Beck Diet Solution - Beck Diet For Life/Solution Ė January 2011 Ė Support, Discussion, Buddy/Coach

01-01-2011, 09:32 AM
Welcome to the discussion group, support group, diet coach group, diet buddy group relating to the two books by Dr. Judith S. Beck:The Complete Beck Diet for Life ( the first bookThe Beck DIET solution: train your brain to think like a thin person. (

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

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

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

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

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

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 (

01-01-2011, 09:34 AM
Diet Coaches/Buddies - Happy New Year!!! May it be on-plan for eating, on-plan for exercise, as well as prosperous and happy.

After singing Aude Lang Syne at midnight at the party - some folks even on key - we wandered home. Looking forward to a low key day. Temperature is above freezing and a long walk sounds attractive.

I did get in a walk yesterday, CREDIT moi, and some dancing. Eating wasn't best, maybe good enough, but spent too many hours standing with walking appetizers being offered by the hostess, a dear friend. Shrimp might have been the biggest I've ever been offered without a knife and fork, LOL. Will give myself CREDIT moi for the eating being bounded, and passing up bunches of foods that I could have gobbled. Some times I have to accept that merely avoiding the major over eating of festive occasions is a victory.

onebyone - Congrats on being aligned with your ticker and back in the seventies. Kudos for that clear kitchen table and a full recycle bin. I'm not even capable of thinking about jumping into water through a hole in the ice - <shudder>.

CeeJay - Nice: nine goals set, nine goals met by Saturday; Kudos - and Saturday isn't even over yet.

Joy (gardenerjoy) - Can't imagine what the "small piano" was at your Charlie Chaplin concert. Sounds like a one-off harpsichord thingy. Kudos for "just decadent enough to be celebratory without going overboard."

Shepherdess - Honking Congratulations on the expected little shepherd or shepherdess. Such great news. Ouch for that awful drive in foul weather; I shudder just hearing the name Donner Pass - you'd think a more joyful name was possible.

Cheryl (Seadwaters) - Yep, it's fresh start time with a clean slate. We've finally caught us with your new year, LOL.

Debbie (Lexxiss) - LOL at "Some days I just don't know what's around the next corner" - BTDT. Kudos for having responses.

maryann - Such a powerful thought, "The true freedom has come with the increase peace I have experienced this year." Kudos that your plans including skiing and OP food; great start for the year.

Blue Daisy - Yay for conquering Google's Chrome and getting through to 3FC. Congrats for staying enough on plan through the holidays to maintain with a small loss.

Cindy (M0vingon) - Kudos for the steps on your Stage 1 checklist. Yep, it is overwhelming at the start. But Beck's list help to generate the feeling that it can be done one step at a time.

Don't fret using anyone else's format or doing personals; you can make changes when you're ready. The big deal is to post so you can feel yourself being accountable, just like you did.

Readers - chapter 1
Begin a New Way of Life

Visualize a day in the future: You wake up feeling refreshed. You get on the scale. It shows you're down another pound! You feel great. You get dressed in new clothes because your old ones are now too big. Friends, family and coworkers have noticed the physical and psychological changes in you, and they often compliment you. You feel wonderful - you are energetic, and your health has improved.

the complete Beck diet for life, pg 12.

01-01-2011, 09:50 AM
It's 2011 and the Beck Book is still not totally read and inwardly digested. It's time to begin a new way of life so here I am. I definitely need to improve my health and that will be this year's project.

I'm crediting myself for losing weight over the Christmas season and for avoiding too much temptation at all the social events. There's another one this afternoon but I am armed!

01-01-2011, 10:34 AM
My old cones are a little big, but I'm still wearing them!

01-01-2011, 11:00 AM
Hi Beckfolks! Happy New Year to you all. Here's wishing you a happy and healthy 2011.

I am so glad to be back home. My stepmom is doing well. The eye doctor said her vision is fine and that she is quite lucky to have this outcome considering the fall she took. Half of her face is all bruised. Bruises can heal.

I laughed and told DH I need a sugar detox. Seriously, I must admit I did some stress eating. Of course, it did not fix any of my stress. My head is hard. But, I am not running away.

Today we are going to our cousin's to watch some of the bowl games. I've made a nice veggie tray. DH got some shrimp. There will be some pork and saurkraut too. I am planning to take one plate of healthiest h'orderves and one plate of the meal. I will sit AWAY from the food table. That should help temptation.

Gotta go...DH needs me to stuff his deviled eggs.[/U][/U]

01-01-2011, 11:28 AM
Happy New Year everyone! Iím looking forward to all the new possibilities 2011 holds.

Iíll be skipping the Resolution Run this morning and am a little bummed about it. I wonít get to defend last yearís win. But itís cold, windy and the route is likely icy and I need to start being cautious. No more careless and stupid just to get a run in.

Yesterday was a good OP day. We stayed in and had a quiet dinner at home, so no party food to navigate. Our high was 3 yesterday and the wind was blowing with a lot of snow on the ground, so exercise was indoors with a jump rope. I donít like it, but I did it anyways.

Maryann, congrats on a new year and a new low! Itís great that youíre starting out the New Year on such a positive note and are making plans to carry that success over into 2011!

Lexxis, great job putting your Beck skills to work and for cleaning out your fridge. Throwing food away isnít easy to do.

Seadwaters, yay for taking the day to reflect over the past year and make an action plan for the year to come. It is a good sign that getting back on track is a relief!

Gardenerjoy, yikes for spending New Yearís eve holed up in the basement while tornadoes threaten overhead. This is some crazy weather. Wishing you the best!

M0vingon, great job tackling all those stage 1 skills. It is a bit overwhelming at first, but the good news is that if you stick with it, most of those skills become second nature. There are still challenges, but you donít have to think so much about every single thing. Kudos for challenging old thinking.

BillBE, yay for above freezing temps making a walk look pleasant and yay for New Yearís Eve dancing for a little spontaneous exercise! Yikes for a bounty of appetizers constantly in sight at the party, but kudos for not going too crazy.

Ruthxxx, yay for a new year giving you a new start with Beck. Congrats on weight loss over Christmas! That must have been some serious temptation avoidance. You must have internalized more of that Beck book than you thought.

Hi 4xcharm! Are you new to Beck?

Beverlyjoy, Iím so glad that your mother is doing well. Ouch for the stress eating that it caused, but kudos for ďnot running away.Ē Yay for bringing healthy fare to your New Yearís festivities.

01-01-2011, 01:34 PM
Happy New Year, everyone! It's so great seeing everyone here and feeling that wonderful, hopeful, and committed New Year energy.

I ate lunch in the basement while the squall line passed through, but I was sitting down! There are about two blocks of homes near us that were destroyed, but even the victims are claiming something of a New Year's Eve miracle that there were no major injuries or fatalities. There's an aerial photo of a basement, the house completely blown into splinters in the yard, that is a visual reminder of why we're told to go to the basement. We found out later in the evening that there was, in fact, a family with a baby in that basement. The house blew away from above them and they got hit by rain and some smaller bits of debris, but no injuries. Amazing.

Before all that excitement, I did manage an outdoor walk while the temperatures were in the sixties. The front came through last night and now we're at 25 degrees. Cold temps are more natural than tornadoes this time of year, so I'll be happy with that.

Our chicken marsala was yummy last night. DH also made french toast for breakfast using banana yeast bread that I made in the bread machine a few days ago. That was yummy, too!

I change my ticker on the 1st and it went down 2 pounds! That seemed unlikely at some points in the month, so I'm grateful.

WI: NC in kg, Exercise: +30* 865/1500 minutes for December, Food: 90%op, Read my Advantages and Responses: yes

BillBlueEyes: yay for the walk and dancing and for the wisdom of accepting victory in the absence of overeating. Thanks for today's quote -- that came true for me in the last year and I remember it seeming an impossible dream the first time I read it.

Ruthxxx: glad to have you here! Love the notion of being armed for a social event!

Beverlyjoy: Happy New Year to you, too! Glad you're home safe and that your stepmom is doing well, considering.

Shepherdess: yay for doing it anyway on your indoor exercise.

BlueDaisy: glad you worked out the technology so that you can join us!

maryann: Yay for a good Old Year and good plans for the New!

seadwaters: relief is a great feeling to identify for the sensation of getting back on plan

CeeJay: yay for all of those DONEs! That list worked really well for you!

Lexxiss: hope you had a wonderfully peaceful pre-dawn New Year observance -- it sounds lovely.

M0vingon: there's no right way to post in the Beck thread! I post every day because it's something that really helps me stay on plan, but when I'm overwhelmed or busy, my posts are whatever little thing I can manage! Yay for all of your Stage 1 tasks. It does get easier, just like Beck promises.

01-01-2011, 01:48 PM
:welcome3: 2011 :newyear:

So, coaches, it's the brand new start of a brand new year. 2010 just flew by for me. I feel like I was only engaged in it a few times, a few of the highlight times, most of the time I was waiting for something to happen in the future aka wishing my life away.

Not the way to spend a whole year.

Using some of the questions posed by Seadwaters in her post

ďtake the day (or more) to mull, ponder, scrutinize, dissect, chew on, and generally pore over 2010. Think long and hard Ė 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?Ē

What kind of year was it for your health and overall well-being? (... applause, sighs, groans?) I am up 9lbs over this time last year. I was 270.2 on Jan 1st 2010. Healthwise I have never felt worse. I have a sore right upper arm and shoulder, I huff and puff easily, my stamina is way way down, and I just feel like my tummy is always "out to here" you know? My mental and emotional health were constantly undersiege last year due to the on- going drama of DH's spectacular job successes. Moving/not moving/when/where/how/marriage/no marriage/art success/art quandaries/worst year ever selling things in the 19 years I have been selling things/my mom's Alzheimer's continued to worsen... Listing this stuff makes me THRILLED I am only 9lbs more than last year. That, dear firends, must surely be the influence of Beck. Really. I am quite capable of gaining 20-30-40lbs no sweat. Yes. In this way I actually feel hopeful. And give myself some :cp: applause.

What were your successes?
Sold my artwork to the city - continued to address food problems all year; I didn't give up - I coped - continued participation in art projects - taught art for the first time and was good at it too!

A general lack of consistency on all fronts. I start well, get going, then abandon and start again.

Unfinished business?
Cleaning the house/decluttering/getting ready to move. Getting my taxes in order as I am behind behind behind. Making new advantage and response cards.

New or on-going excuses?
Ah excuses.
Too tired.
It doesn't matter.
Don't know where to start.
I can do it tomorrow.
I told myself I'd do that ____(later) so it's okay not to do it now.
I can't do it right (perfect).
I want to do it all (when even a little bit is helpful done day after day after day) so I just don't start.
Mostly though, this past year was about feeling overwhelmed,de-stablized, and worn out. I really allow my changing emotional state to rule my actions. I need to remember that "this too shall pass" and that means that perhaps if I do something when I feel like I don't want to, in the midst of doing it my feeling state will change--as it always does. This may be my #1 new response card.

Thanks seadwaters for the questions.

Billblueeyes I could just reach through this screen and :hug: you for posting thisBegin a New Way of Life

Visualize a day in the future: You wake up feeling refreshed. You get on the scale. It shows you're down another pound! You feel great. You get dressed in new clothes because your old ones are now too big. Friends, family and coworkers have noticed the physical and psychological changes in you, and they often compliment you. You feel wonderful - you are energetic, and your health has improved. Thank you.

shepherdess :goodvibes: So exciting to hear your baby news! Congratulations to you and your DH. My first thought was "oh that baby is so lucky to be born into that life with the sheep and the farm and the land..." You two just have so much good to offer a child. May you have the joyous problem free pregnancy you desire!

Beverlyjoy Very pleased to ready your Other Mom's eye is okay. Bruising will indeed clear up. Oh well to the sugar. Glad you have a good plan for the day.

4xcharmHappy New Year!

Ruthxxx Nice to see you again. We both feel the same way so I'm glad you're here. We can support each other as we welcome back our healthier selves during 2012.

Ceejay I loved watching you re-edit your to-do list to add DONE as you got through it bit by bit. And no sugar for 4 days and drinking your water and everything. KUDOS KUDOS KUDOS! That's exactly how we fight through this.:hug:

To everyone I missed HAPPY NEW YEAR!

01-01-2011, 03:30 PM
Coaches/Buddies, Happy New Year! We celebrated at a friendís home last night. It was wonderful seeing everyone and listening to 5 boys under the age of 6 and one lonely 4 year old girl playing last night. Such a joy and a beautiful way to bring in the new year. Personal achievement was saying NO CHOICE about 2nds on my breakfast muffin and to eating fast food instead of the meal Iíd planned at home for lunch. Yippee!

Feeling much better physically too. I think it was the dramatic weather change/barometric pressure that knocked me out. It is ridiculous how much of an effect that can have on a person!

I am very grateful for all of the support and wisdom you all share. I sincerely thank you for this.

Todayís Essentials:
Weigh-in: no change
Read Advantage Cards two times: once so far today Ė itís been a really long time since I read these and it was really ďgroundingĒ for me.
Read Response Cards at least two times: once so far today
Ate slowly, sitting down, noticing every bite: yes
Gave myself credit when I engaged in helpful eating behaviors: yes
Did spontaneous exercise: not yet
Did planned exercise: not yet
Wrote out food plan for tomorrow: yes
Tracked todayís food: yes
Left food on my plate: no
Ate only to normal fullness: no, did not do a very good job at checking in regarding this
Identified and responded to a self-deluding thought: yes

BeverlyJoy, really glad to hear about the positive improvement of your MIL. That is wonderful news. Great job for planning ahead for the bowl party.

BillBlueEyes, glad you got to enjoy a quiet gym yesterday for the last time in a few weeks. Too bad for the evil party spread. Great job on the party restraint eating!

BlueDaisy, really nice to meet you! Great job finding a way to get the technology to work for you. Congratulations on the weight loss. Every bit counts!

CeeJay, how did it feel to clean out all of that junk? Great job for being on plan!

GardenerJoy, your film sounds wonderful. Was the instrument possibly a celesta? It makes wonderful sounds. Your dinner last night sounds lovely! Really glad you are OK in spite of the nearby tornadoes. Congratulations at the -2 lbs for the month!

Lexxiss, great job throwing away food. That is a tough one for many of us. Thanks for the supportive message! I hope you had a wonderful NYE!

maryann, what joy was in your 12/31 post! Congratulations on your success from your hard work.

M0vinon, hugs to you for getting on plan. Try not to overwhelm yourself with doing everything all at once. I have tried to many times to change everything at once and end up giving up after two weeks. Beck to me is about changing habits for the rest of your life. Please post in whatever way works for you! Just glad you are here.

Onebyone, I hear your disappointment about the weather. All of our beautiful snow here melted in a single day. I was so sad seeing it go. Great job on decluttering in the kitchen. Having a clear kitchen table will be great to give you a place to make a habit of eating without distractions while sitting down. I am excited for you at the successes you had in 2010 in spite of all of the turmoil. Sticking to it is nothing to overlook. Great job for you.

Ruthxxx, nice to see you! Hope 2011 is wonderful for you and you are successful in moving toward all of your goals!

Seadwaters, thanks for the welcome back and the well-wishings for the new year. I truly hope this will be better for all of us. Great job for preparing for being on track and preparing for your birthday. I hope you are managing to stay dry during the rain we are hearing about. Great job for a new slate for the new year.

Shepherdess, Iím so excited to see your post and see that you reached your goal and are maintaining! That is fantastic. Sorry your holiday travel was so difficult and Iím really glad you are safely back home. Congratulations on your new addition. That is thrilling. I hope youíll be able to get more help for the lambing season so you wonít be out in those conditions while pregnant. You are exactly right about being very conscientious about what you are putting in your body while pregnant and being careful about your weight gain. So much research is being done now about the importance of maternal health while children are in utero and the significant impact it has on the offspringís lifelong health. Great job for you! Look forward to hearing more about the pregnancy! Great job for sticking to the exercise in spite of not being able to run.

01-01-2011, 06:38 PM
Happy New Year! It's been a good day, so far. I did have a little slip up where I didn't use my Beck skills until after the fact, but did end up saying NO CHOICE to more. I had 2 homemade cookies sent to us from my Sis. I had made room for them in my plan but ate them, while agitated, and standing. I did enjoy them, despite the agitation but wished (after the fact) that I had followed Dr. Beck's suggestion and waited to eat until the agitation had passed. I wrote them down immediately and found that the act of logging them helped me to move on instead of having more. I did have a fantabulous first salad of the year for my lunch. Exercise was shoveling with a few spontaneous dance moves to the Rolling Stones who were blaring in an empty grocery store. I was glad that everyone else was home, but my Mom always has something on her list. I went ahead and bought black-eyed peas

BillBlueEyes, your evening sounded like lots of fun. I agree, some times the simple(complex) act of not overeating is a great victory! Thanks for your faithfulness to this great group. I've started today, following in my book with your daily post.

M0vingon, I think the others have chimed in to let you know that how you post and wnen you post is always just how it's supposed to be. I am relatively new to the group(I started my 6 weeks in March 10). At first, I felt just as you described, "overwhelmed". It does get easier, and I am really amazed how far I have come in these 10 months. You'll get to know everyone as time passes. We're all different, but I do personals as often as I can because I spend time reading posts, just as I would a class at school. The mind-typing connection helps me to absorb things. I have weeks where all I do is say hello (check in).

FutureFitChick, what a great evening spent with friends and their kids. Saying NO CHOICE to a second muffin AND fast food is Yippee!

onebyone, *credit* for such a heartfelt personal inventory. I came to the same conclusion as you, that Beck skills and your unending persistence were instrumental in the fact that you only gained 9 pounds. (I, too, could gain far more). One thing I seem to be absorbing since starting BDS is to use the 7 questions for issues, especially those concerning other people (ie: things out of my control). It seems to help detach the emotion from the eating.

gardenerjoy, congrats on your weightloss!

Shepherdess, sorry you miss the Resolution Run this year, but I'm sure you'll be back in the "running" next year! BTW-I was fascinated to hear that you won last year. I've been exercising in the house and you've got me thinking about trying a jump rope.

Beverlyjoy, *shaking my head*, when I read, "Of course, it did not fix any of my stress." I have been pondering this a lot in my own lifeÖ.why when I get stressed and feel I need to eat is it my worst food instead of my best?? Perhaps 2011 will have an answer for both of us, as we learn more about ourselves via Beck.

4xcharm, Happy New Year!

Ruthxxx, it is helpingÖ.I'm glad I did the daily tasks for the 6 weeks to learn them and it does get easier. You could be through it by St. Patties! I'm starting over today!

DH just woke from his nap and is sitting next to me with his bag of goodies. I am so happy right now that I am full from eating my great salad. :dancer: Sometimes it is easier, living with all the food, and sometimes it is harder. I'm glad it's easy today.

01-01-2011, 07:56 PM
Happy New Year, my Beckmates.

Two bits of extraordinary news amongst all the really great tidbits from my coaches has caused me to shake out of my lethargy of just reading and not posting:

First, in the OMG catagory, Gardenerjoy, OMG. *that close to such destruction. A New Year's tornado is just *wrong. So glad all are safe.

Then, in the OGJ (Oh, great joy) category, Shepherdess, I am so happy for you and DH. Lucky little baby coming along, that is for sure. Congrats and hugs.

Big blizzard here X2 that derailed both NY Eve and tonight's plans, as all the roads leading to "my" band 60 miles away are closed. Double bad news, as this is their last night ever to play as "my" band. Two are breaking off for another band, so good news/bad news. Good news is they have rounded up two other extraordinarily talented band mates. Bad news is they are going to do 80s/90s stuff. *Yuk. Wasn't that disco *thang part of the 80s?? We shall see. I told Dave (lead guitar) I'd give them 5 or 6 nights to decide. He did say they are going to do alotta Journey covers, so not all bad.

Am looking forward to a great 2011 and hope that for all my Beckmates.

*Hugs, onebyone, this is *your year.

And Beverlyjoy, this is the year you get your foot fixed. Yay for that.

Ruthxxx, great kudos for keepin' on keepin' on.

Best to all.

01-01-2011, 08:18 PM
Hi Coaches
HAPPY NEW YEAR again - at least I am in the right year now! And the sun has caught up with you today :). I was going to post this last night in the new year but decided to switch off the computer and read.

2011 is an opportunity to re-story my life and begin a new narrative - that is what is exciting. I hope I can hang onto that feeling and belief. I have been thinking about what I need to let go of: as Markís Daily Apple puts it - ďwhatís done Ė the failings, the stumbles, the shame, the timidity, and insecurities that may have held you back Ė requires examining...from every angle, turning them inside out, and finding a healthy way to relegate Ė and release Ė them to the pastĒ. I think that is probably an ongoing task, not a once a year thing.

I spent yesterday cleaning out, decluttering, and organising all the kitchen cupboards for easy access. Today my cold / flu is worse - sore throat, stuffy head, giddy etc. So I wonít continue with the declutter project but will rest and read. Maybe later I will get to my clothes and sort into groups: wear now; wear soon; wear much later; destroy. My wardrobe is chaos and I need to settle on a few things to wear that I donít feel too bad in.

Sydney and the area around it are not really affected by all the heavy rain BTW - so the area I live in is still dry. There has been a lot of suffering in the north and south though

BillBlueEyes - Enjoy your low key day and I hope it stays fine enough to walk. Like Onebyone I appreciated todayís quote - it is a fine visualisation for new years day
BeverlyJoy - Glad you stepmom is on the mend and not permanently damaged. A good food plan for the day
CeeJay - So good to see you tick off all your goals one by one over the week and finish a day early. Hope the festivities went well last night
FutureFitChick - Credit for saying no to seconds - well done! You are doing well on todayís essentials
GardenerJoy - Ouch for spending the New Year in the basement and YAY for avoiding damage. Congratulations on the weight loss - you have achieved so much since I started posting here
Debbie R(Lexxiss) - 2 homemade cookies are challenging but as you say are better enjoyed and savoured while sitting. I am thinking about changing how and where I eat to get more mindful about it and you (and Beck) have just reinforced it for me. I hope today continues to be Ďeasyí.
Cindy (MovingOn) - It can all seem pretty overwhelming but you just keep plugging away - you have made a great start and have quickly picked up on the main ideas in Beck. I like the idea of Ďrewiring old habits of behaviour and thoughtí - just what it is all about
Onebyone - Glad you found the questions useful - I spent a lot of time yesterday going over them. I live your hopeful and positive spin on it. I need more of that as I can get very negative so I appreciated reading your approach
Ruthxxx - Great to see you back - and credit with losing weight over Christmas - well done
Shepherdess - I am really glad you are skipping the resolution run - credit for caution. I love looking at the weather in North America - such a wide variation in ďwinterĒ temperatures and precipitation. It sure is a big diverse place. We are big but nowhere near as diverse or liveable throughout. Yay for ďdonít like it but did it anywaysĒ - I need more of that

:yes:- Stayed within my food plan
:yes:- Measured all my food
:yes:- Logged food
:yes:- Developed food plan for tomorrow - more or less
:no: - Sat down to eat - mostly
:no:- Ate mindfully and enjoyed every bite - trying
:no:- Recognised hunger / desire / craving
:no:- I stopped eating when satisfied - not at lunch time
:yes:- Drank water - YES
:yes: - Checked in
:yes: - Weighed myself
:yes:- Read advantage cards
:yes:- Read response cards
:no:- Read Beck
:no:- Did planned exercise - not yet - plan some later
:no:- Incidental exercise - except for cleaning which was strenuous

Have a great day

01-01-2011, 10:37 PM

Day 5 on plan. No sugar. Went for a 30 minute walk with DH. Had a lovely fondue dinner (using broth not oil so no big deal), listened to some tunes and now about to watch a movie. Life is good.

Readjusted my weight and the number of smileys in my signature to reflect damage done in the recent months but am planning on getting my lost smileys back.


01-02-2011, 12:33 AM
Hi Coaches,

Wishing everyone a Happy New Year !

Waving to all of you. :hat:

Your news bolsters me almost every day. Even though I have slowed down on posting, I am reading your news and being amazed at everyone's accomplishments. Beck continues to be the system that works for me, and all of you give me added strength to stay strong and live life on my terms.

:celebrate: :celebrate: :celebrate:

01-02-2011, 08:38 AM
Diet Coaches/Buddies - It was a calm and relaxing day. Took down the tree. Last year, after a zillion years of sweeping up tons of needles along the path of removing the tree, we invented the obvious: lay it on a tarp, and carry it out cradled in the tarp - no dropped needles. So, no dropped needles again this year. CREDIT moi for giving myself credit for doing the obvious - which I find hard to do around Beck strategies, so I'll practice and do it here.

Did gym, CREDIT moi, to which I walked wearing gym shorts and a sweatshirt - thank you Mother Nature for one more unseasonably warm day. To my surprise, it was almost deserted. I was sooooo prepared for the New Year's hoards, but they weren't there on day one.

maryblu - Ouch for a blizzard strong enough to shut down a corner of Minnesota. And Double Ouch for the audacity of "your" band to reconfigure without your consent. (Count me as glad that disco is gone.)

onebyone - Kudos for being able to list the profound challenges 2010 and then write, "I didn't give up - I coped - continued..." With the mind-boggling uncertainties of your next location settled, here's hoping that makes brain-room for you to concentrate on the current realities.

FutureFitChick - Can't think of a better affirmation that the New Year means changes than a posse of youngsters constantly moving and noisy. Lovely "NO CHOICE" on that muffin.

CeeJay - Yay for a fifth day without sugar. Drooling over the thought of a fondue dinner; haven't done that in years.

Joy (gardenerjoy) - That's some pretty awful off-season tornadoes. Glad you survived.

Shepherdess - Ouch for skipping Resolution Run, with Kudos for accepting reality. Shuddering at "Our high was 3."

Ruth (Ruthxxx) - Yay for the New Year with, "It's time to begin a new way of life so here I am." BIG Kudos for losing weight over the Christmas season.

Beverlyjoy - Ain't it so, "stress eating . . . did not fix any of my stress." Glad to hear that your stepmom is healing.

Cheryl (Seadwaters) - So well phrased, "to re-story my life and begin a new narrative."

Debbie (Lexxiss) - LOL at the vignette, "a few spontaneous dance moves to the Rolling Stones who were blaring in an empty grocery store."

Woodland - Yay that the Beck strategies continue to work for you.

4xcharm - LMAO at "My old cones . . ." Thanks for the laugh and for pointing me to my typo in the Beck quote. Feel free to grab a copy of one of Dr. Judith Beck's books and join us; we love spunky humor.

Readers - chapter 1
Begin a New Way of Life

Later that day, you return home from a party. It's the same annual party you attended last year, when you ate everything in sight and came home feeling upset and defeated. Today was different. You have changed. You haven't just lost weight. You have learned how to be a successful dieter. you are motivated, confident, and in control. And you know how to stay that way.

The Beck Diet For Life, pg 12.

01-02-2011, 11:08 AM
I stopped feeling bad about not joining my running club for the annual Resolution Run yesterday. (Just to clarify, they start the clock running backwards and each runner starts at the time they think it will take them to complete the course. The runner who finishes closest to 0 wins. So itís a test of how well you can pace yourself, no watches allowed. I couldnít win if the test was speed!) It was single digits when I was out feeding with a bitter wind blowing. I wasnít interested in being out in that any more than I had to. I was happy enough to do my weights indoors.

Food was pretty good, despite a few twists and turns. We decided to have lunch out while we ran a few errands. I hadnít planned for it, but made healthy choices. After dinner I started having some sugar cravings and gave into some candy, but stopped before it got out of control.

Gardenerjoy, yikes for all the tornado damage, but glad there were no injuries. Itís good that people in your neck of the woods know exactly what to do when a tornado hits. Yay for getting a walk in before the storm and congrats on 2 lbs down already!

Onebyone, great job taking a good hard look at 2010 and figuring out where you want to go in 2011. It was a stressful year with lots of ups and downs so it was not an easy task. Hereís to a good 2011! Thank you for your kind words about my pregnancy.

FutureFitChick, kudos for pulling out NO CHOICE twice in one day! Iím glad to hear that you are feeling better. I think we underestimate how weather affects us physically. Thanks for your concern for lambing. We have arranged for extra help. I just hope they donít cut me out of the loop entirely.

Lexxis, ouch for eating while agitated, but great job recognizing it, logging it and moving on. Hope you are feeling better. Yay for black-eyed peas on New Yearís Day and a good salad for lunch!

Maryblu, I was thinking about you when looking at a weather map the other day. We were looking at the mass of storms we had just driven through and DH said, ďOH my God, look at Minnesota!Ē I commented that the storm looked like the hand of God descending over the great lakes. Hope you are digging yourself out OK! Hope your new band keeps you dancing in 2011!

Seadwaters, ouch for cold/flu and all the unpleasant symptoms. Glad you are taking care of yourself. Yay for the excitement of the new year and youíre right that it isnít something that should just happen on Jan. 1!

CeeJay, yay for ďLife is good!Ē Listening to music, watching a movie and having a healthy fondue dinner sounds like a pretty good day. Congrats for getting those smilies back!

Woodland, waving back! Glad to see that Beck is still working for you and that you are still with us.

BillBE, yay for problem solving on the needle problem, may it carry over into Beck! Great job taking advantage of warm January weather and an empty gym. Does it make you feel sad to see the New Yearís Resolution crowd arrive, then drift away every year, or are you just relieved to get your gym back?

01-02-2011, 11:24 AM
Hi everyone, lost as much as 30 pounds last year following the Beck Diet for Life while seeing a cognitive behavioral therapist and now will be committing again with the Beck Complete book and back to the therapist. I am getting back to the work of controlling what I eat again as all the family visits are over and my schedule is now has given me time to focus on me.

What I didn't manage to do last time was find a diet buddy. I saw a therapist weekly at first but then biweekly and then monthly and and so I am hopeful that this forum will help me with the daily focus and I really don't know anyone who I can ask to focus on the minutiae of my day without also giving the same level of "listening" back. So, I credit myself with starting today and not putting it off any longer. and looking forward to getting to know everyone!

01-02-2011, 11:54 AM
Hi Beckfolks. Yesterday was a healthy day. I am so grateful. I found the willingness to spend 6 hours away from home with tables of goodies - and, I made healthy, sane, thoughtful choices. This is the first time in a while that I was so focused. I am grateful. I had some veggies, a few crackers, and a small nibble of cheese to start. Later, I had some saurkraut and pork in a small amount. There were plates of cookies and bowls of chocolate, but, I walked away from them. Thankful.

Yesterday I had some credits: wrote down all the I ate, counted my food exchanges, left a bite, ate seated only, had lots of water

This morning I got up and did a soup of all the non starchy veggies (spinach, onions, carrots, celery, red pepper, green beans, cherry tomaotos) around in chicken broth with herbs. I am really trying to get in more veggies this year. It smells really good and I think it will be tasty and satisfying. (Update - it was deelish. - I ate a small bowl with some parm. cheese)

Hanging at home today. Putting away Christmas decorations.

Billbe - glad to hear of your mostly calm and restful day. We all need them after a hectic December. Yes… the calm before the storm. The folks will be coming soon to the gym. Credit for dancing and making some good choices at the party.

Woodland - Happy New Year back to you. Glad that the Beck prinicples are still continuing to be so helpful.

Ceejay - Major credit for five days on and no sugar. (I am detoxing from it myself, too)

Seadwaters - you said: 2011 is an opportunity to re-story my life and begin a new narrative. I love this sentiment! We can’t look back (maybe learn from it, if we can) - we can only move forward.

Maryblu - sorry that the weather had a negative impact on getting to the band. Yes - this is the year to fix my foot.

Lexxiss/Debbie - sorry those to cookies were not eaten as you had wished. However, stopping at two is a big credit. Shoveling and dancing at the store sound GREAT to me. Ya just need to go with it! One time my GS and I danced in a packed Wendy’s. They had music going and he started dancing - so I joined in. It was grand.

Futurefitchick - credit for NO choice to that extra muffin. Well done. It is so true how the changes in the barmetic pressure affects our muscles. A doctor once told me it take the muscles time to get used to the change and that can cause the aching. Many good credits!

Onebyone - your answering of the questions is a good way to reflect. I think it’s a good exercise. You said: So, coaches, it's the brand new start of a brand new year. That’s the darned truth. Move forward - you CAN do this.

Gardener-joy - I am so so glad you were safe from the storm. - and no one was hurt. I am doing a happy dance for you as you adjust your ticker down. Like the Little Engine that Could - you keep chugging along.

Shepardess - I am so thrilled and excited for you and your DH in hearing the news of the newest ‘sheep herder’ coming into your family. You have a wonderful outlook and approach to staying healthy. It will benefit you and the little one.

Ruth xxx - glad to see your post. A huge credit for losing weight in Dec. and handling temptation.

4tocharm - WELCOME! Glad you posted.

moving on - WELCOME! You will find the Beck techniques a wonderful blueprint to live healthfully with food. Do personals when you have time - if you want to.

Yeseyecan - WELCOME! Folks at this forum tend to use this thread as their coaches. Some folks also have another coach away from this thread. Feel free to do so. Say what you need and want to say. There is no judgement if you have a unhealthy time/food. We look forward to getting to know you too.

01-02-2011, 12:07 PM
I did my final tabulation of 2010 -- I lost 43 pounds for the year. Which I'm just thrilled about. Part of the thrill is realizing that I always assumed that a successful weight loss would mean losing 50-60 pounds a year or more. Not that I ever accomplished that, so what did I know? It's great to discover how happy I am with the loss that I had.

I started a new Excel file for 2011. I'm losing more slowly now. I think it could be discouraging to see my weight always above the trend line that I had in 2010, so I'm looking forward to establishing a sustainable new trend line.

WI: -0.35kg, Exercise: +30* 30/1300 minutes for January, Food: 90%op, Read my Advantages and Responses: yes

Welcome, yeseyekan! Your username makes me smile! Posting and reading daily in this thread is the guiding star of my program -- hope it works as well for you!

01-02-2011, 12:18 PM
New year, new me hopefully! I got out my Beck book and bought the workbook. I'm now on day 3 not that I ever had a problem with eating sitting down. The problem is that those sitting down times included way too much fast food. I started back on Eat To Live principles with some cheats on Dec 26 and switched out tea for coffee. I'm hoping to find some fellow Beck\Eat to Live folks out here.

01-02-2011, 12:55 PM
Hi Everyone.
Just a quick check in as my husband, dog, and I are headed for 2 days of skiing. Read my cards yesterday and have been on plan, though I'm realizing I need to be better with he size of planned snacks and treats. Great to see all of your posts, but hard to type personals from phone.

Take care!

01-02-2011, 02:33 PM
Hi all :wave:

I just want to get back in here!

I am attacking my weight loss NOW, I had fallen out of control :( I am committed to it, and plan to stay that way.

I hope I am not setting up for failure. I emotionally eat, and have just had a death in the family. I've gained back all of the weight and am sick with myself.

Tonight I pick up the pink book (because I gave my walking buddy the pink one) and we will discuss it on tomorrow's walk.

Sorry, no personals today, I need to go back and catch up with you all :)


01-02-2011, 10:06 PM
Hi Coaches
I have been crossing things off my list this morning - chores, exercise, food, read Beck book. I did my weights and feel good about it. Will finish the chores and then take myself out somewhere. Still have a cold and am irritated with it but oh well...Today is nice and cool after a scorcher yesterday so I am very grateful. It will warm up as the week progresses

BillBlueEyes - Yay for deserted holiday gyms - it will fill up when they go back to work.
BelovedK - Yay for committed to plan and planning on staying that way
BeverlyJoy - Your day sounds amazing. I am so impressed with your use of your resistance muscle in that environment - you seem in the zone. I will have to make some soup - it sounds good
CeeJay - Day 5 on plan and no sugar - a major credit. Iím glad that life is good at the moment
FutureFitChick - Enjoy your trip away - credit for being on plan
GardenerJoy - 43 pounds for the year is amazing - you have done so well and I am glad you are on the board to encourage us all
Shepherdess - Sounds cold where you are. Great flexibility with unplanned lunches and not using it as an excuse to make unhealthy choices. I will try to channel you when I take myself out to lunch today
Yeseyekan - :welcome3: - glad you found your way here as there is great coaching available
Yesyoucan - :welcome3: - I donít do eat-to-live but as BillBE said the Beck program can be used with any diet

- Stayed within my food plan - YES
- Measured all my food - YES
- Logged food - eventually
- Developed food plan for today - YES
- Sat down to eat - mostly
- Ate mindfully and enjoyed every bite - 80%
- Recognised hunger / desire / craving - working on it
- I stopped eating when satisfied - not yet, still finishing what is on my plate
- Drank water - YES
- Checked in - YES
- Weighed myself - YES
- Read advantage cards - YES
- Read response cards - YES
- Read Beck - YES
- Did planned exercise - YES
- Incidental exercise - cleaning and shopping

Have a great day

01-02-2011, 10:19 PM

Six days on plan. Yay.

Credit today for:

;) weighing myself
;) walking 30 minutes with DH
;) weights
;) checking in with my Beck buddies
;) eating healthy and on plan

Have a good night.


01-02-2011, 10:59 PM
Getting readt to turn in, wanted to check back in really quick.

seadwaters, sorry you're fighting a cold... It sounds like you are following plan though and that is great!

CeeJay, awesome for 6 days OP :carrot:

I'm going to list 2 credits for myself to go to bed on a positive note.

I checked back in here
I picked the book back up
I am developing a plan. (I rejoined WW online, and am combining the eating plan with SBD.)

Thanks for being here :)

01-02-2011, 11:24 PM
:welcome2: yeseyecan!

:welcome2: yesyoucan!

I have been very busy trying to take care of the details of life so I can take care of me. Yesterday turned stuff (DH's kids) and I ate over it. I did stop *credit*. I really didn't want to go to brunch with Mom today....just wanted the holiday food stuff to be over. I tried to tactfully talk her out of it, but she was set on it. I'm forgoing personals trying to get all my busy work done. I'll be back tomorrow, bright eyed and bushy tailed, more than ready to enjoy the first month of 2011 with NO food events planned.

See ya'll tomorrow!

ETA-*credit* I did problem solving(7 questions) with the family issue today, and emailed the DD's stating the problem and made a request for feedback on a resolution.

01-03-2011, 12:10 AM
Hey Coaches

I'm feeling blue. DH leaves to go back to his job tomorrow. I've been waiting to hear back from a guy who has a place to rent north of where DH works. It's basically a winterized cottage on a lake. It has been my dream to live in a cottage on a lake year round. I emailed him on Friday when I saw it online and heard back from him. He asked if we wanted to see it. I emailed back fast and said we could on Monday-we'd drive up and see it-but I needed to hear back from him before noon so we could get on the road to meet him there. I didn't hear from him yesterday or today so I emailed again. Maybe the place is already taken. I'd like to know. Actually I'd really like to know if I am going with DH tomorrow or not. Otherwise, he has to see it by himself and say yes or no. *sigh* I need to let it go. It'll happen or not happen.

I saw my mom today. Her memory was much improved over the past two weeks. I have to lie to her about me moving away though. She gets panicky over it. When we thought we were going overseas I couldn't contain myself and told her about it and she remembers that and now is completely confused about where we live. I now continually tell her I am not going anywhere. I have no idea if this is right or wrong but it makes me feel bad but why upset her? There's nothing to gain by that. And I will see her monthly and talk to her as much as I do now. Her experience of me won't be very different.

So, foodwise it was a bit of a disaster but not completely. I'd give myself a 30%OP and that's better than 0.

I'm not feeling very hopeful. That's okay though. Lots of uncertainty so whatever. Tomorrow's another day and I have a foodplan.

01-03-2011, 06:15 AM
:welcome: yeseyekan :welcome:

And, on the occasion of your first post on 3FC, :wel3fc:

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

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

01-03-2011, 06:18 AM
:welcome: yesyoucan :welcome:

And, on the occasion of your first post on 3FC, :wel3fc:

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

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

01-03-2011, 06:19 AM
Diet Coaches/Buddies - Made the first pass through the stacks of VHS tapes - what a pain, but CREDIT moi. Goodbye John Wayne. Goodbye Cats. Goodbye Dirty Dancing. Goodbye films recorded as if that would be my lifetime last chance to see them, then never watched. Can't for the life of me figure out why it was so painful. We haven't watched a VHS tape in years. The handful of tapes from kids events are easy to save with the plan to have them professionally transferred to DVD's.

Eating was OP except for some nibbling over coffee; CREDIT moi. Back to work today after nearly two weeks of vacation; barely remember what I do at the office.

onebyone - Ouch that the uncertainties of your future home are still a burden. Kudos for thinking wisely and lovingly about your mother.

FutureFitChick - Happy skiing.

CeeJay - Six Kudos - you are rolling.

Joy (gardenerjoy) - Congrats for a major loss for 2010, with Kudos for bringing yourself to accept that an absolutely amazing loss is good enough, despite whatever high bar your brain wants to compare that to.

Shepherdess - Yay for indoors and Yay for weights.

Beverlyjoy - Homemade soup "twice giveith" - makes me drool reading about you smelling it cooking. Kudos for "but, I walked away from them."

Cheryl (Seadwaters) - Ouch for the cold despite such warm weather. Neat list of credits; this leaving food on the plate business still eludes me.

Debbie (Lexxiss) - Ouch for family stuff. Such an insight to use the Seven Questions Technique to search for a solution; hope you get a positive response from the DD's.

BelovedK - Sending supportive thoughts as you deal with the death in your family. Kudos for jumping back in here. You can start out fresh with the two new folks who just joined. Super neat idea to share the pink Beck with your walking buddy. Yay for rolling your own WWSBD.

yeseyekan - Kudos for giving yourself credit for starting - this giving myself credit thing was a difficult one for me. As Beverlyjoy noted, we tend to use the other posters on this thread as our Diet Coaches/Buddies. Hope you'll join us in doing that. "the minutiae of my day" is pretty hard on anyone not concentrating on the same thing; I think my DW would go crazy if I tried to dump all my eating stuff on her - bite by bite, LOL.

yesyoucan - I recommend that you start a thread with a title like "Looking for Eat to Live folks" here on 3FC ( as the best way to find where the others hang out. LOL at "those sitting down times included way too much fast food" - Yep, know about that one.

yeseyekan and yesyoucan - Amazing coincidence that such similar names show up on the same day. Hoping you'll provide a name we can use with your avatar to make it easier to get to know you.

Readers - chapter 1
Begin a New Way of Life

Why was your behavior at this year's party different? Because, this time, you went to the party with a plan. You fully enjoyed the food you ate and didn't feel guilty or lose control of your eating. Whenever you were tempted by food you hadn't planned in advance to eat, you stood firm. You told yourself, [I]No, it's not what I planned to eat, and I'd so much rather be thinner than have the momentary pleasure of eating this food, and you were done with it. You didn't argue with yourself. You didn't struggle. You didn't say to yourself, Oh, come on ... It's a special occasion ... It's just a little bit; it won't hurt. You made a decision, and you easily stuck to it because you had the confidence to know you could. You enjoyed yourself, too, and you left feeling happy - happy that your clothes didn't feel tight, happy that the scale wouldn't go up the next day, happy that you spent your time socializing and having a good time instead of obsessing about food.

the complete Beck diet for life, pg 12-13.

01-03-2011, 11:51 AM
I started nibbling on pistachios that DH had out. Oh well. I got them logged and worked into my plan. Luckily, cracking open the shells slows me down and keeps the portion size down. Other than that, I stayed OP.

Itís getting incrementally warmer every day, but still too cold and windy for exercise outdoors, meaning more jumping rope. Itís supposed to get up to freezing by the end of the week, but unfortunately, the wind is causing big drifts in the roads. Iím dying for a little exercise in fresh air.

Welcome YesyeKan! Congrats on a 30 lb weight loss! I do love the day to day accountability here; I hope you find it useful as well. Which Beck book are you using?

Beverlyjoy, yay for a delish way to sneak more veggies into your day! Great job on maintaining focus and making healthy choices around tables of off-plan food.

Gardenerjoy, wow for 43 lbs gone in 2010! Thatís wonderful. Itís funny how our old, over-optimistic expectations can actually hold us back. Kudos for letting them go and kudos for realizing that the weight loss will slow in 2011 and revising your expectations once again.

Welcome Yesyoucan! Beck is a great way to start the new year! I just googled Eat to Live and it sounds like a great program. The wonderful thing about Beck is that you can use any diet with the program. There are so many great diets out there, but some just click with some people better than others.

FutureFitChick, have a great ski trip! What a wonderful way to get lots of exercise. Kudos for recognizing the need to keep portions sizes on snacks and treats in check. I have to remain constantly vigilant to keep portion sizes from creeping up.

BelovedK, itís great to see you back here, though Iím sorry to hear about the death in your family and the emotional eating. Hugs while you go through this tough time. It may be a tough time to start Beck again, but that doesnít mean you shouldnít try. Maybe just recognize how difficult it will be and readjust your goals and the pace with which you work through the program.

Seadwaters, yay for a long list of credits! Looks like you had a very productive day. I could use some of your energy. Yikes for hot days that are only getting warmer. Hope you stay cool.

CeeJay, great job on 6 days OP. Is it tough to go for walks in the winter? I always think of Canadian winters as bitterly cold.

Lexxis, so sorry about stress over your DHís kids and the eating that followed. Great job on stopping yourself and for taking steps to resolve the situation healthfully. I can relate to looking forward to the end of the holiday eating events.

Onebyone, a cottage on the lake sounds so romantic. Crossing my fingers that you are able to rent it. Your motherís situation is a tough one, but you are probably doing the right thing. Iím sorry about the emotional turmoil and the off-plan eating, but kudos for making a plan for tomorrow.

BillBE, goodbye old VHS tapes. I remember recording hours and hours of TV shows and movies. I thought I would want to watch them over and over and keep them forever. Luckily, they stayed at my parentsí house, where they were eventually tossed without my knowledge. Best of luck getting back to work today!

01-03-2011, 12:02 PM
I had a good Beck day yesterday, including a supper from pantry foods that meant I could avoid weekend grocery shopping. Today, though, I really do have to get to the store!

WI: +0.4kg, Exercise: +45* 75/1300 minutes for January, Food: 85%op, Read my Advantages and Responses: yes

yesyoucan: welcome! I just requested Eat to Live from the library -- it doesn't look too different from the way I'm eating now.

FutureFitChick: yay for checking in by phone!

BelovedK: welcome back! Sorry to hear that you have had a loss in your family. I've been reading The 3-Day Solution Plan by Laurel Mellin which is the first book I've found that is working with emotions in a way that I find accessible. I don't think that this would have helped me get the weight off the way Beck's CBT did, but I do think it's getting in an emotional piece that I was missing.

seadwaters: yay for all of those credits and a day of crossing things off the list!

CeeJay: go, you!

Lexxiss: good job, very proactive, with the problem solving!

onebyone: This works: "Tomorrow's another day and I have a foodplan" -- good for you!

BillBlueEyes: yay for decluttering the VHS tapes. We're gradually replacing the few movies that I miss from our absent VHS tapes (mostly Christmas movies that I really will watch every year if they are available). Otherwise, I treat Netflix as my repository of movies. They have a bigger warehouse for my collection than I do.

Shepherdess: good job finding your way to exercise no matter what the weather.

Nature Girl
01-03-2011, 01:44 PM
Yesterday was quite an adventure which impacted my eating and exercise and posting. We traveled home from southern Oregon - a 9 hour, 501 mile trip that went well, weather wise, thank goodness. Unfortunately, future SIL works for a snack company and filled the car with treats and my excuse was that we were trying to make time and not stop so I nibbled. We got home to minus 3 weather and a frozen pipe. So DH & I spent the evening boiling water & bailing the tub; he was under the house twice; a nasty place to be in any weather. We got everything thawed out by 8:30 or so and I ended up snacking through it, 'starving' while we worked and couldn't fix a decent meal. I was actually looking forward to the gym after the long car ride, but that was out because they were closed by the time the emergency was over. Then I sat down to catch up on reading posts and literally fell asleep before I could write last night! Had to peel the laptop off my lap and stagger into the bedroom.
On the good side, I started 2011 with an hour long walk Saturday in a beautiful snow dusted park along a stream. So exercise is part of my year already.
This morning I planned my food, read Beck, ate OP breakfast, and packed my workout clothes for this afternoon. So I'm pretty much on track, and now headed into work, where like I mentioned earlier, the structure should help my eating.
Personals later-I'm late!

01-03-2011, 02:18 PM
Belated Happy New Year to all. I am up at Tahoe with DS and DH. We have spent days just being together - no media, computer, just us together. I am proud of us that we are so comfortable in silence. I went cross country skiing yesterday for half a day. First time in 20 years. I loved it - beautiful course, great exercise. Today is snow mobiling and then 3 days skiing. I feel lucky and grateful for these opportunities. Food OK. Yesterday I convinced myself that I exercised so much I HAD to eat off plan in order to not burn muscle. PLEASE. I was fooling myself and learned a terrific lesson about planning. Hunger is not an emergency.
I started pink book day 1 on the 1st. It is my six week plan to lose the last 8 pounds. I am not as strict as I was in the beginning and the weight is coming off much slower. Back to basics is my motto.
Shepardess: congrats on your future baby. Credit for being cautious instead of running. I remember declining a steep, steep part of a trail when I was six months along. I felt like a wimp but thought later how incredibly important a healthy baby is.
CeeJay - six days is a big deal. Here is a cheer to both of us having an OP day.
gardenerjoy - you and I both have 8 pounds to lose. Keep going sister.
Beverlyjoy - Here's to a healthy new year

Lexxiss - I hear the power of family stuff. I have struggled with it this holiday. credit for searching for new solutions.

To everyone else: Welcome, Welcome Back, Always good to hear from you. We are in Starbucks and DS has been very patient. More later and detailed when I am home

01-03-2011, 05:08 PM
Hi Beckfolks, coaches, friends - yesterday was a healthy day. (that's two)I am so grateful. I got more healthy food for the fridge and pantry. I am setting up my envrionment for making good choices. I am starting to get back into the Beck swing of things with many credits:

lots of water
planned food and logged after eating and counted food exchanges
read rc/arc/Beck book
ate seated only
had no seconds
left a bite of food every time
Slowed down eating

I think I need to do the 30 second wait between bites exercise to help me focus on slowing down. Usually if I do it for a day or two, it’s helpful.

But -- I am having a very hard time forgiving myself for overeating last month. I am mad at myself. I let stress, anxiety, disappointment over having to cancel my surgery again, and the bombardment of unhealthy holiday food take over my life. I had some horrible binges. I am feeling ashamed of myself. (it's been a long time since I've had this feeling) I am just plain disappointed in my response to my feelings (positive and negative) still being centered around food. It's like that comfy old teeshirt that I slip back into food/eating But, it's a faux-comfort. The food only 'helps' for a moment. (Like Dr. Beck says) Seems like I have been working on this food stuff forever. When will I ever learn. My clothes are tighter and I feel discouraged.

So I say to myself... what would I tell a friend in the same position. (as Dr. Beck suggests) I'd say - it's in the past and ya can't change it, only learn from it. Forgive yourself, be kind to yourself and move forward. This is one of those times where it's - ‘do as I say not as I do‘. I am not treating myself as a friend. I feel like this backslide into crazy eating just is so negative.

I have had two great days... I am grateful for that. I know I must dust myself off and start again for the millionienth time. I have read the response card, Dealing with Discouragement, many times in the last two days. It says that when I have these discouraging thoughts I have a choice: "1. I can allow them to erode my motivaiton, give up and abandon everything. or 2. I can vigourously respond to the these sabatoging thoughts, feel better, become more motivated and continue to work toward my goal." Also says to focus on what I can do today. (from my response card) I have the tools and am trying to rustle up more willingness today.

Maryann - so glad you are having a good time with your family. Cross country skiing is awesome exercise. Ouch on ‘eating is not an emergency” Don’t you wish we could tatoo this to our brains.

nature girl - so sorry to hear of your challenges! Yikes - a car full of snack and frozen pipes. That’s lots of stress. Hop back on your plan and it will be OK. Glad you got your walk in!

Gardener-joy - I am glad you could stay with your plan and not have to run to the grocery. That’s great. Glad you had a good day. Your weightloss for 2010 is wonderful and commendable! Many credits and a happy dance, too. - to you.

Shepardess - glad you could rework your plan to accommodate the pistachios. I hope you can get outside for your exercise soon.

Billbe - ah, yes - I remember say goodbye to the VHS tapes. It was a little sad for me. Hope your first day back at the office was good.

Yesyoucan - WELCOME! I was a bit confused with you and yeseyecan. So glad you posted! Dr. Beck says you can work any food plan that works for you with her program… so, join right in with Live to Eat.

Onebyone - I hope you can see the cottage on the lake soon - that it works out!. That would be great.
I am sorry it’s all confusing to you mama. You said: Tomorrow's another day and I have a foodplan. You have worked on getting a food plan you like for a long time. This is good. 30% is better than none.

Lexxiss -Debbie - sorry to hear of family stress sending you ‘running to the food’. Major credit for stopping then! I hear ya on wanting the food events to be OVER.

Belovedk - so glad to see you! You’ve made a good start in getting back to your Beck routines. I am so sorry to hear of a death in your family.

Ceejay - Bravo! - for six days on. Many credits too. Carryon.

Seadwaters - it is so darn pleasing to cross things off a to-do list! I hope you get over that cold soon. You are in the summer and a summer cold stinks! Credits for you MANY credits of yesterday. This is especially good because you don’t feel well.

Futurefitchick - hope you are having fun with the family skiing. Great exercise. Kudos for reading your arc and being OP.

01-03-2011, 06:06 PM

Lost my post! Internet problems again. I read everyone's posts! I'm stayin' OP today and am using Beck techniques NO CHOICE to maneuver through end of year reports which need INTERNET!

Hope I can get back soon and report "report done".

01-03-2011, 08:39 PM
Hi Coaches

I am still fighting this cold - today I am losing and feel rotten. They are so pesky. I managed to go out and shop yesterday and bought some clothes to get me through summer so happy with that. Stayed on-plan rest of the day and this morning. I am STARVING - is it feed a cold and starve a fever (or the other way around)? Something like that. Given how hungry I feel I think it is right. I am going to have to make nutrient dense, low calorie something - maybe soup and I hope I have the right food to make it with. And a salad. If I had the makings I would do gazpacho - a bit of both really.

Lexxiss - Ouch for internet connections - I cut and paste from Google docs now and I can save all my posts in one document there. Useful for reflection
BeverlyJoy - I look at how far you have come and am really impressed - and you should be too. You had some major hiccups this year that would try a saint frankly. You are back on track and you still have some uncertainty facing you so credit. Hang in there

off to bed again with water

- Stayed within my food plan - YES
- Measured all my food - YES
- Logged food - YES mostly
- Developed food plan for today - YES
- Sat down to eat - YES
- Ate mindfully and enjoyed every bite - trying - Am going to try an experiment later in the week
- Recognised hunger / desire / craving - working on this
- I stopped eating when satisfied - No
- Drank water - not enough
- Checked in - YES
- Weighed myself - YES
- Read advantage cards - YES
- Read response cards - YES
- Read Beck - YES
- Did planned exercise - none planned
- Incidental exercise - not yet

Have a great day

01-03-2011, 08:44 PM
Hi Lexxiss, I hate when long posts get lost, irksome. Yay for NO CHOICE!

Beverlyjoy, good of you to focus on the good days you have had and that you continue to read the response cards. Be gentle with yourself, the holidays are difficult, and none of us are perfect.

maryann, it's so nice to be away from media and with the family, I'm glad you had that chance. Yay for starting anew!

Naturegirl, Eeek! that sounds horrible (and awful for your husband to be under the house in the weather) It sounds almost impossible to resist the snacks, sorry the gym was closed, aren't you glad to be back to normal?

gardenerjoy, I love doing pantry meals, I always feel so accomplished.

Shepherdess, nuts are really good for you, as long as you logged it in. It's good to slow things down by working to eat, like peeling your own shrimp, or cracking your own lobster (only without the drawn butter :p )

I did well today. I think having two plans is going to help keep me from being too anal about things (I tend to be a perfectionist) and then today I reread the pink book, and saw something about having two eating plans. I feel on the right track.

I think it is a good time to start back with Beck (and the rest) as I am fed up with my out of control ways, and I just feel so bad, or felt so bad. I feel 100 % better now that I am at least taking action in some way.

01-03-2011, 08:47 PM
seadwaters, we crossposted, I hope you get to feeling better. I always feel that it's better to eat less during any illness. I always feel worse if I eat during a cold, especially dairy foods (which are so congesting)

01-03-2011, 10:35 PM
Hi all, thank you for the very warm and inviting welcomes. it is really great to see other people are coping successfully with so many of the challenges I find so CHALLENGING! A few people mentioned that they didn't have time for personals, if someone could explain that to me I would appreciate that. I am giving myself credit today for coming back to the board--I could have easily remained invisible. Last January I started the Beck Diet for Life book with a cognitive behavioral therapist (I think she studied at the Beck institute) and that's how I came to discover the Beck solution. I went to her specifically for my weight because I was feeling so hopeless about my weight.

Today was a positive day overall. I did not watch TV or hang out on my laptop while I ate. That's huge for me. I set up a rule for myself at the beginning of December that I would not eat after 8:00 and I managed to maintain that 90% of the time. (I am sure that is why I didn't gain more weight between Thanksgiving and New Years.)

So in my mind I know what to do from the pink cover Beck Diet for Life book and still want to get into the green Complete Beck and find out what's new. So my goal for tomorrow is to open the book and start on a Renewed Path.

Thanks again for all of your welcomes.

01-03-2011, 10:36 PM
hi coaches

my keyboard is droppig the letter betwee m & o. i'll try ad fix it later.

foodwise ot good today. I seem to be caught i vicous thikig-saboutagig thoughts ad actios that go like this

1) I feel really fat
2) so I eat
3) so I feel overstuffed ad fat
4) so I feel bad
5) I eat agai

DH leavig triggers me to eat I am afraid. I eed to combat this. I feel like I am doig so lousy. Oh well. Oe day soo it'll click agai ad I will oce more be o the wago istaed of awaitig its arrival.

Wow. I have got to fix that key!

frustratig to type aymore. See you guys tomorrow.

01-03-2011, 10:56 PM
Hi everyone- wanted to do some personals today but just ran out of time and steam. Sending a hug to everyone who is struggling.

For me, today was fine. After posting last night about six days on plan with no sugar, I immediately messed up by eating a large piece of cake that was left in the freezer- thought I had everything cleared out but had missed it. I was ticked off but decided it was better just to not think about it and get on with what needs to be done.

Today I ate healthy. Egg whites for breakfast, yogurt and berries for snack, salad and homemade soup for lunch, pasta with homemade tomato sauce, chicken and veggies for dinner. Planning on a healthy snack and going to bed early.

Credit today for:

:T weighing myself
:T no sugar
:T walking 30 minutes with DH
:T packing lunch for tomorrow and planning tomorrow's food
:T checking in with my Beck buddies
:T eating healthy and on plan

Have a good week!!


01-04-2011, 08:06 AM
Diet Coaches/Buddies - The snickerdoodles are resolved; I had told DW that if she ate them all except the last one, I'd eat it. She did. And I did. CREDIT moi. I can have a cookie - as in one cookie. Even though I think of them as colored lard, one little chunk of lard can be accommodated. My history though, is eating stacks of cookies. So it's easier for me to stick to a plan of eating a cookie if it's special, and physically only one is possible. Right this instant, for example, I'm thinking about eating a platter of snickerdoodles. I suspect this isn't hunger, LOL.

Got to record my gym session (CREDIT moi) in my new journal for the year. Such a pleasurable rite of passage to put the old journal aside - a whole year of gym done.

onebyone - With appropriate sympathy, of course, but laughig my *** off at "frustratig to type aymore." Good luck figuring out how to respond to the trigger of your DH leaving each week.

CeeJay - Ouch for the attack of a piece of cake hiding in the freezer, with Kudos for "get on with what needs to be done."

Joy (gardenerjoy) - Thanks for the reminder that Netflix is a repository for any movie I want to watch. That thought helped me a few years back when I realized that the local lumber yard was my repository of 2x4's.

Shepherdess - I wish the shelling helped me limit pistachios. Kudos for counting them and moving on. When does the Sabotaging Thought, Eating for Two, kick in?

Beverlyjoy - Neat idea to speak to yourself as you would to a friend; we're much easier on our friends.

Cheryl (Seadwaters) - Yep, a good soup is the antidote to a cold. What is the experiment that you're going to try?

Debbie (Lexxiss) - Yay for "NO CHOICE."

Nature Girl - Ouch for 501 mile drive. I personally don't think it too much to ask of your SIL that she get a different job. Maybe with a company that packages baby carrots, LOL.

maryann - Speaking into the void since you have no Internet access: Kudos for a week of family, exercise, snow, and reprieve from electronic invasion. LOL at having to "eat off plan in order to not burn muscle," with admiration for the tenacity of Sabotaging Thoughts to find any available weak spot to attack.

BelovedK - I, too, love that immediate feeling of relief when I take some action.

yeseyekan - Huge Kudos for eating without TV or laptop; that's one of the hard ones to get used to. Doing personals is when one responds to others' posts, like what I'm typing now. I'm hoping you'll give us a moniker so that I can refer to you as Moniker (yeseyekan) to more easily differentiate you from ADifferentMoniker (yesyoucan).

Readers - chapter 1
Begin a New Way of Life

Not only did you stick to your eating plan at the party, but also you stuck to it all day long. If you had any cravings, you didn't pay much attention to them. If you were hungry and it wasn't mealtime or snack time, you easily said to yourself, This is just hunger ... It's not a big deal ... I'll just wait until it's time to eat. At every snack and meal, you enjoyed every bite of your food.

the complete Beck diet for life, pg 13.

01-04-2011, 10:31 AM
Hello everyone,
I am back. I need to dust off my Beck book and get my butt back here.
I keep being afraid to post because it has been so long and I don't really know what to say. One of those awkward moments. I think I use avoidance as my safety net.
Well here goes.
Hello again to all of you, and congratulations for all the successes, for working through adversity and just being who you are.
I hope to get back into this posting without the computer consuming all my time. I found when I was here before, I would be on the computer for hours reading all the great posts throughout 3fatchicks. I think I will set a timer to limit myself.
I do hope everyone has a great year.
Take Care

01-04-2011, 12:05 PM
Made it to the grocery store. Since I can't get my good local chicken this week, we're going mainly meatless. Two fish meals and everything else vegetarian. I'm going to see if DH notices. There was a time when he certainly would have, but now I think he won't.

WI: +0.25kg, Exercise: +60* 135/1300 minutes for January, Food: 80%op, Read my Advantages and Responses: yes

01-04-2011, 01:00 PM
Hi Becksters, coaches.. Yesterday was a healthy day (that’s three) and I am very grateful.
Many choices/credits yesterday:
I planned & logged my food,
stayed within my plan,
drank lots of water,
did my stretches and strengthening exercises,
ate seated only,
slowed down (a bit), no seconds,
Beck book/arc/rc
Said no choice a couple of times
I did eat a little extra after dinner - but, still stayed within my plan allowance of food for the day.
So - I am moving into my routine - grateful for that.

I took my mom to the grocery - she loves to pick out her own veggies, fruit, and frozen dinners. She’s getting kind of frail. It’s nice for both of us.

I have to get my eyes checked today. I’ve seen big change in my far away vision in one eye in the last few months. I need to get it checked out. I’ll try to come back for some personals after, if my eyes will allow computer work. (drops, probably) I am going to an Optometrist for the first time. I have always gone to Ophthamologist for my eye care. But, my insurance doesn't cover that unless it's a medical eye problem. Should be interesting.

New lifestyle/ann - so glad you posted. Don’t ever be ‘afraid’ to post because you haven’t been here or are struggling. As far as I know, there’s no judgment here in regards to those reasons. Only support. After all, we ALL have been in that situation and are dealing constantly with issue of weight in some way or another.. Believe me!
(actually I need to take these words to heart myself….)

Have a great day, folks.

01-04-2011, 01:42 PM
Yesterday was OP until the afternoon when I swapped chips for my planned healthy snack. That led to more off plan nibbling pre-dinner. I need to be rigid in sticking to a plan right now since I canít make rational food choices.

The wind wasnít quite so brutal yesterday so I bundled up and took a short walk. No running since there are slick spots on the road, but my dog was happy to get out. I did some yoga as well.

Gardenerjoy, yay for digging in the pantry to come up with a meal. Really sparks the creativity! Love those meatless days. It will be an interesting experiment.

Nature girl, ouch for being stuck in a car full of snacks for 9 hours and ouch for coming home to frozen pipes. Kudos for starting off the year with exercise!

Maryann, yay for cross-country skiing. What a great workout! And there should be lots of good snow in Tahoe. I found that when I had a day with more exercise than usual, I needed to plan a little extra food. Otherwise, I ended up over compensating.

Beverlyjoy, kudos for getting back into the swing of things and setting yourself up for success! Itís great that youíre talking back to the guilt of past food binges.

Lexxis, ouch for losing your post. I hate it when that happens. Great job staying OP!

Seadwaters, sorry youíre still fighting that cold. Hope you beat it soon! Soup and salad sounds like a great way to combat the hunger and as a bonus, youíll get some vitamins to help you fight the cold.

BelovedK, yay for two eating plans keeping that perfectionist at bay! Two eating plans certainly teach flexibility and thatís important. Hope your appointment with the ophthalmologist goes well.

YesyeKan, great job eating with no distractions. I still struggle with that one. Itís great that the ďNo eating after 8:00Ē rule kept you from gaining over the holidays.

Onebyone, LOL at deciphering your post with a dropped letter. I think I got the gist of it! Kudos for recognizing your triggers. Finding some good responses when those negative feelings hit should help.

CeeJay, great job moving on after the cake incident. Thereís no use crying over eaten cake! Itís a great sign of improvement that it didnít send you into a downward spiral!

BillBE, yay for a supportive DW who will eat all the cookies except for one! And yay for a brand new gym journal. Are the New Yearís resolution crowds there?

The Eating for Two sabotaging thought has arrived! Iím trying to remind myself that the second is only about 3 oz right now and Iíve already allotted calories for the little one. That didnít work so well yesterday.

Newlifestyle, welcome back! Itís good to see you again. Weíre always happy when one of our long lost Becksters returns. Kudos for dusting off the Beck book and getting back here. Posting can be very time-consuming, but setting a time limit sounds like a great idea!

01-04-2011, 02:09 PM
Hi coaches

I fixed my letter n on my keyboard just now. I ead about ti last night then just popped it off and after I popped it I remembered how I was supposed to disconnect the power and remove the battery.
I survived but won't do it again I promise.

So I heard from the guy about the cottage-y house. His email asked me if I really wanted something "rustic and not shiny brand new"
After writing convincingly that yes, I did want it and wanted to see it. DH commented sarcastically that I was really "playing it coy"! ha! I told DH that that guy who was renting it can be a total flake but from my end I have got to be forthright and honest. We're talking about an area with 5.5 million people in it. There is no way I am the only one keen on a house on a lake with all utilities included! He's promised to send me more 'pics' to 'show my husband' and if after seeing them we want it to come out and visit the place next monday. The guy is mucho laid back methinks.
Yay :D for this still being a very real possibility.

Planwise I need to write out my goals in minute detail. I need to set a strategy for myself. I'm a bit too loosey-goosey right now and really I need to be more of a taskmaster these days. So that is the goal for today, to get that done.

update I got so fed up with myself that I popped a walk away the pounds dvd in and did the 2 mile walk just like that... I make things so hard for myself! Then I went online and read inspiring stories of folks losing over a hundred pounds using the watp dvds and duh... this could me this year... so I am committing to do a watp dvd every day this month. They aren't long and involved but this is the kind of concrete action I need to take to get myself going.
credit for taking action

Talk later Becksters.

01-04-2011, 08:02 PM
Hi Coaches
My cold is developing nicely. When I cough I bark like a dog, I wake up with my eyes glued together and they look like they will bleed, and I get up at 5am because I canít breathe. And it has activated my asthma and my ribs are sore from so much coughing. Not pretty at all. But I am staying on plan! When I was ravenous yesterday I did make vegetable soup - no starchy veggies, and added Christmas ham which I am trying to use up. It was just what I needed. I went to have a second bowl and realised I was stuffed and didnít need it - credit moi. Still feel really hungry / empty but it doesnít take much to fill me. Invented ice-cream by blending plain organic yoghurt, frozen blueberries, a little frozen banana and unflavoured protein powder. It was good and did me for dinner

BillBlueEyes - I eventually had to go and look up snickerdoodles - and there were recipes. Yep - lard and sugar. A good thing they are gone. My experiment - If I want to eat slowly, eat less, and enjoy it more, I need to chew, put down knife and fork, pause etc. And until I retrain myself I need to do it away from the TV and books and computers. So in a few days I will set a little spot for myself at the table and eat like a civilised person. Worth a try!
BelovedK - Yay for 2 plans and flexibility. I am very familiar with the all-or-nothing mentality. Feeling good about taking action is a good sign.
BeverlyJoy - Yay for another healthy day
CeeJay - Ouch for sneaky cake lurking in the freezer. Yay for another on plan day and getting right back on track
GardenerJoy - Interesting to see if DH notices
Ann (Newlifestyle) - Glad you made it back - I look forward to getting to know you
Onebyone - Ouch or feeling bad when DH leaves - you will be able to use it as an opportunity for food sanity as you were hoping when you get accustomed to his coming and going. Glad you got your n key back - your post made me LOL. Your house by the lake sounds good - will be hoping it matches your expectations when you get to see it next week. Yay for walking 2 miles! Just like that!
Shepherdess - Yay for getting in a walk. Yep - a food plan is the only insurance against unplanned snacking - sometimes!
Yeseyekan - Only do personal responses if you have time and it doesnít distract you from posting - it is better to report in if that is all you have time for. I am on holidays for a few more days so taking the opportunity to do it. Great job not being distracted while you eat - I am about to reinforce that again.

- Stayed within my food plan - Yes
- Measured all my food - Yes
- Logged food - sort of
- Developed food plan for today- yes
- Sat down to eat - yes
- Ate mindfully and enjoyed every bite - somewhat
- Recognised hunger / desire / craving - a work in progress
- I stopped eating when satisfied - YES
- Drank water - YES
- Checked in - yes
- Weighed myself - yes
- Read advantage cards - no
- Read response cards - no
- Read Beck - yes
- Did planned exercise - wanted to go to aqua :swim:today but probably shouldnít share my cold - phooey - would have been the first time in months. Maybe Friday. Plan to do weights :lifter: later
- Incidental exercise - not much

Have a great day

Blue Daisy
01-04-2011, 10:21 PM
I really don't like to post when things aren't going well. But I need to stay matter what. I've been off plan for the past couple of days. I do well during the's after dinner. I know why. I haven't been following the Beck guidelines....plain and simple. I've let some personal issues, both good and bad, put me in a tail spin. I've gotten focused on another project that has taken alot of my attention and I need to refocus. The Beck techniques, daily activities, need to be my priority.

Hoping to start and end my day better tomorrow.

Night all...I'm headed to bed.

01-04-2011, 10:31 PM
Re: the bad day and accountability..that is why we all post keeps us all accountable to our Beck diet coaches..


Many of us falling away from the Beck practices just fall away from posting. The very fact that you *did post means you are still committed. You *stay with us, girl!

01-04-2011, 11:19 PM
Hello Everyone

Blue Daisy- waving hello to you and kuddos for a weight loss during the holidays.

M0vingon- Beck is somewhat overwhelming at the beginningbut over time you find the skills become more second nature. So just do what you can and just keep doing it.

Ruthxxx- waving hello to you and glad to see you again.

maryblu- hello and Happy New Year to you.

Woodland- waving hello to you!!

yesyoucan- welcome and hello!! Am going to check out the Eat to Live Book.

FutureFitChick- hope you are enjoying your skiing trip.

Lexxiss-sorry to hear about the family drama. I deal with that too with my sister so I know how hard it is. I am also looking forward to a January with no food events. Enough already eh?

Nature Girl-what a pain about the frozen pipe. Glad you got things working so quickly. A nice long walk to start 2011 is a good start!

maryann- your vacation sounds wonderful. Love to hear about you getting out on cross country skis for the first time in 20 years. That is one of my advantage cards- cross country ski for the first time in 30 years. Thanks for the inspiration.

BelovedK- sorry for the death in your family and credit for taking action in the middle of coping with that. I know the feeling of being fed up with out of control days. I am starting fresh too.

yeseyekan- welcome and nice to meet you. Yay for a positive day and congratulations on your 30 pound loss. That is awesome!!

BillBlueEyes-bye to the snickerdoodles. Love the idea of cookies as colored lard. Fantastic image. I love fondue- I use chicken broth and do lobster, shrimp, scallops and chicken in it. I make some sauces that are not too high calorie and dig in!!! It's a nice treat and a good way to spend time with DH just chatting.

Newlifestyle- welcome back and nice to meet you. Don't worry about the posting. I have gone away and come back many times and everyone understands how it goes.

gardenerjoy-laughing about your DH possibly not noticing the lack of meat. My DH was complaining about something with too much salt. So I guess my salt free cooking is paying off. I am going to look for The 3-Day Solution Plan. Also I am so impressed with your 43 pound loss. And very glad that tornado did not hit you. So scary.

Beverlyjoy- 3 days healthy is something to be proud about- nice job getting back to your chosen lifestyle. Nice list of credits. You said it yourself-- be kind, move on.

Shepherdess- congratulations to you and your DH. That is wonderful news to start the new year with. You were asking about walkinin the winter- it is no big deal if it is over -20 celsius. Under -20 you really have to bundle up. I have good winter gear so it is only the face that can be a problem. Walking with a face mask and glasses just means you are fogged up all the time. I would rather walk in winter cause you are guaranteed no sweating. :D

onebyone-the cottagy house sounds really intriguing. Perfect for an artist. Fantastic about you getting fed up and instantly popping in the dvd and walking.

seadwaters- sorry you are not feeling well. Sounds very miserable. Good job keeping up your Beck skills despite being sick.

Phew!! I think that catches me up!!!


01-04-2011, 11:33 PM
Hi again.

%$#^#$ I don't want to post this but no use fooling myself. This after 6 days on plan.

First I eat cake last night. I went to work today and someone was eating a lunch of left over dip and crackers. I ate my healthy lunch and then helped her eat dip and crackers. Which led me to eat a couple of cookies and a couple of chocolates. I was so unhappy about that. But kept thinking stop now.

So then I went for a walk after work and was thinking things were going to be OK for the rest of the day. I then got home intending to make fish, brown rice and brocolli. But I was "starving" (ya right) and DH had to go out quickly so we ate left over pasta instead. Which was OK but then as soon as DH went out, I pulled cream cheese out of the freezer, made shrimp dip, and ate the entire thing with taco chips scrounged from the stash I put in DH's office to keep it away from me.

I did do my weights and spent alot of time reading posts and doing personals tonight. I read my advantage and response cards.

This year just needs to be different. And this just feels horrible. I don't even really like it anymore. It really tastes salty and gross so why do I crave it and why do I eat it- lots of it? A big sigh. Thanks for listening.


01-05-2011, 06:37 AM
Diet Coaches/Buddies - Had a tasty salad bar lunch; CREDIT moi. I do love the grilled veggies at this particular cafeteria.

Made my walk into an errand to get stuff for lunch today; CREDIT moi. Blueberries were on sale for two pints for $5. I stocked up. My brain has accepted them as Super-Food so I just relish the thought of getting Anti-Oxidants into my system.

maryblu - Your Brett Favre was in my newspapers. Again. Retiring. Again. At least my newspapers don't report that it's cold in Minnesota. Again, LOL.

onebyone - Good news on your 'n' key; it might have been difficult writing a convincing letter to the cabin owner while n-less, LOL. Kudos for doing Walk Away The Pounds (WATP); little jolts to our systems seem helpful.

CeeJay - Ouch for a pasta triggered eating diversion. Kudos for reporting as part of getting back on track. melted cheese.]

Joy (gardenerjoy) - I'm impressed that your local chicken ranks so highly with you; makes me think that I should try to find a locally grown bird.

Shepherdess - Yay for a happy dog - perhaps a tired dog who then gives the household some quite time, LOL. Ouch for the nibbling, with Kudos for not blaming it on you-know-who.

Beverlyjoy - Yay for "moving into my routine." It's good news that your mom still likes to pick her own veggies even though she's frail - my observation is that it's a bad sign when interest in such just goes away.

Cheryl (Seadwaters) - Your invented "ice cream" sounds yummy and your cold sounds dreadful. LOL at a cough that sounds like the bark of a dog. Hope your cold progresses through its stages and makes its exit.

Ann (Newlifestyle) - Thanks for just plunging in after using "avoidance as my safety net" - your post might help others who've found themselves not posting because it's no fun to acknowledge un-stellar news. I do know that problem of consuming time on the Internet.

Blue Daisy - Yep, I agree with maryblu - Monster Kudos for posting when you don't feel like it. The Coaches here are on your side for getting back on your horse.

Readers - chapter 1
Begin a New Way of Life

You can make this scenario come true for you. You will learn a specific set of skills to enable you to follow the highly nutritious eating plan I provide for you in this book - in any situation. You will gain control of your eating at restaurants, buffets, and special events, as well as when traveling, on vacation, on weekends, and during holidays. You will learn what to do when you are stressed, tired, sick, upset, bored, or at loose ends. Not only will you gain control over your eating and weight, but in doing so will also be more in control of your life.

the complete Beck diet for life, pg 13.

01-05-2011, 09:05 AM
Hi everyone. I haven't posted for a few days, but I'm doing well. I'm still slowly working through the book and the whole process. There's so much writing involved!
I'm not restricting my diet (not on that phase yet), I have been eating only what I had planned (once or twice a reasonable alternative) and not eating between planned meals. This has resulted in me really getting in touch with my urges to eat unconsciously and start to examine what they're about (cognitive, emotional, habitual). Just doing this has resulted in a loss of 4 lbs and a sense that I have control over my eating right now. Reading this book has given me a wake up call that I've really needed, particularly in relation to my twisted thinking (I deserve to eat this; what's life without sweets; etc). It's kind of liberating to say "no choice" to things like restricting treats, eating on plan, and exercising daily.
I will commit to posting daily, even if it's just a brief "Hi, still here".

01-05-2011, 10:37 AM
Had a good OP day yesterday that included dinner out with friends. They had helped use sort through some buck lambs. I was pretty cold after being out in that wind, but didnít let that give me the excuse to overeat. I tend to think that food fixes any kind of discomfort.

Exercise was indoors with weights. Iím getting used to this indoor thing, but am still hoping this wind dies down soon. I could use a little vitamin D!

Onebyone, glad to hear the cottage is still available. It sounds great! Kudos for combating the loosey-goosey attitude with a watp dvd. Itís a great way to get exercise and if itís easy and it motivates you, it sounds perfect.

Seadwaters, ouch for the cold that sounds like it is getting progressively more miserable and ouch that it kept you from pool exercise. Great job getting exercise anyways. Yay that it doesnít take much to fill you anymore and for not getting seconds when you realized you are full.

Blue Daisy, kudos for posting after you have gone off plan. Itís always hard, but there is no better place to go when things have gone off track. Weíve all been there. It can be tough to stick to your plan when things get busy and life gets emotional, but great job renewing your commitment.

Maryblu, thanks for the reminder that bad day accountability is as important as good day. It certainly does help me get back on track more quickly.

CeeJay, sorry about a day where eating just goes off track. Great job getting here and recommitting to your plan. This year will be different!

BillBE, yay for a cafeteria with a salad bar and yummy grilled veggies. I love it when they have healthy options. And yay for a walk that ends with blueberries on sale. Your multitasking exercise is great!

M0vingon, great job getting into Beck and doing all that writing! It is a lot at first. Congrats on the 4 lb loss. I remember when I first started I was disappointed that I would have to put off the diet, but was surprised to drop a few lbs in phase 1 anyways. It was good proof of how much I ate that I without thinking. Great job recognizing those urges to eat. Youíre off to a great start!

01-05-2011, 11:15 AM
Good morning everyone. Thank you for the kind welcome back. Wow I have missed you.

CeeJay- I also live in Canada and enjoy walking in the winter. The thought of going out in the cold discourages me but once I get out there and I am all bundled up, I truly enjoy my walk.

Blue Daisy- welcome and congratulations with a weight loss during the holidays.

M0vingon- Hello and I look forward to getting to know you.

Ruthxxx- Hello Ruth, my sort of neighbour. I look forward to seeing you here.

maryblu- Happy New Year to you.

Woodland- Good morning, and I look forward to getting to know you

yesyoucan- Welcome. I just love your name.

FutureFitChick- Hello, I hope you have an awesome trip. It is funny when I read CeeJay's note to you I thought she said, you were on a skinny trip...I thought wow, I need to go on one of those. When I re-read it, I realized I do need glasses.

Lexxiss-Hi, and I am sorry about your family drama. My family was like that too and then I realized if I didn't buy into it, it didn't really get to me. I cringe at how difficult it can be when it is family. It sounds like you have good coping skills for this.

Nature Girl- Stuck in a car with unhealthy snacks, it is my 8 year old's dream and my nightmare. Sorry to hear about the frozen pipes. Any time something goes wrong with our house, I get stressed. Funny writing this I realized that I get stressed because I don't know how to fix it. What I find funny is that this realization came to me at this time.

maryann- Oh how I enjoy Starbuck's...It sounds like you are having a great vacation.

BelovedK- I am so sorry for your loss. Be kind to youself.

yeseyekan- You have a great name. Congrats on your 30 pound loss.

BillBlueEyes-Any thoughts on how to not be addicted to this site. I just love reading all the posts and wonderful things people have done. My family loves lard based cookies it seems....not really I just tease them about it. I have no interest in sweets so I am safe. My problem is potatoes, bread,...yikes carbs.

gardenerjoy- Thank you for your post about being creative with your meal. Yesterday I fell asleep before dinner and when I woke up it was after dinner, no one in my house really noticed but they were all hungry, they wanted to order out and I thought of you and said no, I will be creative here. Thanks again.

Beverlyjoy- Thank you for your message....I too need to be kind, move on.

Shepherdess- How exciting, you are having a baby. Congratulations.

onebyone- Your cottage by the lake reminds me of a summer I went to stay at a friends cabin in Nova Scotia for the summer. She was so worried it was too rustic for us. We found it so relaxing, homey, comfortable, it was the best summer ever.

seadwaters- your ice cream sounds delicious. Would you mind if I use your list of credits to work on for myself.

Sorry if I missed anyone. I am off for a walk. Have a great day.

01-05-2011, 12:01 PM
I'm lurking a lot but have not been posting. Credit for me though: :cb: I have been reading Beck for at least a half hour daily - my new lunch break - and think I already have some of the skills. I need to work on recognizing hunger though - I seldom feel it and feel the urge to eat but I also don't feel lack of hunger when I'm eating. :shrug: I sort of eat until finished, no matter what's on the plate. Yes, I use a small plate.

2011 is the year I will gain better control over my life and health; I'm hoping Beck helps me with that. Seeing 72 looming up in a week or so is my motivation! I am back at the gym three mornings a week is good. Credit!

So ... I'll carry on reading and lurking for a while without getting into personals for everyone. I hope that's OK. I do read and may give the occasional :wave:.

01-05-2011, 12:23 PM
We're taking a nephew and his girlfriend out to lunch and an art gallery. Japanese, so there's not much I can do about the sodium except choose salad over miso soup. But, otherwise, it should be easy to make a healthy choice. I just need to be careful about paying attention to the portion size and be open to the idea of bringing half of the food home for a later meal.

WI: +0.1kg, Exercise: +40* 175/1300 minutes for January, Food: 85%op, Read my Advantages and Responses: yes

01-05-2011, 04:51 PM
Hi Becksters - Yesterday was a healthy day(#4) - I am very grateful. It was a crazy day - appointments at strange times, woke up at 3am, and my ‘schedule’ planned got thrown out the window. However, I was able to maneuver my food in my plan to work. I am grateful for that.

Some credits:
Logged food exchanges, stayed on food plan
Lots of water
A few stretches and strengthening exericises
No seconds
Left a bite
Ate seated only

One important thing that I have done several times this week are my meditations - that feels good.

There were many tasks that I meant to do.. But, they didn’t happen (ie. Reading Beck Book/arc/rc)- Phooey

I need new glasses… I knew that.

I changed my soup today to one with beans and left over brown rice. (it’s been many different things this week). I put the rest of the soup in the freezer and I’ll have some for later. I may, tonight, make a new ‘base soup’ with low starch veggies. I’ve roasted veggies for the week too - cauliflower and green beans. If it’s there and ready… I most often will reach for the healthy stuff. I am still loving my heated canned pumpkin (not pie pumpkin) with some lite margerine and sf syrup. I think I could enjoy it every day.

Gardender-joy - good for thinking ahead in regards to your meal out at the Japanese restaurant!

Ruth -- 30 minutes of Beck reading is a wonderful credit. Credit for going back to the gym!

new lifestyle - hope you had a great walk

Shepardess - credit for your OP dinner out with friends. You said: I tend to think that food fixes any kind of discomfort. I totally relate to this - in fact, it might be my middle name. LOL. However, I am working on removing this tatoo in my brain.

Moving-on - Glad to hear that you are continually working through the Beck book. Just do it at your own rate. Congrats on loosing four pounds. Also - it’s wonderful that you are becoming aware of hunger, no choice and more.

Billbe - credit for staying on plan at the cafeteria - it’s like the half-brother of a buffet. Glad you could get the good veggies. Good price on the blueberries.

Ceejay - sorry to hear of your unplanned food. It sometimes happens. Aren’t you glad it’s over. Hop back on your plan, forgive yourself and carry on.

Maryblu and Daisey- I totally agree about it sometimes being hard to post but, posting anyway even when off or struggling is so important. It’s so hard to admit when you’ve eaten off your plan/binged or whatever. The key is to NOT run away. That’s something to tatoo on our brains.

Seadwaters - sorry you still have that stinky cold! Big credit for staying on plan even when not feeling well. I am doing the soups too - with add in. Soup is comforting when you don’t feel good. You are keeping it healthy soup,….credit!

Onebyone - glad your keyboard is working better. (my w’s have been sticking of late). I hope you get more pics of the cottage on the lake. Credit for your walking dvd and looking for inspiration. Awesome.

Have a good day, folks.

01-05-2011, 06:14 PM
Hi coaches! Sorry I haven't been around. I've been managing to read posts, but my internet has been very sporadic...and frustrating. I have so much work to finish up and need my connection. I spent 2 hours on the phone yesterday and we'll see if it's better today. Beck skills...B+ , exercise D-. I need to work on both. I stayed up half the night getting yesterday's work done and I'm headed out early to work on my picture project. I have to start doing company books soon and I need to persist and see my personal project to completion. For me, personal organization has a lot to do with food sanity.

BillBlueEyes, I was really happy that I read posts before leaving for town. I searched out blueberries and they were BOGO FREE! I got one for my Mom...but she ought to get over here soon. They ARE on sale all week. This weeks' smoothie-Blueberry and Spinach! Credit* for willingness to get those Anti-Oxidents into your system.

Beverlyjoy, it's great to hear you have returned to your meditations. *credit* . I thought of you at lunch when I actually left a bite. Good for you-finding willingness to maneuver your food around a thrown out of whack schedule.

gardenerjoy, I hope you enjoyed your lunch and that you were able to bring some home. PS I'm interested to hear if DH misses the meat.

Ruth, :wave: I always feel your presence! :angel: Big *credit* finding 30 minutes to read Beck everyday!

Ann(Newlifestyle), *credit* for being creative, after reading gardenerjoys post, and not ordering out for dinner.

Shepherdess, you hit my nail on the head, "I tend to thing that food fixes any kind of discomfort." I can't remember what right now, but the other day I had the "dumbest" discomfort that I was sure that food would fi. *credit* for your resolve to not overeat, anyway.

Cindy(M0vingon), *credit* for following Dr. Becks directions and not restricting your diet yet. Good news to be losing weight anyway! "Hi, still here" always works.

CeeJay, give yourself *credit* for the 6 days OP and move on! Now BBE suggested the pasta as a trigger...I was thinking the cakefi
This IS the year! Find a way (card) to remember that salty and gross just feels horrible.


BlueDaisy, after dinner is my hardest time, too. I figured out part of it is being tired, so my dieting friend and I are going to bed earlier. I rise earlier, too, but am not a food maniac in the am. I am like you, focused on another project. I am finding that picking up my book in the morning for just one page even helps.

Cheryl(seadwaters), glad to hear you are thinking of agua again. *credit* Great list of credits-hope your cold is a bit of history quite soon. Your blueberry ice cream sounds great! I may freeze some BB's right now.

onebyone, nnnnnnnnnnnnnnn:) I'm interested in hearing more about the cabin. *credit* for popping in that dvd. I am watp this winter while it's so cold. Until I got into my latest whirlwind I was trying for at least a mile a day. It's great because it's easy!

yeseyecan, it's great that you've decided to post on the boards. Invisible doesn't make anything better, I've found.

BelovedK, I hope you are regaining some energy! *credit* for getting yourself back here.

maryann, *credit* for checking in when you could find internet. I visualized the Starbucks in S. Tahoe. That's the only one I went to.

NatureGirl, I hope you have recovered from your awful experience (pipes not snacks):lol:

FutureFitChick, :wave: Hope skiing was fun.

yesyoucan, I'm wondering if you have found some Eat to Live folks out there.

Woodland:wave: I came across your salsa recipe yesterday….now all I need is

*credit* for walking while watching Law and Order AND unpacking 100% healthy groceries.

Thanks, everyone, for being here for each other.

01-05-2011, 10:04 PM
Hello everyone:

BillBlueEyes-I love blueberries too. I try to eat them every morning mixed into plain yogurt. Fantastic morning snack that keeps me going to lunch. Love cheese fondue too but not this year. :)

M0vingon-doesn't it feel great to be in control? You are off to a flying start and congratulations on your weight loss.

Shepherdess-kuddos for a good day!!

Newlifestyle-we are all together on the skinny trip. :D:D:D

Ruthxxx-kuddos for reading Beck, for going to the gym and for your great attitude.

gardenerjoy-hope you enjoyed lunch out and that you were able to find healthy food.

Beverlyjoy- most excellent progress!!! Nice list of credits. I need to get back to more regular meditation this month. Sure made me feel better last month.

Lexxiss- new card- "Salty and Gross = Feel Horrible"

For me- I am very happy to report that I did not let yesterday's blow up turn into days of off plan eating and general torment. I was able to just repeatedly tell myself today that the only thing that yesterday's struggle could do today was to derail me further.

Credit for:

:kickbutt: weighing in
:kickbutt: riding exercise bike 30 minutes
:kickbutt: eating healthy and on plan
:kickbutt: resisting any number of snacking opportunities at work
:kickbutt: no sugar
:kickbutt: reading response and advantage cards
:kickbutt: planning tomorrow


01-05-2011, 11:32 PM
Hello everyone! Yup I'm still here! :D

I had a horrible night of insomnia last night and ended up with a migraine and stayed home from work. Being seriously exhausted and feeling sorry for myself brought on the urge to eat pretty much every 30 minutes or so, but I continued to exercise the new skills and stuck to my planned eating with the exception of swapping my evening snack to supper time and vice versa. The bottom line is that I was still in control. Yup, I'm feeling good about that!

I'm so tired I can barely see the screen, but I posted- so :cp: for that too. ;)

01-06-2011, 01:44 AM
Hi Coaches
I am still coughing and spluttering and sleeping a lot. Yesterday took myself to shops and had an unplanned and unhealthy lunch - but not too excessive. The only reason I am not eating large meals and stopping when full is not because I am on plan but because it is making me ill to keep going! So eating light is the plan for the moment. I didn’t exercise yesterday or today (yet). I think I need to make myself do something light

BeverlyJoy - Yay that things are going to plan
BillBlueEyes - I wonder what good blueberries taste like - I don’t think ours are as good somehow from all reports - not cold enough?
Blue Daisy - Yay for posting - a good start
CeeJay - you are doing so well - credit for getting straight back on track
FutureFitChick -
GardenerJoy - Hope lunch went well
Debbie R(Lexxiss) - Ouch for Internet problems - hope you get organised soon
Cindy (MovingOn) - Ouch for insomnia and a bad night and big Yay for staying in control
Ann (Newlifestyle) - By all means use my way of ticking off credits - whatever works for you. I often borrow other people’s methods
Ruthxxx - Lurk away and credit for posting
Shepherdess - Cold weather does trigger hunger for sure so credit for staying on plan

- Stayed within my food plan - not yesterday
- Measured all my food - at home yes
- Logged food - not the best
- Developed food plan for today- yes
- Sat down to eat - yes
- Ate mindfully and enjoyed every bite - no
- Recognised hunger / desire / craving - hungry a lot but not sure if it is just desire
- I stopped eating when satisfied - yes
- Drank water - yes
- Checked in - yes
- Weighed myself - yes
- Read advantage cards - yes
- Read response cards - yes
- Read Beck - yes
- Did planned exercise - no
- Incidental exercise - no

Have a great day

01-06-2011, 05:41 AM
Diet Coaches/Buddies - Eating OP; CREDIT moi. Dinner included collard greens, which we don't have very often. Just love their bite.

Not much exercise, except a chance to walk up to the seventh floor and back at work.

CeeJay - Yay for another no sugar day without being derailed by yesterday.

Joy (gardenerjoy) - Good miso soup is so yummy; hope your plumbing forgives you for the occasional indulgence.

Shepherdess - Wish I understood why this is so common, "I tend to think that food fixes any kind of discomfort." Kudos for not believing it.

Ruth (Ruthxxx) - Yep, reporting is more important than personals - and it's useful to have some folks not doing personals to show new people that it's OK to post without that. I wish I could solve my issue of absolutely finishing my plate. Every day. Every meal.

Beverlyjoy - Hope you keep posting, "Left a bite" for those of us who never do. Kudos for your consistency in that.

Cheryl (Seadwaters) - A barking cough is one tough way to eat less, but I'm glad it's working for you.

Debbie (Lexxiss) - Ouch for 2 hours on the phone - that would be the 9th level of **** for me. [Need translation help with "BOGO FREE!"]

Ann (Newlifestyle) - Hope all is going well with you. [Alas, I'm the wrong person to ask for ideas on how to avoid 3FC addiction, LOL. I've heard that there's a 12 step program, 3FCanon, but I don't need it because I can stop at any time.]

Cindy (M0vingon) - Best news ever, "a sense that I have control over my eating" - you're on you way with that. Ouch for the physical stuff that had you fighting hunger every 30 minutes.

Readers - chapter 1
Begin a New Way of Life

That's what The Complete Beck Diet for Life does for you - it gives you your life back in so many ways:

It frees you from guilt, worry, self-consciousness, and self-blame.
It frees you from your fear of hunger and your fear of losing control.
It frees you from overwhelming temptation and emotional eating.
It frees you from feelings of deprivation, unfairness, and discouragement.
It frees you from obsession about your food choices, weight, and appearance.

the complete Beck diet for life, pg 13.

01-06-2011, 07:56 AM
Bill, "BOGO FREE!" means buy one, get one free.

Well, I applied Beck principles for my dinner party last night and planned what I would eat. Now I am dealing with a lot of leftover ham that is tempting me to make ham sandwiches! Luckily (?) I have to make sammies for a funeral 'lunch" tomorrow and the bone will be great in pea soup. I threw out all the other leftovers. Credit.

I was not going to weigh this morning because of the ham but remembered Beck and did. Credit. Yes, I'm up from the salt but know it will go away.

Still plugging away at the book with lots of re-reading and review.

01-06-2011, 11:00 AM
Hello Beck folks - yesterday was a healthy day - am very grateful for that! I had many credits. I am kind of getting back into the swing of Beck tasks.
Some credits:
Lots of water
Stretches and strengthening
No seconds
Left a bite
Ate seated only
Slowed down a bit
Worked on tasting
Wrote it all down in my journal
Said No Choice/and Red Light - can’t remember what, though

Working on - reading beck, fork down between bites, and more

I made a pot of healthy mushroom soup this morning for the next couple of days. It’s been cold and it’s something different.

I got an email from my friends (in their sixties) who are coming home from the Peace Corp in Africa. They had a real adventure. However, they could not get a grasp of the language well enough to teach - so they decided to leave. (after 3 Ĺ months) I know they will have many stories!

Ruth - well done getting through the dinner healthfully. I, too, will throw away extras/leftover that I don’t need or want. Better in the trash than me. Hmm. - love pea soup.

Billbe - I’ve never had collard greens. Do you all prepare them a special way? I know they are very nutritious. Stairs are good exercise.

Seadwaters - darn cold…hanging on like that. Drink lots of water. Sorry to hear it’s not feeling well and is the reason for eating less (even off plan stuff). That’s not the way we’d like it. However, you eating lite sounds like the perfect approach. Take care now.

Moving-on - sorry to hear of your migraine. Major credit for staying on plan after a migraine!! Well done. Hope you are feeling fine now.

Ceejay - major credit for ‘drawing that line in the sand.’ (as Dr. Beck says) and not letting an off food day continue. Many other good credits, too. Yay for no sugar.

Lexxiss/Debbie - sounds like your work and life is hectic.. Combined with an ornery commuter - very challenging. Good job walking while watching TV!

Have a great day, folks.

01-06-2011, 11:01 AM
Off to the volunteer job! Food and exercise planned.

WI: NAkg, Exercise: +45* 220/1300 minutes for January, Food: 70%op, Read my Advantages and Responses: yes

01-06-2011, 12:53 PM
Hi Coaches

credits for posting today (how did I miss yesterday?? I think I wrote a post and just didn't post it.)
for weighing in: 279.4
for planned exercise yesterday:watp 1 mile
for unplanned exercise yesterday:walking/shopping
for cooking from scratch
for eating up some of that fish in a recipe that wasn't all that
for having leftovers to make soup today (cooked lentils) and to have for lunch and dinner => + more fish
for doing my planned exercise today:watp miles

This morning I started working on a silkscreen to make my Year of the Rabbit prints for the annual Chinese New year print exchange. If I give them 5 prints, I get 4 prints back from other printmakers around the world. I've done this 3 or 4 years in a row now. My favorite exchange so far has been Year of the Rat. Anyway, the prints are due tomorrow. I have my paper to print on (off-white handmade Tibetan paper embedded with dried flower petals,mostly blues and purples) and now I have my design drawn directly onto my screen with a special drawing fluid. the screen is drying in front of the fan. Next I have to coat my screen with a clay coloured screen filler and then once it's dry I wash it out under the shower and the drawing fluid I used gets washed away leaving the screen mesh open and the rest covered by the filler. This means when I push the ink over the surface of the screen it will ONLY go through the open areas where I drew with the drawing fluid. neat eh? Lets hope my design works.

Also on the agenda is to get started on the packing! I still have not done any more work in this place except the kitchen table and floor. I do have some dishes in the dishwasher so I'll take a credit for that even though it's embarrassing to take a credit for that. But at this point my progress is so slow I'd better get some encouragement somehow.

I heard from the landlord of the cottage-y house that's for rent. He told me "It'd be great to see some art happening here." Isn't that great? And he also offered his basement for storage (sounds like he lives next door or nearby - this may be the first bad thing about the place!) as I suspected the place for rent doesn't have a basement, BUT he said it has a huge attic and he said it has huge sideyards and I could put up a shed if I needed to. He also mentioned that he would rather rent to tenants who would enjoy the place. I've convinced him we would. Now to just SEE it! Ugh.

Have a good day today.

01-06-2011, 03:33 PM
Hello everyone. I hope you are all having a great day and accomplishing all you desire to. I know for me onebyone has been my motivation to de clutter my house and I thank you for that because it sure is working. One room at a time. I am not done one room but I got rid of 4 bags of stuff to good will yesterday and that is a start.
I went for a walk and my son wanted to have a kid's meal at McDonald's. I ordered him a kids meal and ate my tangerine I had in my back pack for unexpected hunger and drank my water. My husband was worried they would kick us out of McDonalds. I didn't much care. Credit me for not eating that food and also getting a walk in. I will keep this short as my timer is about to go off and I have a computer time limit for myself.
Have a great day, waving hello to everyone and wishing you success.

01-06-2011, 07:51 PM
Coaches/Buddies, Iíve been avoiding posting! I think when I get behind I have trouble not being compulsive and responding to every single post Iíve missed. In order to prevent this in the future, Iím committing to responding to posts just from the last day. If I can do more, great, but this is a dumb reason to not be keeping up with my commitment to you!

I was really disappointed coming home from skiing. I watched my food pretty well, with the exception of one dessert. But, Tuesday when I weighed myself I was up 5 pounds. I was heartbroken!! Today Iím back down two pounds (so net gain 3 pounds) and have been in a real funk as a result. It doesnít help that my appetite has been increased the last several days. I finish eating and 20 minutes later I am hungry enough for an entire meal. Ugh! I havenít been indulging in response though.

Todayís Essentials:
Weigh-in: -2 lbs.
Read Advantage Cards two times: yes
Read Response Cards at least two times: yes
Ate slowly, sitting down, noticing every bite: not during one of my snacks today
Gave myself credit when I engaged in helpful eating behaviors: somewhat
Did spontaneous exercise: yes
Did planned exercise: not yet today, but yes for all the other days since my last post
Wrote out food plan for tomorrow: yes, but I need to specify my snacks
Tracked todayís food: yes
Left food on my plate: no
Ate only to normal fullness: yes
Identified and responded to a self-deluding thought:

BelovedK, hope you are doing great! Keep the commitment alive! I am glad you are feeling comfortable with your two eating plans.

BeverlyJoy, sorry to hear your December was so rough. I hope you are feeling better now. It does take a while to get over that self-induced trauma once youíve learned a different way to live. Hope everything went well with the eye exam. Yesterdayís activities, though not your original plan, sound terrific with your preparation of healthy foods. I am very interested to hear the Peace Corp will take people that arenít in their 20ís. That is really useful information for me! Thanks. Great job with the healthy soup.

BillBlueEyes, great job for getting rid of more clutter on Sunday and conquering the snickerdoodles on Monday. Yay for blueberries!

BlueDaisy, I am sending happy on-plan thoughts for you!

CeeJay, great job on six days on Sunday! Sorry to hear about the cake and the dip. Is there something bothering you besides your eating? So glad you got right back on plan!!

GardenerJoy, great job Monday staying on plan. Iím so impressed by your minutes of exercise goal per month and realize Iím a little intimidated to try and track my exercise that way. HmmÖ something for me to think about.

Lexxiss, ouch for a rough day on Monday. Cheering you on in the Organization Olympics!

maryann, I really appreciated your frankness about exercise leading to wanting to eat off plan.

M0vinon, Iím really inspired by your encouragement from Beck. Sorry to hear about your headache and insomnia. Iím sharing that with you right nowÖ Great job for posting in spite of feeling terrible.

Naturegirl, sorry to hear about your rough homecoming.

Newlifestyle, great idea with the timer and posting. I get lost in time with posting/reading here too. ďSkinny tripĒ would have been a nicer outcome that what I got!

Onebyone, sorry your mom and the move are so stressful. Good job walking with your dvd.

Ruthxxx, hi there! Great job with your commitment to reading Beck at lunch. Terrific ham handling as well.

Seadwaters, great job being active on Monday! Hope your cold is going away.

Shepherdess, great job revising the pistachio tainted plan on Monday. I loved your frankness about not being able to make rational food choices right now. That is really powerful.

Yeseyekan, great job getting started with Beck.

01-06-2011, 08:25 PM
Hi Coaches

I might be improving a little - woke up at 2.30 and read for 45 minutes because having problems breathing and coughing but then got back to sleep. A better result than other nights. I tried a mindful eating exercise this morning. I am having trouble slowing down, enjoying every bite and knowing when I am full. I set a place at the table and had my breakfast there. I put down my cutlery between bites, chewed (a lot!), and took a deep breath before I picked up the fork again. Not sure I was truly mindful but it did slow me down. Until I retrain myself I will not eat in front of the TV or with a book or at my desk for one meal a day to begin with. I really hate eating at the table by myself but think I have to persist.
I like this from Thich Nhat Hanh: "There are some people who eat an orange but don't really eat it. They eat their sorrow, fear, anger, past, and future. They are not really present, with body and mind united."

- Stayed within my food plan - yes
- Measured all my food - mostly
- Logged food - no
- Developed food plan for today- yes
- Sat down to eat - yes
- Ate mindfully and enjoyed every bite - tried this morning
- Recognised hunger / desire / craving - yes
- I stopped eating when satisfied - finished food and want more
- Drank water - yes
- Checked in - yes
- Weighed myself - yes
- Read advantage cards - no
- Read response cards - no
- Read Beck - no
- Did planned exercise - no
- Incidental exercise - no

Have a great day

01-06-2011, 08:26 PM
*laffin, Newlifestyle about not caring if you get kicked outta McDonald's! As the saying goes, "I've been kicked outta better places!"

Onebyone, seriously, I am so excited for the thought of you in a cottage....
can't wait to hear about it.

BillBE, I suspect Collard Greens do have a *kick. Never tried them. I am munching on Kale chips; they last a while and even DS will eat them.

Hope this isn't food porn, but I roasted a real, organically grown chicken tonight. One without antibiotics and saline solution injected. OMG, TDF. Tasted like the old days eating real chickens on the farm. *sigh. I was surprised at how little juice came out in the roaster, but of course there was no 15% saline solution flowing out.

Best to all my Beckmates.

01-06-2011, 10:57 PM
I had a fairly physical day which started as we cleaned out DD's room and hauled boxes to the basement. Then off on an outing to the dump hauling all my Moms cr*p. *credit* for resisting the 2 sugar laden "health" bars that she gave me. I was having really strong emotions about always having to haul everyone elses cr*ap...definite feelings of unfairness...Took a long nap after lunch and woke feeling refreshed. No plan for dinner, fortunately my SBD forum emphasizes having home cooked freezer meals so dinner was OP.

BillBlueEyes, *credit* for those 7 flights of stairs which reminds me, I need to hike to the top of our State capitol again. BOGO (Buy One Get One) FREE!

CeeJay, *credit* for using Dr. Beck's instruction and getting right back on track with your eating...and exercising, too.

Cindy(M0vingon), Ö"seriously exhausted and feelig sorry for myselfÖ" is like the petri dish for unplanned eating. *credit* for using your Beck skills to get through it.

Cheryl(seadwaters), many credits and glad to hear that you're feeling better. When I practice my Beck skills, I do allow myself to read an article or excerpt from a book which has to do with improving my health. I only read when I set my fork down. Thanks for the ETA...quite a powerful quote.

onebyone, great credits yesterday! You reminded me to get my watp in. My fav is Year of the Dog! What a great exchange!

gardenerjoy, great to have everything planned before heading out the door.

Beverlyjoy, great credits! I like, "kind of getting back into the swing of Beck tasks." That's where we want to be!

Ruth, yay for applying Beck principles to your dinner party. It really helps for special events. I have a hard time pitching stuff, but know myself oh too well.

maryblu, yay for organically grown chicken. The only kind we buy...Do you make your kale chips or can you buy them?

FutureFitChick, thanks for posting. I think it's a really good idea to come up with a plan so that you don't avoid posting. *credit* for not responding to a difficult scale reading with food. It kinda defeats the

Newlifestyle, *credit* for getting your walk in and having a healthy option at McDonalds.

01-06-2011, 11:07 PM
Hi everyone.
Very tired today and still struggling with headaches. I'm starting to wonder if the headaches aren't related to sugar withdrawal. Since I've started Beck I've had balanced, healthy meals planned and 1 small piece of chocolate every day. The natural decrease in snacking has also led to a significant decrease in sugar.
I had a good day today, stayed on plan, didn't really have any desire to eat any of the leftover cookies and chocolate at work. When the thought did cross my mind I just dismissed it. That's very new for me!
I am 1/2 lb from my 5 lb goal. Planning on buying a charm for my bracelet as a reward. I like the idea of something I can use as a touchstone when I'm feeling challenged. I'm really just sailing along still today.
I have yet to plan my meals for tomorrow, will do that when done on computer. Looking forward to a restful sleep tonight (fingers crossed).

01-07-2011, 05:43 AM
Diet Coaches/Buddies - Loved my leftover (from Whole Foods) collard greens for lunch, CREDIT moi - until DW showed me the amount of olive oil that had drained off in the bottom of the container. YIKES!!! That's the secret of good taste at Whole Foods deli. Well, EVOO is healthy, so I'll just think of myself as stocking up for the week, LOL.

No exercise. Again. Except for the heavy breathing as I read the cost of having some "painting" done in my house. It begins to get expensive when one factors in that the current refrigerator will look "out of place" in a newly painted kitchen. Ouch for a nineteenth century male, dragging himself into the twentieth century. When it's already the twenty-first.

maryblu - We had abundant kale this year and yet I didn't make kale chips; I'm dying to try those.

onebyone - Soup and lentils and fish - you're all into good stuff today. Good luck with your cottage.

FutureFitChick - It's a big deal anytime you pull off, "Identified and responded to a self-deluding thought." Kudos.

Joy (gardenerjoy) - Yay for busy.

Ruth (Ruthxxx) - Leftover ham is especially tough for me. I get this craving for HUGE ham sandwiches with much nibbling as I make them. Justified because mounds of dark mustard have almost zero calories. I wish I'd never learned how much salt was in mustard.

Beverlyjoy - A pot of soup is a joy. One Christmas gift to DW was one each of the soup cartons from Trader Joe's for when she was in a hurry; had the roasted red pepper and tomato last night - so good.

Cheryl (Seadwaters) - Love your Thich Nhat Hanh quote; methinks Beck could have given him credit for her book.

Debbie (Lexxiss) - Kudos for having a home cooked meal waiting in your freezer when you needed it.

Ann (Newlifestyle) - I would be honored to know somebody kicked out of McDonald's. Wouldn't it be wonderful if they made it permanent! For all McDonald's worldwide!!!! And just think of the class action suit if it were for eating a tangerine. You've gotta work harder on this one; it has potential.

Cindy (M0vingon) - It's a big deal when you first discover that you're no longer "just sailing along" - but continue, determined. Kudos for that. I've never heard of negative physical responses for sugar withdrawal, although it might be. Hope that stuff clears up.

Readers - chapter 1
Begin a New Way of Life

The Complete Beck Diet for Life is different from every other diet book you have read. It not only guides you in what to eat and how to eat , but also it helps you change your mindset about dieting. It leads you to make the psychological changes you need to be satisfied with your food choices, your ultimate weight, and yourself. Other diet plans focus exclusively on food. But they don't teach you what you need to do to follow the plan, day after day, no matter what the situation. This book is your instruction manual for motivating yourself for life.

The Complete Beck Diet for Life, pg 13.

01-07-2011, 09:38 AM
Hi coaches

Well, I wasn't as good as I should have been re:decluttering, packing and throwing things out. It was garbage day this morning and I only got out the one usual bag. I have made no progress so far this week. But, today's the day as my DH returns home tonight and I can't bear the *imagined* disappointment on his face to see no changes made in this environment. He'll start to freak out soon if I don't get a move on. He's a pain when he freaks out so I'll get a move on. ;)

I did secure an additonal, oh 100 or so moving boxes + packing paper from someone on Freecycle. They just moved and had all this stuff and I am going to take it off their hands tomorrow. Sometimes things work out. You need only ask. Amazing.


weighed in offically today: 278.8 (-0.4)
drinking all my water
OP 100%!
no sugar
no sedentariness
no seconds
read positive stuff/affirmations
ate sitting down and slowly
checked in with my coaches
started sorting/tossing/decluttering-1 garbage bag done so far
threw away food I don't like (sorry fish)-made an alternate good choice for dinner
did 2mile watp dvd

Lots of good stuff going on with me this week. credit for persistence... now need to couple that with patience:rolleyes:

TGIF coaches. Enjoy your day.

01-07-2011, 10:27 AM
My day didn't go as planned yesterday. The normal cafe was closed so I had to use the smaller one that doesn't have the nice selection of salads. I made a bad alternative choice and compounded the problem by cleaning my plate.

I finally picked up on a pattern, though, that will be helpful in the future. It's more difficult for me to make good choices about food when I'm cold. I'm more likely to choose a higher fat item and whatever mechanism I have that gets me to leave half of it on the plate seems to be sluggish if I'm cold.

Just identifying that as a pattern will help me be more careful next time. A more fun strategy might be to make an effort to never make a decision about food when I'm cold. I could have easily spent ten minutes scouting out the warmest spots in that building before even entering the cafe and, then, making healthy choices would have come more naturally.

WI: NAkg, Exercise: +25* 245/1300 minutes for January, Food: 50%op, Read my Advantages and Responses: yes

BillBlueEyes: I grew collards a couple of summers ago--the one green that will survive our hot summers. It grew like a weed and DH won't touch a collard green now because we ate so many of them that summer. Oops.

onebyone: LOL at finding the persistence only to discover the need for patience. I'm so there.

Beverlyjoy: great to see your long list of credits!

Newlifestyle: love the image of getting thrown out of McDonald's!

FutureFitChick: stay with us! I've given myself permission to post anything as long as I post (see yesterday's 2 sentence fragments). I hate those periods when for no apparent reason I just seem hungrier. For me, they arrive without notice and leave gradually and imperceptibly so that I have to really pay attention to realize when things get better again. And they do get better. It just seems to be one of those mysterious cycles of my body.

seadwaters: sending healing energy all the way to Australia!

maryblu: yum! I love my real chickens!

Lexxiss: so sorry for getting more than your share of the hauling duties. Good job having your freezer stocked for days like this.

M0vingon: hope your headaches and sleep improve!

01-07-2011, 11:11 AM
Coaches/Buddies, feeling better today. Just wish I could magically become good at sleeping when Iím supposed to and being able to wake up refreshed and ready to go! Headed to a Holiday party for my husbandís company tonight. I tried to get information in advance, but could only find that there will be ďfood, drinks, and funĒ. So, I am committing to you to have 1+ cup of vegetables, 2 bites of sweets, and ~ 3 ounces of meat/cheese, and no snack foods (like trail mix). Weíll see how that plan works.

Todayís Essentials:
Weigh-in: -2.5 lbs.
Read Advantage Cards two times: yes
Read Response Cards at least two times: yes
Ate slowly, sitting down, noticing every bite: yes
Gave myself credit when I engaged in helpful eating behaviors: yes
Did spontaneous exercise: somewhat
Did planned exercise: no
Wrote out food plan for tomorrow: yes
Tracked todayís food: yes
Left food on my plate: no
Ate only to normal fullness: yes
Identified and responded to a self-deluding thought: no

BillBlueEyes, your redecorating woes made me laugh. I need to paint just about everywhere in my house and can never make the time to do it. Bummer for the olive oil slick.

GardenerJoy, interesting insight about being cold and the effects that has one your food selections. Thanks for the encouragement about the hungry times and that they will end!

Lexxiss, good job marching through that difficult work! You are powerful for not responding with food!

Maryblu, chicken sounds amazing. I donít know that Iíve ever tasted one like that before!

M0vinon, love the idea of a charm bracelet. Do you have the traditional type or the Italian style charm bracelet? What charm will you choose?

Onebyone, I found it frustrating when we moved that I had to do all of the packing and decluttering. My husband agreed to paint the ceiling in a couple of rooms and to pack up the garage, which he didnít really do until the moving truck was in the driveway. Ugh! Yay for freecycle and the -0.4 lbs.

Seadwaters, your comments on mindful eating were really powerful and I am thankful for you sharing. It really gives me something important to consider. I added your comments to my response cards. I sincerely hope you beat this cold in the next day or so!

01-07-2011, 12:22 PM
Hi Beck folks - Happy to say that I’ve had another healthful day. I am grateful. I used my resistance techniques when I couldn’t sleep last night. My usual MO is to eat in the night if I can’t sleep - but, I did not. Credit! However, I may have gone over my planned daily calorie total slightly because I tried warm milk then wine before I finally fell to sleep.

Other credits:
Planned/logged all food
Lots of water
Stretches and strengthening
Left a bite, ate seated only, no seconds
Wrote in my journal
Slow eating - some of the time
Use no choice/red light
Need to work on: Beck Book, arc/rc, really tasting the food, more

One more good thing is that I have included at least 6 servings of veggies every day into my plan.

I need to take my mom to an appointment. I’ll try to get back for personals if possible.

Have a wonderful day.

01-07-2011, 07:44 PM
Free wifi at Starbucks and Mighty Mango smoothie for DS gave me a few minutes to read everyone's posts. I will be home tomorrow. It has been a tremendous week of learning. I discovered a terrible ghost from the past - my deep belief in being able to eat whatever I want as long as I ski all day. I fought the ghost for two days and then decided - no choice - no extra food and wait and see if I die of hunger. I am happy to report three days later I am alive and happy with a feeling of accomplishment. It wasn't easy and I certainly wasn't comfortable but if I wait until I am comfortable, I'll never try anything new. Deep down I am an awful 'fraidy cat.
Fat chick: I understand your frustration about skiing. A week of activity and it wasn't until this morning that I saw the weight drop. OP is worth it, even if it takes patience. Before Beck, there was only one direction for the scale - up. I really have no choice but to be here even if the results are NOT in MY Time because in the end I know it works.
Congrats to all newbies hanging in there. Good to hear all the regulars and the progress.

01-07-2011, 09:08 PM
Hi Everyone.

Today was a good day. I started the day with reading my cards and the book as well as writing in my journal. Meals were good, but it is hard to be really mindful while eating at work with all conversation around the table. I'm still feeling good about my progress. My weight was up this morning, and I sturggled with having a reaction to that, but i read a little and wrote a little and reframed my thinking about weighing and fluctuations. I was just disappointed because I was so close to my first goal yesterday and now I have to wait for whatever it was causing a gain to work itself out before I get my reward.

Futurefitchick- My Mom bought me a Pandora bracelet (the kind with beads that slide on) a few years ago and I've never added charms to it. I don't know what kind of charm I'll choose, but I think adding to that bracelet will be a nice reminder of my progress.

01-07-2011, 09:41 PM
I had a pretty "off" morning all because I refused to use my Beck skills and avoid emotional eating. I usually don't feel too much remorse, but today I did. I let everyone ride out their own emotional rollercoasters and hopped back on track. DH is making us an OP dinner. We're packing to leave here on Sunday for 10 days and I have set my books and cards in a spot where they'll definitely travel with me.

BillBlueEyes, I hear ya on the exercise. I'm committing to do something today. How easy it is to push it aside.

Beverlyjoy, great list of credits, especially using resistance techniques to avoid insomnia related eating.

FutureFitChick, great idea making your food plan with us. Stick to your plan! You can do it!

gardenerjoy, great that you are picking up on a pattern and are making a plan to address it.

onebyone, sending patience your way! I have a strategy which keeps me going on the decluttering. Trash comes on Tuesday, and I have an maximum allotment for pickup. On Monday evening, if they aren't full I get a move on.

Cindy(M0vingon), It sounds like you're feeling better, but I wante to mention that sugar detox is very real. Google it, I wasn't able to post a link. My plan, South Beach, has a two week detox and headaches are very common. We recommend dairy and beans to help with the headaches, etc.

maryann, what a great learning experience you have had. *credit* for persisting through the feelings associated with your old beliefs and transforming to the new! Glad to hear you've had a great vacation.

01-08-2011, 06:17 AM
Diet Coaches/Buddies - Dinner was dahl (lentils) with veggie chips that DW declared were actually not bad for us because they had limited salt. CREDIT moi. I'm ready to move to India just so I can have dahl every day; I never tire of it.

Finally got to the gym, CREDIT moi, which still doesn't have the crowd of New Year's Resolution folks that I've seen in previous January's. I'm happy with that. I expected to be walking home in a snow storm, but it was just a few flakes in a cold wind. This morning we only have a dusting - I'm happy with that also. Maybe winter is over since the seed catalogs have already arrived.

onebyone - Yay for 100 free packing boxes - those are expensive. Kudos for "credit for persistence".

FutureFitChick - Kudos for having a specific plan for the party. Party cheese is a challenge for me - especially if it's walking around on a tray stuck in my face periodically.

Joy (gardenerjoy) - Amazing insight about choices made while cold; wondering if that fits many people or is just uniquely yours. Looking forward to your book, The Down Vest Diet.

Beverlyjoy - Yay for "6 servings of veggies every day." I just read - one more time - that most Americans don't get enough veggies, as in commonly none except for French fries.

Debbie (Lexxiss) - It's tough to stay the course when emotional roller coasters are happening around you. Kudos for right back on.

maryann - Congrats on the weight drop. Love the discovery of the belief that a day of skiing justifies eating anything.

Cindy (M0vingon) - I have no idea what's the solution to the tension between eating mindfully and eating joyfully while chatting with family or friends. For me, chatting comes before mindfully.

Readers - chapter 1
Begin a New Way of Life

My healthy eating plan teaches you how to maximize low-calorie filling foods - foods that are rich in protein, fiber, and healthy fats, as well as those that are low in sugar, refined starch, and unhealthy fats. These foods will help you feel full after eating fewer calories, so you won't have to battle the overwhelming hunger you may have experienced on other diets. My plan also teaches you how to include your favorite foods, as often as every day.

The Complete Beck Diet for Life, pg 13-14.

01-08-2011, 11:29 AM
Hi coaches

It's pretty snowy here. I just *big credit*got back from the salvation army after dropping off a garbage bag full of donated stuff, a wire mesh 3 drawer thingy, a side table, a plant stand and a clamp-on light. YAY! I also have a clear path into the kitchen from the dining room. No more cow trails there.

Also *credit* for weighing in. I saw (gasp) 276.8 on there this morning. Last week, pre-exercising and drinking my water, I saw 284 one day so I am happy to see that today. I did have a spike of fear come up for a second when I first saw it. I wish I knew what the fear is about. I suspect it is the root of that fear that keeps me truly overweight. I just know that you can't go through things until you go through them as in for me certain weights will trigger certain feelings and until I am that weight there's no preparing to be done. So, bring it on body and mind. I'm not backing down this time.

Well have to make some breakfast and get going to pick up my boxes. DH is coming with me-the roads are a bit slippery and with the fancy car and my limited winter driving experience, I don't want to take any unnecessary I get to go for a car ride with my DH. This is always good.

Have a good day coaches. Don't forget you're AWESOME.;)

-leaving some of lunch uneaten
-doing my planned exercise

01-08-2011, 11:37 AM
Hi Becksters - Yesterday was a healthy day - I am always grateful for that. I didn’t even leave the house - it was snowy and cold. Mom has a dead battery. I need to go over and have AAA check it out, but, she didn’t want to ‘deal’ with it. We will do it on Monday. It was nice to be home and just putter around the house.

I had gotten DH the individual servings of Ben and Jerry’s ice cream at the grocery on Monday. (I can’t sneak any from a half cup serving LOL) He hasn’t wanted them all week until last night. I haven’t really cared about them all the week. Last night he ate one - I really wanted some. But, I used my resistance techniques to get through the craving/desire. (ISNIR). The urgency and desire left and then I felt great for NOT eating any. CREDIT

Some credits:
Planned/logged food
Lots of water
Beck book, arc, rc
Ate seated only
Left a bite
Need to work on: really tasting the food, fork down between, consistent slow eating,

maryblu - yes organic chicken does taste amazing - like when I was little girl. I love the term - food porn. LOL

Billbe - I look up dahl - oo, that looks good. I will make this some time. Credit for getting to the gym. I am surprised it is still a bit vacant from the New Year’s resolution folks. You should feel great that you are consistently there.

Lexxiss/Debbie - sometimes that darn emotional eating gets the better of us. Hop right back on your plan and you will be OK. Credit for planning to take your Beck book/stuff for your trip.

Maryann - those darn ghosts from the past - yes, they can pop up and haunt you. Credit for fighting the ghost and feeling accomplished. Wonderful.

Futurefitchick - credit for having a plan when going to a party where you have no idea what the food will be. I am so impressed with many of your credits - especially feeling fullness, reading cards twice, & slow eating/enjoying each bite. Carry on!

Gardener-joy - sorry the switch in restaurants tripped you up. However, it’s a credit for learn something from the experience for the future.

Onebyone - great to get all those boxes. You have a wonderful list of credits! Awesome… be proud. You said: . credit for persistence... now need to ouple that with patience. I have a similar quote under my ticker by Hal Borland- "Knowing trees, I understand the meaning of patience. Knowing grass, I can appreciate persistence." So glad for your lower number on the scale. YAY

Newlifestyle - credit for your walk and fruit at McDonalds. I don't think they care what you bring it for the most part. (well, maybe a bucket of KFC - LOL)

MOvingon - sugar withdrawal might give you a headache. Credit to almost being at your five pound goal. I think a charm for your charm bracelet is a wonderful reward.

seadwaters - story to here that your cold and all that goes with it are hanging on. Many credits indeed. I will let your mindfullness of fork down instire me to do so.

Have a great day!

01-08-2011, 01:23 PM
There was a lot of snow across the country yesterday, apparently, since it seems about half the people reporting in here are mentioning it. We had some pretty moments of fluffy flakes during the day yesterday, but it didn't stick until after sundown, so there's only a dusting on the grass. Roads are clear. My kind of snow storm.

WI: +0.45kg, Exercise: +45* 290/1300 minutes for January, Food: 70%op, Read my Advantages and Responses: yes

BillBlueEyes: LOL at winter almost over on January 8 in Boston!

01-08-2011, 02:15 PM
Coaches/Buddies, last night went somewhat on plan. I failed at my commitment to you to have just 2 bites of sweets (chocolate fountain did me in). I did get my 1 cup of vegetables and avoided snack food. I had one drink and stuck to tonic water the rest of the night. The party was much more fun than I ever expected. It was for a software companies so they had driving games on 15í displays, Rock Band, and picture stations where you could make music videos with your head put on a dancing body, photo booths, and flip book stations. It was pretty elaborate and Iím glad we went. We ended up sitting with the VP of the division Ė he knows pretty much all of his employee names (~300 people!). Quite a storyteller too.

Today we are headed to watch a friend dance Sugarplum in The Nutcracker. I am so excited! Also, I cleaned off all of the clutter off of our breakfast room table so we donít have to eat in front of the TV. Yay!

Todayís Essentials:
Weigh-in: 0 lbs.
Read Advantage Cards two times: yes
Read Response Cards at least two times: yes
Ate slowly, sitting down, noticing every bite: yes, even at the party
Gave myself credit when I engaged in helpful eating behaviors: yes
Did spontaneous exercise: yes
Did planned exercise: yes Ė twice!
Wrote out food plan for tomorrow: yes
Tracked todayís food: not yet
Left food on my plate: no
Ate only to normal fullness: yes
Identified and responded to a self-deluding thought: no

BeverlyJoy, great job using your resistance techniques two times and avoiding B&J. Thank you for your encouragement.

BillBlueEyes, I laughed at the seed catalogs!

GardenerJoy, great job on the increased exercise for the month.

Lexxiss, doing cartwheels for you that you let everyone else ride out their own emotional roller coaster. Have a wonderful, relaxing, and inspiring trip!

maryann, thanks for sharing your ski/eating lesson. I need to practice that one too. Thanks!

M0vinon, canít wait to see your success and hear about your next charm!!

Onebyone, I am really excited for you on your decluttering progress! Great job on the loss.

01-08-2011, 05:51 PM
Hello everyone.
It was a very busy day for me today. I have been eating OP all day. Yeah.
We are going to Disney World in two weeks, does any one know where the best places to eat at the park are. Any suggestions on what I should avoid. I know we will be doing a lot of walking so that should be good. It was really cold here today and I wanted to eat, it seems whenever I am tired or cold I want food. It is a comfort thing I am sure. I hope you all have a wonderful day.
Thank you for being here and all of your support.
Take Care

01-08-2011, 06:49 PM
Home again Home again , jiggety jig. Finally got back home today. I am tired but felt very satisifed - until the mail had the second rejection notice for my MFA applications. The floor fell out from under me and suddenly I am a failure. Plus I am embarassed because family and friends know I applied and now I am convinced that I will not be accepted anywhere ( 5 applications still out there.) Suddenly I am feeling very sad. At least I am not hungry at this point. So I will write and sit in the feelings. Movingon talked about re framing. Maybe I'll do some of that. Beverleyjoy wrote about puttering, maybe I'll do some of that. My family is healthy, I am not out in any snow gardenerjoy chatted about. I have a job and support to continue growing as a person maybe it won't be with an MFA but it will be in some direction. So, no being overwhelmed by the fear (onebyone) talks about.
FFChick: Yesterday's BEck day was on cleaning my environment. I know it is a huge step forward.
BBE: Can't swing with the Indian food. Good friends of ours are Punjabi and they make "white somozas" with very little spice in them just for me.
Lexxiss: happy traveling. glad you're bringing all your Beck with you. It really helps me to keep the tools close.
Newlifestyle: I went to DisneyLAND in Nov. and it really helped me to pack two meals in my purse (PBJ, Powerbars, Sliced Apples, Cheesesticks) so that I was only eating one meal out a day. Two meals at a restaurant is too much for me.

01-09-2011, 04:25 AM
Hi Coaches
I am late checking in today and didn't get here yesterday

I am currently obsessing over family history. Yesterday I was on the phone and accidentally started to track my g/grandfather with some success which led to a weekend of computer searching - my last weekend on leave. He was something of a black sheep and we knew little about him. Anyway I have been staying on plan, practising mindful eating once a day and generally trying to enjoy this last weekend. But I have decided I will work at home tomorrow - too sick to travel down and I have now lost my voice! Shouldn't really share this cold with anyone. I have lost a lot of the Christmas weight / fluid so that is great and I am down 5# this week - soI get one beastie back

- Stayed within my food plan - yes
- Measured all my food - somewhat
- Logged food - no
- Developed food plan for today- yes
- Sat down to eat - yes
- Ate mindfully and enjoyed every bite - for one meal
- Recognised hunger / desire / craving - still struggling
- I stopped eating when satisfied - no, finished my plate
- Drank water - yes
- Checked in - yes
- Weighed myself - yes
- Read advantage cards - yes
- Read response cards - yes
- Read Beck - no
- Did planned exercise - no
- Incidental exercise - no

Have a great day

01-09-2011, 07:01 AM
Diet Coaches/Buddies - Was so happy thinking of spicy foods from the previous evening, that DW and I walked to dinner, in the light snow fall, to a small Indian restaurant that just opened a week ago. Ate mindfully (enough) and brought home half of my meal; CREDIT moi. Split a Mango lassi (fruit drink that includes yogurt) - just pure joy.

Exercise was hauling some de-cluttering to Good Will; CREDIT moi for the de-cluttering. Minor CREDIT moi for the lifting of boxes.

onebyone - Yep, Kudos indeed for another load of de-cluttering gone to their next life. I have to keep reminding myself of the "next life" part in order to let go of, for example, a new, never used, skate board that was purchased for one of the kids a decade ago. And Kudos also for identifying your feelings about your scale readings so that you can honor them and then shift in your newer feelings per your Advantages.

FutureFitChick - Congrats to your friend for landing the choice role of Sugarplum. Yay for a party turning out to be more fun than expected.

Joy (gardenerjoy) - Yep, light snow is the way to go. We should explain this to our friends in Minnesota and Canada - they might not have thought of that, LOL. I'm slogging a bit through V. (note that's I'm now, properly, adding the period after V, as does the author). Finding it hard to know if the plot is developing in a way that I don't yet understand or if I'm reading one more amazingly detailed vignette dropped in like a short story.

Beverlyjoy - Yay for noting that your draw to Ben and Jerry's was "craving/desire" and not hunger.

Cheryl (Seadwaters) - Congrats for "get one beastie back" - a thrill even if it was water gained/water lost. This ancestor business can be compelling. I recently learned about a "Black Irish" relative that had never been mentioned in my childhood. Was intrigued to learn that the term "Black Irish" is used in many ways; in my family, it was used like black sheep although sometimes it refers to Irishmen of darker skin.

Ann (Newlifestyle) - One memory I have from Disney World from 20 years ago is that food isn't constantly pushed as other theme parks do. Interesting to note that "tired or cold" calls for food - the universal answer to any feeling.

maryann - Ouch for the emotional hit of any rejection. Sending supportive thoughts so that you can remember that you expected a bunch of rejections; like marriage, you only want one acceptance. [Yay for samosa's despite being a fried thing.]

Readers - chapter 1
Begin a New Way of Life

By following my plan, you will lose excess weight - and not just temporarily (for swimsuit season, a reunion, a wedding). Instead, you will lose it for life. And won't it be wonderful when you finally, really and truly, feel in control of your food choices, exercise habits, and weight?

The Complete Beck Diet for Life, pg 14.

01-09-2011, 08:00 AM
:wave: I tried to log on last night to no avail. I also got some much needed rest. We're travelling today so I need to get packing. We're headed West, but need to make a trip East first to return library books and meet a cousin for brunch. I will be mindful at brunch (salad first) with no off plan food.

01-09-2011, 10:35 AM
Hello everyone!
I am new to this forum. I began using the Beck Diet before the holidays, with some success! I maintained through the holidays, but didn't focus on losing. I am committed to start losing again, and stumbled on this Forum through a Google search looking for some supportive information.

My challenges are routine exercise and after dinner snacking. In general I stick to my plan during the day, but get derailed in the evening. I've never found an exercise routine that I love, so that's been a challenge.

I hope to use this Forum for daily support and motivation- sounds like there's some hard work going on out there!

01-09-2011, 11:13 AM

I am so excited! We're off to see the cottage-y place for rent today. We should see it late afternoon. The landlord lives next door so I'll have to have my radar on high to see if that's workable. He called this morning and talked to DH (good) and it's all a go. He did send me extra pics and one email consisted of a boat his friend painted for him to look likme clouds in the sky, and his own personal project: a mobile hot tub that he's fitted onto the back of an old truck into which he put loads of mr. bubbles that trail off into the air and onto the street as he drives by. As DH said "he sounds like quite the character".


did my watp workout - 1 mile
planning for today and tomorrow
weighed in: 278.2

01-09-2011, 11:38 AM
I'm going to try some exercises over the next few days to help myself be more aware of my feelings. They are from The 3-Day Solution Plan by Laurel Mellin. I'm not doing the full-blown 3-Day schedule, although I like it. It includes making sure that you get in meaningful work, personal contact, and relaxation time along with the more conventional diet and exercise. I was finding it difficult to get myself to do it at all at once so I decided to do just the piece that I most need to see a change in right now.

WI: +0.1kg, Exercise: +45* 335/1300 minutes for January, Food: 70%op, Read my Advantages and Responses: yes

Beverlyjoy: good job designing a strategy that would keep you out of Ben & Jerry's!

FutureFitChick: LOL. A chocolate fountain would likely do me in, too! Glad you had fun!

Newlifestyle: I've always lost weight at Disney World simply by maximizing walking and veggies. All but the very smallest food outlets have healthy options. Mostly I find Disney World one huge distraction from food. As long as you keep mostly away from the notion of "food as celebration", an intuitive approach works pretty well. And there are plenty of other ways to celebrate life at Disney World!

seadwaters: yay for an obsession that is not distracting you away from your food plan!

BillBlueEyes: the Indian food sounds yummy! I hope V. finds its plot somewhere along the line.

Lexxiss: good plan for brunch!

ChefJoona: welcome! Many of us struggle with after dinner snacking. I've had some success with mentally "closing the kitchen" after supper. At other times, making a food plan that includes an after dinner snack and then following it precisely has worked quite well.

onebyone: I hope the cottage works out! Yay for the exercise!

maryann: bummer about the MFA, but good job feeling the feeling and thinking your way through to rejecting fear (and overeating) as a response.

01-09-2011, 12:40 PM
Last of vacation for me. It is really amazing to consider I have three weeks off. Our school adopted the schedule to encourage better attendance from the kids who travel to Mexico during the holidays. I do not take for granted the amount of holidays my schedule allows. Many of my friends are 9 - 5 'ers. Nonetheless, structure is important and I think it will be a good thing to get back to work. Always the day before I go back I start having teacher dreams and anxieties - can't control the class, get lost going to my room, etc... it is really crazy. I don't want to forget today in future worries. I have a whole Sunday with my family. My hope is that it will not get lost. I was interested in what gardernerjoy was working on: meaningful work ( I definitely have that since not many people can or want teach 8th grade); personal contact (taking down the Xmas stuff with my boys); and relaxation (lots of skiiing, shopping etc...) So if you think about it, I have it all. Now, how do I FEEL that. Hmmmm. always the problem. Well, I begin by "acting as if", writing down my food, exercising, smiling, puttering, etc.... It is the unrelated actions both self-caring and self-less that get me out of myself and let me breathe.
Credit: OP last nite despite feeling the rejection letter. Miracle.
Welcome to ChefJonna. As you can tell by my post, the program for me is facing the fear that has been covered up by overeating for 35 years so that I may grow. It really, truly works. Congrats on you journey.
SeadWaters: congrats on your weightloss.
BBE: Thanks for reminding me I only want the one, right acceptance.
Lexxiss: Glad you got some rest. I am a new person when I am recharged.
Onebyone: I always like the sound of a "cottage" no matter where it is.

01-09-2011, 12:46 PM
Coaches/Buddies, yesterday started out great, but finished with unplanned pizza. I slept in yesterday which threw my whole food plan off. I stuck with the breakfast plan and had forgotten to soak beans for dinner. My husband wanted pizza for dinner, so thatís what I did. Not a good way to handle things!

Todayís Essentials:
Weigh-in: +2 lbs.
Read Advantage Cards two times: no
Read Response Cards at least two times: no
Ate slowly, sitting down, noticing every bite: no, watched a very sad football game
Gave myself credit when I engaged in helpful eating behaviors: yes
Did spontaneous exercise: no
Did planned exercise: no
Wrote out food plan for tomorrow: yes, but I need to update it
Tracked todayís food: not yet
Left food on my plate: not at breakfast, yes on snack, yes on dinner, no on lunch
Ate only to normal fullness: no, overate at dinner
Identified and responded to a self-deluding thought: no

BillBlueEyes, great job with the walking to dinner and sharing your lassi. Someday weíll live in a walkable neighborhood!!!

ChefJoona, WELCOME! I hope you find this group as amazingly supportive and encouraging as I have. Great job on the -13 pounds!

GardenerJoy, eight pounds! I canít believe you are only eight pounds away from GóOóAóL!!!!! Is the Mellin book more of a diet and exercise plan or a life plan book?

Lexxiss, great job planning ahead with your travelling today!

maryann, oh, Iím so sorry about the MFA admission. That is so hard because you feel like you are letting everyone down. Iím have that problem too Ė celebrate with everyone my successes but Iím supposed to carry the weight of my failures by myself. You will find your way to what you are supposed to do, I promise! I hope you enjoy the benefits of routine with returning to school schedule.

Newlifestyle, I hope you have an amazing time at Disney!

Onebyone, hope the home hunting went well for you today!

Seadwaters, Iím so sorry you are still feeling sick Ė summer colds are the worst! I know that being overweight leads to increased inflammation an increase in immune responses in general. Iíve wondered if that is why it takes me so long to get over colds and flu viruses compared to others. It is so frustrating! Sending you virtual vegetable broth soup, vitamins, and fluids! Great job staying on plan!

01-09-2011, 03:03 PM
Hi Beckfolks, coaches, friends - yesterday was OK. I actually didn’t eat ‘enough’ (was under my usual amount) Had a tummy ache starting in the afternoon and food didn’t really look very good. However, I still ‘wanted’ to eat - because I love to eat. My/our crazy life with food. I think it’s my bombardment of veggies of late, maybe. Just not used to that much.

I did have many credits:
Exercise (before the tummy ache) stretches and strengthening
Lots of water
Wrote down all my food
Read arc/rc, Beck
Ate seated only
Left a bite
Wrote in my journal
No seconds

Futurefitchick - the pizza incident and the chocolate fountain are over. Hop back on your plan and you will be OK. Glad you had a good time at the party.

Maryann - I agree - having a routine can be helpful. I hope you are enjoying your family this nice Sunday. I am glad your letter didn’t cause you to over eat. Credit. You have other chances. I wish for you the best result.

Gardener-joy - I am intrigued with your 3-day Solution plans. I hope it goes well. Keep us posted. I believe that any do with some relaxation techniques always bring positive results for the whole day.

Onebyone - SO exciting to get to see the cottage. I hope it’s what you are hoping for. Credit for your workout!

Chefjoona - WELCOME!! So glad you found this forum. Folks here are helpful, supportive and friendly. Dr. Beck has a good blueprint for learning to live healthfully with food.

Lexxiss/Debbie - I wish you safe travel. Good planning to you. Enjoy your trip.

New lifestyle - our family is going to Disney in February. I’ll be anxious to hear about your trip. Credit for staying OP!

Billbe - Credit for walking to the restaurant! Nice to save half of the meal for the next day, too. Yes, indeed - credit for decluttering.

Seadwaters - I am doing a five pound loss happy dance for you! Wonderful. It’s fun to learn about our family from way back when. You said: Anyway I have been staying on plan, practising mindful eating once a day and generally trying to enjoy this last weekend. Good credits. I hope you enjoy this last weekend.

Have a good day.

01-09-2011, 04:51 PM
Hello everyone. It is so nice to see all these posts. So much supportive information. Thank you all.
In case I haven't mentioned. I appreciate you all.
Also thanks for the ideas with Disney. I love walking so it should be fun. I should use walking as my celebration, not food.
Have a wonderful day.

01-09-2011, 05:44 PM
Hi Coaches
This mindful eating business is challenging. As I try to focus on eating, or what I am about to eat, or its history and provenance, I find my mind skitters away to all the other things that have priority. And sometimes the more I focus on it and enjoy it, it makes me want more! Trying to recognise whether I am satisfied or hungry or just desiring the comfort of more food is going to be an ongoing task. However the behaviours are spreading to the other meals where I donít consciously practice it and where I might be in front of the TV. I have done most of my decluttering but now I have piles of books to find a new home for, plus a computer that I am afraid to put out as I canít remember if I cleaned the hard disk and whether it presents a security risk! Will be difficult to junk a pile of VHS videos but they have to go.

I am a little better this morning which is hopeful given I Ďwantí to get back to working today. It will be good to have the structure of work again - a focus for planning and logging

BeverlyJoy - Hope the tummy settles - but it will get used to lots of veggies. Change of diet can create weird effects. Yep - no matter how full I can still want just a little more!
BillBlueEyes - Mango lassi is good! Pure joy indeed. I am so impressed with bringing home half the meal
ChefJoona - Welcome! Credit for maintaining over the holidays. This is the place to be
FutureFitChick - Sounds like your party went well - yay for moving on from the chocolate fountain. Well done with the table clutter - I had to do that to set myself a place to eat. Ouch for unplanned pizza and DHs who want to eat it! I donít usually get colds - but yes there are weird immune and inflammatory responses that could be related to weight
GardenerJoy - Hope you find the balance you are looking for - sounds like something I should look at!
Debbie R(Lexxiss) - Yay for much needed rest - hope your trip goes well
Maryann - Enjoy your return to work. Your attitude Ďsoundsí sustaining. I am not sure what an MFA application is but I can feel for your disappointment. Credit for staying on plan despite feeling rejected.
Onebyone - Thinking of you today as you look at your cottage and lake - hope it is just what you need. Sounds exotic

- Stayed within my food plan - yes
- Measured all my food - yes
- Logged food - no
- Developed food plan for today- yes and made lunch
- Sat down to eat - yes
- Ate mindfully and enjoyed every bite - working on it
- Recognised hunger / desire / craving - focusing on it
- I stopped eating when satisfied - finished plate!
- Drank water - yes
- Checked in - yes
- Weighed myself - yes
- Read advantage cards - no
- Read response cards - no
- Read Beck - yes
- Did planned exercise - no
- Incidental exercise - no unless you count lots of typing

Have a great day

01-09-2011, 06:35 PM
Thank you for all the Welcomes, and I love the hint for "closing the kitchen" after dinner or planning for an after dinner snack gardenerjoy!

01-09-2011, 06:42 PM
hello Everyone!!!

Ruthxxx- waving hello. Love pea soup!!

maryblu-food porn- :devil::devil::devil: :D:D:D

M0vingon-hope you get that goal soon!!! Love your idea about buying a charm for your reward.

BillBlueEyes- your evening out sounds wonderful and huge credit for brining home half your meal.

Lexxiss-enjoy your trip!!

ChefJoona- welcome to you.

onebyone- so excited for you. Hope the cottage is awesome. You are doing so great!!

gardenerjoy-will be googling the 3 Day Solution Plan. Keep us posted.

maryann-hope your first day back goes well. I really admire anyone who can tackle grade eighters.

FutureFitChick-boo to unplanned pizza. Moving on with you because I ate pizza yesterday too.

Beverlyjoy- hope your stomach is feeling better. Nice list of credits and it looks like you are keeping up with your meditation.

Newlifestyle-have a wonderful time at Disney World and bring lots of healthy snacks so you don't have to think about anything but having fun. Love your story about eating the tangerine in McDonald's.

seadwaters-hi there Cheryl. Glad to hear you are feeling a bit better. You are so right about the challenge of mindful eating. I rebel against it often. Your list of credits has been really impressive.

Love your quote from Thich Nhat Hanh: "There are some people who eat an orange but don't really eat it. They eat their sorrow, fear, anger, past, and future. They are not really present, with body and mind united." That is me.

For me--Thursday, Friday and Saturday not so great. I am the human roller coaster.

Credit today for

:flow1: weighing in
:flow1: checking in here
:flow1: eating healthy and on plan
:flow1: packing lunch for tomorrow
:flow1: did weights
:flow1: walked 30 minutes with mom
:flow1: read advantage and response cards

Hoping my plan for the week keeps me on track.


01-09-2011, 08:14 PM
Hi Everyone!

I missed posting yesterday :( I took a muscle relaxant last night and passed out before I had time to post. Had a great sleep, though!

Yesterday and today have been the same- I've been more flexible with my eating plan than is good for me. I feel more likely to turn to old habits if I don't stick with my planned meals and times. I'm trying not to be too rigid, but I don't want to revert either.

I'm still doing all the steps- and I am now officially ok to move to stage 2 and start with the beck eating plan. Honestly, it's no different than what I have been eating already with the exception of being more calories than my average right now. That scares me because it is too easy to start with the old justifications (i.e.: I can have an extra priece of chocolate because all of my planned food added up to only 1500 calories today and I'm allowed 1800). That thinking drags me down fast! So I'm sticking with what I've been doing and eating.

I'm still not at my goal (boo!) but my hormones are all over the place and I'm attributing it to that. I'll get there- eventually!

01-09-2011, 09:42 PM
I lost six pounds :carrot: Of course, I think my scale might be off. It is a WW scale, but if I stand on it more than once, it comes out a bit differently each time. I just took the heaviest weight and counted that. I do feel that I have lost.

Sorry no personals, this is a quick drive by, I actually haven't been on this site all weekend.

Oh yeah, the reason I posted, to record credits.

I only ate one cookie when my DD and I baked (I had her take the rest in a ziplock upstairs)
I have recorded everything I ate in WW online
Even though life has been hard, I have been OP

01-09-2011, 10:47 PM
A quick check in tonight. We made it to our destination and are getting settled in. Big storms in Colorado tonight. Apparently I've stuck around long enough for a few skills to settle in. I poured my first dishsoap on something and pitched it in the compost (leftover velveta cheese dip). Thanks, Beverlyjoy, and I'm having an orange instead of ice cream for dessert. (thx BBE)

Another day thinking of Beck skills. I brought my books and am hoping my cards are in my tote.

See ya'll tomorrow.

Nature Girl
01-10-2011, 12:58 AM
So I was looking forward to the structure of work but instead work was scattershot and unfocused just like vacation had been and I got a cold besides so all week I barely made it through the day and went home & collapsed. No planning, no working out, no energy. Bleah. Today we had a fondue party with my brothers and their families from across the state--fun and very busy-- the cheese fondue was tempting but I don't think I did too bad due to that hostess issue that someone talked about around Thanksgiving; I really never sat down the whole time they were here and did eat some cheese fondue and chocolate fountain (oops, did I remember to mention/admit that? :o) but it couldn't have been to much in the chaos.
So after a breather after everybody left tonight, I sat down and restructured my planning form and then planned three days of meals for this week; actually four really because Thursday's dinner is set and breakfast/lunch is easy. I also made a shopping list and packed my 'gym clothes' ( I feel like a 4th grader when I say that :)) so I'm ready to hit the road tomorrow; over to the rec center at 3:00 and then to the store for ingredients for the rest of the week.
I really am ready to get back on the wagon first thing tomorrow and focus, focus, focus.

01-10-2011, 07:05 AM
:welcome: ChefJoona :welcome:

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

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

Neat that you found this Beck forum on 3 Fat Chicks by googling for support information.

01-10-2011, 07:15 AM
Diet Coaches/Buddies - Major breakthrough by finally fixing the problem causing DW's computer to run very s..l..o..w..l..y. After hours of trying different spyware scans, disk repair scans, dumping cookies, and dumping every temporary file imaginable, I finally found the piece of the Windows Operating System that had become corrupted and replaced that. Problem fixed. CREDIT moi.

Howsomever, I dealt with the tension by nibbling tree nuts - good, healthy, tree nuts they were, but off-plan, high calorie tree nuts. Ouch. Ouch. Ouch. I thought I had enough Beck under my belt to avoid that. So, I actually look forward to a structured day at work followed by gym to screw my head back in its socket.

onebyone - Now I don't know if I'm more excited about hearing about your cottage or the character who owns it. I like the use of "cottage" for the grand mansions of Newport, Rhode Island, as build by the wealthy New Yorkers of the last century.

FutureFitChick - Ouch for 59 minutes and 3 seconds of amazingly good football - sadly, followed by 57 seconds of legend making bad news for the Colts. I hope you burned up all the Jets good luck since now the Patriots face them this Sunday. Kudos for having a food plan for tomorrow.

CeeJay - Waving back to the "human roller coaster" who has already packed her lunch for tomorrow - good start on your week there.

Joy (gardenerjoy) - Good luck going after your feelings using the Laurel Mellin book.

Beverlyjoy - Ouch for the tummy ache and the confusing bombardment of foods.

Cheryl (Seadwaters) - Piles of books to go is worthy of Kudos. This recognizing hunger and satisfied are likely to be lifelong challenges.

Debbie (Lexxiss) - Yay for sticking to your Beck skills. If you have any dish soap left, kindly bring it by here and hit my jar of tree nuts, LOL.

Ann (Newlifestyle) - Now that's an idea, "walking as my celebration."

Nature Girl - Yay for "focus, focus, focus." Sounds to me like you did a good job when surrounded with fondue and more chaos than in a classroom.

maryann - Hats off to one who teaches those bags of raging hormones of the eighth grade. Neat to use your "acting as if" strategy to get your head working straight.

BelovedK - It's a big deal to have only one cookie after baking them with you DD; Kudos for that and Kudos for remembering to give yourself credit for it.

Cindy (M0vingon) - Congrats for moving on to Stage 2 of the Beck plan. Seems like the right attitude with, "I'll get there- eventually!"

ChefJoona - Smart to start with your Beck strategies just before the holidays - so much better than the usual vow to start after a month of indulging. Which of Dr. Beck's books are you reading?

Yep, I know about that evening syndrome. When I first started my journey some 5 years ago, one of my first changes was to go for a walk after I got home from work. Yes, it was some exercise, but more important for me, it broke up the cheese and crackers hour that was my routine. Evenings and routine exercise are challenges - good thing that there are Beck strategies to work those. Glad you've joined us.

Readers - chapter 1
Begin a New Way of Life

With the Beck Diet for Life Program, you will successfully overcome common dieting challenges. Many diets ignore or gloss over the difficulties of dieting. They allege that you will not experience deprivation, hunger, or cravings. You have undoubtedly found that these kinds of claims are false. While the eating plan in this book minimizes hunger, deprivation, and cravings, no diet can eliminate them entirely. But you will learn exactly what to do when you experience these uncomfortable feelings. You will overcome these problems, learn from them, and actually use them to your advantage to build confidence, control, and strength.

The Complete Beck Diet for Life, pg 14.

01-10-2011, 08:05 AM
Good morning all! I am looking forward to having a successful day!

I found the Beck program also through a Google search. I actually can't remember what I was originally searching for, but ended up on Amazon and ordered them right away. I have the Workbook and the original book (the two bright Pink ones).

I work with Behavior Therapies in my line of work and find them very helpful, so I was drawn to this CBT weight loss program.

I have my meals planned for the day, and might even attempt some exercise (this is the hardest for me) though I enjoyed 30 minutes of ice skating with friends yesterday (would have done it for longer, but we got to the rink with only 30 mins of public skating left).

Happy and Healthy day to all!!

01-10-2011, 10:22 AM
Happy Monday to all. Yesterday was mostly on track. I couldn't sleep and ate a little extra. I still think I was in the very tip top of my calorie range. whew... I used my resistance techniques to stop the extra eating. I m grateful.

Yesterday, I accomplished a few of my daily goals - wrote down my food, wrote in my journal, lots of water, stayed in calorie range (barely), left a bite and did some planning for the week. Today I will strive for including many more. I am pleased, however, I did some meditations five or six times in the past ten days.

I am happy/flabbergasted a bit. On January first I weighed myself and the scale said 218. (I got on three times - it was true) I was horrified, depressed, mad, shameful for my crazy eating from stress of life and the accessibility of the season. I felt this was unforgivable, then. I have been working my plan diligently since then. I got on the scale today and the scale said 209. (down 9 pounds) I am happy with this loss. I'd like to think a portion of it is weight and not just water, etc. I am almost back to my ticker. I've always changed my ticker, but - just can't face it now. But, I feel like I can breathe a little. I've been beside myself. But, feel a little hopeful again.

I always tell people to forgive themselves when they deviate from their plan and hop right back on it. However, I am having a hard time forgiving myself for my food last holiday season. It's very strange. I need to do this.

I have to help my mom with some things today and do lots of office work, etc.

new lifestyle - I love your idea of walking as a celebration at Disney!

Seadwaters - I, too, get distracted in my attempts for mindfulness and thinking about the food when I eat. I think we just have to keep practicing. I am so glad you are feeling some better. I would love to think of typing as incidental exercise. LOL

Ceejay - we all have roller coaster times. The key is to hop back on your plan and then do what you know helps and works. So nice to have thirty minute walk with your mom.

Moving/on - I understand how finding a good place between being totally rigid and not becoming nonchalant. For me - it’s best to stick close to my plan.

Belovedk - I am doing a happy dance for your weight loss. Credit for staying OP through the stress!

Lexxiss/Debbie - so glad to hear you have ‘landed’ in Colorado safely. I, too, am a huge proponent of the dish soap on tempting food. So glad some of the Beck techniques are often with you. YAY

Nature-girl - so sorry to hear of your cold - ugh. Credit for holding back on the amount of cheese and chocolate fondue. More credit for all your planning. I always say to plan, plan and plan some more. Carry on.

Billbe - so glad you conquered the computer problem! Those tree nuts sometimes get you. Hello - it happens. But, it’s a good idea to keep today structured.
Chefjoona - credit for your planning for the week. And your ice skating is a wonderful exercise!

Happy a great day, folks.

01-10-2011, 10:27 AM
Good morning everyone.
It is so cold here. I have decided to walk in the afternoon today. I have planned out my meals as I have realized it is planning that has kept me on track since I began my journey once again. I am also in awe how quickly the Beck strategies come back into play. Thanks for Beck.
The walking after work or any time for that matter will be a good strategy for me to try because it will stop me from being able to grab any snacks during idle times (for lack of a better word). I just find these postings have so much good info that I feel like a cat chasing shiny bobbles. (like, oh I should try that, oh that is such a great idea, etc)
I do hope everyone has a wonderful day and makes choices they feel good with.

Take Care

01-10-2011, 12:04 PM
Coaches/Buddies, last night went a little bit better and this morning was on plan. I didnít get as many Beck tasks done, but did spend some time in the pink book again.

Todayís Essentials:
Weigh-in: -2.5 lbs.
Read Advantage Cards two times: no
Read Response Cards at least two times: no
Ate slowly, sitting down, noticing every bite: yes
Gave myself credit when I engaged in helpful eating behaviors: yes
Did spontaneous exercise: yes Ė chose to walk 7 flights of stairs
Did planned exercise: no
Wrote out food plan for tomorrow: yes
Tracked todayís food: no
Left food on my plate: no
Ate only to normal fullness: yes
Identified and responded to a self-deluding thought: yes

BelovedK, congratulations on your loss and handling the cookies!

BeverlyJoy, thanks for the encouragement and Iím sorry youíve had a tummy ache. Thank goodness for successful resistance techniques! Congratulations for -9!

BillBlueEyes, bummer for the nuts! Those seem to be a weakness for you, as it is one of the few things you post about going off plan for. Iím confident in your Patriots impending victory!

ChefJoona, hope you are doing well! Great job getting ice skating in with friends.

CeeJay, hope you are doing well with your plan!

Lexxiss, happy vacation and Yay for dishsoap!

M0vinon, congratulations that youíve prepared yourself for the next step. Good luck!

Naturegirl, great job getting on track for the week!

Newlifestyle, great job continuing to work on your planning for Disney. Also, good job getting your walking plan in action.

Seadwaters, good job with decluttering and fantastic job with mindful eating. I love hearing about this from you. I am glad you are feeling a bit better.

01-10-2011, 12:34 PM
Hi Coaches

I'm here in my MIL room on her agonizingly s-l-o-w computer - it must be loaded to the gills with spyware crud - and I may be stuck here until Friday night. We simply do not have enough $ to send me home AND have enough $ for DH to drive to work this week.
A forced vacation is NOT what I wanted.
On top of this I am sad to report the cottage was a complete disaster. *sigh* The really sad thing to note was if this place was mine, as in if I owned it, I would be happy to move in and do the work required to bring it up to snuff, but as it is, DH and I are SEVERELY challenged when it comes to the housekeeping department and this place needs a complete scrub down floor to ceiling, walls need to be redone (which N the landlord said he would do) as the main wall is just tacked together from scrounged wood paneling circa 1972. The main rooms we saw in the jpgs were nice but the bedrooms are tiny. The kitchen is a wreck and the bathroom worse. Currently he has three renters sharing the place. he told us several times he's tired of that and wants one tenant. But at $1475/month he's just got to do more on his end. I'm sorry. I don't want to have to do all this work when I have to do all the work of getting moved only to arrive to more work and N seems tired. really really worn down by life. I don't even believe he'd do the dry walling/repairs and etc. I doubt he has the energy. On top of this, the location is at the end of a dead end. He lives in the cottage behind and I think his property is vertical-up from the lake-not horizontal so the "large side yards" are actually shared with the whole lane. Due to the original land deeds there is access to the water right through the cottage's front yard and side yard so there is no privacy and on top of that he said there is a bonfire which he "uses often" right next to the best part of the place: the large front windows.
So N wants access to the property too.
AND there's a sign specifically forbidding tent camping right beside the house so there goes a whole slew of summer plans for friends.
AND in between the two houses he's got a junkyard of interesting stuff but a junkyard no less. I can only imagine his reputation with the other cottages on that lane: transient tenants, hunks of junk, unkempt property. You can bet they won't look favorably on us and cut us no slack since we'd be associated with him.

Personally, I liked the guy. He's really worn down though and needs a hand. I can't give anyone a real hand these days and I certainly can't do that AND pay $1475. I can't do it.

I'll bet when we are finally in position to cast our lot on a property it will be some cottage on a lake. We were both completely let down and tried every which way to get it to be a yes in our heads but it's just not. :( It makes me feel I will never find my true home. Guess it's land of the megahousecomplexes again for me. ugh. No wonder I do art. I need to put my feelings into it ASAP. And if I am truly stuck here I am going to get DH to get me to the art store so I can buy a canvas and begin my next painting series. Maybe I can get some productive work in if I am forced to stay over.

Foodwise-coaches you were so with me last night. MIL made stir fry but DH won't eat that so he went to "a great burger place" and I went along. It's a 1950's drive-in style place with "authentic" (read: BIG) milkshakes. OMG I really wanted one & DH wanted to make me feel better and offered to get me one and I just said No. I had already had minor slip-ups all day and managed to create a big stomach ache that's still with me which is probably mostly tension and nothing else. Yesterday in the car I had some snacks from a bag and then read the bags calories 503 per bag! 503 for cheesy greasy air. I couldn't believe it. DH consoled me by saying I only had 1/2 that. Ugh. NOT WORTH IT. MIL made lemon meringue pie and pushed pushed pushed food at me. I had a slice. That was ok with me but then I picked up three (in total) little round doughy cinnamony pastries she made with a french name that she told me translates into "nun's farts". Great. (MIL also gets riotous guffaws from the old "pull-the-finger" trick. Luckily for me she does this only with her own offspring to DH's eternal dismay. TMI I know coaches but I gotta get it out!!!!).

Also, on the way up we stopped in to see SIL new house and I was less than impressed and when talking about my observations/feelings DH got very defensive. Sheesh. Everyone says her place is "huge". Uh. It's not. DH put it down to my 3D challenged brain, which while true, is not the problem in this case. So, little natterings of tension everywhere with me right now. i am so irritated. And my MIL always wants to fix me or the problem or get a solution and I just like to mull things over and I need to talk them out but I don't want a solution. She's a doll, really she is and she is very kind and supportive and everything but when she tries to fix me I feel like I have to FIX HER. Awful. Moving here and interacting with her and establishing our real everyday relationship will be a challenge. I am going to severely disappoint her I can tell. It's awful.

So now that I have all that off my chest I am happy to report credit I had an OP breakfast and I put that $%^(@ng lemon meringue pie in the fridge so I don't see the #@!^&ng thing all day. Bad enough I am now COMPLETELY obsessed with eating it ALL. But I won't. Bad manners that! I have my WATP dvd with me so I can continue to do my daily walk and I am planning another walk outdoors in the beautiful sunshine. I have some journaling pages to get caught up on and this is an excellent opportunity for me to gain strength in the resistance muscle and to NOT use food to soothe myself hence the novel length post here. maybe I need some more RL friends to talk to so I don't burden you guys with this stuff so much. Oh well. I figure you've all been there, done that. You did help me not have a shake last night as I kept picturing sitting here reporting in that I didn't do it. That was powerful for me so thanks.

See ya later.

Oh yeah, one last thing, so my title for this post was the effort vs. the result. Okay so the effort I put into this whole cottage-may-be-my-dream-home-omg episode was massive. I threw myself in and let myself dream and get my hopes up without reservation. I NEVER allowed myself to do this before. It was burned out of me as a kid to be optimistic. I was always hedging my bets, always being cautious and always expecting the worst. I don't want to live like that. So I didn't do it, and then I got let down; really really let down.There is a complete parallel to staying OP and staying OP when the going gets rough. I MUST be optimistic and I MUST allow myself to dream and stay with the positive benefits of losing weight. If I am de-railed I don't stop--I keep going. Do I want to stay in the negativity? No. I have to find a way to believe in my original vision for myself, what I know to be true and bets for me and for my body. Disappointments and obstacles will always happen, no matter how well we plan, it's what we do when they come get us that matters. For today, I am not backing down. it is not in my best interest to stop being Op or to stop exercising or to stop trying to be healthier day by day. And I have to believe that even though I may not see it or feel it, changes are happening. This year I am choosing to go after being Op and being an active body who choose "health" over convenience, or someone else's feelings, or my own sloth. it's time to just do this. BTW coaches, DH mentioned that he noticed a guy in his office goes out for a walk during his lunch hour. DH said he may ask him if he can go along. DH LOVES to walk. I knew that if I started to take my health seriously DH would start too. Amazing how we influence each other but we all know that already. ;)

Have GREAT day coaches.

update: credit- did 1mi watp workout but I don't feel great so it was "low key" ... yay for allowing myself to moderate (instead of abandon altogether!) when needed.
I reached 10 miles walked today. Have no idea how far I'll "go" by the end of the month. maybe I should map it on google or something BBE maybe I'll walk to Boston :)

01-10-2011, 12:53 PM
Good morning everyone.
It is so cold here. I have decided to walk in the afternoon today. I have planned out my meals as I have realized it is planning that has kept me on track since I began my journey once again. I am also in awe how quickly the Beck strategies come back into play. Thanks for Beck.
The walking after work or any time for that matter will be a good strategy for me to try because it will stop me from being able to grab any snacks during idle times (for lack of a better word). I just find these postings have so much good info that I feel like a cat chasing shiny bobbles. (like, oh I should try that, oh that is such a great idea, etc)
I do hope everyone has a wonderful day and makes choices they feel good with.

Take Care

You are doing such great work. Just wanted to :cheer: you on! It's freezing cold here but I'll be out walking too... it'll just make us walk faster and therefore burn more calories both in keeping warm and moving our legs quickly :)

01-10-2011, 01:01 PM
We got back last night from DHís last WY LEAD seminar. It was a great program for DH, but itís good to have it over since it was a big time commitment. We both made some good friends through the program and will definitely be keeping in touch.

Food over the weekend was OK, but not great. I chose healthy options at meals, but did find myself nibbling unhealthy offered at breaks. Sometimes I was legitimately hungry and needed a snack, but mostly I was afraid I wouldnít have enough to eat at the next meal. I realized that one of the biggest challenges is eating well when I donít have control over food choices. Iím not sure how to deal with that one but will give it some thoughts. Iím looking for suggestions.

I didnít get much exerciseólots of sitting in conferences. And just when roads were beginning to clear enough to do a bit of running (with walking over slick spots), we came home to snow and cold temps. So more indoor exercise.

Just a few personals today while I try to catch up.

Welcome ChefJoona! Kudos for maintaining over the holidays and recommitting to weight loss now that things have slowed. Iím looking forward to getting to know you.

Maryann, sending you a hug after dealing with rejection letters. I got my share of rejection letters when I was applying for grad school and understand how heart wrenching it is. Itís just a tough market. Crossing my fingers on the 5 applications still out there!

Onebyone, Sorry to hear the cottage won't be working out. Best of luck dealing with all the challenges of a forced vacation. I know it's frustrating, but you can do it!

Seadwaters, thank you for the Thich Nhat Hanh quote. I find it so motivating to see the psychological/spiritual implications that my eating patterns have. Glad to see that you are slowly on the mend and are able to work from home so you can continue to recover.

BillBE, all your talk of Indian food has made me want some. Iíll have to have Dahl sometime this week. Those warm spices are just what we need now that temps are dropping again!

FutureFitChick, thank you for the idea to limit personals after a break. I have a hard time catching up when Iíve been gone. Kudos for dealing sanely with a disappointing weigh-in after your ski trip and it looks like you are rewarded with the scale returning to normal.

Newlifestyle, kudos for planning a walk in cold weather. Winter is a tough time to exercise consistently. Yep, planning is such a powerful tool. Great job getting back into the Beck saddle so quickly.

Beverlyjoy, hugs while you continue to deal with negative emotions following a tough holiday season. But look at how great you are doing now! And youíre hard work is showing up on the scale.

Nature girl, ouch for work schedule continuing to be scattershot. Great job sitting down and getting a plan in place.

Lexxis, hope youíre surviving the storms OK! It looked like CO was going to be hit pretty hard. Kudos for tossing out food you donít need.

01-10-2011, 02:33 PM
Running late today. The cleaning crew contacted me at the last minute to see if they could come a day early due to the snow prediction tonight and tomorrow. They wouldn't make it up the driveway tomorrow. It's going to be so cold on Wednesday and Thursday, that we may not shovel out until Friday! But my house is clean and I made a last minute run to the grocery and the library (books being at least as important as food if we're to be snowed in all week).

WI: -0.1kg, Exercise: +0* 335/1300 minutes for January, Food: %op, Read my Advantages and Responses: yes

Shepherdess: what works for me in those situations where I have no control of food choices is packing some food of my own. If I know there's something in my room that I can eat, I will more confidently skip things that I should skip, knowing that I can always eat the nuts or yogurt or whatever in my room. I'll often pack "healthy" snack bars that aren't normally on my plan but are often better than the alternatives when I'm traveling. It ends up being a kind of treat, but not too overboard.

onebyone: I loved your long story and all the ins and outs of your decision -- which sounds to me absolutely right. I think its great for you to share all that here rather than real life friends anyway. I'm sure you'll find a good enough place for now. It sounds like maybe looking for something not too convenient to MIL would be best? One thing that has started to help me with that sort of disappointment is to be grateful for the amount of fun I had considering that option -- like the time I was sure I wanted a Newfoundland dog until my allergies reared up and it was clear that I really couldn't have one. But I still have fond memories of the month when I fantasized about it.

FutureFitChick: glad things are going better!

01-10-2011, 08:39 PM
Good day at work. There are definite benefits to being gainfully employed. It is a nice balance to have free time as well. I am grateful. At least that is my story today. Food OP. I am noticing a tendency to feel I have not had enough at the end of lunch and dinner. I tell myself to wait 20 mins and I will be full (always works) but I find myself looking in the direction of the cupboards and try to bargain/justify more food. No Choice. Day 10 of the Pink Book (second time thru) and it still makes a lot of sense to set simple goals like five pounds lost. I think this 5 pounds maybe the toughest to lose because it is the last so I am happy to have simple rules to follow.
FFChick: sounds like you have battled back from the unplanned pizza by pursuing the pink book. That book is really my favorite.
Beverlyjoy: I know I have told you this before, but I read your "left a little food on my plate" and think, "Why can't I do that?" it never occurs to me.
Seadwaters: Your "mindfulness" discussion struck a cord with the xmas gift I was given. Living Buddha, Living Christ then CEEjay pointed out your quote. AHH!! it all fits together. Mindful food really is a part of spiritual growth. I knew that.
Movingon: The cake for extra calories idea is something I really battle. If I eat candy, I know I won't lose in the long run because my body rebels and it sets the scene for weight gain.
BelovedK: Congrats on weightloss.
Lexxiss: very cute soap idea.
Naturegirl: One of the turning point Ideas I had early on was to always, always be prepared for exercise. I have gone to many a meeting sweating and mussed hair, but a much better attitude.
BBE: Glad you are back in the swing of things. You and those tree nuts.
onebyone: congrats on DH walking. I find real joy in watching my husband change his habits for the better because watching me.
Shepardess: it is always a tough question - What is legitmately hungry? I would think you would have to really be openminded with the little one hatching. Everything about my body habits changed.
gardenerjoy: I love the sound of "cleaning crew". I love that day.

01-10-2011, 09:04 PM
I am going to order this book tonight. I have to lose weight and in order to do so I must change my outlook on food and eating!

01-10-2011, 10:46 PM
Hi Coaches
Still at home but definitely improving - trying to work and get healthy. I made a healthy soup yesterday for lunches and I made extra for dinner last night to do me tonight so I am organised. I have a new (cheap) gadget which means I can turn photographic negatives into digital photos so all those negatives that are lying around will get the treatment and I can save them all to disk - including my parents which will preserve them. I looked at prices that companies charged and it was scary - mind you if time is a resource I am using a bit of it at night. Again I wish that keyboard work counted as incidental exercise! Regarding eating sitting down enjoying every bite, I found I just devoured my soup while reading all your posts - looks like dinner tonight will be the days practice session. Go into work tomorrow so need to be organised - especially as there is no backup because the canteen is closed

BelovedK - Yay for six pounds gone! You are doing well
BeverlyJoy - Yay for lost weight - take it and enjoy it! Credit for meditation and goals
BillBlueEyes - Computers cause much grief - how is a normal person to deal with problems like this where they donít have a geek on tap? They are enough to drive one to strong drink let alone tree nuts so sort of well done
ChefJoona - Good planning - hope you get to the exercise you want
FutureFitChick - Great spontaneous exercise - Iím impressed. And some really good credits as some of the harder ones
GardenerJoy - Yay for a clean house, provisions and books in order to be snowed in. Almost sounds like a good outcome
IslaAzure - WELCOME :welcome2:- you have come to the right place. Hope the book shows up soon
Debbie R(Lexxiss) - Hope the storms are OK. Well done with the dish soap - some food just has to be destroyed
Maryann - It is good to have a job you like isn't it. Yay for no choice in the face of sabotaging bargaining thoughts
Naturegirl - I sympathise with the cold and I agree - I always feel like I am getting ready for school when I pack my pack and my lunch and my treats. But hey - it works. Bit like if I want to clean in the morning - the evening before I move the chairs and put things up out of the way and then I have no choice! Credit for planning.
Ann (Newlifestyle) - Good thinking to walk during danger periods - I noticed that was one of BillBEís strategies. And such good planning happening
Onebyone - Glad you can share all your thoughts here - as appropriate here as to a RL person. So sorry about the house but it was fun while it lasted. Hope you do OK with the week away from home
Shepherdess - Travel food and eating - difficult. Taking food gets you so far but there is often not a lot you can take if there are limited facilities. I share the anxious thought that there might not be enough edible food later - especially when I was strictly vegetarian. GardenerJoyís suggestions are something I will use

- Stayed within my food plan - Yes
- Measured all my food - yes
- Logged food - yes
- Developed food plan for today- yes
- Sat down to eat - yes
- Ate mindfully and enjoyed every bite - not so far
- Recognised hunger / desire / craving - still at it
- I stopped eating when satisfied - ate it all
- Drank water - yes
- Checked in - yes
- Weighed myself - yes
- Read advantage cards - yes
- Read response cards - yes
- Read Beck - later
- Did planned exercise - no
- Incidental exercise - no

Have a great day

01-11-2011, 12:11 AM
Just a quick check in tonight.

Credit today for:

:D ate on plan- YAHOOOO
:D no sugar
:D drank lots of water
:D walked 30 minutes on my lunch break
:D weighed in
:D checked in with my coaches
:D read response and advantage cards
:D meditated
:D logged food
:D planned tomorrow and packed lunch.

In addition I have re-committed to really paying attention to a basic Beck skills that I have such a hard time with- eating slowly and mindfully and enjoying every bite. This is something I am determined to improve on and I did pretty well with this today.

Hope everyone has a great day tomorrow.


01-11-2011, 06:31 AM
:welcome: IslaAzure :welcome:

And, on the day of joining the site, :wel3fc:

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

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

01-11-2011, 06:32 AM
Diet Coaches/Buddies - It was a day without off-plan tree nuts; CREDIT moi. It feels pathetic to write that but I do, and do even though their challenge is on weekends. Gotta get it through my head that eating doesn't fix tension! It's worth reminding myself that I had to keep dipping into the jar because one fistful didn't make the tension go away. Other eating was also OP; CREDIT moi.

I suppose there were a few more people at my gym (CREDIT moi) - but not as many as I remember. I'm kinda fascinated with the apparent lack of the January surge so far. Oh yes, it's the day to tick my signature, so CREDIT moi for another month on my journey.

onebyone - Ouch for the disappointment of the cottage, with Monster Kudos for accepting its reality rather than marching into a situation that wasn't a fit for you. Kudos for seeing that your one mile of WATP was a success. Please do "walk to Boston" - if you arrived today you'd feel smug since my house is a chaotic mess with all our stuff in stacks and piles as we sort our de-cluttering, LOL.

FutureFitChick - Kudos for spending time reading the pink book; a little dose of Beck seems to help get the mind in the right frame. On Mondays while I work out at my gym, the background chatter is frequently Sunday football. But yesterday it wasn't football itself, but the mouth of the Jets' coach, LOL. That man draws the ire of our local lifters.

CeeJay - Yay for "eating slowly and mindfully and enjoying every bite" - with Kudos for forshadowing today's quote from Beck, LOL.

Joy (gardenerjoy) - LOL at the emergency run to the library before the snow storm. Yay for priorities in order.

Shepherdess - It helps me each time I reread the chapter in the pink book about Thinking Errors. I tend to also discover thoughts such as your "... afraid I wouldnít have enough to eat at the next meal." It's never true for me, but you have the reality of a carnivore culture choosing the foods available. My only thought is that you might consider carrying emergency rations - granola bars, trail mix, whatever - as mental emergency rations just to counter this thinking, even if you knew that you rarely needed them. Good luck wrestling that way of thinking.

Beverlyjoy - Congrats on the big scale jump to get back to the weight you know yourself to be. I note every day when you write "left a bite," kick myself for not having done that, think I oughta, then don't, and cycle again when I read your post the next morning. Keep it up - you may influence me yet, LOL.

Cheryl (Seadwaters) - Yay for home made soup to fight whatever ails. Kudos for creating order in your life by digitizing the old negatives. I'm setting the bit in my head to look for a way to do that; we have boxes and boxes of stuff calling to be put on DVD's. [You're right, everybody has to have a "geek on tap" or a home PC almost certainly grinds to a halt.]

Ann (Newlifestyle) - Ooooh .. nice image of learning the Beck strategies, "... like a cat chasing shiny bobbles."

maryann - Kudos for using your "wait 20 minutes" strategy. Love the image of looking toward the cupboards for more food.

ChefJoona - Yay for an open mind who googles for one thing, finds Beck, and comes on board. Serendipity wins again. It's a good start to be familiar with Behavior Therapies. I understand the challenge of finding your exercise plan. Walking worked for me until I built up the courage to poke my head inside a gym. Thirty minutes of ice skating is good exercise especially with friends.

IslaAzure - It's a head start for using the Beck strategies that you already have in mind "I must change my outlook on food and eating!" My take is that that's the big first hurdle. Which Beck book did your order?

Readers - chapter 1
How the Program Works

There are several essential parts of the Beck Diet for Life Program. It provides you with a well-balanced, healthy, enjoyable eating plan. But before you change what you eat, you learn important skills:

How to motivate yourself every day, make dieting a priority, give yourself credit, and cope with hunger and cravings
How to consistently use good eating habits: eating everything slowly, while sitting down and enjoying every bite
How to plan in advance what you are going to eat, monitor your eating as you go along, and stick with three meals and three snacks a day
You learn these skills as well as how to get yourself to practice them, day after day - even if you are tired, stressed, busy, or unmotivated. You learn how to exert self-control.

The Complete Beck Diet for Life, pg 14.

01-11-2011, 08:10 AM
Good morning!

I have to say it might take some time for me to get to know you all and begin to write more personal posts. I am so impressed with this Forum, and the honest support that exists here!

I exercised last night! I was feeling very resistent, but thinking of all of you, I got off the couch and played some active video games (that dance game you might have seen on TV) for about half an hour. I snuck in some spontaneous stair climbs throughout the day at work too.

I am encouraged by those of you who are walking outside in the cold. I live in chilly Vermont, and was walking regularly in the fall, but the winter and dark evenings ended that. Looking forward to the Spring to return to that. It is soo much easier for me to exercise outdoors.

I stuck to my planned meals yesterday, which helped immensely to avoid unplanned snacks.

Having a friend over for dinner tonight, which will take some will power to stay on track! I'm cooking though, which should make it easier.

Happy Tuesday :)

01-11-2011, 10:54 AM
We have about 4 inches of snow and still falling lightly. When it was first predicted, DH indicated a need to be prepared to stay in for the week, but the closer it got the more he talked about shoveling out today, so we'll see. I'm trying to be prepared either way but that makes for a sort of tension that isn't all that good for either my productivity or my willingness to eat on plan. Identifying the problem will help, there.

WI: -0.05kg, Exercise: +35* 370/1300 minutes for January, Food: 75%op, Read my Advantages and Responses: yes

Welcome IslaAzure!

ChefJoona: yay for doing your exercise!

BillBlueEyes: congrats on another month!

01-11-2011, 10:55 AM
Coaches/Buddies, yesterday ended badly Ė way over planned calories. I had unplanned snacking in the afternoon and then the dinner I planned ended up being higher in calories than I ever expected. I woke up this morning and had a blister under my gowearfit. Ouch! Iíve got to run so Iím not late for classÖ

Todayís Essentials:
Weigh-in: +.5 lbs.
Read Advantage Cards two times: yes
Read Response Cards at least two times: yes
Ate slowly, sitting down, noticing every bite: not off plan snack
Gave myself credit when I engaged in helpful eating behaviors: yes
Did spontaneous exercise: yes Ė lots of housework
Did planned exercise: no
Wrote out food plan for tomorrow: yes
Tracked todayís food: yes
Left food on my plate: no
Ate only to normal fullness: no
Identified and responded to a self-deluding thought: no

BillBlueEyes, congratulations for no off plan nuts and another successful month. You are an inspiration to us all! I laughed about the Jetsí coach. So true!

ChefJoona, great job with your on plan meals and your consideration of an exercise program.

CeeJay, great job with your recommitment!

GardenerJoy, glad to hear you are all prepared for the snow. It is coming down hard here in Indiana.

IslaAzure, welcome to the group! I think youíll find some amazing and supportive people here.

maryann, reading about you being on plan is inspiring. Thanks for sharing.

Onebyone, sorry to hear about the cottage. Good luck finding a new place.

Seadwaters, glad to hear you are feeling better! That is really great! What is the name of the product you are using to convert your negatives?

Shepherdess, break food at conferences is usually tough! Glad you are back home and can get back on track.

01-11-2011, 11:08 AM
Early morning at school. I tried to do too much the first day back so I am trying to pace myself today. OP yesterday and then it happened. Blick!!! unexplainable weight gain this morning - one pound. Oh Well. I know I did fine yesterday and for many days. If I had to chose between the last 6 pounds and freedom from food obsession I would pick freedom. and since I have had that this week, I have to let the rest go. I am sticking to my plan today, saying "easy does it" and take unrelated actions of self-caring and self - less-ness (getting out of self). I know this always leads me to success.
Keep on keeping on.

Nature Girl
01-11-2011, 11:43 AM
It was such a relief to have a plan yesterday; ate what I had planned and packed when it was time and didn't have to think about it other than that. Unfortunately, a box of crackers jumped in my cart at the store on the way home so I went a bit off plan, but didn't let it derail my healthy dinner.

I was way too stuffed up to breath heavily during exercise by the the end of the afternoon, so clothes are sitting in my office waiting patiently for this afternoon.I did intend to use the Nordic Trak upstairs as a backup plan, but DD's new kitten chose our pillows for her new litter box and by the time I got that situation taken care of, it was too late. Sometimes I let fake emergencies get in the way of exercise (poor me, I've got a hangnail, better rest!) but lately it seems like some larger time-suckers have interrupted my plans (pipes, poop, etc).

Another lightbulb moment actually last week when I was so disorganized with eating, etc and too tired to make good decisions: I've always resisted the plan a day or week ahead for meals because it seems to restrictive, but if I had planned ahead, it would have been one thing I could have relied on, one thing I didn't have to take extra energy to figure out. I may not have the energy to make good on the spot choices or plans, so if my food is planned and packed, success is a no brainer! I'm definitely writing this one down!

ChefJoona: welcome! I love being outside in the cold for exercise, but the daylight issue is the hard one, isn't it? I'm glad days are finally getting (incrementally) longer.

Shepherdess: why is it that conference food is always so bad for you???Especially break food. Memo to anyone who plans a workshop, conference, meeting etc: Step away from the dried up pastry baskets and order up some fresh fruit or vegie trays! Look around at the next event you're at and notice
how many people would probably do better with healthier choices!

Onebyone: bummer about the cottage; thank goodness you hadn't signed up long distance and been stuck dealing with it. My recommendation for your forced vacation: lots of long walks out of the house (even at a mall if you have to) and trips to a coffee house (that doesn't sell pastries) to do planning, writing, more house hunting; anything to keep yourself from being housebound with food that attacks.

I'm putting together today's lunch and reading posts during breakfast for inspiration; I'll try to squeeze in a few pages of Beck before I head out the door.

01-11-2011, 11:54 AM
I had a good OP day yesterday. My schedule was a little unusual since I had an afternoon Drís appointment and so I wound up having a planned snack of edamame while cooking dinner. It was eating while standing, but it was planned and measured out, so Iím OK with that. I got to hear the little heart beat at the appointment. It was reassuring. I have seen the little one in an ultrasound, but still occasionally have irrational thoughts like I might not really be pregnant and am just gaining weight for no reason. Itís crazy, but helps to get the occasional concrete reminder that there is someone in there.

Another cold day, so exercise was weights indoors. Looks like more indoor exercise for the next few days.

Gardenerjoy, yay for being prepared for the upcoming storm. If youíve got everything you need, snow days can be pretty nice! Ouch for the uncertainty itís bringing, but great job acknowledging it. Thanks for the tips on packing healthy food. Thatís not something thatís ever on my packing list, but it does make a lot of sense.

Maryann, I love your positive attitude for the first day back at work after a vacation! Great job continuing to tell yourself ďNo Choice!Ē Once you get into the habit of being firm, youíll probably find that desire to eat begins to diminish. I hate those unexplained weight gains, but itís just a temporary blip in the scale. Itíll go the right direction soon.

Welcome IslaAzure! Great job taking your first step into Beck! I hope you find it as helpful as the rest of us have. Youíre right that weight loss requires a change mentally.

Seadwaters, LOL at devouring soup while reading posts. I still multi-task when I eat and like you, itís often something Beck related. I donít know if that makes it better or worse. Kudos for getting organized and having meals prepared and ready to go.

CeeJay, cheers for another day OP! Great job recommitting to the basic Beck skills. Itís easy to let those skills fall by the wayside. I need to do a better job with some of those basics as well!

BillBE, congrats on ticking off another month of maintenance and thank you for continuing to inspire us all! Yay for a day without off plan tree nuts. They can be such a wonderful food, but are too easy to eat by the handful. Thanks for the tips on eating well on someone elseís schedule. I like the idea of keeping some snacks on hand because then I still have a sense of control.

ChefJoona, kudos for getting in exercise even though you didnít feel like it. I love outdoor exercise, but have a difficult time when temps drop and snow covers the ground. I hope the dance game keeps it fun! Best of luck staying OP with a dinner guest.

FutureFitChick, ouch for the blister and ouch for a day that ended up being more calories than you had intended. At least you stuck to your plan. You can look at yesterday as just some information and next time you plan that dinner, youíll be prepared.

01-11-2011, 12:37 PM
Nature Girl, sorry I missed your post. I love those "aha!" moments. Great job recognizing how much planning simplifies your life. I sometimes resist the planning, but it does make life easier! Yay for getting some exercise in even when planned exercise wasn't going to work out.

01-11-2011, 12:37 PM
Hi Coaches

several credits to note:

no seconds
no off plan snacking;this is a HOUSE FULL OF NIGHT TIME SNACKERS!!!
not sedentary = did watp 2mi this morning yay!
drinking my water
writing in my journal
planning my food as best I can
pie is limited to one slice at dinner - I hide it away otherwise
made a plan to keep busy and sane
did a 2mile watp dvd this morning

So I got DH to take me to the local art supply store. I bought a cheap set of paint, some brushes, charcoal to sketch out a drawing, and a large 30x40 canvas. Told DH's mom my plan for my painting. As a rule I rarely discuss my paintings when they are in progress, or int his case just a germ of an idea. It takes away some of that delicious creative energy. Anyway, she completely didn't get it after I described it and IT DIDN'T MAKE ME FEEL BAD OR QUESTION MYSELF. HA! big credit for some self-esteem here...

During the night I woke up with pieces of an artist statement composed in my head and the knowledge of what I was really going to paint. Another astronaut. I got up and wrote everything that came to me down. Thank you subconscious!:hug: I am ready to continue the astronaut series I started in 2008 during my 2nd year at art school. Yay! So thrilled.

We see a megatownhouseinacomplexoftownhouses tonight which is about 400m from DH's work according to google maps. 400m? That's close. I contacted a real estate agent who had an ad on kijiji saying she would find you a place to rent. She was prompt and had 3 choices but only two are suitable and only one is available to be seen tonight. It may not even be good as we have dear Caesar cat and often people don't rent to people with pets so we'll see. It's more about trying out eh agent and seeing if we want to hook up with her about finding us more places. unless this one works out. you just never know. Anyway I promised myself to use the time I am here and looks like that's happening. DH is also glad I am round so that's the added bonus.

have a great day coaches.

01-11-2011, 02:27 PM
Hi Beckfolks, coaches… Yesterday was mostly on plan. Last night my jaw joint nearly popped out and in - OUCH (this happens to me once in a while). I did eat some extra food as a reaction. (the worst thing you can do) I wish I could react to physical discomfort without food. I am working on it - I don’t use food every time. So, this morning I went to the store to get ‘soft’ stuff for the next week or so.

Before the jaw episode I had many credits: planned/measured/logged food, ate seated only, no seconds, leave a bite, exercise (stretches/strengthening/recumbent bike), spontaneous exercise (don’t faint), wrote my daily tasks, etc in my journal, lots of water, meditation and more.

My spontaneous exercise was going up and down the stairs a few extra times. YAY

Today I am going to tidy up my office. I am inspired by folks here cleaning and sorting their things. I have many piles of ‘stuff’ all over the place. It’s even too much for me. It’s a good day for that… three inches or more snow is suppose to come today.

new lifestyle - isn’t it wonderful how effective planning can be. You don’t have to have any ‘what will I eat’ thoughts spinning around in your head.

Futurefitchick - Credit for spending time with the pink book! It’s great that you can give yourself credit during the day. I need to work on that.
-ouch for the unplanned extra food - Ya know every single day is a new beginning with all the possibilities. Carry on with what you know works. Credit for reading your ARC twice!

Onebyone - sorry the cottage by the lake wasn’t what you wanted. Sounds like way too many things to deal with. I am so sorry you have to deal with all the shenanigans of your MIL etc. Credit for your OP breakfast. I hope that you and DH can get into walking!
Wonderful credits for your Tuesday.

Shepardess - it is hard when you are not in your food ‘comfort zone’ and don’t know what’s going to be available. I am not sure if your meals were sit down or buffet. I recall Dr. Beck saying to scope everything out and decide what you want. Take these things only and then no seconds. When you are served too much - decide what you will eat on your plate and move the other food to the side. I think this is very challenging - but, doable. You can bring a meal bar & fruit too and walk away remembering that eating that particular food isn’t an emergency.
So exciting to hear the baby's heartbeat!

Gardener/joy - credit for getting everything ready to stay OP ad OK before the big snow comes.

Maryann - major credit for using different resistance techniques after a meal when you want more. Yes - five pounds is a very reasonable amount - not overwhelming but very doable.

islazure -WELCOME!!! Glad you posted. You will find Dr. Becks ideas very helpful in learning to live with food in a healthful and sane manner.

Seadwaters - credit for planning the meal where you will do all the mindful tasks! Glad you are feeling some better. Yes… I am starting to feel like I can like/accept where I am on the scale. Thanks for your thoughts. Many good credit!

Ceejay - many credits!! - and for recommitting to the basics. It’s a good reminder for me. Thanks.

Billbe - Credit for staying away from the tree nuts!! Yes!! Sometimes it wish you/we could tatoo “ eating doesn’t take away tension” on our brains. Credit for getting to the gym. I am doing a ‘one more month on Beck’ happy dance for you. Well done.

Chefjoon - credit for getting off the couch and moving - Great! Yes - planning meals/snacks really helps.

Gardener/joy - you said: Identifying the problem will help! Yes! That’s the very first step to solving any challenge. Credit.

Maryann - remember that every time you step on the scale it is but one moment in time affected by- food, water, hormones, salt, bodily functions. I know it’s hard just shrug it off - if you know you haven’t had 3500+ extra calories in the past day or so - it’s not ‘real’ gain. Carry on.

nature girl - credit for not letting a few crackers throw off your whole day! I agree, planning is so key for many of us. Sorry about the kitten’s mistake.

I hope everyone has a good day.

01-11-2011, 03:24 PM
Waving to all of you. I had a crazy busy night, which turned in to a very busy day, and so on and so on. I want to eat like a mad woman, but I know that I shouldn't. Thank goodness I have planned out my meals. I think I will go have a shower instead of snacking on something I didn't plan on eating. I just wanted to say hello, I didn't feel like posting today. Thank you all for the wonderful posts, they help to keep me on plan. I hope I can pay back all the great stuff I am getting from this site.
Take Care

01-11-2011, 04:19 PM
FutureFitChick you asked for the name of the scanner - so while I have my hands on it:

USB Negative Slide 35mm Film Digital Scanner - Filmscan35 I (not one) and it cost $45. It is fabulous and easy to use

01-11-2011, 08:46 PM
Hi All!

A quick check in...I'm trying to settle into a new routine which is always hard. At least I'm getting exercise here between the pool and carrying my 50# pup up and down the stairs in temps hovering around 0. I had 2-1/2 hrs at the dentist today and once again had thoughts of the off plan food I deserved to eat for going through all the pain. Awful pizza topped my list...instead we're having a healthy soup-a switch in my plan as I needed something softer. *credit* for giving my craving mechanism a NO CHOICE.

Take care all. I hope things settle a bit.

01-11-2011, 10:13 PM
Quick report to my Beckmates.

Happy to report 6 days of sane, focused, moderate behavior. Best of all, the mindset is present. Not feeling that insane focus on food. The mindset is back. Some specifics: left food, it was still tasting good, but I had had enough. Had a major fish fry..fresh perch, just baby walleye, really, pan fried, tasting like heaven, just said enough before full..and there was A LOT left. If I can stop eating fresh fish, I can stop eating *anything.

I know what brought the mindset back. I'm sad again. It's the same sad as the sad I had a year and a half ago, when 20 pounds just *slid off me. It's the same sad; I just hadn't really dealt with it all then, and it's back. Hope it lasts for 20 pounds! *laffin'.

01-11-2011, 10:52 PM
Hello everyone:

BelovedK- excellent news about the six pounds. Excited for you.

IslaAzure- hope the book arrives quickly and I know you will find it very helpful.

seadwaters- credit for a huge list of credits.

BillBlueEyes- credit for another month under your belt.

ChefJoona- yay for doing your exercise and sticking to your plan. .

gardenerjoy- waving hello in the snow.

FutureFitChick- sorry about yesterday- hope today was better.

maryann- forget the pound- it will be gone again soon.

Nature Girl- darn those jumping crackers. Glad they didn't derail the day. LOL re resting your hangnail. I know exactly how minor the excuses can be.

Shepherdess-yay for hearing your baby's heart beat. Must of been a lovely moment.

onebyone- excellent list of credits. You are on a roll. Sorry the cottage was such a bust- hope you find a decent place soon.

Beverlyjoy- big ouch about your jaw. Nice list of credits anyways!! And down 9 pounds is fantastic whatever the cause.

Newlifestyle- planning and using a shower as distraction are both excellent strategies.

Lexxiss-sounds like an awful day- big credit for saying no way to the pizza.

For me another good day. I am off to 2 nights on the road in 2 different hotels. I have a plan that I intend to stick to. I am sooooooooo sick of hotels.

:goodvibes ate on plan- YAHOOOO
:goodvibes no sugar
:goodvibes drank lots of water
:goodvibes walked 30 minutes with DH
:goodvibes weighed in
:goodvibes checked in with my coaches
:goodvibes read response and advantage cards
:goodvibes did weights
:goodvibes logged food
:goodvibes planned tomorrow and packed lunch.

Check in on Friday when I get back!!!


01-11-2011, 10:55 PM
maryblu- we were posting at the same time. Waving hello to you

Nature Girl
01-12-2011, 12:00 AM
Evening report: stayed OP all day with the exception of literally a tablespoon of trail mix. I went from my upstairs office to my downstairs office (two offices just means more responsibilities, not more $ or status!) and forgot to tote my apple with me. But I stuck to just that little nibble and waited until lunch. Credit!
I had an interesting sensation today on the way home from work; I felt hungry! Not starving, or desperate, or a blood sugar low, but dare I say it pleasantly hungry. Noticing and appreciating that experience was enjoyable, and was enhanced by my anticipation of the yummy dinner my DH was preparing. Credit! And thanks to him for healthy stew on a day he didn't work and I have a ton of paperwork to deal with tonight.
Tomorrow: meals planned, including OP salad bar at work for lunch. Gym clothes ready & waiting for my 4:00 appointment. Time for Beck in the am. I hope I'm not forgetting something that will come back and ambush me, but I'm happy with my progress this week.

01-12-2011, 04:21 AM
Hi Coaches
I went to work today after seeing the rheumatologist. I had a bunch of blood tests last week and he said my inflammatory indicators showed i had some major sort of infection. So I am taking tomorrow off sick to help get healthy and be sure I am ship-shape for my birthday on Saturday - priorities! I am on annual leave on Friday so should be fit by Saturday. The other depressing thing about all the blood tests was that my cholesterol and triglycerides were not pretty. My holiday eating was not good for any of it - so letís hope I can turn it around by following my plan. I will really have to work on some exercise too - I am letting that slide

BeverlyJoy - Ouch for a sore jaw - that is painful. Your joints certainly seem to be over-reactive. Credit for your many credits
BillBlueEyes - Credit for on plan eating and no tree nuts - my weakness is ground nuts and they arenít even good for you. Congratulations on another month on the path
CeeJay - Credit for your list of credits - hope the travelling goes well. Hotels are the pits
ChefJoona - Yay for doing exercise when you were resisting it - I need more of that - and in the cold too. Hope your planned eating for dinner went well
FutureFitChick - Gee I love your pen name (is that what it might be called) - it has always made me smile. I made an earlier post with the name of the equipment I was using. I am loving it. Good list of credits and ouch for going over in calories - but you can turn it around
GardenerJoy - Yay for identifying the problem that might affect eating on plan - forewarned is good
Debbie R(Lexxiss) - Credit for NO CHOICE and on plan eating - how is that 50# ďpupĒ? Yay for recognising sabotaging thinking in ďI deserveĒ. A sneaky one that
Maryann - mindful eating preoccupies Buddhist thought as does mindful anything in fact. It also made me think about christian saying of grace before eating (also practiced in Buddhism) - it is a sort of call to mindfulness too isnít it? Your book sounds great. Good luck with pacing yourself. Easy does it is useful for all-or-nothing thinking so good luck with that
Maryblu - Credit for 6 days of food sanity. I hope the ďSADĒ is not a problem?
Ann (Newlifestyle) - Good diversion technique - having a shower or posting when you feel like eating
Naturegirl - Yep - planning, planning, planning (and following it) is the way to go. LOL ďpoor me, I've got a hangnail, better rest!Ē - I can definitely relate to that. Credit for a flexible plan and being able to stop after 1 tablespoon of trail mix
Onebyone - You are doing so well - when I look at your credits I am impressed. Yay to your subconscious for delivering the goods
Shepherdess - OMG - ďa little heart beatĒ sounds amazing. Heart beats and ultrasound = bonding and reassurance. Hope you donít go crazy indoors

- Stayed within my food plan - Yes
- Measured all my food - pretty much
- Logged food - Yes
- Developed food plan for today- yes
- Sat down to eat - yes
- Ate mindfully and enjoyed every bite - still practising
- Recognised hunger / desire / craving -not yet
- I stopped eating when satisfied - the plate was empty
- Drank water - Lots
- Checked in - Yes
- Weighed myself - Yes
- Read advantage cards - No
- Read response cards - No
- Read Beck - No
- Did planned exercise - NO
- Incidental exercise - No

Have a great day

01-12-2011, 07:31 AM
Diet Coaches/Buddies - Spent the day being warned about the pending storm for the U.S. East Coast. My company "absolutely will be open" so that I have to take a vacation day to stay at home. But I'm looking forward to it. So far, there's only an inch on the ground with forecast of heavy snow all day. My plan: shovel, hibernate, repeat. Might try some hot chocolate for the mood - it's a vacation day after all.

Eating was OP, CREDIT moi. Exercise wasn't. Ouch.

maryblu - Leaving freshly fried fish is over the top Kudos worthy - you're in your grove. Sending supportive thoughts for confronting your sad - identifying it is off to a good start.

onebyone - Yay for using your time well with WATP (Kudos) and a large canvas. I look forward to another astronaut painting. Monster Kudos for not letting your MIL get under your skin; what a neat way to revel in your own self confidence.

FutureFitChick - Ouch for the insult of a "blister under my gowearfit" - that's not supposed to happen. Hope you are surviving the snow.

CeeJay - Yay for continuing to walk with your DH. Ouch for, yet again, multiple nights in multiple hotels.

Joy (gardenerjoy) - Ouch for the thought, "stay in for the week." Now that's hibernating for real. Yep, tension does seem to challenge plans.

Shepherdess - Yay for the wee one making their presence known. My experience was that this pattern continues big time, LOL. I never get over being awed by the thought that in a few months you'll hold a bundle of muscles and know that some bit of that is edamame from January while preparing dinner.

Beverlyjoy - OUCH indeed for a jaw joint with a mind of its own. Kudos for so many credits, including all the exercising.

Cheryl (Seadwaters) - Ouch for blood tests that carry warnings; Kudos for responding with an eating plan and exercise plan instead of eating to relieve the feelings.

Debbie (Lexxiss) - 50# is a lot of pup, LOL. Yay for "NO CHOICE."

Ann (Newlifestyle) - Kudos for recognizing that "I want to eat like a mad woman" is a response to "crazy busy" and won't make any feelings go away. But Gigantic Kudos for posting when you didn't feel like it.

Nature Girl - Stellar inspiration to realize that the value of the plan is to release energy for the unexpected that swamps the mind and makes wise decisions difficult. LOL at "I've got a hangnail, better rest!" Kudos for choosing a DH who'll make healthy stew.

maryann - I am inspired by the clarity of your vision, "self-caring and self-less-ness (getting out of self)." Gotta agree with you that freedom from food obsession is the goal for this transformation.

ChefJoona - Kudos for exercise with an Extra Kudos for overcoming resistance. And another for the spontaneous stair climbing. My experience was that it began to grow on me. Don't worry personals right away - it takes time to feel right doing them. Posting for accountability is the big thing ... you're on your way.

Readers - chapter 1
How the Program Works

On the Beck Diet for Life Program . . .

You will learn to eat healthfully. You will develop an eating plan that you can comfortably stay on for life. The menus include such family favorites as meatloaf, chili, pizza, pasta, burgers, stir-fry, sandwiches, and much more. Some dishes require no cooking whatsoever, with many other going from refrigerator to table in 20 minutes or less. I have also used simple ingredients that you can find in any grocery store for a reasonable price. This is a diet you can easily enjoy and sustain - and it's not only good for you, but also good for your entire family.
. . .

The Complete Beck Diet for Life, pgs 14-15.

01-12-2011, 08:33 AM
Good morning!

More credit for exercise for me yesterday- I got in a 20 minute walk at the end of my lunch break (including some incline)! Right now I'm just focusing on doing something active so I hopefully begin to develop a habit. I so envy people who "just have to exercise every day" or they feel miserable. My misery tends to come from just thinking about exercise! And I think it was [B]Naturegirl[B] who wrote about all the reasons that pop up not to exercise... I'm right there with you! Sounds like you are committed for today, though!

Eating was on plan for the most part... friend canceled for dinner, so I was able to make a nice healthy meal (snuck a few small bites of my BF's unhealthy mac and cheese... did I mention I live with one of those people who can eat whatever he wants and not gain an ounce!) One thing I really have learned from Beck is that all of those litting nibbles and bites do add up.
Other eating down fall was the big bowl of inviting candy my office mate put out just feet from my desk yesterday. I just couldn't find the will power to ask her to move it, move it my self or resist.

Will be faced with an office provided lunch today for a lunch time training... Am feeling the urge to do the smart thing and bring the healthy lunch I already have packed.

Happy Wednesday to you all!

01-12-2011, 12:18 PM
Hi Coaches

Wednesday today. Two more sleeps and I get to go home. Two more sleeps and DH gets paid for the first time by his new company in his new position with his new salary.

Excitement is building.

Foodwise I had a mini-binge yesterday afternoon. I'd been filling slightly nauseous and off since Sunday and yesterday I felt okay again. SO I did my 2mi dvd and then ahd breakfast and then got possessed by the FOUR large cans of Pringles (an all time favorite) on top of the kitchen pantry, the pie in the fridge, the licorice on the counter, the chocolates in the other pantry, the
walnuts in the bowl on the table in front of me complete with nutcracker, the one small chocolate Xmas foil wrapped egg with the nuts, the big bag of "dipping pretzels" opened inside a ziplock bag left out on the coffee table as well. I just lost it after doing my workout, feeling RAVENOUS and I started obsessing over the Pringles. I drank some water, I wrote, I stayed away from them and in the end I decided to have... the walnuts. I cracked them open, I ate them all then I stared at the tiny choc xmas egg and ate it. Then I walked to the kitchen and stared at the chips...took them all down to see if any were open and nope so i opened on and looked at the label for the serving size (16 chips) and then opened it and then took out 2, then 2 then 1 then 1 then I decided to eat the whole can. I ate it and stopped. My binge stopped there credit but boy this place is a minefield for me. I also always get hungry like that right before I tackle an Art project-part of me "creative tension" so i was stuck and couldn't paint yesterday after all and that energy was stuck in me too.

Anyway it passed, I'm done, after that I was OP all day and night and today is good. I did my 1mi watp dvd credit and am planning to get out into the fresh air today in spite of the snow, wind and cold.

Dear MIL has decided to take tomorrow and Friday off work. :( we'll be home alone. She wants me to go to the framing store with her tomorrow to choose a matte and frame for an old needlework picture her mom made for her daughter. I realized that she is bonding with me on the level of "setting up a home". My mother was useless at that kind of thing.I got zero input from her or my grandmother who raised me or my aunt. SO i am trying to keep an open mind as MIL does know her housekeeping and setting up. She SO wants to bond with me it makes me want to run away, though it is in fact a compliment. I think she has a lot to reach me but I am not there yet.

We looked at the tall town home. You know how you feel when you are sitting in the middle seat on an airplane with two others beside you? That's how that place felt. All the room was used up by all the staircases going from level to level to level. the biggest space was the empty garage whose door would fit our car if we drove exactly into it perfectly. Must be the smallest door I have ever seen. The cars in the other units were all parked outside. yeah. of course they were! the location was fantastic: around the corner and DH is at work. Something to be considered when the weather is like today and the news is predicting a 90-60 minute delays. there is serious traffic here. The backyard was great. Big with a terraced area for a garden and a patio too. But it faces north. :( We aren't taking it but we liked the real estate person, M, and so she's on the case for us. I am hopeful we'll find something we can live with happily.

My challenge for Thurs and Friday is with MIL home I can't do my watp dvd workout. I wanted to do my 28 stretch perfectly. Alas, life is in the way.
I'll have to do a watp outdoors for sure and time it so I get my mile in... walk as fast as I can for 15 minutes should do it. I am still going to count it on my ticker. It's not fair that I discount it just cause I won;t be able to access the dvd and I just don't want to tell MIL I am doing it or have her "catch" me exercising. I'd feel completely embarrassed and do not want to talk about my weight issues with her. I am, as it is, finding it hard to keep my boundaries and keep my privacy. It's a struggle here.

I have to tell you, I know where every snack is, every sugary thing, every bag of stuff, every foodstuff I don't want to eat is in this place. I am a complete addict in this way. I am not sure anyone else here is so completely in tune with the food in this place.

better go.

01-12-2011, 12:51 PM
Yesterday was a good food day. My eating schedule was slightly screwy due to an afternoon meeting and I did have a cupcake since someone brought them to the meeting. I donít consider it ďoff planĒ since I made a conscious decision before they were passed around. I chose to have a cupcake instead of my planned dessert. The cupcake was higher calorie than what I would have had, but I stayed within my daily limit. It worked out OK for yesterday, but I should make some hard and fast rules for when I can do that so it doesnít cause problems.

While I was in town, I thought seriously about running one of my favorite routes along the river, but the path looked pretty slick, so it was another day of indoor exercise.

ChefJoona, kudos for getting out for a walk! Creating a daily exercise habit is the best way to become one of those people who ďjust has to exercise everyday.Ē Eventually youíll love the way it makes you feel. Youíre right that those little bits here and there do add up. Finding where they sneak in and then developing strategies is all part of the process, so great job making that realization.

BillBE, yay for a winter storm bringing a vacation day! I love snow days. I hope skipping work is the biggest inconvenience the storm brings. Shoveling snow is a great workout!

Seadwaters, ouch for the major infection, but glad you found it. Itís always easier to take a sick day when your lousy feelings have a name. Hope you are feeling better soon. Sometimes those disappointing test results can be great motivation. Best of luck!

Nature girl, LOL at two offices just meaing more work, not more pay or more prestige! Iíd say a day with an extra tbsp of trail mix is pretty successful. Yay for recognizing ďpleasant hungerĒ and for having a DH who has a yummy dinner prepared.

CeeJay, great job for another day OP! Great job planning ahead for your trip out of town and being determined to stick to it! Just remember how good you felt all those other times you stuck to your plan while staying in a hotel.

Maryblu, kudos for 6 days of sane eating! Iím so impressed that you were able to stop eating a favorite food when you had enough. Hugs while youíre feeling down. The weight loss may be welcome, but I hope you can do it while feeling great.

Lexxis, sending warm thoughts! We should start to warm up here today; hope you do as well. Great job saying ďNO CHOICEĒ to those ďawfulĒ foods you felt you deserved after 2 Ĺ hrs of misery.

Newlifestyle, ouch for ďcrazy busyĒ making you want to eat. Kudos for recognizing that you shouldnít and for sticking to your planned meals. Glad you posted even though you didnít feel like it!

Beverlyjoy, ouch for jaw popping that made you eat to fix the discomfort. If I ever figure out how to remember that food doesnít fix pain Iíll let you know. But great job sticking to your plan before the jaw popping and yay for walking up and down stairs!

Onebyone, great job doing your dvdís, but ouch that you were then possessed by Pringles. Kudos for moving on. Yay for getting inspired to paint! It sounds like a fun project. Sorry about the house-hunting frustration. Crossing my fingers that you find something great!

01-12-2011, 01:22 PM
I need to work on the "close the kitchen" technique after supper. I was using a planned sweet through the Christmas season to end my meal and that worked reasonably well, but I'm out now and I don't really want that in my kitchen. I think I'll try a cup of herbal tea to end the meal and see if that works for me. It's definitely cold enough here to make a cup of hot tea sound good.

WI: +0.4kg, Exercise: +60* 430/1300 minutes for January, Food: 60%op, Read my Advantages and Responses: yes

BillBlueEyes: saw Boston last night on the impending doom news. Glad you were able to take a vacation day!

onebyone: lots of struggle and lots of insights. I would find the situation with MIL tough, too, even knowing that it is a compliment and a good thing and, yet, still so stressful. Like a performance with no rehearsal. Take care of yourself. The advantage of an outdoor walk is getting out for a few minutes.

Shepherdess: good job compartmentalizing the cupcake to a good place where it doesn't effect the kind of eating that you want to do.

01-12-2011, 02:11 PM
Hi everyone,

It's been two months since I last posted and unfortunately I've been away because I've been slacking!

I stopped reading my response cards, I stopped looking through my pages of notes, I stopped caring and I started eating a ton. Luckily I didn't stop exercising, but I did gain back 6 of the 17 pounds I lost.

I really wanted to have a binge-free year in 2011, and I thought that I would! But I didn't do anything beck related to keep be on track and it didn't happen. It's sad, but I'm trying to focus more on the future and what I'm going to do differently so that the rest of the years goes how I want it to.

I'm going to read my advantages response card and all of my other response cards EVERY DAY, even when I'm doing great and don't think I need to. I would much rather spend a few minutes a few times a day to keep me on track than go off track!!! I'm not going to ignore my "get back on track" response cards like I did before... it would be nice to never go off-track and to be perfect all the time, but I need to be super prepared for when it happens instead of pretending that it never will.

01-12-2011, 02:23 PM
Day 12 in the pink book. This is the day I skip lunch so that I can not panic when I feel hunger. I can tell you I do feel anxious about the experiment but I know I can do it. Lost the mystery pound and a little more which gave me confidence.
maryblu -sorrry for the sadness. I know what that is like.
onebyone - how wonderful have a picture of your new art. i love the creative process.

CeeJay - it sounds like you are going to town with your op eating. congrats.

Joy (gardenerjoy) -I am with you - throw out those Xmas sweets. they look good even if they are stale.
Shepherdess - I swear my son still has the same profile as he did in the sonagram.
Beverlyjoy - It is so strange to me that I respond to pain with overeating. I do NOT like to be uncomfortable.

Cheryl (Seadwaters) - careful with your illness. Take time to recover.Nature Girl - There is a beauty to planning. I find comfort in it. I don't trust my spontaneity.

ChefJoona - Kudos for stopping at a few bites of mac and cheese. It is my favorite.
Le xxiss: enjoy the swimming. It is hard for me to get on a bathingsuit in the winter. ICK.
BBE: Did the storm come yet? Liked the phrase "dipping into the jar" Isn't that the truth. I am always dipping into something.

01-12-2011, 02:55 PM
yeseyekan, I'm adding my :welcome: to that of the more regular Becksters.

As you become familiar with the folks in here, you may want to comment on their previous posts. (Bill does that a lot but he's obsessive! :rofl:) On the other hand, it's perfectly acceptable to just pop in to say hi and talk about how YOU are doing. I do that a lot - partly because I'm new to Beck and partly because I'm just too darned busy elsewhere.

Now ... about me: :lol:

I am still reading and re-reading the book and have incorporated some ideas into my ADL - activities of daily living. I am weighing and tracking on a chart daily and not getting my knickers knotted over gains. Meals are now planned in advance but I don't beat myself up if something intervenes and I have to eat something else. It is helping to have my freezer stash ready. There are no tempting off plan things in this house except a lot of booze which I can avoid easily when no friends are around. My birthday is this week and I'm invited out to dinner so I will allow myself to imbibe.

I'm reading the Green Book. Should I get the pink one too?

01-12-2011, 03:17 PM
Coaches/Buddies, taking it kind of easy today, as both of my classes are not meeting yet and I get to watch the wonderful snow from a great seat inside next to the fireplace with my pets.

I paused before eating my lunch and reminded myself to eat without distractions and to leave food on my plate and I did. Food plan today isnít in alignment with SuperFoodsRx plan, so Iíve taken note of that as a correction I need to make for tomorrow.

I brought my lunch and snacks to campus yesterday. This is a major victory!!!! I also refused a cookie pusher and learned that I will encounter her weekly this semester.

Todayís Essentials:
Weigh-in: -1 lbs.
Read Advantage Cards two times: no
Read Response Cards at least two times: no
Ate slowly, sitting down, noticing every bite: yes
Gave myself credit when I engaged in helpful eating behaviors: yes
Did spontaneous exercise: yes
Did planned exercise: no
Wrote out food plan for tomorrow: yes
Tracked todayís food: yes
Left food on my plate: yes!!!
Ate only to normal fullness: yes
Identified and responded to a self-deluding thought: yes

BeverlyJoy, sorry to hear about your jaw. That is awful. Credit to recognizing you were eating for the wrong reasons. I hope the soft food helps.

BillBlueEyes, great job on the shoveling exercise. Hopefully that will get your exercise back on track.

ChefJoona, I hope you were able to conquer your office lunch with your brown bag today. Bummer about the candy bowl, but it no longer has power over you!!!

CeeJay, sorry you have to travel when you donít want to. Great job for having a super plan and sticking to it!

GardenerJoy, tea to end a meal sounds wonderful. What a great idea!

Grouse, nice to meet you and good luck getting back on track!

Lexxiss, great job for the NO CHOICE regarding pizza. Excellent!

Maryann, sorry to hear about the gain, but youíve got the right attitude! Yay for it going away and I hope the hunger experiment went well. I really struggled with that and had to repeat it a couple of times. Iím much better about it now. (Iíve learned something! Yippee!)

Maryblu, Iím sorry to hear about your sadness. I hope you are able to identify a source for it and kick itís butt!

NatureGirl, too bad about the cat making poor choices. Good job that you recognized you might be using that as an excuse. Great job for having a plan today and experiencing and noticing the joy of hunger.

Newlifestyle, great job on the shower instead of eating! What a terrific alternative. Hope today is better for you.

Onebyone, great job for making the best of a difficult situation. Yay for making a plan! Ouch for the binge. I am sorry to hear that. Good luck with the walking in spite of your mother-in-law.

Ruthxxx, good to read your post! Iíve got the pink book and not the green. From what Iíve been told, the content is very similar, but green doesnít put you on a daily schedule like pink does. Happy birthday in advance.

Seadwaters, thanks for the scanner information. I hope you are feeling 100% better and the infection is clearing up. No fun!! Your plan will help you get your cholesterol and tg down!

Shepherdess, glad you heard the heart! I am sure you are not alone in your ďirrational thoughtsĒ. It is hard to see your body change out of your control. Sorry to hear about your favorite running path being icy.

01-12-2011, 04:17 PM
Hi Beckies - Yesterday I stayed within the parameters of my plan. It took a few twists and turns - but, I was OK. Last night I was faced with a huge stressful situation. My first thought was to head for some food to 'comfort' me. However, I did NO CHOICE/ Red Light, then brushed my teeth and made it through. Credit/yay!

I had two appointments today. Each place had a candy bowl at the desk for folks to help themself. I walked away from the candy both times. Credit.

I didn't do many of my Beck tasks yesterday aside from my journal work. I will do better.

Billbe - stay safe in your second storm/blizzard.

I continue to be inspired and helped by you all. I am glad you are all here. Thanks so much.

01-12-2011, 05:17 PM
Okay coaches.

Today I fell into the leftover bbq chicken. It was unplanned eating and I had already eaten my planned snack: yogurt+banana I wasn't hungry but I was anxious. In fact I am still anxious. This is it for my unplanned eating today so credit for it being less than yesterday I suppose.

On the plus side, the pie is gone. DH and I finished it last night. I have no dessert in mind for after dinner tonight and no snacks after dinner will be my mantra.

I've never been so confused over leftovers before coaches. MIL makes food. She eats tiny amounts and then snacks after dinner while watching tv - and encourages us to join her. DH does I don't. So she faithfully bundles up all the leftovers, and I mean every little thing is saved, and it goes into the fridge. She NEVER EVER eats her leftovers. She is thrilled DH and I like leftovers; such a novelty for us really! So there are more leftovers in that fridge than meal planning affords me. I know she wants me to eat the leftovers as she must, ultimately, throw them away or freeze them (?) and I, people pleaser and confused person as of late, want to please her so I end up thinking about the :devil: leftovers! man. MIL does not want to waste anything and often speaks of not wasting food coming from a family of 7 sons and one daughter, which was her, and the youngest to boot. Raised in poverty after the death of her father when she was just 6 I think, everyone looked after her and they did not waste a thing. So, though she never eats them, she cannot let the leftovers go and sees this as a virtue in us I think.

Never really dealt with this particular emotional scene before. More to come coaches! More to come! I feel the growing pains....

I pledge to stop eating after my dinner: exception coffee with cream.


01-12-2011, 06:13 PM
A quick check in...the friend who was going to help my DH install a new(to me) dishwasher isn't coming, so I have turned into the lead plumber. I'm printing instructions as I type. It's a fancy schmancy from our local Habitat for Humanity Home store. :crossed: that it works.
Today has been a good food day, so far. Yesterday was, too, until I got emotionally involved with my friend, who is divorcing. I did stop, coaches, but I was amazed in retrospect how I emotionally eat, even over other peoples problems! I'm working the hunger experiment today, too...skipping lunch. *credit* for exercise, too.

Gotta kitchen is torn apart.

onebyone, do you have a Beck book with you, or can you check one out at th library?? I always travel with mine now. The input regarding food pushers is incredible, and so many of the examples address situations that you are bringing up. I guess I would make a card which said, "I can eat MIL'S leftovers or I can be thinner but I can't be both." I my brief synopsis is that there are ways to be firm and polite and that it isn't as important to the food pushers as we think.
For me, unplanned eating usually leads to unplanned eating....over and over. Seems like it "might" be possible to get MIL in your court somehow, too. My mom is now a great support system for me since she has learned that's what I want. On the other hand, she's pushing sugar to my Sis, 'cause she lets her. Best wishes to you in a tough situation.

:wave: :wave:

01-12-2011, 08:09 PM
Well, chalk up another great Beck behavior day, free from the desire to overeat or be overly focused on food. Sure feels good.

An early happy birthday to Ruthxxx and two live it up, now!

Seadwaters, great that your doc is looking for the source of the inflammation, but in the meantime both the cholesterol/triglyceride numbers and the inflammation will respond well to fish oil..capsules, oil, or the real thing. Can't tell you how much high quality fish oil capsules have helped me. Even my hair and skin is better. One of my doctors, my junior by prolly 20 yrs. just shakes his head and says, "I wish my numbers were as good!"

BillBE, am thinking of you as I watch the nightly news. Hope you have power and haven't lost any trees.

Thanks to all my coaches' concern about my sad. I know what it is, and it is a sad I should have fully faced almost two years ago. So, now, I have to face it. It's OK, and it seemed to be the reality check I needed to get out of my food coma.

Best to all my coaches, and welcome aboard, so glad you came over!

01-12-2011, 09:04 PM
Ouch! I fell hard tonight. Things have been going well, but after work tonight something came over me before I even had the wherewithall to exercise any new skills. It was a little like a feeding frenzy- mindlessly eating whatever was at hand. Ugh! I felt really awful about it, but now I'm pulling up the socks and moving forward. I will be doing some sort of emotional forensics this evening- trying to figure out what happened and prevent it from happening again!
Here's to tomorrow!

01-13-2011, 01:29 AM
Hi Coaches
An uneventful day - stayed on plan and am still working on the same essentials: mindful eating and identifying fullness. I donít think I am ever full unless I stuff myself mindlessly and then realise I have had too much. I think I am full many times but canít differentiate had enough food from wanting something I canít have or ďprowlingĒ looking for something - I often find myself in the middle of the kitchen just Ďwantingí. So the idea of having something after a meal which creates a FULL STOP to eating is worth thinking about. Cold and coughing is improving - still having trouble getting consistent sleep

BeverlyJoy - Major credit for dealing with stress without food, and walking away from candy bowls - that is major
BillBlueEyes - Hope the hot chocolate hit the spot and the day wasnít too bad
ChefJoona - Office lunches - disaster for me. Hope you flexed your resistance muscle
FutureFitChick - Yay for leaving food on your plate - so hard to do. And you have a great list of credits. Taking your food is great planning
GardenerJoy - ďClose the kitchenĒ mentally is what I need to do too - not sure tea would do it for me so will need to come up with something
Debbie R(Lexxiss) - Hope the plumbing works out! Yay for trying different techniques to get back on track
Maryann - Hope the hunger experiment goes well - a bit unsettling but empowering
Maryblu - Thanks for the birthday greetings. I take a lot of good quality fish oil and usually my tests are good - but I think Christmas did me in (well my eating over that time!). Will have a look further down the track. Credit for another good Beck day
Cindy (MovingOn) - Great job with moving on (just like your name) after a slip up - only thing to be done. I like the notion of emotional forensics -- probably more useful than denial which I tend to engage in
Onebyone - You describe a binge so well - I can see that being with your MIL is challenging so sending supportive thoughts your way for the next 2 days in her company. Lexxiss is so right - the sections on food pushers are very helpful. Your story about the leftovers had me LMAO - has she been asked about why she overcooks so much? I am sure there is more to come indeed. Hang in there.
Ruthxxx - Sounds like you are in the groove there. If you arenít back here beforehand have a great birthday and dinner
Shepherdess - Yes- I am feeling motivated to get those test results back to something more normal so I need to take care. Good choice not to run in the slick - looks like youíll be indoors for a while poor thing

- Stayed within my food plan - yes
- Measured all my food - yes
- Logged food - yes
- Developed food plan for today- yes
- Sat down to eat - yes - had to put down something I was about to eat as I went to the table
- Ate mindfully and enjoyed every bite - thinking about it
- Recognised hunger / desire / craving - lots of desire and little hunger
- I stopped eating when satisfied - no - ate all servings
- Drank water - yes
- Checked in - yes
- Weighed myself - yes
- Read advantage cards - yes
- Read response cards - yes
- Read Beck - yes - gee sheís good
- Did planned exercise - nope
- Incidental exercise - nope

Have a great day

01-13-2011, 07:18 AM
Diet Coaches/Buddies - Shoveled, shoveled, and shoveled again for my exercise; CREDIT moi. DW is usually right beside me, but was out of sorts with a cold thingy. (She went around knocking the wet snow off bushes - it was a limb breaking kind of snow. Our 15 foot River Birch was bent with its tip stuck in the snow.)

Eating was OP, CREDIT moi, including a hike back to the new local Indian restaurant where we were greeted like old friends. It was the first time that I ever remember that the waiter (owner) said, with a how-can-you-do-this-to-me look on his face, "You didn't finish!" "Really want that for tomorrow's lunch," I said, and he looked satisfied.

maryblu - Yay for a day that "Sure feels good." [We kept power and tree limbs, but both were down nearby.]

onebyone - Yay for paychecks. Maybe money can't buy happiness but it sure can bribe off a few of the alligators nibbling on one's rear end, LOL. Good luck finding your path thought the swamp for two days til you get back to a safe environment with no MIL cooking and pushing.

FutureFitChick - Oh Yes, bringing your food and resisting "a cookie pusher" are both worthy of Kudos. Watching snow is meditation. I wonder if Buddha ever had to shovel the stuff, LOL.

Joy (gardenerjoy) - My DW can do a square of dark chocolate every evening. Just one. I find that admirable, but strange, LOL.

Shepherdess - Kudos for having a cupcake; today's quote is Beck being clear that a planned treat is part of the game.

Ruth (Ruthxxx) - Yay for a freezer stash so there's always an on-plan option. Your touch of laid back should help stay the course. My take is that the green book stands alone; either one works. I got both just to learn that, but then, perhaps I am "obsessive," LOL.

Beverlyjoy - Ouch for all of us with human brains that can conjure the thought of "some food to 'comfort' me." Kudos for standing it down.

Cheryl (Seadwaters) - I know about that "in the middle of the kitchen just Ďwantingí ." Your "FULL STOP" sounds wise.

Lead Plumber (Lexxiss) - Sobering thought that we can eat emotionally over someone else's problems. Kudos for stopping.

maryann - The skip-lunch day is a rite of passage - hope it went well.

grouse - Big Kudos for posting and for your plan for "EVERY DAY." Yep, Beck is adamant, Cognitive Behavior strategies work because of daily repetition. 2011 can be your year.

Cindy (M0vingon) - Kudos for "pulling up the socks and moving forward" with Double Kudos for "emotional forensics" to understand.

ChefJoona - I'm not a fan of my company's notion that they can take over my lunch time if they provide food. I recently asked the secretary organizing one monthly affair to add grilled chicken over salad. She did, and now it's more popular than the fatty meat wraps. Maybe that could work for you.

Readers - chapter 1
How the Program Works

On the Beck Diet for Life Program . . .
. . .
You will eat and fully enjoy your favorite foods and beverages. This plan allows you to select - every day, if you wish - a reasonable portion of chips, fries, desserts, alcohol, or any other food or beverage you like. I will show you the portion you can eat and still lose weight, and I will teach you how to limit yourself to only that portion. Many of the dieters I counsel report that they are finally able to eat these formerly "forbidden" foods without guilt or fear - and each bite tastes that much better because they know they will feel satisfied, will easily limit themselves, and can have more the next day if they plan in advance.
. . .

The Complete Beck Diet for Life, pg 15.

01-13-2011, 08:36 AM
Yikes! Yesterday was one of those days I had to search for successes... No exercise (I'll blame the snow!) and definite unplanned eatting. My planned eatting got off track when I I gave in to the pizza at lunch (I did choose the veggie, and watched the portion)... I moved the Jelly Bellies that were next to my desk across the office (which I was proud about!) only to find myself hovering over them with other co-workers at the end of the day. Friends came over for dinner, and my healthy planned meal was out the window! I tried to watch portions, but snacked on some appetizers someone brought. The one clear success was that I DID NOT eat dessert/ after dinner snack. Probably because I induldged at dinner, but I see it as a step in tackling my habit of night time eating. I definitely realize that I am a social eater! I think if I went away to a desserted Beck diet island I'd do just fine!

I did arrange a X-Country ski excursion with friends for this weekend, so I'm looking forward to an active weekend.

Best wishes for Thursday all!

01-13-2011, 11:14 AM
Hello everyone,

I hope you are all having a wonderful day.

This planning meals works great. Who knew,,,,Beck

We got a bit of snow and people had not shoveled their sidewalks, while I was out walking it felt like I was walking on sand, it was quite a workout.

Do many of you weight daily, weekly, monthly. I am not sure the best route because before when I weighed daily I would get frustrated in the fluctuating weight on the scale. When it went down it was good but if it went up it caused havoc on my mind. Wow I am learning so much about myself. I guess that is great, just scary. I want to write credits as this is an ackward one for me. I don't feel comfortable giving myself credit.

Eating on plan
Continue Reading Beck
Planned walking

Thank you to everyone here. You do make a difference in my journey and I appreciate you all.


01-13-2011, 11:29 AM
What a lousy day! I had to stay flexible since an early AM appt was moved to later in the day, requiring a rearranging of meals. That went fine, but by late afternoon I was tired and avoiding what I needed to do. I started nibbling dried fruit, off plan and not even hungry. I couldnít even motivate myself to exercise. I was tired and couldnít convince myself that just doing some easy yoga would make me feel better. Still feeling lousy about it today and trying not to let one bad day turn into a trend.

Gardenerjoy, yep, itís hot tea weather! I heard that 40 states have snow right now. Great job recognizing that your Christmas season treat doesnít need to continue now that the holidays are over.

Grouse, great job getting back on that wagon. The backslide is frustrating, but itís not a loss if you learn something from it. Itís worth it to reflect on what caused you to slide and then remember this in the future when you are tempted to start slacking on Beck.

Maryann, yay for the mystery lb leaving and taking a little extra with him! The hunger experiment can be a bit scary, but the great thing is that once you do it you realize that the fear of being hungry is much worse than the hunger itself. LOL at your son having the same profile as in his sonogram.

Ruthxxx, happy upcoming birthday! Enjoy your birthday week and it is definitely one of those special occasions where you can indulge a little. Great job incorporating Beck little by little into your daily life.

FutureFitChick, yikes for facing a cookie pusher regularly all semester. Hopefully she will back off once she figures out you arenít having any. Enjoy your day by the fire youíre your dogs watching snow fall.

Beverlyjoy, kudos for avoiding stress eating! Yay for walking away from two candy bowls in one day. It sounds like youíre on a roll!

Onebyone, ouch for anxiety eating. House hunting and staying under someone elseís roof are certainly both cause for anxiety. It would be pretty tough to be around all those leftovers, but you just have to remind yourself that you arenít wasting the leftovers. Your MIL is if she doesnít eat them. You never ever have to eat to please someone else. Your own well-being comes first!

Lexxis, yay for a fancy schmancy new dishwasher! Ouch for emotionally eating when you get caught up in otherís problems, but kudos for stopping and for coming to that realization.

Maryblu, Iím so impressed with your great attitude while facing your sadness. Yay for another good day without the desire to overeat.

M0vingon, ouch for the hard fall, but everyone has them. Great job moving on and doing some ďemotional forensics.Ē (I love the phrase!) What you do with those falls is more important than the fall itself.

Seadwaters, great job working on those essentials. I think my ďfullness signalĒ is broken too. I hope that keeping up with Beck will help me figure it out. Glad to hear that you continue to improve, even if sleep is still a problem.

BillBE, yikes for limb-breaking snow. Glad it could give you some extra exercise. Yay for more Indian food and for saving some so you have a great lunch to look forward to tomorrow.

ChefJoona, I can commiserate with good plans gone awry. Itís great that you realized youíre a social eater and now you can figure out ways to deal with it (and it will most likely take some time!). I once heard a blues singer say, ďEven your worst day is still a good day because you will learn something from it.Ē

Newlifestyle, yay for planning continuing to work! Great job getting out and walking in the snow. Itís great how it adds a little extra work to your workout.

01-13-2011, 02:20 PM
Coaches/Buddies, I am happy to report to you that I stayed on plan 100% yesterday. I avoided the temptation of an extra snack and responded by walking my dog. I did this motivated by being able to report this to you!! Thanks!

Today is going well. My sleep is still a bit off and I really need to be able to get up earlier. I’m getting set up with my new trainer in the school’s temporary fitness facilities, hopefully to start tomorrow morning at 6 AM. Yuck, but yay.

Today’s Essentials:
Weigh-in: -2 lbs.
Read Advantage Cards two times: no
Read Response Cards at least two times: yes
Ate slowly, sitting down, noticing every bite: no, had to eat breakfast while driving this morning because I was running late
Gave myself credit when I engaged in helpful eating behaviors: yes
Did spontaneous exercise: yes
Did planned exercise: yes
Wrote out food plan for tomorrow: yes
Tracked today’s food: yes
Left food on my plate: yes!
Ate only to normal fullness: yes
Identified and responded to a self-deluding thought: yes

BeverlyJoy, big credit for avoiding the lurking candy bowls!

BillBlueEyes, impressive technique for handling the friendly food pusher. Great job getting the snow shoveling exercise.

ChefJoona, great job getting in some positives along with the difficult situations that were thrown at you@

Lexxiss, good luck with the plumbing. Good to hear you made progress by observing how much you get involved emotionally with your friend’s situation.

Maryblu, sending more positive thoughts as you deal with this sadnesss.

M0vinon, hope your “emotional forensics” investigation revealed some important information for you!

Newlifestyle, great job getting in exercise in the snow. It is a bunch more difficult to walk in the sand.

Onebyone, good luck in that troubling environment.

Seadwaters, glad you are improving, but I wish you were completely better!

Shepherdess, good job rearranging in spite of the chaotic day. Non-dieters don’t appreciate how difficult that can make your day!

01-13-2011, 02:35 PM
Short and late today! Hope everyone is doing well.

I'm still working through The 3-Day Solution Plan by Laurel Mellin. Have discovered that I suck at being aware of emotions. The jury is still out whether being more aware is a good thing. Mostly I'm more aware how anxious I am during the day that I'm not getting through my list as quickly as I thought I would and aware that I'm unwilling to shorten the list even in the face of that reality. So the whole thing is making me feel kind of stupid. Which isn't exactly helping me cultivate better moods.

WI: -0.05kg, Exercise: +40* 470/1300 minutes for January, Food: 75%op, Read my Advantages and Responses: yes

Newlifestyle: I weigh daily and record it in a spreadsheet with a graph so I can see the downward trend. It didn't take as long as thought it might for that number to become just data in my mind. It rarely effects my mood anymore.

01-13-2011, 04:31 PM
Hi Beckies - yesterday I squeaked by within my plan... whew! I am grateful. Only have credit for just a few of my daily Beck tasks. I wrote down everything I ate, drank a lot of water, left a bite and stayed within my plan.

Today - I have got my journal with all my daily tasks/goals written down and my food plan. It helps if I start my day with this in place. Ah yes... just need consistent willingness to do so.

One month from tomorrow - we will be going to Disney World. (we planned this last June - thought my surgery would have been long gone - oh well) Me, DH, Son, Daughter in Law, grandson (turning four), "DIL's twin sister, daughter in law's parents, DH's sister, and our 18 year old niece. It will be quite a crew. I ordered a motorized scooter for the park. My foot/ankle can't do all that walking. I think it will be a very humbling experience. But - everyone's excited because if you have scooter or wheelchair, everyone get's to go to the front of the line. Who knew?? I really need to start thinking about how to handle all the food situations and choices.

Today - Easily, a thousand starlings decended on my backyard area. They were like locust eating the small red berries on our crabapple tree. These birds stood in all the trees I could see, on all the houses, fences, ground, everywhere. I called my neighbor and spoke with her teenage son who looked out the window and declared. "Holy crap!" I felt like I was in the Hitchcock movie, The Birds. It was amazing and a little creepy. Our large picture window gave me a close up view of the tree, etc.

Sorry I donít have time now to do the personals now. Iíll try to come back later - must take my mom on some errands.

01-13-2011, 08:16 PM
Day 12 - hunger experiment completed! Yeah. It was certainly not a joy but it was very do - able and was empowering. I did not have nearly the reaction that I had six months ago. I discovered that food just doesn't have the hold on me it once did. Credit. But ... I am not perfect. ate snack and dinner together plus some sugar nibbles spontaneously just now which really made me frown. How can I do the big stuff and trip on the easy parts. There is not a person reading this who hasn't asked themselves that same question. Lexxiss, Shepardess and Movingon had it just today. Well, like all of you, I am just beginning this moment. Oh well. I have a plan for dinner and then pack up for a girl's weekend to palm springs.
beverleyjoy: I mentioned to another that packing two meals at Disneyland really worked for me - one beautiful meal I enjoyed out and gave myself 300 extra calories.
Also, for anyone traveling - I know it sounds crazy but I bring my scale with me. It works and I thought nothing would ever work for me. I am willing to throw out all of my old ideas if I can reach my goal.
Hello to everyone else. I'll be "sans - computer " till Monday nite.

01-13-2011, 08:32 PM
Hi Everyone!

A quick check in today...very busy, food not planned but OP. *credit* for going to the pool twice today. Spontaneous exercise was going to Lowes 3 times before 8 am for plumbing parts.

NewLifeStyle, I weigh everyday. I had already made peace with the scale before coming to Beck, but I really like what she says and I share it with others as often as I can. I always remember that it is a tool for information.

Ok, time to make dinner.

BillBlueEyes, I hope you are all shoveled out and you enjoyed your sick day.

01-13-2011, 09:07 PM
'Lo to my Beckmates.

My report: another joyous day of sane eating; Beck would be pleased, though I must confess, when I am in "my zone"..I don't *need the Beck program. Heresy? No. When I am not in "my zone", Beck is the sure-and-sure, tried-and true method to get back on track. Just to recap for so many of our new Beck coaches/buddies, the Beck methodology that always gets me back on track is first and foremost:

write it all down.

BillBE, glad you had fun "surviving" the blizzard. Yay for a 15 ft. Betula nigra (River Birch) of my favs, for sure, for sure. Hugs to DW for a speedy recovery from the cold thingy.

MOvinon..I second Shepherdess'' admiration of the term, "emotional forensics";that is exactly what I failed to do a year and a half ago, hence my need to do it now. And yes, Gardenerjoy, I, too, "suck at being aware of emotions." Actually, I am OK at identifying them, but really *shine at burying them! in awe of your master plumbing..seriously, in awe.

maryann..yay for "food just doesn't have the hold on me it once did"..yay..that is the place to be..a HUGE break through..this is what I wish for all of us..and yes, we *all trip up on the easy stuff..see references by BillBE regarding tree nuts. (:hug::hug:Bill) Watching you evolve has been a joy.

01-14-2011, 04:01 AM
Hi Coaches
I will be reading but probably not posting over the next few days as I will be away. Today has been on plan and incidental exercise was rushing about getting organised for travel and being away a few days. Eating unfortunately, while on plan, has been fairly mindless. Hopefully that improves. I have been watching footage of the floods in Queensland and it looks pretty bad. Makes life look simple here

Have a good weekend Beckies

01-14-2011, 06:19 AM
Diet Coaches/Buddies - It was the day of my monthly meeting where we're served lunch - the one where I had requested that salads with grilled chicken be added to the options. The chicken over salads is so popular that there were only four of the meaty sandwiches included, and two were left over. CREDIT moi for a good lunch, and CREDIT moi again for requesting the change instead of just eating and moaning.

I spent many minutes in the bitter cold replacing a windshield wiper on DD's car. They come with universal couplings so that I have to reverse engineer how to put them on each time. Ouch. And I learned, this late in life, that the left and the right on this car are different sizes - I'd never heard of that.

Spontaneous exercise was walking back down to the first floor to put down something instead of leaving it on the landing til I went down in the morning, CREDIT moi. It's only worthy of a mention because I'm still working on my mindset to minimize all expenditure of effort.

maryblu - It is one of the conundrums - when in the groove, who need's Beck. I look forward to the day that all this Beck stuff was like learning to ride a bicycle - not something I work on every morning.

FutureFitChick - So Cognitive Therapy to walk your dog in place of a snack; Kudos.

Joy (gardenerjoy) - I'm a member of the club that sucks at being aware of emotions. Sometimes I only become aware when I ponder why I just ate something off-plan that I didn't really want.

Shepherdess - Ouch for an off day, with Kudos for not letting it start a trend.

Ruth (Ruthxxx) - Happy 39th Birthday. May it be warm, cozy, mindful, and on-plan.

Beverlyjoy - Ouch for a thousand European Starlings. They annoy me for exactly that behavior - they consume all the berries that the native birds need to survive the winter.

Cheryl (Seadwaters) - It hurts to continue to see the destruction by the floods in Queensland. May you have safe travels.

Debbie (Lexxiss) - LOL at the plumber trekking to Loews three times before 8am. Hope that dishwasher is in now.

Ann (Newlifestyle) - Yay for planning. I weigh daily because I'm very comfortable looking at a sting of number jumping up and down - I don't react to one day's scale reading. Yep, when I tried to give myself credit for the first time, I couldn't do it, until I spontaneously typed in "CREDIT moi" which was so awkward that it felt OK - so I've used that ever since.

maryann - Kudos for mastering the hunger experiment. So neat to read, "food just doesn't have the hold on me it once did" - methinks that's one of our common major goals.

ChefJoona - Yep, Kudos for skipping dessert - with special Kudos for avoiding the Sabotaging Thought, might as well since I've eating this much anyway. Love the Beck island idea - where NO unplanned food exists.

Readers - chapter 1
How the Program Works

On the Beck Diet for Life Program . . .
. . .
You will build confidence in your ability to follow a healthy diet and exercise plan. Many dieters overwhelm themselves by trying to make too many changes at once. Instead, you will master one dieting skill at a time. You will learn what to say to yourself to ensure that you practice your new skills every day. You will prove to yourself over and over again that you can get yourself to do what you need to do. When dieting gets harder, you won't give up. You will keep on going because you will have learned the skills you need to navigate the tough times. You will know how to stay in control, no matter what. And even when you slip up, you will recover right away because you know what to do and have the confidence that you can exert the self-control to do it.
. . .

The Complete Beck Diet for Life (Green book), pg 15.

01-14-2011, 08:45 AM
TGIF! Looking forward to a long weekend (for MLK jr Day on Mon), and getting in some healthy activity like X-country skiing and cooking healthy meals for the week.

Yesterday was a better day. Stayed on plan for eating until right before bed when I snacked on some plain crackers. Still a better day then the day before. I even got out at lunch for 15-20 minute walk on snow-soupy side walks.

Newlifestyle: I weigh weekly... not at the point where I want to see the up and downs during the week.

The scale and weigh-in has perhaps been the hardest thing for me (even harder than exercise). For the last number of years I have avoided knowing my weight... turned the other way when weighed at the Doc's... I think because I knew my weight was slowly creeping up as I advanced through my 20's and did not want to face it. I turned 30 in September and have looked at it as a real turning point. I am 100% an adult now and am committing to a high level of personal responsibility- in this case for my health. No more denial! My weight exists whether or not I acknowledge it and I can only have power over it when I acknowledge it. I was several weeks into the plan before I bought my scale, and several more weeks in until I used it. It became my friend as the numbers dropped, and though I took a break from weigh-ins during the holidays, my first post-holiday weigh-in was a positive experience as I was able to see that though I did not lose over the holidays, I was able to maintain! I'm back on track with weekly weigh-ins on Sunday mornings. I chose Sundays because that helps me stay on track during the possible dangers of unrestrained weekend eating.

Keep up all the hard work!! Just being part of this forum for the last several days has made a big difference for me... THANK YOU!

01-14-2011, 09:59 AM
Thank goodness for a good OP day! Nothing exciting to report except that I ate only what I was supposed to eat, which is pretty exciting. Temps were up yesterday, but so was the wind. I am thankful for those Chinooks since they will clear the roads and Iíll hopefully be able to run in a few days. But yesterday it was the jump rope indoors.

FutureFitChick, great job using walking the dog as a resistance technique. Iím sure your dog appreciated it so itís a win-win. Yay for getting started for a trainer; yikes for the early hour.

Gardenerjoy, LOL at ďsuck at being aware of emotionsĒ only because Iím right there with you. Best of luck figuring out how to fit in everything you want to accomplish in a day!

Beverlyjoy, yay for staying within your plan! Itís great that youíre able to do that when busy. Disney World with the family sounds like a lot of fun and a much needed celebration after everything that youíve been through. LOL at your Alfred Hitchcock backyard.

Maryann, great job on the hunger experiment and discovering that food doesnít have the same hold on you that it once did.

Lexxis, great job on an unplanned OP day! LOL at many trips to Loweís to get everything you need. Best of luck with the project.

Maryblu, yay for Beck being just the way it is when youíre in your zone! Itís great that youíve found that groove and just have day after day OP. I know what you mean about getting the big stuff and then slipping on the little things. I tend to get very mentally prepared for the big things, but Iím not mentally prepared for those little nibbles along the way.

Seadwaters, have a happy Birthday! No wonder itís hard to think about food when you have a great trip to look forward to. Kudos for keeping it OP. Hope you have a great trip!

BillBE, yay for requesting a healthy lunch and getting it! Itís great that the healthy option is the most popular. Yikes for a difficult outdoor task in the bitter cold, but you can pat yourself on the back for taking such good care of your DW.

ChefJoona, great job on a mostly OP day. You can work on those PM crackers later. Yay for an improved relationship with the scale! Those daily weigh-ins were tough for me at first and I still get frustrated sometimes, but it does keep me accountable!

01-14-2011, 11:57 AM
My eating has been getting sloppier all month with predictable results. I've changed food plans every few months as I've been losing weight to keep my enthusiasm up and I'm overdue for a new one. I had rather hoped I wouldn't have to make another switch, but it looks like I do. I'm not quite sure what's next. Maybe an automated plan (the same breakfasts, lunches, and snacks each day) plus specific measured exchanges at supper. That has the value of simplicity and matching up easily with my tastes. If it's enthusiasm I need, and it might be, I would be better off trying a new plan from a book because learning new things is fun for me.

I had a bit of a break-through with the emotions exercises yesterday, although it wasn't quite what the book intended. I realized that every time I asked myself "how do I feel?" it was "tense" because I was behind on my list. I decided I was bored with that answer so I was going to wait for a different one. My list works for me as a kind of ideal plan or list of possibilities but it is not something that I need to be anxious over so, by definition, I am not. There's enough complexity in my emotions that I can find some other answer than the default one and that seems to be more useful to me.

WI: +0.95kg, Exercise: +40* 510/1300 minutes for January, Food: 70%op, Read my Advantages and Responses: yes

01-14-2011, 03:35 PM
Hi Beck folks - yesterday was mostly on target. I need to work on what to do if I can’t sleep. Ate some extra then. Many credits and even a few twirls. I did alot of writing in my journal - Beckisms and life-isms.

I finished cleaning my office today. YAY

Credit for:
Planned/measured/logged food
Lots of water
No seconds.
Left a bite
Read Beck arc/rc
Ate a little slower
Said no choice a couple of times.

Still need to work on many other tasks, of course.

Seadwaters - safe travel to you. Glad you had an on plan day. Running around does count as incidental exercise. I’ve seen the flooding in your country. It’s heartbreaking.

Billbe - many credits for asking for a healthier meal at the meeting. Seems like it was good idea for lots of people. Credit for moving the laundry for just a smidgen more exertion.

new lifestyle - great job on the walk in the slush. Be careful. Credit for planning ahead for your meals for next week. Credit on getting your scale and thinking of when you will weigh. It’s out of your comfort zone - so it’s a big thing.

Shepardess - credit for staying op and getting in your jump rope. That’s a good day, indeed.

Gardener/joy - credit for realizing it might be time for a change in food plans and knowing yourself well enough where to start looking. I am not sure if you are referring to the Beck List - but, if so, I agree that it’s a target for each day.

Maryann - I agree - the hunger experiment IS very empowering. I think it can get you through the times when you have to ‘wait’ for a meal because of any reason. You now know that you can wait. I like your idea of taking 2 meals for Disney. I know all of our meals are included with the ‘package’ we bought. I’ll be with 8 other people and need to figure out how to make it all work. Thanks.

Future/fit/chick - I am doing a happy dance for you! Totally OP and using a distraction to avoid eating are two major credits. Good job arranging the trainer. Carry on.

Chefjoona - often it’s hard to jump back on plan when we eat off. It sort of spins out of control. Dr. Beck says to draw that line in the sand and just start where you left off with your plan for the rest of the day. I know it’s hard to do.

I hope everyone has a great day!

01-14-2011, 08:06 PM
Coaches/Buddies, hope you are doing well. Not having as on plan of a day as Iíd like. But, moving on from it! Iím posting here even though Iím not excited about it right nowÖ

Still having sleeping problems, which is not helping.

Todayís Essentials:
Weigh-in: +2.5 lbs.
Read Advantage Cards two times: yes
Read Response Cards at least two times: yes
Ate slowly, sitting down, noticing every bite: no
Gave myself credit when I engaged in helpful eating behaviors: no
Did spontaneous exercise: yes
Did planned exercise: no
Wrote out food plan for tomorrow: no
Tracked todayís food: no
Left food on my plate: no
Ate only to normal fullness: yes
Identified and responded to a self-deluding thought: yes

BeverlyJoy, glad you had such a terrific on plan day to report yesterday. You make a really good point about making a plan for when you canít sleep. I need to do something different, because my current strategy is just leaving me tired and anxious.

BillBlueEyes, great job impacting the health of your non-virtual friends as well. That is terrific.

ChefJoona, thanks for sharing your growth with the scale. Those numbers can be so hard on us at times but are a needed reality check.

GardenerJoy, your book sounds very interesting. Please let me know how your journey continues. I find your plan to change your food plan up every few months very interesting. What food plans have you used so far? I am really excited about your break through!

Lexxiss, glad you had such a terrific exercise-filled day yesterday.

Maryann, interesting insight about bringing your scale with you. Glad you found the hunger experiment insightful.

Maryblu, Iím really excited for you that you are back on track.

Seadwaters, glad you are feeling well enough to travel. I hope you have a safe and on plan journey.

Shepherdess, so glad to hear about your on plan day. Hopefully spring wonít be too far away for you, since I know how much you love your running.

01-15-2011, 12:07 AM
hi Everyone,
I think it's been 2 weeks since I've posted. I got extremely frustrated as my weight just seems not to want to budge. I checked out 4 Day Win and after reading some of it (I like it so far) decided I will buy another Beck Workbook and repeat the process.
Fatigue is still an issue for me; with the treatment plan I'm on, it can take 7 to 10 weeks to feel better. So, my plan for exercise is to do what I can and not beat myself up when I'm just too exhausted.
I'm also going through 2 medication changes, so ugh.
This week, I attended a 3 day retreat and the food was AWFUL. I'm kind of looking forward to the scale tomorrow, because I really didn't eat much.

-2 of 3 days on retreat, I wrote down everything I ate
-read my cards
-left a bite
-ate tonight's dinner (after getting home from retreat) mindfully
-will plan food and exercise for tomorrow

Good to be back,

01-15-2011, 12:20 AM
A good Beck day...planned exercise and eating OP, except for an evening change because DH wanted to take me out for Chinese:fr:. I suggested a healthier restaurant. We shared a vegetarian entrťe and seaweed salad-a tad better then General whats'his name chix. *credit* Over dinner we discussed our evolving food plan. I've been preparing all meals from our freezer as we switch to a more vegetarian centered fare. We also discussed the ice cream, which DH eats by the gallon, and is an endless source of spectator frustration for me. He has agreed that eating our canned fruits and yogurts is far healthier and he would be willing to stop buying the ice cream. We'll see how long that lasts but it is progress.

BillBlueEyes, I love that the chicken salads are more popular than meaty mayo slathered sandwiches. *credit* for suggesting it. Ouch for replacing windshield wipers in bitter cold. My DH and I have a strategy-I drive to the auto store by myself and smile nice and ask the counter guy to put them
FutureFitChick, you have had many very good days. *credit* for posting after a crummy one and employing the Beck tool of getting right back on track. Sorry about sleep issues...I have them, too.
Beverlyjoy, you have posted many credits this past week-but I am still impressed with your strategy for Ben and Jerry's. Sometimes things like that really work. BTW-after doing Universal Studios with a mom in a wheelchair we decided we would always visit with someone with "special needs". You will be the star of the party! lol
gardenerjoy, I have enjoyed reading as you work through the 3 Day Diet Solution plan...haven't put it on my list yet.
Shepherdess, you said, "Nothing exciting to report except that I ate only what I was supposed to eat, which is pretty exciting." That is exciting! *credit*
ChefJoona, you said, " My weight exists whether or not I acknowledge it and I can only have power over it when I acknowledge it." Your words support your statement of no more denial.*credit* for taking control!
IslaAzure, nice to meet you! I hope you are able to get the book and start learning Beck tools very soon!
Cheryl(seadwaters), Happy Birthday! I hope you are having fun with your Sis!
maryblu, yay for joyous days of sane eating….now I am thinking...when you are in "your zone" would you say that many of your Beck skills are on "autopilot". Are they working subconsiously?
maryann, your insight is very uplifting for me to read. You said you won't be checking in until Monday...hope you are going somewhere fun.
Ann(Newlifestyle), glad to hear that planning meals is working so great for you.
M0vingon, your "emotional forensics" is quite popular. I have written it down.
Ruthxxx, Happy Birthday! Great job moving along with your reading and Beck skills. I have both books and the pink notebook. I really liked the pink book when I started-every day tasks for 6 weeks was a good practice. Now I read from the green book more.
grouse, *credit* for renewed Beck enthusiasm!
BelovedK, :wave:
onebyone, I hope you have made it through your week.
NatureGirl, your description of "pleasantly hungry" sounded very sane. Glad to hear, too, that you have been happy with your progress.
CeeJay, hope you have made it home safely and that your hotel nights were pleasant.
Marci(madrikh), it's good to hear from you. It sounds like you have a solid plan in place as you deal with your changing medication and treatment for CFS. Take care!

The travel back and forth is really hard for me although I am very grateful for the opportunity since we don't really enjoy living where my Mom is. It seems that by the time I get settled here it will be time to return. We have already decided that we will come here and stay once we can start tilling the soil for gardening. I mind is in the future right now, but dreaming and planning ahead doesn't hurt....thinking of how to improve my cucumber crop.:cool:

01-15-2011, 07:19 AM
Diet Coaches/Buddies - At dinner last night at a friends house, my eating was OP enough, CREDIT moi. Couldn't help but notice that I was the only one of four who didn't do seconds on the pot roast and the spice cake the host had baked. No one noticed because I had seconds of salad and the roasted veggies.

One walk was to do an errand at lunch and another to our friends house for dinner; we usually drive since we carry some contribution to the meal and are running late, but assumed we'd find no parking spaces after the heavy snow. I like seeing the mounds of snow. CREDIT moi.

FutureFitChick - Great reminder to us all, "Iím posting here even though Iím not excited about it right nowÖ" Kudos.

Joy (gardenerjoy) - Kudos for digging deeper into feelings. I'm also a believer that, once named, responses are possible other than food.

Shepherdess - Yay for jumping rope, although that doesn't seem like much exercise for your dog, LOL.

Beverlyjoy - I love reading of your twirls; always gives me a smile.

Debbie (Lexxiss) - Yep, old "General whats'his name" has delivered many fried chicken nuggets directly onto the hips of Americans. Kudos for steering dinner to healthier choices. Hope that commitment to an ice cream less future sticks.

Marci (madrikh) - Ouch for legitimate fatigue, with Kudos for moving forward anyway. LOL at losing weight due to "AWFUL" food at a retreat. I've been known to over eat when facing unappealing food.

ChefJoona - Kudos for conquering your scale phobia, and Major Kudos for maintaining over the holidays. I, too, like your thought, "I can only have power over it when I acknowledge it."

Readers - chapter 1
How the Program Works

On the Beck Diet for Life Program . . .
. . .
You will turn mistakes into opportunities. When unsuccessful dieters eat something they shouldn't, they tell themselves, Now I've done it! I've really blown it ... Oh, well, I might as well eat whatever I want and start again tomorrow. They may then eat hundreds or thousands of extra calories that day - or over the course of the next several days - and gain weight. This plan provides you with a Cheat Sheet (page 104), a worksheet that helps you recommit immediately whenever you make a mistake. From now on, your mistakes will not turn into an entire day or week of overeating, and you will learn how to avoid this kind of mistake in the future. The more times you get back on track immediately, the more you prove to yourself that you can do it - and it gets easier to do so. Instead of becoming demoralized and hopeless, you will become a stronger and more confident dieter.
. . .

The Complete Beck Diet for Life (Green book), pg 15.

01-15-2011, 10:45 AM
Stayed on plan for my eating yesterday, but didn't fit in any exercise.

This evening is the rescheduled dinner with a friend. Again, I will be cooking most of the food, so I have a lot of control over what is offered.

Committed to going x-country skiing today! I am noticing some resistance (partly because its only 1 degree F out there) but the sun is shinning and I want that satisfied and energized feeling that comes after exercise! That is my motivation.

Getting a bit anxious for my weigh-in tomorrow. Not expecting much of a loss for this week, but it is only the first week I've been back on the program.

Hope you all have a great weekend!

01-15-2011, 11:06 AM
Good morning ladies and gent:

I did fine on my 3 days on the road, whew. Then after a pretty successful week, I got home last night after a harrowing 3 hour drive through ice and snow with no plan. Ate a fairly lousy unhealthy dinner but other than that I had a pretty great week. Always good to conquer the hotels.

Will check in later to make sure I do the following today:

Plan next week
Do weights
Exercise 30 mins
Eat on plan- yogurt for morning snack, salad and soup for lunch, fruit for afternoon snack, veggie chili and brown rice for dinner and diet pudding for bedtime snack.
Read cards
Eat slowly and mindfully.


01-15-2011, 11:31 AM
Hello to everyone.
I do hope today is a successful day.

After much soul searching (it seems every time I read something here I do this). This is good long term. Right now it is uncomfortable. I am starting to realize that I am terrified of successful weight loss. I am much happier (comfortable) maintaining at this weight. I asked myself why, I am seeing that since I too am a people pleaser and I don't want to offend any one else by doing what is best for me (if it makes them feel bad). I have a friend who we were on this weight loss journey together many moons ago, she has been gaining and I feel bad that I will be losing and she will not. At first it was great maintaining, just to know that I could, but my weight is not a healthy weight so I need to get back on my wagon and start pushing myself. It is not about others I try to please, as beck said, "I'm entitled to do what I need to do to lose weight, as long as I'm mot maliciously doing something to make someone else feel bad." I think I need this as my mantra....I so often do something because I don't want to make others feel bad.
Thanks for all the advice with weighing. I am not there yet. I know it is only a tool but when I see the numbers going up, when I have been on plan it makes me crazy or should I say crazier....
It is snowing here and looks beautiful. I think I should invest in snowshoes, I am told it is a great form of exercise.
Have a great day everyone.
Take Care

01-15-2011, 12:11 PM
The book I was reading about paying more attention to emotions is called The 3 Day Solution Plan by Laurel Mellin. The basic exercise is to check-in ten times a day and ask "How do I feel?" What I learned is that question will almost always get a negative emotion from me. On the other hand, if I ask "How am I happy in this moment?" I always have an answer. Equally effective is to write the words "Choose to be happy" at the top of my to do list. Or, the bibilical version, "This is the day that the Lord has made; rejoice and be glad in it." Psalm 118:24

I suppose a psychologist might be appalled at that sort of manipulation of my emotions, but I don't seem to be hiding some deep dark emotional well. My biggest unmet desire is for some kind of success that has so far eluded me and that I may find less than satisfying should I ever reach it. The best strategy is to be happy in the moment and strive to be uniquely me and see where it gets me.

WI: -0.35kg, Exercise: +70* 580/1300 minutes for January, Food: 80%op, Read my Advantages and Responses: yes

FutureFitChick: I started with an exchange plan of my own design, loosely based on the government's food pyramid. Then I did the DASH diet, followed by the diet in Beck's green book. Now, I'm using Richard Simmon's FoodMover. I liked them all and they all work!

Beverlyjoy: yay for starting off the year with a clean office! And credit for the mostly on target day.

madrikh: great to see you back!

Lexxiss: good job working out strategies with DH!

BillBlueEyes: excellent strategy to take seconds of the healthy veggies while everyone else takes seconds of the other things!

ChefJoona: enjoy your skiing and cooking dinner for your friend!

CeeJay: that sounds so familiar -- plan the hard parts and then forget to plan what should have been easy and turns out to be hard! Live and learn. Credit for the good week!

ETA Newlifestyle: We used to travel up north for snowshoeing -- very good exercise! I think that's an excellent mantra from Beck! You are worth it!

01-15-2011, 12:58 PM
Yesterdayís food challenges included dinner out with my DH and then going out for drinks (water in my case) after an Audubon Society program. Iím mostly happy with how I dealt with them. DH was starving when we arrived at the restaurant and dove into the bread. I was able to resist and DH kept apologizing for plowing right through it. I have half of my entrťe for a lunch today. When we were out with friends I started nibbling on the pretzel mix on the table. As far as calories go it was OK since I had planned to have an appetizer, but it was the need to nibble what was in front of me that was annoying. I could have had more of a treat off the menu. Just something to remind myself in the future.

It was a bit less windy yesterday and still warm. I took the opportunity to go for a run. It was great to get out and a good reminder that running in the wind isnít that bad and I have a very happy dog!

Gardenerjoy, good job recognizing the need to switch up the plan. Getting a new diet plan can be inspiring, but I understand the value of simplicity. You can always try automating and if it doesnít work, find a new plan. Iím so impressed with your ongoing exercise to bring awareness to emotions. I love the way you changed the question to get a positive answer.

Beverlyjoy, yay for getting a chance to do some twirls. Insomnia is a difficult problem. I live with an on-again-off-again insomniac. Maybe you can make a list of things to do when you canít sleep: some meditation, a book you want to read, chamomile tea, whatever. Just things that may or may not help sleep, but will help with anxiety and keep your mind off of food.

FutureFitChick, ouch for continued problems sleeping. Fatigue can make everything else in life so difficult. Great job posting even when your day isnít going well. I know itís tough, but it always helps me move on and get back on track!

Madrikh, itís good to see you back here. Great job posting even when things are disappointing. I know itís frustrating that the scale isnít moving, but with everything else youíre dealing with, you should count maintaining your weight as a victory. Once you have your fatigue under control you can tackle weight loss.

Lexxis, great job making healthy choices when dinner plans changed. Itís great that your DH is willing to try healthier fare to make your life easier. As a bonus, his health will improve. Yay for dreaming about tilling the soil. My thoughts are turning to spring as well.

BillBE, great job taking seconds of the healthy stuff and leaving the second helpings of the high-cal stuff for everyone else. Are you the only people willing to walk on the East Coast right now? Most people use the mounds of snow as an excuse to skip exercise.

ChefJoona, kudos for sticking to your plan. Dinner with friends can be a challenge, but if you plan ahead, itís certainly possible to stay OP. Great job committing to cross country skiing. Itís something I havenít done since I was a kid, but it sounds like so much fun. Weíve got some world class trails close by, I just need to get out and go.

CeeJay, yikes for a long drive through ice and snow. Glad you made it home safe! It would be pretty hard to avoid stress eating after that. Great job sticking to your plan for 3 days on the road. Itís great when you get those successes under your belt and teach yourself that you can do anything.

Newlifestyle, itís great that you identified the ďsuccess guiltĒ trap and youíre dealing with it. Few people talk about how difficult emotionally it can be to lose weight, from getting unexpected attention to feeling guilty of doing well while others arenít. Kudos for doing the soul searching and recommitting to your weight-loss and health!

01-15-2011, 01:05 PM
Coaches/Buddies, got some good sleep last night! Yeah! My in-laws were supposed to come for the weekend to visit, but they have cancelled on us again. Oh well. Now I need to readjust what to do with the extra food Iíd made and planned to make for their visit. Instead we may go to a party at a friends house where weíd be expected to eat and I donít know if there will be much on the menu I can eat. Maybe Iíll bring along a veggie tray or eat before we go.

We went out to eat as a result of them not coming last night and I chose food that was not the healthiest for me. However, I ate only until I was full and left lots (30%) of it on my plate and did not bring home a doggie bag. I took the dog for a walk when we got home because I wasnít too full!

Thank you all for your amazing support and I am lucky to have found and trusted all of you!

Todayís Essentials:
Weigh-in: -0.5 lbs.
Read Advantage Cards two times: yes
Read Response Cards at least two times: no
Ate slowly, sitting down, noticing every bite: yes
Gave myself credit when I engaged in helpful eating behaviors: yes
Did spontaneous exercise: yes
Did planned exercise: no
Wrote out food plan for tomorrow: not yet
Tracked todayís food: yes
Left food on my plate: yes
Ate only to normal fullness: yes
Identified and responded to a self-deluding thought: yes

BillBlueEyes, thanks for the fantastic inspiration on how to handle eating at a friends house. Thanks!

ChefJoona, having a friend over is a terrific way to keep your eating on plan. Have a wonderful time cross-country skiing.

CeeJay, great job on successful travels! That is fantastic! Good job for jumping back in regardless of the ďunhealthy dinnerĒ.

GardenerJoy, just so you know, I love who you are and would be proud to be such a lovely person! Thanks for sharing about your diet plans. I had always looked at changing my diet plans as resolution of my failure. But, if I was changing because what I was doing was not working any more, that is an incredible lesson.

Lexxiss, great job for fantastic selections for dinner and sharing! What a terrific supporter your husband is becoming. I think giving up on ice cream would be too much for my husband to handle (in spite of the fact he is lactose intolerant). Garden planning is really fun, in spite of the cold weather. Maybe you could invest in cold frames to be able to garden longer this year.

Madrikh, sounds like you are doing amazing in spite of lots of crap being in your way. I found that book I had mentioned. It is called Feeling Tired All the Time by Dr. Joe Fitzgibbon. I found it helpful and may repeat the testing process to see if Iíve developed any new food sensitivities that are causing my to be in such pain right now.

Newlifestyle, you will be such a people pleaser and inspiration to every one around you when you reach your goal, which I am confident you will do!! Snowshoeing sounds great! You are already an inspiration to me for how far you have gotten already. Friends that donít want you healthy have a whole different set of problems. All you can do is love them and set a great example.

01-15-2011, 01:41 PM
Thank you all for the warm welcome back and the encouragement. Yes, I do have a lot going on. Fortunately I have 2 wonderful health care providers who are walking through all of this with me. It's very hard to stay committed to the work I need to do to stay healthy.
Somehow my body managed to gain 2 pounds while on the retreat with the awful food, so I am back at 167.

-checking in with honesty
-I have a plan for today


01-15-2011, 05:06 PM
Good afternoon:

madrikh- yay for having a plan for today!! You are dealing with a lot right now so be kind to you.

FutureFitChick- good luck at the party tonight. Sounds like you have a good plan.

Shepherdess- good job at the restaurant resisting the bread even though you were hungry and also for saving half your entree.

gardenerjoy- love what you said about being happy in the moment. Really that is all we are guaranteed- this very moment. I am trying hard to stay there also. I was thinking about ordering the Mellin book on amazon- do you recommend it? I like the exercise you mentioned about checking in many times per day about how you feel. I need to do this. I find myself much too often multitasking in my brain, racing to the next thing I have to do and not really paying attention to the present.

Newlifestyle- snowshoeing is on my advantage list--something I am planning to do when I get lighter. I used to do it, as well as cross country ski. Sure made winters go faster. About your friend who is not losing- she will be happy for you and maybe inspired. I weigh every day. Learning about my huge fluctuations was great. On other attempts to lose I weighed weekly and that led to being very unhappy (and often giving up) when the scale did not move or went up. I am much happier with daily.

ChefJoona- good for you getting out skiing. Enjoy that sun. I used to love cross country skiing- it is so relaxing yet such a great workout.

BillBlueEyes- good for you for seconds of the most healthy food at the table.

Lexxiss- your DH impressed me very much with his agreement to stop with the ice cream. And nice move avoiding the Chinese food restaurant.

Beverlyjoy- good to picture you twirling. I am glad you are going ahead with your vacation and hopping on the scooter. With all your company, I am sure you will have a great time.

seadwaters- hope thing go well while you are away. Happy Birthday!!!

maryblu- write it all down is what I am doing every day also. I write down what I am going to eat the day before and then check it off. It seems like a commitment and I hate changing it to unhealthy food.

maryann- brave of you to do the hunger experiment and you lived through it!! I have not done it- too afraid it will lead to a melt down for me.

Movingon- waving hello.

onebyone- your story about MIL's leftovers made me laugh. Hope you are home again and away from her food.

Ruthxxx- happy birthday. I started with the Green Book and am now going through the pink one. Like them both.

grouse- waving hello and welcome back.

Nature Girl- waving hello. Isn't pleasantly hungry interesting? Interesting and not an emergency. LOL.

Check back later.


01-15-2011, 06:31 PM
Hi Beckies - checking in. Yesterday was a great day. I stayed well with my plan. I've been making lots of different healthy soups this week. It's nice to have them as a 'go to' meal from the freezer.

Today we went to a memorial service for a wonderful friend (age 90) who passed away last month. He was the founder of our storytelling guild - a kind and generous soul, too. And, a wonderful storyteller! In fact, when he retired he went to East Tennessee State and got his masters in storytelling at age 68! It was a grand afternoon with many of his family members & friends, lots of pictures, a video, and many stories! I haven't seen alot of my storytelling friends lately - with all my foot/ankle stuff. So I was glad to get a chance to visit with them too. There were wonderful looking cookies, coffee and punch after. I grabbed a bottle of water and carried it around. After that I never went near the food table. Credit. Didn't have a cookie... credit.

Time to hang out with DH.

Hope you have all had a great day.

01-15-2011, 07:46 PM
Quick checkin with my Beckmates.

Yesterday was my first slip-up, but not a big one. Can't do a glass of Pinot Noir with dinner out and behave myself totally. Worse yet, I had red wine with fish!

Today is back on track. I made some dreadful broccoli soup, but am eating it anyway, because it's GOOD FOR ME! The only thing salvaging it at all is the nutmeg. Mostly kills the taste of the broccoli. for your question about when I am in my zone, is the Beck behavior automatic? To that, I have to say no. When I am in my zone, I just don't overeat; food loses its importance. I don't have to consciously do anything. I just stop before I'm full, and it's no big deal.

I have to consciously pull out the Beck book when I am struggling. And, the start is to write it all down, run through fit day, etc.

There is a band at the local bar tonight, and it's only 11 miles from home, so, I'm there!

Best to all.

01-15-2011, 09:35 PM
Credit today:

:dancer: Planned all meals for next week
:dancer: Did weights
:dancer: Exercise bike for 30 mins
:dancer: Ate on plan
:dancer: Read cards
:dancer: Ate mostly slowly and mindfully.
:dancer: Checked in with my coaches
:dancer: Weighed in


01-16-2011, 12:04 AM

A thumbs up for me for weighing in the morning after I got home after my unexpected, and unplanned, week away from home. I saw a rather upsetting 283.6 on the scale. booohissssssssss Stupid scale. But "'tis a poor craftsman who blames his tools", so yeah, I accept the 283.6. pppppfffft. :p

"Quality time" spent with my MIL on thursday and friday when she took the days off was 90% good. So that's a happy thing to report. But what was not so good is a real challenge. It went like this... we're watching Dr. Oz. Dr. Oz is all about new year new you 10 things to do right in 2011 or something like that. Lose weight, of course, comes up by way of "know your blood pressure numbers". I know mine. I have a little oval white pill now for that number. MIL tells me she reduced her smoking after having a TA (mini-stroke)while driving in the car on the freeway caused by skyhigh untreated bp combined with smoking. I, in sympathy, share of my bp disappointments and add that I do believe it is weight related
*creaking sound of door opening in my emotional defensive wall*
enter stage right: Woman with Good Advice and Sound Opinion: said sternly yet with concern I can't tell you what to do, but you and (my son) will both be 65 some day and all that weight you are both carrying is a strain on your heart and you will be sorry for that one day, but you are adults and if you want keep eating that's none of my business and if you don't want to lose weight well your body will eventually .... (I tune right out cause I am mad and actively swallowing my feelings). The night before she was saying that it was "such a pleasure" to cook for two people who so enjoyed her cooking and that it was great that all the leftovers were being eaten.
And yesterday?
She wanted to do something nice for me so she had a two for one coupon to the chinese buffet and that's where we went. I didn't do awful. I didn't do great. I had dessert but felt her tut-tuts as I chowed down. She ate more than I saw her eat the whole week. She is "getting her money's worth" after all and at home she can't throw food away as "it's a waste of money" even though she eats only a tiny bit and saves the rest. She told me during our heart to heart during Dr. Oz that during stress she stops eating and has a closet full of clothes from size 6-12. She volunteered that eating too little could be as harmful as too much.

I don't see MIL as a willful saboteur but your typical person who says "I never" and you just saw them do it. My battle is not to change her but to be aware of her and how she gets to me. I, as always, am the problem and the solution for me. I need to have my fortified defenses ready when in certain situations with her. She is setting me up to be her "food buddy"-a chum to go to restaurants with, to do the coupon thing to restaurants with, to have over for dinner and to make dinner for. Food food food food food. Again with the bonding. She'll be retiring this September. I'd better be as busy as her son is or I will be looking after two moms: his and my own.

Anyway. I completely forgot I even had a plan today. In the grocery store I bought whole eggs when I had already decided I was substituting for them with eggbeaters. I didn't do my watp even though I was home all day. I drank a cola beverage this morning without noticing except aftwerwards. the drive home last night was an "eat whatever" like the old days though i didn't really eat much but I had sugar.

ON The plus side: I doubt I will ever spend that many days and nights at MIL house ever again. It was a unique series of events that occured. Her food pushing is really behind me plus I am really on to her.

And the good news: we have an offer in on a rental house in town that's a very special place. I'll find out if it's ours by 5pm Monday.

And the best news: I got a studio space on the hippest artsiest street in Toronto: Queen St West. It's a giant shared warehouse space with 15 (so far) other artists run by a young guy (25?) who already owns two galleries and does hip happening art events and shows for "his" emerging artists.
I'm kind of wondering about being around artists who are probably mostly half my age - like what does this say about me anyway? Am I immature or what? - vs. "go with your gut. It's telling you to follow this path and LOOK the DOOR OPENED RIGHT UP". I got the studio for the exact amount of $ I wanted to pay, in the exact area I wanted to be in, along with the built-in connections to the local happening art scene in an area I am not from. Lots of people to ask about how things are run there vs here. I am seriously trying not to second guess myself. I cannot even begin to describe to you the potential I saw in this person and this place. VERY exciting and full of promise.

Better go. this was supposed to be short but it seems I am incapable of that these days. Thanks for reading and for sharing yourselves too.
We really are in this together.

01-16-2011, 07:00 AM
Diet Coaches/Buddies - Major de-cluttering was to remove the hard drive from a computer that can now be put on the curb Tuesday morning; CREDIT moi. I mourn each component that was researched, chosen, installed, made to work despite all the help from the Windows O.S., and used faithfully for years. I feel like I'm abandoning my own history. Just tortures my soul to give up a computer; there are three others waiting. Doing one will help me with the others.

Food was OK; CREDIT moi. I'm out of my peanut butter (Whole Foods, ground from roasted peanuts into the container in my hand as I stand there) requiring me to use DW's Simply Jiff - which contains something to keep it from separating. That something, IMHO, is not peanut butter. Just one more example of surviving in a mixed marriage.

maryblu - Hard to believe there can be such a thing as "dreadful broccoli soup" - broccoli is a gift from the gods. Thanks for your comments about "in my zone." I take from that the thought that when my mind is fully occupied with something important to me, food will lose its importance.

onebyone - You deserve Kudos for your active contribution to a successful week with your MIL - so many potholes to avoid. Jubilation that you've set yourself up for an active, engaging artistic existence in your new home. Re age: a friend recently told me that whenever she goes into the local studio very late at night to work her pottery, there's usually one of the women in their seventies working away - quite happily. Seems like those who got it in their blood just keep going and going.

FutureFitChick - Super Kudos for leaving 30% at a restaurant and not doing a doggie bag. It's still my dream that I can learn to do that. Neat that not being too full allowed you to then take the dog for a walk.

CeeJay - Ouch for 3 harrowing hours of driving. Happy Kudos for all those happy credits.

Joy (gardenerjoy) - Thanks for sharing your search for your own path to contentment. I chose as my mantra for the day, "rejoice and be glad in it."

Shepherdess - Yay for the Audubon Society for continuing to speak for the birds and the environment. Ouch for me being reminded of all the birds you can see in Wyoming that we can't locally. And Yay for that which causes "a very happy dog!"

Beverlyjoy - Just a wonderful thought of being a 90 year old story teller. Kudos both for making a freezer full of soups and avoiding a whole table of desserts.

Ann (Newlifestyle) - My take is that you're doing the right thing by thinking about the impact of your weight loss. When we lose weight, it does seem to require those around us to change themselves - if only to put us into a different pigeon hole in their brains. Having realized that, it then seems like that's true for any change we make in life or that they make in their life, so it then becomes enabling to go forward. March on taking care of you.

Marci (madrikh) - Yep it's very hard. And Yep, you're posting and staying the course. Kudos.

ChefJoona - "1 degree F" is cold; stay warm out there skiing.

Readers - chapter 1
How the Program Works

On the Beck Diet for Life Program . . .
. . .
You will maintain your weight loss. I always tell dieters, "No wonder you always gained back weight in the past. You never learned the skills to keep it off." On this plan, you will learn how to motivate yourself every day, get back on track when you falter, and recover quickly from a relapse.

The Complete Beck Diet for Life (Green book), pg 15.

01-16-2011, 10:09 AM
Hi everyone! I'm short on time this morning but felt compelled to writeÖ.yesterday was a B- Beck day...did great until we had an unplanned guest which turned into an unplanned dinner. Healthy, but I overdid on OP bread...however didn't have any dessert. Exercise was planned and enjoyed! Today, I just go from one event to the nextÖ.and have to make DH a nice appeasement breakfast before I go. *click* just reminded to bring an acceptable snack to the afternoon meeting because tradition states that cookies, chips and pop will be provided.

BillBlueEyes, I feel your painÖ.I have a laptop sitting right next to me that needs the same operation. Perhaps, your step will help me undertake mine.(ETA-I'm doing it TODAY!) It sounds like Whole Foods-Peanut Butter needs to go on your list.

onebyone, wow!at your continuing saga with MIL. BTW- I never do Chinese buffet anymore. The resulting gain (sometimes 5 pounds) is probably water retention from chemicals and sodium, BUT the damage in my head is just not worth it. My thought for MIL would be to reverse strategy and invite her to free lunch at the location of YOUR choice and make it healthy. When she pushes leftovers, remind her of the importance of her heart to heart...and decline because she's right, it's time to get healthyÖ.anyway, perhaps TMI, if so, sorry.
Congrats! on finding such a super duper work space!

CeeJay:dancer: with you!

maryblu, perhaps automatic wasn't the right word...subconsious (learned response)??? BTW-gag at bad broccoli soup. Hope it's gone by now!

Beverlyjoy, *credit* for not one cookie at the event honoring the life of your dear friend...perhaps an action to honor you.:hug:

Marci(madrikh), I always always have a gain when I eat foods not on my plan, water retention...I have a card which reads, "My gain is temporary and it's extremely important to get back to MY real food." *credit* for having a plan.

FutureFitChick, Yay! for even one good night of rest, which makes everything easier. I feel lucky to have found and trusted you all, too!

Shepherdess, I feel that annoyance, too, when I start nibbling. Great that you got a run in! It's still and balmy here this AM, hope it's carried over the hill.

gardenerjoy, "happiness is the spiritual experience of living every minute with love, grace, and gratitude." ~ denis waitley via my vision board.

Ann(Newlifestyle), *credit* and thanks for posting your soul searched feelings about weighloss. I have a dear friend on the boards here, who is gaining, too. It helps me to identify the emotion *sad* but recognize that I am ultimately only responsible for me.

ChefJoona, *credit* for a right on motivation for exercise!

Junk food report: still no ice cream, however yesterdays request was for chipsÖ.I need to reread my suggestion to onebyone and reverse strategy. (I did buy him chips but did buy the one variety I absolutely detest! *credit*)

01-16-2011, 10:30 AM
I'm declaring today a spa day, where my food plan is written out and I follow it exactly!

WI: +0.25kg, Exercise: +45* 625/1300 minutes for January, Food: 60%op, Read my Advantages and Responses: yes

BillBlueEyes: completely with you on the peanut butter -- fortunately, I converted DH several years ago as long as I stir the peanut butter to keep it mixed.

onebyone: good job working all the ins and outs of the interactions with MIL. I'm so excited about your studio space! Being the oldest could be a really fun role for you, kind of everyone's go-to archetypal Wise Woman.

maryblu: yay for being back on track, even if it takes broccoli soup!

Beverlyjoy: so glad that the memorial service was an occasion for celebration in all kinds of ways.

CeeJay: yes, overall, I liked the Mellin book. It obviously worked for me although not quite as I expected or the book intended. Even better than the 10 times a day of checking in (which I never fully accomplished) was an exercise they called doing a cycle. It took me 20 or 30 minutes each time and was all about a deeper exploration of feelings and working through the expectations that caused them. Changing unreasonable expectations was very powerful. I did a cycle several days in a row during my journaling time and it made a huge difference for me. That's the one part of the book that I intend to continue. I also liked many other aspects of the book even though I didn't choose to do the program fully. You may find the discussion of the role of meaningful work (having enough, but not too much, in any given day) useful.

madrikh: yay for the credits!

FutureFitChick: yay for rethinking your weekend based on changing needs and for accomplishing the nifty trick of stopping before full in a restaurant! Cool that you found the reframe that a plan can fail you, rather than you failing a plan.

Shepherdess: yay for water on a drinking occasion. We're going to a play tonight with a cash bar -- I'm going to follow your example and stick to water. I suppose pregnancy makes that a more obvious choice, but it doesn't mean I can't do it, too!

Lexxiss: Thanks for the quote from your vision board -- perfect!

01-16-2011, 12:39 PM
Had a good OP day which included a real treat for dinner: butternut squash raviolis. One of our favorite meals, but we donít make it that often because it is so time-consuming. It was fun to have special meal for no particular reason except we had the time and energy to make it.

I braved the wind for another run yesterday. The winds and above freezing temps have made for a very muddy route. My dog was very happy until she found out that it meant a bath.

FutureFitChick, yay for a night of good sleep. Great job being flexible when you had a change of plan and for eating mindfully at a restaurant. Itís great that you were even able to slip in some extra exercise.

Madrikh, yay for good health care providers committed to helping you find a solution to your fatigue! Donít get discouraged about the weigh-in. I often find that my weight is up a bit after a trip, but itís just water weight and drops after a day or two.

CeeJay, great job on a good OP day with lots of credits! Kudos for using your weekends to plan for your busy week.

Onebyone, yay for getting studio space in the best a great area for a great price! This sounds like such a great opportunity for you. Sorry about the disappointing weigh-in, but great job accepting it and moving on. And sorry about the difficult conversation with your MIL. She probably didnít know how harsh she was coming across and itís easier to point out others mistakes than to look at your own. Just be assured that you have a plan for your health and it doesnít matter what anyone else thinks.

BillBE, yay for continued decluttering even though it means mourning the loss of years of hard work. LOL at ďsurviving a mixed marriage.Ē Hope you get your real peanut butter soon!

Lexiss, ouch for unexpected guest who made you change your plan for dinner. Great job skipping dessert and getting in some exercise. sounds better than a B-! Great job planning for a busy day.

Gardenerjoy, yay for a ďspa dayĒ to take care of yourself and get a little extra motivation to stay OP.

01-16-2011, 01:08 PM
Weighed in this morning for a loss of 2 lbs! It was a nice suprise. The dinner with my friend went well last night. It really is so much easier to stay on plan when cooking and eating at home. I haven't seen her in several months and she instantly commented on the change in my appearance, which felt reinforcing!

Skiing didn't end up happening yesterday, due to a change in my friends' plans, but got some good activity in putting in some free-standing shelving in our launrdy room/ pantry. It involved carrying all my small kitchen appliances (bread maker, food processor, piles of cook books and saved cooking magazines etc...) out of the room and back in. I think that counts as some activity! The shelving was also a hassle to put together- definitely burned some calories there.
I will definitely be getting some exercise in to day. Headed out to my parent's house, which is about 25 minutes away and will enjoy a nice walk with my dad and their dog. Its warmed up to the 20's. (F)

I am enjoying reading about the many different stages everyone is in, and recognizing the common struggles and successes!

01-16-2011, 04:58 PM
Coaches/Buddies, having a good day making lots of homemade food and watching the Bears vs. Seahawks. How sad thee bad injuries the Seahawks have had! Iím feeling some pressure for a work deadline coming up. I may have overcommitted/set an unrealistic deadline for myself. Augh!

Had a good time at the party last night. I allowed myself to sample all of the food that was new to me and eat only until full. I did OK.

Todayís Essentials:
Weigh-in: -1 lbs.
Read Advantage Cards two times: yes
Read Response Cards at least two times: yes
Ate slowly, sitting down, noticing every bite: yes
Gave myself credit when I engaged in helpful eating behaviors: yes
Did spontaneous exercise: no
Did planned exercise: none scheduled
Wrote out food plan for tomorrow: not yet
Tracked todayís food: yes
Left food on my plate: no
Ate only to normal fullness: yes
Identified and responded to a self-deluding thought: yes

BeverlyJoy, fantastic job grabbing water instead of the cookie table. What a cool degree to have Ė storytelling! Sorry to hear about the loss of a friend.

BillBlueEyes, great job for decluttering . Iíve taken to making my own peanut butter in my food processor. I just get some bulk peanuts at an Indian grocer and throw them in and process. Oassionally I add a little bit of peanut oil if it is too dry and a little bit of salt.

ChefJoona, great job with the spontaneous exercise! That is terrific. Iím so glad you are posting regularly.

CeeJay, hope you are doing well! Great job for all of the credits.

GardenerJoy, great job with the spa day. That sounds terrific. Thanks again for helping me rethink my attitude about plans that were not working.

Lexxiss, great job bringing a snack to the event

Madrikh, glad you have wonderful health care providers in your life. Hang on to them!

Maryblu, great job for getting back on track with your food plan and sticking with the broccoli soup.

Onebyone, sorry to hear about the difficulties with your mother-in-law.

Shepherdess, your butternut squash does sound like a real treat! Iím glad you got to get outside yesterday.

01-16-2011, 10:02 PM

Beverlyjoy- sorry to hear about your friend. It sounds like the memorial was a fitting tribute.

maryblu- yay for back on track and boo for bad broccoli soup.

onebyone- good for you for recognizing your MIL's mixed messages- that you should eat healthy as she is actively engaging you in eating unhealthy. That information should help to deal with her the next time you are together. Your studio space sounds wonderful. I was thinking that it will be inspiring for younger artists to see you still following your passion, despite your age- is this making you sound like you are 80, not 40 something? :) :)

BillBlueEyes-yay for ditching the old computer.

Lexxiss-nice switch-up on the dinner plans and for skipping dessert.

gardenerjoy- hope you enjoyed spa day. I think I am going to order the Mellin book- thanks for your thoughts on it.

Shepherdess-your raviolis sound great. Never tried that.

ChefJoona- congratulations on 2 pounds gone. Excellent news.

FutureFitChick-so good to read about you going to the party and only eating till full. Nice list of credits, including being down 1 pound!!

For me, I was so happy to get on the scale and see 284. Maybe it is a fluctuation but I know that sooner or later that will be the top end of fluctuation if I keep doing what needs to be done.

Off to the $%^* hotel tomorrow- 1 night only this time. However at the rate it is snowing I may be in for a cancelled day. Had a lovely day puttering around today. I love Sundays!!!

Credit today:

:yes: weighed in- down from 287 yesterday to 284 today. WOOSH
:yes: Did weights
:yes: Exercise bike for 30 mins
:yes: Ate on plan
:yes: Read cards
:yes: Ate mostly slowly and mindfully
:yes: Checked in with my coaches
:yes: packed up lunch for tomorrow

See you when I get back.


01-17-2011, 12:30 AM

I don't know if I have any credits to report today. :?: Yes I do:
-weighed in and have gone up a bit more: 284.6
-did not binge eat today in spite of the weigh in #
-visited my mother and took her out when I didn't want to and it was probably the most perfect visit we have had yet

Need to work on:
-planned exercise and doing my watp dvd's again
-writing down my food
-writing out my foodplan/planning my week foodwise
-drinking my water again
-reading Beck
-writing in my journal

DH and I picked my mother up and brought her to the opening today of my first art show in the year 2011: the Art School Alumni Show. I had 3 ceramic pieces in the show. I've attached 2 jpgs of a piece we can all relate to I think. It's called Broken Zipper. One jpg shows it from the front and the other shows the side. It's clay made with coils and then fired with cobalt oxide brushed on it. I did it right after another zipper busted on me. My love for this piece is that it should tip over and yet it doesn't. I love making pieces that balance yet look precarious doing so.

DH just called. He made it back to his mom's in Toronto. Only 9 more of these weekender visits before we have to be out of here permanently. 9 weekends max. That's not many. Time to get packing for real this week and getting back OP 100%. Thanks coaches for giving me so many great examples of people doing the exact same thing.


ps here's my map and I'm walking to Boston in 2011. I've done 13 watp miles which puts me in the southend of the city and at about #18 on the map using suggested route#1. 15 more miles to #19 on the map=next walking goal. (,+Ontario,+Canada&daddr=Boston,+MA,+United+States&geocode=FfTstAId7u98-ymvE1FfsgXOTDHtFd0x4VFqig%3BFZ9WhgIdw7bD-ykbMT0NLWXjiTGg6GIBJL98eA&hl=en&mra=ls&dirflg=w&doflg=ptm&sll=43.897892,-73.410645&sspn=5.714769,16.369629&ie=UTF8&ll=43.897892,-73.410645&spn=5.714769,16.369629&z=6)

01-17-2011, 05:00 AM
Hi Becksters - my last two days have been mostly on plan. Credit. I did overeat before I went to sleep last night, however. It really makes me mad because I had many credits. However, yesterday was sloppy. I have been so tired - the past 6 months my sleep patterns have been very off kilter. I am mad at myself for 'giving in' to the food.

I thought about what Dr. Beck says - If when eating something that's off plan & you are having a conversation with yourself that you maybe/probably should not be eating it - then use that as a cue to stop. I did have that conversation in my head, but, I chose to disregard it. Phooey.

My new 'routine' is to fall asleep by 9:30 -10 pm and wake up at 1 or 2am. This has started of late. By 8pm I am so, so tired and easily tempted by my old 'friend' (not really) food. I am trying to stay up to 11pm tonight and see if I can shift this until more reasonable hours. Maybe if I sit in an uncomfortable chair I can stay awake. You see, I've been falling asleep in my comfy recliner.

some credits: planning/measuring/logging, leave a bite,meditation, lots of water, daily exercise, read arc/rc, a little journal work....

My blood pressure has been borderline high for six months. I need to be following a low salt food plan. That makes me mad, too. LOL Oh well.

So, I am up for the day and I think I'll do my Beck work to get myself ready to have a healthy day.

Have a good day folks.

01-17-2011, 06:20 AM
Diet Coaches/Buddies - Was looking forward to going out (abandoned, alone) for dinner last night until I realized that dinner overlapped the New England Patriots football game. So I dug into leftovers during commercials and eliminated five containers; CREDIT moi. In my house it's a major credit to eliminate a container from the fridge.

On my walk, CREDIT moi, I went through a park where my path along a hill is overrun by kids sledding. I just love the shrieks as they barrel down. Such good exercise to climb back up the hill.

onebyone - What a fine walk you've planned right through the Green Mountains of Vermont and the White Mountains of New Hampshire - plan on some extra calories for climbing up and down. I'll meet you at the Boston Common and we'll continue on to Provincetown at the tip of Cape Cod where we keep all our artists - you'll feel right at home there. Love the appearance of unstable in your ceramic.

FutureFitChick - Ouch for impending deadlines - wishing you well for staying with your eating plan and exercise plan under pressure. After last night's game, I share your pain at being beaten by the mouth from New York.

CeeJay - Love that you've already got your lunch packed for a trip out of town.

Joy (gardenerjoy) - Love being reminded of your [I]"spa day" idea.

Shepherdess - Drooling over "butternut squash raviolis." Boggled that you make your own.

Beverlyjoy - Look forward to hearing if you can shift your sleep cycle. I enjoy being a morning person, but sometimes wish to fit a more standard day when, for example, we'll be headed off to a late party or performance.

Debbie (Lexxiss) - Yay for a "B- Beck day" - new term for us.

ChefJoona - Yep, Kudos for preparing dinner for a friend while staying on your plan - a good sign for keeping your loss for the long term.

Readers - chapter 1
How the Program Works

The Beck Diet for Life Program includes a plan for healthy eating. You already know that certain foods - vegetables, fruits, whole grains, beans, nuts, legumes - are much healthier selections than others, such as sweets, chips, and fried foods. The problems that beset most dieters: How to continually choose foods from the first category and limit (but not eliminate) foods from the second? How to get to the point where self-imposed restrictions feel good?

The Complete Beck Diet for Life (Green book), pg 16.

01-17-2011, 06:47 AM
Coaches/Buddies, I got up today when my first alarm went off, which is great. However, I slept terribly due to nightmares. Ugh!

I am looking forward to getting some work on my project done today, which hopefully will relieve a little stress. I just hope Iím alert enough to do a good job.

Todayís Essentials:
Weigh-in: +1.5 lbs.
Read Advantage Cards two times: yes
Read Response Cards at least two times: yes
Ate slowly, sitting down, noticing every bite: yes
Gave myself credit when I engaged in helpful eating behaviors: yes
Did spontaneous exercise: yes
Did planned exercise: none planned
Wrote out food plan for tomorrow: partially
Tracked todayís food: yes
Left food on my plate: no
Ate only to normal fullness: no, was a little too full after dinner
Identified and responded to a self-deluding thought: no

BeverlyJoy, credit for picking yourself back up after a bad eating episode. You have a lot of other credits to celebrate too, which is wonderful! Youíll master a low salt diet with not trouble, Iím sure!

BillBlueEyes, glad you helped out the house with getting rid of leftovers and you found such joy in seeing the kids sledding! Sorry about the Patriots yesterday. I hate seeing those players so disappointed in themselves!

CeeJay, congratulations about the weight loss! I wish you the best at the hotel!!

Onebyone, great job for weighing in and not responding with emotional eating.

01-17-2011, 10:42 AM
Well, I got a bit cocky with the 2lbs gone, and definitely went off plan yesterday. I did have some successes... loaded up my plate with veggies and only a taste of steak and mashers at my parents house, but my mom had some yummy homemade cookies I couldn't resist.

My mom has also recently begun the Beck Diet. She had her ARCs posted in the kitchen. I encouraged her with that, and showed her this forum. She isn't too computer savvy, so its unlikely we will see her on here any time soon. It is great to have her local so we can support each other.

I also mindlessly ate while watching the Golden Globes last night. Did anyone else watch? Ricky Gervais really pushed the limits on what is comedy and what is just cruel...

Beverlyjoy thank you for the remind about what Dr. Beck says about those cues we can get if we are having a conversation about a choice to eat something. I am going to focus on that this week! I have a lot of such conversations in my head...

No work today, for MLK jr day! I'm going start the day off with some whole wheat crepes and fresh berries... a healthy treat that satisfies a hunger for something richer like waffles or pancakes.

01-17-2011, 01:32 PM
'Lo, Beckmates,

Just checking in before I take advantage of a holiday and weather that is above 0. Gonna do some planned exercise via a new snow shovel; I *love it.
A really heavy scraper kind....I push the snow as far as I can and then use the other snow shovel to toss it..the drifts are so big around my house and garage, I have to throw the snow up and over. Good exercise, for sure. I must maintain this tunnel I have made to my house.

Oh, well, DBF just put up the seed display in his store. Spring's a comin'.

BillBE, was shocked that the Jets prevailed. I would have bet money on the Pates going all the way. So, for now, I guess go Green Bay.

Back on track with Beck behavior, and no, Lexxiss, I can't even say that when I am in my zone I am subconsciously using Beck techniques. The nearest I can come to explaining it is that I am just not focused on food; it is not important; I eat a little bit when I am hungry and let it go at that. It is a gift, and a great one. I wish I could give it to all my Beckmates. I guess the closest I can come to saying at this time I am using Beck CBT is that I am focused/determined on the outcome. I want this *dad-gummed*fat gone!

Did I mention spring's acomin'?

01-17-2011, 02:52 PM
I hope everyone is enjoying their MLK day. My server certainly seems to be. Itís moving pretty slow this AM with lots of connection interruptions.

Iím happy to report that yesterday was OP. I even managed to resist snacking on the chips that DH was having while dinner was on the stove. The wind was a lot stronger yesterday, which wasnít a bad thing since I did need to do a strength workout. I tried to avoid it, but finally did it and felt better afterwards.

ChefJoona, congrats on the 2 lb loss! Itís always rewarding when friends notice the changes. Ouch that the good weigh-in made you cocky, but it sounds like you still got some credits. Itís great that your mom started Beck as well. Kudos for being such a good influence. Maybe next time you have dinner at her house, she wonít have the extra temptation around.

FutureFitChick, great job making homemade food. Hope you will have lots of good leftovers as you face looming deadlines and anxiety over meeting them. Ouch for nightmares interfering with sleep, but great job getting up and facing your day anyways!

CeeJay, congrats on a positive weigh-in experience! Itís always rewarding to see those numbers dropping. Yay for a day of puttering that includes lots of exercise. Best of luck on your night at the hotel. Youíve proven that you can do it!

Onebyone, glad you had a good visit with your mom. I love your broken zipper piece! Great job avoiding a binge after a disappointing weigh-in. Thatís a serious credit!

Beverlyjoy, sorry about continued ďoff-kilterĒ sleep patterns. It certainly does make sticking to your plan more difficult. A single overeating event doesnít negate all the other credits you earned in a day. Itís hard to remember that, but important. Kudos for looking for solutions to your sleep issues and best of luck.

BillBE, yay for eliminating leftovers when abandoned for dinner. It sounds like fun that your walk took you by kids sleddingóalways my favorite winter activity as a kid. Iím looking forward to having kids of my own so I can re-live that play time.

Hereís the link to the butternut squash ravioli recipe: (Iím having trouble posting links today). Not the healthiest dish, but worth the splurge when you have the time. Also, I make only what DH and I will eat and freeze the rest for later.

Maryblu, yay for above 0 weather and getting outside for some exercise! I would love to get to the point where I am not focused on food. Great job keeping Beck in mind even when things are easy.

01-17-2011, 03:12 PM
Hey, look at that! I followed my food plan and my weight went down.

WI: -0.35kg, Exercise: +35* 660/1300 minutes for January, Food: 100%op, Read my Advantages and Responses: yes

CeeJay: I got a comment from Laurel Mellin on my blog (how cool is that?) and she said I should try her new book, Wired for Joy. She says the updated method in the new book is easier and more powerful.

onebyone: cool sculpture -- I like the unbalanced nature of it, too. And neat walking map!

01-17-2011, 04:50 PM
Hello everyone. I'm still around. I have been struggling with a few things about the Beck plan these past few days. One is that I'm tired of reading the same damn cards every day! LOL I need to write some new ones or something.
I am also struggling with the daily weighing. I have no problem getting on the scale. I am starting to get annoyed by the lack of movement of the scale numbers. I know that it's (still) hormonal- at least in part, but it's starting to get demoralizing. I am fighting with that thought/feeling, but I haven't conquered it yet. So yeah, not losing weight- not gaining either but no matter what I am still goal oriented and annoyed that it's not coming off. [/rant]
Sorry for the rant.

01-17-2011, 07:02 PM


credit for weighing in and surpassing my all time high this morning:287.4


omg I just give up.:devil:

I ended up having a GIANT greasy breakfast after I saw that number. I skipped lunch and sat in my big chair most of the day snuggling with the Caesar cat. Dinner, however, is OP. My tantrum is over but I feel defeated. Probably I am crashing from the week away and DH being gone. Looks like we'll be apart a month longer than we anticipated too. We're going to be on the lookout for a place for April 1st not March 1st. Doing this means we can save some $ in March. We've decided to turn down the house we saw. Now we're back to seeing things which means more MIL encounters but I won't stay for a full week again.

Guess I'm stressed.

Today I don't have the desire to be OP. Luckily I have no bad food in the house so my offplan plans are all in my head which is fine.

Bye for now.

01-17-2011, 07:20 PM
Hi everyone,

I think I'm finally getting back on track. I kept avoiding just reading my response cards.. I would tell myself that I didn't need to or that I didn't care. I DO need to and I DO care so I finally made a chart to check off that I read my response cards 3 times a day. I think it's helping.

A question for everyone... How do you read your advantages response card? Do you start each reason with "I will...", "I want to...", or something else? I don't remember if it said specifically how to say them in the book, or if it even matters.

01-17-2011, 10:33 PM
Yesterday was too busy for a Sunday...left me wondering why a required meeting was not planned better. I ate unplanned crackers in addition to the snack I brought, but didn't have one cookie. Today...another average day. Meals were OP but I snacked yet stopped. *credits* today..
~getting to a 7am aerobics
~pitching some half and half from the freezer instead of adding it's liquid calories to skim milk chowder
~slicing and baking only the allotted amount of bread
~leaving soup in the pot even when it could have fit in the bowl-told DH to eat it or I'd pitch it.

I'm extra tired and am going to read from my pink book(in bed). I don't have a proverbial ounce of energy left tonight.

BillBlueEyes, *credit* for effective container elimination.
onebyone, :hug: sorry to hear you had such a crummy day. *credit* for an OP dinner.
CeeJay, hope you are home soon.
FutureFitChick, I hope your night is more rejuvenating and that you got some work done on your project.
ChefJoona, nice that your mom is starting Beck. I didn't watch the Golden Globes. Hope you enjoyed your day off.
maryblu, thanks for the answer. *credit* for taking advantage of a new shovel for planned exercise.
Shepherdess,always great to get confirmation that exercise makes one feel better!
gardenerjoy, congrats for a good number following your Spa Day.
Cindy(M0vingon), your idea of writing some new cards might really help. Dr. Beck suggests trying several things if the scale isn't moving. It's covered on Day 38 in the pink book-but is lowering your cals. by 200/day and adding 15-20 min. of exercise. I just try and remember that stress can influence the scale, too.
grouse, glad to hear you're getting back on track with a check list. I don't add and "I will" or "I want to". I don't remember what the book says, either.

01-18-2011, 01:08 AM
Here I am!! I'm surprising myself by checking in here; no matter what I do I can't seem to get the email subscription to work. I need a card that says "check in online"!

-WI: 165.4
-ate OP today
-yoga this morning
-made a food and exercise plan for tomorrow
-checking in
-read my cards

I will start on yet another thyroid medication in a few days. Doctor says I will most likely not notice a difference (we're looking for fatigue relief) for many weeks, if then. Ugh. But I must keep plugging away.

I PLAN to be here tomorrow!!


01-18-2011, 06:38 AM
Diet Coaches/Buddies - De-cluttered four (as in 4.0, or, for you geeks, 0B100) very old computers with monitors, keyboards, and components to the curb and watched them picked up within the hour by some guy in a pickup. Happy new life old computers. It's embarrassing to have to admit that the clunkers remained so long. The key issue was to realize that I could pull the hard drives and dump them to DVDs as a separate activity, so what remains is four small hard drives, which may or may not work anyway. Big CREDIT moi.

Gym was gym; CREDIT moi. Saw a guy with an outstanding upper body and felt a twinge of why-can't-I-be-there; Oh Well.

maryblu - Your push then toss technique sounds efficient; I do something similar with my large shovel because I like to plant my feet and do the tossing from one spot where I can concentrate on my posture to keep from killing my back. Love "spring's acomin'"

onebyone - Ouch for the delayed response to stress, with Kudos for checking in when you might not have felt like it.

FutureFitChick - Yay for relieving stress by getting work done on the project - I sometimes think of eating first, LOL.

Joy (gardenerjoy) - LOL at "I followed my food plan and my weight went down" - I'll bet you could never sell that idea in a book because it's not complicated enough.

Shepherdess - Kudos for doing the strength workout when the Sabotaging Thoughts were at work.

Debbie (Lexxiss) - It's impressive to me that you "told DH to eat it or I'd pitch it." Hoping to get there myself.

Marci (madrikh) - Ouch for having to start a medication on faith that you'll see relief in a few weeks. Cheering you on from here.

grouse - Yep, "I DO need to and I DO care." I read the most condensed version possible for my cards - I just want their emotional hit. YMMV.

Cindy (M0vingon) - It's worked for me to continuously re-wicker my cards - I quickly find that some no longer seem relevant and others now seem to be the most important.

ChefJoona - Neat that you'll have your mom as a local Diet Buddy.

Readers - chapter 1
How the Program Works

That is where Cognitive Therapy (sometimes called Cognitive Behavior Therapy) comes in. It is the most highly researched and effective form of talk therapy in the world. You will learn a powerful set of psychological tools that will enable you to stick to your healthy eating plan, no matter what. You will learn how to talk back to you inner saboteur, that voice that says:It's okay [to stray from my diet] because ... I'm stressed ... I'm celebrating ... I'm tired ... I'm busy ... I really want it ... everyone else is eating it ... it's free ... it's only a little piece ... I deserve it ... it's a special occasion ... it won't matter ... I hardly ever get to have it ... I'll make up for it later.

The Complete Beck Diet for Life (Green book), pg 16.

01-18-2011, 07:46 AM
Up early this morning, as I am changing my schedule and now working four long days a week, in stead of 5 regular days. It will take a bit of adjusting to. I haven't been an early morning person since before college.

I fit in some exercise yesterday! A 1/2 hour walk! Stayed pretty much on-plan for eating. The after dinner snacking was even under control!

Maryblu I can feel myself almost get to what you call "the zone". There are definite days, and times of the day where I am much less focused on food and I am able to eat just what is planned, or a bit less. It's mostly the evening time where this is a challenge, but I see it getting better.

Today might include a celebratory gathering for a friend that just got engaged... DANGER! I will approach it with focus and resolve!

Wishes for a great day to you all!

01-18-2011, 08:46 AM
Good Morning everyone,
I am still struggling with time on this site. I end up reading all this great info and then my time is up and I haven't even posted. I am not sure what the answer is for myself.
I do hope everyone is doing well.

Onebyone- Don't give up, this too shall pass. I can only imagine how difficult it would be with everything going on in your life. I know that if we were in your shoes you would offer kind thoughts and encouragement to us. Hugs to you. Take good care of yourself.

Bill - it feels so good to get rid of things such as old computers, etc. I know as I am de cluttering it overwhelms me as well as once I take the bags/boxes away I get a sense of relief.

Marci- I can't seem to get the email subscription to work. Thanks for the suggestion of a card, mine should say post and get off the computer. lol

ChefJoona - Good luck with your new schedule. I hope the transition is not a difficult one.

Grouse- congrats for being back on track

Maryblu- shoveling is such a fun exercise at our house, we are out there as a family and my son builds snow forts and we end up shoveling more than we needed to.

FutureFitChick - I hope you get a better sleep. Nightmares are so awful.

Joy - Congratulations on following your food plan and having your weight go down when you do.

Shepherdess - Your butternut squash recipe sounds yummy

Debbie -I need to try the eat it or pitch it exercise. I am not sure I would be able to pitch it, I will have to practice.

CeeJay- Congrats on the loss.

Hello to anyone I missed. I hope everyone has a wonderful day. It is warmer here which makes walking much nicer.
Take Care

01-18-2011, 11:32 AM
We were having amazing weather yesterday. It was mid-30s without much wind and perfect for a run. I got out and enjoyed it (so did my dog!), though I have to admit to finding the world a little odd without the wind blowing.

Food was OP, including dhal curry for dinner, one of my favorites. Now Iím looking forward to nice healthy lunches for a few days.

Gardenerjoy, kudos for following your plan exactly and being rewarded by a drop in weight!

M0vingon, you can come here and rant any time you want! Reading the same cards can get a little boring. Sometimes it helps to take a moment and think about each one. The scale is frustrating, but these can be learning moments. Itís good information about how our bodies are responding. If you stick with it, itíll move again.

Onebyone, hugs for all the stress and uncertainty right now. Iím sorry about the disappointing weigh-in and the off plan eating that it caused. If you get back OP, the number on the scale will only get better!

Grouse, great job finding a way to read those response cards even when you donít feel like it. My advantage cards started out ďI will. . .Ē and then as each became a reality I changed them to present tense.

Lexiss, there are few things in life more unpleasant than poorly planned meeting. Ouch for the unnecessary crackers, but great job skipping the cookies. Kudos for getting to your aerobics class, for no unnecessary calories in your soup, and for keeping your portions sane.

Madrikh, great job getting here and checking in. Great job staying OP with food and exercise while still battling fatigue. Iím crossing my fingers that your new medication works!

BillBE, yay for figuring out how to keep the information on old computers and dump the bulky machinery. Kudos for same old gym, even if it brings about twinges of envy.

ChefJoona, great job getting into the zone, getting some exercise and bringing snacking under control. I hope your new schedule works out well for you. Best of luck staying focused for a celebratory dinner.

Newlifestyle, waving back! Itís difficult to figure out how to make time and balance all the things we need to do. Youíll figure out a good system for posting eventually.

01-18-2011, 12:44 PM
We went out for breakfast yesterday, but it didn't agree with me, so I skipped lunch. Which led to a dramatic drop in weight this morning, but I can't count on that lasting.

Dinner out tonight with friends. I think I'll have Blackened Fish: fresh fish fillet coated in our Creole spices, served with a field pea & okra fricassťe.

WI: -0.9kg, Exercise: +0* 660/1300 minutes for January, Food: 70%op, Read my Advantages and Responses: yes

M0vingon: Write new cards! It definitely helps.

onebyone: Hugs! You've got a lot of stuff to deal with right now. Find ways to be kind to yourself.

grouse: my advantage cards start with "I want to...." The response cards are phrased however I need them to be and I change them if something comes up that seems to work better. I find Beck's versions too negative sometimes and will eventually work out a more positive way of saying the same thing. For example my version of never eat standing up is: I sit down when I eat because I enjoy my food more that way.

Lexxiss: yay for credits after a too busy Sunday. I aim for quieter Sundays, too, and often don't manage it.

madrikh: Yay for checking in!

BillBlueEyes: kudos for emptying your computer graveyard. We struggle with that, too. It's become easier now that we have places that will recycle responsibility.

ChefJoona: yay for your exercise and have fun at your celebratory gathering -- good job with your approach to it!

Newlifestyle: I post first to my exercise challenge thread and this thread and, only then, read more 3FC if I have time (I usually don't). This method took me about a year to evolve--and the reading that I did for several months, when I felt I was spending too much time on the site, was hardly a waste. Ultimately, though, I decided I was getting the most value for my internet minute by reading and posting in just those two threads.

Shepherdess: yay for the lunch and the dhal curry (yum!)

01-18-2011, 01:32 PM
Good Morning - I am back from sunny Palm Springs - 80 degrees, beautiful. Sometimes I feel like a Kennedy the way I travel! (just kidding!) Not OP but moderate splurge and weighed in 4 pounds heavier! Nonetheless, I do not feel desperate. It is information (like Beck says). Second day back OP and I am interested how long it will take me to lose the weight. This is a new attitude for me and I like it. Very positive. Catch up on personals over the next few days.

01-18-2011, 09:01 PM
Hi Coaches

Mysteriously the scale dropped down to 283 this morning. -3+lbs over night. credit for weighing inI expect it to drop further this week as I add my watp back in tomorrow and stay OP. I cooked from scratch today creditbut am not sure if the beef I used was borderline bad. My fantastic beef and barley soup is not sitting well. Oh well, if I have to toss it away I will.

MIL gave DH a deadline; he's to be out of her basement by march break as she needs his bed for her st.patty's day guests. We thought he had until April 1st, but no. We really do need a place. Glad it's sooner rather than later.

I vegged out again today. No not so. I mailed off my contribution to the Year of the Rabbit print It's in Toronto and I am 3 days late so I hope they accept my prints. If not, oh well. Tomorrow I'll try to scan my print to show you guys. additional credit for walking to the post office: 20min walk

My Key West sister has a vacation planned for me to her town. She wants us to come down in May for a week. I really want to go. I sure hope we can. A little vacation after the Big Move and our Big Year would be fantastic.

Thanks for the kind thoughts everyone. It sure helps a lot to get me back on the wagon.

01-18-2011, 09:19 PM
Hi Becksters -

Monday I was on plan. I am grateful. It was a challenging day - but, I did it! When I saw my doctor last week she said that my blood pressure has been borderline high for the last 6 months. (Stress maybe ) She said to check out the sodium in my daily food. Well, my daily sodium count is way way too high. She suggested that I watch my salt. So - yesterday I figured out a plan that included: low salt, soft food (tmj popped out 2 weeks ago), easy on the tummy (I've had a tummy ache for months), enough fiber, and within my calorie range. Whew. I did it, though.

I got rid of the salt-added canned foods and will replaced them today with fresh, frozen or no salt added. I gave my salted canned goods to the food bank - if I didn't think DH would eat it. I was flabergasted to see how much sodium is in processed and some unprocessed food. It was very eye opening to me.

I have been dilegent about writing down my food and making it work in my plan. Also, I kept track of all the sodium amounts too. Credit. I've done my exercises for the past two days and have had alot of water each day. I need to do more of m beck tasks. Seems like I could only concentrate on making the food work. (I really CAN chew gum and talk at the same time.) Usually I am good a multi-tasking.

This weekend we will be out of town to attend a new Arts Center openning.
I need to start reading my response card on going out of town.

I am sorry I haven't had time for many personals. I should have more time on Wednesday. I am reading what everyone is saying and doing. I appreciate all your support, friendship, and wisdom.

01-18-2011, 09:19 PM
Listen up, Beckmates, this from Saef on the maintainers thread:

"I'm on speaking terms with my body now, rather than being oblivious to it, "living from the neck up," as I call it. I am no longer mystified by it, or distrustful of it. I have a real sense of cause-and-effect. I know that moving & eating (& not eating some stuff) makes a difference. I don't engage in as much magical thinking, believing that wishin' & hopin' & prayin' will lead to changes.

And yes, like others here, I've become a skilled amateur nutritionist, chef, athlete & behavioral psychologist in order to take better care of myself.

And I now have developed excellent project management skills for any future self-improvement efforts: I learned that I am able to make tremendous changes in my behavior & follow through on them over a relatively long period of time. I know that I CAN CHANGE MYSELF. Do you know how amazing that is? Just spend some time for a while with someone who feels that he or she is unable to affect change or exert much control over the course of his or her life & you will know what the difference is. When you feel otherwise about yourself, your whole view on life changes, too."

This says it all as to rewards, and the "do-ability" of the wt. loss effort..and Beck gives us the day to day skills to just do it. This is so powerful.

Let's all just do it!

01-18-2011, 09:23 PM
Busy day, just checking in. Doing OK and waving hi to everyone!

01-18-2011, 09:41 PM
Hi friends.
I have a bit of time before starting dinner prep, so am checking in.

-have stayed OP today
-walked 2 miles this morning
-read my cards
-ate mindfully
-had some "sit down and relax" time (dozed off)
-ate 90% while sitting
-changed my ticker (heavy sigh)

BeverlyJoy: I understand the enormity of planning for a life with exceptions; I am gluten and dairy free. It gets tricky sometimes, but can be done. Great job for getting your planning done and for throwing out the salty food.

:hug:s to all.


01-18-2011, 09:54 PM
Hi everyone:

Just a quick check in. I did great yesterday. Ate planned food and survived the hotel. And it was not easy because for about an hour I had to fight thoughts of ordering pizza for the hotel. But I talked myself out of it.

Foodwise, today was terrible. I was overcome with sugar at staff meeting today and again this afternoon and then topped it off with Chinese tonight. BLAH. Feel blah. Feel bloated. But is it progress that I knew this food was not going to stop the stress, that I knew I was going to feel physically terrible afterwards and that I knew if I really really wanted to I could resist?

I can't let this derail me for days. Tomorrow must be back on plan.

So committing tomorrow to: eating on plan food only, riding exercise bike 30 minutes, doing weights, reading cards, and checking in here.

Thanks for listening.


01-18-2011, 11:43 PM
Wow! Lots of quick check ins and successful reporting. Thanks, maryblu, for providing such an inspiring post from Saef. I will write it in my notebook tomorrow...when I find it.

I'm quickly checking in, too. We decided to travel this evening between storms so we have arrived safely at our Eastern home. Lots of snow on the divide and more coming tonight.

I, too, had a pretty good day. I didn't listen to the sabateur who was thinking of all kinds of yucky comfort food. Instead, I had a healthy lunch, drove by the pizza place and got in touch with the fact that hunger is not an emergency. I'll prepare a healthy meal at home...a bit late but perhaps I can sleep in.

See ya'll soon...Thanks for being here!

01-19-2011, 04:12 AM
Hi Coaches
I got back from my birthday long weekend yesterday afternoon. It was very food-centric I have to say but great. My birthday dinner on Saturday was wonderful - the disparate group got on well together and the menu for the 10 course degustation was fabulous. Very SMALL courses. There were matched wines all adding to the calories I am sure - but you only turn 60 once. Not something you would do every week / month / year

Now to get back on track! Today was my first day back at work and I am already in the thick of it - a lot to be done. I was on plan for food which was good and I have an on-plan dinner planned. I notice everyone is busy so it must be that time of year. Thanks for the quote Maryblu - it is pasted in my notebook already.

- Stayed within my food plan - Yes
- Measured all my food - yes
- Logged food - I am about to catch up
- Developed food plan for tomorrow - yes - and defrosted food
- Sat down to eat - yes
- Ate mindfully and enjoyed every bite - no exercise today
- Recognised hunger / desire / craving - no
- I stopped eating when satisfied - no
- Drank water - yes
- Checked in - yes
- Weighed myself - yes
- Read advantage cards - no
- Read response cards - no
- Read Beck - no
- Did planned exercise - no
- Incidental exercise - a LOT of walking the last few days which I survived

01-19-2011, 05:42 AM
Diet Coaches/Buddies - Spending time just staring at the spaces where the old computers had been, savoring their passage. And savoring the CREDIT moi again also.

Tripped myself on some candy in the room at work where I have to go to get stuff off the common printer. Ouch. Worse, it was from a box of Whitman's Sampler - hardly rare or unusual - dumped by someone trying to get it out of their life. Sobering to be reminded that the old gobble-anything-available part of me is still in there.

maryblu - I'll join you, "Let's all just do it!" Thanks for the neat Saef quote.

onebyone - Ouch for the unexpected deadline with Kudos for accepting it with resolve to move on and Kudos for hiking to the post office.

FutureFitChick - Waving back. Hope your project went well yesterday.

CeeJay - We must have been sending each other sugar signals yesterday - Ouch. So, today we'll send each other back-on-plan signals.

Joy (gardenerjoy) - Ouch for a rebellion of the GI track. I like to do some yogurt when that happens because my head thinks that's a good idea.

Shepherdess - Drooling over your Dahl curry, and Double Drooling over it as leftovers.

Beverlyjoy - D*rn sodium in processed foods slowly tweaking our taste expectations so that we think too much sodium is normal.

Cheryl (Seadwaters) - Happy 60th. Ten courses - "Very SMALL courses" - should have helped surviving it. Noticed that you did a bunch of walking with those courses.

Debbie (Lexxiss) - It's sobering to be reminded that when you wish to travel thru the pass of high mountains, you gotta plan carefully. We flatlanders forget that.

Ann (Newlifestyle) - I remember temperatures warm enough to want to be walking.

Marci (madrikh) - LOL at "dozed off" - I have a specific chair where that tends to happen to me.

maryann - Admiring the sane attitude, "It is information (like Beck says)."

ChefJoona - Yay for knowing that you can celebrate an engagement and Yay again for heading out "with focus and resolve!"

Readers - chapter 1
How the Program Works

Have you had such thoughts? These "sabotaging thoughts" are common to any dieter who has struggled with losing weight or maintaining a weight loss. Cognitive Therapy teaches you to talk back to these thoughts in a convincing way. If you think, I'll make up for it later, you'll remind yourself, When has "making up for it later" ever worked in the past? When has this idea ever helped me lose weight and keep it off? Or if you think, I really want that - it looks so good, you will be able to firmly tell yourself: This is just a desire to eat ... I'm not even hungry ... As soon as I turn my attention to something else, I won't even want it anymore ... I'm not going to eat it ... and I'm going to be so glad in a few minutes that I didn't.

And you will be done with it.

The Complete Beck Diet for Life (Green book), pg 16.

01-19-2011, 07:54 AM
On plan day yesterday, that even included a small brownie treat at the end of the day! Had some conversations with myself over chosing a big bukly roll or a whole grain english muffin for the bread for the turkey meatball sandwhich I was having for dinner... It was a pretty easy choice to have the english muffin which felt wonderful after!

Some spontaneous exercise throughout the day, but nothing long. My new schedule cuts my lunch break down to 30 minutes, which doesn't allow for the walks I have been doing the last couple weeks.

I noticed the themes of the importance of learning informtion about ourselves- even from the most difficult days, and challenging the notion that we cannot control our lives and bodies. Both are so very empowering!

Friend's celebratory dinner was postponed until today so more friends can attend. We are going to a pub in town that offers delicious burgers. I already am planning to only eat 1/2 and replace fries with a side salad. I have cut out drinking, as that sends my resolve on vacation.

Well wishes for today!

01-19-2011, 09:51 AM
DH had a class yesterday evening and I took that opportunity to take my dog for a run along the river in town. The winds were up, but itís well sheltered in the trees. After his class we went out for pizza with some friends. They were trying to decide what pizza to order, but I committed to the pizza buffet, which included a salad bar. I made the salad bar my first stop and had a small serving of pizza. I was a bit hungry when I got home, but I went to bed instead. I needed sleep more than I needed food.

Gardenerjoy, Iím impressed that you skipped lunch since breakfast didnít agree with you. Of course, itís the logical thing to do, but Iíve never been logical about food. Hope your stomach is back to normal today.

Maryann, sunny Palm Springs sounds pretty great. Kudos for having such a sane reaction to your weigh-in. I often find I retain water after a trip and have a high weigh-in. The water weight comes off fast and the actual weight then looks a bit more manageable.

Onebyone, great job getting back on the wagon and being rewarded by a more positive weigh-in. Looks like youíre taking BillBEís cue and getting some exercise while you run errands.

Beverlyjoy, great job staying OP during a stressful day. I was amazed when looking at how much sodium is in canned foods as well. There are some brands switching to low sodium. Great job adding one more item to count on your diet.

Maryblu, thanks for the great quote. I love the line ďliving from the neck up.Ē It is amazing to feel like you can change. I havenít found a lot of people out there who really believe that.

FutureFitChick, waving back and wishing you the best while youíre busy.

Madrikh, great job on an OP day and getting in some exercise. LOL at dozing off during ďsit and relaxĒ time. You probably needed the nap!

CeeJay, great job talking yourself out of a pizza craving at the hotel. Ouch for coming face to face with sugar at a staff meeting and then succumbing to Chinese food, but kudos for getting back on track.

Lexiss, glad you chose to travel safely. Great job driving past that pizza place and avoiding comfort food during your drive.

Seadwaters, your birthday dinner sounds great. I love the small courses. Gives you the opportunity to sample without going overboard. Yay for surviving all the walking! Great job getting back to Beck now that the weekend is over.

BillBE, thought you might get a kick out of this article about working out in the post-New Yearís crowded gym: Ouch for the reminder that you can still be suckered into some ordinary candy someone is essentially throwing out.

ChefJoona, great job staying OP and making the smart choice about bread. I love that I can include small treats in my day. Kudos for planning ahead for your celebratory dinner.

01-19-2011, 12:45 PM
Hey there coaches

I got on the scale this morning and lord have mercy it said 278.4.
I thought I'd be facing a long hard road just to get under 280 again and here I've gone from a high of 287 to 278 in two days. My body has always been a sponge. Guess it still is. credit for getting the crap food out of the house weeks ago as I surely would have eaten it yesterday. Also, credit for stalking the drugstore aisles eyeing all the food not on my plan and choosing roasted almonds as my treat. They were on sale too. I took a good hard look at the 2 for $4 kettle cooked fried things at the cash while I stood there in line and could envision how awful I would feel, on all levels, were I to bring those home. They stayed there. credit for being able to choose a future benefit vs. instant gratification. A truly essential skill which needs to be nurtured in me.

Today I'm going to make an effort in the little room upstairs. Piles and piles of boxes in there which could all be labeled "miscellaneous". Ugh. I have some charity coming by in the morning to take my unwanted goods away so I need to do the work today to get something on the porch tomorrow. This will be my first decluttering attempt since I got back. I haven't made much progress. Maybe today. I do have my toss-keep-giveaway boxes/bags ready. Just to do the work...

Food is OP and I'm still on the glycemic index plan. Time to do some reading, writing and planning to help me stay focused. I think I need to get into the nitty gritty of things. My life will be filled with stress for the next few months until we have unpacked our stuff in our new place. Stress CANNOT be an excuse for not being OP! I'll surely pass 300lbs if I allow myself to slack off. My goal is to lose weight so I become more healthy and fit. It won't happen by magic.


01-19-2011, 12:56 PM
Supper of blackened fish was good, but too salty. Three out of four of us thought our meals were good, and would have been great with less salt. We told the waiter. Maybe if enough people say that, things will start to change?

WI: +0.4kg, Exercise: +45* 705/1300 minutes for January, Food: 85%op, Read my Advantages and Responses: yes

01-19-2011, 01:21 PM
Hi Beckies - yesterday I was able to stay with all my different food needs (low salt, within my exchanges, soft, and not spicy) Wow - I am grateful.

I planned, logged my exchanges & sodium, did my exercises (stretches, strengthening, bike, and weights), no seconds, tasted the food, left a bite, and lots of water.

Good news... I've lost 2 more pounds since last Wednesday. I am only 2 pounds away from my ticker weight.

We are going away for the weekend. We are going to an opening for a new arts center for inner city kids. My step mom (85 years young) is president of the board of this arts organization. She has been working on their new building for two years. I can’t wait to see it.

Now…I need how to figure out managing with all these eating components. I will bring some of my own things. I just can’t bear to tell everyone about all the things food ‘things’ that are effecting what I must eat. Too many explanations for me. I’ll start to read the going out of town and going out for dinner cards, etc.

Onebyone - so glad you got so quickly out of the 280’s. It’s another validation of how salt and hormones, etc can effect that number on the scale. I am glad that the glycemic food plan seems to be a good fit now. You said: My goal is to lose weight so I become more healthy and fit. It won't happen by magic. - that’s it all for all of us really.

Shepardess - major credit for making such good choices at the pizza restaurant. Also - it’s wonderful that you can choose sleep instead of food. Well done!

Chefjoona - you are so observant and introspective about much of this and what folks here are saying and doing… credit. Good planning ahead for the dinner at the pub!

Billbe - it’s not fair that people bring what they don’t want around to the office to tempt everyone else! The gobble anything monster unfortunately may be hiding still sometimes - but, always in there somewhere.

Seawaters - Happy Birthday.. So, glad you had a special celebration with friends. Yes.. Hop right back on your plan and you will be fine! Yes.. Sounds like good planning. Lots of walking is great!

Lexxiss - safe travel to you. Credit for shouting back at any thought of pizza, etc and going to the healthy food.

Ceejay - glad things went well at the hotel. Yes.. Hop back on your plan today after the sugar and Chinese food got to you. You have good goals for today!

Marcy - glad you checked in. Thanks for your encouragement as I face many challenges with different aspects of my eating. I appreciate it.

Maryblu - thanks for sharing the quote from saef.

Maryann - you have a wonderful attitude about the scale being information. It really is - you should be commended! Hop back on your plan and you’ll be fine.

Gardener/joy - glad you can see that scale number as information. Your dinner sounds good. I love how you regularly read your arc/rc.

Futurefitchick - I hope you got some work done on your project - less stress in always a good thing!

Hi to anyone I missed - as I am out of time. Everyone, have a healthy happy day.

01-19-2011, 07:27 PM
My day took some twists and turns and I'm managing, so far. *credit* On a whim, I called our local food pantry and they needed volunteers, especially today. I DID take time to think through the implications on my food plan before leaving. I sat *credit* and had a small snack then didn't eat until 330pm. I decided to have a little bit bigger snack since I didn't have lunch, and I will eat lighter at dinner. They need as much help as a body can give, but I recognize *credit* that I need to look at the effect on my ability to practice sane eating before I jump in full force.

BillBlueEyes, yes, it is sobering when we recognize the "gobble-anything-available" part of us continues to lurk waiting to pounce. *credit*for employing the good ol' "get back on track".

onebyone, I'm glad your scale reading was favorable. When I'm following low GI principles, off plan foods always send the scale soaring...then they come back down when you get back on track. Big credits today, especially avoiding kettle chips.

Shepherdess, I always love when I read that you were still hungry but just went to bed. Yay! when tired wins.

CeeJay, :cp: for "doing great" during your hotel stay! Yes, it IS progress to know that the blah food was not going to stop the stress. Many times, I, too know I could have resisted...and still don't. Thank goodness we have accountability and can keep working on it.

FutureFitChick, :wave: Thanks for checking in and reportin "doing OK"

ChefJoona, healthy choic-choosing the whole grain muffin over the "big bulky roll." I am so convinced that the seemingly small "better choices" make significant impact in the long run. Yes, I believe the tools we are working on here while we learn about ourselves is very empowering.

Cheryl(seadwaters), *credit* for hopping right back on track after a lovely celebration.

Marci(madrikh), thanks for :hug: and sending :hug: back. Thanks for checking in before dinner prep. It's really nice to see you regularly.

maryblu, :wave: and "just doing it!"

maryann, *credit* for being "interested in how long it will take to lose the weight". ..a great step in learning more about yourself.

gardenerjoy, too bad the food was so salty but great for mentioning it. They will never know otherwise.

Beverlyjoy, fantastic staying in line with all your different food needs...and congratulations on dropping 2 more pounds!

01-19-2011, 08:27 PM
hi all!
It's chilly here today BUT the sun was shining, so I gave myself the gift of a spontaneous walk outside. Yea for sun in January!

-eating OP so far today
-yoga + spontaneous walk
-took time to relax today and, yes, I dozed off again!
-WI: 165.2
-generally hanging in there

Thanks everyone for your presence here. I know it makes a huge difference to me.


01-19-2011, 10:31 PM
Coaches/Buddies, super busy and super worn out today! Iíve been really clumsy today, even before I was worn out. I wonder what that is all about?

Todayís Essentials:
Weigh-in: did not weigh
Read Advantage Cards two times: once
Read Response Cards at least two times: once
Ate slowly, sitting down, noticing every bite: no, ate breakfast standing, lunch be chatted AT, snack while driving, and dinner in front of the TVÖ big fail on this one today
Gave myself credit when I engaged in helpful eating behaviors: yes, did not eat a big dinner when I wasnít hungry for it
Did spontaneous exercise: yes
Did planned exercise: no, using my trainerís lack of communication as my excuse not to exerciseÖ GET OVER IT!
Wrote out food plan for tomorrow: yes
Tracked todayís food: yes
Left food on my plate: not at all
Ate only to normal fullness: ate lots of fruits and veggies at lunch making me feel a short-lived over-fullness (then really hungry before dinner)
Identified and responded to a self-deluding thought: no

BeverlyJoy, congratulations on getting that complicated food plan in order. Whew! Youíve got it as bad as a hospital dietician in creating a diet. Great job with your exercises. How is your leg these days? Congratulations for being so close to your goal. I am truly happy for you! You have worked very hard for this.

BillBlueEyes, great job continuing on the computer decluttering. How I wish I could sprinkle the inspiration all over my husbands half of the office and garage! Too bad that you caught yourself eating someone elseís cast-offs. Ė that is never a good feeling.

ChefJoona, how cool to have your mom on board with this program! Your whole wheat crepe breakfast sounded lovely. How is the transition to 4 Ė 10s working for you? Iím so glad you got to celebrate in the comforting feeling of making a healthy choice!

CeeJay, great job for NO CHOICE on the pizza. Iíll be interested in what others have to say about ďis it progress that I knew this was not going to stop the stressĒ, as I donít have a good answer and want to know myself.

GardenerJoy, great job being on plan. You are so close to goal! Itís always so tempting to want to ďcountĒ meal skipping-induced weight loss as meaningful weight loss! Your dinner menu for going out with friends sounds lovely. I second your movement for the salt revolution.

Grouse, great job for making your response cards an official part of your daily to-do list! That is how I do it and my response entries are varied in how they are worded.

Lexxiss, great job for getting to your 7 AM aerobics on Monday! That is terrific! Truly fantastic job on all of the credits in yesterdayís post! Great job for reframing how you can help others while still taking care of yourself. What a great thing to learn. I will have to keep that in my mind when planning.

Madrikh, great job checking in in spite of your technology trying to sabotage you. I hope the new thyroid medication works well for you. Great job checking in and good luck on gluten & dairy free diet planning in the future. Also, nice job for the spontaneous walk.

Maryann, I love the curiosity you expressed in your wondering how long it would take you to lose vacation weight. I am really glad you had a nice trip. Eight degrees sounds amazing right now, as Iím shivering in bed!

Maryblu, glad to hear your excitement over spring approaching. The Saef was great. Thanks for sharing that.

M0vinon, Iím sorry to hear that your scale is not moving as you would like. It has taken me a long time to accept that I am going to be on the slow moving weight loss journey, as that is all I can manage time and energy wise right now. But, Iíve made some progress so far and Iím proud of that. Just because we arenít all sprinters with weight loss doesnít mean you arenít making important changes to benefit your health. But I know it is still hard to see the lack of change when you are really focused on it and trying really hard!

Newlifestyle, hang in there with the time on this forum. The number of postings waxes and wanes, so I bet the postings will decline beginning in a few weeks. (Iím guilty of contributing to that phenomenon at times myself.) One strategy may be to search for your name to read posts directly intended for you and to possibly respond to just a handful of posts before your new post. Iíd also recommend always reading Billís posts because heís the guru around here in my view.

Onebyone, Iím so sorry you had a bad scale day. Youíve got a lot going on right now, so hang in there. But, sounds like that may have resolved itself already.

Seadwaters, my goodness, your party sounds amazing!

Shepherdess, great job getting in strength workout you were avoiding. So glad you and your pup got to enjoy two runs this week. Great job for stopping at the pizza buffet and not leaving too full.

01-19-2011, 11:53 PM
I was not going to post. I did nothing well today. I have 0 credits- except posting here. This day just needs to be over. I am tired, overworked, uninspired, and sort of fed up. Engaged in a pity party all night as I poured over paperwork from 6 until 9:30. Going to go to bed now and will wake up with a better attitude.

Thanks for listening.


Nature Girl
01-20-2011, 12:32 AM
I've noticed a pattern: I write and say I'm going to rally, then stop writing when things get rough. So I'm making a committmemnt right here and now: I will check in here, no matter how tired or successful or not, for one solid week, starting with tomorrow's report. So look for me Thursday through Wednesday with reports on my progress, no matter how small it may be.
To prepare for this one week 'challenge', I have several tasks to do tonight:
PLAN food for at least tomorrow & Friday
PACK my gym clothes
READ Beck & my cards/date book notes
PRINT OUT a new food plan sheet (guess I better do that before #1)
CHECKLIST the behaviors we're working on: no choice, eat on plan, spont. ex, etc.
So I'd better get busy and you all can nag me if you want if I don't check in tomorrow pm. Thyanks in advance for the support!

01-20-2011, 06:03 AM
Hi Coaches
Just back from work and it is 8.57 pm. A late night and a messy day food wise

I had been worried about how to take lunch and have it and also go to the dentist at 1.30 when I had to travel between campuses to see dentist in the city and then stay on for an information evening. I had the brainwave that I could have a morning snack, leave for the city and go to the dentist and then have a late lunch and buy a snack to have before the information evening. Not a good plan - by 2.30 none of the food places were open at uni - students are on summer break! I had disgusting pasta and there was nothing reasonable to have for a quick dinner. And I ate biscuits at the session, and I bought a chicken and ate it while driving home. I am definitely not good apparently when my plans go astray

Tomorrow is another day - I hope! Will get to check in with you all tomorrow. The only other positives for today are that I walked quite a bit and that I weighed myself

bye coaches

01-20-2011, 06:26 AM
Diet Coaches/Buddies - Spent another session with our contractor talking prices, schedules, and what choices we have to make. Felt the same tension as last time, BUT this time I nibbled nothing, CREDIT moi. Dealt with the tension by pacing around and asking questions that sometimes annoyed him, but did get info out on the table. Discovered that the first thing done is rip out the bathroom and kitchen even though they're replaced two months later. We may have a bunch of eating from a microwave in our future.

onebyone - Re: "lord have mercy" - the Lord givith and the Lord taketh, LOL. I hate that I label boxes "miscellaneous" - for me that's a code word for should-never-have-been-saved.

FutureFitChick - Just love your self kick, "GET OVER IT!" I need that from time to time also.

CeeJay - OK, 1 credit, 1 Kudos, and 1 quote from the great Cognitive Therapist Scarlett O'Hara, "Tomorrow is another day."

Joy (gardenerjoy) - I'll join you in asking restaurants to lower their salt. I've found that slowly decreasing my salt has adjusted my taste so that I better taste the other flavors.

Shepherdess - I've grown fond of a good salad bar - provided that I remember that it's not permission to eat anything that's put out, LOL. [Thanks for the gym article. Oddly, this year the January surge wasn't noticeable. Don't know why.]

Beverlyjoy - It's a challenge to expect others to accommodate our diets when they become specific. Even modest sodium seems too much to hope for.

Debbie (Lexxiss) - Kudos for visualizing your day and planning your eating accordingly. You had a long duration without eating.

Nature Girl - It's so easy to stop recording when we drift off track; Kudos for a plan to counter that.

Marci (madrikh) - Yep, Bravo, "Yea for sun in January!"

ChefJoona - Planning for a great burger and planning to eat only half sounds like a good way to both have the experience and stay on course.

Readers - chapter 1
How the Program Works

First developed by my father, Aaron T. Beck, M.D., in the 1960's, Cognitive Therapy has been shown to help people overcome eating disorders, addictions, depression, anxiety, and many other psychological problems. Over 20 years ago, I started adapting the principles of Cognitive therapy to help people achieve permanent weight loss. I lost 15 pounds along the way and have kept it off ever since. My patients and I don't worry that we well gain back weight because now we have the formula for success. We know exactly what to do.

The Complete Beck Diet for Life (Green book), pg 16.

01-20-2011, 08:13 AM
90% successful yesterday with eating! Was on-plan for the early part of the day. The dinner at the pub over all went well. I ordered a salad (which I thought was going to replace the fries the burger usually comes with) but it turns out I got both. I immediately cut the burger in half. In the past I have told myself I'll only eat half, but without that physical divide I always nibbled more. I had several fries, which was not the plan. Well, I was planning for 2-3, but was going to take them from my BF's plate. But since I had my own I went beyond 2-3 (didn't beat myself up, or let it destroy the rest of my resolve). It was a challenge to stop at half the burger, but I checked in with my body and noticed that I really did feel satisfied, not deprieved. And now I have the second half for dinner tonight! I also thought about you guys and my desire to be honest here. Posting here really has given me an extra sense of accountability!

Today's danger... huge agency wide training where there will be breakfast and lunch provided. I plan to bring my own breakfast, but am planning to eat the lunch there. Will be mindful of portion sizes and avoid extra things I don't need.

Struggling to fit in exercise with my new schedule. Haven't even been able to get 15 or 20 minutes in. I'm going to have to get creative.

01-20-2011, 10:02 AM
Hi Coaches

Well mucho grande creditos to my body. I shan't underestimate you ever again body. So I got on the scale this morning (credit) and it said 276.2.
This was slightly lower than the low weight I had right before I left for Toronto and my MIL's house.
It's 2.2lbs down from yesterday which makes a grand total of 11.2 lbs lost since I peaked in weight 3 days ago. My previous water/weight loss record was 10lbs. I broke my own record AND that's not what's important here. What the lesson here is I didn't completely lose it, toss my foodplan right out the window, give into my feelings, and eat eat eat when I saw the steady weight gain. One day I had an extra extra large breakfast. I certainly obsessed over eating more food for days but I resisted the urge to go out and buy it and bring it home because I did what Beck said at the beginning, which is to makeover your environment and get rid of the crap. The "worst" food I have in the house right now is microwave popcorn and frozen tv dinners. SO GLAD I actually did that as my weight would be above 280 for sure cause my resistance was low low low but I have enough self awareness and esteem that I can't take seeing myself buy crap for my body and I can't fool myself that if I buy it, I won't eat it. If I buy it I eat it. Anyway just like HUNGER IS NOT AN EMERGENCY I'd say for me A BAD SCALE READING IS NOT AN EMERGENCY. Just stay the course. DO NOT PANIC. When I was really battling my food thoughts an old OA saying came to me it was:
I am not a garbage can so I do not eat crap. The saying was alays used when we were discussing things like eating other people's food, or eating things to "get rid of it" instead of throw it away, or accepting and eating food we don't like just to make someone happy, and eating food we know is bad for us. "I am not a garbage can" actually helped me resist buying food that is very harmful to me and my mental and emotional health this week. Thought I'd put it out there for anyone who may find it useful as well.

Well I have a bag of clothes and linens by my front door, plus a floor lamp I loathe and a fancy thing I bought to use a decorative something and it's all waiting for a charity pickup this morning. I sure felt defeated de-cluttering yesterday afternoon. My real problem, I now realize, is that everything everywhere is all mixed up. I will find kitchen things, with art things, with books, with business papers, all mixed up. Then I don't want to toss them in a "miscellaneous" box so I just stop in my tracks and get confused. I think I am going to always have to have about 8 boxes open: a box to represent each of my art mediums, a box for my art business, and boxes to represent areas of the house plus the toss and giveaway boxes. I think this is my reality if I don't want to be distracted by leaving a room to go put something "where it belongs". I'll just take these boxes with me from room to room until they are full, then I can happily label them and tape them shut.

My goal for the new place is to make sure I make very clearly designated areas of where things belong. I never did that here and the confused jumble is the result of that.

Gotta go get ready to go out.
I'm having a fun day today.

Have a good Thursday coaches!

01-20-2011, 11:35 AM
Yesterday was going pretty well until I grabbed a few off plan chips just because they were there. I skipped bread with soup at dinner to compensate. Itís frustrating to continue to munch stuff just because I see it.

I did my planned weights workout yesterday. There was just enough snow falling that I didnít feel bad about not running outside.

Onebyone, glad that the weigh-ins continue to be positive! Kudos for previously preparing your home environment so that you had nothing to tempt you and for practicing your resistance muscle while in the checkout line. Best of luck with your continued de-cluttering. Sounds like you're coming up with a plan for success.

Gardenerjoy, kudos for speaking up about your meal to the waiter! I always have a hard time with that. Great job sticking to a healthy dish while eating out.

Beverlyjoy, congrats on another 2 lbs gone! Great job keeping sodium down as well as watching calories. Your weekend away sounds fun and youíll do great since you are already planning.

Lexiss, kudos for making good food choices when your schedule changes. Itís wonderful that you volunteer, but youíre smart to make sure you take care of yourself first.

Madrikh, yay for sun in Jan and for a spontaneous walk. It reminds me of when my DH and I lived in a little WA town just south of the Canadian border. On those few sunny days everyone just poured out of their houses/offices and enjoyed the outdoors.

FutureFitChick, ouch for super busy and worn out. Great job checking in here through it all and sticking to the Beck tasks you could manage.

CeeJay, hugs while your overworked and overtired. Big credit for checking in here and Iím sure if you think about it youíll come up with a few more. Hope you get a rest and work eases up.

Nature girl, great job committing to checking in here no matter what. Itís easy to check in when everything is great, but tough when things start to fall apart. Unfortunately, thatís the most important time to check in (at least for me). Itís hard to do, but helps in the end.

Seadwaters, busy and tired seems to be a theme today. Itís tough to stay OP when your plan is thwarted at every turn, but big credit for checking in.

BillBE, ouch for looking forward to meals out of a microwave. Luckily, it sounds like you have some good, healthy take out choices to keep in the mix. Kudos for avoiding stress nibbling and instead getting a little spontaneous exercise while pacing.

ChefJoona, great job at the pub! A few stray fries are nothing compared to everything you did that was stellar. Itís impressive that you checked in with your body and discovered you were satisfied. Itís so great to realize that your plan isnít deprivation. Best of luck with the exercise. It may take a while to figure it all out, but youíll come up with something.

01-20-2011, 01:39 PM
We have six inches of snow this morning. We often go whole winters in St. Louis without having a six-inch snow storm. It's pretty! But we won't be going anywhere for awhile. I definitely see shoveling snow as part of my exercise the next few days.

WI: -0.4kg, Exercise: +30* 735/1300 minutes for January, Food: 80%op, Read my Advantages and Responses: yes

onebyone: your 8 boxes open reminded me of Julia Morgenstern's Organizing from the Inside Out. She recommends organizing like a kindergarten classroom with every activity having it's own space or container. Also, Barbara Sher's book Refuse to Choose recommends setting up Creativity Stations so that every project is set up in a way that you could literally accomplish something if you only had five minutes to work on it. Just thought you would like to know that other creative people would organize exactly the way that you are.

Love seeing so many posts and pledges to keep posting!

01-20-2011, 03:37 PM
Weighed in today and I have lost 2.5 of the 4 pounds gained over the weekend. Glad I didn't freak out and instead simply stayed OP. Since I am redoing the first six weeks I also revisited the Zone diet plan I have been on. I realize now that although I have been eating the correct portions of carbs/protein and fat I have been insidiously substituting the grain/sugar carbs for fruits and vegis. Oops:( So - recommittment to only 1 grain a day for the next two weeks just to get back to a more healthy diet.
Beverleyjoy: congrats on the weightloss. I am sure the low salt is helping your body become more efficient.
Lexxiss: credit for getting out of self at the shelter. Always the best way to stay sane in my opinion.
Madrikh: enjoy the sun. We've got some here and I am loving it.
FFChick: I noticed you were super close to your 20 pound goal. You must be proud.
CeeJay: we've all had days like you've had. Slogan I remember "the sun will come up tom. no matter what." I hope you slept well.
Seadwater: LOL "Brainwave" I hate it when I get those. Nothing but trouble.
BBE: Just rereading about the tension produced by choosing whether or not to give into a craving and how giving in is reinforced by relaxation brought on by first bite of overeating. Credit for not giving into insane cycle.
ChefJoona: much of my weightloss can be contributed to cutting something in half. Nice strategy.
Shepardess: What a great tool - being able to compensate by eating less later. I never had that before Beck.
Gardenerjoy: Watch your back shoveling. I think you hurt last time you did that. stretch first :)

01-20-2011, 04:42 PM
Hi Coaches
The worst thing about yesterday was that I didn't eat one nourishing thing all day. I really don't like a day without fresh green living things and yesterday was a disaster. Will make sure I shop and get organised today and will work at home to save myself the 2.5 hours on the road.

BillBlueEyes - Ouch for contractors and renovations. Credit for dealing with them without food
CeeJay - Hope your day is shaping up as better. Glad you posted
ChefJoona - Credit for eating half a burger! I loved "I checked in with my body and noticed that I really did feel satisfied" - something I struggle with and you make it sound so achievable
FutureFitChick - Hope you get refreshed! I love your commentary on your list of essentials - I too ate in the car yesterday
GardenerJoy - I found St Louis on the map - and web-cams did indeed show snow! Amazing
Debbie R(Lexxiss) - Credit for recognising the risks in a situation and planning to how to compensate for them. The sort of planning I didn't do yesterday
Maryann - Credit for rethinking your plan and weeding out the sneaky substitutions - interesting how they creep in
Naturegirl - Yay for your commitment to post regardless of how things are going
Onebyone - Great weight loss - well done with keeping junk food out of the house and with the ongoing decluttering
Shepherdess - Good recovery from the sneaky chips. Food shouldn't be allowed to lie around waiting to ambush you.

Will check in tonight with essentials

Have a great day

01-20-2011, 06:00 PM
Hi Beckies - Yesterday was a healthy day - I am grateful. Another day of managing all my different food conponents. I am kind of figuring it all out - a little bit at a time.

DH and I went to pick out eyeglasses. I now need bifocals. I've used my reading glasses (from the drugstore) for the past 20 years. So, I guess that DH and I have done well not needing a real perscription for glasses until this year. (we are 58)

Today I needed to take my mom all around to do her errands (2 banks, drug store and the grocery store) For the banks and drug store I didn't need to go in. I brought my journal, arc/rc, and beck book. It gave me alot of focused time with all my materials. It was good because I am leaving for a few days tomorrow.

As far as the food out of town goes - I can't do everything (low sodium, exchanges, soft, blandish) every moment. But - I CAN still do my exchanges and soft. Actually, softish food is the most important. I am bringing some oatmeal, applesauce, bananas, and a can of no salt added lentil soup. DH and my stepmom will eat something different for dinner Friday night and I'll have that soup. The openhouse will have bananas and some cheese (among other things). So, there's something to eat. The restaurant for Saturday night is Turkish. I'll probably get the salmon or maybe some hummus.

When we get back home on Sunday, we are going out with friends to a restaurant called Bravo. It's Italian. I am thinking of asking for a side of pasta and I'll put on some olive oil and parm cheese. Worth a try asking.

Time to finish up the laundry, pack and get ready for a fun weekend.

Thanks to everyone for your support, kindness and wisdom.

01-20-2011, 08:38 PM
Hi Coaches,
Looks like a few of us have been learning not to freak out when the number on the scale goes up. I wrote "us", but I am definitely not there yet. But reading the honest posts here has helped me take another step towards scale sanity.

-WI: 164.8
-1.5 hour walk outside IN THE SUN, with a friend (doesn't get much better)
-had my OP snack last night and stopped
-read one chapter of the pink book
-read my cards
-sat and rested today (fell asleep AGAIN, and it wasn't just a doze! In fact I have to go to Plan B for dinner because I missed my window of time for getting the chicken on the oven to roast...guess what's for dinner tomorrow?!)
-checked in here

Until tomorrow,

01-20-2011, 09:27 PM
Hi Coaches! Dinner is in the oven and I'm running short on time. I'm giving myself a B+ for the day, coulda done better if I had written out my food plan.
~my best was reorganizing portions as I made dinner, giving DH some of my ground elk, and replacing mine with veggies.
~my worst was snatching an available cookie at the food bank.(credit for stopping at one)
Exercise was hauling boxes of food.

BillBlueEyes, great when you notice the same tension but nibble nothing. Getting info out on the table now might certainly help make things clearer later. *credit* for both.

Marci(madrikh), Yay! for a spontaneous walk in the sunshine, eating OP and "generally hanging in there".ETA-And for checking in again since my last post!

FutureFitChick, ouch for super clumsy-perhaps your body knew it was tired before the message got relayed to your brain. Some days I just feel super tired and can't pinpoint a reason. Yay for having a plan for tomorrow.

CeeJay, glad you posted. I do believe it helps us get back on track. I agree, sometimes a day just "needs to be over".

NatureGirl, great job identifying your sabotaging habit of not checking in when times get rough AND making a plan to change it. PS-see you soon.

Cheryl(seadwaters), ouch for a messy day foodwise. I hear ya, when plans go astray it is sometimes very difficult. Yay for getting a bit of walking in and weighing yourself anyway. ETA-it's great, too, that what you missed about yesterday was fresh green foods.

ChefJoona, nice job stopping at half a burger because you checked in with your body and really did feel satisfied. Great, too, that you notice how the accountability helps you as you make some spur of the moment decisions.

onebyone, great job powering through with OP eating while your body was recovering from the wild fluxuations of off plan foods. Yay! for stuff set out for charity pick up. I feel your reality-we packed and moved to Colorado after 23 years. I got rid of lots and lots and I can honestly say I don't really miss the stuff I gave away and left behind.

Shepherdess, ouch for forced food swaps after grabbing chips. I had a forced swap, too, yesterday. In retrospect, I would have rather had my planned dinner. I remembered that today and resisted unplanned food.

gardenerjoy, thanks for organizing info. I've pulled Julia Morgenstern's book off my shelf for review. Hope you enjoyed your snowy day.

maryann, great reevaluating your plan after your vacation and setting a realistic time frame for cutting back a bit.

Beverlyjoy, great that you have thought through the whole weekend and have a stockpile of foods to bring with you. I think it's wise that you remember you can't do everything, but do the best you can.

:wave: Thanks, all, for being here!

01-20-2011, 09:31 PM
Coaches/Buddies, another exhausting day. Thanks for being here. You all helped med make better choices at the grocery store today in spite of being tired and hungry. And, I said NO CHOICE today and bypassed an unhealthy snack I really wanted that was off plan. Overall Iíd say the day was mostly on plan.

Todayís Essentials:
Weigh-in: +3
Read Advantage Cards two times: yes
Read Response Cards at least two times: yes
Ate slowly, sitting down, noticing every bite: no, ate breakfast while driving
Gave myself credit when I engaged in helpful eating behaviors: yes
Did spontaneous exercise: yes
Did planned exercise: none planned
Wrote out food plan for tomorrow: yes
Tracked todayís food: yes
Left food on my plate: yes
Ate only to normal fullness: yes
Identified and responded to a self-deluding thought: yes

BeverlyJoy, I know a woman that plans her meals in 3 month rotations to save on the work that takes. Maybe that might help you out so that you only have to go through this routine this once. Hope your travelling goes well.

BillBlueEyes, good luck on your upcoming remodel. My in-laws are going through that right now with their 1920s home. It has taken nearly 5 months to gut the kitchen and adjacent bath for the much needed update.

ChefJoona, great job overcoming the French fry encounter.

CeeJay, I so hope you were feeling better today. That is a terrible feeling!

GardenerJoy, hope your digging out goes well! Right before I moved from St. Louis, I remember getting one of those snows. I did not yet own a shovel since I lived in an apartment. When my car got stuck, some very kind Soulard neighbors took pity on me and helped me out.

Madrikh, great job posting. Youíll get to the no freak out point!

Maryann, thanks for the reminder about being close to my goal. That really helps especially on a day like to day where Iím suddenly bloated and retaining water. Great job on your recommitment to The Zone.

Naturegirl, great job with your commitment to be on plan! Good luck tomorrow and I look forward to reading your next post.

Onebyone, congratulations on your progress.

Seadwaters, too bad about the day you tried to plan ahead. I hope you are able to learn from the experience rather than continue to beat yourself up!

Shepherdess, great job getting the weights in!

01-21-2011, 12:53 AM
Hello everyone,
I won't be posting for a week or so, as I am going on vacation.
I hope all is well and you have many successes.
Take Care

Nature Girl
01-21-2011, 02:31 AM
Here I am Thursday PM as promised! A lot later than planned because my friend's class lasted an hour and a half longer than anticipated and then there was the 45 minute drive home; I'm beat.
Let's see, what can I report?
:)I did plan, print out, pack, and read last night.
:)I ate on OP but with substitutions for breakfast, snack, lunch & dinner. (Accidentally ate tomorrow's breakfast and swapped a very healthy lunch instead of a cold salad--I was too cold for that. But those are appropriate and healthy switches.)
:)Resisted treats when I got gas and at lunch
Instead of nuts for afternoon snack, had a cookie; my justification was the toothache that made crunchy foods hurt
No exercise, but that was planned because today is my crazy teaching day
So:plan for tomorrow:
PE clothes are in the car, trainer appt is scheduled
Food is planned, pay attention tomorrow!
Rethink snacks, other chewy foods until dentist is seen
Read cards more than once tomorrow
Post again tomorrow night
See you tomorrow!
PS thank you to those of you who noted my committment and wrote comments that showed you expected this post!

01-21-2011, 05:59 AM
Diet Coaches/Buddies - Soup for dinner (Trader Joe's roasted red pepper and tomato) feels right when there's snow on the ground; CREDIT moi. I'm grateful to whoever invented soup - one stellar idea.

I worked later than usual which sometimes causes me to skip my evening walk or gym. Yesterday I just sucked up and walked to gym anyway; CREDIT moi.

onebyone - Congrats to your body for doing its thing; LMAO at your "mucho grande creditos " - with mucho grande kuditos for keeping the faith and staying the course.

FutureFitChick - Coming out even OK when shopping "tired and hungry" is a major victory.

Joy (gardenerjoy) - Thanks for the tips on organizing. I'll be out there with you shoveling snow.

Shepherdess - Good reminder that we're less tempted to munch stuff we can't see.

Beverlyjoy - Kudos for accepting that you can't control every aspect of your diet while out of your own house and prioritizing what's most important (soft).

Cheryl (Seadwaters) - Ouch for plans gone astray. DW insists that I read The Longest Day about the WWII invasion of Normandy by the Allies which, she says, is about plans gone astray. She read it right after finishing War and Peace. And Ouch for dentists in general. And Ouch for lack of "fresh green things" (from the next post).

Debbie (Lexxiss) - Yep it's a big deal to stop at one cookie, especially if its an off-plan one which seems to make it easier to chase it with a few others. Where do you get ground elk?

Ann (Newlifestyle) - Bon Voyage. Have a nice week.

Nature Girl - It's great to comfortably accept sane food substitutions.

Marci (madrikh) - Lovely image, "IN THE SUN, with a friend (doesn't get much better)" - agree.

maryann - Those sugar carbs do seem to want to sneak in.

ChefJoona - Anytime you pull off a successful dinner at a pub it's a Kudos. With two extra Kudos for "didn't beat myself up, or let it destroy the rest of my resolve" for the overruns.

Readers - chapter 1
How the Program Works

Many dieters tell me that they can't lose weight because they have a slow metabolism, that they eat relatively little but still can't lose weight. As it turn out, they rarely have a medical problem that impedes weight loss. But they do have thinking problems. For example, they think they should restrict themselves severely to lose weight quickly (not realizing that their bodies will rebel and that they will then overeat). Dieters think that somehow calories don't count if they eat while standing up, cooking, or clearing the table, or when no one is watching. They think that it is legitimate to deviate from their plan (and that somehow they won't gain weight) as long as they can think of a "good" reason: I'm out to dinner ... It's a holiday ... My day is so stressful, I feel like letting loose. They think it is "bad" and "abnormal" to feel hungry. They think it's necessary to bulk up at meals or carry food with them to avoid hunger. They think if they make one mistake, they should give up and wait until the next day to start again - and eat whatever they want until then.

The Complete Beck Diet for Life (Green book), pgs 16-17.

01-21-2011, 07:47 AM
Yikes! Yesterday was certainly not the best day. Things started out well at the conference... lunch even went well. I loaded up on fresh salad, steamed carrots and some roasted chicken they offered, which was a pleasant suprise. I even skipped the chessey vegetarian lasagna. The afternoon was hard though, and I indulged in the dessert. After work I went out to a social gathering and snacked more (after my on plan dinner). When I got home I had the old cravings for night time snacking. I gave in and made myself a small bag of popcorn... I only ate a bit of it and threw away the rest (challenged a thought about wastefulness, but remembered what Beck says about foods ths will either be trash in the garbage or trash in my body- sorry not quite a direct quote).

Feeling motivated to get back on track for today. My weekly weigh-in is 2 days away and I want it to be another positve experience.

Tonight will be hard, as it is round two of celebrating for my recently engaged friend. I will have to be firm on my resolve in the face of food and drink pushing friends.

BillBlueeyes I'm so jealous at your mention of Trader Joes! We have no Trader Joes in our little state, so I have to stock up when ever I am in a state that has one. Its such a great source of affordable healthy food!

TGIF! Sending hopeful thoughts and motivation to you all!

01-21-2011, 09:03 AM
Hi Beckies - I am feeling good this morning. I feel hopeful and grateful.

Yesterday was a very good Beck day. My couple hours in the car reading Beck , arc/rc and journaling was a real shot in the arm. A couple times yesterday I used my resistance techniques to keep from eating extra. I had a healthy smoothie mid-day. When I was done with it I really wanted something salty. But - I pushed past it using distraction and drinking water along with ISNIR in my mind. Credit. Also, we had a lot of snow yesterday. DH was outside several times shoveling the driving. So supper had to be postponed until he was done - past 7pm. I was feeling kind of “hungry” at 5pm - really, more mental hunger. I pushed through knowing that I can wait. (thank you hunger experiment). Credit.

Leave a bite - always
Plan/measure/log - yes
Wrote down a couple of changes within the plan (swapping veggies)
Eat seated - mostly (licked a few cooking spoons) - but, did have a few twirls when I didn’t lick the spoon, too.
Slow eating - some of the time
Taste food - most of the time
Beck book/arc/rc - yes
No choice/red light - yes, used this
Exercise - yes
Water - lots

We are leaving early afternoon for a weekend trip. I am glad the snow has stopped.

chefjoona - it is so, so true about tempting food. It is better in the trash than you. Credit for throwing away the popcorn. Good job at the conference. Stand firm again the cocktail pushers!

Billbe - credit for walking to the gym in the cold weather! Yes.. Soups sure are wonderful in the winter. As always, your Beck Book post is a good reminder. Thanks. BTW - more snow for Boston, yikes!

Nature/girl - yes! - credit for checking in like you said you would do. Many good basic credits. Good for stopping at one cookie. Yes, I do understand about having to change food because of something going on in the body - your tooth. Now you know.. And can incorporate it into your daily plan.

Ann - safe travel… have a wonderful trip!

Furturefitchick - I am doing a happy dance for you for passing by snacks when you were tired! Big credit from me on eating until normal fullness - as it something I forget to do. Good reminder for me, thanks. Good idea - rotating some of my foods in a regular fashion..thanks.

Lexxiss/diane - B+ is awesome! Good job swapping meat for veggies. GREAT to stop at one cookie! Carry on, friend.

Marci - yes, honesty about all this is sometimes hard. But, I’ve found that there is no judgment - but, support and shared experiences and wisdom. I too struggle with weighing every day, too. Many good credits!

Seadwaters - oops on an off food day. It’s over - hop back on your plan. Dr. Beck always says to ‘draw that line in the sand’. Yes, shopping and planning will set you in the right directions.

Maryann - glad you saw those pounds go down… yay. It’s a good idea to go back to the books for a push in the right direction. Once in a while I find myself wanting to substitute carbs for veggie exchanges. I find when I avoid it , I feel better and actually see the weight come off a little more quickly.

Gardener/joy - yes… shoveling certainly is good exercise! Enjoy the snow beyond the shoveling.

Shepardess - I understand about ‘ see the food, want’ the food. If you want it - maybe plan it for the next day. (at least I’ve tried to do that a couple times with some success) Credit for getting in those weights.

Onebyone - so glad you are seeing your recent weight gain coming off. I totally agree with your comments from Dr. Beck on keeping your environment free of as many temptations as possible. It seems like the world is full of so many temptations - that at least home should be a more comfortable place to be with food.

Have a GREAT day, folks.

01-21-2011, 09:43 AM
Hi Coaches

I eagerly hopped on my scale to see: 276.2 this morning. An official 2.4lb drop from my last official weigh-in two weeks ago. credit. I made that giant pot of soup on Tuesday this week and I finished it last night. I am going to make a favorite WW soup called Tortilla Soup today. I think this soup strategy is both yummy and filling and good for evenings/afternoons when I don't feel like cooking. Anyway, it worked last week so I'll try it again.

I woke up early to get my discarded floor lamp and three bags to the garbage. Garbage pick up is usually around 8am. I just couldn't bear to drop it off last night. It's really frosty out there this morning. I really am a Northern Girl. I love the way that cold air feels and smells. Like when you splash cold water on your face.

DH comes home tonight. He's going to see another place to live over the noon hour with M, the real estate agent. I sent him the info she sent me and he said "it looks like a bunker. Do you realize we'd be living over their garage?" I didn't actually put that together. It's an in-law suite but it has four bedrooms a fireplace and a spiral staircase. Hardly squalor. It's also on a 2 acre forested property. 17min drive from his work. I may have to *gasp* trust DH to pick out a house for us. Yikes! All I can say is it will have a shower for sure, and a place to bbq.

BillBlueEyes: I remembered reading this a few weeks ago re: your query as to who invented soup. I just heard yesterday that scientists were studying ancient human excrement (who knew?) and they discovered that not only have dogs been man's best friend for 9400 years, but they were food too. Seems we humans have been eating things for a long time eh?

ChefJoona Your day went a little off course but you finished strong by tossing the unplanned snack away half eaten. Big Credits for that! Of ten I find that doing the right thing at the end of the day helps put me back on track for the next day.

Nature Girl Sorry to hear you have/had a toothache.:( Nothing makes me want to have comfort food more. Credit for posting and I look forward to seeing what's up in your world today too.

Newlifestyle A Vacation?? Like this kind? -->:beach:<---- Have a great holiday! See you when you get back and remember to take Beck with you. I am sure she likes holidays too;)

FutureFitChick Kudos for using the resistance muscle when you were exhausted while shopping in the grocery store. Yikes! That can be such a minefield. Also credit for not allowing a 3lb scale gain to push you into the food. Big Credit for that. I know how those wild scale numbers can make you feel.

Lexxiss One of my friends is a local elk rancher. I know her from the farmers' market. One of their best elk products is elk pepperoni! Kudos for voluteering at the foodbank. About 20 years ago I used to need the foodbank and it was the oddest experience. I would be given food I could have never ever been able to afford, like those tiny bananas. I was always surprised what came along with the Kraft dinner and the cans of beans. But I also know how very tough it was to go there. Boy do you feel like a failure... so kudos again for helping out some folks who need it.:hug:

madrikh It helps alot to read about how we all do our Beck program. I know that having seen others not freak over the scale, and knowing I could come here and crab about it, took the power away from the number on the scale. You and I are not numbers on a scale after all but much more than that.

Beverlyjoy I hope you have a great weekend-I know you have a great plan for it! The last time I went to the eye dr. he told me I could use bifocals if I wanted to, or just take my distance glasses off to read which I what I do not. Then he told me about bifocal contact lenses! He says they work about 80% of the time and if they don't work for you not to try another brand thinking they'd be different-they just don't work for you. I didn't go for them, but I might try the dollar store magnifying glasses. Some little things are just not as sharply in focus as they used to be.

seadwaters I know about not eating green things and feeling less-than because of it. These days I tuck them into soup which is good enough for now. What does it to me is a lack of fresh fruit. So I am going out this morning to get my soup ingredients and my fruit. Glad you can stay home and work. BTW I noticed you looked at the St. Louis web cam and saw snow. You'll see even more if it on our web cam we're expecting -21C tomorrow! Yikes. Is there a web cam for your city?

maryann Great job just watching all that temporary weight just leave your body. had you freaked and interferred it may have thought you wanted it to hang around. Yay for staying the course!

gardenerjoySnow and snow shoveling. The snow shovel we use is at the front door. I usaully let it pile up until DH comes home;) unless we are really getting lots of it. He likes to crab a bit about me "letting the house go" but I think he likes to take care of things and see that I, indeed, still need him.
I went right ahead and reserved both books from the library you mentioned. Refuse to Choose sounds SO MUCH like me. And I was happy to hear that others have had to tackle a clean up like I am. The books make me think I may actually find some way to keep things in line going forward. Thanks again!

CeeJay :wave: TGIF! Hang in there... :hug:

Time for breakfast and getting out there to catch the bus. I'll post the tortilla soup recipe this morning. It's super yummy. TGIF! Bye!