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

10-01-2012, 06:52 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 (

10-01-2012, 06:53 AM
Diet Coaches/Buddies - September ended with a rainy day. That was good for the garden but almost damped outdoor grilling with guests. Miraculously, the rain paused while we did the veggies and salmon then started up again. Felt like we live a charmed life.

Eating was only OK, CREDIT moi, because I encountered a bowl of roasted almonds covered in chocolate dust. Pure evil. I could have eaten the whole bowl - it was just the right combo to suck me in. Ouch, Ouch, Ouch. I did better at dinner since it's hard to eat wrong when the table only offers veggies, salmon, and salad. Yay for simple dining.

onebyone – Hope Looloo's trip to the vet resolved her problems - sounds like a scary experience. This "still getting older" always lurks in the background to rise up as a tease when we're having other feelings. I get that whenever I'm feeling that I should have done something by now to make the feeling worse. Kudos for cooking from scratch as a way to take finite steps to go forward.

Joy (gardenerjoy) – Oh Yes, Kudos for being aware of what isn't working and then planning a response.

maryann - Happy 25th. May you have 25 more and 25 more after that.

spanky - Yay for day 3: Eat Sitting Down. Kudos for an on plan day.

Jaye (Midnightsun68) - Sorry that you missed the social aspects of your board meeting, but Kudos for saving the effort of avoiding the dessert auction. I am so not ready for 29 degrees Fahrenheit.

HaleyJu - So you'll get the entire World Series to practice eating on plan at the ball park. Ouch for the disappointment of missing a game and granddaughters both. Kudos for combining lunch and dinner to keep the calories under control.

Readers - chapter 8 Stage 5 The Motivation-for-Life Plan

You've made it to Stage 5! My guess is that your mindset about food and dieting are completely different from before you started the Beck Diet for Life Program. You no longer fear hunger, cravings, or challenging eating situations: restaurants, buffets, social gatherings, and much more. You know how to get yourself to do things you don't necessarily feel like doing because you know it's worth it. And you have also transitioned to an eating plan that you can comfortably follow for life because it allows you to create your own healthy recipes and meals and to make modifications as needed.

Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), pg 186.

10-01-2012, 09:14 AM

I hope it’s OK to jump in and join the Beck support group.

I’ve been reading the flouro pink book and working through the workbook, and have arrived at the step about finding a coach … so here I am! I’ve also been lurking on this forum for a couple of weeks while I get my head around yet another re-start of this weightloss odyssey of mine – it’s been such a long and winding road it’s gone waaaay beyond a journey!!

I’m finding some of the stages quite challenging – in particular eating mindfully. I hadn’t really thought about it before, but I eat very fast and almost furtively – my mind game seems to be if I don’t notice what I’m eating, the scale won’t notice also  Clearly a winning strategy that has worked so well in the past … not!! It’s time for a new approach – if I do what I’ve always done, I’ll get what I’ve always gotten.

I’m trying to eat low GI – I’ve tried this kind of eating style before and set free about 14 kilos (about 30lbs) but those kilos found me again when I had a long long fall off the wagon. A work friend and I have agreed to go for a walk around the lake during our lunch break at least 4 times per week – I have highly developed avoidance skills when it comes to exercise, so it’s a major credit that I have made this commitment.

For the first two weeks of not actually following a diet, I’m trying to practice good habits – making a salad for my lunch, declining the delights on offer at the many work morning teas, and making a nutritious dinner. So far so good, but I’m a notorious night snacker, and I know the going will get tough when I try to break this habit when the diet starts in earnest.

Looking forward to learning from all of you, and hope that I might be able to offer some insights along the way also.

10-01-2012, 09:26 AM
Hi Coaches!

The final family visitor left this morning. I got through these two weeks with few uncontrollable food indisgressions, and the few I had were not too bad. I'd rate it a "B", especially since we ate out lots and I didn't get to pick a restaurant but once.

I'm back on the proverbial boat and am hoping that I can return to a more structured Beckian lifestyle. I weighed this morning...up from ticker but in my acceptable maintenance range.

Koala, welcome! Glad you are joining us. BDS really helps me stay focused for the "long haul" and I have not gone over the 10# gain since starting. Prior to starting, I had gained 30# in a Winter.

Gotta run! Work calls!

10-01-2012, 11:32 AM
I really did manage the most important things I intended to do -- not everything I wanted, but the ones that worried me most. So yay!

For two days in a row, I've indulged in a treat that didn't turn out to be good. And I ate it anyway because I wanted the treat that badly. Sigh. Going to quit that now. If it's not good, it doesn't make sense to take the calorie hit no matter how much I want a treat.

I did 75 minutes of yoga late last night to meet my September goal. Now, that actually helped.

Even with a bizarre end to the month, I got to change my profile number down two pounds! Woohoo! Part of the bizarre end of the month has been that I'm eating oddly, but I'm not eating that much. I know it's not sustainable -- odd eating will lead to overeating. But, credit, for having structures in place that means there's always salad in my life, even on the most bizarre days.

WI: NC in kgs, Exercise: +75 1400/1400 minutes for September, Food: NA % op, Read my Advantages and Responses: yes

Welcome, Koala! You're off to a terrific start!

Sending healing vibes to Looloo for onebyone!

10-01-2012, 02:36 PM
No disappointment on the scales this morning....... down 2 for the week. I'm one happy girl. Thanks for helping me keep it up. Good coaches are definitely a good thing. It was nice to change the profile, but I'll be glad when my restricted time is up and I can add a ticker signature, too. I like having the visual.

10-01-2012, 02:41 PM
October. We watched the full moon rise over the lake this weekend. Enjoyed our very first episode of Game of Thrones [DH and I are both reading it]. A good weekend.

Weighed in officially on Sunday morning.

Today I'm still on plan... On Friday the Dr.'s office called to tell me about my lab results: I can now consider myself to be a "Pre-Diabetic"... Now if that is not incentive to stay on plan, I don't know what is. My husband, who is a full diabetic, is on hand to coach my return to lower carb eating and that helps. I added that to one of my Top Ten "Advantages to Losing Weight" card.

I made myself a little graph [I'm a lab rat and we love graphs...] and losing 1 pound a week until the end of the year puts me at maintenance weight before the New Year. Another incentive.

Today reviewing Step Four and giving myself CREDIT for that!

Best wishes to all in our Beck Treck!


10-01-2012, 04:24 PM

My little netbook has lost its I will post just a tiny bit--all negotiated old skool with the tab and the up and down and back and enter keys! Yikes.

Looloo is on the mend. i think we found a good vet to look after Looloo. We dd get sent home with liquid antibiotics and a syringe (no needle-just a tube) to get the medicine into her mouth. Thankfully there are no teeth in there an they clipped all of ehr claws yesterday so it was waaaaaayyyyyy easier than we anticipated this morning. 2x a day for 14days. they took blood and urine and we'll see what's happening in her tiny body. I'm just chilling out today. I have shirked all my duties but one and care not a fig that I have.

Food is better=less, within mealtimes, 80% sitting down. I weighed in at 252.2 (-3.7lbs) from yesterday. I was puffy. *credit* for caring/trying/doing again.

Ok going to try to post this now. Hopefully I can restore my mouse!

10-01-2012, 07:39 PM
Am ok here, though tired from my fun weekend in London. Saw David Sedaris and a wonderful pre-Raphelite exhibit. Food was ok, and only slightly more cals than I planned for (no Internet to check). Actually ordered salad and calamari with zucchini for dinner without realising I ordered no carbs in an Italian restaurant! Credit to me there!

Have stopped my BP medication, on doctors suggestion, for a trial, as weight loss has brought BP down. There endeth my daily dose of diuretic, with consequence of 1 lb gain, but I think I can adjust to that.

Back on more reasonable eating today and lunch packed for tomorrow.

10-01-2012, 11:35 PM
Back again for the end of day report:
Eating monitored/OP- check
Yoga class-check
Weighed this morning-��
Eat sitting down- prob 90%.
Got lots done at work, but have a pile of papers that need to be marked. I gave myself permission NOT to do them. I need some time for myself and grading at 9:00 is not being good to me. That will be tomorrow's major project.

Glad to see everyone more optimistic and positive today. Hope the week continues that way for everyone.

10-02-2012, 12:33 AM
Hi Beckians,

I'd like to come back to the group for more coaching. This summer I left for an experiment with the website "Lose It'. It helped me lose 9 pounds, and I had fun working along with some friends. But I kept coming back to the need to follow Beck skills.

Hi old friends, and hello new folks.

Today I counted calories correctly, used my elliptical for 45 minutes, and made a nice little dinner for myself. I try to be very conscious of my meal times - giving myself a paper napkin and sitting down to enjoy whatever I'm having.

10-02-2012, 07:13 AM
:welcome: Koala :welcome:

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

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

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

10-02-2012, 07:32 AM
Diet Coaches/Buddies - Eating was just OK, CREDIT moi. Dinner with friends happened for too long over a table of finger foods that continued to arrive. I failed to serve myself one plate - Ouch.

It felt good walking to gym in the cool weather, CREDIT moi. I just read that the number of repetitions I'm doing is appropriate to build muscle in a twenty-something guy, but more reps are needed as muscles age. Apparently they're hard of hearing and don't get the message to grow unless the resistance exercise is repeated. Think I'll change up a bit to see if the number of reps is why I don't yet look like Atlas.

onebyone – Oh Yes, Kudos for "caring/trying/doing." Glad that Looloo is on the mend - fourteen days is countable time. Perhaps Looloo can find your lost mouse.

Joy (gardenerjoy) – Congrats on those two pounds down. Kudos for giving yourself a "Yay" despite "not everything I wanted" - appreciate the demo that the all-or-nothing mentality isn't necessary.

Debbie (Lexxiss) – A "B" is pretty good when surrounded by guests who are relatives, no less. Glad you're back on the "proverbial boat."

Woodland - Yep, those Beck skills seem to be the secret to staying the path. It's good to have you back as a Coach/Buddy with fresh insights from your journey. Kudos for making your meal special.

spanky - Yay for graphs - this Engineer can absorb much more info from a graph than any other format. Ouch for the "Pre-Diabetic" status with Kudos for taking it as motivation to stay the path. Glad that Game of Thrones didn't disappoint.

TeachMe - Monster Kudos for your achievement, "as weight loss has brought BP down." Sounds like you made good use of your London tour.

HaleyJu - Congrats on those two pounds gone forever. You've only got four days and four posts until you're eligible for a signature. And Kudos for making a decision about marking those papers instead of mindlessly trudging along.

Koala - You are absolutely welcome to jump right in. Do I ever recognize, "I’m finding some of the stages quite challenging – in particular eating mindfully" - it's so easy to fall back into the old habits of just stuffing it down.

Sounds smart to begin working toward your eating plan starting with your fresh salads and your walk around the lake. Glad you've joined us.

Readers - chapter 8 Stage 5 The Motivation-for-Life Plan

What else do you need to guarantee long-term success? A lifetime motivation plan. If you are like most dieters, you may find it difficult to believe that your motivation could ever flag - but at some point it will, even if you practice all of your skills consistently. It's just human nature to be accustomed to the status quo.

Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), pg 186.

10-02-2012, 09:09 AM
Credit for not eating anything at DH's uncle's visitation since we already ate supper. I sat down with family and watched them ate while I drank a bottle of water. I met the uncle, who died in his 80s after a deterioration from Parkinson's and Alzheimer's, maybe four times, so this was not a particularly personal loss. Attending the funeral felt like a kind of stand-in for the two funerals I would have gone to last month if I hadn't been so far away.

WI: NC in kgs, Exercise: +25 25/1600 minutes for October, Food: NA % op, Read my Advantages and Responses: yes

TeachMe: getting off blood pressure medicine was the happiest day of my weight loss journey. I celebrated that even more than reaching my goal weight!

Welcome back, Woodland! It's great to see you here.

10-02-2012, 09:52 AM
Hello Beck Trekkers (I like that description, spanky!, being the traveller I am – I’m not a Star Trekker :))

Thank you for your welcomes – it’s nice to be here. How did I find you? Well, I have been freewheeling dietwise for the best part of a year and have managed to regain ALL the kilos that took me so much blood, sweat and tears to shed – not happy, Jan :dizzy: . I was lurking through the various support groups on the 3FC site to see if there was something that might click the switch in my brain and encourage me to once again take up the cudgel in the never ending battle of watching my weight. The Beck strategy appeals because it describes principles which recognise that one needs to change behaviours, but also gives strategies to deal with real life situations.

Today has been pretty good – on plan breakfast and lunch, mostly on plan dinner. Mindful eating breakfast and dinner. Evening munchies have been a bit more in control, but still happened. Credit x 2 ½! My walking buddy has a week’s leave this week and I stayed shackled to my desk through the lunch break ... So, no exercise and no mindful eating at lunch – need a new plan for tomorrow.

Lexxiss – great effort on not straying too far from the straight and narrow at such a social time. It’s great to know that the skills learned through Beck really do work long term.

Gardenerjoy – woo-hoo on minus 2lb! And for salad

HaleyJu – woo-hoo on your minus 2 also!

Spanky – full moon over the lake sounds gorgeous! You have a good range of incentives to keep you on track.

Onebyone – sorry to hear your furbaby is not well. Credit to you for persevering with Beck, even though you have a lot on your mind.

TeachMe – oh, a fun weekend in London – blissful memories! How fantastic that you can trial ceasing the BP medication – that’s one of my goals, good to know it’s achievable.

Woodland – welcome back, sounds like you are off to a great start. That’s a nice idea, to make your meals an “occasion” with pretty serviettes/napkins.

BillBlueEyes – sharing finger food s when out with friends is a pretty tough situation to try and stop the food party! I didn’t know that more reps are needed as muscles age – I’ve said it before and I’ll say it again “getting old is not for the faint-hearted”. Good luck with your Atlas aspiration!

10-02-2012, 10:01 AM

Credits= weighed in just now: (+1.7lbs) 253.9 this morning
-harvested my garden before the frost ruined the produce. This required me to face the weeds and my feelings about the garden and my reality vs. fantasy for it this year. Most successful were the hot peppers. I have A LOT of Thai hot peppers. Most are green, a few red nd some inbetween in a most glorious coral red colour. Amazing colours. So... plans for these are my dehydrator, with maybe a stab at making a jar or two of my own hot sauce.

I am about to harvest THREE home grown lemons as soon as I read up if it's ok to take them with a little greenish tinge on them. No wonder Toronto is not known for its citrus groves... these beauties have been growing since mid May, and were on the plant when I bought it. Over 120 days required to bring them to completion. That's a VERY long growing season for sure. We can count on 90days or so... I need to make something very special with these 3 lemons.

Oh, better go. Time to give Looloo medicine. She is on the mend. No nosebleeds since she saw the vet THANK GOODNESS. Oh, here comes DH. Will be back later...

10-02-2012, 02:16 PM
Reviewing Step 5 today on eating mindfully. I read the sentence about there being up to a 20 minute lag between eating and my brain saying "Full". Trying to focus on that--generally I eat as fast as my terriers and then wonder why I get so full my stomach hurts. Going to try to eat a reasonable meal and then WAIT 20 minutes before diving in for more.

Today I am OP but I do not have a plan for dinner. I realized that I knew exactly what I'd make for my 6yr old when we got home, but had not made any provision for myself. I WILL have a plan by the time I leave work today!

onebyone--I tried to search your posts to find out about Looloo but couldn't find them (?) Instead I will send you a cyber-hug, having been through the wringer with my Cairn Finn last month. It does sound like she is improving and hearing that makes me happy! Also, I saw a wonderful movie called Ushpizin that featured a very special lemon, that too made me smile!

Trek the Beck!--spanky

10-02-2012, 04:33 PM
Hi folks! I've been lurking on the site for awhile, reading success stories to try to gain some motivation. One of the success stories mentioned the Beck forum. So I found this forum and promptly checked out both books from the library. I've been reading the pink book for a couple of weeks and using My Fitness Pal to track my calories. So far, I like the positivity Dr. Beck conveys. What she says about how thin people "think differently" really makes sense.

I've peeked ahead to the green book and I'm honestly not very excited about seems like a "diet" that I don't think I'll be able to stick to. For those of you who have lost on Beck, did you follow the green book? Are you maintaining your weight loss with it?

I'm hoping to lose 30-40 lbs by next summer. Looking forward to "meeting" all of you!

10-02-2012, 10:16 PM
Hi Everyone,

Thanks for the kind welcome back thoughts. I never stopped doing Beck skills, but was trying to add more accountability through posting with family and friends. It was motivating, but in the end, I have to motivate myself.

OnebyOne: My peppers were the best thing out of my garden this year too. I froze some, and will hang others by threads to dry. If you ever get the oil in your eye, milk is something that will take the sting out.

luxy: I like the pink book best, but all the books say some unique things and that can be helpful. I never used the diet part of the green book but I think some found it helpful. I'm a calorie counter myself.

Today was a good day overall. I'm enjoying making sandwiches for lunch. I work hard to do mindful eating - even staring at the food - to be sure I slow down and know I've eaten. I had to do some problem solving on a work issue, then change the subject in my mind so I didn't dwell on it. I think I was successful, and feel relaxed now.

I enjoy reading all your news.

10-02-2012, 11:11 PM
Coaches and Buddies,

Sorry I don't have time to address each of you this evening. This is the end of a grading period and I am up to my eyeballs in things to do. I worked for quite a bit over after school was out this afternoon and as a result I was really really hungry when I left. Because I was mentally and physically dragging I stopped by the coffee shop and got a skinny latte and added it to my usual snack. Even after finishing the coffee and snack (peanut butter) I was still hungry, but powered through the 20 minute wait to see if it would go away. It did and I was able to stay away from other evils until dinner. Overall I still ended the day on plan. (Credit to me!!) The scales are being kind to me this week and for that I am also grateful. (a little more credit due)

10-03-2012, 06:57 AM
:welcome: luxy :welcome:

And, even though you been here for three years, :wel3fc:

10-03-2012, 07:13 AM
Diet Coaches/Buddies - Eating was good enough, CREDIT moi. Dinner was the salmon left over from Sunday - so good. I even like that the house smelled of salmon for a while.

Rained on and off all day so life kept happening with little exercise. I finally found the right place to put away my rain pants from my August vacation; I couldn't have just put them on and gone out for a walk in the rain.

onebyone – Neat that you have a dehydrator - I'm still on the fence about getting one. It is hard to believe that you can do citrus fruit in Toronto. Yay for Looloo on the mend.

Joy (gardenerjoy) – Visitations and memorial services are difficult for food since there's usually so much.

Woodland - Kudos for "work hard to do mindful eating" - that's so easy to forget. It's terrific that you can ponder a work problem then shift your mind back to reality.

spanky - It's a big deal to meet the challenge of waiting for our brain to signal satisfied instead of waiting for too stuffed to continue. Kudos for working on that.

HaleyJu - Thanks for the super demo of using a 20 minute wait to let hunger disappear before eating more - Kudos for that.

Koala - This is a part of Beck that also appeals to me, "gives strategies to deal with real life situations." Kudos for getting those evening munchies "a bit more in control."

luxy - Thanks for the reminder that Beck talks about "how thin people 'think differently'" - it's such a fun challenge to start tweaking our own thinking in that direction. It's kinda neat that you heard about Beck from a 3FC success story.

I used the pink book - long before the green book was published - so I still tend to think in its terms. The separation of the strategies into daily tasks was appealing. The green book adds the idea of Memory Box which is neat. A good comparison of the two books can be found here ( Glad you've joined us.

Readers - chapter 8 Stage 5 The Motivation-for-Life Plan

Dieters' motivation usually decreases when the rate at which they are losing weight has slowed or when they are in maintenance. In either case, they find that it's not as rewarding to step on the scale each morning because the number doesn't change very much. By this time, dieters may not feel the same degree of pleasure as they previously did, because it's no longer a new experience when they look in the mirror or shop for clothes. They also may not get as many compliments because the people around them have also become accustomed to their weight loss. On a day-to-day basis, most dieters get so used to living with their thinner, healthier bodies that they don't even think very much about how they looked when they were heavier; had to wear larger-sized clothing; felt embarrassed or self-conscious in many situations; were less energetic and less healthy; and generally just didn't feel very good about themselves.

Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), pgs 186-187.

10-03-2012, 10:06 AM
Hi Coaches!

:welcome2: luxy! I originally followed the pink book/notebook but find parts of the green book, especially the lifetime plan quite helpful, as I work towards a maintenance weight.

It's a pool day here. There always seems so much to do but I'm recognizing two important priorities...getting my food situation back on track after the two weeks of family AND getting some rest. Everything else can wait.

My food choices were very poor yesterday and I'm trying to acknowledge both physical and mental exhaustion...not just tired. It has been such a long haul for me yet I am finding gratitude that I didn't just jump off the cliff with food.

I perceive the stress to continue and I'm going to try and take these next 3 days to try and reboot both my Beck and South Beach programs and come up with the new and revised plan. Last eve as we were traveling I was so tired and really didn't want to cook. Our fav restaurant would have offered a relaxing and somewhat normal experience yet with off plan food. credit for walking in the door of our home and pulling out the on plan foods which would make a satisfying meal. Ouch for continued snacking afterwards but one step at a time.

Take care everyone!

10-03-2012, 12:33 PM
Yesterday went completely off the rails.

But this morning, I seem to be in a better place. At least, it's more obvious what I need to do to get in a better place. And I'm doing it. (Credit!)

WI: +0.5 kgs, Exercise: +50 75/1600 minutes for October, Food: NA %op, Read my Advantages and Responses: yes

Welcome, luxy! I liked the green book because of the phases instead of days. It helped me to work on several things at once over a period of a few weeks rather than a day per task approach. I ignored the diet in the green book at the beginning. I did finally try it and lost weight really quickly -- but that was because a low-carb diet is so foreign to my way of doing things that I wasn't eating enough. It did help me transition to a higher protein lifestyle, but I moved on to a different plan with more flexiblility.

10-03-2012, 01:26 PM
Good Morning, Coaches.

I have been absent for a few days - mostly working on my next MFA in Writing project and hanging out with DS and DH. I spent my 25th sobriety birthday on Oct. 1 feeling grateful for where life has brought me. 25 years ago I was over 200 pounds, depressed, anxious and had just finished two trips to the psych ward for suicide attempts. Today, I am sober; slimmer with the best husband and the most beautiful son in the world; a 22 year long avocation of a career, friends and mostly peace.

Luxy and Koala: I chose Beck because the principles are similar to the steps I took to stay sober for so long - take action, give yourself credit, be willing to do "it" differently no matter how uncomfortable things get, and tell the truth everyday about what is going on.
BBE: Thanks for remembering my bday.
gardenerjoy: I understand what you say when you say your food is wierd and that it always leads to overeating in the end. Thankfully, I didn't have to change my ticker upwards because the amounts of food I have been eating are small. Things have to go back OP, though.

I can't remember who said it but today's rule is: Wait twenty minutes to see if you're still hungry.

Best to all.

10-03-2012, 09:30 PM
I had every intention of starting to post daily again, but I think I need to reexamine the true possibility of that (still getting used to the changes motherhood has brought to my life). I think I'm in the "contemplation" stage of this all. I am definitely thinking and planning for change, but just haven't fully committed yet. I hope to get into a grove soon. I'm taking stock of my current nutrition and eating needs (as a breast feeding mother, those are different than pre-motherhood) and learning where I can make adjustments. My weight seems to be holding steady, but some of my food choices aren't making me feel great and will not help me maintain in the long run. Exercise is still a struggle (sigh).
Hoping to work towards at least 3 posts a week.

Maryann- Huge congratulations on 25 years of sobriety, and the awareness and recognition of all the positive changes in your life. I can imagine it has been quite a journey.

10-04-2012, 06:42 AM
Diet Coaches/Buddies - I did put on my Gore-Tex and go for a walk in the rain, CREDIT moi, stopping by the library as I went. Unfortunately, two books jumped into my backpack as if I had nothing else to read. Gym was gym, CREDIT moi. I did try a couple of extra reps on a couple of sets since I'd recently read that older muscles take longer to learn than younger muscles. Maybe. The optimum way to exercise generates more opinions than the optimum way to lose weight.

Eating was good enough, CREDIT moi. At one point I did choose an activity rather than a handful of nibbles. A good start - wish it was 100% for the day.

Joy (gardenerjoy) – Yay for "in a better place." At the library, I stood in line behind a kid whose head didn't reach the counter - a very serious customer. The librarian admitted that her "little customers" bring her the most joy.

Debbie (Lexxiss) – Exhaustion seems to trump everything else - seems wise that you're making that priority one. Kudos for making dinner rather than the comforting favorite restaurant.

maryann - Sometimes "hanging out" is just the best. Thanks for the lovely description of your last 25 years.

ChefJoona - This motherhood business is a pretty dramatic impact. Would think that "thinking and planning for change" is a Kudos worthy first step. Have you checked out the 3FC Pregnancy and Nursing Forum (

Readers - chapter 8 Stage 5 The Motivation-for-Life Plan

Healthful eating will probably always take
some effort, but it generally gets easier as
time goes on. If you don't put in the effort,
you will lose the advantages you have gained.
Isn't it worth it to keep making the effort?

Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), pg 187.

10-04-2012, 07:50 AM
No time to post yesterday. Eating was marginal. It could have been better. Credit though for not plowing through the kitchen as I could so easily have done. Yesterday was a perfect example of the type day that led to me gaining 40 pounds in 2 years. I'm tired, against the wall with some deadlines and juggling to many issues. Today I'm going to take time to breathe and go to yoga. I need to take care of me.

"If you don't put in the effort,
you will lose the advantages you have gained."

If that's not the truth, I don't know what it.

10-04-2012, 08:46 AM
Hello Beck Trekkers!

I didn’t check in last night as I managed to snag free tickets to a pre-release screening of the film “The Words” with Jeremy Irons, Dennis Quaid and Bradley Cooper – a great cast! The film was so-so, very slow moving and I think the story could have unfolded in a different way to better hold my interest. We went to a Malaysian restaurant afterwards, and made pretty good choices – a chicken dish and a green vegie dish with light sauces and minimal coconut milk – credit! Today has been reasonable eatingwise – still not an angel with the night munchies, but I am trying to get some discipline happening in time for that phase of BDS.

Onebyone – I hear you on the gardening – we are just coming into spring and I have been considering the weeds (aka triffids) that are overtaking my courtyard – no action on my part as yet, they live to see another day! I am waiting for a couple of weeks before I plant any seedlings – still can’t guarantee that we have had our last frost for the year. Good to hear that Looloo continues to improve.

Spanky – that’s a good reminder to know that your stomach takes 20mins to realise it’s full – it gives purpose to the mindful eating strategy.

Luxy - welcome! Thin people thinking differently was a very powerful insight I gained from Dr Beck – even more powerful was the understanding that I could change my thinking too.

Woodland – eating mindfully is one of my struggles too – I have to pull myself up short and remind myself not to bolt my food and to really think about how it tastes, the nutrition it’s providing me etc.

HaleyJu – wow, that’s awesome you were able to resist hunger urges and stay on plan – big credit to you!

BillBlueEyes – it’s so good when you can review the day and know you’ve stayed on plan – credit indeed! Strange to say, two books jumped into my bag at the shop today! One about the Sandakan death marches of WWII, and the other the latest Marian Keyes, which will give me a laugh.

Lexxiss – yay for making the decision to stay on plan even when tempted by your fave restaurant combined with bone numbing tiredness!

Gardenerjoy – well done at clambering back on to the wagon – that’s what it’s all about!

Maryann – what an amazing life journey you have experienced which has resulted in a true appreciation of where your life is at now. It’s interesting that you see parallels between the strategies to give up alcohol and the Beck strategies. We have quite a lot of advertising on quitting smoking – and I think many of those strategies could apply to Beck also, eg one ad showing on TV is about building up the resistance muscle – very Beckian!

ChefJoona – there are lots of internal and external changes to contend with as a new Mum – be kind to yourself.

10-04-2012, 02:49 PM
- take action, give yourself credit, be willing to do "it" differently no matter how uncomfortable things get, and tell the truth everyday about what is going on.

Thanks maryann for summing it all up in one sentence. Good reminders.

10-04-2012, 11:01 PM
Telling yourself the truth - I love that. It helps me when I start to sneak something. I remember that every night I check in with myself and I will report what happened.

Going well here, just busy and dealing with the cold weather creeping in.

10-04-2012, 11:20 PM
Telling myself the truth---- Self, you better watch out! The scales have done a back track for some reason and you are losing resolve. You have been stressed which translate to desire to eat. Yes, self, I know that you have done pretty good but there was that handful or so of nuts that you really didn't need. Ok, self you get credit for going to yoga. That was a good thing. Remember though, this weight loss thing isn't a smooth downhill ride. You've got to keep on going when you hit the bumps.

(Note to self: See if you can't attempt to smooth out some of those bumpy places so you can maintain control)

10-05-2012, 06:10 AM
Diet Coaches/Buddies - Exercise was a walk, CREDIT moi. The lush green of summer is turning brown and sparse. The great riot of leaf color isn't as apparent in the city as it is when you look across the woods of Sugar Maples in Vermont or New Hampshire. I do see an occasional brilliant red Japanese Maple.

Meals were on plan, CREDIT moi; snacks were high as I dealt with tension with tree nuts, Ouch. I'm traveling over the long weekend so I hope to get this snacking back under control by a change of scenery. (My plan is to post daily since the Internet should be available. If WIFI fails me, I'm back home Tuesday.)

Woodland - Gotta love the accountability, "I remember that every night I check in with myself and I will report what happened."

HaleyJu - This one should go in a marquee over the front door, "I need to take care of me." Kudos for the yoga despite too many deadlines.

Koala - Yay for tickets to a pre-release screening - you can now be smug as the rest of the world sits through the hype, LOL. Kudos for good choices at the Malaysian restaurant. It's such a good part of life to be able to enjoy eating out with no fear.

Readers - chapter 8 Stage 5 The Motivation-for-Life Plan

Like most dieters, it is likely that you will eventually begin to take for granted the advantages you have achieved. You don't consider the fact that these advantages would vanish if you were to gain back weight. After Catherine had been following her new way of eating for a year, she forgot what it felt like to feel uncomfortable eating in public, how hard it had been to find well-fitting clothes, and how self-conscious she had been when she huffed and puffed climbing stairs. Like Catherine, once you begin to take such advantages for granted, you may repeatedly battle the sabotaging thought, [I]Is all this really worth it?

Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), pg 187.

10-05-2012, 09:39 AM
Good Morning,

Yesterday was on plan but whirlwind busy! I noticed the days meals were all low fat and now realize that is why I was frantically hungry. I get a credit for noticing that--I need to include some fat somewhere or I go redline!. Today there is peanut butter on the menu.

Working on my Environment. Step 7, I think. I have made sure my drawer in our work fridge is fully stocked with emergency food on those mornings--like today--when I have to fly out of the house without a lunch. I am ready--mucho credito!

The arrival of my first Kindle Fire has launched me into a new mini-hobby. I've become enamoured of the Bossa Nova genre [think "Girl from Ipanema"]and so have started a music collection. I feel hip, esoteric and thin when I have it on.....! :D

10-05-2012, 11:26 AM
Hi Coaches!

This morning I weighed, even though I didn't want to. credit. Yesterday, all three meals were OP, snacks were not. It is still progress.
I've started back reading in my Beck pink book. Chapter one seemed appropriate.
"Whether you're depressed or content, a stay at home or working parent, a binge eater or social eater, a dieting novice or dieting pro-the Beck Diet Solution can help you."
The reality of my situation is that I haven't "fallen off the wagon", I just need to get back to the motivation for life plan. I do take alot of things for granted and while I'm sure not what I used to be it's time to be more vigilant.

I'm working on the new and revised "plan" which will work for me in my current circumstances. credit.

Have a good day everyone!

10-05-2012, 03:57 PM
Good Morning, Coaches.

Last couple of days seem endless. I am doing my job successfully, working my plan the way I should but I never give myself credit. When something goes wrong, I feel alone and then, the little girl in me flies into a rage. I have worked so long to try and control it. I know I am better than I was. My whole goal is to remain the adult when I am with DS. I am not perfect. We talk about it and DS says," Mom, no one is perfect. everyone has something hard to handle." This is the same special little guy (10) who is scared watching the Avengers. I ask if he wants to stop watching it and he says, "Well, the good characters haven't been established yet so we will have to wait for things to turn around." He said a mouthful.

Off to Tahoe with some girls with long term sobriety to celebrate bday. Food has still been weird but I haven't eaten much of it. It is what is is. Neck/shoulder is better and I went to step class today. Weight is at ticker.

Welcome back Chef Joona and congrats on baby.

10-06-2012, 06:21 AM
Diet Coaches/Buddies - Typing from a borrowed computer that must be 15 years old. Spent the day driving, talking, and eating. While driving, I stuck with my planned food - mostly baby carrots that soothe my soul when I begin to think that candy or chips is what I want.

At BIL's house, M&M's were going down. I resisted those, feeling like a hero, CREDIT moi. Then dipped into the bowl of peanuts, Ouch. At dinner I ordered as sensibly as possible. After I asked if I could substitute something for the french fries, the whole table switched with me to baked spinach with rice. I left half the bun that came with the grilled chicken so I felt that I did well mentally which is what I needed. Calorically, it probably wasn't so great since cheese and glop of all sorts was everywhere. This was one of those restaurants where you pass the dessert counter on the way in and start salivating, so just refusing dessert was a success.

spanky - Yay for "hip, esoteric and thin" - methinks that getting our self image in the right direction allows the rest of our brain to follow. Super idea to have a stocked fridge at work to avoid the easy alternatives.

Lexxiss - Kudos indeed for recognizing that you need to change your plan. I do know about snacks that need to be brought under control.

maryann - Glad that your neck and shoulder is better so you can enjoy your Tahoe trip. I love the wisdom of your little man.

10-06-2012, 11:21 AM
Credit yesterday for choosing not to eat a donut at work! Was tempted multiple times.

Working to add in more protein into my diet. DH is responsible for dinner on Fridays and usually its something fried and greasy. Last night he picked up some lean chicken, which I really appreciated and we had a nice healthy dinner.

Bill I will check out the pregnancy and nursing forum... thank you!

In therapy I am working on developing strategies for self care... Would any of you be comfortable sharing what your self care techniques are?

10-06-2012, 01:09 PM
I've been reading some of my mother's journals. She found better living through brain chemistry (prozac). I've been suspect of my brain chemistry the last couple of weeks. It suddenly occurred to me that I was doing much better in recent months than I have in the last couple of weeks and that my diet changed -- I've become lazy about eating lots of carbs and not much protein. Maybe I can fix my brain chemistry through my nutrition instead of pills. That's a new motivation for me and it really worked yesterday. I have a food plan today, too, for the second day in a row -- credit! It's probably too soon to notice a change, but I'm feeling more hopeful today.

WI: NA kgs, Exercise: +0 195/1600 minutes for October, Food: 90% op, Read my Advantages and Responses: yes

ChefJoona: On self care. Exercise is a biggie for me because it improves my mood and my sleep -- everything in life is better when those two things are improved. Another big one for me is a hot bath and a good book, which really helps me relax and take time for myself.

10-06-2012, 03:22 PM
Hi Coaches,

I'm staying accountable to my calorie counts and exercise schedules. The cold weather is getting me a bit stressed, so I'm focusing on solving my negative thoughts about the challenges winter brings.

I'd like to take some time today to try on pants. The size I'm wearing right now is starting to feel large. Can I wear my smaller pants yet? That will be my fun Saturday afternoon activity once all my chores are done.

ChefJona: I try to give myself free time to just relax in the evening. I watch TV shows I like, cuddle with my dog, zone out. I also enjoy doing my Beck accountability in the evening when I can focus on reviewing my day. During the day, I suppose doing mindful eating, and giving credits when I think of it give me a sense of quiet self care.

I enjoy reading everyone's updates

10-06-2012, 04:14 PM
I am writing this as a confession, but I don't really want to use that word. Using that word adds to the recurrent theme of 'sneakiness' in my life (or at least my health life).

What I want to share, then, is that I am not exercising. I stopped when I went back to school a month ago and have done nothing since. I say 'nothing', but I do not want to feel guilty about it.

I want to give myself credit for staying on my food plan, the one that's right for me, most all the time. I stay accountable for what I eat everyday and record my eating on my fitness pal. I am mildly flexible day-by-day, but pretty spot on in the weekly totals. I am aware that exercise is essential in the long run, but for today I have to put my eating plan as top priority, followed by my family and my teaching. At 56 that's the best I can manage and I'm okay with that.

I think this might sound defensive, and I'm not feeling that way. I feel proud that I am managing as I am because I haven't always been able to do so. But I wanted to say this because I feel proud of all of you who are getting in your daily exercise, but I also want to give myself credit for knowing what my limits are at the moment and not find myself inferior.

And while I'm here, I want to give myself credit for today's eating. I had a plan, which was side-tracked by necessary visit to elderly aunt and the big family lunch that was there. I ate, with a slightly wary eye, but did not pass on any particular food. Wen I got home I entered my food into my counter and was within 3 calories of what I had planned for. Maybe I have learned a thing or two about portion control!

Happy trails to us all.

10-06-2012, 06:03 PM
Saturday Greetings!

I sat with my Beck journal and reviewed this first week back on plan. It looks like I need to evaluate since I doubt I'll see any loss by weigh-in Sunday. I'm OK with that since I stayed OP all week, but had decided to try "DietTwo" which for me was the Diabetic plan my husband uses.

What didn't work: Probably reasonable calorie intake but at least 2-3 times the carbs that I normally would have on a diet. Next move:So I'm switching back to Atkins with the same calories but far fewer carbs.

Also only did 3 25 minute walks. That is just not enough exercise. Next move: I'm adding 2 weight sessions and 1 bike ride to the 3 walks for the coming week.

I've stocked the groceries better for the coming week as well.

Teach me: I totally hear you about fitting exercise in. This week I'm tweaking it upward. I'm 55 yrs old and realize it's critical, but there seems to be so much expected of me by my family and job that I have to find stray moments to tuck it into or it doesn't get done.

BillBlueEyes-Double credits to you: finding a way to log in here and keep us all encouraged AND survivng the gauntlet of all that tempting food!

ChefJoona Sometimes I pile all my dogs on top of me on the couch and read a novel. Sometimes I go to our new beach digs and paint a room while listening to Bossa Nova albums. Sometimes I brew a thick black, expensive pot of coffee and savor a couple cups . Lucky for me, I like it black! And, working with my menus and Beck cards is becoming a self care ritual as well.

woodlandI get you about winter--here in Michigan there's plenty to get ready for as well. New Pants! I SO want to wear a sleek pair of ankle cropped pants a la Audrey Hepburn! That's one of my Goal weight rewards!

Best to all as we Beck through the weekend! Weigh In tomorrow for me.


Nature Girl
10-06-2012, 09:51 PM
Two weeks ago when I was home to my scale I had only lost one pound and was buzy like crazy and that was disappointing. This morning I saw 199.4!!! I am so proud of myself! I have worked so hard for this goal and I've kept control of my eating in my new glad I finally saw results. I've noticed that all my work pants are falling off my hips, and t-shirts are loose that used to cling. Good for me! A big milestone.
I now want to add exercise back in (besides the obvious workout of 18 5 year-olds all day long). I'm going to take my bike with me and start riding right after the kids leave in the afternoon - while there is still light, and for now, sunshine.
I finally got internet service at my new place this past Thursday and now I'll be able to check in more often and do more personals, for all of you that share so much wisdom every day.

10-07-2012, 07:06 AM
Diet Coaches/Buddies - A day driven by plans of others, as happens when visiting my DW's family. I did get to have a one on one conversation with my MIL whose hearing at 95 precludes much conversation at all. She no longer remembers the scientific name of each plant in the yard where she gardened for 50 years, but she absolutely remembers who gave it to her and where both she and her late DH had augured where to plant it.

Food wasn't particularly good - Ouch. I did make OK choices at dinner from a typical family spread. I wanted to try the local meat loaf, which I did. There were veggies including sweet potatoes that has some sweetener added. No one else noticed that there was no salad. Perhaps my exercise of the day was that I washed dishes since an event with 3 year olds and a 95 year old consumes a lot of other adults' involvement. Triumph of the day was the purchase of a new light weight jacket at a yard sale for $5 - just what I needed since the one I'm currently using has a zipper that has a tendency to get stuck at inconvenient times.

ChefJoona - Yay for a DH who'll cook what you need. My best self care action is to drop the thing that's causing tension and take a walk somewhere that gives me joy.

Joy (gardenerjoy) - My guess is that the impact of food on the brain is woefully not understood - perhaps because there's not a single corporate food entity that can make money by sane eating.

Woodland - Congrats on pants that are too large - no better NSV than that. Are you going shopping in your closet?

TeachMe - You make such an important point: we all have such difficulty accurately tracking our eating and exercise without getting caught up in feelings about it. Would be great if there were an automatic computer program that registered that data publicly so that there could be no guilt. Kudos for mindfully facing your life "with a slightly wary eye" and recording accurately. You're making the right platform from which you can later choose to remain the same or make changes.

spanky - Kudos for accurately tracking your eating so that you can make choices as you deem fit. Hope you can get in some fun bike rides before the weather sets in.

Nature Girl - Welcome "!!!!!ONEDERLAND!!!!!" - with Monster Kudos for remaining sane after a period of chasing 18 five year olds. Congrats on the ill fitting clothes - just about the best feeling in the world.

10-07-2012, 07:55 AM
Hi Coaches!

My mantra yesterday was *resist resist resist*. I was willing to say no to every single temptation at work, which included a coworker's homemade pumpkin bars. credit. Two days 100% OP have me feeling back to my energetic self. I have weighed this morning and the numbers move back down.
I am super consumed with work and an extremely important business negotiation, which I need to strategize at home and find a way to assist my 91 yr old mom with the "moving forward".

Warm wishes to all and a special Kudos to NatureGirl for persistance into onederland!

10-07-2012, 11:03 AM
Hi! Checking in. I've been struggling. Today a friend told me how she wrote down 198 reasons she needs/wants to get to a healthy weight. I thought to myself "What a good idea". Knock knock, Who's there? That's what Dr. Beck has us do right off the bat. I think I need to get down to basics. Perhaps even start at the beginning of the book. I do have an appoiontment with a Registered Dietician next week. I don't know if she'll have any 'magic notions', but - I wouldn't hurt. I just can't decide on a plan to use.

I've been feeling ashamed of my eating. That's bad.

We are going to my bil and sil's for dinner. I have a wonderful sister in law (dh's sister) However, his brother and sil are not nice people. They appear to be nice. But, when you hear their background comments about their actions... it's apparent it's not sincere. They were so unkind to dh's mom in her last years. But, we promised DH's mom right before she died we would still see them a couple times a year. Here' we go.

Thanks for listening. I will check in tomorrow. I promise this to myself.

10-07-2012, 12:46 PM
Just a couple of quick technical questions: can anyone tell me how to add a tracker to my posts? What does the little egg-shaped thing with a red exclamation mark at the bottom left of my post mean?

Down 1.5 this week. Credit!

Why is it so easy for me to want to reassure others who are feeling ashamed that they are doing the best they can at any given moment, but not so easy to say that to myself? Credit to me for becoming aware of that.

10-07-2012, 02:56 PM
Third day in a row of working a food plan! Woohoo! I really am feeling better, now. Not great, but within the bounds of normal for the autumn hayfever season.

WI: NA kgs, Exercise: +35 230/1600 minutes for October, Food: 90% op, Read my Advantages and Responses: yes

Naturegirl: Yay for ONEDERLAND! That's a terrific place to be!

Beverlyjoy: hugs for struggling. Good for you for showing up today when you've got an unpleasant dinner hanging over your head. I'm very interested in what the Registered Dietitian has to say. Since you are having trouble choosing a plan, why not go with whatever s/he gives you?

TeachMe: To get a tracker, click on UserCP at the top left of the menu bar. Click Edit Signature. The top line of instructions has "click here to get started" for making a tracker. The egg with the red exclamation point is what you click to report bad behavior on 3FC -- usually it will be someone trying to sell a diet product.
I just read a blog post about self-compassion that you might like today:

10-07-2012, 05:37 PM
Got a tracker! Thank you, Joy! (

10-07-2012, 09:49 PM
Hi Coaches,

Yes Bill, I'm shopping in my closet. I had maintained 130-133 lbs for a year, so I have those clothes ready to go. Yea! for your new jacket. I'm a thrift store shopper, happy to pay less for recycled clothes.

Have a great week everyone !

10-08-2012, 12:41 AM
I've missed a few days checking in and it's taken several minutes to go back and read your posts. Congrats to those of you with victories both on the scale and in the closet. Empathy and understanding to those of you that are struggling. I totally know where you are coming from. Today I am on both sides of the fence. The scale dropped a pound for the week, I tracked (as truthfully as I could) all the food that I ate, I made some good choices when we ate out yesterday and I have gone back to read my advantage cards as well as making myself a reminder of "the Beck rules" note card. Today I admit that I still have not increased my exercise. I know that the time will come that just cutting back won't be enough. I'm going to have to remind myself to "Just Do It".

Tomorrow may prove stressful. We are moving FIL to a skilled nursing facility. He has dementia and has been in a dementia/Alzheimer's facility since August. After two stays in the hospital in two weeks, we now need to up the care level. We are all hoping that this move is not as traumatic for him and us as the one was in August. I WILL NOT EAT MY WAY THROUGH THE DAY TOMORROW.

Teachme --- I got a ticker, too. I like having a visual to remind me where I among this journey.

Here's to a good week everyone. We deserve it.

10-08-2012, 03:01 AM
This evening, trying to plan my outfit for teaching tomorrow, I tried on two pairs of pants that used to fit 3-4 months ago. They didn't. Thus, you find me back here, after a long absence. Getting back on track and trying not to dwell too much on this ickiness.

Credits: Recorded food from today and noted that portions are too large; checked in here; made my plan for tomorrow. Pulled out my Beck books and put them in plain sight.

Goals: Exercise 4 times this week. Plan food all week. Try as much as possible to cook at home. Give myself credit. NO late-night munching.

Haven't had time to catch up with past posts, but I look forward to reading how y'all are doing.

10-08-2012, 06:46 AM
Diet Coaches/Buddies - After several days of eating, talking, and no exercise, we leave for a six hour drive home this morning. I look forward to a place where I can get my routine back in order.

I did make a few sane choices when we purchased dinner components for a full table of multi-generations last night. DW and I were the only takers for the green salad and the sharp broccoli-rabe dish. CREDIT moi for avoiding the various pastas. And sorta half a CREDIT moi for having only one of the mini brownie things that were being passed around after dinner. Extra hours at the dinner table are a challenge.

Lexxiss - I need to borrow your "resist resist resist*" to get my head back from yielding to group pressure. Good luck with your business negotiations. Kudos for not planning to eat your way through them.

Beverlyjoy - Neat idea to get a dietitian's input to help your head work out a new eating plan. 198 is a lot of reasons; 20 suffices for me.

TeachMe - Yep, Kudos indeed for recognizing that you need the same compassion for yourself that you are so willing to give others. Congrats for getting your signature ticker installed. The 'egg' beneath your avatar turns yellow when you're on line - for example, as I type I can see that you're also logged in and you can see that I am as well.

Joy (gardenerjoy) - Yay for feeling within the bounds of normal. May you survive hay fever season.

Woodland - Yay for thrift store shopping - particularly when the weight is changing.

HaleyJu - Sending supportive thoughts for the challenges of moving your FIL to a different facility. This dementia business is ruthless. Now this is terrific planning, "I WILL NOT EAT MY WAY THROUGH THE DAY TOMORROW."

MaryContrary - Clothes are viscous at remembering our size. Kudos for recognizing that getting back on track is best done without dwelling on the iciness.

10-08-2012, 09:42 AM
Hi Coaches!

I completed day 3 back OP...feel much better. credit. weighed this morning and the scale moves down now. credit. My work strategy was a success yesterday, as I pledged to resist all work food and did. credit. The boss even waved the pumpkin bars under my nose. One was offered for me to take home and I said no, knowing even the small amount of sugar/fat/white flour often triggers more unplanned eating.

:wave: everyone. I must be to work in 5 min...wanted to check in.

10-08-2012, 11:48 AM
Good Morning, Coaches.
Back from Tahoe. Interesting food experiences. Two of the gals I was with were on the boomerang side of having lost forty pounds and had now proceeded to put it all back on and then some. I was aware of how they ate, enormous portions with determination - steak and ribs at dinner, ice cream two different times in one day. I also saw the physical discomfort of clothes that didn't fit and their body's rebellion at the poor nutrition. I was moderate but not OP. I split entrees with the other gal there, had nutritious modest breakfasts and try to sit down to eat a few times. I came home two pounds above ticker which could really be sodium.

I feel like a prisoner released from a life sentence. I have so much compassion for compulsive overeaters and although I am not cured, I am certainly not the eater I was. I am checking in here, then I will look in the fridge and plan the day's food. Then I will LOG it into the computer. My plan is to sneak in 25 minutes in the stair master after I take MFA packet to the mailbox.

Some really good news: My short story has been accepted for publication in a literary Review which is sold on Amazon. What a trip! Credit to me for not giving up even though I am pretty disheartened right now in my program.

Chef Joona: self care for me is allowing myself to be alone in my house and putter with no agenda. That probably isn't available to you with a new baby. I have been there as well. When I had a newborn, sleep and a shower were the best things I could do for myself . . . and to get off my back. First things first - it doesn't matter what the house looks like, if you have the same meal three days in a row, if you forget bdays. The period you are in right now is precious and (believe me) fleeting. I think back and wish I could have a few of those days of me holding my baby son on the couch for hours.

Best to all.

10-08-2012, 12:00 PM
Credit for weighing myself, working toward getting back on track with my exercise minutes, and writing a food plan for the fourth day in a row.

BillBlueEyes reminded me of another credit. At a meeting last night, the participants passed around a bowl of Halloween chocolates. I passed it twice without taking any, with the thought "It's not about me." It helped that the woman next to me did, too. Which makes me think that sometimes I help others when I make the best choice for myself.

WI: +0.65kgs, Exercise: +70 300/1600 minutes for October, Food: 90% op, Read my Advantages and Responses: yes

maryann: Congratulations on your publication! That is so cool!

10-08-2012, 12:37 PM

I feel as though I have been off in the woods licking my wounds. Too many things piled on me and I just slunk away for a bit. I'm back now. Things are improving, or I am more at peace and acceptance about them, and now I see that I need to pay attention to my body, my food, my eating, my choices with both eyes and all of my brain. *credit* for weighing in today at 256.2. Onederland is in the cards for me for 2013. I'm going there. I'm going to be there. I mean it *stomps foot*.

We went to my MIL's for Thanksgiving dinner yesterday. DH still has not told his mom about his recent diabetes diagnosis, but when she was wondering why he wasn't having any of the cola beverage she bought for him, I told her he'd given up sugary pop. Oh, he's on a diet, she said. And she never pushed it. Had she been told he has diabetes the questions and the worry would have been a big big talk, but a diet? No problem. No questions asked. I am not going to break his confidence though I do think his siblings should know for their own health. However. I have other fish to fry.

DH has been incredible about his diet changes. He walks at lunch now, 5x a week. He never has white carbs--well maybe never is too strong--90% of the time he is eating a protein and veggies: salad and green things. No wheat, potatoes, rice-though he never liked rice. His pants are hanging on him now. I estimate he's lost about 30lbs in about 3 months. It was good as he was at the top end of buying clothes. The 3x sizes were sometimes too tight. But, as if this wasn't motivation enough for me (it was, truthfully, irritating that he seemed to just make the swtich to this "ideal" way of eating so easily when I struggle with it daily/endlessly/for 4 decades now - insert envy here ______), and then something happened that has given me motivation to focus again on getting my weight down some more.

.... at this point in my story I will *take credit* for maintaining a 35-40lb loss so far this year. CREDIT

So, motivation #1: DH has had a large boil on his back that has persisted for 35 years. YEARS. It never healed completely. He had no hope of it healing. And yesterday he showed me the boil. The skin is healed. The boil is almost completely flat. Gone. I had a hunch that the boil was actually fuelled by yeast in his body, created from all that sugar that he ate every day for almost all of his years. Like every single day. He stopped that cold turkey three months ago and that boil is gone. If I ever needed proof, once more, of how destructive sugar is and of how much th body wants to be healthy and well, I need only think of my DH. I told him he has re-written his future and he has. It is no longer what it would have been had he not changed his diet.
I need to do the same, exactly the same, and persist in making these changes. I think I was waiting for DH to "fall off the wagon" or something. I believe the changes are real for him and I think I can trust that and I feel a freedom to be able to move forward for myself now too. There are foods I need to give up as well. I am committed to making the changes.

Motivation#2: had to get my blood pressure meds renewed yesterday. Had the almost-predictable blood-pressure-raising event of the doctor trying to take my bp with the regular cuff, it doesn't fit, they can't find the large cuff, they find it, it doesn't work right, they try again and then, my bp is high! Then I ask myself, did they do it right? was the cuff on wrong? and they look at me like you'd better do something about your blood pressure lady. DUH. I can't tell you how many times I have gone through the large cuff scenario. So my bp was fairly high, which caused me to be admonished by the dr and I held my tongue about the cuff thing cause I just wanted to go since I had the prescription (this wasn't my reg. dr since I was a walk-in yesterday), but on the way out, I vowed, once more, to do whatever I need to to get off this medication if it's possible,if only to lessen my interaction with doctors in general. I can't dismiss that fact thought that I may be *just that much heavier* that my bp has risen since it was last checked so I need to get that 6lbs off for sure. 250 really does seem to be a number that when I go over it I tip toward poor health. Time to move away from that number!

Ok that's my check-in.

BIG CREDIT to Naturegirl for reaching onederland!:congrat:

maryann Awesome news about being published. Which review will you be in??? *credit* for all the work you did to see your name in print. It is neither an accident, nor luck, but a day after day peristence that got you there! SO GREAT.

10-08-2012, 02:46 PM

Glad to have made it here today, kinda rough weekend. Our 6 yr old has been having a difficult time adjusting to Kindergarten and spent the entire weekend acting out. Seems like he tried one thing after another for 48 hours straight. At one point, DH and I just sat there dazed, staring at each other across the table after DS had gone to bed.

I responded to all of this in an adult, mature manner by not raising my voice or tossing him out the window. And followed up by wolfing down a lot of carbohydrates not originally included in my days' plans. :(


Happily enough, today is a new Beck day and I am on plan. I did get in a lot of cooking for the week and don't face any "Whats-For-Dinner" panics at the end of the day. I've gotten in a 10 minute quick walk, and did a half hour of weights and situps.

It's Columbus day, so a slower day at work, given the bulk of our Monday specimens arrive by mail. I have time to clear my in-baskets and gulp some deep breaths for this evening's Kindergartner Kaos.

Thank Heaven for the refuge of work!


10-08-2012, 10:05 PM
Hi Coaches,

My days was good. The biggest credit was how strong I felt on the elliptical this afternoon. When my day at school (I am a teacher) goes well, I feel so much better. When I have discipline problems, I struggle to clear my head. Today was a good day.

Yeah for vegetable soup ! It feels like fall when I start making this for dinners.

Maryann - I'm impressed about your writing success. Very big credit for you !

Let's all have a successful next few months - those old habits are not match for this strong group of people !

Nature Girl
10-08-2012, 11:35 PM
Brought my bike to home #2 yestereday - rode last night for just 15 minutes but it was almost dark. Today walked on the beach for 35 minutes. Exercise and therapy at the same time! Tomorrow, bike is going to work with me and I am riding right after school with a co worker, then going back in to finish my prep--I can work in the classroom as it gets dark, but if I wait to ride, I'm either too tired or it gets cold and/or dusky/dangerous.
Woodland: so many of us here are teachers; is there some reason Beck works for "typical" teachers? And I know what you mean about how important a calm, managed day with the kiddos is...makes a difference to mental health and motivation to stay on program.
Spanky: Trust me, many of the children in kindergarten are having a hard time adjusting, and showing that struggle either in the classroom or at home. Patience and consistency are about all I know to recommend! And try not to take his problems on yourself with huge quantities of yukky, unhealthy food...doesn't help either of you.
Maryann: Huge congratulations on getting published! What an accomplishment! Please give yourself all the credit you deserve.

10-09-2012, 04:59 AM
Hi Coaches!

An early check in for me. It's in the stars that we travel this afternoon and spend several days poolside. I've weighed already. credit. Yesterday was again 100% OP. I credit my willingness to once again bring my own food to work for that. I had not one bite at work except for my orange and sprouted grain muffin with the almond butter/SF jam mix I brought.

Despite "tired", I stopped at mom's after work to discuss the business dealings. I was delighted to receive her call later telling me that she had contacted both the attorney and the potential buyers of our "mill". If I have to travel back over for a meeting, so be it, I believe I will get at least one day at the hot springs. credit for persistence there.

This whole process of finding out what works/doesn't work for me in weight loss and maintenance is a challenging process. Last week when I was struggling I decided to go back to my secondary food plan, which is plain ol' calorie counting. After several days, I was willing to go back to my South Beach plan. Thankfully, I find that the scale moves right back down when I do that. credit the Beck skills that are available and my willingness to follow.

10-09-2012, 05:59 AM
Diet Coaches/Buddies - Feels good to be home. Traffic was heavy enough on the turnpikes to create tension. Unfortunately, some generous folks put up a FREE drink and snack tent at the Connecticut rest stops. To resolve tired and tense I indulged in hot chocolate, cookies, and cake. Ouch. I really only needed a brief walk to return life to my body. Otherwise, I was nibbling on baby carrots - as planned - as we drove when traffic was bugging me. I complained to DW that it was the worst oatmeal raisin cookies I'd ever eaten. She sweetly asked if it was the chocolate chips that made me think that. Ouch! I was eating so mindlessly that one corner of my brain was dissing how bad the raisins tasted while eating chocolate chips. What a blatant example of failing to notice what I eating.

onebyone – Thanks for the reminder, "pay attention" - only trouble happens when the mouth is engaged and the brain isn't. And Yes, Kudos indeed for maintaining your loss. Gotta love the additional motivation that getting off blood pressure medicine reduces unwanted interactions with doctors.

Joy (gardenerjoy) – It makes eating so much easier for me when someone else is eating sanely. Kudos for passing up the Halloween candy - three weeks of that stuff left to go.

Debbie (Lexxiss) – Congrats that the efforts you put into planning your business issues seems to be paying off. Neat example of switching to your backup diet plan for the duration needed - Kudos for being aware.

Nature Girl – Kudos for working your bike back into your life - with a riding buddy even.

maryann - Congrats that your short story will be published - what a great feedback that your writing is making it. Kudos both for staying the path and for compassion during your Tahoe rendezvous.

Woodland - Yay for vegetable soup, strong elliptical workout, and a clear head. Fun to celebrate a good day.

spanky - Ouch for pain of dealing with difficult transitions with your DS. Kudos for keeping your own sanity while doing so. I know that bewilderment when one of my kids became a different person overnight. (Cringing at the thought of all the specimens that didn't arrive yesterday, arriving today.)

Readers - chapter 8 Stage 5 The Motivation-for-Life Plan

I want to assure you that most days and weeks and months and years will be relatively easy. But occasionally you will have a more difficult few days or weeks. At times you will experience more cravings, feel more deprived than usual, or tire of practicing your skills. Your life might become stressful, and when it does, it may not feel worth it to continue to put in the time and energy it takes to diet or maintain your weight loss.

Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), pg 187.

10-09-2012, 10:25 AM
Good morning,

Fairly new to the Beck Solution. I need to reach out and get a coach. I have been reading the book, listening to the audio and just recieved my workbook. Yes , when I make up my mind to do something I go in all the way! Just like the past 25 years of diets. Jump in head first, lose lots of weight, only to regain again and again.

I can't remember how I learned about the Beck Diet Solution, but I listened to the audio and was completely amazed! I really thought I was the only one that had these crazy thoughts in my head! At 52 years old, I have tried EVERYTHING, but never worked on what I have come to realize is needed, work on my brain!

I will post a little about who I am tonight after work. So glad I found this option for a buddy!!


10-09-2012, 03:03 PM
HI folks/coaches... the date was changed to see the dietician. Even they have emergencies, too. LOL. It's next Tuesday. I've decided I need to get back to my meditation... that has been helpful in the past.

I have two programs this week. I've been rehearsing alot. It's fun to pull out the fall stories only done at a certain time of year.

I've got a sore ankle from gardening with my friend for four hours yesterday. I will stay off of it until Thursday... icing and resting it. I am not going to worry. I will make it through it one way or the other.

Thanks for your support.

10-09-2012, 09:29 PM
Checking in with Team Beck! A good day today, despite an uber-busy work day with record numbers of specimens plan was in place and I stuck to it. Credits!

I was on plan all day, and did 30 minutes on the exercise bike this evening. I passed the time by listening to my new Kindle "read" me a short story by Flannery O'Connor. The story was so good, I sailed right through a normally loooong half hour.

The final challenge of the day is to get through the rest of the evening without snacking.

Once I feel on track again, I'll return to personals, but for now my best to all y'all!


10-09-2012, 10:57 PM
Here I am in overload again. After being off work yesterday for the situation with FIL, I got a double whammy of "stuff" today. I managed to handle both yesterday and today without overeating (Big credit!) I'm at that point where I'm tired and can't get on top of all the things I need to do. I recognize the situation and this time I'm not going to let it get the best of me. (Credit for recognizing the issue). I may not be able to control much else right now, but I can control my mouth.

Thanks for giving me an outlet to give myself credit and to put down in writing my challenges. I need this to keep me going.

10-10-2012, 07:14 AM
:welcome:Welcome Linda (lase88) :welcome:

And, in case you didn't get this some 21 months ago, :wel3fc:

10-10-2012, 07:29 AM
Diet Coaches/Buddies - It felt so good to do my gym, CREDIT moi. The dumbbells felt huge since I had skipped a few days to take the long weekend. But my body, with complaints, worked through it. I managed to arrive at the gym without my pass card and had a neat NSV when the young girl at the desk just waved me through with, "I know you." I'd never thought of being recognized at the front desk thinking that they'd only notice the young, buff guys. By-the-by, my new hero is the 97 year old guy in the news who rides his stationary bike some 100 miles a week; seems that his doctor ordered him off his road bike because he kept getting hit by cars.

Meals were on plan, CREDIT moi; snacks were large, Ouch. I did choose some healthy options. We had our first grapefruit for the season - delicious. Still have to wait for California to grow its Navel Oranges that carry us through the winter as our evening snack

Beverlyjoy – Yay for being so strong that you can do four hours of gardening and still stand. Just love that you're getting into your story telling. I've always felt that doctors and dietitians shouldn't have emergencies when I have an appointment, LOL.

spanky - Ouch for the "record numbers of specimens" arriving after a long weekend. Kudos for processing them instead of eating about it. Love that your Kindle can "read" you a story.

HaleyJu - Oh Yes, Super Kudos for recognizing that feeling of overwhelmed and then recognizing that you have a choice on how to respond to it. Hope things go well with your FIL.

Linda (lase88) - It's neat to meet someone listening to the audio version of the Pink Book. It's the "only to regain again and again" aspect of weight that makes Beck so appealing to me. I, too, felt that Beck was reading my mind when she described the thoughts in the heads of people trying to come to sanity with their eating.

Yep, we'll all be glad to be your Buddy/Coach and request that you perform that role for us. Glad you've joined us.

Readers - chapter 8 Stage 5 The Motivation-for-Life Plan

Daily Motivation Plan

The Daily Motivation Plan will help you continually remind yourself that what you are doing to lose excess weight or to maintain you weight loss is so unquestionably worth it. You will do some of these skills every day for the rest of your life, and you will taper off doing others. The following show you what to do throughout the day.

Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), pg 188.

10-10-2012, 09:29 AM
Good Morning!

One of the things I'm trying to do to help my diet efforts is to smooth out the chaotic parts of my day. DH and I decided to work on "Mornings" since they've typically been the most chaotic part of our home life.

First step has been to get up 1/2 hour earlier. This has given me the head start on DH and DS that seems to give me the space I need to take care of my own 'stuff' before they get up. I've actually arrived at work three days in a row with my hair combed and my meals planned! I've said my prayers and dealt with The Pack [my 3 remaining dogs], dressed, and have my and DS breakfast ready.

This is huge. Can a half hour really be all it takes? So far, the effect seems magical, but I'm waiting for the other shoe to drop. Still in testing phase, but it looks promising.

Last night I made it to bed without snacking. CREDIT!

The day's challenge will be the weekly Lunch Meeting for our lab. I ordered a grilled chicken and dried cherry salad with extra chicken to steer clear of all the other delicious menu items.

A wonderful, peaceful day to all here--and welcome to the newcomers!


10-10-2012, 11:19 AM

Yesterday's quote seems to be all about me: chapter 8 Stage 5 The Motivation-for-Life Plan

I want to assure you that most days and weeks and months and years will be relatively easy. But occasionally you will have a more difficult few days or weeks. At times you will experience more cravings, feel more deprived than usual, or tire of practicing your skills. Your life might become stressful, and when it does, it may not feel worth it to continue to put in the time and energy it takes to diet or maintain your weight loss.

Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), pg 187.

As a summary I'll just list stuff:
Looloo, my rescued Key West cat, is on a 2x daily antibiotic that we administer. We have to a) make sure she's eaten b) catch her c) hold her d) get her still enough to give the liquid into her mouth. This with a cat who hates to be picked up and hates to be fussed over. What Looloo is now doing a) peeing in the living room on anything that is soft, like clothes, socks, the quilted bag my sister made me with my new art magazines inside, the towel that was on the futon in case she had a nosebleed. Oh yeah, the nosebleeds were the issue. They've stopped (thank goodness) replaced with the peeing.
Just now, we dug her out of her hidey hole (HATE HATE HATE DOING THAT) to give her her medicine and DH noticed an open wound at the base of her ear from her scratching. Also, what was healing, the spot on her neck where they took blood from (she'd scratched that open/larger over the week) is now reddish again. I cannot imagine the waterworks from Looloo if we have to put a cone on her. OMG. All I keep telling myself is we just have to get to the end of the week and the antibiotics are done and we can leave Looloo alone to heal--if she can get past this.

Also, yesterday the landlord was in to fix our toilet which flooded the floor last night, and also came up in the tub. He wants us to pay for it/some of it/not sure. When the plumber snaked the thing it was hair in there which made me go :?: wtf? But since they were talking in Persian, I couldn't understand what they were saying. The landlord also told us we have to get rid of our aquarium. I have a goldfish in there that's about 8 years old.

Everytime we have to interact with th landlord inevitably he says "I don't want to intrude or tell you how to live but..." Last time he told me the floor was "unacceptable" as in too much stuff on it/not clean enough/cluttered... G who lives upstairs, says our landlord is "like an oldlady with this place". I *really* want to move. DH *really* doesn't want to move, just because he hates moving. I am hoping my new studio will help me find some peace.

Foodwise: I was in the fridge after the plumber left. Did not have carbs. Had leftover meat and some cheese. I consider this a success, somewhat. I avoided all crap food, including holiday candy (we have both xmas and Halloween out now) in the dollar store as I bought another new litterpan for Looloo. I did not bring home any salty snacks either. I did buy pistachios and cashews. So, 60/40 on that. Accidentally left the cashews in the car so only had the other nuts to munch on and I didn't eat all of them. *credit*

*credit* weighed in today: 252.9lbs. Hallelujah Brother.

Off to figure out my day.

10-10-2012, 03:36 PM
gosh, onebyone, I am so sorry you are having to go through all this. It seems these are the times when focusing getting through the next "moment" seems tough. Kudos to you for getting here and posting...and weighing...and giving your best to be mindful of your food choices. Yes, this too shall pass, even when it doesn't feel like it will. :hug:

Hi Coaches!

I weighed this morning and made a plan, which so far I have stuck with. credit. I enjoyed the pool this morning (got a little exercise) and am thinking of a nap this afternoon. These are my days off, I remember.

10-10-2012, 06:05 PM
So nice to read about the success on here. And honestly, it's good to read about the stresses, too. Not that I wish them on anyone, but because it reminds me that when I feel overburdened I am by no means alone. Sometimes we make it through unruffled and other times the ruffles get us by the neck, but we keep coming back.

I am having up and down days, but the scale keeps moving down, bit by bit, so I must not be too far off. I am still clocking everything I eat, and adjusting my calories if I've had more than my fair share one day. J
'Just like a real person,' I tell myself! Hahaha. Tonight I made brown sugar cookies and an apple cake. All for other people. Had one small cookie, so feel a big credit due for that.

Onebyone--your name says it all- that's the way I'll get there.

Spanky--I love Flannery O'Connor but haven't read her for years now. Time to dig some out, methinks. And so well done to you on the going to bed without snacking part. Reading that may have just made me think I can do the same myself tonight.

Maryann--you must be so excited! Congratulations on your story.

BBE--am inspired (but maybe not yet moved) by your dedicated exercise. Also loved your wife's dry wit over the cookie!

Nighty-night all. (

10-10-2012, 09:35 PM
Hi Coaches,

Naturegirl - not sure why teachers find Beck so helpful. Maybe because we are the kind that think about motivation strategies with the kids.

For me it was amazing to finally find an answer to the question 'how to I get myself to do this?' I used to think the usual 'oh I have no will power, I'm weak' thoughts. No more !!

I made a mistake today. I had planned my food in the morning, considering that I would burn X amount after school with exercise. Later in the day I found out I wouldn't be able to do my scheduled exercise, but I forgot to adjust my calories for this. Oops. So I'm a few hundred calories over the mark for the day. Funny thing is, I do feel super full, and it feels weird in a bad way. I guess I'm getting used to feeling comfortable on less food.

Nice posts everyone. I enjoy reading your news.

10-10-2012, 11:11 PM
It looks like there are several teachers here......... I think we do tend to understand motivation and desire to foster it in ourselves.

Yesterday someone said something about listening to Beck on audiobook. I checked and found it on iTunes. I'm a big fan of audiobooks...... I plan to download it ASAP.

Today's credits are pretty thin. Eating wasn't awful but wasnt't great either. I keep reading about the value of sleep in weight loss. I think I'll make a point of hitting the bed earlier tonight. It may not do much for weight loss, but I will definitely feel better tomorrow.

10-11-2012, 06:02 AM
Diet Coaches/Buddies - Food was good enough, CREDIT moi. I long for being able to write 100% on plan again.

Took my walk even though it was lightly raining, CREDIT moi. Every day becomes more clearly fall. Heard its author present What a Plant Knows ( at the Arnold Arboretum of Harvard last night. Learned that plants can be faked to flower in the winter when they think it's been a longer day from just five seconds of red light flashed long after dark. He calls it "seeing" just to get our attention. Left feeling like the avocado was a brother, LOL, due to so many shared genes.

onebyone – Ouch for your Terrible, Horrible, No Good, Very Bad Day. May you find a sympathetic listener as Alexander had in the book. Kudos for "I didn't eat all of them."

Debbie (Lexxiss) – Pool, exercise, and nap in the same day sounds good to me.

Woodland - This is a super place to be, "I guess I'm getting used to feeling comfortable on less food." Kudos for recognizing that.

spanky - Amazing change by getting up just thirty minutes earlier - Kudos for making changes in your life. I love dried cherries in a salad.

TeachMe - Yay for "moving down, bit by bit" - just what makes for permanent weight loss. Love the thought, "Sometimes we make it through unruffled and other times the ruffles get us by the neck, but we keep coming back."

HaleyJu - Yay for going to bed early enough to get the amount of sleep you need. Some days "wasn't awful" is a victory.

Readers - chapter 8 Stage 5 The Motivation-for-Life Plan

Daily Motivation Plan

each morning
Do the following each morning, before you eat breakfast.
. . . Prepare yourself as you get on the scale. If you are maintaining at a weight that is higher than your dream weight, be careful what you say to yourself when you step on the scale. Imagine how you would feel and how burdensome maintenance eating would be if you always said to yourself, I'm really disappointed . . . I want to be thinner. Then imagine how you would feel if you said, This is great! I've lost ____ pounds since I started . . . That's such an accomplishment . . . Because of what I did and what I'm continuing to do, I'm healthier, I feel better about myself, I feel in control, I fit into clothes better, and I have more energy. The former defeats you; the latter motivates you.

Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), pg 188.

10-11-2012, 09:32 AM
A golden October morning here in Michigan!

I'm doting on Flannery O'Connor these days and read this quote:

“Accepting oneself does not preclude an attempt to become better.”
― Flannery O'Connor

I do like that. For me, a warm, forgiving support system too often ends in self-indulgence and self-defeat. I somehow read that as permission to sink back into eating all the gooey stuff! That's what I like about Beck--it rests on plain good sense, not too warm and fuzzy, not too 'Drill Sergeant'. It helps me review consequences love that word!] and make a choice based on what I said I wanted to do here, that is Lose Weight!

Plan is set up for the day, looking forward to tonight's VP Debate!


10-11-2012, 01:26 PM
maryann "I feel like a prisoner released from a life sentence." This sentence really spoke to me. I hope to know what that feels like soon!

I'm having difficulty being mindful of what I'm eating. Somehow I silence the inner voice that's responsible for telling me the things that Dr. Beck says I should write down on response cards.."I'm really craving chocolate right now, but if I just wait 10 minutes, the craving will probably go away" etc. And the thing that kills me is that silencing the voice takes a conscious effort from me! The voice starts to tell me what I should/should not be doing and ANOTHER voice drowns it out with a loud "I don't care, I'm going to eat this!" (Again, internal voices...I'm not a loon who argues with herself out loud!) If I can consciously overrule myself, why can't I consciously do the right thing?

I'm still reading the pink book and so far the only card I've made has my reasons for wanting to lose weight. Does everyone else actually write response cards? My problem is that a physical card is hard for me to keep track of; if I put it in my purse, it invariably gets a piece of gum and a penny stuck to it. I'm considering using my smartphone for both the advantages and the response cards. Would love any feedback you guys have on this.

I will give myself credit for purposely driving in the lane farthest away from the McDonald's so I don't "accidentally" stop there for breakfast. This week I'm going to focus on finding the time and will to exercise. I haven't exercised in 10 years and I'm going to have to wake up 1 hr earlier in the morning to do it. Wish me luck!

10-11-2012, 02:43 PM
maryann I make all my lists in the notes ap on my iPhone. The nice thing is that I can keep and add to them as necessary....... and they don't end up wadded up with gum stuck on them.

On Facebook and Twitter, there are Beck thoughts each day. I thought yesterday's tidbit was pretty profound.

October 10, 2012 - Wednesday Sabotage
Sabotaging Thought: I don’t deserve credit for my efforts along the way, I only deserve credit once I reach my weight loss goals.

Response: If I were teaching a child to read, would I give him credit for each new word he learned, or would I think, “He’s got so much more to go. He only deserves credit once he can read chapter books”? It’s crucial to give myself credit each and every step of the way so that I can gain the confidence to know I can keep moving forward and learning new things.

I'll be glad to add them here each day if it would be helpful. I know it would make me look for them instead of just happening across them every now and then. If you are all already getting them, then let me know that it isn't necessary.

10-11-2012, 02:53 PM
HaleyJu that was my post you were responding to, I had just mentioned maryann's quote at the beginning of it. Thank you for letting me know about Beck on twitter and facebook...I'll check them out but I would love it if you'd post them on this thread! That'll encourage me to stop by here everyday.


10-11-2012, 11:06 PM
Going to bed early last night did wonders for my attitude today. I think I'll try that again. Credit today for going to yoga and keeping the calories in check. We had chinese for dinner and I did not eat rice --I'll call dinner a wash. Credit for not eating the rice, but a negative for eating the stuff in the sweet and sour sauce.

Some Beck tips from earlier this week and last Friday -- they seem to be aiming for the same target.
October 9, 2012 - Tuesday Reality Check

You can eat a slice of pumpkin pie in 5 bites or in 25 bites. Either way it's the same amount of food, but if you eat it in 25 bites, you get to enjoy it 20 more times.

Friday Weekend Warm-up

Remember, if you eat your food slowly and mindfully, you can get so much more enjoyment from it (even if you’re eating less!) than if you quickly wolf down food without really noticing what you’re eating. This weekend, take the time to SLOW DOWN and really enjoy every bite you eat.

I struggle with eating too fast and have to make a conscious effort not to bolt it down. The Tuesday Reality Check statement makes so much sense. Why didn't I think of that myself........... Oh wait, if I had always had that kind of mindset I wouldn't be here now.

10-12-2012, 12:08 AM
Hi Coaches,

Luxy: I created a computer spreadsheet to hold a lot of my Beck related information. Cards never worked for me either. I enjoy changing/adding/removing notes as I learn about my triggers, so using the electronic format turns out to be best for me. Keep trying things and eventually you'll find a system that fits you well.

My big credit for the day was that I didn't 'sneak' food due to stress or opportunity. Knowing I"ll check in with my spreadsheet in the evening does wonders for me. Having a plan and being honest with myself about it has been an important skill I have developed.

Thanks for being here everyone!

10-12-2012, 03:25 AM
Hello, friends.

I'm still struggling with all of this teaching and grading, and now applications for tenure-track jobs, and finding the time to plan / record food, cook healthy, and exercise. So this is the task I've set myself, which is to marinate on how I can balance these things out. Recognizing that I may currently be in a learning curve; so much of my workload has to do with everything being new.

Actually, here is a credit: just finished working out at home in the room even though the DP had already gone to sleep. Feel good about that! I may need to just work out later at night. I can do this if I don't drink wine in the evenings. And, revelation, one result is the same: relaxation.

The Beck books sit next to the bed in my line of sight; my food journal sits on my office table. At least these things are in my line of sight.

GOALS: work out 2 more time this week; get food ready for next week; keep trying to plan and record food; keep weighing in and keep checking in.

Big hugs to all!

10-12-2012, 06:48 AM
Diet Coaches/Buddies - Did gym, CREDIT moi, after debating that it better served my growth to sit and read Beyond Religion: Ethics for a Whole World by the Dalai Lama. Such a compelling Sabotaging Thought to pose an alternative to exercise that was itself a noble use of my time. Then I remembered a picture I'd seen of the Dalai Lama performing his morning reading . . . on a treadmill wearing running shoes. Oh Well, off to gym I went. I'd have to carve time to learn ethics out of something else.

Eating was good enough, CREDIT moi, with larger snacks, Ouch. I did stand down a couple of compulsions to grab something to nibble - CREDIT moi for the times that I didn't indulge. Salad at dinner had only three cherry tomatoes from the back yard - clearly the last as most that remain are splitting on the vine. The season of garden veggies, except, of course, kale, might be over.

Mary (MaryContrary) – What a terrific insight - both exercise and wine produce relaxation. Kudos for continuing to examine your life even while under the stress of the huge workload of full time teaching.

Woodland - Yep, Super Kudos for avoiding anytime that the word "sneak" is associated with food.

spanky - Neat quote from Flannery O'Connor - good to be reminded that acceptance doesn't mean stagnation. Useful insight for me that Beck "helps me review consequences."

HaleyJu - I'd enjoy your reposting the daily Beck tips. Yay for early to bed - I'm a believer. Chinese food is tough for the calorie conscious.

luxy - Kudos for taking a physical action to help you avoid McDonald's. I keep my Response Card in an Excel Spreadsheet where it's easy to modify. Physical cards wouldn't work for me. Sending you supportive thoughts for getting started on your exercise plan.

Readers - chapter 8 Stage 5 The Motivation-for-Life Plan

Daily Motivation Plan

each morning
Do the following each morning, before you eat breakfast:
. . . Make the following Response Card, post it by the scale, and prepare yourself each morning by reading it just before you weight yourself.Remember the number I used to see when I got on the
scale? The number I see now is great!Continue to read this card for a very long time and remind
. . .yourself of what it says for the rest of your life.

Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), pg 188.

10-12-2012, 11:32 AM
Hi All,

Still here, I have not checked in all week Reaching out to others has always been hard for me. Still reading the book and just started the workbook which I am loving.
I have become aware of how the "mindful eating" is a huge problem for me. Since the kids are gone we have started sitting in front of the tv to eat, or else I am on the computer. I plan to work on this.
I have weighed and measured food and written down everything in the past so this has been fairly easy for me to get back on track.
Still feel silly posting the notes everywhere, but I will. I do not want people thinking "here we go again, Linda is on another diet!" I have worked at the same job for 15 years and co workers have seen me go up and down in size every year!
I have lost 8 pounds since beginning Beck. I had started the diet prior to the book.

Everyone have a wonderful weekend, I am going to go out for a walk on this beautiful fall Idaho morning!

10-12-2012, 11:33 AM
Hi Coaches!

I've enjoyed getting some outdoor exercise as the pool weather is still quite nice. I did weigh, although the scale at our club is quite unreliable. credit anyway. Food has been better than last trip and we enjoyed visiting the local organic farms for the last of the fresh produce. Last eve we ordered pizza (almost unheard of anymore). I ordered a vegetarian, light on the cheese. When we picked it up I was happy as it had almost no cheese, which fit into my plan much better. DH even liked it. I had two slices, resisting the urge to eat more. credit.

BBE, I had to google and enjoy the photo of DL on the treadmill. What a nice image. Glad you got to the gym..

OK, off to the pool for water aerobics then back over the hill.

10-12-2012, 02:59 PM
Good Morning, Coaches.
I seem to have fallen off the grid for a bit. This is normal when I have work due for the MFA and I teach Tuesday-Thursday. I sponsor people in AA plus have a sponsor. Then of course, there is mandatory snuggling with DS. This morning we sat on the couch and planned to cook some nut bread recipes from Cooking Light but mostly we just like sitting under the blanket together. These are the golden times for my son and I. I am so grateful I am not spending them in a cycle of overeating and remorse - the way I spent my teens and twenties.
Luxy reminded me of my own quote "A prisoner released from a life sentence.
DS is going to outdoor education camp for a week starting on Monday. I can't believe my baby boy is so confident and accomplished. I am going to keep busy the week he is gone - catch up on writing homework, work out, stare at dh and say, "What do we do now?" Good thing I really like DH or I would be up a creek.

Reading all the posts, I caught the thread about teaching. Teaching and nursing (I have noticed) are rife with overeaters. Our staff rooms and clientele push food on us all the time. Dangerous. I haven't written too much about my new job - first time out of the classroom in 22 years. I guess I haven't wanted to jinx anything. The job is a dream - promoting a writing and reading program that focuses on novels and creative writing - three days a week, full benefits. The faculty I am working with trusts me because I know the trenches and I am willing to go into the classrooms and work with the kids. Credit that I have built up credibility.

All in all - great stuff but the food creeps along - maintaining but no loss. I think it was Woodland who said, "Why do I do this to myself?" (paraphrase) I guess my answer for today is "I am not exactly the woman I want to be but I am certainly not the woman I was. Somewhere in between is the progress not trampled on by a murderess perfectionism."

Best to all.

10-12-2012, 09:24 PM
Today's Beck Tip:
October 10, 2012 - Friday Weekend Warm-up

Successful dieters and maintainers stay successful because they don’t eat whatever they want, whenever they want. Remember – your body doesn’t know or care what day it is, so if you want to be successful (or stay successful) you have to stay in control of your eating, even though it’s the weekend.

Had a larger than usual lunch today. Tracking the meal required some considerable guess work. Dinner is still TBD. I will be mindful of what and how much I eat, though. I am so glad it's Friday :carrot: even though I'll likely have to spend an entire day this weekend trying to catch up. I hate having stuff hanging over my head. Yoga, though, is planned for first thing tomorrow morning.

10-13-2012, 07:15 AM
Diet Coaches/Buddies - Food was good enough, CREDIT moi, except for larger afternoon snack, Ouch. I skipped morning snack to compensate that I'm still nibbling in the afternoon when I'm feeling tension.

Today's the day I tick my monthly counters, CREDIT moi. I do like that I celebrate the passing of time. It reminds me of the time when my kids were young and I was recalculating how much life insurance I needed. I needed less than the year before . . . Duh. 'Duh' because I'd just lived a year supporting them which was the disaster that I was insuring against. There was a frost last night - the first of the season. We're headed out in a couple of hours for a morning bird walk to see what ducks are still around.

Debbie (Lexxiss) – Kudos for "resisting the urge to eat more" when hot pizza sits right there. Neat that "over the hill" is a positive phrase for you.

maryann - Thanks for the reminder, "progress not trampled on by a murderess perfectionism" - I sometimes get a big jolt that I haven't reached the end point yet and do well to remember that I'm moving on my path.

HaleyJu - Can't do better than, "I will be mindful." Have a good yoga session.

Linda (lase88) - Congrats on those eight pounds gone forever. It is a challenge to face our friends who remember that our weight has cycled in the past. Using your Beck skills during maintenance can stop that.

Readers - chapter 8 Stage 5 The Motivation-for-Life Plan

Daily Motivation Plan

each morning
Do the following each morning, before you eat breakfast:
. . . Fill in your graph. If you are still losing weight, continue to notice how far you've come. If you are maintaining, give yourself credit when your weight is between the two red lines describe on page 184. in a Cornell University study, maintainers who graphed their weight were more likely to hold steady, compared with participants in a control group.Continue to graph your weight for a very long time.

Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), pg 189.

10-13-2012, 09:36 AM
Hi Coaches!

I weighed, even amidst unpacking and getting reorganized. credit. Scale is up, to be expected, with travel, pizza, etc. My main goal this morning is to get my lunch packed so I can continue my winning streak at work, not eating any restaurant food. Fortunately, I've planned ahead and know an orange and whole grain muffin await in the fridge.

10-13-2012, 12:20 PM
Good Morning, Coaches.

Weight at ticker today. Yoga planned for 10:00. Credit both.
Sounds like everyone is busy this morning, unpacking and getting things done. I plan a MFA free weekend. I am going to sew - DS mask for Halloween, name tags for his outdoor adventure, and mend DH shirts. Sewing is relaxing although I hardly ever do it. I also plan to cook some with DS.

Lexxiss: Keep up your winning streak at work, congrats.
HaleyJu: What grade do you teach?
BBE: Routines and schedules help contain my wild mind, as well.

10-13-2012, 01:38 PM
maryann I teach 12th grade regular level and AP macro economics courses. I also have one AP European history class. BTW I love to sew, too. I'm thinking about buying a pair of khaki pants and tailoring the legs down to skinnies. I can't seem to find a pair like I want, so I'll just create them. I also need to make a baby blanket fora friend. Her little boy has kidnapped the pink one I made for her daughter. The dad is not too excited about him carrying around a pink blanket.

Made into yoga this morning. It was a traditional class today and we managed to work up a sweat. I should start everyday with a yoga practice. It definitely wakes up the stiff joints and loosens up the hamstrings and other muscles.

Since Beck doesn't put up new motivation thoughts on the weekend, I thought I would just go back and get some old ones for Saturdays and Sundays. I know I need them everyday!
Dieting, like any other skill, gets easier the more you practice it. If you think, "this is so hard, there is no way I can keep it up forever," remind yourself that it WON'T be this hard forever so that's not an accurate concern. Even though it's hard now, in 2 months it will be easier and in 2 years it will be MUCH easier.

10-13-2012, 06:13 PM
A cold rainy Saturday here, but the trees are flaming out with their fall colors!

We moved some of the thrift furniture I'd finished painting to our teeny place on the lake and I did some measuring for window coverings. DH, DS and I then spent the rest of the day prowling more thrift stores on the way home--a couple "treasures" found. Cruising second hand stores is the family Indoor Sport.

I am on plan so far for the week and feeling good about tomorrow's weekly weigh-in; hoping to put a dot a little lower on my wonderful graph.

Tonight is chops on the grill, those little red potatoes, and a salad. Thank heaven for leisurely weekends!

I realize I want to thank everyone here for their weight loss. When I see your tickers, I think it more likely that I can do this too.

Onward! spanky

10-14-2012, 06:37 AM
Diet Coaches/Buddies - Yesterday we had a productive early winter bird walk. We saw a Moorhen swimming with the Coots - an unusual bird for that specific pond. Saw a single flock of some 60 Canada Geese high overhead flying South in their classic 'V' formation. Did gym in the afternoon, CREDIT moi, even though I didn't wanna.

Eating was good enough, CREDIT moi. A triumph happened in the evening when I was trying to complete my dinner composed of pick up stuff. I could finish off with a killer-double-chocolate brownie or with a plate of left over grilled Brussels Sprouts. I chose veggie over sugar, CREDIT moi.

Debbie (Lexxiss) – It's fun when the healthy is appealing, "an orange and whole grain muffin await in the fridge."

maryann - I still own a couple of handkerchiefs with name tags sewn in; They remind me of the days when I was so cared for.

spanky - Congrats for choosing a DH and having a DS for whom, "Cruising second hand stores is the family Indoor Sport." I love the "treasures" that occasionally surface.

HaleyJu - LOL at the little boy with the kidnapped pink blanket - sexual stereotyping has to be instilled early or people would just become themselves.

Readers - chapter 8 Stage 5 The Motivation-for-Life Plan

Daily Motivation Plan

each morning
Do the following each morning, before you eat breakfast:
. . . Review your Advantages Deck. Keep reviewing your Advantages Deck daily until you are doing every skill in Stage 4, including following your plan without any struggle. But err on the side of caution: It's better to review your deck when you don't really need it than to skip reading it when you do. The moment you stop practicing a needed skill, deviate from your plan, or feel as if dieting has become more difficult, go back to reading your Advantages Deck daily. At some point, you can start reviewing the deck every other day, then once a week, then once every two weeks, and then once a month. You should stay at the once-a-month frequency for a very long time.

Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), pg 189.

10-14-2012, 06:48 AM
Sometimes I sit reading your posts and my little head is nodding up and down saying, 'I know! I know! I feel that too!' It's very reassuring. And I think I must comment back about one, and then another and then I get to the end of reading and can't remember all the things I wanted to comment about. I fear my brain might be getting thin as well!

BBE--I wanted to ask you, as you've been maintaining for such a long time, when you have days that your snacking is excessive (however you define that) do you do anything to make up for it? Or is it one of those things that happen in Xanadu, where your body doesn't over-react to every hint of excess or deprivation and your metabolism has become more or less functional? When we read that it will get easier, obviously that doesn't mean we let our guard down, but I was curious how you experience maintenance. Thanks!

For me, I'm happy to keep monitoring and weighing. Down 1.5 this morning, which I guess is mostly due to the care I took in the week and certainly not to yesterday's (planned for) indulgences at a bridal shower. Credit (though honestly it feels more like luck than effort) to me for being able to plan for these things then get back on the trail the next morning. Credit to me for finding and sticking with this program! (

10-14-2012, 07:18 AM
Hello Beck Trekkers
Where has the week gone??? I cannot believe it is over a week since I last checked in. Each day, time seems to get away as I try to make the many adjustments to my daily schedule to allow time to follow the Beck principles. Goal No. 1 for this week is to be check in regularly with my coaches :)

I had an up and down week – last weekend we had a public holiday, and somehow that seemed to translate to a relaxation of my diet. The scales let me know in no uncertain fashion that this was not OK. This battle of the bulge is unrelenting and unforgiving. During the working week, I was back to healthy eating and daily walk during lunchtime. Credit for following good routines.

Around rolls this weekend, and it’s back to letting my “giving in” muscle get stronger, instead of strengthening my resistance muscle. Each morning I read my reasons for wanting to lose weight, and I renew my resolve (credit), but the evening munchies hit and I seem to run out of energy for being self-disciplined. Goal No. 2 for this week is to build up my resistance muscle.

It’s taken me quite a while to read through all the posts and it’s now getting late so I won’t have time for personals. Suffice to say, I celebrated your victories – scale and non-scale, and I commiserated with your challenges – many of which are similar to the issues I face.

Here's to a credit-filled day for all of us :carrot:

10-14-2012, 09:48 AM
I've been wandering around in the weeds somewhere. But it's time to find that track again. I'm with Koala: Goal No. 1 for this week is to check in regularly with my coaches. I know that track is going to be easier to find with the help of my coaches.

10-14-2012, 03:27 PM
Thought for today from way back on the Beck Board.
Dieting is generally easy in the beginning because motivation is high but some point (whether it's in three weeks or three months) it gets harder. This is completely NORMAL and it happens to everyone, and as long as dieters keep at it, dieting will get easier again.

This week, I don't have the opportunity to report a loss. In fact I gained back .5 pound. Considering the week I had, I'm not devastated. This week I'll do better. This week I won't be lured by the can of nuts sitting on the cabinet in the kitchen. This week I will read my cards more. I will not let one little deviation cause me to lose momentum.

10-14-2012, 11:32 PM
Hello Everyone,

I have been missing in action on this board for awhile. Not even sure the last day I was able to read your posts. Life in the fall is crazy in my world. Very busy at work, spent 5.5 hours there on Sat to try and get ahead, it's so much easier to work uninterrupted sometimes. And there is no reprieve in sight, I am really looking forward to Dec 17 when the last of my big fall/Christmas events is over. Nothing like wishing away 2 months :(

Weight moves between 1 and 2 pounds so I'm okay with that. Would like to be about 5 down but realize that I can't get bogged down with that right now. Getting lots of walking with Dexter, who's weight is on the steady increase - better him than me! He now over 60 pounds. Trying to get to the gym as often as I can whether for classes or just using the cardio equipment for now. I want to get my sister to come with me once to go over all the weight equipment we both used to use so diligently before husbands, kids and pets arrived in our lives.

Hope everyone is doing well. No time for personals now, I'm going to try and catch up on reading some posts.

10-15-2012, 01:37 AM
Hi coaches.

credit for:
-weighing in this morning: a steady 252.9lbs. Great :)
-planning my food today and eating what was on plan
-posting here
-exercise tearing down/packing up my show booth from the weekend studio tour

I'm not sure how things "are". I say "are" because I think my perception of everything is coloured by a film of, hmm, what's the right word? Any of these:
ado, agitation, annoyance, backwash, ballyhoo, bedlam, big scene, big stink, brouhaha, bustle, clatter, combustion, confusion, convulsion, discomposure, disquiet, dither, excitement, ferment, fermentation, flap, flurry, furor, fuss, **** broke loose, hubbub, hurly-burly, insurgence, insurrection, lather, mutiny, outcry, pandemonium, perturbation, pother, racket, rebellion , revolt, riot, rumpus, stew, stir, to-do, tumult, turbulence, upheaval, uprising, upset, upturn, vexation, welter, whirl

I like vexed. I feel vexed.

During the long, boring hours this weekend, (it was a slow show, in hot church hall, with not that many people coming through) I talked the ear off my abstract painting neighbour. Once more I found it hard to shut myself up AND I KNEW BETTER. I know how to have a conversation for pete's sake. Part of it require you to listen :listen: and to up the quality of the conversation you ask people about themselves epecially when they are strangers and you are trying to get to know people and you don't know that many cause you are new somewhere. Hello? But I was talktalktalktalktalk. I annoyed myself, and apologized to the other artist at the end of the show who said there was no need to apologize as she felt like a caged lion, trapped in that room, cause she is a total introvert and seeing and talking to all those strangers was awful for her, so my stories (which were really REALLY rambling) kept her from thinking about how trapped she felt. I did invite her to my studio once it's up and running and she did say she wanted to join the potters' guild(!) so I did not have the negative effect I feared I would have. I suppose all this talking and expressing my feelings all over the place is a real step up from eating over all of that stuff. That's what I would have done. I didn't do that. Didn't even think to do that. My old OA buddy had a saying "You either face your stuff or stuff your face." This is true for me.

But I am just really irritated by everything right now. I just feel like the world is full of injustice and I feel like I am here stuck in this place and I don't like it and it's not changing and what's the point and just total frustration. And that just makes me feel mad. The last time I felt like this I made a piece of art that is now in a permanent art collection, so I have plenty of fuel for making things that's for sure.

Anyway these days I feel my stuff, I tell you guys my stuff, I deal with my stuff. I did overeat one day last week on some frozen stuff, given to us by my still-foodpushing MIL because "my freezer is just too small to have this in it, will you take it home with you?" as she bagged up a pint of dark coloured stuff and a frozen-ish commercial goop cake for us. I said to DH "we're just throwing this out" He said "I'll bring it to the office." And then Looloo and the toilet and the landlord and I ate all of the pint of dark stuff but did throw ito the compost bin the goopy cake. As I did that the thing practically screamed for me to eat it. I can hear it even now. N.O. And afgter I ate it that thigh muscle that goes on fire sometimes that hasn't been feeling firey at all flared like it has never flared for three days. Coincidence? Giant sugar bomb in my body and horrible symptom? I think not. DH, when I told him this, just said "Sugar is a poison", like he knew it all along and was just pretending to be hooked on the stuff for 40 years.

Anyway. See? Look. I've gone on way too long even here. Wow. But you can just skip over this or scroll down and all that. And I know you know it is better for me to put this all here than to keep it in and I thank every single one of you who can relate to me. I would not be 252 were it not for this group.

Moving on.

Until the 'morrow.

Billblueeyes Happy Belated World Egg Day.

10-15-2012, 07:07 AM
Diet Coaches/Buddies - Food was on plan, CREDIT moi, thanks to lunch being exactly one mini bagel as we waited in line to attend a lecture in Boston. I was offered half a Subway turkey sub by a stranger but stuck with my modest little bagel.

The lecture was electric. The Dalai Lama spoke of the need for a world of compassion that all seven billion of us can share regardless of religion, belief system, or theism. Certainly fit Beck's suggestion that we do the unusual to keep ourselves growing. The warm up act was James Taylor singing some of his best including my favorite, Sweet Baby James. My challenge this week is to incorporate all that wonderfulness into mindful eating between meals.

onebyone – Love the list of that which colours our vision - I found a few that I recognize. Kudos for keeping your sanity despite the challenges with your Looloo, your loo, and a helpful DH dropping, "Sugar is a poison" as an insight from a more experienced sane eater. Keep the faith.

Joy (gardenerjoy) – Yep, beware the weeds. Which reminds me that DW says it's time to pull out our community garden and prepare it for winter.

Tazzy - Yay for Dexter - your personal trainer. Who puts on pounds of pure muscle without an ounce of fat. Sending supportive thoughts for your busy season for the next two months.

TeachMe - LOL at, "I fear my brain might be getting thin as well!" I'm using this to explain all mental slips from now on. Congrats on that 1.5 pounds down with Kudos for the care that took you there. [My experience with maintenance is that each indulgence requires compensation; I haven't reached a "Xanadu" where the body just increases its metabolism to keep the set point.]

HaleyJu - I will join you this week avoiding those nuts in the pantry - despite their shrill calling. Kudos for "not devastated" - a sane response.

Koala - Ouch for scales that don't know about national holidays. Or birthdays or anniversaries or wakes or weddings for that matter. Yay for a plan to increase your resistance muscle.

Readers - chapter 8 Stage 5 The Motivation-for-Life Plan

Daily Motivation Plan

each morning
Do the following each morning, before you eat breakfast:
. . . Now is the time to modify your Advantages Deck. When you created it, you listed advantages that you hoped to achieve. Some of them may have come true for you already, and other may soon come true. As you read your deck, look for milestone you have already reached and rewrite those cards. For instance you might write, "I can walk two miles!" "I can buy clothes in regular stores!" "I don't have to take blood-pressure medication anymore!"

Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), pg 189.

10-15-2012, 11:57 AM
Credit for reporting to my coaches and exercising yesterday. Both things I didn't manage the day before.

I seem to need baby steps at the moment, so I'll add just one thing: my Evening Routine. It's a checklist of things I do at night that make my next day function and it includes planning my food and exercise. I haven't completed the checklist in many days so getting that back into my life is vital to getting out of the weeds and back on track.

So today:

Check in with my coaches (DONE! CREDIT!)
Evening Routine

onebyone: As an introvert, I can confirm your new friend's experience in that situation -- you made her more comfortable and I know I would have been grateful for your company.
I also total relate to the whole injustice of it all. There was a part of me that was ready last week to wage a campaign against the unfairness of not getting to overeat when I have to make decisions that I don't want to make and do things that I don't want to do. But then I realized she was railing against a law of physics not a law of Congress. But it still doesn't seem fair.

BillBlueEyes: James Taylor and the Dalai Lama! What a wonderful experience.

10-15-2012, 01:40 PM
Good Morning, Coaches.

Woke up early this morning and cried my eyes out while i wrote DS a letter he will get it in two days at camp. I pulled it together and put on a happy face. His send off was cheerful.
My food is completely undisciplined and I am only minimally following Beck. I do checkin and weigh in everyday but I continue to stand while I eat and plan nothing. Maybe it is time to revisit the basics. So for today - I will find my Beck book. That seems to be all that I am willing to commit to. Credit step class this morning.

Lexxiss: I reread my post and was horrified that I said "keep up the wining stream." I of course meant "winning" streak referring to not eating at work. My lack of proofing skills continues to haunt me everywhere.

Best to all. I think I'll be a little sad and quiet for a little longer.

10-15-2012, 02:42 PM
HI.... tomorrow I go to see the Registered Dietician. Maybe she has her magic wand to give me the willingness to have sanity with food. At least... the willingness to try and do what I know can work and be helpful.

I'll let you know how it goes.

Take care now.

10-15-2012, 04:30 PM
Today's Beck Support Thought
October 15, 2012 - Monday Motivation
We asked one maintainer how she is able to get herself to do what she needs to do to maintain her weight, day in and day out. She responded, “When I’m in control of my eating and my weight, I feel more like my natural self. When I’m out of control, I feel badly and it shows. It’s worth it to me to do what I need to do because it enables me to feel like me.”

I was motivated this morning to see the scales say that I was back to last week's weigh in #. The blip on the + side has moved on. Now it's time to move in the right direction. Working tonight until 7:00 because of open house will definitely eliminate that 4:30 snack monster! If I'm not where the snacks are, I can't snack.

10-15-2012, 06:32 PM

I've spent the day stewing over the landlord's letter, over my response to the letter as there needs to be a reply, and over the prospect of all the things that I need to do to get ready to move. It is *hard* to find a place to rent here. But I have one leg up on the last time we did that. I am not in Ottawa. I know the area now. I know some people that I can ask for advice/suggestions/support. I am able to check into possible locations and to even put our name on waiting lists if need be.

I am not stuck.

Foodwise, I think I have eaten. I am not sure. Weird eh? DH is home soon so I am planning ahead for dinner now.

*credit for weighing in: +1.4 this morning.
*credit for creating the decluttering thread as it is my go-to place to keep me on track re:moving out
*credit for lining up a studio to stash a good portion of my stuff in 16 days and counting. Could not be better timing.

HaleyJu In the Beck quote it says "when I feel badly, it shows." I know that often when I feel badly I am so self-absorbed that I have no clue how it's showing. I am just lost. Funny thing is, if I don't pretend I am better than I am, my friends will ask me what's wrong and there is the value of a friend. sharing your troubles lessens them by half they say.... and such is the value of this space here. Thanks for the quote. Credit for " If I'm not where the snacks are, I can't snack." :yes:

Beverlyjoy*credit* for stepping out of your comfort zone and into the office of a professional who may tell you some good things, some obvious things, and some new-to-you things. I look forward to hearing how it went. I hope it's what you need to move forward once again.

gardenerjoy Thanks for your thoughts directed my way. We do seem to be somewhat on the same page these days emotionally speaking, and I guess also in term of getting back to basics with Beck. *credit for checking in with your coaches and making a simple plan.

maryann Sorry to read you are feeling sad. *credit for doing minimal Beck strategies. I have been doing the minimum for a few months now. We do what we can when we can and when we can, we do more. *credit for checking in.

Billblueeyes "the need for a world of compassion" *sigh* I have to say, I don't think we are going to get there in my lifetime. However, it all starts with each one of us, and compassion for ourselves, which Beck does advocate when we get to say the all encompassing "Oh well"; it goes a long way to moving us forward instead of staying stuck. Imagine if international leaders did an "oh well" sometimes? Hard, really hard, to imagine it. *credit for sticking with your mini bagel inspite of the offer of a FREE half of a sub from a compassionate stranger.

:wave: Lexxiss, Tazzy (welcome back!), Koala, TeachMe.

10-15-2012, 11:11 PM
CREDIT!!.... For looking at decadent recipes on Pinterest and not bolting to the kitchen to find something sweet. I should never go there. I'm going to bed so that I don't go make an individual coffee cake in a coffee cup.

10-16-2012, 07:31 AM
Diet Coaches/Buddies - Food was 100% on plan, CREDIT moi, perhaps remaining moved by Sunday's lecture by the Dalai Lama. That included dinner out with DW. We chose the local Japanese Sushi restaurant where we had sufficient food, but not stuffed and maybe not even full. It felt like enough. I was worried that I'd want to indulge in something extra once we walked home but the ol' 30 minutes passed and my mind was onto something else. Sheer joy watching sushi chefs slicing fish and avocados.

Did gym, CREDIT moi, with the early morning crowd where the aura is distinctly gotta-get-outta-here rushed. I tried to concentrate on my hated lunges since I've noticed that it's easy to get sloppy and miss much of the benefit. A walk to Trader Joe's for some raisins meant walking past their FREE sample station. So, on the way, I planned to skip the sample regardless of what it was. With my head on straight, it was easy to walk around its location and reduce the temptation. They had peaches (USA) for 69 cents per pound, which was wonderful because my favorite supermarket is selling them for $2.89 per pound.

onebyone – Yep, Kudos indeed for lining up your studio to give you space in your life to deal with what's next - including a landlord with an exaggerated interest in your life. Interesting thought to see "Oh, Well" as a compassionate response.

Joy (gardenerjoy) – Kudos for recognizing the need both for planning and for baby steps. It's a challenge for me to acknowledge the small things that I need to do to stay the path. (Am I the only person on earth who still uses a hard copy Webster's Dictionary for the sheer joy of it?)

Beverlyjoy – Happy Registered Dietitian Day. Can't wait to hear about the "magic wand."

maryann - Sending supportive thoughts for the uber pain of separation - despite the joy at sending your DS forth. Yep, I'm in need of remembering my Beck basics also.

HaleyJu - Goodbye blip. Great to eliminate the "4:30 snack monster" - Ouch for the cost of working so late. Kudos for indulging in Pinterest recipes yet avoiding cooking them.

Readers - chapter 8 Stage 5 The Motivation-for-Life Plan

Daily Motivation Plan

each morning
Do the following each morning, before you eat breakfast:
. . . Also look for new advantages (although sometimes it's difficult to identify them because you have made gradual changes that you now may take for granted). For example, as we were problem-solving how Evelyn could find time to shop for groceries, I asked her, "I remember, when we first started working together, you told me you felt self-conscious at the supermarket because you thought people were looking in your cart and mentally criticizing you. Do you still feel like that?" Evelyn smiled and said, "No, never. I don't even think about it." I asked Evelyn to add that item to her Advantages Deck: "I feel fine at the grocery store, no matter what I put in my cart." Be on the lookout for experiences like this so you can add them to your deck.

. . . Continue to add to you Advantages Deck for a very long time.

Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), pg 189.

10-16-2012, 07:51 AM
Hello Beck Trekkers!

Yesterday and today have been pretty reasonable all told – as usual I read and attempted to follow through on the activities in the next chapter of Beck, revisited my reasons for wanting to lose weight, my breakfast and lunch were on plan, I went for my lunchtime walk, tonight’s dinner was on plan, but ... I did have a slip up … I had an impromptu dinner invite to my neighbours’ last night where I had some roast potato, a bit high in carbs for my eating plan. However, I resisted a glass of wine and dessert, which was a valiant attempt to not stray too far off track [credit].

HaleyJu – wa-hay, way to go not giving in to temptation. I’ve never heard of individual coffee cake in a coffee cup thank goodness – sounds dangereuse! Thank you and credit for posting the Beck daily support thoughts – they provide food for thought (pun intended ;) )

Onebyone – sympathies at the prospect of moving house, but it sounds like you have some really good strategies to get through it. Your buddy’s saying “you either face your stuff or stuff your face” is so pithy – it has become my mantra :cool:

Beverlyjoy – hope all goes well at the dietician appointment – I reckon the more knowledge, the more skills, the more strategies, the better.

Maryann – sorry to read of your distress, but good that you put on your brave face when farewelling your son. Well done on not dropping your bundle completely and doing what you can to follow Beck.

Gardenerjoy – welcome back from the weeds! LOL at railing against the laws of physics – I always think the correlation between resistance and weightloss offends some law of natural justice :D

BillBlueEyes – what a wonderful day – as if the Dalai Lama wasn’t enough, to also have your favourite music and that virtuous feeling of staying on plan with your eating – long may it continue! I just noticed your new post - Happy Dictionary Day! Being an ex-librarian I have a passion for reference books - at home I have the large hard copy version of the Macquarie Dictionary (the Aussie gold plate standard dictionary) and the Macquarie online at work. :)

Tazzy – I am reeling from the whirlwind that is your life – I hope walking Dexter is your time to chillax as you await 17 Dec!

Here's to a day of credits for each of us! :carrot:

10-16-2012, 09:33 AM
Hi Coaches!

Yesterday, I once again ate only my orange and muffin at work. credit. After forgetting my lunch on Saturday, I packed both days yesterday so my lunch awaits my arrival at work today. credit. I didn't weigh this morning and squelched the sabotaging thought that I just wouldn't eat my lunch then weigh when I got home. Lunch is there it's important to eat it.

I've been very busy. Yesterday I went to the PO to p/u items that had stacked up while we were gone last week. I was waiting for some great anti inflammatory lotion. There were 3 boxes...lotion and 2 care packages from my brother-a gently used laptop, IPad and IPhone. Wow. I'm touched both by his generosity and his follow-through. This was just briefly mentioned when he was here two weeks ago.

MaryAnn, I just wanted to your being "horrified" at your proofreading. Yes, there is a time for proofreading but I wanted to let you know I never caught it...I read it just as it was supposed to be. My point...sometimes it matters and sometimes it doesn't. Let go of the ones that "don't". :hug:

Gotta run--work calls!

10-16-2012, 09:49 AM
Still here, still Beckking!

My weigh-in Sunday shows me a pound down for last week and I got to put a dot on The Graph. Having a goal of a mere pound per week is slow, but I don't get so disappointed at weigh-in and I will get there! CREDIT

Sunday I found it hard to stay on plan. Our Dominican group went out to breakfast before our monthly meeting and I did have a plan for ordering according to my diet. Problem was, when the food finally came, it was too unappetizing to eat and there was no time to re-order. I 'borrowed' a half slice of toast to get through the day until 4pm. By then I was frantic and ended up bolting twice my daily carbs when I got home again.

That was the one time I didn't have a "safe" Zone bar on me! It sort of annoys me that I couldn't count on the restaurant when I ordered food right for me instead of all the stacks of pancakes around me. Lesson learned--never again will I venture forth without emergency rations!

Also, I should review the fact it seldom kills anyone in this rich country to miss a meal!

So today I have a day off--spending part of it at the lake painitng and puttting up storm windows. A few blissful hours of solitude [ie no crabby kindergartners] at the lake. Yes!

10-16-2012, 02:44 PM
Three credits for doing the three things I committed to yesterday: check in with coaches, exercise, and evening routine.

It's nearly 1pm here and so far I've backed up my computer, which was engaging in glitchy behaviors. That wasn't on the list. I've done nothing that was on the list. Sigh. This is a big part of the problem I've been having lately. I get to a point in the day where it's obvious that I'm not going to accomplish what I intended and my inclination is to eat over that.

So, I better stick with the three things I committed to yesterday and hope that tomorrow will be a better day for building on that foundation: checking in with my coaches (DONE and CREDIT! and thanks y'all), exercise, and evening routine.

BillBlueEyes: I still use my print dictionary -- the one I got when I went away to college because it feels good in my hands and because I learn more. The problem with targeted searches is that you don't get to learn about the words around the word you looked up. It's hard to convince young people of the value of serendipity over convenience, though.

10-16-2012, 02:52 PM
October 16, 2012 - Tuesday Reality Check
If you think, “I’ve been good all day so I can eat this [extra food] now,” remind yourself, “Just because I’ve been good all day DOESN'T mean I can eat extra now. It’s the ‘extra’ that will stop me from losing weight.”

Oh Boy, Can I relate to this.......... can't tell you how many times I've gotten to the end of the day and decided that I could still eat a few more calories. Let's hope that I can overcome those desires today.

10-16-2012, 02:58 PM
Feeling okay, and OP, but I wonder why I still wake up each morning and have to battle the thought that I can't actually do this. I get over it, mostly, and it is doubly strange to me because I am almost always OP for the first half of the day. I would love to wake up and think 'Fantastic! Another day OP!'

Beverlyjoy--hope all went well with the dietician. I've seen one twice here in England. After form filling and discussion about my life the end result was the recommendation that I eat less butter and walk more. Ya think?

I was looking through my recipe book and came across a recipe my Grandma had cut out of the newspaper. The recipe won the 1965 National Sandwich Idea Contest, and the winning entry came from a Sister Mary Amelia, Chief Dietician at St Agnes Hospital in Baltimore. It is for French Toasted Shrimp Sandwiches and includes 1lb shrimp, 18 slices crispy bacon, 3 cups mayonnaise, 12 slices bread, 1/2 c cream cheese and the fixin's for French toast! Man those days are well and truly gone in more ways than one!

10-16-2012, 07:28 PM
The dietician was helpful. The first thing she asked was for me to tell my food story/history to her - which I did. (It's been a long and winding road for me... and as we all have traveled, too)

I said I was feeling like I could never get this food stuff under control.She said that it's never too late and never impossible.

She wants me to eat 1400-1500 calories a day. NO less than 1200. That sounds OK. She said I wasn't eating enough fruit - whole grains. She said I should only lose 1/2 to 1 pound a week. Doesn't sound like enough to me. But.. I just need to get back on track with healthy food.

She helped me arrange my daily food choices in a healthier way. Her thinking was that I was not eating enough food during the day... especially at breakfast. This is setting myself up for being anxious about when to eat and what to eat... also, maybe one reason I was overeating in the evening. Her theory is to eat every few hours. Healthy proteins, healthy carbs, healthy dairy etc. and lots of veggies. We decided that I am very knowledgable about healthy foods and could probably teach a class in nutrition. This is probably true. But, I just can't live in a sane manner with food very it easily.

She thought that my exchange way of keeping track of foods was a good idea. She changed a few things about how amounts are counted.

I told her that it's been 50 of my 60 years I've had to deal with an unhealthy realationship with food. I am weary of dealing with it all. Then, she said one thing that really made me stop and think. That obesity is a disease. ( like diabetes, gallstones, chrones disease, chronic headaches, a bad rash etc) True, obesity is a diagnosis. One of the cures/medicines/healing parts of obesity is food. The right food will help to cure the obesity - and all the problems that go with it. (unhealthy labwork, difficulty exericising, etc) That eating healthfully is just like a regimen that a person with a different diagnosis would have to do to get well. She said.. that if a person breaks their arm there are certain things to be done to get better. It's the same as obesity. Of course, I know that - but, never looked at it quite from that perspective.

She was intrigued with Dr. Beck's Diet Solution book and how it helps give a person a real structured way to get through the hard/challenging times with food. She had heard of it now wants to check it out. It's always been helpful to me when I have been willing to use it. Lately, not at all.

I came home with lots of information and a food diary to keep. I kind of do keep track now, anyway - when I am on track. I'll go back and see her in a month.

I was hoping for a 'magic wand' - but, of course, that's in one of my fairytales. She's not a psychologist and can only help set up my food in a healthy way for me to eat during the day.

I think what she suggests is a little bit of a different approach with food.. so I'll move forward and plan my food for a healthy day. I will try again.

She said I could make a list of reasons... a long list or short list of reasons why I need to eat my healthfully. (like Dr. Beck) After each reason... she said to ask myself 'why' - to extend that thinking, if possible. She said it's OK to have 2 reasons or 102 reasons - whatever feels right.

She is very glad I have friends and sites on the internet to get support. Support is essential and helpful. But, we know that, don't we?!

billbe- no magic wand, but helpful, I think. Sometimes I think I just need a new 'starting line' from which to move forward. I felt like I was floundering. I am, at least, feeling more hopeful.
koala - I think you are right...the more knowledge the better.
teachme - I agree that the dietician didn't tell me a whole lot more than I really knew. However, it is fresh start.

10-16-2012, 07:56 PM
Well, gee...I am very, very pleased, former Beckmates. I have not checked into the 3fc site since Sept. 30 of 2011. Good thing I *had written down my password and actually was able to *find it. Was betting that our faithful BillBE would have kept the Beck train rolling, but imagine my pleasure and surprise to see so many other familiar Beckmates..Gardenerjoy, BeverlyJoy, Onebyone. pleased to see you all.

Just a quick apology for disappearing on you all, and a shout out that I am not dead! Not even maimed. I just lost the desire to post/keep up posting..probably felt I did not have much to contribute. Just wanted to say hi.

Am maintaining my ideal weight..between 125 and 130. Yes, that is quite low for someone 5'7", but it is best for me. I am very pleased. Still skinny fat; still that pesky weak core problem, but am not finding difficulty maintaining this weight.

Find myself needing the CBT for other areas of my life, and actually finding it much more of a challenge than using the Beck Diet Solution for wt. ..there probably was point in my life where I never would have believed there are actually harder things to control than my weight, but at this ripe old age, here I am!

Good to see you guys..rock on.

10-16-2012, 09:16 PM
In addition to the Beck Daily suggestions they occasionally send out a newsletter to those that have subscribed. Today's newsletter is ALL ABOUT Halloween. :witch::bat: I have to admit that I am glad that we don't have little kids at home. With Halloween on Wednesday night this year, we likely won't have many trick or treaters either. I will have to work on some seriousl resistance mucle training to avoid chocolate leftovers.

In previous newsletter articles and blog posts, we've detailed some strategies that make it much easier to stay in control during holidays and special events, such as reading an Advantages List and Response Cards every day, following a plan, and deciding in advance when to have treats. In this article, we'll focus on some different, Halloween-specific strategies that will help you stick to your plan this October 31st and the days surrounding it.

Remember: Candy is available year-round! Dieters tend to load up and eat lots of candy on Halloween, saying to themselves, "Well, it only occurs once a year." That's true, but Halloween is once a year, every year, and candy is available every day of the year. Drug stores and supermarkets sell fun-sized candy bars year-round, so you don't need to load up now. You can buy candy any time.

Don't buy candy until you need it. This may seem like an obvious piece of advice, but it's an important one. Many people buy Halloween candy a few weeks in advance, perhaps rationalizing that "it will be good to have that task over with," "I won't have to worry about stores running out," and "I can get the candy on sale." And then what usually happens? They end up eating some (or all) of it before the big day. Even when dieters are able to wait to break into the candy until Halloween itself, it can be a daily struggle to resist. There is a very simple solution to this problem: Don't purchase candy in advance. Even if it adds a small amount of cost or an additional chore on your already busy October 31st, isn't it worth not having to worry about giving in and expending the mental energy to resist until it's time?

Buy candy that you don't like so much in bulk and just a single serving of your favorite candy. You'll obviously have the most trouble resisting your favorite candy, so buy candy in bulk that you don't enjoy as much-you'll have an easier time resisting it, and when Halloween is over, it will probably be easier for you to throw away the leftovers, give them away, or donate them. You can and should buy a single-serving of the candy you like the most. This way, you'll be able to savor your favorite candy without worrying about having to stop yourself from going back for more.

Remember, the Halloween experience lasts for longer than one day. Even though the holiday itself is just a day, it is highly likely that you will come in contact with Halloween treats on the days leading up to and following October 31st. Be on the lookout for the common sabotaging thought, "I'm going to eat a lot of extra candy on Halloween, but it's okay because it's only one day." This thought does not take into account the candy that you come in contact with before Halloween, the candy you might have left over, the candy in your office kitchen, at your friends' homes, and at the parties and events you attend, before and after October 31st. If you're making a plan for Halloween, it's important to factor in the days before and after, too.

Get rid of left overs! If extra candy is in your house, you're likely to be tempted to eat it at some point. If you want to avoid having to resist leftovers, there are plenty of ways to get rid of them. Give them away, donate them, bring them in to work, or simply throw them away. If you have the sabotaging thought, "I can't throw the candy away because it would be a waste of money," remind yourself, "Either way the money is already gone. Eating the candy won't bring it back." One way or another, if you can limit your amount of exposure to leftover candy, you'll make it so much easier on yourself. And if your kids go trick-or-treating, it's also a good idea to immediately get rid of the candy they don't like or can't eat. If you keep it around, you may end up eating it or struggling to resist it. Remember, even though it may cost you a bit, in the long-run, you'll probably end up saving yourself thousands of calories by getting rid of extra Halloween candy and instead buying yourself a single serving of your favorite candy that you've planned to eat. This will help guarantee that you enjoy your favorite treat, when you really want it, and without the guilt.

10-17-2012, 05:32 AM
Diet Coaches/Buddies - Another day 100% on the eating plan, CREDIT moi; I need a bunch of these now to counter my recent excursions with tree nuts. The thought that a little bowl of something would make me feel better came up from time to time. I reminded myself that we're going to a wedding in a month where pictures will be taken and shown within the family for the rest of my life. Vanity is such a strong motivator.

My walk, CREDIT moi, took me past a new falafal place with a toppings bar. I'm psyched to go back for dinner at next opportunity. I, of course, want to serve myself all of the toppings, LOL, which would make one unwieldy pita with muddled taste. This moderation stuff sometimes eludes me.

maryblu – "Rock on" indeed. Yep, the Beck train keeps on rolling. Such a joy to hear that you're thriving even as you chase the other issues in your life. Kudos for being able to move forward without being stymied that your weight is the real problem that must be conquered first before anything else can happen. Hope you have time to get out on your lake while the water is open.

Joy (gardenerjoy) – When I notice that I'm not going to accomplish my planned activities, I, too, want to eat my disappointment. Hope you find a solution to that and publish it. [Yep, it's the serendipity that appeals to me - particularly serendipity that isn't controlled by advertisers as in google searches.]

Debbie (Lexxiss) – Yay for a brother with a memory. Neat to stock your lunch at work in advance - like an arctic explorer leaving food caches along the route before her journey.

Beverlyjoy – Interesting perspective, "That obesity is a disease." It does open the option to see your eating plan as the prescribed recovery plan, just like a broken arm. Kudos for taking that step to see her.

spanky - Kudos for having a doable goal for each weeks loss. Yep, slow and steady wins in this game. Kinda amazing that a restaurant served food too unappetizing to eat. Kudos again for just not eating it. Your lake place does sound like bliss.

TeachMe - Good luck wrestling down those negative morning thoughts, with Kudos for being aware that they're just thoughts that can be countered. It's frightening that that recipe came from a Chief Dietician.

HaleyJu - Thanks for posting the Beck suggestions for Halloween - historically a candy feast for me. Yep, fighting "chocolate leftovers" is a challenge. This year I might work on the notion that I am allowed to run out of candy - I don't have to buy so much extra that I'm guaranteed to be left with a mound that needs to go somewhere.

Koala - Yep, resisting "a glass of wine and dessert" in a social situation is worthy of Kudos. "Macquarie Dictionary" to learn that it's "by definition Australian." Noted that the online "Aussie Word of the Week" is shanghai with the definition of a child's catapult coming before the usage I know of abducting a person to serve on a ship. Fun, fun, fun this language we share.]

Readers - chapter 8 Stage 5 The Motivation-for-Life Plan

Daily Motivation Plan

several times a day
To do the following tasks, you may periodically need a visual reminder, such as putting on a bracelet you rarely wear, moving your watch to the other wrist, or wearing a rubber band around your wrist. Put a pup-up reminder on your computer or PDA, or make a note in your appointment book. When you notice the item or reminder, tell yourself what you need to do.
. . .

Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), pgs 189-190.

10-17-2012, 07:04 AM
Hello Beck Trekkers

Today has been pretty good – read my Beck book, read my list of advantages for losing weight, planned my meals for tomorrow (even though I’m going out for lunch – I know not where, so it’s a bit difficult to predict my menu choices :) ), been for my daily lunchtime walk, I stayed within my calories today – but carbs have been a bit high. Some credits for me, but also I know I’m at the early stages of this long long journey and I am yet to have a day where I am 100% on plan.

Lexxiss – great idea to take lunch supplies for a couple of days – reinforces the idea that Beck is all about planning. What a lovely surprise from your generous brother – is there such a being as a “fairy godbrother” – maybe there should be!

Spanky – fantastic result that you achieved your weekly weight loss goal. Slow, steady, reliable and constant has got to be better than random and disappointment (I tell myself, who is soooo impatient for these kilos to be gone.)

Gardenerjoy – backing up the computer is one of those icky tasks that is all too easy to avoid – I think you deserve big credits for tackling that. The list will still be there whenever you need it ;)

HaleyJu – that advice is so timely – the evening munchies are my bete noire, even when I don’t have the calories to spare grrr. One of my walking buddies told me today that when needs must, she takes herself off to bed straight after dinner in an effort to resist eating off plan! Oh my goodness, I am so glad that we don’t have Halloween to contend with – lollies (candy) have got to be ultimate temptation/trigger food for me.

Beverlyjoy – thank you for your very interesting debrief on the dietician appointment – she sounds very supportive and helpful - being positive about many of the strategies you already do [credit] and providing some new perspectives on this issue of weight which is confronting us. It’s a learning journey …

Maryblu – :wave: thanks for popping in and being proof positive that this all works!

BillBlueEyes – big credit for a 100% compliant day! Ensuring you are comfortable and happy within yourself for the wedding sounds like an excellent motivator, it’s not vanity at all! It is fun sharing a language – even within Australia we have many differences in language. In the west (where I grew up) a shanghai is known as a “ging”.

Here's to a credit-filled day!

10-17-2012, 11:43 AM
Hi Coaches!

Posting from my IPad...a work in progress. I'm at the eye clinic w/mom...70 min from home. Credit for weighing and thinking out my morning, which included a 5 AM smoothie. Credit for resisting an early morning S-Bucks while waiting. I'll enjoy it all the more later. Lunch at WFoods which I alway enjoy sensibly.

10-17-2012, 12:03 PM
Credit for doing the three things I said I'd do yesterday -- check in with coaches, exercise, and my evening routine.

I have an even longer list today, but lots of them are quick items. I have stars by the three items that I'm committing to again today: check in here (CREDIT! Woohoo!), Exercise (I had a blast doing my Zumba on the Wii yesterday so I'm going to stick with that while I'm going through this rough patch--maybe add some Qi Gong for a stress reducer), and my Evening Routine.

I was never very good at this "credit" stuff. I'm impressed with how much it's helping to do these three things and to give myself credit for them. I'm not on track, but I have completely stopped my momentum of running away from the track. This is progress from where I was a week ago. When I'm ready, it's going to be so much easier to get back on track because I didn't get so far away from it.

Great to see you, maryblu!

Beverlyjoy: I suppose it was too much to expect that the dietitian would have a magic wand, but I was hoping, too! I'm reading the latest edition of Thin for Life by Anne Fletcher. She also says that it's never too late and never impossible -- and has many examples to prove it to be so. In the very first chapter she counters the myth that we can't lose weight over age 40 and the one that says that if you've tried a gazillion times and never kept off, then you never will. She had many examples of people over 40 who maintained weight loss and it turns out that most people try many times before they finally make it work. I keep being reminded of what they tell smokers "The times you tried previously were practice."
I agree with this: "She said I should only lose 1/2 to 1 pound a week." On average, that's the rate I lost. Faster some weeks and then weeks on end where I got stuck -- but the average was in that 1/2 to 1 pound a week range. It's not a race. Fletcher also said that most successful maintainers lost their weight slowly and did it in fits and starts, sometimes with stopping points of multiple years before finally losing some more weight.

10-17-2012, 05:27 PM
Oh my, the Daily Diet Solutions really have me pegged this week!!
October 17, 2012 - Wednesday Sabotage
Sabotaging Thought: It’s just one/one little bit. It won’t hurt!

Response: Consider the evidence from past experiences. When has “just one” EVER really stayed at just one? When has having “just one” EVER helped me to lose weight and keep it off? Just one actually will hurt because it'll likely turn in to more and it also reinforces my habit of giving in. Remember, it’s not about the calories, it’s about the habit!

10-17-2012, 07:09 PM
Hi.. today I didn't feel like my day was spinning and spiralling. I am grateful. I'll let you all know how my evening goes. I do know one thing. .. eating a bigger breakfast did help today as far as cravings, etc.

Take care now.

10-17-2012, 08:32 PM
Did I post that "Just One" comment.......yep, then not two hours later, picked up a piece of dark chocolate at the hair dresser. Apparently I have a serious issue with short term memory.

Beverlyjoy -- I just typed the comment youdietitianan said about obesity being a disease into my phone notes. That's where I also have my advantage cards. I think it was a pretty profound statement.

I'm tired, stressed, and battling the monster.

10-17-2012, 08:52 PM
Wednesday evening. A good day yesterday and today all on plan:

Faced with a giant pita-wrapped sandwich at the weekly Lab Lunch Meeting [more often a "Gorge-and-Snore" in my experience!], I dumped the chicken, lettuce, and tomato contents onto a plate and tossed the 14-inch round pita bread in the trash. Ate my salad and felt great about it.

I'm at the dangerous end of the evening--when I might think, "Gee, I've done so well today I can have another carb". What IS that??? :shrug:

Time to hit the Beck Board and let y'all have a look at my rickety thinking in hopes I'll come to my senses and get to bed with a cup of tea!

I have retreated from exercise again as Life-With-Kindergartner swings back into the fast lane. I am just so dog-awful tired after DS goes to bed! I'm happy enough that my eating is on plan, but I know I have to get back to it. Sigh.

So, off to my book with a cup of tea, Good Evening to all!


10-18-2012, 06:56 AM
Diet Coaches/Buddies - Did gym, CREDIT moi, without incident. And took a pleasant walk with DW out to dinner and a book reading by one of our favorite nature book authors.

Was on plan all day with eating, especially snacks, CREDIT moi. DW and I walked to the falafel place I mentioned yesterday. I did a great job of selecting toppings for three falafel in a bowl. (Warning: cubes of fried eggplant are nearly 100% oil.) DW had her falafel in toasted whole wheat pita bread. A perfect food day would end when we walked to the book reading then home. Alas, for a $20 field guide, the publisher put on an unexpected after talk reception fit for a wedding! I was done for the day, but had a plate of FREE food at 8:00 at night. There was a Bruschetta with jam, cheddar, and small apple chunks instead of the standard tomatoes and basil. Soooo yummy. And killer brownies and dried fruit crackers, etc. CREDIT moi for avoiding the wine, sodas, tortilla wrapped sandwiches, and top shelf cheeses in addition. Nature books don't usually fare this well, LOL.

Joy (gardenerjoy) – Enjoy your Zumba - without even thinking about Kennebunk, Maine where the Zumba instructor conducted extra credit sessions with selected males. It's raised the issue of privacy and whether prostitution should be regulated or prosecuted. Kudos for working on your "credit stuff."

Debbie (Lexxiss) – Hope all went well with your mom's eyes. Yay for Whole Foods for allowing a sensible lunch.

Beverlyjoy – Yay for breakfast as a weapon to fight cravings.

spanky - I know about those "Gorge-and-Snore" meetings. For one that I had to face regularly, I asked the admin to add a few salads to the mix. She was dubious; added a few which were all taken; added a few more the next time . . . until lunch became mostly salads with a few sandwich wraps for the hard core. "Tired" from a high energy kindergartner is a challenge.

HaleyJu - Hair dressers should not be allowed to serve dark chocolate - temptation at a vulnerable moment. Good luck fighting tired and stressed so you can have full energy to stay your path.

Koala - Yep, it's difficult to plan menu choices when you don't know which restaurant - but there's Kudos for planning to make good choices. [So one day after learning about Australia's Macquarie Dictionary, I read a news article that it's being updated just to record Prime Minister Julia Gillard's definition of 'misogyny.' Feisty lady there and fast dictionary editors.]

Readers - chapter 8 Stage 5 The Motivation-for-Life Plan

Daily Motivation Plan

several times a day
. . . Give yourself credit. I find that many dieters gradually stop practicing this important skill as time goes on. You should be giving yourself credit throughout the entire day - at least 15 or 20 times, whenever you:
Weigh yourself.
Graph your weight.
Read your Response Cards.
Review your Advantages Deck.
. . .. . .

Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), pg 190.

10-18-2012, 10:13 AM
Hi... well, yesterday was a healthy day. I am so grateful. I planned my day carefully according to the way the dietician recommended. Credit It seemed strange to eat that much food for breakfast. But, she was right - it did keep me from wanting to 'graze' afterwords.

Yesterday my main credits were: planning/measuring/logging, weighing, more water, stretches & strengthening & going to the store for healthful foods. I think it's a good first day back on to eating healthfully.

I am glad to have posted these last few days. I don't know why, but it's hard for me to post when I am struggling. At that point I seem to be in my own little food world. I did read here often during the past 10 days or so when I didn't post. I appreciate the warm welcome when I start posting again.

And, as always, I write down my daily gratitudes at the 100lb site here at 3fc. That way I always keep in toe in the water and stay connected to 3fc no matter what I am eating. I think that is a credit too. Grateful for the willingness.

Have a great day.

10-18-2012, 11:02 AM
I did my three things yesterday, even though I didn't want to do the last two. CREDIT! CREDIT! CREDIT!

I have a more structured day today. We'll see if that helps my mood and productivity.

Also, a reminder to myself -- I always get like this before leaving town. It will get better.

So, again, today -- checking in with coaches (DONE! CREDIT!), exercise, and evening routine.

10-18-2012, 12:35 PM
Hi Coaches!

Last evening, after returning from a second trip to Denver where I resisted the inner voice (and DH's suggestion) of going out for dinner, I came home and made an OP Then I engaged in some stress eating which wasn't too damaging (OP food-two Vegan BB muffins), but the manner in which I ate them was of concern to me. I froze the other two muffins this morning for a date when I'm feeling more "in control" and when I can plan ahead for them.

This morning, I did squash the sabotaging thought not to weigh. Once again, I weighed anyway, even though I already knew the number would be up since we had dinner at 830pm. credit.

This morning I've already been presented with the next set of circumstances. I checked in w/mom to find her best friend passed away and that she was concerned about something regarding the eye appt yesterday. She thinks her macular is getting worse and that they didn't test properly yesterday.
Before I got all that news I was in the process of installing a new thermostat. I got it taken apart and seemingly broke the old one and need a heating co. for a rewire. (Old Victorian House Syndrome). Fortunately, I jerry rigged the thermost. to work until an expensive guy can come. I'm on call now with mom now (might need to revisit the eye clinic today), and with Kirk's DD who is waiting for the OK to move into her new apartment, which we said we'd help with.

Aha, the most important thing I can do after checking in is make a SBD food plan for the day and get my smoothie made. That continues to be my greatest tool for staying close to plan: PLAN.

After I complete those basics I'll go visit our decluttering thread and make a list which moves me forward while I await my next challenge.

I just took a moment and remembered how simple my life was when I started Beck Diet Solution....not many worries, lots of time for dieting. Now, as many things seem to keep appearing on my horizon (almost daily), I am very grateful to have many Beck skills right with me to help me get through each day in "as sane" a manner as I'm able, with respect to food/addiction.

10-18-2012, 04:55 PM
October 18, 2012 - Think Thin Thursday Tip
Dieters often go off track because they think they’ll enjoy themselves more if they’re not restricting their eating. We ask them to really think about how it feels when they’re off track and many find that they actually spend more time feeling badly about themselves and guilty about their eating than they do feeling good. Remember, being off track might not actually make you feel the way you think it will.

10-19-2012, 05:18 AM
Diet Coaches/Buddies - Walked (CREDIT moi) to the library and returned with no books. Yay for showing some restraint when some part of my brain thinks I need one from each section I browse. I seem to have about five books with active bookmarks at the moment - more aren't welcome.

Food was good enough, CREDIT moi. I avoided some repeated urges to indulge in tree nuts; methinks my body now believes it's entitled to them regularly. It would be easy to think it was the body chasing a need for nutrients, but the urge is the same one I used to feel for Oreo cookies and those aren't known to have any life-supporting ingredients, LOL. Dinner included kale from our community garden - that stuff just feels healthy all the way down. DW adds plenty of garlic and serves a huge wad so I've learned to associate reeking with feeling healthy. Yay for kale and garlic both.

Joy (gardenerjoy) – It's fun to anticipate you leaving town because you always come back with good stories.

Debbie (Lexxiss) – Congrats for "jerry rigged the thermostat" - BTDT, sometimes forgetting to go back and do it right. Kudos for keeping your food sanity with so much external stuff happening. I do know that "Old Victorian House Syndrome," LOL.

Beverlyjoy – I recognize that desire to avoid posting while struggling - wish you'd figure out why that is and publish the reason for the rest of the world. Yay for going to the store for healthy food; it's always great to hear that you're out and about.

HaleyJu - Thanks for the Beck tip; I need to be reminded, "Remember, being off track might not actually make you feel the way you think it will."

Readers - chapter 8 Stage 5 The Motivation-for-Life Plan

Daily Motivation Plan

several times a day
. . . Give yourself credit. I find that many dieters gradually stop practicing this important skill as time goes on. You should be giving yourself credit throughout the entire day - at least 15 or 20 times, whenever you:. . .. . .
Eat slowly, while sitting down and enjoying every bite.
Think about your general eating plan for the day.
Follow your plan for each meal and snack, or make appropriate modifications.
. . .. . .

Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), pg 190.

10-19-2012, 09:16 AM
Hi Coaches!

I have weighed and will write my food plan for the day once I find out if we're going to Denver to help with the move. Today I'm looking at either 3 meals at home or just the one, my morning smoothie. I'm thinking it's going to be the first...and moving parties usually include take out pizza, so I'm going to think and come up with something bringing our own vegetarian pizza to cook there....hmm...that might work.

BBE, yay for kale and garlic, especially when the kale is freshly picked. I had your same library experience awhile back. I saw so many things I wanted to bring home, yet resisted, understanding that sometimes too many just add to the clutter experience.

gardenerjoy, yay for another day with 3 items checked off. I look forward to your report regarding your "more structured" day.

haleyju, thanks for the Thursday tip. I find my "worst" feeling is when I've engaged in unplanned eating in the afternoon then realize that act doesn't allow me to fully enjoy my planned and OP dinner.

Beverlyjoy, I think your commitment to checking in everyday w/gratitudes and reading here even when not posting is so helpful. Kudos.

10-19-2012, 12:22 PM
The more structured day improved my mood a bit; my productivity not a whit. But it did make it obvious where the problem lies. For October, I turned my blog into a full-time job while in total denial that it happened. Fortunately, my work portion of October ends soon and I'll have no choice but to cut it out. I hope during my time away that I can think through how to arrange my life in ways that work better for me.

Credit for doing my three things yesterday: checking with my coaches, exercising, and evening routine. I've starred those same three things on today's list. One down (CREDIT! YAY!) and two to go.

10-19-2012, 02:41 PM

OP so far this week, and am trying to hold on as I get to the Sunday weigh-in. Hoping for that next pound to hit the road.

The hard part today is feeling like I've worked so hard these last 3 weeks and don't feel a whole lot different even though the scale says "Success". Clothes are still tight, the spare tire still vivible. I remind myself that it's all going according to plan and that 3 pounds' loss won't turn me into Audrey Hepburn. Yet.

Deep breath. Patience. Keep going.

Onward, Spanky

10-19-2012, 05:30 PM
Reminder for the day...........
October 19, 2012 - Friday Weekend Warm-up
If you think, “I’ll just eat whatever I want this weekend and start again on Monday,” remind yourself that getting off track every weekend is a prescription for gaining weight or staying at a higher weight. If you want to lose weight and keep it off, you have to be consistent with your eating, and practice your skills consistently, 7 days a week. We wish it were different but it’s not!

10-19-2012, 08:18 PM
Last night my hardrive crashed. Big phooey. Dh took it too Best Buy and they will fix it - probably replace it. I am grateful that I didn't overeat in reaction. I can use dh's computer on a limited basis... it's his computer for work.

Yesterday was a good and healthy day. I completed many of the Beck tasks. I am grateful. I read parts of the books and read the cards and worked on my healthy living tasks. I also did my journalling of Beck Tasks as well as planning/measuring/logging. Quite a few credits.

Dh is mad at me because I tossed his popsycles in the trash. Oh dear. Usually he accepts it. I think he likes it better when I am overeating... then I don't get rid of his goodies.

I will try and check in tomorrow.,

Have a great weekend.

Nature Girl
10-19-2012, 10:47 PM
I had an insight last night when thinking about that issue of why I don't post when I'm struggling. I still don't know why, but what I figured out is, I should post as a call for coaching help, instead of viewing the post as a report of my failure.
If I were to say "Help, coaches, I can't stop buying ice cream! Any strategies?" I would be keeping myself accountable while hopefully eliciting ideas for my latest struggle.
This would be more helpful than feeling like I just have to write a report card: "Dear coaches, I screwed up again. I'm such a bad person."

So yes, it is true I have ice cream in my freezer again and no one else to eat it but me---whadoi do? And how do I prevent this?

Side note victory: went to the doctor and weighed in 1 pound above my latest weight (from 10/6) with a HUGE sweatshirt and jeans on! That probably means I will be on target when I get back to my scale next weekend! (I know, not the Beck way to do it, but it has worked for me for 17.5 lbs, so I'm going with it.)

10-20-2012, 06:16 AM
Diet Coaches/Buddies - Gym was gym, CREDIT moi. Particularly pleasing that a buff guy was using the same weights that I was using. When I reach enlightenment, I won't compare my workout to any other since it's pointless. No reason to do it at all. I'm up early enough to watch the meteor shower near Orion in the East as we pass through the tail of Halley's Comet - but it's raining here. Hope the rest of you get to see it.

Food was off with some nibbling - Ouch. I need to up my vanity sensitivity a bit more. Since dinner was a lentil soup, DW noted that we had a vegetarian day.

Joy (gardenerjoy) – Yay for checking in even as you're arranging your schedule to get on top of things.

Debbie (Lexxiss) – Good luck with your pizza dilemma.

Nature Girl – Congrats for staying on track in Onederland. Super Kudos for posting when it doesn't feel comfortable. Do you have an uber small dish that you could use for a serving of ice cream? A Thai restaurant once served me a fat thimble of ice cream after the meal and it felt just right.

Beverlyjoy – Kudos for "Quite a few credits" - I like that Beck insists that we tally each and every one. Ouch for fickle computer hard drives.

spanky - Yep, "Deep breath. Patience. Keep going." This patience business remains a challenge for me.

HaleyJu - Yep, weekends matter. Hope all is going well for you.

Readers - chapter 8 Stage 5 The Motivation-for-Life Plan

Daily Motivation Plan

several times a day
. . . Give yourself credit. I find that many dieters gradually stop practicing this important skill as time goes on. You should be giving yourself credit throughout the entire day - at least 15 or 20 times, whenever you:. . .. . . Use Resistance Techniques.
Tolerate hunger if it's not time to eat.
Say no to tempting foods that are not on your plan.
Contact your Diet Buddy.
Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), pg 190.

10-20-2012, 09:12 AM
Hi Coaches!

We didn't get home until very late, and still needed dinner. credit for eating in. Our pizza would have taken too long, so I made a great quesadilla with my own homemade black beans. credit. I've weighed today...down from yesterday. After dinner I had a snack not planned for, but it had a beginning and end. :lol:

Nature Girl, we always have ice cream of some sort, because DH eats it. It is one food I ALWAYS put on the scale. One serving, that's it. Accordingly, since I buy I bring home the most reasonable choice possible. Right now, we're minimizing dairy so I bounce between rice dream and soy-licious. Both are tasty but don't seem to encourage overeating.
Thanks for putting your thoughts into words here...when we struggle it would be so much better to post for assistance instead of reporting failure. credit yourself.

Ok, work lunch is packed and next to my keys to prevent forgetting like I did last Saturday.

10-20-2012, 12:33 PM
I did my three things yesterday -- talked to my coaches, exercised, and did my evening routine. (CREDIT! CREDIT! CREDIT!)

The big blog project is complete, with posts scheduled the entire time we'll be gone.

Today is packing day with its own stressors. But kind of a relief to have different stressors for a change.

Credit for writing this post. Exercise today will likely be running up and down the stairs. I'll consider anything else a bonus. I'll plan to do an abbreviated version of the Evening Routine just to make sure things are going okay.

Naturegirl: Thanks for the notion to post when we struggle as a request for assistance not as some sort of confession. I needed that. I'm going to quit using the word "report" because that has a ring to it that isn't working for me and I didn't realize it until you said it.
My ice cream strategy changes depending on what's working at the moment. One is to only eat ice cream outside of the house as a treat -- the smallest serving available. Another is to eat only the ice cream that I make (which is really frozen yogurt -- here's one of my recipes:
It can be very empowering, once in a while, to throw away a food that ends up in my house when I didn't really mean for it to. That seems to send a strong signal that this is unacceptable and it really helps me stick to the plan.

10-20-2012, 06:52 PM
Today's quote is one of the thoughts from way back. It seems to speak to the issues that some of us are having right now.
It's important for dieters to think about the difference between things that are impossible and things that are very difficult. Just because it's hard doesn't mean you can't do it!

It's not impossible to resist the ice cream or impossible to throw it out........ but it's darned sure difficult!

This week I have been close enough most days to OP eating to get credit. I do carefully track all that I put in my mouth on Fitday -- another credit. I have worked hard on the resistance muscle. It's been difficult. The scale dropped a pound one day and then took a rebound back up. I am hoping that tomorrow (official weight change day) it will be down again. Credit for weighing each day. Yoga this morning (credit) ........ and a nap this afternoon. I haven't accoumplshed anything other than a low stress existence. That's kind of nice.

10-20-2012, 09:19 PM
Quick check in.... Friday was healthy... so grateful. I was willing to do many beck tasks. I need to scoot. I'll check in again tomorrow.

10-20-2012, 11:10 PM
Ah. The Ice Cream Discussion...Ice cream is one of those things which I can find myself up in the wee hours of the morning with a pint and a spoon, standing at the counter in a stupor of bliss with the container sweating down my elbow, I've been scooping it that long.

Right now it works to buy obnoxious flavors only a 6 yr old would eat--"banana split superman with blue stripes" for DS. When I must have the chocolate Haagen Daas, they sell those half-cup sizes now and I make one last 2 servings. Bliss, but not a quart's worth of bliss. KUDO!

I appreciate the thinking behind posting as a means of getting some assistance. A good way to look at it: "Beck Team has your back!"

By the way, I'm almost getting used to thinking of green vegetables as carbohydrates. As opposed to a football-sized baked potato or a load of fettucini! ;) Really a required mindset for Atkins practitioners and I'm surprised to see myself content with a salad, a pork chop, and brussels sprouts. Big step for me. KUDO!


10-21-2012, 06:20 AM
Been v busy and did not find time to write the last few days, but have been reading your writings and recording my food.

Naturegirl-- I was interested in the idea of posting to ask for help as opposed to reporting how naughty one had been. It did make me think that I am moving out of that guilty mindset more and more. That's not to say I'm always OP, but I am always moving toward it. Well maybe not ALWAYS, but shortly thereafter!

I did go off plan the last 2days:one was preparing food for friend's dd's wedding and the other was the wedding day itself. In the midst of it all was DS's 13th birthday (eek!) Many things interesting here. I had anticipated increased calories this weekend, but in the event I went over my weekly target by about 1000 calories. As a result I was up 2 lbs this morning, but because I'm getting good at tracking cals I know that 1000 does not equal 2 lbs, so I don't feel like a failure.

I know I can't do this every weekend, but I want to give myself credit for continually tracking which helps keep everything in perspective. I also figured get excercise credit for being on my feet for 2 days doing the cooking etc!

Finally, credit this morning for tracking, reading, writing and planning for the week. This is such a useful system for me.

Thanks to you all for being part of the journey.

10-21-2012, 06:39 AM
Diet Coaches/Buddies - Just came in from looking at the meteorites coming from the region of Orion. Yesterday was the big day, but there were still a few this morning. In my next life I'm going to be an astronomer - get to spend the whole night watching stars, and wondering about it all.

Eating was distorted by the food at a late afternoon memorial service. Seems that the more friends you have the more food gets stacked on tables. I tried to choose only that which was special, but most stuff was homemade and special. I made my peace with what I ate and called it early dinner. CREDIT moi for stopping when new platters were still arriving from the kitchen. Wasn't a stellar day; Oh, Well.

Joy (gardenerjoy) – Neat notion, "It can be very empowering, once in a while, to throw away a food" - a reminder that it's our brains to be wrestled with not just the calories.

Debbie (Lexxiss) – Ice cream does tend to encourage overeating. It's no longer welcome in our freezer.

Beverlyjoy – Yay for healthy Friday.

spanky - LOL at "banana split superman with blue stripes" - that's what I'm looking for in Halloween candy.

HaleyJu - Yep, scales do that pound down then pound up. Kudos for accepting that with equanimity.

Readers - chapter 8 Stage 5 The Motivation-for-Life Plan

Daily Motivation Plan

several times a day
. . . Give yourself credit. . . .

You should also give yourself credit for giving yourself credit; filling out a Cheat Sheet as needed; being assertive with food pushers' making special requests at restaurants; postponing a meal or snack if you are upset; comforting yourself without food; making the time for diet and exercise activities; staying in control during special events; reading this book; adding to your Advantages Deck or making new Response Cards; writing cards for your Memory Box; and so on.Continue giving yourself credit throughout your life.

Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), pg 190.

10-21-2012, 08:50 AM
Hi Coaches!

BBE, great that the rain let up so you could view the meteors. Yep, memorial services are the spot for lots of special foods, as friends remember the departed one....and food is the "other social lubricant". credit for thinking in advance then stopping when you did.

Great conversation yesterday and opportunities for learning. Thanks everyone!

I weighed this morning and enjoyed some time in the kitchen prepping my first ever homemade quinoa patty. WF has them but I've been too thrifty to pay their prices. I haven't cooked and tasted one yet, because it's not on my morning plan. credit. I did, however, eat three spoonfuls of fresh quinoa right out of the pan Ouch yet recognized it not to be MY healthy practice.

10-21-2012, 10:51 AM
Nearly packed and ready to go. We should have internet, but the check-ins will be quick vacation ones just to remind myself that I have a plan, that I know what to do on vacation, that I intend this vacation to be a re-set from what's been going on the last few weeks.

Happy Sunday, all!

10-21-2012, 12:08 PM
Hi Beckies/coaches - four healthy days... I am so, so grateful. The dietician said weighing daily has been proven to help people lose weight and keep it off. - as well as Dr. Beck in her second book. This is very hard for me. It's my food/eating disordered mind wants that number to go down everyday. I know with time I should be able to just look at that number as information as time goes on. I hope that really does happen. I'll try it again. Credit for weighing the last four days.

We had fun yesterday. We watched college football in the neighbor's garage while all the kids played outside in the front yard riding bikes, scooters, playing basket ball, soccer etc. The children would go in the house and play in between. I didn't know this gathering was going to happen. However, I had made a huge pot of healthy chilli - we brought that, carrots, apples, crackers. I had planned to make myself a taco salad (lettuce, litte bit of cheese, chilli, low fat sour cream. broken up taco shell) I was willing to bring my taco salad while everyone ate a bowl of hot chilli. I didn't eat any unplanned food. There was a huge spread of yummy looking unhealthy food. I snacked on apples. Credit. I am so grateful for the willingness.

Yesterday I planned & logged all the food I ate, had lots of water, did my stretches & strengthening exercises, read over my list of 'why and the advantages of my losing this weight etc. Always grateful for the willingness. I've been going through the workbook. I've read my advantages a couple times a day. And, I try to read my list of daily goals around food before each meal. Hopefully, this will help me get my mind back to the Beck approach of food and having food sanity.

I am planning my day in the manner the dietician suggested. It seems to be helpful to have a bigger breakfast that I am used to having.

I hope you are all having a good weekend. As always, am grateful for your support.

gardenerjoy - safe travel
nature girl - I too have trouble posting here when I am struggling. It's part shame, part wanting to eat what ever I want, and more. What a basic reminder you've mentioned that I've needed to hear. That folks here really want to help. That we can ask for help or suggestions in a way that doesn't make us feel so bad about it. Thanks for this basic reminder. For me, it's often about willingness ....
Billbe - I too will look to the skies tonight in hopes seeing the meteors. Credit for realizing comparing others at the gym is often not that productive.
lexxiss/debbie - Tell me how you like the quinoa.

Gotta go... am using DH's business computer and he needs it. I think that in every marriage/realtionship each person needs their own computer. This 'sharing' .... don't like it that much.;)

10-21-2012, 04:46 PM
Today I am grateful to be able to move my ticker and my sig line down one pound. The way that I figure it, if I can continue to lose a pound a week until school is out (222 days-- if I was counting) I would be back at my goal weight by the first of June. I'm expecting a big situation next weekend with granddaughter's birthday party. I will need to use all my resistence skills and many of the things in Bill's quote of the day. All other suggestions for dealing with a day where I have no control on what is available will be helpful.

Something for me to keep in mind for the upcoming week.....
Sabotaging Thought: It's okay to eat this extra food because I'll make up for it later.

Response: When has "making up for it later" EVER really worked? I need to learn how to consistently eat about the same amount of food so I'm not constantly tempted to eat more. Once I do this, the struggle will go down and dieting will get easier.

10-22-2012, 06:43 AM
Diet Coaches/Buddies - Exercise was searching for the winter ducks passing through on their way to find a place warm enough to provide open water so they can eat. Saw hundreds of the expected ducks - nothing unusual. Coots continue to amuse me with their chicken-like head bobbing.

Food was on plan during meals - CREDIT moi - with too much nibbling between - Ouch. DW tried a new chick pea soup recipe from Penzeys Spices last night for dinner - so good. I could become a sales rep for spices as a way to redirect the mindset that one ought to be eating meat and potatoes. Think I'll invent the Spice Diet where the concentration on spices achieves the Beck strategy of focusing on our food.

Joy (gardenerjoy) – Waving toward the Antarctic - may you see many penguins. In case that's not where you're vacationing (just because that's where I wish I were going), may you see many local wonders anyway.

Debbie (Lexxiss) – Can't wait to hear how the quinoa patties came out.

Beverlyjoy – Yep, Kudos for sticking to your new path - you're working good muscles.

maryann - Waving. Happy Nut Day - I hope you celebrate. Thanks for getting walnuts way out here to the East Coast where we don't grow a single one.

HaleyJu - Congrats on your pound gone. A pound a week seems like a doable plan. Days with no control over the food available are challenging. It's helpful to me to deliberately plan to make a plan when I see the choices. A last minute plan works for me better than no plan at all.

Readers - chapter 8 Stage 5 The Motivation-for-Life Plan

Daily Motivation Plan

several times a day
. . . Look for "worth-it" experiences. You will have multiple opportunities every day to say to yourself, It's so worth it to keep going. Every time you look in the mirror, say, It's so worth it to look this way. Every time you more easily accomplish a physical task - such as lugging heavy groceries - say, It's so worth it. Every time you realize a skill, such as ignoring a craving, has made your life easier, say, This is really worth it. When you recognize a repetitive worth-it experience, add it to your Advantages Deck.Continue to remind yourself why it's so worth it for the rest of your life.

Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), pgs 190-191.

10-22-2012, 08:08 AM
Hi Coaches!

Yesterday I got called into work and needed to get ready and head out the door, pronto. Credit moi! I enjoyed a cup of coffee with DH first, then made my smoothie AND packed my lunch. That's such an improvement from the old days. At the end of the day, there was a sampling of fried cod, which I chose not to resist. I kind of "beat myself up" over it. This morning I was able to recognize that tasting the cod after working there for a year was not a big deal. Resisting the very real urge to bring home a piece of cake or homemade cinnamon roll several times a week is the more important use of my resistance skills. Credit yesterday for not bringing home the "too small to sell" cinn. roll, which did cross my mind.

BBE, the quinoa cakes turned out great for my first try, considering I had to leave the project and head to work. I binded them with a little instant mashed potato, since I'm trying to cook "vegan" when possible. I might still try with an egg snatched from a local and happy chicken at our CSA.

HaleyJu, congrats on another pound down. I loved the idea, "when did making up for it later ever work." I so relate.

:wave: everyone else! Gotta get ready for work!

10-22-2012, 10:55 AM
Greetings from Northwest Arkansas! Which I promise will turn out more exciting than it sounds.

On road trips, I love packing a lunch and eating it in a rest area. It's such a great way to start an adventure. I can't believe I wasted so many on-the-road lunches in boring McDonald's. I followed DH's lead and ate about half at our lunch stop and the other half at the next rest area, 127 miles down the road. So I got that adventurous pleasure twice! Credit for making it a priority to pack that lunch.

Today's plan: eat lightly and walk lots

HaleyJu: I find it useful to have some sort of plan, even when I have little control. For family potlucks, my plan is usually "focus on veggies, tiny portions of anything else I want to taste."

BillBlueEyes: I'd go on the Spice Diet. I'd also enjoy the distraction of all the exotic places the spices come from.

10-22-2012, 11:11 AM
Hi Coaches

Today my decluttering tasks and my foodplan veer into one head-on Beck suggested task: Clean up your environment.
Today, this means: clean out the pantry and the cupboards and the freezer
1) box up food that is unopened for a foodbank donation done
2) toss out the rest and done.
"Food" here means anything I would not serve DH.

Right now it is easier for me to make a foodplan and to clean up my kitchen based on the needs of my DH than on my own. I feel defeated. I feel stuck and uninspired. In unenlightened moments I see him as a dieting success and a genius and me as a dieting failure. He "simply gets it" and I am some kind of idiot. I'm just being honest here. And when I get over myself cause it's so counter-productive to stay in the woe is me pot I can use DH as an example to follow. When I put myself aside, I see him progressing and I think "swallow your pride and do what he does, he's doing something right". Maybe the brain (my brain) gets changed by decades of futzing around with food/foodplans/rules of eating/years of oaths sworn to stay away from food X. Maybe I really can't see the forest for the trees. I just see DH's butt and gut getting smaller and he is getting younger right in front of my eyes. It's inpsiring and I want that too. Even more so as a Big Birthday is breathing down my neck. Not this year but next year. I sure would like to meet that day 50+ lbs lighter.

All these thoughts have been swirling in my head for a few days. It all got clearer yesterday. When we were coming back from being out, I noticed that DH is now even smaller. The jacket he had to pull over his gut last year now hangs loose all over. His pants really need to be replaced. They are that loose. He had to buy a belt and easily found one. He is a tall man-6'4", and his excess weight made him look shorter. He's back to looking long again. He still eschews all white carbs 95% of the time, including fruit (but he wasn't a big fruit eater ever). He still cuts up veggies and makes sure there is some kind of (uninspiring) salad to go with dinner. Still walking 3-5x a week over lunch.

*credit* for posting here
*credit* for maintaining my weight at 252 +/-
*credit* for planning my day today
*credit* for the willingness to make a plan today

BTW that's Key West in my avatar. I wish I was there. Bye.

update: I am now free of all food DH no longer eats. I alos have a big box full of food to donate to the foodbank which is a good thing. Will drop it off tomorrow. I must say, doing this has already simplified my food choices. Interesting. Bye again.

10-22-2012, 06:20 PM
Hi beckies... I have had five healthy days... very grateful. I've been doing my journalling of daily tasks, planning/measuring/logging food, exercise, trying to eat slower/mindfully, trying to remember to taste the food, reading arc/rc/beck the past two days, and rewriting resistence techniques as reinforcement. I do have it all memorized.... just need to always find the willingness.

I learned is takes alot of time and energy to not eat. Not fair... oh, well.

The next few days I won't have internet access unless I go to the library. My computer is at Best Buy getting fixed.

I got some things to put in the goodie bags for the neighborhood kids on Halloween.... stickers, Halloween pencils, temp tatoos, spider rings, etc. I might get some candy I don't like (Nerds) to put in their bags. DH thinks it's against the law to give anything but candy.

However, ever since I went to see the registered dietician.... he has not brought any candy into the house. Hmmm. Maybe it was a 'wake up call' to how I need to get this figured out. At least for now.

Have a great week. Treat yourself as kindly as you would a good friend.

10-22-2012, 07:13 PM
Running a little late with today's tip. Sorry about that.............
October 22, 2012 - Monday Motivation
If you think, “Everyone else gets to eat normally, why can’t I?” Remind yourself that you ARE eating normally for someone trying to lose weight (or keep it off)! It’s important to change your definition of ‘normal’ eating and remember that your eating is 100% normal for someone with your goals.

Random thought.......... Whoever started packaging baby carrots is my hero. I'm not sure I would make it through the snacking times of the day without them. Thank heavens for that crunch and the slightly sweet taste.

Nature Girl
10-22-2012, 11:06 PM
Thank you to all who contributed ideas of how to deal with ice cream. I had the presence of mind to keep a list of all of your suggestions...I now have a nice list of options to think about and choose between. I actually haven't been tempted for several nights. Of course, yesterday I was at an (extended) family function, and boy were there food pushers! I left with "only" two care packages--I was able to dispose of most of the dessert after nibbling on it part of the way home. This morning I made a plan for the day--good idea, huh?

10-23-2012, 06:08 AM
Diet Coaches/Buddies - Snacks, at last, were on plan as well as meals, CREDIT moi. I stared down an urge to go grab a bowl of something to snack on in the afternoon.

Exercise was gym, CREDIT moi, then a session of helping plant some trees at a volunteer site. Digging holes and hauling five gallon buckets of dirt works the muscles. I learned that when you plant a tree, you add some Mycorrhizal fungi to give the roots a head start. Apparently everybody else knows this since you can buy it on Amazon as well as from any tree nursery. Yay for Mycorrhizal fungi in a silent symbiotic relationship with tree roots to make nature work. They do send up mushrooms now and then to spread themselves, otherwise we'd never know they existed.

onebyone – The male body has such an exasperating ease at shedding weight and adding muscle. I've experienced it when I'm on track - much to the dismay of female friends. Kudos for seeing that you could clear your house of food that's off your's and your DH's plans. Your avatar reminds me that I want to visit Key West.

Joy (gardenerjoy) – Love the vacation plan: "Today's plan: eat lightly and walk lots." Are you in the vicinity of the famous Arkansas Art Trail?

Debbie (Lexxiss) – Yay for cod - even if fried - since I presume you get it in Colorado from our local Atlantic fishermen who need the business. Kudos for keeping your sampling of readily available food at work to such a minimum over the past year.

Nature Girl – Extended family functions have all the clues to eat for emotional and comfort reasons. Not to mention expectations. Kudos for surviving and getting rid of some of the forced take away.

Beverlyjoy – Your DH is right! It is against the law to give out anything but candy on Halloween. At least, according to my grown children who were mortified to learn that I'd given out little boxes of raisins one year. Kudos for those five days in a row - beginning to look like a way of life.

HaleyJu - I second your nomination as hero for packaging baby carrots. They save me when I'm driving and need to replace the cookies I traditionally ate by the bag.

Readers - chapter 8 Stage 5 The Motivation-for-Life Plan

Daily Motivation Plan

at the end of a day
Take a moment when you're feeling relaxed and calm to think about your day and then do the following:
. . . Add to your Memory Box. Mentally review your day. Did you have any meaningful weight-loss or maintenance experiences? For example, Margaret wrote each of the following on a separate card:
I walked up the long flight of stairs at the library without feeling winded.
The nurse said my blood pressure is lower.
My jeans are too big to wear.
My neighbor says I'm shrinking.
Continue to add to your Memory Box for the rest of your life.

Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), pg 191.

10-23-2012, 07:35 AM
Hi Coaches!

We're traveling after I return from work...GWS Hot Springs, yay! I've weighed today and have a plan for work. Yesterday I did well at work resisting two very tempting offerings (usually I'm not offered anymore). credit. When my co-worker said "just one piece won't hurt", I just said it probably wouldn't BUT that often one leads to more. It's about resistance, I said. She then said maybe she should start resisting.

BBE, I did not know about the fungi and transplanting of trees. thx. Yay for resistance w/snacks! (now I was thinkin' the Cod was Pacific...caught by my Alaskan fishermen friends...will check)

onebyone, I was thinking the same as BBE...guys drop much easier than gals but I agree w/you that purging things DH can't eat WILL help you too! Great job in the pantry!

:wave: everyone else!

10-23-2012, 08:20 AM
Am 3rd day OP! Credit there. However, I do have a request for information about stopping late night snacking. I always count the calories and take it out of my snack budget but I am aware it is a habit I'd be much better off without. These days I mostly limit what I have, say one bag of lo-fat crisps instead of 3 regular ones, but I would feel much freer if I didn't do it at all.

Has anyone else overcome this problem?

Gardenerjoy--hope you're loving Arkansas! I haven't been there for nearly 25 years. My grandparents lived in Jonesboro, and my dad was a rice farmer there before he and my mom moved to California (where I was born). Always thought the people in Arkansas were so lovely.

Lexxiss-- some parts of the day my resistance muscle is well-developed, and others it is weak and pathetic. I'll keep on working it! I think you may have inspired your co-worker!

10-23-2012, 12:19 PM
Credit for eating breakfast in the hotel room with food from home. Credit for splitting a box lunch with DH. Credit for an afternoon snack in the room which included a salad (veggies were not included in the box lunch).

Credit for reasonable choices at a fancy restaurant for dinner, stretching the bounds a bit because of the rare nature of fancy restaurants. I started with a good greens salad. My entree was Wild Scottish Salmon arranged in a stack -- roast fingerling potatoes on the bottom, a cooked cabbage mix in the center layer, and the salmon on top encrusted with pecans. The whole thing was held together with a toothpick sandwiched between two potato chips with a cilantro leaf embedded between. And a cilantro sauce decorating the plate. I left a lot of the potatoes, some of the salmon and sauce, and only ate the part of the potato chip that had the cilantro leaf in it. I also followed the rule "wine or dessert, not both." I chose dessert, DH chose wine, so we both got tastes of each.

Credit for two hours of walking.

Our adventure yesterday was the new Crystal Bridges Museum of American Art. It hasn't even been open a year yet. The building, really a complex, was designed by architect Moshe Safdie (we went to Kansas City last year to see his Kauffman Center for the Performing Arts). Crystal Bridges is amazing -- built over and around ponds formed from a creek in an Ozark ravine -- suggestions of overturned boats or turtle shells -- glass and steel and concrete and wood. Even the photos don't do it justice so I don't stand a chance in words.

The grounds are as wonderful as the building, which is how we ended up walking for two hours. No penguins, BillBlueEyes, but we did see a black squirrel -- only because a native pointed it out to us, saying we had walked all the way back into the woods we might as well see the rare creature that lives here.

BillBlueEyes: I didn't know about the Arkansas Art Trail, but, yes, that's the area and some of those sites, like Crystal Bridges, are on my list. I may have to add some more...

TeachMe: I was surprised to be greeted verbally by everyone on the trails around Crystal Bridges -- including by the people who were dressed for exercise and probably locals while we were dressed as tourists. Very friendly here! It was pleasant.

10-23-2012, 01:14 PM
I really need these daily tips and Bill's book excerpts. It's helps to keep my mind right
October 23, 2012 - Tuesday Reality Check
In dieting, you can’t always stop sabotaging thoughts from occurring (after all, most of them are pretty automatic), but you can 100% control whether or not you give in and let them derail you. Remember, just because you think it doesn’t mean it’s true.

gardenrjoy, I really like the wine or dessert but not both thought. I'll keep that in mind for my upcoming weekend of temptations.

10-23-2012, 03:33 PM
HaleyJu -- Thank you for posting the daily tips. I found last Thursday's tip particularly poignant (about thinking I would feel great if only I wasn't restricting my eating, but actually feeling worse when I eat off-plan). I'm emailing myself the responses and tips and saving them with a Beck filter so I can easily pull them up on my phone.

gardenerjoy -- I just realized that it was YOUR goal story that brought me to the Beck forum in the first place! Thanks for being my inspiration!

Today, I'm going to give myself credit for not succumbing to a chocolate craving! I really want to get a candy bar from the snack machine, but I won't. And I have to say, the craving is indeed subsiding!

10-23-2012, 04:59 PM

Super quick checkin here but I wanted to say the whole "would DH eat this?" approach to food has forced me to be very honest with my food choices. It ticks me off right now, being this rigorous, but I had to say no to coffee-associated baked goods. No to seconds. No to starchy add-ons. No to all those sugary things that my DH no longer eats but I CRAVE like a sugar-obsessed banchee CREDIT CREDIT CREDIT for saying no and flexing that resist muscle, even when it hurts. Credit for weighing in and seeing: 250.7lbs An immediate shedding of water for even one day of this new, more honest, approach to food and eating.

Have to go--have to be somewhere very soon!

10-23-2012, 08:10 PM
Whoa. Time flies when I have to work the weekend and then try to catch up with all the domestic chores. Also swimming in all the election news, political junkie that I am.

So just now surfacing to say I've been OP. I allowed myself a planned 'break' to eat some Teddy Grahams on Sunday. I had a small packet [while sitting down!], enjoyed the beejeebers out of them, then went my merry way. I'm OK with that and stayed OP since, so there it is.

One new thing I have noticed is that I haven't overeaten until it hurts during the last 3 weeks. That's a surprise. I often feel some odd need to be really full and am exploring what it's like to just be sufficiently full.

Onward and best wishes to all,


Nature Girl
10-23-2012, 11:38 PM
TeachMe, I PLAN my 1 oz of very dark chocolate as my last food and activity of the day, often eating it in my pjs while reading a book. It doesn't take much really dark chocolate to satisfy, and I know it is the end of eating for the night.

I am having a lot of trouble with asthma and the related exhaustion of trying to function while coughing--not a good combination with 18 kindergarteners. Today's student/parent/teacher conferences had me talking all day... another trigger for discouraging. 9 more conferences tomorrow.

I ate the last of the ice cream last night because it felt so good on my raw throat. Sometimes you just have to say Oh, well to calories.

10-24-2012, 07:07 AM
Diet Coaches/Buddies - Eating was 100%, CREDIT moi - a needed stint tall in the saddle. Dinner was Atlantic Cod from Iceland (which I think of as local only when talking about fish, LOL). Had several urges to get a bowl of tree nuts to make feelings go away. Once I observed that the urge was about feelings not hunger, it was easier to conjure up Helpful Responses to put them in place and to go do something active as a distraction.

The best non-eating triumph of the day was at a political meeting at a friend's house with a speaker rallying support for a local ballot question. Such meetings draw folks on the same side of the question so that the passionate discussions were a comforting type of mutual reinforcement. There was, of course, a table of food to nourish commitment. I had exactly three (3.0) red seedless grapes, CREDIT moi, which I called my evening snack. I skipped wine, beer, sodas, top shelf cheeses and crackers, chips, various nibbles, and a bowl of peanuts. An extra CREDIT moi for skipping the bowl of peanuts because I had the reassuring thoughts that I'd only have a few, that it didn't matter, and that they were sooooo good. They were peanuts; they will grow more.

onebyone – Kudos for "doing it" especially when craving "like a sugar-obsessed banchee." (OK, so you made me waste time to google and learn more about banshees than I ever knew before, LOL.)

Joy (gardenerjoy) – Sounds like you guys really know how to absorb a new place. Kudos for thoughtfulness at a fancy restaurant and for thoroughly enjoying the experience. It's easier for me to find a way through a fancy restaurant meal than to find a way past a giant serving dish of mac and cheese where seconds (and thirds) are readily available.

Debbie (Lexxiss) – Kudos for standing down the insidious "just one piece won't hurt" from a well-meaning friend. Love your response, "It's about resistance." [DW assured me that there is Pacific Cod - we don't have a monopoly - "but it's different." Come visit and we'll introduce you to the Boston dish called 'scrod.']

Nature Girl – Yep, you gotta take care of your throat when you daily face 18 banshees, LOL. I like your 1 oz. of dark chocolate as the last food of the day. When I tried that once, the size of the ounce slowly grew, LOL.

spanky - "I've been OP" is worth Kudos for sure. Enjoying a small packet of Teddy Grahams sitting down seems like a better idea than the cookie woofing that was part of my overeating.

TeachMe - Late night snacking is a challenge as the defenses drop when the day slows down. It works for me to have planned a single piece of fruit that might normally be considered the dessert of dinner but eaten in that (seemingly loooong) period between dinner and bed. (I once had a doctor hand me a prescription with the directions to take "at least two hours after dinner and two hour before bedtime." Never had a four hour gap, LOL.)

HaleyJu - It's useful to me to be reminded that Sabotaging Thoughts are automatic. They're gonna continue to arrive as long as I live, but my responses will get faster and faster.

luxy - Yep, Kudos for standing down candy machine chocolate bars. I've done many of those when the tension was high at the office. I even considered buying boxes of them since the candy machine prices were relatively high - but the ludicrous thought of how long a box of chocolate would last in my desk kept me in check.

Readers - chapter 8 Stage 5 The Motivation-for-Life Plan

Re-Motivation Plan

I've found that long time dieters and maintainers go for a period of time (usually months) with little to no difficulty. Then, often without realizing it, they temporarily lose sight of what they have learned. They let some of their new eating behaviors slip. Then their weight goes up and their motivation goes down. They find themselves continually battling sabotaging thoughts, such as, This is just too hard . . . This isn't worth it . . . I can't keep this up. This happens to almost everyone from time to time. A dieter I counseled called it "maintainer's fatigue."

Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), pg 191.

10-24-2012, 12:19 PM
Credit for going back to the fancy restaurant (it's next to the hotel, so most convenient) and deciding that two nights in a row made it decidedly not rare, so I needed to treat it like a normal restaurant meal. I went for a salad followed by a soup from the appetizer menu in place of an entree. I stole a bit more than usual from DH's plate, which was more than he wanted. No wine or dessert. My reward was that the soup (which I probably wouldn't have ordered in any other circumstance) was delicious.

Credit for taking an extra half hour walk from the hotel so I could match the previous day of two hours of walking. Still no penguins, BillBlueEyes, but during my walk I passed four goats, each with distinguishing markings. My favorite was the one with the white body, black head, three white legs and one black leg. Kind of a modern graphic art look.

Yesterday's adventure was touring around Fayetteville including the campus of the University of Arkansas (Go Hawgs!). Our favorite spot, though, was the Botanical Garden of the Ozarks.

luxy: woohoo for making it to the Beck group from my goal post. I'm so glad you found us!

10-24-2012, 12:26 PM
This is one that I am not guilty of doing......... I try to keep my calorie plan low enough that I would still be losing even if I don't make it to exercise. Credit for that!

Sabotaging Thought: It’s okay to eat this because I’m working out later and will burn it off.

Response: I can’t rely on “burning it off later” as an effective way to reduce calories because not only is it possible I’ll end up skipping my workout, but likely I also overestimate the number of calories I burn while exercising, anyway. If I want to lose weight and keep it off, I can’t use the prospect of future exercise as a reasonable excuse to eat something.

10-24-2012, 06:01 PM
Ok, so maybe I'm not guilty of today's sabotaging thought, but I am incredibly guilty of "maintainer's fatigue." I think I'll give myself credit for recognizing myself in that excerpt. I've done it over and over........ usually running in about 4-5 year cycles. I'm actually pretty good at losing weight and even at maintaining for a couple of years. Then I seem to let the weight creep get hold of me. I generally go another year or so before I can work up the momentum to do it again. I'm just about to email that post to myself so that it can be added to my phone notes along with my advantage response cards and the comment last week from the nutritionist about treating obesity like a disease. Thanks Bill for posting this. I need it now and will need it later. Maybe with the help of you all and continued interaction with this list I can finally overcome the yoyo that has been much of my adult life.

10-24-2012, 09:26 PM

*credit* weighed in at 249.3lbs this morning This is the lowest weight I have seen in weeks. It was down 1.3lbs from the day before

Food is clean. It's still working for me to question myself as to whether my DH would eat the thing I am thinking of eating. I can tell things are moving forward, again, thank goodness, and the weight is a part of it. I can already see, again, still, always, that my problem lies in quantity of food. Good, bad, middling, all kinds of food call me in quantity. I always always always want lots I want to feel full to overfull. I feel/fear I will always be this way. Well, that's not 100% true. Sometimes I insist I will stop before I feel full Sometimes I make it a priority to go to bed feeling hungry, not full These days I want to wake up feeling hungry That feels like success to me right now because in general this is a change of behaviour.

So, one thing I want to do is to make a few plans for afternoon food for me. Since the change I made to the type of food I choose to eat I need to look at choices for snacks and for lunch. Anyway, my mind is clearing up and I am thinking much more clearly and calmly and feeling more optimistic. That my selling season and all my outside obligations are winding down and my studio is getting closer to being a reality, well I am feeling much better.

Thanks for listening
*credit* for posting

10-25-2012, 06:50 AM
Diet Coaches/Buddies - One more day on plan without extra snacks, CREDIT moi. Evening was easier since we were out to an early evening lecture and stopped at a small Japanese restaurant for dinner on the way home. I grabbed the opportunity to order mackerel since DW doesn't like it so it'll never show up at home. I ate everything except half of the bowl of rice and left feeling satisfied, but neither stuffed nor full. Naturally the scale this morning registers two pounds of soy sauce that'll take a few days to leak away.

Exercise was gym and the evening walk, CREDIT moi. It's fun to walk with DW and observe how well some houses are maintained - an unbounded money sink to be sure. I'm smarting because we found a small spot of rot in a window sill that needs to be patched before rain and snow creates a real problem. It was overlooked last summer. My next house is going to be all Kevlar.

onebyone – Congrats on breaking that huge 150 barrier. Yay for "thinking much more clearly and calmly and feeling more optimistic" - a great place from which to view the horizon.

Joy (gardenerjoy) – Congrats for choosing a DW who will tolerate nibbling theft "more than he wanted." [Keep looking. Arkansas Penguin "is an Americanism, loosely applied to any type of feral pig, wild boar or cross in North America."]

HaleyJu - Yep, Kudos indeed for recognizing yourself. Tis a noble goal to overcome the yoyo.

Readers - chapter 8 Stage 5 The Motivation-for-Life Plan

Re-Motivation Plan

When dieting or maintaining feels harder, and especially whenever your "It's not worth it" thoughts become overly strong, it's time to temporarily step up your motivation efforts with this Re-Motivation Plan.

The first set of techniques will help you figure out the duration, frequency, and sources of your difficult times.
. . .

Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), pg 191.

10-25-2012, 09:03 AM
Stress of DH's upcoming angiogram couple with newly13 year old son's foray into wilful disobedience threw me a bit yesterday. I am happy to report I didn't overeat, but what I did eat was not helpful. Pringles and Reece's Pieces do not a healthy dinner make. Stayed firm against son's attempted coup and sorted myself by making butternut squash soup for today. Today DH has gone fishing, which will cheer him. Son is back in line and so it my eating.

BBE--how many times have I been thrown by sulking over the effects of soy sauce!!

Onebyone--well done on the loss! A couple of times I have said to myself 'what would onebyone's DH eat?' LOL--it hasn't worked as well on me as it does for you!

10-25-2012, 10:30 AM
oh yumo........ butternut squash soup sounds good.

October 25, 2012 - Think Thin Thursday Tip
Dieters make mistakes most often when they unexpectedly face a hard eating situation. You can limit this by thinking through your day as a whole and taking the time to figure out when dieting might be difficult that day. This way, if it does become difficult, you’ll be in a much better position to handle it because you’ll be prepared mentally.

Let's see, this could be me this weekend at granddaughter's birthday party. I need to think the day through.

10-25-2012, 10:45 AM
Credit for carrying in supper from the deli and salad bar of a natural food store. Credit for walking the trails around Crystal Bridges again, for an hour total.

We went back to Crystal Bridges Museum of American Art -- this time to actually see the collection. We were fully prepared to be underwhelmed but kept being surprised. Two George Washington portraits, a full-length portrait and a sculpted bust of Alexander Hamilton, plus a few other paintings that DH was familiar with from history books but didn't expect to see in Arkansas. There are two large collection of Native American portraits from different time periods. The Norman Rockwell painting of Rosie the Riveter was there. Looking at it, I realized I'd never seen a Rockwell painting -- only the prints.

My favorite was a Hudson School River painting by Asher Brown Durand called Kindred Spirits. I searched the web last night to figure out how Crystal Bridges came by these paintings (well, besides the obvious -- Walmart money). Crystal Bridges bought Kindred Spirits for 35 million dollars, a record for a painting by an American artist, from the New York Public Library. Apparently, I have expensive tastes in painting.

Still no penguins, BillBlueEyes, but there's a large collection of brilliantly-colored hummingbird paintings by Martin Johnson Heade.

10-25-2012, 11:08 AM
Hi Coaches!

I'm drinking my morning smoothie and catching up with everyone. I don't officially weigh when I'm here because they took my official scale out of the locker room and replaced it with something funky. I do step on it when I'm there but it's after eating and coffee.
I had food success until last eve when DH and I got into something emotional. I had some sugar then decided to cut my losses and just go to bed. It was a great distraction technique. credit.
I rode my bike about 6 miles yesterday...part right into the wind. credit. I was happy to find out I could still do's been a summer without much biking.

Gotta run...take care everyone!

10-25-2012, 09:50 PM
DH is back... and I can use his computer! Hopefully, mine will be fixed soon.

I am so happy that I lost 3 pounds last week. I've been on plan for 8 days. I am in a good rhythm. - I am so grateful for all of these. I've had many credits in the past few days..... weighed, ate slower, planned/measured/logged food, stretches & strengthening, no seconds, left a bite, journalled, and ate only a few bites while standing.

We are scheduled to see my son & family (grandkids!) Sunday and stay thru Halloween. I really want to do well and have food sanity. I am scared. There will be so much candy, etc.

I have decided to go and do the cooking while there to be helpful. (If they don't mind... can't think they will.) That way we can have a healthy dinner and I'll have some control. I've been reading the info on traveling, eating out & special occaisions.

As soon as I get back home my best friend is coming for a four day visit. I haven't seen her in a long time. Again... it will be somewhat of a challenge.

It sounds like too many challenges....I'll take them a day at a time.

Take care now.

10-25-2012, 10:40 PM

I got out of something I got myself into in the same way that all year I have been stepping up only to realize gee, you're doing too much, why did you do that again??. I don't what is up with me and this over-committing business. At least this one got dropped.

Food choices today were good but I did it all wrong. I skipped breakfast-I wanted to feel hunger and empty-and then at lunch I had seconds-which I, as a rule, try not to do. I had a few snacks during the day, and supper was really late. I don;t like eating after 7pm and the past two nights it's more like 9pm. DH gets home at 6:30 and then his sister called and then he's decompressing at the computer and I leave him alone and then it's 8, 9pm and I think gee, we haven't eaten yet better do something about that. On the plus side, I'm totally not in the grip of food obsession. On the negative side, well, my weigh-in was up this mornig (250.9) but down from last week's 255.5 so I'll take that success and attach it to the Piggyback Diet Plan I am following ie. diabetic low carb foodplan.

Today was the most gorgeous day out there! Like summer. I worked outside on my special commission project getting the 4 largest pieces completed. What a relief. Plus the finicky washers all coated with Tremclad paint. What horrid sticky stuff that is. Anyway, close close close to being done. It's hard to believe they are forecasting such poor cold rainy weather the next week. A "Frankenstorm" is supposed to form off the east coast. (Billblueeyes what's the word in Boston about it I wonder??)

Ok must go. I'm just prattling now. G'night!

10-26-2012, 06:01 AM
Diet Coaches/Buddies - All day on plan without extra snacks, CREDIT moi. Looking to build myself back to on plan day after day after day like it was during the period I was losing. Best mindful eating was at the food feast after a memorial service where I avoided all the sweet treats and cheeses only eating a reasonable amount that I called lunch - CREDIT moi for an event handled good enough. That's two memorial services in a week - hope this isn't the new trend in my life.

Exercise was walking the miles and miles in the big box Costco store. I had to go for one single thing but, of course, had to peruse the whole store because it fascinates me. Got a good price on a 2.5 pound bag of Starbucks dark roast coffee - I needed it and can use that much. Two pounds of strawberries for $3.99 was also a good price. I made their samples my afternoon snack so that was a wash - a good enough trade off. CREDIT moi for not purchasing the big bags of pecans and almonds; buying one pound bags at Trader Joe's as needed works better for me than having a giant bag in the pantry.

onebyone – Such a powerful observation, "I'm totally not in the grip of food obsession" - Kudos for the steps you're taking to get you there. Late dinners are a problem for me because I want to snack and then want to eat more as if I need it. [Not clear yet how strongly Hurricane Sandy is going to be felt in Boston, but it's expected here Monday.]

Joy (gardenerjoy) – If Walmart won't sell you that painting of Thomas Cole, perhaps you can just pick up something by Thomas Cole as a substitute, LOL. Kudos for the deli supper to recover from all the walking. [Keep looking. Penguins are black and white and easy to over look.]

Debbie (Lexxiss) – Yep, going to bed is a good way to complete the day - Kudos. Yay for biking.

Beverlyjoy – Love to read that you're going to see your DGS laugh therapist. Perhaps a pot of tea is the way to make it through Halloween evening.

TeachMe - Thirteen years old is such a difficult time for both a kid and his parents - Kudos for separating your food needs from your emotional survival needs.

HaleyJu - Good luck at your GDD's birthday party - worth remembering that she won't notice if you eat the cake or not.

Readers - chapter 8 Stage 5 The Motivation-for-Life Plan

Re-Motivation Plan

. . .Add up the hard hours. Be careful not to let a few difficult hours color the whole week. Ask yourself the following questions:
Does it seem too hard every hour of every day?
When is it easier?
How many hours was it really difficult?
These questions will help you put things in perspective. Although it may feel as if you have been struggling all day long, chances are that there are still some hours and days when it's actually only mildly difficult, if at all. Recognizing that sticking to your plan is actually pretty easy most of the time motivate you to persevere during the more difficult minutes or hours.

Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), pgs 191-192.

10-26-2012, 09:49 AM
Good morning all,

I have not been very good about checking in and I feel myself slipping. I need to let go of yesterday and focus on a new day.

I did weigh in this morning and lost 1/2 lb. I am grateful for that. Still struggling with the mindful eating.

I have been stuck on day 11. Day 12 ,proving I can tolerate hunger bring up anxiety. Logically I know I can do it, but I keep making excuses to not move on.

Glad to be back after a couple of weeks of not checking in.


10-26-2012, 10:28 AM
Credit for shopping at the Farmers Market and natural foods store in Fayetteville before heading over to Eureka Springs. We have lodging with a kitchen here, but many fewer grocery options than a college town.

Credit for having the deli at the natural foods store fix us sandwiches for a picnic lunch, even though a storm front brought rain and cold so we ate our picnic in the car.

Credit for cooking our supper last night -- potatoes with roasted veggies, tomato sauce, topped by some cheese. Similar to what we would eat at home.

Credit for checking in here.

The rain messed up my exercise plan, but I did a bit of stretching. Today should be better.

Our adventure yesterday was Pea Ridge, site of the Civil War battle that preserved Missouri for the Union (thanks!). It's also considered the most intact battle site in the country. We took a nice drive around in the rain.

10-26-2012, 11:29 AM
Hi Coaches!

Yesterday was "pretty off". I had a major dental procedure and didn't really have a "plan" for after. I didn't cook dinner but instead had toast and nachos at our fav restaurant, after missing lunch. Not really bad, but I enjoy eating much healthier these days.

Exercise was water aerobics and test driving a bicycle which I ended up purchasing...great sales right now. This will be my Eastern Slope bike for the many warm and sunny days in Denver this winter. I'll leave my cruiser on the West side. I have a hard time spending money and looked long and hard. credit for "just doing it" and for adding a nice seat AND a cylcometer, which I really like on the other bike. It has really helped me to know just how far I can ride these days.

10-26-2012, 12:34 PM
Thanks to Billbe & Haleyju - I appreciate the Beck quotes and sections you put out everyday. Sometimes it's just what I want to hear.

I had another day of being on plan and doing well. I am grateful for that. I changed my ticker down. That felt good after watching it go up beforehand. I am getting a little more into my 'Beck Rhythm' I've been writing down my food plan and logging it.

The neighbor kids' goodie bags are ready since we won't be here on Halloween. The did give the kids some sugar free gum and other halloween thingies. Dh got a candy bar to stick in each bag.

We are going to a Halloween/Football Party tomorrow. I can't decide on my 'costume'. I'll either be The Iron Chef. (apron, chef hat, utencils & an iron). Or Honey Boo Boo(blonde 'wig', honey jar necklace, & lots of band aids on). I"ve never seen the Boo Boo show... however, I don't need to watch her shows to know all about how she is. (why is this child all over the place??) I am bringing veggies and dip. The host is making subs. That should be easy to 'manuver' around that to eat healthy.

Am nervous about leaving for four days.... out of my food comfort zone. However, I did ask my dil if I could do some cooking while I am with them... for the freezer and meals too. She loved the idea.

lexxiss - good for you... getting to the pool. Glad that dental procedure is over.

gardenerjoy - all your good choices and many credits while you are away from home are inspiring me to do well as I face a challenging week ahead.

lase -glad you posted. Once you get through giving up that meal and realize you can do it... it will be so empowering.

billbe - good for your many credits. I agree, sometimes it's better to pay more and have and have less of a food that can be hard to resist.

onebyone - one thing that I've learned from my dietician is that eating a good breakfast. For me... it sets me up to have a healthier day.

teachme - so glad you could resist the 'goodies' when you were so stressed. Major credit.

haleyju - really, Dr. Beck's program can help you overcome that yo yo. Or - at least give you the tools on how get back into healthy eating.

Have a great day, everyone.

10-26-2012, 01:02 PM
Good Morning, Coaches.

It has been quite awhile since I posted. I am afraid the MFA work, my job and some emotional stuff all give me a great excuse to let the food insanity creep back in. And we all know, I don't even need a good excuse. Weight is three pounds above ticker. Since I change ticker on the first of the month, I really want to make a plan for the next five days. Credit solid breakfast of eggs and toast. Protein and veggies planned for the rest of the day. Yoga in an hour.

Tried to catch up on some of the posts. It was good to hear your voices.

10-26-2012, 01:26 PM
a good thought for all of us...........
October 26, 2012 - Friday Weekend Warm-up
Unfortunately there are no ‘healthy food fairies’ that will drop off food for you, so if you want to have healthy foods available, it means you have to make it happen. This weekend, take some time to think about what healthy foods you’d like to eat during the week and go out and buy them! Then make a plan for how and when you’ll eat them.

My other thoughts for today --- TGIF!! My plan for the weekend is to be mindful and careful of what goes into my mouth.

10-26-2012, 03:15 PM
Hello All!

A quick hello to everyone and also to send my thougths to anyone who may be in the line of Hurricane Sandy. Doesn't sound so good for what could be coming your way. Our local TV weather man put it well last night when he said we could not really complain about a little cold and snow here. He said that the monetary damage could be as high as Katrina because of the large population mass in that area. Hope everyone stays safe :hug:

Life is the same, very busy at work and home. Dexter is doing well and at 65 pounds now. I have a friend who recently lose 67 pounds so I suggested she come over on the days when she thinks it's her losses are too slow and pick him up. A very quick reminder of all she has accomplished.

Back to work :comp:


10-26-2012, 03:46 PM
Back to report in after two "Off Days". As in Off Plan. Somehow the planned single serving bag of cookies blew up and I ate ALL of the single serving bags in the house.

So much for that idea. There was this cracked logic saying "Well, just eat 'em all and get rid of the temptation". As if flushing them down the toilet weren't a more healthy means of disposal.

Lesson learned. Teddy Grahams are simply off limits for the duration--they were like throwing alcohol on the fire.

So, back on track yesterday and today. I mean to stay OP even though I'm pretty sure I won't see a loss at my Sunday Weigh In.

A Cookie Binge is just not worth it. If I could check a box that said:

"1 Pound down at weigh in" vs. "Cookie Binge" which would I choose today?



10-27-2012, 06:46 AM
Diet Coaches/Buddies - A good on plan eating day, CREDIT moi. The challenge was an evening performance that began at 6pm and went for four and a half hours! But, with three intermissions, it was possible to bring a sandwich. DW and I split a six inch turkey sub and I left about a quarter of the bread portion of mine. It worked just fine. I ate a larger afternoon snack to stave off hunger for the first half of the show but then skipped evening snack - probably about even for the day. I did skip the chance to purchase ice cream during one of the intermissions.

Gym was gym, CREDIT moi. Methinks I need to increase my cardio - seems like I've let it slip. One of my goals is to improve my swimming by learning proper breathing. But, in addition, I need sufficient lung capacity if I want to be able to swim one mile.

Joy (gardenerjoy) – Sounds like a nice supper. Kudos for cooking in your hotel suite. Hope you have sunny vacation weather. (We're expecting a chunk of serious rain starting about Monday.)

Debbie (Lexxiss) – Congrats for "just doing it" and purchasing a bike - with Kudos for adding the seat and cyclometer that makes it work for you. Ouch for any dental procedure.

Beverlyjoy – Congrats for changing your ticker down. By the by, it's Tell a Story day in England and Scotland; in the US, it's always on April 27. Maybe you can take a quick flight over the pond, LOL.

maryann - Yay for yoga for getting the head back in working order. Yep, the "insanity" thinking seems to lurk waiting for an excuse to strut about.

Tazzy - "Very busy at work and home" is always a challenge to stick to our eating plan and exercise plan. Thanks for the Hurricane Sandy survival wishes. I cringe to think of what could happen to NY City. I'm guessing that I'm in for some basement flooding of the sort that I know how to handle.

spanky - Neat Helpful Response, "1 Pound down at weigh in" vs. "Cookie Binge". Those single servings aren't much of a deterrent when they can just be opened one by one. Kudos for seeing yourself back on your path.

HaleyJu - Kudos for a plan "to be mindful and careful of what goes into my mouth" - I love that simple plans can be so effective.

Linda (lase88) - Wonderful thought, "let go of yesterday" - so obvious and yet so difficult. The hunger experiment is a huge emotional challenge but a rather simple physical challenge. Everyone who's reported their results here has found that the hunger went away after about an hour. Good luck with moving forward.

Readers - chapter 8 Stage 5 The Motivation-for-Life Plan

Re-Motivation Plan

. . .Analyze why you are having a harder time. Perhaps it is due to circumstances that can be changed. For example, maybe you are working longer hours and need to delegate more tasks to your family. Maybe you haven't made getting to the store and preparing your food a priority. Ask yourself:
In which situations is it harder?
Do I need to do some problem solving?

Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), pg 192.

10-27-2012, 12:28 PM
Bill, thanks for that posting. I do indeed need to do some 'problem solving'. It's half-term break here, so a week off school. The change to my routine is always a bit tougher. Plus DH has his angiogram Wednesday.

Actually, just writing down that I need to have a firm plan makes it seem less worrisome, but I want to do some more reading ths week to keep myself on track. Might be best if I didn't t spend too much time cooking this week, but it is one of the things I like to do to relax. Lo-cal recipes may be the way to go.

10-27-2012, 12:32 PM
Credit for choosing an entree salad for our lunch out, leaving behind nearly all of the cheese, and for eating the rest of the meals at the cottage with food from home, the Farmers Market, and the natural food store.

The adventure of the day was a good look at Beaver Dam (heh -- what else would you call the dam for Beaver Lake) and a hike on a nearby trail (CREDIT).

I saw a black and white bird, BillBlueEyes, but further observation of its behavior determined that it was a bald eagle, not a penguin.

spanky: what do they put in those Teddy Grahams?! That's one of my "one is too many and a thousand is never enough" items.

10-27-2012, 01:11 PM
Good Morning, Coaches.

Yesterday was so - so. Weight down 1 pound. Credit for writing the food plan even though I didn't follow it perfectly. The plan for today is yoga and writing for six hours. Then I am watching game 3 of the World Series - go SF Giants. I think I am just in a slump until I finish this semester of MFA.

Best to all.

10-27-2012, 03:09 PM
Today I've had time to do a weekly look-back to see what needs tweaking and what worked well.

I learned that it IS worth it to put the effort into pulling out of a "Cookie Binge Tailspin". I dragged myself back to my plan and got with it after 2 days. I figured I'd lost my chance to lose my weekly pound, but this morning it looked possible. Certainly it would not have been had I stayed off plan. For once I didn't submit to the thought "Oh screw it 'til Monday" and waited until then to get under control. This is a new experience for me.

I also learned that I really need to Problem Solve the after dinner eating. If I snack, it simply cannot be carbs! Almonds are OK, and possibly veggies and dip. Is there such a thing as Carb Free hard candy? But I'd like the Beck Coach Team suggestions as to what else might work for them.

Tonight I know to eat an OP dinner before we take our 6 yr old to the All Saints Pizza Party (!) DS insisted on going as "The Pope" and I just put the finishing touches on his getup. Had to spray paint his Crocs red....;)

Hoping for a good weigh-in tomorrow morning.

PS:maryann. GrrrrrTIGERS GO!!!!!!

10-27-2012, 05:42 PM
Hi folks.... yesterday was healthy...I am so grateful. I am happy to say that I wrote down all my food, measured and planned well.

I tried on a new ankle brace yesterday. OUCH... even after only an hour I got lower back pain and spasms. I have not eaten in reaction to the pain. I am grateful for that.

Tonight is a Halloween/Football party. It will be fun to see folks in costume. I am taking a veggie tray. I know I can eat some of the sub sandwich available for dinner. I should be OK. I will eyeball all the food and see what looks like it's within my plan. I will take that and a taste portion of one other thing too. I will eat only when seated. I will have NO seconds. That's my plan anyway.

Have a great day.

10-28-2012, 04:49 AM
Hi Coaches!

Yesterday was mostly healthy. I "tasted" more than once at work yet came home and had a healthy dinner. Identified tired, yet here I am not able to sleep. I hope all you East coast folks stay safe and that the storm is not all it's expected to be.

After laying in bed for awhile I decided to get up and take care of some chores so I might be able to get down to Denver today and try out the new bike.

10-28-2012, 05:17 AM
Credit to me. Lost last week's gain plus another 1/2 pound. Going to dig out my lo-cal cook book today.

10-28-2012, 07:44 AM
Diet Coaches/Buddies - A busy day shutting down everything outside in preparation for Hurricane Sandy arriving early next week. Leaves are cleaned from the gutters so water can quickly get to the downspouts and then away from the house. All outside furniture is safely in the basement. I did get my walk to include stopping at Trader Joe's to replace my normal consumption of tree nuts.

Food was on plan without excess snacks, CREDIT moi. That included serving myself a sane dinner with a bunch of friends where seconds happened - but not for me. Evening snack was a couple of small cookies at the dinner table instead of my normal fruit - so not perfect.

Joy (gardenerjoy) – Can't believe they named it "Beaver Dam," LOL. [Good interpretation of the behavior of two members of Aves. The Arkansas skunk has the same two colors but can also be differentiated by behavior if you poke it.]

Debbie (Lexxiss) – Yay for using the bed when you needed it and then getting up to move on. Hope you get to your new bike.

Beverlyjoy – Kudos for having a specific plan for the party. And Kudos for "I have not eaten in reaction to the pain" - it's so easy to grab a real issue and believe that it can be addressed by food.

maryann - Congrats on your SF Giants moving like a freight train. Six hours of writing is a long day.

spanky - Monster Kudos for standing down the Sabotaging Thought, "Oh screw it 'til Monday" - your head gets the benefit immediately even if the scales lag behind. My evening snack is one fruit. Grapefruit (in season) is the most satisfying. Like you, carbs don't work - carbs make me want more carbs. My guess is that substituting something else for candy has a better chance of success than looking for carb-free candy. Good luck with your Problem Solving on this. (Does the Pope eat pizza?)

TeachMe - Congrats on that scale movement. Neat that you'll use your week off for a bit of problem solving.

Readers - chapter 8 Stage 5 The Motivation-for-Life Plan

Re-Motivation Plan

Difficulties may have arisen due to your eating behavior. Ask yourself:
Am I still eating as nutritiously as before?
Am I still eating everything slowly, while sitting down and enjoying every bite?
Should I time my snacks differently?
Should I vary the foods I eat (still using the Think Thin Formula?
Have I stopped saying to myself, NO CHOICE? Am I struggling over which food to eat?

Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), pg 192.

10-28-2012, 12:45 PM
Credit for choosing a vegetable enchilada for lunch and eating the rest of the meals from our cottage. Credit to DH and me for spreading the consumption of the two giant banana-nut muffins provided by the lodging for our first day's breakfast over three days. We ate our normal healthy breakfasts and used bits of muffin for snacks.

Our adventure yesterday involved a walk. Credit for that even though it did end up being pretty much a tourist trap. Credit for taking the extended portion of the trail when the promised 15 to 20 minute walk was really less than 10. I don't know if the underestimate was part of the tourist trap or if most tourists really take that long for a pretty simple hike.

BillBlueEyes: LOL at poking the Arkansas skunk.

spanky: Here are some of the things that have worked for me to curb after-dinner snacking:

a late supper and no snacking
the ginger strips that are the side effect of this recipe (pretty low carb since most of the sugar stays in the syrup -- I don't toss the strips in more sugar):
mentally closing the kitchen after my last planned eating
going upstairs, away from the kitchen, and distracting myself with some project
the popcorn DH makes in the microwave popper with just a tiny amount of oil -- pretty good volume for fairly low calories

10-28-2012, 04:07 PM
Hi... yesterday was mostly healthy. The Halloween Party was so much fun. Oh my goodness.... what a spread of food. I ate some sub sandwich, veggies, pretzels and an unplanned tootsie roll. That tootsie roll gave me the urges to 'just go ahead and eat what you want thoughts' I pushed through it using my resistance techniques. I am grateful I was willing to use them. However, when I got home I ate an unplanned taco shell. Was able to step back and go to bed. I probably had about 200 or 300 hundred extra calories. I won't worry about it. I think I did fine.

I woke up today feeling horrible. A fever, chills, body aches, tired. Therefore our trip to see the grandkids for Halloween is off. Phooey. I don't want to give anyone my flu. I am feeling very sad, however.

Well - Best Buy says that my hardrive is toast. HP requires them to send my computer to their service center for them to replace it. I think HP wants to 'autopsy' my hardrive to figure out why it crashed after six months. I am glad it's under warrenty. However.... it will be 10 days to 3 weeks until I get mine back. Eek! This week - I'll check in from the library, I guess. Public Service Announcement: don't forget to back up your work on a regular basis. I had backed my up about five weeks ago and did lose a few things. I asked Best Buy to back it up for me while they had it, and they said they tried & couldn't retreive it. They said
they could send it to the HP center and it would cost me between $250 and $1500 to have HP 'find it all'. I've lost a few things. Thank goodness nothing too major. (except for some invoice copies from performances recently.) I can redo them, if necessary.

Spanky - I struggle with evenings, too. Here are some things that can be helpful.,

I go through 'The D's' in my head:
distance myself from the food,
drink water
deep breathing
use distractions
don't drive for food

Sometimes I'll go to bed early - just to get away from the food.

Every day, in my journal, I write down the D's and one other way to remember what to do when you feel like eating when not planned. I call is ISNIR.

Identify- why you want to eat - is it hunger, craving, desire, ect.
Stand firm
No choice = red light. You wouldn't go through a red light...because you have no choice.
Imagine how you'll feel in ten minutes: if you resist that food you'll feel good. If you give in to the food you'll feel bad
Remember why - read your Advantage list/cards

I write these techniques daily - however, for me, it comes down to willingness, too.

This past ten days saying to myself: "Stand firm!!" has helped.

I will try to check in soon, probably from the library.

I have a good friend coming to visit for the weekend. She's a vegetarian - so, I'll be switching menus up a bit.

Take care.

10-29-2012, 12:46 AM
Hello Coaches

While we are nowhere near the eastern seaboard of the US, I have been hearing that Ontario may get hit by Sandy, (which they haven't called a Frankenstorm lately. I think that's because it really looks like a serious storm o it needs a serious name and not a goofy one). I'm half-expecting our power to go out for a while. I don't know why I think that but I do. So I've taken a few minor precautions but it's been business as usual around here this weekend.

- weighing in today at 250.0
-making food from scratch
-planning better meals and trying out a new recipe
-bagging up 3 garbage bags of stuff for the diabetes association pick-up tomorrow. I am also donating a suitcase I brought back from Florida. We don't need it. I want to make sure I have dobated enough stuff to qualify for the vacation prize package and I think the suitcase will clinch it! Yes!

BTW *extra credit for getting donation stuff together at all as I was simply paralyzed and stopped in my tracks as I opened about 4 boxes and had no clue how to deal with what is in there. I just re-closed them and could have given up, but said NO CHOICE and decided to let go of clothes, linens and towels instead. I am better with that than books, pictures, jewelry, art stuff. I see I have much more work to do with decluttering and hanging onto stuff or simply knowing where to put what.
-credit also for not eating over the emotions this brought up

Food has been pretty good this weekend and I hope to keep at it as my goal this week is to bring the scale to 249 or less as on this birthday I turn 49 (eep. is that me? really?). By next birthday and that 50 year old milestone I want to be 149. But even being under 200 would be reason to celebrate. This week this is all on my mind.

Take care everyone. Good night.

10-29-2012, 06:34 AM
Diet Coaches/Buddies - Food at meals was on plan, CREDIT moi, including a pot luck where I served myself a sane plate. Twice between meals I was inundated with food and nibbled much more than my allocated snacks. Both times were stressful; eating to make stress go away isn't joyous eating. Ouch.

Spent most of the day indoors with little exercise. We continued to hunker down for Hurricane Sandy - went so far as to watch The Weather Channel on TV last evening. My mind boggles that New York City shut down their entire public transportation system last night.

onebyone – Yep, Kudos indeed for redirecting yourself when one avenue of eliminating stuff didn't work. I'm keeping my fingers crossed for you to win that vacation to Florida since that place makes you so happy.

Joy (gardenerjoy) – Sane consumption of those huge muffins was pretty neat. Estimated walk times in tourist areas always catch me by surprise also - in Appalachian Mountain Club hiking maps they fit my walking style pretty well.

Beverlyjoy – Ouch for a toasted hard drive; Double Ouch for a computer sent back to HP for longer than desired. I like your set of "The D's."

Readers - chapter 8 Stage 5 The Motivation-for-Life Plan

Re-Motivation Plan

Consider whether you are eating too little. Dieting becomes harder than it needs to be if you are trying to sustain a calorie level that is too low for your appetite and life circumstances. It's fine to make the decision to go up to the next calorie level if your are struggling. You may gain a couple of pounds, but it may be a relief to be able to eat a little more. If you think this may be the case, it's probably worth at least trying the next calorie level. If you find it doesn't make a difference or you're too unhappy with the weight gain, you can always go back to your previous calorie level and the extra weight will come off.

Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), pg 192.

10-29-2012, 07:37 AM
Hi.... food good. I have only a few minutes until DH takes his computer.

I am grateful for a long stream of healthy days. I've been writing it all down, planning, measuring, reading all my 'stuff' and more.

Everyone here, Billbe, and all who are in harm's way of Hur. Sandy....please stay safe and bel well.

I'll check you all later from the library from the library, next time.

10-29-2012, 03:37 PM
Gardenerjoy and beverlyjoy--thank you both for really helpful tips for avoiding evening snacking. I'm on plan today, but the evening is always an issue. I particularly like 'stand firm' and 'no choice'.

Enjoyed homemade baba ganoush for dinner. It's fun to get a bit creative with veggies when avoiding carbs. Yum!

BBE--you're in my thoughts. Hope all are safe.

10-29-2012, 05:28 PM
Looks like the Beck offices (like the stock exchange) must be closed for weather today........ there's no new tip. So, to keep up with a daily boost we all need, I went back to approximately this date last year and pulled one.
Halloween is just around the corner. We advise our dieters to wait until the last minute to buy candy so they don’t have to put forth the effort to resist it every day unnecessarily and also to buy candy that they don’t particularly like. Anything you can do to reduce the struggle is worth it!

I was definitely Off Plan on Saturday, but will give myself credit :) for not diving into the birthday cake or other treats. All in all, it wasn't a bad effort. I had a .5 net loss for the week. :) :)

Bill, I'm thinking about you and other friends that live on the East Coast. Hope you still have electricity and internet and that you are high enough to avoid flooding from the surge. My daughter's crazy company still thinks she is going to be able to get to New Hampshire on Wednesday. Her flight connects in Philly -- which has been closed since last night. I seriously don't see that happening.

10-29-2012, 11:32 PM
I'm posting from my iPad and its not easy to go back to see who it was that made specific posts. I really like both the "Ds" list and the stand firm list. Both have some really good reminders.

Beverlyjoy-- my husband repairs computers. I can't tell you how many times we have seen a hard drive crash. We use a continuous online backup called Carbonite. I believe it costs something like $50 per computer per year. It is so worth it. I never have to worry about losing anything and never have to remember to do a backup. As a teacher of three different courses, I have thousands of files. We have had drives crash in our own computers and have recovered everything. It only takes one tie of losing everything for us to convince customers they should have subscribed.

This was a good OP day :). Made it to yoga tonight :). Weighed and overall felt good about my efforts. Have a good Tuesday everyone.

10-30-2012, 12:26 AM

* credit for weighing in: +3.1lbs today. O well. I put it down to the drop in barometric pressure playing havoc with the wii fit weights and pulleys. *credit also for no second helpings, and for cooking/eating from scratch.

I went out tonight to fold up the patio chairs and to take down the patio umbrella and I took the time to move the plants off the front porch in case they flew off somewhere and caused damage. It's really really windy out there and :brr: cold. There is an enormous weeping willow across the street, still with all its leaves, and I keep waiting for it to topple over or crack apart. The hydro transformer that supplies us with our electricity is on the lines that thread through that tree. I just can't get over that this wind we are getting tonight is Hurricane/Superstorm Sandy. Apparently a pedestrian in Toronto was killed by a flying sign tonight too. That's one big storm.

Billblueeyes I hope your sump pump is working and that you have been spared flooding of any kind.

10-30-2012, 01:15 AM
I couldn't get to 3FC earlier today. Thanks to onebyone for being my diet buddy in another venue when I couldn't be here.

I didn't do as well yesterday, but got it back together today. Credit for grabbing the walking tours brochure for Eureka Springs. I did all of two tours and combined parts of the other four to see the things I wanted to see. Three hours total walking today and a lot of it was hills and stairs because Eureka Springs is built on the sides of mountains. Stairs connect some of the streets for pedestrians because a parallel street might be 100 feet higher in elevation than its neighbor.

Mostly, though, I wanted to send good wishes to everyone dealing with the effects of the storm tonight.

Nature Girl
10-30-2012, 01:28 AM
I know it isn't all about the numbers, but I'm 1 pound from 20 lbs total, and 2.5 pounds from 10% so I am using that as motivation to use all my Beck skills (including writing plans every morning) to stay on plan this week in hopes of results when I go home to the scale (and my family, of course!) this weekend.
My best evening snack avoidance strategy? 1)Keep it out of the house. 2) look forward to that 1 oz dark and delicious chocolate, served with a bit of ceremony

10-30-2012, 05:49 AM
Diet Coaches/Buddies - We survived Hurricane Sandy! It's calm outside at this moment - as if it's over - but it's expected to continue through today. There's only a small amount of water in the basement - quite a surprise given the volume of rain. The rain was heavy for a few hours.

Eating was OK, CREDIT moi, given the tension of the day. It would be 100% if I'd avoided a larger afternoon snack since I couldn't use the toaster to make my chips from pita bread. Exercise was removing a downed tree limb and several excursions outside to view the damage. Even with rain gear we got super wet - Duh!

onebyone – Kudos indeed for avoiding second helpings during all the tension of the hurricane. It is amazing that it was felt as far west as Toronto.

Joy (gardenerjoy) – I'm so enjoying reading about your vacation. It's neat that you're getting to do so much walking while visiting museums and galleries.

Nature Girl – Yay for gathering up your motivation for the last 20 pounds. Kudos for "served with a bit of ceremony" - taking food mindfully seems to be Beck's strategy for both enjoying and limiting.

Beverlyjoy – Yay for healthy days.

TeachMe - I love baba ganoush but have never made it. Is that difficult?

HaleyJu - Not a surprise that Beck's offices shut down since they're outside of Philadelphia which was right on the path of Sandy. [I agree, seems unlikely that your DD will connect through Philadelphia today.]

Readers - chapter 8 Stage 5 The Motivation-for-Life Plan

Re-Motivation Plan

Check on your level of acceptance. Some dieters or maintainers get to the point where they ask, "You mean, I have to eat this way for the rest of my life!?" They may have understood intellectually from the beginning that they had to change their eating for good, but they didn't really grasp it on an emotional level, so they struggle. Remind yourself often that you can eat what you want, whenever you want, in any quantities you want - or you can be thinner. But you can't have it both ways. Also remember that it was easier before and it will get easier again. And when it is easier, there's probably no question in your mind that it's worth it.

Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), pgs 192-193.

10-30-2012, 08:08 AM
Hi Coaches!

Weighed and made a food plan for today. I forgot my lunch yesterday and ended up snacking at work. I will not forget today.

Hoping for continued safety for everyone in Sandy's path.

10-30-2012, 10:12 AM

I survived the Pope's Pizza Party and Candy Orgy without a hitch, even with the In-Laws present--no mean feat. I'd eaten a full meal ahead of time and was able to resist the whole menu. Sunday was spent at the lake, all OP.

Yesterday, though, I had what I suspect is some sort of blood sugar incident. My husband is a diabetic and told me it certainly looked like what he had experienced before he was diagnosed. So, waiting to hear from the Dr office as to my next move.

Here in Michigan, we're rooting for those on the East Coast in the wake of the storm. I pray that everyone here is managing as well as BillBE! Best to all y'all!


10-30-2012, 04:06 PM
BBE-so glad you managed to come through the storm ok. must have been more than a little fraught.

As for baba ganoush, it is not hard at all. I put a whole eggplant and a couple cloves of unpeeled garlic in a 425ish oven till soft--maybe 30 mins. Squeeze out the garlic, pull the skin off the eggplant as soon as its not too hot. I put this in a food processor, but have also used a hand blender and once or twice just chopped as fine as I could with a knife then mushed it with a fork. I add 1 tablespoon of tahini and no more than 1 tablespoon of olive oil. Maybe a tablespoon of lemon juice and some salt. Mix all together. I put some finely chopped tomatoes on top. I think traditional recipes would have quite a bit more olive oil and tahini, but this tastes pretty good to me. I'm happy enough to eat it with a spoon and forego the cracker bread or pita


10-30-2012, 06:18 PM
Looks like Beck is still out for business due to weather. Wednesday is generally sabatoging thought day, but I liked this one from just after Halloween a year ago. Maybe it will speak to you, too.

Sabotaging Thought: Since it’s almost the holidays, I can’t possibly lose weight at this time.

Response: That’s just a sabotaging thought. While it may be more difficult at this time of year with all of the extra treats around, I’m ultimately in charge of every bite of food I eat so the holidays don’t have to derail me.

:) This morning I was a pound down. I'll wait until Sunday to update the profile and sig line. Maybe it will be even more by then.

They are running jack hammers just down the hall from my room. It is definitely time to go home!!

10-30-2012, 10:24 PM
Lexxiss, my go to lunch is a can of Progresso soup. One can equals somewhere in the range of 160-300 calories depending on the type. I keep 5-6 cans on the shelf just so that I always have something that won't ruin my daily plan.

10-31-2012, 06:12 AM
Diet Coaches/Buddies - Thought Hurricane Sandy was over when we saw blue skies and no wind. Even went for a walk, CREDIT moi, to gawk at the downed trees and branches. Saw one huge tree leaning on the front of a house - Shudder. Arrived home before, with little warning, the super heavy rain came again, this time with serious thunder and lightning! It lasted only about an hour - just enough to remind us that this storm is BIG and is passing leisurely. Basement had a puddle this morning, but not the flooded condition that concerns me - Yay.

Food was 100% on plan, CREDIT moi, even with the urges to eat my way through the uncertainty. It took until this morning for our clothes to dry from the soaking from an ill-advised walk about on Monday night when - I thought - there was a break in the rain.

Debbie (Lexxiss) – If yesterday's rain was Colorado snow, your ski season would be the best.

spanky - Ouch for your "incident" - hope it resolves well. Kudos for that "without a hitch" performance when confronted with pizza and candy.

TeachMe - Thanks for the baba ganoush instructions. Your set of ingredients seems healthier than I had thought it had to be. I'll definitely give it a try.

HaleyJu - Ouch for "jack hammers just down the hall" - time for company issued Bose Noise-cancelling headphones. My DD asked for a pair - kinda pricey - as a gift when she was having trouble concentrating in her lab near an industrial refrigerator. She says they solved the problem.

Readers - chapter 8 Stage 5 The Motivation-for-Life Plan

Re-Motivation Plan

Monitor your level of general self-care. Make sure your life is in balance: Are you engaging in enough pleasurable activities? It's important to get satisfaction from non-food sources. Do you need to reduce your stress? Are you getting enough sleep? Everything is harder if you don't get enough non-food satisfaction, you're stressed, or you're tired.

Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), pg 193.

10-31-2012, 11:30 AM
Looks like Beck, like most of the East Coast, is back in business today.... and trying to catch up.
October 31, 2012 - Wednesday Sabotage
Sabotaging Thought: It’s Halloween so I can eat as much candy as I want.

Response: No matter what day of the year it is, if I overeat candy, it will have negative consequences. While it’s reasonable to plan to have some candy today, it’s also reasonable to ensure that I eat it in a controlled way so that this day doesn’t throw me off track. It's not worth it!

Wednesday, October 31, 2012
October 30, 2012 - Tuesday Reality Check
Sometimes dieters think, “I’ll never achieve and maintain my ideal weight.” We remind them that we don’t even know what their ideal weight is in the beginning because, in our definition, it is the weight they get down to when they are eating and exercising in a healthy and consistent manner. We also remind them that getting there and staying there is purely a matter of learning specific skills and practicing them over and over again until they get better and better.

Tuesday, October 30, 2012
October 29, 2012 - Monday Motivation
Important reminder: Although dieting may feel really difficult at times, so many great things come as a result of pushing through. Remember, it’s not as if you have to work hard to be disciplined and control your eating and get nothing in return – actually just the opposite is true. By doing all these things you’ll get the MOST IMPORANT things in return (improved health, self-confidence, pride, reduced physical and emotional pain, etc.).

10-31-2012, 12:20 PM
Credit for packing a lunch for our drive home yesterday. That made it possible to take the opportunity for a lovely picnic on the shore of Table Rock Lake.

Credit for making a quick stop at the grocery for some yogurt so I could have a normal breakfast today, getting back to my routine as quickly as possible.

TeachMe: thank you for your lightened up version of baba ganoush. If the eggplants in my frozen garden still look edible, I'm going to make some of that!

10-31-2012, 09:04 PM
Credit to me for mostly getting through today OP. DH had angiogram, which took meant being away from home from 11-8pm. Took healthy snacks, but hunger and relief told me I could eat some bread and mozzarella. Other than that food was ok.

Main thing was angiogram went very well. Other than the valve problem, his heart is just fine. The doctor said his valve replacement surgery should be in March, but business as usual till then. 'Sufficient unto the day...'

11-01-2012, 06:04 AM
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