Beck Diet Solution - Beck Diet For Life/Solution – May 2011 – Support, Discussion, Buddy/Coach

05-28-2011, 12:02 AM
Checking in.

I had a good day, mostly. I didn't exercise but I did clean two rooms in the house that were disastrous, and climbed the stairs numerous times in the process. Then I vacuumed out mine and the boyfriend's cars and went shopping. Somewhere in there I started to feel awful! Just really worn out and run down. So I decided to try and take it easy. It didn't really happen that way! I ended up having two beers and I feel much better ;) At least we still cooked a nice dinner instead of a worse option.

I did control myself with cookies and popcorn, only having one cookie and one small bowl of popcorn. I'm trying not to feel too guilty because really I didn't do badly at all. Still stayed within my calories so no worries there. I will get back on track tomorrow, meaning no alcohol for a while longer - did 10 days though which is great for me!

I did read my cards today and ate slowly most of the time :)

05-28-2011, 08:39 AM
Diet Coaches/Buddies - Was a good day. DW and I had a Groupon with a short expiration date so were out for dinner again at a joint that isn't healthy-food-centric. I was drawn to some Texas Beef BBQ Ribs, ate one (i.e., 1.0 exactly) and doggie bagged the remaining three. CREDIT moi for the most reserved I think I've ever been at a restaurant. One was enough food - particularly since ribs have more fat than most beef I tend to eat these day. And, there's left over heaven in the fridge.

Gym was back on track, CREDIT moi. Still puzzled that I can lift my highest weight on Monday and Friday, but not on Wednesday.

maryann - Love the vision, "what becomes available once I resist is beautiful."

ChefJoona - Hope your mother's celebration went well. And that you avoided the wild thunderstorms reputed to be in Vermont yesterday.

pamatga - There is nothing to compare to the Southern Thunderstorm! I can smell the ozone just thinking about it. Your lunch salad sounds yummy. [Jealous of your backyard Bald Eagle.]

GardeningDeb - Ouch for the swollen knee - hope that settles down. Kudos for remaining on plan despite juggling the minor disasters.

Lauren (Bigknitter) - Kudos for facing those two rooms that were "disastrous." I know about digging into dark corners hid old secrets ignored for years.

Readers - chapter 3
Get Ready to Lose

Before you start, however, I would like you to do the following 10 essential tasks.
task 10
Make Response Cards

Below are three sabotaging thoughts that most dieters have. I would like you to create the corresponding Response Cards so that you will have them on hand once you start Phase I.

sabotaging thought:

This is too much work; I don't feel like learning all of these
skills. I don't feel like following my eating plan.
I frequently give dieters the following analogy: If you had strep throat, would you take only half of each pill the doctor prescribed? Of course not. You'd know that half a pill wouldn't work well enough. It's the same with dieting skills. Picking and choosing what you feel like doing just won't work. You need the full dose You have to practice all of your skills over and over until they become automatic. At that point, dieting will become so much easier. It will require so much less time and effort.

Judith S. Beck, Ph.D, The Complete Beck Diet for Life (Green book), pg 44.

05-28-2011, 10:04 AM
Good morning,

Eating went well yesterday... even at the celebration. I was happy to have brought healthy choices. I had a very small piece of cake. The rest of the day went well.

pamatga Your description of the cool air after the storm sounds lovely! I am longing for those hot days and opportunities to appreciate the relief of cool air. We are still struggling to get into the 70s most days. The sun has been elusive as well.

gardeningdeb Credit for your accountability and honesty when posting!
maryannI have never been a smoker, but I can certainly see how the challenge of changing smoking habits and eating habits have similarities!
Bigknitter Credit for having treats in small portions!
BillBe Wow... amazing resistance with the ribs! My Dad is making his slow smoked ribs tomorrow night... I will use your will power as inspiration to enjoy them in moderation!

Planning to get out and active with Dfiance today!

05-28-2011, 11:57 AM
Hi Coaches

Just a regular weekend here in Canada. I'm trying to plan what I'll do and what keeps coming to me is "work on your residency submission". And yeah, that's right up there as it's due June 2nd in Key West. I can't send it until the 31st of May but that's no reason to leave it to the very very last day.

I need to get the kitchen in order, still, and the dining room needs to be cleared out of boxes and set up for the first time. I don't know why this is so hard for me.

Foodwise I've been Off Plan with capital letters. No planning and no desire to plan or stick to a plan. I still cope with stress by eating. Maybe today I'll find my beck books.

I think for today I'll do the 3 meals a day and life inbetween plan. Thanks pamatga for the reminder. I do have a plan in mind but need to write it out. Once I can buy groceries again I'll be following it.

Have a good Saturday and Happy Memorial Day Weekend to my U.S. coaches!

05-28-2011, 10:36 PM
Hi Coaches!

Yesterday was sketchy but I made the best choices I was capable of. DH had a dentist appt at 6pm for an extraction. He wanted ice cream and a milkshake. Instead of his requested DQ, I picked up NSA choc. Ice Cream and coconut milk and made us both one at home. It was a nice treat and he ate the rest of the 1/2 gallon all by himself.
Today has been very busy but OP. Exercise was cleaning out the car(once a year whether it needs it or not) walking the pups and carrying the old guy in and out.(3x already)

Have a nice weekend!

BillBlueEyes, when I think of Boston I think of clam chowder and baked beans-not Texas BBQ. Yay for bringing 3/4 home . Interesting about the weights...possibly on Wednesday your muscles are still recovering.

maryann, I hope your dance duty went well (OP). I notice you drank your juice while, too.

Woodland, I love the phrase, "can't have it both ways!" Hmm...potato beetles on tomatoes….mine are planted, too, but no bugs.

Lauren(Bigknitter), great that you still cooked a nice dinner last night. It's always better than the old options.

ChefJoona, yay for a healthy and happy celebration. Sending you BBE's rib willpower for tomorrow's dinner. (I ate all of mine)

Pam(pamatga), yay for spontaneous movement out on your wildlife viewing porch. I love cookbooks, too! I love searching out new and healthy recipes.

GardeningDeb, kudos for taking steps which facilitated feeling "peaceful and in control all day."

onebyone, I hope you find your Beck books and a pen and paper for your plan.

05-29-2011, 06:59 AM
Diet Coaches/Buddies - Feels like summer around here - so nice. It was a day of chores, including, of course, packing boxes of stuff - CREDIT moi for doing what's needed. We drove 11 boxes over to the temporary storage unit.

Saw my DW's dish of nuts for her snack after I had eaten my own afternoon snack. Immediately realized that I wanted a handful. Because that would lead to another handful. And then another. So it seemed to be a good idea to just pull out the old NO CHOICE and go about my business; CREDIT moi, CREDIT moi, CREDIT moi. (One for each handful I'd have had, LOL.)

onebyone - Ouch for stress, and Double Ouch for finding food as the antidote. Would seem like you might need to PLAN a daily time for creating something to let all that wild energy out to help keep the stress at bay. My guess is that filling out forms is just not your thing - sure to induce stress. Producing stuff is a good stress relief.

Debbie (Lexxiss) - Yay for weight lifting your old dog - and no gym membership required, LOL. Kudos for leaving the half gallon of ice cream for your DH.

ChefJoona - Yay for healthy choices at a celebration - a place where Sabotaging Thoughts can kick in big time, like, I deserve this.

Readers - chapter 3
Get Ready to Lose

Before you start, however, I would like you to do the following 10 essential tasks.
task 10
Make Response Cards

Below are three sabotaging thoughts that most dieters have. I would like you to create the corresponding Response Cards so that you will have them on hand once you start Phase I.

sabotaging thought:

This is too much work; I don't feel like learning all of these
skills. I don't feel like following my eating plan.
Struggling over whether or not to make yourself practice the skills can be exhausting. You need to put the decision in the NO CHOICE category. Essentially you make the choice not to give yourself a choice. You decide to commit to the program wholeheartedly and to practice the skills whether or not you feel like doing them. You decide to follow your eating plan at every meal and as every snack, whether or not you feel like doing so.

Judith S. Beck, Ph.D, The Complete Beck Diet for Life (Green book), pg 44.

05-29-2011, 09:22 AM
Rainy Sunday morning! I am thinking about those I know who are running the Burlington Marathon this morning! It is such a feat to run such a race, and to be hindered by the rain must be a big disappointment.

Yesterday was a good eating day. I was out before dinner and had really strong urges to pick up a pizza or fast food or suggest we go out to dinner, but made the decision to come home and make the quinoa, roasted carrots and left over grilled chicken breast that was planned. I was happy I did so.

Activity was playing "ladder golf" with DFiance... lightly active outdoor lawn game.

Food today will be a bit up in the air. We are going to visit our wedding venue and will likely get lunch out in that area... dinner is the ribs at my parent's house.

onebyone good luck getting the residency application completed!
Lexxiss Credit for making a healthy switch for DH's desired treat!
BillBE Yes- Lots of credit for not indulging in the nuts!!!

05-29-2011, 10:38 AM
New York was fun! Thanks for all the good wishes and reminders to make this an adventure. They were very helpful when my travel plans on Wednesday fell apart and I had to put them back together. Somehow my anxiety drifted away when I had to deal with an actual problem. By the time I got to my hotel at 1:00 AM, eleven hours later than originally planned, I felt like a seasoned traveler! After that, the trip was easy and so much fun!

Travel seems to be good for my weight loss in my current mindset. I generally skip snacks and otherwise try to minimize calories while also walking a lot (about three hours yesterday -- including admiring the architecture between the Chrysler Building and Times Square with the New York Public Library and its lions in the middle). I lost nearly a pound in the last week for another new low.

05-29-2011, 11:08 AM
Hi Coaches

I am completely thwarted from seeing how much I weigh! Unbelievable. I wanted to weigh in on the wii fit but the controllers aren't cooperating. I can't get past the opening screen. Just one more click and it would weigh me--this after I hunted 4 batteries down to replace the old ones in the part you stand on. Maybe DH can fix it. Maybe we have to wait until payday. At least it's just 2 more days away.

It's suppposed to get hot and humid here today through Tuesday. They are forecasting a temperature on Tuesday that will feel like (humidex) 39C or 102F. Crazy. Last night was beautiful. It was the same temperature DH and I experienced one night in Jacksonville when we were driving home on our Florida trip. It's close to perfect that temperature.

So, plan, plan, plan.

I think right now I have to have plans for many things in my life, especially my food. I am all over the place without a plan and I have no idea how I am doing without a plan. I am seeing things half empty most of the time, so a plan assures me I am accomplishing things. Speaking of which at least 10 boxes were unpacked by me this weekend so far and DH must have unpacked 6. We're putting things away and I am trying not to let this place get out of hand. It's heading in that direction. So my plan for today is to complete my residency application and find my images to support the application and print it all out. Inbetween I have to do the dishes. The dishes are endless, but the kitchen is a disaster if the dishes are not done.

ChefJoonaCredit for sticking to your plan for dinner. Enjoy visiting your wedding venue--hope it fills you with excitement for your big day!

BillblueeyesCredit for sticking to your plan and for saying nuts to the nuts. Summer is descending on us bigtime too. Congratulations for moving 11 more boxes to your storage unit. How many rooms did you have to empty out? I found the whole packing thing very strange a real rollercoaster. I'd wake up one morning feeling like I had done so much, and then hours later feel completely defeated by how much was left to do. My experience, and those of others, is you are still packing right up to your deadline. :hug:

Lexxiss Credit for sticking to your plan too inspite of the stresses in your life. You're a good example of just doing it. I was touched by you carrying your old dog in and out three times. That's big time love... :hug:

gardenerjoy Credit for getting through the anxiety and having a great time in NYC! I can't wait for my first visit there too... did you learn alot at the bloggers convention??

05-29-2011, 11:12 PM
Hi Coaches,

I hope everyone is having a nice weekend. It's a quiet one at my house. I live in the prairie land, and just saw two young buck antelopes walking around in the fields. They looked so energetic and frisky !

One day at a time has been my theme lately, and it helps me see the positive steps I've been taking with diet and exercise. Today is all we have, right?

Thanks for being here !

05-29-2011, 11:39 PM
Hi Coaches!

Today included two food events with an hour in between. Success at both events required mindfulness and a clear commitment to healthy choices. I brought food to the first which allowed me healthy choices. The second event was a graduation party. When we arrived I surveyed the situation. I had very small tastes of several items and skipped the bratwurst in continued pursuit of a meat free lifestyle. Resistance was essential as the tables each had M&Ms and mixed nuts. I continuously resisted the urge to dip in and reminded myself how many I was capable of eating in 2 hours. Of course, I had a few...a very few. Ny personal success was resisting sugary desserts at both events, instead enjoying my sugar free cake and a few M&Ms.

BillBlueEyes, CREDIT, CREDIT, CREDIT for saying no to nuts.

ChefJoona, yay for a good eating day on Saturday. Quinoa, rasted carrots and grilled chicken sound so much better than pizza or fast food.

gardenerjoy, yay for a new low achieved while travelling!

onebyone, a plan assures me I am accomplishing things, too. credit for planning which has resulted in 10 boxes being unpacked.

Woodland, I love the antelope! Yes, today is all we have yet I must always remember that where I am today has a direct relationship to decisions made in past todays.

Funny side story; I continually resist donuts/pastries by reminding myself of all the transfats, etc. The other morning I was at the 7-11 down the block for a legitimate reason. The manager was stocking all the fresh pastries and I said no hurry...just finish what she was doing. Imagining all the generic pastries I asked her where they were made. She said that since we were too far away to get corporate product fresh that everything came from a gourmet Swiss bakery in Aspen. That was information I didn't need.:lol: Sometime I will try to plan for one when they are fresh but reminded myself that stale is still stale.

05-30-2011, 07:43 AM
Diet Coaches/Buddies - Ouch - I did so well at a wedding reception, carefully selecting only one skewer of kabob and mostly veggies for my meal. Then, having planned to have a small piece of the wedding cake - which I did - I added a plate of all the other desserts presented as I sat at a table of friendly folks all enjoying their dessert plates. Ouch, Ouch, Ouch.

But, I did get some stuff sorted and packed in one more corner of my life that's been ignored for a while. CREDIT moi for moving on.

onebyone - LOL at the thought that you're unpacking boxes just as I'm packing them. Seems like between us we're maintaining the balance of packed boxes in the universe. Yep, doing dishes is one of Beck's NO CHOICE chores.

Joy (gardenerjoy) - Yay for the seasoned traveler taking on New York City. That's one fine walking city.

Debbie (Lexxiss) - Big OUCH for discovering gourmet pastries at your local 7-11 - that's just deadly. Kudos for staying the path through two food events - I need to be reminded that that's the way to do it.

Woodland - Love the thought of young buck antelope walking around in the fields. Thanks for the reminder, "Today is all we have."

ChefJoona - Kudos for standing down the urge to grab fast food. I love all roasted veggies, so your roasted carrots with quinoa sounds great.

Readers - chapter 3
Get Ready to Lose

Before you start, however, I would like you to do the following 10 essential tasks.
task 10
Make Response Cards

Below are three sabotaging thoughts that most dieters have. I would like you to create the corresponding Response Cards so that you will have them on hand once you start Phase I.

sabotaging thought:

This is too much work; I don't feel like learning all of these
skills. I don't feel like following my eating plan.
You have already put lots of other tasks in a NO CHOICE category - at least, I hope you have. I hope you don't struggle over whether to brush your teeth, wear a seat belt, and stop at traffic lights. I hope it is irrelevant to you whether or not you feel like doing these things; you do them no matter what. Now, you have to add practicing your diet skills and following your eating plan to this category - if you want to be successful in losing excess weight permanently.

Judith S. Beck, Ph.D, The Complete Beck Diet for Life (Green book), pg 44.

05-30-2011, 09:12 AM
Good morning,

Yesterday was a lovely day... visiting our wedding venue and then checking out some rehearsal/ night before dinner places. Lunch was at a cute little taco place... I got two roasted squash and black bean soft corn tacos, with water to drink, so lunch went well.
After that was ribs at my parent's house. I did ok (three small ribs), though I did have some Ben and Jerry's for dessert. My stomach doesn't feel right this morning... I think too much fat on the ribs and in the ice cream. I am sipping some peppermint tea.
I went to the grocery store last night and stocked up on lots of summery fruits and veggies- including blueberries and watermelon! I also got some rhubarb from my parents- I am going to stew it down with some frozen berries and stevia or agave for sweetener and have it over plain greek yogurt- yum!

gardenerjoy your NYC trip sounds wonderful! You are fortunate trips help with your weightloss... not the same for me! I get so focused on trying local specialties etc that usually end up eating too much. Though, I have not traveled much since reading Beck, so perhaps things are different now!
onebyone sending you will power for planning and continuing to accomplish your goals!
Lexxiss Wonderful resistance at the celebrations!
woodland I love the image of the young antelopes! Yes, one day at a time is a helpful way to not get overwhelmed and stay on track.
BillBE Ouch for the wedding desserts! Credit for balancing it with good choices during the meal.

Today I have to get some paperwork that I brought home from work done to make this week easier when I go back to the office tomorrow after 4 days off, then I hope to enjoy some of the ample sunshine that has been promised!

05-30-2011, 12:09 PM
Hello Coaches

I just put my name into the Kennedy Space Centre hat for tickets for the final shuttle launch. I doubt that we could go, but it'll be a while for them to make the draw and only then will I find out if I won the chance to get tickets to this final launch of any space shuttle ever.

I weighed in this morning *credit* on the wii fit. I got the thing working. Seems I was standing too close for it to calibrate. :doh: I weigh 284. Ok. fine.

My food plan today is three meals and one snack. I am doing some research later into a more detailed plan but I am better with even a loose plan than none at all.

I have finished my residency proposal and am now on to the cover letter.
It's way way way too long at this point. I'll be whittling it down next. I tried to print stuff out yesterday but I ran out of paper. I cannot get ahead. I wanted my submission package ready to be mailed tomorrow morning. I am hoping it is ready and printed tonight--if DH remembers to bring some paper home with him from the office that is. It should be a good application. I am asking for a 4-6 week residency. I need to get back to writing it... just wanted to check in.

ChefJoona I never thought to stew rhubarb. I like to crunch it the way it comes--all tangy and sour and raw! Bet it would be good that way. If you have a minute can you post the recipe for that?? Kudos for all the good choices you made yesterday with your food!

Billblueeyes credit for continuing to pack and to sort. I now have a pile of empty boxes I don't know what to do with!! I am hopeless.:o Not sure if I should a) recycle them = break them down and cut them up into 30cm x 30cm squares and then they need to be tied together with twine and set beside the blue box at the curb tomorrow night (city bylaw!!) b) keep them but break them down-or not. This is what's happening now and they are all over the apartment. c) break them down and list them as FREE MOVING BOXES AND PACKING PAPER on craigslist or kijiji. that's how I got almost all of them. Ouch for the dessert plate.

Lexxiss Credit for your mindfulness when around tempting foods/snacks. Good work there! I watched a documentary yesterday that had me in tears: Sharkwater. Oh boy. All about the decimation of the shark population for shark fins for shark fin soup. Everytime I face this kind of stuff I am reminded that I am a meat eater and there will come a day when I can no longer do that. I cannot get the poor sharks out of my mind. I resist buying fresh tuna because I think it is immoral to kill these giant fish even though they taste really really good. There are all sorts of things to decide when we really take a look at our food and food sources. Yes, even more kudos to you for being mindful Lexxiss.

Woodland One day at a time is a great way to structure a life and a plan. "I can do anything for just one day" has healed many a soul. Kudos for sticking to a plan for one day.

Happy Holiday Monday to those with the day off... Happy Monday to everyone else ... hi lurkers :wave:

05-30-2011, 01:06 PM
Hi onebyone! :wave:

Hi everyone! :wave:

05-30-2011, 01:24 PM
Happy Memorial Day!
I spent a nice Sunday hanging out with DS and DH but food was uncomfortable. I felt stuck and wanted to binge. I picked myself sick. Credit for NOT doing a junk food run to the store for a LAST SUPPER last nite before I really started my diet again. Credit for having no junk food in the house to binge on. Credit for overeating on whole wheat bread, frozen bananas and chocolate syrup. Not great but scale this morning was only up a pound. I know I am anxious because of the last week of school and all that entails. I am focusing on what Pagmata and onebyone were talking about - three meals, one evening snack and life in between. Back to basics like Woodland says with stomach grumbling and uncomfortable feelings just sitting there with me NOT fixing them.
BBE: DH off to water the walnuts so your wife can have some in her dish - probaly not helping you though. Moving On sounds good to me as well.
Lexxiss:Congrats on two food events. My limit seems to be one.
gardenerjoy: Welcome back.
ChefJoona: It does not seem that long ago that I was looking at venues. But my 10th anniversary is this summer. GEEZ! ten years and one adorable boy later. Enjoy the exciting times

05-30-2011, 11:05 PM
Hi Coaches,

"Just write it down". This mantra has made a huge difference in how I manage food in my life now. For me, it does away with dishonesty, delaying a diet until tomorrow, and any questions I might have about why I weigh what I do. It also gives me a feeling of power over my weight. I know what to do !!

Which skill is making a huge difference for you these days? lol - let's give credit to the skills :)

The antelope were wonderful to see. However, a few days prior I saw 3 coyotes in the same field. I never know what is trucking by the house.

05-30-2011, 11:06 PM
Hi Coaches!

Today was extremely busy and I had to make a switch in dinner plans when an afternoon meeting lasted almost 2 hours later than planned. I went to the store and took time to plan better choices with the exception of dessert.
~I looked at premade cornbread and instead committed to baking my own after reading the ingredients.
~I thought about frozen veggies and instead bought beautiful organic broccoli which I steamed and spashed with fresh lemon.
Dessert was a small marionberry pie(on sale) picked by DH. I enjoyed 1/16th of the pie and DH and my mom ate the rest. I encouraged them to finish it so I didn't have to deal with leftovers.
Exercise was yoga class in the water which was all that would fit in.

BillBlueEyes, I think it's one of the most difficult situations; where groups of people sit for hours socializing over food at events where it's not cool to just walk out. Credit for good dinner choices and thank goodness we don't go to weddings every day.

maryann, I think you did great-feeling your discomfort and choosing not to binge, instead overeating some otherwise decent foods. I think there is a difference. *credit* for using resistance.


onebyone, lots of credits today. I have lots of days with a loose plan and agree, it's better than not making a plan at all. Some days it works fine because I have a strong resistance muscle and other days one or two off the chart bites turn into a bigger problem. I do find my best and most reliable days are the written ones.

ChefJoona, yes, your Sunday sounded lovely! I hope your tummy feels better. Have you ever tried the sprouted corn tortillas that Ezekial(FoodforLife) makes? They are yum.

Woodland, I would say that planning ahead AND tracking my food is a super great combo for me. They are both helpful skills but together make my life very simple.

05-31-2011, 12:11 AM
Hi Everyone,
Well I managed to stay off the scale for an entire week. I had such high hopes that this would help me to focus on other things rather than a number. I was more focused on other things but I was so disappointed. I gained a pound and I was pretty good I felt with my foods this week.

I have told myself I am not quitting but I did fall off the end of the earth this afternoon. That old mentality of I'm taking the day off which I know I shouldn't have given into but I pulled out of it in a few hours. Tomorrow I will work on continuing on maybe try a little something different this week. Not sure if I should leave the scale alone for an entire week or maybe I will institute a mid-week weigh in to see where I am heading.

Great job coming home and cooking something healthy.

Wondering what kind of berry is in marionberry pie? Good idea to have dh and
mom finish it off.

Hope you are doing well.

Hope everyone had a nice holdiay today. It was quiet here and we spent some time splitting next year's wood supply. Burned off some of the calories I took in anyways. Be back in the morning.


05-31-2011, 06:06 AM
Diet Coaches/Buddies - Was an on plan day, CREDIT moi - a needed one after the wedding reception on Sunday. I saw that DW had left a single half of a cashew from her snack. So, I immediately thrilled at the thought that I'd just snarf that up. Then had the remarkable thought that I could, alternatively, say NO CHOICE and let it go since it wasn't about me. And so I did. I even googled and found that I'd only saved 3 calories by that decision, but it felt good to work my resistance muscle as if I knew that that mattered.

Exercise was gym, CREDIT moi, with my larger dumbbells. I'm curious whether I'll be able to press them on Wednesday since I wasn't able for the last two Wednesdays. More stuff cleared; more stuff to the curb, to the boxes for Good Will, to the trash, and to boxes for storage. Continuing to find ignored corners of our house feels like the final judgement where I'm reviewing the sins of my entire life. I let go three jackets that no longer fit. I find it difficult to let go of expensive outdoor wear. Oh Well.

onebyone - Yay for the residency proposal all done. Ouch for out of paper - makes me dread the unpacking phase when I'm looking for the small amenities of life.

silverbirch - Waving back. Love the thought, "WeLeaveOnTheMorningTide"

Debbie (Lexxiss) - I've never had a marionberry - after reading on wiki, I'm drooling. Kudos for getting your DH and mom to get it out of your future.

Woodland - Kudos for writing it down and keeping yourself accountable. Feeling jealous, I've never seen 3 coyotes at once.

maryann - Yep, Kudos for avoiding junk food to deal with the feelings before the last week of school. [My thanks to your DH for watering my future walnuts; I'm addicted to those guys, even when I count them out as part of my breakfast.]

ChefJoona - Kudos for an on-plan taco lunch; a roasted squash taco would be a new treat for me - gotta look for that.

GardeningDeb - Ouch for the (slightly) disappointing scale reading, with Kudos for sticking to your plan to avoid the scale for a week. It's a great achievement, "pulled out of it in a few hours" - Kudos for that as well.

Readers - chapter 3
Get Ready to Lose

Before you start, however, I would like you to do the following 10 essential tasks.
task 10
Make Response Cards

Below are three sabotaging thoughts that most dieters have. I would like you to create the corresponding Response Cards so that you will have them on hand once you start Phase I.

sabotaging thought:

[I]This is too much work; I don't feel like learning all of these
skills. I don't feel like following my eating plan.
Once you accept that you need to practice every skill each day, and follow your eating plan (every meal and every snack) each day, you end the struggle and you increase the odds exponentially that you will lose excess weight and keep it off forever. Make this card:

I'm choosing to say NO CHOICE. If I want to lose
weight, I have to do what I need to do, not what
I feel like doing.

Judith S. Beck, Ph.D, The Complete Beck Diet for Life (Green book), pg 44.

05-31-2011, 07:40 AM
Good morning,

Positive food day yesterday. I spent an hour or so preparing food for the week. I have a big quinoa salad for dinners and fruits and veggies chopped for easy snacks and salads. Dinner was a picnic with a friend with healthy options. Exercise was a neighborhood walk with DF, and our new favorite lawn game. We went to a movie in the evening and DF and I split a child's size popcorn and didn't even finish it between the two of us.

I did not sleep well last night.... I started to feel a scratchy throat yesterday and through out the night it got worse...and I had a lot of stress related thoughts about work and the busy week ahead. I tossed and turned. Even if I develop a full blown cold I don't see any time for a sick day this week- blah! I will hope for restful evenings and nights.

onebyone I stew the rhubarb with just a couple table spoons of water to several cups of rhubarb. I also added some frozen raspberries. I used 1/4 of a cup of maple syrup to sweeten it. In total it made about 3-4 cups of stewed product.

Lexxiss I have not tried the Ezekial tortillas. I have seen the bread in local stores... I'll keep an eye out for the tortillas!

Woodland I am still really focusing on distinguishing "hunger" from "non-hunger/ cravings". I notice I am so much more mindful about what I eat when I focus on that skill.

BillBe Way to go with resisting the cashew! However small, it is still a big impact on keeping that resistance muscle strong!

Hi everyone else! Wishing you a good start to the week!

05-31-2011, 08:47 AM
GM and GD fellow Beckies!

I got a head cold this past weekend so I am dealing with that. The "benefit" is most of the cold medicine I take helps me sleep. However, we did do a B-B-Q outdoors yesterday for Memorial Day. I did brats (yes, the real deals!) and boneless, skinless chicken breasts. I made two cold side salads from my "Month of Meals"(from now refered to M.O.M.) diabetic cookbook; both were a hit and you wouldn't know they were low cal/low fat/no sugar! I made the potato salad again (this time I deviated and used lite ranch dressing instead of lite mayo, added dill weed and cut up pickles). The other salad was the cold broccoli one I mentioned before. It was a great way to get in my vegetables. DH liked both. Both would be "company-worthy" as well. For the past 16 months, I have treated myself to "healthier version" cookbooks, gardeningdeb. The old ones are shelved.

Today I am on the last Day(42) of the pink Beck book. I have found the past two weeks of Days to hold some real gems in terms of insights and "tools". For Reducing Stress, I made my own card of self-imposed thoughts to read a loud and review frequently. Dealing with a Plateau -I thought that was eye-opening since Dr. Beck defines both what a short term and a long term plateau are and then how to both interpret and deal with it. I found this information to be especially enlightening and empowering. Enriching Your Life-was something I had begun to embrace before picking up this book but it does remind us that using our unresolved weight issues as a reason to not live is just plain dumb!

So, now that I am at the end of this pink book, I feel more empowered than I have ever felt before. This time the feeling is not related to the early "honeymoon" phase of starting a new diet but it is linked to the fact that by confronting "misbeliefs" and "unrealistic" expectations, I can safely and reasonably lose weight. I won't panic if I gain a lb or two because I will know to go back to the definitions of short and long term plateaus, decide what it is and what the appropriate action I will take to move along. I won't see all or nothing regarding my past efforts and instead give myself credit for how far I have come, what health benefits I have already experienced and know that now I have the "tools", skills and insights to navigate the rest of the journey.

So, that is where I am at today. Depending on how I feel with my cold (which I am sure is a/c related since it has been mid to upper 90s and that has been running non-stop) will determine how active I am. Other than that, "business as usual".

05-31-2011, 09:44 AM
Coaches/Buddies, I am feeling frustrated this morning - like I will never get to a healthy weight. I started feeling hopeless about the situation, along with the enormous amount of house and research work I have to do. Overwhelmed I am and without any strong deadlines coming up, so that frustrates me that I am this anxious over nothing impending. I guess I’m just sick of the status quo. It seems like every week I decide I need to refocus on something before my face but never bring it clearly into view. Ugh!

I am running late this morning, as usual. I had a tremendous time turning off my mind last night and as a result slept for about six and one-half hours, but only felt like three - definitely not enough for me. After this, I am going to get some freshly made yogurt with strawberries and walk my Saint around the neighborhood.

I went to the Indy 500 this weekend. It was the first time for me since ~1992. I found it very enjoyable this time - in extreme opposition to my high school marching band experience. I am not the biggest fan of cars to begin with, so never intended to go again and witness humanity at its finest in the infield (think thousands of people drunk out of their mind in ninety degree heat). My husband’s boss sprung for employee tickets but found himself with a few extras. As a result, some of the spouses got to go too. Our tickets were on the inside, just twelve rows behind Simona de Silvestro’s pit. I watched her team struggle with trying to optimize her car over and over. She made pit stop after stop, until finally the team manager waved her out of the car. She was so devastated that her physical injury (burnt hands from earlier in the week) caused her to bump the wall and her team just couldn’t get the car to run optimally after that. Simona looked so sad to disappoint her team, so sad. In many ways I can identify with that crushing feeling of disappointing others, and it makes me just kind of stop inside, as if I’ve just gone through an adrenaline rushing experience and my body is trying to recover. They I pause, and look down at my body with all of its excess flesh, and the fear of my parents health strikes me. I feel doomed to their physical fate, my father’s massive heart attack last year, and my mother’s failing diabetic kidneys diagnosed only days ago. Then just quiet.

Today’s Essentials:
Weigh-in: +1 lbs.
Read Advantage Cards two times: once this morning
Read Response Cards at least two times: no
Ate slowly, sitting down, noticing every bite: no
Gave myself credit when I engaged in helpful eating behaviors: yes
Did spontaneous exercise: yes - lots of cleaning (but not enough at the same time)
Did planned exercise: no
Wrote out food plan for tomorrow: no
Tracked today’s food: no
Left food on my plate: no
Ate only to normal fullness: no
Identified and responded to a self-deluding thought: no

BillBlueEyes, great job with the heavy dumbbells. I am cheering you on for success on Wednesday.

ChefJoona, fantastic job for all of your food preparation yesterday. Sorry you shared my sleep woes and I hope you feel better soon.

PamatGA, your Memorial Day salads sound wonderful. Thanks for reminding me of what treasures are within Dr. Beck’s writing. I will review some of these lessons in the next twenty-four hours. You just made a big difference my outlook on the day and I am thankful to your for that.

05-31-2011, 09:55 AM
Hi coaches. Well I stepped off the wagon again in terms of drinking over the weekend. Now I don't feel like myself and the scale is up a pound. Why do I do that?! I'm trying not to dwell on it since I really didn't do much damage, kept my eating pretty much in check. But I'm still doing that pattern of getting the ball rolling and then derailing myself before I get to a good goal of 5 pounds lost. Admittedly I haven't been using the skills at all, i.e. the resistance muscle, reading my cards. Anyway, getting back on track today, and I think I need to decide about drinking. I'll check in later. Hope everyone is doing well :)

05-31-2011, 06:49 PM
Afternoon Coaches:
The school day is done: the 8th graders are sent home and I am still repeating my mantra "I am paid to be an adult. I am paid to be an adult." Rained out promotion practice and everyone was frustrated. Unfortunately, 13 yos express feeling in kickboxing and rudeness. HMMMM. Still , the day went better than I expected except for the last bit. I must remember the positive and let go of the rest. Day OP as was yesterday.
A little resistance technique until an early dinner will be just the ticket.

05-31-2011, 07:22 PM
Hi Beckies! :wave:

It's been a while since I've posted here. I've been off "lurking" on other threads... STILL haven't lost much. Down to 193 from 210 since January, BUT I feel great. Lots and lots of exercise has me more muscular than I've been in 20 or more years, and I'm feeling lean :rofl: (really, I am.) Dr. Beck's words of wisdom have stuck. This IS for life, and I know that eventually the weight will come off if I stay on plan. I'm expecting a huge swoosh soon!

FutureFitChic - it WILL work - hang in there!

Pramatga - did you get to Florida and see the shuttle take off? Hows the new home?

Shepardess - have you had the baby?

BillBe - Is the Green book better than the Pink book?

I've missed you guys!

05-31-2011, 10:39 PM
Hello Fellow Becker's:

I am on plan today and for that I am grateful.

Hopefully will be able to post this, our internet is really spotty today.


06-01-2011, 06:17 AM
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