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

06-01-2011, 06:13 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 (

06-01-2011, 06:16 AM
Diet Coaches/Buddies - Eating was on plan despite the tension of sorting, packing, and discarding; CREDIT moi. Found a pair of Led Zeppelin CD's that will serve as my reward for moving a bureau that hasn't been moved in 25 years.

Exercise was going up and down stairs all day, and lifting boxes; CREDIT moi for what it was.

FutureFitChick - Sending supportive thoughts as you wend your way through the genuine concerns about your parents' health and the Sabotaging Thoughts of hopelessness and drifting. Your Indy 500 experience sounds like a shock to any one. We read about the inside-the-track group; sounds like Dante's ninth level. Kudos for giving yourself credit.

CeeJay - Kudos for "on plan today" - that's all it takes.

maryann - I continue to give thanks to all of you who teach 13 year olds and survive.

ChefJoona - Kudos for leaving some movie popcorn; I didn't know that was physically possible, LOL.

pamatga - Kudos for making it to Day 42. Thanks for the reminder that the Beck Strategies can serve to break up short or long term plateaus, as well as maintain a loss.

Gwen - Congrats on those 17 pounds gone with Kudos for enough exercise to make you feel lean. What a feeling that must be! [The Green Book isn't better than the Pink Book - it's got a different organization and a few new ideas. Either one can take a person to goal. Over a duration of maintenance, I've found it nice to have a slightly different perspective.]

Lauren (Bigknitter) - Ouch for the sputtering on your progress. Many folks do find that drinking makes it harder to stay the path. Hope you can find your solution.

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.
If I compare myself with non-dieters or maintainers, I'll feel resentful. If I compare myself with successful dieters and maintainers, I'll feel better and be more successful myself.

Judith S. Beck, Ph.D, The Complete Beck Diet for Life (Green book), pg 45.

06-01-2011, 09:31 AM
Hi Coaches!

Yesterday was a rough one. Too much caregiving and chaos. It showed with my food choices. I could have done better yet I could have done worse. My mom talked about staying here over the weekend into next week. Instead we have devised a plan where we will all travel tomorrow and return in a week if she needs to, for a Dr. appt. Fortunately, I can start over today. My most glaring food defect yesterday was not having my perpetual salad in the fridge. When it's there I always reach for it first. This morning I will prepare it before heading out.

BillBlueEyes, major kudos for OP eating despite the continuing tension of sorting, packing and discarding.

FutureFitChick, :hug: you know I take care of my mom. It is very hard sometimes yet I keep reminding myself it's important to take care of me.

CeeJay, OP and gratitude is a nice combination!

maryann, yay for OP during stressful days!

ChefJoona, I hope you are feeling better. Many kudos for healthy eating and exercise.

pamatga, yay for feeling "more empowered than I have ever felt before" after finishing the pink book. I hope you are feeling better very soon.

Gwen, 18 pounds since January is a great success! *credit*

Lauren(bigknitter), "back on track" is a Beck skill you have applied. Kudos.

GardeningDeb, in the pink book, Dr. Beck suggests weighing every day and tracking it on a chart. I found once I started doing that(without emotion) I could start seeing the trend over long periods of time. I find I am up and down all the time but can see that the general trend is down...even when it's slow.

06-01-2011, 11:11 AM
Coaches/Buddies, I decided this morning to make some physical response cards and attach them to my refrigerator. I seen to be struggling with wanting to eat a meal at 4:30 PM, then eating again when my husband gets home at 7:30 PM. So, I think I will also plan a larger healthy snack so I will stop surprising myself when I want to keep eating at 4:30 PM.

I walked my Saint twice yesterday (~ 1 mile per walk), which we both enjoyed. She loves to go out, but loves to come back too as she gets so hot on that walk. So I try to tuck them in at the beginning and end of the day. I also signed up for a PiYo class and a new personal trainer since my last one (who was incredible) graduated. I miss her!!

I am feeling a little bit better today after identifying some things that I can likely change to improve my weight loss performance. Hopefully that will continue.

Today’s Essentials:
Weigh-in: +0.5 lbs.
Read Advantage Cards two times: yes
Read Response Cards at least two times: no
Ate slowly, sitting down, noticing every bite: sometimes
Gave myself credit when I engaged in helpful eating behaviors: yes
Did spontaneous exercise: yes
Did planned exercise: yes
Wrote out food plan for tomorrow: no
Tracked today’s food: yes
Left food on my plate: no
Ate only to normal fullness: yes
Identified and responded to a self-deluding thought: no

BigKnitter, get on track:trampo:! You can do it!!!

BillBlueEyes, hoping you are beginning to see a light at the end of the box tunnel.

CeeJay, I am glad to know you were having a good on plan day yesterday!

Gwen, thanks for the encouragement. I really appreciate it. Great job on the exercise. I, too am exercising more (by choice, not a gym class) than ever. It does feel great and I am so glad my intimidation of exercisers has faded, at least for now.

Lexxiss, great job identifying where you fell down yesterday and making it right today. I am so excited for you that you are only 11 pounds away from your goal!!!!! I appreciated your statement about too much caregiving and will tuck that in the back of my mind for future reference.

Maryann, what is promotion practice? Great job for keeping level headed with all of those young teens. You are a saint!

06-01-2011, 11:37 AM
Today is the first of the month, the day I change my ticker and it went down 8 pounds. Mind you, if I hadn't changed my ticker since the first of the year, it would also have gone down 8 pounds. My body apparently really likes 179 and really doesn't like other weights in the 170s. I haven't been weighing every day this year, but I have yet to catch a weight between 171.5 and 174.5. Whatever the reason, I am grateful to have fallen off that cliff now and motivated to keep that weight off since it stayed on so long.

I had a grand plan to start a new diet on June 1 when it was apparent that I was on a plateau. Now that I'm off the plateau, I think I will stick with what I've been doing since last fall sometime -- Richard Simmons Food Mover, using the 1200 calorie card but not measuring consistently so that I'm really consuming more along the lines of 1400 calories.

I have had a hard time getting back in the swing of things since getting back from New York. Today and tomorrow, I hope to get that all fixed for myself. A menu for the week and groceries are on that list. Also, exercise.

06-01-2011, 06:24 PM
Coaches: Today I spent in the auditorium with 250 13 year olds practicing for promotion and rain coming down outside. In 8th grade they "promote" they don't graduate. I was a police dog all day with the kids I don't know. The kids I do know were great. Frustrating. But in the afternoon, I had my classes back and we actually had FUN. I played cards with them, joked and one of my students wrote me a nice note of thanks. It is amazing the difference something little like that makes. Still, I have been a choco - rager all day. I remind myself of the anteater I saw at the zoo last month. It never stopped sniffing for food. Just like me today. Credit that I stopped sniffing for 20 mins to write this. Credit I was able to become my old self this afternoon. Credit for being willing to eat a healthy dinner tonite before the ceremony.

06-01-2011, 09:38 PM
Hi Coaches,

Today I was rewarded with seeing 135 on the scale. I'm on my way back to my winter plateau of 130lbs ! It feels great to see this because, after being one weight for many months, then gaining a few pounds, I am re-gaining confidence that I can make a change if I have a plan.

I saw the pair of antelopes again this morning. Attached is a picture of a lovely buck as he walked past my house.

Maryann - I always relate to your stories about the kids. I taught 8th graders some time ago, and they are such interesting people ! I had a hard time with the discipline, and loved when the kids were sweet.

BillBE - Cool on finding the album. I miss vinyl !

Take Care all !

06-02-2011, 12:12 AM
*credit* for mailing off my residency submission on the last day it was acceptable: June 1st. Got it all done and sealed up at the post office and after the guy took it from me he reminded me it may get stuck in transit if there is a postal strike on Friday.
So i emailed the exec. dir of the studio residency program wiht my sad tale, basically to say "will you allow me to send a replacement package if the strike goes on really long" and he wrote back with three sentences:

Well, it's better than the dog ate it. No worries. We'll be on the lookout for it.

I just like that place.

*credit to me for reaching out to smooth my way forward instead of fretting in silence

I haven't been fully on plan but each day is an improvement.

*credit for 3 days of weigh-ins with the wii balance bord: 284, 286.4, 2887 this morning.
humidity + salty food eaten later than normal = heavier morning weight.

*credit for exercise done with the wii yesterday.

Going to bed now. See you coaches in the morning... btw are we really half way through the year already?? Holy :moo: Cow.

06-02-2011, 12:14 AM
Hello Everyone,
Just got done doing my Power90 workout. I am so glad I forced myself to do my workout even though I was saying No, I don't want to in my head. My pounds are not leaving my body easily so I need to be diligent with my workouts and keep working on getting my foods right. I saw in the book that we should pick two diet plans just in case the first one fails so I am thinking about that.

I will have to check in the pink book and find the part about weighing every day. Me, I weigh all day so I made a plan to stay away from the scale for a week. My thoughts were weight loss would get easier if I was focused on something else besides the scale. Maybe I will try recording my weight once a day and see how that goes.

Gwen, 18 pounds since January is amazing.

Maryann, So sweet that one of your students wrote you a thank you note.

You finished your pink book. That's great. I am such a slow reader. I decided to go back and read the beginning over again.

Packing and sorting is so tiring. I moved almost 10 years ago and I still have nightmares about cleaning my previous residence out.

Be back in the morning.


06-02-2011, 06:35 AM
Diet Coaches/Buddies - Sixteen boxes to the temporary storage unit; CREDIT moi for just moving them instead of stuffing my face instead. DW's dahl for dinner was a comfort food.

At gym, CREDIT moi, I broke the Wednesday spell of the prior two weeks and lifted my heaviest dumbbells. Even better, another guy - slightly younger than me - commented that he was impressed that I pressed the 70 pounders since 65's were the highest he could do. Made me feel great since I have a tendency to compare myself to the powerful young guys doing much more than I am. We chatted about weights and guy stuff. Kinda nice since speaking to people isn't the tradition at my gym.

onebyone - Monster Kudos for making that follow-up phone call - that's taking care of yourself.

FutureFitChick - Yay for spontaneous exercise and signing up for a PiYo class (Pilates Yoga???). An afternoon snack with a cup of tea works for me for staving off the hunger thoughts until a 7:30 dinner. Kudos for working on that seriously.

Joy (gardenerjoy) - Congrats on those 8 pound gone - even if you feel like it took too long. Eight pounds gone with food-centric trips to Chicago and New York isn't shabby.

Debbie (Lexxiss) - Kudos for fighting your way through caregiving and chaos. Love the thought of "perpetual salad in the fridge."

Woodland - Nice buck - thanks for the picture. And thanks for the reminder, "I can make a change if I have a plan."

maryann - Yay for playing cards with the kids and introducing them to the notion that teachers might just be people. LOL at your anteater analogy.

GardeningDeb - Yep, sounds like that'll work, "diligent with my workouts and keep working on getting my foods right." Which two eating plans are you considering?

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:

It isn't fair. Other people eat whatever they want.
You may know a few thin people who seem to be able to eat whatever they want, whenever they want. I wish I could wave a magic wand and grant you the ability to eat whatever you want and still lose weight. But to lose weight permanently, you will have to limit your portions forever. The moment you start eating too many calories is the moment you start gaining weight. But you're not alone in this! It's true for every dieter and maintainer - myself included.

Judith S. Beck, Ph.D, The Complete Beck Diet for Life (Green book), pg 45.

06-02-2011, 08:08 AM
Hi friends... I had a wonderful visit last weekend from my GS, DS, & DIL. We had lots of out of town company. We celebrated DH's birthday with a cookout for twenty people. My SIL brought a huge cake, cherry pie, snickerdoodles cookies. My DSM (dear step mother) brought Russian Tea Biscuts & cocoanut bars. I have a box of goodies in the freezer for my mom. I will get them out of the house today.

Tuesday was a healthy day - I am grateful.

I have been wearing my new ankle brace for one hour a day. It laces up like an ice skate. So far so good.

I am having a hard time facing getting on the scale.

Billbe - I hope that all you Massachusettes folks are OK with the huge tornado. I've never heard of a tornado there... it's a rare occurence.

Thanks to you all for your continued support.

06-02-2011, 08:42 AM
GM and GD fellow Beckies!

I think I might be turning a corner on this summer cold. All the extra medicine though is really giving me sharp stomach pains. I am afraid after two months of dumping white, blue and pink pills into me, an old ulcer is flaring up! As BBE says "Ouch!". Side benefit: lots of much needed and deep sleep. I feel better today.

I ordered the Beck "green book" on May 9th and I didn't want to pay anything more than standard shipping so I figured that it would be here by the time I finished the pink one and I could just pick up from where the other left off. Well, it has been past the designated shipping deadline and no book. I e-mailed the book seller on and I haven't heard back from them yet. In fact, I got two Jillian Michaels "Shred" dvds yesterday and I ordered them about a week ago. I'm also waiting on a heart rate monitor that also calculates how many calories I'll burn besides how my heart rate is doing so I can make sure that it is in the right target heart rate to do the optimal best.

One thing I have learned from the "Biggest Loser" machine (hey, I was in marketing for 9 years--I know it's a moneymaker) is that they do not leave anything up to guesswork or estimating with their contestants. They are very precise in how they guide people through the weight lose journey. As Ms. Jillian says, this is about "science".

I don't know if this is possible but I want to simulate the "ranch experience" as much as I can at home. So, I am in my gathering "hunter" mode. Once I get it all together, I am going to crack the whip. I also got my book "Treat Your Own Knees" written by a physical therapist. I did one of my favorite low impact dance (I took dance for 7 years as a youngster and love to dance!) aerobics yesterday and side movements are tricky with my knees. I reinjured my ACL ligament about 6 weeks ago and it has finally rehealed (for the third time!) so I am very aware of correct movement. Supposedly, this aforementioned book is supposed to address this and give me the guidance to "self-treat" it. Here's "hoping to He**" he is right.

onebyone - Glad you made the deadline. I know how time sneaks up on us and before you know it, you go "hey, what happened to that month?"

FutureFitChick -When I get back OP, which is what I have been doing for the past two days, I find smaller meals eaten about every 3-4 hours apart helps me from going over the deep end. Once my equilibrium has returned I can skip snacks. Hunger is not an emergency, yes, but keeping it from going into hyper mode is also desirable as well. IMO. Balance is a word I have on my e-stickie on my desktop.

gardenerjoy - :congrat: on 8 pound lost! Which Beck skills helped you the most with those lost pounds?

Lexxiss - As they always say in sports, the best defense is a well-planned offense. It especially works with dieting.

maryann - I had teachers like you so when it came time for me to teach religion to junior highers, I jumped at it. Such inquisitive minds! You are an inspiration and certainly buck the current trend we here about "bad teachers".

GardeningDeb - Remember, you can start out with one plan and if it's not working you can use your back up and I would think you could keep trying something until you find the one that your body likes.

BBE- Do you ever stop to wonder how you lived with all of that "stuff"? I play Led Zeppelin all the time. I can't imagine having that music hidden behind something all those years! In fact, I went to one of their live concerts in January 1975. Over 20,000 people. Not as big a venue as they plan nowadays but it was noteworthy. I applied for the lottery a couple years ago when they had the one night gig in London but, alas, my name was not drawn. I wanted to take my son had I been picked. He was there back in 1975--in utero. I always tell him you went to some of the best acts there were that year. Rock on!:carrot::D

06-02-2011, 09:54 AM
Hi Coaches!

Yesterday was a good Beck day. I made careful choices and made a it a priority to get on my bike for an extended ride. I went to an appointment with a naturopathic practitioner which is helping me focus on myself as I take care of others. We took a long drivein the afternoon and I really thought through the dinner choices for a healthy option. I brought my trusty water bottle to keep me company while mom and DH sucked down milkshakes. *credit* for all.

BillBlueEyes, great that you were able to break the Wednesday spell at the gym. DH notices, too, that chatting isn't the norm in the weight room.

FutureFitChick, great that you are feeling better after identifying things you can do to improve your weight loss.

gardenerjoy, kudos for sticking with your weightloss principles during a plateau and being rewarded with such a great loss!

maryann, great news that you were able to calm your inner anteater and push through to a healthy dinner!

Woodland, yay for a scale reading which is helping you regain confidence! Thx for the nice pic...I haven't been to antelope country yet this year. It is very close, though. (Just north of Meeker).

onebyone, I'm feeling confident that your application will flow right through but loved the response from the exec. director! Yes, reaching out VS fretting in silence is a great technique. I think it helps clear the path for getting OP.

GardeningDeb , yay for pushing through with your exercise. I think I have mislead you regarding stepping on the scale daily in the pink book. The pink book says 1x/week. I can't tell you at this very moment "where" I got that. My recollection was getting on the scale every day (but only once), thereby eliminating the 6x/day obsession. I travel between two homes and don't seem to have the green book here. I am committed now to finding out. Oops.

Beverlyjoy, yay for a box of goodies in the freezer waiting for an exit from your house. Boy, those goodies are hard getting around!

pamatga, wow! Lots of great ideas and concrete steps taken to power up your WL!

Ok, time to get rolling. We are travelling back over to our other home today. I will miss it here but will enjoy the break from carrying the 50# pup in and out. He will enjoy the break, too, as he is really happy when he can get outside on his own.

06-02-2011, 01:12 PM
Oh Well, as much as I hate counting calories I MUST admit that it is necessary! No more eyeballing and guestimating. Since I've logged food the past two days it's OBVIOUS that my plateau has been because I've been eating WAY too many calories - albeit HEALTHY foods, but as the saying goes "a calorie is a calorie" and all the extras get stored as fat.

So, I've been VERY busy working out - now belong to TWO gyms and I'm absolutely loving it! I'm so much stronger and feeling amazingly good. I actually thought that muscle was weighing more than the fat I was melting - but after counting calories these past two days - eeeh. MAYBE - just MAYBE that's the case and I've been eating just enough to maintain all those muscles? (just say yes and humor me. ;))

Everyone's doing so good here! Staying OP and keeping positive attitudes - gotta love it!

Gardenerjoy - :cheer: YAY for 8 lbs!!!!

Pamatga - I'd going to get the shred cds and work along with you! I bought the JM Hard Bod in a Box cards to take to the gym... Jillian knows how to work those muscles! I've only done the shred on TV, so I'll have to have one of my children teach me how to use the disc player (or whatever it's called.)

GardeningDeb - I'm about to throw that scale away! Daily weigh-ins are getting depressing... up and down everyday, and sometimes as much as 5lbs up - in ONE day - as if!! I'm trying to stick to once a week - but so far have only made it 2 days.

06-02-2011, 03:30 PM
Hi Coaches

I'm wiped out today. I just want to have a big nap. It's cold-ish here today, but I think the extreme heat from a day ago had me thinking we were in for more of that now.

Apparently not.

Still not sure about this weekend's garage sale. They're predicting isolated showers now, 40% chance of rain. Of course the rain is predicted for the Saturday only. DH's mom called last night wondering if we would postpone again. She says her house is a shambles as she digs out more and more stuff to sell at the garage sale. The more we postpone, the more time she has to find stuff to get rid of. She's a real neatnik so I know the delays are driving her bonkers. DH is selling paperbacks and electronics. Rain is a killer with those items. I have a hard time imagining it but if we postpone I'm off to Ottawa. Hard to imagine. I'm just feeling stuck again...

*credit for weighing in on the wii to see...another gain. +0.2lbs this time. I think I need to get serious about downing my water. 287.2 now I think it said. This weight is all about water retention I can feel it. Soon enough it'll pass if I smarten up.

Today I am drinking white tea. I have a HUGE box of the stuff. I packed it and brought it here so the least I can do is drink this very healthy tea. I am adding about a quarter cup of lemonade to it to make a pseudo green tea citrus drink. Yum.

I am completely avoiding my household duties. I told DH I was cleaning today. OMG I cannot get myself to stay in the kitchen and focus on the dishes. Once I start it'll take about an hour and I'll be done. But I would rather fret about them for hours and hours and days and days. I don't know wha's wrong with me. Today I am feeling depressed. Maybe I do need to work on this place a bit.

Ok going now. Have a good afternoon..
Special hello to silverbirch... :wave:

06-02-2011, 04:55 PM
Hi all! I'm not quite back to normal. But at least I went to the grocery store today. Tomorrow it may actually be possible for me to plan my food -- what a concept!

onebyone: hope you found dishes or something else to make you feel better

Gwen: yay for figuring out a calorie is a calorie. That one flummoxes me every now and again, too. I find that I can get away with guestimating for awhile, but I need to recalibrate now and again or the serving sizes grow.

Lexxiss: monster kudos for water instead of milkshake!

pamatga: you asked: "Which Beck skills helped you the most with those lost pounds?" I'd have to say reporting to my coaches, here, nearly every day -- I have no idea what else would have sustained me through a 5 month plateau!

Beverlyjoy: sounds like a great weekend!

BillBlueEyes: congrats on the heavy weights on Wednesday achievement! Nice to know that days of the week are not, in fact, aligned against us in that way.

GardeningDeb: good job doing the exercise even when you don't want to.

Woodland: cool antelope photo. We had a deer in our yard last night, but I'm not so thrilled with that. I think she is devouring my tomato plants before they even have a chance to bloom.

maryann: congrats on making it through another year to promoting your students

06-02-2011, 05:08 PM
:wave: onebyone, you're lovely! I do washing up in 15 minute stints, FWIW.

06-03-2011, 06:56 AM
Diet Coaches/Buddies - Most of our furniture was taken by the movers - this rehab is gonna happen. I'm getting pretty focused on our own little minutia for the next stretch. I'm just learning that the Federal Government has taken over lead paint issues from the State Government and that it might just be cheaper for me to pay for the big fan with filter than to schedule a certified lead inspector to say I don't need to do it.

Eating was on plan, CREDIT moi, including skipping my evening snack because dinner itself slipped until almost bed time. I've almost never skipped my evening fruit so that feels like a victory. Exercise was lifting and shuffling stuff. I did get a walk (CREDIT moi) to Whole Foods for some peanut butter - can't face the weekend without peanut butter.

onebyone - Yay for naps - the great cure for whatever ails you. Ouch for uncertainty on your yard sale.

Joy (gardenerjoy) - LOL at, "plan my food -- what a concept!" Whatever it takes.

Beverlyjoy - Yay for a session with your DGS laugh therapist. Great news that the new ankle brace is working so far. [The tornadoes were the first I've ever heard of for Massachusetts. The town hit remains in shock over the damage and four deaths.]

silverbirch - Waving back. Fifteen minutes sounds long enough to face cleaning.

Debbie (Lexxiss) - Kudos for drinking water to the sound of "sucked down milkshakes" - that's concentration.

pamatga - Neat that you'll create the Biggest Loser "ranch experience" right at home - that's sounding serious. [DS owned a nine CD set of the entire Led Zeppelin, so he didn't miss this particular two CD set. Which does include Stairway to Heaven and Immigrant Song.]

Gwen - Kudos for confronting your need to count calories. "TWO gyms" is serious business.

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:

It isn't fair. Other people eat whatever they want.
Most thin people don't eat whatever they want. Most thin people are careful. They continually restrict their eating.

Judith S. Beck, Ph.D, The Complete Beck Diet for Life (Green book), pg 45.

06-03-2011, 08:01 AM
Quick check in.... I have been feeling horribly sick this week, and not doing enough to take care of myself. My eating has been way off- with a really low appetite.

Missed you all and wanted to stop in to catch up on what's going on with everyone and say hi.

06-03-2011, 08:54 AM
I got on the scale today.I have not been able/willing to face the scale for about ten days. I am up to 222 - ugh. I need to keep on trying. I will get up and make a plan. I need to stay away from sugar. Feeling sad about the gain... hopefully, it will motivate me. I will not give up.

I pulled a muscle in my back. the other day. It's slowly healing. The medicine can sometimes make me retain water.

I've been wearing my foot/ankle braces - up to over an hour a day. I've been able to walk on the grass for patches of time.

My laptop is broken. It is uncomfortable sitting at my desk top computer because of the angle of sitting. But - I am grateful to have this back-up.
Less computer time, I guess.

Now you are caught up in my world. Hugs to you all for your continued support.

Make it a GREAT day.

06-03-2011, 10:54 AM
Day 40: Enrich Your Life
I'm working on this! What I'm learning is that meeting some of my goals will take exactly as much strategy and skill development as losing the weight did. The good news is: I did it to lose the weight, I can use the same techniques in pursuit of other goals.

I wrote a food plan last night! Yay! A bit of normalcy.

BillBlueEyes: interested in how the lead thing turns out. That's come up in discussions with renovators for our bathroom so I foresee something in the future on that issue for us.

ChefJoona: hope you're feeling better soon.

Beverlyjoy: sympathies for back and computer troubles -- a frustrating combination

06-03-2011, 01:35 PM
Good Morning, Beckies,

That sound you hear coming from the mid valley in California is the bells of FREEDOM ringing! I am at Starbucks this morning because my home computer is kaput. It certainly has been a week. Lots of good moments concluding with 150 first graders (my other job) singing their hearts out in a music jamboree. Emotional for me and I don't always do emotional well. So, I am giving myself this morning to be quiet. I will pick up DS this afternoon and we will officially be on summer vacation. Thanks to everyone for warm messages.
I am going to take a little time today to review my eating and see how far I have drifted from my goals. Not too far. I told myself that I was successful if I maintained during these last two weeks and I did. Credit! I want to get back down to goal (4 pounds) and get comfortable with a maintenance eating plan before I fly off to Grad program in Goddard at the end of June.
Onebyone: I am sorry you are stuck. I certainly know that feeling. When that happens I break the tasks into tiny bits. Maybe five dishes and then take a break.
Gwen: It is very important to find what works for you. Re: my scale - I do weigh in everyday because when I am Off Plan it limits my spree knowing I will weigh the next day. But I do get frustrated, as you say, with daily fluctuations.
Lexxiss: Credit for water vrs. Milkshake. I hope to head up to Tahoo soon for a few good bike rides.
Pamatga: I agree with weightloss as a science. Calories in vrs Calories out. It kills me because I want to make it emotional.
BBE: Credit for much strength training including sixteen boxes. I am going to start a more rigorous weight training program but don't look at how much I am lifting.
GardeningDeb: How do you like Power 90? It looks great in the commercials.

06-03-2011, 03:54 PM
:wave: onebyone, you're lovely! I do washing up in 15 minute stints, FWIW.

Silverbirch...can it be true that you don't have a dishwasher either??
*credit to the both of us for persevering!


06-03-2011, 05:33 PM
Hi Coaches!

We travelled yesterday and the scale was up 4 pounds this AM. I think the extreme ups and downs with the altitude wreak havoc with my body. I had already made up my mind it was a good day to "Think Like A Thin Person" before stepping on the scale. Food is planned and OP and I've enjoyed a nice bike ride to the PO and back. I'm switching spare rooms upstairs and decluttering at the same time. My goal is to have it all put back together before dinner. My food choices are better when I persist with organization. I have searched both houses now and must have returned my "green book" with library books. Oh, well. I'll just get another one. It matters.

BillBlueEyes, I hope the inconveniences of your reno are minimized as you and DW sip cool gazpacho on the patio during warm summer nights. (my version of an Irish Blessing)

ChefJoona, get well soon!

Beverlyjoy, *credit* for getting back on the scale. If you eat clean for a few days you'll take a chunk of that water weight right off. Thank you for all your continued support!

Gwen, after a two week break (forgot my scale), I'm back to counting, too.

onebyone, I hope you found a successful technique for getting throught the dishes. (For 15 years in Alaska I hauled water in 5 gal. jugs. I'm still amazed and blessed when water comes out of the faucet!) We have a rule which is mutual participation and mandatory clean up before bed. It makes my mornings more joyful since I get up first.

gardenerjoy, great perception on Day 40! Yes, these WL tools work in other areas of our life, just as Dr. Beck suggests.

maryann, I hear those bells a ringin'! It's great that you have some time to get comfortable with your maintenance eating plan before heading back East. I was thinking of Tahoe this AM….wish it were closer.

Ok, back to the project. I'm going to listen to my bike music on the ipod. It will make my clean up go much faster.

06-03-2011, 06:25 PM
Hi all -- just stopping by to say I'm still alive. I just haven't had a chance to get on my computer at home for days and days. I still haven't finished the Beck green book either. School and soccer end next week, so after next weekend, I think my life will slow down.

I've been reading here and there because I get the digest on my phone, but no time to respond! Am now off to take younger dd to a birthday party. At least we're going to walk there -- extra exercise. Hope to start chiming in regularly again soon!!! :spin:

06-03-2011, 07:49 PM
Sorry I am so late in posting but it has been quite a day and I needed to decompress before I got on here. After talking with multiple reps with my phone/internet and tv service provider, being bounced back and forth, listening to "doublespeak" (1984! is firmly established with modern business practices) and holding my ground for close to 2 hours; the end result! Yup, in order to save me $45 a month from my previous providers, it will end up costing me $406!! I (sarcastically but in a nice way) congratulated the final person on their slick salesmanship. I know sales and I was "taken in". Some minor consessions were made so still have my negotiating skills intact but to have someone tell me I should know what they offer before they offer it to me and then not even get the services I wanted that I requested is insulting. Now, I understand why people drink hard liquor.:mad:

Extremely amazingly great news on the blood glucose front. I took my before noon meal blood glucose and it was (drum roll please!) 80 mg/dl. :woohoo:. I do not take any medication of any kind so this is all a result of my meager (up to now) attempts at being physically active and, of course, my no sugar/low fat/sometimes low sodium food plan. :carrot:

Which leads me into: "Did you see/hear about....?" Last night on the national news there was a short bit about (I think) the new government sanctioned food plan to replace the former accepted food pyramid (you see it on the back of most cereal boxes). Drum roll again please! The plate method. For those who may not remember, I took a 4 week class back in March on managing diabetes [since I discovered in 2010 mine was in the diabetic range]. I have brought it down from 174 mg/dl (morning fasting) to see above through weight lose, my food plan and exercise (when I'm not on the injured list). No pills. No shots. Nada.

Anyway, First Lady Michelle Obama introduced the "plate method" to the public media (her cause is childhood obesity). Well, this was introduced to me at these classes back in March. However, this is not a new concept. If I recall correctly, the Sonoma/Mediteranean Diet also uses this as well. (I have the book). The diabetes class instructor told us to buy the cheap plastic plates that have the three partitions (to teach us both portion control and as a visual aid) and this is how we should "fill the plate". Ms. Obama showed this as well although her plates had colors on them (for the kids) In the big section where we all are accustomed to putting the meat/protein instead we should divide that with fruit and vegetables. In one of the two smaller sections should now go the meat/protein and in the other one a starch of our choice. Dairy is a separate "circle" outside of the plate. They're still growing.

). Side note: The adult male news reporter asked one of the kids, "So, where does the sugar go?" I kid you not. The young girl just looked at him like "what?" (who needs teaching?)

Dear friends, this is what I have been practicing in the past two months. Since I just love my beans/legumes, I put that in one of the sections for starch since they are a starchy vegetable and forego the potato since I am not a huge fan.(My Irish-American DH makes up for that) My green/orange/red/yellow vegetables go in the big section along with my fruit. I have recently taken to cutting whatever portion of meat I cook in half to reduce the amount of meat protein I eat. Will I become vegetarian? I never thought I would ever say this but I just might. I just might. Someday.

Good news about sleep. I have managed to come around and I am able to sleep about 5 hours at one time. I am up every 90 minutes to visit the bathroom but that's my age and my bladder. I keep one eye closed so I don't fully reawaken.

Beverlyjoy I am so sorry about all this business with your ankles. I have always had weak ankles. They are skinny little twigs at the bottom of my tree trunk legs. They carry a heavy load. Poor things. Same goes with your back. I pulled my shoulder "muscle"(want to be?) lifting weights.
gardenerjoy What I noticed about Day 40 is that how many times have I avoided facing some of my "in general" life anxieties and just get on with my life, doing what I would do if I were my goal weight? To me, that is how I interpreted Enrich My Life. Like so many things in life, it really gets down to "Just Do It!"
Lexxis/gardeningdeb Although Dr. Beck says to only weigh once a week, she does say on pgs 172 and 261 (pink book) to "Some find that weighing themselves daily help desensitize them to the scale but do NOT weigh yourself more than once a day since that is a sure sign you are obsessing about dieting"(pg 172) and "Weigh yourself between once a day, if you prefer, and once a week" (pg 261).

I weigh myself once a day because it reminds me that calories DO count and it keeps me honest with myself. However, in order to not "freak out" when the scales does go up rather than down read Day 21 on pgs 170-175 (pink book). I think we need to know how to intrepret those numbers as well so we can use this piece of data (think like a scientist) so when we hit a plateau (see Day 38 in pink book) we know whether it is a short or a long term one and the steps we need to take.

I can not emphasize enough to hang in there and read the book(s) all the way through. The information builds on itself and by the end you have a way to help you deal with just about everything (no mention of lead paint though :^:BBE--here the big issue is mold because of humidity we have).

Onebyone, gwen, maryann,wife2abadge---you're all doin great! I can feell it through cyber space.
:getwell: chefjoona--it's going around, if that's any consolation.:hug:

06-03-2011, 11:55 PM
Well coaches, due to the forecast (60% chance of rain) we've postponed the garage sale again. This is postponement#2. So I am off to Ottawa to visit my mother and my brother and possibly see my sister and a whole bunch of art friends.

I'm driving up alone wondering if the slow twisty way I like to go is smart now that it's a summer weekend. if there's a lot of cottage traffic it could be a bad way to go. Oh well. I'll give it a try anyway.

I'm anxious and excited.

I'll check in with you all tomorrow when I can get some wifi somewhere!

Have a great weekend.

PS. *credit for weighing in -2.0lbs this morning = 285something.

06-04-2011, 12:35 AM
Hello Everyone:

Well I was on plan one day this week. I am really planning on regrouping this weekend. Have healthy meals planned for tomorrow. Will be doing lots of outside work and planning on getting to bed at a decent hour all weekend.

I have not been checking in here much lately. Combination of things- the worst being that when the dr. xrayed my shoulder about 4 weeks ago when I injured it the person who read the xray thought he saw a mass near my lungs. I had to get CT scan on Monday and I was so happy to get a voicemail from the doctor today saying there is nothing to worry about on the scan. I was really trying not to worry too much but my dad died of cancer at age 56 and I smoked from age 15 to 40 and most of that at a pack a day. So your mind goes there pretty quick. Needless to say today has turned into a wonderful day and I am relieved.

Sort of puts things in perspective.

I have just read all the posts for this month. Waving hello to you all.

pamatga- am sending you a PM re Zeppelin. I love Zeppelin beyond all reason and am always so interested in hearing from someone who was lucky enought to see them live.

Take care everyone.

06-04-2011, 07:43 AM
Diet Coaches/Buddies - Bought a mini-fridge that can follow us to the third floor as we camp within our house while construction is going on. It was fun to lift a refrigerator by myself. Eating was on plan, CREDIT moi.

Gym, CREDIT moi, completed my full week doing my best weight dumbbells on all three visits. Dumbbells felt easy compared to the bulky, although much less heavy, mini-fridge.

onebyone - Waving toward Ottawa - have a nice drive. A cooler stocked with baby carrots serves me well on long drives.

CeeJay - Ouch for the fear from an xray. Yay for the relief that there is no concern.

Joy (gardenerjoy) - Neat thought to use Cognitive Therapy strategies to pursue other life goals. I've thought of that to work on owning less stuff.

Beverlyjoy - Such good news that you are out walking on the grass. Yep, sugar is evil.

Debbie (Lexxiss) - Yay for more decluttering - may more and more leave your house. [Thanks for the reminder of "gazpacho on the patio" - I do look forward to that.]

maryann - I can almost get tears thinking about 150 first graders singing their hearts out. How long will you be at Goddard?

ChefJoona - Ouch for feeling sick; emailing my grandmother's chicken soup which cures everything.

pamatga - Ouch for the "doublespeak" of phone/internet service providers. I hate when I'm convinced that information is garbled deliberately to keep me from understanding. Congrats for wrestling that to the ground.

Susan (wife2abadge) - Yay for reading this forum on your iPhone - presumably you skip the long signatures and Avatars. Enjoy walking to the birthday party but beware of being offered some cake to go with it.

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:

It isn't fair. Other people eat whatever they want.Barbara recently to told me that she felt jealous of her sister-in-law, Lauren, because Lauren didn't have to diet. I asked Barbara to pay attention to what Lauren ate. Barbara observed her for several weeks. She discovered that Lauren often left food on her plate. She ate dessert only infrequently and, even then, had just a few bites. At restaurants, Lauren ordered only a main course and often ate half the portions she was served. Barbara later asked Lauren why she ate that way. It was a revelation to Barbara to learn that her sister-in-law consciously limited her eating to avoid gaining weight.

Judith S. Beck, Ph.D, The Complete Beck Diet for Life (Green book), pg 45.

06-04-2011, 10:03 AM
Silverbirch...can it be true that you don't have a dishwasher either??
*credit to the both of us for persevering!


No dishwasher here, and washing up is one of the biggest drains on our household's time. In particular, when I come in from work and it's my turn to make the tea, and there is breakfast washing up still to be done ... well that's often when I feel Really Angry and eat a bit (sometimes a lot) more than I have planned for my mid-afternoon snack. Thinking about it, it's the main reason that I don't lose weight and keep it off. And I can't work out how to crack it. (No room to have a dishwasher here.)

I feel your pain and I know you feel mine. Here are a few ideas which I/we try.

I've told you my 15 minute thing. I listen to the radio during this time and I try to time the washing up to coincide with something I want to hear.

Washing up is a household responsibility not an individual one. My SO does most of it, even when he makes the food (which he does every other night). That's because I drive and do most of the shopping and schlepping things about. So it works out about even. Our son dries up and puts away (in fits and starts - he's 11 so I am allowing him to be a bit random with this but it may change ...).

I have considered disposable crockery but our budget doesn't stretch to that. And it would cause other problems.

Just do it. Cut the cackle. Put down the paper, the book. Just do it for a little while.

That's all I can think of for the moment. We are in a club. I think Ilene (over on Exercise) is also in our club. :hug:

06-04-2011, 11:28 AM

Woke up to thunder and nio rain but now it's pouring. My drive to Ottawa will be a bit stressful but it's warm and i have all the time in the world.


I just had breakfast and I am packed and ready to go.

*credit for weighing in: 284something -1.1lbs.

Will be pleased to be under 280.

I am looking forward to lots of walking this afternoon at the Ottawa park where my artist friends are set up. I've done that show over 10x and last year was the absolute worst. Pouring rain and ZERO sales. I won't forget it. They placed me in such a bad bad spot too. Anyway, that's in the past!

Okay better pack my little netbook up so have a good wekend gang. We're doing great and if we're not doing great yet, we will be. Just keep trying. It'll happen... don't leave before the miracle happens as they say...

silverbirch I think what you said about how doing the annoying dishes makes you want to eat is EXACTLY the kind of behaviour that leads to major binges and self-sabotage. It's the petty annoyances that build up and make us feel like "we deserve" something since we have to do "ALL THIS ____ all the time". Gaining 100lbs did not happen to me overnight. It was steady progressions and a steady stream of thoughts that supported my weight gain all the way to where it is now. With Beck we can turn those thoughts aroudn and support ourselves with out thoughts as we head back down the scale... something that you seem to be doing very well!

And with that I am off.
Have a good Saturday coaches.

06-04-2011, 01:19 PM
GOAL! I weighed 170 pounds this morning. Yay! It doesn't feel quite as celebratory as I thought it might -- but mostly that's because I've been celebrating from 190 on down. It just feels so good to be thinner!

Day 41. Make a To Do List. This is mostly about keep doing what I'm doing, sustain the habits that worked. With BillBlueEyes and others as models for continuing to embrace this lifestyle for life, I am committed to this.

WI: -0.35kgs (new low), Exercise: +60 105/1300 minutes for June, Food: 80%op, Read my Advantages and Responses: yes

maryann: yay for summer vacation -- and plans to make it both relaxing and fulfilling

Lexxiss: ouch for altitude scale fluctuations. I didn't know that happened.

wife2abadge: glad you're still here!

pamatga: yay for the plate method! I've seen some criticism on the web, but I think everyone agrees it's better than the pyramid.

onebyone: hope you have a wonderful trip to Ottawa!

CeeJay: so happy for the good news from the scan

BillBlueEyes: cool that weight lifting has the practical application of lifting mini-fridges!

silverbirch and onebyone: I've read recently that dishwashers don't, in fact, save much time, even though people who have them and people who don't all believe that dishwashers do save time. It's something like five minutes a day because washing a dish doesn't take that much more time than rinsing it and putting it in the dishwasher. I don't know if knowing that makes your situation better or worse.

06-04-2011, 01:24 PM
Gardenerjoy -- YEA!!!!!!!!!!!!!!!!!! Congratulations -- reaching goal is fabulous. :carrot:

06-04-2011, 01:44 PM
:dancer:gardenerjoy! :congrat:

06-04-2011, 02:53 PM
Congratulations gardenerjoy!!!!


06-05-2011, 07:25 AM
Diet Coaches/Buddies - I'm drinking coffee with the 2% milk from the mini-fridge - so convenient, just like real life, LOL. It's 4.5 cubic feet with no freezer, just what we needed. I do love new toys. Speaking of which, a neighbor put a two seat couch on the curb and I promptly put it in my empty living room for the 4 weeks that we can still use the living room while work begins elsewhere. Then I'll put it back on the curb for its next owner.

Eating was on plan, with a peanut butter, pecan, and banana sandwich for lunch and skewers of swordfish and veggies from Whole Foods (a monster sale item) for dinner; CREDIT moi. Walked, CREDIT moi, to Trader Joe's for pecans and to Whole Foods for roasted soy nuts. I do like walking without a winter coat.

onebyone - Yay for walking in the park in Ottawa.

Joy (gardenerjoy) - Congrats on making it to your goal weight - those last few pounds are often so difficult. Monster Kudos for your persistence with your eating plan and exercise plan to get there.

silverbirch - We're addicted to our dishwasher without a good reason, except habit. Its one benefit is size - it can hold all the dishes and glasses from a dinner for six and our small draining rack doesn't so that drying has to progress along with washing. Thanks for the reminder that "when I feel Really Angry" is a good trigger for eating. Almost all my over eating starts with a negative emotion - however minor.

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:

It isn't fair. Other people eat whatever they want.In reality, most people restrict their eating to some degree. When I give workshops on dieting to professionals, I often ask the audience members to stand up. I question, "How many of you eat whatever you want, whenever you want, in whatever quantity you want?" I ask those that do to remain standing and everyone else to sit down. In response, about three-quarters of the audience sits. Then I say, "Would any of you eat more red meat, fired foods, chips, ice cream, pizza, or sweets if there were no negative consequences - for you weight or you health? If so, please sit down." Almost everyone else sits down at that point. In audiences of nearly 150 people, it turns out that only one or two people actually eat whatever they want, whenever they want, in whatever quantities they want.

Judith S. Beck, Ph.D, The Complete Beck Diet for Life (Green book), pg 45.

06-05-2011, 11:40 AM
Hi Coaches!

It's a stressful week coming up and I'm hoping that my food choices will be good ones. Today is brunch with mom. I'm wishing it wasn't but planning ahead always helps. We start painting grandma's exterior tomorrow which has propensity for "emotional dynamite". It puts mom, DH and I in the middle of a very sore subject. I'm using my Beck strategies for the project. I'm thinking that by planning our "menu" a day ahead that it will be much easier to follow. DH and I walked up today and formulated our plan for tomorrow. We'll make sure we have all the ingredients we need today so we can stay OP tomorrow. NO

That said, yesterday was a very hard day. Too much emotional stuff and too many unknowns. I didn't resort to eating donuts (I made a WW gingerbread cake instead) *credit* but 2 meals out with mom stressed the food plan. *credit* for ordering oatmeal at breakfast, riding my bike to the FREE BBQ armed with my own plate and utensils(no plastic trash), asking for a 1/2 serving of pulled pork-no bun , picking one cookie and choosing water instead of soda.

gardenerjoy, congratulations on persisting to your goal weight! You are such an inspiration to me and your insights on BDS are so valuable. I look forward to "goal" but am celebrating at 190 every day, as well.

BillBlueEyes, *credit* for OP eating and for taking steps to make sure your camping experience is enjoyable. BTW-I love not having to wear that winter coat, too.

onebyone, I hope you are enjoying your visit to Ottawa!

Silverbirch, your advice for dishes applies in many other areas. I am using your 15 minute technique on a project upstairs. I spent 5 minutes putting a few more things away in an upstairs room which got totally "gutted" on Friday morning. I will do some more tomorrow morning.

CeeJay, I have missed you this week and was glad to see you. Glad you hear you planned ahead for a healthy weekend after some stressful times.

pamatga, Great news on your blood glucose! *CREDIT**CREDIT* *CREDIT* THKS for the reference to the Pink book! I have marked the pages. I LOVED your technique of keeping one eye closed when getting up in the middle of the night! I will try! I never thought I'd lean vegetarian but am sure happy now that I'm in that space.

Susan(wife2abadge), yay for reading even when you've been so busy! Yay for spontaneous exercise, too!

I do have a NSV to share! Many of you know I love riding my bike. I've logged 300 miles since Nov. 2009 when I got my new bike. When I started in 2006 I could barely ride around the block. I've watched with envy at those who could stand up and pedal....I have kept trying and just couldn't....well last week I tried again and IT WORKED. Like BBE with heavier weights, I just keep trying. I'm not sure what has changed but it feels good. I can't do it for more than a block but some new muscles have sure been used! *credit* for persistance.

06-05-2011, 12:26 PM
Good Morning Everyone,
Sorry I have been away for a few days. Have alot of posts to read and catch up on. I have been sorting through my thoughts on this weight loss journey. Reading my Beck Diet book too.

I have told myself I need to come to a decision today whether I should choose a second choice for a diet or stay with the BLC I have been doing for a long time. It is not that I don't think BLC would work for me but I am giving some serious thought to a little change.

I know Best Life has a diabetic diet and they are having a special right now or maybe learning the Weight Watcher's new point system. Been hearing alot about that new diet. The thing is whatever I choose it is all about doing the workouts and following the diet carefully. Time to stop dwelling on the week that didn't bring a big loss. There are reasons for that but not quite sure what they were at the moment. I just need to move on.

Been weighing myself again and the scale is ever moving. Was going upwards and then suddenly has dropped a couple pounds. Strange. My calories were higher too. I was in rebellion mode a bit. I have decided that I am going to do a vegetarian meal twice a week. I don't eat alot of meat anyways. Good to explore some different things.

Well, I will be back later in the day. I am working on my new raised garden. I planted all my pepper plants last night and am off to try to finish planting everything today. I am hoping the 10,000 bugs that were flying around my head are still sleeping. We'll see. Have a great day everyone.


06-05-2011, 04:41 PM
Hello coaches and comrades! I'm going to jump right back into the mix without trying to "get caught up", etc. I've been out of touch for a while, sticking to the basics of food planning, portioning, and exercise. As I've mentioned before, I have so many different Very Important Projects happening right now, and I can't give the same intense attention to them all at the same time. ::sigh:: So, in preparing for an intense week of dissertation writing, I'm spending today nesting, cooking, cleaning, and touching base with the Beck skills.

I spent this morning reading about plateaus and contemplating the rate at which I've been losing weight. I've decided that my 3-month hover around 170-175 weight range is the result of several things: 1) not being as militant about counting calories and portioning food, 2) intense work-outs 3-4 times a week, rather than 5-6 (which was how I was exercising when I began this journey), 3) shifting my work-out to more strength training (which the green book tells me might result in a weight stall in the beginning).

To combat the feelings generated around this plateau, I've done several things (most of them ideas from the green Beck book):

1) pulled my big-size jeans out of the pile of discarded clothes, to keep and try on when I feel down

2) set the goal of working out at least five days+ a week, continuing with the strength training and varying my work out

3) today, and maybe for the rest of the week, I'm going to be rigorous about measuring my food and writing down ALL calories so I can get as accurate a sense as possible of my intake (especially those extra calories that I've been reluctant to let go of and yet add up fast)

4) if time: graph my weight loss since beginning this journey, so that I can SEE the gradual decrease even in the face of plateaus and stalls, etc. Visuals work really well for me.

Sending much positive energy to all of you, and hellos to the new folks.

06-05-2011, 05:53 PM
Thanks, everyone, for the kudos and congratulations. It does feel good that I set a goal and met it.

Day 42. Practice, Practice, Practice
Hey! I finally made it all the way through the pink book. The green book was what I started with, but it's taken several tries to get through the pink book. The persistence is worth it: there's some really helpful material in the last 17 days.

MaryContrary: glad to see you here and still writing as well as still working on the Beck skills.

GardeningDeb: I used four different diets as I went along. Learning a new plan kept me amused so that I stuck with the process as a whole even though I changed the details.

Lexxiss: Love your NSV of a new biking technique. Hugs for the upcoming stressful week and kudos for identifying the problems and dealing with them as much as possible ahead of time.

BillBlueEyes: I like the couch with a sell-by date. Maybe all of our posessions should come with a plan for getting rid of them.

06-06-2011, 06:07 AM
Diet Coaches/Buddies - A crowded day, not so good an eating day because of five events with food. Don't think I've ever faced so many different eating situations in one day. I was restrained over all, but not so much in a couple of places. Ouch.

Walked a bit to do some chores, CREDIT moi. The sun was out for a nifty day to be out doors.

Joy (gardenerjoy) - I agree, there's good stuff at the end of the pink book. Love your notion that all our stuff should have discard-by dates - just like food does.

Debbie (Lexxiss) - That bicycling NSV is super; Kudos for the perseverance. Sending supportive thoughts as you face "emotional dynamite."

MaryContrary - Can't do better than "sticking to the basics of food planning, portioning, and exercise." Super strategy of getting a boost from your old big-size jeans.

GardeningDeb - Yep, focusing on the weeks in front of you is the way to go. So great to have all your peppers planted so you can already relish the thought of the harvest.

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:

It isn't fair. Other people eat whatever they want.In reality, most people restrict their eating to some degree. I continually restrict my eating because I prefer being thinner. I follow the eating program in this book. I usually skip hors d'oeuvres and dessert. I purposely select foods that are low in calories and high in nutrition. At most, I allow myself one treat a day. I do all this, even though I would rather eat chocolate all day.

Judith S. Beck, Ph.D, The Complete Beck Diet for Life (Green book), pg 46.

06-06-2011, 09:49 AM
Hi Coaches!

Dday here! Let the painting begin! Food was OP yesterday...brunch enjoyed with restraint. Exercise didn't pop into the picture but I'll make up for it today. *credit* for persisting in menu planning and a week of meals posted on the fridge.

BillBlueEyes, *credit* for remaining restrained over all at your numerous food events. Yep, I notice even my poor eating days are so improved from the "old days".

GardeningDeb, I had never had a second plan, but chose calorie counting. It has been a very helpful tool as I now often combine the two. South Beach Diet says that a dieter doesn't need to track. I've learned through BDS that tracking really helps. Yay for reading your book and sorting through your thoughts regarding weight loss.

MaryContrary, nice to see you! What a transformation in thought processes as you keep the big jeans as a reminder of how far you've come. It used to be that we seemed to keep them just in case we regained our weight. *credit* for making your food and exercise a priority as you face a busy time in your life.

gardenerjoy, I just think it's so cool that you reached your goal weight as you persisted through each and every day in the Pink book.

06-06-2011, 11:13 AM
GM/GD Beck coaches/friends:

Yesterday was my DH's birthday. We have a "tradition" of expanding celebrating birthdays the whole weekend. That includes favorite programs or movies, favorite activities, favorite meals and/or restaurants, etc. He wanted to watch "It's A Wonderful Life"; one of his favorite movies. Yes, it was 97 degrees outside! In lieu of a cake, he wanted his "usual" 6 pack of Kit Kat bars. Anyway, seeing all the heavy snowfall in the movie was nice. That is such a pretty noctural scene up North. We've come close this past January.

On Saturday, we visited our garden. OMG! The sweet potatoes have 18" vines that grew within 4 days of super hot weather. So, now we are off to Lowe's to find some fencing to let those vines crawl up rather than out. We did some temporary restaking until we find the kind of fencing I know I want. Everything has literally tripled in size in less than a week. We'll return today and get that put in place. The tomato plants have that "tomato is on its way" smell.

As I am going through these diabetic cookbooks, I jot down the "pantry stock items" I will need so I can really "let loose" and cook/bake up a storm. So, I thought I was going to get them all in one grocery trip BUT what stopped me was my right knee and hip were hurting so bad that I was literally dragging it half way through the store. I aborted my "mission" and told DH I needed to sit down quick and do the rest "later". I began doing the "treat yourself" therapies that this author recommends for pain free knees on Saturday. The pain went away within 15-20 minutes but it really startled me. It seemed to come on so suddently. THEN, this morning I did my second round (some of the exercises I can only do every other day) and now my knees hurt again. :?: I am not sure what to make of this. I'm not stopping but I hope this is just temporary.

Drum roll, friends! Three nights in a row of 7-8 hours sleep.

Did my weights and above exercises right after breakfast this a.m. I'm psyched to get hopping on today's "errands".

Surprisingly, my food plan is continuing to evolve into less meat into some of the soy products that are out there on the market. I have tried many of them in the past especially when my DS comes to visit since he has been a vegetarian for 18 years but now they just seem to taste right for me. I just going to let my body direct me in this since it seems to be seeking out a healthier path all the time. More and more the old way of eating isn't as appealing to my appetite. As God is my witness but, hey, who knew??

Major, major :congrat: gardenerjoy, on reaching your goal weight. :p I'm envious but "in a good way!" We all know here just how much that means to you because we know how much it would mean to us. :hug:

Well, marycontrary, I don't think I could view bigger jeans in such a positive light but if it works for you, go for it! After all, this is about getting into the "zone" mentally so if you can slew your weight issue dragons by making it a house pet, you got my vote! As I have been moving down the scale, either in size or pounds, my "big stuff" has been going to Goodwill. Recently, I bought some new work out clothes. I want to look pretty when I am sweating!

Green book is on its way this week, says the book vendor, and now I am wondering when I'll get the heart rate monitor. Plan is falling into place.

Gardeningdeb my food plan is Biggest Loser. I use their food log and I do check their suggested meal plans. Again, after 16 years with OA, it is hard for me to snack so much. I am used to eating my meal and then be done with eating for the next one. However, science has proven eating more frequent and smaller meals revs up your metabolism and keeps your blood sugar level. (sigh) Hard to change horses in mid-stream.

I didn't know they had a separate book out that goes more into detail how to work that. I might hunt that out on They call it 4-3-2-1 in the Fitness book. fruits n vegetables on the bottom of the pyramid, grains next, meats next and then fats on top. I just do not know how those heavy people on the show can work out as hard as they do with such little food. Now, that is where I probably need to work on next as a sabotaging thought: feeling that since I am working out so hard, I need to eat to match it. Anyone else had that thought?

Well, off to do my errands, spontaneous movement! Take care.:hug:

06-06-2011, 11:55 PM
Hello my Beck friends:

Starting to get back in the swing of things:

Credits for today:

took lunch to work
ate healthy breakfast, lunch and dinner and snacks
checked in with my coaches
planned tomorrow and made a lunch
did my resistance band exercises for arms and shoulders

Have a good day tomorrow!!!


06-07-2011, 07:14 AM
Diet Coaches/Buddies - Only OK with food - good enough for an occasional day. I am restricting what I eat, just need to get my act together to restrict it a tad more.

Gym, CREDIT moi, was my standard gym. I had made my right arm sore over the weekend and was worried that I wouldn't be able to lift. Thankfully, it was a different muscle, so life went on.

CeeJay - Yay for a good day with Kudos for tomorrow's plan in place with lunch made.

Debbie (Lexxiss) - There's no greater bang for the buck than that first coat of exterior paint on a house that needs it.

pamatga - Love the thought of watching "It's A Wonderful Life" when it's stinking hot outside. Yep, I've had the thought that I deserved more food because I'd done some exercise. It's a sneaky pitfall to do 300 calories of exercise followed by a 500 calorie recovery snack.

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:

It isn't fair. Other people eat whatever they want.
If you compare yourself with people who eat more than you do, you will feel continually resentful and deprived. You will experience a sense of unfairness that will sap your motivation. Instead, you need to compare yourself with people who are successfully dieting and maintaining. You can be sure they are restricting their eating, too.

Judith S. Beck, Ph.D, The Complete Beck Diet for Life (Green book), pg 46.

06-07-2011, 10:24 AM
Hi Coaches!

Food OP yesterday :cp: Planned exercise was scraping and painting. Spontaneous exercise was a hop on the bike to the library (2 blocks) which turned into a leisurely ride up and down the streets in our small town (3 blocks wide, 3 miles long). It's lilac time and the afternoon was warm. The scent just filled every breath of air I could find. I felt gratitude for the opportunity and gave myself kudos for having the mindfulness to "just do it". This morning I used the 15 minute plan to plow through a dining room bureau which was a catch all. It's now sorted, organized, relocated or pitched.

BillBlueEyes, sending you supportive thoughts as you had an "only OK" day with food. I'm with 'ya as I continue to shift from restricting to "restricting a tad more."

pamatga, yay for 3 consecutive nights of sleep! *credit* for a "plan that is falling into place."

CeeJay, yay for getting back into the swing of things.

06-07-2011, 03:04 PM
pamatga, that sounds like a wonderful birthday tradition. I try to cook breakfast in bed for my kids on their birthdays, and we celebrate "half birthdays" with a treasure hunt.

I'd just skip over the soy meat replacements and go straight to vegan and vegetarian cookbooks. The library probably has tons and there are many that are "easy" or "easy and low calorie" type cookbooks. Tofu and beans can be made into a zillion wonderful delicious recipes, but a soy "hamburger" will never taste like a hamburger to you. I do use those products in small amounts, though. I have a good cassoulet recipe that uses 2 soy sausages, for example. But processed soy isn't all that good for you.

06-07-2011, 07:17 PM
Ladies and Gentleman,

Checkin. I am at the County Library. My computer is on life support. No decision whether to pull the plug. Second Day OP - up-ping the juice and sticking to goal of 210 mins of exercise a week. I have relooked at The Zone. Much that is not Zone had crept into my diet. I realize when I stick strictly to the program I am just not hungry.
Happy to be on summer vaca and excited about Goddard in three weeks although that nasty little voice which says "You can't do this." needs to be quieted.
More tomorrow. Best to all.

06-08-2011, 06:31 AM
Diet Coaches/Buddies - It was a good food day, CREDIT moi. Left over dahl (lentils) on the patio for dinner. No extraneous food offered so I didn't have to decline. Walked (CREDIT moi) to get broccoli for dinner and was absolutely shocked to find a small store selling it for $2.69 a pound - WOW! Found if for only $1.69 a pound elsewhere.

Debbie (Lexxiss) - Yay for the smell of lilacs in the air.

maryann - Ouch for a sickly computer. Don't you grad student types need a new quality laptop with a zillion bytes of RAM and a huge hard drive? Ambitious goal of 210 minutes of exercise a week - Kudos for making that commitment.

Susan (wife2abadge) - Love the "half birthdays" celebration. The first time I did that with one of my kids, I bought a half cake and had the inscription on top written as if it had been cut in half, including only the first half of their name. They loved it.

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:

It isn't fair. Other people eat whatever they want.
Please make the following Response Card to address this issue.When dieting seems unfair, remind myself that
I'm not alone. This is how all successful dieters and
maintainers eat. I have a choice. I can let a sense
of unfairness overwhelm me, cheat on my diet,
and gain weight. Or I can accept that this is what I
have to do if I want all of the benefits of permanent
weight loss.

Judith S. Beck, Ph.D, The Complete Beck Diet for Life (Green book), pg 46.

06-08-2011, 07:38 AM
Hi Coaches!

Yesterday was a successful Beck day. I need to remember how effective it is for me to have my weekly meals all planned. Despite a time crunch I pedaled my bike through the lilac laced streets to the PO. *credit* It's the only exercise I got. Painting, Beck style, today. Yay!

BillBlueEyes, dahl on the patio sounds just perfect!

maryann, great that you revisited your Zone foods. It's so much easier when you aren't feeling that physical hunger.

Susan(wife2abadge), I've been checking out lots of library books as we have transitioned to vegetarian fare.

06-08-2011, 10:32 AM
GM and GD fellow Beckies!

Credit for: sleeping multiple nights in a row, bed by 10 p.m. and up between 5 a.m.-7 a.m. I can not tell you how the world looks so differently when I am well-rested. I swear I could solve world unrest, climb Mt. Everest and tackle whatever is across my desk!!

Credit for: doing my self-treatment knee exercises first thing in the morning. Also, working on core strength exercises.

Credit for: looking for ways to do "spontaneous movement" through out the day.

wife2abadge Thank you for the information about processed soy products. I don't automatically reach for packaged frozen foods in general and haven't any way but sometimes I just don't know where to start moving in this non-meat way. I am so new to all of this I am sure I am making some mistakes along the way. Do you have some suggestions on which cookbooks are best? I have a compilation one from "Vegetarian Times" for starters. I have also heard that fresh tofu is best. I have been afraid to cook with tofu because I really don't know where to start or how to substitute it. Any pointers?

maryann I have heard of the Zone but what is the plan exactly? I have found that when I eat really healthy which for me means staying totally away from junk food, sugar and most processed foods (anything in a box, wrapper, frozen or pre-made) I do not have much hunger at all. In fact, there are no body signals to tell me--"hey, time to eat there!" It is such a neat phenomena that it almost seems surreal.

BBE So how is renovation going for you? Remember, first it will look like a war zone before it looks like paradise. Enjoy your designated spots of tranquility.

Have you read the recent article in "Men's Health" regarding myths about weight lifting? I bought DH a b-day subscription last year, then renewed this year. I have resumed free weights on a more regular schedule so I read it. I wasn't doing any of the "myths" so I was glad about that.

I am finding that I have to contend with some joint irritation for the shoulders, elbows and wrists when doing my upper body but so far nothing that Icy Hot and some EX Tylenol can't handle. Again, starting back slow but consistent in all of these efforts.

Well, we put up some fencing in the garden. Man, it was hot out there but, at least, the sweating outside made up for the grilled chicken sandwich at Wendy's that had 1,110 mg sodium in (when I looked it up on their website, my jaw dropped). It was boneless chicken breast, grilled not fried. What the ???? Word to the wise: Wendy's (and I do love them for some of their choices they have now) are just head and shoulders above fellow compadres like McDee's when it comes to sodium. I'm not tasting it either and I don't add salt at home--where are they hiding it?

BBE about high cost of produce. Yes, again, those o' advertising sharks circling the consumer in the marketplace. They would try to sell us dog doo if it was deemed "desirable" by the consumer and jackup the price besides. As soon as the sharks get wind of the scent, they figure out a way to package it, price it and put it out there for us to consume. Gosh, I wish I could be less cynical but I have just seen too much. The o' flower child in me says there's got to be a gentler, better way. I'm seeking......

P.S. I bought some sugar snap peas and when I looked on the package, it said Made In Guatamala plus it was close to $6.00 for a small package of fresh peas. I turned to my DH and said "So, why can't we make these in U.S.?" So, Pam took the matter in her own hands, and mine are doing quite well in my garden. I guess, if you want 'em you gotta grow 'em yourself! No, the green market did not have enough to say "grace" over. When I want my vegetables, I want more than a token lettuce leaf.:D

P.S. :bday2you: gardeningdeb. Hope it is a good one!

06-08-2011, 11:55 AM
We're picking up our first CSA box of the year this afternoon! I'm excited.

WI: -0.3kgs (new low), Exercise: +75 180/1300 minutes for June, Food: 80%op, Read my Advantages and Responses: yes

pamatga: here is my go-to recipe for soy: tempeh sausage crumbles ( I'm usually making it in a hurry so I use garlic powder instead of minced and skip the lemon juice. I like it spooned over a baked potato or brown rice or alongside toast. I love the spices! I realized that I really eat sausage for the spices, not the meat. I've even had it on top of salad when I didn't have a carb serving to spare and it was good like that, too.
I got the recipe from one of Isa Chandra Moskowitz books from the library.

Lexxiss: yay for a successful Beck day and lilac-scented bike rides!

BillBlueEyes: yay for a good food day!

maryann: hope you get your computer problems sorted out.

wife2abadge: love your half birthday idea

06-08-2011, 12:21 PM
cookbooks I love:
The Happy Herbivore by ---- someone whose name escapes me
Vegetarian Times Fast & Easy
Appetite for Reduction by Moskowitz (also her Vegan Brunch)
Get Healthy Go Vegan by Barnard
many cookbooks by Robin Robertson

Tofu can be baked in a lot of different ways and recipe books are the best way to find good options. The one thing no one told me when I started using it was that you have to press it before you do anything with it. Drain the liquid, put it on a bunch of paper towels or a clean, lint-free kitchen towel, put more towels on top, and put something heavy (like a glass dish or a heavy skillet) on top of it for 20 min or so. That presses out the extra liquid and gives it a better texture. Otherwise it can be terribly watery in recipes. I have a manicotti recipe that uses silken tofu (no pressing needed in that case) instead of ricotta cheese and my family didn't know the difference.

I've tried a few tempeh recipes and just can't develop a taste for it. I had a tempeh sandwich in a restaurant and loved it, but when I've baked it myself or used it in recipes, I have to force myself to eat it. So we eat a lot of bean recipes.

06-09-2011, 06:17 AM
Diet Coaches/Buddies - A simple eating day; CREDIT moi. It's easy when all food for the day comes from my kitchen. I passed Trader Joe's on my walk and thought of going in, then thought that I didn't really want the sample of whatever, and went on my way; special CREDIT moi for that one as well as for being the day I tick my monthly maintenance counter.

Gym'ed as usual, CREDIT moi. My heavier dumbbells are still enough of a challenge that I'm not sure each session if I'll make it.

Joy (gardenerjoy) - First CSA box is exciting. Congrats, again, on another new low.

Debbie (Lexxiss) - Yay for "lilac laced streets" and weekly planned meals.

pamatga - Yep, Kudos for doing your knee exercises to increase that mobility. [Renovation continues with the bathroom removed - gone. No going back. Our sugar snaps are growing in our little garden patch, but the birds are eating the vines; not sure if we'll have a crop.]

Susan (wife2abadge) - I've also had tempeh at a vegan restaurant that was killer good - and my own is barely passable. DW only makes one recipe with tofu; gotta remember to have more of that.

Readers - chapter 3
Get Ready to Lose*************
Now, with your supplies and Response Cards in hand, you're ready for Stage 1. You're ready to learn the step-by-step skills that will help you stick to the Think Thin Eating plan - for life. Research from Boston College shows that the people who are the most successful at making any major life change - quitting smoking, giving up alcohol, losing weight - generally start with one small step. The confidence the gain from successfully taking that first step leads to the next step ... and the next ... and the next.

Judith S. Beck, Ph.D, The Complete Beck Diet for Life (Green book), pg 46.

06-09-2011, 09:59 AM
Hi Coaches!

I did well yesterday until evening when I had an unplanned snack. Nothing bad...just unplanned. I was feeling bad because I haven't been counting calories but remembered that counting calories is my secondary plan and that SBD doesn't require me to count when I am mindful of my portions. I have been measuring my grains/proteins and decided I am OK with that when life is just so busy. Successful dieting while busy and stressed is not about "feeling bad". It is a sabotaging thought for me. Got on my bike and took a favorite puzzle to the puzzle table at the local library. Result….enjoyable diversion technique which puts me 3 blocks from my refrigerator.

BillBlueEyes, yay for a simple eating day on the day you tick your monthly maintenance counter!

Pam(pamatga), yay for a world that looks so much different when you're rested! Good for you working on your exercise and finding ways to do spontaneous movement.

gardenerjoy, yay for CSA!

Susan(wife2abadge), thx for recipe and cookbook suggestions!

06-09-2011, 12:34 PM
Did well at a function last night -- helps that they served a main dish salad and brownies (DH and I split a brownie). I switched to water after one beer.

Our CSA box had a remarkable variety for so early in the season. Garlic scapes were the most unusual (the shoot of the garlic plant, looks kind of like chives, tastes more like garlic). I was actually most excited about the half a cabbage -- cole slaw!

WI: +0.35kgs, Exercise: +15 195/1300 minutes for June, Food: 75%op, Read my Advantages and Responses: yes

Lexxiss: I definitely think that a plan that offers control without the details of calorie counting is the way to go during busy times. Good for you for finding your way back to that. Love your enjoyable distraction.

BillBlueEyes: yay for skipping Trader Joe's and another month of maintenance.

wife2abadge: thanks for the great list of cookbooks

06-09-2011, 08:26 PM
Hello Coaches!
Typing this on my newly refurb-ed computer. It is working nicely. Op for Day Three (minus a few too many licks from the carrot cake batter) I was a little put out this morning I hadn't lost anything but I know if I stick to the plan it all comes around. I have working through my first book assignments for grad school - Frankenstein (extremely interesting - not at all a horror book. Much more a comment on the nature of man.); To kill a Mockingbird (re read) and Elizabeth Costello by a nobel prize winner I have never heard of. So far grad school is doing what I hoped - forcing me to start thinking in new ways or old ways I have been to lazy to rediscover.
Interesting topics with Lexxiss on vegetarianism. I have been thinking of adding even more vegis to our life but will never totally give up meat because of hubby.
wife2abadge:Thanks for tofu info. I am going to star adding it to smoothies and see what happens.
BBE: The world and the cosmos has been speaking "lentils" to me. You must be the fourth reference I have heard recently. I am going to look up some recipes.
Gardenerjoy: I love the idea of a box of veggies I "have to " deal with . It helps me get creative.
Pamatga: The zone simply says that whenever you eat something the carbs, fat and protein must be proportional in order to keep blood sugar levels even and reduce inflammation. Protein is 7 g, carb 9, fat 2.5. it is the only food plan that has ever worked for me.

06-10-2011, 12:45 AM
Hello Everyone,
I am not sure what I am doing wrong but I somehow message my post when I try to post it. I won't retype tonight but will try again in the morning.

For Today: I skipped the ice cream party after my gd's graduation. Believe me I was eyeing the whipped cream and fixings but said, no thank you and retreated for home.

Thank you for the birthday wish Pamatga. You are doing fabulous on your program. Glad you are sleeping better too.

BillBlueEyes, Great job steering away from the supermarket snacks. Sometimes I have to race down to a "safe aisle" before I continue on with my shopping.

Be back in the morning. Going to give this one more try tonight.


06-10-2011, 06:20 AM
Diet Coaches/Buddies - Got stuck going into an evening meeting where I expected some healthy food to be available for dinner and only found 2 brownies and two pieces of dark chocolate. I gobbled them all and called it dinner. Ouch - not a wise approach to sane eating. My thinking was that I was better off with a sugar hit than to sit for two hours grousing about lack of anything to eat. CREDIT moi for not eating the other two brownies - he said defensively, LOL.

Joy (gardenerjoy) - Kudos for splitting a brownie (from the guy who just ate two, LOL) - that's keeping your head. Can't wait to hear what you do with those garlic scapes.

Debbie (Lexxiss) - Wonderful strategy for using the library as a comfortable spot far from your fridge.

maryann - It's neat that To Kill a Mockingbird is assigned to High School students as well as grad students. Now I gotta go read Frankenstein.

GardeningDeb - Kudos for skipping that ice cream - I'm right now in need of reading about sane eating. Ouch for the lost post - BTDT. I've learned to save a copy of my post in a wordpad document before I hit [Submit Reply].

Readers - chapter 3
Get Ready to Lose
Why Other Eating Plans Don't Work
Most eating plans have one or more of the following characteristics. No wonder dieters aren't successful in either losing weight or in keeping it off!

Calorie counts are too low. We have found that most dieters can't sustain an eating plan with fewer than 1,600 calories, day in and day out. They may be able to eat 1,000 or 1,200 calories for a few days, weeks, even months, but they gradually (usually without realizing it) drift up to eating at least 1,600 calories. Or they go above their low calorie count one day, get hopeless or frustrated, and eat hundreds or thousands of extra calories. Then it is very difficult for them to get back on track, and sometimes they eat out of control for days, weeks, or months. There is no point in eating a very restrictive level of calories if you are highly likely to start eating ore - you will just gain back weight.
. . .

Judith S. Beck, Ph.D, The Complete Beck Diet for Life (Green book), pg 47.

06-10-2011, 08:52 AM
Hi Coaches!

Another healthy day...I am always grateful. Resistance muscle strong. Planned movement; I got 5 miles in on the bike riding around a lake in Denver. 2 garter snakes, lots of birds and one turtle...lots of people out with one thing in common...being outside getting some exercise. It felt good to be among likeminded folks. Food OP. A stop at Whole Foods netted canteloupe and blueberries which are making a perfect dessert while watching NBA finals. Weight holds steady. *credit* for all.

BillBlueEyes, ouch for a brownie/dark chocolate dinner. *credit* for calling it dinner and not just the If I am having that kind of dinner, I do try to enjoy it...acknowledging it is tasty but not my norm.

gardenerjoy, yay for splitting a brownie and enjoying one beer. That's thinking like a thin person!

maryann, lentils are wonderful, in my opinion. of our staples here. Glad you're enjoying your first book assignments. Yay for continuing OP days!

GardeningDeb, yay for resisting the ice cream party especially after eyeing the toppings. I, too, enjoy the safe aisles of the grocery store.

06-10-2011, 09:32 AM
Hi Coaches

I got back from my trip to Ottawa on Tuesday. I came home broke and that makes us broke, again, until payday next week. Gee. I forgot i was supposed to save some of that $ Dh gave me to take on my ttrip. I had a very challenging visit wiht my mom and with everyone. For whatever reason, probably cause I am born optimist, I thought I wouldn't have that "being pulled in evry direction" feeling when I went back to visit. Well, no such luck. too many people to see; too many plces to go; not enough time.

I stayed at my brother's one night. Then stayed at my mom's the next two. My mother has decided her cat Max doesn't like the red or the green bits in his cat food so she goes through this ritual of sorting his food. She will do it a good hour or so. She reaches into the dry cat food bag and pulls out a handful onto a plate for the kitty and then dumps the plate on the table and then separates the coloured bits out then she pours them back into the bag. The kitty is quite thin, but has always been thin, but I am a little worried. I now know not to get colourful cat food. For those who don't know, my mom has alzheimer's so her behaviour shifts around. She is fairly stable though so that's a blessing.

Foodwise I ate whateve was thrown at me. But then I came home and am OP. I am formulating a foodpland now which I am following as best I can until we can do some groceries on payday.

I am off to spend the day in the ceramic studio. It's great as I went to the pottery supply store in Ottawa and used my gift certificate from my Best in Show win at the xmas sale at the school of art last November to buy most of my basic tools and some indulgences! y new studio doesn't supply tools like my old one did so I didn't even have any basic ones to work with... but now I do. While in town I saw my Big Print on the wall of the city hall gallery. I took myh mom and two visitors were there and they crowded around me as if I was famous. Excited to meet "the artist" i tld them my sad tale of missing the opening due to my bad going out and one of them asked me to tell them what I would have told everyone had I been at the opening. So I got to talk about my artwork and that re-connected me to it in a big way. I really felt fortunate.

Better go.

Bye for now coaches...

06-10-2011, 11:27 AM
I'm playing with Evernote to organize my life. Hope it works. Because I really need something along these lines to move to the next phase of my life, maintaining weight loss while doing something creative and productive.

WI: -0.1kgs, Exercise: +65 260/1300 minutes for June, Food: 70%op, Read my Advantages and Responses: yes

maryann: yes, the box of veggies has really helped my cooking skills! Cool that you have a great reason to read great books.

GardeningDeb: glad you managed a post. I always type mine up in a different program -- mostly so that I can have the 3FC screen and the note screen open at the same time. But it also means I have a copy of the loading part goes wrong.

BillBlueEyes: ouch for the unmet expectation of an evening meeting offering healthy food. That's certainly what should have happened! But I'm glad to know that a maintainer can find some way to cope with even that situation. Calling it dinner was a good response to a bad situation.

Lexxiss: Your bike ride sounds lovely!

onebyone: so great to see you here -- I missed you. And I'm so grateful to the person who asked you to say what you would have said at the art opening. What a wonderful gift!

06-10-2011, 12:34 PM
Good Morning Coaches:
Whoooo - Doggie! I love summer. DS and I lounge around in the morning, read, eat a nice breakfast; he gets a dose of cartoons. The sun has finally come out in a big way. I read a whole book in one day and DS can spend extra time on piano and violin. The laundry is done and my toenails are painted. This afternoon we are off to the pool.This is living!
OP today. Frustration at the scale - up a pound even though I am eating well. Again, I know things will iron out.
BBE: Credit for choosing to eat rather than grouse. I am with you.Ours is a long race and that means we often make do - choosing the better option rather than bemoaning the absence of the best.
Lexxiss: I love that feeling of being in the middle of people exercising. That is why I like class at my exercise club, longs walks, etc...
GardenerDeb: Credit for snubbing the ice cream party.
onebyone: what a comfort it must be to have an artistic talent. I can tell by your writing that it makes you happy.
gardenerjoy: Now I have to Google Evernote.

06-10-2011, 02:18 PM
I did it. I pushed through, I didn't give up, I brainstormed how to move through this plateau, and I did what so many of you have spoken of before: on Sunday I weighed in at 176 (because of salt intake the previous day). On Monday, I weighed in a 169 on the nose. It's been within that range all week. :carrot:

Despite the joys of this break-through, yesterday was my one-day-a-month hormone festival of eating. Too much salt resulted in a gain, but I have the tools to get back on track.

In other news, we have a new kitten! She's a little five-week calico named Shady Lady. And we're fostering another from the feral bunch we rescued, the runt who was on death's door when we got her. So I feel exhausted from being the Mama Kitty all week.

* counting calories and writing them down (rather than relying on my phone)
* measuring out my portions
* no food three hours before bedtime
* last week: exercise five days
* this week: exercise yesterday despite an extremely heavy feeling
* coming here

Work on:
* emotional eating
* standing eating / sneak eating in kitchen

Thanks for all supportive comments! Sending the love and energy back!

06-11-2011, 07:38 AM
Diet Coaches/Buddies - Was good to have an on-plan eating day; CREDIT moi. Dinner on the patio with a Blue Jay taking a bath - noisily - right behind me. Yay for warm weather.

Gym'ed; CREDIT moi. Had the Sabotaging Thought that I wouldn't be able to do my regular routine because my neurons were feeling stressed. Then had the thought that I'd try anyway just to be sure. And did it all. It's not just about food where the brain looks for the easy way out.

onebyone - So neat that you got to see your Big Print - and to give your remarks to an appreciative audience. Yay for having your tools to start ceramics in the new place.

Joy (gardenerjoy) - Good luck with a life organizer. For me, a live personal assistant is the only thing that I think would work - that's my dream.

Debbie (Lexxiss) - Yay for biking among other outdoor people. Denver always comes out on top of the list of the most active cities.

MaryContrary - Congrats on that weight, with Kudos for your perseverance in staying the path. My take is that kitties are as ungrateful as teenagers, yet folks don't seem to mind. (Feel free to ignore comments from a dog person, LOL.)

maryann - Yay for some unstructured time for a kid. Yay for some unstructured time for an adult. Yep, summer is good.

Readers - chapter 3
Get Ready to Lose
Why Other Eating Plans Don't Work
Most eating plans have one or more of the following characteristics. No wonder dieters aren't successful in either losing weight or in keeping it off!
. . .
Nutritious foods, such as vegetables and whole grains, may be included, but the eating plan doesn't prescribe enough protein and healthy fats. Foods that contain protein and healthy fats help to minimize hunger. But if you spend too many calories on simple carbohydrates, you will get too hungry.
. . .

Judith S. Beck, Ph.D, The Complete Beck Diet for Life (Green book), pg 47.

06-11-2011, 11:20 AM
Thank you ladies for the input on taking the bridge to more vegetarian recipes. I have found that the several diabetic cookbooks I have do rely heavily on vegetables with low sodium/no sugar and controlled carbs per serving. I will definitely get some of those cookbooks. In the past year, I have begun a subscription to both "Cooking Light" and "Eating Well" monthly magazines. I usually don't do this but I felt they could be one other source of finding recipes to support my reformed way of eating. Last year, I subscribed to "Diabetic Forecast" magazine and I really liked their revised recipes for Thanksgiving. The stuffing recipe is a definite keeper.

Credit moi: I have been eating OP 90/10 since April 1st. Thanks for the clarification about The Zone. It makes sense. Balancing components of our food plan means balanced sugar levels and likewise hunger levels. I have found that managing carbs (which is the keystone for managing diabetes) does this. If I see I am unbalanced in my ratio, I grab a light (ie; low fat) stick of cheese. I am relying more and more on low fat dairy and starchy vegetables to satisfy my after meal "full feeling".

Credit moi: for over a week of rested sleep at night --not during the day. Have used this opportunity to do some early a.m. walking.

Credit moi: over a week of daily balanced workouts: free weights for upper body (still irritates shoulder joints), 4-20x(80 total) ab core exercises, TYOK knee program to eliminate knee pain (in 8 weeks).

I'm going to share some info from this book I'm following: "Treat Your Own Knees" by Jim Johnson P.T. (I will try to only share what I didn't know and what you may not know)

The knee has four functions:

The restorative program I am following deals with each of these components:

For your knees, one muscle,in terms of strength, is the most important: the quads. This is the steering wheel that drives your knee.

Did you know (I didn't) that the more flexible your knee is the faster you can walk? This is why the elderly seem to practically crawl when they walk. How to test your knee flexibility? Can you touch your butt with your heel?

Propriception (being able to balance on one leg) is very important for all vertical activities performed by knees. Practice standing on one leg with eyes opened and then closed. Why important to maintain? #1 reason why people fall(especially as they age) is they have poor propriception. At the Men's Health Expo, which my DH is at this a.m., this is something the dr. tests for. Believe it or not, he did not completely pass last year. I hope, that this year he will.

Endurance: start with walking, then go to using the bicycle and beyond.

Happy Knees will lead to Happy Feet.:dancer: which I am all for.

Today, we have to go and "treat" our tomato plants. Our Master Gardener, Daniel, sent out an e-mail with pixs showing that here in GA we have a 4" green worm who poops black grenades and eats tomato plants/fruit. Since we are organic we will not be spraying these "invaders". Daniel gave us two choices: manually extract w a tong (I will not touch these fellas) or spray our plants w a mixture of Ivory soap, vegetable oil and water which annoys them. Well, I figure since they will soon be annoying me, right back at 'em!

I told my DH, NOW I understand why organic costs more. It is more labor intensive. I feel like "Mama Kitty" to my plants. I am armed to defend them against any unwanted predators. Daniel did say we could "capture" these fellas (only time to find them is at dusk or dawn) and put them in a jar with holes and they will turn into moths. Naw! I'm saving my unused jars for painting. So, you will know what I will be doing tonight at dusk.

Take care all, and thanks for all the tips. :grouphug:

P.S. BBE congrats on yet another maintenance month. I had an original drumstick (DH brought home from choir practice) for breakfast and it held me until lunch where I was right back OP. I forgot how much full fat ice cream really does fill you up (and satisfy you)in a way that all the neutered food doesn't.

Sadie is going to have a baby brother, Jude Paul, this coming November. Her new word: "kitty".

06-11-2011, 12:01 PM
Good Morning Coaches:
Op today. Dropped 2 pounds in a day yesterday. I knew it was coming. I just had to be patient. I am now right on ticker. It feels good that I didn't give up and eat when the scale would not go my way. My focus is lots and lots of Veggies - regular form and juice. I had a nice dinner yesterday with hardboiled eggs - yolk hollowed out and filled with hummus. Tasty and filling. Big weekend - DS bday celebration in SF with cousin. Spontaneous exercise will be House of Air - a giant warehouse filled with trampolines and dodgeball courts.
BBE: We really don't have bluebirds here - we have the obnoxious cousin Starling Jays who scream loud enough to wake a crow.
Pamatga: interesting knee info. I take a Pilate's/yoga class and we balance on one leg lots.
Mary Contrary: Congrats on pushing through. I am in a similar space.

06-11-2011, 01:06 PM
Hi Coaches!

Another healthy day and another pound down. I'm really using my Beck skills to keep focused on my journey one day at a time. Our family projects are coming along pretty stress-free. (credit moi) I am being very careful not to step on toes. It's really been on my mind this week that my dieting and my life go smoother when I accept "life on life's terms." I can either wait for my life to get easier before I lose weight or I can persist amidst the chaos and enjoy success even if the other stuff never gets straightened out. *credit* today for finding one chocolate raisin on the counter and pitching it. I rode my bike to breakfast and back (4 miles) and will spend the rest of the day doing yardwork.

BillBlueEyes, a Blue Jay in my yard this interesting cross between beautiful and annoying. Yin and Yang all in one. Great that you resisted your sabotaging thought at the weight room.

maryann, kudos for persistence and patience while looking for scale movement. Great idea with the hard boiled eggs! I'm going to try that one, for sure! Enjoy SFO!

Pam(pamatga), thanks for the info about knees! It's really helpful and interesting, too!. *credit* for ongoing successes with dieting and exercise!

MaryContrary, *credit* for a great weigh in after persisting with your dieting skills. Welcome to the new kitty!

gardenerjoy, is Evernote similar to OneNote? I'm enjoying the organizational benefits of OneNote.

onebyone, great job getting back on track after your trip to Ottawa, especially with it's emotional ups and downs.

06-11-2011, 02:18 PM
I had a bit of a breakthrough last night, I think, on how I can effectively approach my writing. It's been a bit of a struggle figuring out what behavior, exactly, will get the results I want. With weight loss, it was a bit more straightforward. Although as I write that, I remember that I did struggle at the initial phase of figuring out exactly how to approach eating healthier and eating less in my kitchen with my abilities and my tastes. It's always going to take some thought and experimentation and re-thinking to figure out how to change in ways that work for me in my life.

WI: +0.55kgs, Exercise: +30 290/1300 minutes for June, Food: 90%op, Read my Advantages and Responses: yes

maryann: sounds like lovely summer days!

MaryContrary: yay for the whoosh! It happened to me several times on the way down and I still marvel that there are weights that my body gets stuck and other weights that it breezes past.

BillBlueEyes: good job for persisting at the gym in spite of stress

pamatga: my sweet gentle aunt used to hack her tomato worms in half with kitchen shears. Made me laugh. And made me tougher on the bugs in my garden. I won't use pesticides but manual lethal methods I am all for.

Lexxiss: Evernote is similar to OneNote, but with a web component, so I can do things with the same notes on my laptop and on my iPad and on any old computer at the library. There are differences, too, which I'm learning about. I suspect that the organization boost is coming from the newness of the program to me than from anything inherent in the software. But I don't really care if it works.

06-11-2011, 11:51 PM

I spent the whole day at the ceramic studio yesterday. I made three wall pieces and got to use most of the tools I bought with my gift certificate last week so I chose well. I didn't find myself wishing I had a certain tool as I seemed to really get what I really use. *credit for choosing well in the midst of great temptation!

I also made jar. (A jpg is attached. The paper is preventing the head from sticking to the body). I've never made a jar before. A cat body modeled around a balloon (always wanted to try this!) and then I gave it a head which is a lid. I woke up this morning knowing I made a few mistakes, mostly structural: neglected to reifnorce the bottom seam where the side and the bottom meet and didn't add a coil of clay at the top of the jar to reinforce the lip and also didn't add *something* to catch the lid inside the bottom of the jar. It's too late now so I'll see what I get knowing this.

I came home exhausted and slept over 10m hours last night.

I have two potlucks to go to. One tomorrow night at the community garden. and the other at the ceramic studio in conjunction wiht their annual meeting. I'm making oven potato chips for the potluck tomorrow as I have NOTHING else in the house. I'm serious. All the food will be gone by the time DH gets paid on Wed. I did get a bag of potatos and can make those and they are good so I am saved. Monday's potluck will be provided by my new friend who won't be able to make the meeting so I'll give her excuses and offer her food and it'll do double duty for me as well.

Food today was okay. I am craving everything under the sun. I got this weeks flyer's yesterday and will be planning our menu based on the sales and my foodplan. I'll get at that tomorrow.

I'll weigh in tomorrow on the wii.

Have a good evening coaches.

06-12-2011, 05:24 AM
Diet Coaches/Buddies - Eating was good enough for a day that included a trip to Home Depot to choose ceiling fans. I couldn't figure out how one makes the fan run in the opposite direction by reading the box or looking way up at the ones on display. When I finally found a clerk, he assured me that one removes the blades and turns them over. Arrrrrrrrggh. That simply isn't true. So, he reluctantly opened a box and found the directions which showed the separate little switch atop the fan. That's all I needed to know. Then he re-sealed the box, "so customers will know it's factory fresh." TMI for me.

Little exercise other than helping a contractor crack open the concrete basement floor to install a toilet line. And walking what seemed like miles from one end of Home Depot to the other. Ouch.

onebyone - That cat's got attitude! Hope it's structurally sound enough to take to your first market in Toronto - it'll sell first thing.

Joy (gardenerjoy) - If you've found the antidote to writer's block - or even writer's ennui - would seem you've found the Holy Grail. Congrats for making that step.

Debbie (Lexxiss) - Just amazing that you can pull off family projects "stress free" - obviously you're doing something right.

maryann - Kudos for your patience waiting for those two pounds to drop. [That Starling Jay is one good looking bird. I've never seen one; you won't get to see them in Vermont.]

pamatga - Yay for sleeping at night as well as for making it a goal to figure out how to get there. Thanks for using "proprioception" - sending me to Wiki to find out that it means, "The sense of the relative position of neighboring parts of the body." Think I'll get back to putting on and taking off my socks while standing. I've done that in the past and noted that my ability to do it improves rapidly.

Readers - chapter 3
Get Ready to Lose
Why Other Eating Plans Don't Work
Most eating plans have one or more of the following characteristics. No wonder dieters aren't successful in either losing weight or in keeping it off!
. . .
Some foods are completely off-limits. It is unreasonable to think that you won't be able to eat your favorite foods. You just need to learn how to eat them in reasonable portions. Eating plans that say, "You can't eat this ...," or "You can't eat that ...," invariably lead dieters to get off track when they inevitably return to the foods they love.

Judith S. Beck, Ph.D, The Complete Beck Diet for Life (Green book), pg 47.

06-12-2011, 10:42 AM
We are going on a tour of gardens in the St. Louis area today. Should be fun! It means lunch out in a restaurant that we won't determine until we're hungry, but I'll focus on veggies and small portion sizes. I'm bringing a cooler because we might stop at a cheese shop. It will also help if we end up with lunch leftovers.

WI:-0.25 kgs, Exercise: +60 350/1300 minutes for June, Food: 80%op, Read my Advantages and Responses: yes

onebyone: yay for the productive day at the studio! Love the cat! He looks so friendly.

BillBlueEyes: good for a good enough day with home improvements

06-12-2011, 11:48 AM
Hi Coaches!

Yesterday the stress finally reared it's head. DH left his lunch on the table and went upstairs to nap. I started unplanned snacking in response, but stopped. I used distraction techniques and went over to try and help a widowed friend get a TV hooked up. The remote was packed in a box so it didn't happen, but I was able to go home and have my planned dinner and move on. Exercise, OK, as planned.

BillBlueEyes, ouch for a weekend filled with project details. I hope you find a pleasant moment on your Sunday.

gardenerjoy, thanks for the Evernote info. Glad to hear you've had a "breakthrough" on how to effectively approach your writing! *credit* for a plan for lunch during the garden tour.

onebyone, what a cute cat! Just adorable! Sending you supportive thoughts as you head through the next few days before DH gets paid. *credit* for making your best choices in the mean time.

06-12-2011, 12:34 PM
Hi coaches

It seems I am pro-active in some areas and let other areas slide. I was feeling *embarrassed* at DH making such a big salary and yet we are so broke and in the last two months we have not been able to get me to the community garden because we can never come up with the yearly fee.

I got an email asking if I was going to the monthly potluck supper held at the garden with a walk about on the grounds afterwards. I figured I couldn't go as I hadn't paid my dues nor worked in the garden yet. I emailed back mentioning this and got a reply assuring me that payment plans can be made, reduced fees can be arranged and come out for Pete's sake.

So to bring to the potluck I am going to make homemade potato chips in the oven. Simple, tasty, and I have potatoes here. DH is invited too so we'll go there together.

That's the plan for the day. Until then I'm just hanging around, planning my food for the next week based on the flyers we got. It's all good.

Have a good Sunday.

06-13-2011, 06:00 AM
Diet Coaches/Buddies - Eating got diverted by a day too busy with things happening. I had forgotten that I had promised to participate in an evening meeting so I had some snacks there off plan. Ouch. I'm in the market for memory pills - to remind myself to look at the calendar where I've written down my commitments.

Nice walk, CREDIT moi, in the cool weather around here. There's still new stuff blooming - continues to be an exciting time of the year to just stare at everyone's gardens.

onebyone - It's not uncommon to suffer cash flow difficulties with the expenses of a big move and establishing a new life; I have a friend with a CEO salary who had to work through that pit. Kudos for making your way to the community garden pot luck so that you're part of that community.

Joy (gardenerjoy) - Yay for gawking at others' gardens just for the sheer joy of it.

Debbie (Lexxiss) - Yay for family; Ouch for family stress. Kudos for finding your path through it and moving on. Love the, "but stopped."

Readers - chapter 4
Stage 1
The Success Skills Plan

Okay, ready to roll up your sleeves? You have reached the part of the program that teaches you the skills you need to get ready for dieting. I can guarantee that either you have never learned all of these skills or you have never been able to consistently use them. That is a major reason you haven't yet been successful. These skills can help you overcome the obstacles that have plagued you in the past. By learning, practicing, and mastering the Success Skills, you will set the stage not only for weight loss, but also for keeping off excess weight permanently.

Judith S. Beck, Ph.D, The Complete Beck Diet for Life (Green book), pg 50.

06-13-2011, 08:01 AM
Hi Coaches!

Mom and I traveled West yesterday to our other home. I had a workshop to attend and thought it would be a good idea to check on our self watering garden. My planned food for the day wasn't feasible and the end result was a mixed bag of choices; most very good *credit* and a less than desired snackfest sitting in my quiet house as I felt overwhelmed by the things that need doing here and the lack of time to do them. We go back later this morning.

BillBlueEyes, I could use some memory pills, too....perhaps ones to remind me, "food doesn't fix_____________." I was glad to hear you enjoyed a nice walk in some cool weather.

onebyone, yay for address your feelings about the community garden and getting such an encouraging response.

It's darker on the West side of the Continental Divide. I'm going to use this dark time to plan my menus for the week. Then I'll go out and do what I can do before we leave this morning. It's all I can do.

ETA-I persisted and found my Green book over here! Under the bed on DH's side....I don't think he was reading I am glad that mystery is solved.

06-13-2011, 11:13 AM
We ended up at a tapas restaurant for lunch -- sharing two small plates of veggies and one small plate of tuna made a light lunch that fit easily in my plan, yay! Saw some beautiful gardens, too.

WI:+0.25 kgs, Exercise: +30 380/1300 minutes for June, Food: 70%op, Read my Advantages and Responses: yes

onebyone: I second BillBlueEyes observation that it is not at all unusual to go broke in the transition to a new place and/or new job. The only time in my life that I've ever borrowed money from friends was in those situations.

BillBlueEyes: I had to finally make an Evening Routine list that I do at bedtime. The first item is: Look at the calendar!

Lexxiss: congrats on finding the green book! And on making mostly very good choices in your Plan B.

06-13-2011, 02:00 PM
Muscle because I managed to unclog the vaccuum cleaner *before* my coffee! Muscle because I am going to be exercising my resistance one!

Muscle because I am going to power through emotions and get some serious work done on my dissertation this week. My objective is to complete this chapter before I go out of town at the beginning of July. I WILL do it!

Muscle because that's a more positive word than "manic," which is how I felt all weekend. This is another objective for the week: think in more positive terms (literally, language, because I am such a wordsmith).

Final weekly goal: break projects into more manageable chunks.

Objectives for the week:

* Dissertation: 3 pages / day, M-F; revamp diss objectives
* Mind: change words into more positive ones
* Eating: continue calorie counting and portioning
* Exercise: 5-6 days
* House: acccomplish one small objective a day (beyond normal house duties)


* Four intense workouts last week
* Portion control even when indulging
* Weighing in
* Coming here

Thanks to all for being here, and for your support.

06-13-2011, 02:11 PM
Good Morning Coaches:
SF was a blast. Credit for being one of the only two woman bouncing in the house of Air and playing Air Dodge ball. It was really a kick. Lunch at touristy Rainforest cafe and an afternoon at the Exploratorium and I was beat. Although not strictly OP credit for eating so my blood sugar kept stable (lots of protein with a few snacks). My big focus this week is, despite lots of traveling, REALLY staying OP. This will be tough because I always eat better at home. I know I have the skills, though, to do it. I think of my advantage card "It is better to stay OP during travel or it will taint the whole experience." This afternoon Truckee. End of the week - Half Moon Bay camping near SF and then off to Vermont mid week. Sometimes I feel like I live like a Kennedy! I am bring my scale with me everywhere. I will weigh everyday. I have an exercise plan and will write down my meals.
Lexxiss: Credit for helping your neighbor. I always find service work helps me more than anyone else.
BBE: Hate the Big Box Stores. I long for mom and pop stores to come back and with them counter help that actually KNOWS something.
gardenerjoy: I am starting to plan my writing strategy as well. It feels daunting but, as you said, I have learned discipline with eating. I can learn discipline elsewhere as well.
onebyone: creative solution with the potatoes.

06-14-2011, 12:49 AM
Hi Coaches

Went to the potters guild potluck and annual meeting tonight. The food was not very tempting *ahem* so I ate reasonably. *credit. They did mention a potluck one year that brought 24 desserts and one potato salad. Thankfully that was not this year--though I am sure it would have been much tastier (meow!)

ANYWAY... the meeting was weird. the minutes from last years annual meeting were read (?) and 5 directors were nominated and voted in and the 5 people have not decided what they are heading yet. Another (?) for that one. And not one of them wanted to be President. 3 of the 5 said "I'm not going to be president. Don't make me president."

What I left with was "oh it's the same old same old--you got the hobbyists and the serious artist types who are dedicated." And the power-trippers. We were to volunteer for something which was on the back of this sheet and I was looking for marketing or promotion and there was no place on the sheet for that. None. So they asked the current President who said "we've never had that before." Hello? Explains a lot.
So I may have made my own job.

Anyway weird meeting. Glad I am only there to use their under-used studio facilities. I broke my cat btw. Broke the feet, all four, the tail and a big crescent shaped chunk out of the head. I took a sponge and smoothed down the sharp edges and put it in to be fired anyway. It'll be a mixed media piece. I can replace those bits with something else after it's fired. It'll probably be better. I also had another piece crack; my fault completely and I broke my bird to bits the other day. So I am 50/50 for making things. I'm rusty.

That's it. Time for bed. G'night coaches.

06-14-2011, 07:24 AM
Diet Coaches/Buddies - Busy and tense day with contractors - as appropriate. I didn't kill the plumber, CREDIT moi. Used a Groupon for dinner at a sports bar. What was I thinking? I bought them because the web site listed entree's such as wild Alaskan salmon over salad. To get the food order up to the value of the Groupon we had to order more than entree's. So, ordered eggplant french fries that came with a killer good salsa. Not only was there a lot of batter on each one, there was a HUGE stack of them. Did I mention this was a sports bar? Every portion was HUGE. Or bigger. DW ate half of her lasagna and we'll split the other half for a dinner. Have I mentioned HUGE? Think I'll thy to use the other two that I have with another couple. I had forgotten about portion sizes at sports bars.

onebyone - That's kinda nice to attend a potluck where the food is "not very tempting." Ouch for your fragile cat with Kudos for already thinking of how to make a mixed media piece out of it.

Joy (gardenerjoy) - Kudos for an on-plan restaurant experience. [Yep, I gotta add "Look at the calendar!" to my routine somewhere.]

Debbie (Lexxiss) - LOL that your DH is a stealth reader of Beck's green book.

MaryContrary - Neat to choose the do-able: "accomplish one small objective a day (beyond normal house duties)." Yay for using your wordsmith skills to help boost the positive attitude.

maryann - The San Francisco Exploratorium is on my Bucket List - even if I don't have an age-appropriate kid with me, LOL. Great reminder for me, "It is better to stay OP during travel or it will taint the whole experience."

Readers - chapter 4
Stage 1
The Success Skills Plan

You will learn how to:
Skill 1: Motivate yourself daily (page 52).
Skill 2: Weight yourself daily (page 56).
Skill 3: Eat slowly, while sitting down, and enjoying every bite (page 61).
Skill 4: Give yourself credit (page 66).
Skill 5: Get moving (page 69).
Skill 6: Overcome hunger, craving, and emotional eating (page 72).
Skill 7: Plan and monitor your eating (page 89).
Skill 8: Follow your plan, no matter what (page 95).
Skill 9: Get back on track - right away (page 102).

Judith S. Beck, Ph.D, The Complete Beck Diet for Life (Green book), pg 50.

06-14-2011, 08:57 AM
Hi Coaches

Today's the day I plan my food for the week. We can finally go shopping tomorrow. I want to be ready so I don't go crazy and buy junk junk junk. I need a plan for my shopping.

I'm not sure what I am doing today. I feel like I should paint these paintings that I started and get them done. I could also use to open and put away a few more boxes. When you look into our place through the living room window it looks like a disaster. I think Im going to try to straighten up that "view" if I can. We need a major piece of cabinetry or something along this one section to make it function well and look right. Ah well. In good time eh coaches?

This list
Skill 1: Motivate yourself daily (page 52).
Skill 2: Weight yourself daily (page 56).
Skill 3: Eat slowly, while sitting down, and enjoying every bite (page 61).
Skill 4: Give yourself credit (page 66).
Skill 5: Get moving (page 69).
Skill 6: Overcome hunger, craving, and emotional eating (page 72).
Skill 7: Plan and monitor your eating (page 89).
Skill 8: Follow your plan, no matter what (page 95).
Skill 9: Get back on track - right away (page 102).
is fantastic. Talk about perfectly condensed plan of action. Thanks BBE for choosing it for today's quote.

06-14-2011, 10:28 AM
Hi Coaches!

I've been up since the wee hours getting things done so we could resume painting. The hitch; DH sprained his ankle and is not moving. I decided I'd better go anyway since we were planning on leaving here Sunday morning for a 2 week reprieve. Outside this AM tackling my least desired yard project I kept repeating, "Food does not fix overwhelmed." I took a short nap and awoke ready to roll and low and behold, it's raining. I am delighted! I will walk up anyway and see if I can do something then I'll focus on indoor projects today.
Yesterday food, OP, exercise planned and completed. Meals planned for today, exercise may be my recumbent bike.

BillBlueEyes, hmm….eggplant fries do not sound appealing, even with a killer salsa. Remind me not to hit the sports bars when I come to Boston.(Seriously, their menus are quite challenging) Instead, I'd like to visit your Indian restaurant. *credit* for not "killing the plumber"….and thanks for the great Skills List today.

onebyone, *credit* for planning your food today so you don't buy junk with those precious food $$.

maryann, loved the visual of you in the house of Air! *credit* for planning your food around stable blood sugar, even if a bit off plan. Great advantage card regarding traveling!

MaryContrary, I love how you organized your objectives for the week and for the use of the word muscle, as you power through your emotions and get some serious work done!

gardenerjoy, yay for a light lunch which fit easily into your plan AND beautiful gardens!

ETA-I knew the rain was too good to be true. I've got 70 minutes of scraping done already and I'm going to paint the little outhouse today. *credit* for picking something manageable and "just doing it".

06-14-2011, 12:16 PM
Busy day today. I'm planning two snacks instead of lunch because it looks like it's going to work better that way.

WI: +0.15kgs, Exercise: +50 430/1300 minutes for June, Food: 70%op, Read my Advantages and Responses: yes

06-14-2011, 05:14 PM
If you noticed, I have been posting every other day. I decided a short while ago that I needed to get away from the computer and "enrich my life" (Day 40) so I am working on my "to do" list with a vengeance so, until further notice, that is what I will be doing. However, I am reading all of your posts so I am current with what is happening on your end.

Last time I checked in, I was off to the garden. We get periodic e-mails from the Master Gardener, Daniel, who fills us in on safe ways to deal with insects of the "bad kind". Latest is to spread banana peels around the plants so aphids scram. I guess, they don't particularly like the color yellow. Added benefit, the peels decompose and add nutrients to the soil. Green tomatoes on vines, fence is up, sweet potatoe vines are tied up (gently) to the fencing, and flowers on cantalopes and strawberry plants. I am in awe of how all this happens!

**Good sleep continuing. I am making an concerted effort to be in bed by 10 p.m. I can record anything after that time so I can watch it "at any time".
** Continuing with TYOK exercises and stretches.
** Thanks for the cookbook tips. I went directly to

I am waiting for "Appetite for Reduction" by Moshowitz. Did you know that she is quite a prolific vegan cookbook author? Titles like "Vegan Cupcakes Take Over the World" and "Vegan Cookies Invade your Cookie Jar" are on my "to-get-next" list. I am intrigued. I once saw a cooking show where the baker made a vegan chocolate cake with chocolate frosting. A "self-professed meat eater" proclaimed it "delic" so I am open to the experience.

Green Beck Diet book arrived about a week ago. I leafed through it briefly. It is also on my "summer reading" list. From what I saw, I think I like the pink book more but again, I briefly leafed through it.

In the past few days, I have decided that I am going to pursue joining a lay contemplative religious order dedicated to a life of prayer, Third Order of Lay Carmelites, which is what my DH has been a professed member for the past ten years. He gave me some formation books to read, including the lives of some Saints associated with the Carmelites; St. Teresa of Avila and St. John of the Cross; doctors of the Catholic Church.

onebyone great idea with the cat sculpture, that's what I would have done faced with the same choice with food in the house, in fact, I do it all the time. Make "lemonade out of lemons".

marycontrary did you tell us before what your disseration is on? Is this towards a PhD? Breaking anything down into smaller bites is the only way I can get anything done.

BBE I too have to show patience with clerks who are "space placers" in stores. Granted, they aren't making much $$ but, gosh, it sure would help if they knew a tad bit more than those of us walking off the streets.

maryann your trip sounds super!! Any memorable tips for those of us who may end up there "someday"?

gardenerjoy great combo of nature and delicious meals. A Ying/Yang I can get behind. I love to position myself where I have "a view" while eating. I feel it is an oft-overlooked part of dining.

06-15-2011, 05:32 AM
Diet Coaches/Buddies - It was a better eating day and I got to the gym, CREDIT's moi. It's frustrating, but we're off to a good start. Advice of the day: Never turn your back on a plumber; it'll be permanently soldered into the place most convenient for installation.

maryblu - Waving. As an unbiased observer (cough, cough), can you explain the finality of a retirement that includes the statement, "But I can still throw the ball as well as I ever have."

onebyone - Yay for food shopping day. If you look in my living room window, you'll see a new toilet casually sitting there outside of its box! I know disaster, LOL. Are you keeping all of the stuff you unpack?

Joy (gardenerjoy) - Kudos for choosing two snacks instead of lunch rather than in addition to lunch.

Debbie (Lexxiss) - Now painting an outhouse sounds fun. Kudos for picking a manageable task.

pamatga - Savoring your awe at the flowers on the strawberry plants; this Spring stuff is magic. Congrats on making your decision on the Carmelites - a major life step.

Readers - chapter 4
Stage 1
The Success Skills Plan
Here are the guidelines for acquiring these skills:

Learn and practice these skills at a rate that feels comfortable t you. Don't go too quickly! Dieters progress at different speeds. For example, eating everything sitting down is quite easy for people who already have this habit. Others may need to spend days (or longer) mastering this skill. Most dieters need to practice coping with hunger, cravings, and emotional eating many times before they get really good at managing them. But remember: No matter what the skill is, the more you practice it, the easier it gets!
. . .

Judith S. Beck, Ph.D, The Complete Beck Diet for Life (Green book), pg 51.

06-15-2011, 06:57 AM
Hi Coaches!

I finished my portion of the project solo, had a healthy OP lunch, rode my bike to my puzzle at the library….then came home and started some emotional eating. I stopped *credit* and decided to go to bed early and continue my projects in the morning when I was feeling better. Exercise was the 70 minutes of scraping and I felt good that I attacked it on my own.

BillBlueEyes, yay for a better eating day AND getting to the gym. I'm remembering daily that there is another person trying to juggle a monstrous project AND work AND eat healthy AND exercise.

gardenerjoy, thanks for a great idea! The thought of 2 snacks instead of lunch hadn't crossed my mind.

Pam(pamatga), I had noticed you weren't here everyday but hadn't figured out the new pattern. *credit* for managing your time so you can proceed on enriching your life, while still being an active participant here. Your decision to become a member of the Carmelites is a major life step. BTW- I'm so intrigued by your garden. I would love to grow sweet potatoes...they don't thrive here.

06-15-2011, 01:00 PM
So, I seem to have found my way to writing more consistently, meanwhile I lost the path to consistent exercise. Sigh.

The day looked strange yesterday, but two snacks (one late morning and one early afternoon) instead of lunch worked great on a day that I had lunch-time commitments with no actual food involved.

WI: -0.4kgs, Exercise: +0 430/1300 minutes for June, Food: 90%op, Read my Advantages and Responses: yes

06-15-2011, 05:38 PM
Hello Coaches

I'm still working on my foodplan and my grocery list. I think I am too uptight about things right now and when that happens I want to make sure I do everything right aka perfectly.

It's never gonna be that way.

So I'm going to take another half hour or so and be done with it.

Today I stayed home and DH has the car. I worked on a bunch of paintings earmarked for the farmers markets. I'm going to try to finish a few of them before DH gets home. I need to see some progress on that front.

This morning, because DH got paid (:carrot:), I got cleaning stuff to tackle the freezer which has mould in it. *sigh* I've peeked at it twice since we moved. Maybe it's a forest of mould now. I sure hope not.
If I can start that icky job that will be great.

credits: Foodwise I've begun my new foodplan. I'm going low carb / heavy veggie. I have some great recipes to try and I am close to having my 7 day foodplan completed. I've decided to deal with our overnight at MIL's place on Friday by, wait for it.... being prepared in advance. I'm bringing my own food just to be sure I give myself every chance to be OP.

I weighed in this morning at 287, up 1.8lbs. credit to me for weighing in.

gardenerjoy Kudos for writing consistently and for dealing with a strange lunch. I am not in my groove yet re:making things. I seem to get going and then just stop. I can't get into gear. I know I need to be patient. I know it's all part of adjusting to our move. I am sure you'll find your way back to the consistent exercise as I will with the artwork. Thanks for checking in.:hug:

Lexxiss Kudos for tackling a monster project on your own. That's how I feel about the freezer right now and that is nowhere near the scale of your project. I am heartened to read that you do succumb to emotional eating and that you I find this to be very "real life" and you're a great "real life example" of how you stay on track inspite of being stressed. I keep thinking about your description of it being "...darker on the West side of the Continental Divide." (You wrote that on June 13) This has completely captivated me. Thanks.

BillBlueEyes One of the best pictures I never took was the day the townhouse complex I lived in was replacing the toilets. There were rows and rows of them outside on the front lawns. Toilets out of place are curious things indeed. Oddly enough, I've never seen them in, or near, a box. And no, I am not keeping everything I packed that's for sure. But I'm not getting "to it" fast enough for my liking. I think DH and I will have our own garage sale at the end of the summer to take care of those things that we really don't need or want.

pamatga I'm really happy to read you're still getting good sleep. It's such an essential building block for a good day. I was interested to read about your garden. We have a master gardener at the community garden I just joined too. It's quite a complicated gardening system they go by. They use the principles of biodynamic farming/gardening and what happens in the garden is dictated by the phases of the moon and the astrological aspects. I'm open to this and curious to witness it in the garden. The garden is really a small urban farm at 1.5 acres. There is horseradish in the garden and wheat! Wheat?! Super impressive to me. I was going to go to a planting today but my asthma was triggered a day ago and I had a weird night feeling like a cold was coming on so I am taking it easy today. Lots of gardening and lots of gardeners in that garden. Gardens are really great places for me to find some peace. Thanks for all your detailed posts btw.

Off I go. Bye for now Coaches. Hello Lurkers! Hope you are enjoying your day as well.

update:was OP today. Stayed within my foodplan limits. *credit.
Also recorded all my food in to make sure I was OP *credit.
went shopping resisted what wasn't on my list *credit.

06-15-2011, 10:36 PM
Hi Everyone,
Been having a little bit of computer problems posting things so will try the Quick Reply section. My computer seems to be running better today. My son worked on the updates so maybe that was part of the problem.

Credit for: Taking two walks today, it rained both times so I had to turn back but got in 35 mins. anyways.

Working on my meals, trying to add alot of color.

Sitting down when eating. I am way slow with the steps but realize this is a big one for me. Years of having little ones and I have never quit eating while walking around. Ouch.

OnebyOne, Great job entering all your foods today, staying with foodplan limits and sticking to your grocery list. I need to clean my freezer soon. I look at it every time I open the door and see a little build up of ice. I keep closing the door. Need to cook a big turkey and get it out of there but the warmer weather is not so kind in the oven is on for a long time.

You are doing amazing on your program. Glad your garden is doing so well. I am marveling at all the seeds that are popping through the ground.
We've been having alot of rain but the sun was blood red/orange tonight. Wish I had my camera with me. Was a beautiful sight to see with pink and blue clouds. Maybe tomorrow will be sunny here?

Amazing restraint stopping the emotional eating. Maybe I will try taking a nap when I am craving something.

Well will try to post this and see what happens. Hopefully it won't dump again.


06-15-2011, 11:56 PM
Hi Coaches,

I've been lurking, but wanted to say hi to everyone. I'm looking southeast right now and the biggest glowing moon is coming up from the horizon. It is beautiful ! :wave::wave::wave::wave:

My days on program are greater than days off recently, so credit me. I had a bad few months, but seem to have gotten it back together again. I guess my sabotaging thoughts needed review, and now that I hear them I am doing well at silencing them when they try to pop up. Whew. This journey takes persistence, not perfection !

Glad everyone is continuing on. I enjoy reading your posts, and appreciate that I'm able to lurk and benefit from your adventures. ;)

06-16-2011, 06:56 AM
Diet Coaches/Buddies - Eating was on plan, CREDIT moi, including half of the lasagna left over from dinner at the Sports Bar a few days ago. It's such an eye opener that DW and I split the take home portion of her dinner order. Restaurant portions boggle the mind.

Locally, we're a bit excited to bring the Stanley Cup home to Boston after 39 years. Winning sports lifts the tenor of a city.

onebyone - Kudos for "being prepared in advance" - it never ceases to amaze me that with a plan I can stay the path, and without one it's easy to drift.

Joy (gardenerjoy) - hmmmm... seems like you've discovered a new version of the Heisenberg Uncertainty Principle where you can't write and exercise at the same time. May you find a way.

Debbie (Lexxiss) - This inspires me, "I stopped *credit* and decided to go to bed early" - because I'm reminded that success can emerge from difficulties and stress.

Woodland - Kudos for being able to take joy in a glowing moon - the kind of serenity that allows life to happen. Gotta love your reminder, "persistence, not perfection !"

GardeningDeb - Kudos for persisting in your walks despite the rain. Yep, I know that eating while moving thing - it really surprised me when I came to notice it.

Readers - chapter 4
Stage 1
The Success Skills Plan
Here are the guidelines for acquiring these skills:
. . .
Fill out the Stage 1 Success Sheet (pages 266-267) every night! Don't progress to Stage 2 until you have checked every box for seven consecutive nights. It's important that you master these skills before you start following the Think Thin Initial Eating Plan. Keep in mind that not mastering them never helped you lose weight and keep it off in the past. . . .

Judith S. Beck, Ph.D, The Complete Beck Diet for Life (Green book), pg 51.

06-16-2011, 07:21 AM
hello everyone - I just wanted to say hi! I'm currently reading through the pink Beck book and starting some of the tasks - i'm on day 3 (eat sitting down) so i probably won't be posted here too much till i actually start my plan / have questions but i just wanted to introduce myself :)

06-16-2011, 11:18 AM
Hi Coaches

credit weighed in at 284something (-2.6lbs) credit OP breakfast credit food planned for the daycredit drinking my water OP too

Thursday. Don't know what I "should" do today. I still have the same tasks in front of me: paint paintings/clean freezer/do dishes/open boxes-sort contents. What do I want to do? Nothing. I think I'm blue. I feel like I just want to withdraw and stay quiet. I should probably do the opposite though I don't know if I will.

Okay, time to do something. I think I will work on a painting. That'll be a positive thing for me to do.

SuperChick Welcome to the group. Post as often or as little as you want. We all do our own thing here, and we all use Beck to support our foodplans and choices around food. It works.

Billblueeyes Congrats to your Boston Bruins on winning the Stanley Cup. That is one fine sports trophy to hoist. It's substantial! I did want the cup to "come back home" as we say, but that last game (which I watched until the end of the 2nd period, then left it to watch something else then watched the Bruins kissing and hoisting the cup after they won as they skated around with it. I like that part. Working hard and getting the Big Prize. How great is that?) was clearly dominated by the Bruins. They deserved it so BRAVO! I was surprised, kind of, that Vancouver rioted. I EXPECT that of Montreal but Vancouver has a funny vibe to it. Kind of schitzy. Just opportunistic for the looters. I saw a clip of a Coach (high end purses) store looted. What does that have to do with losing a hockey series/game? Nothing. Stupid. Oh! Guess I stepped on a :soap: there. My bad. Enjoy the tickertape parade...will they have one??

Have a good day Coaches.

06-16-2011, 12:48 PM
Yay! A new low. I've been being quite careful with my food recently in hopes of seeing another of those soon. I'm still not on track with exercise but yesterday and today I have lots of yardwork, which I'm counting at about half time and is also motivating me to do some stretching so that I don't get stiff. Good enough for now.

WI: -0.8kgs (new low), Exercise: +45 475/1300 minutes for June, Food: 90%op, Read my Advantages and Responses: yes

BillBlueEyes: congratulate Boston for me! I love when the Cardinals are in the running and suddenly everywhere you go around town, everyone is wearing red.

SuperChick: glad you made it over here!

woodland: great to see the little chipmunk come out of hiding! Yay for this: My days on program are greater than days off recently

onebyone: thanks for the vote of confidence. It is all about making adjustments, trying something and reassessing and trying again. Thanks for the reminder. And yay for all of your credits!

GardeningDeb: glad you were able to post and good job on getting in exercise in spite of the rain

06-16-2011, 02:09 PM
Good Morning Coaches:
Back from Tahoe. It was beautiful and DS (now a 9yo!) and I were outdoors exercising like demons. Long hikes, long bikes. I love when my exercise doesn't feel like exercise. We will have some more outdoors fun camping the next 3 days on the San Francisco coastline. We are bringing bikes and allegedly you can bike to the fishing dock and order a fillet fresh from the bay to BBQ.
This is the third day OP and because I am traveling so much, I am trying to stay away from Wheat. It seems I am better able to stay OP on unstructured days if I just don't start with any bread, flour, stuff. At least this is the theory which has worked amazingly well so far. For me, it seems to truly limit portions and focus on fruit and veggie choices. So all the stuff I packed for DS and DN (goldfish, granola bars, bagels) I completely know are not mine.
BBE: I am iignorant in the ways of hockey but congrats. It was great to bring the baseball trophy home last year.
Superchick:Welcome. Learning to eat sitting down was HUGE for me.
onebyone: good for you to resist the urge to sit down when you know you will feel better to get a little something done.
Woodland: Glad there are more OP days then not. I am the same. I am 3 pounds from goal but feel optimistic today about the process.
gardenerjoy: Congrats on the new low.
Pamatga: I 100% agree that enriching your life takes priority over daily blogging.

06-16-2011, 09:20 PM
Hello Everyone,
Had a more in control day today. Yeah.

Walked 40 mins.
Did 35 min. Power 90 Phase I Cardio workout, 4 min. Ab Ripper, 110 different crunches
Did 29 min. Power 90 Phase II Strength Training workout
Used the many colors array on dinner plate, fresh and cooked
Entered my foods: 1389 cals for the day so just under my 1400 target
Worked on sitting down to eat. Still needs some work but I am making progress.

Your trip to Tahoe and biking with DS sound great. Is it very hot in your area? Great job packing your foods and staying on track.

Congrats on the new low. Yard work really burns the calories.

Onebyone, Congrats on your loss too. I am keeping my fingers crossed for next week. Need to just keep working out and working on the steps.

SuperChick, I am on Day 3 eating sitting down too. I am thinking I need to master this step before I go on to the next.

Congrats on the Bruins winning, BillBlueEyes.

Hope everyone has a good night. Hopefully, I will sleep better tonight.


I couldn't post again but remembered to save the post this time. Says you don't have permission to post here. Will try again.

06-16-2011, 10:32 PM
Hello Coaches:

Credits for today:

didn't eat any sugar
weighed myself
ate planned breakfast, lunch and snacks
going to eat planned dinner now

that's it but it is better than yesterday, and the day before, and the day before, and so on, and so on.

Thanks for always being here no matter how long I stay away for.


06-17-2011, 06:35 AM
:welcome: SuperChick :welcome:

And also :wel3fc:

How did you happen to find our about the books by Dr. Judith Beck?

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

06-17-2011, 06:37 AM
Diet Coaches/Buddies - Had this familiar thought that a handful of my DW's trail mix would help with the tension of renovation. Or a bowl, LOL. Didn't - CREDIT moi. Exercise was fuming over plumbers - Ouch.

onebyone - Choosing between sorting boxes and painting - you made the right choice with painting, LOL. [Thanks for the congrats. Yep, there'll be a parade for the Stanly Cup - the whole region is a bit psyched.]

Joy (gardenerjoy) - Good idea to do some stretching. I find it hard to motivate myself to do it, but wish I was more flexible.

CeeJay - Yep, "Home is the place where, when you have to go there, They have to take you in" according to Robert Frost.

maryann - Love the thought of a "fillet fresh from the bay to BBQ." Kudos for knowing that the goldfish and stuff isn't for you.

GardeningDeb - That's some good exercising there, Kudos. Sounds like a good day indeed.

SuperChick - Yay for getting started. I felt that the sitting down strategy was a bit simplistic since I already did that. Or so I though until I begin to notice. To my surprise, I was eating standing up without thinking a lot. It was particularly vexing that I was nibbling from my plate as I carried it to the table - Ouch.

Readers - chapter 4
Stage 1
The Success Skills Plan
Here are the guidelines for acquiring these skills:
. . .
Contact your Diet Buddy each night after you have filled out the Success Skills Sheet. You don't necessarily have to make voice contact. You can e-mail or leave your buddy a voice-mail message. Before you talk about anything else, make sure to report on how your weight changed and on which skills you followed and which you didn't. If you weren't able to complete a task fully, ask for help so that you can do better the next day. . . .

Judith S. Beck, Ph.D, The Complete Beck Diet for Life (Green book), pg 51.

06-17-2011, 10:39 AM
Hi Coaches! Yesterday OP despite red line stresses. *credit* Exercise was "patience" and riding my bike to my puzzle. I've dropped another pound without calorie counting. I think my vigilance with the counting for 2-1/2 mos. really gave me great information for portions, etc. for when I'm just too busy to run the info through my slow internet connection. Whole Foods AND Costco today...will remember to resist all samples.

BillBlueEyes, ...thought of looking up "calories burned" by "fuming over plumbers".:lol: Super yay for not diving into tree nuts cleverly disguised in trail mix.

SuperChick, welcome! Thanks for joining in. Best wishes as you start your journey with Beck DS.

gardenerjoy, yay for a new low and for an exercise plan which is "good enough for now".

onebyone, *credit* for *credits*! Perhaps part of your "blue" feeling comes from laying off the bad carbs?? Just a thought. Re:emotional eating and your prior comment to me; I sometimes feel like a failure when I EE. I've been reading one of Bob Greene's books. His take on emotional eating is that it doesn't miraculously change overnight. One keeps trying and progress is made. It helped me to remember to take each success very seriously and to be gentle with myself when I dive back in. Then it gets mathematical; the more times I resist VS indulge is directly proportional to weight staying or dropping VS rising. Oh, and regarding Dark Side VS Light Side. When we are on the Eastern Slope it stays light much later at night. Amazing!

GardeningDeb, yay for an exercise filled day and foods entered just under target!

Woodland, yay for more days on than off!

maryann, I love when exercise doesn't feel like exercise, too! Glad you had fun and are looking forward to biking SFO. You've given me an idea for the next time I visit! Yay for a travel plan which doesn't include wheat.

CeeJay, *credit* for posting a successful day. Just a thought...with kind wishes attached; I really find that posting everyday is such a helpful tool in "getting back on track." BBE's Beck post today supports the concept in "Beck terms", Contact your diet buddy each night. I know it's painful to the ego reporting a bad day, but it seems to really help the resolve for the following day (at least in my case). :hug: Stress and just "life in general" is so taxing.

Ok, off to take our dogs for a walk...with the old guy it isn't counted as exercise at all.

06-17-2011, 11:45 AM
Hi all of you coaches! So, slowdown in my life even though it's summer. I'm still reading everyone's postings (I subscribed to the thread and it comes to my phone, so I can read it at lunchtime), but my home computer is gathering dust. I'm taking a quick break at work to check in. I lost a teensy bit this week, and I'm below 160, so yea! I have really been working on reading my list of reasons for wanting to lose weight and cutting back on the impulse eating. I've been trying to remember to ask myself, "Which do you want more, this ____ or weight loss?" Sometimes I just eat the ___________, but I've also been able to refrain much of the time. Last night we ate at a local Italian restaurant, and I ordered the salmon with steamed veg, even though I was surrounded by pizza, pasta, and subs! I really didn't feel too deprived. I reminded myself that my dinner was fueling health, not flab. :)

06-17-2011, 11:59 AM
Good Morning Coaches:
Off to camping this morning. Excited and still OP/wheat free. I made a terrific ricotta pancake with a little soy flour, eggs, olive oil and vanilla. Didn't miss the wheat. Not taking my scale with me (I usually bring it everywhere) but camping can get a bit grungier:(. I am confident that I will make good choices. I have an advantage card that says"I know how to lose weight. I have the skills."
Lexxiss: Congrats on the pound loss. A pound is a big deal - usually two weeks of work for me.
GardeningDeb: The weather is beautiful here maybe 90 degrees but no humidity. It will be cool at the beach - maybe 70 degrees.
BBE: What is calorie burn per hour over inadequacies?
wife2abadge: Congrats on under 160. That was a BIG number for me to dip under. It really made a difference in clothing size.

06-17-2011, 12:46 PM
Hi Coaches

CREDITS: Hopped on the scale this morning (I use my wii fit to weigh in now) and it read 284 (-0.7lbs). So I'll take that.
I have my food planned as far as I can plan it. CREDITS

We go to MIL for dinner tonight, and we'll sleep there so we'll have breakfast in the morning -- or not. We could be too busy getting the garage sale set up to eat. BUT I need to ensure I stay OP through our stay so I'm bringing some food to eat for breakfast no matter what. We are going to be pretty busy with the garage sale all day until about 1pm.

MIL stresses me out around food because I want to please her. It's weird. I feel great compassion for her as her own kids are kind of dismissive and mean/terse with her and so I try to not be that. I try to be soft and compassionate and I try to understand her and to listen to her. As a result she wants to be best friends and I can't do that and then when she wants to feed us I feel obligated to eat everything and thensome. I am having a tough time setting boundaries. When we lived far away our contact was limited. Now that we are so much nearer I'll have to figure this out. I am sure she'd support my weightloss efforts but I sure don't want to talk about it with her--or anyone except here.

maryann Have a great camping trip. It sounds wonderful. I'm hoping DH and I can get camping over his birthday: July3rd. It would be so good to get away and be near some water.

wife2abadge Congrats for being below 160! And kudos for making good choices and for remembering your goals instead of succumbing to momentary food pleasures. That's big.

Lexxiss Sorry about the red line stressors but Big Kudos for dealing with them without food. Awesome. I am pondering how daylight can last longer on the eastern side of the continental divide as we are all under the same fermiment/sky/atmosphere. It's just a bunch of rocks piled up high inbetween...? That's freaky.

BillBlueEyesPlumbers. My aunt encouraged me to be a plumber when I was 8 as I was always fixing our waterpump. Mostly it needed to be primed which I happily did. I could have been retired by now had I followed her advice. O well. *credit for not eating the offplan food. I doubt your plumbers would have behaved better had you eaten the bowl of stuff.

CeeJay Kudos for better and better days! Happy to see you :)

GardeningDeb Congrats for continuing with the Power 90 and other exercises, as well as eating on plan and following Beck strategies (eating sitting down). It's all good and it will = success. Awesome.

gardenerjoy YAY:carrot: for the new low!

Time to go. I have to finish the dishes and generally clean up the kitchen. May attempt the freezer.... stay tuned.

06-17-2011, 05:37 PM
I just wanted to pop in and say hello to all you lovely Beck-sters. :) I was posting here a few months ago, but SO had a family emergency and things were rough going for a while. I have been reading the boards when I had time, but haven't been posting. I am going to look around the boards for some challenges to join, to help me jump-start my getting my head back in the game. SO and I would like to start TTC this year, and I would like to be in the healthy BMI range if possible when we do. So, I have my work cut out for me. ;) Wishing everyone well! :D

06-17-2011, 09:24 PM
Hello Everyone,
Well I had a pretty good day. Had a slip in the car. I always find something in the store that I can open in the car while I am riding home. Going to add that to my list for no no's for tomorrow. I did eat sitting down but it wasn't something healthy.

So for today: I ate sitting down
Added color to my plate
Stayed within my calorie range
Entered my foods
Did a workout before I got onto the computer, 35 mins. of
Power90 Cardio and 27 mins. of walking with my pup
Already at 15,384 steps and the night is still young


06-17-2011, 11:10 PM
Thanks gardenerjoy, I'll chirp in once in awhile, but know I'm always reading even if I'm silent.

A good day here, starting with the scale giving me a number to smile about. I believe in watching trends with the scale, but I will admit that the first time I see a lower number it feels great.

06-18-2011, 06:26 AM
Diet Coaches/Buddies - Had a good walk as rain threatened, CREDIT moi. It kept the tension up walking rapidly to beat the rain. Exercise was beating up on myself for failing to put a raincoat or umbrella in my backpack, LOL.

onebyone - May you sell everything at your garage sale. The most depressing scene anywhere is the scrabble of leftovers that didn't sell at a yard sale. I always have the thought, What kind of people would own junk like this?

Lexxiss - Kudos for planning to resist samples. Without a prior commitment, I'm a vacuum cleaner at Whole Foods and Costco.

maryann - That pancake sounds yummy. LOL at the thought of looking for a level spot of ground to use your scale in the woods.

Woodland - Congrats on that smilable number from your scale. Yep, I also cheer the first time I see a new number.

skygirl - Congrats for weathering your rough period - it's hard to remember that eating doesn't fix family emergencies. Good luck getting your "head back in the game."

Susan (wife2abadge) - Congrats on breaking into the 150's and Kudos for that fine selection at the Italian restaurant. There's a lot of white carbs to avoid at Italian restaurants - and they all smell heavenly.

GardeningDeb - Yep, eating in the car doesn't quite sitting down despite the posture. Kudos for those 15,384 steps and for continuing to use your odometer.

Readers - chapter 4
Stage 1
The Success Skills Plan
Here are the guidelines for acquiring these skills:
. . .
Try to choose healthy foods and eat reasonable portions, but remember you won't put much emphasis on your food choices until Stage 2. Instead, you will focus primarily on building skills now. If you would like to get a jump start, you can do the following:
Limit junk food to once a day.
Eliminate caloric beverages.
Eat vegetables and/or salad at the beginning of each lunch and dinner.
Include protein-rich foods at every meal.
Eat fruit or protein at the beginning of (or for) each snack. . . .

Judith S. Beck, Ph.D, The Complete Beck Diet for Life (Green book), pg 51.

06-18-2011, 08:06 AM
Hi Coaches!

Friday was an absolutely fantastic Beck day! Food OP, stresses from Thursday forgotten. A reminder that emotional eating is a permanent solution to a temporary problem. Once I've ingested those calories there is no turning back the clock. I took time to reflect and notice the positive change.

I took mom to a meeting in Denver and brought my bike along.
~3 legitimate and healthy samples between Whole Foods and Costco all resulting in purchases.
~watched sushi being made at WF and purchased necessary ingredients since I have all the tools.
~resisted even one bite of the multitudes of healthy snacks I purchased for DH as I split them for both our homes
~parked my car out of the central district and rode into town for a Starbucks

Spontaneous exercise was running to the car at WF for my wallet, Spontaneous spending at Costco was a portable solar panel/battery bank. Ouch for $$ but yay for taking my laptop "off the grid".

I've had a difficult time with Saturday breakfast w/mom and the extra calories put into my "budget". It finally occurred to me that I can eat light on Friday night to counterbalance breakfast. Simple and solved .

*credit* for all

BillBlueEyes, kudos for making a walk NO CHOICE even after leaving home without the proper gear!

Susan(wife2abadge), yay for weight under 160! Funny how those breakthroughs are so important...but they are. Great success at the local Italian restaurant.

maryann, I love your air of confidence! You have the skills and know you'll make good choices. Someday I'll try the ricotta pancake.

onebyone, I think it is quite empowering that you are bringing some of your own food to stay OP at MIL's. I will explain the Dark/Light in the next day or two so you can ponder a bit more. (distraction technique, eh?)

skygirl, welcome back! I hope life is getting a little less stressful for you.

GardeningDeb, great credits, especially as you have put something else on your no no list.

Woodland, yay for seeing that lower number on your scale and *credit* for persistence.

06-18-2011, 12:44 PM
Coaches/Buddies I continue to struggle. My doc is now talking about knee surgery. Even walking and biking painful. The last time I tweaked it, I was in the pool. I'm at a loss for exercise ideas. I'm just at a loss.

I've been working on sabotaging thoughts along the lines of "This is pointless" and "I won't be able to keep managing my weight now." Making some progress. I can find new strategies to keep off the 100 lbs. I WILL. I have been doing this for 9 years, and I will find a way. Not every day will be good, but going back is NOT a choice I will be making.

In the meantime I bought myself a mandolin because there is only so much Sudoku I can play. Keeps my fingers busy and my mind occupied.


06-18-2011, 01:33 PM
In the meantime I bought myself a mandolin because there is only so much Sudoku I can play. Keeps my fingers busy and my mind occupied.


Anne - many commiserations. :hug: But what a brilliant idea about the mandolin. Keep it out of its case so you can just pick it up. We have a ukulele at our house which is stopping the DB from biting his fingernails because of horrible things at school. It's been around for ages but it's turning into a pretty successful strategy for him.

06-18-2011, 09:09 PM
Hi Coaches

I'm back home. Thank goodness. I ended our foray into Yard Sal(e)ing with an OP dinner after two meals not OP (dinner last night and mid morning sandwiches on mini croissants-yikes!) but not disastrous--just not on my plan. I was *determined* to see myself eat OP at MIL's house ONCE AT LEAST before we left. creditcreditcredit.

Feels like a major victory to me.

I did digress into a few old old old bad behaviours that have to do with sneaking/stealing food. I only do that when I really feel stressed or backed into a corner emotionally. And I even have a credit to do with that; I went in to retrieve pickles for us and saw a container of olives and really wanted one and took it out of the fridge and stood over it, trying to pry it open. But since I've eaten all my fingernails lately (I don't usually do that either except when stressed) I was fighting to open it which gave me enough time to ask myself "Why are you stealing an olive? Don't do that. You'll just feel really bad for doing that all night long." So I put the container back and went out with the pickles.

Her house is an emotional minefield for me. But I feel I did great given everything.

I did bring some food with me but DH was in too much of a hurry when he came home and really, MIL had really worked hard to make our dinner and I couldn't see, once we got there, how I could have subbed our food for hers. It would have really been quite rude. Next time, we are bringing the food. She doesn't know it yet. Sharing control may be the best I can hope for in this ever evolving situation.

No weigh in so no idea what I weigh today.

silverbirch Hello to you! My good friend has a ukelele that he says I should try. I did see a bright sparkly purple ukelele for $29 that spoke to me. Have you or your DB seen any of these??1.




AnneWonders I have ALWAYS wanted to play the mandolin. Do you play any other instruments? Learning to play something is high on my to-do list as it's been proven to stave off deterioration in the brain's cognitive functioning. It's exercise for your neurons.

I am so sorry to hear of your on-going knee issues. On the plus side you didn't mention migraines so hopefully it's better on that front.

And yes, you will keep that weight off. You're creative and positive and persistent. You'll find a way. Thanks for checking in. I think of you often out there in the desert.:hug:

Lexxiss Excellent solution to a problem re: breakfasts with mom. Usually the best answers are the simple ones. In OA they often say "this is a simple program, but not easy". How right they are! Kudos btw for looking after your mom with such care. I know what that entails. I'm sending you an extra :hug: for that.

BillBlueEyes Yard Sale Report: Our car is sitting out front full to the gills with leftover yardsale stuff. But not the norm: several "classic" gaming system parts (Atari, Genesis, Commodore 64) cartridges, cables, controllers, books, programming guides (yes really). Boxes and boxes of collectible paperbacks: SciFi and popular culture and series titles: Hardy Boys, Seaquest, Star Trek, Bridget and Bernie, That Girl, Happy Days, Original James Bond titles, and more... Our people didn't show. We made a little over $100 so that's all good. DH had hopes for twice that. MIL made $115 which is incredible given her things were all $1 and less. She did sell her ceiling fan for $10. That was her big ticket item. My verdict on the whole day? 1st nice Saturday in 5 Saturdays = people were out enjoying their Saturday = not haunting garage sales. People can't focus when it's a nice day after a string of not nice ones. We're housing te leftovers here until our own yard sale at the end of the summer. One more try with this stuff and if it doesn't go it's off to the Sally Ann. I think it's worth one more go round.

Enjoy your day coaches.

06-19-2011, 06:38 AM
Diet Coaches/Buddies - Clam was one of the sashimi for dinner - a first for me. CREDIT moi for one healthy meal. Spent part of the day at a plumbing fixture show room, one of the lower levels of the inferno for my taste.

onebyone - Honking Kudos for on plan at your MIL's. Now that you've done it once, it's possilble again. [Good to have stuff gone at the yard sale. Wish I'd been there to buy your MIL's ceiling fan.]

Anne (AnneWonders) - Yep, you've managed this for nine years and you "will find a way." Sending supportive thoughts for your knee, one vulnerable spot for an athlete. Hope you and your doctor can get you back on your mountain bike.

Silverbirch - Our (handmade) dulcimer is hanging on the wall as a work of art and doesn't get played. I hadn't thought of dulcimer therapy.

Lexxiss - Neat that you have the tools to make sushi, assuming, of course, also the headband with large kangi characters. I like that solar powered battery bank thingy.

Readers - chapter 4
Stage 1
The Success Skills Plan
Here are the guidelines for acquiring these skills:
. . .
Avoid the temptation to load up on your favorite foods now. You might have the sabotaging thought, I might as well eat as much as I want because I'll never get to do it again. But luckily, that's not true The Think Thin Eating Plan allows you to eat your favorite foods - whatever you want - in reasonable portions, as often as once a day, every day, for the rest of your life. You will learn to plan in advance when you are going to have one, as well as how to limit yourself to a single serving. Think about it: Is it really worth gaining extra weight now? You will just have more to lose when you get to Stage 2. . . .

Judith S. Beck, Ph.D, The Complete Beck Diet for Life (Green book), pg 51.

06-19-2011, 07:45 AM
Hi Coaches!

Just to let you know I may not be around for a day or two. Life is getting complicated and I'm pretty sure I'll be immersed in details. I should be traveling tomorrow morning but I don’t think the old pup has another trip in him. Fortunately I have a food plan which will carry me through a hard couple of days. One noticeable improvement, which I credit to BDS AND myself, is that my off plan eating seems to be a tad more manageable. The old sabotaging thought that donuts and fried chicken will make me feel better seem to have passed leading me to believe that with practice the chocolate covered almonds will surely pass, too. Thanks, all for your continued support. This program (BDS) really does work when I work it.

BillBlueEyes, yay for trying a new and healthy way to eat clams. Much improved from the good 'ol clam strips we have all known and loved. BTW-DH was far less critical of my sushi than I was last night. All in all, it was a success. Perhaps I can find a kangi character headband at Costco when I return the solar thingy which is seeming to work better in theory than in

Anne(AnneWonders), I'm totally confident you "will find a way."

Silverbirch, :wave:

onebyone, back home, "Thank goodness." A major victory to take your determination for at least one OP meal at MIL's and turn it into reality. I agree, that subbing your food for hers would likely offend her but "sharing control" would have great possibilities for success. Perhaps writing down a possible strategy for your next visit now could be helpful while the details of this experience are still fresh in your mind.. ...kinda like I do at potluck...I always participate (share control) and bring something to the meal that I can eat for sure.

06-19-2011, 09:33 AM
Hi Coaches

Here I am, happy after stepping on the scale. Imagine! creditAnd here I am happy to see 284.2. Imagine that?! I am up 0.2lbs after our stopover at the MIL's. Oh coaches, it could have been way way worse! So great. :carrot:
credit yesterday for hauling stuff up out of the basement for 2 hours.

This morning's task is to clear areas in this small apt for the stuff that's filling the car right now. I think I know where most of it can go.

After that's all done we're going exploring, heading north to Lake Simcoe. My goal is to have a picnic by the water. I soooooo need to sit by some water. Secretly though coaches, I am checking out this area as a potential place to move to in a few years. I would like to live on the water and where we are going is about an hour away from DH's current job. But, mostly, I just want a few hours by the water.

Food is planned for the day, including what will come with us to the water.

Lexxiss It is a good idea to write out a strategy for the MIL when I know I can manage my visit there. Thanks for the reminder!

BillBlueEyes May your days spent in shopping purgatory be mercifully short. Kudos for not using food as a reward for surviving the quest for new fixtures.

:wave: Bye for now Coaches.

06-19-2011, 12:53 PM
Hello everyone:

BillBlueEyes- totally relate to the tension of renovations. I am thinking we are never going to be done. Seems it takes over your entire life. Love the Mark Twain quote about going home.

wife2abadge- your technique of facing the food and asking what you want more- the food or to lose weight- is wonderful. I am going to try this every time I am tempted to go off plan this week and see how I do. Good job facing down the pizza, pasta and subs.

maryann- have fun camping- but you will be camping so you can't have anything other than a good time.

skygirl- hello to you and welcome back.

GardeningDeb- nice list of credits and lots of exercise.

Woodland- yay for a lower number on the scale.

AnneWonders- sorry for all the trouble you are having. So frustrating. Love that you are playing the mandolin- what a positive, uplifting solution.

silverbirch- waving hello!

Lexxiss- sending you warm thoughts for the next few days. Thanks you for your thoughts about posting. My irregular posting is all about posting when feeling motivated and eating OK and not posting when I am not. It is hard to check in here when I am not doing what I need to.

onebyone- huge credit for climbing back into the ring!! I am very inspired. Fantastic that you are spending the day by the water. I hope you have a wonderful time.

For me, today I will:

- weigh in done
- plan the week's food done
- eat no sugar
- check in with my coaches done
- eat healthy on plan food
- exercise will be lots of yard work


06-19-2011, 02:08 PM
We were without internet yesterday, which was oddly calm and relaxing but also disruptive in strange ways. Back today for a quick check in. Love AnneWonders' mandolin and it's great to see CeeJay and all the rest of you!

06-20-2011, 01:01 AM
Coaches/Buddies I (re)discovered an app for my iPhone, Lose It! to help log my food intake and it is fantastic so far. Can an app motivate me? Probably not, but it is a great tool for me right now. Two great days. Busy too, practicing until I have blisters on my fingers (come on callouses), playing with the kids, and getting the usual household chores done. Laundry stops for no one's personal crisis.

My knee is feeling sort of ok, and I'm going to try a walk or a bike path ride tomorrow morning.

silverbirch Smiling at the ukulele. My mando must remain in its case because of the children, but I've been messing around an hour or so a day. I got to an hour and half today before my finger gave out. It is really exercising a part of my brain I haven't ever used.

onebyone It is always so good to see you here. You inspire me. I have never played any sort of an instrument before, having been scared off after an attempt at the violin as a child. Can you say cat in a fan belt? And yes, the migraines are much better. I seem to have plateaued on my verapamil, but it is still so much better than it was. I'm positively functional these days. And congrats on your weigh in!!

BBE Condolences on the plumbing fixtures. Here's hoping you get something more interesting tomorrow.

Lexxiss/Debbie Wishing you luck with the details. Yes, BDS does work when you work it.

CeeJay Thanks for the kind words.

gardnerjoy Glad your internet is restored!

Thanks so much for all the support! I know I've been flaky this past year as I try to get my act together. I continue.


06-20-2011, 04:14 AM
I read all of your posts for the past several days. Everyone sounds so busy.

Happy Belated Father's Day, BBE!

onebyone -garage sales are more fun to go to than "put on". I have often caved and just send it to a thrift store rather than mark it, advertise and then wait for the "rejection". I'll never forget a woman asking me to reduce a toaster that was marked $1 down to a dime because it still had a few crumbs in it! Original price was close to $60 and, yes, I did clean it and polish it before putting it out. OY!

I "killed" our tomato plants in trying to stave off 4 inch worms. I rinsed out a spray bottle that had (former) non-toxic contents and did the concoction the master gardener suggested only to return and see my tomato plants looking like a swarm of locusts came through overnight. I was horrified! I want to return and replant before Daniel returns from vacation. I don't want him to see these lest I end up being mentioned in the "gardening tips" e-mails he sends out; albeit "no names being mentioned."

P.S. banana peels arranged around the base of tomato plants stave off aphids. I guess, they don't like the color yellow. So, I spent the other day, eating bananas and cutting up peels in upper 90s. Got some color out of the "deal".

Otherwise everything else looks amazingly wonderful! In spite of my hovering and overprotecting of my "wee ones", they are thriving.

Last week there was a spot on the national news about the fact that most of our sunscreens/blocks do not protect us from UVA rays. I guess, European manufacturers have been including UVA and UVB ray protection in their lotions for the past 5 years. As the "resident doctor" was discussing and showing slides of different kinds of skin cancer, my DH said quite "matter of fact" that he had one of "those things". I said, "Whaaaaaat???" in slo-mo.

My DH returned with a copy of the examination(one of many) he received at the Men's Health Expo he had gone to on the 11th.(sidenote: he is a freckle faced Irish descent red head) Sure enough, it said that the 'presumptive diagnosis" by the dermatologist was "basal cell carcinoma". So, I said "Well, we have got to get this checked out". We went to a nearby health center, actually across from our community garden, and he filled out the obligatory paperwork as a new patient. When we got back up to the receptionist desk, she said his appointment was August 22nd. I hate to admit this but I said (firm and a little loud) " My husband has bcc, I don't think he should wait until August, don't you agree?" So, he will see someone in the next week.

Since his brother had cardiac arthymia after giving one of his kidneys to his best friend last week and his Dad is recovering from a second heart attack after being up on his roof removing snow (at age 84); I told my DH that we should wait until we tell our respective families how this will all turn out rather than unnecessarily alarming them. I read this is a slow growing form of cancer and it is not a melanoma, which is the deadliest, so I think it was discovered in a good time frame. Soon enough but not too late.

Credit moi: continuing with TYOK knee therapy. It's been two weeks. I can stand on one foot for 30 seconds. Once I have mastered that then it is the same time only eyes closed.

FYI: I saw on a program "Second Opinion" ( a favorite) that the two main reasons why people fall is 1) clutter and 2) cats. Another good reason to keep things out from under our feet. And, I dearly love cats but they love to hang around our ankles. An equally important last reason is 3) poor propiception. So, if you don't want to say "I've fallen and I can't get up" practice standing on one foot, first with eyes opened and then closed.

Credit for making the most of some bad days by keeping busy, busy, busy and by putting it all in God's hands. Don't sweat the small stuff and yes it is all small stuff.

:congrat: BBE on the "home town's" fine win. That glow should last for months and months. I remember when the MN Twins won the World Series (twice) in the late 80s. The parade was awesome. Hope you can make yours.

:welcome2: superchick.

06-20-2011, 06:38 AM
Morning Coaches, so today is my first day of healthy eating (don't want to call it a diet, definite connatations there) and i'm still working my way through days 7-14 of the book. So far today, credit for:

1. Biting the bullet and making a stand to start healthy eating and start working on my food issues and changing my life
2. Doing the first track of my self hypnosis CD (yesterday evening but still gave credit!)
3. Getting up early to do an hours gym time before work
4. Eating my breakfast sitting down and mindfully
5. Planning my meals for the day

Little steps but i'm really proud of myself for making the commitment to my health and wellbeing - let's hope i can stick to it this time and work through my issues so they don't come back! Fingers crossed i can stay on plan for the rest of the day :)

06-20-2011, 06:59 AM
Diet Coaches/Buddies - Dinner on the patio for one of the great pleasures of summer. CREDIT moi for some walking and for being conscious of my portion sizes, even though not fully on plan, at an unexpected eating event. Food seems to be appearing in my life out of thin air.

Anne (WonderAnne) - Would think that knowing you had that app on your iPhone would be a continuous reminder that you have a plan.

onebyone - Yay for water therapy; lakes, rivers, oceans - they all calm me down.

Joy (gardenerjoy) - When I'm off the Internet, I feel abandoned. It takes a few days before I feel free.

CeeJay - Yard work seems to use muscles that the gym never touches.

Lexxiss - Ouch for complications and details; the devil lies in both. [Too bad the solar battery thingy didn't work out - I wanted one.]

pamatga - LOL at being the poster girl for killing tomato plants. Kudos for getting a little assertive and chasing after that skin thing on your DH.

Readers - chapter 4
Stage 1
The Success Skills Plan

Mastering the Success Skills before you
change what you eat will make the difference
between starting and abandoing another
diet - or losing weight for life.

Judith S. Beck, Ph.D, The Complete Beck Diet for Life (Green book), pg 52.

06-20-2011, 11:07 AM
A long and varied and interesting to do list today. So here's a fly-by checkin. Meals planned. Exercise planned. And I'm off!

06-20-2011, 11:10 AM
Hi friends/coaches/becksters - I have been in a bad place with food. The staph infection I had last summer has come back. It just got me and I medicated my stress, disappointment, anger with food. Of course, it didn't do anything except put a couple more pounds on. This time I went directly to the dermatologist and got some antibiotics. He says that I may be prone to this.

I got new shoes, so I had to start 'all over' with easing into my foot/ankle brace. Wearing them makes my back ache. I am hoping for the best. This has been the worst year of my life, healthwise....... but, I can't change the past, nor predict the future. I just can get through today.

One thing I can do today is have 'aware' eating. I will slow down, put my fork down, eat seated, write it all down.

Thanks for being here, always, for me - so supportive, helpful and more.

PS... I didn't totally run away. I still posted daily at the gratitude thread at the 100 pound club. It's the anchor that always keeps me connected to 3fc.

06-20-2011, 03:11 PM
Hi Coaches -

Well, the craziness of spring concert season did me in for a while. I missed being here. Yesterday was my last concert of the season and also my first OP day in quite a while. I spent a lot of transit time rereading Beck, listening to podcasts, etc. to pump up my motivation. So I'm jumping back in now with WW and Beck (as well as OA).

My new piano came a couple of weeks ago and it has just been a joy, though I haven't had a lot of time to play it yet. I'm really looking forward to having lots of hours on it in the summer months.

Here we go again - one day at a time!

06-20-2011, 04:05 PM
Hi Coaches.

Well, I haven't eaten over it *credit* but I sure want to.:mad: You know, most days I can hop on and off that scale and it really doesn't phase me. I'll take a *credit* right now for that. But this morning was different. I stepped on and I am back up 2lbs. I know why. or I think I know why: I ate too late, I ate pre-made/packaged food=extra salt for sure=water weight, and the food had one ingredient that I am not supposed to have. I didn't realize that until I was almost done eating. I chose not to stop either so that wasn't great. In the end it was a non-OP food and I am back to day 1 of being OP. I am feeling down about starting and re-starting. I need to switch gears as there aren't any bumps in the road ahead so I have everything I need to remain OP.
I just wanted to see a drop and to be rid of these 280's.

:devil: "What if the pounds won't go?" my inner saboteur says. "You may as well forget it/don't do it/give in because look, it isn't working. Face it." :devil:

I'm hearing that stuff but I'm not listening. *credit* Okay I'm leaving my :devil: saboteur here. I'll check in later. Bye :wave:

06-20-2011, 04:07 PM
Good Morning Coaches:
The camp site was beautiful; it was on the beach in Northern California. The sun came out every afternoon and the biking was terrific. The family dynamics were, however, treacherous. While DS had the time of his life with family, I was uncomfortable, resentful and petty. At least I felt that on the inside. When my car died, I had no emotional reserves. Rather than dealing with it myself I called my DH who was 3 hours away. There is no greater loving act a spouse can do for a wife than answer an unjustifiable summons so that she can cry on his shoulder and watch him replace a battery. Although my DH doesn't have a lot of expressive dialog, his simple reply to my unreasonable request was a complete statement of love. He said only, "What is the address?" So, on the whole, a valuable though difficult weekend. I learned a lesson in love. I was able to be more compassionate to my parents. I kept wheat free and ate protein with everything. But I ate too large of portions and was a whopping FOUR POUNDS higher this morning. Credit for the act of faith today in staying OP and staying out of morbid self pity over the weight gain. Credit for planning "body combat" class for exercise. Credit for not getting derailed from packing because I am leaving for Goddard in TWO days. I wanted to be at goal when I left. I forget that expectations and instead say, "I will stay OP for today."
Hopefull will catch up on personals before I leave.

06-21-2011, 05:36 AM
Hi Coaches!

Well Rudi has crossed over and Bing is taking his new job, "Alpha Dog" quite seriously. We are sad but somewhat relieved. It has been a hard year since Rudi dislocated his hip last July. He was happy right until the end but my back was tired. Grateful to have known him. I will, however, need to find another daily weight lifting activity.

I am grateful that I didn't have to EE (emotional eat) over it. It was such a painful day and I had such a strong feeling that I didn't want to carry the burden of horrible off plan eating with my memory of my pup . It was a healthy day and today feels much better with the notch of yesterday's success on my smaller belt. *credit*

Today, we'll start to resume our new lives. We traveled yesterday and had snow on both our mountain passes. It is nice here and the garden is very happy. I'll ride my bike and bounce around in the pool with friends. My meals for the week are planned….tonight we're having "Farmer's Market Improv". I'm anticipating the experience of choosing our healthy meal from an array of fresh delights.

I'll add personals later...I have some quiet time to get organized this morning. For me, moving forward with organizaton =sane eating.

BillBlueEyes, yay for patio dining! Keeping a check with portion sizes, even when eating off plan is "thinking like a thin person" . *credit* I checked my cucumbers...they are coming along nicely.

maryann, ouch for the predictability of family(of origin) dynamics. How touching your family (of choice) would just come to your rescue when asked. Kudos for determination to stay in the present instead of getting lost in unfulfilled expectations.

onebyone, I don't have a response card because it's engrained on my brain now but...if I really really want the scale go go down, I have to rigorously monitor sodium/processed food. "I can eat this processed sodium laden food or I can watch the scale move down but I can't have both." It's just water and I hope you were able to fend off your inner saboteur.:rollpin:

Erika(eusebius), yay for a successful concert season and an immediate return to OP eating. You mention podcasts to pump up your motivation. I'm curious as to what you're listening to.

Beverlyjoy, all we have is today. Thanks for the reminder. Sorry to hear of your ongoing and ever changing medical situation. Good for you staying aware. I know you check in daily with the 100 pound club. *credit*

gardenerjoy, I hope you enjoyed your day! *credit* for a fly-by check in.

SuperChick,yay for your first day of a healthy eating plan and for sticking with i!. Little steps add up big. *credit* for "just doing it"

Pam(pamatga), I think "...making the most of some bad days by keeping busy, busy, busy and by putting it all in God's hands" is a very successful strategy. Sending supportive thoughts as DH makes DR. appts.

Anne(AnneWonders), as I read your post you wondered if an app could motivate you. I followed gardenerjoy's lead and regularly "switch around" things I do regarding food/tracking/etc. I do find that things like an app CAN help motivate me. Sending supportive thoughts as you deal with day to day life despite your "personal crisis." I can't even imagine laundry with kids.

CeeJay :wave: I hope your yard work got done and that you were able to say no to sugar.

06-21-2011, 05:52 AM
Diet Coaches/Buddies - The electric code has changed so that arc-fault circuit interrupters must be added when wiring is changed. No big deal - except that the old circuit breaker box doesn't hold them. So you need a new box. Ouch.

Did gym, CREDIT moi. All the guys were swapping stories about being in the crowds during the Stanley Cup parade for the Boston Bruins on Saturday. It was quite a mob.

onebyone - Kudos for, "but I'm not listening" to those Sabotaging Thoughts. You'd think they'd get discouraged and give up, LOL.

Erika (eusebius) - So exciting to think of a new piano; Kudos for following through and completing that purchase.

Joy (gardenerjoy) - Yay for a to-do list that's interesting. Are you still including photography in your activities?

Beverlyjoy - Sounds like a sane plan, "I just can get through today." We're cheering you on.

maryann - Kudos for, "I will stay OP for today." (Apparently, our theme for day - such an important one.) Congrats for finding joy in a difficult and fun trip. Can't wait to hear the Goddard experiences.

Readers - chapter 4
Stage 1
The Success Skills Plan

reality check
If you are thinking: I have to lose weight as quickly as possible. It's OK to change my eating and learn these skills as I go along.

Face reality: The only way to lose weight permanently is to master these skills before you start the diet.

Judith S. Beck, Ph.D, The Complete Beck Diet for Life (Green book), pg 52.

06-21-2011, 07:02 AM
Morning Coaches, hope I find you all well. So, yesterday was the first day of my healthy eating plan, and i'm pretty pleased to say that i managed to stay on plan all day :) I did some planned and unplanned exercise and stayed committed. I think that part of the reason was that this time i've picked a plan that isn't super restrictive: I'm allowed carbs (small regular portions) and even a small treat a day if i want it (a couple squares of dark chocolate or a small glass of wine). I just need to not be dissappointed or demotivated by slow and steady weightloss as opposed to surviving on soup and losing a lot of lbs in a week (probably a lot of it was water anyway).

Yesterday I ate all of my meals sitting down (credit) and did my meal planning for the today (credit) and turned down some chocolate from a workmate (double credit!). I have friends coming over this evening for food, so this will be my first proper test - i have a tendency of late to have a couple of glasses of wine and then eat more than I should. I need to stick to one small wine and a small portion of dessert (budgeted for). Getting used to saying 'no thanks' is a whole new world for me!

BBE: eating outside sounds divine! It's currently raining here in scotland :(
Onebyone: Don't feel down about starting and restarting - nobody is perfect and you seem to know exactly what you need to do to get back on track. The negative thoughts won't help to motivate you - credit for leaving those sabotaging thoughts in the internet ether!

06-21-2011, 09:52 AM
Hi Coaches

I stuck to my plan yesterday and hopped on the scale this morning. *credit* It told me I was down 3.3lbs = 282.9 (according to my ongoing calculations). Closing in on 280. I would never have been thrilled to see 280 coming into view but I have carried this weight for so long it's started to feel somewhat normal. People can get used to anything. It's true. Doesn't mean you should though...

I got a whole bunch of turnips at the store and now need to find those recipes that called for turnips! That's part of what I am doing today.

I'm off now. Have a good day out there everyone :)

UPDATE: spent my first half hour/hour in the community garden tonight. I stayed for as long as my back could take it. I didn't want to over do my first real physical challenge to my back since I hurt it. I did stay long enough to work up a sweat which felt good. *credit*

06-21-2011, 11:09 AM
Hi folks... I did it! I got through the healthfully... am grateful for that. I stayed on my food plan, drank lots of water, did my stretches, & wrote down what I ate. I am planning and hoping for today, too.

Thanks for always being here supporting and cheering me and others on to learning to live healthfully with food.

06-21-2011, 01:04 PM
Another flyby, but it's better than not posting at all for keeping me on track. Great to see Beverlyjoy and eusebius back here.

Lexxiss: sorry for the loss of Rudi

06-21-2011, 03:45 PM
Hi Coaches/Buddies!

I'm having a lovely relaxed day at home, interspersing my practicing with lots of reading and breaks for healthy meals. I have been doing qi gong and find that it improves my energy levels and mood quite a bit. It feels great to be back in a healthy mode.

Debbie (Lexxiss) - so sorry for the loss of Rudi. (((Hugs)))
- The podcasts I listen to: dharma talks by Zen priest Judith Ragir, who is also a veteran of 12-step programs such as OA; Inside Out Weight Loss by Renee Stephens; and OA speakers from the Los Angeles intergroup website.

BillBE - That Bruins parade must have been massive. Were you anywhere near it? Ouch for not-so-pleasant renovation surprises.

SuperChick - Big Kudos for your first OP day!! I agree that slow and steady is the way to go - plus dark chocolate and wine are good for you right? ;)

onebyone - WTG on the weight loss!

Beverlyjoy - Great job with your healthy day yesterday!!

gardenerjoy - Thanks, I'm really happy to be back and also to hear from you :)

Time to practice a bit more ... Enjoy the day, all!

Read ARC: yes
Sat down to eat: yes
Gave myself credit: yes
Walking: no
Qi Gong: Yes

06-21-2011, 05:29 PM
Coaches: Good afternoon. Sounds like there is a lot of success in the room today. That is terrific. Second day OP for me. Dropped a little of the camping weight. I feel good and it seems so easy to stay OP without family around. Busy/good today. Took DS to the day camp he will be attending while I am gone and am really reveling in the solitude. I have been fiddling with packing, tidying up, errands and it has been relaxing to have no agenda and no pace set by a 9YO. I am excited to have figured out some little things I have put on the back burner. Finally got the Dr. to diagnose my toe which has been killing me for two months. Infection from pedicure! So irritating to have PAID for pain. The medicine has already improved it bunches. Figured out how to put ocean sleep music on my ipod and make it repeat. Now I can wear it on my Redeye to Goddard tomorrow. Lots of peace - I have planned and worked long and hard to be hear today and it feels tremendous.
BBE: From plumbing to electric codes. The re-model is an adventure certainly. Credit for you and DW to be brave enough to step into the jungle. Seems it would be easier to discover the fountain of youth. ( or maybe you have with Beck?)
Lexxiss: So sorry about you loss. I have an advantage card that mimics your feelings "Why taint the moment with negative overeating?"
Onebyone: Credit for your weightloss. It is amazing what the human body can assimilate into being "normal". On the other side, it can also revel in the change to health as well. I found that after being overweight my whole life. I feel a new normal now which is freeing.Keep up the good work.
Eusibius: Sounds like a great day - healthy, moderate and disciplined. I love days like that.
Beverleyjoy: Great to hear about your successes today.
Superchick: Congrats on your great day. I am also allowed a small amount of carbs and a treat if planned. It has work very well for me over the last 10 months. I looked forward to the vening treat. In my case it was a cheesestick and one Reese's peanutbutter cup.

06-22-2011, 07:01 AM
Diet Coaches/Buddies - Rode my bike for some exercise, CREDIT moi. I'm in the market for a cordless phone if any of you guys have experience with one that makes you happy.

onebyone - Yay for turnips; do share those recipes you discover that are particularly tasty.

Joy (gardenerjoy) - Waving as she flies by, LOL.

Beverlyjoy - Kudos for making a food plan and sticking to it. And for keeping to your stretches - wish I'd do that.

Debbie (Lexxiss) - Goodby Rudi - great to have lived a long and happy life. Kudos for traversing a deeply emotional event without using food.

maryann - Bon Voyage to Goddard this evening. Congrats for chasing down your toe issue to resolution.

Erika (eusebius) - Yay for qi gong - particularlly for making me go to Wiki since it's a new one for me. And Yay for plannig a healthy, balanced day. [I avoided the 1.5 million closely packed folks at the Bruins Stanley Cup parade; I waved and cheered from home.]

SuperChick - Yep, Double Kudos for turing down chocolate from a workmate - there are so many bogus reasons to feel that it would be OK to accept. And Kudos for getting planning and sitting down to eat under way. [Your mention of the rain only reminds me that I want to visit Scotland; have only made it to England and Wales.]

Readers - chapter 4
Stage 1
The Success Skills Plan

Success Skill 1
Motivate yourself daily
For many years, researchers at Brown University have been gathering records from people who have lost an average of 70 pounds and kept it off for an average of 6.5 years. They created the National Weight Control Registry, which now includes data from thousands of successful maintainers. Many of them had tried to lose weight a number of times before they finally reached their goal and stayed there. What made the difference? What helped them finall achieve lasting weight loss?

Judith S. Beck, Ph.D, The Complete Beck Diet for Life (Green book), pg 52.

06-22-2011, 07:43 AM
Hi Coaches!

I thought things through before heading to VBS….reminded that last year there were multiple varieties of cookies. I took a yogurt and a piece of my healthy bread. Although tempted, I resisted every single sweet. *credit* Enjoyed my bike ride home, attended a boring meeting and found myself with the choc covered almonds late in the afternoon. Instead of continuing that path I got up and headed to the farmers market. Got some tomatoes and ran into a chiropractor friend who whisked me into her office for an extended session. It really helped and I felt Rudi smiling knowing that my poor back was getting some relief from the months of care-fully carrying him in and out. VBS again today....I have a plan.

BillBlueEyes, kudos for hopping on your bike. It's so easy to neglect exercise when one is immersed in a daunting project.

SuperChick, double credit for avoiding gifted chocolate. Kudos for your new saying, "no thanks".

onebyone, *credit* for staying OP UNTIL the scale moved. Great that you were able to spend some time at the community garden without going overboard.

Beverlyjoy, credit for a healthful day while anticipating and planning for another.

gardenerjoy, *credit* for posting and acknowledging it helps you stay on track.

Erika(eusebius), thanks for the podcast info. I just recently got an ipod and haven't figured all the possibilities yet. Glad to hear it feels great to be back in a healthy mode.

maryann, safe travels and best wishes on your new adventure. I appreciate your sharing your advantage card with me. Your words said it quite well., "Why taint the moment with negative overeating?"

06-22-2011, 07:49 AM
Morning Coaches, another rainy day here in Scotland - it's supposed to be summer! :shrug: Although today nothing can dampen my spirits as I discovered i have finally paid off my student loan! That is a massive relief for me and one less thing to worry about (and a bit of extra money in my back pocket every month - i can start treating myself now :D ).

So yesterday was another mainly on plan day - managed to bike to/from work(planned exercise) and then squeeze in a couple of sets of sit ups and push ups when i got in from work (unplanned) so credit for that. My eating was good through the day and in the evening we had friends over - i managed to watch my portion sizes although had a glass of wine and small dessert so am going to be extra careful today so that i stay on track - 'flexible restraint' as my plan calls it. So far so good. I'm only going to try to weigh in once a week as i have a history of getting obsessed with the scales, but i'm so tempted to have a mid-week weigh in tomorrow to see how i'm doing.

Maryann - I totally hear you about staying OP when your family is not around - it sounds so bad but it's almost like you can't be selfish / focus on yourself as much when there are other members of your family at home - as much as i love him i relish those moments of solitude when my partner goes away with work or has a night in the pub with friends... and i agree, a big woop for the success / positivity everyone is feeling.
Eusebius - I am so in awe of your piano playing - it must be so relaxing and inspiring to create music in your home.
OnebyOne - no turnip recipes i'm afraid, although i do love them boiled with carrots and then mashed together - you get a crazy orange and yellow mash and it is yummy! that may just be a british thing though... ;)

06-22-2011, 08:09 AM
Lexxiss - credit for turning down the sweets and not continuing on the choc covered almonds path - it takes real strength to stop, put them to the side and continue your day OP. CREDIT!

06-22-2011, 11:28 AM
Struggling a bit with overwhelm. Which leads to a desire to eat. Not so much an emotional eating response as just wanting a break. I think it might help today to putter in my garden a few minutes when I feel like that.

WI: +0.45kgs, Exercise: +70 820/1300 minutes for June, Food: 70%op, Read my Advantages and Responses: yes

eusebius: yay for a lovely relaxed day, especially after the last few weeks you've had! I've been doing some qi gong, too. I like how it seems to help with flexibility without increasing stiffness like yoga does to me sometimes.

maryann: that all sounds truly wonderful! Glad you got the infection diagnosed and treated before your trip.

BillBlueEyes: our cordless phone is a Panasonic DECT 6.0 with two extensions. We've had it about 4 years since we moved into the new house--it meant not having to run cables to get land lines where we wanted them. There's an answering machine and talking caller id built in. We've had no trouble with it.

Lexxiss: thanks for modeling the excellent Beck behavior of thinking through what happened last time and planning ahead.

SuperChick: great job paying off your student loan!

06-22-2011, 12:39 PM
Hi Coaches/Buddies!

Wow, another day with no appointments ... yee haw! Yesterday was OP and I did a 40-minute qi gong session. Today: rainy outside, so a good day for beginning to organize the new shelves in my studio.

An exciting development for me: our meditation group has found a more permanent space to meet each week, in a yoga studio walking distance from our house. Not only is this incredibly convenient - it's also a great location for attracting new people to our group. And I already knew the yoga studio owner and her husband - I took classes from her for years, and she is lovely. So it's a great development for our sangha.

Maryann - How wonderful that you are feeling some peace - I am really happy for you.

BillBE - We have a Panasonic cordless that seems to do the job for us. I have even used it outside sometimes. Very wise that you avoided the parade craziness.

Debbie (Lexxiss) - WTG resisting all those VBS treats! Glad to hear the chiropractor session was helpful. You will love having an ipod ... I have an iphone and can't imagine how I ever lived without it ;)

SuperChick - where are you in Scotland? I visited in 2002 and am hoping to go back one day. Our choir sang in Glasgow, Edinburgh, Oban, and Iona Abbey. My mom is a Chisholm and I loved seeing where some of my ancestors lived.

gardenerjoy - I can so relate to the overwhelmed feeling. I remember a Buddhist teacher saying something like "Our situation is dire - so we need to proceed even more slowly!" I think garden puttering sounds just perfect. Do you go to classes for qi gong or do you use a book or video? I'm a newbie and would love to hear.

Back to shelving! (This takes me back to my high school days when I worked in the public library part time ...)

Have a great day all!

Read ARC: yes
Sat down to eat: yes
Gave myself credit: yes
Walking: no
Qi Gong: Yes

06-22-2011, 01:08 PM
Hi Coaches

I woke up in the middle of the night from my aching shoulder. I came out to the living room, pulled out the futon, set up the heating pad and fell asleep. But not without having a boiled egg that was in the fridge. I had missed dinner as I came home late from the garden, and I left before dinner, and then didn't eat after. I had to check this was *me* I was talking about. Missing a meal? hello? It was so not an emergency to miss my meal, just like Beck says. I was ravenous though when I woke up, so I chose to have the egg. I'm ok with that. My arm/shoulder feels fine now too so good news all around.

*credit for weighing in: -1.8lbs = 281.1 I'm on the cusp of the 280's now. I met my wii fit goal, which had to do with reaching a certain BMI number. Now I changed my goal to a weight goal. I should reach it quickly. I'm opting to see myself reach my very small goals instead of waiting eons for the Big One.

I'm enjoying my foodplan and getting plenty of veggies in me. Yay:broc: <--- especially that guy. Yum.

I have 3 art projects on the go and am reading up on making pdf files. I think I am going to really try to make some instructional dowloadable pdf files and/or a kindle e-book. I have a particular specialized knowledge that I use to make money with by making things and selling them. I am thinking I should just sell the knowledge, the how-to, the kit. I am ready to let that out into the world. It's a big project, but I can break it down into small steps. If anyone has any wisdom for me about this please drop me a line. I'm all ears.

Ok off to get to work Coaches.

Bye for now.

06-22-2011, 01:22 PM
Morning coaches. Exercised (step class), OP, down a pound of family trauma camping weight ( I like to call it FTC.) Excited about Vermont tonite. I am bringing my scale for accountability. Like Lexxiss and I discussed yesterday, I don't want this experience to be lessoned by compulsion to food. That has been my whole life history and I am writing a NEW CHAPTER.
Eusebius: That is great to have yoga so close and easy. I am five minutes away from my club and as a result I have been steadily exercising for 20 years.
Superchick: Credit on the healthy behaviors. I have learned to appreciate the easier days. Not everything is a struggle. Sometime it is easier to do the right thing. Then, on the days I trudge, I try to remember it will not always be hard.
gardenerjoy: overwhlem is tough. A little physical activity like gardening always helps me.
BBE: I am phone cursed. I will not provide input.

06-22-2011, 04:38 PM
Argh is all I have to say about today. I haven't recorded food or seriously counted calories for several days. I fell off the wagon a bit with my hormonal cycle, which coincided with a major heat and humidity wave out here, and of course the air conditioning is not working. I gave myself Monday to lay around, sweat, and eat whatever I wanted, on the condition that I got back on track Tuesday.

Got back to exercise yesterday after a four day break. Got mainly back on track with eating, though not recording. Today I will solidify the on-track-ness. A weary Credit.

In about ten days, I head out of town again for another three week jaunt with the Mom. I'm excited about this -- my brother and I are throwing her a surprise 60th bday party before we all head to Florida for some beach time -- BUT my mind is already thinking ahead. I'm fighting to keep the blinders on, but life keeps getting in the way. It is clear to me yet again that I need to leave the house if I'm going to sustain some serious writing.

For example, today the landlord's repair guy showed up unexpectedly. We need these repairs done, including the air, and I'm glad they respond so quickly, but sheesh. I had just managed to get a good flow with the writing and there he is at the door! The kitchen's been bombed with dirty dishes. Thank goodness my "manageable chunk chore" of yesterday included cleaning the bathroom sink area where he'll be working. Doesn't anyone else prefer to have things planned? Grrrr.

SO, the solution is clear. I just need to do it, just leave the house, even if I only do it for seven days before I'm juggling the travel. That's seven more days of writing than I have right now. I feel able to do this, because my kitten duty has considerably lessened, and I can NOT take care of everything in the house. Gotta let some stuff go.

This is just me whining about the things I can't control, which I'm working through while I wait for the guy to finish the repairs. Thanks for listening.

Goals for today:

* PUT MYSELF FIRST (in a positive way)
* Journal about accepting the summer plans
* With this acceptance, set some REALISTIC objectives to be accomplished. Make a Loose Plan.
* Exercise
* Record intake and calories
* Get out of the house this afternoon/evening and do some writing (depending on air conditioning dude)

06-22-2011, 06:49 PM
Hi folks… I am making and taking ‘baby steps’ back into my Beck techniques - I have been writing down my food, keeping my exchanges, & drinking lots of water. My next step is start journaling. Yesterday and the day before I did some meditation. So, I have a few credits going… I am grateful. I am having struggles with after dinner eating.

gardener joy - Hi back!

Erika - my sister does qi gong too and loves it. I am glad your meditation group has found a space. I do my meditations at home. A group would be nice.

Maryann - glad you are getting back into the swing and even lost a couple of camping pounds. I agree - that scale can be key sometimes to direct our path.

Billbe - credit for bike riding!

Lexxiss/Debbie - thanks for peeking over to the gratitude thread to see that I was still here. It’s an anchor - I won’t abandon my gratitudes. I am so, so sorry about your doggie. Our fur kids are part of our hearts. I am doing a happy dance for you staying away from chocolate covered almonds.

Superrchic - Hi! So glad to see you had many credits yesterday. YAY

Onebyone - I am so glad you are loving veggies!!!! Hope your shoulder heals quickly.

Mary contrary - glad you got your exericse in. Planning to put yourself first in a positive way is a wonderful goal.

Thanks to all.

06-22-2011, 09:29 PM
Sorry, I'm late today but a band of t-storms moved through and knocked out our electrical power. I spent the past hour reading the past couple of days' posts here from everyone.

Beverlyjoy I can sense you being upset and feeling like your inner gyro is off kilter. I am sure that in a few days, you will feel like things have righted themselves. I have one cardinal rule with myself regarding my eating which I have adhered to for a year: no matter what I've eaten, it gets logged on my BLC food log on my computer. Off plan, on plan and everything in between. For me, this is the equivalent of centering myself.

gardener joy Does this mean all the business traveling is done for awhile? Did you finish the pink book? I am saving the last two chapters, although I briefly read through them when I am closer to my goal weight.

speaking of which, onebyone, I don't know which book you are following but on the end of Day 41 and into Day 42, Dr. Beck talks about some of the issues you (and some of the rest of us) struggle with and work through. I feel it is sort of the whole plan in a nutshell.

Maryann-One thing that I have finally learned to accept is that my weight lose will be erratic but steady and that it will not probably a follow a straight linear line downwards. I weigh every a.m. I record it on my computer and then at the end of the month, I delete it. Now, that seems dumb but detaching allows me the perspective of figuring out why I had one good week and maybe a not so good week.

For ex: I have moved to the Advance level of my strength training exercises I do every other day with free weights. My thigh muscles (and knees) were visibly swollen the other day (even DH noticed!) and, of course, I had a bad night's sleep but more importantly, I gained (for 24 hrs) 2 lbs. Now, had I not been making small notes of what was going on the day before, I would have freaked out and maybe overeaten (as I used to in the "old days") but this time I recorded it and "let it go". Sure enough the next day(day off from doing those exercises) I lost those same 2 lbs.

P.S. I never thought about bringing my scale along with but should I leave home for any length of time, I just might. I know I would make sure I logged my food daily. That I do know.

Eusebius(erika)-glad to hear you are home again. It seems so many people are reaching out for a "kinder, gentler" way to move our bodies.

BBE - All I can say is "Oh Boy! Do I remember some of my renovation "stories"." By the end of our home being renovated, my former husband and I were separated. A week before the final sale of our home, he called me from his vacation with his GF to tell me that the main chimney broke and there were an avalanche of 100 yr old stored up coal dust throughout our basement. He said he had called someone to come and replace it ($800 back in 1996) but nothing else was said. When I arrived to the house, to stay one last night on a sleeping bag in our old bedroom, I found dark footprints all over the kitchen floor leading down into the basement and out the back door and food garbage thrown into the once sparkling sink from the worker who came to fix it. So, the last night in my beloved house was spent cleaning it up before the new owners were to take possession. "Oh well". P.S. all older houses have to have a new box. Ours was $600 back in mid-90s. I hope the price hasn't gone up too much for you.

Marycontrary - I often wonder how much better I would do if I didn't have all the "distractions" of meeting every one else's needs but then I also wouldn't have all the love coming back at me either. It's a yin and yang kind of thing. GJ on making #1 number one.:carrot:

Lexxiss-I am so sorry to hear of your recent lose with your beloved dog. Chocolate covered almonds were my favorite last winter. I haven't had any in several months. I just can't go there. :congrat: for you as well.

Superchick - Great job for all of your steps in following the Beck way.

Banana peels performed miracles on what I thought were devastated tomato plants. If I hadn't seen it with my own eyes, I don't think I would have believed it. Who knew?

We have cute little sugar snap peas. So cute!:o T-storms are watering the plants this past week. I'm keeping my hands behind my back as I gaze on my garden. I think I am in love.:dizzy:

Credit: moving to Advance level for strength building (read: awakening sleepy muscles). Missed two days in past 2 1/2 weeks of core strengthening exercises. Do everything first thing upon rising each day.
Credit: "Letting go" of what I can't control/do anything about/ or, if I did try, might muck it up.
Credit: Not allowing weird sleep patterns (yes, again) to unsettle me. I do what I can when I can.
Credit: Finding healthier versions of former favorites and actually truly enjoying them. No bull. For ex: cold broccoli salad w raisins and raspberry walnut vinaigrette, "from scratch" whole wheat vegetable pizza (w rf shredded cheese kneaded into it) and LOTS of ice to chew on (eat 3 glasses and I start to shiver--really reduces body temps! Try it!)

Peace and love, my friends.:grouphug:

P.S.-That is my niece, Carly, one of twin sisters, who lives in Colorado.

06-23-2011, 01:12 AM
Coaches/Buddies MRI on the knee today; results will be available in a couple days. Don't know what I'm hoping for.

Still on plan. Lots of good energy on the forum.

Lexxiss/Debbie Sorry to hear of your loss. Glad you are finding the positives in it.


06-23-2011, 07:05 AM
Diet Coaches/Buddies - Thanks for the several cordless phone recommendations. I'm leaning toward the Panosonic. Consumed a can of sardines with lunch to stay on plan for the day, CREDIT moi, until I ran into some cookies after dinner and scarfed a few without an obvious reason - OUCH. Even though my renovation is going well, within the limited definition of "well" for an old house, I'm carrying a constant tension as we wrestle each new difficult problem. I need to be more conscious of this since it might be leaking out as grabbing a cookie.

Did gym, CREDIT moi, happy to walk there and back under an umbrella since our garden needed yesterday's rain.

Anne (WonderAnne) - Keeping my fingers crossed for your MRI results.

onebyone - I'm impressed that you missed a meal and so easily see it as "not an emergency" - you're doing something right.

Joy (gardenerjoy) - Yep, overwhelm does seem to court desires to eat. Kudos for seeing that so you can take evasive actions.

Beverlyjoy - Kudos for working your way back into your Beck strategies.

Debbie (Lexxiss) - Yay for a farmers market and chiropractor session rather than chocolate covered almonds. Enjoying the thought of Rudi being pleased that your back is getting some respite after all that carrying him.

Erika (eusebius) - Yay that your sangha has a new home within walking distance. The thought of clean, new shelves is appealing.

maryann - Waving toward Vermont as the sun is coming up and your red eye flight must be landing. LOL at "phone cursed."

MaryContrary - Ouch for trying to work while someone is working on your house - I do know about that. Kudos for remaining clear about what you have to do to feel free to take off in ten days for a neat mom visit.

pamatga - Oh yes, the South does know how to put on a thunder storm. Your salad description has me drooling here, "cold broccoli salad w raisins and raspberry walnut vinaigrette."

SuperChick - Congrats for paying off your student loans - a grand milestone - although you'll have to be wary that the notion of extra treats doesn't drift into Sabotaging Thoughts about deserving extra snacks. Love the thought, 'flexible restraint.'

Readers - chapter 4
Stage 1
The Success Skills Plan

Success Skill 1
Motivate yourself daily
These successful maintainers consistently told researchers that their final weight-loss attempt was different because they had more powerful incentives to lose weight and never forgot what they were. The incentives varied from dieter to dieter, but most centered on a health problem ("I want to lose weight to avoid a heart attack") or a social problem ("I'm recently divorced and want to feel confident about dating again"). They never lost sight of these reasons, even after they had reached their goals.

Judith S. Beck, Ph.D, The Complete Beck Diet for Life (Green book), pg 52.

06-23-2011, 08:32 AM
Morning coaches! Another on plan day yesterday, and this morning I couldn’t help myself – I went to the chemists and used the scales (don’t keep any in the house) and in my 3 days on plan I’ve lost 2lbs! :cheer3: So, I am giving myself credit for listening to my self-hypnosis track on my mp3 player before bed last night and this morning, exercising (an hour of wii zumba – loads of fun) and I am continuing with a positive attitude. I am trying to do day 11 today (pink book) where you monitor your hunger before / during and after meals. I am slightly weary of the following day where you have to miss lunch – how did everyone else get on with this? (onebyone – you seem to have got this dialled!)

Anne – Good luck with the MRI, sending positive thoughts your way.

Pamatga – another gardener! I have dug up and planted my garden for the first time this year and I too am slightly obsessed / in love! I’ve so far got loads and loads of salad leaves which are featuring quite heavily in the food plan, and some radishes ready, but apart from that I’m sitting on my hands waiting for everything else to grow! I am really enjoying it though and it’s giving me nice focus for my energy – I always feel positive when I come out of the garden… except when next doors cat’s been in there... grr!

BBE: thanks, and you’re right – I think I’ll keep the treats mainly clothes based! :D

Beverly joy / mary-ann – I’m pretty sure it’s just newbie enthusiasm that’s pushing me on through this week! I’m actually enjoying crediting myself – it comes easier than I first thought it would.

Erika – I live in Aberdeen, the oil capital of the uk… or the granite city as it is also known :)

06-23-2011, 10:57 AM
I'm going to have to be creative to get exercise in today. Starting right now with 15 minutes of Qi Gong.

WI: -0.2kgs, Exercise: +60 880/1300 minutes for June, Food: 80%op, Read my Advantages and Responses: yes

eusebius: I'm a beginner, too. I bought a whole stack of Lee Holden DVDs over a year ago, but I had a hard time holding my arms up as long as he does (I should try again, though). So the one that I'm actually using is 7 Minutes of Magic AM&PM Routines. There are three separate routines, but two of them have 7 minute and ~15 minute options, so there are really five short routines to choose from.

06-23-2011, 11:20 AM
Hi Coaches/Buddies!

What a beautiful morning here in Southern Ontario. I am so grateful for my lovely back garden and comfortable chair - and for my laptop and router which allow me to sit in it and write to all of you!

We went out for dinner to an Italian chain restaurant - yay for nutritional info online! I stayed OP and even under my WW points for the day, even with a glass of Chianti. Woot!

onebyone - Ouch for your shoulder - but kudos for your new attitude to missim meals! You are on a great track right now. The idea of "instructable" pdf files sounds intriguing. Would love to hear more.

maryann - LOL at FTC!! I love Vermont - I hope you have a wonderful time.

MaryContrary - WTG getting back on the wagon. I can totally relate to needing to leave the house to write. I probably said this already, but in the final stages of writing my dissertation, I had a friend who gave me her home office to write in. I wrote two chapters there and did it on a 9 to 5 schedule. I will always be grateful to her for that. BTW have you read the book "Writing Your Dissertation in 15 Minutes A Day"? It really helped me!

Beverlyjoy - Credit credit credit! Gotta love those baby steps. I relate big time to the after dinner eating struggle.

pamatga - Kudos for advanced strength training and also for your healthier thought patterns re: temporary weight gain. You are doing this!

AnneWonders - Sending positive vibes for your MRI. Kudos for staying OP!

BillBE - Renovation seems like a massive stressor. I have never been through it myself, but everyone I know that has done major reno work on their house has been incredibly stressed. Virtual hugs to you ... take care of yourself!!

SuperChick - I will now be thinking of you every time we drive on Aberdeen Ave, a major thoroughfare here in Hamilton :) Congrats on the 2 lbs - you are doing everything right!!

gardenerjoy - I think Lee Holden is fantastic! I have been doing the "Discover Qi" 6-week program on his website. Would love to get the 7-minute DVD too. I love yoga but I have to say that qi gong is giving me many of the same benefits much more quickly and effectively - just my experience.

Wishing everyone a great OP day!


Read ARC: yes
Sat down to eat: yes
Gave myself credit: yes
Walking: no
Qi Gong: no (just meditation & breathing)

06-23-2011, 06:12 PM
Evening Coaches, or is it Afternoon? Hey, from Vermont. Flight was great. Slept all 4 hrs. Made my connections in New York and now I sit in my dorm room contemplating a dream, two years in the making, that is happening. I am loopy from the travel and nervous about whether I can REALLY write a book but I am excited to let myself be totally new and teachable.
I can't believe it but I was OP through the flights and the car trip, everything. I told myself I wouldn't eat breakfast until New York was having breakfast. I was tempted midnite at the airport (that sounds like a song) but I said, No Choice. I still can't believe I am capable for the first time in my life to NOT allow myself a choice. If I can do that, than maybe a book will be easy.
Best to everyone.
Mary Ann

06-23-2011, 11:09 PM
Hi Coaches!

I didn't fare so well at VBS yesterday, however, I didn't go completely out of control, either. It is an improvement from last year. I found I was actually able to stop snacking. I rode into a fierce headwind (3 miles) to get there and rode back home, too. *credit* for biking to
Today was not much better, and I found myself just accepting that it's just one more day of VBS then I can get back into my normal routine. That's before all the extraneous stuff started happening.
~ We had an appt. with a veterinary cardiologist who wanted to do all kinds of testing on the pup. His heart condition hasn't improved. $$$$$ I had to say I didn't have the money right now.
~DH is having conversations with the friend who is paralyzed and it's very emotional.
~ My best friend, who went through the awful divorce called to say she was fired from her job today. How will she survive this?

Now I am faced with a gigantic reality; AGAIN. Debbie, your life isn't ever "normal" and you'd better just get back to THE PLAN for being successful with dieting even when life isn't normal. I look around...I'm tired….I don't feel like eating (thank goodness). Perhaps I can set a 30 minute timer and get some stuff done which will make my morning go easier….which will help me to stay with my food plan. Somehow I need to put my dieting first.

BillBlueEyes, great that you're still making it to the gym. I have baby about you?

SuperChick, I picked a non stressful day for my hunger experiment and it went fine. I have had several occasions since where I ended up missing my lunch for some reason or another and I'm easily able to just say , "It's ok, it's not an emergency." It works for me.

gardenerjoy, great job using NO CHOICE to get 15 minutes of Qi Gong in.

Erika(eusebius), yay for a nice dinner out which allowed you to stay OP and have a glass of wine!

onebyone, glad that you are enjoying your food plan. I'm interested in your instructional files...what skills would a person need to be able to use them?

MaryContrary, I'm having similar feelings about the things I can't control. Your "just do it" in regards to what you need to do (leave the house) is helping me right now. Great that you have been able to make a list.

maryann, I'm so excited for you as you take your Beck skills and successes into a new realm.

Beverlyjoy, yay for baby steps back into your Beck behaviors. BTW-I didn't check on you...just knew you were there and you would be back here when you were ready. I do, however, think of you often!

Pam(pamatga), I am in love with your garden, too. ...and mine. The fruits of our labor are just miraculous. Thanks for sharing your recipe redo's. They sound great!

AnneWonders, I wish you well as you wait for MRI results.

I am off to try....
ETA-Update-I spent 30 minutes cleaning the source of food. It looks and feels better. I can wake up in the morning with a clean slate.

06-24-2011, 01:09 AM
With some of the residents here in Sandy Springs without power when the power went on and my computer was left on from an all-nighter of no sleep, it temporarily "stunned" my computer. I wish I could say I did some magic (my DH thinks I can with computers, he is so wrong) but after some Idiot Tech Support on my end, it is back running. I said "Oh well"--- and said to myself "you really do spend more time here than is really needed for your life right now, maybe this is a sign." Then, it came on and "Oh well" again for passing the opportunity to walk away from this blasted thing.

AnneWonders, I don't know what happened to your knee but I have been told that I need total joint replacement surgery and I am following a book called "Treat Your Own Knees" by Jim Johnson P.T. with very good results in almost three weeks.

Beverlyjoy-you'll get your Mojo back in no time!! You can do this GF!:carrot:

maryann-it is always exciting to see someone take these Beckisms and run with it. Go!

MaryContrary I too am a person who thrives on list making. I used to be obsessive about it when having a day planner was the "thing" (I'm dating myself here). Now, I try to "Keep It Simple Silly";) but I recall a saying "If you don't know where you are going, then you will end up someplace else".

onebyone, So, is this instructional pdf files going to be on selling your artwork and handiwork or on doing those? I think you got all of our attention here. Details. Details.

Erika[eusebius], One of the reasons why I was first attracted to the South Beach Diet is that in Phase II you could have a lean steak, salad, baked potato with butter and sour cream and enjoy all of that with a nice glass of red wine. What diet? Glad you too remembered (and enjoyed) that no dining experience is complete without one of nature's magnificant creations: wine! When we remember how ripe dining is for human contact and the chance for intimacy then we realize that we need less food.

gardenerjoy, Okay, now, you got me running back to to get the dvd on this. GJ in realizing that "if I don't do this, who will [make] me?" No one!

SuperChick, again, missing a meal is like what I said above. I noticed that the more I focused on the food the less I focused on what was happening around me. When I flipped that, food became less important and I began to notice everything I had been missing when I had my face buried in the "burger, burrito, pie, cookies, chips." Focusing solely on food is actually very isolating or it was for me. I was very closed off from those around me. Now, when I am out, I take time to chat with the waiter, with my dining companions and to look around at the trees, sky and life around me.

BBE-could it be time to reread your Response cards? :hug:

Credit: letting go and letting God with everything I can't deal with---which has been a lot the past several days.

06-24-2011, 06:32 AM
Diet Coaches/Buddies - At a restaurant lunch with friends, I had a combo plate with stuffed grape leaves, humus, tabole, and veggies - CREDIT moi. Fish and chips were also attractive with uber calories and I avoided them. Survived a difficult day on the renovation that ended up well.

Joy (gardenerjoy) - Good grief; just as I finally learn to spell Pilates, now Qi Gong appears multiple times. Is it pronounced like quinoa?

Erika (eusebius) - Yay for lounging in one's own garden. And Kudos for managing through an Italian restaurant - there's so much pasta to be avoided.

Debbie (Lexxiss) - Ouch for so much trama and drama in your life, with Kudos for "just get back to THE PLAN." Sending supportive thoughts to you and the pup to find your way. [We've got a bunch of sugar snaps - so yummy right off the vine - but haven't seen cukes yet. As I remember, we didn't see any cukes last year until one of us triped over a 12" guy hiding behind the leaves, LOL.]

maryann - Big Kudos for your "No Choice" - with that you can conquer the world. What a lovely time of year to be in Vermont.

pamatga - Ouch for testing your computers ability to recover from an immediate power outage. [Yep, it's always time to be reading my Response Cards.]

SuperChick - Congrats on those two pounds gone. Can't wait to hear how you do on the hunger experiment - it's a surprise. My own hunger experiment started with keen hunger before lunch as I worried about not eating. That was followed by moderated hunger starting at the exact moment that I usually break for lunch continuing for an hour. Then I felt no hunger and it was all over. I was shocked that I just went about my business and didn't even eat extra at dinner to make it up - just shocked. It really isn't an emergency to skip a meal.

Readers - chapter 4
Stage 1
The Success Skills Plan

Success Skill 1
Motivate yourself daily
I reached the same conclusion in working with dieters. To be successful, dieters need to motivate themselves continuously. They do so by regularly reminding themselves of the reasons that weight loss is so important to them.

Judith S. Beck, Ph.D, The Complete Beck Diet for Life (Green book), pg 52.

06-24-2011, 10:15 AM
Hi Coaches

DH's mom called earlier in the week inviting me to an Indian restaurant buffet. We were there in the winter and we both loved it. I've checked out the food *credit* and there are several things I can have, along with several things to avoid. We're going there at lunch today. I am approaching this event with Great Vigilance. The toughest part will be avoiding the nan bread as I can already see MIL thrusting the basket toward me. Over lunch I am going to tell her I am on a foodplan and for now, bread is out. I hope she doesn't want to talk about it a lot. I sure don't.

I had a happy experience weighing in this morning *credit*. The wii fit told me I was 280 today (-1.1lbs). :carrot: Perhaps I can put those clingy 280's behind me by next week. I have dropped all breads, potatoes, rice and pasta for now. Low carb is what I am doing but I am not concerned about the carbs in other veggies at all. I have severely limited my fruits and will add them back once I truly believe this is "real" weightloss. I am still thinking "it's all just water". I think I'll harbour that thought until I am under 270! Did I tell you guys I was a hard nut??

I've attached an image of one of my jewelry creations using modeling plastic. What I am thinking is I could give the instructions to make this piece in a pdf file. I have HUNDREDS of designs and several diferent "things" from jewelry to mirrors to clocks to hairclips to book covers to boxes &etc. that I could give instructions to. I can take pictures of the process and write out the instructions and it could be a downloadable file, or part of an e-book.

I'm currently reading a FANTASTIC book on making money online called KaChing. It' about setting up a site that "pays and pays". I really recommend this book. I am on chapter three or four. I'm going to follow his advice and see if it works. The pdf file/ebook idea is not a new thought for me. I've been mulling it over for a few years. Yes, that's years. I am not sure if I want to give away my one big innovation but I am getting closer to doing that as I see others coming close to my method of making so I may as well. People like patterns and people like kits. At the same time as offering the pattern/file I could just easily add the materials to make it. The KaChing book reminded me that I do have special skills to offer the world. AND SO DO YOU Dear Coaches... so do you!

Better go. My morning beckons (haha!) as does DH.

Have a good FRIDAY!

UPDATE: :broc: I stayed OP through lunch with the MIL!!!! Massive credit to me!! I am still OP now too... more in the a.m. Yay!

06-24-2011, 10:16 AM
Good Morning, Coaches<
Op today at the school cafeteria. Cut the portion of eggs and bacon that I was served in half. Took a cup of fruit and left feeling very successful. The scale I brought was broken in transit :( I have a little time this evening to run to a store to go buy another one. Disappointed to not weigh in but the willingness was there. That is what always counts. Will checkin with personals later tonite if I can.

06-24-2011, 10:51 AM
Coaches/Buddies I'm doing well. Several pounds down since I started my new app, still motivated, still working the Beck techniques. Gotta ride the wave when you catch one.

Starting to think about the big family vacation that starts next Friday. 10 days of visiting cousins. Oy.

My first real mandolin lesson is tonight. I'm excited.

BillBlueEyes Yay sardines, boo cookies? Wow, that just seems so so wrong to type. ;) Glad you continue to manage your renovation.

SuperChick Congrats on your weight loss! The lunch skipping thing isn't the most fun thing in the whole world, but absent any medical conditions, really isn't a big deal. And if you keep telling yourself that, it is even less of a big deal. Let us know how it goes.

gardenerjoy Qi Gong sounds creative to me. Nice work.

eusebius/Erika Nice work on the restaurant and hooray for fitting in a glass of Chianti!

maryann So good to see people pursuing their dreams. It is so empowering and that flows into our ability to make choices about our food intake.

lexxiss/Debbie Sending you support in this difficult time. Great job on the bike commute (headwinds are really draining), and also getting thing organized to make today easier. Easier is good.

onebyone Looks like you are setting yourself up for success at the restaurant. Great work. Love the little cow!

Hello to all those I missed yesterday. Y'all have a good day!


06-24-2011, 11:53 AM
I did my 15 minutes of Qi Gong in the morning after reporting here. Then very late last night, after book club, I followed it up with 30 minutes of yoga and 15 minutes more of Qi Gong. Yay. That kind of thing will put me on track to meet my exercise goal for June even though the first half of the month was pretty sparse with exercise. I seem to be adjusting my days around the notion that I can exercise and write on the same day.

WI: -0.3kgs, Exercise: +60 940/1300 minutes for June, Food: 80%op, Read my Advantages and Responses: yes

eusebius: Lee Holden's online program looks great -- thanks! I'm going to do that.

maryann: sounds like a terrific trip, OP and all! I'm finding that my Beck skills are very transferable to writing -- especially making a plan and monitoring my actions.

Lexxiss: so sorry that you and those your love are going through so much right now. Good job thinking through the implications for yourself. Can you reframe "Somehow I need to put my dieting first" to something like "I want to put my self-care first so that I am in good shape to help others."

BillBlueEyes: Qi Gong is pronounced something like "chi gung." Which is easier for me than quinoa, but not much.

onbyone: oh, that KaChing book sounds really good -- thanks! (the pierced cow is fun, too!)

AnneWonders: The mandolin lesson sounds fun!

06-24-2011, 12:47 PM
Hi Coaches/Buddies!

OP again yesterday. The aging body is hitting me a bit today. I have been experiencing a lot of headaches - just called the optometrist for an appointment. Also I have some pain in my right forearm - not sure if it is from knitting or playing octaves. Avoiding both for the moment.

maryann - Wow, so exciting to be in Vermont realizing your dream! I am looking forward to reading your book!! WTG staying OP through all the travel despite temptation.

Debbie (Lexxiss) - ((((Hugs))))) and positive thoughts to you through all the stress. Big credit for being able to stop snacking and for biking to work! Remember to *Breathe* and take care ...

pamatga - Glad you got on the computer just long enough to write to us :) Just loved this insight from you: When we remember how ripe dining is for human contact and the chance for intimacy then we realize that we need less food. Thank you for that!

BillBE - Kudos on the delicious and healthy lunch and on surviving your difficult reno day.

onebyone - great plan for the Indian restaurant, and congrats on the continued weight loss!! The book "KaChing" sounds interesting and I think you really have a viable idea there! Love the cow also :)

AnneWonders - Congrats on your weightloss and renewed motivation!! Enjoy your mandolin lesson. I think it's a really cool instrument and you're in for some great fun.

gardenerjoy - you're doing so great with exercise! Kudos! Love the "notion that I can exercise and write on the same day" - inspiring.

And you've also inspired me to go do my Qi Gong for the day, so off I go. Have a fab Friday, all!


Read ARC: yes
Sat down to eat: yes
Gave myself credit: yes
Walking: yes (spontaneous)
Qi Gong: yes (short session)

06-24-2011, 06:02 PM
Evening coaches, today was a bit of a wierd one for me as it is the first day since i've been 'on plan' that i haven't been at my desk at work. I was doing an off site visit so didn't do my little morning routine that i've gotten into - reading my ARC on my computer at work, writing my plan for my food for the day, lsitening to my self hyponsis; i thought through my ARC reasons but felt a bit like i need to think a bit more about a routine outside of work. So, i took advantage of my slightly late start to the day due to the visit and headed to the gym - i finally got back into the swimming pool! Credit i then had an interesting situation for the day where i was surrounded by a lot of free food - imagine plenty of sweets, baked goods etc. i told myself 'no choice' and stuck to it. I stayed on plan at lunch but felt strangely anxious and almost like it'd done something wrong... it was very strange, i think it may be because i ate a bit earlier than i usually would've... whatever, i stayed on plan so i think that all that matters...

Apart from that, i am extemely pleased that i finally got a surf in! It has been very flat here in Aberdeen and to be honest tonight the waves were not brilliant but i still wriggled myself* (*shoe horned!) myself into my wetsuit and had a really good time :D

So i think my thought / task for the day is to think about how i am going to stay on plan and fulfil my daily beck tasks over the weekend. Thanks all for the comments on the lunch missing exercise - i may try that next week, don't worry, i'll let you all know how it goes!

gardener joy - good work on making exercise a 'no choice' part of your day, even if you have your writing going on.

BBE - mmm, houmous! I love it, you made a good choice!

Debbie - forgive my ignorance - what is VBS?

Maryann - oh my god, that is a massive achievement! To stay OP on a flight and in an airport? double credit!

06-25-2011, 05:57 AM
Hi Coaches!

I may get back for personals later today...but it's important that I check in with you all now. It's been a whirlwind week and I haven't always made the best choices but I don't totally forget, either. It seems my mom is having some medical issues so we're going to travel in the next day or so. I have stepped on the scale this morning and it's obvious I could use a few days of detox. That's ok. I have the skills to do that. Today I'll go into "simple mode".
~plan food for today
~plan exercise for today
~plan work for today
I will deal with today only. I will say NO CHOICE to unplanned foods.

I hope to visit you all later. Catching up on my paperwork during these quiet hours is important. It has a direct correlation to my success with my food plan.

SuperChick, VBS-Vacation Bible School. I help with the food which *credit moi* has become far healthier in the past few years. Still, there are far too many cookies and my resistance was not as strong this week.

06-25-2011, 06:34 AM
Diet Coaches/Buddies - Eating was OP, CREDIT moi. Took a long walk after dinner to buy a California Navel Orange for a snack, CREDIT moi. Life goes on.

Anne (WonderAnne) - Just love, "Gotta ride the wave when you catch one."

onebyone - Massive Kudos for Op during lunch with your MIL. My take is that Indian food lends itself to sane eating. If one can avoid the nann, LOL.

Joy (gardenerjoy) - Ambitious to catch up to your June exercise goal. Kudos for setting the bar high.

Erika (eusebius) - Ouch for the realities of the human body; it seems to happen to all of us.

Debbie (Lexxiss) - Sending supportive thoughts to you and your mom as you address her medical issues. Kudos for having "NO CHOICE" on your mind at this time.

SuperChick - Kudos for surviving a whole day surrounded by FREE food; that stuff can be a challenge for me.

Readers - chapter 4
Stage 1
The Success Skills Plan

Success Skill 1
Motivate yourself daily
If you're like Emily, a dieter I counseled, you're thinking, Why do I have to remind myself why I want to lose weight? I'll always remember. Emily didn't realize that it's really hard to focus on those reasons when it's 4 p.m. and you see those homemade chocolate chip cookies on the breakroom table or it's 9 p.m. and you're dying for the ice cream that's in the freezer. Emily had lots of sabotaging thoughts that pushed the reasons she wanted to lose weight out of her mind in the face of immediate temptation.

Judith S. Beck, Ph.D, The Complete Beck Diet for Life (Green book), pgs 52-53.

06-25-2011, 11:02 AM

Another weekend after a whirlwind week. So glad to have these 2 days out of the craziness.

Plan for the weekend:

- do resistance bands today done
- ride exercise bike 30 minutes both days Sat. done
- make eating plan for week
- cook up some food for the week
- check in with my coaches Sat. done
- weigh in Sat. done
- read advantage and response cards both days Sat. done
- start a new food journal Sat. done
- eat healthy and on plan both days
- drink lots of water both days
- go to bed at 10:00 both nights (so hard for me)

Hope everyone is having a great Saturday.


06-25-2011, 11:39 AM
Woke up with aches in the joints. Not sure what's up with that. For the moment, I'm going to assume allergies and an incoming weather front and let go of longer term worries and catastrophizing.

WI: -0.4kgs, Exercise: +60 1000/1300 minutes for June, Food: 80%op, Read my Advantages and Responses: yes

eusebius: Yay for the qi gong! Hope it helps the aches and pains.

SuperChick: great job sticking with your plan on a strange day.

Lexxiss: good job realizing what you need to do for today. Hope your mom improves quickly!

BillBlueEyes: yay for a walk to an orange!

CeeJay: glad to have you here for the weekend -- great plan!

06-25-2011, 12:00 PM
Good Morning Coaches

*credit* weighed in 280.2 (+0.2lbs)

I made the right choices at the indian restaurant yesterday. I was worried my weight would jump bigtime this morning but it hasn't. I think it's more a reflection of not getting enough water than anything else.

I can't tell you how happy I am that I stuck to my plan. It feels better than anything I could have eaten yesterday.

DH and I had planned to go to some garage sales this morning. It's already 9:10 so our plans to get up at 6am are long gone. :dizzy:

I'm just planning to keep going, to stay ontrack over the weekend.
Yay for simple plans.

I hope to check in later. Bye for now Becksters.

06-25-2011, 12:54 PM
Hi Coaches/Buddies!

The Qi Gong is miraculous!! It is even helping me with my arm pain. I am knitting again today ... Woohoo!

So far so good - stayed OP yesterday and did a long session of Qi Gong. Today there is a party for a friend who is retiring from teaching - food and drink, but I've no idea what exactly. Send me strengthening vibes, Beckies! I'll be zeroing in on fruit and veggies.

SuperChick - Kudos for establishing healthy patterns for yourself for the weekend! Surfing sounds amazing ... never tried it. One of these days ...

Debbie (Lexxiss) - Kudos for "simple mode" - best wishes as you deal with travel and your mom's health.

BillBE - Your consistency, as always, is amazing and inspiring!

CeeJay - good to hear from you :) Looks like you've got a great plan going there.

gardenerjoy - ouch on the aches - I can definitely relate - good attitude though! Keep up that qi gong ... I am starting to think it helps practically everything!

onebyone - Kudos for good restaurant choices!! It feels so great to stick with the plan and see the rewards. Brava!

Time to do my reading for the qi gong online course and drink some more lovely coffee. Ah, summer weekends. Wishing everyone a great one.


Read ARC: yes
Sat down to eat: yes
Gave myself credit: yes
Walking: no
Qi Gong: yes (40 min)

06-25-2011, 02:51 PM
Last night we were eating at one of our favorite restaurants, at a window seating, and a sudden tropical t-storm hit. The lights went out (we had just been served our food) and torrential rain came down for about 15 minutes. It was "entertaining" to watch that I didn't eat 3/4ths my food (and gave to my DH). We went to the grocery store afterwards and I asked the man behind the fish counter if the lights went out there as well (since it was in the same strip mall) and he said he was pitch black for 5 minutes or so. This is a typical summer storm down here in the SE. At this rate, I will never have to water our garden again this month.

According to Wiki, Qi Gong is pronounced "chi (for the life force we have within us,commonly refering to our breathe) and kung (reference to its connection to the martial arts like kung fu). Expanding on that, here is the expanded definition: the Chinese philosophy and practice of aligning breathe, physical activity and awareness for mental, spiritual and corporeal health. There was a cross reference to "infering" that the Force spoke of in Star Wars is this same life force. Hmmmm???

I just discovered this past winter that tai chi also has aspects of both qi gong and martial arts. We have a local group that does their movements at our Atlanta Botanical Gardens. (that's just where they meet). One of the "demonstrations" from the tai chi Master ( a small petite woman) who "encouraged" spectators to come up to her and try to push her over. One by one, they all fell away, unable to budge the Master even though she seemed to be standing (serenely) like she was waiting for a bus to arrive. Again, this mind, body connection always fascinates us Westerners who seem to be always swimming upstream in life. I see the non-Western way as simply: "Go with the flow". It really is about coming into harmony with the space we occupy at any given moment.

I heard about it because I am always looking for ways to increase my movement and "work around" (or with?) my rheumatoid and osteo arthritis. Lee Holden has a dvd expressly for using Qi Gong for deep sleep. I am sure that I will get that one.

I hope everyone will have a great weekend. :hug:

06-25-2011, 04:00 PM
Yes, it's a busy life. Onebyone, sorry I haven't got here to thank you for the uke.vids. We actually went to see the Ukulele Orchestra of Great Britain a few weeks ago and I think that's prompted this burst of playing by the DB. Good to hear other orchestras from around the world. They can be perfectly crazy!

:wave: to all. It's very heartening to read about how you beck through the different challenges in your lives.

06-26-2011, 06:29 AM
Diet Coaches/Buddies - Picked a gorgeous head of Romaine Lettuce from our garden for part of dinner. Thought of an excuse to ride my bike when the rain broke, CREDIT moi. Was on plan all day, including skipping the temptation of DW's trail mix, CREDIT moi, until I was getting antsy for the late dinner and fell face first into some tree nuts - OUCH.

Nuts won't resolve renovation issues. Nuts won't reroute the new wiring to my taste. Nuts won't make the baseboard heating units fit tight to the wall. Nuts won't square the bathroom window. Nuts won't grow the door a half inch now that the leveled floor is lower. But they certainly scream to me that they'll do that and more. Arrrrrrrrrrrgh!

onebyone - Yeah, I just love that feeling, "I can't tell you how happy I am that I stuck to my plan." I'm jealous of your garage saleing.

Joy (gardenerjoy) – Ouch for "catastrophizing" - which certainly must be a word since you're a writer. I do that sometimes. Is there a technique for letting it go?

Erika (eusebius) - Kudos for continuing your Qi Gong regularly.

CeeJay - Yay for weekends! Did you fill up your previous food journal?

silverbirch - Waving back. Pondering if I'd be inclined to go to a performance of the Ukulele Orchestra of Great Britain.

pamatga - Wonderful image of eating in the dark with a window view of a typically violent South Eastern thunder storm - the Agony and the Ecstasy.

Readers - chapter 4
Stage 1
The Success Skills Plan

Success Skill 1
Motivate yourself daily
Do any of the following thoughts sound familiar?

It's okay if I eat this.
It won't really matter.
I'll make up for it later.
I've been so good all day.
Everyone else is eating it.
It's too hard to resist.
I'll just have this little bit.
Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), pg 53.

06-26-2011, 07:17 AM
hey coaches, i'm a bit pushed for time so jsut a quickie - by accident i somehow ended up missing my lunch yesterday! I had about 9 hours between meals after a late breakfast - you were all totally right - it wasn't that much of a bit deal and as i was busy it didn't even really notice the hunger that much. Right, i'll update later when i have more time, have a good day everyone.

06-26-2011, 10:46 AM
Hi Coaches!

Yesterday got wonky as my schedule changed which meant that food changed, too. *credit* for stopping some unplanned snacking and using a diversion technique of inviting friends out for a healthy dinner, since I was going to order takeout anyway. I was pretty low energy on my bike yesterday but got quite a few miles in as I rode all over town getting my errands done. Meals are planned for today and I think I have a good chance of sticking with the menu if I get my eggplant peeled and in the soaking water before church.

BillBlueEyes, ouch for tree nuts, but kudos for a nice list of credits during yet another frustrating reno day.

SuperChick, *credit* for doing your hunger experiment even if it was "by accident".

silverbirch, :wave:

Pam(pamatga), visualizing trying to portion out your food in the dark. Great accomplishment!

Erika(eusebius), yay for knitting again after persisting with Qi Gong! I hope your party was successful!

onebyone, yay for "right choices" at the Indian restaurant...and yay for simple plans.

gardenerjoy, good for you taking your aches one day at a time.

CeeJay, glad you have two days out of the craziness!

Ok, off to find that eggplant and do some tidying up while I have a few minutes.

06-26-2011, 11:30 AM
Thunderstorms rolled in at bedtime which wasn't conducive to sleep. But I won't need to water my garden today!

Woke up without the aches this morning, so looks like my weather front theory was correct. I can live with that. I always kind of liked the archetypal old lady who can predict weather with her bones.

WI: NAkgs, Exercise: +60 1060/1300 minutes for June, Food: 70%op, Read my Advantages and Responses: yes

onebyone: Good job following your plan at the Indian restaurant!

eusebius: so glad the Qi Gong is helping. Hope the event went well -- zeroing in on fruits and veggies is a strategy that works for me.

pamatga: sounds like you have been experiencing dramatic storms, too.

silverbirch: I'm reading Watching the English by Kate Fox and thought of you when she talked about supper vs dinner vs lunch. An English-American friend of mine lent me the book when I confessed to Anglophilism. It's laugh out loud funny, which is pretty amazing since it's written by an anthropologist.

BillBlueEyes: I cured my catastrophizing yesterday with "cut it out." Which is the same as "No choice." That works when the alternative is shading toward hypochondria because I desperately don't want to be that person. Distraction has worked in the past for me when will power wasn't enough. But I could use more tools in that shed.

SuperChick: yay for the accidental hunger experiment and for learning exactly what it's supposed to teach. The hunger experiment is what makes "Hunger is not an emergency" so powerful for me.

Lexxiss: good job coping with a day that defied planning and getting right back on track today.

06-26-2011, 12:04 PM
Good morning everyone:

Amazing how good just one day on plan can feel. That feeling of regaining some control is great. Here is how the weekend plan is going:

- do resistance bands today done
- ride exercise bike 30 minutes both days Sat. done,Sun. done
- make eating plan for week done
- cook up some food for the week done
- check in with my coaches Sat. done, Sun done
- weigh in Sat. done, Sun done
- read advantage and response cards both days Sat. done, Sun. done
- start a new food journal done
- eat healthy and on plan both days Sat. done, Sun done
- drink lots of water both days Sat done, Sun done
- go to bed at 10:00 both nights (so hard for me) Sat- nope Sun I am determined to do it

Here's to a healthy, happy Sunday!!


06-26-2011, 02:33 PM
Hi Coaches

Sunday today. I got a call from an Ottawa friend who's nearby visiting her dad and will come to visit me tomorrow. :carrot:


Weighed in today: 281.7 (+1.5). The culprit is salt. Salty processed meat and cheese. Not enough water to wash it away. I already had the leftovers of the salty dish so I can't expect tomorrow to be better but I will do my best.

I'm going to do some Wii Sports Resort games until I break a sweat, which doesn't take too long for me these days, and then I am curling up watching movies. Not too ambitious today.

I sent off an email giving up my downtown artist studio. As much as I love the *idea* of being downtown and being an urban vs. suburban (blech) artist, I can't live with how bad I feel for taking $ from the budget when I am not bringing any money in, and when we are constantly behind in everything. It's just driving me crazy. I also feel bad because I am just not getting there. Everyone I meet around here who asks where my studio is immediately says "OMG that's so far! That's way too far." Well, in comparison to Ottawa its as far as I used to go to get to my mom's but the level of people and traffic and stress is 3x what it was in Ottawa. I'm not used to it because I haven't done it enough...etc.
Anyway, I just to know it's not forever. And it's not. Toronto is not Ottawa. There are studio spaces in the city all the time.

That's my tale for today. Have a good Sunday.

06-26-2011, 04:46 PM
Evening all. I had an super busy weekend, as usual. I managed to stay mainly on plan but due to lack of time, i neglected to write down what i ate, didn't read my ARC, didn't drink as much water as in the week... i am aware that if it'd had a bit of an emotional week this could quite easily have derailed me so during the week i'm going to work out how to incorporate Beck into my life at the weekends better - Ceejay, i like your idea of making a weekend plan. So credit for mainly staying on plan although i drank a glass of red wine more than i really should at a bBQ on saturday night, and credit for a mammoth mountain bike ride today with a friend. Even though i didn't manage to do my beck tasks as i should it was always in my mind and i tried to eat mindfully.

Silverbirch - i wasn't aware we had a specialist Ukelele orchestra here in the UK!

right, i am off to meal plan / make a shopping list :)

06-26-2011, 06:04 PM
Superchick - nor me till recently. You live and learn! BTW, v impressive surfing in the North Sea. Credit for that, definitely.

06-26-2011, 06:13 PM
Superchick: Your description of the week agrees with my thinking which is "progress not perfection." Another way of saying that is don't sacrifice the better for the best. The longer I have worked the Beck program, the narrower the road becomes and I am more able to think about improving my choices in order to continue my weight loss. The expectations I had on myself when I first started were actually a lot more forgiving than now - simply because it was easier to lose weight because I had more to lose. Having said that, if I hadn't practice being gentle with myself I would never had stayed on the program this long. My path to healthy eating is a long race - really the race of my lifetime there needs to be a balance between improvement and acceptance.

As for me, fabulously OP - the cafeteria has proven to be freeing ( surprise, surprise) because of the healthy vegitarian and vegan options ( tons of veggies) and because I don't plan my food right now. All I write in my journal is "meat/ veggies, meat veggies." There is no food in btween and I am in classes so I couldn't eat it if there was. I also credit myself with a Resounding "No choice" in a voice I have never had before. Will it last? It has for today. Credit taking time out of lots of homework assignments to walk the hills of Vermont. I miss DS and DH but they are there for me when I return.

Hello to everyone else: credit for all the distraction techniques. BBE: In literary terms the nuts are acting as your antagonist.

06-27-2011, 06:19 AM
Diet Coaches/Buddies - Two big meals yesterday - Ouch - even though I restrained myself both were large meals. The gods who organize my social life need to work harder at spreading out food situations.

Exercise was scrubbing the dis-assembled pieces of the baseboard heating system; CREDIT moi a little bit at least because that's what had to be done. Apparently, we're not Martha Stewart enough to be taking them apart for scrubbing weekly because they became much lighter in color. Even so, I suspect this will be a twenty year event. They grow dimmer very slowly and my eyesight grows dimmer anyway, LOL.

onebyone - Ouch for the loss of the studio, with Kudos for keeping your perspective that new opportunities will arise.

Joy (gardenerjoy) – Yay for rain for your garden, but I suspect that Georgia has us all beat when it comes to violent thunder storms. [Thanks for the reminder that NO CHOICE can be used for non-food situations.]

CeeJay - Kudos for attending your plan for the weekend. May your week go as well.

Debbie (Lexxiss) - Neat strategy to stop unplanned snacking by inviting friends out for a healthy meal; Kudos.

sliverbirch - Waving back - toward a tiny Blackberry screen on a moving train somewhere.

maryann - Kudos for turning the cafeteria abundance into the option to choose wisely on plan rather than the option to overeat. [Yep, nuts are my antagonist; perhaps I can think myself the author of my life and script the hero, moi, to overcome the antagonist and ride into the sunset with the fair maiden.]

SuperChick - What a perfect way to do the hunger exercise - get all the benefits without undue suffering in advance worrying about it. Kudos for passing that milestone. And Yay for "a mammoth mountain bike ride." Do you live in a flat or hilly area?

Readers - chapter 4
Stage 1
The Success Skills Plan

Success Skill 1
Motivate yourself daily
How many times in the past have you given in to temptation because of thoughts like these? That's why you need a written list of compelling reasons to lose weight and why you need to rehearse these reasons continually - so it's always fresh in your mind why it's worth it not to eat the chocolate chip cookies or the ice cream.

Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), pg 53.

06-27-2011, 07:09 AM
Bill - you mind-reader! I'm on a train and I'm on my BlackBerry. Food packed (rather a lot of raw veg are involved) till mid-afternoon and then I have to hunt & gather in London. I have an outline plan but things may change. Staying with friends tonight. I'm glad I don't drink any more: I feel so much better in the mornings after sleeping on their floor.

06-27-2011, 10:49 AM
Maryann: I am trying really hard to not take the extreme route (again!) – most of my teenage and adult life I’ve been haunted by either labelling foods as good or bad and all of the guilt that goes with it, or eating extremely healthily (or just extremely, really!) and over exercising. I think part of the reason I put so much weight back on is that I was rebelling against the whole idea (slightly childish for someone in their late twenties) but it’s got me to the point at which I am now – I need to put myself first, be kind to myself (which, I’ve realised, doesn’t mean drowning in chocolate!) and find a way to eat that fits in with my lifestyle. I can’t stand to be obsessed with food anymore! I think that is why using the behavioural techniques of Beck and the hypnosis / eating plan I’m using (adore yourself slim – a lesser known diet / self-help book by a British author) will hopefully will hopefully make this time different – I refuse to bully myself into losing weight again – it obviously didn’t work last time!

Phew. I like ‘there needs to be a balance between improvement and acceptance’. Nicely put :)

BBE: I live in a relatively hilly area I guess, I was definitely going uphill, that is for sure! I think it was about a 10km loop up (and down – the best part!) two hills (maximum 140m elevation difference from the start I guess…there was a lot of huffing and puffing going on!)

So far today so good, managed to do my food shopping in my lunch hour and I have my next two days meal’s planned and a rough outline menu for the week.

So, tomorrow is my first ‘proper’ weigh-in after week 1 – I have no scales in the house to avoid scale-obsession so I will be off to the pharmacy before work in the morning to use theirs. I feel so much better regardless of what the scales say – I feel good for just eating healthily and trying to tackle some of my food issues.

Have a good Monday all, and I’ll let you know how I get on tomorrow :wave:

06-27-2011, 04:46 PM
Hi Coaches/Buddies -
this weekend was busier than I thought it would be and I've slacked on posting and personals. Nonetheless, I stayed OP all weekend and was rewarded with a 2.8 lb loss :) :) :)

Thanks everyone for giving me strength for the party! I ended up doing quite well and there were fruits, veggies and hummus, which made things easier. Looks like there will be another get together this coming weekend (Happy Canada Day/July 4!!) but it will be at our house, so I can choose some plan-friendly options.

I've been enjoying the opportunity to take naps/catch up on sleep due to a reduced teaching and rehearsal schedule ... very nice.

Wishing everyone a great day!

06-27-2011, 05:24 PM
Hi Coaches

I've sent off an email "trial balloon" to my city contact for the arts. I described two successful art events in my old home town and asked her if she thought they would work here, in my new home town. I wonder what she'll say?? I have the distinct impression that this town wants to make a distinct impression and I feel like I can help with that.

And in the process I have nailed something down about myself. You know how Experts say to do what you love? To do something that you would do even if you didn't get paid for it you would do it anyway? That that's the ideal job? Well, I proposed this to the city person (in a long email) without thought of being paid so... I now know that I have a deep passion for creating opportunities for artists to show their work and to support their work within the community and for fundraising and supporting community organizations if possible. (In my email I am thinking of the foodbank.) I would do this for free. And have, actually, done this for free. We'll see whether I can't create my own job.

Foodwise I am OP but cutting back my portions. they've gotten too big. And my veggies have been shrinking so I am course-correcting today. *credit for monitoring my food*
I weighed in this morning *credit* and was -0.4lbs to 281.3.

Guess that's it.

Oh I saw my friend from Ottawa this morning. :D SO NICE to talk to a friend! As she drove off I felt like I should be going with her. *sigh* It's weird to me today that I live here and not there. O well.

Have a great afternoon Coaches.

UPDATE: argh. After entering my Starbucks Cappuccino into fitday the carbs came up astronomical! Argh! I think I'll be over my daily limit. O well... live and learn. Stick to the reg coffee as always!

06-27-2011, 05:47 PM
Meatless Monday here at Goddard. It was more of a challenge to get all the protein I need and still stay low carb and wheatless. I settled on PB and apple with some cheese. Fine but I am definitely more hungry this afternoon. "Oh Well" I can eat in an hour and if I finish my bibliography I am promising my self a nice little walk to town to get a Diet Coke and a Balance Bar.
So many "awakenings" this morning in terms of writing, why I am writing and who else writes. Terrific that none of the emotions drove me to eat more. Like my advantage card says "I am losing weight because I know HOW to loose weight." It is that simple.
Superchick and Eusibius great planning ahead. It is the key. I look back in my "slip" questions and understand that the slip didn't start with the choice to eat. It started with the choice to not plan.
onebyone: I am here at an entire school with people who are choosing to do what they love despite dismal fiscal forecasts. It is inspiring to see people thriving after having made that choice.
BBE: we have often written about wishing to get credit for what we don't eat rather than what we do eat. The "don't" seems like a far better achievement but the "do" is what the scale judges.

06-27-2011, 08:29 PM
Hi Coaches!

It's been a tough day, but it's important to check in. My day started out fine but those surrounding me are having emotional struggles. DH left his beautiful lunch on the table. Oh well. I really thought about just "throwing in the towel" and having fast food...or something else just downright awful.

Instead, I;
~recognized the sabotaging thoughts
~acknowledged that this was "not my problem"
~said NO CHOICE to fast food/donuts
~finished my business/paperwork/phone calls which needed to be done
~prepared my planned meal, acknowledging that I may be dining alone tonight.

Take care everyone...lots of successes today.

My card for today:
Do It Anyway
Even if I don't feel like using a diet skill, I have to do it anyway. If I do only what I feel like doing, I won't be able to lose weight and keep it off.

06-27-2011, 10:16 PM
hello Beck friends:

Sorry about the lack of personals. I need to get my act together before I can do that.

Today was pretty darn good.

Credit for:
- eating 3 healthy meals and 2 healthy snacks
- riding exercise bike 30 minutes
- doing resistance band exercises for arms and shoulders
- making a plan for tomorrow and packing lunch
- weighing in
- checking in with my coaches
- reading response and advantage cards
- during a stressful meeting there were timbits staring at me- I broke down at 11:45 and ate 2 and then thought- "what am I doing? I do not want to eat a bunch of these" and stopped. Yay.

Have a good night everyone

06-28-2011, 05:59 AM
Morning Coaches, just a quick one for now – I had my week 1 weigh in this morning and I have managed to lose 3lbs this week! I’m pretty pleased with that, a good start and only 2lbs to go to my 5lb goal! ;) I’ve realised however that after a good start of the week, I’ve kind of stopped remembering to give myself credit – I am going to remedy this by sticking a little post-it note on my computer at work – even if a haven’t done anything special, part of my ‘eating plan’ involves spending the first minute of your day telling yourself how good you are! (She calls it the ‘daily praise pill’!!) – I also keep forgetting to do this. Hmm, pass the post-its!

Other than that, pretty much OP apart from a couple of chips stolen from my boyfriend’s plate last night (he went and got fish and chips for tea; I made myself a chicken salad), which now that I think about it, were eaten standing up… definitely one I need to work on, that one. I manage to sit down 90% of the time I think, I just need to keep thinking about it. It’s a nice day here (for a change) which always puts a happy spin on my mood :D

Erika – awesome news on the weight loss, after a busy weekend that is a nice bonus!
Onebyone – to love your job seems like the best thing in the world – I just wish I’d found mine! You are sounding positive and I hope that it works out for you.
Debbie – well done at not letting the emotions override your judgement, Good use of the Beck techniques!
Ceejay – ‘Credit’ for stopping in the middle of eating! I don’t know what ‘timbits’ are, but credit nonetheless!

06-28-2011, 06:33 AM
Diet Coaches/Buddies - I had an opportunity to stick my hand in the jar of nuts and didn't; CREDIT moi, CREDIT moi, CREDIT moi. For dinner I consumed an Ethiopian-appropriate amount of injera bread telling myself that was a good idea because the grain it's made from, teff, is so healthy. It's true that teff is healthy, but I need some more information whether its nutrition value exceeds its carb deficits.

Gym was gym. Went for a walk after dinner to shake down the extra full feeling from the injera bread.

onebyone - Ouch for Starbucks Cappuccino - one more evil concoction that looks innocuous. Kudos for "course-correcting" on portion sizes.

Erika (eusebius) - Congrats on those 2.8 pounds gone forever. Gotta start planning my consumption for July 4th. We'll be with a bunch of friends which tends to make me want to eat too much.

CeeJay - Kudos for "and stopped." Yep, timbits don't relieve stress - despite what they whisper to you as they sit seductively on their serving tray.

Debbie (Lexxiss) - Sending supportive thoughts as you recognize that you can stay your path even as those surrounding you are having their difficulties.

sliverbirch – Great image as you "hunt and gather" in London. Do check Trafalgar Square for some squab reported there. Even if you're feeling vegetarian, you'll find abundant corn, provided that you don't mind, and, of course, a starving person has the right to lower social standards, knocking down a few squealing children holding the stuff in cute little bags.

maryann - Such a powerful reminder, "the slip didn't start with the choice to eat. It started with the choice to not plan." That's my story when I go overboard at social gatherings - I chose not to plan.

Also appreciated, "The 'don't' seems like a far better achievement but the 'do' is what the scale judges."

SuperChick - Oh Yes, "kind to myself ... doesn’t mean drowning in chocolate!" Kudos for that meal planning.

Readers - chapter 4
Stage 1
The Success Skills Plan

Success Skill 1
Motivate yourself daily
Now write down your reasons in your Diet Notebook under the heading "Advantages of Losing Weight." Keep adding to the list as weeks and months go by. Emily added many more advantages to her list on page 54 as time went on. Here are just a few:
I can walk around the lake without huffing and puffing.
I can cross my legs easily.
I'm not nervous about losing control of my eating on vacations.
I hardly ever have cravings, and when I do, I know how to handle them.
I'm proud of myself every day.
Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), pg 53.

06-28-2011, 07:16 AM
Back on the train this morning. I did very well on the food front yesterday, partly because it was very, very hot and humid, and partly because I planned a salad about 4pm which tided me over until tea (well, supper really) at 9pm. I have a plan for today and will only eat sitting down.

Bill, I saw those pigeons from the bus but they weren't on my plan so I went on my way. I was also jammed into the back seat so that helped.

Debbie, so impressed you're sticking to it in the face of 'local difficulties'.

06-28-2011, 09:52 AM
Hi Coaches

I just got up and feel like I haven't slept. O well.

I weighed in *credit* and am 280 (-1.3lbs). So, back to where I was a few days ago. My wii fit goal has me aimed at 279.1 for July 6th. I am marching toward that goal.

I focused on veggies yesterday and feel better today. No duh eh coaches?

silverbirch I love being on the train. Kudos for planning a salad. How hot is it there?

BillBlueEyes I made an Ethiopian egg dish yesterday. I didn't like it very much and won't make it again. I did, however eat it. *credit* for keeping your hands to yourself, out of the tree nuts.

SuperChick *credit* for 90% seated eating! That's pretty good... and 3lbs down is :dancer: fantastic. Kudos.

CeeJay *credit* for a darn good day. May another one follow!

Lexxiss Kudos for knowing where you end and someone else begins re: emotional difficulties. So hard sometimes. LOVE your Do It Anyway card!

maryann I haven't formally congratulated you :woohoo::congrat: on your accomplishment of getting into Goddard and there you are: already at Goddard! I have a sister with an MA in creative writing and a good friend with it too. I am surrounded by writers. It's great company. Kudos for staying on track during this time of adjustment, excitement and change!

eusebius Congrats on your 2.8lb loss! Glad you are getting some down time after your busy season. *credit* for staying on plan. We are not planning a thing for Canada Day. I am actually sad not to be in Ottawa for July 1st--my first away in about 20 years! We hardly ever went to the festivities but I always liked to see the prep for it and the huge crowds and the chatter about it. This year Wills and Kate will be there plus 2000 registered journalists I read somewhere. The city is Sold Out. That's rare. Guess we'll be at our local event. Methinks it will be different but I'll reserve judgement until I see the fireworks display--the best part:yay:

Everyone, have a great day.

06-28-2011, 01:21 PM
Hi, Coaches and Buddies.

It has been another roller coaster month. Lots of late nights in the lab, my mom was in the hospital for acute renal failure, and we had some concerns about my grandmother's scalp cancer returning and becoming a more invasive tumor. Things are looking better with all of that and I saw my doctor yesterday to discuss some concentration difficulties I've been having. I have my preliminary exams beginning in 2 weeks, which will be 5 consecutive days of writing exams for 9 hours a day. Then, I will defend this for 2 hours orally. Yuck. When I pass, I will then be upgraded from doctoral student to doctoral candidate. So, lots of reading for me in the next two weeks and reviewing several years of coursework too.

Today I reviewed Day 15 in the pink book. It emphasizes the importanct of writing exerything down and recording any deviations in the plan. This reminds me how important it will be for me during the next month to plan time-wise healthy meals with my husband, including being cognizant of required clean up for each meal.

BillBlueEyes, fantastic job passing on that incredible jar of nuts! Way to go!

Onebyone, good job focusing on the veggies! Keep it up.

Silverbirch, great job checking in during your commute (and I am completely inspired that you get to commute via the train). Great job on your plan!

The essentials:
I read my Advantages Response Card at least twice today. - just once so far

I read other Response Cards as needed. -not yet

I ate slowly, sitting down, and noticing every bite. - we had the TV on, so did not have full attention to food

I gave myself credit for engaging in helpful eating behaviors. -yes

I did spontaneous exercise. I have been down with a lat injury for over a week now, thanks to the new trainer...

I did planned exercise. I have been down with a lat injury for over a week now, thanks to the new trainer...

I monitored everything I ate today in wiriting right after I ate it. yes

I wrote out a new food plan for tomorrow. -not yet

I weighed myself and recorded my weight. -yes

06-28-2011, 03:23 PM
Quick checkin today beckies. I am feeling tired and a bit unfocused. Still OP though. Got a Lee Holden book on Qi Gong in the mail - looking forward to that.

Glad to see everyone doing so well!!

06-28-2011, 04:59 PM
My plan has been to get on here to post more frequently but somehow my day and nights get filled up quickly and then I am back in bed struggling with sleep. I read all of your posts for the past couple of days so I am up on everything although some of it blurs together. I'll do my best with "personals".

BBE: I'm sorry that you have all that added stress in your life from the house renovations. Do you have an idea when it will be all finished? Maybe, keeping that in mind will help as you move through it. "This too shall pass... but not soon enough." ;)

SuperChick GJ on weight lose and eating sitting down.

CeeJay Thanks for sharing all of your plans. It helps me picture what I might be able to do better or more often.

Lexxiss I hear you on the boundaries issues. I sometimes just have to physically and mentally remove myself to remind myself that I can't fix everyone else's problems and mine. As my DH said, one of the first things they remind you in a plane crash scenario: first put on your oxygen mask before assisting someone else. You can't help someone else if your needs haven't been taken care of first.

maryann :congrat: as well. I think I did before but why not again??

eusebius GJ on recent weight lose.

onebyone GJ on realizing how important it is to follow our bliss. May yours bring you all you wish and hope for.

I have changed my focus. I made the decision on Sunday. I have one major huge and stubborn obstacle in my way when it comes to permanent weight lose:ME!!

I too have been too forgiving of myself maryann . Yes, I agree that at first it might be more helpful to be more gentle with yourself but I have been doing things that I both look and say to myself "Pam, you know better!" It is almost a disbelief that I am still making some choices that are so obviously "incompatible" with what my weight lose goals are. WHY??

I am enabling myself to remain bouncing back and forth between sublimely wonderfully eating to "what the h***?" eating. Yes, I get where you are coming from, Superchick, 'cause I seem to be lost and circling the same parking lot of life over and over again. And, it's really making me mad at myself!

Yes, I have been under a lot of stress since the beginning of this year but according to the Beck skills we should be moving through all of that because we have the tools to do so, right? In theory yes but in practice, well, I can do better. I know I can.

[This is one huge credit] However, there is light at the end of this maddening tunnel for me: three weeks ago I began diligently doing the TYOK exercises. I mark it off on our refrigerator calendar each time I do. I have not missed one session. Two weeks ago I took things up a notch and started doing the Advance Level for my strength training exercises. Then, I brought it up another notch this past week and I began walking farther. Last night, I walked until I literally was barely shuffling my feet. My hips and knees were killing me.(RE: I climbed the side of a mountain in 1992!) I came home, iced both knees and took some pain pills. I awoke in the middle of the night barely able to move through my entire back and neck. I took some more pain pills and did my "every other day" strength training exercises. I also added 4 new ones for my lower body and other muscle groups that I now know are being stressed because they can't handle the "work load". I have identified the problem and I now believe I know the fix.

So, where is all this going? I have re-discovered that my one redeeming strength is how well and quickly (bless them!) my muscles respond to certain types of strength exercises. My clothes are fitting me a lot looser even though the scales are creeping downwards (no surprise--I eat like a lumberjack). So, I have decided that if I can fiercely exercise(which I can)and stay so committed to doing that then I am going to do my "best" to back all that effort up with a more demanding goal: acheive enough weight lose to see Onederland for Christmas of this year.

When I realized what I was saying to myself Sunday night, I really got scared. I too maryann have been so loving and gentle with myself to the point of being my own "enabler" that you'd think I were incapable of "raising the bar". Quite frankly, I don't know if I am up to this but I am putting it out here for all of you to read. I won't know until I try. I've come this far and I plan on taking it farther.

Credit for today: the above statement of intent.
Doing my strength exercises first thing upon rising.
Eating one half of the meal I had last night for lunch.[I miss breakfast almost every day simply because I get up around 1 p.m.---middle of night eating almost non-existent-one problem down-many more to go!)
Posting here.
Off to slay dragons :devil: somewhere else. God bless all. :grouphug:


06-28-2011, 10:29 PM
Hi everyone:

Another on plan day. Four in a row feels excellent. Thanks for all the inspiration.

Credit today for:

- eating 3 healthy meals and 2 healthy snacks
- riding exercise bike 30 minutes
- making a plan for tomorrow and packing lunch
- weighing in
- checking in with my coaches
- reading response and advantage cards
- went out to lunch and ordered garden salad with dressing on the side- yay

Will be in hotel tomorrow night but have a plan for tomorrow and Thursday. Check back in Friday.


06-29-2011, 04:24 AM
Hi Coaches!

Checking in is important. *credit*

Yesterday was a mixed bag as far as food was concerned. I had good moments and also engaged in unplanned eating.

I have logged my emotions. I have taken several steps that I can take to help the situation.

~ I got on my bike and rode to the pool and back (6 miles) even though I didn't feel like it.
~I prepared my planned, healthy dinner and ate a normal portion.
~I went to bed early instead of eating more food not on my plan.

06-29-2011, 06:19 AM
Diet Coaches/Buddies - DW's trail mix was sitting on the kitchen counter when I went to make my afternoon snack. I eyed it a bit. Then put it back in the pantry before I continued making my toasted pita chips and taboule; CREDIT moi. Out of sight, out of mind.

Our neighborhood community building is sponsored by the post office. Each evening we re-deliver those items not for us, but for someone nearby. Took a walk, CREDIT moi, to re-deliver a large cardboard envelope from Porsche. Thought it might be keys to a new Porsche 911 GT3 - or at least a Boxster, LOL. Instead of checking out new plants or birds, I spent my walk thinking about which Porsche I wanted. And what color. And should I build a garage just for it - possibly heated, certainly locked. It's nice to be as rational about cars as I can be about food.

onebyone - Yay for veggies. Sorry you will miss Wills and Kate. I just read that your local royalists are floating that Prince Harry should be made King of Canada. As an American, would it be required that I bow when I met him? Let me know, I need to be prepared.

FutureFitChick - Ouch for a full month; hope your mother is recovering. Kudos for recognizing how important planning will be for your tough week of exams. Five days of nine hours of writing sounds like a challenge.

Erika (eusebius) - I love books arriving in the mail.

CeeJay - Kudos for having a plan even when there's a hotel in your future. I remember when my kids once asked all amazed, "You mean your company pays for your hotel?"

Debbie (Lexxiss) - Those mixed bag days do happen. Kudos for riding your bike to the pool - good stuff for both body and mind.

sliverbirch – Yay for planning with a salad. [Those unplanned pigeons can send you over calories for the day.]

pamatga - Kudos for the regularity of your exercises as well as their increased intensity. [Renovations remain on schedule - remarkably. End of August still seems possible.]

Readers - chapter 4
Stage 1
The Success Skills Plan

Success Skill 1
Motivate yourself daily
After you make your list, get out the business-sized cards that you bought and write or type one advantage on each card. Now you have an Advantage Deck.

Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), pg 53.

06-29-2011, 06:47 AM
Morning Coaches, another sunny day here so another bike ride to work :) makes it so much easier when the sun is out! Let’s see… yesterday was on plan although I did find myself munching in the kitchen while standing up and making the tea… it was mainly raw veggies and berries but still I know I need to stop this habit! It seems that the carrot stick is almost in my mouth before my brain realises what I’m doing. This is definitely an ingrained before, and one that’s hard to break! I have no trouble at meal times as I’ve always sat round a table but it’s the couple of bits whilst preparing something in the evening that I need to stop. I seem to manage fine at lunch time so it must be a psychological thing. Now I’ve identified it I need to be super vigilant! Apart from that, not much to report. Feel like I’ve been practising the Beck techniques I’ve learnt so far but realised I haven’t really tried anything new since the weekend so I’m trying to set up my list of ‘golden rules’ ala day 16, and I’m going to spend some time tonight planning what I need to work on next, and how I can implement it. I’m going out for food tomorrow night so I am definitely going to try to work on the ‘end overeating’ by trying to leave some off-plan food on my plate. The portions in restaurants are always really large anyway so fingers crossed it will be ok. I guess the only difference in a restaurant which can make it easier to keep picking is that the food is often left in front of you until the waiter clears it away. I think I will employ the tactic of putting my paper napkin on my plate when I’ve had enough, that way I won’t be tempted to move it aside and keep nibbling! I have tried this before and it worked ok…

Ceejay – well done for 4 days in a row! Hope the energy you get from staying on plan keeps propelling you forward :D

BBE - somebody on my street has a Porsche, and he must clean it every couple of days! It wouldn’t be too bad but he is the world’s worst parallel parker! It cracks me up to watch ;)

Pamatga – credit for your renewed enthusiasm, just don’t push yourself too far – I found when I was getting to the point of being grumpy / angsty because I couldn’t exercise (even when I was ill) I was doing too much… easy with hindsight and hard when you want to achieve your goal. Take care of yourself. :hug:

Futurefitchick – sorry to hear about your tough month. You seem to be doing well with your planning and keep crediting yourself – you will get through it.

Onebyone – good job on the weigh in – you’ll be under 280 in no time! :cp:

06-29-2011, 11:22 AM
Dear Coaches

I got on the wii fit to weigh in this morning *credit* and it said -0.4lbs. Which brings me just UNDER 280!

:coffee: ahhhhhhhh! Just sitting here taking it in. SO GREAT. Imagine, I can lose weight. Amazing.:cp:

So today I saw 279.6. I am sure I will bounce up and down but the trend now is steadily down.

MIL called last night. It's DH's birthday on Sunday and she asked us over for dinner. It'll be the first time in ages she's been able to have her son home for his birthday. She checked with DH about what I am eating/not eating and promises to have lots of veggies for me. *credit* for successfully getting her on my side with the food. I am undecided what to do about birthday cake/pie. But I don't need to deal with that today. Today I am going to just feel good about seeing 270-something. It's been awhile. Too too long. I need to start planning rewards. I am only 0.6lbs away from my current wii fit goal which is a BMI goal #.

SuperChick I too catch myself at the stove with a little of this or a bit of that ready to pop it in my mouth. Last night I had a stare down with a piece of pasta. You just reminded me and *credit* I won! I made DH some pasta. I'm not eating it but needed to figure out if it was ready or not. I stared at it and squished it instead of biting it/eating it. Incredible how such small actions make or break a foodplan.

BillBlueEyes *credit for not contacting your contractor to make an add-on for the new Porsche you're going to get. *credit for taking steps to deal with the trail mix one more time.

Lexxiss *credit for slogging through. Good job. *credit for your 6 mile bike ride when you didn't even feel like it.

CeeJay *credit for taking the steps to ensure you stay on plan while you away. *credit for 4 days OP!

pamatga(snip) ... I am going to do my "best" to back all that effort up with a more demanding goal: acheive enough weight lose to see Onederland for Christmas of this year. You know, I read this and went "Wait a minute. Could *I* get to onederland by the end of the year too? Could I really do that? And right after I thought that I realized that I HAVEN'T thought that I could actually DO that in YEARS. Really. Wow. That's how far away I have been mentally/emotionally from losing the weight. I didn't even dare dream about it. Thanks for posting that.

eusebius :wave: *credit for checking in... hopefully your book arrives soon!

FutureFitChick *credit *credit *credit for pursuing your goals which are SUBSTANTIAL. Such a heavy load on you right now -- family wise, studies wise -- but the end is in sight in regards to your exams and getting to the next level. Stay the course. *credit for planning your food as a food fog will not help you with clear thinking *credit for checking in.

Enjoy your day!

06-29-2011, 12:32 PM
Onebyone - woo-hoo! :cheer2:

06-29-2011, 01:42 PM
I've been AWOL for a couple of strange days that began with a 6-hour power outage timed to effect getting ready for the dressiest event we had all week -- a Monday brunch. We made it and I've made it through everything else without eating over it. Now I'm feeling behind on everything, but with some chance of getting caught up and back toward normal today. Posting here, being one vital step toward normalcy.

06-29-2011, 05:28 PM
GD fellow Becksters!

Gardenerjoy I was reading the tone of your post and then looking at your ticker. Are you really 1 lb away from your end goal weight?? When was the last time you gave yourself a huge hug for all that work you did to get here? :hug: Here'es one for starters.
Onebyone :congrat: on the weight lose and the renewed determination to follow your plan. How wonderful your MIL is so supportive! She deserves a big hug too. TY for noticing my "personal challenge". I have been overweight way too long. I have to spend some time reminding myself it wasn't always so and then reminding myself that I have faced a lot of tough things in my life and this is no different. I can do this!:carrot:
BBE-is it possible your DW could reconsider putting the trail mix somewhere where her guy can't see it/find it/want it? I don't know which book you began with but there are several days in the pink one dedicated to reducing stress level including environment "cues". As I have said before, if it doesn't come into the house, I forget that food item exists. My cravings have always started with a visual cue. I also wonder if there is a tinge of "unfairness" you feel towards your DW and her apparent ability to eat trail mix "normally". [ pp 39-40 and 184-188 in the pink book cover that] Hope it helps. I completely understand how unusually stressful this time of major renovations is. :hug:
Lexxiss: GJ in doing something you don't want to do even though you know afterwards you will be glad you did. You are a work horse. It shows in your efforts and retelling of them. Great Job!
CeeJay GJ in sharing your plan with us and sticking with it. :carrot:
Eusesibus Again TY for checking in and being a cornerstone of this group.
FutureFitChick This too shall pass (but not soon enough). GJ in juggling such a tough schedule and not losing sight of who you are and what you want!

Credit: In spite of wrecking my back a couple of days ago I had a very productive day yesterday. I scrapped the pair of shoes for every 5 lbs lost because I realized that I have enough shoes right now (which I really truly do) and there are other things that I would like that will have more of a direct impact in supporting my weight lose efforts. So, my next goal is replacing my knives. I have a beautiful kitchen which was remodeled in early 2008. It is one of my favorite rooms of our home. I spent an entire afternoon yesterday rearranging the countertops. I do this periodically anyway but I noticed that some things could be more efficiently placed to help facilitate my recent upsurge of cooking and especially baking. I was so pleased at the end. IMO, cooking/meal preparation is so much more enjoyable when your space works for you. I was literally humming while I was making our dinner last night. So, new knives it is!

P.S. Bill, I am wondering if you would like (or not like) my neighborhood. If you were to take a 2-3 mile walk you would pass (one each) BMW, Porsche and Lamborghini dealership(s). The Hummer, Ranger Rover and Lexis dealerships are another 4-5 miles farther north. No where are cars a bigger deal than here in Atlanta. So, heaven :D or not :devil: for you??

Have a great day, all!

06-29-2011, 06:25 PM
One small nibble standing up but then I sat down. I call that a win.

FFC - it's not a commute to London, just one of my occasional visits. And Bill has twigged (spotted) that when I do post, it's often from a train.

Now posting from bed and I must go to sleep. It's been a busy day.

06-29-2011, 10:03 PM
First encounter with dessert bar at college. Min. damage, maybe 500 calories. Perhaps less. Oh Well. Took a walk into town and did yoga this morning. Wanted to overeat at dinner becuase of the " already blown it mentality but didn't. Wrote a short story, now shower, then bed.

Evening to all.

06-30-2011, 05:25 AM
Morning all, not much to report here. Mainly OP, had a bit of a niggly moment last night where I wanted another glass of wine (allowed one on plan) but I think it was mainly because I was annoyed at my other half! Strange to think that it’s getting to the point where I can pinpoint why I want to do things, and it’s not (or rarely!) hunger / thirst. So credit for: getting up early to go to the gym this morning, practising some surfing moves (pop-ups) on the carpet when I almost said ‘stuff it’ and went to bed, sticking to my plan, and for making an awesome bowl of oats this morning :D Oh, and posting here of course! Eating at a restaurant tonight for the first time since starting Beck, i'm going to try to leave some food on my plate and see how i get on.

Silverbirch – that’s definitely a win!
Maryann – good job on not sabotaging the rest of your day after a blip earlier on. I heard a phrase I liked recently which relates to this – ‘if you tripped up on one step would you throw yourself down the rest?’ I always think of this know when I get that little :devil: on my shoulder…

Have a good day everyone!

06-30-2011, 05:55 AM
Diet Coaches/Buddies - Dinner was leftovers on the patio; CREDIT moi. We accumulated a bunch of leftover veggies so I got to pick and choose.

Gym was gym; CREDIT moi. There was a free sample of men's deodorant in travel size. I love FREE and I need extra travel size - I've found myself packing one of those giant sticks for a short trip and felt silly. Besides, you gotta isolate all liquid'y stuff into a baggie for airport security.

onebyone - Congrats on breaking through 280 - may you never see those numbers again, he whispered. Kudos for winning the slow process of getting your MIL on your side of your eating plan - know that you had to work for that.

Joy (gardenerjoy) – LOL at having to dress without electricity - hope everything matched. I have a tough time with blue/green in dim light.

sliverbirch – Yep, Kudos for spotting yourself on that nibbling whilst standing. And thanks for lending North America your Wills and Kate to amuse us. Apparently I failed to submit my $4,000 on time so I'll miss the polo match in Los Angeles.

maryann - Yay for writing a short story; sounds like you're in the grove there. And Kudos for standing down that "already blown it" Sabotaging Thought,

pamatga - New knives are great rewards - who doesn't need more. [DW's trail mix lives in the pantry out of sight where I have to make an effort to fetch it; it rarely gets left out on the counter. LOL at the thought of all those new automobile visuals. That's not really for me - I'm not a car person - I like to think about a new car about once a year for a few minutes and I'm done.]

SuperChick - These are the hard habits, "almost in my mouth before my brain realises" - Kudos for confronting the difficult ones. Yep, restaurant portions make rational eating a challenge. The hard part for me is when I'm not in a situation where I can take home a doggie bag and have to leave the food on the plate to be discarded. It's just hard. (What do you call doggie bags in Scotland?)

Readers - chapter 4
Stage 1
The Success Skills Plan

Success Skill 1
Motivate yourself daily
Emily's Advantages List
Start thinking about alll of the reasons you want to lose weight. Most dieters can easily come up with 15 to 20 reasons. Here are the reasons one dieter, Emily, put on her initial list:
I'll look better.
I'll feel better about myself.
I'll have more self-confidence.
I'll be healthier.
I'll have more energy.
. . .. . .
Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), pg 54.

06-30-2011, 06:35 AM
Hi Coaches!

Yesterday was a pretty good day! So much "stuff" going on yet I stuck with my plan and hopped on my bike for another RT to the pool. We did attend a neurofeedback session for DH, and I took him to Starbucks afterwards for a frapp. (It's part of my strategy for these sessions to have a fun ending). I had a skinny one and it was enjoyable and satisfying for a mere 140 calories. *credit* for continued willingess in the face of

BillBlueEyes, nice vision of dinner on the patio...with a wide choice of leftover veggies to enjoy!

SuperChick, great that you noticed the second glass of wine had annoying emotions attached and decided to resist!

maryann, yay for continuing with yoga and walking while you're fully consumed at Goddard.

silverbirch, yes, it's a win to sit down after noticing that first nibble while standing!

Pam(pamatga), how nice that you have reevaluated your mini goal rewards as you've revamped your plan. Knives sound like a great addition to your healthy food prep. Kudos for rearranging and making your kitchen more functional.

gardenerjoy, yay for recognizing that posting here is a vital step towards normalcy. Me, too.

onebyone, yay for a moving scale! I'm so happy to hear that MIL is getting on board with your food plan. That is truly a "shift" in the right direction.

CeeJay, yay for recognizing how great 4 days OP feels! It must make resisting those goodies from the meeting totally worth it!

Erika(eusebius), great that you checked in even though feeling tired and unfocused.

FutureFitChick, I'm sorry you have had so many family issues this past month. ..sending you supportive thoughts. Great that you are finding energy to focus on yourself, especially as you head into preliminary exams. Taking suggestions from your Beck book to plan ahead is a very successful strategy.

06-30-2011, 12:12 PM
Hi Coaches/Buddies!

I really have been lax on the personals. I promise I'll get back to them tomorrow in the new thread.

My daughter finished grade 2 yesterday and is home with me today. We did Qi Gong together this morning ... that was fun. Still experiencing good benefits from that and have stayed OP for 11 days so far. My husband goes on sabbatical as of tomorrow. This is great as he won't be as stressed out as usual, but I'm also used to having a lot of time to myself and when he's around he tends to prattle on and say everything he thinks. I don't mind this most of the time, but I do have stuff I want to do like read and practice, which is hard to do when someone's talking to you all the time. I hope it will all settle down after a while.

Credits for: doing qi gong, walking to the health food store and stocking up on nutritious staples, reading response cards, staying OP.

Wishing everyone a great day,

06-30-2011, 01:13 PM
Hi Coaches

Weighed in this morning *credit and saw a gain of 1.1lbs. My body seems to like the 1.1lb gain. I've doen this before. It brings me back up to 280 but NOT 281. O well. Tomorrow or the ent day it'll be down under again if I stay the course.

*BIG CREDITS* for a) being 2 weeks on plan
b) 11lbs less than my high weight and
c) 7lbs less than my starting weight with this foodplan.

I've got a low carb eggplant lasagna in the oven right now. We'll see what that's like.

DH turns 43 on Sunday. I have nothing for him. NOTHING! Yikes. Not sure what to do about this as I have no money either. Any ideas?? We have agreed to "postpone" his birthday due to continuing-but-slowly-improving finances. I asked him several times what he wanted to do over this holiday/birthday long weekend and he said "I want to do nothing. I want to stay home." I guess I have to believe him.

eusebius My DH is not very chatty. I am. He's talked to 30+ people at work and I am at home talking to 1 is I am lucky. I wish he was more chatty--at least until I find more friends here. I'm feeling pretty alone most of the time. Kudos of 11 days OP!

Lexxiss Yay for good days and bike rides to pools!

BillBlueEyes I don't think we scared the 270's away... though they do seem shy..if we are very very quiet they'll come back... Kudos for gym and veggies!

SuperChick Kudos for recognizing Real Hunger vs everything else. That is major. I wanted to eat eat eat all day yesterday. I didn't--even forced myself to lie down and read a while cause I needed to be away from the kitchen. Our resistance muscles have had a great workout.:strong:

Bye for now. Happy Friday to the Canadians who have tomorrow off!

06-30-2011, 01:41 PM
Feeling a bit more on top of things. It looks likely that I'll meet all of my exercise goals for June -- yay!

WI: NC in kgs, Exercise: +75 1240/1300 minutes for June, Food: 90%op, Read my Advantages and Responses: yes

06-30-2011, 02:10 PM
GD everyone!

BillBlueEyes Well, then you would enjoy the curving streets, lots of mature trees and hills in our neighborhood if you are a non-car person. Ditto on my DH's stash of Kit Kat bars. They are in the cupboard where I rarely go. "Out of sight/out of mind".

SuperChick Anything that is eaten/drank or done for any other reason than feeding our body/spirit could be a source of concern! Great Job in identifying that and being able to stop. I don't know if you are able to do this but the restaurants where I frequent the most often I can either choose how much I want of something or I can ask for half portions. If you can do neither, how about asking your dining partner to split something? I often load my DH's plate with food from mine until it is the correct portion size. I get amused looks from the waiters but hey isn't romantic when you feed you SO a forkful of this or that?;)

maryann I remember college food as being both awful and sublime, depending on who was doing the cooking. Great Job in showing moderation.
Great Job at being so productive right out of the gate. You're too close to victory to have blown anything. Be gentle on yourself. Remember?

silverbirch, Great Job in a big win on conquering the sitting down strategy. There is only one food I eat standing up: my homemade fudge. Now, my big problem is sitting at my computer (which I am doing now)----it is one reason why I go through keyboards because of all the crumbs. I shorted out my sister's when I was eating grapes and water dripped into the keyboard. Yes, I got her a new one.

gardenerjoy, Posting helps me stay connected to and mindful of we are all working this together one day at a time. You are among your "own kind" here. Dressing in the dark. Hmm, maybe that explains some people's "get ups".

onebyone, Here's to a steady downward direction. I'm pulling for ya! I find that my best support is for others to leave me alone.

CeeJay, We are all building a new temple to house our beautiful selves in. Think of each day as one more closer to that ideal.

Erika(eusebius), It's admirable that you check in here "in spite" of how things are going at home. I am like your spouse. Nature abhors a vacuum but when I get that way I "retire" to my computer and journal or play online card games. It works.

FutureFitChick, [quote "I'm sorry you have had so many family issues this past month. ..sending you supportive thoughts. Great that you are finding energy to focus on yourself, especially as you head into preliminary exams. Taking suggestions from your Beck book to plan ahead is a very successful strategy."] Ditto from me as well.

silverbirch –Now, does any one else eat at their computer? Please, am I only one? Sidenote: I hope that Will & Kate do not have the kind of intrusive media glare that dogged his parents. In ancient history, newlyweds were allowed one full year to be together before the man went to war. I just hope all this isn't too soon. They need time alone; away from "all of us".

Credit: Well, down 3.2 lbs since Monday. I now feel in charge of my weight lose. Onebyone --I too was "stuck" for longer than I wanted to be. I understand. I figured out what I need to do and now I'm doing it consistently. I'm ready to wrestle this bear to the ground.:devil:

So, now I've got a new short term "project" to tackle. Our church is having an "International Night" on July 9th. Atlanta is actually a melting pot of many nationalities. So, our new priest has thought it would be nice if we all "shared" a little more of our selves with our community.

My ancestors are 50% German, 25% Norwegian and 25% English. As I was growing up the Norwegian side was more emphasized. Maybe, it had something to do with growing up in Minnesota and my last name being Olson (ya think?)even though my paternal grandmother spoke German first. (I also took German in college as well) In fact, her father chose both his wives (first one died -Sadie, whom my great niece is named after) on his return trips to Germany. That sounds so Teutonic. :(

So, when I was a college student at University of MN, my language for my major was Norwegian. Three full years! Uff da! Back then I was way into my heritage. Uff da again! So, now this is the first time I have had to "revisit" that. I went back and forth on it. Should I? Shouldn't I? Well, as I said, I haven't done a lot in that direction in decades. So, I decided what food I am going to bring (yes, I just reorganized my kitchen to facilitate this) and I have also decided that I am going to make a traditional bunad. Bill you don't have to go to Wikipedia (unless you want to). This is the traditional dress of the Norsk people dating back a couple hundred years. An authentic one would cost tusens (thousands) so I brought up some photos and I am going to "craft" a replicate. So, that is what I am going to do this 4th of July weekend: embracing my immigrants gone before me.

Here is the food I am also making and bringing: sardine/herrings canapes with goat cheese (salty!) on Ry crisps then meatballs with boiled potatoes and red cabbage. I just received a boxed lefse mix (I haven't attempted that from scratch in nearly 25 years) from Ingebretsen's, the Scandinavian bakery in Minneapolis. Lefse is like a tortilla only it is made from potatoes. Typically, butter is spread on it then sprinkled with brown sugar and rolled like a cigar. For dessert, I am making (you use hot irons and even hotter oil for these) rosettes and krumkakes which are a fried cookie then sprinkled with powdered sugar. The rosettes look like lacey flowers or butterflies. The krumkakes are rolled on a wooden dowel and then filled with whipped cream or ice cream. A print of a heart and flowers (sign of hospitality in Scandinavian countries) goes onto the krumkake from the hot iron it is made in.

So, that is what I will be doing this coming weekend. Hope yours is wonderful!

06-30-2011, 05:55 PM
A good day. I ate all food sitting down. I wrote a plan. I went to the gymn.

All in all, some very :welcome3: credits there.

Onebyone, would DH like you to run him a bath? (I love this. If someone gave me this for my birthday, I'd be delighted.)

ETA Bill, if you've got William over there, he's not using my house as a route marker when he's in the search and rescue helicopter. Just shake his hand, if offered, and try to palm the tree nuts off on him.

07-01-2011, 06:52 AM
Not sure if i should post here or wait for the new july thread...

Morning Coaches, Happy Canada Day everyone! I can’t believe that it’s the 1st July already…

So, last night I went out for food with the boyf and I managed to leave a good half of my main course! I was genuinely full, although we did have some edamame beans to share and I ordered a green salad to go with the main, which I made sure I ate the majority of first (focus on the veggies gardener joy!) and whilst my food choice could have been a bit better it was by no means an ‘unhealthy’ choice. I also wanted to really try to test myself by having something I knew I wouldn’t want to leave. But I did! Credit :cp:
BBE: I did indeed ask to have the rest to take home! The whole ‘doggy bag’ thing is not as popular over here (I think we brits are probably afraid of looking rude. Or not finishing what’s on our plates! Crazy) but a lot of places will happily oblige. If it had not been something easily transferable though I was fully prepared to have left it. I was also brought up to finish everything on my plate, but I do not think that this is a healthy way to live so I am now trying to live by the mantra ‘I am not a dustbin!’ I hate waste but if I am full it makes no difference if I throw it in the bin or throw it in my mouth – it’s still being wasted. When I know I’m full but there’s still food left, if I’m tempted to keep eating I try to imagine the bin lid opening and an overflowing bin… that’s my stomach! It’s pretty off putting, LOL! Most of the time though I’ll try to pop it in a Tupperware for tomorrow.

Anyway, I have a new challenge – I am going away mountain biking for the weekend so it is going to be much harder to plan my meals as I may be eating out a lot, so as contingency (thanks for the idea, silverbirch!) I have copied my ARC and anti-craving techniques onto my blackberry and I’ll have my journal and book with me. I plan to try to stick to the following:
1. Focus on the veggies at meals out
2. Limit alcohol
3. Try to make smart meal choices – high in clean protein / medium in non-white carbs
4. Try to stick to bananas / nuts for energy food – no chocolate!
5. Do not over reward myself for the large amounts of exercise I’ll be doing. I will need more fuel in my body, but probably not as much as I think (I usually use it as an excuse to eat cake :D)
I’m also going to take my scales (we’re camping) so where possible I can keep good portion control. We are going on holiday at the end of next week where’ll I’ll have a similar lack of control so I’m going to use this as a trial run. There’s always something to be learned!

Thanks for the support everyone, Pamatga – I usually have to fight my boyf off my food, so there’s no worries there – he’s like a vulture!
Onebyone – credit for the good attitude to the scales – there are so many variations day to day that it’s hard to rely on the figure it shouts back at you – stay OP and it’ll be down by the end of the week.
Debbie – credit for doing something nice for someone else – and staying OP whilst you did it!

After that mammoth post, I’m off! :wave:
I will see you guys the other side of the weekend. Stay strong and positive.

07-01-2011, 07:39 AM
Please join us as this discussion continues on

Beck Diet For Life/Solution – July 2011 – Support, Discussion, Buddy/Coach (

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