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

11-01-2012, 05:55 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 (

11-01-2012, 05:56 AM
Diet Coaches/Buddies - Did gym, CREDIT moi. Seems like the storm scared folks away from the gym; few people were working out. Watched the city workers grinding up the remnants of the fallen limb in front of our house. While this probably doesn't really qualify as serious exercise, I enjoyed it as much as the four year old boy who was also there. Someday I've just got to buy myself one of those grinders.

Food was good enough, CREDIT moi - exactly on plan except for extra Black Seedless Grapes during the evening when I wanted to be eating the candy we had for trick or treaters. The good news is that I ate exactly none!! Exactly zero miniature candy bars, including dark chocolate Milky Ways which were calling big time. An additional CREDIT moi for the candy alone. We only had about a dozen of visitors so now I have to get rid of a lot of candy. I have a place to bring it this weekend where there might be enough young adults who didn't get their fill already.

Joy (gardenerjoy) – Such a fun reminder: packing your lunch created the opportunity to have a lovely life experience by the lake. Sane living has benefits!

TeachMe - Yep, Kudos indeed for working to stay your path with angiogram level of tensions. Congrats to your DH for having a heart in good health other than its known problem. Sending supportive thoughts for patiently waiting until March for resolution.

HaleyJu - Like being reminded, "practicing them over and over again."

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

Re-Motivation Plan

The next few techniques will remind you what will happen if you abandon your efforts.

Remember the old you. Remind yourself what life was like when you were heavier and unhappy about it. What was a typical day like for you? How did you feel physically? Visualize a specific experience or event that encapsulates the negative consequences of being heavier. For example, maybe your weight overshadowed what could have been a pleasant experience at a party or at the beach. Picture it in your mind: What were you wearing? Whom were you with? How did you feel about your appearance? What did you think others were thinking about you? Were you worried about what you were going to eat, how you would stay in control, and how others would view your food choices? Ask yourself, Do I really want to go back to that?

Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), pg 193.

11-01-2012, 11:32 AM
Credit for going to the grocery store to get normal foods into the house for a normal routine. Credit for getting a salad bar while at the grocery store for lunch since it was going to be hard to get salad fixed that quickly in the normal way.

We had 4 trick-or-treaters. About normal. I gave out candy by the handfuls and have only a bit left. I pass out Ghirardelli dark chocolate because it's something I'm willing to write into my food plan. Food plan is written for today and I'm determined to follow it.

My ups and downs in October led to a November 1 weight precisely 1/10 of a kilogram above my October 1 weight. I'm extremely happy with that but would like November to be less dramatic on that front.

TeachMe: sending supportive thoughts while you deal with DH and the angiogram. Glad that it went well!

11-01-2012, 02:32 PM
November 1, 2012 - Think Thin Thursday Tip
If you have leftover Halloween candy, it’s important to plan exactly what you’re going to do with it. How much are you going to get rid of? How much are you going to keep? And, for the candy that you do keep, how much and when are you going to eat it? Making these types of plans can go a long way towards ensuring that you stay on track and keep your eating under control.

We did have a few trick or treaters....... less than in previous years, though. The result is that I have more than previous amounts of candy leftover. I have managed to avoid eating any of it so far. :) I suppose I should do as today's tip says......... make a plan for it. Right now, I'm glad the candy is at home and I'm not. For some reason I am super hungry today and I might weaken and listen to the siren song of the candy dish. I need to get my head back in control before I get home.

11-01-2012, 10:54 PM
After a number of days successfully being OP I seemed to have fallen off the wagon today. I was hungry all day. I ate more than I should have and some things that weren't good choices. About the only credit I can give myself is that I did manage to stay out of the left over candy. Oh, and I did go to yoga this afternoon. Credit for that, too. I'm afraid that there won't be a downward trend on the scale tomorrow.

11-01-2012, 11:44 PM
Hi Coaches!

I had some depressing "stuff" today and didn't eat in response. credit. I found out later I'll need to work on Friday for a coworker whose DH is hospitalized. credit for motivating both DH and myself (and pup) to head to Denver for a bike ride/walk and healthy shopping at WFoods. The combo improved my spirits.

Nature Girl
11-01-2012, 11:46 PM
Asthma, prednisone, exhaustion.
Can't figure out if I'm hungry, if it's the drugs, if I'm tired.
I seem to be eating reasonably, but not planning like I wanted to.
The kindergarteners were definitely suffering the effects of post-Halloween sugar and excitement overdose. Hopefully they are all tucked in their littlel beds now and Friday will bring less crying and more focus.

11-02-2012, 06:37 AM
Diet Coaches/Buddies - Gotta stop this double fruit in the evenings; I'm stuck with the thinking that fruit is OK since it's good for me. Ouch. Otherwise, eating was on plan, CREDIT moi. The leftover Halloween candy continues to call me - but it's a soft voice. I don't really crave it. It would solve tension or boredom for a few seconds. My thinking is that one of those little 'fun-sized' bars would merely waken the cravings for more. And more. And more. Sugar is a powerful drug. It's scheduled to be contributed to some defenseless folks on Sunday. Seems like it would be a true act of compassion for the world if I just fed it to our compost worms.

Walk, CREDIT moi, was good enough. I got distracted when I stopped at Whole Foods for peanut butter where I wondered why it's shot up in price from about $2 per pound to $3.69. It's not a consequential item in my overall budget but it annoys me. Whole Foods is taking orders for their Thanksgiving turkeys suggesting to me that holiday eating is near. Time to think about sane portions when seated at a large, chatty table where second and third helpings are happening.

Joy (gardenerjoy) – I second the motion for "less dramatic." Wish I'd quit drooling over the thought of your Ghirardelli dark chocolate hand outs and remind myself that I could just go buy some if I really wanted it.

Debbie (Lexxiss) – Kudos for proactive activities to stave off the neggies from "stuff." Hope your co-worker's DH recovers.

Nature Girl – A buddy took his young kids to see his office and a co-worker gave them candy. He had to leave in five minutes as they went off the walls. I can only imagine a room of 18 sugar drugged kindergartners. Good luck finding your center despite exhaustion.

HaleyJu - Yep, Kudos for avoiding the candy - a really unnecessary glob of sugar calories. After reading Beck's tip to make a plan for leftover candy, I wrote my plan in my check-in today.

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

Re-Motivation Plan

The next few techniques will remind you what will happen if you abandon your efforts.

Recall the old feelings. Think about the last time you gained back weight. Did you feel guilty about eating foods you knew you shouldn't have? Were you unhappy, frustrated, and angry with yourself? Did you feel out of control and hopeless? Unfortunately, this is undoubtedly how you will feel again if you stop following your plan and regain the weight you lost. Avoiding this kind of distress (which could become permanent) is a good reason to keep going.

Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), pg 193.

11-02-2012, 09:29 AM
Hi Coaches!

I forgot to weigh this morning, but fortunately it's not habitual. Yesterday OP and I have remembered to set out my work lunch. I'm quite organized this am...cognitive therapy seems to be working in my life right now. credit for persistence.

11-02-2012, 10:38 AM
Credit for meeting my exercise goal for October, mostly thanks to that three hours of walking in Eureka Springs on Monday. Credit for making required adjustments to my food plan due to my kitchen supplies not being quite up to par, and not letting that derail me.

I had my trifecta of writing, exercising, and eating on plan yesterday. Not bad for the second full day back from vacation. But I need to acknowledge that I'm feeling behind on everything else, some of which I need to jettison and some of which I need to punt. I'll try to get some of that done today so that it doesn't start weighing me down.

WI: +0.5kgs, Exercise: +55 55/1600 minutes for November, Food: 90% op, Read my Advantages and Responses: yes

HaleyJu: one of the things I've been surprised to learn since I stopped overeating is that some days are just hungrier than others -- no rhyme or reason. It helps to know that hungry days happen and that they pass. Eating a little more on a hungry day doesn't need to derail you, just get right back to planning and doing all the other Beck tasks and you'll be back to less hungry days soon.

Lexxiss: good job taking care of yourself on a tough day!

BillBlueEyes: yay for having a plan to dispose of excess candy.

Nature_Girl: take care of yourself! I find a food plan most useful on days when I'm not sure I'm assessing my own hunger well (which is most days, still). Eating by the plan and the clock works for me.

11-02-2012, 11:45 AM
Good Morning, Coaches.

Happy November. Checking in after a long absence telling the truth. If I stop checking in it is most likely because I can't face what I am eating. I have had to change my ticker up by four pounds. I still had to battle the voices in my head that said, "Wait another week before you say anything. You can lose that weight in a week." Weight is just information. The information is telling me I am not putting first things first - which is health. I have never suffered so many physical ailments of stress - my neck and back are killing me. I am having indigestion problems, sleep is difficult. Crazy.The good news is everything I am working on( MFA, job, family) is going well. The bad news is I am paying the physical price.

I am so far gone, I can't even remember what I am suppose to eat! I had three eggs and an apple for breakfast. that sounds pretty good. My stomach is very tender ( never in my life has that been true) so I have to put in sometime today to figure out what food plan will help me get through. But time, then is the issue.

Glad to have this blog here to help get back on track. Best to all.

11-02-2012, 05:25 PM
Today's thought: It's hard, but it's worth it.........
November 2, 2012 - Friday Weekend Warm-up
When dieters go through a rough patch they may think, “This isn’t worth it.” It’s important to remember that while dieting is hard some of the time, being overweight is hard ALL of the time, and in so many more ways. This weekend, even if dieting feels difficult, remind yourself that it’s hard but it’s worth it.

Back later with comments on the day.

Nature Girl
11-02-2012, 10:08 PM
Emotional meeting after work today - lots of personal "attacks". Good support from colleagues but still rough. My reaction was to leave wanting to solve that problem and ease the feelings with a giant pizza or treats from the store across the street. Resisted and drove home with only a dozen almonds and a cliff bar hitting my mouth (hadn't eaten in 5 hours). One measured mixed drink later, I am preparing leftover healthy chili to feed my actual hunger instead of trying to fix feelings with food.
What a victory!!!

11-02-2012, 11:46 PM
A victory indeed naturegirl!

Today was one of those days that Gardenjoy said would be less hungry. Yesterday was close to 1600 calories. Today was back under 1300. I was completely surprised this morning that instead of the expected weight gain there was a .5 loss from a bounce earlier in the week. This weight loss thing is a strange process. How is it that I ate more and the weight went down. Darn I wish I could make that work more often ;). I may need to get up and go to bed to keep avoiding those lovely little packages of M&MS calling from the kitchen. So far, credit for being deaf to their call.

11-03-2012, 04:03 AM
Hi Coaches

*credit for two days weighing in and weighing the same: 249.8. My goal is to be 249 or less on my 49th birthday, which is tomorrow, so :crossed: it may just happen. I'll resist the philosophizing I want to do on this right now, (probably a factor of popping awake at 2:26am and posting here), and save it for my actual birthday-day. For today I am to attend an all-day arts conference, paid for my the potters' guild, as I am their public face at events in the region. No one else wants to do this kind of stuff and I am always happy to go find out about stuff.

Like naturegirl I've had lots of tummy issues these last few weeks as well. Raw carrots always make my tummy hurt for some reason. Usually I just ignore it and have the carrots anyway when I am looking for a mid-day snack/fill-up. I still haven't nailed down my mid-day meals on my Eat What My DH Eats plan. His lunches are provided by his work and so far I don't feel guided by his choice at mid-day. So, I'm floundering on this front somewhat.

I do think it's going to resolve itself this week as I have MY NEW STUDIO :woohoo: now and if I am going to be working there most days I'll need to pack a lunch. To celebrate receiving the keys to my studio, and admiring the work done on my behalf by the owner of the industrial space it sits in (WOW) I drove down the street after the key/rent money exchange and the surveying of my new space, and went to the Winners store. In there I was SUPER-tempted by the strange and exotic varieties of sweet things.
I looked at them all.
I thought about them all.
and *credit* I put all of them back, opting to take home two (this was my indulgence-buying 2, not 1) packages of flavoured coffee beans: creme brulee and butterscotch toffee. I will be back for the moonpie chocolate mint and the moonpie vanilla this week. My studio needs coffee and a coffee maker and I forsee, with a Winners at the corner, a large variety of coffees there. :coffee: Just so you know, any of you Becksters can drop by the studio for a cup at any time.
That's a standing invitation.;)

So HUGE CREDIT for having a zero-:bat:Halloween candy October (and therefore November aka leftover candy). I've had maybe two other zero-candy Halloween's in my life. This was good. CREDIT for just saying no, over and over and over and torturing myself and thinking and wondering and imagining how the _______ thing would taste and how could I have it:?: (but not feel bad), and in the end just walking away and not bringing it home. It seems I must indulge in the AGONY of deciding that no, once more, I cannot have the _______ because, for me, it is a "gateway drug" and the wheels will come off my wagon very fast and I never, ever, know how long it will take to get me back on the road again. So for today, I will call up the feisty iron-willed spirit of a 1980's Nancy Regan and her Just Say NO campaign. She seems like someone who probably was pretty strict when it came to sweet indulgences and probably watched her figure like a hawk. I am sure Kitty Kelley's book tackled that pithy aspect of her character. A book I did read back in the day but all I can truly recall are the parts about Mrs.Reagan's choice of china patterns and her hate for Jane Wyman, Mrs. Reagan #1. Oh no, now more of the book is flooding back. Must-change-topic.

I am moving the first things into my studio on my birthday this Sunday.

(excuse me as I need to :dancer: about that again)

I am just so grateful and feel like my life is doing a re-start once more.

Ok must get back to bed. Just needed to check in. Will check in again as I face the challenge of 2 free meals at the conference today, both of which I am looking forward to, and both of whch will have all of you guys there watching my back.


11-03-2012, 07:06 AM
Diet Coaches/Buddies - Solved the double fruit evening snack issue, CREDIT moi, by having no evening snack at all. That wasn't so hard since we went out and returned late enough that snacking wasn't an issue. That made the whole day under plan, CREDIT moi - wouldn't mind a few more of those. Left over Halloween candy remains untouched; only one day until it's out of here.

Bumped into a friend at gym (CREDIT moi) who started out bigger than me and has lost weight until he's now smaller. Good for him, and good for me for feeling pleased with his journey rather than challenged. We walked, CREDIT moi, last night to an event where I learned that one Bowhead Whale was estimated to be 211 years old!!! ( Pretty amazing. It's a joy to walk places where I would have driven before my journey. Yay for my journey. It's also a motivator that the cities are eliminating parking spaces to motivate folks to walk more, LOL.

onebyone – Hooray for the new studio - can't wait to accept your invitation to come visit. Gotta love listening to what you see when you look at blank walls. Kudos for facing that "the wheels will come off my wagon very fast" when you diverge from the path.

Joy (gardenerjoy) – Interesting to come to accept that "some of which I need to jettison and some of which I need to punt." Sometimes we're behind because the dream wasn't realistic; that isn't easy to realize.

Debbie (Lexxiss) – Yay for persistence.

Nature Girl – Outstanding!!!, Yes, "What a victory!!!" It so amazes me that so much raw emotion gets caught up in discussion of little kids when there's so much room for raw delight. Kudos for distinguishing actual hunger from "trying to fix feelings with food."

maryann - It's such a demonic Sabotaging Thought, "You can lose that weight in a week." Kudos for spotting it so you could respond. Congrats on "( MFA, job, family) is going well" - that should be in Broadway lights.

HaleyJu - Amen sista' to "This weight loss thing is a strange process." Yep, Kudos for ignoring the pleas of the M&M's.

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

Re-Motivation Plan

The next few techniques will remind you what will happen if you abandon your efforts.

Visualize the future if you gain weight. Imagine, in great detail, the most likely scenario if you go back to your old way of eating. Can you see yourself getting heavier? Can you imagine how you will feel when you see the number on the scale going up ... and up ... and up? Can you picture having to put away your smaller clothes and getting out your bigger ones - the clothes you had promised yourself you would never have to wear again?

Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), pg 193.

11-03-2012, 03:38 PM
Credit for making a food plan that matches what my kitchen can produce (writing "soup" on the plan when it will be a couple of weeks before I can make homemade chicken stock is unhelpful). Credit for many squats and lunges (also stretching at the moments when I would have otherwise stood still) while hauling and spreading compost for a new bed.

An extra snack did not help me get more things done. New response: I get more things done by doing things, not by eating.

WI: +0.45kgs, Exercise: +120 175/1600 minutes for November, Food: 80% op, Read my Advantages and Responses: yes

onebyone: I'm so excited about your new studio! Can I request tea when I drop by?

11-04-2012, 12:00 AM
The only thing that I can take credit for today is going for a walk and coming here to say that I went totally off plan. I don't mean a little off plan but big time off plan including left over candy, cookies, and way too much food. I even had those "the **** with it, I've blown it anyway" thoughts (which i acted on). Now that it's done, tomorrow is another day -- time to start over again.

11-04-2012, 05:04 AM
Diet Coaches/Buddies - On plan for the day, CREDIT moi. Evening snack was a small piece of coffee cake with friends rather than my usual fruit, but I had planned it so count it as on plan. Today's the day I attempt to foist my leftover Halloween candy on some folks. Doesn't seem compassionate on my part to give away a drug. When I become semi-enlightened, I'll just toss it in the compost; when I become fully enlightened, I'll not buy it. Perhaps I need the slogan, Friends don't give friends drugs.

Walking, CREDIT moi, was through the Harvard Forrest ( in central Massachusetts. The great thing among a bunch of current researches is worldwide carbon accounting. We saw a large stand of trees circled with stainless steel gauges that expand with tree growth. The researchers will be able to estimate the accumulated carbon per year of that section of forest. Cool stuff. It's coming back into vogue to be aware that forests are part of us. I touched an American Sweetgum Tree that was more than 400 years old as determined by a drilled core. Seems that the earlier settlers left a bunch of them because their wood is too hard for much use other than mallet heads. Yay for trees.

Joy (gardenerjoy) – I need this, " I get more things done by doing things, not by eating."

HaleyJu - Yep, Kudos for the walk; Kudos for posting; Kudos for going forth rather than spiraling down with the Sabotaging Thought, I've already gotten one speeding ticket, might as well drive faster.

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

Re-Motivation Plan

Now visualize the Future if you keep following the Beck Diet for Life Program. Imagine a specific event you have coming up (perhaps a wedding, vacation, party, or business meeting) and think about how great you will feel if you have kept your weight down. Picture it in your mind. What will you wear? Whom will you talk to? How much more comfortable will you feel at your new weight?

Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), pgs 193-4.

Nature Girl
11-04-2012, 11:29 AM
Exercise decision: go for a walk right now before I go work in my classroom, or wait until after so that I can hit low tide and walk on the beach. It makes sense to go first so it's done and can't talk myself out of it, but it would be so much more fun to walk on the beach instead of the paved road. Normally would plan both, but as I recover from the asthma crisis, moderation is important.

Met my husband in the big city halfway between two homes for breakfast yesterday...involves a walk-on ferry ride which is always fun. Had my traditional breakfast at our 25+ year favorite joint but told 'em to hold the toast. Late breakfast held me until dinner--not even any snacks! So the larger than normal breakfast turned out to be not too far off plan.
Hung out together a while, hopped back on the ferry, and got home in time for chores and relaxation--just what is needed after a long week and lots of asthma symptoms. Saving special salmon & fresh veggies I bought at the market for tonight--after yesterday's delicious breakfast, dinner could be simple; today's breakfast is simple and dinner will be something to look forward to.

11-04-2012, 11:59 AM
Hi Coaches!

DH and I just got in from raking the yard. credit for exercise of necessity. We have a giant (by our standards) spruce tree of which the pine cones get blown all across the yard if we leave them to winter over. It was an enjoyable task as the weather is quite mild this morning.

I weighed, had my kale smoothie and am heading into work (again). A coworker jokingly asked yesterday if I wanted to work so she could watch football and I said sure. My lunch is already there credit and I have dinner thawing in the fridge.

HaleyJu, yay for back on track. I, too, had one of those days yesterday. I drew a "line in the sand" and chilled out last night. I resisted many items still left to be eaten. I always find that resistance aids me in finding more resistance.

11-04-2012, 12:14 PM
Good morning, Coaches.
I have been up in Tahoe writing for two days. the weather is fall beautiful. I met a friend who was up here for a wedding and we went on a lovely hike to a lake. Then i worked like a madmen and went to a new yoga class-Yin. It is a type of yoga which demands you to hold poses for five minutes each. It was an hour and a half class. I was hoping it would help my sore neck/shoulder. Still stiff this morning, though. Food is ok. My DH and DS filled this place up with crap when they were here last week. I ate a small amount but on the whole was very proud of myself. Still resisting a formal plan.
Haleyju: I like your motivational statement yesterday.
BBE: re motivation quote was great. Noone wants to put their old fat clothes on again.
onebyone: Happy Birthday.

11-04-2012, 12:18 PM
Credit for a 100% day although it happened oddly. I bunched up lunch and both afternoon snacks into about 90 minutes because I really wanted to eat more. But it worked.

WI: +0.1 kgs, Exercise: +55 230/1600 minutes for November, Food: 100% op, Read my Advantages and Responses: yes

11-04-2012, 04:25 PM
Some very inspirational posts--thank you all.

Am still slightly reeling, though, from the notion that I would ever become so enlightened that I don't even buy the stuff! I want to blame my beloved granddad who once admonished me for going to visit him while on a diet. The same man who caused the security staff at Memphis airport to want to search my purse because he'd (unbeknownst to me) put the leftover pork chops wrapped up in foil so I'd have something to eat when I got home to California! At least we all laughed.

Did not lose an iota this week, but I suppose some credit is due that I didn't gain either. Some eating off Poland and some attempts to compensate on other days. Today I have been OP, but am heading toward making the decision to disallow all evening snacks in favour of a bigger dinner. It could be a good decision. That's why I'll be resistant!

Back to school tomorrow, and though I am not particularly rested I welcome the routine.

11-04-2012, 08:10 PM

Rough week, I don't get to post a loss from today's weigh-in, but no gain either, so OK.

Further angst over DS kindergarden--we feel totally NOT heard by the staff and aggravated by the fact we are spending so much. Even my father-in-law, a teacher for 35 years--who is always on the side of the teachers in any discussion--is upset. It's amazing at how this is unbalancing our family life.

I do have a plan and my food set up for the coming week, hoping I can get on an even keel before my weight loss efforts begin to erode!

Kinda too low to write more tonight--my best to all, tomorrow is another day!


11-04-2012, 10:45 PM
Today was a better eating day. Credit for that! Looks like I'm not the only one that has had a hard time this week. Between now and the end of the year I will be more than busy. Realizing all that I have to do may have been one of the factors in the crash of the plan yesterday. Besides the normal stress of teaching school and all that goes with that, I have two weekend workshops to teach, a 5 day vacation trip to DC (paid for by the proceeds from teaching the workshops), and two holidays to plan and prepare. I'm really excited about the trip, but not excited about planning lessons so that I can miss 4 days of classes. I actually think I'm a bit OCD about planning and prep in most things --- too bad I can't translate that effectively to food.

11-05-2012, 05:56 AM
Diet Coaches/Buddies - I did it. I contributed my 4.5 pounds of leftover Halloween candy to the reception for a friend's exhibit of water colors. It was welcomed beside the homemade cakes, cookies and top shelf cheeses and crackers. Good news: I ate NOTHING at the reception, CREDIT moi, to be part of an on plan day. Evening snack was exactly one Honeycrisp Apple - my favorite apple in the whole world.

Minor exercise: helped my DS with some yard work - we cut back an overgrown Lilac Bush. Pruning is still difficult for me since I'm not a real gardener. I understand the theory but it's painful to cut off a living branch.

onebyone – Happy Birthday. May you feel grounded to welcome the BIG one next year.

Joy (gardenerjoy) – LOL at 100% "oddly" - whatever it takes.

Debbie (Lexxiss) – Is this ever so for me: "resistance aids me in finding more resistance."

Nature Girl – Sounds like a good day: walking, working, on plan, and moderation to boot.

maryann - Five minutes is one looooong yoga pose. Congrats on that much writing done.

spanky - Kudos for accepting a zero change week with equanimity. Sending supportive thoughts that you connect with your DS's teacher.

TeachMe - Good luck working your decision to shift food from evening snack to dinner - with Kudos for recognizing that you can make changes to stay your path. LMAO at discovering foil wrapped pork chops in your purse - food pushing at a new level.

HaleyJu - "more than busy" is a challenging background for planning the eating and the exercise - but recognizing that is the hardest part. Sending supportive thoughts that you carry through. Congrats for working out those weekend workshops to get a Washington D.C. trip. What's on your list to visit?

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

Re-Motivation Plan

The following techniques will help you respond to your sabotaging thoughts.

Remind yourself that the difficult times are temporary. Dieting or maintaining, like many things in life, is sometimes easier and sometimes harder. It's supposed to be that way. Don't get too worried. As long as you keep pushing through, this difficult time will definitely pass. There are many techniques in this chapter that you can use to make it pass ever sooner.

Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), pg 194.

11-05-2012, 07:02 AM
Hello Beck Trekkers!

I’m back from my holiday to visit my family in the west – had a fun time, and managed to be one whole kilo down on my return. Unexpected and undeserved, but I’ll take it and do my utmost to refresh, reinvigorate, refocus and build on this small start … Today was about 90% on plan – a few too many carbs for dinner, but it was a meal I cooked from scratch and ensured I didn’t have cause to stop in at the supermarket on the way home from work – I suspect that wouldn’t have ended well :dizzy: No exercise, too busy and it’s starting to get a bit too warm to be walking during lunchtime. I may have to do the unthinkable and get up 30 mins early and have a go on the exercise bike or the wii fit – not anticipated with pleasure :(

BillBlueEyes – glad to hear you survived Sandy and Halloween unscathed. I doubt I would have the fortitude to donate ALL the leftover treats to a good cause. Credit indeed for staying on plan in the face of so much temptation! Thanks for your insightful comments on our Prime Minister – I think that speech garnered a lot of personal support for her.

HaleyJu – all your plans sound fun fun fun, even though they may bring stress – hopefully it is ‘good’ stress.

Spanky – sorry to hear you are having a tough week, sending good thoughts your way.

TeachMe – it is so difficult to undo the years of learned behaviour about food – especially when our nearest and dearest lived through the Great Depression – although your grandad did seem a tad extreme LOL :D I’m definitely a work in progress in changing my attitude.

Gardenerjoy – credit for flexibility, especially when it resulted in staying on plan, not straying.

Maryann – your retreat to Tahoe sounds blissful: a beautiful location, time to write and the benefits of yoga – peace, perfect peace!

Lexxiss – thank you for “resistance aids me in finding more resistance” – I have put that on my phone as a reminder.

Naturegirl – sorry to hear your asthma has been playing up, scary stuff. I would choose a walk on the beach every time!

Onebyone – happy birthday! Your new studio sounds awesome – so exciting that you have the freedom to make the space reflect you.

Have a good Beck Trek day :cool:

11-05-2012, 12:12 PM
Good Morning, Coaches.

Well, I woke up this morning ready to recommit. I don't know the impetus but I will take it. I am going back on the Zone. I realize Food for Life is a great eating program but too time consuming for me during the school months. I simply do not have the time to get to the grocery store three or four times a week and the terrific fruits I ate in the summer are gone now. So Zone it is and I will make an attempt to keep most of my carbs fruits and veggies.

I have logged in my meals for the day and posted here. I am looking forward to my first clean day in months.
Haleyju: Have fun in DC. I am going there in January with DS and DH
gardenerjoy: Congrats on 100% day. I hope to say the same tomorrow.
BBE: I brought all the candy and cookies DH stock the cabin with and will deposit them in his ranch office where I can't get to them.
Wave to everyone else.

11-05-2012, 02:42 PM
Another OP day but the scale isn't being kind. I may have misinterpreted what my maintenance weight wants to be so I'm just observing right now. Last month, the scale moving up was part of my derailment. This month, I'm determined to treat the number as data.

WI: +0.25 kgs, Exercise: +50 280/1600 minutes for November, Food: 100% op, Read my Advantages and Responses: yes

11-05-2012, 07:38 PM
November 5, 2012 - Monday Motivation

We asked a dieter what was one of the best advantages of losing weight for her, and she said, “When I hear about upcoming events like parties, weddings, and family gatherings, my first thought is no longer, ‘I need to lose weight before that event.’ Now the only thing I feel is excited. It’s the best feeling in the world.”

Holding my own. Is that worthy of a credit? Going to yoga in a bit. I do like the motivatingvating thought above ... it would be nice not to worry about pictures and whether I could find anything flattering to wear.

Bill -- Re DC trip: I haven't been to DC since I was about 15. My daughter (30) has never been. We plan to do it all. We have already applied to our Congressmen for tickets to the White House and the Capitol. We actually tried to double our chances since we do not live in the same district. Hopefully one or the other will come through. Seeing the White House in full Christmas decorations would be spectacular. I'm just hoping that this thin blooded Texan doesn't have to handle a full blown winter storm. We really don't have the appropriate clothing for that kind of weather. I do see the purchase of a pair of boots in my near future.

11-06-2012, 05:14 AM
Diet Coaches/Buddies - Did gym, CREDIT moi, feeling a little disappointed that I'm not getting stronger as fast as I'd like. Perhaps it's time to get some personal trainer sessions or find a workout buddy. I once talked to a guy who got into bicycle racing and he worked out vigorously because of his competitive nature. Walk included the library where I picked up yet another you-gotta-read-this book from the 24 hour cart waiting to be returned to another library. I just love the feeling that I'm jumping the line by taking advantage of that cart.

Eating was on plan, CREDIT moi, until my evening meeting where we sit for two hours over our food. I brought healthy stuff and ate moderately - first go round. But through the evening I had handfuls of popcorn, which I almost never have anymore, and slices of Honeycrisp Apples. Ouch! I need to remember to tell myself that overeating healthy food is still overeating.

Joy (gardenerjoy) – Speaking of this month, is November NaNoWriMo (National Novel Writing Month) for you this year?

maryann - Kudos for recognizing that you can change your eating plan to fit your needs.

HaleyJu - Yep, "Holding my own" is Kudos worthy. I can't wait to read your report of Washington, D.C. - you remind me that it's time for me to revisit.

Koala - Congrats on those 2.2 pounds that your body felt deserved to be gone regardless of what your mind thought. Fun to be reminded that you're getting too warm on the very day that I felt under dressed for my walk - had to walk extra briskly to fight off the chills.

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

Re-Motivation Plan

The following techniques will help you respond to your sabotaging thoughts.

Respond strongly to your "It's not worth it" thoughts. When this idea is strong in your mind and your resolve is weak, remind yourself that this is a toxic thought. You will be so glad later that you didn't give in to it! Recall other experiences when you had that thought but persevered anyway. For example, have you ever thought, It's not worth it, when you had to study for an important exam or when you were holding yourself to a budget to save money for a vacation? Did it turn out to be worth it? Dieting may seem hard right now, but remember when it was so much easier? It will get easier again.

Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), pg 194.

11-06-2012, 07:41 AM
Hi Coaches!

I've weighed and am preparing for work. Travel right afterwards for 3 days of pool, water aerobics and perhaps even bicycling. Must remember: pack lunch.

I'm giving myself credit here for my track record at work. Yesterday was slow and I had some time to observe just how much food is consumed by my coworkers every day. Yesterday it was "just everywhere"....blts and onion rings...burritos ....fries...halloween candy. I stood my ground...ate my orange and my muffin.

I put on my Beck cd yesterday morning while I was working in my office before work. Every little bit helps.

11-06-2012, 03:36 PM
I don't know why I couldn't manage to post earlier today, but let's blame voting because that sounds noble. I'm struggling with wanting to eat more with each meal and snack. Any suggestions? Distractions work well when I want to eat at an unplanned time. I have a harder time when the problem is that I don't want to stop eating once I've started.

Maybe taking some credits would help. I'm well ahead on my exercise minutes and I've successfully added a bit of strength-training into the mix this month. Credit and credit!

WI: -0.1 kgs, Exercise: +55 335/1600 minutes for November, Food: 80% op, Read my Advantages and Responses: yes

BillBlueEyes: I'm aiming for 50,000 words this month, but on a non-fiction project that I've been working on awhile. So I'm not doing NaNoWriMo, but I'm trying to steal some of its energy.

11-06-2012, 07:28 PM
This tip is totally speaking to me today!!
November 6, 2012 - Tuesday Reality Check

If you think, “I’m upset so I deserve to eat this comfort food to make myself feel better,” remind yourself, “It’s comfort food now but it won’t be comfort food later because I’ll feel badly and guilty about giving in ad eating it, in addition to feeling badly about situation that initially made me upset.”

I think the tip above has made me think twice about digging into the still left over candy.

** Going to a dinner tonight at someone's home. No clue what will be served. I'll do the best that I can--- which is all that can be expected.

11-07-2012, 06:27 AM
Diet Coaches/Buddies - Stayed up later than usual to watch the ballot count reporting. Did that without eating to make the tensions go away, CREDIT moi. Some of the ballot questions finished the way I voted - some didn't. I'm a little sleep deprived this morning.

Exercise was a walk, CREDIT moi, that discovered yet another new frozen yogurt place with machines that pump 14 different flavors (or twirled mixes of two). I sampled Pumpkin Frozen Yogurt - one ounce for about 30 calories. Hard to believe that we need so many new frozen yogurt places, but I wish them well in their new business.

Joy (gardenerjoy) – Yay for strength training to help the brain feel pleased with the body. I know about "don't want to stop eating once I've started."

Debbie (Lexxiss) – Inspiring strength you showed, "I stood my ground...ate my orange and my muffin." I'd guess that the nibblers don't have the notion that huge calories are going down.

HaleyJu - Hope your dinner went well last night. Is it possible to get that left over candy out of your house?

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

Re-Motivation Plan

The following techniques will help you respond to your sabotaging thoughts.

Make a Response Card:It's hard now, but hard times are normal and always
pass. As long as I keep going, it will get easier again.
It's worth it!

Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), pg 194.

11-07-2012, 07:10 AM
Hello Beck Trekkers
Yesterday was not such a good day – I had two social events to contend with. I started off valiantly trying to not stray too far off plan, but the fact is I ate food that was not in my eating plan. That said, part of this re-calibrating my thinking about diet and eating is to learn managing healthy eating and good food choices in the context of a pretty hectic social life. Onward and upward – keep reading those reasons for wanting to lose weight, keep reading those responses to sabotaging thoughts, keep on being mindful …

HaleyJu – thank you for the Beck quotes – I love the one about just feeling excited upcoming events, rather than feeling under pressure to lose weight.

Gardenerjoy – credits for your exercise efforts, that must be very satisfying. Re trying to stop eating – I’m trying the “no choice” mantra, sometimes that works. I do struggle with the Beck strategy that it is OK to feel hungry – it seems I have been avoiding that feeling for a long long time.

Lexxiss – you must have nerves of steel to stay strong in the face of so much temptation at work! Credit indeed.

BillBlueEyes – credit for gym time and eating on plan. Credit for keeping a close acquaintance with your eating plan even if it was additional food. That trolley in the library sounds like a serendipitous source of good reads! I’ve just finished reading “Thirty three teeth” by Colin Cotterill – have you read any of his? Truly delightful, similar style to Alexander McCall Smith. I will be looking out for more of his books. I like the notion that my body gives up weight at a time of its choosing LOL.

11-07-2012, 10:14 AM
Hi Coaches!

We traveled over to find the pool is closed today. It will be very clean tomorrow.

I didn't eat my lunch at work yesterday. It was very busy. I stood my ground after arriving on the West side...choosing not to go out to dinner (Mexican). credit. Unfortunately, I did not resist several unplanned snacks after dinner. Good news is that there is plenty left because I DID choose not to eat the entire box (or bag). In retrospect, I should have eaten my "lunch" while we traveled or considered my orange and muffin a legitimate after dinner snack. I felt tired and deprived, in addition to the election anxiety.

I've weighed today and have a plan. Onward and upward!

11-07-2012, 12:17 PM
Still struggling a bit. No exercise yesterday and I didn't weigh myself this morning -- that's always a bad sign. Credit for posting!

WI: NA kgs, Exercise: +0 335/1600 minutes for November, Food: 80% op, Read my Advantages and Responses: yes

11-07-2012, 01:54 PM
Hi All,
I hope I'm on the right thread. I've just joined and there are a lot of threads and forums!
I'm currently working through the Beck Diet Plan pink book again. I started it before, and was going great, but life got in the way and I fell by the wayside.

Having said that, it made a LOT of sense to me, and I'm giving it another go as I deserve it.

I'm just past the "find a diet buddy" day, and that's what I joined here for :)


11-07-2012, 02:32 PM
November 7, 2012 - Wednesday Sabotage
Sabogating Thought: I messed up a bit on my diet, so I might as well mess some more for the rest of the day.

Response: If I were drinking water and “messed up a bit” by spilling some on my shirt, would I keep messing up and dump the rest of the glass on myself? Making a mistake (in any situation) is NEVER a reasonable excuse to continue making more.

Oh my, what a great visual. Kind of reminds me of Bill's comment a few days ago about still speeding after I got a speeding ticket. I am so guilty of this -- in fact, did a little sabotage on myself last night. I had both wine and dessert at dinner. (Who was it that said, one or the other, but not both??). Then after I got home, I felt the call of a piece of chocolate. Yes, Bill, I do need to do something about the leftovers. Hubs is not eating it up as quickly as I wish he would.

Welcome Debbie!

11-07-2012, 02:41 PM
Welcome, debsweb! Good luck on your weight loss journey!

I've been little more than a lurker on this board, but most recently, I've been avoiding posting because I've completely fallen off the wagon. I have a bag of Andy Capp's hot fries and a bag of peanut butter M&Ms AT MY DESK! I know from past experience that I cannot buy treats like this, because I have trouble controlling myself when they're around. But like HaleyJu said, this mistake is NOT an excuse to make more mistakes. It's time to get back on track! Time to renew my commitment to losing weight! Time to read the pink book again!

11-07-2012, 04:15 PM
Hi all,
I'm following a hodge podge of health and dietary advice at the moment. I'm trying to implement a low-carb, no processed food diet. I have an eating disorder (COE), and have worked through some of my issues in therapy. I came across the Beck Diet Solution a few years ago when I was trying to lose weight. I got about halfway through the book and then infertility issues drew me into a state of denial and depression.

Trying to understand my obesity is difficult, there are many different ways to lose weight whether it is by counting calories, exercising, low-carb, etc. Part of my therapy made me realize that I want to be like a 'normal' person who doesn't worry about their weight. I've always wanted to be normal. And the Beck method gives me insight into what normal people do.

For example, through reading the book I realized that normal people don't eat as much as I do. I eat like it's Thanksgiving every day. But my mother for example who is very normal (and skinny), eats a lot on Thanksgiving but then the next day she eats less. It seems like skinny people know how to negotiate their food intake even if they're not technically following a diet program. I want to be like that.

So here goes.

11-07-2012, 11:01 PM
wannabeskinny I think we all want to figure out how to be normal or we wouldn't be here. To use an education phrase, I think we are a bit learning disabled in this area. Let's see if we can't figure this out together. In education that's called cooperative learning. :)

11-08-2012, 12:27 AM
Hello Coaches, new and old:

I had to get here and post before I headed off to bed without posting again. I've had a trying time lately. The car was acting up-our first car-and we are not car people and don't know any car guys so this is stressful. Plus we have like $90 to our name until payday so the car place is out until next week. I think we were doing a simple thing wrong (sigh) and it seems to have fixed the problem but it stopped me from going to my studio over the weekend. That and I felt crummy. I called off the art conference this weekend too and didn't go. Felt bad about it as the potters' guild shelled out the dough for me to attend. I emailed the pres. of the guild about it and she said I could "never let them down" and told me to get better. My stomach was all icky for days and finally today I have the "real" symptoms of a cold: scratchy throat, minor sniffling, more exhaustion, craving for fruit like crazy. In total defiance of my body and the reality of how I am, that when I feel really crummy I seek food to fix the feelings, and when Ifeel "weak" I push myself physically to prove to myself I am not weak (sigh), I got up this afternoon and walked to the dollar store. I did not make wise choices. Thankfully, I had minimal funds so the crap I bought was very very small - a small-ish bag of some sweet stuff, and some shelled sunflower seeds. The rest was cat treats and stuff for dinner that wasn't the best butnot off-limit either. When I made it back (I knew for sure I was a sicky by the time I was half way to the store so was relieved to get back home) I indulged my desires and then I stopped feeling worse not better. 100% predictable as is the fact that if I get back on track immediately it is not that big a deal. Stress, disappointment, worry, fear, I have felt all these things in big ways thislast week and I have been staring down crap food EVERYWHERE for weeks and my desire for this food has been working on me overtime so one small bag of stuff is a *credit*ENORMOUS improvement over past "binges".

One of the things that has been eating at me is the flatness of my weight. I have been holding at 249-250-252-254 for months now, ever since I had to give up going to Weight Watchers due to the $. Whatever it is about that process it worked for me and I need to get back there. Maybe next week I can. My current food plan is great for maintaining but I need to shake it up.Eating what my DH eats is not enough for me.For my DH it's working great. I did better with WW and need to accept this and act on it.

Better go. I need to get some real rest.

11-08-2012, 06:16 AM
:welcome: debsweb :welcome:

And, on the occasion of joining this month, :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?

11-08-2012, 06:16 AM
:welcome: Wannabeskinny :welcome:

And, in case you didn't get this three 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?

11-08-2012, 06:24 AM
Diet Coaches/Buddies - Did gym, CREDIT moi, by threading my way around a trainer and his trainee in order to do my dreaded lunges. Yay for small problems to divert the mind from real problems, LOL. We have an inch of snow on the ground so shoveling and scraping cars is in my immediate future.

Eating was on plan 100%, CREDIT moi. Good. I need more of those to get the thinking back on track. Evening snack was half a grapefruit which satisfies me more than about any other snack. After grapefruit, which I adore, my mouth doesn't want anything else. I'd do it every night of the year except they have a natural season. The coffee cake that we purchased for guests last Saturday still sits on the counter. I haven't touched it since then - a real accomplishment. In the past, I've toasted a slice for my afternoon snack if I'm around the house, but I haven't with this one. Slowly, my DW is making it go away. Yay for avoiding sweet baked stuff!

onebyone – Ouch for the pain of a new car acting up. It is so difficult to distinguish between a little problem and a big one without a bunch of experience. Good luck finding a car knowledgeable friend. Kudos for keeping the trip under control.

Joy (gardenerjoy) – Kudos for posting when the old neurons want to two-step and you want the new dance. They will get the message again.

Debbie (Lexxiss) – Yep, "Onward and upward!" is today's mantra. Election tension does raise the munchies - Kudos for keeping your path anyway.

HaleyJu - It is a challenge after an indulgence to get traction again. You've done it by posting. You can find a way to separate yourself from the stale left over Halloween candy and get to your path. Keep the faith.

Koala - Yep, "Onward and upward" is the way. It helps me to actively plan before social events even though I don't know what food will be available in advance. I gotta break that mentality that the abundance of special foods means that I'm to eat more calories than needed to fuel my day. [Haven't read any Colin Cotterill - I'll add him to my list. He's got a bunch of books available on Amazon. Oddly enough, Thirty-three Teeth is only on Kindle.]

luxy - It's always true that the most difficult time to post is when we need it the most. Kudos for coming here now. If you start the Pink Book anew you can be in sync with the others in the same place.

debsweb - Yep, you're absolutely on the right thread. We'll all agree to be your Diet Buddy and ask that you serve that role for us. Have you chosen your eating plan and exercise plan yet? Glad you've joined us.

Wannabeskinny - Love your example of your mom cutting back the day after Thanksgiving. It's easy for me to only notice people eating and to ignore when they're not. You can create your own new normal. Glad you've joined us.

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

Re-Motivation Plan

The following techniques will help you respond to your sabotaging thoughts.

Respond to your disappointment. Some dieters become disappointed when they realize that their maintenance weight is higher than they hoped it would be. They become less motivated, questioning whether they should have even dieted in the first place. This is an example of all-or-nothing thinking: Either I get to the weight I wanted (regardless of the fact that it was unrealistic in the first place) or I shouldn't have put in the effort to try at all. If this happens to you, ask yourself, Do I view either goals in this way? If you can't become the best tennis player or guitarist or runner, does it mean you shouldn't have taken it up in the first place? Of course not! Now, more than ever, you need to see what advantages you have achieved, or at least partially achieved. Even if you can't fit into the size you had hoped for, would you rather be limited to the clothes you were wearing before you started the Beck Diet for Life Program? Even if you haven't achieved every physiological benefit, would you trade your current state of health for what it used to be?

Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), pgs 194-195.

11-08-2012, 08:33 AM
BillBlueEyes - I found the Beck Diet Solution while browsing at the book store one day. It's funny that I bought it because I don't usually buy or even look at self-help books. Maybe it was the pink color that attracted me. Maybe skimming it I thought that I could handle a plan that required me to do something every single day. I also enjoy writing which may be why it appealed to me.

But mostly I think it appealed to me because of the "think like a thin person" bit. I've always thought that I'm different from normal people and subscribe to the idea of "fake it till you make it."

Thanks for the welcome.

11-08-2012, 08:49 AM
Hi folks... SO GLAD to be back online! It's been difficult. Didn't realize how much being online is an important part of my day. I've been able to check email at my neighbor's house. I had been using DH's business computer.. then IT starting having problems, too. The Geek Squad replaced my hard drive. It was still under warranty. However, it took so long and lots of phone calls to see the status.

I am doing OK - on plan again. I am grateful for that. I am one pound above my ticker weight. It's sometimes ok to maintain. I had some binge days.. but, finally was able to pull it together and have been writing down a plan, measuring, & loggin, drinking lots of water, do my stretches & strengthening, & have lots of healthy food in the house.

I will be back later, when I have time to read and catch up.

Billbe- hope you are safe from the next storm
Wannabeskinny & debsweb - Welcome!

11-08-2012, 11:04 AM

Thanks for the colourful welcome :)
I was recommended the book by a friend, and found this forum by a google search (beck diet buddy, or somesuch).

I haven't got started on the actual diet yet, or weighed myself (I'm happy to put that off!), but plan on calorie counting as that suits my lifestyle, and myfitnesspal makes it easy to monitor it.

One problem I'm finding is that I haven't got organised enough to remember to read the book every day, which I know is not good. Hopefully, being with others may help me here.


11-08-2012, 02:45 PM
now, if I could just remember to read my notes/cards, it might be helpful.........

November 8, 2012 - Think Thin Thursday Tip
It’s not enough to read these Daily Diet Solutions once and expect them to make a big difference. What will make a difference is if you copy the ones that resonate with you onto Response Cards and read them every day. The more you read them, the more the ideas will get into your brain!

11-08-2012, 02:57 PM
I recognized an old sabotaging thought. When I eat for comfort more than hunger, I'll have the thought "It won't be enough" before I've even started eating! That's how, in the old days, I would overeat one thing and already have a plan in place for overeating the next thing. I was so sure that the first thing wouldn't fully satisfy, that I already planned the second.

I had that thought as I was fixing a snack, combining two snacks and inventing something that was a close approximation of what I really wanted (my childhood favorite of pb&mayo sandwich). The thing is, the thought came while the bread was toasting. How could I know that it wouldn't be enough when I was still fixing it? And isn't that a horribly self-fulfilling prophecy sort of thought? As it turned out, when I opened my mind to the possibility, my snack was plenty. I had my snack and had many distracting things to fill the rest of the afternoon and evening until supper.

New response: My food plan provides plenty for me to eat and my life provides plenty for me to do. I am grateful. Think cornucopia.

WI: +0.3 kgs, Exercise: +40 375/1600 minutes for November, Food: 90% op, Read my Advantages and Responses: yes

Welcome, debsweb and Wannabeskinny!

11-08-2012, 07:18 PM
Hi Coaches

I almost ate some of the food set aside for the foodbank today. After setting is aside last week it still hasn't made it to the foodbank. When DH gets home I am putting that stuff in the car. I have wanted to do it "right" = delivering it directly to the foodbank. But the foodbank had restricted drop off hours and I never make it.The grocery store however has a big drop off box that just sits there waiting for donations. I think that's what I have to do-drop it off there.

I weighed in this morning: 253lbs. I'm in the high end of my "usual" weight range. I'm getting more and more unhappy with the status quo. I had to open another packet of blood pressure pills today too. I had projected that by now I'd be off of them. I projected this last year when I joined WW on Nov 17th. I also projected that I'd be under 200lbs by my birthday which just passed. I didn't project a stall/maintenance period of over 5 months. I am grateful to be maintaining though, down 40lbs, give or take, from last year. Another 40lbs next year would be good too. 80lbs is more what I want, but I think I have to let these sorts of thoughts go. It's time for me to do something more. I have had zero exercise in my program, figuring-if I am truly honest here-that since I am still so heavy I can "get away" with not working out. That my big heavy body and moving it around is workout enough.This is not true now and really has never been. More to the point I feel *overwhelmed* by things right now and the mere *thought* of having to add something into my schedule just makes me want to do even less and to add FOOD into my schedule instead. I don't know how to turn my head around on this. Suggestions??

Bye for now :wave:

ps. my avatar shows Looloo licking Caesar's fur the wrong way. Caesar is very patient.

11-08-2012, 07:43 PM
Hi Beckies - back to catch up.

Onebyone - I understand that temptation for eating the food bank donation food. I try to get things that aren't tempting. LOL

haleyju - I try write down 'read advantage cards/beck' in my journal. That way it reminds me and I get to check it off.

Billbe - great to pass up the coffee cake!! Credit. This along with a 100% op day is awesome. Carry on.

Bye for now!

11-08-2012, 07:48 PM
Ack! I did a page of personals and lost it. Phooey.

Catch you tomorrow.

11-09-2012, 06:28 AM
Diet Coaches/Buddies - Eating was on plan, CREDIT moi - normal meals and normal snacks. That's the good news part of the day.

The other news is that I broke my leg. Just broke it while walking down the stairs while simultaneously trying to show three things to my adult DS who was right behind me. Hoped that it was just a twist, albeit painful, but the X-ray shows a clear break of the fibula, not just one of those tiny cracks. Ouch. My exercise for the afternoon was waiting in the emergency room and re-learning how to use crutches so that the left foot doesn't touch the ground. It's more of an inconvenience as compared to the life threatening events some folks have, but it's a big one for me. Oh, Well.

onebyone – Ouch for unplanned food. Yep, gone from the house is easier. My take is that starting with a workout that you enjoy is more likely to lead to regular workouts. Do you have a wii workout that you like? One that would only take 10 for 15 minutes? (Looloo and Caesar convey the sense that they're in charge and you're the interloper, LOL.)

Joy (gardenerjoy) – Thanks for "It won't be enough" - I've tried to serve myself a rational portion of a snack and felt this wave of need to make it more even before the first bite. I'll recognize that as a Sabotaging Thought so I can conjure some Helpful Response before reaching into the container again.

Beverlyjoy – Welcome back on line. Hope your new hard drive got reloaded with your old stuff. I join you in the restricted mobility crowd. Once I get over being annoyed with myself, I'll ask if you have any tips on how to live and how to get exercise with restrictions.

HaleyJu - The brain does seem to like that reinforcement of reading the Advantages Card every day.

Debbie (debsweb) - It's such a neat part of the Beck strategies that we spend the first two weeks learning the skills before we start our eating plan. That was a fun two weeks - like I was getting away with something, LOL. Reporting here every day will help with the reading since you'll want to report progress along the steps.

Wannabeskinny - I, too, like the "think like a thin person" notion. Beck was useful for me by killing the idea that some people were naturally thin. Nope, they thought about food differently and, despite what they may say, adjusted their eating to compensate for their higher volume times.

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

Re-Motivation Plan

The following techniques will help you respond to your sabotaging thoughts.

Make a Response Card about dealing with stress. If old sabotaging thought about deserving or needing to eat when you are under stress resurface, make the following card:Stress is a normal part of life. It comes and goes. If
I go back to coping with stress by eating, I will feel
even worse. My stress will eventually diminish. When
it does, do I want to be heavier?

Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), pg 194.

11-09-2012, 07:40 AM
Feeling overwhelmed after a day of indulgence on carbs. I must be PMSing because I had a massive craving for chocolate, which I usually do not even like. I have Halloween candy and haven't touched it until yesterday. I had a bit of chocolate and then I threw the rest out so that's good.

Made pizza from scratch yesterday. It's very very thin crust so it's not that bad but still..... not feeling quite on the wagon today.

11-09-2012, 08:09 AM
Oh Bill, so sorry about the leg. That's going to put a real cramp in your daily walks for quite a while. Best wishes for a speedy recovery.

11-09-2012, 08:26 AM
Hello Becksters/coaches/friends - I weighed today & am at my ticker weight. I am grateful. Yesterday was a healthy day & I am grateful for that too. My credits include: planning/measuring/logging food, lots of water, stretches & strengthening & posting. I am getting back into the 'Beck swing of things.' I will especially concentrate on eating seated only today, doing my journal work and reading my avantage/response cards.

I am giving myself credit for getting rid of the clothing from 50+pounds ago. It's 'hard' to get rid of them. But, now there's no going back. I sent them over the East Coast. I know there must be obese women who need clothing there. There's probably not alot of folks sending these sizes. The horrible storms and their fury was the thing I needed to give them away.

Tonight I am going to a 'candle party'. My neighbor is hosting as a favor to her good friend. It will be interesting, really. DH should come because he loves candles more than me. However, the neighborhood 'guys' are getting together to watch the kids and hang out while the ladies party on. I know my friend will have some veggie pizza. I am allowing myself one small piece and some veggies on the side. I will have my dinner salad before I go. I must remember that eating junk food is not an emergency. I really need to stay away from the sweets, however. Sometimes sugar is like a narcotic to me.... hard to stop when started.

billbe - oh my goodness! I am so, so sorry to hear of your broken leg! Huge credit for staying on plan despite the stress of all this. As for ways to exericise - I do have some ideas. You must check with your doctor or physical therapist first to make sure anything you do won't interfere with your bone's healing. That's essential. They have info on this. You can do lots of upper body work at this time while sitting in a chair with no arms. I use weights and those stretching exercise bands. My sister sent me something called: Chair Dancing... basically, it's exercise to music while seated. It seems kind of silly - but, it is moving and gives you lots of ideas. I do lots of stretches.. upper and lower body (you probably can't do lower - maybe on the other leg, check) . Another way to approach nonweightbearing exercises in to do them laying on the bed. No need to get up and down off the floor- leg lifts and more. Cardio is harder. Heal fast, friend.

wannabeskinny - kudo's on throwing away the candy! I sometimes even poor dish soap on a food tempting me.

gardenerjoy - thank you for this wonderful reminder."\: New response: My food plan provides plenty for me to eat and my life provides plenty for me to do. I am grateful. Think cornucopia.

debsweb - it is helpful for me to write down the reminder of reading advantage cards, response cards, etc right below where I write down my food plan for the day. It reminds me to actually do it. - and I'll check it off my list.

wannabeskinny - that 'think like a thin person' notion is so revealing. Yes, I am know I am different than many people when it comes to being around food, too.

Have a great day to all.

11-09-2012, 09:55 AM
Hi Coaches!

I won't weigh until tomorrow morning when I'm home to the scale. Yesterday was a good Beck day. I need to plan my meals for today since we're traveling.

BBE, I'm so sorry to hear of your unfortunate accident. Good news...we were told numerous times after DH tore his quadracep that it would have been much better to have a broken is such a faster heal. I have total faith in your ability to take this with the best of spirit and know you will find a way to get your exercise in despite some limited mobility. Credit for an OP day...that says alot.

11-09-2012, 12:29 PM
Good Morning, Coaches.

MIA for three days which coincides with the three days i am at my job. Hmmmm! Credit for figuring out ( before the work frenzy) how to log into my internet food journal. Now I just need to do it when I am working. Food has only been fair but I am back down two pounds from ticker. I will log in today and take a step aerobic class in about a half of an hour.
Welcome to the newcomers.
Wannabeskinny: I gave up normal a long time ago. I was born, I am convinced, with my addictive food patterns. I would rather it were not so - just like I would rather be 5'10 with thick brunette hair. That is just not the way it is. I have to admit I don't think like slim eaters. But I can ACT like them. That is what Beck has taught me - to ACT like reasonably even if I don't feel reasonable.
Lexxiss: Enjoy water aerobics.
Luxy: Welcome back.
BBE: Good Gracious. A huge drag you broke your leg. Take care of yourself,

11-09-2012, 02:33 PM
November 9, 2012 - Friday Weekend Warm-up
This weekend, remember that it’s not all-or-nothing. It’s not as if you can eat every bite of food you want, whenever you want it, or you can’t ever eat anything you want. There is a huge middle ground between these two extremes, and working on finding it allows you to enjoy reasonable amounts of food AND enjoy all the benefits of weight loss.

I love the idea of there being a middle ground.

This morning I was finally back to the low weight for last week. That's the low from before I surpassed the middle ground. Let's see if I can manage to be reasonable for the next couple of days...... including the 4+ hr drive to Houston later this afternoon, dinner out tonight, a 6 hr workshop with lunch provided, and then a 4+ hour drive back tomorrow afternoon.

Have a good weekend everyone. I'll check in sometime on Sunday.

11-10-2012, 06:38 AM
Diet Coaches/Buddies - I'm getting good wrist exercise, CREDIT moi. Using crutches demands strong wrist action. Going up and down stairs is one ungraceful experience. Doctor's orders are to keep all weight off the left leg. Thanks for all the well wishes for this diversion.

Food was on plan, CREDIT moi, partially because it's easier to stay on the second floor without the quick runs to the kitchen and pantry. I'm so glad that the Halloween candy is long gone so I'm not susceptible to the Sabotaging Thought, A broken leg is a special occasion ... A sugar treat will make me feel better.

Debbie (Lexxiss) – Yay for "a good Beck day."

Beverlyjoy – Kudos for "getting back into the 'Beck swing of things.'" It's always easier to stay on the path than to get back on it. Not sure what a 'candle party' is - do you make candles? [Thanks for the exercise tips. It won't be long before the leg is on the long slow heal and can take bumping from life's normal actions.]

maryann - Just love it, "I gave up normal a long time ago."

HaleyJu - Yay for "a middle ground." Good luck on those two long drives.

Wannabeskinny - Yay for thin crust pizza - particularly one stacked high with veggies. Ouch for unplanned indulgences with Kudos for tossing the Halloween candy.

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

Re-Motivation Plan

The following techniques will help you respond to your sabotaging thoughts.

Beware of fears. Some dieters get worried as they lose more and more weight. They sometimes have sabotaging thoughts such as, What if people start to pay more attention to me or are attracted to me? ... If I get thinner, I won't have an excuse to avoid [a challenge, such as dating, being assertive with others, getting physically active] ... If I get to such-and-such weight, I won't know who I am ... What if people start to have greater expectations of me and I can't live up to them? These dire predictions can interfere with your motivation to continue. If you have thoughts like these, recognize that you're thinking of the worst outcome (and not considering other scenarios).

Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), pg 195.

11-10-2012, 08:03 AM
Had a really great eating day yesterday, was not overcome with the compulsion to eat. I don't know if I just got lucky to not have craving attacks or the low-carb thing is working. Did not feel severe hunger at any point of the day, kept almonds at hand for pre-emptive action.

BillBlueEyes - the fear of losing weight is just as real as the desire to lose weight. I have lost weight before and got many compliments which are "nice" and make me feel good. But part of me still always thinks "was I so bad before?" I also spend a lot of time thinking thoughts like "I would be further ahead in my career if I looked better" or "people would be nicer to me if I was skinnier" etc and when you do get skinny you don't have an excuse anymore to not get ahead iykwim.

11-10-2012, 08:55 AM
Hi Coaches!

Yesterday was a good Beck day. We traveled, and although I was very hungry I was able to use my Beck skill reminding myself "it was not an emergency." Upon arriving home, I made a very quick veggie/lentil soup which satisfied both of us. I had an evening meeting where I knew there would be candy/cookies. I got there early and moved it all to the opposite side of the table. credit. I've weighed and am heading to work.

BBE, glad you've found one advantage to being upstairs. Tell your wife her trail mix is :nono: :lol:

11-10-2012, 09:33 AM
Hi folks.

Yesterday was a great food day. I am so grateful. My 'food strategy' worked well at the candle party. Instead of eating an salad before I went there... I had a small slice of chesse and some honeycrisp apple. The party had an amazing spread of goodies. First, I checked out all food availble. I decided what I wanted: a couple cubes of cheese, some mini pretzels & some veggies. I sat AWAY from the food. I told myself. NO SECONDS. I had some sugar free pop and then a bottle of water. YAY It gives me hope for the next time.

I made a HUGE pot of veggie beef soup. It's not unusual for me to make alot of soup and freeze some for later. I am thinking there might even be enought for one supper after Thanksgiving. It's tradition, however, we out for Chinese food the Friday after. We'll see.

I worked on eating only when seated yesterday. It's hard, really. I caught myself all day long mindlessly wanting to lick the fork/spoon andtasting as I cook or clean up food. I did really well - only slipping up once. I am grateful for the willingness try.

Other goals accomplished yesterday were: plan/measure (when possible)/log food, exercises, lots of water, do journal work, weighed myself and reread my advantages of eating well/healthfully.

It will be a quiet weekend. Probably watching some college football and cleaning my office. It has a futon and it will be used at Thanksgiving.

Lexxiss/debbie - credit for eating well despite travelling - along with making good choices after. Credit for moving the goodies at the meeting. You are living Beck... carry on!

billbe - major credit on not using your injury as a reason to eat to eat sugary goodies!! Do what the doctor says. Just think of how strong your wrist and arm muscles will be. I've since learned that this candle party was offering a huge line of scented wax along with pretty warmers. They use a low volt light bulb instead of candles to melt the wax and let go of the scent. I got a couple things.. I ordered DH a USC warmer - he likes candles alot when he works in his office downstairs.

wannabskinny - I too find I have fewer food urges if I stay away from refined carbs. I am not on a low carb food plan, however.

Haleyju - I, too, am glad there is a middle ground. It's hard for me to be there, however. I keep trying. Safe travel... take your book and read and reread Dr. Beck's ideas about travelling and special occaisions. It's sometimes helpful to me.

Maryann - glad you could get into your food journal. Glad to hear you are down from your sticker weight and have time for your aerobics class.

[Have a great day, everyone.

11-10-2012, 12:48 PM
I'm winging it. It's working at the moment but I know it's not sustainable for the long haul. I'm grateful that it can work for a few days when I can't seem to get a plan in place.

WI: -0.2 kgs, Exercise: +70 480/1600 minutes for November, Food: NA op, Read my Advantages and Responses: yes

BillBlueEyes: I'm so sorry about your broken leg. That's a huge thing to have to deal with. I'll bet that you're glad you've been strength training -- it must make it easier to manage crutches. I hadn't thought about the wrists being such an important element! Take care!

11-10-2012, 10:16 PM

I need some kind of a lift for my spirits. Probably if I can get myself making something that will help alot. I am feeling very low emotionally. I recall that exercise was one of the things that I used to do to feel better emotionally. Often, feeling down was the only reason I would start exercising and that may be true once again.

Foodwise, I am eating ok, but eating a lot standing up, and often having seconds. Still cooking from scratch though *credit* and still holding off on many of those carbs, following what my DH is doing in his foodplan. I have decided to return to Weight Watchers as soon as I can which will be next week. I look forward to it. I need a supportive real life group.

I weighed in this morning *credit* to see: 255.5. That's really up now. I am closer to 260 than 250 so that just can't stay that way. It's a temporary high number I know as we ate super late last night (9:30pm) but it's added to my depressed state of mind today. Time to do some re-assessing and to make a plan of action.

Billblueeyes When I read about you breaking your leg on the stairs all I could think was "ouch!" That must have hurt. So sorry that happened to you. I am sure it will heal quickly, though it probably won't be as fast as you want it to be. Imagine though, when you are on your crutches going through Whole Foods or Costco, you won't be able to stop for samples as you'll need both hands on those crutches. There may be a tiny silver lining here.

gardenerjoy Truth be told I am winging I too and geez it's sooooo not working for me :( All I feel is lost dazed and confused. I need a plan.

Beverlyjoy I too am not sitting while eating enough lately. I have not had the willingness to try and change it even when I thought about doing it I just said no to doing it. I have been determined to mess up and then feel bad about it. I feel grateful to only be 255.5 today given my frame of mind. Thanks for the reminder and the incentive to get back on track. *credit* to you for a good food day and candle party evening.

Lexxiss*many credits to you* for having plans in place for all yur challenges and forseeing them through. Great.

Wannabeskinny *credit* for the good food day as well. I totally and completely relate to your comments about weight loss especially the "I would be further ahead in my career" one. As a visual artist I think/imagine how much *easier* it would be to impress people with my work if *I* were more "pulled together" and more sexy, or (now) more "young looking" (since I can't be younger (sigh), more outgoing or flirty or any one of those things that I associate with having self-confidence born of someone who knows they simply "look good". Of course, this kind of attitude is not a natural part of being thin. Hello?I know lots of thin wallflowers who really should put themselves out there and never do; and I see myself "do it anyway" over and over and over again. Weight is never an excuse to hold yourself back.It just can't be. Life is waaayyyyy too short. Thanks for posting.

11-11-2012, 06:53 AM
Diet Coaches/Buddies – Just puttering along here. Food was on plan, CREDIT moi. That included dinner at our house with four guests and plenty of food. I stayed within my plans for a celebratory meal – specifically pleased that I avoided the meat platter making the rounds for seconds.

Exercise was going up and down the stairs on my hands and knees. It’s not so difficult, but I have to do it when nobody’s looking because it makes others feel bad. Per doctor’s directions, I spent extra time lying on my back with my leg elevated. Boring. I have visions of patients in a hospital bed in multiple casts with cables holding their legs up. I don’t know if that ever happened or if it’s just a cartoon version. It does make me grateful for my situation. I do get to increment the counters in my signature today, CREDIT moi.

onebyone – Exercising does lift the emotions. It's hard to stay in a funk with all the endorphins screaming victory. [Nice thought - I will be out of the walking and sampling mode for a spell.]

Joy (gardenerjoy) – Yay for success when "winging it" is what's available.

Debbie (Lexxiss) – Neat to move the candies and treats away from your grasp.

Beverlyjoy – Stellar strategy, "I sat AWAY from the food."

Wannabeskinny - Kudos for being able to keep "almonds at hand for pre-emptive action." I'm rather capable of pre-empting with almonds without threat of hunger. Interesting that we can beat ourselves up with the notion that we'd be better off if we'd lost the excess weight earlier.

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

Re-Motivation Plan

The following techniques will help you respond to your sabotaging thoughts.

Beware of fears. ... Ask yourself the following questions:
That's the worst-case scenario. If it happened, how would I cope?
What's the best that could happen in this scenario?
What's the most realistic outcome of this scenario?
Asking yourself these questions should help reduce your anxiety.

Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), pgs 195-196.

11-11-2012, 09:37 AM
I hope your leg gets better soon BillyBlueEyes!

onebyone - being confident and looking good sometimes go hand in hand. I was yesterday at a gig (i'm a musician) and I was in charge of the whole group of musicians. I can be a real ballbuster when I'm in the moment and into the music. But this stupid rehearsal space had an entire mirrored wall and every time I glanced at myself my heart sank a little into self doubt. It kept reminding me that I'm always the fattest person in the room and how could I be in charge?

11-11-2012, 01:24 PM
Yesterday's exercise was carting and dumping leaves. And, rescuing worms. I've been concerned that my compost pile doesn't seem to have red wigglers. When I turn it, I see nightcrawlers, roly poly bugs, and some kind of beetle, but none of the red wiggler worms that are supposed to be the workhorse of the compost pile menagerie. When we were cleaning the driveway, I found red wigglers under the leaf litter along the edge. So, before DH could suck them up in the leaf vac, I scooped them up and transferred them to my compost pile.

WI: -0.15 kgs, Exercise: +120 600/1600 minutes for November, Food: NA op, Read my Advantages and Responses: yes

BillBlueEyes: can we help with your boredom? Book recommendations? Fun websites? Angry Birds?

Wannabeskinny: "how could I be in charge?" You're in charge because you know what you're doing. It sounds to me like that group is lucky to have you.

11-11-2012, 01:32 PM
Hello Beckies,

I made it back from Houston in good time yesterday. Eating while I was gone included larger portions than I normally eat, and there was wine and a shared desserrt at dinner on Friday evening. However, snacking was minimized. If there's nothing in the car to eat, you don't eat. The result is that I can finally report that this week I lost a little. I'm calling it time to change the ticker again. My other victory for the week was discovering a pair of pants that are too big. Most of my pants have just been getting less tight, but this pair was noticably big. It made me want to try on some of the other things that I had outgrown and see if I have managed to get back into some of the things. I do remember that there are times when the scale doesn't move but the body changes............ and times when the scale does move and the body is resistant to give up.

Have a great week. I have papers to grade and grades to input. It's a working weekend all they way through.

11-11-2012, 01:47 PM
Hi Coaches!

Yesterday was 100% OP, perhaps partly because DH and I decided to take an afternoon nap after work and slept until midnight. I weighed this morning and made a green smoothie even though pancakes were calling. I haven't made a plan yet...we can have them for lunch or dinner. I have a great sprouted grain mix.

Work was slow yesterday and everyone ate. I had decided to eat when I got home and so I waited. credit.

BBE, aha, good for you with all your weight training...DH found it helped immensely with the stair crawl.

onebyone, I agree w/gardenerjoy....exercise does help lift my spirits. After I ride my bike for even 10 minutes I wonder why I don't do it every day.

HaleyJu, loved this, "if theres nothing in the car to eat, you don't eat." Thx :)

11-11-2012, 04:40 PM
Hi Becksters, coaches, friends - yesterday was a healthy day. My plan took a slight change when I substituted hummus for pnb on my rice cake for a snack. Not a big deal. However.. then I ended up eating the pnb on another rice cake. I was still within the limits of my plan- but, this can be a slippery slope.

Some goal/credits include:
eat seated only - ate standing only one time
always left a bite of food on my plate
read arc/rc
gave myself credit several times as the day went on
ate slower some of the time
weighed/no exercise/five glasses of water
planned/wrote it all down
ate no second helpings
did journal work

I am so very grateful for the willingness to try.

I've found that this week saying Stand Firm is more helpful than saying No Choice.

I've been going to bed a little bit earlier than usual. Sometimes it's easier than dealing with the food thoughts spinning in my head.

lexxiss/debbie - many credits for your healthy day!

haleyju - wonderful to see the scale go down. It is so very true : I do remember that there are times when the scale doesn't move but the body changes............ and times when the scale does move and the body is resistant to give up Wonderful to hear those pants now fit.

gardenerjoy - gardening is such great exercise. So glad you rescued those wigglers from the leaf vac!

onebyone -sorry your spirits are low. Maybe some meditation or guided imagery can help. It sometimes helps me.

wannabeskinny - I am a performer too. It's very hard for me to see myself performing. I love doing it... not watching. I totally understand.

billbe - glad you were able to stay op with all that going on with you. Credit. Congrats on another good month to add to your signature.

Hope everyone is doing well.

11-11-2012, 05:32 PM
Hello all,

Am just finding time to read through all your posts. Entire house has been sick this week.

First thing is: Beverlyjoy, I, too, am totally grateful for the willingness to try.
BBE: ditto all the best wishes for your poor leg. Hope it's not too troublesome.

On the plus side, because I have not given up when I expected change (and maybe a little bonus for being poorly) I was down 2 lbs on weigh-in this morning. I can't say all my eating is OP, but the all the advice here has made me keep accountable and stick with it. (She said, as if 2 lbs was the end of the diet!)

Best wishes for us all to have a good week.

11-11-2012, 07:49 PM

After posting here yesterday DH and I went out for a walk around the block and it did help me feel better. I amfinding the longer night-time hours depressing. Like it's only 6:42pm and I feel like going to bed. Time was I was so busy getting ready for xmas craft shows that by the time I came up for air it was almost xmas and then it was Winter Solstice and I heave a sigh of relief that I got through it again. "It" being the lessening of daylight hours. Even though we are at height of long nights/short days, just knowing the the earth has slowly turned our hemisphere back toward the sun and the days get longer by a minute or two every day, well it just helps. I suppose it's not that far away really-7 weeks or something. I'll try and appreciate the season I am in for a change instead of wishing the time away. I do that a lot-live in the future. It just says to me that I do not have enough pleasure here in the present. No surprise there. I need to work on this.

credits: food from scratch
no seconds
ate sitting down
planned exercise
posted here

Nature Girl
11-11-2012, 10:46 PM
Yesterday was a milestone day in two different ways and I don't know which to share first--I"ll start with a weight report because that is what this site is for. I got on the scale and I've lost 22 pounds - that's the 20# milestone, and the 10% milestone also. I'm feeling so good about that! I have worked hard and styed on course during some challenging parts of my life lately. It was easier to stay on track when we went shopping for new, smaller pants (:carrot:) yesterday--when you see results it strengthens your resistance muscle.
The other incredible news yesterday came from my oldest daughter - I AM GOING TO BE A GRANDMA!!! We are so excited! I really don't know how to write a sentence about this without exclamation points!! What an amazing me, we went shopping for teeny tiny booties, etc also :)

11-12-2012, 02:44 AM
Nature girl: congratulations! That's terrific news on all counts.

11-12-2012, 06:11 AM
Hello Beck Trekkers

I don’t know where last week went – busy busy busy on all fronts. Eating was a bit haphazard, I was up 400g for the week (0.9lb), but as far as possible I did my best to continue the new behaviours – regularly read my reasons for losing the weight, mindful eating, eat while sitting down. Exercise is still not happening, although I spent most of yesterday toiling in the garden (actually a very small courtyard which I can barely manage :dizzy: ). The jasmine had grown too heavy for the lattice and the whole lot had pulled away from the brick wall. Some friends dropped over and helped reattach the frame (and the jasmine) to the wall – that was a pretty big job. Fired up with enthusiasm, I planted tomato and chilli seedlings, and a new container of cat grass, and spread “moo poo” [I hope that’s OK to say? :o ] over the roses. I was pretty weary by the end of the day! Today, I am revelling in the feeling of a 100% compliant day – that is a first in a long long time. Long may it continue :D

Naturegirl – wow – what a trifecta, a wonderful weightloss milestone, shopping for a smaller size and impending grandmotherhood. Fabulous!

Onebyone – awww your new avatar is too cute :) Sorry to hear you are feeling down in the dumps – I know from my travels in the northern hemisphere that the short days can really get to you. I seem to remember being told about a special lamp which helps people with seasonal affective disorder – would that be worth trying? On the upside, you have a long list of credits.

TeachMe – Credit for 2lb gone forever, and for staying accountable – no mean feat in a tough week with all the family felled by an evil lurgy.

Beverlyjoy – credit for a healthy eating day and recognising what is an allowable “little something” and when it tips over to too much extra …

Lexxiss – a loooong afternoon nap sounds like the perfect strategy to quell a rumbly tummy LOL.

HaleyJu – wa-hay, way to go with changing your ticker down and being able to go shopping in your wardrobe for some “new” clothes. What a great feeling!

Gardenerjoy – nice work rescuing the red wrigglers!

Wannabeskinny – your words “my heart sank a little into self doubt” really resonated with me. Sadly, our own self image really does impact on how we see ourselves in the world.

BillBlueEyes – oh my goodness, so sorry to hear of your accident. I hope you are on the road to recovery soon. Credit for staying on plan with your eating, and credit for the change in your ticker! Getting around on crutches will more than compensate for any missed sessions at the gym.

Have a good day everyone.

11-12-2012, 08:03 AM
Diet Coaches/Buddies – Another day of puttering and adjusting. Eating remains on plan, CREDIT moi, for the reason that I tend to stay on the second floor where it's easy to elevate my leg and the food lives on the first floor. We did have a guest for dinner last night and I did choose to eat a rational sized meal when the serving dishes were on the table. Poor guy - he expected to be our guest at a restaurant but my leg wanted to stay home. He was delighted because we had some Armenian dishes we'd picked up.

Exercise was minimal. That's gonna take the back burner for a while around here.

onebyone – Yay for a walk to get the neurons moving. Double Yay for a walk with your DH for joint pleasure. Yep, the early dark messes with my mind also. I start wanting dinner at 4:30 because it's pitch black outside - I must be hungry.

Joy (gardenerjoy) – Gotto get the army of red wigglers organized; there's work to be done. DW was soooooo happy the first time I came home with a pound of Red Wigglers for her compost bin. [Thanks for the tips; reading is the right thing - the stack of books is ready - just gotta get the mindset going.]

Debbie (Lexxiss) – Monster Kudos for standing down the obvious diversion of eating to counter a slow work day.

Nature Girl – Congrats on reaching Onderland!! Congrats on your 20 pound milestone. And Monster Congrats on your way to being a Grandmother.

Beverlyjoy – Hummus is one of those foods that slips up on me because it's "healthy." Well, it is - in its right quantity.

TeachMe - Congrats on those two pounds gone - every little chunk is to be celebrated. Wish your entire house well on a path to recovery.

HaleyJu - Congrats on the loss with Kudos for having no food in the car for the drive from Houston. Pants too big is a triumph.

Koala - Kudos for staying with your new behaviours despite the busy, busy, busy. “moo poo” cracks me up - I've never heard that one. Don't know "cat grass."

Wannabeskinny - Ouch for the negative thoughts beamed from a wall of mirrors. Perhaps you can have a Helpful Response at the ready, something like, I'm comfortable to be on my plan.

Readers - chapter 1
The Key to Success

If you've had difficulty losing weight or have lost weight in the past only to gain it back, did you blame yourself (I'm too weak . . . I’m not motivated enough), your body (There's something wrong with me . . . I just can't lose weight), or your diet (This just didn't work for me)?

Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), pg 17.

11-12-2012, 09:18 AM
Hi folks/coaches/beckies/friends. - yesterday was a healthy day - I am so grateful.

I made my daily food plan - however, DH kept changing what he wanted for dinner. First it was more of the soup I made on Friday, then pizza, finally he came home from the market with fixin's for spaghetti dinner. I was able to change gears and work within my plan to eat a healthful portion. I had 1/3 cup of pasta with 1/4 cup of sauce and, don't faint, it was enough. ( had a nice salad too) I am so grateful for the willingness to stay within my overall food plan.

I accomplished many of the goals on my list: logged/measured/stayed within plan, lots of water, stretches & strengthening, so seconds, ate seated (all but one taste), read arc/rc, 6 glassed of water, mindful of sodium, journal work & ate slower. In fact, I made breakfast and dinner last over 20 minutes - that' amazing for me.

Sometimes, I need to get my 'mind right' on this slowing down and really tasting food. I implemented my 10 second rule and 2 minute warning action - I call it. I consciously counted to 10 after each bite (in my mind). Half way through dinner - at the ten minute mark I just stopped eating for two minutes. It's the only way I know how to slow myself down. I am grateful for the willingness to try.

Even though the food plan I got from the dietician is very flexible in content of foods - she was very sure of how she wanted me to break up my meals and snacks. I go to see her next week. I am trying to stay within that framework

Next week starts the 'eating season' with Thanksgiving. I really want to get my healthy eating roots firmly planted so I can face it all in a sane manner. We will have my son and family, my sil & neice, and wonderful stepmom here all weekend. I have to start thinking about a strategy of feeding everyone for four days. Yikes. Well, at least I am thinking ahead. I always say: learn from the past, plan for the future, but take it one day at a time.

My sweet mama fell last week. I was with her. She fell into a shrub which braced her fall. She said she was fine and carried on with her day. I wanted her to go to the ER. She checked with the nurse who comes to her senior apartment and she said if she had landed on the concrete she would have to go to the ER - not so falling into a bush. Anyway - four days later she is covered in briuses. I finally convinced her to go to the doctor. Hopefully, he can get her in today. I am hoping she doesn't ultimately have something broken. She says that she doesn't hurt any more than she usually does. (arthritis, oesterperosis, etc) Send positive thought her way if you have a moment.

billbe - credit for stayin on plan. Double credit for staying home when it was best. It's ok to disappoint someone when you need to take care of yourself. Staying upstairs does sound like it's not alot of fun. Yes, the only good part is being away from the kitchen. Will you go back to work soon?

koala - credit for doing so many of the positive eating behaviors!! I do think that gardening counts for exercise! Carry on.

naturegirl - I am doing a happy dance with you - so many wonderful things you told us. Many credits, indeed. CONGRATS on your daughter expecting. I have Alex (five) and Maya (7 months)... it is the most joyful thing in the world. Happy day!!!

onebyone many good credits - awesome. I don't like the dark coming so soon in the day either. Last week I went to the store at 7pm - however, it felt 'funny'. I was thinking it's nighttime.. not time to shop. Kooky for sure. Are you doing any craft shows this year. Glad you got your long walk in.

teachme - I hope folks at your house are all better soon. Credit and well done on your weightloss! Carry on.

Hope you all have a great day.

11-12-2012, 09:20 AM
We're about to leave for an all-day business trip with a destination about three-quarters of the way across the state. I have a plan for lunch and I will figure out something appropriate for supper depending on the timing.

Congrats, Nature_Girl! All terrific activities!

Thanks, everyone, for being here. I'm most grateful on the days when I spend the least amount of time here. The Beck group is a bedrock of support for me and I'm grateful.

11-12-2012, 02:27 PM
Good Morning, Coaches.

On the coach next to me is the Beck Book. I need to get more disciplined. I am logging food but then eating anything I want. Weight is at ticker but it won't be for long if I don't curb my bad habits. What is really going on, I know, is that I am feeling very vulnerable and visible. That always makes me very hungry. Being seen and heard (even with positive responses) makes me anxious. Crazy, but that is my hardwiring. I am really changing and challenging myself - the MFA in Writing, New Friednships, Letting go of old friendships. These are good things but scary. But if I don't give time and attention to food sanity, I will wake up one morning having gained back everything I have lost. So I am reading Day 1 today, logging my food, and writing here.

onebyone: You and I both know it is not how many times we fall off food plan, it is how many times we get back on it. I hate the rising ticker as much as you. I am glad we share the fear here.
BBE: I wish I was in a two story and couldn't reach the food (although I deeply suspect I would be much more acrobatics in my attempts at overeating) Credit for sticking to your plan.
Naturegirl: Congrats on all fronts.
gardenerjoy: Pleasant trip.
wannabeskinny:What instrument do you play?
Beverleyjoy: It is always good to see your post. You have been around longer than me and I like the consistency.

11-12-2012, 07:30 PM
Hi Coaches!
I weighed this morning and packed my lunch...ate my lunch then had 2 slices of wheat bread later during my shift..not hungry but bored. Ouch. I am going to reevaluate tonight's dinner since it included toast. Credit for willingness to do that.

NatureGirl, congrats on your milestone!

Beverlyjoy, kudos for a sane response whe faced with changing dinners!

BBE, yay for continued food sanity even if you're giving credit to your geographic location.

11-12-2012, 11:35 PM
Wow, we've had so many posts today! I apologize for being so late getting today's tip up. This is the end of a grading period and I am hustling to get things done so I don't have to spend the entire holiday worrying about school. If I can make it to Thursday and Friday, I'll be giving tests and will have the time while the students are working on tests to finish the remains of the grading required.

Today's credits..... still @ 172. That's three or four days in a row. I feel secure that it's not just a bounce weight. Made it to yoga and ate on plan.

Today's tip seems to be tailor made to me and many others in the group. November 12, 2012 - Monday Motivation

Even though the prospect of continuing to work on healthy eating during times of stress may seem daunting, many dieters find that when they feel in control of their eating, it helps them feel more in control in general. So what they think might make them feel more stressed actually does the exact opposite.

Nature Girl
11-13-2012, 02:05 AM
I was feeling pretty smug about my success so far and realized I'd better not let that distract me from the things I know work, so tonight I sat down with my Beck materials and made a plan, thought about goals, thought about which habits/actions I need to work on more.
I read the posts here every day - your victories encourage me and your struggles remind me of my own tough spots, and I'm always rooting for success for each one of you. But I'm often lazy about posting, and I need to start doing that and responding to your posts, so that is my resolution tonight!
Tonight I post, tomorrow I start with coach/buddy responses.
I also need to keep my 'Rules' (the most important Beck expectations) in the front of my mind so I don't get sloppy and start grabbing food on the run or forget about "No Choice" and "That's not about me"
And exercise - I can't rely on Kindergarteners to give me enough workout every day! So more thought about that is definitely needed---wait! I know better than that--thinking about exercise does no good! You have to actually DO it!!! OK, OK, but one thing at a time - that can be Thursday's goal.

--Accountability and Action--

11-13-2012, 03:00 AM
It's late, I just submitted my last job application of this year, and I want to munch. Boy, do I want to munch. I want to reward myself. But I look at my waistline and my clothes (and the fact that I have no idea what to wear tomorrow) and I tell myself one or the other. At this point I am so swamped I feel that it doesn't matter what I do. I can't catch up on the lost exercise. And more negative thoughts. But getting back on track doesn't mean catching up, right? It just means stepping back on the track. ::sigh:: I'm gonna do so right now.

Two goals this week: no late-night snacking and intense exercise 3xs.

Thanks for being here.

11-13-2012, 06:38 AM
Hello Beck Trekkers

Here I am posting 2 days running – I am on a roll LOL! I’m happy to report Day 2 of being 100% on plan – I give myself credit, it has been a long struggle to get in the right mindset and stay with the program. I can’t even say it’s a day-by-day thing, sometimes it’s an achievement to just get myself from one quarter of an hour to the next … :dizzy: Still no exercise – at least these days it’s an action plan – even if it’s all plan and no action. That’s something for me to work on.

MaryContrary – hello! That must be a great feeling to have submitted the last job app for the year (although it’s a bit scary to think how quickly the end of the year is barrelling towards us!). Credit for recognising that the past is the past and it’s onward and upward from here.

Nature Girl – good strategy to revisit the basics and keep yourself on track. I try and try to outsource my exercise effort, but they keep telling me it doesn’t work that way LOL! I agree - the support we give and gain through this group is pretty special.

HaleyJu – a conga line of credits for you - staying on plan, exercise and a solid loss – woot! Hope all goes well with your plan to get your marking done by the holidays. Thanks for the daily tip – I’m noticing that as I am needing to be more organised and in control with my meals, I’m becoming more organised and in control in other areas of my life – that’s a novelty for me!

Lexxiss – credit for the common sense approach of accounting for a lapse by changing dinner and staying within the day’s overall eating plan.

Maryann – credit for having the fortitude to stay on track with Beck in the midst of all you have to contend with right now.

Gardenerjoy – hope you have an enjoyable trip!

Beverlyjoy – credits for all your day’s achievements. I’m glad gardening counts as exercise – I’m still a bit stiff and sore after my efforts! My mind is boggling at the thought of taking 20 mins to eat a meal - I am improving my ability to eat mindfully, but 20 mins for an everyday at home meal - wow! Sorry to hear about your mother’s fall – I hope she is back on deck soon. Healing thoughts are winging their way to her.

BillBlueEyes – good effort to stay on track in your current situation. I’m sure I would find a way to push through the pain if I were determined to mollycoddle myself with treats! I don’t think I’ve ever tasted Armenian food – is it similar to other Middle Eastern food (Turkish, Lebanese etc)? By the way, “cat grass” is completely innocent – nothing more than wispy tender young grass shoots which my babeez (aka the kittehs) love to eat :)

Hope everyone has a good day! I have dinner with friends tomorrow night, I will be doing my best to stay on the straight and narrow.

11-13-2012, 06:47 AM
Diet Coaches/Buddies – A repeat of yesterday. Remained on my eating plan, CREDIT moi, as I remained on the second floor for most of the day except for three trips downstairs for the three meals. Dinner was leftovers from two meals with guests; I had salmon, chicken, turkey, and beef all on one plate in moderate servings. Was a lot of different meats for a modest meal. Snacks were also OK.

I'm getting better at stairs. Instead of going down slowly on my bum, I went down kind of hopping. It was faster. My dream is to simply hop up the stairs on my good right leg but it isn't strong enough to do that now. This afternoon I go to the doctor for my real cast (to replace the temporary splint held with Ace bandages). I'm hoping to feel more mobile.

Joy (gardenerjoy) – All day business trips can be challenging. Hope all went well.

Debbie (Lexxiss) – "Bored" is probably the real trick the serpent used in the Garden of Eden.

Nature Girl – LOL at "thinking about exercise does no good" - were it not so I could lie here with my leg propped up and run along the Atlantic beaches nearby.

Beverlyjoy – Yep, 'eating season' is coming. Neat that you are planning ahead.

Mary (MaryContrary) – Such an important reminder, "getting back on track doesn't mean catching up, right? It just means stepping back on the track." It's a Sabotaging Thought to carry the burden of all that we coulda/shoulda in our face when trying to go forward.

maryann - Kudos for "changing and challenging myself" despite the feelings.

HaleyJu - Seems like you're really packing your school day by grading tests while the students are taking a test. Congrats for holding that weight.

Readers - chapter 1
The Key to Success

I'm happy to tell you that there's a completely different reason that you haven't been successful. You just didn't know how to diet. Once you know how to diet, you'll step on the scale and see a lower number reflected week after week after week. You'll drop clothing sizes. You'll experience all the wonderful benefits that come along with a slimmer body: more energy, more confidence, better health, and improved self-esteem, as well as fewer aches and pains. You can have all of this - and continue to have it for a lifetime. It doesn't ever have to slip away from you as it may have in the past. You can end the weight loss-regain cycle - permanently.

Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), pg 17.

11-13-2012, 09:53 AM
Hi Coaches!

I read posts in the morning, which I feel is a great help to me. Thx everyone! I've weighed and my lunch is already awaiting me at work.

BBE, I chuckled...speed, "I'm hoping to feel more noble". Noble or mobile I hope your cast gives you a boost!

11-13-2012, 10:06 AM
Hi coaches/beckies/friends - yesterday was healthy - I am always grateful for that. Goals from yesterday:

eat seated only - all but once
no seconds - all of the time
plan/measure/log - yes
exercises - yes, stretches & strengthening
slow mindful eating - some of the time (I made breakfast last for 20 minutes, yay)
read my advantages of losing weight & response cards, & some Beck book
did my journal work
mindful of salt & drinking water - yes
leave a bite of food on my plate - yes
gave myself credit - not very often
used resistance techniques - a few times

I took my Mom to the doctor and then for xrays. Also she neeeded an antiobiotic for something else. We should get the results later this week.

I am still thinking about my strategy for Thanksgiving weekend. It will be full of many fattening meals. I must think about how to manuver myself through the weekend healthfully. I will concentrate on family - even though I have lots of cooking to do all weekend. I must make sure that there are healthy options for me readily available or it will be to easy to lose all sense of sanity around food.
Another thing to do is - send the leftovers out the door as folks leave during the weekend.

Lexxiss/debbie - Hi.. great that you have your lunch ready today! & thought about the extra yesterday.

billbe - much credit for staying the course despite your injury. Glad you'll get the real cast today.

koala - glad you are on plan... credit! I guess sometimes our program comes in bits and pieces. It will come together better the more you do it. Thanks for the kind thoughts for my mom.

marycontrary - good for you... using your positive thoughts and techniques about late night eating. I struggle with that too. Yes... step right back on track, Dr. Beck always says.

naturegirl - credit for the willingness to dig deep into the Beck stuff. It's so easy to become cavalier about it, really, (at least for me) I love your idea of writing it all down... keeps it real. (for me when I do it, too) Carry on.

Haleyju- yoga, on plan, and three days at the same weight... happy day! Excellent. It's true about the stress.... sometimes when stress happens food is the only thing we CAN control. (I'd like to tatoo this to my brain!)

maryann - I started reading at day one a while back too. Sometimes it's a real boost, I think. Good idea.

gardenerjoy - safe travel to you. Good to plan ahead the best you can.

Have a great day!

11-13-2012, 02:44 PM
Today's Reality check is something we all know. It just helps to be reminded. November 13, 2012 - Tuesday Reality Check
People usually start dieting when they're highly motivated and so sticking to their plans is fairly easy. However, this initial motivation (which we call the “Honeymoon Stage”) always wears off and then dieting gets harder. This is 100% normal, it happens to everyone, and as long as you keep doing what you’re doing, dieting WILL get easier again.

Beverlyjoy-- you are right we do all need to be thinking about our Thanksgiving plan. I am thankful that I am not having to do all the cooking for 15 and that we won't be serving at my house. My contribution is the green vegetable dishes and some mac and cheese for the little kids. That means what comes home with us will at least be healthy. This is the first time in many years that I havent had to do both the majority of the food and host the meal.

Nature Girl
11-14-2012, 12:19 AM
Two things to talk about/think about:
1) I had a healthy delicious lunch all planned and packed - why did I suddenly decide to get school lunch tacos instead? Turned out to be pretty much on plan, and I had a big pile of romaine and red cabbage (yum) but why not just stick with my plan and my lunch bag? The only thing I can think is my classroom was 61degrees all day and the tacos sounded warm. Not sure why I didn't step back after the original spur of the moment decision and enjoy my superfood salad.
2) How can you make No-Bake Cookies with a room full of 5 year olds and not get involved in eating them? I did the the old trick of "I only ate the crumbs, the pieces that fell off" until I headed home and took a big one with me.
Beverlyjoy and HaleyJu; You are setting yourself up for success by thinking about a plan for Thanksgiving weekend! Good idea. I'm not sure where we will be for the day - it will be quiet; just two couples. Problem is, although both me and my friend are working hard to eat healthy, both hubbies think that Thanksgiving is not complete without the entire menu, including multiple pies.
BillBE:Good luck with the newer, more high tech cast. Thank goodness you are so on track with your maintenance plan; otherwise this would be a potential slippery slope of eating for "healing", etc.
Kaola:Two days in a row is the beginning of a great track record - each day you can build doubles or triples your resistance muscle.

11-14-2012, 03:02 AM
I didn't get to have a healthy dinner -- had to settle for frozen pizza, thin crust, no meat, and rather low sodium for those sorts of things. But haven't been munching this evening. ALSO, big credit, I just did about 30 minutes of upper body strength training. I figure that my previous full-blown cardio isn't working on my long days in LA, but I can do something. I did something.

All day I tried not to think negatively when I looked in the mirror. All day tried to feel like I do have control and that the weight gain is not hopeless. At least, this time around, I'm seeing it happen and recognizing why. I'm actually looking at it and thinking about it. That seems to be a positive.

In other excellent news, I was able to turn down adjunct work in LA for next semester, because I got another class at the university right down the street from me. This means that the 3-4 hours I spend commuting twice a week can now be devoted to much-needed self-care. Yay!

Sorry, no time for personals. But thanks, all, for the encouraging words. I read all of your successes and learn so much from them.

11-14-2012, 06:27 AM
Diet Coaches/Buddies – Wearing a neat fiberglass cast - all black, mind you. I could choose bright orange, pink, lavender, lime green, blue, or black. White wasn't mentioned. I was drawn to the orange, but settled for black for the formal wedding I'm attending after Thanksgiving. Exercise was getting myself to the doctor's office and the several trips up and down the stairs. The good news: I'm to put some weight on the leg now because the pressure helps signal the bone to regrow. This makes life sooooo much easier than the absolutely no weight directive from the Emergency Room.

Eating was on plan, CREDIT moi. It might get more difficult as the stairs have become easier. I'll run an errand today to see if I can drive, park, and get in and out of the car on my own. Kinda excited. (I don't know if a temporary Handicapped Parking tag is possible for a broken leg.)

Debbie (Lexxiss) – LOL at hoping to feel more noble. Well . . . maybe.

Nature Girl – I hate how easily I fall for "I only ate the crumbs" - what a crock, yet I do it all the time. Ouch for unnecessary tacos, buy Yea for the romaine and red cabbage.

Beverlyjoy – Good plan, "healthy options for me readily available."

Mary (MaryContrary) – Congrats on that new gig at the local university. Neat that you are already planning how to use the hours saved commuting.

HaleyJu - Yay for not having to host Thanksgiving with Double Yay for not having the left over stuffing to deal with.

Readers - chapter 1
The Key to Success

You can do all this once you learn how to continually follow a diet. The Beck Diet Solution teaches you how to avoid cheating; how to resist tempting food, even if it's on the table right in front of you; and how to copy with hunger, cravings, stress, and strong negative emotions without turning to food for comfort. You'll also learn how to motivate yourself to exercise, even if you're not naturally inclined to do so. You'll discover how to do all the things you need to do to diet successfully - by changing the way you think.

Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), pg 17.

11-14-2012, 09:00 AM
I did all the wrong things yesterday. I don't know why I do it, sometimes I just opt out of being on plan. Went through a drive through in the morning, and had pasta for dinner. I'll give myself credit for having a carb-free lunch though.

11-14-2012, 09:17 AM
Hi coaches/becksters/friends - yesterday was kind of a crazy day.

We had some cleaning folks in to do our house. (A wonderful Christmas gift from my mom.) :) They cleaned just about every surface in our house. I am so grateful! They were here all afternoon. I really couldn't get into the kitchen to make more than almond butter toast for lunch.

By dinner time I was actually feeling some hunger. DH decided he wanted a pizza. (no sense in messing up the ultra clean kitchen he said.) I ate my planned salad. It was a wonderful salad - lettuce, chicken, cheese, raisins, homemade crutons, evvo & vinegar. But, it wasn't pizza. I even got through dinner without a bite of pizza. However, I felt so 'deprived' that later on I ate an extra 500 calories or so. That number isn't the end of the world. It's that horrible feeling that I was deprived of pizza - even though it was pepperoni and I don't like that kind of pizza very much. My extra eating was totally a 'rebound' eating spree. I need to learn that just because DH is eating something it doesn't mean that I get to eat whatever he eats. I know.. not fair - oh well. I even went through all the resistance techniques, but, had no willingness. This is so hard for me. I struggle with not being able to eat what other folks eat.

Like I said above, 500 calories isn't the end of the world in extra food. However, it felt so bingey. That's not good. Today is a new day and I will make a new foodplan.

Today I got to change my ticker today.

Last Tuesday 11/4 - 225 pounds :( - after at least a week of being way off plan. (offline too with no computer) I felt horrible. My fingers were swollen, etc. I got back on my plan.
The next day - Wednesday 11/5 - I weighed 221. (down 4 overnight) I am certain it was water that my body let go of. I felt better. I feel as though I was carrying a dangerous amount of extra water in my body.
Last Friday 11/7 - I weighed 218 (back to my ticker weight) - this is what I weighed about two or three weeks ago.
- Today I weigh 216. So that's 9 pounds since last Tuesday. I am grateful. I am absolutely certain that the biggest portion of this is water. I am glad to be rid of the water and weight for sure. I feel better. I could feel the 'heaviness' of the water in my body. I am happy, however to see 216 again & I get to change my ticker.:)

Have a great day. I"ll be back later for personals.

11-14-2012, 02:46 PM
Boy does this one speak to me!!
November 14, 2012 - Wednesday Sabotage
Sabotaging Thought: I’m worried I won’t be able to control my weight during the upcoming holiday season.

Response: While it is certainly harder to stay in control during the holidays, it’s by no means impossible. I am ultimately in charge of every bite of food I put in my mouth, which means I am ultimately in charge of whether I gain weight, lose weight, or stay the same.

I am ultimately in charge of every bite of food I put in my mouth

Think, repeat, think, repeat, think, repeat................ maybe it will sink in.

This morning I did see a .5 decrease on the scale. I keep my food diary records on Fitday. It has a nice option where you can see how you are progressing relative to a grapg they have drawn. I am right on schedule. If I can make it through the holidays and my upcoming trip by remembering that I am ultimately in charge of every bite of food I put in my mouth and making sure that I don't sabatoge myself, I will determine it to be a huge success.

Beverlyjoy--Incredible loss for a week. Whatever you are doing, keep it up.

Wannabeskinny -- step back into plan today. Stepping off one day is not nearly as bad as staying off and not returning.

BillBlueEyes -- Glad you got a classy black cast -- even better that you can let the leg touch down some.

MaryContrary -- Yea to a close by class instead of a commute. What do you teach?

Nature Girl -- I agree that a cold room sets a tone for what you want to eat. Cold salad is not nearly as appetizing when you are shivering. My room is like that almost every day. Why can't schools get the temperatures better regulated??

11-14-2012, 05:44 PM
Hi back for personals.

haleyju - your Beck tip is so timely as I am trying to plan to keep Thanksgiving from derailing my efforts. Thanks. I am making a response card that says: I am ultimately in charge of every bite of food I put in my mouth

naturegirl - yes a HUGE challenge with those nobake cookies... yikes. Good, no harm done with the tacos.

haleyju[/B] ah yes.... I know the honeymoon phase of a diet well.

wannabeskinny [/B]- Dr. Beck always say to get right back on your plan and move forward.

billbe - seems like you are moving into the next 'phase' of your broken leg. Glad you will be able to put a bit of weight on it. Credit for staying OP. I do think you can get an temp. handicap hang tag. You probably need to an RX from your doctor and fill out a form. Check it out. It can be helpful.

marycontrary - yes, make sure you give yourself credit for everything you deserve it for. I am glad you will not have that compute and have less time commuting! Try not to look in the mirror negatively. 40 pounds down is such a wonderful accomplishment. Tell yourself what you would tell a good friend in this situation.

Everyone, take care now,

11-14-2012, 09:54 PM
Just changed my avatar in the profile........... came out a bit larger and bolder than I intended. I may need to resize it. Judy Jetson has been my alternate self on boards for a long time. I figured it was time for the real me to come out here, too.

Ahhh, that's better. Might decide to reduce myself again............. pun intended

Nature Girl
11-15-2012, 12:33 AM
Got home before dark, it wasn't raining, and I'd worn supportive shoes today so I was able to go for a walk on the beach. So refreshing and renewing and wow- it's actually exercise! I'm thinking that my weekday workouts may need to be either strength sessions I can do in my living room or spontaneous walks on days when conditions converge, like today. Weekends I can get back to 'racking up the miles and minutes' for aerobic work outs. Week days I simply need to be alert to those late afternoons when I can get moving, even if for only 20 minutes. I have plenty of upper body, and core especially work I can do in the dark in my home with the weights and equipment I have.
Ate OP today 85%: ate what I wrote down, but let myself get involved in the celebratory cake this afternoon and a supposedly healthy homemade breakfast cookie this morning. Healthy is fine, if it really was--the problem is the extra ??? calories.

HaleyJu-" I am ultimately in charge of everything I put into my mouth"--can you just tatoo that on my wrist so I see it every time I raise my hand to my lips? Absolutely the truth!!
Beverlyjoy--Your struggle with DH's pizza is such a reminder of how food is a mind game, not just a straight foward fueling situation. I'm sure the thought you are putting into this now will help you next time you encounter this.
billbe--Aw, shucks, ya should have just put a black sock on it for the wedding...the orange would have been so much more fun! And gotten you much more sympathy, I'm sure!

11-15-2012, 06:09 AM
Diet Coaches/Buddies – Diet Coaches/Buddies – The excursion on my own on an errand in the car worked well. It was a challenge parking across the street about a block away – a space I’d usually brag about for being close. A canvas shoulder strap briefcase did well for carrying. A friend later suggested that a carpenter’s tool belt is just what I need.

Eating was on plan, CREDIT moi. I resisted the call for DW’s trail mix that came from a bevy of Sabotaging Thoughts just like the ones in the quote today.

Nature Girl – "healthy homemade breakfast cookie" sounds like a bit of an oxymoron there. I envy your beach walks.

Beverlyjoy – Congrats for the big ticker change. I love raisins in a salad - and dried cranberries even more.

HaleyJu - Yay for "right on schedule." Sound right to me, "Think, repeat, think, repeat, think, repeat." Your new avatar certainly livens things up around here.

Wannabeskinny – Yep, Kudos for giving yourself credit for the strategies that worked.

Readers - chapter 1
The Key to Success

Most dieters who end up in my office have been on and off diets for years. They all have one thing in common: They don't know how to think like a think person. People who struggle with weight loss have a mindset that sabotages their efforts. For example, they often have such thoughts as:
I know I shouldn't eat this, but I don't care.
It's okay if I eat [this food] just this one time.
I've has such a hard day. I deserve to eat this.
I can't resist this food.
Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), pg 18.

11-15-2012, 10:22 AM
Hi Coaches!

I weighed yesterday before traveling and wrote it down....observed a week's worth of numbers up and down a bit but maintaining, yet up from ticker. Food yesterday was OP until after dinner snackies. Ouch. I exercised at the pool and took time to get on my bike for a spontaneous ride to the mall. All in all a pretty decent day. credit.

11-15-2012, 01:03 PM
Hi Coaches- I had a healthy day yesterday. I am grateful. Credits for writing it all down, lots of water, leaving a bite always and staying on plan.

I kind of have myself in a tizzy about Thanksgiving weekend. We will have seven people from our family here. I know my SIL is bringing four pies. DH and SIL have decided to go down Memory Lane getting some of the restaurant food of their childhood. We have lots of family gatherings here, at our BIL's, our neighbors, etc. It hard to explain, but, sometimes I feel kind of 'frantic' when I am around lots of food I can't have, of I don't know what will be available or haven't planned for. It would be easy to say 'who cares' for the long weekend. I don't really want to do this.

I am very excited to see my family - it's just the food that I find hard to face.

I guess... 'tis the season' is beginning.

Some ideas are:
-I plan to have healthy foods available too - so I CAN make better choices. I don't want to feel deprived for the four days. (I really can't 'keep my environment free of tempting food)
- as Dr. Beck suggests allow several hundred extra calories for each day, if necessary - like I was on vacation.
- I am in charge of the food that goes into my mouth.
- Not fair - oh well.
- Tatoo 'moderation' to my brain.
- Eat to live... don't live to eat. Food is just nourishment. (does anyone really think that.???)
- Enjoy family more than food- including my two grandkids.
- Willingness to use my resistance techniques. (the D's - Distance myself, Drink Water, Distractions, Deep Breathing, Don't drive for food, Don't be a baby.)
- Call a 'food friend'.

What else?

I see the dietician again next Tuesday.

It's sad to say that the few times over the years that I ate in moderation and healthfully at Thanksgiving - well, I had the 'rebound effect' of bingeing the next Monday and Tuesday. *sigh* I will try again and hope for the willingness to do what it takes to get through it all and after.

If people say anything about my not eating alot, I will tell them the truth... I have high triglycerides and I must get them down. Somehow saying that is more 'acceptable' for them to hear than I am trying to control my eating/weight.

I would once like to get through a sane food Thanksgiving weekend and not binge the next week either.

Any of you have a gang in for the weekend, too?

Thanks so much.

11-15-2012, 01:05 PM
Thanks, all, for the kind words!

Yesterday was a day of making the best of what I had to eat. One credit is that I made sure to eat before going to a fancy-schmancy dinner at the Dean's house, which meant that I could say no to a lot of the food (in a polite way). Interestingly enough, feeling not hungry, freed my brain for more of the networking conversation that happens at these kinds of dinners.

Credit! Also, did not munch unhealthily last night: had a Greek yogurt (Fage, which has the sugar on the side, so I only use about half).

Goals for the day: salad at lunch, and taking the stairs through my commute on trains and subways. Thinking positively when I look in the mirror. Checking in again here tonight.

11-15-2012, 03:01 PM
today's tip.......... back later to rehash the day.November 15, 2012 - Think Thin Thursday Tip
If you have a hard day and then eat in response to it, the only thing you’ll do is make your day harder because you’ll then feel badly and guilty about it. And, you'll likely make the next day harder, too, because once you get off track, it’s more difficult to get back to and stay on plan.

11-15-2012, 06:01 PM
I have only skimmed the newest Beck Newsletter. It's full of great stuff. Instead of trying to copy it here, I'll just paste the link. Hope you all find it full of sane thoughts.

11-16-2012, 06:50 AM
Diet Coaches/Buddies – Yesterday's excursion was a big leap; I took the subway on my own to an appointment! My leg and crutches handled all the walking, all the stairs, all the escalators - the whole enchilada. CREDIT moi for the exercise. I had originally intended to take a taxi there and consider taking the subway home, but decided to go for it. My good leg aches from doing the work of two, but it's a good ache. Yay for moving forward.

Eating was on plan, CREDIT moi, including skipping my evening snack. Since my cast and me are sleeping on the spare bed in my home office, when I feel the need to elevate my foot to relieve swelling, I just sleep for a one-two hour chunk. I'm approaching the Howard Hughes state where I sleep/work on my own schedule uninfluenced by outside reality - not sustainable, but a fun experiment. I was asleep at the scheduled time of my evening snack and just forgot about it.

Debbie (Lexxiss) – Ouch for "snackies" on a Kudos worthy "pretty decent day." Love the thought of biking to the mall. Our local news says there's a UFO over Denver. Is it friendly?

Beverlyjoy – Good idea indeed, "- Enjoy family more than food- including my two grandkids." It's interesting that we have to have an 'acceptable' reason for sane eating - "high triglycerides" is as acceptable as they come. I'm joining a large group that includes a bunch of young adults who'll do seconds and thirds into their in-shape bodies with no impact. I'll have to use some resistance techniques for food going into a body that'll remember every bite.

Mary (MaryContrary) – Yay for a brain dedicated to networking rather than getting as much food as possible. Kudos for eating before going to the dinner.

HaleyJu - Good to be reminded, "it’s more difficult to get back to and stay on plan,"

Readers - chapter 1
The Key to Success

For example, they often have such thoughts as: . . .
I'm upset. I have to eat.
I ate something I shouldn't. I may as well blow my diet for the rest of the day.
This is hard. I don't want to keep dieting.
I'll never lose weight.
Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), pg 18.

11-16-2012, 08:46 AM
Had a bad food start to the day, ended well and low-carb. Usually it's the other way around so I give myself credit for turning the day around when I usually say oh what the heck I already messed up so I may as well keep eating stuff I shouldn't.

Right now it's Me vs. Sugar and in all forms.

11-16-2012, 09:50 AM
Hi coaches/friends - yesterday was mostly OP - I am grateful. I had an extra snack in the evening. I was still within my plan. However, I need to keep practicing my resistance techniques and not let food own me. Credits are: planned/measured/logged, journal work/exercise and I have been planning ahead for my challenging week ahead.

wannabeskinny - credit for turning your day around after a shakey start. Awesome.

billbe - It's wonderful that you are getting so mobile with your crutches. Credit for getting your moving in! You said: I'll have to use some resistance techniques for food going into a body that'll remember every bite - good reminder. Thanks.

haleyju - thanks for the tip and link! Wonderful reminders.

Marycontrary - yes, it's often good to eat in advance, if possible, where you know there will be things you might not want to eat. Credit! Many good credits. I am now just starting to get into Greek yogurt. Yummy,

I hope you all have a wonderful day. I will plan, plan & plan somemore.

11-16-2012, 10:06 AM
Hi Coaches!

Lost a post as my computer shut itself down for automatic updates. I made some poor food choices yesterday also made some very good ones. Emotional time as I drive from the Western Slope this morning then proceed to Denver for an airport pickup. Dinner, I'm hoping, will be at WFoods where I always make fantastic choices. credit for that.

BBE, I'm impressed with your subway adventure! Kudos! Those trips on crutches MUST burn calories. Haven't heard about the UFO...will check into it. I did sit outside for 5 minutes looking Leo's way looking for meteors...didn't see any.

HaleyJu, thanks for the newsletter link. I will read it today.

11-16-2012, 12:17 PM
It never fails. If I quit posting here a few days, my eating rapidly disintegrates. Getting back on track today. Starting with writing a food plan. Done. (CREDIT!)

WI: +0.5 kgs, Exercise: +70 710/1600 minutes for November, Food: NA op, Read my Advantages and Responses: yes

BillBlueEyes: great to "see" you out and about.

11-16-2012, 09:05 PM
I guess getting out the newsletter yesterday caused them to forget to do today's weekend warm up tip. What's up with that!! It's the start of the "eating season" as someone so accurately said a few days ago. Come on Beck..... don't fail me now!

Yesterday we had a Thanksgiving luncheon at school. The cafeteria ladies and the vocational course teachers did a great job. I was scared that even with mindful eating that I would be up a bit on the scale this morning. No so :carrot: I was down .5. That 1.5 pound this week. Goal now it to keep it there (or even better, drop another .5) during the holiday. We are out of school the entire week. I am so ready for it!!

Have a great weekend everyone!!

11-17-2012, 07:47 AM
Diet Coaches/Buddies – Eating was on plan, CREDIT moi, including skipping both morning snack and evening snack because I wasn't easily close to the food. There's something real about physical separation from food - just as there's something real about standing next to a table of snacks at a function. Duh!

Took another excursion with my cast. CREDIT moi since I now call this exercise. I made an attempt to combat the bureaucracy to get a temporary Handicapped Placard for my car; just every now and then over the next weeks when walking on crutches is difficult, I'd consider using it. Well, you'd think I was applying for license to rob banks. It can all be done by mail if you don't mind waiting for weeks. But I might only need it for a few weeks! So, I'm trying to do it by going to my doctor's office and then to the Registry of Motor Vehicles - to exactly the one office that is authorized. This is not the kind of effort I'd recommend for someone who is . . . handicapped.

Joy (gardenerjoy) – Kudos for "Starting with writing a food plan." Why do the simple steps often elude us?

Debbie (Lexxiss) – Yay for taking a 5 minute slice in your day to look for meteors. It's nice to remember to live in between all the running around that we do.

Beverlyjoy – Such a good way to see it, "and not let food own me."

HaleyJu - A whole week of vacation sounds good. Kudos for standing down over indulging at your school wide luncheon.

Wannabeskinny – Sugar is evil. I look forward to the day that's it's a controlled substance. Kudos for countering the Sabotaging Thought, "oh what the heck I already messed up."

Readers - chapter 1
The Key to Success

If any of these thoughts sound familiar to you, you're the perfect candidate for the Beck Diet Solution. This program teaches you how to talk back to your sabotaging thoughts in a convincing way. When you hear that little voice in your head say, Oh, just eat it ... It won't matter, you'll be able to tell yourself, Yes, it does matter ... I want to be thin ... Every time I eat something I'm not supposed to, it makes it more likely that I'll give in again in the future ... It matters every single time ... I'm just trying to fool myself ... If I eat it, I'll get a few seconds of pleasure, but then I'll feel bad ... I can resist this ... I want to lose weight much more than I want a few seconds of pleasure.

Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), pg 18.

11-17-2012, 10:17 AM
I wrote a food plan for today (CREDIT). I'm going to see if I can actually follow it a bit better today.

Credit for working on the fall-clean up of the veggie garden for exercise. Credit for not eating in the middle of the night when the neighbor's dogs barked for more than hour after midnight. Fortunately, that was a first -- hopefully it won't happen again.

WI: +0.25 kgs, Exercise: +60 770/1600 minutes for November, Food: 70% op, Read my Advantages and Responses: yes

BillBlueEyes: In this day and age, I would not have thought it would be so difficult to get a temporary handicapped card. Good for you for the persistence.

11-17-2012, 11:27 AM
Hi Coaches/Becksters/friends - Yesterday was 98% op. I did have an extra evening snack. I will keep working on it.

Some credits for yesterday:
left a bite
no seconds
did my journal work
planned/measured/logged food
checked in here
weighed in
ate breakfast and dinner very slowly

Today DH and I are going to see our cousin's new home and watch football. They used to live 5 minutes away. However are about 30 minutes away. I kind of miss having them around the corner. Anyway, I called and said I was bringing some veggies and dip. I called back to ask about dinner so I could plan dinner better. They are getting pizza. I am planning to have just a couple little pieces.

I hope you all have a great day.

11-17-2012, 05:14 PM
Hi there, would like to join in on this forum/thread.

I'm earnestly working on weight loss, recently pulled my Beck book off the shelf and for the past week have been re-reading, making the cards, the whole deal...I employed this technique some years ago and had some success. I've also done some cognitive behavioral coaching in other areas and it's just so powerful.

Me- I'm a 50 yr old mom to 2 boys, a business owner. I'm also recovering from a rather longstanding injury (hip - labral/cartilage tear, misdiagnosed forever as a back issue) which resulted in a surgery in July. So a recent part of my journey has been to get back in shape, and that is going well...But I also need to lose weight, some of which has been put on just in the past year. My relationship to food is what I'm most intently focused on. And it's all about the mental aspects - I know precisely what I need to do, so just do it! Easy, right? Sure, until those evil sabotaging thoughts kick in...:devil:

My diet is simple tracking and calorie/portion control. Works for me better than excluding some food group.

I will start by sharing a few "credits" I give myself the past few days:
*turned down very yummy looking cookies and cupcakes which materialized unexpectedly in my office. "I don't have to eat unplanned food just b/c it's right in front of me."
*Stopped myself from picking/eating while standing a few times
*Successfully exercised 2 days despite feeling lousy from a cold.

Cheers! (raising a diet hot chocolate....)

PS bear with me - I'm not terribly familiar with the 3FC forums, hope I'm doing this right.

11-17-2012, 08:50 PM
Chickbury: welcome! And you're doing it perfectly. I'm 50, too. I found it's a lot of years of bad habits to change, but there's also a lot of maturity to tackle the problems with so it kind of evens out.

Nature Girl
11-18-2012, 12:09 AM
Two really busy days and no energy to post here - neither day was 100% but neither was a disaster either. Two pieces of pizza after a 5 hour training last night - kind of a lot, but my only snack was almonds between lunch and pizza and it was once again COLD and I am convinced that makes you hungrier!
Thursday I spent a lot of the evening wrestling with the idea of how a rough day leads to eating. We had a lockdown at school due to a bank robbery right next door. I was with 17 5 year olds for an hour and five minutes with the door locked, the shades pulled, and silence expected. The kids were scared (some crying), my aide was in another room, and I couldn't do our normal routines to calm and refocus the children. Exhausting and draining! They called it off right before the end of the day and we took the kids to the buses. After that, I took my stuff and left for the day. My overwhelming urge was to go and buy food - lots of it. I ended up not going too far overboard, but I really thought through what was going on in my mind. I know food doesn't fix tired or scared. I came to the conclusion that it has something to do with the amount of self control I had to exert all day, and during the crisis--I was tired of being in control, of doing the right thing, of keeping myself in check. I can't let loose in front of the kids, or fall apart afterward among co-workers and parents, but I can, darn it, buy myself some maui sweet onion potato chips! It is SO HARD to be a grown-up all the time.

11-18-2012, 05:37 AM
:welcome: Chickbury :welcome:

In addition, in honor of your first post, :wel3fc:

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

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

11-18-2012, 05:44 AM
Diet Coaches/Buddies – On plan eating, CREDIT moi, included skipping my morning snack. At dinner, I left half the portion of sweet potato on my plate - an extra CREDIT moi since I don't remember to do this every meal. We had our first California Navel Orange last night - good, but not as good as they get after Thanksgiving.

Made an excursion, CREDIT moi, to get gas and steering fluid for my car. My car has a leak in the power steering; it's frustrating not to be able to just look underneath and see if it's a simple problem or a mechanic-worthy one. Oh, well. I also went to the drugstore nearby that sells handicapped aids. Wanted to shop around to see what I needed that I haven't thought about yet. I loved their variety of arm extensions and the different kinds of canes that convert to little stools.

Joy (gardenerjoy) – I've learned that gardener work is exercise indeed. Hope your muscles aren't sore this morning.

Nature Girl – Good grief! The news never covers the collateral damage like someone being stuck in the room with 17 five year olds who are scared. Yep, cold seems to make me hungrier also. Kudos for good enough days. Love your synopsis, "It is SO HARD to be a grown-up all the time."

Beverlyjoy – Yay for your own veggies and dip so a healthy snack is in sight.

Chickbury – A concise history of dieting, "I know precisely what I need to do, so just do it! Easy, right?" Kudos for marching forth so quickly by giving yourself credits. Love the notion that you don't have to eat food that appears at the office. And a special Kudos for exercising when you didn't want to because of a cold.

Your posting is just right. It's proven helpful to a bunch of us to post here often - daily when we can - for the joy of accountability. We serve as Diet Coaches (pink book) for each other and welcome you to do that with us. Glad you've joined us.

Readers - chapter 1
The Key to Success

no more "cheating"
The word cheat doesn't appear again in this book outside of this box. I've omitted it intentionally because too many unsuccessful dieters have all-or-nothing thoughts about their eating: Either I'm perfect on this diet or I've cheated ... If I've cheated, I've blown it ... I may as well continue to cheat for the rest of the [cay/week/month/year]. I've found that people who view themselves as having cheated usually feel demoralized and even "bad," which makes it even more difficult for them to get back on track.
. . .

Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), pg 18.

11-18-2012, 07:29 AM
Hello Coaches/Becksters/friends - yesterday went well - I am grateful. We got to my cousin's and they had made sloppy joes with turkey for supper. That was easy, really, I had a small portion on one half of the bun. Credit. I actually think I like it better with turkey than ground beef. I took ONE plate of veggies with some dip, two chips, and a dab of cheese dip while watching the game. Credit for no seconds or chocolate chip cookies. I did, however, gave into a couple of miggie tootsie rolls. Over all, it went well. Am grateful for that. When I got home my snack was a little more than I planned - but, all within my limits. All in all, I think it was a good day.

Credits for yesterday:
planned (as well as I could)/measured/logged
ate seated, mostly
LOTS of water
read advantages

Today is more of getting the house ready for company company. The grocery list is huge. I am including lots of healthy things too. I need to have them here.

My sleeping times are way, way off. I am waking up at 3:30 am or so and can hardly make it to 9:30 pm. I need to get this figured out and get on a better sleep schedule.

billbe - kudo's for you many food credits and also getting out and moving from here to there. As you look around for handicapped helpers, check out a grabber/extender. It helps for picking things up and getting things from high shelves. (when you can't get on your tip toes)

chickbury - WELCOME! So glad you posted. Folks here are supportive & helpful. Wonderful credits already.

naturegirl - oh my goodness what a couple of days you've had - so stressful. I am glad you were able to keep your eating OK. I know it's hard to be with all the children and trying to keep them from crying and quiet. I hope you can relax this weekend and let down from all the stress.

gardenerjoy - yes gardening is very good exercise! Good grief.. an hour of a barking dog. Ugh.

haleyju - so glad your turkey day at school did no harm. It's hard when we can't measure and really know what food's calories are away from home. Enjoy your week off.

lexxs/debbie - hope your driving and errands are slowing down.

Have a great day, friends.

11-18-2012, 10:37 AM
Hi Coaches!

Found myself resisting getting on the scale since we ate out, late and salty. I did it anyway credit and was right, the scale is up...reminding me to choose wisely today since I'm anticipating yet another meal out.

:welcome2: chickbury, glad you've joined us and are revisiting the Beck plan, which you have found worked so well in the past. (PS-you'll get the hang of the 3fc forums. There is just incredible support here.)

11-18-2012, 01:19 PM
I did well with my food plan yesterday. Today's plan isn't going to work as written and I was toying with the idea of ignoring that and doing what I want. But here I am posting, so I'm going to change the plan to match reality. Done. Credit.

Exercise was more leaf hauling. Also pulling tiny invasive honeysuckle plants -- I fight aliens!

WI: -0.2 kgs, Exercise: +90 860/1600 minutes for November, Food: 100% op, Read my Advantages and Responses: yes

Nature_Girl: I'm glad the whole lock-down thing ended well. I think you're exactly right about the desire to overeat being something to do with the aftermath of self control. And the thing is, we probably really do want to give ourselves some extraordinary self care at those moments. And for overeaters, self care looks like lots of food. I assume for thin people, it means something else. As a recovering overeater, I have the added complication of wanting the food while knowing that's going to have consequences that I don't like -- and let's throw in a little resentment of the unfairness that I can't have, guilt-free, the one thing that I really want for comfort. Anyway, I'm collecting ideas for alternatives to food for self care. One that really works for me is a hot bath with a good book but I don't always remember that idea and it isn't always a possibility.

11-18-2012, 05:16 PM
Looks like I missed checking in yesterday...... Maybe it was because I did a "me" day. Credit for doing that. Sometimes it's good for it to be all about me. I slept in (if sleeping until 7:30 counts as sleeping in), went to yoga, read the papers, then went shopping and cooked dinner. Cooking when not under pressure to get it on the table, eat and clean so that you can get ready for work the next day is enjoyable. Today's plan started out to be finishing some school work so that it is not hanging over me all week, but hubs just walked through and wanted to know if I wanted to go to the movie. I love having the opportunity to be flexible. Yea for a week off next week :).

Welcome Chickbury!

Oh my, Nature Girl, I feel for you. I'm not sure what would be worse -- 17 scared 5 yr olds. or 30 high school seniors. The girls would be freaked and overly dramatic and the boys would think they were macho saviors of the situation. The last time we had a long lockdown I showed a movie. I can't even remember why we had it. I do remember having to have kids escorted to the restroom. By the end of the lockdown most had texted their parents to come check them out and pick them up.

It never fails. If I quit posting here a few days, my eating rapidly disintegrates. Good job gardenrjoy for recognizing and correcting the problem.

BBE-- Glad to hear that you are finding ways to get around. Those crutches are definitely exercise. How long until they fit you with a walking cast/boot? 13 years ago yesterday my husband fell off the roof while cleaning leaves. He destroyed his ankle and had to have surgical repairs, plates, pins and bone grafts. He had every kind of device from a wheel chair, walker, crutches and a cane during his recovery. He finally got out of the boot and back into two shoes around the first of March. I can't tell you how glad I was for him to have a handicap sticker for the car. I was the one trying to manage the wheel chair an d paraphernalia.

Enjoy the rest of the weekend everyone. Be mindful of what you put in your mouth. I must remember that the popcorn is not a requirement for the movie.

(New number for the ticker today...Very happy about that!)

11-18-2012, 08:52 PM
Beck Team,

Still slogging away, still here. Another dog crisis, our English Bulldog Gina. She will pull through, so I'm not walking another one to the Bright Bridge just yet, thank Heaven. Work has been awful and there are computer issues at work where I usually post [I think this site is blocked now]. Woke up this morning with an epic muscle spasm and literally could not walk for a couple hours.

"Other than that, Mrs Lincoln, how was the play?" ;)

I haven't lost, but haven't gained and feel well prepared for a focused week. Looks like I've got some catching up to do on all the posts!

Here's to a great week,


11-18-2012, 09:47 PM
Nature Girl, that situation sounds extremely stressful! Most of us have not been through that exact thing but the urge to decompress from stress with food is very familiar. And I think you hit it exactly and this is a pattern for me as well: really good at keeping it together, even not eating this or that, but it's the "afterward" when I want to, finally, let my guard down - that's when I really want, expect and often feel I "deserve" or have "earned" food. A far cry from the food you may have legitimately earned by your workout! I like remembering the Beck-ism that my body doesn't distinguish between one calorie and the other. It doesn't say, oh, okay you suffered X today or turned down a lot of treats and so on, so that's okay you deserve this food now. So, good for you for recognizing all that in the moment and keeping things in check.

My next "afterward" is Thanksgiving! Not at my house (yay!) and I know how to deal with the meal, will get in a quick workout etc. But it's that plan is to buy a salad my local grocer has, pre-made. It's not the lightest salad - blue cheese, walnuts. It's for Thurs nite. I often think I don't need to plan any dinner. But when we eat at 4, dessert at 5...I can often be combing through the fridge at 9 when we get home. (my dh is often trying to find a pizza place open!). Gonna try to defuse it, anyway.

Good luck!

11-18-2012, 09:58 PM
Thanks for that very cool welcome, Bill and everyone.

Bill - can't recall how I learned about Beck. I I have a way too large collection of diet and exercise books!!

Happy to be here!

Nature Girl
11-18-2012, 11:34 PM
Remember Peeps, the Easter candy? Well this is an FYI that the chocolate dipped, candycane flavored Christmas version is really not that good at all--overly sweet and grainy with sugar, and pretty expensive at 2>49 for three!! So why did I buy them? They seemed 1)rare and unusual b)better calorie wise than many of the temptations at World Market. I choked down one and the second one's head (!) before I came to my senses.
Does the Christmas peeps mistake get balanced out by the delicious and healthy lentil casserole and steamed kale I had for dinner? This is locally grown kale that is almost too pretty to eat; grown by the family of one of my students and sold at a local farm stand store--amazing! I had their beets the other night, roasted and splashed with balsamic vinegar. I love living where there are so many fresh, healthy choices, and I am slowly getting in the habit of working these things into my diet instead of frozen veggies from Wallie World, etc.
I was about to say no walking today because of the rain but realized that where I am living, that would pretty much cancel out the possibility of exercise from now until April so I'd better find my parka and park my Wellies by the door!
Credit- I did do my upper body strength work out this morning.
Thanks to those of you who responded with such empathy and thoughtfulness about my most recent struggle--I appreciate your input on how to deal with this type of tough situation.

11-19-2012, 08:13 AM
Diet Coaches/Buddies – Watched as a friend cut a chocolate topped glazed donut into quarters so that everyone could have a small bite. And I didn't take one, CREDIT moi. I had already faced down a platter of homemade mini-muffins - the kind that go down in two bites making it so easy to rationalize why it doesn't matter. So I get to call it an on plan day.

I continue to test what I can do with crutches and cast. The initial journey out where friends see me is the most difficult because each wants to be told what happened and each has a horror story of what they broke themselves. I've heard some stories of injuries that haven't healed in dozens of years. My new insight: take stairs seriously.

Joy (gardenerjoy) – Changing plans is such a good way to stay accountable.

Debbie (Lexxiss) – Wish I could find the conversion for grams of salt to temporary water pounds on the scale.

Nature Girl – Drooling for your "lentil casserole and steamed kale." Thanks for the tip about Christmas Peeps - an ugly thought since my childhood brain knows that peeps belong to Easter. Great new motto - "my parka and Wellies by the door."

Beverlyjoy – Ah, the secret, "I took ONE plate of ..." - when I stick to one plate, it's usually a success.

spanky - Sending supportive thoughts for a rough week. I do hope Gina recovers and that you can have your focused week.

HaleyJu - Yay for a "me" day and Yay for being flexible with your plans so you could do the movie with your DH. [That's an awful story of your DH's ankle. I hope he's one of the lucky ones with a full recovery.]

Chickbury – That is the killer isn't it, the "I "deserve" or have "earned" food." Thanks for the reminder to be prepared for that feeling in the evening of the big Thanksgiving meal. In my past life, I could put down a cold turkey sandwich that would break any meal plan.

Readers - chapter 1
The Key to Success

no more "cheating"
. . .
Instead of cheat, I've used the words unplanned eating, and overeating. These terms are less negatively charged. People who use them are able to take a more benign view and say, Okay, so I ate something I didn't plan to eat, or I ate more than I was supposed to. But they're also able to then add, It was just a mistake, no big deal ... I'll get back on track for the rest of the day.
Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), pg 18.

11-19-2012, 09:44 AM
Hi Coaches!

I weighed this morning and must just accept that although I don't enjoy the higher's just a number which reflects two more meals "out." The good news is that lunch was at a vegan market *credit* and dinner was 1/4 of a breakfast burrito from my workplace which I brought home and made a bit

:cheer: everyone! It is a great time of year for us to be mindful of our learned and practiced Beck skills.

BBE, yay for standing down the sliced up donut! I have learned two very important "non diet" skills here at Beck.
1. Keep my doors locked (at my home) at all times (Thx Beverlyjoy)
2. Be very careful on stairs (BBE)

11-19-2012, 11:03 AM
BBE my DH is definitely one who had a complete recovery. He had his surgery in Dallas by a doctor that specializes in only feet and ankles--- and pro sports injuries. 13 years later it does have some occasional arthritis issues but they told us that would happen. You too will heal. Don't let the crazies get you down.

I got a wonderful boost to my resolve not to mess up this week. Down another .5 this morning. Success breeds determination and hopefully more success.

naturegirl, I do think you are correct about the response to eating after a stressful event. Sometimes "stuff" just gets to you and you can only hold it together for so long. That maybe one of the hardest eating situations to control.

11-19-2012, 04:45 PM
Good Afternoon, Coaches.

I am officially on vacation. My last semester project is in. My job commitments and social events are finished. What a relief! I did not emerge from my overpacked schedule unscathed. I am a pound over a ticker which is three pounds over last month. So I spent my first easy morning rereading the beginning of Beck and writing new advantage cards. My first advantage is "I won't have to buy new clothes." because that is the "jumping off point" I am facing. Beyond five/six pounds, my clothes feel tight. It is good to study the book again. I didn't remember the powerful quote "20 extra calories a day equals two or three pounds a year." That is me in a nutshell. This is my third year on Beck and I have put on about six pounds of the weight I have lost. Incredible, twenty calories is less then the head of one of Nature girls's chocolate covered peeps.

No more fooling myself. Refusing to sit down, write down, argue down the urges will lead me back to my starting weight of 173 pounds. No way. So. . . Day 2 and I have reaffirmed my Zone Diet - easy, simple with a history of success. I will exercise at 4:30. I have read all the posts and will hopefully do personals tomorrow. On I march.

11-19-2012, 08:01 PM
Hi beckies/coaches/friends - yesterday went well. I was able to extend breakfast and dinner to at least 20 minutes.Credit! Another credit goes to my DH who went shopping for Thanksgiving but didn't bring home the ice cream (for the pies) because he know it would be hard for me to resist. Maybe he is listening.

Other goals accomplished: planned/measured/logged food, journalled, exercise, read my advantages, no seconds and more.

We are invited Friday morning for a family get together for folks to meet my my new granddaugher. I think I"ll call and see what they are serving. I've already offered to bring something.. but, my SIL said not to bring anything. I'll ask again. It was nice of them to host this.

Tomorrow I go back to see the dietician. It's been a learning experience. One important thing I learned is that I needed to eat a bigger breakfast than I've eaten in the past. It's been helpful.

I hope you all are having a good day.

11-19-2012, 11:24 PM
Tips finally caught up today. Here's the one for Friday and one for today. November 19, 2012 - Monday Motivation

Important reminder: We can’t change what has happened in the past, only what happens now and in the future. No matter what you ate over the weekend or how off track you may be feeling, that doesn’t mean you have to stay off track! You can change (for the better) what happens now and every day moving forward.

November 16, 2012 - Friday Weekend Warm-up

The more you prepare in advance, the less stress you’ll have during holidays. This weekend, think about what you can do in advance to get ready for Thanksgiving (if you celebrate it). If not – think about what you can do to prepare for the upcoming week. Then, use the time you’ll free up for de-stressing and self-care activities, like exercise or meditation.

11-20-2012, 08:08 AM
Diet Coaches/Buddies – The excursion from the confines of my house included an errand to Costco to pick up a few things. Alas, carrying stuff with my crutches is tough; so, I took one of their dreadful motor carts. I hated it. There was no place for my crutches so I held them with one hand sticking out of the basket threatening all the other shoppers. Periodically I'd stop, mount my crutches and shop, then return. I did have some samples which I hadn't planned - Ouch, even though not many. CREDIT moi for the experience.

Food was otherwise on plan, CREDIT moi. Dinner was a leftover lentil soup that was even better reheated. Yay for lentils.

Debbie (Lexxiss) – Yay for making a breakfast burrito a bit healthier - great example that we can eat anything if we make a few adjustments.

Beverlyjoy – Kudos to your DH for not bringing home ice cream. That reminds me that on Thanksgiving I'm sure to face fresh whipped cream as well as ice cream along the line of pies. Gotta plan.

maryann - A vacation from all of it sounds great. As well as does, "On I march."

HaleyJu - Oh yes indeed, "Success breeds determination and hopefully more success."

Readers - chapter 1
The Key to Success

why weight matters - for everyone
If you're ambivalent about starting the Beck Diet Solution, consider this: Many people gain a few pounds every year due to a natural age-related slowing of the metabolism. Add to this the fact that it takes only 20 or so extra calories a day to gain 2 pounds a year. This means that if you're 10 pounds overweight today and do nothing about it, a year from now you may be 12 or 13 pounds overweight ... the year after that, perhaps, 14 or 15 pounds ... and so on and so on. But, instead of gaining, you can lose weight and maintain your weight loss by practicing the principles you'll learn in The Beck Diet Solution.

Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), pg 19.

11-20-2012, 09:43 AM
Hi Coaches!

I've weighed, had my green smoothie and have been getting lots of spontaneous exercise around the house this morning. Tuesday is trash/recycle which was two trips up the steep stairs with my cool headlamp, originally purchased for hiking at Grand Canyon.

HaleyJu and BBE, thanks again for the daily Beck posts. They are a great daily boost, especially when I'm not taking time to sit down and read from my books.

BBE, kudos for wrestling a cart at Costco...they look very complicated to me...I can't imagine my mom driving around in one. :lol:

11-20-2012, 02:16 PM
Hi Beckfolks/coaches/friends - yesterday went well - I am always grateful for that. I was about 95% on plan. I planned/measured/logged, did my exercises, drank lots of water, had no seconds, read my advantages, did my journalling, gave myself credit a few times & ate slowly for two meals.

Today I met with my dietician. I have lost seven pounds since I last saw her in October. Credit. We talked about how I divide up my food and made some good suggestions. I told her that I was nervous about the busy weekend... especially Thanksgiving day. She asked which foods I really wanted to have. I said: turkey, stuffing, cranberries, green beans casserole (that famous pilgrim recipe ;) ), & pie. (I don't care about rolls, sweet potatos, mashed potatoes becasue I can eat those anytime.) She said to have what I like in a reasonable amount and enjoy each bite. I said that I will feel deprived that I can't eat that way all weekend with the leftovers. She reminded me that I will not have been deprived because I get to have it on Thanksgiving. I've never thought of it in those terms. I am also adding veggies to the relish tray on the table - I am sure I will be the only one eating them. I'll let you know.

The dietician said that I could have a piece of pie or a serving of stuffing each day after Thanksgiving - but to count it into my plan. She did say that what I should not do is have that whole Thanksgiving dinner again a couple more times over the weekend. Really, that makes sense. She says it depends on whether or not I think I can 'handle' it without having a binge afterwards.

Have a great day.

11-20-2012, 08:52 PM
Beverlyjoy I really like the comments your dietitian makes. She boils it down much like Dr. Beck does.

I love today's tip!!
November 20, 2012 - Tuesday Reality Check

If you’re thinking about going into Thanksgiving without a plan, ask yourself, “When has not having a plan EVER helped me reach my goals?” In our experience, having any type of plan (even if it’s a loose one) is so much better than not having one at all. If you want this year to be different – you have to do things differently!

.....And in other news, We found out this morning that my daughter's Congressman pulled some strings and got us into a White House tour on a special pass with some of their staff after we had been denied regular "tickets". So excited......... and we will get to see all the Christmas Decorations! :bravo: to Rep. Kenny Marchant!!

11-20-2012, 10:01 PM
Thought I posted this morning....

I've been doing 30 Day Shred every other day this month. Yesterday, I did boy push-ups for the first time ever! Credit!

WI: +0.2 kgs, Exercise: +20 990/1600 minutes for November, Food: 80%op, Read my Advantages and Responses: yes

11-21-2012, 08:33 AM
Diet Coaches/Buddies – The good news from my orthopedic doctor is that my X-ray was "perfect" - the bone ends are "knitting" together. There is no need for surgery, plates, screws, are any of the other interventions. I'm to spend three more weeks on crutches, then three weeks after that in the cast alone. It’s all done on New Year’s Day. Exercise was driving myself to the doctor's building; parking the car; and walking to his office. CREDIT moi for that. Also good news that my Neos over boots fit over the cast, so I have protection against snow or rain over the next six weeks.

Eating was on plan, CREDIT moi, again easily since I spent most of my time out of reach of food. There is a piece of cellophane-wrapped Armenian candy, left over from dinner with guests some two weeks ago, sitting on the kitchen counter, waiting for DW or I to eat it. So far I haven't jumped it. Methinks I gotta find a way for it to leave the premises since I am able to visualize it sitting up here on the second floor. It doesn’t deserve such a prominent space in my brain.

Joy (gardenerjoy) – Sounds like exercise is going well. Most of our yard is winter ready, but it's a burden on DW since I'm not available to do some of the hauling and lifting.

Debbie (Lexxiss) – Yay for head lamps - especially ones purchased for the Grand Canyon. By the by, did you read that they just let out a pulse of flood water through the Canyon to help balance the flora that's changed about since the controls of the new dam.

Beverlyjoy – Congrats on those seven pounds gone. Love your definitive, "a piece of pie or a serving of stuffing."

HaleyJu - A tour of the White House with congressional staff sounds fun. Have a good trip.

Readers - chapter 1
The Key to Success

Any reasonable diet will work for
you if you have the right mindset.

Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), pg 19.

11-21-2012, 10:14 AM
Hi Coaches!

Yesterday I broke from my work plan and had a burger. credit for not having fries or onion rings...or mayo. Just a plain ol' burger. My revised plan, then was to have a lighter dinner, which I did, but sis came over and we talked and ate chips. ouch. Tonight we will have our Vegan Thanksgiving and my sis wants "one of everything". It crossed my mind this morning that I'm going to suggest today that we trim down our meal plan just a bit. credit.

BBE, I'm glad to hear you are resisting that candy. I think I'd either push it on my DH or stick it in the freezer for some other time....more because I don't like the "clutter" anymore. lol. Yes, I did hear about the GC must be pretty amazing to watch.

HaleyJu, loved yesterdays quote! I find now, that I am just all around more comfortable when I "have a plan". P.S. The White House outside tree came from my area in Colorado. I went and viewed it after it was cut. IT was in a large covered tractor trailer with a plastic viewing station at the back. I got to view the top 6 ft, decorations and all.

gardenerjoy, yay for push ups! credit for such continued enthusiasm with your varied exercise plan.

Beverlyjoy, I think you really have a great dietician! I really appreciated the insight she shared with you regarding the leftovers and the possibility of them creating binge behavior. Congrats on your 7# down and kudos for continued willingness.

11-21-2012, 11:46 AM
I just lost my post. Phooey!! I'll try to get back later. Grumble grumble.....

11-21-2012, 12:03 PM
Today isn't going to get a written plan so I'm here to remind myself that I know how to do this. I can eye portions when I have to, I can focus on veggies, and I can remember that I'm happier these days when I don't overeat.

WI: -0.3 kgs, Exercise: +45 1035/1600 minutes for November, Food: 70%op, Read my Advantages and Responses: yes

BillBlueEyes: so glad to hear that your body is doing the healing it needs without extreme intervention.

11-21-2012, 12:46 PM
Today's tip reminds us not to sabatoge ourselves. Yesterday we went to a special T-day luncheon at DFIL's nursing home. It exceeded expectations on food and efforts. I was also pleased that I managed to be mindful about what I was eating.

November 21, 2012 - Wednesday Sabotage

Sabotaging Thought: It’s okay to eat extra because I need to taste everything I’m cooking [for Thanksgiving].

Response: There is a big difference between tasting a little for flavor and tasting just to eat. Every bite matters because every bite has calories. I can’t fool myself into thinking it doesn’t count!

and it's off to the kitchen for me with the tip above in mind..........

(Judy's tip of the day --- Chew some really strong flavored gum while cooking. It overrides the desire to graze while cooking.)

11-22-2012, 08:02 AM
Diet Coaches/Buddies – Today's adventure was a haircut, an errand that I usually incorporate into an invigorating long walk. I drove, found a parking space, went in and waited my turn. Yikes! I remembered that I hadn't put money in the parking meter. So I, with crutches and cast, all raced back - getting there before the meter maid. Getting out of the car is adventure enough to allow me to forget that the first thing one does after parking a car is to feed the meter.

Eating was on plan, CREDIT moi, with only a few nibbles of the corn bread DW made for today's stuffing - at her request to see if it tasted right. My immediate thought was to have a chunk the size of my fist. I didn't. Corn bread is just yummy.

Joy (gardenerjoy) – I'll bring this one with me today, "I'm happier these days when I don't overeat."

Debbie (Lexxiss) – That old "one of everything" thinking skews me - I gotta clear that out of my brain before dinner.

Beverlyjoy – Happy Thanksgiving even if your post is lost, LOL.

HaleyJu - Yay for a nursing home that makes it work.

Readers - chapter 1
The Key to Success

The Beck Diet Solution is a psychological program, not a food plan. It doesn't tell you what to eat - you can choose any nutritious diet you want. That's because any reasonable diet will work for you if you have the right mindset. The Beck Diet Solution teaches you how to get yourself to eat the way you're supposed to eat. It shows you how to talk back to the I don't want to, I don't have to, I can't voice in your head.

Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), pg 19.

11-22-2012, 01:15 PM
Hi Coaches!

I weighed this morning *credit* even though my inner voice was telling me it didn't matter today. Yesterday I had a short bike ride in Denver and a box lunch (my choosing) from WhFoods. It was yummy and healthy. Our Vegan Thanksgiving last night was overeating and I actually (a first) left a few items on my plate so I'd have room for pie. They are still sitting on a little plate downstairs. I ended up having a small snack later, which was unplanned, *ouch* . Ouch because it wasn't really necessary.

I still haven't decided exactly how to handle our dinner w/fam later this afternoon. We've been eating vegetarian/towards vegan and the bash is not about us. I did buy a vegan pumpkin pie to take so we can enjoy a dessert...I always bring salad...but may actually pack our food. Truth is no one will notice.

BBE, funny about the meter....You are pretty mobile on those crutches! Yay for just a taste of cornbread!

HaleyJu, thx for the gum suggestion!

gardenerjoy, I love when we know we can deal with an unwritten plan! credit

Have a great day everyone!

11-22-2012, 10:26 PM
A little late in the day for this tip. Maybe it will help with all the leftovers.
November 21, 2012 - Wednesday Sabotage

Sabotaging Thought: It’s okay to eat extra because I need to taste everything I’m cooking [for Thanksgiving].

Response: There is a big difference between tasting a little for flavor and tasting just to eat. Every bite matters because every bite has calories. I can’t fool myself into thinking it doesn’t count!

EVERY BITE COUNTS...... I didn't do so good on that today. Tomorrow is another day. I will get back on program

11-22-2012, 10:31 PM
Hope all the USians had a happy Thanksgiving. We had a good day with emphasis on conversation and family more than food. The turkey was a heritage bird that my nephew brought -- my first, but still no reason to overeat. Just a reason to bring some home which we did.

I helped carve and clean the bird so that it got into the refrigerator as quickly as it should -- my sister-in-law, our hostess, is vegetarian and not as careful about that as I am. But why should she worry about it when she doesn't eat it? So, I've quietly taken that over.

11-23-2012, 06:21 AM
Diet Coaches/Buddies – So happy; I aced Thanksgiving, CREDIT moi. I had a plate of small turkey and one dressing, three veggie dishes, and NO ham, potatoes, or pasta dishes. And, facing a table of pies, I had fruit salad and the filling from a sliver of a chocolate pudding pie - CREDIT moi again for a good show. I did, however, miss the traditional post dinner walk-it-off. I can go some distance on my crutches, but have never tried to do that at a brisk clip.

We leave this morning for a four day trip for a family wedding. I'll be off-schedule and mostly off-web. My next post here will be on Wednesday, November 28. Have a good weekend, friends.

Joy (gardenerjoy) – I like the reminder, "my first, but still no reason to overeat." Yay for a bird back in the fridge in a timely manner. Beasties don't care that it's Thanksgiving.

Debbie (Lexxiss) – Kudos for Thanksgiving that was "was overeating" - such a good setup for the remainder of the eating season.

HaleyJu - Ouch for not so good; Super Kudos for "back on program."

Readers - chapter 1
The Key to Success

To choose appropriate foods and to use appropriate eating behaviors consistently and permanently, you will have to learn how to make permanent changes in your thinking. With the comprehensive, step-by-step program in this book, you'll be able to stay on your diet, lose weight, and maintain your weight loss for life.

Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), pg 19.

11-23-2012, 10:30 AM
Hi Coaches!

BBE, kudos for a stellar Thanksgiving (sounds like the best one yet!) Safe travels and we'll see you again on the 28th!

HaleyJu, kudos for remembering Every Bite Counts and moving forward with a plan for leftovers.

gardenerjoy, I love a holiday more focused on visiting with family! Kudos for helping a vegetarian to pack up the "bird".

Yesterday I was determined to "go with the flow" setting to goals:
1. not overeating
2. sticking with my vegetarian plan.
I accomplished

We got invited to leftover lunch with mom and sis and I moved some potatoes and a veggie sausage over to dh's plate. We then travelled to Denver for his family meetup which was interesting; no one even noticed that we did not jump up and take dinner plates to stack with food....we just sat and watched. Later I did get a plate which I filled w/fresh veggies, a scoop of potatoes and a small helping of dressing (it was baked separate from the bird). We shared a piece of pie and went home. I weighed this morning, determined to keep up with my day to day skills even though the "holiday" mode in my head seems to suggest otherwise.

I'll invite mom and sis over here today to try and make good use of leftovers in our fridge then I'll reevaluate. ((Thinking))
My written plan for today:
~leftover family lunch
~analyze leftovers to provide
-dinner tonight for DH and I
-lunch tomorrow for DH while I work.
Then I will freeze everything else that is left and start with a clean refrigerator tomorrow morning.

That sounds good....although healthy, the leftovers are still different than what we usually eat.

Nature Girl
11-23-2012, 03:37 PM
First things first: weighed for the first time in ten days (still keeping scale at "old" home) and stayed the same; I'm good with that right now.
Had a small bowl of cereal for breakfast and cooked all day, tasting only enough to correct seasoning or determine done-ness (is that a word?). Friends came and her strategy was to post a picture of her plate on facebook--not a bad idea!!! She ended up taking e shots - 2 with an extra small spoonful of one or two items. At least she was honest!
My strategy was to eat what I can't eat normally, and be reasonable in serving size. I also ate slowly, which is not my habit when I've been whirling around the kitchen cooking a big meal. Small tastes of dessert, and then the kitchen was closed.
Today for breakfast I had a measured portion of sweet potatoes (baked with tiny bit of butter), fruit salad without the whipped cream, and an extra hard boiled egg left over from the shrimp salad with a tiny bit of dressing. I'm trying to fit reasonable amounts of my favorite leftovers into my normal meal plan. As for the pecan pie, I sent the whole thing to work with DH; he is allowed to bring it home tonight, but the pie and I could not be alone in the same house without supervision!
Did some walking inbetween cooking and after eating, but plantar fasciaitis (sp?) is worse in my right foot so today I'm staying off it.
Lexxiss: Looks like you had plans for both Turkey day and the days after - that usually leads to success!
BBE: Good job with dinner; in our family the slowest person leads the hike, so they should have put you at the front and walked along :)
Gardenerjoy: I like your philosophy of focussing on family (or friends) and conversation rather than food--good plan!

11-23-2012, 08:45 PM
Sounds like everyone had some credits yesterday. This morning I was up .5 --- which is pretty much a victory. I hope to see it back down by tomorrow or the next day. I need to stop sampling the sweets! Thank goodness there aren't too many left. Today's tip would have been better if posted earlier in the day ---- but I did a little Black Friday shopping this morning, then went to the movie at mid day.

November 23, 2012 - Friday Weekend Warm-up
Remember – eating extra one day won’t necessarily make you gain weight, but continuing to eat extra definitely will. If you ate extra on Thanksgiving, make sure to return to normal eating today and this weekend to ensure you stay on track and feel great.

Doing my best to follow this advise!

11-24-2012, 09:22 AM
Hi Coaches!

I weighed this morning and have my work lunch packed. Our leftover dinner didn't agree w/DH's tummy and he left most of his plate downstairs untouched, except for salad. It went in the compost and strengthened my resolve to get rid of the rest. Thankfully, I don't have a turkey to deal with and the rest of the "vegetarian roast" will be pitched.
I had Beck success yesterday as I had some emotional moments which are pretty high on my trigger list. My mind definitely kicked around the notion that "food would fix" it. I know it doesn't and resisted-opting for a nap instead. It felt good to be in control. credit.

HaleyJu, I liked the quote about getting back to normal eating. That's exactly what we're doing here. I hope the rest of your sweets disappear very soon.

NatureGirl, I always like "first things first." Yay for maintaining and being ok with that.

11-24-2012, 11:28 AM
Since BBEis out of town, I went back and pulled and old tip to add in for today. I like having a daily dose of Beck in one way or another. This is from the Monday after Thanksgiving last year. I don't think there is anything at all wrong with getting some motivation going before Monday!!
November 28, 2011 - Monday Motivation
Sometimes when dieters have been eating off track, they actually forget how GREAT it feels to be in control of their eating. We remind them of the multitude of positive experiences and feelings they have had as a result of maintaining control and this helps them to immediately get back on track.

Things are starting to slow down at my house. I think it's time for a leaner eating day. We are tired of leftovers, anyway.

11-24-2012, 01:57 PM
Thanks, HaleyJu! It does feel GREAT to be in control of my eating and it's something I do tend to forget.

Hope everyone is having a wonderful holiday weekend. My challenge today is yet another family gathering. But I'm making the turkey soup from Thursday's leftovers and it's going to be healthy and wonderful!

11-24-2012, 07:17 PM
Beck friends,

No I haven't quit you already! Busy week with that little major eating holiday in there!
I, I guess I would say triumphed on Thanksgiving. I planned to eat more and stuff I am not often having. But limited portions, told myself I didn't want to be as stuffed as the bird ha ha. I cooked 3 dishes to bring and this often includes heavy sampling on my part, even if it's just one slice of apple for the pie, one for me...and I just did not do that. Didn't really want to, big credit. There were several pies and I had a small piece of mine (I have to critique it!) and a sliver of a really worth-it pumpkin pie slice.
Day after - a bit less successful, but not horrible. Too lazy to plan and so what happens is pick, pick pick. But I tracked it all, added it up, not the worst day but importantly...over, and completely OP for today.

I also weighed myself this morning (up a lb...okay, I'll take it), and managed a quick workout on Thurs, and hiked for 1.5 hrs today with my boys something I am over the moon about (see below injury reference: hiking has not been in my repertoire for a LONG time! Hurrah for hip arthroscopy and for my hard work at the gym these past few months!). It was decent hills and I rocked it!

Bill - I don't know what your injury was, sounds like broken leg, but glad you are doing well. I had a hip surgery in July and was injured and had difficulty doing a lot of things on/off over 18 mos, so I can relate to all you are saying. Little things become huge. How wonderful food has not been your 'crutch' too, during all this.

HaleyJu - Yesss! I'm trying to focus on this lately. It's one of my advantages on my card: "having self control around food makes me feel strong and powerful and REALLY GOOD."

Lexxis - yes, the holidays can be full of emotional landmines! Good for you for recognizing that, and further recognizing that you were drawn to food but opting for the nap (prob what your body needed more) instead. That's huge!

Buckling down, hoping to land on the other side of the holiday hill LIGHTER.

11-25-2012, 06:46 AM
Have not been asleep but have been oddly reluctant to check in. Weight is down 1.5 in last 2 weeks , so I should be pleased. And yet.
No Thanksgiving here in the UK, though I usually make a pumpkin pie. Have not done so this year. At Christmas we have the pie and cornbread stuffing etc, so I'll get it eventually.

I so much needed to read all your suggestions because I am struggling. I hate feeling sorry for myself but that's what I'm doing. I have mentioned about DH's upcoming heart surgery and have been after him to discuss with DSD, who lives 500+ miles away. He is reluctant because she will worry. Now it happens that the 2 years of neck pain she has had (without seeing a doctor) may be something more and the doctor is referring her immediately to a neurologist. This has not helped DH's blood pressure. Neither one of them are keen on sympathy, which is something I am inclined to overdo at times. I am worried, obviously, for them both but don't know how to help and really don't know how to look after myself under stress. I am overheating junk at night but cutting back on sensible eating in the day to compensate, so my calories are not overplan, but this is not good. Found myself being stray with the 13 year old son because I think I can control him if nothing else. Wrong again!

Went to hear some great Celtic music last night with DH and found tears running down my face as we sat in the dark. First time I had allowed myself to just sit quietly and the feelings wouldn't stay down. DH was kind, but I stayed up and ate 100 calories snack after snack.

Now I would like to make a joke at my own expense and say I'll be fine. Actually, I have already been through plenty of dark days and I do guess i'll be fine, but not looking forward to what might be a difficult year for all concerned.

11-25-2012, 07:37 AM
Hi Friends/coaches - had a wonderful visit with family. Did not eat as mindfully as I had planned. - however, better than in the past. I am back on plan today.

Be back later.

11-25-2012, 11:33 AM
Hi Coaches!

I don't know if my old idea of holidays make me resistant to weighing in during this time of year but I felt that way again today. Weighed anyway. credit. I don't know what is planned for today. As soon as I find out (mom/sis) I will make a food plan.

11-25-2012, 12:14 PM
Food after yesterday's family business meeting was reasonable if not stellar. Today wants to be a recovery day so I'm going to let that happen and not try to shove too many activities in even though I'm feeling overwhelmed by my list.

Lexxiss: good job weighing in, even when you didn't want to. (I should do that--I'm justifying not weighing because of higher than normal salt consumption, but that's still no excuse not to see the high number and then watch it wash away in a couple of days).

Beverlyjoy: better than in the past is a great step!

TeachMe: That's a lot of troubles to deal with. Good job checking in with us. It seems like this is a place that you can be honest with yourself and a bunch of strangers -- it's amazing how helpful that can be sometimes. I discover helpful truths as I'm writing here that I didn't see before I sat down.
It seems like this may be a good time for you to work on this: "really don't know how to look after myself under stress." Have you tried Beck's distraction list? For me, that turned into a list of things to do for myself to take care of myself.

Chickbury: great to see you back here! Woohoo for the triumphant Thanksgiving! The day after is always a bit of a shock to me -- I get so focused on the holiday that I sometimes forget that there's a next day that has its own challenges. I'm so happy that you were able to do the hike with your boys. That's really what this is all about -- being able to do the things that make life rewarding.

11-25-2012, 06:01 PM
Fellow Becksters,

Only other dieters can appreciate how gleeful I am at this moment - I track my calories daily, have a number I need to try and be under. So I do love it when, at 4:45 pm I have written all I've eaten, plus what is planned for dinner...and I'm in a good place. hit the gym for a 1.25 hr workout, about 45 min of which were dedicated to cardio. I am pretty sure I can't make much exercise happen tomorrow, so good for me for squeezing it on on a Sunday. Call it Turkey Day penance, the gym was crowded!

Teach Me, I'm new and don't know much of your story but that does sound like a lot to deal with. One thing I've been working on via Beck recently is dealing with emotions. I like where she says something like: you're entitled to feel (insert emotion or feeling). What you're not entitled to is to make it worse by stuffing yourself with food. And then, how to imagine the momentary wash of comfort and almost before it's over, the deep regret and how none of your troubles have disappeared, they are only compounded by the fact that you are foiling your plan, and feel bad about yourself for having eaten too much or unhealthy/unplanned. Oh it sounds so easy when it flies off my keyboard but it is hard work, to separate our many emotional states from our eating. They really should have no connection. The book also mentions and I think it's true, I know people like this: they are upset and the last thing they would think of would be food. Humm, that is not me but trying to drive a wedge in there and get those things a little less connected.

I do hope for the best for your husband and your DSD, that their medical challenges be easier than all think.


11-25-2012, 09:44 PM
What a wonderful supportive group this is. We have much to be thankful for-- and most especially the empathy shown by all to those in need of a boost.

Here are a couple of old tips to get us through another day until BBE gets back from his trip. I looked for something that might be both timely to the season and to the needs of the group.
December 6, 2011 - Tuesday Reality Check

When dieters say, “I just can’t stick to a diet, I have no discipline,” we remind them that they actually DO have a lot of discipline because they are able to get up with their kids, get to work on time, pay bills, etc. While they may lack consistent dieting discipline, they are clearly capable of great feats of discipline in other areas, so this is not a valid reason to not try.

December 5, 2011 - Monday Motivation

Over and over again we hear from dieters how gaining control of their eating has positively impacted their lives in so many ways beyond weight loss and how, as they go, they discover so many new advantages that they hadn’t foreseen at the beginning.

11-26-2012, 07:56 AM
Hi Coaches!

I weighed and have a plan for today....slept in a little though, so I've got lots to do before work. credit for a quick check in.

11-26-2012, 10:46 AM
Credit for weighing myself and writing a food plan for today! Woohoo! I'm back to normal, more or less.

WI: +0.15 kgs, Exercise: +50 1215/1600 minutes for November, Food: NA %op, Read my Advantages and Responses: yes

11-26-2012, 04:12 PM
I really planned and planned, foodwise, for this Thanksgiving. Many of you were part of helping me figure it out and reinforce my ideas. I am thankful for all of your input, etc.

I thought I had it figured out, planned alot, gave it alot of thought, had the tools, could face the food with reserve, had healthy alternatives and more.

And still, I could not get through the four days without bingeing. I just didn't have the willingness, I guess.

I am beginning to think that it's been 48 years of horrible horrible unhealthy eating (started at age 12 for me). Maybe it's too ingrained in who I am. I feel like I can never have any long term real food sanity. Do I need to have a heart attack or stroke??? I've 'tried again' a hundred times or more. I am feeling like it's just too late.

I am feeling guilty that now 33 year old son has food issues. He is gaining weight steadily. I was never a good role model for him.

I don't know if it can ever happen for me.

I guess I will try again...

11-26-2012, 08:10 PM
Love love love this.... There are ways to feed the soul without feeding the mouth.November 26, 2012 - Monday Motivation

The holiday season is upon us! This year, think about all the ways in which you can experience the spirit and joy of the holidays that have nothing to do with eating. Remember, there are many ways to feed your soul without feeding your mouth.

Credit today for tracking what I've eaten and being on plan. Didn't do it over the holiday and I'm paying the price now. Holiday week damage was +1.5.

11-27-2012, 04:15 AM
Food all planned for today. Yesterday OP. Feeling more positive. Thank you for support.

Beverlyjoy--I do know just how you feel. On bad days I think I just can't do it, or don't want to do it. But I keep coming back and so do you. Look how far you've come! It doesn't matter if it takes a long time to get there, what matters is that we keep going. Or so I think!

11-27-2012, 09:08 AM
Feeling good, feeling positive. I'm making mistakes daily but I'm trying not to beat myself up about it. I keep telling myself that I'm trying to be better, not trying to be perfect.

11-27-2012, 09:29 AM
Hi Coaches!

I "posted" earlier and returned now (just before work) to find my internet had timed out...losing my post. I reported weighing, food plan and some ouches from yesterday....and kind words for Beverlyjoy, which I will try to formulate again later.

11-27-2012, 12:30 PM
Credit for a food plan for the second day in a row. Credit for an exercise plan taking into account that afternoon and evening plans mean that I have to do it early or it won't get done.

WI: -0.05 kgs, Exercise: +50 1265/1600 minutes for November, Food: 90% op, Read my Advantages and Responses: yes

Beverlyjoy: It sounds like you did much better than in years past -- take credit for each of those successes!
I reached my goal weight and I still have the occasional off-the-wall relapse. I think you're right that we're never cured. But that doesn't mean that we can't improve -- have more good days this month than last month, have more good months this year than last year, and try new things to see what else might help. Progress not perfection. Even thin people overeat once in a while.

11-27-2012, 01:09 PM
Hi Beckies/coaches/friends - as I said above, despite my planning and thinking I was ready to face the food laced four day weekend with family and freinds... I wasn't able to stay with my plan. I had a very broken spirit - thinking sanity with food could never 'happen' for me. I posted about it here and another forum, too. Thankfully, you all and other folks have been so kind and helpful to me and helped me to forgive myself, put it in perspective, and to - hopefully - get back on my plan.

Thus, I have planned for a good, healthy day. And, am hoping to get through it. I've written down a plan.

teachme, gardenerjoy, lexxis... thanks so much.

Thanks to you all.

11-27-2012, 05:53 PM
For Beverlyjoy and all the rest of us............ A timely tip of the day.
November 27, 2012 - Tuesday Reality Check
There is NOTHING magical about losing weight and/or maintaining your weight – no one perfect combination of foods that will enable immediate and permanent weight loss, no magic bullet pill or patch. Once dieters accept this and stop looking for a quick fix, it allows them to just do what they need to do - exercise and eat in a consistent and healthy way.

Yesterday's calories were under 1200. That made for a happy scale reading this morning. I'm now only .5 above the low pre-holiday #. Here's hoping (no planning!!) to keep the calories low again and see that extra .5 gone again. Credit for the happy scales this morning.

11-27-2012, 06:51 PM
Hello Coaches.

*credit* weighed this morning at 252. I am stable at 252 now which is a miracle. But I have *been* 252 since... April? Good and bad. I am unwilling to call 252 my goal weight so I am doing what worked for me before and returning to my Weight Watchers meeting on Thursday. Time to re-focus.

I had a dermatology appt yesteday which went well, but like most things these days it just served to :mad: me off. Appt took 5 months to get it. Took 5 min for it to be over. This was some high-end cosmetic surgery place and I felt like I was rushed through since I wasn't in the market for any pricey procedures. I'm projecting though, I know. I *am* very grateful there is nothing wrong with me skin-wise.

I'm still experiencing a hangover from last week's trip to my mother's. My local siblings are not calling or visiting. My mother senses this and talks about it. Given her memory I can't know who is doing what if anything. Staff there have not run into my siblings and also assume they are absent from her life. I arranged to give her cat away to my good friends. Cat has a great home. My mom is now feeling the loss of the cat who I think did its most good for her in the middle of the night. Now there is only the tv. We were asked to declutter her room as she is hoarding food (of course) and my sister did that while I took my mom out and she was furious at the world. She was so angry I was leaving and my sister would be leaving and she would be alone. We were told "good" news that they believe she does not have alzheimer's as she would have deterioriated by now and has been stable for 1.5 years. She, however, is stuck knowing she used to be better at stuff and she can't do what she did before. The director used the term "pleasantly confused" for my mom. We were told that the corporate powers wanted to move her to a locked facility. The staff/head nurse protested she didn't belong there. We just heard about this and about the downturn in the care levels due to corporate policy changes (maximize profit). Caring long-term staff are depressed and putting resumes out to other places. my sister and I discussed the possibility of moving my mom to here where I live. How would I feel about this? she asked me. I am a mess. I don't know. I feel overly-responsible and this was a role I was raised to do that I worked very very hard to break from. My mum didn't even raise me... and yet.

Foodwise I'm still ok. But I need that WW reinforcement. I need my studio time which is coming. I need my contact here. Thanks for listening.

beverlyjoy I see that your ticker states you were 271 and are now 215. I don't think this happened "by accident" ;) Four days of a food onslaught would test anyone. And I'll bet everyone was enjoying that food too right? I say put it behind you and move forward. Credit for posting here and for sharing what is a normal event for those of us who share this problem. What is special about us though is we DON'T stay in the mess, we clean it up and get us out of it, as you are doing. There is nothing wrong with you, nothing missing, nothing broken. I have overeaten since the age of 8, 41 years now. Think of all the experience we have with this? That's got to be worth something. At the very least it speaks of our personal willpower to keep trying to get this weight thing figured out. People like us don't give up and so we will get there. :hug:

11-27-2012, 11:08 PM
Hello Everyone!

Still here, plowing along every day. Weight stays within a 2 pound range and I'm happy with that for now. Work is very busy, about halfway through event season. Watching what I eat but not tracking anything. Exercise is walking the dogs, and yes that is now plural. We adopted another rescue puppy 10 days ago for a buddy for Dexter. Dexter is now 8 months old and 72 pounds, his new side kick is Masuka, he's 27 pounds and appears to be a shepherd/border collie cross. We are hoping he tops out at 50 pounds as his feet are much smaller than Dex's were at that age. Watching them play together is fun and then they sleep in their beds side by side at night. And some nights we all get to sleep through:)

I see some new names on the board and some very familiar ones. Hope all is well with everyone and I'll try to get back soon :wave:

11-28-2012, 07:22 AM
Diet Coaches/Buddies – It's good to be back. I had five major evening meals in a row starting with Thanksgiving - all with family and/or friends. I did remarkably well at Thanksgiving, very well at a family wedding reception (CREDIT moi), and only so-so at the last big meal at P.F. Changs where some food pushing from well-meaning relatives was going on. I was never stuffed, but did go over my plan when facing meals with NO salad and few veggies. I've had my protein quota for the rest of the year, LOL.

Walking with crutches is improving rapidly. I walked the entire three miles of the Miami Zoo without slowing down the group, CREDIT moi. They offered wheelchairs, electric carts, and wonderful pedal buggies large enough for four adults and two kids. But I decided to test my locomotion and strive for some sort of exercise.

onebyone – Congrats for having your skin in good shape - Ouch for a medical system with poor bedside manner. Sending supportive thoughts for all the emotions of dealing with your mother and your siblings. Yay for upcoming studio time.

Joy (gardenerjoy) – Yay for surviving the family gathering. Family is so good at pushing old buttons. I can survive with "reasonable if not stellar" - if I accept it and move forward.

Debbie (Lexxiss) – It's sobering to be reminded that we aren't that noticed by others, per, "no one even noticed that we did not jump up and take dinner plates to stack with food." I need that reminder when I have the urge to satisfy a food pusher.

Nature Girl – LOL at "but the [pecan] pie and I could not be alone in the same house without supervision." Fortunately, among the goodies I've faced for five days, pecan pie wasn't there.

Beverlyjoy – Yay for the family visit, and Kudos for "I am back on plan today."

Tazzy - Welcome Masuka - it's nice to have someone on board who'se gaining weight and proud of it. Dog walking is the greatest exercise.

TeachMe - Congrats on those lost 1.5 pounds. Sending supportive thoughts as you face your DH's surgery.

HaleyJu - Yep, "sampling the sweets" is the kind of thing that can keep going throughout the entire eating season. Good that you've identified it early on.

Wannabeskinny – This seems so important to me, "but I'm trying not to beat myself up about it."

Chickbury – Kudos for "triumphed on Thanksgiving." Ouch for hip surgery - hope you're recovering. I found that one of the unexpected difficulties of being on crutches has been people trying to help when I only need to be left alone - I'm going slowly because that's the speed that's safe for me. I almost killed myself when I turned around to push open a door with my back and a helpful person ran over and unexpectedly opened the door - I pushed into the open space. Thankfully, didn't fall but it's made me more wary. LOL at "Turkey Day penance."

Readers - chapter 1
The Key to Success

The Power of Cognitive Therapy

The Beck Diet Solution is based on the principles of Cognitive Therapy (also known as Cognitive Behavior Therapy, or CBT), the most highly researched and effective form of talk therapy in the world. My father, Aaron T. Beck, M.D., spurred a revolution in the field of mental health when, in the late 1950s and early 1960s, his research challenged the theories of Sigmund Freud. Freud and his followers believed that depression and other types of mental illness stemmed from a patient's repressed fears and conflicts, and they kept patients in daily psychoanalytic sessions over a period of years.

Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), pg 19.

11-28-2012, 09:22 AM
Hi Coaches!

I weighed this morning, enjoyed my morning smoothie and packed two lunches so I won't have to do it again tomorrow. Work today then a trip to Denver to visit my pup's cardiologist. :lol: A check up with some concerns and a drain of the pocketbook. credit for taking care of responsibilities....which I DO recognize affects my food choices, especially the "should have" taken care of it when facing repercussions down the road.
"He has a cough...I will take him to the expensive Dr because HE is my responsibility then will follow her direction. That is the best I can do for my family today."

Welcome back, BBE and great to hear from Tazzy (and new pup)! Thx HaleyJu for continuing tips of the day, yay Beverlyjoy for facing your new day and hugs to onebyone as you deal with family matters while maintaining your lower weight! Yay gardenerjoy for two days written and to Wannabeskinny for a positive attitude to keep moving forward. TeachMe..kudos for positive steps during a stressful time.

:wave: everyone else! Yay for continued successes on our Beck path!

11-28-2012, 09:50 AM
Hi folks/beckies/coaches - yesterday was a much better day - I stayed with my plan until bedtime. I have a running nose & post nasal drip. I had a couple of lemon drops. Bad idea... just triggered other unhealthy eating. Thus, the lemon drops are in the trash covered with dishsoap. Credit.

Wednesday is my 'official' ticker day. Today the scale says that I stayed the same as last Wednesday. I guess I 'undid' the damage of overeating during the long Thanksgiving family-athon (and eat-athon). I am so, so grateful for that.

I did write down my food, ate a little slower and drank lots of water. Credit and grateful for the willingness to try.

Today I am off to get some more healthy food in the house, meetings for storytelling, and an appointment. I've planned my food and got out my journal.

lexxiss - Credit for making two lunches... you are ahead of the game, for sure.!!!

billbe - glad you had a good trip. Wow... you did zoo on crutches!! Major credit and major exercise. I find that Chinese food is sometimes tough to work around. Glad you did mostly great!

Hi Tazzy = so glad you posted. Awesome to stay with your weight a pound or two. Credit!!

onebyone - yes, often maintaining and staying stable at a weight for a long time too is a success. Yes, Weight Watchers will really help you refocus. Thanks for your kind words yes, At the very least it speaks of our personal willpower to keep trying to get this weight thing figured out. People like us don't give up and so we will get there Thanks for that wonderful reminder to remember.

Haleyju - thanks so much for your postings or Beck thoughts. They always seem timely, for sure. Awesome.. for almost to preturkey day weight.

gardenerjoy - yep, we really aren't ever cured... I need this reminder that we just have to keeptrying.

wannabeskinny - staying positive is a huge part of this journey.

Once again, thanks to you folks.

11-28-2012, 02:12 PM
Today's gone out of control, but I'm here to remind myself that food doesn't have to follow suit. I can do this!

Thanks, everyone, for being here. Welcome home, BillBlueEyes -- we missed you! Beverlyjoy and onebyone and everyone, thanks for not giving up on us or on yourselves. Our little corner of the internet works so well for me because we all work for it. Thanks!

11-28-2012, 02:44 PM
Boy, I like this idea!!
November 28, 2012 - Wednesday Sabotage
Sabotaging Thought: It’s better to just not have any treats during the holiday season.

Response: I need to get away from all-or-nothing thinking and remember to look for the middle ground. Cutting out all treats never works because I eventually end up eating them, and then usually go overboard. While it may not be reasonable to have extra holiday treats every day, it’s important plan to have reasonable amounts all throughout the holiday season.

BBE -- Good to have you back. We survived (only barely) while you were away.

To everyone else......... keep fighting the good fight. If you get knocked down, get up again. I may need to do that myself. I was starving at lunch and after eating my heavy homemade creamed soup ate some off plan peanut butter. To stay on plan it's going to have to be pretty lean for the rest of the day.

Nature Girl
11-28-2012, 10:54 PM
Making a plan, packing or preparing the food, getting most of the way through the day, then going off plan; sometimes a little off, other times miles off.
No reason to try to give excuses because you all have tried all of those excuses and Beck has a response (healthier and more positive) for each one, also.
So I'll just check in here, make a plan for tomorrow, pack some unauthorized treats into a garbage bag and put them in the car to dump at school (that's what I did this morning, but unfortunately I found the only store within 15 miles [seriously!] and loaded up again :( )
So we try again....

11-28-2012, 11:31 PM
I totally went off the rails today. I was HUNGRY all day and ate through it. About the only credit I could throw in is that I only ate half the piece of chicken fried steak and about a half dozen fries. I guess that's something. :/

11-29-2012, 08:02 AM
Diet Coaches/Buddies – Thanks for welcomed return. Good enough on eating plan, CREDIT moi. I felt the call of the nibbles at home and had to remember that I don't want to do those.

Mobility improves daily. Went out last night using only one crutch which made it possible to carry stuff in my left hand. At home, I use the stairs with no crutches which is good, but does put me in better touch with the food in the kitchen.

Joy (gardenerjoy) – I need to be reminded that some days can go out of control even without my contribution. So thanks for reminding us that food doesn't have to follow.

Debbie (Lexxiss) – Two packed lunches is a sound platform for a sane eating day. Hope pup is well.

Nature Girl – Kudos for having no excuses - a good place to be when looking for new strategies to find the path. Yay for "So we try again...."

Beverlyjoy – Ouch for lemon drops as a gateway drug. When I've got a cough, I love cherry cough drops to help soothe the throat - then I love cherry cough drops as a sugar high. They are a challenge.

HaleyJu - Chicken fried steak is just deadly. (But so popular that I had to laugh when I read the sign "Chicken Fried Chicken.") Beck has some good words about feeling "HUNGRY" that are worth reviewing. I know that feeling - for me it seems to coincide with feeling stressed.

Readers - chapter 1
The Key to Success

The Power of Cognitive Therapy

My father discovered, however, that depressed patients could get better quickly - often with just 10 or 12 sessions of therapy. When he helped his patients set goals, solve problems, and change their depressed thinking, their depression quickly abated. Because a major component of the treatment focused on correcting people's distorted thinking, he called this new form of treatment "Cognitive Therapy." The word cognitive refers to thinking.

Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), pgs 19-20.

11-29-2012, 08:49 AM
Hello Coaches

Today is "re-join WW day". I had my first sabotaging thought of not followong through because I just *credit* weighed in to see my weight up 1.1lbs from yesterday. Imagine this crazy logic:

I can't go to the weight loss place because I've gained some weight.

What a classic sabotaging thought!

So. I WILL go to the weightloss place. I will be late. I will weigh more than 253 as I won't be nude on their scale and it will be 2.5 hrs from now. But I will do this today.

I'll check back later.

11-29-2012, 09:50 AM
Hi Coaches!

onebyone, what a classic sabotaging thought! Kudos for recognition and heading to WW anyway!

We didn't get home until very late last eve. Our pup is progressing w/his heart disease but the vet praised us for getting him in right away (to the tune of $700). She said when folks wait too long they end up having to be hospitalized before they can even start medication. I really credit my learned Beck skills for just doing what needed to be done. We stopped at Costco for his meds and had to wait wait wait....I did have 2pc. of an egroll sample yet picked a package of sushi for dinner instead of the many other options, which included stopping for fast food. We ate when we got home. credit. I forgot to weigh this morning ...will do when I return from work.

11-29-2012, 11:34 AM
Hi coaches/beckies/friends - I am so happy to say that yesterday was a healthy day... I am grateful. I planned/measured/logged food, did my exercises, weighed, lots of water, slowed down a little, left a bite (most of the time) & went to the store for healthy foods to have a more 'friendly' food environment at home. It's nice to have a few credits again.

gardenerjoy - GREAT to remember that a bit day in general doesn't have to spill over into eating. Credit! Thanks for the reminder that being here is showing that we are not giving up on ourselves when the going gets rocky.

lexxiss/debbie - glad your doggie got to the vet in time to forstall any hospital stay. You made healthy choices at Costco. Credit for passing up the fast food.

onebyone - aren't our minds really kooky sometimes... so glad you are going back to WW. (despite gaining) You know it's helpful. Credit.

billbe - Credit for answering those sab. thoughts about have nibbles!! It's wonderful to hear that your mobility is improving daily!!

haleyju - I hate those days when I have food insanity. Forgive yourself... try and plan your day for a healthy one. You said: keep fighting the good fight. If you get knocked down, get up again. It's a good reminder that we are here for the long haul, for sure.

naturegirl -keep throwing your tempting off plan foods in the trash. Put, dish soap on them right away. That is helpful. So glad you posted!!!

Have a great day. Treat yourself as kindly as you'd treat a good friend.

11-29-2012, 06:49 PM
I swear whoever writes the Beck tips must be watching over my shoulder. One of my co-workers is a major chocoholic. I know where her stash is and have been known to hit it in previous school years. This year so far I have managed to stay out of the wonders she has in the cabinet. (It's also cheaper, too. I generally replace her stuff at a 2:1 ratio if I have helped myself.)
November 29, 2012 - Think Thin Thursday Tip
If you go into the break room at work and see some unexpected treat, walk right out! Remind yourself that you’re not really missing out on anything because if you had never seen it, you would never have wanted it. Then remind yourself why it’s worth it to resist and all the good things that will come as a result.

BBEsaid "for me it seems to coincide with feeling stressed." Yep, probably right..... I have another workshop to teach on Saturday and then I'm leaving Wed. for DC. I'm reasonably organized but not to my normal OCD level. Sometimes I have to talk to myself about just letting things go.

Beverlyjoy thanks for reminding me of my own tips. Glad you are having a better day.

Lexxiss I'm amazed that you can forget to weigh. Maybe that's another thing I am OCD about. I have been known to weigh multiple times a day.

onebyone Once upon a time I was a WW lifetime member. It's a great accountability system if you don't allow yourself to get sabotaging thoughts. Good for you that you recognized "stinking thinking".

Got to go or I won't make it to yoga. I need that credit.

11-30-2012, 01:42 AM

It's after midnight now and like a little kid I am resisting going to bed. I did promise to come back and here I am. Weird day today. Kind of a continuation of a weird night last night I think. Last night I was shivering cold. I haven't felt that bone-cold since the last time I vended outside at a farmers' market in late October. No amount of blankets or comforters wpuld warm me. Eventually I had to sit in a hot hot hot bath and this did the trick and I was able to fall asleep. It was weird. Then today I grew an enormous headache, nausea, dizziness, exhaustion. Went to WW (YAY credit galore) got signed up again and then abandoned all other tasks as I came home and went straight to bed. So quickly that the cats had no idea I was in bed or they would have been there with me, on me, and I felt so icky I wanted to be alone. I have been using old glasses since my real ones have not turned up. I did decide to go get my eyes checked anyway (it was overdue) and chose new glasses that were ready for me today (fast!) but I was in no shape to go pick them up. I think the old glasses are the casue of the dizzy/headache/nausea but can't attribute the shivers to them. Oh well. It's mostly passed now. I get to stay in tomorrow and will walk over (planed exercise) to get my glasses in the morning. I think my body wants to move more btw. It's all achey and creaky after months of ignoring it. Time to do something for my physical self.

BTW DH had bloodtests done as a followup to his August diabetes type 2 diagnosis. The Dr called him to question what the heck he did as all his numbers are now normal" blood sugar, cholesterol, and blood pressure--all normal and good normal to boot. The Dr. was aghast that DH has no clue how much weight he has lost. It's true. No idea. My guess is 30-40lbs. I have done as much as I can with the DH diet though. We are clearly not the same kind of physical makeup. Plus he's not a food obsessive like I am. I can tell you it is way easier to have a foodplan in this house now that DH has outlawed all the foods a diabetic should not eat. I am hopeful for my continued success in this second round of WW. My personal weightloss is most successful from November to early May. As soon as I start outdoor shows, as soon as that kind of stress begins I lose focus on the weight and it drops from priority #1 which is where I have to keep it if I am to lose weight. What is fantastic however is maintaining the weight I have lost since this time last year: 35lbs down. I am striving for that and more as I face the end of one decade of life and head into another at, again, this time next year.
I'd love to ring it in by tossing those BP pills if it's possible.

Anyway that's my "short" check in. Moving forward once more in every way.

Bye for now.

11-30-2012, 06:04 AM
Diet Coaches/Buddies – An on-plan eating day, CREDIT moi. We saw the movie Lincoln last night - a gripping story well worth seeing. It makes me want to read the book the movie is based upon, Team of Rivals: The Political Genius of Abraham Lincoln by Doris Kearns Goodwin. I'm playing the haunting soundtrack as I'm typing. Such a raw time in the U.S.

Exercise continues to be minimal. I'm walking around the house including stairs with no crutches, presumably under doctor's orders per his statement, "Follow your body." Working with DW to put clean sheets on the bed was a bigger challenge than walking at the Miami Zoo. Leaning and stretching are well served by flexible ankles rather than a limiting cast. No complaints, a week ago I wouldn't have attempted sheeting the bed.

onebyone – Welcome back to WW - Kudos Galore for recognizing that you needed them and for getting yourself there. And Congrats to your DH for getting his blood number all the way to "good normal." LOL that you can't weigh nude at WW. I stopped weighing after I broke my leg until I finally admitted that I can weigh with cast and PJ's daily with a new mental tare. Doesn't matter if I've estimated the tare correctly as long as I use the same one each day. So I've added the accountability back into my life.

Debbie (Lexxiss) – Yay for sushi for dinner - your body gotta love you for that. Sending healing thoughts to your pup.

Beverlyjoy – Yep, Kudos for "a few credits again." It's nice to read that you went to the store without writing about how difficult that was.

HaleyJu - Neat idea that you replace borrowed chocolate with double - a nice incentive to stay away. I'm also working on "just letting things go." Neat that your DC trip is coming up so soon.

Readers - chapter 1
The Key to Success

The Power of Cognitive Therapy

In the ensuing years, my father and researchers all over the world adapted Cognitive Therapy for many different psychological disorders and problems. Hundreds and hundreds of research studies have demonstrated that it helps with a wide range of difficulties, including depression, anxiety, eating disorders, obesity, smoking, and addictions. Even more impressive, people not only get better, but they stay better. They learn how to change their inaccurate, unhelpful thinking in order to feel better emotionally and behave in more productive ways to reach their goals.

Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), pg 20.

11-30-2012, 09:02 AM
Hi Coaches!

I didn't weigh again this morning, yet I did hop on after work yesterday. I have a new morning routine w/pup which is interfering w/my old weighing routine. He's on lasix so I jump out of bed...grab warm clothes and get him outside before anything else then sort out, split up and give him 4 different pills. credit for spontaneous exercise. :lol: Food choices were "coulda been better coulda been worse" yesterday. I'm obviously stressed, yet succeeding in remaining mindful. Funny, I had bought items (WW tortillas and vegetarian green chile) to health up our dinner version of breakfast burritos. Last eve I had to ask DH about the tortillas...they were missing. He went to the car and found the evidence...pup had gotten into the bag, pulled them out and had consumed 6 of 10 while we were at Costco. The vet was concerned about his problem yet.

BBE, great job adding the tare of your cast and pj's to accomodate a daily weighing routine!

onebyone, great getting to WW even though you didn't feel well.

HaleyJu, funny how the daily messages seem so personally picked (to me, too).

Beverlyjoy, yay for shopping healthy!

11-30-2012, 12:25 PM
Good Morning, Coaches.

Back from Southern California and the Mojave Desert. I have been rereading the Beck book and I am on Day 13. I did not do the hunger experiment yesterday because of problems with blood sugar in the past. I have lost a little of the weight I gained over the holiday and now rest a pound above ticker. Credit. Double credit actually for giving myself credit when I really want to scream at myself for allowing myself to gain five pounds over six months! But the time is now. I have stopped at a five pound gain instead of a twenty pound gain. I'll take the credit.

Interesting. I read that 20 extra calories a day will put on two pounds a year. Twenty extra calories is about a Jolly Rancher. The fact highlights how I MUST sit down when I eat or I will never be able to accurately count calories.

I have a couple of supercool tools. DH bought me an IPHONE and I am logging into Myfitnesspal. Yesterday, I was at a big box store and was given a sample of peppermint bark. The phone scans the barcode and logs the serving into my food diary automatically. Amazing. I have put my advantage cards on the reminder app and everyday at noon, one pops up.
Glad to see everyone is still here in my absence.

11-30-2012, 01:04 PM
I'm not going to meet my minutes goal on exercise in November but I met my other goal -- do Jillian Michael's 30 Day Shred workout fifteen times (although, full confession, I modify like crazy -- I wrote about that on my blog this week: Readers’ Workouts — November 27 ( My reward is 5-pound dumb bells. For a few of the exercises, I'm ready to try a higher weight.

BillBlueEyes: DH is reading Team of Rivals and enjoying it. He's refusing to watch the movie until he's read the book!

onebyone: For many years, I had to take a hot bath before bed or lay awake cold. Now, I have hot flashes to warm me up ;). Great job pushing past the resistance and getting to Weight Watchers!

11-30-2012, 02:38 PM
Last day of the week, last day of the month......... another on target tip. I need to re-read these multiple times a day. Somehow I have let the snack creep catch me again. My worst time of the day is around the time I get home in the afternoons. It's costing me! I need stop!!

November 30, 2012 - Friday Weekend Warm-up
It’s important to remember that just because you THINK something doesn’t mean it’s true. This weekend, if you think, “It’s okay to eat this because everyone else is /it’s just a small piece/it won’t matter/I’ll start again on Monday,” remind yourself that these are just sabotaging thoughts and not true reflections of reality.

maryann, I have always used Fitday to track my eating. I like the idea of being able to take a picture and have it automatically enter the data. I may need to look at Myfitnesspal. Thanks for the recommendation.

Have a great weekend everyone. Mine will be busy!

11-30-2012, 03:25 PM
Hi folks - yesterday was a healthy day. I am always grateful for that. I stayed with my plan well. Also, planned/measured/logged food, exercise, lots of water, journalling, deep breaths before each time I ate, ate a little slower, concentrated more on the taste a few times, and even felt the fullness couple times.

My cold is getting better. I was boiling water for moisture in the air and ruined my pot when I forgot about it. I was going to make some soup today... guess not until I get a new pot.

Hope you are all having a great day.

12-01-2012, 12:09 AM

A day of surprises for me.
Surprise!:woo: weight up 1.8lb to 255.4! *credit for weighing
Surprise!:woo: tried to do a slide show to shamelessly promote my new Tea for Two calendar this morning and I ended up making a short film because that was easier(?!) (if you want to see it PM me and I'll link you up)
Surprise!:woo: felt fine then felt crummy again in the late morning and most of the day
Surprise!:woo: got a letter from the historical society where I had a giant woodblock print on display all season. Was reminded I was supposed to pick it up at the end of October. Was afraid to open the letter just knowing I was being told to come get it already and instead saw a rather substantive cheque in there for the sale of my print! Apparently the sale was made weeks after I was supposed to retrieve it so YAY for my slothfulness in this case!

Foodwise ate leftovers that DH brought home for me one container for breakfast, one for lunch. Mostly veg and meat so ok. Tracked everything all day *credit* I got swayed by fast food tonight though. Still had only one part of the usual fast food trio. Tracked it. It's ok tracking wise but not good eating/planning/food choice wise. Very unusual for me to do this kind of thing now. I am always amazed how our grocery order is really vegetables and protien and fruit. A real turn around in under half a year. DH has done another round of shrinking. He is swimming in his jeans. I never ever believed that would happen tuth be told. He may get to be the thin tall man I met once more. Wow. Long term relationships are really mind blowing.

So all in a all a good day with a blip at the end. Tommorow I am on duty at our pottery guild's fall sale. I get to wrap purchases which is always nice as you get to chat about the things people are buying and how excited they are to buy them, but you don't have to worry about the actual sale or the money part. I have few items in there, my favorite being a "Here Lies My Garden" tombstone for the, yes, garden. Wonder if anyone will buy it? I'll let you know...

Have a great night and a good start to your weekend.

12-01-2012, 12:21 AM
Hi Team Beck,

Sorry I'm not the most frequent poster...but I'm here and reading and you all inspire me so much!

I had a busy week, and mostly OP. I've been ratcheting up my workouts in frequency and in terms of what I'm doing and hit some new milestones this week (the bike has a level 12? Gee I only thought it went up to 10 LOL...and hike with my sons). I've logged my food/calories daily, weighed most days. Credit, credit, credit. Done my advantages cards etc. Credit. And the needle moves almost imperceptibly...I am down this week but it's the same few lbs I've been dancing with for a couple of months. Gotta do something different. I made a considered choice but it might also be called a 'cave' to a large, 280 calorie professionally baked and decorated cookies. Office mgr came in with a bunch of 'samples' so I could choose one to give to our employees at the holiday party...but this was 5 pm on a busy, bullet-dodging day and alas that iced Santa began calling my name. I ate a lighter dinner, and am able at least to draw that line between my stressful day and the unplanned treat. I'll credit myself that.

Haleyju: you remarked on calories - below 1200. You weigh less than me but I'm a calorie tracker too and I'm working to adjust my calorie goal. I see a nutritionist and they put me at 1450 and I think I probably need to be where you are. But how? I find it do-able where I am, but shudder at lopping off 250 cal a day or even 100. Tips?

BBE Welcome back. Good on you for your mental tare (do you have to have worked in a grocery store to know what that means LOL) and keeping yourself weighed regularly. And LOL at the door incident and the sheeting.

Onebyone Staring down the WW weigh-in demons! I say: you rock just for that. BTDT and that is sooo not easy. But: any start is a start and you did it. Yay.

Weekend plan: 2 workouts. Limit alcohol to one. No grazing. Do my cards. Log my food. Proud scale on Monday.


12-01-2012, 05:55 AM
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