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

09-01-2012, 08:16 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 (

09-01-2012, 08:16 AM
Diet Coaches/Buddies - After two weeks away from the gym, my return (CREDIT moi) wasn't too bad. My legs did all that they had done before and my arms were just five pounds short of where I had been. That's good since I've found myself set back much more after prior lapses. Walk included harvesting tomatoes, tomatoes, tomatoes, and kale from our community garden. 'Salota tomatoes, LOL.

Just reveled in the tomato sandwich for lunch as part of an on-plan eating day, CREDIT moi. Left half a baked potato on my plate at dinner - special CREDIT moi since leaving food on my plate is still something I'm learning. Skipped two snacks and ate cherry tomatoes for my afternoon snack; I gotta get my attitude back on track after simply munching whatever was being passed around while on our recent rafting trip.

onebyone – Yay for a car packed and ready to go in advance - that's a Beck worthy strategy. Kudos for making a plan when facing the snacks at the farmer's market.

Joy (gardenerjoy) – Yay for working to beat Hurricane Isaac. And Yay for knowing how to spell Isaac - which isn't intuitive to me.

Debbie (Lexxiss) – Kudos for bringing your vegan meal when facing KFC. Just had the thought that Kentucky Fried Tofu still wouldn't be healthy, LOL.

maryann - Kudos for making the changes in your career that resulted in major reduced anxiety. And Yay for keeping the two art classes to stay in the game. [Love the thought of sunrise on Christmas morning in the Canyon.]

Jaye (Midnightsun68) - Congrats on those 11 pounds gone forever. And Kudos for moving forward with Yukon. (I seem to be an Avatar and name behind here, LOL.)

Readers - chapter 7 Stage 4 The Think Thin Lifetime Eating Plan

Learn to Change Your Plan in the Moment

Until now you have followed your plan precisely, and if you've fully mastered the skill of sticking to it and staying in control, you're probably ready to learn how to change it in the moment. Let's say you planned to have the turkey sandwich you packed for lunch, but a coworker offers pizza. Before this point, you had to turn down your coworker because you hadn't planned in advance to have pizza. If you really wanted it, you would have had to wait until the next day. Now, you can experiment:

You can make your snacks optional and decide at the last minute whether to have one or add it to a later meal.. . .
Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), pg 176.

09-01-2012, 11:52 AM
Good Morning, Coaches.
Welcome, September. I am extremely excited to change my ticker today (My monthly practice.) I am down 3 pounds from last month and seven pounds from goal. I have truly changed my eating habits due to Eat to Live - a diet that is ridiculous (if you had asked me two months ago.) Except for occasional chocolate foraging, I have been fairly rigid. Only 1 grain a day - usually a bowl of raisin bran in the morning. I am proud that my fruits and vegetables intake has increased ten fold. The watch point for me is to continue to weigh my nuts. As BBE can certainly agree, nuts are insidiously seductive.

I am spending the long weekend at the ocean with DS and DH. It is one of the last commitments I made in May. Credit for not making any new travel commitments since my terrible traveling July.

09-01-2012, 01:04 PM
Credit for meeting my exercise goal in August!

Isaac's bringing periods of rain as promised and I'm enjoying a rainy day indoors.

WI: +0.15 kgs, Exercise: +70 1420/1400 minutes for August, Food: 80%op, Read my Advantages and Responses: yes

maryann: enjoy your days at the beach!

BillBlueEyes: yay for back to the gym and coming home to abundant tomatoes!

09-01-2012, 02:23 PM
Hi folks... checking in. It's been a busy week. It's been healthy, mostly, as I get my mind out of 'vacation mode'. I have been writing everything down, planning, leaving a bite, exercise, water and more. Credit! The scale is going down from the extra weight I gained on my vacation. That's good.

I've been doing one green smoothie everyday. (sometimes two). Striving for more 'clean eating.'

Billbe - glad you had a wonderful adventure on your rafting trip. Sounds like you made many good choices in a sea` of food. I returned from my trip to Cape Cod. It was fun. I was tickled at the signs that say Thickly Settled. I am told it means the speed limit is 30 miles an hour. That folks are expected to know it. Are there Thickly Setted around where you live in Mass?

I hope everyone has a good weekend.

09-01-2012, 07:57 PM
Good evening Coaches--
I'm not wanting to write at all tonight as I've not had a good day and it's embarrassing to me. I had chosen to try the alternate day approach to eating, due to the improvement it is supposed to make in BP and cholesterol as well as weight. Actually, it has been ok, except my weight is down one day and up the next, along with my eating. Even though I didn't think I needed to worry about what I was eating on up days I think I have been eating too much. When I lost nothing after 2 very good days I was discouraged and today, which was supposed to be a down day I have been off plan all day.

I learned this week that my lovely husband will need open heart surgery due to faulty valve at some point in the next year, but more tests tobe done. Perhaps I am a little more freaked about that than I logically think I should be.

At any rate, just making myself write this has convinced me to go back OP tomorrow. Big credit!

Thank you all for your inspiration and efforts.

09-02-2012, 01:09 AM

Exhausted but before bed I will report a good food day, even with eating out. Lots of leftovers left over until tomorrw for me so *credit.

Market was amazing weather, good enough sales and several more unique avenues to follow in my artwork here, so *credit for this as well.

OK must sleep now.


09-02-2012, 04:18 AM
Good Evening Coaches and Buddies,
Even though I was up 1.4 pounds this morning I had an OP day today. I am having a hard time figuring out how to do a food plan even for a few days as well as doing the journaling and have fallen behind on that. :devil: My inner critic is telling me I'm just screwing up again.

I went to the store today to go grocery shopping and bought 2 cases of bottled water *Credit* I bought some CousCous,Muesli,Quinoi and some sliced almonds which I am thrilled that I can actually chew (no teeth), I also bought yogurt for breakfast to go with the Muesli, some imitation crab, some Lite Mayo, and I stayed away from the woman demonstrating some kind of fattening desert *Credit* I also didn't buy myself a half wrack of bar-b-cue ribs even though they smelled so good! *Credit*

So despite having difficulties keeping up with the journaling and making the food plan today was a pretty good day. Oh I also ordered BOTH of the other Beck books, the other pink one and the green one, I am looking forward to getting them and getting a chance to read more. I've been sneezing all day and my throat is scratchy and I am a bit concerned that it may be a side effect of an asthma medication I started recently. I have been on this medication before but it has been many years.

Well goodnight

09-02-2012, 06:31 AM
Diet Coaches/Buddies - Walked (CREDIT moi) past a park where the Frisbee was thrown over the head of the player and I caught it in passing. Got to toss it back and remember that goofing off with a Frisbee is one of life's pleasures.

Eating was OK, CREDIT moi. Tomato sandwich for lunch - again. Tomato salad with dinner - again. I don't tire of this tomato abundance since I know it will come to an end.

onebyone – Yay for a good market day - both in sales and in the myriad ways you discover to expand your artistic journey. Yep, "leftovers left over" are the very best kind, LOL.

Joy (gardenerjoy) – Kudos for meeting your August exercise goal. Catching up: Sending supportive thoughts to you and family for the loss of your cousin - I've never heard of that from knee surgery.

Beverlyjoy – Congrats on your scale going down. I hope you didn't discover Cape Cod's salt taffy - which can be eaten by the box, LOL. ["Thickly Settled" is used in rural areas; I have no idea why they don't just post the reduced speed limit.]

maryann - Congrats on those three pounds gone. Enjoy the ocean - reminds me that we keep one around here that I could go visit.

Jaye (Midnightsun68) – Yep, that old ”inner critic” is one producer of Sabotaging Thoughts – Kudos for standing them down and moving forward. What a great selection of stuff to buy from the store.

TeachMe - Monster Kudos for posting when you don't feel like it - the time that it's most helpful. Sending supportive thoughts as you and your DH face the challenge of his surgery. "Open heart" is an oldie phrase that does indeed convey 'scary' - from back when it was a rare procedure. I wish it would be dropped.

Readers - chapter 7 Stage 4 The Think Thin Lifetime Eating Plan

Learn to Change Your Plan in the Moment

Now, you can experiment:
. . .
You can change your mind and eat something you haven't planned as long as:
It is at a planned snack time or mealtime. (Otherwise, you'll be strengthening your giving in muscle.)
You stay within the calorie limit for that snack or meal.
You maintain the nutritional balance of the snack or meal (including the appropriate balance of protein, grains, vegetables, and fat).

Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), pg 176.

09-02-2012, 06:34 AM
Credit for getting on the scales and doing the Maths that shows it is exactly down to my eating choices that I have gained this week. My alternate days have been much too high, but credit to me for tracking them so I can see.

No credit to me for wishing I had stumbled on some kind of miracle cure! It is what it always has been: eat less and exercise more and you will lose. Confused it with eat less, then eat more.

OP today. Get back on the bike.

09-02-2012, 08:16 AM
Hi Coaches!

I weighed this morning...# is up. Information, I know what to do. It's been a very stressful week and I'm trying to get back in MY groove after attending to everyone else's needs. credit while in GWS I got my hair cut/colored and went to the chiropractor for a quick fix. Small items, but significant in that they are physical demonstrations that I still try to care for myself.

I have a food plan for today. Yesterday, I was a little "sloppy" at work. I'll try to do better today.

09-02-2012, 11:00 AM
Hey Coaches

Another gorgeous day out there today. *credit for noticing*

Today I want to play. I'll bet I neither play nor work, but live in that middle ground aptly described as "fretting". Wishing I was full on playing, carefree, or working, hard, getting lots done. I don't think I can manage either extreme today. I'm somewhere in the middle. *credit for knowing that that's ok too*

Think I'll go figure out my day.
Bye :wave:

09-02-2012, 11:26 AM
I swapped out last night's plan of grilled chicken for Monday night's plan of tuna pasta. Win-win -- we get something on the grill for the holiday and DH didn't have to cook outside in the rain last night. I'm calling it a 100%op day. Credit for plans and rainy-day plans.

Exercise was a 45-minute yoga DVD. It's been a long time since I've done that and it felt SO good. Credit.

Today's challenge is a family gathering -- the diet range is currently vegan to paleo and we have a special guest, DH's aunt, who is allergic to MSG and eats nearly gluten-free. Such fun. I made two salad dressings because DH didn't like the paleo version--cashews, olive oil, peaches, lemon juice, ginger, and some water to make the texture right. For the rest of us, I made a low-fat Asian dressing with olive oil, sesame oil, balsamic vinegar, peaches, soy sauce, honey, ginger, and mustard.

I wrote this down for my afternoon plan: No snacks! Focus on veggies and have tiny portions of everything else at supper. Popcorn? when we get home if I'm hungry.

WI: -0.7 kgs, Exercise: +45 45/1400 minutes for September, Food: 100%op, Read my Advantages and Responses: yes

Beverlyjoy: great to see you here and plugging away at those Beck skills -- so inspiring.

TeachMe: good job coming back when you didn't feel like it. I think that might be the most important Beck skill of all. Most of the time when I report that things haven't been going well I get responses along the line of Been There, Done That (BTDT) which is at least reassuring that I'm not the only person crazed in this food environment.
I never tried an alternate day scheme and I probably wouldn't. I seem to do best keeping things pretty even and routine so that I don't have to think about it too much. But it was a worthy experiment. Good for you for working out that it wasn't the right method for you.
I think being freaked out is a very logical response to a DH facing open heart surgery -- not the most helpful, perhaps, but certainly natural. Take care of yourself at this time! I like BillBlueEyes observation that much of the scariness comes from many years ago when the procedure was rare.

Midnightsun68: Sounds like you're making great progress (swish that inner critic away!). It takes time to get all these habits working well in your life. The food planning, in particular, gets much simpler with practice when you've figured out what meals work well for you. I'm sneezing a lot these last few days but our mold count is sky high so I know the reason for that.

BillBlueEyes: yay for the spontaneous exercise of catching and throwing a frisbee! If you visit the ocean, say 'hello' for me. We don't keep one of those around here.

Lexxiss: yay for a visit to a salon and a chiropractor to remind you to take care of yourself!

onebyone: congrats for a good market day. Good luck with figuring out a middling day between play and work -- that's a problem that is familiar to me. I look forward to hearing how you work it out.

09-02-2012, 01:09 PM
Bill--you're so right about that phrase 'open-heart'-- it is serious, but there's no reason, other than to be dramatic, for us to overly worry!

Onebyone--I totally recognise that middle ground! Think that's where I've been most of the summer holidays. Although I hadn't thought about what it meant I did give myself permission to get very little done during the school holidays! Back to school on Tuesday, and I mostly look forward to the routine that comes with it.

Midnightsun68--good for you staying OP when the scales try to sabotage! That was a problem for me this week.

Gardener joy--you're where I'd like to be! I look forward to it.

Thank you all for your time and inspiration.

09-02-2012, 02:55 PM
Good Morning, All.

It is not hard to be grateful when I am sitting on a patio overlooking an ocean.of a mansion. It is funny. We are not "patio and Mansion" folks. it is happenstance that I am here. My nephew's mom's sister has excutive privileges that include and three story house on the California coast. So here I sit. It is beautiful and quiet but I can not say I enjoy it more than I would have our original plans which were CAMPING by the sea. Still, it is neat to see how the other side lives. It is also good to understand that even living wealthy, I have food addictions and anxieties. My mind wants to think that others have it easier but it is not true. The best part of the weekend is DH gets some well deserved rest and DS gets to play with cousins.

I'll catch up on personals when I get home. OP yesterday except fr a chocolate bar originally designated for smokes. OP so far today. Excerise is a beautiful walk on the shore.

09-02-2012, 02:59 PM
Good Morning Coaches/Buddies,
I woke up this morning and can barely talk, my throat is incredibly sore and my head just feels clogged, so that explains why I was sneezing so much the last 2 days. I'm going to eat some breakfast and then go back to bed for now.
Just wanted to stop by and let you all know.

09-02-2012, 11:22 PM
Hello Coaches,
It is sad that this is the end of summer holidays, but it is nice to return back to routine. I had a great day OP, felt rather rushed trying to get every thing done I need to. I just wanted to check in, I am doing laundry, cleaning up and other things I have neglected this weekend with a busy schedule.
Have a great night and I will talk to everyone soon.
Take Care

09-02-2012, 11:52 PM
Hello Everyone,

I cannot believe Sept is here already. I'm ready for the routine of kids back in school, a little different at our house this year as oldest DS graduated in June and is now working almost full time at a local retail store until he decides what to do with his life. Or at least post-secondary school next year. Younger DS is heading into Grade 8, he'll be in high school before we know it.

I'm pretty busy at work right now, I booked the week of Sep 10 off for vacation, I really need a break from my desk, however Sept is generally our busiest month so I seem to be working extra to get the time off. Never really figured out why it works that way.

Being on plan has been so-so. I've been weighing everyday and not generally too happy with it. One major credit is that I joined a ladies gym last Thursday and have been there twice already. I was looking forward to my zumba starting again with my first instructor but I was having a hard time justifying the price of the sessions. Around $12 - $15 per class. The gym I joined had a promotion of $23/mo for 35 months with a $70 enrollment fee. They offer 4 or 5 zumba classes a week plus other fitness classes I'd consider taking. And all the exercise equipment as well. One of my zumba friends go there and really likes those classes too. So I decided to join, did my first Zumba class on Thursday night and could hardly move on Friday! Really brought back memories of when I started in April of 2011. So again a big credit for that.

We've had visitors for the long weekend any my brother delivered 3 large boxes of apples sent by my parents. So far he and I have washed, cored and sliced 2 boxes and I cooked them down some and have put them in bags to freeze. They will work well for baking and cooking with. I have the largest box to go still, DH put it in the garage for now to keep them cool. I'm sure they will be in next week's vacation plans!

Lots of playing with Dexter and getting him out for walks. He's on the 2 pounds a week plan too, but his is gaining. Up to 44.4 pounds, he was about 27 pounds when we got him on July 15. I need to stop gaining sympathy pounds for him!

Hope everyone is well, I can't promise I'll get to personals much in the fall, really busy time for me at work and I need to get to the gym as well. I'm sure you all understand.

09-03-2012, 08:17 AM
Diet Coaches/Buddies - The benefits of walking (CREDIT moi) were somewhat cancelled when I ducked into a new coffee shop just to look at their menu and figure out why we needed yet-another-coffee-shop. I was attacked by a charming young woman offering FREE samples of their soft-serve ice cream. Ouch - I'm weak in the face of either charming or FREE alone, but combined overwhelmed. So, once again, I've learned not to peek into places with temptations.

Eating would have been fully on plan (CREDIT moi) if I hadn't dipped into . . . toasted almonds. Why am I not surprised? I made our dinner salad to include chopped cherry tomatoes; our previously-abundant large tomatoes are running out. Had to use a cucumber and lettuce purchased from a store.

onebyone – Boy do I ever know about "fretting" instead of working or playing. What a waste. When you find a cure, let me know.

Joy (gardenerjoy) – Kudos for demonstrating Stay Flexible but in Control right in sync with today's quote. Both of your salad dressings sound good to me. [LOL that you don't keep an ocean. You used to be covered with a shallow one - for several millions of years - but you got tired of it and grew mountains instead. Make up your mind.]

Debbie (Lexxiss) – Yay for taking care of the care-giver. Ouch for a stressful week.

maryann - Second hand savoring your ocean view. Kudos both for enjoying the scene and for appreciating that your DS gets to play with cousins.

Tazzy - Yay for Zumba class finding those unused muscles. Kudos for joining the gym to allow that to happen. My best wishes to your DS who is working the issue of what to do next after high school. And my best wishes to your entire family to survive the upcoming eighth grade - that's one tough year.

Ann (Newlifestyle) - As much as I whine about the end of summer, I cherish the continuous changing of the seasons.

Jaye (Midnightsun68) - E-mailing chicken soup to Fairbanks to help you fight that cold stuff. Hope you recover quickly.

TeachMe - LOL at "eat less, then eat more" - Yep, I've tried that one. Yay for getting on the bike.

Readers - chapter 7 Stage 4 The Think Thin Lifetime Eating Plan

Stay Flexible but in Control

Flexible eating is challenging, especially in the beginning. You have to figure out whether a last-minute modification is legitimate (for example, you substitute one healthful meal for another) or not (you give in to a craving and have an unscheduled snack). You may find, as you get more flexible with your eating, that you become too loose.

Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), pg 177.

09-03-2012, 09:30 AM
Hi Coaches!

Yesterday's plan to eat absolutely nothing at work worked perfectly, except for one corner of fallen toast. credit. I came home, had an OP vegan meal and went to bed early when my SF dessert slice got bigger than planned AND I was considering another. The rest is in the compost pile this morning leaving no room for temptation tonight. As a result, I am only 3 pounds off ticker which is doable. credit. I'm noting that before I started following Beck my swings upward were far greater. I credit both weighing AND checking in with you and my SBD group every day.

BBE, ouch for the lethal combo at the new coffee shop but credit for the walk, anyway. Your salads continue to be my envy.

Jaye, sending get well wishes!

gardenerjoy, neat that your legitimate meal switch allowed you to have a 100% day!

onebyone, yay for recognizing that beautiful day! Credit, as well, when you recognize that you are not up for either "extreme" and that somewhere in the middle is OK. That "middle" is often where I recognize that my food plan can come first.

Tazzy, yay for finding a gym where you can have your Zumba included in the price and also have other options.

TeachMe, credit for checking in, especially as you recognize that although your DH's upcoming surgery is more routine than it used to be BUT is still a very detailed medical procedure.

MaryAnn, I had a moment to ponder....yes, our food addictions travel with us. Glad to hear from you as you enjoyed some high class relaxation.

Ann(newlifestyle), credit for an OP day, even when feeling rushed and a little melancholy about the end of your summer break.

09-03-2012, 01:58 PM
Am delighted that am on day two of fully OP eating! It's back to school tomorrow and have already packed my lunch and planned my day. Why oh why have I ever resisted planning when it makes such a difference? Having said that, it makes a big difference in teaching, too, and I have learned to do my planning there, so there is hope!

Lexxiss-- how fabulous to be that close to your goal! And well done for putting the cake on the compost. I quickly handed my cousin our 4 remaining cupcakes from Saturday's picnic to take with her and the kids to the beach today.

Tazzy--I love Zumba, but a bad Achilles has prevented me from continuing. I have been known to use that as an excuse to not do anything, but not anymore. My son is going into year 8 this week, still a very sweet age, but things can change quickly!

BBE--it's good to see that a little moment needn't derail the whole train!

Happy tomorrows everyone!

09-03-2012, 03:55 PM
Yesterday went according to my plan at the family potluck. I filled my plate with salad and put a few bits of other things around the edges. I went back for seconds -- but only of salad. Credit for following my plan!

WI: -0.15 kgs, Exercise: +0 45/1400 minutes for September, Food: 100%op, Read my Advantages and Responses: yes

09-03-2012, 04:45 PM
Hi Coaches and Buddies,
I am feeling a bit better today although I am still stuffed up and still coughing my throat doesn't hurt nearly as much. I got on the scale as usual this morning and was absolutely thrilled to see it read 261.8 that is a drop of 2.8 more pounds! Yesterday I mainly nibbled on healthy stuff staying OP eating fruit especially banana's and those "Buddy Fruit" packs the squeezable ones, I really like those and will have to get more of them, they feel good on my throat and they are handy. Anyways I digress I am going to go figure out something for lunch and then probably rest some more although I do have laundry to do.
Take Care

09-03-2012, 10:41 PM

After finally making my Fall to-do list, I got surly.
Then I was afraid.
And then I fell into a melancholy state characterized by staring off into space and not wanting to do anything.
So I cleaned up the kitchen: dishes done, counters cleared, stuff put away. Then I cut up tomatoes and put them in the dehydrator so I can have them in the winter. First time for this. *credit* It's all about the winter for me today. *credits* though for doing what I put on my to-do list, even though my last long weekend of the summer did not feel special.
Weather was great though. *credit* for that

And I discovered a movie I really liked with a scene that I love: Jack Black singing 76 Trombones led the ... parade...with 110 cornets in behind or something like that, dressed up in full marching band regalia. Wow. It looked like he had a ball doing that scene. The movie it's from is called Bernie which was created from this article(!) Good writing and good stories. You never know where they'll lead you.

Food has been a bit of eating too much. I ate all the leftovers so :devil: "they would be gone". I didn't want to throw any of them away even though I was full. Didn't want to count the points either. I didn't count yesterday or today. I've been battling the :devil: "you're not going to be less than last week on your weigh in anyway so why bother" sabotaging thought. I only just realized that writing this stuff down here. What a terrible and terribly effective sabotaging thought that one is for me.
"Why bother?"
I have been FILLED with why bother all weekend as well as I *feel* I am the only one bothering about certain things and many details for some upcoming events are just no one's concern it seems. Except for me. I think they are critical or crucial and can see why we need to bother but I also have a ton of other things to do--so, in this way, I am re-assessing everything and my priorities and my goals for the winter. I am leaning toward a "I'm not going to bother trying to point this stuff out anymore" attitude with certain things where I feel like it's too much of an uphill battle. Without allies I can't do it alone. So I have to conserve my energy and focus on my projects until I feel I can try again. I need to back down and back out for a while. That makes me sad. I never want to withdraw my energy, but sometimes if you don't you just waste it and don't have it when you really need it.

So cryptic I know. Oh well. Have a great evening. BTW did you know that September 1st was the New Year in some old celtic traditions? Seems more fitting than January sometimes.

Nature Girl
09-04-2012, 02:00 AM
Beautiful weather or not, summer really ends for me after Labor Day when school starts; I can understand the old tradition of the new year beginning on September 1, Onebyone. So tomorrow I begin a new school year, although my 18 3 to 5 year olds won't come for a week or two. But staff meetings, classroom set up, lesson plans, and everything begin tomorrow--I'm so excited!!
I spent this afternoon planning for lunches, organizing my stuff to get ready in the morning, and planning exercise.
Besides four days of work this week we have a memorial service in the big city Wednesday and another on Sunday. All of this will affect my food plan, and my time management. Not to mention the sadness and the tendency to eat emotionally. I've made some plans I plan to stick with, but tried not to be too crazy strict.
I am starting today on a 14 week training plan to be in shape for the cross country ski camp in December; I made a plan for this also. Oh yeah, I did an upperbody strength workout tonight; the first day on my plan.
Here we go--all the things I've worked on all summer, put in place for the new school year for continued weight loss and improved health!

09-04-2012, 03:09 AM
Hello Coaches,
I got my new food plan and I am excited to be starting it. It looks easy on paper to follow. Once life is added in, I am not so sure. It was a beautiful hot day today here. I am finally ready for bed. Getting everything ready for school tomorrow and then cleaning up went much later than I thought it would. I hope everyone has a wonderful day and a successful week.
I feel as if I have been so busy, I am just going through the motions and putting one foot in front of the other. This too shall pass.
Take Care

09-04-2012, 06:47 AM
Diet Coaches/Buddies - Dinner salad was made with tiny tomatoes - smaller than cherry or grape - because that's what's left. The end is getting nigher. (I looked it up; I can say that.) Eating was on plan (CREDIT moi) except for a larger snack of toasted almonds than planned - Ouch. Methinks I'll not buy more when these are gone; when I'm feeling stress, they call to me.

At gym, CREDIT moi, I recovered my routine with upper arms to where I was before my two week vacation. I bumped into a friend who I'd never seen at my gym for a welcome encouraging chat. He's also lost a bunch of weight so it's neat to see him continuing to work out.

onebyone – Happy Celtic New Year - another reason to celebrate. I just read the whole article about Bernie that you linked. I hope that nice man gets his problem resolved, LOL. Yep, Kudos for tomatoes to the dehydrator - preparing for winter.

Joy (gardenerjoy) – Yay for seconds of salad when facing a pot luck table.

Debbie (Lexxiss) – Gotta admire your composting a SF dessert before it bites - Kudos.

Nature Girl – Yay for being excited about 18 three to five year olds - I'd be terrified, LOL. Kudos for making some plans to stick with.

Ann (Newlifestyle) - Yep, the challenges start "Once life is added in." You sound ready to meet them.

Jaye (Midnightsun68) - Congrats on continuing to see the scale move downward. Glad to hear that you're feeling better.

TeachMe - Neat reminder that planning is crucial in teaching, so why not in food consumption. It would help me to face the threat of standing up in front of a roomful of expectant faces to do my eating (Oh - maybe that's just what this forum is, LOL).

Readers - chapter 7 Stage 4 The Think Thin Lifetime Eating Plan
Flexible Eating, Not Loose EatingFlexible Eating: Making a conscious choice to adjust your plan, counting every calorie and staying with preset limits.

Loose Eating: Changing your plan and ignoring the calorie count or nutritional content.
. . .

Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), pg 178.

09-04-2012, 09:19 AM
Hi Coaches!

I've weighed and planned my Yesterday was 100% perfect at work...everytime there was something to go in my mouth I reminded myself, "not today". I slept later today and so I'm short on time. Exercise today, "work". Spontaneous exercise already...coming upstairs to save a flush and check in here. Remembering the stairs in my home that used to be a continual aggravation are now a breeze. credit and gratitude.

09-04-2012, 01:02 PM
Indulged in nibbling while standing. Time to reinstitute the sitting down rule -- I've been too lax on that lately. I've rarely achieved anything close to mindful eating, but I have nearly eliminated mindless eating. Sitting down makes all the difference.

Cool to see all the back to school new year energies here, even for those of us not going anywhere near a school!

WI: +0.15 kgs, Exercise: +30 80/1400 minutes for September, Food: 80%op, Read my Advantages and Responses: yes

09-04-2012, 01:13 PM
Good Day Coaches and Buddies,
I got on the scale first thing this morning and was very pleasantly surprised to see a reading of 259.6! That is another 1.6 pounds down from yesterday! So far I have lost 14.6 pounds! I am extremely excited! Each time I lose I've been posting it as my status on Facebook :D and a lot of people have been asking me how I'm doing it and so I tell them about TBDS! I had one woman ask me if I was using that one diet pill, I responded by saying "Nope I'm doing hard work and TBDS!
Anyways I think this 'bug' that I've had may very well have been an adverse reaction to generic Singular, I've skipped my dose for the last two nights and it is starting to clear up. Once it is cleared up I will attempt to take a dose again and see for sure if that is what is doing it.
Rainy day here which means any exercise will be inside, so I will probably work with my dumbbells and do reps.
I will write more later

09-04-2012, 05:41 PM
Lovely awareness from you all today--very helpful to me. Being back at school today has helped me stay OP, though I was so glad I measured out my snack last night so I wasn't tempted to 'over-measure' tonight when I was hungry.

Have ridden the bike and packed my lunch for tomorrow. Credit! Students back for normal lessons on Friday (rather than little 'uns, mine are 15 and 16, and likely not as full of enthusiasm. Yet!)

09-04-2012, 06:15 PM
Good Afternoon Coaches,
Well I finally made it back. It feels like it has been forever since I have posted. I have been out of town due to a death in the family and it seems like ages since I have followed any healthy eating or exercise plan. But I'm back CR I dusted off my cards CR got out my journal to track my eating CR and am heading out the door to a yoga class and then to a cardio class later this evening CR I was up on the scale this morning but not by as much as I expected, so that was good, not credit worthy but good.
I did get the mini trampoline in while I was gone and I just started using that also. It will tale some getting use to but it is fun. My grandson really likes it LOL. OK out the door and I will be back tomorrow.
Missed you all.

09-04-2012, 09:48 PM

Well, I'm still not tracking everything. What's up with that? I did have a happy thought that perhaps this Thursday I can re-join weight watchers. We'll see. I do feel good about holding my own and remaining consistently below 255, mostly hovering +/- around 250. *credit* for persisting in my victories*

So, that's all great, but by my birthday in November I want to be 230. So. I have work to do. I'm going to aim for that, see how close I can get.

Not much to say about today. It was ok. And with that insightful observation I am off. Have a great night.

09-05-2012, 01:25 AM
Good Evening Coaches/Buddies,
Something I observed this morning after I got out of the shower is that I can now see the tips of my toes when I look down without bending over CR! Today was definitely an OP day for me, I saw my therapist today and we spent about a 1/2 hour discussing Beck and coming up with ways to implement stuff that I have been having a hard time doing such as a daily schedule and meal plan. I have set aside time this evening to read the workbook and do my schedule for tomorrow CR.

On an exciting note well at least exciting for me :D I got a phone call from the governor's office wanting to interview me for any open consumer board seats that are available, my interview is at 1 PM Alaska time tomorrow, I am really excited.
I also decided that when I reach my 30 pounds lost mark I am going to treat myself to a massage! CR for it not being food related!!!

I no longer have any desire for soda at all CR for a hard won victory on that one.

That is all for now

09-05-2012, 07:23 AM
Diet Coaches/Buddies - Three times when I attempted to walk, the slight rain stopped me - with no consolation from my gardening DW who was loving the day long drizzle. Finally, I put on a rain jacket and went to the supermarket for milk, CREDIT moi. I remember when I just walked in the rain anyway.

During my vacation, I tried hominy at a restaurant, CREDIT moi. A big deal because I've avoided it all my life since I HATED it as a child - even though I'm fond of grits and polenta. It was American Southwest spicy and yummy. Now I like it. Yay for one more food added to my repertoire. Eating yesterday was good enough, CREDIT moi.

onebyone – Kudos for just accepting, "It was ok." Yay for your birthday goal.

Joy (gardenerjoy) – Yay for sitting down - one of Beck's surprisingly powerful strategies.

Debbie (Lexxiss) – Kudos for that terrific response, "not today" - gotta remember to use that one myself. Love that your stairs are now just a part of life.

Jaye (Midnightsun68) - Yay for the NSV of the appearance of the tips of your toes. Neat to be considered for a consumer board.

Carol (Iwanttowin) - Great list of credits getting back in your game. Both cardio and yoga in the same evening is being serious.

TeachMe - Neat observation that measuring a snack while not hungry is more likely to give an honest measure. Yep, Kudos for packing your lunch in advance.

Readers - chapter 7 Stage 4 The Think Thin Lifetime Eating Plan
Flexible Eating, Not Loose Eating. . .
Flexible Eating: Skipping your morning, afternoon, or evening snack so that you can eat a larger-than-usual dinner.

Loose Eating: Eating a larger dinner without reducing your snack calories.
. . .

Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), pg 178.

09-05-2012, 10:04 AM
Quick check in! Hi!

WI: +0.15 kgs, Exercise: +35 115/1400 minutes for September, Food: 80%op, Read my Advantages and Responses: yes

09-05-2012, 03:48 PM
Hi All,

Yesterday's eating was okay. Planned exercise was 60 minute Zumba classs, spontaneous was a 30 minute walk with Dexter after class to tire him out. Better to get his energy out at that time than at 3am. Happy to say he slept right to the alarm clock as did DH and I. One thing I don't like about the seasons changing is how much later the sun starts to rise.

Back to the mountain of paper on my desk that is my life in September!:dizzy:

09-05-2012, 04:04 PM
Good afternoon Coaches,
Well so far it has been a good day, I have read my cards CR and stayed on plan with eating today CR. I do believe that sitting down to eat makes all the difference. Today is my last day of vacation so it is back to work tomorrow and if I don't eat uncontrolably when I see the mess that is left for me I will feel like a saint. I hope I'm wrong about the mess being left but I'm sure it is there waiting for me.
I have been working out on the mini trampoline the last few days and it is so much easier on my knees. The Zumba classes do sound good as I do love to dance.
I am going to be challenged for supper tonight, my DH is smoking a beef brisket and they are so good it is hard to limit myself, I will just have to get up from the table and walk away, someone else will have to clean up after supper tonight.
I do enjoy reading how everyone is doing and keeping up with what everyone else is going through, I will try and start doing personals soon.
Thanks for listening

09-05-2012, 05:18 PM

Well I have been trying all day to get something started on a large canvas and it's a no go. I just gessoed over the painting I hoped would be a "fast" composition, using the work of a friend which was on the canvas when she gave it to me. It just didn't go. So, at least I have now claimed the canvas for myself, covering it all up wiht that white gesso. Time to start over and start again. Glad it's Wednesday as my officlay weigh-in is tomorrow and I get to start again. I did weigh in today *credit* but saw a 254 on the scale. A reflection of eating at 9:30pm more than consuming an extra 7000 calories to give me a real 2lb rise.

I think I'm all in knots over tomorrow's opening. I sent out 54 email invites and have heard back from about 10 people. So far 3 people are coming possbily, 2 for sure, and I will be selling one of my market paintings at the opening so that's a good thing.

Anyway guess I'll go and mull that canvas over some more. Something's got to be happening in me somewhere.


09-05-2012, 09:31 PM
hello Coaches,
A very busy week here. I was op all day. The only thing was I didn't plan for popcorn but swapped it for my other snack. I don't know why it bothers me. I am still op. I got a lot of walking in today. I love walking/running. We got so much rain last night. We needed it. I am off to bed. I am not sure if it is all the walking is making me sleep so well, or it is being back on routine that is tiring.
Have a great day everyone and good job with all your successes. May all your struggles be minimal.

Take Care

09-05-2012, 10:00 PM
Hi Coaches/Buddies,
I was up 1.6 pounds when I got on the scale this morning, not upset over it CR, I ate a planned breakfast of 6 ounces of yogurt and a glass of soy milk and then wound up going out to breakfast with a friend over to Wendy's where I had the chicken sandwhich with honey butter not planned and OJ again not planned. Lunch I had a big salad with Tomato's Shredded Lettuce and Grilled Chicken Strips, that was delicious and was planned. I went to Walmart this afternoon to get some more "tools" that the green book recommends, in the past when I have gone there I have gone to Subway and bought a footlong sub chips and a soda, today I told myself NOT AN OPTION. Another thing I used to do when at Walmart was go thru their bakery section and I would buy a loaf of the cinnamon swirl bread, today I didn't even go thru that section, I told myself NOT AN OPTION. I bought myself a digital kitchen scale, a tape measure of my own, a new top for myself although I found myself reluctant to drop down to a 2X so stuck with a 3X, I decided not to get any pants because I'm probably in between sizes right now so it would be a waste of money for me. I also bought myself a bag of frozen parmesan crusted Tilapia and a glass pan to cook it in as I wasn't sure what I had in the house as far as cooking pans since I don't do a lot of cooking at home.

I got an update on Yukon, he is doing great and is getting to interact with a Toggenburg Goat that the breeders just bought to go with their other goat, they use them for milk. I may get a chance to go see him tomorrow.

My interview that was supposed to happen today got postponed until Friday due to high winds down in Anchorage. I did NOT eat over being postponed! CR


09-06-2012, 07:01 AM
Diet Coaches/Buddies - Good day with food, CREDIT moi, as I kept out of the nuts. I made a dinner salad with a zillion tiny tomatoes - so good. Although we ate dinner inside because it had become dark at 7:30, which caught us by surprise as if we didn't know about the rotation of the earth around the sun.

On my long walk (CREDIT moi) I stopped by a Goodwill to see if any books were for me. Nearly got seduced by a Physician's Desk Reference (PDR), 2010 addition for $2 which seemed a bargain for a monster book. Finally had this amazing thought: Where will I put this? I only wanted to see what was in it since I'd never even perused one. So, I perused it in vivo for the five minutes I needed to learn that a person with no interest in drugs has little use for a 3000+ page tome about drugs. If they ever publish a PDR about food, I'm on it.

onebyone – Good luck on your opening today - wish I was close enough to drop by. Methinks that Andy Warhol could get away with a white gesso canvass alone.

Joy (gardenerjoy) – Waving back.

Tazzy - Yay for Dexter to tire you out; a personal trainer would cost $90 an hour to do that.

Ann (Newlifestyle) - My take is that swapping snacks is OK. Yay for tired - sign of a healthy life.

Jaye (Midnightsun68) - Yep, the scale jiggles both up and down as it slowly descends. Kudos for "NOT AN OPTION" on that foot-long sub.

Carol (Iwanttowin) - Hope you survived the beef brisket. That's one of the foods that I always think of huge servings and seconds - don't know why. But I drool just thinking about it.

Readers - chapter 7 Stage 4 The Think Thin Lifetime Eating Plan
Flexible Eating, Not Loose Eating. . .
Flexible Eating: Making a conscious decision to eat on the run because something unexpected came up.

Loose Eating: Eating a rushed meal on the go because you stopped making time for dieting.

Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), pg 178.

09-06-2012, 10:56 AM
Hi Coaches!

I'm on the Western Slope for a few days and am really busy fitting in dentist appts, home reorganization and (this morning) some quality pool time. I don't weigh over here right now since they pulled the super accurate scale at the pool. Food was sloppy yesterday yet I recognize travel days to be more difficult....nothing "off plan" just "not planned". Fortunately, I have Beck tools....plan and get back on track.


09-06-2012, 01:35 PM
By not overeating over my uncomfortable feelings, I'm becoming much more acquainted with them. Yesterday was about general crankiness. When my husband has that mood, I just leave the room and things get better. But what about when it's my mood? I can't leave myself in another room! I used to numb it away with food while disappearing into a novel. Nothing works quite as well as that, but I do have other tools -- music worked well in the evening.

WI: NA kgs, Exercise: +35 115/1400 minutes for September, Food: 90%op, Read my Advantages and Responses: yes

09-06-2012, 02:31 PM
Hi Coaches

I am making a series of tassies for my opening tonight. Tassies are another way of saying mini-muffin cup recipes. I just put 9 layers of phyllo pastry into 12 minimuffin cups filling them with apples cooked in a cast iron pan. So freakin' fancy. I've alos made the fantastic sundried tomato dip recipe passe don to me by Lexxiss. Thanks! It is so awesome I posted it to our recipe thread. Also cooling are 24 wonton cups, alos made inthe minimuffin pans. These are for Avocado and Tomato Salsa cups. I just finished making the tomato salas, with my garden tomatoes, and will wait until an hour before I go to do the avocado part as I don't want it to brown on me. I may even fill them up at the tea room. There is a kitchen there afterall.

So. I've done everything I can think of to do to make tonight successful. I hold no guilt if the evening is a dud. I tried. I am proud of my efforts towards tonight's event. CREDIT FOR TRYING

Today was offical weigh-in day. No weight watchers yet. I weighed in down from last week by 1/2lb. This is fine as it is that all important 249not250 number! Yay! Forward.

DH brought home food from work yesterday. Their company got full time catering for their lunch room, free for all the staff this week. Last week they were taste-testing the fod of 4 caterers to choose one. So now it seems they ahve food leftover and often it is soup. So DH bought a few loftover containers and he brought home soup and lasagna last night. I've sent him off with the soup container empty and the other container for whatever happens today. I just ate the lasagna and it was great. It solves my "what's for lunch?" dilemms, and on a day like today, when I am busy all day long, that's very helpful. Better go. I may check in after the event.


UPDATE: resisted the food we made for the event for the most part. Credit. It was all healthy stuff. Credit. So, how many guests came you ask? I sent out 54 evites; two guilds who should support their own were paart of the emails and we had... 2 non-guild members: the other artist's husband and my client from the farmers' market, plus two potters' guild members, two of the 30+yr members. So. Is this successful? Yes. Just cause we saw it through and we gave it a shot and I have a bone to pick with my fellow guild members now. But I have many bones to pick so when the time is right I'll express myself no doubt. We were both glad we made the effort. Too bad we have so very little local support. Oh well. On to the next thing on my to-do list...

09-06-2012, 09:53 PM
Hello Coaches,
Thanks for being here and all the posts. Everyone seems to have such an interesting life. I get such inspiration from all the posts.
Although I don't post on the clutter site, I read it and it gives me inspiration and makes me not want to have clutter. I know when I slip it can easily happen, as well as the all or nothing mentality I struggle with. My new plan is set and as BBE mentioned swapping snacks is okay. It is that I feel when I do that I could head down a slippery slope. I know that isn't true right now, it is just one of my sabotaging thoughts.
It was so warm out today and I walked for an hour and a half. I could not believe how much I was sweating. It is nice to have a routine and when May gets here I will be wishing for no routine...ha ha.
Onebyone, good luck this evening. Have a wonderful time. Enjoy the experience.
Hello to everyone and have a great night.
I am off to bed.
Take Care and I hope to get back to posting more personals.
I appreciate you all.

09-07-2012, 12:44 AM
Hi Coaches/Buddies,
The scale was UP another 2 pounds :?: this morning and after that the inner critic took over. Bad day but I will get back on track tomorrow. The best thing about today was this!
Yukon definitely helped lift my spirits, he will be a month old on Sunday, he isn't home yet.

09-07-2012, 03:33 AM
Good morning all,

Heading off to school shortly. Am still finding the pace of school life helps keep me on plan. However yesterday I struggled and ate several things that were unplanned. There is still anxiety in our house about DH valve replacement, but then I found out my mother went into hospital with pneumonia and my dad was being looked after by friends (he has Parkinson's ). Because they live in Florida and I'm in the UK, I couldnt talk to them till I got home at 4:30. They are ok and they will be ok, but the guilt of being far away and unable to see things for myself made me want to rung to the fridge. In the end I still stayed within my maximum limits for the day-for which I am very grateful. Today will be a better day!

Jaye- the same thing happened to me at the start. Even when OP it seems like if you lose quickly the body finds away to adjust itself. Either that or it has a mind of its own and tries to throw us off track! Don't give up. Your puppy is adorable!

Must go and eat my planned breakfast!

09-07-2012, 08:15 AM
Diet Coaches/Buddies - Was OP with food, CREDIT moi. I skipped my morning and evening snacks just to remind myself that they aren't necessary.

Walk, CREDIT moi, included a required stop at Whole Foods to grind a pint of peanut butter. I went directly from the grinder to the checkout to avoid the cheese and pastry area where FREE samples tempt me - CREDIT moi for that alone. Near checkout I passed a Raw Foods table offering a FREE dried kale chip and four FREE roasted chickpeas. I declared these low calorie enough that I didn't even have to evaluate them under my Rare and Unusual rule. They both served as a medium to indulge in good spices that weren't salty. It's good to remember that nibbles don't have to be fried in oil. The park had four soccer teams practicing and no baseball teams - seasons are changing.

onebyone – Congrats on that "249not250" - efforts pay off. Big Kudos for making the full effort on your opening. Hope you find a way to use all those yummy appetizers within your plan. Your DH's catered take-home foods sounds like manna from heaven.

Joy (gardenerjoy) – Yay for music. Pondering, "I can't leave myself in another room!"

Debbie (Lexxiss) – Sounds good, "I have Beck tools....plan and get back on track."

Ann (Newlifestyle) - A ninety minute walk sounds great - won't be too long before the opportunity for that is just a dream.

Jaye (Midnightsun68) - Thanks for the Yukon picture - what hard to ignore eyes.

TeachMe – Sending supportive thoughts as you carry worries about your DH, mom, and dad all at the same time. Super Kudos for standing down the Sabotaging Thought "to run to the fridge."

Readers - chapter 7 Stage 4 The Think Thin Lifetime Eating Plan

What are other indications that you are getting too loose?
You have stopped practicing your skills regularly. Whether or not you're eating flexibly, you still need to practice all of your skills and to fill in your Stage 4 Success Skills Sheet (pages 272-273) every night. Are you eating all of your food slowly, while sitting down and enjoying every bite? Or have you lapsed into tasting unplanned food from your dining companion's plate or sneaking bites as you clear the table? Are you giving yourself credit? Are you still reading your Response cards and Advantages Deck? Reading them every morning - and at vulnerable times of the day - is crucial at this stage. With more choices, you may begin to struggle again. I want you to be completely conscious at all times why it's so important - and so worth it - to stay in control. If you find that you're slipping, go back to Stage 1, and make a concerted effort to use every skill as you adjust to flexible eating. Then if you still experience difficulty, go back to the Think Thin Initial Eating Plan in Stage 2 until you have firmly re-established your skills. Continue checking in with your Diet Buddy,
Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), pg 178.

09-07-2012, 10:42 AM
I had a bad moment when I needed to run an unexpected errand. Two weeks ago, I would have done it with pleasure as an excuse to get some frozen custard. But I'm not doing that anymore. I was really grumpy about having to run an errand without my treat. I was also hungry, so I had my planned snack before leaving and (voila!) the grumpiness went away. How about that? Eating solves hunger. The errand went all the quicker for not stopping to eat anything.

WI: -0.1 kgs, Exercise: +90 115/1400 minutes for September, Food: 80%op, Read my Advantages and Responses: yes

Midnightsun68: what a cute puppy! Scale fluctuations happen. Stick with it. Look how much you've lost in the last month -- a much more important indicator of what's going on than anything the scale says in the last few days.

TeachMe: that's a lot of stressors at one time in your life, especially being so far from your parents. Take care of yourself!

BillBlueEyes: I picked up some double roasted chickpeas the last time I was in our international grocery store. I'm finding them a lower fat alternative for nuts in my snacks.

onebyone: thought of you off and on last night. Good job on giving it your all in the face of both internal and external sabotagers.

09-07-2012, 12:32 PM
Good morning, Coaches.

I am back to real life. I am battling the effects of being gone. DS had no undershirts, no pants. Pears from our pear tree are getting spoiled because I didn't put them in the frig before I left. Dishes in the sink, blah, blah, blah. I was grumpy thinking, 'SOMEBODY is letting things slack around here." Then I realized it was me. The truth is that I work 12-14 hour days on Tuesday - Thursday and if I am gone for a weekend, this household grinds to a halt. Thankfully, I am home all month. This weekend I will have lots of opportunity to putter even while finishing my next 40 page packet for my MFA.
Credit, mostly OP for the week except dastardly chocolate foraging at school. Credit step class this morning even though I feel like sitting right here and doing nothing this morning. Credit my new Advisor finally sending a positive response to my first packet. I was really worried. He is new and an unbelievable stickler for detail.
Gardenerjoy: Glad to hear the story of "I get a treat because I have an errand." I get into the pattern all the time and have to watch it.
BBE: Our coop has chickpeas. DH brings them home dried. I am going to roast some.
Teachme: Do you teach high school? That is the only level I haven't tried yet.

09-07-2012, 11:49 PM
Hi Coaches

I fell into a food free-for-all today. I think that in the long list of things that trigger me to eat, the worst offender these days is tired. Today I was tired. And I spent a long time doing a post-mortem about my show with another guild member, not the one I was showing with, and when I left there I was not only physically tired but emotionally and psychically worn out/worn down. I came home to the snacks I borught home with me (should have tossed them) and proceeded to stand at the stove and one by one down the tiny apply phyllo cups and then took the tray of leftover avocade tomato salsa cups and enjoyed those. Didn't track this food intake. Later I ate the container of soup DH brought home, which was on plan. But then tonight I had a sandwich which was not on plan. Being tired made me slack and made me want "quick and easy" and "I-don't-want-to-make-anything-what's-here *looking inside the fridge*" for myself but when it came to DH I dragged my sore butt off of the couch and made him a proper meal because, you see, he has a condition and it is my job to take care of him. So, I could have do this for myself as well, I just didn't feel like it or want to.

Oh well. It did stop. I didn;t get candies or chocolate or donuts or any of those things I looked at today. *credit I even resisted the fat free coffee flavourings which I love--but I get obsessed with them so I don't buy them. Today I picked up the bottle, read the label, imagined the points value (0-1) and then remembered that this stuff makes me crazy and I don't need any more crazy in my life so I left it at the store. *credit

Tomorrow they are forecasting rain. We'll see. Heavy rain means a good painting day inside my booth for me at the market. I need to make some mroe stuff so that's a good thing for me, so long as the wind doesn't pick up and it stays fairly warm.

Have a great night.

midnightsun68 My weight ALWAYS fluctuates. I have seen 5, 6, 8lbs up and down on the scale in one week when I am OP. If I stray I rise 3lbs, 4lbs easy then it falls back down if I stay the course. IF I PANIC and FRET I end u stress eating. That definitely raises the number on the scale, but again, just calm down, let it go, it's just a humber, just a number based on the gravitational pull of the earth in that specific space and time. It's not permanent. once you see the numbers change over and over and over, they lose their power over you, including the power to wreck your day. Just keep going. And if you stray, like I did today, get right back on track IMMEDIATELY. I know that even with everything I ate today, it wasn't 3500 calories extra over my base metabolic/calorie rate which is required just to keep me alive. It takes a few days to really put those pounds on. You are doing just fine just keep moving forward.

BillBlueEyes They are building a Whole Foods store near me, like 10minutes by car. Should I be scared?? I've never been to one. My expectations are pretty high just from all the WF encounters I've seen documented here over the years... congrats on fine tuning your rsistance muscle re: skipping the snacks just 'cause.

gardenerjoy Thanks for thinking of me last night. I sincerely believe it's always worth it to try 100%, even if there are very few people who notice your efforts. Great job leaving that frozen snack out of your timetable. I just had to laugh at eating solves hunger. That's pretty much the last thing I think food is for sometimes! Duh!

maryann I haven't said much, but I am eagerly following your progress through the MFA program. It's creative writing right? I should look in the archived posts but I'll just ask you since I am writing this right now. Your 40 page packet--what is that? part of your thesis? I thought you graduated--or am I wrong there too?? Such a big undertaking! I too would like an MFA someday. Sorry about the house falling apart while you are gone. I feel like that too. I relate for sure.:hug:

TeachMe Sorry about the stress in your life with your DH and your parents. My mom has alzheimers and it drives me nuts that I can't just check in on her but she's taken care of so I do let it go. I hope your DH gets his surgery overwith soon too. Good job not using food to fix stress or anxiety. As gardenerjoy (re)discovered recently, food does solve hunger, but not really anything else. There are other things out there for those other things in our lives. CREDIT to YOU.

PS. I just attached two images of new paintings. The pair of paintings were made to replace a pair of paintings that sold at the tea room. This new set is called Late for Tea. The other one is called Another Good Day. It is on its way to Europe. I painted it under the canopy of my booth on what was yet another gorgeous market day last weekend. My customer saw it and wanted it before it was even finished. He picked it up last night at the show. I am glad my fun paintings are starting to be received well. Time for bed.

09-08-2012, 07:48 AM
Diet Coaches/Buddies - Stayed on plan with the food, CREDIT moi, despite having our two kids with their SO's for dinner. Grilled salmon and grilled veggies are easy on the calories. The baklava that DS brought for dessert was small enough to not break the bank. (I had skipped all three snacks to adjust for a large dinner.) I was at Trader Joe's and I didn't take their FREE sample of chicken wrapped in something. Maybe I have a chance of fighting my addiction to FREE food samples after all.

Did gym, CREDIT moi, without incident. Spent part of the time figuring out how to order the dumbbells by using out-of-place ones then replacing them in their proper slots. Sometimes I wonder what sane people think about while at the gym.

onebyone – Love the picture of the crows resting their feet, LOL. It has always bothered me that birds and horses don't lay down. Congrats for taking your show seriously enough for a long post-mortem. Ouch for the food diversion with Kudos for clearly making it stop. [Welcome the Whole Foods for its choice in fresh veggies and wholesome stuff. Just be aware that it's not all wholesome and that FREE samples are frequent.]

Joy (gardenerjoy) – "Eating solves hunger" is just the best. Apparently, it also solves grumpiness - but only when grumpiness stems from hunger. [Perhaps it's time for me to stock roasted chickpeas as a deterrent to tree nuts.]

maryann - Congrats for that positive response to your first packet. Ouch for the reality of maintaining a house when busy with life. [There's a chickpea roasting thread around here on 3FC.]

Readers - chapter 7 Stage 4 The Think Thin Lifetime Eating Plan

What are other indications that you are getting too loose?
You have stopped weighing and measuring food altogether. You may not have to weigh and measure every time, but you should continue to do so occasionally to make sure you are serving yourself the correct portions (and also when you introduce a new food into your diet). I've found that once dieters completely stop weighing and measuring their food, their portions tend to grow larger. A 1/2 cup serving of ice cream can become a 3/4 cup - and then a whole cup.
Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), pg 178.

09-08-2012, 04:03 PM
Loving everything on here, and all your efforts. I stepped away from my plan yesterday because of feeling sorry for myself. Who? Me? Actually I fainted in the afternoon, which is most unlike me. I wasn't starving, so am putting it down to stress. The doctor mostly agrees but I'll have to keep an eye on things.

What's really helpful is reading things here, and remembering to track and discovering that even with the slip I only ended up 175 calories over my weekly goal! Big credit to myself for not throwing the baby out with the bath water there.

Have rested all day today. Had a long bath and watched cooking shows. Am I the only one that likes to watch cooking shows when I'm 'being good'? They don't seem to make me waiver, so I guess it's just my perverse nature!

Onebyone, I admire your ability to show your work and stay focused on what's important. Loads of credit to you!

BBE-- I laughed when I saw your mention of baklava. I have scheduled some in on my plan for October 20!

09-08-2012, 08:18 PM
Late and short, today. I'm having a hard time keeping track of stuff for some reason. Allergies, most likely. Eating is okay. Exercise is long and functional -- pulling our weedy honeysuckle shrubs now that we finally got enough rain to soften the ground.

09-09-2012, 03:06 AM
I just got this book from the library, that and Dr. Phil weight loss. I can't wait to read them!

09-09-2012, 06:58 AM
Diet Coaches/Buddies - Food was 100%, including dinner with friends where seconds were happening but I didn't, until I was helping the host clean up and ate a forkful of chicken with grilled onions while standing. Ouch. Not many calories, but a double violation of my plan in a carefully scripted day where I had skipped morning snack just to prepare for a challenging dinner. Dinner itself was fine - I loaded up with veggies and salad and went light on curried beef. CREDIT moi for the day as a whole. This starts the season where I have dried fruit in my morning cereal since the blueberries are going scarce. I made the decision to buy dried apricots rather than figs since my recent experience with figs wasn't rational. CREDIT moi for solving a problem at the store rather than fighting it at home.

Exercise (CREDIT moi) was a period at the community garden where the task began to pull out the plants that are done for the year. Gardening is a workout, if I judge by the muscles that feel challenged by the bending and squatting. Kale isn't done; we picked a bunch and DW grilled it lightly - so yummy. Yay for Kale.

Joy (gardenerjoy) – Yep, I get it that this gardening thing is exercise. Around here, honeysuckle can take over if it gets ahead of you.

TeachMe - Big Kudos for a week on plan (by my accounting 175 calories is just noise in a whole week). Hope that fainting is just a passing event and that the causes of stress pass along. [Is baklava scheduled for three weeks into the future planning for an important event?]

jinee - Glad your book has arrived. Which of Dr. Judith Beck's two books do you have?

Readers - chapter 7 Stage 4 The Think Thin Lifetime Eating Plan

You can probably get away with being looser with your eating for a few days without ill effects showing up on the scale, but I can promise you that eating too many calories will catch up with you soon. It always does. That's why you will continue to weigh yourself every morning - to catch looseness before it turns into extra pounds.

Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), pg 179.

09-09-2012, 10:35 AM
Hci Coaches!

Back to my primary residence and I hopped on the scale this morning despite the little voice saying wait until tomorrow. credit. I'm not sure what we have planned for my day off but I'm thinking there will be a meal out in Denver. I'm glad my habit is to choose wisely these days.

BBE, I'll echo, "Yay for kale!" Thinking I need to buy extra today for kale chips.

gardenerjoy, yay for exercise in the yard! I have so many hollyhocks which need cutting off but I'm unwilling until the very last flower is gone.

TeachMe, I hope you are feeling better. I still enjoy cooking shows and find I'm not too tempted by the food, either.

jinee, welcome!

09-09-2012, 11:10 AM
Good Morning, Coaches.

DH took DS to the farm for the weekend where I am sure they did many farmer-like things and ate no fruits or veggies. Of all the things I have done in my 48 years of being on this earth, certainly the most wonderful was picking my son's father. They are beautiful to watch.
But I am home finishing my packet which consists of (since onebyone asked) 2 annotations (fancy words for book report) and 30 pages of my short stories. I finish (if all goes well) in June with an MFA in Writing. Yesterday I submitted a story for publication in the school Pitkin Review. We'll see.

Credit for pureeing (sp?) nearly 40 pounds of ripe pears. I froze them in ice cube containers and will use them to make wonderful smoothies through fall. My new favorite is Pear, Pistachio, Spinach. It has pistachio nuts I ground into a flour along almond milk, ginger, and a little Stevia. It is tasty. i am going to try a Martha Stewart smoothie with Pear and avocado.

Credit also for yoga this morning.

I am trying to release some of my compulsive, repetitive thinking. i know in many ways this is tied to my food addiction. Last night, I realized that I made an error in a lesson plan I gave my teachers. They were supposed to teach the kids a good first sentence to an essay question answer. I told them to use the sentence (for example) In Hemingway's "A Hill Like White Elephants", a couple etc...The comma belongs on the inside even though it doesn't make sense. We are the only country that puts the comma on the inside. Wikipedia doesn't put the comma on the inside and I can't stop myself from making that mistake. Here are the problems: My mind gets hold of that and won't let go. I crucify myself. I don't let others or myself make mistakes. I keep thinking I'll get found out and they will take my wonderful new job away from me. It is just a comma.

All these things make me very hungry. Credit for going to sleep last night with a little perspective, staying OP, and saying "Oh well."

BBE: Thanks for the reminder to sit down when I eat. Although my food has been good, I am TOTALLY ignoring that skill. It might be because I am having so many smoothies.

onebyone: It resonated with me when you said, "I should have thrown the snack away." Why is it so difficult for me to remember I have that choice?

Lexxiss: Welcome home and congrats on the weigh in.

Gardenerjoy: credit exercise even when you don't feel that well from allergies.

09-09-2012, 11:44 AM
I never made a plan yesterday, but ate pretty well anyway.

WI: NC in kgs, Exercise: +120 445/1400 minutes for September, Food: NA %op, Read my Advantages and Responses: yes

jinee: hope you like the book! I got one really great tip from skimming Dr. Phil's book -- that I had to find ways to change my environment if I was going to change my eating. I used that when our grocery store moved and I pretended that they left the bakery back at the old store! As far as I'm concerned, the new store doesn't sell donuts so I can't buy them there.

BillBlueEyes: kudos for the mostly on plan special meal and for gardening as exercise!

Lexxiss: Yes! Eating out, for awhile, was less pleasurable because I had to be so careful. Now it's more pleasurable because I know that I will be careful!

maryann: kudos for "It's just a comma". I got it drilled into me correctly in high school and then lost it in college because computer programming languages, like other languages, put the punctuation outside the quote -- it's more logical and computers are very logical. I suspect that's going to be one of those things, like ending sentences with prepositions, that will evolve to the way real people use it. So, we can consider ourselves ahead of the curve.

09-09-2012, 01:31 PM
Hi, Becksters!

I've missed you all! I've been solidly maintaining since I was here last, which has been good, since I haven't been workin at any plan, but a bit discouraging too. So, I have changed my food plan to Ideal Protein using alternatives. This plan uses lots meal replacement products in addition to a high protein, low carb, low fat eating plan. I'm struggling with how to have a sit down meal when I'm using the meal replacement products, as they are new to me. But, I've just started, so I am still working on it. I've also dusted off my ARCs and Advantage cards and will be putting together food plans the night before as well.

I just had to laugh at myself, yet again! We've been feeding our last and very old and sick cat braunschweiger, amongst other things, to try to keep her eating. My St. Bernard has been so anxious every time I get it out for the cat, running around, whining, laying next to the trash bin when I throw out the cat's uneaten food or rinds. I thought she was being ridiculous. Then I realized that is probaly how I must look to normal eaters right now! Ha ha!!

A few personals:

Gardener Joy: Good for you the other day avoiding Ted Drew's. I miss that place, especially all of the people you would inevitably run in to when going!

BBE: Glad to see you are still doing great, Fearless Leader. How did the kitchen renovation come out? Your comments about PDR for food reminded me of a book my friends have that would be great for you. Next time I'm at their place I will get the name.

Maryann: Sounds like you are nearing the end of your MFA. That is really exciting!

Hi, to everyone else and to those I haven't met yet!

09-09-2012, 05:42 PM
Did I mention that I am now two pounds from Onederland? Big credit to me! I have been here before, but couldn't cope with the success of 194, so headed backup the scale. Not this time.

Maryann--I totally get the punctuation worries! As an American teaching English in the UK, it certainly messed me up to begin with! And I have to confess to doing a couple of days' research about spelling rules when a schools' inspector criticised my spelling of 'organize'. Even my computer doesn't know which way to go! In the end I found evidence that even Oxford prefers the 'z' spellings! Not that my students, all of whom have been excluded from mainstream schools, are particularly worried.

BBE--the baklava is for my dear friend's daughter's wedding, which I am helping to cater. Feeling strong enough to manage this through good planning.

Thank you all for your encouraging posts.

09-10-2012, 01:05 AM

I need to regroup. I have been caught up in the deadlines and the busy-ness of my life this week and I have a calm-ish week ahead and then chaos rules the following week when I am away from home for 6 nights and 7 days.

After this week's opening I vowed I would start winding down my obligations to the guild and instead, when talking things out with a few, select, members, I found myself volunteering to do more!

I am a nut.

Sure, the more I volunteered for is "easy", and it kind of is, but easy still means it's time spent doing that and not this as in not my own artwork. That I have neglected some of my own projects was brought home to me today when my florida sister asked for a print or two for a show she is having in Key West at the studios where I was in February, and since I have not even looked at what I mailed home to myself from there, like all my prints, I found myself outside doing test prints with a homemade press my brother made me a few years ago now, trying to figure out how best to make it work in an afternoon. The experimentation to figure it out is about a two day, maybe a three day thing, not 2-3 hours, but I was hoping to get lucky. I am often very lucky like this, but not today. All this took time away from my scheduled painting time, but this is a worthy cause and it points to the future I would like to have, so I am making the time to make something for my sister in Key West.

What immediately suffers is my food environment. My kitchen is a disaster again. Of course. No counterspace clean. Dishes dirty. And since I am stressed, I can't think of what to make so I reach for ready-made food. Thankfully, I had frozen leftovers that DH brought home this week so it wasn't all bad, but the :devil:thoughts of sweet things and :devil:fried things haunted me all day today. *credit for resisting it all.

I just wanted to :bike:escape and if I had to stay here then I wanted a treat, and I wanted to feel some relief.

I did ok, stayed on-plan *credit* but I'm not focused on my weightloss which is too bad for me. It doesn't happen if it isn't priority #1.

I have not learned how to manage these busy times: prioritizing weightloss and staying on a foodplan that I plan out.
I now have the opportunity to practice that, and so I'll keep trying to figure it out, to balance it all, one day at a time.

Must go. Time for bed.

09-10-2012, 07:58 AM
Diet Coaches/Buddies - Food was only OK, CREDIT moi, because I had indulged in some homemade cookies earlier in the day - as if I'd never see such again. My big success was planned for a big Caribbean street fair where we'd be tempted with vendors of jerked beef along with the usual fried dough and fresh kettle corn. We'd planned one treat to be split; DW was lobbying for fried dough and I for soft ice cream. Then a booth handed out FREE miniature granola bars and the decision was made as if granola bars were healthy. The large percentage of kids carrying weight becomes more obvious when they're dancing down the street in skimpy costumes designed for the svelte.

Exercise was walking (CREDIT moi) about the street fair as well as the traveling to and from. It's easy to walk for a couple of hours if the concentration is getting to the other end of a parade and gawking at booths of brightly colored clothes.

onebyone – Ouch for all the feelings cascading over your head when you're trying to catch up. Kudos for recognizing that you need to remain focused on your eating and exercise plans.

Joy (gardenerjoy) – Love the strategy of losing a whole bakery. I'd have to shop with a clothespin over my nose.

Debbie (Lexxiss) – Yay for "my habit is to choose wisely these days."

FutureFitChick – Kudos for choosing a new Eating Plan when that's what you needed as well as for dusting off your Advantage Card to get the mind back in the game. Hope your thesis work continues well - assuming you're still in that challenge. [Kitchen is done and in use. DW is happy every single day with it - she's a visual person and the 'tired' of the old one bugged her a lot more than it did me.]

maryann - Yep, "It is just a comma", deliberately misplaced so they'll have to come get me, too. Kudos for setting yourself up with all that yummy frozen pear for smoothies.

TeachMe - Kudos for "Not this time" - attitude matters. Yay for handling the stress of British English punctuation. I wish U.S. English would drop the inside comma since I find it so painful to write and read.

Readers - chapter 7 Stage 4 The Think Thin Lifetime Eating Plan

Develop a General Plan

You have decided whether to stick with three meals and three snacks a day, add snack food to other meals, or make snacks optional. You have figured out which menu choices work best for you and created customized meals based on the Think Thin Formula. Now, it's time to write a general plan in your Diet Notebook. You will follow this plan most of the time, only occasionally making permitted exceptions, as described earlier in this chapter.

Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), pg 179.

09-10-2012, 08:59 AM
Hi, Coaches and Buddies[B].

I feel like I still have sea-legs getting back to posting regularly. I had stopped months ago because of my schedule, but had gotten pretty dissatisfied with my weight, so felt it was time to come back.

Yesterday I had a lot of cravings. I will remember next time that "Hunger is not an emergency" to help me cope. I was also dealing with some unusual and unexpected joint pain most of the day. That seems to have resolved now, so I hope it stays that way. Eating yesterday was within plan. I had an extra snack last night, which is permissible in the early stages of the plan. But, I think that contributed to no change on the scale this morning -- important information in learning how to do this!

Have a great start to your week!

[B]BillBlueEyes, I thought about you and granola last week. I was cleaning the pantry to separate my allowed foods from my husbands. I had a ton of dried fruit and oats left, so I made your granola recipe. I didn't take a single bite, but it looked good. My husband said he liked it because it was so sweet. (He loves his carbs!) I was hoping to finish my PhD last month, but it will probably be in May now. Now that classes are back in session, every day I get to the point where I am tired and worn out from all of my teaching work. I'm out of energy by the time I have the free time to work on my thesis. I need to fix that!!!

OneByOne, you are too kind to do more, when those around did not support you sufficiently at your show. Don't let them walk on you, woman!!! You are strong and can get your planning done this week and execute it!!!

TeachMe, That is fantastic news! I miss Onederland. It was too easy to take it for granted when I was there!!!

09-10-2012, 11:24 AM
I've been overwhelmed and under-motivated for several days. A frustrating combination, but (CREDIT) I haven't overeaten over it, even though there have been moments when I really wanted to. I hoped the weekend would fix it. And maybe it did. I start my Monday hopeful.

WI: NA kgs, Exercise: +120 565/1400 minutes for September, Food: 100%op, Read my Advantages and Responses: yes

onebyone: right there with you. I can't believe that it isn't possible to be both healthful and creative, but it sure is a challenge that I haven't figured out yet! I think you're on the right track with a commitment to keep working at it. One thing I keep reminding myself is that it takes time to overeat, too, I just somehow never counted that.

A key part of my understanding is this:

I just wanted to escape and if I had to stay here then I wanted a treat, and I wanted to feel some relief.

I'm not sure what to do with that, but it's definitely the desire. I want a vacation from my life. A week at a cabin in the woods would do it, but when that's not possible, junk food in my car seems like a reasonable substitute. When I don't get either, it becomes more apparent what I'm trying to get away from and it's resistance and overwhelm and fear. And, then, I spend an hour or two on Facebook. 'Cuz that will help. At least, it's not overeating. Today. I'm going to make progress on my project because that's what I want, fear or no.

09-10-2012, 11:33 AM
Good morning coaches,

Today is nice and cool here, I went for a brisk walk, had my op breakfast, that seems like it is too much, I have faith in my meal plan and completed my first week.
I need to develop my core strength but can't seem to get motivated to do that so I decided that I would start by doing planks in my living room. I can't do them very well. It is a start I guess.
I am feeling positive about my lifestyle and the choices I am making. I am not sure if I am starting to lose that all or nothing mentality. I need to thank all of you for that. You have taught me it is okay to accept myself how I am.
I also realize that there are trigger foods for me, such as trail mix and it was on my plan. I decided since I can't have trail mix in my house, I would swap it for a trail mix bar.

Bill- Congratulations on your successes. You have so many adventures and you conquer each one. I think I may be living vicariously through you

Future chick - welcome back.

Teach me, congratulations, Onederland is so wonderful. Kudos to you.

Onebyone- Credit for all you do in your busy life. You always pull it all together. It seems like you don't make time for yourself. Remember to take care of you.

Debbie - has your job ended for the summer? I am not sure I could work at a restaurant/food place, I am afraid it would be difficult.

Joy - what a great idea to pretend the bakery didn't move with the store. How creative.

Maryann - Pear smoothies sound delicious. I am not sure why I never thought to use pears for many things. Thanks for helping me to step outside the box.

Hello to everyone else and I enjoy your day.
Take Care

09-10-2012, 12:42 PM
Good Morning fellow Becksters,
Sorry for my absence I got into a woe is me phase and was staying away from here as well as the workbook obviously my inner critics :devil::devil::devil: were winning out. However this is the start of a new week!
I weighed myself this morning and I am back down a few pounds from what I had gained. I am staying OP today, I did manage to mostly stay OP over the weekend, I found this delicious Parmesan Crusted Tilapia at the store that is only 20 minutes in the oven and it is done so I was really enjoying that.
The weather is turning cooler up here and the hills outside of town are turning yellow, they have already seen snow down in Denali National Park which is only a 3 hour drive from where I live so it won't be long before we see the white stuff here in Fairbanks. Not unusual for here, it doesn't usually stick around until sometime in October but we usually at least get a dusting in September.

09-10-2012, 02:25 PM
Good Morning, Coaches.

I feel I have been a hermit these past four days. I have ventured out twice to exercise and once to food shop but other than that I am wriggling around at home writing my MFA stuff. I love to the opportunity to be at home but I miss my boys. Tonight we will all be together again. My plan is to print out the last twenty pages, proof all 40 pages Thursday and mail on Friday. It seems to me a lot of time is going into this and I wonder if it is all worthwhile? My husband won't hear of me quitting but it has crossed my mind.

I tell myself the decision has already been made and I am more than half way though. I just need to do first things first and not worry about anything else. First of all I need to eat THREE regular SITDOWN meals today. My food was good but it was all nibbles and standing. Like gardener joy, not having a plan is not working. Secondly, I will go to yoga at 4:30. Finally, I will meditate a little this morning, watching the anxiety float by me with me unscathed.

BBE: It is shocking to see the weight kids have put on. I have seen a huge change in the last two years. Last year's class had at least 6 out of 90 over two hundred pounds and %50 of the rest (especially the girls) overweight. We are talking 8th graders.

Welcome back FutureFitChick. It takes a while to get back into the swing of things.
TeachMe: Oh my goodness. I can't imagine having to straddle two sets of punctuation rules.
OnebyeOne and Jaye: The good thing about being OP is you immediately start to feel better even if you have had a terrible weekend. The past is past. On with the new.

09-11-2012, 07:04 AM
Diet Coaches/Buddies - Food was good, CREDIT moi, until I spent two hours at a meeting over a table of snacks. I overate the snacks, slightly better that I ate more healthy stuff like strawberries than the sharp cheese which was also available. But Ouch just the same. Lunch is back to peanut butter, pecan, and banana sandwich since our tomatoes are done.

Gym, CREDIT moi, felt good since I did what I planned after a two day rest. I am always slightly concerned that two days will allow my body to forget what the muscles could do before. Walked to the library to pick up a book from hold.

Joy (gardenerjoy) – Super Kudos for standing down "overwhelmed and under-motivated" instead of eating over it. Good luck at making progress on your project.

FutureFitChick – Ouch for unexpected joint pain - glad it's resolved. [Yay for homemade granola with Kudos for not eating a single bite. Hope you find a way to get energy in addition to your teaching.]

maryann - Yay for having a DH who cheers you on. Good luck proceeding with your plan to mail it all by Friday.

Ann (Newlifestyle) - Planks are such an un-obviously hard work out - Kudos for choosing to do them. Reminds me that it would help me to get back to them, despite being boring.

Jaye (Midnightsun68) - Shuddering at the thought of snow already. Kudos for recognizing that it's just the "inner critics" calling and they can be countered.

Readers - chapter 7 Stage 4 The Think Thin Lifetime Eating Plan

Develop a General Plan

tip: It's okay to occasionally eat on the run or standing up when you have a legitimate reason to do so. If you are at a party and there is no place to sit down, it's now okay to eat while standing, if you make a strong effort to enjoy every bite. If you are unusually rushed, it's okay to grab a meal on the go. Make sure these variations remain exceptions and not the norm.

Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), pg 179.

09-11-2012, 09:35 AM
Hi Coaches!

It's been a tough few days for me here. DH is leaving this morning and I need to regroup. I did weigh this morning....up but ok, within my 5 pound zone. Plan plan plan is on my mind.

09-11-2012, 09:48 AM
Hi, Coaches and Buddies.

Yesterday was on plan. I ate what I was supposed to eat. After eating all of my vegetables and chicken for dinner, I was stuffed like a Thanksgiving turkey. I am going to have to spread my food out a little more during the day, which is not how the program was originally published. But, an upset tummy is not a desirable result.

I read my cards this morning and said NO CHOICE to a delectable desert that I had made for my husband before I had started in order to clean out the pantry temptations before I started my diet last week. I wanted it so bad, but I didn't do it. I ate breakfast at the table this morning too. Yippee!

BillBlueEyes, great job getting in the gym. Too bad about the meeting snacks. That must be one advantage of being self-conscious about being overweight and eating in front of others - I often don't want to eat at those types of events.

GardenerJoy, great job keeping focus on what you need for health rather than giving in! I loved your comment about overeating taking time too. That is a brilliant gem of a thought!

Maryann, I hear you on the wanting to quit. Thank goodness for supportive spouses and read these: and

MidnightSun68, great job getting back on track! AK sounds amazing and is definitely on my short list of places I need to go!!

Newlifestyle, impressive start for you!! Great job making your plan in to what you need for your success.

09-11-2012, 11:46 AM
Two days in a row at 100% and, look, my weight went down. Funny how that works.

I like that I didn't strive to make those two days 100%. They just happened because I had a plan and following my plan was easier than figuring out something else to do.

WI: -0.2 kgs, Exercise: +30 595/1400 minutes for September, Food: 100%op, Read my Advantages and Responses: yes

09-11-2012, 05:49 PM
After school meeting today and pizza left over from catering classes was on the table in front of me. I was a bit hungry and knew I had my 'planned' apple in my bag to have afterward. Several times I nearly gave in, telling myself I could have a small bit and forego the apple. Huge credit-- not only for staying on plan but for realising that the apple could fix my hunger just as effectively as the pizza! It also really helped knowing dinner was planned and I had everything I needed at home to make it.

Happy planning, everyone!

09-11-2012, 10:34 PM

My day until 1pm was perfect. Breakfast, vitamins, water, coffee. Got my work to send to Florida completed. Touched base with my Florida sister. Pondered my 48"sq canvas that I took out of the mailing tube I mailed to myself from florida at the end of February while searching for prints to send my sister. Now I *really* want to finish painting it-stretch it onto a frame and get at it. It's made me sad I don't have the time to do that right now.

I got some prints from my portfolio out that are approprite for my sister's needs and put them into the newly-emptied tube and then I walked with them over to the post office. *credit for the walk* credit for meeting this impossible deadline*

I bought catfood while out, and walked back home and made soup which I ate all day long. 8 servings worth the packet said. I ate all of them: 8 cups worth.
Ate veggies.
Ate fruit.
Ate popsicles-but only 2 of those.
Ate two amazing toasted tomato sandwiches with Cosmonaut Volkov tomatoes from my garden! My HUGE garden success: direct seeded tomatoes in that poor earth in my garden at the end of June to ripe on the vine fruit today.

So. I DID NOT persist in victory today.
I gave in.
I ate all day long.
Reasons: no written plan today
and I wanted to take a break fro my work but felt I couldn't as I have too much work, but my reality is I met that one big deadline which causes me to need a full stop before I dive in again and I didn't honour those feelings so I ate through them to make me feel overfull, which makes me feel tired and slow and icky, and then I can't focus on working, cause my body feels over full, and so in this way I create the situation in my body physically that forces me to slow down.
Really old, self-destructive strategy.
Now, I am fretting the scale and, of course, I added the pressure of "I am going to Ottawa next week and I SHOULD BE 245 or under that". This kind of thinking always makes me go up the same # of pounds I want to go down.

Solutions: write a food plan and plan for some exercse for tomorrow
offcially be in maintenance--give up the hunt for pounds off right now--cannot hold the stress of that with the stress of meeting these deadlines

*credit* I did fight off the fast food:devil: and the fried food:devil: and the sweet bites of ____ :devil: which were very strong right after I dropped my package off at the postoffice. *credit* I did cook from scratch later. DH brought hoem food for tomorrow and I have leftovers from tonight now too. *credit* for posting.

And that's how it is with me tonight.
The kitchen is now closed.

09-12-2012, 02:42 AM
Well, I'm here to say I need to work on being happy to succeed. All was well yesterday, but I felt a little uneasy with my last post. As if I was bragging and you're not supposed to do that!

So after a difficult conversation with my parents (they're fine, just bad communicators!) I actually stopped and thought about eating. I told myself I should just go to bed or else I would eat. But I didn't go to bed. And I did eat. Standing up, too. Another 230 calories over plan.

I can adjust for this during the course of the week with more planning, but it is disheartening to see how close the slipping can be. :(

Credit to me for posting and credit for back to plan this morning.

Onebyone, I felt every word of your post.

09-12-2012, 03:17 AM
Hi Coaches and Buddies,
I just wanted to come on and share a major victory I had tonight. When I was drinking soda my absolute favorite soda to drink was Mountain Dew, well tonight I was at my best friends house and her husband had made a run to the store, her adult daughter was having a rough night having had stuff stolen out of her purse after leaving it in the bathroom at the local Walmart, anyways Shane walked in carrying 2 24 ounce cans of Diet Mountain Dew and gave one to his wife and one to her daughter Jess (his step daughter) and goes to hand me one of the regular Mountain Dew 24 Oz cans, I looked at him and said "I don't drink soda anymore, thanks for the thought but no thank you!"

That is the first time I have been offered a soda and refused it without given it any thought at all!


09-12-2012, 07:13 AM
Diet Coaches/Buddies - Seems like repetition; food was good except for some extra tree nuts. CREDIT moi for the day of on plan eating; Ouch for the nuts. The bag is now empty, I won't replace it. I will get adequate nuts in my life from the un-roasted pecans that I use in my sandwich for lunch (roasted pecans call my name). Lentils for dinner were particularly satisfying in the chilly evening.

My long walk, CREDIT moi, included stopping by the Goodwill that previously had had the Physician's Desk Reference for $2. Fortunately it had been sold so that I didn't have to revisit that decision. Cross country training has begun for the local high schools. They run the same paths that I walk. It's noteworthy that the girls get far more exercise per mile than the guys: I could hear the girls' constant chattering from a distance - all at once (a cardio stress); from the guys, I only heard an occasional "F***ing right," LOL.

onebyone – Interesting that you observe that "I SHOULD BE" is the kind of thinking that "makes me go up". (Note period outside just to feel sassy.) Who dat in your Avatar?

Joy (gardenerjoy) – Just love it when the scale tracks our behavior.

Debbie (Lexxiss) – Yay for "Plan plan plan is on my mind."

FutureFitChick – Kudos for that "NO CHOICE" on the dessert.

Jaye (Midnightsun68) - Countering an offered Mountain Dew with "no thank you!" deserves Super Kudos.

TeachMe - Turning down the pizza right in front of you was superb - Kudos. Sabotaging Thoughts are so creative, "I could have a small bit and forego the apple." And Kudos again for dealing with your parents without eating about it. My take is that bragging is exactly what we do here by giving ourselves credit - it's important and there's nowhere in real life we can tell someone that we didn't eat a candy bar yesterday, LOL.

Readers - chapter 7 Stage 4 The Think Thin Lifetime Eating Plan

Develop a General Plan

When they first come to see me, many dieters initially resist the idea of limiting their breakfast and lunch choices. They believe they will always want to have a large variety of foods. I tell them that's fine; in fact, I want them to try as many different options as possible. But I almost always find that down the line, they just naturally end up eating a limited variety of foods because they discover, as Ginny did, that having fewer choices makes their lives easier and they now know which foods really work best for them.

Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), pg 180.

09-12-2012, 11:07 AM
In retrospect, I chose the wrong day to go looking for photos of my recently deceased classmate from when he was my date to Junior Prom and to send a sympathy card to my aunt regarding my recently deceased cousin and to write checks to charities in honor of both. On September 11th. On a Tuesday when I was alone. There was chocolate involved in the aftermath, eaten while standing. But that's over and done and I was back on plan by supper.

WI: NA kgs, Exercise: +45 640/1400 minutes for September, Food: 70%op, Read my Advantages and Responses: yes

BillBlueEyes: Love this: there's nowhere in real life we can tell someone that we didn't eat a candy bar yesterday

I just wrote this on a thread elsewhere on 3FC:
I thought I'd paste it here because it's so much about what our Beck forum does for me:

I used to be like that. When I was eating badly, I couldn't imagine how I would ever get back to healthy eating again. When I was eating well, I couldn't imagine why I would ever go back to eating badly. Either phase could go for weeks at a time, but I didn't see a path from one to another.

What finally changed was putting enough structures in place that I get back to my healthy lifestyle pretty quickly, before there's time for the downward spiral that Melissa talks about above to get in place. Case in point: yesterday. I had an overeating episode in the afternoon. But I ate my planned supper and reported my exercise on 3FC last night as I normally would. And here I am this morning about to write my morning report in the Beck support thread as I normally do. I've already switched back to the upward spiral.

Once I got those structures in place, I became confident that I would get back to my healthy lifestyle after any slip. It doesn't always happen as quickly as it did yesterday, but I always get there even when it takes a few days. And the path is always clear. I no longer get to places where I can't see my way back to healthier eating -- I always know exactly the steps that I will take and, sooner or later, I take them.

It takes more structure than it seems like it should to support a goal that I claim is more important to me than anything else. But I've ceased being embarrassed about that. It takes what it takes as someone once wrote in the Beck support thread. For me, what it takes is planning my eating the night before, participating daily in multiple threads here at 3FC, hosting a weekly event on Tuesdays called Readers' Workouts on my blog, having strict rules like "no eating in the car," reading several books a year that support my healthy lifestyle, and other things that I'm probably forgetting right now because they have become automatic parts of my life.

09-12-2012, 11:52 AM
Love this thread :)

09-12-2012, 03:38 PM

I'm also going to take the cue from BillBlueEyes' observation that there's nowhere in real life we can tell someone that we didn't eat a candy bar yesterday
to tell ALL of YOU active posters, active readers, lurkers and flying-by-ers that I DID NOT buy the candybars at the cash at the dollarstore. I also did not stop for a frozen treat, either a single serve one or a container of it. I also did not go to the fast food joint, not any of them, not even one. And I did not go to :devil: "get a coffee" which, today, would have caused GREAT stress and indecision as I faced down the acres of baked goods right there in my face while waiting for my coffee. What did I do? I told myself "Not now. Maybe I can have one later, but not now." That phrase was repeated a few times. I tried "that stuff is not about me" but that was only sort of effective. I finally told myself I could walk in the door and have food IMMEDIATELY when I got home. But I had to go straight home. So I did. And I ate some leftovers. And I stopped. And I told myself "if you are hungry later, you can have the other leftovers or the soup DH brought home for you yesterday." Oh and before I arrived home, cause my mind was :devil: wavering I told myself that while I am away in Ottawa, or on the drive to Ottawa, I will be allowed to have something special and I can wait until then. That thought was effective. :cp: It promises comfort to me when I am away from home feeling stressed out.

Now it's mid-afternoon. Such a gorgeous day. I bought the paint for the woodcutouts and I am planning to get the backs of the figures completed today, and the fronts completed tomorrow. This is just primer for the surfaces to protect the wood. My next step after this is to actually paint them artistically on the front side, but I have until the first week of October for that, and I can't even start until the primer is done so first things first.

With that I'll go. I'll post again later.

09-12-2012, 04:46 PM
Onebyone--you nailed it today! Well done. I have followed my plan today and written my plan for tomorrow, so credit to us both.

09-12-2012, 08:11 PM
Hello Coaches
I had a very stressful day, but I also had a, planning is my lifesaver today. With my new eating plan I am eating food that keeps me full longer.
My sabotaging thoughts tell me this won't last. I know they are sabotaging thoughts and with a plan I know I can do this.
I had a very busy day and now the kitchen is closed.
We are exhausted here so an early night tonight.
It is nice to be back in a routine. Also it is nice to say no. I was asked to work at the last minute and I knew I needed to say no, so I did it. I never say no, when work calls.
Have a wonderful night and thanks for reminding me I should still post even when I have sabotaging thoughts.
Take Care

Nature Girl
09-12-2012, 08:44 PM
It has been a crazy crazy crazy couple weeks since I last posted. I have been reading your messages and taking strength from them but haven't known where to start with reporting and accountability.
The short story is we have had houseguests, then two memorial services for close friends in 5 days, my husband hasn't worked for weeks, I have had a traumatic job situation with an end result that tomorrow morning at 6 am I drive 3 1/2 hours across our state to begin teaching kindergarten for the school year.
Exercise is a great concept that isn't happening right now, but my work all summer on eating plans has kept me on routine through most of the chaos and emotions. I didn't even try at the first memorial service, and after the next I found my self looking for treats because they should be 'allowed' after such an experience. Somehow, though, probably the tension of the employment situation in the last week, I have actually lost two pounds!
I am packing foods I can have for breakfast and lunch no matter where I stay for the next week or so; I'm not sure how dinners will work out. I will be spending hours in the classroom so exercise will be tricky. But I won't have much access to treats so that will be good.
the bottom line is I have lost 13 pounds since the very end of June and I believe I learned some good solid habits to take me into the school year in a strong way. I will be healthier and more energetic with the children.
So here we go for a new adventure! Not sure when I will have internet to post...I'll be thinking of all of you and the progress you are making.

09-12-2012, 10:32 PM
Sounds like I am on track with the rest of thread... This was a crazy day. Stayed on plan and said no choice to cravings in Target. I did take a ridiculous amount of enjoyment walking through the bread aisle at Target sniffing...

BBE: you are what you eat! :)

GardenerJoy: sorry this was a rough day. I hope tomorrow is better for you!

09-13-2012, 07:05 AM
Diet Coaches/Buddies - On plan eating day, CREDIT moi, included at dinner a small serving of sword fish which was 100% certified sustainably gathered. Spent part of dinner discussing how a sword fish can be known to be sustainably gathered. We only have it about once a year and always feel like we're eating the last one on earth. At the supermarket, large Hersey Chocolate Bars were on sale for $1.25 - a good price - only $15 for a dozen I quickly calculated. I thought they would be nice to buy for DW. Then I thought of all the ways that I could buy a few and eat only one square a night myself. Then I thought of all the times I've tried that and slowly increased the portion. Then I decided not to buy any - CREDIT moi.

At gym, CREDIT moi, I watched a couple working out together taking turns doing sets on the same equipment. Each turn she had to remove 50# weights from the bar - a struggle in itself. But they happily worked together the whole time I was there. That's more sharing than I need from a partner.

onebyone – What a creative stream of Helpful Responses to a steady stream of Sabotaging Thoughts. I like that "get a coffee" is so seductively pure since coffee has no calories and the caffeine might even be good for you.

Joy (gardenerjoy) – Sending supportive thoughts for having to deal with so many thoughts of death at once. Thanks for the thoughts about the structure to cross from off-plan to on-plan. It's helpful to me to be reminded that "it takes what it takes" and that one can get past being embarrassed about it. The analogy that works for me is to remember that during high school football, we'd be annoyed when we ran a play that lost yards, but we were never embarrassed. We were p*ssed and determined to do better. This embarrassment thing is just surreal in its ability to keep us down.

Nature Girl – Kudos for posting when life is "crazy crazy crazy." Congrats on those 13 pounds gone. We'll think of you chasing those kids even when you don't have access to the internet.

FutureFitChick – LMAO at "a ridiculous amount of enjoyment walking through the bread aisle at Target sniffing..." - whatever works.

Ann (Newlifestyle) - Great notion, "now the kitchen is closed." Kudos for saying "no" to work when that's what you needed.

TeachMe - Kudos indeed for "followed my plan today and written my plan for tomorrow" - the secret formula revealed.

Readers - chapter 7 Stage 4 The Think Thin Lifetime Eating Plan

Change Your General Plan

You may need to modify your general plan when certain life circumstances arise, or when your weigh plateaus. Use these guidelines:

If your life changes, you may find that you need to vary the timing of your snacks or meals, or even the number of snacks you have. You may also find that you can't easily sustain your current calorie level. For example, maybe you have gone back to school, taken a new job, improved your social life, or had a child. It is perfectly reasonable to make the decision to step up to the next higher-calorie level and gain a few pounds. Just don't let yourself slip into eating more. Make sure to keep following your general pan every day. You can stay at your new calorie level indefinitely, or you can experiment with dropping back a level whenever you like.

Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), pg 182.

09-13-2012, 09:42 AM
Hi Coaches!

Thanks for being here everyone! I so related to gardenerjoys post yesterday. I used to freefall for such long periods of time. I now have tools to get back on track and even when I'm having a day when I backslide a bit it seems there are always other good habits in place. I thought yesterday about the time period when I gained my 100+ pounds. Except for brief periods of time I was never concerned about what/why/how much I ate and never felt guilt/remorse. I am totally amazed now that I am willing and able to think every food thing through. I certainly do not always resist but I certainly know what I'm doing. The awareness is very present.

That said, yesterday I chose a path of poor resistance (for my written plan) yet chose to eat plan-approved food from the freezer. I'm back to being by myself and am finding I make a good plan then don't feel like cooking for just myself. Instead of a cooking plan this evening I'm going to make a wise choice at Whole Foods for my take home dinner. credit. I might as well acknowledge my not wanting to cook and plan for it. I weighed this morning even though I didn't feel like

BBE, thx for heads up on Natl Peanut Day....not my favorite nut. Great job thinking through the hersheys BEFORE purchase!

NatureGirl, thx for letting us know what you're up to. I look forward to hearing back from you.

onebyone, great resistance! Kudos!

TeachMe, yay for planning for two days at once!

FutureFitChick, great resistance at Target!

Ann(Newlifestyle), glad to hear you are settling in with your new plan and are seeing it's benefits. A big step saying no to work, too.

gardenerjoy, thanks for such great insight!

09-13-2012, 01:29 PM
Good Morning, Coaches.

Great to read everyone's post this morning. In Summary, it appears I must PLAN to be successful. Hmmm. Why is it I always forget this? Thanks to the prompting of Gardenerjoy, Teach Me and Onebyone who all mentioned that planning will see you through emotional pain and crisis.

So for today I am logging what I eat and I am eating sitting down.

Also, letting go of a deadline - traffic school- in order to maintain my other deadline- MFA. Kudos for DH's sound advice - take traffic school on your second fix and letting the $50.00 fee I paid to take it go. Water under the bridge. It is important to know what I can and can't do or i start to get really hungry with unreasonable expectations.

BBE: Thanks for recall the process of leading one's mind from insanity to sanity with the example of the Hershey bar. I have NEVER been able to it, Why would I be able to do it now?
Lexxiss: Good reminder that a freezer food plan is just as good as a fresh food plan.
Naturegirl: The stresses around no work and commuting can not be underestimated. I have experienced all of them (including teaching trauma). Big Credit for continuing to plan and log in here. Best of luck in teaching this week.

09-13-2012, 03:04 PM
Lots going on in people's lives this week and much of it very emotionally charged. Well done for all the planning and checking in. It reminds me again that I don't have to eat in order to cope. Actually, focusing on what I need to do (plan) can take some of the urgency out of my cravings just on its own.

I'm finding it quite amazing to know I have 3 social events coming up, including a wedding and a weekend away, and I'm enjoying (Yes, really! Enjoying) planning my food to see how I can enjoy what's on offer but not go mad. As of today I feel sure these things will not throw me off track. I can remember years in California where buying Halloween candy mid-October began a sugar-fest that didn't stop till Valentine's Day.

This Beck Solution makes such sense. BBE, thanks for posting the little excerpts; they are really helpful.

09-13-2012, 11:44 PM
One minute check in...

Day went fine, stayed on plan. Didn't read my cards though.

Hope you have a great day! Sorry no personals.

09-14-2012, 06:14 AM
Diet Coaches/Buddies - A good eating day, CREDIT moi, that included skipping my morning snack because I was busy - a good reminder that eating can be replaced by activity, duh! That shouldn't have been a surprise because when I first started, I chose to go the gym right after work to replace my "appetizer time" - a euphemism for an hour of cheese and crackers.

One walk, CREDIT moi, was to verify that we really do keep a local ocean. Walked around Deer Island, one of the Boston Harbor islands, that is conveniently connected by a bridge. Felt the constant ocean breeze with the smell of salt. Commercial airplanes were landing at Logan Airport at a steady one per minute. The beaches were empty except for Herring Gulls. Saw a Common Loon and a Cormorant on the water; in a small park we encountered at least eight Mockingbirds as the only song birds. I've never seen an exclusive Mockingbird area before. A group of them seemed to follow us to let us know that we were in their space. For an irrational moment I thought of the line in the early part of Alfred Hitchcock's The Birds, "They're only birds."

Debbie (Lexxiss) – So sane to accept and move forward, "I might as well acknowledge my not wanting to cook and plan for it."

FutureFitChick – "fine, stayed on plan" sounds good to me.

maryann - Kudos for recognizing that you could solve an impossible, binge-worthy problem with an affordable chunk of money then going forward. Yay for choosing a wise DH.

TeachMe - Thanks for the reminder that "buying Halloween candy mid-October began a sugar-fest that didn't stop till Valentine's Day" - although mine continued, seamlessly, until the after-Easter candy sales were exhausted. Wonderful thought that you are enjoying the challenge of planning for your three upcoming events. [Glad you like the Beck exerts.]

Readers - chapter 7 Stage 4 The Think Thin Lifetime Eating Plan

Change Your General Plan

You may need to modify your general plan when certain life circumstances arise, or when your weigh plateaus. Use these guidelines:
. . .

When your weight plateaus, you should sit tight for several weeks and see what happens. Some people start to lose weight again, even when they keep their calorie and exercise levels constant. If your weight doesn't budge, go back to measuring your intake. If you have been calculating correctly, you can move down to the next lower-calorie level if you are not already at 1,600 calories and if you think you can sustain this reduction indefinitely. If you are already at 1,600 calories and need to lose more weight because you have a healthy problem, please arrange for a professional consultation to find out how to safely and nutritiously eat 1,400 calories a day.

Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), pg 182.

09-14-2012, 08:18 AM
Good morning coaches,
Yesterday was a very busy stressful day with me helping out at school in the morning and that went right up until I had a meeting at work. I had a great breakfast but no lunch and the meeting at work was a pot luck....yikes.
I was hungry when I got there and felt very overwhelmed as I had not had a lunch and there were so many treats there. I brought fresh fruit. As I was feeling overwhelmed I went to get a glass of water as I was feeling oh well it is only one day that I won't follow my plan, then I realized that I said, "one day." Then I thought to myself why one day not just one meal. As I was sitting thinking about this a woman I work with came in and she has lost over 80 pounds and I asked her what she was eating. She decided it was going to be a write off day so it didn't much matter what she ate. As I drank my water and thought about this my hunger seemed to disappear. Once I was no longer hungry I was able to make wise choices. This was so great for me because I can't remember ever doing that. It felt very empowering to me. I still can't believe I changed from being oh well it is a day off plan to remaining on plan with all the wonderful smelling food there. Thank you to all of you for helping me realize it is okay to be human and that the all or nothing mentality doesn't work well for me.
Today I have a much slower paced day. I like those kind of days as I have more time to make good choices.
OOPs everyone is waking up so I am off to make breakfast,
I will try to get back for personals
Have a wonderful day everyone,
Take Care
I find it so funny how I can be so overwhelmed about some things when I am rushed or when I feel so out of control. All those daily struggles we call life.
It is also when those sabotaging thoughts creep in.
Have a wonderful day.

09-14-2012, 11:40 AM
I never made a plan yesterday, food or otherwise. That makes for a strange day. I kind of feel like if it didn't get crossed off a list, then nothing happened. It was a reasonably productive day -- list or not list. And I ate reasonably well.

I passed the halfway point for exercise before reaching the halfway point of the month -- big credit for that.

WI: NA kgs, Exercise: +40 710/1400 minutes for September, Food: NA op, Read my Advantages and Responses: yes

BillBlueEyes: thanks for checking that the ocean was still there. LOL at "They're only birds."

Newlifestyle: Your potluck is a terrific story to demonstrate how getting rid of the all or nothing mentality makes a whole world of possibilities open up.

09-14-2012, 12:49 PM
Hi Coaches!

From today's reading:
chapter 7 Stage 4 The Think Thin Lifetime Eating Plan

Change Your General Plan

You may need to modify your general plan when certain life circumstances arise, or when your weigh plateaus.

I'm thinking on this and yesterday's acceptance of a "freezer meal" as OP was a start. I am going to do this again tonight.

Certain life circumstances have risen. My DH and the pup are spending lots of time away as DH still works on his recovery. I talk w/DH all the time but fact is, I miss my pup so much. (tears) I've never been a week without a dog in 35 years and this year it has been multiples of weeks. It started back in Feb. when I started the floor project...then 2 weeks in Alaska...then DH got hurt the end of May. My lil guy has separation anxiety from his past life and can't stay with me because he can't be at home by himself while I'm at work. So every time DH goes, he goes, too.

I'm tired, lonely and somewhat stressed. The seasons are changing really fast here and I am really feeling the lack of a summer. I dont think I put 25 miles on my bike after DH got hurt. Like the joy of not eating a candy bar, there isn't anywhere in my "real life" to express this. It just makes my SO's upset which doesn't help anything. Acknowledgement/Acceptance is the key for me today.

Anyway, all of this IS affecting my food choices AND my desire/energy to be preparing everything from scratch. Yesterday I chose a Vegan Mac/Cheese (Amy's) and a vegetarian enchilada dinner by M-Star. It will be nice to try these AND it is certainly a far cry from Banquet Fried Chx dinners (Hearty Man) or something of the sort. :lol: That was in MY old life.

I was going to stay home today but mom invited me to her social group. It's a lunch buffet and the theme this month is Salad. I'm going to make my healthy organic green salad and I'm sure there's something else which will fit my plan.

It is a good day to go out and do something. I'm going to go get my hair washed/styled and I'm going to go on my bike. I'll also ride my bike to the "event." I CAN TRY FOR THE 25th mile today. credit.

Thx for being here everyone! You are all the best!

PS Pic of "Bing" the dysfunctional but much loved pup...rescued in Oct. 09..two weeks after Lexxiss passed on. Pic taken with his sad face the day we left for Alaska...he knew.

09-14-2012, 02:00 PM
Hello coaches,
I am back for a few minutes. I have my grocery shopping done, went out for a healthy breakfast and we be walking in a few minutes.

Bill, I find the birds that are near the water freak me out. The seagulls seem aggressive. I need to get more in touch with nature to come to the realization, they are only birds.....yikes.

Gardenjoy, credit for all the exercise you have done. Thanks for helping make my sabotaging thoughts into rational thoughts. I hope you know what I mean. I appreciate it. You can put into words how I am feeling.

Debbie, your pup is adorable. It makes me want to hug him.

Does anyone know how many calories an 1/8 of a pumpkin cheesecake (bob evans) would be. I want a slice and I am willing to do the extra exercise to have one, but not until I find out how many calories I will need to burn.

Hello to everyone and have a great day.
Take Care

09-14-2012, 03:36 PM
Newlifestyle: Bob Evans doesn't have that dessert on their website -- maybe because it's a seasonal item. The Cheesecake Factory says a serving of their pumpkin cheesecake is over 700 calories. I don't imagine Bob Evans would be any better. I'd pretty much have to eat that instead of my lunch and then do extra exercise, too. Which isn't a deal breaker, necessarily. ;) Although, most of the time, I'd choose a different option.

09-14-2012, 04:06 PM
Thank you Joy, after walking I have a clear mind and realize I don't really want the cheesecake. I appreciate you looking for it for me.
Have a great day and I will choose a different option.

09-14-2012, 08:35 PM
Good Afternoon,

Quick Checkin. I mailed my packet at noon, grocery shopped and spent some time in service work to a couple of women in AA. These are all important credit events. I will take, I know it, but I don't FEEL it. Good thing I learned awhile ago that if I have to wait to catch up to my feelings before I act, none of the biggest blessings I have today would be in my life - sobriety, DH, DS, loss of 50 pound, ect. . . .

Food OP and credit 20 mins on stair master. Dinner is easy veggies, spaghetti with homemade sauce.

More tom.

09-15-2012, 06:01 AM
Diet Coaches/Buddies - Eating on plan included dinner at a neat restaurant, CREDIT moi. Dinner was offered as prix fixe either for five or eight courses - the whole table had to select the five or eight. If you picked eight, the chef chose them all. If you picked five, you chose three dishes and the chef chose two. All dishes were delightfully seasoned and appropriately small. Left feeling satisfied, but not stuffed or full. Wish more restaurants were like that.

At gym, CREDIT moi, I considered shuffling an errant pair of 100 pound dumbbells to their proper location even though I had already lifted until I couldn't do another round. When I realized that wasn’t a good idea, I said out loud, "I'm mad." Three men joined me to laugh about that. One offered, "There is a pleasure sure, in being mad, that none but madmen know!" (The Spanish Friar, John Dryden.) Esoteric gym, no less.

Today's the day I tick my monthly counters (CREDIT moi) - special because exactly five years ago I made my first post in the Beck forum of 3FC (then the Beck thread). Heartfelt thanks to each of you who've contributed to my journey as Buddy and Coach throughout those years.

Joy (gardenerjoy) – Yep, Big Kudos indeed for being ahead in your exercising for September.

Debbie (Lexxiss) – Waving at soulful Bing (who presumably has eyes). Kudos for acknowledging "tired, lonely and somewhat stressed" so you can deal with it.

maryann - Such a wonderful thought that we needn't wait for our feelings to catch up before we act. Kudos for your stellar string of credits for the day.

Ann (Newlifestyle) - Thanks for walking us through the process of beating the "all or nothing mentality" - Kudos for remaining on plan despite the tempting smells. Yay for pumpkin cheesecake considered and rejected.

Readers - chapter 7 Stage 4 The Think Thin Lifetime Eating Plan

Decide When to Move Into Maintenance

You will know that you are ready for maintenance when:
You reach your goal weight.OR
You get to the 1,600-calorie level and (barring a health problem) your weight plateaus for a long time.OR
You get to one of the higher-calorie levels; your weight plateaus, and you don't want to cut your calories or increase your exercise; or you don't think you can sustain a lower calorie intake for the long term.Many dieters never get to the 1600-calorie level. They decide that the challenges involved with further restricting their eating are not worth the small amount of additional weight they might lose.

Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), pg 182.

09-15-2012, 01:04 PM
Yesterday was our first cool, cloudy, feeling-like-fall, sort of day. For some reason, it took me by surprise and I wasn't prepared for a response to the inclination to consume carbs and fat as if I were getting ready for hibernation. But now I have a response for the rest of the season: I am not a bear. I can enjoy and appreciate the fruits of the harvest without overeating.

One place I can put some of that energy is into being more squirrel like. I enjoy making and freezing applesauce and winter squash puree. I get a kick out of shopping for locally preserved products at the Farmers Markets to keep in my pantry. I feel good about being stocked up on anything that isn't perishable.

WI: NA kgs, Exercise: +0 710/1400 minutes for September, Food: 70% op, Read my Advantages and Responses: yes

Lexxiss: love the photo of Bing! Good for you for working out ways to bike and to eat well socially.

Newlifestyle: glad I could help! It sounds like you made a good choice for you.

maryann: Woohoo! Congrats on mailing the packet!

BillBlueEyes: LOL at literary quotes at the gym. Congrats on 5 years of Beck! :bravo: That is a significant milestone.

09-15-2012, 07:06 PM
Hello Coaches,
Today is cool here. It is so nice. Fall is my favourite season.
The apples seems so fresh and crisp. Beautiful colours, etc. My day has been great OP with eating and exercising. I am allowed a cheat meal on my plan but it is funny, I don't really want it.

Bill, congratulations on 5 years of Beck. Neat sounding restaurant, what type of food was it?

Joy, way to go thinking like a squirrel rather than a bear. It is fun to make a struggle into a success.

Maryann, thanks for giving me something to ponder....'we don't need to wait for our feeling to catch up before we act.' Sometimes I am so out of touch with my feelings I find I just need to fake it til I make it.

Debbie, enjoy your Sunday.

Hello to everyone else,
Have a great weekend.
Take Care

09-15-2012, 07:37 PM
Hi coaches--

Like Ann, I am allowed a cheat meal/day on my plan, and today I had one. But I can see now (whilst I sit here feeling less than great) that these days, too, need planning. We had friends around for lunch, and it was a lovely day, but I have grown unused to the over-carbed meal. It led to eating when not hungry And even a momentary thought of 'I don't need to worry about this *%#*'.

Eventually I had a salad for dinner, to balance things a bit, and did some caloric calculations for the next few days. And now I'm on here checking in, so there's some credit to be had after all.

It's 11:30 in the UK, so must get some sleep!

09-16-2012, 03:10 AM
Hi Coaches.....I need help.

I have so been messing up.....haven't communicated.....just have been in food frenzy mode and not looking up.....facing up to it tonight, even in my brain faze from major sugar input of dairy queen large root beer smoothie.....

I've been bingeing, not planning, not exercising....about the only thing I've done right for weeks and weeks now is taking the occasional vitamin....oh dear that is

Soooo where to from here? I've gained about about 10 or so pounds, will weigh officially in the morning and update my weight chart....that will be good....will plan my food and liquid for tomorrow...that will be good.....and will look at BDS book table contents and read about "what to do with I've so totally messed up and binged" and I'll get back on track....

Any advice coaches? and...I've missed you all, just didn't know what to say when I was messing up......

Oh, Beck team hug.....and thanks newlifestyle (ann) for the helped....

09-16-2012, 05:20 AM
Elizabeth 779-- BIG credit to,you for posting. I try to,post even when I'm off plan because it lessens the time I'm not thinking clearly. Good luck for today!

09-16-2012, 07:51 AM
Diet Coaches/Buddies - Only exercise was at the supermarket - Ouch. Life sometimes gets busy. We have Gala Apples in the fridge for snacking. I didn't see Honey Crisps - my favorites - when shopping. There's a butternut squash sitting proudly in the pantry. Favorite fall foods help distract from the passage of summer.

Eating was on plan, CREDIT moi. I shuffled all my snacks into the afternoon when I was feeling tense. That's OK, but I wish I wouldn't use food to counter tension. Raisins in my cereal are a joy, or will be once I just think of them instead of the blueberries they aren't.

Joy (gardenerjoy) – I'll steal this for the next few months, "I am not a bear" - so that's what I've been thinking, LOL.

Ann (Newlifestyle) - Neat to reach that place where a cheat meal isn't that important. [The restaurant's cuisine was Modern Chinese (]

Elizabeth (Elizabeth779) - It is such a challenge to make the first post here when adrift. Monster Kudos for that first step. My recommendation is to start with the fundamental strategies at the beginning of Beck's book: plan, eat sitting down, savor each bite, daily exercise, contact a Diet Buddy/Coach each day (e.g. post here). You're on your way.

TeachMe - Kudos for making the observation that the "over-carbed meal" can lead to further over eating.

Readers - chapter 7 Stage 4 The Think Thin Lifetime Eating Plan

Decide When to Move Into Maintenance

The point at which the effort to stay at a certain calorie level outweighs the benefits is different for each dieter. Draw your line at a calorie level that you can see yourself sustaining for years.

Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), pg 183.

09-16-2012, 12:06 PM
I never made a food plan yesterday, but ate as if I did. I love it when that happens.

We got Buttercup Squash in our CSA box this week. I peeled, sliced, and marinated it. DH grilled it. It made for a lovely fall dish.

WI: NA kgs, Exercise: +0 710/1400 minutes for September, Food: NA op, Read my Advantages and Responses: yes

Elizabeth779: I second BillBlueEyes -- start at the beginning (a very good place to start). Remember what they tell smokers "The previous tries were just practice." If you can, try to figure out what was working before and what quit working -- but don't worry about it too much. If you can state something you learned, that can be satisfying. I believe a lot of what we're learning is at a subconscious level, so getting started again is more important than putting the lesson into words.

09-16-2012, 08:28 PM
Hi Coaches!

A good Beck day, which included a wonderful lunch at WholeFoods with mom. I had pondered cooking...but reminded myself it's ok right now to find something premade since I'm still hanging out by myself. Weighed, as usual, nothing dramatic.

BBE, I didn't get here yesterday to say :congrat: and Kudos on your 5th anniversary. I also want to take a moment to again say THANKS for your dedication to this forum. I know it helps you, too, but your "every morning" post really helps me start my day out right. Your humorous, yet spot on observations, AND your daily excerpts from the Beck books help make my journey both and educational and enjoyable one. :D BTW-I had a Hatch green chile/sweet potato gratin at WF today (yum)...since you had mentioned only recently tasting hominy (a staple here) I thought I'd ask you about the HGC's. Tis the season and the chile roasters are in the Denver parking lots by the hundreds, driving up from Hatch, NM and roasting your chiles by the bushel while you wait. The aroma in the streets is so unique. Ah, reminds me I need to buy some.

Elizabeth779, glad you posted and shared with your coaches. I will "third" BBE and gardenerjoy's suggestions and will add my support to TeachMe's suggestion of posting here even when you're not on plan. I believe Dr. Beck recommends the daily check in with your coach for a really good reason. Since I joined 3FC in May 2009 I have posted pretty much every day and I find it's such an important part of my day that my slips and slides have not been as dramatic as they used to be.

gardenerjoy, I look forward to hearing about your fall food finds. Your suggestion seems to be helping me make the transition, too. I am not a bear, either. :lol:

Thanks for being here everyone!

09-16-2012, 08:29 PM
Hi Coaches and Buddies,
I know I have been MIA for a few days, I have bronchitis so have basically been laying low, I was also helping 2 friends catch up on their coursework by watching their almost 3 year old son/grandson for them so they could get their coursework done.
Just wanted to post and say I am still around.

09-16-2012, 11:58 PM
Hi, I'm new to the forum and to 3FC. It's been a while sine I posted on any boards. The previous forums I participated in were low carb related. I have a long history as a yoyo. I hope you don't mind someone new jumping in or going back to read your previous posts for inspiration. I am looking forward to the support that appears to be evident here.

09-17-2012, 01:16 AM

I could check to see when I last posted. Probably last Wednesday is my guess. I'm kind of a mess and kind of not a mess. Mostly I am a stress-mess.:dizzy: I am almost completely packed for my week in Ottawa. I leave in the morning. I never pack this far in advance. I think I know I cannot find the braincells to negotiate that too. I am using my white board to write every little thing on it then wipe it off with GREAT satisfaction when done. *credit for taking credit and for getting things done, whatever they may be.

I'm spending the first half of the week with my mom and sleeping at DH's sister's place. They just moved to Ottawa at the end of August. Then, the next 4 nights I will stay at my friend's place downtown, sleeping on the floor in a sleeping bag probably, taking the bus here and there as my stress level will surely amp up as I get closer to the nuit blanche event on Saturday night and I'm not going to deal with driving around too. This trip is a real experiment in managing my feelings re: being in town with my mom and my siblings but not seeing them, instead focusing on my own art plans, which is my chosen career, but battling the feelings of "I should be getting together with ____. or "I should be making things happen" or "I should be making up with my siblings" and etc.

Really all *I should be doing* is this: having a good visit or two with my mom, who turns 85 next week, and making sure she's got what she needs as far as I can manage to do that--which I know is pretty limited. I need to be *present* in mind body and soul for our art performance/event. I am really missing that kind of focused, professional, dedicated art energy here so I need to immerse myself and drinkthat in while I am away.

And I need to keep the focus on my food intake. I need to eat well because I need the energy and the nutrition for what lies ahead. Crap food makes me feel like crap and I need my wits about me. I also know that being away from home is an opportunity for me to re-start my weightloss. It happens like that sometimes and I feel I can come back under 250. I know I want to. I believe I can. And it just takes a note or two to remind myself to try try try and if I go off track to get back on the wagon and try try again.

My current weighin weight was 254 on Thursday, and 251 this morning. *credit for weighing in and reporting in.

BillBlueEyes You asked about my new avatar and here's the scoop. It is a ceramic figure I made that had me drreaming about making a whole town's worth of characters. I saw the whole thing laid out for me to do. I made him and his companion. (He's sitting on someone's mantle in Ottawa and the other one I broke since moving here. That made me cry.) When I showed DH the figures he pointed me to this:
I loved him and hated him for it.

As an avatar he reminds me of my grand plans and of working to bring them into fruition. The best is yet to come. ;)

Must go. I'll be online while away... look for stressed out check-ins.:dizzy:

09-17-2012, 02:46 AM
Good morning all,

I'm OP and today's food is sorted.

Debbie R--I sooo agree with you grateful comments to Bill. We all win there.

Jaye, glad to see you back.

Onebyone, I feel very excited for you with what's to come. Posting on here shows me you might not be as messed up as you think! I am reminded of something I heard once about things we 'should' do. That is, should and shouldn't are parents' words. To treat ourselves as adults we need to think along the lines of 'I will' or 'I won't.' This reminds me that I have a choice. Don't know if that works for anyone else.

I WILL keep checking in!

09-17-2012, 07:14 AM
:welcome: HaleyJu :welcome:

And, on the occasion of your first post, :wel3fc:

How did you find this Beck Forum on 3 Fat Chicks?

09-17-2012, 07:16 AM
Diet Coaches/Buddies - Initially while walking I kept thinking of reasons that I should take a shorter walk. I stood them all down and kept going, CREDIT moi. Was rewarded with a Cricket game in a park. That game must have rules since it's British, but they elude me. Grown men spend time very, very seriously doing little. Thinking that was serious, I then encountered two British Gentlemen playing Croquet. Deadly serious. We played as kids with the major fun being whacking someone's ball as far as possible. Then I encountered a brass band practicing in another park for the Honk Festival in early October. Sweet walk. Yay for the unexpected.

Food was good enough for the day, CREDIT moi, but over ate at lunch. I got caught without time to go home to my planned peanut butter sandwich before a forgotten early afternoon event. So I nibbled on some foods that were set out for snacks - mainly too many dips into a bowl of See tree nuts. I've consumed my weeks worth of sodium to be sure.

onebyone – Seems wise to keep shaking off all those "should's" to focus on your goals in Ottawa. Neat to think that you'll have an immersion in that aspect of art that gives you so much joy. Have a happy trip. [Thanks for the scoop on your Avatar.]

Joy (gardenerjoy) – Am drooling for your grilled, marinated Buttercup Squash.

Debbie (Lexxiss) – Kudos for continuing to allow yourself to wisely select prepared food while you're "still hanging out by myself." [Thank you for the congrats and the kind words.]

Jaye (Midnightsun68) - Watching a 3 year old must have been some good exercise. Hope that bronchitis clears up and you're back in the saddle.

TeachMe - Kudos for the planning, "today's food is sorted." Have you become a fan of Cricket?

HaleyJu - We absolutely welcome someone new jumping in. If you want a fast lesson in what we're about, you might want to check out one of the books by Dr. Judith Beck mentioned in my first post of this month's thread. Feel free to post your status as you find your way. Glad that you've joined us.

Readers - chapter 7 Stage 4 The Think Thin Lifetime Eating Plan

Accepting Your Maintenance Weight

If you are not at your "dream" weight, you may be greatly disappointed. If you had always hoped to be thinner, it can be quite a blow to find out that you should not even try to get to a lower weight, much less sustain that weight. It means your dream just isn't - and probably never was - realistic.

Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), pg 183.

09-17-2012, 12:25 PM
Yesterday was on plan except for the homemade apple cake that was passed around at a meeting last night. Homemade made it rare enough in my life. The baker had cut in half a couple of her pieces, so I took one of those tiny servings and enjoyed each of my three bites of cake. Considering that good enough for a 90% OP grade.

I haven't exercised for three days in a row. I hurt my back dusting flour off my shirt -- just wiggled wrong somehow. And, now, I'm afraid to move for fear of making it worse. But I think I'm at the stage of making it worse by not moving so today I'll do something.

WI: NA kgs, Exercise: +0 710/1400 minutes for September, Food: 90% op, Read my Advantages and Responses: yes

onebyone: excellent thoughts and planning and working out what you need for you and for your art. Breathe! 'Cuz you're doing fine.

Welcome, HaleyJu!

09-17-2012, 01:11 PM
Good Morning, Coaches.

Spent a quiet weekend home. That is always good. Sat. I hung out as DS played with a buddy and then participated in a Yu Gi Oh tournament. It is a kind of Dungeons and Dragons fantasy game. He is the youngest by five years but is determined to participate. I was happy to sit outside the door and read one of my semester's books. Sunday, DH, DS and I went looking for a "toy hauler" to take our four wheelers down to the desert in November. Credit for quality family time but Boo! for too many cashews eaten from the snack pack. I weighed in at 2 pounds above ticker this morning. What I am eating is fine. How I am eating it is not fine. I have no portion control and I am standing up.
Like Elizabeth I need to get back to the basics. Food Addiction is so sneaky and destructive.
BBE: I second everything Lexxiss said in regards to your anniversary. You are valuable in your outreach to those who suffer from overeating.
Hello to all.

09-17-2012, 11:35 PM
Thank you all for a warm welcome. I am not new to Beck, but am a returning backslider. I lost quite a bit of weight using Beck strategies about 4 years ago. I maintained the weight very well for two years, then had a marked increase in stress at work. That coupled with a shoulder injury that required rotator cuff surgery got me seriously off track. I continued to compound the problem through about 50 pounds of denial. I have been rereading the (pink) book and have finally gotten my mind ready to do this again.

Previously I found a great deal of support and accountability in a low carb forum on another board. I searched for a Beck forum and found this board. I am very glad to see an active group. I'm looking forward to finding both support and accountability here with you. Thank you again for accepting. "newbie".

09-18-2012, 06:44 AM
Diet Coaches/Buddies - My walk, CREDIT moi, included a trip to the library where I was pleased to find a 10 year old boy VERY excited to renew a book that had "just gotten to a good part." He told me, "It's just like the Hunger Games" and my excitement dwindled. I was pleased that Harry Potter got kids reading; less pleased that teenagers killing each other becomes the new thing. Gym was gym, CREDIT moi. Noted that my only conversation was about the demise of the Red Sox - a more traditional gym conversation than last weeks's "There's pleasure sure in being mad."

Eating was on plan, CREDIT moi, except for afternoon snack being larger than planned - Ouch. Seem to remember typing, "Food doesn't cure tension" previously. Slow learner here.

Joy (gardenerjoy) – "three bites of cake" is just right for a dessert - wish that was the standard size. Ouch for the hurt back; hope it cures itself as backs sometimes do.

maryann - "too many cashews" - singing my song there. Wish my language skills were sufficient to read the Old Testament in the original because I'm convinced that Adam and Eve ate from a Cashew Tree, not an Apple Tree.

HaleyJu - It's great to have an experienced Beck person who is starting over with the pink book. There's been a lot of starting over lately so you won't be alone there. Have you chosen your eating plan yet?

Readers - chapter 7 Stage 4 The Think Thin Lifetime Eating Plan

Accepting Your Maintenance Weight

What might you suggest to your best friend if he/she were in this exact situation? Would you offer the following advice?
Be proud of yourself. Just because you didn't get down to the weight you wanted to be doesn't mean you failed. You've succeeded. You've lost weight! That's an important accomplishment that many people never achieve. You're probably much healthier now, too.. . .
Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), pg 183.

09-18-2012, 08:48 AM
Hi Coaches!

I weighed this morning...up, to be expected since my WF dinner (surely) had more sodium than I'm used to when preparing my own food. I resisted the urge to eat more after Mannings second interception in the first 3 minutes and chose bed/reading instead.

BBE, I think many of us are "slow learners" but it's why I'm here. My take is that there is a mindfulness I have now even when I don't say no..which I must remind myself that didn't used to exist.

gardenerjoy, I hope your back is improving. It's amazing the small movement which sometimes tweaks things. Yay for only 3 bites of the apple cake. I have a recipe I'm really wanting to try but will wait until my resistance muscle is a bit stronger.

MaryAnn, glad you had an enjoyable weekend and credit for your continued mindfulness with family and food addiction.

HaleyJu, :welcome2: I'm glad you've decided to join us. I'm one who is trying to "hang in there" with lots of current life/stress events. Glad you're dusting off your trusty pink book.

09-18-2012, 09:25 AM
September 18, 2012

Happy Tuesday! I had an OK weekend. I had a charity ball to go to for my husband's company. We had cheese covered breaded wedding chicken with some vegetables and sweet potato gnocchi, all covered in a cream sauce. It was really rich, but to stay close to plan I scraped breading off of my chicken, pushed the sauce aside, and tasted the interesting gnocchi. I had expected the meal to be more plan-friendly, as last year it was a steak with veggie side, which would have been great. I didn't have to deal with last year's incredible chocolate cake. This year it was a custard fruit tart thing that I tried to take one bite that included all of the fruit, crust, and sauce flavors I could. I ended up stabbing the silly thing in to tiny bits because every time I would try to load up my fork, stuff would just split in half and fall over.

Today is pretty well planned. I will read my cards at some point as well and hopefully take a family walk tonight.

BillBlueEyes, I hear you about the plots of what gets teens reading. But, long ago when I was that age, we spent months covering Poe, Agatha Christie, Mary Higgins Clark, etc. Those weren't any more innocent in plot either and I don't often want to kill my peers. Students, however, that keep asking me how to submit an assignment when I have been over it twice in class, done a demo, written instructions, and directed them toward additional instructions on the web, well, they are another story... Hopefully encouraging reading will help get them out of the "I can only learn if you tell me exactly what I need to know for the test, I can't open a book to study, or try and find information on my own if it doesn't come up on my first google search" mode... One can only hope!

GardenerJoy, ouch for a bad back! Those little muscles can be real buggers when they are hurting.

HaleyJu, nice to meet you! Welcome back!

Lexxiss, I hear you about pet-withdrawal. Pets are so comforting to me. I got my first pet as an adult after having a really bad day in organic chemistry lab. (My TA never commented on my lab notebook entry that described how frustrated I was, which lead me to get a cat, and what his name was...) When we moved here, our pet population had gotten up to 2 large breed dogs and 4 cats. All were seniors at the time, and we have only a dog and cat left now. We don't plan to replace them, as we are hoping to move overseas for a few years and want to avoid having to quarantine them. So, I have been bracing for losing this important comfort outlet for me for a while.

Maryann, bummer about the cashews. Great job for noticing what you are doing wrong so you can redirect!

09-18-2012, 12:14 PM
With another cloudy, cool day, I had to remind myself several times that I am not a bear, but it mostly worked. I got back to exercise and it was fine.

Today is even cooler but sunny so I'm feeling much more like a squirrel then a bear. A good day to make and freeze applesauce, I think.

I weighed myself for the first time in almost a week. I had set my sights on getting back down to around 165, but I think it's just not going to happen right now and I will be happier if I just choose to be happy at around 169 for now.

WI: -0.35kgs, Exercise: +45 755/1400 minutes for September, Food: 90% op, Read my Advantages and Responses: yes

maryann: yay for recognizing the needs for portion control and more mindful eating. I've decided that I don't eat nuts unless they go in a measuring cup first. I'm also experimenting with roasted chick peas this fall -- the same kind of snacking experience but less fat and somewhat lower calories.

HaleyJu: cool that you have experience with Beck -- you'll fit right in here. Looking forward to hearing about your experience going through the pink book again. It's always a helpful reminder for all of us when one of us goes back to the basics.

BillBlueEyes: Maybe the Hunger Games generation will turn into Shakespeare fans. Telling them that half the cast is dead on the stage at the end of Hamlet should be a good selling point.
I thought of you yesterday when I ordered tickets to three of the coming season's concerts at the Symphony. It's been a long time since we've been that supportive of local performance arts. I was tempted by season tickets but couldn't quite get us to commit to that -- when they came out with a promotion of a discount for three choose-your-own concerts, I fell for that. We'll hear Mozart's Requiem in November, Mussorgsky's Pictures at an Exhibition in January, and Beethoven's Ninth in May just before my birthday. That last is the piece that has "Ode to Joy" in it, which I've always considered my own personal gift from the composer. My mother was church secretary and had some say in the hymn selection, so she always made sure that we sang "Joyful, Joyful We Adore Thee" to that tune on the Sunday nearest my birthday.

Lexxiss: good job avoiding football snacks in compensation for bad football.

FutureFitChick: you showed some good tactics coping with an unexpectedly difficult meal. We have a similar meal on Thursday -- I'm hoping for the easy steak with veggie side, but need to be prepared for cream sauces. I'll remember how you handled it.
So what was the name of the cat inspired by the bad organic chemistry lab?

09-18-2012, 11:23 PM
What a nice welcome from you all. It may take me a while to catch up on who everyone is. Please excuse me from addressing each of you for a few days while I try to get a handle on the conversation.

BillBlueEyes asked earlier if I had chosen a diet plan. Right now I intend to go back to a low carb(ish) plan while trying to keep the calories under 1400 each day. I started this week tracking my eating in Fitday. Fitday and I are old friends. So far I have managed to put every bite into the program �� and have met my eating goals for each day.

Because I know the program through previous experience I am picking up successful habits up again pretty quickly. Having a group of like minded individuals to keep me accountable may be just the ingredient that I was missing.

"Food doesn't cure tension" ---Amen and Amen! I'm a slow learner, too.

Nature Girl
09-19-2012, 12:41 AM
I was five days without internet (two of those without cell phone except at work) while I made the transition from Eastern Washington to Western Washington and a classroom full of kindergarteners. Wow! Things have gone really well, considering, and I have done quite well with eating, also. I have routine breakfasts and lunches I eat before or during work, and a bag of staples like turkey chili and salmon that I can piece together into dinners, with the help of a bag of salad, etc. When I did hit McD's one night, I got the chicken grilled and tossed a good chunk of bun. When a new colleague gifted me with three fresh baked sweet rolls, I will confess to eating most of one, but I threw the others away as soon as I was away from school so nobody's feelings would be hurt.
I kept asking myself when I would have a melt down with all of this new stuff, and last night was a mini-melt down that ice cream did not cure, but lots of phone time with DH, DD#2, parents, etc. did cure. I was rested and ready this morning to do a great job again. And ice cream is gone; no regrets about tossing it.
Exercise? Hah! If you don't think I'm getting a workout chasing 18 busy 5 year olds, come on down and try it yourself!!! I hurt in places I had forgotten about from bending, sitting, squatting, and generally being on my feet for hours on end. I'm interested in getting on the scale when I go home this weekend...see what the kinder kid workout has done for me!
Tomorrow: lunch of hummus & chips, apple, soy nuts, after breakfast of yogurt, kiwi, fiber one. Dinner? Probably a brown rice bowl with (canned)salmon and baby carrots. Dessert? A chunk of extra dark chocolate, served in bed after lesson plans are done.
By the time I come back on Sunday afternoon (maybe as soon as Thursday), I will have the place I will live during the week for the rest of the school year. That will help me stabilize a lot of stuff and live more comfortably; I'll also bring back pots and pans, etc. for the kitchen. And I'm really looking forward to getting things set better in my classroom so I have time to explore this beautiful wild and scenic area; so much nature for anyone, especially a nature girl!

09-19-2012, 06:29 AM
Hi Coaches

Nature girl -- your herding kindergartners sounds like fun -- I love them at this age, and yes, i'm sure you get your exercise in.

I'm doing better, made veggie beef soup tonight, and planned my food to take to work tomorrow, measured each ingredient, and measure volume, quantity to figure out calories....was lots of work, but i wrote it all down so I'll only have to measure this out and figure out calories this time....

I made an appointment with doc next week, need to tell him how exhausted i've been.

Found beck book today, and will read a chapter before I go to sleep, and will listen to relaxation tapes.....

hope you all have a good day tomorrow.....:hug:

09-19-2012, 06:46 AM
Diet Coaches/Buddies - Ahoy, Matey's! A six inch limb fell from a Norway Maple onto the sidewalk and front porch during mild wind yesterday. Exercise, CREDIT moi, was clearing enough away that we could use the front door. Amazingly, no structural damage to the house and no one was injured.

Eating was on plan, CREDIT moi, with larger snacks than planned - Arrr!! I've got a plan today to solve the snack problem, to wit: I've planned to stick to my plan. Raisins are not health food! At least I can CREDIT moi that I ignored grocery store cookies and DW's dark chocolate in the pantry. Sorta proof that hunger isn't a factor.

Joy (gardenerjoy) – Thanks for the demo of the thinking about "Accepting Your Maintenance Weight," with, "I will be happier if I just choose to be happy at around 169 for now." [LOL at telling kids that half the cast is dead at the end of Hamlet. Neat set of symphony concerts for the season.]

Debbie (Lexxiss) – Yep, that sodium shows up on the scale. Ouch for Mr. Manning's career low first quarter trio of interceptions with Kudos for choosing diversion rather than consolation eating - glad you weren't stuck at the stadium with the food vendors loudly hawking relief.

Nature Girl – Kudos for surviving "18 busy 5 year olds." Count me as a believer that kids that age are vicious exercise trainers. And Kudos for making this change in your life work, including using phone time when ice cream calls.

FutureFitChick – LOL at your fruit tart, "stabbing the silly thing into tiny bits." Kudos for making wise choices even though it's well documented that being a Charity Ball automatically halves the calories of served foods. Am heartened that "I don't often want to kill my peers."

HaleyJu - Yep, it's a good idea to avoid writing personals right away - it takes a while to "meet" the individuals here. First priority is reading and reporting in to feel like part of the community. Good news that you're getting the old strategies back quickly.

Readers - chapter 7 Stage 4 The Think Thin Lifetime Eating Plan

Accepting Your Maintenance Weight

What might you suggest to your best friend if he/she were in this exact situation? Would you offer the following advice?
. . .. . .
Consider the relative unimportance of your weight. Think about it. Your weight is really so superficial. You have so many more important, wonderful attributes. List what they are.. . .. . .
Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), pg 183.

09-19-2012, 10:29 AM
Good Morning, Coaches.

Food for the day is packed for work. Credit. That includes WEIGHED nuts and Raisins.DS and DH were at the SF Giants game last night so I had a small salad for dinner and watched "The Margiold Hotel....(whatever the name is)" I liked the movie's mantra "Everything will be alright in the end. If everything is not alright, it is not the end."

I cannot say I was 100% successful with eating only planned food and sitting down. Drat the self will run riot.

Haleyju: I am go to PT for a shoulder rehab this morning. It is discouraging to want to exercise and yet to be prevented on doing what I want to do. I need to not use it as an excuse and walk! There is nothing wrong with my feet.
Naturegirl: It sounds like you are taking a less than ideal situation ( having to be away from home) and making it work for you. Congratulations. I also can't help but think what a lucky group of kids who have a teacher willing to squat, bend and play with them. I have known many a kinder teacher not willing to get out from behind the desk.
Elizabeth: The measuring is so helpful. It brings a clarity that prevents my addiction from thriving.

09-19-2012, 11:15 AM
I never made a plan yesterday. I ate pretty much as normal except I, somehow, rationalized larger than normal servings every single time I ate. I think the logic went something like: unplanned calories don't count. Oh, that it were so.

I made a plan last night and intend today to go much better.

WI: NA kgs, Exercise: +15 770/1400 minutes for September, Food: NA% op, Read my Advantages and Responses: yes

HaleyJu: no worries about personal responses -- as you can see, we don't all do it all the time, anyway. The most important thing is to report your challenges and progress. You never want lack of time or energy to respond to others to interfere with that vital part of the buddy / coach dynamic.

Nature_Girl: I'm so glad things are falling into place for you. You sound like you are really weathering this challenge with grace and humor.

Elizabeth779: perfect time of year for veggie beef soup. Excellent to realize that the calculations only have to happen once for a dish that you can enjoy over and over again.

BillBlueEyes: I heard "Boston" on the news this morning with a story about weather and power outages, so I'm glad to see you here with only some tree damage.

maryann: yay for WEIGHED nuts!

09-19-2012, 09:48 PM
Hi folks... I don't know why I don't post when I am struggling. But, I've had some very bad food days. I have had three healthy days - monday, tuesday, wednesday. I am trying to figure out what plan to follow. I do think that I have a problem with sugar and sometimes carbs. So, I guess I need to address this. My friends say - go gluten and dairy free and I will feel wonderful. It's a hard thing to do. I don't think I have a problem with these foods.

I need to figure some plan to hold on to.

Today I wrote it all down and checked in. I weighed and I am at 218.


09-19-2012, 11:38 PM
Today was a pretty good day. I managed to track all foods eaten, and to stay at 1400 calories. However, I do need to practice using the resistance muscle more. That second helping at dinner tonight pushed up both the calories and the carbs. I am good at planning foods and eating OP until I get home in the afternoons. Then it's a battle every day not to snack and snack. We eat dinner late and that is obviously a contributing factor. It is what it is-- and it's something that will likely not change. I had it in control before, I will get there again. Overall though, I am not displeased with the day, just wish that I could have been better.

maryann I hope your PT for your shoulder goes well. Try adding some yoga classes. I believe that was a big contributor to my healing process. My shoulder is not "good as new", but it's a darn site better than it was.

09-20-2012, 07:05 AM
Diet Coaches/Buddies - Excitement was watching the city workers with their tree chipping machine remove the large branch that fell on our front porch. Those machines are awesome - perhaps that'll be my first toy when I buy a house with a huge barn so that I'm not limited in what I can own. Exercise was gym, CREDIT moi, of the usual sort.

Eating was only OK, CREDIT moi. Snacks remained high, despite my planned intentions. I still act like eating will resolve feelings - whatever ones are passing by. I had opportunity to overeat at a potluck dinner, but didn't so CREDIT moi for that.

Joy (gardenerjoy) – It frightens me how powerful rationalization is.

Beverlyjoy – Kudos for "Today I wrote it all down and checked in" - you're on track. It's fashionable to be gluten and dairy free - my take is that the jury isn't in on the benefits.

maryann - I was so annoyed when we went to Marigold Hotel because everyone in the audience had gray hair and I didn't want to be at an old person's movie. Then I got in the spirit and laughed myself silly. Glad the Giants had a big win for your DS last night.

HaleyJu - Yep, the old resistance muscle gets weaker with just a day off duty. That long period between arriving home from work and dinner used to be my downfall; good luck at finding your solution to your late dinners.

Readers - chapter 7 Stage 4 The Think Thin Lifetime Eating Plan

Accepting Your Maintenance Weight

What might you suggest to your best friend if he/she were in this exact situation? Would you offer the following advice?
. . .. . .
Put your weight in perspective. Look at the other positives in your life. Give yourself credit for all of your other accomplishments in life. List them, too.. . .. . .
Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), pg 183.

09-20-2012, 04:04 PM
Short and late. Today's big challenge is a donor dinner. Fortunately, I thought through that earlier in the week when FutureFitChick mentioned her experience.

09-20-2012, 10:42 PM
:carrot:Yes yes, it was a good day. Tracked everythig I ate, went to yoga, kept the snacks in check. Starting over is good so far. (I got a big reinforcement on why I need to be doing this earlier today when they took faculty pictures. Saw the proof on the computer monitor. Oh My!)

09-20-2012, 11:29 PM

It strikes me how rare it is for me to self-reflect online and how this is my special space for doing that so thanks for contributing to this community all you guys out there.

I am in Ottawa, staying an extra night with my SIL in her spotless, retro, 1970's home that I love, discovering it has the EXACT layout of the house I spent lots of time in as a kid that my aunt owned. Weird that. No gold and avocado shag rug here though, but they do have an avocado commode and wall sink! Groovy (even though that's 60's slang... sec... Lookin' Good (said Chico and the Man style)

Can you dig it?

I spent the Monday-Wednesday with my mom who if you asked her today will tell you I have never visited and she has never left that place where she lives since she got there last week. Or last year. Or she is there for now until she goes to her real house. Take your pick at her answer, and then ask in a few minutes and it'll be different. I am used to all that now, but she exhibited a new thing: she couldn't tell me the time on her watch. It was "10 after 1" and she read it as "one two" not translating the minute had at the two as 10 minutes. New loss of cognition there. She was able to tell the time a few hours later though. And that's my experience of this disease in a nutshell; it keep you guessing. Suprisingly, I'm not as down about this as I have been about other things that have happened since she was diagnosed.

I did eat over it a bit. I have bot been following my food very closely but I have been hungry at times and I have had regular food. I'm not concerned. I can't weigh in until I get home and I am fitting into all my clothes and so I face each meal as consciously as I can and try to make the best choices I can. I'm pretty confident I am maintaining and not gaining. I am pretty good at that now. This is NOT the time to breate myself for not losing weight-actually I don't think there is a time to do that anymore ever. *credit*

Oh, exhaiusted now. Have to go to bed. Will check in inthe morning. Bye!

09-21-2012, 02:34 AM
Why is it I get nervous if I follow my plan exactly? And then I get nervous if I don't! I can only keep checking in and keep writing it all down. My food plan revolves around a certain number of calories per week. I allocate a certain number of calories per day and then if my snacks (or whatever) are a little over I adjust the rest of the week. But I don't allow any one day to be out to control. Nonetheless, if I go over one day I forget that this is normal and I start to panic a bit.

I need to trust myself and to remember that I have the tools to do is successfully. My eating is a bit up and down, but it is not out of control and I am following my plan. So I guess I'm ok.

09-21-2012, 05:39 AM
Diet Coaches/Buddies - Exercise was several walks, CREDIT moi. Got to watch the high school cross country guys out running, wearing little more than their buff. Stopping at the library causes books to come home with me. It always does. The new style apparently is to have more books invitingly offered, instead of wall-to-wall crammed shelves. I'm drawn to books just returned on a special shelf for only 24 hours before being shipped to another library.

Eating was only OK, CREDIT moi - a disappointment since I wanted it to be pristine 100%. My meals remain exactly on plan, my snacks wandered off. Ouch.

onebyone – We just got rid of an avocado commode that DW (and kids no longer living here) found unacceptably dated. Can't wait to tell them it's now 'retro.' Kudos for staying clear about your mother when you could choose to let her statements hurt. Have you considered taking pictures of her outside with you that she can see as reminders?

Joy (gardenerjoy) – Hope dinner went well and that you avoided the thought that you had to consume enough to match your donations.

TeachMe - Sounds to me like you're following your plan. Especially encouraging to hear that you, "remember that I have the tools to do so successfully."

HaleyJu - Ouch for pictures that motivate - I know about those.

Readers - chapter 7 Stage 4 The Think Thin Lifetime Eating Plan

Accepting Your Maintenance Weight

What might you suggest to your best friend if he/she were in this exact situation? Would you offer the following advice?
. . .. . .
Improve your life in other ways. Do all of the things you had put off doing until you lost excess weight.
Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), pg 183.

09-21-2012, 11:30 AM
Credit to me: all day I had students coming in to see if I would sample their cooking (sticky toffee pudding, Thai curry, chocolate chip cookies). I had one small bite of the first two and none of the last! Very happy with that, and the fact that I thought it might happen and allowed a bit for it. So sweet that they offer, but not so sweet on my wobbly bits!

09-21-2012, 11:46 AM
Hi Everyone,

I'm still around! I can't remember the last time I was here to even read posts. Had a busy first week of Sept preparing to take the second week for vacation. Back to work this past Monday to 200 emails and within 1 hour forgot I had been away the week before. My week off was busy too, did lots of cooking and baking to fill the freezer. Did mid-day exercise classes at the gym (really liked that), walked with Dexter lots and saw lots of family. And best of all rarely sat at the computer!

Dexter is now 50+ pounds and is fun to wrestle with on walks at times. It's hard to believe he was 26 pounds only 9 weeks ago! To us he doesn't look like a puppy anymore but to everyone we meet on the street he still does. He's been my spontaneous exercise plan.

Eating is getting better now that I'm back at work. My major credit this week is tracking what I eat, I'm not assigning any calories or WW points to the food, just getting it down on paper and that's helping.

Hope everyone is doing well and I'll check back in when I can! Happy Friday :carrot:

09-21-2012, 02:41 PM
Good Morning, Coaches.

I am going to take today off. Last Friday, my "day off" was spent writing a paper. The weather is beautiful here. DH's walnut orchard has been mowed to a carpet to ready for harvest in two weeks. I plan to take a nice walk and decompress. Credit for going to step aerobics even when I slept very little because my shoulder is aching from PT. Credit yesterday evening as well for going to a meeting that I wanted to skip because I knew conflict was coming. Credit for not overeating because of it. The only Drat! was eating dinner STANDING UP (What is with that?) I had a counselor's appt. just before the meeting and we discovered that the situation was triggering memories of when I was a little girl embarrassed, afraid, and with no control in the face of my father's drunken rages. So when I went to the meeting, I had to remember that although I was afraid, I was completely able to take care of myself.

All good stuff. This continues to be a year for great positive, personal change. Even though ticker does not want to budge this month. I was so hoping to move it to 154 by October 1st - my sobriety 25th birthday. 154 is my BMI classification of not overweight.Oh well. It is what it is. My food is healthier than it has every been. My family relationships are thriving. I'll take those as my gifts.

BBE: The barn you dream of reminds me of DH's barn - combines, harvesters, mowers. DS takes them completely for granted.
Gardenerjoy: Hope your donor dinner went well. I am getting to the point where I hate eating out.
Teachme: I notice your ticker is set at the same BMI goal as mine. We share a height and a profession.
Haleyju: I love yoga but PT says I'll have to stop for awhile. This is a bigg bummer.
Onebyone: I am truly sorry that both you and your mother have to suffer with her ailment. It is heartbreaking and requires great strength and compassion.

09-21-2012, 04:28 PM
Dinner went fine, thanks BillBlueEyes for checking and FutureFitChick for the the preemptive thoughts about it.

During the cocktail hour, I drank club soda with lime (CREDIT) and politely declined all walking appetizers (CREDIT). Ladies, carrying a clutch purse helps at these events -- a purse in one hand and a drink in the other makes it hard to take an appetizer! Of course, shaking hands is awkward, but nothing is perfect.

The salad was delicious and included poached figs that I wasn't sure I would like but enjoyed immensely (CREDIT).

The entree was chicken breast with Missouri mushrooms, orzo pilaf, and French green beans. I left half the chicken breast (CREDIT). I could have left half the pilaf and been fine but I just now thought of that, so maybe next time.

Dessert was a pastry shell with peaches and blueberries. I ate the fruit and two bites of the pastry. I also enjoyed every bite of the long skinny roll of dark chocolate that was the garnish. (CREDIT)

Yay, TeachMe, for handling lovely treats from eager students with such grace. I could see that being quite a challenge. Good for you for planning for it and for being careful.

09-21-2012, 05:50 PM
Hi folks... my week has gone well. I am so grateful. I 've had the willingness to write it down, plan, measure, drink lots of water, weigh everyday, and I've done my meditation for three days.

I think I might be addicted to sugar. Eating just a little bit it is hard for me.... because I always want more. It's tricky. Sugar is in everything. I have cut back on sugar (and all it's cousins) the last four days. I talked to my friend who is a Registered Dietician and has a PHD in psychology. She said that the only way I'll know is to give it up and see how it goes. She also said not to go home and throw everything out with sugar in it. Use up things I have with sugar (some frozen dinners). I don't want to jinx myself, but - not eating much sugar, so far, has kept the craving away. Time will tell. I am still in the 'honeymoon' phase.

My journalling is different this week too. I usually journal all my Beck stuff that I like to think about and keep track of. Also, I have been journalling my feelings.

Have a great weekend.

gardenerjoy - I LOVE the idea of holding a clutch purse in one hand and a club soda in the other!

09-21-2012, 11:17 PM
Happy Friday! I am really looking forward to sleeping in past 5:15 tomorrow morning. I usually go to a yoga class on Saturday mornings but will have to go to see DFIL who is in the hospital tomorrow instead. Maybe I can get home in time to walk tomorrow afternoon.

This week has been SLOW as far as pounds lost-- only .5 pound. Instead of being bummed, I'm actually quite proud that it has gone down, stayed down and hasn't bounced around. At this rate it will take me over a year to get back to my goal. Oh well, a year from now I will be better than I am right now.

As I am beginning to know you all, it looks like I am not the only teacher in the group. We often laugh about Friday being ABCDay (adult beverage consumption day). I really wanted a glass of wine tonight but powered through it (Credit for the workout for the resistance muscle!)

Have a great weekend everyone!

09-22-2012, 06:13 AM
Diet Coaches/Buddies - Eating was on plan, CREDIT moi, snacks off, Ouch. I'm in need of a two by four whacked over my head.

Exercise was a few hours of walking on a local tour with a bunch of friends, CREDIT moi. A jacket was required, but the chilly wind felt refreshing. Local reality is that September is the time of year for mice to seek the indoor warmth. Means that we have to remove a couple each year that break in to our basement and work harder to be sure that no food exists outside of sealed containers.

Joy (gardenerjoy) – Terrific journey though that dinner minefield. I've never heard of poached figs before.

Beverlyjoy – Sugar is a tough one. I wish it weren't so prevalent. I saw an adult friend eat two candy bars for lunch yesterday - caught me by surprise. Reminded me that that's not on my plan these days.

maryann - Ouch for that aching shoulder with Kudos for moving forward as it heals.

Tazzy - Thank you Dexter for giving us the occasion to celebrate weight gain, LOL. Kudos for back to tracking what you eat.

TeachMe - Yep Kudos for navigating between your role as a teacher encouraging students and your role as a mindful eater.

HaleyJu - Yep, Kudos for using the resistance muscle to power through ABCDay - that name caught me by surprise, LOL. Sounds like you have a sane attitude toward your scale readings.

Readers - chapter 7 Stage 4 The Think Thin Lifetime Eating Plan

Accepting Your Maintenance Weight

In short, you wouldn't want your friend to dwell on his/her disappointment. You would want your friend to change to a healthier focus.

Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), pg 183.

09-22-2012, 07:45 AM
Hi Coaches!

Back last night after a two day hiatus w/strained family stuff. Fun days off.:lol: Came home to find my sibling needed my one trash can for some project and it's previous contents had been left in a whisky barrel flower pot. :?: Irked me, for sure, and was amazed to not feel like eating over it. Beck at work. I've decided not to ask about it...why fuel the fire.

I am alone (again) and spend lots of time thinking about "keeping it together". I underate last night, yet not a proper meal. I need to work on "proper" today. I weighed this morning (back into my routine) and will exercise at work.

Happy Fall!

09-22-2012, 11:04 AM
Headed out to visit a nephew in his college town. This trip will include our first stay in a B&B. As introverts, we've never seen the appeal. But we're traveling more now and don't want to reject this form of lodging without trying it. Plus, it was recommended by SiL and there aren't a lot of options in that town.

We'll pack today's lunch. So it will be only three meals in a row eaten out of my comfort zone. The trickiest to negotiate may be the B&B breakfast since I don't know what to expect. The introductory email mentioned a "pre-breakfast" delivered to our door with tea and coffee. So, I need to start reminding myself now that while I drink tea, I do not eat a "pre-breakfast" especially when there will be an actual breakfast to negotiate, and probably one much larger than normal.

WI: -1.05 kgs, Exercise: +60 850/1400 minutes for September, Food: 90% op, Read my Advantages and Responses: yes

09-22-2012, 12:56 PM
Good Morning, Coaches.
I have been feeling some low grade, free floating anxiety. My neck and shoulder pain is not helping, nor is the medication I have to take for two weeks to cure it. I am mystified by my unwillingness to sit down when I am eating. The food I am eating is very healthy. I am weighing the nuts, I had a pear smoothie with pistachio flour, bananas, flax seed and soy milk. But I am snacking on bits of things and my weight is creeping around.
So this morning, I should be feeling content and at peace but I am not. Oh Well. The plan for today is to GET OFF MY BACK. It is what it is. I will get done what I need to get done or I will sit on the couch. In any case, judging myself harshly will help nothing. I will have small meals, breakfast of bran flakes fruit and nuts - done. Lunch Smoothie and Dinner salad with avocado. Snacks will be fruit. I like puttering errands so I will go to dry cleaner etc. . . and buy new hangers (huggable) and clean up my closet. Then I will rewrite a challenging story. Hold on! That is doing nothing? HMMM. back to the point GET OFF MY OWN BACK!

Gardenerjoy: And now we have to deal with a pre-breakfast in addition to Taco Bell's "fourth meal" It is amazing how food is controlling our world these days. Good Luck. Hope the B and B is to your liking. I have good experiences but mostly, being very private, I enjoy hotels.
Beverleyjoy: I agree that sugar sure is tough. For me, I think that the white flour (which converts immediately to sugar) is even more insidious. Credit for cutting back and being willing to see what happens.
HaleyJu: Teachers are notorious food addicts. Probably something about caretakers, etc... Can't join in ABC's anymore. But I do like a good Friday afternoon and the feeling of freedom that comes with it.

09-22-2012, 02:58 PM
Gardenerjoy--'the fourth meal'! Oh how I laughed. Sort of. The world seems desperate to convince us we are motherless kittens that need hourly feeding. Actually, it makes me angry because I know full well I have allowed myself to be taken in. On another note: that clutch idea is terrific!

HaleyJu, et al--I know many teachers who struggle mightily with food issues. Some eat too much, others are desperately restrictive. I'm trying to accept the fact that it is a job that cannot be controlled (at least not by me), but one that's rewarding nonetheless.

Maryann--one of the reasons I give myself for not writing is that it raises such anxiety in me that I feel I have to eat. I know I am learning now that's not really true, but I have residual fear. You must have been doing such a lot of writing and I salute you for doing that and staying healthy around your eating at the same time. I think I might share an aspiration with you as well.

Have read my cards and planned my food. All ok, not perfect but its working, so I'll pat myself on the back!

09-22-2012, 07:31 PM
I went to bed early last night, again. It's easier getting through the evenings that way. I am grateful for the willingness. Yesterday went well. I accomplished many of my healthy living goals. I am still not doing all the Beck stuff. I will move into it this week. I am giving myself credit for: planning, measuring, loggin food, meditation, exercises, lots of water, journalling.

teachme - credit for reading your cards and all. Carry on.

maryann - sorry about your shoulder - hope the medicine helps. Your smoothie and food sounds good. Be kind to yourself.

gardenerjoy - good planning ahead (packing lunch, etc) and realizing what a prebreakfast really is. Great!

lexxiss/debbie - sorry you had to face the trash can stuff. Ugh. Credit for not eating over it.

billbe - I love this time of year too. Credit for getting out on your nice walk! Yes... the critters are wanting to head inside.....

09-22-2012, 08:02 PM
The day is not over yet but so far so good............
I did make it to yoga class this morning :)
I managed to make good choices when we ate fast food for lunch :)
But best of all, my resistance last night paid off and I was down a pound this morning :D

I hope this honeymoon period with good control and a decreasing scale sticks around for a long while.

09-23-2012, 06:03 AM
H Coaches.....

A fast catch up -- I still did well during work week -- packed my food every day.....I'm working with someone who wants to feed me, and I'm going to have to deal with that soon because it made my Friday eating at work more difficult....but overall still am doing well....I'm down 4 pounds from the weight I had gained on the "BB" (big binge).....

Having busy weekend -- it's my son's birthday and we have family and friends here visiting....but tomorrow they'll be heading out after brunch and the football games.....then I need to do Beck reading and figure out food plan for this next week....AND make more soup....I'll sure credit that soup to help me keep on track and lost that 4 pounds this week.....

It's 2:00 a.m.....and I need sleep....nite all...........zzzzzzzzzzzz

09-23-2012, 06:22 AM
Elizabeth779-- I find soup a life saver for work lunches, too. Well done for your success this week!

09-23-2012, 07:45 AM
Diet Coaches/Buddies - Meals were on plan, CREDIT moi, snacks still is need of control, Ouch. Best on plan moment happened at the reception after a memorial service for a friend who had zillions of friends who had brought tables of homemade wonderful. I did well with one plate, food not touching, as planned, but was feeling the urge to return to the separate dessert table that was overflowing. However, at that very moment I was talking to a friend who had lost a chunk of weight and I happened to notice that, as we talked, he was typing into his iPhone the calories of what he'd just eaten. Whoa, I thought to myself, here's my unknown-to-himself Diet Coach encouraging me to stay the path. So I didn't go for seconds, CREDIT moi.

Exercise was gym, CREDIT moi - rather quite on a Saturday morning. I thought to cut it short because I had things to do, but used my resistance muscle to keep going. Spent the duration of my workout laughing at my own little joke that I was using my resistance muscle at the gym. I am so easily amused.

Joy (gardenerjoy) – Good luck staying at the Bed and Breakfast. My experiences at B&B's have all been positive - from unbelievably splendid to OK. In England, they became better when we started asking that the traditional British Sausage not be included at breakfast. Other than there, I've not started my day with grilled tomatoes - a treat.

Debbie (Lexxiss) – You're headed toward enlightenment when you can waive off a transgression by a sibling - I'm impressed. Those close to me can get under my skin for actions that are easily ignored from others.

Beverlyjoy – Yep, sleep is a great place to stay on plan; Kudos for recognizing that, at some point, the day is just over.

maryann - Many Kudos for recognizing, "GET OFF MY OWN BACK!" Don't know why it's so difficult to quit being so hard on ourselves.

Elizabeth (Elizabeth779) - Congrats on those four pounds gone forever. Facing a food pusher is a challenge. It helps to read Beck's comments on that where she discovered that a food pusher didn't remember being rejected. Yay for soup.

TeachMe - LMAO at "motherless kittens" - so that's what's happening to us all.

HaleyJu - Congrats on another pound gone forever. Consider that's it's not a honeymoon period - that you're adopting the strategies into your inner neurons and they're being trained for life.

Readers - chapter 7 Stage 4 The Think Thin Lifetime Eating Plan

Accepting Your Maintenance Weight

This is one of those very big "Oh, well" life situations: Oh, well, I had always hoped I would be thinner ... But I can't change my biology, so I may as well not struggle over it ... I may as well accept it and go live my life. And even though you may not become as slim as you had always hoped, I will bet that you have still achieved most of the items in your Advantages Deck and that your life and health are greatly improved. Don't forget about how much better things are now!

Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), pgs 183-184.

09-23-2012, 08:22 AM
BBE--food not touching on the plate. Now there's another idea I never considered, me not being fussy about what I eat! It makes good sense. And what an inspiring moment to see a friend record his calories at just the right time for you. We should all have a coach in our pocket!

And I agree about British sausages, though you can find good ones if you have a look around. Which, of course, I won't be doing because, well, we know why not!

09-23-2012, 12:59 PM
So yesterday was successful in some ways. I did something I had been wanting to do for a long time. I donated all my plastic hangers, did another thorough cleansing of my closet and bought "huggable hangers" - all matching colors. I wear a lot of knits for work and I was tired of my clothes getting ruined on bad hangers. Plus, I am still working on Project 333 which is 33 pieces of clothing for 3 months. Right now it is Project 663 but I know I won't buy anymore hangers so now I can't buy something new without donating something old. I know this sounds incredibly silly to some but clothes are a very important talisman for me. When I was over 200 pounds, I don't think I had two pairs of pants that fit me. I wore hand me downs or bought things that were ill fitted. I spent the first thirty years feeling crappy about I had looked. When I reached my current weight I went crazy on clothes. Now I am coming back to the middle but it is a process. There is nothing in my closet that doesn't fit, that I don't feel good in, that doesn't represent me. It is one of the first ways I learned to be good to myself.

So, that was calming after a supercharged session with my mother in the morning. We went to buy out her lease contract on her car and she proceeded to tell me my father had stopped alimony payments because he had spent all his money on my ner-do-well brother. So now both my folks are in financial straights. This stuff sends me right into cookie recipes. But I took action on my closet, did a few errands, got the car cleaned and then watched the SF Giants become National League Champs. I felt the anxiety leave me and I told myself over and over again. It is ok to relax. You don't have to do anything right now. Food was a small raid into the kitchen. Weight one pound over ticker.

Today, I took a further positive step. My dad want to stop by and see me today on his way through the city ( an hour away from me) I told him I had to stay and write - which is the truth. I do feel some guilt but I just can't blow another day on family stuff. I am going to write.

BBE: Boy, two things you said really hit me. "Food not touching on the plate." I had never thought about that before. I realize the portion distortion I suffer with must constantly be challenged. Also, the thought about cutting short a work out because it is a busy day. I will cut short a work out and then spend an hour surfing the internet, HMMMMMM. Suspicious.
Elizabeth: Congrats for putting more time between yourself and your
HaleyJu: I am following your example and using resistance tonite. I need a pound dan tomorrow.

09-23-2012, 07:52 PM
Hi... checking in. I have done good since last I posted. I am always grateful for that. I am getting more into the 'swing' of it all. I need to start thinking about going out of town soon. Ya know, reading, planning, figuring a few things to bring along. Sometimes I wish I could stay in my own little 'food bubble'. would not be so fun. It's learning to live in the real world (with all that food) that is a challenge.

I roasted lots of veggies this morning to have on hand for the week. Credit.

Hope you've had a great weekend.

09-23-2012, 07:58 PM
Hello coaches,
I am still doing well with my eating/exercising. It feels as if I am becoming complacent. I don't want to do that because I feel that is when slip ups can occur. I find planning my meals and exercise is so important for me to maintain this lifestyle. I too would sometimes like to stay in a bubble where no temptations exist. Living in the real world is much more interesting.
Have a wonderful night.
Take Care

09-23-2012, 11:34 PM
I wish there was a cute little icon of a big check mark. That way I could shorten it down and say --
OP eating (check),
Read, and actually added to the advantage response card. (check) ** Ok, it's not really a card, it's a running list of my advantage responses that I have in my phone in the notes ap.
I have a few other checks so it was overall a good day.

Biggest challenge of the day -- avoiding the impulse to snack and taste while cooking dinner. There is a devil inside me that keeps telling me it's OK, I've been good the rest of the day I can afford it. I have to constantly remind him that "Every Bite Counts!!"

Oh yeah, changes my S/C/G. I dropped the weight to this mornings reading and changed the goal to a more attainable >140. 133 was pretty much my dream weight. I was there, but obviously it wasnt sustainable or I wouldn't be doing this again.

09-24-2012, 12:18 AM
I'm back. Food was reasonable under the circumstances. The B&B was fun. The visit with the nephew and fiancιe was so pleasant and included lots of walking.

BillBlueEyes: sorry for the loss of your friend. Zillions of friends bearing homemade goodies is a good tribute.

09-24-2012, 02:54 AM
Hi Coaches…..
Lexxis – Debbie – I enjoyed reading your bio…….kudos on your success…’ve had to work very hard and to have lost what you have….I’m going to consider South Beach……you mentioned family drama…..I have that in my family too….it can be awful….i do try to just think about them and those problems as just a sort of sideline to my “real life” and now consider my “real life” to be without them….even though of course they are my family and I do have to deal with them and their issues….but it doesn’t rule my life (and give me anxiety caused eating) like it used to…..I do know to NOT go around any problem family member when I’m either very hungry or very tired though….that’s not a good combination for me.

Gardnerjoy – Joy – You and I share the same opinion with B&B’s….I always want to not deal with other guests either, and find peace, quiet, solace, rest, in not dealing with other guests….but I know a lot of people that really enjoy the B&B experience…..I’ll be interested how you like it…..ALSO….kudos to you for planning ahead, thinking ahead about what food challenges that will bring… (update – just read your latest post – glad you had a good visit and liked the B&B ).

Maryann….I’m wondering if that medication might be contributing toward anxiety…..a painful injury certainly can as well….Kudoes to you still for planning….and maybe some paws up time on the couch might just be what you need.
Teach me – I’m reaching over and giving you a pat on the back also for reading cards, planning meals…and most of all for realizing that even thought it’s not PERFECT, IT’S WORKING!! I’m going to incorporate that phrase and make a card that will be first in my cards this week….it will say, “It’s not perfect, but it’s working!” Maybe if I read that card enough I’ll stop beating myself up for “not dieting perfectly.”

Beverlyjoy – let’s you and I move more into the Beck stuff TOGETHER this week……I admire you for your consistentcy….you do hang in there. Also kudos for going to sleep early…..getting sleep always helps. Also, roasted veggies – great idea….I’m going to
make some for this week also…those would be good to take to work also…

HaleyJu---- yay for the pound lost, and for yoga class

BillBE – kudos for staying in control at the memorial service foodathon…..those can be difficult…I’m not sure though….what does “food not touching plate” mean?

Newlifestyle – Ann – oh my gosh your post hit me between the eyes….complacency is such a dangerous place for me….I need viligance, diligence, sometimes it feels like battle….I do would wish for a bubble without temptations……and I’m afraid I’m more like to see pigs fly than to ever have that…..and dear ann thank you again for the private message “where are you?” a couple weeks ago….your private message inquiry pulled me back to Beck reality dear beck friend.

Everyone have a good Monday!

09-24-2012, 06:43 AM
Diet Coaches/Buddies - Meals were good enough, CREDIT moi, including a catch-as-catch-can dinner quickly from the fridge where I chose to have a reasonable portion of left over white bean salad rather than the rest of the container. I'm a sucker for finishing off a leftover. My optimum meal of leftovers leaves four empty containers with that much free space in the fridge. Snacks were too big. Again. Ouch. Again.

Exercise was merely moving myself from one busy thing to another all day. This "Day of Rest" needs to have nothing scheduled into it to allow a day of drinking tea on the veranda while spiritual thoughts wander by.

Joy (gardenerjoy) – Yay for lots of walking and a good visit. Glad the B&B was fun so you can add it to your repertoire.

Beverlyjoy – Yep, "It's learning to live in the real world" that we all need. Yay for lots of roasted veggies.

maryann - Congrats to you and your Giants for your National League West Championship. (We of the Red Sox Nation are humble this year.) Sending supportive thoughts as you deal with the challenges of your birth family - with Major Kudos for finding a distraction that wasn't cookie related.

Ann (Newlifestyle) - Kudos for recognizing that you have to fight complacency - which so silently slips in.

Elizabeth (Elizabeth779) - Hope things are going well on your journey. By "Food not touching" I meant portions small enough that they don't touch each other on the plate.

TeachMe - Love it; Perhaps you'll write an app for our phones to achieve "We should all have a coach in our pocket!"

HaleyJu - Facebook has taught us that we can express ourselves with powerful icons; I give a 'Like' to your idea of a 'Check.'

Readers - chapter 7 Stage 4 The Think Thin Lifetime Eating Plan

Accepting Your Maintenance Weight

Even if you can't sustain a lower weight, you can still change your appearance if you want to. Buy new clothes. Experiment with hairstyles and makeup. Improve your posture. Smile more.

Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), pg 184.

09-24-2012, 09:14 AM
I woke up in the middle of the night and couldn't fall back to sleep and ate a lot of unhealthy food. This is after having one week of being on my plan.

I kind of woke up in a food fog from chocolate, cereal, and carbs. I was feeling so down. Of course, I want to give up and say 'screw it, I'll never be able to have food sanity permanently.' However I am trying to convince myself that I need to remember that most of my week was healthy & I need to concentrate on seven days, not 1 hour. That's what Dr. Beck always reminds us to do. Concentrate on the credits, learn from it all, and carry on.

So I will plan:

breakfast: egg whites, rice cake with pnb, roasted veggies
lunch - salad with lettuce, grilled chicken, lite cheese, carrots, rasins, crumbled taco shell, evoo, balsamic vinegar
snack - smoothie
dinner - turkey burger, brown rice, veggie
snack - rice cake with pnb

water/exercise/journal/log food/meditate/

I'll try and get back later. Have a great day.
Remember to treat yourself as kindly as you would treat a good friend. I am reminding myself of this today.

09-24-2012, 11:53 AM
Beverlyjoy--I have to assume you and I are not the only ones to fall down with the middle of the night snacking. I sometimes think my subconscious is more likely to encourage it when I have been OP. however, what I tend to do now is still keep a rigorous track of what I've eaten and adjust the next day's calories accordingly. And sometimes I've had to adjust for a few days because I don't want to say 'Oh, I ate 500 calories in the night so tomorrow I'll eat nothing'. If I cut down unrealistically it only leads to a further lapse.

I don't know if that helps, but it works for me to always be accountable, no matter what. Note: your food plan sounds great to me!

09-24-2012, 12:40 PM
Credit me!! I just noticed I am halfway between where I was and where I will be! Well that is good news. I don't mind that its been 20 months getting here. I have a feeling that the Beck approach will get me the rest of the way a tad quicker.

09-24-2012, 10:54 PM
It has definitely been a Monday.......... but I haven't eaten over it. In fact, I'm only just over 1000 calories for the day. I'm undecided about eating something else. I would like to have something like a container of yogurt but carbs are already around 100. Maybe if I just wait, the urge to eat will go away. Exercise today was a very nice Yin Yoga class -- not something to get the heart racing, but something that that certainly does a body good.

Teachme congrats on making your halfway mark. Great accomplishment!
BeverlyjoyGood for you for planning your food so carefully. I'm not nearly so organized about it. I eat the same thing for breakfast each day and am careful about lunch. Dinner gets tweaked to fit the calorie/carb expectations that are left for the day.
BillBlueEyes Leftovers are actually desirable at our house. It leaves something for lunch and provided the base for my dinner tonight. I do like getting all those containers cleaned out though, too.

To everyone else........ hope you had a good Beck day. If it wasn't, tomorrow is another day. Don't slide off the track. I've been there and done that, and now I'm back at this again. Not the optimum way to do things!

*** Posting and waiting a bit has taken away the urge to eat something else. Can't remember what rule that is, but it worked.

09-24-2012, 11:45 PM
Hi Everyone,

Today was OP with eating, much easier when all the only food I have to eat at work is what I packed to take with me. And after all my cooking on my week's vacation dinner was easy to grab out of the freezer for us. Exercise was going to be the gym and ended up being 30 minutes of playing catch and running with Dexter in the yard followed by a 45 minute walk with him. I think I'm more tired than he is but he did have the advantage of laying around all day! Tomorrow we are trying his first day of doggie day care to get him around other dogs and tired for when we get home. Plan is for Zumba class at the gym for me.

Sounds like everyone is doing well. No time for personals, need to get some lunches packed and things organized for morning being we have to be out of the house around 6:45am. :yawn:

09-25-2012, 06:28 AM
Diet Coaches/Buddies - Did gym, CREDIT moi, routinely. Routines are good sometimes. My walk, CREDIT moi, was to the library to return the DVD Poetry, a South Korean film, that I had checked out merely to hear the final three minutes again. It's such a splendid feature of DVD's that we can revisit a single scene.

Eating was on plan, CREDIT moi, with the exceptions of my now-standard larger snacks, Ouch. I'm still working on the snacks. CREDIT moi for at least acknowledging to myself that they need to be brought under control.

Beverlyjoy – So powerful, "Concentrate on the credits, learn from it all, and carry on."

Tazzy - Yay for 75 minutes of Dexter exercise - that pup is sure earning his keep. It's neat that you are able to avoid food at work other than what you bring.

TeachMe - Congrats on the halfway point. Yep, "I have a feeling that the Beck approach will get me the rest of the way."

HaleyJu - Thanks for demonstrating the strategy of getting busy to stand down a desire to eat - Kudos.

Readers - chapter 7 Stage 4 The Think Thin Lifetime Eating Plan

Accepting Your Maintenance Weight

If you find your disappointment lingers and starts coloring your experience, you can write about it in a journal. Or some people find it helpful to talk to their Diet Buddy or a sympathetic friend or family member. Tell him/her you don't want help in problem solving, though. You just want to be able to express your disappointment aloud and get emotional support.

Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), pg 184.

09-25-2012, 08:22 AM
Hi Coaches!

I'm still around...mindful of my food related behaviors. Busy negotiating around the family stuff...DH returns today and my bro arrives tomorrow. Thankfully, everyone eats healthy. It is interesting planning dinners since everyone has a different "plan". It's kind of funny.

Last night I took my previously purchased WF organic honeycrisp w/1 Tbsp of almond butter to WF for dinner. :lol: Sis and I bought Heirloom tomatoes which were on sale, aided by another customer who just came to our rescue when we were trying to figure out which ones to get. She could identify Purple Cherokee, Moonbeam and Sunburst so we took those. We left smiling. :)

09-25-2012, 11:27 AM
Yesterday disappeared in a flurry of planning and activities. I'm not sure how I didn't post here. But eating went well and I ramped up exercise because I'm behind in my minutes for the month.

WI: +0.85 kgs, Exercise: +95 1035/1400 minutes for September, Food: 90% op, Read my Advantages and Responses: yes

09-25-2012, 04:49 PM
Hi coaches... today is a struggle. My food plan is out the window and I am not finding the willingness to do it. Yesterday I put a call in to my doctor to refer me to a registered dietician. I am not sure if she will tell me something I don't know. I am just confused in which direction to go. But, I am not giving up.

I am writing things down and coming here.


09-25-2012, 11:37 PM
Easting OP -- check
Control snacking -- check
Journal all that I eat -- check
Check weight each morning -- check

Exercise everyday -- FAIL

I need to get back into the book and read that section again. Three yoga classes a week isn't going to do it, especially when I have had to back down to gentler classes after I injured my shoulder. The heat is not quite as brutal as it was during the summer so I can't use that as an excuse for not walking anymore. My feet hurt -- maybe if I get the weight down they will be better. Seriously, the hope that my feet will stop hurting is one of the things on my advantage response card.

Suggestions needed managing food and snacking at the ballpark.......... We will be going to see the Texas Rangers play this weekend. If all holds up and they make the playoffs as expected and we will be attending all playoff games in Arlington. That's a whole lot of temptation and hot dogs staring me in the eye!

09-26-2012, 02:37 AM
Pretty sure I can't blame the moon for last night's eating. But I did succumb to stress eating. I already had a good whack of work to do this week ahead of going away at the weekend, then yesterday was told that Ofsted (government school inspectors) may come in this week. I know I can teach well, but they only see what they want to see so, not unusually, I worry and stayed up till 1:30 making sure I had things very sorted. And apparently my brain has convinced me that I could only do that with a load of carbs. Where is my 'dunce' cap?

Have now made a substantial adjustment to the rest of the weeks food plan, but must accept that this week I may not lose.
Beverlyjoy, I'm thinking of both of us when I say maybe sometimes the best you can do is maintain-- you have already come such a long way!

09-26-2012, 02:54 AM
Holy Moly what's going on....a few of us are having a late night binge thingee going on....

OH, Hi Coaches.....

I guess I should at least walk in, say Hi, and put my purse down before i start a

I had a late night popcorn/M & M fest....son's girlfriend left M & M bag here half full after making cookies....and I SHOULD have thrown those out, just can't have them in the house....and starting to think popcorn is just a white FLUFFY binge food also....

Very stressful day....and a hard long talk with a doctor today about some stuff and some of it was quite a heavy talk....and I was feeling emotional afterwards....I'm okay....think I am a little down though, but I'll be better tomorrow....bottom line was he said for me to feel better it is imperative to lose weight and exercise.

So, recently someone in here went to bed early and I thought that was a good idea, so I'm going to do that too...and in the morning things will look better and I'll feel better, and get up and plan food, and exercise....but just right now i want a good book to take my mind off things and a really good night's sleep....night all.

09-26-2012, 03:41 AM
Lunch packed and food planned for today. Credit.

09-26-2012, 07:53 AM
Diet Coaches/Buddies - Was inside for most of the day while observing the sunny mild weather. Got a walk, CREDIT moi, where I avoided all temptations except my favorite Goodwill Store that gets a fresh load of books daily. I left without buying any - partially because this weekend I hit a yard sale where all books were 25 cents, including new hardbacks. Naturally, I left with 12 even while feeling noble for not buying a dozen more. They included Sharp Objects, a novel by the Gillian Flynn author of the current best selling page-turner Gone Girl, which it only took me two pages to recall that I'd already read. Fortunately, I don't gain weight from buying too many books.

Food was on plan, CREDIT moi, except for larger snacks - Ouch. I tried to even out the snacks by a reduced lunch which had the benefit of making me feel better even if the calories didn't exactly balance.

Joy (gardenerjoy) – Kudos for those 95 minutes of exercise. I've had days disappear.

Debbie (Lexxiss) – Drooling over your heirloom tomatoes. Love the idea of bringing a WF Honeycrisp back into the store for dinner.

Beverlyjoy – Sometimes a fresh perspective is helpful even if the information isn't new. Admire your consistency, "But, I am not giving up."

Elizabeth (Elizabeth779) - Ouch for left over M&M's. That young lady clearly doesn't have an eating problem since popping down half a bag of M&M's would never have been a challenge for me. Yep, popcorn can be a binge food, especially because it has the allure of being low calorie.

TeachMe - Understand that getting inspected brings up the lifetime of feelings about having to pass someone else's expectations. Good luck getting through that without eating about it.

HaleyJu - When I've had to back down on exercises, it's always been a challenge to get back to where I was. Walking remains my favorite exercise because I don't get bored when I'm outside. I do understand the difficulty of walking in Texas summer heat. Good luck to your Texas Rangers; the Red Sox Nation bowed out of being taken seriously this year.

Readers - chapter 7 Stage 4 The Think Thin Lifetime Eating Plan

Staying Within a 5-pound Weight Range

Once you reach your maintenance weight, start graphing your weight differently. No one stays at one set number every day. Most maintainers fluctuate by a few pounds from day to day. To remember that these small fluctuations are normal and temporary, draw a red line all the way across the graph at "Base Weight," which will now stand for your initial maintenance weight, and another line at 5 pounds heavier. Every day, plot your weight, and give yourself credit for staying between the two lines. If you drift up toward the top of your weight range for more than a week, check your eating habits and make sure you haven't gotten too loose.

Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), pg 184.

09-26-2012, 11:27 AM
Quick check-in. I survived a stormy night without overeating. We have branches all over the yard. Picking them up will be a good day's exercise, but I'll wait for a dry day.

WI: -0.85kgs, Exercise: +70 1105/1400 minutes for September, Food: 90% op, Read my Advantages and Responses: yes

09-26-2012, 10:34 PM

I have not had the desire to post at all. Thankfully it has returned this evening. I am ready to face myself. *credit*

I left for Ottawa last week, on Monday, and returned home this past Monday. I pretty much ate my way through the trip, but didn't eat alot, just ate poorly. I think I did overeat twice, to the point of the sore stomach, an old old old behaviour. Basically I chose fast food and chose every "local treat" I could think of while I was there. My visits to my mother just take the air out of my me. In every way that I am normally grounded, her new self, created from her disease, just de-stabilizes me as I try to follow her lead and respond to her in the moment. It is critical for me to completely let go of my own needs and wants when dealing with my mother. So many things simply do not matter, and so many trivial (to me) things are of extreme importance, so I have to be flexible as my mother's flexibility has been eaten up by her alzheimer's brain. She really doesn't know where she lives anymore, yet she wonders if she will be there forever, and was ready to come home with me for a visit--with no concept of what "traveling" is. Who remains alive in her family is also a question she asks every hour, or every few minutes sometimes. It's gets tiresome, this death roll as my sister calls it. I finally found a way to shut it down by saying "Mum, you're the only one alive." That worked, but it elicits an "Oh dear. I am?" and then worry crosses her face. And as fast as I see that shadow cross her as she considers this, she is back to asking where everyone is.

Two days and one night of this and I moved on to focusing on my art event which was a big success. The whole event went great. 8000 people went into the School of Art with a line up to get in. We made it to 3am, drawing up until 2:30am when what we produced just wasn't going anywhere. As a group, we are rusty. My absence really showed in our work and in our synergy. We need time together to get the garbage out and to adjust ourselves to each other to create whatever it is that happens between the three of us. Still it was good, but I had a "what's it all for?" day the day after. A "who cares; what does it matter" mood descended that has not lifted.
I dealt with it by eating.
As a result I weighed yesterday and saw a 7lb rise-one for every day of my trip. Today, thankfully, my food is still high, amount-wise, but the quality is better as I cooked from scratch which is great and often my path back to myself and conscious eating.

I have another heavy duty weekend but it gets a bit easier after that and I am going to re-think my priorities to myself once this busy-ness is over. I feel over-committed and angry with myself that I am.

Thanks for reading. Nice to be back.

09-26-2012, 11:00 PM
Among the things on my Advantage Response card/note is that I will enjoy shopping again. Definitely proved the need to keep that on the card today. I went to Dillard's "40% extra off the already reduced sale price" and walked out with nothing, nada, zip. As a confirmed shopaholic, when I don't find something I like, its a sign that I need to get my eating and weight back in line. (*credit for not eating through it). Otherwise things were all OP and in control (credit for that, too.)

onebyone- So sorry about your mom. We put my FIL in a memory care home a couple of months ago. He pulls his clothes out of the closet and "packs" to go home every night. I empathize with your problems. Hope you get out of the funk soon.

BillBlueEyes The Rangers are looking pretty rough tonight. My husband, who considers himself the ultimate jinx, is there tonight. If this keeps up I may be at home like the Red Sox fans.

09-27-2012, 05:19 AM
Diet Coaches/Buddies - On the way home from gym, CREDIT moi, I picked up two paperbacks by Dan Brown (author of The Da Vinci Code) at 25 cents each. When I have too many books to be read, I seem to find more, LOL. For the future, I Requested the new book by J. K. Rowling, The Casual Vacancy - I'm #406 chasing 48 copies, so it could be part of my 2013 reading. Makes me so happy; I don't have to think about it again and one day I'll get an email saying that my turn has arrived. My walk, CREDIT moi, was to Trader Joe's for raisins. Kids are out playing soccer in mild fall weather.

Eating, at last, was on plan, CREDIT moi, with the bonus of snacks being under plan - only had two of the planned three and each of those were a small piece of fruit.. Separate CREDIT moi for snacks back under control.

onebyone – "drawing up until 2:30am" sounds like an uber positive experience. Sending supportive thoughts for the challenges of facing your mom's condition. Acknowledging "over-committed" is the key first step.

Joy (gardenerjoy) – "It was on plan and stormy night" - worthy of Kudos but unlikely a best seller.

HaleyJu - Nice to have shopping as a known incentive. Can't do better than "OP and in control." [Ouch for being so close but still being flea-bit by the pesky Athletics. Congrats for having playoff tickets; keep the faith - a few wins and you're home.]

Readers - chapter 7 Stage 4 The Think Thin Lifetime Eating Plan

Raising Your Maintenance Range

Keep in mind that you might decide to raise your maintenance weight at some point. This will probably happen for one of three reasons:
. . .1. Your metabolism has slowed or your physiology is different. If your metabolism changes - due to age, a medical condition, menopause, or a medication - you may decide to remain at your current calorie level and allow yourself to gain a few pounds.
. . .. . .

Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), pg 184.

09-27-2012, 08:19 AM
Hi Coaches and Buddies,
I fell off the wagon which is why I haven't been around much lately. I got into a deep depression and a funky eating slump between not eating and then just eating junk. I am planning to start back from square 1 on October 1st, at least that is my plan. I've been dealing with a lot of self guilt issues etc.

Okay enough about that, I am attaching a few updated (from a week ago Tuesday) photo of Yukon the wonder pup, he isn't home with me yet, I am hoping for 2 weeks from now but I really wanna make sure he is housebroken first. He was way too active this past Tuesday for me to get any decent pictures he was having more fun getting into mischief :dizzy:

09-27-2012, 12:26 PM
Hi Coaches!

It seems so long since I've been here, yet I read everyones' posts all the way back to my previous post....finding that I "didn't post yesterday". It has been a long 48 hours. :lol:

DH is settling in and I'm spending some energy focusing on his reintegration. If he is happy it makes my life easier, which relates *alot* to food.

Bro showed up last eve and my mom tried to pick a fight w/my DH at the dining room table, despite the beautiful dinner my sis and I prepared. She got two serious nudges from me (not here not tonight mother, stop now) and thankfully only my sister noticed and my DH did not hear.

I was the designated driver to get my sis to the airport at 4am and have had a little time alone w/DH before we head back down w/mom to a preplanned outing which I carefully thought out and will suit everyones' needs, including food.

I stepped on the scale just moments ago and thought of you all, my support team. I laugh with you, I try to support each of you in your individual journey and I feel in my heart for you when difficulties arise (and sometimes continue).

My brother wanted mexican food and I chose as wisely as I could. Afterwards, we'll go to the large bookstore where mom can sit while we browse. DH can go next door to the CD store. I will bring my bike and ride in the City Park, even if just for 10 minutes.


09-27-2012, 12:38 PM
Yesterday I got pulled into my project to sort my personal and family photos that were just scattered about in three large boxes. Now they are filed by topic and/or age. It's easy not to eat when I'm involved in something like that -- I actually skipped a snack. I never do that. Exercise was late, but I went for playing the Zumba game on my Wii -- it was helpful for working out all the kinks that developed in the earlier activity.

WI: +0.15kgs, Exercise: +65 1170/1400 minutes for September, Food: 90% op, Read my Advantages and Responses: yes

onebyone: glad to have you back. Life / art / healthy living and the "who cares; what does it matter" mood. So familiar with that. Have you ever read Taming Your Gremlin: A Surprisingly Simple Method for Getting Out of Your Own Way by Rick Carson? It's a deceptively simple book, but I think the gist is that "what does it matter?" is the wrong question and it's asked by the part of ourselves that's over-wired for self-preservation. It matters if it's about avoiding an attack by a lion. Otherwise, we need better questions, like "what would make me feel really good about myself and my life today?" or "where can my art take me that I want to go?"

HaleyJu: I'm not much of a shop-a-holic but definitely enjoy it more at a normal size with more selection. Good job not eating over the disappointment of a shopping trip that didn't go well.

BillBlueEyes: I devoured all of Dan Brown's books. Like potato chips but no calories.

Midnightsun68: keep posting! I have allergies so I can't have pets, so I love seeing other people's. Such a cute puppy! What can you do today to be in a more ready place for October 1? Which of the Beck books are you using? Could you start over from the beginning right now? The program doesn't require eating changes right away after all.

09-27-2012, 09:23 PM
I had been following the pink workbook but I do have all 3 of the beck books here at home. Part of the reason why I said October 1st is because I need to get myself back into the right frame of mind if that makes any sense at all. As I mentioned I have been going thru a deep depression, I am seeing the nurse practitioner who prescribes my mental health medications in the morning so I will have a better idea of how far off track I have gotten.

09-27-2012, 11:29 PM
Another day and all is well..... well except that the scale seems to be stuck. I guess the upside to that is that it isn't going up. I'm feeling better even though the scales aren't rewarding me with concrete evidence. 1 hour class of yoga this afternoon (credit).

Midnightsun68--What a precious puppy. What kind is it? It's hard to be depressed when a puppy is around. Maybe he will be just what you need to help get back on track.

BillBlueEyes and gardenerjoy-- nice to find other readers. Although I like to sit and hold a "real" book, I have been feeding that addiction lately audible books in the car and books downloaded to the iPad. Because this little hobby can get expensive I have recently listened to some favorites agaShanghainghi Girls and Water for Elephants. I'm also a fan of the Dan Brown books.

Lexxiss Mexican food can certainly be a diet killer. It's a main part of the diet where I live. Actually, my dinner tonight was a half order of chfajitasahitas. I didn't eat the tortillas or rice, and most of all, I avoided the chips (big credit for that :) )

Tomorrow is Friday!! :carrot:

09-28-2012, 12:10 AM
Yukon is a Springador, he is half English Springer Spaniel and half Chocolate Lab, he isn't home with me just yet, I am friends with his breeder and they have agreed to housebreak him for me before he comes home, I am hoping to have him home with me a week from this coming Tuesday but we will see, in the mean time I go out there weekly to visit him and yes he is an inspiration and so is my god nephew Gabriel, here is a cute picture of him, I call it the cookie face :) he is my pride and joy as well as his momma's and his grandma's.

09-28-2012, 06:01 AM
Diet Coaches/Buddies - D*rn Dan Brown. I thought I'd just read the first chapter of Digital Fortress to see if I'd like it. Well, it consumed all my spare time for the day; I'm hooked. "Like potato chips but no calories." I even missed it when I went for my walk (CREDIT moi). Good news: I walked past Whole Foods but didn't go in for FREE samples.

Better news: it was my second day with snacks under plan, CREDIT moi, and meals on plan as usual. At one point I reached out for one of the Cherry Tomatoes in the bowl that DW had just brought in, but then paused to entertain the thought that mindless munching while standing up was a bad idea even if it just a homegrown Cherry Tomato. So, I acted like a man with a plan and skipped it. Dinner was DW's 16 bean soup. Bean soup is so right when it's chilly out.

Joy (gardenerjoy) – Just the thought of sorting the boxes for photos just gives me the willies. Kudos for charging forth. I know about those "kinks."

Debbie (Lexxiss) – Extra Kudos for real time mom control - family does seem to want drama. Carefully planning your family outing seems smart when there's so much opportunity to go wrong.

Jaye (Midnightsun68) - Laughing at the expression on Yukon's face; that pup's gonna keep you busy, alright. I join the others in hoping you can find a way to start with some small strategies to help get your psyche ready for your planned October 1st restart - even if just the Eat Sitting Down part.

HaleyJu - Kudos for keeping the faith without immediate scale gratification. And Yep, indeed, Extra Kudos for avoiding the chips at a Mexican Restaurant.

Readers - chapter 7 Stage 4 The Think Thin Lifetime Eating Plan

Raising Your Maintenance Range

Keep in mind that you might decide to raise your maintenance weight at some point. This will probably happen for one of three reasons:
. . .. . .
. . .2. You have made a reasonable decision to exercise less. You are still exercising enough to be healthy, but you don't have the time right now to do extra exercise; or perhaps an injury has limited your exercise capabilities.
. . .. . .

Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), pg 184.

09-28-2012, 08:20 AM
Hi everyone,

I am returning to this group after about a year and a half away. I was an active participant back in the winter and early spring of 2011. Then I dropped off because I became pregnant! I was miserably sick during my first two trimesters, but over all gained within reason. I then was challenged by Postpartum Depression, and the weight dropped off really quickly (too quickly). I (along with my DH) now have a beautiful and healthy 8 month old daughter, and am feeling emotionally well (for the most part) and have found myself falling back into some old patterns of eating sugary foods that I don't need (especially at night), and all the thinking patterns that sabotage. I've also been struggling to find time to keep up the exercise routine I established on my maternity leave, since I have been back at work. I've been thinking about what I could do to get back on track and maintain the healthier weight I'm at now (I'm about where I was when I became pregnant, which was a 20 pound loss from my heaviest weight). I remembered what a wonderful and supportive and nonjudgmental group this was, and decided I want to come back. I look forward to connecting with those who were on here before and meeting those of you who I didn't intersect with. Life is a little crazy with my DD, but I will try my best to do personals when I can.
I'm happy to be back! :carrot:

09-28-2012, 10:53 AM
Hi Coaches:

Checking in this morning to report I faced the scale and it is -2.4lbs from my last weigh-in and I saw 255.5lbs.
SO WORRIED:stress: that it would be 260+ justlikethat. I, however, feel 290+: heavy, sluggish, overfull. I did cook from scratch for breakfast and ate sitting down and half of what I have recently eaten, so credit for this.

Coaches, I saw some of the pictures (oooo my nemesis) from our drawing event during the event and afterwards and gee. My gut reaction was "I don't look like I've lost 40lbs" I don't either. I am still wide and large and I still dwarf my drawing friends. My face is super round still and I gave up sucking in my gut at about age 35, when I realized I'd been sucking it in since I was a teen. I can't even do that anymore and so it all hangs out so to speak. Like an inch or two would matter. I was *very* down about that too, but this morning I am grateful to be 255.5 and grateful to be healthy to fight the good fight and to see my next round of drawing group pictures, which may be in March. Hopefully there will be a change. No there WILL be a different me in those images.

My DH has been superannoying lately. I came home and his pants are so baggy on him. He eats tiny dinners now. Last night ONE chicken leg and veggies. Me? 2 chicken breasts, a grain mix(barley, rice, wild rice) which he can't eat due to hisi diabetes, and then some veggies, but only for serving #1. I had 2 servings of food, no veggies in the second although they were available to me, and what the bag said was I ate 4 servings of grains. At one sitting. I was UNWILLING to eat less. Of course, DH confessed he'd gotten into wine gums at work, a fav of his from way back and a REAL BIG nono. And I had skipped lunch as I was painting for my weekend studio tour. (I'm way too late to get what I want done done for the event. I'm dipping into old paintings.) Coaches, I am thrilled he's losing weight and, mostly, avoiding what he needs to avoid, but I don't want to be left behind!

Anyway, got some worrying news about my mom last night. My sister was surprised I am so worried about it but man, I really don't want another trip up there anytime soon. It may be unavoidable. Looks like they have to move her from her room with a balcony to a room without a balcony, as she is dropping garbage from the balcony (2nd floor). Moving her is something that may cause many bad things to happen as a result. I am worrying over things that have not yet happened. I need to stop that and take care of what's in front of me. It's her birthday today, although about 10 years ago she decided it was the 27th, not the 28th. She told me, during my childhood years, that I was the 5th of Nov, then it was the 3rd of Nov and finally, in a baby book, I saw someone had written the 4th of Nov and so I've gone with the one written down. We're fast and loose with that kind of detail in my family. Either way, she turned 85. She was diagnosed at 80, when she lost her driver's license on a required driver's test. Everything changed that year.

Must go. I am demoing painting at the mall this afternoon as promotion for the local studio tour in a few weeks, and dropping off work for the other studio tour before I get to the mall. Busy. Free and clear tonight though.

My goal is to be on plan today.
"Plan"= three meals a day, nothing in between, cooked from scratch if possible, one serving only, 5minutes of planned exercise on the wii fit.

Coaches, send me good thoughts today if you are so inclined.

Midnightsun68 You have already started back on plan with Beck as you are checking in with your coaches. CREDIT Every action we take toward our goals counts. EVERY ONE. Just keep doing whatever you can... there is no time limit here. *hug*

09-28-2012, 11:13 AM
Hi Coaches!

:welcome2: back, ChefJoona, and congrats on your new baby!

We're rushing around trying to get out the door, but I did weigh, despite the voice that said there wasn't time. credit. Good to check in here, too. Food was acceptable yesterday, with both meals out. I made good choices, although I could have eaten a little less. No snacks inbetween, however, which was great.

Off to see the leaves. I'm going to see if I can find a healthy lunch venue in the town we're headed towards.

09-28-2012, 12:41 PM
Hi Coaches and Buddies,
I got on the scale this morning for the first time in probably at least 2 weeks and was very pleased to see that I am not as far off track as I thought I was because I am BELOW the 260 mark again and this time not just by a pound but by 2.2 pounds :)

Bill I love the expression on his face in that picture as well and yep I will have my hands full with him!

Well gotta go get ready for my appointment

09-28-2012, 07:31 PM
Crawling back into the light. When I started with Beck this summer, I found I just didn't have the concepts well enough under my belt to deal with the things that came up.

My dear Cairn Finn died a month ago and my son started to manifest some real problems in his school. I just started eating anything I wanted--mercifully I think I only gained 3 pounds.

So here I am again, with a Finn-shaped hole in my heart and a pack-o-trouble elsewhere. I'm back because I do want to get the concepts right. Beck is a good thing and I need such.

BillBlueEyes: For me right now, the fave potboiler is the Game of Thrones novels. Besides food, they've been my other drug of choice for the down times.

Starting with Step One.


09-28-2012, 11:24 PM
Sounds like a lot of troubles today. I'm there with you. I'm hungry -- could go eat my way through plenty of good food and easily dig into the bad stuff too (credit so far that I haven't). I wanted the Friday night glass of wine-- but avoided that too (credit on that, too). I feel like it wouldn't take much to tip to the bad side. I have a couple of days of challenges coming up. There will be no plan to eating-- the only thing I can do it try to make the best choices I can given the circumstances at the time.

The scale hasn't dropped this week and I will be incredibly bummed if I come home and find that Monday morning it is back up. I'm not sure I am strong enough to handle a backtrack yet without having a pity party with carbs.

I think I need to go to bed.

09-29-2012, 12:28 AM
Great to see ChefJoona! Yay for the little chef addition to the family!

And welcome back, also to spanky!

Mostly AWOL on every level today, but credit for exercising and getting done what had to be done even when I didn't want to do it. Maybe I'll write about it tomorrow. Going to bed now.

09-29-2012, 08:29 AM
Diet Coaches/Buddies - Third day in a row back in the saddle with my snacks under control, CREDIT moi. Meals remain on plan, CREDIT moi, but that's the easy part for me. At dinner last night I left half my serving of baked sweet potato just because I was already satisfied, CREDIT moi again, since it's still a challenge for me to learn to leave food on my plate that's going to be trashed. DW keeps reminding me that it's not going to waste - it's going to feed our pet worms in the compost heap. I had several thoughts of grabbing some nuts or dried fruit throughout the day and waved them off.

Walked to gym, CREDIT moi, wearing my rain jacket against the threat of a shower that didn't happen. They continue to rearrange the equipment for reasons that are never apparent to me, but it does give me the task of selecting a new place to do each set of 20 dreaded lunges in a straight line.

onebyone – Sending good thoughts into your whirl of busy, busy, busy. Happy 85th Birthday to your mom - regardless of what day. Imprecise birthdays is a bit unusual. Good luck confronting the nemesis of pictures and sticking to today's plan.

Joy (gardenerjoy) – Getting that which needs to be done when I don'wanna remains a big one for me.

Debbie (Lexxiss) – Yep, Kudos for standing down the little voice that suggests not to weigh. "Acceptable" is good when it includes two meals out.

ChefJoona - Welcome to Joona Junior! It's easy to imagine that an 8 month old daughter provides ample lifting exercise throughout the day as part of that "little crazy." Sugary foods affects my mind more than it does my body - I just stop thinking and want more. Have you decided on an eating plan?

spanky - Sending supportive thoughts as you heal the "Finn-shaped hole" in your heart. Starting with Step One is a good place to be. Game of Thrones yet.]

Jaye (Midnightsun68) - Love the Mona Lisa smile on "cookie face." Congrats on that kilo below 260 on the scale.

HaleyJu - Yep, Kudos indeed for avoiding the "Friday night glass of wine." It's smart to recognize that you might get your thinking thwacked by scale jiggle - Beck has some good sections about learning to live the ups as well as the downs.

Readers - chapter 7 Stage 4 The Think Thin Lifetime Eating Plan

Raising Your Maintenance Range

Keep in mind that you might decide to raise your maintenance weight at some point. This will probably happen for one of three reasons:
. . .. . .
. . .3. You want to have more calories to spend. Perhaps you want to eat out more or indulge in an extra glass of wine several evenings a week. I want you to have a wonderful life! Of course. I want you to stay in control of your eating and weight, but I don't want you to stay so focused on the number on the scale and your daily calorie allotment that you miss out on getting as much enjoyment as you can. If the extra calories are worth it to you, then have them! It's fine to decide to eat more as long as you consciously make the decision to do so and haven't gotten loose with your eating. Just make sure that you continue to use good eating habits and get appropriate nutrition. Consider adding up to 200 more calories to your daily allotment (knowing that you may gain a few pounds), either temporarily or permanently. This is a legitimate change to your plan.

Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), pgs 184-185.

09-29-2012, 08:37 AM
Good Morning Coaches.
I am so sorry to read about everyone struggles. Remember this too shall pass. Some once said that failing to plan is planning to fail, For me this is so true. I have found that having a plan is working so far, so to all of you who suggested to me I should have a plan I thank you.

Onebyone, when I read about you seeing a picture of yourself, I am reminded of the picture of you with the children and the butterfly (I think), where you appeared to be full of joy. You looked very happy in that picture.

Hello to spanky and ChefJoona, welcome back.

Today it is beautiful outside so far. I am off for a walk,

Have a wonderful Saturday.
Enjoy your day.

Update, Bill I guess I was posting at the same time you were. I was surprised you hadn't posted, now that I see you post all is right in the world, well my world

09-29-2012, 05:20 PM
So. I made a new and updated Advantage Response Card. One of the new reasons for losing weight is to learn and master the Beck concepts so that I can keep it off when it is finally gone. And to be able to weather the stressful times in life without eating my way through them.

Tonight is our 7th anniversary. We're both reading Game of Thrones and we rented the first disc to see if the movie is as fun as the book. We settled on that since we can't leave our son even for a date night just now--but we're both pretty geeked to see if the actors look like the characters we've imagined while reading!

Today I have a plan, have posted to y'all, and will go over Step Two again. Credit X 3!

I'll report in tomorrow....spanks

09-29-2012, 11:20 PM
I've had a frustrating weekend so far and it's not entirely clear if it's going to get better. I intended to do one thing, got pulled off to a different thing, but my energy stayed with the first because I never really accepted that I wasn't going to do it. In fact, I'm still hoping to do it tomorrow, but a startling number of things have already intruded on the one day that I thought I was going to be able to control my time.

And, I ate over it.

And, I'm kind of worried that the next two months are going to be exactly like the last two days. That I've promised myself that I would do certain things and promised others that I would do certain things and that they're all going to meet like a head-on train wreck.

DH promises that I'll feel better in the morning. He's probably right. I wanted to get a report here, though, because it grounds me to do it once a day. That in itself will help me feel better in the morning, knowing that at least I posted here today.

09-30-2012, 07:18 AM
Diet Coaches/Buddies - Had a good walk for exercise, CREDIT moi. Lots of folks were out and about in a lovely New England Fall day.

But I encountered a problem: stumbled on the "Customer Appreciation Day" for a Whole-Foods-like place that I like. Up to that point, my eating was on plan, including snacks, CREDIT moi. But there I lost it. I sampled almost all of the FREE snacks - thinking a bit about their high prices as if I was going to recuperate a year's worth in one eating frenzy. Big Ouch! I didn't pull out my repertoire of Helpful Responses - Not About Me has worked in that kind of situation in the past. Fortunately, several items were packaged granola bars which came home untouched. So I let it take the place of part of my lunch and two snacks and then had a light dinner. And charge forth.

Joy (gardenerjoy) – Do I ever recognize, "a startling number of things have already intruded on the one day" - Kudos for recognizing how much that impacts your brain so you can find acceptance.

Ann (Newlifestyle) - "I have found that having a plan is working" - love hearing it. Bush whacking through the world is the recipe for mindless eating.

spanky - Happy Seventh Anniversary. Hope the Game of Thrones movie met your joint expectations. It's helpful to me to read, "to be able to weather the stressful times in life without eating my way through them."

Readers - chapter 7 Stage 4 The Think Thin Lifetime Eating Plan

Before You Move On

Keep increasing your exercise, filling out your Stage 4 Success Skills Sheet, contacting your Diet Buddy, and adding to your Advantages Deck and Memory Box.

I would like you to proceed to Stage 5 right away. But be alert for time when you may need to reread Stage 4. You may want to try additional experiments, assess whether you are slipping into loose eating, change your general plan, or decide if you should declare yourself in maintenance. Use Stage 4, as needed, for the rest of your life to ensure that you enjoy all of the benefits of flexible eating.

Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), pg 185.

09-30-2012, 11:53 AM
I'm working on appreciating that I have some time today to work on my original plan for these three days. And that I will have time tomorrow and Tuesday to regroup and find a more sane place for myself. Credit for awareness that this isn't working and credit for a plan to plan something that will.

WI: NC in kgs, Exercise: +65 1320/1400 minutes for September, Food: 90% op, Read my Advantages and Responses: yes

09-30-2012, 02:20 PM

Had an awful start to the day today. Looloo, my Key West rescue cat, had a nosebleed unrelated to a sneezing fit (which sometimes happens) and it lasted a long-ish time, enough to really really freak me out. She then started yowling louder and louder and half-hid under the dresser where she lost control of her bowels. OMG. This little cat has so infiltrated our hearts that it is the worst thing ever to see her not well. We're taking her to the vet this afternoon. She did pop right up, about 10 minutes after the dresser incident and wanted to eat.
Soooo.... cats.

Where I am supposed to be is at the studio tour with my fellow artists. It's ok, I'm covered, but I feel so behind and so stressed out. My mother is always on my mind these days and I think I may need to find an alzheimer's support group for myself. I can't seem to get past my last visit.

Weight wise I am 256 this morning. I'm doing that Biggest Loser Challenge and had to report a 5.7lb gain. I may need to dropout but I will give it one more week before I make that decision. I can hold up to 10lbs water weight so this may still be that, especially as I had some salty fast food yesterday.

Foodwise, I am cooking from scratch today, using the crockpot which I love. I am focused on cleaning up the kitchen as the landlord will be in to turn the heat on, plus I need to feel a bit of accomplishment today.

Okay, so, it's days/weeks/months like this that really test my committment to myself and to this weightloss project of mine. I am still heading toward another birthday, still getting older, still not where I want to be physically to give myself a good chance to stay healthy and active for a few more decades. I cannot afford to get lost in the needs/perceived needs of others all the time. I also need to lose this weight so I can be around and be useful and helpful to those others. Anyway, what can I say. We all face stuff all the time. Sometimes mroe, sometimes less. I need a food program that can carry me through the good and the bad. I'm still working on that I guess.

Thanks for hearing me.

09-30-2012, 10:31 PM
Just a drive-by post for today, cuz I said I would!

On plan today, reviewing step 3. Thanks to all and to all a good night!


09-30-2012, 10:39 PM
The good and the bad of the weekend. The good: no worries about eating too much or off plan at the baseball game. We ended up with a rainout. Instead of three meals, I had one meal at 4:00 yesterday combining both lunch and dinner. Eliminating a meal and all snacks kept the calories well under control. The bad part of the weekend was having to come home without seeing a game. They are right now playing last night's game, as the second of a double header. No way I could have made the game, driven the three hours home and made it to work tomorrow. The worst part of missing the game was missing my granddaughters. I haven't seen them in six or seven weeks.

Thanks for letting me come here and be accountable. It is so helpful to make myself journal the ups and downs each day. Since I didn't get a chance to weigh this morning, I'm hoping tomorrow to see some positive reinforcement from the scales, too.

10-01-2012, 03:16 AM
Hi Everyone,
After a weekend of challenging moods I am looking forward to getting a fresh start tomorrow. I was supposed to go to a silent/dessert auction last night for NAMI (National Alliance on Mental Illness) of which I am a board member here in Fairbanks and never connected with anyone except my therapist and a dispatcher from the paratransit system I use to give me a ride and by the time each of them had offered I was in such an agitated mood that I felt it was better that I not go.
Now looking at this from a Beck point of view: By not going I was able to avoid the temptation of bidding on the various desserts that were being offered *credit* So all in all it turned out for the best even though my fellow board members are probably fuming that they had to do all the work :devil: We are headed into the colder weather it is 29 degrees Farenheit as I type this and there has been snow showers in the forecast I am not ready!

Bill my god-nephew uses that 'monalisa' smile to his advantage a lot of the time :rofl: as you can see from the picture his favorite things are his hotwheels cars and his oreo cookies. Another favorite food of his is pizza or as he calls it Pitza I have been around him more or less since the day he was born.


10-01-2012, 06:56 AM
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