Beck Diet Solution - Beck Diet For Life/Solution – November 2010 – Support, Discussion, Buddy/Coach

11-01-2010, 06:01 AM
Welcome to the discussion group, support group, diet coach group, diet buddy group relating to the two books by Dr. Judith S. Beck:The Complete Beck Diet for Life ( the first bookThe Beck DIET solution: train your brain to think like a thin person. (

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

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

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

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

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

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 (

11-01-2010, 06:03 AM
Diet Coaches/Buddies - Halloween is over with not a single piece of candy going down my throat; CREDIT moi. We had the range of goblins, fairies, and unspeakably cute kids at our door. But the strangest of all was, to our surprise, the bachelor next door with a bottle of wine in one hand and a broken cork screw in the other - an emergency plea to open his wine, LOL, so he could sneak back into his darkened house and continue hiding from the trick-or-treater's since he had run out of candy.

Took my walk in the cool afternoon, CREDIT moi, after the physical efforts of taking down our community garden. There were still some die-hard cherry tomatoes on a few un-dead plants, bless their hearts, and the remaining kale looked ready to stand down the oncoming winter. But the time had come. The veggie garden is done for the year.

maryblu - Congrats for good football; Condolences that Brett Favre got some sticthes on his chin and that New England had an up day. Your young man, Tarvaris Jackson, looked sharp out there.

CeeJay - Kudos, Kudos, Kudos, for three days on plan. I continue to think that walking with your DH is a great way to enjoy exercise.

Joy (gardenerjoy) - Yay for "unexpected benefits" of rational choices.

Shepherdess - Waving toward Hawaii! Hope you are body surfing the big ones.

Debbie (Lexxiss) - 350 kids is a lot of kids! Great strategy to identify the emotion and go back to bed to get a second start on the day.

KAM (McKt) - Good grief! If Halloween evolves into bread and cheese night, I am so dead. Just erase that thought from your mind so that it doesn't catch on.

MinniePaul - Yay for new classes so that you can't get in a rut. Kudos for organizing your environment.

BelovedK - My take is that events, like your wedding, are unlikely to produce the food that's on a rigid plan. So it's essential to expand one's plan to have a flexible response to the food that's available - just as you did; Kudos.

Readers - day 41
Make a New to-Do List

You've now learned the skills you need to continue losing weight and to keep it off. You just have to keep practicing these skills - over and over and over - especially after you've reached your goal weight. In fact, you'll use some of the techniques for your entire life. Doing so is the key to continued success. The reason you regained weight in the past is that you didn't have these strategies. Now, you do.

The Beck Diet Solution, pg 261.

11-01-2010, 06:41 AM
Billblueeyes, I also got through Halloween without eating one piece of candy :carrot: *credit* to you (and me)

I did eat off my plan yesterday :( and gained another pound, but I am not going to let it take me off track. I will eat well today and just forgive myself for yesterday (I was hungry and there was only pizza around, it was kind of hectic and we has friends over for trick or treating.

11-01-2010, 12:10 PM
I didn't meet my exercise goal for October. Oh well. I'm setting my sights a bit lower for November. What's working for me at this moment is walking on the treadmill while watching an episode of Dr. Who or Torchwood. That's about 45 minutes and I seem to be willing to do it everyday. So, I'm going to focus on increasing speed this month.

I stayed up until midnight last night so that I could write the first sentence of my NaNoWriMo novel -- 18 words down, 49,982 to go.

WI: +0.55kg, Exercise: +45 1535/1800 minutes for October, Food: 80%op, Read my Advantages and Responses: yes

11-01-2010, 02:27 PM
Hi Beckfolks - glad to be home after a wonderful visit with family. I loved spending time with my GS - singing songs and telling stories.

My weekend had many good choices and healthy meals. But, Halloween was not an on plan day for me. I caved into the huge amount of candy available. Phooey. But, I've started my day healthfully and have my journal out to keep track of planned food. I am glad to be home back in my 'food comfort zone.'

The official start of the eating season has begun. I can't go down that road of nonstop eating - Halloween thru New Years Day. I will aim to use Dr. Beck's techniques to help me get through. I need to work on the willingness to put this in place. I alwasy say - plan for the future, but, take it one day at a time.

This morning I made Dr. Oz's green smoothie drink. It tasted so so...but, it gave me a horrible tummy ache. Maybe too much of a blast of veggies??? I think I'll have to tweek it or forget it.

Have a great day.

11-01-2010, 08:07 PM
Hi Coaches,

Congrats for everyone getting through the candy holiday. I didn't have any, but did enjoy some cherry pie. I calculated the calories, so it was just nice change.

I hear you Bill on the garden tear-down tasks. Some of my tomato plants put out some tough roots, so my back is getting a good workout. I also have some turkey compost to shovel around, so I'm getting a lot of extra work. My forearms are tired from lifting the heavy shovel over and over.

Keep going, my fellow Becksters !

11-01-2010, 09:07 PM
'Lo, Beckmates,

Quick shout out, as has been a long and frantic day and it's time for my comic relief aka Dancing With the Stars. Have never watched before this season, but got hooked for a cuppla reasons--*ahem, good motives and bad, so to speak, but am enjoying the drama nonetheless.

Speaking of drama, BillBE, thanks for your commiseration on my team's demise yesterday, but oh, the just get Randy back and have him voted off the team. Interesting, that. Very interesting. I was actually feeling something in the way of compassion for the coaching position..thinking no other profession in the U.S. is as second-guessed as a professional sports coach, absolutely none, but then I realized that if you can just pitch someone out for not agreeing with you on any given Sunday, well, then no empathy for *you, at least not from *me.

And, doncha just *love the irrational exuberance of Kale this time of year? It stays strong and upright into Dec. here. I only plant the purple stuff as ornamental in strategic spots, but note to self, plant more ornamental Kale next year!

Visit to Dr. today official wt. on a scale I visit every 3 to 6 months, 142.9, so scale is following my efforts. Just like a political poll, only a measure of the situation right now, but the best measure we have, so reporting to my Beck coaches/buddies.

Am reviewing my Advantage Cards at night, since I don't have time in the morning. Had never thought of that until suggested by a simple!

Best for a great Nov.

11-01-2010, 09:57 PM
Here we go…. The official holiday eating season has begun. I have decided NOT to participate with the crazy amounts and varieties of seasonal food offered. I managed to not have one piece of Halloween candy and guess what….. I am still alive to tell about it. I am making my lists and making plans of action so I will be one prepared mama this season. There will be baggies of celery and carrots, in my purse as all times. Along with peppermint tea bags and Crystal light togo tubes. I only use the Crystal Light in emergences as I have given up diet soda. I will be adding to my list regularly so when the first party or holiday meal hits I will skate by without picking up some extra poundage.

BBE – Kudos to you too , NO Halloween candy. I too enjoyed all the cute kids, all were so polite this year. I wished I lived in your neighborhood, it would have been a nice treat to have a bachelor in distress show up on my door.

BelovedK - Kudos to you too, NO candy! Yay! Keep up the great attitude, it is important to not let minor bumps take you off track.

Gardnerjoy - I think that is a great exercise plan for November. I thought about what you wrote about watching shows while working out. At our gym we just got some bikes and treadmills with TV screens. You know I did a great 30 minute hilly bike workout while watching Friends. That could get me to the gym more often.

Beverlyjoy – Glad you had a nice visit with your family. Boo for green smoothies that don’t sit well. I am right there with you gearing up to survive this holiday eating frenzy!

Woodland – Kudos for having a measurable piece of cherry pie. I bet it was more filling and healthier. Sounds like a good trade.

Maryblu – I do most of my work at night since my day starts at 5:00AM. It’s difficult for me to get up any earlier so I run though everything one last time just before going to bed.

:) 30 min workout gym
:) Read Advantage / Response cards
:) Repeated tasks on Day 17
:) Ate OP - 90% (got shakey after gym and had a few extra points)
:) Completed the TO DO list for today

Have a great day!

11-01-2010, 11:04 PM
Happy November Everyone!

My credits - I'm doing great at:
-Eating slowly
-Eating sitting down
-Stopping at normal fullness instead of overfullness
-Preparing food ahead of time
-Exercising (I hit 400 hours for 2010 yesterday - woohoo!)

I've been slacking at reading my advantage/response cards. I tell myself that I don't need them because I'm doing just fine without reading them. But I'd much rather read them when I may not think I need them than ending up overeating/binging and wishing that I had read them first. So my goal this week is to make sure I read them EVERY DAY at least once, if not more.

11-01-2010, 11:56 PM
Hello everyone:

MinniePaul- good news about a sane weekend with sleep.

Lexxiss-so impressed with your return to bed on Sunday that enabled you to start the day again. Hope you have a good trip.

BillBlueEyes-not one single candy. Excellent!! Thank you for the kuddos.

BelovedK- glad you are moving on from yesterday.

gardenerjoy-what the heck is a NaNoWriMo novel?

Beverlyjoy-oh well to the candy. You are back as you say in your "food comfort zone". I am also looking ahead to the Christmas eating season. I am going to have to devise a pretty major plan to avoid last years melt down.

Woodland- waving hello to another candy decliner.

maryblu-reviewing those advantage cards is pretty motivating. One of mine is to white water raft some day and I can see myself doing that. The one and only time we have been to Montana I wanted to go so badly, but guess why I did not- all to do with my weight.

McKt-yay for skipping the candy. Good going!!! Nice list of credits. I'm with you on the determination to not eat crazy during the holdidays.

grouse-great list of credits. I especially admire the eating slowly one, that's a hard one.

For me day 4 on plan. I am headed off for 2 nights in the hotel and tons of work to do. I am determined that when I get home on Thursday night I will be checking in here to say that I stayed on plan.

Credit today for:

:p weighting myself
:p walking 30 minutes with DH
:p reading advantage and response cards
:p eating healthy and on plan
:p planning the food for my days on the road and packing lunch and snacks for tomorrow
:p checking in with my buddies


11-02-2010, 01:12 AM
Is it November already?? Yikes, October went by way too fast.

Today was a pretty productive day. I am caught up with the work that I need to be doing, and it feels pretty good. I'm hoping, no...planning to stay on top of this tide for the rest of the week.

Tomorrow I get done with class at 12:30 and I am going to exercise and go grocery shopping. Without a trip to the grocery store, I will be living off Diet Coke and frozen vegetables. While low in calories, I'm pretty sure without a little more variety, I would resort to heaven only knows what rapidly.

Lexxiss—Glad your drive went well. I’m jealous of the pool dates (even though I am pretty terrified of water). Good use of identifying emotions and then diverting to something else (especially a little extra sleep on the weekend).

BillBE—LOL at the non-trick or treater who had a wine emergency. A broken corkscrew is the worst kind of trick on a Halloween night, especially if he was trying to avoid trick or treaters. Good job not eating any of that candy flying out of your house.

BelovedK—Nice work on not eating any candy. Forgiveness is good and necessary. Those times when there’s not a lot of options in the house are problem areas for me too…especially if pizza was the option. Thankfully, Beck doesn’t require an iron will to work.

Gardenerjoy—I love hearing about the ways people motivate themselves to exercise. Congratulations on writing the first sentence. Too bad 3FC doesn’t have a ticker you can use for NaNoWriMo.

BeverlyJoy—glad you had a good time with the family. What’s in Dr. Oz’s green smoothie? Good job getting back OP after a tough go with the Halloween candy. I’m glad you pointed out the upcoming holiday season…I’ve been so focused on day to day I had almost lost sight of the huge amount of food coming up.

Woodland—I’m glad that you made room for cherry pie in your day. I’ve heard gardening is a lot of work. We kept a garden several years ago, and I remember that we were pretty pathetic at it from a physical standpoint; that and we had a rabbit problem that would not quit.

Maryblu—Ugh to the Vikings loss yesterday. I’m not an official football fan yet, but I take interest in it from afar. DH is working on making me into a football fan. He succeeded with hockey. When I started dating him, I could barely tell you the difference between a touchdown and a homerun, and heaven help us if I needed to tell you the difference between a strike and a foul ball. Nowadays, I’m counting down the months till spring training starts again. It’s nice to hear that the scale is being cooperative. lol at the political poll analogy.

McKt—I appreciate your good ideas in carrying around appropriate snacks like tea bags and carrots. I might have to consider that. It’s amazing that when faced with a temptation for food (like Halloween candy) it sometimes feels like it’s going to be the end of the world if I don’t cave in, and then when it passes, I am amazed at how quickly I can get past it.

Grouse— Congratulations on the 400 hours! That’s awesome! I hear you on the advantage/response cards are like that for me too. I remember an analogy from AA when I was a social worker on a chemical dependency unit. If I stop showering, I will start to stink. If I quit working the steps, I will start to drink. It was something like that, but I thought of it when you talked about telling yourself you don’t need to read the ARC cards because you’re doing fine now. I’ve been doing the same thing, so I need to get back on it.

CeeJay—4 days on plan is great! I hope that your two nights in the hotel go as planned. I look forward to hearing about staying OP both nights.

11-02-2010, 06:15 AM
Diet Coaches/Buddies - Candy was left at the office near the printer where I have to go; NO CHOICE avoided that. Another bowl was on a public desk; NO CHOICE again - no big deal. Then, a bag of foil wrapped thin mints sat in front of me for a two hour meeting - that one was tough, but I stayed the course. CREDIT moi for the day. Today's challenge is a FREE cookie celebrating Cookie Monster's birthday. I seem to be finding more rare or unusual exceptions to my eating plan these days. Haven't decided yet how to respond to this one.

Did gym; CREDIT moi.

maryblu - Great phrase, "irrational exuberance of Kale this time of year" - that stuff just looks better and better as it gets colder. I'm dumbstruck at your Randy Moss situation - it's like Survivor, this getting voted off the team thing. Sounds like he's flirting with the New England Patriots.

CeeJay - May you have a pleasant two nights on the road - with a way for on-plan eating with it.

Joy (gardenerjoy) - Congrats for getting your NaNoWriMo novel started with its first 18 words. Just remembering, "Call me Ishmael" - (3 words). Hermann Melville didn't start out so wordy, LOL. "It was a dark and stormy night" - (7 words). First sentences are kinda important, I guess.

Beverlyjoy - Yay for starting the "eating season" with "Dr. Oz's green smoothie drink" - you have set the course.

Woodland - Kudos for another candyless Halloween. Where did you ever get "turkey compost?"

KAM (McKt) - Kudos for your clear decision "NOT to participate" - like the kids innocent question, "What if they through a holiday eating season and nobody came?"

MinniePaul - LOL at "Diet Coke and frozen vegetables" - Yep, you need a trip to the store. Yay for a productive day.

grouse - 400 hours of exercising is more than an hour a day average even if you stopped for the remainder of the year; Kudos for a good year.

BelovedK - Kudos for a candyless Halloween. And Kudos again for not letting off-plan eating one day through you off-track.

Readers - day 41
Make a New to-Do List

Here are lists of techniques that you've learned, along with a guide for how often you should use them. I hope you've already found that you're doing some of these things automatically and that they've made dieting easier.

Do these activities daily:

Eat a healthful diet with limited calories.
Think about what you're eating before you actually put it in your mouth.
Sit down whenever you eat and then eat slowly and mindfully.
Eat only to mild fullness.
Monitor your eating throughout the day.
Give yourself credit.
Do spontaneous exercise.
Respond to sabotaging thoughts.

The Beck Diet Solution, pg 261.

11-02-2010, 08:09 AM
Good morning :wave:

grouse, I could have written your post, I have been slacking off on my response and advantage cards. Today I make a pact with myself to read them. I can see I am more likely to binge if I don;t remember why I am doing what I am doing.

BBE, thanks for the NO CHOICE reminder. It is simple, *no choice*

I just got back from a 45 minute walk, and before that I worked out with an interval training DVD (no choice) I feel good :)

I plan to read my advantage cards before I leave this morning.


11-02-2010, 10:42 AM
Hi Becksters - yesterday I stayed within my plan. I am always grateful for that. I kept track or my food and brought in lots of healthy foods for the week.

Today I need to concentrate of my daily list of Beck tasks. I got out my journal and will keep track.

Yesterday our little neighbor brought DH all her Butterfingers Halloween Candy because she doesn’t like them and he does. I told him to take them with him or else! - into the trash they go. They are now blobbed with dish soap and out of temptation. Credit.

A friend told me that some churches are collecting Halloween Candy to send to the troops. One dentist is ‘buying’ candy from kids to donate to the church candy project. Really, how much candy do they children and parents need to have??

gardenerjoy - your workout on the treadmill sounds like a great plan!

Belovedk - good job on the walk the rc!

Billbe - good job on the NO CHOICE when faced with candy at work! What/who is celebrating cookie day?? As if the candy isn’t hard enough to NOT eat. Hang in there.

Minnie Paul - sounds like you are putting your Beck tasks into the forefront. Credit! This is a link to Dr. Oz’s Green Drink. I tried it again today and decided I would eat all those things individually! I just didn't like the taste. Oprah says it tastes like a glass of 'fresh'.

Ceejay - well done on your four days on plan. Good attitude as you plan for your hotel stay. Yes -Plan, plan and plan some more.

Grouse - many credit…wonderful! I go through the same ‘scenario’ with the arc/rc too. I too need to need to make reading them a priority.

Mckt - credit for all the planning to deal with this foody season coming up!

Woodland - well done getting by with no Halloween candy and counting in your pie.

Maryblu - good idea reading your response cards at night when you know you’ll be rushed in the morning!

Have a great day!

11-02-2010, 12:51 PM
Quick check-in. Busy day -- including voting!

WI: +0.15kg, Exercise: +45 45/1350 minutes for November, Food: 60%op, Read my Advantages and Responses: yes

11-02-2010, 05:44 PM
Hello Beck friends:wave:

Yes, a busy day here, too. We had to fill out our ballots and drop them off in addition to many other errands today...DH has a brain injury and his friend (also TBI) called to ask if I would help him write a letter. *credit* I told him I had to eat some lunch first...had a small salad and made a vegie smoothie after finishing the letter.

Beverlyjoy, I liked the link and the suggestion of adding a bit more fruit is a good one. I don't put celery in, because I think it makes it bitter. The processing of the veggies is supposed to be superior to just eating them, especially since they are might try again.

CeeJay, keep up the good work!

Sorry, I have to keep moving this afternoon. :wave: everyone!! Glad to hear of such great successes with halloween candy. I had 1 pc. of hard candy the day after so I consider that success. We have a FREE food event this afternoon at our athletic club. Hopefully there will be healthy food.

Take care!

11-03-2010, 01:00 AM
'Lo, Beckmates, it will be a late night for me watching election results. As much as I have been involved and engaged in the political process my whole life, suffice it to say, never, never has a state election outcome impacted me so greatly. In my state, the outcomes from the votes cast today are night and day, big darned deals.

I remember the 1968 presidential election night..... staying up until midnight with my dad..and not knowing the outcome until the next morning..and the gubernatorial race in Minnesoda in '98...and the surprise we the people had delivered to ourselves in the persona of Gov. Jesse....

On the lighter side, life goes on. Last night, I had to let the dawg out at about 3 AM...the Brush Wolves were howlin' up a storm, so I stepped outside to listen. That was enough of a *life moment in itself, to be sure, but the stars just accosted me..they just attacked me! I have never, never, in my whole long life of living almost entirely in the country, have I seen such a was like pimples on top of pimples..*sigh. Hope to be awakened again at such an hour, as it is an equally clear night.

Hugs to Beckmates with challenges..I feel it necessary to share with you what is working for me at the moment..I'm reading my advantage cards at night, since I really am pressed for time in the morning..thanks to my Beck coach who suggested that...I had never thought of it..I shared that before..what I need to confess is, right now, my advantage cards are all negative....they are all negative..It seems to me, all the Beck suggestions are positive.."I will feel better in swimwear"..whatever..mine are all..mine are all negative.."I have muffin top over my jeans"..whatever..a long's the terms of human motivation, fear of loss out weighs greed of gain..I have to focus on what I have lost..will report back

AACCCHHH!!! Still too close to call??? Does*every election have to be this close??

11-03-2010, 02:30 AM
Today was another good day. I went grocery shopping and picked up a few things. I'm heading out of town this weekend, so I didn't need to stock up. Thank goodness the options have expanded.

Also, someone on here was talking about Honeycrisp apples. I hadn't tried them before but some last week. They are amazing! Picked up a few more of those today, so I'm looking forward to having some tomorrow.

I exercised today. I had all kinds of excuses even as I was walking out the door, but decided I could only choose not to do it once I got to the gym, which worked. Once I got on the treadmill, I actually enjoyed myself. I may have gotten a little carried away, because I ended up walking for 70 minutes and going a total of 4.5 miles. Hopefully, I'm not too worn out tomorrow. Hoping to get back out there again tomorrow, but stick to 45 minutes or so.

BillBE—Congratulations on avoiding the candy. It does seem like you have an unusual amount of temptations coming lately. It’s bad enough when the brain is the only enemy; when the forces of nature seemed determined to get chocolate past your lips, it’s a much more difficult endeavor. But you are staying the course.

BelovedK—Yay for exercise and for reading the advantage/response cards.

BeverlyJoy—Dish soap on butterfingers is a clever way to prevent yourself from eating the candy. I can’t believe how much candy kids were running around with…it’s a wonder they could blink after all that sugar. I checked out the green drink because I thought it might be close to my salad in a milkshake, but Dr. Oz’s has way more vegetables. This is the link for the “green monster” I usually use two big handfuls of spinach, frozen berries, a bit of peanut butter and some flax seed. Lately, I’ve been omitting the peanut butter and adding a little bit of honey for sweetness. I sometimes throw in half a banana if I’ve got some around.

GardenerJoy—Good luck with your busy day! Hooray for voting!

Lexxiss—Good job on setting limits and getting in lunch before helping out with the letter.

Maryblu—Hope you have a good night of watching election results (and hopefully, they start to turn around for you. It’s amazing the things we don’t get to see when we are sleeping. The stars can be absolutely breathtaking. I’m glad you got wowed (even enough to hope you have to wake up again at that hour). It’s something I miss when I’m not in the country, stars that go on and on and on.

11-03-2010, 05:23 AM
Diet Coaches/Buddies - I did good; I didn't go where the FREE cookies were available for two hours spanning lunch to celebrate Cookie Monster's birthday; CREDIT moi. They were not rare or unusual foods worth being an exception to my eating plan. And I felt in need of a micro-demonstration to myself that I was serious about staying the course - exercising my resistance muscle in Beck speak. So, Double CREDIT moi. Feels good thinking about that. DW asked me what I did, and said she'd have gone for the cookie. This is DW who remains at her high school weight. <sigh> . . . we're a mixed marriage.

Took my long walk after work; CREDIT moi. It felt great arriving home in a wet shirt that would make me cold if I paused outside in the cool air. Some houses were still decorated with spider webs and tomb stones.

maryblu - Was nearly in tears reading your moment with Brush Wolves and attacking stars - what a life! Then I read, "it was like pimples on top of pimples" and I'm stuck with this eyeworm for the day, LOL.

Joy (gardenerjoy) - "It was the best of times, it was the worst of times, it was the age of wisdom, it was the age of foolishness, it was the epoch of belief, it was the epoch of incredulity, it was the season of Light, it was the season of Darkness, it was the spring of hope, it was the winter of despair, we had everything before us, we had nothing before us, we were all going direct to heaven, we were all going direct the other way - in short, the period was so far like the present period, that some of its noisiest authorities insisted on its being received, for good or for evil, in the superlative degree of comparison only." [Charles Dickens, A Tale of Two Cities] Hope this helps.

Beverlyjoy - A good Butterfinger is a soaped Butterfinger; Kudos.

Debbie (Lexxiss) - Kudos for recognizing that you have to take care of yourself even when you're helping others. That's so easy to forget. "Put on your own oxygen mask first then assist your children."

MinniePaul - Yay for Honeycrisp apples - big fan here. Had one for my evening snack last night. Kudos for recognizing all the excuses not to exercise and for using the strategy that you could choose not to do it after you got to the gym.

BelovedK - Yay for Response Card and Advantage Card; they work.

Readers - day 41
Make a New to-Do List

Do these activities between once a day and once a week:

Weigh yourself at least once a week (daily, if you prefer).
Discuss your weight change and dieting experiences with your diet coach at least once a week.
Do planned exercise at least three times a week.
Continue to make sure that you have enough time and energy to devote to dieting.
Read your Advantages Response Card as needed.
Use anti-craving techniques.
Use the Seven Question Technique when you're upset.
Prepare yourself psychologically for special-occasion eating.
Do problem solving to reduce stress.
Take steps to enrich your life.

The Beck Diet Solution, pg 261.

11-03-2010, 08:12 AM
Good morning everyone,
You all seem to have a wonderful community. I am hoping I can participate. I am 35, married, a mom of 5-year-old twins, and currently back in school to get my second bachelor’s degree – this one in nursing. It is a very intensive 12-month program and not the ideal circumstance for prioritizing weight loss but I am going to do the best I can.

My problem is this: I am not overweight but I suck at not gaining weight. The only reason I am not overweight is that I am perpetually either 1) devoting huge amounts of time and energy to losing, or 2) gaining slowly until I reach my upper acceptable threshold (where I am now). I am not comfortable at the weight I am now but I feel like I could live with being about 7 lbs lighter (I am 5’9” and 157 now) and would ideally like to be around 145. Once I get there though, as I have in the past, I start to eat whatever I want and gain it all back.

Last winter I spent obsessive amounts of time at the gym and tracked every calorie for 3 months – got down to 145, still wasn’t happy, and decided I needed to change my attitude. I had developed a very strained and unstable relationship with food, jumping back and forth between careful tracking and ‘good days’, with huge dinners, treats, and general compensatory eating other days. I decided to just stop everything and focus on having a more balanced approach to eating. That was last June or so. The balanced approach never really happened as now, over the course of 5 months, I am up 10 lbs.

So, I know how to diet and how to lose weight, but not how to pass up food at other times, and not give into eating pizza, wine, ice cream, etc... because I am tired, stressed, celebrating, winding down’ or even just ‘not dieting’.

My hope is that the Beck Diet Solution will allow me to learn what I need to do to be a successful maintainer, and also get me back to a weight that I am more comfortable at. I have both books and am thinking I will just do everything as laid out in the Beck Diet for life book. I am a little overwhelmed by all the ‘tasks’, though, and am going to have to sort out how to get started.

Did anybody follow the food plan in the green book (Beck Diet for Life)? How did that work out for you? I like to cook seasonally, get my produce and meat from local farms, etc.. The recipes feel a little restrictive and dull to me, but I can’t quite face having to track calories again.
Did anybody have difficulty losing at the recommended calorie level? I am willing to lose at a slow and steady rate for the payoff of never having to do this again.. just wondering how much exercise I am going to have to throw in to lose at 1800 cal/day. THANK YOU!! :)

11-03-2010, 09:05 AM
Quick hi to all..since it was a short night, or a long night, depending on how you look at it..should realize by now in Minnesoda we have to be patient for election outcomes.

Got my evening gawk at the stars in again, and was rewarded with the same starry, starry night.

MinniPaul, Honeycrisps are a Minnesoda apple, developed by my very own alma mater, the U of M. If you have sticker shock with the price (I grow my own), try a Honey Gold (also developed here) as a reasonably good alternative. They are available here for 99 cents per pound.

Welcome Espy. I look forward to learning from another Beck coach.

11-03-2010, 12:05 PM
Fighting off some "I don't care" vibes. Not to mention just a whole lot going on right now. I have, in the past, abandoned weight loss efforts when things got busy. Of course, in the past, I never managed to get a weight loss journey to last more than a month or so. So, I'm not that worried, but I don't like the pattern I'm seeing. Time to change things up.

Someone asked, so NaNoWriMo is National Novel Writing Month -- an annual November challenge to write a 50,000 word novel in 30 days. The Great Gatsby is about that long. Most modern novels are about twice that. So, really, it's about writing a skeleton first draft of a novel in a month. I've tried writing novels in the past and never got farther than about a half dozen scenes. This is my third year doing NaNo and I have two completed (albeit very bad) novels under my belt. The second was light years better than the first, so, if I keep going, I think some day I will produce one that is worth looking at again after November. Maybe this year! Either way, it's really fun with all the other people doing it, too. Kind of like running a marathon for bookish-type people.

WI: -0.45kg, Exercise: +0 45/1350 minutes for November, Food: 60%op, Read my Advantages and Responses: yes

BillBlueEyes: Thanks for the Dickens! Best first line ever!

Welcome, Esby! I followed the diet in the green book over the summer and lost weight quickly -- but it's the lowest carbohydrate diet I have ever tried and I didn't manage to increase the protein and fat as much as was required to compensate. The net result was eating fewer calories than was actually in the plan so I lost weight at the rate of 2-3 pounds a week instead of the 0.5-1 that is more normal for me. I like exchange plans and, as evidenced by my behavior on the Beck diet, I do a lot of estimating and only a little measuring. Currently, I'm using Richard Simmons FoodMover (an exchange plan) with the 1200 calorie card, but with my loosey-goosey ways, I'm probably eating closer to 1500 calories and I'm losing that 0.5-1 pound a week again. It's fast enough and my husband reports that I'm less cranky than I was over the summer.

11-03-2010, 02:06 PM
Hello to all my Beck Buddies…..
Just a quick check in as it has been a very busy two days. I have stayed OP with eating and yesterday I put the NO CHOICE into action and it was truly quite empowering. Busy as I was I had scheduled a two mile walk. Oh I was trying to come up with any and every excuse why I was too busy. After a hundred NO CHOICES I just went for the darn walk and felt great about it. Good news – down a pound!
I will be back later to check in with everyone.
Stay Strong…..


11-03-2010, 03:26 PM
Hi everyone

Today is day 14 on track for me! This is the about the point where I have failed and given up completely in the past, but this time is different and I'm not giving up this time! Today I'm going out to eat with a friend for the first time since I started. I'm going to read my ARC/response cards beforehand and make sure that I eat super slowly and stop before I'm full.

Yesterday I got really hungry in the late afternoon and instead of feeling panicked and anxiety and some sabotaging thought, my initial thought was "oh good, this means I haven't eaten too much", so my thinking is starting to change :)

11-03-2010, 03:34 PM
So, this is around the time I usually falter, and today... I am afraid I am. This morning I had good intentions. I worked in the book and wrote in my notebook, read my response, advantage cards.. But I just made spaghetti sauce for dinner that is OP, and I just ate a couple of small cups of it after lunch:( I basically ate what I would have eaten tonight :(

I feel too full, and bloated and just awful.

I suppose I will only eat the veggie tonight and be okay, but just the fact that I did this speaks volumes. I don't know how to think about it. I have been doing so well (when I started Beck, I was already doing SBD)


11-03-2010, 11:05 PM
Hi All,

Seems like we are all getting busy !! I need to always prioritize coming here though because you folks are my support.

I had a 'no choice' moment today around exercise. Some thoughts of 'who cares' popped up and I had to squash them down. It does matter and I do want to be at a healthy weight. So I did my exercise time and it felt terrific.

Bill - DH found someone who delivered the compost a year ago. I think we got a dump truck load, and it was probably from a local sheep & turkey farm. I'm getting the last of it worked into the garden this fall. Here in the country we do things large :^:

Welcome to the new faces. This group is very supportive and can help you feel motivated to follow the Beck skills.

Keep working it !
:celebrate: :celebrate: :celebrate:

11-03-2010, 11:23 PM

I just reread my post and realize that I didn't explain why I was so upset. It sounds kind of silly and a teeny thing to be upset about.

I was eating and was not hungry, and ate enough that I almost felt sick (yet kept eating,) and up until now, I had been following things so well. I guess I am somewhat of a perfectionist, but in the past, this kind of behavior is what threw me off track every. single. time. I am just afraid of being thrown off track and not finding my way back to the path. That was why I posted :(

11-04-2010, 06:22 AM
:welcome: Esby :welcome:

And, on the occasion of your first post, :wel3fc:

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

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

11-04-2010, 06:24 AM
Diet Coaches/Buddies - Went to a photo exhibit with entries by some friends at work; love that some folks have the gift of finding a different way to see common stuff. But, there were FREE oatmeal raisin cookies for refreshments - LARGE ones. It annoys me no end that I'm drawn to LARGE cookies as if I were a kid. I actually had to wrestle with the thought for a few seconds, but I had none; CREDIT moi.

Standard breakfast, lunch, dinner, and three snacks; Standard gym. CREDITs moi all.

maryblu - I pay $3/pound for Honeycrisps directly from the grower at our farmer's market, but have a grocery store that sells them for only $1.50/pound (with all other apples at $.99/pound). I wish their season was longer; we get them for a few weeks and then they disappear.

Joy (gardenerjoy) - It's amazing that busy allows "I don't care" to pop up; Kudos for spotting it and planning a response.

"Happy families are all alike; every unhappy family is unhappy in its own way." - [Leo Tolstoy, Anna Karenina (1877)]

KAM (McKt) - Yep, the old NO CHOICE is, "truly quite empowering." Kudos for just taking that darn walk.

grouse - That's the best response to hunger that I've ever heard, "oh good, this means I haven't eaten too much" - Kudos for that insight. You've got the strategies now to burst right through that 14 day hump and just keep going.

BelovedK - It seems to work wonders to dig out the feelings that go with eating; they lose their power when exposed. Kudos for spotting perfectionism as one of your challenges. [My DW would just die for a whole dump truck load of turkey manure - beyond even dreams for a small city yard.]

Esby - Yay for nurses; while politicians talk endlessly about how to fix the U.S. health care system, nurses are quietly making it work. Good luck beginning your new career.

My take is that you've put your finger on a major issue for all of us, "how to pass up food at other times" - there's just so much food constantly available that much time is spent each day passing it by. I do think that the Beck strategies help with that - they certainly have helped me. My eating plan is a homegrown version of portion control. I've seen successful folks who post on 3FC search around a bit to find the eating plan that fits them. Glad you're here.

Readers - day 41
Make a New to-Do List

Do these activities as often as needed (once a day, once a week, or less often, but certainly whenever you're in danger of straying from your diet):

Plan and monitor what you eat. Ideally, if you keep up one practice from this program for the rest of your life, this would be it. But if you find this task too burdensome, you can experiment with planning and monitoring in your head rather than writing down your food plan. Try it for a couple of days. If you do well, continue. But the moment you hit a rough patch - whenever you find yourself eating too much - start writing down what you plan to eat and monitor in writing what you actually do eat every day. DON'T GIVE YOURSELF A CHOICE ABOUT THIS.
. . .

The Beck Diet Solution, pg 262.

11-04-2010, 07:31 AM
Hi coaches...friends - the last two days were very healthy until last night. - phooey. I overate last night. Before that, however, I did all of my daily Beck tasks.

Some of you know that I have been dealing with a foot that needs surgery and two health related delays in that surgery. That I injured my other foot (formerly known as the 'good foot'). I started Physical Therapy of the other foot so I can finally have this surgery and have a good leg/foot to stand on. The doctor told me to schedule my surgery for December 2.

Doctor gave me a new brace for this other foot. I felt 'new pain' from it and freaked out and overate. I think I need to ease myself into this brace adding more time each day.

Coaches/friends - Any ideas on the best way to cope with pain and alot of stress of dealing with it all - without overeating. I don't want this to continue. Eating is such a 'gut reaction' for me in relating to pain. I made up a response card about food not during pain or the stress around all 'this'.

Lexxiss and MinniePaul - thanks for the different ideas for a better tasting green smoothie. I made one that tasted pretty good. I appreciate the nudge to keep trying different recipes and tweeking them.

WELCOME to esby.

I'll come back to personals later.

Have a great day. This is a day where I need to take my own advice - treat yourself as well as you would a good friend.

11-04-2010, 10:34 AM
Hi Coaches

It's my birthday today and I am coming back to Beck.
Officially I weight 276.8

I saw my weight go past 281 last month and other weeks I didn't even want to look. As usual, my life is all over the place but my focus is starting to narrow after a year of uncertainty.

DH is on an Air Canada flight as I write this. He is on his way back from Head Office on the Isle of Man. He was summoned there last week for interviews with two department heads. So far this year he has traveled to the Bahamas (January) for his interview, Costa Rica (February) for training, and now the Isle of Man (October) for the next stage. Each and every trip was proceeded by much anticipation and angst over the life changes about to come.

Apparently, (as it isn't crystal clear yet as it never seems to be in his corporate culture), he was offered a position at head office which requires us to move to the Isle of Man. Head Office is full of 20-somethings and 30-somethings. DH, who to me is the young guy being 5 years younger than me, is the old guy there! Yikes. And today, dear coaches and friends, I too am one year older reaching the fine age of 47. I have decided that carrying this extra weight makes me look old and it certainly makes me feel old hauling this weight around and I am wearing my body out mechanically for no good reason. Time for a change. Everything else is going to change why not me? And why not today?

So I need you guys. I don't want to meet a bunch of new people and start a new life knowing I'm not presenting my best self you know? First impressions matter.

And the sheer stress of what lies ahead CANNOT be solved with food. I have never really learned that yet and this coming few months are a really really good chance to develop non-food strategies to cope with stress. Those are my goals.

DH was told it would be okay to start his position here in Canada and that he was looking at 3-6 months for the move, depending on the immigration papers coming through. I qualify for a UK Ancestral Work Visa but have to get about 6 different certified copies of my lineage (birth certificates for grandfather, father, me plus marriage certificates for grandparents and parents). It's complicated by having a father who is ruled "incognisant" so he can't even apply for his own birth certificate (and so he can't get my grandfather's either)-I need an attorney for my dad's.

Anyway step one: today it's all about death certificates for my grandparents. Once have them I can apply to get their marriage certificate.
I'm going to need the full 6 months ot get this done. We'll see if The Universe will help me on this one. Stranger things have happened...

So thanks for being here -- big hellos to familiar faces :wave: and greetings to all you newbies (to me) and from me. :wave:

Coaches DO NOT LET ME OFF THE HOOK! I will inevitable try to wiggle away again and I can't afford to. I invite you to drop me an email here if I'm not around. You guys have been consistently woring day in day out and I need to get back on track as well. I'll be re-starting but need to clean up a bit and find my books! Will report in with progress later today.


11-04-2010, 12:35 PM
Today's challenge is a meal at MIL's. An aunt-in-law is in town. Supper at MIL's used to be the normal family gathering but for several years now it's been potluck at SIL's. Potluck means, of course, that I can bring something that I can eat a lot of no matter what else is served. I won't have that back up for today. So, my strategy is to eat light during the day and to be very careful about serving sizes this evening, keeping in mind that MIL uses a lot more fat in her cooking than I do.

WI: -0.3kg, Exercise: +60 105/1350 minutes for November, Food: 70%op, Read my Advantages and Responses: yes

BillBlueEyes: I was just thinking about that Tolstoy quote in the context of eating in modern society. Rewriting it to something like "Overeaters are all alike, every sane eater is sane differently." Because it seems to me that our eating environment is so toxic right now that most of us can't be "normal" and a healthy weight. But once we veer from normal we all take different paths. It's something I've been thinking about as I make sure not to be judgemental about my brother's new girlfriend who has so many food rules that I'm afraid to have them over for supper. But it's working for her. And my way of eating looks "weird" to some people, too.

Beverlyjoy: Pain is hard. And I've certainly attempted medicating it with food, even though I know that naproxen and ice work better. Can you find a distracting project?
I would probably plan a big trip for a year or 18 months from now. (Actually taking the trip is less important than planning it for this purpose -- I always learn a ton of geography when I plan a trip, whether I actually take it or not).
Would you like to join me doing NaNoWriMo? it's not too late to catch up! Given your writing skills, you might get a kick out of it. It's wonderfully diverting to have a big goal to do for a month and there's a lot of on-line participation including a very active forum. You could write a novel about someone facing surgery and encountering health-related delays -- it might be therapeutic. Or write a novel about something completely unrelated which could be equally therapeutic and more diverting!

Yay, onebyone! I was thinking of you just this morning. Glad to see you here.

11-04-2010, 01:06 PM
Onebyone - I gather the Isle of Man is a pretty relaxed place. Manx cats originated here. It has the three-legged triskel badge. Manx (defunct but possibly revived by some language nuts) was a member of the Q Celtic language group with Irish and Scots Gaelic. Beaches. Weather.

A good place for an artist? :hug:

11-04-2010, 07:48 PM
Well, I made it through my little neurosis :o I weighed in the same this morning.

Welcome back onebyone, and happy birthday!!!!!!

gardnerjoy, I just went through the potluck thing. I think you have a sensible approach, you'll do fine as long as you stay aware.

BeverlyJoy, I'm sorry you are in pain :hug: I think it is just going to take a lot of awareness, and perhaps leaning on all of us a bit more in your challenging times. I have been drinking gobs of herbal tea when I have cravings, but mine is not pain driv en. I hope your surgery goes well. A good friend just went through foot surgery and she healed rather quickly, I hope you do as well.

Well, me? I'm off to date night with the hubs, wish me luck :)

11-04-2010, 08:23 PM
Hi everyone,

This morning was weigh-in day. I lost 3.5 pounds for week 2. I'm happy with that number, but I'm still reminding myself that I should be happy with any loss, since my losses in the future will probably be smaller. Tonight some family members are coming over and we're going out for dinner, which has been a big trigger for me to overeat in the past, but I'm not going to today.

Credits for yesterday:
-Read ARC/response cards
-Ate everything slowly and completely on plan
-Went out to eat with a friend and didn't use that as an excuse to overeat - stayed on plan!

11-04-2010, 11:28 PM
Although I have had a very busy two days I have managed to stay OP, Yay! I am exhausted and heading to bed early for a good nights rest. I have a very busy weekend in front of me as well as a solid plan to keep myself on plan without breaking down.



Grouse – Fantastic two days! I just loved your response “Oh good this means I have not eaten too much” I surely will use that one on myself. So many credits due for all the successes you have been achieving.

BBE – Kudos for passing on the cookies (any size cookies). I realized tonight while reading your post, you have the challenge of “free” food on so many occasions :D I will remind myself the next time free food presents itself to me, Remember BBE he passes on the freebies and gets the luxury of maintenance. :D

Gardnerjoy - Wow can I relate to the “too busy attitude and now I just don’t care” It is something I really need to work on as well. I certainly hope things slow down for you soon. I hope the dinner at MIL’s went well.

Woodland – Kudos exercising NO CHOICE! Feel great uh? Seems like we all are busy and feeling the fast pace before the holidays.

Beverlyjoy – Glad you finally have the surgery set, means you are moving in the right direction. So sorry for the challenge of all the pain. You could make a card to remind yourself food is nutrition. Food is not comfort. Food does not reduce stress. Lately I have been having hot herbal teas at night to relax and de-stress myself. There are some pretty yummy ones out there and some are specifically for reducing stress.

BelovedK – So glad to hear you are having a better day. Hope you had a great date night!

11-05-2010, 12:11 AM
BillBlueEyes Helloooo Friend. Happy to see you being so happy to be hum-drum. :coffee:

an aside here: wasn't it a coffee commercial that used the words "hum-drum" in their ads? Was it Nescafe?

I digressed. Credit vous for all your continuing, conscious, day to day, Beckian acts.

Beverlyjoy SO SORRY to read of your good foot needing attention now! But HAPPY to read that it is getting better and that a date for your surgery has been set. This is good. As for suggestions re:stress/pain eating I think gardenerjoy's onto a good idea. I did nanowrimo too - but never finished the novel-in fact I did it just to write whatever I felt like that day. This year I was going to do a graphic novel but it seems I have other fish to fry. Maybe next year for me but she is right. Some kind of artistic pursuit is the only non food thing that has ever helped me release tension and stress and anger at being "in this position". Do you draw? paint? collage? scrapbook?

My Good (or Bad) Foot - a Journey of Love, Acceptance and Rememberance

Chapter One.

It was the best of times, it was the worst of times, it was a dark and stormy night etc.

Sometimes I have written letters to the parts of my body that are bothering me. I ask the parts to tell me what they would like me to do and I ask the parts how they are feeling. basically I just keep writing and writing, forcing a minimum of three handwritten (must be handwritten) pages from me. You'll be surprised how much wisdom is locked up inside us waiting to be released. we just have to ask. Anyway when you do find something that works let us know. I need the some tools for the same problem! :hug:

gardenerjoy I have not given a fig the past month or two about portion sizes or fat content. It was refreshing to read that you continue to be aware of such things and a great reminder to me to reign it in! I won't make my goals by eating with abandon - would that this were true.

silverbirch Thanks for the Isle of Man info. If I do end up there, (DH in the car tonight said there was still a chance to be in London. All will be revealled in the new contract whenever that happens.) I plan to join the "language nuts" and try to learn Manx. DH brought me back a kid's book called: Isle of Man Colouring Book & Manx Language Games.
for example Red = jiarg (pronounced "jerg" *but it doesn't say if it's a hard "j" or a soft "j"*) It reminds me of Hungarian where the words don't relate at all to English most of the time. A lot of straight memorization which is good for keeping the brain young. I think the local art scene exists there as it does everywhere but from a search online I can't find any ceramicists with their own kilns nor any printmakers, but I did find that you can join the BASKING SHARK WATCH as a volunteer! Basking sharks. I am sure it won't be long before I am persuaded to believe in fairies if I live there too. (They have two Fairy Bridges where you leave food for the fairies and must say hello to them or they will send mischief your way.) It seems like a very interesting and very ancient place. I would like it and when I didn't like it, I would fly away to Europe! Thanks again :)

BelovedK Nice to meet you. I hope you are having a great night out with Hubs. I was scared to jump on the scale this morning but happy to see a 270-something and not 280+! Yay for both of us.

grouse Hello grouse. Nice to meet you. Family gatherings are always food fests in my family and they continue to be a challenge. You sound like you've given yourself the Beckian Prime Directive: No Choice. I hope to hear you had a great night out. All the best!

DH is home now and has been passed out since he gave me an array of Isle of Man triskele-adorned items. He came home really sick. I think he's asleep for the night and I think it's time for me to get to bed too. I just wanted to come back here and check-in as promised.

CREDITS: for weighing in, that I did not drive to the drugstore and buy "a treat", that I drank some plain water and ate some fish that I returned here today and posted twice (2 credits for two posts).

WORKING ON: sitting down to eat, writing what I eat down, getting calorie and fat counts down, moving my body around and round and up and down.

Bye for now.

11-05-2010, 12:45 AM
Hello everyone

Lexxiss-waving hello

MinniePaul-hope you have a great day.

Esby- welcome!!! Just take those tasks slowly at any pace you feel comfortable at.

maryblu- waving hello to you and the pimply stars.

Woodland- good for you for fighting the urge to skip exercise.

BillBlueEyes-credit for rejecting the big cookies.

Beverlyjoy-oh well to last night's eating. I am so glad for you that you are finally getting the surgery. This has been hanging over you for so long. I am sorry you are in pain. The one thing guaranteed is that the more you weigh, the more pain you will be in. You are doing so well, so just do more of the same.

onebyone- so happy that you are back. Happy Birthday. I am almost 2 years older than you- and also have a November birthday. We are both Ottawa girls (well I used to be). We are both in about the same spot weight wise and we both have struggled like crazy this year. And we are both back after a hiatus. So lets just do this!!!

gardenerjoy-good plan for your dinner out.

silverbirch- waving hello.

BelovedK- hope you enjoyed your evening out with your DH

grouse-wow!!! 3.5 pounds in a week. 14 days on track is excellent.

McKt- yay for being OP during busy days. Glad you have a plan for the weekend- that's what gets us through!!

VICTORY for me. 3 days on the road and 2 nights in the hotel and no issues with food. Credit for making a plan and sticking to it. Credit for ignoring all McDonalds, Tim Hortons and so on. Credit for walking each night and doing my arm weights in the hotel last night. Credit for taking advantage and response cards and reading them.

That's all for now- happy Friday

11-05-2010, 05:30 AM
Diet Coaches/Buddies - At an event last night, the presentations just went on and on and on. I was antsy for the catered sandwiches for my dinner. Finally got to them at 8pm feeling annoyed, and fearing that overeating fixes annoyance. Well, ta da, I had a chicken roll up with lots of tomatoes, lettuce, and cukes, and I discarded the entire roll up white bread stuff. Skipped the brownies, cookies, and various liquid calories. CREDIT moi. It would have been an on-plan meal even at home, much less with my expanded limits for catered settings.

Exercise was fidgeting in my seat during the presentations. Tomorrow is another day.

onebyone - Happy Birthday - for your last birthday in Canada for the immediate future. May you have many, many more. So good to hear that the impending uncertainty of your move has a more definitive impending date. Either London or the Isle of Man sound exciting and full of new imagery to fire your artistry. What have you chosen for your two eating plans and for your exercise plan? Still doing wii? Looking forward to going the path with you getting ready for your move.

LOL at your creative combination of first sentences for a novel - certainly a best seller to begin It was the best of stormy nights, it was the worst of stormy nights. For sure it would be unique.

CeeJay - Yes, Yes, Yes, "Credit for making a plan and sticking to it" for a three day road trip; Kudos. Getting your road warrior under control puts you in a good place for staying the course.

Joy (gardenerjoy) - Good plan to use moderate serving sizes as your strategy of last resort. I find myself in that situation frequently, it seems. If I plan to use moderation, it works; If I fail to plan, I find myself eating more that I wished I had.

"In my younger and more vulnerable years my father gave me some advice that I've been turning over in my mind ever since." - [F. Scott Fitzgerald, The Great Gatsby (1925)]

Beverlyjoy - Yep, "treat yourself as well as you would a good friend" - you deserve to coddle yourself a bit as you wrestle the foot issues. Perhaps it would help if you named the different feet to avoid confusion. May I modestly suggest: Prince, formally known as the good foot; and Lizzy Borden for the foot awaiting surgery.

silverbirch - Thanx for the Manx info. Yay for google for immediately yielding visuals of the "three-legged triskel badge" - can hardly even imagine how a visual person like onebyone will be able to incorporate the "Celtic symbol of three conjoined spirals" into her art works. Hope you are well, thriving, and on-plan.

KAM (McKt) - You're at a good place when you're staying on-plan when super busy; Kudos.

grouse - Congrats for a HUGE, 3.5 pound, scale loss in one week. With Kudos for recognizing that staying the course will have more modest loses in future weeks. As well as Kudos for the clear plan, "but I'm not going to today."

BelovedK - Yay for plowing through that which needs to be plowed through and moving forward.

Readers - day 41
Make a New to-Do List

Do these activities as often as needed (once a day, once a week, or less often, but certainly whenever you're in danger of straying from your diet):

Plan and monitor what you eat. . . .
You can also experiment with having a general plan about what you're going to eat and then decide before each meal what you're actually going to eat. For example, you might plan to have about a certain number of calories (or a portion size) of whatever protein, carbohydrates, and fat you want. But the moment you fine yourself eating too much or not eating healthfully, go back to planning in advance. DON'T GIVE YOURSELF A CHOICE ABOUT THIS.
. . .

The Beck Diet Solution, pg 262.

11-05-2010, 10:51 AM
MIL tried, bless her heart. She kept complaining that the chicken looked sickly without the skin while the rest of us said, "No, mom, that's how chicken looks at our house!"

I've exercised two of four days in November so far. My word count is where I want it even if my exercise minutes are not. This is going to take some adjusting and balancing.

I'm off to host my very own write-in. A write-in is where NaNoWriMo people get together, usually at a coffee shop, bookstore, or library, to write. It's actually quite fun and most of the writing I've done so far this year has been at write-ins! My write-in will be at a cool independently owned coffee shop in a refurbished older building.

WI: -0.6kg (new low), Exercise: +0 105/1350 minutes for November, Food: 80%op, Read my Advantages and Responses: yes

11-05-2010, 01:02 PM
Hi becksters - yesterday was a healthy day. I am grateful. I was willing to do some meditation. I didn’t want to - but, I put in a CD into my player and concentrated on relaxing and feeling positive.

Billbe has named my foot (formerly known as the good foot), Prince! I laughed so loud. Yesterday I went to Physical Therapy and the folks said that my brace on ‘Prince’ might hurt for a couple of days until my foot gets used to it. I am doing the exercises they gave me. I did 8 minutes on the exercise bike there. It had all the ‘do-dads’ and I burned 9 calories. LOL Surgery is scheduled for December 2 - I’ll believe it when it happens.

I’ve been researching and trying different Green Smoothies. Lexxiss is right…it’s important to start with a smaller amount of greens. I was amazed to find out that when the smoothies fruits and veggies are broken down in the blender it opens the cell walls of the foods and you get a burst of vitamins and minerals. They are tasting pretty good and make me feel good.

Thanks to folks to had ideas about dealing with physical pain. So many good ideas and just plain caring. I surely appreciate it.

Billbe - Yes! I love calling my foot (formerly known as the good foot) Prince. I cracked up reading it. Thanks. Major credit for getting through your meeting/presentation and making the food available work AND not eating the brownies.

Ceejay - good reminder that less weight will make my recovery some easier. I am doing a hooray happy dance in celebration of your many credits while out of town. Dr. Beck always says that each time we resist it strengthens that muscle and our reserve. Well done.

Onebyone - So glad to see you again. HAPPY BIRTHDAY. I like your idea of doing something ‘artsy craftsy’ . I love to make these very pretty bookmarks. I think I’ll start working on these for xmas gifts. Credit for NOT going to the drugstore for a goodie. Sounds like you are making good progress in your Beck daily tasks. You are facing a big change with the move. I understand why you want to use this as another reason to stay with your plan and the Beck techniques.

Mckt - I am so glad you are able to stay with your plan despite being tired and busy. Planning is so helpful - when you know what you are facing. You said - You could make a card to remind yourself food is nutrition. Food is not comfort. Food does not reduce stress. I actually did this a couple of weeks ago. But, haven’t been willing to live it. I need to remind myself very often. Teas are a good idea too. Thanks.

Grouse - wonderful to see the scale go down again!! You have a great attitude as you face your supper out tonight!

Belovedk - you said: I think it is just going to take a lot of awareness, and perhaps leaning on all of us a bit more in your challenging times. That is such a kind offer..thanks so much. I probably will be ‘needy’ as I go through all this. I am grateful folks will go through it with me and understand how it all relates to living with food. Hope you have a nice supper out with DH.

Silver birch - HI!

Gardnerjoy - I love your idea of planning a trip and learning about the place - even if I don’t get there. I do like writing. I don’t know if I could do it when I don’t feel good. Worth a try!!! Too bad you can't 'bring something' to the dinner. Sounds like you have a good plan.

Esby - so glad you posted. I think you will find Dr. Becks techniques as a blueprint to living with food in a healthy and sane manner.

11-05-2010, 09:43 PM
Hi Coaches

Just quick check-in for today. I don't have either of the beck books at hand and I haven't chosen my two foodplans either. I will ponder both of these issues when I am offline. I did get a surprise TOM. Holy cow bodies are something. TMI I know but geez. Anyway it menas the scale should fall a bit and that will cheer me up and move me forward. Less IS More! haha!

CREDITS: ate sitting down
80% conscious eating
weighed myself this morning

WORKING ON: foodplan to commit to
exercise plan to commit to
finding my beck books
writing out new ARC cards

McKt Credit for staying OP amidst hectic times and credit as well for planning a sane food weekend. Nice to meet you too!

CeeJay :wave: I am officially publically adopting you as my Beck Buddy and I am going to be on the lookout for your disapperance if you do that again as I have too! I have to say, with all those coincidences we just have to be there for each other and we just have to succeed. Really. right? Right. Let's just GET OVER whatever it is that is stopping us from shedding this heart-constricting, life-shortening-aging of the mind body and spirit obesity. It's the start of a new year CeeJay. Let's commit to trying for one whole year-really trying no excuses-ok? You can email me privately if you like but I am committing to this anyway. Hope you do too!

BillBlueEyes My request for DH was to bring me back triskele-emblazoned tourist fare from the IOM. He did not disappoint. Underneath the sterling silver studs in the blittle box they came in was the following explanation of the three-legged symbol:

Three Legs of Man
Ancient Sun Symbol

Quocunque Jeceris Stablit
Whichever Way You Throw Me I will Stand

Is this is not an apt symbol for dealing with the daily challenge of food and overeating? I will overcome/persist in victory/keep going/move forward/leave it behind/ I will not be defeated/I'm still standing

It's a great symbol.

Sorry about the long-windedness last night. You handled those bored emotions well. Credit.

gardenerjoy you're hosting a write-in! Awesome. Wish I could be there. I love being in groupos where like-minded souls come together and work together but stay to themselves haha! Writing is a lonely pursuit though so it's a good change to be with others. Enjoy it.

May the Muse be With You.

Credit for letting your mil's observations of the chicken pass on by...

Beverleyjoy Glad to hear Prince is behaving within normal parameters given the circumstances ie. that all is well! I find it tough to give myself what I need. I think I feel like "I shouldn't need to _____" that I should "tough it out" or ignore it or something other than feel my feelings and deal with myself. It's a cliche amongst overeaters that we "eat our feelings". Uh yeah. I still do that. But not as often. I am glad to read you are soothing yourself and finding ways to feel better. It helps me to remember that I too am allowed to do the same. Thanks for that.

Until tomorrow Becksters.

11-06-2010, 12:20 AM
Thank everyone for your encouragement and praise.

Today makes 16 days since I started and it's been surprising very easy so far. Today was my first little struggle. I went to costco and had a few samples and after that I just wanted to eat and I had a sudden urge to binge. I thought about buying something from the food court but I didn't. I thought about going to a drive thru and getting something, but instead as soon as I got in my car I read my ARC and a response card and drank a lot of water. I told myself that it wasn't worth it at all and that if I would get over this, it would be easier next time I was struggling.

I got home, ate dinner as slowly as I could making sure that I wasn't eating emotionally (since that would easily lead to eating more and more), and eventually the urge to binge went away. So a big credit for me for not giving in and strengthening my "resistance muscle" instead of my "giving-in muscle"!!

I used to never really give myself credit for avoiding binging or eating normally. I thought it was something that I should always do anyway, so there was no reason to praise myself for doing what I was supposed to do. It really stood out to me in the book on day 4 where it talks about how you DO deserve credit because you're not naturally thin. That's something that's different this time and it's helping.

11-06-2010, 12:46 AM
Hello My Beck Buddies! Welcome to the weekend…

I had a great week OP. This weekend is my daughters 16th birthday so there are all kinds of gatherings set in place. I am grateful that cake is not a temptation for me. I am a bread cheese and wine gal and none of the three will be around this weekend. Now there some solid planning on my behalf.:D

I traded SBD for WW this week and here is my summary of the last 7 days. Credits to moi.
:smug: Exercise = 3.5 hours
:smug: Fitness points earned 15
:smug: Weekly points used 14
:smug: Pounds lost 3

CeeJay - Lots of kudos to you! Victory it right! That’s awesome that you can be on the road and OP! Now that is what I call success.

BBE – Good job on the roll up! At least you got the fidgeting in your seat, you could have been sleeping in your seat with less calories burned.

Gardnerjoy - Love the MIL analogy of the chicken looks sickly without the skin. Funny how we adapt, because now chicken with skin looks wrong to eat. I hope your write in went well. How exciting, how many time have you done the NaNoWriMo?

Beverlyjoy – Kudos for a healthy day! I hope Prince adjusts to the brace soon (too funny).

OnebyOne - You are off to a great start! With a nice Working On plan in place. Kudos!

Grouse - Congratulations on avoiding the binge! That would have been so easy but you did a great job resisting. Lots and lots of credits for you! That's quite inspirational for me as well. I will remember your post the next time I have that urge to have some fast food.


11-06-2010, 06:56 AM
Diet Coaches/Buddies - Lunch was left over left-overs, so to speak. I gathered up all the little containers in the fridge to fill my Pyrex dish - all veggies, mostly green; CREDIT moi. I feel self righteous, smug, and satisfied when I do that. We are so capable of leaving left-overs until they grow green stuff and then feel bad that we've wasted food.

Gym was gym; CREDIT moi. Overheard one of the regulars talking, with scorn, about the guys where he works who can't lift certain containers, "just let themselves go." Good reminder to me that I can now lift stuff that I couldn't a few years ago. When the first frost killed the large urn'ed plant in front of our house - a yearly affair - DW asked me to get the cart and bring it out back; I just picked it up and carried it. CREDIT moi for simply staying in sufficient shape to lift something.

maryblu - Waving. <sigh> ... fire your coach, or keep your coach, but kindly stop talking about it - at least in my newspapers. It's a family matter; keep it local, LOL. DW asked me, reasoning that there had to be a worst record team every year, if that meant that a coach had to be fired each year - a sacrifice to the win-lose nature of the game. Makes sense to me; the gladiators did it that way.

onebyone - Yep, the Isle of Man has a perfect motto for you, "Whichever Way You Throw Me I will Stand." That's you all right; whatever you're whacked with you Stand and continue. Kudos for "80% conscious eating" - that's got to be one of Beck's best strategies for me since I was a gobbler without awareness.

Joy (gardenerjoy) - Congrats on keeping your word count to plan. Your consistency with NaNoWriMo inspires me to keep posting first lines in support of your efforts. LOL at chicken looking "sickly" without the skin, and smiling that it wasn't just you, but "the rest of us" who told your MIL that that's the new normal. Been pondering your thought that "every sane eater is sane differently" due to the general toxic food environment. Methinks you're on to something. Sane eating is no longer the default. One has to step off the train, put oneself outside of the crowd to eat sanely. That's an awful realization.

"It is a truth universally acknowledged, that a single man in possession of a good fortune, must be in want of a wife." - [Jane Austen, Pride and Prejudice (1813)]

Beverlyjoy - I saw a woman walking down the street using a knee walker and, of course, immediately thought of you. I'd never heard of such a thing until you mentioned yours, and now I've seen one in use. Pretty neat. She looked happy, as if this was just the normal way to walk, with a big removable cast on her walker leg. She seemed to be moving faster, looked more stable, and was taking up less space on a busy sidewalk than she would have on crutches. And she had her backpack mounted on the knee walker.

Kudos for giving yourself credit for a stint on the exercise bike at your physical therapy - for accepting that you're where you are and going from there.

maryann - (Checking in on another thread) - Congrats on 4 of 8 completed; keep on keeping on. Sweet Kudos that going without sugar "left me rocking this weekend."

KAM (McKt) - Ahhhh .. Sweet 16 - Happy Birthday to your DD along with supportive thoughts for both of you as you navigate through difficult years. Kudos for "some solid planning" to have the bread cheese and wine out of the house. [Yep, sleeping would have burned less calories, LOL.]

grouse - Ouch for the evil samples at Costco; Kudos for your thoughtful, methodical, and determined response. And Extra Kudos for accepting all that as credit worthy - nice demo to all of us how to handle such situations.

Readers - day 41
Make a New to-Do List

Do these activities as often as needed (once a day, once a week, or less often, but certainly whenever you're in danger of straying from your diet):

Plan and monitor what you eat. . . .
My experience has been that many people decide to stop writing down their food plans prematurely. They overestimate their ability to keep their eating in line without using this discipline. So don't be surprised if you find that you've stopped too soon. Don't get self-critical. Just go back to using this strategy when you need to.
. . .

The Beck Diet Solution, pg 262.

11-06-2010, 10:15 AM
Hello Beck friends:wave:

It's been a crazy week for me and I want to apologize for not getting over to lend an ear and also try to take some words of wisdom for saturating into my brain. My relationship with food has had some ups and downs, but I remain committed.
*credit* for remaining committed.

I'd like to get back to personals, but please bear with me as I also have a real life event calling me this morning...a swap at our pet store. I wanted to call it a dog swap...but I don't want to swap my dogs, just find a sturdy trimmer for my Cocker,

BillBlueEyes, I've really been following your daily postings from the Beck book. It sounds like right where I need to be. Thanks! I had a great visual this AM of VVG hauling a giant flower remind me of other gym guy. Interesting understanding is that wasting food represents 2% of US energy consumption. Kudos for using those leftovers.

Espy, :welcome2: As I read your post, I think it is very thought provoking that you are recognizing that Beck skills could help you to work on your own version of food sanity, even though you are not "overweight". It sounds like you are super busy and I hope you are able to pop in from time to time.

KAM(McKt), great job planning for a birthday bash without your 3 favorites! *credit* for your successful week with WW and for 3 pounds gone.

grouse, *credit* for making it through a testing day. I think it's a big step to learn to give yourself credit for avoiding binging or eating normally. Good job! Inspired by BBE, I am a card carrying member of the No Free Samples at Costco group. Standing while eating was one of the first Beck skills that imprinted on my brain, and after numerous bite free Costco trips, I am convinced that it really helps in not setting off my food crazies.

onebyone, a belated Happy Birthday and I am so glad to hear from you. I appreciated your heartfelt message to CeeJay. I am also in awe of the apt symbol of the Ancient Sun Symbol and it's significance to you in dealing with the daily challenge of food and overeating. In your statement, I see the familiar. "Persist in Victory!" PS I truly believe that my personal commitment to check in at 3FC every single day has been the pillar of my being able to maintain and not backslide while I am figuring out my next steps. I do check in with the SBD chicks every day...and am working towards consistence with my Beck friends.

Beverlyjoy, I am so encouraged as you remain willing to have healthy days as you prepare for your surgery. I thought of you when I was at the pool the other day...being reminded of Tapping the Thymus for immune support. Here's a link if you haven't heard of it. I have been trying to remember it because it's simple, and I've heard of it from other sources. I'm glad you're finding some tasty smoothie combos. *credit* for persistance!

gardenerjoy, I look forward to hearing about your write in. Thx for the NNWM explanation, too. lol at the chicken story. ETA-Wow! I'm just getting to your rewriting of the Tolstoy quote and related observations! How true! I find I am not very specific when discussing my "diet" because I know I don't need the backlash. We each find our own path...and we can be sane differently.

CeeJay, thanks for the :wave: and your confidence in me-knowing I was out there somewhere....I was....just overwhelmed. It was great news for me hearing about your success....keep it up...and never give up! You have what it takes!

BelovedK, love the line "made it through my little neurosis". Me, too. *credit* us both.

Silverbirch, :wave: Thx for the history lesson.

Woodland, great job using No Choice for exercise. I imagined the squash bug exercise....just one foot down, then another....

maryblu, thanks for the honeycrisp education....they are my absolute favorite and I'm glad your alma mater shared their seeds with my Colorado growers. I will look for Honey Gold, also.

MinniePaul, I hope you have a great weekend. I hope you were able to surf the wave this week!

Ok, folks, I need to get going. .. the troops are rising and I need to focus on my family for a bit. Thanks for all your morning was filled with inspiring words.

My focus, Day 41. I will read today.....

Nature Girl
11-06-2010, 03:24 PM
Hi Becksters- I was just getting into the routine in September when school started and I just couldn't juggle everything so I fell 'off the wagon.' I'm ready to rally and am using this weekend to get back on track. I have kept some things going; I work twice a week with a trainer at the student recreation center next door to my building; she works with several of the faculty in our building, and is really great. As a rugby player, she has a 'never say quit' mentality so it is hard to whine when she works you hard! This has been a great help in gaining strength, and to take it a step farther, this weekend she is making me a plan for my Nordic Trak to get my cardio work where it should be.
Tuesday is our test and measuring day; I'll know where I am weightwise and how much progress I've made.
My job this weekend is get up to speed in Beck (I'm using pink) and get my food plan organized, both the right foods in the cupboards (and the wrong ones out) and the checklist/record keeping paperwork ready. I use the Superfood plan.
Like Onebyone, I hope you won't let me off the hook; you can bet if I quit posting, I am still lurking and reading, so please, please give me a shout out and invite me back, or email me or whatever we can do on this forum...I need to stay connected and accountable!
A couple days ago there was a discussion of when/how to read response cards so they don't get forgotten; I found myself toting them around but never having them handy when I was on the verge of a bad choice moment, so last night I opened my date book and wrote one "Headline" across the top of each day;now every time I open my date book they are right in front of me, and each day I can add another day's goal until I finish the book. Then I can start adding the ones I need the most. No digging cards out of my purse or forgetting them at home!

11-06-2010, 04:01 PM
Late today. The day started early with a trip to the Farmers Market -- the last of that one for the year, although there are two different monthly winter markets I can go to and one of those starts next week.

And, that melted right into our big project of the day -- building paths. We're using wood chips, so my part of the job involves lots of walking and many rake lunges. Fortunately, I figured out after the second load that it's much easier to rake chips downhill than up (less range of motion and less weight to pull), so I got DH to start dumping on the uphill side. I get a break right now because he's off to get another truckload of chips.

My write-in yesterday went well. Only one other person showed up, but I knew that some of my regulars from last year wouldn't make it until next week. This was a brand new person to our region. And, although she had done NaNoWriMo before, she had never been to a write-in because she lived in a rural area. So I was really glad that I was there to give her the experience. I got to use my librarian skills to answer questions like "What's the word for the marble chips in a pattern?" "Mosaic."

WI: +0.2kg, Exercise: +45 150/1350 minutes for November, Food: 80%op, Read my Advantages and Responses: yes

grouse: yay for strengthening that resistance muscle -- it really did get easier the more that I did it and the farther back in time that my last binge became. For me, cravings for particular food items have pretty much disappeared entirely and have been gone for months. I still struggle a bit with a "craving" for certain behaviors that involved overeating when I'm feeling overwhelmed, but that, I find, is a little easier to talk myself away from the edge.

McKt: great job keeping your problem foods off of the birthday celebration menu. This is my third year doing NaNoWriMo. I haven't even gone back to read the material from the first two years, but I do know the second year's novel was light years better than the first one. So, I'm hoping this year that I'll get something that I will actually want to work on editing to see if I can turn it into a piece that I would want someone else to read.

BillBlueEyes: loving the novel first lines -- thanks! That Jane Austen line is pretty much still the basis of every romance novel. In my novel, the hero's "fortune" is the most prodigious magical powers in the land.

onebyone: yay for all the credits and the Working On list!

Beverlyjoy: I'm so glad that "Prince" is getting the attention needed.

Lexxiss: Yay for remaining committed!

Hey, Nature Girl! Great to see you again! I love your solution for having your response cards where you need them.

11-06-2010, 05:42 PM
Hi Beck Buddies! Yesterday was a healthy day. I am grateful. I planned, logged and calculated my food yesterday. I did my exercises on Prince (foot formerly know as the good foot). I, ever so slightly, overdid it on my stretches and I need to be careful about the stretching. That's my usual MO. (It's always hard for me to figure out how much to pull on my foot for a stretch without it being too much. I am sure it will be fine.) Did my other exercises too.

DH caught a cold from GS. DS. and DIL. I am snifflely- but, hoping that's all. They all had colds and I used LOTS of hand sanitizer and hope that 'saved' me.

Today DH and I are watching college football. I do love that. I've planned healthy dinner. Snacks & other meals- well it's we get what we want.

Lexxiss - thanks for the link. SO interesting about tapping the thymus. That sounds proactive, really.

Have a great day!

11-06-2010, 07:28 PM
Beckmates, can't stand it..24 minutes away..Zenyatta's race. I need a hero, especially if it is a *heroine. What a star!

BillBE, am liking that gladiator * this point, whatever works. Sorry the Vikes' dirty laundry is everywhere. Everyone loves a loser, unfortunately.

Lexxiss, *DOH!!! Like I need to hear that 2% waste thang with food wasted! Just after I convinced myself to throw stuff away! *sigh. A sign of the times. We Americans need to dial back everything, including portion size!

Best to all ..keep a good thought for Zenyatta!

11-07-2010, 06:34 AM
Diet Coaches/Buddies - I ate two morning snacks; Ouch. Can note that I was a tiny bit annoyed with someone - interesting that even a tiny emotion can trigger moving off-plan. Spent time talking to the contractors we've selected to repaint inside our house and repair cracked plaster. After 30 years, it looks a tad tired. CREDIT moi for not stuffing my face with the tension of working with contractors.

Felt good walking to Trader Joe's in the crisp air (CREDIT moi) - needed their plump California golden raisins. I do like that they sell stuff in one pound bags.

maryblu - Cheers for one fine horse race by Zenyatta - she can be a heroine without a perfect record. Good luck with your friends in purple today.

Anne (AnneWonders) - Waving. To remind you NOT to set your clocks back, as is done in all of the civilized world, except in Arizona who, by action of their state legislature, steps off the beaten path and fails to indulge in the rituals of daylight sayings time.

Joy (gardenerjoy) - Yay for exercise doing real stuff - I do like your "rake lunges." Congrats on organizing your write-in - regardless of the size of the attendance. Suspecting that you and your new friend got your words done.

"If you really want to hear about it, the first thing you'll probably want to know is where I was born, and what my lousy childhood was like, and how my parents were occupied and all before they had me, and all that David Copperfield kind of crap, but I don't feel like going into it, if you want to know the truth." [J. D. Salinger, The Catcher in the Rye (1951)]

Beverlyjoy - Yay for exercising Prince, with attention to not over-stretching. Noting that December is just next month; you are moving forward.

Debbie (Lexxiss) - That's the key issue, "some ups and downs, but I remain committed" - Kudos for staying the path in the face of real life events. [Thanks for the link to the 2% wasted food article. Good to be reminded of Reduce, Reuse, Recycle.]

Nature Girl - Yay for a "back on track" weekend to plan and prep for next week. Kudos for choosing a rugby player for a trainer; liking her 'never say quit' mentality to move you forward. Super idea to write your Response Cards in your date book so they're in your face, with no chance to forget to bring them or forget to look at them.

Readers - day 41
Make a New to-Do List

Do these activities as often as needed (once a day, once a week, or less often, but certainly whenever you're in danger of straying from your diet):

Read your Response Cards. You've been reading some of your cards for almost six weeks. These responses are probably firmly in your mind. You can experiment with reading them on an as-needed basis. The moment you start to struggle, though, start reading them daily. DON'T GIVE YOURSELF A CHOICE ABOUT THIS.

The Beck Diet Solution, pg 262.

11-07-2010, 10:15 AM
Hello Beck friends:wave:

Saturday credits:
-ordered healthy breakfast at Village Inn
-sat down and ate my pizza at the dog function, mixed the hot cider with hot water.
-chose not to eat the leftover pizza for dinner (given to us) and instead had my healthy salad.
-walked home and back from the event-mid day, even though I didn't "have" to.

BillBlueEyes, ouch for two morning snacks, but thanks for sharing your observation that "even a tiny emotion can trigger moving off-plan". Sometimes I think it's just me and it does help a bit to know I'm not alone here. It's a definite credit, though, to not stuff your face with the tension. There is a difference between the two.

Nature Girl, you are really getting organized. Great job getting right back here as soon as you could! I have a great memory and will remind you if that is your wish. What a great idea about putting your response cards on your date book. They sure do bounce around-I told the story a few weeks ago of finding them in my Kitchenaid mixer bowl. Welcome back!

gardenerjoy, I so missed our farmers market here today, which reminds me that a friend gave me a bunch of squash which is in the other fridge. It's nice that your one NNWM had never been to a write in. It must be fun!

Beverlyjoy, I was tapping but couldn't type! If DH has a cold it sounds like an extra good exercise! It's always good to hear that you are doing well.*credit*

maryblu, I just got home and will have to check on the race. PS My take on the food waste is that the crap does need to go, but good foods should be planned for and used, if possible. Of course, my worms enjoy anything which I don't use(except meat).

Have a thoughtful day, everyone!

11-07-2010, 10:15 AM
Yep, BillBE, truer words were never spoken. She is one great horse. I especially appreciate her taste in beer. *laffin'. Watching her come from behind is somethin'. 10 more yards and she would have won. *sigh.

Dawg duty took me outdoors twice last night. No Brush Wolves; I suspect they were layin' low due to the yearly inconvenience in nature called "Deer Hunting". Hunters couldn't quell the stars, however, as they were as raucous and startling as they have been all this extraordinary fall. It was so warm I stood outside in jamies without shivering and just marveled at the display. Just a very nice peaceful sign that despite the mayhem (again) in my state, life goes on.

*sigh, ain't easy being a Purple People Eater at times like these. Sorry you didn't get Randy back.

Hope the weather is a favorable for all my Beckmates as it is here. Easier to stay OP with outdoor fun distractions.

11-07-2010, 12:18 PM
Made up some of the ground I've lost on my exercise minutes with the yardwork. Food is still going close enough to plan and I'm still on track with my word count. Go, me!

WI: -0.2kg, Exercise: +85 235/1350 minutes for November, Food: 80%op, Read my Advantages and Responses: yes

11-07-2010, 02:55 PM
Hi Beck Buddies/Coaches. Yesterday was a healthy food choice day - I am grateful. I wrote it all down and kept track of my exchanges. Credit.

I ate way too little actually (is there such a thing?) I think the stress of all this health stuff has given me heartburn and reflux again for the past week or so. Or maybe it was the green smoothies (counted them in) last week not sitting well. LOL I haven’t had symptoms of this for ten years really. Nothing I ate tasted that good or sat well. DH noticed - and told him and he laughed and said: “Well, we will just pile on your ‘stomach’ to the other health stuff going on.” He always goes with the flow and has a sense of humor. The last six months we’ve had to have a sense of humor when the day is done. Life goes on - it will all be a funny story some day (like my disaster of a wedding) I probably wouldn’t have mentioned it. - except it relates to food. This too shall pass.

Onebyone - ah yes….I remember TOM. These days I have ‘my own personal summer' instead of TOM - if you know what I mean. What food plans have you used in the past? Any fit better than others. I am doing exchanges - for the past few weeks. I haven’t done it in ages and am really enjoying the change from calorie counting.

Gardener-joy - credit for doing all that gardening. I certainly counts as exercise! Glad your writing is going well.

Maryblu - yes, I agree - it is easier to stay OP when you can be outside enjoying things. The starry sky sounds pretty. We enjoyed the race too.

Lexxiss - many great credits my friend. I think any time a person can walk away from extra pizza deserves a ‘happy dance’. Willingness to do the walking when ‘you didn’t have to’ deserves major credit too.

Billbe - yes….emotions (good or bad) can spark thoughts of food and extra eating to all of us. Glad you stopped at only one extra snack and hopped right back to your plan. Hope the painters, etc get it done in a timely fashion. Credit for your walk to TJ.

I am waiting for the day when my pieces and parts are all working well and health is not an issue in the conversation so often!!! I know my day is coming down the road.

Have a great day.

11-07-2010, 04:47 PM
Hello Everyone!!

onebyone- nice credits and nice list of things to work on. I am honoured to be your Beck Buddy. We will try to keep each other from disappearing. I am ready to commit.

grouse-16 days down- that is fantastic. Funny isn't how even a little off plan eating can lead to the urge to binge. Good for you for resisting, reading your cards and drinking water. Excellent strategies.

McKt- kuddos to you for a great week OP.

Nature Girl- glad to see you back. There are a few of us struggling to come back. I am trying to incorporate as many Superfoods as I can too. It is a challenge for sure but eating that way makes me feel good.

BillBlueEyes-ouch for the snacks. Good reminder about emotions being triggers.

Lexxiss- nice list of Saturday credits.

maryblu-glad you are out enjoying the stars. We went for an ATV ride yesterday and there were plenty of deer hunters around. Not into hunting myself so I was hoping they were missing.

gardenerjoy-isn't it wonderful to be outside doing yard work? I am down to a t-shirt today. Whoever heard of that for Manitoba in November?

Beverlyjoy- yay for a healthy food choice day. Would love to hear your disaster wedding story someday. Hope your stomach is better.

For me, Friday was a bit off plan. DH and I went to the city for the day and I ate some donuts. I am now banning Tim Horton's. I go there for the decaf but about a quarter of the time I get something else I don't want. Well I want it for the time it takes to buy and eat it and then I don't. :( Saturday I regrouped. Today is fine.

Was wondering if any of you here practice meditation? I was talking to my therapist about the fact that despite all my progress in taking care of myself I still, when the going gets rough, turn to food as comfort and have found nothing to replace that. She suggested a book by Jon Kabat-Zinn called Full Catastrophe Living: Using the Wisdom of Your Body and Mind to Face Stress, Pain and Illness. I have started reading it and am going to try to do as it suggests in Chapter One- breathing meditation 15 minutes a day for a week. And see how that feels.

Credit today for:

:spin: weighing in
:spin: making plan for the week and packing up lunch
:spin: 30 minute walk with DH and yard work
:spin: eating healthy and on-plan
:spin: doing weights
:spin: checking in here

Take care!!

11-07-2010, 10:19 PM
Hi Coaches,

I also got a bit off track today. I find that if I have too much to eat in the morning I have a hard time limiting my planned food during the rest of the day. Ouch for modifying my plan, overeating a tad, and eating when not hungry.

It was a good reminder for me to review my responses to sabotaging thoughts. I did stop at the next red light though and didn't stay off the wagon for too long.

Credits to help me see I'm doing this right most of the time:
- 2 years since I started the weight loss journey and now I'm at goal range
- my plan includes nutritious foods that I like
- Exercise is a priority
- I have excellent support with a terrific group of coaches (Thanks!)
- I intellectually know how to be on program, and when the occasional emotion wins and I falter, I know how to recover so much more quickly than in the past.

Let's have a good week !

11-07-2010, 11:14 PM
Evening Coaches

I don't even now what to say except to tell you about my day. I spent yesterday and today with my mother. I get rental cars on the weekends to get me to my gig at the farmers' market but the market is done now and i had an extra rental and so I took advantage and took my mom out two days in a row. She drove me bonkers today. Her alzheimers disease is progressing and she gets in loops of thoughts and worries and today I had little patience. I came close to yelling at her and geez that makes me feel really really bad. It's not her fault and at the same time I want her to just be quiet and she can't. She chatters non-stop. I was too hungry too tired, too stressed. I just wanted her to stop but she can't. It's the disease. Last week she pulled Temptations chicken-flavour cat treats from her purse cause the "girls that work here steal my cat food". She did recognize that that was crazy-carrying cat treats in your purse-and then she forgot all about it. As a witness to this I just carry the emotions this all brings up. (She also believes the girls that work there use her place like a lunch room and come in at their leisure to eat their food and they leave their garbage for her to clean up and they watch her tv. She sometimes takes the tv clicker with her in her purse down to the dining room [she's in an independent care facitlity] so they can't watch the tv. )Anyway, I finally made it home and DH met me at the door and put his hands on my shoulders "are you ready to hear this?" he says. "No," I say and then I :blah: about my mom. I stop and say "OK tell me now."

"The Boss called and offered me another job and I think we might be moving to Toronto."
"What?! NO EUROPE?! ALL YEAR WE WERE THINKING EUROPE AND NOW IT'S JUST TORONTO?!" (I live in Otawa-DH has family in Toronto-I really really wanted to go somewhere different. sigh. wah. alas.)
"He said I'd start in 2 weeks."
I am teaching a drawing class that will be over in 3 weeks and I have a colonoscopy scheduled for Nov 25th and 2 weeks is impossible to get things packed and we don't even know what the $ is for this job yet. But it would be a pretty easy move all things considered.

I'm just sad. I'll be happy later but I'm sad right now. I keep starting to be grounded only to find out no, I'm wrong. I just have to stay flexible. My food was bad today and yesterday. I did get some diet books from the library to help me decide on a plan. I still don't have one. I don't even know what healthy thing to do. It all seems impossible for me right now. I should be happy but I feel depressed and very unmotivated.

So The Boss will be calling again on Tuesday and maybe then there will be some final word on DH's new position in the company. DH was as shocked as I was. DH says he'd like to do the job The Boss ran by him today, and since The Boss brought it up to him to do he says he'll do it as well as he can if he gets the chance. He just wants a chance. I just want a place and a date. The uncertainty is driving me around the bend.

Talk to you guys tomorrow.:hug:

11-07-2010, 11:35 PM
Oh My Goodness. I somehow got off this thread and was posting somewhere else. Thank God for BBE who led me home. I was wondering where everyone went. Here is today's posted transplanted. Good to be back.

Rainy Sunday, here in California. It is a break from the unusaully warm weather we are having. I love rain for lots of reasons. One of them is that my husband, the farmer, is home. Great family time but I have to admit, when we are quiet and hanging out, I notice I think more about food. I think I have some anxiety , always have, in down times maybe waiting for the other shoe to (legacy from growing up in a crazy family). I have always eaten to help with the anxiety.
Today, I have written down my food, weighed in (no change) and am writing here to distract. Funny, how the times I cherish the most are often the most emotional and immediately bring the food thoughts think. Old habits.
I'm happy to have Beck tools so that I don't have two problems: food and anxiety.

11-08-2010, 12:04 AM
haven't tried the Beck method but from the testimonials here it appears this could be a good practice to follow

11-08-2010, 03:28 AM
I am encouraged by all of you here. Reading of your successes and challenges reminds me that I'm not alone in this painstaking journey that I've gotten myself into. I've found the 3FC blogs to be a really great outlet so I've been writing there quite often.

Going back to some of the October threads, I had commented on changing the word diet to health in my Beck book because I've had little to no success with dieting. Health has a better ring to it. So many of you gave me great alternatives. Really liked eating plan and health plan to replace the word diet, too. Thanks for that.

I struggle with "Credits" but have been working on it. And as I was reading through the threads I'm going to finish off my day with an entry in my gratitude journal. It's so easy to focus on what's not right and forgetting to credit myself for the little things I do has already impacted me at those moments. I'm too hard on myself and it's something I'm working to improve.

Also, one of my biggest challenges right now is determining and identifying my triggers and how to address them before they become a binge. It's strange, I can have something happen to me in the morning but I won't "emotional eat" until late or later in the day. The trigger happened long ago. I'm starting to identify that I have triggers but after analyzing them afterwards, I still have no clear pin point to be able to say... "ah ha, there it is. this is the trigger that will send me into a tail spin later today so I better change my emotion right now." How does one deal with this?

I'm going through the book slowly so I may not have gotten to the part that addresses this but if anyone has thoughts about this, I'm all ears.

11-08-2010, 06:40 AM
:welcome: olfea :welcome:

And, on the day of joining 3FC, :wel3fc:

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

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

11-08-2010, 06:48 AM
Diet Coaches/Buddies - Did the standard, expected, Not About Me, when facing some store bought cookies; CREDIT moi. I like that because I had the standard, expected, Me Wants Some, that I have whenever a cookie appears in sight.

A bunch of walking; CREDIT moi. Had to walk quickly in the cold. Included walking to dinner at a local Japanese quick serve place where I had a warming big bowl of curry ramen. Just had to see what a Japanese restaurant did with curry. It was good enough and, as a surprise, included half a hard boiled egg.

maryblu - Congratulations for your Vikings going to the edge and recovering in the old style Brett fashion. Hope your heart survived the tension.

onebyone - OK, so think of it as The Isle of Toronto, on it's own private lake. Bring the three legged idea with you and introduce some new symbolism to the city. Sending supportive thoughts as you deal with your mother's Alzheimer's. That takes a lot of patience to accept that that's where her brain functions now. Major Kudos for not eating your way through your day yesterday.

CeeJay - Kudos for "banning Tim Horton's." I've never been to one, but there must be something about their donuts that sucks folks in.

Joy (gardenerjoy) - Yay for yard work for exercise and Congrats for maintaining your word count. I remember, when first reading 1984, having the thought that I could possibly live long enough to see that year, LOL.

"It was a bright cold day in April, and the clocks were striking thirteen." - [George Orwell, 1984 (1949)]

Beverlyjoy - Yay for a sense of humor to carry you through.

Debbie (Lexxiss) - Choosing a healthy salad over leftover pizza is a great choice; Kudos. Leftover pizza calls to me from the fridge.

julzchiki - Yep, for me too, giving myself credit is a challenge. I also find it easier to focus on what's not right. Kudos for choosing to give yourself credit in your journal even though difficult. Interesting question about delayed responses to emotional triggers. What works for me, when I do it, is to ask myself why I am drawn to eating off-plan, particularly when it's not something of real interest. And then I am sometimes able to identify the trigger, maybe from earlier in the day. Good luck working that issue; I think it's an important one.

Woodland - Like the reminder, "I did stop at the next red light though." Kudos for recovery from a minor off-plan before it became major.

maryann - Welcome return of the wanderer, LOL. Glad you missed us. Kudos for so clearly recognizing that food just brings a second problem to anxiety.

olfea - Yep, Beck is a good set of strategies to follow. We're a group of folks who use each other as Diet Coaches and Diet Buddies, as suggested in the two books by Dr. Judith Beck. If this appeals to you, get your hands on one of the books and join us. You'll be most welcomed.

Readers - day 42
Practice, Practice, Practice

Congratulations! You've learned the Cognitive Therapy skills you need to think like a thin person. The longer you use these new thinking skills, the more automatic they'll become. Dieting will continue to get easier and easier. Do you remember the differences in thinking between naturally thin people and people who struggle with dieting, which were described on pages 34-41? Your thinking has fundamentally changed in the past six weeks. If you ever fine yourself slipping back to your old way of thinking, review "Reminders to Think Thin" on the facing page.

The Beck Diet Solution, pg 266.

11-08-2010, 08:03 AM
Ceejay hasn't heard this true tale and asked to hear it. So here it is.

Our wedding - DH and I were married the weekend of the blizzard of 1978 in Cleveland, Ohio. On record for the worst barometric pressure ever recorded. Wednesday before our wedding, my mom told me the news said a blizzard was coming and I’d better have DH come to Cleveland a couple days early. He didn’t have a chance to pick up his wedding band - but, got there before the storm. (if he hadn’t come a day early he would not have been able to get to town at all.)

Soon all the airports and interstates were closed. So people starting calling to say that they couldn’t attend. My sister got into Cleveland on the last flight arriving. The Friday before our wedding we had until noon to get our marriage license (only office open downtown) We left at 8 am and what should have been a 30 minute drive got us there with at 11:55 am. DH and we were yelling at each other. DH said he wouldn’t get married without his mom there. I kept saying.."hey, this isn’t my fault - I am not happy about all this either" .

The rehearsal dinner was cancelled because the restaurant was closed. We gathered up a few folks and found a place. We were stressed to the max. It was the only time I ever saw my sister smoke a cigarette.

So, on Saturday I started calling a few local folks and inviting them to the wedding - kind of strange to be invited ‘last minute’ but the food was paid for. The bakery with my wedding cake was closed. My dad picked up a big unclaimed bowling tournament cake from the grocery…they put our names on it.

Finally, one lane on the interstate opened and a half dozen people (including DH’s parents - but, not the grandparents) got to Cleveland an hour before the wedding. My dad was so stressed he cut his face when shaving and had to get stitches…so, all the wedding pictures have a huge bandage on his face. My mom lost my wedding band that she was keeping for me. We never found it. The caterer couldn’t get the food I wanted so they gave us prime rib…which I hate. The florist didn’t get the flowers in and made my things with the leftovers.. The clergy had two weddings that night and did the other couple's ceremony - we were all looking at each other thinking “what is he talking about” At least he got our names right.

The next day- only one lane was open to get out of town and we headed south - our honeymoon was scheduled north at a cabin in Michigan. But, we couldn’t drive there. A DH found an inn in Granville where we hung out for a day. The restaurant at the inn didn’t have much on the menu (no deliveries) I was sobbing and DH was drinking bourbon out of the bottle in the claw footed bathtub. Finally, the roads opened and we drove home north with walls of snow on each side of the road. I cried most of the way home.

So we had a wedding where folks didn’t attend, no wedding bands, no rehearsal dinner, wrong flowers, wrong dinner, weird cake, wrong ceremony , no honeymoon., dad’s huge facial cut, and more stress than one can imagine. For years I couldn’t attend a wedding without crying…it wasn’t tears of joy for the couple, it was me wishing that my wedding could have been ‘normal.’ Yes, it was awful back then…now, it’s a hilarious story. So I guess - it’s not the wedding but, the marriage that counts.

One good thing…the pictures were great.

11-08-2010, 08:56 AM
Hi coaches/buddies - yesterday was a healthy food day. I am grateful. I kept track and wrote down everything I ate. I did my various exercises. Credit for those. I was happy that the Browns won the football game.

The family has reservations at Disney World for GS’s fourth birthday for February 2011. It’s DH and I, my son, dil & grandson, daughter in law parents, DH’ sister & our neice (18 yrs) and daughter in laws sister. I made the plane reservations yesterday hoping that I’ll be able to go. If I can…I will!

Today - Prince and I are going to PT. Moving forward and trying to stay positive!

I am committing to doing my Beck tasks in my journal today and writing it all down.

Billbe - I like ‘its not about me’ attitude! Credit. Glad you found such a healthy dinner and the hb egg to boot!

Olfea - WELCOME! - I think you will find the Dr. Beck’s books as a blueprint to learning to live with food in a sane manner. Folks at this forum are helpful, friendly, and carry much wisdom to share. I think her book has made a big difference to me.

Julzchiki - WELCOME! so glad you posted. Yes…it is very true that you are certainly NOT alone in the life long challenge of living well and healthfully with food. I don’t call my food plan a diet either. Don’t like the word…I even posted a thread about it months ago.
I too do daily gratitudes - I have for twelve years. It always puts life into perspective. As you move through the book you will learn concrete ways to face binges, cravings, and desires with food.

Ceejay - I posted my wedding day disaster story. Sometimes the truth is stranger than fiction!
I have done meditation on and off for many years. I do it by listening to CD’s (with ear phones ) on relaxation meditations, weight loss meditations, health/pain meditations, and now preparing for surgery meditations. It feels awkward at first. Your mind often wanders…but, you just pull it back whenever it happens. I recommend it for everyone.

Woodland - credit for figuring out what size breakfast works best. Credit for stopping at that red light!!! You are making so many changes in your life for the positive as you are really living better and better with food. I am so happy to hear it.

Onebyone - I know it’s so hard with your mom and her alzheimers. It’s wonderful that you can spend some time together. There are many support groups to help you cope. Dealing with all this uncertainty is so challenging. All you can do is plan as much for the future as you can…but, take it one day at a time. Keep thinking what food plan could work with all this uncertainty. Credit for looking!!

Maryann - glad you found the thread, via billbe!! So many of us face anxiety with thoughts of food. You are doing the right things with utilizing the Beck ideas. Good for you.

11-08-2010, 10:13 AM
Good Morning Coaches

This afternoon we're bringing Caesar, our cat, to the vet. Step 2 in readying him for the move to the UK which may not happen now, or rather, right now but we'll just move forward anyway. He is by far THE WORST kitty I've had in terms of travelling by car. Last time he upchucked going there-panted with a huge open mouth after- then had diaherrea on the way back. Bad bad traveller. Poor kitty.

But that's later. I am going to work on cleaning up my living room yet again today.

I'm also going to use the wii fit today.

And I'm not going to eat sugar.

This may be my foodplan until Thursday's official weigh-in.

I'm not going to complicate my life with onorous food rules I have no hope of keeping. Instead I am falling back on my theory of success that I think applies to everything and anything: set yourself up to succeed and as you see yourself succeed you'll be spurred on to make, and keep, more changes. I need success and I need to work with where I am today and that's at the very beginning.

Have a grand day today!

Beverleyjoy I can well imagine that at the time your wedding must have been like one long 70's disaster movie. But boy it was a joy to read! And it just goes to prove that if you and your new DH made it through that and stayed strong well ... the proof is in the pudding as he's there with you today and your bad foot and your formerly good foot aka Prince. It makes my anxiety about my possible "move to somewhere" feel a lot less too. Thanks. Hugs to you & your DH.

11-08-2010, 12:13 PM
Feeling overwhelmed. I planned my day last night and, only after the plan was completely written, remembered that I had promised to do more path building today. So, now that's kind of written on the side and some part of me thinks I "should" be able to do both the original plan and the path building--essentially get two days worth of work done in one day! We'll see how that goes. Heh.

WI: +0.6kg, Exercise: +50 285/1350 minutes for November, Food: 70%op, Read my Advantages and Responses: yes

CeeJay: I've only managed anything approaching meditation at the end of a yoga session, but that does work pretty well for me. I look forward to hearing how it goes for you.

onebyone: that's a big adjustment to make in thinking about your future. It sounds easier (yay!) but much less exciting (boo!). Good for you for acknowledging your feelings!

julzchiki: I think I did things kind of rotely. I analyzed the situations that surrounded my worst binges and made rules to prevent them. "No eating in the car" and "no eating anything purchased from a drugstore or gas station" stopped the behaviors, even without figuring out the emotional piece of it. In fact, I've never fully figured out the emotional pieces. Some of it, I think I can just let slide into the past. Other things, I'm getting better at figuring out alternative behaviors. And others, well, that's why I'm still posting here -- I'm working them out day to day as they come along.

Beverlyjoy: Disney World knows how to take care of people, even ones with problems walking. Sounds like a great trip! Thanks for the wedding story -- that does sound perfectly awful and yet such a delight as a story.

Greetings to everyone else!

11-08-2010, 12:25 PM
Greetings Beck peeps :)
I am struggling. No choice for the cookie dough that DH brought home, but I keep picking at it :(

11-08-2010, 02:06 PM
BelovedK - can you dump soap on it and throw it away? Or -

Distance yourself from it.
Drink lots of water.
Do some deep breathing. phone, internet, take a walk, take drive (stay away from foodie places).

Last , but, not least - destroy it. Better in the trash than in you Dr. Beck always says.

11-08-2010, 02:52 PM
My DH got it from the GD for a school fundraiser and would be upset if I threw it out. I am now making OP food to distract myself (I already dipped into it a bit :( ) I am trying to drink lots of water and cut my losses and get right back on up. I would dump it in the dumpster if it were mine. I was thinking of making it all into cookies tonight and maybe allowing myself one, and sending the rest with DH to work so his men can eat them instead of me (plus, I don't want my DD or DS eating such junk either)

11-08-2010, 04:31 PM
Hello Beck friends:wave:

Yesterday wasn't great, but I am back today.*credit* DH woke up when I did and was moderately obstinate. I didn't get my quiet time in. Then he made a breakfast for me which I didn't want to eat but did anyway. Not a bad breakfast...just not on my plan.
*credit* for finally making my breakfast green drink at 4pm, and then making a healthy dinner. I did talk with him and explain that if he was going to rise early that he had a responsibility to be pleasant. With his brain injury sometimes it sinks in sometimes it doesn't. Oh well. I am grateful today that I understand in every cell of my body that I have to keep putting one foot in front of the other and that giving up on all I've worked for will only hurt me. *credit* for that.

BillBlueEyes, hmm Japanese curry...just reminded me of all the plastic food displays in the Tokyo airport. My DH thought they were real. Great job avoiding the store bought cookies-too bad you couldn't read the label. lol

maryblu, I love those starry starry nights. It DOES put a lot of things into perspective.

gardenerjoy, Go, you! You often remind me to get out in the yard everyday and get something done while moving a bit. I do hope you found a middle ground today.

Beverlyjoy, I'm sorry to hear about your tummy acting up. I hope it settles. Since you mentioned the smoothies, I might mention that there are lots of live enzymes happening that you may not be used to. I try to have my drink earlier, before eating other foods, because it "could" interfere with proper digestion-perhaps actually speeding up digestion before other foods in your tummy were ready?? Good to always be remembering, "this too shall pass". Thank goodness for both you and DH having a sense of humor.
ETA-loved the story, since I hadn't heard the whole thing, especially, "It was the only time I ever saw my sister smoke...and DH was drinking bourbon out of the bottle in the claw footed bathtub." Maybe you could re-wed, and do over sometime. I'd come, if you'd invite me….seriously.

CeeJay, good for you, banning Tim Horton's. It helps me to remember that although the donuts taste great, they are so high in calories and fat that they really derail a daily plan quite fast. Regarding meditation, we do meditate in my yoga class. I have not had great success at home but am confident that I would if I just did it. When I am at class, I find it very easy to get totally present and leave my problems behind. When I had class twice a week it worked for me much better.

Woodland, I find the same thing about food in the morning. It's great to be able to notice it and modify. Great job getting back on track! Th anks for the good week wishes! Lets!

onebyone, I read every word of your post with the greatest empathy.:hug: So many things going on with your Mom and your impending move. Your day with your Mom and recognizing that she can't really help the things that she does that annoy you so much must be very frustrating, to say the least...and now Toronto, when you were adjusting to overseas is certainly a new twist. You have named your emotions with both, which BBE often reminds me is of great assistance when you are trying to remain sane with food. Yes to Wii fit and No to sugar is a good starting point.

maryann, glad you found us again. Great job during rainy weather to write down and weigh your food, knowing that food and eating are in your thoughts.

:welcome2: olfea! I hope you find a book and jump in. These tools help me every day!

julzchiki, keep working on your credits. I think being too hard on yourself can be one of the biggest sabotaging thoughts. After reading your post, I am going to be more aware of post-event tail spin syndrome. I had never thought about it before.

BelovedK, I hope you are remaining sane with that yucky dough. Cutting your losses would certainly be helpful. If you are questioning, reading the label really helps me….so many calories, grams of white sugar, corn syrup and all the really yucky stuff. In large quantity, it will be good for a real hangover tomorrow.

We are traveling at the moment...pups, kitty, 2 sewing machines, my remaining greens from my garden-in pots, and a bucket of worms heading for a new home. We are out running a large storm which is supposed to hit tonight. Thank goodness, food seems sane today.

Take care everyone!

11-08-2010, 06:15 PM
Yes Debbie, reading the ingredients would probably help :)

11-08-2010, 08:12 PM
Quick hi to my Beckmates from one irrationally exuberant Beckie.

The incredible fall weather is forecast to continue one more day..60's, sunny, no wind. Yay! Incredibly mild evenings great for star gazing.

And the Vikings won! Wonders never cease.

The insanity known as deer hunting seems to be more contained than usual, but 3 of the 4 hunting injuries in the state on Sat. happened in my county. *laffin'. Norwegians are clutsy. No one hurt too badly *sigh of relief. Am glad no one in blaze orange has realized I have quite the progression of bambis strolling across my driveway each morning. I would hide them out if I could, but they seem to keep moving through my woods and points eastward.

Still taking in the bounty of fall for healthy much easier with great fall veggies and fruits. I miss my raspberries, tho!

11-08-2010, 09:29 PM
Hi Coaches,

I had a much better day. I stayed on plan and asked myself a bunch of times if I was really hungry. Some days I seem so hungry and others I don't. Weird.

For the cookie dough problem - here's my suggestion. I try to take a food that seems so dangerous and give it some data. What is a serving? How many calories etc? I think it takes some of the power away from the 'treat food' when I look at it like any other food choice. After I do some analyzing, I can decide if I want to put a serving into my plan. I did this with some cherry pie recently. I had a serving, didn't feel deprived, knew it was an exception (like a treat), and I didn't feel like I fell off the wagon. :yay:

Credits today:
~ Shoveled more turkey compost (rain predicted later in the week is motivating me to get the piles onto the garden rows even faster)
~ Exercised as planned :strong:
~ Ate within my allocations
~ Visited with my Beck Coaches

One Day at a Time !

11-08-2010, 09:35 PM
OMG, Woodland, (turkey) compost envy. *serious compost envy!!!

11-08-2010, 10:38 PM
Hello everyone!

Woodland-yay for quickly getting back on track. It is good to remember we don't need to be perfect. We just need to keep going.

onebyone-sorry about your rough day with your mom. And your disappointment about the move. You have so much going on so HUGE credit to you for checking in here.

maryann-welcome back. Good to see you!!!

olfea- welcome to the Beck forum.

julzchiki-I love that you changed the word diet to health. That is fantastic. I also think that the idea of diet can be so defeating. I am trying to get ahead of the urge to eat when things go wrong by identifying that I am being triggered when it is happening, accepting that I will want to overeat or eat off plan, and trying to make a plan to deal with it before it starts.

BillBlueEyes-credit for walking to dinner. You seem to get to eat at some really great places.

Beverlyjoy- thanks so much for the wedding story. Speechless. How on earth did you get through it? I have to say you had me laughing out loud all the way through- especially the image of your DH drinking bourbon in the clawfoot bathtub. Priceless.
Thanks for sharing about your meditation. I did it 15 minutes yesterday and today and you are right- my mind is wandering. But I committed to myself to keep at it and I am. I think I need to try to get a CD to try.

gardenerjoy- hope your day went okay despite having way too much to do.

BelovedK-hope you managed the cookies OK. I find it very hard when my DH brings home sweet stuff.

Lexxiss-good for you for for jumping back in.

maryblu-waving hello.

For me- on plan today. Credit for:

:flow1: weighing in= down one pound, I'll take it.
:flow1: eating healthy and on plan
:flow1: planning tomorrow and packing lunch
:flow1: walking 30 minutes with DH
:flow1: meditating for 15 mins
:flow1: resisting an invitation for lunch because I just knew it would be trouble
:flow1: reading advantage and response cards
:flow1: checking in with my coaches.

Hope everyone has a great day tomorrow.

11-08-2010, 10:47 PM
Hi Coaches :wave:

Thanks for the encouragement.

I did away with the dough. I baked it all into cookies, gave my DD some for her to take to school in the morning (she has them in a bag in her backpack (in her room) lol and DH took the rest of them and they are in his car to take to work with him. Yes, I ate more dough and a cookie or two, BUT I don't feel like throwing in the towel (credit)

I feel a bit sick to my stomach :( and just unhealthy, I don't like to eat crap like that.

I am doing SBD and will have a few phase 1 days (which is not hard) and will drink lots of water and detox tea, anything to purge this feeling after eating chemical laden junk :(

Before bed, I'm reading my advantage and response cards (actually, that is now, lol

Good night all :wave:

11-08-2010, 11:08 PM
Hi everyone,

My extended family had a big birthday party dinner last night with tons of food. I ate a little more than planned but that didn't have an effect on my eating today. In the past, eating just a little tiny bit more than planned was a big binge trigger, but not anymore! Next time I am eating with others like that, I will read my ARC/response cards immediately before and eat extra slowly so that I'm not tempted to add more food to my place because others are still eating.

I've been wanting to eat all day today, just because eating is fun. I distracted myself instead - I took a long nap, went to the gym, drank lots of water, and organized my closet. I have a bunch of clothes that are too small right now, but I'm so excited to wear them someday!

11-09-2010, 01:10 AM
Hello! I have been absent for almost a week now and I have missed checking in. I need the support and accountability of people who get what I’m trying to do.

So, an update on this past week: I didn’t get back on the treadmill after Wednesday. I wasn’t particularly sore, I was just too good at finding excuses not to exercise. It has legitimately been a busy week, but I also know that exercise was one of the first things to go off the to-do list at the slightest hint of a time conflict.

Peanut butter and I have been having a tough go round. I had been keeping two kinds of peanut butter in the house, natural for eating sandwiches, and the regular creamy for making the salad in a milkshakes. It worked out well when I had the natural peanut butter because I would keep the other stuff (which is a much bigger trigger) in a cupboard out of sight. But, once I run out of the natural stuff, I get peanut butter tunnel vision. So, I need to get rid of the regular creamy altogether. The truth is, the salad in a milkshake is just as good without it, and I know that I’m keeping it around as a “just in case I want to binge” kind of food. Who knew a love affair with a ground up legume could be so all consuming?

I am also becoming more aware of how being tired is a huge trigger for me. I have had some times in the past few days where I just want to eat anything around and eat a lot of it. When I try to identify what I’m feeling, it’s almost always “tired” (although it’s also been being bored, angry, sad, happy, the dog’s birthday—even if I don’t own a dog, etc. etc.)

Welcome to all the people who are new (and returning) on the board!!

BillBE—The Japanese curry is intriguing. Was it much different from Thai curry? I'm an amateur when it comes to curry. Good for you for using exercise as a way to get to dinner. Is this part of your alternative to man salad lunch plan or something different?

BeverlyJoy—Thanks for sharing your wedding story. It is a hilarious story now, but holy, I don’t know how you made it through all that! I hope that PT went well and here’s to praying that you can make it for the Disney World trip.

OnebyOne—I hope you had success in your goals. And you make a good point in only making changes that you are willing to stick with, otherwise, it sets you up for that revolving diet door again. Good grief with regards to the cat. It sounds like it’s miserable for all parties involved (including the car upholstery!) Thank goodness for vets that can help to alleviate the issues at hand.

GardenerJoy—Overbooking is never any fun. I hope you were able to make it through with as little stress and as many coping skills as possible.

BelovedK—Yay for finding a way to get rid of the cookies. I give you credit for seeking support from the board right away. I hope you are feeling better after a few Phase 1 days of SBD.

Lexxiss—Good job on setting boundaries and recognizing that all those negative automatic responses only hurt you in the end. It’s such a hard thing to internalize (at least for me). Here’s to putting one foot in front of the other again tomorrow and getting done what needs to get done. Safe travels to you, that’s quite the caravan you have going on.

Maryblu—This weather is gorgeous! And it sounds like it might continue, so that’s even better. Wasn’t that a great Vikings game? It was nice for a change to watch them turn a situation that looked hopeless into a very exciting win. Thanks for the tip on the HoneyCrisp apples. Minnesodans do know how to work magic when it comes to food. Except for lutefisk. I have to draw the line somewhere, and I am more than happy to draw it there. Crazy Norwegians.

Woodland—I’m glad you had a good day today. Yay for getting in more exercise with turkey compost shoveling…although I admit that doesn’t sound pleasant to me. Being a farm girl myself, and having driven by a turkey barn or two, I can’t even imagine the aroma that awaits you in that job. :p As long as you mean what I think you mean when you say turkey compost. If not, then please disregard most of this message. I know what you’re talking about with the hunger variations between days. I can’t figure it out either, but it’s good to keep checking in often to monitor those hunger signals.

CeeJay—Nice work on the credits. How are you liking the meditation? I’ve always been intrigued by what people are trying and what they find works for them.

Grouse—Congratulations on using strategies to minimize the effects of trigger situations. I like the idea of “goal clothes”. It’s such a concrete way to recognize the changes that are happening, without relying on the sometimes unpredictable scale.

11-09-2010, 05:32 AM
Diet Coaches/Buddies - For lunch I had a restaurant doggy-bag from DW - flounder stuffed with crab. An elegant midday meal for me; CREDIT moi. I was the beneficiary of the restaurant serving her twice as much as she considered a reasonable portion.

Did gym; CREDIT moi. Some of their clocks had been set back, some not. But outside knew; It was dark walking home with Daylight Savings Time upon us. It looks like a different city after dark.

maryblu - Waving back to "one irrationally exuberant Beckie" - your joy is contagious. DW cut out some winter squash recipes from the Boston Globe; can't wait - fall veggies rock.

onebyone - I am buoyed by your attitude, "set yourself up to succeed" - good stuff, that. Cringing at the thought of taking your cat Caesar in the car; Yay for rental cars for transporting cats, LOL.

CeeJay - Congrats for your scale tracking you tracking your eating plan. Kudos for your credits, including "meditating for 15 mins."

Joy (gardenerjoy), Joy (gardenerjoy) - (In honor of planning two days worth of work for one day.)

"All this happened, more or less." - [Kurt Vonnegut, Slaughterhouse-Five (1969)]

Beverlyjoy - Love, Love, Love the Wedding from **** story! Hope you retell it once a year - say on your anniversary, to remind us that 30+ year marriages can start out in a blizzard. Kudos for seeing past your medical stuff to plan a neat family vacation at Disney World.

Debbie (Lexxiss) - Thanks for the reminder, "keep putting one foot in front of the other" - Yep, that's the formula. [Good idea to remember that cookies on a platter don't come with their ingredient list.]

Woodland - Neat strategy to break down that cherry pie to become a real food item, instead of just a compulsion; Kudos.

MinniePaul - Don't I know about, "finding excuses not to exercise," LOL. Wonder if it were labeled, Ground Legume rather than Peanut Butter would it lose it's appeal? [The stuffed sole was the main dish along with my Man Salad which is so standard I don't mention it. Hadn't thought about Thai curry, but you're right, the Japanese curry was closer to Thai than to Indian.]

grouse - Noting, "but that didn't have an effect on my eating today" - great reminder to accept yesterday and move forward. And then using, "I distracted myself instead" - another good Beck strategy.

BelovedK - Good solution to the cookie dough - cookies, whoda' thunk? With Kudos for "BUT I don't feel like throwing in the towel." It takes more than a cookie or two to stop a freight train.

Readers - day 42
Practice, Practice, Practice

Remember that you'll hit rough patches from time to time. All dieters occasionally give in to cravings, forget to give themselves credit, or neglect to follow their food plan. All dieters occasionally question whether losing weight is worth the time and effort. Whenever you hit a rough patch, go back to this book. Flip through each day of the program, reread the passages you need, and start doing the relevant tasks again.

The Beck Diet Solution, pg 266.

11-09-2010, 08:47 AM
Hi coaches and friends and buddies - Yesterday was a healthy on plan day. I am grateful. I went to PT and did eight minutes on the stationary cycle. I burned 15 calories this time. LOL - that’s seven more calories than last time. Therapist and I discussed a way to insure that I don’t do any overstretching of Prince. (aka - the foot formerly know as the good foot) At PT they have a big container of candy at the sign in desk. I resisted…Credit!! DH got himself some chocolate last night and didn’t eat any. Half credit - it helped to know that chocolate would upset my stomach so it helped me resist.

I am starting to get calls for work this school year. It saddens me so much to still be saying no because of all this foot/ankle stuff. I had to ‘give away 25 jobs last summer. Now it’s starting again. So frustrating. I just want my life back!

Even though I intended to do my Beck tasks yesterday - really the only ones I did were exercises, planning, writing it down and counting my food exchanges. I MUST do more and especially my meditations.

I am trying to stay/act positive with everyone out in the ’real world’ No need for everyone else to be a party to my frustration. I've learned that when people ask "how are you?" - some folks really don't really want to know. It’s nice to have a place here at 3fc where I can just say how it is. I know that you all care about me despite all the ‘stuff’ going on and there’s no judgment. I feel the same way about you all and your ‘stuff’ too.

Onebyone - we had a cat that didn’t travel well. When we moved to a different state ten years ago the vet gave us some kitty ‘valium’ and he slept most of the way. It worked out well. No sugar and wii fit sounds like a doable plan amidst all the uncertainty. You said: set yourself up to succeed and as you see yourself succeed you'll be spurred on to make, and keep, more changes. I need success and I need to work with where I am today and that's at the very beginning. This sounds like a good attitude!

Gardener joy - I hope your plan and path building worked out well for you. You are consistently reading your arc/rc - Credit!

Belovedk - I am so glad you baked the cookies and will send them away. Glad that is over. Life with food is faced these hard situations. So you did eat something that maybe you didn’t plan on. Well - just forgive yourself and move forward. It’s the continuing to eat and eat that is harmful. Carry on.

Lexxis/Debbie - I feel for you and commend you for your open and loving approach to living with DH and his brain injury. It must be tough but, you always move forward the best you can. I am glad you got your green drink in. I have stopped the green drinks for a few days - when I go back I’ll take your advice - also, I’ll start with much few greens and work my way up to bigger and bigger amounts. You said: We are traveling at the moment...pups, kitty, 2 sewing machines, my remaining greens from my garden-in pots, and a bucket of worms heading for a new home. Are you moving from your current home to a new one? Did I miss this somehow. Credit for your food sanity in all this!
Yes - DH and I have discussed redoing our wedding in the summer time. For our twenty fifth anniversary our family gifted us with a trip to Hawaii partly because of our disastrous wedding. If we renew…you’re invited.

Maryblu - things sound good. I miss the seasonal foods too. When we lived in Michigan, friends in the country would dress their kids and the yard ornament deer in orange, just in case.

Woodland - credit for the willingness to ask yourself if you are hungry. Good idea…reading the label on things as a reality check and possible decoy to eating. Love the sound of turkey compost!!

Ceejay - so many good credit! YAY. Credit for avoiding a lunch that you knew would be too ‘hard’. Yes - I am glad you did your meditations. Sometimes when I meditate and my mind wonders and think to myself ‘to the breath’ as I breath in. You can find an anchor word or phrase if it helps.

Grouse - major credit for not letting a little bit of off plan eating throw you into a tailspin of overeating the next day.!! I agree with what you said.. Eating is fun! Credit for willingness to use distractions during the day to stay away from extra eating.

Minnie Paul - Glad to see you post! Credit for realizing how you react to peanut butter. Now that you realize that being tired is such a huge trigger for you, perhaps, you can put a plan of action into place so that you’ll know what to do right away.

Billbe - what a great lunch! I hear you on the difference in the day when the time changes. It feels different in the dark doing certain things. Sure -I can post my wedding story again in January -fact is often stranger than fiction. Funny story now - perseverance. I loved reading your day 42 clip today… yes, practice, practice, practice - thanks.

Only eight weeks until 2011 - Yikes!

11-09-2010, 11:01 AM
I mentioned a few weeks ago that I am working through a book called 168 Hours: You Have More Time Than You Think by Laura Vanderkam. (I miss seadwaters who was also intrigued by this title). The first big assignment was to keep track of how I spent my time for three weeks. That's done, so I started analyzing the data yesterday.

Here's the part that has to do with my healthy lifestyle -- I spend nearly two hours a day just in food prep and kitchen cleanup. I guess I knew that, but I kind of hoped maybe I was just whining and that I overestimated that time. Apparently not.

Add to that all of the time I spend eating (has anyone else noticed that it takes considerably longer to eat a salad than a cheeseburger?), exercising, shopping, and posting here. It works out to an average of 36.5 hours a week (almost a full-time job!) or 5 hours a day.

The reason this is suddenly a concern is that I'm ready to do some of what Beck calls enriching my life. I have a business idea that includes an active social networking presence (I miss RobinW, our resident social media expert, who would likely confirm my fears that this will require a hefty chunk of my 168 hours a week). And this is only the marketing piece, there would be actual, you know, work on top of that.

I want to find a way to retain my healthy lifestyle but spend less time doing it. A puzzle. And a bit of a scary one, at that. I worry that pulling the wrong thread could cause this whole healthy lifestyle to unravel.

Another interesting question: is it worth it? If someone had told me when I weighed 240 pounds that I could lose the excess weight if I were willing to spend 5 hours a day doing it, performing tasks that are generally pleasant but not ones I would consider my calling, would I have done it? Yes. But I would have hesitated. It probably would have helped to add up the time I spent eating, cooking, etc at that time. I'll bet it was 3 hours or more a day, so it didn't even double the amount of time, just used it in a way that resulted in a net loss of pounds.

WI: -0.5kg, Exercise: +60 345/1350 minutes for November, Food: 70%op, Read my Advantages and Responses: yes

11-09-2010, 06:14 PM
Dear Coaches

I woke up this morning with a splitting headache. This is highly unusual for me. I found a pill to take and came downstairs. The headache just grew and grew until I was really nauseous. I went back up to bed and DH was still in it so I pulled the covers up and with my head throbbing and my stomach churning I added to that tears. Usually crying relieves my stress it; just made it worse today. Right before I got up this morning my mind was filled with these thoughts:

-how am I going to tell my mother I'll be gone in a month

-it's going to be hard to reconcile to myself that I have to go to toronto so I can't be around or my mom -what difference will toronto do for me -it's more of the same and worse as I rip upl all my ties here

-i'm never going to make it in toronto i may as well just live in the suburbs and quit doing my art; i'm too old too fat too ...... everything

-how are we going to get a new place anyway? you need first and last month's rent-we don't have that-we'll be waiting until january to get a place moving on new year's eve or something ridiculous Dh will be gone I'll be doing all the packing and then we'll have to move all our stuff by ourselves

-DH has holidays right before xmas and we'll probably be spending them moving and not relaxing. we have had TWO days of holidays together all year. once he starts his new job i won't even see him he'll be working so much let alone trying to get him to take time off -- i'm really on my own here

These were the thoughts I woke up with and they wouldn't leave me (they are still there but quieter right now) I expressed some of them to DH before I jumped up to go sit by the toilet to cry and dryheave. NEVER have I been so physically mentally and emotionally upset all at once like this morning. I went back to bed-DH got up-and I took a "nap" of 6 hours.
I feel completely shut down. My headache is lingering and I am about to get ready to go teach my drawing class. Getting out and moving around will be good for me but I am still on the verge of tears. I left class last week telling them this week I may have news of our overseas move. I STILL have no final news as The Boss hasn't called DH to talk yet today as promised. Maybe that won't happen today. I did impress upon DH to find out about $ for moving/movers, an advance of $ so we can find a place to mve our stuff to. DH and I are too old to be hauling our crap up and down stairways or whatever.

I'm trying to look on the bright side but I'm not very happy about any of this today. Maybe things will change once we get some facts. It's all just stress and anxiety right now For all I know The Boss could call and say we are going to the Isle of Man. Right now, I'm not sure how I would take that--I'm not sure I want any change. :(

Foodwise credit: no sugar yesteday and none so far today.
Wii fit? None.

Thanks for reading.

11-09-2010, 06:39 PM
onebyone, :hug: what a difficult time :( I wish there was something I could say :hug:

11-09-2010, 09:00 PM
A good day with Beck behaviors food and exercise OP. Credit Moi.

I have been reporting on my star gazing in the bright, clear, impossibly warm Nov. nights that I have been savoring. Last night ~10:30 p.m. I got a call from my sis, reporting a star twinkling that she had never seen before, and when viewed with binoculars, it was green/red/twinkling. She did a great job locating it for me from our mutually understood position of the Seven Sisters. I had no trouble finding it or seeing it twinkling red/green in my binoculars. (don't have a telescope, but a great gift idea for Xmas!)..She is even more "Mother Earth" than I am, but also a real internet holdout, so I did the heavy lifting of googling it and identifying the star as Capella. Way cool. Way cool.

Now I know why my dad used to take the family hiking in the November evenings after milking. It was a very enjoyable family ritual..all of us and the family dawg trampling along outdoors all bundled up in the brisk November night time air. My dad could make an event out of nothing more than *that.

Just tonight I heard the reports of the "missile" mystery on the west coast.. glad we identified this heavenly body.

Got an email message from Nutrition Action to contact my senators to support the first FDA Safety reform in many, many years, and way overdue. It is the FDA Food Safety Modernization Act. Even though I *know my two senators support it, I just *know, I complied and called their offices. Felt good to *know I have two senators who have those values. Now if I only had a governor...*sigh. Only in Minnesoda. Does it have to be this hard???

Best to all my Beckmates.

11-09-2010, 09:56 PM
Confession time. I had good intentions, but didn't read my response and advantage cards so I guess I "forgot", and faltered. I felt a hungry sick feeling from eating the yucky stuff I ate the day before (cookie related, I'm putting it behind me) The churning belly feeling had me eating something carby in the evening.

I am just unplanned, I am destined to fail unless I have a plan (as to what I am gloing to eat)


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

grouse- yay for dealing with the binge trigger. I know that trigger (eating a bit more than planned) very well and it is a toughie.

MinniePaul-it is so true that being tired is a trigger. Good for you for recognizing it.

BillBlueEyes- your lunch sounded excellent. Sure beat the tuna sandwich and salad I had. LOL. Need to remember that a little variety goes a long way.

Beverlyjoy-credit for resisting the candy at the PT office- really they should know better. LOL. Your thoughts about our Beck place were very welcome. We do care and I am so happy I found everyone here to share this struggle with. Thanks for the advice on the wandering mind during meditation. Mine is an out of control brat. I just keep trying to get back to the breathe each time I wander- about a million times in 15 minutes. It is amazing how much is whirling around in your head.

gardenerjoy- your book sounds really interesting. Wow-so much time on your healthy pursuits. I don't doubt your stats. But then again, look how much weight you have lost. Maybe the maintainers have some ideas about how you fit in all the self care into real life. A minor thing but I have been thinking about stocking up on a bunch of frozen dinners for both home and work to ease up on the meal prep at least a couple of times a week. I am also finding the time commitment huge.

onebyone- so much to deal with and so many really hard challenges. Sending you a big hug.

maryblu-so cool about seeing Capella. You are inspiring me to go outside tonight and spend a few minutes looking up. It is fantastic here- and supposed to be 16 C tomorrow. Awesome.

BelovedK-all you can say is oh well and move on. Don't let it derail you.

For me, another day on plan. I meditated again tonight for 15 minutes. My mind is crazy-busy. It is going to take some time to settle it down. But I am so happy I am doing this.

Credit today for:

:sunny: weighing in

:sunny: walking 30 minutes with DH

:sunny: doing weights

:sunny: eating healthy and on plan

:sunny: planning tomorrow

:sunny: resisting chocolate at work

:sunny: reading cards

:sunny: checking in here

:sunny: meditating 15 minutes

Take care everyone

Nature Girl
11-10-2010, 12:38 AM
I'm way too tired to post here but I can't go another day without or I'll give up again. Work is exhausting, DH's job comes and goes, a family friend's daughter died. And my "just do it" trainer wants me to eat fruit instead of Blizzards--she swears it is just as tasty!!.
Yesterday: ate OP except for one giant calorie (DQ) slip. Planned all food, then wrote it down. Read my cards (in my datebook). DH brought the Nordic Trak in--it is ready to go.
Today: Didn't plan ahead, but ate OP at breakfast, only ate half my lunch salad because by 4:00 I gave up on snatching bites between students, had a small glucerna bar instead of indulging when I gave up on lunch, cut my Taco del Mar burrito in half before starting to eat to take 2nd half home for tomorrow's lunch. Cardio for 25, no strength because of 'pep talk' meeting with trainer.
Tomorrow: meals already planned, committment to 8am :p cardio at gym; will watch for NO CHOICE and IS IT EMOTION OR EXHAUSTION cards when I crave something. Good news: I don't have to get up at 5:15 to grade papers:carrot:

11-10-2010, 01:14 AM
I've had a really good few days and I'm going to let myself be proud of me. Yay, me! I'm not perfect, but I've made a few good choices these last few days.

-saved money by vaccuuming and dusting the inside of my car. Movement = exercise, right?
-chose to stop running errands on Sunday and cut my list down to just 2 stops (as opposed to the 5 listed stops that would have resulted in overspending and lots of temptation). This gave me more time to stay home on a rainy day and devote my time to cleaning up my space and making home life a little bit more comfortable. A step towards improved health.
-put on my workout clothes first thing in the morning to walk my dog before getting ready for work (rather than get ready for work and then panic that I didn't make time for my own needs to "get moving").
-and my credit for today was walking by the candy jar at work twice without taking any. The best part was my thinking though. "I don't like the way the sugar in the candy makes me feel after I've eaten it". Usually after sugar intake, I feel lethargic, tired, unfocused, and not able to function. I can thank diabetes for that, I think.

This adjustment is HUGE for me. I feel really good at this moment that I've been able to have more positive and productive thoughts. My old patterns are usually full of self criticism, hatred, and defeating thoughts that would send me down spiral. Right now, I feel hope. I'm pleased.

11-10-2010, 01:47 AM
Hi everyone,

It was a good day for me today. My credits:
-Biked 2 hours
-Ate everything sitting down
-Didn't eat everything I had planned to eat for dinner because I was starting to feel full, even though I really wanted to keep eating
-Read my ARC/response cards, and made a few more

Still having to constantly remind myself to eat slowly. I like eating fast! I don't know why; food lasts longer and I enjoy it more when I eat slowly :-/

MinnePaul: I discovered the same thing yesterday about being tired - I was fighting the urge to eat all morning and I didn't know why because I wasn't feeling anything and I finally figured that I was just tired, so I took a nap. When I woke up, my urge to eat was gone.

11-10-2010, 08:58 AM
Diet Coaches/Buddies - Planned events changed so that instead of going to a friends house for a simple soup diner, I found myself at Whole Foods to buy soup for DW and I to eat at home. Bad Idea - at Whole Foods while hungry! Did quite well on the soup, a chicken mixture called something like Aztecia; CREDIT moi. However, the FREE samples got me: cherry spritzer with a fermented cherry in it, a scallop wrapped in double-thick bacon, two types of grilled winter squashes with cranberries, pumpkin pie ice cream with a Belgium wafer, pecan pie, and double cream French cheese on a cracker. I did turn down a few pastries that looked fine, a minor CREDIT moi for that at least. Whole Foods and I are not a match made in heaven.

maryblu - Just loving how you see the stars singing in the cold night skies of Minnesota. Neat that you saw a Capella.

onebyone - Sending <hugs> and supportive thoughts as you face, all at once, the tidal wave of all the most negative aspect of the upcoming changes in your life. Some are certainly real, and will be challenges for your most creative side to meet. For some it might be helpful to do a read through Beck's day 26 where she talks about reviewing our projections. For me, it's tough when the stuff I'm facing is real because I tend to load it up to its negative max. Good luck facing it all and finding your path. You've faced tough stuff before.

CeeJay - Yay for another day on-plan, with Kudos for such a nifty list of credits, including, "resisting chocolate at work."

Joy (gardenerjoy) - 168 Kudos for having the courage to collect hard data to examine how you spend your time. That's just fantastic. I think Beck minimizes the time it takes to switch to a healthy lifestyle with planned eating, planned exercise, and following the Beck strategies. I agree that's it's worth it, but it is something like becoming a giant insect - you gotta change the way you see things.

"As Gregor Samsa awoke one morning from uneasy dreams he found himself transformed in his bed into a gigantic insect." - [Franz Kafka, The Metamorphosis (1915)]

Beverlyjoy - Every minute on the stationary cycle is exercise; Kudos for acknowledging that. Yep, "how are you?" means Tell me something positive, briefly, so I can tell you about ME, LOL. Sending supportive thoughts for the reality of facing your reality - with Kudos for having the vision to see that 2011 is, indeed, coming.

julzchiki - Oh Yes, Kudos for giving yourself credit for steps taken; that's what the Beck strategies call for. My take is that steps like, "vaccuuming and dusting the inside of my car" is just how we make the changes to our lives.

Nature Girl - Ouch for the pains in real life; sending supportive thoughts for dealing with the loss of your friends daughter - that's a tough one. Kudos for being planned and prepped for tomorrow.

grouse - Two hours is a lot of biking; Kudos. Great that you noted that you were feeling full, and then stopped. For me, that's still a skill I'm working on.

BelovedK - Ouch - "unplanned" can do that. Do you have a plan for today?

Readers - day 42
Practice, Practice, Practice

Also, recognize that rough patches are TEMPORARY. You'll soon be glad that you persevered, especially as you're getting compliments, fitting into clothes you couldn't fit in before, and seeing the number on the scale go down. I promise you that even if it doesn't feel worth it at any given moment, it will soon!

The Beck Diet Solution, pg 266.

11-10-2010, 10:04 AM
Good Morning Coaches

I woke up feeling better today. I felt better once I got to my drawing class and had to focus on their challenges and frustrations not mine. Plus here is an activity that *I* do. Not DH, not The Boss, not anyone but me. I'm the drawing teacher and my students are working hard and getting better and a couple of them are falling in love with Art. It makes a body feel good. Credit moi for allowing the good feelings in.

I spent all yesterday sugarfree until... I got off the bus and on my way to class I went to Starbucks to get a coffee.. Walking along I kept thinking "half-decaf? All decaf? Wonder if they have a favoured coffee tonight? What size do I want?" I get in there and it's all red-themed xmas holiday festive and the menu is promoting exotic new-to-me (a HUGE trigger of DESIRE for me) and the barrista says, "Peppermint Hot Choclate?"
I shake my head no.
"Pumpkin Spice Latte?"
I shake my head no.
"I really want a coffee, " I say.
"Peppermint Mocha?"
"ok. A big one."
"Yeah you know you wanted that one. Peppermint Mocha Venti! That will be $5.89."
OMG I just bought SUGAR and I had to break my $20 to get it and I could have bought a sandwich for that price.
I felt like a sucker.
I did enjoy it. It was very tasty. But a one-time thing. Apparently I was suggestable last night.

So I was still sugar-free 90% of the day. That's a credit and the mocha did not spill over into continued sugar consumption so CREDIT for that.

I did discover the joy of the cut-up apple yesterday. I took the time to cut apple pieces off my apple and lay them in a dish and gee. The apple tasted better than ever. It felt like I was special having a cut up apple. So I had two yesterday and just had one for breakfast. Very satisfying. Credit for finding something to make me feel special.

I weighed myself today: 280.8 :(
Whatever. Scale do your worst. *shaking fist* Who knows what you're measuring.

I have a challenge today of bringing something to the Farmers' Market Vendors' Pot Luck tonight. I'm going on line to see what I can throw together that is good. My friend is coming to pick me up and we're going together then after an hour we leave and go to the show opening for my friends who formed a ceramics group. I hope to get there before their vernissage ends! I also have a few drawings to work on for my drawing group meeting tomorrow. And I am aiming to gather together extra garbage today for garbage night. Lots of little things adding up to a busy day. It's all good.

Bye for now.

PS Hey Coaches! The library just emailed me that my 4 Day Diet DVD is ready for to pick up! Yay! Maybe I'll have a foodplan soon... I'll report in later. :)

11-10-2010, 10:32 AM
Hi Becksters coaches, buddies & friends. Yesterday was a healthy day. I am grateful. I got on the scale today and it showed a two pound loss from a couple weeks ago. :) I am so, so happy that the scale is smiling at me. We all know it doesn’t always show what we think we deserve.

I had many credits yesterday:
Planned/logged food
Wrote in my journal
Did my meditations
Left a bite each time I ate
Drank my water
No seconds

Today I would like to do the above and add reading my response cards & Beck book, really slowing down, and eat seated only. I’ve noticed that I am licking spoons while cooking. I had really ‘broken’ that habit and now it snuck back. I will work on it.

Billbe - ouch for the Whole Food sample gremlins getting you. They do have the best samples, bar none. That’s over…thank goodness and you can hop back on your plan. You are right….we all should try to avoid going to the store when hungry. The grocery stores are doing extra of samples lately…they want our Thanksgiving purchases.

gardener joy - your writing assignment is intriguing - it’s really similar to something Dr. Beck had us do. The time you’ve spent on preparing and eating food is eye opening. Time well spent, really.

Onebyone - :hug: I can hear the anxiety in your post. I am so sorry to hear that all these changes coming are causing you such physical and emotional symptoms. Change and transitions can be challenging. Writing about it here is good. Also…write about it at home. Try some deep breathing. It could help. CREDIT for staying away from sugar.
Today - I am so glad you are feeling better today. Let us know about the DVD.

Maryblu - your twilight gazes sound lovely.

Belovedk - sorry your tummy is talkin’ to you from the cookies. Yes..DO realize it’s over and carry on. I put the Beck tasks down in my journal - it can help to ‘check it off’ at the end of the day. Sometimes it helps. I agree - plan, plan and plan some more.

Ceejay - you said: Thanks for the advice on the wandering mind during meditation. Mine is an out of control brat. I just keep trying to get back to the breathe each time I wander- about a million times in 15 minutes. It is amazing how much is whirling around in your head. True, true, true & true. But, keep at it and it will get better. CREDIT for resisting chocolate at work. That’s major!

Nature girl - so glad you posted. You had many, many good credits! - especially cutting that burrito in half to take home. Well done. Maybe you need to make DQ a non-negotiable place to go. Good planning for today. Sorry to hear of the death of your friend’s daughter and the uncertainty of DH’s job.

Julzchiki - so glad you posted with your news of good credits! It’s always major to me when anyone can pass up candy anywhere! You said: I feel really good at this moment that I've been able to have more positive and productive thoughts. That is a wonderful result of working Dr. Becks techniques. Glad to hear this.

Grouse - kudo’s for those many credits - especially actually feeling fullness ending your meal! I work hard on eating slowly too. Every now and then I will use my watch and wait for thirty seconds between bites - at a meal. It really helps put the time thing into perspective.

11-10-2010, 11:32 AM
My freaking out about time improved during the day yesterday, in part due to another exercise from 168 Hours -- List 100 Dreams. I fully expected to list 10 lifetimes worth of dreams (and, when I was younger and did this sort of exercise, I did), but I seem better equipped these days to see happiness in what I have right now and more happiness in tweaks to that instead of huge changes. So, my 100 Dreams didn't make me feel overwhelmed at all -- they just made me happy to think about them.

WI: -0.05kg, Exercise: +50 395/1350 minutes for November, Food: 80%op, Read my Advantages and Responses: yes

onebyone: sending hugs. Also a reminder that any rational person would be freaking out under the circumstances that you find yourself. Don't listen to the mean things you say to yourself -- it's only part of the freak out! And try to get a little self-care in, whatever you can do that won't take much time or effort but will give you a moment to smile. Oh yeah (just read your new post), cutting up an apple for yourself--that's what I'm talking about. Go you!

maryblu: cool finding Capella!

BelovedK: yep, planning really helps!

CeeJay: yay for all of those credits!

Nature Girl: so sorry about loss of your friend's daughter, that really affects everyone in the orbit of that family, including you. Take care of yourself. LOL at the directive to eat fruit instead of Blizzards! Try honeycrisp apples -- that's working for me right now. Also, it will save you time! It takes much less time to grab an apple off the counter than it does to go out and get a treat.

julzchiki: yay for all your credits! And, double yay for giving yourself credit when it's a new pattern for you!

grouse: good job noticing that you enjoy your food when you eat it more slowly -- that recognition will probably help you do it!

BillBlueEyes: thanks for the Kafka quote -- absolutely perfect!

Beverlyjoy: yay for the good news from the scale (and for keeping your perspective about that),

11-10-2010, 06:37 PM
Hello My Beck Buddies!
I hope you all are doing well. I will be back late tonight or tomorrow to catch up with personals.
On the weekend I did have some wine which threw me off on tracking my points. However I made sure I added extra workout time in the morning on Sat and Sun and did not deviate from eating OP. Monday I jumped right back to tracking points and scheduling the day. This is a huge step for me and I give myself kudos and credits.
Wishing you all a great day!

11-10-2010, 09:23 PM
Hello Beck friends:wave:

A quick check in here, too. I've been busy with Mom duties. I drove her to a Dr. appt, left here at 730am and just got home.

onebyone, I am glad to hear you had a better day, today. I've been thinking of you, "one day at a time".

BillBlueEyes, I went to Whole Foods today and cruised the whole store-not one single free sample to be found except a cup of coffee at the front door.

I look forward to getting back in the groove. OP today
No free samples at Whole Foods (HAHA)
Can't think of much else-just spent the day driving and refraining from eating. No exercise, either. Tomorrow morning I'll walk.

Take care everyone!

11-10-2010, 11:20 PM
Hello to All: Just a quick check in tonight.

Nature Girl- so sorry to hear about the loss of your friend's daughter.

julzchiki- glad to read this: Right now, I feel hope. I'm pleased.

Beverlyjoy-yay for a happy day and 2 pounds gone.

gardenerjoy- how wise to see happiness in right now. Cause really, that's all we have for sure.

BillBlueEyes, grouse, onebyone, McKt and Lexxiss- waving hello.

For me- a bit of a challenging day. Went out to lunch with a coworker and ate a chicken burger- that is not using the old resistance muscle. DH and I then went out for dinner with friends. I did much better by ordering a big salad. So even though not a perfect day, it could have been much, much worse.

Did not feel like meditating tonight but made myself. It was a rough go- felt uncomfortable and my mind would not shut off at all. Oh well, I am going to keep at it.

DH and I will be going to a Remembrance Day service tomorrow in honour of his brother who served and died in Afghanistan. And to remember all the other men and women who have made such a sacrifice.

Peace to all.

Nature Girl
11-11-2010, 12:41 AM
Credits today:
Got ready early, went in in "my P.E." clothes, and did a 30 minute workout before work.
Three torture machines/10 minutes each; thought I would quit early but made it to my goal!
The only thing I ate standing up was an apple, and it was OP.
The famous burrito half made a fine lunch, with only a kiwi to go with it.
Made it through crazy at work w/o eating to feel better.
OP dinner when no one else was in the house; only myself to be accountable to
Reading, posting and planning tonight, no matter how tired.
Tomorrow: my DD & I drive 150 miles to the memorial service; this young woman and my daughter grew up together. Her parents lost their oldest daughter at age 11 to leukemia; what will we even try to say to them tomorrow???
I am thinking of how I can stay at least close to OP traveling, at a memorial service & reception, and at the hotel afterwards. It may be a matter of cutting my losses and trying to make reasonable choices; the important thing is not to dive into a frenzy of emotional eating at a time of such strong emotions.
The one thing that is keeping me together right now is that after Thursday, I will spend the rest of the weekend with my family at the ocean. I am looking forward to the calming, restorative peace of that time after all of this grief and stress.
Thanks for listening! As I get stronger and more into the routine I will enjoy doing personals; I do read each person's posts carefully and think about you throughout the day.

11-11-2010, 02:03 AM
Hi all,

Just a quick check-in for me tonight. I got a fair amount of reading done today. I had class till 4:30 today and it was already dark when I was walking home. Blah.

Foodwise, things have been going okay. I haven't been good about reading my ARC cards and making conscious efforts to do most of the skills I committed to doing. So I need to refocus and recommit.

We had a thunderstorm today (in Minnesota in November, unreal). I hope that the weather stays nice for a while longer. The later in the year winter starts, the better. Maybe snow around December 23rd with an early thaw say, early January?

Maryblu--I just had to tell you that I grew up on a dairy farm too!

Hope everyone has a good day tomorrow!

11-11-2010, 05:44 AM
Diet Coaches/Buddies - Did OK at a pot luck at my reading group, CREDIT moi, mostly because this group tends to bring healthy foods - so it's easier than most pot lucks. I did skip some store bought, but top shelf cookies, including my favorite, oatmeal raisin; CREDIT moi.

Second day in a row without planned exercise. I had planned to do no planned exercise, a small comfort, LOL. Tomorrow is another day. But at least today is the day I tick my maintenance counter - another month on my journey; CREDIT moi.

onebyone - Many Kudos "for allowing the good feelings in" - the ultimate in taking care of yourself. LOL at your Starbucks dialog; if you ever get tired of the visual arts you should write. Yay for libraries.

CeeJay - Sending supportive thoughts as you and your DH honor his brother who served and died in Afghanistan.

Joy (gardenerjoy) - What a nice report on growing up to a place of contentment with your current self; Kudos for getting there.

"The human race, to which so many of my readers belong, has been playing at children's games from the beginning, and will probably do it till the end, which is a nuisance for the few people who grow up." - [G. K. Chesterton, The Napoleon of Notting Hill (1904)]

Beverlyjoy - Once again, I admire, "Left a bite each time I ate." I am so jealous that you can consistently do that. Ouch for habits that creep back in - insidious little buggers.

Debbie (Lexxiss) - That was a long day; Kudos for your daily efforts as a care giver. And Yep, Kudos for eating no samples at Whole Foods, with no points off just because there weren't any, LOL.

Nature Girl - My heart aches for your DD and the young girl's family. I think you are right on with, "cutting my losses and trying to make reasonable choices" - for some situations, survival alone is a sufficient goal.

KAM (McKt) - Yep, HUGE Kudos for "I jumped right back" - the thing that matters.

MinniePaul - This suddenly seeing darkness in the afternoon does hit hard. My prejudices are that Minnesota is covered in snow by now; is this unusual for you?

Readers - day 42
Practice, Practice, Practice

The next two chapters are just as important as the ones you've just finished. You'll learn how to determine a comfortable weight that you can successfully maintain for a very long time and what you need to do to make sure you can sustain that weight. Once you finish these chapters, you can feel confident that you now think and behave like a thin person - and will continue to do so for the rest of your life!

The Beck Diet Solution, pg 266.

11-11-2010, 10:07 AM
Hi Beckies - yesterday was mostly good. PT went well. I burned 20 calories on the recumbent bike. I did a different machine that gave me a sore back when I got home. Not horrible...soreness - so I iced it(but, this morning it is very sore - I am trying not to freak out). I put on my stress 'hat'yesterday and ate off my plan in response. Darn it. I must get this worked out. I did however, stop extra eating after dinner time. Credit. It's what I must do for my reflux.

Thinking of my dad today - a brave WWII veteran and DH , a veteran too. Thanks to them and all the brave men and women that serve now and have served in our armed forces for our country.~~ We have hundreds of WWII slides IN COLOR - that my dad took. It's amazing to see that war in color...because most images are only seen in black and white. My dad was an amateur photographer. He took these photos while on active duty as a Lieutenant. In a foxhole, he developed the film in his helmet & some how and sent them back to the states after developing them. He made them into slides when he came home. We have contacted different places to see if they want them for their archives. The reply is that they are being inundated with all kinds of WWII memorabelia as these veterans are of an age to be passing on. I think it would be an interesting book.

Today I will concentrate on my Beck tasks and staying strictly on plan. I am going to pick up my mom - get Wendy's salads and eat them here.

I'll try to come back later for personals if possible.

11-11-2010, 12:21 PM
I'm planning for a healthy day today. Food and exercise both mapped out. *credit* I spent an hour in the kitchen cleaning and organizing this am. *credit* for recognizing how many times I initiate tasting then refrain. :cp:

I'm going to try to catch up on some personals. I've been reading carefully but sometimes am just not organized enough to respond. INSERT Sometimes I have to take care of myself before I respond.*credit* for acknowledging self care. I appreciate every word that you all take time to write here.

BillBlueEyes, yay for reading groups who bring healthy food. I planned no exercise yesterday, too, and it just didn't seem right. Kudos on completing another month of maintenance!

MinniePaul, I'm agreeing with you on the winter thing...I love spring and have enjoyed our late fall. Good for you , recognizing the need to refocus and recommit. It's one thing which is good not to procrastinate! I have come to a similar conclusion regarding adding a high calorie/high fat food such as PB in my green shake. PB does have great nutritional benefits, but I'd rather have it portioned with an apple where I have the opportunity to enjoy it.

NatureGirl, planning ahead for your trip during this emotional time is really helpful. Take care. I hope you find your ocean soon.

CeeJay, :hug: thinking of you and DH's family as you all honor his brother. Great job getting back on track the very next meal you had yesterday.

Kam(McKt), great credit, recognizing your huge steps as you progress on your journey.

gardenerjoy, I am enthusiastically reading your observations regarding delegating time. Thanks for taking the time to share. I'm always looking for creative ways to be more efficient , especially in the kitchen. Part of my efficiency is about being less wasteful with food. I miss seadwaters, too.

Beverlyjoy, remembering my dad, too, who was trained as a photographer during WWII. My family spent time at Patterson AFB in Dayton. We have scads of photos, too. A book for your family members would be nice.
When I read your observation regarding licking the spoon again it occurred to me that it is really a red flag for me now, reminding me of the bigger picture. Great that you notice. Belated thanks for the acknowledgment of my (usually) loving approach with DH. When you mentioned how you try to stay/act positive with everyone in the real world, I agree, many folks just really don't want to know. You all understand that my real life frustrations are connected to my food sanity and I appreciate your willingness to listen. BTW-you asked if I was "moving". I have 2 homes-one, where I am now, is a block from my mom, and the other is 130 m. West, a mile from my favorite pool. I am making an effort to excel here.

onebyone, great observation as you enjoyed your apple! Kudos for being totally present for your drawing students. As to Starbucks, I have an automated drink there, since I understand that it is their job to sell me the expensive (and high calorie/sugar) drinks. When they give the "sell", I say, "Sounds great!, but I'll have a cinnamon dolce/skinny, no whipped cream." I find that drink very satisfying (much less expensive) and more in line with my plan because I find sugar triggers sugar.

grouse, great credits from your last post; biking 2 hours, eating while sitting and stopping when recognizing "full".

julzchiki, such a milestone, letting yourself be proud of yourself. Hope is such a positive space I believe it's seed is sowed inside ourselves and grows as it is fed with positive reinforcement.

BelovedK, you said, "I am just underplanned". Me, too. Every day is a new opportunity to work on our "planning" transformation.

maryblu, you said, "A good day with Beck behaviours food and exercise OP. Credit Moi." That just about sums it up. Yay!

Woodland, :wave: from your West side. I'm wondering how you are faring with our winter weather. It is snowing now with the sun peeking through from the East.

Friends, I've been working on other tasks this AM while catching up with all of you. I have my 1.5 m walk in *credit*. For me, focusing on me takes extra time…..time that I gave to others before myself for a great many years. I'm grateful to have the time to practice my healthy habits. Now I'm off to help my Mom. *credit* for both.

11-11-2010, 12:42 PM
Hi everyone,

This morning was weigh-in day and I was pleasantly surprised with a 4 pound loss. Also, yesterday made 3 weeks without binging, which is a huge accomplishment.

I haven't noticed a difference at all, so I took measurements this morning and I've lost 2.5 inches from my waist, 2 inches from my hips, 1 inch from my arm, and 2 inches from my thigh.

Credits for yesterday:
-Ate 100% on plan
-Ate slowly while sitting down
-Read ARC/response cards
-Went to the gym even though I didn't feel like it
-Made it 21 days without binging/emotional eating!!

Beverlyjoy: Thanks for the idea about using a watch to time 30 seconds between bites. That definitely helps!

11-11-2010, 01:32 PM
Hiya Coaches,

Sounds like we are all reluctantly settling into the cold weather routines: shorter days, variable weather. Lexxiss, yes, we got snow overnight and it continues a bit this morning. It's fluffy so not a major problem. Just different and new (again!). :snowglo:

I'm doing ok on program. Lately dealing with issues and trying to use the 7 question technique to work through them. Just as it helps with food cravings to name the emotion, I'm finding that doing the same for issues is very helpful. Plus, it feels a little like 'self care' to deal with issues a bit differently than I have over the years.

This week I want to figure out how to get walnuts into my meals. I think they might go well in my barley dish - something to try !!

Take care coaches, and stay strong (and warm!),
:brr: :snow4:

11-11-2010, 01:36 PM
Forgot to weigh myself this morning. Odd.

After saying I am just about cured of cravings of particular foods last week, I'm experiencing just that this week. Yesterday, I couldn't figure out what I was craving. In the past, that would be an excuse to just start eating until I figured it out or got so over-stuffed that I didn't care anymore. Credit for not doing that.

The craving is still here this morning and I finally figured out what it is -- peanut butter and mayo. My own weird childhood peanut butter sandwich (does every kid have one of those?). Unfortunately, as an adult, I discovered it works just as well on warm brown rice--the ultimate comfort food for me. And that's what I'm craving.

I was several months into this journey before I gave that up. It's a dish that meets all my criteria for natural, homemade, and wholesome. But, too much fat and, obviously, too much of a trigger. I no longer eat either mayo or peanut butter unadulterated. I put what I call cheese spread on bread -- 2 parts yogurt cheese, 1 part mayo. Peanut butter mostly gets used as a sauce ingredient, although it's pretty good mixed with yogurt cheese, too -- but more trouble since it takes a food processor to make it. Maybe I should make that peanut butter spread to see if it would answer my craving without catering to it.

Thanks for listening.

WI: N/Akg, Exercise: +40 /1350 minutes for November, Food: 80%op, Read my Advantages and Responses: yes

Thanks, Beverlyjoy, for the description of your WWII slide collection and your response on a similar topic, Lexxiss. I've been reading lots of little veteran's day reflections today and those are my favorites!

Hello to everyone else!

11-11-2010, 03:31 PM
Good Morning on this Veteran's Day Holiday. In reading peoples post over the last two days, I understand that many of you are facing an emotional few days whether remembering past loved ones or facing those who are in mourning - like Nature Girl. I can tell all that six months ago I had absolutely no idea how to go to a memorial, reception or even simple family get together without automatically giving myself permission to eat everything in site. I simply couldn't experience emotion without Friend Food right next to me. Reading Beck's cards (like MinniePaul) have really made me conscience of this pattern. I know that the craving is not hunger; I know that not eating is not depriving it is actually nuturing; and I know the the CRAVING WILL END. Things still aren't perfect but I can honestly say most days are OP.
I haven't checked in for a few days. No excuses. Trying to find balance. I have lost another pound and have successful tipped that all important scale of having lost more than I now need to lose. I am on the downward slope. I have not been this thin since freshman year high school. I am determined to face new territory with courage and solid habits - like checking in.
BBE: Congrats on Maintainence milestone. Statistically speaking, you are an anomaly in weightloss and I am glad for your example of success. I consider you my Pocahontes leading me into uncharted territory.
Onebyone : the "sliced apple" thing hit me. It was my first awareness that food that wasn't processed could be spectacular.
Beverleyjoy: I hate it when someone reminds me of a sneaky habit creeping up. Now I have to look at my spoon licking behavior. Thanks for the honesty.
Ceejay: when you find the mind shut off switch let me know where it is.
Lexxiss: Congrats on catching up on personals. I face four days of no participation and it seemed intimidating. But I know the time spent in this process pays off big dividends.
Grouse: congrats on weightloss.
Woodland: My husband is a walnut farmer. I am a big fan of the nut. It is by far my favorite "fat"exchange. very satisying.

country kitty
11-11-2010, 06:24 PM
Hello, may I join you? I read the books this summer, got off track, and am trying to take care of *ME* by working through the workbook now. Today is day 1. I give myself credit for stopping the bingeing I have been doing the last few weeks, and getting back on track!

11-11-2010, 06:50 PM
Hi Coaches

A brief check-in here as I prepare to go out to the first meeting of the Ottawa Printmakers' Collective. The agenda for this first gathering seems massive. We'll see how far we get. My *bonus* for getting myself out of the house and on the bus to go downtown is to stop by the Sephora cosmetics store and pick up my *free* birthday gift! I think it's a mascara but it could be that and something else too... I used to love makeup but since gaining so much weight I've just stopped trying. Silly as I do ahve the proverbial "pretty face" though the double chins are now one too many and MUST GO.

In time coaches, in time.

Credits today for:

weighing in: 281 today :mad: up again.
no sugar
reading up on weight loss and searching for a foodplan

I looked at my Volumetrics book again and this time it seemes do-able. I will read a bit more and see if I'll try it. No luck getting The 4 Day Diet DVD today as the library was closed for the day due to Remembrance Day. I am just so off schedule that I completely forgot and found myself staring dumbfounded at the locked library door. :doh: Will try again tomorrow to pick that book up and another one called 50 Ways to Comfort Yourself Without Using Food. Title promises me coping strategies. If it lives up to the title that will be good. I will report in when I get it and read it. So far the book Win the Fat War:145 Real-Life Secrets to Weight-Loss Success is proving to be a more in-depth book that I thought it would be. In particular the very first success story got me.

I'll come back and tell you more but I better go or I'll be late!

Later Coaches :wave:

A big PS: so on my way out the door DH was chortling downstairs so he called me down to "read this email!" It was an update on the goings-on within DH's company and in it they listed the promotions and new hires and there was DH listed as starting Jan 1 in a position that is on the Isle of Man and not in Toronto but we haven't heard anything yet about the final outcome for DH so I took it with a grain of salt. we're still waiting to hear from The Boss over it all. As DH said "the left hand doesn't know what the right hand is doing." more to come...

11-11-2010, 06:51 PM
:welcome2: Country Kitty!

Glad you're here and I look forward to your posts! Super BIG CREDIT on stopping the binge eating and getting back on track!

11-11-2010, 07:46 PM
Hi everyone,

It feels weird to jump into this high-energy thread but here goes... i heard about Dr. Beck's books a few months ago in passing and ordered the book this past week (i am reading the new version - the green 'the Complete Beck Diet for Life'). i've just started reading the book and hope to start working through stage 1 over the weekend. i am hoping for coaching/support from this group, as you seem to be providing :)

> question for all the alumni in the group: is it ok to start with the Beck's second book which seems to be the updated version, or would you recommend starting with the pink book, or are both equally good options?

> lastly, does anyone here diet coach/buddy off-line - ie: with another individual through email for example to provide more accountability and daily follow-up? the forum is great but a little busy. i'd be interested if anyone would like to buddy up via email for daily communication :)

> i have to admit that i found the diet she outlines in the green book to be quite time intensive. as a graduate student working two jobs and living at home, i think it will be a challenge to make my own meals and keep up with the exact calorie proportions she sets out. i remember reading somewhere that in the pink book there was no specific diet to be followed, but we were simply to eat in a healthy/balanced way according to our planning, which might be easier for me. any thoughts?

thanks and looking forward to your wisdom :)


ps - special 'hello/bonjour' to the fellow Canadians and Ottawans around :)

11-11-2010, 08:34 PM
Hi-I saw the Beck book mentioned on this thread and decided to buy it -the pink one. In particular I am dealing with over eating at night. The book has been helpful. I knew I was not feeding physical hunger but something more complex. Last night was a credit - I had a planned snack - and not the endless grazing. I have enlisted the help of DH. We are doing a crossword puzzle together like we used to do years ago at the time I'm usually eating. Have to do the same tonight. Looking forward to it becoming a habit. I'm kind of "white knuckling" it now. I was rewarded with a one pound loss on the scale this a.m. Thanks for listening! Dee

11-11-2010, 11:43 PM
Just a quick check in tonight.

DH and I went to the city to attend a Remembrance Day service. It was a difficult thing to do but it did feel good to stand with others and pay tribute. What really connected for us today was watching the CBC special documentary "We Will Remember Them" which honoured the Canadians who have died in Afghanastan. They focused on a number of our fallen soldiers and showed who they were and what they meant to their families. When my DH's brother's picture was shown, it was just too much. I am so glad the CBC told their story today-- it really meant a lot to us and I am sure to the many families watching.

I have a good list of credits today. I ate sanely at lunch at the restaurant, I did my weights, I checked in here, I weighed in, and I meditated for 15 minutes.

Have a good Friday

11-12-2010, 06:45 AM
:welcome: country kitty :welcome:

And, on the occasion of your first post, :wel3fc:

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

And how did you find this Beck forum on 3 Fat Chicks?

11-12-2010, 07:02 AM
:welcome: redy4chng :welcome:

And, on the occasion of your first post, :wel3fc:

Neat that you heard about Dr. Beck's books "in passing."

How did you find this Beck forum on 3 Fat Chicks?

11-12-2010, 07:04 AM
:welcome: deelee10 :welcome:

And, in case you didn't get one of these during your month here, :wel3fc:

Neat that you heard about the Beck books from this thread, itself.

But, how did you find thist hread on 3 Fat Chicks?

11-12-2010, 07:12 AM
Diet Coaches/Buddies - Lunch was provided at a working meeting. I had a chicken topped salad with minimal dressing and ... I left the croutons; CREDIT moi. That felt good since I'm not yet skilled at leaving food, and I do love the taste of restaurant croutons - soaked in butter that they are. Also skipped the chips, fresh baked cookies, and liquid calories. The cookies were a bit difficult since the guy sitting next to me make three trips back to get more. In his defense, he was one of those hyper types - tall, uber lean, and possibly going for the cookies just to get up and move during a long meeting.

Felt good to lunge through my gym, CREDIT moi, walking home in the dark.

onebyone - Ouch for a trip to the library to find them closed. Looks like you have several opportunities in mind for your eating plan. Kudos for your equanimity facing the ambiguity between the Isle of Man and the Isle of Toronto. Looking forward to your report on the 145 Secrets.

CeeJay - Congratulations for going through the emotions of Remembrance Day with your DH. With Kudos for eating sanely in addition.

Joy (gardenerjoy) - Wow for "peanut butter and mayo" - with joyful thoughts about childhood culinary creations. Kudos for standing down your cravings, when the obvious choice is to indulge.

"Mrs. Dalloway said she would buy the flowers herself." - [Virginia Woolf, Mrs. Dalloway (1925)]

Beverlyjoy - Ouch that "very sore" continues after your exercise; Kudos for taking care of it with ice and moving forward. Hope your father's slides are preserved; there will be a generation coming along that never knew a veteran and would cherish seeing the daily life of a soldier.

Debbie (Lexxiss) - I appreciate that the caregiver in you recognizes that she has to take care of you also; caregiver burnout is so common. Kudos for refraining from tasting.

Woodland - Neat that you're using the Seven Questions Technique. There really is power in naming the issues; it reduces their size.

maryann - Such a powerful thought, "I simply couldn't experience emotion without Friend Food right next to me." Kudos for using Beck strategies help to counter that. [Smiling at the thought of Pocahontas - but seriously aware that maintaining a weight loss is uncharted territory, for which 3FC is a rare jewel for gathering up a few people who are doing it.]

My thanks to the walnut farmers of California, including you and your DH, for getting those luscious little guys into bags at Trader Joe's so I can so conveniently indulge. I'm never without a one pound bag in my pantry.

grouse - Congrats for three weeks in your grove, with Kudos for giving yourself credit for that. With extra Kudos for "even though I didn't feel like it." I like being reminded that not feeling like it is not an emergency.

country kitty - Oh Yes, do join us. Kudos for "getting back on track," for charging forth into day 1 of the Beck program, and for posting here. You're on your way.

redy4chng - Yay for jumping right in. It does seem a bit intimidating when everybody else seems to know each other, but that goes away pretty quickly. 1) Yep, starting with Beck green book, Diet for Life is just fine. Some people find it easier to follow with the five stages rather than the 42 days. 2) Yes, some posters here have off-line Diet Coaches. It's a stellar idea if you can set it up. 3) Even though you're reading the green book, feel free to take the idea from the pink book that you select two diet plans - a primary and a backup - and follow those. There is no magic in the list of recipes in the green book, just a nice alternative.

deelee10 - Your crossword puzzle with your DH is such a good demonstration of a Beck strategy; Kudos for starting out so strong. As you work on strategies like that, the "white knuckling it" feeling will decrease.

Readers - day 42
Practice, Practice, Practice
reminders to think thin

If you think ... I hadn't planned to eat this food, but I'm hungry. I have to eat right now!
Remind yourself ... Barring a medical problem, I don't need to eat. I just want to eat. But I want all the benefits of weight loss much more than I want the momentary pleasure of eating.
. . .

The Beck Diet Solution, pg 267.

11-12-2010, 10:01 AM
Hello Coaches

Credit moi: weighed in and saw 278.8. Sheesh. the past three days were 280, 281, 278. Did I do anything particulalry right or wrong? No, well actually I will take a credit for not freaking out and eating over an unpleasant scale reading, one worse than the next. Look! hahaha I can finally use this icon:

:rollpin: you you scale you!

That felt good.

I'll finally pick up my 4 day diet dvd at the library today as well as 50 things you can do to comfort yourself without food. I am in full :book2: research mode before I commit to a plan. Right now I am working no sugar. Haven't added the wii fit yet but I will. I did, coaches, get 8 bags of garbage out the door this week:encore: A tiny dent has been made re:getting ready to move.

Be back later for personals....

11-12-2010, 12:38 PM
Heavens, lots of new voices. Welcome to Country kitty, Redy4chng and Dee/lee10. I fiinished my last MFA application last nite. It has been a long, slow and Hungry process. Walking through fear of transperancy (I was actually formally declaring I wanted something) made it very difficult especially without my comforting ally, food. Credit Moi. Thank you to Beck. For the first time in my life I went through the fear and lost weight at the other end.
onebyone: I started my journey by buying new clothes and putting on makeup even though I gave the clothes away three months later because they were too big. I had to start feeling good about who I was in the present before the Bck program would work for me.
redy4chng: I did not do the green book. I liked the pink book because it allowed me to choose the diet that would work for me. I couldn't follow pink's food plan. The "Zone" is simple and time effective.
CeeJay: congrats on walking through the memorial with a measure of peace.
BBE: congrats on buffet event. The lean cookie man I am sure has his own cross to bear.

11-12-2010, 01:15 PM
BillBlueEyes, I didn't recall my DH zipping to Boston to sit next to you and eat cookies yesterday. You described him to a tee! Your story reminds me of home only meetings Seriously, what a great job resisting all those foods. I didn't recall the croutons we full of butter but rather some kind of hydrogenated reconstituted fat. Anyhow, they are surely a safer food when made at home.

country kitty, :welcome2: I'm working on ME too.

redy4chng, :welcome2: You jumped in here just fine. I'm fairly new, and it took me awhile to get to know everyone. I am one who had a diet buddy, and although it worked for 2 months our lives went different directions. I find these Beck folks to be the best coaches/buddies.

deelee10, :welcome2: I am also an evening overeater. I find Dr. Beck's guidelines very helpful as I resist the unplanned eating. Congrats! on your one pound loss.

grouse, congratulations on your monumental achievement! Great that you can celebrate with less inches and pounds!

Woodland, great that you are finding yourself able to use the 7 question technique with the issues you are dealing with. Perhaps maryann, wife of the walnut farmer, has recipes.

gardenerjoy, such a great concept, to "answer my craving without catering to it". I often come upon that myself, and although I "could" plan to eat something, sometimes it just doesn't feel right anymore.

maryann, what great progress you have made; having lost more than you now need to lose and not being this thin since high school and finishing your last MFA application. I appreciate your words to onebyone-I agree that it is very important to feel good in the "present" as we work our respective programs.
BTW-my DH loves black walnut and we used to buy wood from a farmer near Chico. Unfortunately, I am allergic to walnuts and have to forgo DH's heritage and favor pecans.

CeeJay, thanks for taking the time to check in with us after experiencing such an emotionally painful day. That you accomplished all your tasks and noted *credit* is quite commendable.

onebyone, *credit* *credit* not freaking out AND getting 8 bags of garbage out the door. Both accomplishments facilitate weight loss, in my opinion.

ETA-I posted, and realized I had not checked was my original intent.
Me, OP yesterday, accomplished using resistance and distraction tools. My mom wanted to fit a drive to the library into our afternoon and it occupied me during my hardest snacking hours of the day. *credit* Today I'm tackling another one of my unfinished projects-perhaps inspired by onebyone's 8 bags of garbage. I have another hour and I'll be finished. Mom seems to want to go somewhere today, so I'll be blessed to head out again later this afternoon. I still have an intention of getting back to reading from my chapters but NO CHOICE about exercise is filling my open moments. *credit* for exercise.

Have a thoughtful day, everyone!

11-12-2010, 01:24 PM
Hi Beck folks - yesterday was a healthy day. I am grateful. I stayed with my plan, did my exercises, kept track of food in journal, drank my water, read my response cards, left a bite every time and more. Many credits - am grateful. I took some medicine for my sore back. It feels much improved today. Good.

I’d like to do the above today and add my other tasks - especially, meditate.

Made some chili to send to my neighbor, her DH and their five sons for dinner tonight. She had surgery on her knee. My DH will be happy to eat chili tonight too. Sounds a bit spicy for me - I’ll have a turkey sandwich and veggies.

Maryann - so happy you are finding the Beck techniques so helpful as food call you and now you have new resources to get through it . Credit. You said: I know that the craving is not hunger; I know that not eating is not depriving it is actually nuturing; and I know the the CRAVING WILL END. It’s a wonderful eye-opening moment. when we learn this. I am so glad to hear this.

Onebyone - I am glad you got your things from the library. I am so, so impressed with your eight bags of things to get rid of!! Credit for working on no sugar! You’ve used volumetrics before - are you comfortable with that plan. I sure do hope they figure out for sure where DH is being transferred!

Billbe - major credit for passing up so many tempting things at the lunch! Not fair - when a hyper/skinny type person gets to go back again for more cookies.

Ceejay - glad you got to the remembrance ceremony - very meaningful.
Many credits - very good. Especially - sane choices at the restaurant and meditating.

Deelee10 - WELCOME! So glad you posted. I have the pink Beck book and the workbook. I am glad you are finding things helpful. She really does give us a blueprint for learning to live with food in a much more healthy manner.

Ready4chng -WELCOME! So glad you jumped right in posting. I haven’t seen Dr. Beck’s green book. But, many folks here use it. I have the first pink book and the workbook. I think you can use which ever one works the best for you. The support will be here regardless. Some folks have other diet coaches/buddies away from this forum, too. Like I said, I use the first book - my two food plans are calorie counting and food exchanges. Maybe you could think about which food plan can work best with your time frame and use the book for the techniques.

country kitty - WELCOME! Credit for stopping the bingeing. This is major. So glad you posted and are working through the workbook!

Lexxiss/Debbie - you said: *credit* for recognizing how many times I initiate tasting then refrain. I think this is MAJOR. (maybe you should twirl! LOL) So glad you got your work out in…Credit, indeed.

Grouse - Hooray!!! - for that wonderful weight loss. Many great credits - not bingeing for such a long time is major, It is a real significant thing. Also - going to the gym when you don’t feel like it is a huge credit!

Woodland - ah yes…winter will be coming. We are having a bit of a respite the last few days where I live. Good for you, using the seven step technique. That has always been a challenge for me. Great! (I find it confusing. - my brain..)

Gardner joy - cravings can be such a challenge - I like pnb as a sauce too, often. Perhaps, if you make the recipe you are craving - you can get it out of your system. As long as you don’t think it will cause a binge and it works in your plan. Credit for facing a craving and going ‘crazy’ with food.

Have a great day folks.

11-12-2010, 05:01 PM
My word count went over 20,000 today for NaNoWriMo -- which is right where it needs to be to get to 50,000 at the end of the month. Yay!

I had a peanut butter and mayo sandwich (that's really mostly yogurt cheese but don't tell my inner child that) for lunch yesterday and it was yummy. As soon as I finished it, I wanted another. But I ate my salad and apple instead. Gradually through the day yesterday, the craving decreased and it's gone today. What a relief!

WI: +0.6kg, Exercise: +50 485/1350 minutes for November, Food: 70%op, Read my Advantages and Responses: yes

Welcome, country kitty and redy4chng and deelee10!

redy4chng: I started with the green book even though I ignored the diet for several months and did my own thing. I eventually did try and enjoy that diet, but I'm now on to something else. For me, exchange plans are the easiest to follow. I'm not very good about measuring and doing things precisely -- I do have to count something, though, just eating healthily didn't do the trick for me (I am quite as capable of overeating healthy food as I am unhealthy food).

Hello to everyone else and thanks for being here -- I read and learn from all your posts even when I don't respond.

11-12-2010, 05:27 PM
I'm not pleased that I binged this morning. I made some bad choices about my breakfast as a means to "reward" myself. I "celebrated" that I made it to Friday during my work week. Not a "true reward".

But, I give myself credit for eating a salad with the rest of my lunch and not buying a soda.

My journey continues.

country kitty
11-12-2010, 07:06 PM
Thanks for the kind welcomes everyone! I heard about the books on a radio program, and the "head" focus really appealed to me! I know how to eat healthily, I just need help to actually follow through and not sabotage myself! I found the forum by Googling "beck diet forum coach" because I was feeling like the coaching/accountability is an important part of this, and I want to do it right! I just don't have anyone in my life right now who could fit this role properly.
:welcome: country kitty :welcome:

And, on the occasion of your first post, :wel3fc:

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

And how did you find this Beck forum on 3 Fat Chicks?

11-12-2010, 07:14 PM
Thanks for the warm welcome. I found the thread when going through the daily posts about a week ago. The title of the thread, "The Day the Halloween Candy Goes On Sale" got my attention. I hadn't even heard about the Beck Program before which is surprising considering the number of years I've been dieting!

11-12-2010, 10:53 PM
Hi to all. As I catch up and speed read posts, it seems to have been a busy and emotional few days for all, and awash with new Beckmates!! Welcome, all. I look forward to learning from and sharing with my new coaches.

I had a brief time off this week, so headed out for a cuppla days. I am a bit puzzled why I should get a paid holiday for Veteran's Day, as I am not a Vet. My daddy was; he served in WWII, but I am not a Veteran. Not at all comfortable with getting the day off with pay. I should have to work on Nov. 11 and my pay should go to the VA. I am serious as a heart attack about this. And, yes, I find ways to contribute to the VA, but *still. I don't get it... answer to your question about coaches: I am fortunate to have my Beckmates as coaches on line in this public forum, but I am *blessed to have a PM Beck coach as well..all those *issues you don't want to air publicly, you get to talk about privately. I am very, very pleased to have such a is different, and very helpful. I hope you find a way not to make your diet plan so difficult..Beck puts a diet plan in the green book, but it doesn't have to be a time consuming as all that. I *literally *lost *80 *pounds by eating what I wanted, exactly and only what I wanted, just less. It took over a yr. I lost 5 #s a month, only by eating less. It can be done, and it doesn't have to be time consuming or difficult, and the best part is, you eat exactly what you want. Whatever you decide, you can do it, you can make it work. Welcome, new Beck coach.

Great weekend, all!

11-12-2010, 10:53 PM
Hi everyone!

Thanks for the super warm and fuzzy welcome! :hug:

To answer some questions: i came across the Beck Diet book when i was looking for some books to gift to a friend overseas; her sister sent me a long list including the Beck book. Although i settled on horror novels for my friend, i checked out the Beck book online and it looked interesting so i added it to my reading list. While cleaning up my reading list about 8 months later i stumbled on the title again and since i was looking for some way to regulate my diet since re-gaining about 10 lbs i lost over the summer, i thought it would be a great place to start.

i found the forum by googling 'beck diet buddy/coach' or something like that - since there was such a strong emphasis on this i was looking at peertrainer and this site also popped up on search results.

as for my day 1 in the initial stages of prep - since i started reading yesterday i have gotten past some initial resistance to such a comprehensive program which seemed like 'overkill' at first ... if it weren't for the fact that i kept seeing myself in Beck's description and identifying the causes of many of my bad habits and eating/thought patterns. i've started making my response cards, advantage list and collecting the necessary materials and continuing with my reading.

i've also been trying to generally eat better and not give in to the urge to 'eat whatever i want before i officially start the diet'. my small success: didn't give in to starbucks urge while on campus although everyone else in the meeting was drinking something yummy and sweet. even after my glasses got lost or stolen (who steals eye glasses??), i didn't give in to the urge for a treat to make myself steal better. 'credit moi' (is that what i should say:D?)

finally, a question: what is the exchange diet - a few people have mentioned it? what other types of diets are people on? any suggestions would be mucho appreciated! :)


11-12-2010, 11:09 PM
Hello everyone:

Nature Girl-sorry for what you and your DD are going through. It is just so very very sad.

MinniePaul- I am not enjoying the dark either. Makes it hard to get in a daily walk (we are in the boonies and walking in the dark not so easy).

grouse- 4 pounds is fantastic. And 3 weeks without binging- you are on a roll!!!

Woodland- my suggestion for walnuts is pumpkin and walnuts in yogurt with some honey or a sugar free syrup. Yum.

redy4chng- welcome to you. I read the second book before the pink book. Both are good. I do not follow the green books diet- I made up my own eating plan. I am a fellow Canadian and a former Ottawa girl.

BillBlueEyes-yay for skipping the oatmeal raisin cookies one day and croutons the next.

onebyone- I think I will check out the 50 Ways to Comfort Yourself without Using Food book. Sounds very interesting. I am also concentrating hard on not eating sugar- just such a trigger for me.

maryann- another pound gone is awesome news.

Lexxiss-waving hello and thanks for the good wishes.

Beverlyjoy- the slides your dad took must be incredible. Hopefully others will be able to see them some day. Congratulations on all your credits!!!

gardenerjoy- credit for taking the time to figure out the craving. But peanut butter and mayo? Sounds frightful. LOL.

julzchiki- just say oh well to the binge. Just move on and don't look back.

country kitty-welcome and yay for getting back on track.

deelee10- hi to you. Congratulations for one pound gone.

For me:

First off, a big thank you all for your kind comments about yesterday.

Today I am happily on plan. Credit for:

:) weighing in
:) walking 30 minutes with DH
:) meditating 15 minutes
:) eating healthy and on plan
:) checking in with my coaches


11-12-2010, 11:48 PM
Hello My Beck Buddies!

What a week it has been! I am looking forward to a nice weekend without a bunch of commitments, running DD here and there ((19 days until her driver's license test). And to catch up with all of you.

I hope you had a good week….. :hug:

Welcome to all the new coaches/buddies. You’ve come to a great place for inspiration and motivation.

Here is my week in review. I am quite pleased with myself as past habits would have me throwing the towel in after not tracking points, but I still wrote down every morsel I ate and I really made exercising a priority. Baby steps toward better habits!

:DExercise = 4.75 hours
:D Activity Points Earned = 29
:?:Weekly Points = Appx 35? Did not measure wine on weekend
:DWeight lost = 1 pound


11-13-2010, 08:02 AM
Diet Coaches/Buddies - A bonus came from my prior day meeting. The leader asked us to take the left over food. I grabbed a salad with chicken and a veggie wrap. The uber lean guy grabbed the remaining cookies, with an engineer-getting-free-food grin. So for lunch yesterday, I ate the grilled veggies out of the veggie wrap along with the salad; CREDIT moi. Might have been the best grilled veggies I've ever had - huge portobello mushrooms, yellow bell peppers, and red onions. Skipping the wrap was easy since I'd just done that recently.

Exercise was limited to walking across Boston Common on our way to hear Tosca sung last night; CREDIT moi for the walking. It was a standing ovation performance. Good news is that, once again, Tosca kills the evil Scarpia to save her virtue. Bad news is that, once again, the fake execution is itself faked - a double double cross - and Cavaradossi is actually shot. Once again, Tosca leaps to her death, only after moving the audience to tears with her voice. Young folks in love can get themselves in bad situations, LOL.

maryblu - A few years back my company figured out that we had experienced vacation day creep, so Veteran's Day was dropped and I celebrate it at my desk at work.

onebyone - Eight Kudos for "8 bags of garbage out the door this week" - that's making moving sound real.

CeeJay - Yay for continuing to walk with your DH - having a good companion makes exercise such a joy.

Joy (gardenerjoy) - Congrats on 40% of your words in 40% of the days. You'd appreciate that a high school kid wrote a review on Amazon: "So boring - 100 pages just to catch one fish."

"He was an old man who fished alone in a skiff in the Gulf Stream and he had gone eighty-four days now without taking a fish." - [Ernest Hemingway, The Old Man and the Sea (1952)]

Beverlyjoy - Yay for a much improved sore back. Drooling over spicy chili.

Debbie (Lexxiss) - Yay for the library during snacking hours. [Thanks for "some kind of hydrogenated reconstituted fat" - maybe that thought will help keep me away from restaurant croutons.]

julzchiki - Yep, Kudos for "My journey continues" - the great thing is to get up and keep going.

maryann - It's a big deal to ask for something; Kudos for your persistence finishing all your MFA applications. Hope that you are able to wait calmly for the responses.

KAM (McKt) - Such a big milestone, "19 days until her driver's license test" - Yay for the agony and the ecstasy of a DD with a driver's license. Great reminder, "Baby steps toward better habits!"

country kitty - It was the "head" focus that appealed to me also. Seems so obvious that food was easy to figure out but the old neurons weren't.

redy4chng - Great start - not giving in to the need for a Starbucks sugar treat; Kudos. Yep, 42 days of strategies does initially seem like 'overkill' - but it works to nibble forward one day at a time. They begin to feel like a whole rather that so many separate things.

Re diets: My own eating plan is home grown 3 meals and 3 snacks that are portion controlled. Works for me. I googled exchange diet because I was curious also, but will wait to see if one of its practitioners answers that question.

deelee10 - Yay for the only good thing that's been attributed to Halloween Candy, LOL. I, too, am surprised that the Beck program isn't grabbed by everyone. It could be because it's so difficult to believe that something so simple can be so powerful.

Readers - day 42
Practice, Practice, Practice
reminders to think thin

. . .
If you think ... Even though I've finished everything on my plate, I want to keep eating. I like feeling full.
Remind yourself ... Trying to become overly full is a habit that is likely to lead to weight gain. I need to stop when the food I've planned to eat is gone. My hunger will subside within 20 minutes.
. . .

The Beck Diet Solution, pg 267.

11-13-2010, 11:40 AM
'Lo, Beckmates, am reading and catching up on the month of posts, so will undoubtedly just post blurbs here and there.

Thanks, Grouse, for this:

"I used to never really give myself credit for avoiding binging or eating normally. I thought it was something that I should always do anyway, so there was no reason to praise myself for doing what I was supposed to do. It really stood out to me in the book on day 4 where it talks about how you DO deserve credit because you're not naturally thin. That's something that's different this time and it's helping."

Boy, does that *nail it for me. I am OK accepting compliments about my loss, and feel great about that myself, but the day to day stuff that got me there, I just accepted and took for granted..therefore am struggling now to get that behavior groove, zone *back. Plus, I am still in denial that I *have to do it..that I have to practice Beck behavior consistently. No choice.

11-13-2010, 12:05 PM
I've already exercised this morning, but I'll wait until tomorrow to add it to my exercise numbers as I normally do. I'm pleased to be on track with my exercise minutes as well as my word count now -- that was a bit difficult earlier in the month but I seem to be in the swing of things now.

WI: -0.25kg, Exercise: +50 535/1350 minutes for November, Food: 80%op, Read my Advantages and Responses: yes

redy4chng: exchange diets are ones where you are allowed so many servings of carbs, so many of proteins, etc. Within one category, you can make exchanges that are equivalent. For example, 1 slice of bread or a third of a cup of rice would both be considered one carb exchange. Most diabetics, at least in the U.S., are given exchange diets. The U.S. food pyramid is based on exchanges. The old Weight Watchers programs were exchange plans, but the current point-counting scheme is more the equivalent of calorie counting. I considered the Beck diet in the green book to be an exchange plan augmented by calorie counting. I'm currently using Richard Simmons Food Mover which is a gadget that lets me close windows to indicate that I have eaten two carb exchanges today, leaving open two more windows for the rest of my carb exchanges.

11-13-2010, 12:50 PM
Welcome, Saturday. I can't believe it but I moved another two pounds down the scale. I am reminded of the story in the pink book of the the gal who couldn't believe the scale was going down. After YEARS of trying, the loss she was seeing must be magic, or temporary or a fluke. This caused me to write my favorite respone card, "Believe it. I'm losing weight because I have learned how to. It is a direct result of my EFFORT." Spent all day yesterday treating myself to a microdermabrsion treatment and 5 hours in a fabulous consignment store. I brought terrifc stuff and came home and emptied my closet of the last "large" clothes. I am not going back.
Country Kitty: I have found this site perfect for use as a diet coach. I am honest and accountable. I have lots of close friends but I want some place to talk freely, focusing on BECk and not worrying about hurting other's peole's feelings.
Redy4chang: I am on the zone. It is an exchange program. You eat one protein block, one carb block and one fat block everytime you eat so you keep a constant insulin level and never get hungry. It has been the only thing I have been able to keep to in my 35 years of dieting. It amazes me how little food I eat and still do not get hungry.
julzchiki: writing honestly about eating behavior bad or good will always help.
Ceejay: I like looking at your to do list. It reminds me about my own habits
McKT: journaling food is my least favorite thing to do but I think it has probably been my most helpful tool.
Mary blu: thanks for the reminder on not taking anything for granted.
Lexxiss: I am with you - no choice on exercise. I am off as soon as I finish this entry.
Beverlyjoy: I hear "left a bite of everything" I might try that.
gardernerjoy: The craving battle is a tough one. Cerdit for waiting the monster out
BBE: I have applied to a school in Mass. Maybe I'll be walking across the Boston Commons at one point - exciting.

11-13-2010, 01:13 PM
I’d better get back to posting before November completely gets away from me. I’m still madly trying to catch up after getting back from vacation. The WY Women in Ag annual symposium was the day after I got home and I had a table to get ready for it. It’s shocking that I should come home from vacation and have to work! It was a great event; I just wish I had my head on a little straighter for it.

As far as the vacation, I had a great time. I spent a week on Kauai with my parents and then 2 days in Honolulu with some friends of ours. We kept active, lots of walking, some hiking and swimming. I’ve decided that I want to come back in my next life as some ocean creature. It was pretty exciting to feel confident in a bathing suit (or as close to confident as I will ever get). We had one very cool hike one day with an amazing view of the Nepali coastline. It wasn’t much of a cardio vascular workout, since it was muddy, slick and steep. But it was great for agility! After many near misses, I finally had one good slip and fall on my butt. My mom was a good sport, hiking about ¾ of a mile in until she came to a very steep hill she decided she didn’t want to go back down. She is 66, so I think she gets a break.

My parents are watching what they eat, since my father is diabetic and trying to keep it under control so he won’t have to go in insulin. A good incentive for me to watch my diet and weight, since diabetes runs heavy on his side of the family. So we tended to eat 2 small meals and splurge at one meal. The gastronomic highlight was ramubtans we bought at a roadside stand. My family acquired a taste for this exotic fruit when we lived in Thailand (I was just a baby). They’re very hard to find, but so good when ripe! I got my reward when I came home and stepped on the scale to find I’d maintained my weight.

It’s good to be home, though I’m a little sad to put away the flip flops and shorts. We’ve had on and off snow since I’ve been home. Also, I had to come home to an empty house. DH is in Ecuador and will not be home until the 18th. We don’t normally do this separate trip thing, but he had his trip as part of a program he’s in. My parents were heading to Hawaii and it seemed like a good idea that I get a fun trip as well. We tried to schedule them at the same time, but it just wasn’t going to work out. So for 5 more days, it’s just me and the dog (and the sheep).

Just a few personals today, since I’m still trying to catch up. Welcome to all those new to this forum. The support of this community has been so helpful to me and I look forward to getting to know each of you.

Gardenerjoy, yay for being almost ½ done with your NaNoWriMo! It’s such a cool thing and it’s inspiring how you’re keeping up your program while doing it.

Beverlyjoy, hugs while you’re still dealing with injuries and facing your surgery. I’m impressed with how well you are handling your eating during all this stress.

Onebyone, it’s great to see you back here! Great job getting back on that wagon and keeping it simple.

CeeJay, it looks like you’ve had a great winning streak! If you were a football team, I’d be betting on you for the SuperBowl!

BillBE, thank you for the play-by-play of Tosca! I was thinking of your good example of keeping up with posting on vacations. Somehow I could only bring myself to check my work e-mail (and only do the bare minimum at that). I didn’t want to cut into precious beach time.

Maryblu, congrats on seeing results for all your hard efforts and for taking credit for them! I appreciated your descriptions of the MN night sky.

11-13-2010, 03:19 PM
Hi Becksters - yesterday was a good food day. I am always grateful for that. I did many of my Beck tasks. I did my meditation at 3 am last night. So, I don't know if it counts for today or yesterday. LOL.

Surgery is less than three weeks away - I am hoping Prince (foot formerly known as the good foot) heals by then. One moment I feel hopeful and the next not so much. I will carry on and do what I need to do and try my best to make it happen. Time will tell.

DH has gone with his cousin to the local college football game. Tonight we are all getting together for pizza and subs. I'll get 1/2 sub with turkey, mustard, letttuce and tomato.

Shepardess - I am so glad you posted. I hope you had a good visit with your family. YAY for seeing the scale go down.

I'll try to come back for personals later. Have a good day, friends.

11-13-2010, 04:55 PM
Beverlyjoy, stroke of genius naming the foot formerly known as the good foot Prince! Thanks for the belly laff! That sense of humor will sustain you..of that, I am sure. :-)

11-13-2010, 08:06 PM
Hi Becksters - busy day for me. Went to a brunch this morning and stayed on my plan. Did food shopping, hosting friends for bridge tonight. We always do pizza salad and dessert. I bought a small cheese cake, one of my least favorite desserts but could still do serious damage with. I will allow myself one small piece if necessary. Got lots of veggies and fruit to munch on to limit my intake of pizza and cheese cake. At the bruch we received a good bag filled with candied popcorn and beautiful gourmet chocolates. I suggested to DH that we just leave it behind. I was feeling week - like an alcoholic on New Year's Eve -At first he seemed reluctant but then said, "Sure, I'm the coach." He is a jock so this appeals to him! Thank you Dr. Beck! Then we went for a great work out. Did NOT want to get all sweated up because I had already showered, washed hair and had on makeup and would have to shower again. "Credit moi!"
Frist attempt at some personals:
Maryann - Yay to getting rid of the last of your large clothes!
Shepherdess - Kauai is beautiful, especially the Napali Coast. Hawaii is one place I lost weight due to all the hiking and eating fish and fruit. Ecuador sounds interesting.
Gardenjoy- my brother ate peanut butter and mayo sandwiches as a kid - I thought it was unique! And credit you for your writing. Are you working on a novel?
redy4chge-Yay for gettin those apps out. Good luck!
McKt-When your youngest child gets their driver's license it opens up a whole new world for you. Those hours spent driving them everywhere...
Well, I'm going to go clean the veggies that I will fill up on tonight -"credit moi!"
BillBlue - Yes - something good finally came from Halloween candy for me.

11-13-2010, 09:11 PM
Hi Coaches,

I'm doing ok with my Beck skills. Tonight I put together a new recipe that will include tomato sauce, barley and peas. It will be a soup type situation I think. I'm dreaming up warm and hearty dishes since cold and snow have started around here. :flame:

Welcome to all the new people who have posted. This is a very supportive and encouraging group.

maryann - So cool that your husband is a walnut farmer !!! I'm going to enjoy walnuts and think of you from now on !!

julzchiki - I can identify with the 'reward' thoughts. I've used those many times. A helpful phase I found to respond is "What part of that is a treat if it gets in the way of my healthy eating plans?". I do still struggle with what to really treat myself to though, as my mind always goes to food ! :hun: These days it is an occasional diet soda. Not exactly the most healthful, but I sure like it and it makes me feel treated.

redy4chng - I think any of the books are fine to start out with. I have all three and enjoy reviewing them. It is actually nice to hear the concepts explained in slightly different ways. I don't have a 'live' coach but do have some people in my life that know what I'm trying to do. I come here to get support for specific Beck topics. I've adopted a homegrown food plan what is calorie counting plus tracking carbs/fats/sodium/fiber and protein. I used the RDA numbers to build it. The beauty of Beck is that any healthy eating plan is fine. Beck teaches me how to make it successful.

CeeJay - Thanks for the walnut recipe idea !

BillBlueEyes - I enjoyed your Tosca story very much. Your sense of humor is wonderful and keeps me smiling.

re: Giving self credits: I like to 'count credits' instead of sheep as I'm falling asleep. It helps me quiet my mind from any possible anxiety thoughts, and gives me nice little private time for myself. :dance: I usually fall asleep before I get many counted, but that's ok.

Another day, another mile !

11-13-2010, 09:44 PM
Beverlyjoy, stroke of genius naming the foot formerly known as the good foot Prince! Thanks for the belly laff! That sense of humor will sustain you..of that, I am sure. :-)

Maryblu - it was our own Billblueyes that was clever enough to name my foot (formerly known as the good foot)....Prince. It IS so funny. I just don't say it's that foot's name now. So good for a chuckle! :D Thanks again, Billbe.

11-13-2010, 10:01 PM
Hello Coaches

I had a hectic morning getting to the ceramic show and sale where I worked at the cash table for 3.5hrs. The ceramic teacher who gave me so much grief, and in the end was a major reason why I am nom longer the ceramic technician at the school of art here, actually asked me if I would do that job for the ceramic show. She is a crazy person, and I equally nuts for agreeing to anything she says, but it did serve me well to be there. Mostly, as a working artist, I am out of touch with the people who buy things for big bucks. I constantly, and predictably, undervalue my work by 50%. Could be more. Today I processed three sales of ceramic work for over $1000. And the ceramic artist who's nuts, well two of her pieces came to the table priced at $750 each, and several very small things were over $100, and many things I expected to be $10 were $20. I don't think there was anything under $20. I also heard from my sister that her first true artist quilt that's on display in her first gallery showing ever sold yesterday. Price? $4000.00. And the Texan buyer considered it a bargain. He collects quilts and displays them in one of his 3 ranches. He told the gallery owner that soon enough my sister's work will be $10,000.00. So, in one sale my sister has eclipsed my highest sale after working as an artist for 19 years now. I made my biggest single item sale selling my large linoblock print to the city this year. This though has the added cache of being very prestigious. credit moi.

Anyway money. Seems the focus the past few days.

DH got a "final" word. get this: he'll be doing TWO new jobs
1) Project Manager Software Development which requires him to travel back and forth to Toronto. He's doing this to see if he can do this as he has no experience but the Boss of Bosses believes he may have the aptitude for it. So he's got 3 months of trying it out to see what happens.
2) The other half of the time he's doing game security which is an amped up version of half of the job he currently does and "everyone knows he can do that". So not so much of a learning curve there.

Good news? His salary was upped 50% starting now. More $ if he stays with the software-not any more with the game security for now.

Stays in software = living in Toronto
Can't do the software gig? We move to the Isle of Man.
Hard, very hard, to know what to root for!
So we now have a three month trial period starting the first week of December.

DH said to me, "We are now solidly middle class." Yay. Middle class. And YAY he said "we"! His salary may be skyrocketing but mine is sinking. With all this stuff in the air I feel it and shut down. Oh well. It's not time to put myself there these days. It's time to clean and to get myself a good foodplan and get some weight off and get moving again. Time to pursue being healthy.

I finally picked up my 4 day diet dvd and the 50 ways to soothe yourself without food book, plus a soup recipe book for added entertainment.

I'd like to do personals but feel like I'd better get some rest instead.
I didn't have a totally lousy-day foodwise but I wasn't sugar free. And I skipped breakfast AND lunch but DID NOT gorge at dinner. credit for that.
I alos got some walking in but geez louise I'm in bad shape.:( Oh well. Only one cure for that. Keep on truckin' eh? Yep.

11-13-2010, 10:02 PM
Hello Everyone

maryblu-hello to you.

redy4chng-good for you for avoiding starbucks.

McKt- it really does seem to be all in the baby steps as you said. Each little step becomes a habit after awhile (I hope LOL).

BillBlueEyes- grab the salad and veggie wrapper and not the cookies. Good going.

gardenerjoy- glad to hear that you are on track for exercise minutes and your word count!!

maryann- congratulations on another 2 pounds gone. Fabulous. Love your response card and would like to borrow that one.

Shepherdess- welcome back. Glad you enjoyed your trip.

Beverlyjoy-yay for a good food day yesterday for you.

deelee10-good plan for your bridge night. And leaving the chocolates behind showed great determination.

Woodland-waving hello to you. I spent some time making some warm and hearty dishes today also, must be the time of year.

Happy to report another good day. Credit today for:

:cheer3: eating healthy and on plan
:cheer3: planning tomorrow
:cheer3: weighing in
:cheer3: doing weights
:cheer3: going out and walking even though my feet and knees were really hurting today
:cheer3: checking in with my coaches
:cheer3: reading response and advantage cards
:cheer3: planning on doing 15 minutes meditation tonight.

Take care everyone.

11-13-2010, 10:09 PM
Hi onebyone- seems we were posing at the same time. :hug: to you.

11-13-2010, 10:23 PM
Thanks CJ, Woodland, Deelee, Maryann, Joy and Bill for the positive feedback and info regarding diets.

Not much to report yet but i am forcing myself to post everyday so i don't lose the habit i haven't built yet ;). still in reading and making advantage/response cards phase. i went shopping today and bought new coloured q-cards, new measuring spoons and a food scale. didn't do a very good job watching what i ate today ... i hope to start food journaling and decide on the most suitable diet once i finish my research. thanks for the leads :)

11-14-2010, 07:09 AM
Hello Beck friends:wave:

I'm having internet connection woes and hope that a new card that I can have activated tomorrow will help....

Yesterday was not a good one for me but I am happy to report that I really don't enjoy that relationship with food anymore. I took my mom grocery shopping and walked into a holiday open house at the grocery store. My mood was not good and I chose not to use my resistance tools. I have done so well at Whole Foods and Costco and this just really caught me off guard. Today is planned, both with food and exercise.
*credit* for coming home and preparing a healthy dinner
*credit* for waking up with motivation get back on track and keep myself headed in the direction of healthier choices.

Have a thoughtful day, everyone!

11-14-2010, 08:30 AM
Diet Coaches/Buddies - Lunch was ground legume with banana and roasted pecans on toasted whole wheat sandwich bread ends, glass of skim milk, a cold ear of corn, a red bell pepper, and a handful of sugar snaps for balance, CREDIT moi. Eaten on the patio!!! The patio umbrella has long been put away, but a couple of chairs and the table were left out just in case this day arrived. It was our Indian-summer November day - warm enough to eat lunch outside. Just WOW. DW was happy as a gardener in dirt until so long past dark that even she had to admit that she could no longer see.

Walked to the gym, CREDIT moi, in my gym shorts. Enjoyed watching others out in shorts also. A part of me feels like a Nor'easter must be coming to compensate, LOL. Had a chore to do with the tall ladder and enjoyed it as if being outside in mid-November was rational. The kind of day where a neighbor dropped by to offer advice and encouragement on fixing the downspout permanently - or "for 20 years so it's somebody else's problem."

maryblu - I, too, find it irritating that I have to give myself credit - it should all be just automatic and natural now, LOL.

onebyone - It was a triumph that you didn't gorge at dinner after skipping breakfast and lunch. Maybe you can find some nuts or some such to have in single serving baggies for the days that you have no time to prepare. Wonderful news that you're sensing that your own art work is of more value. Good luck to your DH trying to figure out between two job offers. Do remind him of the old adage, that managing software is like nailing jelly to a tree.

CeeJay - What a happy column of cheering icons; Kudos for giving yourself so many credits.

Joy (gardenerjoy) - Yay for exercise minutes and words on track. Thanks for the cogent explanation of exchange plans. When the time comes that I admit to the need for more structure in my own eating plan, that appeals to me. I first read The Sound and the Fury as a college freshman and was hopelessly lost in the first chapter read with no hint about what I was reading, trying to figure out whether Quentin was a boy or girl. It then became my favorite novel of all time.

"Through the fence, between the curling flower spaces, I could see them hitting." - [William Faulkner, The Sound and the Fury (1929)]

Shepherdess - Quite a transition from Hawaii to November in Wyoming. Big Congrats for feeling secure in a bathing suit in public - such a good part of your life to reclaim. Was a bit incredulous that you could see Nepal from Hawaii, but google straighten me out. Must now get me some ramubtans - never had one that I recall. Welcome back.

Beverlyjoy - Kudos for a solid plan for your post football game celebration. Sending supportive thoughts as you deal with waxing and waning hope with your strong, "I will carry on."

Debbie (Lexxiss) - Ouch that a grocery store slipped under your strong prep for Whole Foods and Costco; I'm right beside you in the need to increase my resistance facing happy FREE foods.

Woodland - Love the notion of exploring a new recipe idea; let us know how it turns out. Neat for counting credits instead of sheep - that's a new idea for me.

maryann - Yay for believing! Just love your card with, "It is a direct result of my EFFORT," and your clarity, "I am not going back."

redy4chng - Great groundwork to gather up all the tools, like scale and measuring spoons; Kudos for laying a solid foundation. And Kudos for making a plan to post daily, and then doing it.

deelee10 - What an amazing insight - that you could just leave the goody bag behind; Kudos for the insight, Kudos for asking your "coach" for help, and a third Kudos for doing it. Great Beckian behavior, that.

Readers - day 42
Practice, Practice, Practice
reminders to think thin

. . .
If you think ... It's okay to eat this [unplanned food] because: everyone else is eating it; it'll go to waste; it was free; I'm celebrating; I'm upset; I really want it; I don't care; it won't matter.
Remind yourself ...It's not okay to eat this; I'm just trying to fool myself. Every single time I eat something I'm not supposed to, I strengthen my giving-in muscle and weaken my resistance muscle.
. . .

The Beck Diet Solution, pg 267.

11-14-2010, 11:12 AM
Snow, snow and more snow. I was hoping to get out for a run yesterday, but didn’t. I did do my weights. After two weeks of not doing them, I’m very weak. I have my motivation to keep doing them: feeding season has begun and I need to be able to lift 50 lb bags of feed. Luckily, we’re only feeding our early lambers right now, which means only 2 bags a day. DH is gone, so both of those bags are mine to carry, but it’s my favorite spontaneous exercise.

Eating was OP yesterday. I made my mothers black bean soup for dinner yesterday. It tastes like comfort food but is really a superfood in disguise. I have some for leftovers and it’s a good thing since it’s snow in the forecast for the next several days.

Beverlyjoy, yay for staying OP with the up and down emotions Prince and your upcoming surgery bring. Sounds like you have a good food plan for football night.

Deelee10, sounds like you have a good plan for your bridge party. DH’s family would be serious bridge players, but play dumbed-down games for me. Yay for your DH who’s also a good coach. Kudos for working out even though it mussed up your hair and makeup.

Woodland, yay for healthy, hearty dishes for winter.

Onebyone, I love “keep on truckin.’” A T-shirt I got at a race this year has a pink truck that says “Classy Chassies keep on truckin.’” Great job keeping dinner under control when hungry from 2 skipped meals. Encouraging you to raise your prices so they reflect the value of your art. It’s not necessarily pretentious. You need to take into account not only the price of your material, but also all the time it takes you to design and make each item. As a good artist, your time is worth a lot! People buying these items know they are not buying cute mass-produced items, but one-of-a-kind art. They’re willing to pay for it.

CeeJay, yay for a long list of cheerleaders! Ouch for sore knees and feet. Hope they heal soon. I’m so impressed that you’ve incorporated meditation. Do you find it helpful?

Redy4chng, sounds like you’ve already grasped a key Beck idea: just keep doin’ it until it becomes a habit. Great job getting yourself Beck ready. It’s important to begin setting up that good foundation. Best of luck choosing a diet. One of the most important things I’ve learned on my weight-loss journey is that available diet plans can provide helpful outlines, but I’m free to tweak things so they fit my life and body.

Lexxis, ouch for internet woes. Hope they are quickly solved. The holiday season is full of pitfalls. Sorry they caught you when you were on a low, but great job recognizing that you don’t enjoy that and getting back on track quickly.

BillBE, oops on my misspelling, but glad you figured it out. Yay for an Indian summer that brought you back onto the patio and yay for leaving the table and some chairs out just in case.

11-14-2010, 12:04 PM
After doing my time analysis and realizing that I spend two hours a day in the kitchen, DH is really working at stepping up to the plate and taking over some of that. Of course, that brings up new problems! I'm working very hard to just be appreciative and not insist that everything be done my way. He's going to cook twice for us this week, both dishes that I'm not sure I'll like. But I very much like the idea that's two nights when I will spend much less time in the kitchen, so I'm going to keep an open mind about it!

WI: +0.2kg, Exercise: +55 590/1350 minutes for November, Food: 70%op, Read my Advantages and Responses: yes

Shepherdess: glad to have you home! Loved hearing about your trip.

deelee10: I'm writing a novel for National Novel Writing Month. Thousands of us are doing it and, collectively, we've written over a billion words already this month! It's a ton of fun and a great way to get a really bad first draft done, which for most writers is the hardest part.

onebyone: I wholeheartedly concur with your conclusion that now is not the time to worry about how much money you're bringing in. Your contribution to the relationship is taking care of yourself and taking care of your stuff and some of his stuff. Having just completed a time use survey, I can confidently say that that's well over a full-time job!

BillBlueEyes: that lunch sounds delicious! LOL at fixing it for 20 years so that it's someone else's problem -- we're starting to think like that!

Hello to everyone else!

11-14-2010, 12:17 PM
Hi Beckies. Yesterday was a healthy day. I am grateful. I really worked hard on NOT eating while standing, cleaning up, fixing or cooking food. All credits. I had many twirls. We didn’t end up going out for dinner with our cousins. I substituted an omelet, toast, steamed parsnips - so it worked out well.
Other credits:
Lots of water
Read arc/rc
No seconds
Planned/logged food
leave a bite

Billbe - your lunch sounds wonderful and on the patio - yes! Kudo’s for getting in the gym, walking, and outside time doing chores.

Lexxiss/Debbie - that food sample gremlin is tough this time of the year. I know you are glad that’s over and it’s good you are planning to hop back into your routine/plan. Hope your computer is fixed too.

Ready4chng - credit for getting some many important ‘tools’ for getting into your food plan. I have colored note cards, too. So glad you posted!

Ceejay - so many cheerleaders - major credit. So sorry to hear that your feet and knees are hurting.

Onebyone - it was good to work at the sale. Perhaps it give you a better idea of what the market is now days. Glad you are getting more information about dh’s job. Hopefully soon - more will be set. Credit for walking and not overeating at dinner. Sometimes when things are just crazy in my world - writing down a plan helps.

Woodland - ‘another day, another mile’ - well done. I’ve been making soup too.

Deelee10 - many credits! I think it’s major credit for leaving a goodie bag at the gathering. I am glad that you Husand/coach was willing to leave the goodie bag too.

Shepardess - I am so glad you were able to get to Hawaii and had such a good trip. All that exercising in ‘paradise’ sounds great. Ah, back to the real world. Glad you and family were willing to eat healthfully in support of your dad’s diabetes.

Maryann - hooray on those two pounds down! Yes.. Believe it! - is right.

Gardener/joy - so glad you are catching up with your exercise goal - credit!

Have a great day.

11-14-2010, 12:56 PM
Well, here I am. I feel like the dog with tail between it's legs. Part of my problem, is that mistakes still seem like FAILURE to me and then I feel ashamed, so I isolate.
I love Beverlyjoy's Margaret Thatcher quote: "You may have to fight a battle more that once to win it." That's me. So at least I'm still fighting.

-finally got in to the acupuncturist as my MD recommended, for pain
-made 2 more acupuncture appointments this week (self-care)
-planning to read ARC cards today and then daily
-planning to pick up Beck book today to review and continue reading
-I will be on the treadmill in 10 minutes for my 45 minute walk
-WI (yesterday): 163

Those of you who have been on here for years are such an encouragement to me. I know that importance of support and community; I have experienced in powerful ways in other areas of my life. Thank you for what you give here.


11-14-2010, 03:56 PM
Hi Coaches

I've been getting into the 4 Day Diet and I can see why it would work. It looks very restrictive to me and it's actually 4 days x 7. Which means there are 7 "modules" to go through to complete this 28 day program and there are no words with respect to maintenance just a suggestion to go back though the modules "for the second time" if you have more weight to lose.

Part of me would like to do this. Part of me wants to see the pounds fall off as I know they would if I followed this plan. 4 days at a time really does feel doable. But some days look very food-scarce. I weigh close to 280lbs. Some days are 1000 calories or less. Most days are 1300 calories. That's a BIG calorie shift for me to make. It makes me nervous thinking about doing that yet part of me wants to try. I still want the Big Fast Weight Loss. Almost as much as I still want the Big Plate of Big Food. It's so obvious in this case I can't have both--well maybe a big plate of salad would work.

Here's a good summary of the food plan and a few shallow-ish observations.

NOTE: why do I always feel like the diet reviews/opinions are never written by those of us with many pounds to lose? I did like it that they recommend this as a sort of a "starter" diet plan. I may do it thinking of it that way and tweaking it with more allowable foods on those days that are simply too low in food calories for me not to faint let alone do the exercsie he wants us to do. 30+ min aerobic every day. Even the "rest day" he says to get 10,000 steps in. Hello? I thought 10,000 steps was a goal to work toward if you've been inactive? Tweaking will occur in this area too but I am not turned off of the program by this either.

If I were to try this this would be a good time. I don't have any outside shows tugging at me. My stress is manageable and now my jobs are pretty clear cut and most of my focus is at home and getting things ready for moving. As far as my life goes, this is a pretty quiet phase. 28 days from Tuesday would end Dec 14th. That seems short and sweet. The book does emphasize a lot of Beckian strategies plus some more indepth visualizations and journalling which has helped me before. I need to really read the book now and not just the foodplan which is where I jumped to. But, as I said in my title, these are my first thoughts. No matter what I do, I have to say bye:wave:bye to Food As I Know It and I have to meet Food Yet To Come. If I want to change I have to change things. As much as I want that, I am very resistant. Time to get working on the mental fog and the ARC's and the pos vs neg of carrying this much weight. You'd think it'd be obvious...:?:

stepping on scale 279.8
seriously researching foodplans
posting here
accepting how I feel
cooking from scratch for dinner
using the wii fit

Tomorrow we are off to fabulous Montreal for a quick trip to a jewelry supply shop. We may stay for dinner somewhere to avoid rush hour traffic-or not. It will be nice to take a drive -- one of my favorite things.

Enjoy your day coaches.

11-14-2010, 09:19 PM
Happy Sunday Night

redy4chng-your preparations are coming along well. All these things are important. Glad to see you posting every day.

Lexxiss-credit for regrouping after the grocery store.

BillBlueEyes-eating lunch outside sounds great. We had been having excellent weather until this weekend. We are now at a seasonal 0 degrees.

Shepherdess-sounds like you are getting back into the swing of things- doing your weights and eating OP. Re the meditation: I am on the 7th day and I have to say I am finding it a huge challenge. My mind is very unruly. :D

gardenerjoy-how wonderful that your husband is stepping up to do some cooking. Hope you survive. LOL.

Beverlyjoy-nice list of credits.

madrikh-I have been posting here for about a year and have not posted many times because I was not doing what I wanted to be doing. As long as we keep coming back...

onebyone-wanted to throw my 2 cents in here about diet plans- I could not eat less than 1000 calories- that would set me up for a huge binge. Even 1300 was too low for me. I am much happier since I increased up to about 1500-1600. I know I will lose slower, but being hungry leaves me so vulnerable to giving up.

For me, another good day. Seem to be on a roll. Did no exercise today. Arthritic feet are sore and so are my knees, which I am sure are arthritic also. So going to not stress them for a few days and hopefully get the pain level down a bit.

Credit today for:

:cp: weighing in

:cp: checking in with my coaches

:cp: eating OP and healthy

:cp: planning tomorrow and packing lunch

:cp: meditating 15 minutes

Have a great week everyone

11-14-2010, 09:43 PM
Hi coaches.

I have been faltering and having a hard time (there have been external circumstances, but really, I need to be able to withstand)

I will do personals tomorrow, but I just need to take a turn for the positive and give myself at least one credit.

I checked in here tonight, I didn't want to because I felt I had been so off plan.

another credit, I haven't given up.

That is all.

11-14-2010, 10:01 PM
Tough day, the chronic anxiety is back for a visit. Food was erratic. This is a chicken and egg situation. Do I eat crazy because of anxiety or do I have anxiety because I eat crazy? What do I know? Well, all I have to do is sit and be gentle with myself for 2 hours. I will have my regular 8 o'clock snack and then go to bed around 9:30. During that time I will be just fine and chances are I won't feel this way tomorrow. I believe this despite the feeling of panic like I have forgotten to turn off the iron or like there will be an impromtu vote that will kick me off the island. Glad BBE got some vitamin D. I am sorry for BelovedK and Lexxis' struggle. I am glad the newbies are checking in.
True courage is a quiet thing.

Nature Girl
11-14-2010, 11:00 PM
Well it was a long weekend, both in the calendar sense (holiday) and physically and emotionally. The memorial service, reception, & "after" event at the family's house all went as well as could be expected. Of course they were emotionally draining and exhausting; that was assumed. We reconvened (most of the roommates and families) at the motel and the talking and crying went late into the night, and began again in the am when we tried to leave and say goodbye. My daughter and I drove the 4 hours to the beach/cottage where my DH was working & waiting. A long, beautiful, exhausting, intense time to talk w/DD. Glad to fall into the arms of my DH and spend the rest of the weekend walking the beach or curled up in a chair, NOT at my house where there would be endless tasks, etc. to feel guilty about.
I'm actually very proud of myself for how well I did food and exercise-wise through all of this:

[:D]only 3 cookies in 4 days and all of those potentially "treat myself" times
[:D]exercise:45 mintes walking Friday, 2 hours (!) Saturday, 45 min Sunday
[:D]at the buffet at the house, only meat or cheese nibbling; only 1 taste of chips (there were 7 bags!)
[:D]excellent fresh fish tacos (not fried) at dinner "out" at cottage
[:D]cookies that came home in the car for DH STAYED with DH-I didn't have a single one

Didn't meet my trainer tonight as tentatively planned because I got a big blister from all that walking in bad socks to I'm letting it rest tonight and back at it tomorrow.
Tomorrow...ugh...I dread getting back into the real world and trying to function in all my roles at work, my volunteer time in Kindergarten, and all the other things that will hit me. I wanted to stay at the beach for another week- or month!

11-15-2010, 06:14 AM
Diet Coaches/Buddies - Lunch was, again, ground legume (formerly called peanut butter - thanks MinniePaul) etc. CREDIT moi. Was feeling peckish waiting for dinner and suddenly decided to eat a snack sized dish of mixed tree nuts with dried cherries - my DW's afternoon snack. Then realized what I was about to do, fired up my resistance muscle, invoked NO CHOICE, and had a glass of water instead. Big CREDIT moi. I am da man. What a display of Beck behavior. I walk on water.

Then the doorbell rang and there stood the charming pre-teen neighbor and her mother with a hot apple pie baked for us. The door was barely closed before I calculated that I could have a slice as an exchange for the nuts. Did you follow that? I could exchange some off-plan nuts that I didn't eat for some off-plan pie that I would eat. Yay for flexible reasoning around food. However, I enjoyed every bite, with no problem leaving most of the crust behind (a mini Credit moi). But, necessarily exchanging my earlier CREDIT moi for an Ouch. LOL.

onebyone - D*rn, I thought you'd diet for four days and be done by Thursday. Or, at worst, diet four days of the week and rest for three, LOL. Thanks for reminding me that I, also, love to visit "fabulous Montreal" and need to get it onto our travel list for sometime soon.

CeeJay - Kudos for continuing your meditation, along with your long list of other credits. [Ouch for "a seasonal 0 degrees" even after I recover and recognize that that's Centigrade, LOL.]

Joy (gardenerjoy) - Kudos for selecting a DH who'll step into the kitchen; it's probably easier to change his menu than to get him there, LOL.

"You better not never tell nobody but God." - [Alice Walker, The Color Purple (1982)]

Shepherdess - Kinda scary that the muscles can take a two week vacation also - then just remain in the hammock. My experience is that they resurrect much faster than it took to initially build them. Wish someone would explain to me why that's so. Drooling over your black bean soup - gotta ask DW to add that to her dinner options.

Beverlyjoy - Yay for "leave a bite" on your credit list. I thought of you when I left some pie crust - since it's rare for me to leave food and you're my mentor in that department.

Nature Girl - Continuing to send supportive thoughts as you and your DD process the feelings from such an intense situation. Kudos for being able to keep enough of yourself in focus to stay your path with all the excess food available.

Marci (madrikh) - Kudos for confronting "that mistakes still seem like FAILURE" which we all face despite knowing that few sports matches are won 99-0. Like being reminded of the Margaret Thatcher quote.

maryann - One of the great things about Dr. Beck's Cognitive Behavior strategies is that we don't have to resolve the chicken or the egg problem; we just take steps to stay the course - like your 2 hours of gentle time. Thanks for "True courage is a quiet thing."

BelovedK - Yep, "I haven't given up" is the biggest credit of them all; Kudos and keep on keeping on.

Readers - day 42
Practice, Practice, Practice
reminders to think thin

. . .
If you think ... I can't believe the scale has gone up! This is terrible! I'll never be able to lose weight.
Remind yourself ... My weight is supposed to go up sometimes. I should continue with the Beck Diet Solution program and wait two weeks before assuming there is a problem.
. . .

The Beck Diet Solution, pg 267.

11-15-2010, 09:04 AM
Popping in this morning to share good news. When I started here I lost 24 pounds. I was adding a smiley face :D at the bottom of my posts for each five pounds gone. I then seesawed for months and gained back all but 10 pounds, so had to remove 2 smiley faces. This morning I am happy to say I am now at 15 pounds gone so am adding back a smiley face. Happy about that. I now am determined to lose 5 pounds, add another :D and then it is only another 4 pounds to be back where I was.

Have a good day everyone

11-15-2010, 09:25 AM
Credits for Sunday:
- Eating healthy, no seconds
- Doing my third run for the week, Sunday 30 mins before the gym closed
at 8. Wooh! barely made it :)
- checking in

BelovedK – Kudos for posting even when you didn’t want to and for getting back into things :cool:

Ceejay – love the smiley face system and congrats on the new addition! :D

11-15-2010, 11:43 AM
Yesterday afternoon, the sun came out, the wind came up and I went for my run. Yay! It felt so good to get out and as a bonus, I have a very happy dog! I kept changing my food plan yesterday. I kept it to things that are normally part of my food routine, so it was healthy and within my calorie limits. That’s fine for yesterday, but I think it might be the beginning of a rebellion, so I’m going to be strict with myself for the next few days. It’s easier to quash these things in the very beginning before they gain full force.

Gardenerjoy, yay for a DH who is willing to help in the kitchen and kudos to you for being willing to give up control. I made the mistake early on of hovering while my DH loaded the dishwasher. It took him a long time to help out in the kitchen again.

Beverlyjoy, yay for twirls! Great job switching plans on the spur of the moment and keeping it healthy. Steamed parsnips, yum!

Madrikh, yay for continuing the fight! The good news is, these slips aren’t failures; they’re learning experiences. If we keep it up, we only get better! Great job getting back on track and getting back here.

Onebyone, the plan does sound like it’s too skimpy. I have tried and failed so many times at dieting and finally realized that I was always trying to eat too little. It wasn’t reasonable. One of the benefits of weight loss is that you feel better and gain energy, but with so few calories, you’ll likely feel worse and have less energy. Maybe you can make a plan that incorporates some of its principles, but gets you the calories you need. Quick weight loss sounds appealing, but it won’t work with a plan that isn’t doable.

CeeJay, ouch for arthritic knees and feet, but great job giving them the rest they need. Yay for being on a roll! I should give meditation a shot. I need something to help me focus. Congrats on adding another smiley face and the determination to keep adding them!

BelovedK, you’re never too far off plan to show up here! Kudos for posting; it’s a good first step to getting back on track. Life has a way of throwing curve balls and we’re not always ready for them. Like everything else, it all takes practice.

Maryann, hugs while you deal with anxiety, but it sounds like you are taking the right steps to deal with it. I like the chicken and egg question. It’s true that our eating sometimes causes the mood rather than being a simple reaction.

Nature Girl, hugs while you deal with such an emotionally intense time. Kudos for being a good friend and for taking such good care of yourself through all of it.

BillBE, yay for being “da man” and resisting a pre-dinner snack and for having a sense of humor about the way the mind works when confronted by hot, homemade apple pie. Kudos for skipping the crust.

RE black bean soup: my mom’s recipe is so very simple. It’s just a package (2 cups) black beans, a small onion and a bell pepper cooked in some vegetable broth. I sometimes sauté the onion in olive oil before hand, but it’s not necessary. Once the beans are cooked soft, blend until smooth. Serve each bowl with a lemon wedge and a dallop of sour cream or plain yogurt.

Redy4chng, kudos for squeazing your run in before the gym closed!

11-15-2010, 12:11 PM
I'm back!! Credit.

WI: 164 (it's just a number that gives me important information; it is NOT who I am)
Treadmill yesterday; will get on it again this morning
I have a food plan for today
Baked cookies yesterday and ate only my planned amount (this is huge!)
Reviewed parts of the pink book last night, felt encouraged

Shepherdess, it's so funny that you used the word "rebellion". I was just struck with that idea this morning that I have been rebelling against the natural order of things, in my eating. It's all the things Beck talks about, trying to fool myself (even subconsciously) that I can eat it, it won't matter, I want it so I should be able to have it, etc.
The truth is, it does matter. If I eat something, if I CHOOSE to eat something, I am putting calories in my body.

Thank for the encouragement.


11-15-2010, 12:16 PM
I survived last night's supper as prepared and presented by DH. It was good! A bean salad made with butter beans, fresh herbs, lemon juice and other things, served on those new Wasa whole wheat flat bread crackers. He got the salad recipe from a TV cooking show featuring Jaques Pepin. I fixed the accompanying tossed salad which I'm pretty efficient at these days -- a giant one for me and a smaller one for DH.

WI: -0.05kg, Exercise: +50 640/1350 minutes for November, Food: 70%op, Read my Advantages and Responses: yes

Beverlyjoy: yay for many twirls!

madrikh: mistakes aren't failure. Persistence is much more important that perfection on this journey. So credit for persisting! Glad to see you're back again today!

onebyone: I scanned the 4 Day Diet book and thought the information in the beginning was pretty good (and very Beck like) and that the diet was a bit odd. I think you're on to something that it isn't a diet that is really conceived for obese people, more for the people who want to lose 10 or 20 pounds for a wedding or something. I remember that I disliked one of the early exercises because it asked me to think about the last time when I was at a healthy weight. I was 23 and finishing off 8 months of chemotherapy -- not a really helpful exercise. And I know there are plenty of people on 3FC who would answer "never" to that question and find it not very helpful either. None of that means you couldn't use it for a quick start if it intrigues you, but I wonder if you might be better off with one of those diets that starts with a short Phase 1 that's stricter than the later Phases that can be done for longer periods of time. South Beach comes to mind.

CeeJay: yay for another good day. Boo for the arthritis pain. Would some gentle yoga help? I find it helpful to keep doing something that I think of as exercise as kind of a placeholder for when things get better. Yay for an added smiley face!

BelovedK: good job checking in and not giving up!

maryann: credit to you also for checking in and persisting through a tough day. Hugs!

NatureGirl: yay for that long list of credits at a very tough time. I'm so glad you got some time for you at the beach.

BillBlueEyes: LOL! What a great description of your culinary adventures!

redy4chng: great credits! You're a rocking newbie!

Shepherdess: yay for taking advantage of finer weather to do your run!

11-15-2010, 07:54 PM
Hi becksters - Sunday was a healthy day. My menu took many twists and turns - but, I still stayed within the parameters of my food plan. I am grateful. I had many credits on Sunday. In fact - I kept track in my journal! I was very aware of not eating while cooking/cleaning/preparing many times. Many twirls. (for the new folks - lately, I’ve done a little twirl when I don’t eat standing - it feels so fun and freeing)

Logged food
Leave a bite
No seconds
Eat seated only
Lots of water
Read arc/rc/beck book

My laptop is driving me crazy. The space bar and the letter B are sticking. Sometimes I have to hit those keys twice. Ugh. Maybe I’ll need to somehow clean them.

I hope you all are having a GREAT day.

11-15-2010, 08:21 PM
As usual, the anxiety has turned into depression. But I gave myself "no choice." Show up for work, do me best, get off my back. I don't expect anymore to feel better immediately but at least I remember that it will soon pass and I will be back to myself in a blink. What a miracle I don't eat through these anymore.
Nature Girl: Welcome back. Sounds like a lots of emotion and I am glad you were able to rest afterwards. That is so important for me - to rejuvenate or I dive straight into the food.
Beverleyjoy: do a twirl for me. I need the moral boost.
BBE: Congrats on leaving some crust.Life is made up of inches, seconds and mouthfuls. Put these moments together and a miracle is created.
Shepardess: I ran a little yesterday, too. For like the first time in my life. I envy you runners. I am just not built for it. But it looks so freeing.
Madrikh: Welcome back. You were missed.
gardenerjoy: I am glad you let your husband cook. I struggle with giving up the control but then complain he doesn't help enough. He, however, doesn't cook so healthily. Still I eat small portions and thank him honestly.
Ceejay: Glad the smiley face is back.

11-15-2010, 10:16 PM
Evening coaches

What a gorgeous day we had today! Sitting in the car watching the highway in front of us as we went to Montreal the colour of the pavement had me thinking "summer" all day. then I'd glance over and see the golden brown spent cattails and the leafless trees and I was reminded that it was fall. And then the sunset at 4:30pm well that tells me we're really closer to winter than summer. What a great day to have been out and about though. I made it to my supply shop in Montreal. What a treat! They moved to a new location and all the stuff they used to have "in the back" was now out and on display. I was like a kid in a candy store - and I was glad to get that feeling without it really being about candy ;) For the first time in about 4 years I am actually excited about making some artsy-craftsy kinds of things for the xmas show I am in. I bought enough supplies for three years though. oh well. Hopefully new designs will emerge and they'll sell quicker than I think.

Foodwise I am doing okay not eating sugar but drinking sugar is turning out to be a problem. DH is a cola addict and for some weird reason the drugstore keeps having these ridiculously low prices for a 6 pk of 710ml cola beverages and DH stocks up so they are always around and I just take one whole one or I sip his. It's becoming an issue for me. I have to stop it. He'll keep it out of sight if I ask him but I really just have to tell myself NO CHOICE and I'll stop.

I don't think the 4 day diet is for me. It's going back to the library tomorrow. I'll keep searching for something to try, and keep trying little by little to do my own things too: no sugar, no seconds, no sedentariness is what I remember deciding to do ages ago. Maybe I'll aim for that this week.

That's it for now. Time for bed. I have the rental car for tomorrow and will go get my mum for the day. Plus I am going to drop some stuff off at my brother's place-things I am giving him as we will be moving and I am, et this, decluttering! HA! Looking forward to getting 8+ garbage bags out to the garbage on Thursday night as well.

See you all tomorrow.

11-15-2010, 10:59 PM
Quick check in with my Beckmates

OMG, Gardenerjoy!!! Your DH made you a dinner with Butter beans and herbs!!! May I *have him for awhile????? If you tell me he cleaned up in the kitchen afterward, I will *stalk him!!!

Kidding aside, we all know the Beck model for behavior is a day to day thing. It helps to know even our infallible fearless leader BillBE still has day to day decisions to make. Thanks, as always, Bill, for keeping us aware of that, and thanks to all my Beckmates who post daily with the wisdom/decisions/slip-ups that keep us all focused.

I see myself getting more focused as my gardening season (obsession) ends, and I get more time to plan and stay on track..*sigh..the only benefit of another joyous gardening season ending. I am aiming for more focused exercise with some significant outcomes. Time will tell, and I will report to my Beck coaches.

11-15-2010, 11:06 PM
Hello everyone!!!

BelovedK-credit for not giving up and for checking in. I think it is extra important to give yourself credit for what you do when you are having a hard time.

Nature Girl-sending good wishes to you and your daughter. Amazing how well you took care of yourself through this.

BillBlueEyes-lol re walking on water and way to give yourself well deserved credit. And then pie. Oh well, it would take a saint to turn down hot apple pie delivered to your door. You know how to make sure pie isn`t a habit.

redy4chng-nice credits.

Shepherdess-good to get on top of the rebellion quickly before it takes hold.

madrikh- nice credits and good for you for not overdoing the cookies.

gardenerjoy-DH made a bean salad for his first night...what a guy, I was envisioning Kraft dinner or Prego spaghetti sauce. LOL. Your idea about a placeholder for exercise is a great one- to make sure you stay in the routine. I am terribly intimidated by the thought of yoga- think that at my size I cannot do it. Maybe some stretching would help though.

Beverlyjoy-twirling around with you for the nice list.

maryann- I hope you are feeling better. Your question about does the anxiety cause crazy eating or does the crazy eating cause the anxiety is really interesting. I think maybe it could be both. I know this loop well. For me stress=eating, eating=stress. I am trying to modify my stress and modify my eating and I know I can see a payoff when I am paying attention to both. Just my 2 cents. Also, there is no way you are getting kicked off the Beck Island. :hug:

onebyone-sounds like a nice trip. Glad you are on the hunt for a more reasonable eating plan.

For me: another good day. I cannot say how happy I am to be eating healthy, using Beck skills, being here every day, moving forward...

Credit today for:

:barbell: weighing in

:barbell: eating healthy and on plan

:barbell: planning tomorrow and packing up lunch

:barbell: checking in with my coaches

:barbell: resisting cookies at staff meeting

:barbell: doing arm weights

:barbell: walking 30 minutes with DH. Ouch but I did it anyway.

:barbell: meditating 15 minutes. Tonight was better- actually stopped the mind drift for breaths at a time. LOL.

Take Care

11-15-2010, 11:17 PM
Hi maryblu - we were posting at the same time so I missed you for personals.

I agree with you about the importance of BillBE`s post about the pie. It reminds me that I am not on a diet. I am developing healthy eating patterns and habits for life. There will never be a time when I can eat pie every day but there will be a time where I can have a piece of pie without worrying it will lead to days of out of control eating.

11-16-2010, 03:51 AM
Hello Beck friends:wave:

I haven't been so good about checking in, but have been putting great effort into putting dieting first...which has meant less computer time for the past few days. I have taken that time in the morning to be sure to get my exercise in because the later it gets the less likely it is to happen. *credit* for 2 miles walking yesterday AND Sunday, and eating OP for both days, too. I don't seem to know the daily plan until about 11am every day, but have come up with healthy meals and am happy about that.

Perhaps I'll get back here after my walk this AM as my Mother has a morning meeting and DH should be happy in his woodshop after I rearranged my Monday to get a trip in for his needed supplies.

11-16-2010, 05:27 AM
Diet Coaches/Buddies - Eating OP; CREDIT moi. A bowl of fun-sized Snickers bars appeared in front of me - one more person still getting rid of Halloween candy. I wasn't particularly tempted, but CREDIT moi anyway. It is fun to remember that before my journey my only thought would have been how many I could take without seeming greedy, LOL.

Lunged through gym; CREDIT moi.

maryblu - Our seed catalog arrived in yesterday's mail - the first of many but, coincidentally, the folks in Maine that we order from. Already planning Sun Sugar cherry tomatoes which gave us so much pleasure this year. Good luck with your "more focused exercise."

onebyone - Yay for still being able to enjoy the "kid in a candy store" feeling. It's one of my fears about getting old that those feelings of joy will all be worn out. Kudos for continued de-cluttering. I thought of you Sunday when I got rid of a stack of cherished cardboard boxes because we needed the space.

CeeJay - Congrats on the added smiley face for 5 pounds gone. Kudos especially for recognizing "how happy I am ... " - savor it!!!

Joy (gardenerjoy) - Smart wife to enjoy her DW's cooking. Yay for "butter beans" which is what I ate as a kid but have since had to call Lima beans because no one in Boston knew what I was talking about, LOL.

"What can you say about a twenty-five-year-old girl who died." - [Erich Segal, Love Story (1970)] (Smirk if you've sold 21 million copies.)

Shepherdess - Yay for winds that blow away the snow and a trainer-dog who wants you out and running. [Thanks for the black bean soup recipe, I'll try it.]

Beverlyjoy - Love the image of you and your Prince taking twirls. I HATE HATE HATE sticking keys on my keyboard - but have no idea how to fix it.

Debbie (Lexxiss) - Yay for still scheduling in some me time between servicing the needs of your mother and your DH.

Marci (madrikh) - Great Beckian demo: recognized that you can have a cookie when you bake a batch; planned to have one cookies; ate one cookie. Kudos for that. And thanks for "it's just a number that gives me important information; it is NOT who I am."

maryann - Kudos for reminding yourself that "that it will soon pass." [Thanks for "Life is made up of inches, seconds and mouthfuls." I do need to be reminded of that.]

redy4chng - Love the thought of racing to the gym before it closed; I did that once (also on a Sunday) and felt uber smug, LOL.

Readers - day 42
Practice, Practice, Practice
reminders to think thin

. . .
If you think ... It's not fair that I can't eat normally and have what everyone else is eating.
Remind yourself ... I'm now eating normally for a person who has a goal to lose weight. It would be even more unfair if I let feelings keep me from becoming thinner.
. . .

The Beck Diet Solution, pg 267.

11-16-2010, 09:35 AM
I had a busy town day yesterday, which challenged my eating. I do have a couple of go-to lunch places where I could have stopped to buy lunch, but wasn’t sure if I was strong enough to handle extra temptation. Instead, I packed some snacks with me and had a late lunch. I was hungry, but it wasn’t an emergency. Besides, I was looking forward to a bowl of black bean soup.

I skipped my evening workout yesterday and opted instead for massive push to get my floors clean. I just couldn’t go one more day with dirty floors. I didn’t leave the house in that great of a state when I left for vacation and DH didn’t improve on anything while I was gone. (To be fair, he was busy trying to get ready for his own trip and he did all his dishes before he left and had clean sheets on the bed.) I did squeeze in a short yoga session, just as a reminder that I don’t get to weasel out of exercise.

Madrikh, kudos for seeing your weight as information. That’s always a struggle for me. Yay for sticking to your planned amount of fresh baked cookies. It’s always such a great feeling when we successfully face a big challenge. Yep, there is always that part of our mind that fights back when we want to make changes. Great job recognizing it and dealing with it.

Gardenerjoy, yay for letting your DH do the cooking and finding out that he’s good at it! Sounds healthy and delicious.

Beverlyjoy, kudos for racking up so many credits and for recording them all! Yay for giving yourself reasons to twirl!

Maryann, sorry to hear about the depression, but great job not eating through it and facing it with a sane attitude. Kudos for running. I’m not a “natural” runner. In my own mind I’m a gazelle, but in reality, I’m a plodder. It doesn’t matter. I enjoy it and I do it. But it took me a long time to build up to running continuously and I still need walk breaks every now and again.

Onebyone, yay for such a beautiful day this late in November! Your description reminds me of a saying we have about Wyoming weather: “We get 3 seasons in an afternoon.” Yay for the kid in a candy shop feeling without any candy. Kudos for taking some great steps while you still search for the right diet. Web MD has good reviews of many diets available. I found that helpful.

Maryblu, I’ll join you in thanking BillBE for taking such good care of us here. Kudos for seeing the bright side to the end of gardening season. Is it too early to start a countdown to next gardening season?

CeeJay, great job for another good day to continue your winning streak. Yay for sticking to meditation long enough to get to the point where you stop mind wander for “breaths at a time.”

Lexxis, great job “putting dieting first” even if that means we don’t see as much of you. Yay for getting your exercise in first thing in the morning and for two days OP!

BillBE, yay for lunges! Why do the best exercises have to be the hardest? Kudos for resisting a bowl of snickers. It’s pretty great to get those reminders of how far you have come!

11-16-2010, 11:35 AM
Half-way through the month and half-way to my NaNoWriMo writing goal (wordcount = 25,042/50,000) and half-way to my November exercise goal (minutes = 695/1350). Go me!

WI: -0.1kg, Exercise: +55 695/1350 minutes for November, Food: 80%op, Read my Advantages and Responses: yes

Nature Girl
11-16-2010, 12:46 PM
I have a rule about even opening this site at work, because what a time sucker that could get to be! But I left the house without posting last night or this morning and I want to see my commitments down in words, not just floating around vague thoughts and promises. Considering my state of transition yesterday, I did pretty well at staying on plan and only binged a little on Trader Joe's wasabi wow mix--hard to gulp it when it is so spicy!!
So for today, I packed my workout clothes to go see Rugby girl at noon, planned my food for the day & wrote it down, and ate a good OP breakfast. After work I will stop at the store for healthy supplies for the rest of the week. And get on the Nordic Trak tonight. I also dragged my Beck book in the car and sat in the parking lot and read a new day--*Get back on track* is the slogan in by date book.
OK off, to class-I'll report in tonight.

11-16-2010, 12:57 PM
Good morning friends.
Well, I started the day by reading my Response Cards. Today's favorite:
"It's OK to feel empty".
Don't know if that's Beck or if I made it up:D

Credits (yesterday):
-read my cards
-treadmill, 45 minutes
-acupuncture ( I actually fell asleep!)
-stayed 90% OP
-planned food and exercise for today
-checked in here
-resisted eating chocolate in the car (a habit)
-chose fresh fruit for my frozen yogurt topping v. candy

Today is a yoga day. I am looking forward to it and hoping to have less pain as a result of acupuncture. We'll see.

I am still "diet-less"; I have such a strong rebellion towards specific diet plans. I have checked out numerous diet books from the library and none seem to strike me as "the one". For this week, I will stick with my plan of smaller portions/ no seconds, leave a few bites, limit sweets, and stop eating 2 hours before bed.


11-16-2010, 05:20 PM
Hi Becksters - yesterday was a healthy day - I am grateful. A couple of things got changed along the way, but - I was able to make it work with my program. Grateful for that too. I had many credits - logged my food, read arc/rc, did my meditation, drank my water, left a bite, ate seated only, no seconds & did my stretches. I need to work on slow mindful eating -I guess I need a day of ‘timing’ my food. Thirty seconds between bites for a day helps, usually.

Three appointments yesterday. PT was OK - it was a little too much this time. Next appointment I saw the wonderful therapist that I’ve been seeing since the staff infection, toxic skin explosion, and injury to Prince (resulting in cancelling my foot/ankle surgery twice). Then I saw my regular doctor because I’ve had a chronic stomach ache & heartburn - hello stress. She prescribed some tummy medication over the phone, but, said I also need to come in to see her. On my own I gave up citrus, chocolate (phooey), caffeine, tomatoes, vinegar etc and not eating a few hours before bedtime. It was helpful. I miss chocolate and my morning coffee. Not fair - oh well. LOL It’s kind of pathetic when my day is comprised of all health related appointments - but, I am trying to look at it as path to better health and good things happening in the future.

Madrikh - many good credits - that’s wonderful. I think any food plan will work with Dr. Beck’s techniques - as long as it’s conducive to planning. Carry on!

Nature girl -seems like Whole Foods samples are getting to so many folks. (they have the best tasties) That is over - hop right back on your plan and move forward. Credit for all your good planning for food/exercise and more.

Garadenerjoy - wonderful! - you being half way through your writing and exercise goals. That rocks.

Shepardess - credit for realizing you might not be in a good place to resist the restaurants in town - and bringing snacks to hold you over until lunch. Cleaning floors is exercise, indeed.

Billbe - major credit for passing up the candy. (chocolate is so hard for me) and realizing how far you’ve come in how you approach a bowl of candy now as opposed to in the past.

Lexxiss/Debbie - credit for concentrating on your food. I am so glad you had the time to check in. It’s helpful, I think. I am glad you could get your exercise in, too. Thanks for explaining the house situation - it makes perfect sense once ya know!

Maryann - yes, I gave a twirl for you. Not eating through a bout of depression is a very major thing! Much credit for that. Isn’t it amazing how so many of the Beck techniques spill over into our lives beyond the food.

Onebyone -I am so happy you feel inspired to do your art for the xmas show. Good that you realize that you must make DH’s sugary pop a No Choice category. Enjoy the time with your mom.

Maryblu - credit for thinking of ways of substituting the exercise you get from gardening in another way. I agree - the honesty that folks have here is part of why it works. We all have successes and struggles and, I think, and sharing it helps us all.

Ceejay - I am so glad your meditations are going well. It is a real process. You said: . I cannot say how happy I am to be eating healthy, using Beck skills, being here every day, moving forward... That just made me grin from ear to ear. That’s what we all strive for.

Thanks for being part of this forum - to you all.

11-16-2010, 05:35 PM
Hi Beck friends:wave:

I've been giving a real try to actually "schedule" my day, even though I am at the beck and call of others. It is helping me, although I said I would do my 1 m walk first and instead went outside and did some raking which turned into another project. I have had a lot of spontaneous exercise but NEED to walk. I will post first since that is "scheduled". I have until 4pm when I take DH to a dr. appt. *credit* for persistence and *credit* for planned OP eating.

BillBlueEyes, I thought of you this AM as I was planning a shopping trip where you have to buy 10 items then you get a 1/2 gallon of FREE ice cream. I DID recognize it is cheaper to just buy the ice cream even though it is the brand which has fat free AND no added sugar. I still have a plan for dumping my Halloween candy but I promise it will not be your office. *credit* for resisting Snickers even though you didn't want it. In the old days, I would eat it even WHEN I didn't want it.

Marci(madrikh), I had my first chuckle of the day regarding your Beck cards. It's important to proceed each day with a bit of humor. As to being "dietless", Marci's plan sounds quite reasonable. I really don't believe there is a specific diet tailored to each of our individual needs. I'm loosely following South Beach Diet but am in the process of writing some of my own "rules". I'm glad you're back with us. I hope you have less pain at yoga.

NatureGirl, great credits already today! The bonus is that your plan to write in your date book is such a good idea. Thanks for the quick checkin from work.

gardenerjoy, I watched a TV program about successful dieters. One common strategy was getting help with chores. I call it delegating, but prefer to cook myself. My DH has 2 menus and they are both pretty B-A-D. Great mid-November report! *credit*

Shepherdess, welcome home! Sometimes cleaning floors IS the workout, even though you did fit in a short yoga session.

CeeJay, :yay: for returning smileys and :barbell: credits! Kudos for keeping up with meditation and thanks for sharing your observations.

maryblu, thanks for the reminder that the Beck model for behavior is a day to day thing. Your statement was very potent when I read it, whatever that means.

onebyone, glad to hear you enjoyed your trip. Is there any chance you can stock your fridge with some "rediculously low " priced 6 pack beverage that is sugar free. I'm taking a deep breath here, but I think that the sugar in the cola is probably higher than lots of other things. I am a label reader...sometimes it helps.

maryann, I am inspired with your faith that things do pass and that you always know you will be back to yourself. I always "feel" your statements. Great that you don't have to eat through those hard moments anymore.

Beverlyjoy, thanks for the twirl you sent me and I'm sending some back. Your bouncing back and going to great lengths to stay with your program is very inspirational and a testament to Beck principles.

redy4chng, :yay: for posting credits!

BelovedK, :wave:

Woodland, I am working on some new recipes, too-reminding me I'm trying one tonight…(turn on water). I'm an automater, and am thrilled when I find something new. PS love your idea of counting credits instead of sheep!

deelee10, loved your leaving the candy story! Good for you and good for DH to step up to the plate as your coach!

Kam(McKt), I like your idea of "week in review". Baby steps toward better habits is a great way to evaluate!

I am off to pre-pare dinner so it will be ready when we get home. The Dr. office is in a little old mining town, "The Richest Square mile on earth" used to refer to gold and now it's gambling. *credit* for cooking instead of dropping by a cheap casino buffet. *credit* also for exercise which is next on the schedule. See ya'll soon!

11-16-2010, 11:09 PM
Hello Everyone:

BillBlueEyes-LOL re how many you could take without seeming greedy. Boy, did that hit home. I always felt this way about appetizers.

Shepherdess-good for you for packing snacks and avoiding lunch places that were going to be too much to manage that moment.

gardenerjoy-keep on writing and keep on exercising. :carrot:

Nature Girl-you did a lot of good planning for today. Hope all went well for you.

madrikh-I don't remember, "It's OK to feel empty" so maybe that is your own. That's a toughie for me. Working towards that. Nice list of credits for you.

Beverlyjoy-all those medical appointments have got to be stressful so it is good you are sticking to your plans!!

Lexxiss-nice that you are getting out walking. Credit for skipping the buffet.

For me- another good day. Credit for:

:spin: weighing in
:spin: eating healthy and on plan
:spin: resisting chocolate at work
:spin: walking 30 minutes with DH
:spin: meditating 15 minutes
:spin: checking in with my coaches
:spin: planning tomorrow


11-16-2010, 11:23 PM
Also wanted to post this. I am reading a book called Mindfulness in Plain English by Bhante Henepola Gunaratana. This is a passage about meditation but I just thought it fit what we are doing so perfectly:

"Meditation is not a quick cure-all. You will start seeing changes right away, but really profound effects are years down the line. That is just the way the universe is constructed. Nothing worthwhile is achieved overnight....And if you are sitting there constantly looking for huge, instantaneous changes, you will miss the subtle shifts altogether. You will get discouraged, give up, and swear that no such changes could ever occur. Patience is the key. Patience... Patience is essential for any profound change."

11-16-2010, 11:40 PM
hi everyone,

missed my check in yesterday because i didnt have anything to check in with and i hadn't really started to implement what i have been reading about Stage 1. things have been a little nuts and i haven't had the chance to sit down and fully internalize Stage 1 - until tonight. I spent several hours getting myself set up: I re-read the chapter on Stage 1, took notes on most of the success skills she mentioned and prepared the tools i will be needing. Response cards, advantage deck are at the ready. I set up an excel spreadsheet for my daily weighing in. My journal has my food plan outlined for tomorrow. All i have left to do are the experiments she mentions. Other than that, i'm ready to roll! hoping to do a more substantial daily check list about eating OP, exercise, challenges/credits etc.

:carrot: *LOVE* this carrot dude


ps - how do i get a cool pounds lost avatar? :)

Nature Girl
11-17-2010, 12:29 AM
I'm glad I snuck on to post at work today--just writing it down helped me stick to it! Eating went OP except the part where I ate LESS than planned! Oh bummer I guess. Got groceries, sweated for 65 minutes with upper body stuff and then treadmills, etc. My only issue with the midday workout is that the "glow" (ok, sweat pouring off of me) is hard to cool down from before I need to be back with students, in grown up to modify that....
Bought groceries, ate rice & beans with kale, had an off plan beer (only one) but skipped two snacks today so except for nutrition,I should be ok with calories.
I'm noticing that in the last week or so I am leaving food on my plate--not a typical behavior for me. Sometimes it isn't much --just part of a bun--but it seems significant and I think its a good trend!
So tonight I'd better read some cards/slogans, plan tomorrow's food, pack my gym clothes for tomorrow's workout, and write down my exercise and tomorrow's slogan from Beck and call it a day.

11-17-2010, 02:44 AM
Greetings fellow Becksters….:carrot:
I hope this finds you doing well. I have been doing excellent at maintaining, however that is not my actual goal at this time. I basically took Sunday as an off plan (unplanned) day. I have been working extra time and intensity at the gym and have been a little under on my food points (WW) each day to compensate for the splurge. We will see what happens at the end of the week with the scale.

I took on a project that I thought was going to be a quick no brainer with time and effort, apparently I was not using my brain. I decided to take my Mother’s recipe box and put all the recipes into a soft cover cookbook for all our family. My mom is an 82 year old fabulous cook with a lot of recipes. Many are from the 50’s and 60’s and are partially prepared by memory and some of the ingredients no longer exist in today. I have already put several hours in and am not close to half way done.

Long story short, I wonder if I take on the projects to create a bit of distraction from myself and obtaining my goals. Beverlyjoy – I am fascinated the book you are working through 168 hours. When I first read your post I had immediate anxiety thinking about bringing that much awareness to where I spend my time on which activities. A lot of self discovery there. Hopefully your days of Dr. visits will bring you many days of health soon. Kudos for all the wonderful credits with so much going on with your health. Sending hugs your way.

BBE – LOL – before my journey my only thought would have been how many I could take without seeming greedy – I sure can relate to that, what freedom to not have that invisible ball and chain of being so attached to bowls of free candy. Funny how some can walk past that bowl and never have a second thought and then there are those of us that have to put such effort and practice to getting to that point. Here’s gratitude to the Beck Solution

Shepherdess – Welcome back from vacation! Kudos for doing so well while on holiday. And for acknowledging hunger was not an emergency. I am getting pretty good with that one. On a previous post one of the other coaches said that slight grumble in the belly was a good reminder that they had not over eaten.

Gardnerjoy – Yay for being right on target! Exciting for NaNoWriMo as well as the fitness goal… go Joy go!

Madkrih - Kudos for being so diligently OP. I think being “diet less” is okay and finding a food / nutrition plan you personalize or create for yourself is acceptable. It’s all about finding what works.

Lexxiss – Kudos for your planning and persistence. Also for not stress eating when you have so much on your plate. Maybe you could schedule a few short walks to make your time more manageable? You must be talking about Central City? I used to live in Boulder and then Aspen

CeeJay – I was happy to see another smiley face added to your collection! Yay! You are on a great path to success and I often find you are a good source of motivation for me.

Redy4chg - Welcome!! It sounds like you are off to a great start! Kudos for all your planning. You have to be a member and have so many posts for the first month in order to get your ticker…. After a month you can update at USER CP link at the top.

Naturegirl – Kudos for all the exercise. Kudos for leaving food on the plate, I treat anything left on a plate as a huge success.

Midweek Review

:smug: Exercise = 4 hours

:smug: Nutrition OP – 3 day

11-17-2010, 07:43 AM
Diet Coaches/Buddies - Eating was on-plan, CREDIT moi, but only because I planned to have another slice of the apple pie as my evening snack by declaring it to be fruit, LOL. It sorta was, since I left at least 75% of the crust, and my neighbor didn't add much (any?) sugar. DW commented that she doesn't bake anymore since I can't be trusted to eat my share. WOW! Before my journey she'd occasionally bake and I'd eat about three quarters and she maintained her weight. I've changed the family dynamics. What an NSV!

It was a poignant walk (CREDIT moi) as I realized that the fourth day of above average temperature couldn't continue.

CeeJay - Thanks for the quote from Mindfulness in Plain English - I like being reminded that a little patience is required. Kudos for "resisting chocolate at work" - you know, work ought to be a sanctuary free from our real life temptations and distractions. Maybe, someday in the distant future, there'll be regulations about food at work just like Human Resources has regulations about provocative attire.

Joy (gardenerjoy) - Congrats on meeting your multiple half way goals, with Kudos for "Go me!"

"It was love at first sight." - [Joseph Heller, Catch-22 (1961)]

Shepherdess - Yay for "I was looking forward to a bowl of black bean soup" - can't think of a better strategy for staying the course than planning food that's worth looking forward to. (Have not idea how to "Up with which I shall not put" that sentence to avoid the terminal preposition, LOL.)

Beverlyjoy - Yep, you've assigned yourself the job of being prepared for your December surgery, and it's taking a lot of your efforts. You're doing what you've set out to do. You can write a novel later, LOL.

Debbie (Lexxiss) - Oh Yes, Kudos for persistence - you do got that one. Leaf raking is good exercise - was it Joy (gardenerjoy) who called them leaf lunges, LOL. [Thanks for promising to dump your d*rn Halloween candy anywhere but near my office, LOL.]

Nature Girl - So much good stuff in one day. Drooling here over your "rice & beans with kale," admiring your leaving food on your plate, noting your neat slogan in your date book *Get back on track* - Kudos all.

Marci (madrikh) - I like your "It's OK to feel empty" - think it's yours, I don't recall it. Kudos for resisting chocolate and adding fruit vs. candy. My take is that you'll work well with your own designed eating plan ("Marci's Plan" as Lexxiss called it). I'm prejudiced since I rolled my own but if you're happy with what you've put together, grab it and charge forward.

KAM (McKt) - What a fantastic idea to capture your mother's recipes - a gift to her and so many in your family as well. "invisible ball and chain" - Yep, that's how the old eating felt.]

redy4chng - Good stuff all this getting organized for "I'm ready to roll!" Kudos and Bon Voyage. (Yeah, that carrot is the best icon.)

Readers - day 42
Practice, Practice, Practice
reminders to think thin

. . .
If you think ... Now that I've lost weight, I can stop being so careful.
Remind yourself ... If I want to keep the weight off, I need to use the techniques I've learned for the rest of my life. If I don't continue to maintain my new mindset and eating behaviors, I'll invariably gain back weight.

The Beck Diet Solution, pg 267.

11-17-2010, 10:05 AM
The snow started falling a little before noon yesterday. It was a little too warm to stick. By 2:00, I realized that it wasn’t going to get any better. I dropped everything, laced up my shoes and headed out for a run. I gave myself permission to cut the run short if I got too cold, wet or muddy, but I was properly dressed for the weather, and what’s a little mud? I did all my miles. It wasn’t great for newly cleaned floors, but I can mop again.

Food was OP. I had my planned evening dessert, felt like I should have something more, but had a cup a tea instead.

Gardenerjoy, congrats on being halfway to your word goal and to your exercise goal this month. Sounds like you are really in the groove!

Nature Girl, yay for sitting down to read Beck and finding that it’s exactly what you need to hear. Kudos for making such a good plan after a day that didn’t quite go according to plan. Great job leaving food on your plate. It must mean something is changing!

Madrikh, liking your “It’s OK to feel empty card.” It may not be Beck, but it sounds like it works. Picking the right diet can be tough, but it helped me to realize that I could tweak a diet to fit my needs/lifestyle. Sounds like you are taking some good steps in the meantime.

Beverlyjoy, great job staying OP when you have to make changes. It’s difficult to find just the right amount of flexibility. Multiple medical appointments doesn’t sound like a pleasant day, but kudos for taking care of yourself. Hope once you are healed you can once again have coffee, chocolate and all those other things you had to give up.

Lexxis, raking seems like a great way to get some exercise, but great job scheduling a walk. It’s tough your schedule revolves around everyone else. Maybe you can set aside some time for yourself and get everything done that you need to accomplish.

CeeJay, great job on another OP day. I see you got a walk in and I hope that means your feet and knees are feeling better. Thanks for the great quote. It’s so hard to remember that there are no shortcuts in life.

Redy4chng, great job getting set up to start Stage 1. When I was first beginning, I added a few things from Stage 1 at a time and did the experiments along the way. Sounds like you are already rolling!

McKt, sounds like your unplanned day was well planned! Kudos on maintaining. Sometimes it’s helpful to take a little break from weight-loss, get yourself adjusted and solidify your skills. Once you feel comfortable, you can start working on weight-loss again. It sounds like you have a lot going on right now and one more thing might be a bit much.

BillBE, yay for changing the family dynamics. I can’t decide if it’s a good or a bad thing that it’s come at the cost of your DW’s baking, LOL. Your conundrum over the terminal preposition reminds me of a line from a poem, “After Four Years in College:” “After four years in college, I couldn’t end a sentence with a preposition even if I wanted to. . .end a sentence with a preposition.”

11-17-2010, 11:53 AM
And, just that fast, I'm behind on my exercise again, but I'm sure that I'll get some of it back today and there's still a lot of month left.

WI: -0.3kg, Exercise: +0 695/1350 minutes for November, Food: 80%op, Read my Advantages and Responses: yes

11-17-2010, 11:57 AM
ARGH! Depression worsens and the struggle to get out of bed is back. This has been a steady descent for the past week or so, but I always hope that doing the hard work (exercise, sleep, good food, meds) will stop IT in IT's tracks. nope.

WI: 164, again, sigh.
-ate OP yesterday, except about 2x the cereal planned for my snack (so hard to distinguish hunger from depression/fatigue)
-planned for today
-plan to get on treadmill in 21 minutes (this will be monumental today)
-got out of bed after hitting snooze 1 time
-read my cards yesterday

That's all I can think of for now.


11-17-2010, 04:33 PM
Hi Beckfolks.... Yesterday was a healthy day. I am always grateful for that. I many of my Beck tasks: planning, logging, leaving a bite, eat seated only,and meditations (twice). I weighed today and I've lost two pounds from last week. :):) Yippeee!

The meditations I am doing now are a CD of guided imagery and affirmations for a successful surgery and good recovery. A friend gave them to me. She said they were very helpful when she had her cancer surgery. They are very relaxing and positive. It's very intriguing - the first part is focussing on a transition to the operating room and the medical staff doing well while a gathering of my friends and family and even angels are there in with me being suppportive and showing love. Then we transition to the recovery room. The next separate segment are affirmations of healing, accepting feelings, and many positive ways of approaching a smooth,less painful, quick recovery.

At PT today they thought that it would be next Monday for me to 'try' out my knee scooter with Prince in the helm of my mobility. I am hoping for the best result! They want me to bring in a walker too.

McKt - you said: I am fascinated the book you are working through 168 hours. When I first read your post I had immediate anxiety thinking about bringing that much awareness to where I spend my time on which activities. I am not sure of what you are referring to.

I'll try to get back for more personals.

As always, I am thankful for all of you and how we help each other in the crazy world of food.

11-17-2010, 06:37 PM
Of course you do not know what I am referring to as it is GardnerJoy that is reading the book 168 hours..... :o:o What a goofball I can be.

The meditations are a wonderful addtion to help your recovery along. I am sending lots of good thoughts your way for a speedy recovery for you and Prince!


11-17-2010, 08:05 PM
Hi Beck coaches :)

I am checking in, not doing too well. Trying to find a way to freshen up my approach. I tend to fail at this point (as shown in the past) and am determined not to this time. I might get a spiral bound index card notebook and keep my cards in there, it i=will be more accessible.

I am sorry I am not up to personals (I am also sick, with no voice, and feeling poopy) I just wanted at least one credit today (checking in)

11-17-2010, 08:55 PM
Hi everyone:wave:

I had computer issues again...I did a full scan so it must be connectivity. I had good intentions but will have to keep it short as it is now time to prepare dinner.

credits today:
went out for a 1 mile walk before 8am
used distraction and resistance tools and actually put a free donut in the trash (it was stale but I would have eaten it!)
got on my bike for a short ride through town
ate OP

I'll see you all tomorrow. Keeping my fingers crossed for better connectivity!

11-17-2010, 10:32 PM
Hi everyone,

My credits for today:

:carrot: Read my response and advantage cards

:carrot:Food was OP (minus a few fruit/veggie swaps like banana for pomegranate and broccoli for salad and salmon for tuna because of availability – this is still considered OP right?)

:carrot:Exercise: did run #1 for the week + body pump (1 hour strength training)

:carrot: Picked up the original pink Beck book from Chapters to complement the green one i have

Still struggling with the eating slowly/consciously thing. I’m just always in a rush and I feel like I’m not being productive unless I am reading something or email while eating or feel like I’m wasting time if I eat slowly. Gonna work on this.

McKt – thanks for the warm welcome and the info re: the ticker. I’ll be impatiently awaiting the end of the month :D

BillBlueEyes – love the apple pie anecdote… very inspirational … can’t wait for my own lasting changes that affect everyone around me :)

Shepherdess – wow! Running in the snow – that’s hardcore.:cool: No snow yet in Ottawa but the wind has scared me into running on the treadmill already!!

Madrikh – keep on struggling along. It’s only a matter of time until it feels easy and enjoyable again!

Beverlyjoy – kudos for everything you mentioned

BelovedK – kudos for checking in and looking for new ideas

Lexxiss – kudos for walk + bike in one day :cool:


11-17-2010, 10:37 PM
Good Evening Coaches

-came and posted.
-returned diet books that I deemed all too extreme and faddish
-on advice of a friend I am reading about the glycemic index stuff even though my saboutaging inner know-it-all says I already "know all about it" though I have never actually done it. Be gone saboteur!:wizard:

Well I had a busy morning, and a lazy afternoon, today. I bought some groceries, but nothing overtly "healthy"(?). No veggies. No fresh green things. I looked at all of them and went "meh.":shrug: Then offered to make DH an egg and bacon bagel for dinner and asked myself "Do I have a tomato?" You didn't buy one.

I have a TERRIBLE history of depriving myself of things I want or need. Truly, the all-or-nothing attitude and way of life is lived by me. Since I haven't chosen a foodplan, I can't have anything yet. phooey. Well, whatever. It's not like I can't get on a bus and go get what I need. And these are the terrible saboutaging behaviours I practice at times of real change.

*shakes fist at :devil: sabouteurs*

Yesterday's penultimate drawing class was deeply enjoyed by me, the teacher! I had the rental car an extra day to take my mom out, which was a great visit btw, so much better than a few weeks ago but she remembers nothing of it today though she was in a good mood. The "residual mood" of our visits sticks with her I believe, even if the details don't. Such is the mystery of alzheimers. I'll take what I can get and be grateful for it though. I have no expectations that she will remember anyway... and then I was late getting back and had DH help me clothe my mannekin for my drawing class still life which I called "farewell summer" or "welcome winter vacation". I've attached a jpg of the class drawing the mannekin for your amusement as well. (BTW DH used to wear those shorts! O Canada;) )

gardenerjoy and billblueeyes Please enjoy this award winning, (2nd place, :encore: not mine in case you're wondering), opening sentence entry in the worst opening sentence fiction-writing contest... The Bulwer-Lytton Fiction Contest ( Perhaps those of here at the Beck Diet Solution who fancy themselves wordsmiths could aspire to enter this contest in 2011? See if this doesn't get your writing juices flowing ;)
The lone monarch butterfly flew flutteringly through the cemetery, dancing on and glancing against headstone after headstone before alighting atop Willie Mitchell's already lowered casket, causing gasps of awe to fly from the open mouths of five or six lingering mourners, until a big shovelful of dirt landed on it and it died."

Lexxiss Hi! good list of credits there... hope to see you back tomorrow! Good job with the doughnut (donut?)

BelovedK It's hard to enthusiastic about anything when you're feeling poopy :hug: Luckily "happiness" is not a pre-requisite for following Beck. Sometimes it comes after we do it a while, and not before. "Tending to fail" is not a pre-ordained outcome. We can change. we do not have to do what we've always done. Kudos for coming and posting about this. I appreciate it as I, too, am fighting the same feelings and the same tendencies with where I am at today. We can both overcome our tendencies. Feel better.

McKt :wave: Hi. Hurray for maintaining is what I say! BBE points out that we are all maintainers, whether we have lost 1 lb or 101. It is true. credit.

Beverlyjoy Good going today and nice to hear about Prince being at the wheel so to speak. I am crossing my fingers things go well for you.
I used to be part of a meditation group in my early 20's. About 8 of us would meet at my place and we'd meditate for about an hour together in a circle eery week. We were following a meditation course and had certain things we'd focus on. My favorite meditations are always with a candle. Just light the wick and stare into the flame. Close your eyes and try to hold th eimage of the flame in your mind's eye.... or you can just watch it to focus yourself and get calm and when/if you clsoe your eyes just think of one word only "Peace" "Love" "strength" "calm" "joy" whatever you need, and whenever the mind wanders just watch it (the thoughts) go by (I usually thank them if they are very persistent-I know now that will sound weird!) and gently bring yourself back to the one word. Keep reminding the body to relax. I remember feeling my body go "ca-chunk!" inside as I started to truly relax and let go. I find nothing more joyous or powerful than a group meditation. Inspite of this I haven't done it in about 20 years now. I also use cd's by Louise Hay for body healing and anxiety relief. The first time I heard them I thought "cheesy" but I gave her a chance. It's good stuff--well, anything that can help relieve my anxiety, fear and pain is goodstuff in my books.

Better go. Time to get ready for bed. Maybe I'll do a candle meditation tonight. Thanks for the inspiration Becksers. :wave: to everyone I missed responding to, and to all the lurkers.

11-18-2010, 12:09 AM
Hi there!!!

Nature Girl-kuddos for eating less than planned, leaving food on your plate, and for the exercise.

McKt-your recipe book project is so nice. I am sure your mom and your family will be pleased and it will be something they will cherish forever.

BillBlueEyes-yay for leaving 75% of the crust.

Shepherdess-good for you for running in the snow.

gardenerjoy-I like your idea of having monthly exercise goals- good for you for tracking it and holding yourself accountable.

madrikh- sending you a hug. I hope you are feeling better soon.

Beverlyjoy-nice list of Beck tasks and 2 pounds gone is awesome. I think it is so smart that you are preparing for your surgery with the guided meditations. You are going to be so ready for this.

BelovedK- hope you are feeling better and glad you checked in.

Lexxiss- nice list of credits and good for you for trashing the donut.

redy4chng-it's excellent that you are preparing so carefully. This is going to pay off. Great list of credits. Eating slowly/consciously is very hard for some of us. I am still working on this one year later. Then again, I have had this habit of speed eating probably since I was being breast fed. LOL. For me, it is definetely a work in progress.

onebyone- best of luck in your continuing search for a food plan. I ended up making my own food plan- I have 2 breakfasts I choose from, same snack every morning, choice between 3 lunches, same snack every afternoon, dinner varies but I try to keep under 600 calories (usually fish or chicken, rice or sweet potatoes and veggies), and a choice of 3 different snacks at bedtime. Basically it is calorie counting, trying to aim for 1500-1600 per day but with limited choices so that I don't have to think overly hard. LOL. I also have been keeping a list of the Superfoods and checking off every day which of them I eat.

For me: another pretty good day. Ended up at a Chinese buffet for lunch but ate sanely and only until mildly full, not stuffed to the gills like the old days. LOL. For sure I am over my calorie alottment for the day but skipped my afternoon and evening snacks so made up a bit there. Reminder to myself to insist that when I go to lunch with collegues it is anywhere but Chinese buffet. Credit for:

:cool: weighing in
:cool: doing arm weights
:cool: meditating 15 minutes
:cool: planning tomorrow
:cool: checking in with my coaches
:cool: reading advantage and response cards, something I have been slacking off on lately


11-18-2010, 06:25 AM
Diet Coaches/Buddies - Just love going to the yearly health fair at work because all my numbers are good. Yay for HDL Cholesterol (the good Cholesterol) being in the healthy range, especially since it was extremely low when I began my journey and has slowly increased due to exercise (according to my doctor). My bone density was highest ever, giving me joy because exercise and good diet tends to increase that (CREDIT moi) while age tends to decrease it. I took only one FREE candy bar - granola health bar as they label it. It was a 100 calorie size, just slightly bigger than the fun-size Halloween candy. I didn't eat it, got all my jollies just taking it. Got a FREE tooth brush - purple; I am so easily amused.

Did gym; CREDIT moi. The guy next to me was doing chest presses with 70 pound dumbbells while I was using 50's. Thank goodness that I don't compare myself with others at the gym, or even notice such things.

onebyone - LOL at your icons for driving off the Saboutaging Thoughts. Kudos for continuing to actively pursue your eating plan. That's an encouraging thought, that the "residual mood" of visiting your mom sticks even if the details don't. [Gotta love your example worst first sentence, especially, "flew flutteringly through the cemetery," LOL.]

CeeJay - Chinese buffet is a challenge; Kudos for winning that one. Just got reminded that General Gau's Chicken is the absolutely worst option - which is what we had nearly daily a few years before my journey - <shuddder>.

Joy (gardenerjoy) - Cheers as you write, write, write.

"I went to sleep with gum in my mouth and now there's gum in my hair and when I got out of bed this morning I tripped on the skateboard and by mistake I dropped my sweater in the sink while the water was running and I could tell it was going to be a terrible, horrible, no good, very bad day." - [Judith Viorst, Alexander and the Terrible, Horrible, No Good, Very Bad Day]

Shepherdess - Kudos for "but had a cup a tea instead" as well as "what’s a little mud?"- such Beckian attitude. [Just LOVE the poem, “After Four Years in College:” - thanks; tried to google it to see if there was more to it, but no joy.]

Beverlyjoy - Congrats on two pounds gone even while you're so involved with prep for your upcoming surgery. Thought of you yesterday when I encountered a friend at work with a new serious limp, which isn't handy for a guy whose job requires moving distances through the building. Seems it "comes on" every so often. I told him about the knee scooter which he'd never heard of. He was intrigued. It's amazing that that device is so unknown.

Debbie (Lexxiss) - Ouch for computer issues. Remind your computer that it's job is to make your life easier, LOL. Kudos for "put a free donut in the trash" - Yep, no points off for stale. I've eaten many a stale donut.

Marci (madrikh) - Keep the faith. You're absolutely right that "doing the hard work (exercise, sleep, good food, meds)" will prevail, even if not instantly. Kudos for making a plan for the treadmill.

BelovedK - Biggest Kudos for checking in when you don't feel like it - the very time when it's most useful. Sending supportive thoughts to feeling better.

redy4chng - Neat list of credits; Kudos. Yep, food swaps are OP in my book; it works for me to have that kind of flexibility or I'd go nuts.

Readers - chapter 11
When to Stop Losing and Start Maintaining

When should you stop dieting and start rest-of-your-life eating? That's not an easy question to answer. It's not just a matter of getting down to a predetermined goal you've set for yourself because that weight might or might not be realistic for you to achieve or to maintain. In fact, when I meet with dieters for the first time, I ask them two questions:

What would you like to weigh? (In other words, what is your ideal goal?)
What weight could make you at least minimally satisfied? (In other words, what is your satisfaction goal?)

The Beck Diet Solution, pg 271.

11-18-2010, 10:06 AM
Yesterday was one of those days where I just wanted to snack my way through the afternoon. I didn’t, so credit for that. Instead I changed my planned afternoon snack of veggies and hummus to trail mix. I don’t know if it was the extra shot of protein and fat or the chocolate chips that felt indulgent, but it did satisfy the cravings.

I was also having a hard time getting motivated to exercise. It was just a low-energy day. I finally told myself I could quit if I was just too tired and started with some easier exercises. I did most of the workout, only skipping a few exercises I just couldn’t face.

Gardenerjoy, the great thing about your exercise goals are that one day doesn’t make or break it. Best of luck getting caught up on the exercise.

Madrikh, sorry that your struggling with depression again. It is tough to distinguish hunger from depression/fatigue. Great job committing to your plan through it all.

Beverlyjoy, great job doing all your Beck tasks and yay for a healthy day as the end result. Congrats on 2 lbs down! I love your meditations. It sounds like such a positive way to prepare for your upcoming surgery.

BelovedK, yuck for “sick, with no voice and feeling poopy!” Hope you recover soon. Great job checking in even while your struggling. It always helps me with my motivation. I also love my card, “Dieting is supposed to get hard. That’s OK. If I keep practicing my skills it will get easy again.”

Lexxis, ouch for computer problems. I know how annoying that can be. Great job throwing out the offending doughnut!

Redy4chng, yay for all the dancing carrots! I have a hard time eating without distractions as well. In fact, I am almost always reading posts here while eating my breakfast. I do try to make my most difficult times of day distraction free.

Onebyone, yay for a good visit with your mom and I’m sure you’re right that the residual mood sticks with her. I sometimes have that “I already know this” thought when I’m reading something about health. I often do already know the basics, but it helps to get all the details. I sometimes counter the thought with “If I already know it, why don’t I do it?”

CeeJay, great job eating sanely at the Chinese buffet. It is always helpful to see those improvements on past behavior. And great job skipping snacks to compensate for extra calories.

BillBE, yay for the health fair to give you an objective gauge for all your progress. Congrats on rising HDL levels and increasing bone density! We all know our diet and exercise makes us look better externally, but it’s good to know all our working parts are better looking too!

11-18-2010, 11:17 AM
Hugs to everyone who is struggling with low energy and related issues. I appreciate you writing about it here. Is there something about November? I swear I've felt more hungry this month than I have in the last several even though I haven't changed my eating. Maybe some of it is biological? Fattening up for winter sort of thing? For me, though, I'm pretty sure a lot of it is just having lots of goals and projects and ideas -- all of which are good, but overwhelming. And my favorite way of dealing with overwhelming is overeating, even though it isn't at all effective. What's working best for me, at the moment, is making mind maps and lists and schedules, actually taking the overwhelm head on.

WI: +0.3kg, Exercise: +60 /1350 minutes for November, Food: %op, Read my Advantages and Responses: yes

onebyone: thanks for the laugh -- the Bulwer-Lytton sentence was stellar!

BillBlueEyes: I love Alexander! We recently gave that book to our friends -- the ones with the 20-year old son who is waiting for a kidney. The whole family is well past the kid's book age, but it's the perfect book some days.

11-18-2010, 12:36 PM
Someone PLEASE tell me not to give up! At WI this a.m. I am at 165! In other words, my numbers are going the wrong way and I'm up 4 lbs since a week ago.
This freaks me out, because last year at this time was the 12 lb weight gain in 6 weeks (by my M.D's records). I am obviously still above my normal adult weight of 155, which I've been able to maintain since my marriage 25 years ago and I cannot gain more.


11-18-2010, 01:51 PM
Hi Becksters - yesterday was mostly good. However, late in the afternoon I let stress get the better of me. I ate chocolate ice cream and crackers (not together). Glad that is over. I got up today and planned for a healthy day.

I did get my exercise in yesterday - credit.

Lately I’ve been waking up at 3am and just can’t fall back to sleep. I’ve been doing a meditation then. Yesterday I got in two meditations. Credit

Marci - I am sorry your depression is coming up. I too hope that all your good healthy things should help you get through this. Awesome - 21 minutes on the treadmill!!

Mckt - don’t worry about the mixup - gardenerjoy or Beverlyjoy - the two joys!

Belovedk - I hope you feel better. I have a spiral journal with cardboard divider that have a pocket. That’s where I keep my arc/rc. I find it nice to have it together.

Lexxiss/Debbie - phooey on computer troubles! I am doing a happy dance for you - throwing away a donut (even stale) is major. Many credits - well done.

Rdy4chg - lots of dancing carrots are awesome. Love seeing those credits - well done. I have trouble eating slowly too. When I find myself way way to fast, I do this exercise: I use my watch and make myself wait thirty seconds between bites. If I do that for a few meals it really helps.

Onebyone - be gone ‘inner saboteur”!! I can totally relate to the ‘all or nothing’ approach to food plans. Either I am off or I am on. It’s hard to just be doing a few healthy things. But, you & I can do this. We need to plan and shop and be ready. I love the thought of your meditation group. What a wonderful idea. I love that ‘cachunk’ feeling too! I wish you lived closer - we could have our own meditation group. (ceejay, too)

Ceejay - major yippee’s for food sanity at the Chinese buffet. That’s a major credit. It’s so nice to really see the difference in how you approach the situation now. Glad you got in your meditation. (me too)

Billbe - wonderful to hear of your great numbers at the health fair!! You can save your granola bar for later - and plan it in. That’s great. I hope your colleague checks into the knee scooter.

Shepardess - credit for not snacking all day when you really felt like it. Do you shout back at those sabotaging thoughts? Glad you could switch your snack in the afternoon. Credit for doing some exercise when you just didn’t feel like it.

Gardner joy - I agree that November is ‘hard’. It might be the getting ready for winter gene kicking in. I sometimes think it is all the darn holiday food ads, extra food commercials, holiday cooking and baking on tv shows and more and more.

11-18-2010, 02:18 PM
Someone PLEASE tell me not to give up! At WI this a.m. I am at 165! In other words, my numbers are going the wrong way and I'm up 4 lbs since a week ago.
This freaks me out, because last year at this time was the 12 lb weight gain in 6 weeks (by my M.D's records). I am obviously still above my normal adult weight of 155, which I've been able to maintain since my marriage 25 years ago and I cannot gain more.


Marci -:hug: Don't give up!!!! Never give up...lets try and figure it out. :)

Remember that number represents only one moment in time - it reflects food eaten, energy expended, hormones, salt intake, water and other biological & physiological influences.

Also - take a look at your food plan. (I don't think I know what plan you are following) Are you taking in more calories than you need? Are you counting every lick and taste. (I can easily eat 2-300 calories while cooking, if I let myself) Have you had any 'off plan' times/days since the last time you weighed. Try and figure out if you are taking in the right amount of food to lose.

But...please don't quit. Try and figure it out.

11-18-2010, 03:41 PM
Marci -- don't give up! I gained five pounds in one day about this time last year. I didn't give up, because people here told me not to, and it was all gone in less than a week. The scale is not the best indicator of much of anything, it just happens to be a convenient tool.

Try counting something else for awhile -- the times or minutes you exercise, the number of salads you eat, the number of times that you give yourself credit, the number of times that you feel gratitude, the number of books you read that support your healthy lifestyle. Any or all of those will help in the long run. How many can you get in between now and Thanksgiving? Christmas? the New Year?

11-18-2010, 04:29 PM
I'm back: Thanks for all the wishes through my few days of BLUES. I do feel better. Faith and Action: the two are inseparable. Just replying to today's personals, too overwhelming otherwise.

BBE: Great Stats. Isn't that why we are really doing this anyway? Our health. When I first made my advantage card I put "more attractive" at the top. Now it is all the way down to the bottom. I have learned there are so many other important things then the outside.
Shepardess: As I get closer to my goal wieght, I find that listening to what my body wants is important. There is a difference between plan adjustments that make sense and plan adjustments to cravings. The tricky part is "the wisdom to know the difference" between the two. Congrats on your choice.
Gardenrjoy: Overwhelming makes me hungry, too. I do what you do - try to visualize a plan and take it one step at a time.
Madrikh: Hold on. I gained three pounds in a day for no reason. The charting that I do helped me to see that over the enitre week, though, it evened out.
beverleyjoy: What a blessing to be able to get on track the very next day. I never take this for granted because I never was able to do it before Beck.

11-18-2010, 07:30 PM
Today was a volunteer day for me at our Sr Center. It was turkey day. I took time to think through my day because there was lots of food involved, not to mention the grocery basket full of stale donuts. *credit* I rode my bike down at 3am which was better than driving 5 blocks or risking encountering a bear or mtn. lion. .
Post event: was a very successful Beck tools day. Here is my report from another thread;
"At 3am I had my vitamins and usual breakfast smoothie, anticipating donuts
At 5am the crew started eating apple fritters, I had a slice of pumpernickel toast.
At 10am the crew had starbucks and apple fritters, I had a great iced tea, and didn't eat the apple I brought with me.
I pulled out veggies before the yucky cheese sauce was put on, and set aside a piece of pumpkin pie w/o whipped cream.
My plate was turkey, veggies,1/2 a whole wheat tortilla, a slice of pie and 1 T of dressing. I gave the pie crust to DH, and did not add the jello, white roll,dressing, mashed potatoes or gravy to my plate. I consider that to be a successful day. I didn't pick at the food at all while we were cooking."

BillBlueEyes, I could so relate to your health fair post. I used to dread it, in fact, skipping it for many years. I now look forward to charting my progress in a biological way. Congrats for good bloodwork, especially your highest bone density ever. It IS all that weightlifting and walking. PS I was amused by the purple toothbrush and that you had a different "free" experience.

CeeJay, I set aside the quote that you posted about meditation. It is very powerful and I really see how it applies to weightloss, too. Patience is so important...and noticing subtle changes. Great job really persisting with many shifts towards a healthier lifestyle-including rational eating at the Chinese buffet!

redy4chng, great job hopping in and posting your credits. Regarding the eating slowly/consciously thing; it gets much easier and for me, it is one of the greatest rewards as I strive to follow Beck principles.

NatureGirl, I find posting helps me, too. That you think the items you leave on your plate show a good trend is really a good trend. lol Great job using your Beck skills even when you're busy.

Kam(McKt), ahh, a girl who has been to Central City. BTW we passed up 2.99 prime rib. I went to school in Boulder and now reside between Idaho Spgs and Glenwood Spgs., GWS being my favorite. We just finished a family cookbook...from an online program. PM me if you'd like to see our book or the website. It was easy and rewarding. Your midweek review looks great!

Shepherdess, Thanks, you helped me change my focus. I was tired, and felt deserving and was thinking of pie while reading posts. I had hummus and some OP pita crisps. It was better than the pie, and I might have had a little trail mix but none in my house. Good for you, exercising anyway, but giving yourself permission to take it easy.

gardenerjoy, I'm sure there IS some biological reason that we have different feelings about food as we approach winter. I feel the same in Spring, only I have lighter thoughts. I sure relate to your line, "And my favorite way of dealing with overwhelming is overeating, even though it isn't at all effective." Wow! You just hit my nail right on the head. lol What a great suggestion for resolution which seems to be summarized in one word, "plan".

Marci(madrikh), other coaches have given great thoughts regarding your number on the scale. I notice that during stressful times that I tend to retain water and my numbers go up. For me, it is one good reason to breathe deep when I get my numbers because I think if I get freaked out that I can actually make the number rise even more. Dr. Beck's philosophy about the scale, as written in an old post by Beverlyjoy is what helped me get here. It made sense and I wanted to be able to think that way. *credit* for checking in and sharing your dilemma.

Beverlyjoy, I started waking up at 3am several years ago when my life was getting more complicated. I would lie there and worry which is when I decided to just get up and start my day with quiet time. Meditation is a great choice for that one to bother you. I now find I really miss that time when I do sleep in.

BelovedK, I hope you are finding a bit of inspiration while things are yucky at home. Please know that we do care about you here.

onebyone, thanks for such an informative post, even though it was your bedtime. Lots of credits and also observations regarding who you really are in relation to your sabouteurs. PS I loved your mannekin, but wished my eyes were better for seeing the outfit. I did see the Canada flag, and had to refer back to find out they were shorts!

maryann, I'm glad you are feeling better. "Faith and Action: the two are inseparable." Thanks for sharing your words which come from experience.

For two days in a row, I have tried to counter tired in other ways than eating. I hit a low this afternoon to which i responded with a fresh veggie juice. I am grateful for positive change!

11-18-2010, 08:06 PM
Thank you for the encouragement. I won't give up even though I am extremely frustrated. One thing I have learned about myself is that I do persevere. Sometimes I'm not sure why!

-treadmill for my usual 2.5 miles this morning, even though I was feeling VERY rebellious
-eating OP so far today, except 2 bites of dark chocolate (subbed for a small fruit smoothie)
-went to acupuncture today and am trying to remain hopeful about it
-I WILL get on the scale tomorrow: I WILL not let the number control me
-I will check intomorrow.


11-18-2010, 09:25 PM
Hello Everyone!!

BillBlueEyes-congratulations for good numbers. That is wonderful. You earned more that a purple tooth brush!!

Shepherdess-credit for resisting snacking all afternoon and for swapping your afternoon snack for something that would be more satisfying. Better to eat a little of what you really want, rather than a whole lot of things you don't want.

gardenerjoy-waving hello to a fellow list-maker.

Beverlyjoy-oh well for yesterday's ice cream. Credit for meditating.

maryann-glad you are feeling better.

Lexxiss-sounds like a good day with a very early start. So many successes for you. Just goes to show we do not have to follow the crowd eating calorie-laden food. Good to remember with the Christmas Gorge Season coming up.

madrikh-don't give up. The scale can just fluctuate. At my weight 3 pound fluctuations are the norm. When I hit a lower number I just ignore all fluctuations up and wait for the next lower number. As long as the general trend is down, it's all good.

It is snowing here and looks beautiful. I cancelled my appointments today due to impending storm and worked at home. Got so much more done here with no interruptions. Went for a walk in the snow just as it was getting dark. Magical.

Credit today for:

:dizzy: weighing in
:dizzy: walking 30 minutes with DH
:dizzy: eating healthy and on plan
:dizzy: meditating 15 minutes
:dizzy: checking in here
:dizzy: reading advantage and response cards.

Have a good Friday!!!!

11-18-2010, 10:13 PM
Hi Coaches

I'm struggling with my feelings tonight. I was with my two friends today and we have formed a collaborative drawing group. So we meet regularly and today one of our projects started to take shape. So we took pictures of our work then did some funny ones of us in front of our thing.
And here's where the struggle comes in... Next to my two friends I am very large. And that's just true. Twice the width of one, almost twice of the other. But what has really got me is my neck seems to be missing. what was just a double chin is now much more and it stretches up to the sides of my face making my round face rounder. I don't know how to feel okay about looking so fat. It's like the first time I've actually seen myself in ages and I really don't want to look at me and I really don't want anyone to see me either let alone put myself out there. Wow. I really do not look like me at all. So disturbing. maybe, finally, disturbing enough to do something about it.

It wouldn't be so bad if that's where the feelings stopped. But they don't. I am pushing away the ones that tell me to be ashamed, very ashamed of what I have allowed & at the same time done to my body, that I should hide myself, & accept my size as proof of something fundamentally wrong with me/something broken. I won't give in to these thoughts but they are there and I feel like I need to acknowledge them.

On the plus side, I am reading about the glycemic index esp. how it relates to menopause and hormones and such and I just started the book but I have a positive feeling about it. That coupled with the shock of no jawline when I had a near perfect jaw - I suppose it's still there but in hiding for now- may be the fuel to move me forward to do the work of losing the weight. Wow. SO MANY GOOD THINGS AHEAD OF ME. I WANT TO BE OUT THERE ENJOYING THEM NOT FEELING LIKE I SHOULD BE HIDING BECAUSE OF THE SIZE OF MY BODY.


What in the world will it take for me to get this once and for all?
Thanks for reading folks.

11-18-2010, 11:15 PM
quick check in - credits for today

:D read advantage/response cards
:D did some food swaps to 'stay sane' as Bill puts in and with those swaps i think i was mostly still OP
:D no exercise today - still sore from yesterday and needed some extra sleep
:D baked some goodies with my cousins - cupcake decorating - was having so much fun that i ate only allotted portion - a cupcake and two cookies :)

i think that's all. gotta run :carrot:


Nature Girl
11-19-2010, 01:02 AM
Two steps forward, one or two hopefully on the treadmill but not back: yesterday I ended up dizzy and with an upset stomach--so much for my plan for food; nothing OP sounded good or felt like it would settle my stomach. I subsisted on white bread and lemon sorbet, with a helping of scrambled eggs for protein. Hard to know how the calories came out, but at least I don't feel like I severely over ate.
Today, back on plan after a white toast and banana morning; out of town shopping so I chose carefully from the drive thru and ate in my car, but not while I was driving; I sat in the parking lot and savored the BLT with loads of lettuce, onion, and thick slices of tomato. No other snack food on the trip except A&W diet rootbeer.
I've still got to get upstairs to the nordic trak & get my sweating in.

Lexxiss- I like how you tweaked the menu and had a satisfying, 'traditional' dinner without mindlessly or out of habit loading up on all the extras! Good thinking and it doesn't sound like it was that hard! I'm going to remember that.
Gardenerjoy- I like your idea about counting something besides calories/exchanges/pounds--taking the 'credit' idea one step farther.
BillBe--we all SAY that health and good numbers are why we are doing this, but it takes really seeing those numbers change and knowing that you don't have to fear the numbers or fear the doctor visit to really own the progress!

11-19-2010, 05:51 AM
Diet Coaches/Buddies - Was a tad desperate for putting together a lunch to take to work to accompany my Man Salad - one more week scrounging instead of making a large pot of something, uncreditmoi. Grabbed a half sweet potato that I'd saved from dinner more that a week ago, so long ago that DW had already announced that she was tossing it before the green stuff grew on it. I remembered a friend of mine who lived through the war in one of the north countries of Europe who left for school with a baked potato in his pocket which kept his hands warm and served as his lunch. So I felt inspired at noon as I doused it with fresh ground black pepper from the secret stash in my bottom drawer at the office. It was a fine lunch; CREDIT moi.

Thought of a good reason not to take my long walk after work - albeit wimpy, I liked it; then thought of some Healthy Responses on why I should. Healthy won; I walked; CREDIT moi.

onebyone - Ouch for negative feelings triggered by photos. You don't need those, and you NEVER deserve to feel ashamed of your own body. Kudos for wrestling those into positive feelings about staying your course.

CeeJay - Enjoying that image, "Went for a walk in the snow just as it was getting dark. Magical."

Joy (gardenerjoy) - That's it, "Fattening up for winter sort of thing." Makes sense, provided I go hibernate for a few months, LOL. Like your observation that eating "isn't at all effective" at dealing with overwhelming - so why am I so drawn to candy bars when I'm stressed? [Neat that you gave Alexander and the Terrible, Horrible, No Good, Very Bad Day to adults. I do love that book.]

"I have never begun a novel with more misgiving." - [W. Somerset Maugham, The Razor's Edge (1944)]

Shepherdess - Yay for changing up your snacks in order to satisfy the cravings - good reminder that not only does one size not fit all, our size doesn't even fit us some of the time. The memory of your determination to do your exercises, even though you didn't want to, helped me to just do it when I was waffling about my walk yesterday.

Beverlyjoy - Two meditations in one day - you're taking care of yourself!

Debbie (Lexxiss) - You rode your bike to the senior center at 3am and it was open? And you felt safer from lions and tigers and bears (Oh my!) on your bike? You're one strong lady! Kudos for standing down the apple fritters - those guys can sneak in under my radar.

Nature Girl - Ouch for feeling out of sorts, with Kudos for finding an eating response to deal with your stomach yet remain on track. I like your use of savored in, "savored the BLT with loads of lettuce, onion, and thick slices of tomato" - a good reminder to me that choosing food that we really like is key to staying the course.

Marci (madrikh) - I second Beverlyjoy's "Don't give up!!!! Never give up." Can't say it better than that.

Congrats on 25 years of marriage - another good sign that you "do persevere." Kudos for "I WILL not let the number control me" - glad you got your mojo back.

maryann - Yay for coming out of the BLUES, and Yay for "Faith and Action: the two are inseparable." Liking the upbeat tone of your post.

redy4chng - Now that's a good response to fun, "having so much fun that i ate only allotted portion." Kudos for that instead of using fun as the excuse to overeat.

Readers - chapter 11
When to Stop Losing and Start Maintaining

It's always a good sign when the numbers aren't identical. It means that those dieters are probably more realistic about what they can accomplish than dieters who give me numbers that are the same.

The Beck Diet Solution, pg 271.

11-19-2010, 10:21 AM
DH rolled in at about 4 this AM. I’m glad to have him home, though I don’t expect him to face the world for a while.

We had some wind yesterday. As soon as I finished my morning feeding, I headed out for a run. I knew that if the longer I was out of the wind, the less likely I would be to head out in it. I have good wind gear and it wasn’t that bad. Food was OP. It was one of those very rare days when it was easy to stick to the plan. Gotta remember that they do happen.

Gardenerjoy, yay for “taking the overwhelm head on.” I wouldn’t be surprised if there was something biological about Nov, the sudden change in weather triggers some hormone. Great job dealing with the problem, whatever it is.

Madrikh, the scale can be so frustrating! If you have been sticking to your plan, I think there are two possibilities: 1) the gain is only a temporary fluke and if you stick with your plan, the scale will move in the right direction again. 2) your current plan needs to be tweaked a bit so that the scale starts moving you in the right direction. Maybe others have other options, but they will all involve sticking with it!

Beverlyjoy, ouch for the stress. You certainly have plenty of it. Great job putting a blip behind you and getting back on track.

Maryann, it’s good to hear you are feeling better! Great job sticking to it while you were feeling down.

Lexxis, you did great during a tough food-day. Kudos for taking the time to think it through ahead of time!

CeeJay, yay for a positive attitude about snow! It can be beautiful. Great job taking a walk to enjoy it. I hope working at home gave you a much-deserved mental break.

Onebyone, hugs while you are dealing with all the negative emotions that come with an unflattering picture. It’s good to hear that you are feeling positive about the glycemic index. I hope this is the plan for you!

Redy4chng, yay for keeping your food sane! Kudos for giving your body the rest it needs and great job having only your allotted cupcakes. It’s great that you made the event about the fun and not the food.

Nature Girl, ouch for upset stomach. It’s necessary to change your plan for a situation like that. Kudos for avoiding overeating when you had to go off plan and for getting back on plan so quickly. Love those healthy fast-food choices!

BillBE, yay for putting together a healthy lunch in a pinch. This time of year, it is so easy to find excuses to skip exercise. Great job listening to the healthy voice and going anyway.

11-19-2010, 10:36 AM
Speaking of scale frustrations, I gained two pounds overnight. Salt, mostly. A slice of pizza for lunch yesterday from a place where I don't normally get it and extra soy sauce in last night's supper in an attempt to tenderize some tough chicken. But this is in the middle of a month where my weight has stagnated and it is frustrating.

On a brighter note, I love the few weeks when I get a yummy orange for breakfast and a yummy honeycrisp apple for lunch because the seasons overlap. The best non-local produce eating I get all year.

And, my month-long exercise and writing goals are both on track this morning!

WI: +0.9kg, Exercise: +60 815/1350 minutes for November, Food: 70%op, Read my Advantages and Responses: yes

11-19-2010, 01:12 PM
Hi Becksters - yesterday was mostly healthy. YAY. I woke up in the middle of the night with some soreness and aching from overdoing something they have me do at PT. I ate cereal and milk and fruit at 2am. Guess didn't make anything feel better or take away the anxiety/pain at all.

I woke up this morning feeling discouraged and mad. I really wanted to eat, eat, eat. (I wish that wasn't my response to feelings. ) But - I was willing to shout back at those sabatoging thoughts. I went through my list of things/techniques from Dr. Beck and made it through. Credit. I've planned for a healthy day, wrote it all out in my journal, and even found a healthy choice for the restaurant DH wants to go for supper.

I went to Meijer (midwest answer to Kmart/Walmart) to get GS a few things for xmas. They have wonderful produce so I brought home green beans, carrots and brussell sprouts to roast for the next days ahead. So, I have some yummy things to include in my meals..

I also got some asparagus for Thanksgiving - noticing there was not a healthy veggie in the menu. (our traditional holliday foods aren't very healthy - except for the turkey). This menu is something DH won't budge on - he really wants his traditional foods. DS love the famous green bean casserole. Twenty five years ago, on the Today Morning Show, I saw the lady who created this recipe in the 1950's. She was a very very old lady when I saw her. She said it was one of many recipes she created for Campbell that year and was amazed that it became a Thanksgivng tradition for years to come. She didn't like the 'updated' version with soy sauce and water chestnuts. It was like a sacreligious update to her.

I'll try to get back for personals later. I have to take my mom somewhere. I also need to ice my peices and parts before I go.

Enjoy your day.

11-19-2010, 04:32 PM
Hi Coaches

Tomorrow I start to be uber-aware of my food as I ready myself for a colonoscopy on Thursday. *sigh* Why did I ask for this test? Why did the dr. agree? I forget now that I am faced with the thing. I'll be glad when it's over.

Meanwhile I am continuing to read the glycemic index book from the library and have decided to give it a go. He says to aim for 90% compliance. The foodlists look good; the recipes look good; others have mentioned it worked for them; i've read good testimonials online &etc. so whay not try? This is a GI babystep week for me due to the upcoming test but I can honestly say it feels good to have come to a diet decision. I can get on with it and put the past behind me.

credit for choosing a foodplan, checking in and weighing in: 279.8 *sigh*

11-19-2010, 06:10 PM
Hi coaches!!!!

At the minimum, I am checking in here daily (credit~I need at least one)

I am sick, and it is hard to stick to anything when you're sick. I have no voice, am coughing, and craving sushi, plus I'm cooking Thanksgiving for my stepkids and grandkids on Sunday (yes, the day after tomorrow) sigh.

I am craving sushi. I will real my cards before I go out, and will have some miso soup and rest tonight.

11-19-2010, 07:02 PM
It is finally Fall here in California. I am ready for the season change. I feel like I have come through a big, scary tunnel. It feels good to see what is on the other side. I am on vacation for the next two weeks. We have lots planned. Starting with our annual Pecan Picking event. We have five acres of pecans we don't commercially harvest by the Sacramento River. We invite friends and family over to pick them, crack them and have a huge potluck - kind of ushering in the holidays.
Like Lexxiss, I really have to sit down and plan tomorrow. My biggest challenge to date is eating at family events. I have not mastered it. I have read the sections in the book and I will allow myself 300 extra calories for dessert.
BBE: I felt like you today at Sam's Club. It was free food frenzy. I used the bites as my afternoon snack and ate a cheese stick with it all for protein. I feel pretty successful about it.
Onebyone: there is nothing wasted in God's great world. Every step I took and every bite I ate brought me finally to Beck and to today which is sitting here very close to my goal weight. I can't regret my past, nor can I blame myself for it. Give yourself a break. Your beginning is today.
Shepardess: I love to hear of easy days. It reminds me they are out there for me.
BelovedK and Madrikh : We hear you. Stay.
Beverleyjoy: I can make a whole meal from asparagus.
Happy Thanksgiving.

11-19-2010, 10:48 PM
Hello everyone!!

redy4chng- waving hello. Yay for staying sane in the face of cupcakes and cookies.

Nature Girl- glad you are feeling better. Good for you for making wise choices at the drive thru.

BillBlueEyes-credit for improvising lunch and walking even though you did not feel like it.

Shepherdess-I echo your sentiments that we have to remember that easy days do happen.

gardenerjoy-sorry for your scale frustration. Those honeycrisp apples sound great. I have never seen them here.

Beverlyjoy-huge credit for fighting off the sabotaging thoughts. Hope your day went well. Eating cereal at 2 am is a much better choice than a lot of the things I have found myself eating in the middle of the night. :eek:

onebyone- I think it is good to acknowledge those negative thoughts and to be very aware that they are there. I have had to do the same thing and I am trying to feel, not just know, that they are lies. We are good enough exactly as we are. Losing weight will improve our lives in many ways but it will not change who we are.

BelovedK- hope you are feeling better and have a happy thanksgiving with your stepkids and grandkids.

maryann-enjoy your vacation. Pecan Picking sounds fun.

I had today off and DH and I were planning on going to the city but we cancelled due to snow storm and blizzard-like conditions. We must have about 20 cm. of snow. Welcome to winter. I continue to work on liking winter (or at least not intensely disliking it) and try to see the benefits, such as a break from outdoor chores, more time to read, sitting by a fire is nice, no sweating when outside walking...

A good day for me. As Beverlyjoy says, I am grateful. Credit today for:

:goodvibes weighing in
:goodvibes eating healthy and on plan
:goodvibes walking 30 minutes with DH
:goodvibes doing weights
:goodvibes checking in with my coaches
:goodvibes reading advantage and response cards

Well I am off to meditate. Wishing everyone a great weekend.

11-19-2010, 11:34 PM
Hi everyone!
Yes, BillBE, I guess I do have my "mojo" back!
I am still NOT happy about the scale (still 165 today), but I had a doctor's appointment today and was encouraged. My wonderful doctor is very concerned about my almost constant hand and foot pain, so I will go in Monday for lab work. Autoimmune diseases run in my family, and doctor says I have the symptoms of Rheumatoid Arthritis. She also ordered thyroid testing. I feel better that I am on a path, of sorts, because I have some very confusing health stuff going on. Oh, and with the IBS, doctor suggested I go off dairy (again) to see if that helps.

-yoga class today
-ordered yoga gloves for painful hands
-spoke up for my needs and made doctor's appointment
-it's 7:30 pm and I have been OP excepting one cup of Chai tea
-today I ate focused on eating less than planned and did it
-found an encouraging website called First Ourselves

Thank you again everyone for the kind words:hug: I will take it a day at a time and try not to fear what's going on with my body.


Nature Girl
11-20-2010, 12:04 AM
Ok, so how in the heck did I confuse FREE with ON PLAN and free of calories???
My friend suggested we dash to Starbucks for their buy one, get one holiday drinks...I NEVER get flavoring in my coffee, but there I was with some whipped cream covered concoction, drinking every drop! Smacking my self in the forehead...
But I did put 20 minutes on the treadmill after Rugby Girl tortured my quads and abs to the point of sweat running down my face for 25 minutes. Weigh-in and fitness testing is next Tuesday so I'm really trying to push toward that goal and see some measurable progress. I owe the Nordic Trak 10 minutes before bed; my deal is 30 minutes minimum cardio--if I don't get it at the gym I need to get it outside or on the Trak. And since it is SNOWING !!!!! outside & dark, I'll sneak upstairs.
BillBe-regarding excuses for not exercising, I've been noticing that if ahead of time I find myself not wanting to go, if I just quit thinking about it and ignore it until it's time to go, I tend to end up just doing it--if I spend time thinking about it, I can talk myself out of anything, especially sweating!
An OP dinner and now it's time to plan for tomorrow's food - we're having a small "craft day" at a friend's to make some Christmas gifts. Fun, but a good way to get sucked into snacking and off plan eating so I'd better go with a plan and some OP snacks. And figure out how to get my workout in before, or after.

11-20-2010, 06:43 AM
Diet Coaches/Buddies - Yesterday was even more desperate for lunch, so I had two ears of corn on the cob (along with my Man Salad); CREDIT moi. I know that corn is nutritionally equivalent to a starch, but all the Mexicans I know look healthy and they eat tons of corn tortillas. Had a cereal called Fuel for breakfast (picked up FREE at my health fair). The box said 210 calories for 3/4 cup, but this package contains less than 3/4 cup - thank goodness I don't calorie count or I'd have gone crazy. It tasted somewhat like Wheaties in the shape of Rice Crispies. Good enough for the price, I suppose. Back to oat meal this morning.

Gym was gym; CREDIT moi.

onebyone - Ouch for the notorious colonoscopy prep; do know that the procedure itself is easy easy compared to the prep. Kudos for choosing the Glycemic Index as your food plan.

CeeJay - Ouch for your blizzard-like conditions so early in the season, with extra Kudos for getting in a thirty minute walk with your DH before that stopped you.

Joy (gardenerjoy) - Congrats for getting your words and minutes both back on plan. Neat observation that the overlapping seasons gives you "a yummy orange for breakfast and a yummy honeycrisp apple for lunch."

"Mr. and Mrs. Dursley, of number four, Privet Drive, were proud to say that they were perfectly normal, thank you very much. They were the last people you'd expect to be involved in anything strange or mysterious, because they just didn't hold with such nonsense." - [J. K. Rowling, Harry Potter and the Sorcerer's Stone (1997)]

Shepherdess - Shuddering when I think of Wyoming wind, since you guys do it hard. Kudos for putting on your wind gear and running anyway.

Beverlyjoy - Yep, I know about that one, "I wish that wasn't my response to feelings." Kudos for shouting back at your Sabotaging Thoughts. Your green bean casserole story reminds me that when I first lived on my own, I thought that a can of cream of mushroom soup added to anything was creating a meal - <shudder>.

Nature Girl - Buy one get one FREE at Starbucks should be against the law. Those "whipped cream covered concoction's" are so ridiculously good and just as ridiculously caloric. Kudos for using Rugby Girl to work it out of you. [Thanks for the tip to avoid thinking about exercising until the time arrives - less time to entertain Sabotaging Thoughts.]

Marci (madrikh) - Yay for having a doctor who you trust. Hope all your tests come out OK. Kudos for taking care of yourself with Yoga gloves - little things can really make a difference.

maryann - Your Pecan Picking event is such a great idea - would be a kick to be one of your local friends. I have relatives who had access to Pecan Trees when I was a kid and I spent many a happy hour shelling those little guys. They had some disastrous style of toasting them with much salt and much butter for a zillion calories, LOL, but yummy beyond description. [Ouch for "free food frenzy" at Sam's Club - LOL at frenzy because that's what it is. It make everyone crazy.]

BelovedK - Yay for miso soup and Yay for rest. Take care of yourself. Sounds like you have your hands full for making Thanksgiving happen on Sunday - hope you're feeling better by then.

Readers - chapter 11
When to Stop Losing and Start Maintaining

For example, Julia, who started at 175 pounds, told me that her ideal goal was 120 pounds and that her satisfaction goal was 130 pounds. She actually has maintained her weight for more than 10 years at 128 pounds (plus or minus 2 pounds) - quite happily. On the other hand, Christine, who started at 136 pounds, said she ideally wanted to get down to 115 pounds but would be satisfied with 118 pounds. She was initially disappointed when I told her we wouldn't know for a while whether her range was realistic or not. In fact, she was able to get down to 120 pounds and has maintained at about 124 pounds for five years. It took her a while to accept this as her reasonable maintenance weight.

The Beck Diet Solution, pgs 271-272.

11-20-2010, 10:04 AM
Hello Beck friends:wave:

Yesterday was quite pleasant down in Denver. More than just fine weather, I thoroughly enjoyed my sane relationship with food. By myself, I had the entire day to practice my Beck skills. I made good choices. I was at Whole Foods twice; the first time looking for something healthy as I was hungry early on. I looked at all the seafood soups and made my best choice picking a tomato based stew VS cream based. *credit* I took time to rationalize it-I needed nutrition not an off plan treat. Later, as it approached lunch I started scanning the streets and was content to recognize that many of my old haunts just don't fit in with my current lifestyle. *credit* I also recognized that since I was not hungry, that lunch was NOT a requirement. *credit* Later, when I was in Whole Foods AGAIN the treats were out and I resisted all, as I did at Costco. Beck tools work when I use them.

I'll check back later with personals. We're on our way down to Denver for the viewing of the ice age bones and fossils that were found just 40 miles from our home. My DH is especially excited. This is the last viewing before they go away for preservation.

11-20-2010, 10:37 AM
A friend and I went to a Holiday Tea yesterday, put on as a fundraiser put on by a local historical home in town. I wanted to be able to indulge a bit at the tea and so kept all of the rest of my meals smaller than usual. The tea was excellent and there were plenty of temptations to choose from. Luckily the portions were small, so I could sample quite a few things and not over-do it.

We were having nice weather yesterday, so it was easy to get out for a run.

Gardenerjoy, yay for apples and oranges in the same day! Sorry for the sudden weight gain frustration, but good job pinpointing the real culprits and not getting too discouraged. Great job meeting exercise and writing goals!

Beverlyjoy, ouch for feeling achy and sore. Hope you are feeling better soon. Great job talking back to those sabotaging thoughts and avoiding eating through the frustration. Great job putting something healthy on the holiday menu.

Onebyone, kudos for choosing a very unpleasant procedure so you take care of your health. Yay for choosing a diet plan and for taking babysteps towards it.

BelovedK, sending healing thoughts your way. Nothing can kill the joy of a family celebration more than feeling sick. Hope the miso soup is just what the dr ordered and it gets you feeling better soon!

Maryann, your pecan picking sounds like a lot of fun! I hope some relaxation and a get-together with family and friends helps lift your spirits. Great job thinking ahead and planning for food at the event.

CeeJay, yikes for blizzards and lots of snow. Kudos for finding some positives in winter! Great job staying OP through bad weather. That’s always a tough one for me.

Madrikh, glad to hear you’re getting your mojo back. Yay for a Dr that listens and is looking for solutions to your health problems.

Nature Girl, sorry about evil Starbucks concoctions and their equally insidious buy one, get one promos. Great job getting right back on track afterwards. Kudos for thinking ahead to another difficult food situation.

BillBE, yay for a corn and man salad lunch. My very unprofessional opinion on corn is that it’s healthy when it’s still in vegetable form, but gets much less healthy when it is in chip or syrup form. I think all the processing gives the plant a bad rap.

Lexxis, yay for a much needed day to yourself! Kudos for making great food choices all day. Have fun looking at fossil bones. Sounds very cool.

11-20-2010, 10:54 AM
Eating has been getting sloppier for days and last night it tipped over into overeating. Quite scary how easy it was. I truly haven't done that in months and then bang! I'm too busy at this moment to make a plan to fix it, but I'm posting here as a promise to myself to work this out later today or first thing tomorrow. I'm skipping all my planned activities tomorrow so no excuses!

WI: -0.25kg, Exercise: +60 /1350 minutes for November, Food: 50%op, Read my Advantages and Responses: yes

11-20-2010, 11:40 AM
Hi Coaches

After heart-felt discussions and time spent pondering my own needs and desires I come right back to a set of unshakable facts about myself. I am an artist and I need to make art and if this makes me money or doesn't make me money that is besides the point. I have to keep the faith that in the end I will see some financial success if I follow my heart. Fortunately, given DH's recent job successes and his heart-felt love for me, I am not under pressure to make as much money as he does, which is now truly out of my range unless some wealthy Patron discovers me which brings me back to the start of my thinking loop. To make money with Art I need to make some Art. In fact I need to several series of Artworks. They need to be made, they need to be good, and then they need to get shown. This is a long process. About 2 years in fact. Craft shows are easier. Apply, pay the fee, show up, and sell or not sell. Much much easier which is highly ironic to me but there you have it. BUT both of these occupations require a place, a space, to create in and right now ALL my workspaces remain cluttered, chaotic, and repellant to art-making. So, my job today and probably tomorrow, is to re-create my downstairs and my upstairs work spaces. I have to get this done.

- weighing in: 278.4
- having a heart to heart with DH over money *ugh*
-not drinking cola yesterday

goals today

1. recording my food today then checking after where it falls on the GI scale DONE
NOTE: my plan is broken into redlight, yellowlight and greenlight foods. Goal is to have 90% greenlight foods in my list of foods eaten. For today, and this week, until after my colonoscopy is over, it is merely to see what I am doing naturally - no judgement just the facts ma'am.
2. wii fit walk it out or DDR NOPE
3. cooking from scratch 75%
4. cleaning work spaces: downstairs STARTED and upstairs
5. no cola today DONE
6. drinking my water DONE
7. coming back for personals tonight and updating my goals achieved DONE

:wave: enjoy your day Becksters!

11-20-2010, 12:33 PM
checking in a little late for friday:

:carrot: ate 90% OP and even skipped a few items from lunch
:carrot: run #2 DONE!
:carrot: read advantage & response cards - in the evening bc i forgot them at home!

trying not to freak out that my weight has been going up and down and up again all week... no freaking out until month #1 is over :)

i think that's all


11-20-2010, 04:12 PM
Hi....I am checking in. I am really struggling, but, I am not running away. I just feel stressed out. I am hardly sleeping. Hoping I can do this surgery. At PT on Monday we will check it out. Prince isn't feeling the best. I am really trying to have a PMA (positive mental attitude). Thanks for listening.

11-20-2010, 07:25 PM
well, my last 24 hours have been better. I am feeling pretty good, tummy-wise; maybe the no dairy thing is helping.

Beverlyjoy: sorry you're struggling. Your kind words have been such a boost to me. I hope you are helped by the PT.:hug:

-yoga today
-didn't eat 2 hours before bed last night
-planned eating for today
-so far have eaten OP today
-weight this a.m: 163.5 (BIG sigh of relief)

Time to start planning for Turkey-Day. Does anyone have any great tips to share... how you make it through w/o overeating?


11-20-2010, 08:34 PM
madrikh Glad your tummy is feeling better. :) The only thoughts I have for your regarding Turkey Day is to make yourself a plan before Turkey day arrives. Dr. Beck also says to allocate 300 more calaories on special occasions. Make sure you have food there that is OP for you. Good luck!

Beverlyjoy So sorry to hear how tempremental Prince is being! The real live Prince is also rumoured to be a difficult fellow so perhaps your foot is very aptly named :hug: I am sure you just want to move forward already and put this all behind you. It really is a test of your patience. Just keep going. Worrying won't change the outcome of anything. Now is the time to focus on calm and healing thoughts. And if you can't do that, then just BREATHE. BIG HUGS from me to you.:hug:

redy4chng Lots of good carrot energy there. Kudos. Keep calm as well in the face of the bouncy scale. I too am keeping calm and just trying to focus on today. You're doing great.

gardenerjoy Hi. I seriously overate at dinner tonight. In fact, I ate one comp0lete dinner than DH showed up with a 2-for-1 sub deal and I thought I was putting it in the fridge for later but as I held it in my hands and it was so warm and cozy I opened it and ate it. So two big dinners were had by one woman. It is very easy for me to do that. My sympathies to you and you are still 50% on track for the day. Not so good/not so bad.
Kudos that you are not still overeating right now. You did stop as did I.

Shepherdess The tea you went to sounds nice. I always picture the food at teas to be tiny and unappetizing and the place full of Ladies Who Watch Every Morsel They Eat. It's no wonder I rarely go to tea... maybe I should change that! ;) Credit for the run in better weather.

Lexxiss I am so envious of your trip to see fossils! What kinds of creatures roamed your part of the planet anyway??? Credit for thinking rationally with regard to your food intake. You did a great job servicing the needs of your body and not the wants.

Billblueeyes I found the post where you articulated what exactly makes up a Man Salad. I've been meaning to thank you for writing it down for us. Corn on the cob is good for you. It's whole food and look at the fibre! I didn't read that you fried it or coated it with butter, or fried it AND coated it with butter. BTW where's the corn coming from at this time of year? Also curious, seen any blueberries? We had some sales on them last week--Mexican I believe--or that could have been blackberries...

:wave: to everyone I missed.
Enjoy your Saturday Night.

11-21-2010, 05:13 AM
I have had several days of pretty automatic Beck responses to food and I'm grateful for that. Marci(madrikh) got me thinking that it was time to start planning my week. I don't want to get caught short on time and just end up at my Thurs. function depending 100% on what someone else has prepared. My plan for action started right in my own refrigerator where I have tackled a clean up and reorganization this morning. My Saturday plans changed quickly when I stopped at Mom's to find her in the middle of a big cooking project :fr: which she really needed help with, so I cleaned her kitchen instead of mine.
We are going to hang with the younger relatives again. I reviewed last years' event and it's pitfalls, and came up with my healthier contributions. The highlight is that I will be responsible for dessert, which will be far more sane than all the store bought crisco laden cakes and pies they picked up last year. They are all in their 20's and don't feel a need to make those better choices. I know I do.

BillBlueEyes, I cracked up at your cereal play by foreign since I rarely eat the stuff, "tasted somewhat like Wheaties in the shape of Rice Crispies." Yay! for oatmeal is all I can say!

Marci(madrikh), I was just thinking about starting to plan out Thursday's scenario. Reading Shepherdess' post about her holiday tea sums up my plan for not overeating on Thanksgiving or special occasions. Glad you are feeling better.

CeeJay, I enjoyed reading your benefits of winter list. I, too, look for the good mosquitoes?? Glad that you have chalked up another good day as a result of using your Beck skills.

onebyone, I'll be following your input on glycemic index. It's how I eat, and I really like it. It keeps me away from sugar which is so related to how I feel both physically and mentally. The fossils were fascinating. I found out that Edmontosaurus has been found here leading me to believe that the same critters were roaming all over N.America. The recent find is mastadons, mammoths, bison and sloths.

redy4chng, great credits! I always suggest resisting one's tendency to freak out with numbers, which Dr Beck certainly emphasizes. Giving yourself a month to work on that is great progress.

NatureGirl, I have learned a lot about "FREE" from the coaches here. Starbucks employees are "nice" food pushers, but I always beware.I have a preplanned drink there, which keeps me from having to make that decision. Great job planning ahead for your craft day.

Shepherdess, thanks for the detailed description of your planning around your holiday tea. it sounded like fun, too.

gardenerjoy, good job skipping your planned activities to take time for reevaluating your plan. It is hard for me sometimes. The flip side of my enthusiasm coin is often just too much darned stuff. Any chance that the slice of pizza might have been the culprit in setting off your overeating? At times, I find that the bad stuff really kicks my autoeating mechanism into full gear.

Beverlyjoy, :hug: Big credit for checking with us while you are feeling so stressed. I hope you find even one peaceful moment today as you await your Monday appt. Keep shouting back at those sabotaging thoughts!

BelovedK, Happy (Sunday)Thanksgiving! Enjoy your time today and I hope you're feeling a tad better!

maryann,Yay! for a well deserved vacation. I would love to pick pecans some day! I hope you had fun and enjoyed your extra 300 calories.

11-21-2010, 06:24 AM
Diet Coaches/Buddies - Celebrated with DW at an upscale restaurant last night, staying on plan by ordering from an unusual menu feature, "medium plates" listed between "small plates" and "dinners." It was small enough that I had the Hubbard squash soup, with pepitas and maple syrup from "small plates" before. CREDIT moi for that part of the eating day. I overate my afternoon snack for no discernible reason - Ouch for that. We decided during "small plates" that the reason for the celebration was the start of the long process of getting some work done on the inside of our house.

Walked to perform an errand, CREDIT moi, in the clear sun. I'm loving November weather so far this year.

onebyone - Three cheers for "I am an artist and I need to make art." With Kudos for having one of those difficult discussions. [Corn is being shipped in from Florida. I'm passing on the blueberries, shipped from South America, because they're still extra expensive here.]

Joy (gardenerjoy) - Ouch for overeating; yesterday was my day also.

"Mother died today. Or maybe yesterday, I don't know." - [Albert Camus, The Stranger]

Shepherdess - Yay for small portions to allow multiple samples. Don't know that I've ever attended a "Tea." Did you wear white gloves?

Beverlyjoy - Yay for sticking to the tasks at hand without running away. It's a daunting short term future to face.

Debbie (Lexxiss) - That was one outstanding day. Admiring the trip to Whole Foods without sampling the goodies, and jealous that you're going to see those fossils that are in the news.

Marci (madrikh) - Thanks to your tummy for easing up. My only Thanksgiving tip is to survey the spread for a few minutes so that you can, slowly, eliminate dishes that bring back wonderful memories, but are rather mundane and you don't have to eat this year.

redy4chng - Yep, daily scale readings wiggle up and down. Kudos for your response that made me chuckle, "no freaking out until month #1 is over."

Readers - chapter 11
When to Stop Losing and Start Maintaining

So how do you know when you've reached maintenance? How can you determine a realistic maintenance weight? You'll find a formula in the following pages. But, first, you need to understand the difference between your Lowest Achievable Weight and your Lowest Maintainable Weight.

The Beck Diet Solution, pg 272.

11-21-2010, 09:36 AM
Hi Coaches

A few new credits to add from yesterday:
-wrote everything down
-assessed my food intake against the GI scale of redlight/yellowlight/greenlight according to my foodplan
-drank 1/2 of my water (4 cups) which was still 50% more than lately
-weighed in: 278.8

Well I was completely and utterly shocked to see that every single food I ate for breakfast was a RED light food. As in DON'T EAT THIS IT WILL MAKE YOU FAT. Hello? I wasn't trying to be bad. At worst I thought I was making yellowlight choices. Seems I do make poor choices naturally! Like I needed the gycemic index to tell me so. Fortunately, there are work arounds and fixes and substitutes so I can still have a meal that will be fundamentally the same but keep my blood sugars low. I think I may be able to live with this foodplan for this one's workable.

I told myself I would not judge myself but geez that was hard after I had dinner and then DH handed me a sub, all warm and yummy, which I had fully planned to save for today and then as I sat there, not making any moves to the fridge and the :devil: desire built up in me to "look at it and see what he brought you" and then I opened it and then I ate it to "get it overwith" --- this is typical of me. I think it is absolutely inevitable that I will eat this thing and so I think "just do the damage now. It's going to happen. Get it overwith. Then it will be donewith" A real saboteur that one. Maybe I can talk back to it with "It will taste better if I wait to enjoy it." Or "this is great. I can have this tomorrow." Or "No choice, not on my plan," except I didn't have a formal plan which is the exact reason for me to have a formal plan!

Anyway as I said no judgment this week just the facts.
I was aiming for 90% greenlight foods and my breakdown was this:
20 items eaten
10 greenlight
2 yellowlight
8 redlight
50% greenlight compliant.

I have to say that I changed my choices when I saw that my complete breakfast was redlight. I made sure I ate a green thing at dinner. That's something I haven't felt any desire to do in weeks. So, if this is any indication, this food plan may work for me. I like goals. I like to aim for things. I like it clear. Whether I lose weight because of it I am on the fence about that but at least the choosing what goes into me does have a rhyme and a reason.Guess I am :hyper: hopeful.

As for cleaning up, I filled a garbage bag up and cleared away a big pile of stuff in the living room. Caesar the cat is thrilled. He sprawled across the new space immediately. As for opening up my workspace it was a very small start. More to do today.

goals today

1. recording my food today then checking after where it falls on the GI scale yes
2. wii fit walk it out or DDR none
3. cooking from scratch 331/3%
4. cleaning work spaces: downstairs 5%and upstairsnope
5. no cola today yes
6. drinking my water 75%
7. coming back for personals tonight and updating my goals achieved yes

11-21-2010, 10:29 AM
I had to catch myself yesterday mid-snack that was starting to get out of control. I made up for it later in the day, but it’s annoying to have those moments when I just don’t stop myself. For some reason, those days coincide with days I just don’t want to exercise. I was having trouble getting motivated, but finally did a good, long yoga session.

Gardenerjoy, I understand the frustration with how easy it is to slip into old habits. Great job moving on setting aside time later to make a plan.

Onebyone, kudos for having your heart-to-heart with your DH and realizing what you need to do to finish your goals. Following your dream is always hard because the dream is far in the future and needs are immediate. Glad to hear that the GI diet sounds workable and that it is helping you re-evaluate food choices.

Redy4chng, kudos for sticking to your plan and getting a run in. The scale can be a tough thing, but those day-to-day ups and downs are normal. If you stick to your plan, you’ll see a down trend over the long term.

Beverlyjoy, hugs while you’re struggling and stressed. Great job trying to keep a positive mental attitude! Crossing my fingers that you get the green light on your surgery.

Madrikh, glad to hear your tummy is feeling better. It’s so much easier to stick to plan when you’re feeling good. RE Thanksgiving: I have to sit down and plan out exactly what is going on my plate before hand and calculate the calories. It’s so much easier when I look ahead of time at how many calories are in mashed potatoes and gravy and pie. Then I’m not tempted to take more than I budgeted.

Lexxis, great job thinking ahead and planning your week so Thanksgiving is not so harried. Kudos for thinking about pitfalls of the past to help you have a successful holiday this year!

BillBE, there must have been a snack demon out and about yesterday. Yay for a restaurant that lets you choose portion sizes! It’s great that someone is finally catching on that some of us out here don’t want to stuff ourselves into a stupor when we go out to dinner. Another yay for nice November weather.

11-21-2010, 12:46 PM
So, I'm having difficulty stopping my eating after supper. This has happened before and I know what works -- something sweet that feels like dessert and gets me to stop eating. I can do this on plan and without triggering cravings with fruit sorbet or with hard candy or candied ginger. It feels like a crutch and I prefer to not do it, but it works for me. So, I'll just be grateful that I'm not diabetic and that sugar, when not paired with fat, isn't triggering for me.

I'm also going to make a cup of hot herbal tea with my evening snack. I much prefer tea as a signal that dinner is over, but I'm not confident it will work. Maybe if I do it in combination with what does work, eventually the association will switch over and the herbal tea by itself will do the trick.

So, what I need to do today:
-put the ice cream maker in the freezer so that I can make sorbet on Tuesday
-buy ginger
-make candied ginger
-order maple sugar candy

WI: -0.05kg, Exercise: +45 920/1350 minutes for November, Food: 80%op, Read my Advantages and Responses: yes

11-21-2010, 04:57 PM
Hi Coaches/buddies
Here I am trying to be accountable. I have been reading your posts but even that has slipped and slid. I have been busy and it was amazing to read GardenerJoy's account of how much time is required to follow a plan and be accountable. It is great to see some old names back and doing well as well as many new names.

I have had periods of being very off plan due to travel and work, and other times of restrained eating - but have not been 'planning' and 'logging' and 'reading A&R cards' so today/this week will attempt these daily. I am turning the ticker back to current weight and my cash to zero - and I spent my money on clothes :D - couldn't wait to lose all the weight as I needed something to wear!

Thanks for being here


11-21-2010, 09:20 PM
Hi folks - I am checking in. I am trying to figure it all out. I will be anxious to see how things play out tomorrow at PT, etc. My food has been 'sloppy' the past couple of days. I won't run away. I'll check back tomorrow.

Have a GREAT day.

11-21-2010, 10:27 PM
Hello everyone:

Nature Girl-good for you for fighting Starbucks with the treadmill.

redy4chng- 90% on plan is fantastic!!!

madrikh- glad you are feeling better. Nice list of credits.

Lexxiss- no mosquitoes is definitely one to add to the list of winter benefits. Yay for several good eating days.

BillBlueEyes- again you are dining in an interesting restaurant. I envy that because we boonie-dwellers usually get to chose between a denver with cheese or without and fries with gravy or without. :D

onebyone-your credits are growing every day!! I am going to try to pick up the glycemic index book this week- you have me curious about the red, yellow and green light foods. Hope the colonoscopy went OK.

Shepherdess- yay for regrouping with a long yoga session.

gardenerjoy-hope the herbal tea does the trick for you.

seadwaters- hi Cheryl. Nice to see you back.

Beverlyjoy- good luck tomorrow!!

For me, yesterday DH and I went to the city. I did not have a plan and ate fast food and popcorn at the movies. Oh well. I regrouped today. Am off to 2 nights hotel stay with work. I do have a plan and am determined that just because I am away from home does not mean I eat off plan or stop exercising.

Credit today for:

- weighing in
-doing weights
-planning the next few days and packing lunch for tomorrow
-checking in with my coaches
-eating healthy and on plan

Off to meditate- hope everyone has a great week.


11-21-2010, 11:28 PM
Hi again
Low GI eating has been pretty big in Australia for a while as one of the main researchers and authors is (was?) located in Sydney - Jennie Brand

There is a good blog / newsletter which gives updates and background and you can get on the mailing list

11-21-2010, 11:34 PM
Hi everyone!
I'm getting ready for the week and thought I better check in before things get hectic. I don't have a definite eating plan for Thanksgiving, but I do have other plans, like checking in here daily, weighing daily, eating a light meal so I can have one dessert. I also hope to walk and do yoga for the next 3 days. I hope my yoga gloves come tomorrow.

-weighed myself
-45 minutes on treadmill
-OP eating, except a last minute coffee drink (outing w/friend who needed to get out of the house and talk ASAP); but I chose a low-fat, low cal option
-less critical body talk, in my head
-re-reading Best Life diet
-put GI diet book on hold at library
-read my cards
-listened to an "Inside Out Weight Loss" podcast while on treadmill

Thank you for the encouragement about Thanksgiving. Have a good Monday, everyone:hug:


11-21-2010, 11:52 PM
Hi coaches

I craved that darn caffeinated soft-drink that starts with a C big time all day today. In fact just writing it there makes me crave it. ugh. I did not have it though. I did succumb to a tsp of fake sugar irish cream flavouring in my coffee and afterwards I got a twinge, a little headache, the whole reason I don't have any fake sugar. *sigh* Anyway, no cola has been in this body for two days now. credit.

I didn't eat any green things today and I feel yukky tonight. Tomorrow I am going outside to get some fruit and some veggies. DH made an off-hand comment about me doing nothing all day long. I'm feeling :mad: about that right now. I'm kind of depressed right now truth be told. I'm just sort of sitting still and yep I do do nothing all day long but sometimes I need to do nothing so-whatever. I am holding my tongue tonight. I am getting pretty darn fed up with myself so I'll get moving again soon enough.

Coaches, while the full moon tonight is awesome, I can't accept the lack of daylight. It's just making me depressed but if I remember that we are closing in on the shortest day of the year and then the sun returns... well that's not so bad. we are, in fact, in the home stretch of this.

BTW for those who are curious I am reading the G.I. (glycemic index) Diet books by Rick Gallop. He's got a few titles out there now with specializations for diabetes and menopause and busy people. I believe I own the basic G.I diet and will find it around the house eventually, but have the G.I. Diet Expresss and the one for Menopause out from the library. All these books use the greenlight, yellowlight, redlight format.

Ceejay My colonoscopy is on Thursday this week. I wish it was over!
I feel like I am "grasping" at credits but it's baby steps right? Right. I am sure your trip away will be OP in the food department as you are starting out with a plan! credit.

Beverlyjoy I hope you get some sleep tonight and I really really hope things go as you want them to tomorrow. May Prince be your Prince Charming at the PT's office. :hug:

seadwaters Hello, nice to see you! I'm trying to get back on track as well and though it's a little bit on a little bit off it is good to be trying here and not out there adrift. I look forward to your posts and your progress.

gardenerjoy I am alos thinking about tea these days. I bought two nice china teacups and saucers awhile back just for this purpose; to make drinking tea a special event. I think I'll follow your lead and have tea tomorrow night. I will have some organic white tea. What kind of tea will you try?

Shepherdess I too am having trouble with my eating stretching longer than I thought or planned. Credit for moving past it and not allowing it to ruin your entire day. yay!

BillBlueEyes The small plate/medium plate/large plate business reminded me I need to weed out the plate plates I don't want from my pantry. I wish all restaurants would adopt the small plate. Alas, I'll have to rely on me to police my own portions!

Lexxiss I look forward to hearing what you choose to make for dessert for the young'uns. credit for planning for the holidays in advance. You're doing great.

Nature Girl
11-22-2010, 02:09 AM
Both Saturday and Sunday I had OP breakfast--a good start to the day both mentally and physically. Saturday Craft Day got postponed by an hour or so, and my first response was "Cool-now I have time for a walk!" So I put wool socks inside my shoes and headed up a snow covered trail - 60 minutes up and back. Only a few weeks ago I would have responded with "Cool-I have time to curl up in this chair for two or three more chapters." I'm so proud of me!!
Food went ok at the craft day, except for the new cookie recipe my friend was trying, and we were "forced" to sample, because we are professional cookie tasters who know exactly how they should taste! Made a good choice when we went out for dinner after crafting, and left food in my salad bowl, too!
Ate OP today; once sort of by accident when I was CRAVING pizza after hours of grading papers at my office, but realized I didn't have my debit card, so went home and made spaghetti sauce with extra vegies. Did skip exercise because of all the time at the office...will make sure to do Trak or work at the gym tomorrow.
Madrikh-re:Thanksgiving: I like BillBe's (I think) idea of taking a minute to survey the options (someone else mentioned prioritizing foods) so I think about what I'm gonna have and the calories that don't thrill me, just fill me up. Also, I'm taking a couple snacky things for before dinner that are OP so I'm not starving (or stuffed with excess calories) when we sit down to the main event. We're heading 100 miles away for dinner with my family, so I will exercise before we leave town in the am, and then will insist on an after dinner stroll for fresh air and movement.
CeeJay-I can usually do really well in a hotel environment because its a controlled environment and limited time--I can pretend to be pulled together and on task for that amount of time! Hope that works for you.

11-22-2010, 05:36 AM
Diet Coaches/Buddies - It was a sunny and clear day - Yay for the best November weather ever. I dawdled at a chef's demonstration at a local store, fascinated by her veggie chopping skills. Naturally, I assumed that if I bought the German made, outrageously priced, Henckels knives, I'd be able to chop and cook like that. Then I remembered that I could have my own knives sharpened for $5 each and be almost there, LOL. And, if I remembered to buy the ingredients for what I wanted to cook, that would also help. She let me try her knife to chop an endive and it did feel awesome. Then I ate a sample of pork tenderloin with mango-endives chutney that she prepared from scratch right under my nose. That certainly met my rare and unusual exception for FREE samples, so I declare that it was on-plan. I was not distracted because she was young, gorgeous, and redheaded; Nope, I was only interested in the food prep.

Exercise was, again, walking to do an errand; CREDIT moi. Today's challenge is that a contractor will be here during the time that I want to go to the gym; Ouch. It's gonna be a difficult week to get in my exercise, what with Thanksgiving and a short week.

maryblu - Waving. Noticed that the Dallas Cowboys fired their coach then won their next two games. Surprised that no one in Minnesota has thought of that. Not being the kind of guy to tweak a friend just because my team stumbled into victory by a late field goal yesterday.

onebyone - Kudos for observing your breakfast foods; always gotta start by knowing what you're doing. Ouch for craving the C-word; just remember that that stuff is used by cops to clean blood off the highway after an accident.

CeeJay - Yay for "regrouped today." Neat that you are planned and prepared for your two nights at a hotel.

Joy (gardenerjoy) - It's neat that you're so clearly aware of what works for you; Kudos for observing and making plans. Tea is a gift from the gods.

"Marley was dead, to begin with." - [Charles Dickens, A Christmas Carol]

Beverlyjoy - Good luck at physical therapy to you and Prince today. Kudos as always for your clear, "I won't run away" through good times and difficult times.

Cheryl (Seadwaters) - Kudos for accountable and for sticking with it despite busy and diversions. And Congrats for spending your reward money on clothes; my take is that you need encouraging clothes at intermediate stages. (I'm currently struggling because I bought some pricey stuff at one size larger than where my body stopped and my frugal side is resisting the obvious thing I need to do.)

Nature Girl - Yay for "a snow covered trail" - you live in such a beautiful corner of the world. Kudos for reaching the stage where you thought, "Cool-now I have time for a walk!"

Marci (madrikh) - Supporting a friend who needs to "talk ASAP" is real life; Kudos for finding a way to stick with your goals and do that also.

Readers - chapter 11
When to Stop Losing and Start Maintaining

Your Lowest Achievable Weight and your Lowest Maintainable Weight.

Let's say you've been slowly losing weight while eating a fairly consistent number of calories each day and getting about the same amount of exercise each week. At some point, your weight will naturally plateau, even though you aren't doing anything differently. If your weight remains constant for several weeks, you'll have to make a decision, as described on page 248: You can continue as is and see what happens; or, if it's reasonable to do so, you can cut you food intake by about 200 calories a day (if your health-care professional agrees) or increase your exercise and see what happens.

The Beck Diet Solution, pg 272.

11-22-2010, 11:17 AM
Today's adventure is a downtown lunch for the library advisory board I'm on. I am grateful that I don't expect it to be much of a challenge, food-wise. I believe I've mentioned before that an advantage to being in a female dominated profession is that food offerings tend to have healthful options available and serving sizes are generally lady-like.

WI: +0.05kg, Exercise: +30 950/1350 minutes for November, Food: 90%op, Read my Advantages and Responses: yes

seadwaters: great to see you back here!

Beverlyjoy: hugs -- hope everything goes well today

CeeJay: good job having a plan for your hotel stay

madrikh: yay for the good long list of credits and for planning to take care of yourself

onebyone: thanks for the info on the GI book. I've read some GI stuff, but not that author -- I just requested a couple of his books from the library. I finished off my Sleepytime tea last night -- I'll have to try something different tonight. Let me know if you like your white tea.

NatureGirl: sounds like a good weekend!

BillBlueEyes: cool knife skills experience. We have good knives, at DH's insistence, bought one at a time early in our marriage when that was the only way we could buy knives that cost that much. I can't say that I am consciously aware of the difference between well-designed tools and not. Our knives cut and that's what I care about!

11-22-2010, 11:59 AM
We were having one of those days yesterday when temps refused to get out of the teens. I had to be outside to feed, but couldn’t quite talk myself into any outdoor exercise. I will admit that I was being a wimp. I didn’t let the weather become an excuse to skip exercise entirely and I did my weights.

Food was OP, even when DH and I took extra long checking on the animals and came back for a very late lunch. I ignored that urge to snack on anything in sight and waited until I fixed my planned lunch.

Gardenerjoy, sounds like you have a good plan to curb late night snacking. I think a small treat is a staple of any healthy diet. Great job knowing which ones will satisfy without becoming triggers. It’s great that lunches out with the advisory board don’t pose much of a challenge. I imagine that wasn’t always the case and it gives me hope that the things I struggle with will eventually become no problem.

Seadwaters, it’s so great to see you back here! It’s tough to stick to a plan when life gets so hectic, but it looks like you did maintain your weight during it all. Credit for that! Yay for giving yourself the new clothes you needed!

Beverlyjoy, kudos for hanging in there. Crossing my fingers that your PT appt will be a good one.

CeeJay, ouch for being in the city without a plan, but great job getting back on track so quickly. Great job heading for your trip armed with a plan.

Madrikh, sounds like you are coming up with some good strategies for Thanksgiving. I read one blog that suggested thinking of your plate like a clock: fill the 12 to 6 with veggies, 6 to 9 with lean protein and 9 to 11 with starch and 11 to 12 with fat. Great job giving yourself a get-away with a friend and making it healthy by choosing low cal/fat option.

Onebyone, great job fighting that desire for a soda. The cravings are always tough at first, but if you stick with it, they’ll subside. Hugs while you are feeling depressed, but you do occasionally deserve days to do nothing. Winter is always tough, especially in the far North, but you’ll get through it.

Nature Girl, yay for taking the opportunity of a postponed craft date to get in some exercise. It is a sign of progress. It’s always great when something accidently forces you to stay OP. Great job finding a healthy way to satisfy a craving.

BillBE, yay for giving yourself the rare and unusual exception to enjoy a treat prepared by a beautiful young woman. Ouch for a difficult week of getting in exercise. Maybe you can find ways of squeezing in extra spontaneous exercise.

11-22-2010, 02:30 PM
Pecan Picking was a huge success in many ways. We had about 80 family and friends at the ranch and although it was cold by California standards, the sun came out fo about two hours allowing us to get out by the river to pick. By the time we were enjoying incredible tri - tip, the rain began. We were snug in the barn. The bigger story was I stayed OP for the first time at a family event. WOW. I used my extra 300 calories on sample tastes of fabulous different salads and a piece of lemon meringue pie (no crust). I feel proud. The next day was sloppy but "credit" I kept within reasonable calories. DS and I are hanging out today to plan for an incredible trip - four wheeling in the Mojave Desert for Thanksgiving and then Disneyland. I want to do what I did for Pecan Picking. I want to sit seriously down and write, write, write what I will eat. The next frontier for me is OP while camping. It has never happened before. But I am getting used to miracles with Beck.
Ceejay: your discussion on winter made me check where you are from. Are you a Canadian native or transplant?
Naturgirl: LOL with free starbucks story. I am a pushover for FREE even if the COST is health, clothing that fits, well being etc... I need some serious reprogramming in the area.
Lexxiss: Bike riding at 3 a.m. in Colorado. YIKES! that is heroic stuff but it pales in comparison to denying apple frittters. (They are my favorite.)
Shepardess: enjoyed your tea story: during some periods of diets I dinstinctly remember asking myself "why would I go anywhere if I can't eat what I want?" Talk about food being all out of perspective. I was living to eat not eating to live.
gardenerjoy: I hear you about messy eating instantly turning to overeating. At this point, I am willing to write everything down because I don't want to feel that sick feeling again. Thanks for the reminder.
onebyone: To thine own self be true." God is putting you in a position to do your art, it seems. If he wasn't, perhaps your husband wouldn't be so successful. It is very difficult to decipher God's plans. I have to go with what is possible and good. I take it as a big hint.
beverleyjoy: sending caring thoughts while you are in such discomfort.
BBE: liked "overeat my snack for no discernable reason." Isn't that a summation of most of my eating history. I boil my pecans for 3-4 mins in a salt bath and bake roast them in the oven for an hour and they don't need anything else. They are sweet and delicious.

11-22-2010, 04:08 PM
Hi Coaches / Buddies

Beverlyjoy - you are doing so well with your stresses and pains. Not long now till your surgery. I hope prince behaves even with a little grumbling. Hang in there
CeeJay - So good to see you back and doing well. It does me good to have fellow travellers who are pressed for time and travel for work but still plan. You have me thinking about meditation again
Marci (madrikh) - many credits and great planning
onebyone - thanks for the welcome back. You are doing well at finding a plan - hope it gels soon
Nature Girl - yay for living up to your name and taking that hike - I can empathise with grading papers as I am doing the same at the moment. Leads to all sorts of cravings
BillBE - good luck with surviving the contractors. Always a challenge. I like the 'rare and unusual' category - will need to remember it
GardenerJoy - luck with your unchallenging lunch. This time of year presents all sorts of challenges unfortunately for a girl who loves finger foods!
Shepherdess - It would be so difficult to exercise in conditions that seem pretty challenging for all of you - we don't actually seem to have winter. Credit for restraint while you fixed your on plan meal
maryann - so many adventures to look forward to and plan for! Huge Credit for an on plan day with family - I like your style and can learn from it

Yesterday I had a plan, logged food as I ate it, prepared a plan for today and made food to take for lunch. I didn't exercise which would have been really good because I was sick of sitting at the desk marking assignments.

Today I weighed myself (down 0.2lb), I will stick to my planned food, and will squeeze in some exercise tonight

Have a good day

11-22-2010, 05:17 PM
Hi friends.... Prince passed the test. :carrot: I was able to use the knee walker, regular walker, and do some transfer with no sharp pains. YAY!!

When I was practicing my getting up from a chair on one leg, I twisted my knee and felt a sharp pain on the inside of my knee. :stress: (can you even believe this???) I am kind of uncoordinated. I went into a panic and almost tears. The physical therapist thought it would be OK because I will be off of it alot for the first two weeks. It is very sore. To be sure, I saw my orthopedist right away (he has treated my back in the past). He thought a knee support do-hickie would be a good idea - as I don't have alot of strength in my knee. It will be helpful in the long run. He said - don't cancel the surgery. YES!!! :flow1:

So.......I am a GO for surgery on December 2. :D

I think I am the 'poster child' for what long term obesity and weight flucuations can do to a body over many years. I am weak and have weak joints. I am 58 - so you folks your joints and stress on your body. Be kind to yourself with food.

I'd like to put myself in a bubble so that nothing can come up to interfere with the surgery.

This will be a funny story (I hope) some day.

Thanks for all you good thoughts and positive wishes. You folks are really something special. :):cp::)

Tomorrow evening my family with my dear GS will be here until Friday. I am happy and grateful.

11-22-2010, 07:14 PM
Today the signs are present which would indicate a propensity for unplanned eating. I've noticed it, I'm saying NO CHOICE and I'm going to use a distraction technique as soon as I finish posting here. My exercise today started as cleaning my downstairs carpets, but I ended up deciding to do my 2 mile walk anyway.*credit*

BillBlueEyes, lol at knives and pretty girls. BTW Dr. Oz just said that lunges are the best exercise...I suppose they could be done even when not at the gym.

Beverlyjoy, I hope, too, that one day this will be a funny story. I'm glad that Prince passed the test and that you'll be moving ahead with surgery. Have a great time with your visiting family.

Cheryl(Seadwaters), great job getting back on track! Thanks for the GI info. I'll sign up for a newsletter.

gardenerjoy, how exciting! An event which is not a food challenge! I am going to try the tea after dinner experiment. Thx.

maryann, what great success for you-staying OP during a special event. Your hard work is paving the road of success. Now on to camping and other special events.

CeeJay,great job getting back on track and continuing with your meditation!

onebyone, thanks for posting the link and information on your GI plan. I was going to ask you about it. BTW-I've settled on a whole wheat carrot cake, sweetened with agave...It does fit into my plan for a piece. Credit for resisting the big green C drink.

Shepherdess, great job attacking the afternoon snack demon with NO CHOICE! Brrr….cold...we're sharing storms.

NatureGirl, Wow! I love those shifts when you have a new first response! Walking VS chair and a book is a great one! I read your TG plan and noted I need to make sure I exercise.

Marci(madrikh), great list of credits! Thanks for posting the website. I didn't know what I would find, but it was very interesting and I would like to peruse further when I have some time.

I'm off to the grocery store. Amazing that it could be a successful distraction technique for me, but I enjoy researching food choices when I'm not rushed and I need a few things for tomorrow's food projects.

11-22-2010, 10:23 PM
4.Create Your Own Daily Tea Ritual

Set aside a few minutes every day for your own Tea Ritual. Spend a few quiet moments just relaxing and enjoying your tea. Breathe deeply and easily, sit back in a comfortable chair, play some relaxing music, do whatever works for you. Not only are you getting health benefits from the tea, but also from the stress relief. It's one of the favorite parts of our day and a great way to enjoy white tea.

Hi Coaches

I'm just sitting here with my cup of tea in a porcelain teacup. I used my new teapot for the first time to make this cup of tea for me. I've posted a jpg of tonight's tea. As I clean my house I hope to find more clean space than the side of my sink!

I bought the handmade teapot this spring. I am not keen on the colour but I love the style and the wonky shape and it made me think "hey, I can make that!" which is always good as this means it inspires me. It looks like it holds exactly two cups of tea and this is fantastic! Perfect for my tea ritual which is what I am now calling this. I am going to explore the teas I have here at home. I have a lot as I used to work in a small whole foods-type grocery store and would buy some of this and some of that...etc. Tea lasts so I have plenty to try. May as well report to my coaches while I do it. credit for trying new food behaviours.

So I figured out how I stand in regards to the food I ate yesterday and today. credit for recording my food yesterday and today and for comparing it to my red/yello/green light program.
My goal is 90% greenlight food and yesterday I was 33% and today I was 20%. Hmmm. I am not looking at quantities or anything just at the foods I eat. So those dashes of vinegar (greenlight food) on top of my french fries (redlight food) hold the same weight for me right now. According to the theory if I choose 90% greenlight foods I will lose weight, even if I overindulge at times (but not all the time!) it's about a shift to healthier choices that do not wreak havoc with my blood sugar system. This part I'll assess in a few months. For now and for this week I am just seeing the lay of the land. What do i *really* do foodwise. I have become more aware \lready of what I am eating and I am trying to choose better but I am more itnerested in after the fact and how I did on my own. I can see my choices are not very healthful according to the glycemic index! THIS is actually super-hopeful for me as it explains the weight gain and lack of weightloss and the cravings and all that... but nevermind also shows me that there are many things I can still do to right things. I haven't run out of options or "tried everything and nothing works" as my saboteur would have me believe. That makes me happy and hopeful.

Lexxiss credit for seeing that you are in a danger zone with food today and for taking the steps to avoid it. Your ww carrot cake sounds fab! I loves :carrot: cake.

Beverlyjoy I am so thrilled to hear your good news!!! So glad the knee thing can be dealt with and you are good to go. You have truly persevered credit credit credit! YAY! :hug: BTW there was a time when I was super-stressed and anxious and I would picture myself in a pink healing bubble. Perhaps this might help you? Just visualize warm pink healing energy all around you all the time... can't hurt!

seadwaters I checked out the gi diet link you sent. Thanks for that. There are some great recipes there. credit for all your advance planning and congrats on your loss! Are you looking forward to summer's arrival?

maryann oh great big kudos to you for being OP during a family gathering for the first time! That is fantastic. I am sure camping will be OP too! Thanks so much for the thoughts concerning my sudden ability to be able to just do my artwork thanks to DH's success. I do feel terribly fortunate and I do not want to waste my opportunites. And, I wanted to ask you, when you say the word "pecan" do you say pee-can or pee-khan or p'khan? Just curious :)

Shepherdess Kudos for exercising and being OP. It's funny to see you write that I am in the "far north". To me that is Thunder Bay or Edmonton, but not Ottawa which I consider quite mild--except when it isn't! Nothing compared to my Sudbury childhood... are you having a mild November or is your weather par for the course this fall?

gardenerjoy I am thinking of you as I sip my cup of tea this evening. What are you having? I hope your lunch this afternoon went as uneventfully as you planned ;)

BillBlueEyes Yay for getting in your exercise however you can. I too walked to do errands today and managed a good 30+min doing so (credit moi btw!). I hope the contractor in your home is the best ever during this best ever November... btw are you guys celebrating MO-vember ( Around here men are challenged with growing a moustache this month and getting pledges for prostrate cancer research. Is that happening south of the border too?

The definition of a Moustache:

1. There is to be no joining of the Mo to side burns – That’s a beard.
2. There is to be no joining of the handlebars – That’s a goatee.
3. A small complimentary growth under the bottom lip is allowed (aka a tickler).

Remember, it’s Movember, not ‘Beardvember’ or ‘Goateevember’

What Is White Tea?

What makes it so special? Simply put, white tea is the least processed form of tea, made of beautiful silver buds and select leaves which have been steamed and dried.

Because of its minimal processing, white tea contains more nutrients than its black or green cousins, making it the mightiest of the teas, the ultimate Health Tea. More on white tea here (

Enjoy your evening coaches.

11-22-2010, 10:39 PM
'Lo to all my Beckmates with a quick reply to BillBE. While the Beck Diet Solution (CTB) goes does life.

BillBE, thanks for your observations on the Vikings...shall we say.."late"..seasonal adjustment, I am just perplexed by the timing and the decisions...*oh well.

Winter has happened in my neck of the woods.. the Tundra Swans have come and gone..we will be having hard water on the my lake in days.. God rest another growing season............ALTHOUGH!!! I still have Flat Leaf Parsley, Sage, and Thyme for my Thanksgiving stuffing..way good.

Am cooking the feast, so not concerned about overeating; I am the hostess, so not likely.

Best to all my Beckmates.

11-23-2010, 06:02 AM
Diet Coaches/Buddies - I started to make a batch of white bean salad with plum tomatoes for work lunches. However, when gathering up the ingredients I noticed that I had failed to buy the plum tomatoes. Ouch. Then I noticed that there are only three working days this week, so a 5 day batch would be too much anyway. So, I stopped by the cafeteria at work to pick up a few chunks of chicken and some roasted bell peppers - red, yellow, and green - from their salad bar to go with my Man Salad; CREDIT moi. Last night, I saved half my chicken and mashed squash with apple so I'm good for today.

I missed gym, but had one of those super positive contractor experiences. I had asked him on Saturday afternoon if he could do a small job for me in my basement. He said, "Not right away." I cringed, thinking of next spring or something, but he continued, "Not until 3pm on Monday." Good grief - that's the fastest response I've ever had from a contractor. He did four hours of work that would have taken me 16 at least.

maryblu - Just when I think I've overdone my admiration for Minnesota, you mention Tundra Swans - lovely birds, them. Congrats for biting the bullet and moving forth with a new coach for the Vikings. Hope all works out to build the support needed for your new stadium.

onebyone - Yay for a daily white tea ritual. I'm a believer that tea is one of the super foods. Just love the importance of the right tea pot to a highly visual person. (Didn't see the mentioned jpg.) [Love the notion of MO-vember, but I'm not a candidate since I already have a Vincent van Gogh style full beard.]

Joy (gardenerjoy) - Yay for "lady-like" serving sizes. Hope writing continues well in the final 13 thousand words of the month.

"1801 - I have just returned from a visit to my landlord - the solitary neighbour that I shall be troubled with." - [Emily Brontë, Wuthering Heights]

Shepherdess - It's a big deal to resist the urge to "snack on anything in sight" when lunch is delayed for noble reasons; Kudos. I've been known to sell myself the thought that I deserved to snack because I had just done a good thing - adding the notion of morality to food intake.

Beverlyjoy - Congrats to Prince for performing under pressure. Joy that surgery remains on schedule. Hard not to notice that December 2 is rather near.

Cheryl (Seadwaters) - Plan. Stick to plan. Write it down. Yep, that's the formula for success; Kudos. Yay to all the teachers in the world who spend unappreciated hours marking assignments.

Debbie (Lexxiss) - NO CHOICE, NO CHOICE, NO CHOICE, NO CHOICE - it just keeps working and working. Kudos for using the grocery store as a CBT distraction technique. [Yay for Dr. Oz recognizing lunges - vile though they are, LOL.]

maryann - WOW indeed for staying OP at a big family event. Yay for a successful pecan picking adventure. [Thanks for the recipe for roasting pecans - I'll try that with a bag of my Trader Joe's pecan halves.]

Readers - chapter 11
When to Stop Losing and Start Maintaining

Your Lowest Achievable Weight and your Lowest Maintainable Weight.
At some point, though, you'll stop losing weight and it will no longer be sensible for you to decrease your caloric intake or to increase you exercise. You've reached your Lowest Achievable Weight.

Your LOWEST ACHIEVABLE WEIGHT is the weight at which you naturally plateau.

The Beck Diet Solution, pg 272.

11-23-2010, 11:03 AM
Temps did get into the 20’s yesterday, though the wind was blowing. No problem. I bundled up and headed out on my run. Skies were clear when I left, but the snow was coming down pretty hard by the time I got back. My DH thinks I’m crazy, but there will be few opportunities for outdoor exercise this week so I’ll take what I can get. Besides, I’ve run in worse.

On the positive side, roasted potatoes and carrots taste so much better on a cold night when the wind is blowing. Yay for healthy comfort foods!

Maryann, great job staying OP during Pear Picking event! That is definitely worthy of a memory card. Now that you have one successful event under your belt, you know how to handle the upcoming food challenges.

Seadwaters, kudos for getting back into the swing of planning so quickly. It’s great when the scale reflects those rewards.

Beverlyjoy, I’m so happy to hear that Prince passed the test. Ouch for hurting your knee, but glad you don’t have to postpone your surgery over it. Great job finding a way to prevent the problem when you are relying on it!

Lexxis, I’m so impressed that you recognized ahead of time that it was going to be a tough food day and prepared for it! It’s great that you have that much insight.

Onebyone, I love the idea of a daily tea ritual! It’s great that the GI diet leaves you so hopeful. It seems like you are taking appropriate steps, first evaluating current eating habits and then taking steps to bring them in-line with your chosen diet.
RE weather: we were having a very warm fall, but we just got a sudden cold snap. It’s normal for this time of year, but the pleasant weather early on has left me unprepared.

Maryblu, yay for fresh, homegrown herbs to make a special holiday meal. I love the control you get when you are cooking and hosting. Kudos for setting yourself up for a successful Thanksgiving.

BillBE, yay for the 3-day work week saving your plum tomato problem and great job having healthy lunches for the week. It is so refreshing to have a positive contractor experience. Glad the job is done and saved you a lot of time and frustration.

11-23-2010, 12:03 PM
I overate again last night after supper. I think my new plan of tiny dessert plus herbal tea would have worked, but I wasn't willing to implement it with fresh bread coming out of the bread machine. Bad timing, there.

On the good news side, though, I had this thought "Well, I might as well enjoy this over full feeling while I've got it." I've been wanting that feeling all month (and much of my adult life). So, I really made an honest attempt to feel what I was feeling and here was the revelation to me: over-full does not feel good. I felt heavy and sluggish instead of my new normal, light and energetic.

I guess what I've really been seeking all these years is the anesthetic effect. But over-full isn't a very good way of getting that either since first my brain has to ignore the unpleasant over-full sensation in order to achieve the dulling anesthesia. Looking at it that way, alcohol would be the more rational choice, but that comes with its own burdens. The really good choice would be journaling to figure out what's really bothering me instead of trying to anesthetize the feelings away.

WI: +0.55kg, Exercise: +30 980/1350 minutes for November, Food: 60%op, Read my Advantages and Responses: yes

onebyone: This is so helpful to me (thanks!): I haven't run out of options or "tried everything and nothing works" as my saboteur would have me believe. That makes me happy and hopeful.

11-23-2010, 12:36 PM
Hi Beck folks - there’s a bit of peace with me at the moment. I am not feeling so frantic about everything. I am glad I got the go ahead for my surgery despite other joint challenges. A friend told me she is coming over with bubble wrap and wrap me up until next Thursday. LOL

Actually, I ate healthfully yesterday. Mostly it was trying to calm down my nervous stomach. It’s feeling improved - whatever the reason… I am grateful to have a good food day yesterday.

Four out of town family members will get here today. The next two nights we will go out to dinner. Tonight is at a quirky Cuban/American restaurant. Too spicy for me. It was my son’s request. I’ll get a salad and a slice of their delicious bread. Tomorrow our aunt is taking a big group of us to my favorite Chinese Restaurant and I’ll get my steamed Hong Kong Bass with brown rice. It’s DS’s birthday…so we will celebrate on Wednesday.

I’ve been thinking of Thanksgiving. I’ve decided to only eat the things that I never get during the year very often. Of course, I’ll have turkey with a smidgen of cranberries, dressing, green bean casserole and asparagus (plain). (I wonder how they fixed their green bean casserole at the first Thanksgiving ;)) I don’t really care about mashed potatoes, rolls, and I don’t like pumpkin pie. I will have one bite of cherry pie. For dinner…. No seconds is my plan. I will send most of the goodies out the door later on. The biggest challenge will be making the gravy, as I do it by taste. I learned from a former neighbor and do it the way she did it on the farm where she grew up. I’ll count it in. Only three days a year do we have gravy.

I have not been using many Beck techniques…just writing it down and keeping track of my food exchanges. credit for those. I will read my cards this afternoon- I am committing to that.!

I am so looking forward to having family here! :D

A big thanks to you all for your personals when you had time. I appreciate all your thoughts and positive energy. :):):) I’ll try and get back for personals later, if I can.

11-23-2010, 12:48 PM
I sat down and seriously planned my vacation this morning. I read Beck's green book travel section and made a few new response cards. I made a serious decision. I am going to pack my bathroom scale with me. It sounds silly just telling you all. I don't even want to see my husband's reaction. But the truth is, if I don't weigh myself everyday, I will just compulsively guess if I am gaining or not. It will be freeing, I believe, and a measure of accountability in a time when I will have so few of my daily habits on the road. I really don't think it is obsessive although everyone in my family will. Oh Well. I have also planned 300 extra calories on Thanksgiving and two of the days I will be at Disneyland.
Lexxiss: Boy, do I hear you "No Choice". That is all about me during these unstructured days.
Onebyone: Awareness is the first step before any change. It sounds like you had a big one when you realized so many of your foods were red light. Keep up the good work.
Maryblu and Shepardess: You two make me feel guilty when I worry about winter in the desert on Thursday. I am afraid of 29 degrees at night. That is a good DAY for you two.
Gardenerjoy: I loved your phrase "the new normal" That is absolutely the truth. I am not the woman I hope to be, yet, but I am certainly not the woman I was. Thank god.
BBE: Yeah for a 3 day work week. Also, when I get back I want to hear about your squash and apple recipe. Negihbor farmers have given me 500 pounds (no exaggeration) of Pink Lady apples ( the best in the world) and a huge box of yams.
Happy Thanksgiving to everyone. I will be without computer for several days. Perhaps that is the true wilderness I will be in.

11-23-2010, 04:11 PM
Hi friends!

It sounds like there's some good planning going on for Thanksgiving. I am taking notes and feeling encouraged.

-a hard walk on the treadmill yesterday
-ate OP 100%:smug:
-daily salads (inspired by some of you!)
-will take yoga class today
-read cards yesterday
-plan for today and intention to go with it
-plans for holiday cooking and prep (I'm the hostess)
-reading encouraging stuff about body image
-as of about 30 minutes ago, I am DONE with Christmas shopping!!

I'm off to make my lunch salad.


11-23-2010, 05:47 PM
Hi Coaches

Beverlyjoy - Yay for Prince passing the test - let's hope the knee holds up with some rest. So glad you have a confirmed surgery date. Enjoy your family and you seem to have a great plan for the holiday period
Lexxiss - hope the signs were wrong and you had an on plan day. Distractions are useful things
Onebyone - an interesting journey of discovery you are on. I like the idea of turning healthy behaviours into rituals and enjoyment. I can't really say I am looking forward to summer. Our winters are gentle and pleasant, and spring is turning out to be nice - summer is a bit vicious and the threat of local bush fires is high. But with La Nina it will probably rain a lot this summer
Hey Maryblu - yay for parsley, sage and thyme from the garden
BillBlueEyes - and now we know you have a full beard. This list is interesting in how we slowly develop a picture of each other. Mo-vember is big in Australia too - people are known to dye them pink or green or... if they have one (just a suggestion)
Shepherdess - Can't imagine weather like that (to exercise in especially) although I had a brief stint in Stockholm in late fall / early winter with lots of snow. Credit for taking opportunities for exercise
Gardenerjoy - I gave myself that over-full / stuffed sensation last week when I was away overnight at a function and literally groaned in bed that night. While the getting stuffed was sort of pleasant the after affects weren't. I think that is what drove me back to the list so maybe it was useful! But I am not sure the experience was aversive enough that I wouldn't try it out again. Not sure I could work out why (or even if there is a knowable reason beyond its pleasant reinforcement potential) - but how to avoid it is hard for me to learn - planning, preparation, planning! Always the same failure - every time!
Maryann - Sounds like you have put a lot of thought into your trip - huge credit and great example for me to emulate
Marci (madrikh) - I too am taking notes - a lot happening here that is useful

Well coaches - yesterday I worked my resistance muscle to fatigue and then failure. I ate 4 (FOUR!) (not very nice) biscuits in a meeting after having eyed them off for 2 sessions by the 3rd I just ate them. I logged them and was astonished by how many carbs and calories they contained. Otherwise a good day. Came home and had an on plan dinner and moved on

:angel:Weighed myself (down 0.2)
:angel:Planned today's food

Have a good day