when J ordered her drink she said "I planned in the car that I wouldn't have alcohol tonight. So what could I do but stick to my planned fajita salad, and give the garlic toast to DH? Two beers instead of planned one; could have been worse, could have done better. And tonight DH was planning to make an OP entree for us, but he was watching "America's Best Fried Foods" (Why are shows like that even allowed on TV???) I fell in love with the chicken fried steak and tried to talk him into going out and he said "I don't think you'll find that on your list" and went in and started the healthy meal. Foiled again!!
With friends like this, I might have success! Good job to me for picking such supportive people to surround me, and another good job for giving in gracefully to their common sense and caring support.
BillBE: Congrats on 5 years - you are an inspiration.
Onebyone: Congrats on your public art- that is truly an accomplishment!
Maryann: thanks for the assurance that teaching and eating well can coexist, no matter what the age of the student and what special events come up!

BillBlueEyes
09-12-2010, 07:01 AM
Diet Coaches/Buddies - Many thanks for all the kind words for the five years on my journey. The challenge is to mush on; life continues - so shall I.

Celebrated wedding anniversary with DW at a restaurant with new French cuisine. Walked there as part of the anticipation. Had the best tuna I've ever had - nearly raw, two different sauces, with leek and scallion wantons. And, portioned just right so that I didn't have to doggie bag my way home. Shared DW's cold avocado soup with lime - to-die-for. And shared her mouse dessert; again, the portion was quite small - wish all restaurants would do that. CREDIT moi for staying within my stretched upper bounds.

Went to four stores until I found enough blue berries for the week; CREDIT moi. These are from Nova Scotia; there's no tillable land further north, so these are the end of the season. Made stopping by the restaurant to make reservations part of my afternoon walk; CREDIT moi.


maryblu - Hosannas for "found my mojo" - back on your horse to charge forward again. Kudos for getting yourself there; it's much easier to find something when you're actually looking for it.

onebyone - Now I'm dying to see your painting for The Atomic Rooster - you gotta show us. Honking Kudos for cooking from scratch - you've mentioned that as a goal for some time - with additional Kudos because you've cleared enough kitchen to do it.

CeeJay - Yay for seeing a wolf!!! And Yay again for "eagles, loons, beavers and otters" - now I'm raring to go out for three weeks and reset my soul. Kudos for letting nature lead you to your path, "I need to keep it simple."

Joy (gardenerjoy) - Isn't that a great realization - even when you're slightly off-plan, you're still so far away for your old over eating. Kudos for recognizing that. Glad your MIL did well.

Shepherdess - Thanks for the reminder that wind is a more powerful word in Wyoming. Kudos for going out when you didn't feel like it. I need to hear over and over again that not feeling like it does not justify couch-potato-ing.

Debbie (Lexxiss) - Yay for mushing forward with new things; can't wait to hear how you incorporate the Vitamix into your life; "super healthy green drink" sounds like a great start. "therapy pups" sounds neat - tell us more.

Donna (new2me2) - Deciding when to stop losing is a tricky decision - good luck working that. I ducked making that decision by going the route of beginning my journey on my maintenance eating plan, so I never stopped anything, I just observed that my body had stopped losing. That doesn't work for everybody.

Nature Girl - To be sure, Kudos "for picking such supportive people to surround me" - that does seem to be a major part of a successful journey. LOL at, "Why are shows like that even allowed on TV???" There oughta be a law.

Pecola123 - Isn't it amazing what we observe about ourselves when trying to do the trivial strategies of the Beck plan, "Gave credit (Realize how I almost never do this.)" Kudos for seeing that.

Readers - day 37
Reduce Stress

Three Steps to Lower Your Level of Stress

To reduce stress, you have to change your rules. Here's how:

Jackie, for example, was annoyed with customers who complained to her about the quality of her company's service. They shouldn't take it out on me! James was resentful that his neighbors didn't reach out to him: They should be nicer. Jill was worried because she thought others were too irresponsible: They should be much more careful

The Beck Diet Solution, pg 246.

gardenerjoy
09-12-2010, 10:53 AM
I had an allergic reaction last night, continuing to this morning, to red wine (which wasn't on plan anyway). Pretty miserable -- kind of a combination of severe hay fever and mild hangover, even though I only had one glass.

We went out to a nice new place for lunch (I had salad with smoked duck on top for my entree -- credit). Then, next door to the cutest little market, with interesting wines, imported cheeses, and fancy candies. I wanted everything -- housemade dips and spreads, a dark chocolate bar with hot pepper and cinnamon, a roasted potato salad from the deli counter. It's a good thing we'd just had lunch. I let DH choose what we bought and lived vicariously through his purchases because I couldn't trust myself making choices of my own.

I was surprised how much I wanted to overeat. I realized when I got home that much of my control over the last year has been through abstinence of low quality foods. And that's great because most of my excess weight was from that. Now, I'm confident that I won't eat a whole box of commercial cookies or an entire family-sized bag of chips.

But, I don't have anywhere near that confidence around high quality foods -- artisanal breads, homemade cookies, local candied apples. I fretted over that for awhile yesterday since I wasn't sure I was willing to abstain from things I consider wholesome treats, but finally figured out my answer. It's about portion control. I can have anything I want, as long as I'm willing to eat it in an appropriate quantity, worked into my normal exchanges -- if I'm not willing, at that moment, than I'm better off abstaining.

WI: +0.5kg, Exercise: +90 665/1800 minutes for September, Food: 50%op, Read my Advantages and Responses: yes

Lexxiss: yay for spending money where it will really help you. I'm sure the Vitamix will be both fun and a tool for good health!

maryblu: oh yes! Thanks for the taking it for granted bit -- that's exactly what I was facing yesterday. I think I can make a new Advantage card from that -- I want to take great joy in my new lifestyle.

Shepherdess: good job using the new yoga DVD for motivation. Did you like it? Hope you found good stuff at the farmer's market to build a plan around.

new2me2: yay for being on plan and for celebrating less of a gain than expected

Pecola123: way to go with all of those credits -- you're doing great!

onebyone: so glad that you've worked your way back to a better place. The rooster painting sounds great, with or without the mushroom cloud.

CeeJay: your vacation sounds wonderful and, as I recall, was very needed. Yay for using that energy to work out a new game plan. And yay for posting here as a starting point. I love having you here.

Nature Girl: yay for wearing yourself out with a healthy lifestle -- and then taking the sleep you needed (also a big part of a healthy lifestyle)

BillBlueEyes: the anniversary dinner sounds lovely, great job keeping it in bounds!

maryblu
09-12-2010, 11:08 AM
Credit, moi, my Beckie coaches; I give myself a 90% for the day, but I need a ruling from my coaches. Note, I am *not asking the referee (Beck) 'cuz I *know what she'd say.

I do have a *serious b**** about having to list raspberries eaten while picking as "unplanned"..actually, it's a double infraction, it violates "eating while standing up", too. I know, I know, raspberries don't come free from calories; I'm just sayin'. Should get extra spontaneous movement credits for those consumed by beating the dawgs to them.

Additional credit for babying my still injured shoulder on a perfect gardening day..will behave again today..just one handed weeding and walking..so lucky it was my right shoulder and I am left handed, so can still "ball" the dawgs.

It is gonna be a another perfect fall day. *sigh. Hope all my coaches/buddies have a great day.

maryann
09-12-2010, 01:04 PM
Good Morning, All. Sunday and a sunny, beautiful, 70 degree morning here in California. DH is camping with DS and I have a luxurious aloneness this morning before we have a family lunch at noon.
Weigh in yesterday. I am down another 1.1 and it feels like a miracle because I have a total loss of 4.8 and all summer, PRE-BECK, I was unable to lose even 1 pound. So this morning is all about gratitude - despite yesterday's dinner consisting of chocolate frosting and cheese sticks. (Don't Ask). In the past, an episode like that would have sent me overeating the rest of the night because I had "blown it." But I got out my cards, knew my craving would pass, wrote about how bad cramps probably caused the bad choice, and then proceeded to have a very nice evening at a music festival.
BBEs - I love fine restaurants who serve quality rather than quantity. So many restaurants now treat me like a pig waiting at a trough.
Lexxiss - Is a Vita Mix a juicer? I would love to have one of those. Does it do Vegis?
Maryblu - raspberries eaten in the cool, fresh air and taken one step ahead of a pouncing dog should be counted as a vitamin, they are so good for you.

GosfordGirl
09-12-2010, 07:21 PM
Hi Coaches
I am still about. Not sure what has been happening with check in the last week but I have been distracted and tired. More-or-less on plan but not showing results. This morning I decided to measure my waist and it is 2 cm down on last week so I guess it is all happening but just not showing on the scale. I have been struggling with using the weight as information. Even though knowing that I was sticking to plan - food wise anyway. There has been some eating standing up and not being mindful but generally on plan

I have also been continuing to read the Green Book (white actually when you lose the dust jacket).

Congratulations to us all for surviving 9-11 and eid al fitr all at the same time - the world did good.

A few personals today

BillBE - congratulations on maintaining for 5 years - great achievement and no doubt a pattern that will continue, which can only be good for the rest of us. Congratulations to you and your DW for your anniversary as well

CeeJay - I am loving seeing you here and "starting over" - I am certainly going to try to take Maryblu's advice to "Work the Beck program like it is your lifeline, 'cuz it is" - I forget sometimes.

Maryblu - sorry you hurt yourself - but you seem to be thriving

Onebyone - the rooster sounds special - we have to see it. Hope you win. Credit for cooking from scratch - I find it so hard to do that but persevere

GardenerJoy - I liked the advice about not wasting calories on junk and to be sparing in the appreciation of good food. I can go over the top on "healthy" stuff that is well prepared

Lexxiss - waving and hoping you are. Great resistance work at the dog event!

Off to work

Cheryl

Leonor
09-12-2010, 09:33 PM
It's been a busy weekend with my daughter's birthday 9/11 :smug:. Had a piece of cake which fit nicely into my schedule.

Lost 5 pounds this first week on 1200 calories and no exercise. I must have done something wrong earlier this summer, I'm still convinced it's the meal plans :smug:.

Sorry for the short post, I hope everyone had a good weekend.

Pecola123
09-12-2010, 09:57 PM
Hi All:
Quick post.
Did the green book exercise where you do not eat between breakfast and dinner to prove to yourself that you won't wither away or die from hunger and that you can wait til your next snack/meal if you're hungry. Off to dinner after posting this and I have survived so far.
CeeJay: Welcome back! I never post and I am doing it now. So you never know when something will stick. Hang in there.

CeeJay
09-12-2010, 10:31 PM
Happy Sunday

maryblu- thanks so much for your very kind words. "Work the Beck program like it is your lifeline"- many thanks for that thought. That brought tears to my eyes- it is so easy for me to slip into a fog of denial. Where I have been for much of my life. I am here- awake. :) One day at a time.

I read the Green book first and am now starting in on the Pink book. I am calorie counting and searching for a really simple plan. No trouble with breakfast, lunch and snacks- it is dinner that is my trouble- well, that and not eating junk when it gets closer to bedtime. House is cleaned out of junk now so that's good. But dinners, I like to eat stuff that is hard to determine calories of- like stews, casseroles, pasta dishes etc. Right now am trying to keep it to stuff I can count.

BillBlueEyes- happy anniversary. Your celebration dinner sounds awesome.

gardenerjoy- thanks for the welcome back. Hope you are feeling better and stay away from the red wine!

seadwaters, Leonor, Pecola123, Nature Girl and maryann-- waving hello to you.

For me--It is the end of day 2 on plan. Whew.

Credit today for:

weighing in
eating sitting down and fairly mindfully
planning tomorrow and packing up lunch for tomorrow
writing down food, staying on plan and eating healthy
working out in the yard all day today
posting

Have a great week everyone.
:grouphug:

Woodland
09-13-2010, 12:26 AM
Hi Beck Coaches,

Thanks for being here ! The wisdom and support you offer means so much to me. I have not been involved in the recent Colorado wildfires (Boulder, and now a new one in Loveland), but I'm certainly thinking about how fortunate I am to have my house and belongings safe. Can you imagine being told to leave everything behind in an instant, then having your home destroyed?

I did experience some emotional eating this morning. I tried really hard to resist using food as comfort. The "I don't care" and "I deserve to feel better" thoughts won over though, but just for awhile.

What helped pop me out of it was making myself write down what I had eaten. It played out just like Beck says, showing me that I had not blown my plan as badly as I was thinking. I could still recover and had a decent day, calorie-wise. I was able to not beat myself up too much about the mistake of giving in.

I did spend some time later in the day thinking about (and writing down) details about the emotions I was having prior to the giving in. I thought about more effective ways of solving the problem. For some reason if I write things down I remember them better.

Thanks for listening. I'm still learning. This isn't always easy.
Woodland

BillBlueEyes
09-13-2010, 05:10 AM
Diet Coaches/Buddies - Just another day. CREDIT moi for just another day; can't expect fireworks 365, LOL.

Savored my Nova Scotia blueberries with breakfast. They were about the sweetest of the year, or so it seems as I'm acutely aware that they're the last. Harvested tons of tomatoes from our community garden last night after dinner. Tons. Seems the plants are making a real effort to ripen all their green tomatoes before the sun gives out and the first frost ends the season.


maryblu - Ouch that you're still tending your injured right shoulder; may its healing be rapid. Re eating from the garden: My take is to indulge, with joy and while standing, in the bounty of my garden, be it sugar snaps, cherry tomatoes, or green beans. But then, my bounty is small and I'm aware that what I eat is reducing what I bring home, so there's a natural inclination to bounded sampling. You can't beat maryann's declaration that your raspberries "taken one step ahead of a pouncing dog should be counted as a vitamin," LOL.

CeeJay - Kudos for a second day on plan; welcome back on your horse. And Yay for "working out in the yard all day" - noble exercise, that.

Joy (gardenerjoy) - Hope your allergic reaction has faded - that sounds like a bummer from a single glass of wine. Your smoked duck entree has me drooling.

Such an interesting observation that you can master the low quality foods by abstinence - quite happily - but the high quality stuff still needs bounds, and is still a challenge. I'm right there with you. My excess weight came from supermarket oatmeal raisin cookies, not caviar. And as I've worked my thinking to appreciate healthy stuff, it's easy to fudge the portions. Fruit and veggies have calories, as do salmon, quinoa, tofu, and boneless-skinless chicken. Thanks for that reminder.


Cheryl (Seadwaters) - Congrats on the declining waist; it seems pretty common to see our bodies reshaping without changes to the scale readings. (The pink book is also white without its cover, which itself is probably closer to magenta, for whatever that's worth.)

Woodland - Big Kudos for getting on top of those Sabotaging Thoughts, "I don't care" and "I deserve to feel better" - those guys are insidious, creeping in as if they represent caring about you. Glad you're not affected by those awful Colorado fires; hope they're soon history.

maryann - Kudos for gratitude - it's great to have something we can indulge in without bounds. I'm much too polite to ask about "dinner consisting of chocolate frosting and cheese sticks" - other than to tip my hat for your recovery.

Leonor - Congrats on the first week's rapid scale reading loss. With Kudos for meal plans that caused it. Sounds to me like you're on a roll here.

Pecola123 - Glad you survived the hunger experiment; Kudos for getting that one done. How much hunger did you feel? And for how long?

Readers - day 37
Reduce Stress

Three Steps to Lower Your Level of Stress

To reduce stress, you have to change your rules. Here's how:

Your "shoulds" and "shouldn'ts" show up when you have unrealistic rules about the way other people behave. When Tom was annoyed with his teenagers, he looked at his rules for them: They should be more appreciative. They should help around the house more. Bobbie was unhappy with her family because of her rule: People should give back to me as much as I give to them.

The Beck Diet Solution, pg 246.

gardenerjoy
09-13-2010, 11:14 AM
Day 18: Change your Definition of Full

Yesterday was a good day to practice this since my appetite was suppressed by my allergy action. I actually put planned food back in the refrigerator at lunch because I was really plenty full.

I've had lots of improvement in this area in the last year. In particular, I'm quite convinced, now, that I don't want to be overfull. I now associate that as an unpleasurable rather than pleasurable experience.

However, there's still work to do in this arena. I forget to ask myself if I've had enough and the default position is to eat what's on my plate whether I really want it all or not. I'm a bit afraid of awakening my inner rebel if I start demanding of myself that I consider not eating everything in front of me.

But that's a sabotaging thought. My inner rebel has been more of a help than a hindrance on this journey. She loves that it can be considered subversive to eat natural foods in the face of the food industry and agribusiness pushing processed junk. I suspect that I can enlist her in subverting the messages of the Clean Plate Club, too.

WI: -1.55kg (new low), Exercise: +0 665/1800 minutes for September, Food: 70%op, Read my Advantages and Responses: yes

BillBlueEyes: I'm feeling much better today, thanks! And thanks for pointing out that you also find it a challenge to keep bounds on high quality food. That helps me since some of the underlying emotion was resentment that "it's not fair." My best response to that has always been to compare with what you and other maintainers do, rather than some ambigous "they" who I used to believe ate lunch every day at Hardees and now, apparently, believe eat unlimited quantities of tofu over quinoa.

Woodland: great response to your overeating and I'm so glad that writing down the food and writing about your emotions was helpful to you. It isn't always easy. And, then, you'll get in a groove where it is easy for awhile, but there always seems to be a new challenge around the bend.

CeeJay: yay for day 2 on plan! You could trying throwing your dinner recipes into one of those on-line food logs and calculators like SparkPeople or DailyPlate. It's not too onerous if you do it one day at a time -- say, while planning next day's dinner. Or, what I do is calculate just the starches and proteins in recipes. I choose plans that have "extra calories" and/or "fats" and just assume that they get all eaten up by cooking oils and other ingredients in my dinners.

Hello to everyone else!

Lexxiss
09-13-2010, 11:32 AM
Hi Beck friends:wave:

Yesterday didn't end as I had expected...I ended up spending the day with my good friend I helped to move several months ago. The divorce is not proceeding as planned and she is emotionally drained, frozen and unable to see the proverbial light at the end of the tunnel.
So...my food did not go as planned, but instead I punted, and give myself a good grade for effort because I resisted a huge urge to do a drive through and sooth myself. I took alot of emotional stuff home and went to bed sick. I woke up today determined to help her, but not let my plan be affected. DH and I found her a dining room table which we will move over tonight and help her do some unpacking while sharing a meal which is on my plan. *credit*
Bill, the vitamix is different from a traditional juicer because it incorporates the pulp instead of feeding my worms. I can toss in whatever veggies I have and end up with a healthy beverage. Really a helpful tool since SBD really emphasizes fresh veggies. Thx for asking. It also makes gazpacho soup!

Take care today...mindful is my word...on that note I am heading to water yoga for some planned exercise.

Thanks, coaches, for all of your continual support!

new2me2
09-13-2010, 01:13 PM
Good morning Beck friends...

Cheryl, I'm feeling a bit distracted myself. {{sigh}} Seems like I'm always running behind.

I got to practice some Beck skills on Saturday night...a friend wanted to go to dinner after church, so we did. I ordered an avocado/ham omelet with just a side of fruit. I ate the fruit and a few bites of the omelet as it was, but then just started picking out the avocado with a few bits of ham. I was plenty full with just that, and when I was done, at least half the omelet was still on my plate. That was it. We left...she took part of her sandwich home, and I left my omelet. :D That sure felt good. I wasn't very hungry to begin with so, it didn't take much to make me satisfied.

Yesterday was a light day food wise and I did 45 minutes of Walk It Out as a warm-up for my 40 minutes of vigorous weights. I almost got that little workout high that one sometimes gets, lol. (not sure if it was endorphins or adrenaline, lol) The fact that I hadn't eaten in 5 hours or so slowed me down pretty quickly though...I hadn't been hungry, but the workout apparently woke up the appetite. :D

ETA: not sure what is up for the last half of my day yet. I have a dental appointment at 2:00 to get my stitches out on one side and a permanent filling or crown on the other side.

MaryContrary
09-13-2010, 02:21 PM
CONGRATS, BILLBLUEYES! Even having only been on this forum for about a month, you are clearly the gravitational center of the Beck Plan, and you have this amazing ability to show us OPness, rather than telling us. In others words: thanks for your daily examples!

Things are pretty much the same for me: It's been about a week since I've done a Food Plan. At this point, I think I'm avoiding it because I feel the need to catch up. I always caught up before, because I think keeping track is important even if it's after-the-fact. But I need to LET THAT GO, and keep moving forward. Credit moi: I'm going to get back on track after lunch today, take 15 minutes to plan for today and tomorrow.

To work on: not stress-eating; following a plan; reading A&R cards; reacquainting myself with the Beck books; re-considering my schedule in terms of what time of day would be good to take care of my Beckness.

Credits: de-cluttering (some) papers; dealing with major financial issues, while not letting them freeze me; working out five days last week; always taking the stairs; getting back on track with the dissertation; eating healthy snacks (even without a Plan); always sharing any meals out with DP.

Thanks for being here for me! :grouphug:

Pecola123
09-13-2010, 08:02 PM
Hi Buddies:
BillyBlueEyes: On the hunger experiment from the Green Book (eating nothing between lunch and dinner and monitoring hunger/comfort levels) - I had some physical hunger at lunch time but little thereafter. I did feel a little preoccupied with the fact that I had not eaten. I was surprised that I didn't overeat at dinner or thereafter. Worth a memory card and definitely credit.
Lexxiss: Sorry to hear about your friend's trials and tribulations with her divorce. I have a neighbor/friend who is going through the same thing and appears to be headed for alot of economic difficulties. It is difficult sometimes to not become enmeshed and see myself in her place. I remind myself to try to minimize that so I have more energy for both us. Sounds like you're being a really wonderful friend.

Credit:
Reading cards.
Weighing
Reading/working slowly thru the green book and not rushing ahead to Stage 2.
Eating sitting, slowly, with pleasure (I'm more and more amazed by the taste of food doing this!!)
Exercise
Remembering to do some spontaneous exercise.

Hope everyone has a great 24 hours.

CeeJay
09-13-2010, 10:33 PM
Quick check in tonight with my coaches.

Third day on plan. I can't tell you how happy that makes me. Today was the first day back at work after 3 weeks- it went fine- no major problems while I was gone so that's always good. I am going to try very hard to maintain this wonderful calm and sense of wellbeing.

Credit today for:

weighing in
doing arm weights
eating on plan and healthy
eating sitting down and relativly mindfully
planning tomorrow and packing lunch
posting
2 hours of yard work tonight after work

Wishing you all a good day tomorrow.

:grouphug:

gardnerjoy- thanks for the tip about the online calculators. I will try that.

maryblu
09-13-2010, 10:57 PM
Reporting for yesterday, coaches.

Thanks, Maryann for the nice rationalization on the berries finding their way into my mouth while being picked. Not only should they be counted as vitamins, it was a totally *passive thing on my part!

Tis a slippery slope, though. My unplanned episode yesterday was a close encounter with a Haralred (MN apple variety)...I noticed a Honeycrisp on that tree calling my name, but it hasn't been cool enough yet for the starches to have converted to sugar, so, not gonna eat *one *single *precious Honeycrisp prematurely. So, grabbed a Haralred from the next tree over, and just *did it. Pretty good, I must say..will get better with some cool nights.

Picked raspberries tonight, so, charted as *unplanned. The rest of the day, credit all around.

Found special help in the Beck technique for resisting an urge ..to think about how I would feel 10 minutes after eating it..boy, I know that drill!

Interesting treat tonight..serving of raspberries, drizzle of Hershey's Dark Choc syrup (I know, but just a drizzle) and topped with Plain Kefir as opposed to the traditional ice cream. It was tdf.

*sigh. Eating less and enjoying it more....so Beckian.

maryann
09-13-2010, 11:24 PM
Last thing on my "to do" list is to check in. Then, I am going to pour myself into bed, face down and mumble small enchantments, gratitudes and credits for another day on plan. I feel I have lived a whole life in just one day - vanquished mountains, battled dragons, performed a few moderate services for the less powerful in this world. Now, I am done and will sleep the sleep of a princess who forgets she is middleaged.
BillBlueEyes: here's to blueberries, strawberries, a sweet bell pepper I ate for snack and all other Zone Friendly produce.
Ceejay: Congrats on day three. that is three days farther away from crazy eating and three days closer to your goal.

Woodland
09-14-2010, 12:29 AM
Hi Coaches,

Today was so easy, compared to yesterday ! I know emotional eating is my biggest challenge, but at least it isn't a daily battle anymore.

I can remember, in my 20s (I'm 50 now), struggling to find resources to help me with the sabotaging thoughts I knew I had. Beck would have helped me so much then! Instead I went down the road that seemed popular at the time of feeding the impulses. Obviously that turned into 60 extra pounds on my frame. Oops !

Want to hear a real strength I do have? Now I can easily be around food I don't eat 'on plan', and it doesn't bother me one bit ! I made potato salad for DH, and worked hard making garden tomatoes/onions/peppers into salsa, without a bite taken ! I just love my 'on plan' food, and the knowledge that calorie counting will get me to goal, so all that other stuff in the kitchen holds no appeal. :p

Just random thoughts tonight. Time to pour myself into bed too !
Woodland

BillBlueEyes
09-14-2010, 06:57 AM
Diet Coaches/Buddies - Had a long day wrestling problems at work. The good news is that I didn't even think of the vending machines; CREDIT moi. Fell into bed early and slept late. I've got a few more days of this. Ugh.

Was eating sanely at a volunteer meeting last night with shared snacks, until someone arrived with a large bowl of trail mix - just ordinary packaged trail mix that was mostly peanuts. I over indulged in that, methinks because I was still carrying tension from my work day. Surprise, surprise. I've got to remember that my ability to focus is affected by my emotions, and simmering resentment or tension is likely to show up by gobbling food, and I'm historically susceptible to an open bowl of nuts. I haven't mastered a quick fix to tension; need me a meditation guru - one who understands that I want my equanimity NOW.


maryblu - Trying to conceal my jealousy at those living in the garden of eden plucking apples from the tree - even choosing which tree. Fortunately, my childhood religious training has made me wary of women plucking apples, LOL.

CeeJay - Such a joyous goal, "to maintain this wonderful calm and sense of wellbeing." Congrats on day 3 back on your plan.

Joy (gardenerjoy) - Yay for your "inner rebel" - I join you in believing that she's your ally on this journey.

Debbie (Lexxiss) - You do deserve Kudos for surviving giving support with all the tension that brings. Appreciating, "mindful is my word."

Donna (new2me2) - It's a big deal to recognize, "it didn't take much to make me satisfied" - Kudos for seeing that and leaving part of your omelet at the restaurant. Hope dental appointment went well.

Woodland - That is a real strength indeed, to be around off-plan food and not feel tempted. Kudos for making such a yummy sounding salsa and not taking a bite.

MaryContrary - Any de-cluttering is a big deal from my perspective. Kudos for getting some done and for getting on track with your dissertation. [And thanks for the kind words.]

maryann - Yay for "vanquished mountains, battled dragons, performed a few moderate services for the less powerful" - now that's living your life. I wanna see the movie.

Pecola123 - It's interesting that you felt hunger only for the period of your normal lunch, and not thereafter. That's pretty common. Also interesting that you were preoccupied that you hadn't had lunch. I suspect that indicates just how much eating is a habit, not a response to hunger as we like to think. Love reading, "I'm more and more amazed by the taste of food doing this!!"

Readers - day 37
Reduce Stress

To relax your rules for other people, do the following:

Recognize that you just don't have control - or not much control - over other people. The only one you can really have control over is yourself. You can change your own thinking and behavior, but you can't necessarily change other people.. . .

The Beck Diet Solution, pg 246.

gardenerjoy
09-14-2010, 10:50 AM
Day 19: Stop Fooling Yourself

I've probaby had every single thought on the "It's okay to eat this because..." list. And I can add some new fooling thoughts now "It's okay to eat this because it's wholesome...healthy...prepared by someone who really cares about food...."

I liked one of the responses in the workbook best: "I have to become an expert at resisting all foods that I haven't planned to eat." I like the idea of become an expert at something!

WI: +0.15kg, Exercise: +95 760/1800 minutes for September, Food: 70%op, Read my Advantages and Responses: yes

BillBlueEyes: LOL at wanting instant results from meditation. Good job not even having a thought about the vending machine.

maryann: hope your princess slept well! Credit for checking in being the last thing on your to do list!

Woodland: yay for an easier day! I love those!

new2me2
09-14-2010, 11:42 AM
Good morning everyone! OMGosh, the dental appointment was the best I've ever had, lol. I even said "that was fun" to the assistant, then added "I bet you don't hear THAT often, lol". Fun probably wasn't the right word, but it was painless and that's always fun in MY books! :D Not a single numbing shot or chemical was used...the stitches came out without a problem and he didn't even have to numb me to take out the temporary filling...didn't feel it a bit. Yay, lol.

I AM still toothless though...won't get a tooth on the implant for another 3 months, so it's going to be mostly soft foods, definitely no hard crunchy stuff on the other side...don't want to risk making another tooth go bad until I get the implant tooth. ;)

I was pretty hungry yesterday so went a bit over my planned food. Exercise was 50 minutes of Walk It Out. Today I'm going for a more intense workout... :dizzy:

Pecola123 "I did feel a little preoccupied with the fact that I had not eaten." This is my biggest problem. If I think about it, I'm usually NOT that hungry, but I really get preoccupied with the fact that I haven't eaten. I think it's something I'll have to watch for for quite a while yet. Yay for eating slowly and really noticing your food!

CeeJay YAY for 3 great days on plan!!!

maryblu Umm, honeycrips or pink ladies are my favorite apples! I am totally jealous of your cornucopia of fruits! I think your treat sounds heavenly!! Yum.

maryann Yay for another good day!

Woodland Yay for "but at least it isn't a daily battle anymore."

BillBlueEyes Yay for not even thinking about vending machines! Tension is bad news for me too.

Waving to everyone else!

Nature Girl
09-14-2010, 12:42 PM
Day 20 happened to be my assigned day to read Sunday, and was it ever pertinent to my situation! It lists some reasons you might have gotten off track, and of six bullets, I ran into four of them:
Forgot (or refused) to read my Cards (too tired, and then didn't want to because I'd have to follow them)
Neglected to plan my food (Thought I'd do it in the morning, but...you know how that goes)
Encountered unexpected triggers (that time of the month and pain medications for my calf)
Wound up surrounded by food you hadn't planned to eat (undiscovered candy bars and homemade peach shortbreads)
So two days got away from me in a haze of chocolate and muscle relaxants.
By last night I understood what I'd done and felt ready to get back on plan; *credit* planning last night, having OP breakfast today, talking to my coach last night and at least "confessing", even though I didn't call soon enough to prevent, and *credit* for heading to the scales (at the dr's office) soon as I get off the computer.
Today's another day; ready to get back to it!

MaryContrary
09-14-2010, 01:06 PM
I'm headed to the library, but wanted to check-in with my forum . . . Things are moderately back on track. I did do a Food Plan for yesterday, and though I didn't stick with it completely, it wasn't too off-track.

The goal for today is to make tomorrow's plan during lunch. I also am feeling anxious because I haven't cracked the Beck books for a while. But I'm still not sure where I should fit this into my life . . . In the first phase of my plan, I was doing all my Beck stuff pre-diss, in the morning, around this time. Combined with checking in with this forum, it was causing me to get too late of a start. SO -- I'm thinking thinking thinking about where to build the Beck books back into my life. Maybe I need to give it a particular day, and keep my daily goals simple (like OPness and success skills . . .) Hmmmmmmmmm.

The Beck books are currently sitting with all my dissertation books (in the traveling library which is my car), but I never want them near when I'm trying to write. Too distracting. I think I'll cart them into the house tonight. I'll likely delve into them a bit more at home.

My DP helped me work through a craving -- still the chili cheese fries, which had abated until we actually drove by the chili-cheese-fries-heaven. She said, "Have I told you how amazing you're looking?" Which made me laugh, because it was so obviously meant to distract me, and also very sweet. The laughter eased the tension, and so I resisted! Yay for me.

Thanks for being here to take my ramblings. Have wonderful and balanced days!

maryann
09-14-2010, 01:14 PM
Feeling bright eyed and bushytailed this morning. Did some prayer and meditation and realized how important it is to me for people to like me. If I think they don't like me I become afraid and that fear often gets covered by my overeating. Now that I am eating sanely, I have to face that fear. Not easy. These habits are deeply ingrained from my childhood. But I feel confident that I am changing and becoming the woman I want to be.

Gardenerjoy: I have been justifying alot lately, as well. "It is ok to eat because it is program food but NOT what I wrote down." I want to get back to a more disciplined approach so my calorie count doesn't creep up.
BillBlueEyes: An open bowl of anything (except mayonaise) is dangerous to me.
Nature girl: I just went through that time of the month and for the first time didn't overeat. I can't believe how uncomfortable I was not using food as a pain medication. Keep up the awareness. It is worth it.

Leonor
09-14-2010, 01:17 PM
What helped pop me out of it was making myself write down what I had eaten. It played out just like Beck says, showing me that I had not blown my plan as badly as I was thinking. I could still recover and had a decent day, calorie-wise. I was able to not beat myself up too much about the mistake of giving in.

That works really well for me,too.

Beverlyjoy
09-14-2010, 02:54 PM
Hi Beckfolks.... I am checking in. I saw my dermatologist last Thursday. He said that I am healing nicely. I need to go back to see him at the end of the September. He thinks by then I'll be able to schedule my foot/ankle surgery. I was thinking my skin looked horrible. But - he said 'it's just scars'. They should go away in a year. He said that my skin will be healed enough in a week or so enough that I can get my seasonal flu shot. What a journey.

For the last 5 days out of state with my son, dil, and gs. I loved being there.

I keep trying to focus on the Beck principles. But, mostly, I haven't been able to stay with it. (there hasn't been enough chocolate in my world.....) But, I am back home, I made my plan and am doing get out my journal. I tossed out Dh's candy and goodies, bought healthy food and have already had 4 glasses of water. I hope I can come back tomorrow with gratitude for a healthful day.

Remember to treat yourself as well as you'd treat a good friend.

Houston2Command
09-14-2010, 02:55 PM
hi everyone. i have not fallen off the face of the Earth or the diet wagon, for that matter.

i've actually been at it hard and my paid friend / diet coach has been working really well. surprise surprise surprise! (a la Gomer Pile)

my pants are literally falling off of me today. another one to the "retire" pile. yay!

i've added new exercises to my routine to keep it spicey and what used to be tough 30-40 minutes at the gym has turned into an easy hour! not easy to do but mentally. and boy do I work it.

the scale, well, it still refuses to cooperate and no one believes me when I say it won't move because my clothes continue to get larger (not literally). but it has not moved. it feels comfortable. i've decided that true muscle is building and that maybe after a month to two months, it will start to move again. it's been about a month now. whatever.

but calling the D.C. daily and on weekends and when i'm freaking out for something bad or stressing or whatever, has really helped. i hear myself - proud of my work out, or eating right or sounding ridiculous for wanting bad food b/c of something stupid, lazy or stressful.

trip home is in less than a month. really wanted to be in the 150s by then. still possible as I linger here. gonna keep going.

will keep checking in but probably not daily as I struggle with these last 2 deadlines and travel and momma time and work outs, and cooking. Credit me for keeping at this FINALLY!!!!

GosfordGirl
09-14-2010, 07:04 PM
Hi Coaches
Still here and still on plan. I haven't even been logging in to read posts as I have been pretty busy but more I have been fairly distracted. I am teaching a new subject at work and it is distracting me. I am also about to take on a large new project which isn't how I planned my gentle rehab and reintroduction back to work. However, it is a good project and needs doing now and I seriously need to be kept challenged at work. So I grabbed it. I need to think about relocating from my out of city address to closer to work at least for the 4 or 5 years until I retire. The travel is killing me. But the two beasties (dawgs ) might make it difficult to find accommodation. Oh well - just rambling now.

My weight is moving downwards again! I do like to see a new low. I have changed my maximum weight because like GardenerJoy I was going through my charts etc and my highest weight before I started this journey at the beginning of the year was 105kg (232lbs) - I am now 206 pounds so have broken 95 kg so that is a nice milestone.

Houston2Command - I can borrow your accepting attitude of the scale not moving in response to your ongoing on plan eating and exercise. Your clothes are giving the true result

Beverlyjoy - Thanks for the progress report - yay for your skin clearing up at last and the prospect of scheduling surgery. Good wishes that your day goes to plan and that the plan goes to plan

maryann - Your reflections show great insight into the causes of emotional eating - and you remind me about the usefulness of meditation in being centred and focussed

MaryContrary - Yay for a moderately on track day and credit for more planning. I struggle with where to fit it all in - I have found reading a few pages of Beck in bed before sleep sort of works - unless it competes with the work I am running late with and need to read in bed as well! But my main problem is an entire lack of discipline really - scheduling time to do the necessaries.

Nature Girl - Ouch for pain and eating triggers and being surrounded by temptations. Yay for moving on and making a plan - that seems to be what it is all about

Donna (new2me2) - Yay for competent dentistry and good outcomes. Sounds like things are going to plan

GardenerJoy - I have a long list of reasons that make it OK to do things that are on the excluded list (and not do things on the should do list!) It is startling to see it written in someone else's list in a book and just makes me know how predictable this behaviour is - sort of comforting

BillBlueEyes - Instant gratification - lol when applied to meditation and equanimity. Same old story about consistency and practice and discipline isn't it. All of which I need a lot of work on. Ouch for struggling with problems and a lurking bowl of trail mix

Progress - :df:
- I motivated myself by reading A&R cards - No
- Made food plan - Yes
- Logged food soon after eating - Yes
- Food on-plan - Yes
- Ate seated every time - No
- Ate mindfully & slowly & put down fork occasionally - Yes
- Weighed myself - Yes - down - 206
- Read the Green Book - Yes
- Exercise - No!

Working on - :running:
Reporting in regularly

Have a good day Beckies
-----
Cheryl

Pecola123
09-14-2010, 09:46 PM
Hi Buddies:

Beverlyjoy: Credit for everything you've done so far to get yourself back on track. Bet things will go better from the work you've already done.

I'm beginning to prepare for my DH being out of town. I tend to go a little crazy with food when he firsts leaves. Even though writing out a food plan is ahead of where I am currently in the green book, I think I am going to start one so I have a means to hold myself more accountable.
I've begun to attempt to eat only the amount of evening dessert that I have mentally planned. Unable to do this op; I'm having difficulty getting started using Beck's techniques for this. My goal tonight is to have 1 Trader Jo's Chocolate Yogurt and then just try using the "no choice" technique.

Credits:
Read cards.
Weighed
Ate sitting, slowly, savoring.
Lacking giving credit during day.
Exercised
Parking further away to walk.
Posted

CeeJay
09-14-2010, 10:06 PM
Hello everyone:

Another quick check in tonight. To report 4 days on plan!!!! Yahoo.

Credit today for:

weighing in
planning tomorrow and packing lunch
eating healthy and almost on plan (see below)
one and a half hours of yard work tonight
posting to my coaches
eating one cookie at a meeting today and making myself stop
eating sitting down and mostly mindfully

:grouphug:

maryblu
09-14-2010, 11:11 PM
Quick check in Beck coaches/buddies,

Ceejay, yay for 4 days on plan. You go, girl.

Beverlyjoy, you are such a trooper. I can only imagine how good it will feel to have your surgery BEHIND you.

Seadwaters, I feel your pain for long commute to work and dawggies to consider in the equation. 'Tis a trade-off.

Pecola, good luck with your "No choice" behavior tonight. Tough to do with Trader Joe's!

Houston2command, *laffin'. You keep your pants on, girl!

Leonor, great job for not blowing an entire day. Isn't it marvelous the way the Beck program works for that?

BillBE, wish you were here. Am seeing hawks I can't identify, and they are cruising the lake. ...thought only Osprey really "fished". The eagle has been hungry of late, too..was soaring over the lake for a cuppla hours today. The Hummingbird Moths are around finally. Weird little dudes, but kinda fun to watch.

'lo to all I missed..appreciate all your insights.

Woodland
09-14-2010, 11:25 PM
Hi Coaches,

I had a good day, even with the stress of going to town. My little road is full of farm activity traffic, so sometimes I stress about trying to get through it all in my little car. No problems with it today.

MaryContrary brings up a good point, about how to fit Beck into a day. I keep my three books (pink, green, and workbook) in my bedroom, and read a little bit every night. If I've struggled with a particular skill, I try to read about that. :gossip: I also try to think only positive thoughts when I turn out the light to fall asleep. I find I fall to sleep more quickly that way.

I also try to cap my evening at the computer by reading this forum, reviewing my food list for the next day, and filling out a fast checklist regarding how I did with the basic Beck skills. I also try to make a note about something I want to focus on the next day. Sounds like a lot when I put it in one place, but it really doesn't take much time. Time well spent though ! :yoga:

How do you fit Beck into your day?

Woodland

BillBlueEyes
09-15-2010, 05:06 AM
Diet Coaches/Buddies - Work. Stress. Eat. Sleep. Ugh. But this only happens for short spells, and then it's over. CREDIT moi for thinking about giving myself credit, LOL.

Exercise was typing on the keyboard.


maryblu - Wish I could see those hawk cruising your lake and fishing no less. I haven't a clue.

CeeJay - Big Kudos for, "and making myself stop" - such a major thing to know that briefly off-plan can remain briefly, and not be the slippery slope. Welcome fourth day!!!

Joy (gardenerjoy) - Thanks for, "I have to become an expert at resisting all foods that I haven't planned to eat." I had this big time during my losing phase; gotta get back to it more rigorously.

Beverlyjoy - I smile just from your mention of your DGS - the one who makes you laugh. Wonderful news that you're back on track able to to schedule your surgery. LOL that 'it's just scars' should make you feel better.

Cheryl (Seadwaters) - Yay for recognizing that you need to keep yourself challenged at work, and for grabbing the opportunity. Ouch for the travel; hope you find a less stressful solution.

Donna (new2me2) - Nope, doesn't compute, dentist and fun is an oxymoron, LOL. Ouch for waiting for three months for your new tooth. I shudder to think of how much weight that might make you lose.

Woodland - Neat idea to focus on a positive thought before falling asleep.

Houston2Command - Congrats for [I]"pants are literally falling off of me." And Kudos for continuing to work with your real life Diet Coach - you set up a good thing for yourself there.

MaryContrary - Methinks it's a serious issue to find the right place for daily Beck - worthy of waffling, shuffling, and trying things out. I've always dreamed of going to a Fat Farm for a month to lose weight and get in shape - just indulging in a fantasy to help avoid finding the right way to live. Real life is certainly real.

maryann - Yay for, "becoming the woman I want to be." Kudos for spotting that wanting to be liked needs to be balanced. Beck's books are good at continuously pointing out where our desire to be liked leads us to decisions that leave us in conflict.

Nature Girl - Admiring, "Today's another day; ready to get back to it!" That's the path.

Leonor - Waving back. I also admire the idea of not beating oneself up - tried that many times and it wasn't helpful.

Pecola123 - Yep, I'm in your club of wrestling with remaining OP for dessert; Kudos for recognizing that you have to do that. And Kudos for staying the course with, "Ate sitting, slowly, savoring."


Readers - day 37
Reduce Stress

To relax your rules for other people, do the following:
. . .
Think about someone you admire who has more relaxed ideas about how others should be. What rules does he or she have?. . .

The Beck Diet Solution, pg 246.

gardenerjoy
09-15-2010, 10:07 AM
Day 20, Get Back on Track

This is the one where she points out how silly it is to give up on a diet for the rest of the day (or week!) after one slip-up. I've done well with this for the past year. Was it the green book or somewhere else where I read the analogy of a speeding ticket? If I got a speeding ticket, would I speed all the home because, what does it matter, I've already got a ticket? Of course not. I would be careful with my speed going home and for many weeks in the future. It makes no more sense to continue overeating after one mistake than it does to keep speeding after getting a ticket.

WI: +0.15kg, Exercise: +90 850/1800 minutes for September, Food: 70%op, Read my Advantages and Responses: yes

BillBlueEyes: hope this short spell of work frenzy is over soon. Credit for thinking about giving yourself credit and for all the other Beck skills you continue to use.

Woodland and MaryContrary: I did Beck stuff at night for the first few months because it seemed more natural. But I had a problem with consistency, so now I post first thing in the morning to make sure I get that one thing done. I work the rest in to the day whenever I have a few moments.

maryblu: I googled fishing hawk and found this gorgeous image on flickr:
http://www.flickr.com/photos/ozoni11/3050701867/

maryann
09-15-2010, 12:16 PM
Good Morning,
Beautiful weather. I woke up amazed that I was still working a food program. I have had literally 20 years of dieting failures - unable to reach a goal and here I am 40 Days into a solid, healthy pattern of eating. I had to read my Beck "Believe it" card. No resting on my laurels. I want to stay in the habits I have developed.
Prayer and meditation in the morning (5:30 a.m.) with reading a little of Beck.
Reading cards twice a day.
Writing down my food.
Telling the truth no matter what.

Woodland :my husband is a farmer. Those machines are big.
Gardenerjoy: Loved the speeding tix analogy. Even more than gaining weight after eating all day from an "I blew it", I just don't want to spend another day obessing about food. I have done that my whole life. I want to think about something new.

Have a good day. Can't wait until I get a ticker!

Shepherdess
09-15-2010, 12:32 PM
Our guests left yesterday AM and things are finally getting back to normal. It was great to have them here, but we got way behind. So all in all eating was pretty good while they were here and exercise was consistent, with some spontaneous exercise chasing a 1 yr old and a 5 yr old around.

DH and I went to a ram sale yesterday, so it was a busy day. Lunch was fine, as far as calories go, but pretty lousy on the nutrition. It was the best I could do when I was that exhausted. I made up for it with a dinner of all veggies. Did I mention that I love the Farmerís Market? I was tired in the evening, but did do some yoga and felt better for doing it. So credit for exercise when I donít feel like it.

CeeJay, itís great to see you back here and thank you so much for the lovely description of your vacation. It was much deserved and glad you had a great time.

Houston2Command, congrats for pants falling off! Itís great that your paid diet coach is working out so well.

Beverlyjoy, glad to hear your skin is healing. Best of luck on planning your surgery. I know it is a difficult thing to plan. Kudos for getting back on the Beck wagon.

Seadwaters, congrats on weight down again, even while taking new challenges at work.

BillBE, ouch for ďWork. Stress. Eat. Sleep.Ē Kudos for recognizing how stress influences your eating. Glad there is light at the end of the tunnel.

Gardenerjoy, thank you for the reminder that it makes so much more sense to get back on track immediately after a slip. Itís funny how irrational so many of our dieting behaviors are.

Maryann, yay for 40 days of good Beck habits! It is so amazing to realize that we all have the strength to do this. Great job recognizing the need to stay vigilant and keep up those habits.

Waving to everyone else. Hugs to all my CO friends! Those fires have been devastating.

Nature Girl
09-15-2010, 12:56 PM
OK last night was quite a challenge. We were taking FIL (88YO) to Olive Garden; I planned with my coach ahead of time and stuck pretty well to my plan. However, it was a difficult night personalities wise and I left the dinner grumpy, upset, and frustrated. As I drove away, all I could focus on was "Dang, I couldn't even drown my sorrows in a (or 2 or 3) glass of wine, or reward myself for the uncomfortable evening with a yummy dessert". Days 22 & 23 are about "Oh Well" and "It's Not Fair." Both exactly what I needed, but hard to swallow. I got through it, though; went home and didn't eat except my late evening snack OP.
So I guess *credit moi*!

MaryContrary
09-15-2010, 02:06 PM
Hello to my forum, and thanks for the detailed and thoughtful insights regarding where to fit Beck principles into daily living. Though the Beck books didn't make it out of my traveling library last night, more and more I am liking the idea of keeping them next to my bed and delving into them as I wind down for the evening. I think doing so will also help me to actually wind down!

I made today's plan during my lunch yesterday, and felt good waking up this morning knowing that the plan is there. (It was either Alma or Amber who first mentioned this strategy to me . . . it's stayed in my head, so thanks!) I stayed OP yesterday, yay, and even went without the small snack I had planned before my workout.

AND: this morning when I got on the scale it read 198. Yay! I still distrust the accuracy of this scale, but I can't afford anything better at the moment. So I'll just be in the moment, and calibrate this one every time I use it.

This is my first serious writing week, as the past couple of weeks have been spent doing research and reading. Yesterday I made the 9-page outline that I'll be using to get into the tough writing today. I was feeling a lot of anxiety about sitting down to do this outline, so I did some journaling, and found myself using the Beck principles like "NO CHOICE" and "Let it go." When I realized I was doing this, I decided to try extending Beck further into my dissertation practice, so at the end of my work-day, I took 10 minutes to make a plan for my dissertation writing today, and, most importantly, to record credit-mois. It was a great way to wrap up the day, and (similar to the Food Pan), I woke up this morning feeling more settled and prepared about this "loose baggy monster" than I've felt in quite some time.

Hope everyone is having a wonderful day! Thanks for all the support, even when I can't find the time to do personals . . .

Beverlyjoy
09-15-2010, 02:23 PM
Hi.. Thanks to all for you support and kind words about my recent challenges with my health. I appreciate it greatly.

Yesterday was mostly healthy - I am grateful for any bits of food sanity I can muster. I stayed on my plan until after supper. DH and I went on our weekly jaunt to Dairy Queen where I get my 50 calorie fudge bar. Oh no! - DQ was closed because of a gas leak. So, we went to the other local ice cream joint. They did not have ONE thing healthy (sugar free or low fat). So, I just had regular ice cream. Of course, just as Dr. B says, I felt awful after. She also says - hop back on your plan.

Yesterday - I mostly ate seated and gave myself credit many times during the day.

I got up today REALLY not wanting to plan and eat what I want. However, I had a healthy breakfast. I took DH to have some outpatient surgery. I took my Beck ‘stuff’ - read my cards, listened to a relaxation tape and this helped. When I got home. I got on the computer and looked up quotes about the power of positive thinking. I read them for five minutes. It helped. I went to the farm market. I am feeling hopeful about today and food.

marycontrary = wonderful to end your day with Beck. 198! - I am doing a happy dance for you.

nature girl - much credit for saying ‘oh well’ to a challenging situation.

Shepardess - yes indeed….chasing after children certainly counts for spontaneous exercise. Also - doing yoga when you don’t feel like it is a credit, indeed.

Maryann - you said - here I am 40 Days into a solid, healthy pattern of eating. This is a wonderful thing to be able to say. Many kudos for your willingness to incorporate Beck techniques into your life.

gardener joy - it’s great to hear that you can stay with your plan mostly and forgive yourself if you go off - then get back on your plan. Credit!

Billiebe - I hope your work load and stress level start of slow down for you. Credit to your credit about thinking about credit.

Woodland - your daily/evening Beck routines are very commendable. Credit.

Maryblu - so glad you checked in. It really does help yourself as well as others.

Ceejay - Four days OP….yay!!

Pecola - Hi! It’s good that you recognize that it will be harder for you when DH is gone. (I am the opposite - do better when he is gone.) Many credits - kudos.

Seadwaters -sounds like you’ve been busy - new projects can be fun as well as a good challenge. A lot to think about - moving and the doggies.

Houston - so, so glad to hear that things have been going well. Sounds like your diet coach has been instrumental. It’s wonderful.

Pecola123
09-15-2010, 09:02 PM
Hi Buddies:
Maryblu: Yeh, that Trader Jo's is a stretch. Hey, but I did it - only one yogurt last night while watching "Gone With the Wind." Besides "no choice, I realized there's ll kinds of good lines to use on yourself from that movie - "Frankly, my Dear, I don't give a damn" (for another yogurt); "I won't think about that today (having another yogurt), I'll think about that tomorrow (when I can have another one). Anybody think of any others?
BillBlueEyes: Yeh, I'm real excitied about that eating slowly and savoring. Seems like a critical discovery for me, because I'm feeling much more satisfied with my food - like it's not gone with the wind. Hey maybe that movie will help you!!
NatureGirl: Wow, double credit for managing through a tense meal out and sabotaging thoughts.


Credit:
Read cards.
Weighed
Ate slowly, savoring
Still forgetting to credit much. (But have a device to help me remember.)
Exercised (Regular and spont.)
Wrote up 1st food plan last night and following it today.
OP dessert last night!!

Everyone, have a great day.

maryblu
09-15-2010, 11:06 PM
My Beck coaches are smart AND funny.

Pecola, lol at all the GWTW quotes. Love it.

MaryContrary, congrats on Onederland. Great going.

Gardenerjoy, will have to see if the Red Shoulder Hawk has a range in Minnesoda; it is really something, isn't it?

Maryann, thanks for sharing how well Beck has worked for you for 40 days. You are a great testimonial.

Just want to report another day successfully practicing the Beck program. Feels good, and it is really very cool *knowing all I have to do is follow the Beck blueprint and I will be successful. It is great *knowing that. That said, I had quite the inner struggle with myself today overcoming Sabotaging Thoughts. Oh, well, I won, and it does get easier. I know that. My resistance muscle is weak and flabby; it needs some time to get strong. It is just so much fun *flexing it.

Waves to all.

Hi to Annewonders, Kuhljeanie, Bennyhannamamma, and Chinamaine.

Annewonders, if you are *out there, the new Survivor is a hoot!

CeeJay
09-15-2010, 11:13 PM
Hello Coaches:

HOLY SMOKES- Day 5 on plan!!!!!!!!!

Thanks to all of you for the daily inspiration. Thanks to Dr. Beck for showing me a way to get a handle on myself. Thanks to 3FC's for this forum.

Giving myself credit today for:

eating 100% on plan and healthy
packing lunch for tomorrow and planning healthy dinner
checking in here
doing arm weights
resisting eating junk when my day ran late and I was "starving" on the way home
eating sitting down

I need to start to get back to more regular exercise. This really went be the wayside in the past 2 months.

:grouphug:

onebyone
09-16-2010, 12:36 AM
Coaches

quick check-in as I have little to report foodwise that is good except *credit* it ain't as bad as it used to be. I'm not op but overeating my cooked from scratch food*credit* and my portions are 2x the size they should be-sometimes 3x. I have had both sister stress (unresolved/i'm hiding from it) and job stress re:ceramic studio and that teacher again and a lack of enthusiasm for my job there. In fact I may quit by the end of the winter term. I have a few months to think on this though. Stress and emotional tensions bring out the insatiable food bear in me. I feel worn down/worn out and i eat to feel something pleasurable and also to feel nothing at all. I don't think i've made any progress with this at all. <--is this a sabotaging thought? :shrug: don't know. I keep coming back but really wonder if I am capable of changing this deep seated eating pattern of mine.:(

ceejay :carrot::carrot::carrot::carrot::carrot: 5 days op! yay!

maryblu I appreciate reading about your total faith in beck. I'd like to be a believer too i am still trying to get there with it

pecola123 Nice list of credits *credit*

beverleyjoyI've meant to comment on many of your posts over the past month or so. I am thrilled to hear you are on the mend physically. what an ordeal you've gone through and yet you are not de-railed. you move forward and get back on track. :hug::bravo::hug: CREDIT.

marycontrary I am always a mess dealing with a long term project. give me a deadline 2 days away and i binge work to get it done-eating all the while as "I am working so hard;poor me". I can no longer manage that tension level so that means being willing to plan; taking moderate steps to complete things and managing my time to prevent the binge behavioir from being necessary. I totally relate to your thesis writing. you have a fantastic opportunity to really ''get it" with beck as if you can integrate beck into your life now, think how easy it will be once you are out from under your paper? how much further ahead will you be? LOTS. keep trying no matter what. I will too.;)

Must go. more personals tomorrow...:wave:

ps. I've attached for you my Atomic Rooster painting as requested...

BillBlueEyes
09-16-2010, 06:21 AM
Diet Coaches/Buddies - Dinner. In the kitchen. With gazpacho. CREDIT moi. Kitchen doesn't have the same ring as patio, but DW was unwilling to put on a coat to eat outside - didn't fall for my reminder that we'd find 60 degrees balmy in February.

Beat the crunch at work; CREDIT moi. So I'm good for another week, hopefully the weekly cycle will calm down. I'll live thru this, and do so without eating my way thru it.
{Scarlett: As God is my witness, as God is my witness they're not going to lick me. I'm going to live through this and when it's all over, I'll never be hungry again. No, nor any of my folk. If I have to lie, steal, cheat or kill. As God is my witness, I'll never be hungry again.}


maryblu - Yep, just saying NO works wonders.
{Prissy: Mammy, here's Miss Scarlett's vittles.
Scarlett: You can take it all back to the kitchen; I won't eat a bite.
Mammy: Yes'm you is, you's gonna eat every mouthful of this.
Scarlett: No... I'm... NOT.}

onebyone - Wow, is the Atomic Rooster vibrant. Methinks you're gonna thrive in London just because you want to.
{Bonnie Blue Butler: London Bridge? Will it be falling down?
Rhett Butler: Well, it will if you want it to, darling}

CeeJay - "Resisting junk food" - Kudos - would be great if junk food just didn't bother you anymore.
{Scarlett: Great balls of fire. Don't bother me anymore, and don't call me sugar.}

Joy (gardenerjoy) - Neat photo of the Red-shouldered Hawk. Do like the analogy to speeding all the way home after you get a speeding ticket - silly? no, this is serious stuff.
{Dr. Meade: Good heavens, woman! This is a war, not a garden party!}

Shepherdess - Noting, "Did I mention that I love the Farmerís Market?"
{Gerald O'Hara: It will come to you, this love of the land. There's no gettin' away from it if you're Irish.}

Beverlyjoy - Kudos for "I mostly ate seated."
{Scarlett: Now isn't this better than sitting at a table? A girl hasn't got but two sides to her at the table.}

Donna (new2me2) - It's not only dentists that can be fun.
{Scarlett: Marriage, fun? Fiddle-dee-dee. Fun for men you mean.}

MaryContrary - Congrats on the new scale milestone - big deal to be in Onederland!!! Stellar idea to extend Beck principles to your dissertation. And Kudos for planning whether you felt like it or not.
{Scarlett: I can't think about that right now. If I do, I'll go crazy. I'll think about that tomorrow.}

maryann - Ticker is available after 20 days and 20 posts (a rule to help thwart spammers). Your 20 days might arrive today; you need to do some more posts - look around, there're plenty of threads where you can add a comment.

Kudos for, "40 Days into a solid, healthy pattern of eating" And Yay for having Beck and this Support group so you're not alone.
{Rhett Butler: You go into the arena alone. The lions are hungry for you.}


Nature Girl - Ouch for "dinner grumpy, upset, and frustrated" with Kudos for "couldn't even drown my sorrows in a (or 2 or 3) glass of wine."
{Rhett Butler: I'm very drunk and I intend on getting still drunker before this evening's over.}

Pecola123 - Only one yogurt for a 4 hour movie is good stuff. Why, yes, I have noticed that Gone With The Wind is the original Beck book and eating plan movie. Once you start on quotes from it, it's hard to remain in control.
{Scarlett: [Turns around slowly to face Mammy then throws her umbrella and stuffs food into her mouth]
Mammy: Now don't eat too fast. Ain't no need for it come right back up again!}

Readers - day 37
Reduce Stress

To relax your rules for other people, do the following:
. . .
Try to take the words always and never out of your rules.. . .

The Beck Diet Solution, pg 246.

GosfordGirl
09-16-2010, 06:32 AM
Hi Coaches
Grateful for an on-plan day. I am energised by work which keeps me focussed. I went down 2 flights of stairs and tried "tripping" down instead of carefully walking holding the handrail - I did it and it felt good. I even trotted up a few stairs - YAY! I am increasing my incidental exercise.

Beck ideas are helping me to stay on track and to focus better at work. Saying oh well to the traffic is helpful occasionally as well.

Onebyone - GREAT chicken - I love it. Ouch for sister stress and work stress. I can identify with this bringing the need for comfort or to use food to block out feeling. Being aware of it is probably a large part of the battle so credit

CeeJay - 5 days on plan! YAY for following your goals

Maryblu - congrats on flexing the resistance muscle (not so flabby after all) and overcoming cravings. I wonder about some of our missing friends too - particularly the ones you mention

Pecola123 - great list of credits

Beverlyjoy - Huge credit for planning and practising when you woke up not really wanting to. Hope your day went well

MaryContrary - great credit that you are using CBT principles in your life to manage your dissertation. Yay for onederland - must feel good

Nature Girl - Credit you indeed - a great result to stay on plan through a serious case of the grumps. Great resistance work

Shepherdess - yay for joyful spontaneous exercise.

BillBlueEyes - Work. Stress. Eat. Sleep. Ouch. Good thing it doesn't last long. Credit for staying on plan

Progress - :df:
- I motivated myself by reading A&R cards - Yes
- Made food plan - Yes
- Logged food soon after eating - Yes
- Food on-plan - Yes
- Ate seated every time - No
- Ate mindfully & slowly & put down fork occasionally - Yes
- Weighed myself - Yes - up - 206.6
- Read the Green Book - Yes
- Exercise - No!

Working on - :running:
Reporting in regularly

Have a good day Beckies
-----
Cheryl

Lexxiss
09-16-2010, 07:22 AM
Hello Beck friends:wave:

Monday was OP for me. *credit* My only less than average was having an extra sliver of healthy pizza when I knew I didn't need it. more. My food week went downhill after that. I see the error and am taking steps to correct it. Sunday is usually my planning and reflection day, and I spent a mindnumbing and exhausting day with my friend who is divorcing. I stayed on track Monday, but stayed at her house until 10pm, again draining my batteries. With no plan in place, it spiraled downhill despite good intentions. I am back on the frontline with a written plan in place, weigh in complete and anticipation of at least 4 uninterrupted days before my Mom visits again. I had a bit of distressing news on family ticker last night....kind of reminding me of the ticker at the bottom of the newscast. *credit* that I see that as a warning to tighten my belt and put my dieting first. I will give it my best shot today as I know the waters are not getting any calmer. Thanks all, for being here and offering such wisdom.

BillBlueEyes, Thanks for the smiles this AM. Glad to hear the stress is calming down at work. Ok, so I'm going to admit I've never seen Gone With The WindÖ
Beverlyjoy, getting up and having a healthy breakfast when you don't want to plan is such a positive step. One step at a timeÖ.for me, too.
Donna(new2me2),
Pecola123, thanks for inspiring BBE! Lol *credit* for writing your first food plan!
onebyone, I love your Atomic Rooster! Thanks for checking in! "Ain't as bad as it used to be" is great progress! I, too, have a tough time with stress and emotional tensions.
CeeJay, Yay! For day 5! Great identifying that more regular exercise is important to you!
maryblu, I watched Survivor, too. Now I just need to remember the new day. Good for you strengthening your resistance muscle!
NatureGirl, ouch for difficult personalities. What positive progress to use Beck ideas to get through it. *credit*
gardenerjoy, I've been following your day to day log. Thanks! I'm convinced it is where I need to be right now.
Houston2Command, Yay! For such great news! It really made my day! Keep going!
maryann, your feeling of success after 20 yrs of dieting failures is so encouraging. Cheers for good habits!
Cheryl(seadwaters), I'm always glad to hear that Beck ideas are helping. Yay for increasing incidental exercise!
Lenor, Congrats! On your weight loss during week 1 and I'm glad to hear that you are convinced it's due to planning meals. It is such a healthy habit.
Woodland, thanks for describing your Beck day. I like reading at night, too.
MaryContrary, I appreciate reading how you are working on formulating a Beck strategy that works for you.
Shepherdess, I hope you are enjoying life without guests. *credit* for good eating while enjoying their company.

gardenerjoy
09-16-2010, 10:11 AM
I went to our cabin yesterday for some clean-up work. I remembered that when I went last fall, I suffered from cravings for donuts -- a treat I associated with solo trips to the cabin. Even with that memory, I had no cravings! A huge victory. And a couple of big revelations: 1) that cravings hardly ever appear in my life anymore when it used to be a daily occurence and 2) that I now fully believe cravings to be a kind of suffering (I used to think they were more akin to anticipation of a fun event). I suppose there must have been some pleasure around cravings and satisfying them, but now that those forces are gone my life is so much more pleasant and there are so many wonderful things I'm finding to do with that time.

Day 21 Get Ready to Weigh In
It's kind of funny that the pink book advocates a weekly weigh-in. I already do a daily weigh-in because that's what the green book recommended. I was actually a little surprised to discover that daily weigh-ins work better for me because I had always heard that weekly was the way to go. I'm less likely to get upset about the number on the scale because I'm used to seeing daily fluctuations. I also no longer have that tendency to eat a lot at the beginning of the week thinking that I'll make it up before my next weigh-in. And I think it just helps me focus on the importance of attaining and maintaining my weight -- weighing myself is the very first conscious thing I do every morning, kind of like a ritual, so it really cements this as a priority no matter what else is going on in my day.

WI: -0.05kg, Exercise: +65 910/1800 minutes for September, Food: 80%op, Read my Advantages and Responses: yes

BillBlueEyes: Ha! I'm going to smile all day remembering your GWTW quotes!

onebyone: love the rooster -- he looks so noble!

seadwaters: yay for an on plan day and work that energizes enough to take the stairs!

Lexxiss: sorry that you continue facing family and friend emotional upheavals. Great job getting started with a written plan and determination -- those two things will carry you a long way!
One of my most precious memories was taking a few hours out of a conference in Atlanta to see Gone With the Wind on the big screen, pretending all the while that I was seeing it when it first came out.

Lexxiss
09-16-2010, 10:39 AM
It's kind of funny that the pink book advocates a weekly weigh-in.
gardenerjoy, the pink book does advocate a daily weigh in-it's on the daily checklist, but Days 15, 21, 28, and 35 are the official weigh-in days where you are encouraged to graph your weight. I'm like you, I step on everyday and am quite used to the daily fluxuations by now.
Great thoughts you have on cravings, and kudos for them being gone at the cabin. Situational cravings, I think, are some of the hardest! I'm like you, cravings aren't associated with anticipation anymore, but rather are a sign that I need to be more vigilant.

Shepherdess
09-16-2010, 10:50 AM
I got my run in yesterday. Credit for making exercise a priority, even when I feel busy. Altogether it was a good OP day. I enjoyed some chocolates on plan. I had to close the box after having my planned amount otherwise I would have devoured them all. I consider it a small victory that I can have candies in the house at all.

NatureGirl, great job sticking to your plan even with strong emotions. ďNO CHOICEĒ and ďItís not fairĒ are powerful tools when we have the will to use them, to paraphrase Beverlyjoy. Kudos for applying them.

MaryContrary, yay for the scale reflecting your hard work and planning! Sounds like you are coming up with some good strategies to get your Beck tasks done. Itís great that those Beck strategies are working for that dissertation writing as well.

Beverlyjoy, yay for feeling hopeful about food! Great job getting back on plan after the ice cream. Itís always tough when a planned treat gets thwarted.

Pecola123, LOL at using ďFrankly my dear, I donít give a damnĒ to food! Yay that sitting while eating and savoring your food is working so well.

Maryblu, yay for flexing that old resistance muscle. I hope mine gets into shape soon because I hate working it so hard.

CeeJay, kudos on 5 days OP! Thatís a great winning streak. Great job skipping junk when you were hungry and running late.

Onebyone, hugs while you deal with stress and emotional tension. Yay for food being better than it used to be. Itís important to recognize the progress even though it isnít where you want it to be. I liked this article for dealing with emotional eating: http://caloriecount.about.com/managing-your-emotions-four-powerful-questions-b457108. It might help to keep the questions on a card and look at them when facing the food demon.

BillBE, yay for gazpacho even if it wasnít on the patio. Yay for ďIíll live through this.Ē LOL at a GWTW quote for every occasion. Youíve inspired me to rent the movie.

Seadwaters, yay for increased fitness that allows you to ďtripĒ down stairs and trot up them! Kudos for using those Beck strategies to stay focused at work and LOL at saying ďOh WellĒ to traffic.

Lexxiss, ouch for a mindnumbing and exhausting day that drains your batteries, but yay for being such good friend. Great job coming back with a plan!

Gardenerjoy, yay for cravings becoming rare and for an about face in your attitude towards cravings. Youíve inspired me to try to change my attitude towards them. I like daily weigh-ins for keeping me focused as well and for helping me put that number in perspective.

Beverlyjoy
09-16-2010, 11:06 AM
Hi beck folks…. I am checking in today - third day in a row. Credit. How can I let you be my coaches and help (each other) if I hide or run away? I will not be hard too hard on myself, however. Life has been crazy.

I must not bring chocolate into the house. I got sf fudge bars at the grocery yesterday and could not stay out of them. In the spirit of ‘keeping my environment friendly to my purpose’ - I put them in the trash after eating four and wanting more. Credit.

Tonight we are going next door to the birthday celebration of the sweet twins turning four. Do I need cake…no. Do I want cake…of course. But - I do know that eating it may likely cause me to overeat when we get home. I will stay away from the table.

I’ve made my plan for the day and will proceed.

shepardess - so many credits!.....exercise, food and living sanely with chocolate/candy. This rocks.

Lexxiss - your reminder to yourself about the importance of having a plan in place is such a good reminder for all of us. You are being a good friend - sometimes listening is all you can do - but, it matters greatly.

Seadwaters - ‘trotting’ up the stairs - credit for this spontaneous exercise. Also - posting how reading your arc/rc help during the day. Good reminder.

gardener joy - no cravings for donuts at the cabin!!!! - this is major. You said.. 1) that cravings hardly ever appear in my life anymore when it used to be a daily occurence and 2) that I now fully believe cravings to be a kind of suffering (I used to think they were more akin to anticipation of a fun event). These are wonderful revelations.

Pecola - savoring your food is so important…many kudos.

Maryblu - I love you calling the Beck Techniques the ‘Beck Blueprint’. It really is.

Ceejay - day five is so awesome and being 100 percent on plan. You are doing it! Major credit.

Onebyone - love your atomic rooster. Improving your living with food is such a positive step. - eating less is a big credit. Stress is tough - hang in there.

Billbe - LOVE all your GWTW references! Amazing. Transition to eating back in the kitchen after a wonderful summer has an inkling of sadness. I am so, so glad stress at work is calming a bit - and your determination to not eat extra because of it.

AmberPr
09-16-2010, 01:27 PM
Hello Everyone!
Just popping in to say "Hi." Life has been very full and I'm having a little trouble making food plans. School and the shortage of a.m. daylight is cutting into my exercise time - I'm going to need to adjust my plan for 1 walk a day.

Get to take a short trip this weekend to my family's cabin. Just my daughter and I.

Hope to check in more next week,

maryann
09-16-2010, 02:53 PM
GoodMorning, Y'all ( I tip my hat to GWTW, Bill Blue Eyes) In California we call those winds Santanas and they are due soon.
I feel "fab" (short for fabulous) today. I have lots of plans to putter today. I love hanging around on my day off and nesting in my home with no distractions and a nice old movie playing too loudly. I have pears to peel and dice for freezing. We have a tree and I didn't process them soon enough. I'm also going to make lots of homemade lunch items like calzones to freeze and pop in a brown bag for DH and DS. I'm with onebyone and really believe scratch is so much better for everyone. I have a yoga tape to do for lunch and then will teach art in my son's class this afternoon. I am thinking life doesn't get much better.
Maryblu: My favorite telephone message I ever received was a friend who left no name saying" I'd like to report a murder, my mind is trying to kill me." You made me think of that today.
Lexxis: I understand that being on the "frontline" talk. Remember the first rule when you are going to try to save someone drowning, don't ever get so close that the victim can pull you down with them. Keep yourself safe. Your divorcing friend is lucky to have you.
gardenerjoy: You mentioned travelling to your cabin and I remember being paralyzed with the thought of driving two hours with no suger snacks in the car. It is funny what our minds do to us.

Have a good day, everyone.

Pecola123
09-16-2010, 06:10 PM
Hi Buddies:
OMG Billblueeyes, you're a charnmin' scallawag - just like that Rhett Butler. What a list! I'll know better than to challenge you next time.
Lexxiss: Sorry to hear about the challenges of helping your friend who is divorcing. But I see you're doing so many great things to get on top of it. Hope you're next 4 days go well.

I myself screwed up royally last night. DH at a meeting, so I did a little mini freakout in preparation for his longer absence next week. Oh well, I'm back on track today.

Best to everyone!!

CeeJay
09-16-2010, 09:45 PM
Bill- you really are too much. Thanks for the great laugh today. Frankly, my dear, we do give a damn.

Day 6 almost over and I am doing it!!!

Credit today for:

weighing in
eating healthy
instead of eating the lunch I brought to work I went out with a co-worker but stuck with salad. On the way to lunch had some thoughts about eating fries but resisted.
planning tomorrow
eating sitting down and mostly mindfully

Tomorrow am off to the city but have a plan and am feeling strong. Wishing everyone a great Friday.

:grouphug:

maryblu
09-16-2010, 10:29 PM
Still, *shaking my head, chuckling. Have at least stopped ROFLMAO.

*ahem..BillBE, I think I have said more than once I suspect your next career will be one in stand up comedy..with that great *weight niche...certainly a market for it, and you seem to have not only the humor content, but the method....OK, not sure what Dr. Beck would think of your work....at least Margaret Mitchell is dead, but my burning question isn't even *how you managed your GWTW *spin on Beck behavior, but *how long did it *take you this morning? Your best work to date, I do believe. Kinda Gallagherish, really. You're the same kinda weird as he. Course, he *is an engineer, too, so whaddya expect?

Speaking of *talent, onebyone, I am just awestruck by your work; thanks for sharing a pic of your Atomic Rooster. It just amazes me that someone can have such creativity in her brain, never mind letting it flow through you onto a canvas for us all to enjoy. Wow.

To be clear about my thoughts on the Beck program: I don't want to give the impression that I *believe in the Beck program. I *know it works, and there is very great difference. I call it a blueprint, because it is factual, cut and dried. If you follow it, step-by-step, you will succeed in your weight loss goals. It's not a gift of grace and if you believe..you will have the grace. I think it is much more reassuring to *know, for certainty, that following the plan is a sure thing. That is why I asked the question last month the way I asked it:

"Are you 100% certain that if you follow the Beck program you will succeed in your wt. loss goals?" If we answered yes (and it was a mixed response) and we are not following it, we need to address the why not.
As I read my coaches/buddies posts, that is what I see us struggling most with..we are very often posting about the why not. Not a criticism, 'cuz it is the same for me..If I know it works, if I know what to do, then if I am not doing it, the question to be answered is, why not?.

Lexxiss
09-17-2010, 05:06 AM
Thanks, maryblu, that's a hard act to follow. I did answer yes....

Apparently it's the week to do something unusual, so we're going to forgo a noneventful weekend and drive to Lake Tahoe today. It's 900 miles which we're going to do in one day.It's a drive we are very familiar with. A zip through Utah on I-70 and then a long jaunt on H-50 across Nevada, dubbed the Loneliest Highway in the US. 300 miles of high desert, wild horses and a pass by the Bonnieville Flats of racing fame. Kirk's family is gathering this weekend, and I'm excited to see the Alaska family who I miss dearly.

I'm packing food right now and will be taking my Beck habits with me.

Take care everyone!

BillBlueEyes
09-17-2010, 07:12 AM
Diet Coaches/Buddies - Our group went to a restaurant for lunch to honor someone leaving. The best news is that I didn't worry about it at all - just knew I'd figure it out. Ordered a veggie burger with salad instead of french fries and left all but a few bytes of the crust of the good rye bread. And no liquid calories. CREDIT moi. Good veggie burger at that, perhaps a bit salty, as is much restaurant food, and the half-sour pickle was a real treat. [Glad that everyone enjoyed the Gone With the Wind quotes - what a kick those were.]

Did gym; CREDIT moi. Had to wear a sweatshirt to walk there.


maryblu - Thanks for the distinction between believing in the Beck program and know it works that's useful for me. "Kinda Gallagherish, really."[/I] Double Blushing at "You're the same kinda weird as he," LOL.]

CeeJay - There's a pattern going on, "Day 6" - let them continue to happen a day at a time; Kudos. And even better is, "am off to the city but have a plan and am feeling strong" - what a statement.

Joy (gardenerjoy) - Kudos, Kudos, Kudos "that cravings hardly ever appear in my life anymore" - what an achievement you've made. You also trump us all by seeing GWTW in Atlanta itself, LOL.

Shepherdess - Big Yay for "chocolates on plan" and Kudos for making exercise a priority. You never told us if you bought any rams at the sale.

Beverlyjoy - Putting those fudge bars in the trash is such a great step, Kudos. I am still challenged by the thought of throwing away food.

Cheryl (Seadwaters) - Neat incidental exercise stuff, including "even trotted up a few stairs."

Debbie (Lexxiss) - Sending supportive thoughts for "waters are not getting any calmer," with Kudos for knowing to keep your food plan and exercise plan on the front burner. Can it be possible to be a citizen of the world and not have seen Gone With The Wind? All four hours of it? Perhaps you could squeeze it into your life in 15 minute slivers, LOL, the plot isn't hard to follow.

Noting: "900 miles in one day, Bonnieville Flats, wild horses." Just WOW, have a great trip.


Amber (AmberPr) - Have a nice trip to the cabin with good mother-daughter time. Yep, the lack of morning daylight is a challenge. I remember that this happened last year, LOL.

maryann - hmmmmm ... Gone With The Santanas just doesn't have the ring, LOL. LMAO at "I'd like to report a murder."

Pecola123 - Oh Yes, "I'm back on track today" is the big thing; Kudos. And thanks for starting that Gone With The Wind thing; I'm still chuckling myself.

Readers - [B]day 37
Reduce Stress

To relax your rules for other people, do the following:
. . .
Change "should" or "shouldn't" to "it's realistic to expect that ... ."
Other people should always be perfect becomes it's realistic to expect that other people will make mistakes.
. . .

The Beck Diet Solution, pg 246.

Beverlyjoy
09-17-2010, 08:58 AM
Hi Beck folks - why is this such a struggle now? How can I be so into the routine of the Beck Plan for months and it just isn't with me now. Well - I know part of it is depression. There, I've said it. I am not dealing with all the health stuff well and I am medicating my feelings and frustrations with food and chocolate. I did speak to a therapist - it was helpful but not the magic wand I hoped for.

Part of me is in the I'll start tomorrow stage. Another part of me is in the I won't be able to weigh for several months stage when I DO finally get to do this surgery - so why bother. I haven't worked for six months, just about. I miss that on many levels. Things are piling up in my brain. I need to muster up the willingness to follow the 'blueprint' (as Maryblue wonderfully put it) of Beck.

Even though I ate when I woke up during the night - I need to forgive myself and carry on. I must start with a food plan and do what I know helps - even if I don't want to, I guess.

Thanks for listening.

Shepherdess
09-17-2010, 10:55 AM
I went for my run yesterday. It was a perfect day to do it. Nice cool, crisp fall day and not much wind. I did my intervals. I havenít done them in while and it felt good to put in the hard effort.

Food was pretty good yesterday, thanks to the frozen dinners I keep on hand. Had another one of those days when dinner plans have to change late in the day. The meal was much lower in calories than my usual dinner, but after additional veggie side dish, some fruit and nuts, I realized I had ďoverspentĒ my calories. I read somewhere that most people do this when they have an unexpected windfall. Oh well, I skipped my evening snack and it all worked out.

Beverlyjoy, kudos for getting back into the posting habit. Great job throwing away the offending food. Hugs for dealing with depression. It is no wonder since you have had such an emotionally trying few months. Great job pushing on with Beck through it all.

AmberPr, great job changing acknowledging the changing time demands of the season and changing your exercise plan to match. Have a great trip with your daughter!

Maryann, yay for feeling fab with a day to putter! I love those homegrown pears. What do you do with the frozen pears?

Pecola123, ouch for the food freak-out, but great job getting back on track. Maybe analyzing this situation will help you prepare for when your DH is gone.

Maryblu, your right that the Beck plan success is not a belief, but tested knowledge. I think for me, I know Beck will work, but the answer to my ďWhy not?Ē is that I forget that it takes constant work. Thatís why BillBE is such a shining example with his constant vigilance even with 5 yrs of success under his belt.

Lexxiss, have a great trip! I know that stretch of highway well. We take it when we go to see my parents who live in the foothills on the CA side. Talk about highway hypnosis. I love all the signs reminding drivers to stay awake. Have a safe drive!

BillBE, yay for going to a restaurant confident that you will make good choices! Youíre such an inspiration. And we didnít get any rams at the sale on Tuesday. All the other buyers were bidding on the rams we were interested in and DH had just bought some expensive rams in NV over the weekend. But it was a useful trip since we are going to be selling some of our own rams and we got a good idea of what buyers are looking for.

gardenerjoy
09-17-2010, 11:20 AM
Thinking about maryblu's question "why not?" When I'm not following the program that I know works, why not? And usually it circles right back to Beck. Some excuse or story or explanation that has a perfectly formed response some where in Beck that would get me right back on the program.

WI: +0.7kg, Exercise: +30 940/1800 minutes for September, Food: 70%op, Read my Advantages and Responses: yes

Shepherdess: yay for intervals. Thanks for pointing out the overspending analogy. I think that's been some of my problem recently -- an unexpectedly light meal leads to the sabotaging thought that I need the evening snack that I stopped eating several months ago and seem to have picked up again the last few days.

Beverlyjoy: first, hugs! Did you like your therapist? They aren't magic wands but can be helpful over the long term especially when you're experiencing limited contact with other people. I know you aren't working, can we help with ideas of what you can do? I don't want to throw any out there because I'm not clear on what your limitations are right now. But here's a small one. You said "Things are piling up in my brain." Take a look at mind maps. I find it really helpful sometimes to get all that stuff out on paper in a colorful mind map and then turn bits of it into journal entries and lists and plans for the future. Anyway, I'm so glad that you're posting again. I think of you often during the day and send warm energies in your direction.

BillBlueEyes: We're going to a restaurant tonight and I'm going to follow your model. I'm just now getting to the point where I sometimes remember to ask for veggies or fruit instead of the sides that come with the entree, but I'm going to do that tonight!

maryann
09-17-2010, 03:36 PM
Happy Friday. Weighed in today and I am down a total of 7.1 lbs now. I didn't have to go and donate blood first!! (An old trick and I am not even kidding.) I did a step class and am heading to get my hair done so I will truly be a babe when I celebrate my weight loss with a trip to my favorite sushi place for an "On Plan" reward.
Beverlyjoy: Depression is a very difficult nut to crack. I have suffered off and on for years. Exercise and eating right have helped me tremendously. Be gentle with yourself. When I am down, I have 20 min goals, not daily goals.
Shepardess: This is the first year I haven't frozen them with sugar. I blanched them with lemon juice and they came out yummy. Now I can pull out a quart bag over the next few months and make personal pear tarts - low sugar, crumble top in a muffin tin to send for lunches with my boys.
BillBlueEyes: I thought of you. Taught art to my kid's class. Used Van Gogh's self portrait. "China Blue Eyes" I believe it says in "Starry Starry Night."

CeeJay
09-18-2010, 01:06 AM
Beverlyjoy- I too am sending you a hug through the airwaves. You are such a lovely person who has been so dedicated in supporting us- I hope you can let us do the same for you.

Depression is such a tough thing. I hope you found a good therapist- follow your gut on whether or not she/he is the right fit for you. I lucked into a very fantastic therapist--- she has helped me so much in every part of my life. It has been wonderful to have that time that is there for just me. I wish it hadn't taken me so long to start the process, but then again, things sometimes happen when we are ready for them to happen. But therapy takes time and it is surely not always comfortable.

I wish you all the best and keep on posting.

:grouphug:

BillBlueEyes
09-18-2010, 05:30 AM
Diet Coaches/Buddies - Dinner was white beans cooked with sage; CREDIT moi for eating on plan, with thanks to our ancestors who figured out to use herbs and spices when cooking. In the winter, we pay $2.98 for a tiny package of sage; right now, our sage bush needs to be whacked back so it doesn't crowd out the garden. I like rubbing the leaves and sniffing that aroma. Yay sage.

Gym was gym; CREDIT moi. I missed Monday this week dealing with my work crisis, so find myself behind. It blows my mind that my muscles can deteriorate in just one missed gym session.


CeeJay - Yep, "things sometimes happen when we are ready for them to happen."

Joy (gardenerjoy) - Thanks for the reminder, "Some excuse or story or explanation that has a perfectly formed response some where in Beck that would get me right back on the program" - if I pause and think, I've just bought into some lame notion of healthy, low calorie, good-for-me, whatever. And there is a Helpful Response to put that away.

Shepherdess - That's interesting, "that most people do this [overspend] when they have an unexpected windfall" - we're so ready to grab any excuse.

Beverlyjoy - There's the universal Sabotaging Thought, "so why bother" that, once outed, can be countered with a Helpful Response, such as, Because my weight will matter to me as I recover from my surgery. Kudos for seeing that, and Kudos for forgiveness and moving forward. You're wrestling real stuff; sending supportive thoughts your way.

maryann - Congrats on 7.1 pounds gone. You intrigued me to look up a Vincent quote, "How rich art is; if one can only remember what one has seen, one is never without food for thought or truly lonely, never alone." -Vincent van Gogh to Theo. Yay for a reward of "on plan" sushi.

Readers - day 37
Reduce Stress

To relax your rules for other people, do the following:
.......... . . Change "should" or "shouldn't" to "it's realistic to expect that ... ."
.......... . .
Other people should always read my mind becomes it's realistic to expect that people won't know what I want or need unless I tell them.
.......... . .

The Beck Diet Solution, pg 246.

Shepherdess
09-18-2010, 09:43 AM
I didnít feel like going for my run yesterday but went anyways. I was tired from several nights of disrupted sleep, but I just reminded myself that I need to do something, even when Iím tired. So I let myself run slow and took walk breaks when I needed it. Itís funny that my slow lazy run is faster than my pre-Beck normal runs. Yay for those positive things that creep up on you without even realizing it.

Iím heading off to Laramie this AM to sell some yarn. Iím going with a friend who has two daughters living down there, so weíll have fun. I just have to pack my Beck skills.

Gardenerjoy, itís great that even when weíre not following Beck, she still has the answers to why weíre not doing it. Thanks Beck for thinking of everything!

Maryann, congrats on 7.1 lbs down. And you didnít even have to lose blood to do it! The individual pear tarts sound wonderful. Iíll have to try it for a nice fall dessert.

CeeJay, I love the thought that things happen when weíre ready for them.

BillBE, white beans and sage sounds yummy. I have an overgrown sage bush right now. Iím thinking of moving it and the mint since theyíre crowding out all my other herbs. But itís hard to complain when something grows even when I neglect it.

gardenerjoy
09-18-2010, 09:48 AM
I went for the vegetarian plate at supper, along with my SIL who really is vegetarian. Butternut squash "bowl" filled with gingered carrot soup, broiled tomatoes topped with spinach and parmesan, sauteed greens / green beans / asparagus, brown rice. It wa delicious! And on plan. Credit!

I'm off to march in a parade!

WI: -0.2kg, Exercise: +55 995/1800 minutes for September, Food: 80%op, Read my Advantages and Responses: yes

Beverlyjoy
09-18-2010, 10:12 AM
Hi Beckfolks, friends, coaches…

Thanks to you all for your thoughts and caring ways for me as I walk through this hard time. Yesterday was awful - there wasn’t enough food to make me feel good or better. I kind of hit my bottom with food and feelings (I think). My stomach was aching and distended when I went to sleep. It hurt and I had horrible heartburn too with nausea. I got up today and said to myself…’That’s it. I can’t go there.’ So, I’ve made my food plan for today and will take it one meal and snack at a time. - like Maryann said…sometimes it take 20 minute goals.

I got up this morning and did a meditation right off the bat - step one. I wrote down my daily gratitudes (I’ve done this for 12 years) - step two. I’ve made a food plan - step three. I’ve started to post here….. And I will do what I can to get through this day. So far so good.

gardener joy - your mentioning ‘why not’ is another reminder to keep trying…it’s here to use. Thanks for your kind words and hugs and warm energy. Yes, I did like the therapist very much. I will see her again in a couple of weeks. As for my limitations…I am getting around in short spurts of walking. I still can’t walk around a store -but, am managing to go to see friends, drive from here to there, and getting out a bit. I am wanting to go to see my grandson and tell some stories, etc to his preschool class before my surgery. I am going to investigate mind maps and relating it to journaling. Thanks for the ideas.

Maryann - I am doing a happy dance for your wonderful weight loss. Thanks for your thoughts…20 minute goals sound like a plan.

Ceejay - thanks for your thoughts and support. The therapist I am seeing actually works with folks that have health problems, food/weight challenges and life stuff too. It sounds like a good match for me. She even uses many of the Beck principles helping folks with eating/food stuff.

Billbe - I love sage too. Credit for eating such a healthful meal! Thank you for your supportive thoughts. I will try to remember to shout the healthy response you mentioned back to any “I don’t care’ attitude I feel during the day.

We are going to see some friends today.. for a cookout and bonfire. They live way out in the country and have 12 acres. It will be fun to see them. I made some sweet/sour cucumbers & onions with splenda. Hoping for willingness to eat healthfully as each part of the meal faces me.

Thanks to all for encouraging me and inviting me to keep posting at a time when I am struggling so much. I dearly appreciate it.

maryann
09-18-2010, 01:39 PM
Check out my avatar!! I can't believe I could do it. The picture is inconsistent with my life as a farmer's wife in the central valley of California BUT I grew up on the ocean and have always felt called to be there from somewhere deep inside myself. This is Mendocino, California this summer. Just out of site in the picture, at the waves' end, is my beautiful son playing.
Speaking of son - he is demanding breakfast. Perhaps I can check back later. Happy Saturday.

MaryContrary
09-18-2010, 03:21 PM
La-la la-la la-la-la . . . :twirly:

Except, of course, there's really quite a lot to what we're trying to do!

I'm trying not to be depressed about being the library on a Saturday morning, so I sing myself a Cinderellie-song, one that always pops into my head when I'm up against a challenging situation. I didn't get enough done this week. Except for working out. That seems to be the only thing I can control, so I run to it . . . So, it looks like it's a working weekend.

But I am BLESSED. And happy to be in the library because I'm a big dork.

Besides working out, the only other major credit I can give myself is coming again and again, face to face with these issues and not falling apart. To be more precise: coming face to face with myself and not running away.

Thanks as always for all the kind words and encouragement. I take much comfort in reading all the posts. And I'm sending warm, supportive energy to all!

:book2: Mini-goal: 2 pages of writing before lunch!

Woodland
09-19-2010, 12:06 AM
Hi Coaches,

I've been busy applying Beck to all areas of my life :) I find that not only is it helpful to stick to a pre-made food plan, it also helps to follow a basic daily activity list. If something stressful comes up, looking at my schedule helps me to put the problem in perspective and get through it, instead of dwelling for too long, especially if I can't control the outcome.

Today I got a new dumb bell, 8lbs, to use for side bends.:workout: I was trying to hold two 3 pound ones, but decided I was worth the money to get what would work better. I also updated my music to better fit my routine. I needed some breather room between exercises, so added a few short songs for that.

I feel all shiny and new - ready to take on a new week ! :strong:

I hope everyone is having a nice weekend.
Woodland

GosfordGirl
09-19-2010, 02:23 AM
Hi Coaches
I have kept to my eating plan the last few days - but have been doing a bit of eating at the sink and not being mindful. I was out for lunch at a cafe yesterday and made sensible choices so took credit for that

I am going to have to go back to lists and putting everything into a diary or list to be sure it gets done - that includes work and diet / weight loss skills as the TBDS recommends. Did a bit of that this morning. Found a semi detached house that I would love to move to - 7 minutes from work, pet friendly (!!), etc but ridiculous price. Wouldn't be able to rent my home for enough to cover some of the price. Will keep looking. Without the beasties it would be easy to find a unit of some sort

Exercised with my weights today so really pleased - don't know why I have been resisting - find interesting ways to self sabotage.

Lots of thoughtful threads on the list at the moment - wake up calls. BBE's quote for the day from TBDS is so apt. I truly expect people to be mind readers or at the very least they SHOULD have enough insight to know what is needed, how to go about things, how I am feeling etc. And when they don't at the least I get impatient and at the worst get resentful. Great fuel for the downward emotional spiral.

My weight continues to bob up and down annoyingly - can't tweak the diet any further and just have to wait it out. Exercise no doubt will help!

BeverlyJoy - I have been looking at the gratitude literature and have thought of a gratitude practice - your posts are helping to push me in that direction. I am so grateful to see you here and to see you taking it one meal at a time; 20 minutes at a time
Shepherdess - Yay for running when you don't feel like it - I need to push myself harder. I have no work/life balance because somehow I think I like it that way - it absolves me of taking responsibility
GardenerJoy - hope the parade went well. I liked your idea of concept mapping your issues and the stuff that fills up your head. Mine is chokers today hence the plan to make lists etc. And I cranked up mind manager to have a go at mapping. It helps to sort out the spaghetti in my head
Lexxiss - massive drive for the weekend when you casually mention 900 miles! Hope Lake Tahoe is great and things went to plan
BillBlueEyes - I too was ROFL after your post (I cross posted that evening) - you are clever with your responses and that was special. Yay for gym being gym and white beans and sage being thought a treat
Maryblu - I ask myself why not regularly when I know that TBDS is a plan worth following and when I am not doing all the components. It is a useful distinction - not about faith but about knowledge and time tested strategies. I have to think about my self sabotage when I am not fully engaged with it all - thanks for the thoughts

Lexxiss
09-19-2010, 02:29 AM
Greetings, friends!

We have had a whirlwind of a time since we decided to hop in the car and drive 900 miles. My food packing really helped and I made good choices during our drive. Hubby's snacking is a bit more annoying when I couldn't just get up and go to another room. I made a bit of mistake in planning this AM. I assumed that "breakfast" would be scrambled eggs, etc, but it was lots of store bought crappy pastries and nothing really healthy. I had some fruit, some very good but salty smoked salmon and too much coffee. Usually I'm ok with that, but I think that being tired from the drive made me weaker than usual. I got a bit shaky. Tomorrow I will eat before going to the white sugar and hydrogenated fat brunch. All in all, good choices. *credit*

Tired, bedtime....

Take care, everyone!

BillBlueEyes
09-19-2010, 06:20 AM
Diet Coaches/Buddies - In the It Takes So Little To Make Me Happy department: My favorite Indian grocery store still had Nova Scotia blueberries in pint clams for $4; I bought 8 pints for the week for just DW and I - CREDIT moi for going out of the season in a burst of antioxidants, LOL. All other stores around here are selling the half-pint clams for $4 or $5.

Gathered another heap of tomatoes; CREDIT moi for accepting gifts from the earth. DW asked many dollars of tomatoes we'd harvested this year. We kept escalating the number back and forth til it got to about $300 after calculating that Heirloom tomatoes go for $5/pound around here and we had a bunch of 2-pounders. Finally decided that we didn't save $300, but that we had $300 worth of tomatoes that we wouldn't have had.


Joy (gardenerjoy) - Drooling for that vegetarian plate - I suspect that Shepherdess would approve.

Shepherdess - That might be the whole of Cognitive Therapy, "but went anyways." Where did we ever get the notion that we had to honor I don't feel like it? Hope you sold skeins and skeins of yarn. (Is that the unit of your hand gathered yarn?)

Beverlyjoy - Ouch for negative feelings just when you have legitimate reason to see the path forward. Hoping you can find a way to get to your DGS therapy - methinks he could mend your spirits.

Cheryl (Seadwaters) - "at the least I get impatient and at the worst get resentful. Great fuel for the downward emotional spiral." BTDT. It's so easy to trigger our negative emotions - for me it's worse when I have no clue as to what caused it. I think you're winning when you see, and name, what it is. Sending good house hunting vibes.

Debbie (Lexxiss) - Now that's calling a spade a spade, "white sugar and hydrogenated fat brunch," LOL. I need to remember that one next time I'm facing some mediocre prepared food.

Woodland - Buying 8 pound dumbbells is taking care of yourself; Kudos. Neat notion to turn to your activity plan to keep the day moving forward.

MaryContrary - Oh Yes, Monster Kudos for, "coming again and again ... face to face with myself and not running away." You are legitimately in a difficult time in your life; writing a thesis is stressful for most mortals. Methinks that continuing to acknowledge that your stress is real will help.

maryann - Yay for oceans; we keep one locally to observe sunrise over. Wish we could have a sunset one as well.

Readers - day 37
Reduce Stress

To relax your rules for other people, do the following:
.......... . . Change "should" or "shouldn't" to "it's realistic to expect that ... ."
.......... . .
Other people should always be grateful becomes It's realistic to expect that not everyone will be as appreciative as I'd like them to be.


The Beck Diet Solution, pg 246.

Beverlyjoy
09-19-2010, 11:19 AM
Hi Beckfolks, coaches, friends…. yesterday was a better food day for me - I am so grateful. I didn't feel 'frantic' around food - that's good. I followed my food plan during the day. We had a wonderful time at our friend's gathering last night. I enjoyed the food I selected, ate slowly, and tried to concentrate on all the people instead of the food. My food wasn't 'perfect' at the party - but - really I am pleased with the result considering how I've been with food the past few days (weeks).

I got to see some folks last night I hadn't seen in 7 years. I love seeing the kids as teenagers and the new children, too. So fun.

I slept 9 hours last night - I am grateful for that. Since my skin stuff - I've been sleeping so poorly. It was wonderful to sleep in a bit. I don't need to sleep in the recliner anymore...my skin is so healed that laying down flat doesn't make my skin hurt any more - YAY. (I think I'll add that to my gratitudes for today!)

Maryann - I love the California coast line too. It’s so beautiful and often makes my feel serene.

Mary contrary - good for you getting in all that exercise. A Saturday morning at the library isn’t so fun…but, getting things done IS. You said: coming face to face with myself and not running away. Major Credit.

Woodland - I agree how having a plan and a blueprint can be comforting in a world of temptations, busyness, and more. Credit for getting new dumbells.

Seadwaters - credit for recognizing your eating at the sink and making good choices out. Yes lists are very helpful. Good luck with the house looking. I think having my daily gratitudes helped me get through the hardest days of my recent challenges. I recommend it greatly.

Lexxiss - traveling is challenging. Yes, it’s good to have your food around when the other yummy/junky food is staring at you.

Billbe- kudos for stocking up on the blueberries! It’s fun to figure out the ‘what if’ savings on our gardens. But, really - it’s picking those tomatoes and then in a moment eating them that’s the biggest payoff for me. Yes…I think a visit to my grandson is always good for my soul!

Have a good day everyone.

gardenerjoy
09-19-2010, 12:19 PM
You get lots of exercise walking in a parade! Since transportation and parking is problematic, I intended to walk to and from it as well. But I ended up hitching rides with others who were also in the parade, so it wasn't quite as much walking as it might have been. I walked in the same parade a couple of years ago and was absolutely exhausted at the end. I'm thrilled at the difference two years made for me -- I have some achiness in the joints this morning from walking on a harder surface than I'm used to, but my energy level yesterday and today was normal. Also, I saw a friend on the parade route who didn't recognize me because I lost weight. Yay!

WI: -0.4kg, Exercise: +80 1075/1800 minutes for September, Food: 100%op, Read my Advantages and Responses: yes

seadwaters, Beverljoy, MaryContrary, Woodland, and others: do any of you have tools or methods you like for organizing tasks? That seems to be a component of what we've been talking about recently. I'm trying to start to work writing into my life without wrecking the healthy lifestyle I've developed and I've been thinking that better time/task management might be the ticket. Also, I'm trying to justify buying an iPad ;), so I'm exploring software that would work on the iPad as well as the computer. Even with software, though, I'm going to have to organize things with some overarching method that may or may not be tied to the software I choose.

BillBlueEyes: yay for yet more blueberries when you already thought you had your last!

Lexxiss: good job rethinking your breakfast strategy when the first didn't work out.

maryann: beautiful avatar! I find ocean views soothing, too, which is a bit of a misfortune living in Missouri!

CeeJay
09-19-2010, 01:30 PM
Good Sunday morning to all of you!!!

gardenerjoy- I love your story about the friend who did not recognize you. That is pretty motivational/inspirational. Your thoughts on cravings were interesting and equating craving with suffering was a real eye opener for me. Thank you for that.

Beverlyjoy- credit for a better food day yesterday. Wishing you a good day today.

BillBlueEyes- nice savings on the tomatoes and aren't they fantastic fresh? Our tomatoes did terrible this year due to nonstop rain in June and lack of heat in July and August. Usually I have enough to freeze for sauces, soup, etc. but not this year.

Lexxiss-hope you are having a good trip! I would love to do that drive-- hope one day to see that part of the world. I made a new card out of one your statements- "Put my dieting first".

seadwaters-I am also back to lists, plans and writing down all my food. Only way I can keep on track. Congratulations on your weight loss.

Woodland-Your routine of fitting Beck into your day is excellent. And like you say it does not take that much time once you are in a routine.

MaryContrary- I think that giving yourself credit for facing issues and not falling apart or running away is fantastic.

maryann- down 7.1 pounds- awesome!!! I loved your post about 20 years of dieting and now 40 days into healthy eating. It is a wonderful achievement.

Shepherdess-kuddos for running when you didn't feel like it.

onebyone- Yes I think that your statement- don't think I've made any progress at all-- is a sabotaging thought. I really messed up most of this summer and was thinking about the same. But then we have to think about all the time we have been on plan and following our Beck guidelines and know that each and every day of healthy/sane eating is one day of progress that is not erased or taken away. All those days of not stressing our bodies do matter.

maryblu- thanks for your question about why not?. It is one I often ignore/avoid when I am not following the Beck program and I think that trying to tackle this when I start to slide may help me get back to what I want to do faster.

Pecola123- glad you got back on track after your mini freakout. That is the most important thing- move on as quickly as possible.

AmberPr- waving hello and hoping you had a nice trip to the cabin with your daughter.

Nature Girl-yay for staying op at the Olive Garden- a difficult place to navigate.

Houston2Command-yay for your pants falling off!!! New pants might make a nice reward.

Leonor- waving hello.

new2me2-hope your mouth is healing up.

For me- I didn't do great yesterday- mostly because I didn't plan. Already moving on.

Credit today so far for:

weighing in
doing arm weights
making a food plan for the week
checking in with my coaches
eating a healthy breakfast

:grouphug:

maryann
09-19-2010, 02:09 PM
I had my victory sushi dinner last nite. DH took DS down on the farm so I was alone. I realized what people might think of a middleage lady sitting at a table by herself listening to Miles Davis on her ipod, writing out a food plan, eyes shining in anticipation of a wakame salad on a hopping Saturday in the old home town. Did they think I was a lonely, sad? The truth is most of the time, I like to be alone. That is who I am. I have battled my anti social tendencies forever. I can make friend easily but inevitably I need more space then a life full of phone chats, lunch dates, and shopping trips for socks can provide. I have had the same close knit group of friends for over 30 years of my life now. I didn't marry until I was 37 because I think I feared the loss of privacy. What does this have to do with a food plan? I have always overeaten to numb my feelings of outrage at having to "fit in" with everyone else. Now that I have put food back into its proper small place, I have " no Choice" (as Beck would put it )but to follow the principle "To thine own self be true." I can't bother with what others feel about me sitting alone and I can't wish to be like them. I can't have it both ways. I have to be enough just being myself.

gardenerjoy- parades are always celebrations. Your story fit right in with that.
BillBlueEyes and Shepardess: I can't repeat the quote enoguh times: Where did we get the notions that we have to honor "I don't feel like it." That goes down in the "All Time Greatest... Book of Quotes"
Lexxiss-I have been on HWY 50 in the winter. I think I would prefer it in the summer - less vultures waiting for us Californians to mess up.
seadwaters-I have been sink eating, as well, still on plan but an insidious example of self will run riot. Thanks for sharing. I am going to work on it as well.
MaryContrary- I was forty pounds heavier than I am now back in my college days. Deadlines and library isolation is conducive to carbohydrate poisoning. Credit for taking preventive steps of exercise. I never did back then.

Speaking of homegrown produce, I have now picked an entire bag of quinces and two boxes of fresh black mission figs. I am determined to turn them into healthy tart fillings for the winter.

madrikh
09-19-2010, 02:39 PM
Hello everyone!
I feel almost guilty for only posting periodically. Everytime I read your posts, I feel like I can stay committed to this for one more day.

I have been weighing daily (this seems like a good accountability practice for me): Credit
I am planning next day's eating, each evening: Credit
I have incorporated much of Beck into my thinking: Credit

I'm still journeying with depression; I had a medication trial this week, but it only lasted 4 days. It's a long story, but suffice it to say, I struggle to get out of bed most days. But I do get out of bed, everyday!! Currently, nothing sounds good to me, so I am struggling to make my FP.

My weight is up 2lbs today.
I have not exercised yesterday or today because I'm super sore from 2 very challenging yoga classes on Thursday and Friday. I just re-read that and it sounds like a poor excuse, but there it is.

Best to everyone!
Marci

Shepherdess
09-19-2010, 02:58 PM
The sun came up and all I wanted to do was pull the covers over my head and go back to sleep, but I got up had some coffee and headed out for my long run. Weíre supposed to have record highs today (somewhere in the mid 80s) so I couldnít put it off. So credit once again for running when I didnít feel like it. As always, once I was out I was happy I went.

The Laramie trip was good. We went out to lunch at a place that has great vegetarian food. Itís so refreshing to sit down at a restaurant in WY and actually have options. Itís so unusual it was hard to decide, but finally went with a sandwich with lots of veggies. It was so satisfying that the sinful dessert list was an entertaining read instead of a source of temptation.

I did arrive home without a very good plan in place. Unfortunately, I have depleted my stocked freezer and didnít have a good alternative, so dinner was mostly snacks. I havenít tracked the calories yet, but Iím sure I was over my limit. Oh well. Iíve got a plan for today and will do all the cooking necessary to restock my freezer.

Gardenerjoy, Iím drooling over your vegetarian plate. Yay for having the energy to walk in the energy to make it through all the parade walking! Itís so great to get those reminders of how much progress we have made.

Beverlyjoy, great job putting a bad food day behind you and dealing well with a tough food situation. And yay for a good nightís sleep! Itís so amazing what adequate rest does to all areas of life.

Maryann, I love the avatar! Kudos on your victory at the sushi restaurant and for finding the self-confidence to do what you need to do. Iím a bit of a loner myself, so I can definitely relate.

MaryContrary, best of luck on all your writing. I always found it difficult to spend time in the library when I was in school. Very few windows and something about the hum of florescent lights puts me to sleep.

Woodland, itís great that Beck is spilling over into other areas of your life. Planning works with lots of things. Yay for new, heavier dumbbells giving you the strength to take a new week by the horns.

Seadwaters, kudos for making sensible choices at the cafť and great job doing those weights even though you were resisting it. I will never understand why it can sometimes be so difficult to do things that make me feel better.

Lexxiss, great job staying OP on a 900 mi drive with a serious snacker. It sounds like you did a great job finding healthy options and ignoring ďcrappy pastries.Ē

BillBE, yay for Novia Scotia blueberries. As much as I love the local food movement, I also love eating fresh produce year round. Yay for earning $300 of tomatoes.

CeeJay, I love what you said about every OP Beck day being a day of progress, and no backsliding can erase that. Great job of moving on. I always mess up on days I donít plan. Iíll learn eventually. . .

Madrikh, hugs while you continue to find a solution to your depression and credit for continuing to try. Great job keeping up those Beck skills. You probably deserve a rest after a couple of tough workouts. On days when I need a rest, I try to do some gentle yoga, just to keep myself in the exercise habit (and as a bonus, it speeds recovery). Is there any gentle activity you could find to fit the bill?

Woodland
09-19-2010, 10:29 PM
Hi Everyone,

Good day here. Big credit because I made an unexpected trip to town, but still stayed on my food plan. I love my little portion cups of pretzels, and "Think Thin" snack bars. Garden Burger with garden tomatoes for dinner capped my day. (I am a vegetarian, can you tell?).

Garndenerjoy - I use a computer for most of my organization. The calendar tool tracks my regular life appointments, and I use a spreadsheet for tracking food and other Beck notes. Each evening I transfer notes for the next day onto paper, which I can carry with me if I go to town, and I cross off things as I get them done. I do use an iPhone app sometimes to reinforce my food plan if I'm going to be away for a whole day. The application I use is called "Nutrition Menu". I like it because it is pretty easy to add favorite foods.

Keep on keepin' on !
Woodland

:^:

BillBlueEyes
09-20-2010, 05:51 AM
Diet Coaches/Buddies - Oooops. Every situation where I often substitute the snack being offered for my planned snack happened on the same day. I over substituted, LOL. Had maybe four snacks instead of one. Ouch. CREDIT moi for turning down the others. Think I'd begun anticipating this week's stress. FOCUS, Bill, FOCUS. Food does not relieve stress, Food does not relieve stress, Food does not relieve stress.

When out for a walk (CREDIT moi) I spotted the worlds best T-shirt on a toddler: iPoo, LOL.


CeeJay - Ouch for not planning, with Kudos for "Already moving on. [And Ouch again for poor tomato weather, especially since ours was a bumper crop year.]

Joy (gardenerjoy) - Kudos for the NSV of doing that much walking and not being exhausted this time - what a gift.

Shepherdess - LOL at your dilemma facing a rare set of vegetarian options at the restaurant. I'm happiest when I study a menu and arrive at a single choice. If I'm stuck on two choices, I try to hornswoggle DW into choosing one of them. Recently I faced four first choices and suffered that I couldn't try all four, LOL.

Beverlyjoy - Yay for 9 hours sleep. And Kudos for planning ahead so that you enjoyed your gathering without fears of what to eat.

Woodland - Staying on plan when challenged by the unexpected is good stuff; Kudos. "Garden Burger with garden tomatoes" sounds good to this omnivore; How do you make your garden burgers?

Marci (madrikh) - Kudos for "2 very challenging yoga classes" and for "But I do get out of bed, everyday!!" You're making it step by step you are.

maryann - Just loved reading of your solo trip to the restaurant ending with, "I have to be enough just being myself." Even though "To thine own self be true" has been chanted at me since whenever, it's still hard to convert that thought into real life. Kudos for making some progress there.

Readers - day 38
Deal with a Plateau

Many dieters think that they should be able to lose weight every week without interruption. Do you think so, too? Let me ask you this: Has that been your experience in the past? Most people lose some weight, stay the same for a week or two, lose some more, gain a little back, lose some more, plateau for a week or two, and so on.

The Beck Diet Solution, pg 248.

GosfordGirl
09-20-2010, 09:12 AM
Hi coaches
Busy day and a late check in. I ate to plan and if anything I think I am under. But I won't dwell on that in case I try to make up for it!

Credit today
Drank lots of water which was needed I think
Some incidental exercise
Only ate not sitting down once
No junk food
Made lists and tried to stick to them
Haven't planned tomorrow yet - and I am eating lunch out so better get organised
Weighed myself - down but not my lowest - 206.8

I will try to make an appointment with the trainer for tomorrow afternoon - I need motivating!

gardenerjoy - will post what programmes I use soon - nothing fancy but there are some I am exploring. I quite like ToodleDo for lists and it will synch with iPhone. But can be a bit over the top. The to do program in iGoogle (an add in for Firefox) is also quite useful. Both a lot more useful than the barbaric tasks program in Outlook. ToodleDo has an iPad ap I think!!

gardenerjoy
09-20-2010, 10:15 AM
Day 22: Say, Oh Well, to Disappointment. It was a cliche before I heard it for the first time, but I like "It is what it is." Partly, I think, I like it because I heard it first from a woman who had just been to **** and back with a sick mother and she and her sisters had found comfort in "It is what it is" when nothing else seemed to provide any hope or comfort at all. It's very helpful to me because I sometimes get myself stuck in a place where I wish something were different so strongly that I can't deal with what's really in front of me. "It is what it is" helps me grasp the reality of the situation which is kind of step 0 to working through it.

I ended up goofing off with Toodledo (a task manager) and Endnote (a note organizer), both free on the web and available for the iPad. I also got a bit of work done on fleshing out my characters for my NaNoWriMo novel. Unfortuntately, I didn't exercise. I suspect, in part, because I never managed to plan to exercise. I've got a plan for today!

WI: +0.25kg, Exercise: +0 1075/1800 minutes for September, Food: 80%op, Read my Advantages and Responses: yes

CeeJay: yay for moving on! And big credit for a food plan for the week.

maryann: you might enjoy the book I'm reading right now -- The Happiness Project by Gretchen Rubin. One of the things she keeps coming back to is her commandment to "Be Gretchen" -- she's happiest when she allows herself to be who she is. One of the things she says is that you can't help what you like. I was just reading about her taste in music and she would be jealous that you enjoy Miles Davis because her preference for lite rock seems shallow to her, but she's had to accept that's just the way it is for her.

madrikh: hugs! Like Shepherdess I often do yoga (but nothing that could remotely be considered challenging) on days when my body is just too sore to do anything else. Exercise is such a big mood booster for me that I really work to get it in on bad days. Credit for getting out of bed. I had a professor with MS who was asked by a student once "what makes you get out of bed in the morning?" and he replied "I have to go to the bathroom." Sometimes that's what it takes.

Shepherdess: credit for getting out of bed to run on a great weather day! And more credit for a plan to restock the freezer!

Woodland: thanks -- I'll look into Nutrition Menu.

BillBlueEyes: thanks for sharing the example of snack creep. I've done that and now I'll be more conscious of it and stop it earlier.

seadwaters: thanks for the vote of confidence for Toodledo -- that makes me feel better about it. Yes, I've found Outlook completely uninspiring.

Beverlyjoy
09-20-2010, 11:16 AM
Hi Beck folks - yesterday was a healthy on plan day - I am so grateful. I give myself credit for many tasks: planning/logging/measuring/counting calories, eat seated only, lots of water, exercise/stretching, tasting food, slow eating, arc/rc and more. BUT - my great sleep the night before or something prevented me from falling asleep. For four hours I did all that I knew - meditation, warm milk, chamamoile tea, quiet music and more. At 2am - I was so frustrated that I ate extra. I am so mad at myself for giving in to the food. I awoke feeling demoralized and ready to give it all up. BUT - somehow I’ve decided to get through this day - I’ve had my healthy breakfast. I’ve read some positive things online this morning to break the ‘down on myself’ feeling. I am hoping for another great day and easy sleep. I’ve had just small spurts of not sleeping in my life. But, throughout this hard time of my life - it’s been popping up and impacting me more and more.

Tonight is the annual Dancing with the Stars kickoff gathering. LOL Somehow this started years ago with my little neighbor who was interested in dance. So, we’ve always had the ‘party’ on the first night. The little girl (now in second grade) and her mom will attend. I don’t know if her older teenage sister will come any more. It may be too ‘babyish’ in her mind to participate. I hope she does. I have strawberries and whole grain pretzels. They will bring a couple of things too. I am planning and counting these things in my plan.

Seadwaters - glad you had a healthy day. You have many credits to be proud of!

Billbe - credit for recognizing where a struggle is and could remain. It’s so true - food doesn’t take away stress. I’ve gone back to writing that down in my journal daily lately.

Woodland - wonderful to stay on plan with an unexpected trip and challenges in town…CREDIT!

Shepardess - good credits for running when you didn’t feel like it and enjoying a healthful meal at the restaurant. Planning to stock the freezer with healthful things for the week will be so helpful and it a good idea.

Madrikh - kudo’s for so many Beck tasks in your day - it all adds up to and is helpful. I have been dealing with depression of late myself. I understand how it can undermine your daily living. It’s wonderful that you are seeking help - huge CREDIT. Try to be willing to do all the things that will help yourself. I find meditation is helpful and journaling and proactive & positive things to help me through some of the hard times. The drugs can be helpful - it is a learning process to see what will work the best. Hang in there.

Maryann - credit for that healthy dinner. I don’t imagine people wonder why you would be eating alone. Folks do that all the time. You are finding your way in your comfort zone. The Beck principles help with a food roadmap as you go forward. You CAN do this.

Ceejay - sorry to hear of your struggle yesterday. It’s a hard ‘pill to swallow’ for myself and us all. We must plan, plan and plan some more. At least the it’s in one thing in place…it keeps us thinking about what we need to do for the day. Good for you to recognize that it’s something you need to keep doing.

gardener joy - I am doing a walking in the parade happy dance for you. It’s a wonderful credit to do that much walking and realize that you felt less exhausted as last time…YAY. As far as keeping track. I do it the ‘old fashioned’ way. I have a spiral journal with lines and a couple of pockets where I keep my response cards. Every day I write down my food plan and the many things/techniques to work on (water, exercise, arc/rc, reading beck, fork down, eat seated etc - I can check them off later or not). I write down daily things like: is it hunger or desire or a craving & identifying what’s what, writing the bullet points on overcoming cravings and desires, a place for sabotaging thought & credits etc. This seems to work for me. Also, I have a place in my journal for the calorie for the foods I eat the most - so I can just weight something and check the calories per ounce on my sheet and it’s easy to keep track. Also - I can write my feelings in the journal too, if I am willing.

Have a good day folks.

Shepherdess
09-20-2010, 11:44 AM
Nothing went according to plan yesterday and my food choices reflected it. Oh well. I have two more days to practice eating carefully amidst chaos. Our fall crunch time is just gearing up and itís the time of year when I have work crews to feed. Iím baking brownies this AM. Iím planning to put a small piece in the freezer so I can enjoy it later when I can have a sane relationship with chocolate. Today is not the day.

I am off to a busy day. Waving at everyone.

MaryContrary
09-20-2010, 02:35 PM
Good morning, my wonderful forum!

Well, I'm yet again running behind on getting to the library and getting to my writing . . . I stayed up too late last night watching TV and reading in the Beck green book. It seems important to stay well-rested, so I refused to set my alarm. And here I am, trying not to stress about time.

Gardenerjoy, I have an iPhone and a MacBook Air, but I have found that, for me, the scheduling and listing tools aren't as helpful as a good ol-fashioned paper planner and notebook. To be sure, I use the phone for "the rest of my life," especially setting alerts to remind me to pay certain bills or meet certain deadlines that are out of mind . . . But when it comes to planning my dissertation writing, my poetry writing, and my Beck plan, I do these things by hand. I think I prefer this form because a) I spend so much time in front of a screen, it's a good break for the eyes and shoulders to be writing by hand, b) writing with a pen on paper somehow calms me and focuses my attention, c) I can see a structure more on paper than I can on the screen and d) I can use pretty colors, and scratch things out when I've done them, a feeling I like. I do NOT write by hand (except for casual journaling). But I plan by hand. Did I answer your question?:^:

The Beck books finally made it out of the car and into the house, and so last night I spent some time with them, especially the stage 2 section. I've been mentally preparing myself to start counting calories. I still need to purchase a food scale and a set of measuring cups (that are mine), but I began stage 2 by making a list of all the "extra calories" I tend to ignore: all the condiments, the C&S in my coffee, my afternoon lattes, the glass of wine I like every evening. I mean, of course I was aware that these things are composed of calories, but my awareness was vague and therefore inaccurate.

SO I made a list of all the things I just really love, looking up the calories and marking them down. Then, when I made my FP for today (credit moi!), I had to try and figure out where I was going to fit these calories! A little stressful, but I have set my goal for the week to track all these extras (in specific calories) so I can just become more aware. Then I can think about counting and cutting. Credit moi for being excited by this stage, and not too anxious. Also, credit moi for doing this instead of eating a slice of pumpkin pie.

Although I feel like I haven't fully mastered the skills of stage 1, instinct says that moving on to stage 2 might help me to keep some of these stage 1 skills in mind . . . I guess we'll see?

Thanks to all, for listening. You are amazing people, who get out of bed every day and face the world!

Woodland
09-20-2010, 03:25 PM
BillBE, They are frozen ones, not homemade. I like Amy's brand California Veggie Burger - they include walnuts ! I try not to eat too much processed food, but these are an occasional treat. Plus, I put a slice of Horizon Organic cheese on it, so I'm getting lots of nutrients. Usually I just make toast, add spicy mustard and the cheese slice, and have some peas or corn on the side.

Today I'm going to be busy making another batch of garden salsa. Our tomatoes are doing well, plus I have onions and hot peppers to add. I canned 6 jars last week and should get that many again. :spin:

Have a great day everyone !
Woodland

Pecola123
09-20-2010, 09:43 PM
Hi Buddies:
Been away for a few days. Big credit just for coming back. I like to disappear.
As I mentioned before, I always have a hard time with food when my husband is OOT, especially just after he leaves.
The same day as my husband's departure, I was with a friend and her daughter when they found out their husband/father had filed for divorce. It's one of those situations that does'nt make sense, at least with the information you have. One of those koyaanisqatsi (remember that one??!! "world out of balance" in Hopi) moments. After that I was on automatic pilot (sorry to say this, BillBlueEyes but I think the only thing I could hear was "food does relieve stress, food does relieve stress , , , ").
Though I made some effort to create a plan to cope before my husband's departure, I was not too successful with it and lapsed for 2 days. I did get back pretty much on plan yesterday and am doing well so far today.
So far I have been unable to really implement the series of resistance techniques when I need them most. I might toss around and struggle with 'no choice' for awhile, but then give in. My cheat sheet goal therefore is to do something physical, rather than staying in my head, when I hear myself stuggling, e.g. open the Beck book and actually read through the resistance techniques; get up, get my distraction box and do something on my list, etc. Heck, I'd give myself credit for just opening the book or the box.

Gardenerjoy: Like that "It is what it is." There is a phrase used in Buddhism you might like too - "This moment is like this."

Thank you Beck Buddies. Hope you all have a great day.

BillBlueEyes
09-21-2010, 05:45 AM
Diet Coaches/Buddies - For lunch at work I brought a smallish portion of left-over roasted butternut squash with red onions and cranberries. CREDIT moi for smallish instead of thinking that I had to fill the entire 2 cup Pyrex container. And CREDIT moi for just naturally choosing a veggi only lunch. I dealt with tension at work by working harder instead of eating - what a novel concept, LOL. Took a short walk to run an errand at lunch to help clear the old brain.

Gym was gym; CREDIT moi. A guy put his 70 pound dumbbells in the slots where I'd removed my 50 pounders. I was annoyed, but moved them over to their marked location then put mine where they belonged. I'm not really that anal compulsive nor Martha Stewardy that that was required, but I do enjoy lifting the heavier dumbbells just to remind myself that I should be growing muscles.


Joy (gardenerjoy) - Thanks for "It is what it is" - life is easier to deal with after we accept the current reality. I've noted some poor choices made by my in-laws as they refused to accept that their age meant lessened abilities.

Shepherdess - Good luck during this period when you're cooking massive quantities of food to feed the work crews. LOL at, "later when I can have a sane relationship with chocolate" - super Kudos for knowing that now isn't that time.

Beverlyjoy - Wish I could be there for your Dancing with the Stars kickoff party - what a Hoot. Kudos for, "somehow Iíve decided to get through this day" - it's a big deal to just keep moving.

Cheryl (Seadwaters) - Noting "Some incidental exercise." I pleased that I'm now more likely to just bring something upstairs, NOW, rather than put it on the steps for the next trip.

Woodland - Kudos for, "canned 6 jars [of garden salsa] last week and should get that many again." Wish I'd do that instead of just dreaming of doing it. [We use frozen veggie burgers, also. They're pretty good.]

MaryContrary - Laughing as well as sending Kudos for, "for doing this instead of eating a slice of pumpkin pie." Must add Pie is NOT a food group to my list.

Pecola123 - Ouch for your friends awful "koyaanisqatsi" experience of receiving an unexpected notice of divorce filing. Glad you were there for her support, but can only imagine that it knocked you for a loop also. Appreciate, "This moment is like this."

Readers - day 38
Deal with a Plateau

Some plateaus are short-lived. You might step on the scale one week and see no weight loss, but the next week you do. These mini plateaus are normal. They might be due to water retention, hormonal changes, or other biological influences. Or maybe you took in too many calories that week or exercised too little. Occasional plateaus and small weight gains are inevitable.

The Beck Diet Solution, pg 248.

GosfordGirl
09-21-2010, 06:04 AM
Hi coaches
I ate out at lunch and breakfast actually - it was hard to be out all day and I hadn't really planned to be out for that long. Lunch was a bit of a compromise but not bad. I am cooking tonight's dinner and food for tomorrow night when I get home late and for snacks during the day so credit moi for trying to be organised.

I too love the mantra "it is what it is" - need to use it more often to sidestep my "musterbation" - things must be just so or they are awful. A great CBT term - that and "awfulizing" - (if they are not just so then they are just awful). I am really good at both! Oh well

Credit today
Did some things on my list - but not all
No junk food
Weighed myself - down - 206.6
Had a really productive and positive meeting

I didn't make an appointment with the trainer for today I was in a meeting from 10 and it went until 3pm so glad I didn't. Will need to do weights tonight.

Beverlyjoy
09-21-2010, 09:59 AM
Hi Beckfolks - I am waiting for the day when I can come here and report a total healthy day (like in the 'old days'). Once again stress interfered with my willingness. I just 'gave up' in the middle of the day. I did use my resistance techniques before then - but, later medicated with food. I am thinking about chocolate all the time...

But - I am not running away from here. I have made my plan, got out my journal, will do some reading and move forward.

As I remain here with you , I will try to be helpful to you folks & to remind myself of why and how it works - and that it does work. Lately, I am feeling like it's a lot of "do as I say, not as I do."

So - I hope you all have a good day. I need to remind myself to take my own advice on one thing.... treat yourself as kindly as you'd treat a good friend.

PS - great fun at our annual Dancing with the Stars 'kick off' party. My little neighbor had made herself a scorecard and all. It was delightful.

jasy
09-21-2010, 10:36 AM
I've been lurking for a little while, but want to officially join the group.

I'm on Day 5 of Beck. A little about me:

I'm 5'1" and at my highest weight was 150. I lost 10 lbs on Weight Watchers and kept it off, but WW kind of quit working for me. So now, I've been posting calories and workouts on dailyburn.com for a month and a half and have lost 4 additional pounds (my goal is 120). Dailyburn is great, because I can plan my meals for the day.

The Beck plan is really helpful, too, in a lot of respects. Just yesterday, after preparing a home-roasted chicken, I noticed that I really wanted to start eat an extra wing that was not on my plan, AND I was standing up, of course. Then I thought, "Do you really want to break your plan by eating this wing?" It would throw off my entire calorie count for the day. So I didn't:carrot: Yay!

I can't believe how much "extra" I eat standing up.
So I look forward to joining you all because the tools in Beck really seem to help;)

gardenerjoy
09-21-2010, 12:12 PM
Day 23: Counter the Unfairness Syndrome. This was, and occasionally is, a big one for me. Most helpful has been to compare myself with "other successful dieters and maintainers" rather than a nebulous "they" that I imagine can eat candybars and half-pound cheese burgers and maintain weight.

It also helps to get mad at the reasons that I think that it's "normal" to eat candybars and half-pound cheeseburgers. That got normalized in my brain by insane food advertising, lax oversight, and inadequate health education. My inner rebel loves the idea of subverting all that by eating healthily and exercising and making it clear here and in other places that I do so. What the advertisers push is not normal, so there needs to be a lot more of us speaking up for what a normal human body really needs.

WI: -0.5kg, Exercise: +60 1135/1800 minutes for September, Food: 100%op, Read my Advantages and Responses: yes

MaryContrary: I'm loving Toodledo, so far, as a way to keep track of things. But, yeah, I already find myself using pencil and paper again when it comes to planning what order I'm likely to do things, making sure that I have time in my day to prep supper and the like. I think you're right the tools are cool for getting things down in a safe place, but actual planning is best done more free form and by hand.

Pecola123: sounds like you're working through things well at what turned out to be a truly difficult time. It is a struggle, but, as Beck says, it does get easier. "This moment is like this" is excellent, thanks!

BillBlueEyes: yay for veggie lunches and being able to move 70 pound weights!

seadwaters: good job with the unexpected meals out and getting right back to your own food.

Beverlyjoy: thanks for continuing to be here. Truth be told, sharing your struggles may be more important to others here than sharing your successes. You're modeling good Beck behaviors just by continuing to make the effort, even when it isn't perfect and among a bunch of obstacles.
Could you consider giving up chocolate entirely for awhile? Or allowing one particular form of chocolate in a precise portion at a precise moment each day? Chocolate is something I can only allow in my life in very structured ways. But once I figured out the structure that worked for me, I no longer think about it all the time.
I've been experiencing insomnia as a perimenopausal symptom. What's worked best for me is to just decide that my body will sleep when it needs to. If I'm awake, then, by definition, I don't need sleep right now. I think of myself as a person that needs 8 to 9 hours of sleep a night to function well. But my body thinks that sometimes I need 5 or 6 and, so far, it seems to be right about that. I remember that my grandparents got up earlier and earlier in the morning as they got older -- sometimes 3 am!

Welcome, jasy! Glad you're here!

Shepherdess: love the idea of putting a brownie in the freezer for yourself so that you can treat yourself at a moment when it will truly be a well-appreciated treat.

MaryContrary
09-21-2010, 03:38 PM
I'm yet again running late, but another late night of exercise, TV premiers (House!), and winding down with Beck. I've been sleeping with earplugs so that I sleep more deeply -- we live next to the freeway (an LA freeway), and I also wake up every time the big dogs move around -- and while this is helping me to get better sleep, it means I will also sleep through my natural alarm clocks. Until two cold wet dog noses start tickling my feet . . .

Yesterday was a great dissertation day and Beck day. For the first time in a while, I completed all the success skills. I was careful to track all the "extra" calories I need in my life, and measured everything I could measure (still waiting for a scale).

BillBE: I love your lunch. I've been relying a bit too much on tuna with crackers, adding in different herbs to try and make it more exciting. The problem I'm having is that there isn't a microwave in the library cafe, so my lunches need to be cold. I'm trying to think about how to change up this part of my Plan so that I don't go majorly OP from boredom.

Woodland: Great job with the snacks and the garden burgers! I admire your use of a spreadsheet for tracking food. For some reason, when I get in front of a computer screen, perfectionist-mode kicks in -- good for writing, but not good for Beck.

Pecola123: Thanks for sharing that Buddhist quote. I will carry it around with me!

Beverlyjoy: Thanks for sharing the ups and downs with us. I heartily second gardenerjoy, that it's hearing about the struggles that are often the most educational.

Welcome, jasy! :wave:

Gardenerjoy: I think getting hit by the unfairness bug is rare for me, precisely because I have been normalized to think that chili cheese fries and huge portions are the norm. So I am being normal to consume these foods -- it's not my fault that I gain more weight than others. I was surrounded by bad examples, while growing up. It's incredibly hard to surround ourselves with good examples, and not feel "unfair." For me, I tend to feel left out, like I am missing out on something by not consuming the pumpkin pie, like the chance will never come again. I work on this every day.

Credit moi for resisting the pumpkin pie, again. In my mind, I keep saying "It doesn't belong to me, it's not my sweet treat of choice . . . It doesn't belong to me, I give it to them."

Have a wonderful day! And hi to all who are reading . . .

maryann
09-21-2010, 04:49 PM
Happy Tuesday
As we speak I am testing sweaty eighth graders in from lunch. It is a pretty nice crew. Busy, today and yesterday, grading due to tom. So no personals but a grateful checkin:
Credit:
OP
5 Fruit and Vegis
Not letting exhaustion justify a binge.
Put a pair of pants in the donate bin because they were too big even though they were brand new. I'm not going back!

I don't even recognize myself these days. Yeah!

Beverlyjoy
09-21-2010, 05:36 PM
Just thinking... I am 58 and I still don't have a consistent hold on healthful eating. It's very frustrating, indeed.

All I can do is keep trying. I need to get up everyday and realize I can't change one thing from the past, but - I can try and make the best possible choices each day. Plan, plan and plan some more. Plan, even when I feel sullen about it all. Get through breakfast, do some deep breathing and try to move forward.

I think we all have to use all the tools at our disposal. 'It takes a village' goes for weight loss too. Books, websites, meetings, friends, ,coaches, journals, anything and everything you can think of - keep trying/using them all. Dr. Beck has a good blueprint (thanks mary).

Some of us here have always turned to food for every thing. We are 'eaters'. That's what we do. But - we can make changes the best way that we can muster.

I dream that all of us here can walk through the food storm together and make changes. It comes with one step at a time.


(I am grateful, so far, today is going well.)

Lexxiss
09-21-2010, 05:40 PM
Hello Beck friends:wave:

I'm checking in, as well. I would love to respond to everyone however I have some pressing business to finish today so I can move on with the rest of my life.

We drove home yesterday....got home very late and I hopped up bright and early to get to the pool for water aerobics. *credit* DH stayed home. I had a great food/trip and was very pleased that my Beck skills helped me navigate through a large array of off plan food. Highlights:
Passing up an all you can eat casino buffet in favor of healthy Thai food.
Getting drive thru breakfast for DH without indulging
No acohol at the reunion
Ordering a salad at the 2nd breakfast on Sunday because I had already eaten.
Using resistance techniques to avoid McD oink out which I was seriously considering. I made the best choice I could.
*credit* for all.

I'm jumping back into a healthy routine-at least on paper...hehe. Sometimes I can't figure out why it is so difficult one week and so easy the next. I've arrived home to another emotional messy situation and I am determined not to let this situation drag me down this time. Back to the 7 questions....

Best wishes!

Pecola123
09-21-2010, 09:28 PM
Hi Buddies!!
I am now fully back on track after my 2-day lapse. Thank goodness. Thanks for being here to help me keep going.

BillBlueEyes: Good for you - veggie lunch and portion smaller than your container and diverting your tension into working harder and lunch walk.
The divorce filing for my friend was not unexpected, but I guess we were still in denial.

Beverlyjoy: Know what you mean with the chocolate. I think Gardenerjoy has a good idea about allowing one particular form of chocolate in a precise portion at a precise moment each day. That works for me often.

Jasy: Welcome! Isn't amazing how seemingly minor behavioral changes (like not eating while standing) help wake you up.

Thanks for another day, Buddies. Best to all.

maryblu
09-21-2010, 09:56 PM
Quick hi to all my Beck coaches/buddies.

I couldn't agree more, Beverlyjoy, on how much it takes to put all the pieces of the puzzle together. That is why I read so many other threads, especially maintainers. It never ceases to amaze me how their behavior is classic Beck; they just seem to have learned it elsewhere.

Lexxiss, you have had a long journey, and deserve such credit for keeping things heading the right way. Such credit!

Jasy, so glad you have joined us; I look forward to getting to know you and learning from you as I do from all my coaches.

Had an OP day. Seemed easy today, but then I worked at home and had no outside temptation/distraction, so that helps a lot. Got a lot done work-wise, not so much for exercise. Still not ready to really "test" the better-feeling shoulder; I have set myself back in healing twice by not being able to stay away from the business end of a shovel.

Will have to harvest apples this weekend. The bad news: Honeycrisp crop not so good. The good news: the Haralreds are copious and pretty darned good. Tart and crunchy, pretty darned good.

madrikh
09-21-2010, 09:59 PM
Hi All, and thank you very much for the encouragement!

I saw my therapist today and am on another trial of medication. The last one didn't go well.
Credits: ( I may go a bit overboard today, all things considered)
-I got out of bed
-I spent 2 hours on homeschool lessons with my DS
-I completed 2 loads of laundry and emptied the dishwasher
-I ate a good breakfast, OP
-I showed up to yoga, but there was no class (I need to check the online schedule EVERY morning!
- I returned home and did some yoga on my own
-I went to therapy
-I agreed to try a new medication (adjunct to anti-depressant)
-I made 2 new Response Cards
-I have eaten OP so far today, except for a Bora Bora bar since I ran out of time for lunch
-I'm checking in here
-WI: 163

MaryContrary: I have seen some new Thermos type containers; maybe you could use something similar to take a warm lunch. You could stick the Thermos in a Trader Joe's "chilly bag", wrapped in a towel, and I bet it would stay hot. Just an idea, so you can be done with tuna!!

Marci

Woodland
09-21-2010, 11:44 PM
Hi Coaches,

Well, the salsa processing went well. The most time consuming part is chopping the tomatoes ! Then there are the tears over chopping the onions and hot peppers !! This time I took more breaks and did some stretches for my back. 6 more pints for DH's winter eating.

I heard some sabotaging thoughts today and was amazed at how fast they flew into my head to try to tempt me ! DH had headed to town for something and I was having my late morning snack. When I finished, here's what my mind said -
" Letís do something sneaky and overindulgent to make ourselves feel better"
and, also very quickly I heard -
" I'd so much rather be on program and thin than eat more right now"
It was kind of cool to feel like an outside observer watching the two types of thoughts duel it out in almost one second !

Maryann - Yeah for clearing out the too big pants !

Peacola123 - So strong you are for pushing forward and getting back on track.

Beverlyjoy - I love chocolate too. Have you ever thought of using Walden products? Their chocolate syrup (zero calories) is good I think. I also eat the Kelloggs High Protein Meal Bars - Chocolate Chip / Peanut Butter is my favorite and I also like the Chocolately Chip one too. I'm not tempted by M&Ms anymore since I get my fix in a more controlled way.

jasy - :welcome2: I look forward to getting to know you. Please stay with us !

Gardenerjoy - Loved what you had to say about what is considered normal eating to many. When I first started looking at portions / counting calories, it was a real eye-opener to learn how much I was routinely overeating (even when not binging !) ;)

As always, reading everyone's posts helps me a lot - so thanks for coming and writing on the forum.

Woodland

CeeJay
09-21-2010, 11:57 PM
Quick check in.

Only credit for today is this quick check in.

I am going to echo what Beverlyjoy and maryblu said about planning. I didn't have a plan on Friday and after 6 days of smooth sailing, I stumbled. I am still trying to get back there. I think no plan for me leads to eating badly, which leads to more eating badly. Once I get in the groove I do pretty well.

Hoping we all are in the groove tomorrow.

:grouphug:

BillBlueEyes
09-22-2010, 06:01 AM
:welcome: .. jasy :welcome:


And, on the occasion of your first post, :wel3fc:

How did you hear about Dr. Judith Beck's books?

And how did you find the Beck Forum on 3FC?

BillBlueEyes
09-22-2010, 06:09 AM
Diet Coaches/Buddies - Made a big step at work in resolving the recent tension. It's amazing how productive it is to finally find a document that explains what I'm trying to solve myself. CREDIT moi for chugging along.

Yesterday was International Banana Festival day, or so I'm told, which was the reason I was handed a FREE banana in the morning on my way to work. What a happy happenstance. I decided to eat it in the afternoon as I was working a tad late, in place of my afternoon snack, CREDIT moi. Then, at home, I had my afternoon snack anyway - Ouch. This duplicating snack thing seems to be trying to slip in as a trend; gotta stop it.


maryblu - Congrats to the Twins for winning the American League Central title - if you'll accept congrats from a member of Red Sox Nation who aren't even in the running for wild card this year. Every Op day is an Op day, easy or no.

CeeJay - Yay for planning; it works.

Joy (gardenerjoy) - Yay for using your inner rebel to subvert the over-advertised food like stuff. Big thanks for the reminder to compare ourselves against successful dieters and maintainers rather than the people in the commercials gobbling the corporate offerings.

Beverlyjoy - Kudos for "not running away from here" along with thanks for being part of us. We'll remain right here all the way through your surgery and recovery back into your productive life. Your 'kick off' party sounds like a hoot - Yay for young creative minds. Did the teenager show up?

Cheryl (Seadwaters) - Yay for "a really productive and positive meeting" - so many meetings and so few fit that description. LOL at "awfulizing" and "musterbation" - good extensions to the English language.

Debbie (Lexxiss) - LOL at "Using resistance techniques to avoid McD oink out" with Kudos. And Kudos again for passing on a casino buffet.

Woodland - LOL at you as an outside observer watching the duel of the Sabotaging Thought and the Helpful Response. Congrats for "6 more pints for DH's winter."

Marci (madrikh) - Neat list of credits today, Kudos. And Kudos for plugging forward with your doctor's recommendation.

MaryContrary - Yay for cold wet dog noses; subtle beasties they aren't. Kudos for "a great dissertation day and Beck day" - great that you can do both. Good luck working your lunch variety. I've used sardines in place of tuna, but not everybody likes them.

maryann - Kudos for "I'm not going back!" - that's the attitude. LOL that you're on the internet while some poor eighth graders are taking a test.

Pecola123 - Yay for "fully back on track." Hope you and your friend are finding a sane way to deal with her pending divorce.

jasy - Isn't it a shocker to discover, "I can't believe how much "extra" I eat standing up." Kudos for standing down that extra wing; I love picking at a chicken before getting it to the table.

Readers - day 38
Deal with a Plateau

If you expect the scale to go down every week, you're setting yourself up for disappointment. As time goes on, you might find that you plateau for several weeks in a row. A number of studies have determined that nearly all dieters with a significant amount of weight to lose (more than 20 pounds) hit a plateau within the first six months of dieting.

The Beck Diet Solution, pg 248.

Beverlyjoy
09-22-2010, 11:05 AM
Hi....checking in.

Mostly a good day yesterday - I will take credit for that instead of the not so good.

Yes, I think I must just have very precise and structured 'rules' about chocolate. Good idea gardenerjoy.

I have a plan in my head now....need to write it down.

WELCOME JASY

billbi - the teenager did not come to the party as in other years. She said she had alot of homework. However, I did notice she was sailing on Facebook instead.

Have a GREAT day.

gardenerjoy
09-22-2010, 11:30 AM
Day 24: Deal with Discouragement
I love the notion of adding up the difficult hours. If I'm paying attention, what I think of as a bad day when I want to eat more than on my plan, is generally only a handful of difficult moments that I easily distracted myself from.

And, I have to admit that I'm startled at least as often by moments when it's easier than expected as I am discouraged by when it's hard. Remembering those times is helpful, too.

WI: +0.7kg, Exercise: +60 1195/1800 minutes for September, Food: 80%op, Read my Advantages and Responses: yes

Hello to everyone reading and posting!

Thinking, also, of nuxmaga, onebyone, ChinaMaine, bennyhannahmama, kuhljeanie, silverbirch, and others.

Shepherdess
09-22-2010, 11:42 AM
I survived two long, exhausting days in a row. I still feel like Iím recovering this AM. We were short manned yesterday and so got done late and poor DH still had a long drive ahead of him. He had to be in Jackson at 8:30 this AM. Food was pretty good yesterday. After dinner last night, I couldnít figure out if I was hungry or tired, so I decided to go to bed. That was the right choice. I have lots to do today, but am having trouble getting going. Please send some virtual coffee!

MaryContrary, I find that I think better with an old fashioned pen and paper rather than a computer as well. Maybe itís the slow pace of writing. LOL at wet, cold dog noses waking you up. Thereís no better alarm clock!

Pecola123, I always have a hard time with food when my DH is away. Iíve found that it helps me to try some recipes that he wouldnít like and spending my evenings doing things I donít do when heís here, like soaking in a warm tub with a good book or working on some new craft project, etc. Great job on 2 days OP!

BillBE, Iím so impressed that you not only continue to post when your life gets crazy, but that you also continue to write thoughtful personals.

Seadwaters, great job being so organized to prepare dinner in advance when you knew you were going to be busy. I bet it was a great to know that it was one less thing you had to think about.

Beverlyjoy, your Dancing with the Stars Party sounds like fun! Thanks for: ď'It takes a village' goes for weight loss too.Ē Kudos for taking credit for the good and not letting the not-so-good negate that. Those are just areas for improvement.

Welcome Jasy! Congrats on 14 lbs gone and the strength to remind yourself why you donít want that chicken wing!

Gardenerjoy, Beck had a blog recently about our skewed sense of normal http://www.beckdietsolution.com/library/BLOG.asp?SessionID={CA8290C3-0F07-4F91-B0E9-5EBD8B061DC0}. Youíre right to pinpoint food advertising as the culprit because the only people I know in real life who eat ďnormalĒ are very heavy.

Maryann, yay for donating pants that are two big! Lots of credit for not eating to fix exhaustion. Thatís always a tough one for me.

Lexxiss, great job navigating food so well on your trip. That is an impressive highlights list! I wish I knew why some days are so hard and some are so easy. I have a card that reads: ďDieting is supposed to get hard. Just keep practicing your skills and it will get easy again.Ē

Maryblu, glad to hear the shoulder is feeling better, but good for you for not pushing it. Iím living vicariously through your apple harvest. It reminds me of growing up in apple country. Thereís nothing like the smell of apple trees at harvest time.

Madrikh, kudos for continuing to search for a solution to your depression. Great job doing some yoga after you found your class canceled. And you deserve credit for everything on your list! When dealing with depression, everyday activities are so tough.

Woodland, yay for more salsa to keep you through the winter! Great job recognizing those sabotaging thoughts and for having such quick responses.

CeeJay, great job checking in after a not-so-great day. Best of luck getting back in that groove.

CeeJay
09-22-2010, 10:39 PM
PHEW!!!!!!!!!!

Back on track today.

Credit for:

eating on plan and healthy
weighing in
doing arm weights
planning tomorrow
reading response and advantage cards
checking in here

:grouphug:

Lexxiss
09-22-2010, 10:58 PM
Hello Beck friends:wave:

I tweaked my day today and it worked much better for me. Since retirement, my schedule is very flexible but I recognized that I don't use it to my best advantage. My sleep issues are ongoing and I am up super early(usually 3am) but don't allow myself a nap. It seems I could use the suggestion from day 37 and "relax" my own rules! Today, the munchies started and I identified fatigue. As hard as it was to mentally do it, I stopped munching and took a nap. When I got up I was ready to resume a healthy relationship with food. *credit* for trying something new.

BillBlueEyes, what a great day when FREE food fits into your planÖ.unlike those Costco adventures. What a novel concept; working harder to deal with tension instead of eating! Now that is a great credit!

Shepherdess, thanks for the line from your resistance card! I put the Beck site on my toolbar. That blog hit the nail on the head. My DH would weigh far more than he does if not for his blessing of superior metabolism. Great decision going to bed when you were tired. I hope you found your energy!

gardenerjoy, my sleep patterns changed, too, as my body changed. 5 hours is my norm and it doesn't matter what I do or don't do, it doesn't change. Thank you for sharing that. Your chocolate rules are very helpful.

Beverlyjoy, every time I think of you I reflect that your conscious decision to keep trying will pull you through this stressful time. Every single time I make a better decision it matters in the bigger picture. Keep making better decisions one at a time!

CeeJay, I hope you were able to plan and get back on track.BTW-Make dieting first is straight from the Beck book.

Woodland, I'm really glad that you're posting regularly. You always have a helpful suggestion for me. If you ever had the extra moment, I'd love a PM of your salsa recipe. It sounds right down my alley and I have lots of tomatoes right now.

Marci(madrikh), you have a very impressive list of credits during your hard time. I hope your new medication is better than the last one.

maryblu, I hope there are good honeycrisps here. They are my favorite! I have noticed the same thing with maintainer threads; most have a very sane relationship with food.

Pecola123, Great job getting back on track.

maryann, it is a great achievement not letting exhaustion justify a binge and your too big pants are a great reward. I want to say I appreciated your very honest discussion of your having to "fit in". I have to say if I saw you I would think you were a right on all together woman!

MaryContrary, I wonder if the library cafť would ever consider getting a microwaveÖ.it couldn't hurt to ask. Great completing all your success skills.

jasy, I think the first thing many of us notice here is how many times we eat while standing. I'm really grateful that after months of working on it that it is now "not normal".

Cheryl (seadwaters), I'm always glad to hear your check in from the other side of the world. Hmm if it's the first day of fall here you must be heading into spring! Can I come visit?? Oh, well, it is what it is, winter is coming.lol

AmberPr,, I hope you had a nice visit to the cabin!

Ahh, I made it through Survivor and my DH's multiple visits to the snack cupboard without indulging. Thanks, all!

jasy
09-22-2010, 11:38 PM
Hi, Beck coaches & buddies,

Just checking in.

To answer your question, BillBlueEyes, I found the Beck Forum by browsing the forum titles on this site. Then I went and read reviews on Amazon and elsewhere for the Beck books. The reviews were so overwhelmingly positive, I had to give it a try. The other thing that convinced me was that you got to start your own forum, so here I am.

Lexxiss and others, credits for sleeping when tired rather than eating. I've done that. I also tend to want to eat when coming down with a cold rather than resting.

Still ate a bit standing up today, but tried to work it into my calorie count (LOL). I just go unconscious and then I suddenly wake up and realize I've been standing and eating. Realizing that I'm standing up eating is kind of like learning how to meditate, if you've ever done that. :dizzy:

Read my cards today
Ate standing up, when I realized it:^: I sat down.
Tried to eat slowly - another one of my pitfalls. I have a problem with feeling hungry and eat too fast. I know, I haven't reached the chapter of Beck yet that deals with hunger feelings.

Thanks all, for your welcomes.

Woodland
09-23-2010, 12:36 AM
Hi Everyone,

Yes, I'll PM the salsa recipe to you, Lexxiss

I tried something really weird today. I've been thinking about being more mindful with my food, and found that I do this pretty well during the eating, but not so well at either the start or finish of the meal. Today I took a smell of the food at the start to help me notice it more ! Weird, I know !!!!! Ever smell cantaloupe ? :love: It was effective though, kind of focusing me more on the food so I slowed down and enjoyed it more. :o

My weight on the scale is so funky this fall. I vary 3 pounds all the time ! I don't know if it is water, humidity, or what. I'm eating consistently on program, so it is odd. I've been exercising harder, so maybe it is about muscle growth. Oh well, I keep reminding myself "if I don't quit I won't fail".
:hat:

Keep up the great work, fellow coaches !
Woodland

RobinW
09-23-2010, 12:42 AM
Hi Everyone!! :wave:

I recognize several names and many new ones!! Its good to see everyone working the program!

Its been ages and ages since I posted last. Things took of with the business, then expanding, then, then, then.....I gained wayyyyyyyyyyy too many pounds.

So I now thankfully have a much better handle on the stress, Im working with my personal trainer again and have my gym sessions literally scheduled into my appointment book!

Ive been on plan for 2.5 weeks. Im feeling good....so I thought Id get my butt back over here for the extra support I need :)

maryblu
09-23-2010, 01:36 AM
RobinW!! Welcome back!

'Lo to all my Beck buddies/coaches.

Lexxiss, best Survivor Council EVER, yes??? Watching those young hotshots implode was TOO COOL!!!!

BillBE, re: Red Sox Nation. I have been a not-so-closet Red Sox fan ever since they beat the damned Yankees, and ever since Doris Kearns Goodwin's book, Wait Until Next Year. Any time the Red Sox win is OK with me.


Quick shout..gonna be gone for a long weekend..indulging in Fall color spectacles. It's early, but gotta take it in when Mother Nature dictates.

Best to all.

GosfordGirl
09-23-2010, 05:42 AM
Hi Coaches
I worked at home today and seemed to spin my wheels. I ate my lunch and snack standing up in the kitchen. I don't know what I was so hyped about but I didn't seem to achieve much. I certainly didn't mark any papers!

Credits
I ate to plan; shopped to make sure tomorrow was on plan; weighed myself (up again - sigh)

Not so good
did no exercise but made myself walk further in the "mall" - it was not a good day for walking or pain unfortunately but without exercise it won't improve any; didn't do A & R cards; didn't read Beck

BillBlueEyes
09-23-2010, 05:51 AM
Diet Coaches/Buddies - Found myself facing a vendors table with FREE stuff: FREE apples - took one for later; FREE bags of almonds - took one for later; huge FREE store baked cookies - Not About Me; FREE top shelf dark chocolate - gobbled a piece on the spot (Ouch). Turns out it wasn't just dark chocolate, there was a shortbread cookie welded underneath. (The scale was randomly down this morning to mess up my head after nibbling off-plan, standing, LOL.) But, CREDIT moi for what I refused and for bringing the apple and almonds home for later.

At a pot luck last night I did well; CREDIT moi. Pol lucks are a good place for me to justify over eating because stuff is all home made and yummy. Last night was all that and, without much effort on my part, I stayed the path. CREDIT moi again just to revel in that thought. Later I had a Honeycrisp Apple for my evening snack. Acknowledging no mention of exercise, other than the incidental stuff like using stairs instead of elevators; Ouch.


maryblu - Oh Yes, I'm well versed in the local chant, Wait Until Next Year, LOL. Thanks again to Minnesota for cultivating Honeycrisps; you guys have done a good thing.

Robin (RobinW) - Congrats for expanding your business when others are still reeling from the economy; I continue to believe it's merely due to your hard work and business acumen. Kudos for being back on plan for 2.5 weeks. (For those to whom Robin is a new name, she is one of the founders of this thread, posting here in May, 2007 on the second day it started, long before I'd even heard of Dr. Judith Beck.)

CeeJay - Yay for back on track - with arm weights even. LOL, I just noticed your signature line from Gone With the Wind.

Joy (gardenerjoy) - Interesting observation that you're startled by the easy times as well as the difficult; don't always remember that.

Shepherdess - LOL at "so I decided to go to bed" - I just love it when I realize that my day is over and it would be just as well if I went to bed and admitted it. Reminded from your post that ranching is not for wimps. Attached is a virtual pot of Trader Joe's best French Roast coffee.

Beverlyjoy - Let me join you in needing "very precise and structured 'rules' about chocolate" - see above. Yay for starting the day with a plan.

Cheryl (Seadwaters) - Welcome to eat-while-standing day here on the Beck thread. And Ouch for no exercise - I recognize that, LOL.

Debbie (Lexxiss) - Yay for 3 am when the world is available just for a few of us. Kudos for tweaking your day, for the nap, and for surviving Survivor unfazed by DH's snacks.

Woodland - Great idea to include your nose to appreciate your food.

jasy - It's such a shock to realize that we've been standing up eating. Kudos for recognizing that so clearly - I like the analogy to learning to meditate.

Readers - day 38
Deal with a Plateau

Today I'm not talking about short-lived plateaus. I'm talking about more lengthy plateaus that span a few weeks or longer. The most likely explanation for these plateaus is that your body no longer needs as much energy (calories) as you've been taking in. If you hit one of these longer plateaus, you have four options:
Continue to do what you're doing and see if you start to lose weight again.
.... . .

The Beck Diet Solution, pg 248.

AmberPr
09-23-2010, 10:38 AM
Hello Everyone!

I did have a nice relaxing weekend at the cabin. Spent some quality time with my Grandmother, as well as my Aunt & Uncle. Went for my last boat ride of the year. It was cold, but the scenery was beautiful.

Feeling really good. Water weight came off (that monthly thing) and found myself at 195. I've been cutting out my morning snack to compensate for less activity.

I'm struggling with getting back to planning my days in advance-- which is, in my mind, making me feel like I'm doing something wrong. I know I'm playing with fire by not being extra careful, especially now that the days are getting shorter, less exercise, and the body naturally wanting to eat more to gear up for winter.

So, I know that. Now, what am I gonna do to work through it?

Shepherdess
09-23-2010, 10:54 AM
I had a hard time getting going yesterday. I decided some fresh air and movement would help so I turned over my compost pile (it doesnít happen very often). That gave me some energy, though I still couldnít focus to get much actual work done. Physical labor I can do, but canít quite switch gears to sit down at the computer. I also couldnít get myself into gear to do my usual exercise, like a run or some weights or something. Instead I just tromped around in the hills with my dog, Jen. It was a good mental break for me, but Jen thought I was moving a little slow. She would run up ahead, check out all the sage brush, then come back to see what was taking me so long.

Two of the ranch hands came by yesterday to pick up DHís horse. Heís injured and theyíre going to babysit while DH is gone. I fixed them lunch and sent them home with the cookies and brownies that were left. Except the one I had frozen, which I thawed out and enjoyed last night.

In honor of DH being out of town I made Whole Wheat Macaroni and Cheese, Russian Style, from the Moosewood cookbook. Itís got cabbage, red onions, carrots and bell pepper. I thought it was good; he would have hated it. As a bonus I have lots of leftovers to freeze for emergencies. I love a well-stocked freezer.

CeeJay, great job getting back on track so quickly. Iím convinced that a speedy recovery after a slip is one of the keys to Beck.

Lexxiss, yay for naps! I donít think our culture places enough value on sleep. For me, getting enough sleep is so important to staying OP and I work much better when well-rested.

Jasy, interesting that you see recognizing standing while eating like learning to meditate. I think youíre on to something. Itís all about mindfulness and part of the Beck plan is that you should never put something in your mouth without being aware and intending to eat it.

Woodland, that 3 lb variation can be odd, but there are so many factors that affect your weight. I think that my ďtrueĒ weight is only an average over a period of time (thatís why I like weighing everyday instead of once a week.) Kudos for paying attention to smells while eating. Itís an important part of tasting food!

Hi RobinW! Itís great to see you back! Yay for the business expanding, but ouch that it came at a high price. Great job getting a handle on stress and kudos on 2.5 weeks OP!

Maryblu, yay for enjoying fall colors when they come. Weíre just starting to turn around here and itís beautiful. Enjoy your long weekend!

Seadwaters, ouch for ďit was not a good day for walking or pain unfortunately.Ē Hope it gets better soon. I can relate to day of being keyed up, but not getting much done. Good job preparing so tomorrow is OP.

BillBE, your description of navigating through the FREE stuff me of the old Atari game Frogger, the game about the little frog hopping across a busy road. You get points for grabbing the good stuff (almonds and an apple), successfully dodge the car (cookies) and just when youíre about to get to the other side, a semi comes out of nowhwere (chocolate) and hits you. Oh well. Like Frogger, you get to start over again and keep your points!

AmberPr, the weekend at the cabin sounds wonderful! Yay for water weight coming off. Itís always nice to see that go. Good job cutting back on your snack when youíre not as active. I sometimes resist planning in advance, but after doing it a few times, youíll be back in the swing of it.

Beverlyjoy
09-23-2010, 11:06 AM
Hi beckfolks - gosh yesterday was a hard day - I felt down all day. I did a bend and twist and pulled a muscle in my back. I know what to do and it should be better in a day or two. I have a hard time with pain - I know that food doesn't cure pain - I need to tatoo it on my brain. I am grateful for my heating pad and bag of frozen peas. Two simple things that help my pieces and parts.

I got up today feeling very positive and willing to keep trying. I've made my plan, got out my journal & rc, and am ready to move forward. Today I am going to lunch with my mom and my aunt to a restaurant called First Watch. I've checked online and know what I can get that is in my calorie range. I am grateful for the willingness to plan ahead today

Billbe - wonderful credit for bringing home the sample. Not fair that the chocolate turned out to be a cookie. Dr. Beck says that it’s not the one cookie that will effect your weight. It’s the willingness to stop right there and keep eating is what we need to do. I am loving the fall apples, too.

Seadwaters - some days we don’t do it all. The days I do better is when I write down those goals: response cards, eat seated, no seconds, etc. - it helps me because then all my goals aren’t spinning around in my head all day. We all have days when we ‘spin are wheels’.!

Maryblu - have a wonderful weekend!

Robin - glad to see your post. WONDERFUL to be on plan for over 2 weeks. Learning to deal with stress is a wonderful credit too.

Woodland - credit for being mindful and reaping the benefits of enjoying the food, taste, smell and timing of meal/snack.

Jasy - credit for realizing how often you eat standing. It’s amazing that when we get a hold on this one goal - that we realize how much we eat doing that one behavior.

Lexxis - yes, indeed! Credit for doing some different with your sleep and seeing if it can be helpful in your day. You are so right…I think/hope that my willingness to keep trying will help me.

Ceejay - yay! So glad you are back on track. It helps me too, to see it. Reminds me that no matter what, we should always aim to get back to the healthy stuff. Many credits.

Shepardess. - major credit for having a good food day despite your busy schedule and being so tired after a long day. You posted again while I was responding...Credit for planning for your brownie treat and enjoying it.

gardener joy - you said: And, I have to admit that I'm startled at least as often by moments when it's easier than expected as I am discouraged by when it's hard. Remembering those times is helpful, too. That is a wonderful revelation.

Have a GREAT day.

gardenerjoy
09-23-2010, 11:35 AM
We had a weird evening. We were invited to an event from 6 to 8 serving "cocktails and Hors d'oeuvres." I ate lightly during the day, saving up starch and protein exchanges. We still weren't sure when we got there whether we would try to make supper on the appetizers or would go out afterwards. They were walking appetizers, which made it extra hard to figure out what was best to eat. Ultimately, we decided to skip them and go out to supper. I drank water and talked to people -- what a concept at a party! We had a really good time. This is all new skills for us, so we were pleased that we spoke at length to the guest of honor and several other people.

I couldn't fall asleep last night. A combination of being keyed-up from the evening, fretting over some stuff going on today, and excitement over my new iPad. I coined a new medical term iPad iNduced iNsomnia.

WI: -0.05kg, Exercise: +60 1255/1800 minutes for September, Food: 70%op, Read my Advantages and Responses: yes

Shepherdess: thanks for the Beck post. It helped me that she talked about grieving as part of the process. I think that was a big part of my journey, getting through the grieving process over the fact that I no longer get to eat the way I used to. And it still pops up occasionally, in much the same way that I still wish sometimes that I could call my mother or send my dad an email.

RobinW: Lovely to "see" you!

Beverlyjoy: sorry for the pulled muscle, but glad you know what to do and are confident that it will be better soon -- that's a new knowledge in my life to know that such things get better in just a few days and I'm so grateful for it. Yay for waking up positive and ready to move forward!

Shepherdess: It looks like you're doing great -- listening to what your body wants and making efforts to make healthy choices while DH is gone. I love the idea of cooking food he wouldn't like while he's gone!

AmberPr: so what did you do? Planning my days in advance was a huge and wonderful turning point and I don't think I would have been successful on this journey without that. I did it for months, I do it at any moment now when I feel like I need it, and I'm willing to do it again for long periods in the future if I need to (I'm thinking that the first few months of maintenance might be a really good time). But I'm not doing it on a regular basis anymore.