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

03-01-2012, 07:11 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 (

03-01-2012, 07:12 AM
Diet Coaches/Buddies - Another good enough day, CREDIT moi, again ignoring the call of the trail mix (which didn't seem to get the 'do not call' memo, LOL). At gym, CREDIT moi, the manager greeted me by name - a reassuring feeling that I've showed up enough over the last six and a half years to be noticed.

onebyone – What a month!!! Persist in victory. Professional success. Persist in victory. Emotional success. Persist in victory. Good times with your sister. Persist in victory. Body shedding in response to keeping to your plan. Persist in victory. AND a Calico kitty. Persist in victory. You can take all those positives back home to continue the momentum.

Joy (gardenerjoy) – Kudos for smashing your exercise goal for February. And Kudos also for continuing to set a goal each month - such a good demo of planning.

Debbie (Lexxiss) – Honking Big Kudos for leaving the brownie crumbs; I'm still a sucker for crumbs.

Beverlyjoy – Busy work can feel good when it's for a great cause - like your literacy project.

Donamari (fyreflie24) – Yoga sounds like a great complement to cycling. Kudos for moving forward out of your comfort zone to take advantage of your new size.

Readers - chapter 6 Stage 3 The Challenging Situations Plan
challenging situations skills
Before the Event
4. Review your Advantages Deck. ...
It will be important to remember why it's worth it to stick to your plan when you encounter challenging situations. Try the following: Every morning, take the top three cards from your Advantages Deck or choose ones that represent benefits you have not yet fully achieved. Visualize the scene in detail: For example, imagine what a wonderful time you will have at your sister's wedding when you are slimmer and more self-confident, attractive, sociable, and at ease. Return those three cards to the bottom of the deck; next time, pull out the next three cards and to the same exercise.

Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), pgs 133-134.

03-01-2012, 10:49 AM
Hi Coaches/Buddies/Friends!

BBE, nice that the gym folks call you by name! It's what I love about our club, too. Great that you could stand down the trail mix. Thanks for todays reading....I'm going to give it a try with my cards.

onebyone, safe travels with KWK and congrats on your spectacular month.

gardenerjoy, kudos for surpassing your exercise goal and deciding to stive for more!

Beverlyjoy, maintaining your weight through your surgery and recovery is such a success! Credit!

Donamarie(fyreflie24), your yoga plan sounds spectacular! Best wishes!

Weighed in this morning and have a mental plan. We're headed to Costco and Whole Foods today but I don't have an issue with either place anymore. credit I'm still with limited internet KB's so I'll keep it short. I enjoyed my extra day of work (getting paid to exercise) but planned exercise IS on my list today.

03-01-2012, 01:56 PM
Have been running around trying to get mom's things in order and then on travel (NYC last week and New Orleans starting Sunday). Have not been losing nor have I been exercising, but at least weight has not been going up.
Have also not been doing anything about Beck.
But I am back and making the commitment to go to the gym this afternoon and to read all my Beck cards and notes and to start seriously planning my food.

03-01-2012, 04:24 PM
Good Afternoon, Coaches.

Welcome, March. I weighed in this morning and lost .2 lb which I will take because it was a very, very rough week at school. I wrote a post two days ago but the site lost it. Teaching is a powerful experience. It is an alchemic, fierce, emotional process that it turns the best of me to gold but at the price of incineration for my ego and pettiness. Whooo! Glad to be sitting quietly this morning. Food is tracked. 2nd month of my 333 project - 33 pieces of clothing for three months. It is interesting. I keep thinking. I have nothing to wear then I realize I have plenty to wear and have not done laundry for ten days. So much of everything in this world is perception. No exercise but I am mailing my MFA packet today so hopefully I will get moving.

BBE: Do they cry "Norm!" when you come into your gym? Then you will know you have arrived.

Maplover: Good to hear from you.

Lexxiss: Enjoy the whole food outing. Wish we had one here.

03-01-2012, 05:23 PM
Hi Everyone,

The weeks been pretty good, weight up and down for a couple days but now down again. I managed to get through yesterday without diving into the chocolate chips bag. I do think that's because I was reading about really good dark chocolate on another website (Mark's Daily Apple) and having 1 good piece of that is much more satisfying. So I got a bar of Lindt 85% cacao and it takes me about 15 minutes to eat one square. I take a tiny nibble and let it melt on my tongue, its as far from milk chocolate as you can get I'm sure! And 1 square sure beats a whole bunch of chocolate chips. I'm doing okay with not wanting the starchy carbs and bread but am struggling with the sugar still. I need to find some good replacements for that.

onebyone Big credit for all of your successes while in Key West. Good luck with your travels back and with the new kitty. How difficult will it be to bring across the border?

BBE One reason I stopped going to boot camp was because the trainer did not remember our names and we were there every other day. Of course we weren't the cute, 20 year ones either and I think that was a big factor. Love my Zumba as we all know each other. Good for ignoring the trail mix, guess I need the Do Not Call on my chocolate chips.

maplover Sending :hug: as you continue to deal with everything around you. Take credit for keeping your weight the same through all of this, that is a great accomplishment.

pamatga Big hello to you, sounds like you are still a busy little beaver.

Hello to everyone else.

03-01-2012, 07:36 PM
Hi folks - today I am really struggling. All I want are carbs and sugar. It's been a long time since I've had the cravings so badly. I've eaten alot of ice cream. This time I wasn't willing to destroy it.

I am leaving on Saturday and will be at my son's home for five or so days. As much as I want to be with them... I am so nervous about being around all the varied food they have. I know I have to be willing. I know I just need to PLAN the best I can & make the best choices.

Not so sure what to do with all this. Will I ever be free of this food addiction. Sunday I will be sixty years old. Yikes. I really want it to be a healthy next portion of my life. I hope it's possible.

Thanks for listening. I know I always say to others... it's the past, forgive yourself and hop back on your plan. I guess I need to put on my hoppin' shoes!

Thanks for listening.

03-01-2012, 11:08 PM
Bill you sage! Baron Batiste, the technique of yoga I'm currently studying, talks about, stepping outside of one's comfort zone IN THOSE EXACT TERMS!

Are you a yogi man? :)

Personals soon! :) Hope everyone is doing well!

03-02-2012, 12:45 AM
So, I decided a few weeks ago that I really wanted to get down to 165, just to see if I can. And I've been doing all the things that ought to make that happen. But it's not happening. I get as low as 166.5 and up as high as 171. My average weight so far this year is 169. I'm also exercising more and differently (doing the Slim in 6 series several times a week) and I know that I have muscle development going on because I can feel the muscles. I'm not ready to give up yet on the idea of seeing 165, but I'm starting to allow myself to get used to the idea that a muscular 170 might be what my body wants.

WI: +0.25kgs, Exercise:+30 30/1400 minutes for March, Food: 100%op, Read my Advantages and Responses: yes

03-02-2012, 06:35 AM
Diet Coaches/Buddies - Enough on eating plan, CREDIT moi. Exercise was a trivial bit of shoveling snow; we've had so little this winter. Achievement was to unpack the six boxes sitting in our bedroom, CREDIT moi. Three went back in the closet with organized and labeled contents. I've finally accepted that I don't have enough space to keep both winter and summer clothes in my chest of drawers - the short sleeved knit shirts have to be put in a box to make room for the long sleeved turtlenecks. DW has done this for years, but I resisted.

AND, I sent away a whole box of accumulated odd socks that I never intended to wear for the rest of my life even though they didn't have large holes in them - the only acceptable criteria for discarding clothes when I was a boy.

Joy (gardenerjoy) – Alas, bodies do seem to have opinions on their own. Yay for being able to feel your muscles.

Debbie (Lexxiss) – It continues to amaze me that you don't have an issue with either Whole Foods or Costco. Yay for a job that provides free exercise. Did you see the video of an experienced waiter spilling a tray of beer down the back of German Chancellor Angela Merkel? An inspiration for the front house.

Beverlyjoy – Only one more sleep until you're off to visit your DGS laugh therapist. He'll raise your spirits enough to stave off all tempting foods.

maryann - Congrats for mailing in your MFA package and for continuing with your 333 project. [They don't cry "Norm" but they don't cry "Jabba" either, LOL.]

Tazzy - It's so amazing that one small square of premium dark chocolate is worth a bag of milk chocolate chips.

Donamari (fyreflie24) – [I wish I were a yogi - to work that flexibility. When I gently did yoga some zillion years ago, I loved that I could stand on my head - easily - while the advanced folks still were having a hard time. I bet I still could, LOL.]

maplover – Kudos for keeping your wits during such a trying time. Continue to send supportive thoughts as you process the loss of your mother. Kudos for getting back into planning.

Readers - chapter 6 Stage 3 The Challenging Situations Plan
challenging situations skills
Before the Event
5. Create new and review old Response Cards. Continue to read them each morning. If a challenging situation is coming up, take the most relevant cards and put them on top. If applicable, make new cards that apply to the particular situation. For example, Brian made the following card for his son's upcoming birthday party:I will feel so great when I stick to my plan at Max's
birthday party. Eating extra will just make me feel
weak and guilty. Besides, I want to be thinner at every
single one of Max's birthdays in the future, so it's
worth it to start now.

Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), pg 134.

03-02-2012, 11:11 AM
Good Morning, Coaches.

Op yesterday. Tracked. Have a cleaner coming in today I can work side by side with and polish up the place - a gift certificate from dh. (I also got a gift certificate for nails and hair- part of a package.)
Food planned for the day and hopeful a walk this afternoon.

03-02-2012, 12:20 PM
Hi Coaches/Buddies/Friends!

I had great news last night-I get to work tomorrow! Yippee for getting paid to exercise! It did require that I go to bed very early last eve so I could get up very early and complete my end of the company books so mom can peruse and make corrections. Done.
Now I have a bit of time to get more familiar with my new computer BEFORE I install our new tv (combined BD presents). I overheard DH chatting w/his friend last night. As he described the TV and all its' benefits he said,(reading the box), "It even has WIFI, whatever that is.". :lol: An experienced sea navigator, he is proficient with charts and stars and is proud to say he can't even turn on a computer.
Now to Beck:
Going good, despite evening nibbles, which were at a minimum last night.
~Yesterday after spending two hours washing and storing my new cache of organic veggies and fruits I noticed how much better it feels when it's done and I whipped out a healthy fresh dinner instead of heating our healthy pizza.
~I forgot to weigh until I was half dressed this morning and decided it was ok to weigh anyway even if the number was higher. (It was lower, so I disrobed to see the difference (-2), which really was lower) I couldn't resist.
~I actually passed some of my precious WF lunch to DH yesterday, because I'd gotten more than I wanted to eat.
~I came up with several new ideas to streamline shopping and actually ordered a case of my super-duper smoothie powder. I felt freedom in doing that.

BillBlueEyes, yay for getting rid of the old socks. BTW-my moms socks are always mismatched AND have giant holes and I recognize in her socks my inability to let go of material goods. BTW-I tasted (and purchased) some Sumo Mandarins at WF-very delicious...and interesting.

MaryAnn, how sweet of DH to acknowledge his love and your successes with housecleaning and gift certificates.

Beverlyjoy, I do believe our food addictions become more manageable but don't think mine is "going away". After many years, I still have an old twinge at a glass of wine or spirits even when I know it really had me beat. Best wishes as you travel.

gardenerjoy, thought of you as I processed my veggies.

Tazzy, now that is slow and mindful eating with that dark chocolate!

maplover, I think your maintaining your weight right now, even without exercise, is very Beck oriented. It shows that you are being mindful during a stressful time, even if you aren't aware of it.

03-02-2012, 09:40 PM
I am hoping that all of you are safe from the storms going through the US now. Take care.

I am checking in.... Hi coaches, friends.... Today was a better day. My stomach is upset from eating unhealthy foods yesterday - for a healing digestive system. Frankly, I have to be careful about what I eat, still.

Am anxious to see my family and GS. I am taking my Beck 'stuff' as a reminder of what I must do.

Lexxiss/debbie - yes, I agree. I think a food addiction is like other substance addiction... we just have to manage it. (of course, there are the other addictions we can just quit... ie... cigarettes for me. I quit 30 years ago) Kudo's for so many credits... your living the Beck life well.

Billbe - good to move those boxes around for a bit of exercise.

I hope you all have a great weekend.

03-03-2012, 01:26 AM
I share Beverlyjoy's concern that everyone stay safe. I especially thought of pamatga this evening when I saw warnings in Georgia.

WI: +0.3kgs, Exercise:+0 30/1400 minutes for March, Food: 100%op, Read my Advantages and Responses: yes

03-03-2012, 06:24 AM
Diet Coaches/Buddies - Did my first "Boot Camp" at gym, CREDIT moi. I need to be in good shape for an active summer and feel I've drifted a bit. Boy am I right; found myself struggling to keep up for the hour and also was constantly being told to lean back, that leaning forward was an attempt to cheat and could hurt me. It felt good when it was over. I need more of these.

Eating was 100%, CREDIT moi. It helped that we went to a concert for the evening where there wasn't food and returned late enough that I didn't feel the need to cram in an evening snack before bed.

Joy (gardenerjoy) – And I hope you're safe as well, especially since the map shows tornadoes right outside of Saint Louis.

Debbie (Lexxiss) – Kudos for tending to your organic fruits and veggies - time well spent. LOL at a sea navigator shying away from a computer; I'd love to learn to shoot stars with a sextant, especially since it would justify buying a super accurate watch.

Beverlyjoy – Waving as you head off to visit your family.

maryann - Yay for a spanking clean house. Double Yay for such when someone else does the heavy lifting.

Readers - chapter 6 Stage 3 The Challenging Situations Plan
challenging situations skills
Before the Event
5. Create new and review old Response Cards.
Immediately before- and during the event, if needed - read your Response Cards along with your Advantages Deck.

Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), pg 135.

03-03-2012, 05:36 PM
Hello Everyone,

Sending thoughts to all affected by the tornados. :hug: Hope everyone is safe.

Had a good couple days if I don't take into account the chocolate chips, ate way too many on Thursday night and had a bad stomach ache, did not have any last night just one square of the dark chocolate. And I got rid of the rest of the chocolate chips today as they made their way into a bowl of chocolate chip cookies that I made. Am taking some to a party tonight and the rest are for the boys in my house. At least I'm not as tempted by the cookies!

Read my cards yesterday, weighed both days and down some again. Almost back to ticker weight! I'm eating slowly and mindfully, I decided at work this last week to eat my lunch in the kitchen away from my desk. It has been a nice break and I'm usually alone so it's some nice quiet time. It's a habit I plan to continue.

BBE Good job on the boot camp class, I can totally relate. I found that the time seemed to go by pretty quickly which helped.

Time to take cookies out of the oven, hi to everyone else :wave:. I'm off to sit in the backyard and read, it's about 15C (60F) here today, can get some of my tan back. :beach:

03-03-2012, 10:51 PM

I've been recuperating after my travels. I slept most of yesterday and spent today worrying about the two cats meeting, then having them meet face to face and there wasn't any trouble: no hissing, no yowling, no scratching nothing. They touched noses twice when I first opened the door to the new cat's room so they could see each other, and thne, since they were so calm and friendly we opened it all the way and they were ok. Again they touched noses later in the day when the new cat wandered out into the living room. They've now groomed in each other's presence and slept in each other's presence and eaten from each other's food bowl. *I* am the one messed up, waiting for the other shoe to drop. I've done a small amount of stress-eating today but got back on track and actually tracked my food for the first time since the 29th. I am startng to wonder how to continue what I started there in my residency here in my home.

So that's it for tonight. I did have a hoped-for nsv. While at the airport I ditched my jeans in a garbage bin instead of putting them on and carrying them around with me. I was so stressed out. I knew I had that one last pair of jeans at home that I bought for $3 at the big sale at the 2nd hand store that were tight even in the calves when I got them. I was able to wear them out today. They fit at the waist/hips, thighs and calves, but are super uncomfortable low rise jeans. They are tight in the leg but they do fit. So, CREDIT for this and for tracking my food today and for using the resistance muscle.

Still pretty tired. I'm off to bed.

03-04-2012, 06:25 AM
Hi Coaches/Buddies/Friends!

It was an extremely busy day at work and when I noticed I was "thinking" of what to eat I pulled out my new Sumo Mandarin and peeled it. I shared a slice with a coworker. Later, I enjoyed my substitute sammie, almond butter and SF marmalade mixed together...spread on a toasted sprouted grain bun. My coworkers are still amazed I bring my own lunch. I've weighed this morning and am going down to decorate the healthy BD cake I made last eve. It's party day here. We're having a healthy new margharita lasagna I found at Costco (yes I did taste ), salad and cake. Simple.

BBE, is your boot camp in the weight room? I've never been to one.

onebyone, glad you returned safe and that your new family is getting along. Great nsv and kudos for jumping right back on plan.

Tazzy, kudos for getting rid of the chocolate chips!

03-04-2012, 07:51 AM
Diet Coaches/Buddies - Eating was 100%, CREDIT moi, including skipping my evening snack since we were out again. In the recent past, when I returned from being out, I had my evening snack regardless of the time - not rational eating even if I could say it was planned. At lunch, I made a point to avoid licking the knife with peanut butter since I've developed that habit and have found that I can come to have a goodly wad of the stuff in need of being licked. An obvious form of overeating is to take in a whole quart of ice cream, but a long term deadly form is to skip the little Beck steps to pick up a hundred calories here and another hundred there.

Exercise was my long walk, CREDIT moi, when the weather finally took a break from a slow drizzle. I planned to walk past Whole Foods and Trader Joe's without going in since my only reason would be to have samples - extra CREDIT moi for that plan and execution. I'm still feeling the "Boot Camp" in some muscles in my legs that, apparently, haven't been worked out lately; that's a good thing.

onebyone – Yay for your cats working it out. (How did your valiumed kitty survive on the flight?) Congrats for a $3 pair of jeans that can be worn. LOL at ditching jeans at the airport.

Debbie (Lexxiss) – Happy Birthday!!! May you have 39 more and 39 more again.

Kudos for continuing to bring your own food to a restaurant. There's many a post on 3FC from folks who are having trouble losing weight while they take advantage of free (or cheap) food prepared where they work.

Tazzy - Yay for chocolate chips going away. One square of good dark chocolate is good for the head and the body.

Readers - [B]chapter 6 Stage 3 The Challenging Situations Plan
challenging situations skills
Before the Event
General Plan for Eating Out
Hors d'oeuvres or appetizer: None, unless there are raw vegetables (without dip)

Soup or Salad: Make sure soup is a clear broth or consommι. (Most vegetable soups you are served will have too many calories.) If you prefer salad, make sure it resembles your basic daily salad and ask for dressing on the side. If there are extra ingredients (croutons, nuts, seeds, cheese, etc.) push them to the side so you won't eat them.
. . .

Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), pg 134.

03-04-2012, 11:35 AM
Good Morning. Coaches.

Big day yesterday. DS had a basketball game and a piano adjudication plus theory test - all an hour of driving apart. I worry about him too much. I am very much the momma bear. When he came out of his performance piece with the judge ( I am not allow in) he was not feeling great about himself. He dropped a few lines the judge had mentioned and I wanted to leap over the hedge, break down the door and give her a piece of my mind (HMMMMM) Credit I did not do that. Believe me, in my family of origin where crazy happened all the time, I deserve credit. Instead, I took my cues from him. He was quiet for awhile. Read a little and was back talking about other things within 15 mins. Then he had to go to the test took twice as long as everyone else because he is meticulous. He told us later at sushi that in the middle of the test he almost started to cry because it was hard and he was frustrated and didn't want to be so careful. My heart broke. All of this is too much for one poor mom in one day. The truth is, though, that he is not so little anymore. He is in fourth grade. He didn't give up even though it was tough. He snapped back to joy within an hour or two and was looking forward to camping in the basement with DH.

There is a lot I can learn from that kid. Things I never learned. Things I ate over. I even want to eat over them when it is HIM. Tracked all my food though and except for lurking cookie dough did well. I tracked the cookie dough and am still OP.

Today I have yoga which I don't want to go to but will. Then Fmaily swim day at the club. DS is itching to try a water squirting shark he got for a present. I feel I might be a target.

BBE: I love classes that challenge. I d lots of classes for the very reason you stated. It forces me to grow.
Lexxiss: Terrific about your new plans and your strength at work. I am trying a new "kitchen sink" smoothie with my juicer today. Sweet potato, greens, oranges, etc...
beverleyjoy: Recovery takes a long time. Be careful with yourself.
Tazzy: I'll make the cookie dough to keep the chips away from you but you keep the dough from me.

03-04-2012, 11:50 AM
Off on travels again today. Man will this ever stop? Today it's New Orleans, one of my favorites cities, but also a food deathtrap. So I need to stick to seafood with cajun seasonings without a lot of sauces, etc.

Have to report that I am finally clawing my way down the scale after DOM (death of mom). I am noticing when I am eating when I am starting to get full and also I am beginning to be willing to eat smaller meals...

One of the things that has helped me is not drinking. Unneeded calories...
Flight about to be called. Will catch up with personals soon.

03-04-2012, 04:01 PM
Happy Birthday Debbie!!

Hey Coaches! I'm sorry, I'm getting read for my first 40 day yoga challenge meeting/class this evening. The communication hasn't been spectacular and evidently there's a book I need to get started reading... so that's what I'm doing :) There's a nutrition piece to this too which will be fascinating to see unfold.

Best and will try to get caught up. Nameste :)

03-05-2012, 06:54 AM
Diet Coaches/Buddies - Two big one for me: First, I left food on my plate at the restaurant last night, CREDIT moi, eating less than anyone else at the table. And only had a small portion of the naan - which I've been known to over indulge - including sending the leftover with a friend so I wouldn't get into it today.

Second, I needed to walk (CREDIT moi) to Trader Joe's for some pecans for my favorite peanut butter, banana, pecan, toasted bread end sandwich. Seems that I've been declaring nearly every sample that Trader Joe's puts out as rare or unusual which is allowed on my plan. Once I see the sample, I'm sucked in. So I had this brilliant idea - I planned to walk directly to the pecans and then to the checkout. Voila! No FREE samples, CREDIT moi. I won't be able to do it that way every visit, but my resistance muscle needs a little boost right now.

maryann - That's a pretty special young guy to rebound so quickly - and to do so without eating over it. A good omen for making it through middle school when the challenges increase. And Kudos to you for not eating over his travails.

Donamari (fyreflie24) – Yay for a new challenge - will you do yoga every day for forty days?

maplover – Good luck in New Orleans - a city that knows food. I can't escape there without one of their fried shrimp po' boys. And watch out for the pralines, LOL.

Readers - chapter 6 Stage 3 The Challenging Situations Plan
challenging situations skills
Before the Event
General Plan for Eating Out. . .
Main course: Plain protein, steamed vegetables, and one grain; ask for no sauce or sauce on the side and use minimally.

Dessert: none

Bonus and Special Event Calories: Decide in advance whether to use these calories, and, if so, how. (For example, you might have a glass of wine; a small piece of bread with butter; a small dessert; or an extra protein, grain, sauce, or dressing.)

Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), pg 134.

03-05-2012, 09:04 AM
Hi Coaches/Buddies/Friends!

Thanks for the birthday wishes! Food was right on yesterday until I had extra cake last night. *credit* for choosing the one I made because I knew the ingredients, instead of the WF mystery carrot cake, which I'm certain had refined sugar and butter (ingredients not in mine).

I'm on the run this morning....didn't weigh but I have packed my Sumo mandarin, muffin, PB&j and some left over salad. credit.

BBE, walking straight to your pecans is such a success technique! credit Congrats to the Celtics yesterday!

maplover, I've never been to NE...can only imagine.

MaryAnn, great job not letting your feelings affect DS!

Donamarie, I'm so intrigued by your yoga/food/40 days.

Work calls.....

03-05-2012, 10:32 AM
HI... am checking in. Having great fun with my GS. I got to blow out candles on the bday brownies he made for me. Such fun... I am declaring that even adults must do this every year too!

I did have some birthday brownies... I am done with those. I got myself a small memo pad for my purse to keep track of what I am eating.

I have limited time on the computer. Hope you all are safe and doing well.

03-05-2012, 11:06 AM
Maplover: Best getting back in the saddle. Good for you for jumping back in. Best in your travels and getting settled in.

Maryann: I love your dedication to teaching! I love teaching and hope to be able to return to it someday. I’m working very hard on quiet and stillness as part of this yoga program; it’s amazing what it can do! Sounds like your son did really well! I faced some fears and resistance and bounced back! I want that so much for my kids. My oldest is struggling with that so kudos that your 4th grader did so well. It’s all a learning experience. It’s amazing how they teach us huh? Ah the beauty of yoga; when you don’t want to go is when you need to go the most :) Or so they say.

Tazzy: Ah yes, the dark chocolate trick. Know it well :)

BeverlyJoy: Have confidence friend, I’m hearing that soo important! My husband bought me a ring that says ‘believe’ for that very reason. Be gentile and kind with yourself and keep your goals in mind; that’s what helps me. I look at the food and try to remind myself that certain foods will keep me from my goals, from being healthy. Best to you!

gardnerjoy: I totally understand! My nutritionist told me I haven’t lost any muscle (evidently with a significant weight loss especially, you lose one pound of muscle for every 3 lbs of fat. She calls it ‘free muscle’; muscle we needed to move the extra mass) which means I’d lost 3-4 lbs that won’t show up on the scale. It’s possible you’re exchanging as well. You are also tall!! Have you done measurements as well? Body fat analysis? Best reaching your goal!

Lexxiss: Paid to exercise! Love it! New TV sounds awesome :) Awesome observations and strategies!!! I love being empowered! It’s kinda addictive :)

Isn’t it interesting when our bodies revolt? It’s a potent reminder of what they really want.

onebyone: awww kitties :) OH yay new jeans! Doesn't matter if they’re tight, only matter that they’re ON!

Bill: Well I do have a day off but I can also do a restorative or stretch class. Some days I have to go to class so I can move! I feel less sore after class, bizarre but true.

So 40 days starts today! I actually feel pretty good as I'm about 10 days in. It's quite the process. This week's theme is mindfulness and I have to start a meditation practice. Will keep you all posted!

03-05-2012, 12:27 PM
Hi Everyone,

Well I have to say thank goodness it's Monday, probably don't hear that phrase too often. I am glad this weekend is behind me as I got totally out of control. I thought by putting the chocolate chips into the cookies I could resist them and did for the most part. I did try one chocolate chip cookie and one peanut butter cookie after I made them (let's go with quality control as the reason - not lack of self control :o). Then I went to the party on Saturday night. It was a late Christmas party and one of the other guests brought shortbread cookies. Now there is a reason I did not make any Christmas goodies last year and I now know why. I thought I'd have one cookie as a treat, well that lead to having 3 at the party, okay I could deal with that. But it also lead to wanting to eat all the ones I made at home and I'm guessing I had half a dozen of them yesterday. I even asked myself a couple of times why I was eating them but the call of sugar and flour was stronger than my reply. So I have learned one really good lesson and that is that once I start eating sugar I cannot control the cravings so it's best that I keep it out of my choices for now. That's much easier to control during the week when the temptation is 12 miles away at my house! Also means that DH will be taking the rest of the cookies to his office tomorrow so I don't have to see them. I'm also not planning on buying more chocolate chips to replace the ones that were used. So there's a couple of credits for me.

I did read my ARC this morning, weighed (up but totally expected), ate my breakfast mindfully and planned and wrote down my food for the day. It's a new day and a new start. I'm not going to let a dozen cookies derail all the good behaviors I know I can do.

Have a great day everyone! No time for personals now - should be working!

03-05-2012, 06:25 PM
Good Afternoon, Coaches.

Lots of good stuff today.

Fyreflie: Congrats on starting your yoga program. i started a similar discipline - the course of miracles. It took me one year to complete. I actually did it twice. Each time I had a life changing experience - the first time I changed schools and met my beloved DH. The second time I started writing a book and getting my MFA. Big things are in store for you.
Tazzy: Boy, do I hear you with the sugar and flour. It is my downfall. I am glad you're back at work. Today is a new day.

For me: There was less grousing for chocolate at school. I still hit a blue patch but the damage was minimal. Credit for making a green eyed smoothie. I think it curbed my hunt.

Going home early from school today. I need to detach a little more from here and hang out with DS.

03-05-2012, 08:46 PM
Hey Beckies:

I found this in Yoga Journal and thought I'd share:

"Should you get into a situation when you're overeating all this beautiful, rich food... it's an opportunity to step back and say 'oh! Aren't I a fascinating being? Look at what I'm doing; I wonder what that's about,'and approach the episode not as a failure or 'bad', but just as 'here's another fascinating facet of my being'."

Yoga's about treating ourselves with more kindness... anyway, hope you enjoy :)

03-06-2012, 12:16 AM
I'm going to have limited internet connectivity for the next few days. Not that I've been all that active here! But it's important to say when I will be back to make sure I get here! So, expect to see me on Sunday or Monday.

Happy days, everyone! I'll try to keep reading even if I can't post and please know that I hold each of you in loving kindness and gratitude.

03-06-2012, 06:01 AM
Diet Coaches/Buddies - Good session at the gym, CREDIT moi. I picked up three of the four sets of dumbbells that I needed from the wrong locations and returned them to the proper locations after using them. I envy those folks whose brains compose operas or write great novels while working out; my brain wants to quit tiring out the muscles unless I let it amuse itself with reordering the weight rack, LOL. I added back into my routine two exercises that I had dropped because I didn't need them anymore - now, of course, I do.

Food on plan, CREDIT moi. I had the urge to get my fist into something in the afternoon so had a rare afternoon cup of coffee instead.

Joy (gardenerjoy) – We will think of you when you're not posting. Hope you're off to an adventure.

Debbie (Lexxiss) – LOL at "WF mystery carrot cake" - you don't seem to have absorbed their advertised image of themselves. [Thanks for Celtics - we Red Sox fans need such diversion.]

Beverlyjoy – Yay for having fun with GS. Kudos for getting the memo pad for your purse.

maryann - Yay for the blue maiden rescued by a "green eyed smoothie" - perhaps the theme of your next children's book, LOL.

Tazzy - Kudos for marching forth into the week - the weekend is so yesterday.

Donamari (fyreflie24) – Love the quote that includes, "Aren't I a fascinating being?" Do you think perhaps Beck is a yogi?

Readers - chapter 6 Stage 3 The Challenging Situations Plan
challenging situations skills
Before the Event
6. Imagine the aftermath. In Stage 1, you learned how to imagine the aftermath of a craving: the negative thoughts and feeling you would have after you gave in to a specific craving versus the positive thoughts and feeling you would have if you stood firm. Do the same with a challenging situation as a whole.

Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), pg 135.

03-06-2012, 08:38 AM
Hi Coaches/Buddies/Friends!

It's a work and travel day here, but first to check in with everyone. I resisted many food items at work yesterday. credit. Last eve, I reflected on what a success this is day in and day out. My journey is made easier. I'll weigh this morning and take my lunch with me. I still need to plan our evening meal on the other side...ah, I just figured it out. I already have a great salad made and I'll take some frozen homemade lentil soup.

Gotta run...take care everyone!

03-06-2012, 02:08 PM
Hello Coaches

The new kitty is sleeping on my lap, mostly on top of my knee, right now. Last night she perched on my chest to sleep, while Caesar slept on my arm. They were about 4" apart from nose to nose. I, of course, can report this as I was awake. :dizzy: It is odd having a cat who is deaf. We can't call her. If she hides we can't call to her to come out. We can't call her to eat. She has to actually see us, or come find us, if she wants something. She completely misses all of Caesar's vocalizations to her, good and bad. And when she sleeps, nothing wakes her up. Nothing! I have no idea how she survived on the beach, in the sand dunes, by the Atlantic Ocean. She must have had a series of angels stepping in from time to time. She has been teaching Caesar some cat-like behaviours he never did before, mostly climbing onto things and getting into things, he never cared about until he saw her do it. She's 1/2 his size so it isn't always a success for him.

Ok, let's talk about the food. I'm kind of a wreck right now. I suppose it's to be expected. My re-adjustment to the everyday is so/so, and I have been so/so tracking my food, and all that walking I did in KW has come to a complete stop. I have been weighing in *credit* The last two days the wii fit said 261.2 and today it said 261.8. *credit* as well for cooking from scratch yesterday and for having one small bowl of stuff and lots of very yummy leftovers for today. *creditx2* for remembering that I have a goal to be under 260. Somehow, after reaching my 10% and the 25lbs off milestones a week ago it's like I also thought *phew, I'm done* and I have been steadily loosening the reins more and more everyday-which is what is "bad" (lack of a better word here) about the WW program, in that I can make any food work within the guidelines if I track it, but a frosted cinnamon roll from a coffee shop, or a large muffin, really can't be my norm. And if I have one, I only want more and more (much like the recent observations here about sugar begetting sugar cravings).

Ok. Time to go.

Have a good afternoon everyone :wave:

03-06-2012, 10:31 PM
Good Evening, Coaches.

The day, I would say, was a success with the kids. Then of course was the staff meeting afterwards. I promised myself, double promised myself that I wouldn't speak. I go into a downward spiral after a meeting that I have spoken in, compulsively analyzing everything I have said and brutally judging it. Even after the double promise, I spoke but just once. Now I am home and trying to find space in my heart to allow myself a small voice. Usually self criticism drives me to food. Tonite at home I have not overindulged - credit. I know I will find away out of the job jungle I am in. There is a light>

What did Fyreflie say? It is a chance to observe myself as a fascinating being.

03-07-2012, 12:41 AM
Hi everyone,

Got through yesterday only eating 3 cookies and that's because that was the last of them. Weighed today and stayed the same. Read my cards this morning. When I wanted something sweet tonight I had stewed rhubarb and strawberries instead. It seems to be my go to dessert right now.

onebyone - I can relate to how you feel about completing your goes and sliding back in your habits, I feel like I'm doing the same thing. I was so focused on getting to 165 for the cruise that since I've been home I have not really been doing much else and I have another 15 to go. I also think I'm a little freaked out about being so close to goal and actually achieving this. Glad to hear the cats are getting along, I missed the post about the new one being deaf.

Hello to everyone else.

03-07-2012, 05:26 AM
Diet Coaches/Buddies - I did walk (CREDIT moi) to the polls to vote in the Super Tuesday presidential primary - for the sheer joy of exercising my rights as a U.S. citizen to do so, even though the results in my state were so thoroughly assumed that no candidate ran so much as a single advertisement.

Was 100% on my eating plan, CREDIT moi, including an evening event with both walking appetizers and a table with raw veggies and exotic cheeses. The appetizers included 'hamburgers' the size of a U.S. quarter - yes, really tiny - with a tasty salsa. Now that's the proper portion for serving red meat. I let the appetizers serve as my dinner and went on with life.

onebyone – Kudos for facing your re-adjustment, posting, and "cooking from scratch" - it's a big transition worthy of fighting your way through. Neat that the new kitty if finding its niche

Debbie (Lexxiss) – Drooling over "homemade lentil soup."

maryann - That's a neat success: to speak up, to live with yourself afterwards, and to not overindulge - Kudos.

Tazzy - Goodbye cookies - welcome stewed rhubarb and strawberries. Moving on.

Readers - chapter 6 Stage 3 The Challenging Situations Plan
challenging situations skills
Before the Event
6. Imagine the aftermath. ...
Immediately before you enter the challenging situation, imagine leaving it, having eaten too much. Can you see yourself feeling weak and defeated? Disappointed in yourself? Fearful of what the scale will show tomorrow? Unhappy about what you did? No longer confident in your abilities to lose excess weight and keep it off?

Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), pg 135.

03-07-2012, 05:08 PM
Bill: I wouldn't be surprised if Beck was into yoga... I might actually be able to find that out!

03-08-2012, 12:29 AM

I had a failure to resist a snack that comes in a bag last night. I did *credit* keep it to one handful and a bit. I turned and walked away from it at that point knowing this stuff can only make things worse/feel bad/make me crave more. I'll take another *credit* here for that. Tracked my food today. Weigh in tomorrow at my WW meeting. I have no expectation of weightloss given I havent done any walking this week, nor have I avoided salty things thereby inducing bloating. We'll see.

Must go. Very sleepy. will report in tomorrow with my results, good or not as good. G'night.

03-08-2012, 05:53 AM
Diet Coaches/Buddies - For exercise I did a different class at the gym, "Strength Fusion" (CREDIT moi), in my effort to reach muscles I've been ignoring; that it did. I'm pleased with myself for doing this but have to fight a tendency to just bash myself for drifting out of shape (or for not having been in the shape I fantasize). The class contained a bunch of young things who did the stepping parts smoothly while floating in air; I did better with the weights, but not anywhere near what I thought I would be able to do over the time period demanded. I'm a fan of heavy weights done briefly.

For the fifth straight night, due to an unusual convergence of activities, dinner wasn't cooked at home. I walked (CREDIT moi) to a favorite Greek place and got their veggie combo plate as a takeout. To stay on plan for the day, I ignored the pita bread - not that difficult since it's a rather bland pita bread and I'm a sucker for those artisan breads with extra salt, butter, and grill marks LOL.

onebyone – Ouch for snacks in a bag with Kudos for stopping and walking away. Seems like walking helps to keep your head in your game - here's hoping you can find a way to do that from home.

Donamari (fyreflie24) – " to find that out" is so much more exciting than just sending her an email and asking - it's feels so good to do something nefarious, LOL.

Readers - chapter 6 Stage 3 The Challenging Situations Plan
challenging situations skills
Before the Event
6. Imagine the aftermath. ...
Then imagine that you are leaving the event, having exercised your resistance muscle and stuck to your plan. Can you see yourself feeling strong and in control? Looking forward to getting on the scale tomorrow? Happy about how you did? Proud that you proved you can stick to your plan during a challenging eating situation?

Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), pg 135.

03-08-2012, 07:59 AM
Hi Coaches/Buddies/Friends!

Yesterday was an easy OP day. I like when it's easy. DH and I had made a plan together and when I felt like a snack later in the afternoon I distracted myself by hauling my bike out, walking to the corner to fill the tires and then riding over to the mall. It was a bit chilly but it felt good to be on my bike again since I find every year it's hard to do that "first ride". My mind still tells me it's too hard but the reality is that it isn't anymore. *credit*

BBE, great job staying OP even as you had dinner out...again. Passing on the pita -knowing it was bland is such a success strategy....thinking like a thin person.

We went to the hot springs yesterday morning intending only to "soak". DH was engaged in conversation with a weight lifting buddy so I had lots of time to think, not think and enjoy the sun. As I watched all the locals come and go I was again amazed at what a healing spot we have. What continues to fascinate me is that there is not an obsession with suits, looks, fat, skinny or any other physical "stuff". We all are what we are and it seems the great interest is who we are. Nice.

03-08-2012, 09:50 AM
OH! Nefarious!! LOVE IT! Yes that's me...through and through :) LOL

03-08-2012, 11:33 AM
Good Morning everyone!

Yeah, a perfectly OP day for me yesterday! No sugar, no refined processed carbs and I said NO CHOICE a lot through the day. As I was making lunches for today a box of cookies kept calling me but I kept saying you can at least make it through one day. :carrot: And I did and the scale showed -2 this morning so that should be enough incentive.

Read my cards yesterday and today. Added a new card yesterday that says "Flour and sugar make dough", as I thought my abdomen was looking kind of doughy yesterday. Planned my food for today and will continue on. Credit for that.

onebyone Credit for walking away from a bag of snacks. Good luck at your weigh in this morning. Is this your first one back in Canada?

BBE Credit for trying new classes at the gym. My plan for today is to walk outside tonight as we have another warm pre-spring day of 10C (50F). I have some DVD's to take to a friend in the neighborhood so that's a good way to do it.

fyreflie24 Credit for your yoga challenge.

lexxiss I'm jealous that you can take your bike out already. I'm hoping I can do that my mid-April. Credit for enjoying your time in the hot springs.

maryann Credit for not eating your way through your feelings after your meeting.

Hi :wave: to everyone else, hope all are well.

03-08-2012, 01:41 PM
Good Morning,Coaches.

Credit that on Marathon Wednesday I made a commitment to be done eating by 4:00. Credit that I didn't stop and dive into cookie dough. I had to tell myself several times, "You are not going to stop." I then remembered that last time I ate cookie dough and felt sick. This is unusual because I usually fail to remember how icky I feel after overindulging. Credit for a long walk instead. Woke up this morning and was down in the scale. No kidding? This isn't rocket science and yet . . .

Good to have the morning to myself and catchup.

Tazzy: I have been six pounds from goal forever. For me it is what it is. I have kept the other weight of for almost two years and I need to give myself credit. I also look at what Beck says, "How would six pounds really effect my life." For me, I am just continuing to practice discipline in all of my affairs because my life goes better that way. Congrats fora perfect day. I want one. Today will be it.

Lexxiss: Terrific to think of you soaking. I can't soak but I can sit by my fire for a few hours and stare into it.

BBE: Credit you for hanging in with the young ins. I look around at my gym and know I am definitely in the older third. My goal is to be there doing yoga into my 80s

03-08-2012, 02:23 PM
So catch this. I went to the nutritionist this morning. We'd discussed that I had set an intention (not a goal, a goal is a destination. An intention is something that is omnipresent, right now) to mindfully nourish my body for health and fuel. My nutritionist decides, to support this goal, that she is going to weigh me backwards so I will not have a weight number until April 19th.


The idea is to get in touch with my body and really be present in my food choices. I will get body fat info (next week in fact! yay! I love body fat info!) as that's good info on how my food choices are affecting my body composition. She asked me to be mindful of the work my body is doing right now and be really present with that as well. As a result, I won't have number updates for a bit. This is going to be an interesting ride :)

BIG CREDITS Tazzy and maryann! :)

03-09-2012, 05:14 AM
Diet Coaches/Buddies - Exercise was a walk (CREDIT moi) to Whole Foods where I skipped some samples (CREDIT moi) but not one cheese with a walnut date bar topping (Ouch).

Food was on plan (CREDIT moi), except for an extra orange for evening snack (Ouch). I did have some thoughts of snacking during the day because I had something to do that was a chore. DW's good lentil stew for dinner tasted especially good after five nights eating out; that stuff tastes better reheated a week after being made. Thank you India for lentils.

Debbie (Lexxiss) – Love your description of the Hot Springs without pretense. You Colorado folks are doing something right to, once again, be named the least obese state in the U.S.. Congrats for your contribution to that statistic.

maryann - Kudos for the mantra, "You are not going to stop." [Neat vision to be doing yoga in your 80's.]

Tazzy - LOL at "Flour and sugar make dough" - neat to look at my mid-section and think 'dough' since I'll remember where that comes from. Kudos for using NO CHOICE throughout the day.

Nefarious (fyreflie24) – Neat distinction between intention and goal - I hadn't heard that before. Yay for body fat info - I've always wanted to be submerged for the ultimate body fat measurement, but couldn't figure out what I'd do with that number if I knew it.

Readers - chapter 6 Stage 3 The Challenging Situations Plan
challenging situations skills
At the Event
7. Use Good Eating habits. Don't make an exception about how you eat. It can be especially difficult to enjoy every bite when you are distracted by noise, conversation, and people walking around. Be sure to eat all of your food slowly, while sitting down and focusing intently on how it tastes. Otherwise, you can eat mindlessly and wonder, Where did all my food go? and be tempted to eat more.

Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), pg 135.

03-09-2012, 09:43 AM
Hi Coaches/Buddies/Friends!

Yesterday OP, weighed and have a plan for today which includes exercise. *credit* I'm taking care of business here this morning since I got called into work tomorrow. We'll enjoy our pool day then travel early in the morning. I'll take my bike with me this time. Yesterday I rode to the pool and back despite chilly temps. Now I'm in the mood.

03-09-2012, 11:21 AM
Good Morning everyone,

Day 2 of no sugar or refined foods yesterday. Did have a couple of squares of the 85% dark chocolate but consider that a credit when I would usually eat a lot of chocolate chips instead! Did not get the walk in I had hoped as I got a bad headache in the afternoon and just wanted to sit and not do anything.

Weighed today, down .2, read cards and have food planned for the day. I am very happy it's Friday!

Have a good weekend everyone.

03-09-2012, 11:31 AM
Good Morning, Coaches.

After reading Tazzy's perfect day two days ago, I wanted one. I did it! A perfect food day tracked and no candy. It has been awhile since I have not"fudged", compensated or substituted junk food for nutrition. It feels good. I did feel my body miss the extra sugar. Just for today, I have a plan for another good day. Step class, some cooking for a party tomorrow, writing.

Lexxiss: Enjoy bicycling on the other side.

BBE: It is not really fair if they will offer samples with walnuts on them.

Donamari: Very interesting to see your process. Your body has been through a lots with the gains and losses of the past few years. This could be just what it needs.I know it took me several years to come down from over 200 to where I am today.

03-09-2012, 02:02 PM
Hi ... Glad to be home where I have more of a food comfort zone. I enjoyed my time with family. GS is taking Tae Kwon Do. It's a hoot to see 4 & 5 year olds doing this. Great fun.

I have eaten some different things - testing when I can eat (or not). Hope every one is doing well.

I have my arc/rc cards out and ready to read.

03-09-2012, 06:40 PM
Hi coaches

I was struggling with my food pre-WW weigh-in. I had a Big Soup from a store the day before weigh-in. I had a few other things that I knew were salty. It's like I made a decison to be rebellious again. I had really given up the fight for months. For some reason I have picked it up again. It's like I get into this headspace that says "yeah? SO WHAT?! I'm going to eat x and x and x, yeah I'll track it, yeah I'll go weigh in, but I DARE YOU (who the heck am I talking about anyway here? But this is what it feels like) to tell me *I* can't have this and I DARE YOU to show up on the scale". It's a whole lot of arrogance, a lot of resistance and just being angry. So I was +2lbs from my last weigh-in, a night time weigh in btw, in Key West. I thought for sure I'd see a drop just because I am weighing in in the morning. No. My food free-for-all has bled into today too. I am already over my daily points for the day, but not for the week. So I am fine but I had an unnecessary sweet thing again today and then chose to eat it when I stopped to question msyelf about it. So many things that were so easy for me to do in Key West I just can't do here. I am not walking at all. Just like what I was like before Key West. But give me the warm weather, the exotic interesting location and I walked without thinking until I was tired and only then did I turn around to go home. I think I am going to ask DH if I can get my swimming pass this weekend. I hope I can. I have a great new swimsuit and lots of nearby pools to go to and I need the physical activity. And I am very frustrated by not having an official workplace. It was tough making even my one small print this week. I can't find any studio space locally. None. It is all to the south in the heart of the city and that means traffic and commuting big time. At least an hour each way, probably 1.5hrs is more realistic. So I have to find a way to make this all work. And this brings me back to: de-cluttering. I feel like I have made zero progress in my life. Like I went away for a month and had a fantasy voyage in art and now I am back to reality and I don't like it much. No wonder I feel mad and don't want to curtail my food. *sigh* But I really wan to be in the 250's so I have to smarten up and follow the plan. Beck and WW both and OA too--I need to give the local OA's another try.

Anyway, that's how thigns are with me. Tumultuous. I'm off to go get DH from work and then heading out to do my volunteer stint at the guild: cleaning up the studio. At least I won't be home eating.

Have a good evening coaches.

03-10-2012, 06:36 AM
Diet Coaches/Buddies - Did another Boot Camp at gym, CREDIT moi - feeling slightly more coordinated than before while doing a rapid movement kicking alternating feet forward. Then took a walk with DW (CREDIT moi) up a local little hill where the only birds we saw were magnificent Hooded Mergansers on the lake at the bottom. And then walked (CREDIT moi) on an evening errand - only 20 minutes each way - where I kept debating whether to take the car since I didn't want to be late. A good exercise day.

Food was on plan, CREDIT moi, including the planned single fruit for evening snack - half a mango picked up at Trader Joe's earlier in the week. When I saw DW having trail mix with her tea, as she always does, I wanted some, but used the simple NO CHOICE to make the thought go away. If every day was this good maintenance would be a breeze.

onebyone – Kudos for recognizing that you demonstrated in Florida how you want to live and now need to tweak your activities and/or environment back home to achieve the same - somewhere to let your rebellious 14-year-old roar other than with food.

Debbie (Lexxiss) – Yay for bike riding as a normal thing.

Beverlyjoy – Neat to be exploring what you can eat. LOL at the very thought of 4 and 5 year olds doing Tae Kwon Do.

maryann - For celebrating your own perfect day, Kudos. [Ya made me think: I love my walnuts, but never over eat them; in the past, I've overeaten cashews, almonds, and pecans by the handfuls - but never walnuts. Maybe it's a more healthy nut or something.]

Tazzy - Yep, Kudos for a small serving of soul-satisfying dark chocolate rather than a handful of milk chocolate chips. Ouch for the headache - hope that passed quickly.

Readers - chapter 6 Stage 3 The Challenging Situations Plan
challenging situations skills
At the Event
8. Find an ally. Is there someone at the event in whom you can confide? Alert your ally in advance that you might need help if you have an intense craving. He/she could leave the room with you or distract you with conversation. Often just declaring aloud, "I'm not having dessert," can be enough to exert the control you need to follow your plan.

Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), pg 135.

03-10-2012, 07:03 PM

Still off track, still eating too much. I'm really having trouble keeping the food to "normal" suggested portion sizes. I've already gone over my daily points for the day and have 15 extra weekly points left for the week. It's time for me to start making the filling yet low in points soups once more.

I'm pretty sure I'm using food all the extra food to deal with frustration and irritation. I'm back to not having many people to talk to again. But, oddly enough, since I got back from my trip I feel more connected to where I live. I feel a bit more fond of it I have noticed. I am surprised by that.

I did a positive thing today *credit* I got my 3 month aquatics/aerobic membership today. But, because I was honest, on the mini-questionaire I had to fill out, I answered yes to "has your dr ever told you you had high blood pressure" and "do you take medication for any conditions" and so this means I have to get a dr. note to take part in classes. A delay. But I'll get it done.

Bye for now.

03-11-2012, 06:12 AM
Diet Coaches/Buddies - Food was on plan, CREDIT moi, despite several urges to nibble something to make feelings go away. I focused on the thought that food had never made feelings go away for me and that food eaten that way had almost always led to more food. And more food brought about some negative feelings for mindless eating. For which food is a tempting notion to make those go away. Wash.Rinse.Repeat.

Exercise was breathing, LOL. Except that, unexpectedly, we had guests and ended up walking (CREDIT moi) out to dinner. I left half my food (CREDIT moi again) which came home in a doggie bag - probably for dinner tonight. Today is the day I tick my counters - CREDIT moi for making five years at maintenance. Hats off to Dr. Beck for writing the books that made that possible.

onebyone – I know about attempting to use "extra food to deal with frustration and irritation" - it calls like a drug, I will make it all go away. It lies.

Super Kudos for doing your aquatics/aerobics membership!!! What a stellar way to get your neurons jumping like they were in Key West. Ouch for the delay for a permission slip from your doctor. Do you now have to find a doctor in your area to get that?

Readers - chapter 6 Stage 3 The Challenging Situations Plan
challenging situations skills
At the Event
9. Use Resistance Techniques. At the event, if you are tempted by unplanned food, do the following:
Label what you're feeling at that moment: I'm just craving/hungry/thirsty/tired/upset/stressed/celebrating/happy.
Stand firm: tell yourself, NO CHOICE ... I'm not going to eat this food.
Deal with disappointment: Oh, well, I wish I could eat this but I can't, so I'm going to accept it and enjoy socializing ... I'm really going to enjoy getting and staying thinner.
Breathe deeply; relax.
. . .Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), pg 135.

03-11-2012, 07:17 PM
Hi Coaches/Buddies/Friends!

I had a very productive morning. I weighed*credit* then made my own morning stretching music and tried it out. It's just over 20 minutes-perfect. I had alot of "Beck" thinking time as I putzed and also put kale (for chips) in the dehydrator. I was noticing my daily habits (OCD) and making a connection with my food habits, especially my choices of comfort foods. A meditative morning....then I got the call to come into work (ASAP) if I could because a waitress got dizzy and sick while working. I switched headspace and was at work in 15 min. Nice for the wallet.

So....DH and I are going out for dinner. He had wanted to go this morning before I ran out the door. I'm committed to healthy choices.

03-11-2012, 10:34 PM
Good evening all.

Quick checkin. I am committed to writing one more page in the next hour so we can have family film night.
Food was off the deep end yesterday. A dinner with old college buddies and I didn't try to track my food. I hear you, Onebyone. It is tough to get back on track.
Beverleyjoy: Glad your trip went well. glad you have your arc cards with you.
BBE: Congrats on five years. Hopefully in three more years you will be toasting me :)
Lexxiss: Enjoy dinner out.

03-11-2012, 11:02 PM
Hi Coaches

My food today was more measured and I stayed within my points for the day and I got some walking in. *credit x 3* I also weighed in and saw: 266.4. I am 5.4lbs up from my last KW weigh in, and 3.2lbs up from my last weigh in here. I can't believe I have actually gained that, that it's real weight. I haven't overeaten to warrant a weight gain like that. It's got to be water retention of one kind or another. It's really bugging me though so I need to just put it behind me. Focus on each day as it comes and also make sure I up my water intake which is pretty much at zero.

Today I walked a little. I am exploring the local "parkettes" - some strange local variation of a park. I am thinking it may become an art project and this is my research. There are 36 parkettes in this town and I visited 6 today. So I got in and out of the car and explored the parkette when we got there. It was interesting. The weather was fantastic this afternoon. Sunny and really warm. I loved it.

I also cooked from scratch today and made turkey soup and I have a chicken and some more turkey in the crockpot cooking. I just wanted to have some ready cooked food for the rest of the week. I don't want any excuses for going off-track.

Guess that's it. Tomorrow I am visiting the "only historical site" in this town north of me. I was chosen as 1 of 6 artists to artistically re-interpret the site for their 150th anniversary celebration. I get to have access to everything and to request access to specific things for my art project. I asked to have a walk through before I do that so I can figure out what direction I want my work to take. I am going to really enjoy this project. My due date is May 4th for 1-4 pieces depending on size.

Ok, time to go. See you here again tomorrow.

03-11-2012, 11:39 PM
hi. I am back. I read my advantage cards this morning...oh my, they are powerful. I did that and spent the day trying to sort thru receipts for taxes for my business.

Wow, wonderful to see the same names and the successes associated.

You are inspiring!

HIkergirl aka Susan

03-12-2012, 07:31 AM
Diet Coaches/Buddies - A superb food day for me, CREDIT moi, one of my best in a while. At a pot luck lunch, I had one plate of veggie dishes with a big salad, absolutely skipping the dessert table - not a crumb from the plate of homemade brownies or a nibble from a dish of tree nuts!!! That meant I skipped my morning snack.

Got in a walk, CREDIT moi, in the warm afternoon where we encountered an (unwelcome) Mute Swan. (They eat the vegetation needed by the other water fowl and root up everything.) Then missed my afternoon snack because there wasn't enough time before dinner. And had exactly half a grapefruit for evening snack - the amount of evening snack on my plan. Yep, superb day - the resistance muscle needs more of those for proper training.

onebyone – Yay for getting involved with the parkette system for getting yourself involved with your present. Ouch for the number - water weight does hit now and then. [Note to SpellChecker: I no NOT want that changed to parquet, LOL.]

Debbie (Lexxiss) – Congrats for being so together that you can get to work in 15 minutes in response to an emergency. Yay for putzing.

maryann - Yep, it's tough to get back on track - but that's where to go.

Susan (hikergirl) – Thanks for the reminder that the Advantages Card can be so powerful. Good luck with your taxes - I've got some of that hanging over my head also.

Readers - chapter 6 Stage 3 The Challenging Situations Plan
challenging situations skills
At the Event
9. Use Resistance Techniques. At the event, if you are tempted by unplanned food, do the following:
. . .
Distract yourself. Get involved in a conversation or activity.
Go to the restroom or outside to read your Advantages Deck and Response Cards.
Drink a no-calorie beverage.
Distance yourself from the food.
Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), pg 136.

03-12-2012, 10:02 AM
Good Morning, Coaches.

Early for me with the time change. I had a terrible night sleep. I always panic when that happens. How am I going to go to work and do all I need to do? It all works out. If I modify Beck a little "Sleep is not an emergency." maybe I will calm down. Said my morning prayers, tracked my food, plan to sit while eating.
BBE: Credit for a terrific day. I am going to think about your great day and have one myself.
onebyone: credit for the honor to be selected by the city council.
hikergirl: Good to hear from you.

03-12-2012, 12:26 PM
Good Morning. Trying to get into the swing of "Beck things". Being gentle on myself. I cannot face standing on the scale right now. I will do so.

the good news is that I have all of my prepared material ready to review. I have already reviewed my Advantages this morning. I will complete the daily checklist.

I too am sleep deprived, but not because of the time change, but because of howling winds last night and this morning.

Have a good day everyone.


03-12-2012, 12:30 PM
Oh, one more thing. While I do not have an IPAD/tablet, or a smart phone---is there an ipad/tablet application for Beck Diet? I have searched the internet and cannot find one. I thought that I would check with you folks.

03-12-2012, 04:39 PM
Hello all. I am new to the Beck Diet Solution. Actually on day 2. Ok, so I got the index cards, made my list of reasons to lose weight. I even got a holder to keep the cards in so I don't have to worry about losing them. I do have a question. Did any of you do the diet and back up diet plan? I am following Intuitive Eating, this is the only plan I would like to follow, so I was wondering how many of you did the main one and the back up one. It seems to me and maybe I am wrong, but it almost seems like you are setting yourself up for failure if the first one does not work, anyway was just wondering.

03-12-2012, 09:44 PM
Hello Everyone!

Had a pretty good weekend OP. Weighed, did not read my cards (seems to be a weekday thing), ate slowly, mindfully mostly and did my food plan. Got to Zumba on Sunday, sure need to get my exercise up again, have really been slipping with that. I just got home from a 30 minute walk and on my new pedometer it tracks aerobic steps as well so when I take at least 60 steps per minute it counts to that. Got 27 minutes of aerobic walking so I'm really happy with that. It also nice with the time change that it's still so light out as I can go after dinner with lots of time in daylight.

I did have a McDonald's shamrock shake on the weekend, it was planned for, last time I remember having one was in the 80's. Wow, somethings really do stay around for a long time. And the funny part was I remembered it tasting much better than it really did! So I should be good for another 30 years before I have another one. I had one unplanned trip into a box of cookies when I was frustrated with DH, not that it bothered him that I was eating the cookies. :dizzy:

I have decided that I need to have a new goal to work towards as I'm just coasting along here not doing too much. So last night I thought of what I would like it to be. I turn 50 in June (eeekkkk!!) and I would like to weigh less than 160 and be in the 50's at 50. It doesn't look like much with the weight my ticker is at now but I'm about 4 pounds above that so ideally I'd like to lose at least 10 pounds by June 24. So there it is in black and white and will be read by all of you! I'll add another small ticker to my signature to track it also.

CatholicCajun :welcome2:to the board and the world of Beck. I did have 2 diet plans in place when I started Beck last August. Calorie counting was my main plan and Weight Watchers was my back up. I am now following more of an Atkins approach but I know I can use either of the others for back up. I don't think you are setting yourself up for failure by having a back up, not every program works for every person and it has to be more of a lifestyle change that you can see yourself working with in the future.

hikergirl Welcome to you as well. I know what you mean about howling winds, not sure what area of BC you are in but I'm in Calgary and with all this lovely warm weather comes the chinook winds and they are really blowing right now. Just happy they are not blowing all the snow with them.

maryann Hope your day went well and the lack of sleep did not cause any problems. I like your "sleep is not an emergency" card, I have one very similar that says "hunger" is not an emergency.

BBE Credits for inadvertently missing your snacks and doing the skip a meal experiment. And also a big thanks for being so committed to keeping this thread going each and every day!

onebyone Credit for getting back on track now that you are home. Hopefully the scale adjusts from your travels. It took me about a week for things to get back to usual.

Lexxiss Hope your dinner out resulted in healthy choices!

Time to go and watch some reality TV, at least I got my exercise in first. Have a good night everyone.

PS - Glad I copied this as the server kicked me out 3 times.

03-12-2012, 11:20 PM

Just a short check-in tonight.

I can't say for sure how often I fought off the urge/desire/sabotaging thought to eat a sweet thing today. It seemed everywhere I went I was all of a sudden planning in my head to get a coffee and a ____. In the end I did buy the coffee but not the sweet thing.
credit. moi.

I weighed in on my wii ft and saw a -2lbs show up. Back under 265: 264.4. Thank goodness. I was very unhappy over that 265 mark yesterday. I am so close to have 0 extra points for the week that I really needed to tow the line and I did. I also managed to get my 2hr walk in, though it was a combo of shopping and looking around the historical site I will be using for inspiration for an artwork. I saw quite a few interesting things at the site that could suggest ideas for prints, which is what I am committed to making for them. In the consultation/examination/minor surgery room of the historic site were three sets of tools/blades, each set progressively smaller, for the purposes of amputation. There was a blood letting set and tongs which removed tonsils. On the wall was a price chart for various services provided by the dr. I took a picture of it for examination at home. This doctor stuff is by far the most prominent thing in this historical site. The sheer *drama* inherent in it is hard to match with the other normal everyday goings-on of the household itself. I don't want to forget that the life of the country doctor was supported by his wife and kids too. No man is an island after all. Anyway, *credit* to the builder of Hillary House for making a house with lots of stairs and great big rooms whoch provided a visitor 149 years and 10 months later with some physical exercise tramping through its hallways, staircases, and across the well-worn floors.

:wave: to everyone and a hello to CatholicCajun *welcome* and hikergirl too.

03-13-2012, 01:48 AM
I'm back!

We were on an adventure -- a trip to Kansas City (everything's up to date there!). We had a good time seeing all the sites, especially the new Kauffman Center for the Performing Arts, designed by Moshe Safdie. Quite impressive. Of course, to really appreciate the architecture we had to see a show in each of the two venues -- the Chieftains 50th anniversary tour on Wednesday and the modern opera Nixon in China on Saturday. Both fun and both very different from each other. Amazing acoustics.

Now that I've publicly connected my gardenerjoy persona to my blog with my real name, I'm hesitant to proclaim that we're leaving town. Of course, I trust everyone who posts here and the known lurkers (hi silverbirch and Woodland!), but there could be complete strangers about as well. The next time you suspect I'm on an adventure, I'll be in Ireland (thus the Chieftains concert).

Food was reasonable given the relaxed constraints of vacation. A refrigerator in the room made it easier to eat half of what I was served. We ate the last of various leftovers on the drive home, negating the need for the one McDonald's stop we still occasionally make -- on the way home from a trip. I had some really wonderful meals and I did not miss washing dishes! We managed to make a home-cooked meal, including vegetables, when we got home with no trip to the grocery store. But I'll have to go shopping in the morning.

Congrats BillBlueEyes on 5 years of maintenance! Awesome! And so inspiring!

Welcome CatholicCajun and welcome back hikergirl!

03-13-2012, 06:31 AM
:welcome: CatholicCajun :welcome:

And, in case you didn't get this 3+ years ago, :wel3fc:

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

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

03-13-2012, 06:38 AM
Hi Coaches/Buddies/Friends!

A brief check-in...I am amidst printing miles of annual reports and had to download adobe on the new computer in order to complete the task. I need to sign off the internet now. credit for weighing while downloading. I had another great food day at work, a healthy and meatless dinner then ate an unplanned snack later. ouch. I had been thinking earlier about going to bed early because I was tired and instead watched a movie.

BBE, superb day! credit! Haven't heard of a mute swan before...thanks for my educational moment this morning.

onebyone, credit! for recognizing what you need to do to get through the rest of your week with your points and resisting all sweets!

hikergirl, welcome back! I have a not so smart apps here.

CajunCatholic, :welcome2: I do have 2 first is South Beach Diet and my second is calorie counting. I find that several times a year I go to my second plan and count for awhile. I try to make sane decisions recognizing that my brain isn't very intuitive around food.

Tazzy, yay for setting a new goal!

gardenerjoy, great trip with continued thoughtful choices! Glad you had fun.

MaryAnn, hope you are feeling better! I use my Beck train of thought for other things, too.

Ok, must get back to paperwork....I have to go get paid to exercise this morning. Lunch is already packed.

03-13-2012, 06:57 AM
Diet Coaches/Buddies - Another good resistance muscle day, CREDIT moi, just for living my plan for the day. How easy could it get, LOL. The big deal for me is sticking to one serving of fruit for my evening snack - last night was half a kiwi - instead of supplementing it with an orange or two and an unmeasured bowl of seedless grapes. I fought the grapes by . . . drum roll . . . not buying any at the supermarket on Saturday. It's easier to not eat grapes that aren't there.

Did gym, CREDIT moi. The class I intended to take wasn't held so I'm headed back today. I work harder in a class than I do on my own, which annoys me no end. Methinks I should be able to motivate myself in isolation. Working out alone goes well when there are specific numbers like a chest press with dumbbells of xx pounds. But the aerobic stuff working all the little muscles works better for me in a class.

onebyone – Yay for plenty of exercise in a 149.10 year old house. Kudos for having your coffee without pastry, especially since coffee shops sell stuff with lots of butter.

Joy (gardenerjoy) – I'm jealous that you got to see Nixon in China - I happened to be in Houston the day it opened, but wasn't able to go (don't even know if tickets would have been possible). Sounds like you used your time well. Neat idea to use your hotel fridge to help manage your restaurant portion sizes.

maryann - Gonna remember that one, "Sleep is not an emergency." Particularly when there's something I'm supposed to do and find bed time a good reason to stop.

Tazzy - LOL at "not that it bothered him that I was eating the cookies" - it's always that way. McDonald's shake was my comfort food at the airport after a particularly difficult business trip I had to take periodically. I don't know if they were tasty - they were comforting.

Susan (hikergirl) – Yay for "Being gentle on myself." Wish we had all been taught that as kids. Can't help you with an iPad application for Beck stuff.

CatholicCajun – Neat to be so organized that you've got your Advantage Cards in a holder. Since you mention day 2, does that mean you're reading the pink book (Beck's second book, the green book, uses Stages rather than days)?

I've used the same home grown eating plan since I've been doing Beck; it fits my life, including that my evening meal is designed and prepared by my DW at which I use portion control. I added Calorie Counting as my backup plan in case I find myself wandering and in need of a more rigorous approach. It feels more like a safety net than a setup for failure. Glad you've joined us on this thread.

Readers - chapter 6 Stage 3 The Challenging Situations Plan
challenging situations skills
At the Event
10. Give yourself credit. Praise yourself at the moment for every positive eating behavior you use and for each instance of resisting unplanned food that tempts you.

Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), pg 136.

03-13-2012, 09:08 AM
Thank you all so much for the advice and the welcome! I am using the pink book, did not there was a green book. Am getting ready to read day 3, peeked at it last night and I think it's about eating standing up, something I RARELY do! The only time I do it is if I am at work, I am by myself in one of my stores and I have customers looking around and I am starving, then I will take my lunch up front and eat standing up, but I avoid this if possible. Have a blessed day all!!

03-13-2012, 09:10 AM
:welcome: CatholicCajun :welcome:

And, in case you didn't get this 3+ years ago, :wel3fc:

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

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

I was googeling for books that "change your thinking to lose weight" or some words to that effect and found the Beck Diet, I have been on 3FC for awhile and saw the thread under this title so thought I would join in.

03-13-2012, 11:57 AM
Hello on this Tuesday morning. I just read your posts and I must say that it is such a positive read. Supportive. No wonder everyone has such great stats. Slow and steady wins the race is what I read here. Slow and steady is not one of my attributes when it comes to food and it is what is needed for me. This thread is a good place to be. This kind of a change cannot come happen immediately.

You all sound as if you have wonderfully rich lives in each of your own special ways.

Read my advantages
Read my responses
Gave myself credit
Got moving spontaneously
Identified hunger vs non hunger
I got back on track
I contacted my diet buddy (3 fat chicks!)

Need to work on:
Weigh myself
Eating slowly, sitting, enjoying every bite
Got moving planned
Tolerating hunger and non-hunger without eating
Recognizing fullness 20 min after eating
Stopped eating when my food was gone
Calmed down before I ate
Fill in my food plan chart
Followed my plan precisely
I used resistance techniques
Fill in cheat sheet

03-13-2012, 01:07 PM
Hi Coaches

We made food last night and there were leftovers *credit* and I opted to have them for breakfast today. I made a conscious decision not to check my food tracker to see how many ww points that food was. I just ate it all up. And in hindsight, which kicked in right after I ate the thing, I would not have used up 2/3 of my daily allotment on this food. I would have, in fact, thrown it away.

Oh well.

I weighed in this morning on the wii fit *credit* to see 263.9. OK, great. I have 2 days until my official weigh-in. This number can keep going down thank you very much.

But in order to do this, and with my high points food this morning, I have to be careful for the rest of the day. Lucky for me I have wonderful soup in the fridge so I'll load it up with extra veggies and that will take care of the food part of the day. the exercsie part has to happen as well. I am actually thinking of a walk outdoors *gasp*. If I don't do that by the time DH gets home from work, then it is bouncing time on my mini-trampoline. And I need to drink some water today. That's been really lacking.

Not much else to say about the day.

Bye for now.

update: no exercise today but stayed to my foodplan. Still have to drink some water but that isn't so tough. Pretty good day: 90% I'd say.

03-14-2012, 12:45 AM
I got a nice weight loss from my vacation. That's normal for me now, credit!

I eat lots of new and different things, but I'm always aware of portion sizes and frequently leave food on the plate and/or take some back to the room. We make breakfast using foods from home and eat it in the room -- I reduced my breakfast size and skipped several snacks in order to compensate for all the hidden calories that can be lurking in restaurant meals. Of course, making use of the beautiful exercise room and walking a lot as a tourist helped as well.

WI: -1.75kgs, Exercise:+0 445/1400 minutes for March, Food: 100%op, Read my Advantages and Responses: yes

03-14-2012, 06:55 AM
Diet Coaches/Buddies - Did my gym class, CREDIT moi, right after I reported here yesterday morning. There were only three of us so it was nearly a personal training session. While balancing on one foot I noticed that the little muscles in my feet need some work. Another place where the small muscles show their importance.

Food was spot on, CREDIT moi. I had my normal sabotaging thoughts that a little trail mix would do wonders for my constitution. My constitution replied with NO CHOICE and continued. Evening snack was half a mango which fits my plan. Again, no supplements. And a small nit: I'd fallen into the habit of swiping the peanut butter off the knife with my fingers and then into my mouth using the logic that I'd taken the proper serving on the knife and so was eating on plan. I've decided that's erroneous logic as well as bad giving-in muscle support. So, the peanut butter goes on the toast or back in the container and the knife gets washed immediately - small CREDIT moi. Part of my reasoning was that our dishwasher does poorly on the peanut butter on a knife. Eating it wasn't the only solution - duh!

onebyone – Kudos for hindsight - as better than being oblivious. Yay for the plan to walk outdoors. We sat out on the patio for a spell before dinner - our first time out on the patio for the year.

Joy (gardenerjoy) – Super Kudos for having vacation weight loss as your norm - that's such a good sign that your current eating plan is just ... you.

Debbie (Lexxiss) – LOL at the multi-tasking - weighing while downloading Adobe.

Susan (hikergirl) – Yep, "Slow and steady" seems to work best for me, also; although I still find myself having this fantasy of going to a fat ranch for a year to have perfect meals prepared and no other food available. It's a fantasy about getting away from the continuous stream of food appearing before my eyes.

CatholicCajun – Terrific if you've got a head start by not eating standing up. I thought that I didn't, but discovered, to my horror, that I nibbled from my plate even as I carried it from the stove to the kitchen table.

Readers - chapter 6 Stage 3 The Challenging Situations Plan
challenging situations skills
After the Event
11. Prepare for rebound desire. You also have to prepare to follow your plan after each challenging situation. Some dieters unravel when they get home and reward themselves for having been "so good." After Jan went to dinner with friends, she felt triumphant. While her friends consumed about 1,500 calories each, Jan stuck to her plan, stayed in control, and didn't become influenced by what the others were eating. On the way home, she told herself, Look at all the calories I could have eaten and didn't! When she got home, however, sabotaging thoughts kicked in. I was so controlled tonight ... I deserve to have something else ... What can I have that would be healthy? She at a banana, some nuts, and two cheese sticks over the next hour and a half. It didn't seem like much, but these extra snacks put her over her daily calorie goal by several hundred calories - which slowed her weight loss and strengthened her giving-in muscle.

Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), pg 136.

03-14-2012, 09:18 AM
Hi Beckies - I am four weeks past my surgeries and one week home from visiting my family in another state. I got on the scale and it appears that I have gained three pounds from my lowest presurgery weight. I am at peace with it and am finally ready to do the 'work' that comes with healthful eating and losing weight again. I am three pounds above my ticker weight - I'll give myself a couple of weeks to get this off. If I don't by then... I'll change my ticker.

I just wasn't 'ready' to get with the 'program' until now. I am ready now. I am grateful that it's just three pounds. Isn't that silly - but, it's true.

As always, thanks for all of your support.

03-14-2012, 11:57 AM
I am sitting here taking in the stunning scent of three delft blue hyacinthes. Magical. (They are potted and indoors.)

One by One - I hope that the soup was delicious

Gardenerjoy -- wow, all of your work has paid off and you now have "in grained" the skills to permit you to maintain your weight.

BillBE- yes, I have had the same discussion with myself. The dishwasher does a dreadful job on pb on a knife so in the past I have given it the assistance required.

Beverlyjoy- consider yourself OK after 4 surgeries and travelling. Looking forward to reading more. Your numbers are fabulous

I went out to dinner last night. I ordered sensibly. I did clean my plate. Someday I will leave something on the plate. I did take an extra piece of bread at the very end, but for me, that is pretty tame/respectable.

Bye for now

Read my advantages
Read my responses
Gave myself credit
Identified hunger vs non hunger
I got back on track
I contacted my diet buddy (3 fat chicks!)
Weigh myself
Got moving planned
Fill in my food plan chart
Stopped eating when my food was gone

Need to work on:
Eating slowly, sitting, enjoying every bite
Tolerating hunger and non-hunger without eating
Recognizing fullness 20 min after eating
Calmed down before I ate
Followed my plan precisely
I used resistance techniques
Fill in cheat sheet
Got moving spontaneously

03-14-2012, 05:16 PM
Hello All!

Had a pretty good day yesterday, weighed, read my cards, ate slowly, didn't leave a bite (but then I generally don't - I try to serve smaller portions). When I wanted something sweet it was tough as I've gotten rid of most of those things in the house, I did end up having some strawberries which are a recent new addition back into my eating plan. I did also have some dark chocolate. I did not get out for my walk after dinner as we then had a winter snow squall go through the city with some wicked winds and that was after it rained in the afternoon. Ah, the weather in Calgary, 3 different seasons in less than 3 hours.

I weighed this morning, down .8, and have been eating very mindfully as I am taking a client out for dinner and I want to be sure I don't get carried away. We are going to a new pub near my house and I have checked the online menu and think I'm going to have the Salmon Wellington. It comes with rice (which I will ask them not to serve) and seasonal veggies. I'm hoping the puff pastry is not too much outside of my plan, guess I should investigate that more closely.

Back to the work on my desk, looks like everyone is doing well. :wave:

03-14-2012, 05:59 PM
Hi Coaches/Buddies/Friends!

I have read posts today and am always encouraged by our continued successes.
I have a day off today and was very grateful to get a full nights' rest...unusual for this insomniac. This morning I:
~planned meals for the day
~worked outside
~prepared a healthy lunch
This afternoon I was going to try and rest but a friend came along and instead we walked the pups. Great because one of my goals on my "Beck Lifetime Plan" is exercise on the days I don't work. Now I can cross that off my list for today.
I'm headed to the library for some inspirational reading.

I've been trying to focus on some things to make my life easier, thus freeing "time for dieting". I ordered a second (green) Beck book so I don't have to haul my one copy back and forth when we travel. I noticed on my email that it has shipped.

Scattered...still tired....recognizing "tired" as one of my triggers. If I don't get anything else accomplished today it is good enough.

ETA-I ended up taking mom grocery shopping and ran into unexpected tastings...not my usual venue (WF/Costco). Cake was definitely involved and I remembered BBE walking straight to the section where he needed to shop. It worked...I came out unscathed. credit

03-15-2012, 01:18 AM
With the help of my brother's hot tub, I hit a new low -- the first since January 4. Now, if I can just get my exercise act together again, I'll be in good shape.

WI: -0.65 kgs (new low), Exercise:+0 445/1400 minutes for March, Food: 100%op, Read my Advantages and Responses: yes

03-15-2012, 02:06 AM
I decided to check in before I head to bed. I am hoping that I will be able to get back to posting more frequently. :welcome2: catholiccajun (love your avatar) and hikergirl.

:congrat: onebyone, gardenerjoy, beverlyjoy, BBE and lexxiss for meeting your mini and end goals.

My report is I am treading water so to speak. I "credit" that with the fact that I have gone through several weeks of RA flare-up, had to return to my former med schedule only to find out that it is now ineffective. I have alternated between no sleep for 36 hours to sleeping 12+ hours at a time. I have purposely been either staying up or getting up so I can at least sleep part of the afternoon and call it a "nap". All parts of me hurt.

Credit: ordering Peggy Cappy's yoga for "the rest of us" (primarily older, arthritic and overweight people---gee, that sounds just like me, who would have thought that?:D) My back has been just plain killing me the past several days no matter what position my body is in.

Credit: in persisting to self-teach myself how to knit. I used to crochet decades ago but we have a prayer shawl ministry at our church and I thought the hand work would do wonders for my aching inflamed arms. Wrong! It made it worse. However, I ordered a Knitting 101, based on reviews I read, and I am determined to finish a shawl for a cancer patient here in town by Mother's Day. I picked out the softest deep lavender.

Credit: in achieving balance most days in spite of the insomnia, the body pain and the general all over discouragement from all of that. I will not quit. I am seeing this through to the end, no matter when that end will be.

Things are going very well with the other group I am leading. We are wrapping up the second challenge for this year and we will begin the third one on March 23rd. I am using the pink book as part of the challenge. It will run the length of the days listed in the pink book.

Everything less pretty much has been coming to a halt or slowed down dramatically because of the RA inflammation.

Hope everyone is well here. It sounds like you are by your posts.

Take care,


03-15-2012, 06:12 AM
Hi Coaches

I find myself awake at 5am. Rare. So I figured I'd post here...maybe even beat BBE to it this morning. Not sure if I have!

I had an unexpected NSV of the BEST kind yesterday. I had to go to the Dr. to get a permission note from him so I could take the town's aquabic and aerobic classes that I bought a pass for a couple of days ago. So I had my, very very brief, appointment yesterday evening. I got the note and he decided to check my blood pressure while I was there. I needed one more prescription of B/P pills until I can get my files from my old dr. and also schedule a physical with him when we get to take a look at all things medical and me. So he said "let's just see what your b/p is. Oh crumbs :( I had had a very upsetting phonecall with my brother earlier in the day (basically I cannot expect any family reconciliation between my siblings. There is a deep and growing mistrust of motives going 'round and things are becoming seriously polarized. Dumb dumb dumb.) So due to this I was stressed out! And, inspite of this, my b/p is down! 140/80. Thank goodness! Last time I was 140/90 and that bottom number is the big deal to me so seeing it shift has got to do with my weightloss as it certainly did not have anything to do with feeling calm. *Credit moi*:carrot: My feelings that I may yet be able to ditch the bp pills is renewed. I officially weigh-in today and am looking forward to moving past this week. It's now 2 weeks since I got back from my month away and I am starting to settle back into my own routine. What a wrench I threw into things. A great sparkly fantastic artistic wrench, but a wrench nevertheless. I feel things startng to break open for me here and with some art stuff on the horizon so this is all good.

Thanks for listening.

03-15-2012, 07:23 AM
Diet Coaches/Buddies - Another day on my food plan 100%, CREDIT moi. Dinner was, finally, the leftovers brought back from a restaurant several days ago. I left most of the rice even though it was coated with a killer good Thai sauce. It's hard to believe that one restaurant portion satisfied me for two meals with a mound of rice thrown away.

Exercise was only the walking (CREDIT moi) when we went out last night. It's pretty unusual for us to go out on a Wednesday night, but evening snacking is so easy to avoid when I'm out and about.

onebyone – Yep, ya beat me, LOL. Congrats on that improved blood pressure - about the best NSV there is. It's so good to hear that your local art world seems to be evolving.

Joy (gardenerjoy) – Congrats on the new low, though I don't know how a hot tub does that.

Debbie (Lexxiss) – Kudos for "I came out unscathed. credit." I just love it when something is planned then executed - makes it sound easy.

Beverlyjoy – Lovely words, "I am ready now" - neat that it's already four weeks since your surgeries.

Pam (pamaga) – Sending supportive thoughts for the RA flare-up - Kudos for marching forth through it. Congrats for the ongoing success of your challenge program.

Tazzy - That Salmon Wellington sounds good; neat that you'll just avoid the rice altogether. LOL at "3 different seasons in less than 3 hours."

Susan (hikergirl) – Kudos for a "respectable" dinner out with a sensible order. That adds up. (I can smell your hyacinths from here.)

Readers - chapter 6 Stage 3 The Challenging Situations Plan
challenging situations skills
After the Event
11. Prepare for rebound desire. ... Jan was ready with this Response Card the next time she went out to dinner:It's worth it to me to stay in control at dinner.
And I don't want to undo all of the good work I did
at dinner by overeating when I get home. I'd rather
be thinner!

Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), pg 136.

03-15-2012, 12:52 PM
Hi there. All is well. Just trying to get deeper into this calm/measured eating groove then I have to focus on staying in it. I had a good Beck day yesterday. Dinner out again tonight...I need to stay in the groove.

Your posts are inspiring. Congrats on the drop in BP to one by one.

My thought/saying for today (from Overeaters Anonymous "for today") is "Nothing can bring you peace but yourself" Ralph Waldo Emerson

Bye for now.

03-15-2012, 01:32 PM
Hi folks - yesterday was mostly healthy. I did some gardenning. What was I thinking?? (I wasn't) It made my hernia surgery ache. I panicked and ate extra. Today it feels OK. I must remind my self to be more careful.

Today I went to the store and got lots of healthy foods. I am trying foods a little more spicy. My goal is to be able to eat Billbe's wife's recipe for Pumpkin Soup. I've been thinking about making it since you posted it, Bill.

Yesterday - I logged/measured/planned my food (until I ate extra in the evening) Drank lots of water. Did my exercises. I had no seconds.

Today I am off to a good start.

I haven't done personals in a while. I'll try and get to them soon.

As always, thanks for your support.

03-15-2012, 10:54 PM

Decent-enough day today. I'll take it. Had weigh-in this morning = -0.4lbs to 262.8 Still 1.6lbs off of my lowest KW weight. Oh well... I am getting closer to it AND to being in the 250's!


Lots of unplanned walking today and had a restaurant meal, which was 50% successful. Still though, all is well. I feel the urge to start creating again. This is a *very* good sign.

Personals tomorrow, I promise!


03-16-2012, 01:11 AM
Managed a walk today. I hope to find the energy tomorrow for something more like a workout.

WI: NC in kgs, Exercise:+25 470/1400 minutes for March, Food: 85%op, Read my Advantages and Responses: yes

pamatga: nice to hear from you, but sorry that the reason we weren't hearing from you was too many troubles. Knitting made me hurt, too. I did better when I taught myself to do it left-handed -- doing the "throw" part of the move with my left hand since I tend to have overuse problems on the right side of my body. I'm a beginner so it felt just as awkward to me right-handed as left-handed, I figured I would go with the awkward that caused fewer problems.

onebyone: yay for the good news on the blood pressure front. My doctor credited regular exercise even more than weight loss. I don't know if he was right, but it sure motivates my exercise!

BillBlueEyes: cool making a restaurant meal be 2+ servings. It shouldn't be that way, but if more of us act as if we know it is, that's got to make a difference. Hot tubs, for me, sweat out water weight about as good as saunas.

hikergirl: love the "calm/measured eating groove."

Beverlyjoy: yay for getting off to a good start after a disappointment in the garden -- it can be taxing work. I focus on squats and lunges all winter so that I know I'm in good shape for the garden -- and I know that you didn't have that option, so be gentle with yourself.

03-16-2012, 06:19 AM
Diet Coaches/Buddies - On plan eating day, CREDIT moi, with only a kiwi added to my evening snack. I bought a six pack at a good price and have been feeling the need to start eating them. The 46 calories would be quite OK if I planned it in advance, but spontaneous additions are a slippery slope for me - the whole six pack would be an easy evening nibble.

Very little exercise as I spent my spare time getting ready for this weekend - taking off and won't post again until Monday. Yay for the very idea of a whole weekend away from constant electronic connections.

onebyone – Yay for unplanned walking. May the creating urge blossom.

Joy (gardenerjoy) – Walking is just the best.

Beverlyjoy – Yay for gardening to gladden the soul. Ouch for bodies less up for gladdening, LOL. DW served the pumpkin soup two nights ago - it seems so right on cold evenings.

Susan (hikergirl) – Thanks for "Nothing can bring you peace but yourself" - I'll take that with me for the weekend. Kudos for a good Beck day when it includes eating out.

Readers - chapter 6 Stage 3 The Challenging Situations Plan
challenging situations skills
After the Event
12. Review the experience. Give yourself credit for everything you did right. If you made mistakes, write in your Diet Notebook (under the heading "Problem Solving for Future Special Events") what you can do to avoid future problems. If you had a positive experience, create a Memory Card describing the event, the skills you used, what you told yourself to stay in control, and how you felt afterward. These details will become your instruction manual for future real-life situations.

Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), pg 137.

03-16-2012, 09:31 AM
Hi Coaches/Buddies/Friends!

A quick check in. I'm headed to Denver w/mom for an appointment. I've already weighed today and am headed down to do my morning stretches, one of my new thin for life habits. Food was pretty good yesterday and I'm still remembering to write down my daily plan and leave the paper next to the fridge. It helps. It's getting nice enough to walk outside again and the pup and I managed to get outdoors yesterday, as well.

03-16-2012, 11:57 AM
Hi. Looking back at yesterday—I did well during the day and then went out to dinner. I had a plan, stuck to it for the most part, but did plunge into the breadbasket once (this even after having a fabulous meal) and dove my hand into the wrapped candy bowl on the way out. I had a fist full of candies, and true to my old form…I downed them all in the car on the way home). Well, good thing that that is over. I just reviewed my Beck Cheat Sheet --- hmmm.
Beverlyjoy: I hope that your day went well. You definitely had the right attitude
Onebyone: celebrate the spontaneous exercise and the 50% success (versus a 100% miss)
Gardenerjoy: wonderful posts (and wonderful stats)
BBE: Have a wonderful weekend.
Lexxis: so nice that you have a dog as a companion. I would love to have one, but my living situation does not permit one.
Have a great day everyone.

03-16-2012, 02:39 PM
Good Morning, Everyone.

Welcome to to Catholic Cajun and welcome back Hiker Girl.
I have a whole day to write for my MFA project and I have proceed to piddle around with errands. But it feels so good to hang out and get small things accomplished. My new goal is writing by 12:00.
Food Plan tracked today. Catholic Cajun and I will be sitting down and eating our food together today. It is my most difficult challenge. I have exercise planned today.
Weighed in today and I am getting nowhere with Weight Watchers. I have been doing it for 2 months and haven't seen a drop. True, I only have six more pounds to lose so maintenance is terrific. Nevertheless I want to lose those six pounds.
I like Tazzy's plan of 50 in the 50s. My goal is to weigh 150 when I turn fifty in a year. Surely that must be possible. My top weight was over 200 pounds. I have lost the last with Beck. So perspective, gratitude and perseverance.

03-16-2012, 04:04 PM
Ok. I have a question (and will probably have a lot more!!):D. Who did you pick as your diet coach and why?:?:

Hint: To try and eat slower, eat with your non-dominate hand (use paper towels for bibs):p

Today ate good on my plan, only draw back is I ate lunch too fast (did not use my non-dominate hand, at work and can't afford to wear most of my lunch):o

In my diet journal I am going to put one side of the page as a Credit(positive) and the facing page as Withdrawl (negative) and see what the outcome is at the end of each day.

Have a blessed day all.:hug:

03-16-2012, 04:06 PM
I decided to check in before I head to bed. I am hoping that I will be able to get back to posting more frequently. :welcome2: catholiccajun (love your avatar) and hikergirl.

:congrat: onebyone, gardenerjoy, beverlyjoy, BBE and lexxiss for meeting your mini and end goals.

My report is I am treading water so to speak. I "credit" that with the fact that I have gone through several weeks of RA flare-up, had to return to my former med schedule only to find out that it is now ineffective. I have alternated between no sleep for 36 hours to sleeping 12+ hours at a time. I have purposely been either staying up or getting up so I can at least sleep part of the afternoon and call it a "nap". All parts of me hurt.

Credit: ordering Peggy Cappy's yoga for "the rest of us" (primarily older, arthritic and overweight people---gee, that sounds just like me, who would have thought that?:D) My back has been just plain killing me the past several days no matter what position my body is in.

Credit: in persisting to self-teach myself how to knit. I used to crochet decades ago but we have a prayer shawl ministry at our church and I thought the hand work would do wonders for my aching inflamed arms. Wrong! It made it worse. However, I ordered a Knitting 101, based on reviews I read, and I am determined to finish a shawl for a cancer patient here in town by Mother's Day. I picked out the softest deep lavender.

Credit: in achieving balance most days in spite of the insomnia, the body pain and the general all over discouragement from all of that. I will not quit. I am seeing this through to the end, no matter when that end will be.

Things are going very well with the other group I am leading. We are wrapping up the second challenge for this year and we will begin the third one on March 23rd. I am using the pink book as part of the challenge. It will run the length of the days listed in the pink book.

Everything less pretty much has been coming to a halt or slowed down dramatically because of the RA inflammation.

Hope everyone is well here. It sounds like you are by your posts.

Take care,


Hello there. Have you ever tried Melatonin for insomnia? It has worked wonders for me. I take 3mg/night, it is a natrual supplement and non-addictive. Have a blessed day.

03-16-2012, 05:48 PM
Hi Everyone!

I have had a couple of good days OP and finally saw a change of signficance on the scale, down 1.8, a start to my 10 pound goal.

I have had 2 successful restaurant meals, had the salmon wellington on Wed night and ordered with rice and double veggies and it was just the right amount. I had a serving of frozen yogurt when I got home, it was a much better dessert choice. Today we went out for an office lunch and I ordered a poached lobster omelet which came with salad. It fit perfectly with my low-carb eating plan, none of us ordered dessert and I'm not chewing my Extra Desserts Delight mint chocolate gum. :broc:

Credit to me also for lots of teenage drama in our household right now and I have not eaten over it once. I am hoping to keep that going over the weekend.

catholiccajun Everyone on this board plays the role of my diet coaches and buddies. It's easier to have a large network of people to fill the role as then we don't all feel so overwhelmed by the task and there is a lot of support and different views on how to handle things. It also means that when we don't have time to answer each and every question or concern someone else in the group will be in a good place to help out. There are many days when I come to the site to read and see how everyone is doing and add a short message about how things are going for me without feeling like I have to respond to personals.

pamatga Happy to see a note from you. I was thinking about you during the recent bad weather in your area. Sorry to hear how your RA is affecting you right now. Sending big :hug:your way!

maryann I really struggled with WW for the last 6 months that I followed it and got quite discouraged by gaining and losing the same 3 pounds over and over again. I know it's a successful program for some but the new plan never worked for me. I decided to do the calorie counting route and that helped things along. Now I've switched to a low-carb and have found that getting the refinded foods and most of the sugar out of my diet makes me feel so much better physically. My goal of being in the 150's by 50 (without stating a specific number) is not a huge amount weight-wise, but I also know myself well enough to realize that I need to realistic about this and 1 year ago I would have never believed that I could be in the 160's and stay there. Slow and steady steps.

hikergirl7 Good job on the dinner out. Do you find that the action of grabbing candy from the bowl is an automatic response to it because you always did it and maybe your not even cognizant that it's happening? I find in certain situations it's just a habit that I don't even realize I'm doing until the food is in my mouth and then I wonder what the heck??

Lexxiss Good job on developing new thin for life exercises and routines.

BBE Who would think that a 46 calorie kiwi could lead to a bad eating decision! But a calorie is a calorie right and it's not keeping track of them that can lead to trouble. I hope you have very enjoyable electronics free weekend!

gardenerjoy Credit for a good OP day, ouch for your hernia surgery site!

onebyone Yay for being so close to the 250's. It's funny how much "weight" is lifted once you can get into a lower decade. I feel like you have done a lot of personal growth in your recent posts and I believe your trip to KW was a big factor. It must be great to feel the creative juices flowing again!

Hi :wave: to everyone else that is about and hope all have a great St Paddy's day. Watch out for the green beer.:cupgold:

03-16-2012, 05:57 PM
Thanks Tazzy for the information. I am debating about asking my husband to also be my coach, don't know if that will work out or not, but since we are together A LOT, we work together, he would know me better than anyone else, and that may be or may not be a good thing-LOl. But anyway all of you are a blessing and I will come and check in as often as work and time permits. Have a blessed day.

03-16-2012, 08:19 PM
Hi beckies/coaches/buddies - yesterday was a mostly healthful day. I accomplished many of my goals. I woke up in the middle of the night with an awful stomach ache. I ate some unplanned crackers - it helped. (along with Maalox and Pepto). I ate raw apples yesterday... I don't think I am ready for that, I guesss. Sigh.

I did my journalling yesterday, lots of water, planned/measured/logged food, always left a bite, worked on slowing down & tasting the food, tried to 'feel' the food in my stomach, read my cards, stretches & strengthening and more.

Need to work on fork down between each bite, eat sitting only, giving credit, using my resistance techniques and more.

CajunCatholic - nice to see you here! My gut feeling about having DH as your coach is a No. It would put him in the position of kind of watching what you eat and always having an opinion on it all. I do think, however, DH can be supportive and helpful just by knowing what your program includes.

Have a great weekend everyone... treat yourself as well as you would treat a good friend.

03-16-2012, 11:59 PM
Hi Coaches

Nice day today. Wow. Feels summery. Patio evening weather. So great. I was at the guild today and made a garden ornament; a robot. It's going to be raku fired so it has a long way to go to be done yet.

Foodwise I was on plan. so a good day. I may have the use of a bike soon. yay. and my frined asked me to go play golf with her. I said yes though it makes me lol to think of me golfing.

Ok must go. The wii fit said I was back up that pesky 0.7lb or whatever that was. Oh well. All that matters is I track my food, move my body, and stick to my plan.

Must go. Have a good night.

03-17-2012, 01:29 AM
Happy St. Patrick's Day to everyone tomorrow! We're paying more attention than usual since we're going to Ireland this year. Here's my written food plan for supper tomorrow night:
-fish (we're going to the seafood store to pick up something that swims in the Atlantic)
-colcannon (using the recipe on The Healthy Irishman's blog)
-a sip of Irish whiskey
-one Irish beer

WI: -0.1 kgs (new low), Exercise:+85 555/1400 minutes for March, Food: 100%op, Read my Advantages and Responses: yes

BillBlueEyes: I hope you find a plan to fit your kiwi fruit. I went to New Zealand once and kiwi have since been a favorite. I bought kiwi today and put one in my plan for breakfast tomorrow -- it's green, after all!

Lexxiss: glad you're getting some nice walking weather -- I wondered if our unseasonable warmth was making it up the mountains for you.

hikergirl: I'm interested in what you learned from the cheat sheet. As I recall, it took me awhile to get over the habit of leaving a restaurant overly full. I would do my tricks for leaving half the meal behind, and then undo some because I wasn't full yet. The solution, for me, ended up being not eating out for awhile until I recalibrated how I wanted to feel after a meal. Then, when I did start going out again, I had standard meals that I ordered at each of our favorite restaurants and didn't vary what I ate.

maryann: hope you had a good afternoon of writing!

CatholicCajun: I use this group as my diet coach. Collectively, they have an astounding amount of wisdom! My husband and I don't do that kind of coaching for each other. We find it's better to look outside of our relationship when tackling personal self-improvement projects in order not to complicate things. A bit of cheerleading works for us, but coaching does not.

Tazzy: yay for seeing a drop on the scale! Good job on the restaurant meals.

Beverlyjoy: glad to see all of your successes. I've been doing the fork down between bites and it's really helping me be a bit more attentive.

onebyone: yay for a good day all-in-all. Love this: All that matters is I track my food, move my body, and stick to my plan.

03-17-2012, 01:02 PM
Good to be home this morning. I hope to write write write and then take a nice walk. Logged food. Sauteed cabbage yesterday. It felt good to get a lot of veggies in me.
Tazzy: I hear you about the low carbs. That is how I lost the last weight on the Zone. Carbs have reappeared with a vengeance since I rejoined WW. I am getting back to Zone balance today. And a pound a month means I will be home in six months :)
Beverleyjoy and Pamatga: Thoughts to you both as you heal.
Lexxiss: Terrific to buy two books. That is really set excellent priorities and taking care of yourself.
Catholic Cajun: I use this web site as a diet coach. It has worked for me. Friends and family are too close. I need to be honest without personal twists and pulls.
onebyone and Gardenerjoy: Credit for achievements - low weight and low blood pressure.

03-17-2012, 02:07 PM
Hi there,
Yesterday was a good Beck day and a good day over all. Good.

Maryann – perspective, gratitude and perseverence – thank you, I will repeat those words throughout the day
Catholic Cajun – my diet buddy is this forum (you folks!). Interesting concept about eating with the non-dominant hand
Tazzy – congratulations. You have much to celebrate. Weight loss and managing your meals out. Yes, indeed, it was habit that caused me to grab the candies. I do hope to manage/eliminate those habits on this Beck programme.
Beverlyjoy – Hi!
Onebyone – You must be in Central Canada (warm weather and all). I am in BC and it has not been warm here.
Gardenerjoy - Wonderful meal plan for dinner. The cheat sheet combined with having to check into this forum helped. One of the first questions on the cheat sheet is “what was the situation and what were my sabotaging thoughts? “ then “Did I eat this food slowly, while sitting down and enjoying every bite?” I will not bore you with the answers…but they helped. Yes, I probably do have to avoid dinners out, but it really is a way for me to socialize (I know, I know…I could cook and entertain people at home…but……)

03-17-2012, 02:28 PM
Hi Coaches/Buddies/Friends!

My day has already taken a long detour...I have to remember, though, that I have already accomplished many things. I did everything I needed to do for everyone else this morning including a project for both mom and DH AND going out for breakfast with them. credit
I enjoyed a new hot tea while everyone else at the table snarfed big breakfasts. We are having corned beef (from Whole Foods) and cabbage later today and I could either have breakfast or my home cooked meal. I remembered hunger was not an emergency and came home and promptly made my "usual" smoothie.

Frustration: couldn't sign into my email w/AOL this morning....just took two hours to fix it....didn't eat over it. (YET)
Make a list to get back on track with my day
1. Need to do my 20 min. stretching exercises before embarking on my "project".
~will allow myself to put our dinner in the slow cooker AND get clutter picked up before exercising.
2. Write down my meal plan by the fridge....even though I already KNOW what it is....the habit of doing it is important.
3. Start my sanding project KNOWING it will not be finished today.
4. Set a finish time for my project and stick with it.

Credit for continued patience with myself.

:wave: everyone! I wish I were in the headspace for agitated right now. I had a very long day in Denver w/mom yesterday. I need to get to me!

03-17-2012, 04:21 PM
Yesterday was a healthy day - I am so grateful. I needed to get it 'under my belt" (no pun intended) For me, when I do get in a healthful day - it gives me something to build on.

I accomplished many goals, some were: plan/measure/log food, no seconds, leave a bite, really worked on slowing down/feelingfullness/tasting the food, weighed, journalled, read my ARC/RC, and more. The most important thing I did was a meditation. Credit.

I when I ate dinner, I ate slowly and made it last 22 minutes. CREDIT

I did eat while standing a couple of times - less than the day before, however.

I hope you are all having a good weekend.

03-17-2012, 06:36 PM
Hi Everyone,

I've decided to come back to the forum for the extra accountability that all of you give members. I look forward to catching up with everyone and talking with you again.

I've been losing touch with my Beck skills for about a year now, and my weight has reflected this. All the excuses I've used all my life are now almost a daily voice in my head. "I'll start again on Monday", "I don't care", "I can't control this", "Food just tastes so good", "It is too much trouble to follow a plan", and on and on. It has been really hard to push these thoughts away and get back to thinking helpful things instead.

So, I'm here to work on it and rebuild the habits I had before.

I will make a food plan for tomorrow, plan my exercise, and review my helpful thoughts. I will also visit this forum daily, and read my Beck books daily.

Whew, there it is.

03-18-2012, 01:20 AM
A month or so ago, I said I wanted to try on 165 as a weight, to see how it felt. And just a few weeks ago, I was sure I would never make it. Today, I'm there! I'm not entirely sure how to explain this most recent loss, except that it fits a pattern that my body likes certain weights and not others and I seem to have slipped into a range of the scale my body doesn't like.

I gave up Diet Coke during my vacation and have managed to keep that eliminated from my daily intake. I thought in the past that I lost weight more easily when I wasn't drinking the stuff, but then I lost the bulk of my weight while continuing to drink it, so I wasn't sure. But, now, I've lost 5 pounds in the 10 days since I quit drinking it. Hmmm. I didn't lose weight that fast when I had a lot more to lose!

WI: -0.25kgs (new low), Exercise:+35 590/1400 minutes for March, Food: 100%op, Read my Advantages and Responses: yes

Welcome back, Woodland! As you know, this is a good place to be.

03-18-2012, 10:37 AM
Hey everyone!

I'm so sorry I've been so MIA but this 40 Days of Yoga challenge has been all consuming when adding it to the normal ebb and flow of family and professional life. It's been a fascinating experience. Last Saturday I did a Master Class with Mark White which was, um, intense. I left in a completely neutral state. Totally, completely neutral. I'm fatigued both physically and emotionally but it's all part of the process.

The last two weeks have focused on 1) Mindfullness and then 2) Vitality (bringing breath to everything possible; practice, relationships, yourself). This coming week is equanimity which should prove interesting for a full blooded Italian LOL!

I can't report weight numbers as I don't won't have them until April 19th or so. My nutritionist was thrilled with last week though, so that was a good sign. I am likely getting on my bike today for the first time in several weeks so it will be interesting to see how all the yoga will affect my riding.

The meditation practice has proved challenging at times, but I'm sticking with it.

Credit to everyone for showing up and doing the work. A WARM WELCOME TO THE NEW KIDS! I look forward to getting to know you and following your journeys.

Nameste :)

03-18-2012, 04:43 PM
I had a decent Beck day yesterday. No compulsive overeating for me now for 5 full days. That is excellent for me and my body. I did eat standing up this morning and need to stop that. The situation was that I was in a hurry and I was not really aware of what I was doing until immediately afterwards.
Lexxis: what is in your “usual smoothie”?
Beverlyjoy: momentum!
Woodland: a big credt!! to you for catching it early.
Gardenerjoy: congratulations, congratulations. Inspiration, inspiration!
Donamari: sounds like the 40 days of yoga is a wonderful compliment to what your stats say you have been very good at!!

03-18-2012, 08:43 PM
Hi Coaches/Buddies/Friends!

A wild and crazy day, as someone used to say. :lol: We finally pulled everything out of the dining room and (mostly) hand sanded the old maple floor today. *credit* for not engaging in mindless munching, with the exception of 5 animal crackers. Exercise was 'aplenty. More than once in the 8 hours it took I spent moments feeling very grateful I am able to do this. It was not possible for me at the start of my journey, I could not get up off the floor once and did that probably 100 times today. It would have been a great excuse to call out for pizza but instead I'll go down and make our healthy one.*credit*

BillBlueEyes, welcome back! I hope you had an absolutely fantastic weekend away!

Woodland, welcome back!

CatholicCajun, I had an email buddy several years ago but that relationship was not long term even though we are still good "friends". I, too, prefer to keep my personal diet stuff out of my DH and my relationship. We spend much time together, too. Someone is always here and I try to be, too.

hikergirl, my usual smoothe always has: apple, beet, kale, ginger root, soy/whey free protein powder, a greens powder and sometimes I'll add carrot, cucumber or anything else that needs to be used. I rarely add any additional fruits with the exception of berries.

:wave: everyone else. I must get dinner. Work tomorrow and Tuesday then will figure out when to apply finish to the floor and move back in.

03-18-2012, 10:19 PM
Thanks all, think I will not ask him to be my diet coach, it would just break his little heart if I had to fire him! Lol. I think I will just come here for advice and support. Had a lazy day off, got this sore throat from one of my managers, hope it does not get too bad. Have a blessed evening all.

03-18-2012, 11:11 PM
Hi Coaches

I am a little off-kilter today. I feel very achey all over. I remember reading somewhere that not exercising sometimes causes your muscles to ache. I think that's my problem. Tomorrow I will attend my first water aerobics class with my new 3 month pass so hopefully I'll start to feel better physically once I get moving again. I felt great in Key West walking 2 hours almost every day. I haven't done any planned exercise since I got home March 1st.
:( Oh well. No point dwellng on the past. All I have to do is change that and I'll be :) again.

Foodwise I am also off. My weight watchers online membership got cancelled as the payment for it wasn't there and may not be there for a few weeks. So, now I am also reluctant to pay the $15.99 on Thursday for my weigh-in. In effect I am giving them $15.99 to stand on their scale, to get a pamphlet and to listen to a talk that is never anything new to me, but has more to do with reinforcing the notion that *I* am on a structured foodplan. It was worth the $ to me to do WW online and in person as I used the WW online tracker faithfully and often referred to their website throughout the day, each time reinforcing my foodplan to me. I have found my 3 month tracker book and have been writing my food and tallying my points in there the past 2 days. *credit*

I sure miss doing it online however... like I say, I have to wait a bit to renew online and part of me says: use the book, track your food there. Don't go to the meeting. Don't pay the $ just to get weighed. It'll make you mad (that does really get me angry btw - it's ok, like I say, with the online stuff, I value that/the two things together, but the in person meetings I find less than satisfying.) Anyway, not sure what to do. My tizzy got expressed through an ambivalence to track at all with my food today AND I set myself up for an impossible day by eating breakfast late, and then a large amount, taking up most of the days points, thereby causing me to tell myself I could not have any food at all for the rest of the day. By the time we left the house this afternoon I had 0 points left and it was only 2pm. (This is a crazy plan btw.)

I have also used up all my weekly points, so to be on plan today, I had to stick to the exact total of my allotted points per day. I didn't. I went over. Oh well.

My day is now coming to a close and my "official" weigh-in day isn't until this Thursday and I can turn this around right now. I have only had a handful of off-plan days since my committment to WW in mid November. *credit* I need to remember the successes and I need to continue to move forward with things whether I am weighing in at WW, or not, tracking online, or in a book with a pen or pencil while looking up the points in one of my many pamplets and booklets. I am sure that the meetings, which I don't really care for, and the payment of dollars every week, are not the reasons I have lost close to 30lbs. So, I may take this required time away to see how I handle not having those supports for now. I still have my coaches here for that and the all important Beck books. *credit for yous*

And I didn't weigh in this morning. Will do that when I get up tomorrow.

One great thing though; my local friend is lending me her spare bike so I can use it until her friend finds me a used bike during her garage sale expeditions which she does every week. I am willing to pay up to $50 for a used bike. My last one was $15. I plan to ride the bike over to the pool for my aquabics classes and then home. Or, maybe just ride the bike. *credit* for planning ahead for exercise this year.

Must go to bed. Very tired.
:wave: to all who post, and to the lurkers too.

03-19-2012, 12:55 AM
Today my trend line for the year's weights is flat. It's been pointing steeply up most of the year. Keeping it mostly flat is probably a good goal from here on out.

WI: NC in kgs, Exercise:+60 650/1400 minutes for March, Food: 90%op, Read my Advantages and Responses: yes

Lexxiss: I'm impressed that you didn't order a pizza for a day of sanding floors. Yay!

CatholicCajun: sending healing energies for that throat!

onebyone: Seconding this: I need to remember the successes and I need to continue to move forward with things whether I am weighing in at WW, or not, tracking online, or in a book with a pen or pencil while looking up the points in one of my many pamplets and booklets. Remember that you've been doing great -- persist in victory!

03-19-2012, 07:02 AM
Diet Coaches/Buddies - I spent the entire Maine weekend eating on plan, CREDIT moi - the best away from home on plan performance since my weight losing days. It was restaurant or cafeteria served food for all meals. I avoided all desserts, an extra CREDIT moi since they were the specialties; I left food on my plate, including scalloped potatoes dripping with yummy, and avoided the caloric beverages. And best, most unscheduled time was spent with friends around much snack foods and dark chocolates of which I ate NOT ONE SINGLE BITE just to demonstrate to myself that I could exercise my resistance-muscle when away from home.

Exercise included my Boot Camp at gym before I left on Friday, and some walking, and two Yoga sessions over the weekend - CREDIT moi for continuing to try to get these muscles into working order.

onebyone – Looking forward to seeing your garden ornament robot once it's fired. Kudos for jumping through all the hoops so you have your hands on a bicycle and are headed off to your water aerobics. Wish you well in figuring out what you want from WW.

Joy (gardenerjoy) – LOL at your Saint Patrick's day kiwi - yep, it's green after all. When you go to Ireland will you be tracking down the paths of James Joyce and Beckett? (Good grief, your head must be spinning over the number of writers you could chase down.) Yay for "mostly flat."

Debbie (Lexxiss) – Amazing that you could sit through breakfast having only hot tea - certainly Kudos for that. Awesome that you spent eight hours hand sanding your maple floors - you are one Energizer Bunny.

Beverlyjoy – Oh, Well - you and your new GI systems need to learn about each other. Kudos for your dinner of 22 minutes.

maryann - Yep, some days seem to call for "piddle around with errands" despite grand intentions. Yay for sauteed cabbage - I love a mounded plate of cabbage.

Tazzy - And now I'm drooling over "poached lobster omelet" - you're making Kudos worthy restaurant choices. Especially like the frozen yogurt at home rather than restaurant desserts. Triple Kudos for being aware that food does not resolve teenage drama.

Woodland - Love your list of Sabotaging Thoughts, "I'll start again on Monday", "I don't care", "I can't control this", "Food just tastes so good", "It is too much trouble to follow a plan" - you've created them all, LOL. Kudos for planning for tomorrow.

Donamari (fyreflie24) – Congratulations for sticking to your plan to not track your weight - I couldn't do that. Kudos for continuing with your 40 day Yoga Challenge. I did two sessions of Yoga this weekend, just enough to remind myself that it's regular sessions that get the body working well.

Susan (hikergirl) – Kudos for sticking to your plans at the restaurant - Ouch for the hard candies. I, too, am wondering how useful you found the Cheat Sheet exercise. Yay for "a good day over all," and Double Yay for 5 days with no compulsive over eating.

CatholicCajun – Glad you've already made your choice about not using your DH as Diet Coach. I use the good guys of this forum as mine; I use my DW for shared food, nutrition, and health interests, but I don't want to muddy our relationship with discussing or cheering my daily performance. Love the idea of using our non-dominant hand to slow down our eating - I might starve to death since I'm very clumsy using my left hand, LOL.

Readers - chapter 6 Stage 3 The Challenging Situations Plan
challenging situations skills
After the Event
12. Review the experience. ...
Stage 3 will bring lots of opportunities to create Memory Cards as you use your resistance muscle and feel good about staying in control. Maybe one will describe attending a social gathering and finding you enjoy yourself more than before because you aren't worrying about what you can and can't eat. Perhaps you'll create on when you feel triumphant instead of deprived because you didn't succumb to the high-calorie appetizers at a cocktail party. You might make a Memory Card when you leave a social event feeling elated and proud that you stuck to your plan - instead of feeling heavy, defeated, and sad because you didn't.

Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), pg 137.

03-19-2012, 09:39 AM
Hi Everyone,

Yesterday went really well. I followed my plan and my sabotaging thoughts were nowhere to be heard from. It was a huge relief. I ate within my units, and I was not hungry. Exercise was cleaning the house and I even did the shower walls. It feels great to know I can recover from a major slip.

Are any of you on Google+ ? It is a social networking site similar to Facebook. Anyway, I am, and I follow the Beck Institute. The post information from workshops, videos, pictures and the like. PM me if you want more information on how to join or how to use it.

Gardenerjoy: Thanks for the welcome. I agree, this is a great place to belong to.

hikergirl: I don't know about catching it early, but I'm glad to be doing better. I went up a few pants sizes in the process and feel like a balloon or two has been expanded around my body. But most important - I felt like I was out of my mind because of all the excuses I used and believed.

Lexxiss: I'm glad to be here, thanks ! Good for you not taking the easy pizza route and for the home improvement you got for all your hard labor.

onebyone: Glad you got the bike to ride. Credits to you as you search out what diet plan makes the most sense to your thinking.

BillBlueEyes: Your weekend efforts sound exceptional ! You thought like a thin person which allowed you to act in kind. Great job !

03-19-2012, 10:03 AM
Good Morning, Coaches.

Food was not planned yesterday but not outrageous.Yoga for exercise. All I do is write right now and help DS. It is getting tiring but I know the end goal of a MFA is worth it.
Today food is tracked. I need to write everyday after school to mail by Thursday. Then I have a massage and a pedicure planned for a treat :) Good to have non food related treats waiting.

I didn't catch up on posts but it is good to hear from Woodland.

BBE: I can't believe you just went to Maine. My girlfriend and I just started planning a trip for after summer school in Vermont. We are going to Arcadia national Park down through Hwy1 to Portland and fly out of Manchester. Any tips?

03-19-2012, 10:16 AM
Morning all. Did good with the eating yesterday. Had a relaxing day off. I am "off" today, have the house all to myself and have a list of things to do. So far have eaten breakfast when hungry, ate slowly, stopped when full and ate sitting down. So far 3 +'s for the day. Have a blessed day.

03-19-2012, 11:44 AM
Good morning everyone,

Weekend food wise was pretty good, weight has been up for a couple days but I know that's because I had waffles for dinner on Friday night and popcorn later, neither of those being very "low-carb" friendly! But I'm sticking to my plan and will continue going, after all it's just a number and it's still below 170 which is my wake-up call number. Still dealing with lots of stress over my 17 year old step-son and some of his recent decisions so happy to report that food has not been involved in all the emotions.

I didn't get to Zumba on the weekend as my favorite instructor was not going to be there. I did get out for two long walks, Sat I got 63 minutes of aerobic walking in and Sun I got 46 minutes. Love my new pedometer for tracking that. I used it last week in Zumba and only got 21 minutes of aerobic activity.

onebyone Sorry to hear about your WW online program. Being that you like an online program is there another one you could try out? I've read posts about sites like, and but I have never looked into them too closely. I prefer to do my tracking with pen and paper, probably also has something to do with the fact that I have an old cell phone that only makes phone calls and not a fancy new smart phone that does everything :smug:

BBE Big credit for all your success over the weekend. You really show that this can be a lifestyle change and all the Beck skills can carry you in these situations.

fyreflie24 Credit for continuing on your plan of 40 days of yoga. I'm not sure how you are handling not weighing yourself. I always feel that I need to do that everyday just to keep myself in check.

Need to get to work here, hello to everyone else! :wave:

03-19-2012, 12:08 PM
Yes, it is time to put some items on the “Memory List”.
1. I am proud of myself, I feel grounded/calm, and can focus on things other than food (compulsively overeating and the up and down cycle it brings me). 6 days! I cannot remember when this last happened and it feels sooooooooo good.

Bye for now.

Catholiccajun – wonderful foundation for the day ahead!
MaryAnn – credit to you for have a decent unplanned day.
Woodland – I can sense the good energy.
BBE – good that you are back and thank you for the reminder about Memory Cards and Memory Lists. Wow, your forum post reads like an advertisement for the success that Cognitive Behaviour Therapy/Beck can provide. I am inspired.
Onebyone - my “credits” to you!
Lexxis – thanks for the very interesting smoothie combination

03-19-2012, 05:50 PM
Hi! The past few days have been mostly healthy - I am always grateful for that. I have been struggling in the evening.

Yesterday I had many credits:
Read my cards & Beck
No seconds
Ate seated mostly
Was very mindful of eating slower and tasting the food
Weighed (down 2 to 204, one pound away from lowest pre-surgery weight of 203)
Fork down between bites - some of the time
Slow, mindful, tasting the food meals - three meals were nearly twenty minutes long.

Not helpful - ate some of dh’s candy, did no exercise, was not willing to use resistance techniques at the end of the day (DH’s candy - I did resist for hours)

It’s important to keep my home environment friendly. I do it. But, DH loves candy and is constantly bringing home. It is so tempting and hard. This morning I put it in the trash and doused it with liquid dish soap. He’s kind of used to me doing it… but, he still brings it in the house. He is helpful in every other way but this. I feel like he is being an ‘enabler’. We go out on to eat and he always gets desert & I get a bite. We go out to the DQ where I get a No Sugar Added Fudge Bar & he get’s the traditional foods. His cholesterol & blood sugar is fine. It’s just frustrating. Dr. Beck suggests saying: ‘It would be so helpful to me if……’ I’ve done it and it may last for a week. Maybe it’s my problem that I have a to just learn to stay out of his candy. Sigh.

I have to remind myself that just because DH can eat something - doesn't mean that I get to eat what he eats. Not fair....oh well.

DH did, however, put the Girl Scout cookies in his car - without my prompting.

hiker girl - I was reminded of the memory box yesterday - thanks for doing it again.

Tizzy - kudo’s for staying out of the food when faced with the stresses that often come with our children.

Cajun Catholic - you are off to a great start. Carry on.

Maryann - unplanned food in healthy amounts is a real credit. Yoga too. Great!

Woodland - glad to hear you’ve you’ve been covering your bases. I follow Beck on Facebook, not Google, however. It’s nice to see you again.

Onebyone - sorry to hear of the WW paying dilemma. Do what’s best for yourself & what you think will be the most helpful.

Billbe - I am doing a happy dance in honor of you staying OP while away this weekend. AWESOME! Exercise too… yay. Glad you had a good time.

Lexxiss/Debbie - it is wonderful that you can see the difference in how you can do and approach things as opposed to before. It’s concrete - good. (just forget about the cookies and carry on!!!)

Fyreflie- Good to see you! Wonderful credits with your yoga and mindfullness. Carry on.

gardener/joy - congrats on reaching 165. YAY!! Pat yourself on the back - it's alot of hard work and you should shout it from the rooftops (or tell us here. lol)

Hope you are all doing well.

03-19-2012, 07:59 PM
Hi Coaches/Buddies/Friends!

A quick check was a long day at work and I have dinner on the stove. It's been a good Beck day, so far. I weighed, have stuck with my written plan and have resisted many goodies at work. I got offered birthday cake several time and later the owner shared her ingredients in the birthday pies. One was acceptable and so I brought a thin slice home for dinner. credit for not eating it there...I know I would have had a bigger piece.

BBE, kudos on such mindful eating during your mini vacation!!!

03-19-2012, 08:16 PM

Remember, I might not be weighing myself, but SOMEONE is LOL! My nutritionist, so it's not like I'm running totally blind; she kinda gives me an idea if I'm on the right track.

So we've worked on Mindefulness, Vitality (breath) and this week is Equanimity... this will be the challenge week LOL! This 100% Italian has a rough time with the staying level part :)

My nutritionist is actually incorporating the Beck materials into her program! How cool huh?

So glad to hear how well everyone is doing! :)

Keep it up and I'll try to get caught up soon. Nameste :)

03-19-2012, 10:41 PM
Hi Everyone,

I had a good day and followed my plan. Exercise was riding my recumbent bike, and lots of walking in town. I ate some different food because of the trip to town, but I still counted the units and stayed in my range.

I went to a thrift store to pick up a few pairs of shorts that were larger than I have in my closet. I decided I wanted to be comfortable and not punish myself for the weight I've gained. Last weekend I organized my clothes and made S/M/L piles of pants. I think it helped me look at the situation honestly, objectively, and removed some of the shame of how my emotional issues impacted my body.

=-=-=-=-= :wave:

maryann: Thanks for the nice welcome. I hope the walnut farming is going well for your husband this year. We are building a greenhouse, so hopefully gardening will be awesome here.

CatholicCajun: Credit for listening to hunger messages.

Tazzy: Your exercises over the weekend sound wonderful ! My MIL does Zumba and loves it.

hikergirl: Agree - it is wonderful to focus on other things. Compulsive overeating takes up way too much brain space !

Beverlyjoy: I kind of figured Beck was also on Facebook. Glad you follow there - the information is probably very similar. Your house candy situation sounds challenging. I think I'd try to remove some of its power by assigning it a calorie level. If I want it I have to be honest and record the results, and remind myself that I had to give up the calories from more nutritious food for it. Treats are ok but in moderation and with accountability. That's what I've tried and when I'm doing well it worked well.

Lexxiss: Super credit for how you handled the plan changes.

fyreflie24: Nice to meet you. I am enjoying hearing about your journey.

03-20-2012, 01:45 AM
A strange day with multiple appointments, a meal and a snack outside of the house, and an impossible to do list. But it's all good.

WI: +0.6 kgs, Exercise:+35 685/1400 minutes for March, Food: 80%op, Read my Advantages and Responses: yes

BillBlueEyes: I'm currently reading James Joyce's Dubliners, but can't say it's turning me into a fan. The most fun part has been marking the passages with place names I recognize because we'll be passing by them in real life. I'm going to Ireland for the gardens! We're going on a tour led by the new director of the botanical garden and his wife who are from Ireland. We have a unique itinerary including a number of private gardens and some hiking about to seek native flora.

maryann: I think it's great to have an unplanned day now and then and prove to myself that I don't have to slip into outrageous. The plan is a great tool and I use it nearly all of the time, but it's nice to know that I can do well without it, too.

CatholicCajun: good job starting the day with three credits!

Tazzy: that's a great amount of exercise for the weekend, even without the Zumba. Go you!

hikergirl: yay for six days! And for taking a moment to celebrate it!

Beverlyjoy: The "It would help if..." conversation works well with my husband, too, but I don't think his memory lasts even a week! Would it be possible or helpful to designate a place for his candy that isn't one you normally see?

Lexxiss: great job working the pie into the plan in a way that works for you!

fyreflie24: The equinox is a good time for equanimity.

Woodland: good job working through the clothes thing. I just posted in the clothes thread at 3FC because I realized that getting to goal weight has not solved all my problems with fashion. I'm not sure why I thought it would. My body stayed the same proportionally, and my fashion sense didn't automatically increase as the scale decreased!

03-20-2012, 07:11 AM
Diet Coaches/Buddies - On plan with food, CREDIT moi, until after dinner when I added a huge bunch of grapes to my evening snack - Ouch. I didn't think my old bad habits would follow me home from a splendid weekend. DW made a big pot of split pea soup - just in time before it turns so warm that it doesn't feel right.

Exercise was a long walk to a library to return some books, CREDIT moi. I couldn't believe how warm the day had become; I left home wearing only a short-sleeved knit shirt that I had to dig out of my summer clothes box. I have been wandering about in a turtle neck under a flannel shirt to stave off the cold.

Joy (gardenerjoy) – Recognize that "an impossible to do list" - a friend this weekend told me a similar story and her daughter quietly told her, "Make shorter lists." [Super way to see Ireland with sneaks into private gardens.]

Debbie (Lexxiss) – Neat demo of checking out the ingredients and choosing a thin slice to bring home.

Beverlyjoy – Congrats on your down 2 and getting back in stride. Yep, it's "Not fair....oh well." I agree with the notion of designating a place for his candy which isn't in your daily vision. It's hard to ignore what others are nibbling.

maryann - Yay for "non food related treats waiting" - I'm still fighting off the thought that I deserve food as a reward for eating on plan. [Acadia National Park is breath taking; plan to spend time. There are short hikes up the tiny hills to view miles of craggy coastline. And have a lobster dinner at one of the places with a big outdoor vat of sea water where you sit on simple outdoor benches. Beware the butter! A large lobster wants a lot of butter.]

Tazzy - You're really using that pedometer well - Kudos.

Woodland - Kudos for sorting your clothes to face your body issues. I wish we all had the body comfort that I once saw at a Greek event where Greek women of size danced with absolute confidence in their bodies.

Donamari (fyreflie24) – Super neat to have a nutritionist who gets the Beck strategies. Yep, this Equanimity business seems like a challenge.

Susan (hikergirl) – Six successive Kudos for your string of days. Love the notion that you can focus on things other than food.

CatholicCajun – Stopping when full is such a good strategy to master - Kudos.

Readers - chapter 6 Stage 3 The Challenging Situations Plan
challenging situations skills
After the Event
13. Use your Cheat Sheet. If you make a mistake, don't catastrophize. Don't criticize yourself or get discouraged. You're human. But learn from every mistake you make. The more often you use the Cheat Sheet, the more quickly you will be able to get back on track and the less likely you will be to make the same mistakes again.

Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), pg 137.

03-20-2012, 11:07 AM
Good Morning. I had a healthy food day yesterday. I was on a slippery slope in the evening, but managed to hold on.

I am sending everyone best wishes for a healthy food day.

Gardenerjoy --- your upcoming trip sounds wonderful.

03-20-2012, 05:40 PM
Hi Everyone,

Quick check in today, I have gotten really busy at my desk all of a sudden. Must be because my colleague is heading to Thailand on Thursday, everyone will want to call now, both my clients and hers!

Weighed this morning, I'm bouncing up and down between 1.5 pounds. Didn't get as much walking in yesterday as I would have liked. I did buy some bread and buns in the afternoon, did walk to the store so credit there, and when I picked DH up after work my car smelled like a bakery. It looked really good and smelled great but I did not have even one little nibble.

My parents are going to be at my house today when I get home, returning from their snowbird retreat to Arizona. Very excited to see them again. I will ask DH to BBQ some chicken for dinner as again it's a very nice spring day in Calgary!

Hi to all and have a great day!

03-20-2012, 06:44 PM
GardnerJoy: Oh Good! I need all the help that I can get! :)

03-20-2012, 07:21 PM
Quick update from me - heading out for the evening. Hi everyone. Another good powerful day. Exercise was floor exercises and weights. I planned an estimated amount of calories for dinner in town tonight, even though I don't know where we are going. I'm hungry now, but know I can wait for a few hours, then enjoy a reasonable meal with friends.

Hope your days were great.

03-20-2012, 08:02 PM
Hi coaches/buddies/friends... just stopping by to say things are going mostly positive with food. I have had the willingness to use the beck principles. (most of the time) I did eat extra Monday night - today is going well, however.

But, before the extra food in the evening - I journalled and planned/measured/logged & drank alot of water.

Billbe - thanks for your thoughts on my candy dilemma. A secret place may be in order.

Gardener/joy…. - yes, it’s a good suggestion. Thanks, Out of sight… maybe I’ll get him a lock box. LOL

Woodland - yes - candy and treats are allowed. But, yes -- I need to assign them calories and they need to be planned. Thanks.

I hope you all are doing GREAT.

03-20-2012, 08:17 PM
Hi Coaches

-for weighing in on the wii fit and seeing a -2.4lb drop to 263something (don't recall right now)
-for tracking my food with a pen in a book
-for getting to the aquabics workout this morning and really focusing on the exercises while I did them
-for planning my food
-for cooking from scratch
-for resisting a vast sea of treats that jumped out at me in the grocery store this morning, but allowing myself one modest choice so I don't set myself up by feeling deprived either

I've decided it's just not an emergency for me to miss a few WW meetings until I can re-join again, or not. I realize I have all the tools I need at hand. I've been using them and getting used to them, again, and will keep the same weigh-in day as I have had since mid-November. I'm looking at this as an opportunity to see how I do without going to meetings. Maybe I no longer need to pay $ for their program? Anyway, it will take a few weeks to see how I do and I can always go back. So, see? Not an emergency. Thank you Dr. Beck for that helpful, adpatable, portable, concept.

Bye for now.

03-21-2012, 12:18 AM
Hi Coaches/Buddies/Friends!

A good day at work with a plan for our healthy dinner awaiting me on my return home. I've resisted the diet soda at work for several days now and have gone back to my grapefruit juice concoction. *credit*
We haven't had ice cream for months and DH has been asking for it. Tonight I went to the store and bought "his kind" and "my kind". When it was time to serve mine I pulled out my kitchen scale and measured...a skill I learned here. It felt good not to rely on my portion and instead trust the scale. I see my Beck skills in action every day.

BillBlueEyes, somewhere….just the other day….I was acknowledging while I was shopping that the "bad habits" seem to be just below the surface popping up at times I seem to have no explanation for. I think we just keep trying. The fact that we "keep trying" is such a valuable skill.

hikergirl, great job! Kudos on your days adding takes lots of resistance, which we learn here that we can accomplish.

onebyone, your plan sounds sensible! These days I find lots of new things that are "not emergencies".

Tazzy, kudos for not tasting the great smelling bread in your car.

Woodland, enjoy your "reasonable" meal with friends.

Beverlyjoy, I have segregated foods in our kitchen. One cupboard holds his treats, including things I definitely am not supposed to eat. I have my treats, crackers, etc, in a spot where he never looks. He used to snarf all my "diet food", then it would be gone when I needed/wanted it. It does take restraint to stay out of his cupboard. I keep a certain amount of organic dark chocolate in the house and it's hidden well, otherwise he eats it all. A month ago he found the stash so I moved it. He does not offer me anything any more. I have told him, it's ok not to be "polite". It's frustrating. I'm actually surprised your DH doesn't hide it, knowing it frequently gets the "dishsoap" treatment. lol Oh, and if I buy him something just awful (day old pies, donuts, etc), I put it in his room and ask that it stay there.

gardenerjoy, thanks for the reminder on the diet soda.

03-21-2012, 12:43 AM
Working on ways to manage my stuff, because an impossible to do list isn't kind and I want to be kind to myself!

WI: -0.3 kgs, Exercise:+55 740/1400 minutes for March, Food: 90%op, Read my Advantages and Responses: yes

03-21-2012, 07:10 AM
Diet Coaches/Buddies - On plan with food, CREDIT moi, until I had unplanned grapes in addition to my evening snack, Ouch. That sentence wasn't an accidental copy/paste from yesterday; I repeated yesterday. Dinner included a dark green leafy vegetable similar to kale - "Chinese something" - timed perfectly with the arrival of this month's Nutrition Action Newsletter reporting that Magnesium is critical for good health, often under consumed, and dark green veggies are the way to get it.

Had to get into a short sleeved knit shirt again for a walk, CREDIT moi. It was just a beautiful day appropriate for time outside.

onebyone – Yep, Kudos for navigating that "vast sea of treats" at the grocery store. Glad you're finding a way to be comfortable with WW vs. no WW.

Joy (gardenerjoy) – Neat observation that a to-do list that can't be accomplished isn't "kind."

Debbie (Lexxiss) – Super strategy, "pulled out my kitchen scale and measured" - can't beat knowing what you're about to consume.

Beverlyjoy – Yay for "willingness to use the beck principles."

Tazzy - Kudos for "not even one little nibble" in a car with fresh bread smelling like a bakery. I drool just typing that sentence from here.

Woodland - Kudos for making a plan for your evening out.

Donamari (fyreflie24) – Just enjoying looking at one whole lotta cheerleaders in your signature.

Susan (hikergirl) – Yay for holding on when facing a slippery slope.

Readers - chapter 6 Stage 3 The Challenging Situations Plan
challenging situations skills
After the Event
14. Weigh yourself tomorrow morning - no matter what! If you eat food you hadn't planned, you may be mightily tempted to skip your weigh-in the next morning. It's critically important to get on the scale every morning without fail and not to stick your head in the sand. Remember, when has not getting on the scale every morning helped you lose weight and keep it off?

Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), pg 137.

03-21-2012, 12:24 PM
Hi there,
All is ok. I must admit though, that I am spending a lot of time and energy on menu planning, food prep, and packing up food. My old behavior would have been to pick up something to eat or wolf something down (not good for me). The good news is thatit is better to put energy into that kind of a task versus despairing over prior over-consumption of food. The After the Event quote that BBE included yesterday is a commitment that I will make to myself in the event that I have an Event.
Have a good day.
Woodland --- I like that you write “powerful day”. I hope that your meal out went well.
Beverlyjoy – I just read some old posts and saw your hubby/candy issue. That is a tough one. Tough one. I think that someone who is able to manage their eating simply cannot “ge”t how all-encompassing our desire for something can be. Your numbers are so good. I think that your post said that you had lost 2 lbs. You are so close to your next goal. You have many credits to give yourself!
Re—dish soap and candies --- yup, I have done similar things to that…my trick is the garberator (but that does not work well on hard candies) 
Onebyone – I just gave up my ww on-line membership a week ago. There are other on-line tools that are free, and if you combine those with Beck food/caloric suggestions, maybe that will be a pleasant(?) change. Good Luck.
Lexxis – good on you for the diet soda elimination. I am working towards that.
BBE – Thank you for “After the Event” quote. Wow, so much of what is the Beck book is targeted exactly, exactly to my behavior. It is like someone is in my head understanding my behavior (and it is reassuring to know that I am not alone.
Gardernerjoy, firefly, tazzi – have a well balanced day!

03-21-2012, 04:20 PM
Hi folks... Yesterday was a healthy food day - I am always grateful for that! I concentrated on having an OP day. It went well. Credits for:
plan/measure/log food
leave a bite
slower eating- meals were almost near 20 minutes
TASTED the food

There was a lot more I could have done. I'll take it, however.

I was doing some Spring tidy up. Reorganizing my storytelling props and puppets. I discovered that mice got into a couple things. One is a prop that I made 23 years ago for the story Old Lady Who Swallowed a Fly. (I've written others stories for it too.) It's really cool. It's intricate - the way I had her swallow all the stuff, etc. Anyway, I think I'll have to throw it away. It can't be washed. Maybe I can figure a way. It's grossing me out and making me feel sad. Not fair... oh well.

hikergirl - thanks - said: I think that someone who is able to manage their eating simply cannot “ge”t how all-encompassing our desire for something can be This is SO true. I've got a few ideas. I totally understand about all the time we end up taking with planning for food, etc. I always laugh and think 'it takes a lot time to 'not eat' (junk).'But it's worth the effort.

billbe - oops on the grapes. Maybe plan to eat them for a few days. They are healthy and you'd not have to deal with not being OP. Yes, the weather's been great for a walk.

gardenerjoy - Yes! be kind to yourself!

Lexxiss/debbie - credit for having your grapefruit concoction. I agree.. weighing and measuring is concrete 'proof' that you/we are eating the healthy amount. Credit!

onebeyone - many credits.. excellent. It's good to come to a decision about WW. Do what feels right... sounds like you are. Credit.

I hope everyone is doing well!

03-21-2012, 05:27 PM
Hi Coaches

Pretty crabby today. I'm cleaning in the kitchen, trying to re-organize my *whole life* it seems. I woke up at 4:30 am with a full to do list of what needs to go where and what to do with this if I move it over to there and etc. I can't say as that has ever happened. I ended up on the futon in the living room and then DH closed the bedroom door and Caesar couldn't get in so he peed on DH's tshirt. DH got up to put the garbage out and put the tshirt on and didn't realize the kitty had taken his revenge on him until he was already outside, garbage and recycling bin in hand. DH wasn't happy; I wasn't happy, cause DH locked him out and because Caesar did something he's never done before--catastrophizing that now he'll be "peeing all over" (he hasn't peed anywhere he shouldn't have so far today). I don't like not sharing the bed with DH but honestly, we need a bigger bed. (Secretly I hope that as I lose weight this issue will resolve itself. We'll see.) We have a double bed and when we were smaller human beings it was fine, but now our bodies are wider and we have two cats who like to share the bed with us and I end up with my right shoulder half on/half off and the ridge of the mattress cutting into me so I get up and pull out the futon and sleep out here. It's really bugging me. I can't ask for a new bed until I make room in the bedroom for one. There is no way we could fit any other size of bed in there right now--which brings me back to cleaning/organizing/purging. I have a stack of paintings on my side of the bed against the wall. We have dressers without mirrors-a vanity I can't even get to, and boxes that won't let me close the closet door and other boxes that have studio/art stuff in them that I moved into the bedroom to get them out the other cluttered room that DH now has full control of.

*insert BIG SIGH here*

I feel so overwhelmed by it all today as I, of course, want it all fixed today. I ignore it, and let it go, and push it aside, and busy myself with other stuff, and then I get a day like this when EVERYTHING about this place bugs me.


I haven't eaten over it AND my reward for tackling this issue is to get myself to aquabics tonight. *extra credit for a non-food reward*

So here are my credits today:
-weighed in-0.7 = 263.0
-tracking all my food
-on plan so far today
-made a to do list of 21 items and have checked off 7.
NOTE TO SELF: I am reminding (myself) this whole list doesn't have to get done today it's not an emergency
-planned exercise for today
-drinking my water for today
-checked in with coaches today
-trying to look for the positive today and I am willing to remember that all things pass, even my crummy mood. feelings are not facts

Enjoy your day. Mine is improving by the second. Thanks Coaches.

UPDATE: *credit!* Made it to an 8pm aquabics class. It was AWESOME! Everyone was around my age or younger. There were only 4 of us; also a bonus. Since we were all younger than "the usual" she worked us harder and that was great too. I am wiped out. It was very hard for me to do that at time of night. I was more in the Hard range vs my usual Moderate in terms of my subjective workout level. Really not my body's choice to exercise at night and therefore I know it will be a shock to my system, and foodplan + shock to the system will = weightloss. Tomorrow I weigh in offically so we'll see where I stand. The other benefit to working out at night is I am so tired I shouldn't be getting up at 4:30 am. I really enjoyed my workout a lot. So glad I went. *bonus thing* while at the desk signing the sheet for the class I saw a guide to the bicycle paths here. Tomorrow I may make it my business to find the nearest one with the bike I have on loan. Things are looking up (and DH was very happy to see I had cleared out space, washed and dried his stinky clothes from this morning, re-organized the pantry, cleared out one full cupboard and completed two sinkloads of dishes with a plan, that I consulted him on ;) , of where to place what dishware. I also placed a blanket on a chair I can now use due to my clean up efforts today and now my cats can each have a chair of their own. They are happy except when they each want what the other one has. Oh well. Off to bed. Never give up Becksters. Persist in Victory -- don't let your achievements be frittered away. Really.

03-22-2012, 12:58 AM
Hi Everyone,

The dinner out went pretty well. We did Mexican, per the birthday person's choice. I ordered a small portion, but it was still huge. Yeah for giving some to DH, and for not finishing the rice. It was not a diet day, but it was not a secretive sneaky binge day. Moving on now.

I struggled with pre-planning today. I let myself believe I didn't have the time. Mistake. So now I'm making the time to plan for tomorrow.

Beverlyjoy: Glad you had a mostly successful day. And that you are able to give yourself credit for that accomplishment. Sorry about your mouse situation.

onebyone: What an impressive list of credits you posted yesterday. Glad, after a challenging start, today ended better.

Lexxiss: Good point about 'his' and 'hers' food choices.

gardenerjoy: Glad you are being kind to yourself.

BillBlueEyes: Congratulations for working in the dark green veggies.

hikergirl: Great point about where we put our energy.

03-22-2012, 01:16 AM
I skipped a snack in order to have calories to deal with an unpredictable evening -- a good thing with appetizers at a cocktail followed by a supper at a small plates restaurant. Good enough for a special occasion.

WI: -0.15 kgs, Exercise:+60 800/1400 minutes for March, Food: 80%op, Read my Advantages and Responses: yes

03-22-2012, 06:42 AM
Diet Coaches/Buddies - I used Beverlyjoy's notion to plan extra fruit for my evening snack. Thus, my day was 100% on-plan, CREDIT moi. My head is back in its socket and I can decide how to plan future days. Dinner was corned beef and cabbage - a late St. Patrick's Day. Before my journey, I would always have several thick slices of corned beef. I love that stuff. Last night, I had one, and that felt just right. CREDIT moi again.

Walked (CREDIT moi), again in short sleeves. (DW cautions against packing up all winter clothes just yet.) Saw my first Red-winged Blackbird of the year, and several Tree Swallows checking out nesting sites. Yep, it's spring.

onebyone – AWESOME Kudos for making it to the evening aquatics class. So neat that it's a good fit for you. And Kudos again for cleaning up the cat event. "Persist in Victory."

Joy (gardenerjoy) – It's great to make it though "an unpredictable evening" - so many of those.

Beverlyjoy – LOL at the image of you telling Old Lady Who Swallowed a Fly - I love that story. Kudos for continuing with your slow meals. [Thanks for the tip about planning extra fruit.]

Woodland - Mexican Restaurants are a challenge - Kudos for making choices and for recognizing that the bigger challenge is to avoid the "secretive sneaky binge."

Susan (hikergirl) – Yep, initially a sane approach to food consumes a bunch of time. But, it does become less as the planning becomes very brief and food prep becomes easier. But quick, cheap food with high calories and low nutrition will always loom. Kudos for 8 days.

Readers - chapter 6 Stage 3 The Challenging Situations Plan
challenging situations skills
After the Event
14. Weigh yourself tomorrow morning - no matter what! . . .
Elise had a history of yo-yo dieting. She was good at following her plan as long as she followed her predictable routine: eating most of her food at home, where she had control. But when she ate out and food was less controllable, she frequently made poor choices and overate; they she would continue to overeat when she came home. Afterward she would feel guilty and ashamed, sure that she had gained 4 or 5 pounds (a vast overestimation). She would avoid the scale for a week. Knowing she wouldn't weigh in for a while, she would loosen up. At the next weigh-in, the number on the scale often was up by several pounds.

Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), pg 137.

03-22-2012, 12:02 PM
Hi everyone. A good day yesterday. Very focused on my work. Decent eating. Decent exercise. Slow and steady wins the race.
Woodland --- excellent, excellent that you did not have a sneaky binge day when the situation could have called for it (based on past habits)
Gardenerjoy—impressively consistent exercise minutes every day.
BBE – thank you for the Beck post at the bottom…it is so “ me”. I will be having those challenges in the coming weeks (uncontrolled eating situations) and need to make sure that I do not catastrophize and have it be the start of a slide for me.

03-22-2012, 12:41 PM
Good Morning, Coaches.

I am mailing my projects today - 43 pages. The next is due in thee weeks. I have certainly been discouraged this past week.
Credit: not letting stress affect DS. He is happy and healthy and life is its normal huge adventure. DH has taken some of the tornado of me but less than normal. Continuing to find ways to achieve balance when I am such a perfectionist. Called in sick yesterday. Didn't drive two hours for music lessons. We can do that next week.Went to bed early. Etc.... Really struggling with the willingness to write down food, sit down eating, exercise. I am focusing on little steps. Weighed in today. Weight is the same as last week. I will do 30 min of stairclimber today. I teach art this afternoon in DS class. I will sautι up a bunch of cabbage. Made an appt. to get a pedicure and massage - DH gift to me for Valentine's Day. Hopefully, all that should do the trick of getting me back on center.
BBE: We are going to spend three days in Acadia. Very excited.
Woodland: I hear you about subversive eating. I am sneaking into the fridge even when there is no one to see me.
Beverleyjoy: Glad to hear you are working the principles.
Lexxiss: I am going to follow your examples and weigh and measure today.

03-22-2012, 03:02 PM
Hi Beckfolks/coaches/buddies - I had a healthy day until right at bedtime. It was literally a moment before going to bed. I have an evening medicine to take at bedtime. I always take it with a bite of food so I don't get sick to my stomach. Well, that cracker started a 'frenzy' within myself - I gave into it - and ate a big bowl of cereal and milk. I had been using my resistance techniques all day and didn't have the willingness to push through at bedtime. Man, I felt awful afterwards. It just isn't worth it, really. Sigh.

I've decided to change up my food plan a bit. I use food exchanges. I have been trying to work with four starch exchanges daily. (this does not include fruit)It just can't work. I need to take five starch exchanges & delete one protein exchange. I kind of was taking my own advice. When billbe was wanting to have fruit in the evening and struggled not to eat it. I said to plan for it. He said that it worked well for him. Knock knock - who's there. I'll do this for myself too and swap out exchanges to have five starch. It sure makes planning easier. I am thinking/hoping this will help me live better with my daily plan. I'll let you know.

gardenerjoy - good planning ahead to save calories for your outing. Credit!

Woodland - credit to you for giving half your supper to dh. It feels good when it's planned in a way so it doesn't feel bingey.

onebyone - you have so many credits. I know you are feeling stressed on many levels, but didn't eat over it. That's wonderful progress (for any of us, really)

billbe- I am so glad the planned evening fruit worked well for you to have an op day instead of a struggle. I took my own advice and switched up my plan too.- but, still within the perimeters of my plan. Wonderful to know how life has changed for you... with regard of food eaten now and in the past. Credit!

hikergirl - "slow and steady wins the race'" is a great approach!

maryann - finding balance is a huge credit! Glad to hear your weight stayed the same. Hope you find your Beck mojo again...thank goodness you are managing.

I hope you are all having a good day.

03-22-2012, 06:57 PM
Hello Coaches

In the spirit of total honesty with you all, I am admitting to the not-made-from-scratch-but-bought-in-the-dairy-section-type-of-cookie-making-stuff that was hanging out in the fridge for a few months which I found myself baking this afternoon, as a means to escape feelings of failure (promised honesty requires me to reveal this as well coaches). In trying to calculate the WW points values for these items, the serving size is "1/18th of a package or 26g"
1/18th. I ate a little over half the pack. 1/18=3pts so 10 of them = 30pts.
Oh well.
It is the start of my new week, so I can actually fit that points hit into my plan and remain on plan for the week. I did weigh-in this morning and saw 263.0. I am 0.2 up from last week. Still have not reached my low weight at my last WW weigh-in in Key West; 261.2. This feels sooooo frustrating and keeps playing on my emotions :devil: "you'll never get under 260" is a favorite sabotaging thought and so far, I say to myself, "You're right."
I need a substitute thought there, not the one which supports my pre-destined failure! Ugh! :devil:'s!

And my clean up today just stalled out.
I'm in the middle and I feel like I cannot see the end of any of my messes as well as being unable to see that darn scale move.

Of course, if I continue eating like I did this afternoon, I will see the scale move; it will move up and I would rather stay at this weight than move up so I have to get back on track right now.

I have a guild meeting tonight but I am leaving early to go to an aquabics class. I was on the fence about it but now I have given into my indulgence this afternoon. That's a habit I can't feed. Aquabics is a good habit to instill... and it was fun last night so why wouldn't it be fun today?

I definitely need more fun.
And more RL friends to talk to.

weighing in
reporting honsestly to my coaches
getting back on track
planning exercise
continuing to clean up my living space


03-22-2012, 07:50 PM
Hi Coaches/Buddies/Friends!

My week has been slam-packed. Wow. I have been in major caretaking mode although I do find a few moments for myself. credit. I have managed to stick pretty close to plan although I did taste 2 jordan almonds at Costco, knowing full well what they tasted like. One of my for not buying them. My East house Beck book arrived today...great news...I've been missing it. I'm glad I don't have to pack it anymore. I've had lots and lots of spontaneous exercise, including about an hour of fast walking at the mall as I looked for a certain bag.

All the talk of fruit, I remembered I hadn't eaten my planned Sumo mandarin I had packed for Denver. I sat upstairs and enjoyed it actually more than I would have earlier in the day.

Take care everyone! I am reading posts...I'm just behind as I strive to take care of what's right in front of me.

03-22-2012, 11:45 PM
Hi Everyone,

Today ended up good, both with food and exercise. I was tempted once to grab something off plan but was better able to hear the sabotaging thoughts and counter them. I heard "I just can't be good today", "One day off won't matter", then said "I will measure this and count this food because it does matter", and "I don't want to feel terrible later". I did my exercises even though my back was a bit sore from Tuesday's time on the medicine ball.

gardenerjoy: "good enough" is a nice phrase.

BillBlueEyes: "that felt just right" is a satisfying thought

hikergirl: Looks like today was a great day for you! Great job !!

maryann: Big congrats on your writing in the mail. I hope you enjoy your spa time!

Beverlyjoy: lol, "knock knock"

onebyone: Do you read your Beck book very often? I ask because in the past few months when I wasn't doing very well, I know I couldn't hear the skills in my head much. Then, I picked up the books and started looking at them everyday again. Suddenly, I was able to hear the skills more rapidly when I needed them.

Lexxiss: Are you in the Glenwood Springs pool in your picture? I've been there once and loved it.

03-23-2012, 05:55 AM
Diet Coaches/Buddies - On-plan for eating, CREDIT moi, included lunch with some longtime friends. Ordered a grilled piece of cod on a bun and . . . ignored the bun. Doing well in a restaurant always feels good. Out and about again in a short sleeved knit shirt in 80 degree F weather. Continues to feel like we're missing a season.

Walked (CREDIT moi) to the library to get an instructional DVD for freestyle swimming. I'm convinced that I can improve my swimming technique over what I taught myself as a young boy, since I'm not able to swim for long stretches without getting tired. Suspecting that there's some advantage to doing it right, LOL.

onebyone – Kudos for not catastrophizing and for squeezing Aquabics into your plan for the day.

Debbie (Lexxiss) – LOL at "knowing full well what they tasted like" - gotta remember that taking a sample of a known food is just nibbling. Haven't had a Sumo mandarin - don't recall seeing them.

Beverlyjoy – LOL at "Knock knock." Kudos for adjusting your food plan as needed.

maryann - Feels good just reading, " Continuing to find ways to achieve balance."

Woodland - Love your Helpful Responses to the Sabotaging Thoughts, especially, "I don't want to feel terrible later."

Susan (hikergirl) – Yep, "Slow and steady wins the race." I, too, feel that just knowing that I'm not going to catastrophize makes my progress more secure.

Readers - chapter 6 Stage 3 The Challenging Situations Plan
challenging situations skills
After the Event
14. Weigh yourself tomorrow morning - no matter what! . . .
Once Elise started weighing herself every day, she found two things: One, if she did make a mistake and overate one day, the number on the scale was only a pound or two more than the previous day, and she would lose this extra weight within a week. Two, it was far easier to get back on track immediately after arriving home than it was if she continued to overeat that night and in the following days.

Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), pg 137.

03-23-2012, 11:15 AM
Hi. Well, yesterday was a bit of a new adventure for me. I did not overeat. I did not “diet”. I ate “normally?”. Whatever “normal” is. I feel “unsure” about it. Hmmm. TBD. Today the scale was up (only .3 lbs…but potentially enough to reinforce that yesterday was not “good”. Hmmm. Stay tuned.
Mary-Ann: yes, “little steps”. Every little step is a credit and they add up.
Beverlyjoy: credit to you for tweaking/changing the food exchanges. See how it works.
Woodland: Great that you had a good day!
Onebyone: keep at it. I know that you can do it.
Lexxis: you sound like you are in a good (albeit busy) “place”.
BBE: yes, knowing that I will not catastrophize does make me feel more secure. May, I make a suggestion regarding your swimming (based on my personal experience)….get a trained person to observe your swimming stroke and make some suggestions. Then, a few days/weeks/ later get them to look again (making more adjustments if need be). I was fortunate enough to join a “swim for fitness” group at my local recreation centre. The centre provided one of their employees (trained swimmer) to loosely supervise us and this person made some very effective suggestions to me on a regular basis (I had told her that I wanted to get more efficient and to make any suggestions to me that she felt appropriate when appropriate). It made a huge difference to me. Now, if I just didn’t hate getting wet. I don’t like jumping into a pool regularly. But, wow, with tweaking,your stroke becomes so much more effective and it is not a slog to swim lengths.

03-23-2012, 11:50 AM

Well I feel like I'm just coasting along here not doing anything productive. I do weigh everyday and write it down, looked at my calendar since Dec when I hit my low weight and I have maintained within 2 pounds since then. Guess I have some maintenance skills in place, just 15 pounds earlier than I planned to use them! I need to re-focus and re-commit to my goals, I have to start my weighing and measuring my food again as I'm sure that's one of the factors. I also need to get my exercise back on track. I have my last Zumba class on Sunday for this session, I need to see when the next sessions start and join them. As much as I'd like to get my bike out again it's too early here. BBE Hope your weather lasts, we had really nice weather last week and are now in the depths of winter storms again, snow yesterday and predicted to start this morning. I'm ready for our non-winter (it wasn't bad at all) to be over and spring to really be here.

I have also updated my ticker to the my current weight, I need to be accountable for that and looking at the 30 pounds loss chickee avatar is not helping me. So the number is changed and the avatar will be as well.

Hope to get back for personals over the weekend.

03-23-2012, 12:42 PM
Tazzy: I have decided to keep my avatar up to date as well. I change it on the first of the month to reflect where I am, not where I think I should be if there was no water weight, no bloat, no blah. blah. blah. I need to live in truth.
Lexxiss: Glad you book arrived. Little things like that make a big difference.
onebyone: It sounds like you are really struggling to re adjust after Key West. Maybe the support of the WW meeting would be helpful during this transition time.
BBE: Congrats on the Cod- no bun. I have to seriously look at starches (like Beverleyjoy)
Call out "Heh" to hiker chick and Woodland

Massage was nice. My toes look good. My mind is still going on overtime so I didn't hit the relaxed stage. it is funny how spiritual and mental health is an inside job. I can't fix things with spas or foods or shopping. Reorganizing my Project 333 wardrobe (three months, 33 pieces of wardrobe). You are allowed a few switch outs with season changing so out went the wool sweaters and in went the spring sweaters. On the whole, I feel it is successful in forcing me to realize how much extras stuff I have. I have two spring suits for the big switchover in April but I need to be down five pounds to wear them. Maybe that is a nice spring incentive.

03-23-2012, 02:47 PM

Guess I needed that frustrating kind of day yesterday as I woke up today feeling much better and ready to move forward. *Big Credit* for getting all the dishes done finally. Not just done, but the kitchen is re-organized. What's left to do is the floor-[washing it]--clearing off the counter -- [about 1/3 done] -- and cleaning the toaster and the back of the stove. I did the stovetop a few days ago (I'll take a *credit* for that rright now). My to-do list has a few more checkmarks on it :carrot::carrot::carrot:

On top of this, I cooked lunch and was wondering how to divvy up my portions when it came to me to use the glass pyrex foodsavers that I just washed and to just simply spoon stuff into them until only some is left in the pan. I filled 2-2cup containers and had a 1 cup serving left over so that's what I ate. I now have two portions ready for lunch or dinner this week--or I could freeze them. I am thinking I may get another set of these glass pyrex foodsavers. They are really handy--especially if they are clean and at hand. (Hello?)

*credit* also for weighing this morning =+1.8 = 264.8

Tomorrow we are going to a Maple Syrup festival. Lucky for me I am not into maple syrup so I do not anticipate a problem foodwise. Others are really anticipating the pancake meal. I don't even like pancakes so I think I'll do fine. There is walking involved too so I should get some unplanned exercise.

DH came home yesterday with an envelope from work. He got an unexpected $ bonus from work. I can rejoin WW anytime. I think I will still try to stay away this week, see how this goes. I could use the $ that I would pay for WW every month to go towards a storage locker instead. I am using that for added incentive to stay onplan.
Whatever works eh Coaches?

03-23-2012, 03:18 PM
Hi Beckfolks...coaches...buddies.....

Yesterday was a very; healthy day - I am so grateful for that. Swapping out one protein exchange for a starch exchange made planning so much easier. I did well with the change. I hope it continues. Today is going well too.

Yesterday's credits:
plan/measure/log foods
lots of water
did my exercises
always left a bite
worked on really tasting the food
tried to slow down - better
gave myself credit for staying with my plan

I didn't read, or journal much, and ate a few times while cooking with tastes along the way. But... I am thinking about it and striving for it.

I hope you all have a GREAT day. Share a smile, be kind and pass it on.

03-23-2012, 10:24 PM
Hi Everyone,

My day was packed full. I biked, walked, baked, and walked some more. Today I tried making crackers before my usual bread baking activity. I was pleased with how they came out and will try adding more spices next time. Exercise was the recumbent bike again.

I'm thinking of starting a ticker for myself that counts days on plan. That will include eating at or under my food units, and accomplishing my planned daily exercise. I think it could be a way to give myself more accountability. Does something like this work for any of you?

BillBlueEyes: Credit for finding a way to use some brain power on an exercise challenge (swimming technique). Sometimes it can feel like exercise routines get pretty repetitive, so thanks for the reminder to change it up sometimes.

hikergirl: Credit for thinking about how a day's meals made you feel.

Tazzy: I'm with you on re-committing.

maryann: I like this sentiment: "I can't fix things with spas or foods or shopping"

onebyone: Yeah for check marks !

Beverlyjoy: Credit to you for finding a way to make your planning easier.

03-24-2012, 01:21 AM
Today and for the weekend, I'm doing an on-line bootcamp to support my writing. I had moments today when I really wanted to eat rather than tackle the next bit I needed to do. I said "I'm not going to do that" and made it through. The hardest part is probably over so I should be able to do well for the rest of the weekend.

WI: +0.45 kgs, Exercise:+25 825/1400 minutes for March, Food: 100%op, Read my Advantages and Responses: yes

BillBlueEyes: I second hikergirl's suggestion on the swimming instruction. My husband did that and found it very helpful.

Tazzy: good attitude about the weight loss stall. I had a couple of those on the way down -- one as long as yours has been. I like variety, so what finally got it going for me was switching to a different plan for awhile, the one in the back of Beck's green book. Also, someone here posted an article about a school of thought that says one should lose about 10% and then pause and maintain for six months before trying again. I think The Step Diet by James O. Hill, et. al. has a similar concept, but more like three months. The idea is to let the metabolism and habits all kind of settle in. That made me feel better that I might actually be doing something good by stalling.

Beverlyjoy: so glad that your swap of exchanges worked! I've done exactly the same thing. Back and forth a few times, actually. Sometimes tilting it to the protein side gets the weight loss going again. At other times, tilting it to the starch side gets the willingness to stick with the program going again. Either way, I generally see both a loss and a re-commitment when I make the change.

Woodland: tracking works for me. I haven't tried counting days on plan, but I think it would work. My exercise minutes for the month works for me (well, most months; this month isn't looking good). And grading my percentage of on plan works. I kind of keep a longer term tracking on that percentage in my head. If I go very many days without a 90% or 100% score, I redouble my effort to get one.

03-24-2012, 07:21 AM
Hi Coaches/Buddies/Friends!

My DH left yesterday and I am now committed to finishing this floor project before he returns. I have a helper tomorrow so I might as well enjoy my morning as I go in to work early.

Yesterday, I didn't weigh until after work and stepped on the scale again this morning. credit. It was too busy at work to eat and I felt wallet felt excellent later. I countered several sabotaging thoughts regarding going "out" for dinner, especially since one option included sweet potato fries. Instead, I came home and made a healthy light dinner and measured my NSA ice cream for dessert. I had an unplanned snack later on, and although my calories were still low for the day, I wished afterwards that I had resisted....mostly because it was unplanned. I have included the evening snack in today's plan because I know, once again, that work will be non stop walking for 8 hours.

Off to the races!

03-24-2012, 07:53 AM
Diet Coaches/Buddies - Eating was 100% on plan, CREDIT moi, helped because we went out to the movie The Artist last night. It's easier to avoid extra snacking in the evenings when we're not near food. Fortunately for me, I'm not terribly tempted by movie theater concessions.

Exercise was again a walk, CREDIT moi. Since I pulled a muscle in my leg a week ago, I've had to avoid the gym to try to work it out. It's hanging around for a long time. Also, planted the sugar snaps - feels like spring for sure when those go in the ground. Harvested the last crop of Mustard Greens from the ready-to-bolt stalks that simply didn't die since winter never came in hard. We've never harvested in March from last year's plantings - feels like living in the Tropics.

onebyone – Yay for check-marks, Pyrex food savers, Maple Syrup, and unexpected $ - four of my favorite things. Yep, "What-ev-er-works."

Joy (gardenerjoy) – Kudos for "I'm not going to do that."

Beverlyjoy – Sounds like going forward, "I am thinking about it and striving for it."

maryann - I'm struck by "spiritual and mental health is an inside job", as in LOL with tears in my eyes. It's good to be reminded that that's the real goal. Glad your 333 project continues and that it allows seasonal switches.

Tazzy - I'll join you in the get-exercise-on-track goal. Good luck with your remaining winter snows.

Woodland - That's a full day alright. I've never heard of someone making crackers - just never thought about that.

Susan (hikergirl) – Yay for feeling “normal” in your eating - that's where we all want to go. [Thanks for the tip to get some professional oversight. Your “swim for fitness” experience is just what I'm looking for. I've now got two DVD's and a book from the library - at least I'll start with the notion that there's a right way to do this.]

Readers - chapter 6 Stage 3 The Challenging Situations Plan
challenging situations skills
After the Event
14. Weigh yourself tomorrow morning - no matter what! . . .
The scale is one of the most important tools to help keep you accountable. Use it 365 days a year. But don't let a higher-than-expected number ruin your day. If you've made mistakes, don't criticize yourself. Just get problem-solving oriented. If you stick to your plan precisely, the number will undoubtedly go down soon.

Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), pg 138.

03-24-2012, 08:58 AM
Morning all. Been out for a few days with a bad head and chest cold, thanks to my manager Cheryl who had it and politely shared it with me! Anyway I am down 2 pounds this week and my blood sugar was good ALL week, so that is a positive step in the right direction. Headed to Church and then work. Have a blessed day.

03-24-2012, 01:03 PM
Good Morning,Coaches.

I join Catholic Cajun with crummy health. Blick! the head cold. Still plan Yoga. Sick of eating unplanned food. All my efforts today are to rest and to eat ONLY what i have written down. i will report back tom.

Best to all.

03-24-2012, 08:40 PM
Good Morning,Coaches.

I join Catholic Cajun with crummy health. Blick! the head cold. Still plan Yoga. Sick of eating unplanned food. All my efforts today are to rest and to eat ONLY what i have written down. i will report back tom.

Best to all.

Well Maryann, I still have 2 lungs, have somehow managed NOT to cough them up! My head is not as stuffy, been taking Chlortabs, that seems to help. Robitussin helps with the coughing. I had an ear ache, but that seems to be better also, we also have a problem with pollen and allergies so that does not help at all. Waiting for hubby to get home so we can go vote in the primary and then go and get some supper.

I think I am going to re do my Advantages cards, instead of making one long list, I am going to take one Advangate per card, write the advantage on the front and the reason for it on the back, I think that will have more on an impact. So instead of writing I want to shop for clothes in normal sizes, on the back I may put something about how hard it is to find pretty plus size clothing and how you hav to pay more for it and how a lot of it is not as pretty, etc.

03-24-2012, 09:33 PM
Hi Everyone,

Today was good, but I feel pretty tired now. The wind can get old after awhile. Exercise was walking and fetching things for DH as he finished building our greenhouse shelves. Tonight I planted some spinach in there !

2nd day in a row being successfully on plan.

gardener joy: "I'm not going to do that" is a great helpful phrase.

Lexxiss: Credit for a 'healthy light dinner". Great job resisting unhealthy foods !!

BillBlueEyes: I'm glad the sugar snaps are planted. Hope your leg muscle is better very soon. The crackers were fun and easy - you should try making them sometime.

CatholicCajun & maryann: Feel better !

03-25-2012, 01:13 AM
I identified a sabotaging thought: Writing means I don't have to exercise. That's better than an older sabotaging thought: Writing means I get to overeat. But, really, I suspect it is possible to write, exercise, and eat on plan in the same day!

WI: -0.25 kgs, Exercise:+20 945/1400 minutes for March, Food: 100%op, Read my Advantages and Responses: yes

Lexxiss: Hope you had a good, if busy, day at the races!

BillBlueEyes: yay for greens from the garden in March! It's shaping up to be a terrific year for the garden.

CatholicCajun: congrats on the scale dip and yay for feeling a bit better.

maryann: sending healing energies your way!

Woodland: yay for 2 days in a row and spinach seeds!

03-25-2012, 05:51 AM
Diet Coaches/Buddies - On plan 100% with food, CREDIT moi, including skipping my morning snack - we had been out looking for the incoming migrant birds and returned home close enough to lunch that I chose not to squeeze in my snack even though it was on the plan. Additional CREDIT moi for that one.

Exercise is on a hold until I figure out this leg thing. I've called it a cramp, but my calf chose to swell up; I've never had that happen before. We have a traditional marriage where I insist that it'll heal itself and DW insists that the doctor should look at it.

Joy (gardenerjoy) – Interesting that Sabotaging Thought evolve as you learn to fight them off - just like a virus, LOL.

maryann - Ouch for the head cold - hope a day of rest gets you back in the game.

Woodland - Would my DW ever love a greenhouse. Kudos for your second day on plan.

CatholicCajun – Sending virtual chicken soup to fight off the cold. Congrats on those two pounds gone forever.

Readers - chapter 6 Stage 3 The Challenging Situations Plan
challenging situations skills
Confidently Follow Your Plan on Weekends
Weekends tend to be the downfall of many dieters. During the week, when they are focused on other tasks, they may not notice their hunger that much. But on the weekend, when dieters are less distracted, they may not only feel hungrier, but also have easier access to food if they're home and near the refrigerator. On the weekend, dieters also often have more unstructured time that allows them to think about eating, and they may have a greater desire to procrastinate doing a needed task and instead wander into the kitchen for food.

Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), pg 138.

03-25-2012, 07:25 AM
Hi Coaches/Buddies/Friends!

I'm plodding along with my project recognizing that the less I procrastinate the faster it will be finished and I'll be able to move on, back into my comfortable "environment" which I have worked hard to create. Yesterday many off plan foods were presented at work. *credit* for not using busy or stressed to eat any of them. I was asked if I wanted to take home the remaining Bacon/Potato Soup. "No". Are you sure? "Yes". There were also 2 pieces of cake which weren't sellable. I did "taste" one...making sure (we had a customer complaint". Kinda like stale donuts, I'd eat them anyway. They went in the trash. I've weighed this morning and am going to prepare my healthy dinner before the helper comes. BTW-yesterday my fridge note (written plan) helped me to stick with my original dinner choice. Yay.

BillBlueEyes, credit for committing to use your Beck skills to knock out numerous OP days! (rolleyes) I'm starting to agree with DW...perhaps a dr opinion might give some perspective, and I'm not usually a big appt. maker, either. Take care.

MaryAnn and CatholicCajun, I hope you are both feeling better very soon!

gardenerjoy, nice thought process and great to see how it's evolved. A similar thing happened to me yesterday...My exercise plan is that I have formal exercise on the days I don't work. Last night I was already thinking what I would do today. Unfortunately, my exercise today will be floor sanding but that's acceptable.

Woodland, yay for another OP day! I'm tired of the wind, too. It roars through Idaho Spgs and keeps me off my bike. Yes, my avatar is Glenwood-DH is there right now.

I'm attempting to get back to personals. I appreciate how the collective support and feedback help me. Thank you all!

03-25-2012, 01:54 PM
Good Morning, Coaches.

Thanks for all the well wishes. I think my illness peaked in miserableness at about 8 pm - just in time to have DH take care of me. Coincidence? Better this morning but as many of you have written over the years, illness is always a great excuse to not stay OP. I do have credits. I made my biggest trigger food in the world on Friday (mac and cheese for no meat Fridays) For one of the few times in my life, I didn't over indulge and make myself sick. DS loves loves loves it. I rarely make it because of the danger so he has been in hog heaven. I am proud of myself and savoring the feeling of treating myself kindly by NOT overeating.
Lunch today is sautιed cabbage and pork.
Gardenerjoy: The balance between writing and exercising is currently baffling me. It is one or the other.
BBE: We are getting another patch of rain after a fake spring rain. Where will the birds go, I wonder? (Just like Holden Caulfield (sp?)
Woodland: congrats for two OP days.
Shout out to everyone else.

03-25-2012, 02:33 PM
Hey everyone!

Half way through the 40 day challenge. It's been an incredible journey thus far; I've learned so much about myself and about the practice. So grateful.

We start a 3 day fruit fast tomorrow so that should be interesting :) I finally got back on my bike today for the first time since the 40 days of yoga started, very grateful I didn't fall (even with a short stop). It felt really good, and very different. I practice this afternoon, then take my little guy to a family yoga class, then I have my 40 days class so it's a day of workouts and yoga for me! lol!

Thank you for the encouragement and support! If y'all are even remotely interested, I'll try to explain this process and what I've learned as it's helped me see food in a totally different way. That said, my metabolism must be on overdrive because I'm famished ALL THE TIME!

Equanimity week was accompanied with the irony of many chances to practice. I tried to be as even as possible with varying success but my husband told me over dinner last night he's seen a huge difference in my overall being in the last several weeks, so that's a start. My youngest has decided to chose now to do some testing, but we're rolling along here. It's a bit harder with the kiddos as they're so good a pushing buttons but ever striving to be mindful, I'm trying :)

Wishing you all a lovely week and carry on with the great work! In a meditation practice, I'm learning that even when the mind wonders or we get off track, it's just about starting over, again and again, and again. I try to take that to my eating... so even if it's rough, BIG KUDOS to everyone for starting over and over and over :)


03-25-2012, 02:44 PM

Today I re-joined WW officially. This weekend has been very up and down so far. I was on-plan all day yesterday then last night gave in to pizza.
I ate like the old me= 1/2 of the thing.
Then I stopped.
So, I am off-plan now officially for the week going over all my allotted points. And I expect to see a gain when I show up to be weighed on Thursday. I admit I don't know that for sure. And no, I won't just throw it all away until Thursday when I 'start new'. Today, this minute, I start new. I have weighed this morning (+4lbs = 267.2), tracked, and planned my food for the day. I took care of something I put off and that helps as it relieves the internal stresses that drive me to eat at times.

Honestly, what made me re-join was the singular talent of my S-I-L who never fails to post and tag on facebook the most hideous pictures of me. *sigh* I have never reveealed to her how much I hate that she posts any images of me at all, let alone those that are singularly unflattering. Today's 'shock' came in the form of an image of me, a close up of my face, the sideview, showing my abundant double chin and chubby cheeks. really the worst angle you can get. *sigh* I removed it from my own page and that's about all I can do. But actually, it's not all I can do. I can make it so the images she takes just aren't or won't be 'as bad' when my double chins recede. Anyway, this whole thing shows me I am not as accepting and at peace with myself today as much as I was a few months ago. it IS bothering me that my weight has not budged this month. It IS upsetting me that I have stalled. I need to have that WW support. I need the full program and since I can get it again I did. I'm not going to judge myself for being unable to move forward, or that I have fallen off the wagon over the past 2 weeks about 4x, enough to sabotage my weightloss. I refuse to do that, but I have to go forward. I have much more weight to lose. I have got to see that 250-something number.

Bye for now.

03-25-2012, 04:51 PM
Hello Everyone!

Weekend has been pretty good so far. I've recommitted to writing down everything and am keeping track of my carb intake and calories to see how they measure up. Weight is down .8 today so will update my ticker. Went grocery shopping yesterday while hungry but did not give in to any rash purchases. While I was looking at the different nut selections in the bulk area the chocolate covered ju-jubes keep calling me but I just ignored them knowing they would not taste that good. I do have one big credit from work on Friday, a co-worker was passing out the chocolate mini-eggs to everyone at their desk. I refused and carried on. Friday's are my team's day at the office to clean the kitchen and when I went in there low and behold a bowl of the darn things. Well I know myself well enough to know that I would never eat just one (otherwise I'm sure we could buy them that way!) so I pushed the bowl out of the way and ignored them. :carrot:

I haven't done much exercise this weekend, even missed Zumba this morning as I seem to have aggravated my left hip joint and I feel like I have a pinched nerve. Had a similar sciatica problem a few years ago and the tingling/numb sensation in my thigh is the same. I'm taking some anti-inflammatories to get it to settle down. Walking seems okay once I get up and going.

onebyone good job for renewing your WW membership if that's what you need to keep you on track. Your slip up with pizza yesterday is over and done and credit for moving forward. I'm sure your +4 is not a true weight gain as it's unlikely you ate an additional 14,000 calories of pizza! Drink lots of water and keep moving and things will settle, could be a lot of sodium in that pizza as well.

gardenerjoy I too recall reading about our bodies maintaining after a large weight loss and the same happened to me after I lost the first 15-20. I keep thinking that even if it takes me another year to loss the last 15 I'm okay with that. Still aiming for the somewhere in the 150's by June 24 though.

fyreflie24 Congrats on being half way through your 40 day yoga challenge. It will be interesting to see how you feel after a 3 day fruit fast. Do you get to have any kind of fruit or is there a specific list you have to follow?

maryann Credit for not over-indulging on the home made mac and cheese - it sure would be harder to resist than good old kraft dinner! I wish we'd get the rain you have instead of snow right now.

BBE You are like a rock star being on plan lately and adjusting your plans around missed snacks and meals. Always reminding us that hunger is not an emergency. I just looked at the clock and it's 1:45pm, I have not had lunch, but don't feel the need right now so am going to pass on it.

Lexxiss Credit for passing on taking home left over food from work. Funny how people ask if we are sure when we've said no. If I wasn't sure I doubt I would have said no. :D

woodland I am envious of a greenhouse that you can start gardening in already. I'm debating starting some plants in my house to put into the garden at the end of May. Might be a long time to have the living room coffee table covered in plants! But it does have the best sun exposure in the house.

catholiccajun Yuck for being sick. Credit for realizing you need to change your cards to work for your "advantage".

beverlyjoy Credit for adjusting your plan to work for you. It's all about what we can do long-term.

Hi to everyone else :wave:

03-25-2012, 08:01 PM
BBE: Thanks for the virtual chicken soup! Actually I had some in the freezer that my husband kindly made for me when I had this a couple of months ago, even gave some to my manager who was sick also, it was sooo good, the man can cook!!

03-25-2012, 11:24 PM
Hi Everyone,

Today I had to be flexible with both food and exercise. DH suggested we go to town to see garage sales, socialize our puppy, have lunch out, etc. This is a big treat for a country gal, so I jumped at the opportunity. At lunch I gave him about 40% of my tempeh burger, and I didn't have fries or chips with it. When we got home I made homemade veggie soup and crackers for dinner. So I think food was ok, just not my usual fare.

I'm deciding not to do the 'days on plan' number anymore. It felt a bit restrictive. I'd rather think in terms of either being on plan, or if I do make substitutes, did I feel like I didn't binge or overeat.


gardener joy: Glad you were able to catch that lurking thought and shine the light on it.

BillBlueEyes: I hope your calf is doing better today. The greenhouse is an addition to the side of a garden shed, built of leftover building materials. It will be a learning experience to see how things grow in there, and if the materials we used hold up to the wind.

Lexxiss: It sounds like you really have a strong set of resistant muscles that you use at work to stay true to your plan. Great job ! Lucky DH in the pool !

maryann: Glad you are feeling better. I'll bet DH enjoyed pampering you!

fyreflie24: I can identify with the 'over and over' part. Good job applying your new learning to eating behaviors.

onebyone: Pizza is a tough one, I know. Good job moving on and starting again.

Tazzy: I have to say, you write excellent personals! I read them and wish I could say things so eloquently! What would spring be without little plants started indoors? Spring is so hopeful, I think.

CatholicCajun: Sounds like you have a good man!

03-26-2012, 01:04 AM
I managed to write, exercise, and eat on plan today. I knew it had to be possible! I'd like to do it again tomorrow.

I also got some exciting, positive feedback on my project idea. And I didn't eat over it. Didn't even really think about eating over it. So, credit for that, because in the past news like this that's equal parts scary and exciting have often driven me straight to food.

WI: -0.55 kgs, Exercise:+65 910/1400 minutes for March, Food: 100%op, Read my Advantages and Responses: yes

BillBlueEyes: yay for extra credits and bird watching on the same day! I'm going to side with DW and Lexxiss on the leg thing :-)

Lexxiss: creating an environment that works for you is so important. Good job!

maryann: Love this: savoring the feeling of treating myself kindly by NOT overeating. I think until you get healthy, you get special permission to write instead of exercise. When you're feeling better, we can work on it together!

fyreflie24: I'm really enjoying the reports of your experience. It sounds so special and rewarding.

onebyone: sorry for the painful bits I'm sensing in your post, but good for you for figuring out what works and pushing forward. I'm looking forward to cheering the 25x number!

Tazzy: I can recommend some yoga DVDs if you're interested. I have problems in the same areas, but more joint and tendon than nerve, so I don't know that what helped me would help you.

CatholicCajun: glad you got some real chicken soup!

Woodland: Good job recognizing that your tally of days on plan was too restrictive and coming up with a different way of measuring. I find it so helpful to measure and track and tally, but it takes a bit of time and creativity to figure out the exact way that's going to work best for me.

03-26-2012, 08:05 AM
Diet Coaches/Buddies - On plan with food, CREDIT moi. Little exercise as I moan about my calf. Will go to the doctor today where I expect to be told to put ice on it and be patient. Maybe take an aspirin.

For lunch I had two plates of salad with chunks of turkey, turning down some carb laden choices, CREDIT moi. It wasn't a perfect meal, but good enough. The key for me is to avoid that feeling that I can eat anything and can do that continuously.

onebyone – Ouch for having to confront the pictures that you don't like. Kudos for taking that as inspiration rather than an excuse to eat.

Joy (gardenerjoy) – Yay for the hat trick, "write, exercise, and eat on plan."

Debbie (Lexxiss) – I wish my first thought wasn't, I'll take home that Bacon/Potato Soup, LOL. Kudos "for not using busy or stressed."

maryann - Yay for mac and cheese; my history with DW's super yummy version - taken from, of all places, Consumer Reports - was two or three servings. Large servings. She doesn't make it much anymore, thank goodness. Kudos for making it and showing restraint. [Thanks for reminding me of Holden Caulfield.]

Tazzy - LOL at the chocolate mini-eggs chasing you on Friday into the kitchen. Kudos for your response.

Woodland - Kudos for an expedition that didn't consume extra food. My FIL was famous for building mini greenhouses and micro greenhouses out of left over stuff. He was a fabulous gardener.

Donamari (fyreflie24) – Congrats on reaching your half way point on the 40 day challenge. And Kudos for reaching a "huge difference in my overall being." Double Kudos for choosing a DH who noted that and told you.

CatholicCajun – Yay for food cooked by Louisiana men - good food is just in the air in your part of the world.

Readers - chapter 6 Stage 3 The Challenging Situations Plan
challenging situations skills
Confidently Follow Your Plan on Weekends
To consistently be successful on weekends, make the following special preparations:
Create a Weekend Mindset
Do you view weekends a a break from work and a break from dieting? If you goal is permanent weight loss, weekends can't be considered a vacation from dieting. The most successful dieters and maintainers follow their diets consistently, no matter what day of the week it is. The National Weight Loss Registry, which follows thousands of maintainers, determined that study participants who consistently followed their diets - on weekdays and weekends - were 1.5 times more likely to maintain their weight loss over a year than dieters who loosened up on weekends.

Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), pg 138.

03-26-2012, 10:24 AM
Good Morning Coaches

We are back to normal :brr: temperatures here; below zero once more. I know that Farmer Rod, over at the Sugarbush we visited on Saturday, will be happy to see the cold weather return. The sap stopped running with that summer heat we got last week. It'll go again today I bet.

Well, I weighed in this morning *credit* and :present: *poof* -4lbs gone, exactly what I was up yesterday after the pizza and I moved back to *drumroll* 263.2. Unlike other days over the past week, I was :carrot: thrilled to see 263. So, another opportunity to have an OP day today. I have :book2: planned for one, just need to stick to the plan.

Today I am at the Potters' Guild to baby sit the kiln as it fires down. We set up a glaze kiln yesterday full of class work. Being there to check that it fires properly means I am there for at least 2 hours so my plan it to use my time wisely and to start working on some simple garden ornaments. I have the sketches and I want to cut out cardboard templates so I can create a bit of an assembly line approach for myself. It's not my usual but I figure if I *ever* hear back from one of my local farmers' markets and if I find out I am accepted to the market I will have a bit of stock to bring to the market. And if I want some ceramic objet's d'art I have to work ahead as everything takes a long time from start to finish and if I don't get into the markets, then I have stock for the upcoming spring Guild show. So, win/win for me.

A QUESTION for you guys: what kind of art-y things do you like to see in a garden? I am making clay shapes that will hang from a metal stick, pushed into the ground, with a hook on it. My clay piece will have a hole at the top so it can hang off the garden hook or it could be hung on a wall/fence. I have several designs in mind, but my tastes are truly "off center" so I'd appreciate some input from my tasteful friends here... any thoughts? Feel free to send me a private email too--kind of un-Beck related I suppose!

Yikes better go. Time to leave soon.


03-26-2012, 11:32 AM
Good Monday Morning!
While I have been away from this forum I have managed to continue the Beck principles. Everything is A-OK. I went out for a celebratory dinner with a close friend on Friday night. We went to my favourite restaurant, ordered my favourite food and ate it and enjoyed it and............stopped! Yippee! I did not come home and continue on with the eating. Yes, the scale was up the next day...but yes, I had some good food that had a fair bit of salt. Yes, the next two days were with a friend and rather unstructured from an eating perspective, but I was able to not compulsively overeat. The scale is up a little bit versus my lowest in the last week--but that is normal (to me) for the situation. Today I am back into the routing and hope to continue.

My main Advantage Card reads --- "I will have a sparkle and I am powerful when I sparkle!"

Bye for now.
Susan aka hikergirl

03-26-2012, 02:35 PM
onebyone: Oh girl, my PEEVE of all is crappy pictures of me. I am the most camera adverse human you will ever meet (it’s how I became a photog! Keeps me behind the camera, not in front!). I even edited the pix in my avatar. Congrats on rejoining WW; I don’t really know if I could have gotten this far without a support system like that. I love really cool woodland fantasy figures, suns, etc

Tazzy: great work resisting chocolate! Hope the hip is back to normal soon! I can have any fruit including veggis that are the fruit of plants like eggplant, tomato, avocado... this I think is a bit of mind over matter though lol!

Woodland: Hey!! :) Good for you for abandoning anything that feels restrictive or doesn't fit. Trying to get go of the scale etc has been a real challenge for me, so good for you! You are really close to goal!!!

GardnerJoy: Thank you! I’m glad I’m not boring everyone LOL :) Great not emotionally eating! One of the things I’ve learned in yoga is that we create our thoughts and we can observe them without emotionally attaching to them. I’m kinda embarrassed at the **** I’ve created for myself attaching to and being afraid of my emotions. Learning to experience them in a kinda detached observer way has been very liberating.

Bill: Hey man :) yes he’s a good man, when he’s not being a guy LOL :) Thanks, I appreciate the kudos :)

Thanks again, everyone, for your kindness and support on this crazy journey I'm taking. I think the most enlightening (and most relevant to my continued weight loss and successful maintenance) are the notions that we can passively observe thoughts, that they're something we create and we can elect to not buy into them (ie old tapes and patters), that we are all at the core of our being perfect little organisms that can always start over, reinvent, adapt and move on; that nothing, good or bad, lasts forever.

Meditation has proven a bit challenging but I'm starting to feel times during my day that I need it. I'm exciting to start the rebuilding process.

03-26-2012, 11:26 PM
Hi Coaches/Buddies/Friends!

Checking in on a very tired note this evening. I'm doing double duty as I try to make headway on my floor and go to work in the morning, too.

For the first time in 7 months, I had an food incident at work....chefs mistake, my favorite "bad" food and past time for my home brought lunch. As I was taking bites, my Beck words kept going through my head. I gave the remainder to the dishwasher and it was done. credit for not eating all of it.

I got home and had to immediately put a coat of finish on the floor. When I finally sat down I felt an evening of unplanned eating coming on. I countered it by going downstairs and getting the kitchen picked up while I cooked an OP pizza. I took time for a salad, too. It feels so good in retrospect.

The house hasn't been in this condition since we redid the kitchen in 2003. My dining room furniture is piled up in the living room and my upstairs hallway even has end tables. I have a dumpster in my living room and the downstairs smells. I'm sleeping with my formal dining room curtains because it's the only spot they'll stay clean and wrinkle free. I've been giving myself some breaks yet find myself remarkably calm. credit to Beck Diet Solution and my willingness to keep practicing these principles.

I'd love to spend some time rereading posts and respond to all of you. Unfortunately, I'm on a finish schedule which requires another coat at 10:30 then another at 330 am. I must get some rest while my eyelids are feeling droopy.

03-27-2012, 12:38 AM
Today's plan got over-run by circumstances. I didn't overeat and I managed to write and exercise. So, I'm putting this day in the WIN column.

WI: -0.05 kgs, Exercise:+60 970/1400 minutes for March, Food: 70%op, Read my Advantages and Responses: yes

onebyone: garden themes: gnomes, flower fairies, flowers, broad gardening hats, gardening tools, flower pots. I have a rock inherited from the previous owner that says "This is My Garden." There are all kinds of little sayings about gardens if you wanted to go that direction. Here's an idea. Veggie gardeners are always looking for good ways to mark their crops. I could imagine putting a carrot at the end of the carrot row, a pepper at the end of the pepper row, a tomato amidst the tomato plants, etc.

03-27-2012, 05:18 AM
Diet Coaches/Buddies - I did go to the doctor (thanks for the support to do that), who did tell me to put ice on it and take Ibuprofen. But, not before sending me out to get an MRI of the calf since she was worried about it. Now that was super cool. HUGE machine, whirling about with lots of noise. They even gave me a choice of music from a list of 100 CD's; I chose Beethoven's Seventh Symphony, and they actually played the Fifth which made for a rousing scan, LOL. I won't get the orthopedic doctor's reading until today, but I was sent home with a CD that shows me 3D views of my calf. Appears to have a pair of bones in it.

Food was on plan, CREDIT moi. Evening snack was exactly one California Navel Orange - separate CREDIT moi since several pieces of fruit have been the recent evening thing.

onebyone – Yay for 4 pizza pounds gone in one day. I like gardenerjoy's idea of veggie markers. Maybe garden spirits that look like gargoyles to chase away Tomato Horn Worms and beetles and beasties that eat.

Joy (gardenerjoy) – LOL at "over-run by circumstances" - BTDT. Yep, "WIN column" it is.

Debbie (Lexxiss) – Busy, busy lady. Kudos for choosing to stop eating the chef's mistake - it's the stopping that seems to me to be the big step in conquering our old habits.

Donamari (fyreflie24) – Powerful and encouraging thought, "can always start over, reinvent, adapt and move on."

Susan (hikergirl) – What a feeling, "and............stopped!" Kudos and "Yippee" both.

Readers - chapter 6 Stage 3 The Challenging Situations Plan
challenging situations skills
Confidently Follow Your Plan on Weekends
To consistently be successful on weekends, make the following special preparations:
Create a Weekend Mindset
Copy the following Response Card to practice a new mindset:WEEKEND RESPONSE CARD
Because I want to keep off excess weight, my week-
end eating has to be the same as my weekday eating.
My body doesn't know or care that it's a weekend,
and if I eat too many calories, I'll gain weight. It's
worth it to me to control my eating - even on

Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), pg 138.

03-27-2012, 10:23 AM
Hi Everyone,

My Monday was not so good. I snuck some food and listened to the excuse that I didn't care. I find that if I slip, I keep slipping. I let thoughts carry me down and it seems like a domino effect.

Today I'm starting over. The wind has died down so I will get into my greenhouse and plant some seeds. Part of doing better is hearing your stories, so thanks for being here.

onebyone: Could you make plant markers that look like the plants? I'm picturing a carrot on a stake etc. I guess because I'm planting a bunch of things right now, I've been thinking about how to mark them.

hikergirl: Your post about the celebratory dinner and time with friend sounds so happy. I'm glad for you.

fyreflie24: I like: "nothing, good or bad, lasts forever". Actually I was at goal about a year ago, and have been gaining because I've let old habits creep back in. I'm a re-learner !

Lexxiss: No worries about doing personals. Having you here and hearing your experiences is what matters to me. I am struggling and it is so powerful to hear how others are living with Beck everyday.

gardenerjoy: LOL, you thought of the carrot marker too. Yeah for your 'win' day.

BillBlueEyes: Like the gargoyles idea for onebyone. Your leg must be feeling all popular from this attention!

03-27-2012, 11:58 AM
Hi there. Nothing much to, no news about my food consumption is good news!

Firefly: I like the idea of being able to passively observe our own thoughts and beliefs. If one is able to do this it often gives the gift of perspective which is so vital for me.
Lexxis: wow, you really put your Beck skills to effective use. Good for you! Good Luck getting through this.
BBE: Good luck with the calf mri results. I just printed and cut and pasted that weekend response card to my set of response cards. Thank you
Woodland: sending you positive vibes to get you off the slippery path
Gardenerjoy: good win!

Bye for now.

03-27-2012, 01:32 PM
Hi... posting to let you all know that I have been having a major struggle with food and bingeing. I have been out of control eating for several days. It started with DH bringing in candy to give to the kids in the neighborhood. He had two bags of Easter candy - jelly beans, etc. I have asked him again and again to not bring bags of candy into the house. If he must have some candy, he could get one bar or something like that. Today, I told him that he is an enabler.... and it must stop. I kinow that it's up to me to be able to walk away from tempting foods. But - it's very hard for me with sweets around.

I have already eaten extra today. Thankfully, it's not like Sat/Sun/Mon, however. I really want to stop this. I did take a few deep breaths as I headed for 'something' in the kitchen to eat. I turned back. Credit. I am here... Credit.

I will try to draw that line in the sand. Start fresh with a planned lunch. I can't start playing 'food games'... eat less today to make up for it. That always backfires on me.

Thanks for listening.

03-27-2012, 08:48 PM
Hello all feeling much better-thanks!! Still have a little cough and congestion, but I have allergies and if you sit outside you can just see the pollen in the air! Was outside had to come inside, the mosquitos were getting a little too hungry!!! Did good eating today. Have been reading my advantages cards, I want to re-do them, but still have not found the time. I have stopped advancing in the Beck book, I want to go back and re-read again up to the point I am at now. Review is good for me. We will be getting really busy at work, it's First Communion and COnfirmation time in the Catholic Churches and with 3 religious stores it will get crazy, so in the month of April and May you may not get to "see" me as often, but I'll be around. We had a local young man drown this weekend in a boating accident, so sad for his family. Gotta go. Have a blessed evening.

03-27-2012, 10:19 PM
Hi All :wave:

Quick check in, using the tablet and you know how much I dislike typing on it. I seem to be out of sorts the last couple days, seem to be pretty okay on food, I'm tracking carbs and calories. I have found that my calories are right around 1000 per day and I think that's too low and maybe that's another reason I'm stuck. I need to figure out how to get more calories in without adding the extra carbs that I don't even want anymore. Always a work in progress.

Gardenerjoy - if you have some yoga dvd suggestions I would love to check them out. Thanks!

Have a great night everyone. Back later when I'm on a real computer keyboard:dizzy:

03-28-2012, 12:18 AM
Today went according to plan--exercised, wrote, ate on plan. Yay!

WI: +0.7 kgs, Exercise:+75 1045/1400 minutes for March, Food: 100%op, Read my Advantages and Responses: yes

BillBlueEyes: I'm relieved to know your calf has the requisite tibia and fibula.

Woodland: Have you tried the Seven Question technique (Day 27 in the pink book) or the Cheat Sheet (starting page 102 in the green book)? Those can be really helpful to stop slipping.

hikergirl: yay for no news days! Those are the best.

Beverlyjoy: sorry for the struggles -- maybe this time it will make an impression on DH. This is very wise: "I can't start playing 'food games'... eat less today to make up for it." Actually, I could ask you the same question I asked Woodland.

CatholicCajun: be sure to take care of yourself during your busy season!

Tazzy: tilting my calories too low makes me out of sorts. I added nuts when I realized I wanted more calories but not more carbs. Nutritionists claim they're healthy in small amounts. I'm not much for measuring, but I always measure nuts.
Yoga DVDs. These two by by Barbara Benagh have a ton of content and a variety of routines, from energetic to relaxed:
I also love Candlelight Yoga from Crunch. It's more like taking a yoga class and is very relaxing:

03-28-2012, 07:50 AM
Diet Coaches/Buddies - No call from the doctor about my calf which, I presume until I call today, means they found nothing from the MRI. Food was on plan, CREDIT moi, except for largish snacks (Ouch) as I'm beginning to feel cabin fever sitting by my phone and not exercising.

DW left the new flat of Petunias outside on Monday night were they experienced the 20 degree F cold and were thought to be dead. They felt the sun and revived!!! So they spent last night in our kitchen looking very happy. Resilient little guys.

Joy (gardenerjoy) – Kudos for yet another on plan day. Have you started your outdoor garden yet?

Beverlyjoy – Smart thinking - you can't start today trying to under-eat because you feel bad about yesterday. Today starts today.

Tazzy - Thank you for not using the teenager abbreviations while typing on your tablet, LOL - U no wht I mn? I second the idea of nuts as a good source of extra food - wish I had that problem.

Woodland - Yay for planting seeds and starting over together. Plants are a great reminder that one just goes forth and goes forth.

Susan (hikergirl) – Then Kudos for no news, LOL.

CatholicCajun – Good news that you'll be having a busy two months in your business. Sending supportive thoughts for you and the family of the man who drowned.

Readers - chapter 6 Stage 3 The Challenging Situations Plan
challenging situations skills
Confidently Follow Your Plan on Weekends
weekend skills
Successfully following your eating plan during weekends takes more than a change in your mindset. In addition to practicing all of your other skills, you will need to use the following techniques (remember, the more you practice them, the easier they will get).

Plan, plan, plan. On Fridays or Saturday mornings, plan your meals for the entire weekend. Make your snack bags (described on page 120) and prepare any foods you might need in advance. Many dieters consistently prepare food ahead of time during the week because they know they need to pack meals or snacks to bring with them but forget that they need to do the same for weekends. Unfortunately, the food you need will not magically appear. If you spend time every day - and not just on weeknights - pulling together your snack bags and preparing other meals, you will be much less likely to relapse into spontaneous snacking on Saturdays and Sundays. Isn't it worth the extra preparation time if it means you get to lose weight and keep it off?

Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), pg 139.

03-28-2012, 08:17 AM
Hi Coaches/Buddies/Friends!

I'm not call it a bad mood I'm just moderately overwhelmed right now. I have decided to keep a healthy perspective and my mantra, just like with my weightloss, is "This is a process". In that, I have moved my piano to a location where it can sit happily for a month until the floor really cures. Then I will move it back to it's old spot. It IS ok. When the giant hutch gets back to it's spot this afternoon I will put the dishes back in without cleaning them. They are going to get dirty again before this is over because "this is a process".

Food was ok yesterday, no snacking at work and OP dinner. I had ice cream later, in a larger than usual, but manageable quantity. (There's still plenty left, I didn't feel a need to eat it all) :lol: Planned exercise was work and spontaneous exercise was 90 minutes of sanding air bubbles out of my finish. Ug.

Beverlyjoy, sorry to hear you are struggling. Reading your post, I was reminded of an alcoholic friend whose husband still drank. His vodka was kept in a locked box in his shop because she could not have it in the house. I can't tell my DH not to eat the stuff, but I can draw the line with my addiction and tell him if it's going to be in the house it has to be _________. No choice.
I do really feel like the part of the Beck program, get back on track, has really put a stop to my old pattern of "freefall." Freefall, for me, is getting off track and deciding to do something about it 20 pounds later.
In addition to gardenerjoys suggestions, I'd suggest, as a coach, that you consider checking in everyday a No Choice item. I have to say I have been concerned about you for several days now, since your last post. I have found that checking in turns on the light even if I'm still "not home". There are times that I will have a sabotaging plan, and will change it, if only because I do not want to report it here. You all matter to me.

Ok, back to the salt mines, oh I mean Victorian nightmare. :lol:

03-28-2012, 09:21 AM
Hi Everyone,

I'm here and won't give up. Checking in, and reading your posts is really helping me stop my sabotaging actions.

Tuesday was not a bad day, just a bit unstructured. I need to figure out the calories on the crackers I've started making, so eating them does not seem like cheating. I'll do that today.

Greenhouse planting was a lot of fun. The shed next to the greenhouse needed organizing, so I did some lifting and bending to clear out the old junk and set up a planting station. I hung my hand tools and brought in a new bag of potting soil. Planting pots with herb seeds was the best !

Today my goal is to do everything my life requires, and also fit in some concentrated Beck book time.


hikergirl: Glad you are having smooth sailing

Beverlyjoy: Credits for small successes and for coming to the forum. Noticing the good behaviors helps.

CatholicCajun: Congrats for "good eating today"

Tazzy: Glad you are doing 'pretty okay' on food. I agree with gardener joy - nuts are a nice diet addition. I throw 14g of peanuts into salads for the crunch.

gardener joy: Wow, sounds like you had a wonderful day! Congratulations !! I will re-read both the sections you mention - thanks for reminding me of them.

BillBlueEyes: Glad all is well, with the calf and the flowers. I agree, plants are amazing healers.

Lexxiss: Your post spoke to the idea of 'one day at a time'. It sounds like you are handling the changes in your life grace.

03-28-2012, 11:14 AM
Hi Coaches/Beck folks -

Today I got up and weighed myself. I am up three pounds from last Wednesday. It’s the same three pounds I’ve gone back and forth with since even before my surgery in February. I am glad I was willing to see that number and will move forward. I do believe that had I not weighed today, I very well would have continued to overeat. But... I’ve done my journal, planned my food & did my exercises so far for today.

I appreciate the thoughts from my friends here who can give me their coach thoughts and ideas. It’s good things to hear them and aim to put it into action. Yes - I will come here to check in here even if I have overeaten or binge. I think it is a good thing to do and to face. After all - we are here as helpers/coaches/friends/cheerleaders/accountability partners, etc.

Woodland - your willingness to come here when you are struggling is inspiring/helping to know it’s a good thing to do and will be helpful in the long run.

Lexxis/Debbie - yes - it makes sense to tell DH to keep his goodies in a certain place. I have to deal with him not being willing to do this. It hit him pretty hard when I called him an enabler. I hope he will NOW put things in a place that is not right in my face. Also - you and gardener joy, are very right about always (no matter what) checking in here. Not always easy.. But - it’s something I need to strive for. Thank you for your thoughts.
Also - credit for leaving some of the ice cream.!

Billbe - phooey on you not being able to exercise. Sorry that you injured yourself. Can you do some seated exercises - upper body only. I often do that… because I don’t do any weight bearing because of my ankle stuff. So glad the petunias are ok!

Gardener-joy - yes… I will be making my point about his goodies being in my face. I think calling him an enabler made him think about it seriously. He’s out of town now… so, I’ll see when he gets home. I can only learn from the past, plan for the future… but, take it one day at a time. Thanks for your thoughts.
Also - glad you got positive feedback about your project and didn’t overeat about it. I totally can relate to wanting to overeat in relation to any emotion… good or bad.

Tazzy - it’s so easy to add extra calories with carbs - more of a challenge to not eat the carbs…. Maybe low fat/fat free cheese, ricotta cheese (low fat), yogurt, chicken. I’ve been thinking about low/no carb options - I found a few ideas online.

Fyrefie - you said: the notions that we can passively observe thoughts, that they're something we create and we can elect to not buy into them (ie old tapes and patterns). I like this reminder/ Thanks.

Hiker girl - major credit for stopping to eat your favorite restaurant dish before you ate it all… along with not overeating afterwards when you got home!

Have a great day, folks.

03-28-2012, 10:01 PM
An attempt to participate here….this has been a very physical project. I hand sanded for hours and hours today. When I got bored or tired I just got up and diverted my attention for awhile, just like with food.
Today's credits:
~picked up my kitchen and made a smoothie even though the house is a disaster
~went to the grocery and picked out several different healthy frozen meals, checking nutrition and calories
~out-sanded my helper who is same age/normal weight

BillBlueEyes, your OP days are very inspirational to me, remembering your renovation.

Beverlyjoy, so glad to hear from you interesting that facing the scale stopped your overeating. BTW-I thought of you today as I double checked that my doors were locked. It's pretty automatic now. Thx.

Woodland, good for you figuring out the calories in your crackers. I relate to "all that life requires".

Tazzy, great job tracking!

CatholicCajun, I look forward to your updated cards.

Susan(hikergirl), I hear ya', "no news about my food consumption is good news!"

gardenerjoy, yay for writing and exercising and not overeating!

03-29-2012, 12:44 AM

I go to WW in the morning. No clue what the scale will say. Not exactly true; I am not 10lbs up that's for sure. Maybe 1 or 2 if any. Still within spitting range of 259, my current goal. I had a good unplanned walking day today, similar to my walking days in Key West though it was in stores but I'll take that. I was at the 1st of 2 access to the relics/antiques/ephemera evenings last night for my current art project. I had requested to see ledgers, houehold bills and scrapbooks. Yikes! In 1935, 4000lbs of coal cost about $30. Someone had a bill, sent by the Dr. who resided at the historical home I am doing the artwork about, for $5 that was in collections. It was noted that the Dr. received two bushels of green beans and that knocked $2 off the bill, leaving $3 outstanding. This was also 1935. I finally have an inkling of what to do with this stuff. I may take a bill, or a scrapbook item and try to match it to a family photo, then create a print using the two bits of stuff. I think. I also thought of creating my own scrapbook about the site itself; putting in everything that's fascinating, thereby documenting the enormity of the historical site and not forcing me to choose anything. I haven't made any decisions yet. There will be video taken at our next session alongwith local cable interviews *sigh* more images of my physical self to deal with. My goal is to be back into active weightloss by then (april 10) as this will help me deal positively with my emotions around this.

You know, I could barely keep my eyes open at 8pm, and now I'm wide awake. Oh well.

G'night coaches.

03-29-2012, 05:29 AM
Diet Coaches/Buddies - The doctor called after reading my MRI; my calf is OK, just a Grade I strain (where Grade I is the least serious of I, II, or III). I now need a little patience while my body heals itself. Just wait a while. And wait. And be patient. For a bit. Not to focus on it. Or go stir crazy. Or be impatient. Or wish this was over. NOW.

Food was on plan, including dinner at a friend's house, CREDIT moi.

onebyone – Love the notion of paying my doctor with two bushels of green beans. Sounds like you're having fun.

Debbie (Lexxiss) – With your energy level, you'd make a fortune as a home renovator. Off-hand sentences like, "I have moved my piano," make me want to remind you that not everyone shifts their piano around like a kitchen chair, LOL. Ouch for the air bubbles in your finish. Hope your floor is now done.

Beverlyjoy – Kudos for, "I will come here to check in here even if..." [Good idea; think I'll walk (or drive) to the gym to do my bench work which won't stress my calf.]

Woodland - Yay for setting up a planting station for spontaneous exercise. I love a clear space to work - especially one that formerly help my junk, LOL.

Readers - chapter 6 Stage 3 The Challenging Situations Plan
challenging situations skills
Confidently Follow Your Plan on Weekends
To consistently be successful on weekends, make the following special preparations:
weekend skills

Eat meals at structured times. On the weekends, follow the same three-meals-and-three-snacks-a-day schedule that you use during the week. Many dieters are better off if they don't sleep late because it throws them off their eating schedule. If they have brunch (instead of breakfast and lunch), they often make up for the missed meal by having larger meals, larger snacks, or more snacks. Then when they go back to their usual schedule, they feel deprived. You can experiment with sleeping in, though, and see whether having brunch causes a problem for you.

Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), pg 139.

03-29-2012, 09:16 AM
Hi Everyone,

Wednesday was a good day, especially around exercise. The weather was perfect outside, so no more excuses would work. I dug dirt & pushed a heavy wheel barrow, carried big water pitchers to the sprouting garden perennials, planted more greenhouse seeds, washed some old pots with the hose, took a long walk with dogs and DH, and rode my exercise bike too.

Food was also in sync with the plan. The crackers are calculated, so now don't seem like little cheat snacks. By counting food calories it feels like I'm taking away its power to seem bad or sneaky. Food suddenly just has a black and white value.


Beverlyjoy: I'm glad to hear more optimism in your post. I know how yucky it feels to binge, so I'm happy you are moving on from it and doing better.

Lexxiss: Admirable list of accomplishment from you on Wednesday. Credit too for figuring out how to be flexible with what you need to eat during the renovation!

onebyone: I like the term "deal positively". The credits part of this program is powerful.

BillBlueEyes: Thanks for being a good role model for successful Beck maintenance skills. Sending healing thoughts to you leg.

03-29-2012, 10:57 AM
Hi! I am checking in!! Only have a few minutes. My friend is coming to do some things in the garden. Yesterday was better than the previous. I did eat extra before bed. I journaled, planned/measured/logged my food, ate slower. and more. I weighed this morning (-1).

This morning I woke up with some bad ankle pain. It's been a while. I've been trying to do gardening... and it has irritated it Phooey. I need to rest, ice and elevate it and Ihope it calms down. I ate some crackers extra as rection to the pain. But - I stopped. Credit!!

I'll try to come back later. Thanks for your support.

03-29-2012, 12:16 PM
oooh! no news from me is bad news. I have bad news for myself. Tuesday was a binge day. I will not provide details. Yesterday..almost back on track. Today, I am here. I did stand on the scales both mornings (yikes!). Now, my old patterns would be do go on a slide for many days. I hope to pull it out of the fire today. Today will have some challenging situations (picking up bro at airport after 4 months away and will be driving him to the Ferry and we will stop somewhere to eat. The way I am right now is that stopping somewhere to eat is the top of a very slippery slope. STay tuned.

I quickly read the thread and I must say -- Lexxiss, what thoughtful and wonderful advice to Beverylyjoy. Beverlyjoy, hang in there, we are here for you. BBE, glad that you doing not have anything "serious" with your calf, but I do understand that it may be frustrating to get through the waiting/recovery/rehab.

Sending everyone good wishes.

03-29-2012, 01:30 PM
Good Morning, Coaches.

The last three days have been rough. I was sick but still went to school. I had a conflict with my principal who I really respect. It was terrifying because all conflicts for me are terrifying. I would rather sit in a corner and eat chocolate than face conflict. The principal came back later and apologized for his part and I burst out crying :( which was from all the frustration I have faced in the last few years. He was very supportive but I feel embarrassed and vulnerable. I tried to hold off from overeating through those feelings and have managed to have no weight gain. Sigh! It seems the best I can do is not gain weight. Losing the last bit remains elusive.
I have decided to go skiing. DH and DS are going to Oregon for the weekend. I will ski and write. Today I just finished yoga and will track my food.
Onebyone: I am proud of you for going back to WW. That is terrific. I have been checking in every month with them.
gardenerjoy: Now that I am healthy I am going to regain the balance between writing and exercise. Skiing is going to be a great event.
Lexxiss: Go Girl with the home improvement.
Woodland: Glad you are here posting. This is a long race, recovering from food addiction. There is nothing flashy or immediate about it.
BBE: Glad the calf is just a strain. Sorry you have to wait to feel better. Glad you don't have to eat over it.
Hikergirl: It looks like you and I are weight twins. Did I mention that before? I can't remember. Here's to the last rotten ten pounds :(

03-29-2012, 01:52 PM
Hello Coaches

Was back at my WW meeting this morning after my angsty one week off program and weighing in at home. In the interim I shed some weight.

Surprise Surprise.

So I am officially 260.2, just a hair's breath away from being under 260, my current goal. In fact, unofficially, I weighed in on the wii fit which I do every morning (well, 98% of the time) and I saw 259.7:carrot: *what a relief* So, I just need to persist in victory and next week my official weigh in will have me in the 250's at last.:carrot:

Even though I was telling myself yesterday that it could not be true that I had lost weight (the scale said this as well), the weird $3 jeans I bought a few months ago at the thrift store sale were loose around the bottom of my thighs and the back of my knees. Just ever so slightly less tight. I wrote it off to "jeans stretching out" but they never felt like that before. These are the weirdest jeans. A size 20 like the others but the waist and hips are falling down, yet the calves knees and lower thighs are where they are cut smaller. I cannot for the life of me envision the body shape they were meant to fit. I may pick up a size 18 jean today from the thrift store just to move me ever forward.

WW gave me a 10% weightloss keychain today. That was great. I was late to the meeting but heard them talking about a 5K walk challenge being organized through weight watchers and the running room. I am going to join this and get DH to come with me. Apparently, according to the pamphlet, the goal is to walk 45 minutes. I have done that and more, so I feel pretty confident I can handle the challenge. Organized events with concrete goals are really good for me. They focus me away from food choices and weighing and all the stuff that gets so ho-hum or so frustrating. This just seems like the best thing at the right time for me. So glad to be able to participate.

hikergirl I can personally vouch for getting right back on track. If you have read my posts this month you'll see I was on off on off and in the end I was more on than off so much so that I am less than I was at the beginning of March. So, don't delay, put it behind you, move forward. Whatever your triggers/situation/emotional state, extra food WILL NOT MAKE IT BETTER. As they say in Overeaters Anonymous "if I have a problem and I eat over it, then I have two problems." Just get back on track right away no matter what.:hug:

Beverlyjoy Happy to see you posting no matter what. I was wondering about your ankle this morning. Guess I will wonder no more! I was saddened to hear you aggravated it but sort of amazed you did while gardening! Isn't it early for gardening? Seems like bonus gardening to me = good weather where you are. As for your enabler hubby, I hope that improves. My DH is off and on with remembering to keep the tempting things away from me. He has horrible eating habits. Like my brother, he insists that "gummies" are a food group:dunno: His mom though, my MIL is a terrible food pusher, as was my sister in Key West. My sister LOVED to go through my grocery cart, my cupboards and tell me what I should and shouldn't be eating, all while I was working my OA plan and my WW plan. Some folks, no matter how much you explain it, show it, live it, just do not get it. Maybe you could find your hubby a container and ask him to put his stuff in there and then out that thing somewhere so you don't stumble across the stuff. With me it's the seeing it--it puts it all in my head and stirs up the desire for it. I wish you well with discovering a permanent, workable solution to this.

Woodland I love that you are now counting those crackers and so they get to just become "another food you can pick" and nothing more. They are not a (this is what I may say to myself in the same situation) sign of my weakness, or a sign of my inablility to stay on a plan, or a sign of a my deepset unconscious desire to never lose weight, or that I am a bad person, or completely incapable of ever getting past "all this"... no. They are just *drumroll please* crackers. How much meaning we give things is completely up to us. BIG CREDIT TO YOU. :hug:

BillBlueEyes Your struggle to follow Dr's orders and allow your calf to heal reminds me of the admonition to "not think about the ____" which immediately brings it front and center in your mind. Great advice from Beverleyjoy to go do your other non-calf exercises and kudos to you for adjusting your plan to do just that. Adaptation is a primary survival skill. Kudos again. BTW I am greatly relieved it is just the lowest-level-you-can-have strain;)

Lexxiss I haven't mentioned it, but I was glued to your floor polishing adventures. Especially that post where you said your last coat would be at 3:30am! Yikes. That's determination. I find it to be quite a story. *credit for your stick-to-it-iveness* Your home will be amazing when you are through. I would so love to run and slide in wooly socks over your polished floors one day!

maryann I totally relate to avoiding/then treating conflict with food. I have to say, it *momentarily* works but the consequences are so great and so long lasting and so debilitating that I now choose to engage with the person/situation/problem. In the end I have decided this is less painful than food avoidance/coping/numbing out. It is HARD. Everytime I must choose to confront, speak up, defend myself, every single time I am in knots, I feel panic, I want to run away and I, too, cry easily and think Oh My God on top of all this, now you got to see me cry... BUT BUT BUT these things are all WAY BETTER than eating over it, which really, for me, eats away at my self confidence, my self esteem, my self trust. This is a toughie for sure, but just remember that every time you choose the new behaviour it becomes more and more normal and natural to choose it next time. :bravo:for getting through without extra food. This is major.

Time to go. Have a good Thursday. :wave: to lurkers

03-29-2012, 02:54 PM
Hey folks!

Just have a sec but here to report three day fruit fast over. I was a hurting puppy and needed a ton of sleep. Not hurting like incapacitated but feeling off and funky stomach and dull headache. Today I was able to return to my normal eating and I feel SO much better. I feel calm and centered and peaceful. Many report a huge energy surge but no such luck here LOL! I will say it completely zapped my appetite though. I'm not sure about my weight still, but my nutritionist told me I'd be absolutely thrilled, so I'm guessing around 165. 160 puts me at 75 lbs and 75% of the way there, which would be amazing by the end of the challenge (April 15th).

Hope everyone is doing well and remember, just keep starting over and over and over and over again. That's what I'm trying to do!


03-29-2012, 04:31 PM
Hi Everyone!

Sailing along here, I've gotten really busy at work and not finding time to post a message. I do sneak time through the day to at least read everyone's posts.

Weighed, still hovering around the same number. Thanks for the suggestions of foods to add to my plan. I had thought about almonds and need to expand to other nuts. I need to find a good place to buy them so they are not stale. I've also got some greek yogurt and will include that as well, I do like it with blueberries but they are pretty high in carbs so I'll start with strawberries instead. I'm not sure who mentioned reading the Beck book again but I think I'll do that as well. Some good reminders in there. When I weighed this morning I stayed on the scale long enough to get the other details it gives, % of body fat, BMI and calories needed to maintain the weight. That last number was I think about 2009 so I've only been consuming half of that, I'll up it to about 1500 and see how things go. I seem to recall losing pretty well at that number before and now with this 3 months of maintaining maybe I can break through to a lower weight.

I'm also going to check out the yoga DVD suggestions. My hip/thigh issue is better, about 3 days of anti-inflammatories and it's settled right now. I'm really happy about that, it's a weird feeling to have a number upper thigh!

I'm heading to my brothers for the weekend after work tomorrow so probably won't be back to check in until Monday. Guess I'll look for all of you on the April thread. Have a great weekend.

03-30-2012, 12:08 AM
I forgot to weigh myself this morning. That hardly ever happens anymore.

We ate out twice today. I was somewhat careful, but not enough to prevent an over-full feeling. I observe that I no longer like that feeling.

WI: NA kgs, Exercise:+35 1110/1400 minutes for March, Food: 65%op, Read my Advantages and Responses: yes

03-30-2012, 03:43 AM
Hi Coaches/Buddies/Friends!

onebyone, you are welcome to come visit anytime! I think you may be able to slide over this floor. It is still a work in progress and I have one more middle of the night treatment to go. Kudos on a surprisingly great WW weigh in! I'm so happy you joined again.

I have been working for many hours now. I did remember many Beck skills today. I weighed, took time for my smoothie, and took time to pick up around the house before I started sanding today. On a trip to Home Depot, I bought 1/2 a hummus wrap (checked no mayo) which satisfied me. I bought a really cute cup at Starbucks which fits the smallest drink. Kinda cute and it reminded me that I don't need or want the largest drink anymore.

DH is having an issue with the kitty and I think he's either ready to come home or I will have to go retreive the cat. After that conversation tonight I picked up my tools and pulled down the visqueen tent which I'd occupied since 2pm. For better or worse I am finished sanding except for a touch up during daylight. It is not going to be perfect. It crossed my mind I could tear out the whole floor, sell it for mega bucks and install laminate. :lol: Not joking it did cross my mind.

Keep it up everyone!

BillBlueEyes, I'm relieved to hear your calf just needs rest and glad you're going to work on your upper body in the meantime.

03-30-2012, 06:41 AM
Diet Coaches/Buddies - Acting on today's quote (in advance), I set out to "Do errands." Saw I could make it across the street without waiting for the next light if I just ran. So I did. Ouch! Calf wasn't happy; I've got to get this patience thing under control. Motivated me to actually 1)spend some time in bed resting, 2) with leg elevated, and 3) faithfully take the Ibuprofen prescribed. Hope I'm never actually sick since I appear to be a lousy patient, LOL.

Food was better than my patience, CREDIT moi.

onebyone – Indeed, 3.2 ounces is like the breath of a hair. I trust the jeans-o-meter test by your "weird $3 jeans."

Joy (gardenerjoy) – I also hate that "over-full feeling" that is part of my history with all eating out and festivities.

Debbie (Lexxiss) – I'm exhausted just reading how much work you're doing. LOL at selling the floor boards. Kudos for doing a small Starbucks cup - musta shocked the barista.

Beverlyjoy – I admire you diligence dealing with real ankle stuff; I need to follow your example.

maryann - Ouch for an unwanted conflict with the principal (which some unforgotten teacher taught me how to spell some zillion years ago by "the principal is your 'pal' "); Kudos for not digging into chocolate over it.

Tazzy - Kudos for diligence working on your food plan to get it where you want. It's still progress to hover "around the same number." I'm delighted to have to expand my assumed meaning of 'number' per, " it's a weird feeling to have a number upper thigh!" Have a great weekend with your brother.

Woodland - Yay for the spontaneous exercise of gardening. Kudos for the exercise in taking away bad power, "By counting food calories it feels like I'm taking away its power to seem bad or sneaky."

Donamari (fyreflie24) – Glad that fruit fast is over - doesn't appeal to me (unless it was bananas. Or mangoes. OK, maybe oranges. Or pineapple. Or grapes or apples or pears or plums or apricots or peaches. hmmmm . . . actually sounds kinda nice, LOL). S'wonderful, "I feel calm and centered and peaceful."

Susan (hikergirl) – Kudos, Kudos, Kudos for breaking the notion that a slip MUST begin a long plunge. That's a huge step.

Readers - chapter 6 Stage 3 The Challenging Situations Plan
challenging situations skills
Confidently Follow Your Plan on Weekends
weekend skills

Get out of the house. Structure your time, particularly in the beginning, to keep yourself from milling about in the kitchen. Plan to meet someone for a walk. Go on a family outing. Spend time doing yard work. Do errands.

Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), pg 139.

03-30-2012, 09:17 AM
Hi Everyone,

Thursday was pretty good here in windy Colorado. I baked in the morning (bread and crackers), then worked in the greenhouse. My dog doesn't like hanging out with me there, so he runs to other parts of the yard and barks instead. I got a lot of spontaneous exercise chasing him down.

Food was food and I ate less than usual. I got to experience hunger a few times. I was thinking about incorporating a day now and again where I don't count calories, but instead eat based on feelings of hunger. I'd probably eat less that day, so I think I'll try it!


Beverlyjoy: Credit for recognizing what brought on desire for food comfort. I hope your ankle is feeling better.

hikergirl: Good for you getting on the scale despite some mistakes. Glad you came back and continue post with us. I like the format of your signature information.

maryann: Yeah for deciding to write and ski. Sounds very cozy and invigorating at the same time. Very good thought "There is nothing flashy or immediate about it."

onebyone: Smaller clothes are good to have. It always amazed me when I was losing how I could fit into things that didn't fit before. Some times if I have the time, I enjoy trying on clothes at the stores. It helps gauge progress without having to buy too much. Congrats on your 260 accomplishment !

fyreflie24: lol, we are the starting over crew, aren't we? It is such an important skill to develop.

Tazzy: I always lost nicely at 1500-1600 depending on exercise allowances. Have a great weekend!

gardener joy: Credit for being careful when eating out.

Lexxiss: Your floor sounds like quite an accomplishment, both for the product itself, and your ability to maintain your Beck skills through the process. Great Job !!

BillBlueEyes: Credit for recognizing that even more patience is needed for your leg's sake. I'd like an excuse to nap during the day !

03-30-2012, 12:23 PM
hi. I am here. Thanks for your support. Trying to get into the groove and have some success (oh, my why does it seem so "all or nothing").

Maryanne, yes, we do seem to have very similar numbers etc.

All, so far now "that is all she wrote".

03-30-2012, 12:45 PM
Quick hello as I just read a quote in one of my industry magazines and although it wasn't about weight loss I thought it applied. Diminishing Intent - Consider that if you don't act on an intention within a 48 to 72 hour window, you may lose it. I think that applies outside of a business world application.

BBE Guess I should have proof-read my post. A "numb" upper thigh would be a more appropriate statement. Wonder what number I would have assigned it.

Happy Weekend all! Let's hope spring is really here.:flow1:

03-30-2012, 03:02 PM
Tazzy: I'm doing Baptiste yoga and it's been just amazing. If you go to there are a ton of DVDs and I'm happy to answer any questions that I can. He's very into making yoga accessible to all and I love that there are so many different body types at my studio. Wish I'd found this when I was heavier and felt I had to postpone practice until I lost more weight.

03-30-2012, 04:41 PM
Hello all. A quick hello. Overate a little last night, we had boiled crabs and it's hard to stop eating once you start, they are soooo good. Will be having more tonight. Will write more later.

03-30-2012, 09:08 PM
Hi Coaches/Buddies/Friends!

Well the first coat went on this afternoon, I have 2 more (2 am) and after work tomorrow. I am upstairs hiding. I have to walk on a plank off the stairs to the unfinished area and yoga step out the front door walk around to the back door to enter the kitchen. It makes unplanned snacking rather complicated. I will, however, go down and make my planned dinner. credit. All this work, I am down and maintaining my ticker weight. I wanted to check in. I think a cat nap will be in order.

BBE, I hope you are resting that foot! There are all kinds of things to do while propped. I hope you find something interesting.

03-30-2012, 11:26 PM
Hi! My friend came over to help me in the garden yesterday. (Thursday) I am faced with beds full of creeping charlie and weedy lamium. She dug up all the plants in two flower beds and put each plant in my lap. I picked and pulled the weeds from the plants & soil. I loved getting my hands in the dirt and didn't have to stand for any of it. (However.. I didn't like the weeds.) Each plant is now potted where I 'll watch for those weeds before replanting the plants. Now - this means 'war' on each flower bed to erradicate the weeds. It's some of the best fun I've had in the garden for a while.

Food choices were so, so. I wasn't willing to stay with my plan. But - I am checking in. I will strive to do better. I've kind of lost my umph. However, I will not run away.

Thanks to all for your support and kind words for my ankle and thoughts for my food struggles. My ankle is doing better today (Friday).

03-31-2012, 08:53 AM
Diet Coaches/Buddies - Joyful activity was a trip to the Boston Museum of Fine Arts to see their exhibit Seeking Shambhala. Shambhala is a mythical land hidden behind snow covered peaks (popularized as Shangri-La by the book Lost Horizon). Neat to see 17th century Tibetan thankas carefully rehung on new silk.

Eating on plan, CREDIT moi, with minor exercise as I try to stay off my calf. Took my Ibuprofen, CREDIT moi, and rested my foot elevated. Had a strong urge to grab some nuts when I felt annoyed about my calf; didn't; CREDIT moi.

Debbie (Lexxiss) – Blimey! Good strategy, me bucko - make the kitchen nearly inaccessible to prevent unplanned snacking without walking the plank.

Beverlyjoy – Best gardening story ever - great friend to help you do that. Yep, don't run away; I need to watch your courage just to keep on track with my minor calf thing.

Tazzy - Love the "Diminishing Intent" quote - works that way for me. In fact, I use it usefully when I encounter a great buy on the Internet - such as a Groupon; I leave the page open while I do other stuff and let the diminishing intent reduce my desire to buy something I don't need.

Woodland - Yay for spontaneous dog chasing. Neat idea to try Intuitive Eating for your eating plan. There's a thread on 3FC with folks doing that. I've tried it, but found my intuition with respect to hunger is seriously broken. Look forward to hearing how it works for you.

Donamari (fyreflie24) – Interesting to design a yoga for the non-slim. I've felt the embarrassment of hands on my knees when the instructions were to touch the feet and, for those who can, grab the toes.

Susan (hikergirl) – Yep, "all or nothing" is one of the great Thinking Errors. Have used it a bunch myself.

CatholicCajun – Remember that some of us can't overeat crabs because we can't break in fast enough, LOL. I had a loving aunt who kindly tossed chunks of crab meat on my plate while I labored, labored, labored, one claw at a time.

Readers - chapter 6 Stage 3 The Challenging Situations Plan
challenging situations skills
Confidently Follow Your Plan on Weekends
weekend skills

Create and use a non-foods rewards list. If you tend to splurge on Saturdays and Sundays because of sabotaging thoughts such as, I worked so hard during the week ... I deserve to kick back and relax on the weekends, then find non-food-related ways to reward yourself for your hard efforts. Consider taking a nap, relaxing in a hammock or hot bath, or getting a massage.

Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), pg 139.

03-31-2012, 09:12 AM
Hi Everyone,

Quick check in for me today. My eating experiment went ok yesterday, but I do think I prefer to know the calories numbers most of the time. It is more reassuring and keeps guilt at bay.

Exercise was my recumbent bike, in-and-out of the car for garage sales, and more planting/yard work. I found some good trays that I needed to put under my plant flats, and a cool stainless steel zig-zag cutter for making my cracker edges more interesting.

I'll be away from my computer for 2 nights, so I'll talk to you all again next week. I hope your weekends are Beckful and healthy.

03-31-2012, 03:13 PM
Good Morning, Coaches.

Up in Tahoe this morning. It is beautiful and blustery. We are supposed to get some skiing snow today but it has yet to materialize. I am trying to write. I have a plan for today and if I finish it i might treat myself to some sushi tonite.
The week at school continued to be challenging. Friday at 4:15 I had my sabbatical interview. I felt vulnerable, afraid and resentful explaining myself but that didn't translate into eating - credit. I told myself as I climbed the mountain I was leaving it all behind.
BBE: Love to see Shangri la.
Lexxiss: Congrats on ticker weight. I change or don't change my ticker tomorrow. I hope for a good number.
Woodland: outdoor work sounds freeing to me right now.
Beverleyjoy: I really don't feel like following a food plan either. Like you, I am hanging in there holding on for willingness.
Best to all.

03-31-2012, 09:01 PM
I am checking in... Friday was better. I planned my food - didn't stay with the plan very well -and - everything else was a bit half-hearted. What do they say??? - 'if it's going to be, it's up to me."

I am moving forward!! Thanks everyone.

03-31-2012, 11:08 PM
Hello Coaches

Lots of walking chasing down bargains today. Finally bought a garbage can. I had huge resentment paying $ for a garbage can--a step can. Two bonuses ago I told DH he is buying me the can of my dreams. Today we bought an odd oval shaped one, which satisfied my need for a special-enough-can-for-the-money. It was on sale and further reduced.

DH and I are both signed up for a 5K walk on June 3rd. It's a WW challenge thingy. It says it's 45min of walking. We walked about 2 hours today, but that was unofficially. I have a training schedule and everything which I think we'll officially start when I get back from Ottawa next weekend.

Food has been challenging and I have had a couple of points shockers after the fact. Luckily, my program could absorb the shocks and I made sure I upped the exercise and did not continue with the eating once I knew where I stood, food consumption wise, for the day. I am determined to see a number below 260 next week.

Going now--I am worn out. Bye!

04-01-2012, 01:32 AM
Quick check-in just to let you know I'm around! Busy with a weekend blogging activity. Fun and wild and some of it is out of my comfort zone. Been dealing with desires to have my comfort foods to compensate but have resisted and will continue to do so.

Thanks for being here!

04-01-2012, 06:16 AM
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