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

12-01-2011, 07:54 AM
Welcome to the discussion group, support group, diet coach group, diet buddy group relating to the two books by Dr. Judith S. Beck:The Complete Beck Diet for Life ( the first bookThe Beck DIET solution: train your brain to think like a thin person. (

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

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

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

If you’ve arrived from a search engine, you’ve landed at the site of 3 Fat Chicks (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 (

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 (

12-01-2011, 07:55 AM
Diet Coaches/Buddies - Spent the day working with plumbers without eating about it, CREDIT moi. I always feel strong emotions when contractors are around; there's tension trying to prevent something irreversible from happening. Did well enough with the plumbers and on plan with eating (CREDIT moi).

Joy (gardenerjoy) – 51,300 Kudos for November.

FutureFitChick – Good luck in your very busy days.

Pam (pamaga) – LOL at your goal weight photo - can't wait to see it. [Haven't seen Sex and the City - I'm a bit behind in my TV watching.]

Tazzy - Avoiding treats from a co-worker is a big deal, Kudos. It's easy to try to make that an exception. Being in shape for a cruise is a great goal. Where are you going?

Robin (4EverLearning) - Yay for a sane response to Nutrisystem desserts arriving.

BB (bellabruna) - Oooops . . . sorry you didn't see my response back thenOn 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. We tend to post the results of the strategies we're working on, each in our own way, daily when we can. It's particularly useful during Stage 1 when some of the strategies are new and feel a bit awkward. Give it a try in whatever style feels right for you. Don't worry right away trying to write responses; it takes a while to get comfortable with the other posters - it's the daily accountability that's most important.

maplover – Yep, it's easy to avoid actually working the Beck strategies since they seem so simple. Daily accountability helps to counter that. (The first book is, indeed, called the pink book.) I like your Advantage Card - simple and to the point.

Hollyp – Ouch for the emotional pain of the scale not following your goals. The standard two pieces of advice are: patience - bodies have their own agenda, and rethink your goals - sometimes our bodies are quite happy where they are. Have you measured your body fat? It might be at a low level already with all the walking that you do.

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.
tip: Also be on the lookout for overeating in response to positive emotions. Julia was very happy when her son announced his engagement. Even though her excitement was positive, she felt physiologically aroused, which was slightly uncomfortable. She turned to good to calm herself down.
__ Another dieter, Michael, completed a 10-mile bike ride for a charity. He had never done anything like that before. He felt elated and proud and, without quite realizing it, raced through the lunch that was provided, hardly noticing what he ate. He then didn't feel satisfied and took seconds - which showed up on the scale the next day.

Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), pg 87.

12-01-2011, 09:02 AM
Hi folks/coaches/friends... I have been having a 'pitty party'. (a phrase Dh's mom would say to the kids in their family if they are feeling sorry for themselves) I need to stop it now. I need to say OH WELL! Yes, it's not fair that I have to watch my sodium, calories, etc. Much of what ails me has to do with weight. Weight is eating to much, of course. I have been journalling, measuring and logging food. Credit.

So.. I've made my plan, got out my cards and journal and I will carry on.

Thanks, as always, for being such supportive, wise, and kind folks.

12-01-2011, 10:23 AM
Hi Coaches/Buddies/Friends!

It has been hectic and yet I continue to remind myself to "make time for dieting". Yesterday was our 19th anniversary, which was going to be spent quietly on the Eastern Slope. Mom had a cancellation of her appt. for today so we jumped in the car and headed West. As we travelled I thought of celebratory pizza and said NO CHOICE. I made a healthy meal at home and it was satisfactory. I can plan a dinner out while we're here which might include friends and a healthier fare. I'm Grateful today that I have Beck skills to help me navigate through daily decisions. Yesterday my spontaneous exercise was running upstairs before breakfast to weigh in even though I could have just as easily let it slide for a day. *credit*
I'm headed to the pool for some outdoor water aerobics this morning and will remember my warm hat.

12-01-2011, 12:00 PM
Good Morning everyone!

Good day yesterday. Ate OP, even had a 200 calories left but wasn't hungry so saw no need to eat them. Got my planned exericse at boot-camp, weighed, read ARC, ate slowly and mindfully, left a bite and ate sitting down every time. Was the first day in awhile that I had not eaten something not on my plan. :carrot:

BBE What is going to occupy your time once all your renovations are done? Our cruise is from Tampa and will stop in Cozumel, Cayman Islands, Belize and Honduras. Very excited about it and more so because in mid Feb it will be stinking cold and snowy in Alberta and we'll get to escape it for a few days.

pamatga Love the idea of your photo with all your shoes. I think that's a great reward, although I am not much of a shoe person. My non food rewards tend to be centered around trips to the spa.

Lexxiss Credit for healthly choices and realizing that "No Choice" is also a very good decision.

beverlyjoy Credit for leaving the pity party behind you.

bellabruna Welcome to the group. There are some very wise, helpful people on the Beck page.

hollyp Have you done measurements lately, are your clothes fitting differently? I personally have decided that I will not let the number on the scale define all the accomplishments I have made on this journey. My clothes fit better, I'm buying smaller sizes and the things I do at both Zumba and Boot camp are getting easier because of all the work. I saw somewhere on this website a quote that "the scale is only one measurement, it's the most convenient, but not always the most accurate" (or something to that effect). I remember that phrase alot and one of my cards is "The number on the scale is just information".

4EverLearning Credit for your plan for one Nutri-System dessert at a time. Hope your eharmony experience goes smoothly.

:wave: Hello to everyone else!

12-01-2011, 12:58 PM
Good day coaches.

Had a grand surprise at my WW weigh-in. I have metabolized 2.6lb, for a loss of 11.4lbs in two weeks. So exciting. So encouraging. WW was the *last thing* I ever thought would work. And yet, here it is, suiting me just fine. I am soooooooooo grateful.

I had to put Beck skills to work when I came home from the weigh-in. I made myself a nice little egg sandwich, which I sat down to eat *credit*, but while making it I kept getting sabotaging thoughts urging me to :devil: "make's not enough... get more...":devil: I hadn't even eaten it yet or taken it to the table. Man. Relentless. I told myself I would sit, and calmy eat, and then decide. I've decided to make coffee. Breakfast is over.

Not much on the agenda. I postponed the craft show visit to Sunday when DH wants to attend a video game/pinball mahine/arcade games auction. He suggested that the space in the hallway that has shelving with his mini arcade stuff on it could be a suitable spot for an arcade machine. I think, and said, that if it doesn't break the floor, he can go right ahead. I'm hoping for a pinball machine myself.;)

gotta go. Have a good Monday.

12-01-2011, 01:07 PM
Good Morning,
It seems I have missed a great many postings in the last few days. I am not going to try and catch up. Just a few thoughts.

I love the motivations we find that keep us preservering in the face of food insanity - Pam's shoes, BBE's resistance to buying new jeans, gardenerjoy's motivational % OP idea ( which I might try.) All these things seems so insignificant but they are really heroic endeavors. I was thinking this morning that so few of us are trying to stem the tide of obesity. We are in a minority making baby steps into a hurricane. I don't think I am being over dramatic. I teach 8th grade English and this year for the first time I have a least TEN students morbidly obese (some over 200 pounds) and 40 % of the rest are overweight. Anyway, a great journey starts with a single step and I love to hear about everybody's single step.
As to Hollyp frustrations about scale. After over a year in this program I change my goal weight from 145 to 150. The final chapters of Beck talk a lot about finding peace with weight, (I summarize) The question - What will I get for that extra 5 pounds as opposed to the time and obsession required to get there? In the end, I wasn't willing to sacrifice quality of life. I have a 9yo boy and I want to just enjoy him rather than obsess about my weight one more minute. I have had enough of that. ( I have been over 200 pounds twice in my life.)
It is also interesting to me that we are about the same height and you are about 20 pounds lighter than me (I am 48yo). What would you think looking at me? I pose this question because I have a friend who told me her weight which is comparable to mine and I thought, "But I always think you look good?" Do I expect more from me than I expect of others. Anyway, just thoughts.
As for me, Day 9 (again) I have dropped two of the five pounds I had gained and it is completely a result of a safe food environment and sitting while I am eating. I have yet to go back on rigid eating program. Exercise today will be treadmill. Tomorrow will be Pilates and Yoga.

12-01-2011, 01:48 PM
internet woes...couldn't get this to post yesterday:

report: didn't read my cards, weighed (down 3.6 from goal), ate slowly and mindfully, got planned and spontaneous exercise, contacted my diet buddy.

Holly -- if you wake up from hunger and you can afford the calories, I say eat, and what Bill said: if this is a common issue for you, take it into account and put it into your plan. Re: losing 'only' 2 pounds this week: That's actually a very good loss, especially since you have only a little to lose and your goal is on the low end for your height. Re: following plan...what is your plan? Are you at the point in Beck where you're supposed to be planning every bite a day ahead of time and writing it down, then sticking to that plan without deviation? Because that's a good step to force yourself to follow until you've mastered it. You won't ALWAYS have to follow a plan religiously, but if that's one of your tasks right now, you should definitely follow your plan. Re: eating at 2pm after you'd had lunch. You say you were hungry -- had you eaten a reasonable lunch? Because if you had, you shouldn't have been =hungry= at 2pm. Can you describe what you were feeling? Did you try to ignore it for fifteen or twenty minutes to see if it would go away? What was the healthy thing you ate?

Pam -- do you know where you are on the pre-diabetic scale these days? It's great that even at your heaviest you never got into actual diabetes.

FFC -- Yay on being down 1.5!

gardenerjoy -- good for you for talking aloud to yourself because it's effective. I do that, too. :)

BBE -- Good job reminding yourself of some of the reasons you want to maintain your weight to help keep you on track.

maplover -- good for you for not trying to rush the process. I think that's a crucial thing for a lot of us, and it's one of the reasons I dislike goals that require us to be a certain weight by a certain date. You'll get there when you get there, and deadlines can be counterproductive for a lot of us. And good for you for acknowledging that you shouldn't skip tasks. I think the tasks we want to skip are often the ones we need most. A lot of people want to skip getting a coach. It's hard to have to admit to someone that you need this help. But I absolutely think that for me, having a coach/buddy has been crucial. It's one of the Beck strategies that I will continue with for a very long time, possibly forever, along with daily weighing.

12-01-2011, 02:12 PM
GD all! Happy December and a new blank page to fill!

Although it is unseasonably cold, the sun is very bright right now and that makes it seem warmer.

:welcome: bellabruna!

Hollyp, I think returning to what is an "acceptable" end weight is something that most of us both struggle with and then finally make some kind of decision we can live with. Dr. Atkins, of the Atkins diet fame, had in one of his early books (which I have) that there are two weights we need to consider: the weight which we are the most healthy at and the weight we "vainly" want to be. I have always kept that in mind since it has been close to 40 years since I have seen my goal weight that I have made as my end weight. Before this is all said and done, I may even drop my end weight to 125 lbs. However, in terms of health that would be the absolute lowest I "should" be for my height and frame. Health wins out for me!

Already I have had to make some visual adjustments to my changing body. At first, I did not even like the fact that I was losing the fullness in my face. I had become so accustomed to it that when I finally starting seeing my cheekbones, I was not happy. I also have begun to look more like my Mom, who passed away in November 2008. It is sometimes "painful" to see "her" looking back at me in the mirror. It reminds me she is "gone".

My understanding is that your body even continues to "morph" up to a full year after you reach your end weight so that might be something else to consider before you make a "final" decision about your weight.

onebyone Major :congrat: on your 11 lbs gone forever!! WTG with practicing your Beck skills with "less is best" meal. It also takes us time to readjust our eyes when it comes to portion sizes. I remember my Mom always saying about me, "Your eyes are bigger than your stomach!" The other day we had lunch out when we were doing our errands and I was shocked that I was nearly full after a cup of clam chowder!! There was a plate of hot food waiting besides the empty bowl. I really felt perplexed about what I "should do". I gave the majority of the food to my husband but it really made me think about how what used to seem like "so little" now is "enough". Give it time, it will come around for you.:hug:

Speaking of which, how Tazzy handled her "enough" situation was "spot on". Bravo, Taz!!

Lexxiss Someone once told me that "No Choice" actually is a choice. I hear you about celebratory food. I have even once "defined" being sick as a "special occasion". Really??? Well, the lid wasn't always screwed on tight with me. There was a few marbles loose there. :D

Beverlyjoy Pity the poor soul who has no one to share his pity with. We love ya, sweetie!! :grouphug:

4EverLearning GJ on defining "one is enough" on the desserts. So, has the fish been biting on eharmony?

maryann I have often remarked to Paul (DH) that I don't ever remember any fat kids when I was growing up. "Biggest Loser' better build a kid's ranch. I think there will definitely be a need for it!! How absolutely very sad! Those kids are losing out on so much of their childhood as a result.

Bill GJ on standing your ground with the "nibbles" when faced with dealing with workmen. Master Plumbers can carry a lot of "Attitude" I found out. I mean, let's face it, they hold our "waste disposal" in their hands.

For 11/30: (last day of the November food accountability challenge)

Calories: 1779
Carbs: 200
Fat: 57
Protein: 106
Fiber: 25
Sodium: 1617

My understanding is that for December we are going to re-do a Fruit n Vegetable challenge from last spring. Today, I was eating fresh radishes from my garden with the last of the Thanksgiving turkey. I say, my garden will support my efforts. :D

Have a good day, all!!


12-01-2011, 02:15 PM
And for today: report: Weighed (up a pound to 2.8 beneath my goal, so today will be a low-cal day for me), got planned and spontaneous exercise walking to and from my class even though it was very cold, had a wine-induced snackfest last night which probably explains my up number today on the scale. Just learned a neighbor and good friend died this morning after a three-week stay in the hospital, which has me pretty down. She will be sorely missed in our neighborhood and our kindervelt (fundraising group for children's hospital) chapter. When I heard, the next thing I did was open a piece of mail with a half-off coupon for a local chinese restaurant's lunch buffet, but I resisted the temptation to use food to comfort me, especially when I'd planned a low-cal day. Good for me.

Tazzy -- Yay for being on track for your goal weight by the cruise date!

Pa -- great idea to have a photo taken of you with all your 'goal' shoes! That's a great way to keep reminding yourself of how much you've accomplished!

Holly -- our weight fluctuates from day to day. Being a pound up from yesterday can't be real unless you overate to the tune of 3500 calories more in than out. I weigh daily and did when I was losing so I could see those fluctuations and get desensitized to them. Especially when you're already this light, you will absolutely have up and down days. And what Robin said -- when you build muscle, your weight can stay the same while your size drops. Have you been measuring?

BB -- I think you must have missed all the posts welcoming you to the forum, some specifically affirming that we'd be happy to be your diet buddies/coaches. I see you only have two posts in total -- maybe you didn't realize you need to come back and read the responses, then post every day with your updates? I tried to pm you, too, to make sure you see these now, but you don't have any contact info on your profile. Yes, we'd all love to be your diet buddies/coaches, and you can be ours.

gardenerjoy -- yay for finishing NaNoWriMo!

Robin -- LOL on your head swirling about men! :) And yay for reminding yourself that tomorrow, you can have another dessert! :)

FFC -- good for you for putting your off track eating behind you!

maplover -- can you come up with more advantages, and more detailed ones? The more you have, the better it will work. I have probably 30.

BBE -- Yay for not eating about plumbers! :D

Beverlyjoy -- Good for you for realizing that because it's not fair doesn't mean it's not reality!

Debbie -- yay for saying NO CHOICE to pizza!

onebyone -- yay for being down 11.4 pounds in two weeks! I love WW, actually. It's another of those things you have to buy into, though. If you work that plan, it'll work for you. YAY YOU for dealing with sabotaging thoughts that you weren't making enough food even though you hadn't eaten yet!

maryann -- It always surprises me when I discover friends who are the same height as me (and who I think look just fine) weigh more than I do.

12-01-2011, 11:37 PM
I move my ticker on the 1st of the month. December is the first month that my ticker shows me at normal weight. Yay! I'm pleased to have lost a pound in November while following my maintenance plan.

Spontaneous exercise. My desk looks over a loft into our two-story sun room. In the wintertime, when the sun is low, there are an amazing number of ways that the sun ends up glaring into my space. Each time there's a glare, I gallop down the steps to pull the appropriate shade. Some mornings, as the sun moves, it takes three separate trips. I used to grumble about that sort of thing, but now my thought is "Yay! Spontaneous exercise!"

Planned exercise. Has anyone used one of those mini-trampolines? I had a dream about one last night and woke up this morning thinking that I wanted one. I'd love to hear your experience.

WI: NC in kgs, Exercise:+50 50/1300 minutes for December, Food: 90%op, Read my Advantages and Responses: yes

12-02-2011, 12:51 AM
Another duper late working day/night. Food was OK today except a cookie that I intended that came topped with as many calories in icing and chocolate chips on top. I did ask of there were uniced ones and left a tiny bit in the bag. Left food on plate at B & D.

Hi to everyone.

12-02-2011, 06:40 AM
Diet Coaches/Buddies - Plumbers are gone; the house has working heat; let the cold come, we're ready. Walked (CREDIT moi) to dinner at a BBQ place to celebrate. Faced some serious opportunities to overeat. Was worried that I'd actually eat the portion served, but ate slowly, savored the taste, noted that I was becoming satisfied so finished the cole slaw and beans and left a huge mound of pulled pork for a dogie bag. Left a chunk of the corn bread for my bite not consumed. CREDIT moi for good enough for a restaurant.

onebyone – Do I ever know that Sabotaging Thought, " "make's not enough... get more..." - even when I put raisins on my cereal, I have this urge to put more, more, more. I've been known to count raisins just to avoid those thoughts.

Joy (gardenerjoy) – Congrats upon registering "normal weight" - may it become your new norm. (Thought of you when I laughed at a t-shirt, "I avoid cliches like the plague.")

Debbie (Lexxiss) – Happy 19th Anniversary!!! May there be many more. Trying to understand "outdoor water aerobics" in December, in Colorado, while wearing a warm hat. Are you part penguin or something?

Beverlyjoy – Yay for "I will carry on."

FutureFitChick – Ouch for cookies with a double whammy on top.

Pam (pamaga) – I do admire that you're still harvesting veggies in December.

maryann - Love the question, "Do I expect more from me than I expect of others?" - we can be so hard on ourselves . . . and food is always available with the lure that it will make us feel better.

Tazzy - Kudos for 100% on your food plan - great to know that you can do it. [Next major adventure is not yet chosen. I did talk with a friend who teaches science in the local schools - they're always looking for volunteers to help out.]

Val (va1erie) – This site has been having some difficulties lately, which could have contributed to your Internet woes. Congrats on dropping below your goal weight. Sending supportive thoughts as you deal with the loss of your good friend and neighbor. Major Kudos for not resorting to food to deal with grief.

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.
what to do . . .
The next time you feel a negative emotion and want to eat in response, do the following:
1. Note the time so you can see how long the urge lasts.
2. Label what you're experiencing. Tell yourself, I'm just upset ... I'm not actually having stomach hunger, or This is just anxiety ... it's not hunger.
3. Stand firm. Tell yourself you're absolutely not going to eat and remind yourself why it's worth it not to give in.
. . .

Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), pg 88.

12-02-2011, 09:11 AM
Well yesterday I did do my advantages cards and did implement an IPhone-based reminder system that worked 4 out of the 5 times I had planned.

valerie thanks for the suggestion to make more and more detailed advantages. I will think about that. My mom has been very ill and over Thanksgiving a friend suggested I give her situation over to the universe, saying in very specific terms what I would like to see happen. And you know what? It started happening. So maybe the same for advantages, eh?

Today I am choosing a paleo style eating plan (80% on 20% off) and will be tracking calories to stay within 1400-1600. My backup will be WW though I have so much revulsion for that having tried and failed there so many times that I hesitate to go back. Hey maybe that's an advantage, eh? Never having to go back to WW again ; )

I have to report losing 2 lbs this week without really having implemented anything.

Beverlyjoy I can identify with the pity party.

onlyone "relentless" yes I would describe the desire to eat everything in the room that way. Also kudos for weight loss.

Joy normal weight Woo Hoo! and NanoWriMo (next year I want to try this!

12-02-2011, 09:35 AM
Hey Everyone!!

I'm sorry I've been MIA, this is getting into crunch time with work and the holiday rush. I'm going to sit down and get caught up this weekend. I did just want to jump in and report that...

I was at 189.6 this morning!!

4.6 lbs until I'm half way through this journey!

I have been so anxious, especially since I crossed over into onederland, to be past the half way mark, where there's more behind me than ahead of me... and it's almost there!

My goal for the beach trip is 135 and for the MS125 ride *I think* will be 125 (as little weight as possible with that distance of riding!). I think my new road bike has been good luck! :D

Best to everyone, WELCOME NEW KIDS and I'll be back in touch soon!

12-02-2011, 12:16 PM
Good Morning:
Weight at ticker. Ate slowly and sitting down everytime including ( I blush) sitting down on my shopping cart to eat and red velvet cupcake sample. (Oh Well) This weekend I will chart my hunger during meals while I am at a family wedding in San Francisco. Yoga this morning.

Valerie: I am sorry to hear about your friend.It has only been recently that I have experienced the loss of friends. I guess I have been lucky. It is really the permanence of the absence that strikes me. I often think like a child wondering, "It has been long enough. Is she back yet?"
BBE Today's task is to be aware of what I eat and judge my hunger at the beginning, middle, and end of every meal. Being aware of what I am doing while I am doing it is half the battle. I didn't finish my breakfast because I realized I was full half way through.
gardenerjoy: I love trampolines. In California we have giant warehouses made of trampolines with dodgeball courts and trick rooms. I love going there with DS and we have a great time. I can't do it too often however because I have plantars faciatis (bad feet) and its doesn't help them.
Fyreflie: Congrats on the "onesies." I remember that feeling. I also remember my first single digit clothing item. There is a lot to look forward to.
maplover: Credit for more detailed advantage cards. It is hard to picture life without food obsession but once I could envision it, it became a possibility.

12-02-2011, 05:17 PM
Hello coaches/buddies!

Have been without power and now all is restored so am back in action. So did not track for a couple days but now am again. Did well on TG. Did not overeat and was happy about that.

Finding my ARC cards are not motivating and dont find reading them helps but do it anyway. Has anyine else found that?

I like the " oh well" and no choice words, those seem to have an impact on me, cool! Dont want to keep weighing, it just upsets me.

Thank you for some previous thoughts from
Gardnerjoy and 4everlearning! Very helpful and Ive been thinking about them. I liked them a lot and appreciate them.. Still wish I had tons of time to read more here on this site! So much good stuff!!!

Happy friday and see you tomorrow!

12-02-2011, 09:34 PM

Many good posts today. All of them spoke to me.

Well for the first time ever I actually had 85g of pasta for dinner. This was the suggested serving size on the package. I added the suggested serving size of pasta sauce=1/2cup and had some meatballs at 1.5 servng size. It was 9 meatballs vs the suggested 6. Next time it'll be 6. I made DH about twice what I had and he saud it was to much. He would have been happy with half. So, next time we're both having the suggested serving size.

*credit for pre=planning, weighing and measuring, and willingness to do so.

I did run into trouble with some beef jerky DH made that's in the fridge. I was going to snarf it down and then realized I had to track it and that slowed me enough to think and to make a conscious decision to eat it or not. I chose to eat it and track it. *credit*

Another good day in spite of the snowiness of it.

See you tomorrow coaches.

12-02-2011, 11:59 PM
Tomorrow's challenge: a pot luck party from 3pm to 5pm. Kind of awkward timing for a meal and yet I would probably like to eat at least a meal's worth of calories. So, the plan is to have a snack noonish and combine my second snack and lunch at the party. Then a late, light supper.

WI: -0.15 kgs, Exercise:+45 95/1300 minutes for December, Food: 90%op, Read my Advantages and Responses: yes

12-03-2011, 01:55 AM
Hello again friends and excellent coaches,

I have read back through posts and totally agree with alot there. I do not want to obsess over 10 lbs when everyone thinks I look great or am "almost there" according to a gal at the gym who recent lost a lot of weight by cal ctg. Ive always felt "almost there".

One asked what program Im following and Ive slacked a little on all aspects of Beck but its on the front of my brain daily, sitting for ea meal, have not been as diligent about NO deviating from the plan giving it the "oh well" and not the way dr beck intended it!

So great advice, going back to mastering the skills better, maybe only weighing once a mo, sitting for all meals and once again eliminate nibbling. I guess I wasnt seeing the weight change and had a minor "give up" mentally.

I was not at all displeased with 2 lb weight loss. Would be thrilled with that or any further losses with any consistency, that is huge for me in a week, did I really say "only"?

I love the comment what healthy goal is and what my vain goal is. That hit the nail on the head right there.

No not losing inches, clothes are definitely NOT looser, if anything tighter which feels awful and from now on will just change those pants out right away in the morning! Be kind to myself!

Look forward to tne day I get a better hang of how to post in bold and get to know everyone better! Right now I will have to make notes at my desk and then type lol

Thanks again coaches...

12-03-2011, 06:40 AM
Diet Coaches/Buddies - Finished another chunk of the painting that I have to do, CREDIT moi, and made a realistic plan for the remainder that acknowledges that sleeping arrangements will have to be juggled so that DW isn't affected by the odors from oil based paint. The small section of oil based stuff will be delayed until after Christmas, but the bulk can get done before guests arrive for the holidays.

Needed to deal with dinner while going out between 5:30 and 9:30, so had my pulled pork leftovers as a high protein snack just before leaving. Had expected to have a late dinner, but changed plans and skipped dinner entirely. CREDIT moi for a solution that actually resulted in a lower calorie day than planned. I do like that being busy makes hunger go away just as surely as does a meal.

onebyone – 85g of pasta is certainly Kudos worthy. As is your decision to be mindful about your choice with the beef jerky. (We had our one snow last month and are now clear.)

Joy (gardenerjoy) – 3-5 is an odd time for a potluck.

maryann - LOL at sitting on your shopping cart, with Kudos for taking your Beck strategies seriously. I've personally not become enchanted with 'red velvet' - still tastes like a cupcake to me. And any cupcake reminds me of the fourth grade.

Donamari (fyreflie24) – Congrats for breaking into the one-eighties - may you never need to cross that line again. Love the goal of minimizing weight that you'll have to peddle on your long bike ride.

maplover – Sending supportive thoughts for your mother's recovery. Kudos for choosing your two eating plans.

Hollyp – Yay for power. It's easy to get used to it. Such an interesting feeling, "almost there" - Kudos for recognizing it so you can be aware if it lingers beyond its welcome. To post in bold, click on the B icon above the message typing window. So many things in life are easy - after the first time, 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.
what to do . . .
The next time you feel a negative emotion and want to eat in response, do the following:
. . .
4. Make a Response Card to help you cope. It might say:Emotions are not an emergency. I don't have to eat.
I can tolerate this feeling. Eating won't solve this
problem. It will only make things worse because then
I'll have two problems: the original one, plus feeling
weak, guilty, discouraged, and worried that I may have
gained weight.
. . .

Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), pg 88.

12-03-2011, 08:08 AM
Could use some suggestions here (Day 3: Eat Sitting Down). Mindfulness of what I eat is one of my biggest challenges. I have resurrected a card I made the first time I did Beck. It is decorated and it says "sit down" and it is now back on my refrigerator door. But what other things do you do to remind you of this?

Also have to confess that the iPhone reminder system for the advantages card did not repeat yesterday so didn't use it. I'll have to look into how I get it to repeat (I'm sure that is possible).

Also thinking on more and more detailed advantages. Stay tuned.

Thanx for the support.

12-03-2011, 09:19 AM
Hi Coaches/Buddies/Friends!

Yesterday defied planning, and yet I was very pleased with my ability to put my Beck skills to good use. We ended up at our local mexican restaurant for lunch. We used to eat out there 5 lunches a week and split nachos w/cheese and beans. Vegetarian, right?? Well, we haven't been there for at least 6 months and it was theoretically OK to do the same thing. I sat back and recognized I could make a better choice and ordered a bean tostada-no cheese. credit. I did have several bites of the nachos but DH sure enjoyed having the plate 95% to himself.

BillBlueEyes, Glenwood Hot Springs boasts the largest outdoor year round hotsprings. One pool is almost 2 blocks long and is 94 degrees. The hot pool is 104 degrees and is heavenly, especially in winter. It's only 10 ft from the door to the water which can be quite brisk. It's the place to be after skiing and we've certainly seen our share of famous folks after their day of skiing at Aspen.

Great job everyone, negotiating through all the daily food challenges. We're without heat at my moms this morning and I need to get a repair person in. It figures to happen on a weekend.

12-03-2011, 11:52 AM
Gm friends!
Lexiss, . Where in CO are you? DS loves in steamboat and we are moving to Boulder soon. Cant wait! Love your SIT card idea, need to make one of those!

So setting out today to stick to planned menu. It does make me feel better. In exchange for that I am not counting cals and listening to mybhunger cues. Will do my pos reinforcements today all day and include one extra, "love myself a little today". A very important one for me.

Have a full day planned of activities and going to get some xmas lights, swim with my twins, planned exercise this am, I am so grateful tonhave heat again!

I was considering skipping a meal one day but am worried about slowed metabolism issues as I think mine is slow already. I want to show myself not eating os OK. And that hunger goes away but the key is to not PIG out at that next eaten meal, not sure I would have any control!

Happy saturday all, Holly

12-03-2011, 12:24 PM
GD everyone!! I was MIA yesterday because I spent 5 non-stop hours in a card tournament and I was exhausted. I put every ounce of my mental energies into winning and I was wiped out for the remainder of the day. One of my "Enriching My Life" means becoming quite the card shark. I have learned several games in the past several months, including poker, and now I am ready to begin to learn bridge.

I also made "Enriching Your Life" as one of the Team Challenges of the Buddy Challenge I am still hosting. I gave the directive to make a large collage of all of the activities they wanted to accomplish once they lost the weight. However, once they have done that little do they know but I am then going to ask them to start working on those things. No time like the present right?

Maplover I think the biggest "thing" that I have taken away from the BDS (Beck Diet Solution) is that: to become more aware and conscious of the choices we make regarding our food consumption, our relationship to food and how to control the outcome so that it is positive rather than negative.

It may not seem like a big deal once you are here long enough in this group but I also "belong" to two other non-Beck groups and let me tell you I read people struggling so much with their food plans and weight lose efforts that is reminds me how much this works when I "work it". I have shared with the other groups many of the Beck Principles. I am not sure how well they are received but I have shared and it is up to them how/what they wish to do with that information. Oh, did I mention, I am also a recovering codependent care-giver? :D As I remind myself, "teach by example." (either by doing what I do or don't do what I did)

I am fortunate in that I can take as long as I wish to eat my meals since I eat the majority of them at home. My biggest "beef" back a decade ago was when I had to eat my lunch within 20 minutes (by the time I walked to the lunchroom and then set my meal out). I could count on one hand how many times I was able to finish my lunch within that allotted time over a nearly four year period. IMO, the way American business is set up is to "foster" fast eating when you are on "their time". My Dad, who is also a very slow eater, used to complain about it for over 33 years until he retired. Now, he has the kind of meals he always wanted----Euro-hours not American minutes.

I guess, the only "suggestions" that I can come up with regarding mindful eating is to become very mechanical at it until it becomes a habit. I have heard of some people taking a bite, setting down their fork, chewing slowly, then picking up the fork and repeating. I have also heard of others who set a kitchen timer (or you could use a microwave timer as well) so that they "prolong" their meal time to a specific time.

The main stumbling block I am working on (and probably will forever) is staying within my recommended calorie range. Although, Dr. Beck doesn't address this issue directly (that I am aware of), it is very problematic for me. In fact, I am beginning to view my former enjoyment of eating out as something that may have to be shelved for the upcoming New Year, especially if I want to reach my maintenance goal this time next year. I'm mulling over that for the time being.

onebyone Isn't it amazing how small most serving sizes are especially when it comes to pasta? I watch these commercials for restaurants like Olive Garden and what they are showing is essentially 4-6x a normal serving size. I learned in the "Managing Diabetes" classes I took this past March that the USDA (here in the U.S.) is the one who sets the serving size you see listed on the food label. It is us (you and I) who are the ones who determine what portion size we wish to consume. Therein, lies one of the biggest "truths" I had to embrace for me to lose weight. Portion sizes are not the same as actual serving sizes. So glad you are finding out you can live with eating less and that you are okay with it. Major :congrat: goes your way on this "discovery".

Lexxiss I remember taking a hot springs dip after a cold wintery outing. You lucky dog!! :p It doesn't get any better than that.

Bill Barbeque in Boston?? Who knew! So glad to hear that your work is near completion. Now, when does the tree et al go up?? Will we see final photos?

Today is the annual Christmas party. I am very happy to report that I had multiple outfits to choose from which is a first for me. I felt like a teen awaiting prom. I am also happy to report that I am wearing something that I saved from 13 years ago. It is a bottle green velour dress with matching cardigan. I decided to shorten the dress to street length to show off my slender gams, one of my best features. With some sparkly jewelry and a pair of new shoes, I am ready to accept a slow dance with Paul. This is life without extra food. It doesn't get any better!

Enjoy your day all!


12-03-2011, 09:49 PM
Hello Everyone,

It's a very snowy Saturday at my house now. Hoped to get all my errands done today so I don't have to venture out tomorrow but it looks like I'll be grocery shopping in the snow. Such is life when you live in Alberta!

Well after a really decent week OP I have to be honest and admit that since dinner last night I have not followed anything. I think at this point it's because I'm just tired and have no motivation to take the time to properly prepare any meals. It's not that I have been eating non-stop but the choices have not been good. But I'm not going to feel guilty about it and I know I have the tools to get back on track now and not let it continue.

I have weighed both days, tracked my pedometer steps and did go to boot camp this morning even though I really wanted to just stay in bed. I think I'll do that tomorrow morning.

pamatga Have a great time at your Christmas event tonight, I'm sure you look fabulous in your outfit showing off those great legs and new shoes.

onebyone Credit for having one serving of pasta. With DH's new journey it weight loss it was a big eye opener for him and the boys when I showed him what 1 serving really looked like. Because we do the calorie cycling we only have pasta on our higher calorie days. Big congrats on your 11 pound weight loss on WW.

fyreflie24 Congrats on being almost half way through your journey. Now that I'm on the down side it's hard to believe that it's working and I can do this. I focus on losing 2 pounds at a time and have one of my cards as a mini goal with the next 2 pound increment. When I started it read 175 and now it reads 166, it's quite hard for me to believe sometimes.

Hello to everyone else and hope you are enjoying your weekend.

12-03-2011, 11:18 PM
My eating didn't go at all well. A combination of that weird party time and an attempt to eat away some free-floating anxiety. Fortunately, the challenge of a mid-afternoon potluck is unusual. If I had to do it again, I would have my normal lunch and eat sparingly, if at all, at the party.

I'm jumping off the internet for a week or so. Here's a pledge to my coaches that I'm not jumping off my sane eating and that I will be back with a report on the 13th of December at the latest.

WI: +0.25 kgs, Exercise:+40 135/1300 minutes for December, Food: 60%op, Read my Advantages and Responses: yes

12-03-2011, 11:53 PM
Hi, Coaches and Buddies!

Had very little sleep last night due to may dog being in lots of pain and crying all night. Poor girl! I did manage to eek out a productive day cleaning the garage and getting out the holiday decorations.

I ate all of my meals sitting, with only dinner in front of the TV. I did leave 1 bite on my plate at each meal too. I did not log my food, but will plan and log tomorrow's food first thing in the morning.

I've been thinking a lot over the last few days while posting and am curious to know from those of you on or closer to the maintenance part of life why was this time a success for you?

BillBlueEyes, great job at the BBQ place. Are you seeing a light at the end of the rennovation tunnel?

Fyreflie24, your success and enthusiasm are inspiring. Congratulations!

GardenerJoy, have a great week!

HollyP, glad you are getting back to normalicy. I guess the good thing about days long power outages is that you have to totally clean out the refidgerator and freezer, right? (Just don't think about the cost involved in replacing everything and focus on just restocking healthy stuff.) Hang in there with getting your plan set! :)

Lexxis, bummer not having heat! GREAT job beating the old habits of the Mexican restaurant. That is a real tough one for me!

Maplover, great job with the reminders. It is funny how much we can dread going back to what didn't succeed for us before.

Maryann, hope the wedding goes great!

Onebyone, great job with portion control for the pasta dinner.

PamAtGA, congratulations on the card tournament. What a great idea for your challenge.

Tazzy, great job getting your exercise done in spite of being off plan with food. I hate being too exhausted to get the basics done!

12-04-2011, 01:42 AM
Hi Beckfolks-

I am nursing some bad back pain. I am trying to make some good choices. This has been a tough 18 months for me, healthwise. I feel embarrassed to say that once again, something is wrong. I should/hope I'll be fine in a couple of days. I will carry on.

Checking in.

12-04-2011, 06:09 AM
Diet Coaches/Buddies - Ran into the kind of tension that gives me trouble. Seems that the guys who installed my baseboard heat some 30+ years ago took a shortcut to save themselves cutting one piece of metal. It didn't matter much at that time, but it gives me grief as I make some changes. So, I'm in for a little extra work and, worse, a slightly less appealing appearance. Ouch and D*rn!!! So, I did the first thing I could think of to solve the problem - I ate a handful of DW's trail mix. Double Ouch and Double D*arn, LOL, per "Now you have two problems ...".

I've devised a fix and will proceed today. DW laughs and points out that anyone who's done a bunch of carpentry gets better at accepting that projects always have little flaws that bug. I notice that contractors aren't phased by this kind of thing; they just barrel forward and don't mention it. Need to pay more attention to accepting this kind of thing since this one set my schedule back a day as I pondered a solution where the tiny flaw wouldn't be visible. There is one - it would take about a week to implement and I'd be the only one to notice anyway. So, today I'll move forward and work on acceptance.

Joy (gardenerjoy) – Ouch for "free-floating anxiety" as a reason to eat - I do know about that one. Have a good journey off web.

Debbie (Lexxiss) – LOL that nachos w/cheese and beans is vegetarian - so it must be good for you. Kudos for a good choice at the Mexican restaurant. [Super neat to be swimming in a hot spring; I hadn't thought of that.]

Beverlyjoy – Sending supportive thoughts as you deal with reality once again. You certainly have had a challenging 18 months.

FutureFitChick – Ouch for the pain of watching a loved dog suffering. Congrats on a productive day cleaning out the garage - from someone for whom a garage would be heaven, LOL, since my neighborhood just doesn't do garages. [Yep, the renovation nears completion, although I'm becoming aware that it might never end since it includes putting back everything taken from the walls and rehanging pictures may take forever as each is re-evaluated for its right to be hung, LOL.]

Pam (pamaga) – First time I've heard "card shark" as a weight loss goal, LOL. Super Kudos for being able to make choices when dressing rather than just hoping something will fit. [DW just mentioned tree last night - it caught me by surprise that we're so close to Christmas.]

Tazzy - Yep, good choice, "get back on track now and not let it continue." Kudos for pedometer and boot camp even when not particularly feeling like it. And thanks for keeping the snow up there in Alberta, LOL.

maplover – Yep, nibbling while standing is a challenge - I like your "Sit Down" reminder on the fridge. No great suggestions from here. My own experience was that by working to be mindful, it slowly became easier to notice that I was putting food in my mouth while standing; from there it became easier to work on stopping.

Hollyp – Just terrific to work on "love myself a little today." My take is that skipping one meal won't affect your metabolism enough to be a big problem. I didn't experience the desire to PIG out at my next meal - that was a big surprise to me then.

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.
what to do . . .
The next time you feel a negative emotion and want to eat in response, do the following:
. . .
5. Take steps to solve the distressing problem, if you can.
6. Write about how you feel in a journal, if you wish.
7. Talk about the problem with a friend or your Diet Buddy. He/she can help you change your thinking if you are viewing the situation in an unhelpful way.
. . .

Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), pg 88.

12-04-2011, 11:19 AM
Hello coaches and buddies,

Today have a lot planned and am going to stick to planned menu and not nibble. So far so good. Read cards at least twice, planned excercise, weights, spin class and 20 min swim! Going to a local circus tonight with the family. No reasons today not to stay OP

Weight was down to 133 yest and up to 134 today. i do feel smaller and lighter however and love that.

Bill,. Good to hear about not overindulging next meal. I have been pleasantly surprised at 3 incidences that I did not have food with me, put off eating and did just fine. I have been so trained to bring food with me and "plan ahead" and now can actually leave the house without food and know Ill be ok. I love that!

Wish we had a hotsprings here!
Off to log my foods and journal, happy sunday coaches!


12-04-2011, 06:59 PM
Hi Coaches/Buddies/Friends!

Another holi-day which has required navigating through lots of food situations. I've stayed pretty sane, which did include sharing a piece of homemade cake with DH at our potluck today. Just returned from a holiday concert where I did say NO CHOICE to the dozens of homemade cookies being served afterwards. We will travel back tomorrow early....I have to be to work at 7am. We'll enjoy a light dinner tonight compliments of potluck leftovers. *credit* for taking healthy food knowing part of it would come back home with me.

Holly, I live between Idaho Springs and Glenwood Springs. I.S. is 45 minutes from Boulder. I think you'll love it there! It's an extremely outdoorsy places. Glenwood and it's hotsprings are only 170 m. from Boulder and of course, Steamboat has a year round outdoor pool, too.

Wishing you all a great start to your week. IT's definitely the time of year to be alert as to food which pops up anywhere and everywhere. This was posted on the SBD forum, by magrat0315:
Resistance Prayer

Lord grant me the strength
to drink a glass of water instead of nibbling these things I should not have;
courage to say “No Thank You” to the Holiday treats abound;
and wisdom to know I am doing this for me.

I sure love that last line!

12-04-2011, 08:20 PM

Today was the learning to give yourself credit. So I must say that I did manage to eat everything sitting down. I even tested a piece of chicken leg I was cooking by cutting a piece off, putting it on a plate, and sitting down.

Another major "credit me." At the end of a furious day of Christmas shopping (trying to get it all done in one day), I badly wanted sugar. Stopped at the supermarket and got a banana and some turkey lunch meat. This was my snack.

Working on more detailed advantages. I like the idea of visualizing it (then it becomes not so much an advantage but a premonition of what it could be like in the future, eh?

Thanks Pamatgaand Bill for the great suggestions about learning to sit down and slow down with the food...I want to get to the place where I can feel when I've had enough.

pamatga love the card shark part.

Lexxis Congrats on the no choice!

Fyreflie24 Awesome success!

12-04-2011, 09:36 PM
Hello to all! it's been amazing reading this thread and November's, credit to everyone for the effort you are making and how seriously you are taking your journeys. I am new. I started Beck on the 1st December so am just 4 days in, now wondering about reminder systems for giving credit - I really can't work out how to do that for myself, or what sort of credit system to establish.

On another note, I'm in an interesting place right now in that my weight doesn't bother me, but my eating does. I'm wanting to learn better habits of eating, not being a foodaholic basically, being free from junk/excess food dependence and getting a sense of control. I'd like to eat to live, within my appetite, healthy, and in the rest of my time, get on with my life. So far so good as I've eaten in a way I'm happy with the last 4 days... I'm giving this a serious attempt now and feeling committed. Thank you for this forum. By the way, do you think it odd to want to change eating per se?

12-04-2011, 10:47 PM
Hi, Coaches and Buddies.

I am sad to report I did not plan and track my food today, as I had planned yesterday to do first thing. Planned exercise was not scheduled but did a little bit of walking while shopping. Eating was reasonable and I am sure it was below my calorie limit for the day. Ate breakfast away from the TV, but did not leave a bite on my plate. I ate dinner in front of the TV and forgot to leave a bite at that meal too. Skipped lunch today. I did reach my WL goal for the week, so that is nice!

BeverleyJoy, I am sorry to hear about the back pain. Keep at working to find healthy food choices in spite of your health ailments.

BillBlueEyes, just keep in mind how great you will feel in every renovated room when it is all done. And, you get more credits for decluttering! I'm giving you CREDIT for the handful of trailmix when you ate over a problem. I bet 6 years ago it would have been different food and a different quantity too.

Lexxiss, thanks for sharing the Resistance Prayer. Super job at saying no choice!

Maplover, what an amazing choice for a snack while out shopping. That is power!!

SarahBennett21, welcome! This is a great group of people and I think you will find terrific support! I have gotten much better about learning to give myself credit by reading and posting here. By reading what others have posted, it reminds me of the things I can be proud of in myself that I succeeded at in a day or a week. Also, it is terrific that you want to improve your relationship with food. That, as I also am reminded by the maintainers here, is key to being able to maintain your healthy weight and positive health-related behaviors in the long run. So, credit to you for that!! :)

12-05-2011, 05:56 AM
:welcome: sarahbennett21 :welcome:

And, on the occasion of your first post here, :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?

12-05-2011, 06:12 AM
Diet Coaches/Buddies - It was a good day at working on acceptance. Not only have I accepted the minor flaw in the baseboards that I mentioned yesterday, but doing that strengthened my acceptance muscle so that I fixed another problem that had been vexing me. I used Gorilla Glue to place a piece of metal to cover a hole, which, when painted, will only be noticeable to me. And I got to use Gorilla Glue which is advertised everywhere, we own some, but I've never used before. CREDIT moi for working on acceptance, even if I don't remember which chapter in Beck that would fall under. (With apologies to Dr. Beck for asserting an acceptance muscle which her anatomy doesn't define, LOL.)

Had the opportunity to face two celebratory cakes and managed to eat a piece of neither, CREDIT moi. One was carrot cake with tiny carrots in cream cheese icing on the top to let you know it was healthy. I entertained the Sabotaging Thought that healthy was good. But that was so absurd it made me laugh, so I was done before I conjured up a Helpful Response, LOL.

Debbie (Lexxiss) – Yep, gotta love "wisdom to know I am doing this for me" - thanks for sharing.

FutureFitChick – Walking is just the best. Congrats on reaching your WL goal for the week. [Thanks for reminding me to give myself credit for decluttering - which was necessary for any interior painting to happen.]

maplover – Kudos for taking your sitting down seriously. I'm stuck with the visual of a banana wrapped in a piece of turkey, LOL, so I'll assume that you ate them separately.

Hollyp – Love the thought, "feel smaller and lighter" - that's a great incentive to keep the path. Circus is just the best fun, particularly with young kids. Have fun.

sarahbennett21 – Neat that you're figuring out how to give yourself credit; I found that particularly difficult - just wasn't my style I thought. Some people have actually used stars on a chart, others checks in a spreadsheet. At least do it here in regular posting. My take is that you have to do it, can't just dismiss it as a silly thing.

Oh yes, digging into Beck to change your style of eating is a terrific idea. In fact, that's similar to why I went to Beck; I had already lost my weight and could feel the urges to go back to the old way of eating. Then found the Beck book, and have used the Beck strategies for maintenance. 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.
what to do . . .
The next time you feel a negative emotion and want to eat in response, do the following:
. . .
8. Practice techniques to overcome cravings (pages 84-86): Review your Response Cards and Advantages Deck, read about your resistance muscle (pages 19-20), imagine the aftermath of giving in, and try activities from your Distraction Box (pages 39-40).
9. When the urge to eat diminishes, see how long it took to go away; write it down in your Diet Notebook so you can remember for next time.
10. Give yourself credit for any length of time you resisted eating.

Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), pg 88.

12-05-2011, 08:08 AM
I'm on Day 5 and thinking about credits. When I stopped smoking (years ago!) my father bought me a beautiful watch and it always reminds me of that achievement. I think I'd like to work towards a similar physical object that reminds me of the achievement of not being an overeater any more... will ponder it further but any suggestions on that and other credits are welcome.

My thoughts on credits in general (little ones to encourage) as well as big ones (like a cruise or the watch), is that they can be really good at reminding me of all of the things in life I really enjoy, and can make special rather than just turning to food. Like a soak in a hot bath with rose petals or luxury bath salts in it, a sauna or jacuzzi, feeling pretty after having my hair or nails done, the sense of achievement that comes from organizing something or doing something productive, the joy and gift of the company of family and friends, the sense of freedom and calm from exercising my body, making me feel alive, the smell of the first spring blossoms, the sight of winter snow, the smell of fresh coffee and spices, a good film or book, listening to music, a concert, all these things reinforce the realization that not only am I not giving anything up by not overeating any more, but I have so very much to gain, and that's even before stopping to think about the weight, improved health, saved money and numerous other advantages that come with being free of those habits.

It's only the fear of being miserable without my little prop or pick me up, and of feeling deprived that has kept me overeating. But that fear I now believe is just an illusion, when I experience a craving and do not indulge it, there is no physical pain, it not only passes but shrinks, so long as I do not feed it. Giving into the craving creates the fear. The narrow world I had been in of panicking when I'd run out of a food or worrying if I've not had enough, the fear, the sense of deprivation, that's all I am giving up.

The last time I walked by my favourite chocolates reduced to half price I asked myself one simple question: What is this really going to do for me? I decided it would do absolutely nothing for me at all, not that the advantages of refusing it outweighed the disadvantages, but that there were not any advantages to buying it.

Once the illusion that life will never be quite as enjoyable without overeating is removed, once I realise that not only is life just as enjoyable without that habit but infinitely more so, once the feeling of being deprived or missing out are eradicated, then I can go back to the weight, health and money – and the dozens of other reasons for stopping overeating. These realisations I believe will become positive additional aids to help me achieve what I really desire – to enjoy the whole of my life free from slavery to food my body doesn't want or need.

It's the sense of slavery that bothers me the most about my overeating habit. Instead of going through a life of misery that does nothing for me at all, I plan to reconnect with all the positive things I will gain from giving it up. The credit system will be my way of doing just this! That's my thought for the day (and quite possibly the month!).

BillBlueEyes: Well done around the plumbers and thanks for the motivating tip around celebratory eating, it's a really good one, it's easy to let your guard down and fall into bad habits, when you are happy it's easy to use that state to totally let go, I relate! Incidentally I find BBQs very difficult, as well as all-you-can-eats and other times food is free and abundant...
Beverlyjoy: Big credit for your journalling and tracking, and an extra credit is due for taking a "no matter what" attitude and doing it even though you don't feel like it right now. Maybe you'll feel better planning a little treat, hot bath /nails/hair?
Lexxiss/DebbieR: Big well done, especially the pizza. Credit for craving a specific food and not succumbing! Next time it will be easier to do so, and for times like that I find it helpful to remind myself that if I really want some, I can always plan it at some point (that takes away urgency to have it NOW).
Tazzy: Yay for eating on plan after not having done so for a while! Did you feel any different? Can you think of what helped you on that day?
Onebyone: Credit for overcoming the sabotaging thoughts! Sometimes I find it's especially easy to overeat or get thoughts like that when I'm on target with my weight. Thanks for sharing!
MaryAnn: Kudos for making a decision to make peace at 150 and not obsess. Here are some thoughts/questions for you and anyone else who cares to ponder them: if you made your target and carried on with mindful eating, sitting down, exercise and the good habits you've learned, and continued to lose weight even if you were not trying to do so, went down to 145, then 140, then 135, 130, 125, how do you think you would feel? Do you think you'd be happy? Would you panic? Now imagine, still with good habits of eating, listening to your body etc., imagine you lost more weight than you wanted and wanted to put weight on? What would you do? Do you think you'd go back to old habits that put you over 200lbs (twice) or carry on eating mindfully? How important is your eating per se vis a vis your weight?
Val: Kudos for the thoughtful post and big yay for the 3.6 wow!!!! BIG credit! How do you feel about the importance of reading response cards? Also, sorry to hear about your friend. Credit for getting back on track!
Pam: Thanks for your thoughts. I'm particularly moved by how you are thinking about your emotional connection with your smaller self, and that it is not necessarily all one big positive. That's why I try to focus more on my eating and exercise habits than on my weight. I don't yet know where I will naturally end up weight wise! I am focussing on my behaviour and thinking and seeing what impact that will then have on my weight. I am logging my weight and would not say no to losing a few pounds but am trying to focus more on the permanent lifestyle change and mindset issues.
Gardenerjoy: Great post about exercise, and yeah I try to remind myself what good exercise running to catch a train, carrying shopping up a flight of stairs, cycling outdoors in the cold to get somewhere etc., what good exercise it all is and how grateful I may be for the ability to do it that has been gifted to me and I should never take for granted. Regarding trampoline, my mum has one but never uses it. I find with planned exercise I build it into my life by making it social, training buddies as it were...but that's just what works for me.
Hi FFC: Big credit for leaving a bit of cookie in the bag. How did it make you feel? (both eating the cookie and leaving some behind). How do you think you'd have felt if you'd passed on the cookie?
Maplover: Well done you! This is just my fifth day but I've already found it helpful to review the 4 days before and feel free to add to and develop notes on them. I think potentially adding to the advantages card can be a good way of keeping it fresh.
Fyreflie24/Donamari: Congrats on the weight loss - love the half way by Christmas day ticker! Might just have to copy you on that.

12-05-2011, 11:41 AM
I can see now that if I replied to everyone I wouldn't even have enough time to read my ARC once in the day let alone get any work done or the usual stuff...

12-05-2011, 01:18 PM
Hi Everyone,

Much better day yesterday, I decided to limit the carbs I was eating as I think that sent me on the spiral the couple days before. In doing that however I had only eaten around 600 calories up to dinner time and ended up with a raging headache. After I ate dinner and took some Advil it eventually went away. Spontaneous exercise was pushing a full shopping cart through a snow covered parking lot, manouvering a lot of boxes out of the way to get to the Christmas tree and setting up the Christmas tree. Steps for the day were 8337.

Changing up the exercise this week and am going to be swimming instead of boot camp. Still have the boot camp class booked for Saturday so we'll see how that goes. I was concerned about the pool I'm going to tonight as it's a large facility and there are lots of people around. I am not too sure how comfortable I'll be walking to the pool area but I thought about it this morning and I'm doing all this for me and not others who probably won't be looking at me anyways.

Weight was same again today, ate slowly and mindfully, did not read my cards (I need to put them beside the calendar I track my weight in). Planned exercise will be swimming.

Have a good Monday!

12-05-2011, 02:19 PM
Hi everyone,

Well, I am back for the umptillionth time. It has been a tough semester and I have gotten to a weight that I really don't like. It's uncomfortable, it's embarrassing, and I am tired and cranky. So I am coming back to the only thing I know that works: Beck.

Credit moi, at least, for counting points again and for committing to post here daily and reread the pink book. It is great to see so many here doing so well ... That is inspiring.

There are two sabotaging thoughts right now that I really want to counter:
1. That vaguely uncomfortable feeling in my gut is always hunger. Wrong - it's usually anxiety, shenpa, stress of some sort and I can wait it out.
2. Whenever the scale shows a number I don't like, it means I'm doing something wrong. No - there are so many reasons the scale could be going up or staying the same. I just need to stick to my plan.

Thanks for listening everyone. Off to have a mindful points-friendly lunch and then plan a shopping trip for healthy food for the week.

12-05-2011, 02:54 PM
Hello coaches /buddies!

Today Im going to focus this week on tracking and sticking to the plan so wrote out food, and threw in enough food so I wont be hungry, butnmay leave some off. Will try to leave a bite, always forget that one!

Bill, good mob passing on cake, that is tough, I love carrot cake, was laughing at the "healthy" aspect of it!

Sarahbennett, welcome, enjoyed your post! I too am worki png hard on that resistance muscle, that is my nemesis. I really liked your thoughts about fear, and pain and eating, that speaks to me, the irritation that I want to eat more, and shouldnt.

Lexiss,. Going to have to write that prayer on a card.
Curious of other great threads you all might post on that you find helpful. Cant wait for colorado in 2 yrs!

Eusibus,. Welcome back, you will get on track, just come here daily and even if youre not 100 percent on, it will still help, thats how I feel.

[B][B]Tazzy, I love swimming! Such good CV exercise!

Off to do errands, and have hopefully unchallenging OP day


12-05-2011, 03:39 PM
GD everyone! I hope wherever you are, it is well with your soul.

:welcome2: sarahbennett21. I had to smile when you said that if you answered each post you wouldn't have time for much else. Think of it this least, not extra time to overeat. ;)

welcome back, Eusebius, I hear you loud and clear. I am struggling to break that 250 mark. Why is 249 seem like it is on the other shore and I have to swim so far and hard to get there??

Hollyp Hey, girl!! You sound and are doing great. GJ!!

Taz I imagine that you must live in quite a beautiful part of the the world. Is it difficult for you to get out when you get a lot of snow during the winter? Or, are you located in a 'well-traveled" area like Lexxiss, which by the way I have seen photos of where both of you live and they are truly two of the most scenic to be seen. Lucky, lucky you!!:p

Well, this past weekend was yet another setback for me. Beverlyjoy, I am feeling your resignation. I do hope you find relief for your back pain. Right now for me, it is my stomach. I nearly doubled over in pain yesterday with my stomach. I was eating raw vegetables from my garden along with my favorite turkey burger and I was in agony. Every thing that I eat since then has me feeling a lot of stomach pain. I suspect it is an old ulcer acting up.

On the upside, I have been busy working on developing a format for a new group over on Biggest Loser Club site. I have been posting to two different ones over there for 1 1/2 years and I have spent a better part of this past month mulling over the idea of doing this. As the Buddy Challenge nears its end, I had been mentioning about hosting another one starting in January. The reception was tepid to say the least. Without going into a lot of details, I decided that since I feel really committed to hosting Buddy Challenges next year (it works as a great motivator for me and for most others) that maybe it was time to take it to another group.

So, I spent several hours this morning writing down the goals of my soon-to-be new group "The Way: Permanent Weight Loss" and then sharing those with some of the ones who are now participating in the Buddy Challenge I am currently hosting. I made an informal "announcement" this past Saturday on one of the groups I have been posting in. I was pleasantly surprised to get one person who said that she will join in next year. As far as I am concerned, I feel that this is Step 12 "service to others". Having had the "spiritual awakening" it is my "duty and responsibility" to share this with others.

One of the cornerstones of this new group will be actively incorporating the Beck principles along with all the resources that are available on the BLC site. I have noted some of the "weaknesses" in some of the other groups that I have observed, which I feel are a detriment to long term weight loss, which I hope to "address" in the group which I will start up in January 2012. As far as I am concerned, this is also another aspect of "Enriching My Life". I will say that I never once questioned the amount of work that will go into this. As the "Buddy Challenge" I am presently hosting, it is a "labor of love".

Bill I have noticed that as you release your perfectionist tendencies you are a calmer and happier person. Your home will be beautiful because you have put so much of yourself into it. All the good stuff you have inside.

FFC So glad to see you back in good form here. We all thought about you often and missed you a :cb: Great insights. Thanks for sharing!

I am working on the "Anti-Craving" strategies right now in relation to going through "withdrawal" on eating out as much as I have been in the past year or longer. It isn't the food that I so much crave but the "experience".

That, and when I don't feel well, I find myself struggling with how to manage being under the weather and stay on my food plan. What works for the rest of you?


12-05-2011, 10:29 PM
Hi Coaches/Buddies
Had to write in. This has been the most stressful day. I want to sink into the food but I cannot afford to do that.

Left work at 3 to take my Mom to the doctor. We waited in the waiting room for an hour and a half. She has to have someone look into her throat next week for her swallowing issues. I am not happy to have her sedated after what she has gone through the past month.

She and her boyfriend were all upset about possibly missing dinner at the dining room. So I had to agree to drive directly there and eat with them as I needed to go over some medical things with them after dinner. We were late. Then it took forever to get my mom home. Did not get home till 8:30 and all I want to do now is to sink into the food.

But I cannot afford to do that.

Anyhow, I did take some time to credit myself today:
passed up a plate of cookies at the library
ate slowly and with few distractions at lunch; did not eat 1/2 my soup.
visited my ex in his office and did not eat the candy that he so conveniently keeps around as "bait."

So today was not a total disaster.

Sorry I can't respond to your posts. I am exhausted. More tomorrow. Just know that i am rooting for each and every one of you.

12-06-2011, 12:03 AM
Hi, Coaches and Buddies.

Today's info: I tracked none of my food nor did I plan dinner. I made my lunch and then really struggled to eat it. I would have willingly eaten something else, but I was just burnt out on that food. Kind of the same feeling for dinner, but money is extra tight right now, so I didn't feel I had the option of tossing it. I did leave food on my plate at lunch but forgot at breakfast and dinner. I did lots of walking on campus today, but opted for the elevator once at work. When I was working out regularly I took those stairs without it bothering me, but couldn't convince myself to do it today. Oh, and I did read my cards this morning before breakfast - I mean really read every one slowly. I get in a rush and just glance over them at times.

I am really down overall. I know we are supposed to feel worthy as individuals every day, not tied to anything. But, when I have really unproductive days like today where I had really counted on getting work done and then ended up going home early from work instead, I feel pretty aweful about myself now, as well as my future goals and ambitions. (Sorry for the aweful run on sentence.) Blech. I hate feeling this way!

BillBlueEyes, I read your post the first time and was trying to figure out what a "celebrity" cake was! Ha! Carrot cake is killer though, until I remind myself of the lack of nutrition. I have had a few versions that attempted to be "healthy", but you could tell they were working too hard on that and forgot to taste the end recipe. Great job on acceptance!

Eusebius, great to see you post. I've been off 3FC most of the semester too and just got back in around Thanksgiving. How did the planning and shopping go?

HollyP, great job on focusing on planning and tracking. I hope the day went well for you.

Maplover, glad you made it through that tough day and you were so focused on your plan and goals!! Great job!!!!

PamAtGA, I am amazed at all of the time you put in to these forums! Great for you. I must admit when I read your greating of "I hope all is well with your soul", I read it with a church chorus and it made me cry. I'm a mess tonight! I sincerely thank you for your words.

SarahBennett21, I loved your post! You have great ideas for rewards and some terrific benefits for your advantage cards too! Good question about the cookie. I guess leaving a little bit in the bag makes me feel more clear-headed than I would have otherwise. I definitely get the opposite feeling when I finish a plate of food and realize I forgot to stop to leave food on my plate. Definite retraining or old habits there... The replying to posts gets better when you stay caught up. When I get behind, I try to respond to the last day's worth (and any personal comments I find through searching the text on the page) or just the last 4. If I try to do more than that, I get discouraged about the time required. That is when I end up falling off of my posting routine for days-weeks-months. About the reward, I have read other people talk of charm bracelets where they get new charms for every X pounds, but if you don't need to focus on weight loss, that might not speak to you.

Tazzy, great job focusing on yourself while swimming. That is a tough one!

12-06-2011, 06:36 AM
Diet Coaches/Buddies - The more I do the more opportunities I have for practicing acceptance. An approaching deadline helps; we're having guests over Christmas and our house will look better if I get all my workbench stuff out of the living space. I welcome deadlines for helping me to accept a reasonable solution to a problem rather than a perfect one.

I had to show up with some food, so I brought Falafel with tahini sauce which made me feel very healthy since it's vegetarian. It's also fried in a lot of oil; thank goodness I count portions not calories, LOL. Oh Well, it was better than Italian sausages. CREDIT moi for an on plan food day.

Erika (eusebius) – You're welcome back seventy time seven times, at least according to both the song and the good book. Kudos for addressing that Sabotaging Thought that your gut is always hungry. I know that one - and I believed it. sarahbennett21 posted some neat thoughts on that yesterday.

FutureFitChick – Ouch for the blahs, particularly when they make you feel like everything is wrong. It's a challenge to work on accepting that blahs happen and tomorrow is another day. I wish you well.

Pam (pamaga) – Interesting that craving can be for the "experience" not just the food.

Tazzy - LOL at spontaneous exercise with a shopping cart in a snow filled parking lot. Kudos for the swimming.

maplover – Many Kudos for taking the time to give yourself credit on an overloaded day. Hope things work out well for your mother.

Hollyp – Planning and tracking are key steps; Kudos for going after them.

sarahbennett21 – Such an interesting observation that the fear is all you're giving up. Thanks for that thoughtful discussion. We tend to use the word 'credit' for the simple acknowledgement of accomplishment, and 'reward' for something that celebrates a success. Hope that you publish your ideas on other rewards since many of us are looking for ideas. I tend to give myself books; since I have too many the notion of reward justifies clicking away on Amazon.

I too, feared that life without overeating would feel deprived. But that hasn't been so. I recently chanced upon a big party at the Art Museum that I easily could have joined. Prior to my journey, I'd have jumped at the chance for FREE food. But now, I just continued on my way, unmotivated by FREE food. (Notice that I didn't seem particularly concerned that I wasn't invited, 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.

The more you practice this skill, the easier and easier it gets, until eventually you won't give in at all anymore. Every time you want to eat for emotional reasons, tell your Diet Buddy during your nightly communication and relate what you did.

Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), pg 88.

12-06-2011, 07:48 AM
Hey everyone!!! Thanks for the warm welcomes! I am doing Day 5 again because I'd like to focus more on the eating slowly bit, I didn't manage that at all yesterday so I'll take some of your advice Pam and any of you who'd like to chime in too. I also ended up overeating. My lunch wasn't tasty at all so I wolfed it down. Then unsatisfied but full I started eating lettuce standing up and well one thing led to another... "oh well". So today I am going to focus on getting the eating slowly and sitting down bit down. I'm also planning to note down any cravings for a particular food and think about "having it later", and how I might work it into my healthy lifestyle...

Maryann: Well done for eating slowly and mindfully irrespective of what it is. Good use of "Oh Well" - I like it! Also the training to work with your hunger...As for food obsession, how do you feel about that? do you think it is necessary right now, to deal with the issue? When I quitted smoking I used to think about it all the time, and I still think on it every day. For me I reason that what matters is what I think, I think about how wonderful it is to be free, and what an achievement it was and the confidence it can add to other things, like I managed X so I can do Y. I think that's OK...

HollyP: Yes there are things that I have found so far do and do not work for me on the program and things I have to "tweak" to make work for me. I think that is OK, and the reason I'm going through the course is to work out what is going to work for me specifically going forwards. My tweaks I think will include to focus on "eating behaviour/thinking" vis a vis "dieting", "decision made" vs "no choice", and perhaps a couple of other things (that I'm happy to share when I've figured'em out). From what I've read Beck is totally fine with that, she's looking to be helpful (I really like this!) not to develop a cult following!!! But I will say, that I'm going to try everything she suggests first and go through the course with an open heart and mind. With respect to the ARC, I think (please correct me if I am wrong) the intention may be to reflect on these a couple of times a day, having them in front of you (a bit like a prayer book) is a way of enabling that reflection. But also it's not the point just to read per se, rather to think, reflect and remind. Maybe it will help to take a more interactive approach and look at the list and think about adding an advantage, or arranging the order of them in priority to you... Anyway, I know what you mean and you are not alone with this! As for weighing, that's interesting. Have you thought about a zero scale (one that just tracks progress rather than showing the number). Do you weigh every day or once a week? Do you know whether it works for you in terms of helping you stay/get back on track versus not weighing? (even if you find it upsetting). There are different theories about weighing yourself and I'm not sure what will work for me in the long run, though I can say that in my life when I've been at my lightest I hardly ever weighed myself. Having said that it also applied to me at my very heaviest... Jury's still out for me on that one. Hunger is fine, don't sweat it! And there's no evidence I've been able to find that skipping one meal will make the metabolism slow down! Though I do understand your concerns about it interfering with your rhythm... Thanks for the welcome, and on leaving the bite the rebellious part of me says "why leave a bite, how pointless" on the other hand it helps to instead say "why not?" and I can use the rebellious side to say "nobody can make me eat that last bite!"

Onebyone: Well done! Beef Jerky is totally worth it I think, I mean the home made stuff can't be beat... Kudos for tracking...

Gardenerjoy: RE Pot Luck. This type of event is my downfall. Oh Well. Please don't beat yourself up, learn from it and thanks for sharing! My own approach for those things that I have found work in the past is actually to save a very large number of calories for them over the course of the week, like saving up for a prom dress. I'm not sure if this is the best strategy in respect of addressing my behaviour but it's the only thing that's worked for me vis a vis managing my weight. I'm not going to forget your 13th December pledge :-)

FFC: Thanks for the warm welcome and your words really spoke to me. Regarding your earlier question on what works/doesn't work this time: I think what's working for me is taking "recovery"/(stopping my unhealthy habits) seriously and recognising I have issues with eating per se that are worth addressing for an improved quality of life. I will ponder it more and also share what else I have found works and doesn't work... And thanks for your tips! Hope you feel better soon, it will pass, sometimes addressing this issue gives you a sense of hollowness, I understand that and am experiencing it now, it will pass I believe.

Beverlyjoy: Sorry to hear you are not feeling so good. Thanks for checking in and your admission things are the way they are right now, that spoke to me and it's OK. Maybe just think small steps? Hope you feel better soon and look forward to hearing more from you.

BBE: "I do like that being busy makes hunger go away just as surely as does a meal." Love that! So true. Also regarding Beck, I was looking for a course of self help CBT, and am familiar with the father's work. This is an area of academic interest to me I've taken to Graduate research level so it didn't take me a lot of googling to find you guys and am so glad I have! Thanks for the welcomes! Thanks for the inspiration post, and admitting to doing just what you said not to do on it "now you have two problems...". Well done for getting quickly back on track! By the way, for situations like that what has worked for me is a quick deep breath and saying to myself "When ever I've felt this way in the past I used to..." (eg., hit the trail mix) "but now I..." (eg., go for a walk), and try it (whatever works)... Well done on the carrot cake and passing up FREE food (nice to know it can be done), and reward/credit distinction is handy.

Now I'm going to make an observation:- I don't tend to give myself credit for recovering from a cold, a credit is something I might give for the sacrifice of something inherently desirable (rather than ending an aggravation or diseased state of body or mind). The act of giving credit might reinforce a belief I am giving something up and what I am giving up is desirable, so much so I would have to apply willpower every day of my life and it would forever be an uphill struggle. If I had applied the same logic to smoking, I'd have given up and started again a million times by now. Instead I looked at the smoking problem in reverse (getting myself to the way of thinking of it as a diseased state of body and mind), and then didn't see recovery as "giving something up" any more than I'd be giving up a cold or a flu. When the sense of sacrifice was removed and when I believed it was not going to do anything for me it was then relatively easy to stop and stop for good. I've also noticed that "naturally" thin people tend toward crediting themselves for eating more ("I've done really well with dinner, and managed more than I did yesterday") rather than less, and I've found that this mindset reversal (ie., not eating too much=inherently comfortable/desirable, overeating=inherently uncomfortable/undesirable) very effective to emulate. I have a card called "Easy Mindset" and one of the things I read is "I used to turn to food when stressed but now I find when I get upset or stressed, it's really hard to eat"

Maplover: One suggestion is that it does not matter what it is. For example whether the food is high (cupcake) or low calorie (lettuce), it's the habit of sitting down that is important irrespective of the food. I'm struggling with this too and don't have all the answers. I just try to catch myself as soon as I notice, then immediately stop and say "I used to be that way but now I'm different" and go on to sit down to eat. Another tip is to try to make every morsel of food look beautiful, nicely presented, pick nice pretty plates, see it as art, I find that when I am in the habit of doing just that, I'm much more likely to sit down and enjoy it, though when I am overly hungry that is very hard to do. So a tide over salad of leaves, jello, coffee or home made sugar free popsicle (sitting down) can settle me so I can concentrate on making my meal so so pretty! :-). Love your expression "sink into the food" and "cannot afford to do that". Does make me wonder what you mean, like will you "sink into the food" when you reach your weight loss goal?

Lexxiss: Good job on the Mexican place! Regarding Glenwood Hot Springs I have to go some place like that, it's freezing here in England :-( and the short days and bitter cold weather sure does contribute to my desire to eat recreationally ... Incidentally, hot bath, sauna, jacuzzi, hot water bottle, hot tea, by converse also seem to help me cope with food cravings and often something hot will help me stay on plan...

Pamatga: Absolutely adored your post, especially on the Christmas party and looking fab. Will take your tips on putting down cutlery and prolonging, timing is also an idea, though I can spend 4 hours eating no problem (when I eat too much!!!). I'd love to hear more about your initiatives too. What works for me when I feel unwell is saying to myself "I just don't feel well enough to eat / can't be bothered..." Turning it around so that I am directing my willpower to eating more (well/nourishing food) rather than eating less. Abstaining from a habit is technically less of an effort than engaging in it. And I also tell myself its OK when I'm not well to give my body a break... Doesn't always work but works when my mind is in the right place... and that's what I tell myself when it is...

Tazzy: Big kudos for getting back on track, the exercise, and doing it in the winter and when you don't feel like it! Swimming I think is great. Well done for reporting in and your overall progress, am rooting for you!

Erika/Eusbius: Credit for coming back, it was inspiring to read your post and I think you are doing good to focus on your emotions. I think hunger is like being in love, no mistaking true hunger. Often there is a niggling "I want a..." (eg., slice of carrot cake) feeling that is not hunger at all. Feeling fat and uncomfortable is not very nice, I'm sure we all know that one, empathy. May I ask what has in the past made you go back and forth to Beck rather than use it for maintenance? And what has tended to make you regain lost weight?

12-06-2011, 09:32 AM
Sorry to go MIA! It's been a very busy few days, and the next two weeks don't look much less crazy, but I'll try harder to get in here. I really need to report in every day.

report: didn't read my cards, weighed (3.8 under goal), ate slowly and mindfully even though I was at a post-funeral reception with huge amounts of delicious-looking food AND was drinking wine, so yay me. Got planned but little spontaneous exercise -- went to class, but it's been pouring for days so I didn't walk there and back. Didn't contact my diet buddy.

sarahb -- don't feel like you have to reply to everyone every day. I try to when I have time, but when I don't have time, I skip it. The most important thing to do is report in. Re: the importance of reading advantages and response cards -- I read them when I feel I need to. I keep them handy, and while I was losing I did read at least my advantages deck every day. Now that I'm maintaining I tend to use them more ad hoc. Yay, you for realizing that life not be less enjoyable when you don't overeat. You have a choice about which is more enjoyable: overeating, or being in control. You can't have both, but you can have THE CHOICE.

Tazzy -- I try to limit refined carbs, too. I find that when I eat them -- as I have been in the past few weeks -- I end up wanting more and more.

Erika -- good for you for coming back! And good for you for countering the sabotaging thought that the vaguely uncomfortable feeling in your gut is hunger and can be fixed with food.

Holly -- good for you for committing to tracking and sticking to plan.

Pam -- I love to eat out, too, and definitely partially because I love the experience of eating in restaurants. I have several go-to dishes that I know are low calorie. In a Japanese restaurant, I can order miso soup, a California roll and a glass of wine for about 400 calories.

maplover -- hugs on the stressful day, but yay, you, for passing up so many opportunities to eat off plan and for reminding yourself that 'sinking into the food' is counterproductive to your goals.

FFC -- good for you for taking time over reading your cards so you could really think about what each of those advantages means to you!

BBE -- yay for going on your way instead of jumping at the chance for free food.

12-06-2011, 10:31 AM
Val: Big well done for the weight result and how you managed yourself around the delicious looking food :carrot:. And thanks for the tip regarding replying to everyone. I don't expect I'll be able to keep it up when I don't have time, but it does seem to be helping me for the time being... "You have a choice about which is more enjoyable: overeating, or being in control. You can't have both, but you can have THE CHOICE " Absolutely! And thanks for your words. By the way ditto regarding refined carbs, I'm the same, especially refined sugar, that causes me such problems I am considering cutting it out...

12-06-2011, 11:58 AM
I've been reading, just not posting. I am struggling...since Thanksgiving. I have my yearly physical tomorrow - that will be a reality check, I am sure.

Will plan, plan, and plan some more. It all starts with a plan and then throw in some willingness to do it.

As always I appreciate your support, wisdom, and caring ways.

12-06-2011, 12:07 PM
GD everyone!

I am going to respond "en mass" rather than individually. I have already been at this computer several hours and I need to break to break out all of my Christmas decorations, etc. I was procrastinating on that until I saw my next door neighbor's outdoor lights up and that got the "competitive" edge out in me and now I am determined to get everything in place asap.

*I bought a new digital scales a year ago. I can do a lot more with it (like record BMI, % of water in my body, track my overall weight lose, etc.) but all I really do is just weigh myself every morning then I record it. The rest is just too much of a bother to keep resetting it every time I lose some weight. I keep the records for about 3 months and then I delete them. I have two feelings about weighing: 1) it keeps me focused 2) it is only a number.

*I log my food daily on the BLC site which I am a member. Each food item is logged according to when I ate it, how much and how many calories. My overall goal is to 1) stay within the recommended daily calorie range 2) keep the nutrients balanced so I am eating healthy overall. I weigh and measure everything I eat after I have read the food label. I eat one serving size at a time. I do not eat seconds.

*I keep a "clean" kitchen. I find that this is the best way for me to deal with eating and staying "on plan". I have a list of "trigger" foods that I do not handle well. I do have to re-evaluate that from time to time because sometimes a food that wasn't a trigger food can become one. Raisins are something that is right now "riding the fence" in terms of possibly becoming a new trigger food. I am watching them closely to see which way they go.

*With the resurfacing of my old stomach ulcer, I have had to change my exercise program. I was pushing myself (and enjoying it) this past summer, to walk more on the treadmill. The "problem" was that I was also taking strong NSAIDS before so I could do so and following up with ice pads afterwards. I have now made the decision to only walk 3-10 minute sessions on the treadmill and for the time being every other day. My stomach lining is shot from all of the pain meds I have taken for nearly 18 years and I have to let it heal. Key word: BALANCE.

*For those of you new to Beck, I don't talk about some of the skills because I feel that I have "mastered" those and I have moved on to tackling tougher ones for me. Right now, I have identified that "Enriching my Life" is the cornerstone of my total and complete recovery from food addiction. Now, that I am healed from all of the emotional wounds of childhood sexual abuse, I have realized that (as my adult son reminds me) I "have settled" for a kind of life that I live that is less than all I had hoped for or dreamed of. Multiple physical and mental health issues have kept me "home bound" longer than I care to admit. I have realized that I have allowed myself to become a prisoner and it is time to "break free".

*So, my weight lose journey is no longer about how many pounds I still need to lose but also about loosening the grip that addiction has had on my life. I am not only counting calories and pounds down, but the movement towards a life that is free from addiction.

Out of death comes life. I am dying to the old self to be reborn into the new.


12-06-2011, 01:27 PM
Hi everyone,

It's good to be back :) The first day went well. One step at a time. We have our meals planned for the rest of the week and I am planning on going out for a walk with DH shortly. I have been struggling with my habitual patterns of depression and irritation, which I am sure is at least partially due to bad nutrition and not enough sleep. These are both things I'm trying to address, but it's a tough go in the beginning.

Hollyp - great job writing and tracking … so important. As soon as I stop tracking, I know I've gone down the wrong road. Good for you for recognizing its importance.

pamatga - love your idea for a new permanent weight loss group featuring Beck. You really are doing a great service! Thanks for sharing your thoughts on your journey right now … you are showing great courage and resolve.

maplover - (((hugs)))) for your stressful day - and major credit for staying on plan through it all!!

FutureFitChick - (((hugs))) to you too - I have been through so many of those days where I feel like I haven't done enough or been enough. Sometimes it is tough to get perspective and remember your true value, which is immeasurable! I am saying this to myself as well as to you :hug:

BillBE - great perspective on deadlines helping us accept reasonable rather than perfect solutions. Thanks for the welcome back :)

sarahbennett21 - eating slowly & sitting down are huge challenges for me too. Good idea to note your cravings in writing - I might try this too. How cool that you have researched CBT at the grad level - I have a lot to learn from you!!

To answer your very good questions: I have gone back and forth with Beck for a number of reasons but I think they all boil down to unrealistic expectations of myself and resulting fatigue. If I get tired enough I find it very, very difficult to think straight, which seems to be a key component of this program. So it's very important for me to get enough rest. I think regaining lost weight for me is due to similar causes - I have gone through so many cycles of wanting things to be better, trying for a while, maybe getting too ambitious, then falling into relapse mode due to sabotaging thoughts that I feel too tired to counter. I need to accept baby steps and imperfection and I was brought up (like many of us) to believe that they are insufficient. Years of meditation practice and dharma study are starting to make me believe otherwise … but it's a long, long road with no end …

va1erie - great job at the reception! and I'm very impressed that you are not only at goal, but under it!

Beverlyjoy - ((((hugs)))) to you - I am so empathetic to your struggle. Can we restart together?

LOL, I hope I haven't talked your virtual ears off today. Time to go meditate a bit and then walk. Have a great day, everyone.

12-06-2011, 01:42 PM
Everyone:- I don't yet know whether this is a tip because I don't yet know how well this is going to work in the long run, but so far I've found something that has helped me a few times stop an overeating episode lasting several days/weeks. It's taking a "rhythm" approach to my eating with a core diet of two low calorie but "bulky" meals (protein + as much veg as I like taken with multivitamin + fish oils) and two servings each of fruit + carbohydrate (as needed). I try to take those at similar times each day (to reconnect with my appetite).

It's a bit less than I might normally eat if I'm feeling confident, but not so much it makes me panic and want to overeat, or so little I feel deprived. Most of the food has low calorie density so I am not in the position of "Oh Well" ending up having too much of anything and no food group is banned (though the carbohydrates + fruit are optional and restricted they are not banned and are enough to plug any physical need for them). I then find I can relax and focus on the sitting down, the eating slowly and mindful eating without worrying about quantities for a few days. Then when the episode of overeating has been nipped in the bud and a good pattern reinstated I can tweak the pattern... Interested to know what works for you on this one too...

Beverlyjoy: Love your "I can't lose 100 pounds....but, just maybe I can lose five pounds twenty times". Chin up, you have lost 56lb, no mean feat! I'm sorry to hear you've been struggling. I find when I fall off the wagon as it were it tends to be quite reinforcing, a run for a couple of days or much more, weeks, months sometimes. This is where I am finding "Oh Well" helps me... though I do also use it the wrong way, as in "What the H*ll", "a large Toblerone - Oh Well", "Pint of Ben and Jerry's Oh Well", I think you get the picture... Still working on the balance between being committed and also not too hard on myself, even when I've slipped up... tricky one that...

That was an awesome post Pam, it really spoke to me. I take the exact same approach to the scales as you do. I was touched by your post, and grateful for your advice. I've often wondered about keeping a clean kitchen and have mixed feelings about it.

12-06-2011, 01:50 PM
Whew! Welcome to the crowd.
Back from the wedding - lots of credit but certainly a few slips in sitting down eating. Weight two pounds from ticker. Today is hunger experiment and I feel the anxiety. I am at work and want to eat over the emotions work brings up. Still, it is 10:00 and I have stayed away from food for two hours so far. I have travelled this road before. I know it is worthwhile so I continue to act as if I can do this even though I doubt it. I firmly believe, I am not judged by feelings, only by actions So I will act brave and maybe feel it later in the day.
Best to all.
Welcome back Eusibius. It is tough out there. Seek a little shelter with us.

sarahbennett21:Interesting questions you pose. Do I think it is necessary to work with the food obsession right now? It is the obsession which steals my life from me. The weight is just the symptom and at 48 with a loving husband who thinks I am sexy, health, and a young son to focus on - the extra weight gain is not sufficient to make me stop overeating. But the obession, oh the obession makes me lose all the moments, the "inches" and "seconds" that make this life worthwhile. The smile of DS as he tells the punchline to a joke and I don't see it because I am thinking of stealing an extra helping. The hugs of long lost relatives which I don't feel because I am looking past them to the cake plate and wondering if anyone will notice me scraping the extra frosting off with my index finger. The inches I lost stopping to prevent a car accident because the bag of cookies I had been shoving shoving in my face while driving fell in my lap and I was looking down trying to clean myself up.
Also, to the question of "If I was acting the Beck prinicples and still losing weight, would I be upset?" I don't think it is possible to be too low because the principles teach me to return to a natural state of eating - responding to hunger and not emotions, enriching life where food is not the center stage - that all brings me to what I would be a healthy "balance" for me. I was never "in balance" at 200 pounds. I cannot imagine being "in balance" at 120 with my frame. I am a size 8 at 150 with a healthy BMI. Good enough.

Just thoughts.

12-06-2011, 03:25 PM
Erika thanks that is interesting. Yes we all have a lot we can learn from each other, what an incredible group, so glad to have found you all, enthusiasm is spilling over, I'm sorry I feel that relieved to have run across you lot, I don't mean to be totally hogging the forum!

Maryann your thoughts about the obsession are so beautifully put and well written and put the nail on the head with respect to my own desire to quit the addiction too. I will be rereading that post from time to time. Thank you for it.

12-06-2011, 11:49 PM
Hi, Coaches and Buddies.

Another rough day for me. I did not plan for eating and ended up doing fast food for breakfast and lunch. I chose somethinng healthier, but not quite truly healthy, than my usual drive-thru breakfast choice. So, I guess I will take credit for that. For lunch, while I did eat my fries while driving, I sat without driving to eat my sandwhich at lunch. Dinner was an impromptu mixture of stuff in the pantry and freezer. Not unhealthy in total calories, but not a well-balanced day.

I got more bad news on my pets today. I had the 2 cats in for a recheck (one has renal failure and the other has been dealing with a metasticized lung cancer of unknown source). I was more concerned about the renal failure cat since she recently ended up with detached retinas as a result of blood pressure being too high. She ended up being OK. The other guy has a new, fast growing tumor on his soft pallet, which is nearly impossible to treat. So, he basically has weeks to months left to live. The dog goes back on Friday for a recheck of her vertebral fusion with neurology. My wallet on a graduate student's salary is EMPTY!!!

I also got my teaching/class schedule today for the spring. It is terrible and I don't have any clue how I'm going to make the time to take care of myself, my husband, and get any of the research and writing done I need to do for my proposed August graduation. I'm going to make the best of it though. (For some reason I thought going back to school was a good idea -- but I guess I would feel pretty lame if I got a graduate degree for which I didn't have to work hard.)

P.S. I always write the above part first and then respond to your posts below. After responding to your posts, I am feeling much lighter in heart and I am VERY GRATEFUL for all of you! Sincere thanks! CREDIT to everyone here for your awesome soul!

BeverleyJoy, hang in there for your physical. You've had a lot going on this year, so don't forget to give yourself credit for that.

BillBlueEyes, I need to make "I welcome deadlines for helping me accept a reasonable solution to a problem rather than a perfect one" a mantra. Thanks for sharing that. Great job for an "on plan day"!

Eusebius, great job getting back on track and for the walk! That is excellent. Thanks so much for the hug! Lamely, it brought tears to my eyes! Thanks!

MaryAnn, I am glad you had a good weekend. Credits for that! Thanks so much for your awesome response to SarahBennett21's question -- fantastic thoughts!

PamAtGA, good to see all of those plans and to learn more about how you do things. Credit (and don't sell yourself short) for all of the things you do for others in writing and posting on these forums.

SarahBennett21, thank you so much for "this shall pass" and recognizing the hollow feeling in me. Your words have made me grateful that I have been slow to ease that hollowness by filling up with food. Thank you! I also loved your "Easy Mindset" to BBE. This change in thought can make former depreviation become fulfillment, which has been a problem with off plan eating for me. Big credit for redoing Day 5. I think I have a lifetime of Day 5 in my future to break bad habits of the past.

Va1erie, great job at the funeral. I think right now if I were at one, it would be a sudden pass in my head to be off plan. Good for you!

12-07-2011, 05:57 AM
Just wanted to say Hi, I am currently on day 6 of the Beck diet solution ( finding a diet coach). I have already chosen my 2 diets WW being the main one.

I am really enjoying the book so far as its is so straight forward. I am hoping to find support here for my journey and to offer my support as well


12-07-2011, 06:07 AM
Hi Coaches/Buddies/Friends!

First, sending supportive thoughts to FutureFitChick. :hug: I'm so sorry to hear about your loving pet family, and understand, too, how the vet fees adding up place such a strain on the budget. We have had 3 years of vet stuff here.

Beverlyjoy, credit for continued willingness, and supportive thoughts as you proceed to your annual appointment.

BillBlueEyes, I'm pondering, as I read this morning, "I welcome deadlines for helping me to accept a reasonable solution to a problem rather than a perfect one." I have some deadlines coming, too, as I'd imagine we all have. Thanks for sharing.

I had to look back and see when I last was Sunday afternoon. It seems like I've lived a week in these past two days. :lol:
My world right now is keeping "food sane" while navigating a very complex schedule. I've worked my two days but haven't unpacked from Monday's travel. Mom has an eye appt. in Denver early this morning, too. I recognize my environment is very directly related to my food sanity.

I'm going to get physically organized and unpacked, then make my meal plan through Sunday. *credit* I'll make my list for Costco/Whole Foods and make my list for all mailings which need to be sent. *credit* I will say NO CHOICE to 20 min. on my recumbent bike. *credit*. I will remember to step on the scale. *credit* I will acknowledge gratitude for continuing to focus on healthy habits VIA Beck Diet Solution. *credit*

Feeling better already....

I *may* take my laptop with me today and try to catch up here. My mom's appt. is 4+ hours, but there isn't always a great option for internet.

Responding to you all helps me so much. Thank you all for being here!

12-07-2011, 06:20 AM
Diet Coaches/Buddies - Left most of the baked potato on my plate at dinner, CREDIT moi. Leaving food that won't become leftovers is always difficult for me, but lately I've been leaving part of the potatoes that DW serves to try to keep my food on plan for the day.

Finally dug out the boxes that contain some cold weather clothing that went to be basement for the painting. I shudder whenever I observe the volume of clothes that I have - mostly redundant. It's my dream to own only a select set of clothes that I wear regularly.

Erika (eusebius) – Oh Yes, "One step at a time." - I'm waiting to reach that age when that notion is obvious to me, rather than my desire to do it ALL ... NOW.

Beverlyjoy – Good luck on your physical today. Continuing to send support as you move through a difficult time.

FutureFitChick – Sending supportive thoughts as you suffer along with the beloved animals in your care. Kudos for facing a challenging Spring with a lighter heart.

Pam (pamaga) – Thanks for "Key word: BALANCE" I find that I keep looking for a silver bullet for many issues from food to painting baseboards, yet the answer seems to always come up, BALANCE. And again for this one, "I am dying to the old self to be reborn into the new." I'll try this thought today when I'm facing some boxes of books that should move to another home so that there's room for the new me.

maryann - So useful for me to remember, "only by actions ... and maybe feel it later in the day." I do love that good, good feeling when I look back at the food not taken.

Val (va1erie) – A post-funeral reception is particularly hard for me; I'm overwhelmed with the Sabotaging Thought that grief justifies over eating. So particular Kudos for handling that one.

sarahbennett21 – Your rhythm tip resonates with me; I stick to my planned meal and snack times without much regard to 'hunger' - being convinced that my hunger sensor has long been broken. It helps me to know that a meal or snack is only xxx minutes away, so of course I can wait. [Thanks for the reminder to use the powerful phrase, "When ever I've felt this way in the past I used to ... but now I ... " It's a useful thought to move away from sacrifice to abandoning a diseased state. I'll try that on my trail mix urges today.]

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.

reality check
If you are thinking: I deserve to eat when I'm emotional.
Face reality: If you want to enjoy permanent weight loss, you just can't eat when you're upset. You deserve to feel comfort, but find other ways to achieve it.

Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), pg 89.

12-07-2011, 06:53 AM

Yesterday my own rhythm tip put me back on track, and I was fine! Yay!!! It's amazing how just one day, even one meal can really contribute a big positive and helps no end with my confidence... feel a cold coming on though, "I need more food to give me energy to overcome my cold by boosting my immune system..."? Any of you familiar with that one? Clotted cream and warm mince pies are what I'm thinking of for that immune system boost... nom nom (somebody please slap me!!!!)

LadyM: Welcome! I am on day 6 too today!!!! You are more than welcome to personal message me since we are at the exact same stage on our journey!

FFC: So sorry to hear about your pets. I too am finding responding to posts has helped to lift me and feels worthwhile, a better way of connecting to myself and by sharing in this way I don't feel nearly as alone. And you are not alone either!

Lexxiss: Really enjoyed your summary on getting organized. That inspired me, because it's a reminder of how you can list a bunch of little things, just go ahead and do them, and more is in your hands and control than it might seem. I sometimes - Ok often - can use reminding of the fact that I am in charge, and if I dare to take the steering wheel it's not outside my own capability to change direction...

BBE: I know what you mean about leaving food that won't become leftovers. I find it much easier to cope with the "have it later" frame of mind, possibly make it into something else, freeze it, give it to someone else (pass the problem on!), but it's ingrained in me, I've been raised, and on many levels I still think it is right, not to throw food away...

12-07-2011, 09:05 AM
Hello coaches,friends!

Having trouble sticking to the "plan" of food for the day exactly, feel the reigns loosening, and wondering what happened. Feel like Im doing a lot of beck principles, but then not others and sort od feel bad for that. Came home to HUGE choc chip cookies on the counter that DH bought nd know I had a stressful day, but did I need to eat half? Im such a stress eater, nibbling is happening again so I feel lazy about working the program, not good! I also have never worked the book through on a daily basis just started incorporating the principles all in a weeks time and that seemed to work for me, but maybe its backfiring

But credit here: meals are slower, I sit for most of them, planned exc done, new unplanned exc is getting done which i never did before, I do feel a little more in control with food, I do like myself more that BB (before beck), and nibbling IS less than before!
So those are some good things I shall credit myself for

Sabatoging thoughts: I havent had a cheat meal since I dont know when, and isnt real high cal food good for you sometimes to rev metaboilsm? Oh my...
I was grumpy yesterday and OP all day but for that.

@Sarahbennett, wondering what a zero scale is? That sounds cool and just the thing for me! Loving your posts, this is my therapy here

@ladym, welcome to the group!

@Beverlyjoy, best of luck to you today at your physical
@BBE, I will make it my goal today to leave one bite, why do I keep forgetting that one?
@Lexiss, good job on your lists, love costco!
@maryann, I too feel like Im losing time from my life dieting and obsessing about food and coming here has brought me some sanity and reality check. Along with Beck. I totally heard you on that one

Warm thoughts to everyone else for a good day,


12-07-2011, 09:18 AM
Morning everyone,

So, another good day yesterday. I managed to get a half-hour walk in, and actually cooked dinner (my semester has been so busy that DH has been doing most of the cooking). I also ate mindfully for lunch and dinner, and (a big one for me) resisted food after dinner. Credit!

Today is busy too. I have a choir gig in the afternoon and a rehearsal in the evening. At the moment I'm relying on frozen meals for these days. I hope eventually to home-cook in advance for times like this, but at the moment the frozen entrees are portion-controlled, convenient, and tasty. At least I try to choose the ones with mostly organic ingredients most of the time …

maryann - kudos for repeating the hunger experiment! How did it turn out?

FutureFitChick - more ((((Hugs)))) for you - I have spent a whole lot of time in grad school trying to live on a shoestring and it is definitely very stressful. Is there any way you can negotiate your teaching schedule at all? I know a lot of schools are trying to graduate people faster and they sure as heck can't do it by overloading students with teaching!! Just a thought … Also, health and wellness vibes to your furbabies!!

ladym0208 - welcome!! I am doing WW as well. We would be more than happy to be your coaches and I for one am looking forward to getting to know you :)

Debbie (Lexxiss) - Love your very sane perspective on this very busy time. Kudos!

BillBE - Kudos for leaving food. That is something I haven't managed to adopt yet … but I admire it! I have the same aspiration about clothes as you do. First I need to clean out my daughter's overflowing chests of drawers, LOL!

sarahbennett21 - WTG getting back in the rhythm! LOL at the benefits of clotted cream and mince pies for your immune system.

hollyp - I can empathize so much with your feeling of doing some of the principles but not others. I personally do find that adding one skill a day (or less!) works best for me so I don't get overwhelmed and confused ... I know everyone needs to find their own way. Credit for the principles you've incorporated - sounds like it's quite a few!

Time for a visit with my good friend Joe (Java Joe, that is)! Have a great Wednesday, all!

12-07-2011, 01:32 PM
GD everyone!

This is the longest that I have been able to go to bed and fall asleep by 11 p.m. that I can remember. I think, it is now going on three weeks!! What a big difference it makes. Let's hope I can keep it up.

I C/P many of your individual thoughts so I can reflect on them at a later time. I really resonated with many of your thoughts, feelings and ideas these past couple of days. It sure feels like synchronicity in this group right now.

Credit: although I ordered delivery pizza last night on the spur of the moment, I did first check with my food plan to see if I could have it and that it would fall within my daily calorie range, nutrients, etc. It did so that gave me the "go-ahead". I ordered the least "offensive" (more vegs, less meat, cheese and sauce). I also ate to "normal fullness", which came quicker than I had expected. There was 1/2 of a slice left of pre-measured pizza. So, this satisfied both the "leave some on my plate" and stopping when hitting "normal fullness". I promptly put away the rest of the pizza that I had measured out for myself. As a distraction, I strung lights on our Christmas tree then watched a B/W Christmas movie. It worked like a charm!

Credit: A new habit that I am working on fostering is turning the computer off after dinner. It is another habit that I want to break. Again, BALANCE! I have been doing that for about a week or so now. I really like doing that. To me, the "act itself" signals to me that to "move on" to something else, which so happens to be Q-time with my beloved, Paul. When he saw me leave 1/2 of the last "pre-measured" slice of pizza, he went "YAY!" spontaneously. It is moments like that when I just ooze love for him.:hug: He "gets" me!

:welcome: ladym! You are quite a brave lady to be taking on the holiday season but you do have the right arsenal with you: Beck will serve you well! GL.

maryann your words dig deep in my heart and soul. I spent the majority of my only child's life, deep in the throes of addiction, depression and withdrawal. I have since forgiven myself but I wept bitterly as I began the slow and painful process of recovery knowing that I could never return to his youth. I asked his forgiveness and he has so now we have a wonderful relationship. I am so blessed to have such a wonderful adult child. He has turned out beautifully.

hollyp I just went through a "test" regarding my food plan and being so physically sick. Yes, in the past, I "used to" count being "sick" as a "special occasion" and therefore, I need to nurture and coddle myself....usually with highly sweetened carbs and/or salty foods, since that was the only foods I could "taste". Well, this past time(mid-November to a week ago), although it was a challenge, I did much better. I logged my food, ate my meals as planned and didn't ply myself with those foods that I had "erroneously" thought would aid in my recovery. I remember the quote, "Feed a cold, starve a fever..." but, what if you have both?? This time I focused more on getting adequate rest and fluids. Hope you are feeling better soon. This is a terrible time of the year to be sick!

eusebius I personally call the frozen food meal plan (your back-up) as "damage control". Yes, it is not ideal but what in life is?? I applaud your realistic take on the situation. You are doing the very best you can!! Major Credit for seeing the wisdom in your present choices and accepting that. NOTHING meaningful in life has ever been accomplished in SELF-HATE, only SELF-LOVE. I see self-love in your words. :hug:

FFC So very happy to see you back in top form!! Major Credit for coming back to share how your journey has been. As a result of both the global economic woes and my own personal finances I too have had to learn to live on a lot less. It has been over a year now and although I don't necessarily like being so conscious of how I spend money, I have also learned that I can and actually don't mind some of the changes I have made. I feel that there is a "life lesson" in every turn of the road I am on but I will only see it if I acknowledge that it exists. As a person who once had quite a menagerie of pets, I sympathize with the difficulty of the choices you have to make. Our pets give us so much.

Lexxiss, I totally agree that when we are organized, we bring our stress levels way down. I might also add that having adequate rest also contributes to feeling like I can take on a lot more without feeling added stress. When we take care of ourselves, more things get taken care of.

Bill By George, he's got it!!

Did I ever tell you my book story? A year or so ago, Paul and I made the decision we were going to part with our huge voluminous collection of books. (this is what happens when you have one who loves to click on and the other can't resist bookstores at retreat centers during "alone time")

Plan A: I set out two large laundry baskets. I told Paul to put the ones he didn't "want" anymore in the basket nearest him and then I would do the same with the other basket. Well, I was sitting in a folding chair next to both baskets. As Paul was putting one of his books he was willing to let go, I picked it up, looked at it and put it back on the shelf (I hadn't read it and it looked "interesting"). When Paul said he was done, we looked down at the two baskets: one was nearly empty and the other one was empty.

Okay-- Plan B: I told Paul he could have one very long shelf to put his favorite books he wanted to keep. I would have the shelf below that. Anything else would have to go. Period. No debate. Well, that worked better (both baskets were filled with books) although we did have a third shelf we half-filled. Better but I knew we would probably be buying more books so that was a "concern."

Finally, Plan C: I said that we needed to make an "oral agreement" that as soon as we finished one book, we would donate that to a used bookstore or something/someone. That has yet to be tested but it is still is an idea I hope to "enforce". And so the book saga continues......:D

sarah already you have fallen in so easily. Thank you for your insights. We have so many here who have so many wonderful and helpful ideas to share. I actually worked the Pink Book (the first Beck book) day by day as Dr. Beck suggests. Although at times it seemed stifling, it does teach patience and if you are going to tame this beast, patience is something to foster.

The #1 thing that I have taken away from the Beck Diet Solution is that more than half the battle of losing weight permanently is between my two ears. I instinctively knew this but I never acknowledged it or openly admitted it as I do now. Also, this methodology has given me confidence. I know that I will succeed. Talk about "easy mindset". You bet!! I no longer view food as "forbidden, bad or gross". I have made peace with it all.

Now, I am going to tackle putting up the outdoor lights. It is overcast, cloudy and it has been raining non-stop since late yesterday. Perfect day to be out on the porch stringing lights.


12-07-2011, 02:59 PM
Hi Coaches/Buddies
Had the day from heck yesterday (that is when everything goes to heck in a handbasket). Possibly a result of all the stress from the previous day. I am working on something long overdue at work. For some reason I have a hard time finishing up stuff. The closer I get to finishing the more I procrastinate (doing that now). So I also had a lot of phone calls, etc to make with respect to my Mom and I was in a panic state that they would eat into the time to work on the project. Upshot: lots of self pity, lots of unplanned and unhealthy eating.....

Well today is a different day. I am on the day I'm supposed to clean up my space from temptation. I already have pretty much eliminated stuff from my home that I can't handle (which is a lot of things). I have to avoid certain areas of my workplace. But I will be sure to give myself credit when I do have to go near them.

Would like to comment on you all, but time is limited. Just had to say FFC so sorry to hear about your kitties, and Pam thanks for the words on patience.

More later

12-07-2011, 04:08 PM
Hello All:
Quick check in during lunch. The hunger experiment was in many ways disastrous. I did it much more easily two years ago when it was a DAY OFF in summer. I should never have tried it when I face 93 twelve year olds and then come home to DS who needs help through homework, music practice, dinner, etc... By 3:30 I was shaking and had a a trigger temper - having used all my patience at work. I found myself screaming at him, I was unable to concentrate and pretty much beside myself. I ate at 3:30 not wanting to have my kid bear the brunt of it. It took hours to feel "normal"
What I learned:
I have improved drastically in keeping my blood sugars balanced. Yesterday's nightmare was tribute to how I help myself everyday through 6 small meals like those I have eaten over the last two years.
I can say "no" to crap food at school.
I am grateful I don't have to live that way anymore.

Nevertheless, I am angry at myself for putting my family through it. I will never have to do it again.

On to today - anti craving. I have looked at the clock to notice when the cravings go away. I am twenty mins into the last craving. I am going to get a low calorie beverage to help. Credit for a balanced meal of protein and carbs. Credit for not going crazy overeating last nite. Credit for yoga tonite.

Off to a meeting.
Mary Ann

12-07-2011, 10:22 PM
Hello Everyone,

Was having a really good week, once I got that carb eating under control, until dinner tonight. Made a beefy macaroni soup mix that I was given and biscuits with it. The soup was not really good so I ate 2 biscuits and feel extremely uncomfortable now. The family was so busy chatting at dinner and catching up that I totally forgot to eat mindfully and am now paying for it. But it's behind me and this discomfort will remind me to move on.

Got out for swimming on Monday night, my friend does 20 lengths of the pool (25 meter) so I said sure I'd try that. I did do all 20 with a few rest breaks every 5 or so laps. Felt really good until I got passed by a 10 year old, however she was using one of those floating board things (cannot remember the name now) so it really helped propel her through the water. I'm hoping to get back to the pool on Saturday as I have my last event to work on Sunday and my exercise will be lots of walking. I have to update my pedometer steps on my signature as well. Not sure many steps my swimming would translate to but I did swim .5 km and for me that's a good start. I really want to be doing Zumba again now but the classes don't start again until Jan 15. :(

pamatga Credit for breaking through from 250, saw the change on your ticker. :carrot: Yeah for leaving a piece of pre-measured pizza. You asked how difficult is was for me to get around in the winter. Like Lexxiss I'm in an area where its generally pretty easy. Calgary is a city of just over 1 million people and a really good percentage forget how to drive in the winter. :dizzy: We only seemed to get slowed down by snow when we get a dump of over a couple of feet. I come from good, hardy, Canadian stock that can get through any winter weather. I am much more uncomfortable in a tropical storm with a lot of water than in a blizzard.

eusebius Welcome back, we've missed you here.

ladym0208 Welcome to the group!

BBE Credit on leaving food to allow you to follow your plan. Are your boxes of winter clothing going to be your next project to sort through? Over the past couple of months I've been getting rid of things that don't fit, however I don't have a tendency to replace it quickly and am finding that I could use more warm winter clothing!

This discomfort from dinner is really bothering me so I think I'm going to find some form of exercise to do in the house. I'll check in again soon.

12-07-2011, 10:42 PM
Coaches/Buddies, I did really well with food choices today until dinner. DH made crescent rolls and canned soup. I didn’t leave a bite nor pay attention. Breakfast was 100% on plan, but worked during lunch (brought my planned lunch and ate it). Did not leave a bite at lunch either, but did for my snack. It’s funny. I thought of you all when I was walking to my office today that I wanted to share about my breakfast success. I didn’t think about posting, however, when I was not paying attention at dinner. Just a reminder to get back in the habit of getting out my advantage and response cards before meals.

Thanks again for everyone’s kindness and support. I really appreciate it!

Yesterday/Today’s Essentials:
Weigh-in: Didn’t weigh
Read Advantage Cards two times: NO!
Read Response Cards at least two times: NO!
Ate slowly, sitting down, noticing every bite: some
Gave myself credit when I engaged in helpful eating behaviors: yes
Did spontaneous exercise: yes
Did planned exercise: no
Wrote out food plan for tomorrow: no
Tracked today’s food: no
Left food on my plate: some
Ate only to normal fullness: some
Identified and responded to a self-deluding thought: yes

BillBlueEyes, great job hauling boxes and not the potatoes (to your mouth).

Eusebius, thanks again for the hugs! Unfortunately, a change (for the MUCH better) in advisors at 2 ½ years into school + a husband that wants to move out of the country ASAP + no grant funding has me backed in to a corner. Thanks for the advice. It helps a lot knowing others here understand academia culture. Frozen dinners are a useful crutch when the freezer’s empty of home-cooked meals.

HollyP, you totally have earned those credits! Great job!

LadyM0208, welcome! This is a great group of people. I think you will really like it here!

Lexxiss, thanks so much for the hugs! That means a lot to me. Great job for getting organized! Hope you found a calm environment for planning today.

MapLover, are you a perfectionist? Your description of getting more delayed the closer a deadline comes sounds like me. I’m glad you put the bad eating day behind you! Thanks for the extra support.

Maryann, I am sorry the day was such a struggle for you. But, I think your family will forgive your behavior for one day. (And most of the rest of us want to give you a medal of honor for handling 93 kids on ANY day, much less while doing this!) I also guess that your family sees that you struggle and want to support you. I REALLY struggled with the skipping a meal day the first time I did it. I put it off for the longest time. When I did do it, I ended up coming home early and taking a nap during part of the day. My husband told me he thought that missed the point of the day, so I ended up repeating it. The second time wasn’t as bad, but I’m not sure why. I think I just planned for a busy day that wasn’t too stressful, which helped. Thinking about my actions over the last few months, it sounds like I will be repeating it after the semester ends, as there have been a few too many “tide-me-over” unhealthy, unplanned snacks. Thanks for the reminder.

PamAtGA, great job with the impromptu pizza. I’m not sure how Beckian it is, but unless I am able to juggle like that occasionally, while staying on my food program, I end up giving up. I just need more flexibility/occasional spontaneity in my life. Thanks for your supportive words. I’m definitely learning that I don’t miss certain standard events from when I worked full time. One example is eating out. My husband and I were going to go out to eat tonight. We spent 10 minutes trying to find a place that suited our moods, and we didn’t come up with anything with less than an hour drive. Thus the soup and crescent rolls.

SarahBennett21, *slap*! (That’s a loaner slap though. I’ll need it back when I’m getting sick next. That is totally a go-to reaction for me!) Glad you were getting back in the swing of things!

Tazzy, good job putting dinner behind you, and exercising to get over that feeling. Great job with swimming, in spite of Phelps passing you! :)

12-08-2011, 12:58 AM
Hello coaches and buddies!

Well, did so good today and stayed OP until dinner, did pretty good but had a bite of ice-cream and some popcorn that was not planned. I was shoveling into my mouth thinking how stressed I was today with all this Xmas gift planning and the twins school stuff! Loving hubby and even my mom offer to help!

But overall not a bad day

Read cards 3x
Planned exercise yes
Unplanned no
Sat for most of meals yes
Nibbled. Yes slightly
Stayed op. 90% so
Ate slowly yes
Mindfully? Does computer work make it unmindful? Probably so
Dinner was at table. Credit
Non sabatoging thoughts all morning
Left 2 bites of breakfast

Tomorrow work again on snacking, no planned exercise, REST day
Plan meals, will do now
Try to de stress!!! Getting a little carried away today with stressors

@LadyM how are you doing?

@Tazzy, hope you alleviated your fullness, my goal is to wake up hungry in the am most days, don't like waking full!

@Maryann, I'm very scared to do the skipping meal day but I know
I can do it and be just fine, beck has given me the courage that I can push through hunger and be fine, still procrastinating in that one

@Erika, hi! In just jumped into the book and really didn't do it a day by day organized thing, but this seems to work and the things I struggle with are what I've always struggled with, some things just don't change just improve I guess

@ pamatga, great job thinking the pizza through. I am proud of you for that. Hard to do when it comes to pizza and your distractions worked beautifully

Have a great night all,

12-08-2011, 04:35 AM
Hey there everyone! I'm joining in. I've been eating healthier for the last week. I've been scouring my entire house for my Beck Diet book (pink one), finally had my husband get the book from the library, and then found my Beck book.

My Advantages are:
~I will look better
~My hooping practice will be stronger, faster, and more diverse. I'll probably even be able to downsize my hoops and do tricks that I can't do currently. Hooping costumes would be more feasible for a smaller body, too.
~My scrubs will fit better. I will be able to fit into the scrub pants that are are too tight now and replace the ones that have just torn (two pairs in three weeks). Scrubs are so expensive in fat girl sizes.
~I won't have to worry about diabetes and my knee will feel better.
~I could get an atomic hoop.

Over the last few weeks, I was implementing a few of the things I remembered from Beck like standing while eating (still not fantastic about it) and giving credit. Hopefully I will last more than six days compared to the last time I tried Beck. I'm more motivated this time than the last. I tell my husband that weight loss may seem more expensive now but in the long run, I'd say we could save $1000 for the extra 10-30 that are added on all fat clothes, bras, coats, ordering stuff online that's my size, etc.

12-08-2011, 06:48 AM
:welcome: ladym0208 :welcome:

In honor of your first post, :wel3fc:

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

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

12-08-2011, 06:48 AM
:welcome: Daimere :welcome:

Just in case you didn't get this 4+ years ago, :wel3fc:

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

And how did you find the Beck Thread on 3FC?

12-08-2011, 06:57 AM
Diet Coaches/Buddies - It rained all day - if it had been colder, I'd still be shoveling snow, LOL. The call to eat something came with some frustration that, one more time, the thing I was doing was turning out mediocre. I thought about my Advantages and that the urge had nothing to do with my body's need for food. I stood it down; CREDIT moi.

Erika (eusebius) – Yep, Kudos for resisting food after dinner.

Debbie (Lexxiss) – LOL at living a week in two days - Yep, I've had those. Hope you find some WiFi drifting by while you're with your mother for her eye appointment.

FutureFitChick – Kudos for breakfast 100% on plan and for giving yourself credit for that. Congrats for choosing a husband who'll make dinner for you.

Pam (pamaga) – Yay for ample sleep. [LMAO at your Plan A/B/C attempts to control books - that sounds so much like our house. DW has found additional places where she donates our books that have the feeling they're sure to be appreciated. It's easier for me if our nature books go to a group known to appreciate nature than just to Good Will. Someday I hope to let go of the feeling that I'm responsible for finding a good home for any material item that passes through my life.]

maryann - Ouch for a tough hunger experiment, with my continued admiration for accomplishing anything in the presence of 93 twelve year olds. Kudos for giving yourself a neat list of credits.

Tazzy - Interesting that it seems to happen that over eating is easier when some food isn't that good. It's always bugged me that I wasn't carrying extra pounds from gourmet foods but from store bought cookies. [Yep, I've got to sort my clothes - seems stupid to put stuff back in the dresser that I never intend to wear.]

maplover – Ouch for a rough day, with Kudos for surviving it and seeing a better day arrive. Kudos for working on your environment - it helps me when I do that.

Hollyp – LOL at the Sabotaging Thought that a high calorie meal is good for revving metabolism - laughing because some people really believe that. For me it's just as you put it, a Sabotaging Thought. Ouch for that jumbo chocolate chip cookie - seems like you need a training session with your DH, LOL. Kudos for leaving those two bites at breakfast.

sarahbennett21 – Kudos for putting yourself back on track. Now you've reminded me that I've never had clotted cream and drool every time I read about it. Do I only use it in tea or can I dish it out over anything that, say, whipped cream might cover, like a hot apple pie? [Same here, raised to never throw food away.]

ladym0208 – Diet Coach / Diet Buddy is what we do here. We'll be glad to be yours if you will, in turn, be Diet Coach for us. If you haven't looked around yet, you'll find a bunch of neat Threads here on 3FC that might also interest you - including a Weight Watchers group. Glad that you've joined us.

Daimere – Gotta laugh at your hunt for your Beck book - because that's so like what goes on here. I've found three copies of the same book when I finally got some order into our shelves because I'd keep buying replacements.

You mention hoop costumes - does that mean you are hooping competitively? What a neat exercise, and a great place to think of rewards as you stick to your plan. Glad that you've joined us.

Readers - chapter 4 Stage 1 The Success Skills Plan
Success Skill 7

Plan and Monitor Your Eating

I really want you to take the pain out of dieting. The painful part comes when dieters are tempted by foods they know they shouldn't eat and struggle with the decision of whether or not to give in.

Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), pg 89.

12-08-2011, 07:28 AM
How did you learn about the books by Dr. Judith Beck?

And how did you find the Beck Thread on 3FC?
I don't remember. I remember buying it years ago when I lost 80 pounds but didn't really use it. I think at the same time I bought Think Thin, Be Thin, Body Esteem and the pink book. I was on Weight Watchers then and loved that it was all mind and no diet. I want as much mental things that will help me be successful! Like an arsenal in my skull when I'm feeling weak. Also, I'm a collector of diet books. If I get one good idea out of it, it's worth it.

Before finding my book, I kept lurking in here which was motivating me to get that book. Funny thing is that it was in a pile (I moved months ago) that I checked 3 times. I just never looked at the last book in said pile. My thought was like, "It's bright pink, surely I will find it!" Nope.

You mention hoop costumes - does that mean you are hooping competitively? What a neat exercise, and a great place to think of rewards as you stick to your plan. Glad that you've joined us.
Not yet but I want to dress up for my hoop videos but to cover all the things I want covered sucks! Also, I want to join the March Madness Marching Band and I would have to have costumes to be festive for the parades. Then when I go to hooping retreats, costumes are awesome at the big hoop jams!

Sometimes when I'm working out and I feel like quitting, I think to myself, "If you finish your reps, this will make you a better hooper." It keeps me going till my reps are done. ^_^ I'm pretty sure my dedication to my hoop will keep me going.

12-08-2011, 08:00 AM
Hi Coaches/Buddies/Friends!

Once again, yesterday defied planning. My plan for WIFI at mom's appt. evaporated when DH decided to go with us.:fr: Instantaneously, I had to plan for what he wanted to do AND arrange to take the pup with us. My thought of a quiet day got very complicated, but I recognized DH did need to get out. I had encouraged him to come, but hadn't figured on his saying yes.:lol:
I had not one sample at Whole Foods or Costco AND didn't even think about it.*credit* Lunch was a "treat meal" (sinceDH was with us) but I really thought it out beforehand. (DH and Mom both wanted Mexican). I drove an extra distance to a restaurant with healthier preparation, took time in ordering for special requests (no cheese, whole beans-not refried, extra lettuce/tomato) AND gave bites to DH. I remembered to hop on the scale even as I rushed to get ready and was rewarded with a good reading. *credit* for all.

Hollyp, you mentioned yesterday to Erika, "the things I struggle with are what I've always struggled with, some things don't change just improve I guess"
I want to share with you that the longer I persist and work this program the greater my possibility for change VS improvement. Yesterday I did not realize until AFTER I had negotiated BOTH Whole Foods and Costco that I had not one thought of looking for free samples. My take is that we did not get this way overnight and a quick fix would be short of a miracle. The physical act of "keep trying" WILL lead to a permanent fix. The catch is that part of the permanent fix is to "keep trying". Kudos for making a plan to work again on snacking...and the rest of it.

BillBlueEyes, perhaps your dream "to own only a select set of clothes that I wear regularly" can be put on a card. That dream can become reality as you visualize satisfaction in the simplicity of it. Yay for leaving that baked potato for the worms.

Daimere, :welcome2: Great job finding your Beck book and listing your Advantages. I have found that this group of coaches/buddies has made the difference for me in sticking it out for the long run.

ladym0208, :welcome2: Thanks for posting and credit for chosing your two diets!

FutureFitChick, great that you recognize that reading your cards before meals will help. My dinner cards sit right near where we eat and it really helps. Yay for 100% OP breakfast AND thinking of us, too.

Tazzy, yay for lots of exercise, which I really believe helps to keep us mindful of all the other weight related influences in our lives.

MaryAnn, great that you did not respond to your very stressful day by "crazy overeating".

maplover, I have had to come up with a "plan" for procrastination, because I acknowledge that it affects my food obsessions. Making a list really helps and I target the "most procrastinated" chores first. Once I can cross the worst one off the rest get easier. It's acceptance for me: my environment affects my food choices. Period.

Pam(atga), congrats on breaking that significant number on the scale! Fantastic! Yay for checking with your plan for the day "before" ordering pizza. I believe that is a major skill for long term success!

Erika(eusebius), I'm really glad you're back checking in with us. I've been over a week w/o personals BUT the checking in is so important to me. I, too, live an ultra busy/crazy day to day life. My WL is very slow but by keeping up with checking in I am really finding an ability to do away with the big scale swings up and down. Yay for finding some frozen meals which can help you to stay with some portion/ingredient control.

sarahbennett21, *big smile* :) and kudos for finding out that your own rhythm tip put YOU back on track! PS I find that there are many 0 calorie zippy beverages for boosting one's immune system and keep them in the cupboard to counter sabotaging thoughts.

12-08-2011, 10:12 AM
Morning all,

Another successful day and this time the exercise is making a huge difference. Yesterday I did an hour of yoga and it really paid off. For once I didn't have any aches and pains! (I did, however, have an aching back after standing and singing for an hour and a half at choir rehearsal. I hope this will be mitigated in future when I'm not lugging so much extra weight around …)

I got on the scale this morning and I was already down 4.8 pounds since Sunday. I realize this is mostly water but it's nice to see. I think I'm getting to the age where I really need the exercise as well as proper diet to see weight loss. It's taken me a few months to get up the gumption to do serious exercise again so I hope I can stay on track.

Today the piano technician is coming, so it will be nice to have a cleanly tuned piano with no sticky keys again :)

Pam (pamatga) - WTG with your healthy habits, and controlling your pizza portions!

maplover - I can really sympathize with the procrastination issue. I have to keep saying "one thing at a time" to myself … it is a mantra sometimes! Big kudos for eliminating temptation from your kitchen!

maryann - (((hugs))) - sounds like the hunger experiment was a valuable but painful experience. Even blood sugar is very important to me too. Kudos for the balanced, healthy lifestyle you have created for yourself!

Tazzy - credit for noticing when you had eaten past full last night and getting back on track. Very impressed that you're swimming - I find that one of the most challenging forms of exercise for me.

FFC - good reminder about reading response cards before meals!

Holly - kudos for being honest with yourself & us about your unplanned food. Sounds like a good day otherwise - well done!

Daimere - Welcome!! Thanks for sharing your advantages card with us. Keep posting here - it really helps and this is a great group of supportive people.

BillBE - Well done remembering your advantages and strengthening your resistance muscle (You must have a Schwarzenegger-sized resistance muscle by now, LOL!)

Debbie (Lexxiss) - Kudos for your graceful handling of a chaotic day!! Very inspiring that you could stay OP in those circumstances. Thanks for welcoming me back - it means a lot and you're definitely someone I missed hearing from/about!

Time to enjoy some coffee and the second chapter of "The Tale of Genji" which I'm enjoying very much. Happy Thursday, all!

12-08-2011, 10:46 AM
Hi all!

Checking in before my day, yes Lexiss, I will continue to try always, I'm stubborn that way, I just don't give-up, just keep trying. So many good things/habits have been improved since Beck so will keep pushing on. I can do some of her things with ease, but the snacking in the kitchen is a hard one for me. I do so good until dinnertime. Gum, brushing teeth doesn't work, once I even used packing tape when I was competing and so hungry and had to stick to my diet! It all comes down to willpower and what do I want. I even have vegies right before I leave work, it's not that I'm starving, it's like a smokers beloved cigarette I believe, hand to mouth stuff and the crunching must be soothing to me. I am so open to any suggestions on this one, willing to try anything!

Maybe I'll come here and post up right when I walk in the door and see if that helps!

@eusubius, great job on your weight loss, yeh!!!
@admire, welcome, hope you find the support you need with this special group
@Lexiss, good job navigating the Mexican restaurant. Kudos, thx for your comments to keep trying, I always will
@BBE, envy you for standing down the urges, I am going to be better at that today, I seem to want something at 2 pm after lunch and I wonder if it's bc I ate too lite (likely San stoving thought ) and it's that nibbling at you sensation. Today I will try a bunch of water to see what happens if it does!

See you all this eve, holly

12-08-2011, 11:02 AM
HI everyone

Thank you so much for your welcome messages, its nice to have people who understand to share with. Big credit to you all for being so welcoming.

Although I am only on day 6, I had already started the WW plan, yesterday was my first weigh in and I lost 5.5lbs. So I am very happy about that. I have been quite stressed out about a work situation lately and I am so pleased that I have kept focused and not used this as an excuse to give in.

eusebius well done on your weight loss, I am sure you have been making an effort to loose what you did regardless of whether its mainly water.

Lexxiss well done for resisting those samples and on your weight loss

BillBlueEyes well done for standing up to the craving, you give me hope that this book will work

Daimere Great advantages card, I find them really helpful

Hollyp well done for sticking to the plan as much as you did, I think the saying progress not perfection is really useful. I am guessing your eating is quite different now than it used to be so you deserve credit for making the progress that you have

FutureFitChick again well done for the good food choices you made

TazzyGreat job for sticking to your swimming plan, and for putting dinner behind you. Thats a skill I hope to lean for when I have a slip up

Pamatga Congrats on your sleeping and for resisting the pizza. I think its great that you were able to put it away and not let it bother you.

Reading your posts fills me with such hope - thank you x

12-08-2011, 11:39 AM
So far, I haven't been calorie counting. Just guesttamating (after being a hard core dieter for years, it's easy). I just input my stuff for the last night on Lose it and I'm eating 2000 with all the nibbles(and that's only cause I was making myself eat another 200). Goal should be 2400 according to Lose it! Obviously just choosing the better option does make a difference! Since I've been batch cooking healthy stuff, I keep catching myself nibbling. I had a chip in my hand and was like uh oh! So I was walking around my house till I sat down with this chip in my hand. I think I will put a note on the fridge cause that's the biggest eating spot I have standing up.

Thanks for all the warm welcomes everyone!

@ladym0208, Congrats on the weight loss! Keep strong. I'm having work issues too (mainly, people issues!)!
@eusebius Congrats on the yoga and the weight loss!
@Lexxiss That is so awesome! The last time I was watching what I ate, I told my husband to take the chips away after I had my allotted six.

Now it's bedtime for me so I can sleep before work tonight!

12-08-2011, 01:16 PM
Holly: Beck says she snacks on veggies in the kitchen. She allows herself that. I have found I don't always have to do something just because it is hard. (like skipping a meal again :)
Daimere: The single most helpful habit I am committed to (beyond food plan and cravings) is sitting down when I eat anything. If I stick to that, I will lose no matter what I am eating for my meals. It is also the toughest to stick with.
Lexxiss: Credit for having the day being harder than you thought and still persevering.
Futurefit chick:You gave me a powerful reminder that it is not what I eat it is the way I eat it. I eat to "zone" just like you said. I eat for escape. I eat not for the food but for the effect because I don't want to be in my "now". When I start my food plan in two days I will remind myself all I am giving up is the "high" and the "high" has too expensive a price tag.
BBE: Yesterday was and today is saying no to craving. I remember I had gotten very good at it. I need to relearn that skill.
Hi to everyone else!

Today weight is one pound from ticker. Didn't exercise yesterday, plan to exercise today. Working on saying no to cravings. I am going to practice a few more days before I start my food plan on Saturday. Working in DS classroom. We are making paperbead necklaces that the kids can give to their mom's for xmas.

12-08-2011, 08:00 PM

I wrote a long post this morning and commented on lots of people and then somehow lost the post. AARGH.

Working now on making time for dieting. This will take me more than one day.

Had a revelation today. I received an email from a supervisor up the line from me and realized it was causing me extreme stress because it was ordering me to do something that I believe to be a waste of time. I did not immediately start roaming the halls looking for food. I recognized what was going on. Hope this is the start of some changes for me.

12-09-2011, 06:03 AM
Diet Coaches/Buddies - It rained all day again - just a lot of water in a few days. Enough to cause some basement water, but in the area that we have everything on pallets so there's no damage. Eating was good for the day (CREDIT moi) until homemade brownies showed up at an evening event. Ouch.

We're off to visit MIL for a four day weekend with unpredictable Internet access. My plan is post again next Tuesday, unless WiFi unexpectedly shows up at some odd part of my day. Have a good weekend guys.

Erika (eusebius) – Yay for an hour of yoga. Hope that back feels OK after some rest.

Debbie (Lexxiss) – You are my hero for "not one sample at Whole Foods or Costco" - Kudos, with Double Kudos for "AND didn't even think about it." Perhaps you'll give lessons to those of us with a problem around FREE food, LOL.

maryann - Congrats on approaching your goal weight. Paperbead necklaces sound fun.

maplover – Super Kudos for recognizing the stress from the supervisor and not using food as your response. And Ouch for the lost post. BTDT - so now I do a save into a Word file often as I'm writing.

Hollyp – I do know about that "hand to mouth ... crunching" desire. On our five hour drive today, I'll eat lots of baby carrots - they replace the tons of cookies I used to eat when driving. It's a future goal to eat nothing - but not there yet.

ladym0208 – Kudos for living through a stressful work situation without attempting to use food for comfort.

Daimere – Love the thought, "arsenal in my skull." Yay for batch cooking healthy stuff so you'll have a fridge full of good options.

Readers - chapter 4 Stage 1 The Success Skills Plan
Success Skill 7 Plan and Monitor Your Eating

James said it was like having an angel on one shoulder and the devil on the other:I really want to eat that.
---- But you're not supposed to have it.
But it looks really good.
---- You know you shouldn't.
Maybe I could have just a little piece.
---- It' not on your eating plan.
I know I really should resist, but ...
And then, more often than not, he would end up eating the tempting food.

Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), pg 89.

12-09-2011, 08:39 AM
Everyone: I'll fill you in on my progress tomorrow. I am repeating the program from Day 1 today! :-)

HollyP: Sabatoging thought: "I haven't had a cheat meal since I dont know when, and isnt real high cal food good for you sometimes to rev metabolsm?" I get this one A LOT. I've been looking for evidence on "starvation mode" (not being one who likes to believe everything I read) and I am interested in this, so if anyone has any references to look at will be grateful as I very often use this thought:- "if I am always eating I can't go into starvation mode so the trick is to always eat something, right?!". Anyways, I guess the icecream/popcorn will have revved up the metabolism LOL and credit for moving on!

A Zero scale is one that records your change in weight rather than showing your actual weight. I don't know how easy or hard it is to use or where to get one, but I think the concept is neat, you might try googling "zero scale". Love your BB expression! Keep your chin up, I know it can be discouraging when you don't do what you plan, but you've obviously made a LOT of positive changes: more eating slowly, sitting down, planned and unplanned exercise, feeling a bit more in control, nibbling less. So it is already paying off and credit to you for all of that. It is worth it to make a daily effort I feel and as Beck keeps reminding us every day, it will get easier...

Erika:- Big big credit for refusing food after dinner. Any tips on how you managed that?! (I struggle with this one too). With respect to frozen meals, the sister of one of my best friends did that too and it worked really well for her, so I'd say, whatever works, and try not to worry too much. Regarding your one tip a day or less, I'm the exact same. Big Kudos on the weight loss YAY!!!

Pat:- Oh my word you are brilliant! I mean you really are. I adore your posts. I too am drawing a lot of inspiration and strength from this group, and it was not something I expected. It started off as "going through the motions" ticking one of the boxes on the program just because it was on it and I thought "well it won't do any harm I suppose", but it really helps. That reinforces my commitment to tick more boxes, go through more motions because I have nothing to lose, and everything to gain as I see it :-). Inspired by your pizza moment (credit you!), computer switch off routine, "damage control", "self love", "when we are organized, we bring our stress levels way down"... Thank you for your words.

Maplover: I totally know what you mean about days from heck. I have had a couple since starting the program, and now because of them I'd like to repeat my first seven days. I don't have my prop or crutch and it's only when it's taken away it becomes so precious, and I think to heck, just this once. I try to remind myself "I just don't do that anymore" and have tried to do something a little bit differently, even on a heck day. As a result I found my second heck day wasn't as bad as my first, which is interesting...

MaryAnn:- Your hunger experiment sounded like a horrible experience, but credit you picked yourself right up and know what rhythm works for you!

Tazzy:- Totally related to your post on the beefy soup mix as I find if I have something unsatisfying as my meal, I'm much more likely to overeat and then go on and eat junk afterwards, it's like I'm chasing some sort of feeling I did not get from my meal... I'll next time try to remember your words: "But it's behind me and this discomfort will remind me to move on." Thank you!

FFC:- Planning to copy your habit of getting out advantages and response cards before meals

Daimere:- Welcome. I loved your hooping blog!!!

BBE:- Clotted cream is overrated. Yesterday I had some 10% probiotic greek yoghurt that was at least as good and evil tasting for like 90% less fat. But yeah it's a thick cream that you spoon up, and it IS overrated! I have more to say about the tip you posted skill 7, will post on it later!

Lexxiss:- You know I'm not sure if that rhythm tip does put me on track, I'm still working it out but I'll post more on that later. Thanks for letting me know I can boost my immune system without calories, no way!!!

12-09-2011, 09:43 AM
Hi everyone,

Well, I had extra points left over last night, so I decided to have some wine.

Bad. Idea.

Suffice it to say that I went totally out of control. All is not lost … I tracked everything and still have weekly points left … (and my 10 activity points I earned so far this week, woot) … so OH WELL and back on track today.

And … no more alcohol, at least for the time being. I know that it's a trigger and it invokes my depressive mindset, so it has to go. Also, it decreases my moment-to-moment awareness, which I know is completely key for me. So, out it goes.

The scale was up … no surprise there … hope it goes down quickly.

Today is super busy. I hope I have time for some yoga, at least, later on in the day. Tomorrow there is a four-hour meditation sitting with my group - yay!! Just what I need at this crazy time of year.

Holly - Carrots seem like they might do the trick for crunchiness.

ladym0208 - congrats on your weight loss! Well done!!

Daimere - Cool that you were able to sit down with the chip in your hand. Good awareness!

maryann - how is it going with saying no to cravings? that's one I definitely need to practice more!

maplover - sorry you lost your post! That's a big bummer. It's happened to me a few times so now I always write my posts in TextEdit (free word processor on the mac) and then paste them into the forum. Love your revelation about stress and its relation to food!

BillBE - Hope you have a great weekend!!

sarahbennett - Awesome that you're repeating the program! I am too … I've just finished the first 4 chapters and will start Day 1 tomorrow (am already reading response cards). My secret to not eating after dinner? A flavourful decaf or herbal tea. My favourites are chai, Indian spice, cinnamon apple spice … anything with a strong flavour and no calories! Secret #2 - knitting while drinking my tea. It's absorbing and keeps my hands busy.

Time to finish my smoothie and get to a dentist appointment with DD. Crazy day (with a concert at night) … wish me luck! Have a great Friday, all.

12-09-2011, 11:08 AM
GM coaches!

@BBE, will miss you until Tuesday, have a great weekend. Carrots are my cigarettes sometimes and one day too maybe I'll not need them , but glad to know Beck eats em too in the kitchen

@Sarah, will google the scale, I am feeling good these days, and really don't want to get on the scale saturday and then have some eating binge whether it's up OR down! So think I won't and just carry on feeling good, CREDIT me for that and recognizing I don't have to lol. Also, do not think the huge cookie from the other night nor the popcorn did damage, TG for exercise! Thank you for your dedication to posting

@Maplover, will try to practice that "no looking for food today"

@Maryann, glad to know she munched on carrots too, I do think lots of vegies are a healthy part of any WL program! Looking to plan that intermittent fast day, mixed feelings about that one but know I cam do it, albeit u comfortable. Good luck planning today, necklaces sound adorable! You must be a teacher, credit you for patience

@Daimere, good job for sitting with that chip, the kitchen is my weak spot too!
@ladym, great job on your WL! I love WW, I worked that program recently, then tried cal counting but always believe in WW. I do eat more variety now than when I was a figure competitor, and it's really whole healthy foods, I love it. I just sometimes eat too much good foods!

Hope everyone else has a great Friday!


12-09-2011, 12:14 PM
report: didn't read my cards, weighed (3.8 under goal), ate reasonably, slowly, mindfully, sitting down even though I'm making tons of caramels and truffles for gifts. Contacted my diet buddy.

Still crazy busy here, but we have had some good news. DD Jane got into one of the schools she applied to (Allegheny College in Meadville PA) so some of the incredible college application pressure has been eased. Still waiting to hear from other schools, as this isn't her top choice, but at least she knows she's going to college somewhere really, really good where she could be happy.

No time for callouts -- must wrap caramels in pieces of wax paper and roll truffles in various coatings. :)

12-09-2011, 12:40 PM
Today is still working on saying "no" to cravings and to plan for the first day of dieting tomorrow. Yesterday's necklaces were a great success but took all day and I do feel I need a "hero award" only because I had to tie off all the beads on 31 kids necklaces who had "PUT THE STRING IN THEIR MOUTHS" to bead. All I could think of was how sick I was going to get over XMAS break. I washed my hands about a million times. I have a pretty good constitution being a teacher. My husband laughed, "It won't be you who gets sick, it will be me!" I came home and drank two big glasses of orange juice (plus protein for blood sugar) in an attempt to ward off ickies. Still, the kids had a great time. As I left, one said, "Come back soon!" I don't often get that with my eighth graders.

Anyhoo: Weight up two pounds from ticker. I am forcing myself to go to exercise today - no excuse. Staff party tonite. I am going to eat before and allow one treat with protein. I am a little nervous about starting the diet tomorrow but I feel that I have re learned some important skills and will be successful.

Valerie: Congrats for DD. caramels, Eh? Aren't those really tough to make?
Holly P: When you talk about being a fitness competitor I have in my mind body building. Or do you do those unbelievable push ups etc... on stage?
Eusbius: Sounds like "no alcohol" is a good idea. That is the one area I don't have to make a decision on. Being a sober alcoholic has a few advantages.
sarahbennett: I am interested about starvation mode as well. I know there was one poster who was alternating calories on various days so her body wouldn't get used to a certain number. Anybody remember who it was?
maplover: there is more than one of us who have lost a substantial post. Bummer. As my mom would say" you get roses in heaven for all good efforts."

12-09-2011, 12:40 PM
Hey coaches! I did very well today I think. Ate well. I didn't do as much exercise as I planned but I did play with the hoop and almost killed my dog a few times with it. A happy Shannon isn't a binging Shannon, right? I was very successful not standing while eating. The biggest issue is when I cook or if I feel rushed at work. I'll be reading the next chapter after I go to bed.

I think my husband is a bit ticked because I'm eating. Since he didn't cook, I reheated the foods I made. He made a comment, "this piece of cheese here is the only thing I ate today." It really upset me because the things I cooked the other night were sitting in the pantries/freezer for months and he wouldn't touch them, even when we were broke. There is food in the house other than my healthy foods. He just doesn't want them. I know how he feels. I would root through the kitchen for hours trying to find something I wanted that wasn't what I had.

I was writing that story in my weight loss journal when I came to a realization. I don't want to term this a diet or a "lifestyle change." No, I am just going to be that person that always tries 75% to eat healthy to fuel my body properly. It's like those people that always, as long as you known them, picked the right thing to eat. It was a part of them. No one demeaned their choices (I feel like everytime someone sees a fat person with a salad, they go, omgosh they are on a diet!). Which probably is the same as a lifestyle change but the way I worded it made me feel powerful and stuff.

sarahbennett21- Thank you very much!

12-09-2011, 02:25 PM
GD everyone!!

Although you are accustomed to seeing me post nearly every day, which is a good habit to foster, I will be "in and out" for the next 5-7 days. Speaking of procrastinating, I am trying to push on some loose ends around here so posting here will be sporadic. Just know I know and I am thinking of you all.

:welcome: Daimere Your name seems familiar to me. Have you posted here before or been around here on 3FC since 2007. I see we both joined about the same time. I love your attitude and I totally agree that is my "end goal" regarding my relationship with food: making peace with it.

maryann I completely understand wanting to "wash away" all the free floating germs. I still have a residual cough and I was in a public area the other night where I coughed noticeably throughout the whole hour. When it came time for people to greet each other and shake hands, no one wanted to shake mine. I felt "hurt" then I realized, you have been sucking on a throat/cough "drop" and coughing, do you blame them? I forgot.:o

To address the question regarding "starvation mode", there is something called "Calorie Cycling". There is a theory "out there" that by alternating the amount of calories you eat each day over a course of a week, you "trick" your body's metabolism into kicking itself out of a "holding pattern", particularly during plateaus. The plan that I am referring to is called the "Wendy Plan" (originated by a WW person who had been on a plateau for over 9 months in spite of following her food plan religiously). If you google you will find it. There is a formula and I even had the spreadsheet so you could put your weight in and it would give you the amount of calories each day during a 7 day cycle. Essentially, there are 2 "High" Calorie days, 3 "Medium" Calorie days and 2 "Low" Calorie Days. The actual range between the "Low" calories and "High" calories is fairly significant. I used to go to a buffet restaurant on the "High" calorie days but just to clue you in the next day is a "Low" calorie day which I found really hard to follow back then. Today, I think I could do better with it. Since the "Wendie Plan" was designed by a WW, it had the Point System used by WW but you can do the math and calculate how many calories are in a point (I think it used to be 50).

Va1erie Your hand made treats look great. My late Mom used to make caramels and chocolates by hand. I know it is a lot of work.

eusebius I have heard that alcohol is a depressant. Is that correct? I do know it lowers our inhibitions. The way most alcohol affects me is that I get really tired and I want to nap, even in the middle of the day. I suspect that it is because it is really fermented sugar and it raises my blood glucose to the point where I need to sleep until it wears off. So, I am not the "life of the party", more like a "party pooper". :D

sarahbennett I feel anything worthwhile is worth repeating, if not parts of it. I have both the pink and green book. I went through the pink one last April, day by day, as "instructed", doing the daily homework assignments. I have decided that starting January 1, I am going to go through the green book as well. A great way to start off the New Year.:D

Credit: I have been doing an experiment of my own the past three days. Although I count calories (and that is my M.O.), I have decided that I would purposely under eat at my meals (I do have a couple of snacks during the day). It is sort of the "Hunger Experiment Meets Shrinking My Appetite". Wednesday night we ate at one of our favorite restaurants and I ordered my "usual". However, as I approached 2/3rds of my meal, I stopped eating and put my fork down. I waited 15 minutes before our waitress returned with the check but I asked for a "to go" container. Now, I was still feeling hungry but I stopped. I did feel self-conscious because most wait staff is keen to this "cue" (oh, she/he is on a diet....) and I sensed she picked up on this too. However, I left the restaurant hungry with my "container" in hand. I did eat the last 1/3 (still all within my daily calorie range) later as my late evening snack. I did this again yesterday and this morning for my breakfast. I will keep doing this until I shrink my appetite even more.

Side Note: I spent yesterday doing some administrative stuff on BLC site setting up and "advertising" my newly formed sub-group "The Way: Permanent Weight Loss". I wasn't sure how to go about the "logistics" of this but I mentioned in one of my other groups I post on and someone volunteered to help me. Her support was welcomed and greatly appreciated.

Lo and behold, I got two people to "sign up" in my In Box today!! This group won't officially start until January 2012 but I wanted to get things set up now. I was thrilled to death to see some interest so quickly. I knew that I was going to bid adieu to one of the groups but I discussed it with my DH and he agreed that I needed to say goodby to the one I just finished two challenges in. It is always hard to move on but I knew that I wanted to give this new group 110%.

One of the "interested" women, a nurse, mentioned that she was glad that I was forming this group because she said that so many of the other groups are people who lose, gain, lose over and over. Although, I do not want to "judge" anyone else because I know just how difficult all of this is (if it were easy we'd all be done with it and move on to something else), that was part of the motivation of me starting this group up. i recall an earlier comment shared by either Val or Robin when they first joined. I will paraphrase the comment (which was made by Dr. Beck)" find too many of these groups to be more about socializing then actually working the [Beck] program". Well, it isn't just the Beck program, folks, it is any program.

At least, this site is free but on many other programs people are paying good money to lose weight and many simply go to their meetings, etc. just to "check in" but don't really get "down to business". I know that these large organizations aren't going stop taking these people's money just because they aren't there losing weight. This is a multi-billion dollar business. Well, as someone who has spent over half of my life on a diet (I was around 135 lbs until I was 28 years old) and who has spent thousands of dollars both on programs,special clothes (I hear you on that Daimere) and had to face specific health issues as a result of being obese; I decided recently that this is it. I am raising the gauntlet and I am going to get this done once and for all.

My spirit was "convicted" by this woman's words, since I know a few things about yo-yo dieting but I also smiled: I need to be accountable to this group as any other. If I am going to teach, then I need to teach by example. I won't just be helping others but helping myself as well!! YAY!!:carrot:

The first Buddy Challenge will be "First Things First" starting January 2-February 15th.

I have also been updating my diet blog here on 3FC. I have kept a personal weight loss journal this past year but I haven't been getting all of the entries into my blog. Then, it caught one of the techno bugs and it crashed. The 3FC administrators fixed that and now I am open for business. So, I spent about 2 hours yesterday transferring some of the entries onto my blog.

My spirit was "convicted" again as I read about some of my struggles back last spring when I first embraced Beck. Some of it seems so much earnest yet some of it is so embarrassing too. Still, it is my journey and I am wowed by how much I have "grown" as I have shrunk even since last summer.

So, I will try to pop back in a couple of days from now. I just wanted you all to know, I am thinking good thoughts of you all.

Love Pam

12-09-2011, 05:20 PM
Gd all!

Well ok, I spontaneously decided today I would skip lunch as dr beck suggested and after a regular bf, it's now 1 30 and I'm doing fine, was only hungry for 5 min at 12 pm when my stomach growled, then fine. My head feels cloudy but I am not hungry. But could definitely eat!

Probably will not repeat this but glad I'm doing it to show myself I can go lengthy amounts of time without food

@Maryanne! I co petered in figure, did not do flips across stage but got up in a tiny bikini and was judged on my physique muscles, posing, etc. It is not bodybuilding as those women need steroids to look like that, no, think oxygen cover magazine kind of look, tones, very muscular and lean. I won some trophies, and did love it but after a year that was enough of that. Made my transformation and with 2 little ones I wanted to be with them instead of 3 hours in the gym!

@Pam, I too did the wendie plan and didn't give it long enough to see if it worked. You can plug your points in based on any WW program your doing and it will stagger your points for you. It has worked for many apparently. It's a lot of work staggering and keeping track

Well, will check in later after my brief fast, dinner at 5 pm! Will go slow and it's already prepared! Yea!

Interested in some of those threads mentioned,,too


12-09-2011, 09:02 PM

What great suggestions about writing your posts in a word processer and pasting them into the forum! Credit you guys! I just got a new MacBook Air and am not yet used to the ultra sensitive trackpad. Sometimes (and this has only happened when I’m entering text into an online program), the screen will suddenly jump, text size increase and become blurry and then the whole thing freezes. The only way out is to close the window.

Let’s see. Credit me with reading my advantages cards today. Need to make them more specific. Credit me with tracking my calories today. I am finished for the day. Also was supposed to go to a big party tonight. People I like, but it was at a big Italian restaurant with I’m sure lots of drinking and eating high calorie food. Meanwhile I have had a very stressful week with work and my mom and I just didn’t need to go out….oh but I also have a party tomorrow and one Sunday. Will need to really work the Beck stuff hard.

Eusebius. Can so identify with the wine issue. Not only is it a significant trigger for me but it also wakes me up in the middle of the night.

Val: glad to hear your DD got a college acceptance. Takes some of the pressure off.

BBE: Hope you are having a good weekend.

Holly: I rely on carrots too, but sometimes stray into inventing dips for them—not easy to monitor your intake there (light mayo and smoked paprika is my latest!)

SarahB: I think I need to start over again, too. I am stuck at day 6 (plan your time). I am finishing up a long project at work as well as dealing with an ailing mom, so I am always feeling stressed for time. I have hesitated to invest the time to figure out how to invest the time (if that makes sense). I think my advantages were not specific enough so that I don’t really take them seriously,

Pam: awesome post!

Everyone else: love all your contributions.

12-10-2011, 09:19 AM
Hi Coaches/Buddies/Friends!

I've been very busy and lots of tasks involve food. I've been trying to be very mindful. I have not been without tastes as I've been baking for others but I've (mostly) stayed away from kitchen nibbling ala licking the spoons, etc. I'm also happy to report that some of the items no longer have the extreme tug for overeating that they used to . I credit being persistent with my Beck skills for that.

BillBlueEyes, hasta luego!!

maplover, "work the Beck stuff hard" as you said, and it will help you navigate through your busy week.

Holly, yay for a spontaneous hunger experiment! It sounds like you learned something about yourself.

Pam(atga), I was in awe as I read of your latest experiment, shrinking your appetite. Kudos! It is very realistic of you to recognize that as you lose you will need to be satisfied with less. I think about this "in reverse" because as I reflect, I know I am more satisfied with less now….yet perhaps it is time for me to think about your experiment, too, as I try to move down the scale again. BTW-congrats on getting two sign ups for your newly formed sub-group!

Shannon(Daimere), credit for such a successful day! Ouch that your DH seems ticked when you eat foods you have chosen for WL, when he isn't being proactive to take care of his own needs if they're different. My DH has shifted gradually, but it didn't happen overnight. Sending hopeful thoughts regarding that in your direction!

MaryAnn, yay for a plan for the staff party. I hear ya on the germ thing...I think of it lots at the restaurant and wash wash wash.

Val, congrats to your DD and thanks for the pic of your baking. It's really a work of art!

Erika(eusebius), good that you're identifying that letting go of the alcohol for now will help with your program! I think it will be a plus for you in the next few weeks.

sarahbennett, great that you've decided to start over in the book so you can better master the Beck skills.

12-10-2011, 09:35 AM

I am starting to work through my advantages again to make them more specific. That is to visualize what life will be like when I attain a “normal” weight. I am grouping them into the categories I devised for my first set of advantages.

So for improving health I am listing that I may slow down, but I will not have an old age where I don’t have the strength to lift myself out of my chair. Now I know that this is not strictly a function of losing weight, it also has to do with maintaining or increasing my muscle mass (which I am working on), but the less weight you have to lift the better. Also included in this is not getting up every morning unable to walk due to arthritis in my ankle. The less weight my ankle has to bear, the less pain and stiffness I will have.

Under feeling better about myself. I see myself losing the stomach bulge and the huge boobs that cause discomfort.

On the topic of making time (which I am struggling with now). I did go back and make my Iphone reminders (to read my advantage cards) a daily thing. It only took a few seconds. Why did I think I was “too busy” to deal with that after the first day?

I need to get ahold of the green book sometime over the holidays.

Also just wanted to think back to a time in the mid ‘80s to ‘90s when I was involved in a 12 step program related to compulsive eating. There were times during that (dark) period when I felt the out-of-body experience of having the compulsion to eat lifted. I’m feeling something like that this morning. If Beck can help you stave off something negative (cravings), why can’t she help you bring yourself into a positive frame of mind (lack of desire). Does this make sense?

Oh: making a commitment to not drink wine at my DDs housewarming party this evening. It does not matter how uncomfortable I feel. Also taking my cognitively impaired mom for new glasses today (she lost hers in the hospital). I need to develop my patience and compassion muscles for this.

Lexxiss: Credit You for your resolve to be mindful while you are compelled to deal with food.

12-10-2011, 10:11 AM
Morning all,

Well, last night was not too successful, but it was better than the night before. At least I didn't actually binge. We had a concert last night and my husband didn't eat dinner beforehand, so he was very hungry afterwards and we went to the grocery store to buy things to eat. I had some points left over, so that was fine. Unfortunately, we also bought 2 chocolate bars. Ouch!! Thank goodness for the hour of yoga I'd put in earlier. The scale was down this morning, so I'm thankful for that. And no alcohol was involved.

Clearly I need to review the Beck principles … and fortunately I've been rereading the pink book anyway. Today was Day 1 (after reading the initial chapters earlier this week) so I tweaked my ARC to reflect something I really need to admit to myself: Looking better is actually really important to me. Sure, I want to be in better health and live longer, but all the women in my family tend to live into their late 80s or 90s anyway regardless of eating habits (or smoking!) so I tend not to take that seriously enough. Looking better makes me feel better. And it also has an effect on my career as a performing artist. So I moved that advantage up to near the top of my list.

Today: a four-hour mini-retreat with my meditation group. Ahhhhh … And then dinner at my parents', before which I will most definitely be reading my ARC.

Val - you are all kinds of awesome for working with truffles all day and still eating slowly and mindfully. Congrats to DD for her college acceptance!

maryann - you definitely deserve that hero award for tying all those germy necklaces, LOL. Well done reviewing all your Beck skills - it will pay off!!

Daimere (Shannon) - Sounds like you did great yesterday! I love how you worded what you are doing - you just are that person that chooses wisely. Very powerful.

Pam - you are so right, alcohol is definitely a depressant and that is the last thing I need right now. I will be skipping it for the foreseeable future, except maybe a toast on New Year's Eve (one sip). I must go and check out your blog! I didn't realize you had one. Cool.

Holly - Nice job with your impromptu hunger experiment!!

maplover - ooh a MacBook Air, I am jealous ;) Big kudos to you for your successful Beck day!! And great to read about your more specific advantages - that is a very cool idea. I think I will tweak mine a bit further too. I agree that Beck can bring you to a positive frame of mind and I also definitely think that this wonderful group can do that as well.

Debbie (Lexxiss) - Love how practicing Beck has made working with food easier for you. I am feeling inspired by your success!!

BillBE - thinking of you on your weekend away - hope it's going well.

OK, I am pumped to have an on-plan successful day today. Thanks as always to all of you for your inspiration!!

12-10-2011, 11:48 AM
Decent day. I actually read my ARC card today...twice! I kept forgetting the last few. I ate sitting down except again in the kitchen cooking some eggs afterwork. I said no to candy and ate an apple (credit moi!). Along with Beck, I'm doing some of the stuff from Body Esteem, especially the CDs. I feel asleep while listening to two of the tracks and dreamed about weightloss. O.O I don't remember what exactly but I remember waking up thinking, 'wow.'

I've been trying to tape a new hoop video for Christmas and I was outside sweating buckets hooping. Although I don't know if it was cause of my hooping or my layers. It's cold out there! I don't know if it was "30 minutes." But it was exhilarating. Since exercise has been so hard for me this week, kudos me for moving my rump! I've been journaling about my weight loss at work and it's really opening me up emotionally about food/cravings.

My husband again complained about food and complained about me pushing this table out of the way to exercise/hoop. Honestly, I can say that I gained most of my weight back because he told me my saggy skin was disgusting when he first saw it. It was one of those conversations that was like, "Oh I've changed so much about what I think of you sort of conversations." It hurt my feelings so much because I was SO proud of that skin and I stopped caring at all at that point. Before he told me that, I was really, really trying to get back into shape. Even since then, every effort hasn't been full fledged. I'm just wondering if he's afraid if I do lose every single shred of weight (I hadn't hit goal when I met him), if I'll leave him. Even fat, he's afraid I will. Maybe he's subconsciously trying to sabotage me.

@pamatga- I was here I guess in 2007 or something. It was a year after high school for me. I lost 80 pounds through the awesome 3FC (although I don't think I got Beck till 2008ish )but I was on my own with no transportation, no full time job and my mom bought all my food. It's easy when everything is so simple! When I stalled and started dating, I slacked a bit. Then I moved in with my boyfriend and it all changed. I slowly since then almost gained it back. :(

@HollyP - Good job!

@Lexxiss -Thank you! He's supportive but I'm not sure if he gets weight loss. He told me once, "well just drink water and walk a lot. Or don't eat as much cause that worked for me years ago." o.O I work as a CNA. I need energy and other than coffee, I drink water. Different strokes for different folks.

@eusebius - Thank you!

Now to work on Beck stuffs and bed!

12-10-2011, 03:17 PM
Day 15 (again): Last nite was a terrific date nite. It is always good to know you enjoy your husband's company. Food was food and not everything. Today is my first day strictly OP. Food committed to paper. I hear rumblings of my brain that resist the discipline but it feels good to be committed. I am looking forward to putting a "star" in my planner tomorrow for having been perfectly OP today.

daimere: It sounds like your husband's remarks hurt you deeply. I can imagine it would be hard to persevere in the face of that negativity. Credit for you to committing to the program. In the end, It is your life and you deserve to feel happy.
Maplover: I am a 12 steppper - first Alanon, then AA and then OA. I have found tremendous relief from the steps and I don't think they are exclusive of Beck. Every time truth and accountability unite ( in any program) there will be healthy movement toward peace.
Lexxiss: Credit for only nibbles in the XMAS treat making process. Whoa: there is a lot of sugar out there.
Eusibuis: Credit for yoga. I am committed to a session myself today even though I just want to stay inside and be a slug.
Holly: How did the rest of the day go?
Pam: You reminded me how personally I take everything. If someone doesn't want to shake my hand I immediately think it is because they don't like me. LOL
Valerie: the treats look amazing.
Everybody else: Have a good Sat.

12-10-2011, 09:46 PM
Coaches/Buddies, I’ve been off in grading land for the last 48 hours. I am delighted to report that I said “NO” to extra breakfast today when I tried to rationalize it. I only left food on my plate at dinner though and we ate breakfast and lunch in front of the TV.

My semester is done for working, so now I can focus for a month on my research, which feels great. My sick kitty is hanging in there, but he had a really rough night the other night - bad enough that I slept on the floor with him because I thought he was going to die. He has been better in the past 24 hours though.

I’ll get back on top of personals tomorrow.

Have a great Sunday!

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: no
Gave myself credit when I engaged in helpful eating behaviors: yes
Did spontaneous exercise: no
Did planned exercise: none planned
Wrote out food plan for tomorrow: no
Tracked today’s food: no
Left food on my plate: only at dinner
Ate only to normal fullness: yes
Identified and responded to a self-deluding thought: yes

BillBlueEyes, hope you had a great weekend away!

Maryann, hope your new food plan gets on track. So glad you are learning about the need to find something else to ease your trouble besides eating. It is a tough habit to break.

12-11-2011, 07:06 AM
Hi Coaches

It is ridiculously early but here I am posting. I'm up thinking of my sister and my mom. She was visiting my mom and now she's on her way back to Florida. pretty much boarding the plane as I write this right now. I, too, was visiting my mom and visiting with my sister as we convened the whole family (4 siblings) with the head nurse in the care facitility where my mom lives earlier this week to discuss issues around her care and alos to get an idea of where she is in the timeline of her Alzeimer's disease. Although she is deterioriating, it is at a very slow pace. She has taken to calling herself names (jerk, dumbie) which we were told was a sign that she still can recall that she was one way once, and is now not that way. She has self-awareness and I think so long as that is there she is still pretty much all there. Two of my siblings, C and A believe she left pretty much when she was diagnosed and so the 4 of us see her very differently indeed, with N and I being hopeful and looking for how she remains herself and with C and A looking for how she is gone and not herself.

I was *deeply ashamed* of my two siblings, C and A, and how they behaved toward my sibling N, the one who traveled from Florida. Between these three there has been a communication breakdown and I, foolishly, hopefully, thought this could be an opportunity for reconciliation, but at the moment when a simple "Hi!" would have turned things around, (I'm not exaggerating or simplifying this) they gave her one of the meanest, frostiest, coldest, hostile and most complete shutting-out I have ever been witness to. That this was my family made it much worse. It affected me so much that at DH's xmas party Friday night, a day after I returned from the family meeting, when DH turned his back to me to talk to co-workers at the dinner table I immediatley plunged into a desolate dark mood, so much so that I accused him of ignoring me and "why did I even bother to come here with you?" I realized it wasn't what he said, or didn't say, but the physical gesture of being cut off and shut out that affected me so much. If you have any abandonement issues in your life, you may relate. If not, be glad. Later, after we sorted it out, which was mercifully quick, he tried to "fake" do this to me and each time it was an instantaneous black mood which brought me to the edge of tears.

Inspite of these things, I did not overeat while away. I brought my food with me. I wrote down and tracked my food, and I made sure I made it to a WW weigh-in when it was my day to weigh-in (Thursday) and found I was down 1lb inspite of weighing mid-afternoon, in clothes heavier than what I normally wear to weigh-in, and while on a trip which is notorious for causing me to retain water. Success all round. CREDIT

I logged all the food as best I could that we had at DH's xmas party Friday night. I've pretty much eaten all the weekly points I had plus the dailies for that day and yesterday was a challenge. Now I feel completely annoyed I have to plan AGAIN for tonight when we are, most likely, going to dinner at DH's co-worker's place. I am feeling ticked off at having to budget for food I am not choosing. And here it is, 5:40am and I have this "you'd better not go off plan and gain this week" :devil: voice running through my brain. It's like a threat from within this voice and I'd better tame it as this is the voice that will surely lead me to eat more than I want, if only in the spirit of "I'll show you" rebellion. I am voicing this here so I can leave it here and begin to drop this particular line of thinking. Many times this works.

Also this week is the Potters' Guild xmas potluck and not-so-silent auction. My first year attending this. Again, I am not thrilled by not knowing what food will be served but at least I am responsible for bringing food as well and I'll make sure I have a good main course choice and some fruit for dessert. I recall the potters' guild members have a real sweet tooth AND a vegan streak. An odd combo. I am more middlin' in my food choices right now so I'd better take care of that.

The next food event will be xmas at MIL. I soooooooo wanted to get out of this. I really don't like xmas much. My best xmas was in Key West a few years back, floating on my back on xmas eve in an outdoor pool at night looking up at a starry sky which was framed by a dark fringe of palm fronds from my vantage point. Xmas day we walked down Duval Street and had a bite to eat at Crabby Dick's. DH had hotdogs, I had a fish taco. This is what I want all my xmases to be. I am very far from that this year, literally and figuratively. What would make it worse would be uncontrolled eating, weight gain, and relapse. I'm not going there. For today, I am choosing not going there but moving forward and counting the blessings I have which are many and varied, not including this group where I can lay this all out and let it be.

Thanks, coaches.

12-11-2011, 10:46 AM
report: weighed (5 under goal), ate reasonably, slowly, sitting down, contacted my diet buddy.

maryann -- caramels are easy if you have a candy thermometer and patience, just tedious because it takes about an hour of constant stirring. I sometimes do calorie cycling when I'm losing -- it was 900/1250/900/1800/900/1250/900 over the course of a week, and it definitely would help me break a plateau. Plus that one high-calorie day was very cool to look forward to when you were having 900 calorie days! :) Yay, you, for a day strictly on plan!

Daimere -- welcome! If it makes you feel better to think of it in a certain way, good for you!

pam -- have fun with your new group!

Holly -- yay, you for showing yourself hunger isn't an emergency!

maplover -- good idea to make your advantages very specific and detailed. I have like 30 cards, and some of them are different aspects of the same thing, such as the way I feel/look in clothes (I rewrote my advantages in present tense when I hit goal):

I'm more willing to do things that require revealing clothing, like working out.
I look like I care about my appearance.
I wear sizes 2 and 4.
Jeans and other fitted clothing feel comfortable.
I feel like trying to look well turned-out.
I no longer want to spend all day every day in my pajamas.
I feel confident because I look good.
Everything I try on fits.
I look good in clothes.

And yay, you, for discovering that the amount of time it takes to make time to diet isn't that onerous! :) Oh, I love my McAir!

Debbie -- yay, you, for reaping the rewards of persisting with developing your Beck skills! That's a great feeling!

eusebius -- I, too, struggle with wine-induced snackfests. I don't do it too often, but since I weigh daily I always do see the results. That actually helps me avoid the snackfest, actually -- I know that in just 8 or 10 hours, I'm going to be getting on the scale again and I'm not going to like it if I'm up because I ate after drinking wine.

FFC -- yay for saying NO to extra breakfast!

onebyone -- good for you for not allowing the stress you're feeling to give you an excuse to go off plan. Good for you for recognizing your sabotaging thoughts in the voice of rebellion, and dealing with it. Do take a moment to recognize that off-plan eating does NOT equate to "relapse." It's only relapse if you KEEP eating off plan. Off plan eating is not a catastrophe, as long as you get right back on plan.

12-11-2011, 10:50 AM
Beck post

Morning coaches,

A much better eating day yesterday and the scale reflected that. *Lots of ups and downs though emotionally. *

Ups: *we had a wonderful four-hour meditation session in the afternoon. *We plan to do that every month and I am pumped about that. It is nice to experience the serenity and silence that come with an extended session. *Also I stayed away from the wine last night at my parents' and I think that was a very good thing. *Credit: *I had absolutely zero Christmas goodies after dinner. They're the same ones my mom has been making since I was a kid, so I told myself that I knew what they tasted like - there was no pressing need to revisit them.

Downs: *I am experiencing shoulder and arm pain, possibly from doing more yoga this week than I've done in months. *this is troubling, because I have a lot of piano practicing I need to do, and I also want to do more yoga. *Oh well ... I'm going to try a very gentle class later today & see what happens . *Also, six hours at my parents' house is way more than enough. *They have this nasty habit of starting conversations and then interrupting and/or changing the subject while you're trying to respond. *Basically I always feel like they have no interest in what anyone else has to say. *Bummer.

Today we are supposed to light the advent candle at church as a family. *This afternoon: decorating the Xmas tree ... Sigh... I guess I am just having trouble being positive about it all. *Depression is always harder to deal with when you're in the midst of the holiday season. *I just want to curl up with a book and make it all go away. *At least my daughter is enjoying it.

Daimere (Shannon) - :hug: *i think you're doing a fantastic thing for yourself here and I hope your husband can see that eventually. *It sounds like he has some deeper issues in the marriage ... Would it help you to talk to someone about it, like a counselor or therapist? *Just a thought ...

Maryann *- great job getting officially OP! *Your date night sounds lovely and I'm impressed that you put food in its proper place.

FFC- yay for the end of term! *Sending good health vibes to your kitty.

onebyone - great to hear from you and I am sorry you have to deal with so much stress right now. *You are doing a fantastic job. *Your mom is lucky to have you in her corner!!

Val - I love your rewritten advantages for maintenance. Very inspiring and I hope to do the same one day.

Okay, time to face the day. *One breath at a time, as the saying goes ...
Thanks for reading me.

12-11-2011, 08:56 PM
Just checking in here. I did not drink wine at this party last night, but I did drink some beer….I didn’t overeat, however. Today I tracked my calories faithfully. I went to another party but did not have any alcohol. I went a bit over my calorie goal—one of the problems is that I did not have a chance to exercise. I need to kick this into high gear. Read my response cards. Am at least attempting to tackle chapter 8 in 1st book (can’t remember whether green or pink—in any event, I have ordered the new book from Amazon.) Here’s what has always stymied me with the time issue—getting it into my head that I have to say this: “I get it…This is going to take work, but I’m willing to do what it takes to lose weight…It will be worth it.” I need to make a response card about this.

onebyone: so sorry to hear about your Mom. My Mom too is struggling with mental issues following a stroke. It is heartbreaking and can only be worsened by the stress of your family's bad behavior {{hugs}}
But credit you for not overeating.

Eusebius: Credit you for resisting the treats. Sorry you are having trouble getting into the spirit of the season. I can relate to that.

Valerie: Thanks for the great suggestions for making my vision (advantage cards) more specific. Also your other words of wisdom re what it takes to succeed.

FFC: hope things improve for the kitty.

maryann Credit you for resolving to be on plan and accepting the discipline

Daimere: Credit you for reading your cards!

12-11-2011, 10:33 PM
Coaches/Buddies, medicore day for me on eating. I started out great with breakfast and then we went to a movie where I ate popcorn and diet soda for lunch - not very nutritious. We also went out for dinner at a taco shop unexpectedly due to an appliance meltdown at home. I ate a salad and iced tea, but could have done better about eating around the unexpected tortilla chips in the bottom and getting chicken instead of beef. Oh well. We went to the grocery store on the way to stock up on options for cooking.

Yesterday/Today’s Essentials:
Weigh-in: +2 YUCK!
Read Advantage Cards two times: no
Read Response Cards at least two times: no
Ate slowly, sitting down, noticing every bite: watched TV and movie during B & L
Gave myself credit when I engaged in helpful eating behaviors: yes
Did spontaneous exercise: no
Did planned exercise: no - was going swimming and went to movie instead
Wrote out food plan for tomorrow: no
Tracked today’s food: no
Left food on my plate: yes, at L & D
Ate only to normal fullness: YES!
Identified and responded to a self-deluding thought: yes - talked self out of the addition of a bagel to my breakfast

Eusebius, fantastic job at ratiolizing yourself out of Christmas goodies! What terrific logic, in spite of feeling unheard with your family. So sorry to hear about that! We want to hear you! :) Do remember to take some time for yourself to enjoy the season. It is great to curl up with a book for a few hours!!

MapLover, great job staying on track with not having alcohol and tracking your food. Awesome! Your going to get that exercise in this week -- I just know it!

Onebyone, great job for not overeating around your family! That is great news!

Va1erie, great job for being so on track today! Awesome!

12-11-2011, 11:44 PM
We're back from a week in Vicksburg, Mississippi. It was a relaxing trip for us, staying in a unit at a bed and breakfast with a jacuzzi! Of course, there were some interesting historical things to view during the times when we did get out and about.

It was cooler than I expected (they thought it was cold) and, thus, less exercise than I hoped. I'd rather counted on warm days and lots of walking.

As for eating, let's just say that I'm glad I didn't have to figure out how to lose weight in the Deep South. It would take some tactics that I have yet to develop.

A belated welcome to sarahbennett21, ladym0208, and Daimere and a belated welcome back to eusebius -- great to see you!

12-12-2011, 09:25 AM
Hi Coaches/Buddies/Friends!

I averted a misstep of eating an unplanned sandwich at work by remembering I "could" call it dinner. I came home, had a nap and then proceeded with the rest of my cookie baking in a sane, Beck inspired, manner. The bonus was I didn't have to cook a meal and DH happily snacked his way through the evening. *credit*

12-12-2011, 09:43 AM
Morning coaches,

I spent most of yesterday in a very down mood and by the time evening came I was snacking off-plan. Nevertheless, I got on the scale this morning and it was back down to 199.0 for a total of 4.8 pounds lost this week. I will take it gratefully, and strive to do better today.

Emotionally I feel better this morning, but I am very tired and feel I am fighting a cold or some other virus. Once I get DD to school I may well go back to bed for a while. I am feeling a bit stressed because I have to learn some difficult music for a recital in January and we are rehearsing for the first time next week. I am nowhere near ready … EEEEEK!

maplover - Well done with the parties! The response card idea is great … this is really worth the effort!

FFC - I hear you on the difficulties of finding healthy choices when eating out. Nice job talking yourself out of a bagel!

gardenerjoy - thanks for the welcome back! Glad you had a relaxing week away - sounds like an interesting place to visit.

Debbie (Lexxiss) - Nice job with the unplanned sandwich - you really have this Beck way of thinking down!

Time to get the kid to school … Have a great Monday all!

12-12-2011, 10:02 AM
Hello Friends!
Well this should be my last week of holiday season madness! Thank you all for understanding and I look forward to being an active participant in this group once again! :)

Been OP and proud of myself for not eating my stress :) We had my husband's xmas party on Saturday and I loaded up on chicken and shrimp so no weight gain there. We met friends at a local desert bar afterwards and I sipped diet coke (to stay awake. Not a big soda girl but sometimes caffeine is necessary!) and water. I haven't had much time to ride either but did go out on Saturday and hit my best time yet, so that was exciting. I've tried several calculators but it seems I can burn like 700+ cals in an hour riding intervals and hills so yay! Looking forward to focusing more on training after the holiday rush. Starting to plan our trip home food-wise too, and I'm so fortunate that the friends we'll be sharing the holidays with are all very supportive of my efforts.

Miss you all and again, hope to return to the land of the living very soon!

12-12-2011, 11:55 AM
report: didn't weigh, but did get a ton of spontaneous and planned exercise this morning, walking to ex class even though it was FREEZING at 5:30 am! Ate slowly, mindfully, sitting down. Dealt with a meltdown by DD without eating. Contacted my diet buddy.

Erika -- sorry for the ups and down emotionally! :( Woohoo on losing 4.8 pounds!

maplover -- good for you for making new response cards as you need them!

FFC -- good for you for posting even when you'd had a mediocre day! :)

gardenerjoy -- lol at having to come up with new tactics to lose weight in the deep south! :)

Debbie -- lol on calling the unplanned sandwich dinner!

Donamari -- yay for not eating your stress!

12-12-2011, 12:25 PM
Quick check in: This week I'm doing some overtime. It's the first time in a few weeks and usually that's when I binge/emotional eat the most. But I'm going to do it successfully! Other than that, I successfully exercised today. I'm exhausted after recovering from that last workout. Now, I need to read over my cards and go to sleep before a quick 4 hour ot shift.

12-12-2011, 01:06 PM
GD everyone!!

It sounds like everyone here has been very busy as we move towards and through the rest of December, the end of 2011 and meet the New Year. I have decided to keep my Christmas preparations simple so I don't get stressed out. I put up the outdoor lights, put the holiday wreath on the front door, decorated our tree and hung stockings on our mantle. That is it!!! This week I plan on writing a few Christmas cards (the hardest part is knowing where to draw the line in sending to whom) and baking cookies from Mom's old recipes. I had previously told my sister, Paula, that I would be sending them some of Mom's cookies to them. She was thrilled to death since she has always struggled with feeling depressed during this time of year. I have recognized that (wisely I might add) in the past couple of years (especially after Mom died) and so I kind of "take over" and make sure that her kids and now my great niece and nephew get gifts and "fussed over" so my sister can just "go through the motions".

Paula told me the other day that Dad has dementia and that she was told that when he "goes, it will be fast". He does seem confused and lost. I fully understand what onebyone and maplover are experiencing. Onebyone, all I can say is how awful for you to be both in the middle of old sibling issues and for it to play out at such a critical time. My heart is with you. Yes, I do understand abandonment issues since I felt left out most of my life in one form or another with my nuclear family. Forgiveness was what helped me to heal. Sometimes, we have to extend the olive branch even when they aren't aware that they are the source of our distress.

Debbie Major Credit for thinking on your feet. I have often done the same thing. We don't have to do all of this perfectly (in fact never really). I am of the mind that perfectionism is not a quality to emulate nor foster. In fact, it is a character defect. A sandwich can include the protein/carb combo that does constitute a meal by many food plan standards. Kudos for you!

FFC Is there any of the Sweet Tomato restaurants in your area? It is quite a popular chain here. No meat is offered. Soups, salads, muffins. I hear you though, especially this time of year when we are all rushing around and trying to prepare for the holidays and are away from home cooking and meal planning.

gardenerjoy Well, as you know I do live in the Deep South so it does show you that you can lose weight here although I will admit that you have to put blinders on when it comes to what restaurants to choose from. As I have mentioned before, here in Atlanta, there is quite a wellspring of healthy eating restaurants to choose from so if I choose McD's et al, I did it consciously. :D Mea culpa. Yes, it has been very cold here. This past weekend, the highs were in the mid-40s and the overnight lows were below freezing. Brrrrs.

Donamari GJ on not responding to added stresses with the additional stress of eating in response to that. Not an easy task to learn and master but probably the most significant one I have learned thus far.

eusebius My heart goes out to you with your ongoing struggles with depression. As a person who has had a life time of dealing with chronic pain and depression, it is not an easy road to go. Congrats on the recent weight loss.

Shannon This hooping sounds fascinating. How did you ever get involved in that?

If I missed anyone else, my apologies. I will be popping in again in a couple of days. I will continue to do this until I am finished transferring all of those old journal entries into my diet blog here. I am up to July now.

I am happy to report that I have four new members to my new group (and growing)"Permanent Weight Loss: The Way" that will officially start the New Year with a Buddy Challenge "First Things First". This Buddy Challenge will run from January 2-February 15th. On the Biggest Loser Club site (BLC from now on) we have our customized recommended calorie range, nutrient breakdown and "sample" food plan. The software also includes where we can log our food as we eat it and it will calculate it within those "limitations". Not everyone chooses to use these although, IMO, we are paying for our membership so why not?

Therefore, the challenge will focus on us staying within our recommended calorie range and nutrient breakdowns. The accountability part will be reporting that and posting it on our general group thread. These are all newcomers to the site who have joined so I am sure that this will amount to boot camp in the military unless they have done this on their own or at another site. I am calling this challenge "First Things First" because all permanent weight loss begins with a balanced food plan. I am also going to have "Topic Tuesday", "Trivia Thursday" and "Feedback Friday".

I have been "members" of two other groups on BLC site and I have participated in 4 Challenges this past year. There have been many things that I really liked about the Challenges; the main one being is the daily accountability, but there are also several things that I don't like about both challenges and how some of "habits" (for lack of a better word) the groups have fallen into.

I think I mentioned in one of my past posts recently how I agree with Dr. Beck's "observation" that we are all here to be supportive of our weight loss efforts and if we get sidetracked to the point where it ceases to be 'recognizable" as such, then we have done ourselves a great disservice. This group has been awesome in staying on track with being mindful of our purpose here and with balancing the support given in the other aspects of our lives which we do know impact our weight loss efforts. Great Job everyone!

It is my goal to keep the group that I will be hosting throughout 2012 with those objectives in mind. I have given my "notice" to the other groups. I know some saw it coming but another one did not see this coming; which is run amazingly efficient, I have to admit I drew a lot of my initial inspiration from. The only thing that will be missing is the "boot camp competition" like you see on the t.v. program and which some of the groups on BLC have in mega-doses. Some people need a kick in the pants but not everyone. I, for one, do not respond to someone barking in my face or "well meant" constructive criticism. I proof all I write here and elsewhere because, as Shakespeare said, "The pen is mightier than the sword!" I am hoping that my "Feedback Friday" will be an open forum where all can benefit from suggestions made. Going into that, I want to be very mindful of keeping it beneficial not hurtful.

So, for now, that is what I am busy with besides the usual holiday preparations.

Credit I ate mindfully and slowly a former trigger food; snack crackers. I picked some up when I was out yesterday. I haven't had something like this in ages. I took teeny bites and savored each bite.

Credit I have really been focusing on practicing the Anti Craving strategies from the BDS during this time. It was my goal to get through the holidays with 1) not gaining any weight 2) losing weight, if possible. I am standing firm, drawing a line and also "imaging the aftermath if I were to give in".

I know that this sounds incredibly ambitious but I did some math and if I really apply myself in 2012, I could be looking at maintenance going through next year's holidays. It was something that I wanted to do this year but I know why that didn't happen. So, starting in 2012, I am limiting myself to eating out only once a month. I am also going to "host" and participate in back-to-back Buddy Challenges, which will tighten the personal and daily accountability. It sounds tough but I am mentally up to the challenge of the challenges. So, here goes.


12-12-2011, 01:34 PM
Hey everyone

The last few days have been really good for me. I created my planned & spontaneous exercise plan. I also achieved something I am really proud of yesterday; me and my partner went for a walk at a local gorge and I managed to climb all the way to the top, the view was amazing and it felt even better knowing that I would not usually have done it. I have included walking in my planned and spontaneous exercise plan and will continue to try and push myself the way I did this weekend.

I have also decided (as part of the Beck plan) to treat myself to a new charm for my bracelet each time I loose 5lbs. I think that wearing the bracelet will be a constant reminder of how important this is to me, it also helps that I absolutely love jewelry.

Well done for the exercise and for doing it so early – it shows how committed you are

Good luck with your plan, I hope you manage to resist and not binge

Well done for staying on plan and not stress eating

Well done for staying away from the Christmas goodies

Well done to everyone for not giving up and trying to stay OP during the festive season, I for one know it can be very hard!!!

12-12-2011, 06:40 PM
Afternoon All

Three solid days of Christmas activities. Five Eating out situations in a row and what I have learned from the past is two is my outer limit. So, strayed off plan, fought depression as a result but credit for behaving well. In the past, I have been known to pitch a fit or two in frustration with no safe food environment and no opportunity to exercise.. I "let go" what I could and have been OP now for 18hours. My top priority is to go to sleep OP. I see a little light in that by Thursday I will have some rest. I know I should be grateful for having so much activity with family and friends. I just feel trapped.

I hear Eusebius and all those in the mire of depression. I hear you. I also have tremendous compassion for those of you in family conflict right now. it is certainly the time for it.

Still not through with work. post more in the next few days.

Mary Ann

12-12-2011, 09:24 PM
Coaches/Buddies, having another tough day. I chose not to focus on Beck too much since I was feeling so bad.

I plan to put it behind me by getting ready for my day and heading to bed early.

Daimere, great job for staying on track while working overtime. That can be tough, as I look to food for something to give me energy that I don’t posses.

Eusebius, I’m really excited about your -4.8. That cheers me up some! You need to kick that cold in the toosh!! I love when you write about practice, rehearsal, and recitals. I was aiming for a career as a flutist when I ran in to severe problems with TMJ. I miss that world so much. Hopefully, after school, I will be able to find some time for music again.

Fyreflie24, I am so jazzed for you that you are killing those 700+ calories! Great job! Were you as active at your highest weight (if you don’t mind me asking)?

GardenerJoy, glad you had a great trip!

LadyM0208, how awesome for you climbing to the top! That is on a someday list for me!

Lexxiss, sane cookie baking sounds remarkable!

Maryann, hugs to you in the time of depression! Great job for getting back on plan!

PamatGA, you were a mad decorating fool! What an amazing elf you are! I’m in a small town with not so many restaurant choices.

Va1erie, we’ve been thinking about kids. Your success at not eating over DD meltdown makes me ecstatic for you and terrifies me that I might have something more to eat over in the future. Uck! Great job for being on track today.

12-12-2011, 09:43 PM
Hi Everyone!

Long time since I posted, things have been very busy and I now have the last of my crazy event weekends behind me. I'm going to go back and start catching up on all of your posts.

As for Beck, I've weighed daily (currently up .8 but not at all surprised). I have not had any planned exercise since last Monday's swimming and looks like it will be Wed before I head to the pool again. Got lots of steps on the pedometer and will update my ticker. Cannot say I have eaten mindfully lately and have not counted calories for a couple of days. Back on plan from dinner tonight which was chicken breast and a nice big salad. Cold weather keeps me away from salad but really enjoy it when I take the time to make one!

Hope you are all doing well and I'll get to personals soon. :wave:

12-12-2011, 11:19 PM
Hi coaches

Time for bed but just checking in. I ate over my points today, actually tonight. I had adinner planned but we ended up out looking for agift for DH's secret Santa exchange at work and then I made a poor choice from being too hungry and the food being too tempting and I just thought I'd be a bt over and could exercise it away but it turned out to be THREE times what I'd guesstimated once I came home and counted the points I'd eaten. Lesson learned; if out go where you are familiar with the food or just make do while DH gets his food and I can have a coffee or something.

I still have a couple of days until weigh-in and we did do some walking so perhaps the end result at weighin will be a neutral 0.

We'll see. Nutritious filling soup on the menu for the next two days and some WATP videos too.

Bye for now.

12-13-2011, 12:07 AM
I'm pleased that my post-vacation weight is only a tic or so above what I've been weighing in recent weeks. Vacation was not a disaster from the scale's standpoint. Yay!

WI: +0.3 kgs, Exercise:+40 380/1300 minutes for December, Food: 90%op, Read my Advantages and Responses: yes

12-13-2011, 07:29 AM
Diet Coaches/Buddies - The visit to MIL was slightly helpful. It's a bit painful to be of so little use and so little help. A body in its nineties is in survival mode; so hard to interest its mind in other things when just getting ready for dinner takes full concentration.

My eating wasn't good overall - Ouch! I responded to the void by responding to the offered food. Nibbling was the alternative to being useful. I did split an entree with DW at one restaurant, and even then left most of the pasta, CREDIT moi. And CREDIT moi for the several desserts not ordered or accepted. To our hosts, my eating seemed absolutely noble because of the apple crumble and fancy parfaits untouched. I celebrate the uptick of the monthly counts of my journey as my accomplishment - CREDIT moi.

onebyone – Yay for homemade soup for three days - sounds like heaven on earth. Just love being reminded of your mantra, "persist in victory."

Joy (gardenerjoy) – Congrats for surviving Southern Cooking; my take is that sweet tea is responsible for at least 30 pounds extra on those who drink it. Vicksburg played so decisive a role in the American Civil War - lots to see there.

Erika (eusebius) – Ouch for the challenge of new music, SOON. Yay for new music.

Debbie (Lexxiss) – Now that's a winner, "cookie baking in a sane, Beck inspired, manner" - nice to be reminded that it's possible.

FutureFitChick – Thanks for the demo on how to move forward, "I plan to put it behind me by getting ready for my day and heading to bed early."

Pam (pamaga) – Kudos for your clarity, I am standing firm, drawing a line and also "imaging the aftermath if I were to give in". Nice to contribute to your sister's Christmas with the family cookies.

maryann - Yep, five eating out situations in a row is a challenge. I really enjoyed pumpkin soup for dinner last night in my own kitchen with no pastry desserts and snack dishes offered.

Tazzy - I love big numbers; Kudos for 40039 steps in December.

Val (va1erie) – Walking to exercise class when it's "FREEZING" is a great mental prep - Kudos.

Donamari (fyreflie24) – Kudos for giving yourself time to ride when you're so busy.

maplover – I, too, need your reminder, “I get it…This is going to take work, but I’m willing to do what it takes to lose weight…It will be worth it.”

Hollyp – Kudos for doing the lunch skipping experiment. As always, I'm impressed with how little hunger it causes.

sarahbennett21 – Getting the basics is a great foundation. [Thanks for sparing me the need to go fetch some clotted cream.]

ladym0208 – Kudos for walking to the top of that gorge - what a gift for your efforts to leave some weight behind. Charms sound like neat rewards for your journey.

Daimere – Yay for overtime just before Christmas; Kudos for recognizing that that's a potential overeating time for you as well.

Readers - chapter 4 Stage 1 The Success Skills Plan
Success Skill 7 Plan and Monitor Your Eating

How many times in your life has that scenario played itself out for you, too? Hundreds? More? It will be so wonderful when you no longer have to engage in this painful struggle.

Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), pg 89.

12-13-2011, 09:23 AM
Morning coaches,

Feeling a bit tired and cranky this morning. *I did go to bed earlier than normal (credit) and stopped eating after dinner (credit). *Scale was up a bit this morning. *I have to get used to these fluctuations.

Thank you all so much for hearing my vent and acknowledging me. *It is important to me and I'm grateful. :hug:

I got a walk in yesterday which was good. *Will try for a walk or yoga again today.

My daughter has her Suzuki violin Christmas concert tonight. *Should be cute.

Donamari - great job dealing with all the holiday party goodies!

Val - wow, 5:30 AM? *Impressive! *Dealing with a meltdown without eating? Equally impressive!

Shannon - sending healthy eating vibes for your overtime. *Nice work on the consistent exercise.

Pam - I am so sorry to hear about your father. *((((hugs)))) great job on organizing the BLC challenge. *Sounds like a lot of people will benefit from your knowledge & experience.

Ladym0208 - fabulous job on the exercise! *Feels great doesn't it?

Maryann - Great job getting back on track and having perspective on the overall picture.

FFC - didn't know you were a flutist! Cool. *I have been working with flutists now for 25 years and I think I've played most of the rep. *There is some great flute music out there, especially Bach which I adore.

Tazzy - great to see you back here!!

Onebyone- sounds like a valuable lesson learned about eating out/at parties. *Good job getting that walk in.

Gardenerjoy - awesome that you were able to maintain during vacation!

BillBE - great to see you back. *Ouch for the stress of the visit, but kudos for your help with MIL and desserts passed up.

Off to see if I can scarf down some coffee (my good friend Joe) before taking kid to school. *Happy Tuesday all.

12-13-2011, 02:23 PM
Hello All:
One whole day OP. YEAH!!!!!! It feels good. I put a star in my daily planner when it has been OP and there hasn't been a star in a while. I am desperate to keep it going yet I have another dinner tonite and one tomorrow. I have planned well for tonite. I will keep the star in my mind at the salad bar.
Still writing from work. By Thursday, I should have a little rest and be past the danger for awhile. Hope to catch up with all then. Weight two pounds up from ticker.
BBE and Tazzy: Welcome back.
Credit Eusebius' walk and Onebyone's hopping back on track.
"Hey" to everyone else.

12-13-2011, 08:07 PM
Hi Coaches/Buddies/Friends!

It has been a very long day and I did my best to negotiate around the ongoing swirl of food at work. I had a "mistake" which I paid $3.50 for. credit for not snarfing the giant pecan pancake all day and bring it home in one piece for DH. If not for my Beck tools it would be long gone. Even in a rush, I stepped on the scale this morning. *credit* Lots of family stress on the horizon and I send my sympathies to all of you dealing with aging and ill parents. :hug:

12-13-2011, 08:10 PM
GD all! I am sure that I will be the last one here to post so GN might be more appropriate.

BBE Glad to have you back. It sounds like you did your best to navigate through the landmines so common this time of the year. Major Kudos on that!

Tazzy Long time no see. :welcome2: back!! For both you and my DH, Paul, December is the absolute busiest. I feel for you. :hug:

Eusebius Hope your sticky keys were fixed.

FFE Flutist! Any way you can ever return? Besides, the absolute treasure of listening to great live music is being a part of it. I hope you can someday, one way or another.

Fyreflie Yes, this is the season that tests our meddles. Great "meddle testing". You passed with flying colors. :congrat:

Va1erie Great Job in exercising your persistence muscle when facing the elements.

Ladym and Shannon WTG on getting that exercise in!!

gardenerjoy Fantastic job in maintaining while being on vacation!!

onebyone Great Job in getting right back on track and moving forward. Dust your feet and put the "hand to the plow and don't look back".

If I missed anyone else, my apologies.

Credit: The experiment continues regarding shrinking my appetite. I am attempting to "under eat" by 1/3 so it's not enough to boomerang so I overeat later. It is working thus far. It is the "hunger experiment" 201. I sit with hunger and give it "raspberries".

Credit: I decided to continue to de-stress my holiday season preparations again. I went shopping yesterday (have gotten quite a bit of SM in the past couple of days as a result) for baking supplies. Although I admit that I am a real stickler when it comes making all dishes from scratch, I made a quick decision as I was standing in the refrigerated/freezer section of the store. Paul has a Christmas party on Saturday lunch followed by an late afternoon/early evening one (3-7) that we are both attending. I bought some individual appetizers "ready to thaw, heat and eat". I am also going to streamline my cookies making as well. The recovering perfectionist in me didn't even flinch.

Credit: For drawing a line with all the extra holiday goodies in the house and not even giving them a sideways glance. Busy hands are the answer.

I am absolutely astonished and "humbled" by the fact that I have 10 people signed up for the new group "Permanent Weight Loss: The Way" that I am hosting ...... and counting! I have spent time making sure they feel welcome, giving suggestions of "tools of the trade" (like an accurate scale, water bottle, pedometer,etc.) to have before we begin the first Buddy Challenge. These are 10 "yo yo dieters". I also knew if I worded the Title right (all those years of marketing) "they would come".

Oh boy, do I have something to live up to, right? I really think this will be a "win win" situation for me. I know that I have to "teach by example" and so I shall. So, all of you maintainers here, I will probably pick your brains from time to time. Now, all I want to do is inspire these folks to "shed the pounds sensibly"(sounds like a TOPS ad) and guide them to the "lite" of permanent weight loss. (go to the lite...low fat and zero calories :D) I do plan on incorporating Beck CT skills as well. After all, we know that is one of the essential Keys.

So, I probably won't post again for a couple of days. Still, transferring my old entries into my now functioning 3FC diet blog. It is really interesting to see my own evolution as I re-read these past entries.


12-13-2011, 09:11 PM
Just a quick post. I have spent the entire day shuffling my mom to and fro the hospital and doctor appts, then going to get her new pills and setting up her new pill regime. It's 8:00 and I am exhausted. I have finished my food for the day. I have recorded the calories. I am done, but I need to get it into my head that I need to stay done.....
Credit all of you. Credit me too.
More tomorrow.

12-13-2011, 09:33 PM
Hi Coaches

I'm blue this evening. I got a letter telling me I don't qualify for a travel grant for my artist residency. I'm a little sad over that as it would hav been great but not that surprised. It wasn't that my project was bad, it was that I am too newly graduated from school. Imagine.

And I had a goodbye phonecall from the only person that I call friend here locally. She's off to sunny and warm Sarasota FL until Dec 28th, but when she returns she's off again until after New Year's. So, basically, I'm lonely. I think I need to volunteer somewhere. These blue feelings aren't good for me.

I was supposed to clean out/make workspace for msyself int he back room. I have three stacks of boxes to go through. I ended up getting distracted by trying to crfeate a Blurb book for my drawing collective consisting of images from our work and our gallery show in August. working on it made me feel lonelier as I miss our meetings and our banter and our energy.

I seem to have lost my energy. I am trying to find it again and I'll keep trying until I do.

Beckwise, I weighed in this morning *credit* and saw a low# on the wii fit, so I have a bit of hope for a better than expected Official Weigh-in this Thursday. I made my soup, as planned *credit and have followed my points for the day and I am now done eating.

"The Kitchen is Closed" as Bev would say;)

Tomorrow I have the dentist in the morning, then I need to get or make something for the Guild's xmas potluck and not-so-silent-auction tomorrow night. Guess I need a bit of $ for that in case there is something I want. Maybe I'll even have some fun. :crossed:

So, things are okay. And I'll end this there.

Have a good evening coaches.

12-13-2011, 11:52 PM
It's taking some adjustment time to get food (and other things) back in place after our trip but I'm making good progress. And getting back on track more quickly than I used to.

WI: +0.65 kgs, Exercise:+40 420/1300 minutes for December, Food: 80%op, Read my Advantages and Responses: yes

BillBlueEyes: glad your home safe and sound and recovering from the stress of the situation

eusebius: hope the kids' concert is fun and that sleep proves to be the soother you needed

maryann: yay for the OP day!

Lexxiss: good job with a pecan pancake credit -- that's a challenging one, especially in the midst of rushing and working

pamatga: the group you are hosting sounds terrific.Teaching others is a brilliant way to get yourself to live up to your own ideals.

maplover: kudos for making a point of declaring yourself finished with food at the end of an exhausting day.

12-14-2011, 01:07 AM
Hi, Everyone.

Much better day today than the last few. I was sttill in a funk until I had a physical therapy appointment. I left there feeling better in general. Food was very reasonable today. I did not make a plan yesterday, but am pleased with the choices I made as the day progressed. As I wind up the end of the year, I will continue to improve my focus on sitting and paying attention to every bite and add to that planning my food the day before. I did really well at this for a long time (as well as exercising), but I got really derailed this semester.

BBE, its hard to watch loved ones' bodies fail. Great job for saying no to sweets and I know being home will get you off the snacking.

GardenerJoy, glad you had a good trip and maintained pretty well.

Eusebius, I love the Bach sonatas. So much variety out of one mind! I hope you are blessed with a lighter heart tomorrow after watching adorable kids!

Maryann, so glad to hear about your star! I know a constellation is in the works for you!

PamAtGA, love the raspberries! Great job, as always!

Hi to everyone else I didn't get to!

12-14-2011, 07:27 AM
Diet Coaches/Buddies - Yay for my own kitchen which produced a peanut butter, pecan, and banana sandwich on toasted bread for my lunch. CREDIT moi for liking food when processed stuff abounds in our world. I faced two spreads of food in a busy evening and just barely survived - Ouch, I need to get out of the eating mode of my travels. I did some resistance; CREDIT moi for that. And I spent some good time with friends; CREDIT moi for knowing that that matters for a sane life.

Thanks to the arrival of a Harry and David gift box, I had my scheduled fruit for evening snack, CREDIT moi.

onebyone – Ouch - imagine funding young artists rather than elderly ones, LOL. Kudos for going to the dentist to take care of yourself. I just participated in an online silent auction for an organization that deserves help; I was outbid on 12 items, so I got my giving jollies stroked yet didn't put out a dime, LOL.

Joy (gardenerjoy) – Yep, I doubt the St. Louis area has fried okra, LOL.

Erika (eusebius) – I lasted through many a Suzuki violin concert by concentrating on the notion of variations on a theme, where the variations were wandering little fingers reaching for the actual notes, LOL.

Debbie (Lexxiss) – Giant Kudos for "not snarfing the giant pecan pancake" - which would have been so easily rationalized by annoyance. I even sit here thinking about picking out the pecans, one by one, LOL.

FutureFitChick – Yay for using a physical therapy session to break a funk.

Pam (pamaga) – LMAO at giving "raspberries" to your hunger. Sending supportive thoughts as you face the journey of your father's fading brain - it's a challenge.

maryann - Kudos for a star - such a neat idea.

maplover – Universal thought well put, "...but I need to get it into my head that I need to stay done."

Readers - chapter 4 Stage 1 The Success Skills Plan
Success Skill 7 Plan and Monitor Your Eating

Planning what you will eat makes it so much easier to resist giving in to temptation. It's very clear: Here's what I'm supposed to eat, and here's what I'm not going to have. If dieters want to permanently lose weight, they need to learn to plan their food in advance - and to stick to that plan. In doing so, they will free themselves from the struggle, and once they become very good at it, dieting becomes so much easier. In Stage 4, you will learn how to be more flexible with your eating and will be able to make some decision about what to eat in the moment. But, first, it's important for you to learn to be an inflexible eater - one who makes a plan and stick to it absolutely. This is an essential skill that will help you maintain your weight loss for the rest of your life.

Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), pg 89.

12-14-2011, 09:18 AM
Morning coaches,

Will keep it brief today. *We went out for sushi after dd's Christmas concert and I woke up in the middle of the night in pain ... Eek. *I had leftover sushi in the fridge for a snack today but I think I'll be snacking on something else. *

Stayed OP and walked yesterday, so credit. *also sat down to eat and ate mindfully - credit.

Maryann - kudos for an OP day!!

Debbie (Lexxiss) - well done with the food at work and yay for Beck skills helping you to get there!

Pam - I love how you are giving raspberries to hunger. *I can think of lots of things I'd Iike to give raspberries to - excess food, emotional eating, and, well, myself because theyre delicious and have 0 points ;)

maplover - big kudos for an OP day while dealing with hospital stress. *(((hugs))) to you...

onebyone - sorry about the grant ... I know so well how that feels. *It is great that they gave you positive feedback though. *Wish I lived closer so we could have coffee or something.

gardenerjoy - nice job getting back on track!

FFC - great job on your good food day! *I really think sitting down and eating slowly are important keys to this plan so kudos for focusing on them.

BillBE - lots of kudos for your focus on appropriate amounts of real food this season. *LOL at "variations on a theme"! *I actually was very proud of DD - she knew almost all of the carols this year.

Time to find some coffee ... Mmm, coffee (said in cookie monster voice) ... Happy Wednesday all!

12-14-2011, 12:05 PM
Coaches- Over the last few days, I keep finding myself throwing a morsel in my mouth while standing. I've been realizing over the last few days that when I see someone eat something that's junk food/sugary/etc, I immediately crave it, even things that I know I wouldn't like but it looks sweet and tasty. Other than that, I've bee at least making sure I do my strength training. Today I tried to add a tabata set to my workout and I couldn't' finish it. I think my new goal will be able to succeed in completing a full 8 rounds instead of giving up at 3.

Overtime was successful. After my four hour, I really wanted to binge on something but I didn't. The next 12 hour was good. I was prepared with healthy food and didn't feel the need to wreck the vending machine (not that I had money). Tonight is our employee meal. I do plan to eat it but I will choose small portions. I can't skip out on every special meal every day. This will be my first test and when I get home, I'll try to work off some of that food!

Since I've been doing some overtime, I haven't done new Beck chapters. Sleep is imperative. Other than that, my brother is moving back and I suggested to my mother that we take a mini-vacation in January to celebrate to Greatwolf Lodge in Ohio. What a perfect excuse not to overindulge when you know you'll be in a bathing suit soon!

12-14-2011, 04:59 PM
Hey all

Today was both good and bad; good because I lost 2.5lbs this week which I am super happy about, I am also studying part time at the moment and got my last assignment back with a really high score, its really nice to see when hard work pays off. The bad thing is my situation at work is just really getting me down, I think I am being bullied (gosh it feels weird writing that as I am nearly 30) I haven’t a clue how to deal with it which is why I am finding it so difficult. But do you know what I will not let this situation ruin my progress because that way the other person wins and I will not let that happen.

On a plus mote I have done a fair bit of spontaneous exercise today and even created a further opportunity to walk a little more by parking my car a little further away from home. I also did some planned exercise today, I am starting small with 10 min workout DVD and increasing by 5mins every fortnight.

Well done for not binging, I know how hard this can be especially at work. Oh and well done for the advanced planning for the work meal, I hope it works out

Well done for the walking, I find that it really helps me clear me head and gives me some me time. Congrats for eating mindfully this is skill I am really working on mastering

Well done for making time to do the things that keep you sane & happy, often these can be low on the priority list but they are sooo important

Well done for making good food choices even without your plan

Well done for getting back on track

Well done for following your plan, I hope something positive comes out of your disappointing news

Have a good evening or day depending on where in the world you are


12-14-2011, 05:14 PM
Hi Coaches

Well the dentist replaced 4 fillings this morning taking out the metal ones for resin ones. He left a corner of one tooth kind of pointy. I mentioned it before I left the chair; he went after it, but apparently smoothed out some other area. O well. I see him Monday. If it's still pointy he'll fix it. What was weird was we were discussing which area to begin with, as all the fillings are being replaced pretty much, and he said we'd do the bottom ones as they are "seen when you laugh". So, this is kind of the first aesthetic thing I have ever done. I didn't need the fillings replaced. I even think I am courting disaster somewhat if it ain't broke don't fix it but there is a line of thinking that says to get the metal fillings out for health reasons (I am meh:shrug: on this). Mostly it's getting done cause the insurance covers it, who knows how long we'll have insurance--certainly not forever so do it now, plus the maybe health benefits, but the aesthetics? Never occured to me. But this dentist is all about the aesthetics as he opted to replace the front fillings first. Being such a heavy coffee drinker they are already stained, but I need another cleaning in January so they'll be gone soon enough. Anyway guess I too am allowed to put my appearance first at times. I did get $ from MIL for a haircut and I got a cut and colour (copper blonde with punk red highlights hidden underneath at the front). I had "virgin" hair the hairstylist said, "a real rarity," she added.

Soon my wardrobe may not be dominated by tshirts, black yoga pants, jeans and sweatshirts.

Tomorrow is WW weigh-in day. This morning my wii fit said I was the same as yesterday. *credit for my weigh-in I need to get a watp workout in today/tonight to do all that I can to see a drop on the scale tomorrow.

This also means I need to be ever-vigilant tonight at the Weaver and Potters' Guild xmas potluck and not-so-silent-auction. I am expecting to face my greatest challenge: strange unusual food. The New is the most enticing for me, so I need to keep my goal of a decent weigh-in tomorrow uppermost in my mind.

Guess that's it for now. I need to make my cucumber slices topped with homemade hummus plus a small dollop of natural yogurt on top of that. Never had this before but it's fresh, lo-cal veggies. Can't go wrong.

Have a good evening.

12-14-2011, 05:27 PM
Hi folks/coaches/Becksters...

Well, I have had, what is called, a 'rude awakening' the past couple days. Around 4am Sunday and Monday I woke up with just a couple of pains right where my gallbladder is. I had some of these many years ago. My gallbladder is aching a bit. I litterly have no choice but, to NOT eat certain foods at this time... certain fats, fatty meats, sugary goodies. Yesteday, I was extremely careful about fats, etc... and I had no pain. What I don't want to happen is having a big gallbladder attack in the middle of Christmas company.

It's interesting, really, how sometimes something significant needs to happen for me to 'snap out it' with crazy eating. There will be so many tempations in the next ten days.... I feel that I know what I must do.

I did some meditation today. It always makes me feel more centered. I have been writing it all down.... planning ahead.... buying the right foods.... heading back to the basics of food sanity. Thank goodness I only have to take it a day at a time.

As always, thanks for being so supportive, helpful and kind.

12-14-2011, 10:26 PM
Well I wrote a rant this morning about how I didn’t have time, between end of the year work projects and my sick mom, to plan how to plan the time to diet as Beck wants us to do and how annoyed I was at the idea that we should fill out this grid of our activities otherwise we were sabotaging ourselves. . . This attitude was I think what made me turn away from Beck in the first place.

Then I lost the whole thing (again).

I am in a different place now. I have been participating for three years in a very vigorous self-competitive physical training program and I know what it’s like to feel every moment that you want to give up or your lungs will burst, but you don’t. So I feel I can push through this little internal argument I am having with Beck and her prissy uptight scheduling routine. So I’m just moving on.

Oh and another thing. She suggests delegating stuff. Well I live alone so there is no one to delegate to. Or not doing things—and that would be not taking care of your sick mom? I don’t think so……..

I am at the chapter where you plan your exercise routine. I will continue with the gym at least 3 times a week (starting Monday—I know, I know). The other 4 days I will alternate between run/walk and indoor rowing 5k.

Had a good day food wise. I did plan it, write it down and stuck to it. Tomorrow will be more difficult….we are having our work Christmas party and it will be heavy Italian food. I will be doing the best I can.

Here is what I accomplished today:

Read advantage card (check)
Ate slowly and sitting down (check)
One spontaneous exercise (no)
Planned exercise (walk/run)
Scheduled time for exercise (did not do this but it is a good idea)

Onebyone: sorry to hear about the grant. Love this: potluck tonight - not relying on luck to get through it. Good luck on the weigh in.

Gardenerjoy: credit you for getting back on track sooner after your trip

FFC: credit you on the resolve to focus.

Daimere: credit you for increased awareness to eating behaviors

Berverly joy: Credit you for “food sanity”

Eusebius: Credit for OP, mindfulness and walking

BBE: Yay for cooking for yourself.

12-14-2011, 11:58 PM
Hi, Coaches & Buddies.

I had a travel day today. I am bummed that at a celebretory meal this evening that I did not savor a once in a lifetime meal and rather ate like it was the last meal of a lifetime. I haven't been this full in a really long time, which I guess I am grateful for.

I am headed to plan tomorrows meals to the best of my ability next. It will again be a travel meal, so will have to make it more vague than my normal plans as I don't have any idea where we will be stopping.

BBE, glad you are enjoying your own kitchen and fresh food!

BeverleyJoy, I'm sorry for the painful reality check. I am glad for you that you are handling before the additional stress of next week is here!

Daimere, great job on the overtime! That is a terrific success. I know you are going to have a great day sitting while eating today!

LadyM0208, I'm sorry for having to deal with a bully. That is no fun! Exercise is a great way to deal with it too.

Maplover, I appreciated your honesty in frustration with making time for the difficult demand of a healthy lifestyle. It is such a quandry compared to how women lived a generation or two ago, or at least the idyllic version of that generation. It is really hard for me to prioritize my health habits when it seems like everything wants more of my time than I have, and I don't even have kids. Bless those strong mothers out there. I try to take comfort in knowing that it is possible for us to incorporate these important habits in our lives, because people are diong it -- including those inspiring maintainers here. Wishing you peace in our joint journey of finding balance!

OneByOne, hope the weigh in is great!

Eusebius, I'm sorry for bad sushi! That is no fun. Hope you are feeling much better and your stress is diminishing every day.

12-15-2011, 12:32 AM
Today's big adventure was an oil change that turned into a rotor job, complete with loaner car. All in the rain. But I made reasonable food choices and stuck to the plan at the moments I could make it work. Exercise time disappeared in there somewhere so that's going to need to be a priority for the next few days.

WI: -0.15 kgs, Exercise:+0 420/1300 minutes for December, Food: 75%op, Read my Advantages and Responses: yes

FutureFitChick: I like your focus on getting back to planning your food the day before. I stopped for awhile but have gone back to it and now it feels weird not to do it -- like something in my life is out of whack. When you were doing it well before, what worked? Is there a particular time or a particular place that you write your plan? Do you write it on the computer or paper?

BillBlueEyes: A Harry and David gift box is a terrific source of fruit!

eusebius: yay for the credits, boo for the pain. Hope you're feeling better!

onebyone: sorry I missed you yesterday. The grant thing sucks, but I'm glad it doesn't feel like a personal rejection. Yay for homemade soup!

Daimere: one of my favorite things to say to myself is "it's not about me." This lets me ignore everything from Christmas candy at the drugstore to snacks on the counter at my sister-in-law's house. If it's not on my plan, then it's not about me and that makes it easier for me to walk away. Good job not letting overtime become an excuse for overeating -- that's an excellent example of how to not use food as compensation (one of my difficult areas).

ladym0208: ouch for the bullying. It does happen to nearly 30 year olds (but not so much when you get over 40, I'm pleased to say). Hope you find a healthy path through that. Yay for the scale and exercise successes.

onebyone, again: sounds like over all good stuff for a dentist appointment. I had braces in my thirties -- I needed them to pull down an adult tooth that finally decided twenty years late that it wanted to erupt. It was surprisingly difficult to find an orthodontist that wasn't more interested in the aesthetics than the medical problem. I totally refused to go to the guy who promised me a great smile. I have always had a great smile, thank-you-very-much, and it has not one thing to do with my teeth!
Love your hair color. I started coloring mine about the time I got serious about losing weight and I think it really has helped me have some fun with my appearance, something I never really thought about doing before. At the moment, I'm going with a warm brown that's trending toward burgundy.
Hope your pot luck went well (and yay for relying on a plan instead of luck to get through it).

Beverlyjoy: ouch for a finicky gall bladder. Glad you're finding a sane, healthy, and centered approach.

maplover: I swear I spent half my time in the beginning being mad at Beck over some thing or other (and the other half marveling at how well it was working). The good news is you don't have to be perfect at it and you don't have to like it to make it work. I even delight in breaking a rule here and there -- it pleases my inner rebel to do it my way and I think it makes me more willing to follow some of the other rules.

FutureFitChick, again: I find even a vague plan works better than no plan -- hope it works that way for you, too.

12-15-2011, 07:09 AM
Diet Coaches/Buddies - Close to on plan, CREDIT moi. The evening was a challenge with a BIG buffet spread, but CREDIT moi for seriously ignoring the cheeses and commercial cookies. I even avoided dipping into the dessert table by remembering my box of Harry and David at home.

onebyone – Yay for homemade hummus - I love that stuff. And Yay also for thinking about wardrobe changes; feeling good about our appearance really support good habits.

Joy (gardenerjoy) – Ouch for unexpected car troubles. Having it happen in the rain sounds like a novelist building up the aura of gloom, LOL. Kudos for reasonable food choices anyway.

Erika (eusebius) – Yay for going out for a walk in December. Thanks for the reminder to be sure of the source of sushi. Hope you've recovered.

Beverlyjoy – Ouch for the reality of the human body. Kudos for "back to the basics of food sanity."

FutureFitChick – Love the wordplay, "once in a lifetime meal and rather ate like it was the last meal of a lifetime" - it's just so easy to find a reason. Good luck on your travel day.

maplover – Ouch for an overwhelming schedule. Major Kudos for facing your feelings about the stuff to be done using the Beck strategies. I absolutely love the thought, "her prissy uptight scheduling routine" - I find it so easy to stuff my negative feelings toward Beck's strategies, huff and puff, and then go forward. Good luck sticking to your path during a difficult time.

ladym0208 – Congrats on that high score on your assignment. I, too, think one can be bullied at any age. It's a challenge to bring the problem to a supervisor when you don't want to seem like a complainer. Good luck finding a way to firmly stand your ground until the bully(ies) find something else to amuse themselves.

Daimere – Kudos for doing the overtime without nibbling your way through it. Such a neat idea to plan a mini-vacation for motivation to stay the course.

Readers - chapter 4 Stage 1 The Success Skills Plan
Success Skill 7 Plan and Monitor Your Eating

Think back to the last time you lost weight and then gained it back. Do you remember how disappointed you were when your weight had gone up? Did you have to return to larger-sized clothing? Why didn't you stop yourself then, get back on track, and lose the few pounds you had regained? The answer is you probably couldn't. It's certainly not your fault - you didn't know how. You had never learned the skill of inflexible eating, of making yourself stick to a plan.

Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), pg 90.

12-15-2011, 09:16 AM
Morning coaches,

Well, I struggled again yesterday. * The evening was really rough. *First, while I was teach ing a lesson, the Christmas tree just randomly fell over. *We weren't even anywhere near it - it just toppled, lights, decorations, and all. *So I had to delay dinner for nearly an hour while we tried to put it back up again. *As a result, my hand really hurts and I will have to take a break from knitting (and possibly practicing, w hich is pretty dire right now). *So the crazy thoughts started spinning and I got into the food. *

Great big OH WELL from me. Back on track today. *Sigh. *My mantra today is going to be "stay with the body sensations and let the thoughts go.". That usually helps.

I need to stop typing now so I will have to skip personals for today, but I am reading all your posts and thinking of you all :hug:

12-15-2011, 09:59 AM
Morning coaches!
Last night I didn't get an extra plate (that they were offering to everyone). Although I did take multiple salads. I did have an upsetting thing happen to me after I got off work. I wanted to tear up my kitchen. I didn't. Credit moi.

Although I've asked my husband if I can attend to one of the large hooping retreats. He actually tentively said yes. I explained it that if my plans go right, I will be at my smallest weight in adulthood. I would be surpassing the weight I was when I last quit. It'd be a great motivation to attend it 60 pounds lighter, riding a plane and not worry, and be a half way reward. The great thing is this would be an amazingly active reward, too!

I'm planning a lot of overtime in the next few weeks. But the most important things will be accomplished! I have been trying my hand at positive affirmations though. I gotta do a bit of hooping and sleep!

12-15-2011, 10:37 AM
report: didn't read my cards, forgot AGAIN to weigh this morning, argh. Got planned but no spontaneous exercise.

No time for callouts today, sorry! Busy busy busy!

12-15-2011, 03:37 PM
Good Morning coaches,

Today is my first official day of Xmas vacation. Credit for doing the last week of school better than I have done before. It didn't FEEL like I did it better but my actions were better - no flying tantrums, moderate food indulgence, getting right back on track with the program, etc... I am wiped out and have spent all morning puttering with a little wrapping, watching a sad movie, eating OP.
Mostly, I feel sad today because I can't seem to treat myself better. I over plan, let exercise go, start seeking externally for acceptance, enough-ness blah blah and then I end up in the puddle I am today (emotionally) Sigh! progress not perfection.
So the facts: Two pounds from ticker, OP, committed to yoga immediately after I finish writing, get off my back, iron DS good pants and shirt for the Christmas concert tonite, counseling with hubby and that is more than enough for one day.
Hello to all, call outs tom.

12-15-2011, 03:44 PM
Hi Coaches/Buddies/Friends!

I have 30 minutes…I'm getting my hair done and the clock is ticking!

I think food "just is" a bit of a struggle this time of year-even for thin people. That said, I had two positive events which I feel are related to my continuing to work with Dr. Beck's suggested stills.
1.I was finding myself eating a few things at work. I took time to think it through. Although I have done amazingly well it is not realistic to expect I am not ever going to eat during an 8 hour shift. Wednesday I took my own organic almond butter. When it was "lunch time" I ordered a side of blueberries and sliced bananas. I took two discarded heels of bread and had an enjoyable PB/banana sandwich after I enjoyed the blueberries. It was ultra fantastic! *credit* I feel like it's a real sign of control over my environment!

2.We traveled to our other house this am and arrived to a potential disaster. It's a good thing we came over. I opened the fridge to put food away and spontaneously and ferociously cleaned it out. Afterwards, I recognized my action as a non-food response to the distress I was feeling. *credit*

I'm going back and will add as many personals as I can during my waiting time. ::):

BillBlueEyes , BIG CREDIT for seriously ignoring cheeses , commercial cookies and the dessert table ! What a great strategy to remember your box of H&D at home! BTW-will bring my own pecans for my work sandwich on Monday.

Val(valerie), yay for planned exercise! It's such an important consistency in maintenance even when forgetting to weigh

Shannon(Daimere), yay for skipping that extra plate-especially when they were offering it to everyone else.

Erika(eusebius), my morning event reminded me of your Christmas tree just toppling. Keep repeating your mantra. I like it!

gardenerjoy, yay for reasonable choices!
I'm using your saying lots…"It's not about me."

FutureFitChick, yay for planning your next day's food after reflecting on your moments missed during your celebratory meal.

An incredibly busy day......ending w/party I will try to get back. I appreciate you all so very much.

12-15-2011, 04:22 PM
Hi Coaches

Well, well, well.

It was official WW weigh-in day today. I lost 1.4lbs this week bringing me within a :bunny2: hair's breath of my 5% goal. I've lost 13.8lbs. 5%=14lbs.

Sooooooooo close.

Sooooooooo great.:bunny2:


I had great success last night at the potluck. What a relief it's over. What I did right was

1)bring my own *small* plate for my food (we were asked to bring our own dinnerware

2)make a dish that was lo-cal and not tempting. Enter the bland Cucumbers with hummus and yogurt. Perfect. No tempting sweet thing or ingredients for sweet things to trip me up even before they are made let alone after they are made and during the event itself.

3) I scanned the offering avoiding all pasta and things that looked overly starchy. There were TWO offerings of shrimp and salmon so I had some shrimp and salmon, a spoonful of quinoa salad (also two of them), a spoonful of wild rice salad, a slice of avocado and some cherry tomatoes. Done. Plate was full.

4) credit for NO SECONDS

5) I scanned the desserts opting only for those that really called to me. And then, when choosing my taste, I looked for the smallest offering of it. In the end I had 5 bits of stuff which was totally satisfying.

6) A certain dessert kept calling me after dinner was over and we were into the auction part but I got up, got a coffee, and talked back to my sabotaging thoughts by reminding myself I had to weigh in in the morning and I did not want to see a gain. I also found a member who was also resisting getting more sweets so we helped each other stay strong.

7) I persisted in victory by NOT celebrating my success with a snackfest at home. I would have done this in the past. Again, it was the weigh-in and perfectly timed phonecall from a distant friend that helped me through.

I am reminding myself that 1-2lbs per week is what The Experts conclude is the best rate of weightloss. I *wish* I was losing faster, or I had started a year ago so I would be that much further along for my trip in February, but I *recognize this for the sabotaging :devil: thought it is.
THIS is how I will get to the end goal. Slow and steady and with persistence to just-keep-going.

What I need to work on now are rewards. I have yet to reward myself for my weightloss or my success. At 5% lost WW will give me a key ring then at 10% something to put onto it, so they too subscribe to what Dr. Beck says is important to do-give a reward to ourselves for our milestones. Next week, when I can stay for my meeting, I will collect the stars they will give me for each of the 5lbs gone. If I haven't figured out what kind of reward to give myself by then, that will remind me.

Anyway, WW may be the foodplan that's helping me but Beck is what is keeping me on track. So glad I persisted through all the ups and downs. You just never know when or what will be the thing that works so you gotta just hang in there until it clicks. Just keep trying.

Thanks for listening.

12-15-2011, 08:05 PM
Hi folks... yesterday was healthy - I am grateful for the willingness to plan/measure/log, buy healthy food and leave a bite.

Whenever I have been off of track... I need to ease into my program. It's eating very low fat for now. Lots of fruits and veggies. Tomorrow is the day I need to bake DH's mom's Christmas Raisin Bread. I've been doing it since she died 15 years ago. I can't eat any of it or I'll be sick to my tummy. Actually, I am grateful for that.

Today my sister is having back surgery. It's the fourth one in less than two years. In fact, I first started posting at the Beck forum when I was with her at her first back surgery in February of 2010. I hope that this will be the last one and they will have gotten right. I'd appreciate your positive thoughts or prayers for her. I am very concerned. Thanks.

Hoping you are having a great day.

12-15-2011, 09:43 PM
Hey! I'm back!

A few quick personals:
Bellabruna: Welcome!!!

Gardnerjoy... CONGRATS on your December ticker number!!! So very very exciting!!! I do have one of those trampolines! thanks for reminding me! I’ve been crazed with work and haven’t worked out hardly at all... I really like them especially since I can run and bounce around while watching TV.

Tazzy: thanks for the encouragement!

FutureFitChick: Thanks! I really appreciate your kindness :)

Maplover: Thanks :)

Sarahbennett21: Hey! nice to meet you :) Nothing that works for you, that is true and healthy is odd. I do understand what you’re saying... You have amazing insights. When I took the power way from the food, and took control, and made it about a choice as opposed to what I can and can’t have... that’s when the world changed. Imitation is the best form of flattery :)

Hey Eusebius!

Yay Onebyone!!! You deserve that dancing bunny :)

About me?

Finishing up the holiday insanity. My little guy has been struggling with his sensory issues and my big guy is trying to figure out his academics (he's doing well overall though). Last year, I regained 30 lbs when my little one was crashing and I haven't been eating my stress or fear or concern. Huge credit.

The downside is I just haven't gotten the exercise though the diet has been quite good. I'm one painful pound away from 50% to my first goal. I hope that will happen tomorrow! I'm hoping to be 180 by January 1. That will put me in a great position for the beach trip goal of 135 or less by June 23rd. With my busy season behind me, I'm going to really hit the gym when we get back from our trip home for the holidays.

I'm really lucky because we're spending the holidays with friends who are amazingly supportive and I'll have plenty of great food available! I've already decided that I'm going to have my very favorite sandwich at home... I'll work it off, I'll adjust my calories, but this is a must. I only get this thing once or twice a year, it's MINE! muaahhahaaaa!! :)

Looking forward to being back in the swing of things here :)

12-15-2011, 11:05 PM
Hi, Coaches and Buddies.

We travelled back home today. Breakfast was 100% on plan. Lunch and dinner were excellent portion sizes and fairly balanced, however we ate in front of the TV again. I did leave at least 1 bite on my plate at each meal. I also read my cards at a moderately slow pace before breakfast. I found it helpful to announce my menu choices before I heard anyone else's to negatively influence what I needed to order for breakfast. Yay for me!

Tomorrow includes a party in the evening, so I am going to work on my strategy for that after I post.

BeverleyJoy, praying for your sister! Great job with your continued success on planning and shopping!

BillBlueEyes, good job for the close to on plan. Great job on skipping those worthless calorie traps (commericial cookies).

Daimere, great job for setting your 1/2 way goal (tentatively) for something active.

Eusebius, what a mess with your tree! I hope none of your ornaments broke. I hope your hands feel much better tomorrow and that pain and stress don't take you away from your plan to take care of yourself!

Fyreflie24, I'm so excited for you about the 1 pound remaining until your 50%! That is awesome and inspring. Sounds like things are really going well for you and I am sure you will be able to get that exercise back in your schedule!

GardenerJoy, I'm sorry you missed out on your exercise today and hope tomorrow is better for you! I got out of sync with my food planning as a result over overscheduling this semester. (Same for going to the gym, except finances also play a role there.) I record my food in my Bodymedia account. Part of the process failure, also, was planning meals the night before that turned out to be overly ambitious for the energy I had left at the end of the day.

Lexxis, ferrocious cleaning sounds intense! I'm really happy for you that the AB&B worked out well for you!

Maryann, I think you are rightfully worn out with that schedule. I'm glad you get a break and some time to regroup. Now, just don't do what I always do and fill in all of next semester's time with committments based on the freedom you will feel in a couple of days! :)

OneByOne, great job on being in the moment to control the chaos that can ensue at a buffet!

Va1erie, today I know you are going to remember to weigh! I'm right, aren't I? Great job getting your exercise completed!

12-15-2011, 11:10 PM
Hi Everyone,

Still finding it hard to find the time to get here and post. Weighing everyday, eating mindfully and slowly. Credit for bypassing on the Christmas treats that have been coming into our office, received one gift today that was a veggie tray and fruit platter, very much appreciated by my co-worker and I. Went swimming last night and plan to go a couple of times on the weekend. Added up my steps for Dec and have updated that ticker.

Now I need to go and start wrapping some Christmas gifts and then I think it's off to bed.

Credit to everyone for your successes!

12-15-2011, 11:47 PM
Eating went out of control for awhile today for no particular reason. My best guess is that I got overstimulated with Christmas shopping. Apparently, I need some techniques that work with an inner 3 year old. Come to think of it, a hot bath might have worked. I eventually channeled some of that energy into a double dose of exercise -- which is good since I'm behind on my minutes this month.

WI: -0.15 kgs, Exercise:+85 505/1300 minutes for December, Food: 65%op, Read my Advantages and Responses: yes

onebyone: yay for all the great success at the potluck. I adore the bit about finding a buddy and keeping each other strong!

Beverlyjoy: keeping you and your sister in my thoughts

FutureFitChick: over ambitious planning (not just meals) is a perennial problem of mine. But I have noticed in the last couple of years that I'm getting better. Practice apparently helps everything -- even the kind of wishful thinking that makes me write down more complicated things on my list than I will do.

Greetings to all and sundry. I'm glad each of you are here and making our little corner of the internet such a lively place!

12-16-2011, 05:00 AM
It is the middle of the night. I did go to my party last night. Ate way too much. Came home and collapsed at 8:30, hence middle of the night awakening.
Have to say oh well and move on.

On the good news front: got my green book finally. It looks good. Don’t know whether to shift to green book and abandon pink one….
Today is the set a realistic goal day. My first goal is 5 lbs. Beck says to reward yourself. I am going to buy a Pandora bracelet when I reach this first goal and use charms as rewards.

Also am deploying some digital checklists and cards via my new IPhone. I’ll let you know how that works out.

Gardenerjoy: Credit you for recognizing you were in a tantrum and taking steps to pull yourself out of it.

Tazzy: Credit you for mindfulness

FFC: hope your plan for the party holds up

Fyreflie24: Big credit for not eating under stress. You will get that 50%

Beverlyjoy: Hope things go well for your sister

Onebyone: Big big kudos on the dancing bunny!

Lexxiss: Big credit for thinking things through before acting.

Maryann: credit for staying OP
Hi to Valerie!

12-16-2011, 07:29 AM
Diet Coaches/Buddies - Took a productive walk, CREDIT moi, by making two stops to buy Christmas presents. I went despite the threat of rain on a coldish day. Bought a bunch of avocados to put in the stockings; there's space available since I've stopped stuffing them with candy. The kids also appreciate real food so this will be fun.

I did leave a bite on my dinner plate, CREDIT moi. I was full enough with a portion of a pork chop remaining - not enough to save. I just couldn't leave meat on my plate, Ouch - will have to work on that one. Meat doesn't deserve to be treated that special.

onebyone – Congrats for getting so close to your 5% goal. And Kudos for demonstrating all the strategies for handling a party.

Joy (gardenerjoy) – Christmas does seem to cause over-stimulation - especially to three year olds, LOL.

Erika (eusebius) – Awful story about your Christmas tree; hope your hands get back to normal.

Debbie (Lexxiss) – Super Kudos for "a non-food response to the distress." And feel free to drop by my place anytime for ferocious cleaning, LOL.

Beverlyjoy – Sending healing thoughts for your sister's back surgery.

FutureFitChick – Neat strategy to announce your own menu choice first.

maryann - Yay for the extra time of Christmas vacation to catch up.

Tazzy - Yay for a fruit and veggie tray coming to an office - a place that seems to draw the worst of junk foods, LOL.

Val (va1erie) – May you find a way to do "Busy busy busy" on plan.

Donamari (fyreflie24) – Yep, Huge Kudos indeed for allowing yourself all the feelings of a mother without using food to try to make them go away. Great idea to plan one major treat on your visit. What's the sandwich?

maplover – Yep, "oh well and move on." You win either way, finishing the Pink Book or switching to the Green Book. My take would be to continue with the Pink Book until completed; there are many years in the rest of your life of maintenance to then read the Green Book.

Daimere – Kudos for being able to face extra overtime knowing that you can sick to your food plan. Does your signature or your ticker better represent your weight loss journey?

Readers - chapter 4 Stage 1 The Success Skills Plan
Success Skill 7 Plan and Monitor Your Eating

Many dieters initially skip this skill. They say planning is just too bothersome or time-consuming. They want to be able to decide what they want to eat when they want to eat it; they simply don't want to plan ahead of time. Dieters tell me that they have lost weigh before without planning, so why do they have to plan now? I tell them that it's true - they don't have to plan if they want to lose weight. But if they want to keep off the weight, then it's absolutely essential that they master this skill.

Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), pg 90.

12-16-2011, 04:44 PM
GD everyone!!

Sorry that I have been MIA but this will continue for the next week or so before my life settles down back into its predictable routine. I did read everyone's post.

onebyone Major Kudos for both sharing and demonstrating the Beck skills when dealing with "special occasions". I think, the one thing that I have finally got figured out in my head is that since I used to view anything as a potential special occasion, I now want to see that this kind of food will be there once again at another time so in essence there really isn't anything so "special" about it after all.

Great Job on 14 lbs lost. I love the fact that you are already beginning to see yourself in a more positive light. Great Job on the non-food reward with the new hair color. So, are you still on for the February artist-in-residency?

beverlyjoy I had my gallbladder removed in March 1992. Unfortunately, when I eat foods that are high fat I either get pains where the gall bladder used to be, diarrhea or indigestion. The best way to avoid all three is limit the amount of fat I have. Hope you find a way to deal with yours as well. Prayers for your sister's (final, we hope) back surgery.:hug:

erika I have had our Christmas tree, fulled loaded, fall on occasion when I had cats. The "final solution" was to tie the tree to the ceiling with invisible fishing thread. That way a couple of them could "explore" and all we would see was some audible "jingling" as the cats went up the trunk. Since your hands are your "livelihood", I hope they heal quickly.

gardenerjoy – I do think that many of us are more prone to over-doing during the holidays. I just finished baking up the petite quiches and thawing out the pre-made bite-size jelly roll appetizers for Paul's noon-time party tomorrow. I am so glad that I didn't even attempt to do all the prep work for some of these parties, including at home. We are just bringing ourselves (and some non-perishable foods for the local food pantry) to the 3-7 open house tomorrow afternoon, since that is how the invite read. K.I.S.S. (keep it simple sweetie). Take care "little one"

Lexxiss – 'Tis the season to also be pooped. Find time for yourself!:hug:

FFC – Major Kudos on your winning strategy with menus.

maryann - Hope you can chill during Christmas break.

Tazzy - From a dieter's stand point most jobs are "toxic". I will never forget the last job that I had (before I began working from home) where the buffet table was always set up within 4 feet of my cubicle. I had to smell those smokies in b-b-q sauce for 9 hours!! C'mon!! They aren't even that good and loaded with salt! Cheers for having some sanity with the vegetable tray.:carrot:

va1erie –Great Job on keeping up with the exercising.

fyreflie24 – Major Kudos on not eating emotionally when faced with that temptation!!

maplover – I found the Pink book to be quite useful. I have the Green one but now having read BBE's take, I might just re-read the Pink one instead.

Daimere – Is that you in the hoop video? Where on earth did you ever hear about something like that? It is clearly fascinating! Have you ever thought about introducing the rest of the world via a show like "America's Got Talent"?

BBE In response to the message of today and yesterday:

" Success Skill 7--Plan and Monitor Your Eating"

Think back to the last time you lost weight and then gained it back. Do you remember how disappointed you were when your weight had gone up? Did you have to return to larger-sized clothing? Why didn't you stop yourself then, get back on track, and lose the few pounds you had regained? The answer is you probably couldn't. It's certainly not your fault - you didn't know how. You had never learned the skill of inflexible eating, of making yourself stick to a plan."

**I will say that the one most significant change in this past year regarding my dieting and weight loss was practicing this Success Skill over and over and over. When I eat "off plan" (planned or not), the next meal is always an on plan one. I weigh every day, record it, note why I think it might have changed, and then get right back to where I was. It is definitely measurable Progress!!***

As I have mentioned before I have given away all of the larger-sized clothes. There was a time when I thought I would hang onto some of my really favorite clothes and have them professionally altered but, recently, I have decided against that. I just would rather spend the money on some really awesome clothes as I am going down the scales. In fact, I gave myself a Christmas gift in some new clothes: a beautiful evening dress for New Year's Eve, a neat work out yoga outfit and a sleeveless red vest to wear when I am out this winter, walking.

I am already practicing staying within a 5 lb range as I am losing; which is what I will do when I am at my goal weight. I will not allow myself to regain enough where I will need to go up a size of clothing. [And, by giving them all away, I won't have the option to do that anyway!! Talk about "drawing a line'!]

I have always embraced the non-food reward from the beginning since I realized that my self-esteem had taken quite a beating from being so heavy. I recall being "bullied" (sorry to hear that). I always remember a quote attributed to Eleanor Roosevelt "No one can make you feel inferior unless you allow them." Remember, their words and actions say more about them than they do about you!

I applaud you onebyone in recognizing how important it is to begin to reward yourself now and not wait until some time in the future. Reinforcing our good habits towards ourselves starts this moment and now. It saddens me when I see people who have lost 50-70-90 lbs or more and yet they still feel so "unworthy". I have personally witnessed this in another group over on BLC that I will be saying goodby to within the next week or so.

Credit I said goodby to one of the two groups that I post on over at BLC (Biggest Loser Club, for newcomers). The "leader" is the one person who really drove home "No Excuses!". She has a lot of Jillian Michaels in her but she worked tirelessly to get all the necessary information out there to anyone who would grab it and run with it. I, for one, am grateful that I was exposed to the Challenges she "hosted". I eat fruits, vegetables and healthy fats more on a daily basis than I ever would have if I hadn't joined one of her Challenges. Good habits need reinforcement, one way or another.

Credit In the past several days, I have volleyed several workmen in and out of here while trying to get some necessary things done here. Right now, I am really relishing the peace and quiet that has returned. Bill, how did you stand that for so long? A couple of days' disruption and I was ready to pull my hair out. I have a dozen women ready and willing to start back-to-back challenges in 2012. I have developed and planned how the group will be "formatted".

Here is a quick run down of the first three Buddy Challenges:

1) "First Things First"- Jan 2-Feb 16 (note covering two "eating holidays"-Super Bowl and V-Day)-focusing on a balanced, healthy food plan that stays within our recommended BLC calories and nutrients.
2)"March into Spring" Feb 17-March 21 using our pedometers we will walk our state, going from city to city. I got this idea from "Walk Georgia". We will pick a city away from our city of origin, find out how many miles it is and then we will "walk there". My addition is that once we "arrive" at our destination, we will google that city, find out one interesting fact about it, and share that with the group.
3) "Spring Into Summer" March 22-June 21 -this will be a tri-core challenge. We will focus on getting our fruits and vegetables in along with our minimal 64 oz of plain water, along with increasing our strength training and aerobic activity and adding reducing time on computer/t.v. (sedentary activities) to getting outdoors more and increasing our overall activity levels.

I am currently thinking about having a "Summer Olympics". By that time, everyone should be close to being on the same page so we can actually include competitions.

I will be fortunate enough to have two or three people who are either in fitness or nutrition as a profession to lend their expertise as well.

Credit I have simplified my holiday preparations and I am so glad that I did. I have eaten slowly and mindfully, sat with my hunger and said "No Choice" but to continue to practice my Beck skills. I am weighing daily. My personal goal between now and January 1st is no weight gain!!

Dr. Beck does come across as being rather anal in her pink book. I think a few others have mentioned this. She freely admitted that there are those who are naturally thin and don't have to work at staying there and then there are those who have to work at it all the time. If I remember, she included herself in the later.

What I try to do is look beyond the tone in the way the message has been conveyed and straight at the message. It is the message that I embrace and which I feel has not only allowed me to stop yo-yo dieting but also to continually (although it seems slow at times) lose weight. I know that I have made some mistakes this past year but I have also done a lot that was right for me, that worked and allowed me to be persistent in my weight loss efforts.

So, to the new ones here, fryflie, maplover, ladym, tazzy, et al. Keep on keeping on. Just don't give up!!


12-16-2011, 04:52 PM
Hello to all.

I am definitely on the emotional mend today. I feel it. Three stars in my day planner for the week ( 3 perfect OP Days). Today will be four and I weigh tomorrow. I said "No choice" to cravings after two emotional times yesterday - coming out of counseling with DH - good work but I was crying and I wanted to run to some fudge and then later in the nite after DS adorable Xmas program when I almost said - "Let's go get ice cream." It feels good to practice my resistance muscle during this time of excess. I have received several baskets of sweets and have everytime, sampled one and brought the rest to an event I am going to. I don't even ask DS (very slim) or DH ( not so slim). Neither need it. I am not a bad wife or mother not having it around (contrary to a guilty voice in my head.) So onto today's lesson. I sat to eat my lunch and fell asleep for a half hour. I must really be beat. Credit for step class exercise.

Lexxiss: You are absolutely right about it not being reasonable to not eat at work. Good solution with the PBJ and blueberries.
onebyone: Congrats on the weightloss. That is terrific. I hear you about bringing things to the potluck that are "boring". I am sick of getting wrapped up in searching for sweets. I pray everyday to embrace the "boring" and let the rest go because in the long term I feel so much healthier. Sugar is a rapacious creditor never satisfied.
Beverleyjoy: Is your Christmas Raisin Bread made in a bread machine?
Fyreflie: I know what it is to be wrapped up in anxiety over family issues and re-gain weight. It is a terrible feeling especially when I have struggled with it over and over again. Same trap. Sometimes I wonder if I put myself in crisis out of "survivor's guilt" telling myself "Why should I be happy?" I am working on it.
FFChick: Terrific idea to order first. I love it when I just stand up for what is good for me and ignore everyone else. Like when I order Hot water and lemon at a restaurant because I have already eaten. I have had a few comments on it but "Oh Well."
Gardenerjoy: Excellent word right now "Over stimulated" Right on.
MapLover: Credit for a well-placed "Oh Well."
BBE: I still fill DS's stocking with sugar stuff but there is plenty of other good stuff around. I think it is me who loves the multi colored packages. :(

12-16-2011, 09:58 PM
Hi friends/coaches/becksters - yesterday was a healthy day. I am always grateful for the willingness to try. I did write everything down/measured/logged, drank lots of water, did my stretches and strengthening and said my three sentences I found somewhere each time before I eat a meal or snack. They are: (I take a deep breath before each thought.)

I am strong and in control of what I eat
I eat less and feel great
I like myself and eat healthfully.

Saying these to myself (or out loud .if I am alone) is ‘settling’ myself in a way. It’s a good pause for me… between sitting down and starting to eat.

My sister is making progress in her back surgery. The doctors are pleased. They mended the fusion that didn’t work from the last surgery. (four other fusions did take, however,) They used steel, screws, donor bone and more… everything except duct tape, to fix it I think. But, she may get to go home on Sunday. Thanks so very much for your positive thoughts and prayers for her.

My mom called me to say that she fell twice today but landed softy into the couch. I think she needs some PT with gait training and strengthening. She’s being stubborn about our thought of removing her coffee table. She is suffering with some vertigo. I’ve taken her all over to many doctors to help her deal/live/cure her. Not yet.

I made my 10 loaves of ‘Jane’s Raisin & Nut Bread’ (That’s DH’s late mom - she’s was such a neat lady) I didn’t eat any of the ingredients while cooking. Credit! For some reason, it just didn’t interest me. Maryann - this isn’t a yeast bread - it’s more like a sweet loaf bread (like pumpkin or zucchini bread) A family favorite. Tomorrow, DH, is making his mom’s cookies. I will prevail!

Maryann - credit for those stars this week! Major credit for saying no choice and strengthening your resistance muscle while facing so many sweets and thoughts of sweets. I agree, you are NOT a bad mom for having unhealthy foods around.

Pam - I am thinking that my gallbladder will not be with me for the rest of my life. I have limited my meals and snacks to a small amount of fat at a time as it settles down. It has seemed to feel some better. I can’t risk it by going crazy with fats at this time. I know I have some gallstones (most folks do). My doctor says that I might need it removed sometime in my life. I get a lot of tummy aches.
You said: **I will say that the one most significant change in this past year regarding my dieting and weight loss was practicing this Success Skill over and over and over. When I eat "off plan" (planned or not), the next meal is always an on plan one. I weigh every day, record it, note why I think it might have changed, and then get right back to where I was. It is definitely measurable Progress!!*** Yes, this is major progress. I am doing a happy dance in your honor.

Gardener/joy - credit for doing double exercise and heading toward your monthly goal.

T-azzy - fantastic! Big credit for bypassing the ‘goodies’ at work. Hooray for folks bringing veggies and fruit!

Future-fit-kid: credit for your food successes while traveling. Good idea to work on your strategies before the party. Carry on.

Billbe - great job on leaving a bite! I remember you mentioning you know put healthy food in your grown up children’s stockings. Awesome. Kudo’s on getting in a walk.

Hi Maplover. - I really like your idea of a charm bracelet with recognition of accomplishments.

Onebyone - what a wonderful post! I am happy dancing with the bunnies. I am glad Weight Watchers has been so helpful to you. As you say - it’s a good food plan… but, I agree, it’s Dr. Becks ideas and strategies that are what can really make it work the best.

Lexxiss/Debbie - Hi!! Many credits… yes, you are living so many of the Beck principles. From your pnb and blueberry sandwich strategy to the cleaning of the fridge - it using the strategies and strengthening your reserve and positive action ideas with food. It rocks! It inspiring.

Thanks folks - for being here with your support. I appreciate it greatly.

12-17-2011, 12:15 AM
A couple of hours visiting my brother and using his hot tub cured my over-stimulation. For now, anyway. I am grateful for feeling much more relaxed.

WI: +0.15 kgs, Exercise:+80 585/1300 minutes for December, Food: 90%op, Read my Advantages and Responses: yes

12-17-2011, 05:56 AM
Hi Coaches/Buddies/Friends!

Yesterday was a good Beck day. I promised myself I wouldn't buy any new groceries and would use what we had, instead. *credit* DH wanted to take me out to lunch and instead I tempted him with homemade Caesar Salad. I resisted thoughts of bringing any "goodies" into the house, too. Dinner was cauliflower/baby potato/sweet potato/onion stir fry. It could have been strange but I used curry powder for seasoning and sprinkled my Thai trail mix on top and DH found it acceptable. :lol: I chose not to make a grain.*credit* I've gone through the freezer already and have today's meals "planned". My oops: tasting a sample at Starbucks. *credit* for deciding not to have two...or three...or four...

BillBlueEyes, I always smile when I think of your "kids" going through their stockings (and Easter baskets) *credit* for leaving a bite on your dinner plate..something I still have a very difficult time with.

Pam(atga), I loved reading your post! So much positive information! *credit* I found that making my WL a fun and challenging journey has helped so much. Your walking challenge reminds me of looking at my bike cyclometer and realizing it's past the distance of Colorado East to West.

MaryAnn,credit for 3 stars and one on the way! Great saying NO CHOICE to the ice cream. I really believe it is ok not to have that stuff (and cruddy chips) around.

Beverlyjoy, so glad to hear of your sister's successful surgery. *credit* for not tasting the ingredients AND for recognizing it just didn't interest you.

gardenerjoy, nice that you found a way to relax which didn't include food!

onebyone, so many credits! I am so happy that you are "in the groove". A plan combined with Beck is a fantastic strategy for success! Hmm...actually having a food plan (and a backup) IS Beck.

Donamarie(fyreflie24), *credit* for staying your course during the holidays as you focus on your goal! Nice, too, to have such supportive friends

FutureFitChick, what a great strategy to announce your food choice first! I'll remember that. FYI-we sit on our couch with TV trays and eat (TV usually on). For many reasons (I think) that will not change. (Never say never!) I try to be very mindful and it seems to work.

Tazzy, wow! That's a lot of steps on your December ticker. Credit for doing it AND keeping track!

maplover, I second BBE's idea of finishing the pink book then moving to the green one. It's what I did . I find the green book more useful now but am glad I followed the discipline of the pink (and notebook) first.

12-17-2011, 07:04 AM
Diet Coaches/Buddies - Eating on plan, CREDIT moi. At dinner I left something, CREDIT moi - taking credit even though it was easy because it went in the fridge to see if it's suitable as a snack cold. DW had tried a new was to cook tofu using Penzeys ham seasoning; it worked. I feel great on days that turn out to be completely vegetarian, like I'm working on the future when the planet can no longer afford meat.

Facing several Christmas events with the standard overflowing tables of food and desserts. The stores are bursting with unnecessary baked goods and candies. I'm smitten by the loaves of German stolen bread just because they weigh so much, and because one sales person was touting that they would last six months. It wouldn't last six months if I brought it home, LOL.

Joy (gardenerjoy) – Yay for hot tubs - a fine no calorie reward.

Debbie (Lexxiss) – Yay for selling a veggie stir fry for dinner - sounds yummy to me.

Beverlyjoy – Glad to hear that your sister's operation went well. I'm impressed that you made 10 loaves or raisin nut bread and kept your fingers clean. Whenever I hear of a loaded bread, I start to drool.

Pam (pamaga) – Neat endorsement of Beck's planning strategy. Kudos for the courage to give away your big clothes - you're not going back there. [Yep, workmen in the house is crazy making.]

maryann - Kudos for the gold stars and Monster Kudos for resisting the "Let's go get ice cream" at a time of joy. Nope, you're not a bad mother because you don't push sugar poison on those you love.

Readers - chapter 4 Stage 1 The Success Skills Plan
Success Skill 7 Plan and Monitor Your Eating

And however much dieters protest in the beginning, most actually learn to really like planning. It's a great relief for them to know unquestionably that they can get themselves to eat what they are supposed to and resist what they are not supposed to have. And it turns out to be much easier than most dieters think. In fact, I'd like you to try this quick experiment: Predict how long you think it will take you to write a plan for what you're going to eat tomorrow. Now, time how long it takes to actually write down what you intend to have for all of your meals and snacks tomorrow.

Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), pg 90.

12-17-2011, 09:25 AM
Hello Coaches

The smell of fresh brewed coffee is wafting through my little apartment here in central Canada. We have a light dusting of snow that fell overnight. I'm so glad to see a blue sky and the sun. The sun just hasn't been around much lately.

Yesterday I made a large quantity of soup and I ate all of it. DH doesn't eat soup. He finds it too "watery". Yep. That's what he says. It makes me go :shrug: and :rofl: at the same time. Anyway, yeah, I got into some compulsive behaviour around the soup and the eating of it. I was in a "I just want to feel really full" mood. I have planned to make soup and have soup when this feeling overcomes me, so *credit* for a strategy that works until I get to the point in my life when I no longer have such a deep need to do this at all anymore. *credit* for planning and tracking and staying within my foodplan as well. I even had a few WW points leftover at the end of the day.

Today is a day I've waited for all week. There is a tv marathon of a show called Artist at Work. It's a reality show where artists are given a task to create something within specific parameters and then they are judged by professional critics, curators and who knows who else, all representatives of The Art World. I have only seen one episode of this which I caught by accident months ago. I found out earlier this week they are broadcasting this show from 9am to 6pm. I've told DH not to bother me--I'm in or the long haul. I will be over-stimulated with Art if I am lucky!

That's it. Time to get breakfast made and consumed before I settle in. I sure hope this show is as good as I think it is! If not, I know I can find other things to do.

pamatga yes indeedy I am still on for the February artist in residence in Key West. I am starting to create a work space in this place so I can begin to practice my printmaking skills before I head off to make a large scale *something*. I surely do not want to waste my first week in my residency trying to remember how to do a print!

Enjoy your Saturday.

12-17-2011, 09:48 AM
Maryann: Wow, survivor guilt. That hit a cord! You know, I also gained this weight when I lost my nephew and I wonder if, in a very weird way, keeping it on was a way of holding onto him. I'd be remiss if I didn't acknowledge that I associate losing the weight with moving on after his death. Thank you so much for your insight because that really got me thinking!!!

Onebyone: I need to focus on my own art in January so you and I might need to talk a bit :)

That half way point is still messing with me. I suspect that what I joking call 'diet karma' will kick into gear and if I'm a really good little girl over the holidays, the weight will come off all of a sudden. That's exactly how it worked over Thanksgiving ;)

Bill: Tony Luc's in Philadelphia... Italian pork, broccoli rabe (with tons of garlic), sharp provolone.. HEAVEN!

Oh, I forgot to mention that I won a biggest loser competition. Cool huh?

12-17-2011, 01:08 PM
Good Morning,

A good food day until I ate a spontaneous dinner at 4:30 (HMMMM) but I was back on track immediately. Credit. Credit for exercise and my Pilates class planned for 10:00. Credit for hopping on EBAY to buy an old hot wheels for DH XMAS present. I only found out he wanted it last night. I bought it this morning and now have anxiety that it won't come in time. Anxiety makes me very hungry. The credit is in the thought. I have no control over anything else and snack doesn't come for another 1/2 hour. LET IT GO.
Day 21 ( again) is getting ready for weigh in. I am ready. Two pounds from ticker and even though I might not have lost much, I am so grateful I haven't gained!
BBE: Your week sounds like my last two weeks with tables full of beautiful crap. Good Luck. Be easy with yourself.
Lexxiss: I love using up what I have. It is a great feeling to not waste things.
Hello to Everyone else.

12-17-2011, 11:02 PM
Hi folks - yesterday I found the willingness to keeping trying & I had a healthful day. I am grateful. I planned/measured/logged food, lots of water, did my stretches, left a bite.

Today DH baked cookies all day long - I didn’t have one bite!!! Credit! The house smelled delish. However, I didn’t feel frantic for some reason while they were being baked. NO CHOICE to them. But, nevertheless, I can’t wait to start to give them away. I want them gone asap. I know they will be around until Christmas. They need to be out of my sight. In fact they are in plastic bags on the kitchen table and I am going to cover them up.

Sunday night we are going to the annual 'Cousin's party'. All of DH's cousins, their kids, their grandkids. Also, my BIL & SIL, nephews & wives, too. Our Aunt Mackie... well, she probably can't make it. Because she’s been in the hospital. But, I hope so. She is the last of that generation left.

The premise of this party is "Old Family Favorite Foods" - everyone is bringing a beloved recipe from years ago they had with family. All that food... it's overwhelming to think about. Somehow my cornbread & sausage stuffing counts in there too. So, we'll bring that. Others include.. pickled beets & eggs, pimento cheese, floating island , pineapple glop, (they have always called it that - it’s like a pineapple bread pudding side dish)etc. I am working on my food strategy now. I’ve been very diligently watching my fat intake since Monday. I know I’ll have some turkey…and any veggies around. Hopefully, there will be fruit. I will have only one plate of food and one bite of a dessert. I will NOT hang around the food area.

Gardener/joy - how great… a hot tub. *ahhh , yes”. So glad you could do this.

Lexxiss/Debbie -so many great credits. It’s always good to eat the extras at a meal. Good ‘decoy’ with the salad. Credit! Credit for STOPPING at one bite of the samples at the store.

Billbe - good for you.. Staying on plan is awesome. Yes.. Everywhere we go.. There is so, so much food. Your tofu sounds good. I will eat it… DH doesn’t like it - without really trying it different ways. I once cooked some tofu up for my dad in a stir fry. He asked if ‘tofu is a petroleum product’. We all laughed.

Onebyone - yes… Credit for all of your planning etc. It helps reinforce it for the next time/day. Your DH’s comment about soup is funny. Carry on!

Fyreflie - Congrats on winning the Biggest Loser contest!!

Maryann - major credit for letting go - when you were flustered about the gift arriving on time.

Hope your day was great, everybody.

12-18-2011, 12:24 AM
Feeling behind on stuff, but at least food and exercise got back to where I want them today -- looking good for tomorrow, too.

WI: -0.35 kgs, Exercise:+60 645/1300 minutes for December, Food: 90%op, Read my Advantages and Responses: yes

Lexxiss and FutureFitChick: I'll also confess that supper at our house is always in front of the television. Fortunately, Beck does not require perfect adherence to work. I suspect that different strategies work differently for different people. For some, non-distracted eating may be the absolute key. For me, it was the planning.

onebyone: credit for soup as a strategy for that wanting to feel full thing. I continue to have that desire now and then -- kind of a nostalgia, really. For the most part, I am now able to distract myself with other things pretty easily. Although, I still eat giant salads once or twice a day, so it looks like volume is going to be a permanent strategy in maintaining my weight loss. I actually agree with your DH's opinion of soup. For some reason, I don't find it as satisfying as many people unless it's thick enough that it's better described as stew or creamy enough that it's more of a treat food.

12-18-2011, 07:09 AM
Diet Coaches/Buddies - Ordered the last major presents - CREDIT moi for doing the thing I had to do in life to make it work. Did OK at dinner with friends, CREDIT moi; it would have been superb if a bowl of extra-large organic Turkish dried figs hadn't appeared with dessert. Ouch, I had several.

onebyone – I once made soup that wasn't too "watery" - could eat it with a fork. Seems I'd left out the chicken stock, LOL. Yep, Kudos for staying your plan despite the soup excursion.

Joy (gardenerjoy) – Thanks for the reminder, "does not require perfect adherence to work."

Beverlyjoy – Kudos for a bite left on the plate yet not a singe one taken from the cookies. Now I want some pineapple glop.

maryann - Yay for eBay when they have what you need. I've given many an envelope announcing something to arrive in the mail. BIG Kudos for "LET IT GO."

Donamari (fyreflie24) – Congrats on winning that Biggest Loser contest - may it be a sign that you'll pass you half-way point and just keep going. [Noting that Tony Luke's is just off the Schuylkill Expressway - I might just try to find that for a Broccoli Rabe, pork, garlic sandwich next time I'm near Philly.]

Readers - chapter 4 Stage 1 The Success Skills Plan
Success Skill 7 Plan and Monitor Your Eating

How long did it take? When I do this experiment in my workshops, I find it takes almost everyone between 30 seconds and 2 minutes. I'm guessing that's about how long it took you, too - or at most a little longer. Most people find that there's a big gap between how long they thought it would take and how long it actually did take. And dieters come to find out that if is definitely worth spending that minimal amount of time to plan because it helps them lose excess weight and keep it off.

Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), pg 90.

12-18-2011, 08:53 AM
Oh the blessings of an in-home copier! I just purchased a new printer as my old one broke and this one has a copier. Thus I am able to copy stuff out of the pink book and not have to transcribe it. Today is hunger monitoring chart day, and I will definitely fill this out.

Well my parties full of eating and drinking are over. Saturday morning I was at my highest weight since 2009, and this morning am backing away from that. I have to get it in my head (as I learned from Beck yesterday) that this will take time. This always trips me up.

Also need to mention that I have automated some of the Beck lists using my IPhone. I hope this will make it less onerous for me to keep them. I have not yet expanded my advantage cards, and realize that I also need to make some response cards, particularly for the times in between meals when I am particularly craving something. There is no place on the Beck chart for this, and in my snarky antiauthoritarian way, and looking at Beck’s picture, I think maybe she has never experienced the lack of ability to divide food up into three neat meals—the necessity to always have something you are eating every single moment of the day.

Credit me: beat back several cravings for chocolate yesterday. Resisted a desire to choke a so-called “friend” with a severely disordered relationship to food (on the anorexic side while I’m being judgmental) who in turn presumed to judge why my daughter is overweight…(weight bullying disguised as concern?)

Oh Well, as Beck would say……

BBE Thanks for the great advice!

Pamatga: so much wisdom in your post! Credit you for getting rid of too big clothes. Oh and I love the idea of walking to a city in your state.

Maryann: credit you for resisting cravings in the middle of an emotional day.

Beverlyjoy: Thanks for the great suggestion about the three sentences. I have already made them into a response card (hope you don’t mind my borrowing).

Gardenerjoy: hoping you stay relaxed!

12-18-2011, 01:34 PM
Hi Coaches/Buddies/Friends!

Last evening turned out to be the perfect time to practice NO CHOICE regarding emotional eating. I cried some, but resolved not to eat (dinner) while I was upset. I remembered a quote;
"When I cannot bear outer pressures anymore, I begin to put order in my belongings...As if unable to organize and control my life, I seek to exert this on the world of objects.”
― Anaïs Nin
It helped me to get up and finish processing my pumpkins and clean the kitchen. The situation did not change but I felt better.
I made a sandwich and opened some of my canned peaches for dinner and ate by myself, slowly and mindfully giving several bites to the pup. *credit*
This morning isn't much better on the home front so I persist with what I can control. *credit* for walking by the licorice which called out to me at the grocery this morning.
A travel day so I'd best get going. Our ski traffic on a Sunday afternoon is worse than any rush hour.

12-18-2011, 01:54 PM
Dear Coaches

It's come to me this morning that the act of overeating, as in eating until I feel very full or way past very full is as addicting to me as the act of eating junky sugary food, or fast food which is salty, fatty and, often, fried.

What I mean by this is this behaviour triggers in me that insatible bottomless pit which is really hard to turn off once it's turned on.

I noticed this almost as soon as I woke up. My mind was preparing and scanning my environment for a repeat of eating a lot of tracked/planned food. Yesterday I indulged this behaviour, for the 2nd day in a row, by making, eating and tracking beef stew. I ate until I was feeling very full and then I obsessed about eating more again. I did stop *credit*. Now, it is the next day, and I feel the urge to do it again. My desire to eat large quantities was awakened by the greenlight I gave myself with the soup 2 days ago. It seems this truly is an addictive, sabotaging, behaviour and something I really need to address. I think I need to practice leaving the table before I am full and coping with the feelings that arise from this. I am not always like this with food. I have long periods when I am sensible but I've had extra stress around family, events, distance from my supportive friends and lack of support here where I now live. What else is new? There is always a "reason" if I look, or conjure one up. I can make things better for myself, or worse. I have a choice here.

This also highlights for me what happened to me the last time I was on WW without Beck training. WW gives me a generous amount of points it's ok for me to eat in a day/week. I can easily fit in vast amounts of food and eating and still stay "on plan". And that's what I did. And I felt crazy on WW because all the food + the weightloss did not compute and I felt "bad" so I left the program. While tracking and eating lots within my points may be good for weekly weightloss and weigh-ins, it's not good for my head and my behaviour around food. It's only teaching me to be more crafty and manipulative around food, and one day I may choose to eat like this with a food that's not so easy to fit into my foodplan and one thing could lead to another etc. and I am off into plain old food binging and who knows how long it will take for me to stop that and get back on track, not to mention how quickly I regain weight and how depressed I will be. Feeling overful is just not worth it when I look at it like that.:(

So, it has come completely clear to me why I need Beck and why WW or any foodplan is *not* THE answer to my weight issues. I can wiggle my way out of and around any foodplan. I've had eating/food issues for FORTY YEARS! I am well-practiced in scheming to get what I want when it comes to food. What I really need are rules of behaviour to follow, and to trust and believe in, and Beck helps me with that. It is irrelevant whether it fits WW or not, it is about fitting my plan into Beck. I need both.

Thanks for reading. Don't give up!

12-18-2011, 02:26 PM
Good Morning Coaches:
Feeling more like myself every day, little by little. Exercise was Pilates this morning, I did my prayer and meditation, made a quick run through at the super market for discounted meat and am now doing some personal book keeping. The boys are up in Tahoe fourwheeling and giving mommie some alone time. That is just who I am and my husband understands. I am a person who needs to be alone for long periods- a few days at least in order to keep centered. I am grateful my son adores his dad and vice versa so I don't think I am missed too much.
Listening to Onebyone and Lexxiss : I can't tell the number of times I have sat quietly by myself, eaten a small meal and cried. It is what it is and it is better than the alternative. And I also can't describe my relationship with being overfull. It is a matter of letting go of that addiction which is never easy.
Kudos, BBE, for your last shopping gift.
Maplover: I hear the Holiday weight saga. Credit for being on the downward slope. Weight is such a personal issue. I try to avoid all weight bullies by NEVER talking about it except for here.

12-18-2011, 07:05 PM
Hi, Coaches and Buddies.

I've been off for a few days due to a strained muscle in my back that makes it difficult to sit up or move. Eating has been OK and I made a meal plan for the next 2 weeks today! No exercise due to back, other than short walks in the house.

As a result of being sick I missed 2 parties that I was looking forward to after a very stressful week. Oh, well.

Beverleyjoy, you are on fire! Keep it up. I am really glad the surgery went well.

BillBlueEyes, best of luck at the many holiday buffet tables. I know you will be successful!

GardenerJoy, great job getting in extra exercise when you were having a rough day eating.

Lexxis, great job recovering after the Starbucks oops. Also, great job cooking and not getting more food.

Maplover, I really like your choice of incentives for your 5 pound goal. That is great!

Maryann, you sound like an awesome wife and mother for getting rid of the junk! Great job!

OnebyOne, I hope you can conquer that demon that likes to be over full. It is really tough.

PamAtGA, great job for always having a planned meal after an off plan meal. That is really important and I need to keep that in mind as well.

12-18-2011, 11:32 PM
I was on my feet for 7 hours straight -- gardening tasks that generated a kitchen chore that went until it was time to fix supper. And I did fine -- knees fine, back fine, energy level fine. I'm crediting 70 pounds less weight on my feet and the regular exercise. Yay!

WI: +0.45 kgs, Exercise:+135 780/1300 minutes for December, Food: 90%op, Read my Advantages and Responses: yes

maplover: I've had the exact same snarky thought looking at Beck's picture. Ha! I've read books that were worse in that regard, however. The difference between being 15 pounds overweight and 50 pounds overweight is more than numerical, in my opinion, an entire mindset of difference. But, Beck, at least, has worked with people who are more than 50 pounds overweight and the CBT approach works for this, even if Beck never had to make it work for herself.

12-19-2011, 06:18 AM
Diet Coaches/Buddies - Wandered off the path when confronted with an overflowing table of authentic Swedish holiday baked goods - BIG Ouch. Gotta get my mojo back as this week will offer many more such opportunities.

I knew this was coming, but expected only mundane food that would be easy to ignore. Seems that I'd forgotten that seasonal stuff can look like rare and unusual when it's really not. A sweet bread with nuts and dried fruits isn't unusual just because it's from a different food culture. If it hadn't been labeled Swedish it would not have turned my head. Gotta remember, It's not about me.

onebyone – Interesting notion that feeling full is an addiction in itself. With Kudos for seeing that you need the Beck strategies to fight that. Gotta laugh at, "I am well-practiced in scheming to get what I want when it comes to food" because I recognize that.

Joy (gardenerjoy) – Yay for the benefits of 70 pounds gone forever. I do know about gardeners who can work for seven hours straight.

Debbie (Lexxiss) – Thanks for that terrific Anaïs Nin quote. Kudos for taking eating out of your responses to high emotional situations.

FutureFitChick – Kudos for making that two week plan - sounds like that might be easier than trying to think of it on a daily basis. Hope your back comes into shape quickly.

maryann - Yay for a little timeout from parenting. I was always jealous of my divorced friends for that one positive aspect of their divorce - a break from the constant needs of their kids.

maplover – Kudos for taking the listing strategies seriously enough to automate them into your iPhone - a neat idea. Big Ouch for having to deal with meddlesome opinions about your DD's weight.

Readers - chapter 4 Stage 1 The Success Skills Plan
Success Skill 7 Plan and Monitor Your Eating

You will continue to practice the skill of inflexible eating until Stage 4. At that point, you will learn the skill of flexible eating and stop writing down a daily plan.

Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), pg 90.

12-19-2011, 08:01 AM
report: didn't read my cards, weighed yesterday (4 under goal) but not today because we're in Atlanta. Jane and I decided to take a quick visit to Emory -- their admissions office is open today and tomorrow -- and get them out of the way. I know from the website their tour is 75 minutes, and the campus is hilly, so I'll probably get great spontaneous exercise today. Had salad bar for lunch and was so starved when I sat down that I ate too fast and ate way too much of it, was uncomfortable afterward, but I guess if I'm going to overeat, salad is a good choice. I didn't get much of the bad stuff on the salad bar -- no croutons, no meat or eggs, small portions of dressing and cheese.

Up early as usual, decided to get on here while Jane still slept. She started falling asleep at 8:30 last night!

maplover -- Beck does deal with cravings -- it'll be coming up soon. She takes you through fighting cravings and other desires to eat when you aren't actually hungry. I don't have the book beside me, but it comes up soon after hunger monitoring.

Debbie -- Good job on not eating while you were upset!

onebyone -- overeating for me also has a nasty twist: feeling overfull is in itself a trigger for me. I can feel overfull on SALAD and have to fight the thought that I might as well eat a piece of cake since I'm already too full. Okay, so the eating of "vast amounts of food and still stay on plan" with WW. Are you meaning you might eat huge amounts of zero-points veggies to get that "overfull" feeling, then feel emotionally bad about it because even though you were within your points, the eating-until-overfull behavior itself is unhealthy? I'm chewing this idea over...I certainly have had the experience of eating an entire bag of carrots, but I never saw it as necessarily unhealthy eating behavior. But I can see where you're coming from. I generally prefer to eat just smaller portions of whatever everyone else is eating -- one piece of pizza instead of three -- rather than eating vast amounts of veggies day in and day out, but I guess I never thought of the idea eating too much broccoli or zero-points soup because you want to feel FULL might still be unhealthy eating behavior that needs to be addressed, too.

maryann -- so glad to hear you feel more like yourself every day. I can remember when my kids were small and I'd very occasionally get away from them -- heaven!

FFC -- sorry to hear about the strained muscle in your back! I used to pull back muscles ALL THE TIME. About a year ago I started doing core abdominal work as part of my regular routine, and it's helped amazingly. I've had one muscle pull in my back since starting doing this, and it was so minor in comparison to the pulls I used to get that I almost don't even want to classify it as the same thing.

gardenerjoy -- I'm thinking maybe you were digging, then discovered a surprise bunch of something that needed to be harvested and decided to put it up?

BBE -- Wow, I love the thinking on what's REALLY rare and unusual, and that just because it's labelled Swedish doesn't necessarily make it anything but fruitcake. :) Although I'd probably have at least tried one bite of it just to see if it really WAS different. :D

Okay, no time for more callouts -- have to go wake daughter and get her to her tour!

12-19-2011, 11:13 AM
Hello coaches! I've been poking my head in here but haven't had time to really do anything, especially another chapter in Beck. I'll probably wind up doing maybe one-two more chapters this week between the overtime. I don't want to do it at work. I want to do it at home where I'm entirely focused on the chapter. Although I keep the book with me so that when I see it, I think of my current goals and this extra time gives me time to focus on what I am doing.

I've been fairly successful. Christmas dinner went well. I meant to leave some on my plate but I didn't. It's not like I grabbed huge portions anyways. I helped myself to two salads before I ate and a few hours later, one after with a bit of the meat. I still had pie and didn't feel bad about it!

The next night I was pulled to a unit celebrating with food. :( I had a plan to pick small portions, sit and all that smart stuff. I wound up going back to the dip numerous times (omg love cheese beef salsa dip!) and scarfing down three cookies while standing! I was stuffed and felt icky physically. I've mostly been eating salads with some chicken and other healthy stuff and that was a wang bang on my system.

Of course, I went straight back to healthy eating the next meal (which was when I got home). Credit moi! Although the last few days I haven't been too hot with the writing food down. I actually don't know where my little notebook is. :( I got to stick with that because every time I get off a plan, it's when I stop tracking.

My husband is finally better and he wanted to celebrate eating real food by going to Denny's. I didn't mind. I had a plan and I knew they had healthy options. No matter what I go, I was determined to eat a salad before the food. They screwed up my order twice but the salad was good!

My husband was so happy when I was expressing how I love my pseudo calorie counting because I'm not condemning myself for eating healthier options even at a restaurant. The way I was successful with WW was by making that plan my own plan. Yet every time I go on WW or calorie counting strictly I get so obsessed with the numbers. That's why I'm so happy. I know I'm fueling my body with about 75% good foods. I'm not chewing a bazillion fiber one bars and all that.

Although this night hasn't been super successful. I don't know why but I haven't felt hungry for the foods I've been lovely lately. So, I ate crappy but if you technically look at the calories, I ate under my limit. I did stop when I was full. Credit. But then I finished it later when I was hungry again. I think that is why I'm also more tired. I did better on my last set of tabatas on Friday but I just couldn't do it today. I felt wiped with my circuit workout (I add the tabatas on at the end).

Today will be my "review day" which is the day I figure out what was successful and what wasn't. And it's my weigh in day. I weigh in every day but only count Mondays. I track it on google15.

va1erie-yay at not a lot of the bad stuff!
BillBlueEyes-I agree with you on that "rare" food. The same day of the Christmas dinner, I had some baklava that someone brought in and I hadn't had it in forever. So I ate a few pieces.
Does your signature or your ticker better represent your weight loss journey?
Actually neither. Right now, my weight is 267(?) according to last official weigh in. According to my daily weigh in, I'm 260. According to the Google15 moving weight, 263. It doesn't matter to me as long as I'm under 270!

onebyone- I know how you mean. I was reading my old weight loss journals and WW trackers. I never ate all my points. I had too many. Remember, I am also obsessive about low points but I would really feel completely full on a 3-5 point meal I'd make. I'd average 23-25 points when I was supposed to eat 30. I wrote in one of my journals, "I've made WW for me because I eat till I'm full and satisfied. I don't eat to my WW points most of the time because I'd most likely be binging and that's the opposite of what I need."

pamatga- Is that you in the hoop video? Where on earth did you ever hear about something like that? It is clearly fascinating! Have you ever thought about introducing the rest of the world via a show like "America's Got Talent"?
Most of the videos under MrsDaimere is me. There have been hoopdancers on America's Got Talent. Most of them don't make it all the way to win. I'm currently taking a BodyHoops certification class but do you realize how hard it is to find space in the winter? Bad timing! I've been racking my head on how I can expose hooping to my area. I need at least some feedback to even finish my cert. I'm at this point about to tape it and let people test it online and email me the feedback. :p

12-19-2011, 02:20 PM
Just checking in briefly...I am on the no eating betw. breakfast and dinner, so give me strength. Anything I can put in my mouth right now is tempting. Give me strength!

About to go visit someone in the hospital more to distract myself than anything else. I'll check in later or tomorrow.

12-19-2011, 03:08 PM
Hi Friends/coaches/beckies.... I have had about a week of healthy days.. I am so, so grateful for the willingness.

I have utterly amazed myself with all this Christmas food and goodies around. I had to bag up cookies to give at our Cousin's party. I didn't eat one cookie. At the party I had a piece of delish ham on half a bun and one cookie. I bypassed all the family favorites, It's like a miracle LOL. (it helped that it was a casual buffet and not a sit down dinner where everyone could see I wasn’t eating their dish - no explanations)When I got home and I wrote down and logged my food I realized I had not eaten much for the whole day. So I had a healthy snack. I started to eat one of the cookies.... but, put it down after a couple of bites and put dish soap on the other half. am grateful for the willingness to stop.

Really - I think I scared myself with the sharp pains where my gallbladder is (the pains only lasted a minute). Then I got my lab numbers from my physical... my triglycerides are high and they must come down. A reality check… I am hoping my reserve to eat healthfully can get me through the next week of nonstop food holiday food really right in my face.

Billbe - pineapple glop is delicious (however, it’s made of white bread, sugar, eggs, & pineapple) It just has to be tasty. Aren’t you glad the extra eating of the Swedish goodies are over and in the past. Hop right back on you plan and you’ll be OK.

Map/lover - good idea putting the Beck info on your I-phone. Please feel free to make a response card for my ‘three sentences’ or anything we say here that sounds helpful!

Lexxiss/Debbie - sorry you are facing some challenges with things… CREDIT for using No Choice and pushing through.

Onebyone - credit! - saying no choice to more stew.

Valerie - kudo’s for your exercise walking around campus. Good that you made a healthy salad - even if you ate a bit too fast.

Daimere - kudo’s for planning in some Beck reading time where you can fit it in! Glad you hopped back on your plan when you got back home - I call home my ‘food comfort zone’. (unless my DH brings home lots of candy.

Hoping everyone is doing well.

12-19-2011, 03:35 PM
GD everyone! I have spent about an hour reading from the last time I posted, C/Ping some of your individual comments and that is what I am going to "respond to". Again, I will probably be "in and out" for the rest of the week and possibly spilling over into the week after Christmas depending on how I can manage my time.

Today was the final day of the Team Challenge that I had been hosting since October 17th. The "Biggest Loser" and winner, Blanche from PA, lost 15.8 lbs since October 17th. There was nothing that I could "challenge" her with that she did not (hands down) accept and make it her own. She had a great attitude throughout the entire Team Challenge. She was and is a "total inspiration" to me. She lost weight amidst shots for bad knees, a bad head cold, two birthdays in her honor, Halloween, Thanksgiving and even through the pre-Christmas holidays. I am so incredibly proud of her!! Her post today said it all, "C'mon, everyone, there is 6 days to Christmas, let's not gain any weight before we start the New Year's Challenge!" What's not to love about her??

I am immensely humbled and excited about having 18 people (besides myself) who have "signed up" for my New Year's group. Wednesday, I have arranged an informal "shop talk" around 12 noon EST, just to get to know everyone! I am so glad that I now have a group that devoted to one thing and one thing only: working on a Buddy Challenge. It has been my dream and desire since this past fall and now it is coming to fruition.

Bill I am half Scandinavian heritage (I took 3 years of Norwegian language in college-only three universities in the U.S. offer the Scandinavian languages as part of their curriculum) so I do know what you are talking about. I had to smile about the special part of certain sweet breads. Paul and I went to a 3-7 open house Christmas party yesterday. The couple are Italian-American (hailing from Brooklyn). In a specialty shop I was in on Saturday, I saw an Italian sweet bread pannetone (spelling?) which I brought. I asked the hostess if she would cut into it so I could have a slice. (I know her very well so this wasn't being too precocious). It was delicious but you know, it really wasn't that much different than stollen (German-I'm half German) or julekake (Swedish). :D P.S. My DH, Paul, is crazy about all things Dickensian so I am going to try my hand at making "figgy pudding" for our Christmas dinner.

Credit: Speaking of which that was our last Christmas party until a New Year's one. Paul and I had a hot meal around 1:30 p.m. simply because that is when we usually eat on the weekends. So, when I arrived I truly wasn't hungry. None of the food (and there was lots) did not appeal to me. I did however have a slice of turkey along with that slice of sweet bread. I had a two glasses of wine though that really irritated my stomach (I am trying to allow an old bleeding ulcer to heal and I forgot:o ).

Credit: Instead of focusing on the food (this woman is known for being a great cook as well), I focused on meeting up with a lot of friends whom I hadn't seen for a couple of months. The conversations were varied and lively. Employing one of my "tried and true" techniques of sitting as far away from all of the food as possible (I do this at buffets all the time) worked beautifully here as well.

Credit: IMO, one of the best Beck's suggestions to counteract when a person goes off plan is to just forget it, move on and get right back on plan asap. It has really been one of the better suggestions for me since it stops all of that "well, as long as I blew it, I might as well allow myself this extra piece of food,etc." It doesn't allow a slip to become a skid to become a fall to become "down for the count".

To me, it also "signals" to my cognitive being that I never really go off my plan totally (as I used to either be on a diet or off one-which always famously started either on the first day of the month or a Monday) but that I had a bump in the road, which I recovered as quickly as I could by following through on resuming where I "left off:.

onebyone I am not sure which book you have but one thing that I have really found extremely helpful from the pink book is the Day that is devoted to "Enriching Your Life". As you can see I am very busy these days with a lot of non-food activities. I am psyched about getting this new group off the ground, I am transferring my old entries into my 3FC diet blog, I have finally finished all of my Christmas shopping (and now to wrap it) and I have caught up with lots of phone calls to friends and family the past couple of days.

In other words, my life by itself (without the additional food) is becoming increasingly more full every day. I have felt the most empty when I was lonely, hurting emotionally or overwhelmed by some obstacle that seemed insurmountable. You have mentioned a few times about feeling so lonely and isolated where you are currently living. It is always hard to relocate and start over from scratch. You mentioned that you were attending WW meetings. Have you been able to make any new friends there? I know your work engages you quite a bit. How supportive are the artists who are in your current guild?

daimere If you need someone to give feedback, just let me know and I will do my best. I do not know anything about hooping except that I didn't even knew that it existed so I am not sure my opinion would carry that much weight except that I do think it sounds really neat and unique.

valerie depending on how long you stay here in Atlanta, I would recommend the Cafe Sunflower, located on Hammond Drive and Roswell Rd. It is Atlanta's premier vegetarian restaurant. Try any of the Flying Biscuit too. They are all organic although they do have some free range meat products. There are also a lot of very healthy places to eat in the Five Points area (rather bohemian). Atlanta is a very cosmopolitan city even though it is in the Deep South. Think of New York with a "ya'll" behind it. You can eat both authentic ethnic and very healthy while you are here. Believe me!

Beverlyjoy I am so hoping that your sister never has to go through any more of these back surgeries. I know someone else who had similar surgeries. She is in my prayers.:hug:

maryann My heart goes out to you as you are struggling with some of these "hurts". We are always here for you. We love you. :grouphug:

A good thread of discussion about whether eating a whole bag of carrots constitutes unhealthy eating or not. For my own purposes, I have defined "unhealthy eating" as eating for any other reason than to sustain my life. Therefore, if I were eating a whole bag of carrots because I was trying to avoid something emotionally, in my definition, I would be binging and eating "unhealthy", in spite of the food. As a person who is recovering from food addiction in general: this is my line that I draw and the gauge in which I measure how well my current behavior is from my past addictive behavior.

gardenerjoy I agree with you that there is a huge difference between someone who has less than 25 lbs to lose and someone who is morbidly obese. If anyone here has ever watched a few episodes of "The Biggest Loser" you can see exactly what I am talking about. Not only does it make a difference how much you have to lose but also how long you have been obese and "practicing" maladaptive behavior towards food.

Fast forward to today, nine and a half months from the time I first cracked open the pink book and began working it seriously, and I can tell you that this process is like peeling away layer upon layer of self-destructive (what she refers to as sabotaging) "coping" behavior. Like anything else in life, everyone of us has a different learning curve. Some people "get it" almost immediately, but I think most of us have to apply one skill, get a good handle on that and then move onto another one. It does take time, patience and a consistent practicing to achieve lasting results.

I have often said that by being as large as I am, I will have actually been practicing "maintenance" almost simultaneously as I am losing weight simply because of how much I have to keep going over and over the same ground with the same skills, sharpening those skills along the way. This is why I feel confident enough to say that when I have lost 100-150+ lbs I believe that as long as I continue to practice the skills that helped me to lose the weight, I will keep it off. I have never felt that confident ever in the past with any diet program I was on. I feel that I am in charge and I am empowered as a result of that.

I feel that this Beck CT skill set is what has set "this time" apart from the other efforts. In fact, I will even say that I doubt whether I would have sustained the weight loss that I have had I not been working this "program" (albeit rather sloppy at times) at all. Now, that I know what works, it is just a matter of working it.


12-19-2011, 04:25 PM
It's been too long and so I won't even attempt to catch up. The aim is to be in the moment in order to continue getting on track. Every day this is the commitment I make.

Semester reflection: Well, I made it through with only a mild weight gain (average of seven lbs.), holding on to the bare minimum of Beck skills. In considering the Beck book section on maintaining, I interpret part of the gain to be due to my shift to maintenance, rather than loss. The other vacillating part of the gain is due to emotional and stress eating. I struggle with my emotions around this gain, so to help with the struggle, I view it as factually as possible: I have been eating more calories and exercising less, so of course there's going to be a bit of a gain. My increase in eating has been due to stress and to emotions, but I recognize this every day, and every day get back on track. In other words, I resist the vicious cycle, so major kudos to me.

Holiday goals: To take this brief increase in free-time to get back in touch with the skills of resistance (more than I have been), with food tracking, and with checking in here. But NOT to lose sight of the dissertation! This WILL continue to be my priority.

Weekend eating: Way too much in the way of standing-eating, and over-eating 'special' holiday foods. Chugging water today in order to cleanse myself of salt. Will exercise, even if it comes late tonight.

Thanks for always being here. And thanks for the idea of making A&R cards on my iPhone! Not sure who suggested it, but it stuck firm after my skimming of this thread.

Stay warm and happy and well! :grouphug:

12-19-2011, 06:57 PM
Good Afternoon,
More chores accomplished today putting me more securely into VACATION and less into work. Credit for OP day yesterday. I did have one extra Rees cup(my usual evening snack) but am thrilled that the choice did not lead to a binge. That is so new that it gives me hope and reassurance that there is food sanity. So I gave myself a star because - because I think it is great.
Tomorrow is my bday. I have a terrific day planned. Last day left of my "single" life. I am up early to hit Macy's day and SCORE BIG with my gift card. I am a BIG GAME Hunter for bargains in clothes. It is a hobby and so much more fun now that the clothes are a smaller size - sometimes single digit! Then I meet DH and DS in SF. We have a babysitter arranged and DH and I go to a little b&B with swing music and dinner, then a movie. Whoo Hoo!
My plan is to stick to what I have written down - add a bday cupcake and whatever I want for dinner - leaving a bite.

Pamatga: I agree that any eating for emotional reasons (or I guess not eating but I never had that problem) is letting the opportunity of "Facing life on life's terms" slip by. It is not what I am eating but how I am eating it.
Maplover: Strength to you for between meals. This stuff is hard and it takes courage.
Beverleyjoy, BBE, Daimere, Oh I guess everyone: You are absolutely right. I am amazed at the Extreme amount of good looking holiday food.Has it always been this way? Each time I say no strengthens my resistance muscle. I really want to end this season with a no gain. That is my Xmas wish.
Valerie: Enjoy Atlanta!

12-20-2011, 12:09 AM
Short post b/c posting on phone. Laid up still with back injury. Only got about 1 hour of work done today, which isn't enough. Made plan today, but had to deviate b/c too painful to cook, so DH made pasta with marinara. Ran into cookie dough with a spoon attached to my hand. Credit for not finishing whole thing though. Really want to feel better to take advantage of my teaching-free time. Ouch!

12-20-2011, 12:28 AM
If anyone has recipes that use rosemary (preferably by the cup), let me know! (see my note to va1erie for the reason).

WI: NC in kgs, Exercise:+40 820/1300 minutes for December, Food: 85%op, Read my Advantages and Responses: yes

va1erie: We potted up three large rosemary plants -- one for my sister-in-law and two for our sunroom, since rosemary doesn't reliably overwinter here (I'm leaving two plants outdoors to test that theory). In the potting process, we did a lot of trimming of the plants, so I had a small mountain of rosemary to wash, trim, and put the sprigs in water. They can be treated like cut flowers and will last for several weeks on the counter. I also chopped the trimmings, made two rosemary marinades and one rosemary salad dressing, and stored a bunch more cut rosemary in the refrigerator. For supper tonight, we had paninis made with rosemary-tuna salad on rosemary-olive oil bread and a salad with that rosemary salad dressing.

pamatga: you said "as long as I continue to practice the skills that helped me to lose the weight, I will keep it off. I have never felt that confident ever in the past with any diet program I was on. I feel that I am in charge and I am empowered as a result of that." Yep. That was exactly my experience from the beginning of Beck, too. As it turned out, I did kind of bounce into maintenance at the end, but I never doubted that I would figure it out, with the help of the people here.

Sending healing vibes to FutureFitChick!

Great to see MaryContrary, and everyone!

12-20-2011, 05:32 AM
Hi Coaches/Buddies/Friends!

Yesterday as I was walking down the stairs to head to work my brain must have been thinking Beck as I planned ahead for my food day. *click* I already knew I'd have my blueberry/banana/almond butter combo for lunch *credit* for sticking with my plan and resisting many tempting foods at work. Planned exercise was work, spontaneous exercise was tearing out the carpet in the dining room revealing a 125 year old original maple floor.

FutureFitChick, I hope you are feeling better soon!

I read lots of successes (even getting right back on track) as we walk together through this busy and food filled holiday season.

Take care everyone!

12-20-2011, 06:38 AM
Diet Coaches/Buddies - Stayed on plan, CREDIT moi, without external offerings, so it was easy. But, big food spreads and social gatherings are coming and I need to get my head better focused on my plan. Feel that I've been drifting away more often of late. In the past, the eating season has worked well for me because I've remained uber focused and had the benefit of avoiding all the excess. Gotta get back there.

Joy (gardenerjoy) – Just love the smell of rosemary; I'm drooling over your dinner. Only thing I know that can use that much rosemary is an infusion in, say, olive oil.

Debbie (Lexxiss) – Can't help but like your "blueberry/banana/almond butter combo for lunch." Congrats on finding that wonderful old maple floor.

Beverlyjoy – Now this is impressive, "I didn't eat one cookie" - Kudos for keeping the focus. [Well, pineapple glop sure has all the addictive ingredients - no wonder it's delicious.]

FutureFitChick – Ouch for that back messing up your thesis schedule. Kudos for a prompt recovery from the attack of the cookie dough. A good Helpful Response toward raw cookie dough is "Salmonella, Salmonella, Salmonella," LOL.

Mary (MaryContrary) – Congrats for making it through another semester, and Kudos for getting back on track despite stress and emotions.

Pam (pamaga) – Congrats on the success of your Team Challenge - sounds very supportive. [Yep, the Italian panettone and the German stollen call to me each year as if I've never had a sweet bread before.]

maryann - Happy Birthday!!! Hope you score at Macy's and have a joyful evening in San Francisco. And Kudos for avoiding an opportunity for a binge.

Val (va1erie) – Good choices at the salad bar - I also have that problem that feeling starved when I start a meal leads me to eating quickly, and thus too much.

maplover – Hope the lunch skipping exercise went well.

Daimere – Kudos for working on tailoring your eating plan to what works for you. You made me google "tabatas" - that's an intensive four minutes.

Readers - chapter 4 Stage 1 The Success Skills Plan
Success Skill 7 Plan and Monitor Your Eating

reality check
If you are thinking: I don't want to restrict my freedom. I want to choose my food in the moment.
Face reality: You will need to give up the freedom of spontaneous eating if you want to reach your goal of permanent weight loss But isn't it worth it to reach this extremely important goal?

Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), pg 90.

12-20-2011, 08:22 AM
report: read my cards, weighed (4 under goal), ate slowly and mindfully even though on the road, though when I got home I did eat some fudge that a neighbor had dropped by. That's the downside to our neighborhood having a tradition of delivering handmade treats! :) Got a ton of spontaneous exercise walking all over Emory's campus but nothing else as I was driving for 8 hours for the second day in a row. Contacted my diet buddy.

Daimere -- good for you for going right back to healthy eating! That's the most important thing, not whether you follow the plan perfectly 24/7/365.

maplover -- credit to you for working the program!

beverlyjoy -- good for you for resisting all the food! Beck says studies show that health issues provide very effective motivation.

Pam -- good for you for focusing on friends instead of food! We actually did end up at Flying Biscuit on Piedmont and were disappointed after we'd ordered to discover it was a chain. A local small chain, which is better than a national chain, but we dislike chains on principal. Flying Biscuit fooled us because it didn't LOOK like a chain -- I guess we were in their 2nd shop, probably opened before they started thinking about franchising, and it definitely looked mom-and-poppy rather than chain-y. We'd wanted to go to the Highlander in Virgina Highlands area as they'd been featured on an episode of Diners Drive-ins and Dives, but discovered they're 21-and-up. I was surprised -- even at LUNCH they can't allow a kid in with her parent?

FFC -- best wishes for the back injury healing fast!

gardenerjoy -- wow, the rosemary plants sound cool! I'm afraid the most I've ever seen in a recipe is a T of cracked dried rosemary!

Debbie -- yay for sticking to plan and starting to automatically use your Beck skills!

BBE -- I've got some big food spreads coming, too -- one Thursday, one Friday, one Saturday, one Sunday. After that I'm hoping life starts to normalize again.

MaryContrary -- good to see you! Credit for checking in here!

12-20-2011, 09:52 AM
FutureFitChick: Oh no, walking up stairs would wind me at my highest. This fitness thing has been as a result, and to promote, weight loss. Now that I have a goal, it’s much easier but the scheduling lately has been hellish! Looking to getting back on track in January.

Bill: you mean the SureKillCrawlWay? :)

Still nuts here and these last few pounds to 50% are still messing with me! We leave for our home town on Thursday and will be gone through the new year so lots of nuttiness getting everyone ready to get out the door. I was hoping to ride today but we'll see. Since it's pitch black at 6pm, my ride time is greatly diminished and the kids have needed me around for various reasons too.

I'll be in touch soon!

12-20-2011, 11:43 AM
Good morning everyone!

Things have been going well for me. Weight down 1.2 so have adjusted ticker. Need to update the pedometer steps again, forgot to wear it on the weekend so am giving myself a low number of 3000 steps each day. Saturday I did get to the pool and surprised myself with 20 lengths. Had a very nice relaxing day on Sunday and really needed that.

I've started on a new plan called the P.I.N.K. Method. Saw it on Dr Phil and ordered it mainly for the workout DVD's. It also has a nutrional component and the claim is that it removes the CRAP (caffeine, refined sugar, alcohol and processed foods) from your diet. The first couple of days were hard but now I'm amazed at the amount of energy I have and how I no longer feel sluggish. I'm sure that's from the lack of white sugar and flour coarsing through my body! Whatever it is I'll take it. It's also made me really consider (along with my Beck skills) any of the treats that have come into the office and I can proudly say that I have not had one single chocolate and don't want one. We are going to have a nice quiet family Christmas dinner for the 4 of us, I'm not doing any baking either and am feeling quite stress free about it! I want to get through this holiday season without gaining. Maintaining I will be fine with.

Again it seems like everyone is having success on their plans. Keep up the good work. :carrot:

12-20-2011, 03:09 PM
Credits: checking in here; weighing in; downloading an app on my iPhone to create digital A&R cards; bought new, heavier walking weights; putting down my fork; limiting late-night eating.

Needs work: exercise; food measuring and tracking; eliminating late-night heavy snacks.

Today's objectives: gather materials for current diss chapter; exercise; create four A&R cards on my iPhone. Measure food portions. Put myself and dissertation first, no matter what is going on with the DP. Continue to exercise my right to say no or Now is not a good time, and NOT feel guilty about it.

Off to continue on track with my day!

12-20-2011, 05:14 PM
Mary: all my cards plus my 'why I want to lose weight' list are all on my iPhone. It's always with me and no one knows what I'm doing if I'm reading them... I just look like I'm checking email or Facebook :) Has worked great for me!

12-20-2011, 05:39 PM
Hi Beckfolks... yesterday was a healthful day. I am so grateful for the willingness to try and to NOT go into the freezer for cookies and raisin/nut bread. I planned/measured/logged, drank lots of water, shopped to have healthy things in the house, left a bite, tried to eat slower... credit - grateful too.

What I really need to figure out is a way to have more healthful choices at Christmas eve dinner. It's DH's traditional dinner. No matter what, I don't think I can change it. (heck... I know I can't change it because it's DH's tradition LOL)- leg of lamb, mashed potatoes, gravy, wilted lettuce salad (make with DH's Granmda's recipe with bacon!), rolls, asparagus and cookies & pastries. I can have a small piece of lamb, asparagus, pull out my salad before the dressing goes on (it HAS to be served predressed - tradition). The mashed potatoes will be full of fat and so will the gravy. I make the gravy. I've decided to make it to the thickness I like...then taste and season. It feels good to just say these things - it makes me feel that I can do it. My cousin doesn't like lamb, so we cook a chicken breast for her. I could do that for myself, too. The big motivation, to be honest, is that I don't want any stomach or gallbladder pain. Also, my triglycerides can't go up one more point. I guess I'll take the motivation anyway it comes. (and I hope it comes) Also, grateful for the beck strategies.

Christmas day will be easier to manuever. It's ham, peas, cucumber & onion salad, pineapple bread glop (like a bread pudding made with white bread, butter brown sugar, eggs & pineapple - Yikes) , rolls. I will put on some cut up veggies too.

Isn't it crazy that we/I have a strategy for food. BUT - it's the nature of my addiction to food. I need to learn a way to live with food in a sane and healthy manner. Reading Dr. Beck's book is helpful to me. I can fall back on that along with my 'health scare' to, hopefully move forward.

I plan to have lots of fruits and veggies around. As I know many sugary, fatty things are coming through the door for the weekend.

I can't wait to see my grandson!

Pam - thanks for your thoughts and prayers for my sister's recovery from surgery.

Valerie - so many credits. It's hard when the neighbors and relative bring so many goodies. Honestly - do they think I need to be eating this stuff. I know... of course not. It's up to me what I eat... DH can eat anything, really and not gain.

billbe - credit for your on plan day yesterday. It's good to have a solid day - it strengthens that ole' resistance muscle.

I hope you all are doing well.

12-20-2011, 06:27 PM
Beverleyjoy:Enjoy Your Grandson.
Lexxiss: Enjoy your beautiful wood floors.
Tazzy: I hear you about not wanting to gain this season. I was just saying that yesterday. It really is what I want for Xmas.
BBE, Gardenerjoy, and Valerie: I can imagine maintaining your weight might be even more difficult than those of us still losing. The wolf is not "physically" at your door this season and would be easier to ignore than those of us still losing.

I am mid birthday. Scored big, big at Macys. Stayed within $20 of my bday money and got a ton of really cute things. OP all day so far and I amr eally grateful. Dh and I have a special evening. I think I might take a nap before we go out.

12-20-2011, 08:55 PM
Once again a brief post. Will make more time tomorrow morning, I promise. The day without lunch was terrible. Even though I had a late breakfast, I was ready for dinner at 4:30 and I cooked and ate it. But then I seemed to just keep on eating all night. But when I got on the scale this morning I was down 2 from my recent high. So something must be working.

So today I did a vague plan without even cracking the book. But something is working for me...I had an unbelievable amount of energy today and got an enormous amount accomplished. In addition I got back to the gym for the first time in about 6 weeks and did well on a very strenuous workout. I am pumped...excited to see what Beck has in store for tomorrow.

12-20-2011, 10:43 PM
Hi, Coaches and Buddies.

I had a plan today and tracked all of my food. I added a snack at the end of the day, because I was way under my range for my goal. I ate sitting down for all of my meals and left food on my plate for B, L, & D, but forgot for my two snacks. No planned exercise, but did get in to work for a few hours. My back is still bothering me and I am getting concerned that it is disk related. I guess that is payback for not getting myself to the gym during the last 3 months.

I should have exercised NO CHOICE today, as I found myself repeatedly returning to the kitchen looking for a sweet. I guess I did exercise NO CHOICE, up until the last addition of popcorn, so I'll give that partial credit.

I'm getting worried about all that needs to get done before my in-laws get here on Friday night. I really hope my back improves so I can get some cleaning, present wrapping, grocery shopping, and decorating done before they come. Augh! Oh, yeah. And all of the writing I need to get done...

BeverleyJoy, you've got nothing to worry about for the traditional dinner, becuase you've already made the solution for yourself! Stick to the plan and you will do great! I KNOW YOU CAN! Just keep focused on how many future holidays you want to celebrate with that grandson of yours!

BillBlueEyes, sending positive thoughts your way as you navigate even more holiday parties. I know you won't get settled in those old habits again!

Fyreflie24, I hope you get everything done and get to have some calm moments soon. Have a wonderful trip with your loved ones!

GardenerJoy, I needed some of your rosemary for the trout I cooked tonight! As far as a recipe, I've tried to make rosemary crusted tilapia before, and did not break up the rosemary enough. As a result, it felt like I was eating pine needles and ended up scraping most of it off. I hope you have better luck!

Lexxis, your exercise yesterday sound very rewarding!! Great job on sticking to the plan!

Maplover, it sounds like the skip a meal turned in to a pretty powerful day for you! Great job!!!! I am really excited that you came out on the other side with such smiles!

Maryann, sounds like you had a terrific birthday. Shopping must have been a blast for you!

MaryContrary, don't you love this time of the semester? No teaching or classes and time to actually get work done! Yipee! Great job putting down the fork and increasing weights for exercise.

Tazzy, you sound like your on top of the world! I'm so glad you are feeling so good. Keep it up!

Va1erie, great job with the exercise! That is a great way to combat the long car ride.

12-20-2011, 11:03 PM
Progress photo... at almost half way... :)

12-20-2011, 11:32 PM
Tried to eat away some frustrating disappointment or maybe it was disappointing frustration. Didn't work. What did work was identifying the problem, listing some possible solutions, choosing one, and implementing it. (yay for 2-day shipping!) Overeating proved to be a lousy strategy. The rational approach was a winning one. I would like to remember which strategy works next time.

WI: +0.1 kgs, Exercise:+55 875/1300 minutes for December, Food: 75%op, Read my Advantages and Responses: yes

BillBlueEyes: The boogie man of salmonella keeps me out of cookie dough, too. A repeated whisper of "trans fats" keeps me away from doughnuts, too (and please don't tell me if they figure out how to make them without trans fats).

fyreflie24: Donamari, you are looking great!

12-21-2011, 01:11 AM
ok coaches I lost my post.


weighed today and saw 274 on my wii fit
weighed and measured my food
stayed on my foodplan
did a 2mile fat burning WATP session
tracked all my food
dropped off a box of kitchen stuff to the salvation army
have a second box on the go--I am practicing "living without these dishes" for a few days to see if I really want to keep them--they can't go in the microwave but are sentimental to me as they were my grandmother's good dishes
planned my food for tomorrow
drank my water
posted here inspite of losing my post! argh.
did not eat to overfull today
started focusing on what I can do to make my own money, sooner rather than later. Started investigating craft and art shows I used to do and I am seriously considering if I should go there again.
Made a visit to my bank to change my mailing address which is a step toward re-starting my craft business. Here's the reason: DH snapped at me, unfairly I might add, over xmas presents and that I should only buy those I can afford with "my own money". He knows I have been trying to make money here and for some reason this has not happened for me yet. So this was an obvious, hurtful, dig at me. I asked him if he was being funny, or mean, and he said "a little of both". This was two nights ago now and he while he hasn't apologized, he has gone out of his way to be thoughful, kind, and considerate--much more than he has been in months, so I know he knows he acted like a _ _ _ _ _. I chose not to react but to *try* to let it go and chalk it up to the stress of the season and his work stress which is quite huge right now. he is dreaming of working in a coal mine and the shaft he is digging in gets smaller and smaller threatening to cave in. He also dreamt he was in a house and he noticed he was holidng up the wall with his arms--the bracing was failing. Yes, these are real dreams dreamt this week. I dreamt I was being sacrificed on an altar last night while the audience cheered *sigh*, so we are both going through it it seems. If DH does say anything like that again, woe to him is all I can say. The last time someone tried to lord money over me we didn't talk for two years. I don't really respond well to that kind of thing *ahem* and I am very capable of cutting off my nose to spite my face. It doesn't happen often but when it does... yikes. So, for today, I am grateful we are back in our "normal" state.
BIG BIG CREDIT for NOT turning to food while full of anger and venom and later sadness and frustration and fear. I really, truly, did not use food to cope with these strong emotions and once they passed I persisted in my victory by just staying on track and doing the same old same old: stickingto my foodplan, and staying focused on my weightloss and all the GOOD THINGS I have in all realms.

Anyway off to bed. Sweet dreams to moi:cloud9: et toi.

That's it and it's a lot. Talk to you guys tomorrow.

12-21-2011, 04:30 AM
Hi Coaches/Buddies/Friends!

My day has been very long and has had many twists and turns....long hours, holiday prep and DH suffering with a bum knee. We had a late lunch and slept through dinner. Now we're both awake and hungry. DH wanted pizza and the logical decision was to pull out a premade and deal with the incredible calories involved. My thought out choice was to take the extra time to make one healthy using a WW boboli shell. *credit*

Beverlyjoy, you said "Isn't it crazy that we/I have a strategy for food. BUT - it's the nature of my addiction to food. I need to learn a way to live with food in a sane and healthy manner.". I have thought alot about your comment this evening because I think that too, from time to time. One think I DO have to acknowledge is that part of my situation is "addictive behavior" and the other part is some type of body disposition, a factor which I don't have alot of control over. My DH can eat 4x as much as I and is skinny as a rail. He eats emotionally, etc. Our major difference comes at the scale. My weight is my motivating factor for learning to live with food in a sane and healthy manner. I can't eat every time DH does and Beck skills help me learn how to say no.

Funny, we're like kids staying up all night. I believe that Wednesday is the only day we could both sleep in for months and months. I don't know if it will work but I'm going to try.

12-21-2011, 07:53 AM
Diet Coaches/Buddies - Stopped at several places during my walk (CREDIT moi) to buy stocking stuffers. I still love the notion of a Christmas tree with much too much stuff under it. Since no one needs loads of real presents, I wrap stuff like boxes of tissues and cough drops to make up the volume. Kids seem to like the childhood joy of opening gifts.

I stopped at the bank to get the five gold dollar coins that I now use instead of the gold foil wrapped chocolate coins that we put in stockings for years - because that's what was in the toe of my stocking as a kid. In only six years it's become our tradition.

onebyone – Terrific choice to stay your path in the face of the strongest of emotions - Kudos. Love your clarity, "persisted in my victory."

Joy (gardenerjoy) – Monster Kudos for "identifying the problem, listing some possible solutions, choosing one, and implementing it" - good for me to be reminded that when I'm putting unplanned food in my mouth, there's a strategy to figure out an alternative. [Think I'll try your "trans fats" next time I see baked goods.]

Debbie (Lexxiss) – Kudos for making a healthy pizza when a frozen one was available.

Beverlyjoy – Yeah, these traditions of food last a very long time. Apparently, we'll have bacon at Christmas breakfast - demanded by the kids because it's our tradition.

FutureFitChick – Yay for "work for a few hours" - here's hoping that your back stays calm for your holidays with in-law guests.

Mary (MaryContrary) – It's a big step this, "Put myself and dissertation first" - Kudos for making that choice.

maryann - Congrats for your victory at Macy's. Hope your birthday evening went well.

Tazzy - Kudos for feeling stress free for not baking for Christmas - makes it easier to just make not-baking your new norm. Good luck on your new plan P.I.N.K. - makes me LOL that all the young women with the word PINK on the bottoms of their sweat pants might just be advertising their diet.

Val (va1erie) – Yay for a neighborhood with the warm values of gifting food. Ouch for arriving food, LOL. Congrats for surviving an eight hour drive.

Donamari (fyreflie24) – Yep, really short days are upon us. Keep the faith as your body dithers about crossing your half way goal. [LOL at "SureKillCrawlWay."]

maplover – Ouch for a strong response to the hunger experiment despite all the positive results of high energy and accomplishments.

Readers - chapter 4 Stage 1 The Success Skills Plan
Success Skill 7 Plan and Monitor Your Eating

what to do . . .
1. Start a fresh page in your Diet Notebook. It should look like [Picture of food plan with three meals and three snacks: Planned and Unplanned]
2. Write down what you are going to eat and drink tomorrow. You don't have to write down no calorie beverages.

Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), pg 91.

12-21-2011, 11:39 AM
Hello Coaches

I'm going to do some kind of winter solstice ritual tonight. It arrives at 12:30am and I am thrilled to see it finally here. :cp: For me, this is a very positive day filled with the promise of lengthening daylight. I will be glad to see the 4:30pm darkness slowly receed. I may just simply light a candle, say some words of thanks, and have a special beverage:hat: to welcome the change of seasons.

My plan for the day includes making eggplant, lentil and zucchini soup. I actually have a recipe for this! I have been craving eggplants for weeks now. I find this odd but it hasn't gone away so eggplant soup it is.

My official WW weigh-in is tomorrow morning. I am, or course, hoping for a loss. I'd *love* a loss >1lb but I will be equally happy to see 275.4 for 14lb off and completion of my first goal: losing 5% of my body weight. I will be even more thrilled to reach the next milestone of 28lbs gone=261.4 and 10% body weight gone. I expect to reap the benefits of better health with that one. SO EXCITING to feel the promise of better health, better energy, better movement and, maybe even, being able to get off of blood pressure pills. If that day comes you won't be able to stop me from :dancer:dancing!

Also on my agenda is continuing to reclaim dining room and living room space from clutter and just plain "stuff all over". It feels so good to see some areas clean. I never thought I could do it and keep it up--just beng honest--but it's happening; the sink remains free of dishes and the counters are clear. Change is afoot.

I'll check back in later. Happy Wednesday!

UPDATE: I've added a picture of the lentil soup with eggplant and zucchini. It's pretty good stuff. I think I'll post the recipe later.

I never did get to the decluttering today. I ended up doing research for my printmaking project. Mostly I was reading about ink and paper and lino vs woodblock... all extremely exciting to me!

DH came home in a great mood. I'm so glad he's shifted into a better space. It was the best strategy for me to button my lip the other night. *credit* I think the upcoming 4 day weekend he's getting is helping his mood quite a bit, plus we have spent next to nothing for xmas so far, which I do understand is a good thing. He also asked me what I wanted for xmas and all I want are printmaking supplies for my trip: good ink, good paper, something to use for my printing plates-wood or lino but that will come most likely when I am there as shipping for that could be horrendous. It's going to be expensive, but it could actually be a really big deal for me. *credit for being brave and pursuing my dreams undeterred by age, weight, or fear.*

12-21-2011, 12:02 PM
Hi everyone,

Just getting caught up. Kudos to all for their healthy behaviours and using Beck strategies.

I had a few very busy and rather bad eating days. I'm experimenting with some different strategies to see if they help me. My blood sugar has been pretty wonky and I think I need to be more conscious about eating every few hours during the day in order to keep it even. I did that yesterday and it really helped. And I had no desire to eat late at night beyond a small snack. So I'll stick with this pattern for a while and see what transpires.

Hope you're all having a great day. Will do personals next time.

12-21-2011, 01:09 PM
I did a chapter yesterday. Credit. I plan on cleaning most of the space out in my extra bedroom so I can use it for exercise when I wake up (since the TV is taken when I wake up. My calf has been sore and I've been afraid I over did it last week or it's my work shoes. Instead of my circuit workout, I did some yoga and barre work. Credit! I had 2 servings of choc. covered pretzels instead of handfuls (and not at the same time). Credit! Standing up was better...not perfect but better. Credit!

Official weight on Monday: 261.4

pamatga- I have to have feedback on classes I teach. I'm half tempted to do a virtual class. I've already taped a version of a possible hoop class just to see how it flows and I could totally do that.

BillBlueEyes- Yep! Tabatas are pretty evil but if the studies are accurate, excellent! The gold coin tradition sounds great!

12-21-2011, 01:33 PM
Good morning Coaches,

Successful bday. I ate as planned, saved half my salmon for this morning, ate all of the most delicious lemon tart and two bite siz bday cupcakes. Weight was the same this morning, three piounds from ticker so I feel pretty triumphant.

Babysitting DS and DN today in SF. Plan is to sneak in onehalf hour of yoga, stay op with lunch of Salmon. Then I have another dinner out with friend. I am going try to not feel trapped being away from normal exercise routine and my food. I will have a month of this now as we have the holidays, then Florida, then grad school. The truth is, I can be at peace anywhere. I must just remind myself and do what works - check in here, weigh myself (I brought my scale) exercise even if it is not perfect or long enough. Just do it.

12-21-2011, 03:38 PM
GD everyone! I read all of your posts for the past couple of days. I was here earlier but my computer was running achingly slow so I rebooted that. A T-storm is passing through so if it gets where the lightning is too frequent, I will have to bail.

I will touch on some of the highlights for the past couple of days. It sounds like everyone is trying to find their way through the seemingly unending holiday foods. I have noticed that when I do "indulge" I am met with frequent trips to the bathroom. My body has been away from so much of these kinds of "rich" foods that my digestive system speaks for me better than I can here.

As a "treat" we bought some freshly ground vanilla hazelnut coffee. It smells heavenly even coming out of the packet. Paul and I are practically "pushing each other aside" to have the first brewed cup. :D Zero calories but oh how wonderful!

onebyone I go through this every time I buy gifts for my side of the family. I have only my sister and myself so I have a tendency to be the doting aunt. Why not? My dear angelic Paul turns into Scrooge (a favorite Dickens character of his I might add:?:). Since he has 7 living siblings, they only buy one gift based on a Thanksgiving raffle. I realize that we will probably never see "eye to eye" on this. I repeat never.

However, I pointed out to him that since I got such a late start in my Christmas shopping, I got a lot of incredible deals all over "town". Granted, the traffic was horrendous but I enjoyed myself. When he guessed how much I spent he was over by $100. :D. Instead, I wanted to open up a dialogue about what "meant" Christmas for him. He doesn't feel Christmas until he has sung in the Midnight Mass on Christmas Eve. Well, for me it is gift buying, wrapping, baking, decorating the tree and our home, both inside and out, and listening to Christmas carols "seemingly everywhere". As Christmas Carol ends "From then on, Scrooge knew how to keep Christmas very well indeed!" I just wish Paul would heed that advice. I just think that if he could "get into" more than just one aspect (although probably the most important one) he might feel more cheer.

"Oh, well."

Bill I love your family traditions. The best thing we can pass onto our children is the tradition of good health, including money health. Hopefully, they won't spend those gold coins the first time they are away from home. :D
I bought my great niece and great nephew personalized Christmas stockings this year as one of their gifts. I grew up with this and I have passed it down as we add more to our clan. Jude (who is 7 weeks old) will have a teething ring in his stocking along with some cute Winnie the Pooh socks and Sadie (22 months) will have "edible" crayons (she ate the last ones I sent:?:) and mini cans of Play Doh in hers. Aunt Pam aims to please! ;)

Here is something that I thought I would share about emotional eating, since I am recovering compulsive overeater and a staunch believer in the OA way.

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

There is an acronym H.A.L.T. that many recovering emotional eaters use to gauge where they are at "emotionally". Often when I feel like eating even though I may have just ate an hour before or especially if I am not physically hungry, I do a mental check off of the following. I ask myself am I----


If I am legitimately Hungry then of course a person needs to eat but quite often I can confuse "emotional hunger" with "physical hunger". Asking a second question like "What am I hungry for?" can also pinpoint what I am experiencing. Sometimes, I feel tense or I am bored. Pretty soon those foods that are great at distraction end up in my mouth.

If I am Angry, then I need to own it. Most often, I just need to express that to someone, preferably someone who will not tell me my feelings aren't important. Yes, they are! However, I have learned to take a step back and allow myself to "process" what I am angry about. Quite often, once I realize the exact reason for my being angry, the hot, flushed feeling goes away on its own.

If I am Lonely, I pick up the phone and call someone. I e-mail a close friend. I come here and chat with others. In other words, I connect. None of us were meant to go through life alone. It is not the natural order of "the human condition". We were meant to be a part of "something bigger than ourselves". When we don't recognize our natural need for community and companionship, in whatever form that may take, we will turn to food. Food is food. It can not hug us, love us back and certainly can not tell us to stop "abusing" it either!

If I am Tired, whether it is physical or emotional, then I need to "take care of myself". As a person who has had to live with chronic pain for nearly twenty years, I know a few things about insomnia. I can tell you that my food plan suffers when I have had a poor night's sleep. So, top of our priorities should be a good night's sleep. Period! If we feel "over-extended" emotionally, then we need to have some "me time" and do whatever will help us replenish our spirit.
************************************************** *****

Well, today is the informal "shop talk" in my new group "The Way". My son said the title sounds very "Eastern" spiritually. Yea,well. ;) So far, I have 23 woman (no men yet) who have signed up and are ready to take the Challenge starting Jan 2nd. To get the conversation flowing I posted a "faux food" quiz which I got from the book "The Fat Fallacy" by Dr. Will Glower. For anyone who never takes a look at the labels on some of the food they eat, I often find this is quite an eye-opening exercise. It is fun too. Most of the words in many "common" processed foods most Spell Checks don't even know!

Tazzy thanks for sharing about the PINK diet that seems to sweeping the land. I often have remarked how if it is new then someone on 3FC will have heard about it, talked about or is doing it. I have learned so much on this site. I can not even begin to tell you!

Someone new in "The Way" had mentioned that she was going to follow it (believe it or not but most of the people on the BLC site do not even follow the BLC food plan --hmmm?). Thanks to your post, I was able to respond to her questions with a little bit more knowledge than I had before (which was zero). I think that detoxing from the chemicals in most of our processed foods has been around literally for a hundred years. At some point, most of us who are doing a paradigm shift with our eating habits will decide to implement some if not all of these "practices". As Dr. Glower says in the above book, our bodies simply weren't meant to digest some of the chemicals in our modern-day foods. Good luck in your detoxing efforts.

valerie If I had known you were in Atlanta I would have taken you to some of my favorite healthier restaurnant(s). Flying Biscuit is a local "chain", as you mentioned, but I was thinking more of the fact that they are usually across the street from Whole Foods, since they buy all of their food products from Whole Foods, and hence they are healthier. Eight hour drive home? Boy, you are a nice Mom! :) I hate driving long distance. The only time I would consider it might be coming up soon when my son has his first major surgery. Then, I will do I-95, and only then.

Well, folks, my on plan is on. :D I am sitting with hunger. I am limiting myself to one piece of sweet bread for breakfast along with that dreamy coffee (and then spend the rest of the afternoon trotting:?:). One other meal at evening and then a light snack with my evening meds before I retire. That's my "getting through the holidays" plan. I am not making any holiday baked goods until I am ready to ship them out.

I have come up with what I consider a brilliant flash of inspiration. Rather than "preach the cause" of Dr. Beck, which I did in my last Challenge, I have decided to incorporate some of the Beck success skills right within the Challenge's "rules". One being; sitting down with no distractions eating. When they agree to follow the Challenge for a specific amount of time, they agree to whatever the perimeters of the challenge is. Since its my call, they are going to be practicing Beckisms without even knowing who and where this comes from. Oh, I will let them know in the "by and by" but for now--mum's the word.:D


12-21-2011, 04:01 PM
Hi coaches/friends/Beckies- yesterday was a pretty healthy day - calorie wise. My food planned kind of went out the window a bit. What I ate took some twists and turns - But, I ,managed to stay within the parameters of the food plan/exchanges. Our new neighbor brought over a big plate of different homemade cookies. I took one tiny bite of one - really savored that bite. Then- wrapped them up and put them in the freezer. It would have been better to PLAN for one today, instead. DH was so funny - said, please don't throw them away before I get to taste them. Other folks might think it's a funny comment. But, he knows that I will put dish soap on and throw away tempting foods, sometimes.

I am giving myself credit for writing down everything I ate… even though it was not all planned. I drank lots of water, always left a bite and did my exercises.

Today I took my mom to the doctor. I brought my journal and the Pink Beck book. I read and reread the part about special occasions, parties, food pushers, etc. I wrote several pages in my journal. My ‘usual’ stuff - reminders, food plan, strategies, certain things on my response cards, goals, etc. Then I wrote down things I know will be challenging over the next four days. I wrote down how I can make it some easier and I wrote what I will say when I am not eating what everyone else is eating. Actually, it’s pretty basic… my triglycerides can’t go up one more point - along with lots of fat might cause a gallbladder attack. I may not mention the gallbladder stuff - maybe its too much information. I know that all the folks who are here will be (over) indulging in the wonderful traditional food Christmas foods.. I wish I could too. NOT FAIR- oh well.

I’ll spend most of my time enjoying my grandson.

Also - after over a week of healthy eating.. I’ve lost five pounds and am back to my ticker weight. I am grateful. (I’ve never ever lost weight in December before.) I seem to be ‘playing’ with these five pounds. I am aiming for more constant food sanity via Beck and my healthy concerns that have hit me over the head.

Fyreflie - it’s nice you can put your beck info into your iphone! Handy to have it right there! Your progress photo are awesome. Big difference - you should feel proud. Carry on.

Maryann - happy birthday!! It’s fun shopping with birthday money. Credit for being OP all day. Good job on saving half your salmon!

map lover - wonderful to see the scale go down two pounds for getting back to the gym!

Future/fit/chick - thanks so much for your vote of confidence in me getting through the holiday food explosion! You had so many credits… wonderful! Carry on. I hope your back feels better. Wrapping can irritate a sore back. Don’t wrap… put things in a gift bad with a sheet of tissue paper on the top. Easy and you can reuse it. Take care now.

Gardener/joy - sorry to hear that you turned to food to help you with a predicament. I’ve learned the lesson of - food doesn’t fix it, too. Phooey. Credit for reading your rc/arc

Onebyone - so many credits!!! It’s wonderful that you DID NOT when feeling so many strong emotions. I am doing a happy dance in your honor for that.

Lexxiss/Debbie - major credit for forgoing the fattening easy quick meal and instead, preparing a healthy dinner. My DH can eat all day and doesn’t gain any weight, too. It’s somewhat frustrating, yes. You said: I can't eat every time DH does and Beck skills help me learn how to say no. That is such a good and perfect reminder for me, as well. It is what it is. I can’t eat like him. Once again, I’ll not fair…oh, well. Thanks.

Billbe - credit for your walk - in fact, you do a lot of walking and it’s such a good thing… double credit. Yes… certain traditions stand the test of time.

Erika - careful with your blood sugar. but -Sometimes it’s THOSE kind of things that can put us back on the healthier food path.

Diamere - credit for moving things around to make space for exercise!! More credit for doing some yoga when your muscle was sore!

Everyone…. Have a wonderful day.

12-22-2011, 12:10 AM
Had sad news tonight. Some of you were supportive of me two years ago when my brother's long time partner went into hospice and died. Tonight, her brother died. Details are a little sketchy, but we think her nephew, who is only 20, found him. He's now lost an aunt and an uncle, two years apart, both in December, both too young, and both involving some things that a young man just shouldn't have to experience. My brother's making a mad dash to Springfield, Missouri tonight to be a resource if he can.

WI: +0.4 kgs, Exercise:+0 875/1300 minutes for December, Food: 85%op, Read my Advantages and Responses: yes

12-22-2011, 12:13 AM
Hi, Coaches and Buddies.

Super quick post, as DH just invited some friends over for dinner tomorrow unexpectedly. Yikes! So not ready, nor am I totally recovered from back strain. But, I am feeling better and did get some activity in today (not yet to the gym however). I did a little house work and then would rest with an ice pack or heating pad and then do a little more work. Food was a little bit off plan, as my appetite was off. I subbed a piece of Gingerbread for my lunch, which likely worked out calorie wise, but was not a well-balanced choice. Oh well. It is one of my favorites and I should plan to treat with it once in a while. Next time I will plan to do so. I've still got to plan what we'll have tomorrow night, as my leftovers won't cut it for the guests.

By the way, I really appreciate all of you! I learn so much from sharing and reading your posts. Thanks.

BeverleyJoy, I'm with your DH. I thought for sure those cookies in your story were headed for the sink! :) (I admire your ability to do this. I still am stuck on planning for using most of the food in the house. You are stronger than me!) I will be thinking about you putting your plan in to action with this meal coming up. (You do it perfectly according to plan when I see it in my mind! Great job in advance for that!!) Thanks for the reminder about gift bags! I'll be sure to pull those out and use them!

BillBlueEyes, great job on the walk. I love your idea of the gold dollar coints. My MIL puts those nasty gold chocolate candies in our stockings. I think they are gross. My husband will never finish his candy (nor allow it to be thrown out). And the rest seems to always get left in the bottom of a stocking and melt with the heat of the fire. GREAT IDEA you have!

Daimere, great job on making space for your workout at home!!

Eusebius, I hope your blood sugar levels return to normal! Great job making a plan of attack to deal with it.

Fyreflie24, you look amazing! Such an inspiration for me. Thank you so much for sharing that amazing transformation! Congratulations on your success after the hard work I know it takes to get there!

GardenerJoy, thanks for the reminder of what useful problem solving looks like! Tremendous credit to you for identifying this and moving on.

Lexxis, great job on making the pizza! Way to keep your head about you! We've been making a lot more pizza at home lately. DH is lactose intolerant and vegetarian, so we'd always order 2 pizzas when getting delivery. That costs a lot of money too. So, I've been making a lot of dough in my breadmaker over the last few months and then grilling our individually made pizzas. Yum! And, portion control!

Maryann, great job on your traveling Beck skills! I admire that!

OneByOne, great job on not eating over that terrible comment. Moving is tough on everyone, especially when you lose your craft network and customer base in the process.

PamAtGA, I like your strategy for an eating plan during the holiday season. Best of luck with your new challenge group.

12-22-2011, 01:22 AM
Hi, guys! I know it has been ages since I posted. Actually, I have so lost track of time, I don't even know how long it has been. i just finished my grading and had my last meeting yesterday, and tomorrow I am leaving to drive from my home in Ohio to my brother's in New Jersey, so I have not had time to read all of the posts I have missed, but wanted to check in before I go.

In addition to not posting because I was so busy, I also wasn't posting because I found myself once again in a desperate daily struggle with my eating, and I was feeling too hopeless and ashamed to reach out for help. Thinking about the possibility of dating (I have gotten some nibbles on eHarmony but have not yet had the courage to try reeling any of them in!!) brought out all of the old core issues that underlie my eating problems, issues I thought I had laid to rest long ago. There have been moments in the past few weeks when I have wanted to totally give up, but then I read my advantages deck and remind myself of all the very compelling reasons I want to be thin, which gets me back on track for a couple of days. But it doesn't last, and that scares the crap out of me. I don't want to go back to my old life. I CAN'T go back. The biggest lesson I have learned in the last few weeks is just how right Beck is when she says that the pain is in the struggle to DECIDE whether or not to eat something. I am arguing with myself for hours over what to eat or not eat, and man, is it painful. I need to remember the NO CHOICE lesson.

There have been a couple of bright spots amid all of my recent angst. I sang my solo in church last Sunday, and it went extremely well, better than I could have hoped for. I am very proud that I really put myself out there. And I have made amazing progress with my personal trainer, who is pushing me really hard at this point. This week, for instance, he timed me while I repeatedly climbed a staircase THREE steps at a time!!! And I had my regular semi-annual visit to my GP. My diabetes is still in complete remission, and he told me that he has never had a patient so completely transform their health and lifestyle. He also referred me to an oncologist for input on what to do about my high risk of breast cancer. I have an appointment scheduled for the middle of January.

With the exception of working hard in the gym, I have let a lot of my Beck skills slide recently, and it is really scary and demoralizing to see just how easy it is to backslide. I've had several binges, have eaten in the car and standing at the refrigerator, have weighed myself only sporadically, and have not always planned my food in advance, which has been particularly problematic given the holiday goodies that seem to be everywhere I go. After every episode of unplanned eating, I have managed to get back on track for a couple of days before the next episode, so the damage to my weight is still manageable at this point (I weighed 131 this morning)--assuming I don't let things get out of hand any further.

I am taking my Nutrisystem food, my scale, and my computer with me to my brother's house so that I can get back on track. One good thing about going there is that my SIL has maintained a 30 pound weight loss for several years now. She is extremely careful about what she eats and goes to the gym almost every day. So I will go to the gym with her, and I do not have to worry about her pushing food on me. And hopefully I will be able to catch up on some sleep. Part of my problem is simply that I am exhausted, both physically and emotionally.

I hope everyone is doing well and that you are all enjoying the many blessings of the holiday season!

12-22-2011, 06:04 AM
Hi Coaches/Buddies/Friends!

Yesterday was 100% OP as I actively resisted all holiday goodies hanging around the house. My active Beck mind reminded me I could use my resistance skills and make that one day goal reality. I've weighed this morning and have a plan for healthful eating today.

BillBlueEyes, on Tuesday you said, "Stayed on plan, CREDIT moi, without external offerings, so it was easy. But, big food spreads and social gatherings are coming and I need to get my head better focused on my plan." Thanks for reminding me that those days without external offerings are a perfect opportunity to stay the course.

A quiet semi-organized, ultra snowy morning here in Colorado. I'm going to try and catch up with you all.....

gardenerjoy, sorry to hear of your brother's family tragedy. I'm glad your brother is able to travel and lend support.

Robin(4EverLearning), I was just thinking about you last night and was glad to see you post. Sorry to hear you have been struggling, yet I read many very positive behaviors in your post. Congrats on your successful solo! Glad that you have support with SIL as you head off for the holiday.

FutureFitChick, glad you found a way to take care of your back AND get some things done. Good idea to plan for a treat (gingerbread).

Beverlyjoy, great job simply tasting one bite of a cookie. lol at your DH's comment. Congrats on your scale dropping back down as you add on more healthy days.

Pam(atga), nice that you've found a Zero calorie indulgence for the holidays. I love the smell of the flavored coffees. Thanks for the HALT appropriate this time of year.

MaryAnn, Happy (belated) Birthday! What a simple message, "Just do it."

Shannon(Daimere), *credit* for doing another chapter in you book AND cleaning an area in your BR for exercise.

MaryContrary, glad to see you back here and credit for continuing to be mindful of what you need to do for you.

Erika(eusebius), yay for getting right back on track after a few off days and coming up with a plan to help stabilize your BS.

onebyone, honestly, I shed a few tears when I read your post. Mostly happy as I read of your solstice ritual and continued success with your food plan/Beck. I'll say my heart hurt for you with your DH's comment but I also felt it needed to just "pass on by" Big credit for zipping your lip as a strategy. When my DH is hurtful I say (to myself) THIS is not about me.

Donamarie(fyreflie), credit for staying your course. You are looking very healthful in your current photo.

maplover, you said "...something is workig for me…." Big credit!

Tazzy, yay for another downward move on your ticker! Quite a credit not even tasting treats at work. Yep, it's amazing to find the energy one has when giving up white sugar/flour.

Valerie, great job staying under goal during the holidays. Glad you had a safe trip!

12-22-2011, 07:06 AM
Diet Coaches/Buddies - Made a simple choice (CREDIT moi) at a Thai Restaurant last night - soup with pork and fish balls. The waitress assured me that fish balls were made with fresh fish. hmmmmm . . . I left one (CREDIT moi for leaving a bite, LOL) because it was a bit awful. Have to go look up what it was.

Today includes lunch with friends where my goal is to avoid the FREE bread and butter placed on the table.

onebyone – Congrats for keeping the marital angst at bay. Would love to drop by and have a bowl of that lentil soup with so many veggies.

Joy (gardenerjoy) – Sending supportive thoughts as your family faces another loss.

Erika (eusebius) – Thought of you while attending the play Three Pianos that consisted mostly of three guys playing and singing Schubert's song cycle Winterreise. A fun evening. Kudos for experimenting with strategies to get on track.

Debbie (Lexxiss) – Kudos for resisting all the holiday goodies - I need your persistence right now.

Beverlyjoy – Yep, "NOT FAIR- oh well." Kudos for being so consistent with the food excess that your DH knows to ask for some before they get the soap.

FutureFitChick – Hope your cycle of work/ice pack keeps your back calm. Neat to think of planning a piece of beloved ginger bread.

Pam (pamaga) – Your "freshly ground vanilla hazelnut coffee" is a dynamite zero calorie treat. Thanks for the HALT wisdom. LOL at your stealth Beck proselytizing.

maryann - Yay for topping off a good birthday with salmon for breakfast. Awesome thought, "I can be at peace anywhere."

Robin (4EverLearning) - Kudos for coming out to get back to your path. Congrats for that solo performance - just another hit of self-confidence to help face the dating scene.

Daimere – Ouch for that sore calf - hope you find the cause and don't let it deter you from your exercise.

Readers - chapter 4 Stage 1 The Success Skills Plan
Success Skill 7 Plan and Monitor Your Eating

what to do . . .
You can see [from picture on pg 92] that Lisa had three meals and three snacks. This is what I'd like you to plan, too. Studies show that regularly spaced meals (no more than five hours apart) help you feel satisfied with less food. In a South African study, when men ate small snacks between breakfast and lunch, they consumed 27 percent fewer calories at lunch, compared with when they ate larger breakfast without between-meal snacks. In Stage 4, you will be able to experiment with eating larger meals and skipping some or all of your snacks.

Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), pgs 92-93.

12-22-2011, 07:18 AM
Oh I am dithering. I had selected a paleo eating plan (high in protein and veggies, low in carbs), but suddenly, unexpectedly, and surprisingly lost my taste for meat. Well, I thought, maybe I should try to do low carb veggie (which has been done). So I have been doing this for the past two weeks and I must say I have been feeling emotionally great, and have had lots of energy. Unfortunately I am not losing but gaining (sudden reversal)….GAAK. Some of the things you need for protein—like beans—are fairly high in carbs.

Yesterday was the day I was supposed to start discerning between hunger and cravings, but I was not able to deploy any of the strategies and had an incident with some hummus in the afternoon. In addition, I went shopping and ended up buying an overload of veggies which I will never have time to cook, much less to eat. Double GAAK. I can be so wasteful with food. This Beck stuff is brining up all my lifelong discomfort with food...when I think I am going to be deprived, I stock up...Now in my house I not only have all the veggies, but also foods that I would normally binge on because I am planning to make things in advance of Christmas day. Oh the horror!!!!!

Tomorrow is the day I am supposed to officially “start” but I hesitate to begin something when I know I will be eating a lot on Christmas Day. I guess you could say at this point that I am confused. And want to get back that good feeling and energy I had on Tuesday.

Lexxiss: Good for you on the no choice

Onebyone: I can so relate to the addictive nature of eating way beyond full, and especially your statement “I've had eating/food issues for FORTY YEARS!” I think I can beat that!

Maryann: thanks for the encouragement. I also need a lot of alone time.

FFC: Good deal on the forward planning.

Gardenerjoy: I guess it is reverse body snarking to look at a picture and say “well she’s thin, she doesn’t really get it,” eh?

BBE: Sorry for the Swedish ambush, but glad you are saying “Oh well” and moving on.

Valerie: hope your Emory visit went well.

Daimere: Credit you for going back to healthy eating

Beverlyjoy: Kudos on the week of healthy days.

AKKK three more pages to read of your posts since I last posted. I will continue tomorrow or later

12-22-2011, 11:27 AM
Good morning everyone,

This will be a really short post but I'll be back either this afternoon or tomorrow after for personals. I'm very excited as I got on the scale this morning and am now officially down 30.2 pounds. It's very surreal to me to be in the 160's and the lower end of them. I made my goal before our cruise on Feb 11 and need to set a new one. The P.I.N.K. Method has really given me the kick-start I needed to continue on this journey. :carrot:

12-22-2011, 12:57 PM
Good Morning All,

Still in San Francisco this morning. I am sitting in SIL kitchen with a beautiful view of the bay. The boys are playing nicely in the family room. Sunny morning. It is one of those precious occasions when my outsides match my insides. Clear, content, in the now. A gift of staying resaonably OP yesterday with yet another day of eating out. Credit for making good the promises to myself of Yoga, working on MFA stuff, spontaneous exercise and the truth.

Usually, I would be out of sorts from not being home. I am here because my only son loves to be w/his cousin, because SIL needs some child care while she works till tom., to see my friends before XMAS. All good reasons but which still require me to be NOT home. But I made a plan and executed it to the best of my ability, slipped into leftover cupcakes, hopped back OP, had a perfect Chicken ceasar for dinner and was rewarded with a weightloss this morning. I am 1 pound from ticker. I am also rewarded with acceptance because there are a few family issues that make me sad this morning, but I seem to be willing to enjoy the morning and accept rather than throw myself into the rest of the cupcakes.

This is my choice - to be in the main stream of life which requires experiencing both sorrow and joy. I can't do that if I am cowering in an emotional closet with a bunch of Oreo cookies.

4everlearning: I don't know if there is one person on this site who can't feel the turbalence and fear you are going through. Be gentle with yourself. Recovery is possible. Peace is possible. In my 12 step program we have a saying "Don't quit five minutes before the miracle happens."
Beverleyjoy: You always remind me the difficulties of having a DH who wants the food around. I am lucky to be able to control my environment (when I am home that is) Credit for your negotiations.
Maplover: I stayed on the day you are on for a couple of days, practicing my skills because the day I was supposed to start the diet was filled with dining out events. It worked out well. I didn't overeat and gave me a feeling o success.
Tazzy: Cheers on the 60's - a big step.
BBE: Sorry the fishballs weren't up to snuff. Isn't it great to have a discerning pallette rather than the garbage stomach of the past. :)
FFCHICK: Good thoughts to your back. Easy does it.
Pamatga and Lexxiss: Congrats on good comfort choice ( coffee) and OP respectively.

12-22-2011, 03:00 PM

I had my official weigh in and was down 2.6lbs to see me meet and pass my 5% goal! I offically shed 5% at 14 lbs and am now happily progressing toward the 10% goal. I weigh 272.8 today and entered Weight Watchers at 289.4 on Nov. 17.

Blood pressure pills your time is NUMBERED!:yes:

I cannot believe that for Christmas I achieved this goal. I am so thrilled. I had pretty much given up ever being less than 275. I've been hanging around there for the past year or even longer. I do remember holding at just under 250 for my first year or two here but I seemed to go from 250 straight to 270+. I was ready to jump into the 300's when I saw my weight inch into the 290's last month. Yes, just last month. 5 weeks ago to be exact. What a difference a few weeks can make.


I'm about to enter the danger zone by baking three kinds of cookies this afternoon. I may lick the spoon. If I do, I'll sit down to do it and track it.

I will be sampling my baked goods when done, and tracking them. Tomorrow they go out the door with DH to his co-workers. I wanted to do something nice for the place that is sending us fast forward into the Middle Class. I *am* very grateful. I am really looking forward to making gingerbread men dressed in white shirts, black sugar ties and black belts with black shoes! If I can make it work, I will give them briefcases too. So fun. Such a disaster if it doesn't work though. I will remember Beverlyjoy's dishsoap method if that happens!

Bye for now.

12-22-2011, 05:38 PM
Hi Becksters - more 'goodies' came through the door yesterday. I know that folks have traditional sweets they make and share with friends at Christmas time. I admire the kindness of sharing these goodies with our family...BUT - I'd rather not have to face all this stuff here in the house. Family and more goodies are arriving in the next two days. It's so darn hard to have this around.

That being said, I tasted the newest sweet arrivals, counted it in my daily total and managed to stay within my exchanges via substitutions. I am so grateful. I am planning to have a taste of things I like. However, I am planning to stay with my healthier plan.

Thank goodness we only have to take it one day at a time.

I've stocked the fridge with lots of healthy foods. I hadn't thought of putting out a veggie tray and light dip. (Ya know.. it's not tradition.)

Not that I won't have tastes of things I want to taste... but - I am planning to do well. (I hope). Glad it's one meal/snack at a time.

Gardener/joy - I am so, so sorry to hear of the loss of your family member. It’s so sad… especially this time of year.. Plus so close to the other death. Sorry.

Futurefitchick - darn… that back spasm. I hope it calms down and allows you to enjoy the next few days. Make the quick invite food simple!! Good luck with your back.

4everlasting - nice to see your post. Safe travel to New Jersey. Wonderful to have a trainer who is so helpful!

Lexxiss/Debbie - CREDIT for resisting all the goodies and staying OP. Carry on.

Billbe - sorry about the fish balls. Ugh. (maybe it’s a cultural thing you need to grow up with to enjoy) Good for thinking ahead on how to handle the bread.

map lover - I am sorry you are struggling and are confused. Try to make a plan. A reasonable plan. It’s good you have the healthy things around too. It’s a hard time of year for us.

t-azzy - happy dance in honor of 30 pounds down!!!

Maryann - your being in SF sounds so nice. Good choice enjoying the morning instead of jumping into the cupcakes. Credit. It’s hard to learn that the food doesn’t change the family stuff. Not fair…I know..

Onebyone - I am doing a happy dance in honor of your WL and your wonderful attitude about food now. It’s wonderful. Love it.

Have a great day and time with family and friends in the next days ahead. Let's all try to be kind to ourselves.

12-22-2011, 10:23 PM
I think all this overtime is getting to me. I feel sick. I think I may be getting strep. Do I have to watch what I eat if I feel yucky and want to sleep? Or exercise? I can still eat and drink most stuff at this moment but once I really hit the strep zone, I always hate drinking water. I even indulged in some coke and some oj earlier. I had already planned today. I was going to do a quick 10 minute yoga practice before work until I woke up. Yuck. I wanted to rock this week because the scale has been looking awesome lately. :( :( I don't want to be sick for Christmas. I was sick for Thanksgiving. :(

12-23-2011, 12:26 AM
Hi, Coaches and Buddies.

I took the day off of work today due to running around like made getting ready for our friends to come over tonight. I also got the remainder of my shopping done for the weekend. Food was off plan (stood in the kitchen and ate unused, cooked lasagna noodles). I did stick to eating at home today for lunch, whereas I previously would have gotten fast food while out at mid-day running around. Exercise was tons of shopping and walking around the mall and giant stores. My back is mad at me for this, but hopefully rest will help.

Tomorrow, lots of work and I have to finish preparing for my in laws to come. More cooking will take place as well.

4EverLearning, nice to see your post tonight. I'm so glad you are hanging in there, despite the struggles! I was struck by your comment about being ashamed to post here when you were having a tough time. Shame is powerful when we let it be that way. That is really tough! I am really happy for you that you have a safe place to be at your brother's home. I'm hoping for you that getting away from home will give you a break to get back and stay on track where you want to be! Take care of yourself!!

BeverleyJoy, great job handling those food gifts! I'll be thinking about you with this meal coming up and KNOWING you've got it covered!

BillBlueEyes, I am laughing at your Thai fish balls. It reminded me of orering (also at a Thai restaurant) a seeminly heathy poched fish in a banana leaf. When I got it, the fish was the texture of pudding. I couldn't finish that either.

Daimere, get whatever rest you can to try and fight this yuck! It is so hard to focus on eating well when your energy is zapped! But, I know you can think this through and stay with a healthy plan! Take care of you!

Lexxis, smashing day for you! That is terrific. You sound very centered! Great job!

Maplover, I wish I had a good suggestion for you. When I start a new diet, I would always buy a week's worth of whatever plan's food. Then after about 36 - 54 hours in I would be completely overwhelmed with this time and effort committment that I would give up almost before I started. I've been doing better making gradual changes, but it can be frustrating to not see downward movement on the scale.

Maryann, oooo! This is so exciting! One pound! Clarity! Accepting your choices! Fantastic!!

OnebyOne, congratulations on your well-deserved 5% success! Way to go!

Tazzy, I'm tremendously excited for you! Great job!

12-23-2011, 01:59 AM
The death was ruled accidental overdose of prescription meds. Which surprises no one. He was a troubled soul, but generous, loving, and loved. People do worse. My brother is back in town, but his effort was appreciated. He'll go down again on Tuesday for the memorial service if he can make that work.

I'm relating to Robin (4EverLearning). I have a bad day, then pull it together for a day or two, then slip again. Today was a bad one and I don't have a plan for tomorrow, but I think I'll manage to make one in the morning. I need to find some of Beverlyjoy's willingness.

12-23-2011, 06:07 AM
Hi, all! Robin and I are going to give reporting in just to each other on a separate thread a try -- we've been finding it's too easy to skip checking in when there isn't a single specific person depending on you. In our old forum, we were pretty much it, and both of us felt a sense to responsibility to one another. Here, with others present to take up any slack, we found we were sometimes going for days without checking in, and we're hoping this will help.

We'll drop in occasionally while we sort this out!

12-23-2011, 06:07 AM
Diet Coaches/Buddies - Just as I planned, I ate no FREE bread and butter at lunch, CREDIT moi. Since I planned to do this, I take the credit shamelessly despite it being easy since none was offered, LOL. Ended up ordering a small Philadelphia cheese steak sandwich, ignoring the bread, and swapping fresh fruit for the French fries - so CREDIT moi for that meal.

onebyone – Congrats on blasting through your five percent goal. Thanks for "JUST HANG IN THERE AND KEEP TRYING."

Joy (gardenerjoy) – Continued supportive thoughts for a tough time. Thanks for the reminder that a bad day is an event, not the beginning of a bad journey.

Beverlyjoy – Good reminder, "Let's all try to be kind to ourselves." Shuddering at the thought that you'd violate tradition with a veggie platter, LOL.

FutureFitChick – Kudos for barreling forward despite your back - hope it survives. Yay for walking, even if in malls. [Putting Thai fish in banana leaf on my Don't Order List.]

maryann - What a happy start of my day to read, "Clear, content, in the now."

Tazzy - Yay for a kick start. Did you notice a P.I.N.K. thread ( starting here on 3FC?

maplover – Ouch for the confusion with a fridge full of veggies and a house full of trigger foods. Seems like an opportunity to write down a plan for the next three days of moderate portions of the food you now own - turning confusion into opportunity. My take on low carb diets is that the carbs in beans is not excluded.

Daimere – Ouch for feeling sick at a special time. Sending virtual chicken soup to make it all better.

Readers - chapter 4 Stage 1 The Success Skills Plan
Success Skill 7 Plan and Monitor Your Eating

what to do . . .
For now, though, it's important to learn the skill of planning three meals and three snacks a day - and sticking to this plan. At this point, you can plan whichever foods you want, and you don't have to write down quantities. You need to learn this skill of planning your meals in advance so you can fall back on it any time in the future that you put on a few pounds. It will help you gain a sense of control over your eating.

Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), pg 93.

12-23-2011, 09:27 AM
Hi Beckfolks/coaches/friends - Yesterday I had a healthy day. I am grateful. I stayed with my plan, measured/logged all food eaten, drank lots of water, did my journalling, read my arc/rc and more. I am always grateful for the willingness to try.

My GS (and his parents) arrived at 9pm last night. I am really looking forward to spending time together, having a few fun outings, catching up in person (rather than a text - I don't know why younger people would rather text back and forth instead of just calling and having a conversation....), and more.

I allowed myself a treat... I had it and enjoyed it. I kept it within my plan perimeters. That felt good to be planned... no guilt. (well maybe just a little LOL) Guilt with eating actually is a whole other topic for another day.

The fridge is full of our traditional Christmas foods along with lots of fruits and veggies. Fruits and veggies are a new addition to Christmas food possibilities. Yes, there's a giant fruit bowl on the kitchen table.

I hope you all have a wonderful weekend. May we all be kind to ourselves the best we can. I will try and check in tomorrow - early before everyone is up and about.

Mr. Cutie Commotion just woke up... gotta go.

12-23-2011, 09:31 AM
Hi coaches - I finally managed to put together a good eating day yesterday. Strategies that work for me:
1. Eating every 3 hours or so
2. Minimizing sugar and wheat
3. No choice - kitchen is closed after dinner
4. Deep breathing, very frequently, all day.

I will need these because the inlaws are showing up today and staying until Wednesday. Gahhhh ... I must breathe and stay in the moment. My mind spins off so easily in these situations and I need to be vigilant.

Not sure how much I'll be able to post in the next few days but I wish everyone a truly happy holiday!!

12-23-2011, 12:09 PM
Good Morning Coaches,
OP yesterday and I'll be heading home this afternoon. Two great things. I have a good feeling about the time here. Connected but I didn't feel overwhelmed or depressed. Got a little work in, a little exercise, a little relaxation. Ah, the beauty of morderation a condition I always seem to underestimate.

gardenerjoy: Knowing my history, you know I understand the place you are in. It is painful, it is defeating, but in my experience, it has never lasted forever. My heart is with you.
Beverleyjoy: Keep on keeping on with all that stuff in your fridge. Boy, that would be tough for me. The focus on your grandson is a great distractor and a great incentive. Enjoy your weekend.
Eusebius: I am glad you had a good day. When I can't string any day together, I feel adrift. One good day can set a pattern.
BBE: Nice switch out for fruit. Well done. All the vitamins will keep you healthyand happy for the holidays.
onebyone: You are a different person sharing these days. It is great to read. Freedom from the food addiction frees me to be the person I am supposed to be.

12-23-2011, 12:19 PM
Good Morning Coaches

Woke up in a great mood, albeit tired. I could tell my energy level was low last night and I made a decision to bake only half of the shortbread and half of the gingerbread. The leftover dough may even just go into the freezer. I don't even care. The third cookie hasn't made it into a dough yet. It's still just ingredients.

I piped icing onto my cookies for the first time in my life just before I went to bed last night. I just used glad sandwich bags as my piping bag and geez louise that was a mess, but I got through it. They look a little wonky (see picture) but you know what? It's good enough. I packed all the cookies into a cookie tin and sent DH off with them to his work. He was surprised how many cookies I sent off. I assured him I'd make him some more if he wanted them. He seemed very happy to be taking these treats into the office. I was happy about that, and happy to get them out of here ;)
*credit for a strategy

I ate 1.5 shortbreads this morning and shared a 2 small cookies with DH last night. This is a big success. *credit* I didn't even really lick anything, except in very small amounts to see if the taste was okay. I just whisked everything immediately to the sink and cleaned the bowls and the mixer blades/thingys (what the heck are they called???) so I would a) maintain a fairly clean kitchen and b) not be tempted to have second thoughts about the dough.

I can see how this weekend will be a real challenge. In a way I am grateful for NOT having tons of friends around bringing me xmas treats. I ran into an unexpected box of chocolates left at our door by our landlord of all people! The serving size was three pieces but I had only 1, giving DH strict instructions to a) not eat my half of the box and b) keep them away from me and c) only bring me the serving size. I actually may try to eat these moderately, 3 pieces at a time = 4 days worth of treats instead of 4 minutes!

I had to fight sabotaging thoughts, as in sabotaging my whole food plan, because I *really* wanted to go to a restaurant instead of eating food at home (which for me really helps keep me on track eating at home). I was starving, as it had been hours since I last ate too. I knew I was in a real danger zone because I was tired, hungry, worried about getting my cookies made and how they'd turn out, excited about reaching my weightloss goal and excited about moving forward in my weightloss as a whole, plus I have a growing excitement over my trip to Key West at the end of January and I got two book yesterday to help fuel that trip. I also have a *history* of NOT HANGING ONTO MY SUCCESS! It's why I have a saying for myself of persist in victory--I need to learn. I oftentimes sabotage once I have reached my goal. So, we didn't go out, I made dinner, which wasn't from scratch but I did count it and it was horrifically high in points but my program can incorporate a few forays into that. I still have a bunch of extra points to deal with xmas dinner at the MIL's place. So I need to be on plan until then. My personal mission is to stick to my plan this week and to get some exercise in. I worked out twice last week and I'd like to repeat that as well.

My new goal is to be 25lbs down when I leave for Key West. That's 9lbs and 5weeks away. I think it is doable. How great it would feel to have accomplished that as I head out for a life-changing adventure!

Have a great Friday and I hope to check in for personals later today.

12-23-2011, 02:47 PM
Hello Everyone,

Back to catch up on my personals while the clock ticks away until my office closes for Christmas break until Jan 03.

onebyone Congrats on your 5% goal with WW and am happy you found a plan that is working for you. Big credit on your cookie baking and sharing the joy of them with your DH's co-workers and only tasting a small amount yourself. Your recent posts have a very uplifting feeling.

BBE Laughed at your mention of all the people being a walking ad for the PINK Method on their sweatpants! Maybe when I get to goal I'll think about buying a pair though I think they'll always look much better on the younger crowd! Credit for not having bread when out to eat. I'm meeting 2 girlfriends for dinner next Tuesday and I was already checking out the menu to plan around it. I'm thinking I'll be ordering the burger but hold the bun as ther's not much bread on the PINK program. Probably not a request they get a lot, my DH said to just not eat it but I could not see the point of wasting the food if I'm not going to eat it.

Beverlyjoy Credit for a bowl of fruit on the table. Everytime I do that they kids grab that for snacks instead of the processed stuff in the pantry.

va!erie Credit for creating your check in thread for you and Robin. I would not feel bad about not checking in on this one all the time. I believe it was you who told me about a month ago that we need to do what's best for each of us and sometimes it's just a quick post with no time for personals. We all understand. :hug:

gardenerjoy I'm very sorry about your family's loss. May you find the strength to get through it. :hug:

FutureFitChick Credit for having lunch at home when you know that a fast food lunch will not be the best choice for your plan.

Daimere Sending healing vibes so you get through Christmas healthy.

maryann I'm very envious of the time you spent in SF. It's a favorite city of DH and I and I'd love to get back there again one day. I'm happy that you enjoyed your time and it was not overwhelming to you.

eusibius Credit for lots of deep breathing for calm while your in-laws visit. I think my DH uses that same technique when my family invades our home!

pamatga Thanks for the HALT reminder and big credit to you for all the forums you post on and all the inspiration and advice you are so willing to share.

Hello to everyone else I may have missed. :wave:

I have not been reading my cards lately but the journal for the PINK Method has a lot of the same ideas on writing things down so that has been helping. Elimatinating the refined sugar and processed food from my diet has been quite a change and I'm feeling really good. I have stumbled over some chocolate that has found it's way to our house and asked DH two days ago to hide the one box from me. He can bring it back out when we have more people in the house to enjoy it. I just started working out again yesterday and am feeling good getting back to that. I still need to update my pedometer steps but whenever I'm on the site my tracking book is no where close to me.

I'm not sure how much I'll get back here over the next few days but will be thinking of all of you and wish you all a very Merry Christmas!

:snowglo: :xcheer: :ginger:

12-23-2011, 06:20 PM
We had multiple severe T-storms and a one tornado that touched down here in Atlanta yesterday so I did not even bother to turn my computer on. The Warning was not lifted until 11:30 p.m. last night. With the unseasonably warmer weather (upper 60s) it has now turned quite cool (around low 40s) and will remain so for the rest of this weekend. I have been reading all of your posts though so I am "current" with all of your own "stuff".

onebyone I am so happy to hear that you not only kicked butt on that 5% goal but you are quickly moving towards that 10% goal! WTG GF!! Major Kudos on making cookies and passing them by. You are working it, GF!! I am so proud of you! :celebrate: :congrat: :woohoo:

BBE Well, you proved to me that you really are a man's man when you said that you noticed the PINK on the bottom of the ladies' sweatpants. You certainly are the rooster in this hen house! I for one hate to be free advertising for any designer. I just plain do. The only thing I would like my butt to advertise is that I have been doing the Brazilian butt dvd. :D Oh, yea! I have said NO with such determination to bread "suggestions" that now our waitress/waiter just comes over and says "Enjoy". :D Major Kudos on driving it home.

Beverlyjoy Good Job on showing others how it is done. I have fresh apples "for the taking" in a beautiful crystal bowl. Mother Nature's bounty should be framed as such.

va!erie What works for you and keeping your sanity with food works for all of us. We know you are working the program. We know.

Robin Thank you for being so considerate and letting us know where you have been. You have been in my thoughts. Please remember that you are in control and that you have the final say on anything/everything. You do not have to date until you are ready to. You do not have to return to where you once were regarding food, eating, binging, etc. Remind yourself as often as you need to that everything you have achieved regarding your weight loss and your relationship with food is because you were in control and made decisions to support a healthier lifestyle. It just didn't happen to you, you made it happen. :grouphug: We all love you!

gardenerjoy My second cousin, who was 20, was critically injured this past Saturday in a car accident. He was a passenger. Fresh snow and 60 mph do not mix. His parents had the difficult choice of removing him from life support yesterday. I understand your loss at this time. :hug: go out to you and your family.

FutureFitChick Great Job in working your plan in spite of the back pain and other "distractions".

Daimere I wish you and everyone else here the healthiest and safest holiday.

maryann Your recent posts sound good. You sound more grounded. If SF is what it takes maybe you need to visit there more often. I loved your "5 minute" quote. That is a keeper.

eusibius As one who also is mindful of how my blood glucose is such a measure of my overall health, I hope you tame that beast. :hug: for family whom we love but also "strain" us.

Credit I ate a whole fruitcake, not at one sitting but one serving at a time spread over a whole week. Slowly, mindfully, sitting down with the zero calorie flavored freshly ground coffee. I would love to say that it didn't impact my digestion but it did. Too much fat in it for one thing. I have been dealing with my old bleeding ulcer and an upset stomach for the past couple of weeks. I am swearing off all of my usual pain meds as well to help move along its healing. Upside is that pain is a great deterrent to overeating. I haven't felt like doing that at all.

Credit For knowing my limits and not exceeding them. I said goodby to two groups and now I have this group and my new one I am hosting. This past Wednesday we had an informal "shop talk". First mini-challenge was the faux food quiz. Second one is a Fitness Test that one of my other groups used to post on the first day of each month. It has several different exercises that test your overall fitness over your major muscle groups.

Credit Right now there are 25 women (no men yet) that have joined "The Way". In continuing with "setting some boundaries" and telling my other group that I will hovering in the background but after 8 p.m. I am off to spend Q-time with Mr. Paul.

Credit With making the decision to set limits also on what foods will stay here within my "domain" and what will not be permitted to come in. Sanity and balance always.

I won't post again until Monday since tomorrow is Christmas Eve and then Christmas Day. I wish Moderation for all.

Peace and Love


12-23-2011, 10:25 PM
Hi, Coaches and Buddies.

Not the best eating day today. I did not plan for (or actualy prepare for) today's food. I'm going to bed early to get ready for tomorrow. Still lots more to do before the in laws get here and I have to work in the morning too.

BeverleryJoy, enjoy your family! I hope your weekend is all you deserve (which is a lot of wonderful, joyful moments bundled together)!

BillBlueEyes, great job with the bread on the sandwich.

Eusebius, hope things go easily with your in laws. I'm glad you had a great day on plan to kick off their visit! Keep it up!

GardenerJoy, sending thoughts of peace to your family. I apologize for not seeing your post from 12/21 until just now. What a tough time of year for such sadness. Best of luck as you put together your plan for tomorrow.

Maryann, your visit sounds like a refreshing trip! I'm very glad for you!

OneByOne, great job handling all of those sweets around!

PamAtGA, hopefully the storms didn't affect you too badly. I'm intrigued by your loss of appetite in response to pain. My response is the opposite, I think because of the serotonin release and blood flow to the stomach. Wishing you luck on the determination of your upcoming plan!

Tazzy, that is great news that eliminating the refined sugar and wheat is helping you! Fantastic!

Va1erie, hope your new system gets you the accountability you need! Good luck!

12-24-2011, 05:47 AM
Diet Coaches/Buddies - Times do change: my assignment for my walk (CREDIT moi) was to bring home a bag of sugar - seems that we use it so little these days that when DW needed it for baking Christmas cookies, there was none and no one had noticed.

Stellar performance (CREDIT moi) at a party last night. I've been getting lax, so planned to eat like my early days. I did it. One plate, lightly loaded, no stuffing, lots of salad, lots of veggies, one small half-slice of ham, and fresh fruit for dessert. Double CREDIT moi for the dessert buffet skipped including home made pecan pie, tiramisu in a beautiful clay dish, cookies, baked goodies, and gloppy stuff non stop. I feel my resistance muscle feeling a tad better shaped for the big meals here over the next 24 hours.

onebyone – Yay for "It's good enough." Kudos for handling so many cookies without over indulging.

Joy (gardenerjoy) – Just waving with supportive thoughts.

Erika (eusebius) – Interesting that this helps, "4. Deep breathing, very frequently, all day."

Beverlyjoy – Yay for the arrival of your GS laugh therapist.

FutureFitChick – May your back hold up for the duration of the in laws.

Pam (pamaga) – That's some serious weather. Oh Yes, "Sanity and balance always."

maryann - A mantra to be sure, "Ah, the beauty of moderation."

Tazzy - Yay for getting your DH to hide the chocolate.

Val (va1erie) – Good luck getting your reporting back to its daily basis.

Readers - chapter 4 Stage 1 The Success Skills Plan
Success Skill 7 Plan and Monitor Your Eating

How to Monitor Your Eating
The next step is to keep track of every bite you eat and every sip of a caloric beverage you drink, even if it's a minuscule amount. Remember, it's not just the calories I'm trying to make you more aware of. I want you to be fully conscious of every time you strengthen your resistance muscle and every time you strengthen your giving-in muscle. It's not only calories, it's about the habit.

Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), pg 93.

12-24-2011, 08:45 AM
Hi Beckfolks - yesterday was a healthy day... I am amazingly grateful.

I made good choices during the day. I allowed myself (planned) to take a small taste of of any 'goodie' that I wanted. However, I did eat most of my tastes standing up - that didn't feel so good. I feel sure that I did not over eat.- calorie wise. I am grateful for the willingness to to try. We all went to our favorite Chinese restaurant for supper. I had my favorite Hong Kong Sea Bass and kept it healthy. It will be more challenging today.

Yesterday I drank alot of water, kept track of what I ate, and made a plan for the day - even wrote it down. Credit. I said No Choice to plates of cookies, pie, and homemade candy. (except for a plan nibbles of a few - I counted them as a fruit - Christmas magic)

There are enough cookies, pies, candy etc here to open up a small bakeshop. I am looking forward to saying bye-bye to them all SOON.

I am having a wonderful time with my GS. I am so happy to have my family here.

Billbe - awesome noone missing having no sugar. Major CREDIT for passing up so many goodies and keeping it healthful. Yes.. you should feel great about strengthening your RM.

Futurefitchick - I am glad you posted. Do the best you can. It helped me to allow some tastes of goodies - it wasn't a trigger, thankfully. I know it's hard to stop when starting with sugary and fatty things. Do the best you can. Plan, if possible, an outline for your food. I hope you are feeling better.

Pam - I am glad you were safe from the tornado. Isn't it lovely that we both have fruit out in a beautiful bow. I LOVE your sanity and balance goals. This sounds so healthy and on the right track. Credit.

tazzy - another person with a bowl of fruit out Christmas... awesome! Your PINK plan sound filled with good sound healthy approaches to food. Wonderful. Credit for asking DH to keep the chocolate out of sight... it's important to keep our envronment as struggle free as possible. That being said... there are enough goodies to start a small bake shop here.

onebyone - kudo's for having a strategy and reaching this weight loss goal. It's wonderful.

erika - Credit for your strategies for a good day. Awsome.

I hope you all have a wonderful day.

12-24-2011, 12:41 PM
Hi Coaches/Buddies/Friends!

Mom and I had an incredibly hectic experience in Denver yesterday. She had a medical appt. and we had to do all our food shopping. (No samples at Costco, one truffle at Whole Foods.) We had many lunch choices but I chose WF and had a great salad base to which I added bites of all different varieties of tofu. It was yummy and healthy. I brought sushi to our work party last night. It was the only 100% healthy item on the buffet table. I did enjoy tastes of other things, which I had planned in advance.

Today dinner will be with Kirks DD and her fiancee. I get to cook (yay) so we will stay with healthful choices; black beans, green chili, brown rice, a colorful fruit/veggie salad and tortillas which we will grill at the table. *credit* for saying NO CHOICE to premade tamales (Costco) after I read the calorie content. :fr: I bought a premade coconut cake (Pepperidge Farms) which I remember from when I was a kid. I'll have a piece and don't have to go through the baking process.

I'm maintaining my weight *credit* and am making as many healthy decisions as I can. I DID start on some broken biscotti as I packed jars(while standing) this morning. AS soon as I made myself sit, my brain kicked into *rational* and I stopped.

BBE, I had a similar baking experience. I opened the sugar jar and it was all in hard lumps. I think I may have not opened it since last Christmas.

onebyone, congrats on meeting your first goal!

:wave: everyone else!

Hang in there! Have a MINDFUL holiday!

12-24-2011, 03:44 PM
Hi coaches

I finally tracked evrything I ate over the last two days. I haven't been very careful and *no surprise* my points for the week are almost all gone (I have two left) and my points FOR THE DAY are gone and it's only 2:37pm. Not sure what to do in this case. I just had a little of this, and some of that and one of those and man, everything I tracked after the fact was the point value of some of my meals earlier in the week. It's a little disconcerting as we still have xmas dinner to get through and the minefield of home baked cookies and all at my MIL house where she just always pushes food at me/us.

On top of this, my back is threatening to sieze up. Not sure why. I can feel my sides "catch", sort of stiffen up and just stop. I really need to get myself to the pool soon. I have got to get some gentle moving back into my regular day to day life. I am trying to remmeber to take the time to just stretch out and stretch my back when I think of it.

Okay back to my life again. I need ti re-think my strategy for the days between now and my next weigh-in on Thursday. Thank goodness it's Thursday. I need to stop this overeating free-for-all right now and get back on track right now.

Bye for now coaches.

12-24-2011, 03:53 PM
Good Morning,

Here at home with DH and DS snuggling on the couch all morning. That is enough of a Xmas present for me :) OP credit for planned walk.

Merry Xmas Eve to Everyone.

12-24-2011, 10:23 PM
Hi, Coaches and Buddies.

So I made a plan for today, like I promised. But then I could not get out of bed on time to get started. I ended up getting drive through on the way to work and getting crap to eat! I was really down as a result and started thinking about exercise and started to make a plan for that. I skipped lunch on account of my terrible breakfast. The rest of the day was on plan for eating and I left a lot on my plate at dinner.

I've got to work in the morning and have some of the food prepared for tomorrow already. Breakfast is mostly made as well so I can get off to a much better start than today.

After I wrap a few small gifts, I am going to finish today's tracking and put in my planned food for tomorrow.

BeverleyJoy, your Christmas magic had me in stitches! Great job on the water and the plan! That is fantastic!

BillBlueEyes, great job flexxing the resistance muscle! You are a model Beckstar!

Lexxis, great job for getting through the hectic day and for NO CHOICE on the tamales.

Maryann, so glad you are enjoying the time with your family. Great job with being OP and getting that walk in.

OneByOne, best wishes for getting back on track. Hope your back is OK.

12-25-2011, 08:07 AM
Diet Coaches/Buddies - Did well with Christmas Eve dinner, CREDIT moi, even though the other males at the table were having seconds of the pork roast. Fell badly for Snicker-doodles - the world's best cookie ever, Big Ouch. I know not to have the first one of those because the next ones follow it like they were attached by a string.

I got all my chores done before the kids arrived, and I got in a walk (CREDIT moi) when I got assigned to make a run for apple cider even as the mulling spices were simmering on the stove. Boy does that ever make the house smell good.

onebyone – I'm going to try to join you in "get back on track right now" - when I snarf a few unplanned cookies, my mind seems to forget that I have an eating plan at all.

Debbie (Lexxiss) – Kudos for standing down tamales at Costco. Reading the contents of any of that store sold stuff just blows the mind.

Beverlyjoy – Love your strength facing all the homemade goodies. Yay for Hong Kong Sea Bass.

FutureFitChick – Ouch for the back making Christmas a challenge. Kudos for leaving stuff on your plate at dinner.

maryann - Yay for snuggling; Double Yay for having a DS who'll still do that.

Readers - chapter 4 Stage 1 The Success Skills Plan
Success Skill 7 Plan and Monitor Your Eating

How to Monitor Your Eating
Do the following:

1. Carry your Diet Notebook with you throughout the day and check off each food as you eat it. (Don't wait until later in the day to do this.)
2. Cross off any food you had planned to eat buy didn't consume.
3. Write down any unplanned eating.

Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), pg 93.

12-25-2011, 09:49 AM
Credit even though I'm sick and feel like crap and don't care what I eat, I'm still weighing myself every day. No denial here! And I refused a donut cause it was way to large for me to eat on my own.

And good news: my husband bought me a new fitbit (mine got lost in the mall years ago) and a new DVD player for my workout room that is cleaned out enough to do some barre work!

12-25-2011, 11:28 AM
Merry, merry and I hope you are finding ways to be of good cheer today!

I've been having visions of avocadoes in Christmas stockings, pineapple glop (that was a new one to me this year--I'm not putting it on the menu), and gingerbread men wearing ties.

We're doing the family celebration tomorrow, but we've managed to come up with a few things to make today merry, too. I've started a loaf of rosemary bread in the bread machine and we'll be taking a walk (high of 53 degrees!). Cornish hen on the grill tonight and a bottle of red from the nephew who sells wine.

12-25-2011, 02:17 PM
Gave in to the hidden box of chocolates last night and it showed on the scale this morning but totally expected. Got up early today to get my work out in before anyone else got out of bed so credit for that. Have a great day everyone! Remember all the progress we have made so far this year and today is only one more day.:)

12-25-2011, 09:36 PM
Hi, Coaches and Buddies.

I made my plan for today, but have not tracked it. I did OK, but ate too many sweets (two unplanned chocolate covered caramels and 2 extra pieces of homemade Stollen in lieu of lunch). I cooked a ton, and made it all vegetarian (and from scratch) for my husband and MIL. Thus included Mushroom Wellington, Corn Pudding, Yorkshire Pudding, Roasted Turnips with Brussels Sprouts & Rutabega, Sweet & Spicy Sweet Potatoes, and Honey Yogurt Whole Wheat Rolls. Dessert will be Reese's Pie (made with low fat graham cracker crust, NSA chocolate pudding, and Simply Jiff). It was exhausting, but I think it came out pretty well. I had no seconds and did not taste too much while cooking (I don't consider legitimate seasoning tastes to be off plan as long as they are not for the purpose of indulgence).

Gifts received included lots of chocolate candies, but good ones. At least these are worth planning for to include in a future day's food plan.

I will track tonight's food in a little while and also input tomorrow's plan into my tracking program. I will work in the morning and then try to get in some exercise as well.

BillBlueEyes, great job getting in a walk and not having seconds. Too bad about the Snicker Doodles.

Daimere, great news about the fitness related gifts. Also, good job on refusing the doughnut.

GardenerJoy, your dinner plan sounds delicious. Have a great celebration with your family!

Tazzy, great job getting in your workout. Too bad about those chocolates.

12-25-2011, 11:42 PM
Hi Coaches and Merry Christmas :clause:

Just wanted to pop in and get back to my normal life!

I weighed in today on the wii fit and saw... 279something. My last wii fit weighin the day of my official weigh-in last Thursday was 273 so that's a 6lb gain. I Know much of this is water retention but I had a tough time stopping my eating yesterday, though I finally did *credit* and even today I had some food I took out of the fridge and ate while standing up then *credit* stopped myself and shoved it back into the fridge.
Pure stress eating that.
I ate fairly reasonably at the MIL's house and stuck to one plateful of xmas dinner. So credit* for this, however I did have two alcoholic beverages, which I never do, and I also had appetizers "at will" when we got there. I seemed to have no strategy whatsoever to combat a coffee table filled with crackers, dips, nuts, olives, marinated mushrooms, spinach/artichoke/cheese dip, and chocolates and cookies, especially while assessing the lay of the land and trying to be calm and kind and cheerful. I was also overwhelmed by the unexpected amount of gifts she bought each of us and I felt a *twang* of concern for her that she overspent and it wasn't necessary. She just retired and while she says she's going on a budget and she's reining in her spending she is actually doing the opposite. I think we were all a tiny bit troubled by her actions. However, I was grateful to see that as I was sad that I was missing my family and my friends and bountiful presents have been some of that over the years. I also stuck with not getting DH a gift, which sucked, and he did not stick to that, which also sucked. The whole gift-giving/money thing is not an angry issue anymore. It's just confusing.
Suffice it to say I am glad to have my Key West trip to look forward to even though I just discovered my passport has expired:fr: So, this week, it's get passport photos done get to the office and get them to get it done by the end of January. So glad I looked at my passport now and not 4 weeks from now!

Gotta go.

12-26-2011, 02:13 AM
Merry Xmas, All.
Overall, probably the best eating day I have ever had in my life for December 25th.. Xmas Eve was totally OP. Today there were a few candies but meals were moderate.
DS and DH agree - could be best ever.

Talk later. We were up early and I have to get some sleep.

12-26-2011, 06:40 AM
Hi Beckfolks - I hope you all had a nice past couple of day.

Christmas Eve and yesterday were so busy. Many great memories and fun times with my family. I stayed very healthful on Christmas Eve . I am grateful. Calorie wise I was OK - content wise... it was mostly carbs. I am grateful for the wilingness to try. At dinner -I said No Choice to butter laden mashed potatoes & gravy. I ate my salad without the bacon dressing. Credit. I did have small piece of lamb, salad and roll. Credit.We had lots of folks dropping over all day - so much food coming through the door. During the daytime.. actually, I ate very little.

Christmas morning is so joyful through the eyes of a young child. Excitement filled the room. GS spent most of the day playing with new toys with only a few meltdowns.

Christmas was more challenging, food wise, I ate several unplanned cookies, peices of bread and chocolate. It felt 'sloppy' and unplanned - as it was. All my extra goodies were mostly eaten standing up. Phooey. There were times, however, when I used my resistance techniques to avoid eating. Only thirty minutes later to end up eating it. I got into the thinking of... it's my 'last' chance/excuse to eat all these treats. During the day - Christmas was a casual food day - we cooked and put things out for folks to eat when they wanted.

All this being said... the past few days have been healtheir for me - than I've been during a Christmas time with family than I can really remember. I am giving myself credit for that. The amount of 'extra' food I ate yesterday was very little compared to other years. I said... No Choice to plates of goodies that have been available all weekend. I am grateful.

The past week so much candy, baked goods, and unhealthy foods have come through the door. I need to send it out the door or out of this house when folks all leave today.

I've noticed that my son has gained alot of weight this past year. He's 6'3" - he can hold only so much extra weight with out it being unhealthy. It saddens me to see this. I certainly don't know how to help... I'll have to think about it. But, as we both know - it comes from within.

All in all I feel that, foodwise, I did very well. I am anxious, however, to get back in my comfort zone.

It's early morning - I'll try to get back for personals later.

Hoping you all had a wonderful weekend with many fond memories.

12-26-2011, 07:05 AM
Diet Coaches/Buddies - We had a super Christmas Day. Everyone brought energy into the day and played joyfully together. I have just as much fun watching presents being opened and comments thrown as doing my own.

But Arrrgh - overate several times. Ouch. Ouch. Ouch. Overdid the apple crisps for breakfast before anyone else woke up, and overate the bacon and egg brunch after we opened presents. We never have bacon, and for Christmas brunch I had three slices of Whole Foods 10-slices-per-pound Black Forrest smoked bacon. My brain is back in gear today. I plan to eat a standard, sane day.

onebyone – Kudos for checking your passport now instead of the last minute. The U. S. Department of State charges big bucks for our passport renewal, but BIG BIG bucks for fast turnaround. Seems like you can chalk up your visit to your MIL's as having survived.

Joy (gardenerjoy) – Love the thought of the smell of that rosemary bread baking.

FutureFitChick – That's an amazing cooking day; Kudos for making plan with that quality food around.

maryann - Yay for "could be best ever" Christmas Day.

Tazzy - Kudos for a workout before the big celebration.

Daimere – Yay for a new fitbit and DVD player for your workout room.

Readers - chapter 4 Stage 1 The Success Skills Plan
Success Skill 7 Plan and Monitor Your Eating

How to Monitor Your Eating
Recording all of your unplanned eating is essential because you need to squarely face all of your mistakes and devise ways to avoid making them in the future. Recording unplanned eating is also important because it can help show you if you are planning your meals and snacks appropriately. For example, if you notice that you often eat unplanned food in the afternoon, you may need to plan more protein at lunch and a more substantial snack between lunch and dinner.

Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), pg 93.

12-26-2011, 09:20 AM
Hi Coaches/Buddies/Friends!

I'm rushed this morning...have to get to work soon BUT I did step on the scale.*credit* Up, but to be expected. I really planned ahead and did fine at our Christmas brunch. I took small portions and was still the last to finish. I did engage in some unplanned eating (leftovers) but was graced with the call that we would postpone Christmas dinner until tonight. Fortunately, I had already said NO CHOICE and had stopped the snackfest. *credit* for going to bed and recognizing I didn't need dinner. I have a plan for work today and will think through my dinner choices while I'm working today.

12-26-2011, 12:06 PM
Good Morning,
Credit for getting on the scale this morning. Three pounds from ticker. Not terrific but as so many of you have said, better than the past me would have done. Leagues better. Spending a little time getting use to my new MacPRo Dh gave me for Christmas (sweetheart). Scattered thoughts and I still have "my" family Xmas today with all the cousins. I have started a new daily planner calendar and I want my first day to be marked OP. Credit for food plan written. Credit for exercise scheduled in.
Good Luck to everyone today as you detox from holiday influences.

12-26-2011, 01:34 PM
Hello Coaches

I'm just waiting for DH to get ready so we can go out to an outlet store to look at furniture. Perhaps there is a couch somewhere out there for us. DH, as you can imagine, is not in any hurry to go to an outlet store! *I* on the other hand, was ready to head out at 7am. He has another 30min before I go alone.

I forgot to mention that we all went for a walk *credit* after dinner to see these three houses near to MIL's place that were sheer xmas spectacles of light, sound, and motion. They were very over the top. One house had 7+ lit up versions of Santa and his reindeer (sleigh, train+boxcars, airplane with Merry Christmas written on it trailing behnd &etc) sitting on his roof, plus polar bears and penguins and geese and a cow mailing a letter to Santa at a mailbox which opened and shut. All I thought of was my brother saying how the LED light is taking over. I couldn't imagine these elaborate displays being made in the old-fashioned glass xmas light(bulb)s of yore.

Funny what comes to mind.

I weighed in this morning *credit* to see a drop of 1.1lbs so the water weight is starting to go. *If* I am *very lucky* I could weigh-in the same as last week on Thursday morning. This will require some workouts and a strict foodplan adherence inclouding no processed food which is full of salt. I also need to up my water intake. I'm going to try for this result. I *know* I won't see a drop in weight. No way and that's ok.

Better go. I surely don't want H to be waiting for me... think he's almost ready...

Bye for now.

12-26-2011, 02:06 PM
Just checking in. Overate yesterday, but actually lost a bit because I think I compensated for eating too much at midday by not eating so much in the evening. I did not plan the day contrary to some (great) suggestions by you guys. Next year.
I have cracked open the green book out of boredom and resentment for the pink book. It has really helped me. I've automated my response cards and my advantages cards (which I am choosing to call "the vision." i.e. what it will be like after I reach my goal)
more later

12-26-2011, 09:20 PM
Hi coaches

I'm posting because I am not very happy with myself and my eating today. I tracked all my food today and I am pretty much irretrievably in the red for the week with my WW points. I've over-eaten by about two extra day's worth of food. Yikes. Some things really surprised me in how high their points values were. And other things, that I held back on becaue I assumed they would be the bad ones, turned out to be ok, not great, but ok. Live and learn. I am finding it hard to stay away from the food though as I have opened the door to eating a lot once more. However coaches, I do have two positive thigns to report 1) I left some food on my plate at the restaurant this afternoon. The first time for that. I thought of the many of you who have done that and figured I could do it too. I even looked at what was on the table that I could squirt overtop of it to deter me from changing my mind and eating them afterall--there was no dishsoap at hand--but there was mustard. Luckily the waiter came and whisked it away from me before I coated it in mustard. 2) our walk at the outlet store was 45min for sure, could have been longer but I'm not sure so I'll chalk up the 45 for exercise. We didn't find a couch. The outlet store felt so depressing to me. I sure would not want to work there. Everything was scattered and picked over and tossed aside. It just really depressed me. And then, as I stood in the midst of a sea of clothing on the second floor, knowing that this place was pretty much the next to last stop for these things I started thinking about all the resources, all the raw materials, that go into creating each piece of clothing and here they all were, crammed together and for the most part, unwanted. Our whole way of life just seems so crazy to me sometimes. DH had a tough time in that store too, concurring that yes, it was a depressing place.

That's it. I will keep trying to get back on track. The kitchen is now closed. If I want anything that's too bad. NO CHOICE except for glasses of water.

Have a good night.

12-26-2011, 11:37 PM
Hi, Coaches and Buddies.

I ate all the food on my plan and then some. I am really disappointed in myself!

Tomorrow is a travel day and I don't yet have a plan.

Good luck to everyone working to get back on plan. It sounds like many of us have that challange this year.

BeverleyJoy, sounds like you had a tough day with some things to celebrate mixed in. Good choice to send those sweets out of the house.

BillBlueEyes, thanks for modeling "I plan to eat a standard, sane day." I needed to read that.

Lexxis, I hope you enjoyed to rain delay Christmas dinner. Credit for weighing and for NO CHOICE.

Maplover, congrats on the loss. That is terrific. Are you finding green to be significantly different than pink?

OnebyOne, sorry to hear about your gain. I know you'll get back on track!

Maryann, congratulations on your best 12/25 ever! That is fantastic.

12-27-2011, 06:35 AM
Diet Coaches/Buddies - Still having trouble with the Christmas goodies left lying about, Ouch. Fortunately, they will soon be gone and my environment will be back to that which makes my life easy.

Put away some of the Christmas stuff, CREDIT moi for the old environment bit. Am enthralled with my new book, A History of the World in 100 Objects - an abbreviated history of the last 2 million years as seen by artifacts in the British Museum. Fun, fun, fun.

onebyone – Ouch for no couch - stated for no better reason than I like the way it sounds, LOL. Kudos for that long walk and for leaving food at the restaurant.

Debbie (Lexxiss) – Way to go with "NO CHOICE and had stopped the snackfest."

Beverlyjoy – Right on with "I need to send it out the door or out of this house ..." - Yep, there is stuff in my fridge left here that just needs to go away.

FutureFitChick – Ouch for a difficult day. This seems to be the Hit-Hard-On-Christmas thread, LOL. Here's hoping that today goes per plan.

maryann - Congrats on your new MacBook Pro - you've got faster-than-a-speeding-bullet under the hood for your creative writing in that thing.

maplover – Welcome to the land of the Green Book. Kudos for adjusting your evening eating.

Readers - chapter 4 Stage 1 The Success Skills Plan
Success Skill 7 Plan and Monitor Your Eating

How to Monitor Your Eating
When dieters don't write down their unplanned food, chances are very likely they will forget they ate them. University of Chicago research completed on athletes, teenagers, and obese participants showed that nearly all people of all ages, weights, and fitness levels underestimate their food intake - some by as much as 50 percent. The study found even thin people forget to account for an average 20 percent of their daily food intake if they merely try to remember what they eat rather than write it down. The dieters I counsel forget about the cream in their coffee, the doughnut at an office meeting, the free cheese sample at the grocery story, the wine before dinner, and so on. And research from Bowling Green State University of 40 dieters determined that those who wrote down their food choices for six months lost nearly twice as much weight as dieters who did not write down what they ate.

Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), pgs 93-94.

12-27-2011, 09:07 AM

I get the rationale that Beck wants us to weigh every day. What I have to remember is that the number on the scale is just one more piece of information. I need to stop attaching personal feelings of self worth to it one way or the other.

Pretty successful day yesterday. I did plan my food (credit me) and kept to it mostly. I did begin automating my advantages (visions) and my response cards.

My new visions:

I will be healthy in old age
I will achieve my goals at the gym
My ankles will not bother me
I can run with ease
I will no longer obsess about food
I will be able to recognize and counter the crafty ways I try to deceive myself about food
I will feel better about myself
I will attract people
I will not be scared to date
I will not cringe from photos
I will look great
I will not have a bulging stomach
I will wear smaller sizes
I will be slim and I will feel slim

Lost .2

Thanks for being there!

FYI: Pink and green seem pretty similar, but green is more informative (for me) and less like a jail sentence.

BBE: hope the bad stuff is soon gone. Your book sounds fascinating!

FFC: hope you can say "oh well" to yesterday's perceived bad day.

onebyone: good for you for leaving food on your plate at the restaurant. Your words about our unhealthy consumerist society really rang a bell with me. This mirrors our unhealthy relationships with food, no?

maryann: as you said. It's not as bad as the last time and credit you for getting on the scale.

Lexxiss: credit you for the planning. Hope it worked out.

12-27-2011, 09:35 AM
Hey Everyone!

We’ve been running like crazy people but I’m finally able to stop by and say Hi. I should have more time these next few days.

My stay on plan goal wasn’t as successful as I’d hoped. We’re eating at friends’ houses a lot and I have a little of the ‘I’m just enjoying myself’ attitude. Not going totally overboard but I’m probably up, not sure how much. I’m going to make time for some workouts these next few days and will be able to control food better. I want to hit my 185 goal by Jan 1; will probably get on the scale today or tomorrow (just need to unpack it from the car). My jeans still fit so I’m hopeful :)

I did get my Tony Luc’s sandwich and it was divine! :)

I'll try to stay ontop of stuff here and get back to personals! I did read a bunch today :)

12-27-2011, 11:38 AM
Good Morning, All.
Last day of Xmasing today and I am happy. My sister is leaving tonite is leaving tonite. But I still have food challenges today. Yesterday I had one bad meal. Credit for not making it a bad day. Credit for seeing through on my exercise, weighing in (two pounds from ticker) and writing my food plan for today. I hear BBE about getting back to a safe environment. Although, we are heading for Orlando. I must learn how to practice this program in any place. This is Day 30 (again) about eating out. Beck's premise is it is basically always a special occasion and I must practice my resistance muscle and not overeat despite the circumstance.
Hello to all.

12-27-2011, 12:31 PM
Hi friends... I made it through yesterday within my calorie range - I am grateful. I stayed pretty much with my plan. However, I added bite of homemade truffles and some nuts that taste like the ones from a Cracker Jack Box. (I ended up at the high range of calories) These things need to get out of my sight. However, aside from the above mentioned goodies - the house has mostly been cleared of very tempting foods.

I did have some credits yesterday - I wrote down a plan, stayed pretty well with it, wrote down & counted in everything I ate, did my stretches & strengthening, had a lot of water and tried to carry on with my plan.

Wednesday's are my 'official' weigh in day. My scale was in our bathroom attached to our bedroom, where my son & his family all slept. I wasn't willing to tiptoe through the bedroom to weigh while they were sleeping. I had been thinking of weighing today, but, woke up and drank a huge glass of water. (Heaven forbid weighing after drinking water. LOL) I guess I must admitt that I wanted to wait one more day, too. It's that old time thinking of not just using the scale as informtion.

Maryann - major credit for not taking an off plan day into the whole day. I think it’s major.

Fyrefie - sometimes ‘not going overboard’ is a big credit. Soon all this extra food and goodies will not be so tempting. Get ready to hop right back on your plan and you’ll be fine.

Map-lover - you said: What I have to remember is that the number on the scale is just one more piece of information. It’s also hard for me to not look at that number on the scale with so much judgment. They say those thoughts will pass over time. Wonderful visions list.

Billbe - I hear ya on getting the goodies out of our homes so we can have more of a ‘food comfort zone’ - where the temptations are less. I’ve always agree with Dr. Beck on her thoughts of making your environment easier to live in. Your new book sounds great.

Futurefitchick - it seems that many of us have had a struggle during this time of the year. Let’s face it… we are bombarded with treats, family favorites and much more. Hop right back on your plan and you will be OK.

Onebyone - it IS amazing how when we actually keep track of our extra food - how much it all adds up to. You have been doing so, so very well. Now you/we need to go back to what we know works. CREDIT for leaving a bite.

Lexxiss/Debbie - major credit for stopping the ‘snack fast’. It’s often a hard thing to do. Plus.. Walking away from having dinner and going to sleep.

t-azzy - aren’t you glad the chocolate fest is over. Hop back on your plan and you will be OK.

gardener joy - hoping you had a nice Christmas. (yes, glop doesn’t sound very appetizing - but, it’s funny how family things get names.) It is delicious.

Daimere - I hope you are feeling better. Credit for NOT eating that donut.

I am wishing you all the willingness to move forward to our food plans.

12-27-2011, 06:21 PM
GD everyone! I have read all of your posts for the past several days so I am up to speed. It sounds like everyone had similar challenges to overcome and also that most of you "survived" the excess of the "feast" day(s) we seem to celebrate en mass.

I took off the weekend so that I could "chill". The past three winters have been quite hard on me physically because of my rheumatoid arthritis. I find it difficult to move about without a lot of pain. I missed Midnight Mass and Christmas Day Mass. For a practicing Catholic to miss a High Holy Day is, well, unheard of. I do and I accept that with "resignation". I know God knows. I just plain hurt too much to get dressed. I have learned to take this in stride since "it is what it is". We often talk about traveling during the winter but quite honestly if I feel this way in Atlanta, I am sure I would be much worse farther north.

Since my ulcer has returned, I have also had to scale way back on my pain meds as well. I slept more during the weekend to allow myself to enjoy the rest of the day. I find bundling up in lots of clothes and blankets and burrowing under really helped a lot. I ate one meal on Christmas and then had difficulty with digesting it. Like Bill, I was fine until I began baking on Christmas night. Snicker doodles were one of the many varieties I made. My plan is to send my family some of the homemade recipes we all grew up on. I wanted to send these before Christmas but since I was sick, the "baking date" got postponed further and further. Now, they will all receive them sometime after New Year's Day. Since I am the only one who is dieting, they won't care. :D

I spent several hours on the phone with my son, who lives in Philly, who had major surgery on the 22nd. He had a couple of rough nights but he sounded like he was on the mend by Christmas Day night. To me, that was my Christmas present; knowing he was okay. I had left multiple messages on his cell phone and when he didn't respond I texted his roommate who then told me about what was going on. I am glad it is now past. He said to me, "I don't know why you left all of those voicemail messages. Why didn't you just go on Facebook. I was on there for awhile." Gee, I forgot, what did we do before Facebook?

onebyone I hear you about the calories in foods and how it seems so little makes such a big difference. It is the one indisputable fact about calorie counting that just plain SUCKS. It is then that I feel the most deprived; when I have to make choices that I would prefer not to. My first buddy challenge will be this: counting calories and sticking within our recommended calorie range. If there is a better way to lose weight (short of cutting off part of my intestine) I would like someone to tell me. I doubt it. You just plain have to eat less than your body uses to lose weight. It is just that simple.

Your telling of the discount store sounded bleak. I have a counter-intuitive way of dealing with that "lack of hope". I give until it hurts. I was so touched by a card and words that one of the Carmelites in Paul's community sent to us: Here is her exact words: "God has been so generous to me this year that I am called to "pay it forward", so to speak. ...thank you for your prayers for Bernie (her husband died from cancer in 2011) during his long illness. He was strong and brave but the disease was brutal. So many blessings came about as a result of his struggle that I am more convinced than ever that God makes good out of every one of our trials and crosses."

Not only did she share these words but also a $50 gift card to our favorite grocery store. We do not share gifts either. I too was moved by the Spirit to give in abundance this year. I wanted only to give out of my "excess" this past year. That was my gift to myself.

On Christmas night, I asked Paul to share what he felt were his blessings for this past year as I did mine. All of you are one of those many blessings.

Love and peace


12-27-2011, 11:31 PM
A belated Feliz Navidad to you all!

This was only my second Christmas away from my KY family. I handled it much better than the first year, although I woke up on Christmas morning extremely sensitive and prone to weepiness. I was mad at myself for being sad because I am GLAD not to have been doing all that stressful travel. But when I got weepy again after my DP cut me off from sneaking into the kitchen to munch on a sausage ball (a holiday tradition in my bio fam), my emotional reaction sent me into the bathroom, where I made myself just cry it out. I reapplied the makeup, and ended up having one of my favorite Christmases ever, and watched my grazing and portions during our THREE different events. Credit.

Today is a different issue. An UGH, aimless kind of day. I had all good intentions of exercise after driving DP to the chiropractor and then making a quick return. But since arriving home, I have organized the wrapping paper purchased, and am in the process of cleaning the files of one of our computers. Why am I attending to these miscellaneous tasks instead of focusing in on something like exercise, always guaranteed to generate the feeling of productivity? While the computer goes through its cleaning, I've been reading all of your posts, and trying to get myself off the bed.

Really, I think I'm trying to determine what is the best task for me to accomplish this evening: exercise OR organize myself for a day of writing? My gut tells me the latter, although it will make for four days without a rigorous work out. Which puts me into a grumpy mood. But if I don't accomplish this objective (set over a WEEK ago, mind) nothing will get done tomorrow in terms of writing. And I think THIS is the root of my general aimlessness. ::sigh::

I'm also struggling with how to escape from the family in order to write. My serious dissertation writing takes place in the nearby College library, which is closed during this week. In addition, we've had a shift in cars. My DP's daughter has taken over the payment for one of the cars, which basically means that the DP and I are sharing the other car, which means that I feel I can't just pack up and leave the house for some writing. Writing at home -- not an option. Public transportation -- must walk a not-very-safe mile with an expensive laptop to get to it, so not an option. The DP would be perfectly happy to drop me some where, but for some reason this dependency frustrates me. I need to figure out how this will look for my writing. Now I'm going to constantly have to coordinate with the DP's schedule. And the prospect of this is already frustrating me.

So let me try to set some objectives for this evening:
* Eat dinner before it gets too late!
* Put the split pea soup on the stove.
* Locate my diss materials in the house.
* Talk to the DP about tomorrow. And plan to have a longer, realistic talk about this general situation.
* Make a food plan for tomorrow.

For smart-phone users: Any good applications out there for making a food plan and tracking it? (Not just a food tracker, in other words.)

Thanks for always being here!

12-27-2011, 11:50 PM
I'm still in a holiday mindset that involves too much food and too little exercise. It would have been better to not get in that mindset in the first place -- I've put little reminders in my Tickler for next year to see if I can cut it off before it starts. Because I did better last year than this year and I believe I can do better next year.

I trust that I will get back where I want to be even if I didn't make it there today.

BillBlueEyes: I bought The History of the World in 100 Objects for a nephew's girlfriend -- kind of the perfect gift for someone I don't know that well because who wouldn't be enthralled?

maplover: weighing every day gets easier! The more I do it, the more it becomes just data. I put my morning weight in an Excel spreadsheet and have a graph of it -- which helps with that whole data thing. A good reminder, since I seem to have given up that practice around the holidays. I need to get back to it. Green worked better for me, too. I finally did go back and do pink, but it took a lot of determination and discipline. Hmm. I'm thinking that going back through the green book might be just what I need to get back on track. Requesting from the library...

12-28-2011, 06:22 AM
Diet Coaches/Buddies - Another day of Christmas nibbling - Ouch. Good news is that the Snicker doodles are virtually gone (i.e. the last three have been dibbed). I need a whack upside the head.

My walk, CREDIT moi, included a computer store looking for a tool that compresses connectors onto the coax cable for our TV/Internet. Shopping for tools is such a good time.

Joy (gardenerjoy) – So obvious after the fact, "It would have been better to not get in that mindset in the first place" - yet so easy to fall in the pit. Thanks for the reminder that we don't have to go there.

Beverlyjoy – It's been years, so how can my brain so clearly remember, "some nuts that taste like the ones from a Cracker Jack Box?"

Mary (MaryContrary) – Oh Yes, Monster Kudos for controlling your grazing over three events. I could use some help in that procrastination area.

Pam (pamaga) – Sending supportive thoughts for more pain free mobility. LOL at your DS's Facebook reference; I've attempted to tell my kids family news I've just received over the phone only to meet disdain since it's been on Facebook for hours.

maryann - Yep, "it is basically always a special occasion."

Donamari (fyreflie24) – Just drooling, "I did get my Tony Luc’s sandwich and it was divine!"

maplover – Recognize the word 'crafty' in, "I will be able to recognize and counter the crafty ways I try to deceive myself about food."

Readers - chapter 4 Stage 1 The Success Skills Plan
Success Skill 7 Plan and Monitor Your Eating

reality check
If you are thinking: I just don't want to do this. I really don't think I have to. I can just plan in my head.
Face reality: If you don't learn this important skill now, you will be at an extremely high risk of not reaching your goal to lose weight for good. Ask yourself, Which is more important to me? Not planning my food or getting to keep off weight for the rest of my life?

Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), pg 95.

12-28-2011, 01:18 PM

A quick check in. I weighed this morning, up a few, no big deal. I'm looking forward to a return to food normalcy. Yesterday's holiday goodies were offset by extremely good choices the rest of the day. My highlight, in addition to having my "usual" work lunch (PB/Banana/Blueberry sandwich), was pitching the two french fries that had fallen off a plate before I served it. It's not about the calories but IS about the healthy habit.

Take care everyone!

12-28-2011, 02:41 PM
Good Morning, Coaches.
Weight up this morning despite a great OP day yesterday. Great because food was nearly perfect (always a rarity), great because I didn't let some family members constant heckling passive aggressiveness drive me to food; great because I decided to cut my losses and get my son and I out of the line of fire two hours early. Last nite and this morning were slow going because I felt I had been run over by a truck. I took my only healthy options - told the truth, cried, got a good night sleep, tried not to take it out on DS and DH, sprung (or emotionally limped) into action this morning and finally am feeling a little better by 10:30. The past is past. OP today, getting ready for the big Orlando trip on Friday. Hanging out with DS getting some work done and then errands.

BBE: Fie on snickernoodles. Take your vorpal blade and go "snicker snack" upon them. (lewiss carroll allusion)
Gardenerjoy: I really want to start some kind of spread sheet for my daily weight. I am just not computer savvy. I'll have to ask a techie friend for help.
Pamatga: Glad your son is well. You are right. That is the best Xmas gift.
Lexxiss: Yeh for healthy choices and a big "Oh Well" to the scale.