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




BillBlueEyes
11-01-2011, 06:28 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 (http://www.amazon.com/exec/obidos/ASIN/084873274X/3fatchionadie)and the first bookThe Beck DIET solution: train your brain to think like a thin person. (http://astore.amazon.com/3fatchionadie/detail/0848731735/104-4216363-1799918)

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 (3FC), 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 (http://www.3fatchicks.com).

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 (http://www.3fatchicks.com/forum/beck-diet-solution/206004-list-monthly-beck-threads-support-discussion-buddy-coach.html)


BillBlueEyes
11-01-2011, 06:29 AM
Diet Coaches/Buddies - We only had a small crowd of trick-or-treaters; the unexpected cold and remnants of snow kept them away. The gorgeous two year old next door arrived in his normal play clothes with both parents describing his neat costume that he originally adored and now screamed if it were brought near him, LOL. I ate no candy at all; CREDIT moi since I'd planned that a week ago, even though the execution was easy since my desire to eat was bugged away.

I was on-plan eating, to be sure; CREDIT moi even though it was another day of recovering from whatever bug had grabbed me so that I had NO desire for food all day (didn't even have my morning coffee). Thanks for the well wishes everyone; I am recovering.


Joy (gardenerjoy) – Kudos for meeting your October exercise goal. May you have a productive NaNoWriMo.

Debbie (Lexxiss) – Enjoying the image of you climbing easily up on down from countertops - Kudos for seeing that.

Beverlyjoy – My grown kids agree with your DH, it's a crime to hand out non-candy on Halloween. They even ridiculed me the year I gave out neat little boxes of raisins.

pamaga – Welcome Jude Paul - Congrats for learning early that the squeaky wheel gets attention; you'll do well. And Yep, Kudos for that long walk after a normally full meal - good demonstration. Congrats to your DH for accepting new running shoes and not using the childhood definition that if the soles don't have holes, they're fine, LOL.

Tazzy - Good grief, that's a scary story; glad you're back on track enough for a twenty minute walk. Congrats for taking positive steps right away. Bon Voyage to your DH on his new journey.

Val (va1erie) – Sending supportive thoughts to your DD - it's a tough age. Kudos for just "moving on."

Robin (4EverLearning) - Kudos for tolerating "quite a bit of hunger" - so great to be reminded that we can do that. What a neat invitation for Christmas.

Donamari (fyreflie24) – Great tactic to have sorbet instead of the high calorie options for dessert.

Readers - chapter 4 Stage 1 The Success Skills Plan
Success Skill 6 Overcome Hunger, Cravings, and Emotional Eating
experiment 2 Prove to yourself that hunger isn't an emergency.
what to do . . .
Keep doing this experiment until you:
Go from breakfast to dinner without eating and without feeling panicky.
Change your thinking from hunger is bad, to, hunger is not a big deal ... It's only mildly uncomfortable ... I can tolerate it ... It comes and goes.
Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), pg 80.

fyreflie24
11-01-2011, 07:35 AM
Joy: Yes! Thank you... and this is silly but a place to just whine to folks who get it really helps too! :)

Bill: Thanks! I find that I get more and more satisfaction out of the good food choices and being able to come home and not feel guilty for my actions a really great reward as well. It gives me tons of hope that I'll be able to keep it off, eventually.

And... the scale moved today! -1lbs! yay... hopefully this will be a good week to make up some ground for last week. :)

Happy November all!


Lexxiss
11-01-2011, 08:13 AM
Hi Coaches/Buddies/Friends!

My morning is slipping away but wanted to check in. Yesterday was a good Beck day. I weighed, didn't take a single bite at work, resisted any candy (especially at the bank), had a sane dinner at Whole Foods (despite some family discomfort between DH and Mom). We left our car in mom's driveway since it got paintballed the previous eve and I purposely left the groceries which included 1/2 loaf of a sourdough baguette which I had the Beck sense to realize might get consumed (by moi) if it came home with me.

BillBlueEyes, credit credit credit for not eating any candy at all, even if you choose to credit that execution to still having a bug.

Tazzy, kudos for getting to the ER and having yourself checked out. Like BBE, I'm impressed you still got out for your 20 minute walk. *credit* (Nice to have DH getting on board to lose some weight, too.)

Donamarie(fyreflie24), your words to Julie regarding the "I don't want it" VS "I can't have it" are such a strategy for success. When I grasped through BDS that if I "wanted" to eat something I could put it in my plan on another day it had far less power. Kudos for picking a sorbet over a high calorie treat.

Val(va1erie), credit for moving on after a less than stellar day. It is such an important tool to be used as often as needed.

Pam(atga), nice credits and congrats on your walking 1.5 miles at one single attempt. That is definitely worthy of a drum roll! I had to chuckle at the $6 extra at the Mexican restaurant and say, "yeah, if that's what it takes to eat OP, it's worth every penny."

Beverlyjoy, credit for "a snickers" and a trained DH who will put whatever is leftover in the car. Glad you're feeling "some better."

Robin(4EverLearning), great credits during a day which wasn't productive, "in general" especially as you tolerated quite a bit of hunger. I love hearing "I AM strong enough emotionally to handle it", too.

gardenerjoy, kudos for making your October exercise goal. Yep, the consistency of exercise sure makes a difference as you maintain your weight.

pamatga
11-01-2011, 02:02 PM
GD everyone! I see that Halloween has been postponed in some of the NE until this coming Friday. All I can say is "that's not the same...". I have to share this little "incident" from last night. We don't get a lot of trick or treaters simply because they have to walk up two impressive hills and towards the back of our sub-division to get to us so it is usually the kids who live closest to us. I have always debated back and forth whether it is even "worth" getting candy but I love to see how these kids look and it is just plain fun for me too.

Anyway, I gave out mini boxes of raisins this year. One little boy, who was about my waist height took it in his hand and said, "What is this?" A taller, older girl behind him said, "It's fruit and it's good for you!" He shrugged his shoulders and dropped it on top of a huge pile of candy in his plastic pumpkin head. Well, I may have not "made him a convert" but who knows, he might ask for raisins the next time his Mom going shopping. You just never know!

As for me, I start my November Food Accountability Challenge today. I will begin posting my daily accountability tomorrow for today's food, etc. Thanksgiving is the one day we won't be doing that. It will be exempt from the challenge per the host's rules. I am leaning again to going to one of our favorite restaurants for Thanksgiving. It allows me to eat some of these side dishes without having any leftovers. We have done this in the past a couple of times and it has worked out quite well. We have been invited to go to a friend's house as we could extend the invitation to ours but since I am in the midst of a Challenge and I really don't want to have a lot of leftovers around, I think this might be the best solution for me this year.

:congrat: on everyone who made their personal goals for the month of October.

My November ones are straightforward: to post my daily calorie/nutrient accountability here and elsewhere, do my Beck skills check off list, and to exercise according to the Movement Challenge I am hosting and my own personal goals.

A lot of things to keep me busy.

Pam

maryann
11-01-2011, 08:47 PM
Evening To All:
DS had a great Halloween. DH and I are thoroughly enjoying these last few years of trick or treating with him. Today we had a Violent West Wind, it was the day after Halloween and the state sent a suit to tell us (see me) how to teach unprivileged 8th graders kids who probably had never taught them. I know you will excuse for cutting this short and taking two of Valerie's aspirin and sign off.

4EverLearning
11-01-2011, 11:20 PM
my report: weighed once (up .2), had a personal training session this morning (and for some reason was much weaker than usual; my trainer noticed it, too, but told me "it just happens sometimes), stayed OP, ate everything sitting down, ate slowly and mindfully, did not read my cards, contacted my diet buddies.

I slept for 10 hours last night and feel better, but need to continue to catch up on my sleep for a couple more nights.

Lexxiss, YAY YOU for having a good Beck day despite some "family discomfort" and for getting the temptation of that sourdough baguette out of your immediate environment.

BillBlueEyes, glad to hear you are recovering. And even if that bug is making it easy for you to avoid overeating by killing your appetite, it's still nice to have a reprieve from having to resist temptation, right? That's the silver lining of being sick!

Pam, YAY YOU for giving out raisins as treats! You never know, you just may have planted a seed in some of those young minds!

Hope everyone has a great day tomorrow!

Robin

gardenerjoy
11-01-2011, 11:48 PM
100% on my food plan and I'm write on track for my first day of NaNoWriMo!

WI: -0.1kgs, Exercise: +40 40/1300 minutes for November, Food: 100%op, Read my Advantages and Responses: yes

BillBlueEyes
11-02-2011, 04:52 AM
Diet Coaches/Buddies - Remained on plan eating, taking my CREDIT moi despite being helped by total lack of normal hunger all day. However, I'm back on track. It would be nice if this hunger thing just stayed away all on its own; I wouldn't miss it, LOL.

Joy (gardenerjoy) – LOL at "I'm write on track" - Yay for NaNoWriMo.

Debbie (Lexxiss) – It's a good thing that I'm not near that sourdough baguette, LOL. Hope that paintball stuff comes off.

pamaga – Yay for raisins! Kudos for thinking through the notion that no-leftovers is important to you.

maryann - I just love it when you are aware of the magic of your DS's age. My mental image of the "suit" is, of course, The Arnold, although I'm aware he's on longer your governor and probably didn't make house calls back then anyway.

Robin (4EverLearning) - Each day of "everything sitting down, ate slowly and mindfully" adds up.

Donamari (fyreflie24) – Congrats on yet another pound gone. Yep, these are the skills for keeping them off forever.

Readers - chapter 4 Stage 1 The Success Skills Plan
Success Skill 6 Overcome Hunger, Cravings, and Emotional Eating
experiment 2 Prove to yourself that hunger isn't an emergency.
what to do . . .
Make the following Response Card:Hunger is never an emergency. It's only mildly
uncomfortable. I can tolerate it. It will come and go.
Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), pg 80.

va1erie
11-02-2011, 08:28 AM
report: didn't read my cards, weighed (up 1), another stressful day but I made a big pot of low-calorie but luscious soup for dinner last night. Ate more than I really needed of it, but oh well. Better than a lot of things I could be overeating. Move on. Got up to go to class this morning and just walked right past. Got a good long walk in but no workout.

Pam -- I love that people are commenting on how joyful you seem!

Robin -- cool that you'll go to your brother's for Christmas! That thing about being weaker than usual in a workout definitely happens to me. Time of day seems to make a difference for me, too. I have more energy earlier in the day.

fyreflie -- yay for the scale moving!

Debbie -- I too loved the idea that if I wanted something that wasn't in my plan for that day, I could plan to have a reasonable portion of it the next day. It sort of flipped a switch in my brain regarding deprivation. It made the idea of eating sensibly for the rest of my life seem doable. I didn't have to avoid my favorite high-cal foods forever. I just had to avoid them on any day I hadn't PLANNED to have them.

gardenerjoy -- yay for being write on track both foodwise and NaNoWriMo-wise. :)

BBE -- yay for a day of no hunger! I wish those would happen more often for all of us!

maryann -- hugs on the need for aspirin! :)

Lexxiss
11-02-2011, 09:52 AM
Hi Coaches/Buddies/Friends!

I have a long day ahead and I'm planning and being mindful of my food on a day which is impossible to plan. I'm planning to focus on eating with a sane mind. I'm headed to Denver soon amidst a substantial snowstorm. My mom has her mandatory eye injection and my sis is flying in today. It IS nice to combine the two.

This morning I weighed, made my usual smoothie (despite an urge to go out for pancakes), packed a morning snack and a salad and reminded myself that none of uncertainties of the day will be fixed with cookies or donuts. I do see a yummy and hot OP Starbucks drink in my future.

My departure was moved up by an hour this morning so I'd best be going. Thanks for being here everyone!

pamatga
11-02-2011, 01:50 PM
I just wanted to tell everyone here that I look forward to reading your posts because I know that I will get something from each one of you. It just happens every day! It has become my "multi-vitamin".

Lexxiss Super Job in planning your day so you can avoid the pitfalls of unplanned meals. I have just started a new Food Accountability Challenge, which I want to do right (after all, it is ONLY 29 days for this month) and I recognized almost immediately today that if I wanted to stay within my range (which I will share below) I dare well better PLAN, PLAN and PLAN some more. I hope all of your planning will de-stress the situation that you are in.

Val I too had the epiphany regarding the fact that as long as I PLAN for some of these higher calorie foods (although I don't know if I am where you are at with the burgers and fries---that takes more than I've got right now) then I can relax and not panic when it comes to events where we know they haven't low calorie foods for everyone (like me). This Friday is going to be a test for me. A new woman is going to have our last Friday night Bible study (for this calendar year) catered from the employer she works for. I have only eaten at this establishment once before and I really don't know their menu very well (although I PLAN to shortly see if I can pull up their website). I will eat very light up to that point and then I will carefully choose the foods I believe will be within my food plan. I also plan on bringing a fresh garden salad with some of my own home-grown ripe tomatoes as well to add to the menu.

Robin Take care with your body and your self. You only have one of YOU and you don't want to lose HER. :hug:

maryann I wish I would have felt that kind of wonder when my child was younger. I was so deep into all of my addictions at the time that some of it is a distant fog. I do relish our closeness today and I am trying to figure out a way to be present for his upcoming surgery in December.

fryflie :congrat: on the scale moving in the direction you want it to. It's so nice when that happens.

BBE Unfortunately one of the "other" pitfalls of having blood glucose issues is that when I am sick, flu, cold, etc. I crave carbs something fierce. FYI: Everyone's blood glucose rises in relation to how sick they are(it's the bodies way of fighting off infection) and since mine is all about keeping it level, being sick now has a different connotation than before. Nowadays, I have two distinct times I am not hungry---after I have exercised vigorously (again my blood glucose is much lower than normal) and when I am feeling really anxious (stomach hurts, headache and just can't even think about what to eat). I guess, I'll say "enjoy your non-hunger". Non Bon Appetit???

Yesterday began my first day of 29 (Thanksgiving is exempt according to the rules of the challenge) so from now on I will post my Beck skills checklist and my food accountability report:

Calories: 1400-1800 [Actual: 1521]
Carbs: 210-270 grams [255]
Fat: 31-60 grams [ 55]
Protein: 53-113 grams [95]
Fiber: 22+ grams [41]
Sodium: < 3000 milligrams [2886]

Just For Today

Read response cards before first meal of the day. Yes
Weighed today. Yes
Stayed within recommended calorie range. Yes
Followed my recommended food plan. Yes
Planned next day's food plan. Believe it or not, Yes!
Did daily spontaneous movement and planned exercise. Yes
Avoided "slippery slopes": poor sleep, trigger foods, lack of planning. Yes
Practiced strategies to combat sabotaging thoughts. Yes
Work on making "enrich your life" list happen. Yes
Review and evaluated progress on weekly weigh in day. Yes

Now, to keep this momentum going. :D

Pam

na3309
11-02-2011, 03:06 PM
Hey yall,

Sorry I haven't posted in a couple of day. I was doing so good till Halloween. Started with buying my son some candy. So I got me something sweet. I still haven't stopped. This is why I'm doing the beck book. I am a master self saboteur...lol My lesson for a couple of days ago is plan out my day. What im gonna eat, when I'm gonna eat, prepare foods in advance, etc... This is really hard for me to do because I really don't know from day to day what I'll be doing. I am running back and forth to my moms house. She was diagnosed with glioblastoma 21/2 yrs ago. She has 3 malignant brain tumors. They gave her 6 mos to live. She is a 74 yr old walking miracle. After 3 surgeries the first 2 tumors have come back. We are having a hard time keeping her blood pressure down. I feel very blessed to be able to spend this time with her because we didn't spend much time together before. She has always been very active, and i was raising kids and working. I don't think I eat because of her but scheduling my life is hard. This is why I am remodeling homes with my husband because I can pick up and go in a moments notice. But I am willing to figure this out. Actually I need to sit down with the book and read it thru thoroughly. I might be missing something good...

fyreflie24
11-02-2011, 04:01 PM
Hey everyone! Thanks for all the kind words! I really appreciate all the support :)

Debbie: Thanks for the validation :)

Pam: Love the raisins idea and the ‘multivitamin’ comment!

Maryann: Glad it was a great Halloween! It’s so much fun seeing it through the kids’ eyes! Took my mind off the candy LOL

Joy: Best with MaNoWriMo!

Bill: Glad you’re feeling better!

Another lb downt his morning which is awesome in two days! Would be great if this was a big week! I'd really love to have 17 lbs off by New Years. That would put me at half way for the 2012, which would be awesome! Fingers Crossed!

onebyone
11-02-2011, 10:16 PM
Hi Coaches

I've been AWOL here and in my foodplan for about 2 weeks probably. I've had some weird tooth stuff, which is now being taken care of. I had 8 teeth dealt with this afternoon for instance. All filling replacements plus some cavity work. I had two major bouts of cleaning last week; root cleaning twice. It's been about 5 years since I had any dental work done. we got so poor I just stopped going. Then I called my friend who's birthday is 10 days before mine, and born in the same year as me, and I wished her a happy birthday and asked her what she was up to.
"I'm lying low," she said.
"Why?"
"I got dentures today."

Man. That was when my teeth and gums all of a sudden started hurting like crazy and I was sure I was in for it. But, like I said, not much of a problem, not anything like I thought anyway. It's all getting better.

So I've not been eating much, but I'm not keeping track. DH is off this week on holidays. He wants to do nothing and that's about what we are doing.
Nothing.
We had our 20th anniversary of our first date (our anniversary date since we are not officially married) and guess what we did?
Nothing.
I'm trying not to be disappointed. But I am. I am trying to look on the bright side. I'll keep trying. Eventually I'll get over it. There are too many good things to be happy about to dwell on this.
My birthday is coming up on Friday. I am trying not to hope for anything. It's hard. DH's mom got me a card and a $10 coffee card so I will use that on my special day if nothing else. I'm really trying not to be "boo hoo poor me" here. I just need to let go of my expectations.

So, historically, I have been the most successful with losing weight in the months of November through February. I am going to try to keep that streak going. I'm still looking for that darn bathing suit. Maybe I'll find it this week. If I don't I'm getting a new one. I need to get some physical activity that I love back into my life. I'm also looking to re-vamp my foodplan in general. I have a great software tracking program now to use and I just have to write out my foodplan.
And then follow it of course.;)

fyreflie24 Hi there. Nice to meet you. Congrats on your success and I hope you reach your -17lbs by the new year--you're going int he right direction.

na3309 Hello. Nice to meet you as well. I fell into the Halloween candy bigtime too. We moved here in the spring and we thought we'd get lots of kids--it's very suburban here--but got only 20 or so. We had WAY WAY WAY too much candy and chips. I've been bummed out all week and have not wanted to cook which means I am eating crap food. Tonight though, I made us salads *credit for homemade food* * credit for greenthings--last seen over 10 days ago* *credit for posting here as well--credit to you for that too!* Sorry to hear of your mom's health issues. My mom has Alzheimer's and I hear it's getting worse. It's tough balancing all these life events AND trying to lose weight. But it can be done. Thanks for posting.:hug:

pamatga I continue to be amazed at how dedicated you are to your journey of weightloss. I feel like I am doing so little when I see your lists and how specific each category is. I know these items are not there by accident but by PLAN.
KUDOS
Thanks for just keeping on and showing me how it's done.

Lexxiss :hug: Snowstorm eh? I feel like we dodged a bullet with the big snowstorm that must have hit BillBlueEyes...(haven't read back that far yet...dare I??) Now that I am in Southern Ontario I have been promised a *much* milder winter. We'll see. Congrats on planning your day for the unexpected and the unpredictable. You are becoming unflappable. Here's a special carrot dance :carrot: for that.

va1erie Hello to you as well! Your post reminded me that I LOVE a big pot of soup and I have a chicken hanging around the fridge that needs plunking into a soup pot. Thank you for that. *credit for your walk*

BillBlueEyes I understand from reading back a bit that you managed a cheap-chocolate-free Halloween once again! My :witch: Halloween hat is off to you sir! complete with ear muffs if I am not mistaken given your wintry climes??? sshhh... we don't want Winter to come back just yet... Kudos for being back on track!

gardenerjoy *credit* for 100% on plan! And I wanted to tell you I too am doing Nanowrimo--I have yet to write anything down, too much going on but I am starting Sunday for sure -- hopefully before but Sunday is the planned start day for me-- nevertheless I am officially in. I have a little group with two others. They always finish, often early (imagine!) and I haven't yet. We've done it three years now. You are welcome to join us over at nanowrimo. My name there is nanobotinamorata if you want to send me nanomail! Would love to share the November journey with you:)

4EverLearning Hello! You have a good string of credits there! *credit for your credits* I hope you've caught up on your sleep ... Kudos for getting yourself to a gym and submitting yourself to a trainer! that's great. You've set yourself up for success for sure.

maryann Glad you had a good Halloween. Sounds like it all went well. Hope you're feeling better by now!

Bye Coaches.

BillBlueEyes
11-03-2011, 05:49 AM
Diet Coaches/Buddies - Needed two Par20 Halogen light bulbs yesterday evening so I spontaneously walked (CREDIT moi) to the local hardware store and got them - a clear sign that I'm over my bug that kept me mostly in bed for three days. I remain in awe at the choices in light bulbs these days; can't wait for the LED bulbs to drop a bit further in price.

Our little house makeover reaches a milestone this morning when the movers return our furniture from storage. Naturally, we're prepared in some ways, less so in others. DW predicts it'll take us a year to put the whole package back together. The movers will return boxes of stuff that we took from the walls that we will have to rehang or decide what to do with. While taking it down, we realized how much we each liked certain pieces and disliked others. Also noting, sigh, that only sometimes was it the same, LOL.


onebyone – Happy Twentieth Anniversary!! May you have many more. Kudos for tending to your teeth - I've been at that place where it was going to take multiple visits to get back on track. Good luck chasing down that bathing suit - sounds like a good item to allow you one of the exercises that you really love. You'll also need it for Florida won't you?

Debbie (Lexxiss) – Thanks for, "none of uncertainties of the day will be fixed with cookies or donuts" - might I add tree nuts to that which won't solve that which needs solving as I face a stream of micro decisions this morning.

pamaga – Kudos for being so clearly aware of your "'slippery slopes': poor sleep, trigger foods, lack of planning." [Thanks for the Non Bon Appetit??? - I've never received one of those before, LOL.]

Val (va1erie) – Kudos for threading yourself through "another stressful day" and still managing to make a big pot of healthy soup. I love soup for dinner.

Donamari (fyreflie24) – Congrats on another pound gone. Is it still warm enough down there for walking outdoors?

Julie (na3309) – Sending supportive thoughts as you deal with your mother's health. Yep, that's the kind of reality that challenges planning. And, again, you're right, the Beck Strategies can help with those challenges. Kudos for posting, and for continuing to work your plan.

Readers - chapter 4 Stage 1 The Success Skills Plan
Success Skill 6 Overcome Hunger, Cravings, and Emotional Eating
experiment 2 Prove to yourself that hunger isn't an emergency.
what to do . . .
If this experiment is meaningful to you, file that milestone in your Memory Box. Here's what Philip wrote on his card:I was so afraid of being hungry and so proud of myself
for getting through the experiment. The hunger I expe-
rienced was not as severe as I'd imagined. It was actu-
ally no big deal. I was amazed.When you contact your Diet Buddy tonight, report on your Success Skills Sheet (pages 266-267) and the conclusions you have drawn from this experiment.

Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), pg 80.

Beverlyjoy
11-03-2011, 07:56 AM
Hi folks... I am reading my out of town/travelling cards. I'll be heading to see my GS. My tummy is finally feeling better... I am weaning off my 'real gingerale' marathon. Perhaps, I shoud have tried ginger tea instead of ginger ale... because of all the carbs/sugar. It worked where other things did not.

Today I am picking up, yet, another foot/ankle brace. This is the last thing. I wish this foot/ankle challenge was over. It should be history, really. But - after having three legitmate setbacks on surgery - I guess I am leary of it. It may be my last option. (in the mean time the surgeon did NOT want to do surgery because of a new brace which didn't work in the long run) I went to an orthosist (sp) to fix my current brace in the mean time. She said she could fashion something that would work. That is what I am getting today. DH and I decided it was worth one last try. My foot/ankle has some soreness -and, I don't have long distance or long standing up mobility. So that's where I am in that.

I have my day planned out. I plan to do my meditation, journalling, measure/log food, stretches & strengthening, lots of water.

I hope you all have a GREAT day.

fyreflie24
11-03-2011, 09:39 AM
Na: Oh yes, I’m a sabotager too, I get it. Good for you for getting back on track and reaching out to your resources and support system! You have so much going on, and it’s rough, but you’re still doing great! ... best to you. :)

One: Nice to meet you too! My husband and I met 20 years ago this past Halloween; started dating a week later.

Bill: Yes! It’s supposed to get into the 70s next week even! I do need to get back outside. I’m registered for a 5k next month so I do have to get started. Glad you’re feeling better! How did you fair the snow?

Joy: Hope your foot/ankle recovers soon! Glad you’re feeling better and great getting your plan together!

Lexxiss
11-03-2011, 11:51 AM
Hi Coaches/Buddies/Friends!

Food yesterday was SANE. A nibble of a biscuit and a sm.piece of milk choc. were my only indisgressions (at Whole Foods) and I can live with that. I squashed the idea of Thai food for lunch and instead had a salad I like at a nearby restaurant. I came home and made a quick and healthy dinner, too. I'm off with my mom and sis and once again the day does not allow for planning ahead instead requiring spur of the moment "sane" food decisions. I don't know what they have in mind for lunch but I've had my green smoothie and am prepared to make good decisions.

BillBlueEyes, glad to hear you're feeling better, witnessed by spontaneous walking to the hardware store. Actually, yesterday as I was having a moment of frustration I remembered tree nuts in my purse....then thought of you. I had a navel orange, too, and enjoyed it as a snack instead.

onebyone, so glad to hear from you! I, too, had neglected my teeth as the scale moved up and found myself in a similar situation. Part of losing weight was taking care of some of the other neglect in my life. *credit* for doing so. Even today, it feels so much better to be on a schedule at the dentist. I'm remembering your getting in the groove with your WL in the fall-go for it!


:wave: everyone else! I've got chores to do before leaving in an hour.

maryann
11-03-2011, 11:58 AM
Good Morning, I have taken today off. I had another breakdown two nites ago and I need to make changes and get more support. I called my old counselor and I will see her tomorrow. DH and I have made a huge, difficult decision. I am going to take a leave of absence from school next year. Just knowing that helped me get through yesterday. I love teaching (22 years) but I can't continue at the school where teachers are being punished for choosing to teach the most needy children. I will finish my thesis ( book) next year and then see what happens. I am sad because my job has never been a job, it has been an avocation and it tough for me to let it go.
Food was disastrous the last couple of days. I might as well have put some tin foil on my head and trick or treated as a giant Hershey's Kiss because that is all that was inside me. I have been listening to everyone and I am going to start some changes today. Weight up 1.4 pounds - three pounds from ticker.

onebyone – Happy Birthday. November thru Feb is my best time to lose as well. You reminded me of that and I feel a new optimism.

Debbie (Lexxiss) – I love hearing " not one bite" at work." Work is my big challenge right now because of all the candy the teachers have. I have let myself get into a BAD habit.

pamaga – There is power in logging in your food. I just keep doing a plan but I don't modify what I end up actually eating. That is the change I am making today.

Val (va1erie) – I am making my favorite chicken leek soup today!

Donamari (fyreflie24) – I bet it is a pretty good story if you and your husband met on Halloween.

Julie (na3309) – I am the same way with sweets. I have been in sweets clutches for about three weeks and it is time to get off them.

BBE - super congrats on you move in. What and accomplishment!

Beverleyjoy and 4everlearning: medical stuff and sleep - whoa - those are the two biggies everyone takes for granite. Credit for perservering.

silverbirch
11-03-2011, 12:29 PM
:wave: to everyone.

Onebyone and maryann: I lose weight between November and February, too, sometimes on through March and into April. I'd wondered why but not come up with any strong ideas. We all live in different climates. We are not responding to winter by overeating. Any ideas? I seem to put on weight between April and November and the only reason I can muster here is that my DB's school summer holidays (mid July to beginning of September) challenge me in different ways and my food is less well planned then.

I lurk here and find much of interest. Beck, though, doesn't quite chime with me. I read the pink book and found it interesting but her voice and language annoyed me. It could be that the book doesn't cross the Atlantic very well although your voices do, in a very pleasant way. Perhaps it's a case of take what works and leave the rest.

pamatga
11-03-2011, 02:42 PM
Silverbirch I often wonder how you and others who are "here but not here" are doing. I understand how you feel about the pink book. I read it through when it was first published in 2007. I tossed it aside and said " well, all of this is common sense". Well, it might be but I wasn't "getting it" because after I kept losing, regaining and then losing again for another 4 years, I needed something.

I still had some reservations while I was re-reading the pink book this past spring but I kept reminding myself to keep an open mind and do the homework at the end of each day. Now, that I have had several months to continually practice it I am surprised at how often I do bring one of the skills up in two other groups that I post in regularly. I am surprised at other people's reactions; like I had just landed from another planet and I am sharing something very "unearthly". Now, I can't seem to not want to practice these skills.

I see people here, like Bill, Val and Robin, who are all maintaining their weight lose and using the Beck skills adjunct and I think "well, there must be something to this or they would have abandoned it long ago." So, in a round about way, I am saying that I hear your concerns, I have had those, and thank you for stopping by and sharing with us how you are doing. I also subscribe to the 12 step saying" take what you need and leave the rest". I have already revised my response cards about 10 days ago to reflect who I am today. Even my reasons for wanting to lose weight have changed somewhat. Good luck and God Bless on your journey, wherever it make take or find you. :hug:

onebyone Hey GF, we were wondering what our resident artist was up to. I figured you were up to your armpits in pots and firing ovens.

We are having an uncharacteristically cold fall for the deep south(we have already had several nights of frost alerts). I am 7 hours north of Disneyland so Florida will be in the 60s, which can be rainy and windy. Brrr, that is cold! FYI: the "real" southerners (I'm a northern transplant) do not believe in heated in ground pools.

So, if you bring a suit (I have several never worn ones if you are interested--I buy things in multiples) you will need to use it indoors because you will freeze if you try and swim in the ocean or in an outdoor pool, if one is even open. I remember coming from the North and being the only one who swam in an unheated in ground pool at the hotel I was staying in Austin, TX. Looking back on it, I now understand why the hotel staff was looking at me "oddly".

For those of you who experience better fortune during the winter at losing weight Good Fortune be with you. I would say luck but we all know luck has very little to do with it, right? :)

maryann I am so sorry that you are going through such a rough time. It is very difficult to do what your heart tells you is the right thing to do and you have others who have their own agenda. Credit for realizing this is a time where you need added support. Our love and thoughts are with you. :grouphug:

For those of you who are dealing with a parent who have serious conditions, my heart goes out to you. I experienced that with my own Mom back in 2008. The entire year was about seeing her courageously fight two cancers, heart attacks, strokes, temporary blindness, dementia, pneumonia and her ever present arthritis. I saw a real hero that year. It changed my life in such a profound way, words do not do it justice. My prayers and love are with you as you deal with such "tough stuff". :hug:

Bill, my man, glad to hear that you are back in your elements-Whole Foods and Home Depot. I think I just saw both their stocks rise a little when you walked in their front doors. Paper, plastic or recyclable?

Just For Today

Read response cards before first meal of the day. yes
Weighed today. yes
Stayed within recommended calorie range. yes
Followed my recommended food plan. yes
Planned next day's food plan. believe it or not but yes I am starting to!
Did daily spontaneous movement and planned exercise. yes
Avoided "slippery slopes": poor sleep, trigger foods, lack of planning. yes
Practiced strategies to combat sabotaging thoughts. yes
Work on making "enrich your life" list happen. yes

Again, for those of you who are just dropping in or are new to our group, I am following a Food Accountability Challenge for the month of November on my Biggest Loser Club site. Think of a cattle prod to a sluggish mammal and you have an idea of what a "Buddy Challenge" constitutes.

I have known for quite some time (if not forever) that my food plan definitely needed working on. I quickly signed up for two back to back food challenges just to compare mine against what is "recommended" by the BL team of "experts". Well, what I learned in October is that I would have to make more of a concerted effort to include 1-2 healthy fats in my daily food plan. However, silverbirch, like you, I just couldn't get the total hang of eating 5-6 smaller meals a day. I am fine with one "larger" one with a couple of mini meals strung along here and there. I tried it for one month, didn't like it, didn't feel right to me, and I decided to go back to 4-5 meals instead. Now, November's Challenge is about staying within the recommended calories and nutrients so I will be posting that every day. In fact, if I were smart, I would be doing this from here on out.

Recommended:

1400-1800 calories
210-270 g carbs
31-60 g fat
53-113 g protein
22+ g fiber
<3000 milligrams sodium

Mine for 11/2:

1800 cal.(whew! that was close)
266 carbs
55 fat
101 protein
31 fiber
2819 sodium (my nemesis)

I have had to practice the anti-craving strategies in the past few hours. I am so going through withdrawal in wanting to eat out. I vowed I would not have pizza for this entire month. Sheer agony! (alright a little melodramatic maybe).

I googled that well known restaurant for tomorrow's catered affair and they do not get anything but Ds or C- for their food selections according to MyFitnessPal. They even manage to screw up a wrap and a salad. C'mon! So, I am going to have to figure out a plan on how I am going to approach this meal tomorrow night.

Credit for diplomatically standing my ground within a group dynamic that has its own land mines ---not eating over the palatable tension(s) that I have arose from time to time AND not even considering on eating over it.
I am just so not into eating over life's thorny problems. I can live with the tension, the uncertainty and, yes, the possible ugliness of not being liked to "stand my ground". I am very appreciative of knowing who my true friends are in all of that too. I let them know as much as well.

Credit Quickly resolved yet another thorny problem with spouse in a gentle supportive and caring way. He lost 2 $100 bills (put it in with some paperwork and now no where to be found) a client gave him for work he had done for a business and we had to "eat the lose" ourselves. Ouch! There went two hours of work. I made him his favorite chicken dinner, made sure we watched some funny shows (Modern Family was a hoot!) and then gave him some "good lovin" before bedtime. He got a call this morning from another business who needed some work done asap. Good karma!! Yea!!

Take care all,

Pam

na3309
11-03-2011, 05:15 PM
Hey all,

Just checking in. Still haven't done the book yet. I'm still at the same lesson. Where did my motivation go?

I have had a crazy day! I have a memorial to go to tonight. He was just an acquaintance to me but im going more for a friend that was close to him. Then a good friend of mine just had her baby this morning. I just came home from the hospital. I guess life is crazy like this at times. A beginning and an end in one day.

Im gonna make myself take some time tonight to do my lesson.

Be back soon!

Nelia
11-03-2011, 07:07 PM
Wow. Support. Credit. And lots of it. I hope y'all don't mind if I make myself at home!

It'll take more than a minute to learn the ropes, but thanks to the invitation of @ BillBlueEyes and @Beverlyjoy, I though I'd begin with an introduction.

I look forward to sharing the Beck journey!

Nelia
11-03-2011, 07:13 PM
@na3309 I'm posting daily as I listen to the solution right beneath this thread. If you need an extra bit of accountability, I'd love the company!

gardenerjoy
11-03-2011, 11:17 PM
On pace for NaNoWriMo, November exercise, and a business project I'm working on. This month, I seem to have found the place I've been looking for -- where I apply Beck principles to life and actually make things happen instead of wishing that they were different.

One of my theme songs for the month is I Hope You Dance by Lee Ann Womack:

Whenever one door closes, I hope one more opens.
Promise me that you'll give faith a fighting chance.
And when you get the choice to sit it out or dance, I hope you dance.

WI: NC in kgs, Exercise: +45 1300/1300 minutes for November, Food: 90%op, Read my Advantages and Responses: yes

Huh. I thought I posted yesterday. onebyone: I added you as a buddy at NaNoWriMo -- I'm WriterJoy.

BillBlueEyes: glad you're feeling better! DH is really wanting those LED bulbs to get to a price point that makes sense, too.

maryann: it sounds like you've made some hard decisions that will really make a positive difference for yourself and your family.

Silverbirch: I'm another who makes Beck work in spite of the voice and language rather than because of it. I rewrote pretty much every response into language that was either friendlier or less hokey or more human so it would work better for me.

Welcome, Nelia! Support and credit is definitely what we're about here. Jump right in and don't worry about getting it right -- there is no right! It's what works for you and each of us.

Beverlyjoy
11-04-2011, 06:38 AM
Hi friends... yesterday was much better... No need for gingerale, too. I have read my cards, packed my journal/cards, and will go to see my GS (and his parents, - second billing - LOL) I will try to check in. Hopefully, I will be able to use DS's laptop.

Have a wonderful weekend.

BillBlueEyes
11-04-2011, 07:48 AM
:welcome: Nelia :welcome:

And, in honor of your first month on 3 Fat Chicks, :wel3fc:

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

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

BillBlueEyes
11-04-2011, 07:55 AM
Diet Coaches/Buddies - Good news is that we like our old furniture, which seems an odd thing to say, but we were expecting to find it ugly and obsolete in the freshly painted rooms. Upped and downed the stairs a million times, CREDIT moi. Eating was good (CREDIT moi) including dinner of white beans with sage - the world's most simple dish that we both love.

Joy (gardenerjoy) – Thanks for the Lee Ann Womack song quote, "And when you get the choice to sit it out or dance, I hope you dance." That rings with me. Big Kudos for taking the Beck principles to another part of your life.

Debbie (Lexxiss) – Yay for "SANE" - may it continue as you wander about with your mom and sis.

Beverlyjoy – Yay for a trip to see the GS (laugh therapist) to keep the perspective on life. Hoping that the new brace is the solution you've been after.

silverbirch – Such a joy to see your stern avatar pop up. Interesting notion that Beck's "voice and language" can seem annoying - makes me wonder if we each have only a certain percentage of folks who find us pleasing. No help for you in the yearly weight cycle. Around here, ever evening meal in the winter is a full event, while in the summer, the evening meal is more often just grabbed because we're so busy.

pamaga – Yep, Kudos indeed for finding a way though difficult dynamics to stand your ground. Ouch for those lost C notes - that hurts.

maryann - Congrats for facing and making such a huge decision. These big life changes are hard as adults - even though we expect kids to make them every year. May a path open for you.

Donamari (fyreflie24) – Registering for a 5K event is a great way to force some exercise, Kudos for that. [We did well despite the snow - no serious tree limbs down. We do know folks who spent four nights without heat, and there's one community in Massachusetts that is still blacked out.]

Julie (na3309) – Kudos for checking in - to get you moxie going to get cracking on reading the book. That's an emotional journey to do "A beginning and an end in one day."

Nelia – Yep, make yourself right at home. We have no rules to learn. I suggest ignoring any attempt to do personals until you begin to get an image of the folks - and then just dribble in a few at a time. I read your daily posting on your own thread, but everyone posting here might now know you've been posting daily for a while now. Glad you've joined us.

Readers - chapter 4 Stage 1 The Success Skills Plan
Success Skill 6 Overcome Hunger, Cravings, and Emotional Eating
experiment 3 Prove to yourself that fullness kicks in.
If you practice eating slowly, you have a greater chance of feeling full as you finish all of the food on your plate. This sensation won't always happen simultaneously, however. It may take as long as 20 minutes to feel full after eating - which is why it's important to prove to yourself that fullness always sets in, even if it takes a few minutes. Once you know this, when you finish a meal, you will be able to say to yourself, I'm still a little hungry, but I don't need to eat ... I'll feel full pretty soon, and I'd rather be thinner than keep eating.

Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), pg 81.

va1erie
11-04-2011, 08:04 AM
report: didn't read my cards, weighed (no change), ate slowly, mindfully, sitting down, and left a bite. Got little exercise, but I walked to class this morning, yay me! And, wow, I totally forgot to check in here yesterday. :( Not sure where that came from, because I did weigh myself and I had time at home.

Debbie -- I sometimes think those days that are impossible to plan cause us more anxiety than actual troubles, so credit you for focussing on simply doing the best you can and thinking ahead about the fact that cookies and donuts aren't a solution! :)

Pam -- yay, you, for planning ahead for unknowables! I also have been finding myself using cognitive therapy techniques in other situations.

Julie -- good for you for coming back even though you've been eating off plan. Thin people eat more than they'd planned to occasionally. It's not a catastrophe; they then get back to eating normally. Focus on that rather than on the fact you've been eating off plan. What were you thinking when you decided to get something sweet for yourself? Don't beat yourself up for taking longer for some of the tasks than you'd like. As long as you're working at it, you're making progress.

Nelia -- Welcome!

gardenerjoy -- yay for being on pace with NaNoWriMo! I'm not going to be able to do it this year, but that's okay. Next year I'll be an empty nester. :)

Donamari -- yay for being down another pound! You'll be out of the 200s soon!

onebyone -- Happy Birthday! Good for you for coming back, even though you've been eating off plan. That's always the first step. Sorry your anniversary was a let down, and I hope your birthday is better!

BBE -- yay for spontaneous exercise! Glad you're feeling better -- three days feels like forever when you aren't feeling well.

Beverlyjoy -- fingers crossed for the new brace! Glad you're feeling better!

maryann -- I hope your decision to take a leave lets you destress some. Good for you for continuing to check in even though you were eating off plan. Oh, what's your chicken leek soup? I made a huge pot of Mulligatawney -- fantastic, and a low calorie version -- and we're still eating it.

Re: sweets -- what works for me when I get into a sweets marathon is to go completely without carbs for three days. I do what amounts to an Atkins induction -- unlimited amounts of fat and protein, zero carbs -- and by the end of the three days my interest in carbs is zero. Then I start eating on plan.

silverbirch -- interesting that you, too, tend to lose during the winter. I definitely find myself wanting soup a lot all winter, and most of my soups are among my lowest-calorie recipes. Summers I tend to travel a lot, which often means a lot of restaurant meals or other meals I can't as easily plan ahead.

Off tonight for Portland and then Brunswick ME for a college visit with Jane. We're flying so I won't take my scale, and I'll be eating every meal in restaurants for three days. My plan is to make good choices, eat reasonable portions, and hope to arrive back home weighing within a pound of what I weighed this morning. I believe I'll have internet access while I'm gone, but if I don't check in I'll be back Tuesday.

maryann
11-04-2011, 11:40 AM
Better day yesterday with food. No Candy, veggies, two small cookies at meeting. Off to counselor today to get things going. Weight down .6
Valerie: You are completely right about sweets. If I get back to high protein and carbs only through fruits and veggies after a few days I am not hooked anymore. Chicken Leek is you about two leeks sautéed with celery, a little butter, sage etc... MMMM !
gardenerjoy: I love that song, too. It reminds me to be brave.
Welcome Nelia.
BBE: Congrats on the moving in. True sign of classic is it wears with time.

Lexxiss
11-04-2011, 01:06 PM
Hi Coaches/Buddies/Friends!

I'm dipping into some high powered stress today...mom sneaking into the bathroom to phone me to talk about my sister and sister texting me to tell me she can hear what mom is saying. Arggg! I am keeping busy and am constantly reminding myself that this is not my problem AND that I am LIVING IN THE SOLUTION each and everyday.

I can choose to remain healthy with my food choices amidst this very uncomfortable time. Food choices became slippery yesterday. *credit* for pitching leftover lunch in the Costco bin (better in the trash then in me) and making OP choices in the evening (even though I ate a tortilla standing up). I didn't count, but I'm pretty certain I stayed within my calorie range and I walked like crazy yesterday.

CREDITS:
Got out and walked this morning
Tidying my environment
Planning a healthy food day
Tackled a procrastination project(hemming a tricky pair of pants which started too small and will be too big soon if I don't start wearing them soon)

MaryAnn, thinking of you very powerfully today. We both know we share some common parts of our individual stories. I'm hoping you are feeling small amounts of relief with every moment.

:wave: everyone else. I must keep with my checkoff list this morning BECAUSE I know I really set myself up when I don't , especially considering the family drama here.

Thanks for being here!

pamatga
11-04-2011, 07:59 PM
Paul didn't have any work today so I thought it would be nice if we "just talked". I sure had plenty to say since it seems like I have had more happening in my life than he has had in his.

:welcome2: aboard nelia. Glad to have you join our group.

Since I am the last one for today I will keep mine brief. As I was reading my response cards last night trying to mentally prepare for how I would handle a meal that I knew had nothing healthy for me and unknown calories besides, I made a decision to not go. Here was my reasoning behind that decision: 1) I just started this Food Accountability Challenge for one thing and I feel like the fourth day into it just seemed "too soon" for me to forfeit one day because I don't know how many calories I am eating and 2) I think of the end goal I have of being in maintenance (God willing) by mid-November 2012 and I can't do that if I don't draw some kind of line. For me, this was the line. I called the woman who was catering this and I just told her I couldn't come but my "other half" would be there to represent "our team".

You can call me a woose or coward and I will readily accept that but I felt that this was the better choice and I had red grapes, 1 cup of my homemade black bean chili and 1 slice of my whole wheat turkey and veggies pizza instead. Under 500 calories and very filling! Yum, yum!

Just For Today

Read response cards before first meal of the day. yes
Weighed today. always!
Stayed within recommended calorie range. yes-barely but I did
Followed my recommended food plan. yes
Planned next day's food plan. close enough, planning as the day began
Did daily spontaneous movement and planned exercise. yes
Avoided "slippery slopes": poor sleep, trigger foods, lack of planning. yes
Practiced strategies to combat sabotaging thoughts. yes
Work on making "enrich your life" list happen. yes

For 11/3:

Calories: 1740
Carbs: 253
Fat: 58
Protein: 111
Fiber: 28
Sodium: 2935

Drank 100 oz plain water, had two cups of de-caf coffee with pumpkin spice creamer (ummmm, so good) and I was still empty as in really hungry. :( I toughed it out though and stood my ground.

I had my healthy fat, my fruits and vegetables, my whole grains and, unfortunately, between my favorite ground turkey burger and my 2 cups of fat free popcorn, I barely stayed under 3000 mg sodium. I thought all the extra water would flush away pounds but all it did was make me pee a lot.

I may be posting late tomorrow night as well since I have mandatory clean up garden tomorrow morning (which I did last weekend) but I still have to be there anyway and then we have all of our Saturday running to do. Thinking of all of you.

Take care,
Pam

Nelia
11-04-2011, 08:27 PM
:welcome: Nelia :welcome:

And, in honor of your first month on 3 Fat Chicks, :wel3fc:

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

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

(Blush!) Thank you!

RE Beck Intro. It was inevitable. I was the classic yo-yo dieter. And I can binge like nobody's business. I had read, lived and betrayed every known fad diet on the planet. I knew when I hit the all-time high of 157 that the issue wasn't my diet. But my mental approach. And in stepped Beck to the rescue. I still yo-yo, but not as dramatically. And when I come back to Beck, she hits the spot every time. Today, I hit a weight that I've never seen on the scale previously. And this time, it's an all-time low!

RE 3FC. Googling for a reliable diet coach. For better or for worse, I need a support buddy to remain consistent. STF (Sabotaging Thought Forewarning) : It feels like a bit of a weakness. My thoughts are that I should have the mental and emotional capacity to go it alone. But my track record doesn't lie. With buddies comes success. And I certainly don't mind the other perks, such as friendship.

S.O.S. After 15 months in Cambodia, at long last I'm returning to the United States of America! I'll be Stateside for just 10 days, which isn't nearly enough to spread out the damage I'd like to do.

IHOP
Steak & Shake
Peppermint patties
Otis Spunkmeyer
Red Lobster
BBQ ribs in the Delta
Mrs. Fields (Yes. I'm a cookie fanatic.)
Dale & Thomas Popcorn
Schnitzel, spaetzel and a glass of gewürztraminer

(Sigh.) I could go on. But why fuel the flames in the midst of an IF. Any recommendations as to tactics?

gardenerjoy
11-04-2011, 09:36 PM
Today's inspiration comes courtesy of Bon Jovi:

It's my life.
And it's now or never
'Cause I ain't gonna live forever.
I just want to live while I'm alive.

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

4EverLearning
11-04-2011, 11:51 PM
Well, it happened again. :( I had another Nutrisystem dessert-fest on Wednesday night. This time I stopped myself much faster, though. I consumed about 450 extra calories this time. Once again the trigger was social anxiety; I was debating whether or not to go to a jewelry "party" (actually just an opportunity to buy the jewelry, with snacks and a few games thrown in) at the home of a colleague. I felt so depressed and bloated afterward that I decided not to go to the party. But then today I realized that having an "excuse" not to go to the party was precisely the reason for the overeating episode in the first place--the need for relief from the anxiety of having to decide, and the need for relief from the anxiety of actually attending the party, was what drove me to eat. That was a definite flash of insight. Once I figured that out, I refused to give myself permission to stay home, and I decided at the eleventh hour to go to the party (which was tonight). After all, it was rather non-threatening, as social situations go; I knew there'd be no men present, and that most of the women in attendance would be colleagues from school, people I feel perfectly comfortable with in the work setting. So I went, and it was OK; nothing earth-shattering and nothing to justify the level of angst I was experiencing. I also had another realization regarding my recent episodes of social anxiety. In the few brief periods of time during which I was thin in the past, I dealt with my social anxiety by binge drinking. I used to start slugging down the booze an hour or two before any social engagement and was usually in a blackout by the time the event was over. Needless to say, THAT strategy got me in lots of trouble, and I decided long ago that that way of life is no longer an option for me. This is the first time that I have been thin without having the fall-back option of heavy drinking to help me get through social situations, so of course my anxiety is coming to the surface now. Armed with these insights , I feel better equipped to cope. Oh, and I did not eat or drink anything at the party tonight other than a Diet Coke. YAY ME!

Since virtually every single overeating episode I have had since starting my diet in 2009 has involved Nutrisystem desserts, I have decided not to eat them at all for the time being. I never have a problem with any other carbs, so I don't think I need a complete time-out from carbs. But those desserts seem to be problematic for me at the moment, so I'm going to give them a rest.

I had an interesting experience yesterday. I went to a favorite clothing store in the local mall to browse. One of the salesclerks who was on duty that day knows me well and has watched me slowly shrinking. But there was also a new salesclerk that day, and the one who knows me was telling the new one about my weight loss. So of course she wanted to know how I did it. I told her about Nutrisystem and, more importantly, Beck. She asked lots of questions and told me she was going to buy Beck's book for her daughter, who is morbidly obese. At that point I wrote a check for the jacket I was buying. When she saw my name, she said, "Oh! You're the psychology professor, aren't you!" When I said that I was, she told me that her daughter took a course from me a couple of years ago, that she "loves" me and couldn't stop talking about me, and that she would be so thrilled to hear that I lost my weight and was the one who recommended the Beck program! That just tickled me. :D

My weight was up two full pounds yesterday after my dessert-fest (even though the extra calories could not possibly have put that much weight on me) but was down 1.6 today. Even so, I am still at 130.2 today, about two pounds heavier than I want to be. I am tentatively aiming to get back to 128, although it may turn out to be an unrealistic long-term goal to maintain. When I told my trainer today that I had gained a couple of pounds and was unhappy about it, he stood me in front of the mirror and pointed out all of the new muscles I have and told me that I should expect to gain a little as I continue to build up muscle. Time will tell.

After Wednesday evening's dessert-fest (and, like I said, I did nip that one in the bud compared to the previous one), I did go back completely on plan. Since then, I have eaten everything slowly and consciously, sitting down. It's good to know that I can get right back on track, but still, these episodes do scare me and convince me of the need to really refocus and reinforce the Beck skills.

Val, what was going through your head right before you made the decision to walk on by your class? That's the first time you've done that, isn't it? Good for you for relying on that veggie soup. If you are going to overeat, eating homemade veggie soup is great damage control! I hope you and Jane will have a terrific visit in Maine.

Julie, I took care of my mother when she was terminally ill with cancer, so I have some idea of the level of stress and uncertainty you are experiencing. The unpredictability of caring for someone who is seriously ill, along with the fact that you frequently have to put your own needs aside to attend to the needs of your "patient", can easily serve as an excuse to overeat. But it's so much easier to take care of someone else when you take care of yourself first (just like when flight attendants tell you to "secure your own oxygen mask first before assisting others"). And with all the stress you are dealing with, you DESERVE to take care of yourself. Find ways to treat yourself, and ways to find the comfort you need, that don't involve food. Think how proud of yourself you will feel!

onebyone, I know how discouraging and disappointing it is when other people let us down, as your DH did by not acknowledging your special day in the way you were hoping for. But when we overeat in response to times when others disappoint us, we just end up disappointing ourselves. We all deserve to treat ourselves well. And when others see us doing that, they tend to treat us better, too.

maryann, I was saddened to read that you are taking a leave of absence from school next year. Like you, I see teaching as more of a calling than a job, so I would imagine that you feel almost as if a big part of your identity is being taken away. But I hope that you will come to see your sabbatical as an opportunity to work through the issues that are preventing you from living your life to the fullest. I hope your session with your counselor today felt like a welcome homecoming.

silverbirch, I was intrigued by your comment that you (like onebyone) tend to lose weight better in the winter months. I do, too, and I know that that is not true of most people. For me, I think that the summer is a problematic time weight-wise because of the lack of the daily structure that I have during the school year. I am curious as to what bothers you about Beck's language. Do you find it condescending?

pamatga, yep, as you said, I do find Beck's tasks to be both empowering and extremely helpful as tools for maintaining my weight loss. I do think that much (but not all) of what she says is common sense. And, as a psychology professor, I am well aware of the power of cognitive-behavioral therapy techniques, and I've been teaching about them forever. Even so, I never tried to apply them in quite the ways that Beck suggests. YAY YOU for standing your ground and keeping your cool in a couple of potentially explosive situations--demonstrating the power of rationality!

Nelia, welcome! I saw your post on the other Beck thread and just loved the way you stated your advantages of losing weight. You have a delightful way with words. As far as your reluctance to rely on diet buddies goes, don't think of it as a sign of weakness; think of reporting to your buddies/coaches as a way to ensure accountability. I find that when I slip up and miss a day or two of reporting here, I also tend to start sliding on the other Beck tasks, too. It's a slippery slope.

gardenerjoy, I love your theme songs--especially "I Hope You Dance", which is one of my all-time favorites.

BillBlueEyes, how wonderful to discover that your old furniture "works" in those freshly-painted rooms! I hate it when one project leads to another and another and another.....

Lexxiss, OMG, talk about being caught in the middle of a family drama!! The incident you described sounds like the plot of a sitcom episode, although I'm sure you felt more like tearing your hair out than laughing. YAY YOU for recognizing that you can CHOOSE to make healthy food choices nonetheless!

OK, I think I have written a book. I hope this site does not impose limits on the length of posts, or I am in trouble! Hope everyone has a great OP day tomorrow!

BillBlueEyes
11-05-2011, 06:49 AM
Diet Coaches/Buddies - It felt cold on my walk (CREDTI moi) despite being about 50 degrees F. My blood must still be summer thin; my memory is going out in a t-shirt whenever February warms up to 50.

Had a pleasant realization as I passed the concession at a concert last night. I noticed folks eating LARGE brownies, and remembered that I used to buy those frequently. But I didn't feel an urge to do so. It wasn't that I used a Beck strategy to stand down the call, there was no call. Loved that big time. When I first started, anytime I'd see food I was drawn to it. So the good news for me is that that constant draw to all foods seems diminished. However, as I walked past, I saw the crumb of a brownie - and I had a huge urge to snarf that, LOL. Thank goodness that it's socially unacceptable to grab brownie crumbs from a vendor's platter.


Joy (gardenerjoy) – Loving the inspiration, Yes, "I just want to live while I'm alive.

Debbie (Lexxiss) – Yep, their problem is not about you. Kudos for putting space between your sanity and family drama. "walked like crazy" sounds like good therapy to me.

pamaga – Some days just standing it down is the only choice; Kudos for "I was still empty as in really hungry. I toughed it out though and stood my ground."

maryann - Interesting that no-white-carbs kills your candy cravings in just a few days. I keep getting reminded that white carbs are just one quick digestive step away from sugar.

Val (va1erie) – Waving toward the FREE breakfast buffet as some hotel in Maine - may you remember that you have a road plan and that the make-it-yourself waffle is just Wonder Bread configured to hold excess sugar syrup. Kudos for walking to class.

Robin (4EverLearning) - Kudos for unraveling back through the feelings behind the eating - thanks for demonstrating classic Beck behavior. And Kudos in addition for then confronting those 'exaggerated' feelings and going to the event. Yep, sounds wise to have a time-out from Nutrisystem desserts.

Nelia – Congrats on that new low weight. I so identify with that Sabotaging Thought that I oughta be able to do this alone - thought it was a testosterone driven I-don't-ask-for-directions kind of thing. Kudos for recognizing it and taking action.

That's an impressive list of eating fantasies to satisfy in 10 days, LOL. Consider asking yourself what it is about each place that draws you. For example, I've found myself longing for one place that when I thought it through was a longing for the HUGE portions - that I no had no intention of consuming. The buzz diminished when I realized that I wasn't particularly drawn to having a HUGE portion and not consuming it. Another strategy might be to choose a single item at each place that you'd be willling to plan into your food for the day. You're smart to be planning this before you leave.


Readers - chapter 4 Stage 1 The Success Skills Plan
Success Skill 6 Overcome Hunger, Cravings, and Emotional Eating
experiment 3 Prove to yourself that fullness kicks in.
what to do . . .
Make sure you don't have a big snack close to dinnertime so you're at least a little hungry when you sit down. Prepare a good dinner and eat it quickly. Notice how your stomach feels once you have finished. If you don't feel full, set a timer for 20 minutes. Distract yourself with another activity out of the kitchen. When the time goes off, notice how you feel. Are you still experiencing hunger?

Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), pg 81.

Lexxiss
11-05-2011, 06:59 AM
Hi Coaches/Buddies/Friends!

I squeaked through yesterday, with a few nibbles as I spent the day with the "girls". I lightened up my planned dinner and didn't feel like I needed a late snack, either. I'm glad I did get out and walk. Today is waitressing, and it will be quite busy. I hear 5 ski areas are open. After work I'm coming home to prepare sis' BD dinner. Mostly healthy, but I will have a piece of pie for dessert….actually can't remember the last time I did that!

BillBlueEyes, yes, good news that you still like the old furniture. Credit for all that exercise AND for not a single mention of tree nuts. Love the notion that the brownie just doesn't call out like it used to! I've baked a pie for sisters birthday and reveled at the same realization-I can't remember the last time I had a piece and it really doesn't seem to matter.

onebyone, Happy Birthday! Kudos for perseverence despite disappointment. BTW-my DH AND mom miss our Anniversery every year. I've gotten used to it and recognize it is not as "personal" as it seems. My guy is just not wired that way and mom is old...when I accept that it feels better. :hug:

Nelia, I've enjoyed reading your posts today. I still yo-yo a bit, too, but feel that sticking close to Dr. Beck's strategies has helped me so much. I just keep using my newfound tools while bouncing around a bit and getting used to a new low. *credit* for taking a giant leap to remain accountable and achieve your goals. I can see it would be difficult to come to the States for just 10 days. Perhaps you can really do some preplanning to allow yourself some vacation eating while not going overboard. I like Dr. Beck's chapters on planning for vacations and special events.

Pam(atga), wow! Credit for turning down the invitation. I have done that, too, especially when something came up just as I was starting a new phase of my plan. It's always possible to "manage" an event but sometimes I'd rather be thinner.

MaryAnn, yay for a better day with food, especially no candy. You are such a strong person to keep persisting through thick and thin. *credit*

Val(va1erie), safe travels! credit for making a plan for your time away, including a goal weight when you return.

Beverlyjoy, great job packing your Beck essentials for a trip to visit your family. Glad to hear you're seemingly past the gingerale stage.

gardenerjoy, kudos kudos for finding the place you've been looking for...no doubt due to your persistence in practicing your Beck skills in real life!

Julie(na3309), thanks for checking in and remembering you can take time to do your lesson and recommit. Sending you supportive thoughts as you live with the reality of your mom's cancer. I spend everyday juggling time between my family life, my personal needs and my mom's care. It's very difficult.

silverbirch, great to hear from you. For me winter seems easier because I don't have so much tug of war in my life. (I don't have kids) I always think I'll do better in the summer by getting more exercise, too.

Donamarie(fyreflie24), great job on another pound down and yay for signing up for a 5k.

Robin(4EverLearning), yay for getting right back on track and major credit for analyzing your anxiety AND deciding to go to the party anyway. I relate to your describing your binge drinking to alleviate your anxiety. For many years I did the same-but to blackout the "sitcom" family episodes which are never ending in my life. (Mom is 90 and isn't going to change now-ACCEPT IT). I, too, am dealing with the realities of life w/o alcohol and need to remember to credit myself for that huge and positive change. Credit to you, too!

HiHoHiHo it's off to work I go! (no bites! yay Beck)

Tazzy
11-05-2011, 10:28 AM
Hi Everyone,

Back again after being MIA since Monday. I have tried to get to the site to have a quick read most days but it's been a whirlwind of a week. I work in the events industry and currently have about 40 - 50 Christmas parties that I am working on files for so at this time of year there is a lot of extra hours spent at the office. Hard to believe my first event is tonight! Although with our blast of winter yesterday (first snowfall of the year for us, also the day everyone forgets how to drive!) it's easier to accept that the festive season is really upon us now. And conveniently I dropped my car off last night to get the winter tires installed today so I only had to drive in snow and ice at a parking lot. I was at work at 6:30am yesterday and the snow started around 7.

For my Beck skills I have been weighing everyday, currently at the same number as my ticker. Have been eating mindfully, slowly, leaving a bite sometimes, paying attention to fullness levels and doing my best to avoid the Halloween treats. And I'm giving myself credit for only have 2 mini bars and 2 small bags of chips the whole week. And they fit into my daily calories as well. I put everything in a cupboard that we don't go into on a regular basis so it's out of sight, out of mind. It's the candy my youngest DS collected and he doesn't want his older brother to know where it's at. Last year he still has some left at Christmas, maybe this year too with it being hidden away.

I have not read through all the posts, am going to go back and do that now. I am waiting for a deep freeze repair man to arrive and hopefully fix our freezer. It's really impacted how many veggies we have eaten this week as I usually have a good frozen selection I can grab from.

DH is doing well following his calorie count for this week. I am finding it a bit overwhelming but have to remember that he has not spent the last 30 years try to perfect dieting and it's all new to him. He had a very eye opening experience when he asked me how many calories were in chicken wings. When I checked and found out that 1 wing is 142 calories and mentioned to him that a 3.5 ounce chicken breast is about 200 he decided against the wings. He has a non-food reward in place for the first 10 pounds and is really keen to get there. It's going to be fun to work on this together. He even mentioned getting back to the basement and the workout equipment we have there which will be good. I also have my first boot camp class on Wed night and am looking forward to that.

Off to read the posts, have a good weekend everyone and I'll try to get back here to post more regularly. And I'm sure I'm going to see lots of news about great credits you all have earned. :D

pamatga
11-05-2011, 10:30 AM
I awoke early this morning because I knew I had to get to a mandatory garden clean up. I am going through psychological withdrawal these past few days as well as being very empty and very hungry. When I signed on to do the November Food Accountability Challenge (which is reporting exactly all the calories, etc I do eat each day) I decided (much like I used to do in the past) I would eat out once a day for 5 days in a row at all of my favorite places the last 5 days of October since I didn't plan on doing that during the month of November. You would think I was being shipped off to Siberia.

I totally hear what you are saying Nelia. I am sure that you really miss a lot of the American 20th century cuisine. Quite often, I think I do until I taste it and then I realize that most of it doesn't taste as good as I once remember that it did. However, that didn't stop me from having high calorie foods that I knew would result in temporary weight gain. I also knew that now I have to go through the withdrawal of eating many hundreds of calories less a day and it is tough. I also have to pay for that by waiting for my stomach to shrink and for the "cravings" to cease. Would I do it again? Probably but hopefully not for a really long time. It really is counter productive to what I want to accomplish with my weight lose goals.

Robin, I certainly understand about your social anxiety because I have had to work through that as I have begun to lose weight. I had a few epiphanies this past summer and I have felt a lot better about how I interact within group dynamics and with new people. I actually think I am gaining some social confidence out of all of this. Certainly, a plus I hadn't expected.

I awoke so hungry this morning, which is what really got me up about three hours earlier than I usually do, that I had a breakfast about 650 calories and I am still hungry. I realized that if I wanted to stay within both my calorie range (and the nutrient breakdown to meet my daily "requirements" ) I would have gone over if I would have eaten lunch out today so that was scratched. I am also scratching the concert that I wanted to go to tonight because there was desserts and coffee afterwards and I don't even want to even think about the energy it would require to "stare it down". I just feel too "vulnerable" right now. I would rather avoid all that extra fuss until I am finished with this month's challenge where I can use Dr. Beck's 25% rule when "out and about".

Robin, I take it that you are still following the NutriSystem maintenance food program. My experience was much different than yours. I joined NutriSystem back in 1991 and I followed it for about 6 months. I lost 40 lbs in the first 6 weeks but I just got stalled and I couldn't lose any more for 4 1/2 months so I quit (to have a real hamburger!) Even though I had paid $1000 up front to lose all of the weight. This was not including the $75 per week for the packaged food of the plan. Needless to say, I gained that back. I recall it being very bland and mostly dehydrated food. I never developed a taste for the food. I carried my food everywhere and I felt very isolated because it was so obvious that I was on a restricted diet. Then, once I had a cough drop and 1/2 cup of orange juice and got yelled at by one of their "associates". She told me that I had essentially screwed up my progress and that was the real reason behind my weight lose stall. On top of all of that animosity, I got gall bladder disease from it. Since I had signed a waiver saying I wouldn't sue them (my ex was a lawyer and was angry that I even signed it) I couldn't sue them like others, who had also gotten gall bladder disease from following their program, had at that time. My guess is that since they are still around they must have overhauled their system a lot.

Thanks for sharing how you have changed another person's life. That is so neat when those kind of affirmations come out of the blue. :hug:

Bill great job in "staring down" your brownies. It has dawned on me this past fall when I have increased my social outings that there seems to be food served everywhere I go. I never was so acutely aware of that until I realized I had to really start saying "No" more often. Now, no one has actually pushed any food on me but I find myself getting irritated just knowing that it is there and I have to make such a conscious decision to say "No thanks". This too should pass.

Julie and Debbie R My prayers are with you as you deal with family situations that stretch us to our limits in terms of compassion, otherness and just realizing how much of life is really out of our control. For those of us who used to operate with a tight clenched fist on everything, that can be difficult to maneuver. My heart is with you. :hug:

gardenerjoy Yahoo for the goal met!! :woohoo: Great Job in staying the course!

onebyone My in-laws, who I think don't really like me, I mean really don't like me, forget our anniversary all the time. Considering that the cost of the wedding increased exponentially by the addition of their mega-large Irish relations, I would think they would remember the day. I do! However, I feel for my husband who just adores them. If it hurts him, he has never said a peep. My husband gives me a card but he has never given me a gift for either my birthday, Christmas or our anniversary since I have known him in 13 years. I know that is just who he is and that it doesn't mean he doesn't love me because I know he does--a bushel and a peck!!

As for your b-day, well, GF, if you lived closer, we could party down. I do hope that I can fandangle getting down there to see you in Florida later this winter. If I can, we can party then. In the meantime, :bday2you:

Bill Anything below 60 degrees here is cold. These nights of near freezing are just plain brrrrr. And, this is coming from a person who could tolerate -16 below back in Minnesota. I think I have had a "southern comfort" blood transfusion in nearly 8 years. I never thought I would say this but gosh I miss 80 degrees right now.

For 11/4:

Calories: 1708
Carb: 257
Fat: 60
Protein: 105
Fiber: 43
Sodium: 2858

Pam

maryann
11-05-2011, 10:54 AM
Hour drive to counselor yesterday. I received some clarity. Part of my tremendous anxiety is letting go of the job because I feel so connected to those under-resourced kids and I feel I am abandoning them. But I am drowning and need to let go. I think she can help me and when harvest is over DH is going to come with me and we will work on him being able to help me through communication. So, good. I felt some comfort yesterday. Not tapping dancing this morning but I don't feel doomed. I have one last writing packet due Wednesday. Then I might take off by myself off to Truckee for the weekend.
With food, I didn't go candy crazy but my food is still not disciplined. For today, Five fruits and veggies. High protein, only one grain. Pilates class. Weight back up a pound.

Debbie (Lexxiss) – Lol about mom in bathroom with sister texting except it is not really funny. How do families get so crazy?

pamatga – Congrats on opting out of a valueless dinner. That is really the trick isn't it. To just say - Hunger is not an emergency and walk away.

Robin (4EverLearning) - I know all about social anxiety. I have tried lots of techniques to overcome - life of the party, singling off people one on one and asking them about themselves. Often they are as uncomfortable as I am. Mostly I need to remember my connection with my high power. God doesn't make trash. I am here. I am valuable. The only one judging that in the room is myself. Easy to say, I realize, because I often end up licking up the plate of BBE's brownies.
Nelia – How interesting that you have been in Cambodia. Are you from there? Working in Peace Corp? Something like that?

Nelia
11-05-2011, 08:28 PM
@maryann Day to day in Cambodia is definitely interesting! I'm not from Cambodia, but I own a manufacturing firm here.

You're a tap dancer? Very cool! How long have you been a hoofer?

@pamatga You're speaking nothing but truth. *Takes notes.*

@Lexxiss Good idea. I'll definitely skip ahead and review her tips for travel and vacation. And you're right. Planning will be key.

*Starts salivating. . .* What sort of pie? I might need to add this to my list. . .

@BillBlueEyes
Re impressive list. Isn't it though?
Re questioning the value of each eating experience. That's a great idea. I'll need to narrow down my indulgence list and this is a great method by which to do so. Do I even like the Captain's Seafood Platter or do I just like the idea of all the fried seafood I could ever possible want in one sitting?
Re single item approach. (Laughing!) I don't know if that approach is going to work for me. Steak and shake. Schnitzel and spaetzel. Cookies and milk. But I'll give it due consideration!

And credit to you! Not hearing the call of a brownie (at least a fully intact brownie) is huge! I want to be like Bill!

@4EverLearning It is indeed a slippery slope! And regarding your mall encounter, what a coincidence! But also what a compliment!

Alright. After reading your recommendations, here's what I've decided. I'm OK to suspend my weight loss efforts while Stateside. Let me repeat (so that it hopefully sinks in), I'm OK to suspend my weight loss efforts while Stateside.

Here's what I'm not OK with :

Bingeing;
Continuing to eat crap that I'm not enjoying just because it's American crap;
Not checking in daily;
Not exercising; and
Indulging for more than one meal every other day.

Every other day indulgences means that I can select five American treats. And the winners are :

Popcorn and candy in an actual movie theater
Steak & Shake
Otis Spunkmeyer
Mrs. Fields
Schnitzel, spaetzel and a glass of Gewürztraminer

If it ain't on this list and it ain't healthy, I can't have more than two bites. Period. And no matter whether I'm eating healthfully or indulgently, I stay conscious!

When I return to Cambodia, I'd like to still be in the land of reason and the 120s. Even if it's 129.9.

Thanks, everyone, for your help. Y'all have had a crazy amount of success and that's the bandwagon I want to join! Your wisdom is much appreciated!

Plan departs tonight at midnight! Wish me luck!

gardenerjoy
11-05-2011, 10:31 PM
There was no way to plan today, but it turned out that I ate pretty much what I would have eaten if I had planned it. Yay!

Today's quote from my Hope and Determination play list is from a song that got the English-speaking world (and apparently some Dutch and Spanish speakers, too) through two world wars and a Great Depression:

What's the use of worrying?
It never was worth while, so
Pack up your troubles in your old kit-bag,
And smile, smile, smile.

WI: +0.05kgs, Exercise: +45 220/1300 minutes for November, Food: 80%op, Read my Advantages and Responses: yes

(4EverLearning)Robin: great strategy to just say 'no' on the Nutrisystem desserts. That strategy worked for me at various times in various ways -- it's amazing how liberating it is to decide not do something just to see what space that creates in my life.
Great story about the sales clerk and her daughter, your former student -- yay, you!

(pamatga)Pam: I eventually reached the point where it just wasn't worth it to eat certain things or in certain ways because it would awaken cravings. That was about the time that I fully realized that a craving is a form of suffering (back when I catered to my cravings, I thought they were something more akin to anticipation). In other parts of my life, I really try to find ways to not create forms of suffering in myself or others. Why should I be different in that regard when it comes to food? Looking at it that way, restriction feels more like liberation. (apparently that's what I want to write about today since I just said virtually the same thing to Robin).

Happy and safe travels, Nelia!

4EverLearning
11-06-2011, 01:06 AM
I had a great day today. I felt really in control (maybe because of that decision to forgo those pesky Nutrisystem desserts for the time being). I stuck to my plan 100%, ate everything sitting down, ate slowly and mindfully, saved a bite of most things for my kitty, went to the gym for an hour, also spent 30 minutes on the treadmill, contacted my diet buddies. Oh, and my weight was down .4.

BillBlueEyes, YAY for not WANTING those brownies....well, except for the crumbs!! But isn't it an absolutely mind-boggling, wondrous thing to actually not NEED to use active resistance techniques?? :carrot:
As for me, yep, I'm a classic, all right!

Lexxiss, enjoy that planned piece of pie! I am always amazed at how much more I enjoy occasional treat foods when I have planned them and therefore have "permission" to eat them. That was a true revelation for me. Boy, do I understand what you are saying about the "sitcom" family episodes. It took me most of my adult life to figure out that my mom (who died in 2006 at the age of 76) was never going to change. The moment I finally stopped constantly bemoaning the fact that she had never been the mother I wanted or needed was the moment I finally grew up. Good for you for letting your mom be who she is, and for recognizing that you can be who you want to be, too, regardless of the drama swirling around you.

Tazzy, the mere thought of trying to juggle the planning for 40-50 Christmas parties is enough to give me heart palpitations, so I am extremely impressed that you can handle that with such aplomb! Have fun teaching your DH the "ropes" of dieting. I think it's awesome that you guys will get to share that experience.

pamatga, wow, all I can say is that Nutrisystem must have really changed dramatically (for the better) since 1991! I didn't have to pay anything up front, and of course nowadays there is no need to talk to an "associate" in person; everything is done online. And I really, genuinely like the food and plan to keep it on hand indefinitely. Part of the reason that program works so well for me is that I live alone and don't cook. How awful that you developed gallbladder disease from the diet. I had my gallbladder removed many years ago, so that wasn't an issue for me, but I had never heard of that being a possible side effect.

maryann, I'm so glad that your visit to your old counselor brought you some clarity, and that your DH will be joining you. And I hope that you soon move from feeling merely "not doomed" to feeling hopeful and then move right on to joyful. And thanks for the reminder that God doesn't make trash. I hear ya!

Nelia, GOOD FOR YOU for PLANNING those stateside treats. Now you just have to remember to make the words NO CHOICE your mantra when you are faced with other temptations that weren't planned!

gardenerjoy, YAY YOU for making good food choices even without planning--just goes to show how much your mindset has changed! And I LOVE what you said about craving equaling suffering, not anticipation, which then transforms restriction into liberation. That is very powerful and something I--and I suspect all of us--really need to remember. In fact, I think I will make a card for that! :)

Time to get to bed and enjoy that extra hour of sleep! Have a great Sunday, everyone!

BillBlueEyes
11-06-2011, 05:26 AM
Diet Coaches/Buddies - Ate reasonably today, CREDIT moi, including a small dinner since we were going out and didn't have time to eat more, LOL. My achievement of the day was to raise the temperature of our new shower from the 120 degree F set by the plumber - "it's the code" - to a value warm enough to feel like indoor plumbing. Like most things, it'll be easy to do the next time.

Awful experience was to face up to our decision when we sent our furniture away just to toss the ratty lamp shade in the living room - assuming we'd just buy a new one later. Well, it's now later and we have to go to a lamp shade store and confront that the little buggers come in zillions of shapes, sizes, and colors. I just want a lamp shade - as in like the one we had, whatever it looked like. You're not supposed to see a lamp shade.


Joy (gardenerjoy) – So now I'm stuck with an earworm for the day, "And smile, smile, smile" - but it does make me smile. New thought for me that "a craving is a form of suffering" gotta go ponder.

Debbie (Lexxiss) – Yay for planned pie. I was shocked when I learned how many calories were in pie crust. I've grown to like small portions of pie filling when I'm bound to have baked dessert. Love, "no bites! yay Beck."

pamaga – Ouch for missing a concert because of "desserts and coffee afterwards" - there's gotta be a groundswell to remove food from every single event in life. Maybe Atlanta, where Home Depot originated, can invent the Foodless Mall where you never smell Cinnabuns. Wonder how long that would stay in business.

maryann - Kudos for getting what you need from a counselor - you seem to be good at addressing what you need. Just love your question, "How do families get so crazy?" If people were sane, there'd be no such thing as creative writing; Faulkner would have had to get a job, LOL.

Tazzy - Congrats to your DH for staying the path the first week. Yep, I was boggled when I learned the calories in a platter of chicken wings - no wonder those guys are so tasty. Kudos, indeed, for keeping those treats bounded for the week. My mind can't comprehend "40 - 50 Christmas parties" - although I do like the thought of someone else planning a party for me. Do you ever come close to the food?

Robin (4EverLearning) - Kudos for reaping the benefits of dropping Nutrisystem desserts. And Kudos for a stellar day of Beck behaviors. Love the notion that you can leave a bite - because it goes to your kitty.

Nelia – Waving toward the skies over the Pacific Ocean. Thoughtful decision, "I'm OK to suspend my weight loss efforts while Stateside" - given your caveats that put you in a Conscious Stateside Maintenance Mode, rather than a Mindless Stateside Eating mode. My guess is that you're in for some surprises when you hit those old favorite foods. Can't wait for your tales.

Readers - chapter 4 Stage 1 The Success Skills Plan
Success Skill 6 Overcome Hunger, Cravings, and Emotional Eating
experiment 3 Prove to yourself that fullness kicks in.
what to do . . .
Make yourself a Response Card to read after meals:If I feel hungry after a meal, I'll feel full within
20 minutes. I don't need to eat more, and
I always feel so much better when I don't overeat.
Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), pg 81.

va1erie
11-06-2011, 08:41 AM
report: didn't read my cards, didn't weigh, somehow got a ton of spontaneous exercise (9630 on my ped), ate very reasonably, didn't contact my diet buddies.

Plane was delayed coming into Portland by 2 hours and landed at midnight. Almost missed our rental car -- the only reason we ended up with a car is that while we were waiting for our checked bag, I called the counter to check. I ended up having to leave Jane waiting for the checked bag and go get the car, as the counter clerk had been actually closing down when I called.

maryann -- I love sage, but the dh doesn't. I'm always looking for sausage without sage (American breakfast sausage nearly always contains sage) and chicken recipes without sage.

Debbie -- I'm sorry, but I had to LOL about your mom and sister each surreptitiously contacting you to complain about the other! :D Good for you for choosing to remain healthy with your food choices. Picture yourself writing or telling this story, years after the situation has resolved itself. It'll be a FUNNY story then, and the stress you're experiencing while in the situation will be only a memory. It'll be one of your go-to stories whenever a friend is having family stresses. :)

Nelia -- You =can= actually eat =all= the foods you miss and not give up on maintaining or losing for those two weeks. I actually do it regularly. Maybe my strategy would work for you. First, realize that the first three bites of any dish are the ones that taste the best. After you've eaten three bites, additional bites won't be as tasty. (There's actual research that supports the assertion that people will continue to keep eating even after they're full from the vain-but-difficult-to-resist desire to get the same pleasure they got from the first three bites.) So unless you have calories to spare after you've eaten those three bites, you might as well stop after three bites of anything. So go ahead and go to IHOP or wherever and order whatever you have missed for the past 15 months and won't be able to have again until your next trip home. But figure out ahead of time (go to their website -- IHOP does have nutritional info up and so do most other chains) what portion of that meal represents however many calories you have available -- for instance, the IHOP Big Country Breakfast has 1130 calories. If you have planned for 300 calories for breakfast, you can eat almost exactly one-quarter of everything on the plate. That'll undoubtedly be at least three bites of everything, so yay! You get to have your favorite items and still lose weight or maintain. :) But remember that unless you are PLANNING to have the leftovers for a particular meal -- another three breakfasts, for instance, in the case of the Big Country Breakfast -- you shouldn't even bring them home. (Obviously one of the keys here is that you are more comfortable wasting money/food by throwing it away than you are with wasting it by putting it into your mouth when you don't need more calories.) I often cut a burger in half, eat half, and take the other half home to have for breakfast the next day.

The thing you have to do to use this strategy successfully is be willing to trade eating as MUCH as you want for eating the exact ITEM you want. You have to accept the fact that however much you USED to eat of your favorite item is probably much, much more than a "reasonable portion." For this strategy, a "reasonable portion" is determined by the number of calories, not the volume of food. You might not feel a sense of stomach fullness when you finish your reasonable portion, especially if you're eating very high-calorie foods like cheesecake or whatever.

Don't know if that helps or not -- I see from a later post of yours that you already have a strategy in mind, so feel free to ignore mine! :) I'd already typed it in when I saw your later post, so I figured I'd leave it for whatever it was worth to anyone.

Robin -- hooray for flashes of insight. I'm glad the party wasn't as stressful as your anticipation of it had made it seem! Do you think that'll make you less anxious next time a similar situation comes up? Hm, on giving up the desserts. Okay, just to play devil's advocate...I know you look forward to them. I'm wondering if giving them up altogether is the solution? Will it cause you to miss them so much that it makes another binge more likely because now they're forbidden? (That is, if they're forbidden, and you eat one, are you "starting a binge" because you've just eaten something unplanned?)

Your trainer is right about muscle -- you can weigh MORE but have less fat on you and be smaller. Have you measured lately?

Re: walking by my class last week. I was thinking that I was feeling so fragile and down that I might end up starting to cry in the middle of my class, and I really didn't want to. It would have been very awkward, as while I'm friendly with two or three of the women enough that I have talked to them about what's going on, I wouldn't want to have to explain to the entire group why there were tears running down my face while I was doing bicep curls. :) Maine so far is great -- cold but sunny, bright blue skies, the sea is gorgeous, Jane is loving it. She goes to her overnight at Bowdoin tonight, so keep your fingers crossed it goes better than Haverford did. :)

BBE -- Yay for realizing you didn't feel the urge for the large brownie! I have had a similar experience -- seeing someone eat something that formerly would have been tempting and that would have made me want to order one for myself, but that now just actually seems kind of gross. Like, "OMG, that brownie is actually FOUR SERVINGS! BLEAH!" Yeah, there's actually a really good free breakfast buffet here in Brunswick at the Captain Daniel Stone Inn (nice place, I'd recommend it). It's not just all the processed reheated crap you get most places -- things look semi-homemade. (For instance the quiche appears to be scratch-made filling into frozen crusts.) But I'm planning a high-calorie dinner tonight, so no quiche for me. If it were truly homemade, I might have eaten half a piece.

Tazzy -- Don't worry, you're allowed to not read every post every day. We all get busy. One of the upsides about working in a large group is that when one of us gets busy, the others can pick up the slack. (The downside to a large group is the flip side of that: No one feels they ABSOLUTELY must check in every day because some one person is counting on YOU AND YOU ALONE. It's easier to skip a checkin if you know no one is depending on you.)

Pam -- winter garden prep is on my list for this week -- as soon as there's a warmish dry sunny day, I need to plant garlic, dig and replant horseradish, and dig and replant bulbs.

Tazzy
11-06-2011, 11:34 AM
Hi All,

The end of daylight savings time, I just wish it could go away completely here like some areas of Canada are. In the spring it takes me a week to get back on schedule and today I was awake at 5am the new time. I might have to plan for a quick 20 minute nap this afternoon so I can go to bed at the "right" time and be good for 6am tomorrow. There was a radio survey I heard yesterday asking everyone how they planned to use the extra hour, most were sleeping. I'm going to take credit for using it to do 1 hour of exercise right after I got out of bed. :yoga:

Weighed this morning (down .2), ate mindfully and slowly yesterday, left a bite (actually about 1/3 of my dinner), exercised, counted the calories for my Halloween snack, read cards and said No Choice to more Halloween treats when I was just really tired. Went to bed instead.

DH got on the scale today and is down 7lbs in one week. I'm so happy for him, I realize men lose quicker and I'm good with that as he does have more to lose than me and it's not a competition with us. He tried his morning coffee without cream today, sugar only, but just mentioned that was not working. When I calculated the calories for his coffee it's quite high but he's willing to work around it. I don't drink coffee so I have a hard time comprehending using calories for that. I'd rather eat my calories.

BBE and Robin I should clarify one thing about my job, I handle the entertainment for the Christmas parties and only need to personally attend less than 10 of the events. I contract the entertainment for the others and it can range from a balloon making clown, Santa and elves to major recording artists. Every event is different and that's what I love about my job. We also work with guest lists from 50 people up to 2500. As expected this is the busiest time of year for us. Funny how Christmas can stretch out to 6 weeks and honestly by time the big day gets here I am so over having anything to do with it. My family knows if they want the tree up and decorated they will have to be the ones to do it. And BBE to answer you food question, I see what the guests are served but for the staff it's much different, luckily I work with good companies that make sure we have healthy choices. Eating and making sure I drink enough water seem to be one of the last things I worry about on event nights.

va1erie You are absolutely correct in mentioning that checking in works for each of us based on our schedule. I know if I look at this site when I first get to my office that I end up reading too long, losing track of time and not being efficient at my job. So somedays it's a No Choice for coming here until I get home. Guess those Beck skills really can transfer to other areas than food. How many colleges is Jane visiting? Our oldest son is in Grade 12 and has already been accepted to the post secondary school he is interested in attending starting in Oct 2012. It must get expensive just applying to a lot of schools and then visiting them. What career path is Jane thinking of?

Robin Credit for recognizing the Nutrisystem dessert downfall and putting some boundaries around it. Do you have a large supply of the items on hand? You mentioned that you order online. Could you have fewer in the house and if you did end up wanting to binge they wouldn't be there?

Nelia Welcome to the group and credit for having a good plan in place for your trip to the States. As va1erie mentioned the 3 bite rule is a good one. I used that a couple weekends ago with my husband and 2 DS when we ended up at a BBQ restaurant which I had not planned for at all. I stuck to 3 bites of items expect veggies and left feeling very comfortable and very happy with my restraint. I also try and do that with desserts. BBE the amount of calories in pastry is crazy so I'm with you on just eating the filling. Because of a medical condition pastry also does not agree with my digestive system so it's another reason to not eat that part. Your body has a funny way of getting you to eat properly at times.

onebyone Nice to see you back and belated happy birthday.

pamatga Winter gardening, what a great concept. I'm looking at my patch of garden space and the slight skiff of snow that is not melting. Not ready for that season yet but don't think I have much choice. Credit for all of your hard work and very thoughtful and insightful posts. We really can learn so much from each other here. :hug:

:wave: Hello to everyone else!

Lots to do here today starting with a trip to the car wash, now that the weather is colder a clean car lasts much longer! Library, pharmacy, moving summer car tires to the shed, turning off the outside water faucets, draining the rain barrel. Looks like it's a good thing that it's only 9:30am here and I got that extra hour.

Happy Sunday!:carrot:

fyreflie24
11-06-2011, 06:42 PM
Maryann: Hope you are doing better now!

Silverbirch: I know what you mean about the language, but for me, there are some good lessons, things to keep in mind and techniques. I find reading the practical application here extremely helpful! Best on your journey!

Nelia: Welcome!! Enjoy your trip home!

Joy: Congrats on being in a good place! Makes such a difference! Well done!

Beverly: Glad you’re better!!

Bill: white beans and sage?!! oh, recipe please?!

Valerie: Hope you are having a great trip!

Debbie: ugh, family drama. So sorry for that! Awesome pitching the Costco lunch :) (I love that expression, better in the trash than in me!) and yay for tons of walking!

Pam: I know exactly what you mean about drawing lines! I have an aggressive goal and it really requires me to stay on track and make tough choices. Good for you for a well thought out plan! Sodium is a huge problem for me; massive water retention and even with drinking water, it takes a few days to clear. I do find copious amounts of green tea can help though!

Robin: Good for you for honestly assessing the situation and learning from it! And you went to the party!! AND stayed OP!! Lots of kudos for lots of successes! I didn’t know we had a celebrity in our midst LOL No, seriously, what a great compliment!

Tazzy: For whatever this is worth, I don’t actually limit myself from having a particular food; I might *chose* not to have it but nothing is off limits, and, like you, I work it into my plan. Now I do try to eat a healthy diet but if I’m going a little crazy, I’ll plan in something that’s maybe not the best but certainly better than going nuts and getting off track. Great for DH!!

I’ve been out of town with hubby and, get this, dropped another 2 lbs since Friday! (go me, go me!). Hubby and I made dinner (filet and grilled veggis) our first night and hubby took me to this very cool resort restaurant (Westglow) for dinner because they have an amazing spa menu; so I could enjoy myself and have a great meal that was completely on plan! Oh, and we hiked like 4 miles so I burned 900 calories to boot.

I’m very focused on redefining my life and enjoying the people in it in non-food terms. My dear friend and I go biking on the weekends, my husband and I are doing more together, or I do go to dinner, eat well and really focus on the conversation/time and not that I’m not eating this or that. Eating well and staying true to my focus and goals is reward. I’m so excited to get this weight off and wicked impatient. I’m trying to appreciate the process but I must say, it’s a challenge.

DH also bought me a cool new jacket for the winter b/c all my coats are too small and I’ve been winging it the past few years.

This weekend was very much about trying to seize the moment and not let my weight get in the way. It was a challenge at times and took some real mental exercise, but I did it. so there’s all my credits :) And credit to DH for being so supportive!

Lastly... I got a siggy!! :)

maryann
11-06-2011, 07:43 PM
I finished my last story for the semester. It is relatively short but I'll flesh it out Monday. Weighed in. No change from yesterday but my food was pretty good. Going out to dinner tonite with DH and Ds. I will get soup and salad which sounds good on a cold night. Maybe salmon, eat 1/3 and leave the rest.
Sat and ate today more than I have done in a month and it helped.

Fyre Fly: Terrific weekend. I know it was such an awakening to realize there was awhole world to enjoy outside of food. When I was deep into my addiction, I remember thinking. "Why go anywhere if I can't eat. Nothing is worth while." I can't believe I felt that way.
Valerie: What are you doing in Portland. More Colleges?
Tazzy: Credit for hubby. You must be a great source of support for him.

pamatga
11-06-2011, 08:34 PM
Well, all I can say is I wish I could sit at some of your feet and listen to you all day and night long. Such wonderful wisdom. I am busy C/P ing so I can read and reread everything you say way into the future.

Nelia You are definitely a southern gal by the choices you listed for foods. I wish I knew where you were and could take you to some of my favorite restaurants here in Atlanta. You just might be willing to give up some of those "other places" (well, maybe....) Happy "3 bites!" I too am anxiously awaiting your taste adventures as well.

Val thank you so much for your "essay" on "3 bites". I intend to begin practicing that after I am finished with this November Food Accountability Challenge. I totally agree with you that after the first piece of pizza or even 1/2 of the chocolate cupcake, you don't remember how something tastes. Question: What do you do if after 3 bites, everything still tastes absolutely wonderful and you want to keep eating? What do you do then? Have a second round of "3 Bites"? Seriously, because I have certain foods that the last bite tastes as delicious as the first.

Robin GJ on how you handled your social anxiety. Major Kudos and Credit all the way around!! I am so relieved that NutriSystem changed because if they hadn't I doubt they would be the major player that they are. So, what kind of desserts do they make that are "that good"? I remember WW individual cheesecakes being so good that I would eat them frozen.

Bill Yes, alas, it seems that with Southern hospitality comes food afterwards. We have a standing Living Rosary on Monday nights and I would join but, once again, there are coffee and desserts afterwards. OY! What's a person to do?? P.S. My husband said about the catered meal on Friday night that it was a good thing that I didn't go. He said there was nothing I would have wanted to eat and he agreed that he shouldn't have had some of the foods either (because of his high trigylcerides).

Lexxiss Right now I have a bakery cherry pie in my freezer. I bought it a while ago for the Thanksgiving when I "thought" we were going to have it here (now we are going to one of our favorite restaurants that day). Yes, now that the new cookbooks actually have the nutritional breakdowns listed after the recipe I realized (much to my chagrin) that the loaded calories come from frostings (pure fat and sugar!) and the pie crusts (since that is mostly fat). So, eating the filling isn't a half bad idea but as a person who just loves pies of all kinds,"it ain't the same, it just ain't".

11/5:

Calories: 2021
Carbs: 267
Fat: 62
Protein: 125
Fiber: 28
Sodium: 3606

I was way over for the purposes of my November Food Accountability Challenge. I was eating leftovers mostly so I would have room for new fresh groceries. When that happens, I have more of a tendency to eat what is needed to be eaten rather than what fits into nice little cubicles on my food log.

Pam

gardenerjoy
11-06-2011, 10:24 PM
My extra hour went to a photography class field trip. Spontaneous exercise was getting down on the ground and back up to get my photos. That was one of my original Advantages cards, so extra credit for that!

Planned exercise was dancing to my Hope and Determination play list. Today's inspiration comes from "Young at Heart." Frank Sinatra sang the most played version, but Jimmy Durante sings it with the wisdom of the elders:

If you're young at heart,
You can go to extremes
with impossible schemes.
You can laugh when your dreams
Fall apart at the seams.
And life becomes exciting with each passing day,
And love is either in your heart...or on its way.

Good night, Mrs. Calabash, wherever you are!

WI: +0.05kgs, Exercise: +45 265/1300 minutes for November, Food: 100%op, Read my Advantages and Responses: yes

BillBlueEyes
11-07-2011, 05:53 AM
Diet Coaches/Buddies - Weighed myself this morning, CREDIT moi. This important daily step had gone missing when the scale disappeared the second time. The scale is recovered, placed in its exact location in a discrete place outside our bedroom (where the floor is sorta level, but, in any case, repeatable) where I can weigh without waking anyone else.

I've gone days now without getting into the tree nuts, CREDIT moi - feels good. Perhaps because there's less tension around here on our project; a zillion things remain to be done but no pressure of contractors. Just finished the outside painting before the cold set in - Yay for not spending the winter with half of the front porch primed and half painted.


Joy (gardenerjoy) – Kudos for having developed the flexibility to get up and down for your photos - a lovely benefit of an improved body. You almost bring a tear to my eye remembering Jimmy Durante.

pamaga – Kudos for working out the strategy to eat up your leftovers so you'll have room to stock up on fresh stuff.

maryann - Yay for completing your last story. I do love my winter soup.

Tazzy - Yes, count me also as one who would be happy without Daylight Savings Time. Kudos for using your hour productively instead of passively.

Val (va1erie) – Yay for not spending the night at the Portland airport waiting for the rental car agency to open. Thanks for reminder, "that the first three bites of any dish are the ones that taste the best" - I'll try to keep this in mind. [Have a nice breakfast with Captain Daniel.]

Donamari (fyreflie24) – Kudos for "seize the moment and not let my weight get in the way" - getting past all the negative feelings about weight so that we can go forward seems like a major step.

Readers - chapter 4 Stage 1 The Success Skills Plan
Success Skill 6 Overcome Hunger, Cravings, and Emotional Eating
experiment 3 Prove to yourself that fullness kicks in.
what to do . . .
When you contact your Diet Buddy tonight, report on your Stage 1 Success Skills Sheet (pages 266-267) and the conclusions you have drawn from this experiment. Continue to set a timer after every meal until you firmly believe that fullness [I]always sets in. You may have to do this experiment 10 or 20 times or even more.

Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), pg 81.

va1erie
11-07-2011, 06:16 AM
report: didn't read my cards or weigh, ate pretty reasonably -- lobster roll for lunch, yay! I love lobster rolls and could almost eat nothing but when I'm in the NE. Dinner was at a fantastic little restaurant here in Brunswick called Henry & Marty -- definitely recommend! I had a vegan dish that sounded too good to pass up -- sauteed tempeh with caramelized leeks, toasted pumpkin seeds, tomato sauce, Himalayan Red rice, parsnips and beets. Delish, and probably a reasonable choice though not exactly -low- calorie. Probably moderate calorie. :) Got almost no exercise, contacted my diet buddies.

Tazzy -- Yay, you for using your extra hour of sleep to exercise! Jane's probably visited upwards of 25 colleges. She hasn't got any idea what she probably wants to do for a career, but we're cool with that. She's probably going to study English or psychology to start out with. OMG, yes, it's crazy how much everything costs. But with the cost of college itself, the expense of all the visits starts to sound like rounding error. :)

Donamari -- yay for being down 2 pounds while travelling! Good for you for seizing the moment and not letting weight get in the way!

maryann -- Yay, you for sitting down to eat! Yes, flew into Portland to visit Bowdoin College, just up the road in Brunswick. Jane stayed in the dorms last night.

Pam -- no on the second round of three bites, not unless you still have calories to spare for the meal! :) Robin would be better able to discuss this, but as best I understand it the research would suggest that you probably aren't continuing to eat because every bite tastes just as good as the first but because your brain is looking for that same first thrill you got from the first three bites and not getting it, and it just keeps telling you the next bite will probably give you that same thrill. But it can't -- your taste buds already GOT that thrill. They can't physically get it again. But your brain keeps telling you to try. It's kind of like when you walk into some place and smell an odor. At first that odor seems really strong, but pretty soon your olfactory nerves get fatigued and it doesn't smell as strong. It's not that the odor went away, but you won't really smell it that strong again unless you go back outside for a few hours and come back in. It's the same for eating. It's not that the brownie stops tasting good, but you can't get that same rush of pleasure you got from the first few bites. But your brain thinks if you just keep eating, maybe you'll get that same rush again. And you just physically =can't=.

Here's an interesting commercial application of the research: skinny pods (http://www.skinnypods.com/stick-to-any-diet.html). Not sure I can actually see myself using this. Not in public, at least. :)

gardenerjoy -- yay for getting up and down from the ground! Were you thinking about that advantage while you were getting up and down so much more easily than you could have before? One of my advantages cards is that I walk quickly and lightly. I do consciously think about that pretty often. It's so nice to feel light on my feet.

Back home tonight, yay! But then back out again Friday, this time in a different direction: St Louis.

Lexxiss
11-07-2011, 06:17 AM
Hi Coaches/Buddies/Friends!

I was without internet all day yesterday and into this morning. I've read posts but it's time to get ready for work. Yesterday was a mixed bag for me. My meals were OP and healthy and my snacking inbetween was "not so good". I just seemed to have that I don't care attitude. Fortunately, my indulgences are not so extreme as they used to be, and I do have a greater capacity to "stop" at some point. I credit practicing my Beck skills for that.

Have a great day everyone!

Tazzy
11-07-2011, 10:14 AM
Very quick check in this morning because I want to update my ticker to another new low weight. I guess from now on they will all be new. :carrot:

Have a great day everyone!

fyreflie24
11-07-2011, 07:40 PM
OK, I think I'm going to cry. So I'm holding at 200.2... and TOM. REALLY?! UGH... Ok, I know... it's no different than any other fraction of a pound but I'm just ready. I reached this point a year ago, never crossed the 200 line and gained it back... so it's important because I think it helps me believe I can do this.

Patience, grasshopper. If I feel this journey is trying to teach me anything, it's that.

Patience.

BillBlueEyes
11-08-2011, 05:35 AM
Diet Coaches/Buddies - Eating was good enough, CREDIT moi: No unplanned snacks, all sitting down, the usual. Weighed myself again, CREDIT moi - gotta get back in the habit of this since I entertained the Sabotaging Thought that I didn't have to do this anymore. Helpful Response: Nope, you need the daily reminder that your body matters.

Off to vote this morning. CREDIT moi for being a citizen. Looking forward to the end of the automated phone calls from the political candidates.


Debbie (Lexxiss) – Yay for "a greater capacity to 'stop' at some point" - you're ahead of Beck experiment in today's reading.

Tazzy - Congrats on that new low.

Val (va1erie) – Just drooling over your lobster roll and vegan dinner - Kudos for taking advantage of some of that which makes Maine great.

Donamari (fyreflie24) – Ouch, "grasshopper," for pausing at the cusp of onderland. Yep, you now have the skills to cross that line and to keep going.

Readers - chapter 4 Stage 1 The Success Skills Plan
Success Skill 6 Overcome Hunger, Cravings, and Emotional Eating
experiment 4 Prove to yourself that you can stop eating.
Now you know hunger is not an emergency and fullness does set in. What do you do when you still want more? Many dieters want to keep eating, even though they're not hungry. They enjoy the act of eating and want to prolong it. In this experiment, you'll practice not eating - even if tempting food is in front of you - to prove you can resist.

Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), pg 82.

Lexxiss
11-08-2011, 06:54 AM
Hi Coaches/Buddies/Friends!

Yesterday was a good Beck day. I still haven't taken one bite at work. Kudos for finding a satisfying drink there, too. I water down grapefruit juice for sipping-far better than coffee, iced tea or diet Pep. Now I'm back following my goal of no caffeine after my morning coffee. My co-workers have stopped offering me junk food, too, since I gently let them know I've lost alot of weight and it's important for me to resist any snacking at work. Credit for that. Exercise was running back and forth for 8 hours.

BillBlueEyes, gotta love finding that scale again! Kudos for days without getting into the tree nuts.

Tazzy, congrats on a new low!

Val(va1erie), yay for reasonable eating on the road! I've never had a lobster roll but the vegan dish did sound "too good to pass up". BTW-can't see myself using the skinny pod, either. Never heard of that one. Thx for kind words regarding my family. Unfortunately, it's a long term dysfunction. It doesn't get through and get laughed about. My poor sis, who is single, gets the worst of it. I've better been able to detach, probably because I have to work so hard not to emotionally eat some of those "emotions" actually get resolved in my life.

gardenerjoy, I never get tired of getting up off the floor! Kudos for your continued exercise with your Hope and Determination playlist.

Pam(atga), ok, so my spontaneous exercise was going to look at the gluten free pie crust….yep, just as bad as the others although it didn't taste as greasy.

MaryAnn, I hope your dinner out with your family was enjoyable. Sitting and eating more than you have been is a great credit!

Donamarie(fyreflie24), congrats on another 2 pounds down! You said, "I'm very focused on redefining my life and enjoying the people in it in non-food terms." Wow! That's just terrific! Yes, patience is certainly an important part of the process. I vividly remember anxiously awaiting the crossover, too.

Beverlyjoy
11-08-2011, 08:22 AM
Hi friends.. I am back from our trip to see our son's family and my grandson! We had such a good visit. My food choices were thoughtful... I am grateful for that.

I have my plan for today. My journal and response carsds are out and I am ready to get back to it. It's nice to be back in my food 'comfort zone".

I'll be back in a bit. I need to run my mom around... doctor, grocery, bank, etc.

Have a GREAT day.

onebyone
11-08-2011, 10:32 AM
Hi Coaches

I'm going through major changes and shifts here. My teeth seem to be modeling this back to me. On Oct 23 I contacted my old friend to say happy brithday and she told me she got dentures. She had poor soft teeth and knew it was coming, as I did, but it's still shocking and takes getting used to. My teeth/gums acted up right after the phonecall, of course, and off I went to the dentist for a long deferred checkup and cleaning. Yesterday I had my last apointment to come out of this process. The upshot? Well I've had boneloss, I have serious gum issues but it is reversible if I am vigilant in my dental hygiene... but I have this tooth. My upper right molar, the last one on that side. It was all achey and I thought Tooth or Gum? I've learned over the last 2 weeks that the gums mimic toothaches really well. So at my appointment yesterday I was telling the good Dr. that when I chew, it hurts, then when I floss/brush/rinse it pretty much goes away. And it's a dull ache. He checked it and it's loose. There is no infection, the tooth is still good, but the bone loss is the problem. So, he said, it can go either way. It could re-attach itself or it could let go and then I will be back in there and he will be extracting a perfectly good tooth. We gave it chance to "rest" by grinding down the surface where it meets the tooth below it so it isn't always being pushed around when chewing. Now why go into all this detail with you guys? Well, I'm going to give up chewing for a bit. Lots of soups and soft foods in my future. I'm going to give my tooth every advantage to heal itself. I'm also going to try the green smoothies finally. I told DH to get that Halloween candy away from me and now I feel like I have the seriousness of this tooth's situation to give me the extra resolve not to put sugar, which is so obviously hard on the teeth and gums, and just a bacteria factory waiting to get in and around the tooth, in my mouth. I am going to try to heighten my healing powers with some exercise as well since a healthier overall body which is functioning right supports my overal health including the teeth and gums.

Weird how this happened but I welcome it with open arms.

I made the decision not to do art and craft shows for the foreseeable future. I had a terrible emotional experience at this last one over the weekend. I am really setting myself up for misery by going to them. It's a no-win situation for me at that kind of venue right now. I am going to mvoe forward in my artwork and get focusing on some long term goals and projects and see where that goes. I am letting go of the past bigtime. I may even throw a bunch of stuff away *gasp*. It's time to just accept my own reality and *enjoy* the good stuff. There is plenty of it.

pamatga
11-08-2011, 02:10 PM
onebyone That was really a very thoughtful post you wrote there. It sounds like you are in a really reflective mood and about to both let go and move forward all at that the same time. I am so sorry to hear about your dental issues. Don't forget the Vitamin C, either in fruits, fruit juices or pill form (if you can chew that-most health food stores carry them). It is the one vitamin our bodies don't store and it is much needed to fight infections of all kinds.

Lexxiss Great Job with dealing so directly with your co-worker "food pushers". I worked at a place back in the early 2000s where we seemed to have pot lucks to "celebrate" just about anything and there was a candy dish on everyone's desk. It was such a breeding ground for bad food habits. I then worked at home for 5 years and I didn't have to deal with that. I could jump on my treadmill during my lunch break and I could eat what/when I wanted. I really hope I never have to go out and work with bad food situations ever again. You give me hope that you can "stare it down".

Bill It sounds like your project is nearing completion. Now, you need to have an open house to show off all of the new home improvements you have made.

Val Does this 3 bite practice also include your regular meal plans or just when you want to try something "off plan"? Yesterday, my husband, Paul, and I ate at our favorite restaurant for lunch. I had not eaten yet for the day and I was ravenous. I did manage to stay within my calories for the day but I ate one of each of my favorites. I thoroughly enjoyed the first, second, and so on bites right down to the 1/2 cup orange sherbet I had to finish my meal.

I was thinking about what you have said and I actually feel like I am enjoying the food and meals that I am eating more and more as I move through this whole process. I think the reason why I am is because I no longer feel guilty for enjoying the food I choose to eat. I used to be a closet eater. I would pick at my food when I was out in public because I felt guilty that I was even choosing to eat where other people could see me since I was obviously obese because I was bloated ---my face, my abdomen, everywhere. Then, I would take the leftovers home and just consume them like a mad woman.

Now, that I am eating more mindfully, I rarely take leftovers home (because I don't think they taste as good--have you noticed that?) and when I am eating out, I choose my favorites, then focus on enjoying them. Every bite is an absolute delight. I am pickier on what I do choose to eat. I won't bother eating food that I find so-so. For me, this is a significant change in my eating behavior and I believe it is in the right direction.

Bill I want to thank you for sharing with us quite a long time ago about how you handled the reduction part of your food plan. I think you said that you didn't have any desserts the entire time you were working on losing your extra weight. That is what I remember anyway. Your decision directly impacted a decision that I made last night.

In the past, going back as far as I can remember, I used to "allow" myself to go off my "diet" from Thanksgiving to New Year's Day. What that usually meant back then was I would shop during the holidays for summer sausage logs (they really did look like real logs--they were huge), different cheeses, different crackers, mixed nuts, rich desserts, etc. In other words, it was six weeks of an orgy of rich, high fat/high sugar foods. It is one of my most "anticipatory" thoughts about the holidays coming up. Seriously.

However, I have another thought that I am even more anticipatory about: I would like to be starting maintenance mid-November 2012. I gave all of this a lot of thought--actually debate---old Pam vs newly emerging Pam. I decided that instead what I would do is pick out specific days to allow myself to eat (within moderation) some of my favorites on that particular day. So far, I have 4 days out of 6 weeks. I am not going to buy the huge log of summer sausage, etc this year. I decided that IF I want to do that I will save that for Holidays 2012 when I am in maintenance (and maybe then I won't want to jeopardize my new maintenance to even attempt it so it might be pushed to Holiday 2013).

Once again, it is all comes back to our behavior and relationship with food. None of this really is gimmicky like I think a lot of people think it is. It isn't about whether we eat low carbs, go vegan, or eat only raw; although there is nothing inherently "wrong" with doing any of those. It is finding a sanity and balance with the food we do eat so we can find a weight our body is comfortable with and will remain there with a relative amount of ease.

For 11/7:

Calories: 1769
Carbs: 247
Fat:60
Protein: 73
Fiber: 17 (very low for me!)
Sodium: 4447 mg (I ate out!)

Last night I got in the mood to resume painting my second bedroom, which I want to be a designated fitness area. Floor mat for Pilates or yoga, a tough plastic bin to store all of my free weights, bands and steps and a workout bench as well. Now, when I get some money I would like to get one of those flat screen tvs so I could exercise to my dvds. First things first. I have to finish painting the walls and then bringing all of that furniture back in here.

Read my response cards, mused on some of the meaning and thought more about how I would draw a line with the upcoming holidays, made a decision I felt comfortable with and now have a plan to put into action. Got busy 'enriching my life" by rearranging heavy furniture with Paul's help, set up my painting supplies, got some good music ready to listen to in the background and plan on working on this today after posting here. Paul won't be home until 10:30 pm (monthly meeting) so I might make my homemade whole wheat pizza (vegetables only!) for dinner. Tonight's BL on t .v. Sounds like a satisfying evening planned.

I am happy as a clam in a clam shell.:D

Pam

gardenerjoy
11-08-2011, 10:42 PM
For the first time all month, I'm about 1000 words ahead of pace for NaNoWriMo. My list today (which includes my food plan) has every single thing crossed off!

WI: -1.2kgs, Exercise: +40 350/1300 minutes for November, Food: 100%op, Read my Advantages and Responses: yes

4EverLearning
11-09-2011, 12:14 AM
Being out of the house for 12-14 hours every weekday is wearing me out. I have an early class in the morning so don't have time for personals (will get to them as soon as I have time), but thought I'd better at least check in to say that I am alive and well! I have had a good couple of days, staying completely OP, getting at least a little planned exercise every day (including two extra trips to the gym), and eating slowly and mindfully. My weight was down .4 on Monday, unchanged yesterday, and down 1 today.

I hope to catch up on the posts tomorrow night, although I have choir practice and won't get home until around 9PM, which means a 14-hour day. sigh.....

Hope everyone is doing well!

BillBlueEyes
11-09-2011, 05:42 AM
Diet Coaches/Buddies - On plan eating, weighed myself, avoided extra snacks, CREDIT moi. Did a bunch of work on a workbench outside in the near 60 degree F weather. The warmth felt like a gift since I always assume after the first cold day that it won't be warm again til Spring.

Watched a Red Tailed Hawk eat a squirrel in the Elm tree next door - a rare sight for my back yard. What a magnificent creature.


onebyone – Ouch that the local art and craft shows aren't working for you, with Kudos for recognizing that a different path is called for. Thanks for the reminder, "*enjoy* the good stuff. There is plenty of it."

Joy (gardenerjoy) – Good grief, finishing a to-do list - then what happens?

Debbie (Lexxiss) – Congrats to your co-workers for backing off and not offering junk food - it's reported around 3FC that many office situations NEVER back off. Continued Kudos for not snacking at your restaurant.

Beverlyjoy – Yep, it's easier in "my food 'comfort zone.'"

pamaga – Kudos for planning - for your holiday 'treats' and for your exercise room. Makes good sense that an attractive room will make it more attractive to get there often.

Robin (4EverLearning) - Those are long days one after the other - hope you get a relief at some point. Kudos for those extra gym.

Readers - chapter 4 Stage 1 The Success Skills Plan
Success Skill 6 Overcome Hunger, Cravings, and Emotional Eating
experiment 4 Prove to yourself that you can stop eating.
what to do . . .
To do the experiment, you will need a Response Card to help you counter the sabotaging thought, I want to keep eating. Make a card that says:Even though I feel like eating more, it's worth it
to me to stop now. I really want all the advantages
in my Advantages Deck to come true. Besides,
the desire will go away once I get involved in some-
thing else.
Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), pg 82.

va1erie
11-09-2011, 09:08 AM
report: didn't read my cards and forgot to weigh this morning, arg! I went in to weigh and forgot, stepped into the shower and ended up dressed before I remembered I hadn't weighed. Oh, well. Skipped my class this morning in the wake of yet another major meltdown with my daughter late last night. :(

Donamari -- so sorry you're holding at just over 200! That's frustrating. :( I bet it'll happen next week for you!

BBE -- Yay, you for reminding yourself that weighing daily (or at least regularly) provides an essential tool, and that thinking you don't need to do that is a sabotaging thought! If you ever get to Brunswick, you have to get a lobster roll at Libby's Market. Stuffed full, very lightly dressed, reasonable price.

Debbie -- hugs on the long term dysfunction. :( That makes it hard when you know it's not going to simply become one of the funny stories you tell later.

Beverlyjoy -- yay for being back in your food comfort zone! :) I understand that!

onebyone -- here's hoping your liquid diet helps both your tooth and your weightloss efforts! And yay you for adding exercise in -- you might be amazed at how much this helps not only your weightloss but your mental outlook! I'm sorry you had a terrible emotional experience last weekend at a show -- do you want to discuss that more?

Pam -- I use the three bites information daily, but I don't hold myself to three bites of everything I eat by any means! I just keep in mind that for high-calorie dishes, that fourth bite can't possibly give me the same thrill as the first so I remind myself not to let my brain fool me into thinking I can still get it. I'm pretty good about not eating, say, the rice or potatoes that come with a dish, but I'll often have one bite. If that bite is simply fantastic, I may have a couple more, but then I remind myself that the marginal value from any additional bites is minimal. One of my favorite dishes is a Tofu Green Curry at a local Thai place. It's heavily sauced and comes poured over a big serving of rice. The rice is very, very good with the sauce from the curry poured on it, so while I mostly only eat the tofu and veggies and leave the rice, I sometimes will eat one bite of the sauce-soaked rice. Yes, the last scraping of rice would still taste good. But only the first few bites give me enough pleasure to be worth the additional calories. But I eat the full portion of the foods that are on plan, as long as I'm still hungry. Knowing this about my brain -- that the fourth bite of a dish can't =possibly= give me as much pleasure as the first, even though that fourth bite contains JUST as many calories -- lets me stop eating without regret or feeling deprived. It lets me remind myself that while a single chocolate chip cookie might be worth the 100 calories it costs me, the second one isn't.

gardenerjoy -- yay for being ahead of pace, and for having a list with everything crossed off! Love that feeling!

Robin -- I'm so sorry your schedule is wearing you down, but yay you for not letting that cause stress eating! And yay for getting in your exercise even when you're so crazy busy.

maryann
11-09-2011, 12:31 PM
Good Morning,

Last Day to get in my MFA for the semester and to get grades in. Food was better the last two days. Weight back to two pounds from ticker. Told myself "no Choice" with grains or sweets which seemed to do the trick.Hopefully I will get back to exercise when I head up to Tahoe this weekend. Right now, I just have to keep my nose to the grind stone.

pamatga
11-09-2011, 02:26 PM
Good Day everyone!!

I just said a little prayer to God after reading about some of your very hectic work filled lives. I am so chilling with my present way of living that I don't want it to change. I wonder what God thinks? If it weren't for the residual guilt of not contributing some cash to our coffers, I could stay "dropped out of the rat race" permanently. The more I hear about work woes from you, some of my working friends, the more I remember some of my past woes that often lead me to eating over those situations; the less I want to return to that vicious cycle. There has got to be a better way!

Maryann and Robin My heart is with you! :hug:

Val TY for explaining further your "3 Bites" methodology. I have C/Ped all of it so I can use it as reference much later.

Since I discovered that I was pre-diabetic back in February 2010, I had to step up the way I approached certain food groups and my overall food plan. I took a 4 week seminar this past March on "Managing Diabetes". What was sad (I thought) was that my diabetes was at a stage where most people simply ignore it (like my sister who was also told the same thing by her dr.) and I was the most enthusiastic of the entire group gathered there. There were many people who had been diabetic 25+ years and they were grumbling about how hard it was. I thought, no way, just tell me what to do and I will do my best to do it!

Well, as you can see, I chose not to "ignore it". The fact that being even "pre-diabetic" (which means that my fasting blood glucose numbers were not in the normal range but not enough to be in the full blown diabetic range) was already causing me vision problems was enough incentive for me to get proactive---NOW--!

Although this nutritionist, who has a family history of diabetes including her own mother, firmly asserted that managing diabetes is simply about eating a healthy and balanced food plan, it was still something that I needed to know what the boundaries were of what constituted "healthy and balanced". I would say that my food plan is evolving as I discern which foods will stay and which simply will not work.

Back in the early spring I went no sugar for about 6 weeks. I bought lots of diabetic dessert products; cookies and brownies, for example. However, I realized that if I am going to log 100 calories for whatever I eat I still want it to taste good without it sending my blood glucose into orbit. Point to remember: just because something is sugar free doesn't mean it is calorie free because it is NOT. I don't like most diabetic food products (that are labeled as such) because they use sugar alcohols which give me GI distress (understatement) even when used carefully.

I have tried a lot of foods marketed for weight lose over the past several years and, unfortunately, it has really been a process of try and then eliminate as to what stays in my present food plan. At this point, I am getting tired of foods that don't live up to their "hype". However, I will keep tweaking my food plan until it is a place where I am both taking into consideration my specific health issues and my taste preferences. Right now, I choose to eat low fat/low or minimal sugar, minimally processed, whole foods and organic whenever possible. It has to taste good enough where I would want to either make it again or buy it again. Which comes to a decision I made in the past 48 hours.

I have made a huge decision for myself regarding the upcoming holidays. In the past (including last year) I used to take time off from my diet to eat whatever I liked including foods from the past that I don't eat anymore. In fact, I actually looked forward to that time when I could "relax" and "let it all hang out". At the time it didn't seem "unreasonable". Now, it just sounds plain foolish if not stupid!

Actually, this November Challenge got me thinking about how I would approach this coming Holiday Season with all of its food "land mines".

I have decided that I am going to allow myself 4 days that I will not log or report my food during this time and that will be Thanksgiving, our church's Christmas party, Christmas Day and either New Year's Eve or New Year's Day (since we change which day we usually eat out or I make a big meal). That is 4 days rather than 6 weeks of eating what I love to eat. For me, that is a HUGE change (for the better) and I believe that it will have me starting the New Year remorse-free.

I felt so good about my decision to hand out raisins for Halloween and not having to walk past leftover candy before, during and after, that I want to do this all the way through the rest of this year. In fact, I also think that I am going to post my food accountability every day except those days mentioned above just to keep me focused. I am so glad that I decided to do this food accountability challenge on another group. It was exactly what I needed and when I needed it!! None of this only showing up when I have had a good day. The commitment of posting whatever the day was (good bad or so-so) is such a powerful tool in reminding myself to be totally honest with myself and then with others. It is Step 5 put into practice on a daily basis. Whomever said (it might have been Val) that restriction is liberation hit the nail on the head!

I do feel that making maintenance in mid-November 2012 is more important to me than 6 weeks of eating summer sausage, cheese on crackers, rich desserts, gravy, unlimited side dishes, etc. You get the picture.

As the old t.v advertisement stated, "Nothing tastes as good as thin feels."

Speaking of the 12 Steps, which is as near and dear to me as my Catholic faith, I did a Step 10 last night. I had a GF I was friends with from 2000-2007. I met her at work and we were close although we were polar opposites. I hate to admit that I was not at my best many times and I am sure I tried her patience when that was the case. Well, we had a blow up back in June 2007 and I blocked her e-mailing me. I hate to say that is not how I would handle that today. I would attempt reconciliation first. Last night, I decided to e-mail her and offer my apology for my part in how our friendship ended. I told her that it was not the way I would have liked it to have ended. It was simple, direct and not necessarily an offer to resume the friendship since I am not sure how we would bridge some of our differences. I felt good, if not tingly, afterwards. I shared it with my Paul and he just looked at me with a "blank stare". This was a huge thing for me. Oh well.

Just cleaning up my side of the street.

Food Accountability: for 11/8
Calories: 1951
Carbs: 264
Fat:56
Protein: 99
Fib: 31
Sodium: 3395

Water: 64 oz
Exercise: no---going through a rough spell with RA

Since it was colder yesterday I did a lot of baking. I baked mini chocolate chip muffins, pumpkin pecan spice muffins and, for the first time, lentil soup with ham. The lentil soup was so good I had a full cup so my sodium went over 3000 mark. Soup was super easy to make. It was heavenly and it just smelled wonderful in here.

Side Note: These muffins are low fat/low sugar (unsweetened applesauce instead of oil and 3 TB sugar rather than 1 cup)and are a true one serving size. Not quite mini muffins but certainly "downsized". Calories are 1/4 of a bakery muffin. Yea!

Have a great day, all!

Pam

P.S. I have heard several of you talk about NaNoWriMo and I am curious to know what it is exactly. However, I am also afraid it is something that I might like and I might end up tying up more time at this computer besides. What is it anyway?

Lexxiss
11-09-2011, 06:59 PM
Hi Coaches/Buddies/Friends!

I finished my personals first, now it's time to breathe and inventory how I'm doing. I'm sticking to my guns with my Beck skills lately. Now I did have a green salad w/T dressing yesterday at work but today I again enjoyed not snacking. I've been weighing every day and am focused on adding a few of my healthy choices back in now that I'm getting more comfortable at work. Tomorrow is a travel day for us as I have two days to enjoy my outdoor pool directly West.

BillBlueEyes, yay for falling right back into your good choices now that the project is winding down. Beautiful hawk poor squirrel.

Beverlyjoy, yay for thoughtful choices on your trip and for hopping right back to your plan upon returning. I, too, enjoy being in my food comfort zone.

onebyone, kudos again for taking the brave step of dealing with your dental issues! It's such a big step. Kudos, too, for making the decision to focus on your health rather than your art and craft shows right now. Best wishes as you step into a new phase of your life.

gardenerjoy, yay for every item crossed off your list yesterday AND for being ahead of pace with NaNoWriMo.

Robin(4EverLearning), credit for checking in when your schedule continues to be so rigorous!

Val(va1erie), credit for persistence with your own goals despite DD's having another hard night. I occasionally forget to weigh as I go through my morning list. You know it wasn't intentional.

MaryAnn, great that you gave the grains and sweets a serious No Choice and that it worked.

Pam(atga), I love the thought of starting the New Year "remorse free". I have had several now, and it does feel great! My WL is slow but I love weighing less at the start of each new year. *credit* for thinking it through and planning ahead. Re:work/vs where you are at now. I say prayers of thanks that I was "able" to recognize and take advantage of having some time in my life to focus on me. It makes it so much easier to go back to work 80+ pounds lighter. I'd suggest counting your blessing for everyday you can devote to you and make a card for letting go of the residual guilt.

*credit* to all for persistence!

Beverlyjoy
11-09-2011, 08:08 PM
Hi beckies/coaches/friends.... things are going well today. Yesterday - I ate a little extra in the evening. I think it was a 'let down' from facing all that food over the weekend. I did, however - plan/measure/log food, shop for healthy foods to have in the house, did my stretches & strengthening, drank lots of water, did some deep breathing, and more.

Today I made some veggie soup, Mexican style. I can eat it plain, with beans, cheese, beans&cheese. It's tasty. Good to start a meal off with a lite soup. (Dr. Oz said that yesterday...LOL)

I've been reading. As always... you folks inspire me.

I am hoping tomorrw to have time for some personals.

Thanks...B

gardenerjoy
11-09-2011, 11:08 PM
Last Wednesday, I had an ill-timed, unplanned, badly-chosen snack. Before Beck, I would have catastrophized that event, convinced that I was completely incapable of sticking to a food plan. Post Beck, I said "well, that didn't work -- I'll try to do better next week." So, it's Wednesday, and I did better! The snack was planned and a reasonable choice. It's still ill-timed (much later in the evening than I prefer to eat anything) but that's my Wednesday schedule for this November. Fortunately, things don't have to be perfect to work.

WI: +0.65kgs, Exercise: +45 395/1300 minutes for November, Food: 100%op, Read my Advantages and Responses: yes

Bill(BillBlueEyes): asked "Good grief, finishing a to-do list - then what happens?" Writing! That's when I got the extra 1000 words on my NaNoWriMo project written.

Pam(pamatga): NaNoWriMo stands for National Novel Writing Month. The challenge is to write a 50,000 word novel in the 30 days of November. No one expects it to be good, of course, but it is a great way to get the inner editor out of the way for a month and just write. There's a website with forums. Many places have meetings in person called write-ins. And there are other ways to socialize including Twitter and the support thread that I put on 3FC under General Chatter. It's a bit late to start for this year, although I have known people who started this late and still finished!

BillBlueEyes
11-10-2011, 05:53 AM
Diet Coaches/Buddies - Eating on plan, CREDIT moi, included DW's 13 bean soup for dinner (using the recipe on the package and a ham bone from the freezer). I love that stuff. Makes winter evenings special. I love the smell of bean soup cooking on the stove.

And I finished my to-do list, inspired by Joy (gardenerjoy), which was a single onerous task composed of seven large chunks. CREDIT moi for tackling something hanging around my neck that's been blocking other work from going forward. Weighed myself, CREDIT moi, which I'll list for a short spell here to make sure I get it back into my morning routine.


Joy (gardenerjoy) – Kudos for not catastrophizing that which is "ill-timed, unplanned, badly-chosen." Seems like a healthy perspective.

Debbie (Lexxiss) – Yay for using the outdoor pool. Doesn't it ever get cold in Colorado?

Beverlyjoy – Sounds like a good day. Do you find that you tend to eat less if you start with soup?

pamaga – Kudos for continuing to tweak your food plan with awareness. Doesn't sound like you're willing to fall into a rut.

maryann - Yay for "no Choice."

Val (va1erie) – Sending hugs and support as you play the role of mom. [Writing down, Libby's Market, Brunswick, ME.]

Readers - chapter 4 Stage 1 The Success Skills Plan
Success Skill 6 Overcome Hunger, Cravings, and Emotional Eating
experiment 4 Prove to yourself that you can stop eating.
what to do . . .
Then do the following:
1. Plan a distracting activity for after your meal.
2. At mealtime, serve yourself a large portion of your favorite food.
3. As soon as you sit down, portion off the extra amount.
4. Eat the rest.
5. Get up and throw away the extra food.
6. Note the time and get involved in the activity you planned. See how long the desire to keep eating lasts.
7. Give yourself lost of credit for not eating the extra food.
8. If this was a meaningful experience, make a card for your Memory Box.
Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), pg 82.

fyreflie24
11-10-2011, 07:38 AM
Hey folks! I have a meeting this morning so I'll check back in but I just wanted to say...

check out the ticker :encore:

Beverlyjoy
11-10-2011, 09:40 AM
Hi friends... seems comfortable to be back home. Yesterday was a healthy day. I am grateful for that! I stayed with my plan, logged & measure, had lots of water, stretches, went to grocery to get more healthy foods.

I’ve been wearing my newest foot/ankle brace. It is going pretty well with the foot/ankle - but, causing lower back pain. I will perservere.

I enjoyed my soup yesterday. I will probably end up freezing it in one cup batches.

Today these are my goals:
plan, log, measure food
journal
meditation
lots of water
go 'heavier' on protein and lighter on carbs (probably five exchanges)
read book, etc
eat seated only
no seconds.
Stretches, etc.

Billbe - as for the soup…it actually did help to want to eat less. However, it was just two meals - time will tell. I don’t think I will eat soup before every meal. Isn’t it wonderful that something as healthy as bean soup is healthy too.

Gardener/joy - it’s so nice when some of the Beck principals encourage and help us to hop back on our plans and go forward.

Lexxiss - Debbie - I love reading how you are ‘sticking to your guns’ - it seams to me that you have really incorporated quite a lot of the principals. Big kudo’s. Save travel home… good you are thinking ahead.

Pam - it is a major pat on the back to you for taking your pre-diabetes as seriously as you are. I find it interesting that health folks often tell us that eating heathfully is what can cure/mend/improve many illnesses or challenges. It’s what we all need to do - for us - not always so easy. But we keep moving forward the best we can. Carry on..

Maryann - glad to hear your food is improving. Safe travel to you and enjoy your trip and the wonderful exercise it provides.

Valerie - I hope you had no meltdowns. At least if you know it might be coming you can prepare mentally.

Have a wonderful day, folks

fyreflie24
11-10-2011, 10:13 AM
Maryann: Yay for finishing up the semester!

Pam: Leftover are rough! I cook differently for the boys because they’re both skinny dudes who need more calories but I don’t cook left overs for them. I try to keep easy, healthy food easily accessible for me though. Good luck! I think you have a great attitude about the holidays! You great approach and a great attitude! I’m inspired by you. thank you.

Joy: What kind of photography do you enjoy? my site is www.capturefotography.com

Bill: great credits, kudos. I’m horrible about credits... thank you for being such a great role model :)

Va1erie: OH I LOVE lobster roles!

Robin: I just saw something interesting on biggest loser. Using brain scans, they measured pleasure responses. The obese person had higher pleasure stimulation from seeing the food but it was significantly decreased when they tasted the food. The slim person showed less pleasure stimulation from seeing the food, but then it went up when they tasted the food. The overweight person then ate 3x or so more to get the same pleasure reading at the slim person got from the smaller portion. I hope I’m explaining that correctly, you can see it on the most recent episode.

Debbie: What a huge thing to be more moderate, even when you feel like you’re ‘letting go’ a bit. Girl, you got 8 more lbs! That’s awesome! Kudos for resisting the work temptations. I’m glad your coworks are supportive, that makes such a difference!

Tazzy: congrats on the low!!! fabulous!

Beverlyjoy: glad you had a great trip!

Onebyone: Wow, you have a lot going on, but what a great attitude! I can totally understand about emotional angst with creativity; I live it all the time with my own work. I’m interested to see your journey as well as you move forward. I need to do the same. You have a great attitude! Good for you!

Robin: Keep up the great work! Awesome with the crazy schedule especially.


So I got up this morning to weigh in and put the new, beautiful Pandora bead my husband bought me for my bracelet. It's an over the top one, really, called 'entwined', symbolizing our marriage, our commitment. We've gone through a lot and I haven't talked much about, but we're really coming out on the other side. It's been a really emotional day, surprisingly so. I'm anxious about making my time limit; it's doable but tight. I got to this point about a year ago, and my youngest was having some issues and I got freaked and stressed and gained it all back. Now I'm moving forward but I think there's that shred of doubt. And I'm the QUEEN of self sabotage.

My work for today is to convince myself that I'm out of the 200s, forever.

Tazzy
11-10-2011, 08:53 PM
Hello Everyone,

Another busy week come and gone. Ate OP for most of the time, mindfully, slowly, trying to remember to leave bites. Got my planned exercise with Zumba on Tuesday and the first class of boot camp last night. Boot camp was 45 minutes targeted at abs, an area I have never liked working on. But when there are 17 other students and the instructor watching everyone you just keep on going even when you wonder if you can. I kept repeating my mini goal mantra of 169, 169, 169. Seems to be working, the scale was down again today but I don't want to change my ticker until at least tomorrow. I'm excited to be close to losing 25 pounds but much more excited about getting into the 160's. :carrot:

DH is doing very well on his journey and surprising me with his choices on how to spend his calories. He's much more aware of what he's eating and to me that's very important. The kids have not commented on the lack of ice cream that was always in the freezer, maybe with the onset of winter they think it's too cold. It's a real trigger food for DH so best to keep it out of the house for now. We have a Sunday brunch to go to this weekend and he's worried about how to handle it. We will make sure to see everything before starting to fill our plates and I already told him about the 3 bite theory.

I'm going to try and get back for personals over the weekend. Hope everyone is doing well. Your posts sound like some big credits are due.

Welcome fyreflie24 to onederland!!!!! :cp:

pamatga
11-10-2011, 11:06 PM
I'm late but I wanted to keep my food accountability current so I am going to post that and not much else, although I did read all of your recent posts.

For 11/9:

Calories: 1828
Carbs: 248
Fat: 52
Protein: 82
Fiber: 26
Sodium: 2489 (yea!)

I have being feeling kind of blue the past 24 hours. It will pass but for the time being, it sucks. My old friend did reply back. She accepted my apology and offered one for her part in our "split". She shared with me what had been happening in her life since 2007 and I did the same. Hers has been a lot better than mine and although I am happy for her because she worked hard for everything she has achieved, I felt sad that all of my "excesses" I have paid a price for. I have forgiven myself but I live with the aftermath of my addictions and some of them it will take years for me to "recover" from. I felt really blue afterwards.

Credit I did not eat over my feelings. I never thought about it.

Thanks for telling me what NaNoWriMo is. Well, 50,000 words would be a piece of cake for me and if I pushed myself I probably could make the November deadline but right now I am trying to get my diet blog here on 3FC updated. I have been keeping a journal since the beginning of this year and then my site was one of those that got a "bug" but the 3FC administrators got that straightened out so now it is up to me to transfer all of my stuff over to it. THAT is one of "projects" on my "to do" list. I hope to finish that by the end of this year.

Hope everyone else is doing well. I'll comment on personals tomorrow or Saturday.

Pam

gardenerjoy
11-10-2011, 11:35 PM
Spontaneous exercise was vacuuming and hauling, small progress in the effort to get the cabin cleaned up to sell in the spring. A project I find depressing and frustrating. But progress is better than no progress, and gets us closer to done which will be a wonderful feeling.

I broke my streak of daily exercise and writing in November, doing neither today with the cabin project. My first thought was to get all flustered and worried. And my next, was more of a Beck thought. I can easily catch up on both by the end of Tuesday, the 15th, conveniently half-way through the month. So my goal is to reach 25,000 words and 650 minutes of exercise by the end of Tuesday and I have a plan to do exactly that.

WI: -0.2kgs, Exercise: +0 395/1300 minutes for November, Food:90%op, Read my Advantages and Responses: yes

Donamari(fyreflie24): yay for onederland! Wow! I love your photos--all those precious faces made me smile. I take mostly flower pictures.
I also got down to 200 before I started on 3FC and with Beck, then gained all 40 pounds in a year back to my starting weight. Now I think of it as a blessing in disguise because it's what convinced me that I had to make real permanent change if I wanted real permanent weight loss.

4EverLearning
11-10-2011, 11:36 PM
Here I am, finally home after my fourth 14-hour day in a row. Would somebody please stop the world for awhile so I can get off? I'd really appreciate it!

My weight was down .4 on Tuesday, unchanged yesterday, and down .6 today--back to 128. YAY!! I went to the gym for an hour on Tuesday for cardio on my own, then had a personal training session yesterday and another one today. I felt really strong in both sessions--what a wonderful feeling. Today the trainer measured my body fat percentage--just under 27%. That doesn't seem that great to me, and I know some people have a much lower %, but the trainer showed me a chart that calls 27% body fat "ideal" for a woman over age 55, and anything lower as "risky". The cynic in me wants to know if it is really unhealthier for an older woman than it would be for a younger woman to have a body fat % lower than 27, or whether they're just cutting older women some slack. The same chart also called my weight of 128 "ideal" for a 5'7" woman with a small frame, so that part was nice! I had to eat one meal in the car today (there was truly no way around it), but ate everything else slowly and mindfully. Stayed OP and under 1400 calories each day. Have not read my cards for awhile, missed contacting my diet buddies for two days in a row. All in all, I'm doing really well, though, and feeling confident and strong, both physically and emotionally.

I'm going out of town for the weekend, leaving tomorrow morning and returning Saturday evening. I'm meeting four friends (all of whom live in upstate NY) at a huge outlet mall in Grove City, PA, for a girls' weekend of shopping. I can't wait! I desperately need a break.

Val, no, I haven't measured in quite some time, but I know that my clothes still fit the same. As for my decision to forgo NS desserts for the time being--you are right that that decision would probably make a dessert binge even more likely, IF I was telling myself that I will "never eat one again." But I'm not thinking that; I'm just taking a little hiatus. I've done that before when I had overeaten them, and it seems to help. I was intrigued that you walked on by your exercise class because you were afraid you would cry there. Why did you think that the exercise class in particular would be the trigger that would disinhibit your crying? Was it because there are a couple of women there who might ask you how you are doing? I know that, when I am feeling particularly vulnerable, all it takes is for one person to ask me how am I doing in a kind and gentle voice, and I'm sobbing. A little kindness just undoes me sometimes. Is that what you were feeling?

Tazzy, I am so impressed that you used that extra hour from daylight savings ending on EXERCISE! Thanks for the clarification on your job--it sounds a lot less threatening, and a lot more fun, now that I understand better exactly what it is you do! And I do agree that it would probably be a good idea for me to keep fewer NS desserts on hand. At the moment, I have none! I am going to place another order, though, since I feel back in control again.

fyreflie24, GOOD FOR YOU for seizing the day and not letting your weight get in the way! That is SO hard to do, so give yourself lots of credit. Eating well is its own reward when we get our heads in the right place. And how wonderful that your weight is dropping quickly, too--WELCOME TO ONEDERLAND!!! It's a pretty wonderful place to live!!

pamatga, NS has lots of wonderful desserts, especially candy. My favorites are peppermint patties, chocolate "kisses", and chocolate crunch bars. They are truly delicious. I've had WW cheesecake, so I know what you mean about that--I'd eat it frozen, too! I'll be interested to hear how your decision to take four days to "eat what you love" during the holiday season works out. Are you planning to eat whatever you want in whatever amounts you want? Or do you plan to set some boundaries on what you eat on those days? Val did a great job of explaining to you why the first few bites of something taste better than later bites. The phenomenon is called sensory-specific satiety and is an example of sensory adaptation. All of our senses adapt to prolonged or repeated stimulation when the repeated stimuli occur within a short time frame; this protects us from paying undue attention to meaningless stimuli and conserves our attentional resources for stimuli that are new and different and therefore more likely to be important. With regard to eating, the result is that each bite you take of a particular food will produce diminishing returns in terms of the pleasure you derive from the taste. The only way to re-experience the intense pleasure of that first delicious bite is to not eat that food for awhile to give your taste buds a chance to recover so that the taste is experienced as new and different once again. And don't feel guilty for having "dropped out of the rat race." I often feel like the rats are winning!

gardenerjoy, isn't it amazing how the little things, like being able to get and down easily in order to take photos, can really illuminate for us just how much our lives are changed by weight loss? I have found that all the little ways in which my life has improved--like the fact that I can now cut my own toe nails!!--motivate me just as much as the big things, like my diabetes going into remission. And YAY YOU for not catastrophizing, and for recovering so quickly, after eating an unplanned snack!

BillBlueEyes, YIPPEE on finding that rogue scale of yours! And YAY YOU for talking back to that sabotaging thought that you don't really need to weigh daily. It's really easy to get out of the habit of daily weighing, but I continue to believe that the daily weigh-in is one of the most important weapons in my weight-maintenance arsenal.

Blech, the weather report is saying that there could be up to 4 inches of slushy snow in the area I will be driving through tomorrow on my way to PA. Not what I wanted to hear! :(

Lexxiss, I LOVE grapefruit juice, so I am going to try your idea of watered-down grapefruit juice as a way of cutting back on caffeine and, for me, artificial sweeteners (from diet soda). And good for you for getting your co-workers to stop offering you food!

onebyone, it sounds you are really undergoing some profound changes and using them to your benefit. Good for you for using your dental issues as a spur to new and healthier habits. (My teeth are lousy and have paid a huge price for my years of bad eating, so I know exactly where you are coming from.) It sounds like the decision to let go of the arts and crafts shows for the time being is a healthy one for you, although I can imagine that that must have been a wrenching decision for you.

fyreflie24, I never miss the Biggest Loser if I can help it, so I saw it this week when they were talking about that research you mentioned. I was fascinated by it and want to get my hands on the original journal article so that I can see exactly how it was done and what conclusions can be drawn. I'm sure most viewers concluded from the way it was presented on the show that obese people are doomed by their brain chemistry. But my guess is that the research is merely correlational and therefore no cause-and-effect conclusion can be drawn from it. In other words, it is just as likely that the brain differences that were noted are actually the EFFECT of obesity rather than a cause of it. That would actually mesh very nicely with the research on sensory-specific satiety. It may be the case that obese people's brains light up when looking at an enticing food because they are so strongly Pavlovian conditioned to associate the sight of the food with the actual taste of the food (obese people obviously eat more, so that means they have a greater number of opportunities to learn the connection between the appearance of a food and its taste). But, because of sensory-specific satiety, obese people's tendency to eat more would render them less able to derive true pleasure from the food they eat. And if they then eat even MORE in an attempt to find the pleasure they are looking for, even more sensory-specific satiety would set in, creating a cyclical effect that would be a difficult pattern to break. But I'm just speculating here. Like I said, I want to read the actual studies they were talking about on the show to see what is really going on there. As far as I can remember, that was the first time they have ever interviewed a scientist on the show. I hope they will do more of that!

OK, I haven't even packed yet, and I have to get up early and get on the road, so I need to close. Hopefully I will be back on here Sat. night.

BillBlueEyes
11-11-2011, 05:42 AM
Diet Coaches/Buddies - A routine day - with rain. Eating was on plan, CREDIT moi, with an urge for MORE after I had some fresh pineapple for evening snack. I have, on occasion, given in and had more fruit under the rationalization that fruit is good for me. Last night I didn't; just said NO. CREDIT moi.

Joy (gardenerjoy) – Congrats for "vacuuming and hauling" when that's what has to be done next. I presume that hauling includes discarding, the part I find most difficult.

Beverlyjoy – Yay for the new brace working for your foot/ankle - Ouch for the lower back pain. Yep, "persevere" is your middle name.

pamaga – Congrats on the resolution with your old friend. I admire your statement, "I have forgiven myself."

Tazzy - Kudos that you keep "repeating my mini goal mantra of 169, 169, 169." Your Zumba comment reminds me of a recent cartoon of a bunch of folks in he_ll with one saying, "I knew it'd be bad, but I'd have never expected 24/7 Zumba."

Robin (4EverLearning) - Too bad that Child Labor Laws don't cover adults, LOL. I hope you find the answer to the question about the charts cutting slack for older folks; I, too, feel that it's sometimes just patronizing.

Donamari (fyreflie24) – Congrats on Onderland!!! With Kudos for believing that you could do it by using your new Beck strategies. Relish your Pandora bead. Perhaps it's time to recognize yourself as "the EX-QUEEN of self sabotage."

Readers - chapter 4 Stage 1 The Success Skills Plan
Success Skill 6 Overcome Hunger, Cravings, and Emotional Eating
experiment 4 Prove to yourself that you can stop eating.
what to do . . .
Jason thought he should finish everything on his plate. He was uneasy about eating only some of it. The first time he did this experiment, he wrote this card:____________Memory Card
I gave myself a double portion of meatloaf and mashed
potatoes for dinner tonight. When I finished half of it,
of course I wanted to keep eating. But I threw away
the extra and got busy doing e-mails. I was really sur-
prised. Within a few minutes, I wasn't even thinking of
the extra food because I was so involved with what I
was doing. I've always been a member of the Clean Plate
Club - not anymore!
Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), pg 83.

fyreflie24
11-11-2011, 08:46 AM
Joy: thank you! Omg, my story EXACTLY! I’ve thought the same thing... but at my age and point in my life, this really does have to be my last time doing this (I’ve yoyoed for the last 25 years at least). Thank you for looking at my site ;) I shoot flowers too actually, but haven’t done much of it recently as the kiddies keep me busy!

Robin: Yay for downward movement on that scale!! 128... wow... that’s just inspiring! I’m curious, is 1400 cals your maintenance eating? I’ve got my eye already set on that process since that’s really where I’ve failed in the past. :) OH I totally agree about the cause and effect piece and how lucky we are to have you looking at that stuff! My take away, if I wasn’t clear, was that I could derive more taste pleasure from less food at a lower weight. That I found inspiring!

Bill: You have very good point, oh wise sage :) You’re right, I need to stop defining myself in those terms :) Thank you.

Tazzy: Yay 160s!!! That’s awesome ;) And great news about DH. My husband has about 25-30 to loose as well, and is starting on this journey with me. He was traveling this week though, so we’ll see how well he did LOL :)

Pam: congrats on all the hard work you’re doing!

I've been on plan, though not a ton of exercise b/c I had a slight injury that my doctor friend advised I should rest a few days, plus work has been nutty! going to try to get back to it today and over the weekend. I have a bike ride tentatively planned with a friend on Sunday.

Since I'm not great at credits, here we go: Maintaining OP eating, been patient with the scale just doing my thing and letting it move when it's happy (not an easy feat), focusing on drinking enough water, working hard not to 'eat my emotions' (such a brilliant term!).

Tazzy
11-11-2011, 09:12 AM
Good morning everyone!

Remembrance Day in Canada is a holiday and time for us to reflect on all the sacrifices of those who allow us to live with the freedoms we do.

My plan to sleep in today did not work and usually doesn't when I don't have to get up and go to the office. Too many event things still running through my head and I'm sure I'll end up in there sometime in the next two days to do some more work.

Just a quick post this morning to update my ticker. Down another .8 and so close to 169.

pamatga
11-11-2011, 09:58 AM
:congrat: fyreflie for making it to Onederland!!

Interesting discussion on both the sensory satiety and "3 bites". This has been the evolution of how my relationship with food has changed (and continues to change). January 2008, I began the South Beach Diet. I credit SBD with three important changes in my approach to the choices of food I make: 1) I became much more aware of the impact of specific foods on how "full" (satieted) I was, 2) how specific foods "triggered" actually physical cravings based on both their glycemic number (higher number increases blood sugar and therefore triggers cravings) and 3) the diet provides an intensive list of foods to eat and to avoid to achieve permanent weight lose. It was a food plan devised by a cardiologist for his patients who were diabetic and whose disease had been complicated by heart disease (diabetes triggers the underlying conditions that predict eventual heart disease if left untreated). Although I am not the "poster child" for SBD, I will always credit being exposed to that particular way of approaching food as the "turning point" in my relationship with food.

Fast forward, I can also see that the "Beck Diet Solution" as the "turning point" for me in rekindling the confidence to not only "try" again but to stay the course with weight reduction. Once I understood how redirecting my thoughts regarding my food consumption could impact how well I did on any given food plan then it was just a matter of applying those principles consistently day in and day out.

Using these two methodologies together have absolutely "revolutionized" my ability to not only lose weight but to maintain that weight lose as I move down the scales. When I made the decision to "allow" myself 4 days rather than 6 weeks, it was a conscious choice and one that I would never have thought I could have accomplished before. I believe in my ability to do whatever it takes to lose this weight. That is what the BDS has given back to me.

When I remove the "physically based" cravings (avoiding or significantly reducing foods that are high glycemic) and strengthen my resolve through the CT techniques that Dr. Beck offers, then the only other thing missing from the weight lose equation for me is: reducing my daily intake of calories enough to allow my body to release the "stored energy" (fat).

Now, I have a complete working equation for losing weight for me. I have covered all the bases: physical (SBD food chemistry), behavioral(BDS), emotional (tons of therapy in the past) and spiritual (my Catholic faith and working the 12 Steps). Up until this past spring, what was lacking was the behavioral. Now, that it is all in place, all I have to do is work on the mechanics of "dieting": eating a balanced food plan that is enough calories to meet my nutritional needs while allowing me to lose at least 1-2 lbs a week.

That's it!

For 11/10:

Calories: 2356
Carbs: 271
Fat: 94
Protein: 132
Fiber: 26
Sodium: 2628

When my husband Paul went shopping for us the other night, I asked him to get me some no sugar added Klondike bars. Unfortunately, the ones he got me were full fat which set up a physical craving (see explanation above) and I ended up eating 4 of them yesterday. Now, I know. "Trial and error".

As for what I might do on those 4 days, I will not count calories, which is still a difficult task to do for me.I am very hungry at the end of the day, no matter how much water I consume or low calorie foods I eat. I have just accepted that this will probably be the case all the time I am reducing my calories. Believe it or not, but I can eat a lot of very healthy foods because I have even in the recent past. Calories do count! However, I am not giving myself carte blanche to just eat anything I feel like. Yesterday was a case in point. I don't like it when my body "betrays" me. I do like having control over what I eat and how it affects my body and desire to eat more or less. So, I want to keep days like yesterday in mind as I approach those days.

Stay tuned...... :)

P.S. That is one of the first photos of my new great nephew, Jude Paul. He was born, via C-section, on Halloween, hence the knit pumpkin hat. I guess, he looks like his Italian grandpa (big nose too). :)



Pam

onebyone
11-11-2011, 03:33 PM
Hi Coaches

There were snow flurries in the forecast. Thankfully, that's as close as they've come so far.

I'm taking a time out today. There's a big pot of turkey soup simmering on the stove. The house is starting to smell good now.

I *credit* weighed myself this morning. My wii fit informed me it has been 16 days since my last weigh in. I am up +1lb for my time away from the scale and off plan of and on so I consider this a success. I think I'm going to give myself a *credit* for not staying away from a plan or Beck longer than two weeks in the last two years. I may have done much more damage in two years than what has actually happened.

The tooth was painfree yesterday but I missed one flossing session and today it's bugging me again. Still. I think, and actively choose to believe, that my body is healing that tooth and it is going to right itself sooner rather than later.

Guess that's it. Just wanted to say hi.

Beverlyjoy
11-11-2011, 05:37 PM
Hi folks.... yesterday was a healthy day. I am so so grateful. It feels good to have a couple of healthy/ on plan, Beck driven days. Sometimes when I have been 'sloppy' with staying with the program, it's helpful to get a few healthful days under my belt (no pun intended) to build on.

Yesterday I: weighed myself (number down), planned/measured/logged food, did stretches & strengthening, drank lots of water, journalled 2 pages worth of things to remember/ate standing only once/ left a bite....

Today I have been cooking veggie beef soup. I wanted to taste the broth. So I took a 'fancy' sugar spoon as I reminder that it' a taste only. In the past I have in the taken that taste to sit down at the table tasting. Didn't feel like that. The former worked today.

Hope you are all having a great day.

BillBlueEyes
11-12-2011, 06:07 AM
Diet Coaches/Buddies - Eating on plan, CREDIT moi, with a repeat of the 13 bean soup for dinner - gets better reheated. My long walk, CREDIT moi, included some Canvasback ducks passing through on their way south. Also included a trip to Trader Joe's where I sampled mashed potatoes with embedded fried onions and gravy - Ouch. Can't figure a single justification for eating that. Those silly canned fried onions wake up happy childhood memories when I see them. Our family had the classic green bean, mushroom soup, canned fried onions casserole every Thanksgiving forever.

onebyone – My brain can smell that pot of turkey soup from here. Good food smells probably help one's neurons remember to eat sanely. Yay for painfree teeth.

Beverlyjoy – Yay for veggie beef soup - apparently it's soup day on the Beck Thread, LOL. Kudos for using that " 'fancy' sugar spoon" as a token to remind you of your goals.

pamaga – Welcome Jude Paul. Such a powerful thought, "I believe in my ability to do whatever it takes to lose this weight."

Tazzy - Easy to imagine that it's hard to clear all those events out of your mind. Congrats on that scale inching toward the 160's.

Donamari (fyreflie24) – Kudos for giving yourself credits. Hope that slight injury heals quickly.

Readers - chapter 4 Stage 1 The Success Skills Plan
Success Skill 6 Overcome Hunger, Cravings, and Emotional Eating
experiment 4 Prove to yourself that you can stop eating.
what to do . . .
When I proposed this experiment to Erin, she was horrified - not because it was too hard, but because it violated her rule about never wasting. "Throw away good food? I can't do that!" she said. Erin wanted to wrap up the leftovers, but I explained that I wanted her to get really good at throwing away extra food, a skill she would need whenever food was too tempting to keep. After she mastered the skill, she could go back to saving leftovers. I helped her see that the food would ultimately go to waste, no matter what. To remind herself, she made the following Response Card:Extra food will always go to waste, either in the trash
or in my body.
Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), pg 83.

Lexxiss
11-12-2011, 08:43 AM
Hi Coaches/Buddies/Friends!

No check in yesterday...my day was incredibly complicated, yet I did have many credits, even though I did have an off plan dinner and snack which I knew was in response to emotions. The good news was that in my brain it registered (before and after) as "just one meal". We've traveled this morning and I've already weighed and prepared my green smoothie. Back on track, yay!

I have a success to share regarding "my environment". Last week I started a "put it in it's place" as I go. Theoretically, it saves many steps because the pop can which comes from upstairs goes right to recycle instead of sitting on the counter. When I walked in this morning everything seemed more orderly and I unpacked and "put everything in it's place." I'm really happy because it gives me more time for practicing my dieting (Beck) skills.

I'd love to shout out to everyone but I'm due at work in 10 minutes. I have time to finish my smoothie and head out.

Donamarie, congrats! on making it to onederland! It is a very significant number...kinda like turning 21. :lol:

va1erie
11-12-2011, 09:17 AM
Wow, did I lose a post Thursday? Sorry, didn't mean to go MIA! I missed yesterday because it was such a busy day -- we drove to St Louis for another college visit (Wash U), and it took us much longer than expected due to construction on I-70. I'm going to check out different routes home.

Report: didn't read my cards, weighed (up a whopping 2 pounds yesterday, which I totally deserved after having matzoh ball soup for dinner with a totally unnecessary extra matzoh ball, incredibly salty so I'm hoping it's mostly water.) Once again did not get to my exercise class, starting to get a little concerned about whether I'm getting out of the habit and making excuses. Couldn't weigh this morning as we're in a hotel and I didn't bring my scale since we were only going to be out of town overnight. Well, that and the fact I brought a friend of Jane's with us and I know Jane would have been very embarrassed to have her mom bring a scale! :)

maryann -- yay on no choice with grains and sweets!

Pam -- GOOD FOR YOU for not seeing holidays (or vacations, or other celebrations) as reasons to "relax" by going off plan for long periods. Okay, you say for those four days you aren't going to log or report. I assume this is because you want to eat whatever you want without guilt? But why not eat whatever you want, log/report it, and allow yourself to not feel guilty about whatever it is? What I mean is, are you deciding not to log and report because you don't want to know? Are you setting up these four days not simply as days you can eat more than you normally do without guilt (which is okay) but rather as days you can eat mindlessly (not okay.) It's okay to give yourself permission every once in a while to eat more than you usually do, but think about it: Do you really need to be able to eat mindlessly in order to enjoy yourself? Can you plan to eat mindfully but more than normally? Wasn't me on the restriction is liberation -- can't remember who, but it was really a brilliant little thought! :) Sorry you're feeling blue over the reconnect with your former friend.

Debbie -- yay for sticking to your Beck skills so well! And yay for the thought of another new year weighing less than you did the year before. :)

Beverlyjoy -- Oooh, Mexican-style veggie soup? Recipe? Yes, I certainly do expect the meltdowns. :( I'm not sure it makes it easier or not...it's like crossing a mine field. You know the mines are there, but you can't be sure where or how many.

gardenerjoy -- YAY YOU for not catastrophizing your bad snack choice! For me that's one of those HUGE ideas in Beck: that it's a misstep, not a catastrophe. And yay you for applying your cognitive behavior techniques to other areas of your life! :)

BBE -- I love bean soup, too, on a chilly fall day. Yay, you for getting a task done that had been blocking other progress! Good for you for saying no to more, even though it was only fruit. I guess no one ever got fat eating too much fresh pineapple, but it's still a great habit to be in to say no to overeating.

Donamari -- Yay for being in ONEderland! :) I saw that on Biggest Loser! Fascinating stuff! And good for you for working on being patient with the scale!

Tazzy -- Good for you for keeping the ice cream out of the house if it's a trigger for your dh! Re: brunch -- you can use the small plate theory, too! If there are two sizes of plate on the buffet line -- like, a salad plate and a dinner plate -- use the smaller plate. It has been shown over and over that people will eat more if they're eating from a larger plate, and that even people who are AWARE of this research will STILL eat more when using larger plates.

Robin -- good to see you! I love that 'feeling stronger' feeling. I've had that several times lately -- picked up things I -know- would have been awkward for me a year ago and discovered I could handle them just fine, like a 25# bag of flour. I'm with you on the "risky" for a woman over 55 to have lower than 27% body fat. Risky for what? Other health problems? Yay on 128 being ideal for a 5'7" woman! And here you are for, what, five months now hovering around 128? You can share that one with Bev, eh?

Re: walking past the exercise class -- it was a combination of having just awakened after the bad meltdown the night before and not having had enough time to process it plus knowing my friend (also Jane <g>) with whom I usually partner would ask about my daughter. I'm the same as you -- a kindly voice undoes me.

Oh, I knew you could explain the 3 bite thing better than I could! :) Do you know how they measure this diminishing marginal return? What I mean is, to Pam, on a conscious level, the last bite tastes just as good as the first. I suspect that what she's experiencing is actually a decrease that feels imperceptible because the 5th bite doesn't feel much different than the 4th bite did, but if she could actually objectively compare the pleasure she got from the 1st bite with the one she gets from the 20th, she'd see the drop, only those two bites are so far removed from one another that to her it seems as if that 20th bite gave her just as much pleasure as the first did. Do they measure this with pen-and-paper self-report, or do they actually measure brain activity, or what?

I knew you'd see that thing on BL and be interested! PLEASE give us an update on what you find, because I too was a little confused by the presentation. It seems like I remember them saying that there -was- some good news -- something behavioral that could normalize the pleasure the obese person got -- but now I can't remember what it was. Re: cause/effect vs. correlation -- I was wondering the same thing, and in particular about the idea of obese people eating faster than thin people. That could cause a delay in sensory-specific satiety because eating fast = more calories in while actually not tasting the food as much = less pleasure. It made me wonder whether they measured how fast each group ate whatever was lighting up the pleasure center, how many times they chewed, how big each bite was, etc. It would be hard to control for how big a bite, how many chews, how quickly swallowed -- whether the obese subjects are wolfing the food while the slender subjects are taking smaller bites, chewing more times so that the taste stays in their mouths longer for each bite, etc. -- but you could certainly -measure- each of these. Man, this is making me want to design that study! :D

Beverlyjoy
11-12-2011, 02:30 PM
Hi friends/beckies/coaches... yesterday was a healthy day.. am always grateful for that.

I had to take my mom to a doctor appointment. I took my journal and filled up a couple of pages of things to remember, my plan for the day, etc. I feel very good because I accomplished many of my healthy living tasks: planned/measured/recorded food, counted sodium, always left a bite on the plate, used some of my resistance ideas, weighed (down a little), gave myself credit when I did something positive in regards to my planned, & ate seated most of the time.

I would like to work on some other things today too - eating slowly & mindfully, fork down between bites, TASTE and enjoy each bite, meditation and work on feeling fullness.

Stayed within the perimeter of my plan - food exchanges
Sodium - around 1500 mg

I went to the back doctor yesterday to get a cortisone shot in my back - it's so sore from wearing the new foot/ankle brace. I will persevere!!!

Yesterday I resisted eating some unplanned grapes.

Valerie - I too, know about the Law of Diminished Capacity - the way it was explained to me is that nothing tastes as good (or better) than that very first bite of something. It was a registered dietician in a class that talked about it. I still don’t want to believe it! LOL I think Dr. Beck would excuse you from weighing and taking your scale for an overnight. Here is the recipe for the Mexican Veggie Soup that I found this week:
http://kitchen-parade-veggieventure.blogspot.com/2008/03/weight-watchers-mexican-zero-points.html
I made it a bit different. I don’t like cilantro - so I omitted it. Along with tomatilla and jarred roasted red peppers. I used some fresh red peppers ( on sale at Kroger this week), I used canned chicken broth. I omitted the pablono pepper. I think you can play with the recipe using any non starchy veggies. I ate it one day with some FF sour cream plopped on top. Another day with a slice of 2% cheese on top.

Billbe - good job on all that walking! Oops on the casserole taste. We always had green bean casserole on Thanksgiving too. (They say it was the Pilgrims favorite side dish LOL) I think sometimes we are more ready or willing to walk away from samples.

Lexxiss/Debbie - well done with your many credits in a hard situation. Even best of all - you ate off your plan and hopped right back on!! Good job on organizing your environment. You, so very often, use the Beck principles in food situations during your day… Credit.

Onebyone - your turkey soup sounds so good. I can’t wait to get the turkey carcass after Thanksgiving to make soup later on. Yes, it’s a big credit to not stay away from a plan for more than two weeks at a time!!

Pam/Atlanta - sounds like the South Beach diet taught you a lot!! That’s great. I agree about the Beck Principles teach us how to LIVE with food.

Tazzy - Credit for going down and changing your ticker!! That always feels good.

Fyreflye - I hope your injury heels quickly and fully. You have many good credits listed! Darn that scale when it doesn’t move and you deserve to see it move!!! I hate when that happens. Living ‘well’ with the scale has always been a big challenge for me. I am doing a onederland happy dance in your honor.

4everlearning - hoping you are having a good trip with your friends. It’s hard to see those ups and downs on the scale. Dr. Beck says it will get to a point when that number doesn’t mess with our mind’s so much. I certainly haven’t gotten there yet, myself.

Gardener/joy - yes indeed - cleaning counts for spontaneous exercise! You’ll be glad when it’s all done. Good job planning ahead to have a time to catch up on your writing and some Beck stuff, too.

I hope you all have a great Saturday. Remember to treat yourself as well as you would treat a good friend. Today… I’ll enjoy some college football with DH - we got the house all cleaned this morning! Credit.

PS... just had a conversation with my 4 year old GS - he is now getting into bagels.

GS - Hi Grandma. I am eating a bagel now.
Me - Great. What kind?
GS - Sesame Street.
:):D:)

Tazzy
11-12-2011, 08:18 PM
Hello Everyone :wave:

Another busy day at my house with my second boot camp class. :workout: I really thought I was going to pass out during parts of the class but I kept on going. Did not have time for my 169 mantra as I was too busy trying to remember to just keep breathing. I find it interesting that people automatically assume if someone is overweight that they won't be able to do the exercises. At times in the first class the instructor kept checking on me to see if I was okay and if we needed to slow down, I have a tendency to get really red in the face when I exercise so I'm sure that's why he was concerned. I kept saying I was good and not to change anything for me. Todays class was 2 different instructors and I think they were more surprised at how well I kept up. It's really called boot camp for a reason! I felt in both classes like I was in the last chance workout of a Biggest Loser episode. I was also thinking that when I started Zumba in April I could barely get through a class and now I think that's going to be my easy class of the week. It's another tool of measurement I use when the scale seems stuck, my endurance is so much better now.

Stayed OP for food today, ate slowly, mindfully, sitting down, did not leave a bite. With DH starting the calorie counting we are now measuring out everything we both eat. The scale and measuring cups are on the table with us for meals. He's making really good choices and is very determined to lose weight. He's about .8 away from his first 10 pounds. We have my side of the family's Christmas dinner tomorrow as we won't all be together over the holidays. I'm going to use va1erie's small plate idea at the buffet line. Not sure why I did not think of that when for the past 3 days I've chosen to use a smaller plate in my own house.

I know most of you are looking at your upcoming Thanksgiving celebration as a day for possible set backs. Thanksgiving is a much bigger holiday in the US than in Canada and with it being so much closer to Christmas I can see where it would be easy to get off track. I had a couple of WW leaders who always use to say that the issue was not the amount of food you ate between Christmas Day and New Years Day, but the amount that you ate between New Years Day and Christmas. It really put that week into a different perspective for me. As a family (my mom, sister and I) we decided a couple of years ago that we did not need the massive amount of baking and treats that we would all make, devour and then end up with numerous frozen containers of (that I was generally throwing away around Easter). So now we make 3 things (family favorites) and that's it. And the most surprising part - no one really even misses it.

Have a good Sunday everyone!

pamatga
11-13-2011, 12:24 AM
Several nights of very poor sleep, tossing and turning, up and down, feeling achy all over and very tired. It is times like this that I just get so tired of being so patient with dealing with my RA. It just plain sucks!

This must be my week for my soul to be convicted of interpersonal skills. I was very irritable yesterday and probably out of my sleep deprivation nagged my husband, Paul, who gets less and less focused when he is under stress, about this, that or the other, only for him to admit that it makes him feel bad when I nag him repeatedly. I said, okay, from now on, I won't nag, but I also said, I know what is going to happen, you are going to forget something then turn on yourself and I am just going to have to watch you degrade yourself. So, does it feel better if you berate yourself for forgetting to do something or to have me try to remember the things you need to remember so you won't??? As you can tell, I am the more organized of us two. Mea Culpa.

For 11/10:

Calories: 2356
Carbs: 271
Fat: 94
Protein: 132
Fiber: 26
Sodium: 2628

Water: 64 oz
Exercise: none

For 11/11:
Calories: 3195
Carbs: 440
Fat: 115
Protein: 126
Fiber: 32
Sodium: 4251

Water: 64 oz
Exercise: none

(ordered delivery pizza for dinner!)

For 11/12:

Calories: 2023
Carbs: 248
Fat: 72
Protein: 111
Fiber: 37 (ate two bowls of black bean chili)
Sodium: 2965

Water: 64 oz
Exercise: none

A couple of days that I am not keen about. 90% was definitely on plan but one thing I am going to have to do is still watch how those innocuous calories can and do add up quite quickly; e.g. 1 oz walnuts= 180 calories 1 cup of black bean chili= 450 mg sodium (this is homemade too), just to name a few that I have thoroughly enjoyed eating but hated to see how they added up when added to other food items.

Reducing my calories has always been my struggle and now is no different.

Val I am not quite sure how I will handle each day that I mentioned. I do know that we will be going out to eat on Thanksgiving to a favorite restaurant which we have done in the past. I like the idea of not having leftovers to return to at home. Yes, I do log my food every day and in fact the day above where I ordered pizza I reported to the host for the November Food Accountability Challenge. I have always felt that my daily food log has been one of my cornerstones of my weight lose strategy. I am in the lead for this Challenge but, as you can see, I had a rocky couple of days. I am sure the combination of sleep deprivation and chronic overall inflammation I am experiencing is testing my resolve and focus.

If I eat it, I log it. The only difference that I expect on those days is I might have a larger serving size of a particular favorite food but I do not intend on becoming "Thanksgiving dinner"-stuffed. The last time I did that (it was in the past year) I was seriously tempted to put my finger down my throat because I couldn't stand how that felt.

However, I will report how those days went for me because I do want to see how I handled these occasions, what I could do better in the future and what I did well.


Well, more tomorrow.


Pam



Pam

BillBlueEyes
11-13-2011, 05:40 AM
Diet Coaches/Buddies - Leisurely walk, CREDIT moi, again to check out the ducks passing through. More Coots this year than usual - the funny looking water birds that move their head like chickens. Eating on plan, CREDIT moi. Today's the day to increment my monthly ticker, CREDIT moi; I do like watching my months go by. I had worried that the loss of that adrenalin rush seeing the scale go down would lead to drifting away from my goals. It feels super to remain on the path. My thanks to all my Diet Coaches/Buddies for being here.

Debbie (Lexxiss) – Love the notion of "put it in its place" as I go. It's not the saved steps that appeals to me but the clutter in my brain that there are things to be dealt with. Kudos for immediately knowing that it was "just one meal."

Beverlyjoy – Kudos for continuing to give yourself credit and leaving a bite. LOL at Sesame Street bagels.

pamaga – Ouch for the return of sleeping difficulties. Thanks for the reminder that one ounce of walnuts is 180 calories. The high calories in nuts is great for a squirrel who has to survive in temperatures down to 20 degrees F without a spare coat to wear.

Tazzy - Congrats on "endurance is so much better now" - so great to know you earned that class by class. Neat idea to scale back the food at Thanksgiving. I love, love, love leftover turkey and dressing, but dread the thought of mounds of pies and side dishes.

Val (va1erie) – LOL at the thought of your DD being embarrassed by her mom bringing a scale - brings back fond memories of my kids being embarrassed by small things. Thanks for raising the questions about how pleasure is measured on the three bite subject; now I'm curious.

Readers - chapter 4 Stage 1 The Success Skills Plan
Success Skill 6 Overcome Hunger, Cravings, and Emotional Eating
experiment 4 Prove to yourself that you can stop eating.
what to do . . .
Tell your Diet Buddy about the conclusions you have drawn from this experiment when you report on your Stage 1 Success Skills Sheet. Repeat this experiment as often as needed until you can easily stop eating and throw away the extra food.

Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), pg 83.

va1erie
11-13-2011, 08:40 AM
report: weighed (down 1.2, yay!), ate slowly and mindfully even though I was in the car with two teenagers snacking on stuff I like for over six hours, got a ton of exercise (11,000 steps on pd) walking around Wash U of St L campus, contacted my diet buddy.

Beverlyjoy -- thanks for the recipe! Oh, it's one of the WW zero points recipes -- they're always good. I might have to think about something like that for dinner tonight, as it's nippy here. Sorry the new brace is causing problems elsewhere in your body! That's a drag. LOL on your GS's Sesame Street bagel! :)

Tazzy -- good for you for recognizing the NSV of your Zumba class now being your EASY class! :) LOL on the issue being not what you eat between Christmas and NY but what you eat between NY and Christmas!

Pam -- You sound like you're taking a very sane approach to the inevitable days when you eat a little more than you've planned. You look back at the day and try to learn from it rather than beating yourself up about what's past. Good for you!

BBE -- I love coots! And loons. As much for their names as their looks and behaviors, I think sometimes. :) Good for you for taking pleasure in watching your monthly ticker count up and recognizing that pleasure can replace what you felt as the scale moved down. Edit: I decided to finally figure out how to put an event ticker into my sig here on 3FC. I used to have such a ticker showing how long I'd been at goal at our old forum, but I hadn't figured it out here yet. Like you I enjoy watching it count.

Beverlyjoy
11-13-2011, 03:33 PM
Hi friends/coaches/beckies... yesterday was a healthy day - I am always grateful for that.

Well - last Tuesday (Nov.8) when I got on the scale my weight was at 222 - today I am back to my ticker weight.... 218 - I am so grateful for the willingness to keep trying. It's funny - but, I feel a sense of relief. I'll tell you one thing... 218 looks alot better on the way down, than on the way up.

Yesterday I accomplished many of my healthy living goals. I worked very hard on eating more mindfully, tasting the food, and feeling for fullness. I certainly wasn't very consistent, but - at least I was thinking about it. YAY

My food was within my plan.
Sodium - about 1250 mg.
goals to aim for and think about:
eat seated only - yes
fork down between bites - some of the time
no seconds - yes
leave a bite on the plate - yes
journal - yes
plan/measure/log food - yes
watch my sodium yes
Beck readings/cards - no Beck... cards yes
TASTE the food - trying harder
eat slowly and mindfully - working on this
feel for fullness - once in a while
lots of water -yes
stretches/strengthening - yes, gentle stretches


Today I will take some of the veggie beef soup I've made over to my Mom's apartment. She isn't getting out much & doesn't drive anymore. (seems the only time she gets out is when she has to go to the doctor or bank. Not for lack of invitations or planning outtings..) - It was such a good move for her to move to live closer to me. She's a neat lady.

Pam - sorry you've had some trouble sleeping the past few days. It's frustrating. I give you big credit for keeping track and posting your 'stats'. When it's right in front of our faces... then we have to 'face' it. I wish nuts were low calorie too.

tazzy - I can see it being frustrating when folks just assume that your health is a certain way or level. I have a good friend who weighs 200 pounds and she has been leading exericse classes for years. Actually - she is very very physcially healthy. She sometimes feel selfconscious... but, it does prove the point that we can learn and be inspired by an overweight leader.

billbe - congrats on 'living the dream!' - you getting to update your information and still being live with the Beck techniques. Glad you got a nice walk in... with lots of birdies to see.

valerie - good report... hooray for the scale going down! Many goals for a busy day with kids, etc... and all those steps. Great.. carry on.

Have a good day!

gardenerjoy
11-14-2011, 12:15 AM
I didn't manage to plan today, but eating was okay. It helped to go out to lunch with a friend who also eats carefully. A half sandwich / half salad lunch is just right and it felt great that we both ordered it.

WI: -0.55kgs, Exercise: +40 575/1300 minutes for November, Food: NA%op, Read my Advantages and Responses: yes

Pam(pamatga): sorry you're struggling with RA and sleep problems. I've been having some sleep difficulties the last few days and it has detrimentally effected things, not food and exercise so much but everything else.

Bill(BillBlueEyes): I saw the largest number of coots I've seen at one time last week when we were at the cabin. Must be a good year for them. Back at you on the gratitude for this thread keeping us on track in maintenance.

Val(va1erie): I'm a Wash U alum and also worked there a few years ago. Let me know if you need any info.

BillBlueEyes
11-14-2011, 05:50 AM
Diet Coaches/Buddies - Eating was on plan, CREDIT moi. Left a bite on my dinner plate, CREDIT moi, which felt good since I rarely remember. We had a platter of carved corned beef in the center of the table; I offered seconds to our dinner guests, and then had seconds of . . . salad myself, CREDIT moi.

It was a classic New England fall day; brisk, but not cold, mounds of fallen leaves, a time to savor fall before the harsh aspects of winter appear.


Joy (gardenerjoy) – Isn't it fun to eat with folks who are also mindful. It certainly influences me. Thanksgiving dinners where everyone is having seconds and thirds wakes up in me that I oughta have more and more also. [Yep, it appears to be the year of the Coot.]

Beverlyjoy – Congrats on getting back to your ticker weight. Kudos for working "TASTE the food" - isn't it great to be doing something so much fun that's prescribed by the doctor, LOL.

Val (va1erie) – That's a lot of walking! Kudos for standing down the snacks while driving with the snacking teenagers - a big challenge.

Readers - chapter 4 Stage 1 The Success Skills Plan
Success Skill 6 Overcome Hunger, Cravings, and Emotional Eating
experiment 5 Prove that you can make cravings go away.
So far, you have learned that hunger and the desire to eat are not a big deal. They always pass. So do cravings, even though they are usually more emotionally and physiologically intense. The moment you decide you absolutely will not eat, cravings diminish. It doesn't work if you are indecisive, though, telling yourself, I'll try not to have any; or, I won't have it now, but maybe I'll have it later; or, Let me see how long I can hold out; or, It's so unfair that I can't eat this.

Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), pg 84.

Tazzy
11-14-2011, 02:31 PM
Good Afternoon everyone!

Where has November gone to, cannot believe it's already the middle of the month. I could honestly say that I wish it was Dec 14 and the craziness of my job was behind me for another year.

Had a good pre-Christmas dinner with my whole family (18 in total and the first time ever that we have all been together in one room). It was buffet style so I checked it out before getting a plate (they only had 1 size on those). A lot was breakfast stuff like bacon, sausage, waffles, french toast - all those good low calorie choices. Being it was noon when we got there, and I had a good breakfast at home I decided on lunch choices. I filled 1/2 of my plate with salad and steamed veggies, added a small piece of ham, about 2 tablespoons of shrimp stirfry, the same amount of pulled pork and some strawberries and watermelon. I'm giving myself credit for not going for seconds, eating slow, leaving bites and just saying No choice to some of the items. DH and I shared some dessert, some apple crisp (not anywhere as good as what I make at home) and some cheesecake. We left about 1/2 of the cheesecake as well. I felt pretty darn pleased with my choices.

I weighed this morning and am down another .4, really want to get that ticker changed. Another .6 to go and I'll be able to!

Well back to work, just wanted to have a quick break while I ate my spinach salad with grilled salmon. I decided to bring a fresh lemon instead of a salad dressing and it was much better that way.

Have a good Monday everyone. :wave:

pamatga
11-14-2011, 05:51 PM
I am going to do personals quickly because I am feeling well enough that I am going to the first night of a 3-part series over three nights regarding "suffering, forgiveness and healing", in that order. The weather has gotten warmer with it being in the low 70s right now. Good news for me after a miserable couple of weeks. I am torn being wanting it to be warmer so I can get out more and also liking the fact that colder temperatures remind me of all the late falls and winters in my past. Knowing what to pray for is hard sometimes.

Tazzy GJ in how you maneuvered your way around a buffet with limited choices.

beverlyjoy :congrat: on meeting your long held weight lose goals! :celebrate: with you dear! :hug: I am so sorry to hear about your brace helping one thing and hurting another. That just plain sucks!:(

Bill Yes, as Taz just said above, this time of year is all about "overkill". I am liking my pre-planned choices more and more. I agree that it is nice to have leftover turkey since I have a million and one ways to make other dishes with it but we save that for the Christmas-New Year's week. Then, we can settle in and have the leftovers at that time.

Again, :congrat: on meeting your monthly goals. It is nice to know that you never get tired of seeing how far you have come. Certainly worth celebrating, just not with nuts. ;)

Val You got something started here with your "3 Bites". You might have to trademark that or better yet franchise it. :D GJ in getting all the walking in.

I confess that I do not think I have seen a coot. The Loon is the state bird of Minnesota. Are they related?

I had to share something with all of you:

My husband did something that was quite subtle and intuitive, at least for a man, I think. I was craving chocolate something fierce yesterday. I have noticed that I usually crave certain foods when my food plan is not as on the target as it needs to be. He had gone for a walk. We had discussed the "option" that he was going to pick up something sweet on the way back. When he returned he told me he forgot to take his wallet. I will say I was disappointed because I had been anticipating having chocolate. However, I am also sensitive to the fact that he already had been doing a lot for me in the past several days; everything from going grocery shopping for us to checking on our garden to doing some other errands I just wasn't able to do; so, I told him that was alright, "just forget about it".

And, you know, once I made myself my favorite ground turkey burger and settled in to watch free HBO I honestly forgot about my cravings. This morning I asked him if he had done this "on purpose" and he smiled. He said quite softly, "I know how much you want to make your maintenance next year. I was only trying to help." I was both humbled by his gesture but also I was "convicted" of just how compelling certain foods can be for me, after all these years.

He was enabling me but in the most positive way: a way in which I have a better chance of meeting my goals. I realize that there is still a lot of work on my end when it comes to me and my relationship with food.

For 11/13:

Calories: 1829
Carbs: 149
Fat: 97
Protein: 110
Fiber: 14 (low for me)
Sodium: 2799 (much better)

There are two response cards that I keep reading over and over since it seems like I am most in need of those two: Anti-Craving Strategies and Practicing Behaviors that Support my Food Plan. Typically in the past I have given into my cravings under the misguided assumption that it was something my "body wanted/needed". I read that somewhere many years ago and thought it "made sense". Well, whether it does or not, it doesn't work with a specific food plan and staying on course so now I have to work on how to deal with "slippery slopes" of poor sleep, pain and wanting chocolate all in one knotted mess. That is my job right now.


Pam

Lexxiss
11-14-2011, 06:12 PM
Hi Coaches/Buddies/Friends!

It's been a long day and I stuck to my guns with food and my Beck skills. I left for the airport (1 hr each direction) at 345am and had 1/2 hour home before heading to waitress land. I had my green smoothie at home and didn't have a bite at work. I weighed when I got home and will eat early this evening. Stress has diminished greatly and DH is speaking to me again. He gets agitated with all the women when my Sis visits.

BillBlueEyes, credit for remembering to leave that bite and for having seconds of salad while the others enjoyed corned beef!

Tazzy, great choices at the buffet ! It's such a strategy for success!

gardenerjoy, I love going out with others who are careful with food choices! It makes it so much easier.

Beverlyjoy, yay for a healthy day and for enjoying life back at your ticker weight!

Val(va1erie), credit for slow and mindful eating in a car with teens! I noticed your new ticker right away-Kudos!

Pam(atga), credit for willingness to keep trying while you are tired, irritable and in pain. Hoping you're feeling better very soon!

onebyone, major credit for getting back on the scale after 16 days and having it show you only 1 pound off.

Donamarie, how are you enjoying onederland?

Robin(4EverLearning), sorry for the continued rugged schedule, but glad to hear you're feeling confident and strong!

They announced at work today that they're having a Biggest Loser contest. It costs $60 bucks to join and the winner will take the pot. It's 12 weeks and the winner will have the best percentage of loss. Since no one else has been dieting I think my chances would be less than average and I think I'm too cheap to join in. It will be interesting, though.

Beverlyjoy
11-14-2011, 08:56 PM
Hi folks/friends/coaches.... Sunday was a healthy day... I am very grateful for that.

I've been really working on doing all my journal work... that is good for me. I write down so many things that I am working on, need to remember, resistance techniques, food plan/food eaten, sodium and so much more. It kind of give me a check list of sorts. When I am willing to do this.. I live more sanely with food.

Sunday my sodium was 1300mg. It was in a healthy range for the past week. I am grateful for the willingness to keep tabs on it.

I have had alot of my plate of late - and am trying to fix things I can't fix. (my mom's failing health, my stepmom will need a shoulder replacement, my never ending foot/ankle senario, my GS is having some health concerns, my sister has to have another back surgery - 4 surgery in 18 months, and a few other things piled on). I am extremely stressed and am wanting to have chocolate and sweets. I keep telling myself that food doesn't cure pain, emotions or stress. I write in down daily...I need to tatoo it on my brain. I've had seven days of food sanity - I am grateful. I will be reporting in daily on whether or not I do some meditations. I think it can help if I willing to do it.

I have read all of your posts and comments. I appreciate all of your thought, wisdom and support. You folks are awesome! I hope to get in more personals tomorrow.

gardenerjoy
11-14-2011, 09:27 PM
Enjoying a new low since I don't expect to see a whole lot more of them and they are coming pretty slowly these days.

WI: -0.55kgs (new low), Exercise: +40 615/1300 minutes for November, Food: 90%op, Read my Advantages and Responses: yes

4EverLearning
11-15-2011, 12:36 AM
First, my report: weight was unchanged on Friday, didn't weigh on Saturday since I was out of town, up 1 yesterday, down .4 today. Did well with my eating every day, including when I was out of town. On Friday night we ate in a really good restaurant. Everyone had fettucini alfredo with either chicken or shrimp added, with garlic bread. I ordered the fettucini with chicken and asked for extra broccoli to be added and for the alfredo sauce to be served on the side. I didn't eat the garlic bread at all, left about a third of the pasta, and just barely touched each forkful to the sauce, and enjoyed every single bite.

fyreflie24, yeah, I generally eat around 1400 calories a day and can maintain on that. I am still trying to determine if I can maintain on 1500. I know I gain on 1600. Despite Beck's admonition against going below 1600 calories, I do believe that I can stay at 1400 indefinitely if I have to. And it's definitely worth it to me. Your interpretation of the research you saw on Biggest Loser is indeed the correct take-away, assuming that the brain differences they talked about are an effect of overeating rather than a pre-existing cause. And that does seem to be my personal experience. I certainly derive more pleasure from small amounts of food than I ever did before.

BillBlueEyes, the fact that those fried onions evoke happy childhood memories for you would certainly explain why you chose to eat those mashed potatoes with embedded fried onions, rather than choosing to resist them. But you said you SAMPLED them. And I bet you would have had a much larger "sample" in the old days!

Tazzy, YAY for that increased endurance!

Val, it's actually been about 3.5-4 months that I've been at this weight, but your point is well-taken. No matter what my friends might think, I am most certainly not anorexic if my weight has remained unchanged for so long!

Val, you asked how the research on sensory-specific is done and how the "diminishing returns" are measured. The basic protocol for the research is quite straightforward, and the measures used are primarily behavioral for animals and a combination of behavioral and self-report for humans. First, pilot research is done to identify two foods (let's call them A and B) that are equally palatable but which differ significantly on one dimension (such as taste, food group, or texture). The subjects are divided into two groups. In Phase One, the "prefeeding" phase, one group of subjects is fed Food A and the other group is fed Food B, to a pre-determined level of satiety. Each group of subjects is then divided in half. In the critical test phase, half of each group is given a second opportunity to consume the same food they ate in Phase One, while the other half of each group is given an opportunity to now eat the other food. So there are four groups: two control groups (A-A and B-B) and two experimental groups (A-B and B-A). The two experimental groups eat significantly more in the test phase than do the two control groups, showing that, even though the subjects were full at the end of the prefeeding phase, they once again eat heartily in the test phase as long as they were switched to a different food--a food that they had not adapted to. Sometimes no attempt is made to measure the degree of pleasure the subjects derive from each bite. If the hedonic value of each bite IS measured, it is usually done on a Likert scale (a 5- or 7-point numerical scale), so it's a self-report measure. I actually don't know if anyone has ever tried the much more involved study you mentioned, where eating speed is also measured, but that would certainly be possible (albeit tedious) to do and would definitely be interesting. One of these days when I have some free time (HA!!!), I will have to investigate the research literature to see if anyone has taken it to that level.

I know that you already know that, because of sensory-specific satiety, people (or animals, for that matter!) are more likely to overeat when a wide variety of foods is available, such as at a buffet. But something you may not know is that the same thing happens when a single food has a large number of ingredients. Thus, if you eat something like a stew or a casserole that has numerous ingredients, you will likely end up consuming more calories than if you had eaten a less complex food, simply because the rate of adaptation to the various ingredients in the complex food varies from one ingredient to the next. The same thing happens in response to highly processed food, which has so many different ingredients and additives. Bottom line: you are much less likely to overeat if you restrict yourself to simple foods with a limited number of ingredients, and if you restrict the number of different foods eaten in a single sitting.

On a completely different topic, I did something very impulsively last night. I went to eHarmony.com and filled out their personality profile, just in the interest of checking out how it works. I thought that you have to pay a fee in order to actually get matched with someone, and therefore I could test the water risk-free as long as I didn't join up and pay their membership fee. WRONG! I woke up this morning to find a bunch of emails with information about potential matches, some of whom sent messages and asked for photos. ACK!!! What did I get myself into? I can't see their photos or get access to their full profiles without paying a hefty fee, so now I don't know what to do. One of my potential matches is right in my hometown. Anyone have any experience with this?

Time for me to go to bed. I was out of the house at 7AM for class this morning and didn't get home from a meeting at the main campus until 9 this evening. I am wrung out, and I have a personal training session in the morning. Have a great day tomorrow, everyone!

BillBlueEyes
11-15-2011, 06:18 AM
Diet Coaches/Buddies - On plan eating, CREDIT moi, including, yet again, the 13 bean soup DW made a week ago. Boy, that stuff just gets better and better. Exercise was moaning that a gallon of Benjamin Moore paint costs $47 with tax.

Ate a slice of apple pie for dessert without so much as a single bite of the crust, CREDIT moi. It wasn't sugar free, but close. In the olden days I loved the crust most; in the recent past I've learned to eat some of the crust and leave some. This was a first time to eat NONE - perhaps progress.


Joy (gardenerjoy) – Yay for yet another new low. Are you still writing?

Debbie (Lexxiss) – Yep, I would imagine you're not in line to compete in a Biggest Loser contest with 88 pounds already gone. Maybe they'll give credit for prior loss, LOL. Kudos, once again, for no bites at work.

Beverlyjoy – Kudos for making yourself aware, "am trying to fix things I can't fix." My take is that it's extremely hard to give up control of the things we've never had control over.

pamaga – Yay for standing down that chocolate craving - even with a little help from your DH.

Tazzy - Yep, you should be pleased with those choices - especially at a table of 18 family offering multiple opportunities for emotional eating.

Robin (4EverLearning) - Neat demo on how to deal with fettucini alfredo - Kudos. That was well done. And thanks for the "diminishing returns" explanation. I've noticed when putting out cookies for a community coffee hour that two bags satisfies the crowd. But when I put out two different types of cookies, it take two bags each. Seems like an anecdotal example of diminishing returns.

Readers - chapter 4 Stage 1 The Success Skills Plan
Success Skill 6 Overcome Hunger, Cravings, and Emotional Eating
experiment 5 Prove that you can make cravings go away.
When you experience a craving, your attention gets fixated on food. You try not to think about the consequences of eating it. But it is important to remember that the experience of eating goes far beyond the actual time that food is in your mouth - it includes everything that happens afterward, too: feeling weak, guilty, and out of control (and possibly gaining weight). I would guess that whenever you tried to diet in the past, you gave in to cravings, sooner or later, and felt upset with yourself. Well, you won't have to be at the mercy of cravings anymore, not after you successfully learn how to overcome them by doing this experiment - perhaps many times.

Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), pg 84.

fyreflie24
11-15-2011, 09:47 AM
Hey friends! Please excuse the lack of personals! I'm in the height of my busy season with holiday pictures, coming into crunch time right now!

I went to dinner at a friend's on Sunday. She made a special meal and I just kinda let go; first time in almost 80+ days! So I guess that's a credit. I'm still up 2 lbs so a bit freaked I can't get that off, and the 2 lbs I need for my weekly quota but it's a live and move on kinda thing. I didn't let it screw up everything and I am back on track (credit) and I think it was important to experience so moving on now.

I hope everyone is doing well!! I skimmed through posts and will try to be more responsive very soon!

Beverlyjoy
11-15-2011, 02:43 PM
Hi Beckies… yesterday was a healthy day. I am grateful for the willingness to keep trying to find a sane way to live with food.

I made a big pan of roasted veggies to include in my week. I also made a new soup recipe that is delicious.
http://www.eatingwell.com/recipes/chicken_noodle_soup_with_dill.html

I changed it up a bit - according to what I had the house. I recommend it if you like dill.

I got my journaling in yesterday. I made my plan/measured/logged, left a bite, had no seconds, had a lot of water, stretches and kept track of much more. I shouted back at sabotaging thoughts of eating when I was having some back pain. Credit.

No arc/rc/beck, however.

I did my meditation (short one.. but counts!). My sodium was 1735mg.

I made an appointment for tomorrow with the woman who designed my foot/ankle brace to see if it needs some tweaking to prevent further back pain.

Firefly - hop right back on your plan. The unplanned meal is over and done. It’s in the past and today you have NOW. Sometimes, I think we learn from those times. I totally understand how it feels so scary to have wavered. You CAN get back to your plan.

Billbe - by now.. I am wanting to make that ten bean soup!! I love bean soup… yes, soups get better with age. Kudo’s for leaving the crust of that pie!!!

4everlasting - wonderful job on your dinner out and ordering food and eating the food in a healthful way. Credit. I am so glad you enjoyed each bite.

Gardener/joy - congrats for a new low.. Doing a happy dance in your honor.

Lexxiss/Debbie - way to go on standing your ground and staying with your plan through the ‘commotion’ of company and such. Much credit!!! So glad things are calming down! You should be struttin’!

Pam - isn’t it amazing when we learn that we actually CAN walk away from the thought of having chocolate! Glad that DH is intuitive.

Tazzy - well done at the buffet!! I think you were so thoughtful in your choices and no seconds is a great accomplishment. Credit.

I hope you are all having a great day.

na3309
11-15-2011, 03:50 PM
Hey all,
Sorry its been so long since i posted. I have been running like crazy. My mom, im doing a home loan modification, and I found out I have celiac disease. After I had my son I ended up seeing a gastroenterologist for really bad heartburn. This was 16 yrs ago or so. He told me that he felt I had it then because of my lab results and symptoms. He told me I needed a biopsy. I didnt go back and my pcp put me on medicine for the heartburn. I never thought too much about my results of celiac and actually I started to feel better. Well now I have gotten myself in a bad way. This thing has been silently reeking havok on my insides. I have had stomach problems for the past few years and just dealt with and ignoring symptoms that should have been looked at a long time ago. I always put myself behind everyone else. OH BOY what a mess!!! So now I have been off gluten for 4 days and finally today I am starting to feel better. I also feel that I dont tolerate fats too well either. Im prediabetic and I might as well get the sugar out of my diet as well. I really do know how to eat well. And sweet stuff makes me want more sweets or the yo yo between sweet and salty carbs.

I havent gotten in the book in awile just been too busy for anything really. But I want to get back soon.

MY new thoughts on eating.
Breakfast-eggs, and gluten free oatmeal.
Lunch is usually breakfast actually, but when I do eat im gonna stay with meat ( made at home) and lots of fruits and veggies.
Dinner the same. Meat fish chicken. Fruits and veggies.

Im gonna try to eat like this for 3 months and then slowly incorporate more foods back in my diet. Just not Gluten products and refined white sugar.
In a way I wish I had pain from eating gluten like most others, That would definitely keep me in line... Actually the people with pain get treated faster and not as much damage gets done. And no I don't like pain. Im a sissy!

As far as beck I may start the book over or start where I left off. I haven't done anything like I was such as sitting at the table to eat or reading my response cards. Any suggestions with this?

Julie B

Tazzy
11-15-2011, 09:37 PM
Hi Everyone!

Quick check in tonight as I have a pounding headache that even caused me to skip Zumba. I get more out of my boot camp classes right now so want to be in top form for that tomorrow. Also just finished the banking and paying bills, maybe that added to the headache.

Weighed (up .6 but also have TOM), read cards, ate slowly,sitting down, left bites (at lunch and dinner), no seconds and am trying really hard to ignore DS Halloween candy. Will head upstairs after this note and it will be in a different room.

na3309 Sorry to hear about your diagnosis, my family has a history of IBD (inflammatory bowel diseases) including ulcerative colitis (me) and a cousin who has both Crohn's and Celiac. One of the factors that I dealt with during my illness was that everyone has different things that aggravate them and you need to figure out what works best for you. At that point in my life worrying about my diet and losing weight was not anywhere near the top of my priority list. Getting my health in order was first and foremost.

beverlyjoy Good luck in getting your ankle and foot brace situation settled.

fyreflie24 Seconding beverlyjoy in letting the unplanned meal go and getting back on track.

BBE Credit for apple pie with no crust, that's probably why I prefer desserts like apple crisps. I also agree with ouch for a $47 can of paint.

4everlearning Robin, I love how you ordered your pasta dish. I would have never thought to ask for that sauce on the side. Big credit for having the courage to do that! You are a real wealth of information on research and how it's conducted. I have to admit I did need to re-read those paragraphs a few times to wrap my head around it.

Regarding your eharmony experience I can happily say that I met my husband on an online dating site and we will be together 6 years in January and married for 4.5. If you have any questions I'd be happy to PM you on my take of that world.

gardenerjoy Congrats on the new low!

Lexxiss Credit for the return of harmony to your house after your family visits. Wow you really have long, busy days don't you.

pamatga Credit for your turkey burger and free HBO distracting you from your chocolate craving. I cannot remember who said not to drive to get your food craving, guess it could also be said not to send your spouse out for it either!

Hello to everyone else stopping by. :wave:

gardenerjoy
11-15-2011, 10:47 PM
My half way through the month report.

My count for the 50,000 word NaNoWriMo challenge is: 26526 (1500 words ahead!)

My exercise minutes: 650 (right on track!)

WI: +0.3kgs, Exercise: +35 650/1300 minutes for November, Food: 100%op, Read my Advantages and Responses: yes

Robin(4EverLearning): Thanks for all your work for us on interpreting the research. I learned some of that from a book called The Instinct Diet by Susan B. Roberts and Betty Kelly Sargent. There was a flip side to the "we eat more variety" research that has helped me some -- focusing on a variety of vegetables has helped me eat more vegetables!

Julie(na3309): I hope your diet changes really help your health issues.

pamatga
11-16-2011, 03:01 AM
My days and nights have been screwed up for a week or longer so if it appears that I am posting at "odd hours", well, I am.. for now.

The weather here gets warmer right before we have thunderstorms so that was what "turned off" all the inflammation on my body and allowed me to attend two of the three part series on "love, forgiveness, reconciliation and healing." Wednesday night will be the conclusion of these talks. Tuesday night brought on a lot of emotion for me and I was able to articulate that to my husband. He was instantly forgiving, as I am with him, so then it was just a matter of "drying out" and "moving on".

That chocolate craving of mine just doesn't want to leave on its own accord. I have to smile though. I was darn determined to get a chocolate dipped cone after my emotional night and I was told that they "don't do those anymore". I just smiled. I went home, measured out 1 TB (at 70 calories) of mini semi-sweet chocolate chips and viola! that was all that it took to silence my "chocolate craving".

Julie I am so sorry to hear about your multiple illnesses, none of which have a "cure" by the way. Eventually, you will figure out how to compartmentalize each one of them, treating the symptoms. I know that is what I have learned to do and before you know it, things fall into place as they should. My MIL has celiac after suffering with the symptoms for several years. In her 80s, they treated all around it until they "discovered" what was really wrong with her.

I can tell you that the one effective treatment of my IBS symptoms and elevated blood glucose levels was simply eating a balanced, healthy food plan. The right balance of whole grains, minimally processed foods, low fat and almost non-existent white sugar has put a lot of aggravating digestive and metabolic issues to rest. You can do it!

beverlyjoy I am so sorry that you are continuing to have problems with that brace. I wore orthotics for several years. I have weak ankles and very high arches. I got used to them but I don't recall having lower back problems. Is it possible that the brace is throwing your weight off balance and that is why you are are straining the back muscles?

gardenerjoy So 170 wasn't the end of the line? Well, :congrat: on the 169.

lexxiss I love my nuclear family but I love them much more when there is 986 miles between us. I hear you!

Robin GJ in how you asserted your "right" to have your Italian dish the way you wanted it. I think ethnic restaurants are sometimes the most difficult to get things as one wants. You proved that it can be done!

One of our good friends met his wife via one of those online dating sources. They now have two girls. Another person in our Sunday morning Bible study, who was widowed with two small girls, met her husband on FB and they now have an infant son. It seems like love can happen via the internet. So, I say "go for it!" You never know!


tazzy Hope all is better. GJ in avoiding the leftover Halloween candy.

Bill $47 for a gallon of paint.:?: Benjamin Moore must be turning over in his grave just about now. GJ on resisting the crust. You are a better "man" than I am when it comes to pie. To me, the crust IS the best part. :( If it were me, I'd leave the pie filling and just eat the crust. In fact, I hate to admit this but everyone who eats around me (at least in the past) knows to save me their crusts if they don't "like them". :o

Credit: I went to the reception after the first talk and I had a glass of ice water, passing by the multitude of mini sweets.

Credit I set up the last Team Challenge as walking 15 miles a week. I used to do this ten years ago. Yes, I am including myself in this challenge. To keep the challenge a level playing field I am emphasizing distance more than time. If I were doing timed walking, it would take me "forever" to do the longer distances.

It will begin tomorrow. Wednesday -1 mile Thursday-2 miles, so on, until it ends with Sunday being 5 miles. I purposely decided to do it this way so that I would have enough time (like a Sunday afternoon) to do 5 miles. [1+2+3+4+5=15 miles.] The challenge will last from November 16-December 14th. I have not attempted walking 5 miles at one time since September 2008. I am the person who will have the most difficulty attempting this challenge. I decided that I would still go ahead with it in spite of what I think I can or can't do. I won't know until I try. So, I am going to try.

For 11/14:

Calories: 1857
Carb: 244
Fat: 60
Protein: 89
Fiber: 14
Sodium: 2770

For 11/15:

Calories: 1849
Carbs: 276
Fat: 67
Protein: 75
Fiber: 22
Sodium: 2827

BillBlueEyes
11-16-2011, 07:01 AM
Diet Coaches/Buddies - A normal day, CREDIT moi. I painted the metal covers of the forced hot water heating system for one room, CREDIT moi, because that was what I had to do next. It's hard to admit that I'm a mediocre painter; it's just not my thing. DW insists that that look great, but I only see the flaws. It made me go look closely at our recent professional painting that I think looks great, and I can find the same flaws in their work when I set my mind to it. Seems like I need a lesson in letting go and accepting what is.

Joy (gardenerjoy) – Congrats on being ahead on your NaNoWriMo challenge - hope the plot is 5% more developed also, LOL.

Beverlyjoy – Big Kudos for shouting back at those Sabotaging Thoughts when you were experiencing back pain. Hope the Sabotaging Thoughts as well as the back pain ease away.

pamaga – Yay for the discovery that one TB of mini semi-sweet chocolate chips satisfies your chocolate craving; Kudos for stopping at one TB when you had the whole bag in your hand.

Tazzy - Ouch for the headache. Kudos for the strategy to change rooms to avoid the Halloween candy. I know of families that make Halloween candy "disappear" after two weeks; Kids seem to accept that.

Donamari (fyreflie24) – Yay for being busy with holiday pictures - not everybody is busy these days. "moving on now" seems the right way to go.

Julie (na3309) – Good news that eliminating gluten makes the symptoms go away. A friend has celiac and we just adjust our recipes before we bring food over. My take is that if you feel you've fallen out of using the Beck strategies, just start the book over again and get back on track.

Readers - chapter 4 Stage 1 The Success Skills Plan
Success Skill 6 Overcome Hunger, Cravings, and Emotional Eating
experiment 5 Prove that you can make cravings go away.
what to do . . .
1. Buy a trigger food - a food that you have eaten out of control in the past.
2. At home, take out this book, and your Response Card, Advantages Deck, Memory Box (page 38), and Distraction Box (pages 39-40). Pick five activities from the box to try.
3. Learn to label what you are experiencing. Create the following Response Card:This is just a craving. I don't have to pay attention
to it. It will pass.. . .

Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), pg 84.

va1erie
11-16-2011, 01:08 PM
report: didn't read my cards, weighed (no change), ate slowly and mindfully and left a bite all day, then had a major overeat (wine-induced) at a meeting last night. A lot of what I overate was shrimp with cocktail sauce, though, so not as bad as it could have been. Avoided the desserts, at any rate. Bad couple of days homewise, but I did go to exercise class Monday morning. Missed it this morning. :( Oh, well. Move on.

Not much time for callouts today -- I read all the posts, just answering a couple!

Robin -- Good for you on the fettucini! Ack indeed on waking up to a bunch of emails! What are you thinking regarding paying the fee and giving it a chance? Is it a monthly fee, or what? Interesting that one of your potential matches is right there in town!

Very interesting about dishes with numerous ingredients taking longer to trigger sensory-specific satiety! For the measurement of eating speed, I was thinking something like maybe using a bowl attached to a scale that weighs and records continuously so that you could see a graph showing that subject A was taking bites averaging 26 grams, 10 seconds apart and ended up eating 18 ounces while subject B was taking bites averaging 20 grams, 15 seconds apart and ended up eating 15 ounces, and then comparing that with the brain scan showing the size of the lightup of the pleasure center during the meal for each.

Donamari -- good for you for not letting overeating "screw up everything." You're right that this was an important learning experience, and one that many people NEVER get.

gardenerjoy -- cool that you're a Wash U alum! Jane really liked it. The campus is beautiful. She submitted her application.

Beverlyjoy
11-16-2011, 04:25 PM
Hi friends/coaches/becksters - yesterday was mostly on plan - I was doing great.

But, last night I got a disturbing phone call from my SIL. My niece and two friends (all 20 years old) were hanging out at her friend’s house when two masked and armed robbers walked in the house - the burglars took what they wanted and left the people in the house alone. Thank goodness they are OK. Needless to say, we are all shook up about this. I immediately ate 2 bowls of cereal. Of course, it didn’t change one thing - it calmed me down for just a few minutes. Then I started thinking about ‘ruining’ my healthy day. Moments of chocolate and that I might as well eat more goodies - flashed through my brain. I shouted back at those sabotaging thoughts and went to bed. However, I didn’t want to get on the scale today. But, I did. It was down another pound. ( has been that weight a few days). I will change my ticker.

My public service announcement. Keep your doors locked at all times.. even when you are home.

Before the phone call I had had a pretty healthy day. I did all my journal work, planned/measured/logged, stretches & strengthening, water, and I took my beck ‘stuff’ with me when I took my mom to the doctor and did some reading/writing/and thinking. I got in a very short meditation.

Na3309 - I am glad you posted. I am so sorry to hear of your diagnosis of celiac disease. My 18 year old neighbor has it, too. It is very very challenging. He says that once you figure out what has gluten and anything else that sets it off - it becomes some easier to live with. Hang in there. In facts, he’s 6’5” feet tall. He is an skinny as a bean pole. He eats a box of Captain Crunch with milk daily. Yikes! I am not saying that you should do that.. But, you will find a way to live with. Take care now.

t-azzy - hope your headache is gone. Good for you…. Distancing yourself from the candy. Thanks, about my foot/ankle. I will not give up!

Gardener/joy - great report on writing and eating!! Carry on.

Pam - yes… the new brace is definitely throwing my ‘gait’ off and causing the back pain. We will get it figured out. Thanks. Many good credits…. Great!

Billbe - glad to hear about a normal day. LOVE those days, really. Good to get the painting done.

Valerie - sorry to hear you’ve had a few struggles with your food. Hop right back on your plan and it will be OK.

Have a wonderful day.

na3309
11-16-2011, 09:01 PM
Hey yall'

Having a good day, no gluten so far. Stomach is a little sizzly tho. Dont know why.

I enjoy reading everybody's posts. There is so much heart and support!!!

Robin That study sounds really interesting, I went back and read it. We really are complex human beings. Ive read that color makes a difference how much we eat too, blue makes you eat less... Idk.

I really want to eat more whole unprocessed foods since this with the celiac and prediebetes. Ive eaten badly most of my life. Now its caught up with me. 46, overweight, food related illnesses, not to mention high blood pressure etc...

I was talking to my son today about how we eat. He's 19 kinda too thin and he eats horribly!!! I was telling him if he ate even just 80% of the time natural whole unprocessed foods, he would probably live healthfully to 100 yrs old. I then told him that his diet wont catch up to him till hes older like me. (Im sure he will change immediately now that I told him...Lol!)

1 nice thing tho living and eating healthy is talked about and promoted more today. Way better than when I was his age! I grew up on casseroles and imperial margarine...lol

Beverlyjoy Oh my God! That is terrible. Thank God no one was hurt. I think cereal was way better then what I could've done after hearing the news. But even tho u ate it u realized it doesn't change anything. Then you fought back the sabotaging thoughts.... Yay!!!! Thats awesome!!!

Beck Day one got out my old response cards read them and added some more. Read them again. Wrote down new sabotaging thoughts.

Later
Julie B

4EverLearning
11-16-2011, 10:38 PM
my report: weight was down .4 yesterday and up .4 today. I had a WONDERFUL personal training session yesterday. I was able to do things I'd never done before, like bicep curls with 24 pounds. And then there is this torturous leg press machine on which you lie back and press the weight upward rather than sitting up and pressing outward like normal--and I pressed 225 pounds, almost 100 pounds more than my own body weight!! OMG!! My trainer kept me in perpetual motion for the entire hour with no breaks, running up and down stairs, doing jumping jacks, leaping over obstacles, using machines, free weights, you name it. He was even more excited than I was, pumping his fist and telling me over and over how much my strength and endurance have improved. Considering that when I started the personal training I couldn't do a bicep curl with even two pounds, that I never even took gym classes as a kid because I was too fat to participate, and that just two years ago my quadriceps were so weak that the only way they could be "exercised" was through passive electrical stimulation, all of this is a pretty amazing accomplishment for me. One of these days I am going to go visit my old physical therapist and show her just how far I have come! So YAY ME!! :dizzy: I stuck to my food plan for the past two days, ate everything sitting down and mindfully, and am feeling very much in control. I do feel like I need to get back to the habit of reading my cards regularly and to creating new ones, especially memory cards. So many good things have happened, and I need to record them so I never forget.

Julie, I'm so sorry about your Celiac diagnosis. That's a tough one to deal with. But the good news is that now you know what to do to make yourself feel better, and it gives you a great incentive to eat healthier. And doing so will take care of your high blood pressure and prediabetes, too. And think what a good example you will be to your son!

BillBlueEyes, yep, you would definitely need to buy more cookies if you serve two varieties rather than one! And YAY YOU for eating the apple pie filling and leaving the crust. I'm not sure I could do that!

gardenerjoy, thanks for the reminder that sensory-specific satiety can be used to our advantage when it comes to vegetables. As a picky eater who struggles to eat enough vegetables, this is a strategy I can definitely use!

Beverlyjoy, how traumatic for your niece and her friends to be present during a burglary. ACK. But YAY YOU for stopping yourself after those two bowls of cereal. Doesn't it kind of tick you off that food no longer has the same power to comfort you as it once did? :mad: Good for you for going to bed instead of giving in to that craving for chocolaty treats! How did your appointment to get your brace checked go today?

Val , sorry to hear you've had a rough couple of days at home and that you had a major wine-induced overating incident (although overeating shrimp with cocktail sauce is certainly not the most damaging thing you could do!!). YAY YOU for moving on, as you have repeatedly proven yourself capable of. And good for you for making it to your exercise class on Monday, which I am sure you did not particularly feel like doing at the moment.

pamatga, YAY YOU for silencing that chocolate craving in such a sane and minimalist way! And good luck with the walking challenge. "I won't know until I try"--now those are some words to live by. I give myself that same message on practically a daily basis nowadays--for instance, when my personal trainer asks me to do some cockamamie stunt that seems like pie-in-the-sky to me! And now I am testing out that same message--whispering it to myself, anyway!!--with regard to the possibility of dating, which scares the crap out of me on so many levels, I can hardly articulate all of my fears. Thanks for telling me about the people you know who found love online.

And thank you to you, too, Tazzy. That's cool that you met your husband online. I am sure you are grateful that you accepted the risks and took the plunge to put yourself out there!

Val, the fee for eHarmony varies depending on how many months you are willing to commit to in advance. I think the minimum was three months. They want you to sign up for a year. I haven't decided whether to do it or not. You asked what I am thinking--mostly, I am thinking that I am out of my mind!

Hope everyone has a great OP day tomorrow!

gardenerjoy
11-16-2011, 11:14 PM
Another busy November Wednesday. Having a plan helps so much on days like this.

WI: -0.2kgs, Exercise: +60 710/1300 minutes for November, Food: 100%op, Read my Advantages and Responses: yes

Pam(pamatga): Dark chocolate chips are a regular part of my food plan. With a measured amount of nuts and chocolate chips, who needs candy bars?

Bill(BillBlueEyes): yay for a normal day! Excellent idea to check the professionals' work before getting too caught up in perfectionism.

Beverlyjoy: scary story. So glad the people you care about are fine.

Robin(4EverLearning): terrific report for the personal training session! Good job remembering to record it so you don't forget such a wonderful experience!

BillBlueEyes
11-17-2011, 05:17 AM
Diet Coaches/Buddies - Rainy day. I feel like a little kid whining about the rain when I can't go out to play. But I didn't snack about it, CREDIT moi. I was already feeling mildly negative about a book, but then my oxymoron alert was trigger by, "Little is known about the secret life of mammals." Duh!

Joy (gardenerjoy) – Yay for the benefit of having a plan; I like being reminded of that.

Beverlyjoy – Good grief, that is a disturbing story. Kudos for not eating over it. I will remember to keep the doors locked, thanks.

Val (va1erie) – Ouch for the "overeat" - I hate when I do that, even when I try to tell myself that shrimp is good for me. Kudos for avoiding those desserts.

Donamari (fyreflie24) – I second that, "YAY ME!!" for that session with the personal trainer.

Julie (na3309) – Write a book on how to talk to teens if you can get your 19 year old to change his eating habits with one lecture, LOL. Kudos for updating your response cards.

Readers - chapter 4 Stage 1 The Success Skills Plan
Success Skill 6 Overcome Hunger, Cravings, and Emotional Eating
experiment 5 Prove that you can make cravings go away.
what to do . . .
. . .
4. Trigger a craving. Unwrap your trigger food, sit with it in front of you, smell it, and imagine eating it until you feel a craving for it.
5. Note the time, throw away the food, and leave the room.
6. Remind yourself about the importance of strengthening your resistance muscle and weakening your giving-in muscle by rereading pages 19-20.
. . .

Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), pg 85.

pamatga
11-17-2011, 08:32 AM
I didn't get on the computer or the treadmill yesterday, which was my plan, because we had tornado warnings throughout the day and into the evening.

Bill I always see my mistakes when I review my work but quite honestly most other people take a quick look, say it looks great and then move on. We need to do that too.

Beverlyjoy As a person who has been a victim twice of assault, which literally came out of nowhere, I am extra cautious about personal safety. Criminals expect us to be self-preoccupied so they can catch us off guard. Both times I was assaulted, I got of both situations shaken but alive. I am grateful for my "preparedness" even though I never knew when I would use those skills. A lesson for us all. Thank you for sharing that it also had a "good ending" as well.

Val Isn't it interesting how what we now consider "overeating" is so much different than what was once our "standard" way of eating? Now, if I have seconds, which doesn't happen except with pizza (my Kryptonite) I consider that to be "overeating". Progress not perfectionism.

gardenerjoy My sentiments exactly. Who does need candy bars? Not I!
There is just so much less we need to eat to be satisfied. I have finally learned that.

Robin F.E.A.R.=False Evidence Appearing Real regarding the dating. I believe you know how to take care of yourself. You are a strong, intelligent in control woman. You can do this when you are ready to do this. :hug:

As for vegetables, what I discovered in the past six months is that a lot of vegetables I either hadn't eaten before, tried and didn't like or just plain didn't know whether I would like them had to do with unfamiliarity then how they were prepared.

Here are a few ways that have taught me to like a lot of former "questionables": I put the least amount of water in the pan or microwave so I am actually steaming the vegetable. I add some coarse salt, black pepper (freshly ground is best) and some minced garlic or garlic powder(if I am out of the fresh) followed by a bit of real butter or olive oil, depending on the vegetable I am cooking. There are some vegetables that need to be "sweetened" (IMO) like carrots or sweet potatoes. However, I can get that taste by using Splenda or Truvia and adding some cinnamon and a little bit of butter. Grilling is another great way to add a different taste and flavor to "ordinary" vegetables. If you have never tried fire roasted tomatoes or red peppers, you do not know what you are missing. They are just plain awesome. Also, some times, adding just a little bit of more "fragrant" cheeses like feta or a smoky provolone can "invite" a new taste to the vegetable. I am sure that once you begin to experiment you will come up with other ideas. Start with what kind of tastes you like and go from there.


For 11/16:

Calories: 1783
Carbs: 210
Fat: 65
Protein: 105
Fiber: 22
Sodium: 2390

Water: 64 oz
Exercise: didn't because of tornadoes in area but plan to as soon as I determine whether I am coming down with a cold or this is allergies. I have a sore throat and itchy watery eyes.

Credit-accepting that I do not have to eat at after event receptions. Second one in three nights I turned down the food, came home and measured out some on plan snacks which I happily ate instead. And, here to think that I couldn't do this but I did! :woohoo:


Pam

Lexxiss
11-17-2011, 09:35 AM
Hi Coaches/Buddies/Friends!

Sorry I've been MIA. Between my schedule and poor internet it's sometimes difficult.
Fortunately, I am staying very mindful with my Beck skills. I weigh every day and hover around my ticker weight. I try to make the best choices possible. Yesterday I helped cook turkeys for the Sr. Center lunch. I started picking then put some turkey on a plate and sat down instead. I made my own plate at lunch and didn't include things I just didn't need. I did have a slice of pumpkin pie. I started eating the crust and it wasn't satisfying so I decided not to eat it. Credit moi! Later I ended up at Costco and Whole Foods and resisted snacking at both. Dinner was lighter than usual since I had eaten more during the day.
With a lot of time on my own lately, I've had the opportunity to really think and evaluate how my practicing these Beck skills every day is really changing my relationship with food. I KNOW I must be vigilant but I have real feelings of being more food-sane.

BillBlueEyes, your pie crust story saved me yesterday. Kudos for continued resistance!

gardenerjoy, yay for having a plan AND recognizing how much it helps!

Robin(4EverLearning), oh, I like that leg machine! Congrats on finding a new level of success with your weights ESPECIALLY since you were never much into the physical stuff, even as a kid.

Julie(na3309), my sis has many allergies, including gluten. I imagine it takes awhile to clean your system out. Great job getting your response cards out...reading them then writing some new ones!

Beverlyjoy, credit for stopping yourself from eating more during an emotional time. Scary experience for your Niece and thank goodness no one was hurt. Thank you for the public service announcement. You may remember I changed all the locks on our doors before it got cold. We were lax about locking, especially when we were home but after all the locks matched we had no excuse. We both have keys and the doors are locked 24/7 regardless if we are home or not.

Val(va1erie), good for you leaving the desserts even though you had more than your desired share of shrimp. My take is it's always easier to recover from protein than sugar.

Pam(atga), yay for finding a much better option for a chocolate craving! Credit for a walking challenge for your team challenge and a plan for you to complete it. We never know until we try. Best wishes to you!

Tazzy, great that you recognize when you are getting more from boot camp than Zumba when you have to make a choice between the two.

Donamari, great job getting back on track. BTW-I enjoyed looking over your website. I have photographers in my family. Your determination with your career gave me insight as to why you have chosen such an aggressive WL goal.

Julie(na3309) really got me thinking in her discussion w/ her 19 year old son. I often wish there was a way for the kids to understand how their choices now really affect their lives later. DH and I have noticed lately that we are healthier than relatives in their 20's. In addition to very poor eating (and drinking) habits none of the kids exercise at all.

What can we do? Be a good example.

Yesterday at the Sr. Center I saw a woman we used to do work for. I always felt sad because she was so overweight. She is in her mid-70's. I wished there was a way to share experience strength and hope with her. She knew she needed to lose weight. I shared the best I could and offered support. I have not seen her for over a year and it has caught up with her in a way that I don't think is changeable. Her legs are bandaged with edema, she can barely walk and she's on oxygen. She sat by the desserts and made sure she got the best piece.

Sad....all I can do is work on myself. I am grateful for every day that I have the willingness to work at being healthier. I know if I don't that the day will come when my body will not be able to cooperate any more.

thanks for being here everyone!

maryann
11-17-2011, 02:04 PM
Hello Coaches -
I know it has been awhile. I had to put first things first - finish grades, finish grad school project, keep my son well cared for, keep up with a few counseling appointments so DH doesn't commit me. Food has been a free for all but I can honestly say I never binged, made myself sick, purged. None of that. Credit for weighing everyday. Credit for long hikes in Tahoe, yoga this morning and a plan for exercise for the rest of the month. Credit for more veggies. I am praying for the willingness to start journaling my food again. All in all, I am hoping this hurricane has almost run its course. I am three pounds from ticker. Thank God I never stopped weighing and trying to eat healthy because it would have been terrible if I came back two weeks later 10 pounds heavier. I am very grateful.

Lexxiss: Poignant story of the lady at your senior center. I know that is me if I choose to let my fear run my life.

Beverlyjoy
11-17-2011, 07:11 PM
Hi friends. yesterday was a healthy day - I am always grateful for that. Thanks to you all for your kind words and thoughts regarding my neice and the armed robbers. I think she will talk to a counselor to help her get over this.

Yesterday, I stayed within my plan, measured, logged, did my stretches & strengthening, drank lots of water, had no seconds, & always left a bite of food on my plate.

Today it's off to the bank to check out a charge on my debit card that we did not make. Ugh. They will do a search and it will be found to be fraudulent, I am sure. I will get new debit card. Honestly - I've never bought anything at Itunes! LOL

This morning I get another unsettling phone call from my son. Apparently a drunk person was pounding on their door at 4am looking for 'his brother'. My son said his brother didn't live there and the guy kept pounding and screaming he wanted to come in to see his brother. The police came quickly and took the drunk guy to jail. Everyone is OK at their house. This is in a different state than my niece. All's well that ends well thank goodness. I didn't even think of overeating. My DS & DIL live in a college town, but, in a residential area not to far from campus. I guess one of the students took a 'wrong turn'. Another reason to keep your doors locked at all times.

Maryann - credit for no binging and purging. So glad you got LOTS of exercise in. Yes… please try to include some journaling of thoughts and food and techniques. It is so, so helpful.

Lexxiss/Debbie - credit for so many good choices at the church and Costco etc, too. You are doing so well with the Beck techniques. So glad you keep your doors locked.

Pam - I am so, so sorry to hear of your tramatic experiences with assault. It is so hard to live with those memories, often.
I agree on all the wonderful way to fix veggies these. I am into roasting vegetables these days. I am doing a happy dance in honor of you not eating at the receptions!! Go girl.

Billbe - I love: But I didn't snack about it - is a great play on words as well as a great action!

Gardener/joy - I totally agree.. I think we do better with a plan.

4everlearning - WOW - that’s that you can bench press that much weight!!!! You have come such a far way from not being able to exercise as a youngster and starting out so slow. Major credit! I saw the orthocist (one that designs them) She suggested some different shoes and an adjustment to it all. - thanks.

Na3309 - I am very glad you didn’t have any gluten episodes yesterday. It takes time. (at least that’s what my neighbor says.) Yes.. You are so right… we all would do better eating whole foods etc.

Have a great day everyone.

gardenerjoy
11-17-2011, 11:29 PM
I'm a bit surprised that I'm hitting new lows again. I'll give credit to the more consistency and greater variety of exercise this month.

We had lunch at a new place. I asked for a salad in place of fries and left more than half the bread from my sandwich. The bad news: it disturbs me that it takes that much of a change from the menu to get a reasonable meal. Good news: the substitution was made with grace and ease -- I wasn't the first to do that in that restaurant or with that waitress. This makes me feel grateful to every one who makes similar requests at restaurants all across the country, including each of you. Here's to changing things, one special request at a time.

WI: -0.15kgs (new low), Exercise: +45 75/1300 minutes for November, Food: %op, Read my Advantages and Responses: yes

Pam(pamatga) and Robin(4EverLearning): The cookbook Fast, Fresh, and Green is great for veggie preparations. I reviewed it here: http://www.joyweesemoll.com/2011/03/26/book-review-fast-fresh-green-by-susie-middleton/
My go-to method for cooking vegetables is roasting -- it brings out the natural sweetness. Probably half the vegetables I eat, though, are raw and the secret there seems to be the best ingredients. I'm getting local lettuce from my CSA right now that is both beautiful and tasty. We've started buying high quality balsamic vinegar and olive oil from an olive oil store and my salad dressings have improved (and they were already pretty good).

pamatga
11-18-2011, 05:30 AM
The past couple of nights I haven't gotten to bed before 6 a.m. I stayed up tonight because I have come down with a cold and I just knew that the post nasal drip would keep me awake if I were horizontal. I am becoming quite a card player. I will just respond to all of your comments overall.

*Thanks for the tips on preparing vegetables. I now embrace them rather than disdain them.

*Yes, I agree that what we don't use we lose. I know a few people who are like that lady in the senior home. How tragic but a pointed reminder to us that we can make our old age have a different outcome.

*Isn't it wonderful when our Beck skills work when we most need them?

For 11/17:

Calories: 1817
Carbs: 258
Fat: 57
Protein: 59
Fiber: 30
Sodium: 1294

I had to double check on my sodium. I rarely have it that low. I had one meal that consisted of 1/2 cup dried cranberries, 1/4 cup raw walnuts and 2 TB mini chocolate chips. Under 400 calories and it satisfied me for a meal. Who knew?

I only read the response cards that I feel are most pertinent to what is going on in my day. Right now, it is about avoiding slippery slopes, eating to normal fullness, leaving food on my plate, and maintaining balance in the rest of my life.


Pam

BillBlueEyes
11-18-2011, 06:30 AM
Diet Coaches/Buddies - Navigated the spread of food at an award ceremony, CREDIT moi. I thought about having a second sandwich because they were small, but didn't. I did have a brownie wedge as a dessert - Ouch - but it's a blip, not a downward spiral.

Got another set of baseboards painted, CREDIT moi. It goes slowly; there are 11 sets total and I can do no more than one per day because I have to let them dry well before re-installing them.


Joy (gardenerjoy) – Thanks for the reminder that we can shape our order at a restaurant; just DO IT. Congrats on the new low, especially since it caught you by surprise.

Debbie (Lexxiss) – Terrific example of eating slowly and mindfully so that you could make the decision not to continue with the slice of pie - Kudos. I couldn't have done that in the old days when I'd have wolfed the pie down before I even thought about the taste.

Beverlyjoy – Ouch for the pain of chasing down false credit card charges. Double Ouch for the drunk at the door of your DS's place. Now I'm double locking my doors.

pamaga – Kudos for "accepting that I do not have to eat at after event receptions" - just because it's there doesn't mean we have to indulge. Wow, this staying up all night doesn't sound comfortable; hope you get some rest soon.

maryann - Yay for riding out the hurricane with awareness preparing yourself for the next calm period. Love the thought of long walks in Tahoe.

Readers - chapter 4 Stage 1 The Success Skills Plan
Success Skill 6 Overcome Hunger, Cravings, and Emotional Eating
experiment 5 Prove that you can make cravings go away.
what to do . . .
. . .
7. Read all of your Response Cards.
8. Read your Advantages Deck.
9. Imagine the aftermath of giving in. First, think about how disappointed you will be if you give in, the way you probably have many, many times in the past. Then think about how strong and in control you will feel if you resist.
. . .

Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), pg 85.

bellabruna
11-18-2011, 12:13 PM
Hi all,

I was looking online for a Beck Diet buddy and came to your site, which looks very helpful. I want to complete Stage 1 by the end of the year and then begin a diet Jan. 1. I've already released 52 lbs. over 9 years and have only 18 left for the Hollywood bod I've always wanted, so I will be a great diet and wellness buddy for someone wanting to walk this path with me. Please let me know if you are interested!

Cheers,

BB

Beverlyjoy
11-18-2011, 12:25 PM
Hi Becksters/coaches/friends… yesterday was a healthy day - am always grateful for that.

I accomplished many of my goals: planned/measured/logged food, ate seated only, left a bite, lots of water, said No Choice to dh’s cookies (Credit!), thought about my resistance techniques, ...

My food was within my plan. My sodium was 1210mg. I did a meditation.

I resisted eating an extra snack before bed last night when I shouted back at the thoughts of 'what the heck… I just want it.' Credit.

My SIL called. We are going to her home Wednesday - overnight for Thanksgiving. She said that she bought me my own strawberry rhubarb mini pie. (Yikes) She spoke with DH and he announced the annual menu: Turkey, cornbread dressing (my dad’s recipe), candied sweet potatoes (at least I don‘t like these), rolls, mashed potatoes & gravy, cranberry salad, green bean casserole, pie & ice cream. Not one thing healthy besides turkey. I said I wanted to bring a salad, our family cucumber salad or relish tray. DH asked.. ‘Why? We don’t usually have a salad‘. DH’s family has certain food traditions that are never changed. Written in stone...LOL I will probably bring something healthy. I’ve got to start planning my strategy. It is only one meal. At least we will leave and take my step mom home and stay with her Thanksgiving evening. I won’t be in the same house with all the leftovers!

First Thanksgiving strategy - NO SECONDS
Second Thanksgiving strategy - don't eat something you can eat any other time of the year. I make myself healthy mashed potatoes all the time. I don't need to eat them with lots of butter and milk. I don't need to eat a roll.
Third Thanksgiving strategy - have a small portion of things that I like.

My wonderful SIL and I are the one's who battle the food/weight game. Seems we are never eating healthy at the same time. She lost 70 pounds and has started gaining it back. It's hard for her to see me being 'careful' when she isn't being careful about eating too much. So, if it's going to become an 'issue' of sorts I can always say... I've had an upset tummy and don't really want much. (I've used similar health reasons before.) Also... I really do have my yearly physical the week after Thanksgiving.

WELCOME Bellabruna - so glad you posted. Folks here are friendly and helpful and often, very wise.

Billbe - kudo’s for saying no to a second small sandwich. You’re right, a small wedge of brownie doesn’t have to send you into a downward spiral.

Pam - I hope your cold is over soon! Yes, it’s hard to keep the sodium low - credit!! I think you have a good attitude about so many things.

Gardener/joy - yes, indeed. Waitstaff at restaurants are very used to people asking for things in a particular way.

I hope everyone has a great day.

onebyone
11-18-2011, 03:58 PM
Hi Coaches:

I joined weight Watchers yesterday and I have to say, for me, for now, this feels perfect. I was shocked. I have done WW twice before: when I was 10 and when I was around 33. Not great experiences. The last time I spent all my points on crap food: sugary things and still came in with the right daily point value. Of course I blamed their program for being of poor quality; like how can they ALLOW me to eat crap food and have it be okay???

See? Crazy thinking around food in action there.

This time I have no desire to do any of that. I've changed. I'm thrilled to have a structure too. I'm so floaty and unrooted right now this feels good and grounding. The meetings though are still rather light-weight, but they do their best and the best I can do is go, be there, show up, and participate. I may even *gasp* make a friend. I heard something VERY amusing there

Meeting Leader: Any questions? Anyone? Yes, you. *points to a sassy grey-haired gal*
Grey Gal: Do you know what weighs more? Human bone or titanium?
Meeting Leader: I think titanium is lighter than bone... *looking puzzled*
Grey Gal: Oh Goody! I'm getting my new hip next week and that means my weight will go down!

This was very funny to me. Equally amusing was watching the members step on the scale to weigh in. I remember the small cubicles with drawn curtains and the scornful look of the WW staff as they wrote your weight down, especially if you had a gain (and we all know we go up and down from week to week even if we are 100% OP) *shudder* It's much better now all out in the open. You don't even have to see it and I didn't look or ask, just shut my little folder up and looked hours later. Who cares what the number is anyway, I thought. But I digress. I was watching to see how much stuff people took off when they weighed in and what floored me were the women who left their big knee high boots on! I would have taken those off for sure. I chuckled as I removed my glasses (wanted to stop myself but couldn't on that one) so the weight of those plastic frames and lenses wouldn't be added to my total. Sheesh!

Anyway FINALLY I have a plan. What a relief. I feel like I can start posting here again. I've been such a mess coaches--you have no idea.

Have a great day.

maryann
11-18-2011, 04:48 PM
Happy Weekend.
Welcome Bella Bruna!
Onebyone: That is terrific you started Weight Watchers. I learned a great deal every time I joined and I enjoyed the meetings. There are points in your life when more structure is needed. That is what I believe.
Beverleyjoy: Thanks for reminding me during the holidays I will only eat things that will not be available the rest of the year and no seconds. if I add, EAT ONLY SITTING DOWN I will be way ahead of the game.
BBE: Congrats on the base board and one small sand which.

I am heading down to the ranch for our annual Pecan Picking Potluck ( alliteration not intended.) We have 5 acres of Pecans we don't commercially harvest. We invite family and friends to come pick what they want for the holidays and then we BBQ tri tip. My husband loves it. I am not a party - thrower but I usually enjoy it once it has all started.
I am making hummus with red pepper for the weekend and I have made a commit to walk an hour Sat. and Sun. Up .4 lbs today. I am packing my scale with me.

gardenerjoy
11-18-2011, 11:08 PM
I wrote black and tan into my plan today and enjoyed it with the movie The Secret of Roan Inish. We're going to Ireland in June -- Irish beer and Irish movies seem like good preparation.

WI: -0.05kgs (new low), Exercise: +25 780/1300 minutes for November, Food: 100%op, Read my Advantages and Responses: yes

Welcome, bellabruna!

Hey, onebyone! It's always wonderful to see you pop up! I laughed out loud with Grey Gal! Weight Watchers sounds like a perfect support system for a new city.

BillBlueEyes
11-19-2011, 07:30 AM
:welcome: BB (bellabruna) :welcome:

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

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

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

BillBlueEyes
11-19-2011, 07:38 AM
Diet Coaches/Buddies - Once again the target of my walk (CREDIT moi) was to buy light bulbs for the new track lighting in our bedroom. Once again I was amazed at the variety of bulbs available. The track is now populated with lights aimed directly at . . . the walls where something will hang when we get around to re-hanging the stuff on our walls, LOL. I do like the effect of light and dark areas in the room instead of the uniform glow from a mid ceiling fixture. Food was on track, CREDIT moi, including left over New England boiled dinner.

Need help from anyone who thinks about the use of English, including Joy (gardenerjoy) and maryann. DW said, "This makes for good leftovers." I replied, "Yes, it leaves well." And the debate started. Should I have said, "It left-overs well?" Is there a way to say what I meant?


onebyone – Kudos for your clarity, "the best I can do is go, be there, show up, and participate." Gotta agree with that. LOL at the Grey Gal story.

Joy (gardenerjoy) – Now that's taking seriously your preparation for a trip to Ireland.

Beverlyjoy – Love you "shouting back" at your Sabotaging Thoughts. Would think you could cower them into going away, LOL. Kudos for clear strategies for Thanksgiving. I might just borrow those.

maryann - Your Pecan Picking Potluck always sounds fun. When I was a kid, pecans came from trees - presumably they were sold in stores but who'da bought them when they grew on trees, LOL.

BB (bellabruna) - Congrats on those 52 pounds gone forever by a slow, steady process. You're obviously already doing something right. You're reading the "green" book, which is the source of the daily quote below. Stage 1 is the exciting part. It's neat that you have a date to start your new food plan.

On this thread, we serve as Diet Buddy (green book) or Diet Coach (pink book) to each other. We'd be delighted for you to join in; we'll be Diet Buddy to you and ask that you serve that role for us. Glad you've joined us.


Readers - chapter 4 Stage 1 The Success Skills Plan
Success Skill 6 Overcome Hunger, Cravings, and Emotional Eating
experiment 5 Prove that you can make cravings go away.
what to do . . .
. . .
10. Try an activity from your Distractions Box. If you finish it and are still experiencing a craving, try another distraction ... and then another.
11. Once the craving passes, note how much time has elapsed.
12. Give yourself enormous credit for doing this experiment.

Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), pg 85.

pamatga
11-19-2011, 09:20 AM
:welcome2: bellabruna--so glad to hear that you have decided to finish the remainder of your weight lose with the Beck Diet principles. You will be glad that you did.

onebyone :congrat: on finding your food plan you wish to follow from here on out. WW is an original and was at the fore front long before all of these others hung up their shingles. Great to hear that you are feeling more grounded as a result. I have often said that procrastinating on anything is more agony than just up and doing it. :congrat: on "up and doing it!" :carrot: :broc: :cb:

Bill Great Job on the painting and how you handled the reception food. I had the wonderful pleasure of driving down a grove of pecan trees just outside of Austin, TX on a hot day. It smelled like pecan pie baking in the oven. I thought I had died and gone to pie heaven.:D

I have never heard of the term "It leaves well." Is that a regional expression?

beverlyjoy Have you ever shared with your SIL the Beck Diet Solution books? I wonder if she could end up being an ally rather than an nemesis during family gatherings. It sounds like there might be some kind of competition between the two of you. Just one word before you go: do not cave into the people pleasing part of you that will sabotage your carefully laid strategy to avoid overeating on Thanksgiving; which, by the way, is just wonderful in its specific outline. You can do this!!

I agree with Bill. I think your plan is worthy of C/Ping which is exactly what I did.

gardenerjoy You will love Ireland. My DH is 90% Irish ancestry and he along with most of his family have beaten a path between the U.S. and "over yonder." We are going as soon as I can walk better. I don't want to waste a moment when I do.

maryann Do you have a specific recipe for the hummus with red peppers? If you do, please share. I would love to try it.

Well, I have been up 17 hours without sleep. I tried around 2 a.m. when my husband came in (after an emergency tuning downtown that went from 8 p.m.-1:30 a.m.). I have had the screwiest nights for the past week or longer. No, my usual sleep aids are not helping. I now have a cold and a very sore throat to boot. It is the crazy weather we have been having for the past week. 70s on Tuesday and Wednesday then 30s and 40s since Thursday.

For 11/18:

Calories: 1898
Carbs: 244
Fat: 70
Protein: 91
Fiber: 18
Sodium: 2906

Pam

Beverlyjoy
11-19-2011, 05:28 PM
Hi Beck folks - Yesterday was a healthy day. I am always grateful for that.

I accomplished many of my goals: planned/measured/logged food, ate seated only, no seconds, stretches & strengthening, lots of water, used my resistance techniques a few times, weigh (down) and more.

Last night I fell asleep early in my lazy boy chair. When I woke up at 12:30, my first thought was to go eat something. I pushed through using some resistence techniques. Credit.

Sodium - 1510
Short meditation

At dinner I ‘practiced’ my very slow eating. Every once in a while I will use my watch to wait thirty seconds between bites of food. It helps me think about eating slowly. Actually, my dinner took over 20 minutes to eat. Credit.

My list of strategies for Thanksgiving is growing:
- No seconds
- Small portion of things I like
- Only eat things that I don’t eat other times during the year
- Eat seated only (thanks MaryAnn for this one) I do, however, have to make the gravy which means a few tastes at the stove. I will be mindful this.
- I am thinking of adding the 30 second ‘rule’ for this meal.
(I will write these down in my journal daily as a reminder Hopefully, I‘ll remember them and find willingness to use them.)
I think to myself… it’s kind of ‘crazy’ to put so much effort into not eating or overeating certain foods at a meal. I guess it goes with the nature of my addiction.

I did not take the time for my arc/rc and reading Beck - I need to read those today.

Onebyone - so glad you joined Weight Watchers and find it better than before. I have many friends who like the program and find much success and support from the meetings. I was a member years ago. I recall all the weighing in ‘rituals’ that folks go through, too. I can totally understand how it can be a relief to have a plan.

Maryann - thanks for the idea of adding ‘eat seated only’ to the list. Good reminder. Have a wonderful time Pecan Picking Potluck. Red pepper hummus is my favorite flavor.

Gardener/joy - many good credits!

Billbe - good job leaving New England boiled dinner for another meal. I am glad you are enjoying your new lighting! I got a giggle of your the imagery of my ‘cowering sabotaging thought’.

Pam - yes, I have told my SIL about Beck. She’s not much interested in it. There is no competition at all between us as for food and weight loss. I just don’t think she likes to be gaining when I am losing. I know how that feels. She’s half happy for me… wishing it was her too. Thanks so much for your wonderful encouragement for that day. I appreciate it.
I am sorry you are still feeling sick with your cold and sore throat. It’s the pits when you can’t sleep. I have a friend who listens to guided meditations for relaxation and sleep.. She says it sometimes helps.

fyreflie24
11-19-2011, 06:31 PM
WELCOME BELLABRUNA!

Just saying Hey! Busy busy weekend shooting but I just wanted to say hey because I was thinking of you all :)

Lexxiss
11-19-2011, 06:52 PM
Hi Coaches/Buddies/Friends!

I've had a couple of rough days with food, but I never give up. Last night ended on a good note. DH was in the mood to "go out" and suggested several "chains". Instead, I found a small local (Denver) spot which advertised "healthy Asian fusion". We were pleasantly surprised and I had a healthy and enjoyable meal, which included a great Asian chopped salad, one of my favorites.

BillBlueEyes, I might have said, "it holds well" or "it reheats well" or "it always seems better the second time around." Hmm...will enjoy hearing other responses, oh, and credit for OP eating.

Welcome bellabruna!

gardenerjoy, kudos for fitting your Irish evening into your plan and congrats on a new low!

MaryAnn, I remember your Pecan Picking Potlluck from last year and recall you enjoyed it and fared well with food. Here's to another!

onebyone, yay for feeling good and grounded with your WW choice. I thought of you last night as I walked in the door. It feels very good to have "a plan" which I always return to, even when I've had an off day

Beverlyjoy, super YAY for resisting that extra snack just before bed! Kudos for a great TG strategy! I'm curious as to why you are getting the special mini-pie? Also as to why your DH seems to not understand why you desire to bring a salad? Sorry, if questions are too personal? Bringing a salad, for me, has been one of my best success strategies.

Pam(atga), sorry for your continued lack of rest. Kudos for keeping up with your Beck skills in the meantime. In addition practicing my daily skills, I, too, am seeking balance in my life.

DH has a splinter which needs taken out. He just came in. Take care everyone!

gardenerjoy
11-19-2011, 11:05 PM
A good healthy day.

WI: +0.4kgs, Exercise: +45 825/1300 minutes for November, Food: 95%op, Read my Advantages and Responses: yes

Bill(BillBlueEyes): LOL at "it left-overs well." Turning nouns into verbs is one of the things that makes English fun, although it drives purists a bit crazy. If I were writing that scene, I would take it as an opportunity to move the plot forward--"It will make a great lunch tomorrow."

BillBlueEyes
11-20-2011, 06:03 AM
Diet Coaches/Buddies - Walked (CREDIT moi) to a vegan restaurant because DW was craving a repeat of her vegan bacon cheeseburger (yep, sic). I also had a veggie burger to stay on plan for the day, CREDIT moi. Chore was one more set of baseboards painted, CREDIT moi. Each set I find my criticism of my work decreases. I'm becoming a mediocre painter without remorse, LOL.

Thanks for your help with, "Yes, it leaves well." I doubt it's a regional expression since this was the first time I ever heard it myself. I cringe every time I think of someone trying to learn English.


Joy (gardenerjoy) – Yep, "Transitive verb your nouns," he depuristed.

Debbie (Lexxiss) – I have no idea what means, "healthy Asian fusion" - but I do understand "a healthy and enjoyable meal" - Kudos for good choices.

Beverlyjoy – Yep, it does seem ‘crazy’ - but people put mucho effort into things that matter all the time. We seem stuck with the idea that rational eating should be effortless.

Pam (pamaga) – Ouch for needing to switch between air conditioning and heating in one day - with Kudos for keeping your eating on plan anyway. Love the thought of that drive through a grove of pecan trees.

Donamari (fyreflie24) – Waving back. Love the notion that you're shooting pictures of kids that will be cherished for generations.

Readers - chapter 4 Stage 1 The Success Skills Plan
Success Skill 6 Overcome Hunger, Cravings, and Emotional Eating
experiment 5 Prove that you can make cravings go away.
If this experience was meaningful to you, write a card for your Memory Box. Here is what Sophia wrote:_____________Memory Card
I can't believe it. I don't actually ever remember actively
resisting a craving before. I always gave in! It lasted
less than 10 minutes. I don't think I ever quite believed
before that cravings go away. They always seemed so
intense. Now, I know all the things I can do to wait out
a craving.
Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), pg 85.

pamatga
11-20-2011, 07:22 AM
Forgive me diet buddies/coaches, but I am only here to report that I am "alive" and my stats from yesterday.

Well, believe it or not, I have the influenza "full blown". All the symptoms. I didn't get my flu shot because I usually get a reaction to the shot. Speaking of Thanksgiving, last year, my RA was flaring up and I missed the entire Thanksgiving meal!! I had forgotten about that until just today! I stayed in bed and my husband, Paul, met with our friends at one of our favorite restaurants that has a special Thanksgiving buffet.So, see you can miss the meal without feeling deprived. It is only 24 hours and "that too shall pass".

Since I am sick and my husband will be gone on a retreat Monday-Wednesday, we were planning on going to that same Thanksgiving buffet but since it looks like I might be spending it in bed again I have decided to thaw out the frozen turkey we have and I am sending him to the store today for the rest of the "fixins". I'll make us the meal and then freeze the leftovers. Nothing like not feeling well to damper a person's appetite. 'Tis the season.

For 11/19:

Calories: 1954
Carbs: 223
Fat: 82 (olive oil and walnuts--healthy fats)
Protein: 99
Fiber: 21
Sodium: 2705

Water: 64 oz.
Exercise: sneezing and coughing. :)

Take care all!

va1erie
11-20-2011, 08:59 AM
report: didn't read my cards, weighed (5.4 under goal), ate slowly and mindfully even though I spent the last two days working a charity crafts-and- baked-goods sale. Got moderate exercise working the sale. Didn't contact my diet buddies, my bad. Very busy days. However, I just realized by looking at my ticker that today is my six-months' anniversary maintaining! Yay ME!

Beverlyjoy -- What's the 30 second rule? (Am I just blanking? Not enough coffee yet.) You say you've told your SIL about Beck -- not that you should nag her, but I wonder if sharing your response cards (or a selection of them, if some are too embarrassing to share) would help her see that the strategies you're using might work for her?

Oh, yeah, on family holiday food traditions. I read an article once about that -- as difficult as it is to change people's eating habits, it's even harder to change a family's holiday food traditions, and the hardest one of all is Thanksgiving. If a dish is supposed to appear on the Thanksgiving table, it MUST be there, even if NO ONE STILL ALIVE LIKES IT. I have experience with this exact thing myself -- my grandmother used to make a canned-cherries-in-black-cherry-jello recipe for thanksgiving every year. When my mom took over Thanksgiving, that was on the table even though Gran was the only one who ever ate it, and after Gran died it continued to appear. Every year we'd end up scraping the cherries in jello down the disposal a week after T-day. When I took over Thanksgiving and didn't make it, my mom was shocked. I said, "But mom, you don't even like it. No one ever eats it." Gran had been dead for ten years at that point. It took her two years to stop asking where the damn cherries in jello were. :) But now I'm dealing with a similar item: Celery sticks stuffed with a mixture of chopped pecans and cream cheese. Mom ate it; no one else cares about it. I made it the first year after mom died and almost no one ate it. So last year I decided I wasn't going to make it. AND WHEN SHE HEARD THIS, MY SIL BROUGHT IT! LOL!

At any rate: take the salad. It could start a new food tradition for T-day, but it will probably take a while to 'take.' And yay, you! For your T-day strategies. Mine are:

1. Soup and salad: my contribution to our family's T-day tradition was to add a salad to the table. We've had one for fifteen years now, and while people kind of looked at it funny the first year, now it's expected. I'm planning to do the same with soup, if I can find a good recipe that FEELS luscious but is actually lower calorie. (Any suggestions?)

2. Eat a small portion of the items I like but don't generally allow myself the rest of the year (full-fat mashed potatoes, gravy)

3. Skip anything I don't care about (most of the heavily-sauced veggie sides my SIL brings, dessert, rolls.)

4. Give away as much of the high-fat leftovers as possible, while still keeping enough to satisfy the DH and kids.

5. Don't worry too much. It's only once a year.

Julie -- Good for you for getting out your response cards!

Robin -- OMG, biceps curls with 24 pounds! ENVY! You should definitely go visit your physical therapist -- maybe PTs should be thinking more like personal trainers! Yes, write these down for your memory box. No, I didn't feel like going to my class on Monday, but I went. Didn't make it Wednesday or Friday, unfortunately, due to sleep issues and another meltdown Thursday night. The DH and I are supposed to go to an out of town wedding next Saturday, but DS will be headed back to school that day and I'm not comfortable leaving DD alone for that long right now so DH has decided to stay home. It's the son of a friend of mine, so he doesn't mind.

LOL on thinking that you're out of your mind! For considering paying the 3-months fee, do you mean? Or because the thought of dating scares the crap out of you?

gardenerjoy -- sounds like you're doing great on plan! And yes, waitresses get tons of special requests. The good ones don't mind a bit unless there's someone in the kitchen who's going to give them a hard time about it. :) Hooray for the new low!

BBE -- Yay, you for both navigating a spread of food and for seeing a brownie wedge as a blip rather than a downward spiral. Sometimes I think learning to fight that single sabotaging thought -- that eating off plan is a catastrophe, and the related sabotaging thought that now that you've done so you might as well go all out and start fresh tomorrow -- is possibly the biggest single cause of my weight gain. I bet I EASILY ate enough calories in the periods between those two thoughts and the mornings following them to account for the 25 pounds I was eventually carrying. Hm, on 'it leaves well' ...maybe, 'it ages well.' :D Clear in context, but also quirky and could have several meanings. LOL on "Transitive verb your nouns," he depuristed.

Pam -- Bummer on the flu! Must get my flu shot. Yes, 'overeating' is definitely a relative term. In the past, I'd have considered overeating shrimp to be making good choices. But in fact I didn't need that much shrimp and was just eating for pleasure. Which is fine occasionally as long as I realize what I'm doing and make sure it really is =occasionally=.

Debbie -- God, what a sad story about the woman at the senior center sitting hear the desserts. Is it ever really not changeable? Maybe some things wouldn't change even if she lost weight now and started exercising, but I'm always amazed at how many things do. I saw a woman at Markt (the charity fundraiser I worked at the last couple days) who looks like she has lost 200 pounds. When I told her she looked fantastic (I only recognized her because I recognized her husband) she said, "I had a lot of trouble. I wouldn't recommend it," so I assume she meant she'd lost the weight with a lap band or something. And in truth she didn't look great -- thin, but not healthy -- but she was walking around rather than using a wheelchair, which was where she was last time I saw her. I didn't ask her about her diabetes, but I have to believe it's better at ~130 than it was at 300+.

maryann -- yay for the good choices you made. Even with food being a free for all, you weighed, exercised, and got those veggies into the mix.

bellabruna -- Welcome! How fantastic that you've lost 52 pounds over nine years -- the slower you lose it, the more likely it is to stay off! :) When you say "Hollywood Bod" what are you looking for? A size 0? 3-hrs-a-day-workouts buff?

onebyone -- I'm sorry you feel like you've been a mess! But look what you've accomplished: you have a plan, and you have a good attitude toward that plan! I like the new Points Plus program for its focus on healthy choices. It's more complicated than the old Points program was, but I think it's worth it. I attend a WW meeting every week I possibly can. FWIW, I shopped around for my meeting leader -- attended one meeting by each of the leaders at my location as long as there was one that was at a convenient time for me -- and it was really worth that effort. Re: taking things off -- now that I'm comfortably under goal (my WW goal is 120) I even leave my cowboy boots on if I'm wearing them. Sometimes the clerk will whisper to me, "I'm afraid you're up three and a half pounds!" and I'll just laugh. :D

onebyone
11-20-2011, 09:12 AM
Hello Coaches

Somehow yesterday went right by and I didn't check in here. Can't even tell you what I did except for saying I stayed OP, tracked all my food, made sure I got some fruit but did not get veggies :(. I have to work on that.

My first meal of the day keeps happening at around 11am-noon now. It's shifted over the last month. I just don't want to eat right after I get up. This started when I went to the dentist and he prescribed the heavy duty mouth wash to help heal my gums. It really leaves a bad taste and I am supposed to use it right after I eat in the morning. So I think I avoid using it by pushing the morning meal later. My gums are healing, even the bad part that I wasn't sure would heal, where the tooth is deciding whether it will re-attach to the gum or not. My recent cleaning made it loose, and then the gum around it just puffed right up but this morning it seems to feel deflated and that seems like a great sign. The pain that was there is gone so things are happening. I am hopeful.

I'm really glad to have Beck behind my decision to join Weight Watchers. Because of Beck, I knew I needed a plan, and yes, she is right, it is better with one than without, and WAY better than switching it up and I still just feel relief that I do not have to figure this out. For today this is a great thing and makes me happy. I do find myself questioning whether the amount of food they want me to eat "is right". It seems so much. And they've made this change where fruit no longer has a point value but is treated like a veggie. That seems wrong but it makes me happy. I love fruit. I do harbour feelings that I wil end up with a weight gain when I weigh-in on Thursday, but if that happens it won't be because I wasn't OP, as far as I understand OP for now. If I am making a mistake I'll know since I am tracking what I eat.

This is a tough week coming up. The Potters' Guild Fall sale is Fri-Sun. As a guild we all have to do shifts in various areas to get the studio ready for the sale, then sell our stuff at the sale and then clear it out and put everything back afterwards. I feel stressed just writing that down. All I know is my bottomline with all of this does not include using food to cope. In addition, I am driving MIL to the hospital for tests on Thursday. They are putting her to sleep to get a good look at her digestion track from the top to the bottom. She is unable to gain weight no matter what she does. She tells me about this whenever I talk to her. She is completely puzzled as she says often to me "I put cream in my coffee and I should be gaining weight". Her strugle to gain weight sounds the same as mine to lose it. Her plight reminds me that thin does not equal healthy all of the time, so therefore, ergo, I can be healthier NOW not just "when I am thin". It also reminds me to live my life now, not later.

Have a good Sunday everyone.

maryann
11-20-2011, 02:38 PM
Pecan Picking was a success - beautiful day, about 65 people, lots of side dishes. I was happy for my husband and to see my good friends but I could tell I am still blue. I am really in a slump. This doesn't mean I can't get on with my life, it just means I have to be easy on myself.
SO....
I am starting Beck Day 1 today. It is perfect for the holidays because I will be focusing on HABITS which I will have control over and not the food, which I won't have control over. Credit for logging in today, 60 min. walk, protein and steamed broccoli I am having for lunch. Weight is high - 5 pounds from ticker but credit for not panicking. Credit me for weighing even though I knew it would be high after potluck and sushi.
Valerie: You are so right about holiday food traditions. Everything is tied up in grief and fear of change. I remember when 2 of the six siblings in my family stopped drinking and wouldn't allow alcohol in the house. Big deal. Now only one drinks and it is just no booze.
Pamatga: Get Well Soon.
onebyone: good luck for potter's guild.

Beverlyjoy
11-20-2011, 07:41 PM
Hi Beckfolks… yesterday was a healthy day. I am always grateful for that the willingness to keep going forward.

Yesterday I gathered with some friends. It’s some of my plant swap friends. We made ‘pretties’ for the garden out of glass/wire/beads/yard sale finds/and much more. It was great fun! I didn’t realize it included lunch. Our friend made a huge pot of Cavatinni. We all sat down to eat and I took a very small portion of the Cavatinni and some salad. I made good choices and felt good about it after. Credit.

I logged my food, drank lots of water, weighed in (down a little), ate seated only, no seconds, left a bite, tried to remember to enjoy each bite of food, and more.

No meditation or ARC/Beck.
Sodium was about 1600mg.

In the afternoon, DH brought out his jelly beans. I started to feel anxious about really wanting some. I used some of my resistance techniques in my head and got through it. Credit. Dr. Beck is right… getting through a tough time does help to strengthen the resistance muscle.

Mary Ann - I am glad your Pecan Picking went well. I agree… sometimes starting again makes it all fresh and renews & reviews the things that help us ‘live’ healthfully with food.

Onebyone - I totally agree about the importance of having a plan. When I don’t have something planned out - those food thoughts ‘spin around in my head’ all the time. With a plan.. We don’t have to go through it. I hope your MIL’s tests help her find some answers to her health questions.

Valerie - I am doing a happy dance in honor of your six month anniversary of maintaining!!!! Wonderful. ~~~~~ The ‘30 second rule’ is something a friend and I came up with to help us remember to eat slowly, mindfully… Once in a while - when I start eating fast, etc - I will take a few meals and use my watch to make myself go thirty seconds between bite. This is so helpful to me. I don’t do it all the time - but, it’s effective when I do.~~~~ As for my SIL - I have told her about Beck several times - she’s just not interested. ~~~~~~ I hear ya on family food traditions!!! I have decided to bring a relish tray with some cut up veggies, olives and pickles. This will work well for me. Another reason my salad idea was being vetoed was the issue of room for a salad plate on the table..LOL! We will have a bread and butter plate that can share relishes. DH’s family just cracks me up. Anyway.. I have a good plan that will be helpful. Actually, it’s not what I eat on Thanksgiving that caused to get to 271 pounds. It really has more to do with what I eat all the other days.

Pam - so sorry to hear that you are sicker. Please take care. I hope you feel well enough by Thursday to get together with family.

Firefly - HI back… glad you checked in.

Lexxiss/Debbie - you said I've had a couple of rough days with food, but I never give up. That is such a wonderful spirit. I am glad you ended on a good note. Your healthy Asian Fusion sounds like it worked out just right.~~~~~~~~~~ My SIL got me a small Strawberry Rhubard pie because she knows it’s my favorite pie - but, other folks don’t particularly like it. It actually was her way of showing a kindness. But.. I don't want a whole mini pie (I'll take the extra to my mom) ~~~~ As for the salad… it has to do with room on the table and family traditions. I told DH I am bringing a lovely relish plate with cut up veggies, olives and pickles. That way we don’t have to have an extra salad bowl or plate and mess with dressings. It sounds crazy… but, that’s family. LOL. I am pleased with this decision. I am feeling good about my strategy for that day. I plan to enjoy each bite of food.

Hi Gardener/joy - glad you stopped by. Hooray for a healthy day!

Billbe - you said: Yep, it does seem ‘crazy’ - but people put mucho effort into things that matter all the time. We seem stuck with the idea that rational eating should be effortless.
I think this is really spot on. It is helpful to hear this. Also, once again your quotes from Dr. Beck’s books are helpful too. Glad you had an OP day.

Talk to you all tomorrow.

gardenerjoy
11-20-2011, 10:35 PM
I've been waking early for some reason, meaning an early breakfast. Meaning that "hunger is not an emergency" is a vital strategy to get myself to take the time to prepare the lunch that I planned instead of grabbing something quicker and less healthy.

WI: -0.05kgs, Exercise: +45 870/1300 minutes for November, Food: 90%op, Read my Advantages and Responses: yes

BillBlueEyes
11-21-2011, 06:00 AM
Diet Coaches/Buddies - I nibbled more at a spread of food at a social hour - Ouch. I didn't really want the food; think I felt tension and was reacting to that. So I went home and decided to compensate by skipping my peanut butter and banana sandwich and, instead, just finishing off a container of guacamole that was on the verge of getting too old. A good idea, until I found my hand in the bag of corn chips again and again. So, Double Ouch. The scale reminded me this morning with two pounds of water weight, like a finger wagging at me, LOL.

onebyone – Yay for healing gums with Kudos for your efforts on their behalf. Appreciate, " this does not include using food to cope" - I always need to hear that. And thanks also for, "It also reminds me to live my life now, not later."

Joy (gardenerjoy) – Welcome to the early morning club. For me, the desire for lunch does come earlier when I get up earlier.

Beverlyjoy – Kudos for only taking a small serving of Cavatinni - I just googled the recipe and know I'd want a HUGE platter of that.

Pam (pamaga) – Ouch for an early season flu and for the need to change your Thanksgiving plans. Yay for "olive oil and walnuts--healthy fats" - two of my favorites.

maryann - I do enjoy being reminded of picking pecans, although part of that memory is over eating them, LOL. Yay for restarting the Beck strategies to get them fixed in the old head.

Val (va1erie) – Congrats on your six months of maintaining. Yep, Yay you alright. LOL at your "canned-cherries-in-black-cherry-jello" story. Thanks for another set of Thanksgiving strategies - I'm collecting them all because Thanksgiving tends to be difficult for me since we sit at the table for an extended time with family chatter. My DW makes a dynamite pumpkin soup with canned pumpkin, onion, and chicken broth. If you're interested, I'll get the exact recipe.

Readers - chapter 4 Stage 1 The Success Skills Plan
Success Skill 6 Overcome Hunger, Cravings, and Emotional Eating
experiment 5 Prove that you can make cravings go away.
Sophia, like all of the dieters I counsel, found that this was not a one-time experiment. She needed to do it over, and over, and over again. She actually didn't have to provoke cravings, though - for her, they came on naturally. Once she had a craving, her sabotaging thoughts always started: I don't think I can resist ... It won't really matter if I eat this. She finally learned that these thoughts were false and that she could indeed resist. She recognized that giving in wasn't worth it because every time she did, she strengthened her giving-in muscle, which made it harder to resist (and more likely that she would give in) the next time ... and the next ... and the next. After a while, her resistance muscle became very strong.

Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), pgs 85-86.

pamatga
11-21-2011, 07:04 AM
Yesterday was pretty rough regarding the cold/flu I have but I was able to change my ticker down once again so I am very happy with that. I decided to change our Thanksgiving plans since I will probably just be feeling better by Thursday. I am going to make the meal here at home.

I am fortunate that Paul's two favorite foods are the turkey meat and a mountain of mashed potatoes with a simple vegetable. Since I am the one who likes all of the side dishes I have decided to scale down the amount that I prepare so that the leftovers will be significantly less. He went grocery shopping yesterday and I had him get one large sweet potato (I finished up the ones I had gotten from our garden) so my sweet potato casserole will have the max of two servings. I haven't eaten Thanksgiving with my nuclear family in 8 years. I hosted it in 2003 since I knew we were moving here in January 2004.

It is interesting to hear of your different "traditions". Since my son is a vegan and has been for almost 20 years and my sister's partner (at that time) was lactose intolerant and ate on a gluten-free diet back then; all of us who prepared meals had to make sure we made "old favorites" according to their specs. So, mainly it wasn't the actual hot meal that had "land mines", it was all of the desserts afterwards that created "problems". My difficulty came in the form of having too many rich desserts.

Fast forward to this week: I have decided that the best way to avoid overeating is to make no more than two servings of each side dish. The only leftovers we "should have" will be the turkey and the mashed potatoes.

For those of you who will be facing a lot more "land mines", I hope you can find a way to step around those without hitting a booby trap of any kind.
I read all of your posts but I won't be writing any personals today. I hope to tomorrow.

For 11/20:

Calories: 1880
Carbs: 262
Fat: 60
Protein: 75
Fiber: 31
Sodium: 1865

I am certain that by having my sodium under 2000 mg allowed me to see a drop in weight. I need to really work harder at that because I believe I would see a more steady drop in weight.

Credit I hate to admit this but in the past I "defined" being sick as a special occasion and I used to eat foods that were high in carbs, sweet desserts and sometimes very salty simply because they were the only foods I could really taste and I used to "rationalize" that I was sick and I "deserved" to "treat myself".

Well, I am very happy to report that I did my best to stay on my food plan although the extra calories were in the form of drinking more orange juice (something I usually don't do much of). However, I did not eat off my plan nor eat extra foods. I will say at times I felt somewhat stressed by the fact that I wasn't using food to "make me feel better" but when I stepped on the scales this morning, it really made up for all of those anxious feelings.

Pam

fyreflie24
11-21-2011, 09:42 AM
Hey friends!

I am trying to get caught up!

Tazzy: You are doing so well! I can’t imagine being that close to my goal yet but you inspire me that it’s possible ;) Those boot classes look amazing, but scary as **** to me! Good for you for taking it on! I’m working on getting through Zumba classes too. OMG they kill me! Thanks for the reminder that it gets easier. You rocked that pre-Christmas dinner! Very impressive and inspiring!

Pam: Thank you for the kudos. I love the plan you laid out in all it’s pieces, thank you so much for doing that! So may things to keep in mind. Great on bypassing the craving! Your hubby sounds like a great guy! I find controlled quantities of things like Chocolate will keep be more on plan than cutting it completely. Hope you’re feeling better soon!

Onebyone: Up one and off plan for 16 days? Girl, that’s a huge credit! Congrats! Hope the tooth is better! Congrats on Weight Watchers!!

Beverlyjoy: Great getting on plan and that soup sounds awesome! I need to do more soups. Yay for returning to ticker weight! Thanks for the encouragement. I don’t know if it was a direct result of the over indulgence, but last week was a barely a pound lost week even though I hopped right back on plan, ugh. I did have to loose the weight I gained so that was part of it; guess I should see that as more of a credit huh? Anyway, really helping me stay focused on this week! I’m a huge emotional eater so I get it; the robbery sounds very scary! Good for you for putting those thought where they belong! That’s really awesome.

Lexxxiss/Debbie: Omg, like turning 21, that’s a riot! so true! Excited you’re getting your environment organized in a manner that’s so helpful! Onederland has been awesome! Just got a pair size 14 (wide cut but oh well lol~) jeans. I’m in a biggest loser too... and I had also had my big drop prior. But I’ve been true to the course and have now stayed in first place for the last 3 weeks. I’ve really enjoyed it, especially since I have to post a picture of my scale every Monday! Best with whatever you decide! Thanks for looking at my site! The nature of my goal really centers around this beach trip. It had been over 20 years since I’d even set foot on a beach and I’m just so tired of not living life b/c of my weight. I also do better with a certain amount of pressure :) lol!

Va1erie: Thanks for the encouragement! Happy 6 month maintaining anniversary!! That’s just fabulous!

4EverLearning/Robin: I’m encouraged about working with smaller amounts of food, especially coming into this week! Good luck with the eHarmony stuff and keep us posted :) Late yay on the great training session! Those are so awesome! You’ve come so very far, so inspiring!

Bill: Great about the pie crust. I’m finally starting to understand the idea of eating ‘some’; thanks for being the role model of that!

JulieB: Best managing the celiac! I’m glad you’re feeling better; put yourself first where you can! I’ve found the Beck suggestions to be very helpful. I have my response cards programmed into my phone and have an alarm to read them. Interestingly, even when I can’t read them, the alarm reminds me that I have a purpose on this journey and to stay focused. The eating-at-the-table technique is awesome! Just pick one or two and get started, adding as you feel comfortable. It’s not a race. Best!

gardenerjoy: Great on being ahead of your NaNoWriMo! I can’t imagine even thinking of taking that on so I have great respect for those who do! Awesome on the new lows! Special requests are hard for me too so congrats to you for doing it!

Maryann: You are doing great! Congrats on staying on target!

Thanksgiving: Oh this week is going to be fun! I’m making our Thanksgiving dinner so no biggie there. The next day we have Thanksgiving with friends and then dinner at another friend’s house the next day! Ahh!! Two words, portion control. Oh and work outs! I biked 20 miles yesterday with a friend which was great! I hope to do more of that over the week. Last week I only dropped .8 lbs so I really have to focus on getting through this week successfully. I really want to be at the half way mark by New Year’s day! Focus, focus, focus!!

fyreflie24
11-21-2011, 09:47 AM
Oh one more thing. I went to Sax Off 5th which is Sax 5th Ave's outlet with a friend yesterday. It was the first time I was able to do a shopping trip with her since I can now (barely) fit into the styles there! It felt nice :) I got a new dress for my husband's holiday party, a 12. I didn't expect to be a 12 at this weight so it was a nice surprise.

va1erie
11-21-2011, 10:14 AM
report: didn't read my cards, weighed (5.4 under goal), ate slowly and mindfully and sitting down, got spontaneous and planned exercise this morning, contacted my diet buddy!

maryann -- Good for you for being easy on yourself when you need to, and for starting with Day 1 again to get yourself back in control of your habits!

Beverlyjoy -- good for you for using your resistance techniques on the jelly beans! Oh, I like that 30 second rule! I need to slow myself down, too.

BBE -- Ouch on the 2# from water weight! It'll go away tomorrow, I bet. Thanks for the offer of the recipe! Pumpkin has never been my favorite, but I've found what looks like a very good butternut squash soup, so I think I'm going to go with that.

Pam -- well, making only the number of servings needed is definitely a strategy to prevent overeating! :)

Donamari -- Yay on the size 12!

Off to do the T-Day shopping -- 22 at my house this year, which is a smallish group for us. I do the turkey, stuffing, gravy, mashed potatoes, plus odds and ends like relishes, drinks, plus this year a soup. The rest of the family does all the sides, desserts, rolls.

Beverlyjoy
11-21-2011, 02:47 PM
Hi coaches/beckies/ friends - yesterday was a healthy day... I am so grateful.

We went to our cousin's little daughter's fourth birthday party yesterday (it was mostly adults/family). It was at 2pm so I figured it wasn't a meal. At 3:30 dinner was available -a bbg spread of food from the best bbq place in town. I switched gears in my head and had some smoked pulled chicken (sauce was available.. didn't need it) half a bun, fruit and veggies. They had beautiful fruit/dip & veggie/dip platters - wonderful! I enjoyed each bite, felt no guilt and swapped out my snacks planned for later in the day in lieu of dinner. YAY.

I accomplished many of my daily goals... including exercise, waters, logging food & sodium, writing in my journal, weighed (down a wee bit) eating seated only, leaving a bite and trying to enjoy and taste the food. My sodium was about 1500mg. I got in a long meditation in the morning.

I’ve already mentioned my strategy for Thanksgiving. I am also aiming to have no food/eating guilt that day. I want to enjoy each and every bite of food. Actually - guilt around food has been a major issue for me my whole life. I am hoping to avoid it on Thursday.

Gardener/joy - good for you remembering food is not an emergency!

Billbe - double oops on the extra food. Good to recognize it and move forward. I hate water weight… but, it’s right in our faces - a real indicator. Hop right back into your routine - you will be fine. Yes.. Please post DW’s pumpkin soup recipe. I love pumpkin and eat it almost every day.

Pam - It’s nice to have the chance to be ‘in charge’ of the Thanksgiving food. Sounds like you’ve got lots of things folks cannot eat. I hope you feel well enough by then. Good idea aiming to have only a small amount of leftovers. It reminds me of the year my cousin’s power went out and we ended up with six extra folks at the very last minute for Christmas dinner. Ya know what…. We still had enough food. Point is… good idea to plan for less.

Fyreflie - good strategy! - portion control is key!! Good job on all the biking! Carry on and have a great week. I am doing a size 12 happy dance for you!

Valerie - I am always happy/impressed when folks get in that spontaneous exercise! Soup for Thanksgiving.. Sounds so good.

Lexxiss
11-21-2011, 09:19 PM
Hi Coaches/Buddies/Friends!

Between internet woes and my work schedule I've had a difficult time checking in. My current food trend is "so so" and daily weigh ins continue to fluxuate right around my ticker. I'll take that. I sense that without my Beck skills I might really be totally off my plan right now. My Beck skills help me keep it together one day at a time.

I'm working through some changes right now. A benefit with my new job is one meal per shift. I've been making good choices and bringing home a meal every day which DH and I split with dinner. There is one problem; the choices DO conflict with some of my food principles ie: organic and free range meats. When I bring home a ham sandwich I'm operating on "cheap". After the Sr.Center turkey dinner I brought home carcasses and made tons of stock, operating on "don't waste it". I was putting up all the stock this morning and realized FOR ME, if I'm going to continue to lose weight and focus on healthy I need to stick with my principles. I pitched ALL the stock and decided to get back on track preparing meals from home I did not bring anything home today. I feel like I've made progress in my relationship with food.

Dinner awaits...must go. Thanks for being here everyone.

Pamatga, I hope you are feeling better daily!

gardenerjoy
11-21-2011, 09:24 PM
Forgot to weigh myself this morning -- a symptom of waking up early with story ideas. My NaNoWriMo novel word count is 38,512 which is about a day ahead of schedule. I'm also about a day ahead of schedule on exercise. With a holiday later this week, this is a good place to be.

We got a turkey from the CSA, but we aren't the turkey providers at Thanksgiving. So, I cut it up and DH grilled the pieces this evening. Yum! And lots of leftovers, most of which I froze.

To go with the grilled turkey, I made a good dressing with homemade bread and stock. I love dressing! To the point that I have overeaten dressing that isn't good at all (which is what we'll get on Thanksgiving). So this is a complicated response to the sabotaging thought at Thanksgiving: "I'll only get this dressing this year, so I've got to eat all I want now." I've had good dressing now (and there are leftovers of this as well), so no need to overeat it on Thanksgiving.

WI: NA kgs, Exercise: +80 950/1300 minutes for November, Food: 90%op, Read my Advantages and Responses: yes

onebyone
11-21-2011, 10:32 PM
Hi Coaches

I had a long and productive day today. It took forever but I managed to get my ceramic work finished for the show. Good thing as when I chekced the very complicted schedule for the coming week I sw that I was supposed to have my things in by 11am this morning. Um... I saw that at about 2pm. So I called someone and explained how as a newbie I am a bit lost on how the sales stuff goes and was assured that so long as it's in before 9am tomorrow and the Jury of 1 (yes we have a jury consisting of one member--a bit of a buggaboo with me I admit) reviews our work for quality and our pricing for saleability, and has the authority to either change our prices or not allow our work in the show, (I won't be surprised if some of my stuff is excluded), my stuff can be in the show. i was going to drop it off tonight but am too exhausted to drive over so I'll just do it in the early morning.

Foodwise I was very hungry today. I went over my daily points today for the firt time and into the weekly points. I planned out all my food in the morning so I knew this would happen.This is only the 2nd day I've reached my daily point total in 5 days of being on WW. I am still enjoying having a foodplan. I did weigh-in on the wii fit and saw a drop from yesterday which was a relief.

It was 50% off day at Value Village today (used clothes/stuff store). It was packed! I decided to just buy some jeans and bought 3 pairs of size 20's. I didn't bother to try them on as they cost about $3 each and either they are too big (which is ok), or they fit, (also ok), or are too small (they will fit soon enough). Turned out one is perfect, one is tight and one fits but is kind of short in the leg--harder to fix that problem.

Guess that's it. I have to say, since I'm in Canada we've already had our Thanksgiving, and I am thankful for that. All the best to all of you Becksters getting ready for the big day across the border!

BillBlueEyes
11-22-2011, 05:35 AM
Diet Coaches/Buddies - I thought about my DW's trail mix, and then remembered I don't do that - CREDIT moi. It happened, of course, because I had something to do that I'd rather not. Food appears to my brain as an instant way to make small unpleasantness’s go away, but it hasn't ever, and won't. You'd think that after a lifetime of failure, a failed thought would just quietly go away.

Turned my walk, CREDIT moi, into an errand and enjoyed the warmish sunshine.


onebyone – Yay for three pairs of jeans at $3 each - I do love bargains in clothes. Kudos for getting your ceramic work finished in time for the show.

Joy (gardenerjoy) – Grilled turkey sounds yummy. LOL at the convolution with the Sabotaging Thought about overeating Thanksgiving stuffing.

Debbie (Lexxiss) – Absolutely amazing that you pitched all that stock - Kudos for choosing your path and sticking to it.

Beverlyjoy – What a great demo on how to enjoy an unexpected meal. Pulled BBQ chicken is a fav.

Pam (pamaga) – Sending virtual chicken soup to help beat that flu. Kudos for staying your plan even though sick.

Donamari (fyreflie24) – This, "Two words, portion control," sounds like a great plan for someone facing three Thanksgiving dinners. Kudos for that 20 mile bike ride.

Readers - chapter 4 Stage 1 The Success Skills Plan
Success Skill 6 Overcome Hunger, Cravings, and Emotional Eating
experiment 5 Prove that you can make cravings go away.
Think of a craving as an itchy rash. If you scratch it, you will get temporary relief - but the itching will return. If you tell yourself, [I]it's itchy again ... Oh well, I'm going to ignore it and keep doing what I'm doing, it will subside.
Turn your attention to something else.
-----------------------------------------------------------Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), pg 86.

va1erie
11-22-2011, 08:46 AM
report: read my cards, weighed (4.2 under goal), ate slowly and mindfully, got planned and and a reasonable amount of spontaneous exercise (7852 on ped), contacted my diet buddy.

Beverlyjoy -- Yay, you for handling the birthday party food!

Debbie -- I'm glad you're feeling like you're making progress in your relatioship with food.

gardenerjoy -- Wow, 38512! Great progress on NaNoWriMo! And good for you for figuring out a response to the sabotaging thought that you have to eat bad dressing because it's the only dressing you'll get. :)

onebyone -- Don't forget that those weekly points are yours to eat. They're not "overeating."

BBE -- that trail mix is a real temptation for you! Good for you for giving yourself no choice.

fyreflie24
11-22-2011, 09:05 AM
Va1erie: 22 is a small group?!! wow :)

BeverlyJoy: Great working on the fly and making great choices! I keep wondering at how possible it is!

Lexxiss: Sometimes a ‘diet breather’ is helpful! Great job maintaining your weight! Your food principles are awesome! My husband and I try to eat in similar ways. So awesome when we can FEEL the changes!

GardenerJoy: Yay being ahead on writing! We’ve decided not to do dressing this year, but just filter as much fat out of the juices as possible and use that over the meat. Avoiding temptation all together! :)

Onebyone: Great on getting the work done for the show! I’d love to see pix! Great on the drop and excited WW is working so well!

Bill: Interesting observation about food helping to make unpleasantness go away. I need to think that one through too...thanks sharing!

The scale has not moved much since I had a oinkfest over a week ago. Very frustrating. I'd really like to get another 3 lbs off by the end of the month. Maybe it's a blessing in disguise b/c it will help me remain more focused during the upcoming 3 straight days of food fest. Well at least I'm cooking one of those days so that will be easier.

Tazzy
11-22-2011, 11:00 AM
Hi Everyone,

I've been MIA for awhile here with my very busy, chaotic life at this time of year. Have been trying to stay on plan for the most part, weigh everyday, eat sitting down, no seconds, trying to leave a bite. Really need to get back to reading my cards daily. Between work, Zumba, boot camp and the usual life in general things like laundry and groceries I rarely seem to find time to sit at the computer right now. Two more Zumba classes until the new year, I have done 4 of my 20 boot camp classes so plan to keep those going through December.

A couple of NSV for me, went shopping on the weekend and bought pants in a size smaller than I have in a very long time, although I did have to try on the "usual" size to confirm that the smaller one was correct. Also finding a lot more endurance in both Zumba and boot camp even in the last one makes me wonder every time I'm there what I am doing. The scale is once again stuck but looking back over the last 2.5 months of doing Beck it falls right into a pattern so I'm not stressing about the number. DH is still on board full force with calorie counting and that makes so many decisions much easier for me. When temptations are not in the house for anyone better choices are made. I found myself late last night digging into DS Halloween bucket, stopped myself and choose a banana from the bowl on the counter. Think it's time for the Halloween candy to disappear from everyone's view.

Have a great Thanksgiving to all of you south of the border. As onebyone said I'm happy that ours is over and we have a nice long break between that and Christmas. I'll check back in again soon!

:wave:

Beverlyjoy
11-22-2011, 11:21 AM
Hi folks/beckies - yesterday was healthy. So grateful. I have managed to put together two full weeks of healthy eating/living. It's been a long time since I've strung that many healthy days together.

The scale is down another two pounds from last week. It feels so good. I fit into a nice demin dress today that was snug. YAY

I accomplished many of my goals yesterday: measured/logged my food, lots of water, some jounalling, always left a bite of food on my plate, slowed down eating a little better, kept track of sodium (1505mg), resisted eating an extra snack before bed and more. Grateful.

I have been really working on slowingdown my eating and really tasting the food. I am doing better - still not consistant yet.

Today we bring over lunch to my mom. She hasn't been feeling up to going out.

I have my strategy ready for Thanksgiving at my SIL's. I am hoping for the willingness to see it through. I've been giving it alot of thought, writing it here and in my journal... so I am hopeful.

My wish for myself and all of you celebrating Thanksgiving on Thursday to enjoy each bite of food and walk away with no guilt.

Gotta scoot... talk to you later.
As always, thanks for being my coach & friend, sharing your wisdom and support.

Here is the Newsletter from the Beck Institute that came into my email today. It has some helpful ideas.

http://campaign.r20.constantcontact.com/render?llr=bencpkfab&v=0012kO3uRH1XjBdFZAqvgzj3YiTsqswMK6e63GQ6c4_EttcC XiJo5Ij90k5f_Zz4n87bv3b1rxdZkmm5MF9F20a-edpI_-1QPOF7Ji1EFzWl2mUodEt4ZCtgA%3D%3D

pamatga
11-22-2011, 08:25 PM
Again, I am not going to do personals. Since we have severe T-storms going through this area, I won't be long here. I just wanted to post my food accountability for yesterday. I thawed out a pumpkin pie and I ate it in one sitting. I have said this before and it bears repeating, for me anyway:out of sight, out of mind and especially not in my mouth!! It is the ONLY time that I eat quickly. For me, trigger foods trigger fast eating. I "test" myself every so often to see if I handle trigger foods. The answer is still NO!!

Credit: I immediately went back on my food plan and I had a small meal when my next meal was "supposed to happen". I wrote it on my food log. I shared the experience here. So, I hate to say this but my calories were more reflective of that than anything else. At least, I got a lot more fiber in.

This is the second year that I have been sick on Thanksgiving. Now my head cold has moved into my chest. I am getting enough sleep thanks to the medicine I am taking but today I have been coughing a lot more. I hate that more than anything. I am sure that I will have this for another 5-7 days before it all passes. I know the pattern that it takes so all I can do is treat it, take care of myself and wait it out. Thanks for all the well wishes.

I am doing my best though to make sure that I am getting my healthy fats in with olive oil and nuts and eating my fruits and vegetables. I have some vine ripened tomatoes from my garden that are just delicious. You just don't know what you are missing. My radishes are ready to pick so hopefully I will be able to get those this weekend.

Surprisingly, I only gained .2 lbs as a result. (I weigh every day and I have for eight months so I know what to point my finger at right away before one day turns into two and so on). With this bad head cold and now bronchitis my appetite is non-existent except I can taste sweets. Good thing there aren't many other things around here to tempt me. No snack food or sweets. The next "temptation" will be on Thanksgiving Day when I make homemade fudge for my husband. I think I am going to ask him to leave it in the car and keep it there. I'll report how that went.

For 11/21:

Calorie: 2076
Carbs: 289
Fat: 70
Protein: 94
Fiber: 30
Sodium: 2650

Water: 80 oz
Exercise: does running to the bathroom a lot count? ;)

Pam

gardenerjoy
11-22-2011, 10:22 PM
I ate more of my own home-baked bread than I planned. Been a while since I fell into that trap. Too much entitlement surrounding Thanksgiving, I think. Bizarrely, I think I rewarded myself for how well I'm confident I will do on Thursday. Heh. So, tomorrow, I have a plan, similar to the plan that has worked for the last couple of Wednesdays. And I intend to follow it 100%.

WI: +0.3 kgs, Exercise: +40 990/1300 minutes for November, Food: 70%op, Read my Advantages and Responses: yes

BillBlueEyes
11-23-2011, 05:45 AM
Diet Coaches/Buddies - It's raining like Noah's flood out there. I'm looking forward to taking a walk to get a bag of coffee but there's a level of rain that's more than I wish to swim through. Eating was on plan, CREDIT moi. Evening snack was two small apples that had gotten lost in the fridge for a while. One remained crisp, one didn't. Alas, I ate them both anyway. Guess I'm not a foodie, LOL.

Joy (gardenerjoy) – Gotta love the notion of a food reward for being so prepared for food mindfulness. Sabotaging Thoughts are like ants - they always find the picnic. And thanks for "entitlement" - I'll think about that when facing a bountiful spread tomorrow.

Beverlyjoy – Kudos for seriously preparing yourself for Thanksgiving.

Pam (pamaga) – I hadn't thought of this, "For me, trigger foods trigger fast eating" - but it's true for me, too. Ouch for the pumpkin pie episode - march on.

Tazzy - Do like being reminded, "When temptations are not in the house for anyone better choices are made." When there's a leftover pastry type dessert, it seems to get consumed and I'm one of the consumers. Better just not being here.

Val (va1erie) – Sounds like a good day; Kudos for continuing to wear your pedometer.

Donamari (fyreflie24) – Yay for preparing to "remain more focused during the upcoming 3 straight days of food fest" - I, too, need to be reminded of the challenge.

Readers - chapter 4 Stage 1 The Success Skills Plan
Success Skill 6 Overcome Hunger, Cravings, and Emotional Eating
experiment 5 Prove that you can make cravings go away.
Once you get really good at resisting cravings, you should stop trying to distract yourself from them. You should continue reading your Response Cards and Advantages Deck, and just learn to tolerate the discomfort of cravings in the same way that you tolerate other physical or psychological discomfort at times.

Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), pg 86.

Beverlyjoy
11-23-2011, 06:09 AM
Hi everyone... yesterday was mostly on plan/healthy. I did eat extra in the evening. I think I was reacting to the stress of dealing with the thoughts of all the food in the next couple days. Such a crazy disease I/we have with food. I have a solid plan - but, I am hoping for the willingness to use my resistence techniques.

I hope all of my American friends here have a wonderful Thanksgiving. Let us concentrate on the spirit of the day... the many gratitudes we have everyday.

I will try to check in.

Billbe - thanks for the recipe! I plan to make it next week.

Have a wonderful day.

va1erie
11-23-2011, 08:32 AM
report: read my cards, forgot to weigh :( , got planned and spontaneous exercise, contacted my diet buddy.

Donamari -- Yeah, I sometimes have as many as 30, so 22 is smallish. Bummer on the oinkfest <g> but good for you for finding a silver lining in it rather than seeing it as a catastrophe.

Tazzy -- Yay on smaller sizes and more endurance! Good for you for not stressing over the absolute number on the scale.

Beverlyjoy -- Yay on the scale being down and on fitting into a dress that had been snug! It's amazing that the very thought of more food in the coming days can make us stress to the point that we eat more TODAY.

Pam -- okay, so you had a setback with the pumpkin pie. :( Was this a test, or was even the first bite unplanned? Good for you for getting right back on plan and logging the incident.

gardenerjoy -- The sabotaging thoughts of "entitlement" surrounding special occasion eating is a tough one to counter. The helpful response that resonates best with me is that there's always some sort of special occasion -- birthdays, weekends, nights out with the girls. So while a TRULY unusual occasion -- that is, something that really does happen only very occasionally -- is an okay reason to allow myself to eat more than I usually would, all the more frequent/long-lasting ones (like "it's the holiday season") means eating "more than usual" has become USUAL.

BBE -- it was raining here like crazy the last two days, too. Finally stopped yesterday afternoon, and I was able to walk to my class this morning. LOL on eating both the good and the bad apple!

maryann
11-23-2011, 01:21 PM
Diet Coaches/Buddies - Day 3 on my journey back through Beck. Eat sitting down! I just read the sentence about inevitably gaining weight when this habit goes out the window. That is me - four pounds in two months and I have been eating standing for about two months now. So I am glad it is today's focus.
Weight: 5 pounds from ticker
Credit: read ARC cards, re read Zone Diet, exercised planned for today - Yoga at 4:30. food written down.

I am on vacation. I will putter today, enjoy DS. I bought him a Lego's advent calendar and he was over the moon.

Beverlyjoy – It is crazy how I react to FUTURE stress in the present. It reminds me of the quote: The scariest things I ever faced never even happened. That is the truth about projection.

gardenerjoy - your word "entitlement" hit the nail on the head. How much food there is around. It is not from any effort or merit on my account. It is not "mine" so why should I eat it.

Pam (pamatga) – Sorry you had to experience the pumpkin pie incident. When I have done that, I feel terrible about myself. I treat myself far worse than anybody treats me. Sorry you are still feeling poorly.

Tazzy - Congrats on the commitment to exercise. I love Zumba Classes as well. It is very motivating to me to know I plan for my own health.

BBE: How cool that your snack is two apples in the middle of FOOD FRENZY week.

Val (va1erie) – Credit for peed. checking exercise. I always think I will start that and don't.

Donamari (fyreflie24) – credit for perseverance despite a scale not moving. In that situation, I sometimes think about the months before Beck when I was trying my best and the scale was moving in the WRONG direction.

gardenerjoy
11-23-2011, 10:53 PM
Happy Thanksgiving tomorrow for the USians among us. Like many of you, I'm in charge of the salad for our gathering, which means there will be one really healthy option for me and I intend to focus on it, take tiny servings of other things (remembering our 3 bites discussion from a few weeks ago), and spend most of my time enjoying family and conversation.

I'm grateful today for each of you, especially our fearless leader Bill (BillBlueEyes). The positive changes in my life in the last two years astound me. Our little community here is the foundation of all of that. Thank you!

WI: NC in kgs, Exercise: +0 990/1300 minutes for November, Food: 100%op, Read my Advantages and Responses: yes

onebyone
11-23-2011, 11:36 PM
Hi Coaches

I'm about to hit the hay. I just ended the first week on Weight Watchers and it feels pretty doable still. I haven't felt deprived or rebellious or anything all week. It seems like a miracle. I had two days where I went over my points, most days at point level and we'll see what the scale reads tomnorrow. I made sure to drink up all of my water tonight. I had a huge splurge tonight in honour of DH's review at work. He's been in his new job for a year on Dec 1st. It just astounds me what he has managed to accomplish for himself and the challenges he has overcome. His review went well and he's getting a 4% raise and what can I add to that? Not much. Things are good.

I spent the day arranging the upstairs work for this week's coming sale by the potters' guild members with one of the original guild members today. It was tedious and painstakingly slow but we got it done and in only 6 hours :dizzy: BUT done it is. I will give myself a big credit for being able to handle the most difficult guild members as I was told they would all be present today and that they were! No problemo my people skills are alive and well. I was wondering if they still were. What a relief. BTW I just attached a jpg of one of my "messenger birds". This is the Joy Bird.
He makes me laugh.

Driving home a thought came to me that has come to me recently. I was thinking how my weight issues began at age 8. I clearly remember my binge eating happening when I went home for lunch and my grandmother was happy to oblige. Now I am 48 and I am done with this particular issue. I can feel it. Something has seriously shifted deep down inside. I truly do not want to be that person anymore, the one who eats over things, the one who uses food to cope. 40 years is long enough to practice this behaviour. I'd like the next 40+ years to be about something else now. I just think I have done my time.

Tomorrow I drive my MIL to the hospital for her test: a full colonoscopy/gastric whatever test with the camera down the throat and the rest of the digestive system. It will take three hours. She has told me several times not to spend three hours at the hospital waiting for her. It seems to be very important for her to know I won't be sitting and waiting for three hours. The hospital is in another end of town so I get to explore. But I'll bring a book as well just in case it's easier to stay than go. I won't tell her that ;) I'll be heading to her house once I weigh in at WW. My wii fit weigh-ins have shown drops in weight so I hope the "official scale" does too.

Bye for now :)

4EverLearning
11-24-2011, 12:39 AM
Yikes, I see that it has been a full week since I have been on here. Ouch. In addition to being ridiculously hectic as usual, this week has been an extremely sad one for me, because two friends of mine died of cancer within the span of five days. (One was a fellow choir member from church; I've known him for years and have taught two of his kids. The choir had planned to go to his home to visit and sing for him last Wednesday, but his wife called at the last minute to say he wasn't up to it. The other was also from my church and was the wife of a faculty colleague of mine; she died quickly from cancer of the esophagus, just like my mom. Both of them were only in their early 60's.) One funeral was last Saturday, and the other is this coming Saturday.

I no longer remember the sequence of little ups and downs on the scale, but I have weighed every day, and today I was at 128.4. I've had four personal training sessions since my last post and have also gotten some additional spontaneous exercise. My eating has been OP every day despite my sadness and stress; yay me! But I have not read my cards or contacted my diet buddy for a full week, longer than I've ever been out of touch :(.

I read all of the posts but am not going to try to comment on all of the wonderful successes I saw there, for fear of leaving someone out or my memory failing me. But please know that I am cheering all of you on and celebrating your wonderful accomplishments with you! I am very, very grateful for many things this Thanksgiving, and finding this supportive, thoughtful, insightful group is certainly among them.

I am having my Thanksgiving meal with an older woman who is the widow of a colleague of mine and also taught part-time at my campus many years ago. Rose and her husband took me under their wing and were like parents to me. Their daughter is my age, and she and her husband will also be there tomorrow, along with Rose's grandkids and great-granddaughter. Rose was a dietician and has always cooked terrific, healthy meals. But she isn't feeling up to it this year (she recently had surgery for breast cancer), so we are eating at a really nice restaurant. I will miss the home-cooked food, but the good news is that it is much harder to overeat when no seconds are available, and there are no leftovers! I plan to focus primarily on the turkey (no gravy) and vegetables and to limit myself to three bites of anything else, like mashed potatoes or cranberry sauce. I will definitely have a whole piece of pumpkin pie, though, since that is my absolute favorite food, and I only eat it on Thanksgiving. THAT is definitely worth the calories!

Thanks so much for all of the support regarding the possibility of dating. I feel paralyzed by my fear but, paradoxically, also feel that I am probably as ready as I will ever be to tackle my fear. I firmly believe that courage isn't the absence of fear; it is feeling fear but taking a deep breath and forging ahead anyway.

I hope all my fellow Americans have a wonderful and blessed Thanksgiving. There is so much to be grateful for.

Beverlyjoy
11-24-2011, 06:29 AM
Hello friends... Turkey Day! Family day!

The weather is good for our travelers (me included). I am grateful for that. So, far I have made some good choice, no seconds and eaten slowly. I don't think I am in a 'lose weight' mode. However, I am making thoughtful choices.

I hope all those celebrating Thanksgiving have a wonderful day. I have much to be thankful for,myself.

Enjoy your day.

fyreflie24
11-24-2011, 07:35 AM
Happy Thanksgiving US Beckies!

Grateful to each of you and the support you give on this journey.

Special shout out to Bill for his sage advice.

Enjoy your day!

Best to our Canadian friends as well... :)

BillBlueEyes
11-24-2011, 07:43 AM
Diet Coaches/Buddies - Happy Thanksgiving Day to all who celebrate.

Clear day today, albeit chilly. I've got a turkey in the oven and will make some okra in curry sauce - by recipe yet to be made up. Eating was on plan, CREDIT moi. I spent most of the day on the phone with kind folks who administer health plans to accomplish something minor that I couldn't do on their site. Well, turns out that they couldn't either; they had to fix the site! It's nice to learn that I wasn't just clueless, LOL.


onebyone – Love the Joy Bird!!! Congrats on your one week anniversary with Weight Watchers - may there be many more.

Joy (gardenerjoy) – Thanks for the 3 bite reminder. [And thanks for the kind words.]

Beverlyjoy – Yay for good choices.

maryann - Kudos for making the correlation between eating standing and gaining weight. (I want me a Lego advent calendar, LOL.)

Val (va1erie) – Exercise, both spontaneous and planned is good.

Robin (4EverLearning) - Wonderful insight, "courage isn't the absence of fear; it is feeling fear but taking a deep breath and forging ahead anyway."

Readers - chapter 4 Stage 1 The Success Skills Plan
Success Skill 6 Overcome Hunger, Cravings, and Emotional Eating
experiment 5 Prove that you can make cravings go away.
Contact your Diet Buddy tonight with your usual report and describe what you learned from this experiment. Whenever you repeat the experiment (through deliberately provoking a craving or experiencing a naturally occurring craving), tell your Diet Buddy about it.

Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), pg 86.

Lexxiss
11-24-2011, 10:22 AM
Hello Coaches/Buddies/Friends!

I'm grateful, too, for this forum. I continue to feel many positive changes in my life as I try to practice my Beck skills and change my relationship with food which is deeply rooted.

I have two meals to negotiate today. DH's family is in Denver and they always throw an afternoon bash, one which my mom would not attend. I purchased the "kindest" spiral ham I could find at Whole Foods, because it is DH's favorite. Mom will come over in an hour and we'll stay simple...ham, scrambled eggs, homemade pumpkin bread and jam. I'll take a salad to the party later which will be an enjoyable main course for me.

Take care everyone. We have a clogged bathroom drain. Oh, well.

maryann
11-24-2011, 12:54 PM
Happy Thanksgiving ALL -

For everyone negotiating more than one dinner - good luck. Credit for advanced planning.

Day 4 - again. I am giving myself credit for sitting down and eating every time yesterday. I ate lots that wasn't good for me and I am 6 pounds from ticker but I know it is important to start with the habit and then work on food choices. I know this program works. I am going into my meals today with the idea of giving myself credit for all good choices and sitting down EVERYTIME.

Best to all.

4EverLearning
11-24-2011, 08:27 PM
Just got home from my friend's house and am checking in with my report: weight was down .4 this morning, stuck to my meal plan perfectly (including savoring every last morsel of a piece of delicious pumpkin pie), made it a point to eat extremely slowly and mindfully, ate no more than 1500 calories today (worst-case scenario), got no exercise. I had a wonderful day and am very pleased with how I handled the food. Will be back tomorrow!

onebyone
11-24-2011, 09:12 PM
Hi Coaches

Very quick check-in from me tonight. *credit* for a great first week on WW and for being 100% OP. I weighed in and lost 8.8lbs over this first week. The weighing-in person assured me I would not see that drop again. She seemed a bit put off by the number at first and then she congratulated me. It's weird this weightloss business.

I took my MIL to the hospital today and all went well. It was full day today.

I hope everyone had a good Thanksgiving down there in the US of A. I haven't seen the news today so I don't know if there was any bad weather for traveling. i hope not. I heard my old home town has 10cm of snow! ha! not us. In fact, I went out wearing a tshirt and a heavy sweater. It's nice not to deal with the white stuff yet.

Have a good evening.

gardenerjoy
11-24-2011, 10:44 PM
No one at our Thanksgiving table went back for seconds. We realized we're fixing too much food now that all of our us are more careful with our eating.

WI: +0.15 kgs, Exercise: +40 1030/1300 minutes for November, Food: 100%op, Read my Advantages and Responses: yes

onebyone: yay for a great first week weigh-in at WW!

FutureFitChick
11-24-2011, 11:54 PM
Hi, Coaches and Buddies.

Happy Thanksgiving to those in the US. I had a nice celebration with my family and stayed reasonable with my food choices and portions. I did have a second unplanned piece of pie, but also a much lighter breakfast and lunch (Hors d'oeuvres) than planned.

I've been dealing with some medical issues from fibromyaligia. My weight has not budged, but most days lately I've been using up most of my will power just getting myself out of bed. I've had such a brain fog that planning meals has seemed impossible most days. And, I've not been to the gym in about 2 months, but with my current energy and pain levels, I don't think that is what I should be focused on right now.

I'd like to think I'll be more regular in posting, but who knows if I'll follow through once the holiday is over. And, after being sick, I am really far behind in work/school. I do miss writing with all of you every day!

It sounds like everyone did great this holiday! Congratulations to all!

BillBlueEyes
11-25-2011, 05:47 AM
Diet Coaches/Buddies - Wonderful Thanksgiving day. A nice walk (CREDIT moi) along a river before and a long walk (CREDIT moi) at the beach after dinner. Dinner itself spanned the time of two meals, so I feel less annoyed that I went back for seconds - mostly healthy veggies, my okra with curry one of them wolfed down appreciatively by all. The spread included NO potatoes, which made choosing easier. Only the tiny onions were in a cream sauce. CREDIT moi for good enough choices. I planned my strategies before I joined the crowd, so it felt easy. It's boggling to watch young men consume food - it just keeps going down, LOL.

Taking a CREDIT moi for stopping at only one Pakora (an Indian appetizer of veggies fried in chick pea flour) since I watched one of the young adults snarf three.


onebyone – Congrats on those 8.8 pounds - quite a week. LOL at, "It's weird this weightloss business" - you can say that again.

Joy (gardenerjoy) – Isn't it interesting that we all continue to cook too much food for our evolving healthy eating styles.

Debbie (Lexxiss) – Yay for scrambled eggs for Thanksgiving dinner. Our dinner lacked a green salad - wish you'd have dropped in with yours.

FutureFitChick – Hope you find a path through your current medical issue - Kudos that posting here made your list.

maryann - Yep, my take is that's what Beck suggests: Kudos for the simple acts each day - like eating sitting down.

Robin (4EverLearning) - Yay for " extremely slowly and mindfully" - savoring every bite of that pumpkin pie.

Readers - chapter 4 Stage 1 The Success Skills Plan
Success Skill 6 Overcome Hunger, Cravings, and Emotional Eating
experiment 6 Prove that you don't need to eat when you're upset.
Researchers at the Miriam Hospital's Weight Control and Diabetes Research Center in Providence, Rhode Island, determined that emotional eaters were much less likely to lose weight, and much more likely to regain any weight they lost, compared with people who did not turn to food when they felt upset. Luckily, there are many things dieters can do to overcome this problem.

Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), pg 86.

pamatga
11-25-2011, 06:02 AM
It looks like I might be beating Bill to the punch this a.m. I am sorry that I have been MIA for the past couple of days but my cold/flu has gone down into my upper chest and now I have bronchitis. This is the typical course for me and it is both mentally and physically wearing. I have slept the best when the medicine kicks in but that is usually only for 3-4 hours and then I am up again coughing until I gag. Paul is home from his three day retreat.

Thanks for all the well wishes and concerns about the pumpkin pie incident. It did teach me one thing: I, like Bill, prefer the filling rather than the crust. Now, I was the person always who looked forward to the crust but the next day I thawed out a cherry pie and I ate the whole thing for breakfast on Wednesday. Again, the filling tasted way better than the crust. I ate my next meal at the planned time and logged the "meal". I weighed each morning and recorded that.

Since Thanksgiving was "exempt" on our Food Accountability Challenge, I didn't count calories. I ate sitting down, I filled up faster than I had thought I would and I didn't eat again for 9 hours when I had a few of the leftovers as a lunch. Today, I resume counting calories, measuring out my portion sizes and sucking down water since I accidentally over salted my homemade stuffing; which, a small amount still remains. The best thing is I felt "sane" around the food. I enjoyed it but it wasn't the entire focus of yesterday. I was just happy to have Paul home and enjoy the mild weather we are having.

Robin, I am so sorry about your recent multiple losses of friends. You have truly had a very rough spell the past couple of months. Please take extra special care of yourself. Reduce the stress. That works for me every time. Love goes your way!:hug:

onebyone Great Job on the 1st week on WW and your weight lose. Do not focus on how the "matron" takes your weight or measurements. I suspect they are blase about all of that because they do it every time. We won't be and we are very proud of you. :congrat: on your DH job anniversary and raise.

Everyone else, bev, joy, maryann, bill ----it sounds like you fared well with Thanksgiving and you all achieved your objectives as well.

I feel that I did in spite of allowing trigger food in here (a huge No No for me- Pam you know better :nono:!) and then practically inhaling it but I give myself Credit for not judging myself, resuming my food plan as planned and moving past it. The scales was kind to me (thank you little digital numbers, you!) and I can say that today, Thanksgiving 2011 is behind me.

Hope everyone has a great Black Friday.

Pam

maryann
11-25-2011, 12:44 PM
Welcome Black Friday - celebrating America's second great addiction - shopping.
I am happy to be home, DS watching Scooby Doo. DH will finish timecards and we will all be home - YEAH! -by ourselves- Yeah! for the afternoon. DH asked what I wanted to do and I said "Clean the garage." I am very excited because I have put it off so long. DH works 6 days a week and I never have the heart to ask him on his one day off.
Credit for sitting down EVERYTIME I ate yesterday. Weight down 1 pound. Day 5 (again) is eating slowly and mindfully. I never ever believe that focusing on habits and not food will allow me to loose weight. But that is the KEY. It is not what I am eating. It is how I am eating it. That is why there is no "magic bullet" diet. I am so glad to learn this again.
Onebyone: congrats on weightless. Terrific.
4everlearning: Glad you enjoyed that pie.
BBE: Two long walks - sounds like heaven to me.
Futurefatchick: I certainly know what it is like to be stuck in a slump. I know "This too shall pass."
Pamatga: Glad you enjoyed Paul. Glad you forgave yourself.
Gardenerjoy: Terrific to have people around you who are also getting healthy.

onebyone
11-25-2011, 07:49 PM
Hello Coaches

Here I am, happy at home, still enjoying the lack of snow.

I updated my blog, changed the linen in the Guild Tea Room, and supplied them with jam, marmalade and milk. So, in short, I did my duty to one and all. *credit*

Tomorrow I am at the Potters' Guild sale all day. I am wrapping sales from 9:30 to 1:30 and then demoing handbuilding from 2-4. That's it for my duties at the sale itself. Monday I have to help put the furniture back into place. And then it's all done. I'm nervous about the weekend though. I don't know why. I guess I have allowed myself to *hope* that I will sell something. I tried not to do that. I haven't had much $ luck here so far. Good thing DH is doing well. That gives me a cushion to find my way.

Foodwise I got tripped up by some cheddar popcorn. Plan-wise I logged it and measured it and everything *credit* but in all ways it is a trigger food. It called to me until I ate it, and it was like I couldn't eat it fast enough. I recognize a trigger food because even as I am chewing and I haven't even swallowed I am opening my mouth to get more in. It's a feeding frenzy and that's not sane eating. I did okay planwise *credit* but I don't want that stuff anywhere near me again. I can't manage it.

pamatga I hope you're feeling better. Thanks for the advice re: matron at WW. You are right. I am sure they get very blase over weightloss numbers. Thanks for the reminder.:hug:
Bye for now.

gardenerjoy
11-25-2011, 10:58 PM
Quick check-in!

WI: NC in kgs, Exercise: +75 1105/1300 minutes for November, Food: 90%op, Read my Advantages and Responses: yes

Lexxiss
11-25-2011, 11:40 PM
Hi Coaches/Buddies/Friends!

TG food was very sane! We enjoyed our brunch, and the satisfaction in the simplicity of our meal was outstanding. Later, when we went to the "real" meal I just picked very small portions, and had no ham since I'd already had some at brunch. I had considered skipping making the green salad (lazy) but was so glad I took the time. It was my super enjoyable main course.

BillBlueEyes, your holiday walks sounded spectacular! Great that you planned your strategies BEFORE joining the crowd. gardenerjoy, yay for quick check ins-far better than not getting here!

onebyone, great that you logged and recognized your trigger food. I can have a 100 cal popcorn, but stay away from the cheddar, too. Once I start I don't stop, either. Congrats on your first week WL!

MaryAnn, credit for sitting down EVERYTIME you ate yesterday. I am noticing, too, how focusing on the habits is so important.

Pam(atga), sorry to hear your cold has gone bronchial. Great that you felt "sane" around food yesterday, and that it wasn't the entire focus of the day. Yay for a quick resumption of counting calories, just as planned.

FutureFitChick, good to hear from you and credit for reasonable holiday food choices. Sorry to hear of your continuing medical issues .

Robin(4EverLearning), credit for sticking to your plan "perfectly" on TG!

Donamari(fyreflie24), :wave: Watching your ticker move into the safety zone! Credit!

Beverlyjoy, I hope you're enjoying your family time! Yay, as always, for mindful choices!

FutureFitChick
11-26-2011, 01:16 AM
Thanks for the encouragement. Will try to do personals later today.

BillBlueEyes
11-26-2011, 05:44 AM
Diet Coaches/Buddies - Was nice to have a whole day of eating from my own kitchen - sanely, CREDIT moi. Dinner, of course, incorporated the leftovers we were sent home with from Thanksgiving dinner. My curried okra "left well," LOL. Didn't manage to capture the butternut squash with apples but I know how it was made and we might make it someday.

onebyone – Had to work on your word, "demoing," to get past thinking that was the capitol of Iowa, LOL. Thanks for the description of snarfing a trigger food - I recognize that. I'll keep my fingers crossed that you sell something, or at least, have that ah-ha moment where you figure out what they want to buy in this town.

Joy (gardenerjoy) – Waving back. Note that Beck is using your word, "entitled" in today's quote.

Debbie (Lexxiss) – What a sane way to handle those two meals, Kudos indeed.

FutureFitChick – Hope all is well in the Heartland.

Pam (pamaga) – Hope that sleeping kicks in to help you feel better. Double Ouch for that cherry pie breakfast - doesn't sound like pies deserves a spot in your freezer if they're in there calling your name. Yep, "resuming my food plan as planned and moving past it" is the way to go.

maryann - OK, "Clean the garage." Enjoy, (he says with a shudder, LOL).

Readers - chapter 4 Stage 1 The Success Skills Plan
Success Skill 6 Overcome Hunger, Cravings, and Emotional Eating
experiment 6 Prove that you don't need to eat when you're upset.
Many emotional eaters feel out of control. Often they feel as if they don't have a choice - they have to eat. They just don't know what else to do. Or they feel entitled to eat whenever they're distressed, telling themselves, If I'm upset, I should be able to eat. But your metabolism doesn't make exceptions. Your body processes calories in the same way, whether you are happy or in distress.

Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), pg 86.

Beverlyjoy
11-26-2011, 08:30 AM
Hi friends/coaches/becksters - got home late last night. I had a wonderful visit with family at my SIL's for a few days. My food was not as 'healthy' as I had planned. But - Credit for only taking one plate of food at all meals & no seconds. But, I ate way to fast & ate whatever was served. I had pie and other goodies. It's good to be back home in my food comfort zone.

I've had my healthy breakfast and have planned for a healthy day.

I hope all folks here had a nice holiday - if you celebrated Thanksgiving.

I'll try and get back later. I need to get to the grocery for the fridge and pantry to have many HEALTHY foods.

va1erie
11-26-2011, 08:56 AM
report: didn't read cards, weighed (4.2 under goal), ate mostly slowly and mindfully but made a leftover dish for dinner that used up leftover gravy, stock, and turkey that was very high in calorie. Delish, though. :) Got no exercise. Didn't contact my diet buddy, my bad.

Wow, can't believe I didn't post either Thursday or Friday, sorry! Busy busy busy here with Michael home from college and all the turkey day stuff, but I should have posted yesterday at least. My soup and salad strategy worked well on Thanksgiving -- had both first, then went back to get small portions of sides. Skipped dessert. Overate, but not like I did in years past.

maryann -- good for you for recognizing that standing while eating does make a difference, and that changing habits is the deeper issue!

gardenerjoy -- WOW on no one going back for seconds! That's definitely setting a good tradition!

onebyone -- hooray for something shifting to get you past your binge eating issues! OMG on losing 8.8 pounds in the first week on WW! That's amazing! Good for you for logging the popcorn. Do you want to talk about the issue of it "calling to you until you ate it" since that's definitely an issue Beck deals with?

Robin -- I'm so sorry to hear of the deaths of two friends! It's so hard when these things come on top of one another. Yay, you, for not eating off plan even though you're under so much stress and had the sadness added in. Yay for giving yourself permission to have an entire piece of pie once a year and savoring the experience! :) Wow, a 1500-calorie Thanksgiving Day is fantastic!

Beverlyjoy -- Good for you for realizing that you can be "not in lose weight mode" at Thanksgiving while still not going hog wild.

Donamari -- YAY on 40 pounds lost!

BBE -- okra in curry sauce might be the most unusual dish I've heard for a Thanksgiving table! That's a recipe I'd like to see!

Debbie -- yay for deciding to change your relationship with food!

FFC[b] -- I'm so sorry to hear your medical issues are causing problems for you. It's such a vicious cycle that our energy levels can sometimes keep us from wanting to exercise when lack of exercise can affect our energy levels negatively. :(

[b]Pam -- Do you want to discuss this issue of taking a pie from the freezer, thawing it, and eating the entire thing in one sitting? There are probably twenty food decisions in that process, and each time your decision was to overeat. What were you telling yourself when you went to the freezer? When you pulled out the pie? During the thawing process? When you served yourself the first piece? The second piece? Each additional piece? And why are there frozen pies in your freezer to begin with, since they clearly provide a major trigger for you to overeat? It's good that you aren't beating yourself up over this, but along with saying "Move on" you should be thinking about how to prevent it in the future.

maplover
11-26-2011, 09:52 AM
Hi I am a newbie to this forum but not to Beck which I have tried several times and never managed to finish...but it is the only approach that makes sense to me. So I am trying again. Will report back as I go. Hope the forum has room for new members and will serve as buddies/coaches. It is at least a place to be accountable.

I did row 5000 meters this morning. I have a goal of 100,000 meters between now and Dec. 24.

maryann
11-26-2011, 01:26 PM
Welcome Maplover!
Valerie: Good thinking with soup and salad. I realize how my food habits had changed so drastically when my DS answered his teacher's question with "My mom's favorite food is salad."
Onebyone: good for you for logging in your cheddar popcorn. It is not what I overeat that has given me success but how fast I have gotten back.
on program
Lexxiss: 3 cheers for overcoming your brain and making the salad. It is so true that I don't really appreciate my planning until I am in the moment of choice.
BBE and Beverleyjoy: I hear both of you in that it is good to be home with my food safety zone.

Exercise was cleaning the garage. It looks beautiful. Credit. Credit for eating slowly and mindfully all day except when I popped a few chickpeas in my mouth to see if they were done. I tested a few green beans, as well. It is eye opening my impulse to lick, pick and cooking "taste". Day 6 (again) is Diet Coach and I am here logging in. Plan to walk an hour on the treadmill while reading a book for school. Weight same - five pounds from ticker.

fyreflie24
11-26-2011, 02:18 PM
;)Tazzy: yay smaller pants!!! That’s such a great feeling! I’m finding I’m having greater stalls and greater rapid decreases lately. I don’t know if it’s a workout factor or what but like you said, now that I’m seeing a pattern, it’s easier to live with. My DH is trying to drop like 25 lbs with me, so nice to have a partner in crime here in the house! My boys can eat their bodyweight plus some and are both skinny as ****. Go figure :)

Beverlyjoy: Congrats on two full weeks! That’s just awesome! I find finding momentum can be so difficult but maintaining it can be easier, even enjoyable :) Hope mom is better soon! Thanks for the newsletter link!

Pamatga: Running to the bathroom is spontaneous exercise, don’t you know? :) Great getting back in the saddle!

gardenerjoy: I wobbled a few weeks ago and found it a good learning opportunity. Good for you for being mindful and analytical! Plus you are at goal, you have some wiggle room, you’ve earned it!!

maryann: I’ve been standing eating turkey... thanks for the reminder to SIT! You’re right about the scale moving in the wrong direction! Need to be more mindful of that.

onebyone: Glad WW is going so well! So excited for you with all the positive shifts happening!!

4everlearning: I’m so very sorry for the friends you’ve lost!!! My heart goes out to you and their families.

FutureFitChick; best with your challenges!

Va1erie: wow you’re observant! Thanks!! Just happened today!

Well friends, not to sound snotty but I’m feeling like quite the rock star today. Two dinners down and I’m down...wait for it... 3.4 lbs this week! Portion control works! LOL! ;) Actually in the last few days. I got a new bead for my bracelet for breaking 195, so that always makes me happy.

Oh yea, and I hit my 10 lbs a month goal early :) I've actually revised my plan and going to try to hit the 50% mark as my xmas gift to myself instead of waiting til New Year's.

In other news, a dear friend of mine wants me to bike the MS Blast to the beach 150 ride with him in Sept 2012. Yikes! :dizzy::ebike:It’s over 2 days, 75 then 50 miles. DH and I are looking at a road bike tomorrow. I think this would be a great way to get my cardio in and feel like I’ve accomplished something and keep me focused. Plus, my sister has MS and our team will be riding in her name.

One dinner left and my calorie trifecta will be complete! :)

Tazzy
11-26-2011, 03:09 PM
Hi Everyone,

A very quick check in as it's a busy work weekend with an adult holiday party tonight for 2000 guests and the family party tomorrow for 2000 guests (about 1000 of those the children!). Lots of walking and already have my pedometer on.

I'm very excited to finally be out of the 170's and a new low weight of 169.8. That also gives me 25 pounds! :goodscale It's the first time I've ever gotten to the 25 pound mark, in the past 22 was the highest I had lost. Big credit goes to Beck for teaching me the new skills and most importantly knowing that although I'm thrilled with the number on the scale it no longer dictates my life and my eating choices.

Had a quick scan of the posts, looks like everyone did well for your Thanksgiving. Big shout out to onebyone on your fabulous loss for the first week of WW.

I'll try to check in early next week. Just need to get these two days behind me.

Have a good weekend everyone. :wave:

4EverLearning
11-26-2011, 04:30 PM
Can I be really dumb and ask how to post photos inside a post? I can't figure out how to do it. :?:

my report: my weight was up .8 yesterday and down .6 today. Have stayed completely OP since Thanksgiving, although I had to struggle hard to resist temptation yesterday, because I was very anxious about the eHarmony thing, but I did resist. YAY me! (I also finally decided to pay the membership fee and give it a try. :o) I ate everything sitting down, ate slowly and mindfully, remembered to save bites for my kitty, went for a walk.

Lexxiss, I loved what you said regarding your ham and eggs (and homemade PUMPKIN BREAD!!! Yum!) meal: "The satisfaction in the simplicity of our meal was outstanding." Just lovely. And isn't it amazing to be able to say that and mean it? (And of course simple meals elicit rapid sensory-specific satiety, making it easier to be satisfied with less!)

onebyone, all I can say on your 8.8 pound first-week weight loss at WW is, WOW!!! You blew up the scale!! That's a wonderful reward for your hard work. As for the cheddar popcorn incident, you really can and will someday get to the point where you can eat a reasonable, planned portion by using Beck's skills. But for now, YAY YOU for resolving to have it nowhere near you. I hope you have great success at the Potter's Guild sale and that it bolsters your confidence in your work.

gardenerjoy, your comment about no one going back for seconds on Thanksgiving speaks volumes. How wonderful to be surrounded by people who can set good examples for each other!

FutureFitChick, so sorry to hear you are dealing with such challenging medical issues. I do hope you will check back in regularly.

BBE, I am impressed that you took TWO walks on Thanksgiving. And the fact that both of them were near water......that just sounds idyllic. (Having grown up on Long Island less than a mile from the beach, I miss water!). Too bad you didn't get leftovers of that butternut squash with apples, which sounds utterly delicious, and healthy, too!

pamatga, so sorry to hear that your cold has progressed to bronchitis. And thanks for the love :hug:. I do hope you will heed Val's advice (she said exactly what I would have said if she hadn't beat me to it!!) to process that cherry pie incident. Like she said, there must have been multiple points at which you could have stopped yourself, so it would definitely be in your best interest to figure out what you were saying to yourself that had the effect of giving yourself permission to repeatedly fail to resist. But YAY YOU for moving on and getting back on track.

Maryann, it's really hard to accept that focusing on habits rather than food is the key to our weight loss/maintenance efforts, isn't it? We've been conditioned for years on end to believe that it's all about the food, but the food itself isn't the root cause of our problems. Thanks for the reminder.

Beverlyjoy, do you know what was going through your head when you were eating too fast and eating unplanned foods? Is there anything you can take away from the experience to help you resist better next time? But good for you for not having second helpings as you once would have.

Val, YAY YOU for following your plan to eat salad and soup first and skipping dessert. Have I told you lately how much your example inspires me? You are just ROCKING maintenance! :D I hope you are enjoying having Michael home again.

maplover, I hope you will give Beck another chance, and this time finish what you started. I truly believe that Beck's skills are the key to long-term success. I have never before had this level of confidence in my ability to manage my eating forever.

Donamarie, holy moly, girl, you are "quite the rock star" indeed! Don't worry about being snotty; be PROUD! I hope that every time you look at that bracelet of yours you are reminded of all you have accomplished and what each one of those little beads represents. And what a wonderful challenge it would be to do that bike ride (which sounds unbelievably daunting to me!) for MS in your sister's honor. You've got lots of time to prepare. I hope you'll go for it!

Tazzy, major congratulations to you for getting below 170 and especially for reaching a weight-loss milestone that is unprecedented for you. That is awesome. But the most awesome achievement of all is your refusal to no longer let the number on the scale dictate your life or your eating choices. It's those changes in mindset that will make it possible for you to succeed long-term.

OK, back to housecleaning for me. If someone can explain to me how to post pictures, I want to post my "before" and "after" pictures. (The friend I had Thanksgiving dinner with took a picture of me on Thursday, so I finally have a current one.)

BBL

4EverLearning
11-26-2011, 06:17 PM
Let me try the photo thing one more time. The first one is obviously a "before", taken a couple of months before I started dieting; in the second one, taken last March when I weighed around 144, I am standing in one leg of the pants I was wearing in the first picture; the third picture was taken this Thanksgiving (128 pounds).

FutureFitChick
11-26-2011, 10:44 PM
Hi, Coaches and Buddies.

I had a day with fairly little pain, which was a nice relief. I was even able to get some work done, so that was great. I hadn't planned my food for today, and ate fairly carb heavy, but not a tremendous amount of fat (credit), but also very little protein (area to work on). I took my Saint Bernard on her two short rehab walks (she had 3 verterbrae fused on 11/3). She seemed pretty painful, as the vet just cut her off tramadol suddenly (without tapering it). Neither of us are happy about that, as she has suddenly turned in to an old dog as a result.

Plan for tomorrow is 2/3 complete for food. I will be saying goodbye to family and eating leftovers for lunch. I will need to watch out for the large amount of sweets that wiill be present and load up on veggies. I also need to make a dinner plan.

4EverLearning, I got some grading done today and thought of your recent posts about doing that yourself. I have many friends that have found great success (including a few friends that found spouses) through eHarmony. One of those was even an MFT. So, no worries! It will be great. Your pictures are fantastic too! Congratulations on your success overall with weight loss as well as today's celebrations.

Beverlyjoy, great job not getting 2nds! I hear you on eating too fast. We ate buffet style and I didn't even wait until my tablemates were seated to start gobbling. Not cool of me!!

BillBlueEyes, glad you had such a great Thanksgiving. My husband made some chana masala I bet you would like for dinner. My brother made a butternut squash with apples and kale for Thanksgiving too. It was a great combination.

Fyreflie24, congratulations! That is terrific news on the portion control success. And what a treat for the holidays to meet that goal!

GardenerJoy, so glad to read you are doing so well! Keep it up!

Lexxis, great job for the calm eating on Thanksgiving!

Maryann, your encouragement meant a great deal to me, coming from such a successful veteran like yourself. Thank you.

Maplover, welcome! This is an awesome group you are joining. I'm excited to see a rower on here. I rowed in undergrad and loved it. Are you rowing on water or an erg?

OnebyOne, congratulations on the big loss. That has to feel great!

Tazzy, that is fantastic news on your 25#! Congratulations.

Va1erie, seems like you got caught up enjoying the bustle of the holiday. That's not always such a bad thing! Great job not eating as much as in years past.

FutureFitChick
11-26-2011, 10:47 PM
One more thing...

Has anyone seen the Beck books as an ebook anywhere?

Thanks!

gardenerjoy
11-26-2011, 10:49 PM
By treating hunger as a non-emergency, I'm learning more about when I feel hunger than I ever knew when I ate anytime there was even a flicker of it. There are phases. Right now, I'm in a phase where I'm frequently hungry right at the end of the meal. Not twenty minutes later, of course, but right at the end of the meal, I feel hunger. At other times, I'm not troubled by that. This is useful information to me. It explains some of my past behaviors that used to seem a little crazy. Plus, it helps me stick with my plan in the present.

WI: -0.35kgs, Exercise: +55 1160/1300 minutes for November, Food: 100%op, Read my Advantages and Responses: yes

Welcome, maplover! Are you working with the pink book or the green one? I've gone through both now, but the green one was easier for me to get through -- something about arranging things by weeks made it work better for me than the new task each day approach that the pink book takes. Others find the opposite to be true. So you might want to take a look at the other book.

BillBlueEyes
11-27-2011, 06:10 AM
Diet Coaches/Buddies - Thanksgiving stuff was on sale at the supermarket; I resisted my urge to buy another turkey just because of the price. At least I didn't have to maneuver through isles of candy like I do after Easter and Christmas.

Eating was on plan, and easy; CREDIT moi anyway. We had dinner with friends that was entirely vegetarian; methinks my body was ready for straight forward food.

Joy (gardenerjoy) – Neat to precisely be aware of your hunger - would guess each bit of awareness makes it easier to spot that unquestioned feeling that I hafta' eat now!

Beverlyjoy – Yay for "my food comfort zone." And Yep, Kudos for one plate and no seconds.

FutureFitChick – Kudos for planning your food for tomorrow; thinking ahead about the abundant sweets is a great way to deal with them. And Kudos for your two healing walks; I hope you and your Saint Bernard both get your health back quickly. (Nope, I haven't seen the Beck books as ebooks.) [Yep, I'd go for your DH's chana masala alright - chick peas are a gift from the gods.]

maryann - Happiness is a clean garage. I guess, since I've never owned a garage. With my saving instincts, I'd just fill it up with stuff, so just as well. It's a good day with popping a few chickpeas is your worst food issue.

Tazzy - Congrats on those 25 pounds gone. And Super Kudos for appreciating your "new skills and most importantly knowing that although I'm thrilled with the number on the scale it no longer dictates my life and my eating choices."

Val (va1erie) – Leftover turkey is just the best. Kudos for planning and executing your strategy using soup and salad on Thanksgiving.

Robin (4EverLearning) - Congrats for moving forward with the eHarmony thing, with Kudos for not eating over the tension.

Rock Star (fyreflie24) – Congrats on those 3.4 pounds gone and the new bead for your bracelet. That MS Blast bike ride sounds neat.

maplover – Welcome back - I remember you touched bases here when you first started with Beck some three years or so ago - back where there only was the pink book, so I'm assuming that's the one you're using. Glad to hear you're still going. Yep, we always have room for new members and welcome you as a mutual Buddy/Coach.

Kudos for that hefty rowing session - that's a lot of rowing. (I wish my brain could get past wondering how you use a map while rowing, LOL.) Glad that you've joined us.


Readers - chapter 4 Stage 1 The Success Skills Plan
Success Skill 6 Overcome Hunger, Cravings, and Emotional Eating
experiment 6 Prove that you don't need to eat when you're upset.
People who have never had a weight problem, as well as successful maintainers, don't rely on food to comfort themselves. The former often don't because it doesn't even occur to them, and the latter don't because they know that they simply can't - not if they want to keep their weight down. Both groups do other things when they are upset. If they have a problem, they try to solve it. They might take some deep breaths, call a friend, or distract themselves. They find ways that don't involve food to deal with their emotions. Or they simply tolerate their negative feelings. You can learn to do the same.

Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), pg 87.

Lexxiss
11-27-2011, 06:43 AM
Hello Coaches/Buddies/Friends!

Today's reading was meant for me. Yesterday was a topsy turvy emotional day, and my food choices were ok, but not the best. I got called in to work this morning and since 10 might be showing up for dinner I had plenty of time to think while tidying up the house. It had crossed my mind that this situation does need "a fix" and the "fix" is not food. Since I'm not one of those who never ate over problems I need to be one who simply knows "I can't". I'm working on it. Weight hovers near my ticker and I'm grateful that I practice not eating at work because I know I won't have to today.

pamatga
11-27-2011, 07:20 AM
This is going to be a short post simply because my husband is waiting for me to join him in praying the LOTH and because I am still quite sick. :welcome2: maplover, I use the pink book and although I own the green one, I haven't even opened the front cover yet.

Val and Robin, I bought the cherry pie because it was my intention to have it for Thanksgiving. I haven't had a pie since Thanksgiving 2010. It was a planned meal off my food plan which I did not eat quickly but savored each bite. I logged it on my food log and it replaced two on plan meals for me that day. I have designated four days during the holidays where I am going to allow such departures from my food plan. That was one of them.

Eating off plan for me does allow eating foods that I know are not healthy choices but one that do feed me on a different level. I was okay with it and I still am. As long as it is contained within one-two meals, it is acknowledged and I am consciously choosing it. I still practiced all of my Beck skills. It was eaten sitting down, I ate it mindfully. I ate my next scheduled meal at the time I expected to and I acknowledged it on all of my support groups I report to. I didn't feel out of control during the whole time. I still acknowledge that I can not eat one slice of a former trigger food.Not right now. It is nice to check in and test those boundaries every so often. As a recovering perfectionist, I am thoroughly satisfied with my "self-test". There is a modus operandi to my methodology. Going back to my OA history, I wanted to see "how far" I have come with my food addiction. I won't know until I "test" that. I would like to think of this as my version of the EBT each month.

Thank you for all of your concerns.

The next off plan day is coming up next Saturday when I hope to attend our church's Christmas party. Having been doing this for quite some time, day in and day out, I simply can't gorge myself with volumes of food simply because my stomach will not tolerate it.

This morning I weighed and I am 1 lb over the ticker weight I have posted here. My cold/flu/bronchitis is slowly getting better. Thank you everyone for all of your well wishes.

For 11/26:

Calories: 1679
Carbs: 229
Fat: 49
Protein: 101
Fiber: 12
Sodium: 1679

Pam

maplover
11-27-2011, 08:22 AM
Hi Guys
I read the 1st chapter of Beck this morning in answer to pamatga and gardenjoy not sure whether book is pink or green, have long ago lost the book jacket, but it is the first book. Perhaps I will check out the other. Good suggestion.

Anyhow, what struck me going through it this time is the idea that it will teach you to follow a plan continuously. Part of my problem is that I am on and off. I have been following a rigorous gym program for the past few years and have gained enormously in strength. My coach always says it is consistency that counts. So that is lesson one for me.

I'm about to step into my rower for my 5k. Futurefitchick, it is an erg.

Hollyp
11-27-2011, 10:37 AM
Hi all, new to the site and beck and wanted to check in for support! I LOVE this book and it really has been helping me. All the issues its addressing were totally me. Cant wait to read through some of the threads for more insight!

onebyone
11-27-2011, 10:39 AM
Coaches

I am off to scope out the "rival" potters' guild's sale. After a very quiet, and that is kind, Saturday morning manning the table at our sale, and a serious lack of buying with the exception of the work of only a few potters, probably like 4 of the 16 of us, me NOT included (I have yet to sell my first thing), I am anxious to see what kind of turnout they are having. Are the local pottery buyers all flocking there I wonder? So, yes, their sale is the same weekend as ours. And, no, we did not cross-promote our sales as there is "bad blood" between the two guilds.

I find this dumb, considering there are "x" amount of folks even interested in handmade local ceramic objets d'art. Seems to me the guilds should be helping and attracting this particular population to each other's very similar events...but I am in the definite minority about this. I imagined an event that was something like "ceramic lovers rejoice! Not one but TWO fantastic guilds creating pottery and ceramic art for your viewing and buying pleasure! If you LOVE ceramics head north of Toronto and visit the guilds at _______" &etc. Members were aghast when I suggested this, quietly, one to one, all eager to tell me Why the bad blood exists, why they would never help us and we shouldn't either, why they ruined us...

whatever

Doesn't change the fact there are "x" number if folks out there looking for what we make.

Foodwise I am looking forward to a planned breakfast out. DH and I are going to a local diner then the pottery sale. Then home.

Have a great day gang.

Hollyp
11-27-2011, 11:45 AM
Wow Robin you look fantastic! Newbie here....Holly :)
Looking forward to learning and following Beck!

va1erie
11-27-2011, 04:31 PM
report: didn't read my cards or weigh as I was out of town for a wedding, ate slowly and mindfully and very reasonably at the reception, got no exercise, contacted my diet buddy.

maplover -- Welcome! Keep checking in every day, we'll help keep you on track to get through the program.

maryann -- yay for getting the garage cleaned! We clean ours twice a year, spring and fall, and it always makes me wish I could KEEP it that way between cleanings! :)

Donamari -- yay on 3.4 pounds down! :)

Tazzy -- Yay on being out of the 170s?

Robin -- WOW on paying the membership fee and giving it a try! Yay, you, for taking this step! Aw, gee, on me inspiring you...right back atcha! :) Michael's already on his way back again. :( Bummed thinking about the fact that this time next year it'll be TWO kids headed back to school. YOWZA on the Thanksgiving picture! You look GREAT! Look at those legs! :)

FFC -- How old is your SB? If she's elderly, talk to the doc about putting her back on the tramadol. We have a 15-yo lab who is on both tramadol and rimadyl, and the vet keeps saying we should taper him off because of liver issue. And then I remind him the dog is FIFTEEN, and he says, "Oh. Yeah. Uh, yeah, I guess we should just leave him on the meds." The first Beck book is available on CD, but none are available for Kindle so far. Every once in a while I tell Amazon I want Beck on Kindle. The more of us who do that, the more likely it is to happen.

gardenerjoy -- hooray for realizing hunger at the end of a meal is not a reason to keep eating!

BBE -- Boy, I know what you mean about wanting straightforward food! I have zero desire for anything with a sauce right now.

Debbie -- hope doing dinner for 10 after working all day went well for you!

Pam -- okay, so for both of these pie incidents you'd planned ahead that you would eat the pie instead of two meals -- you'd thought about that the day before, decided the next day this was what you were going to do? I guess I'd still question the idea of planning to eat an entire pie -- that is, what in you this 'feeds on a different level' because I wonder if it's feeding something self-destructive -- but at least it was planned and logged, and good for you for taking credit for that. Next time you plan to do something like this, maybe we could discuss the plan ahead of time? It might be helpful to discuss what you are saying to yourself when you're making this plan. What is your plan for the church Christmas party?

Hollyp -- welcome!

onebyone -- Could you at least suggest that the two shows be scheduled different weekends?

maryann
11-27-2011, 06:28 PM
Happy Sunday-
I really felt good reading everyone's posts today. It is a benefit of committing to this website. As a result of the discipline of posting for over a year, I feel I have a place here and have developed habits of honesty and trust that I would not normally develop. So I am glad to see 4everlearning's photos, hear about BBE's latest triumph over trail mix, care about Lexxiss' tough day, welcome future fat chick back to posting. Food addiction is a disease of isolation and secrets. Yesterday's day of finding a diet coach is very important because I need to keep a conversation going SOLEY with a primary purpose of recovery from food addiction. People come and go off the blog but the principle of honesty, striving for discipline and peace, these things remain constant. Without talking about my ongoing struggles I begin to lie to myself - like the lie about how I was consistently standing and eating. That has caused a five pound gain for me. I now have nearly four days of sitting and eating and although the weight hasn't dropped off yet, I have stopped gaining. This is how maintenance goes, I think. Persistence.
Day 7 (again) Make my environment safe. Thank God I didn't let that one slip although I have to review my candy prizes with my students. If I dip into it AT ALL this week - out they go.
Weight the same. Exercise was Pilates.

Hollyp
11-27-2011, 09:37 PM
Question for everyone, i find too that i nibble while standing and that is my biggest issue. After several days only on beck i have yet to get a handle on it. It is much better but my hand is quicker than my thoughts that stop me from reaching, any helpful advice?

4EverLearning
11-27-2011, 09:44 PM
my report: Weight was down .6 this morning (not sure why, but I won't look a gift horse in the mouth!). Was completely OP. Read my cards. Ate everything sitting down. Ate slowly and mindfully (always easier to do that on a Sunday when at least the after-church portion of my day is unscheduled). Got no exercise, though.

futurefitchick, how heartbreaking to see a beloved canine companion suddenly turn into an "old dog." Good for you for responding to yesterday's eating issues with a better plan for today. And thanks for the encouragement re: eHarmony. What is an MFT?

gardenerjoy, great insights on the timing of your hunger. You are obviously giving the hunger-is-not-an-emergency task the careful consideration it deserves.

Pam, I'm sorry I misinterpreted your post about the cherry pie. I hope that you know that my comments were, and are, coming from a place of caring and concern, not censure. I'm really glad that you planned that indulgence, that you compensated for the calories, that you ate slowly, that you savored every bite, and that you were open and accountable for it. And I'm even more glad that you came away from the experience feeling strong and healthy. That's all good and represents a huge step forward from where you have been. But I guess I still have a bit of concern, though, about the extremity of eating an entire pie, no matter what the circumstances. If you decide to do something like that on your next off-plan day, I hope you will also do a couple of the Beck tasks in conjunction with it, like rating your satisfaction with the taste at each bite (sensory-specific satiety should definitely kick in!) and rating the timing of your hunger over the course of time that you eat the pie. It would also be really helpful to monitor your self-talk over that same period of time. Again, this is coming from a diet buddy who KNOWS exactly where you are coming from and wants very much for you not to sabotage all of the hard recovery work you have done! :hug:

maplover, I think we all can identify with your comment about an "off and on" approach to dieting, which is a manifestation of that all-or-nothing thinking that Beck continuously warns us about. Your program will stop flipping on and off like a light switch and truly become continuous once your mindset changes to recognize that this is a forever lifestyle and not just a temporary fix.

onebyone, my goodness, your description of the bad blood between two rival potters' guilds sounds like a turf war between street gangs!! You would think that a bunch of reasonable adults could collectively figure out that cooperation would work to the mutual benefit of everyone!

Hollyp, welcome to the group!! And thanks for the compliment on my photos. I truly could not have done that without working hard on the Beck skills.

Val, YAY YOU for doing so well at a wedding reception, a potentially disastrous situation. Was it buffet?

maryann, your comments about the isolation and secrets surrounding an addiction, and the resulting reluctance to extend honesty and trust to others regarding those secrets, really resonated with me. Stay strong and focused, and you will find that discipline and peace.

I barely got any sleep last night (my head was just swirling all night) and am facing the week from ****, so I am actually headed to bed now, very early for me. Hope everyone has a great OP day tomorrow!

FutureFitChick
11-27-2011, 10:16 PM
Hi, Coaches and Buddies.

I said goodbye to my family today. We rented a house for Thanksgiving that was centrally located for all of us. I think the neutral territory helped keep the weekend a bit calmer than usual. My eating was on plan for breakfast and lunch. I went back for seconds on the vegetables and avoided the endless sweet selection entirely. I did, however, have an unnplanned pumpkin brownie when I returned home. Not cool! I've got a refrigerator full of leftovers and will be planning their utilization tonight and tomorrow night. No planned exercise, but spent plenty of time running around picking up the rental house and chasing handsome little nephews in the yard.

4EverLearning MFT = Marriage & Family Therapist; great job with being on plan today -- a great way for you to start the week!

BillBlueEyes, glad to hear about the success over the grocery sales. Although after seeing the prices this year, that sale price has to be painful to witness.

GardnerJoy, I really appreciate your strategy in how you are handling hunger when finishing a meal. Thank you for sharing this.

HollyP, welcome to the group. This is an awsome community and I hope you find the support you need here.

Lexxis, great job with your thinking while racing around getting ready for guests. I'm sorry you got called in at the last minute to work.

Maplover, I hear you on that consistency issue. I'm terrific at starting new projects and then not sticking with them.

Maryann, your thoughts on the importance of honesty and transparency in our struggles were tremendous. It is so easy to get caught up in the quick expectations generated by all of the over-hyped weight loss information overload we are exposed too. But, if we truthfully focus on the fundamentals we can get to the place of health.

Onebyone, I hope your planned meal out and show were great!

Pamatga, I really appreciate your thoughts on the challenge of eating "tempting" foods. I always set myself up for failure by not planning for these foods, eating them, and then flogging myself about it for way too long. Your approach of seeing these as challenges is something I need to consider.

Va1erie, thanks for the information about the CD. Right now I just can't carry around another book with me all of the time. I have large portions of pink Beck on .pdf, but I'd still rather have the entire text with me. My Saint just turned 10. My husband's going to call the vet tomorrow, because I think they are sick of me calling with questions. Great job on slow eating while at an event. I find that challenging most of the time.

gardenerjoy
11-27-2011, 11:13 PM
Busy day resulted in missing my exercise. Boo. But food choices were reasonable and mostly planned, so credit for that.

WI: -0.05kgs, Exercise: +0 1160/1300 minutes for November, Food: 90%op, Read my Advantages and Responses: yes

Welcome, hollyp! The eating while sitting thing gets easier. Practice! Practice! Practice! Give yourself credit when you eat sitting down. When you catch yourself eating while standing, go sit down, even if it's mid-bite. A few times doing that and you start to catch yourself faster and faster until it's caught before you've done it.

Hollyp
11-27-2011, 11:43 PM
Thanks for the warm welcome everyone. If anyone knows how tomget the IM button to notify you of posts let me know. Inlike the recommendation about stopping mid bite. Will try that! My hand is so darn fast! I am sitting down now to read some more...have meals planned for tommorrow, will read cards before each meal and am thinking of planning a day next month to skip lunch. A little scared but i know I can do it! Oh, and sit for all meals.

This was my first weekend op and tried to stAy busy but still found time to eat while standing and nibble! Workin on it!

Lexxiss
11-28-2011, 03:23 AM
Hi Coaches/Buddies/Friends!

Yesterday was following my 2nd food plan, "sane eating". We had a mistake at work...Tomato/Feta omelet made with egg beaters. I had part of it. It isn't often there IS something I can eat there and I enjoyed it. I ate it standing (no place to sit) but considered leaning on the counter to be a focusing gesture. I did not touch the hash browns. credit. Planned exercise was working for 8 hours. Spontaneous exercise was stacking all the chairs so my coworker could vacuum, then putting them all back in place, even though it wasn't my responsibility. My 67 year old coworker was appreciative.

:welcome2: maplover, yes, consistency with these Beck skills has really helped me to maintain focus!

:welcome2: Hollyp, I agree, that when you catch yourself standing and nibbling to either sit immediately or I just stop and get rid of whatever was going in my mouth. My take is that it isn't a 2 or 3 day fix….we keep practicing until it becomes natural. It is second nature for me now, thanks to BDS.

BillBlueEyes, yay for resisting a cheap turkey! Great job giving credit EVEN when your OP day was easy.

Tazzy, congrats on 25 pounds down!

Beverlyjoy, major credit for no seconds! What progress you have made with your continued willingness!

gardenerjoy, I suppose you did have some spontaneous exercise during your busy day? Yay for reasonable food choices

FutureFitChick, great that the neutral territory helped with the family weekend! We do that, too. Yay for making good food choices during the weekend!

Robin(4EverLearning), thanks for sharing your pictures. I have a hard time doing that, yet it helps me to see others' successes. :shrug: Yay for a completely OP day practicing your Beck skills.

MaryAnn, credit for getting back to basics as you revisit the "days" of BDS. Yes, persistence!

Val(va1erie), credit for eating slowly , mindfully AND reasonably at the wedding reception.

onebyone, credit for YOUR vision of two guilds working together despite the majority of the members being aghast. What I find I have to do next is "let it go". It helps me stay focused on MY goals which I have control over.

Pam(atga), credit for continued persistence with your WL goals and practicing your Beck skills. Your attention to detail inspires me!

maplover
11-28-2011, 04:51 AM
Read 2nd chapter today. What struck me was the idea that you eat to avoid things that may be uncomfortable for you (in addition to eating because you want things). I always get the temptation to eat something with high fat/high sugar immediately after lunch. It is crazy, I tell myself. You have just eaten. But I think I may be trying to avoid getting back to work.

BillBlueEyes
11-28-2011, 05:42 AM
:welcome: Hollyp :welcome:

And, for your first post, :wel3fc:

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

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

BillBlueEyes
11-28-2011, 06:06 AM
Diet Coaches/Buddies - Drat! I just lost my post. I've switched to Chrome and am adjusting to it's user interface so managed to delete it. I have a recent save, so prepare for redundancy as I try to remember the parts that are gone, LOL.

Mostly an on plan day, CREDIT moi, except found myself eating some cookies around lunch time. They were cookies that I normally ignore, but I was feeling some feelings because I wished I was elsewhere. Ouch! Like today's quote says, they didn't make the feelings go away and I felt stupid for eating fig newtons like they were an unusual treat. Gotta work on that one.


onebyone – Good luck helping your fellow potters to recognize that a rivalry isn't helping business. Old grudges are hard to overcome. Reality isn't always high on the list of considerations.

Joy (gardenerjoy) – Looks like you've got your exercise counter within possibility of completion before the month is over.

Debbie (Lexxiss) – Super that you know that you won't eat at work - Kudos for that. That Tomato/Feta omelet would have grabbed my attention - I love anything with feta cheese in it.

FutureFitChick – Kudos for "avoided the endless sweet selection entirely" - great way to avoid the desire for one slice of each. Yay for nephews as a source of spontaneous exercise.

Pam (pamaga) – Hope you get over this flu thing. Love being directed to your ticker to remember that you've lost 50 pounds already - Congrats for those.

maryann - Thanks for the reminder of the basics, "the principle of honesty, striving for discipline and peace, these things remain constant."

Val (va1erie) – Kudos for "slowly and mindfully and very reasonably at the reception" - weddings are a challenge for me since it's so easy to get caught up in the special nature of the occasion.

Robin (4EverLearning) - Neat that slowly and mindfully is easier for you during your unscheduled time - because some folks report just the opposite.

maplover – Thanks for "it is consistency that counts" - I think you're spot on for mindful eating with that notion. The first book is the 'pink' book because of it's magenta cover. Neat that you make the observation about your temptation immediately after lunch. I think making the observation is the hardest part of making change.

Hollyp – Yep, eating while standing is a challenge. I was shocked when I discovered that I nibbled from my plate as I carried it to the table - never knew that I did that. I think you've gotten good advice to stop the instant that you catch yourself - that might help spot it just a second earlier in the future. Glad that you've joined us.

Readers - chapter 4 Stage 1 The Success Skills Plan
Success Skill 6 Overcome Hunger, Cravings, and Emotional Eating
experiment 6 Prove that you don't need to eat when you're upset.
Negative emotions are how your body communicates to you that there is a problem. These feelings are simply a part of life. One reason it's so valuable to overcome emotional eating is that eating doesn't actually solve the problem that has upset you. At most, it serves as a temporary distraction. So as soon as you are finished eating, you will have two problems: the original one and also the aftermath of giving in - feeling guilty, weak, and out of control, not to mention gaining weight.

Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), pg 87.

Hollyp
11-28-2011, 10:02 AM
GM all! Am so motivated finding this group. Have managed to make coffee and kids lunches w/o nibbling. Major accomplishment for me so early in my day. Yes,nibbling starts early with coffee making! So feel great about that. I am glad to hear that if you work the guidelines things do change. This is the first time ive tried to lose weight thinking positively!

I found 3fc by googling the beck books, and heard of the books from a WW support group on facebook. I like it here b/c everyone is practicing beck! This book speaks to me tremendously like no diet or anything ive tried before. It hits my problem areas to the core, all of them! In one book!


Im happy to learn alot from you all and get support. For that i thank you!

I am a former figure competitor, lifelong dieter, and was heavy in high school after starting to work at ice cream store! Those tiny spoons add up! And have battled weight ever since.

Thanks for listening.

Heres my day: gym workout,weights,spin, and later to swim a mile in pool . (mondays are big w/o days)
Menu planned all day. (ive added more food than i think ill eat so if i fall short i feel good,and then if i do eat everything planned its ok too.)
Read cards before ea meal
Planned exercise
Pos reinforcement all day (credit me)
Leave a bite at at least ONE meal
NO NIBBLING TODAY

pamatga
11-28-2011, 12:39 PM
:welcome2: maplover and hollyp. I have been a regular "buddy" here since early February. My desire is to be here as long as I need to be. Hope you feel the same!

Well, everyone, I am finally feeling like I am back in the land of the living. For the new ones here, I have had quite a five-six weeks. I re-injured my left knee ACL so I couldn't do any weight bearing exercises, then I had an acute inflammation with my RA (rheumatoid arthritis--not the kind to be confused with bad joints although your joints are affected and, yes, I also have the OA bad joints in my knees) then having a cold/influenza/bronchitis for the past twelve days. I have only two words to say: Enough Already!!

I will do some brief personals then add my own "two cents worth".

Robin, TY for sharing your photos. I have begun a photo journal as well because I simply want to have it for my own record. Even now, I look back at what I looked like 50 lbs ago and can't believe that was me. I never want to return there. Never!!

Val TY for your comments. Duly noted. As maryann states so well, I am a 16 year veteran with OA and there is a 12 Step saying "You are only as sick as your secrets". When I fly off the radar, I put it out there. I am grateful that the days that I used to eat out of emotions is way behind me. As it is said in OA, every day we are "free" from our compulsive addictions is a day to celebrate.

I failed to mention that I had that cherry pie in my freezer for 6 weeks prior to eating it, that every time I opened the freezer to get ice (which is a dozen times a day) I saw it and I felt calm about knowing that I was saving it for Thanksgiving.

Having said that, what part was the unwise decision? To even buy it? To eat it all at one sitting? To think that eating a whole pie is healthy (it's not)? Or what, I don't know? I planned it. I sat down and ate it mindfully, slowly and enjoyed every bite. The only other meal I had that day was eggs and toast. So, calorie wise, I probably had around 2300 calories that day.

I could do this program perfectly but that is an old character defect of mine that I plan to keep buried. I will say though, Beck does keep me consistent, which for me, was the whole battle of my previous yo-yoing dieting. I am here for the long haul.

I have C/Ped all of your comments and I will be reflecting on what you have commented on. I am listening. I am just not sure what I will do with it. Tentatively, I plan to approach this coming Saturday's Christmas party in this manner. I will eat my usual meals as planned and I will choose the foods that I would most want to eat and skip those that are "ho hum". I mean, why eat celery sticks when I can have them at home? This is professionally catered so I will be served so the portion sizes will be closer to "normal" than not. In fact, all food stations will be set up that way. In the past, I used to under eat at social events because I felt self-conscious about even admitting that I ate (well, being obese does that to your mind--you feel so undeserving). I am still very aware of how my eating habits are perceived, especially in public, which Dr. Beck does address in the first book. The main thing to remember is not under eat there and compensate by eating unplanned once I return home!! THAT will be the challenge!!

I weighed this morning and I am the same weight I am on my ticker. 251 lbs.
My hope is to resume my exercise schedule by Thursday. I am so close to breaking 250 lbs that I want to see if I can start out next month doing so. Fingers crossed.;)

To all the new ones here, again, we would love to be your buddies/coaches. I brag about being in a group where there are so many ones who are working a good Beck program and are maintaining solid weight loses more than a week or two. Consider yourself very fortunate that you found us. I know that I have and do. :grouphug:

Love Pam

va1erie
11-28-2011, 12:59 PM
report: didn't read my cards, weighed (4.2 under goal), got in a killer workout at class this morning but couldn't walk because it was pouring AND cold. Contacted my diet buddy.

maryann -- Yay, you for sitting and eating for four days in a row! And for acknowledging that this is important for you to maintain, and for acknowledging that checking in regularly helps keep you both on track and honest.

Hollyp -- it takes time to turn the always-sitting-before-you-eat thing into a habit. What is the series of events when you find yourself eating standing up? That is, do you come into the kitchen to eat, open the fridge, grab a container, grab a fork, and start eating straight from the container? Some people find it helpful to set the table =after= every meal so it's ready and waiting for you for the next meal -- if you already have a placemat, plate, napkin, utensils, and glass of water sitting at the table, you're likely to want to use them -- and you'll HAVE to sit down to do that. And what gardenerjoy and Debbie said -- don't beat yourself up when you find yourself eating standing. Just sit down and tell yourself, "Next time I have food in my hand, I'll sit down before I take a bite." Re: the habit of tending to nibble while making kids' lunches and coffee -- do you wake up hungry? If so, can you possibly set up the coffeemaker and make the lunches the night before, so that in the morning you only have to push the coffeemaker button before you can have your breakfast?

Robin -- yes, it was a buffet! Two, actually -- an appetizers buffet, then a dinner buffet, then of course wedding cake. I don't care that much about cake so I just pushed it around the plate a bit to keep from being rude. :) What was your head swirling about?

maplover -- excellent insight on wanting something more to eat perhaps being just a desire to procrastinate! Good for you for looking into your motivations!

BBE -- Good for you for confirming to yourself that fig newtons don't make feelings go away! :) How interesting that you discovered you nibble as you carry your plate to the table -- and credit, you, for keeping those serving dishes OFF the table!

FFC -- I do like the CD of the first book. I keep it in the car and when I'm going through an area where I can't get an NPR signal, I listen to whatever section is next.

Pam -- what Robin said: the questioning of your pie incidents/plans wasn't intended to be a censure. As one of your diet buddies, it feels like it's my job to ask questions that might otherwise be overstepping social boundaries. But I'd like to ask these difficult-to-ask and difficult-to-hear questions in a way that doesn't make the person hearing them feel criticized, so my apologies if I failed in that.

Okay, while I was posting, you posted, so this is response to that -- and no criticism intended, apologies ahead of time. :) You said Val TY for your comments. Duly noted. As maryann states so well, I am a 16 year veteran with OA and there is a 12 Step saying "You are only as sick as your secrets". When I fly off the radar, I put it out there. I am grateful that the days that I used to eat out of emotions is way behind me. As it is said in OA, every day we are "free" from our compulsive addictions is a day to celebrate.

I failed to mention that I had that cherry pie in my freezer for 6 weeks prior to eating it, that every time I opened the freezer to get ice (which is a dozen times a day) I saw it and I felt calm about knowing that I was saving it for Thanksgiving.

Having said that, what part was the unwise decision? To even buy it? To eat it all at one sitting? To think that eating a whole pie is healthy (it's not)? Or what, I don't know? I planned it. I sat down and ate it mindfully, slowly and enjoyed every bite. The only other meal I had that day was eggs and toast. So, calorie wise, I probably had around 2300 calories that day.

I guess I'm wondering if you were using sabotaging thoughts to make this plan, and were telling yourself that since you were having an allowed off plan day, countering sabotaging thoughts was not necessary. I don't have any expectation that you'll follow Beck's plan perfectly, and good for you for not having that expectation either. But you were using some of your Beck skills (good for you) so why not counter sabotaging thoughts when you can, too, even when you're allowing yourself to eat differently than normally? There were probably dozens of sabotaging thoughts required to result in eating an entire pie in one sitting.

You ate slowly and mindfully and savored every bite (good for you), which meant that you must have been eating that pie for a pretty long time. So for instance you either sat down with the entire pie pan, or you served yourself slices one at a time and ate them, then went back for more. If you sat down with the whole pie, you must have been thinking right then, "I'm going to eat until this is gone and enjoy every bite, even if I get to the point I'm no longer hungry," instead of countering that by telling yourself, "I'll eat a piece, and if I'm still hungry after 20 minutes I'll eat another."

Or if you served yourself by slices, you must have been thinking after each slice, "I'd like one more," instead of asking yourself, "Am I still hungry? Should I wait 20 minutes to see if I still want another slice?" Which means you were maybe having the sabotaging thought, "I deserve to occasionally eat until I'm absolutely stuffed because I never let myself do that normally and this isn't a normal day." When you served yourself that last slice, you must have been eating pie for a very long time. You were having some thought, maybe something like, "I've eaten 7/8 of the pie, so I might as well have the last slice even though if I eat it, I'm going to feel uncomfortably full in 20 minutes."

I'm continuing to discuss this because I am wondering whether not countering so many sabotaging thoughts as must have been required to get through an entire pie is counterproductive to your long-term success, not because I want to criticize you or make you want to keep future incidents a secret (and good for you for reporting this everywhere you should!) Take it for what it's worth to you, leave it if it doesn't help! :)

Beverlyjoy
11-28-2011, 01:40 PM
Hi friends/coaches... I did get on the scale. It's up and I know why. However, today I have planned for a good day. Journalling, measuring& logging.

I need to take my mom to the doctor. I'll try to check in later.

This morning I went to have my foot/ankle brace adjusted. Hoping for the best!!

maplover
11-28-2011, 02:31 PM
Thanks for the encouraging comments, gang. It will take me awhile to absorb all the personalities in the group and start responding. Just wanted to say that I have had a successful day so far (I know that theoretically we are not supposed to start "dieting" right away), but I have hit the mid-afternoon wall where I want to do anything but work and would cruise the bldg looking for sugar...
Don't want to sabotage myself again. I would have set my alarm for 15 minutes, but I have a student working in my room today and didn't want to disturb him. Phew, desire has passed.....

Hollyp
11-28-2011, 02:43 PM
Hi valerie, thanks for those thoughts! There is no thought process except i like the taste of sweet things with my coffee and its just a habit and there have been many days when I can talk myself througgh it and NOT do it. Some days i have sucked the agave right out of the container ! Yuck! But it tastes good.
Sometimes its dry cereal of the kids. I have put a dishtowel over their food in pantry. If I use restraint I can usually stay OP. But then there are moments I forget....

I have done good today. Just ate lunch sitting but ate some crackers standing.
And walked to couch with my salad (no tv). Read my cards, had awesome
workout and will stay in Check the rest of day. Have a 1 mi swim planned at 4pm. Lots of calories burned today. I hover around 1200-1300 cals/d and have good energy with that. If I lose weight,great but I am learning to love myself at a very fit 134.

Hope everone has a great day!


Thanks for putting the time into your posts. It is so helpful to everyone!

FutureFitChick
11-28-2011, 09:46 PM
Coaches/Buddies,

Yesterday/Today’s Essentials:
Weigh-in: -.5 lbs.
Read Advantage Cards two times: once
Read Response Cards at least two times: once
Ate slowly, sitting down, noticing every bite: yes
Gave myself credit when I engaged in helpful eating behaviors: yes
Did spontaneous exercise: no
Did planned exercise: no
Wrote out food plan for tomorrow: not yet
Tracked today’s food: yes
Left food on my plate: no
Ate only to normal fullness: yes
Identified and responded to a self-deluding thought: yes - I briefly tried to convince myself it was OK to have a second sweet!

Didn’t get dinner planned, but did end up making a spontaneous homemade tomato soup because my husband was sick and wanted some soup.

BeverlyJoy, hope things went well at the doctor for both you and your mom. Good job getting back on track!

BillBlueEyes, nice job thinking through the Newton incident. I lost my post last night on my iPad too. It is really annoying when that happens.

GardenerJoy, too bad about exercise. Great job for the good food choices.

HollyP, great job today. I found it tough to get through the missing a meal the first time. Good luck! I like your overplanning food strategy.

Lexxiss, sounds like a healthy omelet. Great job with the exercise.

MapLover, is there a specific task you are trying to avoid? Could you shift it to before lunch to get rid of that problem? Awesome job getting through it today! Maybe a scheduled walk would help?

PamatGA, swap out fibromyalgia for RA and we sound like symptom twins. I’m finally feeling better as well. BillBlueEyes seems to have lots of success at these types of events (Christmas parties) using a single plate (no seconds) strategy.

Va1erie, great job today! I think there is a lot of truth in what you say about overeating, and that takes some brutal honesty to examine that.

maryann
11-28-2011, 10:13 PM
Evening To All,

Successful day - Day 7 (again) was changing environment. I made a change at school and for the first time in two months have not eaten the student's prize candy. Credit. I also sat down all day which put me around four days straight now. I am very proud of myself. These two steps will help enormously.

Weight the same. No Exercise . Read ARC. Reviewed my schedule. Day 8 (again) says I must make time for this dieting thing. I am still pretty solid on that step. Credit for checking in with coach.

Some impressions of people's posts (Forgive that they are not attributed - I am too beat)
One way I stop nibbling while I am cooking (although I feel cook's taste are ok) is too put gum in my mouth. ( I think this was you maplover)

To all those making a plan ( I think Beverleyjoy and Pamatga) credit. That is the first step - recognizing old patterns. I have taken my ARC cards to events and then promised myself if I don't eat anything that night, I kind plan a huge treat for the next night. Often I feel so proud of my restraint I don't want the treat the next day.
That is about all I have tonite.
Best to all.

PS I almost forgot. I was shopping in the market and ran into an acquaintance. I said, Excuse my workout clothes. I just came from Yoga." She said,"Oh that is how you keep in such terrific shape." Whew! I never think of myself like that. Not only did I acknowledge the comment GRACEFULLY but I actually heard it - way down in my innards and it felt GOOD.

gardenerjoy
11-28-2011, 10:47 PM
We unexpectedly went out to lunch but I had a half veggie-sandwich and a bowl of tomato soup, so that was fine. On track with exercise for November and on track to get my 50,000 words for NaNoWriMo on the last day.

WI: -0.2kgs, Exercise:+50 1210/1300 minutes for November, Food: 80%op, Read my Advantages and Responses: yes

Tazzy
11-28-2011, 11:55 PM
Hello Everyone,

Survived the events of the weekend and think I did pretty good staying OP. Got lots of planned exercise with walking, over 13,000 steps on Saturday and 10,000+on Sunday, plus lots of trips up and down stairs. Sure felt it in my feet and legs today, didn't help that all the walking was on concrete. But the weekend is behind me now and will have time to re-focus on my Beck skills and plans.

Weighed everyday, ate sitting down most of the time, have not read my cards for a few days, must get back to that. Am back to Zumba and boot camp classes this week and looking forward to them.

No time for personals tonight, am off to bed shortly. Looks like everyone is doing well. :hug:

maplover
11-29-2011, 05:05 AM
Hi
Just read chapter 3 of book 1 (must get second book!). I said yes to all the questions, especially not really being able to tell whether I'm hungry or just want to eat, not being fully conscious when I do eat (zoning out) and that hopeless feeling that despite constant dieting, I can never get to a "normal" weight....

On the bright side, I had a pretty good day yesterday. Got lots of exercise (my mom has been in the hospital for a month so I have not gotten to the gym for awhile and it felt great) and was able to avoid a number of temptations.

FutureFitChick:thanks for the walk suggestion!

Maryann: love it when people spontaneously tell you how fit you look. Way to go!

BillBlueEyes
11-29-2011, 05:16 AM
Diet Coaches/Buddies - Eating on plan (CREDIT moi) included some ham left over from Thanksgiving. DW asked me if she was heating enough and I said "Yes" - a big deal because six years ago I'd have asked for double that sane sized serving.

Joy (gardenerjoy) – We have places around here that offer a half sandwich with soup - with all the restaurant craziness in portion sizes, this one seems sane.

Beverlyjoy – Nice to be reminded that one can "I have planned for a good day."

FutureFitChick – Kudos for fighting the Sabotaging Thought to have a second sweet.

Pam (pamaga) – Kudos for reaching the point where, "I am grateful that the days that I used to eat out of emotions is way behind me." and "I am here for the long haul."

maryann - Such a major accomplishment to accept and acknowledge a compliment graciously - Kudos and Kudos.

Tazzy -13,000 and 10,000 steps is a lot of walking for your weekend - Kudos.

Val (va1erie) – Such a delicious thought, "a killer workout" - Kudos.

maplover – I recognize "cruise the bldg looking for sugar..." - Kudos for standing that down.

Hollyp – Yay for the notion, "lose weight thinking positively!" - seems like you've onto the Beck way alright. I'm impressed with that mile swim since I've never figured out how to swim a long distance. Kudos for your day without nibbling. Neat that you are focused away from weight as your goal via "learning to love myself at a very fit 134."

Readers - chapter 4 Stage 1 The Success Skills Plan
Success Skill 6 Overcome Hunger, Cravings, and Emotional Eating
experiment 6 Prove that you don't need to eat when you're upset.
The good news is that emotional eating isn't innate; it's actually a learned behavior, which means that you can learn to overcome it. Once you start working on it, overcoming the urge to eat based on emotions gets easier - and it's so worth it to change.

Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), pg 87.

onebyone
11-29-2011, 08:45 AM
Good Day to You, Coaches.

It's a rainy, yet mild late November morning here. I have the day to myself. I am contemplating heading into the deep downtown on my own from here for the 1st time since we moved here. I'd take commuter train or bus, or subway, &/or streetcar to get to my destination which is the One of a Kind Xmas Craft Show. I asked my friend to join me but she can't. I could ask my SIL but she works reg hrs and I want to go today=off hours so I'm going to have to go alone.

Which is sometimes better.

It is an enormous amount of walking to see the show. 2-3hrs up and down aisles at a steady pace just to see everything. I'm not exaggerating. I've shown my work there about 6x. It's BIG. I want to go as I am wondering about showing my work there next year so I need to get a feel for the show once more. I haven't seen it in 2-3 years now. Well, there you have it. I think I've made up my mind to definitely go today. Thanks, coaches.

Foodwise, I am heading back down the scale. Weighed in today *credit* and I am about to plan my day. I have stayed within my points this week with 3pts to spare after this past weekend. I now must remain within my daily points until Thursday when I start anew. How fast a week goes. It's incredible I will have been on the WW plan for two weeks ina mere two days. I am :( I didn't do this much earlier, but since I didn't do this much earlier now must be the time eh coaches?

Better go.

Have a good Tuesday.

va1erie
11-29-2011, 09:14 AM
report: didn't read my cards, weighed (3.4 under goal), ate slowly and mindfully until, ugh, another wine-induced snackfest. Got planned but no spontaneous exercise. Contacted my diet buddy.

Too busy for callouts, have much on the agenda!

Hollyp
11-29-2011, 09:47 AM
Good morning coaches and new friends, happy tuesday to you all.
Planning daynof food right now
Will read cards today 3x

Got up and ate cereal with milk in the middle of the night due to hunger and I dont feel bad about it. Its hard to sleep when hunger knaws at you and my reasoning was this: i can afford the calories, I will go back to sleep now, etc. Should i have talked myself out of it? I am not on a diet per se right now, just eating small healthy portions and following the beck principals.

I had been on WW and just wasnt getting anywhere. I am keeping track of points on my fitness pal but not being obsessive about it.

To a couple of other gals here who have RA and fibro, I also have a rheum d/o that falls u der the "other" cstegory and have been doing great on methotrexate! I have never felt less pain before. I csn relate to you all (i think it was Maryann)

Will check in later with you all!

pamatga
11-29-2011, 03:29 PM
I have been posting here nearly every day since early February and as anyone who has been with this group that long knows about me is that my food plan has evolved and is continuing to evolve. I also belong to Biggest Loser Club online. I follow their diet experts recommended calories and nutrient breakdown which is what I have been posting here lately since I am in a Food Accountability Challenge over there. I also have 16 years with OA. I began incorporating the Beck behavioral principles since April 1st of this year. All of these elements are working together to assist me in losing weight in a "healthy manner", which my definition is on all levels: physically, emotionally, behaviorally and spiritually.

I don't feel that I actively sabotage my weight lose efforts at the level that Dr. Beck addresses in her two books. My understanding is that as you gain more mastery over your behavior with all kinds of foods, you then make the decision how you will incorporate that both in weight lose but also eventually in maintenance. I feel I am at more intermediate level than some of the basic skills offered in her initial book. I do have the second one but I haven't read it yet.

Since I am beyond some of the "basic" behavioral skills like sitting down while eating, mindfully eating, eating slowly, awareness of physical vs emotional hunger, not eating to solve non-food issues; to name, the major ones; I am expanding on these on my own. I clearly empathize with those of you here who are at a different level than I am. I will assure you that there will come a day when you will have your own epiphany about what blocks you from having a "normal" relationship with food. Right now, all of that seems very mechanical to me. Thank God, because it means that I can move on and take all of this "to the sky". I am very excited about this whole process and what lies ahead.

Back in the spring, I was involved in a Food Challenge where we had to consciously eat different kinds of vegetables and fruit. At that time, I decided to go "no sugar". I was no sugar for 6 weeks. No deviation. I bought a lot of no sugar food products as "substitutes". As a person who has been gifted with the love of cooking and the love of good tasting food, it was heresy to accept food that was chemically engineered to "pass". I have a family history of diabetes and my blood glucose (at my heaviest) was pre-diabetic. I didn't play around with that health concern. So, I have made a compromise that seems to work for me---for now. I allow myself on occasion some foods with sugar in them. If tomorrow, I discovered that in spite of the weight lose I have had and the healthy food plan I follow I have developed diabetes, then I would have no problem whatsoever returning to no sugar. Period. I truly can say I Eat to Live not Live to Eat.

I am not upset with either of your comments, thoughts or questions, Val and Robin. I realize that you are in a place that I plan to be in about 14 months--maintenance. Eating a whole pie at one sitting probably is not in your "game plan". I honestly believe that it will from time to time be in mine, yes, even in my maintenance.This time next year who knows how I may view that choice I made that day. Today I am okay with it. Time will tell.

For 11/28

Calories: 2297
Carbs: 304
Fat: 60
Protein: 112
Fiber: 21
Sodium: 2992

The #1 Beck Skill that I am working on right now is "Enriching My Life". That, and I am behind (by 4 pair) on buying my shoes for every #5 lost. I need to get moving on both.:D

Pam

FutureFitChick
11-29-2011, 09:40 PM
Coaches/Buddies, I had to make several substitutions to my food plan today. But, I am pleased with the adjustments I chose, even though I went over my planned calories for the day.

Yesterday/Today’s Essentials:
Weigh-in: -1.5 lbs.
Read Advantage Cards two times: no
Read Response Cards at least two times: no
Ate slowly, sitting down, noticing every bite: somewhat - we need to stop eating in front of the TV
Gave myself credit when I engaged in helpful eating behaviors: yes
Did spontaneous exercise: yes
Did planned exercise: none planned
Wrote out food plan for tomorrow: not yet
Tracked today’s food: yes
Left food on my plate: NO!
Ate only to normal fullness: a little too full from dinner, but not stuffed
Identified and responded to a self-deluding thought: yes

BillBlueEyes, great job on the ham restraint!! It must feel great looking back at the old days of how you used to behave.

GardenerJoy, congratulations on reaching your writing goal. I had hoped (about a year ago) I’d spend November writing my dissertation, but that is looking more like May now. I’ll have to channel your inspiration then! Great job handling the unexpected meal out.

HollyP, great doctors do make a big difference when your in pain. Great job planning your food too!

MapLover, great job getting your workout in! That makes such a big difference in my appetite.

Maryann, your grace in compliment accepting made me smile tonight! Great for you!!

Onebyone, sound like you are on the right track!

PamatGA, I really like your insights!

Tazzy, sounds like you are doing great with exercise! Congratulations!

Va1erie, great job getting in the exercise today!

Hollyp
11-29-2011, 10:00 PM
Coaches and new friends,

well, sort of frustrated that the lbs arent just dropping off like I thought they would but i do have to give myself more time than a week, but have been dieting hard core and tracking I do feel like some one mentioned (maplover) about weight loss and dieting. Been at this for years. I am so tired of hearing its just muscle!

Wondering what you all think about eating off plan. So i plan my menu, and today at work there was catered lunch (and is 2x/wk) and i had my lunch and then at 2 pm i was hungry and wanted a small plate of something healthy. So I had it. Now was I starving? No, hungry? Maybe. And I toyed with NOT eating anything but didnt want my protein shake either. So that was off plan, as was the hot cheesy breadstick that came out of the oven with the pizza for the kids. Does that mean I didnt follow my plan? Suppose so.... Darn

Read cards today. Twice
Did resist alot of temptations during the day, credit myself for that
Had to not exercise today after yesterdays beating!
No unplanned exc
Sat for all meals And ate mindfully
Left some food behind. (a few bites of apple)

Thats about it! So interesting reading everyones journey
Im open to any/all suggestions!

Holly

gardenerjoy
11-29-2011, 11:54 PM
I had an extra slice of bread today, but resisted another. I was home alone which is a trigger for me, but it also meant I could talk aloud to myself which was effective. If a little strange.

Lots of exercise today because I'm not sure how much time I'll have tomorrow--surely I can find at least 15 minutes!

WI: +0.15kgs, Exercise:+75 1285/1300 minutes for November, Food: 80%op, Read my Advantages and Responses: yes

Hollyp: My reading of Beck is that if you didn't write it down when you were making your plan, then eating that food is off plan. And, really, that's one of the more useful skills I developed.
One of the reasons that I rate a percentage of on plan is that it eventually became a little too black and white for me. I manage 100% on plan sometimes -- and, I push myself to do it more often when I'm frustrated at the scale or I'm having problems engaging in some of the behaviors that I know work. Often, I manage 90% which is how I score it when I substitute something on my plan for something equivalent nutritionally and calorically.

BillBlueEyes
11-30-2011, 06:00 AM
Diet Coaches/Buddies - Felt a strong urge to eat in the morning, but recognized that I wasn't hungry, wasn't interested in a particular food, and it wasn't near a regular meal or snack time. So I countered it, CREDIT moi, with a reminder that I'd like to remain wearing my current pair of jeans without that ugly path of buying a larger size and having limited choices when getting dressed each morning. Remainder of the day was on plan without incident, CREDIT moi.

In the evening I walked with DW (CREDIT moi) to see the movie Hugo. I was taken; just loved it, despite knowing that all the critics raved over it, LOL. It has lovely views of Paris and two fine young actors (14 year olds playing younger kids).


onebyone – Neat that you're staying on your WW plan. Hope you enjoy all that walking to see the Xmas Craft Show. Hope it inspires you to participate next year.

Joy (gardenerjoy) – Neat that you know that home alone is a trigger so that you're prepared to counter the Sabotaging Thoughts and temptations. I don't think talking to oneself is weird - just getting caught, LOL.

FutureFitChick – Kudos for "Identified and responded to a self-deluding thought" - I worry about how many of those I entertain without being aware.

Pam (pamaga) – Yay for "Enriching My Life." It is beyond my comprehension the thought of buying four pair of shoes - perhaps a male limitation, LOL. But wish you well at having at it.

Val (va1erie) – Yep, Ouch for a snackfest but with Kudos for just moving forward.

Hollyp – Would seem to me that eating in response to hunger in order to get sleep seems like a good idea. Perhaps when you design your eating plan you can take into account that you are prone to night hunger and plan for it.

It's a challenge to design a plan that includes twice a week lunch provided by others. A challenge, but doable. Seems to me that planning a snack of healthy foods just to get the head back on the path might be a good plan. That "hot cheesy breadstick" would seem like a good item to consciously plan to completely avoid - just to keep the head clear. I hate, hate, hate that items like that are designed to smell so tempting.


Readers - chapter 4 Stage 1 The Success Skills Plan
Success Skill 6 Overcome Hunger, Cravings, and Emotional Eating
experiment 6 Prove that you don't need to eat when you're upset.
If for years and years you have used eating as a coping strategy whenever you were upset, you may need to do the following experiment many, many times until your tendency to soothe yourself with food dies away. It's wonderful when you get to the point that you don't even think of eating when you're upset. To get there, use every opportunity to repeat the experiment. Initially, you may give in and eat, even after you have used the techniques I suggest. But give yourself credit for any amount of time you are able to resist.

Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), pg 87.

maplover
11-30-2011, 07:47 AM
Thanks for the insight, gang. There's a lot of good wisdom to absorb here. I am trying to just take it one day at a time (sound familiar to some?) and not rush ahead thinking I know everything, or that there are things I don't have to do. For example, one of the things I did not do the last time with Beck was to really get a coach and be honest about how I was following the program consistently.

Reading chapter 4 of the pink book (I think--the first book), I like the way she talks about needing the skills to make the diet work before starting the diet. That makes a lot of sense.

Working from home today, good to know from gardnerjoy that this can be a trigger.

Tazzy
11-30-2011, 01:35 PM
Hi Everyone,

Have had a couple of good days, read cards, ate slowly, mindfully, weighed and measured everything, avoided treats my co-worker gave me for a holiday gift (the kids enjoyed the baking!), have boot camp tonight. I found these last couple of days that I didn't need my snack in the morning. Kept on working right past the time I would generally have it. Not going to question why. Scale is down again. I had a goal to get to 165 by our cruise on Feb 12 and I'm pretty sure I can meet that with 3.8 pounds to lose in 72 days (and yes I am counting down every day!). :beach:

Back to a mountain of paperwork on my desk. Happy Wednesday!

pamatga
11-30-2011, 03:07 PM
Bill, when I told Paul that I was "behind" in getting my pair of shoes(plural), Paul just smiled and said "Yes, I know!!" That is when I love him the absolute most!! Have you never seen "Sex and the City"? When Paul was gone on his retreat, the first night (even though I was sooooo sick) I sat down and watched "Sex and the City 2" on t.v. Besides loving men, there are just some of us "of the female persuasion" that love our shoes. I just wish I were an octopus!!:dizzy:

Side note: For those of you who are new here, in the first Beck book, she mentions about finding a non-food way to "reward" yourself as you accomplish and meet your Beck goals, especially losing weight. Since Dr. Beck stresses every 5# lose,and I just love shoes, I jumped at the "excuse" (as if I really needed one!) to reward myself. I watch the scales and as I see myself moving towards that next 5#, I start checking all of the online shoe sites for my next "spoils".

P.S. Also, I have decided that my goal weight photo is not going to be of me in some of my former tent-size clothes (they are now long gone) but a photo shoot of me surrounded by all of the new pair of shoes that I bought during my journey down the scales. I will probably even have it professionally matted and framed too.

HollyP as you can see what and how each of us "defines" On Plan is a combination of finding out what works for each of us specifically and what is the "conventional wisdom". As Dr. Beck says in her first book, when you start out using her principles, choose two diet plans so when one ceases to seem to be effective you can go to Plan B. My On Plan is a hybrid of basic "common sense" of Nutrition 101 with calorie counting so I am actually controlling my portions (yes, you can stay fat eating healthy if you are eating like a lumberjack!). Currently, if I am losing weight, I feel I am eating On Plan.

In the first book, there is a short chapter on Plateaus that is also a good yardstick that I use: weight gain under two weeks is probably due to hormones, too many calories or sodium or being a coach potato; weight gain over two weeks is something you need to step back and take a long look at what you have been doing. As I have learned this past year. There is really only one hard and fast rule about losing weight: if you want to lose weight, you have to eat less or burn more calories.

Since I want to end up being in good general health when I arrive at my destination, it does mean that I have certain "rules" that I follow. On another site I belong to (Biggest Loser Club online), we have Buddy Challenges day and night. There are also challenges on this site if you like to do that (just look under the general directory to find one). In October, I did a Challenge called "Keys to Successful Weight Lose".

Well, we got points for ticking off certain essential keys in losing weight. Prior to this challenge, one area I was not so attentive to was making sure I got my healthy fats in every day. Why is this a "big deal"? Well, our internal organs need a percentage to perform well. Our hair, skin and nails need it to maintain that "glow or grow" we ladies like. I will admit that I had to relinquish some of my former saved up calories for other favorite foods so I could restart cooking with olive oil or making peace with the "nut" [only having an ounce!:?:] but I realized that I don't want to be a balding dried up old prunewhen I get down to my goal weight.

So, as time goes on and I learn new things that I need to consider incorporating in my food plan, I tweak my On Plan to accommodate that. I think over time you will find yourself doing that as well.

Well, for everyone else, have a good day, I am busy in the kitchen today and I have to check on "what's cooking"! :D Yum! Yum!


Pam

Hollyp
11-30-2011, 04:20 PM
Hi all, patamga (think i spelled that wrong so sorry). Thanks for your thoughts. I am so frustrated today, up a lb again, why did I get on that scale? I am going to see a nutritionist and a hormone doc in Jan for any insight I can get. I exercise tons, eat very clean, 2 tsp evoo daily and enough protein. Im walking at work all day, and all the basic labs are NL including thyroid. Im not on any meds that can prevent loss and am just so sad today. Nibbling is pretty much 99 percent under control and the diet plan Im following right now is like yours, eating healthy,clean,small portions, 4x/day, minimal sweets. I read about everyone losing weight and I cant believe I cant make that scale move. I hate to whine. The only time I weighed less was when I was a competitor doing double cardios and weight training for an hour! I cant keep that lifeatyle! I cant work out more than I do now, and I waffle between cutting more cals and going into starvation mode and eating above 1300 cals

Thanks for listening, I still love the beck principals and will use them no mtter what my weight because they are so positive!

Holly

bellabruna
11-30-2011, 05:05 PM
Dear all,

I posted here two weeks ago saying I was looking for a diet buddy to begin Stage 1 of the Beck Diet for Life and got no response. It occurs to me that perhaps that is not how this forum works. However, I do not see anywhere on this site that explains how the Beck Diet forum support works. Please let me know if we are acting as group buddies or how I can have the kind of diet buddy support that Beck recommends by using this forum.

Thanks much,

BB

gardenerjoy
11-30-2011, 10:21 PM
I met my exercise goal and finished the 50,000 words for NaNoWriMo. Yay!

WI: +0.1kgs, Exercise:+15 1300/1300 minutes for November, Food: 85%op, Read my Advantages and Responses: yes

Hollyp: Did you tell us how you chose your goal weight? I just checked your stats in the government's BMI calculator (http://www.nhlbisupport.com/bmi/) and, according to that, you are well into a healthy range of weight. Your goal weight is in the healthy range, too, so no worries about aiming too low, but maybe your body and your lifestyle are best suited to your current weight. What about declaring yourself at goal weight and using Beck to maintain it there? Maybe your scale frustration is trying to tell you that the weight you are is the weight you are meant to be.

Bellabruna: We're group buddies! That's worked great for me -- there's a lot of collective wisdom here. I try to report every day and the forum means I can do it at whatever time is convenient to me. You might also want to take a look at another thread in this same section about working the solution from scratch. Nelia and some others are working through the pink book together which might appeal to you as you get started.

4EverLearning
11-30-2011, 11:22 PM
my report: My weight was down .6 on Monday, up .2 yesterday, no change this morning. Have eaten consistently OP each day, sitting down, enjoying every bite. Had a personal training session yesterday and one today. Did not read my cards. Missed contacting my diet buddies for two days in a row due to my insane schedule. Got a shipment of Nutrisystem food on Monday, including those desserts that were my go-to food for my last binge, but have been fine with eating just one each night, knowing that tomorrow I'll get the chance to savor another one!

FutureFitChick, I love the idea of renting a home in neutral territory for family gatherings. It wouldn't be practical for everyone, certainly, but I think it would go a long way toward breaking habitual patterns and easing the tension of any dysfunctional family dynamics.

Lexxiss, I totally understand your discomfort in sharing photos of yourself. My family never took any photos at all, so I don't even have any pictures of my high school, college, or Ph.D. graduations! My strongest memory of a photo is a traumatic one: when I brought home my 8th grade school picture, my mother threw it across the room, screaming, "Do you think I really want a reminder of what you look like?" So pictures and I have had a rocky relationship, at best! I try now to look at photos of myself objectively to see evidence of how far I have come and to celebrate that, but it's hard.

maplover, good for you for recognizing that you sometimes overeat as a way of procrastinating on returning to work. That chapter in Beck really resonated with me, too, and, since reading that, I have recognized repeatedly just how often I want to continue to eat simply because I don't want to do whatever is next on my agenda.

Hollyp, your exercise plan for Wednesday is downright awe-inspiring! With the amount of muscle you must be building, and considering how little weight you have to lose, it is not surprising that your weight is not dropping as quickly as you had hoped. Try to focus on the skills you are building, the habits you are changing, and the mindset you are cultivating--and the weight will take care of itself.

Pam, I have a close friend who thinks that I have become "anorexic" and "obsessive" about my weight, and she gently nudges me about it every time we speak. I absolutely believe that her concern is genuine and that she has my best interests at heart. And yet I also know that she is dead wrong, and so her "concern" merely alienates me. I feel completely misunderstood and unfairly pathologized. And I feel angry that, by turning my weight loss (of which I am very proud) into a "problem", she is trying to rob me of my accomplishment and failing utterly to recognize how hard I have worked to get to a place of such self-acceptance, joy, and health. How dare she? The result is that I just don't even try to explain myself to her anymore, and I avoid any reference to my eating, exercising, or weight when I speak to her. What I am trying to say is that I realized the other day that, by my well-intentioned (I promise!) critique of your food choices, I was putting you in exactly the same no-win position that my well-intentioned friend has put me in. And for that I am sincerely sorry. BTW, I think it is great that you have started a photo journal to record your journey, and I LOVE the idea of taking your goal photo surrounded by all the pairs of shoes you bought as rewards along the way! That's a much more powerful visual reminder than my little charm bracelet!

Val, I am impressed beyond measure that you so successfully navigated your way through TWO buffets at the wedding!!! And what was my head swirling about? Oh, the usual stuff, like work and my endless to-do list. And MEN!! :dizzy:

Maryann, what a wonderful compliment your friend gave you when she credited yoga for "keeping you in such great shape"!! That is definitely a moment you should record for your memory box!

onebyone, I hope you really enjoyed that craft show. What a terrific way to get some spontaneous exercise!!

Tazzy, I would say you've got that goal of losing 3.8 more pounds before your cruise IN THE BAG!

bellaruna, we don't have individual diet buddies; we all serve that function for each other. So just jump right in!

Time for me to get to bed. Hope everyone has a great OP day tomorrow!

FutureFitChick
11-30-2011, 11:35 PM
Had to work late tonight, so just a quick check in. Didn't get food planned for today, so I was pretty far off track, but didn't go crazy. Putting it behind me and will do the best I can in the next few very busy days.

maplover
12-01-2011, 05:23 AM
I know that later today there will probably be a December thread, but i had to do my morning check in so that I won't forget.

Got my advantage card done. This time i am being simple:

1) improve health for old age
2) feel better about myself
3) Not feel so self conscious,

I have also set up a system on my iPhone to remind me to read them

Robin Not fun when your friend is constantly harping on your weight. Why do we just feel free to make comments about another's body. Love the idea of rewarding yourself (via pamatga

BillBlueEyes
12-01-2011, 07:01 AM
Please join us as this discussion continues on

Beck Diet For Life/Solution – December 2011 – Support, Discussion, Buddy/Coach (http://www.3fatchicks.com/forum/beck-diet-solution/247976-beck-diet-life-solution-december-2011-support-discussion-buddy-coach.html)

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 (http://www.3fatchicks.com/forum/beck-diet-solution/206004-list-monthly-beck-threads-support-discussion-buddy-coach.html)

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