Beck Diet Solution - Beck Diet For Life/Solution – January 2012 – Support, Discussion, Buddy/Coach

01-01-2012, 07:33 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 (

01-01-2012, 07:34 AM
Diet Coaches/Buddies - Managed OK at two events celebrating the New Year, CREDIT moi, not great, just OK. I spend a bunch of time giving myself credit for the stacks of food I'm avoiding even as I dip into some that aren't on my plan. The existence of too, too, too much food, seems able to mask that I've only planned for, what looks like, a very small portion. Celebrating that the eating season is done!!

Got in a brisk walk, CREDIT moi, to go snag a host gift for last night's party. Walking after dark is its own special treat. Always admire the houses lit up as happy places.

Joy (gardenerjoy) – Congrats on your stats for 2011 - you had a good year.

Erika (eusebius) – Well stated, " Still, it was not a pig-out" - always good to remember how we used to eat.

Debbie (Lexxiss) – Yay for your usual lunch of PBBBB samish. I drool each time. Kudos for hopping off your recumbent bike to go spend a shift on your feet sans French fries.

Beverlyjoy – Ouch for the "boomerang effect" - I had that when I got home last night (i.e. this morning) thinking Time for my evening snack, LOL. "Phooey" indeed!

FutureFitChick – Kudos for stepping back to look at your hunger levels when eating. Reviewing the early sections of the Beck books always helps me.

Readers - chapter 4 Stage 1 The Success Skills Plan
Success Skill 8
Follow Your Plan, No Matter What
Don't worry, I'm not going to just tell you to stick to your plan without teaching you how to do it. I'm going to provide you with 11 Resistance Techniques so you will know exactly what to do when temptation strikes. You have been practicing many of these techniques since you started working on Success Skill 6: overcoming hunger, cravings, and emotional eating. How do you get good at following your plan? Practice, practice, practice! The more you practice, the easier these techniques will become.

Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), pg 95.

01-01-2012, 10:03 AM
Happy New Year! Coaches/Buddies

Yesterday was a bad day food wise. I made a Greek salad with black eyed peas for the brunch at a friend's house. It was full of carbs. I ate too much at the meal, including taking seconds and including the chocolate with peppermint that didn't even taste that good. I ate the remaining salad when I got back home.

I need to say oh well and move on to my plan and tap my support networks.

Back to Beck and the idea of giving yourself credit.

After several hours of the First Night celebration three of us ended up starving and craving a drink. We went to Pincho, the bar in back of the Ponce de Leon hotel. I noticed how everyone else was eating. L who seems naturally thin had one drink and ate one vegetarian tapas slowly. She had only one piece of bread. V and I who both could stand to lose a few had two drinks and many slices of bread dipped in herbed dipping sauce. I had meatballs and shared a bit but vacuumed the rest down. I am going to say *credit me* for noticing, and *credit me* for making a digital response card this morning about giving myself credit.

up .8

BBE: Credit for doing "just OK". It could be so much worse.

01-01-2012, 03:08 PM
Happy New Year!

I brought my new year in with a healthy day yesterday & many credits. I am so grateful. I accomplished many of goals: planned/measured/logged food, lots of water, stretches & strengthening, journaling, ate seated only, slower eating, mindful of taste, read my Beck info, got rid of unhealthy foods from the holidays and always left a bite of food on my plate.

I lost 8 pounds last month. It seems surreal - but, I am grateful.

I got on the scale today and it said I am up a pound. I was upset... had to get on and off (a no no) to see. I have not eaten enough extra in the last few days to have gained any weight. It's just information, it's just information, it's just information.... I keep telling myself.

I've made our traditional saurkraut and pork for the new year. Instead of mashed potatoes... we are having it on some baked potato. Credit!

DH visited our aunt at the ICU in the hospital. He only stayed ten minutes. She was sitting in the chair. I am so, so grateful. She has a long way to go. She wants to live long enough to see her last grandson get married on May 5. I hope that incentive will pull her through this episode. She's on oxygen... but, has refused the ventilator. Thanks for your positive thoughts and prayers.

Today we are putting away all the Christmas decorations and treasures. I love having the house full of special things for the month.

billbe - I am celebrating the end of the eating season right along with you. I love the piece from the Beck book today - there are those techniques to use to learn to eat/live with sanity.

maplover - you are so right... your time of overeatin is over now. Hop right back on your plan. Good for you and giving yourself credit!!!

Have a great day folks.

01-01-2012, 04:28 PM

It seems like so long since I checked in here. Took awhile to catch up on all the postings. New Year's Eve was okay for me, we don't get into the party scene for it and most year's I'm asleep when the time comes. Did manage to still be awake last night but headed to bed about 10 minutes past midnight. Had our traditional chinese food meal and although I concentrated on mostly the veggies the scale is up this morning and certainly was expected.

I'm in the process of trying to decide if I want to continue with the PINK Method plan or go back to calorie counting. PINK is very restrictive in what you can eat, what you have to do for exercise and has a very low calorie count every day. In the first phase I was eating between 700 - 800 per day and although I was not craving things I don't consider this healthy for long term and I need to have a plan that is a lifestyle change. I can take some of the components and use them with calorie counting like eliminating refined and processed foods, eating more plant based proteins etc. I really need to make a decision because there is a 30 day money back guarantee and that's next week for me. Also as strange as it sounds even though I lost 8.2 pounds in one week (exercise is not allowed then - not enough calorie intake) I know the majority is fluid and I actually feel more flabby than before I started with the lack of exercise. I guess proving to me that the number on the scale is not the best representation for success.

I also had another revelation over the holidays. I was washing dishes one day and happened to see the Dr Oz show, he had a woman on there who was over 700 pounds and on a mission to become the heaviest woman in the world. And she seemed quite pleased with her decision and could not see (or refused to) the consequences to her health because currently she does not have diabetes or high cholesterol etc. To me it was an extremely sad story and I thought of how frustrating it must be to even contemplate trying to lose that amount of weight. And it was at that moment that I realized that I have less than 15 pounds to go for my goal and never in my life have I come that close. I'm very proud of what I have accomplished this past 18 months and joining this group last August was one of the best things I could have done. You have all been so helpful and encouraging and I have learned so much from all of your posts. :hug:

On that note, credit to everyone for all of your positive behaviors and I wish you all the very best, healthy, happy and prosperous New Year!

01-01-2012, 07:36 PM
:newyear: Coaches!

DH and I were at his sister's for New Year's Eve last night. We last celebrated NYE a few year's ago in Atlantic City with my sister and her DH. Comparing the two, last night was *quiet*. Well, they live in a town of 2000 people, and pretty rural, with not one but FOUR local dairies full of local butter and cheese! Guess what was presented to us? Yes! Local cheeses. *sigh* Coaches, I just did badly yesterday. I bought snacky things for the trip, not bothering to even try to limit my choices. We stopped and picked up booze for the evening too and I had two drinks and two glasses of wine. I usually don't drink anything. It's just not a good idea for me.

I just feel like I did everything wrong and I felt *defeated* with a "why bother?" attitude.

I think the feelings came from not sticking to my plan over Xmas. I was still up from having been so close to the 260's to see me whiz past all that into 276 and now, this afternoon, I saw 281.

DH is cooking a pizza in the oven as I write this.
My kitchen is in complete chaos and I am not sure how to deal with this situation. I think I need to remember that as of right now, right this minute, I am ON TRACK. I can CHOOSE to stay on track. What bothers me is why do I even debate this? In four days I will be rid of the bloat that constitutes much of this 9lb gain from my low of 272 nine days ago. I guess I need to let go the notion that I will be -25lbs down from my high by the time I leave for Key West on Jan 9th. I am just feeling like I have to postpone, and put off, and let go of all my goals and re-assess them. BUT doing this doesn't mean I won't actually reach them. I just don't happen to feel like accepting my reality right now or accepting responsibility. :tantrum: How did I end up feeling like this?

Well, maybe I can get past this tonight and put it behind me. Wouldn't that be fantastic if my only struggle with these feelings was for one day only in 2012?

Thanks coaches for all your support last year and for being here in 2012!

UPDATE: calculated the points for dinner and ate what was ok on my plan and am going to end my dinner with a Florida orange and some tea. So, THE KITCHEN IS CLOSED!

Here's to a great year where we meet the goals we set for ourselves and more:hat: Here! Here!

01-01-2012, 08:54 PM
Am accessing this through my IPhone. Who knew? But this will limit my ability to respond individually. Just wanted to say I had a good day today but am now facing my challenging time: post dinner. Will reread my advantages and response cards! Thx for being there. Tomorrow.

01-01-2012, 09:19 PM
Gah!!! I lost a great long post - that will teach me to compose posts in the 3FC reply window. Anyway, I had a good day and it sounds like most of you did too.

One thing I am going to retype is this - BillBE was talking about "too, too, too much food" so I wrote this:

Oh that this too, too solid food would melt/and rot, and spoil, and vanish without trace/ that we, oh Becksters all, might start the year/more skinny than the zaftig human race!

there's my bit of iambic pentameter for you all, LOL... Anyway I am done eating for tonight, and perhaps I'll weigh in at my first 5 pound goal in the morning ... I can only hope.


01-01-2012, 11:07 PM
Hi, Coaches and Buddies.

I was soooo tired today! My sleep kept getting disturbed by pets and texts. I took a nap, and then still kept falling asleep while reading. Hopefully I'll be able to sleep tonight. The wind is crazy here, and has been all day.

It was a little sad not having my brother, sister-in-law, and nephews nearby today.

I weighed today (no change). I wrote down everything I ate and planned for tomorrow. I also reviewed days 25 and 26 in the pink book (Recognizing Sabotaging Thoughts and Thinking Mistakes). We still have a ton of junk around here, so I am going to try to politely ask DH to take it to work or put it out of my daily routine places. I got tripped up by a gift bag of candy covered popcorn today that we received last night. I had some sabotaging thinking that lured me in to eating some of it, which did not fit in my planned calorie target for the day (as I told myself it would). Oh well! Moving on. Tomorrow I want to walk in the morning with pupstar. (She is doing great, now 2 months after her cervical fusion. She has been going up and down the stairs with help now too!)

BeverleyJoy, I'm really glad to hear positive things about your DH's aunt. Great job on the -8 and the +1 will work itself out!

BillBlueEyes, you really are lucky to appreciate the place where you live as much as you do! Hoping you get back on track with normal, everyday healthy eating.

Eusebius, glad you had a good day and thanks for the poem!

Maplover, good job giving credit.

OnebyOne, sounds like pink book days 25 & 26 would help you too! Good luck!

Tazzy, great job for being so close to your goal! Keep it up!

01-02-2012, 12:57 AM
Happy New Year, everyone!

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

Beverlyjoy: woo hoo! I love that you lost 8 pounds in December! That's really getting it done.

Tazzy: yay for revelations. We can certainly help you find or create a plan that provides more than 800 calories of unprocessed foods and plant-based proteins. In fact, I'm pretty sure that's exactly what several of us are doing.

onebyone: Good for identifying the need for the temper tantrum smiley and then closing the kitchen! Getting over this little hump and getting right back on track will really make a difference in how you feel about yourself, your plan, and this whole process.

I am worth it
01-02-2012, 01:34 AM
Hi everyone, :wave:

I'm ready for a fresh start this year, and The Complete Beck Diet for Life sounds like just what I need. I worked on the tasks today and I'll start on stage 1 tomorrow. I'm looking forward to taking this journey with you guys. :)

01-02-2012, 05:19 AM
Happy New Year Coaches/Buddies!!!!

Just when you thought I had gone...

My resolve has deepened and I had a good day New Year's Day. I am taking things a day at a time after a turbulent December. I can and will move on!

The reason I am doing Beck is that I know I will improve my health many times over tackling how I eat, versus simply what. On which note, while I may obsess over what is the best diet to follow I benefit reminding myself it doesn't have to be perfect. There is something in between a perfect diet and mayhem. A commitment to a better way of being around food, every day, any moment in time. The what will help but the how for me is the game changer!

BBE: I totally know what you mean about "Celebrating that the eating season is done!!" I feel the same. In Arabic there's a saying "Dress for Others, Eat for Yourself". I like that. Well done for walking and not giving into everything!

Maplover: Kudos for opening up. I know what that is like. As I find something unsatisfying, or am eating socially I tend to want to eat more and then more still on account of having blown it. I don't know what it is I am looking for, but the extra helpings don't get me there for very long, if at all... As for Ms "naturally thin", I find it sometimes interesting to observe those people and how they might be behaving differently around food...

Beverlyjoy: So glad to hear your New Year has started well. Losing 8 pounds in December is just awesome. A pound is probably just a water fluctuation. I'd say "don't sweat it", but you probably (literally) will! Sounds like you are off to a great start. Your DH's aunt is in my prayers.

Tazzy: With respect to PINK, it's a deeply personal decision, it sounds to me though that the plan doesn't have your full confidence and you might quite fancy your money back. Only you have the answer! I suspect that you know enough about your own body and what works for you to navigate a good path for yourself. It doesn't have to be perfect!

OnebyOne: Reminding yourself how "as of right now, right this minute, I am ON TRACK. I can CHOOSE to stay on track" is great. "I just don't happen to feel like accepting my reality right now or accepting responsibility." I think, for what it's worth, you maybe don't have to! What I mean is this, you don't have to sit and think about it right now if you don't want to, but by taking charge right now and doing the right things, only a bit of time separates you from your goals, and you know, time can just fly by. It will pass. And you are so right when you say "Why debate?" when you know deep down that it will be worth it. Big credit for getting back on track. I am rooting for you!

Erika: Very annoying when that happens! I do compose in the window but try to at least select and copy the text from time to time when I do. Good luck with your weight loss!

FFC: Inspired by your review of days 25 and 26. Credit for your mindfulness. Well done for still having a ton of junk in your home (as opposed to inhaling it all as I did *sigh*). Enjoy pupstar!

Joy: Now that you are on target what motivates you to read your advantages and response cards? I just can't imagine doing so for the rest of my life. I am hoping it won't always be relevant, much as it is no longer relevant for me to reinforce my desire to quit smoking. I stopped four years ago, am very happy about that, but it would seem odd to me to read my advantages list for stopping when the desire to smoke has long evaporated. Also out of interest, now that you are below goal, are you making an effort not to lose any more weight? (and if so, how?). By the way, I adore your book blog!!!

I am worth it: Yes of course you are worth it! Actually we all are. I love the handle. Welcome!!!!!

01-02-2012, 08:18 AM
Hi Coaches/Buddies/Friends!

I've got lots on my agenda this morning...I have to be at work by 6:45am.

Yesterday, I responded to family stuff in the afternoon by eating off my plan. *credit* for stopping and going to bed early. The rest of my day was OP and healthy. I completed my 2nd day of planned exercise on the recumbent bike. Today should be a breeze since I already know I'll have my PBBBB samich (thx BBE) for lunch while everyone else mindlessly eats away. I got on the scale this morning even though I didn't want to.

Part of yesterday's frustration is that I now have an antique chair in the middle of my living room that I am reupholstering. The chair is from moms and was not my project (and not my specialty, either). Oh, well. This morning I offset my frustration with gratitude as I breezed through my house and put everything in it's place. I've come a long way with my organizing and decluttering. *credit* I'm even ironing a couple of tea towels before work. Wow! I acknowledge that my environment affects my food.

I took time to read everyone's posts this morning. It is so helpful to have the insight and support of all of you here. Thank you and credit us all.

01-02-2012, 08:48 AM
:welcome: I am worth it :welcome:

And, just in case you didn't get this two and a half years ago, :wel3fc:

How did you discover the books by Dr. Judith Beck?

And how did you find this Beck thread on the 3FC site?

01-02-2012, 09:00 AM
Diet Coaches/Buddies - We had a busy day to start the year in absolutely gorgeous weather. I am lulled into a feeling like it's fall - despite reports that serious cold will be here by Wednesday.

I brought home half of the dinner from a local Thai place, CREDIT moi. It was fun to eat at a table of four where everyone ate only half of their meal. Makes it nice to eat when everyone is eating sanely. My walk, CREDIT moi, was to hear a lively New Year's Day performance of Baroque music. Just sheer joy.

onebyone – Yay for, "THE KITCHEN IS CLOSED!" It takes what it takes. Kudos for remembering that you can fight defeatist thoughts.

Joy (gardenerjoy) – And a joyous New Year to she with joy in her name.

Erika (eusebius) – LOL at your neat poem. Thanks for that and for sending me to google to learn "zaftig." For the first time in my life I heard a sopranino recorder (Vivaldi, Concerto in A minor for sopranino recorder and orchestra). Tiny, tiny little guy, hardly room for all ten fingers. Can't believe there's enough work to support that instrument. And we were played a surprise: Leonard Bernstein's Candide played on Baroque instruments - had the audience in stitches.

Debbie (Lexxiss) – Big Kudos for "stopping and going to bed early" - my take is that we continue to win with just the strategy of refusing to "let go." Congrats for having the talent and patience to re-upholstery a chair.

Beverlyjoy – Congrats on that eight pound month and Kudos for a healthy day to bring in the new year.

FutureFitChick – Ouch for tired - may you find a way to get some rest. Congrats to your pupstar for rapid recovery.

Tazzy - Kudos for thinking seriously about your choice of eating plans. It's worth the effort to be sure of the personal fit. Your post made me wonder if every cook for Chinese restaurants has to report to duty for New Year's Eve.

maplover – Love iPhone posts. Terse. To the point. Someday I'm gonna go reread history to find out if Ponce de Leon was really looking for the fountain of youth.

sarahbennett21 – Kudos for "My resolve has deepened" - great start for the year. [Love the quote, "Dress for Others, Eat for Yourself."]

I am worth it – Kudos for charging forth in the Green Book (that's the one currently appearing in the daily quote). Working on the tasks is such an encouraging way to come to believe that there are strategies to be learned that make this path possible. Glad that you've joined us.

Readers - chapter 4 Stage 1 The Success Skills Plan
Success Skill 8 Follow Your Plan, No Matter What
Many dieters are able to do quite well following their plans on weekdays but find it more difficult in the evenings and on weekends. If you do, too, then structuring your time will be a great help. Initially you may want to spend more time than usual out of the house while you are learning this skill.

Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), pg 95.

01-02-2012, 09:34 AM
Hello - may I join in? I'm working on eating slowly and mindfully. (I'd rather mindlessly munch in front of the t.v. and computer!).

Its been a bit of a slow climb the last week, getting back on plan after Christmas. But I've logged every bite, every day, so that's something. And yesterday was a really good day. Let's hope today is good too! I've got the day planned out, up until dinner. I'm not sure what to do for dinner, as I'm getting a bit tired of salads.

I've found that I do a lot better if I start the day with a plan, and enter it in my food log before I eat.


01-02-2012, 11:13 AM
Okay, back to Beck and eating right. I just batch cooked a few things and am planing to get more foods tomorrow morning. I noticed over the holidays how much junk I stuff in my mouth standing. That is such a hard thing! Just wanted to pop in here to tell you guys I'm not dead.

I'm also in a contest on facebook to win a chance to go to the Biggest Loser Resort. If you don't mind, feel free to vote for me. ^_^

01-02-2012, 12:13 PM
Good Morning everyone!

Woke up thinking more about what I need to do to get back on track. Yesterday I calorie counted and only ended up at just over 1000 for the day. Expected a loss on the scale this morning but am up 1 and am sure it's partly due to the sourdough bread and popcorn that I had. Plus I do feel a little foggy as well so maybe having those type of carbs is not so good for me. So today is back to the first part of PINK to try and detox again. It's going to be one day at a time and I'm also going to start working out again. Today may only be a walk outside, our weather has been fabulous and mostly over 1C (32F), which for us is not typical at all. All the sidewalks and pathways are clear of snow and ice so no excuses. I also pulled out my ARC cards this morning and am going to start reading them again daily. There are lots of things that automatically come to mind as I do them, like sit down to eat and put it on a plate, but many more reminders that I need to be more aware of.

I'm flying to see my parents in Phoenix on Jan 12 and part of the plan for the trip is to find some clothes to wear on the cruise in Feb. Not many summer things on the racks in Canada at this time of year! Also another reason to get back on track.

:welcome2: to seaside sparkle (love that name) and I am worth it. This is a very informative group and have been very helpful to me on my journey.

onebyone I can feel exactly what you are going through. I often wonder if I sabotage myself when I get to a lower number because I don't think I deserve to be there. I have really had to learn that I cannot let the number on the scale dictate how I'm going to live my life or what my mood will be for that day. I have to look at other factors like how my clothes fit, how my endurance level is, what can I do more easily now? I think you deserve huge credit for getting back on track immediately and deciding it was NO CHOICE and the kitchen was closed. I'm fortunate that on days when I need to be away from the kitchen I can go to the second floor of our house and not be tempted.

I was listening to a radio talk show last week and the topic was New Year's resolutions. I, personally, have never really been one to make these and found the conversation interesting. The host was asking why people decide to only take charge of things, like weight loss or quitting smoking, on Jan 01. If you really want to do this why wait X number of days to start was the main question, what in your life is going to change on Jan 01? It reminded me of the Beck principle of getting back on track right away, don't give up on the rest of the day because of one slip up. Food for thought (no pun intended).

:wave: to all other Beckster's. I'm going to change and go for that walk now.

01-02-2012, 03:12 PM
Hi coaches/friends/beckies... Yesterday was a healthy day - I am always grateful for that. I accomplished some of my goals yesterday: planned/measured/logged food, lots of water, read my Beck 'stuff', concentrated on taste, & always left a bite.

Yesterday - it started again, that dull ache on the right side of where my tummy is. It's in the space where my gallbladder is. Today it is back that constant dull ache, also .I stayed with my plan yesterday (which is lower fat already - which is helpful if it is my gallbladder). I guess I need to have it checked. It's been 'going on' (on and off) for over three weeks. Phooey. I am keeping my food very light today - in case it is my gallbladder - I'll give it a 'rest'. I hope it's nothing, of course.

I have too much to do to have gallbladder trouble. My need to go with my stepmom next week when speaks to the surgeon about shoulder surgery. She is convinced that shoulder replacement surgery is no big deal. It's a whole senerio, believe me. I need to be there. Also - I want to go see my sister and spend some time with her as she recovers from her back surgery. We will see what happens.

Last night I wanted to eat some candy cane because of my dull ache. I actively used my resistance techniques and also said NO Choice! Credit!

I am glad that the food fest between Thanksgiving and New Years is over. No matter how we approached food during that time... the thing is it's in the past. (build on any successes and learn from any struggles, I guess,)Time to carry on with what we know works... and the Beck techniques work!

seasidesparkle - WELCOME! Glad you posted. Folks here are friendly, supportive and wise.

I hope you are all having a GREAT day.

01-02-2012, 08:10 PM
Evening coaches,
I made my first 5-lb goal! Time to change the ticker. I ordered my reward yarn ... Enough for 3 pairs of socks. Yay!
Otherwise a good day - made a chicken stir fry with edamame for dinner. Yum! Took my daughter to the movies and said NO CHOICE to all the snacks. But I did not sleep well last night - a bit panicked about all the music I have to learn in a short time, I think - and so now I am thoroughly beat. Will have to come back for personals tomorrow after a nice long sleep.

01-02-2012, 09:29 PM
Hey Coaches

I'm just taking a short break from watching movies with DH to say hello.

I weighed this morning *credit and saw 278. -3lbs from yesterday's midday weigh-in. *relief* flooded through me to see a number below 280.

Today I tracked and pre-planned and stuck to my plan and even got spontaneous exercise in *credit.

I need to be vigilant this month. I am getting closer to my big trip but I have much to get done here, including sticking to my plan from day to day. I need to live in the moment.

My WW weigh-in goal this week is to be te same as last week. Hopefully I am carrying another 2lbs pf water somewhere. I'll know soon enough.

Have a good night.

01-02-2012, 10:54 PM
On the IPhone again so this will be short. Good day today. Back to work tomorrow so this will present some time challenges. Purchased my weightless charm bracelet today. Can't wait to add that first 5 lb charm!

01-03-2012, 12:01 AM
Hi, Coaches and Buddies.
After this I am going to read day 27 about the 7 Questions. I weighed today (no change), planned all of my food, logged all of my food, and planned tomorrow's food. I did the mini-walk I planned as well with pupstar and DH. Did not get in spontaneous activity. Said NO CHOICE to DH's offer to go out to lunch in order to stay on plan! YIPPEE!!!

BeverleyJoy, great job for being so on plan today, especially while in pain.

BillBlueEyes, so glad your New Year's was so wonderful! That is great!

Daimere, good job for checking in and credit for your realization about mindless eating!

Eusebius, bummer about the lack of sleep!

GardenerJoy, good job reading your cards!

I am worth it!, welcome to the Beck forum!

Lexxiss, good job for ending your tough day. Bummer about losing control of your environment with the chair.

Maplover, congratulations on that first 5 pound charm!

OneByOne, great job for getting on plan!

SarahBennett21, good to see you post today! Good job geting youself in such a positive frame of mind.

SeaSideSparkle, welcome to this group! Eating in front of the TV is a bad habit when I am eating with DH.

Tazzy, great job for getting back on track. Bummer about the unexpected gain.

01-03-2012, 12:11 AM
Today defied planning. Credit for recognizing an opportunity to go back to Plan A and grabbing it even though it meant more work and less of a treat. Not so much credit for using that as an excuse to eat more than I needed.

WI: -0.45kgs, Exercise:+50 50/1300 minutes for January, Food: 85%op, Read my Advantages and Responses: yes

Welcome, i_am_worth_it!

Welcome back, sarahbennett21! I love that Arabic saying: "Dress for Others, Eat for Yourself" Both halves, in fact, since I want to be less sloppy as part of my acknowledgment that I really have lost this weight.
I integrated my Advantages and Responses into my life so that it's hard not to read them. They are on a sheet in the Excel document where I record my daily weight. I always read the advantages, and generally skim the responses. I also have my advantages hand-written on a pink 5x7 card that is in my Tickler file and migrates from day to day. It's rare that I skip both my daily weigh-in and going through my Tickler, so one or the other gets me to read them.
Also, I still come up with new responses because I still need new ones! My latest, inspired by the holiday season: It's easier to stay on plan than it is to get back on plan.
I read somewhere that among all the addictions that smoking is the most "curable"--that something like 90% of the people who stop eventually reach a point where they know that they will never smoke again. For alcoholism, the number is much lower, and for overeating it's even lower than that. For those addictions, the best most people reach is a maintenance which is still a long term commitment requiring lifelong vigilance. I suspect that if you've never been more than 10kgs overweight, you might be more likely to be one of those lucky few where it is more like smoking.
I'm still in a losing weight mindset. I want to see how low my maintenance plan will take me, but I haven't been on plan enough to be sure I've found that weight yet. And I know it's lower than what I weigh right now because I saw a lower weight in mid-November.
I'm glad you're enjoying my blog! I think I'm going to write a New Year's Resolution post on Saturday about my top 5 weight loss books.

Lexxiss: Ouch for taking on a project that's not yours. Good for you for identifying the problem and finding your way quickly back to healthy behaviors.

BillBlueEyes: how wonderful to be at a table full of sanely eating people. I'm really convinced that we help normalize sane eating for every one each time we make good choices in restaurants. And each time we choose restaurants that make good choices easier. And each time we talk about cooking or eating at home.

Welcome, SeaSideSparkle!

Daimere: loved your video on Facebook (and I voted for you)! You are stunningly graceful.

Beverlyjoy: that's a lot going on! Take care of yourself. Good for you with pulling No Choice on that candy cane -- it's no match for you!

eusebius: yay for 5 pounds gone!

Hello to Tazzy, onebyone, maplover, FutureFitChick, and everyone else stopping by!

01-03-2012, 01:51 AM
Hey Coaches and Buddies:-

Good morning!! Yesterday I did not eat off plan, but did eat until I was a bit too full and did not leave a bite on my plate. I am interested to hear to what extent you all find this helps and how you feel about it. I think it helps!

Debbie(Lexxiss): Credit for not letting off plan eating go as far as it might have done and for being mindful enough to figure another way of dealing with your frustration the very next morning. I do decluttering the biggest stress buster ever.

BBE: Great you bought home half your Thai dinner. Walking can be great fun!

Katie(SeaSideSparkle): Interesting about the plan, good tip. I find the same thing works well for me too. And of course - Welcome!

Daimere: Good job for getting back on track... I totally relate. I noticed the eating when standing thing too.

Tazzy: Does the scale relate to the actual day before or two days before? I've noticed I am often up after a perfect day's eating with a less than perfect day before. Anyone? Feel free to chime in! I am back on the PINK too (first part!)

Beverlyjoy: Sorry to hear you've been having trouble - sympathy and kudos by not succumbing to the cane. I was inspired by your post and I feel the same way, whatever's in the past is in the past...

Erika: Yay for the 5lb weight loss! Do you find it helpful to break it up into 5lb chunks? I'm guessing you must do! What diet are you following out of interest? (sounds yum!)

OnebyOne: Sounds to me like you're back on track and do not need to worry so long as you keep doing the right things, and kudos to you for doing them!!!

Maplover: I do like the idea of a charm bracelet! What fun! Let me know how it goes...

FFC: Yay for turning down lunch date! And thanks, feels good to be back. :-)

GardenerJoy: Thanks for your post, I think I might incorporate some of your tips for integrating the response cards into your routines. It also feels more natural that way. Love "It's easier to stay on plan than it is to get back on plan." Too true. A long term commitment requiring lifelong vigilance is certainly better than the alternative and falling off the wagon so to speak. I also wonder if my perfectionism and desire for an ultimate cure doesn't sometimes give me an excuse for abandonment because that makes me feel more normal... shrug... I'm really looking forward to your weight loss book reviews.

I am worth it
01-03-2012, 02:22 AM
Hi Everyone,

Today went well. I did experiment 1 where you wait until you're actually hungry to eat lunch. I got hungry about 1:00 but wasn't able to eat until 3:30. That kind of messed up eating the rest of the day. If I had known that experiment 2 was to only eat breakfast and dinner, I would have switched since I was already almost there. What I did find interesting was how much I was craving something sweet throughout the day. I was able to resist and really enjoyed the cherries and plain yogurt I had for "dessert." I did eat while standing up - once when I had no choice because of my late lunch - I had to get some other things done and the other time I just forgot and ate a carrot while I was making a salad.

I first learned about Beck a couple years ago, in a fitness magazine. I figured this was what would make the difference. I already knew what I was supposed to do to be healthy, I just didn't know how to get myself to do it. I read most of the Pink book and applied some of the principles to lose 15 lbs in a year and a half, but put it all back on last year. I've had trouble finding a diet I thought I would stick to so this time I wanted to use the green book. I haven't looked ahead like I did with the Pink book, and I'm following all the steps. :D

01-03-2012, 07:47 AM
Hi Coaches/Buddies/Friends!

A quick check-in, as I'm getting ready for work. Yesterday presented some food challenges. I perused the SF candy at work....looked very hard....put the lid on the box and put it on the top shelf. *credit* I had some unplanned bites at work,too, but I thought about it first. I had an opportunity to taste something I serve to folks every day. I took a smaller portion than was offered and ate two bites then pitched the rest. *credit* Very tasty, but not on my food plan. I worked on the chair after I got home and found a logical stopping place recognizing I needed some relaxation time, too. Off to weigh in and dress for work.

:welcome2: I am Worth It and SeaSideSparkle!

01-03-2012, 08:05 AM
:welcome: Katie (SeaSideSparkle) :welcome:

And even though you've been on 3FC for more than 3 years, :wel3fc:

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

And how did you find this Beck forum on 3FatChicks?

01-03-2012, 08:06 AM
Diet Coaches/Buddies - CREDIT moi for completing two chores that were bugging me because they were blocking other things getting done. I ordered the inlet valve for the dishwasher after finally admitting that the occasional puddle on the floor could only have one cause and I had to just bite the bullet and replace it. It'll only take 30 minutes after the part gets here. And I hung a basement light where the old one had been removed because it was of the obsolete mechanical ballast type. Cheers for the improvement in the efficiency of fluorescent lights.

Eating was still a little over plan; I'm giving up the habits of EATING SEASON a bit slowly. I did leave a bunch of rice on my plate at dinner, CREDIT moi. Today's going to be an absolutely on plan day to start rehab for my resistance muscle.

onebyone – Congrats on staying under 280. Kudos for planning and executing.

Joy (gardenerjoy) – Kudos for your agile foot work with plans - whatever it takes. [Love your thought that "we help normalize sane eating for every one each time we make good choices in restaurants" - helps me see that my daily choices are part of the cosmos.]

Erika (eusebius) – Congrats on your five pound yarn. Kudos for "NO CHOICE" at the movies - setting the stage that going out with your DD doesn't have to include munching.

Debbie (Lexxiss) – That's so amazing to take two bites and ditch the rest - Kudos.

Beverlyjoy – Kudos for the little steps, like concentrating on taste - makes a difference.

FutureFitChick – "YIPPEE!!!" indeed for turning down your DH's lunch invitation to stay your plan.

Tazzy - Kudos for a serious effort to get back on your horse - be it PINK or a horse of a different color. A February cruise is such a good motivation. (You won't find any warm weather clothes around here, either, LOL.)

maplover – Congrats on your weight-loss bracelet.

sarahbennett21 – My take is that both strategies - stopping before full and leaving a bite - contribute to my sense of being responsible for my food intake. I do well with repeated reminders.

Daimere – I also love watching your hooping videos - they make me think you've probably had dancing training. Kudos for cooking up some good food for some serious sticking to your plan.

I am worth it – You raise the problem that I have with notions to wait until I'm hungry to eat - my window to eat opens and shuts. I'm a fan of Beck's planned meals and snacks. It also helps me to remove all options about eating; I've made my plan, that's it.

Congrats for having processed Beck's Pink Book already as you charge forth in her Green Book.

Katie (SeaSideSparkle) – Are you ever onto the secret, "I've found that I do a lot better if I start the day with a plan" - that does seem to work wonders. Kudos for meticulous record keeping. You are most welcome here; glad you've joined us.

Readers - chapter 4 Stage 1 The Success Skills Plan
Success Skill 8 Follow Your Plan, No Matter What
When Lisa first started planning her meals and snacks, she knew it would be difficult to limit herself to just one evening snack, since she was accustomed to "grazing" until she went to bed. So she made plans to go out every night for a week: She went to the library and read magazines, met her best friend for coffee window-shopped at the mall, visited her sister, volunteered in the community, and saw movies. At home, she practiced the Resistance Techniques described on the following pages. After a week, Lisa no longer had to routinely leave the house. For the next few weeks, she occasionally left when her control was shaky, but the more she practiced her Resistance Techniques, the more she found she just didn't need to go out.

Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), pg 95.

01-03-2012, 10:45 AM
Just dropping in to give everyone a quick link about a study of how mindfulness can reduce binge eating:

link to study ( sletter%20January&utm_medium=email&utm_campaign=)

01-03-2012, 12:11 PM
Back in town! December ended up being a 'flat' weight month... but move on and move DOWN!

Welcome to all the new kids!

01-03-2012, 12:44 PM
Hi Beckies - I've been keeping food/drink pretty light - mostly juice, broth, applesauce, water and such. Just in case this dull ache is related to my gallbladder. A couple days of that could only help and let my gallbladder 'rest' -and wouldn't hurt if it's not. I am seeing my doctor at 5:30 pm. I am not in any big pain - which is good.

This afternoon I am meeting friends at the pastry shop for tea. I have No Choice about eating any goodies. I don't think it will be a problem.

I hope everyone is having a healthy Beck day.

01-03-2012, 02:38 PM

Lend me your ears. I come to bury the Habit of Overeating, not to praise it. The evil I did over the holiday season lives after me...

Flashback December:- Eating a pound of chocolate sitting down (Credit) and leaving a bite (Kudos) and NOT following with 2 litres of ice cream (Well Done Me), when a pint of Ben and Jerry's was quite enough, and of course enjoying every last bite. You CAN'T eat that much when you eat mindfully, aware, in the moment, right? Me? oh yes, I can totally vanish, sink into that moment. It is, nom, oh so much better than ...housekeeping... so much more instantly gratifying than ... reading my ARCs. Beck can wait. Oh yes, she can, until January, until this deliciousness has been consumed, and I am aware, utterly in the moment, so I am eating mindfully, right??? Anyway it's done now. Oh Well.

Here, under leave of Beck and the rest.
Come I to speak at the Habit's funeral.
The Habit was my friend, faithful and good to me.

I speak not to disprove what Beck has written,
But here I am to speak what I do know.
You loved the Habit once, not without cause:
What cause withholds you then, to mourn for it?

O judgment! thou art fled to brutish beasts,
And men have lost their reason. Bear with me;
My heart is in the coffin with Overeating,
And I must pause till it come back to me.

It does not seem reasonable. It is not right. It does not help. It is unhealthy. It is a destructive relationship but I am in love.

My heart is in the coffin with my Habit,
And I must pause till it come back to me.

I am worth it: Yay for the hunger experiment! I know exactly what you mean when you say: "I already knew what I was supposed to do to be healthy, I just didn't know how to get myself to do it." When you did lose the 15 pounds what principles do you think were most helpful? I like the sitting down to eat one best, but must remember to enter into the spirit of it rather than the letter (eg. grab 400g Toblerone, sit down and enjoy every bite, leave a bite, follow with tub of ice cream, leave a bite). By the way, I'd be laughing at the comedy of this if I haven't already done it!.

Debbie/Lexxiss: It always makes me feel the best, the most free, the most "cured" when I can have a couple of unplanned bites in a take it or leave it kind of way, just have a taste and ditch the rest... Anyway, big credits for what you did all day. Were you feeling good at the end of the day? And can you give any tips for how to avoid taking more than a couple of bites?!?

BBE: What you were saying about inlet valves etc Bill you may as well have been talking Japanese (I wouldn't know where to begin LOL), but credit for getting some stuff done around the house! Also, for leaving some rice. Rehab for the resistance muscle - I love it!!! By the way, if you are still hungry before the last bite do you STILL leave it? (I guess I could leave it and wait a while, right?)

Donamari: Well done for staying flat in December (wish I had). It's one pig of a month (or I am one pig of a pig). Glad you are back! (I was AWOL much of December too)... For the next time, irrespective I think I'll aim to do Beck every day, starting maybe thanksgiving. At least if I eat more mindfully the holiday season I might enjoy all that food MORE!

Beverlyjoy: I do hope you feel better soon. Pastry shop after a rest from food, you are a braver girl than me! I hope things go well at the doctors and that you stay on track in the pastry shop too.

01-03-2012, 02:47 PM
Good Afternoon Coaches

After days of warning, the batteries in my wii fit platform didn't have enough juice to weigh me this morning. Aw! I *really* felt like I was down. So, now, I have a built in excuse to get some exercise in by walking to the dollar store for batteries. It's sunny but frigid out: -15C. Cold. That's why I don't have the batteries yet; I've been waiting for it to get a wee bit warmer. I think this is as good as it gets today.

Foodwise I have weighed and measured and tracked so, *credit*. This is Day 2 back on plan and it feels so much better than being off plan. Even *worrying* about staying on plan, (while I am on plan), is infinitely better than being off plan for any length of time, and worrying about getting back on plan!


Better to keep it simple and stay on plan.

I'm supposed to be cleaning the joint today: doing dishes, getting stuff up and off the floor and into the garbage or the recyle or the give away boxes. I need to locate my printmaking tools and my printmaking papers and inks. I got a great whiteboard for ideas/planning and have to put that up so I can use it. I really want to use it.

Have I done any of this yet? No.

So, time to get something done. UPDATE: got the batteries but took the car. It really is cold! Weighed in and saw: 278.6 (+0.2). No biggie. I expect to see about 277-276 in the morning.

Thanks for being here coaches.

:carrot:Welcome to the newbies!:carrot:

sarahbennet21 Your adapted soliloquy is *brilliant* Thanks!

01-03-2012, 04:12 PM
GD everyone! :welcome2: i am worth it and seaside sparkle

I just finished reading all of your posts thus far for 2012. I am ambivalent about the switch from all of the festivities to "business as usual". I think I will feel more like it is less festive in a few days. For now, I am just trying to make the transition. It is very cold here today with an overnight low of low 20s :brr:.

I had planned on resuming posting yesterday after being absent on the weekend but yesterday also launched my Buddy Challenge that I am hosting. I had 16 PMs in my In Box to respond to as soon as I turned on my computer so by the time I did that, it was already dinner for us. So, today, I decided to come here first so I would get my posting in here and not put it on the back burner.

:congrat: beverlyjoy on the 8 lbs lost over the month of December. I weighed the same weight on January 1st that I did on November 1st. Since, I wanted to lose weight, I didn't meet my goal (so I feel somewhat like I "failed). I keep chiding myself that had I really knuckled down with putting my response cards and Beck skills to the "test", I might have been able to had a loss as well. I am trying to console myself with "no gain" but I'm just not rejoicing on that. I know how hard it was to stick to task during the past 5 weeks so Good Job in practicing that resistance and persistence muscle respectively.

onebyone I hear you when you say that you feel like you are riding on a slide trombone. Now that you know what to do to lose weight, I am sure that you will find it coming off easier this time. Great Attitude!

sarahbennet21 Love your poem!

To all others, glad to see the familiar once again this month and the start of the New Year. I have been posting here on this thread since February 2011. One of my first "memories" was when Bill said "Ouch!" when I shared that I couldn't leave the V-Day cupcakes alone. I remember saying to my DH, Paul, why did he say "Ouch!", I'm the one who ate them. Duh!:o LOL I didn't know the lingo then and the wool was definitely pulled tightly over my own eyes. Sometimes, I just can't believe my honesty. Wouldn't I make a really bad crook? What kept you from throwing me out on my ears, I will never know. Newcomers, that's the worse you will get for straying. Mr. Bill deflects your transgressions like the ozone layer above. Yes, such love exists! :grouphug: So, here's to another great year, ya'all!

Credit Having such a "clean" kitchen that although I wanted to continue eating like it was 2011, there was nary a crumb in the house. I ate everything sitting down (that is one of the 5 "rules" for my Buddy Challenge).

Credit Making Balance a Key Element in my daily life. I make sure I take time out for first thing morning prayer, some time on the computer (but not as much as I had in the past), Q time with Paul and pushing for enough sleep.

Credit For making sure that when I stray from my food plan, I don't stray far. I weigh every morning (and record it) then put the scales away and forget about it until the next morning.

Credit For taking ownership of my food plan by logging it every day. Although I agree with others here that it is harder to get back on plan, the fact that I am not straying as far as I once did makes it less difficult to get back on track than in the past. Now, I can set my jaw firm, I know what to do and I do it! Progress!

As for the debate about whether to read our advantage and/or response cards frequently, I guess, my answer has been: read them as often as you need to. One of the contestants of this past fall's season of "Biggest Loser" said "Finish What You Start". That is one of my new mantras that I am using for this coming year. I started something last year, now it is time to finish it.

Have a great day everyone!


01-03-2012, 05:50 PM
I'm still working on Day 6 but I am determined to make mindful eating a habit before I move on. There are so many times that I eat something and barely remember I ate it, let alone tasted it. I am happy to say that after an indulgent weekend I am back on track. I made homemade vegetable soup last night and have had lots of fresh fruit and veggies so far today.

I've never been one to enjoy exercising but my husband and I are trying to make a habit of it now and use each other for an extra boost. If he uses the elliptical then I'm expected to do the same immediately after and vice-versa. He has pre-diabetes so I will push aside my aversion to exercise in order to get him moving.

It's getting pretty cold here too - bitter even.

Onebyone - I can't believe it's -15 where you are...I'm pretty whiny when it gets down below freezing! Stay warm on your trek for batteries!

01-03-2012, 11:17 PM
Evening coaches,

OP day. I added some running intervals to my treadmill walk today - that felt good. I am thinking I might work my way up to starting Couch to 5K again soon.

Practiced all day again. I think there are a lot of days like that in my near future given the number of recital programs I have to learn. I just hope I can balance it all with being a good mom.

onebyone - WTG on the loss and 2 days OP!

maplover - exciting that you have your charm bracelet! That's such a cool way to reward yourself.

FFC - WTG staying on plan with the power of NO CHOICE!

gardenerjoy - I really admire your honesty with yourself (you saw that you did a good thing going back to plan A, but also that you ate more than you needed). So necessary on this journey.

sarahbennett21 - Nice to see you back!! LOL that Beck inspires you to be Shakespearian also. I follow WW which is great because of its flexibility, but I do try to choose the healthiest options I can - whole grains, lean proteins, lots of veg.

Welcome I am worth it! Well done with the hunger experiment! I always learn something from it.

Welcome also to SeasideSparkle!

Debbie (Lexxiss) - Great job staying on plan despite temptation!

BillBE - nice job on the annoying chores! Kudos for leaving rice … I don't always succeed in that.

Val - Thanks for the study link! Mindfulness is so awesome.

Beverlyjoy - Sending healing vibes for your pain - hope it abates soon.

Pam - I know how you feel about the transition out of the festive season. Our tree is still up till next weekend when the city picks them up, but I am working flat out. Weird.

melroseg2002 - Thanks for the reminder about mindful eating. I need to do a bit more of that myself.

Nearly bedtime for me - Wishing everyone a great night and an OP Wednesday,

01-04-2012, 12:59 AM
Hi, Coaches and Buddies.

Last night I did not review day 27, and did not do it today either. (I doubt it will happen after I post.) I planned my food, but did not say NO CHOICE when I wanted skim milk that took me over my daily calorie goal. Oh, well. At least it was with a healthy food and I am reminded that I need to include beverages in my planning and not just with my tracking. No exercise planned today, but did get in a bit of cleaning around the house and office. I sat and ate all of my food, but did not leave food on my plate all of the time. I did plan rather light meals today, which was nice. As far as my cards, I only thought about them in passing and did not read them in a concentrated fashion. Tomorrow's food is planned and I will try to get in another short walk with pupstar in the morning. I weighed this morning and was -1.0 pound.

My mom had major surgery today, and I am so relieved that she is doing OK, other than being in lots of pain (which is understandable). Thank goodness for that!

BeverleyJoy, hope the tea went well and that the doctor was helpful. I hope your gallbladder calms down soon!

BillBlueEyes, great job getting back on plan and working out that resistance muscle. Speaking of muscles and working out, I haven't heard you mention the gym lately. Are you feeling OK?

Eusebius, great job getting that practice in! Sometimes I find it really hard to get going on working on something when there is a great deal of anxiety attached to it. Awesome job at being OP! And, the fact that you are concerned about being a good mom while having lots to do tells me that they are in your heart first. ;)

Fyreflie24, welcome back. Flat for December sounds pretty OK!

GardenerJoy, credit for keeping up with your cards and for sticking to your plan!

Iamworthit, good job waiting until you are hungry to eat. Good luck tomorrow on skipping a meal.

Lexxiss, great job pitching that extra food from work. Sometimes I forget to update my food log when I eat like that.

Melroseg2002, great job on the tag team eliptical with DH. That is awesome!

OneByOne, good job weighing in!

PamAtGA, good job posting, for recognizing the need to stay close to your plan, and for committing to finishing!

SarahBennett21, great job leaving food on your plate. It is tough to learn all new habits that are different from the way you've always been doing them.

Loved the literature. A few years ago I read some of the Geneen Roth books, where I was first introduced with the concept that I might actually be greatful to the fat I so hated and those same habits you speak of. It is tough to acknowledge this thing which haunts you has in some respects protected and comforted you at the same time.

Va1erie, good to see you post! Thanks for the reading.

01-04-2012, 01:23 AM
I couldn't fully plan my eating today but ate as if I did. Love it when that happens. I also enjoyed seeing Monet's Water Lilies at the St. Louis Art Museum with a nephew and his girlfriend. Fun day!

WI: -0.2kgs, Exercise:+0 50/1300 minutes for January, Food: 80%op, Read my Advantages and Responses: yes

sarahbennett21: love your literary tribute and I totally get where you are there. There are still bits of my heart in that coffin.

pamatga: this made me laugh: "although I wanted to continue eating like it was 2011" Thanks!

Hi to all!

01-04-2012, 05:17 AM
Yesterday was hard. I had a hard time getting back after two weeks off and struggled seriously with my food. I had some cookies after lunch and some sweet bread at a nighttime meeting.
I need to step up my water consumption. Also am struggling to get back to the gym.
There are so many unfinished projects I have to do at work that it stresses me out. In many ways my Mom's illness and my winter vacation allowed me to escape that stress (though subject myself to other stresses). Now I'm back in my pattern of waking up at 2:30 or 3 and not being able to go back to sleep.
Credit me: really desired to eat after I got home from the meeting (despite having eating a serving of sweet bread) but I went to bed instead.
Credit me: I felt full after eating my lunch (but this did not prevent me from eating those cookies maybe half an hour later.) I need to get a handle on why I have this overwhelming desire to eat in the afternoons. I think it may be a work avoidance mechanism.
Will start working today on Success Skill #6.

Beverlyjoy: glad to hear you are seeing the doctor about your pain.
Sarahb: love the poem!
onebyone: credit for getting the batteries (brrrr) instead of saying "I'll do it tomorrow."
pamatga: credit for the clean house, the sitting down, the logging
melroseg2002: Welcome! I'm working today (and probably for the next week or so) on mindfulness. I find this the hardest thing.
eusebius: I need couch to 5k too. Right now it's too darn cold!
FFC: no choice is hard.
Welcome to all the newcomers (and returners)!
Have not weighed yet today it being 4 in the morning.

01-04-2012, 07:20 AM
Diet Coaches/Buddies - Happily lived my day on my food plan, CREDIT moi, until my walk, CREDIT moi, to Trader Joe's for some dried fruit and bananas. Problem was that their sample was Mandarin Orange Chicken. I was able to convince myself that that was rare and unusual. It's not. It's a breaded fried small chunk of chicken covered in sugar sauce. You know it's got the perfect combination of fat, salt, and sugar at the first bite when you want to eat the whole box, LOL. The one good thing about samples are that they are automatically limited to just one.

onebyone – Do understand that you guys got some real cold. I'm with you, "Better to keep it simple and stay on plan."

Joy (gardenerjoy) – Neat to demonstrate that you can stay your path even when the plan didn't happen.

Erika (eusebius) – Kudos just for the thought alone of doing the Couch to 5K again. I do know that tension between parenting and the rest of life.

Beverlyjoy – Hope the doctor's visit went well. Kudos for planning NO CHOICE at tea.

FutureFitChick – Kudos for a good day even with the stress of your mom's surgery - glad she's on a recovery path. [Alas, I'm feeling OK, but the gym hath fallen in the crack. Thanks for the nudge; I want to get back.]

Pam (pamaga) – Congrats on launching your Buddy Challenge - that should keep you out of the pantry for a spell. Wonderful reminder, "not straying as far as I once did makes it less difficult to get back on track."

Val (va1erie) – Thanks for the link; seems that mindfulness goes a long way.

Donamari (fyreflie24) – Flat weight despite a broccoli-rabe, Italian pork, garlic sandwich isn't bad.

maplover – I'm sending you supportive thoughts to get back to the gym since I'm struggling with that one also. Kudos for acknowledging and putting your attention to afternoon snacking.

Mark Anthony (sarahbennett21) – LMAO! Yep, love the dream to just bury the habit despite the painful recognition that a part of your heart is in that coffin. It's gone, along with December and a pound of mindlessness not taken. Yay for charging into January. eating. I'm certainly into desire. Leaving a bite is mostly conditioned on remembering. The rice I just left was triggered by feeling satisfied and remembering that was enough.]

Melissa (melroseg2002) – Homemade vegetable soup is just the best. Kudos you using your DH to boost your own exercise.

Readers - chapter 4 Stage 1 The Success Skills Plan
Success Skill 8 Follow Your Plan, No Matter What
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 96.

01-04-2012, 09:57 AM
Hi Coaches

My newly-powered wii fit scale/board gave me a reading of 275.5, -3.1lbs from last weigh-in. I was holding more water! yay! I'm only 1.1lbs from my 5% goal so that really makes me happy. I must work on *bellieving*. I don't think I really believe this is working, will work, has been working...or maybe the right word is "trust"? Everytime I set even the smallest weightloss goal, it feels more like a fight, like I am egging myself on, like I am on the sidelines and I am waiting for me to "prove it"--prove that it works, that I can do this, that what I am doing works; if I can prove it, then maybe I'll believe it.

Writing this out makes me wonder if the inner critical/challenging voice isn't a :devil: sabotaging thought? They feel like voices from my childhood truth be told; harsh critical ones. Those are never helpful to me; they shut me down. So I guess, for me, it's clear I need to say NO CHOICE to the skeptic. I just have to full heartedly BELIEVE I will reach my goals if I stick to my plan and just keep following it day after day after day until I reach my goal weight and shift into maintenance. Lucky for me I learn about that on the way, as I am already maintaining a loss.

Well, I can't find my glasses anywhere and can't drive unless I find them so I'd better get back to looking for them.

Have a wonder-filled day:)

01-04-2012, 10:53 AM
WELCOME i am worth it and seaside sparkle

SarahBennett: omg what a fabulous post! :)

Erika: Yay on the loss and the workout! :) Keep it up!

Val: there's something to Mindfulness in so many aspects... thanks for that reminder... I've found it a huge boon in respect to eating/weight loss!

Future: Best to you and mom! Great work :)

Pam: you DO make an excellent point! A little stray is much preferred to a big stray... any and all progress and change, is progress and change!

Back on plan since we've been home. My husband and I have an appointment with a nutritionists tomorrow, so I'm excited about that! Gearing up for phase two of the weight loss journey. I should still be able to make my goal, but I need to be pretty diligent. Getting back in the swing of things is proving challenging... trying to balance kid/work/workouts is challenging right now. Giving myself this week to ease in and then off to the races!

01-04-2012, 11:47 AM
Bill - congrats on sticking to your plan and taking that walk. Mandarin Orange Chicken does sound tempting and tasty but when you describe it as a sugar coated piece of friend chicken - much less appetizing :)

Onebyone - great job on the loss! I know where you are coming from with needing to "believe". I, too, sabotage myself with childhood criticisms and unrealistic limits. I think part of my current problems stem from being told that I "can't" eat something (and not because of any health/medical restrictions) and now as an adult I am rebelling against that. But I need to come to terms with the other side of the coin - I DO have control over what I eat now which means I need to be responsible and stop trying to rebel against this ghost from my past - I'm only punishing myself.

I did very well yesterday. I was hungry on my way home from work but instead of cramming food into my mouth when I got home, I chewed a piece of gum until dinner was ready. I had 1 turkey dog on whole wheat bun AND I counted the bun as my only carb for dinner. I have to give myself a BIG CREDIT for that. Usually, I don't count the bun as it's own food and will have fries or something with it. But instead, we had veggies and dip and apple slices! I also got in some time on the elliptical.

Our heater went out last night and the house was at 55 degrees...I have a sick kid at home too. Luckily, I have a very flexible husband so I was still able to get into work this morning and he'll wait on the technician to fix the heater. Stay warm everyone and have a great day!

01-04-2012, 02:56 PM
Hello Everyone,

Another quick check in today. Weighed everday and down a little each one so happy with that. Am giving myself big credit from yesterday for saying NO CHOICE to caramel popcorn, key lime chocolate macaroons, an open box of chocolates and licorce allsorts. Let me tell you the licorce allsorts were the hardest and I actually made myself leave the room! :carrot:

gardenerjoy Absolutely love your quote "It's easier to stay on plan than it is to get back on plan." and may decide to add it to my signature and credit it to you!

BBE Great description of the mandarin orange chicken. You are right one bite leads to the whole box but thinking of what it really is I'm hoping will stop me.

melroseg2002 Good job on chewing gum when you got home while making dinner. I find myself chewing a lot of gum right after meals when I want something sweet.

onebyone Good job on sticking to it and your weigh in. I found the chapter on Believe in Beck to be very timely for me. Hold out for warmer weather, it's +14C in Calgary today, should get to Toronto in a couple days :D

sarahbennett21 Love the poem!

pamatga Great job on your new challenges. I watched the first episode of BL last night, should be interesting this season. You had talked about a pedometer you use, Omron (?) I believe. Can you let me know again, I'm going to Phoenix next week and might see if I can find one there.

Well I should get back to work, going to get some spontaneous exercise by walking some books back to the library (2 blocks east of my office) and then head to Safeway for a couple of grocery items (2 blocks west). Will be a nice little stroll.

Have a great day! :wave:

01-04-2012, 03:59 PM
Hi Beckfolks/coaches/friends - my food was fine yesterday. I started my day doing mostly juice, broth & tea. When I saw my doctor I continued the day on plan with food.

I saw my family doctor last night. She thinks I may have a combination of two things going on. I do have a pulled muscle. (unfortuneately - that always happens when I increase my exercise - I didn't even increase very much). I need to take an nsaid medication for a time for that.

Also, I also have some symptoms of an unhappy gallbladder. I will have an ultra sound tomorrow to see what's going on. In the mean time, I am to follow a low/ or nonfat & bland diet. I can do that. I am hoping that this can assure of no more of those pains.

It's good to know what's what.

I need to hold off certain exercises because of the pulled muscle.

I feel like I have a plan and know what I can and cannot eat. I like that.

Happiness! I've lost two pounds since last Wednesday. I am always grateful for that. I am almost to my next mini goal of 209.

Hope you are all having a great day.

I'll try to get back for personals.
As always ... I truely apprecatiate your support, wisdom & kindness.

I am worth it
01-04-2012, 07:14 PM
Hi Everyone,

Yesterday, I got thrown a curve ball that took up most of my day, so I didn't do about half of the stage 1 principles, but I did complete experiment 2 - only eating breakfast and dinner without panicking. Years ago I would have panicked just at the thought of going that long without eating, but this time it was more of an annoyance because I was having a bad day and wanted to comfort my self with food. At one point I thought about giving in, but I quickly reminded myself that I actually get a lot of "curve ball days" and I had to say NO CHOICE to this one otherwise I would just stay stuck in this hole until I finally sucked it up and stopped giving in.

Today was supposed to be experiment 3 - recognize fullness sets in. I already know this so I decided just to eat healthy today and try to do the other stage 1 principles. I'm not looking forward to experiment 4 where you have to throw food away. Save it for another time I can do, throwing it away, I'm not so sure.

SarahBennet21 I loved the poem. :) The principles that helped me most were recognizing that with each decision I was either strengthening my resistance muscle or giving in muscle, keeping temptations out of sight, and planning for the next day.

Onebyone They absolutely are sabotaging thoughts! Write out response cards for those too. The past only has as much power as you let it have in the present.

01-04-2012, 09:56 PM
Perfect iPhone day. Did all the right things, felt all the right feelings, read all the right stuff, exercised my butt off. Now if I can just keep away from the kitchen till bedtime....

01-04-2012, 10:14 PM
Hi Coaches/Buddies/Friends!

A quick check in here. We traveled West last evening and have my mom and sis with us. It is keeping me quite busy. Food has been healthy and sane but defies planning. Fortunately, my sis and I form a very healthy cooking partnership. Tonight we have kale, salad and a brown rice/lentil combo. Yum. I was able to get on the scale this afternoon at the club/pool. My reading was great, especially since it was not my usual time of day. *credit* for continuing to be mindful of my Beck inspired behaviors.

01-05-2012, 12:14 AM
Four days of loss in a row. Working my plan works!

My exercise so far in January has been pretty abysmal. Fortunately, we're going to have a couple of warm days (possibly record-setting). I'm going to try to do my yard work vigorously enough that I feel good about counting it as exercise.

WI: -0.4kgs, Exercise:+0 50/1300 minutes for January, Food: 100%op, Read my Advantages and Responses: yes

onebyone: great insight about the inner critic being a sabotaging thought. For some reason those critical thoughts have more of an aura of authority and, therefore, truth. But, you're right, the inner critic's "this will never work" is no more true than some of the more permissive sabotaging thoughts. In fact, the inner critic may be worse because he's the guy that makes it so hard to hop right back on track when things derail for any reason. Have you read Taming Your Gremlin by Rick Carson? He says a lot of what you were saying in your post.
You must have dealt with an inner critic in some effective ways while making your art. Are there any helpful ways you can recommend to us?

Tazzy: :-) Glad you liked my quote!

01-05-2012, 12:43 AM
Hi, Coaches and Buddies.

Spent all of today running around for errands and doctors appointments. I am trying to get as much out of the way as possible prior to my very crazy spring semester.

I gave my resistance muscles tons of work today! They performed awesomely, I might add... I identified a craving and said NO CHOICE a couple of times today. I talked myself out of bringing junk food home with me. I planned a healthy dinner for guests coming over tomorrow. I weighed in and was down 1 pound. Did not get planned exercise in, but tomorrow am packing my gym bag so that I can workout Friday morning. I am going to go plan the rest of my food for tomorrow now and ready day 27, which I have put off for two nights now!!

BeverlyJoy, I'm really glad for you that you have a plan for moving forward, even if you have to give a few days rest from exercise. I hope the ultrasound is helpful for you! Congratulations on the loss.

BillBlueEyes, glad to hear your overcame the temptation of an entire box of chicken. Great job for getting the walk in.

FyreFlie24, good job being back on plan and for going to see a nutritionist. That is great news. It is tough to balance work and workouts, and I'm not even blessed with a kid. Kudos to you for that!

GardenerJoy, glad you had fun at the museum. I'm intrigued by your eating as if you had planned comment.

Iamworthit, good luck on throwing food away. Great job for NO CHOICE!

Lexxiss, that is terrific news that you have such a healthy eating mother and sister. That is a real treasure. Great job getting your weigh in done.

Maplover, sending supportive thoughts as you get back in to your positive Beck habits! You can do it and it will feel great!

Melroseg2002, brrrrr! I hope your heat is working again. Great job with the food tracking!

OneByOne, glad to hear you are almost back to the -5%! That is great! I think we believe it more when we are more successful and maintaining. I'm waiting for that day eagerly too!

Tazzy, great job for bypassing all of those sweet things!! Also credit for getting in spontanous exercise.

01-05-2012, 02:10 AM

Thanks for all your kind words and inspiring words!!! I am feeling so much better after just a couple of days on plan. It doesn't take long to feel better... If you have any thoughts on intuitive eating (e.g., Geneen Roth, Susan Orbach) I'd appreciate them as I am interested in your experiences. Also, Eat to Live. I am still tinkering to find what will work for me long term diet wise. No poem today!

OnebyOne: Minus 15C heaven help you! Credit for staying on track in spite of such cold weather. Funny how it always feels better to be in control than out of it, isn't it? I found these words inspiring: "Even *worrying* about staying on plan, (while I am on plan), is infinitely better than being off plan for any length of time, and worrying about getting back on plan! Crazy. Better to keep it simple and stay on plan." The real question is that, given this, knowing this, why do we make it complicated/more difficult for ourselves and go off plan? Kudos for weighing in. I know the deal with the tidying, have a similar bunch of stuff to do myself and had spent days staring at it, though have finally got started and now am feeling excited as I move through it, it's like something is shifting internally and I feel a growing confidence. I find these things can really affect my state of mind. Critical for me was breaking the tasks into smaller manageable chunks. Good luck with it! YAY for the weight loss!!!

Pamatga: I know what you mean about ambivalent! The past is in the past. I am feeling the same but for now, I am trying to keep that separate from what I am doing. I am not promising myself I always will. I'm not ruling out sinking into food in the future (somehow that thought helps me right now) but for now I am just starting to act differently and actually it's helping to create a distance from the mistakes that I made over holiday season (and before!). Well done though for being straight with yourself, being here and doing things. I appreciate your posts! Thanks for your honesty, it helps me and I love the mantra Finish What You Start. There is always more I want to say about your posts than I have time to but I'll keep it short and just say that they really strike a chord with me.

Melroseg2002: Credit for getting back on track, and the exercise!!! Especially in the bitter cold. Do you find fresh fruit and veggies help?

Erika: That's interesting combining calorie counting with trying to eat as healthy as possible. I'm thinking about a modified version of eat to live to try next (so I calorie count with say 20-30% flexibility to eat what I like rather than the recommended 10%). I started (but didn't finish) couch to 5K some time back, enjoyed it then lost my ipod. Now I have another ipod and no excuses so I'm sitting on my couch thinking of trying it again! WTG to bumping up the exercise and being OP!

FFC: Like the approach to going off plan with the skim milk in terms of being positive and learning from it rather than using it as a reason to go off the rails! Well done for the weight loss and glad to hear your mom's surgery went well. I've read Geneen Roth too, but the problem I had with it was with the idea that I would get tired of eating sweets if I allowed myself them. I did try it for quite a while, but I seemed to just want more and more sweets and it didn't stop it just got worse. I find I have to exert control over certain foods. I don't know if you have had that experience?

Gardenerjoy: Congrats on the weight loss (4 days in a row WOW), and thank you for your kind comments!

Maplover: Credit you you for working on things and exercising the resistance muscle. I'm trying to take January off sugar and so far have found that has helped me A LOT. The more sugar I eat the more I seem to want, and the more rubbish I feel, so I am starting to think it may not be for me. How do you feel about the sugar thing?

BBE: Credit for being on plan, being here, all your comments, your consistency, you are such a rock!!!

Donamari: Kudos for getting onto things and being so positive!

Tazzy: OMG WTG for what you said no too!

Beveryjoy: Big credit for the weight loss and I do hope you feel better soon. Losing weight probably helps, right?

I Am Worth It: Thank you for the tips, repeated here for my benefit: "The principles that helped me most were recognizing that with each decision I was either strengthening my resistance muscle or giving in muscle, keeping temptations out of sight, and planning for the next day." Also love: "I had to say NO CHOICE to this one otherwise I would just stay stuck in this hole until I finally sucked it up and stopped giving in." Motivating!

Lexxiss: Credit for the healthy eating! Love the sound of that dinner!

01-05-2012, 03:46 AM
I am going to keep this short because I need to get into bed so I can spend all of tomorrow catching up on the new tax codes, laws and compliances so I can test out on all of that before taking on my first client. I haven't had this kind of stress in my life in quite a while. I don't like it.

So, this will be brief. I read all of your posts but I won't comment them in this post. Hopefully, tomorrow or even Friday, if it works out that way.

Credit I have had two very good days regarding eating within my recommended calorie range and nutrient distribution. I have logged my food, eaten sitting down (which I do anyway but thought I would mention that) and I am exploring non caloric options for when my stomach feels empty. Tonight it was 2 cups of gingerbread spice Celestial Seasonings tea. It did the trick. Kept me warm and feeling full.

Credit In pushing for balance throughout the day. Even though I really needed to keep pressing on with the tax law updates, I stopped to watch a movie I had recorded for Paul and I. It wasn't one of my favorites but it was his. I made sure that I also straightened up, made dinner and also had some time to play some online games.

I am in awe of how several people in this challenge are really on target with everything. I am concerned about one person who is consistently eating half of what BLC recommends. This challenge is about eating healthy and within the recommended caloric range. I am awaiting her response. I have decided to keep an eye on this and not "push" her to eat more. There could be a medical reason including depression. It could also be an eating disorder.

Several others have told me of their medical needs which have to play into their food plans. I have made a note besides their names so I can check that against how they are doing. Above all, I want to be fair in my assessment since the implication is that if you accept an Invite for a Buddy Challenge, you follow through on the "guidelines" of that challenge. Either way, if she stays for the next challenge, she will be increasing her activity level which should stimulate her appetite, if she doesn't have one.

Since so many are doing so well (this is the fourth day), I have decided that in order to "thin the crowd" I am going to up the anty starting on January 23rd and introduce some additional elements of food accountability. I will research the pink and green book and see what seems to be a good segue.

Credit: So far, I am also taking care of myself, which I was not doing this past fall.

Congrats everyone on picking up where you left off before the tsunami of food hit it last month. Here's to a better January.


01-05-2012, 06:59 AM
Diet Coaches/Buddies - Wasn't a particularly productive day. I put a new weather stripping on the front door - but it was too thick and the door wouldn't close. So, now it's half-weather-stripped until I try the next thing. At moments like this I envy my friends who just sold their large, lovely house to move into a condo. Food was OK, CREDIT moi; exercise nil. I left a bite at dinner, CREDIT moi. I'm still feeling happy that there's no food from the Eating Season left around.

onebyone – Terrific idea to say "NO CHOICE to the skeptic." There is a fortune to be made from a pill that erases negative stuff from childhood.

Joy (gardenerjoy) – Kindly send some of your excess warmth to the east coast. Congrats on 4 days in a row.

Debbie (Lexxiss) – Yay for having a sis who contributes to healthy cooking. Any meal with kale is a winner.

Beverlyjoy – Ouch for a pulled muscle when you want to exercise. Hope your TLC with your gallbladder solves the problem.

FutureFitChick – Kudos for an awesomely performing resistance muscle. Amazing what exercising it can do.

Tazzy - Kudos for NO CHOICE to open boxes of delectables. LOL at the design of that walk - 2 blocks east then 2 blocks west.

Donamari (fyreflie24) – Yep, "trying to balance kid/work/workouts is challenging." Kudos for taking on the visit to a nutritionist - let us know how that works out.

maplover – Love the notion of "Perfect iPhone day." Great summary.

sarahbennett21 – Neat to recognize that only a couple of days on plan is enough to start feeling better. I can't help you with Intuitive Eating - it's just not my thing because my hungry sensor isn't very reliable any more.

Melissa (melroseg2002) – Ouch for the lost heater - some of us way up here like to think of WV as needing no heat, LOL. Kudos for using the gum and counting your roll with dinner. (Hope that kid mends quickly.)

I am worth it – Super, Super Kudos for recognizing 'actually get a lot of "curve ball days" ' and throwing NO CHOICE at it. Yep, curve ball days and special occasions happen frequently.

Readers - chapter 4 Stage 1 The Success Skills Plan
Success Skill 8 Follow Your Plan, No Matter What
You will continue writing down your daily eating plan, carrying your Diet Notebook to monitor in writing what you eat, and checking off this skill on your Success Skills Sheet (pages 266-271) until Stage 4. Give a full report to your Diet Buddy every night.

Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), pg 96.

01-05-2012, 02:27 PM
I got on the scale today and was super excited to see that I have already lost 4lbs!! I wasn't expecting much loss and was really just curious but I was well rewarded. This definately psychs me up to get my exercise in today and load up on fruits and veggies. I have a meeting to get to in a few so I will check back in later.

Sarahbennett - yes, I do find that the fruits and veggies work very well, especially since I pick ones that I really love. I like most all fruits and veggies but usually shy away from more expensive ones to cut food costs down. Since I know I need to get more into my diet I decided to heck with that and bought snow pea pods (love them) and some fruit and veggie snack packs at Walmart. Those are nice to keep in the fridge at work - they have apples, grapes and some cheese in them. Also, oranges are in season and they are delicious so I stock up on those until I can't stand the sight of them anymore. It also helps me that I am trying to be a good role model to my 10 year old daughter - what better way than to load up on veggies at dinner?

01-05-2012, 09:39 PM
Its been a busy few days, so I haven't checked in here! Hello to everyone.
I have been lurking around 3FC for years now, and my weight has gone up and down and up and down. But I've been really working on it for the last 6 months, and I've lost about 25 pounds, and am starting to feel that with the skills I'm learning, I might be able to do this once and for all.
Of course, tomorrow will be a challenge. I know that planning works for me, but when I can't plan, I'm very susceptible to kicking off on a major binge. And tomorrow is "donut day" at work in the morning, team lunch at noon (and I can't plan ahead, as the team decides on the location 'on the fly'), then a after-work business event as well.
But I'm planning on my usual breakfast - no choice - no donuts. Committing to making wise choices at lunch/dinner. And getting right back on the plan Saturday morning.

Bill - thank you for the very sparkly welcome! I have had the Beck book around my house for quite a while, and have read it before, but decided that now I really need to put it into practice. No choice!

Val - thanks for posting the link to the mindfulness research. Very helpful!

And hello to everyone else!! I'm very inspired by your successes!

01-05-2012, 09:39 PM
I had no trouble whatsoever today with cravings. This is really unusual for me.
One thing that I did differently was get back to the gym last night. Very strenuous workout. It felt good to be back.
I also lost 2.4 lbs...down a total of 1.4 from where I started (yes I went up a pound from where i started).
It feels great to eat clean. I am measuring everything and packing my lunch and snacks.
Tomorrow I have to eat out for lunch. I have it all planned and I will use this day to leave something on my plate.
Also have to report that I felt fullness toward the end of my lunch, which is really unusual for me...I set an alarm for 20 minutes after I finished lunch and was surprised that that helped me to resist my typical post-lunch cravings.

Beverlyjoy: hope you feel better soon, but kudos for the 2 lbs!

I am worth it: love the wisdom about curve ball days. I have a lot of them, too

Lexxiss: credit you for mindfulness

gardnerjoy: I love it that you are rocking the weight loss!

FFC: Bravo for exercising the resistance muscles. They do work if you work them!

sarahbennett21: I'm with Bill. My intuition with regards to food is shot. I have to keep away from sugar, so I identify with your thinking on this.

pamatga: taking care of yourself when you are otherwise stressed out is a good thing.

BBE: as usual, thanks!

melroseg2002: 4 lbs! spectacular.

01-05-2012, 10:33 PM

A very happy day here today.

I went to my WW weigh-in and meeting and saw a -3.2lb drop, bringing me back to under my 5% goal, so no need to change my ticker/signature line, and I am only 0.2lb off from my latest low of 272.8 reached Dec 22. I am sure I will be under 270 by the time I leave for Key West.

Speaking of which... I got my plane tickets. I leave Jan 31st and return March 1st. I take possession of the cottage, with attached working studio, 2pm Feb 1st and must be out by noon, Feb 29th... the 29th of Feb... an extra day.. a leap year even. I bought some new printing ink today, plus a roll of Japanese paper, and a 12" x 12" piece of linoleum to carve. On Monday night I'm doing a demo of printmaking techniques to the Potter's Guild--techniques that can be adapted to clay and ceramics. My thinking was to commit myself to this demo/talk because it would force me to get going on printmaking before I leave for my art residency. As it turns out I have two print submission deadlines all of a sudden plus this demo so I can't escape it even if I wanted to. And I don't. My sister called to tell me she saw the blurb on the January artists-in-residence where I will be and she said she felt a twinge of fear for me. She said there is a real spotlight and focus put on the individual and I thought OMG I cannot wait to be somewhere where they want me for my art. It's been a year since I felt anything like that; not since I moved and left all my contacts and supports behind. I feel so glad that I set this up for myself. It is exactly the shot in the arm I need right now. Hopefully the momentum I get from there will carry me forward when I return. Well, coaches, since I will be in contact, you will be the first to know ;)

So a good day all 'round. I do believe this will be the year I drop this weight for good. I look forward to being about 80lbs lighter by my birthday this year-that's November and that's crossing over into Onederland one day at a time.

:hug: To All.

01-05-2012, 11:50 PM
I had one of those days where I was hungry a lot of the time. It helped to remember that hunger is not an emergency. And it helped that I am still surprised and curious that I have days like this. Back when I was overeating, I had no idea that some days have more hunger sensations than others for no discernible reason.

We had a record high of 66 degrees today! I spent a couple of hours cleaning up my garden bed, hauling compost, shoveling, raking, weeding. Plus, took a walk.

I harvested the last of our chard and lettuce today. I'm so pleased that I managed my garden into January -- with a little help from a mild winter.

WI: +0.65kgs, Exercise:+130 180/1300 minutes for January, Food: 100%op, Read my Advantages and Responses: yes

sarahbennett21: I've looked at Eat to Live several times but never went there. Too little meat to keep my husband happy and too little oil to keep me happy. I guess I'm a middle of the road dieter because I don't like high protein plans either.
I agree with BillBlueEyes that I don't believe intuitive eating would work for me because my intuition is broken in that area. That's why Beck's plan ahead method has worked so well for me. But you may be able to make it work. If you want to try intuitive eating with just a little structure to boost it along, I recommend Naturally Thin by Bethenny Frankel. It's an intuitive eating approach with some rules or guidelines to keep things in check.

onebyone: yay for such a wonderful day and all that positive thinking!

I am worth it
01-05-2012, 11:58 PM
Hi Everyone,

Yesterday went well. Today did too. I went OP a little but jumped right back on for dinner. (Credit Moi)

sarahbennett21 Good luck on laying off sugar for January, and here's hoping you don't do what I did. I did successfully avoid sugar last January. However, that was my only focus and I just substituted bread and crackers for sweets. I didn't lose a pound. I didn't feel any better. And I "made up for it" with Valentine's Day treats. Limiting sugar is a very good thing! Just watch the other carbs too. :)

01-06-2012, 01:15 AM
Hi, Coaches & Buddies.

Posting via phone. I didn't pack gym bag b/c realized I can come home to shower right after workout. Wasted a lot of time today, which really frustrated me. I really needed to be productive. On top of that, had a deadline moved up on me 5x! Weighed down one and a half. Ate at low end of target, but felt like ate a lot today. Better weigh and measure this weekend. Ate some food while cleaning up from dinner. Didn't feel like ate enough dinner. Should have said NO EXCUSES or sat down at least. Read days 27-8 last night and will remember to refer to it in case of "stinkin' thinkin'".

SarahBennett21, I don't think I found eating as much sweets as you desire helpful in the time period I did it. However, having done that + Beck, when faced with a craving for that food I can now imagine how I would feel physically and let it go. I don't know what your experience is with cravings, but in regards to cravings being motivated out of physiologic need, there isn't much strong scientific evidence to support this notion. (Major exceptions would be thirst for water and salt for Addison's disease, for example.) I was TOTALLY bummed when I found this out, because I really wanted it to be true.

PamatGA, great job for all of your credits and thanks for the reminder about balance!

BillBlueEyes, great job for being on track with food. Bummer about the weather stripping. I hear you about condo!!

Melrose and Maplover and OnebyOne, congrats!

SSS may the force be with you on donut day!

Iamworthit, great job getting back on plan.

GardenerJoy, great that you still have chard left today! Good job with NOT EMERGENCY.

01-06-2012, 06:30 AM
Diet Coaches/Buddies - It was too cold to go out for a walk, so I did so anyway - CREDIT moi. Left some of my spaghetti pesto at dinner, CREDIT moi, a win because I love that stuff but felt that I was satisfied and that was enough.

onebyone – Oh Yes, plane tickets make it sound absolutely real. Right this moment I'd like a touch of that Florida warmth myself. Congrats for getting yourself back into your printmaking.

Joy (gardenerjoy) – That is so amazing - chard and lettuce are NOT January crops at your latitude. Kudos for remembering that hunger is not an emergency.

FutureFitChick – Kudos for chasing down "stinkin' thinkin'" - I've done my share of that. Thanks for the info that cravings aren't deep physiological needs; I've worshiped at that altar also, LOL.

maplover – Thanks for the reminder, "It feels great to eat clean,"

Melissa (melroseg2002) – Congrats on those four pounds gone. Yep, it's a rush when the scale says we're losing.

I am worth it – Kudos for "jumped right back on for dinner" - rapid recovery is the BIG thing.

Katie (SeaSideSparkle) – Love it: "no choice - no donuts" - Kudos. Congrats on those 25 pounds gone forever.

Readers - chapter 4 Stage 1 The Success Skills Plan
Success Skill 8 Follow Your Plan, No Matter What
what to do . . .
Whenever you are tempted to eat unplanned food, use as many Resistance Techniques as necessary. In your Diet Notebook, start a new page with the heading "Resistance Techniques." After you practice them, reorder them according to their effectiveness.

Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), pg 96.

01-06-2012, 10:46 AM
I had a really stressful day at work yesterday and did cave in to some emotional eating. I am not too disheartened though, because I recognized the reason why I was eating, early on, and was able to reign it in before it got really bad. A better solution would have been to get on the elliptical or take a walk outside to relieve the stress. So so happy it is Friday!!

Bill - great job taking that walk in the cold. It is so easy to use the weather as an excuse not to.

Future Fit Chick - I'm right there with you on work seems to take over my whole life sometimes. Do you find that when you stick to your eating plan it helps to even out some of that stress?

GardenerJoy - I'm so jealous that you have garden fresh produce in January! Way to take advantage of a nice day.

01-06-2012, 12:30 PM
Had a good couple of days. Weighed each day and down a bit every time, getting very close to ticker weight again after the Christmas chocolate debacle.

I had an interesting discovery last night. I really wanted something crunchy and salty and got a serving size of Triscuit crackers, my favorite flavor of balsmic and basil. I ate them enjoying the crunch but a few minutes later realized that I didn't like the flavour or the "processed" taste of them. You could not have convinced me 3 weeks ago that I would not want to eat crackers again. Same with a small shortbread type biscuit cookie that I tried from a box we got at work. They both left a weird feel in my mouth, can't really think of the word right now to describe the sensation. Suffice it to say it was weird enough that I don't foresee myself wanting to devour a whole box of crackers!

I have been reading my cards everyday, I put them right beside my scale where I weigh in each morning, seems to have helped.

melroseg2002 Good job in recognizing your reason for eating and taking control.

onebyone Good job on the scale, very excited for you for your trip. I'm sure you are counting down the days to your departure like I am! :beach:

gardenerjoy Very envious of a winter garden! My garden plan for this year is to try and get some of my plants started inside this year before planting in the garden.

BBE Credit for walking in the cold. If I let winter get in my way I would never go outside. I love a brisk walk in the cold, lucky for me being a Canadian I get that option a lot. Although our winter seems to have disappeared and I noticed yesterday that all the snow covering my shrubs in the back yard (about 18" deep) has now melted. I hope the trees don't get confused and decide to start budding.

maplover Yeah for strenous exercise and planning. I feel like I've missed something if I don't write down my meal plan for the day. It's a habit I am happy to have.

seasidesparkle Congrats on 25 pounds gone already and hope you had a successful NO CHOICE on the donuts! Just remember they are flour, sugar and water cooked in grease! (Or that's what I'm guessing). Kind of like BBE's mandarin orange chicken description, I told that to a friend yesterday and she did remark that it really did not seem that appealing after all.

pamatga Hope the tax studies are going well and good job in looking after yourself this year!

sarahbennett21 I know how you feel about sugar. Once I can get past having it for a few days the cravings really do diminsh for me. Last week on TV I saw an interview and they were talking about resolutions and such. The doctor (or might have been a nutritionist) had a patient that felt she had to eat chocolate everyday. So the doctor gave her a "prescription" to eat 1 full size chocolate bar at 3pm daily. After about 10 days the patient found that when she had to force herself to eat it on days when she didn't want to she no longer enjoyed it. I'm not sure if that theory would work for me or not. Guess maybe that's some reverse psychology?

Hello to Lexxiss, va1erie, Robin, eusebuis, iamworthit and anyone else I may have missed. :wave:

01-06-2012, 02:11 PM
Hi, Coaches and Buddies.

Posting early because I will be at DH's company party tonight. I have no idea what the food will be. I have left 1200 Kcal for it, so I'll be ok with that. No change with weigh in. I did get to the gym this morning.

Billblueeyes, great job getting in a walk when it was too cold out. Also great leaving some of a favorite food on your plate.

Melroseg2002, good job identifying what you can do differently next time instead of food. I can't really describe at how eating on plan helps with work stress because I always end up focusing on work instead of my health. I am really trying to work at this, but it's tough, especially when it seems like the expectations are always getting higher.

Tazzy, interesting post about the cracker flavor. Great job on the post-holiday recovery.

01-06-2012, 06:47 PM
Hi Coaches/Buddies/Friends!

I continue to be in full caretaker mode as I have mom, sis and DH with me right now. *credit* for seeming to meet everyone's needs (including my own). The one thing I don't seem to be able to manage is time to really "sit down" with all of you.
~food is (not planned ahead) but is OP
~exercise is daily at the pool
~spontaneous exercise today was walking my basket all the way back into the grocery store and counting my steps.
~weighing every day (with normal fluxuations)
~resistance today included flat tire licorice and going out for midnight pancakes/eggs w/DH
Credit for healthy behaviors and continued focus on myself even when it's (more than) busy.

BillBlueEyes, great job getting out for a walk in the cold. I'd be thinking of that heated gym this time of year. :strong: (great suggestion since I exercise outside in a pool when its 22 degrees) lol

FutureFitChick, great job posting, planning ahead for the party AND getting to the gym this morning!

Tazzy, count me as one who doesn't Triscuits anymore. It's fascinating how our tastebuds change. I'm not eating much out of cans anymore...can taste the metal. Yay for reading your cards every day. Right beside the scale is where I keep them too.

Melissa(melroseg2002), great job stopping your emotional eating AND coming up with a more productive response for next time. Congrats! on your WL so far!

I am worth it, yay for jumping right back on plan for dinner after you took a detour.

gardenerjoy, fantastic that you were able to use your Beck skills on a day where you were hungry most of the time!

onebyone, credit for OP behaviors which have quickly brought you back to your 5% loss!

maplover, great observation that setting the alarm for 20 minutes helped you to recognize your fullness and resist post lunch cravings.

SeaSideSparkle, I hope that your planning helped you to get through a challenging day at work.

Pam(atga), credit for continuing to seek balance! I love the sound of gingerbread spice tea as an after dinner option!

sarahbennett21, (belated response) I have read the books you mentioned. I find good things in everything I read but have not had success in practice. We are all different and each have to try (and find) what works for us.

Beverlyjoy, I'm hoping your ultra sound gave you some information which will help with your recovery. Congrats on your ticker moving down again!

Donamarie(fyreflie), how was your nutritionist appt?

:wave: to everyone else. I hear a car pulling up so it's time to get "back to it".

01-06-2012, 07:32 PM
Great day today. Not only am I down 2 lbs from yesterday, but I had a near perfect day with food. I never felt hungry and I never felt deprived because I was able to incorporated a few things I crave into my plan (300 calories divided among pistachios and dark chocolate). This made my fat percentage somewhat higher than I wanted, but I'll work with the numbers in the coming weeks. I did leave a portion of my lunch salad out. The other thing I am testing in terms of stopping eating is whether I can JUST have 3 squares of chocolate or 1 oz pistachios when normally I would eat the whole bar/package.

I had some stressful news at work. A project I have been working on for months which was interrupted when my Mom was sick is way overdue. The project manager demanded I send it along (not quite finished). I told him I would have it at the end of next week.

On my way home I desperately wanted a drink. This is a bad idea for a number of reasons: 1) I often have more than one drink 2) lots of calories that I don't need. 3) it makes me crave sugar the next day. But I have prepared a response card for this situation and I was able to use it. So credit me.

I'll catch up on personals tomorrow.

01-06-2012, 08:51 PM
Hi folks/beckies/coaches - Well, I did it. I managed to put together of day of food within these parameters: gallbladder diet, bland, nonfat & low sodium. Credit. I had my ultra sound on Thursday. My doctor called this morning with the results. My gallbladder does have some stones - however, it’s not infected or inflamed. The next step, she suggested, is a nuclear look at how several organs are working together - gallbladder, pancreas & liver. I am so continue with the above mentioned food plan. But, this food plan actually is helpful.

I’ve been writing it all down, did some stretches, drank lots of water and eating much slower. Credits.

Thanks to you all for your support and kind words in regards to my health stuff going on. I certainly appreciate it!

I am going out of town in a couple of days. I’ll have to bring things to eat. Starting to think of which foods I’ll bring.

map lover - congrats on the two pounds! Kudo’s on incorporating foods in your plan that you really love.

Lexxiss/Debbie - sorry things are so hectic. It’s awesome that you are OP, despite not being able to plan. Many credits. Carry on. Hope you were able to enjoy time with your mom and sister.

Future/fit/chick - kudo’s on saving all those calories for the party tonight. Also, weighing in and getting to the gym! Awesome to see the scale go down.

Erika - thanks for the positive thoughts.

T/azzy - it’s awesome that you realized that the crackers weren’t really that tasty to eat too many.

Melrose - ouch on the emotional eating - but, it’s good that you recognized it was emotional eating.

Billbe - you are strengthening that resistance muscle by leave some of the spaghetti pesto and realizing you’d really had enough and felt satisfied.

I am worth it: I can’t tell you how many times doing the hunger experiment has really come in handy when I think I need to eat.. Just because it’s been a while and doesn’t relate to actual hunger. Carry on!!

Gardener/joy - awesome to see three days of weight loss!!!

Sarahbennet - I have read several books on intuitive eating. I have tried it (and a good try of two months)… and I think that part of me is broken. I do much much better with a plan. Yes, losing some weight always does help any aching pieces or parts. BTW - love your poem.

Pam - credit for remembering to take care of YOU too. I too, find tea is often a good distraction.

Seesidesparkle - I agree! Planning can help me avoid a binge. I always say…plan, plan and plan some more.

Onebyone - SO awesome to see the scale go back down.! Lovin’ your positive attitude… yes this IS your year to lose the weight.

Hope you are all doing well.

01-06-2012, 10:20 PM
I still haven't done a new Beck chapter. But I'm still eating sitting down, even if I have to sit on the floor to do it! The success rate with that lately has been 90%. I've been eating good and haven't skipped exercise even when I wanted to.

01-06-2012, 11:56 PM
Hi Coaches

It dawned on me that I have been using food as a reward after my WW meetings. I can't believe I am doing that! The meeting is held upstairs at a large grocery store and when we are done, I take the opportunity to shop for food for DH and me, AND I have been buying a tray of sushi as a treat for me for getting through another week/for weighing in/for trying. This is what I eat on Thursday mornings; I've started to look forward to it=feeling like it's my reward. Ugh! And, in addition, when DH is done the work week, *I* consistently have a very high points day. It's on plan, this is all on plan, but the behaviour is not healthy. I can't use food as a reward and I seem to not know what to replace it with. I'm still not rewarding myself when I lose weight/make my goals either. I need to start addressing this. I need ideas for free things to do.

Otherwise I weighed in and was 0.2lbs up from yesterday so no biggie there *credit* Stayed OP and tracked and checked in *credit*

See you guys tomorrow.

01-07-2012, 12:21 AM
We got to 70 degrees today! I took advantage of it and, with DH's help, prepped my veggie garden for spring. I get a kick out of stretching the season, but two years in a row I've had a hard time getting an early start because the bed wasn't ready and the ground was too wet. That won't be a problem this year. I could be planting lettuce in less than two months!

That's it for the outrageous temperatures, but still a high in the fifties tomorrow is above average.

WI: -0.05kgs, Exercise:+90 270/1300 minutes for January, Food: 90%op, Read my Advantages and Responses: yes

01-07-2012, 06:41 AM
Diet Coaches/Buddies - Was going to leave a chunk of my lasagna at dinner, then we kept talking and I just kept eating - Ouch! Just reminds me that eating is a social thing. With good company and a pleasant environment one could just eat 24/7 - say, lying on a couch like a Roman Emperor, LOL.

My walk, CREDIT moi, included an errand so I felt efficient doing two things at once.

onebyone – Kudos for being so aware that it's more than just the calories. WW meetings over a grocery store seems like a tough match.

Joy (gardenerjoy) – Just shaking my head that you're already prepping your veggie garden for next season. Kudos on that 90 minute hit of exercise.

Debbie (Lexxiss) – Sounds like you have your hands full. Hope your DH has found a way to survive a mom and her two daughters.

Beverlyjoy – Ouch for a gallbladder acting its age. Kudos for seeing that you can use the medically dictated food plan.

FutureFitChick – Kudos for the trip to the gym and for having a budget for your party last night.

Tazzy - Goodbye processed foods. Goodbye Triscuits. Goodbye weird taste in the mouth.

maplover – Interesting to find a way to have a smaller serving of chocolate and pistachios. Those are both hard for me to have in sane portions. Good luck on catching up on your project at work.

Daimere – Love the thought of sitting on the floor in order to eat sitting down.

Melissa (melroseg2002) – Kudos for reviewing your reasons for eating and making plans how to do it differently.

Readers - chapter 4 Stage 1 The Success Skills Plan
Success Skill 8 Follow Your Plan, No Matter What
resistance technique 1
Say to yourself, NO CHOICE.
This short phrase helps eliminate the struggle involved with following a plan. Make the choice not to give yourself a choice about eating unplanned food. (When you get to Stage 4, you will learn how to eat with more flexibility.) Think how much easier life would be if every time you were tempted, you were able to confidently say to yourself, NO CHOICE: That's it. I'm absolutely not going to eat it!.

Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), pg 96.

01-07-2012, 02:23 PM
Good Afternoon, Coaches.

Checking in after my vacation from Florida, I am amazed and delighted at the number of new contributors. I look forward to getting to know you over the next few months.

I think someone was going to Florida? I have been the week there with DH and DS. Warm sun and my son's delight at Harry Potter World made it hard to leave for Vermont yesterday. So now I am firmly buried in the new semester of my MFA in Creative Writing. I didn't recognize one author mentioned in my advisor group and my cell phone went off in the key note address but I didn't know it was mine until 10 mins. later when it went off again! But, I guess that is why I am here - to be uncomfortable, out of the embalming solution of my twenty something year profession.
Food has been terrific. Unplanned often because of travel but within the structure of one small treat a day, lots of veggie and a portion of protein at every meal. I brought my scale with me and I am 1 pound from ticker which is a huge success having been in the land of intriguing multi colored carbohydrates. Exercise will be yoga before dinner.
Best to all.

01-07-2012, 06:33 PM
Hi Becksters/coaches/friends.... yesterday was a healthy day. I kept my food within the many parameters dictated by my family doctor. They are very helpful to the stomach ache and pain situation.

I had some credits yesterday: bought the foods on my plan, wrote down everything I ate, did some stretches, drank lots of water, left a bite, tried to enjoy my 'bland/low sodium/gallbladder friendly/nonfat food. It was kind of comical figuring out what I could eat. A gallbladder food plan includes lots of fiber and fresh veggies. A bland diet are foods with no fiber or spice or onion/garlic/cabbage type foods.- as not to 'stir things up in there'. Non fat is nonfat. I've discovered that matzo's have no sodium, no fat, no fiber. Bingo! It's good with a smidge of jelly. Glad to have google/internet to check out what's what is all this. I've taken it on as a challenge.

I am going out of town tomorrow until Tuesday. I went to the store to get what I need - to take with me. I hope you all have a great day.

MaryAnn - Credit!! for staying within your plan while out of town. Wonderful. Glad to hear you are nearly at sticker weight.

Bilbe - that darn lasgna - it's so tasty .. pair that with friends socializing at dinner. Glad that's over. Carry on. Good you got in your walk.

gardenerjoy - wonderful exericse working in the garden. It's great to be able to do so.

onebyone - I so understand the tendency to overeat the day you weigh in at WW. I did it too. But - you've acknowledged it and can deal with it. Credit.

Daimere - awesome that you've been doing your exercises even when you didin't feel like it. Credit for your determination to sit down when eating!

Have a good day, friends.

01-07-2012, 08:10 PM
Hello all!

Successful day on plan yesterday - no donuts for me; fish tacos for lunch and very, very little nibbling at the after work event. Good for me!

Maryann: Well, well done bringing a scale on vacation!! That's dedication! And yoga too - good!!

Weekends are tough for me - Bill; thanks for the "No Choice" reminder!

01-08-2012, 12:26 AM
I woke up feeling like I'd been hit by a truck after two days of working in the garden. Fortunately, I had a date in the afternoon to walk with a friend, so I couldn't just skip exercise like I might have otherwise.

WI: NC in kgs, Exercise:+35 305/1300 minutes for January, Food: 90%op, Read my Advantages and Responses: yes

01-08-2012, 06:20 AM
Diet Coaches/Buddies - Was a warm day for a walk (CREDIT moi) to check out ducks who had the courage to stick around since nothing was frozen over. At dinner at our friends' house, I ate on plan and left food on my plate - CREDIT moi.

Joy (gardenerjoy) – Yay for an afternoon walk to un-stiff the muscles.

Beverlyjoy – Kudos for "I've taken it on as a challenge" instead of hiding under the bed.

maryann - Waving North. Sounds like you're way "out of the embalming solution" and charging forth. Neat that in three days you've moved to three different compass points from where I live.

Katie (SeaSideSparkle) – Oh Yes, Kudos for "very, very little nibbling at the after work event" - those can be deadly.

Readers - chapter 4 Stage 1 The Success Skills Plan
Success Skill 8 Follow Your Plan, No Matter What
resistance technique 1
Say to yourself, NO CHOICE.
Fill out the Response Card you made on page 44 or make one that is simpler:NO CHOICEIt will be important for you to read this card whenever you feel the struggle to eat unplanned food. Some days you may need to read it quite a few times.

Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), pg 96.

01-08-2012, 11:19 AM
Hi Coaches/Buddies/Friends!

I am seeing a light at the end of the tunnel. We travel back to the East house today. Mom and sis will be back to their own house instead of ours. We have had a great time and everyone has made a noble effort to consider the "group need". It's the best it's ever been.

Foodwise, I am very excited to get back to my rigorous plan...planning ahead and tracking. Yesterday, I weighed, *credit* and nipped in the bud a desire to engage in eating which would in no way be called "sane". *credit* This morning I said NO CHOICE to a donut (or two) at 7-11. My sis doesn't leave until Friday but I'm going to see if I can hop back on tomorrow, since I work for two days. I will try for some quiet time later for planning. :crossed:

My weight is still 15# less than last year at this time. *credit* I'd like to start moving down again instead of maintaining.

BillBlueEyes, yay for an OP day.

SeaSideSparkle, kudos for resisting donuts!

Beverlyjoy, great job with many credits as you negotiate your "challenge" of following many different food requirements.

gardenerjoy, nice that you got a walk even though you didn't feel like it.

MaryAnn, super that you were willing to stick with good food choices on vacation, especially as you anticipated the transition to Vermont.

Ok, packing up the computer...

01-08-2012, 11:42 AM
I think I'm caught up!

Maplover: You’re right! Sometimes minor ‘setbacks’ are actually really progress b/c previously, those setbacks could be much harder to reverse. So good for you! I personally find these times to be confidence boosting toward my ability to finally keep the weight off on the back end. I get a pandora charm for each 5 lb, been a huge incentive for me and helps remind me of my journey, and progress. I don’t know weightless charm bracelet... do you have a pic? Great on the weight loss!

Beverlyjoy: 8 lbs in December is AMAZING! Good for you girl! Sometimes those random gains aren’t really gain... water retention, that kind of thing.

Tazzy: Yay credit for what you’ve accomplished! :) So important!

onebyone: I keep telling myself that it’s a process and even the set backs are important learning experiences. Keep on going :) Yay -3! I have a trip in June, so I know the feeling! In the early phases of my journey, I googled 100lb weight loss and read countless blogs, saw countless pictures, I think for the same reason, to help me believe this was really possible! When I saw tons of people doing it, it helped. I look at the goal/mini goal threads here A LOT for the same reason. Surround with successes :)

Erika: I love your posts :) I have a degree in Lit :) Yay on the first 5 lb goal! I reward myself with Pandora beads. Those 5 lb rewards have been SO helpful for me!

Future: We call it “pupusinteruptus’ in my house :)

Sarahbennett: I’m in a new resolve too. Good for you! Yay new year :) Love the poem!! You know, I really do wonder about enjoying less food. I really do try to enjoy when I have little indulgences and I think it’s working! I don’t nee the big piece of cake etc, sometimes just a bite or two is just plenty and I don’t feel deprived. Sometimes I just, plain, don’t want it. Last night I went out with friends and we got one piece of cake to split. I think I forgot to take a taste LOL!

Lexxis: Great work forging ahead! The appointment was good. We just did some initial getting to know each other but I’ll be working with her for the next 6 months as will DH. I’m excited to have a great team together! I’m very fortunate. I see her Thursday so I’ll have more info then :)

Hey Seaside! I am worth it... Welcome!

I am: Great work! :)

Pamatga: Great on the buddy challenge!

Melroseeg: Hey! Great idea focusing on mindful eating. Made a huge difference for me. Yay on -4lbs! Awesome!

Bill: Oh, that sandwich... :)

Back to bike training yesterday; 20 miles. DH and I are doing a 50k/30 mile event next weekend so fingers crossed. :) I burned 1200 calories on my ride yesterday! Yay :) Didn't see a drop in the scale but hey, that's just how things roll. I see the nutritionist again on Thursday and get my plan. Excited and a bit nervous it will be more of a challenge to follow but she does work very well with what works for the individual. :)

Hope everyone is doing well!

01-08-2012, 05:27 PM
Hello Everyone,

Pretty good weekend OP. Spent the morning making a big pot of chili and another of vegetable soup. I love taking the soup for lunch and adding either some kidney beans or wild rice to it. Very filling. Our youngest DS (12) helped me put together his dad's birthday cake for today. We made a black forest cake from scratch, including whipping the cream (to which he advised me he probably won't want to ever eat Cool Whip again!). The cake looks really good and I've accounted for it on todays plan. He also wants pizza for dinner so I'll have one slice and a big salad with it.

I'm very excited that my Zumba class starts again this week on Tuesday. It's been so long and I really want to get back to it. Did some DVD's yesterday and will find something to do today, may end up being the elliptical or treadmill.

Have a great day everyone.

01-08-2012, 06:59 PM
Evening coaches,

Well, it's been a busy week and my students haven't even returned from holidays yet. So my plan to post in the evenings kind of backfired on me. Worse yet, after a very good week on plan, we had friends over Friday night and one of them got very drunk very quickly and started to be very difficult to be around. So I went downstairs to DD's playroom and what was sitting on the table? Salty crunchy snacks. Ouch. And it's that time of the month now. So I expect my weighin in the morning to be a small gain. But I am not giving up.

I thought a lot about what happened with my emotions and I've been working with a technique to give them space. It's called "expansion" and it comes from Acceptance and Commitment Therapy - a mindfulness-based therapy protocol. Basically you notice the feeling (not think about it, though you'll naturally do that, too) and breathe into it and around it, imagining the breath creating space around the sensation in the body. This helps you to disidentify from the feeling and not get so caught up in it. I think it will help me a lot.

I'm way too far behind to do personals but hope to get back to it tomorrow. I did yoga today and will do a treadmill walk with running intervals in the morning, then a great long rehearsal with my trio in the afternoon. One breath at a time ...

Thanks for listening and have a great evening,

01-08-2012, 08:56 PM
Hi Coaches

I woke up keen to get my stuff together for my show and tell at the potters' guild tomorrow night. I found pretty much everything I needed except for a stretched silk screen, so off I went to buy that plus some tape to tape the frame up with and then this stretched into a few more things and then I was in the Home Dept looking at shelves. How the heck did that happen?

I came home and got DH to come to the Home Depot with me as I wanted to buy several of the storage cabinets and shelving units on sale. It has been my contention that I have nowhere to put things away as they come out of boxes. I left the bulk of my shelves in Ottawa when we moved so, I reason, most of my stuff remains in boxes as a result. DH is unconvinced of this but he bought me what I asked for anyway with one caveat, sprung on me at the last minute as we pulled in the driveway. I wasn't to bring any of the shelves into the house without making a space for them. This seemed SO unreasonable to me. I have only a vague idea of where I want these shelves, and there is so much stuff in the spaces where I want them, hence the reason for them and I still have to get ready for tomorrow's show and tell = making things to show and tell. So, I did what he asked and one shelf is in, two others I brought in by myself, unwilling to wait for his help and just making sure I can still carry heavy stuff (yep) and the two large shelf units remain in the trunk for now. But they have spaces to be placed into. He doesn't get why I need this stuff. That's cause he has his stuff on shelves I saved from our old place and he has other stuff in specially made boxes. My stuff is rag tag art stuff.

Anyway, foodwise I cooked from scratch yesterday *credit* and had leftovers today. I've tracked it *credit* and I'm doing okay. I will be making soup tomorrow to get me through the rest of the week. I'm getting back to my normal routine again and grateful for it. I had a surprise *credit* when I tried on my last pair jeans that I was unable to do up or sit in when I crossed 280 a couple of months ago. I wore them out today. They aren't loose or anything but I can wear them. So, good to have another pair of pants at hand.

I read a dismal article on the state of the arts and artists here in Canada this morning. It kind of coloured my day but I don't think it's been very different for years. The lesson is to remain versatile and flexible. I think that pretty much can be applied to everything else too.

Here's the grim read:

Bye for now.

01-09-2012, 12:26 AM
Hi, Coaches and Buddies.

Glad I saved so many calories at Friday night's event. Very fancy, fatty foods. There were soups with "foams" and even lobster parfait. Saturday, however, spent all day sick. Bummer because I did not track my food Friday night, Sat afternoon, or all day today. Yesterday I just kept eating carbs (easy to digest I think was my rationale). Clearly, it is not a normal reaction to eat more calories when having digestive insult. I think there needs to be another day in Thinking LIke a Thin Person on this topic... I was -.5 this morning.

Semester starts tomorrow. I'm already trying to hang on to not fall out of the roller coaster I'm signed up for this semester. Ack.

Sorry short on personals. Best wishes to all of those I missed.

BeverlyJoy, I'm sorry I've inadvertantly put an extra "e" in your name. Great job pulling together all of your diet reqs! That is a tough order.

BillBlueEyes, your sign-on shows up as an autocorrect in Safari on my iPhone and it makes me laugh! Bummer about the lasagna. Great job getting out in the warm weather. Did you do the Christmas bird count this season? I think you've mentioned that before and your duck comment reminded me of it. We were going to try to do it this year, but DH couldn't get off of work.

Fyreflie24, pupusinteruptus indeed!!

01-09-2012, 06:49 AM
Diet Coaches/Buddies - It's 22 degrees F outside, so I gotta work up my attitude to get out anyway. I find it seductive to think cold means that I should play indoors all day. My meals were on plan, CREDIT moi. My snacks were too large - BIG Ouch. Gonna work on that today.

onebyone – Yep, "versatile and flexible" - if we could just be that everywhere.

Erika (eusebius) – Neat protocol for dealing with feelings. Gotta love, "One breath at a time ..."

Debbie (Lexxiss) – Good choice; donuts are evil.

FutureFitChick – Drooling here over lobster parfait - don't know what that would be but I want one, LOL. [Nope, missed the Christmas Bird Count this year. Hope I'm less busy next year.]

Tazzy - Yay for a 12 year old with the good taste to know that whipped cream beats Cool Whip. Ouch for the calorie implications, LOL.

Daimere – Kudos for that 20 mile bike ride.

Readers - chapter 4 Stage 1 The Success Skills Plan
Success Skill 8 Follow Your Plan, No Matter What
resistance technique 1
Say to yourself, NO CHOICE.
Once you have made the decision that you're
going to follow your plan no matter what, you
gain a wonderful sense of control.

Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), pg 97.

01-09-2012, 08:36 AM
Hi folks - I am on a borrowed computer and don't have alot of time. I am doing very well with my challenging food plans. I am grateful. I have been planning, writing everything down & keeping track of my exchanges, some stretching and lots of water. In fact, I am really not getting enough I fill in calories with apple juice. Seems to be working. I was on†he scale yesterday and it was down three pound. I won't be able to weight again until Wednesday.

Thanks to EVERYONE here for your continued thoughts, support, kindness and wisdom.

I'll try to post later.

01-09-2012, 11:41 AM
Good Morning everyone,

Another pretty good day yesterday. The black forest cake was incredibly good, must have been the real whipped cream! I did end up having 2 small slices of pizza with feta cheese, spinach, sundried tomatoes and italian sausage. Did not think I'd like that kind but it was our 17 year old DS who suggested it. It was quite nice. I did try a slice of more of a meat lovers kind but after one bite said I don't like this and DH agreed he would eat the rest of that piece for lunch today. In the past I would have continued eating it anyways so credit for that.

Realized this morning that I have not read my cards since last Thursday or Friday, pulled the one in my purse out and read it this morning before posting. Weighed today and down .4 from yesterday but that cake might come back to haunt me tomorrow morning on the scale.

Have a good day everyone. :wave:

01-09-2012, 04:14 PM
Good Afternoon, Coaches.
In sessions all day plus an hour with an advisor about my thesis. All went well except for the slice of pie at lunch. Credit for eating only the filling and not the crust. Still, I had a dessert slip last night and was up .5 pound. I had tried to not eat sweets today so I am disappointed with myself. Oh Well! There is always the next meal to feel successful. I think I am missing DH and DS a bunch and it manifested itself in sweet craving. Credit spontaneous walk to Library (33 degrees, BBE)

Tazzy: Thanks for reminding about the cards. I'll read them when I stop posting.
onebyone: Your mention of homemade soup made me jealous. I am looking forward toeing home again and having control over my food.

Best to all.

01-09-2012, 10:44 PM
Evening coaches -

Well, my day of eating properly and exercising on Sunday paid off and I weighed in this morning to see a small loss for the week (-0.8) so that was a relief. I feel fairly strongly now that I have experienced what other WW members have found on the new Points Plus plan … there are just too many points allotted per day. I am going to just adjust my personal target a bit lower for a while and see what happens.

I did 30 min on the treadmill this morning with intervals of 1 minute running and 3 walking (down from 4 last week) so my gentle approach to introducing running back into the repertoire is going well.

Tomorrow is my first packed day back at the university. I am hoping to stay centred and calm amid the chaos.

onebyone - You are doing so well on so many fronts! Bravo! I totally hear you on the state of the arts in Canada. We will survive as we have many times before, but the picture isn't pretty, that's for sure.

FFC - best wishes for your new semester! Hope you are feeling better today.

BillBE - You're a better man than I (lol) for getting out in 22 degrees. I just love my treadmill.

Beverlyjoy - WTG on 3 lbs!!! :cheer2:

Tazzy - Isn't it great to be able to enjoy small portions of delicious food we love? I think food like that tastes better when you're tracking it.

maryann - Kudos for noticing your feelings and their relationship to your encounters with the sweets and for getting back on track!

cheers to all

01-09-2012, 11:18 PM
Hi Coaches/Buddies/Friends!

My plan had some legitimate substitutions today and I tracked it all, including weight. I did resist having diet soda at work today just because I said I wouldn't have any...then kept wanting to change my mind. *credit* for fulfilling my personal commitment to start tracking again.

BillBlueEyes, I really like your attitude, after some large snacks, of "Gotta work on that today." I used your technique as I planned my day. Thx.

MaryAnn, credit for being so diligent with your food intake, especially as you're just getting settled in. You're thinking like a thin person as you left the pie crust.

Tazzy, yay for not eating the piece of pizza that you didn't like.

Beverlyjoy, yippee for continued success with your modified food plan. Interesting that filling in with apple juice seems to be helping, too.

FutureFitChick, I hope your first day at school went well.

onebyone, yay for soup to get you through the week, especially as you enjoy your success of fitting into an existing pair of pants.

Erika(eusebius), great job fitting exercise in even with long rehearsals. I hope you find success as you adjust your personal target w/WW.

Donamarie(fyreflie24), yay for 20 miles on your bike.

01-09-2012, 11:24 PM
Hi, Coaches & Buddies.

Up 1 pound today. Ate on plan today, but still over ate. Exercise was walking on campus.

BillBlueEyes, bummer about too big snacks. Good job getting out!

BeverlyJoy, good job with tracking everything and staying on top of your complex diet!

Tazzy, great job getting back on track with your cards!

Maryann, are you away from your family or vice Versa? Bummer about eating sweets.

Eusebius, how's the recital work coming? Great job on the loss!

01-10-2012, 12:57 AM
Hi Coaches

I just wanted to check in before bed. I had an odd food day today. I ate all my food before 3pm, and it wasn't a lot of food either just some big starchy bagels that took all my allotted food points for the whole day. I knew that might happen if I didn't get the soup made, and I didn't get the soup made. I wasn't sure if I could hang on but I did so Big Credit for that today. My ceramic guild buddy didn't show up tonight for my presentation, which was okay, but she was in charge of snacks for the group and so there were no snacks. Good thing though, as I was planning on eating a cookie to tide me over... no tiding was necessary. I didn't eat or drink anything off plan. Credit. I got some good feedback on my presentation. The group seemed very energized and I did do my homework and I think it showed and was appreciated. I *felt* appreciated and cared about tonight and that felt good. I sure miss that. Maybe I have a glimmer of hope here in the deep suburbs afterall coaches.

Anyway, time for bed. Can't wait. We bought this memory foam topper for our old worn out mattress on the advice of my sister. Our mattress is pretty comfy but it's getting worn out (a spring caught the edge of our fitted sheet this week!) and when I slept on my side I felt all sore in the morning and my hips felt sore. She said the emmory foam would change the whole bed. they finally went on sale so we (skeptically; hopefully) bought one and I LOVE the bed now. My stiffness and soreness are gone. Of course I think it helps my body to be 16lbs lighter too. Can't discount that. But it's almost the highlight of my day getting into that bed for the night. Ah the coziness of it all...I gotta go!

Have a good evening everyone.

01-10-2012, 01:21 AM
A meeting plus the new Downton Abbey messed up my night last night, which messed up my planning. I had to watch Downton Abbey last night even though we were recording it because otherwise all my Facebook friends would have spoiled the plot for me! So, no planning, no exercise yesterday, no plan for exercise today, everything kind of up in the air and willy nilly. I did manage to eat reasonably well and get in a little exercise (some energetic dancing to one of Pandora's new workout radio stations -- fun!).

WI: NA kgs, Exercise:+35 380/1300 minutes for January, Food: NA %op, Read my Advantages and Responses: yes

fyreflie24: I'm looking forward to hearing what you learn from the nutritionist. Should be interesting!

FutureFitChick: you said "Clearly, it is not a normal reaction to eat more calories when having digestive insult." And yet, that was my way of coping, too. It has been an adjustment to figure out what to do with digestive distress when eat my way out of it became no longer an option. Fortunately, it's a rare situation for me.

Good energies and warm thoughts for all!

01-10-2012, 04:01 AM
I decided to post before I try to head for bed since I am not sure if I will have the time to get on here later today. I apologize for being MIA for the past three days. I "thought" that I would be able to juggle some added activities this past weekend but it didn't work out that way at all. I'll try to do personals next time that I post.

Since I have become more aware of not only what I eat but also how I eat, I have had an increase in an occurrence that can only be described as both weird and startling at the same time. As I have mentioned before, I have always felt like I could pass the suggestions on eating slowly since that it is what I have always done. Ironically, I did until I began to be more acutely aware of my eating behavior by trying to follow the Beck cognitive skills. The more I try to "micro manage" my eating behavior the more this "strange" occurrence is happening.

In the past 6 months, I have had a frequency of my throat muscles tightening up on me when I sit down to eat. What typically precedes this is I am having a mild panic attack prior to eating due to either something that had occurred beforehand or "in the moment". We had gone to one of our favorite restaurants when I saw this huge morbidly obese man facing me diagonally who was eating a salad that was buried under a thick coating of ranch dressing. At first, my thoughts were "He would be a good candidate for the Biggest Loser" but then the thought turned to my own choices on my plate. I started to feel uncomfortable with my own choices although they were not that bad. At that point, I "check out" and I am not mindfully eating. The next thing that happens is I get a strong spasm in my throat which is causing me to nearly choke on my food. I had one of the worst episodes this past Saturday night.

As I was began to eat, a mild panic attack occurred. My thoughts just seemed to blur at that point after I had eaten a few bites and not chewed my food up well enough. I can usually work through this if I walk around but we were in a crowded restaurant and I felt very self-conscious about doing too much "wandering". I went in the bathroom and managed to throw up which helped with the horrible strangling feeling I had but I couldn't even take a sip of water nor speak without feeling the muscles getting tighter so I asked my DH to finish my meal and I went out to our car. I wanted to walk around but it was storming outside; pouring down and lightning to boot. It wasn't until I threw up a second time in the parking lot before I felt some relief but my throat and my stomach were quite sore the remainder of the night and the next day. Paul shared with me that he had something similar decades ago and he said that it was attributed to being under a lot of stress. That's the downside of this past weekend.

The upside is that the women in the group are doing amazingly well. One woman lost 13 lbs this past week with the average weight loss being around 3 lbs. I lost 6.4 lbs but part of that was what I call "sodium bloat". I did not count my weight loss (since it was really losing the same weight a second time) in the challenge. This week should be the real deal and then I can change my ticker again. I am loving every minute of hosting this challenge. I am inspired and energized.

So, making a concerted effort to deep breathe and be more relaxed before I begin to eat my meals.

Doing well with my food plan. Fresh arugula from our garden. Frost killed our snow peas. :( I plan to plant again. I won't give up on this! Last year it was the heat and now the frost. Eventually, the weather is going to cooperate!

Take care,all.


01-10-2012, 04:52 AM
I am practicing distinguishing hunger from non-hunger and am extremely discouraged. I am "hungry" to the point of panic attacks almost all afternoon and all evening. I realize this is a way of avoiding work when I'm at work and to keep from feeling empty when I am alone at night. When I give in, as I did yesterday, to eat some unhealthy stuff, the feeling of failure in work and life is very strong and confirms the idea that I will never lose weight, succeed at life, etc.

But I basically have to say "no choice" to this. Despite some unhealthy eating, I did some positive things. I read my advantages and response cards, I sat down to eat. I weighed myself, I tracked my food.

AARGH! Why is this so hard?

Oh forgot to mention. I did make a digital chart like Beck suggested with the hunger/non hunger so credit me for that. However, I was unable to carry it through the afternoon and evening....

fyreflie24: I am loving my Pandora bracelet but still waiting till I can buy a new charm.

tazzy: Credit you for the OP weekend and for limiting yourself on the black forest cake (yum!)

Erika: I like the idea of expansions.

onebyone: sorry you are struggling over space issues. It seems to be that time of year. I am, too, but I'm just at the point where I want everything gone....oh and good job with the presentation.

FFC: good luck with the semester.

BBE: thanks for posting about following the plan no matter what. Not sure I'm there yet, but I need to read it.

Beverlyjoy: great job sticking to the food plan. Awesome about the 3 lbs!

Maryann: meeting with thesis advisors always stressful. Credit you with spontaneous walk!

Lexxiss: Credit for the tracking!

Gardnerjoy: credit you for the advantages and responses!

pamatga: sympathy for the panic attacks around food. I have them too, but they are more of the "I am going to die if I don't eat _____." Doesn't Beck have something about calming yourself down before you start to eat? (don't know this cause I'm not there yet).

01-10-2012, 08:16 AM
Diet Coaches/Buddies - Was a good day with on-plan food; CREDIT moi. And a trip to the gym, CREDIT moi, over great protest. It was good to get back after a hiatus, initially with some justification, then without any. The body is punishing me by pretending that it can't move any of the weights it has done in the past, LOL.

onebyone – Encouraging thought, Hope in the Suburbs - and it even sounds like a great title for book, LOL. Neat that a memory foam made such an impact.

Joy (gardenerjoy) – DW forgot to watch Downton Abbey so we have to catch up with the repeat tonight. I hate that it's just sucked me in. However, I have decided that we need a butler.

Erika (eusebius) – Sounds good, "my gentle approach to introducing running back into the repertoire is going well."

Debbie (Lexxiss) – Kudos for taking your planning seriously and resisting that diet soda.

Beverlyjoy – Yay for "Seems to be working."

FutureFitChick – Walking is just the greatest exercise ever.

Pam (pamaga) – Jealous of that fresh arugula from your garden. Ouch for the throat issue - hope you're able to resolve it with intentional relaxation.

maryann - "33 degrees" - I presume the college provides coats to California types, LOL.

Tazzy - Your 17 year old DS has good taste in pizza. Big Kudos for stopping in mid-slice - that's a tough one.

maplover – Ouch for the attack of Sabotaging Thoughts - they're real and can be felt. Hope you think of some Helpful Responses to ward them off.

Readers - chapter 4 Stage 1 The Success Skills Plan
Success Skill 8 Follow Your Plan, No Matter What
resistance technique 2
Say to yourself, Oh, Well.
Oh, well, is a shorthand way of saying:
I don't like this situation but I can't change it, so I may as well stop struggling, accept reality, and move on.. . .

Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), pg 97.

01-10-2012, 10:22 AM
I read three more chapters in Beck the other night. I skip meals every night I'm off, so I'm used to that. And then that morning I did three chapters, made my new cards and all, I left my journal and stuff at my other job. :(

Even without all those things, I'm feeling confident about this week. I started the 100 push up challenge in hopes that I can eventually do a real push up. Maybe not this 7 week period but maybe after gaining strength, I can start with knee pushups after I "graduate" the challenge. *credit*

I've been eating well with a few extra things. I don't feel bad for the "cheats" as long as I don't do it every day. I weighed in officially and I'm at 257. That is my 5% goal. I was saving up for fire stuffs and now I can buy my new fire hoop and fire stuffs as a reward!

01-10-2012, 12:15 PM
Hi Everyone!

Another pretty successful day yesterday. Weighed this morning, up .8 (that would be the black forest cake!) and not surprised. Read my cards, did my food plan, ate slowly. Did find myself eating a piece of that pizza standing at the fridge last night for no apparent reason. I was feeling a little hungry but could have easily ignored it. But moved on and let it go.

Have my first Zumba class tonight, really excited to get back there. :exercise:

Daimere Congrats on 5% :carrot:

BBE Credit for going back to the gym.

maplover Credit for the positive behaviours and recognizing that we do need to learn to say NO CHOICE at times, as hard as it may be. :hug:

pamatga Sorry to hear about the eating induced panic attacks. It must feel awful, I hope you can find a solution to help out. :hug:

gardenerjoy I'm not on Facebook but would be very upset if all my friends gave away a plot to a show before I had the opportunity to see it.

onebyone Yeah for memory foam and as BBE would say "ouch" for big starchy bagels. That was one food when I was on WW that I could not bring myself to eat, way too many points and at the time I only got 23. I remember once thinking I could pull out the soft dough in the centre and toast just the crust portion. I weighed it so I could be sure I had the right number of points and the bagel was a much higher weight than the bag said one serving was. So just to be sure I weighed each one in the bag and they were all over by at least 20 - 30 grams. I was mostly disappointed by the manufacturer (Dempsters) because the nutrional information was a lie and for those of us trying to do something on our weight it was like a slap in the face so they could sell their product. To this day I stil don't buy Dempsters products. Might only be one customer but you know the saying, one unhappy customer will talk about it a lot more than one happy customer!

Lexxiss Credit for saying NO CHOICE to diet soda. I'm trying to stay away from chemical sweetners as I think with me they just make my body think it wants that much more.

eusebius Good job with staying on plan.

maryann Credit for only eating the pie filling, I think crust is so overrated!

futurefitchick Good job with staying on plan and getting in your walking on campus. Remember the number on the scale is only information, not the best measure of success, only the most convenient.

Have a good day!

01-10-2012, 12:50 PM
Hello All,
Lunch break from school. I had a late snack of PB and apple and think I'll call it lunch and go and work for three hours. Three set meals at a cafeteria seems like a lot to me. I skipped dinner last night and ate some instant oatmeal I brought and was rewarded with the scale down a pound. Still miss my boys but I just need to put my nose to the grin stone and march on.

FutureFitchick: I was with my family in Florida but now am by myself at grad school in Vermont. I miss them lots.
Eusebius: Credit for weightless and listening to your own bodies needs over a generic program. Although I do like aspects of Weight Watchers (It is my back up diet) I tend to manipulate points to justify cravings.
Lexxiss: Credit for standing strong against the Diet Drink. It isn't the drink but the thoughts behind the urge. Isn't that our ever present dilemma.
maplover: i understand completely the panic feelings. When I first started doing Beck, I had no idea had dependent i was to food to get through the day. It was a revelation to understand I WOULDN"T DIE if I didn't eat. I am thankful after these couple of years to understand I have the power to say "No."
BBE: Congrats on the gym. It will be good to hear the old gym stories again.
Daimere: congrats on the weightless. That is a big deal.

Wave to everyone else. I have got to finish a one page essay on insecurity. HMMMMM!

01-10-2012, 08:09 PM
Hi Beckfolks - I am home from my trip to see my wonderful stepmom & accompany her to the surgeon's office. My cousin, Erica, came from out of town to go, also. My stepmom is going to have shoulder replacement surgery soon. (86 years old) Yikes.

I was able to stay with my crazy food plan while I was gone. I didn't even care what other's were eating until the chocolate muffins came out. I shouted at those satatoging thoughts and said No Choice. Credit. While I was away from home I wrote down everything I ate, drank alot of water, did some stretches, always left a bite and ate much slower. I am grateful for the willingness to do this.

Wednesday morning I am having a scan - it shows the function of my gallbladder/pancreas/liver etc. They shoot some liquid in my vein via IV. Hopefully, I'll get an answer. I am trying to be brave. (that stuff kind of gives me the creeps)

Thanks always, for being so supportive. You folks are awesome.

01-10-2012, 09:11 PM
Just a note to say that I am giving myself major credit for not getting in the car and driving to the supermarket to get a bar of dark chocolate after dinner (it's good for you, you know). I thought I would die, but that lasted only about 20 mins. Yes! Beck is right!

Also today I ate my afternoon snack a bit earlier than I had planned (woke up at 1:30 am this morning and could not get back to sleep--sleep deprivation always make me hungry). Anyhooo it was difficult not to run to the snack machine, but I did not, and knowledge that I wasn't going to eat till I got home really did give me a great feeling (thanks, Beck!)

Oh and thank you all!

01-10-2012, 11:18 PM
Evening coaches,

Scale went down again this morning … I think I am on the right track now. I made another small change - I had a big salad with a cup of beans on it for lunch yesterday and today. Fabulous - it held me all afternoon.

It was my first day back teaching this semester and it went fine, but I'm dead tired and must go to bed very soon. Yawn … I also gave my first meditation instruction this evening and I think that went all right as well. I won't be as nervous next time …

Debbie (Lexxiss) - great job with tracking and avoiding the diet soda!

FFC - thanks for asking about the recital work. I think it's coming along fine. Kudos to you for eating OP and exercise!

onebyone - nice work adjusting to your unexpected food plan change. Great that your presentation went so well! Your new foam topper sounds really lovely right now…zzz…

gardenerjoy - nice job adjusting to your change in plan!

Pam - sorry to hear about your panic attacks but kudos for being aware and making a plan. Glad to hear your group is doing so well.

maplover - I too find the hunger thing hard. For me I think it can be stress and emotional discomfort that I feel rather than hunger. I think my meditation practice is helping me with these aspects of my life but it's a long road :hug:

BillBE - Nice work getting back on track with food and exercise despite your body's wily tricks, LOL!

Daimere - Congrats on making your 5%!! :cheer2:

Tazzy - hope you enjoyed the Zumba this evening!

maryann - nice job on the weightless and eating OP!

Beverlyjoy - way to go on staying on plan and saying No Choice to the muffins!! I hope you receive some welcome information from your scan.

Have a great evening all,

01-10-2012, 11:48 PM
I overate this afternoon and now I feel icky. Yuck! Why did I ever think this was a good way to live?

Stress, I guess. Some of it borrowed. I finally said "Why should someone else's stress make me fat?" It made me laugh because it's so much more mean-spirited than I normally think. But it also made me stop. I wish I'd had that thought about two hours earlier.

WI: +0.25kgs, Exercise:+20 410/1300 minutes for January, Food: 60%op, Read my Advantages and Responses: yes

01-11-2012, 12:07 AM
Hi, Coaches and Buddies.

I tracked my food and am down .5 of the gain from yesterday. I chose to get a burger today for lunch, and should have skipped the fried stuff. Bummer. Oh, well. I'm going to make a plan for tomorrow. Exercise tomorrow will be walking on campus. I'm still taking a brake from the gym. I went last Friday and ended up in lots of back pain over the weekend (I thought I was better enough to avoid that).

BeverlyJoy, sending supportive thoughts for your family and your medical tests. Bumer about the muffins, but it sounds like you were really on top of everything else!

BillBlueEyes, so great ot hear you were in the gym and were on plan. I'm looking forward to hearing stories soon about racking weights in the proper order (which is really appreciated by others that notice such things).

Daimere, 100 pushup challenge sounds impressive. Great job getting through the Beck book.

Eusebius, meditation instruction sounds awesome. Glad you made it through the entire day of teaching. I've never understood how teachers can make it through lesson after lesson after lesson like that!a

GardenerJoy, is that 9th St Abbey? I've been there a few times. I used to live at 10th and Shenandoah. I miss Soulard! Glad to hear your don't have to deal with tummy issues much! :) Hope things calm down for you to get back to your routine tomorrow!

Maplover, I don't know if anyone else has brought this up, but have you looked at how you spread your calories out throughout the day? I'm wondering if you are getting enough energy at lunch/early afternoon which would through me off track. (Not that this really addresses your comments from today, it just popped in my head.) Sending your support as you work through discerning hunger. It is tough for me, as I have spent years ignoring hunger/full. Also, I'm so glad you didn't die! ;)

Maryann, how tough being away from your family! Sending comforting thoughts and wishing you the best in managing with the cafeteria food. I never found it particularly good, but never had a grasp on hunger/full at that point either.

OnebyOne, great job for sticking with your points for the day.

PamatGA, your comment about struggeling with eating reminds me of when you overchew a food, trying to eat slowly. It just turns in to yuck in your mouth. Sending supportive thoughts after your difficult dinner out.

OnebyOne, great job for sticking with your points for the day.

Tazzy, thanks for the reminder about the usefulness of the scale as a tool. ;) Hope Zumba was fabulous!

01-11-2012, 12:11 AM
I am new to this - never did it before. I am trying hard on the Beck program & I had a diet buddy who quit and now I'm going it alone. I hope this forum can be my diet buddy.

01-11-2012, 12:28 AM
Hi Coaches

I wasn't going to post tonight but thought better of it after reading maplover and pamatga's posts. I want to say first of all that I wish you both well. It really sucks to feel fear around food. Just remember that "feeling are not facts" and you can move forward and get through these emotional responses without over or under eating. You are both doing so great. Really.

Both of your experiences with anxiety, stress, and food all serve to remind me that this "losing weight" business and all the "it's just calories in and calories out" simplistic advice for "the obese" out there is just plain off the mark. There is so much more involved.

I have learned that I also have deep issues around food and eating, including feeling empty and panicking over how little/how much/what kind/what time/it is enough all the while wondering if I have it in me to do this thing. I have come to conclude that in some ways, actually in most ways, it doesn't matter.
I'll tell you why.
I have been on the other side of massive fear and panic and anxiety. The only way to get past that stuff is to go through it. And you don't go through it "when you're ready" or you don't consciously invite a situation into your life when you think you can handle it and then you handle it. No, you face the fear when it comes. Why does it come and from where? Who knows. Part of me thinks it comes when I am strong enough to deal with it. Other sides of me think it just gets triggered - it's a gut reaction. I may never know.

And so what? I don't need to know everything to have a happy healthy life.

What I DO need to know, remember, and believe is I CAN MAKE IT THROUGH THIS. I can. I have. I did. I am smart enough to figure out how to cope. I am intelligent enough to know I don't know everything and may need some help to deal with stuff (:wave: coaches!). But these challenges always seem to come at me when I have tripped something subconsciously. I firmly believe and have seen that for me, there are certain weights that have huge emotional triggers attached to them. I am not sure what the weights are, let alone the issues attached to them. I kind of sort of have a hunch, but I can't really prepare in advance cause I am not there yet. I'll know I'm there when I too have some big emotional response that will force me to remember I will get through this and it will be ok just keep moving through it! Don't stop cause it ain't going away.

The reward for this bravery is that everytime I face a fear, everytime I deal with it, everytime I find a way to cope--and now cope to the best of my ability without turning to food, or without turning to as much food as I would have in the past is a HUGE VICTORY for me.

I just wanted to say that I know that "losing weight" is not just calories in/calories out. It's the Whole Person doing the work, not just the biological functions. *I* am more than my metabolism. We all are.

Better hit the hay. I'm tuckered out. Peace to all.

01-11-2012, 12:33 AM
Do I get extra-credit for posting twice within twenty-four hours? :D

I did not get to sleep until 4 a.m. today simply because I was busy answering PMs from 19 different people (yikes) but I slept until 11, took my shower, etc. and I have felt energetic ever since! :carrot: In fact, I felt that way for the past week. It is nice after having being sick and then recovering from being sick.

Although I am not getting paid for it, I am thoroughly enjoying monitoring my new group. Two people started scrapping (one was on her fourth day of quitting smoking-oh boy!:?: while the other was being a "drama queen"--it takes two to tango) and so that disrupted an otherwise wonderful rapport everyone was having. After much mediation on my part and remaining as impartial as King Solomon, I do think we are back on level ground again.

I determined what was upping my stress level and after some very careful and thoughtful pondering on my part, I decided that I would pass on this paid tax preparer position but continue to pursue another tax advisory position that has opened up, which if I got that would be a two year term. Cross all of your collective fingers and toes on this one. I would really enjoy that position if I were chosen. I have decided to remain calm about some of the other ramifications in my life that are also contributing to a short term "uneasiness". This is where faith needs to play a bigger role so I must practice what I preach, eh?

Credit for being methodical in determining what seemed to be the best path to take and then moving towards that. Double Credit for not eating over any of this.

Here is a direct quote from Dr. Beck's pink book " The best way to decrease your distress is to respond to your negative thinking/feeling and to solve the problem associated with your emotional upset." Well, the most difficult part of that is realizing that I have to "postpone" a short term gratification (extra money) for a long term fulfillment (doing something I love that will garner money eventually). I keep being reminded of what my son told me last summer when he said he thought I "was settling" in my life. I don't want to any more. I just hope I am not being a fool about all of this. Courageous and cowardice sometimes look the same. Only when the outcome is revealed will I know which it really is.

Credit for standing up for what I believe to be true and having others back that up. Gosh, that feels amazingly wonderful! No amount of anything eaten can top that!

Dr. Beck also said: Lower your level of stress by 1)solving the problem (of course, why didn't I think of that? duh!) 2) relax (again, duh!) and 3) change your mindset (she notes that chronically stressed people allow unreasonable rules to guide their behavior like should, could, must, never, always!"

Finally, this might even be a direct quote (I don't have the book in front of me, just my cards) "It's not all or nothing. I don't have to lower my expectations completely, just enough to reduce my stress."

With that I will say good night.


P.S. onebyone posted a few minutes before me. All I can say is Wow! great insights. You took the very words out of my mouth. Thank you so much.

01-11-2012, 12:34 AM
I am new to this - never did it before. I am trying hard on the Beck program & I had a diet buddy who quit and now I'm going it alone. I hope this forum can be my diet buddy.

Hello and :welcome3:

We are each other's diet buddy. I look forward to getting to know you. Glad you joined us.

01-11-2012, 08:02 AM
:welcome: Toronto :welcome:

And, in honor of your first post, :wel3fc:

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

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

01-11-2012, 08:06 AM
Diet Coaches/Buddies - A good eating day, CREDIT moi. My walk, CREDIT moi, was to the Post Office to return the part that I ordered for our dishwasher because it was the wrong one. CREDIT moi for acting promptly even though I was really annoyed with myself for the error - it contributes to my sanity to get the item returned to start anew. I've already ordered the (hopefully) correct part. Today is the day I tick the monthly counters of my journey, CREDIT moi.

Encountered a sale of Thomas 100% Whole Wheat English Muffins for half price. I was tempted. Then recognized that the appeal to me was having a whole dozen English muffins. It's the mound of food that draws me. So, I passed, CREDIT moi - when I want to plan English Muffins I can do so at any time, sale or not.

onebyone – Thank you for "The only way ... is to go through it." I need to remember that putting stuff aside until a better time just creates more problems.

Joy (gardenerjoy) – I am so stealing this one, "Why should someone else's stress make me fat?" [Like an addict, watched Downton Abbey with DW last night (rerun from Sunday). At least we don't eat while doing so, LOL.]

Erika (eusebius) – Congrats on your first meditation instruction - so neat to open another path in your life even though it's so busy.

Beverlyjoy – Kudos for shouting at your Sabotaging Thoughts, especially around chocolate muffins.

FutureFitChick – Yep, first priority is to honor the needs of your back. Ouch for the fried stuff, with Kudos for responding to it with a plan for tomorrow.

Pam (pamaga) – Yep, Kudos and Kudos for posting twice, LOL. Neat reminder, "Lower your level of stress by 1)solving the problem" - that seems to be today's theme.

maryann - Kudos for working on how to eat sanely at a college cafeteria.

Tazzy - Yay for back to Zumba. My gym is now offering classes - I may peek in and think about it.

maplover – Major Kudos for standing down that craving for dark chocolate.

Daimere – Congrats on making your 5% goal - weight gone forever. Do you wear an asbestos suit when hooping with fire? Sounds dangerous.

Toronto – Yep, we'll collectively be glad to be your on-line Diet Buddy and ask that you play that role for us. Are you reading the Green Book (The Complete Beck Diet for Life)?

Readers - chapter 4 Stage 1 The Success Skills Plan
Success Skill 8 Follow Your Plan, No Matter What
resistance technique 2
Say to yourself, Oh, Well.
Oh, well, is a shorthand way of saying:
. . .
In the context of dieting, it means:I don't like the fact that I have to restrict my eating right now, but I have to if I want to lose weight and keep it off. I may as well accept this fact, stop the mental struggle, and go find something else to occupy my mind.. . .

Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), pg 97.

01-11-2012, 12:51 PM
Good morning, Coaches.
Weight at ticker today which I felt was a triumph since I have been away for two weeks now. I had lots of fears and insecurities about my writing ability and my personal worth. So a bad evening but I didn't overeat about it. I called DH and said, "I don't feel like anyone likes me best.' He said, "Well, I'll ask DS tonite if he likes you." then he told me he loved me if it meant anything which brought me off the pity pot.
No exercise yet. I don't feel up to snuff. Maybe I am coming down with something
BBE: I understand totally about being attracted to a bargain that doesn't make any sense to buy. We really eat so little in a day, don't we?
Eusebius: Congrats on the bean salad. I will take my cue from you and have one right now.
Gardenerjoy: totally empathize with the regret of given into to overeating. It always begins, for me, with "I can't believe I did it again."

To everyone else: Hey!

01-11-2012, 02:16 PM
Pamatga - welcome and I'll be keeping my fingers crossed that the job you want works out. We spend so much of our day working that everyone deserves a job they enjoy.

Bill - good job passing up the english muffins. I'm not sure I would be able to do that mind would be telling me they were healthy (whole grain) and that I could always freeze a portion for later.

Maryann - congrats on not using food to make yourself feel better. You've probably heard this a million times, as we all have, but exercise really does make a difference in your mood. I suffer from clinical depression and even with meds there are days when I'm so down that not even my favorite activity (shopping) will help and my body is completely tired and hurting. Thankfully, my husband will put my shoes on my feet and cajole me into taking a small walk outside. We don't move very fast or go very far but even that little bit takes the edge off of my depression. The hardest part is getting the shoes on and getting out of the front door. Good luck to you!

I didn't do so great this weekend but I am back on track and not beating myself up over it. One of my biggest problems in the past is that anytime I went off plan or ate something I felt I shouldn't I would berate myself and literally shove food in my mouth as "punishment" to show myself how worthless I felt. Now, I am learning to "read" myself and note how much better I feel when I eat well and exercise and take the bad days in stride. I am not one to enjoy exercising but I came up with a plan to make it stick - I have a magazine obsession and get a couple in the mail about every week. Instead of sitting on the couch to read them I prop them on the elliptical and ONLY read them when I am exercising. With the magazine covering the time clock I actually exercise longer than I plan. Good job me!

01-11-2012, 04:05 PM
Hi Everyone, hope you are all having a good Wednesday.

I had a great day yesterday, stayed OP, did not eat anything that I had not planned on which for me was huge. First Zumba class back and after the first song I remembered why I love the class so much and realized how much I really did miss it. It's ten thousand times better than boot camp! I got such a great workout and told DH that I never dreamed I would come home for working out so pumped up but I sure was. I made the PINK smoothie I'm supposed to drink after working out (frozen berries, almond milk and whey protein) and only had that and did not want anything else. And the scale is down again today and I'm feeling really energized.

I fly to Phoenix tomorrow morning and am not sure how I'm going to handle having breakfast at the airport. I cannot take my smoothie with the no liquids through security, I cannot take fruit as I am pre-clearing US Customs and they don't allow that. I know once I get to the boarding area the food choices are not great. I'll take some almonds, maybe a couple of hard boiled eggs, I don't know. If anyone has suggestions I'd be open to them.

I'm away until late Monday night, not sure if I'll have a chance to post or not. Hope everyone has a successful weekend! :wave:

01-11-2012, 06:53 PM
:welcome: Toronto! Glad to have you join us!

onebyone – Again, your post echoed what I have said to myself and have heard from others over and over again. This is something worth repeating often.

Joy (gardenerjoy) – Downtown Abbey, I guess this is worth recording, huh? I have heard good things about it, just haven't checked it out.

Erika (eusebius) – Glad to see that you are finding time to meditate in spite of your schedule. You never have time until you make time.

Beverlyjoy – Now, it depends on what else is in those chocolate muffins? :D Good Job in staring those down. My food plan "allows" these on occasion, within smaller portions.

FutureFitChick – Sorry that back issue just seems to be lingering.

maryann - I recall my college days as some of the "best food I ever ate" coming from the cafeteria but then I liked fried everything back then too. :D

Tazzy - I was just about ready to order the whole set of Zumba dvds until I watched closely some of the steps. I had to pass---for now. It looks like a lot of fun but it really is tough on the knee joints. Protect yours! Hey, I just noticed for a fluffy little chick you have lost 30 lbs. WTG, GF!

maplover – I have always said that had I access to a car 24/7 I would never have come this far. Great Job in saying No at home before getting in the car. Then, it would have been even harder.

Daimere – Congrats on making your 5% goal - weight gone forever.

Toronto – Again, welcome, I take it you are from Canada, eh? ;)

Still dealing with the friction between two "Buddies" in my group: The Way. When one accused the other of being a liar, I had to really step up the "intervention". I have been an office manager in my past and I am accustomed to managing a diverse group of people. Since this has begun to impact the other 18 people in this Buddy Challenge, I feel that I have had to offer my apologies and my intention to correct this immediately. I feel my integrity is on the line. I will have no problem asking her to leave if she continues with her public venting. The groups' welfare is my first priority.

Credit: I no longer eat over such "stuff" any more. There is nothing that upsetting to get me to eating extra food. As far as I am concerned, it is "business as usual".

Credit: with not only introducing yet another aspect to this challenge but also as a good reminder that I need to "practice what I preach". So, since this past Monday, I have made a more concerted effort to get in 2 servings of fruit and 3 servings of vegetables every day.

Credit: mindfully, slowly and sitting down while eating. (the later being one of the points in the challenge as well)

Credit: easing back into walking on the treadmill again after quite a long absence (two months?). THIS TIME, without any pain meds to prop me through it.

Changed my ticker to show what my half year goal is this year: to hit Onederland by June 1st (or thereabouts). I realize that is quite ambitious but I am going to post it anyway. Credit: I won't know until I set a goal whether I have a half-chance of attaining it.

Toronto, the biggest thing that Dr. Beck did for me last year was help me to lose my "fat head". Looking back; I can honestly say the biggest hurdle for me was to lose the type of thinking that went along with my weight. Once I started shedding the way I was thinking about myself, losing weight, the place food plays in my life, and my own self-image; then it has simply become a matter of mechanics in eating enough to sustain my body but also to lose weight. This works!


01-11-2012, 08:41 PM
Evening coaches,

I was down another pound this morning. Clearly the new approach is working and I'm thrilled! Today: ate on plan, 30 min walk with 6 running intervals (1 min each) on treadmill. Lots of water too.

Looking forward to watching some TV shows on my ipad after I post. I love my gadgets :)

gardenerjoy - I love "Why should someone else's stress make me fat?" Indeed!!

FFC - Credit for tracking and for your .5 lost!

Toronto - welcome! Do you live in Toronto or are you from there? I was born there and now live an hour away.

onebyone - your bravery is inspiring!! And we are definitely more than our metabolisms. Wise words.

Pam - nice job handling the touchy issue in your group! Good vibes going out to you for the position you are hoping for! So true - you never have time until you make time.

BillBE - kudos for your longevity on this journey and your eminent sanity, food-related and otherwise ;)

maryann - great job maintaining while away!

melroseg2002 - Great plan for combining exercise with your magazine obsession - I can think of *much* worse obsessions, LOL! For me it's podcasts … I love listening to them while I run/walk.

Tazzy - Kudos for staying OP and doing Zumba - so great to find a form of exercise you can truly enjoy.

Have a wonderful evening, everyone!

01-11-2012, 10:02 PM
Hi folks... yesterday was within my plan - grateful for that. I wrote it all down, measured my food, slowed down eating, left a bite, drank lots of water, and did my stretches.

I had the gallbladder/pancreas/liver test today. It wasn't too uncomfortable. I hope I get the results soon.

I've lost in the a great deal of weight in the last 4-5 weeks - I can really feel it. It feels very good. I am grateful. It has been very challenging. I am glad to have some of the Beck techniques to help. (along with some 'orders' from my doctor) Maybe I hit my bottom with food after Thanksgiving.- I am not sure. I had to make the changes .

Pam - I can some muffin in my plan. But, I really want to plan for it. It's so easy for me to just eat what's around. Sorry to hear about the challenges in your Buddies group. You seem to be such a good leader.

Erika - credit for finding a great way to do your exercises.. dividing it up sounds like it works well for you.

Tazzy - it seems that everyone loves Zumba. I am glad you have the opportunity to participate in it. Credit.

Tonronto - WELCOME I am so glad you posted here. We all try to be helpful and like buddies in this particular thread.

Melrose -sorry to hear of your struggles over the weekend. It has happened to me many times over the years too. Now, it's often the Beck techniques that 'save' me from myself. Hop right back on your plan and you will be ok.

MaryAnn - I am doing a happy dance in honor of you getting back to your ticker weight. I know that it feels good. It's always so wonderful when I child says to someone that they love you.

Billbe - credit, indeed, for passing by the healthy ww English Muffins. Even healthy things can be a temptation, indeed. Best to leave them be.

Hope everyone is doing well.

01-12-2012, 12:40 AM
Quick post as I've spent the evening soothing stress with 2 extra cookies and several hours in front of the "stupid box" rather than working on what is stressing me. Brilliant... Up the .5 pound I was down yesterday thanks to my sodium-filled lunch selection yesterday and going over my calorie range. Oh well. While tossing and turning in bed not falling asleep last night I did contemplate being grateful that I am now getting better about letting go of my mistakes and moving on from them. At least now I can move somewhere, at least, rather than stall out in a tail spin replaying the same mistake over and over. Thanks Dr. Beck and to all of you! Still need to track dinner and those cookies. Then, to see if I can sleep tonight...

BeverlyJoy, so glad you were able to work your plan so well in spite of the health issues. Hope the test results come out with a workable solution for you!

BillBlueEyes, great job realizing the real intention those muffins had for you! Congratulations for another month's success!

Eusebius, sounds like exercise is agreeing with you (or at least you haven't mentioned being as stressed about recital music as before...) Great job getting it all in!

GardenerJoy, hope things calmed down for you today. You sounded like you were missing your routine.

Maryann, kill those germs! You will not get sick (even in spite of those new semester germs that are everywhere)!!! Sorry you were having a down day. Check out PhD comics. One of their overarching themes is the absolute breakdown of every ounce of self worth formerly possessed by a graduate student. And the amazing part is that no one actually has to SAY anything to you for that to happen. In this case, I found misery truly does love company (especially when you are away from family).

MelroseG2002, fantastic strategy for the exercise timing. Great job for getting back on track after a rough few days.

PamatGA, great news that you are feeling so energetic. That is great! Good luck with the job situation. Also good luck dealing with the group dynamics, but fantastic that you are not eating over it. Looking forward to June when I see you reach Onederland!

Tazzy, does your plan allow you to have dried fruit (without added sugar)? I think if it is in a sealed, unopened package you should be OK. Have a safe trip. How is zumba for totally uncoordinated Chicks like me?

Toronto, welcome. This is a great place for support!

01-12-2012, 03:48 AM
I'm posting this before I finally turn in for the night. I have had one rough day (speaking about Wednesday). I am really exhausted. I did not get to study my tax law on Wednesday as I had planned because I was trying to deal with how these group dynamics are playing out. Besides the fact, that even though I repeatedly asked this woman to remove her offensive post, she basically said she would think about it; now,I have also found out through some more "revelations" about this whole incident, the one person who was playing the "victim card" well enough where she had swayed even me, is now showing a "much different" side to her than at first. She had several people's sympathy but I am sure if they all knew what was revealed to me late Wednesday night, they would be surprised. I had repeatedly asked her to keep her grievances private and instead she is going all over that site harassing the other woman. Although I don't have to do this, I am alerting the site administrator about this. I just feel that as a host I owe it to the rest of the group members who have placed their trust in me. Not to mention my credibility and integrity are on the line. Even though I am not getting paid a cent, when I commit to something and put my stamp on it, then I want that effort to reflect only my "very best".

On top of all that, a person whom I trusted, I shared with her a workout that I had worked hard on customizing for my 2011 Team Challenge ripped me off and is passing it as her own! I am stunned by that. Such is the day I have had.

Credit: Not only did I not eat over all of this, I turned immediately to the phone and shared as much of it as I could to people who haven't a clue of what is going on. Did I not tell you I am just "so over" eating over things in my life. Granted, I am stressed to the gills but I am not overeating. I can't have it both ways, overeating and wanting to be in Onederland by June 1st (or thereabouts).

That's all for now. I may not come on again until in the wee hours. I have to keep pushing forward on these tax stuff before it ends up being April 16th and I am still learning all the new changes and rules we have to adhere to as well. Calgon, take me away.......(now, that dates me!) :D

01-12-2012, 06:57 AM
Diet Coaches/Buddies - Walked (CREDIT moi) to Staples to get a new exercise journal for the year. Free advice: 'tis better to buy a 2012 journal in November when the shelves are overflowing, LOL, than in January when you get what's left. Then to the gym, CREDIT moi. And, just for old times' sake, I shuffled a few dumbbells into their proper locations. My muscles were complaining with such little provocation.

Eating was close to plan, CREDIT moi, but, again, had larger snacks than planned. Was going out for dinner but chose to grab some leftovers because it would be easier to control portions.

Erika (eusebius) – So neat that you've got an approach that's working.

Beverlyjoy – Congrats on that lost weight, however difficult it's been with doctor's orders wiggling themselves into your plan.

FutureFitChick – This is the big one for me also, "now I can move somewhere, at least, rather than stall out in a tail spin replaying the same mistake over and over."

Pam (pamaga) – Yep, Kudos for "I no longer eat over such 'stuff' any more" - That's a good place to be. Wish you well with your group dynamics.

maryann - Great notion for all occasions, "...but I didn't overeat about it."

Tazzy - Waving toward Phoenix - hope you get some snow free, warm weather. My airport experience is that anything I bring works out better than wandering the food outlets fighting off the notion that it's a special situation. Have a nice trip.

Melissa (melroseg2002) – Kudos for working out that routine for saving your magazines for elliptical time.

Readers - chapter 4 Stage 1 The Success Skills Plan
Success Skill 8 Follow Your Plan, No Matter What
resistance technique 2
Say to yourself, Oh, Well.
Oh, well, is a shorthand way of saying:
. . .
You can add the following idea, too:Besides, although I may not like restricting my eating right now, I will definitely like all of the benefits of losing weight.

Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), pg 97.

01-12-2012, 09:03 AM
Good Morning, Coaches.

Snowing here. Next to last day and hopefully it will stop for tomorrow's lane trip.

Food day wasn't as clean as the previous but since I brought my scale, i know to be careful today. 1 trip, no seconds.

melroseg2002: I absolutely agree with exercise. I also suffer from depression and exercise has saved my life. Did yoga this morning and felt great.

Thanks for everyones thoughts about my blues. Better today. it is true that "this too shall pass.

01-12-2012, 03:20 PM
Hello Beck Coaches... Yesterday I stayed within the parameters of my food plan. My stomach was upset after the medical test. I substituted toast for many foods yesterday. It worked out well. Always grateful for that.

I was grateful for the hunger experiment. I had breakfast at 5:30am and lunch at 1:30pm - I survived not eating between then without feeling frantic. (if you know what I mean)

I wrote it all down, drank lots of water, left a bite, did my stretches & strengthening, was mindful/slow/tasting with food and ate seated only. I do need to work on reading the Beck Book and my ARC/rc.
maryann - I find 'no seconds' so helpful. I hope you are feeling better.

billbe- I agree.... you must get your planner/journal in the Fall. I have heard not of you moving the dumbbells for a long time. Credit!

pam - sorry to hear of your drama with your group. One or two bad know (can spoil the bunch) Oops on your overeating about this. It's hard to pull out those Beck techniques when we are in the middle of those emotions. I've done it a few times - kind of going through my 'checklist' in my mind of how to back away from the food. Hope you're feeling better now.

futurefitchick- At least now I can move somewhere, at least, rather than stall out in a tail spin replaying the same mistake over and over. Thanks Dr. Beck and to all of you! - It's so true... having the Beck techniques and coaches are helpful.

Have a great day, folks.

01-12-2012, 05:16 PM
beverlyjoy [QUOTE-pam - sorry to hear of your drama with your group. One or two bad know (can spoil the bunch) Oops on your overeating about this. It's hard to pull out those Beck techniques when we are in the middle of those emotions. I've done it a few times - kind of going through my 'checklist' in my mind of how to back away from the food. Hope you're feeling better now.]

[QUOTE Credit: Not only did I not eat over all of this, I turned immediately to the phone and shared as much of it as I could to people who haven't a clue of what is going on. Did I not tell you I am just "so over" eating over things in my life. Granted, I am stressed to the gills but I am not overeating. I can't have it both ways, overeating and wanting to be in Onederland by June 1st (or thereabouts).]

I reported both of these women to the site administrators for possible harassment and bullying. It is now in the right hands where it can be dealt with how they wish to. I have done my part especially taking care of myself.

Beverlyjoy Although my response cards are right here in front of me at the base of my monitor I seldom read them any more. Why? I have them memorized. Another thing that really helped me since I had a horrible nights' sleep (which is easy enough for me anyway when life is calm) is that I got up, gave myself a facial, made my bed, loaded the dishwasher, made myself lunch and meditated for an hour, listening to quiet background music, burning a candle and some incense. I have found that repetitive non-thinking action really helps to calm and center me. Once I am calm then I proceed with the rest of the day. Thanks for your caring.:hug: It shows.

FFC I hear you on the stalling. I am pushing forward on plowing through this updated tax law. I am determined to finish it. Period but gosh it is so easy to allow myself to get distracted. I just keep reminding myself to get back to task.

Bill Good Job in getting back to the gym. Did you have to show your I.D. to get in? ;) (just kidding) Make those muscles beg for mercy. :D

maryann "No seconds" is a cardinal rule that I have used for the past year and it has served me well. I included it as one of the points in my current challenge. If it worked for me (and you), it can work for anyone! Hope you feel better too.

melrose and maryann I agree 110% with exercising probably being the best non-prescription way to deal with chronic ongoing depression. I used to have a running argument with one of my therapists when I used to walk (5 miles one way) to our sessions. Since I was calm by the time I arrived, she was always mad that I really didn't feel the need to "talk". Hmm, makes me wonder if she was worried about her "job security".

Tazzy I was just mentioning to my DH, Paul, the other night about isn't it interesting that now the way airports deal with heightened security (as they should be doing) is to corral all of us so the only place we can freely go is the gift shops and the food court. Hmmmm? Not my idea of feeling very "safe and secure" especially from the "threat" of Cinnabon. :D

Credit: drawing the line, staying the course and looking forward to another pair of new shoes. I bought a new bundt cake pan with cover today. I have only lost 2 lbs but I wanted to make a new recipe and the original one I used to have is somewhere in Florida with 10 boxes of our stuff that never came here when we moved 8 years ago. I imagine some person making bundt cakes there. :D

Life is good because I push to make it good!


01-12-2012, 11:15 PM
Hi Coaches

I officially weighed in at WW this morning and saw a +1.2 on the scale.
:mad: *phooey*

I really went to the upper limit with my food this week though. I stayed exactly within my plan but I left no wiggle room. And so, after the weigh-in I went shopping and bought some WW brand snacks! Once I had them in hand, I remembered that I had had the revelation of using food as a reward last week and then I had aseries of thoughts: I saw a gain, but I did get through another week, but I shouldn't be rewarding myself for proper behaviour with food, but I'm at the store now and should shop, why don't I get myself a magazine, omg how expensive are the magazines! what about flowers? Oh they look like they are almost dead, poor things, just get out of here DH needs the car to get to work... and I came home with the treats and I had 5 of them (they are all portion controlled small things) and I counted them and I remembered that I don't want to eat processed foods and was going to abstain from baked goods and processed foods this week.
I was really caght by my inner :devil: sabouteur this morning.

The weight gain is probably bloat as I felt puffy. I have a brand new week to work with and I can get some planned exercise in and also plan not to overindulge on the weekend with my DH. I leave for Key West on the 31st. A few more pounds off will make me that much more comfortable on that airplane and in that hot climate. This is important!

Have a good night coaches.

01-12-2012, 11:59 PM
Feeling a thousand times insufficient today... Food was OK - could have been much worse and talked myself out of junk few several times.

BBE, yea for dumbell shuffeling and for portion control at home.

BeverlyJoy yea for "Hunger is not an emergency" for you!

PamatGA, good job for nailing your butt to the seat to get that tax course done!

Waving high to everyone I missed.

01-13-2012, 12:31 AM
I've never had an effective response to "I don't care." But I think I just found one and it's not a thought it's an action: exercise. Particularly something like dance or yoga where I feel really good in my body afterwards. That feeling magically makes me care again so cravings disappear.

WI: NAkgs, Exercise:+75 515/1300 minutes for January, Food: 90%op, Read my Advantages and Responses: yes

Welcome, Toronto!

So, onebyone, you kind of left us hanging there. What will you do with the treats? Eat one a day in place of some other snack? Freeze them for some other time -- maybe one each Sunday or something? Take them back to the store? A plan seems to be in order, here. It doesn't matter much what plan but some plan.

01-13-2012, 01:16 AM




(P.S. This is a true story although any resemblance to any real characters is just plain stupid!)



01-13-2012, 06:42 AM
Diet Coaches/Buddies - I've mastered this portions at my meals bit, CREDIT moi. Still working on portions at snacks - always of the most noble, healthy sort. Think I'll try the suggestion by Joy (gardenerjoy) to go do an exercise to make it go away.

I had this yearning for something to eat and instead got myself . . . a glass of water, CREDIT moi. I'm just not a water consuming person despite the mantra on this site touting its benefits, so this was an out-of-character diversion for me; it worked.

onebyone – The use of food as a reward is so ingrained - Kudos for recognizing that you gotta do something about it. Eighteen days till Key West - I'm psyched from here.

Joy (gardenerjoy) – I so hate "I don't care" because I know it's not true even when I'm acting on it. Gonna try your exercise suggestion.

Beverlyjoy – Kudos for doing the hunger experiment with equanimity.

FutureFitChick – Then a thousand Kudos your way for confronting the feelings of insufficiency and proceeding with your day.

Pam (pamaga) – Just love the notion that walking five miles to a therapy session causes you to arrive so calm that it's not needed. Would think that a smart therapist could have advised you to simply walk to her place each day and leave a note on her door - no further sessions required.

Now you've got me in a quandary. Since I've been on this journey, I've used Twinkies as an example of that which I'm happy to never eat again. But the thought that they might disappear - trans-fat and all - makes me want to rush out and buy a dozen for my freezer just in case I change my mind, LOL.

maryann - Will wave at all airplanes flying west today. Thanks for "this too shall pass."

Readers - chapter 4 Stage 1 The Success Skills Plan
Success Skill 8 Follow Your Plan, No Matter What
resistance technique 2
Say to yourself, Oh, Well.
The technique of saying Oh, well can be applied to all sorts of situations. When you find that the line at the supermarket is slow, you can get frustrated - or say Oh, well. You can get upset when you have to move an event inside because it has started to rain - or say, Oh, well.

Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), pg 97.

01-13-2012, 05:47 PM
Hi Coaches/Becksters... Yesterday I stayed within the parameters of my plan. My food took a few twists and turns during the day - as I had a tummy ache again and didn't feel like eating beets (which I usually love) and other things. But, I held it together to make it a calorie good day Credit. Grateful for that.

Yesterday and today I've gotten some spontanteous exercise by going up and down the stairs a few extra times. Credit!

I also: wrote everything down that I ate, measured the food, left a bite, drank lots of water, weighed my self (about the same - it's hard to tell - scale's not digital), ate seated only, really concentrated on enjoying the food I did eat - along with slowing down, and had no seconds. Quite a few credits.

It's cold and windy today. A good day to practice stories and work on a few that I am writing.

Billbe - good for you!! Portion control in meal and drinking water instead of unplanned food. Credits. The snack portions will come with time, too.

Pam - I heard about Hostess going bankrupt. No more fried Twinkies for people to talk about and eat. Glad you have your response cards memorized - awesome. Mine are long and involved with lots of information. I need to make them brief. Could be a project for a snowy day. Good for you meditating for an hour... that's awesome. Thanks - it reminds me of how much I like and should remember to do it more often.

ffchick - Credit for walking away from junk!!!! It's hard to do. Credit for strengthening that resistance muscle.

onebyone- sorry that your disappointment at the scale lead to unplanned eating. I have done that myself over the years many times. Hop right back on your WW plan and you will be fine!

gardenerjoy - credit for answering "I don't care." with actions as a diversion. Perfect.

Hope everyone is having a good day.

01-14-2012, 12:32 AM
Hi coaches

I didn't weigh in this morning as I was up and out before I even thought about it. I'll do it in the morning.

I did plan and do some exercise today: 30min on the mini trampoline *credit*

I also planned and tracked and measured my food today *credit*

I did find I was ravenous after my dinner. I couldn't figure out why I was so hungry then I remembered my workout. I think it boosted my metabolism. I allowed myself some sour pickles to quell the hunger and it worked. I felt the intense hunger pass and I did myself no harm *credit* I'l have to make sure I plan for a small snack after I workout again tomorrow.

I guess that's it. An uneventful day. *credit*

Until tomorrow...

01-14-2012, 07:09 AM
Diet Coaches/Buddies - My best 100% on-plan day in a while; CREDIT moi. All snacks were exactly their planned size; meals were just right. I drank two glasses of water to ward off the thoughts of having-a-little-something.

Got in both my long walk and gym, CREDIT moi. Felt like such a noble day that I assumed the scale would note it, LOL. But the normal scale jitter put me up a pound this morning just to tweak my awareness that the body does what the body does.

onebyone – My mouth is puckering thinking about your sour pickles, LOL.

Beverlyjoy – Sounds like a good day when the story teller has time to work on her stories.

Readers - chapter 4 Stage 1 The Success Skills Plan
Success Skill 8 Follow Your Plan, No Matter What
resistance technique 2
Say to yourself, Oh, Well.
If these two words don't grab you, here are some alternate phrases dieters I have counseled have used: Move on. Let it go. Get over it. Never mind. Create a Response Card with the saying you like best.

Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), pg 97.

01-14-2012, 11:37 AM
This is hard. I can't remember when I felt so discouraged at not being able to lose weight. I keep feeling there must be something wrong with me. I have been tracking my calories and getting plenty of exercise and my weight is not going down. It is possible that I am not accounting for all my calories but I'm not sure what else to do. The only thing I can think to do is to double down on Beck. I must get back to journaling and keep up with three fat chicks.

What I've decided to do today and for the foreseeable future is to work on controlling my cravings and using the distractions that Beck talks about her book. I have never tried this before so wish me luck. Wow the voice recognition in the iPhone really works!

One major thing I do give myself credit for this week is getting back to the gym. On the days that I don't go to the gym I must make a commitment to do something (indoor rower or walking).

Pam credit you for not eating over the people on your challenge.

Onebyone sorry to hear you got sabotaged by the inner devil. Hope you had a better week.

FFC sorry you feel insufficient I'm pretty much there myself.

GardnerJoy yes I think exercise is the answer too.

Bill kudos for staving off that yearning.

Beverlyjoy credit you for all the great behavior.

Ha Ha! due to loss of posts I now cut and paste from my journal. Well just now I pasted in some technical language from a report I just finished up. It would have been funny if I handn't read it and just pressed the button.

01-14-2012, 11:51 AM
Hi coaches/friends - Yesterday I stayed with my plan. I am very grateful that I did so. I had many credits - wrote all my 'Beck stuff' in my journal, lots of water, ate seated mostly, no seconds, always left a bite, ate slower, read advantage card, and really tried to taste and enjoy the food.

This week is kind of a turning point for me and my speed of eating. I always think of Dr. Beck's statement with this thought - people spend all day thinking of food... buying, preparing, planning, thinking about what's next, thinking what they already had. BUT - when it comes down to the actual eating of the meal - these same people often rush right through it and can hardly taste anything. Yes, I have been working on this. Credit.

billbe - a big hooray for such an onplan Beck day. (Also, your day too, of course). Carry on!

onebyone - credit for the mini trampolene!! I also get to wanting food after dinner all the time. Sometimes I can get through it using what I call the Six D's: distrations, deep breathing, don't drive (to get food), destroy the food, distance self from food, or drink water. It helps me to know they are all D's to remember them.

Maplover - you posted when I was composing my post... I'll catchup. I am sorry you are struggling. I don't know what your food plan is - maybe it needs some tweeking. Credit for getting back to the gym. I talked to onebyone about somethings that sometines help me get through extra unplanned food. Check above and see the Six D's.

Have a good day.

01-14-2012, 11:54 AM
Hi Coaches

*credit* weighing in = exactly the same as last time: 273.6

*credit* 30 min on the mini :trampo: trampoline done (so great to use an exercise smiley after so long!)

I am looking for a recipe for dinner tonight. This is a pleasant task.
Other pleasant tasks on the agenda are carving my block to make my Year of the Dragon print. I have some good images to work from so I am excited to get on this, but not before I settle my food for the day. My foodplan MUST come first.

Guess that's it. Time is just rushing by today!

*credit* for checking in to my coaches.

01-14-2012, 01:04 PM
Hi Coaches/Buddies/Friends!

I have been caught up in the whirlpool of life here, as we fit in many events before my sisters departure yesterday morning. I was not able to stick to a written plan for the last 4 days, but I tried to follow my food plan (and alternate) to the best of my ability. *credit* I am tired. I have done alot of driving this week (including a 100 mile backtrack on our way home to search for sister's lost wallet). My biggest credit that day was saying NO CHOICE to off plan foods which could easily have been justified since DH and I got home so late.
~eating slowly and mindfully, and only when seated
~weighing every day I could (including this morning)
~continuing to maintain my weight
~committment to making a plan (and sticking with it) today
~making my green smoothie every morning, even when pressed for time.

Yesterday as we were returning from the airport, we were scanning possibilities for breakfast. I chose Whole Foods and found to my delight that they have scrambled(cage free) eggs, baby potatoes, sauteed veggies and steamed quinoa in addition to their salad bar at 730am. We had a very nice (and healthy) breakfast. *credit*

BillBlueEyes, credit for a 100% OP day, and getting to the gym! Stellar!

onebyone, credit for making your foodplan and exercise first priority! I would love to see your Year of the Dragon print!!!

Beverlyjoy, credit for continued vigilance with your food plan, even when you find you need to make some changes mid-day.

maplover, sorry you are feeling discouraged. Credit for thinking of positive things you can do.
Are you tracking your exercise? It is such a positive and healthy habit, even when the scale is not moving.
Are you keeping track of measurements? Many times measurements will change without weight change, especially when you are exercising.
Do you have a list of reasons to continue a healthy lifestyle, even when the scale is not moving?
Hang in there! Dr. Beck reminds us we should not expect to lose weight every single week, especially when we are close to goal.

Pam(atga), thanks for the hostess Love your statement, "Life is good because I push to make it good!"

gardenerjoy, Wow! Credit for finding an effective response for you when you are amidst "I don't care." Yippee!

FFC, credit for talking yourself out of some junk food and recognizing it "could have been much worse". I hope you are feeling better.:hug:

MaryAnn, hmm...I'm still pondering what a lane trip is? East coast-ish, I imagine. Credit for reminding yourself-No Seconds!

Erika(eusebius), credit for a "new approach" which seems to be working very well for you.

Tazzy, :wave: hope Phoenix was pleasantly warm and you had success with your travels (and food).

melroseg2002, nice to hear you are learning to "read" yourself and recognize how much better you feel when you eat OP and exercise. A great strategy for your magazines-hopping on the eliptical!

:welcome2: Toronto! I had a personal diet buddy but we went our separate ways over time. A Coach/Buddy has been here at 3FC every single day since I started with Beck Diet Solution. Let us know how you're doing!

01-14-2012, 07:05 PM
Hi, Coaches and Buddies.

Headed to a party tonight and did not plan well with my calories. I will stick with the 1 plate method and drink water. No exercise today, but I tracked my food. I will talk with DH about plan for tomorrow.

BeverlyJoy, great job getting in exercise, especially when you were not feeling 100%.

BBE, great job getting water rather than a snack. Thanks for the support on my down day. Extra gold star for you with your 100% OP day!

GardenerJoy, great job using exercise!

Lexxiss, glad you can get back to regularly scheduled life now. Great job with NO CHOICE!

Maplover, sorry you are having a rough time. I know my student health center offers nutrition services, which is useful especially for learning local tricks (like where there are healthy options at food courts or restaurants). Is that an option for you?

01-14-2012, 11:13 PM
Hi Coaches -
Just a quick checkin. Sorry I haven't been around much. Things have been very crazy lately but I'm doing OK. Amazingly, the scale has been going down every day, which is wonderful. However, I'm quite tired and stressed out. Looks like an early night for me tonight. I've been wondering if I'm eating too little; however, I've been so frustrated with my lack of progress that I'm thrilled to see the scale moving, so it's a bit of a double-edged sword. If anyone has any words of wisdom I'm all ears :)
Thanks for being there

01-15-2012, 12:16 AM
The Twinkie news reminds me that Michael Pollan cares around a pack of Twinkies to illustrate one of his food rules: Food rots. He's been carrying around that pack of Twinkies for years and they appear just as fresh as the day he bought them. Food rots, ergo Twinkies are not food.

WI: NAkgs, Exercise:+40 645/1300 minutes for January, Food: 100%op, Read my Advantages and Responses: yes

01-15-2012, 07:27 AM
Diet Coaches/Buddies - Did well at dinner with friends when most folks had seconds and I didn't, CREDIT moi. I served myself a large portion of grilled veggies which I ate slowly through a longish dinner.

Walked (CREDIT moi) a favorite route to see the winter ducks that refuse to go south for open water since we're not frozen here. That's likely to change since it's 6 degrees F outside at this moment.

onebyone – Kudos for focusing on your pleasant tasks. It's neat that you have a mini-trampoline smiley.

Joy (gardenerjoy) – My first reaction to the news that Twinkies would no longer be available was that I should buy a carton and freeze them. DW reminded me that I haven't eaten one is at least a dozen years, LOL. Just hope that never happens to dark chocolate.

Erika (eusebius) – Congrats on your scale continuing to move down. Only suggestion is to continue to give yourself credit for juggling your own "whirlpool of life" as Debbie (Lexxiss) called it.

Debbie (Lexxiss) – Ah Yes, that old "whirlpool of life". Kudos for backtracking 100 miles to search for your sister's wallet. Did you find it?

Beverlyjoy – Enjoy being reminded that we spend a serious part of our day thinking about food then rush through the eating of it.

FutureFitChick – That's a good plan, "1 plate ... and drink water" - should work for a number of eating events where the food is out of our control.

maplover – Kudos for making a specific plan, "using the distractions" to fight of that awful Sabotaging Thought, discouragement. We're here on your side while you do that.

Readers - chapter 4 Stage 1 The Success Skills Plan
Success Skill 8 Follow Your Plan, No Matter What
resistance technique 3
Dispute your I don't care voice
The tricky part about this sabotaging though is that it is probably true - in the moment. Fixating on food crowds out your voice of reason.

Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), pg 98.

01-15-2012, 11:30 AM
Good Morning, Coaches.

Back on the soil of my birth and I was welcomed with 65 degree sunshine. Nice but my husband really needs the rain :( Slept off most of the jet lag this last nite I hope. I have not stopped hugging DS. Good thing he is the amenable type and endures it with a smile. Ended my three week trip with two pounds above ticker. I am seriously considering starting my back up diet because I have plateaued now for a year. But first things first - laundry, yoga, some more hugs.
Best to all.

01-15-2012, 11:37 AM
Hello Coaches

*credit* for weighing in and seeing the scale finally move down a bit (-0.4lbs) = same low weight I had on Dec 22nd. Finally. I am looking forwqrd to seeing a loss at my official Thursday weigh-in this week.

*credit* for meeting the deadline to submit a Year of the Dragon print to the annual Chinese new year call for prints that I have done for three years now. I considered that I should frame and display the previous ones I have made. They are all over the place right now. I am looking forward to having a full set of twelve animals. I am also looking forward to delivering these prints in person this afternoon. Yay! (I've attached an image of my print below. It's called Anno Draconis - Latin for Year of the Dragon.)

So, since we are heading downtown I have to make sure I feed myself before we go out. Timing will be important today. I am sure to be tempted by the great array of New and Exciting places to eat. I have to put my plan first. I am way way more interested in seeing that scale drop below 270 before I leave for Key West than tasting something for the sheer novelty of it. I need to write this down for mysef before I head out.

Have a great Sunday.

01-15-2012, 05:59 PM
Hi everyone!

Quick check in while I have a break from all the activity here! Retired people in a 55+ snowbird park are sure a busy bunch. We start with a 45 minute walk at 7:30am, quick breakfast before 1 hour of aquasize at 9am and then twice a week Zumba is at 1pm. 3 hours of exercise the first full day I was here, not used to that. It's just been the walking and aquasize the last couple of days, also had 3 hours of dancing last night at the clubhouse to a country and western duo. I was really happy to have comfortable shoes for all that dancing. Have not been swimming yet today but still possible. The weather is cooler, only 66F although I think they keep the pool temp at 90F (they tell me it's because they are all so old that they need that).

Food choices have been pretty good, my mom has joined WW here so we are watching things really closely. I was able to get a protein smoothie at the airport when I left Calgary so that worked out well. It had low fat yogurt in place of the almond milk I would use but it was a great alternative. I got a sandwich at the San Francisco airport and only ate the filling as the bread got kind of soggy. My breakfast this morning was the only meal I didn't do really well at and it was a Sunday brunch at a golf course. I had some bacon, sausage, waffle and scones (that were really good and I did eat two). I did eat mindfully though and really enjoyed every bite.

Time to figure out how to get everything into the suitcase for the trek home tomorrow night. I certainly did my share of contributing to the Arizona economy but was successful in finding summer clothes for the cruise in Feb. Think it will be a couple more days before I get back to this site. I skimmed through all the posts and looks like everyone is doing well. I'll be back in touch soon. :wave:

01-15-2012, 08:20 PM
Hi friends/coaches - yesterday started out well. But, after dinner - I ate extra food in the evening. It's the first time in a month. I think I've figured it out - it's DH and his Werther's candy. I had one - very bad idea. Then another and another and then some extra cereal and milk. I think I may have to ban the candy or something.

However, I was willing to step on the scale this morning Credit! (stayed the same) Some other credits for yesterday were journalling my food, reading my Advantages Response Cards, leaving a bite, lots of water, ate seated mostly, no seconds, said No Choice a few times (before the evening incident) and slowed down to TASTE the food.

I made ham and bean soup the other day. I tried a couple of tastes as I was cooking (planned & seated). It was delicious - but, gave me a tummy ache. I guess my gut isn't ready for that yet. I should get my test results this week.

I hope you are all having a wonderful day.

01-15-2012, 10:19 PM
Evening coaches - another quick checkin this evening. I was in the big city all day with my daughter playing for rehearsals. I ate out twice - stayed within my points, but of course there will be sodium-related water retention just in time for my weighin. Sigh - it's just a number right?? But I'm 1 pound away from my next mini-goal and I want it now :P It will come soon enough, I know.

Have a great evening all,

01-15-2012, 11:25 PM
Hi, Coaches and Buddies.

Once at the party (I had eaten too many calories to plan well for it), I did OK. I had no seconds. They served on the little 4 inch plates, so I got 2 plates of food. Most of it was a couple of bites per item. It was a Minnesota themed party, so I did try 1 bite of the cheese curds too. Stuck with my water. We only ended up staying for 75 min. We both were not very in to socializing with a bunch of people that already knew each other and weren't really interested in talking with us. Our friends who hosted the party were really busy, so we couldn't talk with them much either. So, we called it an early night.

I'm not proud to admit it, but I was a real slug today. I even made time to go to services today and chose not too -- lots of TV and reading weight-loss success stories, playing the what-if game - how thin could I be by August... These activities tend to set me up for unrealistic (for me) expectations, so it is not so good. Eating was on plan and I planned my dinners for the week. No exercise, not even much housework to speak of. Oh well. I was pretty fatigued, but I thought I got over that on Saturday. Oh well, again!

BeverlyJoy, that is too bad that the soup gave you tummy troubles. Great job for slowing down while eating.

BillBlueEyes, that is great news that you were able to enjoy the ducks. Great job with the dinner party and sticking with the vegetables.

Eusebius, hang in there for your busy time! Glad you are losing weight, and good job on the self-check to see if you are getting enough calories. I sense that mini-goal is arriving! Way to go!!

GardenerJoy, I need to read those books!

Maryann, you sound so much more at ease being back at home. How long is your graduate program?

Tazzy, great job for eating mindfully! I am glad your family is so active.

01-16-2012, 12:01 AM
Hi Coaches/Buddies/Friends!

Another crazy day. It took my entire Sunday morning to finish upholstery project which has been sitting in my living room for several weeks now. My food sanity improves when I finish things I start. Hauled it back to mom's before taking her to Denver for a concert with a friend. (she can't night drive anymore) One planned meal out turned into two today. I got home this evening, and as I was going through tomorrow in my head I thought, "thank goodness I have a routine", especially my morning green smoothie and (new) my PBBBB sammie when I work. Today my Beck practice included:
~weigh in (same)
~practiced hunger experiment when I missed my smoothie trying to finish the chair project and didn't miss it until after noon.
~made good choices at Dim Sum (no fried, no pork, no sweets)
~made the best choice possible when mom decided we'd go out to dinner at her favorite Italian restaurant. (I had salad/minestrone soup and a small portion of spag/w red sauce. (I snuck one of my two meatballs onto DH's plate)
~15 min walk in the park with the pup. (even though I 'd rather have been shopping)
Tomorrow will be easier….Work, exercise, routine.

BillBlueEyes, nope on the wallet. Poof! Fortunately she had a passport at mom's so she could travel. Yippee for 1 plate at dinner when most folks had seconds!

onebyone, love your dragon! Often, I will eat at home before heading to the city.*credit* for thinking about timing before you left home.

Erika(eusebius), I ate out twice today, too. Made good choices but feel that salt.

Beverlyjoy, great that you really thought about "why" you had unplanned food last eve and made a plan to counter it next time.

Tazzy, wish I was hangin' with you this weekend! Safe travels home!

MaryAnn, I smiled thinking of your DS smiling while you gave him numerous hugs! Welcome home! What is your back up diet?

gardenerjoy, Kudos to Michael Pollen for carrying a twinkie around for years. I would have eaten them ages (even though I would profess not to like them)

FutureFitChick, 1 plate and water sounds good.

Oh, I've been forgetting to mention something which happened last week which reminds me why I like planning ahead, especially when going out. I like having time to think through my decisions. Sis's last day we ended up going out for coffee. They had a gluten free apple pie and she ordered a piece, so I thought, "why not?", and ordered one too. Sis loved the lattice crust (I gave part to DH). She wanted the recipe, so I asked. Here's what I was told, well we use ________gluten free baking mix BUT the reason it's to die for is it is just super loaded with butter. We take butter in big chunks and then add just enough of the mix to roll it out.
Wow! I had another REALITY MOMENT. How I might "think" something is prepared may be very far from the actual reality of it's preparation. I would have never ordered that had I known. I've had a dose of this reality working at the restaurant (diced potatoes are deep fried). Anyway, my new way of thinking is "don't assume anything".

01-16-2012, 08:16 AM
Diet Coaches/Buddies - Walked (CREDIT moi) to the hardware store to get a couple of small light bulbs. Alas, in the 6 degree F evening air, I was reminded that base layers are required on the legs in the cold part of winter. From time to time I choose to believe that fighting off the cold consumes energy and so causes loss of weight. Certainly yes, but the amount might be immeasurably small.

Food was good enough. I had my morning snack when I was talking to a bunch of friends and nibbled standing up - Ouch.

onebyone – Kudos for planning before you head out where foods will be calling. Thanks for Anno Draconis - I like that she's a friendly dragon.

Erika (eusebius) – Eating out twice yet staying within points is Kudos worthy. LOL at "I want it now."

Debbie (Lexxiss) – Just love it; the aura of health conjured by "gluten free apple pie" shifts attention away from the reality of pie crust - all butter. Thanks for "don't assume anything."

Beverlyjoy – Ouch for the tummy ache, but drooling here for that ham and bean soup - one of my favorites.

FutureFitChick – Interesting that the mind games can create unrealistic expectations which, of course, can lead to difficulties. Kudos for doing good enough at the party and for taking the smart course to go make better use of your time.

maryann - Yay for hugs. Yay for the world's most motherable DS.

Tazzy - Gotta love that there's a place where the whole community is rally active. Congrats for finding good food for your travels. I could never pass through San Francisco without having some of their sourdough bread - it always tastes better in SF.

Readers - chapter 4 Stage 1 The Success Skills Plan
Success Skill 8 Follow Your Plan, No Matter What
resistance technique 3
Dispute your I don't care voice
Reread this Response Card from page 21:It is true that I don't care at this very moment.
But if I eat this unplanned food, I am going to care
quite a lot in just a few minutes. I know I will feel
really bad if I give in, but I will feel terrific if I resist.
I need to go do something else!

Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), pg 98.

01-16-2012, 10:38 AM
Yesterday I took my mom and her boyfriend and my ex over to my daughter's new house to take her and her husband out to lunch to celebrate my daughter's bday. We spend a lot of time at the house so it was late before we got to the restaurant. It was one of those Texas steakhouse places. Because we were six, we had to wait for a table. They of course had peanuts and you could throw the shells on the floor. I had some of them. Then a roll at the table. The rolls were sweet and the butter was too. I ordered the smallest fillet, a salad and some vegetables. The salad had huge amounts of dressing. I should have ordered the dressing on the side. Credit me for not eating the whole thing; also did not eat the whole steak.

Lesson number one: I was extremely hungry by the time we got to the restaurant. We were all doing our cell phones while we waited. Instead of mindlessly facebooking, I could have looked at my advantages and response cards. I do have them in there for just this purpose.

When I got home, I had enormous cravings for a beer and ice cream, due no doubt to the emotions of being confined in a car for two hours with my ex and my mom. That will be my dinner, I thought. And it was. But I threw away 1/2 the pint of ice cream, so that is a good thing.

Lesson two: I can't just believe my disordered thinking (this will be my supper). I am doubling down on the craving and emotional eating of success skill 6. I am also leaping ahead to planning the food.

So I am up 1.2 today.

01-16-2012, 12:41 PM
Good Morning,

One last holiday and then back in the classroom tomorrow. Terrible food day yesterday - I was at one last XMAS dinner - can you believe it? It is almost like food chases me!
I am researching my back up diet today which is Weight Watchers. Food is logged in. I have planned exercise for this evening. I have bought healthy food for the week.
More later and best to all.

01-16-2012, 02:15 PM
GD everyone! I just finished reading all of your posts. I apologize again for not being here everyday but I do think about all of you during my days. Just wanted you to know that.

This is what I posted this morning for "The Way" group:

For those who lost less than they wanted, here are a few tips and maybe one of them might be exactly what you need:

1) NO SUGAR-if your body is one of those that has difficulty metabolizing then this is one of the best places to start. You want to "force" your body to use up the "stored energy" (aka FAT) and it doesn't have to be "efficient" unless you force it too. Also, there is increasing "evidence" that for those of us who have chronic pain (or any pain), cutting out sugar in our food plan can reduce inflammation.

2) MINIMAL SODIUM- we have already discussed this in prior posts. Review that.

3)AT LEAST 64 oz PLAIN WATER. Plain coffee and tea also count. If you find it hard to drink plain water, add a slice of lemon or do a half juice and water spritzer (but limit that because of the added calories).

4)INCREASE FIBER-last week we began by paying more attention to eating fruits and vegetables. Although someone pointed out to me that iceberg lettuce and cucumbers do have some "merit" in terms of some fiber in the skins of cucumbers and the "crunch factor", I will stand by my original list since you can still get better quality fiber in raw carrots, broccoli, cauliflower, etc. besides the "crunch" factor and pack more nutrition besides. Are you constipated? Are you eliminating at least once a day? You might not be showing a weight loss because you need to be more "regular". "Better out than in", my mom always used to say.

5) MOVEMENT. Although this initial challenge is about setting the foundation of a healthy food plan, for those who would like to see more weight loss, start by increasing activity in your day. Don't spend more than 2 hours of time watching t.v. in spite of the fact that this is the dead of winter. During the commercials (yes, I know we all watched the game yesterday--I was rooting for the Packers too) get up and do jumping jacks in place, walk around your living room, jog in place, do deep knee bends. Just because we aren't "counting" exercise during this challenge means you can't sit like a wet sock stuck to the inside of the washer. Move It N Lose It!! (the name of my 2011 Team Challenge).

We have a leader board just like on the t.v. program for those who are participating in the Buddy Challenge. Everyone in the group is privy to it.

In two weeks' time, we have one person who has passed 10 lbs lost, followed by a cluster of several women who have lost 6-8 lbs, another cluster of women who have lost close to 3-5 lbs and finally a few who have lost around 2 lbs. The weight range within the group of 22 participants is 195-365 lbs. You would think that the "biggest losers" would be the heavier women but that "'taint so". Again, based on my "observation": those who post daily (the more detailed the better) are those who are losing the most and more consistently. The second highest loser was a person who just had major surgery last week and a person who is definitely an inspiration. Another person who is doing quite well so she can be best prepared for upcoming knee replacement surgery.

I am in the middle of the pack but I am done " floundering". I bought some Hershey Kisses last week and although I measured out one serving size ( 9 kisses) then ate half in the afternoon and the remaining half of it during the same day's evening until the bag was finished, I maintained my previous week's weight loss. Not acceptable!

By now, I know what to do so there is no acceptable excuse or reason why I am not losing weight other than I am eating too many calories, even if they are only amounting to one extra snack. Yes, I could credit myself for sitting down, eating them mindfully and slowly but it is still empty calories and it is standing between me and achieving my goal weight sooner rather than later. I may have proven to myself that I can eat 1/2 serving of something formerly a "trigger food" but after proving that point once did I really need to continue every day doing so? NO! I need to draw the line more closely "moving forward". I remember what Bill (and, I believe, Robin as well) once said about not even having dessert during the time he lost his weight. It is worth remembering where both of you are vs where I am at.

Onebyone love your dragon

beverlyjoy hope your stomach heals, I know I am hoping mine will soon.

maryann I can feel the love you have for your son from here.

Erika hope you are also enjoying time spent with your DD.

Tazzy Hey, I'm an old lady and yes I do like the water warm (although not hot) :D

Bill The ducks aren't moving south because it's not much warmer down here. Even the iceberg lettuce is shivering in the community garden.

FFC hey girl!

Take care everyone!


01-16-2012, 04:24 PM
Hi Coaches/friends... yesterday went well. We went over to our cousin's to watch football - and my food was OK. Grateful for that. I did have three M&M's. I savored each one. LOL I hadn’t had chocolate in about five weeks.

I did many things well yesterday: wrote down my food, measured when I could, lots of water, did my exercises, always left a time, ate seated most of the time (too many standing nibbles - need to work on that), wrote in my journal, planned ahead for food at my cousin's, read my Advantage Card, and concentrated on eating slower & tasting the food.

As I mentioned, we went to our cousin’s yesterday. I have some strict rules about what I can eat these days because of my stomach etc concerns. So I packed my own food. (chicken breast, white bread (I haven’t had in a long time!) , cooked carrots and canned pears) Credit!! They had pork roast, buns, and lots of other things I can’t eat. I had told myself, if there were things I could eat I’d have some. I took a very small piece of the pork roast on their potato bun. It worked out well and stayed within my plan. I am giving myself credit for willingness to bring my own food. And guess what - they didn’t think anything about it. In fact, my cousin said… “What do you need.? If we have it, you can have it.” Credit.

Gardener/joy - thanks for the Twinkie as ‘food’ reminder!

Billbe - credit for extra veggies to fill up on. I love how you do a lot of walking for your purchases . What a great way to get your exercise done along with doing something that needs to be done.

Maryann - credit for such a small gain after being gone for three weeks! I am sure you are glad the Christmas food is over. Credit for getting yourself set for a healthy week.

Onebyone - credit for your preplanning as you head out to town - where there are lots of temptations.

T/azzy - credit for your aqua walking and dancing. Awesome.

Erika - great that you stayed within your points while out of town. So close to your next mini goal… awesome.

Ffchick - credit for no seconds and lots of water at the party! I am impressed with you planning your menu for a week ahead.

Lexxiss/Debbie - I agree, routines are SO helpful. I agree… so very often that hunger experiment has helped me too. Glad you got the upholstery done!

Map lover - I can understand the stress of that time with ex’s etc. Sometimes an extra piece of food can snowball. It’s in the past - hop right back on your plan and you’ll be ok.

Pam - Good advice to your group. Interesting that the biggest losers of weight are the ones who post the most. I believe it!! Chocolate is sometimes a trigger food. In the past… I’ve gone ‘out’ for planned chocolate. It’s better than having it in the house.

I hope you all have a GREAT day.

01-16-2012, 09:23 PM
Finishing up successful day with good and tracking. About to watch tv--usually brings on cravings. Am distracting myself with ironing.

01-16-2012, 10:44 PM
Hi coaches - Very sorry that my posts have been so short and lacking in personals lately. I am ridiculously busy right now, but staying on track thanks to planning and NO CHOICE. I was up .2 today but still down 2.6 for the week, so that felt good. I added some more running intervals to my treadmill workout this morning and am on track to restart Couch to 5K next week. But holy cow am I tired. Off to bed shortly. Full day of teaching tomorrow ...
Thanks as always for being there for me.

01-16-2012, 11:44 PM
Hi, Coaches and Buddies.

I've been stuck in sloth mode today again, and I feel like I used my headache as an excuse to not get work done. This disappoints me and I'm having trouble saying "Oh well" and not get trapped in the "tomorrow I'll start being perfect for life" thinking. Oddly, food was very good. No exercise was done today nor did I read my cards. I really need to find the heart and energy to get back to exercising regularly.

BeverlyJoy, great job bringing your food to your cousins. I am glad for you they are so supportive.

BillBlueEyes, good job for recognizing that you stood during your snack. Also great job for getting a walk in the cold weather.

Eusebius, hang in there during this busy time. It is great that you increased your running intervals.

Lexxiss, good job for asking questions about your food to learn more. Great job having a routine.

Maplover, sounds like you left the event with your head still attached! You clearly saw what you could do differently and that is awesome.

Maryann, safe travels back to school. Good job for stocking up on healthy food.

PamatGA, bummer about the kisses. Good job sitting down though.

01-17-2012, 07:33 AM
Diet Coaches/Buddies - Eating was on plan, CREDIT moi. Did gym, CREDIT moi. Walking (CREDIT moi) was looking for birds that included a hooting Screech Owl that remained hidden in its Spruce Tree where we never were able to see it. I'm not used to owls hooting at 2pm in the afternoon.

Erika (eusebius) – Congrats on another 2.6 pounds down.

Beverlyjoy – Three Kudos for only three M & M's - I've never had only three.

FutureFitChick – Kudos for recognizing "tomorrow I'll start being perfect for life" thinking - I wallow in that for a long time before I recognize it for what it is.

Pam (pamaga) – Kudos for sitting down, eating mindfully and slowly. And Kudos again for spotting where you have to put you attention next. LMAO at "iceberg lettuce is shivering."

maryann - Christmas was a while ago, LOL. I know about, "It is almost like food chases me!"

maplover – Congrats for surviving that long car time with your ex and your mom - that was a nice gift to your DD. Kudos for identifying disordered thinking so that you can consider actions. (I would have been seduced by peanuts if I could throw the shells on the floor.)

Readers - chapter 4 Stage 1 The Success Skills Plan
Success Skill 8 Follow Your Plan, No Matter What
resistance technique 4
Quell your "adolescent rebellion."
That's what Erica calls the voice that says, I'm going to do what I want - I'm going to eat this unplanned food. It's wonderful to have a childlike part that is lighthearted and free. It's terrible if it keeps you - the adult - from achieving a very important goal or deprives you of the benefits of losing weight.

Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), pg 98.

01-17-2012, 09:32 AM
Hi Coaches/Buddies/Friends!

Yesterday was pretty "routine". I made a plan, weighed and used my resistance muscle many times during the day. I found it especially helpful, as I was tired in the eve, to say NO CHOICE to finding an evening sweet and instead go to bed.

BillBlueEyes, credit for such a nice OP day both with food and exercise.

Erika(eusebius), kudos for practicing the skills that you know work for a terrific drop on the scale.

Beverlyjoy, I echo BBE, I have never eaten only 3 M & M's. Kudos for such great resistance!

FutureFitChick, yay for a good day with food, even as you procrastinated some other work projects.

Pam(atGa), interesting observation that once you determined you could eat a trigger food in a small portion that you don't need to keep proving it over and over again!

MaryAnn, great that you are researching your back up diet. Ouch to another XMAS meal. I hope they are over now.

maplover, great coming up with a distraction technique to stave off cravings while you watched TV.

01-17-2012, 01:16 PM
Hi Coaches

I have a side bet with my sister about staying on plan this week to see weightloss at the end and on Thursday, my Official Weigh-in day. I am holding to my end of the bargain. *credit* She is too so it's all good. I weighed in this morning *credit*and my wii fit said 271.6! OMG so great. My wii fit goal is 269.4 which would be 20lb down from my WW start weight of 289.4 on November 17. I'm only a little over 2lbs away from meeting that goal as of today AND I still have 2 weeks (exactly-two weeks today!) until I leave for Key West. Pretty much at this time in two weeks I will be landing in Ft. Lauderdale. So hard to believe. I am SO EXCITED, but I am dialing it down as I have plenty of things to do before I leave. Today I am putting together a free standing pantry for the kitchen. Time to seriously declutter and reorganize and maybe even finish *gasp* those tasks before I leave for Florida. I would be thrilled to come home to a usable work space for myself after my artist residency is over. I will be, no doubt, fuelled with creative ideas and I think I would be doing myself a favour to have a space ready to work in. It's just time to get this stuff done. I feel ready to tackle it once more. *credit* also for doing 30min on the mini tramp while watching Spongebob. That made the workout very pleasant indeed.

Have a good day Coaches.

01-17-2012, 02:40 PM
I wanted to check in today before I resume my tax law studies which are easily getting sidetracked by many other "more pleasurable" activities. I wanted to share with all of you my "Point #7" I added to the ongoing challenge. The first 5 points were:

1) read labels
2) measure your food with measuring cups and/or spoons
3) eat one serving of one food item per meal and/or snack
4) record food eaten daily on either the site, another app or even a notebook
5) eat while sitting down, and ideally, not distracted

Point #6 I added after the first weekly weigh in: eat 2 servings of fruits and 3 servings of vegetables which they also had to report and post on the general thread. Yes our posts can get long but that is okay.

As I mentioned yesterday, two people have already lost more than 10 lbs and one person has lost almost 20 lbs. in the first two weeks. The majority of the group have lost around 4-6 lbs. I would have lost much more had I not wandered off and ate about 200 calories extra per day. Had I worked out, I am sure that I would have worked off those extra calories but that is not the point of this challenge. This is all about getting in the habit of eating a healthy and balanced food plan.

This is Point #7: (you may see the Beck principles sprinkled throughout it).

**Either on a separate recipe card or a piece of lined paper write in CAPPED LETTERS the following:

**1) What is my real reason for losing this extra weight?
**2) What are 5 real advantages for losing this extra weight?
**3) What do I need to do today to ensure that I lose weight?
**4) What is a realistic time frame in meeting these goals?
**5) What am I willing to do to ensure that I lose weight?

So, this is your homework assignment for today. Take your time in answering these questions. These are FOR YOUR EYES ONLY (unless you want to share them with the rest of us).
Allow yourself at least 24 hours before you settle on your final answers to these questions.

Once you have done that I would like you to post these questions and your answers in a place that you can both see this, read this and commit to memory. On your refrigerator could be one place but maybe on your clothes closet door or on the bathroom mirror.

Then, each day when you arise, I want you to read these OUT LOUD slow enough where the answers have the chance of "sinking in". Then, right before you go to bed, I want you to read these again OUT LOUD.


Besides, the sheer joy I am deriving from leading this challenge and seeing it catch on with this group of 22 (actively participating) women is also how Credit reinforcing it is to me. It is like getting a "two fer". This is just another part of expanding on "Enriching My Life" (from the pink book).

Credit: Back on track yesterday and today. Ate slowly and mindfully. I did eat a chicken drumstick standing right after cooking it which caused me to irritate my esophagus,again causing a spasm and tightening of the pharynx. Now, I am understanding the physiology behind all of this "episodes". The way to correct it quite simple: eat smaller bites and slow down. I have always maintained that I did neither (eat standing up nor gobbling my food) but what triggered this was I was trying to play in an online card tournament and take my chicken out of the oven so I was rushing a bit with the later. It looked so succulent that I grabbed it and tried to gobble it. Bad plan! Now, I know!!

Credit for recognizing that when you have been doing this as long as I feel that I have, it pays to go back to basics every now and then so I can get myself re-psyched again.

It pays to remember that if we don't pay attention to the details today, the whole plan could unravel tomorrow.


01-17-2012, 04:49 PM
Hi Becksters/coaches/friends... Yesterday went mostly well. Until late in the evening. I ate extra - it was stress. Those are the times I wish I had the resistance techniques tatooed on my brain. Or.. the willingness to use them. It's over with and I will move forward.

Thinking back - I've been really wanting to have some chocolate. Those three M&M's Sunday night just didn't do it for me. I am suppose to stay away from chocolate with this food plan the doctor gave me. But last night I had a tablespoon of Hershey's Syrup. It lead to some extra food, other than chocolate. It did not, however, upset my stomach eating the chocolate. That's good. Next time... I need to PLAN for a iti-tbitty piece.

I had many credits to be proud of, however, before the chocolate incident. Dr. Beck always says that often we do 50 'right' things during the day and 1 or 2 wrong things. We need to always be aware of the good, too: I did lots of meditation yesterday!!! Credit. also -I did alot of journalling, planned/measure/logged my food, lots of water, stretches and strengthening, ate seated mostly, no seconds, slowed down, TASTED the food more than usual, and read my Advantage Response Cards. Many credits.

I hope you are all having a GREAT day.

01-17-2012, 07:19 PM
Coaches/Buddies, I had one of those days where someone caught a relatively minor mistake I had made, then he proceeded to call in to question my competency on the entire project. I was really angry, but did not eat over it. I logged my food. I am struggling with the thought of making dinner tonight. I copped out last night, so I really should cook. Grrr… I also need to cook my lunch for tomorrow. I exercised with yoga today. I was going to do a balance ball workout, then my balance ball needed air and I could not find the pump. So, I decided to do regular yoga, at which point my old VHS tape decided it would not turn. So, I ended up doing a short yoga session on my own. I’ll have to get those things fixed for next time.

Yesterday/Today’s Essentials:
Weigh-in: -1 lbs.
Read Advantage Cards two times: no
Read Response Cards at least two times: no
Ate slowly, sitting down, noticing every bite: yes
Gave myself credit when I engaged in helpful eating behaviors: yes
Did spontaneous exercise: no
Did planned exercise: yes
Wrote out food plan for tomorrow: yes
Tracked today’s food: yes
Left food on my plate: no
Ate only to normal fullness: yes
Identified and responded to a self-deluding thought: yes

BeverlyJoy, too bad about eating due to stress. I am really glad you realized you are doing a lot of things right.

BillBlueEyes, great job with the walk, the on plan food, and the gym today!

Lexxiss, yay for routine days! That is great and fantastic that you said NO CHOICE as well.

Onebyone, congratulations on getting closer to your goal.

PamatGA, bummer about eating while standing, but it sounds like you made good use of the experience by figuring out why your esophagus was tightening.

01-17-2012, 09:46 PM
Hope I do not lose this post as I'd like to do personals but don't have the patience tonite to fire up my diary app.
MUCH better day today. I planned everything down to the last morsel and followed the plan. I followed Beck's recommendation to have 3 meals and 3 small snacks and it really did help with the cravings. So we'll see what happens. Now I have to learn to keep it up......

01-17-2012, 09:56 PM
Well I did lose the last post but will try again and jump right into the personals

FFC good for you for not letting the emotional upheavals wreck your plan and kudos for the loss.

Beverlyjoy: you are right to focus on the credits.

Pamatga: credit for recognizing that rushing causes problems.

onebyone: congrats on the loss! You WILL make your goal.

Lexxiss: Good on you for saying NO CHOICE!

BBE: screech owl--so exciting!

Eusebius: Great job on the loss!

01-17-2012, 10:10 PM
Evening coaches,
I skipped my meditation sitting this evening to stay home on this rainy cold night. I am very glad to have had the quiet time at home. Another long day is on tap tomorrow but at least I'll spend some of it in transit (ie reading and/or knitting, both of which are stress reducers for me). Scale stayed the same this morning. I will patiently await the next drop whenever it may come.

FFC - I can really empathize with the feeling of wanting to be perfect for life. :hug: great job not eating over the work stress!!

Bill - kudos for a perfectly OP day. Weird about the screech owl at 2 pm. Maybe he came in on Qantas and has jet lag. :rofl:

Debbie (Lexxiss) - yay for a routine day! Stringing those together is the key and you do it so well.

onebyone - WTG on a new low and working out with Spongebob, which sounds awesome.

Pam - terrific "stealth Beck" strategies in your group! You are performing a wonderful service.

Beverlyjoy - credit for recognizing all the good things that you did even on an imperfect day of eating (which most of us have a lot of the time)! I am glad meditation is helping you.

Maplover - kudos for a great eating day!!

Wishing everyone a wonderful evening,

01-18-2012, 12:04 AM
I overate for the second Tuesday in a row. Argh! I'm realizing how much of my strategy depends on putting a flight of steps between me and the kitchen. I need some techniques that work when I want to be on the same floor as the kitchen. Tuesday afternoons have an added trigger than I'm home alone.

WI: -0.25kgs, Exercise:+0 720/1300 minutes for January, Food: 60%op, Read my Advantages and Responses: yes

maryann: Weight Watchers has always been (and continues to be) my backup plan so I'll be looking to see how that works for you.

onebyone: thanks for sharing your dragon with us -- I think of it every time I see a reference to the Chinese New Year.

maplover: great idea to use ironing to distract from TV snacking -- I realize that I've been having problems with that as well. Sewing on buttons helped one night this week.

01-18-2012, 07:09 AM
Diet Coaches/Buddies - On plan eating, CREDIT moi. My walk (CREDIT moi) took me to Trader Joe's for walnuts and even before arriving I debated to have their sample or not. It turned out to be a small sample of their salad; I had it with pleasure.

My best of the day was when I was putting the walnuts in our pantry and discovered two dried figs that I didn't know were there. I immediately thought I'd just pop those in my mouth - I love, love, love dried figs AND they're good for me. Finally remembered that off plan eating strengthens the wrong muscle so put them back, CREDIT moi; they'll be in this morning's breakfast.

onebyone – Neat to be thinking as far ahead as your return from Florida.

Joy (gardenerjoy) – It's more difficult for me, too, to be near food. Good luck thinking of a Tuesday solution.

Erika (eusebius) – Neat that you can knit while in transit instead of driving. [LMAO at the screech owl with jet lag.]

Debbie (Lexxiss) – "routine" is good.

Beverlyjoy – Yay for the benefits of meditation.

FutureFitChick – Ouch for the attack on you instead of the small error. I once had a major presentation distracted because a bean counter in the audience questioned the choice of colors in a chart, LOL.

Pam (pamaga) – Yay for your "two fer" while "Enriching My Life."

maplover – Kudos for planning and then successfully executing.

Readers - chapter 4 Stage 1 The Success Skills Plan
Success Skill 8 Follow Your Plan, No Matter What
resistance technique 4
Quell your "adolescent rebellion."
When you think, I'm not going to follow my plan because I don't want to, read the following Response Card:"I don't want to" is just my adolescent rebellion
talking. I'm not going to pay attention to it.

Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), pg 98.

01-18-2012, 11:22 AM
Hey everyone!

Well two things on which I can report.

First, I have completed my first 50k (about 31.4) mile cycle ride! It was a Polar Bear ride last weekend and it was COLD! It wasn't easy, lots of climbing but hubby and I made it. The nutritionist thinks we weren't adequately fueled (we only had a few days in advance with her so this was the baseline experiment so to speak) but I felt ok aftewards and the next day, just tired and a bit stiff but no pain! I don't think I could have done it 6 months ago for sure, so it was an accomplishment. Not sure how I'm going to get through longer rides mentally, but that's my next cycling focus. Was kinda fun carb loading though!

On the nutritionist, as I know several of you asked me to follow up. I don't know if I have much to report at this point as I think the fine tuning part is where it's going to get interesting but it's a weight watchers type plan that works on an exchange system. I have been using Daily Burn up til now so I continue to use that to track actual foods consumed. It gives my nutritionist an easy way to see all the nutrients etc all in one place. She wanted me on 1600 calories but I seem to get more like 12-1400 even with the exchanges so we'll see where that goes lol! I am losing so that's nice. Tomorrow is the official weigh in but I think I'm down about 2 lbs. Last week her scale was much less than mine so we'll see what hers says (yah, and that means I'm going with HERS! lol!). She did the body fat measurements using calipers and has set a goal weight about 12 lbs higher than mine, but the idea is to get there and then reassess (yeah, no way over 135 is going to work, guaranteed). So I'll keep you posted!

Make it a great day!

01-18-2012, 11:35 AM
Hello Coaches/Buddies/Friends!

I followed my plan. I weighed and used resistance techniques in the evening. I am grateful.

I've been working hard at home, getting all my "incidentals" put in place. I'm going to put the sewing machines away for awhile. I'm going to try and experience one week without ANY clutter and see how I feel. I've come a long way on this. *credit* for making a list for DH, recognizing it's not all my responsibility. I acknowledge that my physical environment directly affects my food choices.

BillBlueEyes, I wish WF would do salad samples. Great use of your Beck skills by resisting the figs yet planning them for the following day. Credit.

onebyone, how long will you be in Key West? I've forgotten. I'd be excited, too! I am continually impressed at your beautiful diverse. Many credits yesterday! Yippee!

FutureFitChick, I'm sorry that someone was so hurtful. As an outsider, I feel confident in saying "it wasn't necessary". I am so sensitive to that and feel your pain. credit for not eating over it.

maplover, credit! Following Beck's recommendation of 3 meals/3 snacks seemed to really help your cravings!

gardenerjoy, I'm confident you will use your dieting success skills to find a technique for your Tuesday afternoons.

Erika(eusebius), great that you recognized your need to be home instead of "running out" to meditate. I'm remembering that patience is a virtue.

Beverlyjoy, thanks for the reminder of giving ourselves credit for all the positive things, even when we were not "perfect".

Pam(atga), *credit* for wisdom to go back to basics every once in awhile.

01-18-2012, 02:16 PM
Hi Coaches

I made a recipe this morning in my avoidance of de-cluttering. Yep. I posted the recipe in our recipe thread: Curry Roasted Cauliflower. Yum. Never made it before but as I was looking through the fridge this morning to plan my food for the day I saw the cauliflower in there I bought for this recipe and it was starting to go bad. Not good. I ate the whole thing but that was ok. I knew I would and needed the veggie goodness.

So I have the new pantry in the kitchen now. *credit* I emptied the yukky shelves, that are now behind the pantry, but I just put that stuff straight into the pantry without culling it or sorting it. :dizzy: I sort of defeated the purpose of the pantry. Anyway, no real harm done, I just have to keep going. I am planning on putting up one of the shelf units we bought in the dining room today. I need them for my art stuff. I promised DH he would have 3/4 of the spare room, the space taken up with my boxes from moving in April. It's been 9 months. Time to deal with these things.

*credit* for weighing in; no change from yesterday = 271.6. Good.

I have my 30 min mini tramp workput planned for Bold and the Beautiful in a half hour. *credit*DONE I am finding it really easy to do the exercise when I couple it with a tv reward. Amazing. I find myself doing intervals during the commercials where I work myself up to my limit then go back down in intensity for the duration of the show. I think this is a sound strategy. *credit* for planning exercise into my day in a way that works for me.

Lexxiss I sure relate to what you are saying about living in an environment without any clutter. I am proceeding forward with this all the while stirring up great discomfort inside of me. In my "family of origin" clean houses/cleaning houses/clear spaces often preceeded arguments, tension, fights, fear, anxiety and discomfort really. It makes me feel like the other shoe is going to drop when things are "too clean/clear/empty". I have much work to do in this area, emotionally and in my physical environment. You show me in this, as in other things, that it can be done and is worth doing. Thank you and enjoy your accomplishment! As for Key West, I am gone for a full month, strictly to work on my art, with no visitors, friends, or family allowed to stay where I am. I'm extra lucky as this is a leap year, so I get an extra day!

fyreflie24 Wow great job doing a 50K! *credit* I have a friend who did his first 50K on Whidbey Island in September. I know what it takes to do that. Awesome. I was looking at your stats and you have lost a lot of weight. Kudos for that as well. I am planning on using the bicycle supplied to me in Key West to get around the island. It's only 4miles x 2miles in size. Think how many times you (virtually) circled it during your 50K!

BillBlueEyes *Credit* for saving those figs instead of just popping them in your mouth. That's clearly thinking like a thin person. As an aside, I am waiting to hear your report of your next session at the gym where you do those lunges. How are doing with them? And is your house back in order or do you have boxes hanging about as I do? Are you happy with your reno results?

:wave: to everyone ... gotta run 'n' get things done.

01-18-2012, 04:52 PM
Hi Coaches/friends… Yesterday was a great Beck day. I made my plan and stayed right with it. Credit!

I took my mom to get measured for shoe-orthotics and diabetic shoes. We ended up not getting home until almost 2pm. Here again… the hunger experiment is useful. I was OK with the waiting. More important Mom’s blood sugar was OK - even by then. Grateful.

I got on the scale today and I have officially changed my ticker - down two pounds. :):) I am always grateful for that.

Other credits - planned/measured/logged food, lots of water, no seconds, left a bite, ate seated mostly, slowed down a lot, tasted the food (tried to enjoy each bite), said No Choice several times, and took note of some credits during the day.

I spoke briefly to my Doctor. My gallbladder nuclear scan showed that my GB has 22% function. A person need between 44 and 80 - got it to function properly. I need to have a consult about what’s next - I wonder if it can ‘heal’. Lots of questions.

Onebyone - your curried cauliflower sounds deelish. Credit for all your de-cluttering. Credit for weighing - no change is fine!

Lexxiss/Debbie - credit for using those resistance techniques!! Seems like lots of folks are de-cluttering. I did that in December, in my office, - it’s still clean. A miracle!!!

Fyreflie - I am doing a 5k happy dance for you. Awesome… credit!!! I use an exchange program too… it’s actually like the Weight Watcher program of the 1980’s. It’s based on the American Dietetic Association. (Richard Simmons old plan) I like using exchange.

Billbe - awesome resisting the figs! Another good walk, too. I would want to see the owl too!!

Gardener/joy - good for you aiming to think of a way to be near the kitchen without unplanned eating.

Erika - it’s nice to have some quiet time at home. Credit for your patience in waiting for the next move down on your scale.

Map lover - so sorry you lost your post. I try to do my post on my word processor.. So I can’t lose it. I have lost mine many times when I post directly on the thread. CREDIT for an awesome day of staying directly on plan.

Ffchick - Credit for not eating over your colleagues rant. I really think it is major. Yoga is so good too. Glad to see the scale is down. Many other good credits too.

Pam - your online losing challenge group - I find it interesting all the things that folks are working. (yes, good to throw in some Beckisms) I am glad you are sharing them. Glad you are back on track - I too, have to constantly remind myself about slow eating.

You folks always remind me to say my Not Fair - Oh Well. It goes a long way when used I think.

Hope you are having a good day.

As always in grateful for your wisdom, kindness and friendship.

01-18-2012, 09:14 PM
I wanted to make sure that I got on again today. Things are going quite well on this end. My DH, Paul, was telling me how tired he was the past couple of weeks. Since he works so hard for our Christmas Eve Midnight Mass, I suspected that he was having a mild "let down" after the holidays. Yup, that was it. Also, he hasn't been as busy the past couple of days so he has been "around the house", so to speak. He told me this morning that he feels angry that he "has to" make his own structure on days like this. I have a "honey do" list I bring out for times like this but I did encourage him to get in touch with his anger and talk about it if he wanted to.

As for me, I have never been this busy so early into the New Year. I want to thank everyone here for allowing me to share some of the dynamics of the group I am hosting. I am definitely in my element, enjoying it a ton, and getting great feedback within the group as well. Again, I am also benefiting from all of this because it is reinforcing what I need to do for myself to keep moving in the right direction regarding my own personal weight loss goals.

Credit: After flip flopping the first couple of weeks this month I am now where I have gained and now finally lost the same 6.2 lbs which I went back and forth during the last two weeks of December and now can settle into getting to my first mini-goal of 247 lbs by February 1st. I did this in spite of eating many meals prepared by someone else besides me.

Credit: Doing a personal inventory on how well I am "walking the walking". Doing a mental check point of the Basic Beck Building Blocks; ie, sitting down while eating (and trying to not be distracted as well), eating mindfully and slowly, no seconds, weighing every morning first thing then recording it, eating a balanced and healthy food plan, planning my meals out prior to eating them, to name a key few.

Credit: With working diligently to achieve BALANCE in my daily life --on all levels. Hitting each base: personal, emotional, spiritual, physical and mental.; doing a check off on each area. When there is BALANCE in my life, there is HARMONY. When there is HARMONY in my life, there is PEACE. When there is PEACE in my life, there is FREEDOM. When there is FREEDOM in my life, there is REASON TO REJOICE. I am REJOICING!

Love Pam :grouphug:

01-18-2012, 09:50 PM
I made a plan, I read my cards both advantage and response. Credit me I fought off a strong desire to eat extra pistachios. This could be the first time ever that a bag of pistachios has lasted a week (and why did i buy them? well studies have shown that people eat fewer pistachios than other nuts, maybe because of the shell--I would rather have almonds but I tend to just eat them by the handful). While we're on the topic, I had the jar out making my lunch for tomorrow and I deliberately sniffed them but did not take one. This is kind of what Beck suggests re tempting yourself and then telling yourself you have no choice. So all in all, a good day.

Credit me also for going to the gym and choosing to do a hard workout when I could have wimped out and done something easier.

Lexxiss: Kudos for following your plan!

fyreflie24: You are an inspiration with the biking and the continued weight loss!

BBE: Credit spurning those figs. it is just so easy to pop them in your mouth!

gardnerjoy: glad to hear i'm not the only one who struggles from time to time with being near the kitchen. I really think distraction is the key.

Erika: hope you had a good day today.

01-18-2012, 11:29 PM
Hi, Coaches and Buddies.

My cat passed away tonight. He was so stoic these last several weeks. I keep thinking I see him out of the corner of my eye.

No change in weight today. I read my cards once. I sat while eating, but ate breakfast while driving and lunch while working... and dinner in front of the TV and my snack while driving. That's no good, now that I write that. I overslept this morning and missed my workout. I had my bag packed and everything. I couldn't fit it in during the rest of the day. I used my resistance muscle making myself cook dinner. I really didn't want to cook. I didn't have time to make the meal I initially planned, but we did eat at home and all of my calories were within range today.

BeverlyJoy, that is too bad regarding your gallbladder. How are you feeling about the situation?

BillBlueEyes, that is great that you stopped the fig attack. May you especially enjoy your breakfast today!

Eusebius, it is wonderful that you were able to take some time out for yourself last night. You needed and deserved it!

Fyreflie24, congratulations on your monumental cycling accomplishment! That is terrific news!

GardenerJoy, that is too bad that Tuesdays are rough for you at home. What strategies did you come up with for dealing with it next week?

Lexxiss, wow! A week without silence sounds like nirvana. Just, wow! Also, great job on using your resistance techniques.

Maplover, that is great news that you had a terrific on plan day and could manage the cravings better! Also, you are fantastic for doing a tough workout.

OnebyOne, that is good that you ate lots of vegetables. Best of luck with your weigh-in tomorrow.

PamatGA, you are doing a terrific job with those Beck skills - way to go!

01-19-2012, 12:53 AM
Back on plan! At least I have that working well for me.

WI: +0.15kgs, Exercise:+65 785/1300 minutes for January, Food: 100%op, Read my Advantages and Responses: yes

BillBlueEyes: way to go with the Great Fig Encounter!

fyreflie24: I'm so impressed with your winter half-metric-century.

Lexxiss: experimenting with less clutter sounds like a very good bit of self-knowledge to have

onebyone: exercising to TV works for me, too!

Beverlyjoy: yay for succeeding at an impromptu hunger experiment and many other credits! Sending healing thoughts your way in case 22% functioning gallbladders respond to those.

pamatga: yay that things are going so well with your group and that effort is reflected in positive ways in your journey

maplover: my firm rule with nuts is they go in a measuring cup before they go in me

FutureFitChick: so sorry for the loss of your cat.
Still working on Tuesday strategies. One thing I realized is that my gum is upstairs in my desk, so I put a pack in the pantry so that's as easy of a choice as anything else in the kitchen. I'm also really working with what maplover and I both came up with -- something distracting that utilizes hands and brain. I'm currently reading "YOU on a Diet" by Michael F. Roizen and Mehmet C. Oz (Dr. Oz). They actually say that video games can be good for weight loss because you can't really eat when your hands are on the controls. So, maybe I'll play Angry Birds when I don't have other distracting projects at hand.

01-19-2012, 06:12 AM
Diet Coaches/Buddies - Eating on plan included leaving some of the pesto with dinner, CREDIT moi. It feels odd to eat less at dinner than my DW. Trip to the gym, CREDIT moi, included 120 of the dreaded lunges which have become a tad wobbly during my hiatus. I felt in the mood to sort a half dozen dumbbells stuck in the wrong slots. It's my game to think of the minimum number of moves to get them all back in the right slots - takes my mind away from the thought that I could just quit my lifting exercise since I'm tired, LOL.

onebyone – Thanks for the Curry Roasted Cauliflower recipe. We have an un-designated cauliflower in the fridge that could work with that. Kudos for the TV/exercise set up that works for you.

Joy (gardenerjoy) – Duplicating that pack of gum is such a great Beck-like solution - Kudos.

Debbie (Lexxiss) – I need to be reminded of this, "my physical environment directly affects my food choices." Kudos for each step in decluttering.

Beverlyjoy – Congrats for using your hunger experiment as support for going for a spell without food. Sending supportive thoughts to your gallbladder for its healing process.

FutureFitChick – Sending supportive thoughts at the loss of your cat. It's a tough loss; I hope you find some way to be kind to yourself as you process it.

Pam (pamaga) – Just love, "I am REJOICING!"

Donamari (fyreflie24) – 50K Kudos for your Polar Bear ride last weekend - sounds both fun and cold. Neat that you're listening to a real live nutritionist.

maplover – Terrific use of "NO CHOICE" with the almonds and standing down the pistachios. I've tried almonds in the shell to slow myself down; it helped a little, but I just got good at cracking them. I've never gotten good at cracking Brazil Nuts - they should slow you down.

Readers - chapter 4 Stage 1 The Success Skills Plan
Success Skill 8 Follow Your Plan, No Matter What
resistance technique 5
Read all of your Response Cards - including these additional cards.
If I'm not supposed to eat something, I will remind
myself, [I]Just because I feel like eating doesn't mean I
should ... There's no emergency ... I'll be so glad in a few
minutes if I don't give in.

Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), pg 99.

01-19-2012, 12:12 PM
Good Morning, Everyone.

Weird morning. DS has stomach cramps and dry heaves. We are off to the Doctor in a few minutes. In addition I just got a call that our school's custodian died suddenly last nite. I was passing by him yesterday afternoon and he was on our roof trimming the trees. I thought, "Geez, Mark, be careful." Life is very ironic. It is also precious and I forget it sometimes.
Going to check out Weight Watcher's meeting tonite in hopes I will lose my last eight pounds.
best to all.

01-19-2012, 01:10 PM
Hi coaches/friends - yesterday was a healthy day... always grateful for that.

I reached many of my daily goals. I did alot of journalling - even more the usual. I had to change my plan as my stomach felt bad. However, I stayed right within it's parameters.

I have a goal of redoing my response cards. Each one is a large note card front and sometimes the back too. I also have the Beck Solution second book where the cards are in the back of the book. That would be pretty simple. However, it will be something different... that can be helpful, too.

Thanks to you all for your kind words concerning my sad gallbladder. I appreciate it.

Futurefitchick - I am so so sorry about the passing on of your kitty. Those fur kids certainly have a part of our hearts. You said: that is too bad regarding your gallbladder. How are you feeling about the situation? That's a good question. I know I've stomach aches alot the past couple of years. So - I need to find out about my options. I do know.. it's not going to heal my doctor said. Life is always a journey!

I hope everyone is being kind to themselves. Treat yourself as well as a good friend.

01-19-2012, 02:17 PM
OnebyOne: My nutritionist does pantry makeovers, she says it really helps! We keep some ice cream etc in the house but we keep it in the basement fridge so kinda out of sight, out of mind. Great finding a way to do the exercise! That’s how you’ll stay with it. Thanks for the kind words. I’ve been in a several pound range since Christmas so I’m trying to break out of that; finally on the right road I think!

BeverlyJoy: Congrats for all your great accomplishments!! You’re doing great and just about to Wonderland! That was such a huge line to cross, and you are SO CLOSE!

Pamatga: Great job my dear!!! You’re doing so very well. Exciting :)

Maplover: Aww thank you so much. You have no idea how much your kind words mean to me. I’m actually allowed 12 pistachios for my morning snack, with 5 reduced fat triscuts. But I totally get it, moderation with your favorite foods can be really rough! I’m not making my favorite pork chops for the kids b/c I just can’t be sure I won’t eat them all! Having people expect me to do well really helps hold me accountable so thank you :)

FutureFitChick: I’m so sorry about your kitty! Our furry friends are such a part of our lives! Every accomplishment is one step closer so keep it up, one step at a time, no matter the size of the step.

GardnerJoy: great job :) Distractions are so important!

Bill: You’re always such an inspiration and great cheerleader! I have such a hard time being disciplined about weight training!

Maryann: YOU ARE SO CLOSE!! How exciting! Go girl!

Eating isn't my issue right now, committing to weight training is! DH and I are working with the nutritionist together, and I am NO SYMPATHY toward him! He's only got about 20 lbs to lose, which will take him about 10 week. Now in all honestly, he didn't abuse his body like I did but his bloodpressure isn't always wonderful and this weight really is important. I've lost over 50 lbs time for my boy to get serious for few weeks and get himself in gear (haha, cycling reference LOL!). Being a good role model for him is helping me stay the course. I'm a little bit fatigued with the whole process but I'm trying to focus on the cycling (both my short and long term goals), our beach trip and the goals I want to reach by then. My 25 year HS reunion is also in early May so I'm trying to keep that in mind as well.

I just put clipless pedals (the kind you actually DO clip into, weird name right?) on my bike so I spent yesterday falling over and even broke the cleat on my shoes. I'd love to get a ride in but I need to get used to the system before taking it on the road; hopefully by Sat I can get some kind of ride in.

Deep breaths! Charge forward.

01-19-2012, 03:28 PM
Heloooooo Coaches!

A great day for me inspite of the surprise snow squalls. I went to my WW meeting and saw 271.2!! I met my goal of reaching 271 this weigh-in. *credit moi*I am now pretty confident I can reach 269.9, or less, by next week's weigh-in which is my last one before I go to Florida. The weigh-in after that will be in Key West. I may be in shorts, tshirt and flipflops for that one! But again, I need to dial it back... I have 12 days yet. I am focusing on a day at a time and for today, I knew I needed some kind of a reward, non food, so I piped up at the meeting about my weekly weightloss number and I got a star from our Dear Leader with the word Bravo on it. I stuck it into my weight tracker beside today's weigh-in. And then I bought a magazine for my non-food treat. *CREDIT for giving myself a non-food reward* I still went shopping but I had a list and a plan for the food I bought (a low-fat Manhattan Clam Chowder).

I never finished the dishes and I had a setback with the shelving as where I wanted to put it revealed a floor heating grate, so it can't go there.:mad: Looks like it has to go, even temporarily, against the one big wall which is the whole reason I wanted to work in the dining room: because I had one big open wall to tack things onto. I may end up buy a few sheets of this corrugated plastic stuff called coroplast. You can hang things onto it, push pins into it, so I may buy that and attach it to the front of my shelves and then I'll get my "wall" back. My alternate plan is to work on one of the walls in the hallway, but that's not my first choice. But, if I have to, I have to. Oh well.

So I need to focus and get the kitchen/dining room together. I am so bad at organizing. Yikes!

Oh, and I have to say, this morning I pulled on a pair of pants I haven't been able to wear in over a year. Lord only knows why they were at hand; I actually thought they never made the move here, but lucky for me they did. And another pair of those jeans I got at the thrift store for 50% off (like $3.00) now fits me easily and the third pair, which were tight on my calves and thighs and everywhere else, can now be pulled up and on but not done up. And the the first pair, that I have been wearing, are becoming too big. It's the thighs/butt area that are getting too big. Amazing. I never thought this would ever be my exeperience again. I hoped, but was not holding my breath. YAY YAY YAY.

I'll check back in for personals later and to report on my decluttering and exercise (mini tramp 30 min) progress.

Have a great afternoon.

01-19-2012, 04:01 PM
GD everyone!

fyreflie I just wanted to echo what everyone else here has been saying. You are doing a fantastic job with both your cycling and working with a nutritionist. One of my long held beliefs is "out of sight, out of mind". I have a "clean" kitchen and for me it is a visual cue and aid that assists me in keeping on track with my food plan.

RE: controlling the parameters of overeating on all foods---I measure out everything then that is what I eat. I do not go back for seconds. Just recently I managed to work through a large can of raw almonds (no salt) by measuring out 1/4 cup (the serving size listed on the can). The can lasted close to two weeks by doing that. I kept them in the measuring cup and ate each one slowly and mindfully. It does get easier with practice. Believe me!

OnebyOne: I am so glad to hear that you will be taking your food plan and WW meetings "on the road". I know that will be a great reinforcement when you are in Florida. Great Job in meeting your personal weight loss goals! Thanks for sharing the roasted curry cauliflower recipe. I shared it with my BLC group yesterday. It fit in nicely with my additional challenge of getting more fruits and vegetables in.

BeverlyJoy: Yes, you are sooooo close to Onederland. You are doing a Great Job!

Maplover: Great Job on staring down those pistaschios, the only nuts that I don't think I like. Great Job on the harder workouts.

FFC: I’m so sorry about the lose of your beloved cat. I am a cat person and at one time I had six all under the same roof. The love and joy they give is immeasurable. My heart is with you.:hug:

GardnerJoy: Aww, you discovered one of my favorite distractions. I play a lot of online card games (sometimes even with robots). I was also thinking about resuming knitting or crocheting as well for the same reason.

BBE: WTG in getting back into the gym. Between that and your walking, you should be primed for a marathon or something this coming spring, right??;)

Maryann: I can "taste" the sweetness of victory for you myself. WTG!

Credit: Sitting with the unpleasant feelings regarding an emotionally charged decision I have to make soon WITHOUT EATING OVER IT!. I have given myself four days and I will make the final decision Sunday night although I am already leaning in one direction. Although my skin feels icky, I feel the tension in my neck and I wish I were anywhere but here right now, I am holding firm to pushing through the unpleasant feelings and "sitting with them".

Credit: Getting back on track after a venture back into one of my former favorites for breakfast yesterday. I didn't eat lunch (not after how many calories breakfast was! OY!) so I guess that was the hunger experiment thrown in there for good measure. However, I did have a light dinner and felt satisfied to catch up on some t.v. programming I had previously recorded.

Credit: Sticking to task on everything but especially my Beck skills and food plan in spite of how busy my life has gotten recently. I am re-energized about this whole process right now. Things are just plain darn good!


01-19-2012, 05:33 PM
Hi Coaches/Buddies/Friends!

First, :hug: Future Fit Chick. Losing a beloved pet is one of the hardest things. I don't have kids-they are my kids. When one of mine goes, I am just so grateful that they had such a good life. Many don't. Bless you.

Back to Becksics:lol:

Last night I took out my "Beck Diet For Life" and a highlighter and decided to start studying with regularity. Pam(atga), you got me thinking with your comment about returning to basics once in awhile.

The quote I liked best is from the Introduction, "It is so worth the effort to master every skill. It is worth the improved self-esteem, the better health, and the enriched life you will enjoy. It's worth the renewed confidence and control. It's worth the rest of your life!" (p.9)

I got to page 29, where a chord struck as to where I am right now.
"You will continue to eat this way for a lifetime. You don't go on this diet and then go off of it You go on it, adapt it until it's comfortable and easy, and you stay on it....You won't stick exclusively to the limited options in Stage 2 for long. And in Stage 4, I'll teach you how to modify the plan....I'll also teach you how and when to make flexible rules for eating, so that you will continue to benefit from the diet forever, without regaining the weight you lose. In short, I'll provide you with the eating plan that you can stick with for life."That's exactly where I'm at: wanting to make flexible rules for eating and exercising which are tailored to my (ever so crazy) life.

So....I jumped to Chapter 7 "Stage 4 The Think Thin Lifetime Eating Plan". I read, and highlighted lots of info and exercises for me to conduct. I think I made it halfway through the chapter. This just makes total sense to me right now; to have more like a "weekly plan" for exercise and eating which works for me.
Example: this week I wrote 6 meal choices containing ingredients I have in house and are fairly easy to make. I hung the list on my fridge. Yesterday, a split pea soup worked into my schedule and we had it for both lunch and dinner. We had the leftovers again for lunch today. We were very happy. If I had planned a different choice for dinner every night I'd probably have frozen the rest of the soup-yet it was very satisfying, OP, and saved muchos time to have it for 3 meals.
Example: I had a tentative plan for tonight which will change. I cleaned out mom's fridge today and hauled a bunch of stuff home which NEEDS to be used. (fortunately it's all organic produce). I'll come up with something creative and OP and consider it a challenge.
I've proven I can follow my plan in any situation (I stayed 100% OP for 7 months before starting BDS)- now I need to provide the long term flexibility. I think it will help me to find success with a flexible plan VS feeling defeat with a Stage 2 restricted plan.

My readings last night seemed to help me onto the recumbent bike, too, before I went to work this morning.

Thanks for listening. I'll be back later for personals, but first I need to make a sweep of the house and pick up some stuff to get back to "clutter free". It should take 10 minutes. Actually, I believe some of my Beck inspiration yesterday was a result of having made such a big step in my physical environment.
*credit* for all.

BillBlueEyes,funny, DH and I were just discussing his portions VS my portions this morning. Our discussion centered around my accepting I will always have to eat this way. He is understanding now that all men aren't like he is. Wow! 120 lunges! You rock!

Beverlyjoy, kudos for stacking up good Beck days with a ticker to prove it!

onebyone, yay for meeting your WW weekly goal! Credit for pushing ahead with your organization at home even when it didn't work out quite right.

Pam(atga), sending supportive thoughts as you "sit through" an emotional decision instead of reaching for food. Credit. for sticking to task when life is so busy!

Donamarie(fyreflie24), nice step up in the biking world with clipless pedels! I don't use them but my sis does. Deep breaths! Charge forward.

MaryAnn, I hope you enjoy your WW meeting.

gardenerjoy, glad you are enjoying "You on a Diet. It is where I originally got my idea for "automating" my breakfasts and lunches, which has been such a successul strategy for me.

maplover, a celebration in my opinion, "This could be the first time ever that a bag of pistachios has lasted a week…" I just think that's fantastic! credit

01-19-2012, 11:42 PM
FFC - I am so sorry about your beloved cat. :hug:
My cat is very sick right now too. She stopped eating a couple of days ago and I am very worried. She is 17 years old and has terrible arthritis in her hips. We have medication for her but it isn't really kicking in yet ... I have been crying on and off all day. She is so special to me and has been a loving companion for so many years.
Concert day tomorrow - I hope I get through it with dry eyes.
Love to all - Erika

01-20-2012, 01:24 AM
A bizarre day, but I ate as I would if it had been possible to plan for a snack at 12:30, a late lunch at a Vietnamese restaurant around 3:00, and no supper to speak of. I focused on vegetables and it really helped. I ordered stir-fried vegetables in sate sauce at the Vietnamese restaurant and I made a big salad for the non-supper supper.

WI: -0.05kgs, Exercise:+0 785/1300 minutes for January, Food: NA%op, Read my Advantages and Responses: yes

fyreflie24: I'm old enough to remember clips -- that's what they called it when you put your toe under a strap and clipped it tight. To get out of the thing, you had to reach down with your hand to release the clip -- quite a skill for an emergency stop. Clipless pedals are definitely an improvement!

eusebius: so sorry about your cat, too.

01-20-2012, 05:54 AM
Diet Coaches/Buddies - Had one of those tests where you "take nothing after midnight" - Yuck, since "nothing" included breakfast, not to mention coffee! Due to delays, I didn't get home until 11am thinking, I am so going to catch up for this awful deprivation. Then noticed that I wasn't actually hungry and remembered my Hunger is Not an Emergency exercise. So, I went about my business until lunch of its normal size. CREDIT moi for stopping to remember that non-stop food isn't required and that it's not necessary to make up for missed food.

onebyone – Kudos for giving yourself a non-food reward. [We locals do not recognize Manhatten Clam Chowder as real Chowda, LOL.]

Joy (gardenerjoy) – Kudos for threading a path through a convoluted food day.

Erika (eusebius) – Sending supportive thoughts to you and your beloved 17 year old kitty. Will be thinking about you and your concert today.

Debbie (Lexxiss) – Thanks for the discussion of a weekly plan for exercise and meals. I, too, really love the introduction chapters of both Beck books.

Beverlyjoy – Yay for journaling to clear the mind.

Pam (pamaga) – Yep, Kudos for "Getting back on track" - the BIG one.

maryann - Oh Yes, precious and so easy to forget that. Sending supportive thoughts as you process the death of the custodian and help the kids deal with it.

Donamari (fyreflie24) – Kudos for having specific goals to keep yourself [I]"in gear" on your journey - a beach trip and high school reunion are great places to be confident in your body.

Readers - chapter 4 Stage 1 The Success Skills Plan
Success Skill 8 Follow Your Plan, No Matter What
resistance technique 5
Read all of your Response Cards - including these additional cards.
. . .
Successful dieters and maintainers stay successful
because they don't eat whatever they want, when-
ever they want it. They stick to their plans.. . .

Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), pg 99.

01-20-2012, 09:50 AM
Hi coaches/friends ..yesterday was another healthuful day. I am always grateful for that.

I stayed pretty close to my original plan. Just a couple changes when my tummy was upset. I had many credits: I wrote it all down in my journal, measured my food, had lots of water, no seconds, ate seated mostly (gotta work on this), slower eating, tasting the food more, was able to resist unplanned food several times & always left a bite. I weighed myself, too - it was the same. No exercise... but, I've already got my stretches and strengthening exercises in for today.

Today is some writing, banking, and organizing a few things. Getting a few things together for.... taxes..... ugh.

Billbe - credit for the remembering that hunger isn't an emergency - and the hunger experiment. Seems like lots of folks are remembering the hunger experiment lately. Thanks, Dr. Beck!

Gardener/joy - credit for all your preplanning that results in a healthy food day.

Erika - I am sorry to hear that your kitty is not well.

Lexxiss/Debbie - you and Pam have inspired me to ‘get back to basics’ too. You posted: It is so worth the effort to master every skill. It is worth the improved self-esteem, the better health, and the enriched life you will enjoy. It's worth the renewed confidence and control. It's worth the rest of your life!" (p.9). Such a wonderful reminder. Thanks so much.

Pam - kudo’s for your diligence of measuring everything you eat and having no seconds. That has been an important concept for me to accept too. I am glad your group work is such a reinforcing factor of the Beck principles too. It’s a double good thing!

Onebyone - so happy for you - seeing the weight loss at your WW meeting. Yes, it can be a real boost. I like the nonfood rewards the best, too.

Fyreflie - you said: Eating isn't my issue right now, committing to weight training is! I am so glad you are in such a good place with food. Of course, it take diligence - but, it’s a very good thing to be able to say. Onward with your weight training!!

Maryann - sorry to hear your son is sick… and that there was a death of staff at school. That’s hard on the children and families. Good for you… thinking of ways to get off those last stubborn pounds.

map lover - credit for not eating those pistachios! It’s a big credit too, when a jar of nuts lasts the whole week when it hasn’t been that way before!!

Have a great day and a good weekend too.

01-20-2012, 09:53 AM
Hello, Coaches and Buddies.

Thanks for everyone's kind and supportive words regarding my cat. I keep seeing him in shadows, but I know he is much better off now.

I had a couple of realizations today. 1) I have a period after work before my husband gets home where I'm too fatigued to continue working, even though I need to get more done. So, I take a break (usually TV or sometimes housework or errands), expecting to work more when he gets home. But then he gets home and I would rather spend time with him than work. I need to fill in this energy gap because I end up wasting lots of time watching the Stupid Box. 2) I have a habit of using high energy foods to break food monotony and take care of similar energy gaps as above when I am too work out for dinner. I end up thinking these high energy (fat, calorie) foods are things I am craving, when it may be more of a quick fix for the situation I am in. It seems like more discipline is required on my part to fix these situations, but them my resistance muscle gets fatigued. The answer is certainly a balance that I am not achieving right now.

No change with my weight today and I ate over my calorie goal. This could have been avoided (and I would not have become overfull in the process) if I had tracked my food as I went along and not at the end. Oh well.

BeverlyJoy, that is too bad that your gallbladder won't mend itself. I hope you are able to find some answer soon. Are your new cards very different from your old cards?

BillBlueEyes, those were neat tricks to distract yourself from gym-brain-wandering. 120 lunges is impressive & Ouch! Yay for hunger is not an emergency!

Eusebius, sending warm thoughts to your kitty! We tried lots of different foods and in the end had some luck with meat flavored baby food (without garlic). Have a wonderful concert tomorrow!

Fyreflie24, congratulations on your new level of cycling! Clipless pedals are impressive, as is your attitude!

GardenerJoy, those sound like great strategies for your Tuesdays and it is terrific that you had a nice, routine day. Glad that things worked out ok with food yesterday too.

Lexxiss, last month I reread much of BDS. I found it really helpful as well. You have such a terrific attitude!

Maryann, I am sorry for the loss of your friend. I do hope you son is feeling better. How did you like the Weight Watchers meeting?

OnebyOne, congratulations on meeting your goal. It is terrific that Weight Watchers is working so well for you.

PamatGA, it is really brave of you to sit with those uncomfortable feelings and not eat over them. Terrific job!

01-20-2012, 01:33 PM
Hello everyone :wave:

This will be a short post and I promise to get back here for personals over the weekend. Returned from my Arizona visit late Monday night to a deep freeze of cold that is still lingering today. Had a 47 degree temperature change in 3 hours from the Phoenix airport to the Calgary airport. Now I claim to be a hardy Canadian but even that change takes your breath away. I'm just happy that this is the first real blast of winter we have had and we can be thankful that it should all be gone by April! Today is -25C, tomorrow is supposed to be +2C. Again the pleasure of weather changes here.

I have a couple of NSV that I wanted to share with everyone from my trip. First one was how much extra room I had in the airplane seat from the last time I flew which was Jan of 2010. I was very comfortable and didn't feel like I was taking space from the seat beside me, which is okay when travelling with DH but not so good with a stranger. :o

Second NSV was buying a new pair of dress pants for work in a size 12. I cannot ever remember buying a size 12 in clothing and that number was the goal size I had in mind when I got to the end of my journey. One of the items on my ARC was to "not" have to shop in plus size stores and I have now accomplished that one and it feels really good.

Well best get back to work here, I have my Christmas party tonight at an Italian restaurant (need to check the online menu before I go) and tomorrow night I have a winter gala event for a client. Back to Zumba on Sunday and hopefully some more routine before heading off for the cruise on Feb 11.

Happy Friday everyone!

01-20-2012, 03:26 PM
Good Morning, Coaches.
Rain here finally which we really needed. Can't grow walnuts without rain! I went to Weight Watcher's meeting last nite and had several surprises. The first is I am considered a life time member and that entitles me to free everything since I am within (their thinking) goal range. So I get the e tools to track my food online, recipes, activity tracker... etc... plus free meetings. This will be a nice little change of pace from my paper and pencils meal plans i have been doing from Beck. Also I discovered that the food plan has been changed dramatically to align with HOW I HAVE LEARNED TO EAT - i.e. fewer grains, lots of fruits and veggies and low fat protein. It is neat to think I can start weight watchers as complementary to the path I have been on. The difference will be tighter accountability with the etools. Hopefully, I can finally take off the last 8 pounds.

Tazzy: Congrats on the size 12. Terrific. Enjoy the feeling of the "impossible" being possible because of effort.
FFChick:Awareness really is the key isn't it. I am fiddling with the same situation of pretending I will get MFA work done when my boys are home. Nope. I just have to keep telling myself the truth and then adjust my behavior. Small steps.
BBE: Credit for putting a "STOP" on the instinct. I wonder what we would be like if our ancestors hadn't evolve from the hunter gatherers.
Beverleyjoy: Congrats on the healthy steps. You and I are sisters in needing to learn to SIT DOWN.

01-20-2012, 08:36 PM
Hi Coaches/Buddies/Friends!

I read from the Green book while I was on the recumbent bike early this morning. I wanted to make sure I got my 30 minutes logged BEFORE heading to Denver. It was the perfect combo. I resisted all goodies at Costco and Whole Foods but did taste some Alaska salmon which was outrageous. I smiled remembering I'll be up there in 4 months. 100% OP today. In my reading this am, Dr. Beck talked about remembering what it used to be like and what it's like now (in the section on re-motivating). I was in an upper level parking lot waiting for the elevator when I remembered I could take the stairs. I ran down three flights AND carried all my groceries back up, just because I could. I couldn't do either before I started losing. I am grateful today and feel re-motivated. Credit moi.

Erika(eusebius), :hug: sorry to hear of your cat, too. Gosh, 17 years old...that's a long time.

BillBlueEyes, great job remembering that you COULD wait until lunch to eat!

MaryAnn, great to hear WW has changed a bit, which will fit with your way of eating plus the added benefit of lifetime membership.

Tazzy, welcome home! Great NSV's! Brrrr!

FutureFitChick, I get very fatigued late in the day which turns into my hardest moments with food. I have been testing the value of short naps, which seem to help me recharge.

Beverlyjoy, great that you got your exercises in early, since you missed them the previous day.

gardenerjoy, thanks for the reminder that when lunch is late that a non-supper is ok. I'm trying that tonight.

01-20-2012, 11:12 PM
I managed to not even consider making or planning for my lunch today and didn’t even realize it until I was out the door. Oh well. We were going to go skiing, but both need to cancel due to work. Plus, the roads are looking bad. I’ll try to get a workout video in or a walk instead.

Yesterday/Today’s Essentials:
Weigh-in: -.5 lbs.
Read Advantage Cards two times: no
Read Response Cards at least two times: no
Ate slowly, sitting down, noticing every bite: yes
Gave myself credit when I engaged in helpful eating behaviors: yes
Did spontaneous exercise: walking on campus
Did planned exercise: no
Wrote out food plan for tomorrow: no
Tracked today’s food: yes
Left food on my plate: no!
Ate only to normal fullness: no - overate at dinner
Identified and responded to a self-deluding thought: no

Lexxiss, it is wonderful that you are now able to carry groceries up three flights! Great job!!

Maryann, that is terrific news regarding Weight Watchers. Those new changes will surely help you get to where you want to be!

Tazzy, your NSVs are fantastic. That is really exciting news! Congratulations.

01-21-2012, 12:14 AM
Not a great eating day. I seem to be see-sawing lately -- one good day, one not so good day. I'm having a hard time putting a string of good days in a row. I think I may need a different motivator than watching the scale go down right now. I'm with Winnie the Pooh: Think, think, think. Maybe we should go ask Christopher Robin!

WI: -0.45kgs, Exercise:+45 830/1300 minutes for January, Food: 75%op, Read my Advantages and Responses: yes

BillBlueEyes: kudos on the excellent post-medical-procedure behavior. I had a long habit in my overeating days of always treating myself after doctor's appointment and other medical stuff. To the point, it's pretty much my first thought walking out of a doctor's office: "Okay, what shall I eat?" Your experience is a good reminder that the response can be as simple as "nothing."

FutureFitChick: sounds like you're doing some good thinking, too!

Tazzy: yay for size 12. I love size 12.

Lexxiss: Carrying groceries is so wonderful, now. I forget to remember sometimes what a huge chore that seemed and now it's no big deal. I can imagine taking the stairs, too.

01-21-2012, 05:28 AM
Diet Coaches/Buddies - Woke up to two inches of snow, just like winter is 'sposed to have. Was able to walk (CREDIT moi) to a morning appointment to resolve the final invoice from my work this summer. Thinking it was going to be a painful experience I arrived with a folder of contracts, invoices, bills, and receipts but, withing five minutes, resolved both concerns, wrote a check, then swapped stories for another thirty minutes. There are many good ways to burn down a house by negligent wiring and electricians have seen them all. Did gym with its d*rn lunges, CREDIT moi.

Eating was on plan, CREDIT moi, including Bok Choi with dinner. It's such a great veggie - so much fun to eat yet seems to have the calories of, say, celery, LOL.

Joy (gardenerjoy) – That's it, "go ask Christopher Robin" is my new Response Card. I love the comfort that Christopher Robin always knows what to do.

Debbie (Lexxiss) – In my judgment, any opportunity to taste Alaska salmon fits my [I]rare and unusual criteria. Kudos for those spontaneous stairs.

Beverlyjoy – Ouch for being reminded that I have to get tax stuff together also.

FutureFitChick – Kudos for evaluating your situation at the end of the day when your brain is work-tired so you can find a solution. Sometimes I've found that I can do work after dinner when my brain clicks back on and I've enjoyed some time with my DW.

maryann - Yay for finding WW to be a good place for you. Double Yay to find yourself a lifetime member - free is so sweet.

Tazzy - Congrats for enjoying the comfort of your new size. -25 C is really cold.

Readers - chapter 4 Stage 1 The Success Skills Plan
Success Skill 8 Follow Your Plan, No Matter What
resistance technique 5
Read all of your Response Cards - including these additional cards.
. . .
Every time I resist eating something I'm not
supposed to have, I strengthen my resistance
muscle - which will make it easier and easier and
easier to resist in the future.. . .

Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), pg 99.

01-21-2012, 04:21 PM
We had to put our little cat down this morning. My heart is broken and also goes out to FutureFitChick for I know just how much it hurts now.

I will be back posting regularly soon. Thank you all, as always, for being here and for your love. I love you all.

01-21-2012, 04:42 PM
So happy that yesterday was a healthy day! Am always grateful for that.

I fulfilled many of my goals:
planned/measured/logged food
did my stretches and strengthening
ate my food seated (mostly)
no seconds
slowed down!
TASTED the food
resisted many temptations - used my resistance techniques
left a bite of food on my plate
bought more healthy food at the grocery
Weighed - stayed the same
I am trying to feel fullness - I think it’s broken… but, I’ll keep trying.

We are having an ice storm. I think it's a good day to stay in.

Billbe - glad you got the summer stuff all paid for… best part, in my thought, is the swappin’ of stories! Hooray for lunges and bok choy.

Gardener/joy - sorry about your seesaw days of on plan and off plan eating. Hmm what would Christopher Robin say?? Are you one for incentives. Three days and some new hand lotion (or something). Would writing it all down and checking it off as the day goes on help.?

Futurefitchick - I hope you got your workout video in today. I think it’s sometimes hard to switch the day.. Like when it’s cancelled because of weather. Credit for giving yourself credit during the day!!!
You asked: Are your new cards very different from your old cards? Yes, they are. My first response cards (from the first book)that I made were like an outline of each chapter. I had lots of things and ideas written on them. It was helpful. In fact, I write down many of those things in my journal as goals. I wanted to ‘switch it up’ a bit. So, I cut out the response cards that came with the 2nd book (workbook). I am hoping to make it a bit more ‘fresh.

Lexxiss/Debbie - Credit for your twofer… Beck book and cycling!! - along with spontaneous exercise on the stairs with groceries. Safe travel to Denver, Debbie.

Maryann - glad you got the much needed rain. I am doing a happy dance in honor of your lifetime membership news at WW. It’s so nice that their new program is like how you are eating now. You are on your way…

Tazz/y - it’s wonderful about the seat belt on the plane.. It’s a terrific nsv. I am doing a size twelve pants happy dance for you.

Erika - I am so so sorry about your kitty. I understand - our fur kids are so important. Sending a hug.:hug:

Have a good weekend.

01-21-2012, 04:52 PM
Good Morning, Coaches.
Up early for DS first basketball game. It was similar to the old Mcdonald's commercial with a bunch of 7 year olds supposedly playing football but chasing butterflies instead. Credit that I didn't feel the need to give the coach the benefit of my wisdom. (HMMMM) It will be what it will be. Some kids had never played before and hadn't been told about out of bounds or walking with the ball in their hands. But they made a few points, finished the game and learned a great deal. Plus DS can't wait till next weeks game. A success, then. Especially in my learning to keep my mouth shut.
OP day. Tracked. exercised. menu planned. Said "no choice" this morning to candy which is overwhelmingly attractive right now. I promised myself I will get some work done today.

gardenerjoy: I hear you about the Pavlov's dog response at the Dr. Everytime I give blood, I am secretly thinking about all the sugar that will be pushed on me later.
Lexxiss: credit for the samples resistance and the biking.
BBE: How is your "new" place? Happy about all your decisions?
Eusebius: I am sorry about your cat. This life is perilous with emotion often.
FFCHICK: Good idea about the exercise video. I think that is what I am doing today.

01-21-2012, 09:24 PM
Something seems to be working. Though it is slow, I have dropped to within 1.4 of my first mini goal (-5 lbs). Yesterday I was a pound up from the day before and today I'm 1.4 down from yesterday. So Beck is right. Your weight will fluctuate from day to day. I am recording and graphing it daily and while I'm zig zagging, the trend is definitely down.

I did not let the "gain" bother me so much yesterday. Contrast that with the one-day-a-week weigh in at WW where if you were up a pound they would say "and what did YOU DO WRONG this week?" Sure to cause a binge breakfast immediately after the meeting.

Traveling next week. Always a problem with eating. Suggestions welcome.

Packing tonite. Don't have time for personals, but I am thinking of you all and particularly FFC and Erika--grieving over lost kitties.

01-21-2012, 10:29 PM
Hi Coaches

The Martha Stewart 16 cube shelving unit is finally up in my dining room-art studio room. The construction and design of that piece of furniture was horrific. I am planning on sending several negative reviews for that product tomorrow. What an ordeal. It made me look back in fondness at putting similar things together made by IKEA. Amazing.

The end result though is nice. I like it. I already placed a few key items onto it to look at. I have an image in my head of Picasso's studio in France that I saw in a documentary. He had stuff everywhere related, and unrelated, to his own work. Someday I'll have the luxury of space. For now I'll do what I can. I've attached a jpg I just found of Picasso's studio. I'd like to have a studio like that, just to give you and idea of what would make me very happy...

And this is all well and good but the frustration sent me into the food. I was standing over the stove last night, (hours after I gave up putting the thing together leaving it to lay on the floor), cooking DH's pasta and I was "testing" the little ravioli's too much. And I knew it. I tried to talk myself out of eating standing up, eating extra, but I didn't stop--though I did slow down, stop, and start again. I really tried to fight it.

When I finished cooking and assembling his meal and it was ready to be served, while I was waiting for him to come and get it I was taste testing it off the plate this time! I must have had 6 or 7 big spoonfuls-like half a serving of my own. Eventually he came and took it away. *credit* I tracked it right away and it put me over my daily points for the day and dipped me into my weekly points. That's what they are there for, so I am OP, but last week I didn't do that and I had wished for a week "as perfect" as last week. Well I was so focused on seeing that loss, to getting myself to within spitting distance of 269 that that was ALL I was really focused on. This week I feel myself drifting a bit. I am starting to really REALLY feel the aproach of my trip. I saw pictures of the newly renovated residence I'll be in, the first to live there along with the Brooklyn NY writer...beside the eagerly awaited painter from New Mexico. My printmaking ink arrived at my sister's and she showed me the package via skype yesterday---and also yesterday I ordered my printmaking paper-a dream order- and today some linoblocks are on their way there. It is all happening and I am really going to do this and geez it's tough to stay focused on simply losing weight and staying on plan. I want to eat eat eat. I had a large point-rich late (2:30/3:00)lunch and then was really hungry by 6, so I made and we shared a big salad. I sacrificed a few points to be satisfied for the night. I *credit* sat through the feeling I needed MORE. That lasted a good 60 min. The feeling is gone now though so *credit* for flexing my resistance muscle finally. I shudder to think what kind of shape I would be in without having Beck in my toolbox to draw on, and without having you coaches here to show me how it's done. I'd be so lost. WW would never ever work for me because I wouldn't know I even HAD a resistance muscle. Thanks for being my personal trainers!

Until tomorrow.

PS. FutureFitChick and Eusebius--So sorry about the loss of your cats. It's really hard I know. Just remember that you gave those animals a good loving home. It's the best we can do. They were lucky to have had you and vice versa. :hug:

01-21-2012, 11:45 PM
Hi, Coaches and Buddies.

I did hardly any real activity today other than shopping, but I sure am tired. I didn't read my cards. Eating was on plan and I tracked my food. I ate my yogurt while walking around to plan meals - counterproductive, I know.

BevelyJoy, I hope the new cards are working well for you. Congraulations on all of the wonderful, healthy stuff you did yesterday!

BillBlueEyes, awesome job eating on plan and hitting the gym!

Eusebius, how sorry I am for your loss of your kitty-friend. That is a tough decision. We were actually about to head out the door to put ours down, but he died in my arms. Sending you comforting thoughts!
How was the concert?

GardenerJoy, hope you get to have a great day tomorrow! I remember when you had a period like this during weight loss that you switched up your eating plan a few times. Would that help you?

Maryann, I hope you had a really productive day. Funny what kids' sports teach the whole family. Great job on exercise and "NO CHOICE" today!

Maplover, that is terrific news that you are so close to your mini-goal. I am so glad you pointed out why the Weight Watchers weigh-ins can be so discouraging. I've never realized that is exactly what I was feeling too (and why I always felt so resentful, almost, to the -90 pound leader that stood before us each week...)

OneByOne, great job for tracking the OOPs bites! Sounds like you have some exciting new things for you in your work.

01-22-2012, 12:58 AM
A bit better on food today and two good exercise days in a row. Hope everyone is having a good weekend.

WI: -0.1kgs, Exercise:+45 375/1300 minutes for January, Food: 80%op, Read my Advantages and Responses: yes

eusebius and FutureFitChick: so sorry about losing cats this week. I grew up with cats. I don't have them now because of allergies, but I still miss the ones we had when I was a kid.

maplover: Beck talks about travel, so it's always a good idea to review her tips. What works for me is to become obsessed with maximizing the veggies. That really helps me make good (and often interesting) choices. I also usually eliminate snacks when I'm traveling. Since I can't be sure how many calories I'm getting at meals, skipping snacks just seems to help even things out and I don't really miss the snacks because travel is distracting.

01-22-2012, 07:01 AM
Diet Coaches/Buddies - Shoveled some more snow - CREDIT moi for the unplanned exercise, albeit mandatory. Eating was even better than on-plan since I skipped two snacks due to running about, which provided even more spontaneous exercises, CREDIT moi.

Finished reading The Girl with the Dragon Tattoo which I quickly bought to understand the movie we'd just seen. Two of the male characters have mixed feelings about the heroine, Lisbeth Salander, - mixed between wishing to be her lover and her protector. Was glad to see the author showing the very feelings his story was bringing up in me. Hard not to fall in love with someone who can hack any computer in the world that quickly.

onebyone – Yep, Kudos for "sat through the feeling I needed MORE" - so many feelings are so very real even though they don't seem to originate from true body needs.

Joy (gardenerjoy) – Yay for exercising in January when there are no gardens to tend.

Erika (eusebius) – All my supportive thoughts for the aches of both losing your precious cat and having to make the decision.

Beverlyjoy – It continues to inspire me that you are so consistent with leaving a bite on your plate - continued Kudos. Yep, our hunger and fullness signaling systems have been damaged.

FutureFitChick – Shopping exhausts me and makes me want to eat; Kudos for just surviving.

maryann - LOL at your DS's first basketball game. I had a similar experience with my DS at his first soccer game; so hard to keep my thoughts to myself. [We're pleased with the results of the refreshing; DW just adores her new kitchen cabinets and counter tops.]

maplover – Just aghast at "and what did YOU DO WRONG this week?" from your WW experiences - what an unhelpful response to scale jitter.

Readers - chapter 4 Stage 1 The Success Skills Plan
Success Skill 8 Follow Your Plan, No Matter What
resistance technique 5
Read all of your Response Cards - including these additional cards.
. . .
Every time I eat something I'm not supposed
to eat, I strengthen my giving-in-muscle – which
makes it more likely that I'll give in the next time ...
and the next ... and the next.. . .

Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), pg 99.

01-22-2012, 11:10 AM
Hi Coaches/Buddies/Friends!

Yesterday had some twists as we headed to Denver for 70 degree weather and Dim Sum. The restaurants were packed with New Year's revelers. *credit* for mindful choices. Fortunately, I had already enjoyed an hour exercise session w/DH and spontaneously parked at the end of the lots at both Costco and Target as we shopped afterwards.*credit* This morning my planned exercise was recumbent biking but I just got called in to work(paid exercise) but I think I'll try for 15 min. on the bike anyways, as fast as I can muster.

Erika(eusebius), :hug: take care and we'll see you back here soon.

BillBlueEyes, credit for a day with spontaneous shoveling exercise AND skipped snacks. Now, I would watch the weather report and call the shoveling planned. :lol:

FutureFitChick, yay for eating on plan AND for recognizing when you are walking and eating.

gardenerjoy, great that you are feeling more on track with both exercise and food . credit

Beverlyjoy, I don't feel fullness, either. credit for continuing to try. Yippee for another healthy day!

onebyone, so glad you posted the studio picture. credit for logging your nibbles with dinner and recognizing that while you fit them into OP that they were, in fact, standing. From your post, I "felt" happy that you have a plan right now keeping you food focused! credit

MaryAnn, loved the football story! Thx! credit for OP and saying no choice to candy.

maplover, great that you are recording the daily fluxuations. credit. I find it a very informative skill to have. Where are you traveling to and what do you see as your major blocks which create have created a problem in the past?

I've been meaning to update on my no clutter experiment. It's going well and I'm recognizing some patterns by committing to this everyday. Yesterday, stuff got scattered as I had several different projects in the works when we decided to go to Denver. I didn't have time to pick up since we were meeting someone. When we arrived home, I felt "letdown" because stuff was everywhere. We had a basketball game on our schedule and I found I had 1/2 hour before tipoff. I let DH watch pregame and I picked up all my messes. *credit* This morning I woke to a clutter free enviorn AND was deeply grateful when I got called into work unexpectedly. I'm not leaving a mess this morning.
How it relates to my weightloss? I know I would not spend 15 min on the recumbent bike OR post here if I needed to backtrack yesterday's mess. Yippee!

01-22-2012, 11:48 AM
Good Morning Coaches,

Credit for never giving into the candy craving that didn't totally go away. I "talked" to the craving. I told it, "Come on then. Give it your best. I am still ignoring you. This is a great opportunity for me to get stronger than you." Silly, but, like I said, I didn't eat it. Ironically, I am planning a Reese's bar this afternoon. I am off to a football party to cheer on our 49ers. I want to have a planned treat to I am not tempted by anything else.
Lots of work done yesterday.I tracked my food and am off to yoga this morning.
Lexxiss: Wow - 70degree weather in Colorado in January. What is going on?
BBE: What a terrific day lots of exercise and the willingness to skip a few a few meals. these are big deals.
Maplover: Congrats on the downward trend. Thats a bad deal about the WW meeting. People just don't get what it is to be a compulsive overeater. No never voice could ever be as allowed as the voices in our head. We need support not punishment.
FFChick: Congrats for checking in on a day that is just so so. That is a being deal.
Wave to everyone else.

01-22-2012, 12:13 PM
Thx for the great tips about traveling. On my way to Denver. When I complained about WW I didn't mean that they actually said those words--it may have been something more gentle but I heard what did you do wrong.

01-22-2012, 02:21 PM
Onebyone: I have a dear friend who, when he sees something he’s never seen me wear before, he asks “is that old?” because old stuff you haven’t been able to get into in a while is THE BEST!

Lexxiss: Oh keep saying ‘clutter free’ and inspire me!

Eusebius: I’m so sorry about your kitty. Our furry friends are so amazing! <3

Gardnerjoy: OMG REALLY? Oh, I’d never make it with clips!

Yay Bill! Great job stopping and thinking and adjusting! You’re such an inspiration; thank you for your mindful, insightful contributions :)

Beverlyjoy: Thank you for the reminder that I have made some strides. I still see this journey all about how far I have to go, so thank you. Credits are NOT my strong suit! Speaking of, lots of credits to you for doing so well!

FutureFitChick: Soul searching is rough but so critical! Kudos to you for taking a look at your time and needs. That’s such a critical part of success!

Tazzy: I haven’t been on a plan since August but I was hoping for the same experience! Yay size 12! Oh, I can’t wait... I’m in a 14 :) I totally know what you mean about not having to shop at plus stores! I was at the mall with the boys on Tuesday and we walked by Lane Bryant and I said to my oldest “I don’t have to shop there ever again”. Such a great feeling! Congrats!

Maryann: Congrats Miss Lifetime Member!

Maplover: Yay loss!!!! :) I hate the dang zigzag!

Hey! Well DH and I went to a bike shop here in Charlotte that has road simulators. Pretty cool stuff and they hook up your own bike. 2 hours and 44 miles later I’m still whipped! I’m 1lb from my next bead; about time. It’s been a month since I’ve earned a bead though I’m feeling like I’m back on a solid trend of progress since working with the nutritionist. I’m getting a bit fatigued, not like I’m going to do anything differently when I get to maintenance, but I think worrying if I’m going to make 135 by the beach trip in June weighs on me A LOT. Trying to take each day as it comes though it’s challenging. Been kinda a rough week here but I’m trying to charge forward. I’m just having a hard time getting into the swing of 2012... goal for this week is to figure things out. :) Some significant changes that are fine but change the flow of our lives and just need to figure out how to move forward. Probably good in the long run...

LOL can I be more cryptic? :)

01-22-2012, 03:44 PM
Hi Buddies/Coaches/friends - yesterday went well. I am always grateful for that. I added one rice cake to my planned food. I felt queasy & it settled my stomach. I had two M&M’s - worlds smallest snack. I thought… I am not going down this road - then I said No Choice.

I’ve started to read Dr. Beck’s third book: The Complete Beck Diet for Life. (thanks to Lexxiss/debbie for the inspiration to do so) I’ve had this book for a while. I love how all of her books have similar information. However, each one gives a little more in a different way or approach. It’s given me an incentive to be reading my Response Cards and Advantage cards (now Advantage Deck) . It is reinforcing how important every step can be. Anyway - there are some folks here following that book and I was feeling ‘out of the loop’ when they mentioned something about it.

In the Complete book, Dr Beck recommends keeping your environment uncluttered. Interesting… but, it does make sense. I always feel better when things are neat rather than cluttered. I used to not care… but, lately I really do. DH & I did a MAJOR clean of my office in December. It’s still looking good. I do, however, see a couple of piles on the desk.

I did weigh yesterday - stayed the same. Weighing daily is going to take a long time for me to be comfortable with. But, as long as I don’t get compulsive about my weight - that number. I’ll keep it going. Hopefully, I will become desensitized to the number. It’s interesting that in her first book Dr. Beck encouraged weighing once a week.

Fyrflie - fantastic bike ride… major credit. It’s good that you are looking at your life and how you want to move forward with the Beck techniques and more. It’s been helpful for me to read the third book…like a ‘shot in the arm’. - as they say.

Map.lover - safe travel to you. Loved the basketball story.

Maryann - major credit for standing down the unplanned candy!

Lexxiss/Debbie - credit for good choices, lots of exercise (planned and spontaneous) and still working towards getting your things less cluttered. Great! Carry on.

Billbe - wow… not eating two snacks is major. It proves that we don’t HAVE to make up for past snacks.

Gardener/joy - glad to hear of some good days. Those are the days to ‘build on’.

Futurefitchick - good to hear of a good food and tracking day. Credit. You can get in exercise today….

Onebyone - sounds like you are getting a lot done. Your trip sounds so exciting. Oops on extra food. Credit for your exercise.

01-22-2012, 06:48 PM
Hi Coaches

I just lost a big post so I'll just recap here

-tracked food
-checked in with coaches
-weighed in this morning (+2.2lb)
-did minitramp for 30min
-unplanned exercise shopping today
-continue to organize my studio space
-cooked from scratch & have OP food ready for a day or two (posted new recipe in our recipe thread)
-organizing my week to tie up loose ends before I leave in 9 days

Have a good night coaches.

01-22-2012, 07:22 PM
Beverlyjoy: What third book? :)

01-22-2012, 07:43 PM
Hi Fyreflie! - I am starting the Complete Beck Diet for Life

I also have:

The Beck Diet Solution
The Beck Diet Solution Workbook - I think the workbook also is helpful in a different way than The Beck Diet Solution.

Does anyone have the Beck Diet Solution on Audio CD? If so, what do you think of it,.

01-22-2012, 11:54 PM
My day was insane, but my eating was reasonable.

WI: -0.05kgs, Exercise:+60 935/1300 minutes for January, Food: 80%op, Read my Advantages and Responses: yes

Beverlyjoy: LOL at world's smallest snack -- an excellent item for the Guiness Book of World Records.

01-23-2012, 12:19 AM
Hi, Coaches and Buddies.

-3 pounds on the sccale this monring. Read my cards once. Did not exercise. Sat while eating. Did not leave food on plate at breakfast.

We went out to eat at Maggiano's to celebrate a friend's birthday. It took me an hour of pouring over cryptic nutritional information and matching against menus to figure out what I was going to eat when we got there. I said NO CHOICE to hunger in the afternoon because I skipped lunch for this dinner. But, I am pleased that I planned and ate exactly what I planned. Yippee! Oddly, though, two hours later my stomach thinks it is hungry and I am ignoring it.

BeverlyJoy, you remind me that I haven't finished the reread of the pink book I started several weeks ago. It seems like decluttering is an important theme here as well that I take to heart (now if I would take it to my energy and time...) It sounds like things are really coming together for you, for which you should be congratulated!

BillBlueEyes, terrific job on all of that exercise today!

Fyreflie24, I hope you are getting closer to where you want to be mentally and also not so fatigued. What a fun biking activity that must have been as well!

GardenerJoy, great job on having a two good exercise days in a row. I like your maximum veggie strategy for traveling. Also, great job for keeping your food in check on an insane day!

Lexxiss, also great job on the exercise yesterday!

Maplover, I hope travelling is going great for you!

Maryann, terrific job on putting the smack down on that candy craving. Sounds like you had a great day yesterday!

OneByOne, great job on all of your credits for the day! Also, for the cooking from scratch.

01-23-2012, 01:56 AM
GD everyone! I will be the first to post on Monday, today. I couldn't get on the computer Saturday because we had a Tornado Warning until 4 p.m. and then we followed through on our evening plans once the "coast was clear". After the storms passed through, the temperatures dropped 35 degrees. Sunday, we did "our usual" which is so enjoying for me. I read all of your posts from the past several days.

eusebius I am sorry to hear that you had to make such a tough choice with your "kitty" of 17 years. My condolences. :hug:

gardenerjoy Did I just see that you not only made your personal goal but also went past it by 1 lb. Major Congrats!! So, now, are you starting your maintenance plan?

Bill Major Kudos on returning to the gym with a "vengeance". Glad to hear that all the home improvements are to your liking "after the fact".

onebyone Great Job on sticking with what sounds like the new and improved WW. Great Job using your "resistance muscle" as well.

For all who are successfully staying OP while traveling, a Major Kudos goes your way. Personally, I haven't tested that yet but I am sure that when I do I will remember many of your pointers you have shared here.

NSV--this past weekend (when the temps dropped suddenly post-storms) I wanted to "finally" wear some (quality) sweaters that I had saved for when I was "smaller" and, oops, I waited too long: they were quite noticeably too big on me. Guess those will be given away asap. Second NSV was a pair of navy linen trousers which keep getting looser on me the more I wear them. Those will be too big as well soon. I feel somewhat "sad" simply because I saved these until "this time" and I never thought "this time" would be so short-lived. I am also becoming more inclined to wear more form fitting clothes. I am not shying away from seeing some curves any more.

Although I haven't read the green book yet it does sound somewhat intriguing to me. I do think that I have experienced a lot of evolution in both how I approach my food plan but also how it continues to change over a period of months and now a full year. It will be interesting to see where it all lands when the end approaches. Great Job everyone in how you are working this into your lives and making it "your own".

Take care


P.S. This is Sadie's latest photo op.

01-23-2012, 08:45 AM
It is cold here, but not unpleasant--a real change from FL.
Got in around 7 pm last night. Did not have time to look up any tips from Beck and had more to eat and more carbs than I wanted yesterday.
Also have a headache and sniffles/sneezing this morning. I am hoping it is the altitude change rather than the fact that I am getting sick.
Plans for the day: I brought my jump rope and will get to the gym this morning.
I will put the emphasis on vegetables today.
I have my cards waiting for me in my iPhone. I will be drinking lots of water (very dry here).

Pam: stay safe.

FFC: kudos on the weight loss and thanks for detailing your Maggiano's strategy. Good work!

Gardnerjoy: Credit for the continuing progress

Beverlyjoy: I too am working my way through the green book and you are right. Beck says the same things in different ways--I'm finding this book more helpful to my learning style for some reason. Also the clutter. Very important to me, too, and lately I have become somewhat of a fanatic about it.

Hi Fyreflie! Sounds like you are really making progress.

Onebyone: credit you for systematically giving yourself credit.

Maryann: Love the way you talked to your craving.

Lexxiss: I'm in Denver for the week (!) Thanks for asking about my previous behavior patterns around food when traveling. I need to do some hard thinking about this and maybe some writing. Also agree with you on the clutter.They are related.

Gotta get to the gym before my willpower fades. More later.

01-23-2012, 09:09 AM
Diet Coaches/Buddies - Spent the entire day running from one thing to another. Seems that the day-of-rest is taken to mean the day that everything may be scheduled since there's nothing else to do.

I faced three situations with abundant food and stayed on plan at all three, CREDIT moi. Abundance is such a trigger for me. At one event, as a door prize, I had to choose between an inexpensive loupe magnifier or a more costly giant bag of trail mix. As my hand reached for the trail mix I felt that exaggerated good feeling of eating it all - not the pleasant feeling of eating planned portions. So, remembering my recent past with my DW's trail mix, I acted sanely and grabbed the loupe and immediately felt normal again, CREDIT moi. No question about it, my emotional food responses are not my best friend.

onebyone – Kudos for cooking a bunch of OP food in advance.

Joy (gardenerjoy) – Just super that you can walk an insane day yet continue to eat reasonably.

Debbie (Lexxiss) – Kudos for "mindful choices" - Dim Sum is one of those food situations that encourages me to just eat and eat and eat without a bound. And Kudos again for proactively tending to clutter. I would do well to imitate that.

Beverlyjoy – Yay for remaining de-cluttered - just the inspiration that I need.

FutureFitChick – Seriously planning before a trip to an Italian (?) restaurant is really smart - Kudos.

Pam (pamaga) – Congrats on the NSV's with clothes - the body just isn't the same shape with 50+ pounds gone forever.

maryann - LOL at your conversation with your craving. Methinks it just brilliant to identify a feeling in a way that it can be talked to. (My condolences that we won't see your amazing team at the Super Bowl - they would have been frightening opponents.)

Donamari (fyreflie24) – Neat road simulator for your own bike - do they show a corresponding visual? Good luck in dealing with change - always a challenge.

maplover – My take is that it's just as insidious if you heard it that way.

Readers - chapter 4 Stage 1 The Success Skills Plan
Success Skill 8 Follow Your Plan, No Matter What
resistance technique 5
Read all of your Response Cards - including these additional cards.
. . .
If I eat this unplanned food, I'll get momentary
pleasure, but then I'll definitely feel bad afterward.
It's not worth it!. . .

Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), pg 99.

01-23-2012, 09:12 AM
Sunday I checked most of the items off my Stage 3 Success Skills Sheet. I am deficient in checking off my Advantages List, because it is outdated. It is on my radar to do some thinking and make a new one. My stellar resistance was a work mistake, 1 biscuit/gravy , which was shoved in my face...I wavered then said no.(My coworker later apologized, which was nice). I was so organized, I took my Green book and read before bed.

BillBlueEyes, :wave: wondering if you're still getting snow (I don't watch the weather or football-only basketball) I see your NEP's are headed to the Super Bowl-congrats!

MaryAnn, great job never giving into that candy craving! That is tough when the craving hangs on so long. (Denver often has really warm days amidst the cold. The sun is so much stronger one mile high)

maplover, welcome to Colorado! Yes, chillier than FL. :lol: I live 18 miles West. :wave: credit for bringing your jumprope, heading to the gym AND putting an emphasis on veggies! Yes, water will help with the altitude AND if need be, the drugstores all have something that helps-ask a pharmacist.

Donamarie(fyreflie24), , great job trying the new road simulator! It sounds like a real workout. With your resolve, you will have a new charm before long!

Beverlyjoy, yes, I've noticed, too, that there are more references to organization in the Green book. Credit for finding a new incentive to read your cards every day!

onebyone, great credits as you persist to victory!

Pam(atga), nice NSV! I have to remember to wear some of my saved clothes, too, or they just don't fit anymore!

FutureFitChick, great credits! Kudos for a corresponding drop on the scale!

gardenerjoy, nice when an insane day still produces reasonable eating!

01-23-2012, 09:57 AM
Good Early Morning, Coaches.
Super Bowl party was a mixed bag of feelings. i was happy to have been invited to a new social group. With that came the old social anxiety. It just is. But I kept with the gratitude.Still went off plan but tracked. I enjoyed DH an DS and only minded a little that the 49er's lost. I really don't think they deserve to go to the Superbowl if they couldn't make a third down conversion.
I planned my food for today. It is pack in a lunch bag.
best to all.

01-23-2012, 12:27 PM
Lexxiss: You are a good luck charm girl, new bead this morning :)

Maryann: Sounds like you enjoyed the party! :) Yay you :)

BerverlyJoy: Oh that book! Oh geezz, I just gave my copy to someone too! I have such an issue with clutter; maybe I need to add that on my agenda! The fluctuations are frustrating but they’re just that, fluctuations. Tracking daily really helps keep me focused; it can be frustrating but I think it’s really helped me figure out my body and what works.

FutureFitChick: Yay -3 lbs!!! That’s awesome! I think I’m just getting impatient. I know there’s muscle under the fat and I’m just ready to SEE IT! I’m tired of worrying about making the deadline to be 135 in exactly 5 months from today. It’s doable but I guess that nagging doubt is making me nuts. And fear if I don’t make it or still aren’t feeling ‘bathing suit worthy’. /whining :) Biking is fun; the saddle? Not always so much :)

Pamtega: Oh I share it with you girl! I know it’s the good problem to have but I’m blowing through clothes too! We have a perpetual donate pile here at my house. I only keep like 2 pairs of jeans at a time because I change sizes so rapidly. Again, I know, good problem but it can be frustrating!

Bill: There are several big screens with everyone’s stats. Would be nice to have video like a simulator :) It does get a little brain intensive but a good workout nonetheless. Congrats to the Pats!

01-23-2012, 12:50 PM
Hi Coaches

It's rainy and warmish here. This place is not like where I lived before. We have had a few snowfalls but within a week it gets warmish and the rain comes and the snow goes away. Very interesting and a nice change.

*credit* already this morning to me for doing my 30 min on the mini tramp. I am still finding it tough to do that 30min but not as tough as it was yesterday afternoon, and the best part is it ov-er for the day.
*credit* for weighing in on the wii fit: -2.2 today for 271.8. That's only 0.2 up from my lowest low seen mid week last week, so this is good news. Inspite of my bigger food days this weekend I have managed to stay the course by not going off plan and here we have the result. No gain. This foodplan is working for me. *credit* the scientific minds who put the foodplan together for me to use.

I opted to stay home today to continue setting up my studio space. I have one door on my 2nd pantry, one to go. It's in my studio area to hold who knows what. I am getting excited though as today may be the day when I can sweep a significant amount of clutter off of the floor and out of bags onto shelves and into drawers. I even thought I could label :dizzy: my storage units into the three main art mediums that I work in, thereby giving myself a real chance at getting that uncluttered. I have never been that organized that I could label a space/drawer/shelf and expect to keep it dedicated to that thing. Guess I really am that sick and tired of being so disorganized. I'm going with it coaches which is why I am home and not in the car driving hither and yon which is what I really enjoy doing. Tomorrow I can do that.

So guess I'd better go finish that pantry and start really changing the space I live and work in! I am so grateful to be able to make real progress in so many areas of my life that have befuddled me for YEARS. I am not kidding. To see change all around me and to see the weight starting to leave my body and to be willing to do the work to do this is filling me with joy and gratitude. It's really good to be in a hopeful frame of mind. I wish the same for all of you who read this.

Bye for now.

01-23-2012, 01:57 PM
Hi Coaches/buddies/friends - I awoke to thunder and rain today. An unsual thing in the winter. Kinda cool, reallly.

Yesterday was a healthy day - I am very grateful for that. I have done my exercises everyday for a week - Credit. Also - have made a big effort to eat slower and more mindfully. I only ate once while standing... I caught myself doing it... but, it was too late! Other credits: left a bite, no seconds, said No Choice a couple of times, read arc/rc/beck, planned/measured/logged food, weighed today (down about .5 pound) and more. I had some gum (unplanned) - I don't know how/if it fits in to all this.

I am finding that I really like the the Memory Card concept. Good idea. I actually don't use a card...but, have a list.

I hope to see my dear Aunt who is getting out of the hospital and going into a nursing home to rehab. I hope that at some point she can make it back home. I don't know.

I hope you all have a wonderful day. Remember to treat yourself as kindly as you would a good friend.

01-23-2012, 09:06 PM
I know I don't check in a lot but I am alive and I'm trying. Not too hard but I'm kinda doing a 50/50 on healthy stuff. I have pretty much been exercising consistently for the most part at least 4/7 days out of the week and I keep Beck-isms in mind. I made a new page that I can check off stuff like that hopefully to keep me motivated to exercise and reading my cards.

01-23-2012, 09:55 PM
Hi, Coaches and Buddies.

Weight was +.5 today. I did not take the 4 flights of steps to my office today, work out, or track my food. I left food on my plate at breakfast and lunch. I ate off plan a fair bit. I did walk on campus some as well.

My snow melted and I am bitter about that. It is January for goodness sakes and I want my snow back. Headed to bed early because I am trying to head off a cold.

BeverlyJoy, what a fantastic list of credits you have today! Great job. The "Memory Card" is not ringing a bell for me (or isn't described in the pink book, maybe?). Can you elaborate on that?

BillBlueEyes, awesome job on opting out of the beckoning trail mix!

Daimere, great job making a check list and getting in your exercise!

Fyreflie24, I admire your stick-tuitiveness regarding your 135 goal. I can never reach out that far as I always end up focusing on how far that is to reach. It is really wonderful that you and DH have something active like that you both love so much!

Lexxiss, that is really terrific that your colleague apologized for food pushing. Even more terrific was your response to the pushing!!!!

Maplover, great job packing your jump rope and getting in to the gym today!!

Maryann, great job tracking your food and for packing your lunch today!

OnebyOne, great job on the continued improvement of your environment.

PamatGA, major congratulations on those NSVs!

01-23-2012, 10:18 PM
Hi everyone,

Quick checkin tonight. I was very pleased to see a 2.6 pound loss this week, meeting my 10 pound goal and my 5% of my body weight goal for WW. I'm proud that although we lost our kitty this weekend I have not turned to food to deal with it but have felt the feelings instead.

I started Couch to 5K today after 3 preparatory weeks of run/walking leading up to it. It feels good to be back at it again.

We got ourselves on a waiting list for a new Siamese kitten. The breeder is expecting a new litter in March which means we could take a kitten home in June. It would be lovely if this worked out. Not a replacement -- that could never be -- but a new family member to love.

Have a great evening, all.

01-24-2012, 12:18 AM
Green book vs. Pink book. I'm finding everyone's observations interesting. I finally got through the Pink book, but the Green book seemed to suit my learning style better, too, maplover. Something about the pink book's new thing every day was just too much pressure!

I had lunch with former co-workers -- I made a good choice before I left the house: 1/2 salmon BLT and a cup of vegetable soup. It was just right.

WI: NA kgs, Exercise:+30 965/1300 minutes for January, Food: 80%op, Read my Advantages and Responses: yes

Yay onebyone! Your report to day made me feel so happy!

01-24-2012, 06:06 AM
Diet Coaches/Buddies - At Whole Foods, I turned down several FREE samples of spicy sausages, CREDIT moi, to complete an on plan eating day. At the gym, CREDIT moi, my lunges are getting a bit more to form; the body remembers how to do them.

onebyone – It's such an inspiration when exercise is, "not as tough as it was yesterday." I'm so delighted you're making progress on your clutter; I need inspiration there also.

Joy (gardenerjoy) – Kudos for making a good choice before you left the house.

Erika (eusebius) – Congrats on those 10 pounds gone forever. Kudos for not turning to food to avoid grief.

Debbie (Lexxiss) – Now you've got me drooling for a biscuit with gravy - must be the worst combination of foods except Spam. [Shoveled the weekend's six inches of snow that still remains but, at 48 degrees F outside right now, it's not here for long.]

Beverlyjoy – Kudos for a week of exercises.

FutureFitChick – It's just good to be reminded that you can do those four flights of stairs, Kudos.

maryann - Yay for food planned and packed. That's settled.

Donamari (fyreflie24) – Congrats on that new bead.

Daimere – Kudos for keeping up with your exercising - it's such a good motivator for everything else.

Readers - chapter 4 Stage 1 The Success Skills Plan
Success Skill 8 Follow Your Plan, No Matter What
resistance technique 5
Read all of your Response Cards - including these additional cards.
. . .
Either I deprive myself of eating the food today or
it's highly likely that I will deprive myself forever of all
of the advantages of losing weight.. . .

Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), pg 100.

01-24-2012, 10:02 AM
Good Morning, Coaches.
Tracked my food. Stayed OP. I am really enjoying the etool aspect of logging in. Novelty is the spice of life, I guess. Credit - gave out 90 cupcakes yesterday to deserving students and didn't eat one. That is a big deal. Credit that the closer monitoring of my food plan is leading me to eat more veggies and drink more water. I always forget that seems to be the secret. Super busy with work and DS but will plan exercise. Video at home while DS does homework.
onebyone and Eusebius: You both sound terrific. I ,also, am appreciating the science behind WW.
gardener joy: I am a pink fan, just because I am a ritual kind of gal.
Beverleyjoy: Glad it is a good day. I am thinking best wishes for your aunt.
I have a mid- term to plan so wave to everyone else.

01-24-2012, 02:47 PM
GD everyone! I am sure that you have all heard about the 32+ tornadoes that did damage throughout the SE in the past few days. Fortunately, where we are located, no property or people were loss. Some of the areas of northern Alabama were the same ones that were hit April 2011.

Bill - Major Kudos on avoiding the "free trap" at WF and staying OP. I know how difficult that is for you. Good Job! Great to hear that your body is remembering what it feels like to be worked out. Kudos.

onebyone – As one who did the "de-cluttering" project a few years ago and now have just one small room to go, I can attest to what an empowering task it was and came to be. You will NOT regret it! I love having everything in its place and a place for everything.

gardenerjoy – One good choice begets another. Kudos for starting that trend!

eusebius – :congrat: on losing 10 pounds! Great Job in not turning to food to "fix your broken heart".

Lexxiss I just love biscuit and gravy which I have about 2x a year. To think I used to eat that every morning for breakfast for years. Hmmmm. Kudos for "nipping it in the bud".

Beverlyjoy – WTG with the week long commitment to "movement"--spontaneous or otherwise.

FutureFitChick – Second that motion again! WTG with the stair climbing. Great way to develop strong quads.

maryann - Major Kudos for planning ahead. It works.

fyreflie24 – :congrat: on the addition of the new bead. Makes me think of my next pair of new shoes. I can barely wait.:D

Daimere – Hey Hoop Lady, how is the auditioning going on your end? Any prospects?

Well, if Bill loves "freebies" then I follow suit in loving "two fers". After I posted this past week's weigh in on the general thread in my other group, I suggested to anyone who wanted to do a One on One daily accountability that I would be open to it. Credit Again, it strengthens my own personal accountability to someone else and strengthens my desire to "lead by example". It sure makes one pause when making certain food choices if you know you will be sharing it with another person and you want that person to hold you in esteem. :D Well, I am up for it.

I will admit that the ones that I had most hoped would want to do the One on One passed.[Both have active diabetes] This winter season of "Biggest Loser" is subtitled "No Excuses". Well, much to my disappointment, the ones that I had hoped would Buddy Up had plenty of "excuses". Funny thing about "excuses". On the surface, they can really seem rational, legitimate and even "altruistic" but the bottom line is how good are we to our loved ones if we have the onset of some very serious health problems and we choose to not do anything about that, especially when we can. If we wait too long, we may never be able to turn back time. One of the prime motivators of me seriously losing weight was that I did NOT want to burden my DH with a sick wife, now or later.

So, my major Credit today is that not only am I offering help but I am also accepting it.

Love Pam

01-24-2012, 05:37 PM

I am fighting off a small cold bug so I'll just keep this short.
-weighed in today on wii fit +1.3 = 273.1
-made food from scratched
-made food plan for today
-did 30min minitramp
-checked in with my coaches
-resting so I can get well.

billblueeyes your comment to Lexxis about SPAM made me find the attached image. Some folks would rather sculpt it than eat it. I know I would!

01-24-2012, 05:50 PM
Hi coaches/friends - I had another healthful on plan day yesterday. I am always grateful for that.

I did a lot of journal work, read arc/rc/beck (green), no seconds, ate slower/tasted, exercises, weighed (same), & deep breaths before each meal. I did give in to a piece of hard candy at the doctor’s office. (every doctor seems to have a candy bowl! Hhmmm)

Next week my wonderful step mom is having shoulder replacement surgery at age 86! It was suppose to be February 27 - but, they had a cancellation. She’s very anxious to get it over with. I will be with her next week. My cousins will come and help, too. So I need to start to think about what food to take there - and managing my food while gone. I am feeling a little bewildered to pull this together with my cousins at the last minute. I wanted to eat extra - but, I shouted back at those sabatoging thoughts and have let the urge pass.

Lexis/Debbie - credit for making/taking time to read and work with the Green Book. I agree - adding on to our Advantages is a good idea.

Maryann - credit for keeping track of the food at the party… even though it was more than you planned. I think that honesty is really hard - but, important. Passing out 90 cupcakes without eating one is worthy of a Happy Dance for sure!!!

Fyreflie - you said: Tracking daily really helps keep me focused; it can be frustrating but I think it’s really helped me figure out my body and what works. That is so, so true. Good you said it… great reminder!

Onebyeone - I am so glad your food plan is working well for you. I think there’s a kind of ‘calmness’ that comes with finding something comfortable work with. You rock on the mini tramp!

Daimere - glad you posted. Making a check off list is a good idea. It keeps you/us accountable and works as a reminder.

Futurefitchick - The Memory Cards (or list) comes from the Green Book. It’s a collection of diet related experiences that are somehow meaningful to you - have a positive emotional charge. Maybe it’s a time when you successfully got through a craving, a wonderful compliment, after mastering a skill, feeling proud about something, etc. Dr. B suggests keeping these on a card in a special Memory Box. Or… make a list. That’s what I did. I really like this!! I’ve got some positive things spinning around in my head.. It was nice to write them down.. And I can go back and read them often.

Erika - happy dance in honor of your wonderful weight loss and meeting your other goals. It’s nice to have a new kitty to look forward to.

Gardener/joy - I like the style of the Green Book too. It’s tone suits me better. There’s lots of info in the pink book - but, kind of like in a harsh tone. (To my liking)

Billbe - wonderful passing on the goodies at Whole Foods. And a on plan day, also.

Pam - I am so glad you are safe from the tornados. It’s just awful what these folks have had to go through. I think it’s wonderful how you are combining your other group and this Beck group. I agree with the accountability. It’s a really hard thing, sometimes. No one wants to admit when they have gone off plan or even binged. I am so glad that folks are willing to share those times here. It’s how a coach can help, really.

01-24-2012, 05:55 PM
Hi coaches/friends - I had another healthful on plan day yesterday. I am always grateful for that.

I did a lot of journal work, read arc/rc/beck (green), no seconds, ate slower/tasted, exercises, weighed (same), & deep breaths before each meal. I did give in to a piece of hard candy at the doctor’s office. (every doctor seems to have a candy bowl! Hhmmm)

Next week my wonderful step mom is having shoulder replacement surgery at age 86! It was suppose to be February 27 - but, they had a cancellation. She’s very anxious to get it over with. I will be with her next week. My cousins will come and help, too. So I need to start to think about what food to take there - and managing my food while gone. I am feeling a little bewildered to pull this together with my cousins at the last minute. I wanted to eat extra - but, I shouted back at those sabatoging thoughts and have let the urge pass.

Lexis/Debbie - credit for making/taking time to read and work with the Green Book. I agree - adding on to our Advantages is a good idea.

Maryann - credit for keeping track of the food at the party… even though it was more than you planned. I think that honesty is really hard - but, important. Passing out 90 cupcakes without eating one is worthy of a Happy Dance for sure!!!

Fyreflie - you said: Tracking daily really helps keep me focused; it can be frustrating but I think it’s really helped me figure out my body and what works. That is so, so true. Good you said it… great reminder!

Onebyeone - I am so glad your food plan is working well for you. I think there’s a kind of ‘calmness’ that comes with finding something comfortable work with. You rock on the mini tramp! I hope you feel better. LOVE the Spam Sculpture!

Daimere - glad you posted. Making a check off list is a good idea. It keeps you/us accountable and works as a reminder.

Futurefitchick - The Memory Cards (or list) comes from the Green Book. It’s a collection of diet related experiences that are somehow meaningful to you - have a positive emotional charge. Maybe it’s a time when you successfully got through a craving, a wonderful compliment, after mastering a skill, feeling proud about something, etc. Dr. B suggests keeping these on a card in a special Memory Box. Or… make a list. That’s what I did. I really like this!! I’ve got some positive things spinning around in my head.. It was nice to write them down.. And I can go back and read them often.

Erika - happy dance in honor of your wonderful weight loss and meeting your other goals. It’s nice to have a new kitty to look forward to.

Gardener/joy - I like the style of the Green Book too. It’s tone suits me better. There’s lots of info in the pink book - but, kind of like in a harsh tone. (To my liking)

Billbe - wonderful passing on the goodies at Whole Foods. And a on plan day, also.

Pam - I am so glad you are safe from the tornados. It’s just awful what these folks have had to go through. I think it’s wonderful how you are combining your other group and this Beck group. I agree with the accountability. It’s a really hard thing, sometimes. No one wants to admit when they have gone off plan or even binged. I am so glad that folks are willing to share those times here. It’s how a coach can help, really.

01-25-2012, 12:14 AM
Hi, Coaches and Buddies.

Better day than yesterday. Didn't track my dinner, +.5, no exercise, didn't read cards. Did sit while eating, ate reasonable portions, but did not leave food on plate at any meal. I sought out extra vegetables at dinner, because my body really wanted them.

BeverlyJoy, way to go with all of those credits! Also, great job for starting to think about your trip. Thanks for the information about the Memory Cards. That sounds really interesting - like little trophies for especially wonderful CREDITS.

BillBlueEyes, great to hear the luges are going well! Also, nice job on bypassing the free samples.

Eusebius, sounds like things are really going well for you! Congratulations!

GardenerJoy, I'm not hungry, but that salmon BLT sounds yummy!

Maryann, great job with all of your credits! I'm really glad for you that your new tracking system is working out.

OnebyOne, I'm impressed again by the cooking from scratch! Kill that cold!!!!

PamatGA, I'm glad you are safe. Great job on being willing to accept help! That can be a big deal for lots of us!

01-25-2012, 01:05 AM
Another Tuesday. Today's home-alone, too-much-time-near-the-kitchen, went quite a bit better than the last two weeks. Not perfect, but improved. I can build on this!

I purchased Slim in 6 tonight -- a video exercise series by the same people who brought us P90X and INSANITY. Slim in 6 is, apparently, sane. At least, I hope so. All of it's sold in a MultiLevel Marketing scheme. An acquaintance of mine is a new "coach" which means she selling the stuff. I was game for exercise videos but refused the supplements and shakes. There's a Club, too, that I joined for now. I assume it will give me a similar experience that pamatga is finding rewarding at the Biggest Loser Club.

I'm hoping that a new video series and community support for it will help me reinvigorate my exercise -- I've been at a higher level than I am now in the last couple of year. I'm not quite sure that I need to be at the highest level, but I think I'm erring on the too easy side at the moment. So it will be nice to have a reason to push it up a bit.

WI: NA kgs, Exercise:+20 985/1300 minutes for January, Food: 80%op, Read my Advantages and Responses: yes

01-25-2012, 06:15 AM
Diet Coaches/Buddies - It was a mediocre eating day. I met a plate of oatmeal raisin cookies in the evening when I felt entitled to something. Ouch. I hope to make a strong day today to work the old Resistance Muscle. Exercise was an early morning walk, CREDIT moi. I don't usually see my area that early in the morning; it's kinda nice.

onebyone – Get yourself well; they don't accept snowbirds in Florida who're sniffling, LOL. [The Spam man is over the top - UGH!]

Joy (gardenerjoy) – Neat to have a new exercise video, but Double Kudos for joining the Club with it. Hope it gives you what you're looking for.

Beverlyjoy – Can't understand why doctor's offices all have candy bowls. Maybe a letter campaign by patients is needed.

FutureFitChick – Congrats for training your body to "want" vegetables.

Pam (pamaga) – Accepting help really is difficult for some of us; Kudos.

maryann - Ninety Kudos for distributing the cupcakes without nibbling.

Readers - chapter 4 Stage 1 The Success Skills Plan
Success Skill 8 Follow Your Plan, No Matter What
resistance technique 5
Read all of your Response Cards - including these additional cards.
. . .
If I want to lose weight forever, I need to stick
to my plan - no ifs, ands, or buts.. . .

Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), pg 100.

01-25-2012, 08:13 AM
Hi Coaches/Buddies/Friends!

It's been very busy-we travelled last night right after work so I'm eagerly awaiting a morning at the hot springs. Did I tell you all that I'm logging over 4 miles on my pedometer at work? :carrot: It's another example of how tracking helps. (Thanks BDS) I'm elated.
I practiced many Beck skills yesterday and could have checked many items off my Stage 4 Success Skills list (I weighed, I resisted)…..but I didn't….but I did bring it with me along with my Green book.*credit*

I spent a lot of time this morning composing a post on another thread from a chick who is feeling "bored" . I thought I'd share some of that post, since it relates to my experience with BDS (and because I'm out of time);

"…. I think there comes a time 3 or 4 months in that many of us feel "bored". I haven't heard the term "pink cloud" used for awhile....but it's the time after the pink cloud feeling goes away. We are used to feeling better and are now looking at what we're going to do for " a lifetime".

I found by coming here everyday, I got over the hump when the urge was very strong to be less vigilant and to get back to that old "freedom" I had with food….if I saw it and I wanted it I ate it and didn't have one ounce of guilt. My DS still eats that way and very often it "just doesn't seem fair to me".

I'm working Beck Diet Solution along with SBD I feel like I understand a bit better. BDS is more focused on a dieter learning skills to keep the weight of permanently. Dr. Beck considers it a fact, that most dieters will come to a point where they will feel restless or bored with their plan. They will want to regain their old freedom with food. I personally don't think this feeling is limited to just SBD, I think people following other plans find this, too. Perhaps you're not alone and this is something pretty normal.

I decided to stick with SBD for many of the reasons you described;
~I wanted a plan I could live with
~I wanted to eat healthy
~I didn't want to count calories
~I wanted to feel better

It has helped me to have it written down just "why" I am doing this. For me, "I want to be healthy". It has also helped me to go back and remember how I used to feel and how that's different now. It also helps me to project out a little bit, say if I were to drift away from this lifestyle "what would happen".

I get bored (or tired) occasionally. When that happens I ;
~continue my habit of posting here everyday while remembering how it was when I tried losing weight without support.
~I check my level of acceptance regarding weight loss. I tried losing without a plan and it never worked. Either I follow a plan or I gain weight. I accept this.
~write down the reasons why I want to lose weight
~I remember the "old me"
~I visualize the future if I gain back my weight
~I add to my ongoing list of new recipes I'd like to try
~I look back to old favorites (comfort food) and see if I can tweak something healthier and once again enjoy it.
~I work on finding new and fulfilling projects to enrich my life-which don't include food.

Thanks for giving me the opportunity to revisit my own plans/goals and I hope there is one thing that might help."

Note: One thing I HAVE done since starting BDS, is to learn HOW to count calories. I don't always do it as I get sucked into my "whirlpool of life" but I've learned so much more about the food I eat by being willing to try.*credit*

I hope to get back for personals later today. First things first-I've been up nearly two hours and haven't yet made a pot of coffee.

01-25-2012, 12:54 PM
Hi coaches/buddies - Yesterday was mostly good. I felt 'scattered' all day. I was running around getting things done, going to appointments, doing a few stories for seniors and more. I felt very anxious - in the evening I ate extra - a small amount of chocolate milk and soda crackers. I just wasn't willing to shout back at my thoughts. Phooey.

Also, the only thing I really did was log all my food. The rest kind of went out the window. I do much better when I have a little time to get my journal ready. I will aim to do better today.

One good credit today is that I am down one pound from last Wednesday. :) Always grateful to see that.

lexxiss/debbie - I am so glad you mentioned the 'pink cloud'. It's such a wonderful reminder of how, at some point, we all have to refocus our efforts to live with food in a sane manner. Thank you for posting all these thoughts - appreciate it greatly.

billbe - oops..darn cookies. Good idea to work on the resistance muscle today even more than usual. I am glad you said a reminder for me since I had extra food in the evening too. Thanks.

gardenerjoy - glad your day a!t home went better facing the food in the kitchen. Yes, you can build on it. Credit for moving forward with some new exercise videos and a support group to jumpstart your motivation!

futurefitchick - I am glad you had a good day after a day with some struggles. Credit.

Have a great day!

01-25-2012, 01:46 PM
Hi Coaches

I opted to stay home again today. I don't feel like I have a cold anymore, but I have had a low level tummy ache since last night. My bug seems to have worked its way down lower in my body. :o

I don't know if I really believe this, I don't think I do, but I weighed in on my wii fit this morning and it told me I was down -3.7lbs since yesterday (when I was up 1.8 I think), so the new weight seen on the wii fit is 269.4. This was my goal weight for the start of my trip and, officially, 20lbs down from the start of WW Nov 17th. My gut feeling was to re-weigh myself as I felt "puffy" and was absolutely sure I would be even higher than yesterday, not -3.7. So, for today, I am just keeping that weight, resisting re-weighing, and continuing to do R&R so I can be healthy for my trip next week. Tomorrow is my Official Weigh-in so I'll be whatever number tomorrow. I am happy enough having seen a number in the 260's. I have not seen that in a few years. *credit* 30 min :trampo:

And an NSV as I type this; I am wearing a sweatshirt DH brought home for me last spring. Since he works for a poker company they often close out their merchandise and there were a bunch of clothing items that he grabbed. Well this is a white sweatshirt, very cozy, an XXXL. You'd think this would be massive but it's not. The body has always fit me but I could not get my upper arms into it. Today the arms are snug but here I am wearing it. I won't wear it out yet but I am enjoying my progress getting into this piece of clothing. :carrot:

I have a Guild meeting tonight. I'm not keen to go. I'll be there anyway. Oh well.

Bye for now.

01-26-2012, 12:23 AM
Hi, Coaches and Buddies.

Up .5 today on the scale. I did not track food today, but made healthy choices, until I got triped up by a tired-induced Baked Cheeto craving. Did not read cards. Lots of walking today, but skipped the gym, AGAIN. Monday my goal is to get there before work. I was pleased to find a healthy and delicious salad (although $7.50) at the new place on campus today. I left of bite of that, but did not think to at Breakfast or Dinner.

BeverlyJoy, great job with logging your food. Too bad about the unplanned snack. I know you'll be back in the swing of things for Thursday!

BillBlueEyes, too bad regarding the oatmeal raisin cookies. Glad you enjoyed your early morning walk!

GardenerJoy, great news that Tuesday went better for you this week. I hope the new work out is really fun for you!

Lexxiss, I'm so excited that you are so close to your goal weight. That is awesome! Great job with 4 miles at work!!

OneByOne, congratulations on the weight loss and the better fitting sweatshirt!

01-26-2012, 01:25 AM
A good day for exercise, mostly good for food.

WI: +0.25 kgs, Exercise:+45 1030/1300 minutes for January, Food: 85%op, Read my Advantages and Responses: yes

Lexxiss: thanks for all your thoughts on boredom. All very familiar. I don't really experience it as boredom, but I certainly relate to that occasional desire to get back to that old "freedom" I had with food. Your response is very helpful.

01-26-2012, 03:44 AM
This is early but it is when I do a lot of things at the end of my "day" including reading all of your posts and then also reporting in here.

Two days ago I offered a "One on One Buddy Up" daily accountability. I have noticed that there are a group within the group who are posting daily but they are stalled at losing weight. Like here, that is always a note of concern but considering how we are posting our calories, how much fruit and vegetables, our choices of lean protein, the amount of water we drink and the fact that I have had them do both affirmations to read twice daily (sound familiar?) and also organize a "clean" kitchen; to not see even an ounce come off seems so unlikely.

Three people responded to my "call to help" so they are sending me their food plan they have eaten each day and I am sending them mine. This is what can occur between a sponsor and a recovering member of OA. This action and commitment to being honest with another person is exactly what I needed at this time. I hope it will be for the other three people as well.

In response to what lexxiss said earlier about dealing with boredom, I do think that anyone who works at losing weight will hit a wall at some point. It does seem to happen at specific junctions like 50+ lbs. I have noticed this with myself and then with two other women. We know what to do but we aren't doing it.

I have spent the past couple of days really soul searching trying to come up with what it was that was "stalling" me. Besides the obvious of not exercising my Resistance Muscle often enough (which makes for sloppy food plans and portion control), it was more than that. Here is my "spin" on the boredom aspect of all of this.

In the past I had been a yo-yo dieter for decades. I would lose and re-lose the same 25-35 lbs over and over. I would give up for awhile and come back in a year or so and try all over again. I just didn't believe I could sustain permanent weight loss. I used to tell myself that I would believe I could "do it" once I had lost 45 lbs. I am not even sure why I chose that particular number other than I had never been there---or not for long.

Then, another thing dawned on me the other day: it falls along the lines of the Memory Box idea. The weight of 235 lbs was a very important weight for me in the past because it was then that I realized that I had stepped from being a Misses size to a Plus size and for someone who had been a size 6 growing up I just couldn't fathom this. The other part of that is: I believe that was when I also realized that something had really changed with how I related to food. I believe that is when I can pinpoint being an active compulsive overeater.

So, now I have found a new "motivation" to keep pushing: I want to break through that weight since I think it will give me closure on decades of being a compulsive overeater. Just saying "No, thanks" to extra or unwanted food isn't enough to signal to myself (and perhaps others as well) since a lot of people are really careful with their food plan nowadays. I need to know that I am experiencing a saner relationship with food. I believe that I need something more visible and tangible for that to really sink in. It is similar to the experience I get when I have given away larger sized clothing. It forces me to deal with and face the fact that I am not who I once was---even if that person was that way for almost three decades.

I think that the reason why that other person was "bored" is that they have lost the "reason(s)" to continue on and finish what they began.

It actually has become harder for me to use wanting to be healthy physically when all of my stats are "normal" which was my first reason I put on my Advantage card. Although, being obese is not healthy by any stretch of the imagination, right now, except for the number on the scales, I would pass any physical thrown at me. So, now that I don't have that nipping at my heels, I became "bored" with the sheer tedium of all of this. It wasn't until I realized that I wanted to "prove" to myself again that I could put a final closure on that period of my adult life where I was an active compulsive overeater. Reaching and surpassing 235 lbs will do that for me.

There, that is what I would say to that person who is bored. Find out what it is that will motivate you all over again and then go for it.

Thanks for bringing that up, Lexxiss.


01-26-2012, 07:06 AM
Diet Coaches/Buddies - A better food day, CREDIT moi. I felt drawn to some trail mix but remembered that I'd care later if I ate it now - felt good to stare that stuff down since it's grabbed me before. Yay for working the Resistance Muscle. I did accept a small slice of homemade apple pie that had followed my DW home from an event, but I extracted the apples from the crust and declared it to be healthy. Well, sorta, anyway since it had "little" sugar - again, sorta.

Nice trip to the gym, CREDIT moi. It delighted me that I could pick up the 45# dumbbells from the wrong slots, use them for my chest presses, and then return them to the proper slots - all without doing any extra lifting. I am so easily amused, LOL.

onebyone – Yay for the joy of a new sweatshirt that now can be worn. Will keep my fingers crossed for your official weigh in today.

Joy (gardenerjoy) – Good grief - you've slowly incremented your exercise number for January to within possibility of reaching goal. Kudos.

Debbie (Lexxiss) – Thanks for the discussion about "bored" and the passing of the "pink cloud." I miss the intensity I felt six years ago when, for example, I wouldn't have even considered the slice of homemade apple pie. Just wouldn't have considered it. Yay for 4 miles on a shift.

Beverlyjoy – Interesting that doing too many things can lead to feeling 'scattered' and 'anxious' - both of which can make it harder to keep the path. Kudos for being so aware.

FutureFitChick – Ouch for "tired-induced" - that can be a problem for me, also.

Pam (pamaga) – Kudos for extracting a specific goal - dropping out of plus sizes - to increase motivation after a long journey. I know that issue of losing motivation when the 'stats' are good. In my case, I have a naturally low heart rate. Just this past week a nurse at the doctor's office who'd never seen me before noted, "You must be athletic!" Well, no, I wish, I try, but one's heart rate doesn't always mean that.

Readers - chapter 4 Stage 1 The Success Skills Plan
Success Skill 8 Follow Your Plan, No Matter What
resistance technique 5
Read all of your Response Cards - including these additional cards.
. . .
I can always plan to eat this food tomorrow.

Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), pg 100.

01-26-2012, 01:00 PM
Hello :wave:

Boy my life has been busy lately. I have to admit I have not read my cards in a long time, I do weigh everyday (1.6 away from ticker), I do eat sitting down and slowly. I haven't written down my food plan in awhile but am not eating crazy or anything. Since doing the PINK Method program since mid Dec I find I don't want the processed foods and I seem to do fine on lower calories. I haven't tracked them either so am not sure where I'm at. It seems like I'm maintaining more than anything now and I'm fine with that. When the number on the scale creeps up a bit I reign things back in. We leave for the cruise in 16 days and I'm happy where I am with my weight and how my clothes look and fit. I think getting a family of 4 organized for trip is occupying a lot of my time. This is the first big trip for the 4 of us (being the boys are my stepsons) and I don't want to be rushed at the end getting prepared. Granted most people don't start packing 3 weeks before a trip, I hope to have everything done this weekend.

I do get here often to read the posts but I cannot promise that I'll be doing the personals anytime soon. Hope everyone is doing well. :)

01-26-2012, 01:42 PM
Good Morning, Coaches.
So good to read everyone's post It gets me out of myself. i second Gardenerjoy's and Lexxiss' comments on boredom. A year and a half into BDS and I take for granted the 15 pounds I have kept off that I had never in my life been able to lose. I am enjoying the NEW next step for me which is tracking w/ WW etools. I have logged in my first pound lost this week so I am now 7 pounds from goal.
Lots of work to do for school and school. Plus counseling with hubby. We are making lots of progress.
Pamatga: Credit for clarification of a very credible goal. I know exactly what it feels like to have to stop going to the regular stores and head for Lane Bryant. I never want to go back there again.
BBE: Congrats on the sparring with the trail mix. A victory. Trail mix is your Moriarity.
BeverleyjoyI hear you about anxiety.It is often disabling to me. Credit for tracking.
FFChick: The salad is not pricey considering all the binge food I buy and then the next clothing size I will have to buy. Good choice.

01-26-2012, 02:54 PM
OH Pam, I needed to hear that, thank you :)

01-26-2012, 04:53 PM


I've met my mini goal to be under 270 before I leave for Key West; there it was, 269.2 this morning at my Weight Watchers meeting. Officially I am -20.2lbs down today. So great. That 20lbs has been stuck to me for two years.

:wave: Buh-bye!

So, I got confirmation that I will be able to attend meetings on the island. Can't wait to go there! I am all set. I hope to be under 260 by the time I get back to my home meeting... at least I won't go off plan and regain the weight, not by continuing to check in at my meetings.

Ok better go lay down. I now have the sniffles and sneeziness. I am relieved that I only have a cold and nothing worse. A cold I can handle.


01-26-2012, 06:57 PM
onebyone: :carrot::carrot::carrot::carrot::carrot::carrot: :carrot:

:hug::hug::hug::hug::hug::hug::hug::hug::hug::hug: :hug::hug:


FABULOUS!!!! Exciting! Enjoy your trip! :D

01-26-2012, 09:21 PM
Hi coaches/friends.... the last couple evenings have been a struggle. I haven't felt so good. I don't do so well when I am not feeling good - some back pain. I've stayed with my plan - but, have a hard time after dinner.

But - every day is a new beginning. Dr. Beck would say - every time is a new beginning. I think I'll tatoo this to my brain.

I've been coordinating the care for my wonderful stepmom - as she faces shoulder replacement surgery on Monday. My cousins will help too.

The past few days I've been working very hard on our literacy silent auction in April. I've designed a nice invitation - flyer style - to save some money. My back hurts because I've been sitting at my desk top computer for hours at a time. My back is just not used to it. I usually (almost always) use my laptop from my comfy chair. Anyway - now folks are saying we might not do it because not enough people want to help. Sigh! Time will tell.

I have logged all my food, weighed (the same), lots of water and checked in.

Thanks for your support, kindness and wisdom.

01-26-2012, 10:03 PM
Quick post because I've got a long day tomorrow.

No change in weight. Didn't read cards. Took the stairs. Sat while eating. Did not track food.

Take care everyone.

01-27-2012, 12:09 AM
OK food. No exercise. Oh well.

WI: +0.45 kgs, Exercise:+0 1030/1300 minutes for January, Food: 80%op, Read my Advantages and Responses: yes

Yay, onebyone! I'm so proud that you met your goal. And set another one! That's terrific that you'll go to meetings in Key West. That could turn out to be a rewarding way to meet local people doing local things rather than always be with tourists.

01-27-2012, 01:47 AM
Hi Coaches/Buddies/Friends!

Quick check's been very busy. I mentally planned my day and stuck to it with the exception of a goodie (in moderation) at the monthly knitters group (which I forgotten was happening today). Planned exercise was water aerobics and spontaneous exercise was 3/4 mile walk before the pool. It was sooo cold. DH had a meeting during dinner hours so I waited until he returned for dinner and didn't nibble while home alone. credit moi.

onebyone, congrats on making your 10% goal!

01-27-2012, 02:10 AM
I'd like to get to this before the early hours of the morning but that is how the rhythm of my days/nights has been for awhile. I will just accept it for now rather than rant about it. "Oh, well".

a Major Congratulations, onebyone, for meeting your 10% goal. I am so glad that you are not only taking it on the road with you but also that you are going to attend meetings. Get rid of the clothes you wore 20 lbs ago. You will be glad that you did. Cement this 10% and put this achievement in your Memory Box, where I am sure you are destined to have many more great ones to add to that.

FFC, I agree with maryann, I don't blink any more when I buy food that I know is healthy for me. In fact, it even makes me wonder if there is a subtle (but effective) marketing technique with junk food being relatively "cheap". We don't debate $1 menus at McDonald's, right? Good value? In whose book?

beverlyjoy I'm so sorry to hear about your back. I think our posture goes out the window when we get settled in at the computer. I know I have to check that I don't round my shoulders and lunge forward towards the screen. I hear you about trying to get enough workers. Everyone seems to want someone else to do what they could do if only they would. (sigh)

lexxiss Great Job on standing your ground to keep to your planned dinner.
With this One on One Buddy Up Daily Accountability that I am doing with three other people, I have not been this "spot on" in two weeks. All I can say is that it took everything I could do tonight to not put some of the V-Day's confections in my cart tonight in spite of being very legitimately hungry. Paul bought his usual Kit Kat bars and I made myself my planned evening snack of fat free popcorn. My goal is firmly planted in my fore thoughts.

Bill WTG in the choices you are making. Drawing the line and not crossing over it is a Big Deal. A Really Big Deal. Good job!

Credit: Three "spot on" OP days for me. I was within my BL recommended calorie range, hit all of my nutrients like carbs, fats, proteins, fiber and sodium dead on and drank a ton of water. I logged my food, reported all of my food to my Buddies, ate while sitting down and reminded myself all day and night the Advantage I would feel when I make 235 lb and then move past it. When that happens, I am closing the book forever more on my history of compulsive eating. Been there, done that and I plan to give away the too big t-shirt. :D

Tomorrow's discussion on Feedback Friday will be emotional eating and sabotaging thoughts.


01-27-2012, 07:30 AM
Diet Coaches/Buddies - Enjoyed my long walk, CREDIT moi. It was like a spring day; hard winter is going to come, we're just being teased. Eating was close to plan, CREDIT moi; I had some thoughts about snacking but didn't.

20by20 – Twenty Congrats for meeting your Florida trip goal. So glad you're the person who understands "Persist in Victory."

Joy (gardenerjoy) – Yay for OK days, too.

Debbie (Lexxiss) – Kudos for choosing to avoid eating while waiting for a delayed dinner.

Beverlyjoy – Love the phrase, "literacy silent auction" - but don't know what that means. Ouch for the back pain; hope that recedes.

FutureFitChick – Yay for finding something healthy and delicious on a college campus - not every student buying food is a French fry eating male, LOL.

Pam (pamaga) – Kudos for focusing on a goal that will include parting with the too big T-shirt.

maryann - Yay for progress and for letting yourself enjoy your success with those 15 pounds. [Love the image of Moriarity that I found on Wiki - I'll keep that image in mind next time I want to reach for trail mix.]

Tazzy - Congrats for early planning for a trip for four - that makes so much sense.

Donamari (fyreflie24) – Waving back. Hope all is going well.

Readers - chapter 4 Stage 1 The Success Skills Plan
Success Skill 8 Follow Your Plan, No Matter What
resistance technique 6
Drink water or a low-calorie beverage if you're thirsty.
Water doesn't have any magical weight-loss power, but if you are thirsty and not hungry, it can ward off an urge to eat unplanned food.

Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), pg 100.

01-27-2012, 09:58 AM
Hi Coaches

My cold continues to linger. Sniffles, sweats, scratchy throat. I got it all right now. In spite of this, I was out yesterday and picked up my renewed passport (yay I can really travel!) dropped off the car for its first big checkup and change of fluids and filters. Filled out my farmers' market forms while I waited for the car and ead some of my printmaking books too as I waited. I came home and was lying in bed up to my neck in covers by 6:30pm. That lying in bed thing may be most of my day today after I call the farmer's market folks with some questions.

Yesterday I had a high points day. Thinking about it though, it still was less food than I used to have. I probably regularly, easily, consumed 2x the food I do per day now. It's quite amazing how that has changed. Like I picked up a sandwich at the grocery store to eat for breakfast and to tide me over while I waited for the car at the mall -- or to hold me through lunch in case the car took even longer. It was a multigrain sandwich. The thing seemed to be so huge. I got halfway through and was ready to save it, but opted to eat it and I was stuffed for hours. And I could feel I was stuffed. The points value for the sandwich was on the high side but then my next two meals were takeout so the points were even higher and the end total was on plan and within my plan but it cuts into my week. Oh well. I just adjust. *credit* for tracking.

Also coaches, I haven't reached my 10% yet. But I did get to 20lbs off. I have a little over 7lbs to go yet to meet the 10% goal. It's all good.

beverleyjoy I'm really thinking of you as the operation date for your stepmom approaches. I *credit* you for getting things organized for your family. I am sure you are doing all you can from your end to have a successful outcome. Your family is very lucky to have you as are we.:hug:

Better go. I feel lousy.

01-27-2012, 12:35 PM
Good Morning, Coaches.
Glad to read today. So proud of onebyone. It has been a long journey and you are not the same person who posted last year. It is incredible to watch you grow as you persevere. I hope people can say that about me over the years to come. I am not the woman I want to be but I am not the woman I was.
OP yesterday.Tracked, wrote 8 pages, spent some quality time with DS and DH. Off to double exercise session - step and yoga this morning. It is my reward for writing. Today I need to write another 8 pages. By Sunday I have to have 20 pages total and correct 3 classes of essays. It is quite a forced march. DH is taking DS to camp tonite to give me some time.

Best to all.

01-27-2012, 12:40 PM
Good Morning, Coaches.
Glad to read today. So proud of onebyone. It has been a long journey and you are not the same person who posted last year. It is incredible to watch you grow as you persevere. I hope people can say that about me over the years to come. I am not the woman I want to be but I am not the woman I was.
OP yesterday.Tracked, wrote 8 pages, spent some quality time with DS and DH. Off to double exercise session - step and yoga this morning. It is my reward for writing. Today I need to write another 8 pages. By Sunday I have to have 20 pages total and correct 3 classes of essays. It is quite a forced march. DH is taking DS to camp tonite to give me some time.

Best to all.

01-27-2012, 02:00 PM
Weighed (down .2), ate mindfully and slowly. When I had seconds at dinner it was of salad. Did not read cards and didn't get any exercise in.

Yeah onebyone on meeting your 20 pound loss before leaving on your trip. :cheer2::cheer3: And good job on planning to attend the meetings there. I found in the past there were different WW products at US locations that we cannot get in Canada so that could be a bonus for you as well.

This weekend DH and I are cleaning out our clothes and getting rid of the ones that are too big. One of my colleagues told me earlier this week that I had to stop wearing the pants I was pinning up! I need to get the 3 new smaller pairs I bought hemmed this weekend and then I'll be good for awhile.

Have a good weekend everyone.