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

09-01-2011, 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 (

09-01-2011, 06:14 AM
Diet Coaches/Buddies - Another day that I didn't eat my way through tension, CREDIT moi. We ate the left overs from our Italian Restaurant meal on Monday - savored the food, the memory of a good meal, and the memory of not blowing my food plan.

onebyone - That's a wise strategy, "I'll go make some tea and try to calm down" - I like being reminded that a calm state of mind helps with staying the plan. Good luck working out money stuff so that it's not a recurring uncertainty issue that leads to tension. Perhaps it would work to talk with your DH that the uncertainty causes you more tension than do the numbers.

Joy (gardenerjoy) – This "what it means to me to be a grown up" seems to be a recurring thought when making daily choices. Thanks for bringing that up.

Beverlyjoy – Kudos for identifying the feelings that are making you struggle right now.

Debbie (Lexxiss) - LOL at "delicious entrees which would be downright insane to even consider." Sometimes it helps me when I see food options so out of line they could only be consumed by a 17 year old male lumberjack.

Pam (pamatga) – Kudos for facing the need to reduce your calories as your weight drops. I hated, hated, hated that notion when I first confronted it. Then I was really annoyed at myself for not already knowing something so obvious.

Tazzy - Congrats on another 1.4 pounds gone forever. Love that Dalai Lama quote! Yep, that Seven Questions Technique is a tough one to work through. My take is that it's worth the effort to understand it - even if you decide not to use it much later on. In the green book, Dr. Beck swaps it for a simpler notion.

Michi702 - Super stuff to take now seriously per avoiding, 'I'll eat sitting down next time' - that's a great attitude to develop to avoid the might-as-well-keep-eating-off-plan-since-I've-already-blown-it syndrome. Kudos for diligently reviewing your day to resolve your one scoop of ice cream. And Nope, you can't give yourself too many credits - most of us are running on such a life time of deficits that there's no danger of catching up, LOL.

Readers - chapter 4
Stage 1 The Success Skills Plan

Success Skill 4 Give Yourself Credit
what to do . . .
To give yourself credit, do the following:
. . .
2. Say one of the following, or the equivalent, to yourself: Good job, Okay! Yes! That was good. Great! Good going! That deserves credit. I did it.
. . .

Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), pg 68.

09-01-2011, 06:57 AM
Morning all. Yesterday was a busy one, but I stayed OP, even with an impromptu client lunch thrown in there :strong:

Weighed-in: -1.6lb! :)
Credits: checked in, weighed in, brief weights session prior to work, cycled to work, attempting a positive mental attitude through a pretty full-on week! Made sane food choices when faced with an unexpected event.

So, it is a pretty busy / stressful time over in my little corner of the world, very busy with work, trying to pack / get ready for the wedding / holiday next week, going on another cycling adventure this weekend (110 miles along the great glen fault – so past loch ness), trying to pack for said adventure, going out to see a comedian tonight (perhaps not the best timing!), trying to prepare / make presents for two birthdays next week…. And trying not to let the ball drop on my eating and exercise so that I will still fit into my dress next weekend! And breathe… :D I’m not willing to drop anything, so I’m just getting up earlier to do my workouts and trying to stay positive… although one of the girls going on my trip at the weekend is a bit of a control freak and was majorly stressing me out yesterday. I refused to let it creep into my food choices and kept it as a separate issue. I seem determined this week!

Hope you’re all well and I’m saying hi from all the way this side of the Atlantic :wave:

09-01-2011, 09:14 AM
Morning Coaches/Buddies!

Back from 11 days away, a week with my family (eek!) and three days driving on either end. I wish I could say I ate perfectly the whole time, but I can't. Most of it was fine, but I clearly have a long way to go before I am able to spend a week with my entire family - my parents, my two brothers, their wives and my nephew - and not get incredibly stressed out. I feel lucky only to have put on 2 lbs after some of the food that was around, and very happy to be back home in a regular routine again.

Today I have a load of unpacking and tidying to do, but I'm trying not to get overwhelmed and will take it in small increments, possibly with a nap in there somewhere.

Now I'll go get caught up on all the posts I've missed ...

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

09-01-2011, 11:50 AM
Hi Becksters and coaches - yesterday was a struggle. BUT - I woke up today in a better frame of mind for eating well and having food sanity.

I must think of a strategy for the day after having gotten through a difficult time and not eating. And later... as a result - having a 'let down' in my reserve. Hmmm... I need to think of things to write on a response card.
It might include:
-Having gotten through a vacation eating healthfully isn't a green light for overeating when it's over.
- I will 'undo' all the good I've done by overeating after a heathy food vacation.
- Imagine how badly you feel, ultimately, after over eating .
- This is your life - move forward instead of backwords.

Can you think of any others?

My goals today:
plan/measure/write down food - later log into food tracker
lots of water - I will mentally count to ten after each bite. It should help today.
taste the food
eat seated only
no seconds

I can't believe it September. College football starts tomorrow. I love watching on TV or at the stadium.

Have a great day.

09-01-2011, 01:53 PM
GD :flow1: everyone and Happy September!! I am always so relieved we got through another summer since work slows down so much for DH and then the excessive heat this past summer meant living in a/c all the time which is the equivalent of being indoors during a very cold Northern winter. You just want to climb the walls sometimes! :hyper:

Beverlyjoy I think you have brought up one of the linchpins of successful and long term sustainable weight lose: not to see "getting through" tough situations, whatever they might be, by either overeating/ undereating, overexercising/ underexercising or basically not following your plan as you had before all that happened.

I have had three days of "just under" 1800 calories (white knuckling last night from 9 p.m.-2 a.m. and sleeping poorly until I finally fell asleep around 5 a.m. only to awaken at 10 a.m.) only to find out I "gained" 3 lbs!! What!! :fr:
That's not how it suppose to work, right??

Well, my strategy is: I do not plan on doing anything different than what I am doing right now. Yes, I took two days in a row off from the strength/cardio exercises I had been doing but I was just so exhausted and sleeping 8 hours nightly wasn't helping. However, I am anxious to get back to that because I have "irrational" fears about newly-acquired muscles turning to mush as I write this. I don't have anything "forbidden" in my home right now that I could "overeat". Sauteed spinach (which I had last night and was good even cold!)? Nary a Kit Kat to be found.....:D So, I "just keep swimming" (quote from Dora the blue fish in "Finding Nemo")

I have to say across the board: I really admire how so many of you have handled family "challenges" by pre-planning, toughing it out, or whatever in spite of all the "unknowns". You all are just so brave.

My DH and I have discussed traveling back to MN for the holidays. Now, my son will be alone then and so I am more inclined to go to PA for Christmas this year and forego going to MN for Thanksgiving but I will you all the "real truth" behind my decision. Yes, I don't want my son to be alone on the holidays [there is some family tension about his lifestyle choices but he is my child so matter what!] so there is definitely that but I simply don't want to have to deal with a ton of family issues on top of me really wanting to get this blasted weight "off my back", butt and waist (and wherever else it is hanging onto).

As I have mentioned before, my son is a vegan and he doesn't cook much but Philly has some really nice vegan restaurants, which he has taken us to, and I think we could do that instead of all the loads of junk our two respective families eat. Being this overweight is a mental stress as it is without adding all that "stuff" besides. No, it wouldn't make me happy to see them. Not at this time and what I am going through. When I get focused on doing something, I do not want to be disturbed(which is probably disturbing in of itself, I guess).

You know, when an alcoholic is recovering, they are strongly urged to not frequent former places where they "practiced" their addiction. Why do we not get the same courtesy?? No one would ever dream of offering a recovering addict his former "blow" but how many times does a person who is working on weight issues offered their "poison"? Whether that will happen or not is inconsequential; I do not want to put myself in the position of having to "be strong enough" to deal with it. Call me a coward and I will gladly accept that moniker. I just know my "limits". I have many strengths but enticing holiday food is not one of them!! The only way I can think of getting out of that is to stand out in the rain and catch a cold on purpose.

Okay, I will step off my soapbox for now. Anyway, my strategy is to hold up a cruxifix and say "Get thee behind me, Satan!":devil:

On a similar "thread", I am also trying to illicit support to do a back-to-back Buddy Challenge through the "food holidays". Every year for as long as I can remember, I have taken off the time from Halloween to the Super Bowl to eat whatever I felt like. Seriously!! The best case scenario: I maintained my weight lose. The worst case scenario: I regained 10 lbs. Well, whether I have anyone who will bite at that "challenge" or not, I am going to do my best to not succumb to all the delectables this coming season. I have a ton of revised healthier versions of side dishes to go along with the turkey and or goose. I also have a great cookbook for desserts(for diabetics) that I have had for several years. The summer sausage, salty nuts, crackers and heavenly cheeses; et al, will just have to remain at the store.:?:

What thoughts does everyone else have??? I'd like to know as well. I'm already tense just anticipating this.

Stats for 8/31 (day 23):

**1784 calories 3220 mg sodium 26 grams fiber
**decided to take an additional "DOR" from "specific" exercise and continue to work on the project in my bedroom. Got to hit the floor running though today.
**F/V: banana, apple, tomato, carrot and spinach
**Sugar N
**Water not a specific amt
**Sleep: with an afternoon nap I got 8 hr
**Post Y
**Planned: Note: I keep a "clean" kitchen so I eat what is available, have a general idea the night before but sometimes, depending on when I get up, things change. [Why eat breakfast if it is close to lunch?] I focus more on having a balanced food plan covering all the nutrients and getting in a wide variety of food. "Eat the Rainbow".
**Log Food-"Always Every Day Every Bite No Matter What!"

09-01-2011, 02:33 PM
Good Morning Coaches:
I can see that these past four days have truly been a success for me although they haven't FELT like a success until just this morning. Lots of food challenging situations - 2 girl's outing with lots of food available and a couple of long work days. In all cases I was remarkably OP - I mean passing up pizza, chocolate cake, blah! blah! blah!. I planned ahead, bought special diet sodas as my treat, met people at salad bars and limited myself to one trip. doubled up on workouts etc... And yet everyday I showed a slight gain. _Good gravy, demoralizing. But I just kept OP which would not have been my natural reaction. I woke up this morning and I am back down. I have to trust the process and I did. It just didn't Feel TERRIFIC. I reached my August exercise goals by doubling up some exercise which made me very hungry but I did it. I kept thinking, I promised myself and I am a woman of my word. I also asked my husband about Monday nites- if I need help - to clean up the kitchen because that is my long day and if I can't get out of the kitchen in a timely manner I will start to pick. That is just the way it is. He said OK. Ask for what I need, right? No excuses.
Beverleyjoy: I am huingry this morning after my success, as well. I don't know what happen to my football days. I sue to watch. But I still love fall and the return of all things pumpkin.
Superchick You make me smile when you say "I am not willing to let go of anything." Sometimes when I say that it only means God will let go of something for me. Watch out:)
BBE: I didn't eat over stress this week either and intellectually it feels good.
The emotional gratitude always come a little bit later - after I stop pouting over not getting what I want when I want it.
Pamatga: I believe your analogy to a newly sober person is accurate. When I was first sober, I had to change everything, the people I was with, traditions, holidays. Sometimes it felt like I was cutting off my left arm but I realize nothing changes unless you change - and not just a little thing like WHAT I eat but the important things like WHY I eat. I definitely have to limit family interactions when I am in a rough spot with food. (I hear you Eusebius about family time.) The good news I have found is that relationships that are basically healthy get stronger because I am happier and bad relationships fall away.

09-01-2011, 05:28 PM
Hi Coaches

Wow. What a night. And morning. It was VERY TENSE here in my little cramped apartment. Too small for the two of us. DH and I both stayed in Dodge -- though we did have a showdown. Rare for us but not lately :( I found out once more that we are very different creatures and see the world very differently and assess situations very differently and attribute things to each other that are both extremely accurate and off the mark.

It's hard to be in my relationship right now. Money issues are really getting to us. I think it'll be better in November. But this is going to be the WORST month yet after a whole spring and summer of frugality. For some reason I cannot make any money. I can't do the things I used to in my old town here in my new town - I try and I keep being denied with NO and I don't know what else I can do here to make extra $. I am trying. It's just not happening yet. I've started applying for part time work but I know from experience when I get a job my art work plunges to very little. But you know, sometimes you just have to take care of the basics first. I need to get on my feet. The stress and tension I am feeling is directly interfering with my weightloss. It's a distraction. So I guess I'll use what I have now to release my tension: do some WATP workouts, wii workouts, just go for a walk. Since I can't buy much food it's an enforced foodplan anyway so I am just going to use the money issue as an excuse to eat less-to save money-to conserve the food we do have.

So *credit moi for weighing in -0.7 = 278.4
*BIG credit moi for completing my first 4 Day Win exercise. When you get to day 4 your get a "somewhat larger reward" as she calls it. Originally I wrote down that I would buy a book, but I can't so instead I went to the library and took out a book I've wanted to read, Buzz Aldrin's Magnificent Desolation. ( I'm very excited to read it. During this first 4 Day Win I gave myself the small reward of taking a 20 min timeout to read something I wanted to for the pleasure of it. I'm falling back in love with my books and I enjoy the calm quiet of simply reading.

The next 4 days will be challenging. The exercise is to take note of my "famine brain" and to record what triggers my sense of deprivation and lack. yikes. I may get writer's cramp! My small reward for the first three days is to continue reading for 30 minutes this time, up from 20, and then on day 4 I am going to go swimming. While at the employment centre I saw that the YMCA here is giving away 2 week free passes to their facilities so I am going to get one, maybe even today, and then use it. I am sure hoping I can do some water aerobics this week. That would be fantastic.

Better go. Have a good evening Becksters. Happy Old Celtic New Year!

09-01-2011, 05:53 PM
Hello everyone :wave:

I'm new to this thread. (Clearly!) It's lovely to meet you all :)

I began reading through the Beck Diet Solution a couple of weeks ago. I was excited to get up through Day 5 before having a week-long visit from family, so I kept my focus on those first five days while they were here. Thrilled to report that -- I mean give myself credit for the fact that I did very, very well with food planning while they were here. I even made time to read my Advantages.

However, things are back to normal and it's time I keep stepping forward to build on what I've done so far, and so I'm reaching out for more diet coaches/buddies for my Day 6 step.

I honestly hadn't expected to be faced with a hurdle so soon in the book, but eating slowly and mindfully (Day 5) is quite an obstacle. I'm very used to multitasking while I eat, and so I've had to make a conscious effort to get myself to the dining room. It's so automatic that I take my food into the computer room or to the living room, I've found myself turning on my heels while in the hallway and forcing myself back towards the dining room!

It might take a little while for paying attention to my food to become a habit, but when I think on it, this is a good thing and the right time to add it into my life.

Again, happy to see everyone, and I hope to get to know you all better and stay accountable and celebrate every step with everybody! :D

09-01-2011, 11:14 PM
My goal for September is to weigh in each morning and post here. And work my way through A Course in Weight Loss. Then we'll see where I am.

WI: +1.35kgs, Exercise: +0 1340/1300 minutes and 35/33 miles for August, Food: 80%op, Read my Advantages and Responses: no

Beverlyjoy: You asked about ideas for staying healthy on the day back from a trip. You might want to try having a Landing Checklist (I did this when we camped frequently). It can include practical things like unpacking and laundry (which I find can be an emotional drag if I don't get them done quickly) and also spiritual or emotional things that help you appreciate the time away and reconnect to all the good things about coming home.

Welcome, Lovely!

09-01-2011, 11:49 PM
Just a quick check-in to help me get back on track checking in here, in general. While 3FC pops up as one of my home pages, I've fallen out of the habit of reporting and reflecting here.

Life, as usual, is delicious and crazy. I have some of the same issues with eating, but find amazing comfort in the Beck skills which always help me to get back on track.

Here, tonight, I would like to give myself some credit. I believe about this time last year, I fully accepted the challenge of this new journey, beginning to seriously exercise and seriously change my approach to food. I started off weighing about 215. Now, nearly a year later, I weighed in this morning at 167, and have dropped 6-8 clothing sizes. I feel great! And what feels even better is that I know I can keep going, I know there's no rush, there is only the endless, kinda comforting cycle of always getting back on track, always balancing out life.

So, wish me luck for the upcoming year, as I'm building all these skills back into teaching -- into completing and defending my dissertation -- into going on the job market. It's going to be a crazy year, but at least I'm in a healthier place! Thanks to y'all for being part of my process.

09-02-2011, 12:05 AM
Hello Coaches & Buddies,

Just a quick check in tonight as I'm getting organized to go away for a couple days after work tomorrow.

Credit yesterday for an OP day. And big credit for resisting an Eatmore chocolate bar and choosing an apple instead! I have been reading my cards and still working on Day 27 tasks. Weighed in and have stayed the same. I'm okay with that as my exercise has been really low this week. I need to make that a priority and stick with it. I did wear my pedometer today and as of right now am at 7309 steps. Not too bad, had a couple of excursions out of the office during the day so that helped.

Welcome back from vacation eusebius and welcome to the group Lovely. Hi to everyone else and have a good long weekend :wave:

09-02-2011, 05:21 AM
Morning coaches, a super quick one from me this morning as I’m busy busy and have to leave work early to go on my cycle trip :bike2:

Weighed in: -1.4lb!
Credits: read arc, biked to work, planned food, have packed healthy snacks for the train journey later, checked in, weighed in, staying sane and pma in a crazy busy time!

I hope you’re all well and have a wonderful weekend filled with fun, I’ll be back Monday :wave:

P.S. welcome back Erika :)

09-02-2011, 07:14 AM
:welcome: Lovely of Starstuff :welcome:

And, even though you've been an active poster for four months, :wel3fc:

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

And how did you find our Beck forum on 3 Fat Chicks?

09-02-2011, 07:17 AM
Diet Coaches/Buddies - Encountered two strong urges to go eat something to make things better; stood them both down, CREDIT moi. Gave myself credit for moving an electrical outlet twelve inches to allow a new stove to be plugged in for which I give myself CREDIT moi for giving myself credit, LOL. New stoves accept gas and electricity at the bottom; old stoves accept both at the top. Thus, an electrician and a plumber are required to replace an old stove. Sigh, in olden days you just bought a new stove, screwed it to the gas, and plugged it in.

onebyone - Ouch for the tensions of relationships and money - both require directed efforts to stay away from eating as a response. Hope that YMCA pass works out so you can have your water 'fix.'

Joy (gardenerjoy) – Neat that you continue with A Course in Weight Loss - hope you remain able to make the Goldilocks choices that allow it to work for you.

Erika (eusebius) - Yay for a nap to refresh the mind. Kudos for so much time spent with family and keeping your wits. Small increments sounds like a good idea.

Beverlyjoy – That's a good general notion, "success isn't a green light for . . ." .

MaryContrary – Congrats on your consistent efforts to accumulate that 48 pound loss. Glad that you're still around to share your "delicious and crazy" life. Kinda amazing to see you face your dissertation and job market.

maryann - Remaining on plan during your looooog days is a challenge; Kudos for working that.

Pam (pamatga) – Yep, that stretch of "food holidays" is a challenge. It's good to be reminded of them since I have to remember that it works for me to use the "I can have it next year." People seem ingrained offering food as a gesture of friendship.

SuperChick - Kudos for keeping your wits about you with so much going on. Be careful near Loch Ness - there are many folks who believe in the Monster who don't even know what a loch is, LOL. And some of us don't know how to tell a loch from a fjord but are quite sure that there would never have been a Fjord Ness Monster. Have a great trip.

Tazzy - Yep, Big Kudos for "resisting an Eatmore chocolate bar" - chocolate has a unique siren call.

Lovely - Yep, this eating slowing and mindfully is a challenge. Kudos for recognizing that and taking it seriously. And Kudos for spending time with your family and not trying to use food to make is all better.

LOL at the image of you "turning on my heels while in the hallway and forcing myself back towards the dining room" Glad that you've joined us.

Readers - chapter 4
Stage 1 The Success Skills Plan

Success Skill 4 Give Yourself Credit
what to do . . .
To give yourself credit, do the following:

. . .
3. Write the word credit on a sticky note. Place it on the fridge, on your computer, or in your appointment book or PDA to remind yourself to look for times that you deserve credit.
. . .

Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), pg 68.

09-02-2011, 09:50 AM
Hi Coaches , should I just say GOOD DAY!

I am doing a happy :carrot: dance this morning.
It's my official weigh-in day and I am 0.5lbs down from last Friday = 276 even. I saw a loss of 2.2lb this morning.

The happy :carrot: dance is not for the weightloss though I am relieved and thrilled to see it. (Thank you body.)
No, I am happy :carrot: dancing because for the first time is a very very very very long time I faced a stressful week, a very stressful day and night, a torrent of big emotions and I DID NOT EAT OVER ANYTHING.
I didn't!!!
OMG _THIS_ is what I have needed to do for years. When things are fine, I am fine but when they get tense or stressful or anxiety/crazymaking I used to eat. This time I didn't. I cannot tell you how important this is for me. YAY.

Yesterday I also made a conscious effort to just eat less. I made my usual giant pot of chili and it was really good but I chose a bowl that was much more shallow than I usually do and it was smaller too. DH's was bigger.
I ate my bowl and didn't have seconds-I did succumb to a three tablespoonsful while at the stove in front of it when DH went back for seconds-and then I stopped. CREDIT.

I completed that 4 day win and read the next task, about the famine brain and making mental note/observing when I see a message around me that makes me a) think I must lose weight; also when I b) catch myself telling myself things to "make sure I'll lose weight"(you're tummy is so big you should lose weight-you don't have enough energy you should lose weight etc) c)then noticing which emotions are brought up by these thoughts (thoughts generate emotional states--sound familiar Becksters??) and d) holding these thoughts in my mind do I feel MORE of a desire to eat or LESS? She says, and this was radical to me:
Overeating and putting on fat is the normal psychologocial response to the mere expectation of being chronically hungry. Let me emphasize: not being chronically hungry, merely expecting to be. p.46 4 Day Win This state creates a biological panic in our body which makes us afraid, and fear makes us keep our fat. Lean times ahead! So that means, as I understand it, our biology revs up so we eat eat eat to stop this life or death famine from happening to us. She says we can't keep fighting our biology. We will never win. I'm telling you, this book is really helping me and a great twin to BDS.

Everything worked itself out between DH and I btw. We've stayed together so long I think cause neither of us wants to live in tense, worried, stressful homelives. I noticed we were being extra kind to each other once more. It's a good thing. I can count on one hand the times we've had bad times. That's good for 19 years and 333 days, or close to that.

I think I am finally ready for the ceramic studio. I've decided to make Messenger Birds for my studio tour. We'll see where I go with that.

Bye for now... TGIF--long weekend ahead!!!

09-02-2011, 12:10 PM
onebyone: huge credit for getting thru the stress without over eating. That is a triumph:
marycontrary: glad to hear from you.
gardenerjoy: I read a course in weightloss and parts of it were very helpful. I found my new favorite prayer in there:
God, teach me to forgive myself and others. Remove walls that keep love out behind which I am a prisoner. HEAL MY GUILT and REMOVE MY ANGER.
BBE: You need to read Zen and the Art of Motorcycle Maintenance. There is a buddha to be found in your stove.

Happy Vacation to all

I am packing this morning to camp on the Russian River on the northern coast. I am at sticker weight and am afraid I will gain after it has taken me a week to stay here. :( My plan: I will buy two prepackage salads for lunch and dinner so I don't have to worry about Friday. Saturday and Sunday will be exactly the same. Nothing new. Old, boring and I know exactly the calorie count. I will focus on my OTHER senses to fill me up with pleasure - sight of the beautiful ocean. Smell sound. Hugs from DS.
I am losing weight because I have proven I can do it. It is not a fluke. (ARC Card)

09-02-2011, 01:17 PM
Hi all :) Welcome Lovely, I guess we're just one day apart on Beck now because today is the big day - Finding Diet Coaches/Buddies! Since I've been posting here already it was a pretty easy step. I do, however, need to be mindful and keep the momentum of posting here either daily or a few times a week. What good is would diet coaches/buddies be if I didn't check in with them, right? :D

Yesterday was an easy day on plan, I made it through my last very long shift at work and got news that I will be training for a new position in two weeks which I am very happy about. I give myself credit for not eating the extra calories I had left over last night because I wasn't actually hungry. My sabotaging thoughts tried their hardest, but I told them to GO AWAY :)

Today is going to be stressful. I am going to have a lot of times when I will be crossing temptation; going to the movies with a friend, then out to dinner, and finally grocery shopping. I am almost done making a list for the grocery store and plan to stick to it like glue and I am researching a few local chain places to get calorie counts to figure out what I could order. Popcorn is a huge downfall for me at the movies and I am planning on buying a 'Kids Pack' which offers around 3 cups of popcorn, small bag of fruit snacks, and a small sized beverage. That way I can still enjoy some but I won't be mindlessly munching on a huge bag for 2 hours. This friend is actually my former room mate from college and she is very supportive of my lifestyle change so I am going to tell her my above plan and ask her nicely if she could nudge me in the right direction if I try to stray off path today.

I think that about covers it for now, I will try to get back here and post an update on how I did tonight but if not I will have one tomorrow. Have a great day everybody :hug:

09-02-2011, 02:26 PM
Hello Beckfolks/coaches - yesterday was a healthy day.. I am so grateful. I found the willingness to step away from the overeating I did the day before.

I got on the scale today and saw a two pound loss! YAY. My total for the month of August is down 8 pounds. I am very grateful and happy to find the willingness to try again.

We have a busy/food laden weekend ahead. My SIL is coming on Saturday from out of town and we'll have the cousins, etc over for a cookout here that evening. Monday - we are having a neighborhood cookout for two families moving on our street. The good thing is I have some control over what is served or available. So - on Saturday we will have London Broil, salad, corn on the cob and garlic bread. Cousin is bringing dessert. Monday will be hamburgers, veggie tray, baked beans (I don't like em). Someone else will bring dessert or it will be a watermelon. I am planning ahead but, taking it one challenge at a time.

Yesterday's I:
drank lots of water
planned/measured/logged food and put in food tracker
ate mostly seated
no seconds
tried to slow down
left a bite

Today I'd like to do the above things plus add: meditation, TASTE the food, stretches and strengthening (done) - read my ARC/RC/Beck info.

Thanks to everyone for your support, thoughts, and ideas.

09-02-2011, 04:16 PM
:welcome: lovely to the 3FC Beck Diet Solution Group.

Slow and mindful eating is the only thing that I would get an A in. I am so accustomed to eating most hot foods cool that I don't know what I would do with a 30 minute lunch break like some people. If any of us here will ever get together, make sure you remember to order coffee or sip water after you eat because I will still be finishing up. (DH does this all the time) Scout's honor!

Great Job "right out of the gate". You will nail this. I just know.:D

Bill I wish we could get washers/dryers that would last. We have replaced the ones we bought new in 2004 and it looks like we need to get another dryer asap. Nothing seems to last including paying for all this. Did you do the electrical work for the stove?? My DH would never attempt this.

marycontrary Hey GF, glad to see you back! :congrat: on your 1 year anniversary of the "Beck way" and the weight lose to boot. You got 'er down! :woohoo: Thanks for thinking of us :grouphug: to share this GREAT NEWS!

onebyone Homeostatis in the home again. How lovely! My DH and I have only "quibbles" too. We once had a blow out fight and we both ended up bawling afterwards. It was such a mess! So, we just snip at each other once in awhile. Last night, I requested some raisins (having problems with C) and he forgot them. He said, "Well, if we would have a date more often, then I would remember your raisins!" :tantrum: Whoa!!! I said "Well, who was too tired last Saturday night?? Hmmmm." :dunno: I always win!:D :rofl:

Super Great Job in not overeating over the malaise of the moment, onebyone! I have found that when I began counting calories, by default, I was actually stretching my food dollar more since I wasn't overeating (or not on purpose). My food bill dropped in half when I really knuckle down. I spent a whole week eating leftovers for lunch a couple of weeks ago and I was not complaining. They were as good the second time as they were the first. You can do this!!

beverlyjoy You are always so hard on yourself when you have had a "not so good" day. Be gentle to yourself. You are doing so well overall. Don't let a bump in the road swerve you off course.

Miche702 Great Plan for the movies. I do this at McDonald's. I order a kid's meal and then turn to the nearest child and ask them which toy they want. The parents are always surprised and the child is delighted.

gardenerjoy The most profound event that happened in my life in the past three years was my mom dying. It was totally unexpected how the events turned out but it brought me such a different perspective on life, possessions, what is important (and what isn't) and just what a gift we have been given "being alive". I would almost say it was a pivotal moment in my life among others. I am a kinder, gentler, more tolerant and loving person as a result. I just have a hard time being mean any more. How can I be?? People are such wonderful creatures. I see you and eusebius are seekers. "Seek and you shall find."

Superchick, eusebius, tazzy Love goes your way.

Now, that you are all refreshed; naps, no chocolate (chocolate-debate continues) and cycling; have a great weekend!

Stats for Day 24 9/1:
**1917 calories, 20 grams fiber, 2497 mg sodium
**did 20 min low impact aerobic (left knee got in way of giving it 100%)
**increased Lower Body Strength exercises to 3 sets of 15 reps with 5 lb ankle weights (now, this felt like a workout!)
**increased abs to 3 sets of 15 reps =180 total(4 parts)
**H2O-64 oz (this time I actually counted how much I drank)
**walked 1.5 miles slowly
**F/V: spinach, tomato, carrots, red grapes, NS o.j., NS cranberry juice, whole apple, cooked cabbage, green beans

Lost sodium bloat so had to change my ticker again. Over the "white knuckling" of less calories. Doing okay with food plan. Need to go grocery shopping tonight. Get some movies. Got a coupon in the box (see next) for 2 free dvds from RedBox kiosk. We love Orville Redebachers 94% Fat Free "Pop Up Bowl" popcorn. Keep poppin all!

09-03-2011, 12:14 AM
Like onebyone, I was struck by a quote from my reading today, too:
One of the ways you love yourself is permitting yourself to want what you want. One of the reasons people consume anything too much is because they don’t consume other things enough. You tend to take in too much material substance when you are starving yourself of spiritual substance. (p. 64, A Course in Weight Loss by Marianne Williamson)

WI: +0.4kgs, Exercise: +45 90/1300 minutes for September, Food: 70%op, Read my Advantages and Responses: yes

Great to see you, MaryContrary!

onebyone: oh yay! This feels like a real breakthrough for you!

and, greetings to one and all! Happy holiday weekend to everyone who has one!

09-03-2011, 04:54 AM
Wow! Thank you all for the heartwarming welcomes! I feel so sincerely, well, welcome here! :D

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

And how did you find our Beck forum on 3 Fat Chicks?

Funny story... which I promise I'll try to keep brief as I tend to be verbose.

The VERY short version: Google brought me to 3FC a long time ago. I joined back in Sept/Oct 2007 under a different username. I lost over 100 pounds. Stuff happened. (No excuses, though!) Gained it back. Re-joined 3FC May of this year with my game face on (and a different name).

Finding Beck: I have to credit 3FC. I was glancing around the site. I realized that while I knew a little bit about all sorts of diets (Atkins, South Beach, Calorie Counting, IP) that I knew nothing of this "Beck Diet Solution". Come to find out while searching this section that it's not a diet program per say, but rather a program about making permanent, sustainable changes. I was on board immediately. Especially with having gained back 100 pounds once. I do not think that I can express in words just how much I never, never, never (ad infinity) want to go back to my highest weight. I thought, "If this book can give me even one tool that will help me maintain every pound I lose, this will be worth it." I ordered the book.... and here I am! :)

Day 7 was yesterday. Arrange my environment.

One of the benefits of already following an eating plan and all my past experience is that some of these steps are already ingrained in me. Still, I want to make this a conscious effort. It's a lot easier to avoid temptations entirely by keeping certain foods out of sight & out of mind. (And some foods out of house!)

I took a look around my kitchen, and the only thing I had out was onions potatoes and bread, as usual. I examined my cabinets, and I already have the semi-tempting foods in slightly awkward places that won't call out to me.

I did take the opportunity to re-arrange a few things on my usual shopping list. Not quite environmental in a home/works sense, but should help a smidge with grocery stores.

Again, thank you all for the welcomes! :grouphug:

Check List 9/2 (Day 7)
* Read my A&RCs twice: :yes:
* Ate slowly & mindfully: Twice today out of three meals. And 2 out of 3 ain't bad!
* Credit (Stickers for me!): Often!
* Made changes at home/work: :yes:

09-03-2011, 07:24 AM
Diet Coaches/Buddies - Big CREDIT moi for standing down a BIG urge to go eat something to resolve just-another-crisis. I pulled out "Just say NO" and continued on. The crisis resolved by a quick trip to the despised big box stores to find out why the stove was delivered with a dent and wasn't the one we purchased anyway. Turns out it was the one we ordered - it just didn't have the features that the salesman told us it would have, Ouch! The most amazing thing is that we were able to change models, get the same percentage sales price, and have it delivered tomorrow (Sunday) so that we will be ready for plumbers. Successful resolution made not eating about it all the sweeter.

onebyone - KUDOS for "and I DID NOT EAT OVER ANYTHING" - such joy in your post!!! Yay for making the decision on what to make at your ceramic studio tour.

Joy (gardenerjoy) – Love the quote, "One of the reasons people consume anything too much is because they don’t consume other things enough."

Beverlyjoy – Congrats on your eight pound August. And Kudos for "I am planning ahead but, taking it one challenge at a time."

maryann - Just love, "I am losing weight because I have proven I can do it. It is not a fluke." [Thanks for the nudge to Zen and the Art of Motor Cycle Maintenance - it’s been on my list for decades but I haven't picked it up.]

Pam (pamatga) – Kudos for continuing to increase your lower body strength exercises. [Yep, did the electrical for the stove. I find electrical easier than gas.]

Michi702 - LOL at "but I told them to GO AWAY" - but with Kudos. Neat to solicit your former roommate to stay the course at the movies.

Lovely - Thanks for the brief story - with big Ouch for the 100 pound round trip. Neat attitude to be open to "even one tool that will help me maintain every pound I lose" - seems like you're on your way.

Readers - chapter 4
Stage 1 The Success Skills Plan

Success Skill 4 Give Yourself Credit
what to do . . .
To give yourself credit, do the following:

. . .
4. Give yourself credit every time you check off an item on your Stage 1 Success Skills Sheet (pages 266-267).

Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), pg 68.

09-03-2011, 08:53 AM
Hi friends... yesterday was a healthy day... I am always grateful for that.

I fulfilled many of my goals:
eat seated only - yes
fork down between bites - some of the time
no seconds -yes
leave a bite - yes
slow mindful eating - nope... stll too fast
log/measure/log/food tracker all my food - yes
journal - yes
meditation - YES
stretches and strengthening - yes
lots of water - not quite enough
weighed - yes
Arc/rc/beck - no

All the neighbors gathered and were chatting. DH didn't get home until 7pm. I had dinner ready (tuna salad). He/we stayed outside until 8:45 - I ate dinner then. It didn't 'kill' me to wait and realized that I don't have to eat by what the clock says. I did, however, have a slice of lite cheese at 6pm.

The little neighbors always run over to say hi when DH and I get home. They spotted Dh’s bag of BBQ Chips and asked to have some. After it was cleared with their parents I held the bag of chips for an hour as they came back and forth nibbling. I got through it thinking of their ‘grubby’ hands going in an out of the bag and I didn’t want to eat them after that. Said no choice… Credit!

Today we will have out of town company and a cookout: London Broil, tossed salad, corn on the cob, garlic bread, watermelon, & brownies (cousin bringing & will take extras or they go in the trash immediately.)

I have been waking up all week at 3 or 4 am. What's that about??? Maybe some cammomile tea. However, I haven’t been eating in the middle of the night except once all week.

Billbe - major credit for pulling out NO CHOICE when faced with all the stove drama.So glad it was resolved with no extra food in the equation. Credit!

Lovely - so glad you found Dr. Beck's techniques. You have a wonderful attitude about any and all 'advice' is in her book. Kudos for setting up your kitchen to exclude all the major tempting things.

onebyone - .5 down... yippee. (you know it's two sticks of butter!!!) Wonderful quote about being chronically hungry. Thanks for sharing. Glad you are ready for the ceramic studio.

maryann - thanks for sharing that prayer. Credit for bringing your salad. Have a good trip.

gardenerjoy - thanks for reposting onebyone's quote... good to read it again. Credit for reading your rc/arc!

pamatga - it's wonderful that you are slow eater... I struggle with slowing down. It show's me it can be done! I notice that you consistently have lots of fruits and veggies. Credit.

Michi - Credit for your good planning of your movie snacks... planning is key. You said: What good is would diet coaches/buddies be if I didn't check in with them, right? Yes, indeed!! It's easy to 'run away' when we aren't doing so good. But, ultimately it's the coaches and friends who may be able to help. That being said... there are times when I have 'run away' for a way... but, I always come back.

Have a good weekend everyone.

09-03-2011, 10:19 AM
Hello Coaches

Woke up this morning and weighed myself *credit* and saw 0.0lbs change. ot up or down. That's pretty rare.

I went to the Y yesterday to get my free 2 week pass and they told me to come and get it on the day that I would be working out--which will be Tuesday, as I confirmed that it does cover water aerobics. :swim:

I was worried I didn't do my 1st of 4 daily 4 Day Win exercises from my book, the one about noticing when my Famine Brain is triggered. Then I remembered that right after I finished my dinner, like right right after I saw it was done, right away I had a series of thoughts: "this isn't enough. I want more. I'm not full" I then felt a strong strong urge to go get more. I felt a bit afraid. I felt very compulsive. It was all very very quiet. I really had to take the time to stop, be calm and listen. I told DH how I was feeling and he told me to "let it settle" so I took a deep breath and thought "what can I do to change this?" and I decided to have a cup of coffee. Coffee does wonders for me and it is like a period at the end of a sentence to me. It just gives me enough time and calmness to move on, put it behind me, start something else. *credit for taking the time to do the exercise, write it down and work it through so I do not eat food I do not need.

The only part of my new 4 day exercise I didn't do completely was my daily small reward of reading Buzz Aldrin's book for 30 min. I did manage 10min right before bed *credit

I am repeating my success today. That's my plan.

Have a good Saturday Becksters.

09-03-2011, 12:58 PM
gardenerjoy April 2009; I decided to forego the monthly payment of $140 to our off-site storage unit and begin to sort through everything. It has been quite a journey spiritually as well. I gave away a recumbent bike that hurt my knees. It was barely used. I have given t.v., furniture, etc. You name it and it went to Goodwill or other charitable organizations. So far, to date, I have given away 15 lawn-size garbage bags of clothes alone!! Talk about excess! I am living proof of your quote.

Regarding the excess of clothes; I was desperately unhappy about my body image, my obesity, etc. (I mean duh!) so I felt like "if only" I had more, more, more clothes, that would somehow "fix my feelings so crummy about myself". NO! No! NO! :nono: Once I began to take the courage to donate all of those clothes that made me feel even worse when I either tried them on or just allowed them to hang there in my closet, and I began to focus on changing the actual "hanger" (my body) that those clothes hung on, then my body image began to improve.

Right now, I have empty pockets of space in my side of our walk-in closet. However, what I do own, I know it fits and it makes me look "really good". I always thought I had to be surrounded by lots of stuff. I am one of the "original Material Girls".:D I was always maxed out on my credit cards, I always a sucker for a last minute shopping spree and I was also heavily in debt most of my life. That was another stress on top of everything else. So, why not eat over that as well? The circle just kept going around and around and around.

Well, I have always said that I had a tri-core addiction: food, money and bad people. It is always interesting (to me anyway) that when I make steps in one area, the other areas improve quite a bit. As I organized my home space, which I was going for serenity and calm oasis (did it), it became easier to work on my weight, when I asked for what I really needed (a hug, an ear to listen or someone to laugh with and be silly) from only the very best people, I didn't need to be punished, shamed or criticized.

Now, that I am getting more full on the inside, I just don't need all that stuff sitting around on the outside. It used to absolutely panic me if the refrigerator and cupboards weren't brimming over with foods (usually bad ones too) but here I am several days past due for a complete grocery store trip and I looked into a nearly bare refrigerator, shrugged and had a cup of skim milk for breakfast. That was enough.

May you and everyone here be blessed with this kind of journey's end. The trip was tiring and at times I got lost but I believe I am on the final lap. Whew!

Stats for Day 25 9/2:

**1832 calories 31 g fiber 2229 mg sodium
**walked 2 miles (used pedometer for accuracy)
**did 3-10 minute sessions on treadmill---did interval walking 1.5-1.7 mph
**increased to 3 sets of 15 reps each for Upper Body Strength Exercises with 3 lbs hand weights
**F/V: banana, apple, red grapes, mixed vegetables on organic pizza
**Post: yes
**Planned:have a general idea what I plan to eat but wait to log it on BLC food log until it is prepared
**Log: Every day every bite No Matter What!
**H2O--I forget to keep count but chewed lots of ice (new favorite this past summer)
**Sleep-7 hours (burning the midnight oil too much!)

09-03-2011, 10:11 PM
Hi Coaches!

I tried to post Friday morning and couldn't from my computer:
"Hi Coaches! I made healthy choices yesterday and used my Beck skills to successfully navigate an unexpected lunch out. Exercise was major painting and scraping, which included a skywalk on a big ladder I've been up 20 hours...frustrated by a section of roof which needs to be replaced which will necessitate another trip next week. Oh, well...for some reason, I didn't eat over my frustration...just couldn't sleep."

Since then....

We finished our painting job :woohoo:....I attended opening eve of my 35th class reunion enjoying water and about 4 or 5 tortilla chips....we traveled back over to our western locale. Today was a planned "off plan" day. We had our annual BBQ for our therapy dog organization. We're taking an official day off obligations. We will eat leftovers, then Monday it will be back to basics. I made a giant pie today and was grateful to have the willingness to scoop all the extra pie crust into my compost pile, knowing I could enjoy it on the pie later. *credit*

Since my Friday personals are a little outdated, I'll regroup here very soon.

09-03-2011, 11:39 PM
I finally posted a review of The Beck Diet Solution on my blog:

WI: -0.3kgs, Exercise: +45 135/1300 minutes for September, Food: 90%op, Read my Advantages and Responses: yes

09-04-2011, 05:30 AM
Diet Coaches/Buddies - DW and I lost a virginity together - our first-time-to-Ikea virginity. Kinda WOW and OUCH simultaneously. We went because it had a unique light fixture we couldn't find elsewhere - including the high end lighting stores. Super low prices on low quality stuff with dazzling good looks. It's great college dorm furnishing for those who get out in four years. CREDIT moi for the effort to get what we needed to move our project along.

And Kudos to Ikea for selling a delightfully small, 75 cent, frozen yogurt when we were both looking for a fix to the brain damage that place caused, LOL. CREDIT moi for an acceptable substitute for my afternoon snack instead of the 99 cent large dark chocolate bars, in huge mounds, calling my name.

onebyone - Great advice, that "let it settle" - Kudos for taking that path and (re)discovering that coffee is "like a period at the end of a sentence" after a meal.

Joy (gardenerjoy) – Thanks for sharing the link to your review of the Beck Diet Solution.

Beverlyjoy – Kudos both for the NO CHOICE and for giving yourself credit. Great strategy to think of grubby little hands.

Debbie (Lexxiss) - Yay for finishing that painting! Kudos for sending the extra pie crust to the compost.

Pam (pamatga) – I know the thought that more clothes is the fix to not liking our bodies or our clothes. It was such a joy to discover that I didn't hate packing for a trip if I had a few nice clothes that fit.

Readers - chapter 4
Stage 1 The Success Skills Plan

Success Skill 4 Give Yourself Credit
what to do . . .

Some dieters say it feels unnatural to give themselves credit. Continual practice makes a behavior feel more natural. So try to notice every single thing you do right.

Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), pg 68.

09-04-2011, 09:19 AM
Morning and Happy Sunday everyone! :D

Yesterday was Day 8 (Create Time & Energy) and that went really well!

I've always made time for exercising and for shopping healthier and eating healthier, but I never before actually wrote down a schedule or priorities. At first I did not want to, but as I got into it... well... it got to be fun! I ended up with a pretty good starting schedule.

I was also feeling very organized and I had some extra patterned printing paper, so I typed up check lists and materials from the book for up through Day 14 (end of week 2) and put them into a three-ring binder. Essentially I printed out my own workbook/reply notebook. I'm loving it. I get to check things off and respond to the questions the book asks. And it looks pretty! :lol:

I also figured it would help me stay on top of scheduling and planning as I move along in the book. A giant rainbow sticker of credit for me and this notebook. (I ... really do have stickers I'm putting on the pages >_>)

Check List 9/4 (Day 8)
*Read my A&RCs at least twice: :yes:
*Ate at the dining room table: THREE times out of the four meals I had. Happy about this!
*Credit given (stickers!): Happily and often. :)
*Scheduled dieting into my calendar: :yes:

A happy credit/side note: My own mother uses WW, too, and while we talk every once in a while, I got the chance to ask her specifically if she'd like to talk at least once a week about the program and weight loss, etc. So, I added yet another diet coach/buddy. Also, it's my mother, so I know she'll love me no matter what happens -- and I'd have terrible guilt if I avoided speaking to my own mother after I tell her we should speak more often. :lol: A good way to stay on plan and keep in touch!

For today, I'm going to be working both Day 9 (Select an Exercise Plan) and Day 10 (Set a Realistic Goal). The only reason I'm combining is that I have already done both of them a long time ago. I'm not trying to rush through the program, though, because some days (like Day 5) I spent multiple days on before taking another step forward. So these two days I'm confident about putting together, only because I have no qualms about spending a few days on a single day's step in the future when I need it. :yes:

Have a great day, everyone! :high:

09-04-2011, 10:34 AM
Good Morning Coaches

A short check in this morning.*credit I weighed in at +2.2 = 278.2 today. I overate yesterday by grazing the whole day. *credit I did my 2/4 exercises focusing on my "famine brain" last night but the whole thing did not come clear until this morning. *credit I realized that my eating was triggered (eg. I triggered my famine brain response) by a phone conversation discussing diets and dieting and what was working for me now and how great things are going. After the phone call I slowly ate stuff all day long, including some foods I don't/didn't really want (and told the person on the phone I specifically don't have anymore) and some drinks that I knew as I drank them were pure empty calories. I did not take the time to calm myself this time either cause it was a slow burn. Wow. I'm seeing things and behaviours I just haven't noticed before. I think this is all good. "You can't change what you don't acknowledge", as Dr. Phil says.

OH WELL. That was yesterday...

Today is a new day and I am off to make "birds in the hand" out of clay at the ceramic studio for a few hours. *update/credit: made one large bird and 5 small hand-sized birds. Have a great Sunday Becksters.

09-04-2011, 11:19 AM
Hi Beckies/coaches/friends - we had a wonderful time yesteday - SIL came down. Later our cousins and Aunt Mackie came over for dinner. Aunt Mackie didn't feel so good.... but, she came over because her neice (SIL) was here. It pushed her to do it. However, my mom didn't feel good enough to come over. (phooey)

She and DH went to the store for something and came back with my very favorite ice cream (it would be the dessert for my 'last meal' type ice cream). I did have some. I must admit that after eating the ice cream I also had some peanuts and some garlic bread. However, eating that unplanned ice cream etc. doesnt' mean I should go crazy for the next three days. There's another pint of the ice cream that may have to go into the trash. It's a shame because it's expensive. But, - better in the trash than me.

I did many of my daily goals throughout the day
ate seated only
lots of water
planned (even though it got changed... I did have a plan)

I have planned for a healthy day today.

Have a great day.

09-04-2011, 12:27 PM
Hello Everyone!

Back after my short getaway to visit my parents. I stayed OP pretty well since Friday, yesterday afternoon at a cousin's was more difficult when a tray of finger foods came out. I stuck with the raw veggies for as long as I could but the potato chips did eventually win but I only had about 5. Credit for that and mindful eating at the time. I also got some spontaneous exercise in by going swimming for 30 minutes which I really enjoyed.

I have about 4 days of my Beck book to catch up on. For now it's off to Zumba class, then the car wash (to remove a lot of dead bugs:yikes:) then I'll sit outside this afternoon to work on those days. Our good weather weekend continues.

I'll check back in later for personals. Have a good Sunday :flow1:

09-04-2011, 03:13 PM
Hi Coaches!

Lots of weekend check-ins! Let's give ourselves a round of "self" applause :cp:

Even after "planning" a day of leftovers, I was ready to Get Back On Track this morning. The good news was that it was an auto-response. I've been noticing lately, that many of my Beck skills don't have to be thought through quite so much. Interesting.
What happened? After getting dressed, I had not weighed, so I went for some spontaneous exercise and undressed and weighed. DH offered the pool and I let him go alone deciding instead to arrange my environment. Skin got pulled off of leftover chix, extra white rolls were pitched and I started my OP advance meal preps; a great pot of black beans, spaghetti squash frozen and a nice salad prepped. I decided while making my smoothie to get everything written down today and to get back to my tracking. *credit* It feels good! I want to be thinner and I have to work my program in order for that to happen.

BillBlueEyes, congratulations on tackling Ikea!It's certainly a monumental process. It's been awhile...Nice to know they have a small frozen yogurt as an acceptable substitute for chocolate and *credit* that you chose it.

Tazzy, great check in; 5 chips, spontaneous exercise, Zumba and catching up with your Beck reading. Yay!

Beverlyjoy, it's great when you realize that unplanned eating doesn't have to go on for days-even if that ice cream gets pitched. *credit*

onebyone, your birds sound like lots of fun! Your taking time to analyze some of your feelings/triggers are valuable. You penned one of my favorite sayings...Dr Phil.

Lovely, welcome! I like "pretty" lists (and stickers). Great job eating at the table 3 of 4 times and working on all kinds of new skills. I, too, combined some days in the book, since I had been dieting for awhile before I got here.

gardenerjoy, thx for the link to your review! You said, "I just don’t eat as slowly and mindfully as the book says I should and I think that having one little rebellion to the rules is also a key to my success." I had just been thinking the same thing!

Pam(atga), such an interesting observation, "that when I make steps in one area, the other areas improve quite a bit." Since starting Beck Diet Solution, I try very hard to keep my environment sane...knowing it helps with my food sanity. I love that your closet contains clothes that fit AND make you look good!

09-04-2011, 04:03 PM
Hello, friends,

Last year -- my fellowship year -- I gave most of my mind to exercise and eating right. Although I accomplished much in the dissertation department, I can see now that my energies weren't fully in that sphere of my life. I'm okay with that, because I could not have made these changes while teaching.

So it has been a challenging month in terms of building teaching back into this new way of living, and putting my dissertation first. During the month of August I worked out less than I ever have since beginning this journey. Last Saturday -- one of the days devoted to dissertation writing -- I FORGOT to work out. More precisely, I forgot to think about whether or not to work out, I forgot to make the choice NOT to work out.

That freaked me out a bit, which is part of the reason I am touching back in with the basic Beck skills, such as checking in here. I do NOT want to forget about the skills even as I shift the priority to my dissertation and job search.

Today I work on my dissertation, as I did yesterday. Yesterday, I chose not to work out because I took a bad fall on Thursday and mildly sprained my ankle. Still, I thought about it and made the choice. Credit moi!

Hugs and positive energy to all of you, in all parts of the world!

09-05-2011, 12:10 AM
Hope everyone who is having a 3-day weekend is doing well. Our family meal didn't go as well as it does sometimes, but it's over now. Tomorrow, I'm in charge of our eating and it will go better.

09-05-2011, 01:36 AM
Hey everyone!

Today is day 8 on Beck for me, and I have to say I really did need today's lesson in a big way! I always do things last minute or down to the wire because I hate wasting time, but sometimes that makes me so stressed out that I don't give enough time for myself to do it all. Classic example today; I slept in until noon (though didn't intend to) and then spent far too much time futzing around on the internet and watching TV. Had to be at work for 4:15 meaning I leave here at the LATEST 3:50 pm. I realized that it was almost 3 pm and I hadn't even started reading today's chapter yet (though I DID get my ARCs in while my computer was turning on!), still needed to eat AND shower. Pre-Beck I would have been able to scarf down some frozen thing while reading but instead I finished my chapter, prepared a quick meal, and sat down to eat. I tried to stretch eating into 15 minutes but it was a challenge. I managed to be in the car by 3:48 and somehow I almost got to work 10 minutes early!

After today's chapter, I realized I have to plan at least an extra half hour into my day for properly reading the day's pages and doing the exercises. I also want to have some sort of credit tracking system - be it stickers in a notebook or putting smiley faces on a calendar for each day that I did well. I like having a visual reminder of my success around.

Tomorrow is a Labor Day cook out at work and I've already seen what they'll be serving - hot dogs, burgers, macaroni salad, potato salad, and I assume chips and cookies will make an appearance as well. I banked some calories today so that I can have something tomorrow from the cookout, and I plan to get either a cheeseburger or a hot dog and just a few tastes of the sides. I actually don't like potato salad and most macaroni salads are too mayonnaise-y for my tastes so I'll be ok there. I will just have to be vigilant on dessert and main course.

I'm hoping to give you guys a positive report tomorrow night, and I'll have to keep my ARC close tomorrow just in case my will power is a bit low.

09-05-2011, 02:57 AM
Sorry, I was MIA for a couple of days but this was one of those rare opportunities where my DH, Paul, didn't have any other committments (his personal calendar fills up very fast) so I got out my own "Honey Do" list and we hit the ground running on Saturday a.m. and now it is nearly 2 a.m. Monday and I am just getting to post here.

Onebyone I completely understand the contradictions in your behavior. I have such moments all the time.

Lexxiss, tazzy, michi702 and beverlyjoy-my twist on this holiday meals is that I "thought" that if I ate one less pre-planned meal earlier in the day when it came time to put my feet up and watch some rented dvds with DH in the evening, I could have a small drink, some popcorn and 3 pieces of Ghiradelli Dark Chocolate Intense Toffee Interlude. For Sunday dinner, I made the best darn meal [tender, but salty ham, mashed potatoes with peppered milk gravy, sweet potato(from our garden) casserole, sauteed garlicy whole green beans and ripe tomatoes from our garden] but even though I kept the portions to single servings, I still "went over" my recommended calorie range. Then, to top it off, my knees have really been bothering me so I was taking more anti-inflammatory meds and icing while watching the movies we rented. What can I say??? :shrug:
"The best laid plans of mice and Pam....." :dunno:

Stats for 9/3 (Saturday):
**2048 calories (200+) 34 g fiber 2909 mg sodium
**2-10 minutes sessions on the treadmill
**walked 1.75 miles painfully (more of a hobble than walk!)
**having some real acute pain in my left knee.
**F/V:sweet potato, okra, corn on the cob, broccoli, cauliflower---no fruit!
**sugar-yes-Ghirardelli's Dark Chocolate Intense Toffee Interlude-3 pieces.
**sleep-7 hours
**post (now)
***plan --usual
**h2O-not sure, chew a lot of glasses of ice

Stats for 9/4 (Sunday):
**2421 calories (400+) 31 g fiber 3225 mg sodium (225+)
**raisins, sweet potato, green beans, tomatoes , NS o.j.
**sugar-yes-Ghirardelli's Dark Chocolate Intense Toffee Interlude-3 pieces.
**walked 1.25 miles very slowly--knees are killing me
**scratched other exercise--self-treated knees with anti-inflammatory and icing them.
**sleep-7 hours
***plan --usual--it stays in my head until I log it on my food log on BLC
**h2O--not drinking per se but chew a lot of ice!!

Between the sodium and the constipation:ziplip:, I am stuck regarding weight lose. Try more raisins, maybe some prunes and lots of water. I want to "uncork" it! :rolleyes:

Otherwise, a very lovely weekend overall. Since we will get the backwater from the tropical storm that is scheduled to hit New Orleans, we will be deluged with lots of rain and high winds. Have a safe Labor Day!:hug:

09-05-2011, 05:57 AM
Morning coaches! Still alive after riding 110 miles (partly) along loch ness at the weekend, but I didn’t get home until midnight so I’m pretty tired today, and trying to function at work is pretty hard! Still waiting for the coffee to kick in :coffee:

So, in my sleepy daze this morning, I forgot to weigh in. I’ve a pretty busy few days ahead before we go on holiday on Wednesday, so I’m going to have lists coming out of my ears!

BBE – no sighting of Nessie, unfortunately. Some canoers who could have been mistaken for her if I’d squinted, lol. IKEA is dangerous. Always take a list. I have been known to have a semi-meltdown in IKEA before, and now BF and I do not go to IKEA together. Ever. :lol:

Onebyone - :woohoo: massive credit for not eating in the face stress, well done :D

Hello to lovely, pam, gardnerjoy, maryann, Debbie, beverlyjoy, michi and everyone whos lurking :wave:

Have a good Monday, I’m going to go and resist crawling under my desk for a nap! :lol:

09-05-2011, 08:08 AM
Diet Coaches/Buddies - Learned something about these marvelous little spot lights made for track lighting type of situations - they're blinding if you arrange them so that the eye can see them directly, LOL. Good thing I learned this by temporarily placing one in a hallway using a pole to press it hold it to the ceiling for a test. One light did a superb job of lighting a bookcase that's hard to view. But the other pointed toward the rest of the hallway proved blinding. Yay for testing first and wiring second.

Eating was on plan with a little effort when the old notion arose that a snack would fix that I didn't want to do the next thing to be done - CREDIT moi for standing that down and continuing with my day.

onebyone - Kudos for moving forward to "birds in the hand."

Joy (gardenerjoy) – Sometimes just surviving family situations deserves a Kudos.

Beverlyjoy – It's certainly planning ahead to know the menu of your "last meal," LOL.

Debbie (Lexxiss) - Yay that you've got some Beck skills on "auto-response."

maryann - Yep, Kudos for making thoughtful choices.

Pam (pamatga) – Hope you survive that tropical storm coming your way. Your meal does sound good.

SuperChick - Kudos for such a long ride and still making it to work at all. [Thanks for the support, "IKEA is dangerous." I saw folks leaving with GIANT mounds of stuff. We both felt the constant urge to just grab things out of the big stacks of them.]

Tazzy - Yep, those trays of finger foods are a deadly temptation to just nibble continuously. BTDT.

Michi702 - Interesting to observe that your eating plan doesn't do well when squeezed in time - Kudos for planning to deal with that. Your idea for stickers seems great. Do be careful not to make your 'credits' only span a whole day being aware that you could get stingy with whole day credits for small diversions and create a discouragement instead of support.

Lovely - So much good stuff! Kudos for designing and making your own diet workbook that will be a pleasure to haul around and update. Neat to incorporate your mom as a Diet Coach/Buddy. My take is that you can't have too many supportive ones.

Readers - chapter 4
Stage 1 The Success Skills Plan

Success Skill 4 Give Yourself Credit
what to do . . .

Even at this point, before you have finished Stage 1, you deserve credit every time you:
Read (or reread) this book.
Read a Response Card.
Weigh yourself.
Read your Advantages Deck.
Arrange your schedule to make time to practice your skills.

Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), pg 68.

09-05-2011, 09:34 AM
Hi! ...yesterday was a healthy day. I am so grateful. I am glad I had the willlingness to put aside my unplanned food of the day before. DH finished off the ice cream that I love. Good thing... it would have gone in the trash and I told him so. LOL

I was able to check off many of my goals yesterday:

planned/measured/logged/food tracker my food - yes
eat seated only - yes - caught myself with food in my mouth standing, but sat to swallow itl LOL
Response cards - read them
Beck book - no
fork down between bites - some of the time
taste the food - alot of the time
lots of water - yes
exericse - no
journal - yes
meditation - yes
slow mindful eating - working on this
feel fullness - not much
sodium - under 2000 mg

Today we will have seventeen people over for a picnic fairwell gathering for some neighbors that are moving. I've worked it out to have foods that I can eat. Last night DH reported that our little neighborhood cutie pies asked for a fire and smores. Of course he said yes. This is hard for me. However, I figured that one smore has under two hundred calories. I will work it in and let people take home any leftover smore ingredients home or in the trash. At first I was 'angry' that DH ruined my 'perfect little plan of healthy food'. Only until I figured it all out. Life will always throw monkey wrenches of food into a plan. I need to learn to roll with it. Still working on it.

Much to do... I;ll try to get to personals later.
Have a GREAT day.

09-05-2011, 10:31 AM
Hi Coaches

*credit weighed in and saw +2.2 = 280.2lbs
I really didn't want to weigh in today. I woke up feeling very puffy, went to bed last night feeling worse. I made chicken coated with mix stuff in the oven and I think it was super salty. I didn't drink water yesterday either. So the two have pushed my weight temporarily up and out of the 270's once more. I thought I was safe with that 4lb cushion. I know better.

I was feeling like my current exercise of noting my famine brain being triggered was a failure. I think I am wrong. My insights seem to come the day after though, certainly not in the moment when I need to recognize and shift my behaviour. Basically I am trying to notice when I form thoughts that trigger me to eat. The book says any command to lose weight, "I should lose weight" or "I have to lose weight" will create in my body an overwhelming desire for food as I am creating a subconscious, bodily panic over not getting food soon. I was skeptical but I think there is something to this. Yesterday I woke up and my first thoughts were of "having to lose weight because now it's September and I will be in Florida in February and that's not a lot of time to lose a lot of weight. I have to start losing now. I should eat a lot less." So what happened? Well I fought overeating all day and thoughts of food all day and then at dinner I ate until I was overful. It is the opposite of what I say I want to do. I didn't experience the thoughts though when my plate was emptied like the other day, only early in the day that I should lose weigt now. It's weird. I've already had the "I should lose weight now" thoughts this morning. I got them as soon as I recognized I was puffy. I really want to feel hungry in the mornings not full. I am actually consumed by thoughts of desserts right now. It's only 9:23am. Today would be a good day to do a WATP workout, focus on my water, go see how my ceramic birds are coming along in the studio. It's coolish here and overcast. Sadly, not very summery.
UPDATE: we went to see MIL for a belated birthday visit plus we dropped off the last of the $ we owed her *credit*. My famine brain aka the I want to eat everything now brain was triggered by thinking of going there and picturing myself there saying no to the food she always pushes at us/me. No surprise I sared o feel compulsive. But I saw it.*credit* I did have offplan licorice that felt very complusive in the way I grabbed it and shoved it down when she brought it to us in the living room while he had a conversation on the phone. And I could keep my mitts out of the cherry tomatoes on the kitchen counter that were set aside to come home with us. Other than that, the visit was fine. I'm glad this is the last day for this particular exercise. I'm not sure how helpful it was or how much of it I really "got". It feels very slippery this one...

Bye Coaches.

09-05-2011, 12:36 PM
Update: DH just got home from the market. He got 36 Hershey candy bars for our s'mores today. "They were on sale." he said. Is he trying to sabatoge me????? EEK! I guess I'll have to give them away. We don't save money if we have to get rid of them.(give away or throw away) LOL Rant over.

I kind of freeked out. Just talked to him about it. Of course, he's not trying to sabatoge. He thinks we will need that many. Kind of insulted that I said he got too many. LOL (17 people) We'll see.

************************************************** ********************************

Party was great. All the kids got to take home a chocolate bar. There's four left and I"ll give those to my mom. So we only had 12 extra candy bars. However, DH was 'loading up' those s'mores with LOTS of chocolate. LOL

09-05-2011, 12:59 PM
Update: DH just got home from the market. He got 36 Hershey candy bars for our s'mores today. "They were on sale." he said. Is he trying to sabatoge me? I guess I'll have to give them away. We don't save money if we have to get rid of them.(give away or throw away) Rant over.

36?!?! I hate that!! My boyfriend did the same thing a month ago except with BOGO chips. I could have KILLED him - especially because 3/4 of the bags were flavors I really like :( We ended up keeping 1 bag up here and sent the other 3 downstairs to his parents for safekeeping/disposal. Is there somewhere your DH can hide the extra bars so that you won't find them?

Today I have to read Beck, eat, do some cleaning, and go to work in a few hours. Because I need to make more time for dieting, I'm getting off the computer in a few minutes instead of sitting here for another hour :comp:

I hope you all have a great day - weather's beautiful in my neck of the woods so I'm going to enjoy it a bit :D

09-05-2011, 01:04 PM
Hi, all! I'm new here on 3FC, but I've been using the Beck books since February and have been maintaining since May. It's great to find a whole forum set up for Beck and a monthly thread for reporting in!

Report: Read my cards, weighed (up 1.6, but that's likely because Saturday I worked 5 hours in 95 degree heat at the farmers' market I help manage and my weight was down 1.2 Sunday morning, probably from dehydration), ate slowly and mindfully and left a bite of most things, got almost no exercise (I seldom do the day after the FM because I get SO much exercise there), and contacted my diet buddy, whom I'm hoping will also join this thread. :)

09-05-2011, 09:58 PM
Evening everyone! :grouphug:

I've read Day 11 today, and I'll be using the chart tomorrow to pay attention and monitor the strength of my hunger around meal times.

I made myself a little response card that seems to put things into perspective for me. In the "advantages" fashion, I made an index card that simply reads "Do you want to weigh 279.9?" (My next mini-goal weight) I put it on top. So every time I pick up my cards to read through them I see that on top. And the answer is yes! Yes I do! I like this. And I'll be making a new card for every mini-goal after this one to keep thinking about what's more important. Achieving my goals... or engaging in a behavior that isn't going to help me achieve them.

Today I tried an experiment. On purpose! I made a meal, and I came to the computer room and ate it at my desk doing what I'd usually do. (My before behavior) Then I compared this meal to the meals that I've eaten at the dining room table lately. Let me just say... there's a difference. I looked down after eating my food and thought "Gee where'd all my food go? Did I really just eat it all? Is my meal done?" I thought about how my stomach feels. And I wasn't necessarily hungry, but at the same time I wasn't feeling very satisfied, either. I'm sold. Eating at the dining room table makes a difference for me.

Check List:
* Read my A&RCs: Yeppers!
* Ate at the dining room table: No...but it was for my experiment. Going back to the dining room table tomorrow!
* Credits: Super Yes! Feeling good about the healthy things I've done all day long.
* Movement/Exercise: Yep. Had to move it to the evening, but I got it in! :D

09-05-2011, 10:27 PM
Painting accomplished, I'm back to being more conscientious about my daily food intake. I'm glad I used my Beck skills to carry me through my busy time.

Yesterday, I committed to writing down my food right after I ate on my dry erase. That worked very good for me.
I set rules:
No Pie!!
No white rolls!! Rye toast, no butter OK
Drink warm water
Accomplished, OP, and I went ahead and logged calories in livestrong even though it wasn't on my checklist..

Today, much the same. Today's rules were:
No snacks between meals
No ice cream
I'll log my calories into livestrong tomorrow morning.

valerie, :welcome2: Glad you're joining us! I hope we meet your diet buddy, too.

BillBlueEyes, yay for a day when eating was OP with very little effort, especially after squashing a sabotaging thought.

MaryContrary, great to see you! Kudos for keeping your eating/exercise on the forefront during dissertation time.

gardenerjoy, I hope today was better, since you were in charge.

Michi702, great that you planned ahead for the cookout, including having your ARC close by.

Pam(atga), I chuckled...guess Labor Day isn't big for piano tuning. Great that you made a holiday plan which included some favorites in moderation.

SuperChick, that's quite a ride! Do you have an official holiday coming up in Scotland?

Beverlyjoy, yay for a healthy day...ouch for smore drama. Thanks for the update...glad you stayed strong.

onebyone, interesting insights….I've been studying "intention" through my yoga. Keeping my statement positive seems to really help. I can say today, I want to lose weight for me. I found a quote, "When you really want something, the whole universe conspires to help you."

Lovely, what an interesting experiment with your food. I never purposely tried it but the few times I get distracted I wonder the same thing, "where did my food go?

09-05-2011, 10:55 PM
Weighing every day hasn’t magically stopped the gaining. But it did “magically” penetrate my brain, finally, that it’s time to accept that I can’t keep eating this way if I don’t want the same results. This would be a good time to switch plans since that’s worked for me in the past, but I don’t have anything to hand that appeals to me.

So, I’m going to play with an idea from The Step Diet by James O. Hill which is to simply eat 75% of what you normally eat. For some meals that’s not all that simple, but it’s simple for breakfast and for my snack. So, I’m going to implement it for those two. Plus, I’m going to skip the occasional second snack which has not been all that occasional recently. Let’s see if those simple changes are enough to move things in the right direction again.

I managed it today, but was hungry more than I expected or wanted: Hunger is not an emergency. I added an affirmation: I choose not to act grumpy just because I'm hungry. Besides not inflicting a bad mood on DH (which was the impetus for the corollary), it turned out that I feel less grumpy when I don't act grumpy. Good to know.

WI: +0.1kgs, Exercise: +90 135/1300 minutes for September, Food: 100%op, Read my Advantages and Responses: yes

Beverlyjoy: love the picture of your DH loading s'mores with chocolate! And loving that it's a mind image and not something I have to deal with in front of me!

Welcome, va1erie!

09-05-2011, 11:42 PM
Good Evening Coaches:
Back from camping trip. These trips are so fantastic in so many ways for DS and me. These last moments of young boyhood are precious. He will still hold my hand, he will still whisper in my ear in the tent, he still dances for the Elvis impersonator show at the campsite. But for me, food is always tough. I did have almost two complete days OP before the smores. Sunday was not great nor was today. I am home and very tired. I do have tomorrow off so I will get some MFA stuff done, be easy on my self when I weigh in, remind myself this is a long race. I have said many times - I can have perfect food or I can have a rich life of family, friends and adventures. I know there is a balance and I get closer to it every time I am willing to live in truth and a willingness to change.

Beverleyjoy: I was trapped in a house with 2 pounds of See's candy this summer. I can sympathies with the unsafe feeling.
BBE: Tracklighting- impressive but can you lift the bikes on the roof top carrier all by yourself? (OK you probably can)
gardenerjoy: hang in there. I feel we are running the same race. I touched down briefly to goal and then lifted five pounds up. Still we are both here and much lighter than our former selves. Willingness is the key.
Lexxiss: Like the idea of dry erase boards.
Valerie:welcome and congrats on your success
Lovely: It is truly eye opening to realize how you wait every moment for the next bite then zone out while you are eating so there is never truly any satisfaction.
Superchick: Quite an accomplishment. That is beautiful country, I visited it once.
Pamatga: Credit for productive time with hubby.

09-06-2011, 12:32 AM
Hi Everyone,

Finally checking in again now that I have the last thing on my to-do list done for the weekend. Good thing I had 3 days! Stayed OP pretty well Sunday and today, am quite happy with my exercise for the weekend. Swimming on Sat, Zumba on Sun and a 35 minute bike ride today followed by 1 hour working in the garden. Credit to me:carrot:.

I worked through one of my sabotaging thoughts for the exercise on Day 27 and it did take some time and some serious thinking to answer those 7 questions. Now I need to do it about 3 more times for the other thoughts I'd like to address. It was sure interesting to see how my mind can turn things around.

All "3" of the boys in my house have wanted me to bake pies for a long time, I kept putting it off as it is too much of a temptation for me. Yesterday I decided to go ahead (probably because I brought home about 10 pounds of rhubarb from my mom's house) and I made a strawberry rhubarb pie and blueberry ones. I had planned one small piece for the day and actually served myself half the amount I had anticipated having. And it was just enough. There is still some left today but it does not appeal to me at all right now (and that's saying alot as I make one heck of a good pastry crust) :chef:

BBE I can totally relate to your IKEA experience, I generally only go there under duress. I'm not fond of a store that almost forces you to look at every item in order to get to the check outs. Last time I was there I planned to have the frozen yogurt but the line up was way to long for me to wait it out.

va1eri Welcome to the group!

Lovely I love your idea of the pretty paper for your notes. In the "olden" days of handwriting letters I used to love picking out all the beautiful kinds of stationary. Makes me want to start mailing letters by snail mail again.:snail:

Hello to onebyone, pamatga, Lexxiss, SuperChick, gardenerjoy, beverleyjoy, Michi702 and Maryann. Hope you all enjoyed a nice long weekend.

09-06-2011, 02:38 AM
Hello, everyone! :welcome3: va1erie

As things have a way of evolving, my DH, Paul, has been working on a presentation for a men's group retreat in October. I had an epiphany that since his is the very first one that I exclaimed, "You are going to set the tone for this entire retreat." I don't know how helpful I was saying that. He is already in full perfectionist mode as it is. He has re-written it 6x. There was a hand-out with some key questions. Smarty-pants that I can be, I said, "well, how about if we follow the thesis, antithesis and synthesis model??" (how 'bout you shut up, Pam!).

Anyway, as we were working through the anti-thesis part of his presentation, a familiar crisis we went through in 2004-2006 came up. I mentioned some things that I thought I had shared with him about this extremely painful time we had gone through together and either he was hearing it for the first time or what, I don't know....anyway, before I knew it we were both feeling very emotional, some tears and some very gut wrenching honesty on my part. My dear sweet Paul, saint that he is, just looked at me with such "Oh my, gosh, I did not know...." kind of look.

Nothing was resolved from that conversation except that we were both aware of how we haven't really been healed from that experience and how important that it is that we need to be. However, this is one of the most amazing things about our relationship. We can be incredibly honest with each other and it binds us like Crazy Glue. That kind of intimacy though is intense so it really helped to watch "Shrek" 1 and 2 sometime afterwards. Whew! What a "heavy" day emotionally and befitting since a tornado was going through the NW part of Atlanta suburbs. Fortunately, some property damage but no lives lost. There was rain all day too so you know what I like to do when it rains:yup! Cook! What do I do after I cook? I eat.

Well, I cooked and I ate (too much) today. I didn't eat junk food. It was all "good for me" but if I would have had it my way, I would have eaten more. I said it. I would have. I didn't exercise because it just didn't fit the rhythm of my day either. So, let's exercising and eating more than my body needs. That seems a sure fire recipe for gaining weight, doesn't it??

I give myself credit for logging every bite, stopping when I did and allowing myself to sit with my residual hunger pangs. I am confident that those you who had to deal with family/friend outings this past weekend will get right back on track this "work week".

I may have mentioned before that my DH is supposed to be follow a certain "dietary rule" as a professed Carmelite. I am possibly going to join the lay religious order myself. In July, I began praying the LOTH along with him (which he has done for over 35 years). Well, I came up with the "bright idea" that since he didn't do so well last year (the "dietary rule" runs from Sept 14th to Easter Sunday) I thought I would be supportive and offer to join him. Well, he thought it was suppose to be 3 meatless days a week and now he read today that it is fasting Mon-Sat and eating "normally" on Sundays. We discussed how this would impact our life and how we would go about practicing this.

Since those of you who are familiar with my spiritual journey as well and how I feel about that, I wanted to make sure that I didn't use this "dietary rule" as a "convenient excuse" to get into a weird place with food and start "playing some kind of games" with my food plan. So, having said that, I told my DH, dear Paul, that I would follow my BLC recommended food plan (to me it feels like fasting!!)with a strong emphasis on not eating "empty calories" (there is more want than need in those foods). We both agreed that Sunday would be our designated day of eating out (you know how I love to do that!). All I can say is that it will either make me or break me. I am always up for a spiritual challenge so we'll see what comes of this.

Great Job Bill with the track lighting. (I don't like IKEA-the barn-size stores, the too bright whiteness and the ultra contemporary furnishings. I like small stores, antiques and lots of table lamps for a dark cozy feel.)
Tazzy USPS says they might stop delivering snail mail by the end of this year since they have been losing $$. It seems no one buys stamps and only uses e-mail. Boo hoo. 3/4ths of my delivered mail is 3rd class crap and the things that I do mail have been lost (including car payment checks!). Hurry up and send out your lovely stationery before they go belly up.
gardenerjoy My heart goes out to you. Just remember, we are here to back you up so you won't slide all the way back. Ask and you shall receive.Friends don't let friends "sabotage" themselves. You are worth so much more.
Beverlyjoy and to think you said "Yes" to this guy a while back??? Bad boy! ;):D I haven't had S'mores in years and years. Now, I want one!:(
Lovely I don't think food tastes as good after the first few bites. That should be a signal to stop eating, right? Hmmmm.... GJ on practicing this tough skill to master.
Superchick What an exhilirating ride that must have been!! Did you get a t-shirt with Nessie on it anyway??;) My DH asked the nurse after his annual procto exam "if he got a t-shirt with the deal" and she asked him, "and what deal might that be?" [totally unrelated but oh well....]
Lexxiss There is a teacher in you, isn't there??? I like dry erase boards myself. I have one in the kitchen for "ideas". It is small but then so are my ideas.:D

Stats for Day 28 (Labor Day) BLC Buddy Challenge:

**2619 calories (819+) 35 g fiber 4083 mg sodium (1082+)
**Day of Rest
**F/V: apple, raisins, NS cranberry juice, V-8 juice, sweeet potatoes, whole green beans, carrot, celery and onion in [homemade chicken noodle soup].


09-06-2011, 07:07 AM
:welcome: va1erie :welcome:

And, on the occasion of your one year anniversary at 3FC, :wel3fc:

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

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

09-06-2011, 07:17 AM
Diet Coaches/Buddies - Eating on plan, CREDIT moi. Beautiful weather here for Labor Day which we celebrated with a simple Japanese dinner at a restaurant so that they did the labor of cleaning up.

onebyone - That's a satisfying move to pay off a debt - Kudos for getting that off your agenda. Ouch for the Sabotaging Thoughts about how much you ought to lose before Florida when it would seem that one day at a time is the path to a happy Florida.

Joy (gardenerjoy) – Kudos for evaluating your need to switch your eating plan. I just love the notion in The Step Diet that you would cut one quarter out of your hamburger.

Beverlyjoy – Yep, such a simple but powerful thought. "I need to learn to roll with it." Yay for your DH getting the good ice cream out of your realm. 36 is a lot of Hershey bars, LOL.

Debbie (Lexxiss) - Yay for painting accomplished! That's been a long time coming.

maryann - Beautiful that you are so aware of this precious time of fading boyhood. Kudos for being in touch. Thanks for the reminder that we need to seek a balance between our food plan and our desired social life. [Haven't done roof rack bikes in a while; don't know if I can or not.]

Pam (pamatga) – Amazing that you are able to combine deep emotional feelings and Shrek in the same day. Kudos for being aware that a strict set of diet rules might be a problem for you.

Tazzy - Yay for rhubarb! Double Yay for rhubard pie, with Kudos for controlling yourself around it. Neat that you are working the Seven Questions Technique. I hope you share with us how it works out for you.

Michi702 - LOL at your story with the 4 bags of BOGO chips - mainly because I never remember Buy One Get One so I was trying to figure out what kind those were. Kudos for considering trading some computer time for dieting time.

Lovely - Neat experiment comparing meals at the computer verses the dining room table. It's the "Is my meal done?" thought that I recognize.

va1erie - Neat that you're already maintaining and recognize that you still need the kind of strategies and support that the Beck program offers. I, too, discovered Beck after I had lost my weight and knew that I needed something to keep it off.

Working the farmer's market sounds fulfilling. We have a bunch around here. It's easy to get addicted to really fresh veggies; when we have local strawberries, they are so good with the special feature that they have to be eaten right away - so I get to gobble and gobble. Glad you've joined us.

Readers - chapter 4
Stage 1 The Success Skills Plan

Success Skill 4 Give Yourself Credit
what to do . . .

Even at this point, before you have finished Stage 1, you deserve credit every time you:
. . .
Check off your Success Skills Sheet.
Contact your Diet Buddy.
Eat slowly, while sitting down and enjoying every bite.
Resist engaging in unhelpful behaviors.
Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), pg 68.

09-06-2011, 09:24 AM
Morning, all! Thanks for the kind welcome!

Lovely: Love your experiment! I have really pretty much got the sitting down habit, but the mindfully part I still work on. I tend to eat while doing something else. I have a rule that I have to leave a bite of everything I eat because it forces me to pay attention. If I look down at my plate and it's empty -- I didn't leave a bite -- I know I wasn't really mindful.

Lexxiss: Why warm water?

gardenerjoy: I love that you feel less grumpy when you don't act grumpy! I've had a similar learning -- if I smile, it actually makes me feel happier.

maryann: Camping's hard. Credit for not seeing going off plan as a disaster.

Tazzy: I had planned one small piece for the day and actually served myself half the amount I had anticipated having. And it was just enough. Credit!

pamatga: I cook when it rains, too! Or snows. And sometimes when it's cloudy...or windy... :D I love to cook.

BillBlueEyes: I first heard about Beck's book quite some time ago -- I want to say maybe something on NPR? -- and finally got it from the library in maybe December, read the first few pages and was really fascinated, then set it down to give myself a chance to order my own copy (so I could write in it, highlight, etc.) and to go get my supplies...and in maybe February finally got my act together. :) I'd already started losing by the time I started using Beck's book, but I found it SO helpful in staying motivated while I lost and developing the habits I need to maintain. This is the first time I've ever lost the whole way to goal and NOT started slooooooowly regaining pretty much immediately upon reaching goal. I credit Beck's book, daily weighing, and having a diet buddy who expects me to report in EVERY DAY for making the difference for me. Then about halfway through the pink book, I discovered the green book and really like its practice-a-skill-for-as-long-as-it-takes focus better than the one-skill-a-day-no-matter-how-simple-or-complex focus of the earlier book.

My diet buddy and I had been using another forum for the past five months or so, but unfortunately that forum no longer works for us so we needed to find another one. I found this forum by doing a google search on Beck Diet Forums. This forum came up second. (A team on SparkPeople came up first, but I didn't like their forum interface as much.)

Yeah, I love working the farmers' market! But boy am I glad this coming Saturday isn't going to be as hot as last Saturday! It's downright CHILLY here today and I am loving it!

So the Readers section of your daily post here -- are you going through the green book step by step?

Report: read my cards, weighed (no change), ate slowly and mindfully and left a bite, and made pretty good choices even though we went out to dinner with my dad and his girlfriend and my sis and BIL last night. I ate a very small portion -- just a taste, really -- of the two appetizers we ordered for the table, then ordered an "Eggplant Napoleon" which wasn't exactly -low- in calories but not a bad choice. Skipped dessert. Had a couple glasses of wine, but didn't have a wine-induced snackfest when I got back home. Got spontaneous exercise (walked the ~3/4 mile to and from the restaurant) but no planned, as my regular Monday exercise class was cancelled due to the holiday. Contacted my diet buddy!


09-06-2011, 09:34 AM
Hi Coaches

Very Fall-like out there this morning. 10C. :brr: Very appropriate for back-to-school though. You just know it's time; the season's are changing.

*credit for my weigh-in a -1.5 = 278.7 heading back down again.

I have to say the trend is downward. A month ago I wasn't below 280 at all, now I hover closer and closer to the 275. In another month I'll be hovering around 270 and so on IF I KEEP ON KEEPING ON.

I start my next 4 day exercise today. Basically it's a 10 minute meditation meant to detach from my stresses and to calm myself down. I don't want to say that this will be "easy" compared to noticing my thoughts, but yeah, it will be much easier.

I'm having a tough time giving myself my rewards. It's like giving yourself credit but putting more action to it. I was assigning myself some time out to read for the first 3 days and in general I have been keeping that up but my reward for finishing the 4 days (day 4) is something bigger and it was supposed to be the free 2 week pass to the Y but right now I can't use excess gas to get to the y in the car (it's far) and there's no extra $ for buses either so I have to postpone that until we improve our finances once more on the 15th. Maybe I'll schedule time to watch a movie tonight at home. I can do that.

I have a focused work week and I'd better get ready to get to the studio. I need to get my breakfast so I'd better go.

beverleyjoy I've adapted your thorough checklist for my own purposes - thanks for the great template. I need to check things off!

Today's plan:
planned/measured/logged/food tracker my food
eat seated only
Response cards
Beck book
fork down between bites
taste the food
journal/4 day win exercise
slow mindful eating
feel fullness
leave table a little hungry
leave a bite
used distraction techniques
countered sabotaging thoughts

09-06-2011, 12:36 PM
Hi Beckies/coaches - I stayed with my plan yesterday - even with the cookout here. DH brought home 36 chocolate candy bars for the s'mores. I freaked out. But, I gave the extra ones to the children to take home. I have four for my mom and she will be glad. Grateful to be willing to NOT eat all the candy bars. I did have a s'more - it about 150 calories. I ate it slowly and enjoyed every bite. It was planned.. So no guilt

I have been doing lots of meditation. It's been helping.

At the cookout I ate mostly veggies and just a few bites of my hamburger (and my s'more). I only had eaten about 850 calories by bedtime. I did have a bigger snack to get it close to 1100 calories. I wasn’t sure whether to just go to bed or eat more… so I ate more. LOL

Today I need to go spend some time with my mom. She's not feeling so well.

I've done my exericises and am planning for a healthy day. I am really liking the food tracker at Sparkpeople. It is especially helpful with watching my sodium.

Onebyone - I love the other things you added to the daily checklist that I use. I’ll borrow a few from you… thanks! I have going back to including some meditation into my day. I am finding it helpful.

Valerie - WELCOME! It’s wonderful that you have lost your weight and realize you need something to help you maintain your weight loss. Dr. Beck’s techniques are so helpful.

Billbe - sounds like a great Labor Day. Credit for staying healthy at the restaurant.

Pamatga - credit for not eating junk food when you ate extra! Especially good that you wrote it all down despite it being a bit extra. That’s the kind of honesty that helps us grow as we learn to have a more sane relationship with food. Yes, it’s easy to play games with our food plan.

Tazzy - credit for getting through those few days well!! Credit for having a half of planned portion of strawberry rhubarb pie. (my favorite)

Maryann - so glad you such a good time with your DS. Being away from home it tough, for sure. Give yourself credit for doing so well the first couple of days! Good to be home in your ‘food comfort zone’.

Gardener/joy - I agree about switching up your food plan to give yourself a ‘fresh start’. For me it was using the Sparkpeople food tracker along with my exchanges as a guide. Credit for remembering that ‘food is not an emergency’.

Lexxiss/Debbie - credit for using your beck techniques to help you with the food during such a busy, busy time. Good for you adding some new ‘rules’ to help you with your living with food.

Lovely - good idea on adding a response card to fit into your daily readings and goals. I agree… there is a big difference eating without distractions. …good experiment, Many credits.. Super!

Michi - yes, indeed. It’s hard with the folks we live with bring in our challenging foods to have around. I agree… it’s so easy to stay on the computer instead of doing other important.

Have a great day, friends!!!

09-06-2011, 01:33 PM
Good Morning:
Just lost the post. DRAT!!! no time for new. Up three pounds from camping. Not unexpected. I will use my program to battle cravings I know will come today becuase of sugar this weekend, weigh and measure, step class 50 mins.
Have a great day.

09-06-2011, 07:50 PM
General Comments:

Well, I had been doing the basic "stabilization" workout recommended on BLC. There were three levels to that. I had been adding ankle weights and doing the max reps just so I was giving myself a harder workout. Today, since it has been 3 months since I began doing the rehab exercises in "Treat Your Own Knees", I thought I would take a look at the next level on BLC. So, today I decided to start the Circuit Workout -Level 1-Beginner. This is more like what you might see in a gym. A lot more of this will be standing on my feet too. I feel like I have graduated. In fact, I have. There are the "traditional" squats using both a medicine ball and dumb bells. There are also some upper body exercises using a "tension" tube. I had all the equipment so I didn't have to go out and buy anything new.

I wasn't sure how my knees were going to handle it but since I was just starting out and kept checking the video demo (on BLC site), my knees didn't bother me at all. I could feel it in the front part of my thigh so I think that is good. I went up to 5 lb dumb bells since I am dropping back down to 1 set of 12-15 reps. In a way, it didn't seem like much of a work out compared to what I was doing but then again I was going slower and kept checking the demo to make sure I understood the mechanics and form of the exercise.

I know it is important to work the same muscles in a different way. One of them, which mimics "dry swimming" (you lay on the floor on your stomach and use both arms and legs in a swimming motion) supposedly uses nearly every muscle group. That is what I have read. If you keep doing the same thing over and over, then your muscles really get "lazy", so to speak. I want to keep on "challenging" my muscles over and over again. So, that is how I started out this new "week".

Circuit Workout


Perform 12 - 15 reps per set of each exercise. One set will take 45 - 60 seconds to complete.
Complete 1 circuit (Do all 9 exercises).
Rest 30 seconds between exercises.


Back extension [lower back]
Bench press [chest, anterior shoulders and triceps]
Bent over one arm row [upper back, posterior shoulders and biceps]
Lat pulldown with tube [upper back lower back and biceps]
Oblique abdominal crunch [side abdominals]
Prone Swimmer [upper/lower back, abs, butt, hips, hamstrings]
Rear stepping lunge with shoulder extension[quads,upper/lower back, hamstrings, butt,hip]
Side step squat with overhead press[quads,lower back, triceps, hamstrings]
Squat with forward lift[quads, hamstrings, lower back, hips]

Favor Please??? Will someone ask me periodically how I am doing with the painting in my home office/workout space?? I have been stalled way too long on this and I need someone to remind me to "move it--move it". Thank you.

onebyone I was also going to mention that although it would be nice if there was less of you by the time you get to Florida; I believe that one of the cornerstones of "lifestyle change" is the fact that you are not doing this for the short-term "perks" but for the rest of your natural life. As Bill can attest to this (et al as well) this is not something you pick up and use whenever the mood strikes, it is a day in/day out kind of activity like flossing your teeth, watering the plants and taking the dog/cat out for a walk. It is just another thing to do in our "lives".

I, for one, have put so much of my life on hold in the past simply because of my weight. Now, that I am sleeping better and I am having a lot less joint pain, I am comitted to getting back into the "swing of things". I am looking into joining a few things that I had hesitated to in the past because I just never knew how I would feel when the time came to do whatever it was I was planning on doing. This fall/winter could turn out to be quite busy.

I am going to put this out there and if I am being too candid, just slap me, ok? Stop worrying what other people think about your body. The only person's opinion that matters is yours and then your sweetie. You are traveling to Florida as an artist not a model. Wow them with your talent not your tush!! The temps will be in the low 70s by then and depending on how long you stay there, it could be quite humid. If you need some clothes, let me know your size (top and bottom) and I will send you some appropriate attire to wear to your Florida address. I'm serious.

Tazzy OMG :fr:, fruit pies are my all time favorite. I don't know how you did it.:dunno: I just see a pie and want to fill my pie hole like a not-so-cute pig. Amazing W-Power!! (will or won't, take your pick)

va1erie: GJ in recognizing the "where-to-go" forum for continuing success in your weight lose journey.

gardenerjoy I'll pulling for you. You can do this!! I admire your stick-to-itiveness. Major Credit goes out to you.

Lexxiss, michi702, lovely and maryann: GJ in covering the bases with your choices, food plans and how to work it all out in your daily lives.

Credit goes to me for:

**getting right back into the swing of things today, putting the weekend behind me. "hand to the plow and not looking back..."
**started out by practicing going without two meals until dinner time before eating (not to undereat but to just practice "Hunger is not an emergency")
**deciding to take my work outs to a new level which always gets me enthused and spills over into other areas of my weight lose efforts.
**when some building inspectors came in the middle of my work out, I let them in and told them to do what they needed to do because I was working out and then I continued to do just that.
**for the first time (I think), after making my favorite whole wheat "healthy" pizza (YUM!) I made two personal pan sized pizzas and immediately put one in the refrigerator for another day.
**another "possible" first: since I know how many calories I am burning thanks to both my pedometer and my treadmill, I am not going to have my no sugar fat free ice cream sandwich until I have 'earned it".


09-06-2011, 10:02 PM
I had a successful Beck day, sticking to OP foods eaten in portions which allowed me to stay within my calorie range. I ate only my 3 planned meals with no snacking inbetween. I wrote down what I ate and will enter it in livestrong tomorrow. Exercise was water aerobics. I resisted the leftover zucchini hashbrown, even though the calories were low and pitched the darkest pancake instead of eating it. Oh, and although I rarely mention it, I do weigh every day looking to maintain or very slowly inch downward.

BillBlueEyes, I like your holiday eating plans, and envy your multitude of choices.

gardenerjoy , yes, it's good to acknowledge that acting grumpy leads to feeling grumpy which is (for me) an eating trigger. I like your new plan and will look forward to hearing your review.

maryann, glad you had fun with your Elvis impersonator and that you're still actively seeking balance.

Tazzy, kudos for a successful weekend, especially for having only 1/2 of your pie slice.

Pam(atga), I think your modified "spiritual fast" is quite sensible. *credit* for recognizing that Pauls version would be sabotaging. How long since you started this painting project? I can tell you, just finishing one, that the reward for finishing is great.

va1erie, great report on your day. Yay for spontaneous exercise! BTW-I'm drinking warm water VS cold this week, which, according to some schools of thought helps cleanse the digestive tract.

onebyone, keep on keeping on!

Beverlyjoy, yay for an OP day, despite DH's smore escapade!

09-06-2011, 10:58 PM
Hello everyone.......I wish I could say I had been lurking and still on plan, but alas, I checked out of the site and the plan for a couple weeks. Too many excuses, none of them acceptable. General theme is that I often place time for myself as the last priority of the day. Which in turn makes it much easier to just throw the towel in. For a day and then a weekend and then a week..... :(

However, I am back! And back on plan. Have decided to try logging in at night - mornings do not seem to work for me, as I get overwhelmed at work. (Not sure who I was kidding anyway, as I am sooo a night owl and NOT an early bird!:dizzy:).

So I have decided to challenge myself to 30 days on plan and 900 minutes of exercise during these 30 days. And I am going to actually track both days OP and minutes exercise. I am hopeful that these tangible goals, along with the BDS principles, will keep me focused and motivated. I planned/tracked everything I ate today and avoided my "pitfalls" of the last few weeks (vending machines and fast food). I re-read the first 14 days of Beck (which is where I stopped) and moved on to Day 15. I took an hour walk. Credit me all around.

I am struggling a bit with the thought that I started WW again last November 1st and am only down 13 pounds at this point - 10 months later. I was down 23 pounds but have regained 10 in the last couple of months. I know I should focus on the loss (and no gain, which could have been the result), but I also know that I can do much better. So I am going to try to really focus for the next 60 days and see what I can achieve.

I have been gone long enough to not be able to read everyone's past posts.....but I skimmed the September ones and am glad to see you are all well. Too many to try and do personals, but know that I find helpful tips and inspiration in all you share. Welcome to the new Becksters as well!

09-06-2011, 11:16 PM
Hi Coaches and Buddies!

Another pretty successful day OP. Weighed, tracked, read ARC, caught up on last 3 days of reading Beck and exercised. I was doing well until we finished dinner and then DH decided to have some of that rhubarb strawberry pie. He asked if I wanted some and I said I would wait to decide after the kitchen was cleaned. Then I served myself a very small piece. After I ate it I wasn’t sure why I had, I didn’t feel guilty about eating it as I worked it into my calories but I didn’t feel satisfied either. So I guess the lesson learned for me is if I cannot decide if I really want something or not, I can probably safely go with not and skip it. After the pie I then really felt like I needed to exercise and that was for more of a comfort level so out came the bicycle and off I went for 30 minutes. :bike2: I have to take advantage of this great weather we have right now, supposed to be in the high 20’s all week long. Very unusual for the foothills of the Canadian Rockies!

Very short note tonight, I’m going to get my meals organized and made for tomorrow. Credit to everyone for all of your wonderful work on your Beck skills. :cheer2:

09-06-2011, 11:51 PM
Nice to see a big drop in weight on the morning after I make a change to my eating. It probably has a lot to do with washing out the salt from the previous day's family bbq, but I'll take it.

WI: -0.85kgs, Exercise: +20 190/1300 minutes for September, Food: 80%op, Read my Advantages and Responses: yes

Glad to have you back, missyj!

09-07-2011, 01:42 AM
Hi everyone! :D

I filled in the chart for Day 11 (Monitoring Hunger). I'm never really great at assigning numbers to levels of things, as I tend to over-complicate the system. (Like giving stars to movies.)

However! The best part of filling in the chart was the 20 minutes after each meal. I set an alarm for 20 minutes after my meals, and by the time the alarm went off I'd totally been engrossed in a different activity and had completely forgotten about any remaining hunger that might've been around immediately after the meal.

Good to know that waiting 20 minutes can definitely make a difference in how full my stomach feels.

So, I read through Chapter 12 for tomorrow. The first time I read through it, I admit that there was this innate uneasiness about purposefully skipping a meal. A nervousness... or a fear. Not terrified mind you, but more of a mental panic.

"Wait. Skip...skip a meal? Like not eat? Not eat when I'm hungry? But, if I'm hungry I should eat...right? What do you mean it's not an emergency?!!!!"

I let it sit. I re-read it. And I'm amazed at how much sense it makes. Of course, I don't need to eat if I'm feeling a little hungry. As a function of living, we do need food to fuel us, but back when humans were hunters and gatherers there were likely to be times when food wasn't available and they might've gone several days without a meal. They still lived. Clearly, as I'm here living and breathing.

I don't, however, need to give into that instinctual "feast or famine" mentality. There is plenty of food around. I don't need to rush into a meal the moment I'm feeling hungry. I have the luxury of waiting. I need to wrap my head around that.

I think this is another one of those days that's eye-opening for me. I knew it on an intellectual level that there is an abundance of food available to me. I also knew that going a few hours (or a day) without food wouldn't kill me. But, it still never occurred to me to put two and two together.

I am already embracing the idea that hunger is not an emergency. One more step in letting go of food as the be all end all.

Anywho, so I've decided I'm going to skip lunch tomorrow on purpose and monitor my discomfort. I still feel a little nervous, but in an excited way to see the results.

Today I:
*Read my A&RC twice: Yep!
*Ate at the dining room: Yes! :D
*Stickers/Credits: Many & often!
*Exercise: Yus!
*Rated my hunger on my chart: Yes'm :yes:

Take it easy, everyone! :grouphug:

09-07-2011, 06:12 AM
Diet Coaches/Buddies - Deliberately stood down several strong desires to grab something to eat, CREDIT moi. They always arrive when I'm full of some sort of negative feelings, like stuck on a problem or annoyed that things aren't going my way. The correlation with desire to eat off schedule and strong feelings is high.

onebyone - "IF I KEEP ON KEEPING ON" - succinct summary for us all.

Joy (gardenerjoy) – Yay for BBQ's to give a sudden weight loss.

Beverlyjoy – Yay for a planned, guilt free, s'more. Those little guys make me feel like a kid every time.

Debbie (Lexxiss) - Water aerobics always looks fun, wish I'd sign up and do a class someday.

maryann - Ouch for lost posts. Have a good step class.

Pam (pamatga) – Gotta love, "hand to the plow and not looking back..." - even though I've never been behind a plow, LOL. BIG Kudos for continuing your workout with building inspectors about.

missyj - Neat that you're reviewing the first 14 days. You'll note that you're right on the same schedule as several folks who've just joined. It'll be neat to have a whole bunch of Coaches/Buddies on the same track. Kudos for setting a realistic 30 day plan, with "hand to the plow and not looking back."

Tazzy - Neat insight that doubt is a good signal that it's OK to skip eating something. 30 minutes of biking is good fall weather is as good as it gets.

Lovely - It excites me anew each time someone confronts "hunger is not an emergency" with fresh eyes. I had to do the experiment before I had the realization that you've had just by reading. Can't wait for your report when you skip your meal.

Val (va1erie) - Kudos for your restaurant performance with family. I like the notion of small taste of appetizers worked into plan to avoid the feeling of being left out. [Yep, now Readers is from the green book - the second time through. When that's done, I'll do the pink book again (been through it twice already). Typing the book sentence by sentence forces me to reread it slowly.]

Readers - chapter 4
Stage 1 The Success Skills Plan

Success Skill 4 Give Yourself Credit
what to do . . .

Even though we haven't yet discussed how you will change your eating, you can already start giving yourself credit for positive choices, such as when you:
Serve yourself reasonable portions.
Refrain from taking second helpings.
Ignore the baked goods at a meeting.
Limit your consumption of unhealthy foods. Keep contacting your Diet Buddy daily to report on every Success Skill you are working on so far.

Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), pg 68.

09-07-2011, 09:21 AM
Good morning Coaches/Buddies - I have been slipping and sliding. I need to get serious and post here every day. The plan I'm on is very strict and I think probably too strict to adhere to religiously, for me. I am going to try logging my calories on The Daily Plate to see exactly what leeway I have or don't have.

Did get out for a 45 min walk with my husband yesterday - credit. But eating was sloppy.

My daughter started grade 3 yesterday. How the time flies ...

Will get to personals tomorrow but I wanted to extend a warm welcome to our new folks, Lovely, Val, Michi and anyone else I missed. It's always good to see new people working the program with enthusiasm!

Have a great Wednesday, all,

09-07-2011, 10:11 AM
I've had quite a few very long posts lately so I will keep this one short and sweet (non-caloric, of course)

BBE: The analogy of "hand to the plow" is in reference to the fact that when you are preparing the ground to sow seed, you can not furrow a straight line in front of you if you are constantly looking back. It is a concept that I have embraced in the past year or so. I feel it is resonates with some of the lifestyle changes I am working on in my life. It is a private mantra that allows me to not obsess about what I "could have/should have/would have done" and instead of "learn then let it go" so I can give the task in front of me my full attention.

eusebius Great to see you back after a brief absence. Perhaps, the above explanation may help you as you slip and slide your way back to "equilibrium". I miss having first days of school and sending off wee ones on the school bus with books clutched to their chests and this wonderful look of wonder and anticipation of what they are about to experience.

In the past half of a week, I haven't been walking on the treadmill every day. My joints also respond to weather fronts (yes, it is true, I can foretell of impending weather from the oracle known as my knees) and I have had to "back off" some on that so it has been hit and miss. I hope to resume that today since it seems like we are in much cooler and drier weather (right now it is 53 degrees--normally December weather!)

Stats for 9/6 (Day 29) BLC Buddy Challenge:
**1867 calories 38 g fiber 2804 mg sodium (better than this past weekend)
**began new level of circuit workout I posted yesterday for anyone who wonders what exactly it is I am doing to both address some underdeveloped muscles and getting fit and strong.
**no discernable walking per se due to inclement weather. Pacing indoors doesn't count;)
**F/V: banana, v-8, green peppers, onions, mushrooms. I keep forgetting to join the banana with pb and pecans like Bill does. [Now, they are gone and I will have to watch for the next bunch we buy. If it ends up being out-of-sight delicious, I am blaming you Bill for planting the idea in my head!]
**h2O--Well, it happened! My summer "fun" way of cooling off by chewing lots of ice has backfired! I cracked my tooth enamel on an upper molar! That is going to end up costing me $2000+ for either a crown or a bridge. It is still intact but I can wiggle it. It will break off one of these days, then I will have to make a dentist appointment. Crap!

DH is super busy and, hopefully, will continue so throughout the rest of this month. Two weeks ago another piano technician fell off a ladder and injured his back so by "default" Paul has gotten all of that technician's workload. I feel bad for Bill but he has better insurance than we do and he can "afford" to just come in for a few hours a day where, with Paul being self-employed, if he doesn't work, he stays home and watches Ghost stories on the Bio channel.:rolleyes:

Paul is juggling Steinway, his own personal referrals from his website and now from his former employer's as well. He also has had back to back meetings or evening commitments as well so I see him for a brief time before he goes to bed and does it all over again. However, he is happy when he is busy and I have my own projects to chip away at so things are good here. Hope they are wherever "you all" are as well. :grouphug:


09-07-2011, 11:02 AM
Report: read my cards, weighed (no change), ate slowly and mindfully and left a bite, made really good food choices, attend my WW meeting (left too late to walk so I had to drive), got no exercise (3701 on my ped), contacted my diet buddy.

Dinner last night in honor of the change in weather was a gigantic pot of chicken chili. Basically my old recipe BUT triple the veggies, halve the meat and beans, sub chicken breast for ground beef. And my dh didn't notice the difference except for the substitution of diced chicken for ground beef.

onebyone - credit for being flexible in giving yourself rewards.

beverlyjoy - I was actually using Beck while I lost -- started Beck's first book back in March, probably -- but I've lost before. What I haven't done before is maintained, and this time I'm maintaining, and for longer than I ever have. I think -- knock on wood -- finally I am getting that goal doesn't mean celebrate and stop doing what you're doing. It means celebrate and keep doing what you're doing. :)

Pam - I do a circuit class like that! On MWF I walk to a local fitness studio (it's just one room with no machines so I can't really call it a gym) for a 5:45 am class that's between 4 - 10 women (depending on who shows up) going from exercise to exercise under the eye of a woman who used to be a personal trainer at the local Y before she opened this place. I leave in ten minutes for that, probably will have to post this after I get home.

Debbie - Zucchini hashbrowns? That sounds fantastic. Is there a recipe somewhere? Ah, on the warm water -- I knew there must be some reason. :)

Back from my class, but I didn't get to work out. It was raining, so I drove for the first time all summer. While she was giving us the instructions for the warmup circuit, we heard a big BANG outside. A kid on his way to work at Toys R Us a few miles down the street had hit my car and pushed it clear up onto the sidewalk and through a street sign. He told the cops he was going "28 or 29" and didn't see the car. No way did his little bitty Suzuki going 28 mph launch a Toyota Highlander 20 feet. And we didn't hear a screech of tires before the bang...I bet anything he was texting. I didn't want to jam him up, though, and the cop apparently didn't either. He gave me his insurance info, so as long as they're good, I'm good. :) At any rate, I spent the 45 minutes while everyone else worked out talking to the cops and getting AAA there to tow me off the sidewalk.

missyj - Planning and tracking everything is a fantastic start to getting back on track!

Tazzy - One of the 'downsides' (if you can call it that) to eating more mindfully is that when I do eat OTHER than for hunger, I don't enjoy it as much. Like with your pie, even when I don't feel guilty, I just am aware that I'm eating for reasons other than hunger. It kind of ruins it for me. Which is definitely a two-edged sword! :)

gardenerjoy - yay on the loss and the fact it reinforces your change!

Lovely - I loved that 20-minutes exercise, too! It really is amazing how much difference just WAITING 20 minutes makes, isn't it? The skipping-a-meal experiment was an interesting one for me. I never actually got hungry until a couple hours before dinner. I tried it a couple of times, and each time I never got very hungry. I think it was psychosomatic. I knew I wasn't going to eat, so I might as well not feel hunger. :) Which was kind of a revelation of its own. And I love being able to look back on that when I get hungry occasionally and it isn't time to eat yet and think, "Yeah, I'm hungry. But that's not really a good enough reason to eat when dinner's in two hours. Do something else for 20 minutes; it'll go away."

BillBlueEyes - I love that you're going thru the green book again. I will definitely read along with you and remind myself of all the success skills and resistance techniques, etc. SO: After the car got towed away, I took my husband to work so I could have his car while mine's being repaired. I hit the grocery on the way home since I might not have a car tomorrow -- first time in a long time that I've been in a supermarket hungry -- and giving myself credit for NOT buying some frozen processed crap to have for breakfast. Yay, me, for exercising my resistance muscle! LOL! I started this post the same time you posted yours! It took me 5 hours to get it finished and posted. Crazy morning.

Erika, thanks for the welcome! My youngest just started her Senior year of high school. I can't believe this time next year I'll be an empty nester!


09-07-2011, 11:06 AM
Hi everyone,
Have been browsing through 3FC to try to find an eating plan I can follow. Yours triggered my interest because it seems to revolve around they behaviors surrounding our unhealthy eating choices. I have terrible eating habits!!! Can someone tell me a little more about the Beck Plan?? I am going to see if I can pick the book up at the bookstore today but was hoping I could get some personal responses from those of you who have been "living" it!! Thanks so much and have a great day!!!

09-07-2011, 02:26 PM
Hi Beckies/friends/coaches - Yesterday was a healthy day... I am always grateful for that. Happy scale day too. I am down two pounds from last week. YAY.

The list in my daily journal is getting bigger every day. I think writing them down helps reinforce them in some way.

leave of bite of food - yes
no seconds -yes
eat seated only - yes
fork down between bites - some of the time
slow mindful eating - some of the time
TASTE the food - some of the time
meditation - yes
lots of water - yes
exercise- yes
watch sodium - yes
plan/measure/log/put food in tracker - yes
counter those sabatoging thoughts - yes
read my cards and Beck book - yes
enjoy each bite - no
feel fullness - some of the time
No choice/red light
Arc/rc/Beck yes
Weigh - yes
Use distraction techniques - yes
Not fair - oh well - no
Counter sabotaging thoughts - yes

I accomplished many of these in some form or frequency. Not all, of course - but trying.
I did my exercises and meditations - which are very important.

I was looking through the newest book. (I have the pink book and workbook too). I made a new response card on negative and positive fast forward - about how I’d feel in ten minutes if I do or don’t eat something way off my plan.

Yesterday I was coming home from my mom's and thought I'd go to the drive thru at Dairy Queen to get a no sugar added fudge bar (50 calories) I had a long discussion with myself, but - I didn't go because it's reinforcing unplanned eating. I can plan for it another day. I ‘shouted’ back at those sabotaging thoughts of ‘it won’t matter, etc’. Credit!!

Hi Frankie - so glad you stopped by!! I don't have time to explain the three different books of Dr. Beck in detail. They all focus on you using behavior modification techniques to learn how to live with food in a sane manner. In the first two books you can pick your own food plan along with have a second back up food plan. Her third book teaches the techniques along with her providing a food plan. I do know that when I am using the Beck Plan I have much more food sanity and can live more easily with food. I know others will much more to say. I basically have used the first two books. However, I bought the third just to see what what it has to say.

I hope everyone has a great day.

09-07-2011, 04:22 PM
Hey guys, been struggling here for a couple of days, not planning, too busy, frustrated and stressed. Realised I definitely need a break which is lucky as I am now on holiday for 10 days :) been trying to be too restrictive which is leading me to overeat :( need to get back to beck, eating slowly and mindfully and in a way I can sustain! Hope you're all well, I'll try to post whilst I'm awa if I can if not I'll be back soon x

09-07-2011, 09:43 PM
Evening All,

I started out my day running late, but for a good reason. I tried on 3 pairs of pants before finding a pair that were not too big and they are also a pair I have not had on for over 2 years. :carrot: But in running out of the house I forget my diet notebook, ARC and Beck book. I felt out of sorts all day without having those with me. And I still have not read my cards, although I did learn that I have memorized a lot of my cards as I tried to recall them and repeat to myself. Always ones like "hunger is not an emergency" and "the number on the scale is just for information". The scale keeps moving up and down slightly but I'm happy to report it's still hovering around 176-178 and I'm okay with that. My first couple of weeks on the program had big losses and now I'm happy not to head back to the 180's. And finding these clothes that now fit really helps. I do keep meaning to measure so maybe I should get that done this weekend.

Beverlyjoy and Lovely - I really like your templates for tracking the Beck tasks and if's it's okay with you ladies I'm going to borrow it to keep track of mine.

Va1erie Credit for switching from ground beef to chicken. I do that on occasion with my family and can get away with it sometimes. Even managed to convince them one day that nachos would be better with ground chicken or turkey and they agreed to try. So imagine, Christmas dinner and there are just the 4 of us in the family here (the year before we had 20 people) and I decided I didn't want to prepare a big meal. So I made one thing that each of the boys like and it was turkey sloppy joes and turkey nachos. We really enjoyed it and I thought it should be a new Christmas tradition. Sure saved me a lot of time in the kitchen and not a lot of tempting foods around.

Pamatga Seems our weather patterns have traded places! Credit for keeping up your workouts!

BBE Credit for holding your ground against feelings.

Lexxiss I too am curious about a zuchinni hashbrown recipe. Credit for water aerobics. I really enjoy swimming and being in the pool. Must be that light floating feeling that makes it so good. :swim:

Missyj Good to see you again. Credit for re-reading the first 14 days of Beck and for your challenge for 30 days OP and 900 minutes of exercise.:strong:

To everyone else :wave: and hope you are doing well.

09-07-2011, 11:13 PM
Right about now I despise living in Southern California. The heat is wearing me down, as is the air quality. Plus, I have an ear infection with perforated ear drum. Icky. Plus, I'm in that particular hormonal phase where everything is bothering.

Slept way too late today, but still managed to work out (and yesterday). Have decided not to do any of the jogging exercises for a couple of weeks, just to give my ankle time to fully heal.

Luckily, we made a bunch of food on Monday, so I have no reason to go feed my bad mood with bad choices. So I'm going to trek out to the kitchen and make some brown rice and spinach salad to go with our baked chicken.

Weight today: 166.1
Exercise: 3 miles Walk at Home with weights on legs and hands
Food: On Plan
Credits: staying on track; getting my butt to campus by 5:30am to work out in the school gym (and avoid any students); bringing meals and snacks to school; limiting intake of alcohol and chocolate; coming here!

:wave: to everyone, welcome to the new folks! Thanks for being here.

09-07-2011, 11:16 PM
Tazzy -- I NEVER get tired of my clothes becoming too big, even when that means, for example, my first-day-back-to-teaching outfit all planned and dry-cleaned included a shirt that had suddenly become too big! I was still grinning on the inside. So make sure you enjoy!

09-07-2011, 11:31 PM
Pam(atga) and BillBE - Your references regarding the hand on the plow have really resonated with me this evening. You have certainly given me a new mindset for trying to focus forward instead of looking back (which is one of my main issues). Thank you for more insight - this forum amazes me every time I check in! :hug:

Had a good second day OP. Stayed focused on my eating plan. Convinced myself to go to the gym after dinner since it was raining out. It was a hard sell to myself, but I just kept thinking about that new exercise tracking line on my ticker.

Still have to work on reading the ARCs more frequently and leaving a bite. Glad to see that Day 16 is all about NO CHOICE, which is a process I really really need to practice! ;)

Tazzy, gardnerjoy, va1erie - thanks for the greetings! It's good to be back! And back on track!

09-07-2011, 11:50 PM
I didn't overeat, but am struggling a bit with how to get myself to take a break in a busy day now that excess snacking is not the solution. Throwing a temper tantrum when something messes up my carefully constructed schedule isn't a great solution either. Although it burns a few calories, right?

WI: -0.5kgs, Exercise: +30 220/1300 minutes for September, Food: 90%op, Read my Advantages and Responses: yes

Lovely: good luck with the hunger experiment -- most of us find it eye opening and quite helpful in illustrating the hunger is not an emergency message.

BillBlueEyes: I also observed myself today wanting to eat over frustration and choosing not to eat. So, credit to both of us!

va1erie: ouch for missing a workout due to a car accident. You seem remarkably calm over the whole thing.

Welcome, frankie77! There are links here to explanations of the books:

09-08-2011, 12:22 AM
Hey all. Tomorrow for me is Day 12 - Skipping a Meal on Purpose. I'm nervous because at a place like Target where you get a break when they SAY you get a break, it's hard to go without my snack/meal at break time. I'm even more worried because one of my first shifts working there, I ended up having a SUPER late lunch - I was shaking by the time I was eating and the rest of the day I had a bad headache I couldn't shake as well as felt like I had a fever. I know it sounds extreme and Beck is teaching me not to play into this hype... yet if I were working, say, in an office where I had a bit more control over when I could take a quick break if I really needed one then I might not be as apprehensive. I might try moving that experiment until Friday (a day off for me) so that worse comes to worse I can have a snack if I really need it.

Beyond that, I'm starting to really have to work on keeping up with all the 'steps' I've learned so far. It helps that I wrote every step in my diet notebook so that I can run through the check list every time I eat - am I seated? what's my hunger level? did I get rid of distractions? etc. I might need to take a pause week before I move on to new stuff in week 3 just to make sure I can really incorporate all the things I've learned already :dizzy:

09-08-2011, 02:43 AM
Hi all! :grouphug:

Well I followed the Day 12 experiment, and I have to say it wasn't so bad after all.

Being conscious of my hunger and the level of discomfort was interesting.

I had my breakfast, and I didn't really feel hungry until about an hour after my general lunching time. And at that point it was the slightest rumble of the stomach. Like a little "Hey I'm getting emptier" nudge. It wasn't painful or anything, though. The most it reached was a 4 (on that 1-10 scale), and it only lasted at a 4 for about 2 minutes. Any time I thought about my stomach, I asked myself "How does this compare to the thing that I wrote in the #10 spot? How does this compare to the worst discomfort/pain that I've experienced?" Barely a 2 on average for most hours.

I've never been a person who's had terribly regular hours for lunches. It waffles a few hours either way. The only meals that tend to be spot on are breakfast (almost immediately after I wake up), and dinner (6-7 at night).

Anyway, I might need some time to properly accept hunger is not an emergency. But, following the experiment I realize it's a reasonable part of the program. It's not an impossible task. Now to remember it! I think I'll make a card. :chin: Actually that's a good idea. I'll make a card now.

Today I:
*Read A&RCs : Yes!
*Ate in the dining room: Yep!
*Stickers for me (credits): Many & often!
*Exercise/Movement: :yes:
*Skipped lunch to tolerate hunger: A success :D

09-08-2011, 05:35 AM
Hi Coaches!

First, here's the recipe for Zucchini Hashbrowns;

Yesterday I accomplished most of my Beck tasks except I was invited out to breakfast with my aerobic comrades. After some tribulation, I accepted and split and omelet with a friend, which worked out ok. I did not eat between meals and I logged and tracked all my food.

BillBlueEyes, kudos on the standown of strong desires to eat!

frankie77, :welcome2: I checked my first books out from the library. You can read and get a lot from this forum but having a copy of the book(s) would be a big boost.

Tazzy, great that your clothes don't fit!

SuperChick, I hope your needed break helps you to refocus!

Beverlyjoy, love love love not going to Dairy Queen because
"it's reinforcing unplanned eating." *credit*

va1erie, ouch for your crunched vehicle! It sounds lucky that no one was hurt. Great Beck credits!

Pamatga, ouch for a cracked tooth!

Erika(eusebius ), great idea to log your calories for more information.

Lovely, great job really thinking through the hunger experiment, then doing it. Yes, it does make sense but it might take awhile to set in.

gardenerjoy, yay for another drop on the scale and for not eating while frustrated !

missyj, great job getting back on track. I'm just always grateful to weigh less than I used to...even when I backtrack a bit.

MaryContrary, ouch for such hot weather...and the fires that come with it. Yay for great credits, especially not feeding a bad mood with bad choices.

Michi702, great job keeping up with all the steps, so far. A day off would be a good day to skip a meal on purpose.

09-08-2011, 09:36 AM
Morning Coaches/Buddies!

Yesterday went well ... up until after dinner, that is, when I went into full-on binge mode. I can see that I'm not working my programs (OA and Beck) to the best of my ability, so I need to commit to putting that first. I know why, too ... I'm being reactive to the busy mode of starting up the school year again, and feeling like everyone else's needs are more important than my own. So I need to spend time in the evenings working my program rather than collapsing into escape mode. I know this will not be easy, but I have to be honest and face this. NO CHOICE is what I need to remember in the evenings.

pamatga - thank you for the wise words about "hand to the plow" - I will try to keep them in mind today and especially this evening. I have this great image in my head of Paul literally juggling Steinways now, LOL.

Val - way to go increasing the veggie content in your chili! So sorry about your car ... I hope it is OK.

frankie77 - welcome! I have found that the Beck behaviours - when I follow them - are the key to success in staying on plan. I use the pink book - the green one has a specific diet plan in it.

Beverlyjoy - great to see your lists of successful behaviours and your consistency with them. Way to go shouting back at DQ and sabotaging thoughts!!

SuperChick - good to hear from you - sorry you have been feeling stressed - I can relate big time! :hug:

Tazzy - cool that you are fitting into smaller pants and that the info on your response cards has really sunk in!

MaryContrary - good to see you here - hope your ear infection and ankle heal up quickly.

missyj - Great job on 2 days OP!

gardenerjoy - taking a break is a big struggle for me too - I really relate to that.

Michi702 - sending supportive vibes for your hunger experiment (Day 12).

Lovely - WTG on completing the hunger experiment!! It really is so educational to do.

Debbie (Lexxiss) - sounds like you did great yesterday!

BillBE and anyone else I missed - :wave:

I am going to read a few pages of the pink book now for extra inspiration. I'm going to need it today. Wish me luck!

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

09-08-2011, 12:44 PM
:welcome: frankie77 :welcome:

And, for your first month on 3FC, :wel3fc:

Neat that you learned about this thread and the Beck books by searching around 3 Fat Chicks.

09-08-2011, 12:47 PM
Diet Coaches/Buddies - Eating was on plan, CREDIT moi. I note that I'm less tempted by my DW's trail mix since it's been moved to a place where I don't see it often - duh! When we put our house back together after the painting, it would be smart for me to get that stuff out of my daily sight.

Joy (gardenerjoy) – Temper tantrums, like naps, should not only be the purview of two year olds. There must be something useful about them or they'd become extinct, LOL.

Erika (eusebius) - Third grade, Wow. Kids lives clearly move forward in time - sometimes I miss that.

Beverlyjoy – LOL that you 'shouted' back at those Sabotaging Thoughts - Yep, that deserves credit, Kudos.

Debbie (Lexxiss) - A split omelet is a good real life choice.

maryann - Congrats for being so close to your goal weight. Ouch for the difficulties of Southern California of late - hope your environment improves.

Pam (pamatga) – Thanks for the explanation to "hand to the plow." Ouch for an absentee DH; Yay for a DH with plenty of work. I accept full responsibility for seducing anyone to peanut butter with pecans and banana on toasted bread ends - it's one of life's gifts.

SuperChick - Kudos for being aware of your feelings and how that affects your eating. Have a good holiday.

missyj - Yep, NO CHOICE is one of the power weapons. Kudos for gym in the rain.

Tazzy - Yay for wearing clothes that haven't fit for two years.

Michi702 - Good thinking to avoid doing the hunger experiment when your schedule isn't under your control. My take is that the benefit comes from making the choice when it's yours. Kudos for working your check list of steps.

Lovely – Kudos for doing the hunger experiment and evaluating your reactions. Neat results, "Barely a 2 on average for most hours."

Val (va1erie) - Monster Kudos for sticking to plans despite the awful accident to your car. I hope your insurance and the garage gets you back on the road ASAP. That chicken chili with triple veggies sounds yummy.

frankie77 - The best summaries of two of the books by Dr. Judith Beck are here, I use the Beck strategies with my own eating plan. Glad that you're off to get your hands on the books - no one tells the story better than she does. Glad you've joined us.

Readers - chapter 4
Stage 1 The Success Skills Plan

Success Skill 5

Get Moving

This program isn't just about losing weight. It's about getting healthy and losing excess weight for the last time. That's why it's important for you to start moving now, before you have changed your eating habits. The results from the National Weight Control Registry are clear: Nearly all of the successful dieters who have lost at least 30 pounds and kept it off for more than a year exercise regularly. Exercise is important in losing weight and keeping it off for those reasons.

Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), pg 69.

09-08-2011, 01:28 PM
Report: Didn't read my cards, weighed (no change), got very little exercise running around dealing with getting a rental car, picking husband up at work because I'd had his car, so on and so forth. Ate slowly and mindfully and left a bite, contacted my diet buddy!

Beverlyjoy - It's great to keep making new response and ARC cards. I made a new advantage card just the other day.

Tazzy - woo hoo on clothes being too big!

MaryContrary - credit for working out even though you overslept and are on the DL!

missyj - credit for staying OP for a second day!

gardenerjoy - yeah, it doesn't do any good to fret. I'm sure it ruined the day of the guy who hit my car a lot worse than it ruined my day! :)

michi - The point of the hunger exercise isn't to make yourself sick! For some people, being too hungry -is- an emergency. Shaking and headachey from missing a single meal might be a blood sugar issue. Have you been tested recently for diabetes? Also, what did you eat for breakfast the day you had that shakiness/headache episode? If you have blood sugar issues, try having a high-protein breakfast with no refined carbs for the day you try the hunger exercise.

Don't worry too much about going day-by-day, week-by-week. In the later book, she stops doing it that way and just has people go through the skills and move on as they master them. Definitely it's better to wait a few days and master a skill rather than forcing yourself to do Day 21 on the 21st day.

Lovely - See, -that's- what missing a meal is supposed to feel like. Uncomfortable, but not like you're going to pass out. It should come and go as you get distracted by other things. It shouldn't make you feel ill all day even after you've eaten.

Debbie -- thanks for the zucchini hash browns recipe! I'm definitely going to try that!

Erika - Just before you went into binge mode, did you read your ARC?

BBE - credit for noticing you're less tempted by the trail mix, too!

Have a great OP day, everyone!


09-08-2011, 02:01 PM
Good Morning:
Yesterday in the Beck book I read about dealing with stress. I remembered I have a lot of shoulds that I need to analyze to see if they make sense. One of them is - Always do a complete and perfect job! Well, today I have an MFA deadline so I am allowing myself to not completely read all the posts and not respond to all. I know from experience in this blog that my recovery is really helped not so much by what I say but how much I respond to others. Given that, I try always to respond. However, balance is also important and I have to let myself not be complete and thorough everywhere or I will collapse. So, I read one page this morning. Credit. Responded to some. Credit. Weight down 1.4 from weekend :) Op today.

Michi702: I have many strong feelings and "rules" about food. You are not alone when you feel fear for the hunger experiment. Just being willing to be uncomfortable with the fear has made a huge difference in my eating patterns.
Va1erie: credit for trudging through details still mindfully. Not always easy.
BBE: Credit for an insight - funny had an insight to one person is an obvious to a normal eater.
Eusibius: Boy can I relate to school craziness. It is incredibly difficult to put first things first when I have a mind that wants to tell me, "You don't really have a problem anyway. Go eat like everyone else." HMMMM. Self sabotaging behavior.
LExxiss: credit for the split. Something I wouldn't have though about doing two years ago.

Hello to all newbies!

09-08-2011, 02:36 PM
Hi friends/beckies/coaches - yesterday was a healthy day..I am always grateful for that along with the willingness to keep trying.

Dr. Beck said to write down a list of things that are creditworthy to health - so you can learn and reinforce giving yourself credit. (I have that written on my ‘giving credit response card‘.)

I accomplished some of my goals:

leave of bite of food - yes
no seconds - yes
eat seated only - mostly
fork down between bites - some of the time (but, getting mindful of it)
slow mindful eating - some of the time
TASTE the food - working on this
meditation - yes
lots of water - yes
exercise -no
watch sodium - 1550 mg
plan/measure/log/put food in tracker - yes
counter those sabotoging thoughts - so, so
read my cards and Beck book - yes
enjoy each bite - some of the some
feel fullness - working on this
Weighed - yes

So many techniques to slow down and taste the food. Seems my whole life I think about food all day and when it comes time to eat it…. I eat so fast that I don’t enjoy it.

I am finding that the last few days, at the end of the day, when I am putting all the food in the food tracker it's coming out too low. Imagine that! So I've been having extra large evening snack. I am trying to be so careful with the sodium, It's not working right - it's been a while since I've had too little food. I think I'll bump up more low sodium foods.

I think what has been helping me of late is my willingness to do daily meditation. It has helped in the past... but, I was too stressed to do. I know it doesn't make sense. I couldn't quiet my mind. Somehow I can lately.

I’ve got to take my mom to the doctor in just a bit. Thanks to everyone for your support, comments, ideas and more.

09-08-2011, 03:06 PM
Hi Coaches

I decided to take a breather today from my work schedule.
I wasn't sure I would. I need it though as I can see that I am getting pulled off of my food plan and my other weight-loss challenges. The reason, as usual, are the pressing show deadlines. My reaction, to take some time out mid-stream, is not the norm. I have noticed that I cannot get myself to settle down and do the next exercise in my 4 Day Win book: time out for 10 minutes. I didn't even do the basic prep work for it that keeps me focused on it. I have abandoned my reading rewards as well. I am just drifting and as a result my weight is fluctuating and I am eating more, again. Today +2.4 = 280.9 (*credit for weighing in).
I'm puffy again.

This week in the ceramic studio I have made 14 new ceramic pieces (*credit) including 5 cups/mugs. I never make cups or mugs. I usually do non-functional work. I like what my cups look like. I have my ideas mostly worked out for the rest of my pieces. I'd like 30 new ceramic items for my fall shows. 1/2 way there. This is good.

The ceramic process is so slow from start to finish compared to the toher mediums I work in (printmmaing, drawing and painting). My clay won't be dry enough (called "bone dry") to bisque fire until next week the way it's going. The ceramic studio is so humid. Oh well. They have to be bisqued before they can be glazed so that's more time waiting for the piece to be done. As long as the work is completed by mid October and the studio tour I will be okay. And I suppose if they aren't done, I still have older work to show so even then it's not an emergency.

I do need the stress of a deadline to get me going and to get me on edge somewhat. It's the pressure that makes me focused and working. I am a bit better managing it, and certainly I haven't binged or just given in to the food this time, or the last couple of times, but I still haven't worked out how to stay on plan 100% or close to that when I am in full creative work mode. My focus just goes off of the food and the foodplan and onto the creative work and the time pressure of getting stuff finished.
Maybe this will be the time I balance the two important areas of my life better than ever before?
Things are getting better with the food all in all. I can see that.(*credit)

Anyway, I'm reminding myself that I am in this for the long haul. I want a real change that I can sustain for the next 40+ years. I can take the time to figure this out, even if my progress appears to be at a snail's pace.

09-08-2011, 09:11 PM
Another late day in posting. I got up around 12:30 p.m., "visited" with Paul before he was out the door for his afternoon work, reconnected with him around dinner time and then he was out the door again tonight. He has been incredibly busy but I always insist he makes time for a hot meal. In fact, I am adamant about it.

:welcome: frankie77 - Glad to have another newbie!!:hug:

va1erie - Have you tried any of the ground turkey that it out on the market? I really like the Jennie-O brand. I am a "recovering" beef-aholic. I still eat sirloin steak about 2x a month but I am made up my mind that I needed to stop eating so much beef. I used to eat it 2-3x a week in the distant past. Anyway, I have found that the ground turkey can really be "flexible" in varying its taste just by how you season it. I have substituted it in marinara sauce when doing Italian, as a very delicious alternative to 'sausage" tasting meats and a much tastier alternative to a burger than soy. :fr: about the car accident. I am so glad you weren't in the car at the time. I would have hate to think you were flying along with the SUV!

michi702 I have blood sugar issues. In fact, they used to be too high and now that they are "normal", I have to be careful they don't get too low. I keep glucose tablets in my purse with me all the time. I get noticeably shaky and light headed as well. It takes about 10 hours without food for that to happen, usually in the a.m. and almost every Sunday during Mass (since we are "expected" to fast before receiving communion). I am bobbing sometimes. I would try it towards the end of the day. That way you can always lie down in bed if you feel light-headed.

Lovely – I think of all the "experiments" Dr. Beck suggests, the hunger one seems to be the most eye opening. The other one is sitting down and eating mindfully. I have fun with this and sometimes I see how long I can go without eating period (see above about BS issues). So far, it has been 15 hours and even then I wasn't all that hungry. There are some monks in Italy that only allow themselves 10 minutes once a day to eat. According to their doctors, they have no traces of disease whatsoever right up to really old age. Sure, makes a person wonder about the aberrant role food (and especially excess) has in our lives.

****Here is my question to the group though?? Dr. Beck's philosophy seems to fly in the face of some diets that expect you to eat every 2-3 hours so you end up "grazing" 6x a day. These diet experts cite trying to keep blood sugar even as their rationale for eating so frequently. I have tried that since that is what BLC recommends but I just don't like all that eating. After following OA's recommendation of "3 meals with life in between", switching over to all those mini-meals doesn't make any sense to me---once again---if you aren't hungry, why eat??? To me, not eating when you aren't hungry is supporting Dr. Beck's philosophy. What is your opinion, everyone, on this "twist of tales" among the "advice" out there???****

Tazzy - :woohoo: for loose clothes.

gardenerjoy – There is absolutely nothing wrong with having a temper tantrum. Just have it in a safe place where you can really let it rip. I used to close all of my windows and just scream and scream. When I can't do that I get on the treadmill and "b**ch" to the front of the monitor. It is an inanimate object and its feelings won't get hurt.

eusebius - I don't miss my school days as much as my son's. I miss him being so little.

Beverlyjoy – (see above about shouting):carrot:

Lexxiss - Great way to handle an unplanned meal. In the near future, the next time I am in a restaurant where I can't control the portions I am going to ask for the take-out container first thing instead of the last. I am a little nervous about doing that at one Greek restaurant because the owner is fidgety and he constantly asks you how you like the food. I am fearful he will think I don't like it (just the total opposite) but I will just say that it is so good I want to save some of it for another meal at home.

maryann - :congrat: on the nearness of your end goal. Keep workin' it, girl.:carrot:

BBE well, last night I had all the elements of your sandwich but I didn't know how to "assemble" it. Could you share how it's done?

SuperChick - I'm sorry you are in that fuzzy area called " icky feelings". Hope your holiday kicks them to the curb and down the gutter they go.:hug:

missyj - Sometimes, we have to "work out" before we ever get to "work out" :congrat: on exercising the "persistence muscle" on that one!

Stats for Day 30 (9/7) BLC Buddy Challenge:

**2158 cal 20 g fiber 4559 mg sodium (pizza!)
**worked on the two bedrooms for 12 hours throughout the day(8:30 a.m.-8:30 p.m.) only taking 15-20 minutes breaks here and there.
*banana, red grapes, NS cranberry juice, carrots, celery and onions in soup

NOTE: around midnight had a late night nosh(I was "starved" physically!): banana, raisins, peanut butter on whole wheat toast, chocolate covered almonds and 1 oatmeal raisin cookie. My math skills tell me that was nearly the equivalent of the next day's entire calories. Stepped on scales this a.m. and gained 2 lbs. (whew) I was expecting worse.

*** Yup, I logged that nosh on today's food log so I worked around the fact that I had eaten most of today's calories by 2 a.m. Good thing that I was still sorting through a lot of papers (that is so time consuming), then dusting and vacuuming and time flew by so quickly that I didn't even miss eating. I backed into that hunger experiment, eh? HOWEVER, so I didn't think I was "playing games with myself"---I ate right along with DH even though (here's the kicker) I was mildly hungry(see how difficult it is to pin down hunger sometimes?): grilled chicken breast, brown rice, spinach and whole green beans for dinner. Yes, it will make my calories go over but I felt it was important to re-establish a normal meal time.

Sidenote: As I was going through a mountain of papers yesterday, I came across some information my DH had gotten when he went to a Men's Health Expo in June. There were charts of the weight ranges, heights etc. and I just noticed that I am at 40% BMI (extremely obese--I used to be close to 44%) BUT I also noticed that 241-249 lbs is 39% for my height and that is the top of "just obese". I told my DH last night that wouldn't it be neat if I could hit those numbers by the end of this "Buddy Challenge"?

P.S. This photo of me is when I lost 25 lbs. When I lose 50 lbs (I am at 43 right now) I will take another photo of me. And so on and so on.

09-08-2011, 10:55 PM
Thanks everyone for the warm welcome!!! I have ordered the book and can't wait for it to come. I know I have to learn how to change my eating habits!!!
Looking forward to sharing with you all!

09-08-2011, 11:34 PM
Hello everyone.........Day 3 OP here. Wish I could report that it is getting easier, but it seems I struggle with staying on either the food or exercise plan daily. (And on particularly bad days I struggle with both! :dizzy: ). This go-around it seems to be the exercise plan that is causing me more struggles.

I am contemplating going to the gym in the morning and changing my work hours to start later. I am blessed to have a job where I can set my own hours within reason, so that is not the stumbling block. It is the fact that I am the walking definition of NOT a morning person that is giving me pause. Seriously, the folks I work with do not come chat with me until after 9am if at all possible! :o I am going to have to try and find time to think on this over the weekend.

I was thinking about pam(atga)'s question about the number of meals to eat. It's funny - when I am not OP I only eat three meals, but when I focus on being OP I add in a morning and afternoon healthy snack (usually veggies with cheese or hummous). But just earlier this week I realized I was eating the morning snack even thought I was not very hungry. So today - no snacks with a slightly bigger lunch. So I guess I am going to try to monitor my hunger and let that be my guide on how often to eat. I too am curious what others think/do.

Michi702 - I have not been able to complete one Beck day each and every day. I have stopped several times to spend more time on a task I felt I had not yet fully investigated. I have also found it helpful to set aside a day here and there to review all/most of the past days instead of moving forward to the next day. I am glad to hear some of the "veterans" express that this is ok.

Hope tomorrow is good for all............

09-09-2011, 12:22 AM
Hi Everyone,

Later check in again but it seems to work best in my schedule lately. Had a good day overall. I ended up getting my exercise in before dinner inadvertently. My DH needed more coffee creamer and we didn't want to stop on our way home from work. I told him I'd go out later, jokingly saying I would ride my bike to the store, we got to our neighborhood and the main streets were coated in fresh oil as they are putting down the final lift of asphalt (another bonus of living in a new community and waiting for everything to be done). Well I drove home very slowly and taking my bike out to the store and staying on the sidewalks was the only option. So I got a 35 minute bike ride with a backpack in 27C heat done before we even had dinner. :bike2: It was a hot, sweaty ride uphill coming home but I really felt good after doing it.

Also got some spontaneous exercise today helping a coworker move some boxes around and loaded some in vehicles. One of my other coworkers told me to take it easy but I remarked that any opportunity to get some spontaneous exercise was great for me! She agreed that it is a good concept.

Stayed OP with food today, even left a bite at every meal. Under my calories by about 100 but am going to not worry about it. After my dessert tonight, a freshly sliced peach with cool whip and some chocolate chips I thought I needed more but told myself "no choice" that was all there was going to be for the rest of the day. Watched some TV and forgot about the urge. Credit to me.

Now to borrow some of Beverlyjoy'sstats tracking :)

leave of bite of food - yes
no seconds - yes
eat seated only - yes
slow mindful eating - most of the time
lots of water - yes
exercise -yes
plan/measure/log/put food in tracker - yes
read my cards and Beck book - yes
Weighed - yes

pamatga In response to your question for the group on the number of meals a day I tend to eat 3 meals and have 2 snacks. I think it's because I don't feel comfortable eating a large amount of food at once and tend to have smaller snacks (piece of fruit or veggies usually with a protein). I seem to eat most of my food in the morning having breakfast, a snack and lunch all finished usually by 12 noon. Then a 3pm snack before the drive home and dinner between 5 and 6pm. I can generally get through the evening without a snack and the TV I usually watch is upstairs so away from the kitchen, which I'm sure helps as well.

onebyone Credit for the ceramic pieces you have done so far. Credit for trying to find a balance between your artwork and your weight loss goals.

missyj Do you think you could find an exercise routine you could do on your own in the morning before you are ready to talk to others? Credit for realizing you need to revise your schedule to fit things in.

va1eri Good luck on getting your car situation settled.

BBE Credit for being aware that not "seeing" food makes it easier to avoid. Could your DW use a container that you cannot see into so it's not so visible?

Lexxiss Thanks for the zucchini recipe. Can't wait to try it out.

Hello to everyone else in the group. :cb:

09-09-2011, 06:29 AM
Diet Coaches/Buddies - Stayed on plan with my eating - CREDIT moi. We had strong rain all day. Fortunately we weren't the part of the Northeast that was evacuated due to flooding, but I got reminded that my basement needs a little wet vacuuming once or twice during serious rain. Nothing gets wet because everything is on pallets.

I eat three meals and three snacks each day. It works for me to know that I'm never so far from a planned meal or snack to justify a need to eat. I've worked at choosing snacks that I really like. My morning snack is roasted soy nuts - a nice protein hit. My afternoon snack comes with a cup of tea and becomes a welcome break from whatever. My evening snack is always fruit and could be called a late dessert. I seldom miss any of them. I have no reason to believe my plan is better than any other; it works for me.

onebyone - Thanks for the reminder, "I am in this for the long haul." Kudos for those 14 ceramic pieces - maybe you'll find a new business niche. I absolutely love the hand thrown coffee mug my kids gave me a few years ago. When it breaks, I know where to find the artist to get a similar one.

Erika (eusebius) - Ouch for the reality of getting caught up in caring for everyone else. Kudos for seeing what's going on so you can make choices.

Beverlyjoy – LOL at the thought of spending the whole day thinking about food then woofing it down so fast when it's consumed.

maryann - Wish there was a way for shoulds to be banned from the human mind. When I'm wrapped around the axle over something, it's frequently a should from long ago with little relevance to my current life.

Pam (pamatga) – Kudos for setting a new short term goal that can be met. [Toast the end slices of 100% whole wheat sandwich bread (can substitute sandwich 'thins'). Spread a thin layer of freshly ground peanut butter. Cut each slice in half. Put three toasted pecan halves on each half. Quarter the banana and place the quarter on each half. Voila! Enjoy the challenge that the banana doesn't want to stay on top of the pecans.]

missyj - Kudos for working seriously on making exercise a part of your day.

Tazzy - Kudos for a spontaneous bike ride - hope the smell of fresh asphalt didn't ruin the joy. [Using an opaque jar might be just the change I need.]

Val (va1erie) - Ouch for your life getting redefined by someone else ramming your car. Kudos, again, for keeping your sanity while doing it.

frankie77 - Kudos for ordering the book to move forward. Which one did you order?

Readers - chapter 4
Stage 1 The Success Skills Plan

Success Skill 5 Get Moving

It helps maintain your metabolism. Each pound of muscle in your body burns about 35 calories a day as it breaks down and builds up proteins. However, roughly 90 percent of adults are so sedentary that they lose about 5 pounds of muscle mass each decade. Each 5 pound of lost muscle mass slows total calorie burning (called basal metabolic rate) by about 5 percent. This metabolic slowdown alone can be responsible for a 15-pound weight gain for each decade of life. Dieting without exercise can further slow metabolism. Up to 25 percent of your weight loss may come from muscle instead of fat. You don't want that to happen. Exercise helps reverse this trend, maintaining your muscle mass and, consequently, your metabolism as you lose weight.

Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), pg 69.

09-09-2011, 09:24 AM
Morning Coaches/Buddies!

Similar day to yesterday. It went well until the evening. I woke up this morning very frustrated, and actually prayed for help. I immediately got an answer in my head:
That is the 1 behaviour that is going to make the biggest difference for me. I have resisted it like crazy, but I just can't any more. My biggest mode of escape is surfing the internet and eating. I know this will not be easy, but if it were I wouldn't be learning so much from this experience.

OA suggests we make an action plan for ourselves and I have done that. It consists of actions we repeat every day to create a life in recovery. Mine includes eating at the table, not the computer; posting here every day and reading a little from the Beck book each day; reading my response cards; OA program work; meditation; and exercise. I think I need to post my success with my plan here each day for accountability.

I need to squarely face the issues that are causing the escapist behaviour and know I have help with them.

Thanks so much, all of you, for listening to me as I go through this process. It really means a lot to me to know you are here.

BillBE - great idea to get that trail mix out of view. Thanks for sharing your eating plan with us ... it clearly works for you and is the result of experience.
Val - great job on continuing to deal with your stressful situation with aplomb. You're right - I need to read my ARC before I eat, in general.
maryann - wow, I can relate to the perfection trap. Good job finding balance in your individual situation.
Beverlyjoy - you are doing so well! Great to hear that meditation is helping you.
onebyone - you know, I think the slow process of firing ceramics is a lot like the slow process of us figuring out our relationship to our bodies and food, and achieving balance in our lives. So many stages in the process and so much need for patience. (((Hugs)))
pamatga - in answer to your question to the group - I am really inclined to believe that we need to eat when we're hungry. I think for some people that might be 6 times a day, but it really isn't for me. If you don't feel good eating 6x/day I say don't do it! If your calorie level is working for you then I don't see a problem in eating 3 meals/1 snack or whatever feels right for you & your body. My $0.02 ;) Great to see your photo BTW!
missyj - congrats on 3 days OP despite the struggles! It really does seem to take a while to find our stride. I know you will find yours.
Tazzy - wow, great exercise day for you! Big credit for "no choice" at the end of the day. I need to do that too.

Busy day ahead ... putting up posters for the meditation group, starting lessons with a new student, dinner with my mom who has gone out of her way to make me a healthy vegan meal (gotta love her). It will be challenging to work my action plan into a real day but it's possible. Here we go!

09-09-2011, 09:56 AM
Hi Coaches!

Like Erika(eusebius), my day went well until 4pm. I dove off the board into unplanned eating and had the semblance of sanity to stop. I identified tired so went to bed. At 6 pm. Period. No "dinner" no more unplanned eating. I slept 10 hours and still feel tired. I must take caution today and stick to planned meals, going to bed early, if need be. Part of what may have lead up to this:
1. I didn't add my protein powder to my morning smoothie. Why? I dunno.
2. I was working in the yard and didn't take time to "prepare" my usual lunch so when I threw it together it was lacking a lot of the raw veggies I am used to. My lunch was "scant" at best.
I'll take time today for my two most important meals because I believe they set me up for success in the evening. *credit* for willingness to keep trying and to learn from my mistakes.

Erika(eusebius), great that you have come up with a plan to address your evening issues.

BillBlueEyes, yay for another day staying OP.

Tazzy, I love heading out on my bike to accomplish an errand! *credit*

missyj, *credit* for day 3 OP and for rethinking your exercise schedule. I'm one that if it doesn't happen in the morning it seems to not happen.

frankie77, yay for ordering the book and checking in here even before you've begun reading!

Pam(atga), right now I am following advice of an Ayurvedic practitioner. Of course, this advice does not account for a person with Diabetes. He advocates 3 meals, emphasis on lunch with nothing inbetween. He suggests a step by step plan for weaning off the inbetween snacks and says that blood sugar ups and downs will stabilize. I was not having a morning snack prior, so I've cut out my afternoon snack and my evening snack. I understand that we're all different, and try switching things around from time to time to see if something new will work for me. About two months ago I quit any caffeine after my two cups of coffee in the morning for adrenal support. It seems to be helping so I continue. I have kept off the last 10 pounds pretty effortless. That's a good sign for me. I agree with you, why eat if you're not hungry. I have identified that I was not hungry at the time I ate those traditional snacks and I don't miss them now.

onebyone, *credit* for taking some time off from the work schedule, especially since you identified it was pulling you off your food plan.

Beverlyjoy, yay for another healthy day! I think it's a fantastic insight that your meditation helps. I understand the feeling of unwillingness sometimes, too.

maryann, I relate to the perfectionism. I, too, get the most from the Beck program when I respond to others...yet at times just need to take care of a deadline, too. *credit* for coming here and posting anyway.

va1erie, major kudos for eating slowly and mindfully AND contacting your diet buddy after your accident.

09-09-2011, 10:26 AM
Report: didn't read my cards, weighed (no change), ate slowly and mindfully and left a bite right up to the end of the day when I had a couple glasses of wine which turned into graham crackers with peanut butter. :( This is my major issue -- wine-induced snackfests. Got no exercise, but I should get lots today. If it would stop raining, I'd get more as I've got several local errands I could run on foot if it weren't raining. I should buy a hooded rain poncho. It's not raining that hard, but I don't like dealing with an umbrella when I'm walking several miles.

maryann - I like to respond to everyone, too, but I think we should give each other and ourselves permission to NOT make checking in every day a huge burden! It's great when we have time to give a callout to everyone, but checking in shouldn't =require= so much time that it provides an excuse not to show up here every day. :) The important part is checking in with a daily report.

beverlyjoy - I have a really hard time with SLOWLY. I can eat very mindfully and still end up eating too fast. Setting down my fork doesn't seem to help very much (and besides I hate setting down my fork between bites for some reason, especially when I'm alone.)

onebyone - is reading enough of a reward for you?

pamatga - I buy almost all my meat from a local farmer at my farmers' market so can't comment on the Jennie-O, but I totally agree that ground turkey is really flexible! I've also used half ground turkey or chicken, half Boca crumbles and a lot of folks won't notice the chili or spaghetti sauce or whatever isn't made with ground beef.

Re: Beck's philosophy about tolerating hunger vs. never letting yourself get hungry: I agree, a lot of what she recommends seems to be the exact opposite of many diet experts recommend. But I totally buy into the idea that if we learn to tolerate hunger, we never have to freak out because we got delayed and don't have a snack in our purse. We never have the excuse, "I had to eat the cookie because I forgot my snack and that was the only thing available; I didn't want to let myself get too hungry." It just makes sense to me. Most of us aren't ALWAYS going to remember to keep some low-cal snack on us at all times and ALWAYS be able to eat exactly what we planned to eat exactly when we planned to eat it. Eventually we're going to have to deal with hunger. We might as well recognize it for what it is: uncomfortable but for most of us not a reason to eat off plan.

frankie You can actually do one thing before the book gets here to prepare: You can get your supplies together. You'll need some index cards, some business-size cards, a notebook you can carry with you (I got a steno pad that had an attached rubber band so I could fit it into a purse and not have it flopping open), some post-it notes, and a scale (she recommends a digital one that weighs to the half pound, but if you have any good accurate scale I think you're fine) to start out with. If you're using the green book, within a few days you'll also need some graph paper and two boxes (one recipe-file sized, the other big enough to hold your 'distractions' -- mine is a trunk, as many of my best distractions are bulky craft items.) And if you're going to follow her eating plan you'll also need measuring spoons and cups (she wants you to have several so you always have some clean) and a digital food scale. She also recommends using smaller-than-typical bowls and plates -- 1 cup bowls, 1/2-cup bowls, and luncheon-sized plates -- but those are optional. I really do actually find my smaller plates and bowls very helpful, though.

missyj - Missy, I find it so interesting that when you're not OP, you eat only three meals! I'm the exact opposite! I think one of my biggest issues has always been my tendency to graze during the late afternoon instead of waiting for dinner!

Tazzy - that dessert sounds fantastic! That makes me want to go get some peaches!

BBE - Good for you for really putting thought into making sure you enjoy the snacks. I've been working on that with my breakfasts and lunches. I tend to tolerate eating the same thing often for breakfast and lunch, so I've been working on finding low-cal options that I find just as tempting as a higher-cal choice. It's been pretty easy for breakfast. For lunch I have a hard time finding something I'd choose instead of a burger! :)

Erika - big credit for recognizing eating at the computer is an issue for you and being willing to make the necessary change! Re: reading your ARC before eating -- wish I could remember to do that after I've had a glass of wine! :) I should rubber band my cards to the wine bottle.

Lexxiss - CREDIT for STOPPING the unplanned eating instead of continuing it!


09-09-2011, 10:36 AM
Morning everyone! :goodvibes

Yesterday was kind of a "meh" day for me, so I need to be accountable to that.

Still. I wanted to give myself mucho credit for sticking to certain things. I didn't go over my Points (I'm a WW member). For the first time in a looooong time I was considering not doing my daily exercise. I was trying to justify not doing it, but truthfully the reason was that I was feeling like not doing it. I told myself to do the minimum (10 minutes). I walked for 10 minutes, and still didn't feel like doing I walked for 5 more minutes before allowing myself to get off the treadmill. I do want to give myself credit not only for doing the minimum yesterday when I really didn't want to do anything, but also for doing 5 minutes over the minimum!

Day 13 (Overcome Cravings) was pretty good. The techniques all make sense to me. I didn't have any specific cravings or urges yesterday, so I'm just going to have to keep mindful of if/when I do have any cravings so I can fill in the chart and follow the Anti-Cravings techniques.

Today is Day 14 (Plan for Tomorrow), and I think I'm going to need to have a "pause and plan" for a couple of days or so around this topic. My automatic aversion towards planning the details of my food is nearly as strong as Day 5 (Eating at my dining room table and paying attention)... if not stronger!

I need to tell myself that this is happening whether or not I like it.

The good news is that I already do semi-plan my breakfasts & dinners for the week. Planning breakfast will be easy. Planning dinner won't be too difficult. It's lunches and/or any snacks that my mind goes blank about. In truth, this has been a problem for a while. Might as well bite the bullet now while it's the next step in the book.

****Here is my question to the group though?? Dr. Beck's philosophy seems to fly in the face of some diets that expect you to eat every 2-3 hours so you end up "grazing" 6x a day. These diet experts cite trying to keep blood sugar even as their rationale for eating so frequently. I have tried that since that is what BLC recommends but I just don't like all that eating. After following OA's recommendation of "3 meals with life in between", switching over to all those mini-meals doesn't make any sense to me---once again---if you aren't hungry, why eat??? To me, not eating when you aren't hungry is supporting Dr. Beck's philosophy. What is your opinion, everyone, on this "twist of tales" among the "advice" out there???****

Thought-provoking question! For me this falls under my "up to the individual" category.

I can fully understand the philosophy behind it. Eating very light meals every couple hours can help keep hunger feelings level and prevent people from gorging on a big meal. They won't "panic" and eat too much at a meal, because they're aware that their next meal isn't that far off.

I have never attempted to eat every couple hours on purpose. However, for me, even imagining eating that often makes me feel as though I'd be thinking about food too much, or that food would be too much a part of my day.

I guess it's like those who advise "Don't eat after 7pm". For them, their problem is snacking at night. That's not a problem for me, so I would never subscribe to that philosophy.

Different strokes for different folks!

Check List (9/8):
*Read A&RCs: :yes:
*Ate in dining room: :no:
*Credits/Stickers: Yup! :D
*Exercise/Movement: Yes! And credit for getting in more than the minimum when I really didn't want to do anything.
*Planned how to tolerate cravings: Yes!
*Tolerated a craving:... haven't had to deal with this, yet. But, I've got it planned.

09-09-2011, 12:31 PM
OP yesterday and mailed my packet at 4:20. Yeh! I don't feel terrifc this morning. I feel a little compulsive, like I am holding some secret anxiety somewhere - could be school, could be grad program. Execercise time has suffered this week because of everything else. My plan is to catch up this weekend since I will be staying home. :) I have lost all but a pound of camping weight.

Eusebius: Congrats on facing a huge obstacle. You are showing lots of courage.
Beverleyjoy: meditation has been huge for me. This month I am focusing on forgiveness. If I can truly forgive myself and others than I know my anxiety will lessen.
Tazzy: credit for spontaneous exercise.
PAmatga: I eat five times a day. Each minimeal has a protein. The snacks have no more than 200 calories.
Michi and Missy: I think it is helpful to read some everyday but I don't think you necessarily finish a skill a day.
BBE: You and I are similar in that we eat the same foods over and over again. It is comforting because I know I will like it and I know the calorie count.
Lexxiss: credit for mindfulness . Isn't it funny how sometimes we do sill things like not adding a protein powder?
valerie: I don't mind walking either. I am grateful I am not the kind of gal who worries if her make up is on right or her hair is done. I would never exercise if that was the case.

09-09-2011, 01:40 PM
Hi all! Thanks for reassuring me about slowing down and having a week to re-inventory all the Beck skills I have thus far. It's been touch and go the past 2 days for me because it can get overwhelming to put SO much thought into every bite - what's my hunger rating? what time did I start eating? how long should I be stretching this meal/snack? :dizzy: I do understand the benefit of thinking about food because mindless eating has been a big factor into my weight gain but sometimes it's a bit exhausting!

Yesterday I was a bit blue because I had been 'stuck' at 245.4 for almost a whole week straight - not even a .1 loss OR gain! I thought my scale was broken until this morning I stepped on and came in at 243.6 :cheer: I had set my 5 lb goal as Beck suggests a few days ago when I was at 245, so just 3 pounds to go! Even better, once I hit 242 I'll be where I was when I 'left off' this Spring with my diet change :carrot:

va1erie - I have been tested multiple times over the years, and I haven't even been diagnosed as pre-diabetic. Usually I'm fine even if I miss a meal, but once in a while it really messes with me. It could have been the combo of working and being hungry but I can't buy into the mentality that every time I skip a meal it'll be that bad.

Today I'm going with my boyfriend to Trader Joe's to stock up a bit. We'll likely go out to eat so I'm researching options now :) It should be a good time!

09-09-2011, 03:16 PM
(Is every one able to see my posts? I seem to be having some issues with the Forum...)

The shift of focus for this academic year -- on job market and dissertation -- is difficult for me to accept. For me, it was so much easier, and more pleasant, to spend most of my time on my Beck skills, food plans, exercise than tackle this daunting writing project with such focus and attention. Writing is painful. It's funny, and worrisome, to think that maybe I only got healthy to procrastinate on the full immersion it will take to get this done.

But that's the negative perspective. Yes, it's always going to be easier to work out and write here, rather than attending to my writing. (Which is what I'm doing right now, btw.) Still, over and over I make the choice to exercise and eat right, and I shouldn't undermine that power.

Now that my weight loss and eating are very much on track (slow and steady), I have no excuse to NOT focus on the dissertation and job market. So I feel this reckless impulse inside me to sabotage the eating and exercise. When, really, I just need to accept it and move forward. Why is this so hard? I think I have this impulse to make things dramatic and exciting, therefore the steady pace of exercise and weight loss, and the steady pace of writing, bores me.

But I will NOT sabotage my health, my balance, my profession. I will continue to focus and work hard. I will accept my blessings, acknowledge my successes, and move forward, forward, forward.

Thanks for listening, friends.

09-09-2011, 05:10 PM
First of all, thanks everyone for your valuable input on the question I asked. I have C/P them so I can reflect on them from time to time. I think what resonated with me the most was the fact that Dr. Beck does seem to swim upstream like a salmon(and we all know how good salmon is for us) but try telling the salmon he/she is going the wrong way? They are going the way that works for them! That is until a big black bear nails them. (sigh) Such is life. Eat or be eaten.

I too am more of a late night person. I like how quiet it is. It is very conducive to meditative time for me. Of course, that also changes when meal times are as well. Lately, I have been more intuitive about how I approach eating. My rules are 1) if it is eaten, it is recorded. 2) ideally, it has to be food that will provide sustenance for my physical body and not empty calories 3) stay within my recommended calorie range -1400-1800 (which is the hardest of the 3)

BBE I have added your "recipe" to my growing recipe collection. TY!!

BBE: I quoted you yesterday from something you said earlier this week. I told DH (regarding our upcoming spiritual fasting)that "Bill commented that I don't do well with dietary rules." I said it very matter of fact. My sweet and dear Paul :hug: said, "Well, just eat less than." End of conversation.

However, I have decided that instead of a mid-morning and afternoon snack of PERISHABLE FOOD, I am going to take 5-10 minutes of that time period and I am going to sit so I can view my "beloved" woods, read either a prayer or short meditation and then "reflect". EVERLASTING FOOD FOR THE SOUL!! Those are my "dietary rules".

Well, folks, I need to go and cut up a lot of fresh fruit for my first potluck since beginning the Beck Way so I will save any comments for tomorrow "after the fact". Paul doesn't like hot dishes, etc so when we had our grilled chicken breasts last night I bagged up two smaller ones and I told him he can take that with. I also warned him that if he ate it as a late night snack, he was on his own. ;)

I bought a fresh pineapple that I haven't a clue how to carve. I just hope it doesn't involve super sharp knives or corers. I took a chunk out of my thumb about a month ago when coring a hard apple. So, wish me luck.

Stats for Day 31(9/8) BLC Buddy Challenge:
**2307 calories 27 fiber 2924 mg sodium
***banana, raisins, cooked spinach, cooked whole green beans
**midnight nosh again but CREDIT counting it on today's calories like I did the one from the night before. My cardinal rule is if it is eaten between 12:01 a.m. and 11:59 p.m., it gets counted on that day. It reminds me that every bite counts.
**finishing up with fall housecleaning. Everything sparkles!!
**3 BMs later (thanks to red grapes and raisins) lost the 2 lbs from the other day. Well, GIGO!!

09-09-2011, 05:28 PM

We here in my part of the northern hemisphere are enjoying a fabulous day climate-wise. Not too cold, not too hot, sun-shiny beautiful.

I went to the ceramic studio this morning and completed my to do list for the week: 5 plates to accompany the first one made yesterday; the six small plates to, perhaps, go with the six mugs/cups made yesterday. I did try to do a small bird-shaped jar/box but couldn't get it going. I'm done like dinner with the ceramic. Time to re-charge. My next three projects are wall sculptures, little scenes with mixed media worked into them. They are all about windows with birds peeking in from the outside. A ceramic making challenge. I'm up for it. So far, so good. *credit for showing up and doing the work this week*

Yesterday I also just jumped back into my 4 Day Win book exercises and picked up where I left off (*credit): day 1 of 4: take time out to relax for 10 minutes/learn to relax on cue basically. I did it last night and took the time afterwards to read from my Buzz Aldrin bio and another bio I got out of the library called Hetty ( I am VERY interested in the robber barons and the great tycoons. Hetty is new to me. I also read further into the 4 Day Win book itself. She takes over 20 chapters before she says "now you are ready to follow a foodplan" It's all about the prep work--and we know that is so very true. I just completed Day 2 of 4 right now so (*credit) and once I press send here I am settling into reading my books for pleasure. *credit for making sure I get my small rewards instead of skipping them or witholding them from myself.

*credit for weighing in-2.6 = 278.2 I am safely out of the 280s, always returning now to 276-278. This is good. My goal for Oct 8th which i chose yesterday was to see my BMI go to 45. According to the wii fit it is 46.something. If I can get it 45 I will be around 270 I think. At 40bmi the wii fit will actually chart it on the screen. Right now, it's too high and it won't show me. So I guess that's the first goal for the wii fit itself: to lsoe enough to see the graph on the tv set!


BillBlueEyes I don't throw on the wheel I handbuild. So mugs/cups take handbuilder much longer tha throwers, well much longer than skilled throwers. handbuilt cups are also much wonkier--I am taking great pride inthe fact that none of my cups and saucers "look right". I've decided to make all of our dinnerware btw. DH is thrilled as it is microwave safe, a step above the set we are using now--my grandmothers ware from my childhood.
I'm ready to move of from it but I will use it as my models/forms for the new stuff.

MaryContrary Writing is painful I agree. I have been contemplating writing again but it feels so very lonely to me. Always has. My sister just published her first collection of short stories. It's on Amazon for the kindle. I cannot tell you how long that took; 10 years? Her novel is on the heels of it as is her first novel which pre-dates everything. Writing is hard but if you are a writer, you just have to write. Nothing else satisfies.

Michi702 Good job onthe weightloss and the willingness to slow down and take in the Beck information. The first two weeks are critical to you long term success. It also shows that youa re starting to listen to your inner voice--making yourself your own authority. this is definitely a trait well worth honing. CREDIT.

Lovely Planning for tomorrow is really important and a real help if you can get yourself to do it. Over time I have heard some Becksters mention that if they are not sure what they want exactly, they maybe plan out a few alternatives, knowing that if they choose something from that pre-planned list, it will be okay. Maybe it would be helpful to do this for you? Get a few idea written down and give yourself permission to choose from them for your snacks/lunch?

va1erie I think a hooded poncho is great solution to walking in the rain! Maybe some snazzy rainboots would make it even more fun?
And you wondered if reading was enough of a reward for me and it really is. There are so many things out there I want to read about. It's a real priviledge to just get into someone else's head for a while and out of mine!

Lexxiss CREDIT for listening to yourself and just going to bed when tired. Imagine. There are so many tmes I've gone past tired and not gone to bed so I empathize. Good job identifying what happened to create those circumstances. CREDITx2.

eusebius I hope your action plan saw action today! Plans are really the key. Sorry about the offplan eating the other evening. You got a real message not to eat at the computer--this is a great strong sign that your body and mind do know what they need and the answers are all there for you, if you (or if I for that matter), just listen... and ask for help when we need it. Thanks for the reminder.

Off to read. Poor Buzz Aldrin. He's so DEPRESSED after coming back from the moon and the whirlwind world tours. Imagine: 39, achieved what he did and he is left with the question we all face "Now what?" Great book. I may have to write him a fan letter though! yikes!

09-09-2011, 10:07 PM
/va1erieThanks for the hints and heads up !!! Can't wait for my book to arrive!!!

09-09-2011, 10:58 PM
Hi friends/coaches//becksters - yesterday and today were healthy... I am always grateful for that.

Both days involved taking my mom to a couple of doctor appointments and one for myself. Every doctor's office we went into had a bowl of candy. I didn't eat the candy... Credit! What's the deal with that... one place had 'sugar free' candy. LOL

I took that time in the waiting room to work on my journalling of daily beck tasks & thoughts,reading the beck book, and working on & reading my response cards. It was a good chunk of time to do it twice. I always learn or reinforce something I once knew well from a time in the past.

I've done my meditations everyday this week. I am grateful for the willingness to set aside some time to do so.

I am still facing the issue of not planning enough to eat and then eating at bedtime to make it up. I'll keep trying to work it out.

I appreciate everyone's thoughts and ideas and support. Thank you. I am so ready to go to sleep.

Tomorrow.. friends.

09-10-2011, 12:01 AM
Greetings All! Today seemed to line up exactly with the Beck Book. I have been reading in the evening and putting the Day's lesson into play the next morning. But I had a late charity dinner with friends at a bar tonight, so I read my lesson for tomorrow before I left. Today and tomorrow have been the lessons on purposely putting too much food on the plate and leaving some, as well as learning to recognize when full. The cosmos must have aligned because I got to the event, and the charity got more money if we ordered a pizza special! Seriously! No special on salads or salmon or chicken - just pizza! :D

I had saved a large part of my WW points for dinner knowing I was going to the bar for dinner. Of course my friends all want to order the pizza special. I was going to go off on another (safer) direction, but decided this was the perfect opportunity to practice Beck! I left the garlic toast and croutons on my dinner salad plate because I knew the pizza was coming. And then I only ate two and a half small thin slices. It took every ounce of willpower I had not to finish that third piece! Never mind a fourth! ;) But credit me - I got through it with gritted teeth and the NO CHOICE mantra in my head...... I know it seems a small victory, but I LOVE pizza. And we did not eat until late so I was primed to go overboard. Quite happy on this end......

Thank you all for your encouragement for my restarting my OP journey, and especially for the exercise advice! Still not sure what I will ultimately end up with. First step is to make certain to get back at it since I took tonight off for the social event.

va1erie - I must clarify my statement that I only eat three meals when I am off plan. Rest assured, this is not as virtuous as it sounded! These are typical three over-sized meals with lots of unhealthy choices usually involving restaurants/fast food/processed food! :o

Hope everyone has a great weekend! I will try to be better about checking in over the weekend. You all help keep me accountable!

09-10-2011, 12:07 AM
The big weight drop is courtesy of chatting for two hours in my brother's hot tub. Which was good for more than just eliminating water weight.

WI: -1.75kgs, Exercise: +60 340/1300 minutes for September, Food: 100%op, Read my Advantages and Responses: yes

pamatga: I'm definitely of the opinion that whatever works for you is the way to go with snacks. It helped me a lot to incorporate snacks into my plan for much the same reasons that BillBlueEyes gives. It took a lot of experimentation to figure out what worked. For example, a morning snack was useless, but shifting it to have two afternoon snacks (we eat supper late) was very helpful. Now, I've whittled it down to one snack most days. OTOH, three meals with life in between makes a lot of sense to me, too. I think that's an excellent issue to practice figuring out what works for you and let the advice of other people (no matter how credentialed) to drift on by.

eusebius: kudos for your new rule: STOP EATING AT THE COMPUTER. The most effective change I ever made was to stop eating in the car because that was my escape. It took only a couple of weeks to get adjusted to the new scheme. I still miss it, sometimes, but not in a way that causes a problem in my life. Kind of like missing certain things about being a college student -- there's a nostalgia, but not much pain that goes with that.

onebyone: one of the things that I struggled with in 4 Day Win was the rewards. So, be patient with that aspect. One of the problems I had was the time. Rewards that were cheap took time and that's not always something I'm willing to spend. I really liked the 10-minute relaxation win, so I hope that you get a chance to try it. I'm better at rewarding myself, now (it took about three years to develop the skill!) but even now I set up rewards to be something I give myself at the end of the month. Daily rewards are much more difficult to fit in. I think the best ones I managed were when I added a little extra to something I would be doing anyway -- bath salts to my normal bath or a special plate for my normal lunch.

MaryContrary: I see you! I'm struggling with much the same. We'll make it! Just like the weight loss it's going to take experimentation, attentiveness, and patience. Maybe I should write that down so I can read it back to myself.

missyj: excellent job with your charity function. Way to go!

09-10-2011, 07:18 AM
Diet Coaches/Buddies - On plan eating, CREDIT moi, that is until we walked (CREDIT moi) to a Greek church festival with abundant authentic food. Ouch! Kept it to a reasonable amount, but more than my plan even with my standard expansion room for eating away from home. The servings were HUGE. For three of us, we had the equivalent of four and a half entrees of which one and a half came home with us. So it was about three meals for three people, but portions were not normal. I did decline the rolls, rice, liquid calories, and baklava (honey pastry) for which I'll take a CREDIT moi.

Might have been the best stuffed grape leaves with egg lemon sauce that I've ever had - none of those made it home. In fact, we might go back and get some for dinner tonight.

onebyone - Kudos for back on track with your exercise.

Joy (gardenerjoy) – Yay for hot tubs for eliminating weight. Don't know how that works, LOL.

Erika (eusebius) - Yay for a mom who'll make you a healthy vegan meal instead of trying to force childhood stuff on you. Kudos for "STOP EATING AT THE COMPUTER" - a great way to avoid mindless eating.

Beverlyjoy – I wish doctors wouldn't have bowls of candy.

Debbie (Lexxiss) - Kudos for "semblance of sanity to stop" - I'm always encouraged when someone stops. My fear isn't overeating at times, it's losing the notion that I have a reason to place any limit on my food.

MaryContrary - This is what I need, "When, really, I just need to accept it and move forward." Wish it was easy enough to justify the word 'just,' LOL. I can see you. I've had to recreate my posts while typing several times during the last few days so no doubt I've lost some replies.

maryann - "secret anxiety" is the one that's hard for me - can't do anything about it when I don't know what it is.

Pam (pamatga) – Love the notion of a spiritual snack instead of food.

missyj - That's a bummer - that the charity got more money if you ate pizza instead of food, LOL. Kudos for leaving garlic toast and croutons - croutons are hard for me to leave behind.

Michi702 - Yep, "sometimes it's a bit exhausting!" It does get easier with repetition. But being mindful when eating is my best guard against eating a whole stack of Oreo cookies - since they're not that interesting if I'm paying attention.

Lovely – Thanks for, "I need to tell myself that this is happening whether or not I like it." I seem to be slow to acknowledge that reality doesn't wait for my permission.

Val (va1erie) - Yep, "wine-induced snackfests" can attack the best of plans. When wine is part of your plan, it might help to get the snacks out of sight before it's poured. Kudos for thinking of a hooded parker to make walking in the rain more palatable. [It helped me to put serious effort in choosing lunches that I'd look forward to, so I wouldn't be tempted by the hot pastrami sandwiches from the cafeteria.]

frankie77 - Waving back. I love getting books in the mail.

Readers - chapter 4
Stage 1 The Success Skills Plan

Success Skill 5 Get Moving

Exercise is important in losing weight and keeping it off for these reasons:
. . .
It helps you eat more healthfully. Regular exercise reduces stress and increases your overall sense of confidence - which can help you combat the desire to eat unplanned meals and snacks. In fact, one of the best things to do when you are craving unplanned food is to go for a walk.
. . .

Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), pg 69.

09-10-2011, 08:45 AM
Hi Coaches!

Yesterday was better, OP, due to my willingness to acknowledge tired and say NO CHOICE to the multitude of off plan snacks DH started dragging out at 3:30pm. I took time to observe just how early he starts and how much he consumes and to then give myself *credit* for "usually" doing as well as I do. I went to bed early, which helped.

BillBlueEyes, declining rolls, rice, liquid calories AND baklava are major credit worthy.

gardenerjoy, yay for hot tub weightloss with side benefits included!

missyj, *credit* for a successful dinner out, especially since pizza was the special.

Beverlyjoy, *credit* for avoiding the DR office candy, and not just once.

frankie, *credit* for checking in! I hope your book arrives soon!

onebyone, *credit* for just jumping back into your 4 Day Win book. It's OK to not do it "perfect" and glad to hear you were willing to accept that. *credit*, too, for making sure you get your small rewards!

Pam(atga), I like the quietness of the night, too, only I get up super early to find it. DH and I spend so much time together that I don't feel bad not sitting through his every evening snackfest. *credit* for thinking through and modifying your dietary rules. Hope you got your pineapple carved!

MaryContrary, I see you! *credit* for the courage to walk through some very tough emotions as you look to find balance between your dissertation, the job market AND your exercise/food/weightloss.

Michi702, yay for a downward moving scale! Great that you are putting so much thought into your Beck program!!

maryann, I totally relate to holding "secret anxiety". It's hard to let go of something that you can't quite identify. *credit* for OP AND mailing a packet!

Lovely, great *credit* pushing through with your exercise. Planning ahead is difficult for me, too. *credit* for willingness to slow dow and try.

va1erie, very true, "The important part is checking in with a daily report." *credit* for doing so.

09-10-2011, 12:30 PM
Good morning Coaches & Buddies!

I missed my check in yesterday as I had planned to do it last night but our neighbors came over to invite us for drinks for one of their birthdays. I passed on the drinks and we left before the cake! Credit to me for both. We have a BBQ tonight and I am already preparing my day to accommodate for that so didn't need any extra calories last night.

Weighed today and am so excited as I am down another 1.4, that makes a total of 9 pounds since I started Beck on August 01. It's quite appropriate that yesterday's task was Believe It, as I think I just might be. I know I have skimmed over some of the daily tasks but am doing my best on ones like eating sitting down, leave a bite, notice hunger, reading my cards and reciting in my head the ones I need to (hunger is not an emergency - that one repeats a lot). I was up early (5:30am) as that's when I went to the bathroom and weighed and was too excited to go back to sleep. Deciding if I should take out my bike or go for a walk this morning. They are now repaving our street so walking might be safer!

pamatga I laughed so hard when I read your line about the big black bear nailing the salmon. :rofl: It was the funniest thing I saw yesterday. Thanks for that! Hope you succeeded in cutting your pineapple without hurting yourself.

maryann Credit for catching up on exercise on the weekend.

MaryContary Credit for recognizing that you need to find balance and acknowledging the success you have already found!

onebyone I can totally relate to the Wii and the TV screen with the BMI. After my loss this week I have moved from obese to overweight and it really does add some encouragement. Keep at it and credit for giving yourself a goal by Oct 08. That's on our Thanksgiving weekend, it will be a good thing to be thankful for.

michi702 Credit for planning ahead before your trip to Trader Joes. We don't have those in Canada and I don't know what kind of a retail store it is.

eusebius Big credit for recognizing that eating at the computer is not a good strategy. I always think right after dinner that I need something sweet, many times I'll just head to the drawer where I keep the sugar free gum and go with that. I love the Extra Dessert choices - mint chocolate chip is my favourite, but being we cannot buy it in Canada I use in sparingly unless I know someone going to the States that can replenish my supply.

lovely Credit for walking even when you didn't want to. I read a book once and the author said she would make herself drive to the gym and even if she sat in her car it was a good first step. She found that once she was there she thought she might as well go in and even just stand on the treadmill. And again figured while standing there she might as well just turn it on. I think for me it's the getting going that hardest, once I'm doing something I actually do enjoy it.

missyj Big credit for leaving food on your plate and not eating all the pizza. I'm with BBE on you actually leaving croutons! I'm planning to do the same at the BBQ tonight.

BBE Major credit for resisting rolls, rice, liquid calories, and baklava.

beverlyjoy Credit for resisting the candy bowls (just think of all the germ covered hands that have been in there before) and using the time while waiting to review your Beck stuff.

frankie I think I missed welcoming you, hope your book comes soon.

gardenerjoy Credit on your hot tub "water" drop.

Lexxiss Credit for avoiding off plan snacks and going to bed early.

SuperChick Hope you had a great weekend.

See everyone tomorrow!:flow2:

09-10-2011, 01:14 PM
Thumbs are all there after cutting up the pineapple. The fresh pineapple was so ripe that everything went smoothly. I was very pleased at the healthy assortment of foods at this "typical" church function. We kick off our "new year" with a potluck. There was chicken, a few hot dishes, lots of fresh garden salads with tomatoes and other vegetables, three containers of fresh fruit (mine had no sugar added!!) and desserts. What also "thrilled my heart" was that almost all of the desserts were left untouched [except for one person who had a piece of chocolate cake] so our Bible study leader said she was going to offer that to another group that was setting up a meeting right after ours. I had saved up the majority of my calories for this meal and I arrived very hungry but since I don't have trouble with the slow, mindful eating, it was just an all around pleasurable experience.

I would have gotten seconds but I just feel so self-conscious eating in front of people who are "normal sized" (although there is one other larger person than myself). I am sure I will feel this way until I too am "normal sized". I have a tendency to judge myself and tell myself that no matter how hungry I may feel that eating more than a small serving of any one thing is still overeating by most people's standards and "how dare I?" I am always thinking that others are thinking to themselves "like she needs that second helping". The one person who had the only piece of dessert (among 40 people) asked me if I made the chocolate cake and I said that I brought the fresh fruit that he was also eating. He was noticely embarassed. I had to wonder, was there some "assumptions" going on with that remark?

I didn't have any dessert (homemade fudge from the other heavy person---see how easily it is to make that kind of assumption??) until we were all packing up and getting ready to go. A couple of the single people just loaded up on as much as they could carry of the leftovers. It was kind of comical because the person who brought the chicken asked me if I wanted it so I found a baggie and it was near my fresh fruit along with some nacho chips I was really looking forward to eating when I got home(I haven't had one in a couple of years and it was so tasty that I thought I would really like to snack on the leftovers when I got home---secretly--ah, yes, one of my old closet habits) and one of the single guys whisked it away as I was listening to one woman give the "Moby Dick-version" of her recent gall bladder surgery. I just had to laugh. We all know each other so well by now that I just shrugged and said "Oh, well.." maybe next year.

I will admit that it is times like this when I really miss the way I used to eat. When you just ate what looks enticing instead of stepping back and going through a mental process of "well, is this good for me, how many calories is this, is this a single serving, is this going to hurt my weight lose this week, blah, blah, blah." In some ways, those were "carefree" days. No, correction, they were "mindless" days. All of this scrunity sure makes a person weary sometimes and also it is a real "party pooper" too.:D

We are studying a book about The Papacy. I am a convert of 16 years so I really don't know a lot about Popes. I am doing a report on one of the really early ones for next Friday. St. Eusebius. Here are some interesting facts I learned tonight: you do not have to be an ordained priest(at the time) to be the Pope. The Pope is also a Bishop and that is because he is the Bishop of St. John Lateran church there in Rome (not St. Peter like a lot of people think). There has been one lay person who was Pope, which I am also going to give a report on later. There are no explicit rules that Popes can't be married (many were right up to the 13th century) or be women although no one in current times has tested that and I doubt that they ever will. At one time in history (prior to the Dark Ages) you could even "buy" the Papacy Office. Sidenote: Martin Luther (who began the Reformation) was given the Office of Cardinal as a giftfor his 14th birthday. Not all Popes are saints although many saints became Pope.

Well, hope everyone has a great day. I am off to planting my fall/winter garden today (85 degrees here) and doing some Saturday errands.

09-10-2011, 01:34 PM
Hi friends... yesterday was another healthy day. I completed many of my goals - I am grateful for it all and the willingness to try another day.

Last night DH was eating a popsycle. I thought... Oh that looks good. However, I hadn't planned for it so I talked myself out of it. Credit That is major for me. I always want whatever anyone has to eat.

My journaling is going well. I have even found some weight loss meditions and guided imagery on Youtube. Who knew?!? My cd player doesn't work anymore. There are some good ones and some not so good ones.

I have some soreness in my ankle today, so I am resting & icing it. I want it to get better because I want to go visit my GS.

Lexxiss/Debbie - credit for staying away from Dh’s snacks. It is very challenging to be face with snacky things. Many kudo’s. Hope you catch up on your rest.

Billbe - yes, indeed - those festivals are so challenging. (Greek food is yum) Credit for taking some home instead of eating it all in one night.

Gardener/joy - we like weight loss any time it comes… even from a hot tub.

Missyj - credit for leaving the crutons and garlic bread! Bravo to the NO CHOICE mantra - leaving pizza on your plate is major.

Onebyone - glad you started back up on 4Day Win. Learning to relax is a good skill to have. Happy dance for your weight loss that puts you into the 270’s.

Pamatla - your husband’s comment: "Well, just eat less than." Is it like you said… Oh yeah… I forgot to eat less???!!! LOL. If only it was that easy to ‘just eat less’. You DH’s comment made me laugh. I love your idea of the woods, thinking, prayers, etc at your morning snack time. As for you question on how often to eat… I think we all pick what works best for us. In Dr. Beck’s first book we pick any healthy food plan with a spare. So, why not use three meals a day, if that is what works.

Mary contrary - yes I can see your post. You said - But I will NOT sabotage my health, my balance, my profession. I will continue to focus and work hard. I will accept my blessings, acknowledge my successes, and move forward, forward, forward. That says so much… they are wonderful goals, indeed.

Michi - yes, take the time you need to work on different things in the Beck book. Happy Dance for you deserved weight loss!! I love Trader Joes!

Maryann - so glad you got your package off and you are aiming to focus on your catching up. So glad most of the camping weight is gone. Kudos. Yes… forgiveness. I am working on that too… they say: Forgiveness can set you free.

Lovely - yes, indeed.. You deserve credit for exercising when you really didn’t want to! I think Dr. Beck’s anti craving techniques are so important and helpful. I write down an abbreviated version of them every day in my journal. (ISNIR and the 6D’s)

Valerie - I too struggle with slowing down. Somewhere - maybe in Dr. B’s third book I read to mentally count to ten when you are done with a bite to help slow down. I have a Beck friend who may take a day to wait 30 seconds between taking a bite and having another. Lately, I’ve been trying to wait 2 minutes in the middle of the meal - for a break in eating. You can see, I am working on it a lot.

Erika - kudos for realizing that eating in front of the computer is not helpful to the cause. Your OA action plan sounds very good. Carry on!

Tizzy - Credit for getting in your exercise and spontaneous exercise! Glad to hear you are using your resistance techniques, no choice, etc to stay with your plan.

I hope I’ve caught up a bit on personals.

Have a great day, friends.

09-10-2011, 01:35 PM
Good Morning: Op until dinner, then I decided to have an extra dinner - the food DS left on his plate. Drat! Still holding anxiety but living life as if iwasn't there. Still managed to enjoy DH and DS. Credit for body combat. Credit for getting some sleep.
More tomorrow.
Mary Ann

09-10-2011, 04:10 PM
Hi Coaches

It's mid afternoon now, Saturday. I've not done a thing this morning except make breakfast and weigh myself (*credit but saw +2.6 = 280.something again O well.) I'm mostly surfing and watching the tv. I think I need to get outside. I'd love to go for a long drive, one of my favorite things to do, but can't as we have to save our gas for the work week.

My food cravings/compulsions have been out in full force since Tuesday, when I completed my last exercise from my book. Since then I have been in turmoil over just what foodplan am I following anyway?? I don' seem to be on any defined plan at all. Just all floaty and my up and down weight readins for the week reflect this very accurately--as does my compulsiveness. I just get a recurring pushy voice that says You Must Lose Weight Now and everyday that I am not "losing weight" that voice grows in strength and urgency. It ALL feels like an emergency. I think it's the fact that I am going to be out in the public alot in the next month: two studio tours to show my work, one appeaarance at the local mall to demo making ceramics to the public as well as just attend to our studio tour sneak peek display in the mall. My birthday's coming up, less than 2 months now....and the artist residency in Key West Florida is just getting closer day by day.

I feel like day by day I am "losing time" to get thin for that event. So many pictures will be taken; so many opportunites for promoting myself and my work... "it all would be so much better if I were thin" that voice says... you'll look better, move around easier, feel more confident, be more healthy...why am I not doing this already anyway?? And why don't I *BELIEVE* that the things I am doing are going to get me there slow and steady?

Wow, writing that stuff makes me feel like eating. *credit for noticing* Probably a great time to do Day 3 of 4 with the 10 minute time out relation/meditation exercise. I'm off to do that, see if it works to quiet the cravings/compulsions.

Have a good Saturday.

09-10-2011, 05:52 PM
Thanks to all for the kind words as I re-commit myself to this process. Today marks the second week in a row that I have worked out four days, credit moi plus, because of the ankle and the ear infection! I finally feel as if the exercise is getting back on track. For whatever reason, when that feels under control, I can better attend to eating issues, and life in general.

My plan of "write first" was thrown off track today, because I didn't have a car for escaping the house. I've pretty much given up on substantial work, especially writing, being accomplished at home. I am, therefore, a migrant writer. Credit moi for not laying in bed and watching TV (which I very much wanted to do) while I waited for a car to come home to me. Instead, I went ahead and worked out for the day.

Now I am ensconced in a Starbucks, preparing to write.

My personal response to you all is that you are an endless source of admiration and strength in my life. Thank you!

Onward with "experimentation, attentiveness, and patience"! Thanks, gardenerjoy!

09-10-2011, 07:37 PM
Report: Didn't read my cards, weighed (down 1), ate slowly and mindfully, got planned (class) and a small amount of spontaneous (5830 on my ped) exercise, contacted my diet buddy!

Not much time today -- farmers' market this morning, then lunch with my daughter, and in a few minutes we leave for our annual neighborhood deck crawl -- so no time for callouts!


09-10-2011, 08:39 PM
Tazzy - Trader Joe's is a specialty food market that puts an emphasis on organic & all natural ingredients. It's very similar to a Whole Foods (I think they have those in Canada?). It's expensive for sure, but it's a nice way to treat yourself every so often. They make an unbelievably delicious 'reduced guilt' macaroni and cheese that's 270 calories for the size of a regular frozen meal :D I'm picky so I don't bother with any other mass market low calorie mac & cheese because they suck!

Today I had the day to myself, which was nice. The boyfriend was out of the house with his guy friends and will be back in a few hours. I am about to do laundry and attempt a lower calorie pumpkin bread. I did my hunger experiment today and it went well. I skipped breakfast and my morning snack and almost missed lunch because I was so engrossed in distraction :) I am going to re-read and go over Beck stuff while my pumpkin bread bakes and then I will probably turn in early because I have work in the morning. I'll let you all know how the bread turns out!

09-11-2011, 06:03 AM
Hi everyone! :)

I'm still working with Day 14. Each day I'm taking steps towards making a consistent food plan.

To start, it seemed like it'd be a pain and take forever. So I decided to do a few things to make it easier for me. So that it won't take more than 5 minutes to get a plan written.

The past couple of days what I did was I made lists of the usual foods I eat for lunches, dinners, and snacks. (I already had one made up a long time ago for what I eat for breakfasts.)

In general I can simply pick items off the pre-made lists of my usual foods and track them the night ahead of time.

When I think about everything in my kitchen, my mind just goes blank as to what I want, but if I have these lists in front of me, picking something will be much less stressful.

So, going to try that out and adjust as necessary. Still giving myself time to let the last two weeks of the program sink in.

Check list (for yesterday):

* Read A&RCs: Yes!
* Slow/Mindful eating: Half of yesterday.
* Credits: Many & often.
* Movement/Exercise: Got in good spontaneous movement, but yesterday was the first day in a long time that I didn't get in my planned exercise. Chalked it up to a much needed rest day and I'll be back up on the treadmill today.
* Tolerated hunger & cravings: No problems there yesterday.
* Wrote out a food plan: Taking measurable steps towards this end.

09-11-2011, 07:59 AM
Diet Coaches/Buddies - Those Greek stuffed grape leaves with egg lemon sauce were so good that I went back for a dozen to bring to a pot luck event. When I mentioned to DW that it seemed strange to be buying something so healthy from a line of women none of whom were thin, she laughed. Reality check! She told me that the wonderful flavor of that sauce wasn't just from the lemon - it starts as butter to make a roux. Ouch! I'll just take a CREDIT moi for appropriate sized portion and add some exercise for all that butter.

onebyone - Voices are Sabotaging Thoughts. One day at a time. One day at a time. One day at a time. One day at a time. One day at a time.

Beverlyjoy – Ouch for the soreness in your ankle. It's been a while since you've given us an update on your foot/ankle situation - how's it going?

Debbie (Lexxiss) - Kudos for "NO CHOICE" to all the snack food going down within sight.

MaryContrary - Kudos for accepting your status as "migrant writer" and moving forward.

maryann - Yay for the vision to enjoy your DH and DS right through anxiety.

Pam (pamatga) – Love it that the single people snarfed away all the leftovers. Interesting observation how easily it is to make assumptions about fat people and food.

Tazzy - Cool move to dodge drinks and cake both; Double Kudos.

Michi702 - A friend just recommended Barbara's oatmeal squares from Trader Joe's - I gotta get there to restock on pecans.

Lovely – There's power in an actually written food plan; Kudos for pursuing that.

Val (va1erie) - Your "neighborhood deck crawl" sounds both fun and scary food wise. Good journey.

Readers - chapter 4
Stage 1 The Success Skills Plan

Success Skill 5 Get Moving

Exercise is important in losing weight and keeping it off for these reasons:
. . .
It helps you control your appetite. Have you heard that exercise increases appetite? It's true that one isolated bout of exercise can make you hungry as your body attempts to replace the calories you just burned, but research shows that consistent exercise normalizes levels of specific fullness hormones, allowing them to more quickly trigger the sensation of fullness when you eat.
. . .

Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), pg 69.

09-11-2011, 09:12 AM
Report: Didn't read my cards, weighed (no change), ate slowly and mindfully and sitting down even though I attended a neighborhood deck crawl last night which included TONS of food AND lots of wine. We start at one family's house with appetizers that a third of the group has made, then move the food and the pickup full of drinks coolers to the next house where another third of the group has dropped off more appetizers and some desserts, then to a third house where the final third of the group has dropped off even more food. I had three glasses of wine and didn't touch any of the food even though it looked fantastic, yay me! It wasn't even hard. I really wanted not to be walking home tipsy and overfull, and I knew once I started trying things I'd keep eating. So I just didn't start. Got no planned but a ton of spontaneous exercise (14959 on my ped) working the farmers' market and then walking from house to house.

Lovely - re: considering not doing your exercise. For what it's worth, I recently woke up one morning later than usual (my class is MWF at 5:45, so I get up at 4:45 so I can weigh, have a cup of coffee and eat something if I'm feeling empty, and maybe do my checkin w/my diet buddy, then walk the 3/4 mile to class) and thought I wasn't going to be able to make it. I HATE being rushed. I very briefly considered not going, but even before the thought really got in my head I was already out of bed and getting my exercise clothes on, and I realized that not only did I hate the idea of missing class more than I hated the idea of being rushed, I actually WANTED to go to class. Somewhere along the line I'd morphed into someone who liked to exercise. This was a huge deal for me. I've always been someone who would rather starve than move. :) Big credit to you for exercising when you didn't feel like it, because I think that was one of the crucial steps in changing from someone who exercised because she knew she had to into someone who actually looks forward to it. If I hadn't pushed through those times when I didn't feel like doing it, I'm not sure that would have happened.

re: the overcoming cravings experiment: I, too, had no cravings when I tried this test. I had gotten a brownie a local chocolatier makes and set it in front of me. Smelled it. Had a glass of wine. Cut it in half and had my daughter sit right next to me eating it and telling me how good it was. Nada. I realized that the simple fact I KNEW I wasn't going to eat it meant I would have no cravings. THAT was a revelation -- it was just like Beck keeps saying: Once you've made the decision you won't eat something, there's no more conflict. "Cravings" are just a mind game your mouth is playing with your head.

maryann - OMG, I'm with you! I'm grateful my class is so early that no one in it expects anyone else to look as if they've done anything but roll out of bed! Sometimes I get home and look in the mirror and go "Eeek!"

Michi - I hear you! I felt overwhelmed by all the things I was supposed to be remembering, too, when I started reading Beck. I kept thinking I'd never remember everything! My daughter was learning to drive at the same time I was first going through Beck, and one day when we were out driving she was about to make a right turn without doing the complete check left, right, left again, and I reminded her. She burst into tears. "I'll never remember everything! There's too much to remember!" And I almost laughed, because I'd been thinking the same thing about Beck but of course it all becomes second nature eventually. :)

Mary - yes, I see your posts. :) And YEAH writing's painful. But: editing's MUCH easier. :) So just spew out any old thing. Spew out tripe, cr*p, bullsh*t. Once you see what's on the page, you can see what's wrong with it. LOL on using getting healthy as a procrastination technique! As long as you use that energy to form an actual long-term habit, maybe it doesn't matter what little corner of your brain the energy came from? Major credit for RECOGNIZING that this might be happening and using that recognition to see a sabotaging thought process.

pamatga - I had to laugh when I read that your dh doesn't like hot dishes. I thought, "He only eats cold or room temperature food?" :) Then I remembered "hot dish" can also mean casserole. But that's not southern-speak, is it? Are you originally from the Upper Midwest? Re: the double edged sword of mindful eating -- I have found that what used to look enticing now looks, well, kind of disgusting. I, um, try not to mention this to other people. :D

onebyone - I'd love to see some of your work. Do you have photos up online somewhere? I bought some tiny pottery bowls at the fm a few weeks ago (we have a couple of booth spaces we rotate local artisans/artists/crafters through) that are the perfect size for prep bowls for a mis en place. Oooh, rainboots...I might need those! God, my daughter will be so embarrassed. :) Re: "Running out of time" to get thin by a certain date/event: Are you using Beck at this point, or are you concentrating on your other program? I don't know if this would be counterindicated by the other program, but if you are using ARCs, maybe concentrate on all the reasons OTHER than this deadline that is causing you a lot of anxiety?

Beverlyjoy - I don't understand candy in doctors' offices, either. And all my nursing friends say the nurses' station or break room in any hospital ward is DEATH to dieters. What's up with that?

missyj - Yay, you, for resisting the final half-piece of pizza, especially after you'd been drinking! That's always a major issue for me. I can literally have my cards in my hand telling me I'll regret it tomorrow morning, but the wine in my head will be saying, "Yeah, but it'll taste good now." LOL on clarifying that you weren't eating three PERFECT meals when off plan. :) Regular mealtimes (or regular meal & snack times) is still a really good habit to be in, as opposed to nibbling and grazing which has been a nearly lifelong habit for me.

gardenerjoy - re: stopping eating in the car: Since changing this, have you had an experience where for whatever reason you -had- to eat in the car? Did you find the experience of eating in the car no longer measured up to the nostalgic feelings you had?

BBE - Yay, you, for skipping all the stuff you skipped. Given that (I'm assuming, here) you probably don't get homemade stuffed grape leaves with egg lemon sauce more than once a year when your local Greek Orthodox church has its festival, that seems like a reasonable set of choices! Re: my wine-induced snackfests: I actually don't even keep snacks in the house much -- pretzels & popcorn are about it -- but I've been known to go so far as to send one of the kids OUT FOR OREOS! Embarrassing to admit.

Lexxiss - Yay, you for not only saying NO CHOICE but for also observing.

Tazzy - Yay, you for skipping the drinks and cake! And did you have just as good a time spending time with your neighbors as you would have if you'd consumed the extra calories?

Have a great day, all!


09-11-2011, 11:49 AM
Hi friends/coaches/Becksters: I will start out with the positive. I followed my plan well yesterday until about 9pm. DH brought home two boxes of candy - I ate some Good & Plenty and Milk Duds and then dumped liquid dish soap and threw them in the trash. I have asked DH so many times not to bring home candy. Then I ate some graham crackers.

Eating unplanned junk food doesn't undo all the healthy things I did during the day. I refuse to say I was 'bad'. It is just some unhealthy choices. Before that I journalled, planned, read, ate healthfully, did my exercises, drank lots of water, took NO tastes standing up, tried to eat slower & mindfully, always left a bite, and had no seconds.

I have hopped back on my plan & will carry on.

Today we are going to husband's brother's for dinner. All I know is that she is fixing Italian with a salad. I plan to take just a very small portion and alot of salad. I am watching my sodium, so it's a good excuse as well as that I am trying to lose some weight.

Billbe - ah yes, the foot/ankle situation. I have been trying to use the new brace and, so far, it has not been successful. All this foot ankle stuff should be history now. It's been quite a year. Not fair....oh well.

Have a great day friends. As always thanks for your support, comments and wisdom. You inspire me to have the willingness to keep trying.

09-11-2011, 12:51 PM
Good Morning,
Ouch for some emotional eating yesterday. But I headed off to the gym for 60mins. Lots of tension between DH and me. Harvest can be trying. Still, over last nite and today, we made lots of progress to peace without screaming and I didn't continue to eat. Credit. Ticker is up a Little this morning. Credit for these last months of maintaining weightloss. Credit for willingness to search for new answers to lose the last five pounds.
Marycontrary: I understand the writing business now. It is hard to write in your home. Keep on trudging as they say.
BBE: LOL about the lemon sauce and the fat. One of my favorite things is lemon bars. Too good to be true :)
onebyone: you were accepted into the art program for your talent not your appearance. Sometimes other people see more in us than we see in ourselves.
beverleyjoy: I was in the kitchen with you last nite searching for "something else. It is a baffling feeling.
valerie: credit for a crawl without as many calories.

09-11-2011, 03:18 PM
Another late start to the day, but moving forward. Another Starbucks, this one my favorite because it doesn't try to freeze us out. Credit: bringing a few snacks to save money, eat healthy, and keep me going.

Last night I ate way too much crap while relaxing at Disneyland. But I made the choice to let myself graze and go off-plan, counting it as one of the 2-3 days a month I let myself splurge and then get instantly back on track.

Goals for the day:

* get out a solid draft of my abstract for the job market
* get out a solid draft of my letter for the job market
* exercise
* eat every 2 hours to keep up my energy
* organize myself for Monday

Happy Sunday to you all!

09-11-2011, 04:02 PM
Hello Everyone,

I am very happy with my eating/drinking at the BBQ last night. I have to admit I did have some of the nacho chips standing by the buffet table then walked away from it. Only ate 1/2 the burger I had (it was way too big to start with) and filled my plate prior with salad (of which my friend hosting the BBQ got the majority of ingredients from my garden). Had a couple of small pieces of a rhubarb coffee cake that I took to the party. Left the rest with the hostess and told her it freezes well.

It was a very long day yesterday with my 5:30am wake up and getting home at 11:15pm. Went to Zumba this morning but was dragging a bit. I think I'm going to go and have a nap now as that's what my body feels like it needs.:tired:

Hope everyone's weekend was OP.

09-11-2011, 10:31 PM
Evening Coaches

The credits are few today:
-weighed in and saw no change. rare that.
-made a plan for tomorrow to start a new 4 day challenge (my current weightloss plan)
-read my books as reward

I did some weird thing to my right hip/thigh. It reminds me of the spring when I was physically falling apart. It's been worrisome for 24hrs now.
At the end of this week I should be back at the pool. Our finances should cover either the gas to get me to the Y and back for my free 2wk pass or the cost of a rec membership in pools really nearby. I would really like to do bikram yoga but am unsure how the movements, my great weight, my high blood pressure (but I'm on meds for it) and the 115F environment would do together. They offer a 30 day pass for $40. I'm not sur ethis is the best time for me to take on such a physical challenge though. I am getting ready for two studio tours in October, a demo in a mall at the end of the month and then a charity art event in early november plus the 20th anniversary of our first date on Halloween. Lots happening. I expect that the 1.5hr bikram class will wear me out the first week or so. This is not the time I can recuperate at leisure--though I believe in yoga 100%.I don't feel it would harm me. I think it would heal me. But I can only get the $40 deal once. Maybe I should wait until the second week of November when my calendar is looser--oh just remembered the potters guild sale is mid november. It may be more like mid december. And I know if there are opportunities to do some xmas shows with my artwork I'll do that as well, So yeah, sometime in december I can do my bikram yoga if I still want to.

My food continues to be poor to middlin'. Second helpings are happening again. The quantities are large. I am still compulsive and obsessed with food. It's just not lifting for me. The more I worry and think about dieting, the more my food goes off the rails. I need to keep working on getting a handle on this.

I think I need to stay focused on just today. Do what I can today. Get it right today, this minute, this meal, this hour. My mind is panicking with the burden of the future--really what matters is how I live today. When I stick to my foodplan I am happy and nothing else seems to be very bad at all. I need to get back to basics once more.

Thanks for reading.

09-11-2011, 10:56 PM
Hope everyone had a great weekend!

Mine was fairly successful. Saturday was very good. Made it to the gym for an hour in the morning. Healthy lunch and dinner at home, and then smart dinner choices and more walking at a college football game. No snacks at the game! Big credits all around! :carrot:

Today was a bit more challenging. Went to my first BBQ since getting back on plan. Have to admit that I was waylaid by the chips and dip. Still considering myself to be on plan, as I had plenty of room in my weekly points. But still a bit disappointing, as I had done so much better the rest of the week. Tomorrow is my official weigh-in, so hopefully the damage is minimal.

I need to focus more on the Beck principles in these situations. It's funny to me - I knew I was overeating. But I failed to recognize that I could revisit the skills I have been working on in order to refocus. Those darn chips just screamed over the top of any trationale houghts! :D

Big focus for me will be to let it go and get right back on track tomorrow. I tend to dwell and then let the negative feelings feed more bad choices. Going to try and get a good night's sleep to start the week out right, so no time for personals right now. Know that I am sending positive thoughts to you all! :hug:

09-11-2011, 11:34 PM
I've been feeling pretty icky for about 24 hours -- ragweed allergy, probably. I hope another night's rest will fix the problem. Lack of energy seems to be helping me stick to the plan for the moment, but there's danger of trying to eat the ickiness away. It doesn't work, so I might as well stick to the plan. Exercise is difficult, but if I don't feel better tomorrow, I'll try to at least get some yoga or stretching in.

WI: -0.3kgs, Exercise: +0 375/1300 minutes for September, Food: 100%op, Read my Advantages and Responses: yes

09-12-2011, 06:23 AM
Diet Coaches/Buddies - Stuck with my food plan by ignoring several opportunities for store-bought cookies as well as several urges to go grab something, CREDIT moi. However, I walked (CREDIT moi) back to the last day of that Greek food festival to have a gyro for dinner. Did good enough by leaving most of the large pita bread. I lingered to listen to the live Greek music and watch the line dancing - it's refreshing to see folks of all ages, all sizes, and even limited mobility, join the line and dance as they could. Unfortunately, everyone in the place was eating dessert and I broke down and had one. Ouch! I rarely have pastry desserts. At least it was a worthy diversion instead of my old Oreo cookies.

onebyone - Love the clarity, "really what matters is how I live today." Kudos for seeing a path.

Joy (gardenerjoy) – Ouch for ragweed allergy; I just read that's it's a bad year. Yep, eating doesn't cure ickiness, LOL.

Beverlyjoy – Good use of liquid soap on those candies. Kudos for a clear plan at the family dinner. Sending supportive thoughts for your ankle/foot; Yep, it's been a loooong year.

MaryContrary - Great new avatar for a person pondering a new professional life. Wondering if your's will be the only thesis with a Starbucks acknowledgement, LOL.

maryann - Tension in the house is so difficult to work without resorting to food for instant comfort; Kudos for being aware and working to release it.

missyj - That's such a big insight - that when you find your hand in chips and dip is when you can pull out your Beck strategies. Kudos for your gym, walking, and within-budget eating at the BBQ.

Tazzy - Now that's thinking, "Left the rest with the hostess and told her it freezes well." - Kudos!

Val (va1erie) - Kudos for enjoying your deck crawl by standing down all the food calling your name. [LOL at sending "one of the kids OUT FOR OREOS!"]

Readers - chapter 4
Stage 1 The Success Skills Plan

Success Skill 5 Get Moving

Exercise is important in losing weight and keeping it off for these reasons:
. . .
It helps improve your health. Above all else, this program is about health. Studies show that regular exercise reduces three key factors involved in aging: oxidative stress, psychological stress, and inflammation - which, in turn, reduces the risk for heart disease, diabetes, osteoporosis, and certain cancers. A study at King's College in London of 2,401 twins determined that less physically active men and women - performing fewer than 16 minutes of physical activity a week - were on average biologically 10 years older than their more physically active counterparts (who moved 199 weekly minutes on average) even though they were the same age.
. . .

Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), pg 69.

09-12-2011, 09:09 AM
Happy morning, everyone!

Sometimes I wonder if there's such a thing as giving myself too much credit! :lol: I feel like I'm addicted to saying "This is such a healthy thing I'm doing. CREDIT!" Sometimes breaking up one big thing into multiple steps to just give myself credit for each thing. "Credit for getting up on the treadmill. Credit for walking 25 minutes. Credit for pushing the speed up a little bit higher."

I really am out of reasons to put off writing out a plan. I have my lists made now, I went grocery shopping over the weekend so there's plenty of food on hand. And Mondays are my usual "plan" days. So when I get back from breakfast, I'm going to take it one step at a time and write out a plan for at least tomorrow. If not the week. (Part of me thinks it's better to get a draft out in one go. We'll see.)

As I mentioned before, I skipped exercise Saturday :o Oops! The first time in over 4 months! That being said, yesterday I got up and was still going through a case of the "Idunwannas", but I asked myself "Self, do you really want to skip exercise two days in a row?" and I knew the answer was "No..." (said in a mopey kid voice) so I got up on the treadmill, and I'm very glad I did my exercise. :) (Credit! :D)

Have a great Monday, everyone!

09-12-2011, 11:17 AM
Hi Coaches! I'll take Beverlyjoy's suggestion an start out with the positive.
Weekend credits:
~got on my bike and saw Mile 600! Great for a gal who couldn't ride around the block in 2003.
~made some fantastic food choices around spontaneous events.
~got right back on track after unplanned snacking Sat. night.
Today credits:
~I have a plan
~I'm riding my bike both to and from the pool today.
~I continue to incorporate new healthy habits to my daily routine (flax seed w/warm water, no caffeine after 2 morning cups of java)
~weighed, even though I knew the scale would be up
Thanks for being here, everyone!

BillBlueEyes, great job sticking to your food plan, with the exception of one worthy dessert.

onebyone, you said, "When I stick to my foodplan I am happy and nothing else seems to be very bad at all. I need to get back to basics once more." Kudos for the insight and willingness to take it one day at a time.

gardenerjoy, hope you feel better very soon. Until then you will remind yourself that food does not fix allergies!

Beverlyjoy, :cp: for starting out with the positive! I acknowledge, too, that unplanned junk food doesn't undo ALL the healthy things I do during the day, and that getting back on track is such a great skill.

MaryContrary, glad you enjoyed Disneyland with a plan to "get instantly back on track." What a life skill for success, ala Beck.

maryann, yay for getting back on track with DH during a stressful time. More and more I acknowledge what I can do to keep the peace at home which DOES aid in my ability to stay OP.

missyj , great that you recognize your tendency to dwell and let negative feelings feed more bad choices AND are willing to get right back on track.

Tazzy, great credit for having a plan for the rhubarb cake you brought to the BBQ. Let someone else enjoy it!

Val(va1erie), it seems that 3 glasses of wine without a snackfest is great, and acknowledging you didn't want to walk home tipsy and overfull was a great reason to say NO CHOICE.

Lovely, I don't think you can give yourself too much credit! Accentuate the positive! Great that you are pushing through to write down a plan, one day at a time...and that you got on the treadmill even when you didn't feel like it.

09-12-2011, 12:13 PM
Report: Had a rough night. My 17-year-old daughter's boyfriend's mom, a healthy and fit 50-year-old, died last night after a short, sudden illness. Read my cards, didn't weigh because by the time I thought about it I'd been up five hours since 2am when we learned of the tragedy and I'd already had several cups of coffee. Ate reasonably yesterday thought not particularly slowly or mindfully, as all our minds were on her fast-deteriorating condition. Had to skip exercise class this morning because of everything, but it's probably for the best as I've been on and off crutches this week with my knee acting up and it can probably use the rest. Contacted my diet buddy. Credit for not allowing the chaos to cause me to try to comfort with food. Not a whole LOT of credit for that, as turning to food for comfort isn't really an issue for me, but this was a pretty rotten day.

Beverlyjoy - Can you ask your DH if he must bring home candy, will he at least call ahead to warn you so you can read your ARCs and response cards before he brings it into the house?

maryann - good for you for giving yourself credit!

BBE - credit for not allowing ONE dessert turn into several!

Lexxiss - I agree! No such thing as too much credit! Giving ourselves credit for all the small things turns into a habit of giving credit. Eventually we don't have to give credit for things that have turned into a habit, but as long as getting on the treadmill/walking for 25 min/turning up the speed aren't HABITS, Lovely deserves credit! :)


09-12-2011, 02:58 PM
Hi Becksters - I am happy to say that yesterday was a healthy day. I am always grateful for that. I was willing to hop right back on my plan yesterday. We ended up not going to DH’s brother’s for dinner. That was fine with me… instead I fixed myself a turkey burger patty with no salt ketchup, mashed sweet potato with Smart Balance Light margerine & sliced tomatoes. Credit for keeping it healthy in the face of change.

Dh went to the grocery. He asked for the low sodium deli turkey and they gave him the full sodium kind. Phooey. I hate to take it back… since he ate a sandwich. I’ll just work around it & eat less at a time.

Using the Sparkpeople food tracker has been wonderful for me to be keeping track of my sodium (among other things, of course.) I’ve been able to keep my sodium around 1500mg for the past week…. Give or take a few hundred. Credit!

I accomplished many of my goals yesterday: I left a bite, had no seconds, ate seated only, worked on slow/mindful/tasting food eating, planned/measured/logged/tracked food, wrote my Beck tasks & goals in my journal, drank lots of water, did my stretches & strengthening exercises, mindful of sodium, read my ARC/rc, and more.

Still working on: using distraction techniques, remember to say NO CHOICE to myself when pertinent, spontaneous exercise, reading Dr. Beck’s book, weighing the morning after eating too much and more.

I was listening to something on You tube a couple days ago on weight loss. It said to do this before eating: Take three deep breath before a meal. 1. Deep breath and say: I am strong & I am in control, 2. Deep breath and say: I love myself & don’t overeat. 3. Deep breath and say: I am eating less and feeling great. I wrote in on a response card and will give it a try.

Maryann - major credit for stopping unplanned eating when in conflict with DH. Not easy, for sure. Yes.. Those last five pounds are tough. You can do it.

Tizzy - credit for doing so well at the bbq! Good move leaving the cake with the hostess.

Onebyone - gosh I hope your hip is doing better today. I give you credit for posting even when your food isn’t in such a good spot. Plan, plan and plan some more and do the best you can.

Missyj - many credits for your bbq - aside from chip and dip. I agree… sometimes when we are faced with the food the Beck techniques disappear from our brains. I think it just takes practice to remember… strengthening the resistance muscle.

gardener joy - sorry you aren’t feeling so good - hope that passes quickly. Credit for making a plan when it would be easy to overate when you feel ‘icky’.

Billbe - many credits are deserved of you at the Greek Fest. I hope you enjoyed your pastry treat. You’ve done well, really. Carry on!

Lovely - there no such thing as giving yourself too much credit. And, it certainly isn’t a silly or unnecessary thing, either. It reinforces what you are doing well and helps to make it a real part of your relationship with food. Credit for not listening to the ‘onedonwannas”

Lexxiss/Debbie - happy dance for hitting 600 on your bike. So many other credits… wonderful. Especially - getting on the scale after eating something unplanned… I can’t do that very consistently. Carry on!

Valerie - I am so sorry to hear of the death of your daughter’s boyfriend’s mom. This must be devastating for him. Yes… credit with dealing with all these things without a major use of food to cope. So good that you contacted your diet buddy and also took the time to post here. Yes... I am going to be working on asking for DH intentions when he brings home candy... so at least I'll know

Mary contrary - glad you could get some exercise in despite not feeling well… credit! It seems like you are going to be writing… then writing it is!!

Michi - did you know that Trader Joe’s is owned by the same company as Aldi’s grocery? Isn’t the hunger experiment a telling thing. I think it proves without a doubt - it isn’t always hunger that pushes us to want to eat. You can remember this for later.

Everyone have a great day. Thanks for your support, insight and ideas.

09-12-2011, 04:11 PM
Hey Coaches

I weighed in this morning and will take credit for that. I saw a +2.9lb gain putting me at 283.something. I hate being that far above 280. I know it's water retention. I'm doing something about that today by getting 8 glasses of water in. I'll take my credit for that when I complete it.

And I just realized that already I have screwed up day 1 of my newest 4 day plan. Man. I am supposed to be tracking every hour of my day, starting at midnight, and recording what I am doing when/if I am eating/what I am eating/how I am feeling. I am to do this everyday for 4 days to see if there are definite patterns to my life. The theory goes, that once I see the pattern, I work with my natural pattern and I tweak it/optimize it for weightloss and exercise. I *do* have to remember to do the first part, the writing it down part, before I can make any changes. I think I'll just start it now, at 3pm. Go from 3pm to 3pm instead of midnight to midnight. Does it really matter??? I think not.

I moved all the moving boxes of stuff out of the dining room. Now they are all over the kitchen floor. * credit for the first part *dismay at the second part* as I now have to do something with them cause they are in the kitchen. I have two rubbermaid bins, another box, and a bag to move from the transitional space between the living room and the dining room. I want that cleared out too. I am trying to deal wiht my stuff and to, once more, cull my things for the weekend swap and sale at the local community center. I want my extra stuff gone. I am *tired* of having a yukky cluttered dysfunctional apartment.

Better go. Much to do before DH gets home in three hours. I hope to report in tomorrow with some progress on all fronts. Bye :wave:

09-12-2011, 04:14 PM
Sorry that I have been MIA for the past couple of days. I came down with the flu on Saturday night. I had previously agreed to join our church's RCIA program (rite of christian initiation), which was at 8:15 a.m. ( I went to bed at 2 a.m.--my usual time) and then because of 9/11 we were having a Memorial Mass and my DH was singing again for the first time with a new music director. So, I "just went" instead of staying home and allowing my illness to progress there. We went out to eat afterwards and I ate whatever looked good. No regrets though. I ate it mindfully while I listened to another restaurant patron make a "scene" about not having the kind of fish he wanted so he was given an apology and his money back. That didn't bother me as much as listening to what the restaurant manager said as the "reason" behind the snafu. He blamed it on his (foreign) help. I cringed. I felt that this was a cowardly thing for this male manager to say and it didn't sit well with me at all.

I told my DH that I feel caught between a rock and a hard place. This is one of our favorite restaurants. We are very friendly terms with much of the wait staff. They get paid less than $2 an hour. After we were told this by two of our favorite waiters we increased our tipping. I hope this isn't sounding like an "excuse" on my part but if we were to "boycott" this restaurant by not eating there, it really wouldn't change the inequitable work situation there. They have such an attention to fresh fruits and vegetables, quality meats and so on that it just makes it so hard to see what the work environment behind all of that is. I am grown up enough to know life is unfair but, gosh, it is difficult to watch this scenario unfold.

Anyway, I came home and I have been in and out of bed since then. I haven't been on the treadmill or done my weights for 6 days. I have only limited stamina because of my RA (it tires me out) plus all of that inactivity (especially at my age--I'm older than most of you here) is a real "killer" (literally and figuratively)so don't stop being active. It takes that much more to "get caught up". Word from the "wise" (I seem to learn everything the hard way, I guess). Anyway, I will see how the rest of this day turns out before I decide whether I am going to work out. Again, I will let my body tell me what it is capable of. I wouldn't have done that in my 30s. I would have kept working out in spite of having a fever,etc.

onebyone The most important thing you need to do is calm down. All the anxiety is what is causing your mind to do all that spinning. If you are concerned about how you will look in photos here are a couple of options (besides losing weight): there are certain types of clothes and colors that will give the illusion of less weight, body shapers worn under clothes and exercise. I hate body shapers because it is over 80 degrees here almost 6 months out of the year. Navy, brown and black are a larger woman's "friend". Black washes me out since I am a blonde but navy is a good color choice for just about everything. I am saving the best for last: exercise specifically building muscle and toning. Considering your limited means right now, you can build muscle with the simplest household objects, you can do it according to your schedule and not some fitness center's hours and you will see results faster than losing weight. I guarantee that! That gives a person a lot more satisfaction and that fuels doing it more and more frequently.

Over this past summer, I have only lost around 10 lbs BUT I have managed to go down one full size (and even that is loose on me) so it looks like I have lost 25-30 lbs. In fact, this past Friday everyone who hadn't seen me over the summer asked if I had lost weight. One woman mentioned that she thought that I had lost a lot more. I said that I was also exercising so it just looks like I've lost more.

Well, I am going to go back to bed now so take care and I will check back in tomorrow.


09-12-2011, 04:20 PM
Good afternoon:
This weekend I struggled with free floating anxiety. Credit for saying "Oh Well" and had a life despite the discomfort. I was a good mom, a good wife, wrote, I exercised - I was just scared much of the time. I got to school early this morning and took care of a few things that were worrying me. I was a good teacher. I am starting to feel a little better. The important thing is to remind myself that it is my ACTIONS that count, that will pull me out of my doldrums. My feelings, while they need to be acknowledged, don't dictate who I am.

onebyone: I was thinking about what you said about this obsession lifting. That is really the goal. Sometimes it is for me and sometimes, like this weekend, it isn't. You are right on in saying it is a daily focus.
missyj: social stuff is SOOOO hard. You are right on the mark to look at it as a learning experience. I still get sidetracked but the difference is recovery time is much quicker. Sometimes I am back On Plan within the hour. I use to flounder for days before I could clean up my eating again.
gardenerjoy: credit for the back up yoga plan. Sorry you are not feeling well.
BBE: I agree about the quality dessert being progress. I had EXACTLY one half cup of Ben and Jerry's, weighed and measured and enjoyed every bite. A lot different than sneaking spoonfuls and not admitting I was eating it.
Lovely: I don't think you can give yourself too much credit. In my experience, I have lived in a deprived environment through my own doing for years. I starved myself for any self acceptance. I would call myself an ugly monster everyday, I called myself weak, useless, pathetic. It takes a lot of Credits to undo that kind of damage.
lexxiss: Congrats on weighing even if you knew the scale would be up. That is courage.
va1erie: So sorry for the loss. You must feel it deeply in that it was so sudden.
beverleyjoy: I am going to look into sparkepeople tracker. it sounds interesting.

09-12-2011, 10:24 PM
It's going to be a crazy week. I did not get drafts of the job materials done. I banged my head against the same paragraph for four hours. But I just have to keep moving forward . . . I can do it, but the stress is mounting and seeping out in ways that aren't always positive. Trying to preserve the balance is my goal for the week.

Here's a little anecdote that taught me a lot, and has me reflecting more on the type of exercise I do:

It used to be that my only form of exercise was walking the dogs. We live in a hilly area, so that would get my heart-rate kinda going; yet walking the dogs is never quite the extended work out I need.

Since I have been on this quest to lose weight, walking the dogs has taken a backseat. I've only ever walked them after I've already done my own exercise. It just takes a lot of time to walk the dogs (they need at least 40 min.) AND do my own thing. So I've had it in my head that I would increase this type of exercise when I was in the maintaining stage. And I don't feel I'm at that point.

WELL, for a variety of reasons, mainly emotional, I really needed to work out yesterday but the house wasn't available. I suited up myself and the dogs. We put weighted backpacks on the two big ones, to help them burn off more energy. Long story short, I spent most of the walk wrestling with our bull-terrier, who kept pulling back and walking way too slow. If y'all know bull terriers, they do NOT respond to being forced to do anything. The walk was going pretty miserably. I didn't know what to do, I kept getting angry about the situation, excessively angry due to other stresses. I knew that my energy was affecting him (who wants to follow an angry pack leader?), but my energy wasn't being helped by his slow, stubborn pace. What to do?

Credit moi for finally stopping and "listening" to the dog.

I took the back-pack off him. I put his backpack inside MY backpack, which meant I was carrying about 15 pounds extra weight (what with the leg weights I was wearing, the weight of the chihuahua who walks a bit but mostly rides, and now the extra dog backpack). The walk instantly improved. The dog kept pace and relaxed. I felt as if the dog was saying to me, "Mom, you're the one who needs to carry this weight. You need to wear off that energy." And it worked for all parties involved.

The result is that I walked the dogs again, this morning. It still doesn't feel like enough exercise, but I added weight to my own backpack, again and we all got a pretty good work out.

This incident makes me think more about working out my stresses in different ways. With dogs, you can't just burn off the emotion through sweat and adrenaline. You MUST let it go, listen to yourself and the canines, which is another much more difficult but perhaps more beneficial stress release. I'm going to try, therefore, to walk these pups twice a week. I don't think my weight loss will be adversely affected, but it'll have to be something I track.

09-13-2011, 05:55 AM
Diet Coaches/Buddies - Took a refreshing walk (CREDIT moi) to Trader Joe's to resupply my walnuts, pecans, and almonds. The FREE sample was a small organic carrot dipped in humus. So I indulged with no feeling of drifting off plan. Wish all FREE foods were as benign.

onebyone - Kudos for charging forth on recording your activities NOW, instead of just putting it off for another day. Of course it'll give you the same information. I do know that feeling of too much stuff.

Beverlyjoy – Ouch for the constant struggle to keep the salt at bay. Always love that sweet potato.

Debbie (Lexxiss) - Congrats on Mile 600!!! And that achieved in one hilly locale.

MaryContrary - Love the story of the dog. Kudos for turning it into a learning experience.

maryann - Thanks for, "My feelings, while they need to be acknowledged, don't dictate who I am." I need to remember that feelings, thoughts, and wants are just inputs when I decide what to do next.

Pam (pamatga) – Congrats for dropping that clothing size - well deserved for a summer of mindful activities.

Lovely – LOL at your "Idunwannas" - I've seen those a bit. Kudos for just going to your exercise.

Val (va1erie) - Sending supportive thoughts to you and your DD - that's a rough blow. BIG Kudos for not turning to food in a time of crisis.

Readers - chapter 4
Stage 1 The Success Skills Plan

Success Skill 5 Get Moving

Exercise is important in losing weight and keeping it off for these reasons:
. . .
It helps lift your mood. Duke University research shows that regularly performing exercise improves mood just as effectively as taking some prescription antidepressants for people who are mildly to moderately depressed.
. . .

Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), pgs. 69-70.

09-13-2011, 08:39 AM
Hi everyone :D

I stopped all my thumb twiddling and sat down yesterday to plan out my meals for the week. I decided to do it all at once to see just what it would entail.

It turned out about as well as I thought it would. The lists aren't perfect. Breakfast planning was done in a pinch (because I already plan breakfasts for my week). Dinners didn't take that long. But, as I thought they might, lunches and snacks took a long time. Though, it's mostly done for the week now, and I can adjust day by day as needed. Plus, if I keep at it, it'll get easier and easier over time. (I'm hoping.)

Here's to a good (well-planned) day!

09-13-2011, 09:22 AM
Report: didn't read my cards, weighed (up 1), ate fairly mindfully but not particularly slowly, got zero exercise, contacted my diet buddy. Stress levels at my house are very high between Jane's mono, her schoolwork, her college application process, and her desire to support her boyfriend through his loss. She's exhausted and stressed. DH is out of town and can't help. Funeral is tomorrow morning.


09-13-2011, 09:24 AM
Hi Coaches/Buddies - I finally managed to put together a good food day yesterday. May it be the first of many. It took a lot of sitting with uncomfortable feelings, so credit moi for that. The school year is starting again and it's odd this year because my husband is on sabbatical, so I kind of feel like all the work stress is on me this year. I know everything will be fine but old patterns die hard.

Today is my first day of teaching at the university and it's jam-packed. I will have to eat lunch during lessons, which I really don't like doing, but unless I want to commute to a different city more than one day a week, it's my only option. So I'll deal.

I hope to get to personals tomorrow but I just wanted to say, Val, that I'm really sorry for your loss and I'm really impressed with how you're handling the situation. Big kudos to you.

Wishing everyone a great day,

09-13-2011, 10:22 AM
Morning everyone! Not sure what the issue is, but I was having trouble posting last night. So this will have to be a short post from the office this morning as I have a major report to finish today.....

First official weigh-in since being back on plan was yesterday. Happy to report 3.0 pound loss! Despite those blasted chips and dip..... :D Good to see some results, especially with eating fairly clean and upping the exercise so much.

Thank you all for your encouragement regarding getting past those chips and back on target! I did make some less than stellar food choices yesterday, but I always tend to "treat" myself a bit on weigh-in days. Definitely did not overdo it this time, and back right on track today.

Hope everyone is feeling better out there - whether physically or emotionally! Been a tough go for some of you - hang in there! :hug:

09-13-2011, 12:13 PM
This is going to be short and sweet because after this I am returning to bed. My cold was getting better last night but I awoke this morning with it being worse even though I slept well last night. "oh well".

Va1erie Again so sorry for your lose.:hug:
maryann great story about the dogs. We can learn so much from what is around us if we would just open our eyes, ears and heart.
eusebius I hate eating "in between" like that. Credit goes to you for seeing it as less than ideal but certainly worth not eating more over too.
Bill Credit for eating less free samples that can only derail the best laid plans. Somehow the way you are always storing up your stash of nuts makes me think you are part squirrel. Any squirrel relations?
missyj :woohoo: on those 3 lbs gone for good! GJ and Major Credit! :broc: :cb:

I didn't exercise yesterday although I am going to see if I can later this afternoon. For now, I have a "date" with my bed.

09-13-2011, 01:52 PM
Hi becksters/coaches/friends - yesterday was a healthy day. I am always grateful for that along with the willingness to keep trying.

I got most of my 'healthy living tasks' completed either all the way or partially. I am working hard on having a sane relationship with food. Keep hoping. I read part of the Beck book which I don't do often ennough. Credit!

I did change my dinner - just didn't want to eat the high sodium deli turkey. (DH can have that.) I replaced it with something healthy and within the perameters of my food plan.

I need to do my planning better - as once again, I ended up under my calories. I certainly do need to eat more than 1000 calories a day. I had an extra unplanned rice cake with pnb & honey. Somehow, it just didn't feel right. I sometimes think I feel quilty about what I am eating alot anyway . I found a happy medium before - and was able to switch a meal or snack when necessary. Just working on 'my comfort zone' with food. It kind of makes me feel crazy to say all these things. As my son always says: It is what it is.

Have a great healthy day, friends.

09-13-2011, 04:56 PM
Hi Coaches

Weighed in this morning: -0.9 = 282.6 *credit*
I moved the majority of the boxes out of the dining room and can now see the floor and the back wall completely. *credit* I moved the boxes into the kitchen and then headed to the bedroom to clear out the closet. There were 5 bags of clean clothes/linens in there from the move. I got through all of them *credit* and gathered one large bag full of things to donate. *credit* the bag is in the car now to drop off *also credit*I also emptied 2 boxes. I carried some boxes from the kitchen into the bedroom closet and reduced the chaos in the kitchen. I can probably fit the rest of the boxes in the kitchen into that closet but I know some of that stuff will be sold at the swap and sell sale this weekend so I have to open them and look inside. As it is I have a few items that I am going to part with that I wanted to keep... until now. I can let them go. *credit*

I have been working on day 1 of my 4 day plan to map what I do in a 24hr day. I'm to record what time I eat, what I eat, how I feel, what's going on at the time. According to the book, I should see a natural eating pattern emerge when I compare the 4 days. I don't know if I really believe this but I am doing it anyway because I sure don't know everything and I am willing to try. *credit* for trying.

I also saw a job listed on the local library website and decided to apply for it. The deadline was today. It's part time and pays very well. It took me a whole day to get a cover letter written and to just look at my resume to rearrange it so it fits the job. *credit for seeing it through* If I manage t get an interview I'll have to disclose that I was awarded a month long residency out of town next February. that may or may not kill my chance to get this job. I'll have to tell the truth anyway as I will be at that residency doing my project. DH supports me on this so I can say what I need to say if I have to. *credit for my supportive DH* Anyway, this job would pretty much solve my money woes and go a long way to solving ours. I'm crossing my fingers.

Thanks for reading coaches.

va1erie I'm sending you strength to get through this trying time. Please take care of yourself as you support your daughter and her boyfriend.

09-13-2011, 06:21 PM
Hi Coaches!

We're traveling as I speak...DH finished his dental appt. early and I was ready to transition so I could wake up tomorrow morning and focus on taking mom to her appointment without having already driven for two hours.
~took a 10 mile bike ride while DH got drilled.(I'm up to 619 m. already!)
~brought my Beck book and related stuff, even though we're only away for 3 days

Not so good:
~didn't have my lunch. I wasn't and am still not hungry but I need to be vigilant and remember this when dinner time arrives.

Val(va1erie), ,:hug: ...sending supportive thoughts! Credit for remembering your own needs while being there for others.

BillBlueEyes, credit for acknowledging that a certain free sample COULD be OK. (PS I don't ride up and down many hills)

onebyone, credit for willingness to purge stuff, work on your Day 1 of your plan and to apply for a job. Best wishes on all!

Beverlyjoy,credit for reading the part of the Beck book and for identifying those areas which need more work.

Pam(atga), hope you're feeling better soon! Credit for thinking about exercise even though your sick.

missyj, great news on your weigh in and credit for not overdoing a treat after weighing.

Erika(eusebius), credit for sinning with some uncomfortable feelings and pulling off a healhy day.

Lovely, credit for planning your meals, even though you didn't feel they were perfect. Yes, doing it makes it get easier!

MaryContrary, I loved your lessons from a dog. Yes, we can choose an easier path whilst amidst a difficult one. Credit.

maryann,credit for reminding yourself of your actions that DO count as you struggled with anxiety.

09-13-2011, 09:52 PM
Hello Everyone,

Back after missing a couple of days. My Sunday kind of went down hill after I posted as I was really tired and found myself snacking mindlessly from cracker boxes. Guess the only upside was there were only a few crackers left in the two I ate. Probably stayed close to my calories for the day but did not add them up.

Yesterday was better on plan for food, read ARC, weighed, did not get any planned exercise but did wear my pedometer to track my steps. Today again pretty okay with food. I am very busy at work right now and my one colleague is away in Italy for 3 weeks so I have the work for both of us. Woke up feeling dizzy and it's still lingering. After a very rough day at work I picked up DH and told him I had no energy to even think about making dinner. He's wanted pizza from a favourite restaurant for awhile now so I suggested we stop there on the way home. I think I made a pretty good choice with a cobb salad and garlic toast. I brought 1/2 home for my lunch tomorrow. Again no exercise today but I keep feeling like I'm tipping over so maybe trying to keep myself upright will have to count for today! :dizzy:

Hope everyone is OP and things are going well. I'll try to get back tomorrow for personals. va1erie I'm very sorry for your loss and wish you strength to get through it. :hug:

09-14-2011, 12:01 AM
Still feeling loopy from allergy malaise. But I'm sticking to my food plan. NO CHOICE is quite effective when I don't have the energy to argue with myself.

WI: -0.1kgs, Exercise: +0 400/1300 minutes for September, Food: 100%op, Read my Advantages and Responses: yes

BillBlueEyes: a carrot and hummus is a great FREE treat!

Lovely: you said "Plus, if I keep at it, it'll get easier and easier over time. (I'm hoping.)" -- That's exactly what happened for me!

Hugs for va1erie and your family. This sounds like a really tough time.

eusebius: I hope your first day of classes went well--that does sound like a very challenging day.

missyj: great to see you back on track!

pamatga: sending healing energies your way!

Beverlyjoy: I went through a strange phase of eating too little and not immediately being able to figure out how to fix it. Such a foreign concept! I think it helped to look at other people's food diaries at 3FC to kind of get my head around what light, but not too light, eating looked like.

onebyone: yay for all of those credits and for moving forward on all kinds of things.

Lexxiss: great job recognizing when the right time for transition was for you

Tazzy: my symptoms are similar. Do you have ragweed in Alberta? One of my fantasies has been to move north to avoid my two worst allergens -- mold and ragweed.

09-14-2011, 06:38 AM
Diet Coaches/Buddies - Took a walk to the hardware store to buy a 3 inch clamp to attach a vent in my attic, CREDIT moi. Then, to the benefit of my exercise needs, I retraced my steps to exchange them for the 4 inch clamps that I needed. Eating was on plan, CREDIT moi, with no diversions for additional snacks.

I get to tick my monthly counter today to the six year mark on my journey. I'd have never predicted such a long duration. Hats off to the strategies of Dr. Beck.

onebyone - Keeping my fingers crossed for that library job. Kudos for meeting the deadline with your application.

Joy (gardenerjoy) – LOL at "I don't have the energy to argue with myself" but hoping that you get your energy back.

Erika (eusebius) - Ouch for needing to figure out how to eat while teaching. I'd have to give up my raw carrots since they are a bit noisy, LOL.

Beverlyjoy – I like the goal of "a sane relationship with food." Good luck getting back to your comfort zone.

Debbie (Lexxiss) - Congrats on another 19 miles.

Pam (pamatga) – Ouch for an early season cold. [Yep, no doubt my need for nuts comes from the squirrely side of my family, LOL. It is interesting that my stash of nuts isn't a problem for me; they are measured out per my plan each day. It's my DW's jar of trail mix that calls to me off plan.]

missyj - Kudos for "Day 7 of 30 On Plan" - may those continue. And congrats on those 3 pounds gone.

Tazzy - LOL that maintaining vertical is exercise of the day. Ouch for the snack attack, with Kudos for reporting it so you can figure out what to do differently so it's less likely to happen again.

Lovely – Seems like the right attitude to know that you can adjust your written food plan day-by-day as needed. Kudos for making the effort to produce it.

Val (va1erie) - Continue to send supportive thoughts through real stress.

Readers - chapter 4
Stage 1 The Success Skills Plan

Success Skill 5 Get Moving

Exercise is important in losing weight and keeping it off for these reasons:
. . .
It helps you sleep better. Brazilian researchers determined that physically active seniors slept better and longer than their sedentary counterparts, possibly by helping to regulate body temperature.

Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), pg. 70.

09-14-2011, 09:19 AM
Hi Coaches/Buddies -
Ouch - last night was not good. But today is a new day and I am turning it all over to my higher power today. There is so much to do, but I can only do one thing at a time and I have to trust that I'll know what the right thing to do is in each moment. Perhaps easier said than done. We had a great speaker at meditation sitting last night who really showed how we can tap into a larger, vaster perspective on our problems and fears. Really inspiring.

missyj - congrats on 3 pounds and getting past the chips!!
pamatga - sorry about your cold - hope you are feeling better today. :hug:
Beverlyjoy - wtg on a healthy day. I don't think what you're saying is crazy at all - rather, very insightful! Guilt is so frequently associated with our food choices. I relate big time!
onebyone - kudos for the many, many constructive and healthy things you are doing with your unpacking and with the 4 Day Win. Fingers crossed for the library job - it sounds perfect.
Debbie (lexxiss) - I am always impressed by how well you handle all the crazy stuff life throws at you! You're an inspiration.
Tazzy - I relate to the mindless snacking and to feeling incredibly busy. :hug: to you.
gardenerjoy - hope the allergy woes clear up soon. Great reminder about the power of NO CHOICE.
BillBE- I love how you can turn a pain in the derriere -- like needing 4 inch clamps instead of 3 inch clamps -- into a positive. And hats off to you for six successful years!

Better finish up my smoothie and plunge into another busy day. First rehearsal for the ladies' choir this morning, then a concert at a seniors' residence in Scarborough (northeast Toronto). Wishing everyone an OP Wednesday...

09-14-2011, 10:13 AM
Happy Wednesday! :)

Felt a little off the last couple of days, and sort of weak, but I got plenty of sleep and rest, and I woke up nice and early-ish today. I'm off to a good start.

Still just coasting along and focusing on the lessons I've learned so far. I'm glad that I'm not pressuring myself to move onto any new days just yet. I'll get there, but right now I'm happy to just be building the healthy habits up through planning out meals.

BillBlueEyes - Congratulations on that 6 year mark! Wow! :D

va1erie - My thoughts are with you and those around you today. :hug:

Be well, everyone! Have a great middle of the week!

09-14-2011, 12:52 PM
BILL :congrat: on your 6 year anniversary!! Do you feel that at some point you can say you will never have to battle the weight issue or is that unrealistic to think that could be possible?? Do you connect with the maintainer group that meets here on 3FC?? I recall following quite a few different ones here who lost the weight a few years ago when I first joined and, from what I know, are still keeping it off.

Wistfully, I wish it had been me but several months after I joined here my Mom got sick with cancer and that pulled me away from home here back to being there physically for 3 1/2 months. Then, I was depressed for a chunk of 2009 only to get laid off and finally when I decided to get back on my weight lose journey it was already the summer of 2010. I just hope my life can stay "uneventful" long enough for me to finish this work I started. I am crossing my fingers. With all of these Beck skills, I should feel "confident" that I could lose weight through just about anything but sitting here sick right now, with my mind in a fog, it is hard to imagine at this moment.

Well, I am "listening" to my body and having mostly carbs the past couple of days but then we all know what that means----- temporary bloat like a blowfish!! Still, I sense my body is happy. It feels happy like if my belly button could talk it would say, "yum, me like!" So, pb on whole wheat English muffins, pecans, banana, raisins (I just didn't assemble them, Bill, I ate them separately---I keep forgetting) and an apple are my fare right now. Shredded wheat is calling my name right now. Then, bed with clean fresh smelling linens. My indulgence when I am sick.

beverlyjoy I could never imagine me eating under 1000 calories unless I was puking my guts up. [The snack above I just mentioned was over 1000 calories.] How can you under eat like that and not miss the pleasure of delicious food??? Aren't you worried that you will put your body into survival mode and stall your weight lose? I hope you aren't swinging the other way and becoming anorexic. If you are, let us know. I'll make sure I air delivery you my whole wheat bean muffins along with my whole wheat pizza with a side of fresh fruit to jump start your appetite. :D

onebyone Great Job in the decluttering!! One word about the potential job interview. Don't mention about the month long residency until after you get the job. I have a friend who tells prospective employers all of her personal vacation plans during the interview (and she gets lots of them too!) and I can tell you: it is an instant job denial every time. I think it is her way of sabotaging getting a job she didn't really want anyway. You just never know. They might actually keep you on and allow you to go in spite of the month long absence, especially if they really like you. Never underestimate the attraction of growing on people. You have a way of doing that you know. I'll pray that you get it. Lord knows(and we do too!), you could use it.

eusebius Yes, it is all about handing everything over to HP. I just wish someone would have told me that out of the gate like 40 years ago. The things that I could have passed on and should have too. OY! So, many things would have been done differently. I am usually clueless about what is in my best interest until I have screwed up several times. Sounds like your life is getting more stressful which is why it is so encouraging to hear that the meditation is going so well. Plug in to the Source and just go with it like a good wave (Superchick I'm thinking of you!)

Tazz, missy, gardener, lovely et al I would stay and chat but I am just so tired from this influenza. So, :congrat: on the biking, sorry about the allergies and good job in cracking the books!! I am hoping this won't bench me for this coming weekend's plans (lots). "Oh well". In the meantime, have a great day for those who can and for those under the weather----this too shall pass (hopefully without too much gained from it....darn carbs anyway):mad:


09-14-2011, 04:46 PM
Hi Becksters/coaches/friends - yesterday was a healthy day. I am always grateful for that. I did accomplish many of my Beck tasks to some portion:

Eat seated - yes
No seconds - yes
Left a bite - yes
Arc/rc - some
Beck - no
Fork down between bites - some of the time
No choice/red light - YES
Plan/measure/log/track - yes
Exercise - stretches and strengthening
Sodium - yes 1550 mg
TASTE/mindful - more than usual

The scale has been down for several days. So I am down another pound since last Wednesday. That take me to 219. I reached my mini goal and now have changed that to it 214. In fact - I’ve lost 11 pounds in the past five weeks. I am so grateful. I think my daily meditations and guided imagery has helped me.

After my afternoon snack (watermelon along with cheese on rice cake) I really wanted more.. Wanting something chocolaty - but, I used my resistance techniques and the craving went away. Yay… credit.

Pamatga - I hope you feel better soon. Having the flu make ya feel just like yuk. I think sometimes we just need to eat what feels right to get better. I surely appreciate your concern. However, there is no way I am anorexic. I think my low calories are coming from me trying to keep my sodium around 1500. (I am pre-hypertensive) I am learning to plan around that. According to Spark people - taking into account my daily movement/exercise - my calorie range is 1250 - 1500 daily. Even on the days recently when, at the end of the day, my calories were about 1000 calories, I still ate another few hundred before bed to keep it at a healthy number.

Lovely - hop right back on your plan. Being off a few days can happen. Carry on with your plan and Beck stuff. Take as long as you need on each day before moving on.

Erika - oops about last night. Forgive yourself. Your outlook is perfect - take it a meal/day/moment at a time. Plan, plan and plan some more. I would have loved to be with you at the meditation sitting last night - sounds good.

Gardener/joy - sorry you are still feeling crummy with allergy stuff. You said: NO CHOICE is quite effective when I don't have the energy to argue with myself. That’s one senerio I’ve not heard before! Credit for food being 100% on plan and reading your response cards.

t-azzy - credit - you were able to put the Sunday extra food aside and move back to your better choices! Credit for choosing the salad and bread… plus saving half for another meal!!

Lexxiss/Debbie - wonderful credit to bring your Beck Book, etc along with getting in your bike ride in the midst of being so busy with DH and DM. Carry on.

Onebyone - good luck on the library job - I hope it can work out the way you want. Credit for getting all that stuff in boxes and bags moved around. Let us know the results on your exercise on feeling natural hunger.

Billbe - credits galore! It’s wonderful you got in that walking exercise and no major food issues. Nice. Congrats on another month of living with the Beck principles. Thank you for hosting this forum, too.

Missyj - Happy dance to you in honor of that wonderful weight loss!!
I can totally relate to extra treats after a weigh in day. That is how I lived my life for years. I am just now being able to weigh more often during the week and not giving myself permission to eat extra those days. I made a response card about it saying: It’s not OK to overeat on days I weigh. Sabatoging thought: It won’t matter. I have a week to make up for it. Response: Actually it does matter - because I am only kidding myself.

Have a great day, friends.

09-14-2011, 07:09 PM
I'm realizing that, to some extent, I have a choice whether I experience hunger as scary emptiness or airy lightness. Naturally, I want to fill scary emptiness. Just as naturally, I want to feel airy lightness. So, I tolerate hunger much longer if I experience it as airy lightness.

We're going to a reception and dinner tonight. I had a light lunch, so my normal party strategy of focusing on the veggies and taking tiny servings of other items should work fine.

WI: -0.15kgs, Exercise: +0 400/1300 minutes for September, Food: ?%op, Read my Advantages and Responses: yes

BillBlueEyes: good job reframing what must have been a frustrating parts experience to exercise. Congrats on 6 years! That's a really awesome achievement!

eusebius: hope today went better for you. You could turn this around: "trust that I'll know what the right thing to do is in each moment" and trust that what you do in each moment is the right thing to be doing. If you end the day still breathing, it probably was.

Lovely: taking a breather at the planning out meals point sounds like a great approach!

pamatga: hope you're feeling better soon!

Beverlyjoy: so glad you're seeing results on the scale after putting together a string of successful days.

09-14-2011, 10:25 PM
Hi Coaches!

It was a good Beck day. I made a plan, stuck to it and remembered to bring my green book to the Dr. office for my mom's appt. I even got to use my resistance skills when they brought a big basket of full sized candy bars after her procedure. I just reminded myself we were going to Whole Foods for a nutritious and yummy lunch. I was especially glad to get some reading in today. Yay! I think I'll read some more before bed.

Oh, and exercise was an early morning hike up a pretty steep trail behind the Forest Service. It was gratifying. We hadn't hiked there for years, because we ended up with a dog who couldn't do this trail. When we started up this morning I remembered I had not done this since I'd lost all my weight. This was a trail I would make myself go up...usually stopping 6-8 times on the way up. But I would go because I was determined to exercise and lose weight. Today, I went right up with only 1 for all.

Carry on...hope I'll have a little more time tomorrow.

09-14-2011, 11:48 PM
Hey Coaches

Just a quick check in. I weighed in *credit* and was down 0.2lbs. I don't remember what the weight was though. I'll know in the morning.

I have kept up with the task of recording when I eat what and what was going on and how I was feeling at the time. I'm half way through now.

I worked at the ceramic studio today and got the low down on my new guild position (I'm looking after the tea room for the year) and then I picked DH and then we made dinner and watched the premiere of Survivor.

My food was okay today. Not to good/not too bad.

I'm off to read my foodplan book and to read my reward books for getting my tasks done today.

See you back here tomorrow Becksters.

09-15-2011, 06:52 AM
Diet Coaches/Buddies - Eating on plan included dinner at a friend's house, CREDIT moi. Exercise was lifting our new refrigerator with another guy using a set of those neat Shoulder Dolly straps. It was flat out easy, even though the fridge is large, wide, and heavy. Don't know how I've lived my whole life without owning these before.

Thanks all for your kind words at reaching six years on my journey.

onebyone - Yay for an OK food day. Nice to know what your Guild position is so you can just plan that into your life.

Joy (gardenerjoy) – Kudos for having in your pocket, your "normal party strategy of focusing on the veggies and taking tiny servings of other items."

Erika (eusebius) - Ouch for a day so stacked that you have to trust your instincts to do the right next thing. Hope you made it through.

Beverlyjoy – Kudos for using your resistance techniques against the desire for "something chocolaty."

Debbie (Lexxiss) - Congrats for your uphill hike with new ease. Ouch for a Doctor's office providing candy bars.

Pam (pamatga) – Such a nice thought, "Still, I sense my body is happy." "never have to battle the weight issue "- my take is that I'll need to continue being diligent for life. Hopefully, that will include remaining at a healthy weight, but I doubt that will occur without remaining mindful.]

Lovely – Yep, build on what you've got - then move out when it's time.

Readers - chapter 4
Stage 1 The Success Skills Plan

Success Skill 5 Get Moving

what to do . . .

1. Check with your health-care provider to be sure that your exercise plan is safe for you.
. . .
Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), pg. 70.

09-15-2011, 10:47 AM
Good morning! :goodvibes

Yesterday was a swimmingly grand day on plan!

I really saw the benefit of having my foods pretty much planned out. I wasn't dreading the "lunch time struggle" of trying to figure out what to make. I looked at what I planned, I made it, and then ate it. No fuss.

It was.... nice. :)

It's also been very nice to enjoy feeling mildly full to almost full when I'm done with a meal. I've settled in on a slowing down/mindful technique that seems to do the job for me. Take a bite of food. Put down the fork. Wait until I chew thoroughly and swallow the one bite before taking another. Repeat. It's so miraculously simple, but without thinking about it, I could easily take 3 bites at a time and not really enjoy the food.

I want to take a moment to thank everyone who posts in this thread, because I've really enjoyed reading about your days and the positivity in the posts and about working the plan. I've taken a lot of comfort in seeing others who are succeeding with such great attitudes about the whole process.


09-15-2011, 12:54 PM
Good morning everyone!

Another very quick check in as things on my desk keep piling up! Had a couple of okay days OP, still not fitting in the planned exercise and am feeling tired because of it. Mentally tired also but need to focus and get back on track with exercise. Credit for weighing in the mornings and reading by cards at least once each day. A big credit for grocery shopping last night and leaving the store without any temptations. :carrot:

I'll try to check back in tonight, I have a massage appointment after work so if I'm still awake and get to the personals.

Have a great day everyone, it's almost Friday.

09-15-2011, 02:55 PM
Hi coaches/friends -yesterday my food plan took a few twists and turns - however, I was willing to, still, write down everything I ate and I was just at the high number of calories. My sodium was around 2000 mg salt. (That's OK) So, it turned out OK on ’paper’ -as a successful food day. I am grateful. (successful but kind of sloppy) But, still grateful to be willing to use ideas I am learning to stop me from going crazy with food.

I had many positives and credits - wrote down & tracked all my food (planned and unplanned). I ate seated only, had no seconds & always left a bite. I didn’t read my Arc/rc or Beck Book.

I just found out that in two weeks my 4 year old grandson is coming for the weekend - he’s bringing his parent’s too. *wink* I am excited!!

I got a Britta filter pitcher. It really makes the water taste better.

T-izzy - credit for your shopping and other Beck tasks completed despite being so busy. Enjoy your massage.

Lovely.. I totally agree with you about the planning ahead. So often, when we don’t plan’ the food or the day's menu- our food thoughts will continually spin around in our heads. But - planning takes that away. Just have to look on the paper, etc to see what’s next. It’s wonderful that you are feeling the results on mindful, slow, tasting eating.

Billbe - credit for staying with a plan, even at a friends!! DH said the same thing about shoulder dolley straps years ago, too.

Onebyone - good job on keeping track of your food. Glad you could work at the ceramic studio.

Gardener-joy - credit for working on figuring out all the hunger possibilities. Good that you had a plan for the gathering.

Lexxiss/Debbie - so glad you made your plan and stayed with it. Credit for taking your Beck book as you wait at the doctor’s appointment. I like to do that, also. It’s the perfect time, really. Credit for your hike and only one stop!!!

Hoping everyone is having a happy healthy day.

09-15-2011, 02:58 PM
Good Morning All,
Busy life - ing. Credit for fitting exercise in this week. I hear Tazzy about difficulties of fitting it in. The last two days I squeezed a long walk while waiting for DS to finish piano lessons. This morning I did half a yoga class between dropping DS off and getting my hair cut. The only willingness I needed for those two events was change into work out clothes and not freshen up the make up. Small sacrifice. Before I wouldn't have counted them as REAL workouts but I know now everything counts toward my 30 min. a day goal.
Weigh today - back to ticker which is a shock since I was blue and struggling OP this week but I have learned time and again. It is not when I slip that creates the damage, it is how quickly I get back on track.
Eusibius: Credit for walking through discomfort and getting back on track.
BBE: Belated happy anniversary.
Beverleyjoy. Plan switches sometimes are so smooth and sometimes they are a sign that I am heading off track. Difficult to know the difference.
Lexxiss: I was still hungry after dinner, too. I had to say, Oh Well, bad choice. I get to choose again next meal.
Lovely: Congrats on weightloss
Pamatga: I hope you feel better.

09-15-2011, 04:35 PM
Hi all,

Just a quick check in. Had the last 2 days off and then work tomorrow. I feel almost caught up with my 2 weeks of Beck steps but I do have to seriously sit down and tackle day 14 - Plan for tomorrow. I don't like the idea of pigeonholing myself into eating exactly A for breakfast, B for a snack, C for lunch etc. As with some of the other steps, I know I have to just try it for a bit before saying it's something I don't have to do.

Today I've done well so far, I did want to eat more after my lunch but I think it was just out of boredom so I hopped on here and started playing a game online for distraction and I made it to snack time without a second thought :D Dinner tonight will be Mexican - turkey tacos, rice, and some fat free re-fried beans. I'm looking forward to it because it will be the first chance to get a nice sit down meal with my boyfriend in about a week due to my work schedule. Now I just have to convince him to join me at the table and not the tv.

09-15-2011, 05:23 PM
I'm realizing that, to some extent, I have a choice whether I experience hunger as scary emptiness or airy lightness. Naturally, I want to fill scary emptiness. Just as naturally, I want to feel airy lightness. So, I tolerate hunger much longer if I experience it as airy lightness.

Thank you for the concept of 'airy lightness', Joy. I'm going to bed feeling this and am, baldly, quite thrilled by it. I'm taking the liberty of quoting you over at the Operation 5-10 thread on the Maintainers Board. :)

09-15-2011, 05:48 PM
Sorry I didn't get in here yesterday! Funeral, then a lot of busy busy busy surrounding that. I'm glad it's over.

Report: read my cards, weighed (down 1 yesterday, back up 1 today), didn't get any exercise for the fourth day in a row :( but I'm hoping to be back at my normal class tomorrow morning if my daughter is feeling better tonight. Ate reasonably, contacted my diet buddy! Once again no time for callouts -- dh is on his way home after being gone for four days, must get dinner started!


09-15-2011, 10:51 PM
Hi Coaches

Had a bad food day today. Chose sugar for my lunch. I did eat and then stop eating it but it made me feel icky all day. Then DH came home and I overate for o well and we move on. again. always. We move on.

I weighed in this morning to see a +0.7 rise in my weight.
I continue to write down when/what/where I eat my food. I am done day 3 of 4 now... almost finished and can see if there are real obvious patterns of behaviour there.

Tomorrow morning I have an appt with a doctor who is accepting patients. It's tough to get a new doctor and I need one since my bp meds are on their last renewal. So I stopped by the new doctor's office and I have an appt to meet him tomorrow at 10:30. It's not a "doctor's appt" per se really, we are interviewing each other to see if we like each other or are a good fit.
Call me old fashioned but my old doctor never "interviewed" me. He just treated me. I did see another sign for a "female physician now accepting new patients" and I jotted the number down, in case our "interview" is a bust.

That's all I have for today.

09-16-2011, 06:16 AM
Diet Coaches/Buddies - No extra snacks, CREDIT moi, for an on plan day. My great achievement was to get my car inspected after sneaking around town for 15 days with an out-of-date inspection sticker - an invitation for a fat ticket if stopped.

onebyone - Good luck with that interviewing a new doctor.

Beverlyjoy – Yay for the upcoming weekend visit with your laugh therapist, LOL.

sliverbirch – Waving toward your 'airy lightness.'

maryann - Useful thought for me, "It is not when I slip that creates the damage, it is how quickly I get back on track." By-the-by, why aren't roasted walnuts sold anywhere I've looked?

Tazzy - I'm jealous of that massage appointment.

Michi702 - I know that feeling that planning is like pigeonholing; I felt that way but after some feelings of success like Lovely writes about, I grew comfortable with it.

Lovely – Music to my ears, "I looked at what I planned, I made it, and then ate it. No fuss." So good to be reminded of the benefits of a plan.

Val (va1erie) - Yay for the joy of DH returning after four days.

Readers - chapter 4
Stage 1 The Success Skills Plan

Success Skill 5 Get Moving

what to do . . .
. . .
2. Start walking a minimum of five minutes every day. The point is not necessarily to burn calories but to establish a daily lifetime habit of exercise.
. . .
Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), pg. 70.

09-16-2011, 09:10 AM
Hi Coaches

It's my official weigh-in day. I'm up 7lbs from last week. I have not lost the puffiness and I just stopped doing what I could to make the numbers better. Because I don't want to gain 7 more pounds this coming week, I will keep trying, but I sure don't feel I will ever get below 270 ever again. I'll just move forward from here. I have no choice but to move forward--and I want to move back down, not up, but I am not sure what I am willing to do to make that happen. I feel very very discoraged today. O well, feelings are not facts, and in a few minutes, a few hours, or a few days, I may be very willing to try again. I'm not the only one "hanging in there".

TGIF coaches.

UPDATE: I passed the interview; I now have a family physician again. It may have helped that he too moved here from Ottawa. He's very soft spoken and was wearing white jeans and red and white pinstripe shirt--very fashionable for a doctor. He took my bp (sigh) and it was a little elevated but to me it sounded ok. I'm glad that's overwith.

My food hasn't improved today, but the offplan eating is only at mealtime. I did *credit* complete the last day of my 4 day win where I track my food. Perhaps it's a good thing to see how/when/where I go offplan. It happens more often than I can count. Tomorrow I'll look and see what patterns jump out.

09-16-2011, 09:12 AM
Report: didn't read my cards, weighed (down 2.6, no idea where that came from), ate slowly and mindfully. Much stress here still as my daughter's boyfriend (the emotional support of whom has been basically a full-time job for her the past two weeks while she was supposed to be recovering from mono) broke up with her last night! :club: Small beans in the grand scheme of things, I know, but to a 17-year-old it feels like the end of the world, especially when she's exhausted all the time because she's spent so much time with him she hasn't gotten enough sleep to allow her to heal. I tend to feel stressed when she feels stressed, so my own stress levels are not great But I didn't eat for comfort, yay me, and today I finally got to my exercise class after missing it twice in a row, walking there and back (yay me). Contacted my diet buddy.

gardenerjoy - I LOVE that! Airy lightness instead of scary emptiness! Good for you for realizing it's to a great extent up to you how you experience hunger.

Lovely - Yay, you for discovering that you actually LIKE feeling mildly full! That's an advantages card: "I PREFER feeling mildly full to feeling overfull."

Tazzy - Good for you for leaving the grocery without any temptations!

Beverlyjoy - Good for you for tracking even though your eating wasn't exactly as planned! I sometimes have a hard time making myself track when I haven't eaten as planned.

maryann -- Good for you for fitting in exercise even though it's not always easy! Wow, 1/2 a yoga class! THAT's determination! I probably would not have even considered doing half a class -- I'd have just thought, "Oh, well, that class won't work for me." But you're right -- half a class is much, much better than none!

michi - You don't have to plan forever. You just have to plan for now. Eventually you move on to a different kind of planning -- one that allows a LOT more flexibility.

onebyone - Good for you for stopping eating, for moving on, and for keeping trying even after what must have felt very discouraging. I don't know your whole story with the 4-day win thing, but it seems you're trying a new approach to dealing with food/eating issues that is expected to take a while to master? When golfers change their swing, they sometimes gain a few strokes before the new stroke starts to become instinctive and they can shave a few.

BBE - yay for an on plan day!

09-16-2011, 11:31 AM
Hi Coaches!

Yesterday was a "hang in there" by a thread kind of day. I did succeed staying OP with SBD Phase 1, which was my goal. I have 2 days down and believe that today will be a breeze. *credit* We hiked up our mountain a little further but will not go up today. I'm nursing a small cold which was part of yesterdays problem. My biggest Beck related success was reminding myself that even though it was lunchtime that I would not eat while I was upset. I waited until I was calmed down. *credit* We have a tree that needs to come down and I found myself in the middle (again) between my mom and DH...very uncomfortable for me.

I must run this morning...I'm taking my mom to Denver for an appt. which is great for me. I pick a lunch spot and enjoy a healthy lunch BY MYSELF! *credit* for good choices. It's a new habit which I've really come to enjoy since she has this meeting once a month.

Take care everyone.

09-16-2011, 12:29 PM
Good Morning Coaches,
OP yesterday. Volunteered in DS class. I taught art. Two kids cried because they didn't think theirs was good enough. This is very troubling to me because it means they have had so little art experience that they can't accept who they are artistically. Plus, art is emotion and it is frightening to some. From experience I know they will come around but I think, What is happening to our expressivenessas humans. Kids are becoming robots.
Work Day on MFA. I have set goals plus a plan to exercise and make a freezer batch of brown bag burritos for lunches.
Michi702: I didn't like (see hated) the idea of writing down my food,as well. I had had a friend in OA and I thought she was insane. But I realized that I wanted to be thin more and that fear was under my Resistance because never before could I stop myself from eating. Good Luck and keep on keeping on.
Lexxiss: Hanging by a thread totally counts. Credit
Va1erie: Credit for walking through this stuff. Nothing more painful than watching your child struggle. Glad you got to exercise class.
onebyone: I can hear your discouragement. I am glad you posted today. That is a credit for telling it like it is. I know recovery comes from that kind of truth telling.
BBE: I ll have to ask hubby. Don't know about the roasting.
silverbirch: thanks for passing on airy lightness.

09-16-2011, 12:55 PM
Hi everyone!

It's a great day here :) Very cool, and wonderful.

Not a whole lot to report, which is a good thing! Just sticking to my plans, and getting things done. About to get up and take my daily walk for movement.

Wishing everyone well! :hug:

09-16-2011, 03:27 PM
Thanks for all the well wishes. I believe the flu has passed. I am allergic to antibiotics (as is my sister and my mom was) so I just have to allow my body to heal itself. It does if I treat it with the respect it deserves!

I read all of your posts. Last week, I agreed to do a report on an early 4th century Pope, St. Eusebius (I picked it because of you Erika) and I didn't feel well enough to do until 1 a.m. today. I need to go and print off a copy to hand to our leader, review what I researched (god bless the internet!) and then give it tonight to our group. I was going to make my whole wheat banana bread but I just don't have time.

I will quickly add that now that I am back to where I was I am falling in line with the spiritual fasting for the next 6 1/2 months. It began on Wednesday. My DH, Paul, bought himself Kit Kats when he went to pick up o.j., milk and bread (and this is mandatory for him by the way!) and I helped myself to two last night. ["Feed a cold, starve a fever."] No more from now on though. What he does with the rest is on his shoulders, not mine!;)

onebyone Would meditation help with your anxiety? Can you set aside 10 minutes and be quiet--maybe, even lower the lights and keep the noise both outside and within down to a dull roar?? I suspect that your BP is also linked to your anxiety as well as the puffiness. Have you gone low sodium as part of your BP treatment? I found that by cutting out caffeine (and then reintroducing it several years later) my once high BP dropped down significantly. Now the only time it goes back up is after having Chinese.

My heart is with you as you struggle. It will come. I know it will.:hug:

I am going to cut this short. GJ Bill on lifting the refrigerator Mighty Man!! Beverlyjoy, Lexxiss, et al --GJ on the menus and walking that hill (I hear you on that one!) I will get back to all of you tomorrow when I have more time to chew the fat (low of course) with ya all.

What is with Doctor's offices and handing out junk food? What ever happened to a good polished apple or is it only witches that hand those out anymore??

Love Pam

09-16-2011, 03:31 PM
Hello Everyone,

Had an OP day yesterday with food, reading cards and planning. Missed my exercise but had a wonderful massage! I have now finished the 42 days of Beck and am giving myself credit for that. Quite a few things are more automatic now and I have been more conscious of pausing before snacking and asking if I really need to and what choices am I making. Weight was up a bit this morning but that's a biological/hormonal thing and I'm not letting it phase me, it's only a number after all. My smaller clothes are my inspiration right now! I did take measurements last weekend and have lost 4inches total so that's a start in the right direction.

Looking forward to the weekend and a break from my desk and office telephone.

Have a good weekend:wave:

09-16-2011, 03:47 PM
Hi friends/coaches… yesterday was a healthy day.. I am grateful. I did all my Beck journal work. Credit. I do this in a spiral. I have a ‘system’ to keep track of it all. Twice during the day - I used my resistance techniques to stop from eating unplanned food. One time was that I fell asleep in the LazyBoy chair. I woke up to meander to the bedroom. Ordinarily, I would have stopped to eat something. But, I didn’t - it’s a major credit.

Last time I was at the grocery I got two no sugar fudge bars. I planned for one yesterday… but, ended up eating both. (different times of the day, at least) So, I was mostly OP.

I did many things well: left a bite, ate seated, fork down (sometimes), no seconds, lots of water, calories were good, sodium was good, and I tried to eat slower/mindfully/tasting the food (did better). I did not read my ARC/RC/Beck and no exercises.

I’ve been looking at some menu threads around 3fc. I need inspiration - for seeing how I can maybe change it to lower sodium. There’s some good info on the recipe places, etc on the internet.

Maryann -dog walking and yoga - excellent!! You said: It is not when I slip that creates the damage, it is how quickly I get back on track. I think we could all tatoothis to our brains. LOL

Michi - my DH only wants to eat in front of the TV, too. So, sometimes I turn off the tv when he’s not around and it’s time to eat. I’ve tried and tried to get him to the table.. It last for a couple of days only.

Valerie - hope your daughter’s feeling better so you can get your exercise in. Glad DH is home… that’s nice. Sorry to hear of the split with you daughter and her boyfriend. It is so true… often parents get stressed when their kids are stressed. (at least I do - however DH doesn’t.- hmmm)

Onebyone - credit for keeping tack of your food. I’ve never heard of a doctor interviewing a patient either. Let us know how it goes. Sorry you are struggling so. Plan, plan and plan some more. Try to hop back on your plan and do the best you can.

Billbe - credit for your OP days and staying ‘under the radar’ until you could do your inspection!

Lexxiss/Debbie - so glad you could hold on tight and get through phase one of SB. *sigh of relief for you* Major credit for not eating when upset!! Carry on.

Lovely - glad you are having a good day!!

Pamatga - so glad to hear you are feeling some better. YAY I know it’s hard to have candy around the house. I’ve had to ask DH to keep it out of sight or don’t bring it in the house, please. Hop back on your plan… you will be OK.

tazzy - so glad you got your massage!! I am doing a happy dance for you. So many Beckism’s are becoming a bit easier or more natural for you. It’s awesome.

Have a good day, friends.

09-17-2011, 04:21 AM
Hi Coaches!

I had a healthy day and travel early Saturday morning, so checking in very early. My lunch out was enjoyable, small and OP. I saved room for a small snack at Whole Foods. I tried some buffalo wings from their deli and peeled off the skin. *credit* Since I didn't have formal exercise, I parked as far out as I could every time I stopped. It occurred to me yesterday that there are alot of foods that I still walk by every single day and wish that I could eat...I have moments of some sort of regret. I remember when I didn't care and I just ate everything I wanted to. Those days are gone and are not coming back unless I want to gain my weight back. What I can do, however, is be creative with my choices and seek out new options...and when I really want to try something, Dr Beck lets me plan it in at a future date. Keeping that thought in mind, I went to my favorite spice store yesterday. I bought some Mayan Cocoa, which had cinnamon and chili powder in it. I promptly made my black bean brownies when I got home and added the spicy cocoa. It was interesting, but more importantly, I was willing to try something new.

In an effort to get back in the loop...I will catch up with yesterday's postings.

BillBlueEyes,credit for an OP day with NO extra snacks and belated congrats for another maintenance milestone!

Beverlyjoy, have you looked at the SBD recipes? There is a pretty good collection there...whole grains/no whites. Credit for not eating on the way to the bedroom! I sense that is a big success!

Tazzy, great that you have finished the 42 days of Beck with such great results! *credit*

Pam(atga), glad you're feeling better! Great that you are saying NO CHOICE to the Kit Kats!

Lovely, "no news is good news!" credit for checking in!

maryann, credit for setting goals, which include exercise and food planning on an MFA day.

Val(va1erie), so sorry the drama continues. Poor DD. credit yourself, for taking care of her, not eating for comfort, contacting your diet buddy AND exercising!

onebyone, I hope you are feeling better. From another sometimes puffy person, 3 days without the high sodium foods and watching the white flour/sugar will bring your weight right back down. It also works the opposite. credit for saying NO CHOICE to moving forward. Great you have a new DR.

09-17-2011, 06:12 AM
Report: didn't read my cards, weighed (up that 2.6 I was down yesterday -- I bet I just stepped on the scale wrong then), ate fairly mindfully, made good choices, didn't have a wine-induced snackfest after happy hour, got tons of exercise (my class, plus I walked both to class and later to happy hour), contacted my diet buddy.

Lexxiss - if all you have is a thread to hang on by and you manage it, yay you! :) I understand that feeling of regret when you walk by the foods you used to eat. I kind of think of it like the whole 'airy lightness' vs. 'scary emptiness' thing. There's a -beauty- in not eating everything you want to eat.

Lovely - yay on sticking to plan!

maryann - love your thoughts on art! I remember what a revelation it was to me when I first heard the term 'modeled art.' I thought about all the kids being handed a piece of blue construction paper and a bag of cotton balls so they could recreate the 'snowy day' picture their teacher had made. Do you ever watch Project Runway? (My guilty pleasure -- reality competition for aspiring fashion designers.) This season there's an episode in which the designers go to Harlem School of the Arts and create a painting with teenagers, then use that painting as their inspiration for a garment. Some of the art these kids were creating was ASTOUNDING. Seriously could go into any gallery.

pamatga - so glad to hear the flu has passed! I should get my shot!

Tazzy - Yay on finishing the entire Beck program and that some things are becoming automatic! That's big!

Beverlyjoy - Yay on using your resistance techniques to resist unplanned eating!


09-17-2011, 07:46 AM
Diet Coaches/Buddies - Eating was on plan, CREDIT moi, including a walk (CREDIT moi) to a vegan restaurant. It was such a pleasure to see them super busy - it's more common for noble efforts to die off without support. DW had a bacon cheeseburger which sounds like a triple oxymoron for vegan, LOL, which was super. My dish was a small kale, black peppers, and sweet potato pizza that was uber spicy. The ginger sweep potato soup was to-die-for. Always nice to be reminded that good food doesn't have to include meat.

onebyone - Thanks for the reminder, "O well, feelings are not facts" - I can use that when I feel overwhelmed at times. Yay for passing the interview to be accepted as a patient - I've never heard of that before. It's so true of you, "I will keep trying."

Beverlyjoy – Kudos for recognizing "I did many things well:..."

Debbie (Lexxiss) - Big Kudos for avoiding eating while upset. Wish I could drop by for those black bean brownies using your new Mayan Cocoa.

maryann - Breaks my heart that kids that young can see themselves as not good enough. Wish I could send them all hugs.

Pam (pamatga) – Glad that your flu has passed - it's hard to be rational about anything with the flu.

Tazzy - Kudos for passing the 42 days milestone, and Kudos for giving yourself credit for it. Smaller clothes are the greatest feedback.

Lovely – "Just sticking to my plans, and getting things done." Nice!

Val (va1erie) - Sending supportive thoughts to your DD - that's a tough blow. Kudos for being a sympathetic and supportive mommy when the going is rough. And Kudos for ducking the nibbles after happy hour.

Readers - chapter 4
Stage 1 The Success Skills Plan

Success Skill 5 Get Moving

what to do . . .
. . .
3. If you already do some other form of exercise, keep it up and keep challenging yourself to do a little more. The American College of Sports Medicine and the Centers for Disease Control recommend that you work up to a minimum of 30 minutes of cardiovascular exercise (such as walking, cycling, or swimming) five days a week, plus strength-training two times a week for optimal health. On page 264, you'll find a sample strength-training routine you can do at home. Don't get overwhelmed if you can't initially complete the routine. You can build up to it gradually.
. . .
Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), pg. 70.

09-17-2011, 11:04 AM
Morning & happy weekend! :)

Just checking in to say hello! I've got some grocery shopping to do today and tomorrow and I'm looking forward to just getting out of the apartment. Plus, I get to go to Trader Joe's, and I absolutely love going there. I'm lucky there's one only about 10 minutes from my house.

Watched a lecture on sugar last night while planning out some of my meals for next week. Felt nice to be absorbing some things about nutrition while planning. (Even if it was the usual "avoid HFCS and added sugars in foods".) Good news is that planning is mostly done, so I only have to work out a couple nights of dinners, and I'll be set for next week. MUCHO credit & stickers for me for continuing to plan meals.

The next week in this area is going to be a bit cooler, so I'm looking forward to keeping the windows open and freshening up the apartment with crisp air.

Have a great couple of days, everyone!

09-17-2011, 12:21 PM
Good Morning and Happy Weekend. Lots of life packed into yesterday. Got my response letter to my MFA packet and my advisor was extremely pleased how much I am learning and complimented me on my effort. I was so relieved but at the same time I get extremely uncomfortable with praise. Crazy, I know.

So I was on tender hooks the rest of the day and snapped at DS over nothing - swore some - which I am not proud of. Credit for calming down relatively quickly, sitting him down and telling him none of it was his fault, that Mom gets scared that she isn't perfect because in grandpa's house you had to be perfect. DS thought about it for a while, went to his room, got his "Buddy" teddy bear and said, "Why don't you hold this for a while. You know, if it is your best, it is your best. That is all that matters." Beautiful and I felt grateful. Was able to stay OP through it all and maintain ticker weight. DH came home and we had a nice family evening.

Sometimes I can't believe the home I have. It is so different than how I grew up. I feel lucky but I also know it takes an incredible amount of work for me to be spiritually fit. That is just who I am - mood swings, addiction, all of that. My husband calls me the Bo Jackson of my family because of how hard I work at healthy living. This morning DS crawled into bed between the two of us and said, "I love being between you two. I feel so safe."

Long and short of it - I am "in" on healthy living and healthy living means healthy food. New recipe last night - Italian sausage with chickpeas. cilantro and onions. Yum! Off to Picasso exhibit in SF.
BBE: I am way into to vegetarian. I even got DH to eat Black Bean Burgers although when he is out of my sight he'll eat cheese in a can.
Beverleyjoy: Credit for using those resistance techniques. I like the idea of strengthening our muscles even if the day isn't perfect.
Va1erie: Credit for all the exercise and a moderately happy hour.
Tazzy and lovely: enjoy the weekend.
Pamatga: Credit for letting go of baking and cooking when there isn't time. That is really tough for me.
Lexxiss: It really is amazing to think how we used to eat. Good Gravy! Literally.

09-17-2011, 04:48 PM
Hey Coaches

*credit*weighed in: no change

I'm just sitting here spending a quiet Saturday at home. I started using this software I came across online, a free 15 day trial of a thing called DietPower and it is helping. It's my 2nd day of logging my food into it, *credit*and even though my food was not low carb, and not particularly small, I added it to the program and it told me I still have 700calories available for the day and it told me I am way ahead in my water consumption *credit*and it showed me, basically, that it will do the adding and subtracting and tracking for me. I already picked a goal to reach *credit*and it's just tracking me. I don't know why I am finding this so comforting today, but I am.

Today I feel willing again to keep going, keep trying, keep focused and to re-focus. *credit*My task today is to analyze my four days of eating and see what patterns emerge and then go back to my book, basically my foodplan, to see what the next step is. I'm *sighing* as I write this because inside my :devil: is just screaming "THIS IS AN EMERGENCY!!! YOU MUST LOSE WEIGHT NOW QUIT F'IN AROUND WITH ALL THIS CRAP YOU'RE JUST STALLING JUST STOP EATING, EXERCISE HARD AND DON'T THINK ABOUT ANYTHING ELSE--FOCUS FOCUS FOCUS"

Well, my inner saboteur is out in full force. The quick fix is not for me. *credit*I don't think I can do it anyway. I think, for me, this is a fantasy I cling to. Maybe I just want it to actually *be* that easy and that consistent. Ha!
If it was, there'd be no need for me to be writing to you guys every day.

;P to you :devil:


09-17-2011, 11:32 PM
Hello Coaches & Buddies,

Late check in today. OP day yesterday and up until lunch time today. Have kind of been snacking this afternoon but not big quantities just not great choices, I'm sure rosebud chocolates are a food category somewhere in the world! :nono:

I'm giving myself credit for making it through Costco with no samples even though other shoppers almost ran me over with their carts to get to the tables! Also went to the Bulk Barn store and even though I bought some chocolate treats and such (for the family) I brought home much smaller quantities that I usually would so they won't be around to tempt me.

Still struggling with the planned exercise. It's a good thing Zumba class is tomorrow so I have that one to go to. Was going to start pulling plants from the garden today but an unexpected hail storm changed that plan. I did wear my pedometer and had over 5800 steps by 7pm. I did weigh this morning and am down from yesterday slightly. Would love to be able to change the ticker but again it's just a number.

onebyone I've been thinking about your struggles lately and thought of one of the response cards I have. Maybe it would help you. "Forget the long term. Focus on today. I know I can continue what I need to do today. If it's hard tomorrow, I'll deal with it then." :hug: I have to remind myself that I didn't put this weight on overnight and it's not going to come off that way. As well I think I assume that people judge me by my weight and not what's inside, although I personally try hard not to do that to others. You should consider any progress you make before your trip in Feb a success in make positive changes to your life. You could get some spontaneous exercise stomping on your :devil:

maryann Out of the mouths of babes and their perspective on the family and the world around them. You are very lucky to have a great son and husband!

BBE Credit for the great choice at dinner. I think at times I could be vegetarian as I can easily eat a meal without meat. Thanks for the notes on exercise from the book. It's a great reminder to me to get moving.

lovely Credit for planning ahead on your meals. I find it makes my life so much easier to do that. If I can get at least the protein figured for dinner I can easily work the rest of the meal around it.

va1erie Credit for all your exercise and kudos for walking to class and happy hour! My plan tomorrow, weather permitting, is to ride my bike to Zumba. Will be okay going there, coming home is all uphill though. :bike2:

Lexxiss Credit for planning your lunch and saving room for a snack. Your brownies sound interesting. Good work on parking farther away to get in spontaneous exercise.

beverlyjoy Credit for walking from the Lazy boy directly to bed and bypassing the kitchen.

pamatga Glad to hear you are feeling better. Hope your report on St. Eusebius went well with the group. Credit for realizing that Kit Kats don't fit into your spiritual fasting.

Wishing everyone a healthy OP night!

09-18-2011, 06:54 AM
Diet Coaches/Buddies - A good eating day, CREDIT moi, including a salad with portobella mushrooms with my turkey meatloaf for dinner. Went to see a production of Porgy and Bess last night - can't remember when, or if, I've ever seen a live production before.

Felt all the emotions watching Bess give in to her addiction and leave with Sporting Life for New York. And watching Porgy overcome his physical restrictions and become more empowered. Gotta love that music. It open with Summertime then keeps going with score that's we've all heard forever, including: I Got Plenty of Nothing, It Ain't Necessarily So, A Red Headed Woman, and There's a Boat That's Leaving Soon.

onebyone - Sigh, "The quick fix is not for me." It never is. It was so hard last night watching Bess go for the quick fix with the magic white powder. Maybe she could have used, The urge for snort is not an EMERGENCY. Kudos for avoiding those Sabotaging Thoughts that would divert you from a calm, steady path.

maryann - Your DS is correct - adults should have teddy bears for when they don't feel safe. Kudos to you and your DH for providing a home where your DS feels safe.

Tazzy - Honking Kudos for a trip through Costco without FREE samples. LOL at being nearly run over by the other shoppers; that mob mentality helps me stand back and see that it's not about satisfying my body's need for sustenance.

Lovely – Yay for being close to Trader Joe's. Their FREE sample yesterday was a hard Jack cheese to grate in place of parmesan - a new notion for me. I bought a bunch of their 19 cent bananas. Have your read that the HFCS guys are lobbying to change the name to "corn sugar" - which would allow them to avoid all the education about HFCS?

Readers - chapter 4
Stage 1 The Success Skills Plan

Success Skill 5 Get Moving

what to do . . .
. . .
4. If you don't currently exercise, start some kind of program. At least three times a week, extend your five-minute walk. Consider going to an exercise class, getting an exercise DVD, going swimming, taking up a sport, doing yoga, or working out at a gym.
. . .
Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), pg. 70.

09-18-2011, 10:48 AM
Good Morning Coaches

Got up, weighed in, -0.2=283.1 *credit*

Nice day out there. Makes me want to take the car for a spin.
I probably won't go anywhere special, but I will get to the farmers' market. I'm down to my last peach.

Today I will do a WATP video. I'm also logging my food all day. I'm going for no seconds as well. I haven't been sticking to that rule for a while. It's just time to start pulling it together.


09-18-2011, 11:09 AM
Hi... yesterday was very difficult for me. I've been doing the low sodium thing for the past 5 weeks. Basically, I am eating the same things everyday. I got more fudgescycles for a treat. But - ate them all in a day & then many of the things I have been 'missing'. (certainly, I did not watch my sodium yesterday) I am feeling pretty bored with my food selections. I must find some low sodium tasty recipes to keep it more interesting.

An unhealthy day doesn't have to define my week. I've planned for a good day. I'll go to the grocery and try and 'mix it up' a bit the best way I can. I'll go back to the low sodium sites for ideas and recipes.

Forward, I'll go.

Have a great day!!

09-18-2011, 02:32 PM
Report: didn't read my cards, weighed (down 1.2), went out to dinner and chose fairly reasonably (Indian -- had a very small serving of appetizer, one small piece of naan, skipped the rice, skipped dessert), got nearly 14000 steps on my ped between the market and walking to dinner, contacted my diet buddy. Bleah, not feeling good. Woke up okay but now I feel nauseated. Hope I'm not getting sick. :(

BBE - Yum, wish I had a vegan restaurant I could walk to!

maryann - recipe sounds good! I love chickpeas!

Tazzy - Costco with no samples is definitely creditworthy! :)

09-18-2011, 04:47 PM
I changed my web browser from IE to Mozilla Firefox. My son had been bugging me to do this for quite some time and what finally made me do it was when IE kept freezing up and I was getting error messages. After all, why pay for the fastest Internet speed if it is going as slow as a snail. The only problem I am having with MF is that it bounces me back to several pages here. I spent a lot of time rereading older posts so I am now going to be more observant of the dates when you posted. So, "moving forward".

My report on St. Eusebius went well. In fact, after I finished researching who he was, I think he is my favorite Pope so far (I have three more to go to report on). Here is the nutshell of who he was and why I liked him: he was only a Pope for 4 months in the 4th century. Short and sweet. He was well loved by the town of Vercelli, Italy where he was Bishop, which always get the Emperors of those days jealous.In fact, one quote of the Emperor was he couldn't understand how the people of Vercelli loved Eusebius so much without having seen his face. He was credited with bringing the monastic way of life even though he lived in the bustling city. He was big on prayer, meditation and fasting. He was an intellectual and authenticated papers exist today to read about his beliefs. He did not bow down to being politically expedient which lead to his exile for 10 years, living in Palestine. He emphasized that "we live in this world but we are not of this world" and we should consider ourselves citizens of Heaven. I am sure that remark didn't set well with the Emperor! I saw his humanity shining through what I researched. A kind, gentle soul. My kind of guy!

I haven't exercised in two weeks. My head is stuffed up and my ears ache. Tomorrow, I crack the whip and I am putting my "game face" back on.

Inspired by some recent articles I have read, I have decided to spearhead a "Spontaneous Movement" Challenge with my BLC Buddies. I have discovered that there are those people who really get the whole moving thing and those who just want to count calories, cross their fingers and hope for the best. Well, we all know how important it is to "move". So, I have been spending my spare time in constructing a challenge that will invoke others to move more throughout their day. I am offering cash prizes(I'm that serious about wanting to see some of these folks get movin' as part of their healthy lifestyle) for those who really grab the ring and run with it. Anyone here who would like to participate from this side of the fence is more than welcome to. No, you do not need to join BLC. I can give you the daily "movement" tips and you can do it on your own.

I will catch up with all of you this week.


09-18-2011, 11:59 PM
Hi Coaches!

I'm staying OP this week by making planning time, planning food, planning exercise....well ya'll get the picture. As I was scanning through all the booths at the Sheepdog National Finals trying to find a healthy choice, I had time to think while standing in the long lines. I wrote it down to remind me.

If I want to be healthy AND lose weight, I need to do the daily tasks which I have learned will make me successful. Healthy (SBD) approved foods in appropriate quantity combined with regular exercise are my keys to reaching my goals.

I wish I had more time, but I wanted to check in. Mom came over today so I'm doing double duty. I'm still OP with my P1 of SBD. I'm feeling good. When I stick to my clean eating I have lots of extra energy...funny I can't remember that when I'm reaching for something "not so good".

09-19-2011, 12:42 AM
I haven't exercised in days. I can't remember the last time I went this long without exercise. I'll do something tomorrow. Maybe not much, but something. It can't wait until I feel better because it's getting to the point where lack of exercise is causing some of the not feeling good.

WI: -0.35kgs, Exercise: +0 400/1300 minutes for September, Food: 90%op, Read my Advantages and Responses: yes

BillBlueEyes: Porgy and Bess is a favorite of mine. I've seen it twice at the Muny, St. Louis' big outdoor summer theater and it always works really well in that venue.

Beverlyjoy: I have a low sodium "trick" that someone told me years ago. We tend to cut out spicy foods with sodium but it's not necessary, especially if made at home. After she said that, I realized I'd done exactly that. Carrot sticks in low-sodium salsa can be quite a treat if you've been skipping out on spicy stuff recently. We're having chili tonight for the first time in the fall season (it rained here all day so it feels appropriate). Ours is vegetarian, spicy, and smoky, but low sodium.

va1erie: hope you're feeling better soon.

pamatga: I had that problem with Firefox, too. Switched to Google Chrome and things are behaving normally again.

Lexxiss: great use of long lines!

09-19-2011, 05:37 AM
Diet Coaches/Buddies - Good enough eating day, CREDIT moi, although I fell for a homemade brownie in the morning - Ouch. Thanks to Trader Joe's for a $6.99 frozen dinner: pork with plantains and a mess of black beans with rice. DW added broccoli and salad for a good meal.

onebyone - Any day with a visit to the farmer's market is a good day.

Joy (gardenerjoy) – Thanks for the reminder that exercise isn't to be postponed until we feel better - exercise makes us feel better. [St. Louis always seems to have such neat cultural stuff going on.]

Beverlyjoy – One way to fight food boredom is to visit Penzeys spices (website or store) and try something new. We can't get out of their store without a bag of new stuff. Selling alternatives to salt is big for them (

Debbie (Lexxiss) - Love it, "planning time, planning food, planning exercise" - now I've just got to remember to do all of those.

Pam (pamatga) – Kudos for your "Spontaneous Movement" Challenge - right in sync with the current daily reading. Thanks for the summary of the life of St. Eusebius - doesn't sound like a good idea to make the emperor jealous.

Val (va1erie) - Kudos for a small piece of naan - that stuff is soooo good. As well as Kudos for 14,000 steps.

Readers - chapter 4
Stage 1 The Success Skills Plan

Success Skill 5 Get Moving

what to do . . .
. . .
5. Get as much spontaneous exercise as you can. Walk into the bank rather than using the drive-through. Park as far from the entrance of a building as you can. Take a flight of stairs rather than an escalator or elevator. Do a power walk around your building, inside or out, at lunch. Do a circuit of the mall or supermarket before you start shopping. Every little bit helps.
. . .
Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), pg. 70.

09-19-2011, 11:23 AM
onebyone - Did you ever get to your fitness center that had the free passes? I was wondering how that turned out.

gardenerjoy – I missed exercise while I was sick and since I am also allergic to antibiotics, I had to bide my time until I felt well enough to start in again. I have just finished my first 10 minutes on the treadmill and once the ice melts in the bag on my left knee I am going back at it again. It feels good to be back in charge again.

Beverlyjoy – I hear you about the food boredom. I am constantly looking for ways to pump up the taste volume. My latest is minced garlic and just a little healthy oil added to steamed vegetables. Wow! That makes any green "pop"!

BILL Thanks for the tip on salt free alternatives. I have already ordered their catalog and plan to scope out their site after writing this.Most food is bland until the seasonings are added, then watch out!

Lexxiss - It really is all about taking charge of one's life, isn't it?

va1erie - I have "step" envy:p!! :congrat: on all those steps to a healthier you. Someday, again. I miss being able to head out the door into the wide open space.

Well, as I alluded before, I am finally at a place where I can "begin again". I really had to sit still and be patient while I waited for my body to respond to some nutritional supplements (which it did) and get me back to where I can pick up where I left off.

Considering that in the past being sick like that used to take me down for nearly two months (last time was in winter 2010), I feel very pleased that all of the changes that I have been making in the past year are paying off in a big way. My husband was impressed anyway.

I have a lot planned to do today. I have already walked 10 minutes on the treadmill. Icing my left knee and sitting on a heating pad for my tight right hamstring. I plan to get back on shortly.

Nothing else happening here...yet. I have a few loose ends I need to tidy up regarding studying for some exams I have been postponing for 5 months (deadline is December) and revising my resume (blah!) and checking into some art/design schools (DH is very supportive! feels weird that he is all things considering) and just life stuff in general.

Have a good day, all.


09-19-2011, 11:23 AM
Morning, everyone!

I'm not very proud of my day yesterday. I ate a lot when I didn't really need to, and it wasn't a hunger thing. I simply felt like a bottomless pit. That coupled with TV just.... it wasn't a good combination. The good news is that I did make myself take a walk last night even though I didn't feel like it. I was very glad afterwards that I did some movement.

A note that my "worst" day in a long time pales in comparison to my worst eating days ever. I stopped myself before going over my weekly points, whereas before I had nothing to stop me.

But, I've got to move along.... can't dwell on it. I'm going over my food plans for today to make sure they're reasonable. Plus, I've got to finish planning for the rest of the week. That'll be good to get my head back in the game.

I'm also moving into Day 15 today, which is simply... monitor what I eat. I already do this rather thoroughly through tracking, but it's a good reminder. And, as always, a good practice to continue.

Keeping my ARCs close at hand today!

Have a great one, all! :D

09-19-2011, 11:27 AM
Hi friends... yesterday was a healthy day. Grateful to hop back on my plan and not give myself any permission to continue to eat unplanned, unhealthy food.

I did figure out some ways to switch my menu up a bit. I can have from 1500mg - 2000mg of salt each day. I should give myself actual permission to get close to that higher number once in a while. However, I do want my blood pressure to go down.... I am borderline high. I got some low carb, high fiber wraps, more beans (no salt addes), different veggies than usual. and more.

Tonight is the annual Dancing with the Stars kickoff gathering with a family on my street. It started when there little girl was in preschool and loved dancing. She is in fourth grade... still the tradition continues Their older duaghter was my 'roadie' for several summers.. It will be the last time, however, as they are moving to Idaho in October. (boo hoo) I have strawberries and no salt pretzels. They always bring some sweets and a pepperoni twisty thing (way too much salt)

Yesterday I planned/measured/logged/tracker my food, always left a bit, had lots of water, tried to slow down & TASTE the food. I got up today and did my stretches and strengthening exercises and got my daily journal ready.

Billbe - thanks for the link... yes, spices are helpful. I like frozen dinner too, once in a while. However, it's that darn salt. Sounds great long with DW's additions. Carry on!

gardenerjoy - such a good reminder about keeping in the flavor with some spicy things. (mild spicy for me.) I hope you are feeling well enough to get in your much missed exercises. Credit for still reading your cards!!

Lexxiss/debbie - major credit for all of your planning. You hit the nail on the head with saying it's your planning that gets you through - along with using the Beck principles. Such a good reminder for us all. I hope your soon can slow down a bit.

pam - your Sponaneous Exercise challenge sounds right on target. Wonderful!

valerie - hope you feel better soon. Kudo's for making such good choices at the Indian Restaurant!

onebyone - credit for your plan to write it all down. It always helps.

tazzy - the chocolate rosebuds are over and done. Hop back on your plan and you'll be fine. Credit for not eating samples at Cosco.

mary ann (Bo Jackson) - glad you got a positve response from your advior. Italian sausage and chicpeas sound like delicious combo.

lovely - credit for going to the sugar seminar.... such a good reminder and reinforcement.

Have a great day, friends.

09-19-2011, 12:45 PM
Report: didn't read my cards, weighed (down 1.2), got very little exercise, ate slowly and mindfully and left a bite but did have a wine-induced snackfest -- those damned mini-pretzels dipped in peanut butter again. :devil: Contacted my diet buddy.

pamatga -- very cool on the Spontaneous Movement challenge! I'd love to hear the details!

Debbie -- Write yourself an ARC to remind yourself: "I'll have more energy when I stick to clean eating."

gardenerjoy -- it's a vicious cycle, isn't it? One day you don't feel up to snuff so you don't exercise...and that leads you to feeling even LESS up to snuff the next day!

BBE -- LOVE plantains! Unfortunately the way I love them best is as chips! :)

Lovely -- Yay, you, for staying within your points (and tracking) even on a 'bad' day. THAT's how it's done!

Beverlyjoy -- sometimes I treat a frozen dinner as if it were a processed sauce for fresh veggies. Take a Lean Cuisine Chicken Margherita, 300 cals, 660 mg sodium. Since it contains tomatoes, bell peppers, and spinach, that means the flavor profile is right for those veggies. So I chop a couple of tomatoes (or use a small can of diced tomatoes or Rotel), chop a red and a green bell pepper, chop some baby spinach, and saute it all up in a t of olive oil or a bit of broth. Add the (thawed) Lean Cuisine Chicken Margherita, mix thoroughly, add a bit of broth if it's become too thick, and heat through. It's like doubling the size of the entree for (roughly) the same calories and salt.


09-19-2011, 05:58 PM
Hello Coaches

Amazing what a new gadget will do for a gal... I'm *really* enjoying the dietpower thingy I downloaded. It has a feature where it keeps track of the calories I ate earlier in the week and it factors in what I am doing today and how that affects the whole average over time. It means that I can go over calories one day and under the next and then I can even it out--instead of seeing I am under one day and I think *oh that's great* and then over calories the next day and I think *forget it--you'll never do this*. It just irons out the extreme thinking for me, and that's making em moderate my food intake which is really interesting. I guess cause I see the math right there inf ront of me. All is NEVER lost! It's helping me set goals again and making it fun to try to reach them. I sense a real long-term tool here for me. I've only ben using it for 4 days and I am totally hooked.

Tonight we are going to high end restaurant. I have a Groupon coupon for it so that will help. I am SOOOOOO looking forward to this night out! I got a haircut today and lucked into a great hairstylist who understood my hair. She did a great job. And then I actually found a new top at Winners. I rarely find anything that fits let alone that I like--nevermind a good price. This was all three! So exciting! And yesterday we ended up on a studio tour and I bought to pairs of wild glass earrings. I plan to wear the really flashy ones tonight. For the first time, in a long long time, I am starting to feel like my old self. It's a great feeling. I'm going to try to hang onto it.

*credits: weighing in (-2.0lbs); tracking all my food and trying to stay within the guidelines for me; working in spontaneous exercise; no seconds; still working through my 4 Day Win fodplan/book.

09-19-2011, 09:05 PM
Hi Everyone,

Well my rosebud chocolates seemed to continue for the remainder of the weekend and the only meals I tracked were breakfast. But it's over and time to move on. The scale was up this morning and I was not surprised at all.

I'm giving myself credit for riding my bike to Zumba class yesterday. So in addition to the 60 minutes of high intensity cardio I had 35 more minutes of biking and it's all uphill coming home. Then I worked in the garden for about 30 minutes pulling out the plants that have finished their season. My legs are really feeling it today.

Looking forward to this week being over and my co-worker coming back from her 3 week vacation. I'm really starting to feel tired at work and it's draining what little energy I seem to have. I slept 10 hours every night since Friday and feel like I could crawl into bed now and sleep right through. I have not opened my Beck book since Friday and only read my cards for the first time today. I want to go back to about day 30 or so and re-read it as I think I was skimming through those days too quickly.

Short note tonight and will get back for personals in the next few days. Credit to everyone's successes and staying on plan.

09-19-2011, 11:24 PM
Good Evening, Coaches,

We had a terrific trip to SF, Saw the powerful Picasso exhibit, explored Golden Gate Park. We all felt happy just to BE with each other. Tired this morning. Food was pretty darn good - Op until the last of 4 meals eaten out. Then I had a moderates dessert. Still, as always, up 2 pounds - salt from restaurant food.So here I go again this week to get back down. OP Today. Lunch packed for tomorrow. Making some head way on catching up to my exercise goal average of 30 mins a day. Tomorrow I have another dinner out but I am planning soup and salad.
onebyone: Can't beat a new toy and a great haircut. I am happy for you.
BBE: Hey, how's the gym. You haven't talked about bench presses (or is it pressi) in a while
Lovely: welcome back from the rosebuds. Sometimes a dose of liquid soap helps.
valerie: ouch for the snack fest but you still seem to be losing.
Beverleyjoy: enjoy dancing with the stars. Credit for Strawberries and pretzels. Cooking light has the sodium listed for all recipes and I think you can screen online for salt.

09-19-2011, 11:56 PM
Hi Coaches!

It was a good day which included exercise and staying OP with healthy and appropriately portioned foods. For spontaneous exercise, I remembered and revisited a spot on a bike trail where I had found about 10 plum trees. They were a week riper and I picked at least 10 pounds. It was fun and healthy. I'll freeze them for winter smoothies.

BillBlueEyes, I love those "good enough eating days". credit.

Val(va1erie), thanks for the ARC suggestion. I have written it down. Yay for eating slowly and mindfully. It really matters.

Lovely, even if you ate more yesterday, you identified it as non hunger which is progress.

maryann, thanks for trusting us with your family stories...very touching, and not the way I was raised either. I love your line; "I am in on healthy living and healthy living means healthy food". I'm focusing on that idea, too.

onebyone, great! that you are enjoying your new way of tracking! It helps me so much, too. It's easy AND educational. I think anything we can find that puts a "fun" into our process is such a bonus. credit for your persistence and have fun tonight.

Tazzy, credit for a great day of mixed exercise yesterday! I've been reading in my book more and it sure helps me to stay focused.

Beverlyjoy, your menu switching up sounds realistic. credit for recognizing you needed to do that. Have fun at your party tonight. You have set yourself up for success.

Pam(atga), good to hear you are back in charge of your exercise again! Oh, and your challenge sounds interesting and fun.

gardenerjoy, I find Dr. Beck's 10 minute NO CHOICE for exercise really helps. Instead of "not remembering the last time"...I instead can have the experience in a small dose every day, which keeps it in the front of my mind, even when I'm super busy.

09-20-2011, 06:24 AM
Diet Coaches/Buddies - OK eating, CREDIT moi, except for too much of my DW's trail mix for afternoon snack. Only had a quarter of a loaf of naan at dinner last night; exercise was walking to the Indian restaurant.

onebyone - Such a happy thought that you're all decked out for a night out with your DH. Hope it went well.

Beverlyjoy – Just love your dancing with the stars tradition.

Debbie (Lexxiss) - Yay for being out on a bike trail. Love the notion of 10 pounds of wild plums.

maryann - Wish we had San Francisco within driving distance - I love Golden Gate park. [The gym, with bench "pressi" has been ignored as I've fallen into the pit of this renovation. I need to get back on track.]

Pam (pamatga) – Bon Voyage as you "begin again."

Tazzy - Oh Yes, Zumba plus biking is real Kudos.

Lovely – Yep, "I've got to move along.... can't dwell on it."

Val (va1erie) - Kudos for leaving a bite behind; Ouch for the attack of mini-pretzels.

Readers - chapter 4
Stage 1 The Success Skills Plan

Success Skill 5 Get Moving

what to do . . .
. . .
6. Make exercise as convenient and enjoyable as possible. Keep an extra pair of sneakers in the trunk of your car. Change into your gym clothes before you leave work. Pack your gym bag again as soon as you empty it. Ask a friend to walk with you or listen to music or books on CD. Invest in a small TV to put in front of a treadmill or exercise bike.

Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), pg. 70.

09-20-2011, 11:27 AM
report: read my cards, weighed (up 1.4), ate slowly, mindfully, left a bite. Got planned (class) plus a moderate amount of spontaneous exercise (8233 on my ped), contacted my diet buddy.

onebyone -- Yay on moderating the extreme thinking!

Tazzy -- Yay for all that exercise!

maryann -- I'm not really trying to lose any more -- just to maintain, which is in my experience harder! My weight chart goes up and down between 0 and 2 every day!

Debbie -- cool on all the plums!

BBE -- Did I get you craving Indian? :)

Have a great on plan day, all!


09-20-2011, 02:42 PM
GM :flow1: :coffee: fellow Beckies!

Beckster Buddies - Yesterday was OP. I feel fortunate that I got a great bag of Gala apples and I had two because one was just not enough. They were that good! Made Indian for dinner (around 1 p.m. for me-I like to eat my big meal in the middle of the day). Got back on treadmill!! "I'm back!"

va1erie - Actually, I have a favorite mini pretzel that has just enough crunch-factor and salt to satisfy me way more than eating potato chips ever did. That is one of my "near healthy" snacks.

Lovely – "hand to the plow". It bugged me that I was sick and everything "seemed" to unravel (didn't eat anything but carbs, carbs and more carbs), didn't move except from sofa to bed and back, and mental state was "blue" BUT once healed, I am back in the saddle. I decided that although I hate when illness (or anything) throws me off my carefully planned course I have been on I kept reminding myself, "this too shall pass" and guess what, IT DID!!

Tazzy - The girl bikes to her Zumba class and back! Up hills besides! How does she do it??? :D Great Job!! Major Credit.

maryann - Your day trips always sound so lovely. I would like San Francisco except the hills. :( I just don't do hills well any more. (sigh) maybe someday.

Lexxiss Another state with lots of hills but there was a time (1992) when I hiked to 15,000 ft straight up the side of one of those "hills" in Glacier National Park so "someday" (once again :p ) ;)

Beverlyjoy – I hate to admit I am a late-comer to DWTS (they said it had been on 13 years!) but I wanted to see some of the new faces on there and vote for them. I can already see who are going to the semi-finals. I took dance for 7 years. I was busy watching feet and positions.

Bev, are you the one who is struggling with sodium?? How are you with caffeine? I stopped drinking caffeine back in 2006 when I had pneumonia (I can't stand the taste of diet anything when I am sick). My borderline high B/P[160/95] dropped down to 106/70 where it has stayed for 5 years. When I saw the correlation (I changed nothing else at the time) I made a mandate that I would avoid frequent ingestion of caffeine.

Now, remember caffeine is in a lot of OTC cold medicines, many pain relievers and also (boo hoo) chocolate!! Remember caffeine is a stimulant and one of the first things most heart doctors tell their patients is to switch to de-caf coffee or tea. I can actually feel my heart beat faster when I have had too much caffeinated "anything". It is possible (I wouldn't rule it out) that you have an underlying caffeine-induced B/P.

So, besides restaurant food, frozen dinners and canned "anything"; I would check into what your medications are and anything else that may be non-food you are ingesting. It just might be that there are other things not specifically in your diet that are contributing to your sodium intake that you may or may not be able to eliminate. For ex: I take Aleve daily as a base drug maintenance for my arthritis (naproxen sodium) and two tiny pills are 400 mg sodium so I also have to take that into consideration when adding up my sodium for the day.

Here are three ingredients that I have been using a lot lately to make basic dishes really "pop": minced garlic, strong black pepper and an oil (based on the meat or vegetable I am cooking) [I have a nice "collection" of different flavored oils too]. I downloaded the [I]Penzey's catalog yesterday, Bill, and again reacquainting myself with a lot of the seasonings other cultures use (especially anything south of the equator) will help you with flavor but not add the sodium. The Island (Carribean) style of cooking is very popular here in Atlanta. I wasn't sure if I would like it but once I tried a few dishes on my own, I was "hooked". I have made some awesome meals: like pineapple chipolte mahi mahi. They blend spicy with sweet in their fish dishes and it makes for a really wonderful taste.

I'm on the same journey since I know I eat way too much sodium. However, I have to eat over 4000 mg sodium before it shows up in weight gain. And, to make my B/P rise significantly I have to eat more than 5000 mg sodium. I do want to note that I drink, on average, 80 oz of non-caloric fluids per day. My pee is clear by 7 p.m. at night. So, I am constantly flushing out my body of any sodium. Again, this is why I am wondering if you have checked out whether caffeine is another factor in your B/P issues.

However, I will say this: IF you/I are willing to explore some different ways of cooking. I am certain that we can find ways to eat delicious and tasty food without needing the salt shaker. So I will continue to share what I like, what works (what doesn't) etc. as I hope that you will as well.

onebyone - You sound so happy!! That is nice to hear. Yes, planning, planning and then more planning will help calm your fears. One of the best quotes I ever read was from a WW instructor who said (paraphrase): "In one week's time, you have the opportunity to eat 21 meals. If you blow one, remember you still had 20 good ones." Once you start seeing the "relative relations" between going "off plan" and being "on plan", you will relax and bumps in the road won't throw you as much. (see my explanation of how this time with my cold was handled)

Stats for 9/19 -finally I am back on board!
**1843 calories 29 g fiber 1973 mg sodium
**walked 4800 steps [by my pedometer]
**did 3-10 minute sessions on the treadmill. Walked between 1.5-1.8 mph (did interval walking for max burn)
***resumed upper body strength exercises with 5 lb hand wts.
*F/V-2 whole apples, raisins, 2 c broccoli spears, lite cranberry juice

Readers -

09-20-2011, 04:07 PM
Hi Coaches

*credits for tracking, weighing in (-2.0 = 280lbs), planning food, drinking water, eating slowly

After my good day yesterday I decided to stay home today to take care of other tasks and to sort through some art materials. I've spent most of the day on the phone so I'm getting to my tasks late. Oh well.

Not much more to say today. It's just a good day.

pamatga Congrats to being back! I'm a DTWS fan too. I missed the premiere last night but will catch it online. Love that silly show. Love seeing everyone shake their money-maker.

va1erie Credit for all your credits!

BillBlueEyes I thought of you during the course of our evening at the Fine Dining Establishment, imagining that you would know your way around a fancy place like that as you often note your dinner challenges to our friendly helpful supportive Beck group. I noticed how as the portion sizes drop, the prices go up. I also noticed that there was not enough food plated to end up in a styrofoam container. Indeed styrofoam probably is not allowed in the starchy linen-covered premises! The food was EXCELLENT btw. I had an assortment of fish and seafood. The largest piece was the lone pan-seared scallop and the fingerling potato-sized salmon. I *think * I fell in love with grouper.

Lexxiss Wow. 10 plum trees is a great score! Bonus Credit for combining it with spontaneous exercise; talk about your win win;)

maryann So envious of your visit to the Picasso exhibit. Did they show any of his ceramic work?? What was your favorite piece of the show and why--in 10 words or less haha!! Credit for planning your dinner out tonight! Enjoy.

Tazzy Sometimes life just creeps up on us and all of a sudden we are worn out. I know how that is. GREAT JOB with all the exercise *mucho creditos* for that!

:wave: Bye to everyone...enjoy your Tuesday.

09-20-2011, 07:56 PM
OP yesterday. Dinner was enchiladas with polenta. DH picked up some orange flesh melons fresh from the field and we all arm wrestled for it over dinner. It was to die for. At work late this pm for grading then dinner out. Tired so no exercise afterwards. I feel like I have lived a whole life in one day today. Thinking about a student I have who was telling me there are 8 of them in a two bedroom apartment including twin 6 mos old babies. Mom just got out of prison. He is a top grade in my class. Kind of puts your life in perspective.
Va1erie: maintenance is as much work as losing. I fluctuate the same.
BBE: We have a ton of Indian restaurants here but i am way to wimpy for spice. We have friend who make somozas especially for us - bland.
lexxiss: I love picking the fruit - We've been living off pears from our one tree.
onebyone:Well, It might be cliche but I really liked the Portrait of Dora Mar - or any of the ones from that period. Woman weeping was also fabulous. The colors are striking. yes there were sculptures- no Guernica but some of that period.
pamatga: Good Job for getting back on the treadmill. I know that is has been a rough period.

09-20-2011, 10:24 PM
Hi Everyone,

Back at it today with better focus and stayed OP. I did weigh this morning (up again - those darn rosebuds!) and read my cards. After a healthy small dinner I felt like I needed to do some exercise so I changed my clothes and grabbed the bike and headed out. I forget how quickly it cools off here in the evenings now. Should have had long sleeves and maybe some gloves too. :brr: But I must take advantage of being able to go out on my bike because soon enough I'm sure the snow will fly or it will be dark by time I get home from work.

I looked back at my diet notebook and I was having a lot more success when I was getting some exercise everyday. Once my co-worker is back from vacation I'm going to plan to get out of the office for at least a 15 minute walk at some time during the work day. Small steps will make it a routine.

Hope all is well with everyone!

09-20-2011, 11:37 PM
Not my best eating day, but there were some extenuating circumstances that I will remedy tomorrow. Mostly that means that I will get some vegetables in the house! I exercised for the second day in a row, so credit for that!

WI: -0.15kgs, Exercise: +30 475/1300 minutes for September, Food: 70%op, Read my Advantages and Responses: yes

09-21-2011, 07:08 AM
Diet Coaches/Buddies - Eating on plan, CREDIT moi. The odd gathering of leftovers for dinner included the naan - which I had a few bites of and left on my plate. Reheated naan tastes like Wonder Bread - UGH!

onebyone - Can't do better than, "It's just a good day." [You won big with an expensive restaurant with "EXCELLENT" food. I've noticed that inverse relationship with cost and serving size; I like it.]

Joy (gardenerjoy) – Kudos for two days back into the exercise routine.

maryann - Drooling over your " orange flesh melons fresh from the field."

Pam (pamatga) – Love those Gala Apples - the season is upon us for good apples. Kudos for pedometer measured walking.

Tazzy - Yay for a quick bike ride; LOL at how easy it is to deny that it's getting chilly in the evenings.

Val (va1erie) - Yay for lots of spontaneous exercise. [Yep, you're responsible for the naan I consumed, LOL.]

Readers - chapter 4
Stage 1 The Success Skills Plan

Success Skill 5 Get Moving

tip: Be careful - don't fool yourself. Some dieters believe they are getting quite a lot of exercise when they shop at a mall or go to a fair because they get tired. Being tired doesn't always mean that you got good exercise. And a 20-minute walk with your dog, who stops at every bush, doesn't give you the same workout as walking fast the whole time.

Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), pg. 70.

09-21-2011, 10:38 AM
Hi Coaches!

Food and exercise were both OP, with a legitimate change for dinner. *credit* We have travelled already this morning, and I'm remembering that some travel days result in unplanned eating. Keeping that in mind, I shopped yesterday and have lunch and dinner in the frig. A busy day here..exercise will be moving mucho furniture.

09-21-2011, 10:42 AM
Report: read my cards, weighed (down 2.8, I'm starting to wonder about this scale which is less than a year old), ate slowly and mindfully, did not have a wine-induced snackfest, got minimal exercise, contacted my diet buddy.

pamatga -- we seem to be having an Indian-themed week! :)

onebyone -- the portion size decreases as the price increases because rich people don't want to get fat. :D

maryann -- I think maintenance is even more work than losing! When I'm actively losing I have this "goal" to help keep me motivated. When I'm maintaining it all feels more like just pure plain discipline. My goal is not to change. It feels somehow more endless, though of course anyone who wants to lose and keep it off has to figure out that it was always going to be endless. :)

Tazzy -- Yay, you for recognizing that you see a correlation between exercise and success!

gardenerjoy -- Yay for two days of exercise in a row!

BBE -- Yeah, naan doesn't really reheat well. Makes it easier to resist! :)

Lexxiss -- Yay, you, for planning ahead for travel!

09-21-2011, 01:40 PM
GD :flow1: everyone!

Becksters: I made us fish last night as well. I breaded it, "Old Bayed" it and sauteed it. I only had one large fillet so I wanted to "stretch" it for both of us. I also had Thai jasmine rice with a dab of butter, (my all-time fav!), steamed broccoli spears and fresh ripe tomatoes from my garden. It all looked so pretty on my plate. I was hungry an hour later but only had one of those delicious apples for my evening snack! I had to repeat "hunger is not an emergency" quite a few times after 11 p.m. but tucked myself in at 1 a.m.

Bill How close are you to having the old homestead finished and no more workers, home-work or anything that looks like "aforementioned work"??
Who's the cook in your family?

onebyone - It sounds like you had a really wonderful time. I am so glad you were able to get out with your honey.

gardenerjoy – Credit for your diligence and consistent efforts.

maryann - Don't you just love fresh anything! I had such wonderful melons this past summer and when I heard about CO's Jensen Farms, I thought, TG, I had my own.

Tazzy - Well, chilly here means dropping below 75 degrees, which it has been. I now want warmer weather so my fall garden will really "take off". I never thought I would be crossing my fingers for 80+ temps but I am.

va1erie - Your "spontaneous movement" is Beck-endorsed. :D WTG!:carrot:

Some of you asked the other day about hearing more about my Buddy Challenge I am working on for next month. I don't know how familiar any of you are with the t.v. program "The Biggest Loser" but, in a nutshell, it takes morbidly obese people and, through a very strenuous physical "boot camp" regimen, they "transform" these people into athletes; many of whom go on to compete in marathons, triathlons, become fitness trainers, etc.

I have decided though to make my "Challenge" one about incorporating "Spontaneous Movement" into our lives besides doing the "other stuff" like going to a class, yoga, biking, weight lifting, etc. In the past month, I have been both seeing on the news and doing some reading regarding the place of exercise in our daily lives. It sounds like the new theories emphasize that even if you exercise one hour a day but are sedentary (as in return to your office desk and sit the rest of the day), you are still at risk for having a heart attack, including normal weight and normal cholesterol people. Yes, depressing, I know.

In fact, some of the weight lose sites have already jumped on the bandwagon and when you now calculate your level of activity (so they can determine your basal metabolism and subsequent calories you would optimally burn) they are "dropping" you down one level of activity (say from moderate to light) depending on how frequently you are active.

Whether you subscribe to this latest "theories" or not. I do know that one of the "secrets" to keeping the weight off (once lost) is to remain active. How active, of course, depends on your metabolism, your preferences, lifestyle, etc. The more active you can be the easier it will be to maintain weight lose, which is what we all want, right?

So, based on that new information, I have been working on creating a Challenge where we move more often throughout the day by creating some fun and creative ways of "doing so". I am not sure if I have shared with some of you some of the ways I have been doing this but, for example, doing some stretches, walking or marches during the commercials while watching t.v. For every 75 minutes spent at my computer, I make myself do something "physical" for 15 minutes before I return to sit down here.

With the fall sports season now upon us, I have also decided to make sports teams with "home sports"; ie, football, basketball, swimming, golf, sprinting, to name a few. All with the idea of getting up and moving. I also think that our natural tendency is to want to "cuddle and huddle" as the days get shorter and winter comes. I am hoping to buck that natural tendency and keep movin'.

A lot of you are younger than me (I'm 58) but in this other group on BLC I am one of the youngest! So, I am "challengeing" them to get more movement back into their daily lives. I have been working on devising some games(competition can be healthy and fun) along with some cash prizes at the end.

Word from the "wise": I can tell you that with age comes the tendency to want to "sit and not be fit". It starts at age 50 just to forewarn all of you. I have watched my husband, Paul, gain 35 lbs in a matter of 18 months simply because he has spent more time in traffic than anywhere else. He did walk a 13.1K this past winter but he has slackened off to only walking 1-2x a week. He has not changed his diet or his food intake at all either. So, that shows you as we age, if we aren't active, even if we don't change how or what we eat, we will naturally gain weight. I know, it sucks!:mad:

Stats for 9/20:
***1839 calories 9 g fiber (what!)1707 mg sodium
***5000 steps(use pedometer for accuracy)
***walked 3-10 minute sessions on treadmill, varied speed from 1.6 -1.7 mph
***lower body strength exercises
***F/V:tomato (from garden), 2 c broccoli, o.j., 2 apples
***slept 9 hours
***planned, posted and logged food

Q:Someone told me today that they were told by "an expert" that you shouldn't do both aerobic and strength exercises in the same day. I do. What is your thoughts? Anyone?


09-22-2011, 06:22 AM
Diet Coaches/Buddies - Stayed on plan with my eating, CREDIT moi, including a pot luck dinner where my only seconds was an amazing salad that included walnuts and raw corn.

Debbie (Lexxiss) - Kudos for a planned dinner to fight the desire to overeat on a travel day.

Pam (pamatga) – I love the word "stretch" when used to make some food item serve more people. Am glad I was born hearing English - I'd hate to be learning it as a second language, LOL.

Val (va1erie) - Yep, sometimes there's a lot of jiggle in an excellent scale because it's real. And sometimes there's a lot of jiggle in a mediocre scale. I don't know how to tell the difference, LOL.

Readers - chapter 4
Stage 1 The Success Skills Plan

Success Skill 5 Get Moving

Andi had myriad sabotaging thoughts about exercise: I don't want to ... I'll do it later ... It's not worth doing ... It won't help ... I don't need to ... I'm too tired ... I'm not in the mood ... I'm too busy. Like most people, the hardest part for her was getting started, but once she got going, she was fine. After many misgivings, she finally signed up for a beginners exercise class in her community.

Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), pg. 71.

09-22-2011, 12:41 PM
On the verge of overwhelmingly busy. I am giving myself at least the morning off or I feel I will go over the edge. Maybe I'll go back to sleep. In DS's classroom this afternoon teaching art, then MFA writing at home. Dived off plan at Farmer's Market but no change in scale. I won't forget I got a "gimme". Back OP this morning.
Valerie: Those are some wild scale fluctuations for someone who weighs as little as you do!
BBE:Credit for reasonable second trip for the salad.
Lexxiss:Happy Travels.
Tazzy: It is so true about exercise and weight loss. I finally started tracking my exercise with a goal of an average of 30 mins a day. It doesn't seem like much but it is tough to get it all in.
Pamatga: I hear your warning about Fifty. That is really what started my whole journey two years ago. At 45 I realized that things would only get more difficult at 50, so I tried to lose weight and after a whole summer - NOTHING. I was scared. Now I feel I have a plan to take me into that decade. I will go into 50 (God Willing)with a BMI that is not overweight and that is very exciting to me.

09-22-2011, 01:46 PM
GD :flow1: Beck Buddies!

Yesterday was everything I wanted it to be and more. I just wish I could keep up that kind of pace all the way down the scale but I doubt whether I could humanly do it everyday so I will just sit here like the (fat) cat that had two mice for the taste of one.:D I thought I would put my "SM" plan into action so I decided to do a "test drive". Once I got started I had a hard time pulling myself away from the many "unfinished projects" around here. Needless to say I worked steadily but only taking two breaks (one snack and the other dinner) during an 8 hour stretch of constant movement.

I also knew that DH was bringing me take-out from one of our "favorite" local Atlanta "diners" (not greasy kind-just southern style food) so I saved up my calories, pre-planning, so I could enjoy both the (high)calories/sodium. I had to sit with a lot of hunger but every time I was tempted I just resumed the fall cleaning that I was doing and I forgot about my empty stomach.

I just felt like I was embracing everything with such willingness and open arms in the BDS book!! It wasn't just "I can do this", it was also "I am doing this". Plan into action!!

************************************************** ******

Valerie: Well, I bought a new digital scale last winter after getting tired of not really knowing what the scales were saying. Still, even though this is new (and it was expensive), it does sometimes show numbers that I think,"hey, now wait a minute". However, I was told I don't need to change the batteries for two years. I am not so sure about that though. If you weigh every day, which I do, doesn't that use up the batteries faster??

BBE: As always, walking the walk. Great Job on portion control. yes, salads can be worse offenders than "za" if the "wrong stuff" ends up on them.

Lexxiss:Enjoy the views.

Tazzy: Double ditto about exercise and weight loss. I am just grateful that I really do love to "go for the burn" because I hate to diet. I just plain hate to! I would rather work out like a "steam engine" two hours a day than be confined to eating cottage cheese with a peach slice on lettuce. Getting it in isn't as hard as you think if you are willing to forego something else for the time being.

Not to brag, but I used to get up at 5 a.m., carry my gym bag on public transit, work out for an hour, shower, get back on another metro bus to a downtown law office and be there by 9 a.m. I did that 5x a week for years. I was in my early 40s. I will admit that one thing that fueled it was I was going through a very heavy emotional time and I was turning to working out to work off some of those intense feelings but I still did it. Fast forward, almost 20 years and I am hoping I can find that kind of drive so I can "blast this fat off!!" Do it if you can. You will not be sorry.

maryann Well, I am very glad that you saw the horizon and knew how you wanted to meet up with it. I can tell you that if it were not for my intense drive I would have given up quite a while ago. It does not get easier doing all of this. In fact, it gets harder. I am working against gravity, slowing metabolism and aging. My outside goal is to be my goal weight by age 60.

I don't know if you saw Kirstie Alley on t.v. recently but she got down to a size 4 and she just turned 60. I think she said her highest weight was 238 lbs so she looks like she has lost 70+ lbs. She credits DWTS with really getting her started on working out.

Well, I want to "show" (to whom I don't know) that age 60 doesn't mean "cropped gray hair, saggy anything and sweat pants with cute kittens on the front". Hey, at one time, I saw that down the pike and I knew I wasn't about to go there. I don't want (act or pretend to be) "30 again"( been there, done that) but I do want to be healthy and fit from here on out.

I applaud your sensibilities to do this now!! I really do!

Lexxiss - GJ! Yes, I have been using that same strategy lately (planned meals) with really good results. I am now more exposed to the temptations of the odd bakery thing at some of these social functions but so far as long as I have eaten a really balanced meal prior to that "said exposure" I am just fine. Who knew???

Stats for 9/21:
**1921 calories 19 grams fiber 2875 mg sodium
**worked continually on fall cleaning for 8 hours
**still got 1-10 minute session on the treadmill (it was getting quite late)
***4000 steps (used pedometer for accuracy)
**upper body strength exercises w 5 lbs bar bells.
***F/V-mixed vegetables (corn, green beans), cooked carrots, whole apple, lite cranberry juice, NS orange juice
***9 1/2 hours sleep--like a rock! I was beat!

P.S. As time draws closer to my "SM" challenge I am seeing some fence sitting with some of the people. Again, I am the youngest of this group and their mental resistance is very strong. Do all of this while you are younger. Case in point.


09-22-2011, 02:11 PM
Hi friends... the last couple of days have been kind of crazy (some things with my mom) - sorry to be MIA. I haven't stayed well on my plan. Sometimes I wonder if I'll ever get this food stuff under control. But - I just need to keep trying - because, just maybe, the next time will be THE time it takes.

As always, thanks to you all for being my WL friends - along with your constant support and holders of wisdom. Have a great day.

09-22-2011, 10:01 PM
Hi Coaches!

A very busy and physical day here! We hauled lots of stuff; everything from old asphalt shingles, rugs, rotting name it we hauled it. Food was not an issue, we didn't stop for lunch. I had to run an errand in Denver and thought I'd get a bite at Whole Foods then was needed on the project again. Instead, I purchased a healthy dinner at WF to serve at home. I had sane portions and my only disgression was 2 dinner rolls. *credit* I thought alot about my relationship with food today, and especially how much I have learned about myself since starting BDS. I have made progress.

09-23-2011, 12:03 AM
Evening everyone!

Wishing everyone a HAPPY AUTUMN! Tomorrow's the Autumnal Equinox ^_^ The weather's been nice and cool, and that always makes me feel good.

I was sitting here tonight with my ARCs really reading them and visualizing where I want to be by the time April rolls around next year. Thinking about resisting all the holiday temptations along the way. (Okay, except maybe for a slice of pumpkin pie on Thanksgiving... and cookies on Christmas Eve. Those I'm willing to accept.)

This week wasn't as good with planning as was last week. But, I'm not giving up! I will find a way to make this work for me. In the meantime, I've been keeping all my advantages in mind, and trying to pay attention to my hunger levels. As well as getting in exercise. It's been good!

Be well everyone!

09-23-2011, 06:56 AM
Diet Coaches/Buddies - Was hanging a new light fixture and had to take a break because there were two things that didn't make sense, seemed backwards - just didn't see how it would work. Then it struck me, two things were made backwards to work together; just proceeded to put them together, LOL. Food was good with a veggie burger at a restaurant for lunch with some friends, CREDIT moi.

Beverlyjoy – Yep, as always, "just need to keep trying."

Debbie (Lexxiss) - Kudos for all that hauling - you're gonna be one strong person when you get finished.

maryann - Yay for giving yourself writing time even when on the verge.

Pam (pamatga) – Kudos for nearly 8 hours of constant movement.

Lovely – Neat idea to visualize yourself next Spring. Kudos for "keeping all my advantages in mind."

Readers - chapter 4
Stage 1 The Success Skills Plan

Success Skill 5 Get Moving

When she got back from the first class, she made the following card for her Memory Box (page 36):
Memory Card
I can't believe I was so resistant to sign up for exercise
class. It wasn't hard! There were plenty of other people
my age there who were just as out of shape as I am.
I'm actually so proud I made myself go. I really do feel
so much more energized. I'm so glad I did it!

Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), pg. 71.

09-23-2011, 07:50 AM
Morning all. I'm not happy to be awake at this (ungodly) hour, but I got stuck with an early shift at work. I am working on planning my meals for next week as the realization struck me that if I just plan them now I can shop more effectively and waste less food/save money. I hate wasting food and I don't really eat leftovers so it can be a challenge, but luckily my boyfriend will eat almost anything as a leftover so he usually takes it for lunch the next day.

I've still had trouble getting 100% back on track, but I'm making progress. The going got tough much earlier than I expected with Beck!

Hope you all have a great day :)

09-23-2011, 10:37 AM
Report: didn't read my cards, weighed (no change), ate fairly mindfully though we ordered Thai last night and I didn't really make very good choices. :( Got very little exercise -- rain rain rain here, and I was helping my daughter with her college application process all day so I never left the house. Contacted my diet buddy.

Too busy for callouts! Probably too busy for the next three or four weeks while my daughter finishes her college apps and the farmers' market winds down, but I'll at least try to get in here to report each day!


09-23-2011, 11:45 AM
Hello Coaches and Buddies!

I'm not sure where this week disappeared to, can't believe I have not posted since Tuesday. I planned to on Wed night but youngest son was on the computer and it was a choice of wait for computer or go for a bike ride. I am happy to report that I decided the bike ride was more important and knew that all of you would understand my decision.

Have been OP for most of the week and the scale has moved again this morning, 1/2 pound but I'll take it! Read my cards at least once every day, planned my food, passed on both licorce and ice cream :carrot: and did get some spontaneous exercise. Looking forward to a quiet weekend, a great start to autumn here with temps of 28C forecasted for today and tomorrow (our good summer days are around 24C). Will make working in the garden and pulling out the plants a much more pleasant experience. I'll leave the potatoes, carrots and beets for a few more weeks yet. Once the first frost comes I'll have to think about getting the rest harvested. Zumba class again on Sunday and am planning to ride my bike again. I'm also very happy that our Tues Zumba class resumes next week, I have really been missing the twice a week classes.

Well last day at work without my co-worker here so am just going to tackle one piece of paper or email at a time and remember that it's almost over!!

Have a great day everyone, I really hope to get back for personals over the weekend.

09-23-2011, 12:48 PM
Good Morning, Coaches
OP yesterday. Taught art to DS class. Came home and helped him with his report. I was not as patient as I could have been but I kept "righting" myself and I think it turned out fine. DH is gone with harvest and that is always tough. He will come home to pick up DS so I can write this weekend. I am cranky about that. I don't like needing help. I think I am just cranky over lots today but feelings just are. It is the behavior that counts and I am proud of my behaviors. OP yesterday with a substitution. Credit for pilates last nite and step class this morning. Meal planned. Here we go with the day.
pamatga: Googling DWTS. Glad your day was spectacular.
Lexxiss: There is nothing more satisfying than working hard on a concrete project and seeing it get finished. In another less busy life, I did tons of projects like that.
BBE: I had a veggie sausage the other day. I am grateful for choices we have in restaurants.
Valerie: I was at the farmer's market on Wed. Boy, the fruit around now is spectacular.
Tazzy: Credit for weight loss and the bike ride. All things build on each other.
beverleyjoy: You're still posting despite your disappointments. Credit.

09-23-2011, 12:56 PM
GD :flow1: everyone!

It does seem like people have been much more busier around here these past couple of weeks or so. Could it just be the seasonal change?? Back to school, back to planned activities and just plain "end of summer" clean-up. Probably that and a combination of all those. I miss seeing some of your familiar "faces". For those of you who are just "lurking" or MIA; I want you to know I miss you, think about you, care about you, and hope everything is well with you.

Big Credit: DH was running late again, so I encouraged him to have his big meal of the day on the road (which he did) and I ordered delivery pizza from my favorite nearby place. I do get a vegetarian thin crust light sauce and cheese; which I still love. :carrot: :broc: Hey it's still pizza! I am very pleased to say that in spite of my hunger and not feeling like I really had eaten enough, I stopped before I was full. I put the rest away even though this is my favorite food (of all time!). I reminded myself that it won't go anywhere (since DH is allergic to cheese so he rarely eats pizza) and I need to set some boundaries with this. Whereupon, I walked on the treadmill afterwards then picked up my hand sewing that I have been working on the past couple of weeks and within an hour I had forgotten about it. However, later that evening when I was listening to the downpour outside and I was feeling really empty again, I thought about that pizza in the refrigerator. Once again, I walked on the treadmill for 10 minutes then had an apple and got busy playing solitaire on my computer. Maybe not a big deal to any of you but being that I would fight a "hand-to-hand" war, Godzilla and aliens for pizza; it is a huge deal for me. This is what Dr. Beck surely meant when you just plain stare it down sometimes. Thought I'd share. :D

Still in the afterglow of the huge project I both undertook and finished two days ago. I just walked around smiling. I bet that is how you will feel Lexxiss when your "big project" is finished. We just found a new secret to weight lose and not feeling hungry. Stay so busy that when you do stop to eat, you are just too plain tired to do so. I am going to try and do this more often. I might just have to offer myself for hire before it is all said and done.

Beverlyjoy and Michi702 – Actually, I have been going through a period of all of this just being super tough. Some of the mechanics are now second nature but the need to be constantly applying that effort can be mentally daunting at times. Persistence and Patience--trees and grass. Yup!

maryann - A day without writing for me is a day without breathing. Just can't not do it. Glad you pushed forward.

Bill You're on the mark, as always. My DH always complains about nothing being written in English when it comes time to assemble something but I told him I would rather have one good picture of the finished product any day then poorly written technical jargon.

While in college, I took my one and only factory assembly job. What I learned was invaluable. Have a picture of the finished product by your side. I do not read the instructions and rarely look at the diagram but I look at the finished product picture. Always spread out your parts, count them to make sure they are all there, then put things together as they logically appear to go together and only tighten any joining part "finger tight" because invariably you will have put one part together wrong and this way you won't have strip the screws or anything when taking apart and reassembling because, guess what, you will have to at least once. It has helped me many times over since everything comes boxed these days except (antique furniture-:D).

Lovely – Great job in visualizing yourself next spring. So, what do you see when you see yourself next spring?? I took a one night seminar on practicing visualization a few decades ago. At the time I hated the job I was working so I spent that evening visualizing what I would be doing if I weren't working there. I guess, I must have really visualized it well because the next day I got laid off! Now, that was "weird". :o

I think the next step proves to be the hardest for a lot of people; charting out how to get from here to there. It is for me, anyway. Sure, I want to be my goal weight but what do I need or have to do to get there? A lot of hard work!!

Stats for 9/22:
**2129 calories 14 g fiber 3530 mg sodium (pizza!)
**4200 steps (used pedometer for accuracy)
**walked 2-10 minute sessions on treadmill ( one at 1.7 mph)
**F/V-raisins, whole apple, lite cranberry juice, tomato, green peppers
**8 hours of solid sleep

Have a great Friday all!


09-24-2011, 12:11 AM

It's a very autumnal evening here--except it's 64F so that's still pretty warm. But it's really rainy and the leaves are starting to change. I am sure on my drive to Ottawa on Monday I'll see big shifts of colour in the trees as I approach the Ottawa Valley. They are two weeks ahead of us season-wise ie two MORE weeks of winter than I'll get here.

Score one for my new place of residence.

I overate yesterday feeling the stress of my trip to see my mom and my sister. This trip is squished inbetween my latest round of shows. I've considered not going but, really, given my sister is coming up from Key West, and my mom is turning 84 on Tuesday, and she has a progressive brain disease (Alzheimer's) really, I should go. Things could be significantly different next year... or not. Such is the nature of this brain disease. I can't just sit back and hope for the best. I need to base my actions and decisions on the here and now so I am driving up Monday and driving back Wednesday. I guess I need to call her tomorrow and start checking in with my mom. I haven't called her in some time. I just withdrew after my last visit. My feelings are really churning around inside. Oh well. It's all hard. It'll be easier with my sister there. I think we may even share a hotel room.

My food has not been great. I weighed in officially this morning at 283.3. *credit* I was sad about that number today, but not sad enough to not eat too much again. I'm recording my food - all of it*credit* and reading my 4 Day Win Book*credit*.

09-24-2011, 05:43 AM
Diet Coaches/Buddies - Exercise was walking back and forth from one end of a large Home Depot to the other to find the stuff I needed, CREDIT moi. The surprise was bumping into an old friend in the plywood department. Just boggles my mind all the stuff you can buy to fix or decorate a house.

onebyone - Yay for Fall - I do love my seasons. Good luck preparing yourself for your trip to visit your mom and sister.

maryann - OP is always good. Have you gotten those two kids who cried because their stuff wasn't good enough to accept their own are work yet?

Pam (pamatga) – Kudos for your victory over "Godzilla and aliens" to avoid extra pizza - even though it was both thin crust and veggie. [I do like diagrams of the finished product.]

Tazzy - Yay for all those veggies to harvest; I'm jealous that you'll still have potatoes, carrots and beets for a few more weeks.

Michi702 - Kudos for getting back on track - THE big step in this process. Neat insight that planning can help save money and food.

Val (va1erie) - Yep, Thai has some good choices and some not so good. Good luck with this college application stuff.

Readers - chapter 4
Stage 1 The Success Skills Plan

Success Skill 5 Get Moving

After several more classes, Audi was finally able to fully accept the necessity of exercise - not necessarily because it would help her lose a significant amount of weight any time soon, but because it was essential for her well-being, both physically and psychologically. She was finally able to put exercise in her NO CHOICE category.

Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), pg. 71.

09-24-2011, 05:53 AM
Happy Saturday Morning, everyone! :)

Had a great day on Friday. Food was on target. Got in a nice walk on the treadmill. Overall on plan and in control.

I recently started a little challenge that will help keep me on track through the holiday time of year. I had completed a 99 Day challenge over the whole summer and it felt nice to accomplish something one day at a time. (Sometimes one moment at a time.) I'm aiming for similar and I have a feeling it will keep me focused. If nothing else, once again, the main goal is to just be here and continuing on my journey for better health.

I just recently passed a five month "anniversary" I suppose you would call it, even though it's less than a year. Time seems to be flying. Next month I'll be taking pictures at the six month mark and measurements to track progress. I'm looking forward to it, but there's that part of me that wonders "Will there even be a difference from the three month mark?"

I hope everyone has a fabulous fall weekend!

09-24-2011, 06:43 AM
Hi Coaches!

Another busy, and emotional day. I overate last night, but hadn't had much all day, either. The most amazing thing was that I noticed a major brain shift. As I was more than enjoying pizza night, my mind didn't engage to that insatiable place where I used to have to just keep eating anything and everything. I overate the pizza, had a large piece of SF cake, and was done. I went to bed and woke up knowing that what I do is get back on plan.*credit* No off and running thoughts. None.

Exercise included hauling the gigantic couch from my childhood out of grandmas house where it's been stored since 1980. Sad for me, because it was once a beautiful piece of furniture sadly neglected. I drove to the Sr.Center yard sale, and even they didn't want it. I drove around town with it in the back...what to do...finally drove to the landfill and paid $25. to dump it. They let me set it aside and when I went up later with another load it was gone. It gets one more life.*credit* moi for letting go. I also took one, each, of the many sets of encyclopedias for the different thrift stores to look at. Each had the same answer-they can't give them away. I tore the hard covers off and sent the rest to recycle. In their own way they will have another life, too.*credit*

ETA-as I reflect on yesterday, I really have to wonder, does letting go of that crutch of a couch, (which BTW needed my mom's permission WHICH I've waited on for YEARS), actually help me to relieve a layer of my food obsession, as evidenced in my not binging last night? It feels like it does.

09-24-2011, 06:50 AM
Report: didn't read my cards, weighed (down 1.3), ate slowly, mindfully, left a bite. Didn't exercise, which was a drag because it was my normal class day when I usually get lots of exercise, but I had a really bad night's sleep. Every once in a while I wake up at midnight and don't get back to sleep again until nearly 4, and I have to get up at 4:45 for my class. So when I finally started to drop off again around 4:30, I unset my alarm and went to sleep. Oh, well. Move on. Today is the market and I'll get tons of spontaneous exercise there. Contacted my diet buddy.

Tazzy -- I'm with you on the disappearing week! I spent another full day helping my daughter get her college applications, etc., in order. Honestly, when I was her age I applied to ONE school. ONE. I've had to set up a SPREADSHEET to keep all her deadlines straight. Yay, you, for putting first things first and getting exercise instead of getting online!

maryann -- I've noticed over the years attending farmers' markets weekly that strangely the crowds drop off during September and October -- probably because people are busy with school and sports -- when the markets are bursting with produce! In May, the market is bursting with people who can't figure out why there's lettuce and kale and spinach but not much else -- I had a guy asking me for PEARS last May! So many of us have lost an understanding of seasonal food.

pamatga -- I actually think it's more than just busy-ness at this time of year that gives us a dropoff in posting in forums like this as summer ends. That's part of it, sure, but IMO it's also a dropoff in motivation, unfortunately. We're putting on more layers, and we feel less exposed. We feel those extra pounds don't show as much...and we lose that incredibly strong desire to look good in shorts, swimwear, etc. In January, when people are making New Year's Resolutions and thinking about the coming warmer weather, the gyms and weight watchers meetings will fill up again, and we'll probably see a lot of new faces here too. :( It's really too bad, because THIS time of year, when most of us are heading into the Eating Season, is when we need to get MORE motivated, not less. ALL: SO LET'S NOT DO THAT! Let's all make a promise to ourselves right now that we'll INCREASE our motivation. Let's read our cards -- all those Advantages of losing weight are going to feel really important to us again come January when we're thinking about NEXT summer. Maybe we should each make a new response card to the sabotaging thought that "I'll give myself a break now and get back on track after the holidays." RESPONSE: If I don't control my eating now, I'll likely have MORE weight to lose come January. I need to control my eating now as we head into Halloween, Thanksgiving, Christmas and New Year's Party eating so that I won't have the experience of getting on the scale on January 1st for the first time in months and discover I've gained another ten pounds.

Lovely -- GMTA on visualizing yourself in April!

onebyone -- re: stress eating. Make yourself a response card that reminds you that food can't really provide comfort. Sabotaging thought: I'm so stressed...I deserve this (comfort food.) Response: Eating this food will feel comforting while I'm eating it, but when I finish it the stress I'm feeling will still be here, and it'll be compounded by the stress of having eaten off plan.

Debbie -- Yay, you for stopping the binge before it had really started, and yay for recognizing the brain shift! Thin people overeat sometimes! The difference it that thin people don't think to themselves, "Well, I've blown it. Might as well blow it big." Instead they tell themselves, "Yuck, I'm already overfull. I don't need one more bite." And then they move on. re: the couch. What did this couch represent to you and your mom? Good for you for recognizing a connection between holding onto emotionally-loaded stuff and overeating for emotional reasons. Both are a type of hoarding, I think.

09-24-2011, 01:06 PM
Good Morning.
DH took DS to the ranch until Sunday morning so I can finish my MFA packet. I wrote and wrote yesterday. Same today and tomorrow. Credit for shutting off the voice that says none of it is good enough. I tell myself, "Well, just type a first draft then, it won't count." And I do.
Annoying habit the last two days of eating my dinners standing up in front of the refrig. HMMM! I was able to not eat anything else so the ticker stayed put but I know this behavior is not healthy for me. On track with yesterday. Today I'll take a long walk after dinner. Tom. Yoga/pilates.
Valerie: LOL with pears in May except that I would have been the same had I not married a farmer. Everything is late this year so pears are still hanging in there. The sleep thing is tough. I don't know how old you are but being 47 is really shifting some sleep patterns. Although truth be told, Both my boys -DS and DH- were gone last night and I slept like a baby. HMMMM!
BBE: Both kids did great. The boy, I now see, is probably on the autism spectrum - something like that, socially delayed. Sometimes I wish teachers would give me a little heads up before I teach. It went fine. The girl did a beautiful finished portrait. They drew their dads realistically and then right next to it, drew an abstract version of him. They turned out cool.
Lexxiss: I absolutely think that we have to let go of attachments in order to let go of food - 100% For me it has been less about stuff than about behaviors from my childhood (read throwing tantrums). Good for you for your insight.
Pamatga: I, too, think of the people who have come and gone over the last year. It is interesting. The same thing happens in my AA home group. You feel you know people intimately because of the level of sharing but really they are a click away from you never hearing from then again. But that's ok. I have a favorite quote "People are in your life for a season, a reason or a lifetime." I think people in my life for a reason are there to help me in my recovery for however small a time. And I for them.
Lovely: Like the picture idea. My deal is to get into my closet every three months, rearrange, toss, put outfits together. Clothes have become a joy and an incentive.
Onebyone: Courage is the word I think about when dealing with aging parents. So much of us is them and when I see their aging, I feel everything in the book.

09-24-2011, 03:57 PM
va1erie and maryann Thank You So Very Much for such insightful posts. There was so much wisdom in your words. I am so thirsty for wisdom these days. I just drink it like a person who just crossed a desert.

Lexxiss Letting go is very freeing but not without some sadness. I have been on this same journey of repeated "letting go" for the past two and a half years. I was telling my DH last night that I still can't believe how much stuff we still have (of course, now "everything has a place, etc.") even after all the many trips to Goodwill, AKF et al. What the Heck was I thinking of when I got all of that?? I look back at who I was then (I felt so empty and insecure). I feel more full these days so I don't have to fill that former "emptiness" up any more. I think that alone is just plain "neat".

My sister, Paula, has been really bothering me to come back to MN and go through my parents' house and take some of their stuff home with me. First of all, why does she think I necessarily want it and, secondly, my Dad and her are still living in the house we grew up in. Don't you think my Dad would think it is kind of creepy to be doing that right under his nose? YES, I do. There are a few things that I would like but not the things she would think I do and certainly not anything that has any meaning except to me. In fact, come to think of it, the only things I want only invoke painful memories so I am not so sure, I want anything.

There might be two gifts I may take back that I gave my Mom that she never appreciated although both were "sacrificial gifts" from my side of the fence. One was a double wedding ring handmade quilt for their 60/65 birthday respectively--- which I saw on their bed once. I was on disability insurance and I spent two week's benefits on it. The other was a beautiful detailed historical accurate Colonial sampler(I still love looking at it) that I hand stitched which caused a huge rift between my mom and I. She ranted about her displeasure with me in not finishing when she wanted it (in spite of the fact I was a full time student and working at the time) in front of a mall store clerk. See what I mean?? See, all those remind me is that from the time I was aware of it until the day she died, my mom never gave me the one thing I always wanted: her approval. I once told my DH, when mom died, so did the hope that I would ever get that approval too. I did forgive her though.

P.S. I gave the eulogy at my mom's funeral. Proverbs 31" A Good Woman". It was genuine, sincere and very heartfelt. Forgiveness is all about "letting go".

onebyone I feel guilt for a different reason. As you can see from above, I am in no hurry to return to MN any time soon. I haven't been there since November 2008 for Mom's funeral. However, I do feel bad for my DH. His Dad had a second heart attack this past winter although it was a mild one. Right now, all three of our remaining parents have "stable" health issues and they are being closely watched by their respective physicians. We have talked about going back for the holidays but I feel I should see my son since he is alone in Philadelphia and I am the only family who comes to visit. We may end up splitting up the holidays and we go our "separate ways" (with each others' blessing, of course). We'll see.

Regarding your food plan: is it possible that you could pack food for yourself to carry along? With it now being cooler, I would think you wouldn't even need to worry about spoilage. When I went to MN in 2008, I packed one entire suitcase of the kinds of foods, spices etc I ate on my SBD. It was hot pink tagged (they do that down here for sharp metal objects--y'know assault with a meat tenderizer!) though because some of the cooking tools I took along. I tell you that I would do the same thing if I knew I were going to be away from home for any extended period of time. There are absolutely NO healthy food choices in the small town where I grew up. NONE!

Bill You are always doing so well, my man. Glad to hear that you are keeping busy still with the house. I swear if you had worn a pedometer while in Home Depot you probably circled it enough to put in miles and miles. Some of these stores like that are absolutely HUGE down here. I was in Lowe's and needed to use the bathroom and a clerk showed me where it was: it was good 6 blocks from where I was standing. I said, "I'll hold it." and I walked away. Side note: Home Depot was started down here in Hotlanta. The man who started the chain gave $800M to build the world's largest aquarium in downtown.(I'm not sure if that record still stands--probably Dubai has something bigger) He thought it would be good for tourism. I think we even have a whale in it. As I said, "super-sizing" is not just Texan. It's also Atlantan.

maryann thanks again for the 12 step saying of "why we are all where we are". I agree 100%. I hope I have given hope, encouragement, love, concern and some humor along the way for all of you here today and for those who were here yesterday. I am thinking and feeling loving towards all of you--lurkers too---.

The Beck Way is the Best Way. Do I hear an Amen? (which literally means "I agree")

Stats for 9/23:
***2086 calories 19 g fiber 2509 mg sodium
**4400 steps(used pedometer for accuracy)
**walked 3-10 minutes on treadmill (1.7 mph)
**F/V:apple, lite cranberry grape juice, green peppers, Roma tomatoes, cooked carrots, spinach, broccoli
**8 hours sleep

Starting tomorrow I am going to see if I can add an additional 1-10 minute session on the treadmill to make that 40 minutes total. I am also going to push myself to get 5000 steps in daily. Wish me luck!!

09-24-2011, 07:48 PM
Hi Everyone,

A quick check in on my official weigh in day, down to 174.6, and cannot remember the last time that happened! So excited to break the 20 pound mark. I'm going to celebrate right now by joining my DH in the backyard to sit and admire our yard on this great fall day we have going. It's 30C in the shade on the front step so such be a scorcher in the south facing back yard.

I'll check in tomorrow for personals. Happy Saturday:)

09-24-2011, 09:43 PM
Hi everyone :)

Can I join back in?

It may take a while for me to get to know you all, bear with me.

I picked the book back up today, and need to coach and be coached :D

Today was a good day. I resisted temptation, and ate well. The big part being that I resisted biscuits my boyfriend made (when I am actually not full from dinner. )

I am weighing more now because I think I am retaining water due to PMS, and I really need todrink more water.

09-25-2011, 12:36 AM

Short post before I hit the hay: weighed in less than yesterday (1.8 = 281.5) recorded all my food; still overeating. Not as stressed about my trip today. I still plan to exercise everyday and still do not do it.

Oh well; moving on.

See you back here tomorrow. have a good night.

09-25-2011, 07:07 AM
Diet Coaches/Buddies - Fought off the urge for my DW's trail mix when things were rough, CREDIT moi, but persevered and got a task done that involved 10x3.25 inch ducting to vent the new stove. The good news about dinner at a tiny sushi bar is the lack of opportunity to over eat.

Big Ouch: My browser just lost my entire post. Big Yay: I had just copied it to a Word document to save before I submitted it - so nothing lost!!!

onebyone - "moving on" is the way to go. Good news about decreased stress about your Ottawa visit.

Debbie (Lexxiss) - Super progress this, "No off and running thoughts. None." Kudos for getting yourself there.

maryann - Kudos for helping your neurons with, "Well, just type a first draft then, it won't count." [Congrats for getting those two kids back to themselves.]

Pam (pamatga) – Wishing you luck with your increasing exercise goals. [Thanks for inventing Home Depot there in "Hotlanta." It consumes a bunch of my money these days.]

Tazzy - Congrats on those 20 pounds gone forever. With Kudos for chosing a non-food reward of sitting in the shade with your DH.

Lovely – Kudos for passing your five month anniversary - I'm a believer in using time as a measure of progress. Having a plan for the upcoming holiday season is one smart idea.

Val (va1erie) - Ouch for sleepless in Cincinnati before your heavy duty day at the farmer's market. Interesting insight that the arrival of fall and winter clothing helps to mask one of our motivations for losing weight.

BelovedK - Kudos for resisting hot, homemade biscuits. With thanks for mentioning real Southern biscuits since that word is used for cookies by the rest of the English speaking world, LOL. Yep, welcome back. We can always use an additional Diet Coach and will be glad to collectively serve as yours.

Readers - chapter 4
Stage 1 The Success Skills Plan

Success Skill 5 Get Moving

If you struggle with exercise, reread pages 43-44. Create a Response Card to read each morning and pull it out again whenever sabotaging thoughts threaten to undermine your resolve.

Exercise is not negotiable for good health. I need
to make it be a daily lifetime habit. The hardest part
is getting started. I'll feel so much better when I'm
done. So get started!

Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), pg. 71.

09-25-2011, 01:35 PM
Report: read my cards, weighed (down 1.2), ate slowly and mindfully and left a bite, got tons of exercise (11000+ on my ped) at the farmers' market, contacted my diet buddy!

maryann -- I'll be 52 in a few days, and yes, menopause has created havoc with my sleep patterns. I've always had insomnia issues, but now I have the added joy of being awakened by power surges. :)

pamatga -- ah! You're from MN originally? That explains 'hot dish' then! :) So the quilt and the sampler...would those be things that would bring you joy, or would seeing them remind you of your mom's inability to give you approval?

Tazzy -- yay on 20 pounds!

BelovedK -- welcome!

onebyone - yah on the 1.8 pound loss! When you say you plan to exercise and don't, what exactly happens? You make the plan -- with a certain time specified in the plan? -- and when that time rolls around, you say what to yourself? Can you come up with a response card so that tomorrow, when the time rolls around and you say whatever sabotaging thought you're using, you can read your card?

BBE -- kudos for resisting the trail mix again!


09-25-2011, 01:45 PM
OP Yesterday - better about standing up and eating. I wrote and wrote yesterday. Three more hours this morning and the boys will be home for a nice family day. Yoga this morning.
BelovedK: Welcome back
Tazzy:That is terrific about your 20 pound loss. You are losing weight becuase you know how and you put in the effort. That is what BEck says in the BEck. I always thought this stuff was mystical. Now I know it is by day to day viligance.
pamatga: Family is tough and that is the bottom line. We have one box for mom and one box for dad. No one can ever replace either. We can get things from others that bring us joy but those primary relations are for a lifetime. I'll never have the Dad I needed "O Well" but I do have a dad who loves me and who is still around. That is the relationship I have to put energy into.
BBE: I knew it was just a matter of time before we were into the duct tape part of the show.

09-25-2011, 05:21 PM
Hi coaches and friends,

I had a breakdown last week with all the stress from this semester. So Beck skills and checking in here have taken a backseat. I've been exercising regularly and trying to stick to healthy snacks, but the Demon Stress is really pushing me toward unhealthy food choices, some of which I choose. I suppose I needed to test the solidity of my Beck skills at some point, but right now? ::sigh:: When it rains . . .

This has been a much better week. I made some decisions regarding the job search, and I also made a calendar that plans out every single weekend from now until early January, meaning: I planned out every step I need to take to get this dissertation fully drafted. And so far I have been OP with these writing goals. Credit moi.

I have noticed some thoughts floating across my brain, and I'm not sure how to feel about them. They seem potentially dangerous, potentially on the verge of weakening my resistance muscle. Thoughts such as, "I'll be happy if I'm just able to maintain my current weight through this stressful period." Is this a good thought or a bad one? I can't tell. Part of me says that it's rational and self-forgiving. The other part of me says that it's a green light for too much unhealthy eating, because I know I can lose more weight, and I can't put off this process in the face of this other, more stressful process. Somehow, they have to learn to get along.

At the root of all of this wondering is a situational anxiety: the last time I felt this stressed, I was preparing for my Qualifying Exams. During that time, I gained about 20 pounds. Yes, I am more skilled in handling these food stresses, BUT memories are being triggered.

In the midst of these dangerous thoughts and memories, it also occurred to me start writing down my food again, maybe even to make plans. Doing so might help to relieve stress that emerges when I start to feel out of control of my eating, even if feel like it's yet another thing I have to do. The pay-off will be worth it. Hmmmm. I think I'll spend the rest of my break writing down what I've eaten today, and planning the remainder of the day.

Thanks for listening!

09-25-2011, 06:01 PM
Thanks for the re-welcome :D :carrot: Glad to be back!!!

Mary Contrary, stress has so much to do with making healthy choices. Good of you to recognize what is going on and take steps to remedy it.

maryann, sounds like a nice day :)

Va1erie, kudos to you for following through today.

As for me, I haven't made any progress on the book, but I did get new shoes that may help my feet heal faster so I will be able to get out there and exercise more. I feel hopeful.

Oh, I went to lunch and the sandwich came with onion rings, and the actual sandwich was greasy. I am happy to report that I didn't eat the sandwich except for a few bites, but I did eat the rings :( I felt so bad about it, but I am now in a better mental state with hope about my foot injury. I have been drinking my water and plan to work on the steps in the book before the day is done :)

09-25-2011, 09:58 PM
Hello Coaches & Buddies,

Seems like the weekend just disappeared as quickly as the week before did. I was hoping for some downtime and it was going pretty well until a situation developed last night between my DH and I and it became a emotional train wreck. So now not only am I mentally tired but also physically and emotionally. We have some things to work through and have started to but it's going to take some time and energy to get back to where we both want to be. I did not let anything derail me from my Beck skills and am happy to take credit for not once wanting food to fix the situation.

Zumba again today and even though I was pretty tired I decide riding my bike would be a good choice. Seemed a little easier on the ride home but it's one pedal stroke at a time coming up those hills. I'm really happy that I'm just doing it and not questioning it too much. I even forget my bike lock this morning and had to turn around to head back home to get it, didn't even cross my mind to get in the car, just decided I had left enough time that I would not be late. Worked in the garden and pulled out all the bean plants and dill. Who knew dill roots could go so deep?? Still have the potatoes, carrots, green onions and beets in the ground and hope to leave them for a couple more weeks yet. I made my version of the WW veggie soup today and am looking forward to having some this week.

BelovedK Welcome back!

MaryContrary Credit for realizing that you need to make good decisions so you don't become too stressed out. I think it's a female thing that we need to feel like "Superwoman" in every aspect of what we do. Do you think taking a maintenance break in your weight loss right now would hinder you? Concentrate on the success you have had and know that you can do it again with the remainder you want to lose. Slow and steady wins the race.

BBE Kudos for resisting your DW trail mix. I'm not sure how you do that so consistently. I'd be tempted to ask my family not to have things in the house that I could not resist as well as you do.

onebyone Good luck on your trip to visit your mom.

va1erie Love your idea: Let's all make a promise to ourselves right now that we'll INCREASE our motivation. Let's read our cards -- all those Advantages of losing weight are going to feel really important to us again come January when we're thinking about NEXT summer. Maybe we should each make a new response card to the sabotaging thought that "I'll give myself a break now and get back on track after the holidays." RESPONSE: If I don't control my eating now, I'll likely have MORE weight to lose come January. I need to control my eating now as we head into Halloween, Thanksgiving, Christmas and New Year's Party eating so that I won't have the experience of getting on the scale on January 1st for the first time in months and discover I've gained another ten pounds.

pamatga I heard this once about forgiveness: Dr. Phil says that forgiveness is what you do for yourself, not for other people. When you forgive, it doesn't mean that you approve of what's happened. Rather, it means that you're giving yourself permission to move on with your life.
I hope your decision on the items from your parents house is for you and not what you feel you have to do.

Lovely Congrats on completing your 99 day challenge.

:wave: Hi to everyone else on the board and wishing everyone a successful on track week.

09-25-2011, 11:50 PM

I'm as ready as I'll ever be to take my trip tomorrow. I think the weather will hold and it'll be a nice drive. I am sure the leaves are beautiful right now.

I will catch up with two sets of friends while away: my drawing group and my oldest Ottawa friends. My visit is bookended by my friends so the family stuff is in the center.

The time will whiz by. I'll check in when I can.


09-26-2011, 12:01 AM
Hello!! This is my first post on this site and on this thread. I am Va1erie's diet buddy. (Hi, Val!) I had planned to join her here earlier, but my life has been totally topsy-turvy lately. On the first day of this semester (I am a psychology professor), I experienced the end of a long-standing friendship that was very important to me, AND I got a very anxiety-inducing medical diagnosis. Neither situation is completely resolved yet, so I have been, and continue to be, in a state of great stress and distress.

I stumbled on the Beck program after I'd already been dieting successfully for two years. As a psychologist, I was very familiar with the work of her father (Aaron Beck) and with cognitive-behavioral modification in general, so I was very, very excited to find this particular program. It has been tremendously beneficial for me, helping me lose the last 20 pounds (I'm down 92 pounds all together now) and making me much more confident about the possibility of lifetime maintenance--no small thing considering that I have struggled with obesity literally since infancy and now weigh the same as I did when I was 8 years old (almost 50 years ago)!

I actually met Judith Beck at a session she did at the annual meeting of the American Psychological Association this past August, and I was SO excited about that! I felt like a groupie worshiping at the feet of my favorite rock star!

With all the emotional turmoil in my life lately, I have struggled at times to maintain my equilibrium and have let some of the Beck tasks fall by the wayside. But I am very proud, not to mention completely astonished, that I have not fallen back into my very deeply-ingrained pattern of binge eating for comfort--and I definitely have Beck to thank for that!

I am looking forward to getting to know all of you (I skimmed the whole month of posts and see that there are lots of committed, insightful, supportive people here) and to getting my Beck program back on track.


09-26-2011, 12:25 AM
Evening everyone!

I hope you've all had a great weekend :)

I'm pretty happy with myself that I've stayed within my points and taken a good walk these past few days. Everything is going nicely. I tend to like it when my healthy habits feel like normal. When I can say "It's a usual day" and mean it in a happy way. :)

Someone on another thread reminded me about canned pumpkin, and I'm going to see about incorporating it into a few things this upcoming couple months. Pumpkin and apples. Very good tastes for fall time.

Hope everyone has a great week!

09-26-2011, 06:40 AM
Report: didn't read my cards, weighed (no change), ate slowly and mindfully though the dh wanted Indian again. Made good choices there and only ate a few bites of the appetizer and almost none of the soup I'd ordered that I hadn't realized would be so rich. Avoided a wine-induced snackfest. Didn't get much exercise, but I'm up this morning for my class, which I missed Friday after a very bad night's sleep. Contacted my diet buddy.

maryann -- That standing up and eating thing is so easy for me to fall back into.

MaryContrary -- Do you have a response card for stress eating? Re: the possibly sabotaging, I actually don't find that necessarily sabotaging, though I can see how it might be if it translates to "eat in a less healthy way." But maintenance -shouldn't- mean 'eat less healthily.' It should mean 'keep eating right and exercising, but don't stress over the scale not dropping.' Plus I think it's okay to change your short-term goals to make them more realistic, and switching to maintenance for a few months during a stressful period might be the best choice if the likely alternative is simply going off plan. You might even find that "maintenance" translates to "very slowly losing." That's what has happened for me. Goal is 118, and I reached it in May. But since then I've lost on maintenance and am now at my before-I-had-kids "fat weight."

BelovedK -- Where are you in which book?

Tazzy -- good for you for not allowing a big emotional stress to derail you! And for not allowing forgetting the bike lock to discourage you from getting the extra exercise! It's pouring here again and again I'll be driving to my class. I thought about walking, but even with a poncho my feet and pant bottoms would be soaked by the time I got to class. How am I going to solve this problem?

onebyone -- have a great trip!

Robin! -- You're here! Yay! I'm so glad you made it. I know how busy you are right now. :( I am so impressed by how well you've handled the stress and that you've not allowed it to derail you into comfort eating.

All -- Robin and I have been working Beck together since maybe March on another forum. For unfortunate reasons we decided to leave that forum, which is why we ended up here. We've gotten to know one another pretty well, as we were the only two regularly using the thread we were in, so it's kind of new for us to have a diet buddy -group-. We're actually attending a Beck workshop in Philadelphia this coming weekend and will meet each other in person for the first time. :) I'm really looking forward to both events! :)

Lovely -- yay, you, for staying within your points and getting your exercise!

09-26-2011, 06:58 AM
Diet Coaches/Buddies - Typing on a borrowed computer; mine decided to ignore the Internet this morning - BIG OUCH!

We made good progress this weekend doing our part of concluding this home refresh project. Little things like putting the switch plates back on the walls (with new ones of course) make a big difference in appearance. Eating was on track despite having to avoid an opportunity to overeat at a buffet situation, CREDIT moi.

onebyone - Have a safe trip. Good plan to use friends to help soothe the feelings that family always brings up.

Mary (MaryContrary) – Ouch for "Demon Stress" appearing at an inopportune time. Kudos for planning to take positive steps to counter it by recording your food. Hope things get better.

maryann - Congrats on getting all that writing done. [Yep, it's the duct tape phase - just get it together so we'll be done, LOL.]

Tazzy - Ouch for the Agony and Ecstasy of marriage, with Kudos for facing the situation and not using food for comfort. Love reading your gardening reports. No, I didn't know dill had deep roots.

Lovely – Oh Yes, "Pumpkin and apples." Gotta love the seasons.

BelovedK - Yay for the right shoes. I cringe every time I learn that early shoes did not distinguish between right and left. And that you selected two from a huge barrel since standard sizing didn't arrive immediately.

Robin (4EverLearning) - It's great to have someone following the Beck program who already believes in Cognitive Therapy - a big step toward sticking to your plans. Sending supportive thoughts for all the turmoil you're currently facing, with Big Kudos for avoiding comfort eating as a way of dealing.

I join you in believing that this program will help with lifetime maintenance. Glad you've joined us.

Readers - chapter 4
Stage 1 The Success Skills Plan

Success Skill 5 Get Moving

Some people are all-or-nothing exercisers. They think, If I can't do my whole program, It's not worth doing anything at all. Others are gung ho at the beginning, but then once they skip a session or two, they abandon their exercise program completely. If you fall into either of these categories, make yourself another Response Card:

Remember that five minutes of exercise is better
than zero minutes.

Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), pg. 72.

09-26-2011, 07:18 AM
BelovedK -- Where are you in which book?

I am just re starting the green book. I have old response cards, but am going to completely start over and make new ones.

BelovedK - Yay for the right shoes. I cringe every time I learn that early shoes did not distinguish between right and left. And that you selected two from a huge barrel since standard sizing didn't arrive immediately.
Yes, that is cringeworthy. The shoes are already making a huge difference in my life :)

09-26-2011, 10:21 AM
Hi friends/coaches... I haven't given up. I am plodding along with healthy days and unhealthy days. I've been reading - just not posting.

I've made my plan for today. I got some kale. I am going to make kale chips today. Folks say they are good! I have lots of veggies in the house and all I need to have a healthy day. I need to muster up the willingness to push through.

Breakfast - toast, pnb, morningstar bacon, half yellow pepper, lite veggie dip
Snack - kale chips
Lunch - egg white salad, rice cakes, stewed tomatoes with parm cheese
Snack - fiber cereal, milk, fruit
Dinner - salmon, sweet potato, salad with evoo and vinegar
Snack - 2% cheese on rice cake, fruit

Have a great day, friends.

09-26-2011, 12:12 PM
BeverlyJoy, that sounds like a healthy day of eating :)

I was in the coffee shop making my response cards and reading the book. My friend showed up, so I got waylaid. I will continue to work on it today.

09-26-2011, 12:15 PM
Hello again everyone! I wish I had been just lurking.......I suspect it might have resulted in my staying the course. But I checked out. From this forum, and from any sort of healthy plan. Not sure what my current specific issue is. Fall is my favorite time of year and it is usually easier for me to focus and stay on track. Not so much this September! :?:

I checked in today expecting to just read a few missed pages to see how you are all doing. Wasn't planning on jumping back in to the posting world. But then I read a couple of BillBlueEyes' posts from the Beck book about exercise that hit home. And va1erie's post about NOT waiting until January to get motivated. And maryann's and pam(atga)'s posts about missing those of us who have gone missing. And here I am posting and realizing how much I missed you all and your insight!! :hug:

The doctor told me last week I have to lose 30 pounds. (I have some issues with high triglycerides that seem to be very weight driven). She gave me 10 months, which seems very reasonable. So reasonable in fact, that I stayed derailed, ate all my favorites, and told myself I have 9 months and three weeks to lose 30 pounds! :o

Better get that pink Beck book out and start from the beginning!! I will do better at checking in here for advice and encouragement. Need to think about my diet choice and decide if WW is still the best course for me. I think I will also start a new challenge for myself once I get my ducks in a row.

Thank you all for your inspiration!! You all made a difference in my world today!

09-26-2011, 06:06 PM
Thanks to all for feedback on whether or not thoughts of maintenance as a way to handle this stressful period are sabotaging or healthy.

I think my concern does stem from the fact that I would probably let this thought be a green-card for giving in to all of my stress-eating. But I like the idea proposed by several members that I keep practicing my Beck skills and just not worry about the scale. And the fact is that I haven't been practicing them to the extent that I should.

Credits (yesterday): worked out (and added a mile of interval); shared some unhealthy food (rather than sneaking about it); resisted late-night snacking; checked in here.

Goals: find my food journal (?!) and record what I've eaten; make a plan for tomorrow; keep my blinders on with stressful emotional situations; check back in with my dissertation plan; exercise

Thanks again for listening. One day I hope to have time for personals! :hug:

09-26-2011, 10:59 PM
Thank you so much for the welcomes! Like Val said, she and I are accustomed to just posting to each other, so it will be a different experience for me to participate in a large group, but one that I welcome. I really appreciate the combined wisdom and experience represented in this group. If two heads are better than one, then twenty or thirty or forty must be even better still, right? :D

BillBlueEyes, I am tickled beyond words to see that you have successfully maintained your weight loss for so long. Every story like that bolsters my hope and confidence. Did you use the Beck skills throughout your journey, or, like me, did you discover her later?

MaryContrary, you are the one juggling the dual demands of a dissertation and being on the job market, right? I remember those days oh-so-well, although they are long in the past for me. Writing a dissertation is such an "exquisite" blend of tedium and torture. To be dieting at the same time would be daunting, to be sure. But don't let the stress in your life be an excuse for not doing what you know you need to do to take care of yourself! What field are you in, and what kind of job are you looking for?

pamatga, I so identified with your post about your mother and your inability to win her approval. I could have written that myself. In fact I think that that was the core issue in my overeating. I achieved a good degree of resolution and closure with my mother when I became her caregiver in her terminal illness. That closure, and the forgiveness that followed, was definitely a big part of the foundation that allowed me to finally begin to address my eating issues (which I promised my mother I would do, on her deathbed). I am sure that you and I are far from alone in having to work through that kind of mother-daughter power struggle so that we can finally be as kind to ourselves as our mothers, for their own reasons, were completely incapable of being.

I had a very long workday today (14 hours), but it was a good day overall. My weight was unchanged from yesterday, I made it a point to concentrate on eating slowly and mindfully despite my crazy schedule, I read my cards (for the first time in several weeks), and I gave myself lots of credit for doing so well in a time of significant stress. Didn't get any exercise today, though; just plain no time.

I am SO looking forward to going to the Beck workshop this weekend. Val, I am especially looking forward to finally meeting you in person!


09-26-2011, 11:11 PM
Hi Everyone,

On plan day today and very happy that my co-worker is back from vacation. I feel like eating now (not for physical hunger reasons) and it's because DH has decided not to talk to anyone in the house today. I'm staying away from the kitchen so I'm not tempted. Maybe an early night to bed would be best for all concerned.

Have a good night everyone.

09-27-2011, 12:23 AM
Back on top of things at the moment. My eating and weight has been fine, exercise not so much, but I'm working on it. And working on the kind of structure that gets me posting here every day!

WI: -0.45kgs, Exercise: +50 565/1300 minutes for September, Food: 80%op, Read my Advantages and Responses: yes

Welcome, 4EverLearning! So, cool that you and va1erie are going to the Beck workshop and meeting each other in real life!

09-27-2011, 12:38 AM
:welcome2: 4EverLearning and BelovedK to our 3FC Beck Diet Solution Group!! How absolutely neat that you will be both meeting each other in person for the first time and you have been to an actual Beck seminar. Please share anything from the seminar in one of your next posts. I would love to hear about it.

Glad to see you pop in missyj Miss your little bookworm with glasses.:hug: I reacted the same way when I saw my blood glucose so high. I was very diligent until it got near normal then I forgot about it a lot , tested it one day and went "whoa" and then realized that I needed to be ever vigilant.

Bill That is interesting that you mentioned about shoes. Recently, to celebrate some NSV (non scale victory) I bought some new shoes online. I could have sworn that I ordered my usual size 10 but all three pair were a size 9 and they fit. This is so weird that this happened, I have no logical or rational explanation for it. Obviously, size 9 must have been the default size online and I didn't bother to check to see what size they were when I clicked on them but the fact that they fit was really what "rattled me". I don't have to return them of course but what a very odd coincidence. Since I was ordering them to celebrate going down one size in clothing, I wonder if the Universe was telling me "Well, your feet have shrunk too, in case you haven't noticed!" Hmmm??

Lovely I doubt whether there is a person alive who doesn't love everything to do with the autumnal season. Just saying certain words like "pumpkins, apples, cranberries, turkey...." evokes such strong (and warm) memories.

Tazzy - Sorry to hear about your current discord at home. :hug: Credit for not succumbing to the well known "food fix" for the situation.

maryann - Did you ever tell us what your dissertation was on? Do you still have to do oral exams as well?

MaryContrary – as we all know by now "the plan works when we work it". Sorry to hear about the added stress in life. It just plain sucks!

beverlyjoy I can sense that things just are tough right now for you. Keep your chin up and things will get better. I think you are doing great.:carrot:

I'm posting late at night because we ended up doing some running and then after dinner out (again) we planted our fall garden. Now, we are 10 days later than Daniel, the master gardener, wanted (all of) us to have it in but I was sick for about 8 days and Paul has been super busy covering his workload and another man who injured his back. I got to it when we could. I left one tomato plant from the summer garden which has additional tomatoes on it. It is strong and bushy so I am sure we will have some sun-ripened tomatoes by mid to late October.

Since I was "late" I checked my seed packets and decided to go with the ones who have the shortest growing span so our fall garden consists of: spinach, sugar snow peas, radishes, arugula and swiss chard. All of this should be ready by Thanksgiving. It is going to be so wonderful to have all of these dark green organic, fresh-from-the-garden vegetables as part of our Thanksgiving meal. It was such a pleasure to be out in the cooler early evening breeze.

[P.S. for the newcomers, my DH and I joined a nearby community garden this past spring. We live in Georgia where there are two growing seasons spanning 9 months out of the year. It is an organic garden so we have had to learn how to deal with pests the "natural way", etc. It has been a really "learning" experience. I have thoroughly enjoyed participating in it.]

{P.S.S. I also belong to another online diet support group (Biggest Loser Club) and I am currently in a "Buddy Challenge" so when I post my stats I am sharing with you and them what I did for that day. This one is entitled "Covering the P's" like planning, posting, (being) positive, paying it forward. I have also been sharing some of the Beck Diet Solution notes from my response cards with all of them.}

Stats for 9/24:
**1568 calories 21 g fiber 2530 mg sodium
**2300 steps
**began doing neck exercises for the arthritis in my neck from 1978 car accident injury
**F/V: V-8 juice, raisins, banana, lite grape cranberry juice

Stats for 9/25:
**1760 calories 33 g fiber 3061 mg sodium
**Day of Rest-no recorded activity
**F/V: v-8 juice, eggplant, lite grape cranberry juice, whole apple, banana, raisins
**7 hours sleep

Stats for 9/26:
***2129 calories 28 g fiber 3945 mg sodium
***2200 steps spent time outdoors planting fall garden
***F/V: v-8 juice, lite grape cranberry juice, cooked carrots, corn on the cob, peaches, blueberries

09-27-2011, 06:39 AM
Diet Coaches/Buddies - Again, typing on DW's computer; one grows to expect instant Internet 24/7.

Stood down several urges to eat - all from frustration that the project at hand wasn't going smoothly, CREDIT moi. It was easy to intellectually know that frustration is different from hunger. Harder to convince myself that a little comfort food wasn't just what I needed. Reasonable dinner (CREDIT moi) at our local Thai place.

Joy (gardenerjoy) - Kudos for 50 minutes of exercise from someone who needs to get his exercise act together.

Beverlyjoy - I've gotta try some kale chips.

Mary (MaryContrary) – Kudos for not sneaking food. Seems to me that being open about our eating is key to all the other strategies.

missyj – Yay for a new start on the pink book. Yep, 30 pounds seems reasonable in 10 months . . . at a pace that's permanently sustainable. Fall certainly has that feeling that change is possible.

Tazzy - Yay for having your co-worker back to split the load, with cointinued Kudos for not eating over the stress.

BelovedK - Good use of a coffee shop to read the green book.

Pam (pamatga) - Congrats on a shoe size change. LOL at your story that you just happened to order the lower size - somebody's watching over you.

Val (va1erie) - Kudos for leaving part of that rich soup - I find leaving food at a restaurant still a challenge.

Robin (4EverLearning) - Can't wait to hear about the Beck Workshop, and your mini-meet with Val (va1erie).

Readers - chapter 4
Stage 1 The Success Skills Plan

Success Skill 6 Overcome Hunger, Cravings, and Emotional Eating

You've come to one of the most crucial parts of the Beck Diet for Life Program. I'm going to teach you what to do when you are mightily tempted to eat something you're not supposed to have. If you're like many dieters, you've probably had sabotaging thoughts like these:

[I]I'm really hungry ... I need to eat.
I can't resist this craving.
I'm upset ... I have to eat.
Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), pg. 72.

09-27-2011, 08:05 AM
report: read my cards, weighed (up 2, but I'd had a couple cups of coffee before I remembered to weigh so that might be part of it), ate slowly and mindfully and made a big pot of mostly-veggie soup last night for dinner. Had my exercise class but it was raining again so didn't walk. Dealt with major daughter-induced stress without reaching for food, yay me. Have my WW meeting today, plan to walk to it. And discovered my cowboy boots are looser! I bought them practically new on ebay a couple years ago and they've always been just a little tight. Not so tight they were uncomfortable but tight enough I needed help getting them off. Now I can get them off by myself easily. Kind of a fun little NSV.

BBE -- yay for not overeating at a buffet! I hate buffets. I've about got myself talked into the idea that buffets are just disgusting. There's always food dropped and stepped on, people are coughing all over it, picking things up and putting them back, the food's sitting there getting old...bleah, right? :) Yay also for recognizing that food can't actually provide comfort in a frustrating situation. Re: losing the joy of watching the scale drop. Boy, don't I know it. I've lost before and regained. It was demoralizing to know I'd done all that work and regained, and it took me years to restart. Now that I've done all this hard work, I am determined I WILL NEVER have to face the prospect of doing it all again. I believe the skills I learned from Beck, along with daily weighing, weekly WW meetings, and checking in every day with my diet buddy are the keys to that. Necessary but not sufficient, of course -- I still have to eat right and exercise -- but I believe they're what will keep me eating right and exercising.

BelovedK -- so you've started through Beck once before? How far did you get, and how did it go?

Beverlyjoy -- I actually do find that posting daily -- making that a rule, just like I weigh daily -- helps keep me on track. If I'm just reading, even for a couple of days, I start to feel I don't want to post until I can post good news. Kind of like if I skip weighing for a few days and know I've overeaten, and now I'm reluctant to get on the scale again until I've had a good day. It's self-perpetuating for me. So now I weigh every day, no matter how badly I did yesterday, and I post every day even when I don't really feel like it.

missyj -- yay, you for getting back on track! And yay that some of the posts you read here helped you motivate yourself! :) I love that.

MaryContrary -- Good for you for upping the exercise! All that exercise will help with the stress, too!

Robin -- Yay, you for giving yourself credit during a time when you have no time! :)

Tazzy -- Good for you for recognizing when it's time to avoid the kitchen and go to bed early.

gardenerjoy -- Yeah, I'm really looking forward to both meeting Robin and hearing Beck speak about her work. And I have a few questions for her! Like this whole Green Book idea that if you can't lose on 1600 calories, maybe you're thin enough. Excuse me? I'm 5'2", female, and 50 years old. I GAIN on 1600 calories. Why are tall, young, or male people allowed to get thin for reasons of vanity but short old women aren't? :D

pamatga -- GMTA on the shoe size! Yes, your feet definitely will get smaller when your weight decreases. I saw it with both my pregnancies. Oh, I so envy you your fall garden! I'm going to be planting garlic and digging/replanting horseradish soon, but that's about it for me this year.


09-27-2011, 10:17 AM
Hi Coaches!

I haven't been posting...I've been tired and overwhelmed with "stuff".
~weigh everyday, eat slowly and mindfully while sitting.
~I've been keeping up with my exercise and have added a daily walk (today Day 3), which I'm trying to find a new balance with
~during an extremely agitated day yesterday, I resisted seeking out donuts and chips.
~after posting, I'm off to prep my salad materials for the next few days.

BillBlueEyes, yay for standing down several urges to eat.

Robin(4EverLearning), welcome! I, too, have core issues w/mom which are central to my food issues and I am presently her caretaker. It's very up and down. Great job concentrating on eating slowly and mindfully DESPITE a crazy schedule

Val(va1erie), lots of great credits, especially dealing with mother daughter stress without reaching for food!

Pam(atga), I'm wishing you luck as you add 10 minutes to your treadmill.

gardenerjoy, credit for persistence which keeps you focused in the right direction!

Tazzy, credit for standing down the urge to eat while DH is grumpy.

MaryContrary, I think with the Beck mindset, it is possible to maintain without it being a green light for giving in to stress eating

missyj, glad you're back checking in! I believe it will help you in your quest to find the right plan and lose those pounds requested by your DR.

BelovedK, welcome back!

Beverlyjoy, Yay for a plan, which includes trying kale chips.

maryann, credit for acknowledging when a new habit is slipping and making an immediate change to get that habit back on track.

onebyone, I hope your trip is going well.

09-27-2011, 10:18 AM
Good morning all! Thank you for your kind words in welcoming me back and encouraging me to get back on track. This is going to be a crazy work week for me, but I am going to try and push through it and take Friday off. I feel the need to get everything more centered in my life and a day off might be just what I need to fully recommit. I need to pull it together, as the month of October is going to be very busy with lots of travel. Too many opportunities for bad choices if I do not have my head back in the game. :dizzy:

Lovely, I saw a post of yours on the WW page and I have to tell you that it really hit home. Your description of how you don't wait for motivation as it is just a feeling, but rather that you focus on commitment as an action resonates with me in a BIG way right now. I am feeling all ambivalent, and certainly not very motivated. But your words hit home, and I am going to commit to getting back on track. Thank you for sharing so openly.

Thank you all for your continued wisdom and support! Wishing everyone a great day!

09-27-2011, 12:36 PM
Hi Beckfolks - yesterday was better. I stayed within my plan until bedtime. I loved the kale chips:

Seems like everyone is talking about kale chips lately. In this recipe the kale chips are actually crunchy. I put on garlic powder and parmesean cheese when they were done.. Very tasty. Mine didn't turn brown, however. I used a little less evoo when I made this recipe. They don't stay crunchy after storing.

I had forgotten that kale doesn't always agree with me. I had a tummy ache - and then remembered from a couple years ago, I can not put kale in a green smoothie for the same reason.

I will keep trying and planning. I must. But, I am in a 'I can't do it' frame of mind. My family is coming this weekend and I am feeling kind of defeated before they even get here. I need to put that out of my mind because I CAN DO IT. I've done it before!!!! I know we will have s'mores at a campfire in the backkyard. Last time we did that, I PLANNED a s'more into my daily plan and there was no guilt.

Valerie said: actually do find that posting daily -- making that a rule, just like I weigh daily -- helps keep me on track. If I'm just reading, even for a couple of days, I start to feel I don't want to post until I can post good news. Kind of like if I skip weighing for a few days and know I've overeaten, and now I'm reluctant to get on the scale again until I've had a good day. It's self-perpetuating for me. So now I weigh every day, no matter how badly I did yesterday, and I post every day even when I don't really feel like it.
I need to tatoo this to my brain. Very very true. I did weigh myself and I am up 2 lbs from last Tuesday.

Thanks to everyone for your support, kindness and wisdom.