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

12-31-2010, 07:09 AM
Diet Coaches/Buddies - Drifted off my eating plan at a party - expected a spread to make a dinner but it was a spread of desserts; Ouch. I'll try to use my chagrin as encouragement tonight when I'll face some difficult stuff for the long duration until midnight. Two parties in two nights is unusual for me.

Did gym; CREDIT moi. The hoards of newbies aren't there yet as has been reported in other threads on 3FC. They should arrive Sunday for the yearly, six week, post holiday rush.

onebyone - Procrastinating is one of the best ways to justify off-plan eating - BTDT. Sending supportive thoughts to getting yourself into your mode of doing one thing at a time. Kudos for starting the process of choosing a place to live in Toronto.

FutureFitChick - Ouch for a frustrating day, with Kudos for confronting that so you can find a strategy to get something done in whatever sized chunks you're ready for. [Like the simplicity of "junk if it is no longer needed anymore" - wish that I'd get that through my own head.]

CeeJay - Kudos for "Third day on plan!!!!" and "No sugar for 3 days" - you're staying your course.

Joy (gardenerjoy) - Charlie Chaplin plus orchestra sounds fun. He puts a smile on my face just thinking about his antics.

Beverlyjoy - Ouch for a fall by your stepmom; hope she gets on the recovery track soon, and that you get back home to a familiar eating environment.

Cheryl (Seadwaters) - Yay for the thought, "behaviours will be ingrained." Yep, that's the goal. Ouch for the massive flooding on your East Coast - hoping that doesn't send a wave of disruption across the country. LOL, as a kid, it always bugged me that you guys got the New Year 12 hours ahead of me.

maryann - Yay for the thought that we're all set for the New Year without having to start yet-another-diet.

Cindy (M0vingon) - You are starting out ahead of the game with your awareness, "It has always been my psyche that has hindered my weight loss." You do sound ready to reap what Cognitive Behavior has to offer.

For rewards, some folks have added charms to a bracelet, downloaded an inspiring work out songs to their mp3 player, and put money into the jar to buy an item of clothing. Good idea to put the effort into finding something desirable to you.

Readers - chapter 12
How to Stay at Your New Weight

Okay, now you need to learn how to stay there:
. . .
Consider becoming a diet coach: One of the best ways to keep your skills sharp is to teach them to someone else.

Take pleasure in your weight loss and in your level of fitness. Remind yourself every day how much you enjoy being thinner, healthier, and more physically fit - and how much you want to stay this way.

The Beck Diet Solution, pg 282.

12-31-2010, 09:32 AM
Good Morning Coaches

It's going to be spring-time warm here today: 7C they say. Already it's above zero and the morning newscast is filled with stories of melting ice and snow and what won't be happening this frst weekend of the new year: no snowmobiling, no skating on the canal, the toboggan hills are closed but the ski resorts say they have enough snow so come on down! Somehow I doubt that, but skiing in warm weather must be awfully nice.

Last year I went to the local polar bear dip where they cut a hole in the ice and you jumped in and RAN out as a celebration of the New Year. It's held on New Year's day at my beloved Britannia Park. I vowed I would do it this year but I am re-thinking it on the eve of the event and also wondering if it will go forward as there is no sturdy ice to either cut a hole in or to support a large group of spectators. I haven't heard anything about it either. So, maybe the weather has given me a legitimate out.

This morning I am going to get some de-cluttering done, then re-write my ARC and response cards in my new journal and plan a week's worth of meals following the low GI diet model. Someone mentioned that it was so great we Becksters weren't scrambling for the Next New Diet for the New Year. I have to agree. I like being on plan before the new year happens so I will be on plan today. I am superstitious about New Year's and figure whatever I am doing before that day will follow me into the next year so today is an important nod to the year ahead and I want to make the most of it.

credit: weighed in 279.2 :carrot: I am officially in line with my ticker this morning! Yay! Also, credit for having a plan to follow.

today's OP activities:
no sugar
no seconds
no sedentariness ie. planned exercise today
de-cluttering of 1) kitchen table done
2) getting all recyclable paper together and to the recycle bin done
3)food in my cupboards and pantry
do a load of laundry-wash/fold/sort-->keep or give away
write new ARC's
write new response cards
record food today - aim for 90% greenlight food (low gi diet term)

Make a to-do list specifically for moving
Inventory the food in the freezer and the kitchen as best I can
Create menus for the week based on my food inventory
Make a grocery list
Make a plan to put me and my artwork online systematically
Make a list of goals I want to achieve ths coming year

12-31-2010, 11:13 AM
The Charlie Chaplin film was fun and funny. It was great to see all the instruments required -- a bassoon, a tuba, a set of chimes, a tambourine, a number of other percussive instruments that I couldn't possibly name. The pianist sat at a grand piano most of the time, but he also had a smaller instrument next to him. It looked like a small piano but had a metallic sound, like a music box or a toy piano.

The popcorn was served in the kind of box I remember from childhood movies (tapered with red and white graphics) -- a perfect serving size, especially when DH ate some of it.

Remember our rare white Christmas? It's all gone now and today's high is predicted to be 63! Unfortunately, it's gray and rainy and we're under a tornado watch, so we won't be enjoying that high temperature very much.

We're staying home and making a special supper for New Year's Eve as is our custom. DH has been wanting to try chicken marsala so that's the main dish. We'll serve it with linguini and broccoli. Should be good and just decadent enough to be celebratory without going overboard. Oh, and we have a gorgeous bottle of champagne, encouraged by DH's nephew the wine salesman.

WI: -0.4kg, Exercise: +40* 835/1500 minutes for December, Food: 90%op, Read my Advantages and Responses: yes

Beverlyjoy: thinking of you and your "other mom." Hope you get back to your food comfort zone soon.

maryann: thanks for pointing out a reason for gratitude: I am on a plan that I know works as I approach the new year. Yay for new duds!

M0vingon: Welcome! My favorite rewards have been fitness videos, but now I have an overabundance so I've been struggling with this. I thought maybe I could do without rewards for awhile, but I do find they help with my consistency so I've been working on a list, too. This is a little embarrassing for a 48-year old woman to admit, but I have developed a huge crush on Captain Jack Harkness, a character in the British sci-fi drama Torchwood. The actor who plays him is ridiculously prolific. For the next few months, my rewards will be his CDs and/or Torchwood books. My reading list is pretty fluffy for a librarian, but TV spin-off books are below even my level of reading -- oh well, at least they are cheap! They are perfect for rewards because I don't want them so badly that I'll be upset if I don't earn them, but I will be giddy when I do.

FutureFitChick: wishing you healing in mind and body.

CeeJay: yay for the third day and yet more red bits on your goals list!

seadwaters: Notemaster sounds cool -- I'll have to look into that for my iPad. Happy New Year, since you get it earlier than the rest of us!

BillBlueEyes: ouch for being presented with desserts when you expected supper! Good job starting to think through tonight's event.

onebyone: yay for matching your ticker weight and for a good plan for the last day of this year moving into the first day of the next!

Blue Daisy
12-31-2010, 11:32 AM
Hi all,

We finally figured out why I have not been able to connect to 3 Fat Chicks. It had to do with our Google Chrome browser and stored cookies or whatever. I don't really understand all that stuff. :) Anyway, I found out I can connect on Mozilla Firefox and Internet Explorer....yeah!!

Quick update....I was off plan for 5 days during the Christmas holidays. I got back on plan the day after Christmas. I weighed in yesterday and I had not gained any weight and actually had lost .6lbs....down to 153.4.

Lexxis - Great job staying on plan and congrats on the good Beck day.
BillBlueEyes - Congrats on the wireless router install and the many continuous days of OP eating until yesterday. Good luck tonight at the party. Hopefully you'll have better choices...or just a thought...maybe you could eat an OP meal before leaving.
Madrikh - Kudos for taking care of yourself. I can get expensive but maybe it helps to think of it this way....If I needed a car to get around and it was having mechanical problems I'd spend the money and take it in to get it fixed. My body is at least as important, if not more so, than a car. :) or whatever thought that helps gives you permission to feel good about self-care.
FutureFitChick - Hi, you're new to me. :) Welcome. I love how you have organized your credit list to make sure you remember everything. Congrats on all your successes and planning. I also do the pre-cooking and freezing. It makes it so much easier to stay on plan during workdays. It also helps on those afternoons when I get home from work and don't feel like cooking. Also love your lists of the things you are most looking forward to.
Sorry you had a tough day yesterday. Hope it is better today.
onebyone - Kudos that you are determined to keep trying. The song with the verse "I get knocked down but I get up again....never gonna keep me down." came to mind. :)
maryann - Hope you had fun with the DNs. Kudos for recognizing "hunger is not an emergency" and extra kudos for no weight gain during the holidays. And I too am thankful I have a sane eating plan to enter the new year with and I'm not planning on a Last Supper today either before I start a new, usually short-lived, diet for the New Year.
CeeJay - Kudos for setting those 9 goals. Very impressive and you've already accomplished 2 and it looks like the last 3 are becoming part of your daily routine already. Great work. YEAH...2 days on plan.
Nature Girl - Sorry you're struggling so much with your eating plan and exercise. Kudos for the great planning for your trip.
seadwaters - Kudos on the refocused assault on your weight in the new year and getting rid of most of your off-plan food.
MOvingon - WELCOME. I started with the "Beck Diet for Life" too. Here are the inexpensive rewards that I came up with and you are welcome to use if you like. I bought a pack of $1 colored bracelets from Wal-Mart. For the first 5lbs I was awarded a "white" bracelet. :) I wear it continuously so it reminds me of what I'm trying to accomplish. For my next 5lbs I will get a "pink" bracelet...then the next 5 lbs will be a "lavendar" bracelet...then the next 5 lbs will be a "blue" bracelet. I should have reached goal by then. If I decide or my body decides that I need more weight loss...then I have a "lime green" bracelet. I'm thinking that once I reach goal and have maintained for a reasonable period...I will then go and buy myself a "nice" bracelet to wear continuously to commemorate and remind me of all I've accomplished.

HOPE YOU ALL HAVE AN OP DAY! Glad to be back!

12-31-2010, 12:28 PM
Well, I needed to get one last check in during 2010. We just got home last night, a day later than planned. We had terrible road conditions over Donner Pass—always a bit ominous in winter. Then again halfway through Nevada we drove with the storm, barely making it across the Park City, UT pass into WY the night before last. Then we had ground blizzards all the way home yesterday. No visibility and very slick roads. My DH said he’ll need a few quiet days to recover from PTSD.

We had a great visit with my family and we flew my MIL over to CA to spend Christmas with us. The highlight of the trip was breaking the news to our families that we’re expecting a baby in June! I’m just into my second trimester and luckily, I’ve had an easy pregnancy so far. I’d like to give all the credit to my healthy habits, but I think I’d also better give some credit to genetics. My mom also had easy pregnancies. I’m crossing my fingers that the trend continues.

I’m committed to keeping up all my healthy habits during pregnancy and keeping my weight gain healthy. I have the extra motivation of staying healthy so I will have a healthy baby and it will also make my pregnancy, labor, delivery and recovery easier. There are challenges as well. I had two people tell me to enjoy pregnancy because I could eat whatever I wanted to. I have to keep that voice quiet because it’s just not true. I have a plan in place: I’ve set new calorie goals to reach weight gain goals and I have exercise goals.

I’ve been catching up on everyone’s posts. I’m impressed with how well all of you did over the holidays. There were a few slip ups, but the overall trend was good, especially considering all the pitfalls.

Welcome to the newcomers! I look forward to getting to know you in the new year.

Blue Daisy, great job figuring out your connection problems. I have trouble with this site as well. I have no idea why, but it comes and goes. Great job getting back OP and the scale is telling you that your current off-plan is better than your former normal, so take credit for that!

FutureFitChick, it’s great to see you back! I’m sorry about all the added stress in your PhD program, but I hope the changes are for the best. Great job jumping right back in when you got the chance.

Gardenerjoy, I was so impressed with how well you avoided the all-or-nothing trap over the holiday seasons. I love your new exercise goals.

Onebyone, great job decluttering your house and also cleaning out that pantry! It should make it so much easier for you to stick to your plan.

BillBE, ouch for party offering a spread of desserts, but since I’ve been reading over two weeks of posts, I see that it’s only a minor blip in a stellar holiday season.

Seadwaters, yay for getting ready of the new year! I love the chance Jan. 1 offers to reflect over the past year and make plans for the new. Kudos for planning a healthy and very fun birthday!

CeeJay, great job for 3 days OP. I love your new list of goals and you’re going a great job working through them.

Maryann, yay for starting the new year off right and Jan 1 has not even arrived! Those “last suppers” are just part of the all-or-nothing trap that so many of us struggle with, so great job on breaking the tradition this year!

Beverlyjoy, so sorry about your mother’s fall. I hope she is doing well. Best of luck on keeping yourself healthy while caring for her.

Waving to everyone else!

12-31-2010, 12:48 PM
I hope everyone has a great New Year's Eve. I am packing up to stay at our place in Truckee. We hope to ski some this week. I wante to send the Old Year out Right so I am making strict OP plans - leaving all the holiday sweets down here, taking some time this afternoon to write down about the amazing year I have had. It has been a miracle year for me. 35 years of struggling with weight, a high as 205, and now I officially qualify as NOT overweight. I haven't weigh this since I was 14 years old and in many ways I feel young again. But the pounds were only a symptom of my addiction. The true freedom has come with the increase peace I have experienced this year.
Happy New Year to all.
Movingon: Nothing ever even came close to matching the excitement, pleasure and comfort of food. When I gave up overeating I thought to myself," What's the use of going or doing or doing anything. There is nothing to look forward to." Overtime, I have gained tremendous pleasure from things I never would have thought of. Start with a small list of rewards. It will grow.
FFChick: Sorry for the bad day. I have learned that sometimes I just have to sit in the feelings and not overeat and feel crummy. That is a tremendous CREDIT for myself because I was never willing to do it before.
CeeJAY: Yeh! for 3 days. Keep Going.
Onebyone: congrats on new plans. Your post was filled with new energy today.
BBE: The old dinner/ dessert switch. I hate it when that happens.
gardenerjoy: I am with you in staying home tonite and enjoying the peace.
BlueDaisy: Welcome back from the tech shadows. Congrats on no weight gain.

12-31-2010, 02:07 PM
While reading posts this AM, I realized my post from last night wasn't here it is...apologies if anything is outdated at this point. I'll catch up with everyone later but did want to say;
:congrat: Shepherdess! I know you will be committed to health now more than ever and not having kids, can't believe that the accepted norm for pregnancy is "Eat whatever you want". Hmm....

Thursday evening
Another good Beck day. I am grateful when I use the skills I have learned. Food was OP, but did have some switch arounds. I didn't have it written and circumstances changed anyway.:shrug: Some days I just don't know what's around the next corner. Randomly read from the green book-a reminder to stick with your written plan. Oops. I did accomplish a big task. Yesterday I was reading about practicing throwing away food. Tonight I attacked the fridge and tossed many items that were still usable but that we just DON'T use and are not for giveaway. *credit* I did enjoy myself because I fed DH lots of things I wanted to get rid of and knew he'd eat. :lol:

Cindy(M0vingon), :welcome2: to the Beck thread! Sensible eating (I call it food sanity) is practiced here.

BillBlueEyes, Yay! for NO CHOICE tree nuts AND for exercise while decluttering. Great that DD is so willing to part with things.

NatureGirl, glad you posted!*credit* Amidst your shotgun discussion, I do observe that you have been mindful through the holiday season even when eating was not 100% OP. Routines are always easier for me and your observation that you are looking forward to the structure of returning to work says to me that your life (and food plan) will normalize. Until then, safe travels!

Beverlyjoy, so sorry your other mother had such a bad fall. Great that you can be there for her. I hope she starts to heal and you are able to return to your comfort zone. Funny, for me home is my biggest challenge.

gardenerjoy, interesting that there is music to the silent film! Enjoy your evening and bag of popcorn. *credit* for planning ahead.

maryann, it IS great that we already have a solution! It will be so nice to wear your new clothes when you go back to work!

onebyone, great credits today, despite your thought that you are procrastinating. I have to remember that Rome wasn't built in a day when working on large and overwhelming projects. Too much at once and I cave. Slow and steady is my motto. *credit* for staying OP and another reminder that you will feel better and better every day that you eat healthy.

CeeJay, *credit* for staying OP and practicing your Beck skills. Only two items left on your list. Sending supportive thoughts as you anticipate talking with DH.

FutureFitChick, :hug: on your unusually painful day. I imagine that pain IS very distracting from the things you are trying to do. Great credits during your frustrating day.

12-31-2010, 05:51 PM
HAPPY NEW YEAR for 1-1-11 (or in USian 11-1-1) :balloons:- my first post for this year will be in last year - oh well.

My weight today was scary - worse than I thought. I was really inclined not to change it because it made it more real but real it is and I have to deal with it. Another list suggested that it is time to “take the day (or more) to mull, ponder, scrutinize, dissect, chew on, and generally pore over 2010. Think long and hard – from where you were sitting last January 1st to now. What kind of year was it for your health and overall well-being? (... applause, sighs, groans?) What were your successes? Your failures? Unfinished business? New or ongoing excuses?” Time to reflect and take action. It is a great time to hole up inside and reflect and write - it will be over 37 and too hot to be outside.There is a plan to follow but I need to consider what I put in my own way that I didn’t achieve a lot in 2010. But I have to say I am RELIEVED that today I can start back on plan: don’t know who was stopping me mind. I am redoing all my weight charts for this year - too depressing to look at lack of progress last year so will have a bright shiny clean slate.

BillBlueEyes - Ouch for off-plan desserts. T’is the season to be tested. But you don’t appear to be doing badly.
Blue Daisy - Glad you sorted out your browser problems - computers can be irritating beasties. Well done with holiday season weight loss
GardenerJoy - Your plans for New Years Eve sound good and restrained - enjoy and celebrate your progress for this year. I laughed at your crush on Captain Jack Harkness - Torchwood is one of my favourite series and I hadn’t thought of looking at the books. Fluffy indeed
Debbie R(Lexxiss) - Well done for flexibly managing what is around the corner by switching around your plan a little to accommodate it. It is a good feeling to de-junk the fridge. I did it myself but didn’t have a DH there to clean up the left overs. The dogs enjoyed a bit of it though
Maryann - Congrats on getting below overweight! A great achievement for the year.
Onebyone - Your plans sound useful and your goals are being achieved so credit. I think the polar bear dip sounds like something to stay away from on thin ice - or any other circumstance for that matter! Good luck with the decluttering and meal planning. Great weight loss result
Shepherdess - Congratulations on your pregnancy! And you have learned so much about healthy eating and activity it will be so helpful as your pregnancy progresses.

Credits - little done because I am posting in the morning - will report back next year / later today

Have a great New Years Eve out there

12-31-2010, 06:15 PM
Quick post to say Woohoo! to Shepherdess! I'm so happy for you and so pleased to see the healthy approach that you're taking to your pregnancy.

Also, since I mentioned tornadoes this morning and we may make the national news tonight, I thought I should note that we're fine. There is impressive footage of splintered homes in Sunset Hills, only a couple of miles away and across the street from the coffee house where my brother and I meet to write on Wednesdays. As far as I know, we just got rain -- but we were holed up in the basement so I wouldn't have noticed wind or hail.

12-31-2010, 09:17 PM
Another quick check in tonight- heading over to the neighbours.

Happy New Years!!! May each of you have a healthy and delightful 2011.

Fourth day on plan. I ate egg whites for breakfast, plain yogurt and berries for morning snack, salad and ham sandwich for lunch, an apple for afternoon snack and not the healthiest dinner but it did include shrimp and veggies. I will not be eating anything at the neighbours tonight- I am full and done eating for the day. Better I don't get started on anything.

Credit today for:

:cool: eating on plan and mostly healthy
:cool: weighing in
:cool: planning food for tomorrow
:cool: reading advantage and response cards

Happy to say I accomplished all the goals I set to be done by tomorrow.

1. Clean out all junk food and trigger food from the house. DONE
2. Have heart to heart talk with DH about keeping the junk away from me at all times. DONE
3. Put aside some time with myself to rewrite my advantage cards and add new ones. DONE
4. Rework my food plan. DONE
5. Spend some time thinking about what I am going to do for fun this year and set some goals around fun time and vacations. Book some time off when I get back to work on Wednesday. DONE
6. Spend some time at work this week thinking about what is going to give so that I can bring some sanity to the number of hours I am putting in. DONE
7. Reestablish my no choice rule about a minimum of 30 minutes of exercise a day and doing weights every second day.Weights done twice this week, tomorrow I get back on exercise bike
8. Eat no sugar starting this very minute. No sugar for 4 days
9. Water, water, water Drank lots of water today


12-31-2010, 10:34 PM
:newyear: Thanks for being here, coaches, and I look forward to sharing our collective wisdom in the coming year. :cheers:

A mediocre Beck day, but technically OP. I didn't read from a Beck book. I will do that before bed. We had breakfast out (planned) and I made a good choice. *credit* Determined I just do best when I start with my smoothie. I've been reorganizing kitchen cupboards all day. My new pans didn't fit. The kitchen is a mess right now but I decided it was time for iced tea and a post. I really didn't want to finish but remembered BBE's words regarding procrastination and off plan eating. Exercise was shoveling and hauling stuff up and down basement stairs.

BillBlueEyes, it would seem pretty darned difficult to not drift at a dessert party when you expected something different. Sometimes leaving is not an option. Hope your two parties in one night went better.

gardenerjoy, I'm watching the news soon. I hope everyone is ok. Your New Year's Eve dinner sounds great! Just a little decadent...perfect!

Cheryl(seadwaters), you said, "Time to reflect and take action." *credit* that you are here and that you know what you have to do. . I am reading from one of the books every single day. It does seem to help with staying the course.

maryann, your words to M0vingon were very powerful. I am working in that direction. Today was a day where I had to sit in the feelings and not overeat and feel crummy. I feel better right now for doing that. Have fun in Truckee!

Shepherdess, I'm glad you had a safe trip back. It has been an awful week for travel.

BlueDaisy, great that you're back! I think it is a very great strategy that you had for Christmas-5 days off, and right back on.

onebyone, Up and At 'Em! Great that you have both your list for today AND the big picture.

CeeJay, Yay! for accomplishing all the goals you set out to finish by tomorrow.

Good evening, all. I'm not staying up-I never do. Instead, I'll enjoy some reading and will be up before the dawn to ring in the New Year in silence..

12-31-2010, 11:14 PM
Thanks everyone for the kind welcome. :)

I'm in overwhelmed mode tonight. There are a lot of new skills to work on! I did many of the items on the stage 1 checklist including reading my cards, setting a schedule for meals and snacks, eating mindfully (except while out for dinner with 6 & 8 y.o. sons!). I also did some activity and I'm starting to work on planning meals for tomorrow. Right now it feels like a lot! I'm finding that I am already challenging my old thinking- particularly around cravings and control as well as the feelings of frustration, anger, and obstinacy that come with learning to deny myself unplanned eating. Seriously, if I can figure that stuff out, I'll be way ahead of any diet I've ever tried! I feel good and as thought I've made the first step toward rewiring old habits of behaviour and thought. :cheer:

Sorry, I know I'm not using the posting format everyone else is using, but right now it's too new for me. Thanks again for the support and wisdom!

01-01-2011, 09:42 AM
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Beck Diet For Life/Solution – January 2011 – Support, Discussion, Buddy/Coach (

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List of Monthly Beck Threads for Support, Discussion, Buddy/Coach (