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

05-01-2011, 07:18 AM
Welcome to the discussion group, support group, diet coach group, diet buddy group relating to the two books by Dr. Judith S. Beck:The Complete Beck Diet for Life ( the first bookThe Beck DIET solution: train your brain to think like a thin person. (

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

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

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

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

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

You can find the list of previous (or more current) monthly Beck threads here on 3 Fat Chicks via:

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

05-01-2011, 07:19 AM
Diet Coaches/Buddies - Finished replacing the inlet valve on our washing machine so that both hot and cold water come in. CREDIT moi for getting something done that was bugging DW. But had to go to the hardware store to find the right screws since the replacement piece required some improvising. Which required me to walk past a health store that was giving out FREE samples and, feeling in a snit about the repair, I waltzed in and sampled; Ouch for pretending that organic, healthy, gluten free samples are on my plan.

Walking included seeing my first Black and White Warblers of the year, CREDIT moi, and walking to have a plate of sashimi for dinner. I wish we remembered to go out for Japanese food more often.

Erika (eusebius) - I have no idea if shaking up the metabolism has roots in repeatable science, but it sure has roots in repeated testaments on 3FC forums, LOL. Yay for having "No Choice!" in your pocket for eating out. [Yep, I googled "Baroque-style violone" and that's what I saw and heard. I had no idea that it was an oldie.]

FutureFitChick - Congrats on getting through one more semester. LOL at 'said out loud "I want a cheeseburger" ' - that should startle any stranger walking by. Kudos for finding your way to release cravings.

Joy (gardenerjoy) - Thanks for the reminder, "I anticipate doing so for the rest of my life."

Debbie (Lexxiss) - Yay for doing well at Denny's - who'da thunk they'd have a veggie burger. LOL at their BBBLT - now that's a lot of bacon.

maryann - Such a powerful Advantage Card, "I'll progress spiritually by facing my fear." Love the thought of four wheeler therapy.

ChefJoona - In your situation it was important to see The William and Kate Wedding spectacular. Will your gown be similar to Kate's? And will your future Grand-Mother-in-Law lend you a tiara?

pamatga - Ouch for the continuing pain and sleep deprivation. Your garden sounds full and varied. I do love those sugar snaps.

Readers - chapter 3
Get Ready to Lose

Before you start, however, I would like you to do the following 10 essential tasks.
task 6
Make a Memory Box

You will soon start collecting memories of diet-related experiences that are particularly meaningful to you - experiences that have a positive emotional charge. For example, the first time you feel triumphant because you successfully rode out a craving, you'll write down the accomplishment on an index card and insert in into your Memory Box. Keep some blank cards in the box so they will be at hand when positive experiences occur. Or if you prefer, keep a Memory List at the back of your Diet Notebook.

Judith S. Beck, Ph.D, The Complete Beck Diet for Life (Green book), pg 38.

05-01-2011, 10:40 AM
Hi all,

Not much to say about yesterday. I exercised, and did ok with eating. I'm discouraged by my Sunday Morning weigh-in. I looked back at my weight-loss log and I have been hovering around the same weight for the last 2 and a half months. I thought adding in exercise would help jump start some more weight loss, but it hasn't. I'm not sure what to do. I don't know if I can really reduce my calories by much more and still function in my day. I'm going to try though. I just split my breakfast in half.

Today is going to be near 70 and very sunny. We are planning to take a drive to Stowe with some friends- hopefully we'll get some walking or hiking in while we're there.

Billbe Nope, my gown doesn't have much of a resembalance to Kate's, and no grandmother to lend me a tiara. I might wear a fascinator though!

Enjoy the rest of the weekend, all

05-01-2011, 12:08 PM
While volunteering in a community garden yesterday, I was complimented by a physical therapist on my form with a pitchfork. This morning, my glutes are a little sore, but my back doesn't hurt, so I know I did it right!

With a lot of gardening and some stretching, I met my exercise goal for April!

Day 16: Prevent Unplanned Eating
This is the NO CHOICE day. This has been my experience: "I have made some eating rules for myself that I rarely break. I don't even think much about it; I just follow them. I don't struggle, I don't feel conflicted, I don't feel deprived, and I don't end up eating food I'll be sorry about moments later."
For me, the most important rules were the ones I made for myself right at the beginning: "No eating in the car" and "No eating anything purchased from a gas station or drugstore." I've also had lots of mileage out of my emphasis on natural foods. It eliminates some foods that some people find helpful on a diet but, for me, it makes it easy to say NO CHOICE to lots of things that I used to find convenient to overeat.

WI: NAkgs, Exercise: +110* 1500/1500 minutes for April, Food: 90%op, Read my Advantages and Responses: yes

ChefJoona: how did you choose your goal weight? I originally had 150 as my goal weight because it was the middle of the normal BMI range. After losing 50 pounds to get to 190, I was feeling so much better that I couldn't believe that it was going to take 40 more pounds to be healthy. That's when I changed my goal to 170. Now that I'm close, I realize that I really would like to get down to 168 so that I am in the normal BMI range. I asked my doctor and he said that I should maintain at a weight that feels good to me and he didn't much care about the BMI number. I'm starting to set my goal Beck-style at losing 2 pounds and then reassessing.
There was some study released a couple of years ago that for women to lose weight, they need to exercise an hour a day. I've found that, for me, it's more like 40 to 50 minutes a day. Jillian is great because she gives me both cardio and strength training at the same time, but I have to do some walking on top of that to make the pounds come off.

05-01-2011, 02:43 PM
I went on a long hike yesterday (CREDIT), but today I am feeling overwhelmed and afraid to start a diet. I don't know what diet to choose - I'm leaning toward food journaling, but that hasn't worked for me in the past. I've looked into the metabolic miracle, but seems so complicated as does the glycemic index. Many sabotaging thoughts are happening.


oh, and my ticker is so wrong --- i'm up to 182.5 right now and very discouraged.

05-01-2011, 07:46 PM
grayhenry: do you want more suggestions for diets, or would that just confuse things more?

05-01-2011, 08:45 PM
Wow! Where is everyone? Well, welcome to yet another spring month everyone!

Needless to say, the chronic pain continues. Bedtime was at 5:30 am. One of the more annoying things that I am encountering now that I am ready to apply all of these Beck principles is that I am eating 1/2 of my daily calories during the first 6-7 hours of the day-between 1-7 am. I am very frustrated by this because it really pinches what else I can eat the remainder of yet another long day. I am holding tough with eating in my fruit and vegetable servings so now tonight I am having lots of cold vegetables and fruit for dinner. It's not a bad choice but my DH wanted a "regular meal"(read: meat, potato and vegetable) and I said go ahead without me.

It isn't about tolerating hunger as my pain meds are not working and I am eating as a distraction not because I am hungry but because temporarily it takes my mind off the fact that I have nerve and joint pain in both legs. When I finally do fall asleep I have been waking up with severe leg cramps that has my DH running and massaging my legs.

I'm logging all of this food (my credit) but the frustrating part is that I feel like my choice has been taken away from me as a result. I want to eat when I am hungry because I enjoy the food a lot more. It tastes better. Not when I feel like a zombie.

So, tonight if this continues, I am going to try something different andread from a book that we were studying in our Friday night Bible study this past winter--- "Praying the Psalms".

Today, DH was mopey. He said he doesn't see much of me. I'm asleep during the day when he is awake and awake when he is sleeping. We watered our garden, got the car washed and went grocery shopping. I was beaming when I left. Just looking at what I bought made me feel healthy. I want to rip into those fresh strawberries when I finish here but I think I will have an apple instead. Ripe fruit can become a "trigger" food if I am too hungry.

Here's to a great month of May, everyone! God bless.:hug:

05-01-2011, 09:16 PM
Hi, Coaches & Buddies.

Today was spent running around the house, yard, and the kitchen getting things cleaned up and cooking. I'm exhausted and eager to see how many calories I burnt.

We watched Black Swan last night. I think I'm going to have some weird images stuck in my head for a few days!

BillBlueEyes, too bad about those samples! I love Japanese food!

ChefJoona, keep it up! You'll get progress soon. Do you keep a food log?

GardenerJoy, great job with the physical exercise! I did some compost turning today, so we'll see if I can fit into the Proper Pitch-fork Users category tomorrow.

Grayhenry, great job on the exercise!

Lexxis, how exciting to have a new pup! Glad to read you are so close to your goal!!

Pamatga, I'm so sorry you are still struggling wi pain and sleeplessness. I hear you though!

05-01-2011, 11:44 PM
grayhenry: do you want more suggestions for diets, or would that just confuse things more?

Yes, I'll take some suggestions! I just don't know which to choose, so many seem very complicated and/or structured.


05-02-2011, 06:25 AM
Diet Coaches/Buddies - I had forgotten about an event I planned to attend so I had to conjure a suitable lunch from a bunch of snack foods laid out for a celebration; did OK with crackers and cheese for the lunch part, avoiding platters of cookies and big layer cakes - CREDIT moi. Did poorly with some dark chocolate covered roasted almonds dusted with sea salt - OUCH! What an addictive taste combination. I also had a Brazil Nut from the bowl of mixed nuts which I have infrequently and read that it contains some good stuff different from the other nuts. CREDIT moi for not over consuming the bowl of nuts.

Lots of good walking in the sunshine of May 1st, CREDIT moi - sunshine but still cool. The plants seem to believe it's Spring, but folks are still wearing jackets outdoors.

FutureFitChick - Yay for "running around" for exercise. That reminds me that I've always wished that all the treadmill hours weren't being wasted as heat - and recently read that some green gyms are running the lights and TV's from generators on the treadmills.

Joy (gardenerjoy) - Monster Kudos for the last four hours of exercise to make your April goal, "+125*" and "+110* 1500/1500 minutes for April." Good form with a pitchfork is a lifetime gift to your back.

ChefJoona - Yay for hiking about in the Green Mountains of Stowe Vermont - doesn't get better than that! Ouch for your frustration with your food plan. Are there any foods that you can substitute that have better filling/calories ratio? [Had to google "fascinator" - thanks for a new word.]

pamatga - Sounds good to me, "lots of cold vegetables and fruit for dinner." - Sending supportive thoughts as you continue to wrestle with the pain and sleeplessness.

Kris (grayhenry) - Ouch for that overwhelmed feeling that hangs over before starting. My take is that a simple diet has strong chances of lasting over time. My own plan is a hand rolled version of portion control since I don't do well with calorie counting and weighing over the long term, even though I spent zillions of hours studying calories and initially weighting foods to learn how small portions really are. Journaling seem like an indispensable tool - but not a diet itself. One idea is to choose your first week food plan so you can just start and then work toward some version of shifting of plans until you find your own. Good luck getting past the first step.

Readers - chapter 3
Get Ready to Lose

Before you start, however, I would like you to do the following 10 essential tasks.
task 6
Make a Memory Box
As you progress through Stage I and beyond, be on the lookout for these positive experiences:

When you get a compliment that is important to you

Judith S. Beck, Ph.D, The Complete Beck Diet for Life (Green book), pg 38.

05-02-2011, 08:20 AM
Good news to report this a.m. I made some sleep arrangements so that I could sleep alone so when I lay there, I can find a comfortable position even if it means spread eagle flat on my back. I slept better than the previous four nights since I wasn't up and down during the night so no night noshing. Posting in the morning is always a good sign. Thank you everyone for your kind well wishes. I would not wish this on my worst enemy. I awoke with a lower leg cramp so I will be returning to bed shortly but hearing the birds chirp on awakening is a nice sound.

Blood sugar 98 mg/dl. For me, that is as close to winning the lottery (still buy my ticket each week though) as I can get. Now, to keep it up.

Does anyone else have their cards memorized yet? I seem to. I was laying in bed ruminating what I had written over and over. Thinking about what Dr. Beck has said in these pages has illuminated my mind with so many thoughts about why this was the elusive and seemingly unattainable personal goal of mine (one of my reasons on my ARC card). Our minds are powerful and they can be ours best friend or worst enemy.

BBE good job on dodging food land mines. I had no idea that even 3 years after you have lost your weight you would still need to do all of this. It is a sobering thought for me and makes me realize why so many many people do not ever reach their weight lose goals or stay there. It is a daunting task not much different than training for an Ironman or climbing Mt. Everest. It reminds me to really get these principles down pat and engrained in my pysche since that will be the only way I return to the former thin self I was before 1982 (not surprisingly the year I married my former husband in what ended up being a horrible 15 year marriage).

Onebyone-so does this mean you will still be able to hold onto your tickets to see the space launch. It was scraped, wasn't it? I suppose all of this tornadic activity made the upper atmospheres unstable.
Gardernerjoy-I had no idea you had such a wonderful and ambitious goal this past month. I missed that piece of news somehow. How absolutely wonderful!
Chefjoona-another wonderful idea. Nothing more inspiring than your own backyard for reasons to get outside and move around.
Grayhenry -you're getting it. It may not feel like it, but you are. Keep the faith, sister.:hug:

To everyone else, have a great day.:hug:

05-02-2011, 09:26 AM
Good morning,

Trip to Stowe was canceled, so DFiance and I went out to a local park and took a walk along a bike path. We then played a somewhat active outdoor game. Eating was on plan.

gardnerjoy Yes, I picked my goal weight to be within my healthy BMI range. I've never talked to a doctor about my BMI, so I'm not sure what they would say. I have always had a pretty healthy diet, but actively exercising is something I have always struggled with. I don't know much about healthy exercise and what is considered a good amount for weight loss vs just health. Exercising for a full hour a day makes me incredibly anxious and resistant. Doing Jillian's workout is more exercise than I have done in a long time, but is it enough? You've got me thinking! In general I feel pretty good at this weight, but I'm struggling more with vanity. I want to look "better" than I think I do right now, and to fit into smaller sizes just to say I can.

I'm thinking about increasing my lean protein and cutting down further on carbs. I eat a lot of fruits and veggies.

Didn't sleep that well last night, so I'm grumpy this morning.

05-02-2011, 09:41 AM
Morning Coaches/Buddies!

The crazy week is over and I am tired and cranky. (Guess I'd rather be cranky than fat, though I feel like I'm still both right now, lol.) The gray rainy weather seems to be going on and on, which doesn't help much. I did lose 1.6 this week and made my 5% WW goal, but for some reason it isn't making me ecstatic ... of course I'm glad it went down ... maybe it's time to do some online yarn shopping :)

I need to accept these feelings as normal because I'm really resisting them at the moment. I can really see how the patterns of the past worked - I would resist negative emotions, try to stuff them down with food, wish against all reality that they would go away. Instead I have to go in there and experience them, which is unpleasant but beats the heck out of the alternative. Sigh. Hand me a shovel!

Today is Day 29 - Resist Food Pushers. That section is so well written. It really does matter so much more to us than it does to the pusher whether we eat or not. Hard to fathom when we're in the thick of the situation. Yay for response cards - I made a "NO THANKS" card (nicely matching the "NO CHOICE" card ... lol!)

BillBE - Ouch for the samples and almonds (ohh they sound good) but kudos for staying on your eating and exercise plans otherwise! I bet Black and White Warblers are gorgeous. I don't think they hang out up in the frozen north much. I love how your eating plan is "hand rolled" like good sushi, LOL.
ChefJoona - ((((Hugs))) - I feel your frustration. What is your calorie level right now? Maybe some calorie cycling might break the plateau (???) Frustrating times. Hang in there! I'm right there with you on the grumpiness!
gardenerjoy - WTG on meeting your exercise goal! Sounds like you have the NO CHOICE thing down.
Kris (grayhenry) - kudos for the long hike! Choosing a diet can indeed be complex. I tend to plump for the simplest thing I can find, like calorie counting or WW. But I know that one size does not fit all! Best wishes to you in finding a plan that works for you.
pamatga - sorry to hear that you're going through a rough patch with the pain meds and early-morning bedtimes. Hugs and prayers to you! Glad to hear that last night was better for you.
FutureFitChick - I bet you burned quite a few calories running around! I haven't seen Black Swan yet ... it's on my list.

Time to get the equally grumpy kid to school. Wishing everyone a less grumpy day!


Read ARC: yes
Sat down to eat: yes
Gave myself credit: yes
Walking: Spontaneous
Yoga: no

05-02-2011, 01:36 PM
I've decreased my exercise goal for May, not because I actually intend to exercise less. It's just that I'll be traveling twice, nine days total, during the month and I don't want to have to keep track of my exercise time on those trips -- but there will be plenty of walking involved.

Day 17: End Overeating
I've accomplished this, but not in the way prescribed. I still suck at noticing when I feel full -- but I am pretty good at estimating appropriate portion sizes and sticking to them. I have had good results in the last couple of weeks just by working more with my food journaling. I can learn from when I'm overfull to do better the next time, even if I don't seem to be able to react to the condition at the time it happens.

WI: NAkgs, Exercise: +0* 0/1200 minutes for May, Food: 90%op, Read my Advantages and Responses: yes

grayhenry: I gave you some suggestions of what has worked for me in the other thread you started.

ChefJoona: I think Jillian is a great approach to make you look better without necessarily seeing more results on the scale. You probably will see results with a measuring tape. I have some recommendations for other DVDs if you want to start adding some variety. Hugs for sleep-deprivation grumpiness.

FutureFitChick: love seeing you here!

05-02-2011, 04:31 PM
Monday, Lunchtime and back at school. I feel good that I re-discover (every week it seems) that I can do this job. The tough part is the slight blues that have been going on this year that it is the same old job and I don't make a difference. I respond with "Oh Well." I do what I can and don't walk to the counselor's offer to get some chocolate. Not OP Sunday and it didn't feel great. Today OP and determined to maek and entire day. top Priority.

Gardenerjoy and Chef Joona's topic of maintenance wieght is interesting. My BMI weight is normal. It seems easy to maintain under 155 but incredibly difficult to break into the 140s. Hmmmm. Do I really need to exercise an hour a day? If I do, It will have to be in summer when I have more time. I know I have said this before but I am thrilled with my new clothing size and my husband tells me I shouldn't lose anymore, that is is self defeating because I look great and I shouldn't get down on myself. But.... I will mediate on peaceful solutions this week.

05-02-2011, 05:38 PM
Hi, Coaches & Buddies.

Not sure if it is the cold weather or the gym, but my knees are screaming at me. Food has been ok so far today and I'm all planned for a healthy dinner.

BillBlueEyes, I'm sorry to hear about the rough day! Sunshine was great yesterday, wasn't it? We are gray and cold here today.

Pamatga, so glad to hear you finally slept well. Hope the trend continues tonight.

ChefJoona, I hope your day got brighter! Great job for an active date yesterday!

Eusebius, Great job on the 5% goal. I know what you mean though about not feeling excited about it. I always got stuck on how much further I had to go.

GardenerJoy, I really struggle with noticing fullness too. It is so hard for me to focus on food especially when I'm short on time.

Maryann, great job hanging in there after an off plan day yesterday.

05-02-2011, 06:44 PM
Hi Coaches!

The stress level and family disfunction has been increasing since we returned. In my heart I know it's not me, but my mom has a very effective way of convincing me otherwise. I'm on a minute to minute with food right now. I just want to "eat this" away, yet know food won't make it disappear. I made a super healthy choice for lunch when faced with the options as I waited for mom at an appt., yet I ate 2 cookies as I browsed through a thrift store. I'm home now and am committed to a healthy dinner. I think I'll dash to the library for a book I can take upstairs tonight. I'm emotionally exhausted….remembering, this too shall pass.

BillBlueEyes, ouch for choc. covered almonds...I ran into some yesterday, too. Yay for many other good food decisions, especially since you had "forgotten" the event.

FutureFitChick, I'm glad you're back. Those semesters sure seem to pass quickly. Sorry your knees are hurting. Yay! for healthy dinners!

maryann, good for you making OP a top priority today. I'll join you in the process.

gardenerjoy, I think it's wise decreasing your exercise goal, even though you know you'll still be plenty active while travelling.

Erika(eusebius), great that you were able to persist in your Beck skills during your crazy week and show a 1.6 pound loss!

ChefJoona, yay for a change in plan yesterday which had a healthy outcome. I think chances are great that you will see your measurements change without much weight change with your workouts. Perhaps you could make yourself a card which would recognize your exercise achievement.

pamatga, I'm happy to hear that you were willing to make some changes in the sleeping arrangements so you could be more comfortable. I have some of my cards memorized….and you are right, our minds are very powerful.

ETA-no unplanned eating this afternoon, dinner in the oven and I brought home 7 or 8 books; vegetarian cooking, health oriented and two short novels. That should get me through the evening! *credit* for willingness to stick to my plan.

05-03-2011, 06:17 AM
Diet Coaches/Buddies - I nibbled throughout an evening where we sat at the table with food. Ouch. I've done this before. I'm working to make the change so that the food isn't sitting in front of us all evening, since every tiny emotion of the meeting finds my fingers on some food item - usually a healthy one, but a food item nevertheless. Ouch again.

Did my gym, CREDIT moi, despite being very squeezed in time. I remembered that when I skip a session, I fall backwards in what I'm able to do and it feels like forever to catch up again.

Erika (eusebius) - Congrats on making your WW 5% goal. Yay for "I'd rather be cranky than fat."

FutureFitChick - Ouch for screaming knees - hope they get back on the program. Kudos for planning a healthy dinner.

Joy (gardenerjoy) - I know this one, "I still suck at noticing when I feel full." - I think my full sensor is broken.

Debbie (Lexxiss) - Yay for "7 or 8 books; . . . That should get me through the evening! The library addiction is a healthy one - and we're not allowed to eat in our local library!

maryann - Kudos for the determination, "make an entire day. top Priority."

ChefJoona - Ouch for "grumpy" - but Yay for "lot of fruits and veggies."

pamatga - Yay for sleep. Yay for winning the blood sugar lottery. Interesting question: during my first year of following Beck, I could recite my ARC from memory - can't now. Think that means I'd better start reading it more often. Think I'll go post two more Advantages in chinakat's thread before I even post this.

Readers - chapter 3
Get Ready to Lose

Before you start, however, I would like you to do the following 10 essential tasks.
task 6
Make a Memory Box
As you progress through Stage I and beyond, be on the lookout for these positive experiences:

When you get really good about mastering a skill (for example, once you make yourself eat everything sitting down for several days in a row)

Judith S. Beck, Ph.D, The Complete Beck Diet for Life (Green book), pg 38.

05-03-2011, 06:44 AM
I had two good hours of sleep. DH has agreed to sleep in another room so I can toss and turn freely. OY!

However, this is what I am going to do that is different from now. I have a new plan (thanks to some of the suggestions in the Beck Diet Solution book). I have decided that when I am up in the middle of the night, I am at a very low ebb mentally and physically, neither of which are condusive to great decision making so I am going to acknowledge that for now this is what it is and I have to deal with it in the best possible way.

So, I am going to allow myself a snack that is half of the calories of my breakfast. I am also going to make sure that includes a tall glass of water and a food that takes some time to eat; ie, grapes. I am going to avoid soft foods(mostly grains) because I have noticed that I can eat more calories of those and still not feel as satisifed. I also brought reading material into a room where I have a wing backed recliner so I can elevate the painful area and still feel relatively comfortable.

Since applying Beck principles to my food plan, I notice that I am a very intuitive eater. I may say I am going to plan to eat a bacon n egg breakfast muffin but when the time actually comes cold cereal and a banana sound more appealing so that is what I eat. This is still within her exercise on Day 15-Monitor your Eating since it shows a client making a plan and then crossing off what she did/didn't eat or what she added to her plan.

Again, expanding on this same theme for Day 16-Unplanned Eating, my schedule including meal time is very "last minute". I seem to be okay with this most of the time. It doesn't rattle me like I thought it might. So, I made up another rule: when I make a last minute change in meal plans (usually to go out to eat if we are out for something else and want to fit meal time in as well), I am going to automatically go directly to the salad section on any given menu and that is what I will order first. No Choice. If it isn't enough to eat and I leave feeling hungry, in 3-4 hours (as Dr. Beck recommends) I can have a snack.

I applied this last night when we were caught in traffic after I went to an eye doctor's appointment and decided that we would eat out rather than go home, prepare a meal that might take more hours to make and then eat which would have brought it too close to my DH bedtime.

To make sure that I stretched my meal out while DH was eating his I: cut up my spinach salad into smaller and smaller pieces, I drank more unsweetened iced tea, I asked for a take home container, I ate ice chips. I also took advantage of the fact that I have TMJ and chewing harder-to-chew foods wears me out physically and that causes me to stop eating. I am going to make this work in my favor from now on.:D

Day 17-End Overeating I agree with Dr. Beck that most overweight people do not have a good grasp on what being "too full" and "overeating" are. I had to return to calorie counting and measuring all of my foods a year ago so that I could start working on this aspect of my problem with foods. Let's say I now know what "normal fullness" is[Day 18-Define Full] and I do practice it 75% of the time but it is the 25% of the time that is keeping me stalled in my weight lose efforts so I am going to strive for 95% of the time.

Day 19-Stop Fooling Yourself I am so glad that she included this because it really is the case of the "Emperor's New Clothes" when it comes to dieters, weight and food. We think we are just nibbling. We think we are just having one little bite. We think we really didn't eat that much or that many calories. Even salads look so innocently low calorie. NOT!

This is why I am deliberately "accepting" the fact that when I am up during the middle of the night that I need a plan of action for those times when I am at my mental lowness (no comments please:D). As it says in the book, pg.162 "Calories do count, no matter when, where or why you eat it." By squarely facing my/our food decisions and if we choose to eat more food than our diet program calls for, do it deliberately and consciously rather than under false pretenses. I've embraced this long ago but every time I see this in print, I re-claim this kernel of truth.

Beckies, I am obese because whether I like it or not, I made choices that supported being obese. It goes without saying, that if I truly desire to be thin as I once was, then I will need to make choices that support that. No fooling! "Oh, what tangled webs we weave, when we plot to deceive..."

That is where I am at today. Have a good one!:hug:

05-03-2011, 07:49 AM
Thank you for all the support...
I'm having a hard time for multiple reasons. I'm putting a lot of pressure on myself regarding different things and its causing me a lot of stress. I've been awake since 4am feeling anxious and frustrated. Weight loss and exercise is just one piece of it. I need to figure out ways to help myself relax. Jillian has been good for me, but I think there is an intensity about it that isn't good. I am really judging myself. I think I need to lighten up and focus on getting exercise by walking and hiking. I also need to continue to cut sugar out of my diet. It seems to sneak in there at night especially.

pamatga Can you share that reading about patience again? I think that would be helpful for me.

Hoping I can refocus on having an ok day at work.

05-03-2011, 09:22 AM
Morning Coaches/Buddies!

I think I'm going to the doctor today to try and increase my antidepressant dose. It was decreased a few months ago and I just think it's not doing the trick. The fact that Stephen Harper just got a majority government is also not doing much for my mood!! Sigh ... However, our social democrats (NDP) have formed the official opposition, so that tells me something too.

I'm excited because today is the first day of a course I'm taking (conference calls) on our relationship to money and why we always feel like we never have enough! It's geared to spiritually-based small business and creative people. I think I will learn a whole lot from it.

Today is Day 30 - Stay in Control when Eating Out. I eat out all the time so I think I'm putting this into practice, pretty much. If I overate every time I ate out, I'd really be in trouble. I think if the book were revised I'd want Dr Beck to include the idea of checking nutritional facts online before heading to the restaurant. I find this extremely helpful.

gardenerjoy - love seeing your consistent exercise stats each day! Inspiring!
maryann - (((Hugs))) for job blues and kudos for avoiding chocolate as a solution!
FutureFitChick - great job with food planning! Hope your knees feel better today.
Debbie (Lexxiss) - I can relate to the family dysfunction. Books and getting some solitude definitely will help!! Well done sticking to your plan in the midst of it all.
BillBE - ouch on nibblies at a meeting ... that is a tough situation. Kudos for getting your gym session in!
pamatga - Sounds like a great plan for combating nighttime hunger. Personally I think it's fine to be a bit flexible with your eating plan as long as you're staying within your limits and substituting healthy foods, as you're doing.
ChefJoona - (((Hugs))) Be gentle with yourself! I have very mixed feelings about Jillian and the whole Biggest Loser franchise. I really think that sometimes the unrealistic exercise routines and weight loss that we see on that show (and that Jillian tries to evoke in her DVDs) can actually backfire on us.

Happy Tuesday all!

Read ARC: yes
Sat down to eat: yes
Gave myself credit: yes
Walking: Spontaneous
Yoga: no

05-03-2011, 10:19 AM
I'm starting a photography class today. One of my original Advantages was to be able to get on the ground for photographs and get back up! Done!

Day 18: Change Your Definition of Full
I've successfully done this over the last 20 months!

WI: NAkgs, Exercise: +60* 60/1200 minutes for May, Food: 90%op, Read my Advantages and Responses: yes

ChefJoona: if you have Netflix, you might try streaming 10 Minute Target Toning for Beginners. I believe it's also available on DVD. Unlike Jillian, it is only strength training (not aerobic), but the whole feel is much more gentle and affirming. There are five 10-minute segments and they really do work well doing one segment a day, but you can also combine two or more. It works well in conjunction with walking and hiking.

05-03-2011, 11:55 AM
Coaches/Buddies So after the first few days of free fall, the Slimfast thing didn't work out. I actually gained weight. Not sure how that was possible, but it happened. I also managed to injure/aggravate my knee again, and now it hurts to walk, drive, sit, and climbing stairs is just not good.

So I'm sulking. Something must be done, but I sure haven't gotten my head around it yet. In the meantime, after a bender, I'm back to logging my food, and doing my best. And I'm seeing my doctor in about an hour to see if I can get the knee thing figured out. I guess those are two positive steps.


05-03-2011, 12:57 PM
Hi Beck folks - I haven't run away. Just not in a good place for posting.I am suffering from depression. I did see my therapist last week and felt better for a day or two.

My foot/ankle had not hurt for five monthes... I got a good report and exray from the surgeon. I could walk around the room on my tip toes, etc. I am fitted for the new brace.. and my foot/ankle now hurts like the dickens. I don't know what to think or do. I can't face all this again. It's just too much emotional up and down. Hopefully, the brace will take care of it now. The past couple of days I could hardly get out of bed but, I did. I dislike my family doctor... but, do not have the engergy at this point to look for a new one. In the middle of all this health stuff. I do have a list, however.

I feel totally out of loop in life. I don't work any more. I've been trying to read alot of power of positive thinking thinhgs and feel like a hippocrate, because it isn't working for me all the time. I am trying to act like it does. Actually, sometimes it gets me through the day.

I can't take any more of these up and down emotions.

My food is terrible. I am putting on weight. There is not enough chocolate that can make me feel better... I keep trying with the chocolate. No

All weekend long I wanted to cry... I feel a little better today.

Thanks for listening. I commend all you folks that are working the Beck. It does work! Anyone else strugglilng like me.... hang in there and keep planning for a good day.

05-03-2011, 08:11 PM
Hi Coaches!

I'm really trying for a good day today. I didn't log my food yesterday, but I did weigh myself. Today I have done both and have resisted the old donuts from the Sr. Center...actually I took one was bad and in the past I have eaten it, but I said no choice today. Dinner is planned and healthy and I will retreat to my reading room after dinner.

BillBlueEyes, ouch for finding your fingers on the food last night. Yay for awareness and Yay for keeping up at the gym. I'm just starting to watch the Celtics game. Wishing them :goodluck:

pamatga, it's great that you have really thought through your nights and your food. It really makes sense. Kudos, too, for such insight as you work through the days.

ChefJoona, it's great that you are really analyzing your feelings regarding your intensity of exercise. Lightening up and focusing on walking and hiking sounds sensible.

Erika (eusebius), perhaps Dr. Beck will see your suggestion and include it in her next book. I find it such a helpful tool.

gardenerjoy, kudos for living one of your original Advantages as you start a photography class. I can get up now, too, but couldn't at my HW.

AnneWonders, great that you're back logging your food. It is a positive step. I had slacked off, and have restarted, too. I hope your knee gets figured out.

Beverlyjoy, I am sending tender thoughts your way today. I'm glad you have seen your therapist, and that you have a list. Two important steps. PS-miss you lots when you're not here.

05-03-2011, 10:21 PM
Hello Coaches

We got home from our Grand Tour of Florida at 9:15pm Sunday night. I got out of the car, carried my suitcase and a bag or two to the front door, put them down and then wrenched my back. OMG. It hurt so bad. Can you believe it? I had to miss my potter's guild meeting, the meeting for orientation and everything cause I could hardly walk. I dragged myself out to the polling station at 9m with DH when I realized with horror that I may not get my vote in! That was too upsetting so we go to the polling station where we had to sit and fill out forms as we aren't on the voter's list here cause we just moved, my face must have registered extreme pain as I sat down cause the registrar looked panicked as she watched me. For all my effort and my first stab at "stategic voting" none of it went like I wanted it. I shudder at the the thought of a Harper majority for the next 4 years. My only consolation is I am ready for these 4 years to be horrible as he dismantles decades of social support.

Oh Well.

We were having our Dinner with a Astronaut on launch day when he asked for the status of the launch. That was when the whole room of 100+ went AWWWWWW no launch. A man at our table said he went 7x to the next launch before he actually saw the launch. Well, for us this was it. We were disappointed but not devastated. After all the heater of a hydraulic fuel line was on the blink. That's why the launch was delayed. The astronaut told us it would mean the shuttle would be without steering when it re-enters the atmoshere. Yikes. Good reason to call it off. I do own a superbly ironic t-shirt: "I Was There" in big letters with an image of the shuttle on the launch pad.I've been enjoying wearing it.

Anyway the back is better tonight. I'm glad to be posting again. Tomorrow I will weigh in.

05-04-2011, 07:50 AM
Diet Coaches/Buddies - My walk, CREDIT moi, yesterday became short when I spotted a friend coaching soccer and I stopped to watch, mesmerized by a field of middle-school girls being serious athletes for seconds at a time then devolving into giggling little girls in between. Exercise this morning was putting 12 boxes and things on the porch for the charity pick up and 7 boxes to the basement for the duration. We continue to sort, pack, and give. As we progress it gets harder for me because we're parting with things that are good quality but just not needed by us anymore. I even resisted DW giving away the angle food cake pan, "Why would I bake an angle food cake when I can buy one for $2 and we haven't had one in years?"

Eating was OP, CREDTI moi. The scale this morning forgave me the 3 pound penalty for tamari at the Japanese restaurant.

maryblu - Waving. Congrats for the first no-hitter of the season.

onebyone - Yay for a positive Florida vacation, with its "I Was There" t-shirt despite the painful lack of seeing the Space Shuttle launch. Kudos for making the effort to vote; we next door will be watching what this change means.

Anne (AnneWonders) - Ouch for a hurting knee on an active athlete. Hoping the doctor figures out the magic brace or exercise to get it under control.

Erika (eusebius) - Interesting to pursue our lust for more, more, more. I find myself shocked at how much stuff we own just because our house has space to store it.

Joy (gardenerjoy) - Yay for the flexible photographer.

Beverlyjoy - Ouch for the roller coaster foot and roller coaster emotions that go with it. Celebrating that positive thinking "sometimes gets me through the day." You've gone through impossible stuff before; you'll make it through this.

Debbie (Lexxiss) - Yay for stopping after one bite of an "old donut." There is no worse pound of fat on our bodies than one from mediocre food. [Ouch that the Celtics fell to Miami last night.]

ChefJoona - Good luck finding your path away from the pressure. Perhaps it's helpful to remember that you will have approximately one billion less people watching your upcoming wedding than did Kate Middleton, LOL.

pamatga - Kudos for making a plan for the current reality of your night time wakefulness. I think planning is most difficult when life isn't going as we wish.

Readers - chapter 3
Get Ready to Lose

Before you start, however, I would like you to do the following 10 essential tasks.
task 6
Make a Memory Box
As you progress through Stage I and beyond, be on the lookout for these positive experiences:

When you are so glad you resisted eating unplanned food

Judith S. Beck, Ph.D, The Complete Beck Diet for Life (Green book), pg 38.

05-04-2011, 07:55 AM
Thank you for the continued support. I too think my depression is rearing its head. Seems a common theme amongst us. It comes and goes for me, and as of late I have been pretty in control of it, but it still gets me down. I am trying to focus on the things I can control in my life and have a positive perspective on the things I can't. I am trying to focus on the activities I have going on as a way to fight the urge of curling up into a ball. The work week is easier for me as I have a lot to focus on. The weekends are harder.
Hugs Eusebius, Beverly and all around! :grouphug:

I read from the Green book on Monday and that got me thinking about two skills I have NOT been practicing... Differenciating between hunger and non-hunger and hunger is not an emergency. I decided to committ to practicing them yesterday. I realized how much of what I think is hunger is not. Around the times I normally snack between or after meals I noticed sensations... really paying attention to them helped me to see that they were not hunger, but cravings. I then refocused on knowing I had another planned time to eat a full meal and went along with my day without eating. Credit! This even worked at my hardest time in the day... after dinner. I will continue to practice these skills!

Today at work we are celebrating the interns who have been with our team this year, as they are about to graduate. I made a light angel food cake with fresh berries and I cut the slices small. I plan to have some. I will challenge myself not to indulge in the other offerings.

gardnerjoy Thank you for the suggestions on the videos... I will add them to my Netflix.
Annewonders Best of luck getting care for your knee!
Lexxiss Credit for throwing away the donut- not an easy task!
onebyone welcome home! Lol for the T-shirt :)

05-04-2011, 07:57 AM
Billbe Yes... thankfully our wedding won't be the spectacle of the Royals!!

05-04-2011, 09:39 AM
Hi Coaches

I got the scale out and stepped on it 4x. The results were: 291, 286, 288, 289.

Well all I can say is I am definitely above 285 which is not great at all. And I can also say I need a new scale... or maybe I just need new batteries? probably a new scale as it rattled around the long drive to here when I moved and I recall trying to weigh in during my first week and the numbers were whacked out then.

If someone were to ask me how I feel, as in which of those numbers do I think I am, I'd say 291 and MORE. I am super puffy this morning, even TOM puffy. That would really really .... be irritating.

Foodwise I'm about ready to focus in on my food again as well as get going on some exercise. Key West, with its 90F + humidity temps made me feel every extra pound i am carrying. It didn't feel good.

Better go. I'll check in with personals later.

05-04-2011, 11:54 AM
They changed my favorite salad at the place we eat when we're at the Missouri Botanical Garden (often once a week, occasionally twice). Now, the chicken is fried instead of grilled. Sigh. Fortunately, they have added a pick two option and some new sandwiches. I guess my new favorite meal will be a 1/2 vegetable panini with a salad.

Day 19: Stop Fooling Yourself. Some of these are insidious, aren't they? I'm not sure I will ever cease to be susceptible to:

Everyone else is eating it
I'll eat it only this one time
I'm upset, and I just don't care
...among others. Fortunately, this journey requires persistence, not perfection.

WI: NAkgs, Exercise: +60* 120/1200 minutes for May, Food: 80%op, Read my Advantages and Responses: yes

onebyone: glad to have you home and here. I've been fretting over your missing the space shuttle launch, but I'm glad you managed to enjoy your Grand Tour of Florida anyway. Sending healing energies for your back.

Hugs to ChefJoona, BeverlyJoy, Lexxiss, AnneWonders, eusebius and everyone else who is struggling right now.

05-04-2011, 01:40 PM
Beautiful Morning, my students are testing right now so it is uncharacteristically quiet. I feel peaceful today. Much better than the anxiety I had yesterday. The end of school brings lots of duties and I always feel like I should be doing more or better. Working through the feelings last nite I realized that I discount the extra I do on a daily basis than wonder why I am tired. It is a no win situation because I never feel enough. Just for today, I will be enough. I will practice moderation, try hard but also relax at times. I will enjoy the moment and the kids. Yesterday I veered off plan at teacher appreciation but credit for getting back on track, exercising, and losing a little weight this morning.
Big News: My juicer came yesterday. Yeah! An extravagance but this shiny Omega can juice anything - including greens. I am determined to up DH, DS consumption of vegis and, for myself, sneek in even more vegis. It really is a miracle. I tried apple/carrot and it was fantastic. I used the pulp to make bread this morning. I am thinking these last five pounds will be about incorporating even more vegis into my life and that dreaded one hour a day exercise gardenerjoy was talking about.
I hear those of you struglling with depression. You know it has been a battle for me. Beverley Joy, Eusibius, And everybody, you are not alone.

BBE and Lexxis: Nice choice on bake goods. They are my nemesis.

05-04-2011, 04:19 PM
I'll do personals first since I haven't in a few days.

Maryann - I hear great things about juicing. However, I prefer the whole fruit or vegetables because of the chew factor. Do you miss that?
onebyone-we all felt disappointed for you about the launch. I told my DH that you were going to attend and that this was a big deal for you so I knew you would be disappointed. Get a new scales. You will be glad that you did. I bought a digital WW one in November after wrestling with an on again off again balance scale for months. It gave me a false sense that I was doing better than I was. I ended up weighing 25 lbs MORE but after the initial shock, I knew that the truth was better than "fooling myself"--see Day 19 (powerful stuff). Now, when I weigh, I know that is the "truth". Carrying around all the extra weight is really hard on our bodies. Your back. My knees and hip. It's all the same.
Chefjoona look for a PM I sent your way. There is the entire poem "Patient Trust".
eusebius I too love to eat out. Some of the food plans tell you to avoid doing that but this is my take. It is a pleasurable activity that when done with thought and care you can still enjoy. I have multiple shortcuts on my computer from favorite local restaurants that I study, decide ahead of time what I can eat then I go ahead and enjoy myself. I have literally brought a napkin scribbled with my meal to buffet places. Last weekend after planting our garden, my DH and I even went to McDonalds: he had a chocolate shake (he still walks 30+ miles a week) and I the fruit n yogurt parfait. It was satisfying and felt triumphant that I could stay OP even there.

Please share with us anything you wish regarding your spiritual class regarding money and "stuff". As I have said before, when I decided to make my stuff fit my present physical environment I had to make some tough choices but now "I own my stuff, it doesn't own me". And, what I now see around me as I look around my home are things that give me pleasure and satisfaction. I don't think I could have said that before when I didn't even know half of what was in my storage unit. After all, if I hadn't a need for something in several months, then how important is it to me; I mean, really!

BBE-listen to your DW. In fact, she might be nominated "designated Chuck It" person in your household. Lots of wisdom there. Sounds to me you are having some difficulty "letting go". Maybe, you need to have a "goodbying" ceremony.
gardenerjoy---I remember how I felt laying down after losing the first 25 lbs, my girls weren't in my chin! Getting down on the ground is fantastic. Please share with us a photo or two in your avatar after you have taken your class. As they say here on 3FC, definitely a NSV (non scale victory).
beverlyjoy-have you tried alternative healing methods? Could you benefit from accupuncture or reflexology? My adult son swears by accupuncture for his chronic back problems (he fell on a slippery floor when he was a teen). My sister's traditional insurance even paid for it for her back. I am with you regarding pain. It takes everything I can do to get through the nights. I am going through a real rough patch although last night I did meet some other co-sufferers and we played cards online until 5 am.

Now, me. I watched 2 episodes of "Addicted to Food" on the OWN channel last night. After I watched "Biggest Loser". I don't know if I mentioned that I have a membership to BLC online site. I agree with what all you are saying. It is an extreme fitness regimen for extremely obese people. They are coming to that program with some life threatening health issues. However, a lot of people get mesmerized by the dramatic weight lose. They do work out 6-8 hours a day, supposedly. I mentioned "Addicted to Food" first because one of the bulimics on there is an exercise addict. I used to be one. I would exercise 2-4 hours a day in 1992-1998. My therapist, at the time, demanded I stop it because it was interfering with me dealing with some emotional issues. Avoidance is avoidance.

I follow the "Biggest Loser" food plan. The closer I follow it the better results I get. For example, I haven't had any added sugar whatsoever since last Friday. I am losing an average of .6 lb per day. Last summer when I was following it to the letter, I dropped 25 lbs in 5 weeks. Let's see how I do now.
Jillian was on Jay Leno (which I rarely watch) and she admitted that if people eat a clean food plan they really don't need to exercise that much. I am hoping she is correct because as much as I would love to "shred", I simply can not. I'm praying fervently for surgery for my joints. Last night, when I leaned over to load the dishwasher my knees locks, sending shooting pain up through my thighs. I keep my cane by my bedside. I have barely been able to move around even when I am awake. Now, I know what **** must be like.

I do not like the competitiveness of the show although it is neat to watch people who didn't believe in themselves start to see themselves in a different way. I feel like I am really finding renewed confidence going through this Beck book. I really am. I feel like her voice is coming through the words telling me I can do this. I really can.

For example, Day 20-Get on Track, which I did last night, is a perfect case in point. Well, since I joined this group back in February that has been my "story"--on again, off again. Pounds lost, pounds regained. Yes, there was depression fueling some of it. I felt like I was in such a mental fog. Now, that spring is here and I am not dealing with S.A.D.D., I want to get a good plan in place while I am feeling stronger.

However, as I have gone through the past 5-6 days in that book, making my Response Cards, rereading my cards, I have really felt like I have been given hope again that this is doable. I feel comforted by what she is saying. I made 3 Response Cards alone for Day 20 because, quite frankly, I needed to.

Card 1-Get Back OP Now!
Card 2-Draw a Symbolic Line!
Card 3-Learn From Your Mistake!

Now, I have other lines on those cards but these are in dark black ink, larger and highlighted with yellow marker. I am actually pretty good about getting back on track BUT I am really tired of not drawing that line and allowing myself too many times to eat off my food plan, which has seemed to evolve on its own. I did one full month in April of eating 3-4 servings fruits and 4-6 servings of vegetables and, guess what, I am really liking this "new way" of conscious, deliberate eating. I want to continue to eat this way. Just recently, I have also decided to go "no sugar". NO CHOICE! Which I think will really help me do that too. I noticed that when I had eaten frosted shredded wheat cereal I just couldn't stop eating at 1 cup. I went back for a second small bowl.

Benefits: zero physical cravings--a few mental "lite" ones but relatively easy to ignore. Blood glucose readings 2 hours after eating -104 mg/dl. Even better! When I went to my follow up eye appointment to check on my new contacs this is what my eye doctor said: I have the vision of a 40 year old. I will be 58 in July. I told him, you know I am almost 60. He said Yes I know but my vision has improved! I can see 20/20 with my contacs in. I was having blurred vision 15 months ago because of my elevated blood glucose. My Dad has macular degeneration. No cure but you can prevent it by ....drum roll, eating dark vegetables! What is macular degeneration? You get a dark black spot in the center of your vision. All you have to see is your peripheral vision. I love to see the world around me. My eyes are worth this!

05-04-2011, 10:40 PM
Aakkk - I lost my post. (I usually write in word perfect)

Hi... today was better. I am grateful. I wrote down all I ate and kept track of my exchanges.

Thanks so much for your support.

05-04-2011, 10:55 PM
Hi Coaches!

I moved through many stresses today and managed to stay OP by remembering I HAD to say NO CHOICE. A long story, but I visited my father and grandmothers grave sites today...unmarked and not spoken about for years. I discussed w/mom yesterday and she put me off...again. I decided today, that I was grown up and didn't need permission to contact public works and ask them to measure and mark. It was one of those days where I just knew that if I strayed from my plan it would be with a gusto that would eradicate lots and lots of hard work. *credit* Today I recognized the perfect setup for unplanned eating....usually I just snap and start eating before I can even think it through. Exercise was hauling recycle, yard work and cemetery walking. Oh, and dinner was a from scratch Sweet Potato, Lentil and Spinach Curry. It was most excellent and a real reward for making it through this day unscathed.

BillBlueEyes, yay for OP eating on a day where one could easily "justify" unplanned eating. I am amazed at the scope of your sort and pack.

onebyone, it was fun to hear about your trip, especially dinner with the astronaut! It's great that you're ready to focus on your food again. Sending you supportive thoughts.

ChefJoona, great insight regarding hunger VS non-hunger. *credit* for using that insight to get through your hardest time of day.

gardenerjoy, Day 19, Stop Fooling Yourself...I agree, some of the thoughts are insidious. I think my craziest is "one bite won't matter." The problem with me is that one bite almost always leads to many more. BTW-your new fav meal sounds yum!

maryann, yay for a new juicer! I juiced for years until I got my vita mix-now I Apple carrot was always my fav!

pamatga, your statement, "I knew that the truth was better than "fooling myself" was so powerful. Yeah, nothing to change it. *credit* for moving on in a positive way. I also wrote down "avoidance is avoidance." I relate, it seems that in my life avoidance just helps the dysfunction to shift.

ETA-Beverlyjoy, we crossposted...thanks for checking in and reporting a much better day today. I think "rain or shine" posting is really helpful.

Keep on truckin' everyone. We have the tools and we can do this!

05-05-2011, 07:18 AM
Did I beat BBE in posting first thing today? Briefly, I did Day 21-Weigh on the Scale I have lost 4 lbs since last Friday when I re-committed my weight lose efforts with Beck which I now call my "Beck Plus Diet".

I would like to say that things are better or , at least, different but they are not. I do appreciate your positive feedback on how I am handling being up like a vampire (or 3rd shift worker) and some sleeping during the day. I was so frustrated last night around 9 pm that I just whimpered to my DH. "I just want this to stop, God". My stomach hurt from taking so much medicine. The dark circles under my eyes even alarmed me when I caught a glimpse of myself in the mirror. I couldn't even really cry although I felt a lot of emotion welled up in my throat. All I can say is right now I feel in a really weird place. I am eating when I should be sleeping and, well, then eating a lot of raw fruits n vegetables for what should be dinner time so I can stay within my calorie range.

I took a bold step and ordered my first 5 lb lose pair of shoes. Although I have lost 4 lbs by the time the shoes arrive here, I should have lost the other 1 lb. A very pretty dressier sandal, Jones New York leather upper wedge heeled, from DSW site. I was actually nervous (me nervous shopping?) because I knew how special these shoes would be. They will always signify a mini goal met. I was actually overwhelmed with the choice of what one pair would stand out for me to choose. Then, thinking, what pair will I choose next 5 lbs.

Did anyone else do this 5 lb reward task? How did it make you feel? I feel honored, responsible for my own decisions and determined to not regain. What do you do if you regain? Put the reward back?

I did 2 Response Cards for weighing in. I do weigh with the correct mindset as Dr. Beck mentioned. I see it as one more piece of information that tells me how I am working my "program". There are only 3 things that make me regain previous weight lose: 1) I ate too many calories 2) TOM 3) increased sodium.

The more I read this book the more I am determined to do this. Dr. Beck has definitely given me my belief back.

I read what you wrote. I will comment tomorrow. Love and peace:hug:

P.S. That is a heart -shaped potato. I found that picture on a public photography website.

05-05-2011, 07:41 AM
Diet Coaches/Buddies - I have contracted the movers to take our furniture away for the three months of the renovation. CREDIT moi for doing the necessary. Makes it ever more real. Eating was OP, CREDIT moi - one more dinner made from the Easter ham; I love, love, love leftover ham eaten with too much Trader Joe's coarse ground mustard.

Did gym, CREDIT moi, trying again to work with dumbbells heavier than I've ever lifted before, and, again, not being able to but pleased that I'm willing to try. A nice guy volunteered to spot for me when I suggested he watch his feet since I was likely to drop them.

onebyone - Yep, sounds like your mental health needs a new scale.

Joy (gardenerjoy) - This is the one that tries to sneak under my radar: "I'm upset, and I just don't care."

Beverlyjoy - Sending supportive thoughts as well as empathy for the lost post. I just had two computer crashes and I typing fast as I can to get out for a 7am bird walk.

Debbie (Lexxiss) - Kudos for working past your mother's resistance to the gravesites.

maryann - Yay for a juicer to sneak veggies into the unwary, LOL. Kudos for "I will practice moderation."

ChefJoona - Kudos for focusing on the basic Beck skills.

pamatga - Your plan, "no sugar". NO CHOICE! seems like a good path.

Readers - chapter 3
Get Ready to Lose

Before you start, however, I would like you to do the following 10 essential tasks.
task 6
Make a Memory Box
As you progress through Stage I and beyond, be on the lookout for these positive experiences:

When you suddenly notice you are rarely experiencing cravings

Judith S. Beck, Ph.D, The Complete Beck Diet for Life (Green book), pg 38.

05-05-2011, 07:54 AM
Yesterday was filled with landmines...on the road during lunch time... work celebration when I returned to the office, candy bowl sitting next to my desk.... invitation to join friends at a new restaurant for Restaurant week (try a place for a reduced price- I think BillBE has talked about the one in Boston).
I fared pretty well. Had two jelly beans from the candy bowl, planned out what I had at the work celebration and the restaurant. Not a day to lose weight, but not to gain it either.

Tonight I am having dinner at my parent's. I don't know what they'll be serving, but I know it will have healthy enough choices to make it a good meal. Food is planned and packed for the rest of the day.

pamatga Thank you for the PM poem! I will say I am not a very spiritual person, but those words are very helpful to me right now. Interesting about what Jillian Michael's said on Leno... I have never actually seen an episode of Biggest Loser, but she is a drill sargent in the Shred DVD! I haven't done the tape since Monday and I still ache in my quads.

Thinking of you all! :hug:

05-05-2011, 09:32 AM
Morning Coaches/Buddies!

I had a Very Bad Day on Tuesday and Wednesday was just a little better. I have my new dosage of antidepressants now and I am hopeful that things are stabilizing, but eating was just not good. I am OK now and plan to stay OP today.

I know I'm quite behind with personals and I apologize. I will try to get back to them tomorrow. Depression really bites. It has run in my family for generations in various forms and I'm just grateful that the medications have improved so much since I was first diagnosed in the mid-90s. I know I'm not alone in this group and I send (((hugs))) of solidarity to everyone else who is suffering.

I have kept up with my Beck reading and am on Day 32 - Prepare for Travel. I'm not travelling anywhere until July but will reread this before I go. Excellent suggestions.

Feliz Cinco de Mayo :)

05-05-2011, 09:53 AM
Hello friends:

I have been on a downward spiral virtually all of April. The month consisted of: eating, not exercising, eating, sabotoging thoughts such as "I can't do this, I give up" dominating my thinking, eating, stress, eating and very painful ankles and feet.

I now weigh more than I did 18 months ago when I started. It is very hard not to give up. However reality is that if I don't lose weight, at my age of 49, with a horrible family history of strokes, cancer, heart attacks I am going to have an increasingly terrible time health wise. I feel terrible. The only thing that is going to help the ankle and foot pain, caused by arthritis, is to lose weight.

So here I am. I know what to do- plann, post, exercise, stay positive, read the cards. I have devised a new eating plan based on the Beck green book and am going to aim for 1600 calories a day and see if I can stablalize there. I packed lunch for today and planned dinner. The only thing is to just do it.

Thanks to you for listening.

05-05-2011, 11:01 AM
One of my new Advantages cards says "I want to wake up each day hungry and energetic." I've been allowing myself, every couple of weeks, one slice of pizza from Whole Foods. But, I wake up the next day feeling bloated and disgusting. I find it very difficult to give up treats that my brain has determined is reasonable in moderation even when my body is saying it's not. It's not fair! But I'm giving it up anyway. I deserve to feel better than this in the morning.

Day 20: Get Back on Track
This is the one where we learn that one bad choice is not to be used as an excuse for eating whatever I want for the rest of the day (or week, or month). "It's destructive to continue to eat in an unplanned way for the rest of the day just because you ate something that wasn't on your food plan."
Was it in the green book or somewhere else that I read the traffic light analogy? If I were given a ticket for running a red light, would I say "well, I've blown it, I might was well run every red light on the way home" ? Of course, not. I would be careful at red lights on the way home and for many weeks into the future. It makes no more sense to eat in an out of control way in response to one slip. That analogy cured me of this problem.

WI: NAkgs, Exercise: +90* 210/1200 minutes for May, Food: 90%op, Read my Advantages and Responses: yes

05-05-2011, 06:21 PM
Hey all,

Checking in. I found a diet buddy! My best friend since kindergarten who now lives in a different city, but we are supporting each other via email. We have a weekly weigh-in and we post our food journals. Talk about being accountable!

I haven't exercised - love to walk outdoors, but the weather here has been nothing but nasty. I have been very good with eating healthy and watching portions and have dropped 1.5 of that regained weight. So although my ticker is still not accurate, I am only .5 lbs. over what it says I am.


05-05-2011, 08:48 PM
Hi Coaches

I am full of self-recrimination tonight. In Ottawa, right now, the reception for the City Hall art show that has my giant print in it is happening. I got a letter from my city councillor in the mail yesterday congratulating me on my accomplishment. The mayor and all the mucky-mucks are there right now not to mention the other artists. And I am not there. I am so bummed.

So, this back pain kept me away.

Yesterday, after a good day, I went out driving for 2 hours and walking around for 2 hours, made dinner, picked up DH and then watched tv and all of a sudden the back just went back to hurting a lot like it was the first night I hurt it. Not sure what I did. I guess I overdid it. Anyway there was no way I could go to Ottawa today for the reception.

I tell you what I am honestly thinking:

if you weren't so fat your back wouldn't have been hurt and you would have been at the reception. This is your fault for not losing weight. This is the price you are paying. Have you learned your lesson yet?

Lying on the couch, with it being hard to even turn onto my side, I had the thoughts of gee... could the paramedics lift me out of here if I got worse? And the mechanics of getting up when you are heavy are something else.

I used to suffer from anxiety and panic attacks when I was younger. I was agoraphobic for a while. I remember how much every little victory, every day I went out, every time I stayed in a line up at a store without running out, every time I got thrrugh the panic on a bus, how much every little victory meant to me. Eventually I got to speaking in public, doing art shows internationally and all that. Small steps lead to big changes. Consistency and time are all you need. Stick to the plan as DH reminds me all the time. It occurs to me that I need to apply that same resolution, that same determination and gut level NO! I REFUSE TO LIVE LIKE THIS! energy to where I am at today. I deserve more than a bad back and a life spent worrying about hurting myself because I won't look after myself. Hello?
Not being able to go to my opening tonight may have been the wake up call
that really truly wakes me up.

Thanks for reading coaches.

05-05-2011, 10:05 PM
Hi everyone:

onebyone- let's go baby!!!!

I am very grateful today that I stayed on plan. I needed this day!!

Credit today for:

-packing lunch
-weighing in
-doing weights
-checking in with my coaches
-planning tomorrow and packing up lunch
-eating healthy and on plan- breakfast (egg whites and cheese), snack (yogurt and strawberries), lunch (tuna sandwich and big salad), and dinner (hamburger on a whole wheat bun and veggies). Snack tonight will be a bit of cereal.

Hope everyone has a great day tomorrow.


05-05-2011, 10:27 PM
Hi Coaches!

My food was planned and I stayed with my plan.*credit* No major temptations today. Exercise was weeding at my moms and disassembling a four poster bed, hauling it down a circular staircase and into our car and then back out again and up another set of stairs. Mental exercise was planning the big clean out of my Grandmothers house next week in time for the community yard sale.

BillBlueEyes, what, exactly, does the 3 month renovation entail? We have several of those just waiting for the right time. You've got me thinking about the ham in my freezer but I'm trying to stay low sodium this week.

pamtanga, *credit* for staying with your plan when you are in so much pain. I'm remembering when I hurt so bad and I just kept remembering that every 5# I could lose would take so much more stress off my joints. I thought I would need so much surgery and miraculously, dropping the weight was enough. I did not do the 5# reward, specifically, but I do tend to reward myself in consistent ways just reminding myself it's a big deal to maintain my losses so far. I did regain about 10# between Oct and Feb. On Feb 18 I said NO CHOICE it has to come off, and it has. I would suggest not putting a reward back but just to remain vigilant. It is there that the commitment to take it off and keep it off is found.

ChefJoona, a day of maintenance when there are so many food activites sounds just fine. Two jelly beans is a big deal!

Erika(eusebius), credit for getting right back on track. I noted the capitalization, Very Bad Day. I hope your new medication helps.

CeeJay, good to see you. 300 was the line in the sand for me. (my scale stopped being accurate at 275). I wish I would have had the support of 3FC to take off the first 50. It would have been much easier if I could (and would have) checked in every day. In retrospect, I think the checking in has been the single most important change for me. For me, it means the bad days don't turn into weeks. I send you strength for your journey. ETA-Yay for an OP day!

gardenerjoy, kudos for accepting that the Whole Foods pizza is no longer in your repertoire. It's not in mine, either. Fortunately there are so many super healthy choices available.

Kris(greyhenry), great that you persisted in finding a great friend to share coaching with. Yay for eating healthy, too.

onebyone, :hug: you have proven that you can persist to victory in many other aspects of your life. I think you have hit your "own nail" on the head, stating "Small steps lead to big changes. Consistency and time are all you need."

05-06-2011, 01:23 AM
I have a plan for tomorrow.
I've committed it to someone so I am accountable.
The most important part of this to me is the willingness to
a) make a plan and b) follow it. For the next week this is my only goal.

Thanks coaches for giving me hope.

05-06-2011, 05:59 AM
Diet Coaches/Buddies - Food was OP; CREDIT moi. My evening snack of yellow mango was especially sweet.

Walked (CREDIT moi) to get a haircut despite the threat of rain. It was about the right time instead of my normal way-overdue. It felt good to get trimmed instead of salvaged. I'm working on spontaneous exercise by putting things away immediately instead of stacking them by the stairs for the next time I'm going up anyway.

onebyone - It breaks my heart that you missed the big reception. Kudos for responding with determination to stick to your path with, "Small steps lead to big changes. Consistency and time are all you need."

Erika (eusebius) - Yay for "plan to stay OP today" - every day is a new day.

CeeJay - Terrific condensation of the books, "I know what to do- plan, post, exercise, stay positive, read the cards." Good start with "packed lunch for today and planned dinner."

Joy (gardenerjoy) - Ouch for your body's rejection of Whole Foods single slice pizza. Kudos for recognizing, "I deserve to feel better than this in the morning" and taking action to get there.

Debbie (Lexxiss) - Moving that four poster bed sounds like a lot of exercise. [Renovation plans started as a little refresh on the interior painting, which quickly included repairing some cracked walls and missing insulation, and then escalated to include a new kitchen and bath. So what's so terrible about an avocado green toilet?]

ChefJoona - Kudos for only two jelly beans - I've had none and I've had several fists full, but I've never had two before, LOL. Yay for a new restaurant to exercise making good choices.

pamatga - Congrats on those 4 pounds gone using your "Beck Plus Diet." Sending supportive thoughts to find your way out of your "really weird place." May the new pair of shoes shock your system into a good place.

Kris (grayhenry) - Kudos for persistence in finding yourself a real-life Diet Buddy. And Congrats on that 1.5 pounds gone.

Readers - chapter 3
Get Ready to Lose

Before you start, however, I would like you to do the following 10 essential tasks.
task 6
Make a Memory Box
As you progress through Stage I and beyond, be on the lookout for these positive experiences:

When you feel proud of yourself for getting right back on track after making a mistake
When you realize you are not worried that others are judging you because of your weight
When you are happy about an improvement in your health due to weight loss

Judith S. Beck, Ph.D, The Complete Beck Diet for Life (Green book), pg 38.

05-06-2011, 07:57 AM
Grrr! I accidently just lost my post!

On plan eating yesterday... mid week weigh-in shows loss of 1lb since Sunday, but still in the same 2lb range its been since late February.

Continuing to focus on determining hunger and non-hunger and reminding myself- hunger is not an emergency! Even if I do feel hunger I can survive until my next planned meal/ snack!!!!!

Hugs to all struggling... :dust: for getting back and staying on track!

Food is packed and planned for today. Planning for a walk/hike tonight and/or tomorrow depending on weather.

05-06-2011, 02:58 PM
Day 21: Get Ready to Weigh In
Already? I have to say this foray through the Beck book seems to be going more quickly than the other times I've tried. Which is good -- maybe that means I will actually finish it this time. I still think it's funny that the green book advocates daily weigh-ins while this one pushes for weekly. Knowing myself, weekly weigh-ins would be disastrous. I would eat too little prior to weigh-ins and too much after, which would wreck my consistency. I'm better off with daily weigh-ins or no weigh-ins at all. I guess I'll go back to daily now that I feel a little stronger in my skills.

WI: NAkgs, Exercise: +30* 240/1200 minutes for May, Food: 80%op, Read my Advantages and Responses: yes

05-06-2011, 03:47 PM
Gardenerjoy Here on 3FC there is a daily weigh in in the 100 lbs to lose group. I joined it for 6 weeks. The people over there were very helpful in me going over my food plans to see where I needed some "tweaking". It didn't take long for me to realize that all the eating out in restaurants with the added sodium was stalling my weight lose efforts. It was so frustrating but I do now weigh every day. I still eat out often but my choices are a lot different now from that time period.

I have finished 7 complete days on what I will refer to (from now on) my "Beck Plus Diet". It is the Beck principles/techniques plus my Biggest Loser food plan. I did not exercise this past week. I have lost 6.2 lbs. the first week. I bought my first pair of shoes.

Last night, as I was reading out loud my cards to my DH, I realized that I wanted to "tweak" some of the cards so that is what I did. My ARC now has the first 6 reasons to lose weight are all (not surprisingly) health-related.
I made a card called "House Rules": 3-4 servings fruit/4-6 servings vegetables, 64-80 oz H2O, get to bed before 1 a.m. when possible, if up during the night I will now eat low calorie/low sodium popcorn (I discovered it takes me 1 hour to eat one bag and there are only 240 calories), be on the alert for any food that "triggers" a desire to eat "seconds", remove from "said" food plan until further notice, practice eating (even) slower by choosing foods that take a lot of effort to chew like raw hard vegetables, grapes, apples. Chewing takes longer so my appestat has time to register full and it cuts into "overeating mode" since it takes longer to finish the first serving.

After a week(s) of not knowing when I was going to be able to sleep, for how long, etc. it made it almost impossible to pre-plan my next day's meals and even eat them. Since I have been faithful in logging my food I eat daily for months I decided this is where I will depart from Dr. Beck's recommendation. However, I am going to continue to measure my foods (been doing that a long time) and eat one serving at a time (again if I am eating those foods above then that takes care of a lot of these issues with feeling full, overeating, etc).

"No Choice" means for me only fresh fruit as dessert (this worked well for me in the past and I have now returned to it), no C foods (chocolate, candy, cookies, crackers,cake, etc) until a much later date and time (TBD then) and following my "House Rules" 100%. If faced with a change in meal plans (which I actually handle mentally well), I will always choose a salad, soup, hot beverage or water to have first (depending on choices available), then I will choose my entree. I am also going to bring "chew" foods in plastic bags with me in case the situation doesn't even have the above choices available. Glucose tablets will be with me for emergency situations.

I slept in two shifts but I was able to get through part of the night without "distraction eating" so I actually could have an early breakfast at 6 a.m. with DH before returning to bed for additional zzzzs. If I have a decent weekend, I am going to start doing some of the new work out dvds.

What I have discovered is that the kinds of foods I am surrounded by in my home makes a huge difference in how well I stay on plan. Again, eating healthy removes 99% of the desire for the wrong kinds of foods and the desire to "snack".

Have a great day, everyone!:hug:

05-06-2011, 05:28 PM
Good Afternoon Coaches

I've been 100% on plan and I am 50% through my plan for the day.

I planned to get out and walk if I felt up to it and I just got back.
I took a 5 minute walk (total minutes) to the newspaper box on the corner by the bus stop. I didn't know I could get a real newspaper, (well sort of real--it's not a great local paper) from that spot too. Next time I'll bring my change to buy one. This time I got the free one. Anyway, point is I took a walk. CREDIT.
The back pain was there, but it's changed. A bit sharp in the lower left back/buttock/hip area and it's also radiating down the left thigh and the calf.
Oh Well. I am up and moving around. Yay. And I haven't taken any pain meds today so I am grateful for that.

I've also committed to drinking my "pooh bear" carafe full of water daily. I did this yesterday. CREDIT. It was left here by the previous tenant. I am fond of it. I don't know how much it holds exactly but if you make a frozen juice it fits it perfectly, however much liquid that is.

I checked in here with my coaches CREDIT and have checked in with my personal diet buddy CREDIT.

I changed my avatar to an image of my artwork taken by a friend at the opening last night. Each of the squares on the sheet of paper are approx. 4" x 4". They are all linoleum block prints--the images were carved using sharp tools into 4" x 4" pieces of linoleum then the blocks were all arranged on three 2' x 2' pieces of masonite. I tacked them down and then my teacher and I laid out the giant 7' x 5' sheet of rice paper over the inked blocks and we gingerly pressed them onto the inked up blocks. The prints were made by pressing the paper against the inky blocks with our hands and then rubbing the paper firmly against the inked block with a wooden spoon.
One by one.
Row by row.
It took 3 hours from start to finish, and then I made one more.
The City did a great job framing it. It would have been IMPOSSIBLE to deal with. It's very fragile. I contacted the man in charge of the artwork for the city to thank him for the nice framing job and to explain my absence and got a great email back. He gave me his personal tips on how to deal with a bad back (ie. he understood my absence. yay.) Then he told me that a man who attends all the city art acquisition shows commented that my work was a "seminal piece" in the City of Ottawa's collection. I am so grateful to have heard this. Apparently I am featured in the catalogue as well! I'll attach a larger image so if you want to see it you can.

I so need to get back to work coaches.

Thanks for reading.

05-06-2011, 09:15 PM
A friend of mine told me about the Beck Diet Solution and I just recently purchased the book. I started reading and am going to give it my best to try to get my foods, eating in control and drop all the extra pounds. I have been on a diet forever but never seem to get there. Not sure if I am in the right place but am looking forward to working on the steps in the book.


05-06-2011, 10:58 PM
I've been in Louisville, KY, visiting with my family for about a week. It was only supposed to be a week, but faced with my mom's depression, I've added another two weeks on to my stay. That was a hard decision, and I went through some emotional ups and downs making it and accepting being here. One of the main reasons I'm staying is that Mom will be out of town for four days next week, which will be just the sort of dissertation solitude I need.


* working out 6 times last week
* working out four times this week, including a lower body strength training session that kicked my butt (literally!)
* filling the fridge here with healthy food options
* making post-it affirmations to stick next to my bed
* searching the house for a scale (no luck yet)
* making a realistic dissertation schedule and goals
* writing in my journal every morning

Needs work:

* portion control
* emotional / thoughtless snacking
* sneak-eating while standing in kitchen
* coming here
* writing down a food plan

I've decided to make my posts here shorter, and completely about food and exercise.

Sending supportive energy to all your parts of the world! :hug:

05-06-2011, 10:59 PM
WELCOME, GardeningDeb!!! No matter what, we're always here.

05-07-2011, 12:26 AM
Hi Coaches!

This morning I didn't feel well but I persisted since I was meeting mom for a luncheon with her social group.
~An estactic experience at Whole Foods which included spectacular produce, my new favorite balsamic vinegar and bedding plants everywhere. I looked at the fresh AK king salmon($30/#) and felt blessed to have an ample supply in my freezer. It was early and samples were sparse.
~practicing my skills at lunch; eating 1/2 my lunch and leaving a bite of dessert and all the whipped cream.
~being selective about my food choices this evening while still not feeling good; having a piece of rye toast and a measured bowl of Spec. K.
Exercise was 4 hours of organizing which included BBE's recipe for spontaneous stairclimbing. My RT is 38 stairsx20 at 7800 ft altitude; the same staircase I used to struggle to get up once. *credit* for healthy decisions and awareness of areas where I have room for improvement.

Deb(GardeningDeb), :welcome2: to our Beck thread. I think you are in the right place to work on getting your eating in control and drop the extra pounds.

BillBlueEyes, I tried your spontaneous exercise on my stairs today. Kudos for continually reminding yourself to get that little extra movement in. Thx for explanation...I was having a hard time figuring out how painting turned into moving furniture into storage. What "style" is your home considered? I think the AVO toilet would look just awful in our Victorian….but then we recently took the orange carpet out of the kitchen which was there when my folks bought it in 1973.

ChefJoona, I think it's great that you are continuing to focus on your hunger/non hunger. Keep working on it and it will become more natural.

gardenerjoy, before Beck, my weighing was sporadic and now I step on every day. Re: the book going quicker-you're half way through!

pamatga, I love your "house rules" and no choice listing of the C foods and made note!

onebyone, Kudos for an OP day which included movement! BTW-I was really intrigued with your artwork. I even transferred it to my photo program hoping I could see it in more detail; to no avail.

MaryContrary, thanks for checking in with your coaches. Best wishes as you stay in KY for an extended visit and continue to work on both dissertation and Beck/food skills.

05-07-2011, 06:07 AM
:welcome: gardeningdeb-yup you finally found us! We are so glad to have you join us. This is a great bunch of dieters, some of us, like Marycontrary, are trying to literally work their butts off (yea, Mary). I swear I am that salmon, Lexxiss, you have in your freezer. I am always posting when every one else is sleeping. Can you believe we used to get a huge salmon (head and tail intact) for $5 12 years ago? What has happened to the prices? Now, we try to eat that every Friday but, man, I have to add a lot more "sides" because now one serving is $10 (on a good day). Have you tried cooking it on a cedar plank in the oven? We started doing that and the fish is so moist and really tasty.(PS pre moisten the wood or it will burn-then you might have smoked salmon:D-unintentionally).

Credit moi: after announcing here "publicly" I am getting rid of C foods (chocolate, including dark, candies, cookies, chips, crackers, cake) I stumbled upon 6 marshmallows in the back of the cupboard that is designated for baking (which I won't be doing any of for quite some time) and I tossed them in the garbage but under a tray of raw chicken drippings. I knew that I could risk salmonella poisoning if I tried to retrieve them later. How's that for determination? I thought about them later and realized I have put "my hand to the plow" and there is definitely no looking back.

It was a good thing that it was Day 22 and "Oh Well". Oh, boy, is more like it. I was very hungry almost right after eating dinner last night. I made some Thai Jasmine rice which I know is a departure from brown rice but I just love that it tastes like buttered popcorn (the movie variety) but OMG I could have eaten the plate beneath it. White stuff is lethal for me. TG I had made only enough for my alloted portions so I couldn't go back for more. It's long cooking rice too so it would have taken another 25-30 minutes to even cook up some more. I am taking that under advisement as this point. This will probably have to go on my list of "trigger" foods, which keeps growing, and join those marshmallows.

I kept drinking non-caloric liquids all night trying to stay "full" and kept myself busy with doing my Beck reading. The timing of this day was perfect. I think between "No Choice" and "Oh well" both are so crucial for successful weight lose and then maintenance. You draw the line and then as much as you want to cross it, you say "No Choice" then beat down the sabotaging thoughts with a good dose of "Oh Wells". I see a "War of the Roses" in my near future.

When I think of how many times I have gone on a diet, gone off a diet, over and over again, I know I've lost the same 30-50 lbs in the past 4 years. Time to rid myself of the "Evil Monkey" in my closet. I'm on my diet until I am a normal weight. You heard it first, fellow Beckies. No C foods and No Feeling Sorry for Myself. Quitting is for quitters.

I have to do "Oh Wells" in other areas of my life and I have more or less to get through some very tough times like what you are facing Marycontrary, with your Mom. I had to deal with family members as Mom was dying back in 2008. It was a tough time but we can get through these times. My heart is with you during this difficult time.

Great Onebyone that you are really getting into the swing of things.
Lexxiss you are my secret (not any more:D) hero. I doubt whether that stair exercise will hold you down for long. You were meant to climb and reach higher and higher.

Slept better. Thank you all for your love and concern. It is felt. :hug: I have to apply "Oh Well" to the fact that I can't get my much-needed surgery because I don't have health insurance. DH and I are praying he gets rehired or I win the lottery so I can have those surgeries done this summer. I am willing to storm Heaven to get this prayer request answered.

GL BBE with the renovation. My ex and I renovated an 1880 Queen Anne in the early 90s. I have lots of stories but suffice to say watch "Money Pit"(it's an old movie but if you can find it-you'll get what I am saying). Let's hope your "stories" will be good ones. I decided to do a historical restoration instead of a modern day renovation and all I can is "Oh, MY!:dizzy:

Have a blessed day all!:hug:

05-07-2011, 07:56 AM
:welcome: GardeningDeb :welcome:

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

05-07-2011, 08:04 AM
Diet Coaches/Buddies - Food was OP or less, CREDIT moi. I got reminded why my stable-sized DW is able to eat a serving of nuts every day as her afternoon snack as well as larger portions at dinner than I have - she's a gardener and when the sun is out occasionally skips lunch because she just doesn't think about it. How can one not think about lunch? Talk about a mixed marriage. Oh, Well. My de-cluttering was to take on the stack of stuff around the stereo components as well as to remove all the extra wiring. Dark corners hide sins of many years. I found old motivational cassettes sent by enthusiastic relatives from decades ago. Good Will will be so happy.

Did gym, CREDIT moi. I could feel it in my bones before I left home that I wouldn't be able to do as well with the weights - and I wasn't. Maybe the muscles needed a rest or maybe the neurons were sabotaging. Oh, well.

onebyone - Congrats for contacting the man in charge of the city's art work - you've got good business/networking instincts.

Joy (gardenerjoy) - I'm with you on the daily weigh-in's. I need to see enough numbers to be able to ignore the fluctuations. I'd hate to live an entire week with a 3 pound sodium hit after a restaurant meal.

Debbie (Lexxiss) - Balsamic vinegar is just the best stuff ever - I've never tried the Whole Foods version, I'll have to do that. Kudos for a lot of steps - at altitude no less!! Just think how well your lungs will perform when you come down to sea level. [Our house is a mansard roof Victorian. And yes, the avocado green toilet clashes, LOL.]

MaryContrary - Congrats for making that hard decision to stay a few extra weeks. It's neat that your dissertation followed you there so you can work in the calm.

ChefJoona - Oh Yes, "Even if I do feel hunger I can survive until my next planned meal/ snack!!!!!" Hope the weather holds up for your walk.

pamatga - Good reminder for us all here, "the kinds of foods I am surrounded by in my home makes a huge difference in how well I stay on plan." Yay for, "I am getting rid of C foods (chocolate, including dark, candies, cookies, chips, crackers, cake)." [Ouch for the reminder that a renovation is a money pit.]

GardeningDeb - Yep, you're in the right place for starting out on the Beck steps. Jump right in - there are no rules or required formats to post. Don't try to do personals right away, you'll know when that seems like a good idea, and even then, I suggest you start out with only one or two. Personal responses seems intimidating at first.

Are you doing the pink book or the green book? Good plan, "try to get my foods, eating in control" - your body will do its part by taking care of the weight. Glad you found us.

Readers - chapter 3
Get Ready to Lose

Before you start, however, I would like you to do the following 10 essential tasks.
task 6
Make a Memory Box
As you progress through Stage I and beyond, be on the lookout for these positive experiences:

When you notice how much easier it is to perform a physical task
When you stay in control of your eating at a restaurant or social event
When you get on the scale and see a number you haven't seen in a long time

Judith S. Beck, Ph.D, The Complete Beck Diet for Life (Green book), pg 39.

05-07-2011, 09:05 AM
Good Morning Coaches

It's a bright, sunny Saturday out there. Coolish but it's not even 8am so I am sure the air will warm up a bit before the sun sets. DH and I have a nice day planned. We're checking out the local farmers' markets to see what they are like. I am going there wondering if there is a local market that would be good for me to sell my artwork at. So many mega-houses here which means there are many mega-walls that need something to brighten them up.

Of course, going to the market means a minefield of goodies. I have already committed my day's food to my personal diet coach credit and have decided to allow myself today ONE treat only from a market, eaten at the market or in the car, but not allowed to bring any MORE into the house. No treats in the house. I can't deal with that. I will encourage myself to purchase good protein, veggies, bread and maybe even salad dressing, in anticiation of salads this coming week (!).

Yesterday I followed my foodplan credit and I drank my Pooh Bear carafe full of water credit and I did my planned exercise credit. I took my first real step AWAY from this sore back and leg and feeling miserable and lost toward clarity and hope and joy again. credit

I also woke up happy. Just following a plan can make me happy. Yay for that.

Exercise today will be walking at the markets and the art store and the comic book shops.

BTW if you or those around you are interested in comics, today is FREE COMIC BOOK DAY. It's a worldwide event and yes, comic book shops are giving away free comic books to help hook new readers and to bring back readers who have left comics. Here's a link about that will help you find the comic book shop near you. (

05-07-2011, 09:51 AM
Good morning,

Yesterday I had a real sucess... at the end of the day several co-workers invited me to join them for a walk to Ben and Jerry's for a cone and I was able to refuse! It felt amazing to be able to say no and feel really postive about the decision- not resentful or cheated.

I enjoyed a planned dinner out to celebrate a friend who is graduating from the same Master's program I did. I met her when she was just a prospective student interviewing for the program and now she's completed it! I mindfully indulged.

Today DF and I will go for a walk and the sun is shining! We thought we would be getting another rainy day.

Tonight is a Mother's Day celebration. DF's parents will be coming up to my parent's house and my sister's in-laws will join us. We're having grilled chicken and salad and I am bringing a quinoa salad so I know I will be able to make a healthy meal out of it.

onebyone Enjoy the farmer's markets! I am excited for my town's to start soon.

Billbe Right there with you... I am mistified by people who forget/ don't think about eating! Perhaps they are just more aware of the real hunger vs. nonhunger.
Pamatga Great move with the marshmallows! I took some motivation from that and just threw out some angel food cake I had leftover from a work celebration earlier this week. Congrats on the loss and the celebratory shoes!
Lexxiss Yay for an "estactic experience at Whole Foods"! Healthy food can bring us more joy than unhealthy food!
MaryContrary Lots of credits! Hugs for you as you care for your mom and yourself.
gardnerjoy I started off with weekly weigh-ins, then moved to twice a week, and I'm now thinking of daily weigh-ins. I think it will hold me more accountable.
Welcome GardeningDeb!!! I look forward to getting to know you!

Heading out to spend time with my sister and niece!!

05-07-2011, 10:45 AM
Good Morning!!

Yesterday I was 100% on plan. So grateful that I have found the strength to start again.

Lexxiss- credit for staying on plan. What you said to pamtanga was really motivating for me- about being in pain and knowing that every 5 pounds would make a difference on the stress on your joints.

onebyone-I would also like to see your art bigger so I can see the detail. Huge credit for your onplan day. I know exactly how important getting through the first day is.

BillBlueEyes-laughed at your description of getting salvaged at hairdresser. Had to take my DH in for a mowdown on top of his head yesterday.

ChefJoona-yay for onplan eating and for a pound gone. Major credit for turning down ice cream.

gardenerjoy-I agree about the benefits of daily weigh ins. This taught me that pretty big fluctuations happen. When I weighed weekly I would be crushed about nonmovement of the numbers.

pamatga- 6.2 pounds in a week is amazing. Congratulations. Glad you acknowledged the accomplishment with a treat.

GardeningDeb- welcome to you.

MaryContrary-sending you warm thoughts as you help your mom.

Have a great day everyone. I am feeling so happy that I am back on track, that the sun is shining and the birds are singing, that I am lucky enough to be on my way to see Elton John tonight, that I have a DH who loves me no matter what, and that my kitchen renos are almost done!!


05-07-2011, 03:44 PM
Good Morning,
I am on my way out the door to Tahoe for Mother's Day. Just my two boys and me. It will be lovely. Third day of juicing and I am excited at the prospect. When they say it cleans you system, they mean it. Whoa. I wasn't hungry the rest of the day. One glass a day and then my regular zone meals is my plan. That way I will keep blood sugar constant and fiber - although this juicer is a "masticator" and allegedly retains much of the fiber. I love eating fruit and vegis but I always have a hard time getting all the greens in. Late - more this week.
Hello to all.

05-07-2011, 07:25 PM
My weigh-in was disappointing -- the same weight that scared me into not weighing for a month, about 4 pounds higher than my lowest weight. I know I've been following my plan well for the last month, so it's obvious that what I'm following is a maintenance plan not a weight loss plan.

I moved my ticker up from 176 to 179 so at least I'm working with facts. It's a good thing that I had a successful clothes shopping trip yesterday -- it's easier to not get hung up on a number on the scale when I have new clothes that I know looked good in a three-way mirror just yesterday.

So. I have options.
A. Sulk, give it all up, eat the way I used to, and gain all the weight back. I consider it a blessing that this has no appeal.
B. Accept that I am at a maintenance weight following a maintenance plan.
C. Change the plan with the idea of finding the next weight down that my body likes to weigh--probably 165 give or take 5 pounds.

I've thought a lot about it and I'm going with C, with B as my backup plan.

Then, there are a couple more questions.

What is the new plan? I'm going to go with the plan in Beck's green book. It worked for me last summer.

When do I start the new plan? The options here are:
1. as soon as I can get my hands on the book, or sooner from memory
2. June 1, after a May that includes two trips that might be unnecessarily stressful if I'm trying to follow a new food plan.

I've gone back and forth on that, but I'm going for option 2. So, I will be continuing with my current plan until June 1 with the expectation that I will maintain between 175 and 180 for the rest of the month.

Day 22: Oh Well
Not losing weight the last four weeks, making it clear that my current plan is good enough for maintenance but not restricted enough for weight loss, is a big "oh well" moment. I had really hoped that I was losing the last few weeks. "I don't like this but I'm going to accept it and move on." I'm always amazed how much easier life gets when I accept reality rather than resist it.

WI: NC in kgs, Exercise: +20* 280/1200 minutes for May, Food: 70%op, Read my Advantages and Responses: yes

05-07-2011, 08:36 PM
Hi all. I've been reading your thread for a few days. Are you all done with the book and just trying to follow the steps or are some of you still working through them. I have been listening to the audiobook, but I just got the actual book from the library, so I will be at step one, I suppose. :carrot:

05-07-2011, 11:47 PM
Hi Coaches!

Not such a great food day for me, but I haven't given up trying. I overate my bread at lunch which kind of goofed up the rest of my day. I tracked everything and ate light tonight. Oh well, moving on.

:welcome2: wife2abadge, we have all jumped on this thread in different stages . I have gone through the daily program in the pink book and am working on those skills daily. Some are quite natural now yet I still struggle with emotional eating.

BillBlueEyes, I had to look up mansard roof. It's just fascinating how many different roof styles there are. Interesting commentary on your mixed marriage. Us, too. I think DH doesn’t eat lunch unless I'm there to prepare it...then he can snack all night and never gain an ounce.

pamatga, just to let you know, for many moons I was posting when everyone else was sleeping. My patterns have only recently allowed me a full night of sleep. Great job getting rid of the marshmallows-yeah no one will eat them now.:lol: Hang in there, girl, you keep going and you will be up and down those stairs again, too. I had thought it would not happen for me.

onebyone, great that you notice that following a plan can make you happy. That sounds like card material to me.

ChefJoona, what an accomplishment, saying NO CHOICE to the ice cream without feeling resentful or cheated!

CeeJay, yay for gratitude and strength to start again. I looked it up at WebMD, it is 4 pounds less pressure for every pound of weight lost.

maryann, glad you're enjoying juicing...I'll bet you took your masticator to Tahoe, too. Have fun.

gardenerjoy, kudos for a very well thought out assessment of your situation along with a plan and alternates. Great that you are satisfied with your clothes from your recent shopping trip.

Take care everyone!

05-08-2011, 01:20 AM
Hello Coaches

Today I stayed On Plan despite being In Crisis.


I haven't managed putting the two states together in months, could be years.

Basically we had an unexected money crisis and I didn't use food to cope with the feelings of panic. In the end all worked out-except one part but that will too-later-but I stayed OP all day.

I turned away from two distinct food challenges: a plate of snacky things and cheap sweet things in a store then in the car where DH offered me some. He used food to cope, not me.

I also woke up feeling happy. Not a coincidence given I was OP yesterday. And I do know, that no matter what comes of today, if I stay OP I have ONE THING I CAN BE PROUD OF IN THE MORNING. I think this is memory box material.

Additional credits for: committing my foodplan for tomorrow to my buddy
-walking around today despite painful leg now I am walking toward health though so it's all good...
-tracking/measuring my food
-buying new batteries for the scale weighed in and got 280.8 twice.
-checking in here

g'night 'all.

05-08-2011, 06:58 AM
:welcome: Susan (wife2abadge) :welcome:

And in case you didn't get one of these 7 years ago!!!, :wel3fc:

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

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

05-08-2011, 07:00 AM
Diet Coaches/Buddies - Happy Mother's Day to all who have led kids into civilazation.

Exercise was riding my bike to a festival of sorts, CREDIT moi. Unfortunately, much FREE food was available. I turned down a blueberry muffin the size of a softball, bags of potato chips, and much, much more. I had an unplanned "granola bar" just because someone handed it to me - Ouch - but put the next one in my back pack along with a bagel and thereafter stayed on track. I arrived without a plan as if I didn't remember that FREE food was likely. I was looking forward to a FREE apple that I remember from a prior year, and it wasn't offered this year.

Dinner at a Greek restaurant with old friends was on plan - CREDIT moi. On plan means ignoring a stack of good pita bread and having extra salad instead of their to-die-for rice pilaf. And ignoring the baklava and liquid calories. And later ignoring the Italian biscotti that was served with coffee and tea.

onebyone - Major Kudos for staying the path during a crisis. And Yay for "walking toward health." Thanks for the tip about free comic books. You made me think of Mad Magazine which always makes me smile.

CeeJay - Kudos for a 100% day! [LOL at "mowdown on top of his head."]

Joy (gardenerjoy) - Sounds to me like you're thinking pretty clearly about your state - Kudos for remaining sane when the scale results could be driving you crazy.

Debbie (Lexxiss) - Ouch for getting sidetracked by good bread, with Kudos for adjusting dinner.

maryann - Such a positive report from the use of your "masticator" - sounds fun. Have fun at Tahoe.

ChefJoona - Turning down Ben and Jerry's is worthy of Kudos for sure. What goes in your quinoa salad?

Susan (wife2abadge) - Yep, step one is the place to start. You'll find different posters at different stages in the plan - there's a bunch at the beginning so you won't be alone. I've done the 42 days and am on the maintenance phase, although I have to go review stuff periodically because my brain is capable of forgetting.

Jump right in - there are no rules to learn. Glad you've joined us.

Readers - chapter 3
Get Ready to Lose

Before you start, however, I would like you to do the following 10 essential tasks.
task 6
Make a Memory Box
As you progress through Stage I and beyond, be on the lookout for these positive experiences:
When you get through a weekend without overeating
When you go shopping and fit into a smaller size
Judith S. Beck, Ph.D, The Complete Beck Diet for Life (Green book), pg 39.

05-08-2011, 08:06 AM
Hi friends... I am still trying. I can't seem to get through a full day. I wake up thinking 'why bother' - I can't get through the day without going off my plan. I am not quite sure how to get through the day. I won't give up.

I get my new brace on Tuesday.

Happy Mother's Day to the moms, stepmoms, grandmas, aunts, special friends or any woman who had been important in the life of a child. It's your day.

A MOM is fantastic, even when it's spelled upside down she is a WOW!

Have a great day.

05-08-2011, 01:02 PM
Good morning!!

maryann-enjoy your mother's day with your boys.

gardenerjoy-nice to be buying clothes without the feeling of despair. I am also eating now (ha=well eating for my third day LOL) using the green book plan. I am liking it alot. I photocopied the food plan pages so that I don't need to lug the book around and am using it to plan the day.

wife2abadge- welcome. I have found Dr. Beck's book to be the most helpful I have read and I have read alot of them.

Lexxiss-good for you for adjusting your food for the rest of the day after overdoing the bread at lunch. Beck skills in action. Thanks for looking up the pressure on the joints- Am making a new card saying: 'One pound gone is four pounds less pressure on my feet and knees."

onebyone-great efforts yesterday during your crisis. So glad you are feeling happy.

BillBlueEyes-credit for enjoying a night out dining and keeping it sane. A good lesson that we need to learn to enjoy socializing even as we are mindful of what we are putting in our bodies.

Beverlyjoy-you are sounding very discouraged. I know that feeling. Glad you are not giving up--you have come so far. How is the new brace working for you?

For me- yesterday was a good one. I did everything I told myself I was going to do- my weights and ate healthy and on plan. We went to see Elton John last night- which was 3 hours of absolute joy. There is just nothing like live music to lift my spirits. Just so emotional- in a good way. We stopped at Tim Horton's on the way home and all I got was decaf coffee. I am feeling so strong today. Haven't felt this way in awhile.

Have a great day and Happy Mother's Day!!


05-08-2011, 01:41 PM
Yesterday defied planning, but I balanced it all out with a big salad for supper. Credit for developing the skill of modifying meals around unexpected plan changes. And today should go much better in that regard.

Day 23: Counter the Unfairness Syndrome
The unfairness syndrome was huge for me and remains a challenge. The most useful response for me must have been in the green book: This is the way that successful dieters and maintainers eat. By comparing myself to successful dieters and maintainers, instead of some amorphous "everyone," what seems fair is much more in line with what I need to be doing in order to achieve a healthy weight.

Also, it helps to direct some of this unfairness energy into anger at Big Food and other forces that have changed our notion of serving sizes beyond all reason, manufactured addictive hyperpalatable foods, and marketed to our lowest biological instincts.

3FC, particularly this thread, is very important to me on this issue. I can make good guesses about how some of you would face challenges on your best days. The unfairness aspect melts away when I imagine you making the same good choice that I do. Together, we are changing the cultural norm that Big Food has thrust upon us so that choosing a salad over french fries seems like the normal and natural thing rather than a strange counter-culture choice.

WI: -1.0kgs, Exercise: +20* 300/1200 minutes for May, Food: 70%op, Read my Advantages and Responses: yes

Welcome, wife2abadge! I went through The Complete Beck Diet for Life (the green book) in the late summer of 2009. I've started but never completed The Beck Diet Solution (the pink book) several times --and I'm working my way through it now with the idea of finally finishing it. As a group, we're all over the place in our weight loss journies, so jump right in! You will find your place soon enough.

onebyone: love the huge pink credit! Hugs for the crisis, but I'm so glad you are finding your way through it without food.

CeeJay: so glad you enjoyed the Elton John concert -- I feel warm and happy inside just reading your description!

Happy Mother's Day to the moms and aunts and big sisters and teachers and everyone else who loves kids of all ages and makes a difference in their lives!

05-08-2011, 07:53 PM
Hi Coaches!

Today went well. We took mom to brunch. I indulged a bit (having dessert) but balanced my meal with lots of veggies and salad. Dinner will be very simple, if anything. Exercise was NO CHOICE! 10 miles on my recumbent bike before brunch. *credit* ETA-I did alot of physical work last week but very little formal exercise. I need to get back into a routine, which started today.

Now for the miracle: *drum roll* and *credit* Debbie's First Beck Inspired Food Plan May 8-14 ( My snacks (if needed) aren't included nor are any serious details because I know exactly what it is. I'll report back next week. I'd just like to see if this would flow. Of course, life happens but it's a week I don't anticipate having to change.

BillBlueEyes, ouch for a festival with no apples. Great that you rode your bike there and great that you were able to resist most of the FREE offerings. BTW-I think the balsamic vinegar which Whole Foods sells in bulk is excellent! They have a "traditional" which is syrupy and a tad sweet-perfect for dribbling on salads or veggies. They have little cups for tasting, which I considered "legitimate". I don’t know if it's relatively new or I had just missed it. I find it near the bulk spices.

onebyone, yay for putting the two states together and sticking with your plan. I thought I'd mention….I explained to my DH that it would NOT be impolite NOT to offer me things that weren't on my plan and that I would always feel free to ASK if I wanted some. It was a Beck inspired strategy. It took several reminders but it is so much easier on me when we have that understanding and he doesn't ASK. Once in awhile I will ASK but usually I DON'T. (PS glad you got the new scale before the unexpected money crisis lol) I hope your worries pass soon.

Beverlyjoy, keep trying! It's always a pleasure to have you here with us. You know, I struggle, too. I try to remember that "it" matters....and I keep trying, too.

CeeJay, great that "I did everything I told myself I was going to do"! I love EJ but haven't seen him since college. BTW-I will make your muffins from the recipe section for DH this week.

gardenerjoy, you said, " The unfairness aspect melts away when I imagine you making the same good choice that I do. Together, we are changing the cultural norm that Big Food has thrust upon us so that choosing a salad over french fries seems like the normal and natural thing rather than a strange counter-culture choice." So true! All of you Whole Foods shoppers are right with me now when I shop! I thought of you as I passed by the pizza yesterday. I'm watching basketball right now and the majority of the ads that stand out are for junk food.

05-08-2011, 08:05 PM
Thank you for the warm welcome. Hope all the mothers had a nice day. I was invited out for a Mother's Day dinner. Had a dab of potatoes which were white and a small piece of ham, asparagus. My dil made a dessert that was sugar free so I could have some so I did have a small piece of cheesecake with strawberries on it. I did eat some carrots sticks/cucumber slices before I left the house. I did my best to not overdo and enjoy the day.

I am going to read Chapter 3 of my book after I sign off. I have the pink book. I couldn't find the 8 essential things to do but maybe it is in the chapter. `I am looking forward to getting to know all of you. Thank you for letting me join the group.


05-08-2011, 11:41 PM
Hi Coaches

-weighed in: 283.8 (+3.8)
-checked in with coaches
-committed food plan
-made 1 reasonable switch
-walked around and rested
-said NO CHOICE to snacky off plan foods
-had "normal" servings
-tomorrow's food is planned
-exercise planned

going to rest now...

05-09-2011, 12:27 AM
Hi everyone

Quick check in before bed:

Credit today for:

weighing in
reading cards
eating 3 healthy meals and 3 healthy snacks at 1600 calories
rearranging planned food a bit but staying in calorie range
Packing lunch for tomorrow and planning food
checking in here
read a bit of the Green Book
lots of outdoor time today and an active day

Have a good Monday


05-09-2011, 01:10 AM
Happy Belated Mother's Day! I hope that it was a good one for all. Also, :welcome2: wife2abadge.

For Mother's Day, I purposely decided that I was going to do most of my day in spiritual exercises; the same ones that I have been doing for the past several months.

Believe it or not, but the stress I am feeling is exercising my resistance muscle so much. Yikes! I am really feeling stressed out by the choices that I have been making these past couple of days regarding my food plan but I am dead ON PLAN! I have really wanted to eat everything but what I have actually planned and what I have actually eaten. I just could feel the amount of self-control that it takes to do this No Matter What and, wow, is right!

"No Choice" is not for wimps. Since I have had such horrible sleep I asked my DH to fetch some favorite "OP" foods for me yesterday which I also enjoyed today. I have managed to stay around 1800 calories, no added sugar, no empty calories and all the good things Mother Nature provides for us if we would only take the time to eat it.

DH had walked for 10 miles so he gobbled down 4 Kit Kat bars while I was working my Day's lesson "Counter the Unfairness". I didn't feel resentful or even think "Unfair". However, I will say that I could really smell the chocolate from where I was sitting. Instead, I happily ate my cut up ripe watermelon; juicy, red and delicious. Reminds me of the fable about the man who was thirsty but was bound and gagged. Only a sip please, he said. I swear I am going through some kind of de-tox here.

Today, I cancelled our Mother's Day plans to include eating out. I have done this a lot lately. I have told my DH that I don't want to go out to eat unless I feel well enough to thoroughly enjoy the food and the experience. Instead, I made us turkey bacon BLTS along with 1 rounded TB each of potato salad and cold deli beans with fresh strawberries for dessert. It was a delicious meal but psychologically, I could feel myself wanting something "undefined" more.

My adult son called me only to end up talking about himself for nearly 2 hours. Since we had an estranged relationship for many years, I am always glad when he now feels comfortable talking to me but half way through the middle I realized that, although this is Mother's Day, who exactly is noticing? So, I did my best to "relax" and say "Oh, Well!"

I really like the part of Counter the Unfairness by focusing on all the advantages you have that others don't. I look around at this group and I see such a bright, talented, capable bunch of people and I think so why can't we slay this ugly dragon, called Food Addiction/Obsession? The more I read this (pink) book, the more I realize how much my mind was standing in the way of a very long held dream/goal/acheivement! I need a trim please on my "Fat Head".

Well, gardenerjoy, I fully understand your surprise at discovering you will need to change your food plan. In the pink book, Dr. Beck remarks that we need to have a start up and then a back up food plan. I discovered the same thing when I did the South Beach Diet for a couple of years. Yes, I needed to eat low fat/no sugar and low carb but I also needed to count calories. I found out you can maintain an unhealthy weight eating quite healthy. Now, that is a stumper.

Besides, eating less I am also finding that I need to cut out the crap in my food plan as well. That is a C-food too. Crap! The stuff I eat when I want just "one bite, one little piece, just this time...". Those one little bites made the big woman I am today.

There would have been a time when I would have said "No Way" instead of "No Choice" because I didn't want to take it that far. I would have said, "You're nuts. That's too extreme. No one can live that way You don't want to become like one of those people." Well, yes, I do.

Well, my resistance muscle has certainly gotten a work out these past couple of days but I have resigned myself that if I have to do this (and maybe even more) then I am going to tough it out the best that I can. It might even get harder before it gets easier but right now I am willing to do what it takes to get all this extra weight off. No ifs, ands, or buts.

05-09-2011, 07:18 AM
Diet Coaches/Buddies - Mother's Day dinner was from Whole Foods - maybe one of the better meals I've ever purchased there: yellow beet salad was exquisite, mushrooms with garlic cloves yummy, great spinach, spicy shrimp appetizers, and a "backyard BBQ chicken," followed by fruit for desert. CREDIT moi for healthy choices and cheers for having a family who appreciate healthy choices.

Exercise included a bird walk, CREDIT moi, with a few of the migrating warblers being visible.

onebyone - Kudos for a list of credits, including "had 'normal' servings."

CeeJay - What a great day - three hours of Elton John and on plan both in the same day. Kudos for visiting Tim Hortons and sticking to coffee.

Joy (gardenerjoy) - Yep, Kudos indeed for "modifying meals around unexpected plan changes" - your life seems to demand that a lot from you; glad you're a master.

Beverlyjoy - Ouch for the Sabotaging Thought, 'why bother.' But it is so you to respond with, "I won't give up."

Debbie (Lexxiss) - Yay for 10 miles before brunch.

pamatga - Admirable determination there with, "No ifs, ands, or buts." Kudos for putting out the extra effort this seems to be taking at this point. Hope it grows to be more routine as you stay the course.

GardeningDeb - Congrats for having a DIL who will make a special dessert rather than just try to foist whatever on you. Kudos for the strategy of having a healthy snack before you went.

Readers - chapter 3
Get Ready to Lose

Before you start, however, I would like you to do the following 10 essential tasks.
task 6
Make a Memory Box

When you write down an accomplishment, such as sticking to your plan when you were particularly stressed, record how you accomplished this feat so you can use that information again when you encounter similar situations. Storing these memories in your Memory Box or Diet Notebook allows you to vividly recall them when you lose confidence, get discouraged, feel deprived, or think that it's just not worth it to stay on your diet. When you feel as if dieting is too hard, you can pull out you Memory Box and remind yourself why dieting is worth it --- and that you really can do it!

Judith S. Beck, Ph.D, The Complete Beck Diet for Life (Green book), pg 39.

05-09-2011, 08:59 AM
Morning Coaches/Buddies!

I have good news and bad news ...
The bad news is that I gained 5 lb back while waiting for my antidepressant dosage to kick in :(
The good news is that it has now kicked in and I feel ready to start over. So here I am again.
Also, the piano is in the neighbourhood shop now being tuned and regulated. I hope to get a chance to play it this week sometime. Trying to stay calm and in the moment ...
Thanks everyone for your patience with me!! Here we go again ...

p.s. Welcome GardeningDeb and wife2abadge!
p.p.s. onebyone - absolutely love your artwork and congrats on the well-deserved recognition you received from the city.

05-09-2011, 09:58 AM
Good morning,

My post from yesterday morning disappeared... strange. I had a good weekend... celebrating Mother's Day with time with my mom, sister and soon-to-be mother in law. There were some treats involved, but I also balanced it with exercise- a walk with dfiance on Saturday and a bike ride yesterday.

The sun has finally come to Vermont, which I am noticing is brightening my mood. I hope to get outside today, though I need to be here as the Condo Association property manager is coming around cleaning dryer vents.

I am wearing a pair of pants today that I bought in my early 20's and I haven't been able to fit into for the last 5 years. They fit perfectly again! Feels really good :carrot:

Billbe The quinoa salad I made on Saturday has chick peas, green peas, scallions, dried blueberris and walnuts with a light vinegrette. It is delicious!!

Tonight I'm going to make red peppers stuffed with whole wheat couscous, white beans and basil. Yum!

Hope you all have a great start to the week.

05-09-2011, 12:24 PM
Day 24: Deal with Discouragement
For me, this is much less of a problem than unfairness or just plain apathy. It also helps that I've been at this long enough that I know this to be true: "Remember, dieting does get easier." I trust that will continue to be so.

WI: -0.05kgs, Exercise: +75* 375/1200 minutes for May, Food: 100%op, Read my Advantages and Responses: yes

05-09-2011, 03:10 PM
Well, thanks for the warm welcomes, all. Okay...long story ahead ;) I read the "pink" book when it first came out, but wasn't in a healthy enough mental place to do any of it. I joined 3FC in 2004, when I was only 6 pounds away from my goal weight, but I was very mired in disordered thinking in regards to food and was overexercising. After I recovered from a bicycling accident in 2005 (broke my leg into 45 pieces and couldn't walk for 10 weeks), my behavior changed from restricting and overexercising to bingeing. I gained 30+ pounds very quickly and was miserable. I sought help from a therapist who specialized in eating disorders and recovered well enough to lose 20 lbs without backsliding. HOWEVER, since then I've allowed myself to take one step forward, two steps back again and again, and, though I haven't ever ended up in the horrible place I was years ago, I've had glimpses of it. I'm finally straightening up my act enough to try to lose this weight without obsessing.

My therapist used a lot of cognitive behavoral type stuff with me when I was seeing her, so I thought Beck's book might be helpful to me. I lurked on your thread for a week or so, and no one seemed totally "I ate a cookie -- I'm so bad" (which drives me nutty), so here I am. I was listening to the audio version of the pink book, but last night when I got the "book" book to read, it was the green one. I'd not read that one. It seems quite different (?).

I got as far as choosing rewards for each 5 lbs lost, but I'm kind of stumped. Does anyone have a good suggestion? I thought of new workout clothes (mine are old tshirts and shorts), and the typical manicure/pedicure/massage...but was wondering if anyone else has something good to suggest.

ChefJoona -- good on your for the pants fitting -- such a great feeling!!

BillBlueEyes -- your dinner sounds delish. I wish we had a Whole Foods here.

Dang pamatga -- my hat is off to you. Four Kit Kats...when my dh chows down on a giant bowl of ice cream, I want to dump it on his head sometimes.:^:

I have to do some actual work now, so HI to everyone else! I look forward to getting to "know" you. :hug:

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

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

05-09-2011, 03:54 PM
Well,wife2abadge, your "story" (life experience) sounds so similar to mine. I have had a very unhealthy relationship with food for decades. I too did a stint in therapy and my therapist kept telling me to "feel the feelings". Well, if you start reading my posts I would think you would think I am all feeling here. It seems that way to me as I type this. I am so direct about my feelings I don't know how I couldn't possibily be experiencing them.

Right now, I realize that my unplanned and overeating masks the anxiety I feel about the powerlessness I am experiencing right now (and have been experiencing for the past couple of years). Take away my distraction eating and I am "hurting". I hope this all makes sense because I have been sleeping in spurts--in the past 14 hours I slept two different times for 2 1/2 hours total. I decided to ignore that fact and we went shopping this morning. We stopped at our garden. The hydragnea has to be moved. The Georgia sun is just too hot for its delicate "nature". Our open porch is more shaded so it will find a new home. While DH was seeing his eye doctor, I shopped and I walked around (slowly) for an hour. No, I didn't believe I could do it and I was really weak but I did it.

Answer to your question: I am buying myself a new pair of shoes for each 5 lbs lost. Although, I saw some really cute summer clothes for my great niece, Sadie, who is 14 months old, so my second 5 lbs will be these clothes for her. Her mommy, my niece, is expecting a second child in late October, so I figured she could use the "help" with getting some summery clothes for Miss Sadie.

Everyone's Mother's Day lunches sounded delicious. Today, I went to our favorite buffet place and on my hot plate I had 3/4 full of vegetables and my cold plate had 3/4 full of fresh fruit. I had 4 oz of turkey meat and cold seafood salad besides. Eleven days on my new "Beck Plus Diet". No empty calories, no added sugar, no processed, no preservatives, no anything but good o' plain goodness, the way Mother Nature intended it. It is very well possible I am physically going through a chemical withdrawal. I'll let you know if I improve. If not, well, it is going to be a long haul but one I am willing to take.

P.S. I ordered the green book too just so I knew what you were talking about Bill in your "boxes" there.:D

05-09-2011, 06:47 PM
Good Monday - Not an Oxymoron: I showed up to work today and was of good service. I said - No Choice - to the lurking helplessness I often feel at the beginning of the week. OP ( a miracle considering the lurking) and am now home to juice a cuke for good measure. What will it taste like. HMMM?
BBE: Whole Foods sounds great. I am so grateful for my new found fascination with all things vegi.
Pagmata: Credit for portions. Filling the plate with the right proportions was one of my first, best tools.
Eusibius: I am glad the medication is working. It is hard to believe but there is nothing wasted in this life. Every experience, even the depression brings about solutions that help life progress. My belief anyway. It takes what it takes to get us on the right road.
Chef Joona: terrific about the jeans. Such a great feeling.
Gardenerjoy: Discouragement is much less of a threat when you know a program works.
wife2abadge:I buy myself a new itune for every pound and then use them to work out to.

05-09-2011, 09:03 PM
Hi Coaches

I'm following my plan and being accountable today so this is OP for me.

I had two challenges today.
1) I cooked from scratch and wanted A LOT of it for my dinner. I chose one large bowlful, no seconds, no choice.

Then DH called and he was coming home. So I made dinner for him. He doesn't like soup which is what I had made for myself--from the turkey carcass I took, with some shame afterwards, from my MIL over Easter. Anyway, it made a great soup today...

2) So for DH I made some pasta and had planned to have that this morning for dinner but I already ate and then when it came time to finish the food and to let DH know it was done... I just didn't want any. And I didn't have any.

That surprised me.

I'm going out for a walk with DH soon. Not sure how long a walk it will be. It doesn't matter. I just need to make the effort to walk towards my health.

UPDATE:credit.--> went for a 15min walk. the back hurt, the hip hurt, the leg hurt but I did it anyway. It's a mild sort of pain kind of. Not sharp/more achey.

I'm feeling a bit sad today. It's about my leg hurting now and especially my calf. I'm also feeling cut off from things and stuck and haven't had a chance to start making things or making any money in my new town yet so everything's still like that. Anyway, the food is good today and that's ONE thing I can be happy about... you can bet I am NOT EATING OVER MY Feelings. I am hanging on to the most important thing I did today: staying OP.

05-09-2011, 10:03 PM
Hi Coaches!

Today was OP, except that mom called and asked for help cutting a pineapple. I diced it for her and she started eating it off the cutting board and I followed suit. *credit* for giving the rest of my share to DH and leaving 1/2 my portion of black beans because I was just too full. Exercise was hauling stuff at grandmas AND 16 min (4 miles) on the recumbent bike. spontaneous exercise was 2 RTs on the stairs instead of asking DH to do it.

BillBlueEyes, your Mother's Day dinner sounded just wonderful! I wish I was close enough to feel like I could splurge and do that. *credit* for a healthy holiday with your family. Hmm...I'm watching your Celtics, end of the 3rd...we shall see.

GardeningDeb, yay for a great effort not to overdo on Mothers Day. It is super that you have a DIL who will cook special for you. BTW-I believe the 8 essential things are in the green book.

onebyone, credit for cooking from scratch AND not having any of the dinner you fixed for DH. Yay for surprises! Sorry that your walk really hurt but credit for going anyway. You said, "you can bet I am NOT EATING OVER MY Feelings. I am hanging on to the most important thing I did today: staying OP. " That's very powerful!

CeeJay, nice list of credits, especially packing and planning for tomorrows. It's a great Beck inspired habit that I am really trying to work on.

pamatga, *credit* for being "dead on plan" even on a day when your DH gobbled 3 kit kats. Yes, watermelon is such a better choice. Boy, do I agree-"no choice" is not a wimpy exercise. It is what I struggle with most.

Erika(eusebius), I think it is such a positive action to just accept the 5# gain and move on. I'm excited that your piano is very close to home now.

ChefJoona, I love the word "balance". Treats balanced with exercise seem to help create a pleasant holiday. Yay for pants that now fit. You have been working very hard with your exercise and food plan. Any chance of the quinoa salad making it to the recipe thread?? It sounds fantastic!

gardenerjoy, I think that dieting does get easier the closer I stick to my plan. After a few days in my groove after off plan eating I start to wonder why it sometimes seems so hard.

Susan(wife2abadge), thanks for trusting us enough to tell us more about yourself. I don't have a specific reward for each 5# since I've pretty much been maintaining since starting BDS. I'm on a tight budget...but when I occasionally "see" something which really interests me I will buy it rather than living without.

maryann, great using NO CHOICE to counter the helplessness you feel on Mondays. I add cuke to my juice every morning.


05-09-2011, 10:44 PM
Hello everyone

pamatga-many kuddos for being stressed out staying on plan but staying on plan anyway. This is what so many of us struggle with. Cancelling dining out is also to be commended.

BillBlueEyes-this Whole Foods place you go to sounds fantastic. Isn't it wonderful to be watching the birds again? DH has been feeding 4 crows that are hanging out here. Those birds are so smart.

eusebius-glad you are feeling better. Those 5 pounds will go away quickly once you get back on plan.

ChefJoona-so great to fit in pants from 5 years ago. What an achievement.

gardenerjoy-counting on it getting easier too. ;)

wife2abadge-thanks for telling us about your journey. I really like both the pink and the green books. RE: the reward- in the past I have bought new CD's and left them sitting by the scale. When the 5 pounds were gone- I cranked the CD on the way to work.

maryann-nice that you are saying no choice to helplessness. How did the juiced cuke taste?

onebyone-hurray for no seconds, no choice. Hope you are feeling better soon.

Lexxiss-lots of exercise for you yesterday. And good Beck skills leaving food when you are full.

For me- wouldn't you know it- I just get back on track and then go do something very nasty to my shoulder yesterday. Much pain this AM. I managed to get in to see the doc and she sent me for xrays and gave meds and recommended physio. Geesh. But this is not going to be used as an excuse to sabotage myself. NO CHOICE.

Credit today for:

weighing in
eating healthy and on plan
checking in with my coaches
making a plan for tomorrow
reading cards


05-09-2011, 11:02 PM
Despite filling the fridge here with healthy food options, I find it challenging to be in this house all alone -- the house I was born and raised in (same room and everything) for 18 years -- with a pantry full of junk food. Lots of memories from childhood and the teenage years, so I have been calling on my skills of sticking to the plan, no choice, and "I would rather be thin." It's been an endless challenge, much more than being at home in CA. But I have been (mostly) up to it.

I got back on track with writing a food plan down the day before, which has helped. Looking back at my food journal / plans, I realize that I haven't really changed weight for about two months, hovering around the 170-175 range depending on hormones and salt intake. Is this a plateau? I'm wishing I had my Beck books with me.

* balancing some major indulgence at Mother's Day brunch with a very light rest of the day
* working out today despite tiredness and hunger
* remaining OP today except for two small deviations (which I should have probably planned for)
* checking in here
* no standing eating in kitchen
* spending some brain-time considering how to break into the 160s

* standing eating
* sneak eating
* splurge eating
* portion control
* EMOTIONAL eating, in other words

Thanks to all for the supportive comments. Sending strength and energy to all your little parts of the world.

05-10-2011, 12:12 AM
Good Evening Everyone,
My eyes are saying I can't stay open much longer but I wanted to come by and read posts, say hi. I read my chapter and will go back and read it again tomorrow morning.

I went for a doctor's appointment today and was told the 10 pounds I just gained since X-mas need to be history by the time I come back in a few months. I stopped at a market after the appointment and I swear all my favorites were jumping out as I wheeled through the store. I didn't like some of what the doctor told me so I was feeling a cross between being a bit angry and wanting to feel pity on myself. Those 10 pounds were not easy coming off the first time.

I'm a big potato chip feign and they were on sale. I had to turn and rush down another aisle and the Hershey's chocolate bars were $1.25 for a big one. It was a nightmare but I was very proud that I only ended up with a tomato, a bunch of cucumbers and some bacon for a BLT (I broke up one small piece for my BLT lunch on WW bread). I was really tempted to take some cash but left that at the store too.
Too many drive throughs from there to home to risk having any cash on me.
I made it home and made a healthy lunch somehow so hopefully tomorrow I can stay on track once again.
Hope everyone had a nice day.


05-10-2011, 06:55 AM
Well, GM and GD all. I am posting and then I am returning to bed.
Gardeningdeb great use of the Beck skills to avoid the land mines we so often see in the grocery store. I think Day 22 or 23 is called Countering Unfairness Syndrome in the pink book. I think it is okay if you jump ahead to read that and then return to the earlier chapters. It might help you deal with how it feels to need to lose weight for health reasons and the anger you feel about wanting to be able to eat some of your favorite foods right now.
Marycontrary-is it possible that you could go to the public library and read one of the Beck books while you are away from your own books? I too have been an emotional/stress/distraction kind of eater. After we dug up our hydragnea to now put on our shaded front porch, I suggested to my DH that we go to McDonald's (I really wanted to go to a frozen yogurt place but he loves McDonald's chocolate shakes and I felt a twinge of guilt that he did all the work of digging up the plant). The minute my nostrils smelled the food I changed my order. However, credit moi, for having 1/3 of a Happy Meal. I forced my DH (which wasn't hard) to eat the remainder. Although it probably is not the healthiest choice for food(a C-food-as in crap?), I satisfied my legit hunger (hadn't eaten in 7-8 hours) with a couple of bites. Still stayed within calorie range.
Chefjoona :congrat: on wearing something smaller. Worth the wait!
eusebius-have you considered doing Beck's Cognitive Therapy for your depression. There is an excellent book called "Mind Over Mood" that was recommended to both my DH and I by a good friend who is a psychotherapist. We both have been treated with medication in the past and consciously chose to get through our dark spells w/o meds. Not a decision to be done lightly but this is what Dr. Beck's father is famous for: using CT for depressed patients.
onebyone-you're hitting your stride. Great job on your new walking regimen.
Ceejay-hope things get back on even keel for you. I have injured both my shoulders in years past(one from car accident and another from a skiing accident), done stints with PT and they flare up every so often. One step forward, and sometimes, two steps back. SS to hear about this.
BBE- if you enjoy bird watching, you would love the orientation of our front porch to a wooded ravine. I have had the pleasure of several birds loving to come and just sit on our porch. One little guy came often and perched on a grapevine star wreath I had hanging on a stand full of greenery. My greatest joy was having a red cardinal sit on my wooden rocker. I told my DH, they must sense "good vibes" on our residence that they would take such "chances". I am honored there is such a level of trust from these feathered creatures. It is lovely to see Mother Nature alive with spring time activity.

Last night I did Dealing with Discouragement.(Day 23 or 24) I made a separate Response Card entitled "What I am Doing Right Today/How Far I Have Come". It is my own personal twist on "Giving Credit". I have had so much self-doubts from failing over and over when it comes to dieting that I need this added reinforcement. I really felt that it was important that I read and acknowledge daily what I am doing right regarding incorporating my food plan and Beck techniques as well as reminding myself just how far I have come. Here is a sampling from the later:

Since last June 2010, I have lost 10% of my body mass and kept it off; I have lowered my morning fasting blood glucose from 174 mg/dl to 97 mg/dl; I am able to stand longer than 10-15 minutes (in fact, now up to 1 hour on good days) without excrutiating pain; I have maintained a lower blood pressure 106/63 during this past year; I have improved my eye health from a "very worrisome" damage to the retina and optic nerve to a "very healthy" reversal of eye disease and even reverting to eyes of a healthy 40 year old (I'll be 58 in July) that exceeds my eye doctors expectations.

On a strictly vanity level, I look 10-15 years younger than my calendar age. I credit this with all the vitamin C in fresh fruits. Dermatologists are saying we need vitamin C for continual skin renewal. My hair has gotten a lot thicker as well. You are what you eat and my complexion, ability to heal quickly and skin texture are more a testament to what I put in me than what I put on me.

In other words, my overall general health has improved simply by making better food choices consistently over the past year and losing 10% of my body mass; as the experts say.

I thought it was important that as I am reading all of the techniques that I need to use to lose the remainder of this weight that I also acknowledge to myself in black and white just what I have been able to accomplish. Read it and read it often.

Have a good day, all.:hug:

05-10-2011, 07:11 AM
Diet Coaches/Buddies - Was fun to have a repeat of Mother's Day dinner from left overs as part of staying on plan; CREDIT moi. More papers sorted and trashed or stored.

Did gym, CREDIT moi. Feeling back on track with my dumbbells although not at peak. But talked to a friend there who says he has cycles of what he can do at the gym plausibly related to sleep.

onebyone - Yay for a walk despite the pain. Ouch for the other kind of pain establishing yourself in your new locale.

Erika (eusebius) - Yay for feeling your old self again. Kinda getting excited about your piano getting closer to your house.

CeeJay - Ouch for that shoulder - apparently we're the injury thread these days - with Kudos for responding with NO CHOICE for your exercise.

Joy (gardenerjoy) - I do think that following the food plan and exercise plan got easier than when I started - but not yet effortless.

Debbie (Lexxiss) - Grabbing freshly cut pineapple is so, so easy, LOL.

MaryContrary - I can imagine that the old home would be a challenge - good luck facing that. (Hope you bet on Animal Kingdom in the Kentucky Derby. Did you wear a fine hat to Churchill Downs?)

maryann - Yep, it's fun reading your [I]"new found fascination with all things vegi" - looking forward to hearing how a juiced cuke goes down.

ChefJoona - Yay for being able to celebrate with your STB MIL - a good omen for your future. [Thanks for the quinoa salad recipe - dried blueberries sound like a kick.]

pamatga - Kudos for a fine selection at the buffet.

GardeningDeb - Yay for having a doctor who will urge you to dump the ten pounds. And Kudos for standing down both potato chips and BIG Hersey bars on sale.

Susan (wife2abadge) - Kudos for being alert enough to read Beck's book when it was first published, and persistent enough to get back to it. Being aware of Cognitive Therapy is a great start - Yep, not a lot of "I'm so bad" kinda stuff around here. There's a comparison of Beck's pink and green books by AnneWonders on this 3FC thread (

Readers - chapter 3
Get Ready to Lose

Before you start, however, I would like you to do the following 10 essential tasks.
task 6
Make a Memory Box

tip: Ask your Diet Buddy
to point out experiences that
are worth preserving in your
Memory Box and to remind you
to read your Memory Cards

Judith S. Beck, Ph.D, The Complete Beck Diet for Life (Green book), pg 39.

05-10-2011, 08:06 AM
Happy Tuesday...

I don't feel well rested at all this morning... DFiance tossed and turned all night and kept me awake too. I look forward to coming home and relaxing tonight after work.

Food was good yesterday. Credit for saying NO to a baked treat when I had tea with my mother, and saying NO to a craving for a 100-calorie Klondike bar I bought at the store because I was an hour away from eating dinner.
REally working hard on the hunger and non-hunger and hungry feelings are not an emergency skills.
Last night I made stuffed red peppers... I made up the stuffing recipe- whole wheat couscous, white beans, scallions, fresh basil, and a bit of reduced fat feta tossed with left over vinegrette from the Quinoa salad.

LexxissYou can find the Quinoa salad recipe from Eden Foods website. Browse by ingredient in the left hand drop down menu and select Quinoa. You'll see Quinoa, Blueberry, Walnut, Garbanzo salad part way down the list. I modified some of the ingredients in the vinegrette.

Caught up on everyone's posts, but no time for personals. Wishing you all a good Beck day!

05-10-2011, 09:20 AM
Morning Coaches/Buddies!

Well, I did great until about 9 PM yesterday when I started eating ... OH WELL ... today is a new day. My plan for today is to stop planning so much (other than my plan of eating) and to stay in the moment and experience the richness of each moment as much as I can, without trying to change it.

I played the Steinway B yesterday ... it was beautiful ... not exactly what I expected, because it's newer than most of the Steinways I've played in my life, so the feeling is a bit different ... but still beautiful. I felt a lot of pressure from the piano shop guy to make a decision on the spot ... I didn't give in but it was hard. I'm going to go back and play it again tomorrow or the day after and see what happens. I also have another piano to see - I'll play it on the weekend if possible.

ChefJoona - wtg on getting into those pants!!
gardenerjoy - I relate to that feeling of apathy - I need to also trust that this will get easier. Thanks for that reminder.
wife2abadge - thanks for sharing your story with us! My go-to reward for 5 lbs is yarn (I'm a knitter) - do you have a hobby or pastime that you need "stuff" for?
pamatga - WTG walking for an hour!! Fantastic! Interesting idea about Mind over Mood - will definitely check that out. Thanks for the recommendation!
maryann - No Choice! Exactly ... that is my motto today. Thanks for your very wise words - nothing is wasted in this life. I need to remember that.
onebyone - credit for staying OP and exercising in the face of challenges!!! Big kudos!
Debbie (Lexxiss) - great OP eating and exercise day!
CeeJay - sorry to hear about your shoulder - great NO CHOICE attitude!! Hope it heals quickly.
MaryContrary - You are doing great! It is indeed hard to be in the situation you're in ... I've been in it so many times! Your Beck skills will see you through.
GardeningDeb - Great job avoiding the trigger foods at the store! You are off to a great start.

OK - here goes Tuesday - an opera audition for my friend the tenor, then an online class, then talking with my piano tech about the Steinway B (yay), then meditation class tonight ... May Madness! Have a great day all!

05-10-2011, 10:14 AM
Good Morning Coaches

DH set off to work this morning. He's facing a challenging day today; 3 meetings in the afternoon and prep for that this morning.

I found myself jealous over his job as he left for work. There was I, the good missus, having packed him a lunch and handing it to him as he kissed me goodbye.

My day feels empty.

I just keep *noticing* that my leg is still sore from my back. I don't want to take pain meds for it so I don't--but then it hurts. :dunno: I need to find a doctor or I need to go back to the walk-in clinic. I am grateful things are not worse.

I tried to weigh in today but that scale is completely broken now. It turns on, then just turns off. So no scale for now. My motivation doesn't come from the scale anyway. It's, as Lexxiss said a few days ago, that every 5lbs less is 5lbs less hurting time (to paraphrase a bit).

I'm committing my food to my buddy, and I'm staying OP. As far as things go, this is #1 on my list.

-stayed OP, adjusted my foodplan, reported changes to my buddy
-sent my plan for tomorrow to buddy
-did 7min of bouncing
-walked 15min approx.
-started to get myself set-up to work on my residency application

05-10-2011, 01:16 PM
Hi folks… yesterday, finally, I had a healthy food day. I am so, so grateful. I stayed within my plan and drank lots of water.

I am getting new foot/ankle brace on May 24 instead of today - the brace lady called off for some reason. They said they would send it to me in the mail, but recommended I wait and talk to person who fitted me. I am grateful that it doesn't upset me. (it's the way everything goes with this ankle/foot senerio -LOL)

Once again, I want to thank you all for being so supportive during any and all crises. I know that many of you posted here to give me your thoughts and support. I haven’t been in a good place to respond to each comment to me. But, please know how grateful I am for your thoughts.

I ordered Dr. Beck’s third book. I think some fresh thoughts might be helpful. I know her techniques work for me when I am willing and able to use them.

Onebyone - I am hoping your back is all better soon and that you have no pain. Five pounds is awesome. Remember - five pounds is 25 sticks of butter.

Erika - hop right back on your plan. Sometimes the evening is hard for me too. Once in a while, I’ll go to sleep just to not think about food. Credit for standing firm on you trying different pianos before you decide which one to buy.

Chefjoona.- Credit for your good day and saying no choice to many temptations. Carry on.

Billbe - credit for enjoying your leftover and staying on plan. I think switching it up at the gym can help to keep it fresh and more interesting.

Pamatga - I love your response card >>>"What I am Doing Right Today/How Far I Have Come". <<<<<< is a great idea. I think I will follow suit with that. Major credit for your better health in so many areas of your life!!! - all as a result of better eating. It does make such a difference. I great reminder.

Gardening-deb - nice to meet you. Wonderful job passing up chips and chocolate. That’s a major success. So glad you stayed on plan!

Mary contrary - many great credits. Kudos to you for ridding the house of lots of goodies. I can well imagine how difficult it is to be living in a place with so many food memories. Credit for using your skills.

Ceejay - sorry to hear of your shoulder injury. I hope it heals quickly. Major credit for looking to No Choice to help get you through is tough time.

Lexxiss - well done with stopping after eating extra pineapple - it’s easy to say ‘what the heck’ to a healthy food and stopping when you were full. You rock!

Wife2abadge - hi! Some nice rewards could also include a new lipstick/make up goodie, special hand lotion, pretty note cards, or even a new key ring.

gardener joy - day 24 is awesome and 100% on plan with food. YAY!!!

Have a good day, friends!

05-10-2011, 06:40 PM
The hall of my classroom is quiet. I have a little time to write. Found tomatoes on the discount aisle so instead of cuke juice I made homemade V8. I thought it was pretty good although my system is still adjusting to concentrated vegis. It is indeed more expensive using only fresh things so I am glad I can put the nearly tossed vegis to work. 2nd day OP - not to be taken lightly. Credit for a good job teaching. I did a simulation project on Industrialization with my "sweathog" class and every one of the kids was actively engaged and excited. That is saying something for 8th graders (many of whom have not met the .75 GPA requirement to walk at graduation.) Yeah for our team.
Beverleyjoy: Good to hear from you. Credit for continuing to post during difficult times.
Onebyone: You remind me to be grateful for having a place to go in the morning. it seems a little easier to stay away from food at work.
Mary Contrary: I am a homebody. It would be tough on me to be away from my things.
Eusibius: You must be a wonderful player to being chosing among Steinways. I was a music major in a former life, voice major. I used to give my professors near heart attacks when I tried to pass piano proficiency.
ChefJoona: It is funny how innocent a little klondike bar looks. decptive. It can throw me off for days.
Ceejay: physical pain is one of the toughest situations for me. it is difficult to say No Choice to food when I don't feel good.
Lexxiss: credit for moderation and stopping wehen you are full. Tough for me.
Pamatga: I think your on the same page as garderjoy. She was talking about discouragement yesterday.
BBE: I love leftovers. MMM.

05-10-2011, 08:57 PM
Hi Coaches!

It has turned out to be quite busy this week and I'm grateful that I had unknowingly decided to plan my food for the entire week. Today I had a woman from the historical society come look at all the books I've been sorting and she didn't take one. I just got DH and said lets pack them in the car and take them to Denver. One used book store wasn't interested so we drove several blocks to Goodwill and gave them all away. 100+years of books are gone, with the exception of "The Last of The Mohicans", given to my mom in 1931. I feel so much better. Exercise was book hauling. I was in two Whole Foods today. *credit* for resisting everything but a large navel orange which was enjoyed in the car coming home.

BillBlueEyes, ouch for Bball games, but still keeping the faith. *credit* for sorting, exercising AND eating OP. What a great combo! Very interesting about strength on a given day having a relationship to sleep. Hmm...

CeeJay, I'm so sorry you hurt yourself. :hug: Take care, check in with your coaches lots and remember that it WILL get better AND you'll be losing weight when you answer NO CHOICE.

MaryContrary, I relate to your feeling all the memories of the house you were raised in. I live in and am restoring our family home...I'm doing ok but my sis has a hard time visiting me. Great that you jumped back into your food journaling when necessary. I always observe you are very good at that.

GardeningDeb, good job saying NO CHOICE at the market. I do better now, but for quite a long time I absolutely positively did not go to the candy or chip aisles unless I had an iron clad reason to be there. Instead, I would head through the pet food or soap aisle if I needed to get to the back of the store.

pamatga, lol at 1/3 of a happy meal possibly being a C food. *credit* for just a couple of bites to satisfy legitimate hunger. I love your Response Card, "What I am Doing Right today/How Far I Have Come". I'm going to try one, too.

ChefJoona, *credit* for that baked treat that you resisted when having tea AND saying no to the Klondike bar. I try to remember that those isolated events really do add up over time, especially when we eat them while noticing we are not hungry. Thx for sending me towards that recipe!

Erika (eusebius), great that you are committing to living in the present. I think it helps with the food stuff, too.

onebyone, I hope you're healing a bit. I am remembering how busy and frantic your moving was and hope you are able to fill some of the emptiness in your day. Just to modify the info…5 pounds loss x4=20 pounds less pressure on your knee joints. *credit* for committing to your buddy and staying OP.

Beverlyjoy, yay for a healthy day! I'm interested to hear about Dr. Beck's third book, especially as you remind yourself that her techniques work when you are willing and able.

maryann, yay for another day OP! I will be curious to see if you notice an increase in energy as your system adjusts to the fresh juice. I, too, find it so helpful to use everything. With my machine I can even use radish tops and understand they are more nutritious than the radishes.

*credit* to Beck Diet Solution and my willingness to try...I will try another week planning out all my menus, while saving my menu from the previous week in a 3 ring binder for future reference. I am very pleased with how I feel when I take that decision out of every day.

05-10-2011, 09:35 PM
Day 25: Identify Sabotaging Thoughts
I'm keep getting better at identifying them, which is good because new ones keep cropping up! Kind of like weeds in the garden.

WI: -0.05kgs, Exercise: +75* 450/1200 minutes for May, Food: 70%op, Read my Advantages and Responses: yes

05-10-2011, 11:08 PM
Hi Everyone,
So I did okay today with fresh veggies but fruits went out the window. I didn't have any which is way unusual for me. I was in the store once again and I was so craving chocolate. I probably should stay out of the stores this week. I did buy some chocolate covered peanuts and ate a few but it was sugar free. Not sure that makes it better. In the past, I would have eaten the whole Russell Stover package. It was a nice feeling to just have a few and set the rest on the counter. I am finding sf gum is helpful too.

I did start re reading the chapter 3. Also popped the Power90 Cardio workout in the DVD and made myself do the workout. My reward was being able to go on the computer. It helped to get me moving setting a boundary that way. So it was an okay day today. Well be back in the morning.


05-11-2011, 07:51 AM
Diet Coaches/Buddies - Eating on plan, CREDIT moi. Thank goodness Weight Watchers has declared fruits and veggies to have zero points because I ate three kiwis last night. Those little guys are so good! I had purchased a bunch of them at 10 cents each and thought I had better get rid of them before they spoiled. I don't do Weight Watchers, but I do invoke their zero points at my convenience, LOL.

Exercise was a walk and today's the day I increment my month ticker for being on maintenance; CREDIT moi for both.

onebyone - LOL at being "the good missus." Kudos for your bouncing and walking despite the pains.

Erika (eusebius) - Good Grief!!! Steinway salesmen aren't supposed to imitate used car salesmen, LOL. This purchase is more like a marriage since you intend to live with this for a long, long time - "until death do you part."

Joy (gardenerjoy) - You're lucky to have new Sabotaging Thoughts; I seem to keep falling for the same old tired ones, LOL.

Beverlyjoy - Ouch for yet another delay in your foot/ankle saga, however minor. Kudos for not letting it upset you.

Debbie (Lexxiss) - Monster Kudos for letting 100+ years of books go to the next readers. My DW enjoys watching folks carefully pick over the box of FREE stuff we have on the curb. Always amazes me what people will take.

maryann - Kudos for buying the end of life tomatoes. At the summer farmer's market, baskets of Use-Right-Now tomatoes are dirt cheap; I've always wished I could buy them.

ChefJoona - Kudos for saying NO in two compelling situations. Your recipes always sound inspiring.

pamatga - Kudos for "lost 10% of my body mass and kept it off" as well as your other health improvements. Glad you're here to keep that going. [Love the image of your front porch overlooking a wooded ravine for watching birds.]

GardeningDeb - Kudos for standing down the chocolate craving; before my journey, I was capable of a whole large Hersey dark chocolate bar. Good move to do your exercise before allowing yourself computer time.

Readers - chapter 3
Get Ready to Lose

Before you start, however, I would like you to do the following 10 essential tasks.
task 6
Fill Your Distractions Box

In Stage 1, you will learn many techniques to help you follow your plan despite temptation. Distracting yourself - by focusing on another activity - is one such strategy. But the distractions you choose need to be compelling to successfully draw your attention away from food.

Judith S. Beck, Ph.D, The Complete Beck Diet for Life (Green book), pg 39.

05-11-2011, 07:54 AM
On plan eating day yesterday until after dinner. I had a bowl of fresh spinach and reheated one of my stuffed peppers- a great dinner. Then I made the choice to pick at DFiance's left over fried chicken... ouch! I said NO choice to an evening snack after that.

Credit for noticing some non-hunger sensations I would have considered hunger in the past.

No credit for exercise yesterday. Today I plan to help some co-workers garden outside our office building and perhaps a walk with DFiance after work.

Food is packed and planned for today.

Wishing you all a productive day!

05-11-2011, 09:23 AM
Hi everyone - crashed and burned last night - back on plan. OH WELL, back on plan. That is all.

Hope to play the Steinway again today.

Thanks for all your encouraging words. This group is the best.
One moment at a time ...

05-11-2011, 12:11 PM
Day 26: Recognize Thinking Mistakes
All or Nothing is my favorite, in pretty much every area of life. If it's not perfect, what's the point? The point, grasshopper, is to keep learning and keep getting better and recognize that imperfection is the way the world rolls.
I'm also pretty good at Exaggerated Thinking. I remember a golden age when I could eat what I wanted with much more fondness than it deserves. I fear that making the changes I will need to make to lose another 10 to 15 pounds will be much harder than they will be.

WI: +0.15kgs, Exercise: +75* 525/1200 minutes for May, Food: 80%op, Read my Advantages and Responses: yes

05-11-2011, 01:00 PM
Hi Coaches

I woke up with a less painful leg so that was good. It's back to hurting again but it's not as bad. credit to a body that wants to heal

Today's foodplan is made and I'm OP so far. credit

My plan for today is to bounce on the trampoline for 15min over the course of the day (done) and go for a walk this evening with DH. We went out last night and visited a man made reservoir with lots of Canadian geese living there. It's weird to have birds hissing at you as you walk by. We came upon a clutch of baby birds, all huddled together, making small peeping sounds. It was Youtube worthy but I didn't have my camera. Maybe we'll go back tonight hoping to see them again and get them on camera.

We also took a walk in a run-down strip mall nearby. The Dollarama is there and I wanted to see what else was. And guess what? The Bikram Yoga place was there. The mall looks really shabby from the outside but this place was gorgeous inside. Bikram is "hot yoga" aka yoga done in a hot room and I have been thinking about trying it ever since my sister did it last year. I did yoga on my own as a kid for about 10 years. The whole "yoga in a group" thing is weird to me but given my injury I think right now it would be safer. Also I believe in sweating and hot air and I know Yoga is gentle but effective. Anyway, they are having a 30 day unlimited classes introductory price for 1st timers for $40. I may get a pass on the weekend when DH gets paid. If there was any time that I need extra help physically it is now.

I'm going to work a bit on my residency application today and I am going to try to find my materials for making things for a farmers' market. I am *really* hoping to find a market I can fit into really soon. I need the $ very badly. We need the $ badly. We're facing a financial crunch what with the move and the trip. Oh well. Nothing to eat over.

Going to have lunch how. Hope you're out there having a good day today. :wave:

05-11-2011, 03:07 PM
Hi folks... healthy Tuesday and on plan until right before bed. I'll try again. I wrote down all my food. Credit.

The scale is going up. I must stop this...I just must. I can't change one thing I've done before today. No use being hard on myself. I will move forward... and I will carry on.

I've decided when I have three healthy days in a row I am going to buy a new dress. But, if I overeat one day... then I have to start again. Sounds good to me.

Pretty outside... yay

Have a great day.

05-11-2011, 04:30 PM
GM and GD all! My Internet was down for about 28 hours and I told the technician who came out that I can handle the phone being down but I really sweat it when my Internet goes down. :D Good thing I posted early yesterday before it went down.

I will say that after I read Day 25 Sabotaging Thoughts I decided to take it one step further and I made up two recipe cards with some common sabotaging thoughts I have. Dr. Beck suggests writing them in a notebook but I thought why not save the paper and my hand and just do it directly on my Response Cards. I titled these "Strategies to Counter Sabotaging Thoughts". For ex; I'm too tired to be so disciplined regarding eating or working out. My counter is/was Get better sleep/rest (min goal: new mattress) and get back in shape. I'm stressed/disappointed/bored/in pain. Stressed-focused breathing, working out or shower/pool Disappointed-read cards, practice "acceptance and letting go" Bored-find something engrossing to do In Pain-focused breathing, take meds, stretch if possible.

For today, I did Day 26 Identifying Thinking Mistakes while waiting for the technician to arrive. I added one more to the list. I have to do this perfectly. followed by "Says who?" After I ate at McDonald's the other night, I really went through a real soul searching trying to decide whether that constituted being OP or Off Plan so I made a specific card "Defining On Plan". I realized that based on my Biggest Loser Food plan (first choice) it was OP, just not Gold Star....more Bronze Star.

Part of my perfectionism is a lot of self doubts especially in this area of my life. I have to keep my standards high but not so high that it is not humanly attainable. I'll probably write a separate card on that sometime in the near future.

Here is something that I heard yesterday while I was watching Oprah's show on former overweight guests. Bob Green, her long time diet and fitness coach, said these are three questions we need to ask before we begin dieting. I thought I would share:
1)Why are you overweight?
2)Why do you want to lose weight?
3)Why have you been unable to maintain weight lose?

I read it to my DH and he answered each one exactly as I had without me telling him my answers, which I wrote on the back of the card. He is a good listener. Also, I had told him a few weeks ago that from now on don't bring me home anything from any social function he attends that I am unable to. He went to a commitment where he had to sing. I could have gone but two reasons stopped me: I am feeling "spacey" from lack of sleep and just couldn't summon up the energy to get dressed and I felt that because of that I would be in a "vulnerable" place and I would be more likely to eat all the sweets that I knew would be at the reception. I would have used the excuse the sugar/caffeine would be a good stimulant and "perk me up". I apologized to DH when I saw how disappointed he was that I wasn't going. I also thanked him for complying with my new "directives". I am so blessed to have him.

Beverlyjoy when you get your next new dress you have to share with us what it looks like and why you decided that was the one to celebrate your commitment to yourself and your healthy.
Onebyone I have been told yoga is perfect for those of us who have RA and osteo arthritis. I used to when I "didn't need to". Now, I am apprehensive about getting up from getting down on the floor but I hope you like it.
gardenerjoy we are literally on the same page! Who knew that our thoughts could be so controling and at cross purposes with our best intentions!
eusebius- my DH spent several hours today replacing a 20 gauge bass string in a Steinway. He has very long arms but he was really sweating it when I checked in with him. These are work of arts. Period! Fit for the artist you are. FYI all- Mason & Hamlin and Steinway are the only two piano makers that are made solely in the U.S. TG we haven't imported that. China has been really trying to penetrate the market but these two are really holding tight.
Chefjoona-Yum! peppers and spinach are two of my new favorites for veggies. Now, I will have them fresh from my garden this summer.
BBE-only one word of caution about zero calories. I overdid watermelon this past weekend and I paid for it (the D word). ;) TG for aloe infused tp. No one has to tell me to eat fruit, always loved it, only to know when to stop. That certainly got me doing "spontaneous movement".:D Nuff said.:o


05-11-2011, 07:17 PM
Hi Coaches!

Today was a good day. I moved my ticker down 1# for the first time in ages.
*credit* I have been willing to accept being in a non losing mode until I figured out what needed to change. (I've actually lost 14 pounds since Feb.18).
What changed:
1. I accepted Dr. Beck's recommendation and started measuring and tracking my all my food and counting calories, for better or worse, with a calorie goal in mind.
2. A big change in home environment, there have been no potato chips in the house since the freaky occurance of the oily mess on the refrigerator. *credit* my husband there. He has not asked for another chip, thus our "family" has seemed to get one step healthier.
3. I bought the recumbent bike; recognizing I needed an option for exercise at home even though I didn't want to spend the money.
What now:
Just keep working on my healthy lifestyle like I have been; focus on OP eating, tracking and practicing my Beck skills. I have a stressful life; if I can lose-super great, if I can maintain-that works, too, if I gain some back, I'll get serious and get back on track (perhaps a little sooner this time-winters are hard). I'll just never give up.
My hope:
I hope I'm over the short term gaining this time around. I hope I can do another week preplanning all my meals. I'm finding it so helpful with my oftentime chaotic life. It is working really well for me. It's taken me a year to get organized enough to do it(I'm pretty ADD)... I will try for one more week...then one more week...then one more week.

Exercise was no choice today; I did 10 miles on my recumbent bike even though I wanted(really wanted) to stop at 6. Spontaneous exercise was KNOCKING WET HEAVY SNOW OFF OUR FULLY GREEN 10 FT TALL HONEYSUCKLE HEDGE (and the lilacs)....TWICE! Then going to my moms for a repeat performance.

BillBlueEyes, I read, and thought, "Weight Watchers", then read and chuckled. I must admit that I invoke their zero points, at my convenience, too. lol. Kudos for a nice OP day which included exercise and clicking your maintenance ticker. :goodluck: to the Celtics...think the game is on very soon.

gardenerjoy, love the analogy of sabotaging thoughts like weeds in the garden. I was really thinking about perfection this morning...and now you've brought it up. Crazy that I can trace my previous failures at losing weight to not being able to do it perfect...sometimes lack of exercise….sometimes inability to control my clutter. I'm trying the NIKE "Just Do It." And, like you learning to accept something in between All or nothing.

GardeningDeb, you said, "So it was an okay day today." I think you did made a better choice with chocolate and didn't eat them all but left the rest on the counter, you read from your Beck book AND did a cardio workout. I call that a very good day. Give yourself credit.

ChefJoona, I say ouch, too, but ouch that DF has fried chicken hanging around. It makes it really hard to resist. Good that you decided that WAS your evening snack and stopped at Yay, as always, for packed and planned food.

Erika(eusebius), ouch for crash and burn but great for getting back on plan. Oh, well. I sure wish my resistance muscle was stronger sometimes but am glad that we learn we have the ability to get right back on track.

onebyone, yay for a less painful leg which seems to be taking you all over the place now. The yoga sounds great! I'm taking your approach today, "Nothing to eat over." Simple.

Beverlyjoy, ouch for the right before bed eating. I am getting better about just going to bed, no matter what. I think your short term goal is a really good idea. I'm sending you the ability to say NO CHOICE today.

pamatga, I was wondering where you were this morning. I'm glad to hear you went through the steps of analyzing your McDonalds trip if you were feeling uncomfortable about your decision. I think sometimes there's a fine line between personal accountability (on these public threads) and learning to be true to ourselves, if that makes any sense. When you described your MCD trip is sounded sensible and quite sane. It sounded like you were comfortable with your choices. Isn't that what we're working towards?

CeeJay, I finally made your muffin recipe. It is excellent! I didn't taste while mixing, I portioned one for myself and gave the rest to my mom and DH. I put the recipe in my livestrong acct. so I can access it any time-with the nutrition.

Thanks for being here everyone!

05-11-2011, 07:39 PM

MaryContrary-very nice list of credits.

maryann-yay for engaged and excited 8th graders. That is an accomplishment.

Lexxiss-glad you had a good experience parting with the books. Credit for eating a healthy orange rather than all the other things that would not have been good for you.

GardeningDeb- credit for eating a few chocolates only and then stopping. Not easy to stop once you get started. This is a hard skill to master.

BillBlueEyes-LOL re zero points for fruit. Never mind, those three little kiwis were very good for you.

ChefJoona- credit for modifying eating plan after dipping into the fried chicken.

eusebius- waving hello. Credit for saying oh well and moving on.

gardenerjoy-kuddos for exploring the impossible path of perfectionism.

onebyone-enjoy those Canada Geese babies. Isn't spring wonderful?

Beverlyjoy-that's all we can do is move forward. Three days and then a reward sounds like a smart idea.

pamatga-good for you for writing out your sabotaging thought strategies. Thanks for sharing the Bob Green questions.

For me- will check back in later about how today goes. Yesterday went well and I am feeling determined.

Credit for eating on plan, checking in with my coaches and planning tomorrow's food. Yay.


05-11-2011, 11:13 PM
Good Evening Everyone,
Didn't fair as well today with my eating. Had a little bit of a stressing situation arise and I actually ran to the cupboards to find something. I refused to touch the Easter candy on the counter and put it in my son's room out of site but ate a serving or two of walnuts. I really should stay out of the stores when I feel like that because I was right back at the sugar free candy tonight. Had a couple sugar free caramels and all was better once again. Not so great to be using chocolate so I am signing off and reading my book some more. Tomorrow I need to be ready to put more of the info into action.

Lexxis, Great job measuring all your foods and entering your calories.


05-12-2011, 05:44 AM
Diet Coaches/Buddies - Only good enough with the food at a memorial service yesterday; CREDIT moi for being mindful if not frugal since I had lots of opportunities to go overboard that I skipped. I even thought about some Kentucky Fried Chicken - for just a moment before my brain snapped back on. I did ignore open bowls of tree nuts - a whole CREDIT moi for that.

A good gym session, CREDIT moi - back on track with the largest dumbbells that I do.

onebyone - Yay for "a body that wants to heal." LOL at being hissed at by Canada Geese. I rarely get to write Canadian Canada Geese since I mostly see American Canada Geese here - which are usually called Golf Course Geese, LOL.

Erika (eusebius) - Yep, the key thought, "back on plan."

CeeJay - Yep, it's a good day when you've already planned for tomorrow.

Joy (gardenerjoy) - I feel like I practice all the Thinking Mistakes, but you've highlighted my two best also: "All or Nothing" and "Exaggerated Thinking." LOL at, "The point, grasshopper, ..."

Beverlyjoy - Neat to have a planned reward for three days on plan. I thought of you on Saturday when I saw a story teller with a dozen enthralled kids around her.

Debbie (Lexxiss) - Congrats on that ticker down a pound. I love being reminded of the oily mess from your potato chips - if I can keep that image in my head I'll never have to eat another.

ChefJoona - Yay for having selected a DFiance who doesn't finish his fried chicken - not many men can do that. Ouch for picking at it yourself.

pamatga - Ouch for 28 hours without an Internet fix; some folks think an email not answered within an hour is an insult, LOL. Great distinction, "it was OP, just not Gold Star....more Bronze Star."

GardeningDeb - Ouch for having to confront that Chocolate doesn't relieve stress. Kudos for gathering your forces ready to face today.

Readers - [B]chapter 3
Get Ready to Lose

Before you start, however, I would like you to do the following 10 essential tasks.
task 7
Fill Your Distractions Box

In your Diet Notebook, I'd like you to start writing a list of highly distracting activities under the heading "Distractions List." From the list on page 40, chose whichever activities you think would be effective. Keep adding to the list over time as you think of new distractions. Store a copy of your Distraction List - along with any other items you need, such as puzzles, nail polish, playing cards, CDs, photo albums, and the like - in your Distractions Box. Also keep other helpful lists in there, such as friends you can call, Web sits you would like to visit, items you want to buy, chores you never seem to get to, and games you want to learn. Make it as easy as possible to distract yourself when temptation strikes. Consider making one box for home and another for work. You will note that I haven't included reading or watching TV on this list. Many dieters find that these two activities just aren't distracting enough; if they are for you, include them on your list.

Judith S. Beck, Ph.D, The Complete Beck Diet for Life (Green book), pgs 39-40.

05-12-2011, 07:48 AM
On plan eating day yesterday. Thursday morning weigh-in shows -1lb from Sunday, but still hovering around where I've been the past couple months. I'll take it as normal fluxuation until it really becomes a downward trend. At least I am getting experience as to what a maintenance diet is like.

Got outside at the office yesterday and helped some co-workers garden for about an hour... weeding, raking, mulching. I am helpless in the garden, but am interested in learning. I committed to continue to assist the gardening group throughout the summer. I hope to develop this new skill!

Food is planned for today... it might include a trip to Ben and Jerry's with co-workers. I am planning on one scoop of fro-yo... the lesser evil.

Committing to walking after work... with certainty if I have the fro-yo cone!

05-12-2011, 10:23 AM
Hi everyone, I'm reading the green book this time after reading the pink book last year. I think I'm finally ready to follow through with this. I've been battling myself for 6+ years now, yo-yoing up and down and I'm just ready to stop and get control of my dieting and my life. I feel like I don't even know how to eat most days anymore, I've tried so many different plans! I've been mostly following the steps for the last few days and things are going pretty well.

I keep telling myself I don't need a diet coach, but maybe that is part of why I have failed in the past. I'm not my best coach most of the time, sigh. So here I am :)

05-12-2011, 10:33 AM
We're going to Chicago for a few days to visit DH's nephew who is a wholesale wine salesman. The whole point of this trip is to eat in some of the finest restaurants in the country. A good thing that Day 30: Stay in Control When Eating Out is coming up soon.

Until then, my mantra is "Eat like a food critic." I'm thinking of the book Born Round by Frank Bruni -- a memoir of a writer who had just found peace with his body and disordered eating when he was offered a dream job, food critic for the New York Times. His friends and family were worried, but it turns out that it only takes a couple of bites of a dish to develop an opinion, so being a food critic does not, in fact, require eating a lot of food.

I probably won't post for a few days, but I'll still be reading the pink book each day and keeping my food journal.

Exercise yesterday was packing. Oops. But I'll be doing a lot of walking on this trip. Tonight, it will either be along Astor Street to see the mansions or along the Shore Trail to see the Lake.

Today's my birthday and I'm thrilled to be celebrating it nearly 30 pounds lighter than last year!

Day 27: Master the Seven Question Technique
I'll want to revisit this the next time I'm struggling since I don't have as much time as I would like today to play with the idea.

WI: -0.25kgs, Exercise: +0* 525/1200 minutes for May, Food: 90%op, Read my Advantages and Responses: yes

BillBlueEyes: a memorial service is a tough time to stay on plan -- credit for ignoring the tree nuts at such a time.

ChefJoona: good job planning for and around the fro-yo.

Welcome, Bigknitter! This group as diet coach has definitely been the secret to my success this time around.

05-12-2011, 01:26 PM
Off Work today. Lots of small shores including hemming DS pants for first communion this Saturday. Thankfully, we will have brunch out after. Super busy and husband spraying walnuts night and day because of the upcoming rain So it will be nice to have someone else cook. DS is so great. I have only one child and really appreciate every milestone. I also appreciate my part time job. It gives me a day like today to enjoy the preparations and not rush through them.
Reading Lexxiss' thoughts on how to burst through the plateau stage. I had to analyze myself after several months of stuck. My plan of tracking exercise mins ( a minimum of 210 min a week) and a veggie juice a day seems to be working. Yesterday was another OP day. Sometimes the solutions seem so simple. Perseverance, I guess, is the key -and honesty - a willingness to look at exactly what I am doing even during the time I am seemingly powerless to do anything about it.
BBE: Maybe if you came and sprayed with my husband 20 hours straight your tree nut fascination would mellow - or maybe you would be found under a tree stuffing yourself with the produce. Interesting:)
ChefJoona: I support planning a treat. I am planning to eat DS cupcake at his celebratory brunch.
Welcome Bignitter.
GardeningDeb: I know exactly what you mean when you described "running to the cupboard." Everyday I don't have to do that is a success.
Ceejay: "determined" is good.

05-12-2011, 02:23 PM
Hi Coaches

I've been OP so far today. I don't know how many days it's been. I don't particularly care. I'm just glad to be following a plan. It sure has calmed me down. At least I know I am doing one good thing for myself and my body and for my future for that matter.

I have noticed that 80% of the time I am eating a reasonable amount, but the other 20% I am eating too much. The quality of my food is way up there now. There is a benefit to having a financial crunch: no $ to eat out. This has been a good thing. I've been cooking from scratch all week and that's key to me being OP.

This morning I contacted the potters' guild person to get me going at the studio. I avoided doing that the last 10 days. I feel like I could start to get some work in. I'm not sure what I'll be making, whether it's for the markets or for the studio tour or what. But it will be fun to find out. I usually don't know so this is par for the course.

My first week of being OP was all about following a plan. I simply wanted to see myself follow a plan and to be honest about my food. I'm going to refine the plan weekly, just change one small thing at a time but stick to it and be consistent. It feels right to me to do it this way.

Yesterday I bounced on my mini-trampoline for 15min. I overdid it. I felt like I had shinsplints when I got off and rested a bit. I ended up not going for a walk last night. Tonight, I'll go for a walk as I am laying off the trampoline.

I'm not sure if I feel better physically or not. I think next week I'll see the walk-in clinic dr. again. Since I'm not "all better" I should get an idea of what, exactly, is wrong. Maybe I'll get a referral for physiotherapy or something. Not sure how that works but I guess I'll find out.

Have a good Thursday Becksters!

05-12-2011, 02:33 PM
:congrat: for being -30lbs since this time last year :bravo:
Enjoy your trip to Chi-town! I hear there's a lot to see there and sightseeing is best done on foot... have fun!

05-12-2011, 05:14 PM
Hi friends... I made it through yesterday on plan. I am so grateful. I planned/measured/logged my food. I drank a lot of water. I also left a bite of food at each meal. I also tried to concentrate on eating slower and really tasting the food. I received my newer Beck Book and started to read part of it and thumb through.

I am one day towards my new dress.

Hi Big knitter - WELCOME!! So glad you posted.

I hope you are having a GREAT day.

05-12-2011, 05:47 PM
Hey peeps! I may not be able to post daily til soccer and track are over, but I"ll do my best. My busy running around in the evenings is also interfering with my reading of the Beck book, but I did make a card with the list of reasons I want to lose weight, a list of rewards, a list of distractions, and started a list of responses to sabotaging thoughts (of which i have many!) I used one of those today at work when I saw the m&m cookies someone brought in.

Lexxiss -- I have had a recumbent bike since I broke my leg and I like it for days when it is too cold or rainy to ride outside --and when I'm sick of the elliptical we have. I like to watch DVDs of TV shows while I ride. We haven't had TV reception for 14 years, so I have to get my TV fix on DVD.

BillBlueEyes -- I used to adore weight training, but have sadly neglected it for years. I really, really need to start up a program again.

maryann -- how did your juiced cucmber taste?

marycontrary -- I am terrible about eating while standing too. Especially breakfast, because I'm usually making my lunch and my kids' lunches and doing other morning tasks while I eat.

beverlyjoy -- 1 down, 2 to go! yea for new dresses!!

onebyone -- what plan are you doing?

gardenerjoy -- I love Chicago! Enjoy!! I liked the book "Born Round", though I kind of got the feeling at the end that his weight loss wouldn't last.

bigknitter -- welcome! I'm new too.

chefjoona -- gardening is GREAT exercise. It's functional and uses a lot of muscles. I hate doing it in our yard because we have a thousand giant mosquitoes, but when I get, am I sore the next day.

05-12-2011, 08:34 PM
Hi Coaches!

It's been a good Beck day! I did use NO CHOICE this morning to get from 4 to 10 miles on the bike. I read some cookbooks while I was riding. Later, I got out my sewing machines (distraction) and got some projects done. There just wasn't much to resist today. Food was planned and I enjoyed not having to think about it.

Bigknitter, :welcome2: I think the most compelling reason that Dr. Beck has for suggesting that we find a diet coach is that most of us are not our best coaches, so you're not alone.

BillBlueEyes, yay for steering clear of the KFC and the tree nuts. Thank goodness for brains that snap back on at the right moment. Oh, well, for Bball.

CeeJay, yay for feeling determined!

GardeningDeb, Great that you are doing more reading so as to be able to put more info into action.

ChefJoona, yay for your gardening group! You can learn a new skill while getting some exercise. Great that you planned in a Ben and Jerry's, especially since you resisted last week.

gardenerjoy, have fun! and Happy Birthday! Thanks for the info on "Born Round" as well as the idea of eating like a food critic while you're away. I'm going to see if our library has a copy.

maryann, your weekend sounds very nice. Glad you have had a day off to prepare, enjoy and not rush. I find I'm so satisfied with my veggie juices. I'm wondering if you will find it helps you in that way, too.

onebyone, I like your approach about looking at your plan one week at a time. Glad that following a plan has calmed you down, too. Yay for contacting the potters' guild.

Beverlyjoy, lots of credits! :cp: I think I'll check and see if the Denver library has the newer Beck book.

Susan(wifetoabadge), great that you have been to do so many tasks already. I just imagine you running here and there with the kids...but now you have some cards to take with you to read when you have a moment. Your lack of TV reception reminds me of my years in Alaska.

05-12-2011, 10:11 PM
Hello everyone

Lexxiss-yay for a descending ticker!!! Your plan is definitely working. Glad you enjoyed the muffins- I am planning on whipping up a batch this weekend.

GardeningDeb-yay for eating walnuts instead of Easter candy.

BillBlueEyes-credit for deleting KFC from your thoughts. You did well with the nuts- I know that is a tricky one for you.

ChefJoona-credit for on plan eating and working out in the garden.

Bigknitter-hello and welcome. You will find the people here are wonderful coaches.

gardenerjoy-have fun in Chicago. Sounds like a great time. Let us know where you ate and what you ate. Wishing you a very happy birthday.

maryann-good for you for sticking to your exercise plan and downing that veggie juice every day.

onebyone-so glad you are feeling calm. Nothing like doing what you know is good for you to bring that sense of peace.

Beverlyjoy-huge honking credit for yesterday on plan. Is it the green book you are reading?

wife2abadge-you are doing great- I found the cards to be really helpful. I try to read them at least once a day.

For me- despite this being a very stressful week I am still on plan. This feels so good and after such a long spell of not taking care of my eating it feels great to be helping myself again.

Credit today for:

weighing in
reading cards
checking in with my coaches
20 minute walk with DH
eating on plan
planning tomorrow and packing lunch

Have a great Friday everyone!!!


05-12-2011, 10:46 PM
I knew I would probably be the last one of the day to post but I actually slept 12 hours between 12 a.m.-3:30 p.m. today. I actually awoke rested. Still getting up in the middle of the night but in order to quit that mid-night distraction eating (and logging it as breakfast calories eaten) I have been working on making separate cards in response to Day 27-Master 7 Questions Technique(Day 27-pink book). I am taking the sabotaging thoughts from a few days ago that I wrote down on cards and I did each sabotaging thoughts with answers to the 7 Questions. Here is an example of one:
(sabotaging thought) "I miss/want my favorite foods".

Here is the answers to the 7 questions to retort this sabotaging thought. 1)I have all or nothing thinkking, exaggerated thinking, overly positive fortune telling, self-deluding thinking and justification. 2) Yes, I do miss/want my favorite foods but I continue to eat them I'll remain obese. 3) Yes, I have to not eat these foods right now so I can lose weight. I will probably have to severely limit/eliminate these foods while I am dieting 4) I have a choice: continue to eat favorite foods and remain obese OR restrict both exposure/eating favorite foods 5) The present effect is I remain stuck at same weight OR I yo-yo losing weight/regaining lost weight. If I refrain from eating my favorite foods I have a better chance of successfully losing the weight. 6) To thoughtfully consider making the choice to restrict/eliminate eating favorite foods to help with my weight lose efforts 7)Go ahead, eliminate eating favorite foods so I can focus on losing weight.

By the time that I had done my third card writing retorts to my sabotaging thoughts, I felt a lot of peace. I have felt a lot of anxiety this time restarting my gazillion dieting efforts. I have a strong fear of failure and my overeating masked a lot of anxiety I have from feelings of powerlessness and vulnerability which were the direct result of years of childhood sexual abuse. I was in therapy for several years but I also was heavy during that time and now I realize that my overeating was masking the absolute terror I sometimes feel of being hurt, attacked and damaged; all of which happened to me when I was my most vulnerable: being an innocent child. So, not overeating is bringing up a lot of very strong feelings for me right now. I credit myself with not eating and pushing through this.

Tonight, we got the emissions test done on the car (essential to keep smog down in Atlanta), planted sugar snap peas and Swiss chard where the hydragnea used to be (it is thriving on our shaded front porch), then finished off by eating at our nearby Applebee's where we have gone for 7 years. I got the "under 550 calories" signature sirloin steak, shrimp, broccoli and new potatoes(it's about portion size) then I wanted to see if I could "conquer" another food place: a frozen yogurt shop in the same shopping strip mall. I asked which ones were no-sugar (only one!-coffee flavored) then I asked the cashier if I could have the nutritional breakdown of the food. She brought out a book and let me copy the information. My BLC food plan does a breakdown of all the macronutrients and I have a specific amount I eat each day. I looked the cashier straight in the eye (it was super busy) and said emphatically " I need to know this information for my health". In spite of there being a line behind me, she was very compliant and cordial.

Gardernerjoy et al-we can conquer the outside world when it comes to food and our needs. "Ask and you shall find, seek and it shall be given to you." My posts get so long and most of you are probably watching basketball, tv or knitting :welcome2: bigknitter so I will try to post earlier tomorrow so I can address each one of you. In the meantime, you all sound like you are hitting your strides, tree nuts for BBE, onebyone, being OP, gardeningdeb-yahoo for the Just Say No to temptors,beverlyjoy-ditto,marycontrary-Master Juicer, :woohoo: and lexxiss-wtg for down the sliding ticker. If there is anyone else I missed, love ya.

05-13-2011, 01:36 AM
Thanks for the welcome everyone :D Well I had a pretty good day today. I'm still making my way through the book but I am trying to go by the success skills checklist in the back of the book. There are things I need to work on.

Slowing down and enjoying my food more. I tend to have a weird eating schedule and really it isn't even a schedule. So I ended up hurrying through my lunch because it was overdue and I needed to hurry. And then I ran out of time and had to down a protein shake pretty much on my way out the door to dd's swim lesson. I need to make more time for the things I need to get done, and make more time for enjoying meals.

Today the boyfriend sent me home with a small piece of cake for our dd. I was curious and it wasn't on plan but I did have a bite after dinner. I give myself credit for not eating more than that though. I had plenty of wiggle room to eat it but I should have probably resisted that one. It wasn't that great ;)

Tomorrow I'm having sort of a cheat meal, but it will all also be planned and within my range so I'm hoping it will all go okay.

I did do some spontaneous exercise, sort of lol I usually send the bf downstairs if we need a can of food or something, but I sent myself down 3 times today. I homeschool my daughter and besides working I am sitting with her a lot. I will have to get creative for my spontaneous exercise I think.

Anyway, hope everyone had a great day :)

05-13-2011, 08:02 AM
Quick post... I slept in this morning and need to be leaving for work in just a few minutes! Oops!

Food was good yesterday... Ben and Jerry's didn't happen, but a trip to the bakery next door did. I chose one thing, cut it in half and wrapped the other half up.

DFiance and I took a walk after work to our friend's condo down the street, as we are kitty sitting for a few days.

:welcome: Bigknitter!!

:celebrate: Happy Birthday gardenerjoy! How wonderful to celebrate so much lighter than last year!!!

TGIF and waving to everyone :wave:

05-13-2011, 08:13 AM
:welcome: Lauren (Bigknitter) :welcome:

And, in case you didn't get one of these when you joined 2 years ago, :wel3fc:

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

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

05-13-2011, 08:13 AM
Diet Coaches/Buddies - Made an effort to skip the food portion of a meeting last night, but missed by a few minutes and ending up having some cake - OUCH. My iron-clad ability to skip unplanned foods needs rejuvenation.

Good long walk; CREDIT moi.

onebyone - Kudos for contacting the potters' guild person to get you going.

CeeJay - Kudos for remaining on plan during a stressful week.

Joy (gardenerjoy) - Enjoy all the fine foods of Chicago. And Happy Birthday!!!

Beverlyjoy - Yay for a day on plan.

Debbie (Lexxiss) - LOL at reading cook books while exercising. Hope they don't cancel out the work.

maryann - I just love watching kids reach milestones - remembering fondly a friend tell me that his daughter just learned to walk down the stairs frontwards.

ChefJoona - Yay for gardening for exercise and just pure joy.

pamatga - Congrats for being able to do 12 BIG hours of sleep. Hope you're catching up.

Susan (wife2abadge) - Kudos for standing down M&M cookies at work - work stuff can slip in under my radar.

Lauren (Bigknitter) - It's great to have the thought that the yo-yo dieting can now end by using the strategies of Cognitive Therapy. I'm not a good candidate for being my own coach, since I can talk me into anything, LOL. But we're willing to be your collective on-line Diet Coaches/Buddies and hope you'll play that role for all of us. Glad you've joined us.

Readers - chapter 3
Get Ready to Lose

Before you start, however, I would like you to do the following 10 essential tasks.
task 8
Talk to your Family

Most dieters don't want family members to mention their eating at all. They don't want to feel as if the "food police" are looking over their shoulders. In fact, many dieters eat quite modestly in front of others because they don't want to be judged - but then they can end up eating hundreds (or even thousands) of calories more when they're alone. It's important to let close family members know that you will be changing your eating habits and are enlisting their support. ...

Judith S. Beck, Ph.D, The Complete Beck Diet for Life (Green book), pg 41.

05-13-2011, 09:20 AM
Haven't gone to bed yet. One good day is followed by several not so good nights for sleep. Now, I have no choice but to stay up because I am switching my paid tv provider-doing a bundle-and supposedly it could take upwards of 6 hours for the technician to get all the wiring done! OY! He/she is scheduled to be here in an hour. Today is Day 28-Weighing In. I have not lost any weight this past week. I also have not gained either. Still standing firm with what I lost last week.

On my BLC site, charts of both my Food Plan Progress and Fitness Progress are available for viewing if I wish. There is something about seeing it in a more visual way that brings home my efforts, both good or not so good. I was struck by how the Food Plan Progress the bars are not so up and down, like they have been in the past, where I would have one-two lower calorie days followed by one really high calorie day. Last week's was very stable, each day within a few hundred calories of each other. I think that is real progress.

Happy B-Day, gardenerjoy! Hope it is a good one!

Having now worked a full month of Days from the pink book, I am gaining more confidence that this task is doable. I have especially felt the deeper soul work done in the past week-ten days has been the most beneficial. I now know how to recognize some of my "stinkin thinkin" and I can "talk back to it". Not only can I stare it down, I can make it back off and leave me alone. :broc:

I was doing some browsing earlier this morning/late last night (however, you choose to look at that time period) on and whomever is the cookbook reviewer here what do you think of these books? I'm seriously consider on buying them. You can PM me if you want.

The Modern Vegetarian-Maria Elia
Baking with Agave Nectar-Ania Catalano
Super Natural Everyday-Heidi Swenson
Super Natural Cooking-Heidi Swenson
How to Cook Everything Vegetarian-Mark Bittman

05-13-2011, 12:48 PM
Good Morning. Cleaning the house today because Grandpa will be staying with us until first communion mass. OP yesterday except for a Reese. Adjusted rest of the day's calories and no weight gain this morning. Off to step class and Pilates. Yesterday's juice was a cuke, an apple and two celery stalks. It was really tasty. Today is a green-eyed smoothie - spinach juice w/frozen berries, banana and milk. DS finished his off.

05-13-2011, 03:58 PM
Hi Beck folks/coaches… yesterday was a healthy day. I am so grateful. That’s two in a row (and three since Monday). If I stay on plan today, then it will be three days and I will buy that new dress.

I do have some credits for yesterday:
Planned/measured/logged food
Ate seated except for one mindless taste - still a credit to me
Left a bite each time
Wrote in my journal
Stretches and strengthening
Short meditation
Use resistance techniques a couple of times.
Eating slower - a lot of the time

I had a doctor appointment & they have a big bowl of candy at the desk. I did NOT take any said NO CHOICE. I’ve been aiming to stay away from sugar - at least for now.

My friend has come over a couple days this week to help with some weeding and digging. May 21 is the plant swap/potluck. It’s the tenth year. I am bringing a sparkler.

Wifetoabadge - yes, life is so busy. Credit for making your lists and referring to them during the day!

Lexxiss - sounds like you had such a great day… yay. Mucho credits on 10 miles!! That’s awesome. What are you going to sew. Such a good distractions.

Ceejay - I am so, so glad that you are into your plan and feeling many of the positive things that result from doing so. Credit for planning packing your lunch. (it sure keeps it easier to stay on plan)

Maryann - well done on the veggie juice. I often put veggies in my smoothies. It’s such a good way to get in more vegetables. Enjoy your time with Grandpa.

Pamatga - well done on the Seven Step Technique in regards to your sabotaging thought. Isn’t it amazing how it can help put those thoughts into perspective as we learn to live healthfully and more sane with food. I must admit, if I am home alone I will sometimes actually shout out loud to those thoughts with vigor!! Major credit for getting the nutritional info you needed. (too bad if she’s busy - YOU are more important) So glad that a month with the pink book is feeling so right and you are finding it helpful.

big knitter - yes, slowing down is challenging, really, at first. When I am feeling like I am needing to slow down… for a day, I eat each meal and look at my watch and only eat the next bite after 30 seconds have passed. It’s not in the book.. But, I have a Beck friend (not on this site) who said it helps her. Credit for only one bite of cake.

Chefjoona - credit for avoid the ice cream… that’ hard!! Well done on the half cookie, too. Credit on the walk with DF.

Gardener joy - HAPPY BIRTHDAY! - Hope it was a great day.

Billbe - oops on the goodie at the meeting. I nice long walk is always so nice. (see any interesting birdies.)

Have a great day.

05-13-2011, 08:52 PM
Hi Coaches!

It's been a good day, so far, with one tweak; we went to Denny's at 2 am and I had a healthy omelet and side salad. I exchanged my regular lunch for my green smoothie instead. Exercise started with raking the snow off the lawn for tomorrow's yard sale. The rest of the day was spent hauling junk from many locations.(disclaimer: 99.9% of this junk is not mine!) I will put some free stuff on the curb and will smile when it leaves. I will happily take any $$ anyone will give me for this cr*p. *credit* moi for continuing to clean up family messes.
Funny, I reached in my purse this afternoon and found something wrapped up...a protein bar...what kind?? It was a TerraBone edible chew treat for dogs. lol I said NO CHOICE and resisted.
My computer is slow tonight and I need to sit with my pups and give them some I'll sign off for tonight.

Good work, everyone!

05-13-2011, 11:35 PM
Hi Coaches

Quick check-in. I was OP today credit and I have submitted my plan for tomorrow to my
The leg was much improved today and I chose to really rest today until DH got home and then we went out a bit but I was careful to walk slow and take extra care not to strain it. Tomorrow we're off to the farmers' markets (4 on my list) looking at them as a potential place for me to sell my artwork. After that we'll be attending an auction for pinball and videogame machines. DH would like a roomful of these beasts one day. Then we're seeing Thor at the theatre with DH's brother and his wife.

Over the weekend I'll pick up my clay (I hope) and pay my $ dues. I've arranged to be in the ceramic studio at the potters' guild on Monday morning credit and on Tuesday I will get myself to downtown Toronto ( I live North of the city) and into my studio to start work on something. Probably my sketched out astronaut painting.

Looks like I am actually going to start living here in this new town. credit I just hopehopehope the leg/back situation is truly on the mend.

Have a good weekend Beckies.

Lexxiss Kudos on all the work getting cr*p out and onto the curb and then onto tables and whatever else for sale. Sorry to read about the sn*w! AWFUL! Good luck to you for your sale. We're having our own at MIL's house the end of the month...

05-14-2011, 12:13 AM
Just a quick check in tonight.

I was not on plan today and need to get right back into the groove tonight. I have a plan for tomorrow and intend to stick to it.

I ditched my healthy lunch for chinese buffet. And I overate at dinner and ate desert so I am way over calories for the day. Oh well, there is no reason for me to not hop right back on plan this moment. I know there are going to be days like this, the key is to not let this be an excuse to carry on for days or even weeks of unhealthy eating.


05-14-2011, 05:58 AM
Diet Coaches/Buddies - A 100% on-plan day, CREDIT moi. I need a few of these to remind me that it's possible. DW made lentil soup for dinner; I could easily become a lentiltarian, LOL. I have always assumed that all lentils came from India, but it turns out (according to Wiki) that Saskatchewan is the largest exported of lentils in the world. Thanks Canada.

A good gym session, also, CREDIT moi. I'm back on track with my maximum weight dumbbells, which makes me very happy.

onebyone - Yay for a busy day engaged as a local resident.

CeeJay - Kudos for "hop right back on plan this moment" - it's a big deal to avoid that lure to go deeper and deeper.

Beverlyjoy - Holding my breath, cheering for the new dress. Kudos for ignoring the candy at the doctor's office; you'd think that doctors would want to set an example about junk food. [No special birds on my walk - but DW saw a Northern Parula in our yard yesterday!]

Debbie (Lexxiss) - Good luck on your yard sale today; seeing junk leave makes me so happy.

maryann - Love the name, "green-eyed smoothie." Are you a fan of Pilates? I tried them for a few weeks, but dropped out - only because the class time was too difficult to make. But I'm thinking of rejoining at a better time.

pamatga - LOL at "I can make it back off and leave me alone" - I'm enjoying the image of your Sabotaging Thoughts cringing away in terror.

Lauren (Bigknitter) - Kudos for the spontaneous exercise going downstairs to get stuff; I'm a big fan of making immediate trips on the stairs for exercise - mainly because in the past I would consistently stack things near the stair "for the next time I was going." Good luck working on making time for yourself - that's a big challenge.

Readers - chapter 3
Get Ready to Lose

Before you start, however, I would like you to do the following 10 essential tasks.
task 8
Talk to your Family

... You don't have to use the word diet. You can just tell them that you have decided to eat in a healthier way.
Explain that you are reorganizing the kitchen: "You can help me so much by keeping certain foods out of the house or out of sight."

Be nicely assertive: "I'm starting a new eating program, and I don't want to feel self-conscious, so please don't comment on anything I eat or don't eat."
Judith S. Beck, Ph.D, The Complete Beck Diet for Life (Green book), pg 41.

05-14-2011, 09:18 AM
ha ha Lexxiss -- good resistance on the "protein" bar!

Bill, my kids really like lentils a lot. They aren't quite as thrilled with beans, but will eat them if that's what we have for dinner.

Sticky thoughts, CeeJay! Glad you had a good Friday, onebyone. GO Beverlyjoy! That new dress is almost yours!!

maryanne -- our dd had her first communion last Sunday. She was the only girl who didn't wear a white dress and veil (they didn't have to), but chose to wear purple. That's my little individualist for you.

pamatga -- why don't you get the books from the library first and see if you think they're worth buying? I liked Mark Bittman's book, but didn't think it would be useful enough to own. I find Robin Robertson's books much more user friendly. Isa Chandra Moskowitz's book Appetite for Reduction is great too.

Well, off to shower, go to golf lessons, and then on to dd's track meet. Tonight we have a potluck gathering, but I have bean stew already made. It's supposed to be a Mexican theme, but too bad. I have the stew made, and we have to run dd to a birthday party and go to church after the track meet, so I don't have time to buy and cook something for the theme.

I'm thinking of trying to follow Joel Fuhrman's "Eat to Live" plan for my "diet". I may not end up following it EXACTLY because I do like greek yogurt, and his plan is vegan, but I want to cut out sugar, eat fewer grains, and try to lower my cholesterol before my next blood test. What plans are y'all following?:shrug:

05-14-2011, 11:08 AM
Beckies/coaches/friends - hooray!! I stayed three days in a row on my plan. I am getting a new dress. (I actually had 4 healthy days since Monday .- but, when I slipped up on Tuesday I had to start again.) Yes...I will show you the dress later.

Credits for yesterday -
planned/measured/logged food
lots of water
worked on eating slower and TASTING the food
left a small bite on my plate each time
willing to think if my wanting to eat was: hunger, craving, or desire
Ate seated most of the time - a couple of tastes while cooking

I weighed - no change… boo hoo. I thought I’d see something after some good days (not fair.. Oh well) I will carry on.

Today my mom and I are going for lunch at Max and Erma's. I've figured out that I can have the Hula Salad. I can ask for plain chicken instead of soy sauce chicken. (salt)

Lexxiss - credit for rearranging your food and making it fit into your plan! It’s amazing that people will take almost anything you put on the lawn with a sign saying ‘free’. We did that when we moved ten years ago. Good exercise moving all that ‘stuff’ around.

Onebyone - so glad to hear of your OP day. It seems to being helpful to be submitting your plan. - that’s wonderful. Major credit for doing so many things to make your new city feel like home!

Ceejay - I always say what you said… Hop back on your plan and move forward. Plan, plan and plan some more.

Billbe - CREDIT for your 100% OP day. It feels so good and helps keep you on the path you want. Good job on the gym. (I like lentils too - DH, not so much)

wife2abadge - credit for making your stew for the potluck - so there's something healthy. Lowering cholesterol is a wonderful goal and often a side effect of healthful eating.

Have a good weekend everyone.

05-14-2011, 11:33 AM
Thanks again for the welcome everyone! Bill I found the Beck Diet through this forum just searching around the different plans.

Well I did good yesterday, until I decided to have a few too many drinks, which weren't planned, and then I ate fast food. Ugh. I filled out my checklist and I just didn't practice any of the skills at all yesterday. I will get back on track today and do better.

05-14-2011, 06:02 PM
Hi Coaches!

The yard sale was a's a good thing because it's looking like it may snow again. I made a trip to our Sr. Center with donations and made another trip to my mom's dumpster. If I can't give it away it's better in the trash than in my house….hmm….sounds Food has been right on and I have an food event tonight. I'm going to bring a salad for our table to share and resist the Cornish Miners Pasty, which is just a cute name for shortening/white flour beef and potatoes, none of which sound very appealing right now.

BillBlueEyes, just finished my lentil curry….they are a staple at our house. Interesting that many come from Canada. Yay for a 100% OP day and maximum weight dumbbells...perhaps one influenced the other. lol

Lauren(bigknitter), great that you are already tuning in to how Beck can help you conquer your unplanned eating!

Beverlyjoy, yay for using your essential tools to put a string of days together sticking to your plan. I think your idea of a short term goal was excellent.

Susan(wife2abadge), great that you are narrowing down your "diet" choices. I follow South Beach Diet, mostly vegetarian style. I have made my own "tweaks" to fit my lifestyle, too. Yay for homemade healthy food taken to potlucks. It's one of my favorite strategies.

CeeJay, yay for making a plan to get right back in the groove. BTW- I don't do Chinese buffet anymore...once I start, I can't stop and then just move to the next food. I've identified it as a trigger. (perhaps it's some of the not so healthy additives)

onebyone, I'm so glad to hear you're finally feeling like you're going to live in "this new town." I thinkg that feeling helps in other areas, too. Great job that you are keeping in touch with your buddy every day.

pamatga, really looking at your Food Plan Progress and Fitness Progress and noticing "real progress" is just fantastic! Yay for working so hard at tracking to be able to see those results.

I must go take a short nap if I'm going to be in tip top food form tonight. I'm tired, rightfully, so.

05-14-2011, 09:01 PM
Good Evening Everyone,
I am going to try to post tonight. I typed two posts and both dumped in two previous days. Kept saying I didn't get permission from the administrator to post but I do think I know what happened now. I had my security system scanning so I think it interfered with my ability to post here. I turned it off tonight.

Well, 3 days ago I was doing pretty well. I was very impressed that I have 6 Hershey candy bars for my gd's when they visit to make s'mores with. I haven't opened that package and they have been there at least 2 weeks. I did fall though eat the kit kat I bought for my gd on Friday. She didn't come but stress did and it was history. And today I bought a bag of smart food with the intention of only eating a small amount to tide me over til I got home for lunch. Didn't go well at all. I neglected to work on my book last night as I was tired so I am going in after typing this to read some more. What is done is done but I don't want to continue going down that road.

Lexxiss, Glad the yard sale was a success. Great idea to donate or dispose of anything you don't want or need anymore. I started clearing out my cellar last Fall but got sidetracked. Maybe a good idea to work on that again this week since we are going to get rain and more rain. Snow. Wow.

Great job staying on track for 3 days.

Happy Birthday GardeningJoy.

Thank you for all the encouraging posts. Need to work on my positive thoughts as I just noticed BillBlueEyes 100 per cent. Amazing. And many of the other positive notes. I can say I did work hard yesterday on my raised garden. It is all constructed now. Just needs soil and veggies. Gave me a good workout lifting all those blocks.

Well have a nice night everyone. Be back tomorrow.


05-14-2011, 10:50 PM
I decided to post after I did all of my "errands" today. I was able to sleep well but I wish it wasn't broken up into two parts so I end up doing the majority of my sleeping between 5 a.m.-2 p.m. "Oh, well." Sleep is sleep and I needed it badly.

I'm stumped on why I didn't lose any weight this past week. I had one of the best weeks for my calories in a very long time. I was in the range BLC sets for me regarding calories and macronutrients. I didn't overeat once. I had sugar once-in a small reduced fat vanilla cone at McDonald's. God, that tasted good too! I have really been missing a little sugar. I have been craving it actually but I haven't given in. Well, okay, that one time. (I reread this and thought what are you saying here-go back and correct that) I suspect it is TTOM. Instead, I am eating sugar free chocolate mousse right now. It works.

The only other thing is that I can figure is that I need to start moving. I am better at "spontaneous movement" but I am sucking it in and getting back to planned exercise tomorrow. I have noticed that I have two time periods during the year when my RA flares up: right after Thanksgiving to the New Year and then the end of March-Mother's Day. This has happened predictably for the past two years. Assuming that this is going to happen again and I have 6 1/2 months before the next one, I am really going to try and do all I can to strengthen my bones (weight lifting is one way) and I have a few dvds for joint flexibility. I listened to an RA expert on NPR talk about how important it is for good pain management. I am going to look into alternative techniques and see what I can come up. I might even consider acupuncture. My son does this for chronic back problems. I want to be more pro active and less pill popping. This last time my stomach really took some tough hits.

wife2abadge My plan is the Biggest Loser Food Plan. I am a member of that site. It consists of whole foods, minimally processed, emphasis on fresh fruits and vegetables, lean meats, all brown and no white "stuff", lots of H20, minimal eating out, calorie restriction. In other words, not that much different than a lot of other food plans out there.

:congrat: beverlyjoy, ceejay,onebyone, lexxiss for really working your plans, both at home and away.

bigknitter I hate to admit this but when I first restarted Beck I was still eating chocolate chip cookies, V-Day cupcakes and such nonsense. And BBE still talks to me. This group should apply for sainthood, just sweethearts here. It wasn't until I had two horrible months that made me realize that not only was I in the right group but I really needed this stuff Dr. Beck was espousing.

I haven't done Day 29 yet, going to go and do that now so I will report on that tomorrow.

05-15-2011, 12:07 AM
Another quick check in tonight.

Had a lovely day puttering about the yard. Spring is in full swing and it was about 18 degrees today and sunny. Love it.

Still trying to take it easy on my shoulder. Went to physio apt. on Friday and have two more next week. It is feeling much better though so I am grateful for that.

I ate very healthy today- not what I planned but everything on track. I am glad yesterdays troubles did not continue.

Credit for:

weighing in
walking 20 mins with DH and mom
eating healthy
planning tomorrow

Have a good Sunday everyone!!!

05-15-2011, 07:40 AM
Diet Coaches/Buddies - Eating was on plan, with a peanut butter and banana sandwich lunch and a lamb dish at an Indian restaurant (another Groupon) for dinner - half brought home; CREDIT moi. The lentil soup starter was blended smooth - different than I expected - quite nice.

Got in a walk, CREDIT moi, but spent most of my time sorting stuff. I'm growing to resent all the junk I own - even the stuff I love. If I lived in a yurt, I wouldn't own this much.

CeeJay - Yay for combining your walk with your DH and mom. Hope that shoulder gets back in line.

Beverlyjoy - oh Sadies got her new dress on
lord lord
Sadies got her new dress on
her mom's done and said she's old enough to wed
sadies got her new dress on

Debbie (Lexxiss) - Kudos for all the stuff move away - I get encouraged watching others making progress. Thanks for the reminder that neat looking pastry things start with shortening - just eating lard, LOL.

pamatga - Yay for sleep - whenever you can get it. And yay for getting into strengthening your bones.

GardeningDeb - Yay for the completion of your raised garden frame - just in time for the warm weather. Kudos for letting those Hersey bars sit.

Susan (wife2abadge) - If everybody brings Mexican dishes, your bean stew will be most welcome by those who aren't Mexican food fans. Yay for Greek yogurt - good stuff. My own diet is a hand rolled, portion-controlled plan, leaning toward the standard whole foods and lots of fruits and veggies. An important part for me is to cut out the sugar desserts and treats.

Lauren (Bigknitter) - Yay for "back on track today" - the secret of success.

Readers - chapter 3
Get Ready to Lose

Before you start, however, I would like you to do the following 10 essential tasks.
task 8
Talk to your Family

If some family members are skeptical about your ability to change, shrug it off. They just don't know (unless you choose to tell them) why this time will be different.

Judith S. Beck, Ph.D, The Complete Beck Diet for Life (Green book), pg 41.

05-15-2011, 08:35 AM
GM, fellow Becksters!

BBE if we all lived in yurts, we would be having our grouptalk facing each other in a circle. So, I say, let's imagine this is our cyber yurt. How 'bout that? I don't think I have ever heard of one with electricity but you never know if someone would try and citify one.

It sounds like you like all things Indian and I like all things Greek. Any other favorites for cuisine in the house(I mean, yurt) here? BBE, have you tried Oikos organic Greek yogurt, caramel flavored? I think it tastes like very thick and rich butterscotch pudding.

Ceejay-I have heard shoulders are tricky to heal--circulation, I think. I mentioned I wrecked my right one twice. It will heal, just give it time.

Day 29-Food Pushers-Does anyone really see this "animal" any more? I think they are almost extinct. It seems to me that the social functions that I go to are of two camps: one where everything is white flour and sugar with a dose of caffeine or very nice display of whole foods, herbal tea and bottled water with the occasional chocolate chip cookie. The first is so busying feeding their own face I don't think they notice anything else. The second are those who are espousing something about health; whether from a medical, nutritional or personal viewpoint. Anyway, it was a good read.

Credit for:
Not eating at all during the night and instead chewing ice cubes (my new favorite) until I was shivering.
Saying "Oh well" about my screwed up sleep patterns and glad to get it when I do.
Spontaneous movement for 75 minutes.

FYI: My avatar is a sketch of the Saint Servitus, Feast Day is May 13th. He was a Belgian Bishop in the 4th century who was credited with driving out rats from the Netherlands. I would say no easy feat. He is the patron saints for or against, depending on whether you want to have something or get rid of something:

against foot problems
against lameness
against leg problems
against mice
against rats
against rheumatism

05-15-2011, 09:45 AM
Good morning,

This weekend has involved a lot of food- social plans out and here, and today will continue. I'm doing my best to practice Beck skills, but I feel a little out of control. I used to love the opportunity to eat go out to eat, or prepare something special for friends and family. Now I resent it for making Diet skills harder to use. I'm doing my best, but know I am going above my calorie limits.

Sunday morning weigh-in was up 1lb from Thursday- normal fluxuation.

We had a string of sunny days this past week, but we're back to rain. Bummer.

I'm needing to focus a lot on wedding plans... We have less than 4 months to go and a lot of planning left to do!

Wishing you all a good Sunday.

05-15-2011, 10:20 AM
Hi Becksters/coaches/friend - yesterday was a healthy day. I am grateful. I went to Max and Erma's for lunch with my mom. I looked ahead online and found a lovely salad of grilled chicken, greens, and fruit. It's so nice to be able to look ahead. - am grateful for the willingness to do so.

I have been getting lots of veggies this week. Early in the week I made some veggie stew (eggplant, onions, yellow peppers, mushrooms & a can of fire roasted tomatoes, oregano, garlic) I did different things with it all week. One day I ate some of it with garbonzo beans mixed in. One day I ate it with pasta. One day I added some ricotta cheese and parm cheese and as a side dish with parm cheese. I use Miur Brand tomatoes in the ‘health food section’ at Krogers.

I accomplished many goals yesterday:
planned/measured/logged food
exercise - stretches and strengthening
was seated while eating mostly - except a couple of unconcious nibbles (working on that)
tried to slow down and taste the food.
lots of water
read my Beck book
Said NO CHOICE a few times

working on:
fork down between bites
enjoying every bite of food
meditation daily
Reading arc/rc

big knitter/lauren - ouch - those cocktails can get us sometimes. Hop right back on your plan and you will be fine. Plan, plan and plan some more.

Lexxiss/Debbie - so glad your sale is over! It’s wonderful to get rid of the extra. Hooray for planning ahead and avoiding the Pasties. (when we lived in Michigan I learned of Pasties).

Gardening deb - sorry about your posts dumping. It used to happen to me. Since then I usually write it in my word processor area - going back and forth. No losses when I do that.) Good job staying out of the smores supplies. Dr. Beck says to keep your environment as friendly as we can. Sometimes, I’ll wait until the day I need a certain for to buy it. It helps me having to be tempted. I am sorry to hear of your RA, etc. I too deal with some chronic health concerns and don’t move much. It helps me when I do my stretches. I feel better.

Ceejay - Credit for your healthy day.. Even if the food took a few twists and turns. I hope your shoulder feels better soon.

Billbe - hooray for an OP day. I am always impressed how you can save extra food for the next day or week. Credit. Good job on the walk. BTW - LOVE the new dress ditty!

Pamatga - I am glad you don’t have a food pusher in your house! My DH brings in candy all the time. (he is not overweight) It drive me nuts. Wonderful credits! - spontaneous exercise is so awesome. Not eating in the night is major. Not letting your sleep patterns cause overeating is great. Carry on.

Chefjoona - I totally understand how uneasy we can feel face many food situation that are not in our food comfort zone. Plan the best you can. You CAN do it.

Have a great day.

05-15-2011, 05:21 PM
Hi Coaches!

Last night's food event was a success and I topped the evening by resisting the apple pie with processed cheese on top. Brunch today went well, too. I stuck with my usual choices and resisted the sugary desserts; instead choosing from the SF choices. I'm looking ahead since we travel early tomorrow morning. I'm going to sign off and read for a bit. My essentials will be to plan next week's meals and complete the clean up from my yard sale. Oh, and watch Survivor WITHOUT our usual OP pizza (too much food already today). Perhaps salad and popcorn for a snack.. Exercise was 6 m. on the indoor bike before brunch and umpteen trips up and down the stairs later today. Credit moi.

BillBlueEyes, I wish for less junk, too. *credit* for OP eating and a nice walk.

GardeningDeb, I use Micros. One Note to build my posts then transfer them over. The bonus is that I have an online journal, as well. Yay for saying what's done is done while knowing you don't want to continue down that road. Reading from your Beck book and working on positive thoughts and actions helps keep you on the alternate path...I think. *credit*

Pamatga, I don't have my book in hand, but one card right out of the book reminds us that will not lose weight every week. I think there is a great possibility that you, in fact, did everything right. "Success", what a great word to sum up something you want to have.

CeeJay, nice credits yesterday!

ChefJoona, I hope your Monday brings a more controlled experience with food. Doing your best to practice Beck skills during all those social events is really helpful.

Beverlyjoy, yay for a week with lots of veggies...and for many credits. Forgot to mention...last week I twirled and thought of you.

05-15-2011, 06:19 PM
Hello Everybody --

Well, I don't want to dwell on it -- but let's agree that I have been offline and feeling utter;y fed up depressed, useless and all...I have followed no plan at all, and its already mid-May. SO I am using all my strength to write this post, and commit to a Beck Start again. I am going to use the basic old fashioned and safe plan of doing the Workbook and having a 1400 calorie/day food plan. I have got a little book ready to record everything, and am hoping for a good nights sleep and a trip to the gym in the morning.
As they say, it works if you work it, so I am going to work it! Sadder but wiser, RubyJan

05-15-2011, 11:25 PM
Hi all!!

Quick check in tonight- am glued to the Survivor Finale (a guilty pleasure for sure).

Credit today for:

weighing in
eating healthy and on plan
reading a bit of the Green book
checking in with my buddies
planning tomorrow
Packing lunch for tomorrow


05-16-2011, 01:29 AM
Hello Coaches

This weekend was tough as I had to keep most of my planning loose. I stayed OP and said NO CHOICE more than once. credit

Tomorrow I am off to the ceramic studio. Hopefully I will return from there having started something exciting. We'll see. It's been a while.

My back pain is getting smaller and every 2 days or so it seems to move further down my body. Today it was in my ankle and the to of my foot. By my calculations it should be leaving me out the bottom of my foot in a few days.

bye for now...

05-16-2011, 05:58 AM
Diet Coaches/Buddies - I nibbled some home made coffee cake when I was bored at an event with food sitting about - Ouch - but otherwise on plan, CREDIT moi. I skipped my afternoon snack as a token compensation. Then took my long walk, CREDIT moi, in between rainy times in the afternoon.

I let go of some stuff I've saved for years. I had two old fashioned pressure cookers that I thought I'd use some day, but never had. First, I'd have had to replace the gauges since they were rusted, and I wasn't sure that the seals would hold. So, they're headed to the curb - just like how I got them years ago. Also dropped by a yard sale and passed on the opportunity to buy lots of stuff, MAJOR CREDIT moi. There was a nearly new Brookstone "Picnic Backpack" of impeccable quality with plates, utensils, wine glasses, cork screw, cutting knife and board, and insulated section. What a beaut! I could have bought it for $8 and kept it in my own attic for the next 40 years unused. It appealed to some romantic part of me who doesn't remember that you don't need a backpack to walk to a nice spot for wine and cheese, and when you need a backpack for a good hike, you don't need a cutting board, LOL.

onebyone - Yay for diminishing back pain - love the image of it dropping down your body and then out your feet.

CeeJay - The Internet news this morning says that a Boston dude won the Survivor Final last night. Am I supposed to celebrate that like the Red Sox beating the Yankees?

Beverlyjoy - Fire roasted tomatoes can liven up anything - I love those. Your veggie stew sounds yummy. Neat idea to mix up how you serve it.

Debbie (Lexxiss) - Kudos for resisting the apple pie - calling it "processed cheese" helps to keep perspective.

ChefJoona - Ouch for feeling the challenge of sticking to an eating plan at restaurants and events. My take is that it gets easier, but is never the same as the old carefree, eat everything in sight, before my journey. Good luck with the tension of the wedding planning.

Ruby (RubyJan) - Yep, back up on the horse and moving forward one day at at time - Kudos for the courage to get going again.

pamatga - Ice cubes sounds like a nifty idea - Kudos for that one. Yep, I think food pushers still exist often at family events where hospitality is equated with food consumed. Do you think he would be offened if I invoked Saint Servitus to drive the junk from my house?

Readers - chapter 3
Get Ready to Lose

Before you start, however, I would like you to do the following 10 essential tasks.
task 9
Build a Sense of Entitlement

To succeed at lasting weight loss, you have to put yourself first. If you don't, you will have a hard time asking for support, turning down offers to eat, and continually making diet and exercise a high priority. Other responsibilities and activities will always get in the way of your best efforts.

Judith S. Beck, Ph.D, The Complete Beck Diet for Life (Green book), pg 41.

05-16-2011, 10:31 AM
Happy Monday...

Yesterday was brunch out with a good friend who is leaving the state. I had looked at the menu before going to the restaurant and picked out a veggie and egg based dish. I got there and was tempted by a sweeter dish. I went with the sweeter dish, ate half and had the waitress remove my plate. Not healthy calories, but I felt good with my level of discipline and did not feel deprived. As Billbe put it gone are the old carefree, eat everything in sight days!

My food is planned for today, and I'll be headed to the grocery store to stock up on fruits and veggies that are on special.

Its raining, but I'm going to go out for a walk in a bit. I'll also be active with some cleaning and bringing up my spring/ summer clothes from the basement.

Hope everyone has a good start to the week!

05-16-2011, 10:32 AM
GM and GD fellow Becksters!

Here is one example of me needing to apply some of these Beck skills:

Last night, I felt a lot of free floating anxiety and I could feel like I wanted to eat "just because". I didn't but it made me wonder how long it will take for me to get over this particular behavior. It has certainly done a lot of damage to what would have otherwise been really good days when I was dieting in the past. So, I need to give myself credit for being able to both recognize the cause and source of this desire but also not to act on it either. I was able to distract myself. I got a small book about "Square Foot Gardening". Between reading that and learning where our favorite networks are on this new channel system (we switched paid tv providers) I soon forgot about the desire to eat.

Credit: I was able to differeniate between eating for hunger and just wanting to eat "cause".
Credit: that I was able to distract myself without reading my cards, which were right in front of me, but I was preoccupied in trying to figure out how to record some of my favorite program/series.
Credit: although I feel it was more a miracle than anything I did. I slept from 1:30 a.m.-8:30 a.m. Yes, I laid there in pain 1/3 of the time but I didn't get up and I fell back to sleep.

BBE How's the renovation going? Are you doing any of it yourself or hiring it all out? You need to start texting when you are at events that are boring. It seems everyone and his cousin does that nowadays although I do think it is rude socially. It reminds me when people used to over do call waiting. I handled that by stop calling those people (sister Paula). Now, I hate it when I call a business and they put you on hold immediately rather than wait to hear your answer whether you want to be put on hold (I do not). I would say that if St. Servitus can drive rats out he is up to driving out junk, wouldn't you say? I think the people of Manhattan need to be invoking him. Sounds like the Upper East Side has been having some rodent issues in the past year.
Rubyjan You're back and that is the main thing. I had two stinker months -February and March-which I hope to never repeat now that I am up to my chest in Beck skills but who knows? :congrat:for not forgetting you are among family here. The loving kind.:hug:
Chefjoona I understand how difficult it can be when each meal out can seem like yet another celebratory step towards your nuptials.I also understand the added pressure that you have of wanting to fit into your gown. It is so easy to get caught up in it all and be blindsided. I hear your frustration with it all. I think you have to remember that the next 4 months are going to be the most intense blur of activities you will ever experience(short of preparing for your child's birth) and anything you can do to anchor yourself will help tremendously. Take it one moment at a time, one meal at a time, one day at a time.:hug:
Lexxiss :congrat: on resisting one of my old favorites: pie. Right now, I have distant memories but as we move closer to the year end holidays, that will be the challenge then. Anyone have a good healthier version(recipe) of apple pie to share with us who consider this one of the best desserts of all time?If not, I might have to sleuth one out for all of us.
Beverlyjoy all that sounds wonderful! I had a really good lo cal salad in Applebee's about two weeks ago. Fresh spinach for the base, chopped red onions, fire roasted red peppers, slivered almonds then topped with very small slices of medium rare lean sirloin steak drizzled with balsamic vinaigrette. It was even better the second time around later that day and very easy to replicate at home, which is what I often do.
Ceejay Sounds like a plan! Good Job!:carrot:
onebyone Here's hoping your back continues to get better. I understand the top of the foot pain. Sounds to me like you have sciatia. That is the nerve that runs from the lower back down through your leg. Throw some clay for us all. I haven't done that in years and no excuse since MIL has a kiln in her double garage. Glad to hear you are back in your element. :broc: I know that is where you are happiest.

Have a great day all!

05-16-2011, 12:20 PM
Good Morning Everyone,
I never got to post last night as I fell asleep waiting for my son to be done with the computer. Mom and Dad came with cupcakes yesterday with lovely pink or white frosting, shots and I totally caved and had one. They bring treats like this every week even though I keep saying I can't eat that sort of stuff with the type II. My mom has Alzthimers so she never remembers that I don't eat foods like that anymore. Usually it is chocolate bars of all kinds she brings me and I am doing really well resisting them lately. I tell her I am saving them for later and that makes her happy otherwise she gets upset with me. She didn't press me to eat one so was totally my doing, my weakness with sweets. I love her and pray I don't fall victim to the same disease in the future.

I haven't had the talk with my family yet but have in the past. I will talk about it later tonight. My son is all for better, healthier foods and dh is starting to turn some corners there. There are alot of fresh veggies/fruits in the fridge right now so no excuse for me to be eating other things.

For yesterday I can say

did a 30 mins. Power90 Phase I CArdio workout with 4 mins. Ab ripper, 100 reps.
finished my water requirement
got over 10,000 on my pedometer
pre-planned most of today's meals
I did ask myself a couple times was I hungry or just reacting

Pamatga, Great job resisting eating last night.

Chefjoona, Good idea to only eat half and have the waitress take the rest away.

Rubyjan, Welcome back.

I had a stressful weekend and didn't do that well with it but there were some moments of better self-control. I'll keep working on this concept.


05-16-2011, 06:06 PM
Hi folk - Yesterday was a healthy day! Yay... I am grateful. I completed many of my goals as far as my food plan goes. Now that I've had so many healthy food days. ... I need to now add the low salt component to the equation Ugh. - can only do so much to get started again.

I had many credits - so grateful…
Planned/mea/logged food
Stretches and strengthening
Lots of water
Ate seating almost every time - one nibble standing
New Beck book - starting to read
Did better eating slower and tried to enjoy the food and taste

This Saturday is the plant swap/potluck. It’s our tenth year. I am looking for some sparklers to wave around for a minute in celebration. But, it’s a bit too soon to find them. I lady with whom I have done the swap all these years (my friend, neighbor) - well her wonderful mom passed away this morning. So sad. - kind of unexpected. I don’t know if my friend will be there to help me - but, I know I can enlist lots of folks to help. (DH, friends, neighbor, swap buddies) I don’t want to wreck my foot,/ankle before I get the new brace.;. It’s been tender lately. I must be diligent about being kind to it.

Thanks again to everyone for your continued support and ideas and kindness.

Rubyjan… so good to see you here!!

05-16-2011, 08:29 PM
Hi Coaches!

We travelled West today to our other house to take a break from everything. The drive over was nice and the pool felt like summer. At 2pm my mom (90 yrs old) called to say she was on the way over. (We live a block apart on the Eastern slope.) I responded by eating (nuts) but stopped and took a nap, instead. I'm back on track and we have a healthy dinner planned; grilled King Salmon, corn and salad. I did make mom a rhubarb cake (her favorite) and I will have one piece. She is taking a nap and I need to get dinner fired up.

:wave: Ruby Jan Welcome back!

:wave: everyone else. See you all tomorrow.

I've been thinking about a new decluttering thread...

05-16-2011, 09:44 PM
Hello Beck Friends:

I am not going to be able to do personals again tonight but I promised myself this was not going to be an excuse for not checking in.

So waving hello to you all!!

For me, so far today my eating is on plan. So glad I didn't let the major mess up on Friday derail me. Something I am trying to learn. I am at a hotel tomorrow night so I need to be very careful not to let any old patterns slip in (you know the "I'm all alone in the hotel room so therefore I deserve to eat pizza or Chinese" sort of thinking).

Went to physio today and my shoulder is much better. She says she can help with my chronic pain in shoulders and neck and that I need to scrap what I have been doing with free weights. She wants me to use an elastic stretchy band (can't remember what she called it) and begin to slowly build up with different exercises. Told her I would be a good compliant patient. LOL.

Credit today for:

:p Eating on plan and healthy
:p Resisting muffins at morning meeting. Just ignored them and then turned down an offer to split one. Me firmly- "No thank you". Yay
:p Resisting an offer to go to lunch and ate my healthy stuff
:p Told myself that hunger is not an emergency when at 5:00 I was "starving" and still had an hour drive home.
:p Checked in with my coaches
:p Planned tomorrow and packed lunch

Have a good day everyone. Check back in on Wednesday.

05-16-2011, 11:05 PM
HI all -- just stopping by (should already be asleep!) to say I am reading every day, but won't have time to post much yet. Track ends this coming Saturday, but soccer still goes on for a few weeks.:dizzy:

05-16-2011, 11:18 PM
Good evening,

DS First Holy Communion was a success. I cried like a baby because all I could think about was him as a baby at baptism and now he is 8yo. Sunday was spent just the 3 of us. Everybody got to "pick" DS picked a chess tourney (I'm the world's worst but my mistakes are so bad it is funny.) I picked a quick trip to a couple of river parks we had never seen. DH picked Baskin and Robbins. So the food day wasn't perfect but the day "day" was. I have decided to get off my back about the scale - keep to my commitment of a juice a day and exercise and just see what happens. School is out in 2 weeks so I will have lots of time to focus on losing the last 5 then. I feel good even though I have a touch of the flu. I am just going to ignore it for awhile and see if it gets insulted and goes away.

05-17-2011, 12:38 AM
Hi All,:hat:

I've decided I need to be more active with posting because I am working on getting rid of a few pounds I gained recently. This forum is a key part of my daily Beck activities, but I tend to be a lurker, not a writer.

So what happened? Honestly, I let sabotaging thoughts get too strong and this wore down my ability to keep from emotionally eating when I was anxious. I fell back into old bad habits. But I recognize it and now it is time to shine a bright light on those thoughts so I can get these pounds off again.

Today's Credits:
- Made a plan (reduce daily calories, talk with Coaches)
- Ate within my allocations for day and week
- Exercised (recumbent bike)
- Thought about my answers to thoughts that make me anxious

I enjoy reading your posts every day. Your words give me strength and ideas about new ways to use Beck skills in my life. :chin:

Thanks for being here !

05-17-2011, 01:21 AM
Thanks for giving me the welcome back... I have begun again at the beginning, which is making my list and reading it -- so so many reasons to lost the weight --this time I added an important one that I hadn't thought of before -- that I will SAVE money if I am a healthy weight: now, by not buying extra 'treats' and the like. Plus when I am at a good weight I don't fuss so much about what to wear that will cover the bulk --- me thin and in blue jeans is a much cheaper and preferable option than spending money on things that never really do the trick, anyway.
I downloaded a calorie counting programme as well, which I find quite inspiring....
I am going to try and write down my success for each day here for a few weeks to build a strong base for feeling at ease again among you all -- but it is great to see how well everyone is doing. Ruby.

05-17-2011, 06:32 AM
Diet Coaches/Buddies - Eating was on plan, CREDIT moi. It's just so much easier when all the food that I see during the day comes from my own kitchen.

Had a good gym session, CREDIT moi, including talking with a younger buff guy who was lifting heavy dumbbells. He encouraged me to keep trying the heavier ones until I can do them - then spotted for me while I tried. I didn't make it, but came closer than in the past. It's just a new mental thing for me to believe that I can someday lift heavier stuff.

CeeJay - Yep, it's just boggling how many Sabotaging Thoughts contain "I deserve." Good luck with your frequent challenge of spending an evening in a hotel room instead of home.

Beverlyjoy - Yay for the plant swap/potluck - sounds like a kick and a fun way to get too many new plants.

Debbie (Lexxiss) - I love your idea of a de-cluttering thread. I think I'll need some help in the clutter-maintenance category after I'm done with this round of clearing out.

Woodland - I like the visual image of "shine a bright light on those thoughts" - I think of pulling back the curtain on the Wizard of Oz.

maryann - Yay for an 8 year old who can have a good day hanging out with his parents. LOL at your great strategy to insult your flu so that it leaves in a huff.

ChefJoona - Kudos for having the waitress remove your plate when you'd had enough - that's taking your eating plan seriously. Yeah, this rain looks like it's gonna hang around for a week.

Ruby (RubyJan) - The cost of junk food is pretty steep. I calculated that I saved about $10 a day when I gave up the vending machines and snacks from the cafeteria.

pamatga - LOL at having to decode the hidden channel TV stations. BTDT. Ours - from the one provider - are juggled periodically just to keep us on our toes. Kudos for using "Square Foot Gardening" for a distraction. Hope you have a bountiful crop. [We're hiring contractors for all of the work this time; I did a bunch last time, but contractors are definitely work faster- especially plumbers.]

GardeningDeb - Good strategy recognizing that your mother is happy knowing that you're saving her food gift for later. I, too, shudder at the impact of Alzheimers.

Susan (wife2abadge) - Yep, I know about life that's controlled by kids' sports schedules. Keep the faith.

Readers - chapter 3
Get Ready to Lose

Before you start, however, I would like you to do the following 10 essential tasks.
task 9
Build a Sense of Entitlement

For example, Tina (the names of all dieters in this book have been changed) already had a hectic life. She didn't know how she was going to add diet and exercise activities to her already overly busy schedule. When we examined a typical day, it became apparent that Tina continually put herself last. "I have to drive the kids to school. They don't like taking the bus, " she told me. "My husband doesn't like to eat the same foods as my kids, so I have to cook two dinners. I have to drive my daughter to her friends' houses. I have to go to all my son's soccer games." Tina resisted the suggestion to have her family make any changes. "Why should they have to sacrifice just because I want to lose weight?"

Judith S. Beck, Ph.D, The Complete Beck Diet for Life (Green book), pg 41.

05-17-2011, 07:00 AM
Rubyjan :yay: Here's to new beginnings with a plan. I once read that "the price of freedom is eternal vigilance". I think that could be said of freedom from emotional eating, not standing up to sabotaging thoughts and just letting life crash into us like an unforeseen tsunami. It's great to see you are back.:hug:
Woodland :thanks: for sharing with us where you are at. :congrat: on realiziing you needed a fine tuning and not waiting until you were way out on a limb and feeling hopeless. We like lurks!;)
maryann although rites of passages are part of life, it also reminds us how fleeting time is and can be. Don't stress the last 5 lbs. Wish I were there with you.
wife2abadge Hello back! Hope all is well and look forward to hearing more from you in the near future.
Ceejay and Lexxiss give yourselves credit for doing the best you can in travel situations. It is very daunting to be disoriented in several ways; sleep, familiarity and then, of course, food. Be kind and gentle with yourselves.
Beverlyjoy great credits listed-I feel your determination and sense of purpose in your words.
Gardeningdeb Wow! You are the exercising dynamo! :cheer2: It is hard when people you love are fading slowly before your eyes. I see the struggles of my Dad and it is heartbreaking at times. I can see why you are struggling to lose weight with all the sugary desserts being in your face all the time. Day 29 in the pink book gives some suggestions on Food Pushers. Sorry you have to deal with from someone who isn't aware of what they are doing.
BBE You beat me in getting your post in. Sounds like your household will be tore up for awhile. What are the plans for when you won't be able to access the kitchen area or find a peaceful place to eat? I recall how I had a full Thanksgiving dinner along with guests in my daughter's bedroom then did the dishes in the claw foot tub.

Credit: We stopped by one of our favorite places we go when we have the urge to eat sweets. The selection is good and the prices are even better. TG for all the work I have been doing lately with Beck skills. I walked through the chocolate and candy aisle and it didn't even bother me. I turned a corner and I saw a line of sugar free cookies so I bought two packages: chocolate chip and pecan shortbread.
Credit: for looking for opportunities to walk even though my legs feel like stretched out rubber bands and my left knee smarts.
Credit: trying a new restaurant, sizing up what it had to offer and managing to find OP food. When I got home, I found its website, created a shortcut for my desktop and then looked up what I had eaten. This leads into the work on Day 30 Eating Out.

I've been working for the past couple of years on mastering eating out. What really helps here is reminding myself I have "house rules" and those are my boundaries. Beck skills helped here again but I did "slip" and have a small dish of ice cream. What's with me and ice cream lately? It is not my dessert of choice even. I've had three "slips" from my no sugar rule since April 29th when I began "Beck Plus" diet, all involving a dessert I do not even crave. I later found out this restaurant had a line of no sugar or reduced sugar "desserts". OY! Since I steered clear of the Bakery area I didn't know.
Anyway, I am finding that by refraining from sugar (the majority of time) I am better able to avoid overeating as well. Sugar fuels the fire. :hungry:

Day 31 Decide about Drinking I have always been a lightweight when it comes to drinking. However, I do like wine with special meals and as summer approaches I like a cold beer. I discovered Bud's Select 55 last summer and I find it is really good. It has 55 calories and doesn't taste diluted at all. However, I have one once-twice a week.

Have a good day, all!

05-17-2011, 07:48 AM
Good morning,

I had a restless sleep last night. I think I went to bed too early in anticipation of getting up for work this morning. Sometimes the trasition from the three day weekend to my work week on Tuesday am is difficult.

I was happy to have a day where I prepared everything I ate, after three days in a row of having at least one meal out. Eating was on plan. DFiance offered me the last Cadbury Egg left over from Easter. I have insisted that he save it for me because it was to be the only one I had this season. I almost opened it, but then gave it back to him. I realized I didn't feel the emotional connection to such a treat as I used to. I chose to have a lower calorie sweet treat for dessert instead. Go me!!!

Credit for walking the loop around the neighborhood yesterday- in the rain! It wasn't so bad.

I hauled up my Spring/summer clothes from the basement. I tried on a couple things that were too tight to wear at the end of the summer last year... They fit! I might even hazard to say they felt loose. What a good feeling (and way to save money, as I won't need to buy many new things this year).

I recognize I haven't been the best about personals lately. I am reading and gaining from everyone's words!

Off to a busy work day!

05-17-2011, 10:04 AM
Well folks, I made the decision to completely go off course, all weekend. I really don't know why I do this. I get one good week or so in and then I blow it off and make very poor choices. It doesn't make me feel good at all. But I don't want to continue this cycle anymore. I am committing myself right now to start using the tools again to get back on track. I have already planned my food today and I will get some kind of exercise. And I will try to be nice to myself.

05-17-2011, 10:34 AM
Hi Coaches!

Yesterday I averted total disaster by being mindful of the obvious signs and taking appropriate action. After dinner I packed up the leftover rhubarb cake and put it in mom's fridge, knowing I would snack on it if it was left at my house. When I woke up around 1am I wanted to eat salty crackers and instead had a banana and a handful of blueberries. Today, my goal will be to track my food. Even though I've only been tracking for 3 months I do find I am more careful with my choices when I keep track, just as the Beck book says. I have put a sticky on my computer, "Track Food Today!" So I will remember once I get back from my bike ride to the pool.

BillBlueEyes, yay for OP food from your own kitchen and for taking encouragement from a younger buff guy at the gym!

ChefJoona, realizing you didn't need the emotional connection to the Cadbury Egg was such a great reason to resist!

pamatga, great words to explain the sugar/overeating connection, "Sugar fuels the fire."

RubyJan, great that you've decided to start back at the beginning and build your Beck skills back up a task at a time.

woodland, great to hear from you! You have always been such inspiration to me at battling back those old bad habits. Great that you're ready to shine a bright light on them, again.

maryann, your "just the 3 of us" day sounded like fun. Good that you're getting off your own back about the scale-reminds me of Dr. Beck's references to that when she discusses how to figure out when you're going to start to maintain. I hope you're not getting sick.

wife2abadge, :wave: thanks for checking in, despite a very busy schedule.

CeeJay, yay for standing your ground regarding the sugar laden fat filled muffins.

Beverlyjoy, sorry to hear about four neighbor's mom...Good that it wasn't necessary to eat over it. Yay for another healthy day!

GardeningDeb, ouch for a stressful weekend but yay for "moments of better self-control". Those moments do add up.

onebyone, yay for a weekend OP. I hope you are finding something exciting at the ceramic studio.

05-17-2011, 11:25 AM
Yesterday was a great day! I am so thankful. In my day I included many of the healthy tasks goal I strive for. I really need to work on eating slower and really enjoying each bite.

Next week I am getting my new ankle/foot brace. My foot/ankle, however, is very very sore. I did a little bit of gardening. It's the walking on the grass (uneven surface) that irritates it. I took my usual nsaid.. but, it seemed to make me start to retain water. So, I need to get it checked out. Always something in the never ending saga of my foot/ankle. sigh. I refuse to let it get me down, I hope! lol

I have lost five pounds since last week. :)

I am doing some deep breathing - feeling very stressed. Not eating, though.

Thanks friends for being so supportive.

Have a wonderful day.

05-17-2011, 03:00 PM
Hi Coaches

Okay this is what's going on:

started working at the ceramic studio though I haven't started using the clay yet but I was there and I am paid up and am ready to go anytime
met a fellow artist at the studio--may be my first friend here--we have MANY similarities including driving a red car
visited farmers' markets--none spoke clearly to me to GO THERE to sell my work but I am going to aim to try one this weekend
starting to make stuff for the market this weekend
working on my Key West Studios art residency application this week inspite of an impending postal strike here--plan to courier it to Key West=pricey. DUE DATE: June 2 (postmark)
trying to conserve our last $100 until DH is paid on the 31st
seeing this place isn't getting any cleaner until I, hello, clean it.
stopped opening moving boxes and putting things away = none of our rooms in this 2 bdrm apartment are set up/completed
going to MIL for a garage sale the last weekend of May. I should be opening ALL my boxes to get out the junk I took with me that I now, with the move, and the stress of the move over, realize I really don't need or want anymore

So all this stuff, that was on hold until after the Florida trip, and then on hold as I nursed my back back to health (pain is mostly in the foot still--hardly anything. YAY!), is now starting to weigh on me. I think I am, again, reacting to the stress/pressure with food. Mostly I am looking to food for pleasure.

What I have seen me do the past three days is put off eating breakfast. In my food plan for the day I left open the breakfast choices over the weekend knowing we could be eating out.

So on those mornings, in my head, I am assessing all the possible food I could have for breakfast and if we are going out, I don't want to eat at home if I can eat out and have something new, or eat somewhere new.

The last three days I have not even had breakfast at all -- a cookie yesterday at 10:30 doesn't really count but I called it that. I think yesterday's faux pas was more about being used to not eating breakfast. That happens really fast with me. I did it often.

So what happens when I don't eat breakfast is I OVEREAT at lunch and this sets up CRAVINGS for HUGE QUANTITIES of food. I've had that too the past three days. Today I ate breakfast and had a snack and just had lunch. Lunch was on the big side but it's over. Dinner next and it'll be smaller. My food is planned too and sent to my buddy.

Have MORE food always makes me want to have MORE and MORE food. Just cause I am not counting the calories right now and I am planning my day, doesn't mean I can have as much planned food as I can take within that timeframe. It's time to start to nail down my daily plans. Obviously I am willing to follow a plan.
That was step one for me.
Now to tweak it.

THIS WEEK'S TWEAK: This week I am lowering the carb counts at my meals, drinking my water, sending in my daily food plan to my buddy and staying honest.

Bye Coaches.:wave:

05-17-2011, 07:20 PM
Hey Peeps!:wave:
Beverlyjoy -- 5 lbs since last week!! That's great!

Lexxiss -- I try not to let food control me, but sometimes giving it away is just the best thing to do at the time. Good for you recognizing that you'd want the rhubarb cake if you kept it.

Lauren -- why do you think you went off the rails? Are you eating enough? Allowing yourself some foods you like at least sometimes or at least a few bites? I know my inner rebel likes to act out if I try to get too strict.

ChefJoona -- yea for clothes fitting! I can't wait until my favorite jeans fit again. Right now I can't even even come close to buttoning or zipping them.

Rubyjan -- you are sooooo right about saving money. I always thought that I'd go crazy buying clothes when I lost weight, but I really didn't. It didn't matter that I only had 3 pair of jeans because they all looked great on me.

Last night we got home from the middle school honors night and my two girls had ice cream. I kind of wanted some (heh..who am I kidding -- I really wanted some...), but told myself, "Hello?!? You want to lose weight. You can have ice cream any time, but perhaps now isn't exactly the best time." I was hungry, but had some berries and plain nonfat greek yogurt instead. And it was okay -- it really was. The store will never run out of ice cream, so really, I could go buy some whenever I wanted it. Right now, I just want a lower cholesterol and an absence of muffin top more.

05-17-2011, 09:50 PM
Good Evening Everyone,
Well my day was far from perfect but I did do one good thing for myself today. I remembered to eat my AM snack on time instead of when my lunch was due. I set myself up all the time by getting busy and neglecting my snack break. I never eat after dinner usually so it is a 12 to 14 hour stretch from dinner to breakfast. I was a little better today by paying attention to what I need for myself.

So today:
I did a 27 min. workout the 30 Day Shred with Jillian Michaels. Was a little easier

30 min. walk with my pup

Didn't preplan last night but am going to do that after I post here

Was low on veggie today

I have some "litte reinforcement messages" in my head reminding me to stick to the plan. I didn't write them down originally but know I need to do that now.
When I am tempted, all logic seems to go out the window.

Well hope everyone had a good day.
Be back in the morning.


05-17-2011, 11:24 PM
Hi Coaches, :hug:

Thanks for the warm welcome-backs. Today I felt powerful and all full of Beck-isms. I focused on doing accurate scale measurements of my food, and eating a bit under my calorie goal for the day. I also exercised well. One of my favorite parts is the stretching I do at the end with my eyes closed. After that song is over and I'm all relaxed, I just feel so content !

Credits today:
~ Measured all foods carefully
~ Reminded myself 'you can't have it both ways' (eat loose/be thin)
~ Exercised (stretch and strength)
~ Visited with coaches here
~ Planning tomorrow so that I include more vegetables and fruit in the menu

RubyJan - Yeah for calorie counting. It is my preferred diet method.

BillBlueEyes - Credit for giving those weights a go !

pamatga - Thanks for the warm welcome. It sounds like you are a great planner.

ChefJoona - Congrats on 'discovering' new spring/summer clothes ! Isn't it wonderful when clothes fit that were previously tight? I recently had the reverse happen, which was a wake-up call to get more serious with my Beck skills

Bigknitter - You have made a great choice, not only to get back on track, but also to be kind to yourself.

Lexxiss - Yeah for tracking ! I like your idea of putting a sticky on the computer. Lol, maybe I saw a bright light, or maybe it was those green shorts that were uncomfortable for 'some reason' !

Beverlyjoy - I love your phrase 'I am so thankful'. It soothes me and helps me think about all that's good when sometimes daily challenges stress me out. Thanks for being here.

onebyone - Good for you on identifying difficult areas. I think Beck gives a great framework on how to improve, and it all starts with being aware.

wife2abadge - Thanks for sharing the ice cream situation. Your resistance muscle is so strong and is giving great messages to you !!

GardeningDeb - I love 'walk with my pup' ! That sounds like fun.

Thanks everyone for being here !!

05-17-2011, 11:50 PM
I'm back from my trip to Chicago. It turned out to be all about food, alcohol, and art. The finer things in life. I was off plan the entire time. I couldn't even figure out what on plan would look like. Credit, though, for requesting vegetables every chance I got, for leaving food on my plate whenever I was served something that I didn't like as much or when I determined that the serving size was just too large, and for lots of walking.

I'm playing with the idea of only drinking (Day 31: Decide About Drinking) when I'm in the presence of our nephew that we visited in Chicago. He is so knowledgeable about wine and other alcohol that it is all about appreciation, not that different from looking at Dorothea Lange's The Road West ( on loan at The Museum of Contemporary Photography in Chicago or Georges Seurat's A Sunday on La Grande Jatte ( (it's big!). Appreciating good wine is an experience I don't want to deny myself. And it's so good, that there really isn't much point in consuming alcohol at other times.

My next trip starts a week from tomorrow, so I can act on what I learned. (Day 32: Prepare for Travel) I think I'll continue with the focus on vegetables and walking. I want to add in something that helps me feel a little bit more in control of things. I was unable or unwilling to count exchanges for all that I ate, but I think I could pay attention to my starch servings and make sure I eat four or fewer each day. Doing that is likely to naturally help me restrict the protein and fat as well.

05-18-2011, 01:25 AM
Well coaches, I did much better today. I am giving myself credit for sticking to my calories and mostly to my plan. I wasn't planning on exercise but I was craving sweets so I decided to go downstairs and walk for 40 minutes while watching a dvd. I've been thinking and other than sometimes I just rebel and tell myself I don't care and should just drink and eat what I want, I think I gave in to my emotions big time. I was feeling antsy, bored, lonely, and restricted on Friday and just let it all go. I knew what I was doing but I did it anyway. I think this Friday I need to go play a game with my dd or just get out for a walk instead.

I think I probably was trying to restrict too much, I have a hard time accepting that I should just lose slowly - I always want to have a good 5 pound loss in a week of dieting, silly I know because it just comes back! So I'm just going to try and have a reasonable amount of calories while still eating what I want. Ultimately I would like to be able to just intuitively eat, so I guess I was rebelling and giving up on the diet because I don't feel like I should really have to. But I know that I do have to. Whether or not I will ever be able to not have to plan everything and count every bite remains to be seen, but it isn't working right now so I need to stick to the planning. Thanks for listening.

Sounds like everyone is having some great successes, it makes me feel hopeful and is very motivating to me :)

05-18-2011, 07:16 AM
Diet Coaches/Buddies - Another rainy day. When there was a break in the rain, I took off for my walk, CREDIT moi, to Whole Foods for a bag of 365 brand French Roast coffee - it's odd to me that theirs is a good value when everything else seems so overpriced. Eating was on plan, CREDIT moi. I saw a granola bar that needs to be disposed of, but didn't do anything about it - in the past I'd have just eaten it to make it go away.

onebyone - Yep, breakfast is a winning strategy. Yay for making it to the studio so you could smell the clay if not yet get your hands in it.

Joy (gardenerjoy) - Yay for seeing Georges Seurat up close and personal. And Yay for thoroughly enjoying Chicago.

Beverlyjoy - Congrats on those 5 pounds gone. "I refuse to let it get me down" is so very you.

Debbie (Lexxiss) - Goodby rhubarb cake, Hello blueberries.

Woodland - Yay for taking your stretching seriously - wish I'd do that.

ChefJoona - Kudos for standing down that Cadbury Egg - I used to love those little guys. Yay for walking in the rain.

pamatga - Yay for walking when you didn't feel like it. Love the notion, "The price of maintenance is eternal vigilance." [We have a complex plan to live (camp?) in the small area of our third floor while the first two floors are renovated.]

GardeningDeb - Yay for taking care of yourself per, "I was a little better today by paying attention to what I need for myself." - right in sync with the quote of the day below.

Susan (wife2abadge) - Kudos for berries and non-fat Greek yogurt. Love the insight, "You can have ice cream any time, but perhaps now isn't exactly the best time."

Lauren (Bigknitter) - Kudos for a plan for today. Yep, the Beck strategies can be used to get back on course immediately after one small excursion - the key thing is to get right back before it begins to feel like a long fall.

And Kudos for carefully looking at your feelings from last Friday and seeking a path for a steady eating plan. It's so appealing to lose 5 pounds in a week but you sound really clear that you want the long term results.

Readers - chapter 3
Get Ready to Lose

Before you start, however, I would like you to do the following 10 essential tasks.
task 9
Build a Sense of Entitlement

I was honest with Tina. I told her that dieters who refuse to make time for themselves inevitably fail. I asked her to consider the kind of role model she was presenting to her children. Did she want her daughter to grow up with the notion that she wasn't entitled to take care of her own needs? Did she want her son to grow up expecting his wife to always put him first, even at her own expense? She saw the point. Then I asked her to consider how much of a catastrophe it would be to make some changes. She realized that her family might be disappointed once she stopped catering to their every whim, but they would get over it - and pretty soon her new way of doing things would become the status quo.

Judith S. Beck, Ph.D, The Complete Beck Diet for Life (Green book), pgs 41-42.

05-18-2011, 07:56 AM
Good morning...
Like Billbe said, those of us in New England are getting more rain today.... blah! But the trees and flowers are blooming, and sometimes I think the grayer the day the more vibrant the Spring colors appear (how is that for looking on the bright side :) )

Yesterday was an ok day. Food was on-plan. Snuck a couple tastes of some gluten/dairy free brownie batter I made for a co-worker/friend whose B-Day we are celebrating today during our Wednesday afternoon staff meeting. I will adjust lunch to fit in some room for treats during the celebration.
I also have dinner plans after work to celebrate a friend's B-day which is tomorrow. It sounds like we're gathering at an Indian Place. I will check to see if they have an on-line menu. I'm not sure what a healthy choice might be at an Indian place.... I guess I'll just focus on small portions.

I went to a movie last night and while I was buying my ticket I also bought a small bag of Skittles. I left the Skittles in my bag throughout the entire movie! I don't know why I bought them in the first place, as I was still full from dinner.... but I was able to recognize that and not break into them during the movie. I had a few on my drive home from the theater, but gave most of the bag to DFiance to finish. I think that deserves 1/2 credit.

Have a good Wednesday all!

05-18-2011, 10:00 AM
GM/GD fellow Beckies!

Chefjoona WTG on handing back the Cadbury egg. Isn't it wonderful when we find clothes in our closets without going out shopping? I too have been wearing some "new" clothes bought in past but held onto for hopes of wearing in future. It's nice when that day finally arrives! I would say stopping at eating anything like Skittles is a whole credit! Here's a whole credit for that!
bigknitter You are in the right place for having those on again off again moments, days, whatever. I identified that this habit was one of the more powerful ones derailing all the hard work I had done and it is very frustrating. Now, I am adding up the days which are becoming weeks and close to amonth where the slips are few and far between and I am beginning to feel like I have more control over what I eat. You'll get there.
beverlyjoy I hear you regarding the ups and downs of dealing with pain and its side effects. I too can not walk comfortably on uneven ground but I am starting back slowly on level ground. Since Atlanta was built on hills it is a challenge to find level ground but I am actively seeking it out.
onebyone I don't know which book you are using as your guide but in the pink book there are all kinds of useful tips on how to derail unplanned eating, skipping meals, overeating etc. I understand how frustrating it can be to not eat one meal only to overeat at the next. I have made it three nights without eating late at night, "just cause" and to distract me from joint pain. I made it a rule that I would consider Breakfast any food (healthy, of course) eaten after 4:30 a.m. Maybe, you can figure out something that will give you a sense of control and keep you from overeating/undereating at other meals.
gardenerjoy Traveling is a tough nut to crack. Is it possible you could bring a small cooler and pack that with some portable foods or buy som non-perishables you can supplement restaurant meals with? I love to eat out but I can't eat many meals out without it affecting my digestive system. Good luck, we are thinking of you as you face this challenge again.

Well, I have moved through Day 32 Traveling quickly since I don't plan on going anywhere significant at the moment. However in the past I have found out that I enjoy the meals eaten out more when I supplement them with some food I have either purchased at a grocery store or brought from home with me. My DH has a genetic disorder where he needs to carry a protein supplement with him when he travels. I remember him having one whole suitcase just for that to take with on his trip to Ireland.

After reading what Dr. Beck says about Food Pushers, it has made me even more resolutant to just tell everyone and anyone that I have "health concern/medical condition" that warrants me eating specifically at certain times/places/foods. In the past, I have said "I'm on a diet" and people either roll their eyes or smile "knowingly". So, moving forward, just like at that frozen yogurt place, "I have a health concern" and let them fill in the blanks.

After all, we all do here in one form or another: as I mentioned to my DH the other night, if I were to opt out and stay this weight, eat some of the foods I know I shouldn't/can't and now won't, my blood glucose and probably blood pressure/cholesterol would continue to rise and rise....then I would be facing
some serious health concerns. So, why not head it off at the pass when I can actually have better control of the outcome? Right, I am in the normal range for all of those indicators doctors look at when determining whether to give advice or pills for. All I'm doing is practicing "preventive medicine" via my food plan.

Day 33 Emotional Eating is something I have been aware of, dealing with for the past three decades. It wasn't until I wrote my Response cards and really addressed both the sabotaging and distorted thought processes that have derailed all my efforts to lose weight that I actually began to have hope once again. I have been victimizing myself for so long it is unreal. I have decided that I don't want to be a victim anymore. The biggest "Food Pusher" was done by me to me.

It does feel like slow progress but it also invokes patience and trust that this system works, as long as we work it.
Credit: ordering some more sugar free food products by the company I mentioned yesterday. 20 pack assortment of "snack size" cookies, of all flavors, sugar free creamy peanut butter (I have tried every brand on the market and I am still searching for The One) and sugar free maple syrup(not pancake syrup either so this ought to be interesting how they worked this one out).
Wife2abadge where were you when I needed you when I caved in and had a small reduced fat vanilla cone? ;) Now, I am going to return to my no sugar ice cream, sorbets and frozen yogurt and stock up for warm weather.

Although I realize that this is not for everyone here, I have found that by significantly removing all known sugars out of my food plan, all cravings have stopped (not all impulses) and I feel I have sanity regarding food. I'm not obsessing about food either. Lower carb works as well. IMO, there still is a strong connection between the kinds of foods I eat, their composition and control over my hunger/appetite and cravings. I have also read that some theorists believe that we overeat because we aren't getting enough nutrients in our existing food so that is why we seek more food. I tend to agree with that because the healthier I eat the less food I want to eat. Makes sense? It does to me. Like onebyone said, I've got a plan, now I'm just tweaking it.

For me, already using the Beck skills of "No Choice", drawing a symbolic line and removing all offenders in my home, goes a long way in fighting unplanned eating. "Oh well" and just getting on with it are also allowing me to set up boundaries that I know not to cross. Feelings are not facts! Just cause I feel like eating doesn't mean I need to, have to or will to. "Hunger is not an emergency".

Got enough "Beckisms" for the day? Well, I'll be back tomorrow if you haven't. :D

05-18-2011, 11:32 AM
Hi friends.... yesterday was mostly good... I did have a binge last night in a reaction to foot/ankle pain. I took my nsaid pain medication and gained five pounds overnight. I don't know if it's from the medicine or salt or which or both. I am so tired of this foot/ankle stuff. I am going to see my GP for a follow up and I'll discuss it with her.

I am not giving up!!

Thanks for your support.

05-18-2011, 01:14 PM
Day 33: Eliminate Emotional Eating

This is a good day for this. I'm tired, in spite of sleeping over 9 hours last night, and a bit stiff from lots of walking on Monday followed by lots of driving on Tuesday, and feeling overwhelmed and behind on life with overflowing in boxes. In the past, the day after a trip would be a perfect excuse to eat everything in sight. And there will be a lot in sight because, of course, I need to restock the refrigerator.

The mind set techniques she lists will help (especially labeling how I'm feeling -- I'm tired not hungry -- and reading my Advantages).

The behavioral techniques seem less useful. When I'm feeling overwhelmed, things like distractions or cups of tea or relaxing are either impractical or contribute to the overwhelm. Angry Birds distracts me from eating, alright, but it also distracts me from getting the things done that are bugging me. On the other hand, if I'm feeling too overwhelmed and not relaxed enough, Beck is right, I'm vulnerable to overeating as a distraction. Angry Birds is better than overeating, but not by much. I've had this ambivalence before and have yet to come up with a great response. For today, though, my response is to plug along on the things that are overwhelming in as relaxed of a mode as I can manage.

Bigknitter: yay for walking as a distraction for overeating -- that works for me, too, and I think I'll use that today!

BillBlueEyes: Great job resisting the granola bar that presented itself.

ChefJoona: we stayed an extra day in Chicago because our entire trip has been rainy -- I guess all of that moved in your direction. Yay for not giving into the Skittles after you bought them.

pamatga: yay for all of the Beckisms and making them work for you!

Beverlyjoy: so sorry you are struggling with pain and good job with the persistence!

05-18-2011, 03:16 PM
Sometimes I can stop myself from eating emotionally if I do as Geneen Roth advises and ask myself, "what is it I really need RIGHT NOW? A distraction? A nap? A walk? A hug?".

I went to a breakfast at the middle school this morning and ate a small plate of fresh fruit, surrounded by people eating doughnuts, bagels & cream cheese, and rice krispy treats. Honestly, though the doughnuts smelled good, I didn't have to struggle too much to stay away from them. I know they have partially hydrogenated oil in them, which is poison to my arteries!

You are right, woodland -- you can't have it both ways.

bigknitter -- it's great that you walked rather than munching on sweets. The more often we make choices like that, the more often we will make those choies. "Last supper" and I become BFFs whem I try to restrict too much. Patience...

beverlyjoy, I'm sorry the pain is so ruthless. Thankfully, I can forget about my knee a lot of the time.

pamatga, good advice on food pushers -- "I have ahealth concern" -- I love it. So true that we are our own worst food pushers.

HI to everyone else...back to the grindstone...

05-18-2011, 10:49 PM
Coaches, thank you for the encouragement! I have had a pretty good day, besides being very grouchy. I stuck to my plan, mostly, but I'm not too worried as of yet about being a total stickler as long as I make good choices and stay around my calorie limit. If I need to change that, I will. I made myself lift weights, which I haven't done in a while and I can feel the sore coming on! I got some spontaneous exercise in at the library, climbed two flights of stairs instead of taking the elevator. I still need to get on the treadmill and walk for a bit, it was raining all day or I would have done it outside.

I'm not sure who it was but I think I saw that the cookbook Super Natural Cookbook was mentioned, I meant to say that I have it and just started cooking with it and I haven't been disappointed yet. There are lots of interesting recipes and it is fully whole foods based. I think I will like it a lot once I start using it more! I've actually decided to cook my way through it, since I buy lots of cookbooks and don't really use them. This is the first one I chose to do it with.

I hope everyone had a great day :)

05-18-2011, 11:38 PM
Hi Coaches,

Fast post tonight:

Credits today:
~ Measured all foods carefully
~ Exercised (recumbent bike & arm weights)
~ Listened for hunger feelings and practiced distractions until meal time
~ Visited with coaches here

I could use some sunshine, but am glad the early garden plants are getting a nice drink.

Thanks for being here everyone !

05-18-2011, 11:44 PM
Hello everyone

Back from a night in the hotel and I ate on plan yesterday and today. So happy about that. This makes almost 2 weeks with only one day off plan. I feel great.

Credit today for:

:D eating healthy and on plan
:D planning tomorrow and packing up lunch
:D resisting urge to go out for breakfast and ate the cereal and orange I had packed
:D resisted urge to stop and get a warm cinnamon bun on the way to the office
:D resisted urge to order chicken fingers and fries at lunch and ordered salad with dressing on the side instead
:D resisted urge to go through McDonald's drive through on the way to the next office and ate an apple instead

It was a day full of urges. Each time I was able to say to myself "Just forget it right now, think about something else. Today I am NOT doing this."

I am off for a weekend at a cabin with DH tomorrow night. Can't wait to go. Should be able to check in if internet is working well. If not, have a great weekend and see you next week.


05-19-2011, 01:30 AM
Coaches/Buddies I haven't even caught up on the thread yet, but wanted to just touch base. It has become evident that my migraines are coming back after a brief reprieve with the last round of preventative meds. It is, frankly, depressing. In the meantime, I'm having massive flare ups of inflammation in my knee (arthritis/bone spurs) and in my arms/wrists (too much typing). I'm having trouble getting out of poor me mode long enough to see the wagon and figure out how to chase it back down.

I persist. Hoping the tide turns in the mental battle soon. Giving myself credit for every positive step.


05-19-2011, 02:41 AM
Hello Becksters:
There is Thursday and I discovered only three days into it that I have lost 3.5 pounds, just by reading my List and making some better choices. Last night was the first time since I went off track that I ate my supper with blueberries for dessert and not some heart-stopping dessert of the fatty sugary kind. I am thrilled with myself, and feel I have broken through the 'dessert barrier', and the berries were great.

I can't remember how to change the numbers right under my avatar...can anyone remind me, please? Early onset Stupidity on my part.

Today I am returning to a reasonably sized (i.e., not huge) bowl of oatmeal for breakfast and some kind of salad for lunch. I am going for more vege and way less meat than when I was (with terrible consequences) trying to be an Atkins Girl again (too old, too late, too sickening)...

I really like reading the day by day posts that some people are putting up -- very inspiring.

So lovely and exciting to be back! Ruby

05-19-2011, 04:50 AM
Hi Coaches!

It's been a rough couple of days. DH and I are both grumpy and I think we're feeling a bit down. It's so Springy here and I am feeling sad about our reality of not spending much time here this Summer. My food has had good and bad moments. I am noticing positive progress, though, in that my old "thoughts" just don't seem like reasonable options anymore. (Donuts sound yuk) I had my OP pizza last night but didn't have the mental energy to prepare my salad that I usually love so much.
So: Back to Basics
~Meals are Planned-I will stick to my plan
~I will make my green smoothie BEFORE going out today AND will take my vitamins
~I will get my work done and eliminate the procrastination factor which I've determined sets me up to go astray with my food choices.

I'm getting my paperwork done right now instead of staring at the TV while I'm working through my insomnia.

Thanks for being here everyone! Today will be a better day!

05-19-2011, 07:02 AM
Diet Coaches/Buddies - Ate an unplanned, large, oatmeal raisin cookie, Ouch, for no apparent reason other than that it was there. I did, however, skip a bunch of other sweets that began to call my name; CREDIT moi for a blip instead of sliding down the slope.

Gym, CREDIT moi, was a triumph! I actually was able to do three chest presses with the higher weight dumbbells - the ones that I thought would elude me for life. I was ecstatic. Apparently, I don't have the image that I will be able to slowly get stronger, so each minor increment seems like a mountain climbed. On the de-cluttering quest, two bicycles and a ping pong table have left the premises - Yay for continuing to let things go. The bikes and I go back nearly 40 years. We've been places together. It's like losing a friend. I wish there was a magic dust that would help me separate my joyous memories from a physical object that was there.

Anne (AnneWonders) - Ouch, Ouch, Ouch for the return of the migraines as well as the inflammations - that's tough on an active athlete. Sending supportive thoughts in your battles.

CeeJay - That's a long list of urges to have to fight in one day; Kudos.

Joy (gardenerjoy) - Ouch for "overflowing in boxes" - it's a big disadvantage of the information age that there's no easy way to slip back into the data stream after a small diversion. I remember going away and returning and having folks not even know that I was gone.

Beverlyjoy - Ouch for more foot/ankle pain. I'm glad that you know that your body didn't put on five pounds of fat overnight.

Debbie (Lexxiss) - Yay for noting that it's 'Springy' when you so recently were shoveling snow. Kudos for fighting procrastination.

Woodland - I join you in the wish for some sunshine.

ChefJoona - Full Kudos for handling the Skittles - it's amazing that the lower brain can buy stuff without our permission, LOL.

Ruby (RubyJan) - Yay for blueberries for dessert instead of some sugary thing. To change the numbers under your avatar, click [User CP] then [Edit Profile].

pamatga - Kudos for "significantly removing all known sugars out of my food plan" - sounds like you know what to do for yourself.

Susan (wife2abadge) - Yep, thinking about that "partially hydrogenated oil" is a great counter to the desire to eat bad stuff.

Lauren (Bigknitter) - "climbed two flights of stairs" is good stuff; Kudos.

Readers - chapter 3
Get Ready to Lose

Before you start, however, I would like you to do the following 10 essential tasks.
task 9
Build a Sense of Entitlement

Next we discussed which activities were truly essential, which she could eliminate for now, and which she could delegate to her family. Now, when Tina's schedule gets busy, she figures out what she needs to do for herself first before she schedules other activities. She feels entitled - that she has a right - to do what she needs to do.

Judith S. Beck, Ph.D, The Complete Beck Diet for Life (Green book), pg 42.

05-19-2011, 07:59 AM
Quick check in...

On plan day yesterday (including dinner out at an Indian place for a friend's B-Day). Slipped up with a big cone at Ben and Jerry's... I managed to throw away a bit of it, but should have stopped before.

Thursday am weigh-in shows I'm hovering 2 lbs below my ticker.

Today we are having a mandatory "paperwork day" at my agency. We are transfering all of our client files to electronic health records over the next several months, so we need to have all of our service plans, service notes etc up to date. They are supporting us in doing that with a mandatory day of no appointments out of the office, buying us lunch, and allowing us to dress more casually (jeans day!). The lunch is pizza... I am bringing a spinach salad a long, to supplement a small portion of pizza.

pamatga Those flowers in your avatar picture a beautiful... are they from your garden?

Will try to do some personals within the next few days... Sending my support to everyone for a great Beck day!

05-19-2011, 12:14 PM
GM/GD Fellow Beckies!

I am happy to report that I have had two restful nights of sleep in a row. Minor miracle! I slept from 3:30 a.m.-9:30 a.m. I did awake often but I was able to stay put and fall back to sleep. What a difference it makes to not have pain awaken me.

Beverlyjoy I hear you loud and clear. I ordered a book from on Self-treating your Knees. I read the reviews and decided to get it after someone who also had similar knee injuries and subsequent surgery, as moi, and did these exercises. I look forward to getting that book.
Anne I am so sorry to hear about your migraines. If it is any consolation they do go away on their own often as we move through our hormonal changes. I recall those days....horrible. My heart goes out to you.
BBE Are you going to have anything left in that 3 story house of yours when you have removed everything? One of my "beefs" is how quickly electronics become obsolete and when I mention "So, what should I do with this?" all I get is "I dunno". I just wish this area of manufacturing would get behind the "green movement" and learn how to refurbish/recycle/reuse some or all of these components. I saw a 60 minutes report that all of the U.S.'s computers et al are going to landfills in Africa and children are taking them apart and selling them for the metals contained including, yes, our old hard drives with all of our personal information on it! OY!
Chefjoona No these flowers aren't mine. Just a photo of some I liked but are abundant around here. Someday, when I get a full yard again, I will resume my gardening in that area full force. I miss it terribly.

I reviewed some of the past Days in the pink book because I felt I may not have given them their "due"; since I don't think I shared much on Planning on Eating Out. As everyone knows here, I love to eat out. I do feel very fortunate that I can eat as healthy as I want or as decadently as I want depending on which street I turn down here in Atlanta. Within a three miles radius either way I can have vegetarian, organic, Chinese, Thai, Greek, Irish/English, Mexican, Brazilian, Italian, to name just a few. I have a lot of practice in this area. I will share some of the practices I use ( a couple I noticed Dr. Beck also subscribes to):

* Get to know my "favorite" restaurants' menus including going online if possible for nutritional information or even asking for a copy of their take out menu
*Create shortcuts on my computer for easy acces of online menus/nutritional breakdowns
*Consult those menus prior to eating at restaurant if possible or if frequent a lot know what I can/can't eat there
*Pre-plan what I will/won't eat
*Choose a seat as far away from wafting kitchen smells as possible.
*Always ask for a window seat so you have the activity of outdoors as a pleasant non-food distraction
*Engage in conversation (eating out is more about the experience than just the food)
*Eat slowly. Drink non-caloric beverages or a special glass of wine slowly. Savor the whole experience.
*Even when tempted to go through drive through, make the extra effort to go indoors to order or eat and/or eat outside in fresh air whenever possible.I have been a big stickler on this with my DH because I hate to eat on the run.
*Eat sitting down. A lot of restaurants have small tables outside. Yes, including McDonalds! Again, "take in the whole experience".

I was on Emotional Eating yesterday but I was busy catching up with some other things, including sleep, so I decided to wait until today to work on that. Since this is a big area of my life that I have been working on for years, I want to give this day its due.

I do want to add that if I inadvertently offended anyone who does have to deal with "Food Pushers", I am truly sorry. I know that I am very fortunate that I do not have anyone who pushes food at me except myself. However, I do realize that for some of you this is an ongoing issue. My sympathy goes your way. It's hard enough when we struggle to say "No Way" and someone else is trying to break down our (sometimes fragile) resistance. My apologies again.:hug:

P.S. Yes, you noticed right. I decided that I would lower my goal weight by 5 lbs. Although 140 is ideal BMI for me, I have been 135 lb before and it is a good weight for me. I would like 140 to be the weight that I don't allow myself to go over when I am on maintenance. Less is best.

05-19-2011, 12:58 PM
Day 34: Solve Problems
So, my biggest problem right now is that I just got home from one trip and I'm not prepared for the next trip. I am overwhelmed.
Once I fully identified the problem, it didn't take seven questions for the solution to appear. I knew this would happen when I planned the second trip and I took that into account. This trip is all about getting comfortable with a new experience among new people. It is not about getting the most from the experience this year. Next year will be soon enough for that. So just relax, whatever I get done in preparation for this trip will be a bonus.

wife2abadge: good job eating fruit while resisting other goodies

Bigknitter: I put your blog in my Google Reader so I can follow along with your cookbook adventure. I liked Super Natural Cooking, too.

Woodland: yay for all of those credits!

Ceejay: So glad that you feel great after doing what you meant to do with the hotel stay

AnneWonders: so sorry for your health problems and hope you find a solution soon

RubyJan: yay for blueberries! I bought the first of the local strawberries at the farmers market last night -- yum!

Lexxiss: good list for getting back to basics!

BillBlueEyes: yay for the higher weights! Sorry for your loss of the friendly bikes, but yay for recognizing that it was time to let them go.

ChefJoona: great plan to have a small portion of pizza and your own salad.

pamatga: great practices for eating out!

05-19-2011, 01:20 PM
Good Morning, I have the morning off today before I work the Track Meet's Snack bar with DS. I am grateful for the time. The stomach flu got worse before it got better but I am proud of myself for still accomplishing all I needed to do at school. This morning I will really rest, go back to bed after posting, juice my beautiful apricots I just bought at the local stand, putter. Never underestimate the power of the putter to relieve anxiety and/ low energy.
Changing my goal to 150 for right now. It is a healthy BMI. It is relatively easy to maintain. It is a perfect size 8 for me. It allows for fluctuations a little above and below with the concrete ceiling of 155 (officially overweight for me) being reasonably easy to stay away from. Until I get conclusive evidence in the form of divine revelation, I'm sticking with that.
I bought lots of make up last nite. I am not a make up wearer but recently I have thought I need a little more color. Why not? Another step to girlie-ness. Right on time for 47yo.

Pamatga: I recently looked online for a restaurant and planned my menu - Red Robin's. It felt good but it was also eye opening to see how many calories are in all the meals.
Lexxiss: what do you put in your green smoothie?
BBE: Go man, Go with the weights. You house must be beginning to look like an ascetic's.
Chef Joona: GO casual and congrats for hovering two pounds down from ticker.
Gardenerjoy: Enjoy your new things/new encounters. I am trying to do the same things in my life.

05-19-2011, 02:12 PM
Hi Coaches

I'm feeling very blue today.

We're in a temporary money crunch and I feel like I should get myself together and get out there to a farmers' market and sell some stuff and make some money for the household and for me. I have everything to do this except I can't find my paints (I recall they are all in one box) I can't find my modelling plastic that I make my jewelry and mirrors from, and I threw away most of my stock before I moved. Same with canvases. Destroyed many of them. Threw many away. Small ones are packed in a box. My Ottawa friend has the box of plastic I was working with. He showed it to me on Skype. I had no space to bring it all back on that last night so a bunch of stuff went to his house. Then I hurt myself and haven't been able to get back to Ottawa to pick up my stuff. Now I am better but we have no $ to pay for the gas to get me to Ottawa to pick up my stuff. Then, yesterday I thought "I can't go as I have no $ to pay a daily fee at a market anyway" and I came home to a cheque from Ottawa Hydro as they owed me money when we cut off our hydro there. I never expected that would happen. So I thought "is this a sign for me to go to the market since I now have $ to pay for a stand?" Well I guess not, as I can't make stock for the market. So, instead, I found myself at the fridge nibbling from a pot of rice and chickpea curry leftovers. I decided it's lunch time so I sat down and ate a lunch-size portion. I submitted my food to my buddy and now have a stretch of time to do something productive. I am going to take a real stab at doing my residency application. I've been avoiding it bigtime. And time is flying by so that would be a good healthy thing for me to do to support myself. Maybe I am asking too much of myself to get to the market just yet.

While we have little $ our bills are paid, we still have gas in the car, I did get a bit of money in the mail, there is enough food in the fridge to eat well for another week if we have to, and it's only another week until I can get to Ottawa to see my mother (I miss seeing her every week :( )

This is not an emergency. I am just tired of feeling like I am not contributing financially. I just HATE it. :mad:

Off to do something productive. Will be back for personals today for sure.


05-19-2011, 02:31 PM
Good Afternoon Everyone,
Slept late another day. Seems to be a habit this week. Not sure what is up with that but sure cuts into my day. But it has rained every day for most of the day since last Saturday so maybe that has me feeling sleepy, tired. It has warmed up though and a bit humid so maybe soon the rain will go away for at least a few days.

Well I keep saying I will plan my meals the day ahead but other than one day where I did half of a days menus, it just doesn't happen. I can say that I have:

done the 30 Day shred with Jillian Michaels 3 days straight. It is a killer and I am altering where needed but am determined to complete the challenge I have taken on.
I built in a sugar free chocolate reward into my day today. Hopefully, that is a good thing so I won't be spontaneously getting into trouble. Will let you know if it works.
Started looking through my many cookbooks for healthy new recipes.

I did read my book some last night but need to work on sharing things that need to be done in the house. I tend to fly around and take everything on. I grumble but that is my way. One thing I have noticed is I am feeling over obssessed all of a sudden about what is healthy, what should I plan to eat, what should I buy in the grocery store. Sort of maddening. Maybe I am being too intense. I am going to check ahead in the book and see if I can find a page relating to this. Someday I hope that food and I can have a peaceful coexistance.

Hope everyone has a good day. I am experiencing internet/phone difficulties this morning so am going to post asp just in case my service goes down again.


05-20-2011, 12:00 AM
Hi Coaches,

AnneWonders - Glad to hear you are giving yourself credits for positives. That's a healthy technique, especially when the going gets tough.

RubyJan - Yeah for your success ! I love it that we are an international team. Thanks for posting.

Lexxiss - It's been cloudy and rainy for me on the eastern slope. It can lead to grumpiness, I know ! Sounds like the sun will be back by the middle of the weekend. Hang in there ! I am so impressed with your ability to drink a green smoothie.

BillBlueEyes - Congrats on the weight lifting success ! You set your mind on it and did it ! Yes !!!!!

ChefJoona - Excellent news about your weigh-in ! :carrot:

pamatga - Nice eating out tips. I like the window seat idea.

gardenerjoy - The solving problems day is one I return to often. Thanks for sharing your example.

maryann - I'm with you on deciding on a size that works in your lifestyle. Glad you found that space for yourself.

onebyone - I hope your $$ crunch lets up soon. That's something that can bring up lots of emotions. I struggle with 'worry' more than I like, but try to remind myself to take it one day at a time.

GardeningDeb - You hit the nail on the head - namely that we are trying to better manage food, but food is a daily necessity ! It's not like we can completely avoid it. Seems to me you should actually give yourself credit for efforts to organize your food, because Beck promotes awareness of our food in order to better hear any sabotaging thoughts before they get too strong. I think you are doing fine.

My day was good and I stayed within my calorie allotments again. I felt hungry sometimes but found distractions to keep me busy until the next planned food.

Credits today:
~ Measured all foods carefully
~ Exercised (stretch & strength) Used ankle weights
~ Resisted any tempting food during a trip to town
~ Visited with coaches here

Thanks for being here everyone !

05-20-2011, 12:49 AM
Had another good day today! I'm so glad. I feel like I should buckle down and be reading the book more, but I'm distracted by other books. My big credits for the day, doing yoga when I really didn't feel like it, and resisting Costco samples. But that one was easy, there weren't any, though if there had been it would have been hard to resist since I was hungry.

GardeningDeb, way to go on the 30 day shred!

onebyone, sorry about your money crunch, I hope things ease up for you soon.

gardenerjoy, thanks for adding me to your reader! I have so few lol

pamatga, I'm jealous over your abundance of restaurants, we don't have that many here, that I know of anyway.

Billblueeyes, way to go with the weights!

CeeJay, "Today I am NOT doing this", love that.

Tomorrow I am letting myself have a higher calorie day, not by a ton, just 400 calories. I was thinking since I usually only go a few days and then go off plan too far, maybe just allowing myself a little more every few days will solve that problem. Trouble is I can't decide what extra to have! At any rate I am feeling that it may be a little difficult to not go crazy. So I am going to really try and focus on reading my cards and using my resistance muscle :)

05-20-2011, 06:20 AM
GM/GD fellow Beck coaches:

What's up? Me, that's what's up at 5:00 a.m. :D

I did Day 34 Solve Problems as well, gardenerjoy. I have found that the past week going through these days have been very moving emotionally. It brings back so many memories of me and my relationship with food. I have found myself very emotional, crying on and off, remembering things in my past that don't even seem that they could hardly be related to my weight problem. Obviously, they are.

However, having said that, I am emerging feeling very strong right now regarding moving forward on this weight lose effort. I feel like Dr. Beck has "pumped me up" (as Hans und Franz used to say on SNL long ago) to really get the job done. I feel like my mind is clear about my objectives, I'm not waffling about what I should or shouldn't do, and I am doing it without a whole lot of fanfare or fuss.

Credit myself:

*Writing nearly 3 dozen recipe cards from Beck's pink book (still waiting on the green one) full of affirmations, "mission statements" and skills to "use to lose". I've always been a good student and have done my homework in the past. This was no exception. (even DH commented on that)

*Being flexible enough to realize as I moved through the book that the distraction eating I was doing in the middle of the night not that long ago is actually emotional eating (in fact, she calls that distraction eating and no I didn't peek ahead)so by me working on eliminating doing that during the night (chewing a lot of ice cubes in the process) for the past 5 nights and drawing a line that any food eaten after 4:30 a.m. constitutes breakfast, I have dug into changing this before this became too much of an ingrained habit.

*Embracing the sentence in the book "Yes, you deserve comfort but you also deserve to be thinner." If you eat over your discomfort, you end up with two problems: gaining weight from food you ate because you were upset and the original problem, yet unresolved.

I have spent half of my life as an emotional eater. I knew this Day would be one of the more difficult ones to work through. I could almost say that is all I have ever known, and I would be quite accurate in saying that, but what really was a Lifesaver was the following day Solving Problems! One of my strengths has always been my ability to solve problems. Reading that Day reminded me that most problems I can solve and the ones I can't "Oh, well."

It sounds like everyone here is doing great in the very spot they are in too. GJ, all, and I look forward to seeing how your day was as well.:hug:

05-20-2011, 06:30 AM
Diet Coaches/Buddies - I arranged for a huge stack of boxes to be delivered to pack up the rest of our house for the repainting; CREDIT moi for moving forward. I feel like I'm living in a cave now that we've taken down every single picture from the walls of all rooms.

Eating was on plan, CREDIT moi, except for my fruit creep after dinner - I had three oranges instead of my planned one; Ouch. I need to get my mojo back when I'm feeling the tension of all this de-cluttering and moving stuff. Exercise was walking to return a library book; CREDIT moi. I was boy-scout enough to bring an umbrella and needed it on the way home. I'm ready for all this rain to be done.

onebyone - LOL that your manna from heaven came in the form of a check from Ottawa Hydro! Good luck keeping to your path while you get through this financial crunch.

Erika (eusebius) - Waving. I returned The Rest is Noise - glad I read it, thanks for recommending it. Don't know yet if it will help me listen to modern music, but it certainly enlightened me about the composers.

Joy (gardenerjoy) - Overwhelmed is one of the worst feelings ever. I hate that it tends to block me when I most need to focus on moving forward.

Woodland - Kudos for finding distractions when hunger loomed.

maryann - Drooling at the thought of your fresh apricots - they haven't reached here yet. Let us all know when you get "divine revelation" for your goal weight. I hope it doesn't overwhelm the Creator to calculate a goal weight for each of 6 billion humans on the planet, LOL.

ChefJoona - Yay for "jeans day!" - I love working in my play clothes. Kudos for throwing away so much as a single taste of your cone from Ben and Jerry's - don't think I've even tossed ice cream in my life.

pamatga - Yay for sleep - especially sleep without pain. Neat strategy to take an outdoor table at a restaurant to help distract from eating.

GardeningDeb - Yep, continuous rain does cut into ones get-up-and-go. So Kudos for doing "30 Day shred with Jillian Michaels 3 days straight" anyway.

Lauren (Bigknitter) - Kudos for juggling your eating plan to find a fit.

Readers - chapter 3
Get Ready to Lose

Before you start, however, I would like you to do the following 10 essential tasks.
task 9
Build a Sense of Entitlement

Your mindset needs to be, If my life becomes busy, I still have to put my diet and exercise activities first ... If other people make demands of me, I'm entitled to do what I need to do for myself first ... It's the only way I'm going to lose weight.

Judith S. Beck, Ph.D, The Complete Beck Diet for Life (Green book), pg 42.

05-20-2011, 08:01 AM

The power went out in our condo complex, so I slept later than usual... I seem to be pushing my morning routine right to the last minute lately... oops!

I did well taking the small portion of pizza and eating my packed salad. I slipped up when I joined a group to walk for soft serve ice cream (the rainy day turned into bright and warm sunshine). I ate the whole cone, but really didn't enjoy it. I had a light dinner to make up for it. Got a bit of exercise in with the walk to the ice cream stand (up hill on the way back), but it wasn't a whole lot.

Food is planned and packed for the day. I feel I learned an important lesson with the ice cream yesterday... it over all wasn't an enjoyable experience, and one I think I'll be able to easily avoid in the future.

TGIF!!!! (Just realized I already put that on the top, but I'm keeping both!)

05-20-2011, 12:26 PM
Hanging in there. Last couple of days have been better. Thanks for all the support.


05-20-2011, 01:03 PM
Yesterday Op - not one snack did I sneak from the snack bar. (Say that three times fast.) Taking DS to the zoo and fairytale land today because he finished his piano/violin sticker chart. He is a good boy and never complains about practicing.

Bignitter: When I let myself have an extra 300 calories for special occasions it really helps me. I am not always willing to plan ahead, though, which is maddening. It is like I will set myself up for failure.
GardeningDeb: I have more peace with food following this program than I ever had. That is the good news.
onebyone: good luck with the money crunch. This too shall pass.
Woodland: Distraction tricks has helped me so much. My latest is working on my wardrobe of new clothes - cleaning, pruning, putting together outfits for the week. Also, I am into planning new fruit and vegi recipes for meals.
Annewonders: glad you checked in.
ChefJoona: I am always amazed at how I am willing to go off plan for just a so-so food experience like your ice cream venture.
BBE: I am a California native thru and thru but I still appreciate our incredible produce. May is all about apricots and cherries. Both have been great this year.
pamatga: I remember reading "I deserve to be thinner." It hit me like a ton of bricks. I believe that to the bottom of my soul now.

05-20-2011, 01:31 PM
Hi all of my fabulous coaches! I have another busy weekend ahead -- golf, track, dinners! I looked at the menus for the restaurants we're visiting, and though they have no vegetarian selections, they do have fish, so I'm okay there. I used to be petrified of eating out, but that seems kind of silly, doesn't it? The food isn't going to jump into my mouth, after all.

maryann -- good resistance on the snack bar. I always long for those big pretzels. I'll be 47 in August -- we're the same age!

chefjoona -- I get so annoyed with myself when I eat food that I didn't really enjoy. I always tell myself that next time I will throw it out! Sometimes I actually do it.

Heh BillBlueEyes -- every time I see your avatar, I think, "Huh...he looks like Van Gogh...then I realize that oh yeah, it's not really him!"

pamatga -- 3 dozen Beck cards -- whoa! That's a lot of work.

onebyone -- I hate unpacking after a move. You can't find things for weeks.

05-20-2011, 09:15 PM
Hi Coaches!

Another super stressful day and I'm happy to report I made some pretty good choices despite some very sabotaging thoughts which were not even justifications, but more "I don't care right now." I talked myself out of the giant slice of pizza and instead went to Starbucks and enjoyed a cup of tea. Dinner is an OP pizza, with my homemade whole wheat crust, which has less sodium than the store bought. NO CHOICE does work but I have to do the footwork.

Dinner is was important to check in. I may get back for personals.

BillBlueEyes, ouch for three oranges...possibly a semi legal sugar fix. It does beat donuts. We're ready for the rain to be done, too.

Beverlyjoy, I'm sending supportive thoughts your way.

pamatga, kudos for going through the feelings this past week while you work your Beck program. Not an easy task.

Susan(wife2abadge), I've been eating vegetarian/pescatarian for about a year now. It does narrow down some of the restaurant choices.

maryann, great when you can resist and not sneak one snack from the snack bar! lol BTW-My smoothie: I start with a chunk of ginger root, add an apple, whatever greens need using (spinach, cabbage) add cucumber and a dash of protein powder and greens powder.

AnneWonders, thanks for checking in! Great the last few days have been better.

ChefJoona, nice that you feel you can avoid an food experience in the future because you didn't enjoy it. It is a learning experience, for sure.

Lauren(bigknitter), you will find great support here as you resist those Costco samples in the future. Yay for good days!

Woodland, nice credits! Have you planted yet?

GardeningDeb, great that you are building in a SF chocolate. I think it is a great Beck tool.

onebyone, I hope you are feeling better.

gardenerjoy, lol when it doesn’t take 7 questions for the solution to appear. Relaxing is a good solution.

CeeJay, I like your line, just forget it right now, think about something else. It helped today.

RubyJan, yay for supper without heart stopping dessert.

I'm tired but I need to finish logging my food. It's important today. I'm feeling I've gone over but it could have been far worse and I'm grateful to hold onto a healthy day.

Good night!!

05-20-2011, 10:31 PM
Had another good, but very tiring day! I woke up way too early, 5:15, I usually sleep until at least 6:30. My major credits for today, doing my weights workout before breakfast and going for a 4.4 mile hike/walk while my dd was at Spanish class. I did not mean to go that far but I didn't really know where I was going and didn't want to try and find my way through a cemetery. Luckily it was a rain-free walk. I changed my food plan because I just wasn't fitting my meals in, and I decided I should really have a treat on my high-calorie day so I won't feel deprived tomorrow. So I had a bit of ice cream and some cake leftovers. I'm feeling really good about this whole new way of dieting, I always do for a bit and then run out of steam. I'm really trying not to overdo it with the exercise even though it probably doesn't sound like it. I think I go gung ho with working out and then burn out, which leads to dieting burn out. So I will do my best to work up to the activity level I want to be at, slowly.

I hope everyone has a great weekend!

05-20-2011, 11:53 PM
Good Evening Everyone,
My day was mixed with some highs and some lows. Ate 4 of my sugar free graham cracker cookies. I think I should just skip the treats until I get more control. Did my workouts: 30 min walk with my pup and Jillian Michaels 30 Day Shred. I am on day 5 and am determined to complete the challenge. I'm altering some things but still doing the workout.

Still haven't preplanned my day but going to try to get that done in a few minutes. I tend to change my mind all the time but will try to stay on course tomorrow. I feel like I have lost weight but the scale is saying no.

Well be back in the morning. Hope everyone is doing well.


05-21-2011, 07:12 AM
Diet Coaches/Buddies - Eating was on plan, CREDIT moi. Dinner found our table loaded with meat at the local BBQ restaurant with our Groupon expiring in 10 days. So much meat for $30 that we each took about two thirds of it home. I had to ask the waiter to bring on a side of cole slaw to try to tone it down, LOL. Skipped the hush puppies, fried okra, fried catfish, sweet tea, and massive desserts. Still had more meat than I'd normally eat. I did, however, stop at one (1.0) orange for dessert.

Did gym, CREDIT moi, not able to repeat my previous new high, but tried just the same. I accept that my scale reading jitters about, but still am surprised that my gym abilities jump about also.

Anne (AnneWonders) - I trust you still have your perpetual sunshine down there. We've been stuck in a solid week of rain; today is iffy.

Debbie (Lexxiss) - I love being reminded, "NO CHOICE does work but I have to do the footwork."

maryann - Yay for surviving as a mother of a learning violinist. BTDT. It can hurt the ears.

ChefJoona - Kudos for dealing with the work-at-the-office day by using your packed salad to go with a small portion of pizza.

GardeningDeb - The scale doesn't always get the message, but your body knows. Kudos for sticking with Jillian Michaels 30 Day Shred.

Susan (wife2abadge) - Kudos for looking at the restaurant menus in advance - good way to get the old neurons thinking on plan. [My brother Theo thinks my avatar looks just like me.]

Lauren (Bigknitter) - Kudos for being aware that you have to find your own level in order to stick with your eating plan and exercise plan for life - which is a long time.

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

Throughout every stage of the Beck Diet for Life Program, you will be creating Response Cards - 3x5 cards with important messages you need to remember. They are one of the conerstones of this program, and you will read them every day.

Judith S. Beck, Ph.D, The Complete Beck Diet for Life (Green book), pg 42.

05-21-2011, 08:28 AM
BBE So, you and Vincent both have brother Theo? Hmmmm. I have a nephew, Theo, he is our youngest. A spitfire. Named after an Irish great grandfather. BBQ places are tough to manuever. I don't know if I would have been up to that and I am pretty skilled at eating out. Kudos for taking the beast on.
Gardeningdeb I think you are going about your food plan in the right way. I find myself tweaking it all the time. I have noticed that when I don't make a special effort to get those 3 fruits/4 veggies in each day I allow myself to have my sugar free "treats" instead. I've had a few days where I have had sugar free desserts and missed out on my veggies. That's a no no. I was doing really good until I discovered these sugar free cookies. Although they are not causing me to overeat, they are causing me to tip the balance of my aforementioned healthy eating into one where I am counting calories and not paying attention to balanced eating; both are equally important with the later being essential because that is what drives the car: the right kind of fuel. I credit myself with having eating 3 fruits/4 veggies every day for 6 1/2 weeks without fail. Now, is not the time to let that slip.
bigknitter By now I think we all realize that all of this takes consistency, work, patience and applying these techniques day in and day out. It is daunting at times, especially when in the past I either just counted calories and/or worked out like a fiend. I hear what you are saying about burn out. I think all of nothing efforts are very common among those of us with food issues. It is learning to walk the center line that takes more effort in the long run but I believe is essential to a life time of weight lose maintenance. You have the insights in your own stuff. I think you will find how to work through another crash and let down. No turning back for any of us. We've set our hand to the plow.... GJ in seeing where you were and where you want/need to be.

Speaking of which, today I am resuming a daily work out routine. I have so many new (and older favorite) dvds that I am hoping to do two a day. I also do my free weights every other day. I am going to ramp up a lot of this. It is time. I am very determined to do this in moderation since I have a long history of really knocking myself out and then unable to do anything because I have strained or sprained or pulled or tore or broke something in my body. Now, to follow my own words.

Today, I am going to make black bean chili and oatmeal raisin scones from one of my many cookbooks that emphasize low fat/low or no sugar but lots of taste. Yes, it can be done! I made cold potato salad from these same cookbooks and thought that was quite tasty. I'm in the mood to cook today so I might just go down the list and make other things as well. DH has his monthly Carmelite meeting followed by a birthday celebration at a French bakery and cafe. I reassured him he could find chicken on the menu but I was afraid to tell him it might not be done the way he likes. No, I am passing. I could have tagged along since I have had all of his large Carmelite community here for a sit down dinner during the holidays two years ago but I don't need to see what I wouldn't need to eat. Nuff said.

Tomorrow, we are going to have our first cook out. I am really looking forward to that. It is time!

Have a good weekend all.:hug:

05-21-2011, 12:32 PM
Well, the new low was unexpected. Although I had kind of been seeing it in the mirror, I just wasn't willing to believe it. So, the message is I need more fine dining, more stress, and less exercise? Uh. Maybe not.

Day 36: Believe it
I do have problems believing in my weight loss, sometimes, and it's been a lot more than the five weeks that I've been doing this. I'm so aware of the times when I think, with some regret, about the way I used to eat. But this chapter is making me aware that I choose not to act on those thoughts, that even when I'm way off plan like I was in Chicago I was also leaving much more food than I used to and making many more good choices while ordering, and that I always end up back here reporting to my diet coaches and recommitting to doing what it takes to lose the weight and maintain that loss. I am a different person from who I was in 2009, making my way in the world in new and exciting ways that are healthier and support my weight loss.

WI: -1.9kgs (new low), Exercise: +0* 555/1200 minutes for May, Food: 80%op, Read my Advantages and Responses: yes

05-21-2011, 01:40 PM
Great Day at the zoo yesterday. Beautiful Weather. DS loved it. He is a natural reader and told me lots and lots about all the species. Then a trip to Fairytale land which has lots of memories for us and I wondered if it was the last time my 8YO would hold my hand past the crooked mile to Mr. Mcgregor's Garden. Substituted a gardenburger for a balance bar and shared a Reese's with my son but It was quite a day nonetheless. I'll be careful today and do an hour exercise to get my weekly minutes. Did I mention our new favorite juice is Spinach, apricot and carrot? You can't taste the spinach at all. It is amazing. DS drank it all up.
Wife2abadge: Age sister! It is a great age. I have never been happier.
Lexxiss: I am going for the ginger root today. I'll let you know how it turns out.
Gardenerjoy: I agree that on a daily basis I eat much differently than I use to but am not always conscious of it. The terrific part of that is I have created a new "norm" from which I can add even healthier choices - like juicing and counting exercise minutes like you do.
Pamatga: The "I eat sugar free desserts instead of vegis" is a very familar tune for me. It reminds me of my old Weight Watcher days when I ate 3 Skinny Cow Ice cream sandwiches instead of 6 oz of salmon because I "could"
BBE:Congrats on the orange for dessert. Sometimes I think of our old huntergather days when people scrounged hours for a few ounces of meat. HMMM. That it was we were evolved for - not for being handed platters of the stuff. No wonder people are having problems.
Bignitter: Congrats on the long walk. I used to not count any exercise that wasn't extreme aerobics. Now I count everything and it avoids the burnout. During a convention, once, I walked up and down the stairs of the multistory building for 15 mins every break and felt great about sitting the rest of the day.
GardenerDeb: Congrats on the shredding. I am going to shred this afternoon plus a walk.

05-21-2011, 04:28 PM
Gardernerjoy I am doing Day 36 Believe It and I have the same sentiments, memories and feelings that you do. Did I mention that since 2007 I have lost and regained the same 35-45 lbs over and over and over again? It not only impacts my body but it also erodes my self-esteem and belief in myself that I can honestly finish something I started. I have told my DH and I will tell all of you now that when I hit 240 lbs I will "believe" the possibility exists that I am going to really do it this time.

Not only do I want to lose the weight, I want to regain credibility and believe in my own words and actions in this area. No other area in my life have I failed to live up to my word than in this area. I would never dream of letting others down like I do myself. And, yet I do. I think along the way I have lost my self-respect for myself when it comes to doing what I say I am going to do. You heard it here first. I am going to make a public stand and statement.

I am going to do this, fellow Beckies. I am not going to lose and regain like I have done in the past. I understand the normal fluctuations of hormones, the day after eating Chinese and even swollen muscles but those are temporary weight gains. I am talking about not being entirely honest with myself regarding eating at the upper end of my calorie range when I am not being active enough to burn up those extra 200 calories each day. I am talking about saying NO to all empty calories (I'm even eyeing those sugar free cookies and brownies I brought into the house earlier this week-they've begun to do battle with my veggies as in they are winning and the veggies are losing).

No, I never thought I would have to draw a line and then keep drawing it but if that is what I have to do then I must. Yesterday was my third week of weigh in and my second where I did not lose any more weight. "Don't cry for me, Argentina". I am about as active as a snail strolling on a Sunday afternoon. My sleep is all messed up. I'm sleeping right through lunch. and, now I am eating two portions of sugar free cookies, brownies, Klondike bars and/or fudgesicles: one for my morning and one for my afternoon snack.

I don't remember who was mentioning here about burn out from working out but I think I have burn out from eating so healthy. Could that be possible? I have kept seeking out more and more variety when it comes to food, spending a significant amount at the grocery store, and last night I almost gagged eating an apple. My mind was saying, "Not another piece of fruit!" There's a part of me that wants a delivery pizza followed by a hot fudge sundae (which I haven't had in years). I recognize this as a desire to eat but I also see it as a desire to have food taste like it used to taste. Greasy. Salty. Overly Sweet. Boy, my demons are coming out full force today.

maryann yes I used to do Weight Watchers point system and I was losing weight but I took the liberties to eat fudge and then figure out how points I would need to exercise so I could burn it off. I did that for five months. My blood sugar, which I wasn't monitoring at that time, was going all over the place. I could just feel it. My hair was getting really thin. I have a photo of me then and the back light from the photo shined through my hair! In other words, I was eating 1400 calories of non nutrient foods. I naiively thought that was okay since I was staying in my points and in fact creating a negative balance with the amount of exercise I was doing.

Well, thanks for listening to me rant here. I am irritable about where my head and body are right now but I will say this: No more ups and downs.:( Only downs. When it comes to my weight. I mean. :)

05-21-2011, 10:57 PM
Hi Coaches

Stress eating got me. I went on the hunt for food and I found it and I ate it.

I just let all kinds of things pile up on me and without looking for an alternate release I ate.

It's behind me now. I had an OP dinner and I just move ahead.

I've had lots of triggers going off all around me for over a week. I am facing my clutter again. I can't find anything and I don't know where to put anything and when I ask DH for help he says "just open a box and empty it." Well, if the shelves were up, maybe I could empty it. Oh, to get the shelves up I have to move all the boxes. Oh. then some stuff will go on the shelves but where does the rest go? And where are the shelves going? Even the kitchen is falling apart. 4 more boxes, maybe even 5 or 6 are still waiting to be unloaded and they go where?

I'm just a mess.

And it seems that everyone I meet is fit and active and athletic even. In this town I am a real anomaly as far as I have seen. I feel very out of place.

And now I am hearing that my mother is really getting that I am not there anymore. I used to see her every week and take her out for the day, and while my brother visits her every 2 weeks, he takes her out for 2hrs or so but he doesn't connect with her you know? When her stories morph, as they do now, I am always fascinated by what she now believes to be true (my mother has alzheimers) but my brother uses these moments to distance himself "Oh that's cause her brain is misfiring and the brain needs to make sense of things." He doesn't feel a need to interact with her. She's just a diseased brain to him now; certainly not a whole person. I'll never change his outlook on this, and he won't change mine. Anyway, my mother is now very depressed and feeling very alone. I can't get there to see her until June 1st. It's making me feel bad.

So, I feel inadequate on several levels and then I simply FORGET that if I stay OP I have ONE concrete thing to be happy about at the end of the day. I haven't written down any ARC cards in ages. I think I need to go back to basics: make a list, follow a step by step plan, move on.

I also really need a scale. I haven't weighed in for over a month. My scale completely died. I may get one tomorrow on a department store credit card. I just feel inadequate on many levels tonight.

Thanks for listening. Tomorrow will be better.

05-22-2011, 07:01 AM
Diet Coaches/Buddies - Only so so for eating today. Lots of tension because there's only two weeks left to get stuff out of here. CREDIT moi for eating bounded and only at scheduled times, even though too much dinner.

onebyone - Ouch for all the stress trying to reach the end of the month. I can understand the feeling of overwhelmed as I look at all the boxes stacked up. How can humans come to own so much stuff. Keep the faith - you're putting one foot in front of the other.

Joy (gardenerjoy) - Congrats on a new low. 'Tis music to my ears that the way to achieve this is, "fine dining, more stress, and less exercise" - no question but that will sell well to any magazine where you wish to publish.

maryann - Good grief! I thought this was amazing, "our new favorite juice is Spinach, apricot and carrot" but was blown away with, "DS drank it all up." Good for him.

pamatga - Would love to still have scones in my life. I used to have a scone from Starbucks at the airport - until my DD clued me in that they weren't so health friendly. Kudos for being clear that you are moving forward this time.

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:
Dieting should be easy and short term.
It's no wonder people have such crazy ideas about weight loss. Magazine articles, TV segments, books, Websites, commercials, and advertisements continually tell you that you can lose weight quickly and without much effort. Well, they are partially correct: If you want to crash-diet and lose some weight in just a few days or weeks, you can. But you won't keep it off. As soon as you begin to eat more calories, you will start to gain back weight. It's a biological certainty.

Judith S. Beck, Ph.D, The Complete Beck Diet for Life (Green book), pg 42.

05-22-2011, 07:35 AM
Well,onebyone, if it is any consolation, I had a rough "meltdown" kind of day yesterday as well. I have 3 dozen response cards and just the night before I was working on diligently but do you think I actually went through yesterday and read any of them. NO! I had had an entire 5 nights of whacked sleeping and the frustration was building. I was feeling vulnerable, spacey and emotional overload. Now, I understand why one of the first things they do to break down resistance in P.O.W.s is to deprive them of sleep. I've run out of secrets to tell so I would be pretty boring to anyone trying this on me.

In my defense I did do my spiritual exercises and that really did help BUT I still had some residual "wanting" and although I wasn't necessarily physically hungry (I still had 400 calories left for the day) I just threw up my hands and said "What the Heck!" and had a mini-binge. However, I knew that emotional eating is what got me where I am today and that brought its own added feeling of desperation, failure and disappointment in myself.

For me, these days, the definition is eating OP (hey, there are no offenders in our kitchen except my DH Snicker bars and I just can't touch his stash--I know how he needs these when he is stuck in traffic and hasn't had lunch--that would be like stealing candy from a 5'11" baby-I would loath myself too much) but not pre-planned and certainly missing the masonry of my healthy food plan: I had whatever I could grab without having to figure out "am I eating balanced?" This was my evening "binge". You can see that it wasn't balanced: I had half an Irish regular ale, 1 sugar free Klondike bar, 2 bowls of oat crunch cereal with soy milk, 1 reduced fat chicken hot dog and 1 cup 100% grape juice.

I went to bed at 11:30 p.m. and I got up a few times but I slept until 5:30 a.m. I think how I feel right now is I have a lot of weight to lose and if this is going to be any indication of what I am going to be up against, OY! Mama mia! I weighed and no weight gain.

Three years ago, I traveled back to MN to spend the last 3 1/2 months of my mother's life with her. I set up a home office in my parents' old bedroom at a considerable expense (had to rewire it for one thing) then I visited her 2x a week. It was the best that I could do. I didn't have a car there and she was in a nursing home 1 hour away so I had to bum a ride when I could. My sister and Dad couldn't "stand" to visit her. She had suffered many medical mistakes and she was literally dumped off 2 hours from where she had entered a hospital for cancer treatment. It was a travesty beyond rational comprehension but she was My Mother and I wanted to be with her as often as I could. I still had to work 40 hours a week so I could afford to stay there.

Like you onebyone dealing with Mom was much easier than dealing with my sister and Dad. Dad was inconsolable and my sister was bitter and angry. I have some wonderful memories of Mom and I alone, wheeling her out to watch some golfers at a club facing the property. I stayed there as long as I could afford to. I missed my DH terribly even though we talked every night. When I left I had a tiny bit of hope she could recover although I knew it would take a very long time to mendfrom what she had already bravely overcome. Then, she got pneumonia almost immediately after I left. She was so weary from fighting: two types of cancer, 2 heart attacks, 2 strokes, repeated bouts of pneumonia and not once did she say "Why me?" She was incredibly strong beyond belief. Six weeks after returning for the third time in nine months, I returned for her funeral. Her body gave up before her spirit did. I gave the eulogy. That was November 2008.

Do what you can. See Mom when you can. Talk to her on the phone if nothing else. She knows you are trying to do your best. And, know that everyone deals with pain, suffering and grief differently. There are no winners nor losers in that game. We react to lose and separation based on who we are. Just love her. That is all you need to do. She will know it and feel it.

Take care, onebyone, I get it:hug:.

PS BBE the scones are from a diabetic cookbook and no white anything. Made with oatmeal and low fat buttermilk. I know I couldn't eat the ones they bake up in bakeries, or Starbucks, I would be a squirrel on crack, if I did.

05-22-2011, 10:13 AM
I'm not have a very good Beck weekend and I'm feeling a lot of guilt about it. Things were going ok... I went to a German themed event at my parent's church and said No to the bratwurst and chose healthy sides to make up a lunch, and I took only a couple small bites of the German Choc Cake my sister got. Things got bad later in the day when Dfiance and I went to a board game party at our friend's. There were many bowls of snacks around and I gave in... I don't feel good physically this morning at all. Blah!

I'm moving on and planning for a healthy day today!

05-22-2011, 11:02 AM
Hi Coaches!

Moving on here, too, Chef Joona! I did some stress eating yesterday but do have to report something interesting. In the past, I had a "list" of my favorite candidates for stress eating. Yesterday, I was so agitated, and when I would think about my old favorites they no longer seemed so my brain I seemed to understand that they no longer hold their previous power to distract me from my stress. I think that is progress.

I know that this stretch of yucky weather has been difficult. It's a blue sky day here and I'm going to take advantage of it. We're headed out to walk the pups and I'm planning on riding my bike to town for church.

05-22-2011, 09:05 PM
Good Evening Everyone,
Stopping by to post before I do my 30 Day Shred. I am procastinating as usual but I have managed to do the workout every night so far. Tonight is night 6. 24 more to go.

I am way tired tonight. Two times this week I have not been able to fall asleep until 3AM. I am thinking it is because I am doing the workout so late in the evening. Just never seem to find the time to do my workouts until after the evening dinner and all are happy. Need to go read the book again about taking care of me, doing what I need to do. Hard learning not to take care of others first as that has always been my way and it feels totally natural to me.

I did succumb to one of my mom's chocolate chip muffins today. Again, totally my doing. I didn't touch the container of jellied candies or the cheese cracker snack packs. Maybe next week I will be stronger and just drink my Chai Tea.

Well, need to get that workout done as turn in early. Have a nice night everyone.


05-22-2011, 09:36 PM

We've begun the re-organization of our apartment and I hate doing it as much as I hated moving as much as I hated the packing and as much as I hate finding places for the stuff I am unpacking. And just to reinforce how much I hate it, this morning, as I took 2 worthless candles off a shelf to toss into the garage sale box, I inadvertently hooked my favorite little ceramic sculpture that I made, and that I would look at as inspiration for making new things, and it smashed to bits on the ceramic floor of my kitchen.

To say I screamed is an understatement.

To say I sobbed is not doing me justice. I cried uncontrollably for quite some time. I just sat outside for a while crying.

That was hours ago now.

I didn't eat over it. It didn't even enter my mind to eat over it. Now, running away did enter my mind. Instead I did the dishes and tried to move forward. DH kept working at moving his desk from the alcove in the hall to a new space reclaimed from the second bedroom that was storing just boxes until today. I started to resent paying rent for a 2bdrm when we only actually use one bedroom. Now it seems we'll be using some of that room. And we'll use more and more of it as I empty my boxes or designate the stuff in them to the garage sale we're having at the end of the week.

I'm finding today tough but it's ok. I'll make it. My back is better. My leg hurts off and on; more off than on so that's good. I am planning to get to Ottawa in a little over a week and that'll be good too.

And DH found the box with all my paints in it. I'm very happy about that.

I did drive to a store for a scale. I weighed myself on one: 291.6. The scale was on a carpet, I was fully clothed, it was late afternoon, so the number is just a ballpark figure. I tried to buy it. My card was declined. It wasn't my 1st choice scale so I guess I wait a week or so. It's just not really my day.

The weather was good though and I was grateful I learned how to drive at the age of 40. I think my life is going to change very much once all this nonsense of settling in eases up. I can re-invent myself if I want. we'll see what happens.

Bye for now.

05-22-2011, 10:00 PM
Well, that was a fast weekend...but not a fat weekend! :-) Eating out on Friday night, I got the 7oz salmon (ate about 3oz), plain sweet potato (ate about 1/4 of it), steamed summer squash, carrots, and green beans, and a small salad w/no cheese or croutons. I skipped the bread even though it looked wonderful and our table ordered a second loaf. The six of us split the dessert sampler, so I had about 1 1/2 bites of each of the three desserts on the plate. I left feeling satisfied but not stuffed.

Last night we went out also, and I had the tilapia and plain baked potato, with no bread and a side salad w/no cheese and no croutons. They served ice cream for dessert, but I only ate about half of the scoop in the bowl. I realized it was just plain old ice cream that I could have anytime! Today I ate quite a bit of fruit -- I love that about summer! However, I resisted dessert when my dd's were eating it, and resisted joining the entire family in snacking on goldfish crackers and Triscuits this evening.

Lexxiss -- I love, love, love homemade pizza on whole wheat crust, I don't even put mozz cheese on it. Just lots of veggies, sun-dried tomatoes, and sometimes a sprinkle of feta. yummers. Too bad my family doesn't agree. DH likes meat lovers (ewww) and my kids like plain old cheese. No whole wheat crust either, if they can help it. Though they don't whinge if I make in on ww.

bigknitter -- 4.4 mile walk --wowie! I do walk that far with my dog sometimes, but not usually all at once. I try to get at least 10,000 steps on my pedometer every day, in addition to my cardio. It can be rather time consuming though. I agree that gradual changes are best. Gung ho seems to backfire for most people.

pamatga -- how was the cookout? It was quite warm here this weekend, but with all of our eating out, we didn't use our grill. I have several weight training DVDs that I really need to put to use. I have faithfully done daily cardio for most of my adult life, but I tend to neglect the weight training.

gardenerjoy -- what do you mean you have regrets about the way you used to eat? Do you regret that you did it or that you can no longer do it?

maryann -- how old is your ds? My two girls (8 & 13) have tried my green smoothies at times, but don't really like them much.

Chefjoona -- too many snacks do tend to make one feel icky the next morning. Sometimes I try to remind myself of that when I see a big ole table of them at a party. Heh...sometimes it even works as a deterrant. Or is it deterrent? Whatever.

Well, time for bed all -- 4:45 comes awfully early in the morning!:D

05-22-2011, 10:40 PM
Hello coaches, I hope everyone has had a good weekend! I did pretty well this weekend, better than any I can remember in the last 3 months. I tried to stay active instead of sitting around like I usually do. Last night we (boyfriend, daughter, and I) went for an unexpected bike ride for about an hour - I'm surprised my 7-yr. old lasted that long! She wanted to go for a walk tonight after dinner, who am I to say no? I decided to ride my bike the 3 1/4 miles to and from work today, got caught in a rainstorm on the way back :lol: It was fun. I did pretty good with eating, I've ended up having treats the last two days, which wasn't really on my plan. But I'm staying in my range, I'll just try and eat a bit cleaner the next few days. I almost don't care what I eat as far as too many carbs or fat or whatever, it is more important right now to not get down on myself or try and be too perfect. I will never live up to that and don't want to set myself up for failure. So as long as I stay under my calories I'm satisfied.

I was in the kitchen all day today making things, biscuits, muffins, hot sauce - I can't believe I was able to bake without tasting!! I waited until after dinner to have my muffin. Normally I'd have one right out of the oven and then one more later, hard to resist anything baked.

I still need to get to reading the green book. I've been resisting it so that's how I know I need to do it! I still haven't been the best at reading my cards and giving myself credit. But I'm feeling great about my progress this week so I think I'm doing okay :)

wife2abadge, sounds like you've been doing great with eating meals out! Nice.

onebyone, moving does suck. Sorry about all the stress but yay for not eating the emotions.

GardeningDeb, awesome shredding!

pamatga, I hope you can get some rest to help relieve some stress.

Lexxis, that is great news that your mind knows the old favorites won't really do it for you, I think that is good progress.

maryann, your trip to the zoo sounds like fun! I should take my daughter sometime soon. That juice sounds great.

Well I am looking forward to another good week. And I have another higher cal day on Tuesday, not far away at all! Things will be winding down for us as far as extra-curricular activities and it won't be a day too soon for me. I will be happy to relax and not have to drive so much, and hopefully get some good play dates in for my kiddo.

05-23-2011, 12:46 AM
Day 37: Reduce Stress
Well, I don't see this happening this week. I'm too stressed to deal with my stress right now (ha!). But, I would like to revisit the ideas in Day 37 next month. (making a note to myself).

wife2abadge: you asked "what do you mean you have regrets about the way you used to eat? Do you regret that you did it or that you can no longer do it?" Both. But in the context of believing in the change I've made, I was thinking about how often that I wish that I could eat the way I used to. That makes me think that I haven't changed as much as I have. But, in fact, I don't act on those desires and that is a very big change. If I judge myself by my thoughts sometimes I can't see the change, but if I judge myself by my actions, it is there.

05-23-2011, 06:55 AM
Diet Coaches/Buddies - It was a busy day - probably high end on-plan but CREDIT moi for a lot of stuff passed over. This morning there are four recycle bins full of paper and a full trash can of stuff out on the curb for pickup. Moving on one bin of stuff at a time.

onebyone - Sending supportive thoughts as you mourn the loss of your little sculpture muse. Kudos that you didn't turn to food.

Joy (gardenerjoy) - Kudos for night 6 out of 30 - Shreading one day at a time.

Debbie (Lexxiss) - Wonderful news, "they no longer hold their previous power."

ChefJoona - Kudos for "No to the bratwurst" - I don't see German stuff very often so those call to me. Kudos for moving on.

pamatga - Ouch for a "meltdown" when the feelings rise up, with Kudos for getting right back on track.

Susan (wife2abadge) - Terrific demo of how to enjoy a night out, "satisfied but not stuffed" - Kudos.

Lauren (Bigknitter) - Yay for DD lasting for an hour bike ride. And Kudos to you for that much kitchen work without tasting everything.

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:

Dieting should be easy and short term.
Here's the truth: Dieting is usually pretty easy at first, when you are highly motivated and see your weight going down fairly quickly. But then it gets harder. And this is true for everyone. Unless you have learned the thinking and behavioral skills you need, you are likely to give up when dieting becomes more difficult because you won't know how to motivate yourself to push through. There's good news, though: Hard times always pass, and as you keep practicing and mastering skills, dieting gets easier and easier and easier. True, from time to time, dieting will temporarily become more challenging, but every time you push through, it will get easier again.

Judith S. Beck, Ph.D, The Complete Beck Diet for Life (Green book), pgs 42-43.

05-23-2011, 08:03 AM
Good morning,

I got myself back on track yesterday! Made really healthy eating choices. DFiance ordered a greasy pizza for dinner and offered to get half of it with toppings I like, but I said no and had some left overs from a couscous dish I had made on Friday. I have a healthy chicken and veggie dish planned to make for dinner tonight and will have leftovers for the week.

Credit for a nice evening walk with DFiance last night!

I have to go into work today, when I normally have Mondays off... I will have Friday off instead, which will make next weekend a four day weekend!

Celebrate the successes, learn from the challenges and keep moving on!!!

05-23-2011, 12:04 PM
Hi friends.. I have not run away. I am trying to get it together... bit by bit. Today I get the foot/ankle brace. However, it is hurting from a foot/ankle yank last week.

The plant swap went well.

Thanks for your continued positive thoughts and support.

05-23-2011, 12:12 PM
Day 38: Deal with a Plateau
I've dealt with several plateaus. It looks like this most recent one may be dealing with itself, although I had a plan to implement in June assuming that it didn't. I'm hoping this will be the last!

WI: NAkgs, Exercise: +60* 615/1200 minutes for May, Food: 75%op, Read my Advantages and Responses: yes

05-23-2011, 01:24 PM
I agree with gardernerjoy regarding dealing with stress. In an ideal world we would read our cards, skip merrily along and it wouldn't impact us all that much. Well, I wish. Instead, I have deep deep talks with DH about existential issues, where we are going to eat and wanting/needing to "get out of Dodge"; pretty much in that order. I am going on 21 months of being unemployed and nothing in sight at the moment. It was a lose followed on the heals of losing my Mom. It is just terrible. I'm doing the best that I can. Period.

I did, indeed, have a meltdown, BBE, and I continued to have a second after shock last night. I couldn't fall asleep (after two nights of good sleep) until 5 a.m. I did awaken at 10:30 a.m. and it was neat to see some of the morning awake for once. Caffeine has become my new "friend".

It has gotten unseasonably warm this past weekend so we stayed indoors instead of grilling out (oven on! what were we thinking?) then visited our garden plot during the early evening. I was so excited when I saw my seedlings really pushing up through the ground. This hotter weather (90s and humid like our Julys) will really get them growing much faster now. The bigger plants are doing well although there were two other gardeners whose gardens were bigger and I had "garden envy". :p had to remind myself that they had theirs in 10 days earlier and I am not sure how large of plants they planted either but still I was a little :p. Just a little. I kept reminding myself my plants are 3x what they were when I planted them. Not bad for overcast and cooler temps. I'm satisfied.

This community garden is a point of conversation too. A lot of dog walkers stop by and ask a lot of questions regarding it. My years of marketing sure shine through. I was so promoting this it was unreal. :D You would think I was the Ambassador of Sandy Springs Community Garden.;) We are also growing for the local food pantry as well. I told one dog walker-come back with a bag in late June-early July and I will send him home with some home grown "treats".

Credit moi: Although I said to "Heck with It" (meaning sane eating) and I had a regular Coke with ff microwave popcorn and 2 sf Klondike bars for dinner last night, it all got logged. And, my middle of the night eating was also a "to Heck with It" attitudunial eating but it also got logged as breakfast, morning snack and a wee bit of lunch. Quite simply, my mind was not in a good place. My inner child was rebellious.

Credit moi (again): I bought quite a few books when I joined "Biggest Loser" online last summer but I never read them. I figured that since I watched the show I half-knew what was in them. As I was clearing out a small bookcase they were in, I thought "Hey, why not read them?" After all, you did pay for them! Duh! So, last night while having the afore-mentioned "dinner", I read the BL Fitness book while watching a dumb PBS show on "British UFOS".

Supposedly this is the workout they put the tv contestants through. It is circuit training done with only 5-8 seconds inbetween specific target exercise keeping your heart rate at 80-85% of his maximum. I was checking off all of the "equipment" I would need and I had everything but one thing. Well, I have a heart rate monitor on my treadmill but I can't very well use that when I am doing free weights, etc. so I bought myself a heart rate monitor to wear while I do these. I ordered it online so it will be here within the next week or so. By that time, I will have familiarized myself enough with this so I can get the maximum burn out of it.

Typically, what I have done in the past is play the dvd through once or twice and watch how things are done then I go through it making sure I get the technique down pat before revving it up and going the pace of the instructor. So, I'll do a trial run of this a few times so by the time my heart rate monitor is here I will be able to get to that 80-85% needed to maximum burn fat/build muscle.

Does anyone have the wii or X-box Kinect? My nephew does. I would so like to get one of those so I could do some of the BL workouts and even the "Dance Central" which really looks fun. I just wish you didn't have to buy yet one more piece of electronics just so you can do it. (sigh).

Credit moi: for being a tough nut to crack. I am not a quitter. I am down but I am not out.

Thanks for hearing me vent, Beckies. You are the best!

Onebyone I understand how it feels to lose something you really love. By any chance did you take a photo of it so that you could post it where you do your work? Or, if you are good at visualization, how about getting a clear picture in your mind. Or, if you can do a clone, how about that? Or, rise to the occasion, and make one even better (if that is possible). :hug:

P.S. This is my friend's oldest daughter, Lydia, at swim lessons. This is the picture of glee, joy, sunshine from the soul and what makes childhood a gift!

05-23-2011, 01:44 PM
Hi Coaches

Woke up to TOM today. ??? Oh well. Explains a few things.

This week my goal is to get to my downtown studio and to paint something. I am out of touch with my artist self and I'm feeling lost because of it. It'll help to be energized by the "Big City".

Today it's more dishes, and unpacking. My goal is to put the big shelf together and start to fill it up with books. Many of my boxes hold books. That will help free up space.

Very modest plan for the day. It's a holiday Monday here: Victoria Day.

Happy Holidays to my fellow Canadian Becksters!

Bye for now.

05-24-2011, 12:21 AM
Good Evening Everyone,
Hope none of you are in the areas where tornados were last night and hope all are safe tonight as I am hearing more bad weather.

I was thinking tonight after the ridiculous way I fell off the wagon this afternoon that I need to come up with a plan and just stick with it. I have managed to stick with the 30 day Shred which I found so difficult the first day. I am on Day 8 and have managed to alter the program in places where I am not able to do the regular exercise. Well anyways if I can stick with that difficult workout and find a way to get through it then no reason why I shouldn't be sticking with my Beck Diet Solution and food program. I am the only person in the way of losing weight. My plan is to stay off the scale for a week and stick to my food plan. I continually weigh myself and if I see any slight weight loss, I use it as an excuse to sabotage my healthy foods and lifestyle change. No more rewards for slight weight loss.

Thank you for listening and for all your comments. I slept very little last night as my son was sick all night. Will be back in the morning to read posts. Have a good night everyone.


05-24-2011, 07:01 AM
Diet Coaches/Buddies - Eating was OP, CREDIT moi, finally consumed the beef brisket doggied home from the BBQ place last Friday. Boy, some left overs are uber yummy. Seven boxes and bags of donations out the door this morning for pickup, and eight boxes to our rented storage unit yesterday - and there's plenty left to be dealt with. Think I'll become a Buddhist monk.

Best ever with my dumbbells at the gym, CREDIT moi, was sooooo happy. I have a hard time believing that muscles are growing, even though I can lift heavier weights. The cover of Men's Health Magazine tauts "Look good at any age - 20's, 30's, 40's and beyond." Good grief! I subscribe to a magazine where I'm included in a group called, "and beyond," LOL.

onebyone - Here's hoping that the artist made it to her new studio and got some paint on a canvas.

Joy (gardenerjoy) - Interesting that your plateau is dealing with itself - presumably independent of the 60 minutes of exercise you did yesterday.

Beverlyjoy - If my DW had said, "The plant swap went well," it would mean there was a wheel barrow of new plants for her gardens.

ChefJoona - Yay for healthy cooking and for four day weekends.

pamatga - I share your excitement seeing seedlings pushing up - just never get tired of watching it happen. Kudos for getting to your stash of books.

GardeningDeb - Ouch for a sick son, I hope he's feeling better this morning. Good analogy - if you can Shread for 8 days, you can do your food plan. Keep the faith.

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:

Dieting should be easy and short term.
Achieving success at dieting is just like achieving success in other aspects of you life. You may have to face challenges and overcome obstacles if your goal is to advance in your career, keep a presentable home, maintain your good health, enrich your marriage, or raise helthy children. But the rewards are so great.

Judith S. Beck, Ph.D, The Complete Beck Diet for Life (Green book), pg 43.

05-24-2011, 07:55 AM
Good eating day yesterday. I spaced out my lunch into two parts to accomodate a busy day.

Exercise is slipping. I haven't been feeling well- very exhausted- so the thought of a walk after work didn't even cross my mind when I got home. Perhaps one tonight if the thunderstorms hold off.

Food is planned and packed for the day :)

05-24-2011, 10:43 AM
Just wanted to check in since blew it off last night. Another good day as far as eating and exercising. I have mentioned before that I really would like to be able to lose weight and maintain doing more of an Intuitive Eating thing. I have put some things into practice and done them well for a long time, like eat only when hungry, not eating things that I really don't like just because they are there or available, and not eating until I feel completely full, just to the point of not being hungry anymore. I actually find these things to be very easy to do when I want to do it. I've also really tried to not put any good or bad labels on any kind of foods which has helped reduce cravings for certain foods, not having them on a pedestal. Anyway, I guess I'm wondering if it is possible to go with the IE way of eating and still use the Beck success skills. I'm finding that I plan my food the night before, rarely stick to the plan the next day, but still eat well and not turn to total junk, and stay within my calories. Does everyone plan their food and stick to the plan? Does it matter if I don't plan and eat healthfully and stay in my calorie range? I suppose I can try it and if I start to sabotage myself I can re-evaluate. I feel like as long as I keep some rules, like not going out for fast food or to restaurants, and not keeping many unhealthy foods in the house, and not eating something for emotional reasons, then I should be able to still do well. A big part of the reason I usually give up is because I don't want to stick to a rigid plan. So to avoid failure maybe IE style of eating is the best thing for me. Or maybe I should just suck it up and stick to a plan :lol:

Anyway, I'm going to have a good day today. I will keep busy and do my exercise as planned. I hope everyone else has a good day too :)

ChefJoona - Credit for planning and packing your food :)

BillBlueEyes - We finally finished off our brisket we made last weekend, one of my favorites.

GardeningDeb - Good idea to stay off the scale, maybe you can reward yourself in another way for sticking to your plan.

onebyone - hope you were able to do some painting and get a few more boxed unloaded.

pamatga - you are making me have garden envy! We just moved from a house that had a pretty big plot in the back yard to a house with nothing garden-ready. I am going to miss growing our own stuff this year.

gardenerjoy - here's to getting through your plateau :)

05-24-2011, 07:13 PM
Since you asked, bigknitter, I will give you where I am at regarding Beck Diet skills and my eating plan. (P.S. I'm not ignoring the rest of you. It just sounds like ya'all are doin just fine)

I had several books decades ago that prescribed IE (intuitive eating) and I believe to a certain extent that we will "intuitively" choose foods (after a brief period of OMG I can really eat this!) that are "good" for us. I have even practiced this in the past to a certain level of success. One might say that I am doing that to a certain extent right now.

I am following everything Dr. Beck has said up to Day 40 (which is where I am at) except for 2 "items": planned exercise (which is coming up soon) and pre-planned meals (which I doubt I will ever do to the extent that some people do--here and elsewhere). I am a very "go with the flow" kind of person within the structure that I have created in my life. As I have said before, I have a "clean" kitchen. When I want a binge or I eat emotionally, which I freely admit I have done since joining this group, I am binging on sugar free cookies, fat free popcorn, etc. There is a certain level of "damage control" I am practicing there. For example, I ate about 2 dozen sugar free pecan shortbreads cookies 1:00 a.m. (okay it was still a residual "binge" I was carrying over from this past weekend) The total calories was 570 calories. They had the crunch factor I like when I eat food.

I didn't eat again until 4 p.m. and I still wasn't very hungry either. I had some rice and barbeque pork. I skipped the vegetables and saved them for "later". I may or may not eat again for the rest of the day. I'm okay with that. In fact, I think on days when I'm not very hungry, it seems kind of dumb to "force" myself to eat if I'm not. There might be a new "house rule" coming out of this. I personally see a lot of inherent wisdom in IE.

I find that I can become obsessive when I am stressing about getting my "requisite" food groups in. After all, how much damage could I have done? I have taken One-A-Day for over 30 years, I take my Caltrate and arthritis medicine faithfully. I have eaten 4 servings of vegetables and 3 servings of fruits for 6 1/2 weeks. Initially, Sunday night, I was stressing about having a "unplanned" meal of fat free popcorn, regular Coca-Cola(it still is the One!) and no sugar Klondike bar but I was really relaxed, kicking back and reading my Biggest Loser books I bought a year ago. I mean, c'mon! Intellectually, yea, I was worried but emotionally (which is where our intuition comes from) I was happy as a clam NOT at a clambake(for all of your Northerners)

For example, we have been going through an unusually hot (temperature wise) period here in Atlanta. Not stormy just "July kind of" hot. My body reacts to that by wanting to drink more liquids and not want to eat much.
I want anything with ice in it, ice cream or frozen pops and very little solid foods. Hot foods do not sound appealing to me whatsoever. Salads however do. This is the time of year where I get very creative in how to prepare and eat a salad. I would call this "intuitive eating".

So, my answer is yes I do think you can IE and use the Beck skills to shape that. After all, she said to choose two plans. I chose Biggest Loser (as it is stated on my custom food page) with South Beach as my back up. I would just see IE as one of your food plans. The message that I take from Beck diet skills is that you are using these as a supplement to what your food plan and your exercise plan. She is not endorsing WW, SB or MF, just to find something that works for you and is respectful of your existing health conditions.

As you can read here, BBE can handle BBQ places and I pass, some of us are juicers(chefjoona or is marycontrary?) whereas I am a chewer. Some here can handle a small piece of dessert (any one but me) where I am much better in a "no sugar" zone. However, the one thing we all have in common is that we use Beck skills (or in the process of applying them) to our existing life and our food/exercise plans.

Long story short: I think you are on the right track and you are finding your own way. We are here to support you as you find your own "truth". :hug:

So, Yes, to what works for you and if it doesn't we will be here to help you find another way. Many paths lead to the same Truth. I just hope I can be respectful of all of you as you have been of me. That is my sincere desire.

Love Pam

05-24-2011, 07:50 PM
It turns out anxiety is a trigger for "I don't care" thoughts. I realized in the last couple of days that while I experience time pressure and stress a lot, I usually feel reasonably competent and anxiety-free most days. But traveling by air for the first time in five years and going to New York City for the first time ever as an adult (and doing it solo) and meeting book bloggers and publishing professionals, are all producing actual anxiety. And I don't deal well, apparently, with anxiety.

For the moment, I'm going with "Oh well" on this, but I when I'm feeling less anxious next week, I want to think about how to give myself better self care during anxious times.

The original plan was to take the Beck book and keep working through the Days and my food journal while I was on this trip. But, I'm taking that off the packing list. I will finish up the last few of the 42 days when I get home.

So, this is last my post until Sunday or Monday. See you then!

05-24-2011, 08:47 PM
Has anyone read Gary Taubes' books? A friend told me the book WHY WE GET FAT was interesting, so I have been listening to it on CD. It is interesting, but really, I don't think eating a diet without grains, fruit, or sugar would be any easier than the way I've been striving to eat (vegetarian with not a lot of grains, starchy veg or sugar). I don't really like meat much, (especially plain meat without sugary bbq sauce..heh heh....) so I would be choking down food I don't particularly like.

gardenerjoy -- I too struggle with wanting to chuck healthy living when I feel anxiety. Nothing soothes it like some non-nutritious carbs. It's hard for me to just feel my feelings instead of eating to cover them, but I can do it most of the time now.

pamatga -- we don't have a Wii or X-Box, but I think we may get one soon. Now that our girls are getting older, we're looking for something fun and active to do as a family, rather than simply have "family movie night". Some of those games look pretty fun.

Bill -- I did some weight training before my elliptical work this morning in your honor. :smug:

bigknitter -- I suppose I am of two minds when it comes to IE. I think the concept works better for women who've restricted all of their lives and are afraid of "fattening" food than it does for those, like me, who have had bingeing issues along with the restricting. IE can work for me, but only if I pay strict attention to my true hunger, stop eating when I'm JUST satisfied, as opposed to full, and eat what my BODY wants. My body doesn't really want chocolate cake for dinner because I will then feel draggy and cranky. I know that choosing foods that will nourish me will make me feel light, neutral, and peaceful.

05-25-2011, 12:17 AM
Hi Everyone,
Had a pretty good day today.

I only ate one thing I shouldn't have and that was a 32 calorie pudding cup.
I was under my calories for the day by about 25 calories so I was doing a happy dance. :carrot:
I entered my foods today, all of them.
Stayed away from the scale.
Did my 30 Day Shred. Day #9, 21 to go.
Was amazed that I actually felt more at peace with myself. So hopefully tomorrow I will stay on track and feel the same way.

Pamatga, Hope you are able to rest okay tonight. Sorry you are going through so much pain.

Wifetoabadge, Your book sounds interesting. I might ask at the library to see if they have it.

BillBlueEyes, Great job getting rid of things. I have a bunch of stuff I need to get rid of. Maybe I will just box it up and be done with it.

Well off to get some zzz's. Hope everyone had a good day.


05-25-2011, 01:26 AM
Checking in again for today's progress. I get credit today for:

Reading my cards for the first time in 4 days.
Not finishing everything on my dinner plate.
Planned and spontaneous exercise - got in an hour of yoga tonight!!
Trying to eat slowly.

Pam, thank you for your input, that really helps. I think as long as I am still eating pretty healthy and not obsessing about things then I'm probably okay with trying to eat intuitively and doing less planning, not that I could do less right now.

wife2abadge, I think you are right too, I know that it will only work for me if I really focus on the main principles. I'm sure there will be times I let my guard down and make mistakes, but I suppose I would do that with anything. And then I have the Beck skills to fall back on.

Anyway, thanks for listening and being here, it means a lot to me :)

05-25-2011, 06:26 AM
Diet Coaches/Buddies - Decided to try some cinnamon on my oatmeal after reading, one more time, of its magic medicinal properties. I couldn't; the cinnamon has been packed up! We're slowly moving into camping mode and it wasn't deemed a daily use spice, so it went into the huge boxes marked "occasional spices." I'd better get used to this.

Eating was on plan, CREDIT moi. Not much exercise. I did make a handful of decisions to donate/discard some items for which I'll take a CREDIT moi.

Joy (gardenerjoy) - Yay for visiting the Big Apple. Enjoy, Enjoy, Enjoy.

ChefJoona - Yep, exhausted doesn't encourage exercise - hope you get your rest.

pamatga - Interesting observations how each of us can choose different paths.

GardeningDeb - Kudos for a ninth day of Shredding. [Yep, just box that stuff and ship it to a worthy cause.]

Susan (wife2abadge) - I haven't read the Gary Taubes' books - might get to them someday, if new books weren't being published faster than I can read, LOL. I couldn't eat my DW's dinners if I gave up grains. I'm satisfied with the reduced consumption of highly processed carbs, but grains are part of my food plan.

Lauren (Bigknitter) - Intuitive Eating has lots of appeal. I've played around with it, but found that my intuition seems to have worn out with all my continuous eating. My take is that IE could be used with the Beck strategies in place of a written plan, with the obvious caveat that you're giving up one of the core Beck strategies - that it's far easier to stick to a plan you've already committed to than it is to stick to a notion of proper eating. If it doesn't work for you, you can always revert to your second choice diet. Good luck whatever you choose to do.

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:

Dieting should be easy and short term.
To continue to remind yourself of these important concepts, create the following Response Card:

The only way to lose weight permanently is to learn
dieting skills and practice them every day. Then diet-
ing will get easier and easier.

Judith S. Beck, Ph.D, The Complete Beck Diet for Life (Green book), pg 43.

05-25-2011, 07:39 AM
Hi Coaches!

I'm trying to get back in the groove here by starting with personals from yesterday. I've been really stressed and in a time crunch, yet hanging on until yesterday. Yesterday my friend took me out for a planned (but very off my plan) lunch. I had ribs, although I haven't eaten meat for months. I enjoyed every single bite but managed a small bit of food sanity by substituting a garden salad for the potato salad and skipping the white dessert. Lol. Exercise continues to be good, even though continual rain has not presented much opportunity for bike riding. I'm up early prepping all my fresh veggies from yesterday's grocery run and I'll start some white beans soon for a healthy (and vegetarian) lunch. Back on track, I hope. Some of the stress is resolving, thank goodness. I do well with external stresses but get to that "I don't care" mode when the stress is contained in the 4 walls of home. My two Beck essentials today; plan and track, and use NO CHOICE with unplanned food.

BillBlueEyes, I just recently found several items I had packed away when we redid our kitchen. Your process is very familiar...I just sold the "campstove" we used at my yard sale. Yay for OP food while dealing with the process.

Lauren(Bigknitter), great feedback on a great question. I often practice IE when I'm "in the groove". One thing that has helped me is to be able to recognize that I do have stressful times when it's far better for me to plan and follow-for now, anyway. Beck skills that have been so helpful are eating mindfully and slowly while seated. I never realized how much I grazed.

GardeningDeb, yay for logging all your foods, exercising and staying within your calorie range!

Susan(wife2abadge), I like reading all kinds of books, even if they don't fall into my way of eating. Perspective is always helpful. Whatever food plan we are following...consistency seems to be the key. I love your statement, "I know that choosing foods that will nourish me will make me feel light, neutral, and peaceful." Yay!

gardenerjoy, I think it was a good call to take a break in your Beck days while travelling. I hope you have a grand time!

pamatga, yes, "Many paths lead to the same Truth." Thanks for all your positive input, especially as you struggle with real pain. BTW maryann and I are the juicers here at the moment.

ChefJoona, yay for planned and packed food. I hope you start to feel more rested.

05-25-2011, 07:53 AM
Good morning...

100% on plan eating day yesterday!

Worked late and was exhausted so no exercise.

I slept very poorly last night too... tossing adn turing with work stress and emotions.

I have a plan with a couple friends to walk after work, which I'm looking forward to!

I'm looking at two more extremely busy days at work, and then a four day weekend! My mother is retiring from the preschool where she has been the Director for a number of years (she will then be providing full time daycare for my baby niece and other future grandchildren!). The preschool parents have organized a picnic celebration in her honor on Friday. I'm very excited to be able to go and celebrate my mother's teaching career and her next step in life!

Pamatga- Nope, I'm not the juicer... I think its maryann...

Thank you all for your continued inspiration, support and keeping me accountable!

05-25-2011, 08:58 AM
Last night was the season finale for the "Biggest Loser". It was also the "official" announcement of Jillian Michaels leaving the tv program. She will be joining Dr. Phil and The Doctors. If I haven't said it before, I will say it now: I have never liked the bootcamp mentality that got started within the past decade or so. I know some people find it motivates them but not me.

What keeps me glued to this program is how people who didn't see a thin self underneath all of their weight awaken to that possibility. Without a doubt, losing a load of weight does that to a person. However, I was more insecure and lacked self-confidence when I was a size 6 than I was a size 28W. I will have to see what I am when that time comes around again.

Did I sense the consensus here is that most everyone does pre-plan their next day meals and then commit to that? Do you do it the way that Dr. Beck suggests; where you write it down and then cross off what you ate from that and then add in what you ate that wasn't on your plan? If so, how is that actually working for you in reality?

This is what I do and tell me if I should modify my "approach"? As a BLC online member, I have access to a pre-planned meal plan they have made for me or I can substitute one of my own. I do the later simply because I have my own personal favorites I like to eat. I log everything I eat. Everything. The software calculates the macronutrient breakdown as I enter the food items so I can see as I am logging it where I am at in terms of meeting my daily macronutrient recommended requirements.

I usually know ahead of time if I will be eating a meal out so I go on their website, if I don't have their menu memorized already, and I know what I am going to eat before I get there. I usually do not even look at the printed menu. I just order. I always ask for a window seat which is as far from the kitchen and its wafting odors as possible. I never order dessert. I always decline appetizers, even the free ones.

I usually have the same food for breakfast and lunch almost everyday. The only meal that changes is dinner and that is when I ask my DH for his input. Our dinners are always meat, vegetable and starch. I only eat sitting down. I am a slow eater both by habit and necessity because of my enlarged thyroid presses against my esphogus and if I eat too fast, I choke on my food, which I have done often enough to scare the daylights out of me. That will slow you down, trust me!

Probably one of the hardest habits to try and instill is snacks (which BLC encourages) since I came from 16 years of OA where the motto is "3 meals with life in between"; ie, no snacks. I have snacks on occasion but they are an occasion. I wait until I am hungry for the next meal and then I eat. I dish out one serving at our table and the rest of the food remains in the kitchen. I even do this when I have guests. No seconds ever. I have never nibbled while I was preparing food but that habit came from taking baking classes with a Master Chef who told us it was "dirty" to dip(unhygienic).

I see a lot of forethought in the way I have set up not only my kitchen, my meal preparation and also eating out, that I think I am "pre-planning" since I am keeping one eye on what is going in as soon as it does. I know instinctively that I will eat the same types of foods (albeit interchangeable with same food types) every day. No surprises other than if I don't feel like having eggs for breakfast I will have cereal. I weigh and/or measure everything, which I have done for a very long time. I read labels and record all macronutrients on my BLC software. It is saved day from day and I can go back weeks to see what I have eaten, when, how much, and how close I am to the recommended "ideal".

So, how much different is this from what the rest of you are doing? Any one who wishes to critique or add suggestions or comments, I am "all ears". I just would like to feel I am practicing the Beck Diet Solution as it was intended, not as I interpreted it to be.;)

05-25-2011, 10:21 AM
Hi, Coaches and Buddies.

I have had a couple of good and simultaneously junk filled eating days. We got an incredible treat the other day and I had been working my way slowly through it, really savoring it. That is, until the last piece. After that I just felt terrible in my belly. All this while staying in my calorie target. So, I am trying to figure out if that is eating in moderation since it was within m calories for the day or bad eating, since especially the last piece lead me to feel so terrible.

I'm watching our neighbors' cat while they are away. It is the first real neighborly thing we've done since moving here nearly 5 years ago. That cat keeps refusing to pee in her litterbox, so I've been trying all kinds of things to hopefully improve the situation. Augh!

BillBlueEyes, bummer about the cinnamon. I'm so comdiving about knowing where things are I would have gone diving head first into the box. Remodeling is tough. (I just realized that is what I'm trying to do with my health habits, remodel!)

Lexxiss, sorry to hear about your home stress. That is always really unsettling for me too. You are not alone!

ChefJoona, great job being on plan! How neat that you get to share that with your mother!

PamatGA, I am currently tracking my food using, in conjunction with one of their monitoring devices. I did it daily for about a year, but stll was not seeing movement on the scale. So, I invested more time in working out and now will track my food most days (any day I am anxious about my ability to lose weight). I have not been planning my meals lately. Well, actually I plan them a week in advance, but seem to get derailed by my own desires a lot. Ten I update my log. So, right now, my system isn't working to it's full capacity.

05-25-2011, 10:56 AM
I loosely plan what I'll have the next day, but my breakfasts (oats w/fruit) and lunches (veggies, nuts, beans) are usually the same every day, with variations in the types of veggies, beans, and fruit. I try not to have an afternoon snack unless I"m ravenous because if I plan for one, I tend to eat it even if I'm not all that hungry. I get bored at work if it isn't busy and all I want to do is eat if that happens. Not that I don't have work to do, but I'm not always too focused and that means trouble.

As for dinner, I'm feeding my family, so that's almost always planned out for the week on Sundays. I do sometimes change it if I'm really tired or forgot to prep something, but I try to stick to my menus.

I definitely always look up a restaurant's menu online and decide what I"ll have. I sometimes change my mind when I get there, but usually I'm pretty certain. I try to order first so I'm not influenced by others. I'm easily influenced, so it's best not to hear my SIL ordering a cheeseburger and fries!

When I was a size six, I was not insecure and lacking in confidence. I was thrilled with how I looked (though I still thought I needed to lose 5 lbs...sigh). However, I was not psychologically healthy and was very mentally focused on food and what I could and couldn't eat, so I was still pretty miserable in some ways.

05-25-2011, 01:09 PM
Catching up by reading all your posts from the last four days. It is good to hear about real life from people who are sharing the same goals as myself. Out in the work world, the focus is on other tasks and I start to feel isolated because so much of my effort is going into establishing healthy eating habits. The last few days I have become convinced about how serious any effort in weightloss must be. As Beck says - it is a constant vigil, a daily - often hourly series of decisions that require discipline - no slacking. Most days I resent this. Some days I accept with "Oh Well" and "Do the Deal." On those days, the gap between what I think I should have to do and the reality of what I must do shrinks and I find some peace. A good example is exercise. I think if I have a goal of 210 mins a week I should get an award for healthy living. The REALITY is that the vast majority of people who maintain a weightloss for more than two years exercise an average 420 mins. a week. HMMM. Along those same lines - My mind tells me I am doing a superhuman job by only eating two cookies when there are four to be had. This counteracts Beck's proposal that ANY unplanned eating weakens the resistance muscle and should be avoided.

The solution for me seems to be honesty. I must take credit for my efforts but be honest with my weaknesses. I believe in "progress not perfection" and understand my weightloss journey is really just a part of my spiritual path. This is because food is only the symptom of my larger problem which is fear. So in answer to Pamatga's and other's question of how closely do I stick to writing down my food, I write it down every morning as an act of willingness and then try to honestly assess the next day. OP days get a star in my food journal. I also write down my exercise mins and my daily weight.

Wife2abadge: My DS is 8 and really is great about trying new things. We have instituted a standing rule - You must try a new food 9 times before you decide if you like it or not. Now when I asked if he liked something he'll sometimes say: "I think it is a 9 times food."
Gardenerjoy: Good for you for putting yourself in a position which will force you to expand your tools in dealing with anxiety.
GardenerDeb: Yeah for your peace and your persistance.
Bignitter: I love yoga and I love counting it inn my exercise. So important.
BBE: I may have missed a post. Where are you going camping?
Chefjoona: Enjoy your walk with friends.

05-25-2011, 07:58 PM
Thanks maryann, futurefitchick and wife2abadge for responding to my questions. I can't tell you how I appreciate your descriptive response because it gives a measure to put my own plans against to see how I am doing.

The solution for me seems to be honesty. I must take credit for my efforts but be honest with my weaknesses.-maryann I think this statement speaks volumes. I totally agree that the bottom line has to be self-honesty which I try and do as well in this group. Pride keeps us dishonest anyway and we all know that "pride goes before the fall."

There are many online software programs (free) that will allow you to log your food and calorie intake on a daily basis. When my computer crashed last year, I just got out a 3 subject notebook and hand wrote what I ate. I would write on a napkin at the restaurant exactly what I had eaten to transfer it to my online or paper food log. I have found this to be the single most useful tool in raising my awareness of what I eat.

I have found that when I had to read the label on a vending machine package of M n Ms and record it, I said "No Way, am I going to eat that again! It was 240 calories, mostly fat and it went down so quickly I really didn't even savor it. It was moments like that which actually trained me to choose my food more wisely. I want to get the "most bang for the calorie".
For ex: I can eat a whole bag of 94% fat free Smart Balance popcorn for 240 calories(7.5 cups) and 240 mg sodium vs 2 cup (that isn't much--measure it out, it's disappointing) of the "regular stuff" for same calories but double the sodium and additional fat. So, which would you choose?

Granted, it does take some trial and error (mostly error) but I don't make some of those kind of mistakes very often (M n Ms). Another example, my DH loves Kit Kat bars. They are 220 calories, most of that is fat. You can inhale them they are so light and easy to eat. However, for 20 calories more you can have a Snickers bar which is chewy and has some nuts in it as well which takes a lot longer to eat and actually fills you up more too. Even my DH made the switch recently when, after eating 4-5 Kit Kat bars in succession, he was rummaging through the cupboards to make some of his O.R. popcorn.

So, if I am going to stray I make sure that it is worth the trip. After all, a moment on the lips, a lifetime (or so it feels) on the hips.;)

05-26-2011, 12:37 AM
Checking in for today. Today's credits are:

Trying to eat slowly at dinner.
Planned exercise.
Walking around downtown to do a couple of errands instead of driving, which turned into another 1 1/2 hour walk.
Checking in here.

I need to be better about reading my cards, giving myself credit, and eating slowly. I will make sure and do these things tomorrow.

I was disappointed at my weigh-in today, I am only down .4 pounds since last week. It is probably my body reacting to the exercise and diet, and no alcohol. I know it has no bearing on me and who I am, but still a little bummed. I have been trying all day to say 'oh well', but I am hoping that things will even out and I will see some progress in that regard in the next week. I do feel great, regardless, besides being extra sore today lol I don't want this to be another blip in my dieting career, I really want to stick to these changes for good so I'm just trying to be really positive about all of it.

Thanks for all of the input from my questions about IE, I appreciate it. I'm still tossing around things in my head so for now I'm just going to continue what I've been doing, since I think I can stick to it and I haven't really been making poor choices.

Hope everyone had a good day :)

05-26-2011, 06:56 AM
I'm posting early since I have been up a few hours. I used "Oh well" yesterday when I was awake after only 1 hour of sleep. "Oh well". Instead, I went to a local green market. I went for a walk in a Nature preserve (with my cane) and I did a full Stations of the Cross on a penisula that is located on our church property and the banks of the Chatahoochee River. I figured, since I forgot to wear my pedometer, I walked 1+ mile. My knees swelled up but again "Oh well". I managed to sleep (fitfully) 2 1/2 hours tonight but the pain got me up so again "Oh well".

I am spending more days than one doing Day 36 Believe It (in the pink book). The reason being is that this is a really important cornerstone of what I need to do to move forward. I have already recognized some of my strengths in applying some of the Beck techniques: credit moi for eating slowly, eating sitting down, measuring everything I eat, recording everything I eat, drawing that symbolic line when it comes to not going off my designated food plan and diligently doing the homework she asks. I know I will be doing a lot of work on my emotional eating but at least by logging it as part of a designated meal I am sending the message back to that part of my conscious mind that although I see this as a red flag and an area that I know I need to work on, I am "allowing" it within the framework of my food plan, alloted calories, etc. with the idea that I will try to decrease its frequencies and impact on my weight lose goals.

Now, one of my biggest weaknesses: believing I can do this. Here is why I have so many self-doubts. One is, of course, what I just mentioned above but the main reason is I have been on again/off again on so many diets over 35 years with the only consequence of the only thing that has lost weight is the fatness of my wallet(some of the programs were very expensive). I'm too embarassed to mention I am dieting to a lot of people who know me because , in the past, I have poured myself a Diet Coke while I was eating a brownie and then saying "Oh ,well, I really shouldn't be having this but just this once." How hypocritical (and insane) is that? Right now, I feel like Peter who cried wolf too many times. The people who know me are too polite to not say "Why don't you just quit this dieting and face it, you are always going to be fat?" which is what I would probably think if I were on the outside looking in on someone like myself. And, yes, there were periods of my life when I didn't diet...sometimes, relatively long periods of my life. However, in the back of my mind I just always knew I wouldn't be really at peace with myself until I had accomplished this.

I will build confidence in this area of my life when I continue to "draw the line" and not be willing to step over it "no matter what!" (I really love the analogy of that phrase) and my actions match my words. Yes, it gets down to building that resistance muscle; probably the most important muscle right now in my body. "Oh well", "No choice" and "Just get on with it" (borrowing from onebyone avatar phrase) are words I hear myself saying a lot.

I see that Dr. Beck also recognizes this to be a critical turning point: the five-six week mark. This is when the honeymoon phase is over with diets. It has become more routine. I know it has been the time when I have typically bailed on my "latest" diet so I could "indulge". I want to believe I can do this, "this time", so I am paying extra careful attention to doing response cards for this that I am sure I will read a lot over and over.

As I mentioned before, no matter how good (or even great) things were going in my life, I found it difficult to believe they were really a result of my own efforts. Again, part of that is my perfectionism (a trait that I share with a lot of my family members and DH). My best just never felt "good enough".

I've just been insecure for my entire life no matter how much things pointed to the contrary. So, yes, this is a very important Day for me. I want to spend more time developing the skills that will help me move beyond this six week "scare" I am having and really "seal the deal" once and for all.

So, Believing It is what is on the menu from here on in. I'll have half now and the rest in a doggie bag"to go", please!

05-26-2011, 07:28 AM
Diet Coaches/Buddies - Lovely sunshine day. More boxes packed, CREDIT moi. Eating on plan and gym, CREDIT moi. Finally got the tomato plants into the garden - they've been shuttling back and forth in their pots from the patio during the day to the kitchen at night waiting for some sign that it would stay warm enough for survival.

We ate dinner on the patio - welcome warm weather! Just remembered to CREDIT moi for tossing the potato salad that came home from the BBQ restaurant last week. I had looked at it - it was tasty, not too much mayonnaise - and remembered that white potatoes weren't a necessity in my diet plan. So I gave it to the worms in the compost bin without even waiting for it to turn green first, LOL.

FutureFitChick - When you're gonna have a treat, "really savoring it" is the only way to go. When I was overeating, I just stuffed things down - never savoring one bit.

Debbie (Lexxiss) - Fresh veggies are good for the soul. Yay for stress relief which can help with the insidious Sabotaging Thought, "I don't care" when, of course, you do.

maryann - Thoughtfully put - eating and exercise are just parts of our larger spiritual path. Which helps with the notion that they are part of the lifelong journey. [We'll be camping in our own third floor and basement while the rest of our house is being painted. It won't be bad, except that since we're in the old familiar house, we'll feel slighted that we don't have access to the stuff that's temporarily packed out of the way.]

ChefJoona - Kudos for 100% on plan even when working late and exhausted. Congrats to your mom for a meaningful career.

pamatga - Love that motto (new to me), "3 meals with life in between." I have a written generic food plan as Beck suggests is OK for maintenance. It includes several breakfasts although, like you, I tend to have the same one every day, and several lunches which are frequently left overs. My DW makes dinner, so my written plan is to eat no more than she does.

Susan (wife2abadge) - When work loses its edge, it's so easy to turn to food; Kudos for avoiding that.

Lauren (Bigknitter) - Neat to turn errands into exercise, including a 1 1/2 hour walk; Kudos.

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.
Many dieters have a rebellious side that can seriously impede their ability to lose weight permanently. If they leave this kind of sabotaging thought unchallenged, they are certain to fail in their long-term weight-loss efforts. They may be able to lose some weight, but hey won't be able to keep it off. The skills in this program are essential - not optional - for permanent weight loss.

Judith S. Beck, Ph.D, The Complete Beck Diet for Life (Green book), pg 43.

05-26-2011, 08:05 AM
Blah! Not the best eating day yesterday... pamatgaI always have a plan for what I'll eat for the day (though I don't write it down anywhere)- its always pretty standard. Yesterday I went off the plan for lunch. Rather than my low cal wrap with PB and a spinach salad for lunch I went to the health food store next door and got a big whole wheat bagel- and didn't stop at 1/2... I ate the whole thing. Didn't need an afternoon snack. It was too many carbs and calories for lunch- even though it was whole wheat.

Went out to dinner with friends after our walk (credit exercise). We went to a crepe place and I ordered a savory crepe that was filled with more cheese than I expected. I tried to avoid eating 1/2 of the cheese filling. I also threw out most of the ice cream cone I got after. Trying to turn the day around...

I think today will be better!

I will try and get to more personals in the next couple days! I'm very happy this is my last work day of the week before a four day weekend!

05-26-2011, 09:33 AM
Hi Coaches!

Yesterday I had a plan and I followed it, Beck style. Exercise was a low impact aerobics class that I always forget about since it starts at 7am....and some rowing...and some gardening. *credit* for all, including saying NO CHOICE to even one of DH's McD's ffries. I reminded myself that I hadn't had my lunch salad yet and would enjoy it more if I skipped the greasy salty fried white potato thingies.

BillBlueEyes, yay for potato salad going to the worms even before it turned green! Yay, too, for tomato plants in the ground. We're going out to plant ours before we head out for the day.

ChefJoona, yes, today can be a better day!

pamatga, planning my day's food ahead is really a challenge for me. When I first started BDS it stood out as a tool I really needed to work on and I still do. What I find is that when I am willing to plan my food ahead my opportunity to resist unplanned food is much easier. My tracking is online so I don't cross off and add in on paper. I lose more weight when I plan ahead. Your comprehensive plan is very well thought out! Sorry about your does sound like you had an enjoyable day when you just got up and went out.

FutureFitChick, I'm wondering what your incredible treat was? For me, what it is, will determine if eating it in moderation is good or bad. Sugar and saturated fats...once in a blue moon, not every day, even in moderation. But that's on my plan. What does your intuition tell you?

Susan(wife2abadge), yay for planning your meals out a week ahead. I'm really working on that.

maryann, interesting thoughts on exercise. I, too, pat myself on the back but then at my club I see folks who come in early 5 days a week and HAVE BEEN for the past 20 years. We all start somewhere. Your DS is cute...a 9 times

Lauren(Bigknitter), great credits and insights on areas which warrant closer attention. "Feeling great" is a super motivator for me, even when the scale isn't moving much.

05-26-2011, 07:52 PM
Credit Yesterday OP with some substitutions and today strictly OP. Interesting today because I had to fast to draw some blood. I had to SPIT out two or three things that "popped" into my mouth while I was making DS breakfast. I had a huge realization of how far I have slipped back into my old ways of standing and eating. Credit today for sitting everytime (except for drinking juice.)
Lexxiss: It is funny about those greasy little fries. I don't even like them but I always feel the need to taste.
Chef Joona: Credit for getting yourself back on track each time. No effort is ever wasted.
Pamatga: Your story of the M&Ms reminds me of the different choices I make now that ALL calories are posted on the menu at Starbucks and Mcdonalds thanks to a new California Law. Eye opening to say the least.
Bignitter. I am goingto read my cards today, too.
BBE: Boy, you're going to love your place when it is thru.

05-27-2011, 12:04 AM
Hi Coaches, :wave:

This week was all about 'getting back on track' for me. As a result, my muscles are tired and my tummy is grumbling, but in a good way. My favorite phrases that helped were: "can't have it both ways" and "one day at a time".

It helps me a lot hearing how everyone is working Beck skills into their busy lives. Hearing others talk about something so personal has been a terrific help. When I first started emotionally eating a lot (in college), I remember such a struggle trying to figure out why I was doing it. And I had no-one to talk to about it. So thanks for continuing to share !

LoL Bill, :lol: hearing about your tomatoes. Mine were doing the same, and one day when we left the dogs home alone too long, the poor tomatoes even got a few bites taken out ! I got them in the garden a few days ago, and today when I checked on them I had potato beetles on them! Everyone seems out of sorts this spring. Glad yours are seeing some sunshine.

Happy long weekend everyone - enjoy !

:celebrate: :celebrate: :celebrate: :celebrate:

05-27-2011, 01:33 AM
Hi coaches,

Had a good day today! I get credit for:

Reading my cards, even though I didn't do it until just now.
Eating slowly at dinner.
Planned exercise.
Spontaneous exercise - stayed after at karate to practice my forms.
Checking in here.

We got in a bunch of new chips at my boyfriend's store (he owns a 7-11, I should get credit just for avoiding all of the junk there!) and he opened a few, so I had a couple of samples. Not a great idea but I had maybe five, took one more and said 'last one', and it really was the last one. No fighting with myself about it! I couldn't resist, when I saw the Hot Dog flavored chip I was so curious lol It really tastes like a hot dog. Very strange, and I'm surprised we didn't get a cheeseburger bite chip too.

Woodland - Yay for getting back on track!

maryann - sitting down to eat can be so hard, good for you for realizing the need to get it done.

Lexxiss - did you say you did an aerobics class at 7:00 am? That is awesome! The only time I get a workout in that early is purely by accident!

ChefJoona - hope you were able to turn your day around :)

BillBlueEyes - good job tossing the potato salad.

Pamatga - good idea to pay more attention to the response cards in preparation for the honeymoon phase ending, I hope I can do the same when it happens for me.

Hope everyone had a good day and is planning on having a nice holiday weekend :)

05-27-2011, 05:40 AM
Diet Coaches/Buddies - Saw DW eating her afternoon dish of trail mix and immediately thought that I'd have some, too. Then thought again, and didn't; CREDIT moi. Had my first peach of the season for my evening snack. Thank you California peach farmers for getting yours here before the Georgia peaches arrive.

My long walk, CREDIT moi, had the option of stopping by Whole Foods where the samples are plentiful. But I didn't stop and instead was swooped by a Red Tailed Hawk flying low for some reason. Nice view that I'd have missed had I stopped. Sometimes good things happen for random reasons giving my brain the option to ascribe it to some minor desirable behavior on my part. So, I've associated not stopping at Whole Foods for FREE samples with a close view of a low flying hawk.

Debbie (Lexxiss) - Kudos for avoiding grease fries from McD.

Woodland - Yay for "tired and grumbling" - good signs. Ouch for tomato nibbling dogs, LOL.

maryann - Yep, those tastes just seem to pop in our mouths; Kudos for being aware and catching yourself.

ChefJoona - It's nice that the weather has warmed enough for an evening ice cream cone - Kudos for eating only part of it, which is especially sweet given that you live in Ben and Jerry's country.

Lauren (Bigknitter) - Kudos for using the strategy of announcing 'last one' and then stopping with the chips. Hard to guess which chemicals are gathered together to taste like hot dogs.

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.
When dieters express this sabotaging thought, I ask them what their goal is. Is it to do what they feel like doing? Or is it to lose weigh for good? These two goals are not compatible. Dieters can't have it both ways. Since they always say their goal is to lose weight, I ask them to reflect on their past dieting experiences. Has not learning these skills led to lasting weight loss? Unless they change their approach, is there some reason that makes dieters think this time will be different?

Judith S. Beck, Ph.D, The Complete Beck Diet for Life (Green book), pgs 43-44.

05-27-2011, 08:20 AM
Back on track eating wise yesterday!

Today is the picnic celebration for my mother's retirement as a pre-school director. It is a bring your own picnic, so I suggested grilled chicken to bring to share with my family (Mom, Dad, Sis, maybe BIL, DFiance and Me). I suggested my Dad bring fruit or veggie salads as sides.

No credit for exercise yesterday, but hopefully this weekend.

Billbe The close encounter with the Hawk sounds amazing!

05-27-2011, 09:21 AM
GM and GD fellow Beckies!

Last night we got a "temporary" cool down when a series of severe thunderstorms came through here. We opened the patio doors WIDE and just allowed the significantly cooler air refresh us (although we have central air, I just get so tired of it). I seized the moment and dragged DH out on our porch which faces that woods with all the wildlife (including birds, hawks and once an eagle, BBE). I wanted to clean off the white porch railings, hang up our summer patio lights(put them on a timer)and sweep the floor. It was a great way to get in "spontaneous movement"! After we were finished, we both sat in our respective rockers and just took in all the fresh "after the storm" air.

Afterwards, I watched some pre-recorded programs (that DH doesn't like) when he retired for the night. While one eye on the t.v. and another in my cookbooks, I went through some of the diabetic ones. I love to read cookbooks the way some people read romance novels. I'm romancing the stove! I have found several recipes I am going to try today including fruit yogurt bars, peach rice pudding and several different types of muffins. I'll freeze them so I can have them for a quick breakfast or snack. I'm in the mood to cook and bake so I'm going with it. The base flour used is whole wheat with yummy things like apples, raisins, peaches, shredded carrots for the add-ins. I also found a delicious cold salad I am going to make for lunch today. It consists of fresh broccoli, grapes, raisins, green onions, tarragon vinegar, light mayo, toasted slivered almonds and crumbled bits of turkey bacon! That's my lunch today!
Yum. Yum.

Thanks all for your input on your OPs. Hope you all have a nice day and weekend.:hug:

05-27-2011, 11:09 AM
Good Morning Everyone,

Sorry I have been missing for two days now. I planned on posting last night but son had an accident and spilled tea on the keyboard. We tried to save it but oh, well, it was history. Took a ride to Wal Mart and we just got home and set up the new keyboard when a severe thunderstorm rolled through. We lost power for 4 hours and that was it for the night.

For Wednesday I was good all day. Made it through the day without eating off plan, was about 125 calories over on my foods but I did enter them. No scale that day. Felt peaceful and in control all day. sf gum really is a big help and I have come to realize that sometimes I am actually needing a glass of water. No cardio today. My right knee was swollen, having some pain in the back of my leg so I decided to settle it down before I do workouts again.

Thursday I was doing well, no scale for the day, was on track. Went to my daughter's quickly to check on her pup and decided to stay awhile. Her dog was pretty upset about her being gone so we sat on the couch together and cuddled a bit. By the time I got home, I was in starving mode. Ended up eating some chips and ff ice cream and 4 almonds. I could have done worse but wish I had picked my book up and looked for a page, read one of my encouraging notes. Maybe next time that will click in instead of eating off. I also need to work on being more prepared before I go out the door just in case. I did have a stare down with the scale afterwards but I walked away from it. No cardio either today.

Your patio area sounds beautiful. Glad you were able to go out and enjoy cooler weather. I was looking at one of your recipes too, peach rice pudding. Sounds good. I have tons of cookbooks too. Some are pretty high calorie stuff
from before I started my new lifestyle.

Today will be a better day. I ordered a hamburger once, skipped the fries and had coleslaw and found out it had more calories than a complete meal. Was shocking when I read the calorie breakdown. Great job just eating half.

Amazing that the Red Tailed Hawk swooped at you. Nice choice to take the walk and miss the supermarket snacks.

Great job avoiding those chips. I haven't seen them in my area yet. Have a nice weekend.

Well, have my 19 month old gd coming in a couple hours so need to tidy up the house. Hope everyone has a nice holiday weekend.


05-27-2011, 05:26 PM
Afternoon Coaches,
OP so far today. This will be three days straight. The most dangerous part will be checking in at the 8th grade dance where I am sure sugar will abound. I will buy a Diet Pepsi and carry it in my hand while I am there. Definitely feeling the three day absence of sugar. I am reminding myself that sugar holds nothing but disappointment for me. I am going back to my early reminders when I compared abstinence with giving up smoking. Nothing "feels" worthwhile if I can't do it with a cigarette but it is just a feeling. The truth is that what becomes available once I resist is beautiful, wonderful moments than an obsessive brain can't comprehend.
Off to clean the house before dance duty.