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

12-01-2012, 05:46 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 (

12-01-2012, 05:47 AM
Diet Coaches/Buddies – Had one extra snack - Ouch - but only one, CREDIT moi, when the urges were to snack continuously. I was thwarted by a dead battery which I should have predicted since I hadn't used our second car in two weeks and its old battery can't last that long once the cold whether sets in. I had to change some plans; turned out not to be a big deal but it did raise tensions and the reptilian part of my brain thinks snacking solves tensions.

I feel like I'm reporting on the progress of a child learning to walk, LOL. Yesterday's adventure was to attempt stairs with one foot on each stair instead of lifting both feet firmly up to a new stair before going further. It's much faster, although I have to use my cast leg sideways since the ankle doesn't bend front to back. I love tiny milestones of progress since, apparently, patience isn't my thing. I'll label that exercise and take a CREDIT moi.

onebyone – Congrats on the sale of your woodworking print - especially since strategic delay caused the sale. Ain't it so, "Long term relationships are really mind blowing." LOL at "Here Lies My Garden" tombstone - DW needs that every year when she finally tucks it all in for the winter and our lush becomes bare in such a brief time.

Joy (gardenerjoy) – I'm encouraged that your DH is enjoying Team of Rivals - I requested it at my local library (just love requesting library books online as conveniently as buying on Amazon). Kudos for meeting your goal for 30 Day Shred with Double Kudos for modifying to fit your needs.

Debbie (Lexxiss) – LOL at your pup eating six tortillas. Yay for pup driven exercise.

Beverlyjoy – Ouch for a ruined pot; Double Ouch for soup not made.

maryann - Yep, Kudos for stopping at a five pound gain and working it off. Welcome to the modern world of the iPhone - I'm still a holdout who uses his cell phone strictly for an occasional person-to-person call. As if it had a rotary dial, LOL.

HaleyJu - Arriving home time was always my worst; it was cheese and crackers time with a blind eye to the ginormous calories involved. It worked for me to do my gym at that time. Wishing you well to find your own solution.

Chickbury – Ouch for an office manager pushing cookies so that it was a professional obligation to eat one. Office food is never on my plan. Kudos indeed for making the distinction "between my stressful day and the unplanned treat."

Readers - chapter 1
The Key to Success

The Power of Cognitive Therapy

A recent study in Sweden demonstrated the effectiveness of Cognitive Therapy for weight loss. People enrolled in the Cognitive Therapy program lost an average of 18 pounds over 10 weeks of treatment. (Meanwhile, people on a waiting list to get into the program didn't lose any weight.) But here's the truly impressive part: When the researchers re-evaluated study participants a year and a half after treatment, their average weight had continued to drop whereas the average weight of the people on the waiting list had increased. This is what sets Cognitive Therapy apart from other types of therapy and other types of weight-loss programs.

Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), pg 20.

12-01-2012, 09:02 AM
Hi Coaches!

Really on the run here this comes early. I AGAIN forgot to weigh as I headed down and tended to the dog. I actually came back upstairs expecting to weigh but couldn't find my DH....:shrug: I went backdownstairs to find he had slipped into the downstairs bathroom just after I came out to feed the pup. I walked right by and noticed the light was on but thought I had just left it that way. lol at losing DH in an old Victorian house. credit I just weighed-post coffee and smoothie. A higher number to be expected anyway. Yesterday I made mindful choices at lunch and even more mindful choices at the evening potluck. credit. Packed my lunch this morning even thought I surmised I'd be too busy to eat it today. Better safe than sorry.

12-01-2012, 10:40 AM
A study quoted in Thin For Life by Anne Fletcher says that the typical American gains a pound during the holiday season. Which is less than I would have thought. But the scary part is that the typical American doesn't lose that pound. That's how people who aren't really over eaters end up overweight as they get older.

So, my goal is to weigh on January 1 the same as I weighed on November 1.

Unfortunately, I'm starting at a deficit because, due to sloppy eating and sloppy thinking, I gained four and a half pounds in November! Well, some of that may be due to muscle development, but until I get the sloppy eating under control, I'm not going to accept that as a permanent gain.

I'm putting a note in my Tickler file so that I'll set the same goal next year, only on November 1 so I don't start out behind.

WI: -0.1kgs, Exercise: +0 1415/1600 minutes for November, Food: 100 %op, Read my Advantages and Responses: yes

12-01-2012, 03:26 PM
Hi coaches.... yesterday was healthy until bedtime, when I ate extra unplanned food. I can't change the past... moving forward today.

I coming to the winddown of my headcold. It's spread to one eye - all crusty. I don't think it's actually pinkeye. We'll see tomorrow which 'direction' it goes. I have an appointment anyway Tues to have a followup on my bloodwork numbers.

DH brought home some Hershey chocolate syrup. He loves chocolate milk. I put in on the fridge door behind something else - so I won't see it everytime I open the door. He's now out to get 'something sweet'. He's not overweight... yet, he can eat a whole bag of candy. Not fair... Oh well. He told me he'd hide it from me. I can usually find it, if I look. I need to stay out of it!!!!

We might get out the Christmas decorations this weekend. I am really not up for it, however. Maybe tomorrow.

Some credits for yesterday: planned/measured/logged food, did exercises, had lots of water, weighed myself, and ate slower.

billbe - oops on the second snack. Yep, it's really easy get those sabatoging thoughts right away when something unexpected comes up. You getting around so well is great.

lexxiss/debbie - LOL at 'losing' DH - glad you found him so quickly. Kudo's for weighing in even after breakfast. Also, for all your good choices and preplanning!

gardenerjoy - you have a good goal. Only one pound gain during the holiday season sounds low...but, my thought is coming from the brain of an overeater of nearly 50 years. Carry on.

Have a great day.

12-01-2012, 11:08 PM
Happy Saturday Becksters

I had a good weigh in this morning which always makes a person happy, doesn't it? And it motivated me to go to the gym and get a killer workout. In which I noticed myself in the mirror and even though I've lost only a few lbs since starting on this journey in Sept, I've been working hard at exercise and wow it pays off in how you look.

I wear a pedometer and managed nearly 8000 steps today too, more happy dancing. (Sorry BBE, you'll get there!). However I overdid it on the takeout bbq tonight, after a solid OP day. Okay - progress not perfection, and I just get right back on track. Cornbread was my undoing, sigh. That, and I do still wrestle with "I worked out so I EARNED it." That math, a thousand times over, doesn't really work, at least not for my body. And reading Beck closely again, I caught something I hadn't clicked with in the past: to my body, a calorie is a calorie. Meaning: my metabolism may know I exercised, but it doesn't know that I feel entitled. It is what it is. (sadly: lazy!). And I must remember that it's just a math equation to my body, no emotions involved. I may feel virtuous and deserving of a reward, but my metabolism is just a boring accountant* and doesn't care.
*Only people trained as accountants can make boring accountant jokes LOL.

gardnerjoy thank you for the reminder about holiday weight gain. Keep telling us b/c the temptation racket is going into high gear and we need our defenses up!

Beverlyjoy Oh don't you love to hate those hollow leg people. I imagine most of us never had that going on at any age - I didn't anyway. It is amazing how out of sight out of mind can work and how seeing it can ruin things if you're feeling week. My dh favors fattening cheeses which are my kryptonite. I hide them way in the back of the fridge and amazingly, can mostly forget they live there. It blows my mind how he will completely forget even if it's right in, nah, I don't want cheese. OMG how can you not want cheese LOL. I hope he hides the candy well! And don't look for it!


12-02-2012, 12:40 AM

Got into a bit of a free-for-all with the food today. I'm still not 100% physically but it's getting better. Just queasy now. Think I'm adjustng to the new glasses and/or a bit of bug has got me. It could also be some anxiety making the stomach churn. Who knows. I *do know* that this too shall pass and nothing stays the same. Platitudes that are all too true.

So I left breakfast too late, but I did have it *credit* tracked all my food *credit* and I'm all right. Lots of sweet round-shaped things were floating around me today and I partook of them all. I thought it was ok and I think I was in a celebratory mood given I got through my sales/public events ok for the most part with only a few minor glitches.

Really glad today is over.

I do find myself pouring the pressure on me. I just feel like I have to get things done now. Get serious. Do everything to the highest order. I just feel Age breathing down my neck. This too shall pass, these feelings and this intensity, I know. I'm probably overly sensitive as my birthday just passed,but it doesn't change the age that I am. So I need to work on coming to terms with this. And by this I mean Everything. Sheesh. I'm back to pressure again eh? :dizzy: Think I'll get to bed.

Bye for now.

12-02-2012, 02:11 AM
Hey there Beck chicks. My name is Georgia. I've been a 3FC member for a few years. A couple years ago I bought the Beck book and workbook, then promptly misplaced them during a move just a week later. Today I got motivated to move my home office out of my bedroom (in an effort to declutter and destress my bedroom) and I found the books! Woo hoo!

I think it's time I joined in. I'm going to start reading tonight. See you in the morning!

12-02-2012, 06:16 AM
Hi Coaches!

I remembered to weigh this morning....perhaps only because I didn't give the pup his meds yet, but I will. Food choices were pretty good yesterday although I am thinking that I need to make a work/lunch change because I'm feeling bored with my usual, especially since oranges aren't reliably good yet. We travel today and will encounter a church potluck first off. I will make good

:welcome2: Georgia(geoblewis), glad you found your book and I see you have already joined us on the decluttering thread!

Chickbury, love the "simple math"!

12-02-2012, 06:30 AM
:welcome: Georgia (geoblewis) :welcome:

And, in case you didn't get this nearly four years ago, :wel3fc:

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

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

12-02-2012, 06:32 AM
Diet Coaches/Buddies – Eating was on plan, CREDIT moi, including pan fried tofu in our dinner. DW mixed cultures a bit by combining tofu with curried okra. Turned out to be a tasty combination. She doesn't serve tofu often so I look forward to it.

I cancelled two different errands to avoid the light snow. My recovering broken leg is able to do many things, but getting out of a difficult situation, including getting up from a fall, isn't among them. The crutches are not stable on wet surfaces. I kept waiting for it to stop, but it kept coming. CREDIT moi for making the wise choice rather than charging out where I could create a situation that required help for recovery. No exercise; Oh Well.

onebyone – Congrats for getting through your "sales/public events ok" - you often write that those things can be tough for you. Self applied pressure is so difficult to respond to. Yay for bed when that's the right thing.

Joy (gardenerjoy) – Love the notion to maintain a constant weight through the eating season. It's a sobering thought that each year adds a permanent pound.

Debbie (Lexxiss) – LMAO at losing your DH in your old Victorian house. Yep, "mindful choices at the evening potluck" is Kudos worthy.

Beverlyjoy – Thanks for "I can't change the past... moving forward today." My brain doesn't always remember the obvious.

Chickbury – Kudos for 8000 steps (he said with envy). Love the thought that you can see the results of a killer workout. Discovering exercise is just one of the best things that's happened on my new journey.

Georgia (geoblewis) – Yay for serendipitous book discovery! Arranging your environment is one of the unintuitive Beck strategies for helping stick to our plans. Kudos for bounding ahead. Glad you've joined us.

Readers - chapter 1
The Key to Success

How Cognitive Therapy Woks

Cognitive Therapy helps you
identify your sabotaging thinking and
effectively respond to it, so you feel better
and can behave in helpful ways.

Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), pg 20.

12-02-2012, 10:48 AM
Food was good except for a tiny bread end that I ended up eating while standing when I was fixing supper -- indicative of the sloppy behavior that I'm trying to fix right now as we head into the holiday season.

Credit for inventing two dishes to make supper from the pantry when Plan A didn't work out. Credit for doing most of the reps in 30 Day Shred with my new 4 pound dumb bells.

WI: -0.75kgs, Exercise: +50 50/1400 minutes for December, Food: 85%op, Read my Advantages and Responses: yes

onebyone: I'm relating to everything you say. Is it something about creative work? I found that now that I'm taking my writing seriously that I could ALWAYS be doing more than I am. I've had jobs in the past that were pretty intense, but at least I went home from work at some point. Now, I never do. Which doesn't mean I'm always working -- just that I'm always feeling pressured to work.

Welcome, geoblewis!

Lexxiss: I'm not buying oranges yet, but I am eating honeycrisp apples and pomegranates.

12-02-2012, 01:03 PM
Hi coaches/becksters/friends - yesterday was on plan - grateful. I used my resistance techniques to not eat the tortilla chips I wanted when they were in front of me. The same for DH's waffle on his plate when I was cleaning up dinner. Credits (I gave myself credit at those momenst, too). I did my journal work, read arc/rc, planned/measured/logged my food, took two meals to twenty minutes, tried to taste my food more often than not, weighed, left a bite, & took several deep breaths before each meal and snack.

I really need to work on not tasting and licking my fingers & spoons when cooking and fixing meals. Those old habits slide back in so easily.

I got out a soup pot from years ago and made my chicken soup. I need to get a new pot, however, later on.

I am announcing that I too am in love with Honeycrisp apple... but, in a good way. I eat one everyday.

The Christmas and holiday gatherings are starting to come in and be planned. Should be fun... it can be if I get my 'mind right' about all the food. I will keep trying.

gardenerjoy - credit for aiming to get the food stuff in a good place as we/you face the month of eating.

billbe - dinner sounded good. Yes... wise desicion to avoid the wet surfaces!

lexiss/debbie - mentioned switchin' up your choices a little bit. I had the same thought today about my snack. I've had greek yogurt everyday for a midafternoon stack almost daily. I know just what you mean. Today I am going for some apple and cheese. I agree... sometimes we need to switch it up a bit to keep it fresh and interesting.

geoblewis/georgia - WELCOME!! Glad you posted. Folks here are supportive, friendly and wise. Carry on.

onebyone - sorry you are struggling today. Take the pressure off yourself if you can. Sometimes it can make everything frantic. Birthdays are just a number. Lately - my philosophy is: learn from the past, plan for tomorrow, but..take it one day at a time.

chickbury - wow... so many credits. and 8000 steps!! YAY. I struggle with corn bread too. I totally understand how that good workout makes our 'foodie' mind say go ahead and eat more. BTW I did stay out of DH's goodies. YAY... (I didn't even look for the candy.)

Have a great day!

12-02-2012, 04:02 PM

I apologize but besides registering I couldn't find any info on how to get started with the forum. I just started reading the Beck Diet Solution and I'm the chapter on a Diet Coach, which is why I'm here:). Hopefully, I can use this forum to begin and travel on my journey, but I need a little push right now.

Any assistance is greatly appreciated. Forum tools, how to use the forum etc...


12-02-2012, 11:44 PM

Food today was ok. I am tracking which is always a revelation. Mostly I tend to overestimate how much I have eaten and then feel bad, and then overeat cause I feel bad--or even if I don't overeat I tend to carry that worry with me through the day, inevitably fueling the desire to eat my cares away.

So much better to just wrte stuff down and see what's real.

Tomorrow is my first full workday at my studio. I'll still be shuffling things around but I have a high school student coming over to interview me on video about the public art project I did with a private homeowner this year. That's the fence project. She's in a film class and the assignment is to make a documentary and the fence is her topic. So I get interviewed in my studio. I think this is a fine christening for Necessity Studios.

Foodwise I cut up veggies *credit* when we got back from the grocery store. You'd think I found the cure for the common cold I was that pleased with myself. I detest dealing with veggies but it is sooooo necessary and I like to eat them, just hate to get them ready. DH has been pulling his weight by doing them for months now. Heading off to the studio most days this week and re-joining ww are good incentives to get serious about my food again. I'm ok and happy to do it.

I cooked from scratch today *credit* but ate too much fruit this evening. I knew I would, even planned it in the back of my head as fruit are 0 points--but not as much as I ate. However. 0 is 0. I am holding to the letter of the program but the spirit isn't in line so I have to watch it for that reason. Beck guidelines surpass ww when push comes to shove. It's Beck that has kept the weight off. *credit* to Beck.

:welcome: to the newcomers! You are in the right place to post asking for a diet coach or buddy. We have all agreed to be each other's coach and will ask you to be ours.

BigchiefDavid BillBlueEyes, our moderator, does a little synopsis of this forum and the Beck program everytime the month starts anew.
Go to the first post here
which just passed (December 1st, 2012) yesterday. Maybe you've even already seen it? Basically we discuss our Beck strategies and if you are going though the workbook we talk about that too. There are always folks going through the book for the first time or the 40th time. If you have questions there will be someone around to answer. We are a very helpful bunch. Glad you've joined us.

geoblewis Hello! Decluttering and recovering things via that declutter has been my life for quite sometime. I know where you are coming from. This week I lost my glasses and my Beck book as well. I am sure they'll turn up as I continue to shift my space. I am happy you moved your work out of the bedroom. That just seems right to me. I look forward to your posts as you move through the Beck book.

Off now. Need to go read my book (Last Train to Paradise about Flager's quest to build the railroad to Key West. When I was in Key West I saw a 2min(?) film taken from the caboose of the train as it crossed the Gulf of Mexico. Amazing. What a quest that was.


12-02-2012, 11:53 PM
Good evening, Coaches.

I can say for the first time in a VERY long time I had an OP day complete with eating what I wrote down the previous night. Tough to be without the sugar I have been slowly allowing back into my life. It is not an easy thing to admit I have become addicted to it again. But today is clean. I have written my log for tomorrow. I have planned exercise and am on Day 16 again. Also, Dr. appt and weighing for the new month (gulp)

No matter. I am on a new path.

Nice weekend in SF with DH and Ds. Lion King and the Asian Art Museum. We really are lucky with the incredible experiences we have available to us.

BBE: Glad the leg is on the mend and still providing you with "growth opportunities."
BigChiefDavid and Georblewis: Welcome. I am not the one to give tech advice. BBE will help. I don't think you can get a ticker for a month, though.
Lexxiss: congrats on the courage to weigh in.

Everybody else: Big Wave.

12-03-2012, 07:41 AM
:welcome: BigchiefDavid :welcome:

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

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

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

12-03-2012, 07:50 AM
Diet Coaches/Buddies – Eating was on plan, CREDIT moi, including confronting a table of homemade goodies. I planned in advance to have one as my morning snack and I had only a small piece of one - less than planned. Felt good about that since two different chocolate brownies were available. Entertained the Sabotaging Thought that brownies were worth breaking out of plan. Then had the Helpful Response, They're only homemade brownies ... I'll get more shots at these over the coming weeks. Knowing that I was going to weigh myself (by the simple magic of using an estimated tare for my cast) helped me stay the path.

I did get out. Parked at the supermarket in a handicapped space using my newly arrived Temporary Handicapped Placard. My first time ever to use a handicapped parking space. It was helpful since I avoided traveling over the wet blacktop on crutches which is chancy. I'll declare it exercise to limp through a supermarket, so CREDIT moi.

onebyone – So neat that you'll be interviewed as a chance to think about your career and business. Nothing like a camera to help focus the mind. Kudos for cooking from scratch even when that means prepping veggies.

Joy (gardenerjoy) – Yay for new 4 pound dumb bells in action. Yep, it's "sloppy behavior" that allows me to grab an extra snack.

Beverlyjoy – Kudos for identifying and confronting, "Those old habits slide back in so easily."

maryann - Ouch for sugar - such addictive stuff. Kudos for recognizing your relationship with it and moving forward. I'll put the San Francisco Asian Art Museum on my Bucket List.

BigchiefDavid – We use this Beck thread to report to each other our status - using each other as Diet Coaches/Buddies. We invite you to play that role for us and we'll be here to do that for you.

My recommendation is to start by posting your successes and meanderings each day. Initially, avoid feeling that you have to post personal responses to the rest of us - it takes a while for that to feel right. There are no rules for what you post - just your own take on how you're doing. Glad you've joined us.

Readers - chapter 1
The Key to Success

How Cognitive Therapy Works

Cognitive Therapy is based on the concept that the way people think affects how they feel and what they do. For example, let's say you have the thought I'm hungry. If you then have "sabotaging thoughts" - such as This is terrible ... I can't stand it ... I have to eat! - you'll feel panicky and grab some food. On the other hand, if you counter your thought with "helpful responses" - But it's all right ... I'm going to eat in a couple more hours ... I can wait - you'll feel in control and get involved in an activity. Cognitive Therapy helps you identify your sabotaging thinking and effectively respond to it, so you feel better and can behave in helpful ways.

Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), pgs 20-21.

12-03-2012, 11:15 AM
Off to the eye doctor. I'm not sure whether I get dilated or not today, which makes it hard to plan the day -- but I planned my food. Credit!

WI: -0.2kgs, Exercise: +30 80/1400 minutes for December, Food: 100%op, Read my Advantages and Responses: yes

Welcome, BigChiefDavid!

12-03-2012, 11:18 AM
Hi Coaches!

:welcome2: BigchiefDavid! Kudos for taking the suggested step of finding a diet coach and landing here. I look forward to hearing from you as you begin your journey w/BDS.

We traveled yesterday and although food was not "stellar" it was acceptable. I've weighed this morning and need a new battery. The scale is flashing several different weights...all acceptable, though. I had planned a dinner w/enchilada sauce last night but when we stopped at the store and couldn't find any I switched dinner to a open the freezer and pitch in the leftovers meal. A little ground elk, frozen peas, leftover broccoli and a few frozen hashbrowns. I was surprised this morning when looking for smoothie fruit; I had left about a cup of frozen hashbrowns in the bag even though I have a new one waiting. credit. It seems that even in a rush my Beck brain recognized that I didn't need to use it all. I'll go find that sauce today and we'll enjoy our dinner, as previously planned, this evening.

12-03-2012, 12:54 PM
I can't really recall how I found the Beck Diet, but I do have an affinity for doing things with a much more organic, natural way in my life. The more I create my life to support my goals, the more success I find. I am really tired of "diets" and so I'm sure when I was reading about the books (probably on Amazon), it made a lot of sense to me.

I have health issues I need to address with my diet (type 2 diabetes, PCOS, menopause, food sensitivities), so the eating methods that work best for me are a combination of a Paleolithic diet and a ketogenic macronutrient mix. I've done A LOT of experimentation and reading. This is what works for my body. I've found success with this, even though the rate of weight loss is so much slower than I would prefer.

My challenges currently are to stop overeating at night. I do beautifully all day long, but there's something going on with me between the hours of 5 pm and 10 pm. Really, if I could be done with eating by 5, I'd seriously be losing faster. But after 5, I will eat an extra 500 to 1000 calories. It's all about feeling edgy, bored, tired, overwhelmed. I've not found alternative ways to deal with that effectively. It's my hope to figure that out, because it feels like the last hindrance to my weight loss.

I found 3FC when I was living overseas and needed more support than I could find at home. This has been with me since the start of my weight loss success. I've learned so much from being on the forum. I've lost nearly 70 lbs., cleaned up my diet, become a fitness enthusiast and am currently working towards getting my AFAA certificate to be a personal trainer. People here have been backing me up through divorce, major moves, death of my father, drama with my mother, and finally discovering the real me. Coming here is a great companion to the work I do with my therapist. Life is bumpy and dramatic. Odd that the wise and loving word of strangers helped me the most!

I will be back later today. I have to go to work! I manage a Pilates studio!

Thanks for the welcome!

12-03-2012, 01:18 PM
(I posted this outside of this thread by accident, I thought I was at the 100 pound forum.)

Hi... Gifts of food are so common this time of the year. Let's face it, it's mostly sweets. I don't handle all of that very well. DH loves all the goodies coming in the door & doesn't have a weight problem, He eats like a thin person, however. He can have or two and be satified.

How do you handle/deal with all the food gifts? In the past I've given it to my neighbor who has five boys that will eat everything. I've also thrown it away at a last resort. Better in the trash than me.

Do you have any hints or strategies to suggest.

I'll be back.

12-03-2012, 02:25 PM
Good Morning, Coaches.

The morning was a fire drill. Poor communication with DH about appts and getting DS to school WITH backpack. I still feel like I am catching up - finishing laundry, responding to email. I had lost three months of my daily meds last night and found them this morning while I was clearing the mail tray. Good Grief. None of the chaos was worth eating over - credit. Food Planned for the day in the iPhone. Dr. appt. and yoga this pm. I feel Geoblewis's "overwhelm" but mine comes in the day. By night, I just go to bed.

One day at a time. Most often God's plan is not emergency action.

Beverleyjoy: My profession is absolutely LOADED with sugar right now. It is everywhere. I usually re-gift as well. I take a small piece and then bring the beautiful package to my next seasonal event. Everybody is happy. Like BBE. I remind myself that this will not be my only chance at brownie, See's Candy, etc. . . .

Thought for the Day: I will gain back all that I have lost if I do not sit down while I am eating.

12-03-2012, 02:53 PM
With regards to Christmas goodies, my close circle of friends are supportive of wellness goals and my food insensitivities, so I am don't usually have to deal with that. If there are goodies offered in a group setting, I just skip them. If some make it to my house, my sons are always willing to take care of them for me. I am not adverse to tossing food. It's not a sin!

I was once a dessert caterer, so I'm often invited to partied and asked to bring something fabulous. I'll do that, but sometimes I bring something fabulous that I can eat too. No complaints so far!

I've developed a distance between myself and other people's food issues. I take care of me. They can take care of themselves. I am no longer invested in impressing people with my cooking. Free at last!

12-03-2012, 03:17 PM
Thanks everyone--I'm feeling very welcome! I heard about Dr. Beck from a friend, and it sounds like what I need. I know how I want to eat, but it's internalizing it that's troubling. So, I'm building up to the first day of the diet. Yesterday, I was able to line up a diet coach--a good friend who is excited to help and happens to be a psychologist (very familiar with Beck's work and wants to read the book).

Mindfully ate breakfast and lunch. Credits to me. Later on, I'll be arranging my environment. Until that time...

12-03-2012, 04:50 PM
Hi bigcheifdavid! WELCOME!

I am glad you posted. You'll find the Beck method of learning to live with food makes alot of sense. Folks here are friendly, helpful and wise. Nice to meet you.

12-04-2012, 02:29 AM
I had two days of excellent, mindful eating. But tonight I completely overate, and an hourafter dinner, I still feel hungry. Stayed late at work. called for pizza and wings. My son ate the pizza, but I did eat two slices. I KNOW the pizza is bad for my health goals. But I was hungry and tired. I went over my maintenance level by 400 calories.:mad:

12-04-2012, 06:44 AM
Diet Coaches/Buddies – At a meeting last night with potluck snacks, I ate as if I had a food plan, CREDIT moi. That including not having any of the cranberry sponge cake that appealed. It helped that I planned to eat responsibly in advance - sets the mind up for success. Such an easy step yet I sometimes fail to do it and then struggle when confronted with the food as if I've never seen food before.

Exercise was getting out of the house using a walking stick instead of a crutch. This will be the transition step thru the final week of using crutches per the doctor's orders. Instead of looking like a Charles Dickens cripple, I look like an old man, LOL. CREDIT moi for the little exercise that it was. I heard the tale of a friend who broke her little toe ('pinky') and the orthopedic surgeon did . . . NOTHING. Just sent her away. She spent the winter wearing flip flops, without leggings or hose which put pressure on the toe, until the toe healed itself. That was a painful story to hear.

Joy (gardenerjoy) – I hate being in the doctor's office and being told casually, "You can't drive for 24 hours." As if my chauffeur could just apperate.

Debbie (Lexxiss) – Big Kudos for avoiding that Sabotaging Thought to just eat the remainder of the bag. When I do that, it makes me feel so in control that it strongly affects the rest of my eating day.

Beverlyjoy – Yay for a nearby neighbor with five boys to consume what you choose not to eat. I just hate throwing food away - as if I was starving. DW feels good about feeding it to our worms in the compost bin as if they were pets.

maryann - Kudos indeed for "None of the chaos was worth eating over" - although at the time I'm immersed I feel that food will help find the missing items. (There are some See's candies against which I've found no defense. They aren't sold around here so they only arrive as imports. When I become Czar, that company will be banished.)

Georgia (geoblewis) – Gotta love, "Life is bumpy and dramatic." - ain't it so. Also like being reminded, "The more I create my life to support my goals, the more success I find." It's so obvious to organize our life to help out but so easy for me to skip. Congrats on working toward that personal trainer goal. Ouch for the disorientation that staying late at work can cause.

BigchiefDavid – Kudos for finding a real-life Diet Coach - especially one who already appreciates Cognitive Therapy.

Readers - chapter 1
The Key to Success

How Cognitive Therapy Works

Cognitive Therapy teaches people how to solve problems, and dieters can have lots of problems. For example, have you ever strayed from a diet for any of the following reasons:
You finished all of the food on your plate but didn't feel satisfied.
You felt upset and thought that eating would make you feel better.
You were too tempted by the sight of food when shopping at the supermarket.. . .

Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), pg 21.

12-04-2012, 07:53 AM
Sorry to miss posting yesterday's tip. Life been running in fast forward this week. Vacation to DC begins tomorrow afternoon....:carrot:

December 3, 2012 - Monday Motivation
There is a big difference between things that are really hard and things that are impossible. If you feel daunted by the prospect of losing and maintaining weight, remind yourself that it is a matter of learning and practicing (over and over again) necessary skills, not an impossible feat. Telling yourself it’s impossible is an excuse to give up. Telling yourself it’s hard but worth working on is a motivation to keep moving forward.

12-04-2012, 09:09 AM
Good morning Everyone,

Today, I'm exploring finding more time in my day. At this point, it seems like trying to wring out a rock for a drop of water, but once I'm looking at it, I'll find some time. Yesterday, I ate mindfully (credit), read my cards (credit), journaled (credit) and had a good day.

Thanks, and until that time...

12-04-2012, 12:34 PM
Hi coaches/beckies/friends - yesterday was healthy. However, once again I ate extra in the evening. I must find the willingness to use my resistance techniques. My sabatoging thought was... 'oh this extra apple and some chocolate aren't going to make a big difference'. If it was once in a while, maybe not. But, it's becoming an every evening occurance. I need to answer this thought.

Yesterday I was able to eat slower, drink lots of water, do my exercises, stay with my plan (mostly) wieghed, & plan/measure/log. I weighed myself yesterday and saw it go up a pound, which I know wasn't possible. It really made me bummed for a portion of the day. I need to wrap around my brain that 'it's only informaiton'.

I hope you are all having a good day.

12-04-2012, 02:21 PM
A different sort of program that I have participated in over the last few years is EBT (emotional brain training). I found it very, VERY effective at dealing with specific issues over the years. It helped me resolve quite a lot of my emotional issues that I managed with food.

While I still use the principles I learned with EBT, it requires more support than I can afford at this time. The method has local support groups and telegroups and it costs quite a bit of money to participate. As I've been reading through the Beck materials, there are several similarities, so being able to come here to chat with all of you, and to listen to what you have to say, it's very important to me.

Just wanted to thank all of the coaches participating here. I look forward to getting into the deep stuff with you all!

12-04-2012, 03:06 PM
Hi Coaches!

I slept in today and after coffee headed right to the pool....not having my smoothie until post workout. A very unusual occurance for me anymore. My morning routine is set. credit. I'm making split pea soup right now...vegetarian. I'm going to try to finish it with all the beet greens from my beet purchase yesterday. I struggled with emotional responses yesterday yet I'm so grateful to continue on my path forward today.

Thanks for continuing to share insights and progress, everyone! I really appreciate the power of this group.

12-04-2012, 06:34 PM
I just received some good news--I'm going to have a piece published on a high-profile website in the near future!

Now, I want to eat to celebrate! So, I came over here to post instead. Credit! I'll celebrate by planning some ways to take advantage of my good news -- up here at my computer where no food is allowed.

I'm remembering that my parents always, always, always, went out to eat on the night that there was good news in our household. No wonder that impulse is so ingrained.

The internet gives me a better way to celebrate. I've already heard back from the friend I emailed who was in the best position to fully understand the impact of the news. So instead of eating, I get to share my news, here and elsewhere.

WI: NC in kgs, Exercise: +55 135/1400 minutes for December, Food: 100%op, Read my Advantages and Responses: yes

12-04-2012, 10:47 PM
Good Evening, Coaches.

I am very grateful for many things. I did not have to move my ticker up for the month of December. I had anther planned eating day, absolutely no chocolate hunting at school. That is the first in a long time. These are all triumphs especially when considering a heartache I have had today. I have come to the conclusion that an old friend is angry at me for some reason. He refuses to say any but the most cursory remarks. I finally verified my suspicians this morning when he would not look at me while i was talking to him alone in the library. I have no idea what happened. He has in the past simply written off others because of some slight he never divulges to them. He tells others. I have seen it happen over and over again. I guess it is my turn.

I have learned that I will do almost anything to have everyone like me. Inside me, I become panicky and anxious at the thought that I am disliked or even hated. I realize now my feelings are a result of a childhood based in fear and loneliness (two alcoholic parents.) My reaction to conflict and "abandonment" of a friend have caused me to react in incredibly destructive ways over my lifetime: people pleasing; clinging to emotionally abusive relationships; my own abusive manners; and of course overeating. My friend had the same reaction toward me years ago and I begged my way backed into his graces. I am the clown, the jester, just say you like me.

My meditation today said pain is only overcome if it is felt. Wow! is that not a truism. So I am feeling the pain tonight. I am trying to not to make global statements like i will lose all friends and end up alone. Like I will die alone. Like I lost a friendship becuase i am unworthy of friendship. All these thoughts are false but my mind likes to entertain them so that I will resort to eating to soothe myself.

Advantage card of the day. I will find other ways to soothe myself.

12-05-2012, 02:12 AM

Weighed today and saw 253.2. Good. It's on the way down. I was *hungry* today and yesterday and this is also good. And, not coincidentally, I started working at my studio yesterday and again today. And even though I am frustrated that it's not "just ready" for my arrival (where are my minions I ask?) and I struggled to find even the smallest groove with my inks and my paper and my woodblocks I know this is a necessary transition period. I just want it to be done already.
Transitions happen over time...

And so I must muddle through and NOT EAT OVER IT.

I am tracking *credit* and have gone a bit over but I'm ok with that. It's evening out and it's not an emergency. I am making adjustments and planning ahead. It's all good.

Must get to bed though. Super-late for me now.

12-05-2012, 02:32 AM
Just catching up with all the postings. I am still here. I am still tracking. Ad just like a Gloria Gaynor, I will survive (Christmas).

Look forward to properly posting again in the near future, but meanwhile I'm still on it.

12-05-2012, 05:28 AM
Diet Coaches/Buddies – Some good, some bad on a trip through Costco. Driving there I refused to make the decision to have no FREE food samples - don't know why. So I had dark chocolate covered pomegranate as soon as I walked in the door, Ouch. However, on my way out, as I was designing my path to go by that sample station again, my mojo returned - I designed an exit path around the other way to avoid an exit sample. CREDIT moi for recovery. I'm on plan for the day since I skipped two of my snacks just because I didn't need them. I left some potato on my plate at dinner - something I'm trying to do more frequently.

Exercise was walking a long distance in the Costco parking lot with my walking stick. I had looked forward to using my Temporary Handicapped Parking tag but found all eight handicapped spaces already filled. Oh Well. Don't recall seeing that before, but then again, my brain only sees empty parking spaces, LOL.

onebyone – A good mantra for anytime, "muddle through and NOT EAT OVER IT." So good to be reminded that muddling along is not failure worthy of self-punishment. Congrats on the scale moving in the right direction.

Joy (gardenerjoy) – Congrats on that upcoming publication - that's a big deal. And Honking Kudos for choosing a celebration other than eating. Didn't we all get raised to think that food was the basis of celebrating success.

Debbie (Lexxiss) – So yesterday was emotional day on the old Beck Thread. Kudos for confronting yours.

Beverlyjoy – Kudos for challenging the Sabotaging Thought, '...aren't going to make a big difference' since the daily use of that reasoning will make a difference.

maryann - Ouch for "feeling the pain tonight" with Kudos for recognizing that some global predictions are slipping into your thinking. It's so hard to experience the actions of others without assuming that we've done something.

TeachMe - Glad you're still here and surviving. I do hope you can survive nine months of over discussion of a single pregnancy. It's dominating our newspapers as if George V still had his fingers in our pie.

HaleyJu - Waving toward Washington, D.C.. Say hello to Barack and Michelle for me during your executive tour of the White House.

Georgia (geoblewis) – Gotta love the name, EBT (emotional brain training) - just because it sounds like the right idea, and possibly because it sounds a bit like CBT (Cognitive Behavior Therapy). One of the books I'm currently reading covers the recent research in neuro-science seeking the source of emotions. The brain is one marvelous organ.

BigchiefDavid – Finding time is a challenge - but one worth pursuing. Kudos for your credited strategies of the day.

Readers - chapter 1
The Key to Success

How Cognitive Therapy Works

For example, have you ever strayed from a diet for any of the following reasons:
. . .. . .
You were too tired to cook, so you opted for fast food instead.
You were too polite to turn down the dessert that your friend baked.
You were at a party and felt like treating yourself.

Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), pg 21.

12-05-2012, 09:28 AM
Hi Coaches!

My day is planned *credit*. I'm going easy with my choices today since yesterday included an off plan mid afternoon snack. ouch. I did, however, have a light dinner (prepared by dh) and went to bed early before any snacking entered the picture. (actually, evening snack was one banana) credit.

BBE, a coworker brought those pomegranate goodies to work last week. I had a few, then recognized there wasn't much healthy to them. Kudos for avoiding the station on your way out.

MaryAnn, sending supporting thoughts to you. Even when you know a persons' history (he's done it before) it is very painful when you are the next in line. Happened to me with a (dear) friend in Alaska. As long as I lived there everything was great but as soon as I left there was no effort on her part to maintain our friendship. I tried, tried, and beat myself up for awhile. Now I accept the good things we had and move on with my life in my present moment.

12-05-2012, 09:57 AM
Just a quick check-in. Today's supper will be at my brother's house. It's a relief for that not to be a big deal. I know for certain that the food will be appropriate because that's how they do things in their kitchen.

WI: -0.45 in kgs, Exercise: +0 135/1400 minutes for December, Food: 90%op, Read my Advantages and Responses: yes

12-05-2012, 10:31 AM
Yesterday, I ate mindfully, sitting down and followed my future diet. Credit, credit, credit. The day was jam packed although there will be relief after Saturday, so I will find the time necessary to make this work because this is something that will help me become healthier and happier. Ah, another credit:)

Good luck and good resolve to everyone today. Your posts and results are very inspiring.

12-05-2012, 10:36 AM
Hi... today is my official 'ticker' day. I've been up and down and all around with the same pound. Today the scale again says 215. - as it was last Wednesday.

My food was all over the place yesterday... however, within my range. I ate some pistachio nuts before bed. I think I will need to write down some kind of a plan to use my resistance techniques especially for the evening.

Credits: exercise, water, wrote down all that I ate and always left a bite of food on my plate.

Today I go get my bloodwork rechecked. I think it should be improved.

Have a great day.

12-05-2012, 02:52 PM
And yet again, the daily tip is incredibly on target.......December 5, 2012 - Wednesday Sabotage
Sabotaging Thought: I’m too stressed right now to work on healthy eating.

Response: Even during times of stress, I brush my teeth, put on my seatbelt, take care of my kids, etc. Since I don’t let stress be an excuse to stop doing these things, I also can’t let it be an excuse to stop practicing my dieting skills.

Mecifully, the scale has stayed within a pound of the pre-Thanksgiving low. It's not going down but after the last week or so, I consider staying the same a victory. Let's hope I can say that when next I weigh, a week from today. I really need daily reinforcement. Maybe the skinny jeans I'm taking will be a good enough reminder not to eat through the entire trip.

Have a good week everyone. I'm taking an iPad and will try to stop in some.

12-06-2012, 07:35 AM
Diet Coaches/Buddies – Headed out for dinner with DW to a new Japanese Ramen place. Seemed like a lot of food in that one bowl. I left a wad of the noodles themselves, along with a large piece of the fatty pork, so I felt that I'd made an attempt at eating on plan, CREDIT moi. Naturally, the ingested salt will show up on the scales for a few days. The stock was yummy beyond description. I've been several weeks now without extras for snacks - the feeling of being back in control continues to grow.

Exercise continues to be limited. I'm practicing doing stairs since it appears that my left leg isn't as strong after four weeks of being ignored. It's awkward to use a leg when the ankle doesn't bend. Last night I used my Temporary Handicapped Placard to great advantage.

Joy (gardenerjoy) – Yay for a DB who prepares healthy food.

Debbie (Lexxiss) – Yay for a DH who prepares a healthy dinner. (Today's theme, LOL.)

Beverlyjoy – Hope that your blood work shows good news. I continue to admire your consistency in leaving food on your plate.

HaleyJu - Skinny jeans will be a great tactile reminder. And Washington, D. C. is one major walking city - you might find yourself losing weight when out exploring.

BigchiefDavid – Yep, Three Kudos for your Three Credits. Sanity is a challenge when busy, busy, busy.

Readers - chapter 1
The Key to Success

How Cognitive Therapy Works

To successfully lose weight and keep it off, you need to solve these kinds of practical problems. You'll also need to solve some psychological problems, such as:
Feeling overwhelmed by the requirements of your diet
Feeling deprived
Feeling discouraged when you don't lose weight consistently or lose as much weight as you had hoped
Feeling stressed by other life problems

Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), pg 21.

12-06-2012, 10:18 AM
Credit for another good eating day and yay for another loss. I seem to have left behind the demons of last month, for now.

I have a new way of planning that makes it easy to estimate the times for the tasks I intend. The tasks I have on tap for today are estimated to take 23 hours and forty minutes. LOL! It's kind of obvious why I've had difficulty with my to do list in the past. I'll go remove quite a few tasks after I finish posting here.

The tricky part of the food plan today is an Open House at supper time. It's always hard to know what to do. Eat several appetizers including lots of veggies and call it supper? Eat a few appetizers and call it a snack with a normal, but quick and late, supper at home? Eat no appetizers and have supper at a nearby restaurant? And, of course, it's best if my choice matches DH's and he's often not inclined to make the decision before he gets there.

Oh well. The plan for the rest of the day will be a bit on the light side so that I can be nimble in the last minute decisions at the end of the day.

WI: -0.15 in kgs, Exercise: +20 155/1400 minutes for December, Food: 90%op, Read my Advantages and Responses: yes

BillBlueEyes: Great that you're getting around and able to use your leg some. I got confused by some doctor's instructions once when I was younger and let my shoulder muscles atrophy after I broke my collar bone -- that's a long recovery so I applaud you getting exercise however you can. Straight seated leg lifts with the cast on should make for good quad development!

HaleyJu: Have a wonderful journey! Looking forward to your reports.

Beverlyjoy: Crossing my fingers for your blood work.

BigchiefDavid: fun idea to have a practice day, following your "future diet." Glad it went well.

12-06-2012, 10:54 AM
Hi Coaches!

I couldn't get on the 3fc site this morning. credit for persistence, especially to report a less than stellar day. Meals OP, snacks not. I'm really trying to spend some time thinking about what's really bugging me since often my poor food choices are spurred on by some external aggravation. credit for that.

A bit of a stressful day today. We have dear friends who are much older and have been burdened by surgeries, and parkinsons. The hubby with parkinsons has been unable to speak louder than a whisper for many months now. I asked him several days ago what he would like to do and we'd make it happen. He wants to go to "Redstone" for lunch. That's what we are doing today. I hope all goes well although I anticipate the most difficult part will be the communicating. He loves to talk and is very distressed right now...he's also the one formerly very active, who is recovering from back surgery. I plan order a big salad today and will take my own dressing/nuts, since I'm not too fond of house dressings anymore.
Off to look at the restaurant menu.

12-06-2012, 03:11 PM
Hey Coaches,

The Beck Solution gives you homework, but I'm not going to grumble about because it's reinforcing what I believe (yep. I have a knack for stating the obvious). Anyway, credits abounded yesterday with mindful eating, reading advantages and other cards, investigating a workout plan (going with a softer approach of yoga and swimming) and confirming it all on paper. I love the credit system because most of my life, I've judged myself too harshly and now I'm earning credits. I'm going to buy a new shirt this weekend with my credits!

Thanks, and until that time...

12-06-2012, 07:20 PM
Hi Coaches... checking in. I did weigh this morning and it was the same. Grateful. I must admit that yesterday was an off plan day. I got up knowing it would be.

Today is going well.... 'news at 11' - actually tomorrow. It's getting through the evening that has been my challenge of late. I just ate my dinner and I think I'll read my advantages.

Hope you've all had a great day.

12-07-2012, 01:15 AM
Hi Coaches

I had a frustrating day today and I didn;t get to my WW meeting for the dumbest reason. You need this print out of your monthly pass and my printer is in my studio now and I forgot to print this out before I brought it over there. So I went out to track down an advertised printer this morning just so I could print this thing out cause I didn't think I could get Staples to print out a .htm file for me. So, three stores later, I arrive home with the printer and... no connector cable. And no clue what our network name and security code is. I can't print my proof of payment out so can't go to the meeting today and I was holding off eating to get a "true" weigh-in number. I will go to the Saturday meeting and do the weighin bit but it just ticked me off bigtime.

It was a good indicator of how seriously I am taking my foodplan and my weigh-ins and my goals again though. And so I used my wii fit # for my official weight: 250.7 (-3.5lbs for the week).

I am really anxious to move away from the 250's now. I've spent about 5 months visiting her and would like to say farewell to this weight.

I got a call from the specialty clinic dr's office. The Dr. there requested that I do a second round of bloodtests and I did that last week. They want me to go see my reg. dr. and bring the test results as I have a continuing high level of CRP in my blood. Apparently it's an indication of inflammation but it could be anything. It's a sign something is off. I suspect it is the weird thigh muscle issue I get. I also suspect that as I lose weight this will clear up. I have read recently that fat on/in the body causes inflammation and/or raises the level of inflammation in your body. Just another reason to keep doing what I'm doing. I'll make the appointment tomorrow.

Food today was good inspite of all the curveballs.

Have a good night Becksters.

12-07-2012, 08:00 AM
Diet Coaches/Buddies – When I weighed this morning, I expected to see about three pounds from the salt from Wednesday's dinner. I was surprised to find a downward whoosh of three pounds. I won't argue; this will give me a chance to accept the dither upwards tomorrow.

Eating was good enough, CREDIT moi. I grabbed a mint that came home with DW - as if I'd never seen a foil wrapped mint before. It was milk chocolate, not dark chocolate, so I wasted the calories altogether since I'm not a fan. There are moments when my mind is on vacation. At dinner I left about a third of my meal, CREDIT moi, which I'll have for lunch today. It's a big help when I stop when satisfied instead of full.

onebyone – Ouch for realities blocking the best of plans. That requirement for a printout seems onerous - lots of folks don't have ready access to printers. Kudos for "Food today was good inspite of all the curveballs" - that's when the real mojo is stressed.

Joy (gardenerjoy) – LOL at "23 hours and forty minutes" - Kudos for responding in advance rather than after 'failure.' [Thanks for suggesting exercise that I can do in a cast.]

Debbie (Lexxiss) – Kudos for just showing up with your own dressing. I used to think that as odd - now I think it an insight.

Beverlyjoy – 'Same' can be good.

BigchiefDavid – Terrific idea to buy yourself a shirt with your 'credits.' It's amazing how many of us have gone through life without giving ourselves due credit.

Readers - chapter 1
The Key to Success

How Cognitive Therapy Works

Cognitive Therapy helps you solve both practical and psychological problems and learn new thinking and behavioral skills - skills you'll be able to use for the rest of your life. You'll not only overcome your current problems, but also learn how to use your new skills to overcome future problems.

Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), pg 21.

12-07-2012, 10:11 AM
Hi Coaches!

BBE, yay for downward scale movement even when you were anticipating otherwise!

onebyone, credit for many actions towards getting to your WW meeting then weighing on your Wii anyway. I understand the techno frustration....I have a very difficult time if I have to get something tweaked at the last minute.

bigChiefDavid, nice how you're already noticing how great it feels to give yourself credit, and how it was previously not a part of your agenda.

Beverlyjoy, great to read your advantages during the time when you have the most difficulty.

gardenerjoy, very interesting to read your ideas on time management. It's hard to find success when we haven't planned for it.

Me, took my salad dressing and nuts then when we passed through a small town our friend whispered lets go have mexican food. Ok, first plan squashed since salads aren't too inviting there. The friends each ordered a big plate and took some home...DH and I agreed to share. credit. After dropping them off I had a great sabotaging plan going for something sweet and resisted all the way home. credit for as close to plan as I could come yesterday, with the unexpected lunch. plan might be a good idea to do that.

12-07-2012, 10:20 AM
Hello! After lurking here for a bit while I read the first 15 "chapters/days" of my Beck's book ... I decided to take the plunge and join in your group if okay since the welcomes to other new folks have been friendly!

I am struggling immensely with the holiday treats, desserts, meals and need to enjoy the social aspect rather than the food aspect this holiday. I'm on NO CHOICE today and this is just what I need. The scale has been rising quickly. Well, actually it has been steadily rising for two years - found the love of my life and promptly put on about 20 pounds ... He calls it "happy weight" but I'm less than happy about it and want to get back in control and get back down to a healthy weight.

I look forward to checking in and reading all of your supportive tips/reminders. Credit for actually joining here :)

12-07-2012, 12:01 PM
Like yours, my life is crazy, but I feel a great sense of accomplishment when I take the time to read The Beck Diet Solution, do the exercises, read my cards, practice healthy eating and plan for the future. CREDIT, CREDIT, CREDIT, CREDIT, CREDIT!

That felt good. And losing five pounds sounds like a walk in the park with my beautiful wife on my arm and my kids running ahead.

Good luck to everyone today!

Until that time...

12-07-2012, 12:07 PM
I opted for only club soda with a lemon twist at the party followed by a restaurant supper where I made reasonable choices for a festive occasion. My weight's up this morning, but I think it's the salt and late meal. Credit for weighing anyway, which is thanks to the disciplined model of Lexxiss.

I'm attaching a photo of me in the new sparkly top I bought for the party season. I chose the one that showed off my new waist the best.

Credit for taking three separate walks yesterday -- two trying to complete the same errand but the first time I didn't have the address right.

WI: +0.5 in kgs, Exercise: +80 235/1400 minutes for December, Food: 80%op, Read my Advantages and Responses: yes

Welcome, nationalparker! So glad that you jumped in! Good job for getting 15 days in and reaching NO CHOICE. You're doing great!

12-07-2012, 01:17 PM
Good morning, Coaches.

Gardenerjoy: I like the top. I was just thinking about what I would wear to two or three holiday parties coming up. I am glad that although I have struggled with a five pound gain, I still fit into my clothes.
Lexxiss: totally understand being in the grip of a "sweet" thought. Credit for resisting it. It is funny. Resisting means forgoing the temporary high for a higher quality living yet STILL I feel I am being punished.
Welcome National Parker. The sweets are tough. I am so grateful for the four days I have of abstinence from candy. It has been months since i have put even a few days together.

As for me, OP yesterday, Credit. Blue this morning, partly because the scale doesn't move and I am being a "good girl". Credit for telling myself it is just a number and remembering it is no longer going up. No food plan this morning but now I have restarted my day. I should fall within my calorie allowance by the end of the day. Thank God I can hop back on anytime.

12-07-2012, 11:49 PM

-tracked my food
-weighed myself 250.5 (-0.2lbs)
-cooked from scratch for dinner
-no seconds
-checked in here
-ate green things today
-ate sitting down
-resisted buying sweet things
-resisted eating too much of everything today

I am going to the Saturday WW meeting in the morning. I haven't been to this one ever. But I have my newly printed passcard with me now and I am ready to show up and be counted. I need the reinforcement of a meeting even though their meetings have little substance for me truth be told. It's more that I am letting myself know I am doing this thing.

I have had many many food thoughts this week. I have had severe urges to overeat and to buy this or that. For the most part I have resisted. Well, almost always this week I have resisted. I am allowing myself a tiny square of chocolate every day of my advent calnedar. I ahve never had one before and I got this Spongebob Squarepants advent calendar at the dollar store a few weeks ago and I am *delighting* in opening the tiny door and seeing what's in there. I am even blogging about it every day, which is already getting old and I have 25 days left. No matter. It's a good creative exercise.
This may be the trigger for my food thoughts, this tiny sq. of poor quality chocolate. I am willing to not eat it if it comes to that. I won't risk my food plan for that tiny taste. I'll still blog about it though.

Have a great night.

:welcome: nationalparker! I smiled when I read that you thought of us as a friendly bunch, mostly cause, we are:carrot: Nice of you to join us.

BigchiefDavid I wanted to thank you for posting about buying a shirt with your credits. I had been thinking that it has been a long time since I created tangible rewards for myself when I reached goals. A few years ago, when I was new here, I decided to get a charm bracelet and to buy a charm for it when I was at a goal. I never followed through. Then it was "go to a movie" and that happened a few times and didn't last. I need to come up with a new do-able reward for myself that means something to me. Thanks for reminding me that it can be as simple as buying a shirt. I may buy some socks. Or nail polish. Or a book from the 50% off section at my local bookstore-or thrift store...

Have a great night and TGIF.

12-08-2012, 07:27 AM
:welcome: nationalparker :welcome:

And, in case you didn't get one of these when you joined two and a half years ago, :wel3fc:

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

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

12-08-2012, 07:38 AM
Diet Coaches/Buddies – Yahooo, my whoosh from yesterday persists. Now I'll entertain the thoughts that the scale has been slightly moved on our unlevel floor or that it needs a new battery - anything rather than admit that sticking to my plan affects body weight, LOL. Lunch yesterday was, as planned, the remainder of the previous night's dinner. It felt like a zero-calorie meal since it was previously accounted for. I skipped all snacks since I'm scarfing cough lozenges non-stop; I picked up DW's nasty cold and it's playing out slowly. At moment, I feel more incapacitated by my cold than by my broken leg.

Exercise was taking the subway to hear Handel's Messiah, CREDIT moi. This means that Christmas must be getting near. The Trumpet shall sound blasted from a horn from the 1700's with no valves to help the guy blowing it - all the more impressive. Just made my spirit soar. A man offered me his seat on the subway and I accepted. CREDIT moi since I've never accepted an offered subway seat before, but last night I felt my cast and walking stick were a hazard to others so I swallowed my macho and sat.

onebyone – My mind boggles thinking about a "Spongebob Squarepants advent calendar" - everybody's gotta do an advent calendar at least once in their life. Have you ever thought of adding a onebyone designed Advent Calendar to your Christmas sales? This one ( just screams to be upgraded by some of your creativity.

Joy (gardenerjoy) – Kudos for feeling so good about your body that you think of how to best show it off. Neat choice of club soda at that party.

Debbie (Lexxiss) – Yay for standing down the call for sweets all the way home. Mexican food is a challenge - a split meal sounds like a good start.

maryann - Kudos "for the four days I have of abstinence from candy" - a big deal during the eating season.

BigchiefDavid – Five Kudos for those Five Credits. Can't think of anything nicer than a walk with spouse and kids.

nationalparker – Yep, Kudos indeed "for actually joining here" - that standard hardest first step. Congrats for finding the love of your life; Ouch for those happy pounds, LOL.

We'll be glad to play the role of Diet Coach for you and ask that you play that role for each of us. My standard suggestion is to initially concentrate on posting here daily - or as often as fits - and to avoid feeling the need to do personals right away. In due course, we'll become visible as separate human beings. Glad you've joined us.

Readers - chapter 1
The Key to Success

How Cognitive Therapy Works

Whether you're depressed or content,
a stay-at-home or working parent, a binge eater or
social eater, a dieting novice or dieting pro,
The Beck Diet Solution can help you.

Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), pg 22.

12-08-2012, 10:51 AM
Good morning! I stayed on plan yesterday, but BUT BUT (why does there always seem to be a but) added and circled on my plan the last half cup of coconut gelato I was saving late last night. We went to a wonderful Big Bad Voodoo Daddy concert/performance and had a great time. Apparently, the need to keep the thrill going lasted for me. I beat myself up over stuff like this, so hopefully I'll get better about sticking to my plan and including the treats occasionally.

Credits for planning, and eating at home before the concert. (I sure hope debits aren't a future chapter!)

I was a WW member about 13 years ago, lost 60 pounds and kept it off. I liked their old fat/fiber plan (I'm dating myself!) ... rejoined WW last year but went up and down the same five pounds, and realized I need a better mental approach to getting rid of this extra weight, so trying to stick with the Beck's tasks. I had read the first chapters off and on but never FOLLOWED it. But it makes so much sense, so I'm hoping to hold myself more accountable and change my outlook. And my weight. I want to do this in a healthy manner, not just trying to get by with low point/low calorie food, but food that's nutritionally sound. I am having a hard time picking myself up, dusting myself off and getting down to business instead of rehashing in my mind what i did wrong to gain this weight.

Today is all errands and it's a rainy day - thank goodness not snow - but will try to take our dog out on the trail when it lets up for a good walk.

I had to laugh at the thought that the scale might need a new battery because it's reading lower. I only think that when it's going UP! (guilty!)

12-08-2012, 11:32 AM

I made it to the Saturday ww meeting. The folks there are very different from the Ladies who attend my Thursday morning meeting. I was surprised. I think though I was most affected by the young boy and his dad. The boy is following ww. I had my first round of dieting at age 10, and it too was ww. I must have gone with my aunt who followed it for who-knows-how-long. Seeing that kid brought up many mixed emotions--and there I sat, close to 40 years later, still trying. I wanted to hug him/be happy for him that he's there/and cry all at the same time.


So, since I have an official weigh-in # I've changed my stat here. 251.2lbs. :mad::tantrum: I had to give back 0.5lbs. Feel sooooooooo much further from being under 250 again, but it's only a measly 0.5lbs. I must :kickbutt:get over it and be happy for the:dancer: 3lbs off. byebyebye 3 pounds.:wave:

12-08-2012, 12:14 PM
My piece on Huffington Post is up! And it mentions Beck!

A Librarian's Tips For Healthy Holiday Parties (

It would help me out if you click through, comment if you care to, and share the link. I'd like the Huffington Post to invite me back!

WI: -0.05 in kgs, Exercise: +20 255/1400 minutes for December, Food: 80%op, Read my Advantages and Responses: yes

12-08-2012, 12:20 PM
Good Morning, Coaches.

I read my Beck Book earlier this morning, instead of leaving it to the evening. I ate my oatmeal and walnuts, separated off one third of it in my bowl and left it there, uneaten -- the Day 17 exercise. I have planned yoga this morning. It is interesting my resistance to exercise these last few weeks. I am usually very conscientious. But I'll continue to take my OP eating and just gently work back into my regular workout schedule.

I have the first of three holiday parties to go to tonite. This is not a big food challenge. I don't like the food usually served. I just need to remember food will not make the party fun. Food is not a solution for boredom. Take the time to just "be" with DH and DS with no judgment of others.

BBE: "For unto us a child was born..". and then three minutes of hiccup-like melody lines. I have sang the Messiah several times. I was burnt on it but now I think I might be ready to go back. I have my own score.
Nationalparker: I am a WW surviver. I would eat 10 laughing cow ice cream sandwiches instead of one piece of salmon. Not good. Still, I am grateful for the knowledge it brought me.
onebyone: I can relate to the feeling that the meeting doesn't bring much to you, that it is just a statement to yourself. I agree. For those of us who have dieted for 40 years it is difficult to remain open to learning something new. I was a child sitting in a WW meeting. It makes me sad to think how long I have suffered the pain of my complusive overeating. But I am grateful for the freedom I have experienced with Beck.

12-08-2012, 12:21 PM
"The Eagle Flies on Friday and Saturday I go out to play...

Hey Everybody!

Feeling great: eating mindfully, reading advantages, other cards, making my schedule and playing the hunger game today. Credits abound!

Have a great day!

p.s. gardnerjoy: I am a librarian as well although I am no longer working as one. Congratulations on your article!

12-09-2012, 06:07 AM
Diet Coaches/Buddies – The scale reading continues steady which lifts my spirits to concentrate on my Beck Strategies. At dinner last night, baklava walked in with my DS and I had . . . NONE - CREDIT moi. Yep, I turned down baklava as if it were a dessert that I could have anytime. Just googled it to find that the 1 inch cubed size is some 334 calories. I only have to ignore such ten times for the equivalent of a pound of body fat. I knew that I had planned a California Navel Orange for my evening snack. It was a joy eating it knowing that it had saved me from the baklava.

Biggest CREDIT moi comes from de-boning the remainder of the whole chicken. I separated the remaining pieces, picked the carcass, and packaged into the fridge without a single byte. Not one. Nibbling while picking at a chicken is a lifelong favorite thing - especially those two secret chunks in the back that are sooooooo good. They went in the container for another meal.

onebyone – Waving goodbye to those three pounds. I've never been to a WW meeting, but you nearly bring tears to my eyes thinking of a ten year old boy at one - instead of out playing soccer or something.

Joy (gardenerjoy) – Honking Congrats for publishing in the Huffington Post. I enjoyed the article - you've got a knack for pulling out a jewel from each book.

maryann - Kudos for completing the Day 17 End Overeating exercise. Thanks for "Food is not a solution for boredom" - I need that often. Love the thought of hearing you sing "For unto us a child was born.." - another unforgettable part of the Messiah.

BigchiefDavid – Kudos for "Credits abound!" including posting. Are you referring to Day 12 Practicing Hunger Tolerance?

nationalparker – Nope, there's no chapter on "debits." Beck seems to be strong on getting right back on track - not getting back on track with a burden for past offenses. Kudos for eating in advance of the fun concert.

Readers - chapter 1
The Key to Success

No Lost Causes

The Beck Diet Solution is based on the same plan that I use with my patients who want to lose weight. It works, regardless of your unique psychological makeup, lifestyle, and family circumstances. Whether you're depressed or content, a stay-at-home or working parent, a binge eater or social eater, a dieting novice or dieting pro, the program can help you.

Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), pgs 22-23.

12-09-2012, 09:50 AM
HI coaches.... checking in. The first batch of goodies came in the door Friday night. DH said, "Don't throw these away!" Feeling like a caged animal - I did give in to the cookies at 10 pm. Yesterday was an awful food day. But, today I got up weighed (up) and planned for a healthy day. BTW - DH did take the cookies outside to share with the kids in the afternoon. I did, however, had my fill. *Sigh*

Credit for checking in instead of running away.

Have a great day.

12-09-2012, 11:29 AM
Hi Coaches!

A quick check in...we're traveling today after pool AND church. I haven't been weighing since the scale is out of commission but I'll be back at it tomorrow morning. Food has been ok and I'm taking a tangerine to church in an attempt to avoid a celebratory crisco cake, which I know will be there as the church secretary is retiring. credit.

BBE, stellar resistance! I passed up several high cal treats yesterday, too. credit us both.

Beverlyjoy, kudos for checking in, anyway!

:wave: everyone else!

12-09-2012, 12:49 PM
Happy Sunday! Enjoying a morning of getting oddball things done around the house that I've let accumulate through the workweek. DH is working this weekend and I really do enjoy some time to myself. (sounds terrible, i know, but as someone who married later in life, I got used to time alone).

I need to work harder finding things to credit because I'm busy beating myself up for the lapses. SO ... credit for tracking everything yesterday, even the darned 110 calorie toasted bagel thin that wasn't on my foodplan. Today's chapter for me is Changing my Definition of Full. I'm hopeful this is a key for me - when I was eating until just "not hungry" I did GREAT. I need to bring that back.

Goal for today is to get in more water and to add more to my plate and leave it (yesterday's task) ... I read it last night and so haven't practiced that.

Lexiss - what is a crisco cake (do i not want to know?) I've not heard of that before. The name doesn't sound too appealing, though! :)

12-09-2012, 12:55 PM
I never wrote a plan yesterday, but credit for eating the way I would if I had written one.

Extra credit for dealing with a holiday sampling as if I'd thought it out beforehand, even though I hadn't. I kept them small, focused on the healthiest items, and made it take the place of one of my snacks instead of being an additional snack. Also, credit for walking there and back with a friend. And, credit for it being a store that specializes in local products. I can't tell you how happy I am to be within walking distance of this store especially now that my CSA has shut down for the winter. I think I'll be walking outside more this winter, heading over there for fresh lettuce grown in local greenhouses.

Credit for having a written plan for today.

WI: +0.05 in kgs, Exercise: +70 325/1400 minutes for December, Food: NA%op, Read my Advantages and Responses: yes

maryann: I like this: food will not make the party fun. I hope you found something that did make it fun.

BigchiefDavid: I'm also a librarian not currently working in a library. It's kind of neat how you get to keep the librarian title in this profession even when you're applying the skills in a different context.

BillBlueEyes: Are the oranges good? I've been waiting for you to say so before I get my first of the season.
Thanks for your thoughts on the Huffington Post article. I'm so happy that they published it. It's the kind of material and conversation that I want to see out and about more in the world.

Beverlyjoy: you sure have generous family and friends with all the goodies that float about in your realm. But such a challenge! And it seems like the tactics that worked for you last year or the year before aren't going to cut it this year. Do you have new ideas? Need us to help you brainstorm?

Lexxiss: good luck fighting the urge for celebratory cake -- a tangerine sounds like an excellent plan.

nationalparker: my husband and I both work from home. I treasure the moments that I'm home alone!

12-09-2012, 12:58 PM
Nationalparker - WELCOME!!!

You'll find the Beck principles make alot of sense. Folks here are encouraging, helpful, and friendly. So glad you posted.

12-09-2012, 08:46 PM
Lexiss - what is a crisco cake (do i not want to know?) I've not heard of that before. The name doesn't sound too appealing, though! :)

It's my nickname for the commercial sheetcakes which come from the grocery stores. The yummy icings are quite simply crisco, sugar and food dyes. Pretty appealing ? Who would eat crisco with a spoon.....but color it and put it on top of a cake and we all dive in lol

Btw I didn't have any, credit moi!

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

I'm sitting in a quieter than usual living room as the fish tank and the fish are gone to their new home. *sigh* I did not want to give them up. DH finally said "please can you do that?" and I made it happen, overnight. They went to a guy with a 6' tank and he wanted the smaller tank for his 1" ciclids. I asked him if he'd send me a jpg of them in their new home and he did! There's not much more I could ask but I wish I could ahve them back, but not while we live in this place. The landlord demanded, by letter, that they be removed due to the potential damage a leak in our tank could cause. Future disasters. He operates on this level with many things here. I am growing to intensely dislike him. I look forward to writing the letter that states we are no longer legally responsible for any leaks as the fishtank is officially gone. It is important we put it in writing with this guy.

My food has been heavier than usual this weekend. I was afraid to track it, but then I did and I still come out ok. I made some chicken thing that was truly awful today so my dinner was small, and then I made up for it by consuming 200gr of cashews (40gr=1/4 cup). Unusual for me to have that on hand but they were on sale and so they were in the cupboard. I think the other unopened can will go with DH to the office tomorrow. I will stash it in his briefcase right after I post this to be sure that happens.

See you guys tomorrow. I have the potters' guild pot luck tomorrow and the not-so-silent auction event to attend. I am dipping fruit into chocolate. a first for me. I must be nuts :dizzy: 'tis the season

12-10-2012, 12:35 AM
Hello again Beck friends,

Sorry I show up only once a week - will try and do more, but truly I'm trying to spend less time @ computer these days and move many of you I work at a desk/computer a lot and wow it impacts us!

I can report a mostly good week, flat scale but with a brief dip to a new low on this present journey. It was temporary but I know when I see dips on the scale, they portend more permanent lower numbers. I've been working hard to eat at a new calorie level instructed by my nutritionist (lower, natch). Just 100 cal less requires real planning. But it can be done! My workout regimen continues apace and I'm loving how strong and energetic I'm feeling, and how clothes are fitting bitter despite slow going on weight loss.

I made a gingerbread house with my 10 yr old son today. Not the best idea and I nibbled at little gingerbread men cookies and that lovely chemical frosting. However I'd always wanted to do this with my kids and this was the first yr I'd found a kit (Wilton) that was okay for my food-allergic kid. And it's probably the last year he would do it, too - older bro opted out (until it was time to lick down the leftover frosting on spatulas!). The house it beautiful and I'm done my little detour.

I'm also wrestling with "decide about alcohol" decisions, as well as the goodies. I do look forward to a good festive cocktail, champagne or wine at holiday parties. Okay, any party LOL. And my family's fave Mex place (they know us and just put the margaritas on the table for me and dh). My nutritionist said, ahem, you probably can have the margarita (probably 350 cal) or the dinner. I'm quick to run the "not fair!" tape in my head, and I'm constantly pulling out response cards for that. Visited Mex place this weekend. Pre-empted the margarita, tried a lower cal sangria, concluded it's just not worth it. Will start skipping it (focusing Beckwise on: is it really that bad? The pain is in the deciding. I can take it.) Staring down my firm's holiday party this week, will plan wine spritzer and limit that. If anyone has any new tricks on managing alcohol without eliminating it entirely, love to hear.

So many things to comment on and forgive me please if I don't have correct who said what:

Bill - picking a chicken a lifelong pleasure? Oh, I thought I was the only one! Congrats on no nibbling.
Writer Joy (who I think is gardenerjoy but not sure if it's Beverlyjoy)...I LOVED your article and it is so on point for me right now with many holiday 'events' to attend. And congrats! HuffPo not small potatoes!
Lexxis - "crisco" cake LOL! Yes, if I get tempted by those things, I can always try and find the ingredients! Read them, and you will most likely not eat!
Haleyju - I just read the Beck anti-sabotage you posted on the 5th, about gee, I still wear my seatbelt and brush my teeth even when I'm stressed (or busy...or...fill in the blank)....thanks! That's going on a new card!

Nationalparker and Georgia, and BigChiefDavid, welcome. I'm new here too, though not new to the cause, nor to Beck. Georgia, I've seen your blog before...small world...

Wishing you all a great, OP week!


12-10-2012, 12:51 AM
Okay and this is just to see if I now REALLY have a ticker here on 3FC!
(If not, I'm blushing and you all can just ignore!)

Nature Girl
12-10-2012, 01:45 AM
Chickbury, I'm another one who doesn't get around to writing on a daily basis...this past week especially because it was report card time and all the computer work left my shoulders aching. I do, however, follow everyone's posts everynight (that's one finger mouse work) and learn a lot from what others write.
Scale this weekend and down 1 more pound - that is 23 total. It is not fast but it is steady and this is a place I "defy" Beck: even if I had a scale at both houses, weighing daily just doesn't work for me. But hey - I've been weighing every week or every two weeks since June 27 and I've steadily lost 23 pounds without any gains (sometimes a plateau), so what I'm doing must be working!
Two things that are working particularly well: first, I live during the school week in a place with abundant local produce and healthy farm stands, etc. I'm figuring out that the routine is a) go to the farm stand, get what is in season and looks delicious and fits my superfoods plan, THEN go to the chain store and fill in the items not available fresh, organic, in season, etc. I've had some great meals lately this way and haven't ended up with canned kale or something in the process. No frozen "dinners" either!
Second, I was browsing 3FC and got intrigued by the 21 day challenge site. I decided not to get wrapped up in reporting every day online, but I started a four item 21 day challenge last Sunday to re-focus my four core goals that have brought me this far. I made a chart with colorful markers and with the exception of this past Friday, which was horrible in oh so many ways, I am on track with all four goals! This is a good time to do this because it will help me stay on track during the Holiday Eating Season--and I have proof because I lost since Thanksgiving!
Lexxis: I like the Crisco cake idea! BBE's "factory made cookies" put that temptation in perspective, and Crisco cake will help, also
Gardenerjoy: Loved your article and your photo - that's not at all how I pictured you! (How do we do that--get pictures of people in our mind???)

12-10-2012, 06:56 AM
Diet Coaches/Buddies – Terrific on plan eating day, CREDIT moi. Big deal that I ignored factory-made cookies at social hour in the morning, bigger that I also ignored some broken cookies in the kitchen. Broken cookies are usually a done deal for snacking off plan since they call me big time, being a noble service to mankind that I’m eating them. Then, empowered by my resolve, I wandered through a crafts fair where every booth had a candy dish with foil wrapped chocolates – I ignored EVERY SINGLE ONE, Not About Me, CREDIT moi. I felt so good about my day that when top shelf dark chocolate appeared at dinner, I happily accepted a small square and relished it. Good stuff. Savored. My regular evening snack was a California Navel Orange – the first of the year to be that unbelievable quality. (Yesterday’s was a disappointment.) Another minor CREDIT moi for leaving some pita chips on my plate at dinner last night - I rarely leave stuff like chips.

Exercise was lifting the Christmas tree from atop the station wagon to the back yard to rest in a pan of water till it goes inside next week. I looked weird limping with my leg in a cast carrying a seven foot tree on my back, but it wasn’t difficult – I’ve done it for years without a cast.

onebyone – Sending supportive thoughts for the sadness of your fish sent to a new home. Kudos for making that choice given the weirdness of your landlord. Cashews by the handful were a daily event for me before my journey - I'm not fond of them being in the house these days.

Joy (gardenerjoy) – Lovely notion of dealing with a holiday sampling. Like being reminded that holiday foods can be enjoyed if we keep our perspective. [Finally a terrific California Navel Orange - the one bought on Saturday. The previous were bought earlier. Took longer this year.]

Debbie (Lexxiss) – Kudos for a preemptive tangerine. I, too, relish your name, "crisco cake" - it helps me remember reality.

Nature Girl – Congrats on those 23 pounds, especially since you did it the way that fits your style. Neat to think of you buying all those local, organic veggies.

Beverlyjoy – Ouch for uninvited guest cookies. Yah for a DH who distributed them to the neighborhood kids.

Chickbury – Such clear thinking, "The pain is in the deciding. I can take it." Methinks your statement encapsulates why Beck is so insistent about planning. Good luck with "decide about alcohol" - it's a challenging decision. Kudos for making the gingerbread house with your DS while he's still young enough to do that. They're never young again.

nationalparker – Terrific memory to reinforce, "when I was eating until just "not hungry" I did GREAT." Yep, credits for the half-full trump beat-ups for the half-empty.

Readers - chapter 1
The Key to Success

No Lost Causes

In the past, you may have been able to make short-term changes in your eating habits to help you lose weight. But when the going got tough, you abandoned those changes because you didn't know how to talk back to such sabotaging thoughts as:
Dieting is too hard!
I have to eat this. I have no self-control.
I don't want to hurt her feelings, so I'll eat what she made.
I don't diet when I'm stressed.

Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), pg 23.

12-10-2012, 12:09 PM
Frustrated by today's bump up on the scale because I was so sure the number was going to be down today. I can't believe I still think like that! It's just's just's just data.

WI: +0.15 in kgs, Exercise: +50 375/1400 minutes for December, Food: 90%op, Read my Advantages and Responses: yes

Thanks, Chickbury! Yes, gardenerjoy = WriterJoy (which happens to be my username at NaNoWrimo -- LOL!). My alcohol tip for the rare fine dining occasion is alcohol or dessert, not both. But that's not going to help for more frequent Mexican dinners. I would never have guessed 350 calories in a Margarita. Wow!
Congrats on the ticker!

Nature_girl: LOL at "this is a place I "defy" Beck." I think it's useful to defy in one or two places. I'm still reading when I eat even though I "should" eliminate the distraction. Breaking one rule helps me feel better about keeping others.

BillBlueEyes: thanks for the orange update! I'll buy oranges as soon as my current stash of honey crisp apples are gone.

12-10-2012, 12:46 PM
Good day, all! Another dreary midwest wintry day here. I am SO governed by the sunshine - so feel a bit blah on the gray days.

Planned my meals for today and it feels good to get back into that routine. Dinner will be turkey tacos with plenty of lettuce, tomatoes and onions. Lots to do this evening, so I hope my mind won't be on snacking.

Went through our work kitchen and a gorgeous cinnamon coffee cake is sitting there ... I hit the restroom and then suddenly remembered the NO CHOICE response, so went back through, made my cup of tea, and it wasn't tempting me at all. So credit on that. Beck is right in that the wavering thoughts about something are stressful in a way.

Saw a pound loss on the scale and am pleased, but will wait to see it a few days before accepting it.

I wanted to share this link - speaking of savoring food. This was written by a 3fc member last year but I reread it often as a reminder to savor what we have:

12-10-2012, 02:11 PM
Good morning coaches,

I had a good weekend with a friend of mine and came home to see a loss on the scale. This made me think about how I managed the weekend. I ate exactly what I wanted to eat. Ate when hungry, stopped when satisfied. Moved my body. Took time to get a massage, went for a mani/pedi, got a good night's sleep. It was a wonderfully refreshing mini-break for myself. I realized how much I still overeat due to stress. It's the whole reason for my overeating these days!

I just got back from a quick run to my son's place. I went there because a friend of his was supposed to meet with him this morning but my son wasn't answering the doorbell, the knocking, the phone. His friend came to my place wondering if my son was here. I called and called, then decided to go over and figure out what had happened. I was stressed! Turns out he had gone to bed quite late (GAMING!!!). So then I was angry!

As I drove home, I was considering stopping at Starbucks for a big cup of coffee with cream, maybe a breakfast sandwich, or even one of their egg salad sandwiches...I have already had a good breakfast and I am not hungry! But the stress set me off.

So glad I came here instead. I've decided I need to spend every weekend pampering myself some, and take extra care during the week so as not to let the stupid little daily stressors get the best of me. And I'm counting this as a good lesson.

Hope you all have a wonderful day! Thanks for listening!

12-10-2012, 05:00 PM
Hi coaches/friends... finally, yesterday was an on plan day. Credit...YAY. We had a pasta dinner with all the trimmings. I had to pull all of my resistance techniques out of my hat to get through it. It was really tough.. but, I perservered.

Yesterday I wrote it all down, drank lots of water, did my exercises, always left a bite. Credit. I went to bed early.. just easier than facing any evening eating.

I've still got a cold, sinus, swollen glands... ready for them to get better.

Good news... I got my bloodwork back. Triglycerides were 443 - now 239. They need to get below 150. Cholesterol was 232 - now 182. That's in three months. I am pleased. Credit!!

I've been reshearsing for some programs this week.

gardenerjoy said: you sure have generous family and friends with all the goodies that float about in your realm. But such a challenge! And it seems like the tactics that worked for you last year or the year before aren't going to cut it this year. Do you have new ideas? Need us to help you brainstorm?
Well, new ideas - I don't know. Try to avoid situations, if possible. Get the goodies out of the house.... maybe in DH's trunk!! That would be different. LOL I have to decide whether I will make the traditional Christmas goodies that DH's mom made for years. It's a tradition. We can talk about that tonight. I could always tell folks that I am pre-diatbetic. It's not true. However, folks really respect you not wanting sweets for that rather than for losing weight/health. It's crazy. Does anyone have other idea? Thanks.

Hope everyone is doing well.

12-11-2012, 06:28 AM
Diet Coaches/Buddies – Another on plan eating day, CREDIT moi. Getting a string of these in a row here feels good. I skipped my morning snack just because I didn't feel like I needed it - which raises the question of when's the last time I really needed food, LOL. Today's the day I increment my monthly counters, CREDIT moi. I'm convinced that without the Beck strategies and 3FC I'd have become bored with this journey and regained all the weight by now.

Minimal exercise. Between the slow recovering cold and the rapid recovering broken leg, I find it easy to avoid going outside in the rain. I did make it to the library to return Casual Vacancy by J. K. Rowling. I thoroughly enjoyed it. My take is that it's real literature: The characters were real; I cared about their circumstances; I debated their choices; The text was edited (as differs from Fifty Shades of ...). Worth the read.

Joy (gardenerjoy) – Did you click your heels three times when saying "It's just's just's just data."

Beverlyjoy – Welcome on plan day with Kudos for "all of my resistance techniques out of my hat" to get there.

Georgia (geoblewis) – Wonderful two tales: a time of equanimity and a time of adult-child-caused stress. Kudos for choosing 3FC over Starbucks indulgence - we're fat free and gluten free, LOL.

nationalparker – Enormous Kudos for ignoring "a gorgeous cinnamon coffee cake." The bigger they are the more attractive they appear.

Readers - chapter 1
The Key to Success

No Lost Causes

The set of psychological strategies in this book will help you in many ways. You'll learn how to resist the urge to overeat when you're confronted with cravings, hunger, stress, social pressures, and myriad other problems. You'll learn how to follow your diet and exercise programs no matter what happens. You'll learn how to think like a thin person. These strategies take practice, but in time they'll become automatic.

Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), pg 23.

12-11-2012, 08:18 AM
Hi Coaches!

Checking in....weighed this morning, down from yesterday which was expected since I skipped dinner and instead rested a very sore knee. I don't know what I did to it but knew it needed to work today at work. credit for 12 hours of rest not usually seen by moi.

BBE, kudos on yet another month for your ticker! Stellar op!

12-11-2012, 11:03 AM
Hey Everybody,

My wheels fell off after my 18-plus-work day on Saturday, but I'm back on the bike and forgiving myself. Credit! I ate a slow, sitting down, mindful breakfast this morning and I will try to make the time to plan and execute.

Looking forward to starting my diet tomorrow and planning my meals. Thanks for all the great support.

Until that time...

12-11-2012, 12:35 PM
Checking in before my day gets going. Starting off on plan and focused is nice. Kitchen is clean, bed made and room tidied. I've got a meeting with a promising new client in a couple hours and I'm excited to work with them because it's another health food store, which seems to be turning into my niche. I like focusing on businesses that support my interests and goals.

Not exercising till the evening Pilates class, but I'll be busy all day. I need to make a decision on lunch or I'll be tempted to make a decision that doesn't support my goals. Hoping there will be good choices available to me today.

Have a lovely day, everyone!

12-11-2012, 12:49 PM
Hello! I'm on Day 19 here and it's Stop Fooling Yourself. I think i skipped a day of reading but going slowly and reinforcing these thought processes is a good thing. A few of them hit home for me - It's free ... I'll make up for it by eating less later ... I'm celebrating, among others.

Feel rather virtuous having strung together several days on plan, rather than another Day 1 every few days. Hoping I can keep this up. Or rather, planning to keep this up!

Credit for tracking everything yesterday and allowing myself one cookie that I registered as 150 calories (baked for DH to take holiday treats in to work - yes, one of THOSE) ... and then put it in the recipe calculator and it was 115 calories. Finding the planning of dinner difficult - not sure why. I will plan that at lunch today, so i'm not tempted by the fridge.

Scale was still down that elusive pound, so i'm hopeful that it's going to hold a bit and trending down, vs. up. Exercise has been very intermittent - with darkness falling so early, I just want to curl up and become a hibernating bear. I have no excuse - we're members of a great (but MOBBED) gym, and live near a trail that we walk together some evenings when he's not working and I have a good treadmill that I used daily before I gained all this weight (see a connection? sheesh!) :) Need to get crackin' on that.

12-11-2012, 01:53 PM
Hi coaches/friends - Yesterday was a healthy day... always grateful for that! I planned/measured/logged food, did my exericses, drank lots of water, always left a bite, got healthy food to keep in the house, & took several deep breathes before each meal or snack. Credits!

I went to bed early. Thus, no extra eating then. However, I woke up at 2am. I couldn't fall back to sleep right away. So I had some warm milk and chamomille tea. I finally fell back to sleep in the recliner. I am not concerned about that 'extra milk'.

Yesterday DH and I decided we weren't going to bake any of the traditional Christmas goodies (His mom's raisin & nut bread and butterscotch & sugar cookies) I was really excited. I figured I could make some hot cocoa mix and jar it up to give as a 'homemade' present. I don't think I'll be tempted to binge on it. BUT - today, DH changed his mind. So, we have to figure out plan B.

I am still dealing with feeling sick. At this point it's postnasal drip and few other things. Ready for it to be gone!

I am reshearsing alot today for my performances tomorrow.

I hope you are all having a nice day.

nationalparker - I agree with you... planning is so important. I think when we plan our whole days meals/snacks in advance, then we don't have the food thoughts spinning around in our brain.. saying..."What should I eat next?" Glad you have put some healthy days together! Credit.

geoblewish - glad to here you've started the day focused. It really helps. Hope your meetings go well.

bigcheifdavid - kind of exciting to actually doing the food part. Dr. Beck has a good way to get you/us ready for it. Credit for your slow mindful breakfast and hopping right back to healthy foods.

lexxiss/debbie - ouch, sorry to hear of your sore knee. Glad that it didn't cause any overeating. YAY

billbe - you pose the ultimate question: when's the last time I really needed food, LOL It's a big reason we are all here! Credit for your many on plan days! Congrats on another month of food sanity with Dr. Beck.

12-11-2012, 09:30 PM
For two days, I've been following this plan: holiday stress = holiday treats. The problem with that math is that it doesn't add up to me weighing the same or less on January 1 as I did on November 1. I made some progress on that this month and now I've stalled. It's time to make it start moving in the right direction again.

Beverlyjoy: I think part of the solution for me is going to be to focus on the treats that are healthy and let the rest go. For me, pomegranates and oranges are a celebratory part of the season. So are soups made from butternut squash or sweet potatoes.

12-11-2012, 11:55 PM

I totally stress ate today. Got news that dh's father is in palliative care with pancreatic cancer. He is uncoscious.unable to speak. Dh wrotehiscfather iff 25 yrs ago. It is still his father. I would like to have a few words with that n
Man even though dh has decided against a bedside visit. He also says he won't be at the funeral this all remains to be seen.

I ate over the tension and the feelings toward my own absentee father: 36yrs since I saw him. Got a xmas card 33yrs ago. I will visit this summer. I have been planning this anyway. Don't want it under deathbed circumstances.

I ate an extra meal today. Had takeout for dinner. Ate the leftover choc chips from my potluck contribution last night. Didn't track or weigh. Did come here do have a plan for tomorrow. Did stop eating. Credits x 3.

All is well inspite ofthis... or rather not as bad as I feared. Sorry fot the typos. Using a tiny tablet. Argh.

Night everyone.

12-12-2012, 07:52 AM
Diet Coaches/Buddies – Boring, I did another day on plan, CREDIT moi. And that included skipping two snacks and having only my evening snack of a much anticipated California Navel Orange. I turned down an offered Two-Byte-Belgium-Chocolate Brownie from Whole Foods after dinner, CREDIT moi. It's so easy for me to just take one (it's only "two bytes") as a small diversion. It matters to my attitude to stay on my path. I'll see brownies again.

Exercise was an excursion to the bank - me and my cast walking slowly - CREDIT moi. I got the gold-toned dollar coins for our Christmas Stockings. It cracks me up. Ever since I substituted dollar coins for the gold-foil-wrapped milk chocolates that were always in the toes of the kids stockings (as they were in mine as a kid), they've come to anticipate the dollar coins. These are adult kids and five dollars doesn't buy much in their lives, but these are their Santa coins.

onebyone – Sending supportive thoughts for the rush of feelings about fathers and father-in-laws. Super Kudos for your own work at resolving your family ties. I hope you are able to help your DH find peace.

Joy (gardenerjoy) – Yay for, "pomegranates and oranges are a celebratory part of the season" - like being reminded that my Oranges are a celebratory sweet. My reptilian brain thinks that baked confections are the only sweets.

Debbie (Lexxiss) – Resting a knee is so smart - and so hard to squeeze into real life. Kudos for taking care of yourself.

Beverlyjoy – Good luck at your performances today! (I'd say "Break a leg" except I'm not using that phrase lately, LOL.) And good luck, also, finding your own path through the Christmas goodies. It's possible to plan to have just one of each even thought the feelings are to just gobble.

Georgia (geoblewis) – Yay for new clients to keep the system flowing. Kudos for planning lunch before you face the menu itself.

BigchiefDavid – Happy first day of your diet - joyful day it is. What diet are you doing? Eighteen hours is one long day.

nationalparker – I love the Fooling Yourself thoughts, "It's free ... I'll make up for it by eating less later ... I'm celebrating" - I cringe every time I read them since I've done (do) them all. Can't think of a better exercise than walking a trail with a soul mate.

Readers - chapter 1
The Key to Success

During the past 20 years, I've learned through trial and error what works and what doesn't. During this time, I discovered a number of crucial factors. For example, I've found that to lose excess weight and keep it off, it's important to do the following:
Choose a nutritious diet.
Create time and energy for dieting.
Plan what and when you're going to eat.
Seek support.
Deal with disappointment.
. . .. . .

Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), pg 24.

12-12-2012, 10:50 AM
Checking in and am actually fairly proud of my day yesterday. I planned it out and enjoyed homemade pizza for dinner and i STILL came in a bit under my calorie allotment. There are few foods that I love more than pizza, and we have it rarely. Don't order it for delivery, no "fast food" pizza - it's usually homemade or from one of two good italian spots. (I will choose pizza over chocolate or cake or ... you name it!) I splurged and used hot turkey italian sausage, cooked and crumbled it and mozz/parm/romano and onions and ate until i wasn't hungry and left a square on my plate. That was the challenge to myself. DH kept saying, just enjoy it, don't deprive yourself, we don't have it often, etc. I know he means well, but I said I will have that particular slice today. :) I typically just make a nice cheese pizza, or one with peppers/onions, so we both enjoyed the treat of meat.

Glad that I counted everything and measured it all - that allowed me to not beat myself up for just thinking I was indulging when in fact, i was on track. Credit.

Today is "Get back on track" in the book for me - that's not really ever been a challenge of mine - i rarely have a BIG eating day - it's more like a bit more day after day after day after day. SO credit that I've been on track well, today makes a whopping week! I've got a ways to go to get where you are, Bill!

Today is lunch out with a friend, and I'm not sure where we're going ... usually I have a few places in mind that we can walk to but today I've worn boots that I don't want to be hoofing it around in. So we'll see but I'm committed to ordering wisely and leaving a bit. My plan is iffy today so need to be cognizant that dinner needs to be ON TRACK.

OneByOne - you have had such a tough time here lately. Having to find a new home for your fish/aquarium - that would have made me sad/lonely. And now to be facing such a challenge with your Dh's father. There are no easy answers, and for you, too, facing the situation with your own absentee father. Do you journal at all? Do you find comfort in getting things out on paper, even if never to be reread? Could you use that as an outlet in the evening? It's super hard to pass on the treats at this time of year, let alone be under all the personal stress on top of the regular holiday stress. Hang in there and good job on checking in and planning for today! Just wanted to pop in with that. How stressful.

12-12-2012, 01:34 PM
Credit for weighing in even though I knew it would be up. Credit for weighing in every day this month! Credit for a written food plan for today.

WI: +0.2 in kgs, Exercise: +60 435/1400 minutes for December, Food: 70%op, Read my Advantages and Responses: yes

onebyone: Sorry for the situation with your father-in-law and your own father. Grief issues, there, no matter --and because of-- the absentee status. Sounds like the kind of emotion that can flow into artwork. Although, not necessarily the kind of artwork that sells.

BillBlueEyes: LOL at real gold coins. One of the reasons that I can convince myself that an orange is just as much of a Christmas treat as higher-caloric items is because there was always one in the toe of the stocking. Also, nuts that you have to crack. Maybe I should get some of those....Cracking tends to slow down my nut consumption.

12-12-2012, 02:02 PM
Hi Coaches

Well the only child of DH's father who thought she might go see him before he dies has decided to pass on that opportunity. She said this morning "I'm not going to put msyelf through that". DH was not-so-secretly pleased that the three biological children of that man have all decided to pass on the death side visit. What does that tell you?

I am forced to accept everyone's position on this event. There are reasons for their actions here. They were all made super-unwelcome by the second wife. The father entered a heavy religious cult. Thye were to conform or else and they did not. So they were out. I didn't realize but the father had two other kids, both brought into the second marriage. He adopted one, not the other, whose father is still living and in touch with his son--at least 20+ years ago when this was all current events. DH summarized this whole chapter by "OK so you get the news that you're dying and so you make the bucket list of who to say what to and we weren't on it. So f u 2." Can't argue with that.

I am *sad* though that this is how that will end. A united front by turning away is not what I would wish for them. But it's not my deal. Here I am, at times CONSUMED by my desire to help others, not just family, but to dig deep and help, and I never want people to ... what? be mean. I feel like this is ultimately *cruel* - understandable, yes, but cruel. They get the last say, as all of those who continue to live do, but what? Is this right? Cruelty met with cruelty is not my answer to things. I am too other focused and was trained to be that way so even my own reasoning is suspicious. I could use a bit more self-preservation instinct. Anyway. I do hope someone goes to the funeral. I would like to go, curiosity is a big factor here. But I leave these decisions up to DH.

Ate some choclate coins I got for my birthday from MIL this morning. Not too willing to not eat that stuff today, but, thankfully, that's the last thing of that sort in my environment. WW tomorrow. Will have to take the lumps my behaviour will show on the scale. Is ok. I am a) not that number on the scale and b) it all changes therefore no number is permanent.

Finally making progress on these two canvases that have stumped me. #1 is almost done--#2 is very similar so it bodes well to be finished by tonight which is my goal.

UPDATE: got the call that DH's father died. DH continues to say he's not going to the funeral. Siblings may yet go. I did encourage DH to take the time away from work that is offered to him re: bereavement. He wasn't going to but I think it seems weirder to not take it, given people know your father is dying, than to take it. Plus I am suspicious of his reaction and I would rather he take the time off and if he is truly ok, he could use the time to relax. He's been pretty stressed out. So he sent the email and he won't be in until Monday. He may yet be called upon for family support of siblings so I think it's the right thing to do. Weird that the death of a parent is so emotionless and more calculated than organic gut reaction. I think I may be more sensitive due to the fragility of my mother's situation and my constant awareness of it.

I did manage to complete the paintings I set out to today to about 98% complete. The skin tones need tweaking and the big rock in one of the paintings needs to look more rock-like--the other rock needs a bit more definition. I'll finish them up in the morning and let my client know. He'll be happy to hear they DID get done before xmas. One more commission to go: a rendering of Jimi Hendrix for a teen. Fun! (and I could use some fun about now...)

Thanks for listening.

12-12-2012, 03:30 PM
It really sounds like you're stuck in a tough situation emotionally. The mental things going on would drain the energy out of me. It makes you wonder, if someone DID go to visit him at his bedside, would he turn them away as a last "push/insult"? That would be so very hurtful. It makes you wonder why we as humans play all these headgames and emotional games with each other. Good luck with WW tomorrow. It's just data. You're right.

Did well at lunch today - turkey sandwich - and left half my bun and 1/3 of the small order of fries. Now to have that be the ONLY indulgence today. Credit. I need to plan dinner now that I know what lunch was out - no idea if she was going to pick a spot. In the end, I picked a locally owned spot that has small servings and felt good about that. Fries are DEFINITELY a treat, and I savored them.

Trail walk this evening, and then christmas prep. Have a great one!

12-12-2012, 05:50 PM
Hey Coaches and Pals,

I thought I was going to start the actual diet yesterday, but as my better and more intelligent half told me, it was better to go through the days of the book I missed because of my temporary insanity. So, today I am monitoring my hunger, which is somewhat illuminating. When I actually think and pay attention to my hunger, I find that I am satisfied with less food (eating slower and at the table help as well). Great stuff and credit, credit, credit.

BTW, I've actually started my diet anyway although I'm not to the point of recording my food. It's pretty simple and taken from Michael Pollan's "In Defense of Food." Eat food, not too much, mostly plants.

Enjoy the day and until that time....

12-12-2012, 06:15 PM
Hi Coaches!

We traveled early this morning and I've followed my plan so far today. credit for weighing over there and credit for getting to the store to get the battery for the scale here. OP, today, because I resisted all urges to go out for lunch and ate, instead, at home. I set up an appointment with a friend to exercise at the pool so I'm headed out soon.

onebyone, it is sad to hear that someone is dying and your response is due to your sensitive nature. Kudos to you for understanding that this is not your decision and respecting DH and his siblings. Take care of yourself during this time.

12-13-2012, 06:26 AM
Diet Coaches/Buddies – Boring is good. I could get used to typing a boring report to say that I ate on plan yesterday, CREDIT moi. The big deal was an early evening Christmas Party. There were three tables of top shelf food in one room where I ate enough to be satisfied, but not enough to feel like I was stuffed, CREDIT moi. Venison terrine was new for me as was pumpkin hummus; I had a small serving of each. This is an annual party where I've seriously over indulged in the past. Another room had two tables of desserts; I had exactly NONE, CREDIT moi. As I looked at the delectables dipped in dark chocolate, I didn't want one . . . I wanted a handful. It was a serious signal that my brain is still triggered by mounds of food to think more, more, more. I looked forward to coming home to my planned California Navel Orange . . . which was terrific.

Exercise was a walk to test the leg (disguised as an errand), CREDIT moi. I chose a shoe for the good foot with a thicker sole than the one I've been wearing in an attempt to level my body before I cause back problems. It helped; I need a thicker sole yet so may have to resort to a hiking boot.

onebyone – You could be spot on that your DH might help resolve some of his old feelings if he can help his siblings during this emotional time. It's a rough situation. I wish you both well. Congrats for getting your painting to near completion despite the stress.

Joy (gardenerjoy) – Oh Yes, "nuts that you have to crack" go into every stocking. Unfortunately, the kids find them a pain and just give them to me. I'm left with a large pile.

Debbie (Lexxiss) – OP day, pool, and with a friend - doesn't get better than that.

BigchiefDavid – Michael Pollen's "Eat food, not too much, mostly plants" is just the best quote ever. Kudos for continuing to seriously work your Beck Strategies.

nationalparker – Kudos for standing down Sabotaging Thoughts . . . even as they come from your DH, "just enjoy it, don't deprive yourself, we don't have it often" Homemade pizza is just the best. And Kudos for staying on plan even while enjoying lunch with a friend.

Readers - chapter 1
The Key to Success

For example, I've found that to lose excess weight and keep it off, it's important to do the following:
. . .. . .
View overeating as a temporary problem that you can solve.
Cope with hunger and cravings.
Eliminate emotional eating.
Give yourself credit.
Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), pg 24.

12-13-2012, 09:34 AM
Hi Coaches!

Checking in*credit*. I'm making vegan cookies for the potluck tonight and I'll do a large salad later. I reflected this morning at my progress; a potluck is not an opportunity for overeating but rather is an opportunity for me to get creative with MY foodplan, thus opening an opportunity for healthy food experience WITH a treat with known calories and ingredients.

I DID buy a battery for the scale yesterday which is a step in the right direction.

BBE, interesting as we notice that our brain still wants so much even when we know we are healthier without. credit for standing down lots of goodies! BTW how was pumpkin hummus?

12-13-2012, 10:06 AM
I'm struggling here today - did well with last night's dinner, then ran errands and wrapped until after midnight. But today, there are HUGE gourmet popcorn tubs with the cheddar/caramel blend - not the crummy $8 tins, but the decadent $30 or so tins. As in more oil, more sugar and more fake cheese. And they're driving me crazy. I thought, okay, add it into the food plan and thoroughly savor 1 cup of it, count it, and move on. But the tubs are here and you can hear everyone opening the tin lids, shaking out a brown paper bag, and putting small scoop after scoop in - it's like a sin symphony. I took my cup and then ate half of it piece by piece and noticed, it didn't really TASTE delish. It felt good - crunchy, etc., but ... WHY is that a temptation that I failed to say NO CHOICE to. Grr. No major harm done, Subway for lunch after a volunteering gig and I have been good at skipping any baked chips or that sort of stuff. But I feel I failed on that. (And those tins will be here for days in the communal kitchens.)

Trail walked with DH and pooch last night - COLD. Felt good to get moving, though, so credit there.

Bill - major credits on doing so well at the party! Sounds like a decadent room of desserts. Now I must find the California Navel Oranges too. They sound like they're working magic. We've been enjoying some wonderful gala apples.

Sorry for some long notes... Feel like i'm unloading a few things here.

12-13-2012, 12:05 PM
Hi coaches- checking in. I am happy to say that on my official weigh day, Wednesday, I stayed the same. My food has not been consistently on plan. I will consider this OK for now.

My performances went very well yesterday. We all had fun!

I've made my plan for today. Next week I see the dietician. It would be nice to see a loss from last time.

I told my SIL that I am not doing a lot of baking this year. (we will be there for Christmas) I said it was for health purposes. She said it's fine. She is still getting some pies. DH is back and forth on whether or not we will bake. I told him that a bottle of nice olive oil is really a good gift. "It's not like raisin nut bread." he said. True. We will figure it out.

I hope folks are doing well in the sea of December party/Christmas/Hanukkah/etc foods available.

Plan plan plan some more.

12-13-2012, 12:24 PM
Nice to see a good drop on the scale after a 100% day!

WI: -0.5 in kgs, Exercise: +70 505/1400 minutes for December, Food: 100%op, Read my Advantages and Responses: yes

BigchiefDavid: "Eat food, not too much, mostly plants" was my starting plan. I ultimately needed a little more structure, but building structure on top of that quote was one big step up.

nationalparker: that popcorn does sound like a challenge. Interesting that it doesn't actually taste that good, just has the mouth feel. Could you bring something healthy and crunchy from home? Can you put on headphones and listen to Christmas music to mask those sounds?
No need for this apology: "Sorry for some long notes... Feel like i'm unloading a few things here." That's exactly what we're here for.

Beverlyjoy: glad your performances went well!

12-13-2012, 09:44 PM
Thanks for the encouragement on my diet plan a la Michael Pollan. Today, I played the Hunger Game and it wasn't that bad at all. Not a lot of discomfort and good to know that I can handle fairly easily. Missing meals isn't something I do too often even when I'm sick. Moving fast today, but wanted to check in. Going to see a little Bond, James Bond, and I already wrote a response card for skipping the popcorn. Wish me luck.

Until that time...

Nature Girl
12-14-2012, 03:23 AM
There is some advantage to the fact that other than the grocery store across the highway from school, there are no commercial establishments between there and home. So the craving for late night pizza has to be satisfied another way, as does the idea that I should buy ice cream tonight for my husband who isn't coming until tomorrow night. (We are so clever in our deceptions and self-defeating strategies!)
Re: Christmas cookies: I have been baking the family traditionals and taking them straight to work, to the staff room at the other end of the hall; this way I can do the baking I love, put one cookie in my plan, and get rid of the rest so that neither me nor my celiac DH need to be tempted. I will make his favorite and my DD's (the one remaining at home) favorite right before Christmas.
In our stockings, it is a tangerine or mandarin...often not eaten but definitely required even by grown up children. Also a candy cane, and since DD#3 doesn't eat mint, I often end up buying 5-11 extras in some horrible flavor like cherry or bubble gum because they only come in those red and white striped boxes and we couldn't do without, now could we?
Re: nuts in the shell: we went to a brewery last summer that served a pounder glass full of "whole" nuts and gave you a nutcracker; a good snack at a place like that...kept you busy without gobbling down an entire plate of fried appetizers. Why are almost all items listed on the appetizer menu deep-fried, no matter what the "cuisine"??? :(
Plan for tomorrow: breakfast lunch and snacks: check; dinner: iffy because of weekend visit from DH. Will have reasonable back up plans in mind, based on when he gets here and what we decide to do.
21 day challenge: so-so. Last Friday was horrible, yesterday and today a little sugar leaked into my day; gotta figure out how to refocus that.
I found my old pedometer and I'm going to start wearing it at school to get a sense of just how many steps I take each day --it seems like millions! That is a tomorrow morning goal: calibrate the thing and figure out where to clip it; start collecting steps right away!

12-14-2012, 06:43 AM
Diet Coaches/Buddies – Was on plan enough for the day, CREDIT moi. Hit a bump at Trader Joe's where I gobbled a sweet tiny cube of something - as if I'd never eaten before, LOL. I was led by a T.J. associate to an individual serving of apple pie, "so good, and it's small." It looked yummy; it was small; frozen and heats in a few moments. In short, ideal! Then I looked at the back - 360 calories with 50% of your daily allotment of saturated fat. Good grief!!! No thank you, Trader Joe's.

Walked about a bit, CREDIT moi. It suits my style to hustle across a street when cars are waiting. But hustling is not right for me and my cast. So I smile and limp at cast speed. Folks are amazingly patient with me. I'll miss that courtesy when I rejoin the fully walking.

Invited to Eighth night of Hanukkah tonight. My challenge is to fully participate in a joyful ceremony without participating in the HUGE eating portions.

Joy (gardenerjoy) – It does seem neat when the scale reflects behavior - especially since we're so good at remembering the other times.

Debbie (Lexxiss) – I'm taking this with me tonight, "a potluck is ... an opportunity for me to get creative with MY food plan." Love it. [Pumpkin hummus was good - not spectacular. I'd have it once a year in the future but wouldn't fight for it.]

Nature Girl – Huge Kudos for planning exactly one cookie from a batch. You cracked me up with, "but definitely required even by grown up children." Mine require the nuts - complain loudly even if skipped - even though they always leave them for me. Yay for childhood memories that we've created for them.

Beverlyjoy – Yay for performances that went well. Makes my heart soar knowing that you're back in the saddle.

BigchiefDavid – How was Bond, James Bond? It's on my list, sans popcorn, of course. When I hear his name I immediately think of the Queen of England parachuting into the Olympic Games, LOL.

nationalparker – Ouch for the combination of HUGE, decadent and hearing it scooped up - makes a challenge. Love those Gala Apples.

Readers - chapter 1
The Key to Success

You don't know how to do all these things - or how to get yourself to continually do these things - but you will.

Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), pg 24.

12-14-2012, 10:40 AM
BBE, great job standing down those apple pies BECAUSE you read the label first! Kudos-label reading is a very effective strategy for me.

gardenerjoy, yay for a scale that moves with an op day!

Nature Girl , yay for reminding yourself of your tricky maneuvers-buying ice cream a day early...I do that, too.

Beverlyjoy, glad to hear your performances went well. Kudos (belated) for such stellar improvement in your numbers from your bloodtest! It is sure a eye opening reason to keep forging ahead. Re: the raisin nut bread....would DH opt out for just one year?? Could you make and freeze immediately?? I (just me) might consider giving my DH the and say "your turn" then head out for the day. :lol: Chuckling a little bit BUT acknowledging that we, as women, have a lot of responsibility put on our shoulders as to all these "traditions". I've just spent the last few days baking, shopping, boxing, writing personal notes and getting everything mailed....not to mention prepping for DH's party last night. He mentioned to me this morning he feels "well rested" right, not so much, AND "tired" is one of my biggest triggers. Anyway, just a few thoughts and I know you'll think through your decision. credit.

BigchiefDavid, I've been thinking more about Michael Pollen and his statement since you posted. Kudos for your jumping in on this thread and posting your progress every day. It's a great habit!

nationalparker, how's the popcorn project going? I liked gardenerjoys crunch. PS I encourage you squelch that sabotaging thought "I feel failed" with a positive response. You posted here about it. credit.

Me, did quite well at potluck last night. I ate MY salad My dressing My nuts My cookies and a serving of a mexican casserole, brought by a friend. I wanted to try a piece of cranberry bread and found myself searching for a small corner. Glad I didn't take the whole piece it wasn't very good. Battery installed in my scale....think I'm going to find a small piece of plywood for next time. I'm not weighing here and I know the reason why....the scale only weighs properly on solid floor...the entire place has carpet except for the kitchen and DH's bathroom, neither spot do I feel comfortable at 4 am in my birthday suit. I'll work on that for next time. credit.

I didn't put all the cookies out last eve, even though I brought them all. There were leftovers in the bowl which I left for the hostess. The rest I have bagged up for the freezer and I'll take them to my work party next Monday eve. It's great motivation for me not to eat them because then I'll have to bake again. credit.

12-14-2012, 12:15 PM
Today's weight gain brought by a home-made and home-grown Chinese supper and too much of my own home-made bread. It's weird that I don't feel as bad about that as I did about overeating chocolate earlier in the week. Bread and soy sauce happen in my life and I'll find ways to deal with them. So does the occasional chocolate, but a chocolate binge? That's where I draw the line, apparently.

Credit for getting one last meal of greens from my garden. Credit for continuing on schedule to do the 30 Day Shred workout video 30 times in 60 days -- it's helped to have a small Twitter posse doing the same. That's a new one for me!

WI: +0.85 in kgs, Exercise: +50 555/1400 minutes for December, Food: 80%op, Read my Advantages and Responses: yes

12-14-2012, 12:24 PM
Good Morning, Coaches. I was trying to catch up on all the posts and got a little overwhelmed. The holidays always prompt people to reach out more for connections. Posting is a good way to remind myself of my priorities. Three Holidays parties in three days. Yikes. The scale showed no gain, credit but I didn't add my food into my fitness pal yesterday. Today I will. Finally had a good night sleep last night-- credit for going to bed early and taking DH up on his offer to take DS to school. Credit for cancelling the 4th straight xmas party tonite and staying home to do Xmas Cards.

I have finally received a pass for my third semester MFA in Writing Program. I have anxiety about who my last advisor will be. I struggled SOOOO much with this last one although he gave me a glowing review. Anxiety makes me hungry. I am reminded of my sponsor's definition of discontent: Losing something we have, not getting something we want. She would laugh and say in the end, "God runs a perfect balance sheet. We wake up with everything we need and go to sleep with the same despite any gains or losses during the day."

Love the Crisco Cake, Factory made cookies and Chemical Icing titles. It will help.

12-14-2012, 01:20 PM
I just put up a new challenge in the Challenge thread:

Anyone reading Beck now would be a good candidate to participate. Or, anyone who wants to read one or more other books to support the weight loss journey.

12-14-2012, 07:51 PM
Hello! Checking in late today - but while it's not been a planned eating day (brunch out and that covered breakfast/lunch and while not the healthiest, it wasn't a pit). Stepdaughter is here this weekend, and we'd already planned chinese food from a local non-chain non-frying establishment. Each portion we split in two and it works well. Still sodium-filled, but not a guilt-inducer. :)

Walked a lot today and have planned the trail later tonight in the dark and under the stars. We saw the meteor shower last night driving back around 2 a.m. - I wasn't aware of one until the fourth shooting star (and four wishes!) and then DH looked it up... ahhh...okay. Which brought us to our travels to Montana this summer and how splendid and stunning the stars were out there on the clear nights, so far from city lights. Wonderful memories.

Am planning to try a few recipes for gifts (chocolate dipping spoons and miniature gingerbread houses) this weekend. Hopeful they'll turn out gift-worthy. At least with that, there is no sampling like cookies.

Need to plan tomorrow's meals, though. And get out early with the dog for a good walk before the rains settle in for the weekend. But it's rain and not snow, so yay!

Will have to check out the reading challenge! I would like to get technologically savvy and learn how to download things on my ipod and listen while i walk at lunch - need to get moving more. Lots of sitting in my job.

12-14-2012, 08:07 PM
Day 3 post-vacation ---I'll start by giving myself credit for posting. It's been tough to get myself back into the mode. The trip to DC was great. Weather was relatively nice and there were absolutely no problems or disasters. I would like to say I feel guilty about all that I ate, but I don't. We walked and walked and I actually came home at the same weight as I was when I left. Considering everything I ate, that's a miracle. What I do need to feel guilty about is what I have done since I got home. Exhaustion and stress are not conducive to mindful behavior. So here I am, making another start and trying to get back on plan. Tomorrow, it's back to tracking all that I eat. Boy, it's easy to get out of that habit.

12-14-2012, 08:08 PM
and in case you have missed the tips, here is today's......................
December 14, 2012 - Friday Weekend Warm-up

Achieving a really big goal (like losing and maintaining weight) is really a matter of achieving many smaller goals along the way. This weekend, commit to a smaller goal, like eating everything sitting down or deciding in advance when and how many treats you’ll have. Eventually the small goals lead up to big ones!

12-15-2012, 06:40 AM
Diet Coaches/Buddies – I know it's hard to talk about any subject other than the one we're talking about everywhere else, but here we gotta keep going on our accountability.

I aced the eighth night of Hanukkah last night, CREDIT moi. It was a small gathering and we were chastised for not consuming sufficient appetizers. Then dinner turned out to allow modest portions, including veggies - I was thrilled. I had only one rip of challah bread and a tiny portion of the cranberry tart for dessert. The service was fun. The story was told by a young teen with corrections by her older sister.

Joy (gardenerjoy) – Yay for "one last meal of greens from my garden" - you do seem to be able to stretch it out.

Debbie (Lexxiss) – Cookies left with the hostess is just the right place. Kudos for allowing yourself the taste of the cranberry bread without eating a whole slice.

maryann - Congrats on the pass in your third semester of your MFA in Writing Program. That's a lot of Christmas parties.

HaleyJu - Great reminder, "Exhaustion and stress are not conducive to mindful behavior" - I need that one. Sounds like you made your D.C. trip an exercise trip as well.

nationalparker – Love the thought of stars over rural Montana. Sounds like you found a way to have Chinese and stay your path at the same time.

Readers - chapter 1
The Key to Success

With the Beck Diet Solution, you'll learn one new skill every day. By the end of six weeks, you'll have learned everything you need to continue losing weight and to be on your way to keeping it off - permanently.

Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), pg 24.

12-15-2012, 09:42 AM
Hello Coaches!

Yes, BBE, sadness here, but it's a responsibility to live our best life and accountability is important for me, too.

Yesterday I put the new battery in my scale and did not like the number at all when I gave it a shot. I then moved the scale to several more locations and never did get the same number...a 4 pound variance. credit for trying but I think I need a new scale. I weighed again this morning with the reliable Work today, I'll take my orange. Leftover goodies are in freezer as planned. Tree is up and lots of healthy food in the fridge. credit for a plan.

Take care all.

12-15-2012, 03:49 PM
Yoga this morning -- credit
Tracking again-- credit (trying out My Fitness Pal as an alternative to the old friend Fit Day. MFP seems to have many more things in their data base.)

The rest of the day is all about school work. And really, I would much rather have a nap!! This is a short week though. We get out Wednesday afternoon for the holidays.

Since I missed a week I thought I would backtrack on some of the unposted tips. This is from Thursday this week.

December 13, 2012 - Think Thin Thursday Tip
If you’ve lost weight and then gained it back in the past, remember that if you want different results, you have to do things differently. Cutting out favorite foods and slashing calories to lose weight quickly ultimately won’t lead to permanent weight loss because it's not maintainable. This time, focus on making changes that you CAN maintain – which makes weight loss maintainable, too.

12-15-2012, 04:35 PM
Hello! A dreary midwest rainy day. Have been working on Christmas food projects all day and now getting ready to move into phase II on them ... need to plan tomorrow's meals - i've slacked here yesterday and today on the prior planning and my game-time decisions are ... um... lacking. Lunch was homemade turkey chili with beans, green pepper, tomatoes, onions, etc., but I took a larger serving than I needed and ate it all. I could have stopped earlier when no longer hungry. Need that to CLICK!

Credit for my on plan breakfast and can resurrect the day with a healthy veggie-laden dinner.

Liked the story told by the young teen with corrections by older sister - that makes me smile! I can just picture that! :) Thanks, BBE!

I have been thinking that I need to get my scale reset because it's reading higher than the dr. office, which typically was always higher (and plus I'm wearing clothes there!)... but the process required me to remove the battery and i need to track down a mini screwdriver. Maybe I don't want to... if I'll get even higher results! ack! Good luck with that, Lexiss!

12-15-2012, 05:41 PM
Hi Coaches and Becksters,

So I'm developing new responses and they are (strangely enough because often when I think about CBT, I picture Stuart Smalley, aka Al Franken,) pretty helpful. When I went to the movies (BillBlueEyes: "Skyfall" was entertaining although the franchise definitely wants Craig to be a more tortured soul type of Bond), I wrote a response plan for avoiding popcorn, which was before I read the section in Beck about cravings, and it worked!

Obviously, much of this plan is about practice, the physical act of changing your behavior, and so most folks will already "know" the information contained within. For me it has been revelatory and pretty humbling in the sense of "sure you know something, but do you really know it?" No, I can't say I do until I take it out for a ride. And what a great ride so far.

Yesterday, I read the section about cravings but I didn't get a chance to practice it because I felt no particular cravings even though I went to my wife's Christmas party and there was plenty to tempt. Hmm, maybe in hindsight I was practicing the "No Choice." Good for me!

Tomorrow I start the actual diet although I have been following Pollan's advice for a couple of weeks. My challenge will definitely be to plan in advance and stick with it.

Wish me luck--I wish you luck--and until that time...

12-15-2012, 08:05 PM
Late check-in. I'm spending more time than is healthy on news sites, so it's good to see we're rolling along here as needed.

No plan today, but I'm eating like I had one so good for that. I'm also getting myself close to on track for exercise minutes after being behind most of the month. I even exercised through my second snack time and I can wait until supper now.

HaleyJu: I gained about a pound during a two week Ireland holiday in June -- and then gained about eight pounds in the next six weeks. I highly recommend nipping that post-vacation weirdness in the bud.

12-15-2012, 08:27 PM
Need to haul out my book and stick my nose into it for some support. I made miniature gingerbread houses that perch on your coffee or hot chocolate mug. Cute as all get-out. They're only about 3" big. Then one collapsed. Grr. I ate the roof. Then another one crashed. Another roof eaten. Now there's a pile of rubble among the ones I'd done and I've eaten more than I wanted to ... but in all actuality it wasn't as much as i keep thinking it was. Credit for distracting myself from that rubble that's loaded with cute sugars, snowflakes, etc. :)

Off to clean up the two-room mess i've created with this project. And to brush my teeth to signal end of eating.

12-16-2012, 05:50 AM
Hi coaches.... checking in. The decision is in: no Christmas baking. Yay.

Food is up and down. We went out to dinner tonight and I had salmon, steamed green beans, spaghetti squash and some brownie. It was our annual dinner and Christmas lights night with long time friends. Very fun.

My sister is coming to visit. I am excited.

I've made a plan for today. Credit.

Hope you are all doing well.

12-16-2012, 06:11 AM
Hi Coaches!

An early check in reporting I have already shed my many layers of Colo. winter clothes for an early morning weigh in. credit. Food OK yet will be very happy for the holidays to be over. Another party tomorrow... One of my favorite sayings, (not original) is:
It's not what you eat between Thanksgiving and Christmas but what you eat between Christmas and Thanksgiving...(or something like that). I like the way I eat between Christmas and Thanksgiving better yet I stay pretty darned good "on track" with holidays these days. Credit Beck.

12-16-2012, 06:50 AM
Diet Coaches/Buddies – Exercise was a bird walk, CREDIT moi, where the Canvasbacks (ducks) were passing through on their way to someplace where they'll still be able to get food. I always think of heading south to keep warm - but it's written that birds migrate for food. I admit that it'd be tough to be a diving duck when all the ponds were frozen. Keeping up with the group while in my cast was a challenge. I'm fine - just slow.

Big success was sitting for a spell with the group munching Fig Newtons; I had none, CREDIT moi. I've had days when I met this situation and downed a handful. Even though factory-made, I love my Fig Newtons. And Strawberry Newtons. They were the whole wheat kind. It's just amazing how my brain sees "whole wheat" and immediately thinks: wholesome ... good for me ... reduced calories. Alas, they're still sugar bombs coated with crisco-cake. And so addictive.

Joy (gardenerjoy) – Nice combo - skip a snack because you were exercising through it.

Debbie (Lexxiss) – I understand; I recall that a few years ago I replaced the battery in my scale and when I didn't like the reading, I replaced that one with a lithium one. The number stayed the same. Kudos for your planning.

Beverlyjoy – Yay for a fun evening with friends combined with modest eating. I need to hear that over and over and over. Good times with friends does not need to mean too much food.

HaleyJu - Kudos for diligence setting up the best way to track your input. Yay for the thought of Christmas vacation.

BigchiefDavid – Kudos for planning to avoid popcorn and Kudos again for executing your plan. I take note that "tortured soul type" is the new fashion for men, LOL.

nationalparker – Drooling over "homemade turkey chili with beans, green pepper, tomatoes, onions, etc." - but I drool for a huge bowl, LOL. Good luck getting your scale calibrated. I once considered taking my bathroom scale to the balance-beam scale at my gym so I could step back and forth between the two until I got them equal. Until I finally remembered that I didn't care that much about the absolute number, just how it was changing and whether my clothes fit.

Ouch for the attack of the gingerbread houses. Methinks that cute is another of those words that made it OK to eat off plan.

Readers - chapter 1
The Key to Success

...You'll get to the point where you
react differently when you see food know you shouldn't eat.

Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), pg 24.

12-16-2012, 11:38 AM
I didn't write a food plan yesterday, but ate well anyway, following the plan in my head that I would have written had I got around to it.

Credit for a written food plan for today.

WI: -0.75 kgs, Exercise: +70 655/1400 minutes for December, Food: NA%op, Read my Advantages and Responses: yes

BillBlueEyes: Marion Nestle calls that reaction to the words "whole wheat" the "health halo" effect. There is a study that showed that people will estimate the calories in a cup of chili + salad as lower than the calories in the cup of chili by itself. And, dieters are more likely to let the presence of a salad lower their calorie estimation than the general population!

12-16-2012, 01:56 PM
Hey Coaches and Becksters?

First official day of the diet with food monitoring. I see the value of planning, recording it and executing, so credit, credit, credit. Plan is written and I'm pretty excited to use all of the new methods that Beck has taught me and I'm practicing. I've lost six pounds so far although I'm sure that will slow down, which is good because if it goes fast, it boomerangs back just as quickly.

Call me The Turtle.

Until that time...

12-16-2012, 02:16 PM
Good Morning, Coaches.

Credit for tracking yesterday's food even if the total was about 1,000 more calories than I had planned to eat. Since most of it was sushi I knew there would be a dramatic effect on the scale--and there was. I am 2 pounds above ticker. Credit for weighing despite knowing the outcome. Credit for morning yoga, food planned and staying home this morning puttering. Mental health is important to OP behavior. If I don't let myself putter, I seek comfort in calories.

Altogether a sad weekend. Like Gardenerjoy, I have allowed myself too much news time and the story of the school massacre haunts the edges of this day. As a mother, I am horrified at the thought of losing my boy. As a teacher for 23 years, I am discouraged schools have become nothing more than targets (symbolically in the political arena and now literally.) Credit for turning off the media except for listening to Dave Ramsey who said something that made sense. He believes in the "displacement" theory--enough good works will eventually push the evil to the edges and cleanse our society. I like that. I can do good works. I can't control evil.

And still, despited great tragedy, little things like food tracking and weighing must be done or I have lost all structure. Haleyju: I use myfitnesspal and it is terrific. BigChiefDavid: Good Luck with your tracking.

12-16-2012, 06:40 PM
Hi Beck pals,

Ah, the stress of holidays, the horrible incident of Friday, being severely under the weather (seeing doc tomorrow, may need the a/b's...longstanding resp thing seems worse instead of better), and frankly, being "stuck" on the scale have weakened my resolve this weekend.

I count calories and yesterday hit nearly 1800 (way too many) - there was no single thing, no party or event...nothing even really that great, just reverted to prior bad habit of weekend free-range eating and comfort foods (graham crackers - so not worth it! Plain pasta with some oil & garlic - more worthy, but needs to be more limited quantity..).

Credit for writing the ugly truth all down. Credit for stopping. Credit for accepting that I am not perfect, but I can stop this train right here, right now. Credit for mustering the energy and motivation to go to the store to get some real food in the house, and help get myself back OP. Grateful to dh for taking kids to a niece's 3 yr old b-day party which would have put me over the edge.

Only 1.5 days off the rails, but enough to be regretful. Enough. Done.

I did drag my butt to the gym yesterday and did a light workout, visited the steam room, and I took a nap. We expect the usual large crowd here for Xmas day and it's a lot of work, plus the usual tree trimming, all that. Plus work, breaths! And I think this major crisis, even if you've turned the darn tv off and aren't directly involved and manage to forget it for a bit...becomes one of those omnipresent concerns, like a dark cloud over us.

Nevertheless, we are bound to carry on. I like what someone here said about stress. Something like: "I don't have to forget about my plan in times of stress. Even when stressed, I still brush my teeth and buckle my seat belt. I can take care of myself, even under stress, and following my plan is good self-care."

I am finding lots of joy in the holiday as well, don't worry. Just the combo of factors these past few days have impacted me. I plan not to let them do me in, though.

Cheers (raising cup of tea)

12-16-2012, 07:46 PM
Hi Becksters/coaches - checking in. Today is going well. I am very excited that my sister will be here tomorrow for a few days on her way to Cape Cod.

I am trying to remember to drink lots of water. Happy to say - cookies came in the door and I haven't been tempted. I will write in my journal again the resistance techniques I need to remember. There's no chocolate... so, it's not quite so tempting.

Still no baking of Christmas goodies for me. The neighbors & kids came over for their gifts. Guess what, no one complained or had a fit that we didn't bake anything to give them. LOL DH did get some sugar cookies at the grocery for the kids. They took them home the extras. We did, however, get one of those christmasy cans of popcorn for them to take home.

I didn't get on the scale today. I will tomorrow.

Tuesday I see the dietician again.

Hope you are all doing well.

12-17-2012, 12:18 AM

As DH said last night "today I buried my father and now I'm drinking with Russians". Yes, we went to the funeral for his father, primarily to accompany his sister and brother. My sister said "don't go to the funeral of people you don't feel good about." That rang through my ears in the whole ceremony. DH's brother A summed the whole thing up as "a two-hour kick in the teeth", and DH's sister E just had that my-eyes-are-welling-up-but-I-am-not-going-to-cry look. It was all the what a great generous man, whose door was always open to everyone anecdotes that were so hurtful. But even worse, the stories of the very blessed time spent at his bedside as he lay dying, there with his full faculties, his wit, his grace, his sheer humanity. Frinds and family streaming into his home to have that last conversation with him. A good three weeks of visitors coming and going. And yet. His three biological children were only informed of his imminent death once he was safety unconscious, hours away from death, in the palliative care facility, no doubt to protect him from being *troubled* at the end. There were stories of the amazing family reunion held at the lake last summer. Why everyone was there and what a blessing! guess no one thought the three biological kids belonged in the family? He was a man who took everyone in, called you his son or daughter. Oh how lucky you were to be in his very presence!

Apparently his life was so full he had no room for his children.

I did walk up to his urn and thank him for creating the man that is my DH. I really wanted to touch that urn but I probably would have been tackled and frankly I would have taken them all on.... so I made due with turning heel and walking out. DH's father, if he is floating around out there somewhere, knows how I feel.:rollpin:

And so, we went from there to DH's mom's where she had a beautiful bowl of beautifully wrapped chocolates in a bowl on that &^%#! coffee table of hers and I had as many as I thought I would not be openly called on. I would have easily eaten them all. And later that evening (last night) we went to DH's office xmas party where there was a ice sculpture carved specifically for the passage of vodka. It wends its way through the ice and then into your shotglass. DH had quite a few (no carbs! he was happy to tell me) as I searched for people to talk to. I ate whatever they served me. I drank one glass of wine. We did get our pictures taken in the photobooth which was fun. So glad ALL THAT is behind me/us. (see new avatar)

Got an unexpected surprise from my neighbour who is moving out. We are taking a bunch of his furniture and so my goal of having a "normal" looking place will pretty much come true. DH is happy as a) it's free and b) people are here to help move it in and c) we'll have a couch and more normal home.
It'll be built in exercise as well. I am taking tomorrow off for my mental health and then I am full speed cleaning house.

Plan plan plan. That's what it's all about. Plan my food. Plan my day. Plan my strategy. Plan where the new stuff will go and what it will be for. The good news is the stuff we are getting is mostly stuff that has drawers and shelves. Real storage spaces. I am grateful. And I look forward to a couch.

Thanks for letting me vent.

Nature Girl
12-17-2012, 12:23 AM
Emotional weekend listening to the news and thinking of my own class of 17 kindergarten children. But finally we know that food does not fix tragedy.
Had a lightbulb moment Friday morning: DH was headed to visit and I thought "Hmm, I could have him bring the scale over." But I quickly realized that I really didn't care about the number; I would see that accountability information next Friday (the 21st) and until then, I was satisfied with the way I was eating (mostly), comfortable with the steady downward progress I have seen since July, and not dependent on the number on the scale to determine that I have been successful this week. Wow!
Stayed reasonable even with DH in town for the weekend--a little overboard on pizza Fri night but not crazy the rest of the weekend. Still sticking with my version of the 21 day challenge--here's the math: I am working on 4 mini-challenges, and started 15 days ago, so 60 chances to succeed or not. I have 'messed up' 10 times--10 out of 60 is a pretty good ratio I would say! I will redouble my efforts this week with craziness at school, two parties, and the trip home Friday (challenge "ends" Sat) where there will be holiday treats.

12-17-2012, 07:15 AM
Diet Coaches/Buddies – Eating was on plan, CREDIT moi, including passing over a bunch of homemade stuff because it's getting close to Christmas. I almost declared some platters of sweetened breads, produced in honor of Saint Lucia by a guy of Swedish ancestry, as rare and unusual until I hit myself on the head with the reality that Saint Lucia was honored with sweetened breads last year and will be so again next year. Hope she's not offended that she went un-honored by me yesterday. Sweetened breads are addictive, contain many carbs, need butter to be complete, and are processed by the body as if sugar. I watched an awful lot of non-Swedes wolfing it down as if it were a religious experience. Extra CREDIT moi for Saint Lucia's bread alone.

onebyone – You were generous to be available to support your DH as he supported his siblings. Family reality is just so difficult. Yay for a new batch of furniture. I like the joyful new avatar - that's some happy hats, LOL.

Joy (gardenerjoy) – Yay for a plan. the "health halo" effect changes my thinking before my rational brain gets a vote.]

Nature Girl – My thoughts are with you having to absorb the Newtown news when you daily stand with a room of kindergartners. Kudos for realizing that you don't need the scale.

Beverlyjoy – Sending all the extra food home with the neighbors is one neat strategy - Kudos. Glad your sister is arriving to distract you from all the Christmas eating.

maryann - Thanks for "Mental health is important to OP behavior" - it reminds me that when I'm avoiding something I need to do, nibbling increases.

Chickbury – Yep, "stuck" eats at motivation. Kudos for writing it all down and getting to the gym to help break out of the doldrums.

The Turtle (BigchiefDavid) – Congrats on those first six pounds. And Kudos for following the planning strategy - you're on a roll.

Readers - chapter 1
The Key to Success

The New You

You'll probably find that dieting and weight loss follow a predictable cycle: During the first week or two, you might find that dieting is relatively easy. Then things likely become somewhat more difficult. Cravings set in or intensify. Life intervenes. Your schedule gets busy. You feel emotionally stressed. And you might come up with any number of reasons to stray from your diet.

Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), pg 24.

12-17-2012, 09:50 AM
Good day, all! I strayed from the response cards over the weekend. Need to get into a better mindset at home - work is a bit easier because my routine is more set. Counted calories and was over by 200 - but I will not reach my goals by not following my plan. And didn't have a true plan yesterday. As evidenced by my lack of vegetables. Struggling with eating first and thinking second. Clearly an easy solution to that but I need to DO IT.

Baked (biscotti for gift baskets) and wrapped until after 9 p.m. ... cleaned it all up, which seemed more of a chore than the actual work :) and was in bed before midnight. Still more to do, but luckily biscotti is not something calls out to me, so the temptation is minimal. I give friends and family "outs" in case they tire of the baskets, but they keep saying it's a great gift, so... while I can, I do.

Dinner out with a friend tomorrow night at Olive Garden and I do love their salad with the light dressing as the main part of my meal.

DH is sick now - sounds horrible and is working nights, so it's really taking its toll on him. I'm hoping to get more sleep and stave off getting it myself.

Lost a day on the Beck's book and last night read the "Oh, well" chapter. I liked that better than my internal voice that just says "suck it up and shut it up" - either my mouth for eating or my thoughts for thinking why can't i have that. Hers is more positive! :) Huge bins of that popcorn still in the kitchen areas - folks still diving in. Oh well. Think I need to go back a week and reread for extra oomph. Kind of struggling with getting back on track, but in actuality I'm not THAT much off track. So I guess credit for realizing that. And credit for remembering that gala apple today! Mysteriously they were absent on the weekend, when they were RIGHT THERE.

12-17-2012, 12:15 PM
Quick check-in. Today will be a weird eating day, but it is completely planned and that makes all the difference when combating weirdness.

WI: -0.05 kgs, Exercise: +30 685/1400 minutes for December, Food: 80%op, Read my Advantages and Responses: yes

12-17-2012, 10:29 PM
Hi folks/coaches... things are going well with my food. Tomorrow I go see the dietician.

My sister is here and it's wonderful. No reason to eat unhealthy. YAY.

Soon DH and I leave for a week. That will be a challenge. But - I will do my best.

Hope everyone is doing well.

12-17-2012, 11:33 PM

Did not track today at all. I also did not overeat and felt actual hunger aproaching my meals which is great.

Tomorrow I begin the big cleanup in this apartment making room for new used furniture.

I am done eating for the day. The kitchen is closed.

12-17-2012, 11:35 PM
Hey Coaches and Becksters,

Checking in late on the second official day of the diet...It's been going well although I haven't stayed completely true to the planned eating. I made good choices but wandered off due to fatigue (rough couple of days: we had to say goodbye to our 15-year old dog).

I feel like my resistance muscles are building, and I'm enjoying the spontaneous exercise. I can't recall if I have ever felt that way on a diet. I've been excited before about losing weight, but not about learning new ways of dealing with cravings and hunger. Seems so elementary that temporary hunger shouldn't be a big deal but I had always thought of it as an excuse to really chow down as a reward. Not a great practice.

I'll keep plugging away.

Until that time...

12-18-2012, 12:16 AM
Good evening.

Not many credits today. I did log my food but not until after I ate it. I am off the beam. Everything is setting me off. I am just too busy and too demoralized that things will ever change. I am actually contemplating missing DS band concert (DH will go) in order to have the only free night in days. We went to DS other concert on Sat. Violin and piano. He was terrific - A Clementi sonata and a minuet on the violin.

The truth is I am caught in the grip of perfectionism. I need to let things go. Plan: Work half day tomorrow. Read Beck before I leave in the morning. exercise. Stay away from the sugar.

Best to all.

12-18-2012, 06:22 AM
Diet Coaches/Buddies – A good day on my food plan, CREDIT moi. Major triumph was at a pot luck dinner last night with friends. From an attractive spread, I chose three items that didn't fill the plate. Had only one plate. No liquid calories. And, the big deal, when we were done watching the movie, I ignored nibbles of the table being put away - including two byte brownies, some cookies, and a "you gotta try this" pizza. Now they were factory made, but the two-byte moniker yelled to me, Not so much, it's OK to eat these. I felt so good about myself that I skipped my evening snack since we got home so late.

Exercise was watching the rain out the window. I did walk up and down some stairs in an attempt to work the muscles in my cast covered leg. An acquaintance casually suggested that I had to have osteoporosis since I broke my leg. Seems a bit presumptions to dispense a party diagnosis, but I'll ask the doctor today anyway.

onebyone – Neat to actually feel hunger. Good luck with your apartment rejuvenation today.

Joy (gardenerjoy) – Planned weird is good.

Beverlyjoy – Yay for a sister who helps you eat healthy.

maryann - Kudos for being aware and making a plan. Sometimes, Oh, Well can be used for events as well as food.

BigchiefDavid – My heart is with you as your fifteen dog crosses the bridge. My Aussie had fifteen good years and it still hurt big time to say goodbye. Kudos for accepting that Hunger is Not an Emergency.

nationalparker – This needs to be tattooed on my forehead, "I will not reach my goals by not following my plan." Kudos for using Oh, Well on that popcorn.

Readers - chapter 1
The Key to Success

The New You

If you keep practicing the skills described in this program, however, you'll do fine. Dieting will become easier. Cravings and hunger will diminish. You'll learn better ways to deal with stress. Your thinking will change. In fact, you'll get to the point where you'll react differently when you see food you know you shouldn't eat. Instead of saying, I wish I could eat this, and feeling sad, or It's unfair that I can't eat this, and feeling unhappy, you'll automatically say, I'm so glad I'm not eating that. At some point, you'll shift from, I hate depriving myself, to I'm happy I didn't overeat! Just take it one day at a time, as this book suggests. You'll get there.

Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), pg s 24-25.

12-18-2012, 10:28 AM
Good morning! Steady day yesterday - thankfully the popcorn at work that sang its siren song to me is gone. I ended up having two cups of it and counted it, and can live with that. The past years the tins have stayed much longer as we had fewer people in our area.

DH is down for the count - he thinks it's the flu. I thought just severe cold but have checked out the comparison signs cold v flu and it's leaning that way but hard for me to tell since I'm not the afflicted one. But when he said dizzy and chills that swayed me. Hope to stave that off. Got more sleep to help last night.

Credits for tracking all (but need to PLAN). Trying to use up most groceries before we leave for the holidays, yet planning a big Italian Christmas meal for our last night here with DH family. Having to decide what gets done and what doesn't, as we all are. USO will get cookies, treats donated as always, but we'll skip the big tray for our family dinner here. BeverlyJoy - good idea!

12-18-2012, 05:17 PM
I didn't fully follow my food plan yesterday, but having one helped. I had motive and opportunity to replicate last week's chocolate binge, but with a plan in place, I was able to say No Choice and move on with my day.

Today doesn't have a plan, but I'm feeling motivated to write up some ideas for mix-and-match meal plans for the next few months. I seem to need that with each change in seasons. Time for the winter plan!

WI: +0.45 kgs, Exercise: +20 685/1400 minutes for December, Food: 80%op, Read my Advantages and Responses: yes

BillBlueEyes: such a reassuring quote from Beck today. You'll get there. That could apply to a lot of things in my life right now.

BigchiefDavid: sorry for the loss of your dog -- 15 years is a long-time companion and that's a tough loss.

12-18-2012, 05:52 PM

Did a happy xmas thing this morning. A customer from the US Virgin Islands purchased a painting for her brother and his family who lives here. She and her SIL saw the painting in question over the summer when they walked through the farmers' market and I benefited in the holiday season. So I wrapped it up, added a giant bow and fancy gift tag and delivered it. The buyer's brother was at the door to receive it and he asked me who I was and I told him my name and then said "I can't say any more than that!" I was going to say "I painted this thing..." And shut my trap before it came out! Felt like a kid. That was fun.

My studio is kind of full. I look forward to arranging it once more. I have to move most of it around in there and will certainly have to tomorrow when my craft drawers arrive. I am truly avoiding all decluttering. In fact, I found myself spending a few hours online searching for recipes that use vodka and are desserts - to make stuff for DH to give out at work (do I really need to do this? No one asked. hy do I feel like being this nice anyway??) - cookies or chocolates. There's not many. That led me to rumballs and then truffles:yikes: and then it led me to the can of cashews in the cupboard that I forgot to tuck into DH's bag and now I am here having eaten them all. The tension around decluttering/cleaning/arranging my environment is some of the worst tension and I am not soild in my foodplan right now. I am also fighting the "don't even bother, it's the holidays, you will be heavier at your weigh-in on Thursday, don't bother, wait until the new year, you can't lose weight cause you're not exercising, you don't even know what to eat right now.... yadayadayadaadnauseum :faint:.

What I need is to take a deep breath. Step back. Make a few decisons. Set a few new goals. Implement a plan to get to my goals. Write down my plan with step by step instructions. Breathe again. Every moment I can choose to go back on my foodplan. I choose now. What's can of cashews vs. the rest of my life? Nothing and not a reason to throw in the towel. CREDIT for reaching out to my coaches.

Thanks for listening.

12-18-2012, 09:10 PM
Good Evening, Coaches.

Onebyone: Boy, can I hear the same voice "Why bother?" I had a perfectly good plan and then was unexpectedly offered a favorite sweet. Credit for still tracking everything. I sauteed up a whole head of cabbage for three different meals. it feels good to have a plan in place. Credit for taking things easy tonight. Credit for a commitment to working only a half day tomorrow.

I continue to rail against over busy although I had few hours that felt like sunshine. Is that what I used to feel like. My birthday is on Thursday. I would love to be at least at ticker on my bday. Beck says, "No Choice" means a different outcome. That is my mantra for two days.

12-18-2012, 10:22 PM
Hi Beckies.... I am having a wonderful visit with my sister. I went to the dietician today. Her scale says that I have lost 2 pounds in the last four weeks. Credit. Actually - it's kind of a success. My eating hasn't been steller. But, It's kind of a success to have my gains in the last month even out and actually to lose some weight.

I will be leaving soon for six days. Three with our son's family & grandkids. Then on to DH's sister's for a few days for Christmas. My plan is to try and stay within my plan. I want to include a few goodies. I have committed to writing down everything I eat - even if it's above and beyond my plan. I want to keep it honest.

Hope you are all doing well.

12-18-2012, 11:10 PM
Hey Coaches and Becksters,

Wow, I did not want to do the push-the-excess-food-to-the-side of the plate exercise. And to make matters worse include food that's verboten? Tough love, Dr. Beck, but I did it. The book advises you to continue this exercise if it was difficult and I'm going to do it a few more time. The day I put a couple of pieces of Popeye's Fried Chicken on my plate and resist the urge eat them bones and all is the day my wife will decide there's an impostor living with her.

I think I'm still on a bit of early days of dieting high, but I also know I have some great new tools, one of which is this board. Thanks!

Thanks for all the notes about the loss of our sweet dog Lily...until that time...

12-19-2012, 12:04 AM
Great stuff here tonight - I needed this! One can of cashews vs. the rest of my life is a good thought for us all, whether it's cashews, chips, cookies - whatever. Thanks, OneByOne - and congrats on the painting sale at a great time! And while it might not sound great to you, your line, "My studio is kind of full." That brings such a smile to me - of potential realized there.

BigChiefDavid - So sorry to hear about the loss of your dog, Lily, - that has to be so hard. No time is easier, but holidays seem harder. Love the imposter line - my DH asks if I'm feeling well if I pass on pizza. Well, i never pass TOTALLY, but pass on seconds, I should clarify.

Great job, BeverlyJoy, with the loss reflected at the dietician!

Closing in on your birthday eve, Maryann - focus on that goal and expect a good number. Sounds like you're focused for no choice these next few days. Work it!

GardenerJoy - thank you for posting - I think i needed to hear that someone else in here is having trouble planning. Usually I'm a better planner ... need to get back to that. Doing great breakfast/lunch but need to work on dinner.

And BillBlueEyes - you are right on with the "won't reach goal by not following my plan." Thank you - that resonated with me. I lost a hunk of weight years ago by planning my meals, including splurges, and followed that plan solidly, exercised regularly. Lately my plans have been MIA. And where's that getting me? ... Thanks for the focus.

12-19-2012, 06:42 AM
Diet Coaches/Buddies – The cast on my left leg is gone. Goodbye cast. That's a milestone that's easy to measure. Now I want one of those magic tools that cuts through a fiberglass cast but can't harm the skin. As well as a neat reverse-pliers that forces the parts of the cast apart. (If I'm ever depressed, just give me tools to lift my spirits.) I did leave with an ankle support/brace to wear for two weeks and a directive to go to physical therapy for six weeks. But immediate exercise - ever so minimally CREDIT moi - was walking about, very slowly, teaching myself to put my left foot forward, pointing straight ahead, and bending my ankle as I walked. Seems I've learned how to walk with a cast and need to unlearn that. No, I don't have osteoporosis which the doctor so patiently explained would be a disease with my bones most common in post-menopausal women, and, more reasonably, I don't seem to have osteopenia which is when the normal degeneration of the bones happens faster than in others. So at least I learned a new word for my visit.

It was an onplan eating day, CREDIT moi. I didn't celebrate with food - even when two-byte brownies appeared once again. Broiled salmon at dinner made me feel like I was on the Super Foods Diet. Unfortunately, dinner conversation turned to telling our future great-grandchildren that the oceans used to contain fish since DW is reading a pessimistic book about the environment. Think I'll give her Sound of Music for Christmas, LOL.

onebyone – Congrats on another painting sold - with Kudos for making it such a fun thing for the recipient and for yourself. (Did you wear your happy green hat that's in your avatar?) Yep, "Breathe again" - you can pull yourself forward.

Joy (gardenerjoy) – Monster Kudos for No Choice to good chocolate. The "Halo Effect" of chocolate's benefits is a siren call.

Beverlyjoy – Congrats on those two pounds - you can't beat the slow and steady ones.

maryann - Yay for "No Choice" as your mantra. This eating season so requires a strong response.

BigchiefDavid – LOL that it would be an impostor who could push aside Popeye's Fried Chicken - addictive stuff that is. Kudos for recognizing and enjoying your "dieting high."

nationalparker – Ouch for your DH having the flu - what a pain. Double Ouch for living with someone with the flu - a double pain. Kudos for a planned, accountable response to the office popcorn. Occasionally someone posts that popcorn is a vegetable, but doesn't get very much positive support, LOL. Good luck with the big Italian Christmas meal - pasta style Italian is difficult for me to eat in moderation.

Readers - chapter 1
The Key to Success

the solution at a glance

Cognitive Therapy is a psychological treatment that will help you successfully lose excess weight and keep it off.
The way you think about food, eating, and dieting affects your behavior and how you feel emotionally.
Certain ways of thinking make it difficult to follow a diet and to maintain weight loss.
The Beck Diet Solution takes you through a six-week process to change sabotaging thoughts (that cause you to stray from your diet) to helpful thinking (that will lead to success).
Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), pg 25.

12-19-2012, 08:46 AM
Hi Coaches!

I had a poor day with food yesterday which ended with my having some leftovers from the party instead of my planned dinner. credit for having the sense ETA-NOT to eat the dinner that DH cooked, too. I went to bed early and in the wee hours I identified iseveral items of unfinished business "eating at me". Not sleeping anyway, I got up and finished all but one which I am working on now. Today is a trip to Denver (in a snowstorm) for mom's monthly eye appt. I will call before going down just in case they decide not to open. As soon as I have that answer I'll plan for either meals at home or meals moi. Scale is buried in an office reno but will reappear for tomorrows weigh in.

BigChiefDavid, so sorry about your pup, Lily. We're nursing one now. They are sure the most wonderful friends!

BBE, congrats on the removal of your cast and best wishes as you reintegrate that castless leg back into everyday life.

12-19-2012, 11:34 AM

I think I am finally coming 'round emotionally. That whole business with DH's father just hung over me like a bucket of water teetering on the top edge of a door threatening to fall on me, but it just never did. I just felt the threat. So, thankfully, this mood is lifting and I can feel my desire to get right with myself return. Right being: eat right, get this place ready to receive the gift of new free furniture, get the studio in order and get working on new stuff and on my one remaining holiday commission.

Foodwise I will be tracking today and will be eating from scratch. I have a planned walk for this afternoon to pick up my first pair of prescription sunglasses.:dancer: Exciting. It's a bright sunny day too so I will get to wear them home, like a cool chick!

Best be off.
I'll check back later.

12-19-2012, 02:02 PM
Yesterday would have gone better had I written a plan. Today I have a written plan. Even better, today's plan is based on the winter menu ideas I wrote down yesterday. I'm excited because these menus represent some ideas and experiments for how I can continue to have homemade bread from the bread machine in my life but with fewer incidents of overeating. I think they'll work and, as Beverlyjoy says, I'm grateful for the willingness that surrounds my new menus.

My plan is designed for bread to be eaten no more than once a day. It incorporates the knowledge that I will eat bread when it comes out of the bread machine. Which means that days like today, when there's bread in the bread machine, lunch happens when the bread is done. The clock says it's lunch time. The bread machine says lunch in an hour. I will wait for the bread machine. Hunger is not an emergency. Noon is even less of an emergency.

When I was a kid, I lived across the street from the industrial plant where my dad worked. A whistle blew in our neighborhood at noon and 4:30 to let the moms know that the dads were on their way home. Lunch at noon comes with a sound track of a steam whistle in my brain.

WI: +0.25 kgs, Exercise: +30 735/1400 minutes for December, Food: NA%op, Read my Advantages and Responses: yes

BillBlueEyes: Woohoo! I'm so happy that your cast is gone.

12-20-2012, 01:04 AM
Hey Coaches and Becksters,

Today's assignment was a pretty easy although my wife and I celebrated a little and went out to one of New Orleans many fine restaurants. Thankfully the menu was online so I could plan my meal and it wasn't a strap-on-the-feed bag kind of eatery. I ate till I was full, and even though the walk is hypothetical, we went for a nice stroll through the French Quarter. Lovely.

Great night and no regrets in terms of diet or otherwise:D

Until that time...

12-20-2012, 06:55 AM
Diet Coaches/Buddies – Seems that it will take a little while for this walking without a cast to seem normal. A brief one mile walk, CREDIT moi, was tiring to my ankle - kinda embarrassing, LOL. Oh, Well.

But I didn't eat about it, CREDIT moi - it was an on plan day. At an event, DW was offered a platter of leftover homemade cookies "to take home to Bill;" she refused saying that I wouldn't eat them. That makes me so happy. When I chose not to go walk an errand because my ankle didn't feel like it, I was frustrated and immediately thought that some of DW's trail mix was just what was needed. Wrong. I saw through that one pretty quickly. Food does not fix frustration.

Cool Chick (onebyone) – Yay for the sun coming back in your life. Good luck with getting ready for the infusion of furniture.

Joy (gardenerjoy) – LOL at this one, "Noon is even less of an emergency" - Beck needs to add that to her book for those of us who eat by the clock, regardless.

Debbie (Lexxiss) – The snow in your area sounds rough; hope you're surviving. (I mentally inserted the "not" in your original post, LOL.)

BigchiefDavid – I drool. New Orleans has so many top restaurants you could have gone to. Kudos for choosing one that "wasn't a strap-on-the-feed bag kind of eatery."

Readers - chapter 2
What Really Makes You Eat

Do you ever feel as if you eat automatically, that eating is somehow out of your conscious control? Many of the dieters I've worked with certainly have felt this way at times.

Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), pg 26.

12-20-2012, 10:39 AM
First off -congrats, BBE, for the removal of the cast! Good luck with the strengthening up there, but the mile walk so quickly is major kudos/credits.

I'm not doing as well as I'd liked to but am not sticking to the NO CHOICE as well as I should be. Conveniently, I can think that when the treats in the work kitchen that literally (!) change every two hours are something that I don't care for - oh, macadamia nut white chocolate drizzled caramel corn - ehh.. NO CHOICE. Easy. But then - Ohhhh... cashews? They're healthy and will fit into my plan - count out 8 - that's about 75 calories ... jackpot. WHAT? I don't need them just because they're free. They're around all year. I need to review and go back a week or so, I think. Busy and no sitting around at home, so credit for that - no snacking on the go.

Planned for a healthy snack (big gorgeous gala apple) and soup lunch from home; set there. Now to remember that No Choice doesn't just mean the stuff i don't like. :rolleyes:

12-20-2012, 11:09 AM
I am doing cartwheels this morning because I am now out of the 200s! I still find myself very nervous to part with clothes that are too big (unless I really hated them anyway) because of fear that I will fall off and rebound to a higher weight. But, I am building confidence that I will manage by reading about others' successful transition to maintenance using Beck skills.

I have been so hungry the last 2 weeks. So, my plan today as follows: I just ate Oatmeal for breakfast and am having coffee with my 1 oz milk. I will drink my water throughout the day. I will have a salad and mini- pizza at lunch. I will have 1 snack late afternoon. I will have salad with cucumbers and tomatoes and chicken with taco-style seasoning for dinner with my minerals. I am super tired today due to my dog keeping me up very late last night (she is elderly and not feeling well right now). I am also achy with fibromyalgia and stressed about some writing I need to finish (last Friday, yikes!). If I cannot manage with this plan, I will eat extra salad and take a walk or fold laundry.

BillBlueEyes, so sorry to read about the broken fibula. Congratulations on getting the cast off. That must have been really a trial given your propensity for meandering walks.

NationalParker, hi! I used to post hear daily but haven't posted in a long while, so nice to meet you. You can totally stay on plan today. I love nuts as well, but one strategy I picked up from BBE is that they aren't really unique to warrant derailing your plan. Good luck!

12-20-2012, 02:24 PM
Hi Coaches!

I weighed this morning then later while drinking coffee thought I hadn't...I just wasn't awake and it was automatic. credit. I had an incredible food day yesterday although it wasn't about being off or on plan. It was about finding new spots with reasonably healthy Vegan choices...the first was a Thai restaurant for lunch near my mom's appt (a small place you can watch the tiny lady cook) and the second was actually Wh.Foods where they had an incredible one day deal on tamales. I asked if they had any without meat and the answer was we only have vegetarian and vegan. Oh my, I switched our dinner plan and resisted urges to have more than included in my "portion" and even remembered to add the salad.

FutureFitChick, kudos for success skills which have landed you in onederland!

BigChiefDavid, love those days with no regrets!

BBE, pace yourself!

:wave: everyone else! Keep up the great work!

I must go....I have a quiet home, at the moment, and could actually sit down and read from my Beck book. I don't usually get that uninteruppted time.

12-20-2012, 08:18 PM
Quick and late check-in, but food is going well and according to plan today! I need to get off the computer and go exercise, now!

WI: -0.15 kgs, Exercise: +70 805/1400 minutes for December, Food: 90%op, Read my Advantages and Responses: yes

12-20-2012, 10:55 PM

*credit went to ww and saw a 0.2lb loss. Given that I did very little to stay on track last week this is a blessing. *crdit for going there even when I really didn't cause I was SURE I would be up by at last 2lbs, most likely 5lbs. Another example of how my feelings are not reality and I need to check things out.

Foodwise had two indulgences tonight brought home by DH. Thursdays are my "if you are going to eat it, at it today" day. I have counted them and move on. I didn't do much in the way of clean up/clearing out today. I cancelled my ride tomorrow morning. She was going to bring her SUV to haul stuff to the studio, but I decided it was more important for me to clean/move boxes around. If I take the time to go with her then my morning will be used up and that's when I am most productive. I don't have many days to do what I need to do.

And if this is the end of days, it was a pleasure to have shared this Beck board with you all. See you on the first day of Winter, I hope.

12-21-2012, 07:14 AM
Diet Coaches/Buddies – With all due respect to those who interpreted the intention of the Mayans, I'm still here. So far. At lunch with friends to celebrate the Winter Solstice, I ordered a California Turkey Burger with a side of green salad instead of fried onion rings (the house specialty), CREDIT moi. Even better, I sat and chatted for some thirty minutes before the food arrived while the others scarfed down the ciabatta bread rolls with butter and I ate nary a single one. I'll take a CREDIT moi for that alone since I've been know to fight for my share of the basket on the table. The 'California' part was a thick slathering of guacamole. Whatever calories I saved on the onion rings might have been matched by avocado, LOL.

Walked to and from the subway, up and down stairs, and around and about, CREDIT moi. I'll be annoyed if today ends the world because I want to get this leg thing behind me; end of the world can wait. No one at lunch commented that I was limping, so it isn't as obvious to others as it is to me. I do some movements of my foot that I found on the Internet while I wait for my first appointment with the physical therapist. I bet Bill Gates doesn't have to wait for an appointment. I added 'patience' to my list for Santa Clause but I'm destined to get a cordless drill instead. Oh, Well.

onebyone – Neat to be clear on the best way to use your time to get your place ready for the furniture infusion. Good luck with that project.

Joy (gardenerjoy) – LOL, I do understand, "now!"

Debbie (Lexxiss) – What fun to find new Vegan opportunities. Yay for moving your morning weigh in to automatic.

FutureFitChick – One Hundred Kudos on Cartwheels for reaching onederland - a big deal with all the stuff going on in your life. And Kudos for having a plan for today - that's the kind of strategy that must have gotten you to this point. I'm under pressure to finish reading a book that you might like, The Emotional Brain - by Joseph LeDoux. It's a Christmas present for my DD which I am sneakily reading before I wrap it. My mind boggles that neuro-science has the guts to search for emotion and double boggles that so much progress has been made despite the crude knowledge of the neuron pathways. I hope your thesis work continues well.

nationalparker – Big Kudos for seeing through the cashews with, "I don't need them just because they're free." Yep, it's highly likely that you'll get another chance for cashews. And I really need to memorize this, LOL, "Now to remember that No Choice doesn't just mean the stuff I don't like."

Readers - chapter 2
What Really Makes You Eat

Well, the good news is that your eating is not automatic. Automatic processes are involuntary, such as the beating of your heart or the digestion of your food. You don’t decide to let your heart beat or to set off your digestive processes. You do decide to eat, however. And here’s the other good news. You can learn how to take better control of your eating decisions.

Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), pg 26.

12-21-2012, 10:34 AM
Hi Coaches!

BBE, monster kudos not touching that bread! I relate to the old habit of fighting for your fair share.

onebyone, great job stifling your inner voice telling you not to go to your weigh in!

gardenerjoy, yay for following your plan AND making time for exercise!

I weighed this morning and wrote todays food plan on a sticky note which is now on my computer. I'm accepting that the holidays are really not my favorite time and am going through the motions yet really anticipating the New Year and a fresh start....since it seems we're going to still be around.

In Alaska the Winter Solstice was always such a great time since we knew we would really notice the days getting longer. I feel that energy today. Yippee!

12-21-2012, 10:49 AM
Yesterday was OP for me. I'm having my OP breakfast now. I made my dinner salad too large, so it is in the refrigerator for dinner. I'm getting a little nervous about being at my parent's house for so long while trying to stay OP. They've noticed I have lost weight, however, I just told them I was eating tons of protein and vegetables and left it at that. I've failed at enough weight loss attempts that I don't want to go in to diet plan specifics with them until I maintain my weight loss for a while. We'll see how this all goes.

Today's plan - lunch - leftover salad from last night, snack late afternoon, broccoli, salad, and baked fish for dinner

Still have some anxiety about being late on my writing deadline and home to knock out a bunch today. Fingers crossed I stay focused and get it done so I can feel like I accomplished something. I am contemplating skiing on Sunday. If I get the writing done, I'll be more likely to go. But, I am still nervous to ski right now because I strained my sacroiliac joint two weeks ago (putting a shirt in the drier, impressively), which was incredibly painful and I don't want to re-injure it.

BillBlueEyes, DH and I are lamenting how jealous you are to live within walking distance of a subway stop and a Trader Joe's... PT is great, but it always bugs me that it takes so long to get in.

GardenerJoy, great job on your maintenance!

Lexxis, my husband (a lactose-intolerant vegetarian) has a tamale place he loves in Indianapolis. They always had good veggie options and were cheap... until they were on Diners, Drive-thrus, Dives... They raised their prices 100% within 24 hours of the show being on the air.

OnebyOne good job for moving on.

12-21-2012, 11:23 AM
Hi Becksters/coaches - We have done our trip and missed the snow. Wonderful to be here with family. Am being mindful of food choices - trying, anyway. I hope you are all safe, warm (if in snow) and enjoying family and/or friends.

DS is watching carbs. He has fibro and his rhuemotologist suggested it. So, we can be 'mindful' together.

I will check in. We will be away from home until next Wed.

Hope you are all doing well.

12-21-2012, 12:09 PM
Friday Weekend Warm-up: There is NOT ONE single food that you can eat while you’re off track that you can’t also eat when you’re on track. When you’re working on healthy eating, it’s true that you probably can’t eat as much of it as you want, but certainly any food can be worked into your diet in reasonable portions. This weekend, work on eating your favorite food in a reasonable way.

I've been bad........... holiday eating has invaded my brain. I MUST get back in control.

12-21-2012, 05:06 PM
Good Morning.

Saw ticker weight the day before my bday but it jumped a pound (on its own accord, of course, with no help from me lol) so 1 pound above ticker. Nice bday. My beautiful boys sang me happy bday.

Today I am completely unmotivated for anything. Shell shocked from the last day of school. I seemingly am refusing to write my food down. Plan to start over this minute: lunch- sweet potato smoothie. Credit step class. Credit veggie plan for dinner. Plan read Beck book.

12-21-2012, 06:48 PM

A happy winter solstice to you! :xcheer:
Days now begin to lengthen. :sunny: Yay.

*credit for tracking today, for posting here and for cooking from scratch.

I have made some progress with the furniture and the boxes and had a mental breakthrough. As I carried a very heavy box down the hallway into the dining room I thought OMG I am still moving. I moved here in April 2011. I am still not unpacked. Most of the boxes I carried haven't been opened since I packed them. I am completely unwilling to still be moving after this round of apartment arranging happens. This has to be the last time I deal with these boxes. I'd like to be moved in and actually living here, not managing *stuff*. I'm ready to move on.

I've also made the decision to sign up with my local Bikram Yoga studio or their introductory student special: $40 for 30 days of classes. My starting day will be January 9, 2013. I looked at their schedule and it looks like th ebest time for me to go will be 6:30pm for a 90minute class. Hooboy. My body is in for a *welcome* shock. I don't normally do much in the evening and I haven't actually challenged my body to do much in the last few years. I am done with that as well. I need to see some deep change this year. I think it is essential for my well-being and I think I am on my way.

Bye for now.

12-21-2012, 08:28 PM
Quick and late again! But yesterday went well food and exercise-wise. Today has gone well food-wise, but I'm going to have to push it to get any exercise in. I'm determined.

WI: -0.1 kgs, Exercise: +80 885/1400 minutes for December, Food: 100%op, Read my Advantages and Responses: yes

12-22-2012, 01:21 AM
Moving fast, but wanted to post. For me, the holidays are here--people from out of town, parties, food and drink galore--and I'm damn glad to have a four-year-old kid to chase around at these events. The "It's not Ok" and the "Self-Deluding Response" cards helped quite a bit today, but my little dude is really who kept my on track. And keeping up with him is one of my biggest advantages to losing weight. Thanks, Son!

12-22-2012, 07:58 AM
Diet Coaches/Buddies – The juices are running - the stuff that flows through my veins to buy, buy, buy my way out of the season, LOL. Went to Home Depot with DW to choose the cordless drill we'll give each other for under the tree. CREDIT moi for walking the length of that humongous store. I grabbed some neat wood clamps on super sale to give to DW. I wanted to buy one each of everything until she gently guided me out of the store. Bumped into the mother of one my DD's smartest grade school friends. Her daughter graduated with honors from an ivy league college and is now running a small organic farm with her husband. With no internet. And happy beyond belief. Wonderful story.

Had a moment when snacking seemed like a good idea then decided, No Choice - CREDIT moi. It was an on plan day. At dinner I had the opportunity to serve myself too much chicken but didn't. My brain sees a whole chicken and thinks that about half is the right portion. Half is a lot of chicken. DW made about the best okra ever. Because of the large Indian population around here, okra is always available. Yay for okra.

onebyone – Kudos for "I'm ready to move on" - certainly sounds like it. Your Bikram Yoga should get your body and soul back together.

Joy (gardenerjoy) – Yay for, "I'm determined."

Debbie (Lexxiss) – Love the thought that Winter Solstice is especially appreciated in Alaska where length of day matters. Yay for a written food plan.

Beverlyjoy – Glad you missed the snow - sounds like it was pretty bad for many folks. Have a nice visit with your laugh therapist.

FutureFitChick – Ouch for a strained sacroiliac joint - sounds inconvenient if not painful. Kudos for marching forward on plan. Love the notion of recognizing that the salad was too big and stopping. Good to be reminded that I don't have to finish whatever bowl I've served myself. Good luck with your writing.

maryann - Happy Birthday! Yay for having "beautiful boys" to sing for you. Speaking of which, please extend my gratitude to your DH that I was able to walk into Trader Joe's and buy a huge bag of walnuts for our Christmas. You'd think those would be reserved for kings and such.

HaleyJu - Handing you back your control. You can decide to stay your plan one temptation at a time. Holiday treats were here last year and will reappear next year. Good luck.

BigchiefDavid – Yay for a 4 year old DS as Diet Coach #1. I absolutely hate how many Self-Deluding Responses I've done and are capable of doing.

Readers - chapter 2
What Really Makes You Eat

The Thought Comes First

You may not be conscious of it, but you always have a thought before you eat. Let's say you see an open package of peanut butter crackers on the counter. You don't just automatically reach for a cracker and put it in your mouth. Your thoughts influence what you do. If you think, I really want to eat that ... It won't matter if I take one, and you don't respond to those thoughts, you'll go ahead and eat the cracker. On the other hand, if you think, I really want to eat it, but I shouldn't because it's not on my diet ... I have to get better at resisting food between meals, then you won't eat it.

Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), pg 26.

12-22-2012, 12:14 PM
Good Morning, Coaches.

Still struggling for discipline. Credit for scale not moving further up but I do not want to settle for that. Plan is for yoga at 10 am. Then I am fulfilling a promise to take DS to The Hobbit. The deal was if he read the book, I would take him to the movie and he DID!.

This is the second day of vacation and I am talking back to my brain that tells me I should get productive. I have been struggling with over busy for a month. I need to let myself be. If the house is clean, the laundry done, and DS and DH are well fed I have done all I am supposed to do.

I made a pledge on my bday. Nothing new for one year - no more clothes, jewelry, shoes. (The one exception is underwear.) I want to simplify my life and pay off the little school debt I have in one year. I will feel good about myself, I know. It will force me to stay OP because I will not be buying new, bigger clothes.

Onebyone: Credit for weighing at WW and the determination to be rid of those boxes. It reminds me of Jacob Marley's chains only he had to carry them with him wherever he went. The good news is you don't have to carry those boxes anymore.

BBE: I hate to say it but those Trader Joe's Walnuts are often from China. There is nothing like a fresh California Walnut but ironically we sell many of are walnuts TO China. The Chinese don't want to eat their own. We do sell some to the Emerald brand. Yum. I have a twenty pound box of shelled halves I'll be working on this year.

12-22-2012, 03:56 PM
Today is defying planning, but I'm doing my best and have a preliminary plan for the rest of the day that will probably work.

WI: -0.05 kgs, Exercise: +20 905/1400 minutes for December, Food: 100%op, Read my Advantages and Responses: yes

12-22-2012, 07:04 PM
Hi Coaches!

BBE, yay for okra and an OP day.

:wave: everyone else!
OP yesterday, excepting several cookies eaten at an evening meeting. I wasn't hungry before or after so had some yogurt when I got home and called it "dinner". Not the best not the worst.

Today at work was the not so great. There were goodies everywhere...many customers bringing plates of cookies and candies. I did great in the morning..had several then used my resistance skills successfully for most of the rest of the day. It stayed crazy busy and finally 2 hours after I was supposed to go home I dove in for more. I did

Fortunately, I have tomorrow off but work Monday again. At least I will know what I'm getting into this time and have a day to think things over.

12-22-2012, 07:29 PM
Hi Coaches.... yesterday went OK... I only had one piece of pizza and a bite of chocolate pie.

Today, for dinner, was Chinese food. I took small tastes of a few things. I am sure it's not perfect, but, better than in the past.

I rocked our little GD (8 months old) for a few hours. She doesn't feel well. She's a good cuddler.

We gave everyone their gifts... it was fun to have a chance to see the kids play with the toys before we leave tomorrow. My kindnergardener GS and I wrote some stories. His words that I wrote down... and then he illustrated them. Very joyful.

I hope you are all doing well. Gotta go.

I'll check in again soon. Tomorrow (Sunday) we will travel again to be with DH's sister and our niece.

DH's and GS went sledding today... fun for both. DH is ready to go to sleep soon. LOL.

Take care now.

12-23-2012, 01:17 AM

I am about to tuck myself into our new queen size bed. *credit for cleaning out the bedroom, rearranging furniture, disassembling and temporarily stashing the old double bed (was that mattress ever wonky!) and then moving the new bed into lace and dashing out to buy a new mattress cover and mattess pad. I also tracked down the last steel bed frame in the province(!) yesterday. It is great and I can tell it will serve us for years. It accommodates a queen or king size mattress. It eliminates the need for a box spring which is awesome, and cheaper. I alos got a bag of donatables together for the pickup tomorrow morning by the diabetes society and I managed to fit and transport all three of my crafting drawers to my studio today--a task I'd been trying to get to all week. Also, another problem is solved becasue the boxes my new steel bed frame came in (2 of them) are the exact right size to put the loose canvases I have in my studio into so they can be stored outside my studio up on a shelf that my studio landlord has offered to me for that puroose.

Things are going well. However, I tucked into a box of chocolates last night! A surprise gift left for us by our landlord on our doorknob. In addition, DH borugt me home a BIG slab of cake and I thought it was the reg. leftovers ye brings me when I looked to see what was in the box and I just sat down and had it for pre-breakfast. I didn't want to aply any tactics to stay away from the treats today. I am ok with it. I do need to track it as I haven't yet but will.

And with that I will go do that because I *really* want to get into that new bed!


12-23-2012, 07:36 AM
Diet Coaches/Buddies – Good enough eating at a big Christmas party last night: Minimal appetizers, even though one was 'healthy' since it contained artichokes (along with 90% cheeses), exactly one plate of mostly veggies, and only fruit for dessert, CREDIT moi. Until I offered to take my DD's dessert plate back to the kitchen and she hadn't finished a to-die-for chocolate cookie which I then did. Ouch! Two issues: One, how can someone not finish a cookie? It's just unnatural, but she's been that way all her life. And second, why do I still step forward to finish what's on my DD's plate? You'd think that thirty years of doing this would be enough, or that twelve years after she's left home would have cured me, LOL.

Minimal exercise, consisting mostly of walking around my house trying not to limp. I feel like a wimp for recovering slowly. I talked to a guy last night who is doing crossfit; he put on 15 pounds of muscle in the last nine months. Says it's great. It does help that he's thirty years old, LOL.

onebyone – Good morning to she who slept on a new queen sized mattress. Your progress to Arrange your Environment is inspiring.

Joy (gardenerjoy) – Some days defy planning - yay for a full life.

Debbie (Lexxiss) – Kudos for coming back per, "resistance skills successfully for most of the rest of the day" - instead of entertaining that slippery sabotaging thought that all is off plan anyway. Sounds like a neat place where customers bring gifts of appreciation.

Beverlyjoy – Such fun to write a book with your DGS. Kudos for surviving a Chinese dinner "better than in the past."

maryann - Yay for a DS who will read Tolkien's 320 page book to get to see the Hobbit movie. Kudos for making a plan that motivates you to keep within the size of your current clothes. [The bag is labeled "Trader Joe's California Premium Walnut Halves" - hope that doesn't just mean 'California-style.']

Readers - chapter 2
What Really Makes You Eat

The Thought Comes First

The thoughts that lead you to act in unhelpful ways are sabotaging thoughts. The thoughts that lead you to act in more productive ways are helpful thoughts.

Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), pg 26.

12-23-2012, 08:55 AM
Hello Coaches!

BBE, on the one hand it is perplexing when I think about finishing someone else's last bite...don't understand why they left it anyway....then I accept the reality of my food addiction and understand not everyone else has "that". Kudos for a good day otherwise.

Me, weighed this morning and the scale was down :shrug: and as I tried to think that one out I gave myself credit for getting right back on track...not waiting until "tomorrow" and many other things that BDS teaches me. Dinner was OP last night and I DID remind myself today that I must have run at least 7 miles at the restaurant yesterday since my pedometer has recorded 4-1/2 on an average one.
Gratitude: reminding myself I used to have a hard time walking up the flight of stairs in my home.

Today...mindful...and best of all I have a food plan

12-23-2012, 12:37 PM
Good Morning, Coaches.

Practiced my resistance muscles yesterday. I allowed myself to feel hunger and waited until I was at a Christmas dinner to eat. Congrats. I need to practice more of that. The Hobbit was magical - oh the movie was good, too, but watching DS face as the book characters came to life was thrilling. Every twenty or so minutes he would turn to me and say "This is terrific!" Credit for not not digging into a box of popcorn and missing his expressions.

DH and DS are down at the ranch with family. They are off to a King's game tonite which means I have the whole day to myself. Credit for reminding myself I am not lazy just relaxing. Already this morning I have started chicken stock with leftover chicken, cleaned out the veggie drawer, cut up old bread to toast for crumbs and started a load of laundry. My counselor said once that I live my life with adrenaline exhaustion because of the anxiety I feel. I am doing everyone a favor when I allow myself to putter. This pm I will wrap Santa gifts and treadmill for 30 minutes. Food is logged into fitnesspal. My gift to myself today is to eat ONLY what is logged. Bliss to be in the quiet.

BBE: The world does seem magical for thirty-year olds who can lift weights and leave cookies and yet I know I am happier today than I was then. Youth, as they say, is wasted on the youth.
Lexxiss: Congrats on tracking exercise with a pedometer and just tracking in general.
Beverleyjoy:I can't think of a better way to celebrate the season than holding a baby for a few hours and and falling into bed after a day of sledding. Congrats for checking in.

12-23-2012, 10:35 PM

I keep forgetting to weigh-in. Well, not exactly true. I forget, then remember then don't want to, so I don't. Tomorrow I will weigh in.

I just spent hours baking these cookies my sister old me were easy. They took as long as it takes to make bread from scratch--like 3 hours+-because the dough has to sit in the fridge. What fussy baking. They taste good but not worth the trouble and they are all being given away so I don't think they'll become part of my reg xmas baking, which is minimal as it is.

Looking forward to xmas being over. It won't be a big food day. It's been ok so far but not perfect and could be better. I am just holding fast and I am ok with that.

Not much else to say. We both love our new bed. It feels so much biger. Caesar the cat even had more room to stretch out and DH said I didn't elbow him last night. I miss the memory foam but am in no rush to replace it just yet.


12-23-2012, 11:56 PM
Hey Coaches and Becksters,

I'm relieved to find that cravings and disappointments don't dominate my thinking at social events like today's football game. I sit down, eat mindfully (which I have to say has been fantastic--really tasting the food and savoring the flavors), and I don't worry about what I can't have. I weigh in tomorrow and regardless of what the scale says, I'm proud of what I've been doing (credits galore), and I'm enjoying myself.

Thanks to all of you out there. It's great to have others on the same journey and to have trailblazers who have gone before and are now trail guides.

BTW, I'm not the sharpest blade in the cutting block--more serrated than most--and I have to admit something. For a little while, I thought it was strange that so many of you were married to men named DH.

Until that time...

12-24-2012, 12:33 AM
I guess I'll just quit pretending that I post in the morning and be a night poster. I've done both. Either works. Daily seems to be the important part for me.

Another day that went wonky, but I had a plan. Everything ended up shifted late so I skipped a snack. I'm calling it 100% on plan.

WI: -0.5 kgs, Exercise: +55 1030/1400 minutes for December, Food: 100%op, Read my Advantages and Responses: yes

LOL with BigchiefDavid and all of our DHs.

12-24-2012, 05:01 AM
Hi Coaches!

Happy Christmas Eve day...I will be working. I'm amidst a bit of insomnia so thought I'd check in early since I'm going to try to get a couple more hours of rest.

I haven't weighed yet but will. I will have my morning smoothie and it will be too busy to eat at work. I have a written plan for an early dinner.

I sat and read from the green Beck book yesterday. I am starting the process of rereading as I try and plan my next step with weightloss. I'm grateful to have maintained my losses but recognize that if I want to lose more I'm going to need to rehone some dieting skills and revisit some stricter behaviors. Something inside me says it is time....almost...holidays be over.

BigChiefDavid, lol...there are some threads around here that interpret all the abbreviations. I have no kids but often refer to my DH's DD ..:lol:

Have a great day everyone!

12-24-2012, 07:09 AM
Diet Coaches/Buddies – I acted like a person with an eating plan, CREDIT moi. Spent an hour chatting with friends with coffee near a table laden with homemade cranberry nut cake and other seasonal goodies. I just told myself that there would be Christmas goodies again. The important part was that I didn't start - didn't nibble a broken off crumb. I'm able to plan a small piece of something quite well. But if I grab something unplanned, the hand-mouth just keeps popping it in.

Deliberately took a mile walk, CREDIT moi. I'm still annoyed that that's my limit right now, even though I'm grateful that I'm healing so rapidly and so easily. Oh, well.

onebyone – Yay for enjoying your new bed - with Kudos for all the effort you put out to make that happen.

Joy (gardenerjoy) – Neat to have a plan despite the drama, "Another day that went wonky, but I had a plan."

Debbie (Lexxiss) – Yay for using insomnia to finish a project. I'm inspired that you've actually gathered all those photos.

maryann - Neat to think of it as a gift, "My gift to myself today is to eat ONLY what is logged." Love the visual of your DS enjoying the Hobbit.

BigchiefDavid – LOL at all the DH's around here. (A partial list of frequent 3FC acronyms is here: 3FC Acronyms. ( Yay for "don't worry about what I can't have."

Readers - chapter 2
What Really Makes You Eat

The Thought Comes First

Here is how Jim's thoughts influenced his eating behavior. Before I started working with him, Jim often frequented an Italian restaurant that served really great bread. Even though he was trying to diet, he would invariably have such thoughts as, That bread smells so good ... I know I shouldn't eat it, but I just can't resist. So, of course, he would end up eating a piece. Then he would have the thought, I've blown it ... Oh, well, I might as well start again tomorrow. And he would overeat the rest of the meal.

Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), pg 27.

12-24-2012, 07:27 AM
HI becksters/coaches/friends - we are now at SIL's house and had safe travels getting here. Grateful. I didn't bake this year... Credit. I've eaten only a small percentage the cookies as usual, really only 6 or so in the last three days. Credit.

Tonight is Chinese Food again. Do you see a pattern in my family?? LOL. My niece will have a gang of friends here for supper. It will be fun. Am planning to take little tastes and stick with lots of veggies and steamed dumplings.

Wishing you all a wonderful Christmas Eve and Christmas morning. It's important for we food folks to remember to concentrate on the company more than the food.

12-24-2012, 01:43 PM
Good Morning, Coaches.

It is a rare thing to say these days but I was 100% OP yesterday - a great xmas gift. Still a pound above ticker but I have already exercised and planned my food. My goal is two straight days of nothing but what is on the food plan.

Nice evening planned - quiet with the boys, homemade sloppy Joes with homemade rolls, sweet potato smoothies, then church. Sometimes in there DS has to write his wish list to Santa. I have planned a half of a giant cookie as an evening treat.

Merry Christmas, All.

12-25-2012, 12:57 AM
Christmas Eve supper:

local, pasture-raised Cornish hen smoked on the grill (I ate the drumstick, thigh, and wing, leaving the breast for another day)
sweet potato soup
roasted Brussels sprouts sauteed in a mustard-ginger vinaigrette

So good!

Tomorrow's challenge is a family potluck and awkward meal and travel times. I wrote a plan that completely accounts for all the strangeness in the schedule. It's not pretty, but it's also not wishful thinking. Following my plan will help me be at ease for the best part of the day -- visiting with the niece and nephews!

WI: +0.05 kgs, Exercise: +25 1055/1400 minutes for December, Food: 100%op, Read my Advantages and Responses: yes

12-25-2012, 01:19 AM
Merry Christmas Everyone! :xcheer:

12-25-2012, 06:01 AM
Diet Coaches/Buddies – Merry Christmas to all who celebrate.

We had our big Christmas meal last night that featured a standing rib roast - more meat at the table than needed by an army as well as loads of different veggies and a whopping good salad. I did good enough, CREDIT moi by ignoring seconds of the roast and having multiple bowls of salad as we sat while the young adults had seconds and thirds. I had requested that fruit be available for when the tart was served for dessert; so I had that, CREDIT moi. It's easier to resist a tempting dessert by planning in advance to have something that appeals. As yummy as that tart looked last night, I don't regret skipping it - such will appear again in my life.

Amazon delivered three packages on Christmas Eve to complete my shopping. That was closer than I needed, LOL. The allure of last minute shopping on line calls my name. Got everything wrapped and under the tree in time to enjoy our two adult kids and their SO's. I'm sitting next to the tree enjoying the LED lights in the dark. I'm up so early that I'll have time to take a nap before Christmas morning activities start. My remaining job is to fill the Christmas stockings before everyone else gets up. It's a lovely, lovely time.

Joy (gardenerjoy) – I could go for "roasted Brussels sprouts sauteed in a mustard-ginger vinaigrette." Love the notion of a plan that's "not pretty, but it's also not wishful thinking."

Beverlyjoy – Kudos for keeping the cookies under control. Thanks for the reminder, "remember to concentrate on the company more than the food."

maryann - Yay for serious planning over Christmas - especially with a planned half cookie for a treat.

Tazzy - And Merry Christmas to you. Hope the predicted snow in the Rockies is a pleasure instead of a burden.

Readers - chapter 2
What Really Makes You Eat

The Thought Comes First

A few weeks after we began working together, Jim had plans to go to the same restaurant. But this time, he was prepared to answer his sabotaging thoughts. Before he went, he wrote and read a card that said:Remember, the bread will be tempting, but I can
resist it. It's more important to me to lose weight.
If I eat the bread, I'll get momentary pleasure, but
afterwards I'll feel worse.

Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), pg 27.

12-25-2012, 06:09 AM
Hello Coaches/Friends!

Merry Christmas/Happy Holiday...whichever you prefer...Thank you all for your continual support and encouragement which help me beyond words as I put one foot in front of the other and move forward day by day in an effort to lose my excess weight and formulate my new relationship with food. We see each other through ups and downs and find humor and compassion with and for one another. It would be a very lonely journey for me from this little town high in the Colorado Rockies if not for my wonderful friends at 3fc/Beck/South Beach...

I've weighed this morning and am happy to report success yesterday. I did have several cookies BUT passed on the obsession. I had a larger success yesterday as my boss informed me that he had a box in his freezer with 20# of vegetarian "Colorado" green chili, which I'm able to package up for 20 meals for DH and healthy version of the restaurant's breakfast burrito. Every time I am able to come up with a 100% enjoyable healthy meal option I step further from items which I know need to be a part of my food past.

I've switched meals for today. We will have a healthy breakfast with mom, our usual morning smoothie for lunch and will go lite with a super greens salad for dinner.
Breakfast: free range scrambled eggs, organic hash browns, vegetarian sausage, moms homemade banana bread, sprouted grain toast w/homemade jelly, brussel sprouts and salad

Enjoy your day, everyone!

12-25-2012, 10:00 PM
I hope everyone celebrating had a wonderful and wonder-filled day!

I successfully met my resolution to skip the stuffing at today's family gathering. It turned out there was no stuffing served, so it was pretty easy. But I'll take credit anyway!

I'm pleased with myself for exercising on Christmas Day. I have a streak going this month--30 Day Shred on odd-numbered days. I didn't break it, even for the holiday!

WI: -0.55 kgs, Exercise: +20 1075/1400 minutes for December, Food: 90%op, Read my Advantages and Responses: yes

Nature Girl
12-25-2012, 10:35 PM
Talked to the DDs who are not with us today, made sure the one who was home had all the essential traditions. (She feigns indifference but calls us on it when we miss a detail) Talked to parents who had younger friends to host them since none us kids made the 500 mile trip. Two new books and 2 new mags for me and various printed gifts for DH & DD so it's easy to look forward to curling up in the cozy chair with something to favorite part of a holiday (after the chaos of opening gifts, of course!)
My plan is to start fresh in the morning; no regrets, no guilt over what I've nibbled on today. I have actually made many good choices but of course we always want to focus on the things we messed up on. So wipe the slate clean after one last Christmas cookie (and remember how many you DIDN'T eat) and start with a healthy breakfast, reasonable and superfood filled lunch, and carefully planned choices at the evening dinner for 10 we will be attending, if the roads get better. Also a plan for a long walk now that DH plowed out the lane and the snow has slowed down...very pretty out there right now.
Holiday wishes!!!

12-26-2012, 01:08 AM

Boldog Karascony! aka Merry Christmas in Hungarian!

I have had a very off plan couple of days. I can tell you, I feel *deep* regret and my body feels *bad*. I can also tell you I have had xmas's where I stayed within my plan and they definitely feel better. So, note to self, don't do it this way next year.

*credit for weighing in: 255.3

I did spend a nice xmas day with DH and MIL. Got two great gifts from DH and several nice ones from MIL including a very generous gift card to the local art store. She was too generous. It's a nice "fault" to have!

Called those dear to me to say happy holidays. Did not hear from some family members, heard from others.

I had a minor meltdown after dropping off an emergency gift yesterday afternoon (long story) and driving it over to their house which looked like it was off of a picture postcard with the caption "Ideal Christmas" benetah it. It looked so perfect in every way that I just felt inadequate and sad for my whole family being so dysfunctional and distant. And then the feeling passed and I was happy for what I have, which is a heck of a lot.

And on that note I will leave and see you tomorrow.

12-26-2012, 06:18 AM
Diet Coaches/Buddies – 'Twas a wonderful, traditional Christmas day. I did fill the stockings before anyone else got up. Much joy came from the unexpected. My DD knew that I drink tea daily from a mug with a minor chip in the lip because she had given me the mug years ago; so she gave me a new one. Many books, much laughter, a gentle good morning.

My eating, that was so stellar on Christmas Eve, went to the high end of OK - Ouch. Our traditional breakfast has come to include Black Forrest bacon, which I now plan to eat this once per year. This year it also included French toast made with fresh, organic, Jersey Cow eggnog covered with Pumpkin-pecan butter from Williams Sonoma. Decadent to the highest order. Timing of meals was so off that I nibbled cookies in the afternoon in lieu of lunch before I got back on track with dinner. CREDIT moi for the resistance that kept it from being much worse. Yay for Christmas. Yay that it comes but once a year.

onebyone – True joy: "I was happy for what I have, which is a heck of a lot."

Joy (gardenerjoy) – Yay for avoiding stuffing - both meanings. Kudos for Shredding Christmas.

Debbie (Lexxiss) – This seems like the key to me, "...BUT passed on the obsession." If we avoid the obsession, our minor drift off path doesn't bring us down. Love that you had Brussels Sprouts for breakfast.

Nature Girl – LOL at, "She feigns indifference but calls us on it when we miss a detail" - we encounter that at every turn. Hope you can maneuver in your snow; it appears that we might see some of it soon.

Readers - chapter 2
What Really Makes You Eat

The Thought Comes First

Jim, indeed, was tempted to eat the bread. He did have the thought, That smells so good, I really want it. But this time he was able to respond to his sabotaging thought. He didn't give himself the choice to take any bread. He was really pleased by this accomplishment.

You can learn to do what Jim did.

Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), pg 27.

12-26-2012, 08:58 AM
Hi Coaches!

I've weighed this morning and am headed off to work. Yesterday would have been "perfect" with food except that I chose to indulge in more than one portion of the homemade banana bread before heading to bed. Ouch...but Beck gives me ideas for planning ahead...the rest of it is going into the freezer before I head off to work, with my navel orange in tow. Speaking of work on Monday I made care packages for everyone to take home with candy and cookies that had been delivered. Work environ will be much better today unless more stuff gets dropped off.

Have a good day everyone...must run.

12-26-2012, 10:16 AM
Belated Merry Christmas/Buon Natale! :) I've fallen off here as we packed up our gifts, baked goods, dog and whatever else I could cram in the car and drove down to my folks in Florida, straight through this year without our usual overnight hotel stay, making the drive very long ... somewhere along the way I lost my Beck's tools ... and have not done well here with the eating/lack of planning. Oh, it's CHRISTMAS excuse can no longer be used. In retrospect, it wasn't as terrible as it seemed because I focus on the two petit fours I didn't need, etc. but plan is in place to do better today.

Avoiding a foot of snow at home, so I'm happy about that and just keeping my fingers crossed the roads are clear for the way home in a few days. More snow coming in a few days and no temps above freezing, so of course I'll worry.

Very thankful to have family to come home to, and share the holiday with. Nice to still have a "home" to go home to and I'm blessed in that regard, among others.

I need to go back and catch up with everyone's Christmases. Hope they were safe, enjoyable and with those we love.

Nature Girl
12-26-2012, 02:55 PM
Posting again so soon because my plannedstrong start this morning was shakey--I want to keep my resolve and focus.
I asked DD & DH to take the containers of their favorite cookies out of the house so I didn't eat any (more). They both said yes, of course, and then left them here on the counter. After I write this I will take them to the barn. But that is easier said than done becuase it is STILL snowing here--beautiful but slow going to get around. That was my excuse for leaving for Physical Therapy late so I had to eat my breakfast in the car. That is not in my plan, but the good thing was I dished up my traditional healthy breakfast with fresh pineapple for the fruit portion and ate that on the way to PT - a compromise because it wasn't fast food or Julekake but it was eaten on the run. Can't do an hour of PT with nothing on my stomach though. And between the snow and the dogs who all needed to be fed, medicated and shooed outside (reluctantly, into the snow) I just ran out of time for a leisurely sit down breakfast.
Afternoon trip across the mountains is still up in the air - the Pass looks better than here in our valley-- will plan healthy lunch for the road and getting ready to make healthy appetizers for party so I'll have at least one thing to eat if we go.
Will save walk until we know if we are going - the weather over there will be rainy at worst --able to walk farther because no snowboots.
nationalparker: that "Oh its Christmas" or "Oh its (insert holiday here" has gotten us in so much trouble in the past, hasn't it?!
Lexxis: good strategy - send it home with someone else! It has also helped me to have clearcut 'rules' about what I can eat: "Oh thank you for the offer of Hershey's kisses but I can only have dark chocolate!"
BBE: I think the timing of meals is almost tougher than what is served; we are used to a routine and our 'stomach clock' (Peanuts' Snoopy had one of those) doesn't adjust well for holiday time.I bet that will be a problem for me again next Tuesday; I think I'd better factor that into my plan.

12-26-2012, 04:49 PM
Good Afternoon, Coaches.

Thanks for all the well wishes from everyone, to everyone. Together we are greater then our food obsessions. I believe that. Christmas was not OP. The best I can say is that I was gentle with myself and did what I could to comfort myself without food - that included a quick nap in front of the fire, going home (with DS) earlier than most, telling the truth to DH about my headache and depression.

It is what it is. Just because I am depressed does not mean that I am ungrateful. Wow. I just had a breakthrough. I always think of my blues as if they were some sort of ingratitude. "If I was really grateful then I would be happy." What a load to carry - depression and condemnation. My blues are because they are - biochemical, emotional, whatever. I don't "deserve" them. In fact, I go to incredible length to minimize their impact by counseling, exercise, healthy eating. So I guess I am giving myself a big credit.

Step class this morning, read Beck, OP eating, some errands getting ready for the big trip to the East Coast to begin my last semester of my MFA program.

Will check in tomorrow. Best day to all.

12-26-2012, 05:41 PM
Just got back from an extended (compared to typical visits) to my mom's. I found great dishes with very little need to modify the meals two nights in a row at restaurants, so that was a wonderful bonus! On Christmas Eve I made a make-your-own lasagna bar, so my meal was pretty well on plan for that too. Yesterday dinner was way off what I planned. But, I enjoyed myself without eating too much (in terms of quantity) and mindfully enjoyed the small bites that I too of off-plan foods. For the rest of the visit duration, I did great and stuck with my food plan. Last night though, when we started to clean-up dinner, the dishwasher suddenly started pouring out water, which spread to the subfloor and then on to the basement. We are lucky that we had our dear old St. Bernard down there, as it was her barking that alerted us to the problem of the water submitting to the will of gravity. The next several hours were spent dumping trash cans on the floor, removing ceiling tiles, and emptying our makeshift buckets. At least it waited until after an amazing dinner prepared by mom (with help). Overall, a really nice visit, although I am worried about the health and well-being of both my mom and step-dad. So, I will be praying a bit extra for them right now.

BeverlyJoy, how was focusing on the company not the food for you? That is a great lesson for you!

BigChiefDavid, awesome job on being mindful!

BillBlueEyes, great job on Christmas Eve and for still staying in the OK range on Christmas.

GardenerJoy, great job on by-passing the stuffing!

Lexxis, hope your plan to get rid of the no-good-for-yous was successful and that no more plan-sabatours were delivered to work for you today!

MaryAnn, interesting to learn about where our food comes from. Hope you have been more able to turn off your brain.

NationalParker, the foot of snow at home is pretty awful. We were supposed to go to dinner tonight with family in Indianapolis and decided to not drive the one hour there for fear we would not make it back home tonight to care for pup. Preparing to travel can be difficult. Hang in there. Maybe as you relax you can get back to those good habits you have developed.

NatureGirl, great job asking for family help on the cookies. I have had to ask my husband to stop talking about cookies, pie, etc. when he kept talking about them and having them and now eating them again. Grrrr! Hope travel is safe for you.

OnebyOne, I hope you are able to get back on your plan soon!

12-26-2012, 11:03 PM
Hey Coaches and Fellow Becksters,

Well, I stumbled a bit during the past couple of days. I've made some big changes in my life in the past year, so although I wish I hadn't eaten a bunch of cookies and desserts on Christmas Eve night and Christmas night, I still feel pretty damn good. Plus, I managed to eat planned meals during the day. I want this to work, and I refuse to let a small fall become a monumental failure.

I'm reviewing the next lesson in the book this evening; I ate well today and I did a lot of spontaneous exercise thanks to my two kids. Credit, credit, credit.

My wife gave me an unlimited pass for a month's worth of yoga classes for Christmas, and I'm hoping to start soon.

Until that time...

12-26-2012, 11:59 PM
I never managed to write a plan today, but ate as if I had one -- credit for that. More credit for just now writing a plan for tomorrow. If I'm going to post at night, apparently I also need to write my plan at night. The two seem to go hand-in-hand for me.

WI: -0.2 kgs, Exercise: +25 1100/1400 minutes for December, Food: NA%op, Read my Advantages and Responses: yes

Nature Girl
12-27-2012, 02:20 AM
Credits today: healthy lunch eaten sitting down even though we were anxious to get on the road; one glass of wine at dinner; no bread; one small serving of veggie lasagna; giant serving of salad; no desserts; nuts eaten one at a time followed by conversation, followed by one more nut.
Debits: it was a pretty big (possibly refillable) glass of wine; too much dressing on the salad (pre=dressed); no walk--it got lost in travel time.
Considering what this dinner has looked like for me in past years, excellent job!
Tomorrow: standard oatmeal breakfast; drip coffee with 1 t of 1/2 & 1/2; healthy lunch salad from Trader Joe's; pineapple; leftover yams & brussell sprout salad for dinner with some type of healthy protein.
Survived without the cookies today, and turned down two homemade desserts tonight--good for me!

12-27-2012, 06:14 AM
Diet Coaches/Buddies – First visit to rehab was neat. My guy showed me that my healing was complete by carefully pressing along the break with no pain. It's a simple healing process. I had reviewed the fall with my DS who had been walking down the stairs behind me, and realized that I had fallen from the third step where the stairs take a sharp left turn. My boot had slipped off the small corner of the triangular tread and I went down from the height of two steps. That makes me feel better since I had just assumed that I'd only gone down from one step and breaking a leg from a one step fall seemed a bit fragile. Specifically, I had a lateral malleolus fracture – the malleolus is the knob at the end of the fibula. I have three exercises to do twice daily. I did them yesterday, CREDIT moi. I'll get full ROM (Range of Motion) back. Some of my "limp" is caused by a tight calf muscle. Apparently it isn't fond of being in a cast for six weeks.

Food was good enough, CREDIT moi. Meals were 100% - I even left most of the roasted squash on my plate at dinner. CREDIT moi, since I'm a plate cleaner. But the bowl of tree nuts from the stockings sits on the kitchen counter and I'll crack those babies one by one until they're gone. Methinks the energy required to dig into a Brazil Nut offsets the calories consumed. Pass that on. You read it on the Internet, LOL.

Joy (gardenerjoy) – This is where I dream to be, "but ate as if I had one."

Debbie (Lexxiss) – Wise move getting all that food at work out the door - Kudos for smart thinking.

Nature Girl – Kudos for making it out of the house into the snow. You made me google 'Julekake' and I'm glad there's none around to tempt me. Hope your trip and your walk all panned out. Maybe I can adopt this, "nuts eaten one at a time followed by conversation, followed by one more nut."

FutureFitChick – That's a new one for me, "make-your-own lasagna bar" - sounds fun. It's really difficult to watch the health of those we love - with nothing we can do about it. Hope you have a successful recovery from that water disaster.

maryann - Pretty amazing to be able to ditch the thought, "If I was really grateful then I would be happy." We burden ourselves with so many shoulds. When I become Czar I plan to remove should from the language.

BigchiefDavid – This seems to me to be the BIG secret of success, "I refuse to let a small fall become a monumental failure." Kudos for seeing that. Can't wait to hear about your Yoga journey.

nationalparker – Waving back toward Florida. That was a looong drive - hope your dog is a traveler. Kudos for making a plan to recover in place instead of waiting until you return home.

Readers - chapter 2
What Really Makes You Eat

How Thoughts can Sabotage Your Diet

Sabotaging thoughts make dieting more difficult in many ways:

...Sabotaging thoughts encourage you to eat. You'll probably notice that you have a number of "permission-giving" thoughts that allow you to rationalize what you eat. These thoughts often start with the phrase, I know I shouldn't eat this, but it's okay because .... They end with any number of excuses, such as, I had a bad day ... This is a celebration ... It will just go to waste ... I really want it ... It won't matter. And so on, and so on, and so on.

Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), pg 27.

12-27-2012, 08:31 AM
Hi Coaches!

Yesterday I stuck to my plan even refusing a bite of DH's yummy lunch when he and mom showed at the restaurant unexpected. It was nice to visit with them while I worked. We ate dinner early and I had a small snack later after watching DH consume large quantities of cookies and chips. Spontaneous exercise was whooping and jumping up and down as our Nuggets beat the Lakers. I weighed this morning and was happy to see the number tick down again-post holiday.

BBE, neat to finally have a better understanding of where you're at in your recovery and kudos for an OP day.

12-27-2012, 09:16 AM
Hi Becksters/coaches/friends! We are home sweet home... as they say. Glad to be back home after almost a week 'on the road'. We spent a few days before Christmas at my son's home with them and the grandkids. Then off we went to DH's sister's home. It was so wonderful to see so many folks we love.

I got on the scale yesterday and was five pounds over my ticker weight. - 220. With one day back on plan I am one pound over my ticker weight. (down 4 overnight) A wonderful sight to see. 216. (water weight, I guess) I must really hold onto it and move forward. I do think I ate more than usual for sure the past week. But - I'll accept one pound. I do think me not baking was helpful. However, my SIL and DH went to the bakery to buy cookies for Christmas. *sigh* Oh well.

I have folks coming today to put in new countertops in our kitchen. I need to do a few things. I'll try and get back later and catch up.

12-27-2012, 11:26 AM
Guess it is about time I started to post. I've been reading the forum for a little while, having discovered it while idly browsing one afternoon and looking for inspiration about my existing diet regime.

I had gained weightnfor a number or reasons over an extended period of time, but had noticed that I had gone from automatically 'thinking thin' to a sedentary lifestyle that revolved around food. The idea of a cbt based program to tackle my now ingrained food thinking made perfect sense. I was already comparing my current attitudes to my old 'beliefs' and how other 'naturally' thin people seemed to behave and knew i had a long way to go.

I have read through the book and while I am trying to implement the program day be day, I keep finding that different things keep creeping in at odd times. For instance I put extra potato salad on my plate on Christmas day and practiced leaving it there. That was definitely tackling an ingrained habit particularly as I was back at the parents house and the idea of food left on a plate is considered a shameful waste there.

So far the program has been so helpful, it is reducing my reliance on using willpower and obsessiveness and allowing me to relax into the diet so that it is more lifestyle change without the feeling of being unfairly restricted.

I love the idea of giving myself credit and catch myself mumbling it under my breath for far more issues than food. It is so easy to be our own harshest critics and such a simple idea.

This forum and the positive attitude of the people on is so motivating, thank you all for being willing to share.

12-27-2012, 12:36 PM
Last night was OP. Breakfast today was OP. Just trying to keep myself focused and motivated to get through some work I really want done but don't always feel like doing.

BeverlyJoy, great news on the scale! Bummer to hear about the cookie expedition going on over there, but from what you wrote, it read to me like you realize this is THEIR cookie issue and not YOURS or YOUR FAMILY'S.

BigChiefDave, great attitude toward getting 100% back on track!

BillBlueEyes, I'd be worried if the fall of 1 step were enough for a break. So, that is good news. Great to hear about it healing so well. Yeah, the lasagna bar was an attempt to accommodate my and my husband's diet needs with my mother's hatred of anything untraditional. So, I prepped all of the ingredients for her normal recipe along with zucchini noodles for me, spicy (that wasn't) sausage for my step-dad, soy cheese and vegetarian sauce for husband, and lots of veggies for anyone that wanted them. Mom was skeptical, but it turned out OK. We all overfilled our bowls though.

Electro, welcome to you! Those old habits snap back fast at Mom and Dad's! That can be tough, so major credit to you for realizing you had extra potato salad. I really loved your statement "t is reducing my reliance on using willpower and obsessiveness and allowing me to relax into the diet so that it is more lifestyle change without the feeling of being unfairly restricted."

Lexxis, sadly when skimming your message I got to nugget and assumed chicken! ;) Great to hear that you stuck OP with DH's lunch.

NatureGirl, great job getting a plan together for today!

12-27-2012, 01:31 PM
Beverleyjoy: Like you, I weighed four pounds heavier this morning. Do I really rexpect anything else after FOUR Christmas Days in a row - literally? I have a breather today then the last family event tomorrow. I really just want one clean day today--no sugar, eating only what I have written. I hope the scale tomorrow reflects your weigh in and I am down a bit.
BBE: I am convinced the worst injuries never look bad. A good friend threw her back out for months by yawning the wrong way. Really.
FutureFitChick:I hope you get your work done. I remember an efficiency expert wrote "Always do the thing you hate to do most, first." It does make sense. I like the feeling of accomplishment from checking off a list.

Credit: Putting time in to research/refine what I am eating. Credit food plan written and walk planned. The focus for today is lots and lots of veggies/fruit. Some detox from all the sweet.

The good news is the East Coast Storms might have passed when we leave for DC on Sunday.

12-27-2012, 11:04 PM
We weathered an ingredient emergency. I had the most beautiful crowns of broccoli but most of them had rot at the base of the florets. It was the only green vegetable in the house (tomorrow is shopping day) and was meant to be the basis of a stir-fry. We got creative and managed a different dish with the best part of the broccoli and pantry ingredients. Good enough for an unexpected development.

WI: +0.05 kgs, Exercise: +65 1165/1400 minutes for December, Food: 90%op, Read my Advantages and Responses: yes

Welcome, Electro! Sounds like you're off to a great start with Beck!

BillBlueEyes: I'm fascinated by the details of your rehab. Cool that you figured out that you aren't as fragile as first seemed.

12-28-2012, 12:07 AM
Hello everyone! Tried to rescue another day by ordering salad with grilled chicken at a favorite Italian restaurant this evening, out with my family, still on vacation. Proud of that. Not so proud of the garlic bread that I enjoyed. Struggling to try to get back in semi-control ... tomorrow's plan is to hit the beach for a good walk (not warm, but I love the ocean and miss it greatly in the midwest). Lived by the ocean in Florida, in Italy and in Spain, and now I miss being able to walk, to enjoy the sun, surf, seagulls and sand - so I will soak those up and relish them.

Vacation end is up in the air as we're watching weather for the drive back. Our dog IS a trooper - she's so "roll with the flow" - couldn't ask for better on a 15 hour drive... She's laying at my mother's feet now, snoozing away.

Dread the scale when we return. i'll hop on, though, and see the number and keep at it.

Will I EVER have a new year without the resolution to lose weight or to get healthier - would love to have it to just maintain and stay healthy. It's been a few years now since that was my goal ... I need to do the work to get there in 2013. Thank you for all of your support since I've joined this group. looking forward to actually moving my ticker DOWN one day! :)

12-28-2012, 12:25 AM
Hey Coaches and Becksters,

Ate completely OP today, and, as opposed to other times I've dieted, I feel encouraged rather than defeated. Reading the response cards, and crediting myself, which counts as a credit :dizzy:, really help.

Tomorrow night is another small party--some friends from out of town, who are big eaters--but I'm okay with it because I'm cooking.

Just a quick check in, good luck to y'all tomorrow.

Until that time...

12-28-2012, 06:08 AM
Hi Coaches!

:welcome2: Electro (Jenn), I look forward to getting to know you better. Glad to hear you're already finding inspiration in using Beck skills.

An early check in for me today. Yesterday OP and took time to notice just how many foods and how many times I need to resist during a 9 hour shift. I especially said no no no to a large box of ordinary candy which remained. I noticed at closing that my boss sent the whole thing home with the dishwasher. Yay! The recipient looked very pleased as he left. I've weighed already and am happy to see the number move back down. Lunch out today...possibly WFoods...we haven't planned yet. Dinner is planned already. credit.

12-28-2012, 07:15 AM
:welcome: Jenn (Electro) :welcome:

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

Neat that you learned about Dr. Judith Beck and this forum while "looking for inspiration."

12-28-2012, 07:23 AM
Diet Coaches/Buddies – Did my rehab exercises twice per day, CREDIT moi. In the best Beck tradition, I pondered how to make sure that I did them. Solution: track them in my exercise journal as if they were real - an obvious idea that didn't occur to me right away. They don't seem real because they don't include weights with large numbers on them, LOL. Also walked to the library to return a book and pick up Team of rivals: the political genius of Abraham Lincoln by Doris Kearns Goodwin. It's a bigger book than I'm ready to let compete with the active stack going down at moment - might have to read a few chapters and skim the rest. There's a useless gene in my DNA that says that I must read every page of every book or I'm a fraud. Gotta get over that.

Food was on plan, CREDIT moi, except for a larger afternoon snack - Ouch. I skipped morning snack so the calories weren't that off, but the attitude isn't acceptable because it's the entrance to the slippery slope. It rained all day and I was suffering from cabin fever. There's always a slippery reason for diversion that rhymes with Sabotaging Thought, LOL.

Joy (gardenerjoy) – Joyful turn of phrase, "weathered an ingredient emergency." Kudos for a 65 minute exercise day.

Debbie (Lexxiss) – Congrats to your Nuggets. Whatever they've got going I wish they'd send some of it to our Celtics. Kudos for ignoring cookies and chips being consumed. It really is interesting how many food decisions we make a day - mostly decisions to ignore the excess that's constantly offered.

Beverlyjoy – Love a four pound wooosh - as if it represented fat lost, LOL. Good luck with your counter tops.

FutureFitChick – This is where Beck strategies seem so powerful to me, "work I really want done but don't always feel like doing." Kudos for plugging away. [Thanks for the description of the lasagna bar - I think it sounds fun.]

maryann - Seems like a good notion, "Some detox from all the sweet."

BigchiefDavid – Encourages me to hear, "I feel encouraged rather than defeated."

nationalparker – Garlic bread is just evil; that stuff should be banned since I have so little defense against it when the wonderful smell hits my nostrils. Watching gulls does refresh the soul. I'm so old that I read the book, Jonathan Livingston Seagull, and loved it.

Jenn (Electro) – Thanks for the reminder how easy it is to slip into "a sedentary lifestyle that revolved around food." Kudos for doing the extra food experiment with people watching. (I did it in total privacy so no one would know that I was wasting food.) And Kudos for so quickly coming up to speed giving yourself credit - it's kinda amazing how we've drifted away from that. Glad you've joined us.

Readers - chapter 2
What Really Makes You Eat

How Thoughts can Sabotage Your Diet Sabotaging thoughts make dieting more difficult in many ways:

...Sabotaging thoughts undermine your confidence. These are the thoughts you have after you've eating something that you think you shouldn't. For example, instead of just saying to yourself, Okay, I made a mistake ... I shouldn't have eaten that, but I can start eating in a better way right now, you say, It's so terrible that I ate that ... I'm so weak ... I'm just not going to be able to lose weight.

Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), pg 28.

12-28-2012, 09:23 AM
Hello Beckfolkts.coaches.friends - yesterday was on plan. YAY. Credit. We had workers here a good portion of the day... in the kitchen. I worked around them and kept it on plan. Credit! I wrote it all down, lots of water, exericise and stayed away from DH's pizza last night. Credit.

The kitchen counters are beautiful. It's in honor of our anniversary in January. (35 years). DH REALLY wanted the granite. Is he watching HGTV on the sly. *wink*. I picked it out. Lovely.

All Christmas Cookies have left the building.

Sing to the tune of Sounds of Silence:
Hello veggies, my old friend
I've come to munch with you again
Because a vision softly creeping
Left its seeds while I was sleeping
And the vision that was planted in my brain
Still remains - Within the sound of crunchy veggies.

billbe - such a good reminder to me... don't mess with the plan that works. Thanks. Glad PT is going well.

lexxiss/debbie - Credit for all those tempations during the day not acted upon!! Glad the scale is down. YAY

bigcheifdavid - kudo's for your OP day. It's nice when we cook for a gathering and have some control. Carry on.

nationalparker - I think that weight issues will always be part of our New Year's Resolution... simply because it's either losing or maintaining that we will forever deal with.

gardenerjoy - good job getting through the 'brocolli emergency".

maryann - good job on getting back into some of those good habits of sane eating. Credit for including those veggies. Yes, I am hoping you'll see the scale go down, too.

futurefitchick - CREDIT for you OP days. Carry on! Hope you got your work done as you wished.

electro - WELCOME! Yes, Dr. Becks principles are very helpful. I am so glad you I love to say that word 'credit' to myself too.

Everyone... have a GREAT healthy day.

12-28-2012, 12:18 PM
I met another goal this morning, which feels great. I am trying to decide where I want to set the next one. I do a lot better when thinking I don't have that far left to go to reach my goal (rather than trying to think about the end of the rainbow).

Food yesterday and at breakfast was OP. My husband was awesome and made me an OP dinner even when he did not want to eat so that I could keep getting work done. I made it through a ton of research papers yesterday, which felt great. (I was only able to get through them all because I DID NOT read every page. I am still learning like BBE that I am allowed to do that and not ready every word. It still feels like I am cheating at times and that I will miss that one nugget of information that will be the key to the big picture.) Today will be all writing right after I finish my posts.

BeverlyJoy, yay for beating the Christmas cookies out of your house! Congratulations on making your plan work around the workers. Hope you will post a picture of your before and after kitchen. Sounds amazing! Congratulations (early) also on your anniversary.

BigChiefDave, way to be in control of your food by cooking! Great plan!

BillBlueEyes, first, I just wanted to say thanks for your work on this forum. There is a real sense of community that is unmatched by many of the other 3FC threads, and I think that is largely due to you. So, thanks!

GardenerJoy, congrats on the quick thinking revision of your meal plan.

Lexxis, your boss sounds fantastic for getting rid of the junk! Congrats on the loss.

MaryAnn, your friend's back injury makes me feel better about having strained my sacroiliac joint while putting a single shirt in the dryer. Congrats on making it through all of that celebrating. You deserve an extra gift for having done so! Great job on the food research.

NationalParker, great job on the salad. Bread is soo difficult! You have lived in some incredible places!!

12-28-2012, 12:44 PM
Good Morning, Coaches.

Credit for logging ALL food yesterday. Credit for a walk. I will stretch the success by repeating those achievements and begin implementing my new traveling goals. Three simple rules: No refined sugars. No wheat. Log everything I eat. There you have it. I have been dreading traveling because it is so difficult to stay OP when eating out. I feel confident in the plan. It will see me through the dorms and touristing in DC.

I am feeling much better today. I have taken two days off any family visiting. Tonight is the last big event - box seats at an NBA game. I am confident about eating. No big rabbit hole foods there.

Weight was only down .6 pounds but I will not be defeated.

Nature Girl
12-28-2012, 10:06 PM
Yesterday I told myself Food does not fix frustration" as I bit into yet another King's Hawaiian roll. Started out well but DH took a route home that avoided Trader Joe's; lunch was cheese stick and peanuts at a gas station. THe afternoon went downhill when Iwas home alone with a ton of laundry & chores...gotta admit a pity party might have been part of the issue. Got back on track for din, then DH brought DD's cookies back in the kitchen - arghhhh!!
Today however has been right OP and I've out of the house and busy and I guess that has helped with my attitude adjustment. Healthy dinner planned, looking forward to DD & DSIL overnight and that will keep me distracted from after dinner eating. Because we'll be talking baby stuff!!!
BBE: I know PT and exercise after injury seems slow and not enough, but that's what they seem to do all the time - building strength gradually.
Beverlyjoy: LOVE your veggie song!
Lexxiss: its good to remember and credit all the challenges we do face and successfully face down

12-29-2012, 12:59 AM
Hey Coaches and Becksters,

I'm putting Beverlyjoy's song on my regular playlist.

BBE--good luck with the PT. My wife is a PT and I know it will work for you, especially with CBT.

Future Fat Chick--Congrats on hitting another goal.

I stayed on plan today except for a little dessert, which ironically was the only thing I didn't cook for my dinner party guests. Usually, I prepare family-style for these types of meals--I live in New Orleans and we love a big pot of food setting (yep, I mean "setting") on the stove--but this evening I plated everything and served it away from the kitchen in the dining room. We all ate a single serving of the main course, and I think we were all the happier for it.

Great night with friends and no regrets. Can't ask for anything more.

Until that time...

12-29-2012, 02:42 AM
Thanks for the great welcome everyone. I'm officially up to day 20 of the program and counting. Though as I said before I tend to read ahead, so find myself trying things out beforehand. That said, getting back on track seems to be a booster of already learned skills from earlier, but a good reminder.

I was cooking an OP meal and realised how large the serve was, so I practiced leaving the food on the plate. Which was good, I was comfortably full quite quickly, and left enough behind to serve as an allowed snack about an hour later when I was hungry again. Credit for both the decision to practice a skill I thought I wouldn't need to practise (but do) and for succeeding. Also covered noticing the difference between craving and hunger and working out when full ... A long term issue for me.

Futurefitchick great news on achieving the goal and for a wonderful welcome.
Gardenerjoy I like the ingredient emergency comment, may use it myself in future.
Nationalparker stay with it. It took me over twelve months to eliminate all of the barriers to being able to do this (I had a problem with chronic fatigue - multiple little reasons that kept adding up to something more than any one issue should have on it's own). Once we works out some of the problems, the diet fell into place and it's going well. Hopefully yours will do the same.
Lexis love reading your posts, thanks for the welcome. You make it easy to feel welcomed to a new group of people.
Billieblueeyes what a bright welcome post, with all the bells and whistles. Thanks, makes me feel like I have arrived somewhere special
Beverleyjoy many thanks for the warm welcome as well.

Phew! Hope I got everyone, if I have missed out anybody it was purely by accident. All the lovely warm welcomes have been great, thanks to you all. I look forward to hopefully becoming a regular for a while!

12-29-2012, 06:44 AM
Diet Coaches/Buddies – Hope you are all cooking up a batch of Pepper Pot Soup in memory of that harsh winter night of the Continental Army on December 29, 1777.

Second visit with my physical therapist was even better than the first. He gave me four additional exercises; I did all seven twice yesterday, CREDIT moi. And I went to the gym for a short ride on a stationary bike; my DPT recommended that instead of an elliptical until some muscles strengthen. Multiple short walks taken - I still feel like a wimp that one mile tires the muscles near my ankle.

Eating was on plan for meals, CREDIT moi. Afternoon snack was larger than planned because I had bought some smoked bluefish pate on 50% sale from Whole Foods for Christmas that didn't get eaten. I think smoked bluefish pate is about the best food ever and get it only once every five years or so - it's just not on our mind to shop for it. I'd just celebrate it as if I was consuming a healthy oily fish if I hadn't used Rosemary crackers to carry it down; And if I looked in the list of ingredients I might discover what turns fish to pate, LOL.

Nature Girl – Kudos for surviving a day that included gas station food and cookies returning to the kitchen. Love the joyful thought of talking baby stuff. Do you feel old enough to be a grandmother?

Beverlyjoy – You've forever replaced Sounds of Silence with "Hello veggies, my old friend" - love it! Goodbye Christmas cookies.

FutureFitChick – Looks like your ticker has banged upside the edge of its range - Huge Congratulations for a job well done. Great insight, "I do a lot better when thinking I don't have that far left to go." [Your words are kind and I thank you for them. We do have a supportive community here ... from all of us to all of us. It's neat to be part of it.]

maryann - Kudos for a memorable and terse plan, "No refined sugars. No wheat. Log everything I eat." Sounds like a winning formula. If you were, by any chance, at the Kings dramatic 0:00 second win last night, I hope you didn't have a heart attack.

BigchiefDavid – LOL at " putting Beverlyjoy's song on my regular playlist" - I can't get it out of my head. Kudos for breaking local tradition and single serving the main course.

Jenn (Electro) – Yep, Monster Kudos for leaving food on your plate - because that one is so hard for me. Designating it as a future snack is a clever win-win strategy. Learning the difference between craving and hunger might just be a lifetime challenge.

Readers - chapter 2
What Really Makes You Eat

How Thoughts can Sabotage Your Diet Sabotaging thoughts make dieting more difficult in many ways:

...Sabotaging thoughts undermine your confidence. . . .
These are also the kind of thoughts you might have when you see the scale go up, even though you've been eating properly. Instead of saying to yourself, Okay, no big deal ... I should just keep on doing what I've been doing and the scale will probably go down next week - and if it doesn't, I can solve the problem then, you say to yourself, This is terrible. This is never going to work ... I may as well give up now.

Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), pg 28.

12-29-2012, 08:36 AM
Hi Coaches!

My busiest morning of the week....but checking in is important. I've weighed, have a general plan and have packed a dozen little mandarins for my coworkers and myself...perhaps they'll try one now that the candy is gone.

Beverlyjoy, I went back to reread the words of the it. Thx.

12-29-2012, 09:55 AM
I set my new target this morning at 179. That should qualify me for an insurance discount.

I am really still trying to wrap my head around being overweight and not obese. That is pretty cool and still not real to me.

Yesterday I was 100% OP and breakfast this morning was also. Lots of writing planned for today. But, I also feel likel I'm getting sick, so I will rest a bit too.

BigChiefDave, glad your evening with friends went well. Sounds great!

BillBlueEyes, Pepper Pot Soup is a new one for me. I'll have to look that up. Great job being on plan!

Electro, great job on leaving food on your plate. That can be a great habit!

Lexxis, ironic that you have to get your restaurant coworkers to try new foods under cookie-less circumstances. Hope your day is great!

MaryAnn, hang in there. travel is hard, but I have confidence in your abilities to be OP.

NatureGirl, great job getting back on track!

12-29-2012, 01:27 PM
Hi Becksters/coaches - I was helping DH put the new faucett in... and I pulled a muscle in my lower back. Phooey. I know what to do. I had to take the medicine with food last evening. I did eat extra - I don't have to eat extra today, however.

Before then.... yesterday was an awesome healthy day with many credits. I planned/measured/logged, did my journal, always left a bite of food on the plate, ate slower, did some debreathing before I ate, exercised, lots of water & did some reading of my Beck book.

I hope you are all doing well!!!!

12-30-2012, 12:40 AM

I want to celebrate the end of the 2012 festive season. I have had a couple of seasons now where I did not gain weight, but this year was not one of them. I just got all loosey-goosey with the measuring and the tracking and the sticking-to-it-iveness left me and I ate. Some old habits resurfaced and I didn't stay on those really bad old places but I didn't get on the wagon either--although my shoelaces must be caught on the wheel or something cause I never seem to be far behind it and I always long to be on the wagon, not running behind, or getting run over by it. You know.

So today * credit* I tracked and was officially weighed in at a ww meeting to see 257.4. Down 3lbs from my wii fit on Thursday, but up 4.6 from 10 days ago. Still. It would have been 10-15lbs and I am now actively resisting and fighting back and making plans to be on plan. I just got so worn out this season and I didn't feel like myself. Lots of worry on my mind.

However, I do have a couch now, which we all love, 3 endtables, 4 new bookcases and 2 sets of drawers and the new larger bed. These are the great changes! But, the price for this is the very large and intimidating pile of bins, boxes and bags that half-fill my dining room. I had to move most of my boxes from when I moved here almost two years ago to make space for those furniture pieces. The hallway is a very tight fit right now as well. So, my work is set out for me. I have made committments to the potters' guild to do some work in the tea room this January and now that Jan is here I want to reneg. I may do it. I may just back out of it. we'll see.

Anyway, I'm on my way to being fully on the wagon once more. I tell you, it was a blessing to see only 257 on that scale. Thanks for listening.

PS. I just added a jpg of my last commissioned piece of 2012: a painting of Jimi Hendrix for an 11 year old boy who's into him and all manner of rock from the late 60's early 70's. This painting made me want to paint MORE! Anyway, called this piece "Feel Me"... I just love that current saying Do you feel me? Can you feel me? Yep. Bye!

12-30-2012, 06:11 AM
Diet Coaches/Buddies – Did the seven exercises prescribed for my leg's recovery, CREDIT moi. And went to the gym for a session on the stationary bike. I constructed so many Sabotaging Thoughts not to go to the gym - methinks it was the sheer volume of resistance that allowed me to see that it was all nonsense. I had to change into gym clothes and hike myself there. Glad I did. I did only five minutes more than yesterday; I've decided that getting back into cardio can increase slowly, as prescribed, despite my awareness that I'm different from everybody else and could just jump in over my head, LOL.

Food was on plan, CREDIT moi - with only one small handful of craisins grabbed to avoid tension. However, I happened to skip all three of my snacks so I can rewrite my plan for the day and call it even.

onebyone – Great Jimi Hendrix picture - thanks for posting that. Kudos for doing your WW meeting even when you knew the scale reading would be up. Love reading how you're enjoying your newly furnished abode.

Debbie (Lexxiss) – Mandarins are noble replacements for candy.

Beverlyjoy – Big Ouch for that pulled muscle - plumbing is one of those trades that stresses odd muscles when unexpected. Kudos for a splendid day.

FutureFitChick – Neat to have a goal with a financial incentive to it. Ouch for getting sick - I'm on my second cold for the winter.

Readers - chapter 2
What Really Makes You Eat

How Thoughts can Sabotage Your Diet Sabotaging thoughts make dieting more difficult in many ways: . . .

...Sabotaging thoughts allow you to disregard the advice in this book. As you read various parts of The Beck Diet Solution, instead of thinking, I should really carry out every task in the program so I'll have the greatest chance of success, you might think, I don't really have to do [this task]. For example, you might think, I don't have to write down what I'm eating .. I can remember without writing it down. Or, I don't have to sit down when I eat ... I like eating while I'm standing up.

Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), pg 28.

12-30-2012, 09:02 AM
Hi Coaches!

I weighed this morning and enjoyed an OP day yesterday. I didn't eat at work and went to bed after dinner since I was tired and knew staying up would only lead to OP eating. Feeling pretty chipper this morning and plan to work on my photo project on this full day off. Found out my sis is flying back into Denver tomorrow eve I'll be back to running all over the place in addition to work for the next two days.

BBE, yay for squelching that sabotaging thought and getting to the gym anyway.

Beverlyjoy, I hope your strain eases quickly.

FutureFitChick, yay for a goal to become overweight. It's such an achievement to see it as a reality.

onebyone, great painting! Kudos for getting to your WW meeting.

12-30-2012, 11:09 AM
Yesterday eating was not quite OP. I did have an extra snack that I didn't intend. I think I really need to break my regular snack in to two parts so that I eat the originally planned amount just split at two times. It will help when I finally make it to the grocery store to stock up on fresh things. But, my former "skinny-weight" jeans are getting a bit loose and I'm on the second to smallest belt loop too, so that is fun.

BeverlyJoy, great job for planning, measuring, and tracking.

BillBlueEyes, great job for getting to the gym when the pre-workout resistance was so high as well as the mostly OP eating.

Lexxis, hope the next few days aren't too crazy for you and that you enjoy your day off.

OnebyOne, way to go on getting to your meeting and weigh in!

12-30-2012, 01:48 PM
Still doing the daily tasks on the program, now over halfway and finding that the sabotaging thoughts are getting easier to identify. Love the fact that I am coming off autopilot and actually starting to notice how adept I was at pushing myself into these no-win food choices. Still a long way to go before it is ingrained thinking, but at least it is started.

BillieBlueEyes rehab is hard and needs a strong mindset to stick to the program and not push to regain pre-injury status. So kudos to you.

Lexiss good work on introducing healthy food to work.

FutureFitChick I have broken my weight loss into mini-goals as well. It was too overwhelming to contemplate the total number at the start.

Beverleyjoy ouch, hope it is getting better now.

Onebyonelove the image of you running after the wagon. Definite kudos for not letting it pass you by.

12-30-2012, 03:17 PM

I'm checking in here FIRST before I ehad off in a car that didn't want to start this morning, but has now mysteriously started again, to pick up the MIL and then we are all off to DH's cousins for a New Year's catered lunch and then heading back and dropping MIL off and then we get to come home. *phew*
I have just had a small snack but think I need something more substantial before I am faced with, what will no doubt be, party aka SNACKY foods galore.

I don't want to succumb to them as I am *finally* on track once more.

Ok. I actually feel better, taking all of you with me to this event.

Will let you know how I did. I will definitely employ "that's not about me" to the sweet things and "persist in victory" as I *remember* to guard the weightloss I have managed to maintain.


Nature Girl
12-31-2012, 04:03 AM
Turned an overnight visit of the "kids" into a quick girls trip for me & DD to our favorite small city; did maternity shopping :D and baby window shopping --waiting for major baby shopping spree in a few weeks when we know whether to buy pink or blue. BBE, I have two married daughters - this one for nearly 5 years so yes I am ready to be a grandma! And old enough because I wanna be the active, healthy, fun! grammy who can play on the floor and visit all the time and go to all kinds of places & events with him/her. I've already bought their first book (Goodnight Moon); I want to buy their first trike, and hand down my DD's first cross country skis (2 feet long-n they're adorable) and take them to the ocean, the mountains, and all my best National Parks.

Had off plan lunch at our favorite amazing restaurant, but that was only 'meal' of the day. Made really good choices earlier when low blood sugar sent me for food NOW and made stellar choices at yet another gas station 6 hours into a 7 1/2 hour round trip...had healthy-ish leftovers (breakfast scramble) for din when I got home.
I'm writing tonight because in the morning I need to get back on the scale after a week of holiday eating...need to be accountable and committed to whatever that number is and what my plan is going forward.
So if I haven't posted at least briefly tomorrow before PT at 11, I hope you will all call me up and ask me what the number on the scale was, and what my plan is :)
More in the morning

12-31-2012, 06:21 AM
Diet Coaches/Buddies – Food was on plan, CREDIT moi, even though dinner consisted of a HUGE leftover beef rib remnant. It had to be eaten because its clock was ticking down. I've had my protein for the week, LOL. I skipped all three snacks because this cold has my head so stuffed that eating doesn't appeal. My Sabotaging Thought is that I don't deserve credit when my body isn't gnawing at me. So extra CREDIT moi just to stick it to that thought. With my cold, I skipped a party last night with a known large dessert table, so that temptation passes as a freebie.

Didn't make it to the gym, but walked two miles and did my seven rehab exercises, CREDIT moi. My favorite is standing on the recovering leg for 30 seconds - like a flamingo. Sometimes I can do it with minimal touching the wall, but haven't yet done it with zero touching. So I have a goal.

onebyone – Ouch for a car with a mind of its own. And Double Ouch for a catered lunch with much time to chat with relatives over finger food. Sounds like you've got your attitude properly adjusted for it.

Debbie (Lexxiss) – Kudos one more time for not eating at work - a special achievement when you're surrounded.

Nature Girl – Goodnight Moon is my favorite children's book - I can probably still recite it from memory - I know both my kids can. Love your thoughts about being a healthy grandma, especially taking them to "all my best National Parks."

FutureFitChick – Congrats on those loose jeans; scales wiggle but jeans don't lie.

Jenn (Electro) – Neat "to notice how adept I was at pushing myself into these no-win food choices" - it's stunning to realize that we've been doing this to ourselves.

Readers - chapter 2
What Really Makes You Eat

How Thoughts can Sabotage Your Diet Sabotaging thoughts make dieting more difficult in many ways: . . .

...Sabotaging thoughts increase your general level of stress. Dieting takes time and energy, so it's important to reduce your overall stress whenever you can. The way you think about non-dieting-related situations can either increase or decrease your stress. For example, instead of thinking, I'm just human ... It's okay to have strengths and weaknesses, you might think, I should always do things perfectly. This kind of thinking increases your general level of stress because perfection is not attainable. Instead of thinking, I should generally try to be a nice person if I reasonable can, you might think, I should always make everyone happy. This is another highly stressful idea because it also represents an impossible goal.

Throughout The Beck Diet Solution, you'll learn how to identify and respond to all of these kinds of sabotaging thoughts.

Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), pg 28.

12-31-2012, 09:08 AM
Hi Coaches!

I weighed this morning and was pleased to see I'm holding at my "coming down" number since yesterday included brunch at my mom's c club. Credit for the awareness that when I eat in a sane fashion like I did yesterday that I am able to hold my ground. I really took time to read over the quote for today since I have some stress going on right now as I go back to the airport tonight to p/u family after a long day at work. I actually don't think it's a coincidence that I was already in a pretty calm place about it all this to the Beck program for that.

Work calls...I'm sure there are still plenty of mandarins at work since my coworkers seem to enjoy munching on candy and cookies much more.

Happy last day of the year everyone!

12-31-2012, 09:11 AM
Had a rough day with my food choices yesterday. I ended up having an emotional time (missing my dad) while celebrating Christmas with my step-mom and brother yesterday. I did not prepare for it as I did not expect those feelings at all. The food plan I had was not sufficient for the very off plan hors d'oeuvres she (unexpectedly) served. This was followed by ordering a chicken meal that was to have "minimal breading" on it that I assumed I could pull off. I am not sure how one possibly could put more bread and coating on a little chicken tender. Now I am putting it behind me, saying "Oh, well!" and planning my food around the menu for the party I will be at tonight.

BillBlueEyes, sorry that you are not feeling 100%. Extra fantastic job for really giving yourself genuinely deserved credit.

Electro, awesome to read that your recognition of sabotaging thoughts is becoming more natural for you.

NatureGirl, your day yesterday sounds really fun. Congratulations on the good choices you made!

OnebyOne, hope all went well for you with your family gathering yesterday.

12-31-2012, 10:42 AM
Happy New Year's Eve, everyone!

My final weight of the year is the same as my average weight for the year. I guess it's time to start thinking of myself in maintenance. In 2012, I was still looking for what my maintenance weight would be. While looking, I wandered off the track dramatically a couple of times.

January 1: 76.55 kgs
Average: 76.07
Today: 76.05
Highest: 78.2 (July 1, after a jet-lag induced eating jag)
2nd highest: 77.85 (November 29, I'm not quite sure what that problem was)
Lowest: 74 (April 7, but I'd have to be awfully careful to maintain that)

I think a good goal for 2013 is to maintain between 75 and 77kgs.

I need 85 minutes of exercise to meet my December goal. Fortunately (?), it's snowing here. So I'll probably have at least that much shoveling time.

WI: -0.4 kgs, Exercise: +45 1315/1400 minutes for December, Food: 90%op, Read my Advantages and Responses: yes

Nature Girl
12-31-2012, 01:26 PM
Hooray for me! I did get on the scale first thing this morning so credit for that and not avoiding. And, my weight was 196, which is 2 pounds up, and is exactly where I was on the first day of Christmas break (12/22)! So even though I don't like the +2, I got through the worst of the holiday eating season on an even keel.
Tonight friends are coming and her & I are having a "craft night" - making a big mess making stuff while the guys do a jigsaw puaale. She also a healthy eater, so we can have some yummy veggie trays and stuff that won't sabotage either of us. We'll put the gooey stuff in the livingroom with the guys and hold each other accountable.
I am confident that with some exercise the rest of the week and next week back to chasing Kindergarteners, I can be back on I down hill slide very quickly.
Gardenerjoy, I like how you document your weight in kg; if I were starting again I think I might do that, because it takes the emotions of the numbers out of it; weighing ___amount or losing ___pounds has historical or emotional weight, but KG is as Beck says, just a number.
FutureFitChickWE all know in our heads that "Food does not fix feelings" but sometimes our emotional vulnerablility leaves us unprepared to be strong against tough food choices. You did the best you could and OhWell is a good response at this moment.

12-31-2012, 07:04 PM
Hey Coaches and Fellow Becksters,

Weighed in today and was fairly happy to have lost a half a pound, considering the holidays and an off plan day for Christmas. DW and I worked on our Ideal Scene for next year and we talked about ideal weight goals and exercising. Pretty inspiring and reminded me that I'm more concerned with feeling good while exercising combined with weight loss goals than with achieving arbitrary fitness goals.

A couple years back, I rode in a century ride--100 miles--and it was insufferable: hot as **** in southern Louisiana during the summer and there were hills (someone must have put them there while my back was turned), which made my low back feel like it might detach from the rest of body and the only thing fueling me was a constant stream of swearing. I gained weight during the training.

Not this year. I will lose weight, enjoy working out and keep up with my constantly-in-motion four-year old.

Nature Girl: Favorite line from Good Night Moon: "Good night nobody, good night mush."

Thanks everyone for your inspiration and may auld diet frustrations be forgotten...

01-01-2013, 05:47 AM
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