Beck Diet Solution - Beck Diet For Life/Solution – January 2013 – Support, Discussion, Buddy/Coach

01-01-2013, 05:45 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 (

01-01-2013, 05:48 AM
Diet Coaches/Buddies – Happy New Year fellow Becksters.

Walked to the physical therapist, again. New exercise is to stand on the recovering leg like a flamingo with eyes closed. Boy does that ever remind me that a big part of balance is in vision. Then I walked to the gym were I, again, added five more minutes to my stationary bike time. Stationary bike is great because I can read while I pedal. Did my, now eight, exercises twice as prescribed, CREDIT moi.

Bad news is that my head cold kept me from both events last night - Ouch. I went to bed at 9pm and slept hard. Guess that it's good news that my calorie intake for New Year's Eve was low since I passed on expected tables laden with food and goodies. Dinner was one salmon sushi roll - well below allocated calories for the evening. CREDIT moi to me and my head cold for staying on the path.

Joy (gardenerjoy) – Neat statistics for the year. I, too, like your weight in kg's which I don't relate to human bodies. Hope your snow is bounded.

Debbie (Lexxiss) – Yep, Kudos indeed for the "awareness" that sane eating yields the benefits. And extra Kudos for facing an overburdened day from a calm place.

Nature Girl – Yay for having a friend who's a healthy eater to greet the new year with. Congrats for maintaining over the eating season.

FutureFitChick – Sending supportive thoughts as you process the memories of your dad over the holidays. Kudos for forging ahead through the unexpected foods, putting it behind you with "Oh, Well" and preparing for last night.

BigchiefDavid – Shuddering as I think of your century ride in the heat and humidity of southern Louisiana. Kudos for working on your "Ideal Scene for next year" with your DW. Sounds like a sane approach to exercising.

Readers - chapter 2
What Really Makes You Eat

.....If you can identify the triggers that
evoke sabotaging thoughts and lead you to eat in
unhelpful ways, you can minimize your exposure them or change your response to them..
Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), pg 28.

01-01-2013, 07:54 AM
Hi, and what a welcome to the New Year. Weighed in and found I have broken through a stagnation and cracked a milestone I've been waiting for the last two weeks. Persistence has paid off, phew. It is my reward for staying on plan over the season and especially on NYE!

Happy New year everyone!

01-01-2013, 11:39 AM
Happy New Year, all! We arrived back home from Florida to waaayy too much snow - spent hours yesterday shoveling the driveway and sidewalks. Did the marketing so we'd have good options for meals. Now to PLAN those meals.

Did not do well, Beck's-wise, through the holidays and have brought a few extra pounds into the New Year with me. Picking myself up, dusting myself off, and getting back on track today. Need to review, make fresh response cards so I don't skim them, and GET GOING.

I've missed a lot of the personals on here and hope to get caught back up now that we're home and getting back into the routine. Moving my signature up to start CLEAN. UGH.

01-01-2013, 12:18 PM
Hi, Everyone. Happy New Year. I ended up getting a GI bug that kept me at home last night, so I didn't have a party to deal with.

I am down this morning because my pup got really sick yesterday and I took her to the ER. It is looking very grave and suspect that her pain and weakness (that we had been trying to treat symptomatically) may be due to leukemia. She is having an abdominal ultrasound today. We have opted to not have a bone marrow biopsy done because of her advanced age. (She is 11 and that is middle of the range for Saint Bernards' lifespans.) I am really missing her, as she was always next to us wherever we went. We hope to be able to bring her home soon for palliative care. I will miss her greatly. We moved here with 4 cats and 2 dogs. She is the last one left after only six years. (Everyone got old at the same time.)

With all that, trying to get my writing done is difficult. I keep finding myself looking at stupid Pinterest to keep my mind off of her. Last night I had 4 of my husbands mini-Christmas cookies. Dumb response to sadness is to make me more sad by stopping the weight loss. Oh well - I am putting that behind me and have a plan for today.

BigChiefDave, what a great goal that is for your riding! It sounds like you have a great deal of momentum to begin the year!

BillBlueEyes, great job for staying the course with the rehab. In spite of the cold, CREDIT to you for sushi and not the high calorie junk.

Electra, that is great news about the milestone!! Way to go!

GardenerJoy, I am happy for you that you have determined where your maintenance weight should be. That is great for a bright outlook on managing your weight.

NatureGirl, that is great to hear that you are on track with your weight. I hope you managed to get all of the craft glue cleaned up this morning. What a great idea that was for NYE!

NationalParker, glad you made it home safely. Sounds like a busy day with shopping and shoveling. Great to hear you are refocusing on Beck! Congratulations.

01-01-2013, 03:30 PM
Hey Coaches and Fellow Becksters,

We rang in the New Year with fireworks and some overindulgence, but today feels reflective and a chance to relax and look ahead. I really enjoy the planning and the strategies for losing and maintaining my goal weight, so unlike decades of past resolutions I'm not fearing January 2nd.

GardenerJoy: I read your "Fifty and Feeling Fabulous" and I laughed at our similarities: librarians who turn to books for inspiration (I read Kessler's tome a couple years back as well) and I also eat mostly whole foods. Great stuff and I hope you're proud of yourself. I hope I can feel "Forty Nine and Fabulous" later this year.

I'm glad I began my Beck journey in December because now I can honestly say I had a great holiday season and still lost more than 10 pounds. Credit moi, but Mardi Gras is coming soon. More parading, kids on my shoulders and dancing than King Cake and fried chicken this year.

Until that time...

01-01-2013, 03:32 PM
FutureFitChick: So sorry to hear about your pup. We have been mourning for the past couple of weeks--I still hear and see my sweet Lily everyday as I walk around the house. We are blessed to have such wonderful companions in life even if their stays are too short.

01-01-2013, 06:10 PM
Hi Becksters... Happy New Year. My back is finally doing better from when I helped DH with the plumbing. I've been on some 'la la' drugs... but, now I am finally over the hump and starting to feel better. I have eaten some extra. I do always write in my journal that food does not take away pain. I think I need to tatoo this to my brain.

I will move forward to hop back on my plan.

Hope you are all doing well.

01-01-2013, 07:29 PM
Hi Coaches!

A late check very busy day at work! Great exercise and I am always so grateful that I am able to do something so physical again. I had my morning smoothie (thank goodness) and had 2 pc. toast and several tomato slices at work. credit. Dinner is planned and healthy.

FutureFitChick, so sorry to hear about your pup. I hope she gets to come home and be with you. :hug:

Beverlyjoy, glad to hear your back is doing better.

Wishing us all a healthy 2013. Thanks for all your friendship and support here.

01-01-2013, 10:55 PM

I'm superstitious about how I see the new year in, believing that what I do on the eve sets the tone for the next year. I have always spent it in quiet reflection, with the odd night going out to see fireworks. This year has been different and I think that's good. DH and I have switched social roles after 22 years together. He is now the social one with the friends dragging me out to his social events. I'm the one grumbling wanting to be quiet anad stay in. Two nights in a row he did this to me which is unprecedented. I went, as he did for me. But he owes me, as I did for him. The first challenge was the event with his family on Sunday night, the one I told you I was taking you Becksters with me for. Well, thanks for the assistance. I did well during the evening, and I filled half of my plate with salad *credit* and the other half was 1/4 one thing and 1/4 the other. Sweets were passed around and I stuck to one try of three things--and they were cut up small. *credit* However, as is my downfall, I did not persist in my victory of the evening and when the hostess pressed into my hands a tin, ust as we were leaving, with a ribbon on it and a tag that read (this is true) Merry Christmas. These cookies have come into contact with nuts. Please eat responsibly I immediately thought "I don't eat responsibly especially if someone tells me I have to" and so, after deciding I was just going to pass the unopened tin off to my studio mates, I opened it, cause I was too curious to see what was in there, and then I tried this one, and one of those and those and then I shared with DH and we ate the whole tin all at once in DEFIANCE of eating responsibly. :p so there.

Last night DH got an invite to go to a co-workers place for NYE. *sigh* I did not want to go. The co-worker is a big drinker and, IMHO, a problem drinker as he just loves alcohol, all kinds and he is so alcohol focused and gets seriously annoyed that I don't drink, much, or DH and then he just says really dumb stuff--like high school level drinking. *sigh* Anyway, we stuck it out and it's over. DH likes him cause he's outrageous. I see him as uncouth and an idiot ruled by alcohol. He's just not endearing to me. Annoying, yes. Even so, I drank a lot for me: 4 or 5 drinks I think. We ate before we left, mostly cause I didn't think we were going then DH was all pouty. Then, cause we were going I was all pouty, then I dropped it. I just thought this is finally the last of this wretched holiday season. So, to sum that up, I ate more than I wanted and drank what I didn't need at all and today was good *credit* and tomorrow is better--except the check engine light came on in the car this afternoon so.... off to the dealer it goes I think. First time for me with owning a car and now the first time with taking it in for a problem.

And that's all tiny stuff compared to my year ahead. I feel it as a year within which I will move mountains. Big birthday at the end of this year and I want big progress going on in my life to match it or I can say right now I won't be happy. My two big (continuing) mountains to conquer are getting my weight down and under 200 by the birthday in November and being rid of ALL the boxes that I moved here with in April 2011, all the while continuing to work toward my art-related personal goals which I still need to set for myself. I need to focus focus focus and plan plan plan. Much to do and the runway, as my BIL says, is getting shorter.

BigchiefDavid I was smiling as I read of your weight gain during the century ride. My sister had a similar exerience during the cancer walk a few years ago. She gained weight doing a marathon. Her stories related to the cancer walk are hilarious--not the norm that's for sure! I am sure you will have a competely different experience this time round. *big credits* for the good weightloss over the holiday season. I'll help you to remember this when you are faced with Mardigras challenges!

01-02-2013, 12:28 AM
Huffington Post published my piece about New Year's Resolutions (A Librarian's Tips For Keeping Your New Year's Resolution (, so much of my day melted into social media promotions to make sure everyone I know (and many I don't know) would make their way over to that article to comment, share, or like. I didn't do all the first day of the year things I would like to do -- a new spreadsheet, a new Advantages list to reflect that I've declared myself in maintenance. But I'm declaring my New Year activities to be relevant at least through Twelfth Night.

WI: +0.6 kgs, Exercise: +85 1400/1400 minutes for December, Food: 90%op, Read my Advantages and Responses: yes

FutureFitChick: sorry for bad news about your Saint Bernard. That's a big presence in your life to be missing. Take care of yourself

BigChiefDavid: So glad that you related to my piece about my meeting my goal weight. Thanks for letting me know!

01-02-2013, 05:35 AM
Diet Coaches/Buddies – I was so happy to give myself credit for skipping all the food at the New Year's Eve party that I missed due to my cold. Then I found that the host had sent DW home with a plate of the best to "make his cold feel better." Ouch! It became lunch and then split with DW for afternoon snack and now is gone. Not a huge calorie load, but a comeuppance from thinking I'd beaten the system, LOL. Yesterday food was on plan, CREDIT moi, including a concert where champagne and chocolates were served at intermission. Despite being FREE, I passed on both, CREDIT moi. It was a lovely feeling that I didn't need food to make a live music event enjoyable.

Walked to gym, CREDIT moi, to do my stationary bike ride. The gym was almost deserted - I guess the New Year's resolutions crowd doesn't show up on the 1st.

onebyone – I've never seen an Eat responsibly label on food. Maybe this is the start of a good thing - if it would be added to tree nuts and trail mix, LOL. Kudos for serving yourself mindfully at your MIL's.

Joy (gardenerjoy) – Congrats on another Huffington Post publication; I enjoyed reading it. Kudos for the BIG exercise day to make your December goal.

Debbie (Lexxiss) – Neat that with all the options, you chose to have tomato slices at work.

Beverlyjoy – Glad the back is recovering from your plumbing work.

FutureFitChick – Sending supportive thoughts as you and your DH tend to your much loved Saint Bernard. It's a challenge to stick to planned writing, planned exercise, and planned eating when the emotions are high.

BigchiefDavid – Congrats on those ten pounds lost over the eating season. Gotta love, "I'm not fearing January 2nd."

nationalparker – Welcome home; Ouch for crusted snow waiting to be shoveled. Kudos for back on track today.

Jenn (Electro) – Congrats on cracking that milestone - with Kudos for "for staying on plan over the season and especially on NYE!" I love it when the scale aligns with on plan behavior.

Readers - chapter 2
What Really Makes You Eat

which muscle are you strengthening?

Throughout the pages of The Beck Diet Solution, you'll find that I often refer to two "muscles": your resistance muscle and your giving-in muscle. I'm actually talking about your tendency to think and act in certain ways.

.....Every time you resist eating something you shouldn't, you're strengthening your tendency to resist in the future. However, each time you give in and eat something you shouldn't, you're strengthening your tendency to give in.

.....So whenever you feel the urge to eat something you're not supposed to, think about which muscle you really want to strengthen. If you want to lose weight and keep it off permanently, you need to take every opportunity to strengthen your resistance muscle and to weaken your giving in muscle.
Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), pg 29.

01-02-2013, 09:38 AM
Good morning all! Back to the routine, which, in reflection, I guess isn't that bad for me.

DH and I took our dog out on the trail behind our home yesterday for a snowy/icy three-mile walk. She did more leaping and bounding in the snow up to her chest - fun to watch. We realized we couldn't walk the trail at night, as it is too icy to safely navigate, but at least it's an option still for the weekend days until it thaws out a bit. Talked to him about setting a mileage goal for the two of us to combine for this year - sounded more fun than just for me, but not something to rule us - if we hit the gym and do other things I don't want to feel like I should've gotten on the treadmill :) He seemed ambivalent so I said, no biggie - I'll just set a goalf for myself. Then he was IN.:dizzy: We set it rather high as in the good weather we like to do longer hikes/backpacking. We'll see if we get to 1,500 miles - doubtful but good to strive, right? ;) Credits for getting out there, and for goal-setting for us.

Packed a healthy breakfast and lunch, and have planned out dinner - now will work to plan the rest of the week's dinners ... that's where I had been lax before.

There are piles of leftover holiday goodies (packaged chocolate bars, cookies, etc.) in the kitchens here at work. NO CHOICE.

Better check in when more time! Have a day you can be proud of today!

01-02-2013, 10:23 AM

I have my WW meeting tomorrow and so I was thrilled to wake up to an empty tummy today. It means I did something right yesterday and if I hold the line ------- I will be on an even keel tomorrow as I face the Official Weigh-in Scale.

This morning's challenge will be my first, ever, visit to the service department of my local car dealer. I found my bill of sale for the chariot and we're insured as high as you can go. So, we'll see what that's really worth. I am bringing my e-reader, my patience, my smile and maybe a big cup of coffee to this event.

Other than that, today I begin to schedule my year. I need to visualize where I want to be this time next year then try to map out the steps to get myself there. This is a year when I need to hold firm to my ideas of what I need to get done.

nationalparker It's fun to set that miles walked goal. One year I was in a challenge where you chose a place you'd like to visit and found out the mileage and then everyday you mapped it on a google map as you virtully walked to it. It was fun to say, oh now I'm on Highway 7, oh now I've passed ____. Here's a link to a thread where they discuss it. I am sure you can find other threadds if you use the google. Where would you be if you did walk 1500 miles from where you live I wonder?? *credit* getting out for that walk yesterday btw

01-02-2013, 10:30 AM
Hi, Coaches and Buddies.

Firstly, thanks for everyone's support and kind words regarding my pup. Both my husband and I moped and wept all day when she wasn't here. (Trying to get any writing done was fruitless -- I just kept staring at my computer and my mind kept thinking about pup.) After a few more tests the vet wanted to keep her overnight. We went to visit and she had a change of heart and let us bring her home. Care for her has been such a big part of our lives and will continue to be for a few more days. We believe that it is cancer (leukemia or histiocytic sarcoma), but I do not want to subject her to the bone marrow biopsy to confirm. She would be too far advanced at this point to make successful treatment a realistic option. Just in case we are trying a few meds at home, but they are unlikely to really help. I am attaching a picture of her. My 4 year old nephew had shared his blankie with her and tucked her in with his Rafiki. So sweet!

I am not normally a person that does a good job at seeking external support when I am going through something difficult and emotional like this. For some reason I really reached out to people and have been richly rewarded with support. Thank you all! I think because of that, my eating was 100% on plan yesterday. I have had an on plan breakfast this morning and have a plan for today as well.

BeverlyJoy, hope you are 100% soon and feeling all the way better!

BigChiefDave, glad you had a great celebration to kick off 2013. Congratulations on the -10#! Thanks for your thoughts about my pup. It really is strange how much of the sounds in our environment I've always attributed to pets, but they continue even in their absence.

BillBlueEyes, bummer for the system finding a way through your illness fortification. Credit for sharing it over 2 meals with DW. Great job for getting to gym as well!

GardenerJoy, I added that article to my reading pile. Sounds like you have a clean slated new year, which is great!

Lexxiss, congrats on the feeling-good activity! That is a great feeling.

NationalParker, your walk sounds amazing! Great job for working it in to the day rather than cutting it out at dark.

OnebyOne, bummer about the cookies. Non-dieters just don't get that "eat responsibly" concept is not naturally in all of us. My DH got some cookies from my step-mom. When I asked him to "hide them", he put them in the pantry with a bag of peanut puffs on top while I was standing right there. Thanks, DH, that is a real help.

01-02-2013, 11:26 AM
Good morning, coaches.
Four days in Washington DC- a wonderful holiday if somber at times. Memorials always choke me up. It is wonderful to spend the time with my husband and my son. I have much to be grateful for. I do not take for granted that I have had four days on plan.
It had been a hard-fought battle. I've avoided sugar and wheat for four days. Off to Mount Vernon tonight and the Bureau of engraving tomorrow. Credit for hours of walking and credit for reading my Advantage cards. Best to all.

01-02-2013, 12:09 PM
Good morning, everyone. I started Beck a couple of years ago and never finished and managed to gain 16 pounds. I started back with Weight Watchers the Saturday after Thanksgiving and weighed in last Saturday with a total loss for December of 3.8 pounds - credit me - and still had some holiday treats.

I started Day 1 of Beck yesterday and will progress as I learn each step.

01-02-2013, 07:18 PM
Hi Coaches!
I'm posting from my iPhone....have had an extra stressful and disagreement over some things w/DH which involve my mom and sis. This is exactly when I think food will help.
FutureFitChick reminded me this morning that reaching out and posting both help. I am doing
I took myself to lunch before grocery shopping and am enjoying a yummy Asian chopped salad w/iced tea while I check in with my coaches. As i sit, I have actually decided to order dinner in....recognizing tired and that I could use a break.
This day could turn out OP if I keep working for it. Key today is resisting fancy Aspen pastries sold at 7-11. I have resisted before I can resist again.

01-02-2013, 07:47 PM
Hi Becksters/coaches/friends - today is going in the Beck direction! I got on the scale. I am up a few pounds. I know some of it is the medicine I am taking makes me retain water. The scale is good information as Dr. Beck says.

I have lots of healthy food - so my environment is good.

I've been rehearsing today. I didn't have to take the 'la la' drug. I am grateful for that. My lower back is improving. I contacted the school & they will help me get my things in and out of the school. Grateful folks are kind.

Billbe - good reminder today... about strengthening the resistance muscle. Thanks.

Hope you are having a GREAT day. Reminder - treat yourself as well as you'd treat a good friend!

01-02-2013, 09:47 PM
Typing fast while my wife plays "Just Dance 4" with my son on the Wii. Right now, he's insisting that they dance to Rick Astley's "Never Going to Give You Up." I think it's only because the dance avatar is wearing a cape, making him a superhero and making my son (shudder) a Rick Astley fan.

Stayed OP today, and took my first yoga class. Pretty sore and happy that I'm married to a great physical therapist, who gave me a quick massage. Ah.

Until that time...

01-03-2013, 12:27 AM
My second Huffington Post piece in as many days. This one features a Beck book! A Librarian's Tips For Preparing To Diet (

My day went haywire, again, but no complaints and the eating was fine. Plus some walking and yoga. That's the last post I've submitted and I probably won't do another one for a month, so I'll have some recovery time.

Good to see you, QuilterinVA!

Hello to everyone else!

01-03-2013, 06:40 AM
Diet Coaches/Buddies – Another session with the physical therapist; Got sent home with an elastic band to make my stretches more difficult. I still can't stand on one leg for 30 seconds with my eyes shut - but it's so much fun to try. At his office, I also have to stand on one leg on a foam pad - now that's hard. I feel every muscle in my foot constantly working to stay upright. I feel like a baby flamingo trying to learn to stand in the soft mud where the good food swims. Then to the gym for another 30 minutes on the stationary bike set at one higher level. And then some weights. CREDIT moi for getting back into the gym and for attempting to go slowly so that I don't injure myself and then have to stop.

Food was on plan, CREDIT moi. DW finished the last sugar cookie with zero help from me over the whole container. However, the container of to-die-for chocolate cookies still sits there winking at me. Hopefully they're stale by now, but that hasn't stopped me in the past. I left some of my potato on my plate even though I knew it would get fed to the worms.

onebyone – Good luck on you WW weigh-in today. Kudos for planning your year; DW just made a suggestion for a summer week on a lake even though it's bitter cold outside right now. She also suggested that we need to order seeds for our summer veggie garden.

Joy (gardenerjoy) – Enjoyed your Huffington Post. Neat that you included "The Step Diet Book" - that's the book that broke though to me that I'd have to exercise more to burn the same calories as I lost weight. And I admire his simplicity: if you're gaining weight, remove 25% of your dinner before starting to eat. That thought made me realize that I was responsible for calibrating the effect of food on my body.

Debbie (Lexxiss) – This is good for me to remember, "I have resisted before I can resist again."

Beverlyjoy – Yay for a day without "the 'la la' drug" - hope this doesn't turn you off to future plumbing activities.

Susan (QuilterInVA) - Congrats for that December loss - with planned treats even. There are several folks starting up right now in the pink book, so you'll have company. It's neat to have you posting here again.

FutureFitChick – On plan during emotional times is worthy of Kudos. Touching photo of you pup with a four year old's tender loving care.

maryann - Yay for all the walking in Washington, DC. If you bump into a Congressman, kindly suggest to him to do something.

BigchiefDavid – Ouch - that first yoga class can be brutal. It's a win just to get down and up from the floor gracefully.

nationalparker – 1500 Kudos for setting yourself a mileage goal for the year - with Kudos doubled for making it a twosome with your DH. Yay for "NO CHOICE" to the lingering goodies at work.

Readers - chapter 2
What Really Makes You Eat

Eating Begins with a Trigger

Sabotaging thoughts arise when you're confronted with a trigger, a situation that stimulates your thinking. You're probably most aware of environmental triggers, such as seeing or smelling food. You can also experience biological triggers, such as hunger, thirst, or craving (intense urges to eat).

Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), pg 29.

01-03-2013, 08:12 AM
Good morning, Coaches and Buddies.

Pup is still hanging in there, but continues to decline. I am still glad we brought her home. I am going to make a turkey today to see if she will eat any. Both my husband and I have some work flexibility right now so we could both worth at home with her by our side. We really are lucky.

Food was 100% on plan yesterday, although the scale did not reward me this morning. I know the reason and that it will pass and I am not giving up and am staying on plan! Breakfast was 100% this morning as well. Thanks again for your support. I know I would not be staying on plan without all of you!

I found this article interesting and wanted to share. It is about how "naturally thin" people stay that way. It is backed by a lot of great research.

BeverlyJoy, I am very glad you are getting some help from your school. That is great to plan to take care of yourself. Your advice to treat myself as I would treat my good friends made my heart beat a little bit because my house is too much of a mess to have me over. Yikes! I guess I get to clean some AFTER the paper is done.

BigChiefDave, OK, have to ask. How old is your son? Great job for being on plan and getting the yoga in.

BillBlueEyes, as soon as you have those mastered, try standing on a BOSU on one foot in the middle of a University gym! :) Great job for getting to the gym and getting lots of exercise in! Also, CREDIT for on plan eating and no sugar cookies!!

GardenerJoy, I've added your article to the giant pile of stuff to read (but it is on top) :). Congratulations about that! How long have you been writing? Great job with on plan eating and exercise.

Lexxiss, family stress is a huge trigger for me (as well as feelings of "failure"). I hope you were able to resist evil Aspen pastries and that things are feeling a bit better for you today. CREDIT for sitting while eating, posting, and reaching out when you needed too!

MaryAnn, excellent job of staying on plan while traveling as well as a memorial. Great job and keep it up!

QuilterInVA, great job with your weight loss and for coming back to the Beck skills. I look forward to getting to know you better.

01-03-2013, 10:06 AM
Another cold wintry day that has me longing to stay by a roaring fire. But I sit under fluorescent lights in my cubicle as the white noise machine in our office chugs away. Feel a bit down/cranky today, but when I reflect on all that's good in my life, I need to turn that attitude around, pronto! Credits yesterday for actually walking in the 12 degrees downtown to get tickets to a performance for DH anniversary gift (yes, I forgot to before our actual anniversary!), for eating on plan most of the day - the time when i first get home from work with a few hours before DH gets home are the toughest for me. I plan today to make a cup of hot tea, sip it and read, and take about 30 minutes for myself to get through that transition. It should help more than noshing on this and that. Plan to walk at lunch again today - hopefully a bit more, and hoping it warms up a bit, too. As a Florida transplant into the midwest, I still long for the green during winter and bright, direct sunshine.

We adopted a starving cat with no ID chip/tag about 10 weeks ago and there is still strife with our pets - she's grown into a loving, social cat with us, but apparently thinks the home is HERS and the others are intruders (two cats/one dog previously - we planned on one more dog as a playmate for this one, but as DH says, sometimes your pets choose you, you don't choose them). I've worked in other cats through the years with existing pets yet never had this level of aggression - anyone have any tips? We monitor them and don't leave them alone together during the night or when we're out to avoid anything serious. My husband used to say we had all special needs pets - and this one is the "normal" one :) The crankiest cat who has always been cranky is scared and growls the whole time, which I think spurs the charges by the new one.

Now that I got that out - sorry... just a few notes here...
FutureFitChick - I'm sure my pet issues are NOTHING compared to the worries you have. Best of luck with her and treasure this time. You'll know you did everything you could that was humane for her. Thank you for the link to the online article.
BillBlueEyes - Great job for getting back to the gym! I'm dreading going because I know ours will be mobbed with the New Year crowd (and I'm part of that new year crowd!) ... Work that resistance muscle on those choc cookies :)
BigChiefDavid - Congrats for the yoga action - I love yoga and have that in my goals for this year to return to my yoga mat and pick back up with pilates. I swore by them for strength, stress reduction and toning, yet let them slip away from my life when I got busy. Thank you for posting - it was a nudge to me. Great job so far through such a difficult time of the year to stay on track.
GardenerJoy - Congrats on this article as well - I'll swing by to check it out and comment.
Lexiss - Hope you were able to resist those Aspen goodies! Smart of you to order in, recognizing what your body needs. Hope the disagreement resolved smoothly.

01-03-2013, 10:36 AM
FutureFitChick - I can't get that link to the article work - do you have to be a subscriber?

01-03-2013, 11:08 AM
Hi Coaches!

I did pretty good yesterday and DID avoid Evil Aspen Pastries (thx FutureFitChick). :dancer: For those not familiar, I found out last year that the crappy "pastries" at the 7-11 on our corner are not from the crappy bakery in Denver, but infact come fresh everyday from the finest European bakery in Aspen....too far to ship the "junk" everyday so they contract for the "good" stuff...which is not good for me.
Thanks for kind thoughts, everyone! I had the sanity to message my sis and tell her (truthfully) that it's bitter cold here and that mom would not enjoy coming over today...which also worked to diffuse potential and probable further family discord. DH will get over it in time but no need to pitch fuel on the fire. I had an extra snack in the last evening (a WW flour tortilla). I can live with that.
Today I'll keep moving forward and will once again resist the urge for a comforting pastry. I have a plan which doesn't include it.

01-03-2013, 02:51 PM
Hi everyone! I'm a newbie.:)
Not sure what I'm supposed to say in this topic but I do have a question so far.
For day 2 I had to choose a primary diet and backup diet. My choices are weight watchers for the primary diet and calorie counting for the backup. I was wondering if anyone here thinks it would possible to use both the Beck books together for the backup diet.

01-04-2013, 12:42 AM

*credit for official weighin 255.6 (-1.8lbs) I hoped it would be down but wasn't counting on it. Happy to see the scale move.
*credit for cooking from scratch today and for taking care of DH who is home with the bad flu that has manifested in many a co-worker. I am warning ti to stay away from me.
*credit for posting here
*credit for tracking online today

Some deadlines are approaching and so my to-do list is beginning to create itself. I have been busy ordering online supplies to use to make things to fill out my market booth this coming season. I am planning to have much of my stock complete before I even step foot in the booth in May. This is a plan I always make but never execute. Executing it would eliminate much day to day/week to week stress and binge working and it would leave me open to make special things instead of the ordinary items. This year I want to focus on moderation and steady work--just acceptng I work day in/day out and slow and steady wins the race. I am usually coompletely on at high speed or completely zoned out and off. It's different if I have an outside job, but working for myself 100% I set my own pace and this is my natural setting. I need to change that up cause much of my work is now over days/weeks and months vs. hours.

And with that I am off to bed.

futurefitchick Seeing your pup made me feel happy to see what a great dog he is and how cared for he is, and sad at the process you are all going through. I fear I can't say anything to make you feel better, but just know that you are doing the best you can for him. Our animals are so special. :hug: to you.

VioletDolphin83 Welcome! Beck leaves it completetly up to us what diets we choose for ourselves. If you want to make the Beck diets your primary or backup diets go right ahead. And if they don't work out for you, you just try another one and see if that one does. Beck truly helps us discover what is best for us as individuals. It's worth it to truly work her plan.

01-04-2013, 06:07 AM
:welcome: VioletDolphin83 :welcome:

As well as, :wel3fc:

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

And however did you find this Beck thread on 3 Fat Chicks?

01-04-2013, 06:18 AM
Diet Coaches/Buddies – Left some re-fried beans on my plate at dinner, CREDIT moi. That pleases me as much as the whole day on plan. There's a container on the kitchen counter with exactly one two-bite brownie that’s left over from something. Have to add that to my list of things to ignore. I'm not even thinking about it. It isn't on my mind. At all. As I sit in my office typing out of sight.

Gym, again, CREDIT moi, for more time on the stationary bike with a book. The woman riding next to me held her book exactly level while peddling; my book rode up and down. Now I've got a new goal. Perhaps I have to shift to one of the more vertical bikes. Maybe I just have to move the seat back to that my knees don't rise as high. It's fun to focus on the minor issues to avoid thinking about thirty minutes left. Did my set of rehab exercises twice, CREDIT moi. One specific step exercise causes hurt; I'm limited in how far I can do it. Presumably it's the most important one to be working.

onebyone – Congrats on that kilo lost, with Kudos for going to your WW meeting for the weigh-in. Terrific execution to be ordering your supplies enough in advance to reduce stress during market season.

Debbie (Lexxiss) – Congrats for working out the family dynamics. Big Kudos for avoiding fresh European pastries. Around here all pastries at a 7-11 are wrapped in cellophane.

FutureFitChick – Continue to think of you and your pup. Liked the article you linked about thin people. I got past "have thin parents" but got stuck at "live in Colorado." Thinking about moving there just to watch the pounds melt away as the plane descends into Denver, LOL. [Adding one foot BOSU to my list - not sure how I’d mount without starting between two supports.]

nationalparker – You had me so jealous with "to stay by a roaring fire" until I read you were in your cubicle. Now I'm jealous that you can hear a white noise machine and turn it into a roaring fire. Must be hard to get work done, LOL. Funny pet dynamics there.

VioletDolphin83 – Yep, would seem to me just fine to use the The Beck Diet for Life as a backup diet. Folks posting regularly have been known to change their diets fairly often - as needed to shake things up. There are big groups in 3FC for Weight Watchers and for Calorie Counters. Do you attend WW meetings? Who is that staring at me from your avatar? Glad you've joined us

Readers - chapter 2
What Really Makes You Eat

Eating Begins with a Trigger

There are also mental triggers: thinking about food, reading a description of food, recalling something you enjoyed eating (or a situation in which you didn't eat and felt deprived), or imagining eating food in the future.

Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), pg 29.

01-04-2013, 09:36 AM
Happy Friday everyone! Despite the three-day workweek I've got this week, it seems rather long, having to get into the routine again. Credits yesterday for prepping and eating a large salad at lunch and trying to walk outside - only a short one but got out and breathed the 15 degree air and thought about moving back to Florida.

Even stayed within my calories yesterday with dinner of tomato soup and grilled cheese - this time i did small grilled cheese croutons that came out wonderful for the soup. These darn food blogs of clever people got me again.

Not sure if we have stepdaughter this weekend or not - seems to be a game-day decision more than I like. Aiming to hit the gym both days and get out with the dog for fresh air. Will weigh tomorrow and hopeful to see a small loss. Well, always hope for a major one, but ... not going to happen at this point - ha! Frustrated that I jumped up so much the past few weeks, but also KNOW I didn't ingest an extra 14,000 calories, so it has to work itself off sooner or later.

Welcome, VioletDolphin! Looking forward to hearing more from you and getting a peek at your life in Australia, as well :) Good luck on your healthy living journey!

01-04-2013, 11:01 AM
Hi, Coaches and Buddies.

Yesterday I made a turkey for pup and me. (DH is vegetarian.) It came out pretty well, but Aslyn still only took a few bites. Upon DH's suggestion I pureed it with some cauliflower and she licked at that several more times. She seems to eat better if I am eating the same thing at the same time. So, I may have lots of meat in the immediate future. Pup is still doing very poorly and DH is really struggling. He cried yesterday more than I have ever seen him cry. I think this would be much less difficult on him if his mother had not been a complete jerk about our past decisions to euthanize pets that were suffering and had no hope of recovery after years of extensive veterinary/home veterinary care. I worry about her quality of life, however, Aslyn remains very "bright, alert, and responsive" as they say. She can only walk a few steps with both of us carrying her. (I have been getting in some serious weightlifting CREDITS the last few days of ~120 pounds of dog.) I know I can't force his decision though. She is our dog and all I can do is pray and try to point out that she won't get better (even with thousands of dollars of oncology) and that she has very low quality of life.

Eating yesterday was a little off pattern, as I ate my turkey/lunch/dinner at 2 PM and had a bit more turkey at 7 PM. Breakfast this morning was on plan.

BillBlueEyes, glad to know how much that bite of brownie and beans were not on your mind! :) When you master the still book task, please share how you did it. Hope your PT can give you guidance on the painful step. For the BOSU, I would recommend start on two feet first, then gradually lifting the leg higher and higher off the surface (either side is challenging) as you master your balance. It is great on the core too.

Lexxiss, congratulations to you, because I KNOW you did not find pantry comfort yesterday! :) I am glad you were able to diffuse the family tensions for now. That must be really hard. We live hours from any of our family, so we get to miss out on that dynamic. But, we also miss out on the fun stuff too. Hang in there!

NationalParker, I love your idea of PLANNING for tea while waiting for DH. My husband works 1 hour away, so if he works a little late and I get home a little early and am hungry, I often make my dinner and eat before he gets home. Thanks for the idea. Also, I edited that link yesterday. This should work so if you want you can you try it again.
We also had 2 cats and 2 dogs. Then my aunt died and we inherited her two awesome cats from her as well. That was a lot of fur! One of my aunt's cats really did not care for other pets, until it was just her and Aslyn. Only then did they relax more around each other. I really found it helpful to add more litter boxes to help create more kitty community peace. I never got as high as the recommended (# Litter boxes = # cats + 1), but I religiously cleaned them out daily. Having boxes in completely different spaces also helped ease tensions between the cats as well. I find it strange that that helped, but it did and is a fairly cheap solution.
I hear you about the grilled cheese. If DH makes a grilled cheese (he is a naturally-thin-jerky-person that has never struggled with the amount of junk he eats) he will put one thin slice of soy cheese on. If I make one, I am wanting to
get out ever cheese we have and pill it on.

OnebyOne, congratulations on loosing after the holidays! Yea! They are OVER!!! Good luck on getting organized for your show. I had no appreciation how much work artisans have to go through to prep for those. But, I can see what a good booth and an OK booth look like. It sounds like you are preparing for and outstanding one! Thank you so much for your kindness and your support!

VioletDolphin83, welcome to the forum! I hope you find this is a great bunch of kind and helpful people. I look forward to getting to know you.

01-04-2013, 10:05 PM
Hi... checking in. The past couple days have not been stellar in the food department. I am up a few pounds from my ticker weight. Credit for getting on the scale.

DH had to go out of town on business. When he left I threw away his chocolate and candy canes. He was mad. But, he got over it. I feel badly that he didn't have his goodies around. But, Dr. Beck says that we have to be willing to 'stick to what works'.. even when it makes others a little unconfortable. There are times when I can 'handle it'. Sometimes I can't. There just has to be one place in the world that doesn't have all the foods I find difficulty staying from... right in my face and environment. I want that place to be my home.

My performances went very well today. Folks were very nice about helping me get things in and out of the school. Grateful for that.

I will catch up tomorrow. Good evening.

01-04-2013, 10:30 PM

Got myself to my studio space where I organized my environment for success. I am ready to store my paintings when I next run into the landlord there and I am ready to make prints. I dd bring some canvases back here to work on/start and some woodblocks to start on as well. DH is fightng a monster flu and I could feel the tickly throat so I decided to hedge my bets with having some of my work here for me if I get the urge. *credit for all that*

Foodwise I have tracked and written things down and am on plan *credit* I a SUPERCRAVING something-that-is-frozen which we don't have *credit for not havng it* I need to plan my food for tomorrow. I'm at loose ends with DH being ill. And everything I want to make he doesn't really like. Oh well. Not really something to worry about is it? I can handle that. *credit for knowing I can*

Guess that's it from me today.

nationalparker I brought back a starvng stray in March last year. We hd one cat, Caesar, but he's a hippy cat who LOVES everything and everyone. He accepted Looloo within hours. For Looloo it was a few days but this is really exceptional for cats. It can take years. Looloo does have issues with litterpans and we have FIVE (argh) for two cats but if we don't have five Looloo uses our socks, so five it is. There was a period there where she was super stressed out cause she got sick and we had to grab her to give her antiobiotics 2x a day for 2 weeks and she'd pee on the floor and had compulsive scratching so much so that she'd scratched her fur away behind her ear and kept re-opening the incision where the vet had drawn blood from her neck for her bloodtests. So we got this stuff at the pet store and she, and I'm not exaggerating, stopped peeing on the floor within 2 horurs of plugging that thing in and her scratching was greatly reduced. She just really did calm right down. It is supposed to help any stressed out cat and there are stories that when the thing runs out, you can tell cause they act up again. We had the choice between the name brand and the generic store brand and if you look close only one company makes this stuff so save your $. It's the same product. I recommend trying it cause there is no stress like being stressed out over your animals being stressed out! Good luck. Give them all extra love too... but you already know that. If you are calm and loving it really helps. (It was about $23 for the stuff--a bit pricey but if it works--that's cheap.)

01-05-2013, 12:30 AM
Hey Coaches and fellow Becksters,

Very busy but satisfying day, which concluded with going to see "Life of Pi" with DW. Pretty good flick, but I found myself writing a response card in my head, not for avoiding buttery popcorn, but for avoiding yelling at the talkative family sitting behind us. It wasn't their fault that they had never seen a movie before. :)

I went off plan today because I ran out of time to cook. I bought pizza and a salad, which wasn't as bad as it sounds because I only ate 2 slices and the salad. Completely satisfying thanks to sitting down, eating slowly and enjoying every bite.

FutureFitChick My son is four years old and I will buy him a cape if he promises to never listen to Rick Astley again.

VioletDolphin Welcome aboard, or welcome back from what I've read. This is a great group.

Until that time...

01-05-2013, 06:47 AM
Diet Coaches/Buddies – Did my rehab exercises twice, CREDIT moi, working hard stepping down that continues to pinpoint my neediest muscles. Also did gym with a minimal set of wimpy lunges (that tweak the recovering parts) and some weights along with the stationary bike. I'm bored reporting about rehab exercises, but more bored doing them; so I'll keep typing about them to help keep me on track.

Food was on plan, CREDIT moi, with one snack just a tad larger than planned, Ouch. I learned that cucumbers kept longer than a week become translucent and limpish. I'll buy some fresh ones today and DW will remove the older ones to the compost. She has no difficulty tossing inedible food from the fridge - every couple needs one partner with that skill. I can do it once they've turned black enough. But than a major scrubbing is required, so early removal is the winning strategy.

Big deal is that I did some clothes shopping - CREDIT moi since i'd rather have teeth pulled. Specifically, I said to DW, "Would you order me four black turtlenecks from L.L.Bean?" So it wasn't terribly difficult. It just took admitting that being washed twice a week all winter for about four years had extracted the joy from the cotton.

onebyone – Yes indeed, Kudos for "credit for not having it" - it's hard to binge on what's not there.

Beverlyjoy – Yay for the performer back on stage. Kudos for doing what you had to do with the chocolates and candy canes - that's what garages and car trunks are for.

FutureFitChick – Continue to send supportive thoughts as you and your DH walk the path with your pup. Couldn't help but smile at the image of you and pup eating cauliflower-turkey soup together.

BigchiefDavid – Kudos for not hitting the talkers in the theater - I've heard of that happening more frequently lately. When DW was in the hospital recovering from DD's birth over Halloween, I inherited the task of DS's costume. Bad news. I don't sew and don't create costumes. And he wanted to be a banana! Fortunately, desperation and laziness won; I safety-pinned a square of yellow cloth around his neck and he was the world's happiest Banana Man, LOL.

nationalparker – That sounds as deadly as they do yummy, "small grilled cheese croutons" - hope those don't make it into my life. Kudos for making it out into 15 degrees. Florida might get full if we all head off there at once, LOL.

Readers - chapter 2
What [I]Really Makes You Eat

Eating Begins with a Trigger

Then there are emotional triggers. These are unpleasant feeling, such as anger, sadness, anxiety, frustration, or boredom. You eat to comfort or distract yourself. Emotional triggers can also be pleasant feelings. You might think that if you eat or keep eating, you can keep that good feeling going. Or you might eat because you think your good feeling will go away if you restrict yourself.

Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), pg 29.

01-05-2013, 09:24 AM
Hi Coaches!

Yesterday was not stellar...the family drama continues. No planned meals (ouch) but no off limit foods, either. I am just trying to keep my sanity and hope that some issues start finding resolution. I work today and have a plan for dinner.

01-05-2013, 02:01 PM
Impromptu date night last night as DH daughter had a sleepover and will be coming today instead ... so headed out to a steakhouse (I don't buy/prepare beef or pork or seafood - and as he says, i put a dent in the chicken and turkey population ... just haven't made the final move to vegetarianism) ... so he had his once every other month or so piece of steak and I chose chicken and baked potato and salad. All I really wanted was the potato and salad, and savored those - brought majority of chicken home to use in another meal. BUT hadn't planned on the meal out and so was over on calories. I can't gripe as it was my suggestion!

Our morning trail walk has turned into an afternoon one as DH slept late! And hopefully to the gym. NO - definitely to the gym as well!

OneByOne - thank you for the link for Feliway! I had TOTALLY forgotten about that - it had been recommended when we adopted the very cranky kitty and then she settled a bit after spaying, but really, she is a miserable thing. I love her to death, but she acts as if she struggles to endure her life with us. Luckily DH and I alternate in our patience with her so we're not both fed up with her at the same time :)

BillBlueEyes - Yes, those grilled cheese croutons could be dangerous! I sliced the french bread about 1/8" (and lost several slices in the process trying to get them super thin) and put 1/4 slice of 2% cheese on each, so they were not as deadly as they could be. I love finding unique ideas for cooking but then it's one more thing to resist sometimes. Great Job on keeping up with the rehab and making progress! And thanks for the smile at Banana Man! :)

Lexiss - Good luck with the family drama settling down soon - I know how uncomfortable that is.

Big Chief David - Credit for not getting into it with the talkers behind you :) My pet peeve is all of the smart phones owned by dumb people in theatres shining their screen light during the movie. Argh.

01-05-2013, 02:29 PM
Good afternoon! I was down 1 pound today at Weight Watchers and I'm very pleased with that. I rewarded myself for losing weight over the holidays by having acrylic nails put on yesterday. This afternoon I will plan out my menu and exercise schedule for next week and that way I can do some prep for it tomorrow.

I went out with friends for dinner last night and they wanted Mexican, which I'm not too fond of to begin with. I ordered 3 California fish tacos and it came with a huge bowl of rice. The tacos we actually on 2 tacos shells each. I removed the grilled fish and cabbage from the shells, added a little salsa and that was my dinner. The rice went back with only one bite taken and it wasn't very good so why eat it.

I adopted a 10-month old deaf cat (yes, he's all white with green eyes) last April from the ASCPA. He had been in the shelter for 16 weeks and they were afraid he'd never be adopted. He doesn't get along with other pets or children (they probably scare him since he can't hear them coming). It worked out well for us because I am a widow and have no family. He loves my friends and is sure anyone that comes to the house has come to see him, not me. He is never more than 3 feet away from me.

Have a wonderful afternoon and evening.

01-05-2013, 05:41 PM
We got out on the trail and got in a good walk with our dog - got home just as the snow started coming down. It's pretty sticking to all the trees. I'm glad I pushed to go - DH enjoys it but is a procrastinator ... and so often we miss a window in which we could go, and I end up frustrated that I didn't just do something myself.

QuilterInVa - I like your description of your kitty expecting the guests himself :) To those of us who are new in this group, can you share how you have been so amazingly successful in your plan and was most/all/some with the Beck resources, etc.? Kudos for losing over the holidays - i hope to be able to say that one day!

01-05-2013, 11:02 PM
Good Evening, Coaches.

I am here in Vermont at the beginning of my MFA low residency weeks. All has gone well - especially my food. I have followed my commitment to no refined sugar or wheat. It has been over a week. I did not bring a scale like I have in the past but I am happy with the way I feel.

Lots of veggies because this is a hippie dippie kind of place plus I took yoga class this week. Everyone keep on trucking.

01-06-2013, 12:32 AM
Hi coaches

I'm stumped by BBE noting that today is "national bird day". Is this elebrating your national bird? Canada has no national bird I just discovered (, or does this mean it's a day that your nation has set aside to celebrate the bird? I kind of like that thought. We need more days to comtemplate and celebrate the usual fare.

Foodwise an okay day. I compromised on many thngs, opting for the better of choices which was good. Portions were ok, but still large-ish.
I also weighed this morning: 254something. I wanted it to be less, and expected it to be less but it's ok it wasn't. Just salt and not enough water being drunk. Less of that and more of the other will fix things.

Managed to start cleaning uop the joint after a bit of a meltdown inside at the state of things. Oh well, just go do something and it will be better I thought. I did and it is. *credit*

Must get to bed. G'nite.

01-06-2013, 06:00 AM
Diet Coaches/Buddies – Bought fresh cukes and then . . . drum roll . . . tossed the older ones in the compost myself, CREDIT moi. While looking over the bananas at the supermarket, I stood on one foot which is a rehab exercise. Did stationary bike at gym as well as both sets of rehab exercises, CREDIT moi. Then took a walk around a local un-frozen pond with DW as the sun set. Got to see both a Common Loon and a Red-throated Loon as well as Canvasbacks (ducks) - an unexpected nice selection for a January evening.

Food was OK, CREDIT moi. Would have been 100% but had double snacks when our schedule suddenly changed because we decided to grab an evening concert performed in a Cathedral. Beautiful music, extraordinary ambiance, and middle-ages chilly since Cathedrals are difficult to heat.

onebyone – Please enter my vote for the Canada Loon for your national bird. (I love the name, Whiskey Jack and admire the intelligence of Jays, but it pales next to the Canada Loon.) Kudos for "opting for the better of choices" - a satisfying thought. [National Bird Day actually isn't national - it's an informal day supporting all wild birds.]

Debbie (Lexxiss) – Yay for a plan to help bring some stability during family stress times.

Susan (QuilterInVA) - Kudos for choosing a non-food reward for that pound lost during the eating season. And Kudos again for finding a way to extract a sufficient meal away from the taco shells. Have to laugh at a cat who thinks visitors are his.

maryann - Waving back toward the "hippie dippie" section of the Green Mountain State. Kudos for continuing your "commitment to no refined sugar or wheat."

nationalparker – LOL at, "put a dent in the chicken and turkey population." Congrats for getting your DH his needed steak. Sounds like a neat walk.

Readers - chapter 2
What Really Makes You Eat

Eating Begins with a Trigger

Finally, there are social triggers that evoke sabotaging thoughts and lead you to eat or situations in which you want to be able to eat like everyone else.

Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), pg 29.

01-06-2013, 01:18 PM

Got up, did dishes, feel better. Not a coincidence that taking action leads to contentment. *credit for discovering that once again*

Also, weighed in and saw 252.9 *credit* for weighing and noticing there is a downward trend. I am moving forward once again.

Tomorrow is the day I have planned to spend $40 for 30 days of Bikram Yoga The studio is about a 10/15min walk away from me. That's the introductory rate. To say I am worried about, oh, having my blood pressure shoot up and whatever happens after that is to just be honest. But this is my fear. A loooongggg time ago I decided that fear was not a valid reason to opt out of doing something. What I know is my truth is that I can stop/slow down/moderate/tell someone if t gets really bad--I have strategies to deal with this. I am not afraid I can't do the poses. Not afraid of being the fattest in the room. Not happy to show my upper arm fat, but my arms work and that's the important thing. I believe in sweat and heat and my gut tells me if I do this thing I will heal myself at a deep core, dare I say, soul level. That's what I need this year. And so, I am going. Today I need to buy something to wear to class. All websites say the less you wear the better. I cannot go in a sportsbra and nothing else. Can't do it. It'll be a tshirt but a light flimsy one. I will get a yoga mat and some workout short pants--capris if I can't get the shorter ones. I plan to go in the morning. Will call or visit for the details today.

Foodwise I have been faithfully tracking this week*credit* I opted to buy WW snacks which I usually don't do. But coming down off of the foodfest which were my holidays I see that stuff as "transition food". It's moderate, in a pre-measured package, yet lets me have the feel of eating those snacks in a bag. So, not sure if I need this again this week but I have been grateful to have had that option. They usually trigger me to eat "the real thing" but not so far. *credit* for being mindful of my food triggers.

I have created a plan to organize my kitchen and to get me started decluttering my home by focusing on the Tower of Boxes that reside in the dining room area. 1-2 boxes a day. No more.

Overall, my plan is simply *MODERATION IN ALL ASPECTS OF MY LIFE*
Goodness. Did I just say that? How *dull* is that? Yet for me, a natural dyed-in-the-wool excitement-a-holic and binger-in-all things it is ncredible that I even have the desire to try that. *credit for the willingness to change*

Enjoy your day.

01-06-2013, 03:00 PM
Happy Sunday! Was relieved to see the scale drop a bit this morning... have been trying to string together good practices. We walked the trail again today, but cut it short as the wind chill was 18 and despite multiple layers, I was still COLD. DH suggested we go back out later today; I'm not sure. Gym sounds better. Colts game on tv and taking his daughter back home (a two-hour deal) are on the schedule as well. Credits for prepping a healthy dinner last night, no snacking and good breakfast/lunch so far today. I'll make homemade popcorn for a snack later (just olive oil and popcorn kernels) - we love it. I like the process, too ... There's just something "right" about hearing it pop in a big old pan.

Thanks for pointing out National Bird Day - I wasn't aware and clearly skipped that in the subject line! So have refilled the feeder on our patio, and tossed out the older bread in the field for the canadian geese that hunker down there next to the house. Our cats love watching the birds through the kitchen sliding glass door... so it's a double bonus. Though with all the feline drama here, it's one at a time enjoying it - no togetherness in that pasttime.

BillBlueEyes - the Cathedral concert sounds divine - i love things like that. Hope it was wonderful. On a whim, we just bought tickets for Grace Potter and the Nocturnals next week - I hope it's enjoyable. They're new to me and I talked my DH into listening to a few youtube songs and he was all in. I'm an embarassment to him, music-wise as I like ABBA on my ipod - ha ha! (please don't judge me...)

OneByOne - Okay, you've got me ready to get cleaning here. Thanks for the nudge! I need that on a blustery day here. Good job with the downward trend and major credits for signing up for the yoga classes. Be sure to fill us in on how it goes. I used to do regular yoga regularly for years and just need to shut up about wanting to get back to it and GET BACK into it :) We had every shape and every age in our class and it was such an accepting atmosphere. Good luck! Capri pants could be good option!

Maryann - Hope all goes well in hippie dippie Vermont - that had me smiling. You're right with the good food choices there!

01-06-2013, 03:41 PM
Good afternoon! Its a rainy day here and that is depressing.

NationalPark, I lost all the weight with the original Weight Watchers plan back in the 70s...I've actually been a member of WW for 42 years, with 39 being a lifetimer - with occasional laps. I've tried other plans, but always go back to WW because it works for me. I wasn't much on exercise until about 5 years ago and now I'm something of a senior gym rat. I do about 11 hours a week of water aerobics, water zumba, yoga, pilates, weights, and treadmill. I have osteoporosis and COPD and both require lots of exercise to keep what I have.

My hardest time of day, eating wise, is the afternoon. I plan a snack for then and keep busy so I don't think about eating.

01-06-2013, 03:46 PM
HI Becksters/coaches/friends... things are going better for me. I have made thoughtful choices... not, planning however, yesterday. I got on the scale this am (two days in a row... credit) Scale is down. yay... almost back to ticker weight.

DH got his candy today... he got something I would never eat. Hot Tamales.. to 'spicy' for me. Thanks to DH.

I, too, celebrated National Bird Day - I posted on my fb page for everyone to tell their favorite bird(s). My favorite is the heron. I have yet to see a kingfisher... but, it's been on my wish list since I was a kid. Now it's on my bucket list. LOL

nationalparker - credit for facing the cold. It's good exercise. Gym is too, of course.

maryann - credit for cutting out sugar and white flour. That's wonderful. Carry on and have a good time.

quilterinva - major credit for bringing all that exercise into your life! So many folks do well and also use it as a lifetime plan.

onebyone - credit for tracking your food. I think WW transitional snack work fine. PLan for whatever it takes to keep moving forward.

billbe - I am doing a happy dance in your honor as you move so well through your leg/ankle rehab. It's wonderful you can do more at the gym.

lexxiss/debbie - sorry to hear about all the things that are so challenging. Credit for making a plan for dinner!

bigcheifdavid - glad your venture off your plan ended well with a meal of 2 slices of pizza and a salad.

furturefitchick - I am so sorry about your sick pup. It's so hard. I hope that DH can work it threw. It makes it double hard for you. Glad the turkey and cauliflower perked his appitite a bit.

violetdolphon -WELCOME So glad you posted.

Hoping you are all having a great day.

01-06-2013, 06:10 PM
I seem more of an observer than poster apparently, but I am still working my way through the tasks. I am preparing for my eating out experience during the week.

I already plan for when I eat out, but do admit that my one major slip occurred while eating with friends. I am subject to the 'unfairness' of having to make the choices I do, even though I am really satisfied by what and how much I can have on the program.

The smaller portion control experiments shave gone well and recently I even put back half an allowed treat because I was full. Normally I was having one per day regardless of being hungry and they are expensive, this time that half sat in the fridge for four days before I got back to it. That was money saved and the treat wasn't missed. good result and a work still in progress.

So I am actually looking forward to this eating out experiment, I already do some of the things, but I am always interested to see what sneaky thoughts slip in, while I am paying attention for a change.

Ok. Off to read the rest of the posts and catch up with everyone's progress.


01-06-2013, 08:04 PM
Hi, Coaches & Buddies.

Sad to report that we had to put pup down Friday night/Saturday morning. She had gotten really weak and we were unable to control her pain any longer. There have been lots of tears, the worst of which came unexpectedly when I tried to vacuum the room she had been in the most during the last week.

My dearest friend just stopped by with a full dinner for us, which was so kind of her. It was eggplant parmesan (very light on cheese and breading), but I didn't worry about that tonight. I will make my lunch tonight for tomorrow.

Thanks again for everyone's kindness.

BeverlyJoy, I am delighted to read your performance went well. I think you are well within your right to toss the junk. You have been doing this long enough, he should understand! Good job for taking care of yourself.

BillBlueEyes, good job hanging in there getting your boring PT done. The concert sounds enchanting.

BigChiefDave, still laughing at the cape-deal! It's fun to see how this technique enters our psyche in response to lots of different things.

Electro, no worries about posting! Jump in when you can!

Lexxiss, sending supportive thoughts to you while you deal with this difficult family stressor. Hang in there.

MaryAnn, I'm jealous of your MFA residency! That sounds wonderful. What I am picturing is a chance to go some where quiet and get intense amounts of work done. Am I idealizing it?

NationalParker, bummer about being over on calories. Great job getting in the walk and hitting the gym. I was so sad with the Colts loss today. Next year...

OneByOne, good job for getting your environment organized in preparation for a potential pending illness. Your yoga class sounds terrific!

QuliterinVA, your kitty sounds wonderful. I'd love to see a picture of her! Congratulations on your weight loss and for planning ahead!

01-06-2013, 08:32 PM
Futurefitchick - I am so very sorry to hear that your doggie has passed on. We love our fur-kids with all of our hearts. I know your heart and DH's heart are broken now. Think of all the fun stories and times you shared. How nice that your friend brought supper over. So very kind. Sending you a hug. :hug: Take care now.

01-06-2013, 08:49 PM
Futurefitchick, petting my kitty right now reflecting on how much joy our animal children bring us and how incredibly painful it is to let them go. I send you supportive thoughts as you walk through this painful time. ((hugs))

Well I have been keeping busy at home helping keep my mind off the continuing situation. I weighed this morning and have been OP all day. I have a plan for dinner and am proud to have resisted sugary items at grocery. I am sipping on a stevia dring right now which seems to quench my "thirst".

01-06-2013, 09:35 PM
FutureFitChick - You're in my thoughts - what a tough thing to go through, yet something we have to do when the time calls for it. Grieve. And grieve some more. I'm sure someone has already sent you the Rainbow Bridge "poem" but if not here it is: a definite tearjerker but good to believe we'll see them all again one day, or experience their souls, or whatever we may believe along that line.
Good that you were strong enough to say goodbye and alleviating her suffering.

01-06-2013, 09:42 PM
Evening, all.

Future Fat Chick: The MFA is not a quiet time because of seminars, projects and workshops groups. It is a productive time, always forcing me to improve my thesis. I do take a hour for each meal, chatting with my buddies over coffee but NOT food. It has been a terrific growing experience.

I had a big credit. I had meetings straight through afternoon. Some emotional. There were homemade cookies at the faculty reading. For a moment, I suffered from what Beck calls "overly positive thinking." Meaning, I thought "I can have a little of that. In an instant I could have given up a winning streak of a week without sugar/wheat.

My advisor says I am completely on track for graduation in June - good news.

Wish I had time for responding to all but your logs are helping to keep me on the healthy path.

Welcome to the newcomers. There is peace to be found here.

01-06-2013, 11:27 PM
I'm new to 3FC. I had never heard of Beck until earlier today--I've already ordered How to think like a think person, Eating the Moment: 141 Mindful Practices to Overcome Overeating One Meal at a Time, and The Cognitive Behavioral Workbook for Weight Management: A Step-by-Step Program.

I ordered a paper copy of the book, but I think that the things I've read here suggest that it would be good for me to have it on my phone as well.

I'm just starting off right now--trying to figure out how to approach changing my eating and exercise habits.

01-06-2013, 11:41 PM
I finally feel like I'm ready for the New Year. Since I consider the Christmas / New Year season to go through Twelfth Night -- I'm right on time! So, Happy New Year everyone and hope you all had a wonderful Epiphany!

WI: +0.05 kgs, Exercise: +50 295/1400 minutes for January, Food: 90%op, Read my Advantages and Responses: yes

So sorry for the loss of your dog, FutureFitChick -- take care of yourself!

Welcome, bethFromDayton!

Nature Girl
01-07-2013, 02:03 AM
It's kinda nice to be on this continuing health and wellness journey that started for me at the end of June so that I don't feel compelled to make the traditional resolutions that are so hard to keep. But coincidentally, after a two week break from school, it may SEEM like these newish routines/goals I want to add to my journey this week going back to a regular schedule are resolutions--not true!!! :)
I went to PT three times a week while I was on break, a refresher course to pinpoint the particular weaknesses left in my shoulder. It helped a ton, and our main goal was to target a manageable series of daily stretches and 3x weekly strength exercises I could do without supervision to keep up the good work. So now I need to do those---duh!
I finally got out this afternoon on the beach in my wellies and parka--enough daylight now that I should be able to do that for 1/2 hour after school.

So my new routine: every other day shoulder strength alternating with opposite day cardio, preferably on the beach. This is pretty do-able and doesn't depend on gym schedules or other outside influences, just seriously bad weather and my own focus.

The other thing I really want to get in the habit of is posting here. I read every day but usually just compose my message in my head---I think a lot about what I learn from all of you and your journeys, and would really benefit if I took the 10 minutes to physically write something down. That makes more of a commitment and keeps things concrete.

So I'm going to try a 21 day challenge because my good friend used to say a habit takes 3 weeks to stick: Write a message on this site daily, with responses to at least three people. I think the deal will be 'If you read the posts, you have to post yourself.' That should keep me from being such a lurker!

Combined with my 4 eating 'Rules' and Superfoods focused eating plan I believe these three changes will help me get rid of those 2 pounds that crept back and continue my slow but steady weight loss until I reach my goal. Which, I need to remind myself, I am two thirds of the way there!

BBE: Rehab is slow and steady--11 months after surgery I am still improving! Hang in there.
Gardenerjoy: I agree about Christmas lasting until Epiphany--that's why my cards are just going out (and our tree always comes down 1/6).
Maryann: Isn't it crazy how we can talk ourselves out of success so quickly?! Good for you for waking up before those cookies hypnotized you and undid your awesome record.

01-07-2013, 06:46 AM
:welcome: Beth (bethFromDayton) :welcome:

And, since you've just joined, :wel3fc:

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

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

01-07-2013, 06:49 AM
Diet Coaches/Buddies – On plan 100% CREDIT moi. Especially sweet since I hovered for an hour chatting and drinking coffee around eight different cookies and nut/cranberry breads without having a single one. They were all factory made and not on plan. I also wasn't hungry - as if this had any relevance, LOL.

Did my rehab exercises twice at home and walked to the gym to do the stationary bike, CREDIT moi. I watched a smallish young woman tearing up a treadmill. I was in awe. Nothing about her appearance would have given me a clue that she had such high cardio endurance. Can't wait until I'm rehabbed and get away from such displays of endurance better than my own.

onebyone – I'd love to fully internalize, "taking action leads to contentment" - instead of pondering forever why not taking action isn't working. Good luck in mastering *MODERATION*.

Joy (gardenerjoy) – And wonderful Epiphany to you as well. It does feel like we're really in the new year.

Debbie (Lexxiss) – Continued Kudos for separating a difficult family situation from eating.

Nature Girl – I'm so jealous of your walk "on the beach in my wellies and parka" - you do know how to enjoy the great Northwest. Kudos for working so seriously on your physical therapy. [And thanks for the encouragement for mine.]

Beverlyjoy – I never tire at looking at herons. We get to see Kingfishers around here fairly often. They're neat because they chase food then return to the same branch so they're easy to follow.

Susan (QuilterInVA) - I like the straight forward strategies, "keep busy so I don't think about eating." When I first started, I took my walk immediately after work since that was my cheese-and-cracker time.

FutureFitChick – It's such a painful walk to be a loving decision maker for our furry charges. After we made that decision for our much loved Aussie, we were able to replace her memories with the joyful memories of her first fourteen years instead of her difficult last year.

maryann - D*rn Sabotaging Thoughts sneaking in while you're enjoying your success.

nationalparker – Kudos for out walking in 18 degrees - that's cold for sure. [Yeah ABBA ... glad to know I'm not the only fan left.]

Jenn (Electro) – Big Kudos for putting back half a treat - that's being mindful alright. Good luck on your eating out experiment.

Beth (bethFromDayton) – Neat set of books for beginning your journey. Kudos for thinking about choosing your eating plan and your exercise plan. Sounds like you've got in mind a slow, steady process - the kind that has good prospects for success. Glad you've joined us.

Readers - chapter 2
What Really Makes You Eat

Eating Begins with a Trigger

If you can identify the triggers that evoke sabotaging thoughts and lead you to eat in unhelpful ways, you can minimize your exposure to them or change your response to them. The Beck Diet Solution shows you how to deal with triggers by learning how to do the following:
Modify your eating environment.
Tolerate hunger and craving.
Think differently about food.
Deal with your emotions in a productive way.
Make eating healthfully a higher priority than pleasing other people or satisfying a momentary desire.
Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), pg 29.

01-07-2013, 10:43 AM
Hello! The weekend sure slipped by me speedily this time and my alarm clock went off a half hour later - I must've accidentally adjusted it when cleaning off my bureau (an old fashioned non-digital type) ... so rushed out this morning but credit for having packed my breakfast and lunch last night. But not a demerit (?) for not looking closer at what I grabbed in the fridge, as it wasn't my lunch, but something else.

I need to get back to my Beck's book - there are still chapters to be read, but I put it aside before Christmas, and haven't gotten back to it. Perhaps that's why I'm getting lax in reading my cards, etc. My eating trigger here lately has been stress. When my DH left with his daughter to take her home yesterday, I walked straight into the kitchen to get something to eat. Credit for recognizing that and emailing a friend instead, but why do I do that? It's a semi-stressful time when she's here, eyerolling, pouting and self-centeredness that has become more prevalent and I struggle with.

Goals for today are getting in more water, taking a walk outside with dog and DH (need to get home well before dark to do that), healthy lunch, and bypassing the work kitchen area that has been restocked with gourmet chocolates and chocolate covered oreos all individually wrapped from a chocolatier - that clearly makes it that much more special. They're not SO SPECIAL that I can never choose that again another day, right?! AND review some of the behaviors and read the next chapter in Beck's.

Sounds like everyone is really starting the new year out strong. Reading everyone bypassing temptations, choosing wisely even with stresses in their lives, has me realizing I can do it - thank you for posting!

01-07-2013, 11:54 AM
Hi coaches, friends, beckies - Yesterday was a healthful day... on plan. Yay. Credit. I did accomplish many of my goals: drank lots of water, weighed (down some), planned/measured/logged food, took 3 cleansing deep breaths before each meal, & ate slower a few times.

The ham and bean soup in bagged up in the freezer for a quick meal later on. My neighbor gave me her left over ham & bone after she said she was going to pitch it. (there was ALOT of ham on the bone) I made a big pot of soup that DH and I had for dinner two nights, packed up 3 quarts for the freezer, 2 single servings for my mom and stepmom, and ended sending soup back to my friend's family when they game down with the flu. I told her to never toss it again.. I"ll make soup or she should. Also - I've made some brown rice to use in several meals this week. So I am getting back into the planning ahead mode - which for me is always so helpful.

My back is really feeling alot improved since the plumbing pulled muscle incident. Grateful for that.

nationalparker - thanks for the reminder of using/reading the Beck book. Big credit for the email instead eating - distraction is a good technique. You asked why you head to the kitchen in times of stress. Sadly, it's how many of us have dealt with stress all/most of our lives. Luckily, Dr. Beck give us tools/ideas to use to avoid the unplanned eating. Knowing all this, I often go into the kitchen with stress and often eat. For me it's willingness.

billbe I am doing a happy dance in your honor... not eating those cookies and breads is a huge credit. Yes, you will get back to the gym the way you like it. It takes time... phooey on that!! You are doing great. PS. When we were in Cape Cod the ranger said that their are many kingfishers in Mass. and the cape. I didn't see any, though.

Bethfromdayton WELCOME! So glad you posted. Folks here are helpful and kind. You've ordered a good array of books. I am anxious to hear how the are helpful.

naturegirl - major credit for not having to make the big weight resolution this year! Glad the PT helped. You have some good goals, for sure.

gardenerjoy credit for being ready to 'dive in' again. We all need some of that sometimes, for sure.

maryann - Credit!! - for passing up the homemade cookies. Glad to hear you are on the right track for graduation.

lexxiss/debbie - you had a great credit for dealing with your stress without alot of food. Well done on your planning, being op, and resisting the sugary sample at the grocery!

I want to end my post today by saying something that I often deal with... anger and/or guilt for putting back on any weight. We must forgive ourselves if that is the case.... and move forward, then, of course.

01-07-2013, 03:40 PM
Hello! I read The Beck Diet Solution a few years ago and it really helped me. I would love to be a part of this support group! I will find my book and begin reading again. Is there also another (newer) book now? If so, I will get that as well. I remember that the principles in the book were very practical and useful, but I definitely need a refresher course, as I am currently struggling ~ but determined ~ in my weight loss journey!

To FutureFitChick: I am so very sorry about your gorgeous pup!!! We, too, had to put our precious Golden Retriever down this past Saturday, so I am grieving her loss right now. I had the same experience with vacuuming up all of the golden pet hair on our family room carpet. It was sad to see it disappear and know that it would never return. :-( Thankfully, we have two other dogs to love, but it doesn't make the loss of our Golden any easier. We will see our precious pups again one day, I believe!!! That is my hope and my prayer. Anyway, I feel your pain and send you a big hug! Hang in there!

I intend to participate in the group after I read through the messages and get back in the groove of the book again. Looking forward to "meeting" all of you and exchanging support along the way! I see that some of you are already maintainers. That is so awesome and an inspiration to me!

01-07-2013, 05:00 PM
How did you happen to find out about the books by Dr. Judith Beck?
And how did you find this Beck Forum on the 3 Fat Chicks site?

A friend of my son's (they're both 20) talked me to me Friday night about her weight loss journey (235 down to 150 right now). She had the sleeve procedure and raves about it. But it's been less than a year--so it's hard to stay how she'll feel about it 5 or 10 or 30 years from now. But it got me researching weight loss surgery on-line, and I found myself in the same place I was the last time I researched it--the risks are too high for me--and that I couldn't imagine changing my eating habits forever. I'm afraid I'd be one of those who kept eating a bit too much until I gained it back, stretching my stomach back out again.

But the research had a real plus--it made me really think about the health aspects I have to deal with--diabetes, high cholesterol, not getting around as well as I want to. One of the links led me to 3FC--I'm not even quite sure what search got me here.

I've had really good successes with cognitive behavior therapy for personal issues--incredible, fantastic, unbelievably wonderful successes. So, I thought that perhaps there might be some tools I could use to reframe how I think about food and how to teach myself to make better choices. It also seemed that 3FC could be a support group that would "keep me going", just as an exercise partner would.

I actually googled "cognitive approach to weight loss" and came up with the books. My issue isn't that I don't know how to change my eating habits--I do. My issue is that I make choices that I know aren't good for me. For the last month or two, I've been telling myself that after the first of the year, I was going to figure out why I'm consistently doing things that are bad for my health.

When I started perusing the 3FC site, I came across the Beck forum and decided to jump in--I'm not a very good lurker (and I'm pretty wordy).

I'm looking forward to getting to know people and share support.

01-07-2013, 05:04 PM
Welcome, IBelieve! I like your positive name and avatar! Good reminders for the new year for us all!

I'm sorry to hear about the loss of your Golden this weekend - that has to be so tough. I saved a tuft of hair from each of the pets I've lost (cats). Not sure WHY, but it was important to me then, and I still have them. Hope your other dogs are doing okay despite the loss of their fellow pooch?

I'm still trying to work my way through the first (?) book - the Diet Solution... so I look forward to see if there are others I should check out/pick up that are very helpful, too.

01-07-2013, 05:23 PM
Hi, Everyone.

Thank you so much for the kind words regarding the loss of my pup. Your support means a lot to me.

I am posting right now to take my mid off of the 2nd snack item that I have been thinking about for the last 1/2 hour. I don't need it. I am stressed from work and still emotional (and worn out) from this weekend. It is really difficult for me to focus on work right now, which is incredibly frustrating. Oh well! I will make it through.

BeverlyJoy, thanks for the hugs! Hope you are having a good day! That is wonderful news that your back is improving! Your soup for sickies is a reminder that on NYE when I was sick I planned on making extra and freezing it in case of emergency. (I haven't done that yet.)

Lexxiss, thank you for thinking of me! I'm so glad you have a fur-friend too! Great job sticking to the plan in spite of the family stress. Hang in there.

NationalParker, thanks for the poem. That is a really sweet image. I told my pup to say "hi" to our other pets, my grandparents, aunts, and dad too. Sounds silly, but pup always did work better when she had a mission to focus on! :) Bummer about the booby-trapped office snacks. Great time to practice resistance! Sorry to hear about difficulties with DH's daughter. Hope you can see a light at the end of the tunnel for those behaviors in her.

MaryAnn, your intensive weeks sound jam-packed! Wow! Great job for hanging in there and bonding with coffee and not food. That is fantastic!

BethfromDayton, welcome to the group! This is a great bunch of people and I look forward to getting to know you.

GardenerJoy, thanks for your kind thoughts. Congratulations on making it through the holidays! On an unrelated topic, I know you have done NaNoWriMo a couple of times. What things were key to making it possible for you with your very busy life?

NatureGirl, your after school walk beats the pants off of the cornfields that surround me. So jealous!! Your plan sounds awesome.

IBelieveinMe2, welcome! This is a great group! I am pretty sure Beck Diet for Life is the newer book. But, the content is supposed to be very similar to BDS with the incorporation of an eating plan. I am so sorry to read about your loss this weekend. What a terrible way to start the year. Our dog was our last pet (she is the 6th to die of long-term illness in as many years), so the house is really quiet. I look forward to getting to know you!

BillBlueEyes, thanks for sharing about your Aussie. I hope your rehab is going smoothly! Great job on avoiding more cookies.

01-07-2013, 06:47 PM

Woke up and thought I needed to try something else before I spent more money right now--so no Bikram yoga for now--BUT.... I have made the decision to begin exercising again and I dusted off the wii fit games and found Gold's Gym 2. I put it in and now I have trainer Alfredo leading me to health and happiness. I'm committing to following the program for one month and we'll see where I am at after that. I did tell Alfredo to really work me out. After the forst workout today I was nice and sweaty and my heartrate was up there--a tad too much--but it's nice for a change. *credit for planned exercise* I also walked over to the mall to mail off some stuff and then had to pick up snacks for the potters' guild meeting tonight. I do the snacks this evening with another member. *credit for the spontaneous exercise*

I continue to do the dishes. *credit* Another sinkload done. Happy to have clean serving dishes to bring with me this evening for the snacks. Bonus:carrot:

Found out our drawing group is accepted for a one week residency on Toronto Island during March. I think it might be jured but you pay for the privilege, but not very much. I am excited to be going away, even if it is only 20mi to the south. At least I will be on an island, albeit, not tropical. O well.
*credit for getting a successful application out there and for asking for what we want*

I am going to make some new advantage cards. I haven't done that in a looonnnggg time and it's been longer still since I actually read them every day. I need to really get this stuff ingrained in me more and more and I need to do the card thng.

*credit* for making a Dr. appt to get my bp prescription refilled. I always leave it until I am down to one or two. I loathe taking them. I loathe it even mroe to actually see the Dr and have him take my bp. I am upset, however, that this time round I am no thinner/do not weigh less than the last time I was in there. I expect a lecture and an admonishment to do a *real* followup appt gven the results of a bloodtest I had done about a month ago.
Oh well. *credit* again for wading into the murkey medical morass.

*credit* as well for deciding to write a poem. There is a deadline. There is a subject. There is a prize for the winner and the 5 runners up. I have felt the urge to write very strongly the last year and I am going to answer it in this one small way. I find this is giving me great joy. *credit* for being on the lookout for the things that keep me happy.

futurefatchick I appreciate what you went through with your beloved dog. I have been there several times. We do all we can and when we can't there is just simply nothing left to do but to ease their suffering. Such a horrible choice for us to make but if you truly love your pet, you willingly, lovingly do it. How fortunate you were, and how fortunate your dog was, to have been with you. :hug:

01-07-2013, 11:16 PM
I told someone today about how effective it was for me to make a rule "No eating in the car." And, then, went out and ate in the car. Sigh. Whatever I used to get from it, though, I don't get anymore. So, I'll consider it a failed experiment and move on. At least the calories were a wash, the same as the snack I would have had at home but with fewer nutrients.

WI: +0.2 kgs, Exercise: +50 345/1400 minutes for January, Food: 80%op, Read my Advantages and Responses: yes

Welcome, IBelieveInMe2!

FutureFitChick: I didn't manage to do NaNoWriMo in 2012, but, in retrospect, I kind of wish I had. The thing that I thought I had to do instead didn't work out all that well, anyway. It's possible to do with no planning, but I've enjoyed it more the years that I put some thought into it ahead of time -- coming up with characters and world building and plotting ideas. All very loose and subject to change as soon as I get started. We have an active community in the St. Louis area so I like to go to the write-ins. They aren't necessarily my most productive hours but part of why I like doing it is the camaraderie with other writers. Chris Baty's book (No Plot? No Problem!) is good, but get it from the library because you won't need to read it twice. Once you get into it, you can write pretty fast. I'd guess most people average 2 hours a day or less and take it from the time they would normally spend watching TV and goofing off on Facebook.
I just made a plan for 2013 and one of my big things for October is plotting and the only thing I've written for November is NaNoWriMo. My calendar won't stay that clear, but it's nice looking at it right now.

Nature Girl
01-08-2013, 01:38 AM
Really tired tonight but promised myself I would post--and told you all about it so how could I skip ?!
First day back with 17 kinderkids was tiring but successful; ate on plan at work, resisted 6th grade teacher's birthday cake, didn't stop at the store on the way home. Credit, credit, credit! Roasted beets & chicken, whole wheat couscous & yogurt sauce for din--all superfoods so credit again. Messed around in beautiful sunshine after work so just finished shoulder exercises now (credit) and I'm ready for my jammies and last few pages of my novel.
FutureFitChick: typing to keep from eating - good idea--whatever it takes!!
Onebyone: you go, girl with the wii fit workouts.
Gardenerjoy: doesn't it always happen that we end up --oops, I was going to say "eating our words" regarding your experience with the 'No eating in the car' situation. Isn't it interesting how so many of our metaphors, figures of speech, euphemisms, etc are related to food:dizzy:

01-08-2013, 05:03 AM
Hi Coaches!

Another screwy day which thankfully did not include overeating. I've weighed (down again) and am so grateful to be finding myself back in the post-holiday groove. Several positives:
~I am noticing that my meals have slowed down another notch. I keep forgetting to mention but notice that my hubby is finished with his dinner sometimes before I even have two bites.
~I am actively working on a new "work" food plan since I had become bored with the old. Yesterdays creative salad was very satisfying and I was able to resist the box of donuts that showed up. Yay! It seems the junk situation at work isn't changing so I had better change myself.

BBE, I love when you mention the "factory made" foods. It is just such a powerful reminder to me. Yay for resisting especially recognizing you weren't hungry yet have the tendency not to see that as relevant. I relate.

nationalparker, great that your breakfast and lunch were already packed even though you managed to grab something else. Credit for effort and I'll bet you grab the right thing next time.

Beverlyjoy, great job on the soup! It seems that lots of people benefitted from your resourcefulness! Glad to hear you are feeling better, too.

IBelieveInMe2, glad you are joining us, especially after losing your precious pup. It's the positive thing you can do for yourself right now and I look forward to sharing in your journey

bethFromDayton, welcome! Nice to hear you have had other successes with cognitive behavior therapy and that you're motivated to jump right in. Kudos to you for recognizing that a "procedure" would not be in your best interest and doing the footwork to find what would be a better match for you. (PS-I came to the same conclusion myself)

FutureFitChick, credit for posting here instead of having your second snack. When the donuts were calling out at work yesterday I committed that I would post here before taking one and just the intention seemed to work.

onebyone, yay for rationalizing your bikram and deciding to just get moving at home. Lots of credits yesterday! Yippee!!

gardenerjoy, have to say I laughed out loud reading your post. When I was having the European pastry struggle last week I kept remembering your rule...oh well, Huh?

NatureGirl, thanks for such a great posting challenge! We will benefit as we get to interact more...a win win situation. I've been wanting to make roasted beets….perhaps I will plan for tonight!

Moving forward! Thanks, coaches, for always being here!

01-08-2013, 06:43 AM
:welcome: IBelieveInMe2 :welcome:

And for your first month here, :wel3fc:

How did you initially find out about The Beck Diet Solution a few years ago?

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

01-08-2013, 06:43 AM
Diet Coaches/Buddies – The physical therapist manipulated my ankle to make the step down exercise work better. Said he was loosening up a bone group that was still tight. It really worked - the first time I've experience PT magic. I walked out not wearing my ankle support after three weeks - it's now just for stressful situations. Walked directly to my gym for a cardio session (without the ankle support) and my weights. CREDIT moi for exercise. The front desk had a box of spilling out individually wrapped Fair-Trade 65% dark chocolates - so tempting since they were FREE and Fair-Trade meant good things. I didn't take one, CREDIT moi.

Eating had an exceptionally good part when I sat for two hours in front of some yummy looking scones without grabbing one - CREDIT moi. Ignoring them made ignoring the factory made chocolate chip cookies easy. But then my attitude was skewed and I had several servings of a raisin/dried cranberry mix that wasn't necessary - Ouch. Food was otherwise on plan. It was a good day.

onebyone – Super Kudos for taking on the poem to keep your creative juices flowing and your life moving forward. And Kudos for going to the doctor despite all the negative baggage you gotta fight through to get there.

Joy (gardenerjoy) – Yay for the plan that "October is plotting" - sounds delightfully nefarious. Thanks for demonstrating that an event can be declared a failed experiment and moving on.

Debbie (Lexxiss) – Kudos for recognizing the need for a new plan for eating at work. Donuts just aren't necessary as recreation.

Nature Girl – Shuddering at the thought of the energy exploding from "17 kinderkids" back from vacation. Yep, Kudos for doing your shoulder exercises - it's so good for me to know that you're plugging forward with your PT also.

Beverlyjoy – Yay for the Beverlyjoy soup kitchen - wish I lived on your street. Yep, planning ahead "is always so helpful."

FutureFitChick – "I don't need it. I don't need it. I don't need it. I don't need it. I don't need it. I don't need it." Pardon me for stealing your words to use for the mantra I need today.

nationalparker – Thanks for the demonstration of a superb CBT strategy by sending an email when feeling the urge toward the kitchen. And Kudos also for recognizing that chocolatiers will exist in your future. What a great day.

Beth (bethFromDayton) – It's neat to have someone on board who's been successful with cognitive behavior therapy. I love the straight forward notion that the goal is to make better choices - rather than to 'fix' something that's broken. That's the notion that makes CBT so appealing to me.

IBelieveInMe2 – Yep, Beck has a second book, The Complete Beck diet for life (the green book). You can read a review of both books here ( My take is that you'd do well to continue with the pink book for this cycle. The next time you feel the need for refresher, the green book is available for a fresh perspective on the same material. "Determined" is such a sound foundation for success. Sending supportive thoughts as you process the loss of your Golden Retriever. Glad that you've joined us.

Readers - chapter 2
What Really Makes You Eat

beyond hunger

Many people wo struggle to lose weight think they're hungry when they're not.
...There are differences between hunger and other sensations that masquerade as hunger. The Beck Diet Solution shows you how to differentiate between the triggers described below so that you can make appropriate decisions about eating.
Hunger: You experience an empty sensation in your stomach, which is often accompanied by stomach rumblings.
Thirst: You feel a dry sensation in your mouth when you have a need to take in liquid.
Desire: You want to eat because of another trigger (frequently environmental), even if you've just eaten.
Cravings: You have a strong urge to eat a certain kind of food, which is accompanied by tension and an unpleasant yearning sensation in your mouth, throat, or body.

Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), pg 30.

01-08-2013, 09:19 AM
Good morning! This week seems incredibly long already, and it's only Tuesday morning. Didn't get much sleep last night - I know that's a factor. I hate to rush time. I know there are loads of people in hospitals, sitting beside a loved one who only has a little time left, and it's selfish of me to wish some of it away.

My hairdryer was blowing blue sparks this morning - shut that down. Car wouldn't start - took quite a while for it to 'catch' (my highly technical term) and start. It was only 20 and had been in the garage, so it SHOULD have started easier. I'll go out at lunch and start it up again so it doesn't sit the whole day. Hoping my computer doesn't flop on me.

We walked the trail again early evening with our dog. It was getting icy with a bit of meltoff ... saw a few deer, which is always such a treat for me. I see that as a reward for getting out there.

Came back home and made dinner - played a word game with DH forever it seemed, and had a lazy night - hot bubble bath + space heater = happy camper.

Picked the Beck's book up again and on Day 25 - Identify Sabotaging Thoughts. Apparently I'm good at that :) So if I can not only identify them, but also deal with them, this could be major.

Getting tired of the never-ending food in the kitchen areas at work. Today it's more popcorn - cheese, caramel, butter, and yogurt/choc (?) covered pretzels, regular pretzels, the list goes on. This doesn't tempt me until someone walks by with a bowl of the cheese one. I DON'T NEED IT. Thanks, FutureFitChick!!!

Will try to get back on with personals at lunch. Your posts are so helpful to me.

01-08-2013, 01:25 PM
Hello Everyone! Thank you all for the very warm welcomes to the group! I appreciate it!

BillBlueEyes: I think I just found The Beck Diet Solution and TBDS Weight Loss Workbook while looking through diet self-help books at my local bookstore. The subtitle "train your brain to think like a thin person" was right up my alley! I have been a fan of Cognitive Behavioral Therapy for a long time. I pulled both books back out and will be rereading them and doing the exercises in the workbook again. I also (prior to reading your post) already ordered The Complete Beck Diet for Life, so I will be reading it as well. I am a huge fan of self-help books, because I figure if I can learn just one valuable lesson from each, it is worth the purchase and read. I have learned so much about myself from self-help books. They were my lifeline during a difficult period of my life. I have come a long way, but ~ evidenced by my weight ~ still have a long way to go. I am very much into analyzing my thoughts, feelings, and behavior, but need to remember to also focus on following through with behavioral changes as well. I am hopeful that the Beck books and this group will help me along my journey, and I am anxious to support the others in the group as well. I found the Beck group on 3FC by just searching through the forum groups/titles after I joined 3FC (which appeared in my google search for weight loss support; had seen the group before, but decided to join this time). Have all of you already read the books and/or where are you in the discussion of the books? I want to jump right in ASAP! Now, I am off to revisit my pink Beck books. I am thankful for the opportunity to begin again and hopefully make this a lifestyle change this time around!

01-08-2013, 03:07 PM
Hi, Coaches and Buddies.

Keeping myself busy with some busy-work this morning. I hope now I can focus and get some writing done. Dealing with post-migraine-med flakiness too, so that is no help.

I ended up eating an extra snack yesterday. Oh, well. I can just focus on today and be better! I tried to make a chocolate drink with spinach hidden in it, but ended up also including wooden splinters of formerly-a-spoon. Oops! I made my fabulous red Kitchen Aid blender very angry and I hope it will forgive me after I run the pitcher through the dishwasher for safety.

Food today has been 100% OP and I am going to hold out on my afternoon snack as long as possible (or split it in half) so I won't run in to the post-dinner hungries with nothing left to eat.

OneByOne, great job on all of those credits! Keep up on the exercise. Another benefit of the Wii is that you never get snowed out of getting to the gym this way!

GardenerJoy, eating in the car after telling someone you don't eat in the car is hilarious because that is SO something I would do! Oh, well. I like the failed experiment notion. Thanks for the info on NaNoWriMo. I am trying to get my dissertation done this semester and have lots of writing to do, so I was just looking for your success ideas. I have been tossing around the idea of putting together a writing retreat, but am nervous that planning and executing such an event would take away from my actual writing. Thanks so much for sharing!

NatureGirl, great job with posting and all of your other credits. The rest of the world that can't handle doing what you do are very grateful to you for teaching!

Lexxiss, great job for making your Plan B in spite of the work junk food!

BillBlueEyes, great job exercising physically and exercising your resistance muscles. Ouch on the dried fruits! Too bad they don't sell craisins in the tiny raisin boxes.

NationalParker, hang on in the midst of the work-kitchen junk. Maybe you could try not leaving your desk until you have a clear vision of what you will be getting out of the kitchen? I hope your bad tech karma has cleared up as well.

IBelieveInMe2, your notes about the benefit of self-help books definitely rang true for me. And, follow-through is absolutely an issue that becomes a problem after I finish whatever book I am reading and put it down. As far as the discussion of the books, we all kind of work at our own pace through them. BillBlueEyes always includes a "lesson" from the book with each of his daily posts. Then we all just kind of post what things we are doing to be in accordance with the Beck plan and what things might be challenges to us today (or were so yesterday). Post personals when you can. The active group waxes and wanes so the number of personals on a daily basis is rarely the same from one day to the next. So, if there get to be too many people to respond to personally, do what you can or feel inspired to do.

01-08-2013, 04:24 PM
I am on an email listing from Dr. Beck's and today's email points out that we should never assume we'll get back on track LATER - it might take a few days, few weeks, a month, a year or more to actually get back to our healthy eating habits after a slip... it goes on to say:

If you were walking down a flight of stairs and stumbled down a few, would you think, "Well, I've really blown it now!" and throw yourself down the rest?

If you were washing your fine china and dropped a plate, would you throw the rest of your plates on the floor?

If you were driving on the highway and missed your exit, would you continue to drive 5 more hours in the wrong direction?

I loved these - as one time I had a WW leader who asked us out of the blue what we'd do if we stumbled getting out of bed - would we lay there the rest of the day? Of course not :) but it was a great visual for me, as are these.

01-08-2013, 05:31 PM
Folks - checking in. Yesterday was a healthy day.... always grateful for that! I completed many of my goals: plan/measure/weigh food, lots of water, weighed (down a tich), exercise, read advantages, did my journal work, always left a bite of food on my plate, took three deep breaths before each meal, and ate slower a few times. Many credits!

I had to switch out my dinner when DH really wanted grilled cheese and tomato soup. I could make it work within my plan. Credit. It was fine.

WELCOME! Ibelieveinme - So glad you posted. Folks here are supportive, friendly and helpful.

Hoping you are all having a great day.

01-09-2013, 12:54 AM
I tried to eat away frustration today. It turns out that food doesn't find lost books or solve medical billing mysteries. I'm not sure how to solve problem 1, but problem 2 will likely take long, time-wasting phone calls. Oh well. That's tomorrow's problem.

WI: +0.3 kgs, Exercise: +40 385/1400 minutes for January, Food: 80%op, Read my Advantages and Responses: yes

01-09-2013, 06:09 AM
Diet Coaches/Buddies – It was my first day on the elliptical since forever. I had to do it in short bursts - leg wanted a break - but I did it. For that and my physical therapy exercises, CREDIT moi.

Unfortunately, I attended the retirement party for a colleague. The menu: hot wings, nachos, pizza, and a flat cake. Ouch. Shouldn't have been surprised since it was held in a bar. I was slightly constrained during the two hour event, but had more than I would have served myself at home. Hot wings require something to squelch the fire, so each nugget of chicken meat came doused with something white and thick. I doubt it was fat-free yogurt, LOL. I did avoid the flat cake, CREDIT moi for that. Fortunately, that's not a regular affair. I was smart enough to call it dinner instead of appetizers, so the damage was minimal. Otherwise, eating was on plan.

Joy (gardenerjoy) – "Medical billing mysteries" just blow me away. DW was just denied payment for an X-ray since her "insurance hadn't started." Huh? My take is that they simply sprinkle out a bunch of denials since some percentage of folks will just pay without push back.

Beverlyjoy – I don't remember the last time I had a grilled cheese sandwich and tomato soup. Yep, Kudos for all those credits being aware of your eating.

FutureFitChick – LOL at "formerly-a-spoon" - Ooops. That's getting your fiber the hard way. Kudos for working strategies to get your head, snacks, and hunger properly aligned.

nationalparker – Yay for the ability to identify Sabotaging Thoughts - I discovered that I had the ability to wallow in them unaware. Seeing deer on your walk sounds fun.

IBelieveInMe2 – Yep, "following through with behavioral changes" is the deal - neat that you're on to that. Some of us have read the book, or books, at least once. Others are on their first read of one book or the other. It doesn't matter where you are, you're welcome to jump right into the discussion now; there's no entrance requirements.

Readers - chapter 2
What Really Makes You Eat

From Trigger to Eating

Sometimes, the chain of events that ends in eating is straightforward:

You encounter a trigger: Someone offers you a piece of cake.
You have a thought: That cake looks good.
You make a decision: I think I'll have it.
You act: You eat the cake.

Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), pg 30.

01-09-2013, 10:46 AM
Hi Coaches!

BBE, wow, that's alot of yuk food to negotiate around. I have to admit I ogle the hot wings we serve at the restaurant (with white dipping sauce) but fortunately my vegetarian desires seem to be pretty firmly anchored right now which makes it easier to resist. Kudos for your first elliptical day! Moving forward, you are!

I had a pretty good day yesterday with the exception of the TWO vegan blueberry muffins I had after dinner. I did stare them down and recognize I had the skills to resist yet did not. I did leave one large bite of each (:lol:) and ate one this morning but somehow managed to compost the other. credit. These actions do show me that my cognitive brain is trying to work things in my favor. I weighed this morning and don't see any big challenges in today's food plan. Lunch is at WhFoods with family and I seem to ALWAYS make good choices there. credit.

01-09-2013, 11:53 AM
GoodMorning, Coaches.

Vermont is 13 degrees. That is pretty cold for a California girl. I will glad to be headed home on Friday.
Credit for maintaining no refined sugar, no wheat plan. I was not thrilled with portions yesterday but I know I can do better today.

Lexxiss: I completely understand the TWO muffins. I understand that my biggest struggle is to let a moment go. After I have eaten I want to continue the good feeling of food even if i am not hungry and it will make me sick. One thing I try to remember is there will always be another meal.
BBE: Thank god I have never been a fried food fan. Now if there had been See's Candy and mac and cheese at the bar, I would have been in trouble.
Gardenerjoy: Thanks for reminding me food will not finish the revisions on my short story.

Credit for today that I understand I didn't sleep much last night and to give myself a break on my work load expectations.

01-09-2013, 12:02 PM
Good morning - another unsettled morning on my side as I forgot to set my alarm and woke up hearing a cat tussle, and then jolted away as I realized the beginnings of daylight were filtering in my wooden blinds, which does NOT happen at 6:15. Argh. Rushed out of the house after measuring my quaker oat squares to eat dry on the drive in, which i like - credit. Rummaged around on the drive, though, only to realize that they're awaiting me at home, so all set for tomorrow morning. Lunch plans with a friend, though, and able to stay on plan with that, too.

DH and I (and dog) did a good pace on the trail last night - it's warming up here and getting rather icy, but should be all gone in a day or two. A fire engine went by a distance away and the sirens got the coyotes in the area all vocalizing, which I do like. The young pups yipping as the older ones almost mimic the siren is neat. Home to a good dinner of rotisserie chicken and lots of spinach salad with mandarin oranges, toasted almonds and some crumbled turkey bacon with a homemade red wine vinegar dressing. I really dug into that.

Need time to do personals, but enjoy reading all the posts and the tips/reminders are very helpful. I need to redo my card on why I want to lose weight - I'm skimming it now when I DO read it. Good reminders to slow down, read the cards, and leave bites. Thanks, all!

01-09-2013, 02:13 PM
As for me, I now have two successful days under my belt--OP with food and exercise, logging of food and exercise. No snacks at work. And I've been successful at reining myself in when I want to attack everything at once. 5 goals is sufficient for one month! I even made a real breakfast this morning (one egg, 2 sausage links). (I do best with morning protein.)

DH has wanted to go out to dinner but he's come home late the last two nights so I've eaten as planned (not waiting for him). I have to differentiate between "hungry that can wait" and "hungry that is going to turn into the shakes" (I'm diabetic.) (I never tell anyone that, since I pretend I'm not and can eat whatever I want.) The last two nights, it's been "the shakes", so I've eaten before he's gotten home rather than snacking.

I was hungry at dinner last night, but it was the type of hunger that I just needed to go to sleep and wait out.

The rapid increase in fast walking is causing shin splints, so I'm slowing down a bit--but still walking. If they're bothering me tonight, I'll swap the planned 20-25 minute walk with DH for 1/2 hour of toning exercises: leg lifts, arm workout, and crunches. Strength and toning stuff is something I was going to start next month, but I am not going to derail myself if I can substitute. The shin splints will go away as I stretch them and I can even check if my glider bothers them, since it's a no impact activity.

FutureFitChick: I guess a chocolate/spinach drink with a side of wooden spoon doesn't make much of a snack. I hope your blender has forgiven you and is willing to make drinks for you in the future.

nationalparker: I saved those 4 thought-provokers of not throwing yourself down the stairs. They're all great visuals. I can say to myself, "I dropped and broke this plate. All that means is to be more careful with the next one."

Beverlyjoy: Sounds like yesterday was very successful. I haven't been leaving food on my plate--sounds like something to think about. Changing plans is hard when you're on a mission, but sounds as if you were really successful at doing it.

gardenerjoy: eating away frustration? Yeah, but you still got in good exercise--frustrated or not!

BillBlueEyes: I love your posts! I especially love the book excerpts (mine is supposed to come Friday). Back on the elliptical sounds great!

The Trigger to Eating makes me think about how to change the chain of events. I want to put some thoughts in between
That cake looks good." and "I think I'll have it." The cake does look good--there's no getting around that, so that thought stays.
If I eat that cake, I'll be be increasing my blood sugar, which is what I'm striving to get under control.
I would like some of that cake, but it isn't what my body needs right now.
I would like some of that cake, but I am a person who doesn't snack at work.
I would like some of that cake, but I only eat small sweets after dinner and this isn't dinner time.
I would like some of that cake, but I will not enjoy it enough to make up for the consequences of eating it.

Eventually, maybe I'll get to "that cake doesn't look so appealing", but for now, I'd need to focus on explaining to myself why I'm not going to have any--even if it does look good.

01-09-2013, 05:50 PM
Hello Everyone! I read and completed Day 1 of The Beck Diet Solution (pink) book yesterday. I have made several lists of why I wanted to lose weight in the past, but I created a brand new list of 23 Advantages of Losing Weight. Very helpful ~ again!!! Now, I need to remember to follow through with reading it at least twice a day and to let it serve as constant motivation for me.

I forced myself to sit down to eat breakfast and lunch today. That sounds so basic, but I have been standing to eat most meals for a long time now. I remember reading about the importance of sitting down to eat, but had just reverted back to old habits and put that tip on the back burner. Good lesson to relearn and practice!

gardenerjoy: Good for you that you recognized that you were trying to eat away your frustration. Give yourself credit for that! BTW, congratulations on your incredible weight loss and for getting under your goal weight!!! That is wonderful!!! :cb:

nationalparker: I also saw that Beck email (or read in the book) about getting right back on track after a slip. The visuals are really helpful. It was also helpful for me to do a new list on the advantages of losing weight. It brought back the excitement of the process for me! :woohoo: Hope it will do the same for you.

bethFromDayton: I love the thoughts you inserted between the eating trigger (i.e., seeing the piece of cake) and deciding whether or not to eat it. Great and helpful responses! :)

BillBlueEyes: Good job on remaining in control and eating reasonably with all of that yummy food to tempt you! You seem to be a wealth of information! I applaud you on your weight loss and years of maintenance!!! Hooray for you! :cheer3: I look forward to learning a lot from you! :)

I don't mean to leave anyone out. Just still getting familiar with the group and with each one of you. Happy to be here! :hug:

01-09-2013, 05:59 PM
Hi Coaches/friends... So happy to say that yesterday was a healthy day - I am always grateful for that. I really was able to do many of my Beck goals & tasks.

I took my mom to the dentist and it turned out to be a much longer appointment. Then she wanted to go run errands. By the time I got home it was 2pm. So I had missed my morning snack and lunch. At first I had a moments 'panic'. However, the remembered the 'skip a meal' exercise. How I could easily skip a meal and 'survive'. I was glad to have it to draw back on. While Mom was in the office and used that time to do my daily journal and read arc/rc and beck. I've been reading the workbook to the pink Beck book lately. (want to switch it up). Many credits!

In the morning I was stirring up the new jar of almond butter before putting it into the fridge... I was willing to throw the almond butter spoon in the soapy water and not eating the extra off the spoon. Credit. It's funny how other people would even think one way or the other... but, it's major for me.

One of the best things that happened yesterday was that I didn't eat anything after my evening snack. That's so hard for me...Major Credit.

I had many credits other yesterday(no seconds, left a bite, planned/measured/logged, told myself to 'stand firm' when I wanted to eat in the evening, deep centering breaths before eating and more) - I am grateful. It makes me feel hopeful again. I know that the Beck techniques work when I find the willingness to use them. I don't always have the willingness, of course. Keep working at it. I guess if all this 'food stuff' was easy we would all be at healthy weights.

One of my goals is to start doing my meditations again.

Also.. I got to move my ticker down one pound. YAY. I am back to my preholiday weight.

I have two performances next week and I need to start to rehearse.

bethfromdayton - yes, you have had a good beginning here... many credits. Credit for taking care of yourself when it comes to eating later and managing your diabetes. I really like how you answered your sabatoging thoughts about the cake. One other that I sometimes use is: I can have cake again... but, I have to PLAN for it. Carry on.

nationalparker - oh those crazy mornings getting up late...sorry you missed out on the cereal. Great that you did will out to eat with a friend. Your healthy dinner sounds yummy. Carry on. I got the email from the Beck institute too.... yes, very helpful.

maryann - credit on staying away from wheat and sugar!!! Stay warm.

lexxisis/debbie - oops on extra muffin, but... leaving a bite, That's good. (made me giggle - been there)

billbe - oops on the appetizers... good switcheroo for dinner! Wonderful that you can use the elliptical.

gardenerjoy - sorry about all the stressers. Hop right back on your plan and you'll be OK.

believeinme - credit for doing all this Beck work! I agree... I think one of the most challenging things is sitting down to eat... you are doing great.

futurefitchick - ouch on your splintery smoothie. I hope your headache and medicine 'hangover' is over. I am doing a happy dance in honor of your OP day. Carry on.

01-09-2013, 08:35 PM
Posting a quick hello, as I can hardly keep my eyes open and it is only 7:30 PM. Yikes. Stayed on plan today. Dinner was an on plan pork roast. The recipe was a new one I was trying out and it is way too dry. I will have to make some sort of sauce for the leftovers.

We are going out of town for a ski weekend tomorrow night. I need to get my food together for travel. So, I may not be able to post much until Tuesday or Wednesday.

Hope everyone has a good weekend.

01-10-2013, 12:24 AM
I let a snack get super-sized today, which makes three sloppy eating days in a row. Time to get a handle on it. I've got a carefully written plan for tomorrow -- I usually write my plan at my desk upstairs but I took it downstairs to make sure I could really fix what I'm writing down on my plan!

WI: +0.15 kgs, Exercise: +45 430/1400 minutes for January, Food: 80%op, Read my Advantages and Responses: yes

bethFromDayton: An older, very experienced, aerobics instructor taught me to do toe taps to prevent shin splints. You can do it seated or standing with the weight on one foot, knees slightly bent. Tap the toe up and down several times, then side to side, repeat. Then repeat on the other side. I don't get shin splints anymore if I remember to do those before I walk.

Nature Girl
01-10-2013, 12:54 AM
OK yesterday was the second day of my Non-resolutions Challenge, and I busted both of them ! Gotta blame the weather though--a serious windstorm came up suddenly and it wasn't safe on the beach or the road for walking because so much stuff (branches, pine cones, etc) was flying around. And internet service slowed to a crawwwwllll - I had a hard time even getting my computer online. So reporting here wasn't feasible either. I finally gave up and went wround charging electronics, checking the surge protectors, looking for flashlights, and stashing extra batteries because I was convinced that we would have a power outage. Actually I was pretty sure the tree in front of my house was coming down, but neither thing happened, just lots of howling and lots o' rain.
Today: one bad choice at the store at lunch; good dinner choice after shopping. Shoulder exercises: check.

01-10-2013, 03:07 AM
Okay, it is really late and I must get some sleep, but I have some questions and major concerns.

1. Have any of you heard of the diet plan called "dietwatch: see yourself succeed?" That subtitle "see yourself succeed" jumped out at me and it looks like it might be a plan that could work for me.

2. Does the newer green Beck book (which I ordered) have a reasonable food plan in it? Can someone give me a quick review of its main concepts?

3. I am anxious, but really nervous, to get started on an eating plan! Should I join dietwatch or wait for the green Beck book to arrive first? I need 2 plans anyway. Dietwatch could be my #1 (since I would be paying for it) and Beck could be #2.

* The dietwatch plan is reasonably priced, I think. And, for an extra fee, you can get access to an emotional eating program that sounds like it would be extremely helpful to me and in line with Beck's principles.

4. I hate the thought of measuring and weighing my food!!! I was just going to focus on portion control. Is this an absolute of the program? I tend to be all or nothing and don't want to throw Beck out because of this, but I really do NOT want to weigh and measure everything I eat!!! It sounds so tedious and we often eat out, which would make it impossible. (I know! I know! Eating out too frequently is dangerous. Working on that one! But I want something that will fit into my current lifestyle. I want to be able to stay on plan even when dining out.)

5. Do we HAVE to plan our food out ahead of each day? I hate the thought of that one, too!!! I never know what I'll be in the mood for each day. And, as I said, we dine out frequently, so it depends where we all decide to go on any given night. We like to be spontaneous. I am really worried about this one!

I am only on Day 2 ~ :lol: ~ but I read up through Day 1 in the (pink) Beck workbook, which reviews the main concepts of the Beck program, and I had forgotten about the above concerns I also had last time I read the book. I did definitely get a lot out of it last time, though, so I don't want to abandon ship because of my above concerns. But are they deal-breakers if I choose not to follow them?!? :?: I know that is ultimately up to me, but just need some quick feedback on these concerns. Oh, and that leads me to #6.

6. Will you all serve as my coach or do I need to pick one person?

That's it.......................... for now! I am filled with anxiety about this new weight loss journey, but so excited to begin! I truly am NOT looking for an easy route. Just want to be realistic about what can work for me day in and day out, and especially in the long run (for LIFE)! Thank you, in advance, for any insights you have!

01-10-2013, 03:18 AM
Oh, one more thing! Do My Fitness Pal and Spark People count as "diet plans?" Just investigating all of my options.

01-10-2013, 06:31 AM
Diet Coaches/Buddies – It was a slacker of a day - Ouch. My computer wouldn't boot, so I went to the tech support desk at a big box store. I was willing to pay the cost for someone else to run a diagnostic and, presumably, clear out whatever virus or Trojan got past my own installed virus program. The sales guy was annoyed that I hadn't brought in the power supply since they only had one universal power supply and it was in use. The prognosis was at least three days starting with removing the hard drive to test it independently. Then a second $89 to order the backup OS disks with its own two day wait. I couldn't talk to the tech because he was in the store waiting on customers. Just didn’t get a warm feeling.

So I walked out with my computer and set about to see what I could do. I gingerly rebooted to the last known good configuration of Windows and . . . all the problems went away. Now I'm really annoyed that I didn't just do that in the first place. And further annoyed that it consumed all my energy and that I tried to snack my way out of it. I join the others: food doesn’t fix corrupted Windows. Beck should add that to her next book. Back on track today.

Joy (gardenerjoy) – Yay for "a carefully written plan for tomorrow."

Debbie (Lexxiss) – Yay for keeping your wits to leave a large bite from each Vegan Blueberry Muffin - I like the demonstration that we're still on a path even if we've deviated for the moment.

Nature Girl – I cringe when you say "lots o' rain" since you guys know from rain. Yay for being ready now for the next power outage.

Beverlyjoy – Super Kudos for not licking the almond butter spoon - such good strengthening of your resistance muscle.

FutureFitChick – Happy skiing! You'll appreciate each pound lost each time you carve an icy mogul.

maryann - I need this today, "I know I can do better today."

nationalparker – Neat image of the coyotes vocalizing back to the sirens. Can't think of a worse feeling than realizing that the oatmeal squares weren't there in the car with you. Kudos for not turning around to go get them.

Beth (bethFromDayton) – Two Kudos for those two good days. And Kudos again for knowing yourself about protein for breakfast. Loved reading your responses to the cake, especially "but I only eat small sweets after dinner and this isn't dinner time."

IBelieveInMe2 – Standing is a hard one because it catches us by surprise. I was agast to discover that I nibbled from my plate as I carried it to the table.
Re 1: Haven't heard of Dietwatch, but also like "see yourself succeed."
Re 2: I haven't tried the Green book eating plan, but yes, it looks reasonable.
Re 3: It's perfectly reasonable to start Dietwatch and use the Green book plan when it arrives.
Re 4: I use portion control. I have weighed and measured foods to learn portion sizes since my historic notion of a serving is the standard American huge.
Re 5: Highly recommended that you start by writing a food plan the day before - it seems more onerous than it turns out to be. It's a key Beck strategy that it's far easier to stay on a plan than it is "to be good." Perhaps commit to trying for a week and see how you do.
Re 6: We'll all be your online Diet Coach/Buddy and request that you serve that role for us.
Re 7: If "My Fitness Pal and Spark People" are only about tracking, then they're not plans.It is superb that you are committed "to be realistic about what can work for me day in and day out" - any plan works for one week.

Readers - chapter 2
What Really Makes You Eat

From Trigger to Eating

At other times, the chain of events that ends in eating is a little more complicated. You strongly argue with yourself before you make the decision to eat. You think to yourself, I think I'll have it ... No, I really shouldn't ... I'm not supposed to eat it. Depending on where this inner argument ends, you either make the decision to eat it or you make the decision not to eat it.

Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), pg 30.

01-10-2013, 09:30 AM
Good morning! I was reading through all of the posts here while I ate my dry quaker oat squares - so while not fully focusing only on the food, I have soaked up good thoughts here. On Thursdays a coworker and I volunteer with a reading program at a school then go to Subway for lunch afterward, and it's always 6" turkey on wheat or if I'm wanting something "heavier", a 6" veggie pattie on wheat. I am a creature of habit at times :) And will really struggle to not get any baked chips. I don't need them, don't want them (?) and they're not on my plan. I don't want the apple slices, either. A sandwich is sufficient.

Is anyone familiar with the young Scottish girl's blog Never Seconds - became very popular last year? I'd like to touch on that in another post. I started reading her very early on and am so amazed at the power of one :)

Did well last night - dinner was put on a bowl of lettuce/tomatoes/onions and we cut the portions down substantially. Do not have a plan for dinner yet - but will have it before I leave work. I would like to go lighter as tomorrow is part 1 of date night... Dinner tomorrow night at a favorite restaurant on a reservoir (a little upscale and healthy cooked options), and concert on Saturday night ... DH works both days and doesn't get home until later, so we cannot do both in one evening.

FutureFitChick - Have a good time; be safe. I know your thoughts will still be heavy, but enjoy the beauty around you on your trip!

BillBlueEyes - I was getting aggravated right along with you on the repair issue. Major credit for trying it and solving it! And saving the time and big bucks!

IBelieveInMe2 - Great job for thinking ahead as to what will work for you in the long run. No tricks, no magic food combinations, but it's how you will limit the indulgences and eat wiser that seems to be the key. Prepping a food plan doesn't take a long time - maybe do it for the week when you're getting ready to hit the market. If you go to the same restaurants typically, you know their menus and can choose the lighter options ... I ate out a LOT with my last job, traveling with sports teams and more often than not, they were fast food spots, yet still lost 60 pounds with weight watchers - it's in our choices and speaking up for what you want. I haven't been planning as much as I need to, so thank you for bringing that up.

NatureGirl - Good for you for rolling with the flow and not stressing about it - you didn't "bust" your resolutions - Life happened and credit that you didn't eat your way through your frustration. Thankful that the storm didn't do damage.

GardenerJoy - Today's your day to break that little streak - you're aware of it and that's half the battle! You deserve a healthy eating day today!

BeverlyJoy - GREAT job with all the credits. I know exactly the feeling of, "oh no, I missed lunch and now it's so late." Good reminder that that's all it was - not that we won't eat again. Thankfully we're fortunate enough to still have 20 out of 21 meals this week. And kudos for holding off any more eating after your evening snack!

Maryann - Enjoy your last day in Vermont today! And I, too, would be longing for your California weather! Sounds like you've done superb on your trip, sticking to your no refined sugar/wheat plan.

BethFromDayton - I'm proud of you for thinking of what activity you can do that won't bother your shin splints more - instead of just thinking, oh well, sidelined for a while. Great job! I'm with you on morning protein! I love it but need to cook up some stuff in advance. DH loves it, too, when he's home and think that's where my prepped eggs went... hm. :) Here's to a day Four on plan! (was yesterday day 3?)

01-10-2013, 09:49 AM
HI... stopping by quickly. This came thru today via the Beck Facebook Page to whom I am friend.

Think Thin Thursday Tip: Remember, it’s a combination of all of the “little” things – like not eating a cookie from the cafeteria, making it a priority to eat sitting down, walking by the candy dish and not dipping in– that will make you lose weight. It’s all the daily things that lead up to BIG weight loss!

Good thought. I'll be back later.

01-10-2013, 11:31 AM
A long response for IBelieveInMe2. I'll do my real check-in later.

I followed the food plan in the green book for awhile. It's lower carb than I prefer, although not as low as South Beach so probably not low enough to please Lexxiss. I'd probably do better on it now because I've lowered my carbs some over time -- partly because of my experience on that diet. I lost weight quite quickly, but that was mostly because after years of low-fat dieting, I couldn't get myself to eat as much as was written on the plan. So, I wasn't really eating enough calories. I quit after a few weeks because the too-low calories was making me cranky and I was losing weight faster than I needed to. But I still think it was a good experience and I'm glad I did it for awhile.

I tried at least 4 different plans while I was losing weight. Whenever I got bored or my weight loss stalled, I tried something new just because I like new things and it gave me a boost of energy.

I prefer exchange plans because I don't like measuring and weighing either -- although I do that once in a while to make sure my portion sizes aren't getting too large. And, I measure all the time for some things like nuts and cereal that are easy to measure and easy to overeat. One thing I liked about the plan in the green book was that it was an exchange plan augmented with calorie counting so I felt like I got all the benefits of both -- the flexibility and variety of an exchange plan with the knowledge of calories.

If eating out is one of your priorities, you might want to look into South Beach. I often pretend I'm on South Beach when eating out because it makes it pretty easy and I usually have good results.

Planning is amazing. Please give that a chance! I have a written plan for all of our favorite restaurants so if we spontaneously go out to eat, I swap out the plan of what I was going to eat for the planned item at that restaurant.

Yep! We'll all be your coaches and hope that you will be the same for us. The upside of that is our combined brain power and experience is astounding. The downside is we're not that good about chasing down people who stray away. So, you might want to think about how to handle the situations when you don't feel like posting. Many of us make a pledge to ourselves that we'll post every day even if it's just a quick check-in.

I think you'll find that My Fitness Pal and Spark People work as plans if you consider calorie-counting a plan. For me, I had to do too much weighing and measuring for my tastes to make calorie-counting work. Although, it's really great to do it for a day or so every now and then just to see how things are stacking up. Every time I did it during a weight stall, I discovered I was eating too many calories. Duh!

01-10-2013, 12:20 PM
I am hoping that posting here this morning will get my brain going. I went to bed at 9 PM last night because I was super tired. Then I slept terribly and woke up with another headache. Uck! I keep fidgeting, switching tasks, being impatient with thinking computers, readjusting my chair, etc. Apparently I am really anxious...

I had an extra snack again yesterday. For some reason I keep telling myself, it's OK to have it if I am hungry late. Not today!!! I've also got a deep-chested cough that started when I got to my office. Uh oh! I'm not getting sick again!!!

GardenerJoy, today is our day to end bad snacking!!

NatureGirl, glad that you made it through the wind OK. Something about being off routine really throws me too.

IBelieveinMe2, I can't comment on 1-3. But, 4 and 5 have been pretty essential. Generally I will weigh and measure my food for a few weeks and stop. If I notice the scale stop moving, then I will go back to weighing and measuring. As far as planning, I think mentally preparing for situations can really help remove some of the powerlessness I felt before. For example, my friends all want to go hear a band and ordered snacks. If I hadn't planned on that and eaten before hand I would have found myself in "shades of grey" as far as "spontaneous" off plan unhealthy eating. So, planning really has helped me. For 6 - we all help out each other unless you feel the need to have a specific person in the "coach" role.

BillBlueEyes, thanks for the reminder that "food does not fix corrupted windows". It was a good laugh and made me a little less anxious that I was getting hungry at 10 AM when my campus network was being S-L-O-W.

NationalParker, thanks for the reminder about focus on food. I had gotten really bad about that before winter break and have been focusing a bit more on that lately. Your dates sound really fun.

BeverlyJoy, thanks for the Beck tip.

01-10-2013, 12:45 PM
Hi Coaches!

Like Beverlyjoy, I might get back here later....but right now important to check in. credit.

I'm already back from my "airport run" to get sis on her way. It's a 2-1/2 hr RT which sets my schedule back a bit and I have lots to do today. I, too, have a few of those "mechanical-technical" thingies to deal with. An electric window in our car malfunctioned yesterday AND my mom just informed me her cell phone battery is dead. It's also company payroll tax day...order the pup's meds...etc etc.

Most importantly, I have weighed and I have a food plan for smoothie already down the hatch. I went to bed early last night and had 1/2 a vegan muffin (instead of 2) and instead of dinner. I ate healthy AND vegan at WhFoods lunch yesterday. It was wonderful.

I hope I make it back later.

IBelieveInMe2, as the pink book progresses, Dr. Beck asks you not to start your diet for 2 weeks since she feels it is helpful for you to master certain steps first. Perhaps that would give you some time to be investigating the certain diets and perhaps your Green book will arrive in the mean time. I like the food plan in the green book but have not followed it specifically because I already had a food plan (South Beach) which I was very satisfied with before I started Beck. gardenerjoy mentioned me in her post and because South Beach has 3 phases I tend to find I don't eat as "low carb" as might be suggested because I tend to lean towards Phase 3 which is keeping me in maintenance while I work on the emotional issues which brought me to such an overweight status in the first place. My take on the food plan in the green book is that it is about proper portions, finding a specific calorie alottment for each day and emphasizes foods which tend not to aggravate "cravings". No food is off limits, but the planning ahead factor allows you to have a donut or chips...when you plan ahead. You spoke of the chore of planning meals ahead of time. Yes, it seems daunting at first but it is a really helpful tool and it does get easier. Feel free to ask more questions.

I gotta get cracking here....:wave:

01-10-2013, 02:44 PM
Apparently I CAN order a 6" sub on wheat bread without a bag of chips at Subway! Credit! Feeling rather virtuous, too, since the guy at Subway gave my coworker a few cookies in honor of his birthday (we go to the same one every week) and I declined! Extra credit. Back to the office where someone had bought frosted sugar cookies for his bday. Bakery made. Fresh. Beautiful.

Not feeling as virtuous now. The cookie was delicious. Fooey.

01-10-2013, 04:45 PM
Thank you to those of you who took the time and effort to post your responses, thoughts, and ideas to me directly ~ and so quickly! I really and truly appreciate everyone's input! It sounds like I definitely need to give planning meals a try. Again, I need to realize that it won't be perfect and that it doesn't have to be all or nothing. Since many of you highly recommend it, I will attempt planning each day's meals the night before or decide each morning (with breakfast) what I will eat for that day. That feels doable. I just HAVE to be realistic about what I know in my gut I will or will not do, and planning a whole week ahead is just not me, at least not right now.

BillBlueEyes: Thank you for going through and addressing each of my questions. Your insights are very helpful. I especially like how you referred to the Beck strategy that it's far easier to stay on a plan than it is "to be good." It helped me to realize that "being good" has been my basic goal and hope each day, and that's not worked very well for me! "Being good" is not a diet plan and I do need to have a plan. As I mentioned, I will give planning a try once I decide on my diet plan (and back-up plan). Committing to one week of planning sounds doable and reasonable. Sorry for your hassles at the tech support desk. That is so frustrating! Good for you for tackling and fixing the problem on your own. Give yourself CREDIT for that, rather than beating yourself up by thinking you should have done that in the first place! Hope you are back on track and having a better day today!

nationalparker: First of all, don't let your slip of eating that cookie ruin the credit you give yourself for NOT eating the chips at Subway! At least you did not eat both and you are wise/brave for "fessing up" about your mistake. Secondly, thank you for your input on my questions as well. That is so awesome that you lost 60 pounds on Weight Watchers, even when dining out frequently! I have not ruled that diet plan out. Good to know that you were successful with it on the run. I know the meetings would be helpful for me, but the points counting sounds tedious. I have done Nutrisystem and Jenny Craig in the past and managed to lose 15 and 35 pounds, respectively (but gained it all back). I still feel a bit rebellious about "answering" to a "diet counselor" each week, which happened during my time with Jenny Craig. I KNOW I can't eat "substitute food" again; can't stomach it anymore and I gained everything back once back to eating regular food.

Beverlyjoy: Thank you for sharing the Think Thin Thursday Tip. I have been reminding myself that it is the little positive/healthy choices I make throughout each day that will add up to better health and weight loss. This was further reinforcement of that concept for me. I will have to check out the Beck FB page.

gardenerjoy: I like your idea about trying out different diet plans. I, too, get bored easily with one...... unless of course it's working well!..... and need variety after awhile. I also will heed your advice on weighing and measuring once in awhile to keep my portions in check. "Once in awhile" sounds doable and I can see the value in that. The green Beck book sounds like it might be good for me to use, at least as my back-up plan. Can't wait to receive it! I really wish I could take each of the things that are most valuable TO ME about each plan and combine them into my own personal diet plan. I have learned something from each diet I have tried and from all of the self-help books I've read on weight loss. I plan on taking each valuable insight with me on whichever diet plan I choose. Thanks for your input on the South Beach diet as a possibility for me. I know someone who lost significant weight on it and looked great last time I saw her, after which I purchased a few of the books, but got overwhelmed with it and abandoned it before ever beginning. :o As for planning, I have decided to definitely give it a chance. I am working on developing more self-discipline in several areas of my life, and planning can only help me with that.

FutureFitChick: Sorry about your headache and cough. I hope you aren't getting sick! I have frequent headaches and occasional migraines, so I feel your pain. Your input on weighing, measuring, and planning is helpful. I will definitely try planning and will use weighing and measuring on an as-needed basis (at least to start) ~ like when the scale won't budge, as you mentioned. I can't get enough mental preparation, because (at least for me) it is a constant battle. Hence my need and love of self-help books and support groups!

Lexxiss: Thank you for the reminder that I am not supposed to start a diet plan for two weeks. I am still just investigating diet plans, but I cannot wait (though I will) to jump right in! Excited (again.....finally!) to lose weight and get healthier!!! I just hope and pray that this enthusiasm will last, especially after my first setback. I need to stick with whatever plan I decide on (as long as it is getting results)! I am all about working on my emotional issues. I have many, and it helps me so much to understand WHY I think and behave in certain ways. From your description of the diet plan in the green Beck book, I think I might like it, at least as a back-up, but possibly as my primary plan, too. I will just settle myself down until the book arrives and then decide on a plan. I can wait......right!? I really like what I've seen online about the "dietwatch: see yourself succeed" plan, too, especially because they have a whole separate part of their program dedicated to emotional eating (for a separate charge, of course!). If I had to choose right now, it would be the dietwatch plan as #1 and the Beck green book diet plan as #2.................. or vice versa. Uggggh, I hate making important decisions!!! Can you tell?!? :lol: Maybe I am making too big of a deal out of choosing my plan. I can always switch if the first plan isn't working for me.

Okay, I think that's everyone (at least everyone who responded to me recently)! Hope all of you are having a great ~ on-plan ~ day!!! :)

01-10-2013, 06:16 PM
Hi friends... yesterday was healthy and sane.... I am always grateful for that. I accomplished many goals: planned/measured/logged food, always left a bite, read my advantage cards & Beck, did my centering breathing before meals, slowed down for one meal (at least tried to be more mindful, anyway), & did all my Beck journal writing. For the second night in a row and didn't eat an extra amount in the evening. And... I woke up at 3am and didn't eat then either. Many credits and grateful, too.

My stomach has been a bit upsit... feels like heartburn and reflux. I must be diligent about not eating or drinking a couple of hours before bedtime. (other things too)

I made an appointment to see and meet a new family doctor. I've been upset with mine for a long time. Enough is enough... my grandma would say. My new doctor has a good reputation for being a good diagnostician and a caring doctor, too. That is in four weeks.

Been getting ready for next week's two days of performances.

ibelieveinme - I think, for me, planning is one of the most important things I do for my Beck program and myself. When it's all planned out... then those food thoughts (what will I eat next & how much etc.) don't 'spin' around in my head all day. It's planned out and it just makes it easier, I think. There, have been times, of course, where I have had to switch things around. But, actually... it's helpful for me to plan. Let me know what you think
Also, I don't use the diet plan in the green book. I use food exchanges. It's easy for me. My second plan is calorie counting.

I do weigh and measure my food. I've been doing it such a long time that I can eyeball a few things. But, I usually measure out protien or starches, etc. It's NOT measuring my food that got me to 271 pounds long ago. I always want more than a what a portion should be. LOL I don't really mind measuring. Also, the part of me that says 'I am full' is broken. So I can't use that either. You will see what works for you and how it fits in with Dr. Beck's suggestions..

Also - I don't plan a week at a time. That being said, I do plan a day at a time and have an idea of some of the other meals during the week - so I know what to get and have from the grocery.

debbie/lexxiss - glad all the airport stuff is over... CREDIT for checking in on a busy day and having a plan. Carry on.

Nationalparker awesome credit for realizing you can eat a subway sub without chips and a cookie!

futurefitchick - I hope you aren't getting sick, too. That extra snack is tricky for me. My plan allows me about 150 calories for an evening snack.. I do better if I use that many calories. Lately, I've been eating it at about 7:30pm.

billbe - ugh... I don't like to hear of your computer problems and having to deal with the big box computer fixer folks. Glad you are back on track and your computer 's doing ok, too.

Hope everyone is having a great day.

01-10-2013, 08:08 PM
Good Evening, Coaches.
Last night in Goddard. I had a few missteps with the refined sugar (chocolate almonds and berries- mysteriously sweet.) Credit for NOT giving into the all or nothing thinking that would send me down the rabbit hole and toward eating the ice cream in the cafeteria. I did feel blue but knew (from reading all of you) that eating would not make me happy.

Off to my last shower in the dorm. i will not miss lugging everything dow to the bathroom and wearing water shoes.

01-10-2013, 10:33 PM
Hi coaches!

This is day 4 for me and I've stayed OP. I spent some time last night reading the tips on the Beck Institute website--my books come tomorrow.

Walking is still completely on target. I'm using myFitnessPal to track calories and exercise. I'm using calorie counting as my plan right now with a non-specific tendency to favoring protein over carbs. I told my husband that I needed to eat more at both breakfast and lunch--I was hungry today and ended up with 400 calories left at the end of the day. That is not good. mFP even told me so, but I'd figured it out first, so YAY for me.

I ordered 6 boxes of Girl Scout cookies last week (2 from each co-worker's daughter)--and have decided that I won't take delivery of any of them. The Girl Scouts have a "Gift of Caring" program where donated cookies are given to a charity/need of each troop's choice. Some are sent overseas to troops, some are given to children's hospitals. My troop used to take ours to St Vincent's homeless shelter. So, I'm going to pay for those 6 boxes of cookies--and tell them to add them to their troops' Gift of Caring. I felt relieved when I realized I could support the girls and their troops--and not sabotage myself by having the cookies available to me. YAY for me.

I got a real dose today of what happens when the food isn't planned out for the day. Before I went to bed last night, although I didn't write it down, I planned out breakfast and lunch. That worked great. While cooking my breakfast, I put my lunch together. As I was coming home from work today, though, I was somewhat panicked--I didn't have a clue what we were having for dinner. At Target, I picked up some salad fixings, I bought a couple of frozen meals that could be OP if I have an "oh no" night, and resolved that I wouldn't do this to myself again. I also bought a food scale--the primary reason for my trip to Target!

So, tomorrow, I am having eggs and strawberries for breakfast (the strawberries are already washed and cut). I am having chicken salad on lettuce with strawberries for lunch. (Made the chicken salad tonight--weighing and measuring wasn't that hard.) We are having pasta with meatballs and homemade marinara sauce tomorrow for dinner, along with salad. I'll have to measure to find out how much pasta fits in my plan, and figure out calories for the marinara sauce--I froze it a few weeks ago and so don't really have measurements.

This weekend, I am going to decide on some recipes and go grocery shopping so I'm prepared with dinner options for the next few days. I don't know if I can do a week at a time, but I can do 3 days. So that's going to be my goal. I think I'll be more in control. YAY for me!

futureFitChick: I hope you are having a great ski weekend!

gardenjoy: Thanks for the shin splint hint--I'm working it! I like the way you took greater ownership of your plan for today--I'll look forward to hearing about your success!

IBelieveInMe2: I have balked against journaling when working on emotional issues--but when recognizing that what I was doing didn't work, I decided to try it--and it does help. I hate the idea of planning my food each day, but as I wrote above, I'm going to work on it, since not planning is not working out well for me.

beverlyjoy: yay for the spoon. It's great that you were able to draw on an exercise from the book--in the moment! And I love your reminder about planning for that cake. Since you posted about the Beck Facebook page, that made me go out and Like the page. Thanks! I really appreciate your thoughts on planning, too--your successes are helping me! I hope your tummy is feeling better.

BillBlueEyes: Only with Windows would we allow the "turn off and turn back on" method of dealing with problems.

nationalparker: I'll have to remember the Subway options for when I really do have to 'grab on the go'--good for you for skipping the cookie there. It really takes next to no time to fry or scramble an egg or two. I have to tell myself that since I hate to do anything in the morning, but there are so few morning things that like to be cooked in advance!

Lexxiss: it sounds as if you had an incredibly busy day--and a food plan to go with it. Credit.

maryann: Every time we deny all or nothing thinking, the easier it gets. When I was working on depression and distorted thinking issues in the past, I found that it got easier and easer. Hmm. I'd never thought of applying it to weight and exercise management, though!

Have a wonderful <and well planned> Friday, everyone!

01-11-2013, 01:12 AM
I tidied up my eating, but didn't manage to exercise. Tomorrow, I'll try for my trifecta -- OP eating, exercising, and writing all in one day!

WI: +0.4 kgs, Exercise: +0 430/1400 minutes for January, Food: 90%op, Read my Advantages and Responses: yes

01-11-2013, 06:36 AM
Diet Coaches/Buddies – Eating was on plan, CREDIT moi. One snack was larger than needed, but one snack was skipped. The calories balance but the attitude has room for improvement. I finally got a flu shot even as the supplies are locally spotty. I also met a deadline one day early which is an improvement for me.

A full effort exercise day, CREDIT moi. Physical therapy showed that I continue to progress; Gym showed that my muscles are coming back and that my dreaded lunges are slowing becoming possible; A long walk to pick up DW's car at the garage showed that walking is returning with the foot annoyed at duration but not in pain. And I tick my monthly counters this morning. A satisfying day. Think I'll reward myself by specifically noting the New Moon at noon today; my lifetime prejudice is to celebrate the Full Moon at night in its blazing glory giving short shift to the eloquent and simple New Moon.

Joy (gardenerjoy) – Cheering for a trifecta day. I'd call it a Hat Trick day but I'm annoyed at the Hockey institution at moment for their greed.

Debbie (Lexxiss) – Ouch for it all stacking up on the same day, with Kudos for responding "green smoothie already down the hatch."

Beverlyjoy – Love it, "It’s all the daily things that lead up to BIG weight loss!" Good luck on your quest for a new Primary Care Physician (PCP on so many forms) - you deserve a match that fits you.

FutureFitChick – Uck indeed! - do hope you're not getting sick when you're supposed to be relaxing on the ski slopes. I share your "being impatient with thinking computers" - I hate that all my applications are active on the net with their home bases discussing whether I'm running the latest version, whether I'm paranoid, and whatever else they're discussing behind my back.

maryann - Ahh ... remembering dorm showers. Nostalgia is better than actually trucking down the hall to use them, LOL. Yep, Kudos for avoiding "all or nothing thinking."

nationalparker – Yay for success at Subway's with full Kudos for skipped FREE cookies there. Ouch for being seduced by bakery cookies - give yourself credit that you didn't fall for Oreo's.

Beth (bethFromDayton) – Six Kudos for those Girl Scout Cookies shipped off to Gift of Caring - so much better than in your body. Yikes for the reminder of life while wandering around Target while hungry and without a plan - that's when a Huge bag of something unnecessary tends to appear in my shopping cart.

IBelieveInMe2 – Kudos for recognizing that you're capable of daily planning and willing to give it a try, but not ready for weekly planning. I'm boggled that my DW does plan our dinner menu's for the week, "How else would I make my shopping list?" She then juggles as required since our life has its unpredictables, but purchased pork chops only have a few day window to be swapped around. [Thanks for the reminder to take credit for my success without beating myself up for not doing it sooner.]

Readers - chapter 2
What Really Makes You Eat

From Trigger to Eating

This inner argument between your sabotaging and helpful thoughts can make you feel tense. The tension is unpleasant. Often, you'll try to alleviate that tension by deciding to eat. But before you eat, take note as you reach for the food - before you put it in your mouth. However, just as the decision to eat can reduce tension, the decision not to eat can also reduce tension.

Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), pg 30.

01-11-2013, 09:23 AM
Checking in today anticipating a busy weekend, getting-things-done-wise. Date night tonight, and I'm really looking forward to dressing up a bit and heading out for a late dinner. Breakfast was at 7:15, Lunch will be around noon, and I have a snack for late afternoon, but might see if I can save it up and eat it with a cup of tea when I get home, so I'm not ravenous by 8:30 when I think we'll finally be eating.

It poured this morning, which I LOVE, since it's not snow/ice. (Remind me in April that I love it, okay?) ... So nice to doze in and out of sleep, hearing it coming down. Dinner was a success last night - sweet potatoes cubed up with lots of peppers (vitamin c!) and onions, and sweet turkey italian sausage crumbled up, along with a side of green beans. DH and I both loved it and it wasn't a calorie hit. Trying to come up with a few different options for our dinners when i have time. Stayed on track with no snack since I'd splurged with that cookie. (side note - there is ONE cookie left this morning in the office. I got in and NO one was around. I actually went and looked at it! Left it there, walking back to my cube and saying, I have NO NEED for that. But now I'm a little relieved that others are in...) I hate that a cookie can make me weak-willed. Need to work that resistance muscle!

BillBlueEyes - Major credits for all of the activity yesterday! SO right with the decision not to eat something off plan being a sense of relief. OH WELL. I can't have that but oh well. I'll love it when I'm fitting into a tighter pair of jeans (and shoudl write "oh well" on a piece of paper and put it in the pocket... to remind what got me there.)

BethFromDayton - That is GREAT about donating the cookies! Double bonus on that, times six! It's good that they have a program like that, too, since the orders seem to start at the same time as the healthy new year resolutions do around here.

IBelieveInMe - I find that measuring my food gives me MORE sometimes - I underestimate with cheese and stuff like light syrup ... and meat. But I overestimate with baked potato, whipped butter, so it keeps me on track. And also depending on how hungry I am affects that. I keep a measuring cup of whatever the serving of cereal is right in the box. So I'm never trying to find one, etc. I bought an extra set and use those so they're handy.

BeverlyJoy - Good to realize that you need a caring, quality physician. Good luck with that process and what a sense of relief it'll be when you leave his/her office after your appt down the line, thinking, "Wow, that was a good choice." Positive vibes coming your way that you match up with a great one!

01-11-2013, 03:06 PM
Hello everyone,
I am back after being missing in action. Please forgive me for not being here. A lot has happened in the last little while and I realize I need to get back on track. A few months ago my brother passed away and I have not been making wise decisions about my eating during this time. I realize I need to get back and start practicing the Beck skills.
I didn't feel like posting but I have to start somewhere. I wish I had more to say, but I realized that I need to start taking baby steps to get back in the wagon instead of chasing the wagon.

01-11-2013, 03:46 PM
Just popping in real quickly to respond to your post, Ann.....

First of all, CREDIT goes to you for having the courage to post after you had a life trauma and strayed in your eating!!! Posting here is a HUGE "baby step," I think!

I am so sorry about the loss of your brother. That must be heartbreaking. Were you close to him? Either way, the death of a loved one always shakes up one's world and throws us off kilter, at least to a certain extent; sometimes for a long while. So I applaud you for your effort to get "back in the wagon." That is where you belong, after all! :) My sympathy and prayers go out to you as you process your grief. :hug:

I am brand new to the group, so I am not familiar with your journey, but I wanted to respond as quickly as possible to you when I saw your post and let you know that I will be cheering you on as you get back in the game! :cheer2: Best of luck to you as you move forward on your journey!

01-11-2013, 04:01 PM
Ann, my heart goes out to you. A sibling holds such a special place in one's heart and world. May your memories of him bring you and your family peace.

They say that the longest journey starts with just one step. You're starting again. That's hard--but deciding to and planning on it is definite CREDIT. Baby steps are steps--and they put you on your way.

I'm new to the list--and looking forward to all of us journeying together.

01-11-2013, 04:24 PM
Hi... checking in. Yesterday was mostly good. I did eat extra last night... kind of a stress thing. My stomach was upset and I ate soda crackers... one lead to more and then other foods, too. I wasn't willing to do what needed to be done to stop. *Sigh* Dr. Beck always says to think about all the many good choices you've made during the day... not just when you went off plan. Of course, that's true. I made many good choices all day long - I'll give myself credit for that.

I got up today and weighed myself and moved forward in my day and putting some of my Beckism's into it.

Today I spent 2+ hours on the phone with the business office of the hospital where I had my gall bladder surgery last year. I was going over things and found an error that they made. They overbilled me and I didn't catch it until their new system of billing came out with more info on it. We are sending each other our 'paperwork' and then we'll compare our thoughts on it. I was all exasperating.

My mom has told me many times that it's the worst business office she's ever dealt with. She has had many of these l-o-n-g phone conversations with them too in regards to errors. I totally agree with her now. Moral of this story... don't just believe the bills from tests, etc that come in the mail. Check carefully. Computers are only as 'smart' as the people who put in the information.

I hope you are all having a great day and planning for a good weekend, too.

01-11-2013, 06:42 PM
Hi Coaches!

Welcome back to Ann(NewLifestyle) with :hug: attached!

Me, posted this morning, which wouldn't take due to "it seems" momentary site distress.. Oh, well. Back again tomorrow :lol: Same boring report...weighed and have a food plan. Yesterday, OP. grateful for that.

01-11-2013, 06:53 PM
Hello Everyone,

Well, I think mentally I'm ready to get back on track here. Fall is always difficult for me with how busy my job gets but I cannot let that be an excuse either. Allowing it to be an excuse also allowed me to think it's just 1 pound more it's okay, while that added up to about 10 - 14 more than the same time last year and that's when it became not okay. So I will reset my ticker to reflect what the reality really is. I was contemplating doing WW online as I kept seeing commercials for it (funny how the universe sends things out to you) and when I got on the scale last Sunday I thought "this has to stop". A pound month cummulatively really starts to add up. And the number on Sunday was 179 and I refuse to see 180 again. So I went straight to the computer and signed up at that moment. There was a really good deal for 6 months so I did that one. I don't need to stand in front of someone to get their approval or disapproval of how my week might have been. I just need the structure back in my life and so far I really like the online program.

This week has had a couple of challenges, yesterday was DH's birthday and he took a couple of days off. He wanted his homemade lasagna for his birthday dinner so he spent yesterday doing that. He also wanted a black forest cake that was not from a grocery store bakery so I had to figure that out. I figured out the points for dinner and dessert and stayed within my limits. Credit for that. Tonight I'm meeting friends for dinner before going to a concert and the restaurant that's closest to the concert (Chili's) is not WW friendly at all. I found a website with the points values for their food and they have one burger that is 60 points. When a person only gets 26 for the day and 49 extra for the week it really wipes them out quickly. Seeing a burger for 2300 calories was almost sickening! I found 5 choices of meals that I can decide from and noted them in my smart phone, no excuses for not sticking to it.

I've also made a very concerted effort to get back to the gym. I've been more times in this last week than the whole month of December. I've started carrying my stuff with me in the car and I have DH drop me off on the way home from work. We determine a time for him to come back and get me later. The last time I was there I was really tired and didn't want to do anymore cardio but I had at least 25 minutes before he was to return so I just kept on pedalling. Credit! If I had access to the car at that time I would have been on my way home so I think this is a solid plan to use.

Our puppies are growing more everyday and are such fun to have around. Dexter is now about 70 pounds and he's a pretty laid back dog. Masuka, who we've nicknamed Suka, is about 40 pounds now and he's a curious little fella. They wrestle and play continually and fall asleep beside each other at night. Good buddies they are. We got about 6 inches of snow over the last couple of days and when I took the 2 of them for a walk last night they spent a lot of time with their heads burrowed into the snow and just plowed along. It's a good thing they are both black or I would have lost them!

Hope everyone is doing well. I'll try to get caught up on personals. For now I'm trying to get back on track with checking the board every day. Looking forward to sharing your successes with you. :wave:

01-12-2013, 12:30 AM
Hello Coaches/Buddies! I have completed Days 1 and 2 very thoroughly in the Beck (pink) book, and have peeked ahead and already forced myself to sit down for my meals (Day 3). I have spent a lot of time investigating diet plans and I chose:
#1 plan: ("seeing yourself succeed") ~ They offer 4 meal plans and I am going with the "No Restrictions" plan to start (meaning no food restrictions). If this one isn't doable, I will try their Low(er) Carb plan.
#2/Back-up plan: Beck Diet for Life (green book)
#3 Back-up (just want to be extra prepared :lol: ): calorie counting and portion control, using My Fitness Pal.

I am trying hard to adhere to Beck's advice not to begin a plan until after 2 weeks of preparation. I am so anxious to jump right in and get started on this new way of life!

I have been brainstorming and searching the internet for weight loss resources, and today I made a list of 17 tools/resources that I have at my disposal to use with ANY diet plan. I was thinking that maybe I had information overload, but laying them out on paper stopped my mind from spinning with information, and now I can put all of the info on the backburner and refer to it when I am struggling.

Beverlyjoy: Thank you for sharing your experiences and insights about planning, weighing, and measuring. Although it scares me for some reason, I now realize the benefit of planning and understand that it will be critical for my success long-term. Much credit to you for making your day a healthy and productive one!

maryann: Hello! Nice to meet you! :hug: Good for you for NOT giving in to the all-or-nothing thinking when you had a slip on the refined sugar and for NOT eating the ice cream in the cafeteria! Recognizing and avoiding all-or-nothing thinking is a constant battle for me, so I really applaud you for stopping it dead in its tracks.

bethFromDayton: "Day 4 on plan".......... WOOHOO!!!!! :D Major CREDIT to you for donating all 6 boxes of Girl Scout cookies!!! I would have been soooooo tempted to at least keep one. Thank you for the reinforcement on the importance of planning. Journaling has helped me so much with emotional issues. It was a lifeline at one point in my life and remains a very valuable tool for me. I gain so many insights while journaling.

gardenerjoy: I hope you hit your trifecta of OP eating, exercising, and writing! Good luck!

BillBlueEyes: Good for you for eating OP and making it a full effort exercise day! I am tempted to be jealous, but instead I will use it for motivation and inspiration on my own journey! I can do it, too!!!

nationalparker: It sounds to me like you ARE working your resistance muscle well and staying strong-willed in regard to that last cookie! I can just sense the temptation that you must have felt. I hope someone else got the extra calories and not you! :lol: That is a good tip about having extra measuring cups to keep with cereal and other food to make measuring easy and more convenient. I think I am going to need to bite the bullet and buy a food scale, too. I am just afraid that I won't follow through and use it, because it sounds so tedious to me.

Lexxiss: Sorry that your post wouldn't take. That is so frustrating! But it sounds like you are doing well, so that is the main thing.

Tazzy: Good luck with WW online! That is great that you signed up and refuse to let your weight go back up to 180 again. I also considered WW. I know I would benefit emotionally from the meetings, but I don't like answering to someone either. That got really old for me during my Jenny Craig days, and I became somewhat rebellious, which of course was self-destructive. It is good that you recognize that you need the structure back in your life. Huge credit for planning ahead on the Chili's meal. Finally........ PUPPIES!!! Please tell me all about your puppies! I absolutely love dogs!!! We had 3, but just had to put our Golden Retriever down last Saturday. :cry: I am just treasuring every minute with the other 2 for now, but we are quickly getting "puppy fever" again.

Newlifestyle: Hopefully you saw the post I wrote to you earlier today. You are in my thoughts and prayers.

Can't wait to move on to Day 3 (and maybe 4) tomorrow! I am ON MY WAY!!! :D

01-12-2013, 01:11 AM
Hello coaches and buddies!

Day 5--OP <enough>--with a few adjustments. Due to the extra hour (beyond schedule) I spent at the nail salon (a serious vanity for me), I didn't have time to make our planned dinner before leaving to take my daughter somewhere. So, I heated up and ate (too fast) a frozen Lean Cuisine meal (known intake, that way). We stopped at Wendy's for her on the way to where we were taking her. I admit that her burger smelled good :-), but my response was "I really feel like having a burger. I'll plan that for next week." Since the quick frozen meal didn't get me to where I need to be calorie wise, I had a bowl of Cheerios with raisins when we got home--after DH and I went for our walk. The frozen meal and cheerios weren't quite what I'd planned, but they were totally within my overall calorie plan, so I'm still counting it as a win. YAY to me!

Several books came today, and I started going through the pink one. Since I've already started my diet, I know I'm rushing ahead a bit, but I feel okay about that. I created my Advantages Response Card and one for eating while sitting down. I also spent time figuring out how to format the cards--pick the fonts, fix the margins, print on index cards from my printer. This will make me happy when reading them :-). I also saved them on Dropbox, so I'll be able to get to them from my phone or other computer at any time.

I did find that I wasn't having that many of the sabotaging "What are you thinking" thoughts she describes. I'm willing to follow steps that I might not immediately understand how they'll help me--experience tells me that cognitive approaches work for me.

Primary Advantage: "My blood sugar and cholesterol will be in a healthy range instead of being a ticking time bomb."

gardenerjoy: YAY for the eating--and reading your cards. Thinking good trifecta thoughts at you.

BillBlueEyes: YAY for eating on plan! It sounds as if you're getting better able to exercise the way you want to--PT is helpful if painful. I love your reward for yourself.

nationalparker: I read about you looking at your cookie this morning and didn't think the cookie made you weak-willed at all--exactly the opposite. You looked at it, considered it, and used your resistance muscle. YAY for you.

Beverlyjoy: And you can give yourself credit for giving yourself credit and focusing on all the decisions and actions that were on plan.

Tazzy: Weight Watchers and the gym in one week--that's a lot. Credit for figuring out what you can eat at Chili's.

IBelieveInMe2: Isn't the internet great? (I admit I'm moving faster in getting started in the pink book)

Have a great OP weekend everyone.

01-12-2013, 05:48 AM
Ann (Newlifestyle) - Sending supportive thoughts as you process the loss of your brother. I was fortunate to find a bereavement support group to help me after we lost my older sister a few years ago. Talking to others in the same situation helped me with my own grief. I wish you well.

01-12-2013, 05:57 AM
Diet Coaches/Buddies – Dinner was much later than normal so I gave myself an extra snack. That's OKish since I had skipped my morning snack. But it was larger than normal, Ouch. I'm happy eating late when I've planned for it, but I was ready to eat while the house smelled for hours of Indonesian lamb stew made using hand ground spices. It was yummy well worth the wait. I'm already looking forward to the leftovers. So, mostly on eating plan, CREDIT moi.

Exercise was mixed. I did some, including the elliptical, CREDIT moi, but not all that I had planned, Ouch. When life got busy I went with it and found the day over before everything was done. Need to remind myself that being bored with my physical therapy exercises is not a good reason to slack off.

Debbie (Lexxiss) – Now that's some good boring: "weighed ... food plan ... OP ... grateful." Here's a boring Kudos.

Beverlyjoy – This medical billing business really is "exasperating." DW just wrestled with a local hospital that hadn't entered her new insurance information since there was already information in their computer. Naturally, they then denied the X-ray since the insurance was expired. Kudos for giving yourself credit for "I made many good choices all day long."

Tazzy - Your little Dexter is so big at 70 pounds - that's a lotta dog. Kudos for finding the incentive to get back on WW. Love the story of having to keep peddling since your ride wouldn't be back for 25 minutes.

Ann (Newlifestyle) - Kudos for recognizing that baby steps are the way to get back on track. I agree with IBelieveInMe2 that posting here is a huge step. Keep the faith, one step at a time.

nationalparker – Kudos for "I have NO NEED for that" at the office cookie. [Love the notion of "oh well" on a note in the pocket of the smaller jeans.]

Beth (bethFromDayton) – Terrific response to the smell of a Wendy's burger, "I really feel like having a burger. I'll plan that for next week." I so like knowing that I can have anything I want - if I just plan it. Wendy's can always make another. Neat Advantage to avoid " a ticking time bomb."

IBelieveInMe2 – Neat that you've got your eating plans lined up (with a spare even). Kudos for working the strategy to eat sitting down; those strategies in the beginning of the book are so important - especially since they seem so trivial.

Readers - chapter 2
What Really Makes You Eat

From Trigger to Eating

The Beck Diet Solution teaches you how to effectively respond to the sabotaging thoughts that lead to inappropriate eating. It's a skill you'll need not only to lose weight, but also to keep excess weight off permanently. If you've never been taught this skill, it's no wonder you've either had trouble losing weight or always regained it in the past. You'll use this skill into the future, whenever you have sabotaging thoughts, as Emma's story illustrates below.

Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), pg 31.

01-12-2013, 06:48 AM

I just can't settle into anything these days I make a plan and the plan is ka-put by the end of the day. I am STILL super-resistant to choosing anything and sticking to anything, and, predictably, this leads to nothing--no tangible results. Actaully, that's wrong. I do get results I get this:
-continued confusion
-doubt, especially self-doubt
-feelings of hopelessness, powerlessness, despair at times

I am sure there are more but, really, isn't this enough?

Tme to get back o doing *something* *anything* consistently. I seem to just be mad at the world. Ok. I'm mad at the world.
I can be mad at the world and still plan my food right?
Not sure, but I'm going to say YES to that and move forward today.

Thanks for being here.

01-12-2013, 07:52 AM
Hi Beckfolks - yesterday was 100% on plan. I am really grateful for that. I did minimal Beck things, however. But, I did plan/measure/log food, exercise, water, weighed, no seconds and left a bite. Credit. One of my big credits is when two of my cutiepie neighbor little sisters came over with cookies and asked if I wanted one. I smiled and said 'no thank you'. YAY It's nice to have a place to come and say how proud I am of this. Many folks couldn't understand.

In that light, yesterday I was thinking about using Beck skills - I remembered the very first time I went to a potluck dinner and took only ONE plateful. How I thoughtfully decided what would be on my plate. How much I really wanted to go back for seconds. I remember thinking that no one knew that it was a milestone thing for me. I noticed how some others only took one plate full too. It was such an important day for me because I learned that I could do it and had the tools to make it through. Enough of going down memory lane.

DH and I have been thinking of going out to do 'something'. Don't know what, yet.

onebyone - I so understand how you are feeling. Maybe switching it up can give you a fresh start. Sometimes, for me, it's doing a new food plan. I am sorry you are mad at the world. If the food part can't come together now... maybe you could do some of the other things eat seated only, slow mindful eating, fork down between bites, etc. Would starting the Beck book all over help? Might doing a different Beck book give you a fresh start? I hope you get out of your mad at the world time soon. PS - sometimes when I am feeling down, frustrated or mad it is helpful for me to write those feelings down. I've been known to write furiously as I express my anger or frustration, etc. It doesn't matter if you can read it - it's just the process of putting it down that can be helpful.

billbe - credit for moving your snack and not having it cause any complications in your food. Your lamb strew sounds devine. (lamb is one of my favorites.) Exercises... ugh - I have a response card that says 'just do it.' (I hate that LOL) Yes, good to give yourself credit for doing part of it, for sure!

beth from dayton - credit for 'making it work' within your plan when things got changed around. Glad you got the books and are moving forward! I too have an advantage card for better bloodwork.

ibelieveinme - credit for moving forward with so many of the important 'groundwork' tasks in finding sanity around food. I can't tell you how much it helps to really eat seated only helps me. I know it will help you. I still find it a challange. Give yourself a pat on the back everytime you do it , too! Glad you got your food plans figured out.

Tazzy - I was so glad to see your post! "Every journey begins with only one step." You've taken many steps already! Life happens... most of us have had difficult times in life and food. The important thing is that you are back and trying. I often tell myself that we must 'forgive ourselves' and move forward when starting the journey of sanity with food once again. We have all been there. Credit for checking online for the points of food at the restaurant! - and joining WW.

lexxiss/debbie - so glad you checked in... a 'boring' good report is great! Carry on.

newlifestyle - wonderful to see your post today. I am so sorry to hear of your brother's passing on. Yes.. baby steps can start a journey, for sure.

nationalparker - yes, it's amazing how one cookie can stay in your mind for so long and be so significant in your day. I understand.

gardenerjoy - credit for a plan and staying with it. Sometimes it take a couple days to pull it all together. Carry on.

Have a GREAT weekend.

01-12-2013, 09:01 AM
Hi Coaches!

Well my food plan went helter skelter yesterday and was reflected on the scale this morning. Ouch...but to be expected. It was very simple I chose not to use many of my resistance skills although I DID refuse to order pizza delivery to our door. Work today and increased commitment to following the plan which I have already made.

credit for checking in....must head out the door.

onebyone, sending supporting thoughts your way. :hug:

01-12-2013, 12:49 PM
Happy Saturday! I did great at our belated anniversary dinner out last night - actually brought home more than I had set in my mind that I would. The meal I love there isn't abundant, but tried to follow the "eat only 20-25% more" than a home meal plan that Dr. Beck recommends. And nailed it. Credit! We had talked about splitting a dessert but we skipped that as well.

Today is an uncommonly warm day here, as was yesterday. I got out on the trail with our dog yesterday and plan to do so today as well. Part II of our belated anniversary with a concert tonight, so we'll eat a light dinner early and I'm going to plan something small afterward, since I know I'll be hungry afterward.

Welcome back Ann - I, too, would like to send positive, supportive thoughts your way in the loss of your brother.

Better note with personals later today, hopefully. After activity, errands, cleaning and um...might be tomorrow. hmm! :) Have a great day, all!

01-12-2013, 01:50 PM
Hey Coaches and Becksters,

Sorry for the layoff from posting, and all I can offer is embarrassment and an excuse. My wife left Tuesday morning on a business trip and my plan fell by the wayside. I mindlessly ate fast food every night and to excess. Not good modeling for my kids. Okay, done with the self flagellation.

I'm back, so credit to me and more credits for reading advantages and writing out today's eating plan. And yeah, my wife is back, so that helps too.

I hope everyone is doing well and I look forward to getting back on my journey with your support.

Until that time...

01-12-2013, 02:09 PM
Dear Coaches,

I'm new at 3FC and looking for a place to call home. BillBE seems to ask new people how and why they got here, so I'll beat him to the punch. I used a weight loss plan 5 years ago that had an active message board. I'm here to tell you that the support system kept me 100% on plan for 30 weeks and a loss of 70 pounds. Maintenance you ask? Well obviously I skipped that part as I regained 60 pounds. During that time, I learned about the Beck Diet Solution. I started it (wasn't consistent) but I'm a firm believer in CBT. When I was browsing 3FC, I ran across this section. I read about 3FC years ago and seeing it's so active and knowing the support helps so much, here I am.
I have had a lifelong issue with weight. As an adult, my weight has fluctuated between 105 and 221.5 (highest ever). Before children I sat unhappily between 130-135 pounds. Now, I'd give my spleen to weight 130 and be happy about it! After children range from 150-221.
Even though Dr. Beck doesn't recommend (or forbid) starting weight loss for 2 weeks, I've started a prepackaged food weight loss system. It's the one with a center you go to weekly. I like the "counselor" I have. Right now with lots of stressors involved, I'm not in the frame of mind to meal plan. I don't even want to think about it for awhile. My counselor has already provided me with the tools for planning a 1200 cal/day regime so when I feel ready, I'll be doing a few days/week of my meal planning.
I look forward to getting to know you all.

01-12-2013, 02:39 PM
Broke this into 2 posts so I didn't lose a novel again.

Day One: Reasons to lose weight card (distilled)
1. Feel better physically
2. Feel in control
3. Regain professional credibility
4. Feel better emotionally

"Everything is better when you feel your best and look your best" (thanks Kim)
I don't want to look back to see who posted this but it had to do with breaking a plate, you don't throw all the plates on the floor, missing your exit you don't continue in the wrong direction for 5 more hours. I LOVE THIS and laughed enough I get my DH's attention.

My addition/analogy:
I was on a trip (life), my car (body) broke down (got fat) in a lonely, barren gas station in the middle of nowhere. Do I just stay here being lonely, feeling miserable, exhaused, disappointed and sad, eating gas station junk? Or do I get my car repaired and get back on the road? Well, the gas station is a miserable place to live so I choose to get my car fixed(lose weight) and get back on the road (enjoying my life).
The Best of Saturdays to all of you!

01-12-2013, 08:17 PM
Thank you for all the kind words, and suggestions, it has been one of those days, the kind where you have two steps forward, three steps back.
I thought I was doing good and then I went to work and proceeded to have a meltdown I was doing fine and then my boss asked me how anyone could help and then the tears started and just wouldn't stop, I then went into a fit of laughter, I am sure it was nervousness and the rawness of being human. I have just been putting one foot in front of the other to fake it until I make it...yikes.
I came home and then the coffee maker broke, I was heating pitas in the oven and they burned, I went to get something out of the car and a lady was letting her dogs poop on my sidewalk, when I mentioned I could get her a bag she told me it was my sidewalk and not her problem, I just wanted to scream.
I didn't eat over it what I really wanted to do was pick up the poop and throw it at her, since I am not of sound mind, I realized that I should not be doing any thing until I am of sound mind....could take a while.
I am posting even though I find it difficult.
Thanks to everyone for being here. I hope I can contribute soon.
Take Care

01-12-2013, 08:44 PM
Debbie (Lexxiss) – Thanks for the reminder that I choose to not use my tools. Sometimes it feels like someone chooses for me.
Beverlyjoy – I am extremely aware of wanting seconds right now. It is such a trap. How could a little more hurt? But oh, it is a rabbit hole

Tazzy - My fall and holiday seasons were way to busy as well. i look forward to quiet with no events this winter.

Ann (Newlifestyle) - Good to hear from you. It sounds definitely
like Alexander's No Good Very Bad Day. Be kind to yourself

nationalparker – We have sweet potatoes from the farm --about two big paper boxes full. I have been loving them.

Beth (bethFromDayton) – Life is imperfect. So are our meals. This battling food addiction is a long race. Congrats for practicing the tools of moderation and ingenuity.

IBelieveInMe2 – Congrats on Day 3.

As for me, I made it back 14 hours later. I am very proud of the moderate food I ate in the airport. Today has not been planned but I have still mostly kept away from wheat/refined sugar. Portions are reasonable. My body is way out of whack with time and sleep problems over the week. Boys are going to the Kings game and I am watching the 49ers battle Green Bay.
Credit for deciding not to solve the world's or my own problems tonite. (I have been dwelling on the terrible wars going on around the world and I have been feeling gulty that I am so lucky to have been born in America. This thinking is a result of the horrific stories being told by the students.) I am putting the thoughts away. Dwelling on gratitude and praying for peace.

My overeating is not going to help anyone.

01-12-2013, 09:01 PM
Oh, Ann, I'm so sorry for your loss. I fully understand the raw feeling you describe, my father passed away about 3 weeks ago. Much of the time I do OK but I experience the same meltdowns you mentioned. My co-workers gave me beautiful houseplant and a card with messages of condolences. I can't even think about the card without crying (as I am doing now). I want to write thank you notes to them but the thought of spending the time doing that sends me in a tailspin. My thoughts are with you, I send calming thoughts to you. I know the healing will take time but it will come and we will be able to treasure the time we had with our loved ones.

You had a crap day and I would've had the same feeling of wanting to throw the poop. The thing that would have stopped me is the thought of visualising the headlines "Woman arrested for assault, threw poop at a passerby". Nah, I think visualising smearing it on her coat would be very satisfying.

Keep posting, I'll be around for awhile.

01-12-2013, 11:47 PM
Hi all!

I got up this morning and went for a walk--I hit the snooze alarm too many times, but I eventually got out of bed and got moving. So, a few too many snooze alarm hits from the give in muscle, but I went for a walk by myself, which I usually hate to do. I took my iPhone and cranked the tunes.

When I got home, I realized that I hadn't done a plan last night. So, I wrote one up for the day. I made breakfast for DH and I and knew what I was going to do the rest of the day. Oops. After our meeting with some people, we ended up going out to lunch--Mexican. I stayed within my calorie plan, though by ordering a la carte, packing half up uneaten, and not eating any chips at all! Dinner was completely on plan.

It's only been a week and I've had two last minute changes. This isn't uncommon for my world, so I am going to need to figure out the best way to "plan for the unexpected". Planning the night before (or earlier) what I'm going to exercise and eat all day is essential, but I need to be sure to have a backup plan for when things change, and be prepared to flex the rest of the day to accomodate whatever changes to the plan I had to make. If I can keep my meals balanced and the calories within range, then I feel as if I'm doing what I need to take care of myself. I'd love to hear how everyone deals with the need to be flexible while needing to make weight loss and management a priority.

I printed two copies of my Advantages Response Card and I put one on my dresser so I'd read it every morning when I get things out of it. Credit for me there. I put another on my desk in front of the monitor.

I desperately wanted a snack well before dinner time, but I didn't think I was truly hungry, so I started putting together a response card for myself about why I shouldn't have a snack and what my desire to eat really meant. Just reading the ARC didn't seem to get through to me well enough. I skipped the snack, did other things, and then went and made my planned dinner.

Today's other successes: eating mindfully and slowly, and not eating anything standing up--not even a piece of shredded cheese or a strawberry chunk!

I hope it's okay that I write so much--perhaps it's the newness and early motiviation that makes me so wordy! (or maybe I'm just wordy)

BillBlueEyes: Kudos for being mostly on eating plan and adjusting your snack as needed. Some exercise is still better than none. I'd be interested in hearing how everyone deals with "life getting busy"!

onebyone: I think you should give yourself credit for coming up with a weekly goal that it measurable. I thought what Beverlyjoy suggested made sense--what about starting the book over again? Perhaps you won't go through everything day by day, but re-reading might be very valuable.

Beverlyjoy: YAY for Friday being completely on plan! (I see you're an early riser.

Lexxiss: Yup, credit for checking in, and credit for making a plan for today. And credit for not letting one day helter skelter derail you.

nationalparker: Congrats on successful eating out--and making portion control work. It was warm here, too--great day to be out for a walk.

BigchiefDavid: You disappeared for a few days and new people show up. Hi. Credit for being back on track.

Julia15: I'm new, too. If you're starting at the beginning of the pink book, we're at about the same place. I crammed a few days together, but now I'll be working through them more at the laid out pace. We can keep track together, if you like.

Newlifestyle: When I lost my brother two years ago, the meltdowns were just part of the process. Take care of yourself as best you can and give yourself credit for making those steps forward, even if there are some backwards ones in there, too. (And it's a good thing you didn't throw the poop at her, but it's a great image.)

01-13-2013, 01:46 AM
Today was a combination of mistakes and credits for me. Although I had looked ahead at Day 3 yesterday and knew about eating sitting down, I forgot to do this for both breakfast and lunch. :o Opened my pink Beck book to Day 3 and only then did I realize that I had eaten both meals standing up (back to my default mode). Was tempted to beat myself up about it, but chalked it up as a lesson learned. I ate a healthy snack and my dinner sitting down. My eating has been much better this past week. Credit! I actually measured out a serving of pistachios today, to be sure that I didn't eat more than 1 serving! Yay me! But ~ darn it ~ I just remembered that I ate those standing up. :( We were on our way out the door and I hadn't eaten anything in awhile and was truly (physically) hungry (and I knew it would be awhile before we ate dinner), so I grabbed them real quick before we left. I woke up with pain in my neck and shoulders and developed more aches and pains and felt increasingly lousy as the day went on. In spite of this, I managed to get in a short workout. Credit.

onebyone: It sounds as though you are feeling stuck. I agree with Beverlyjoy that "the process of writing your feelings down can be so helpful." Journaling, especially when I feel stuck or overwhelmed, has been a lifeline for me and has given me so many great insights into myself and helped get me back on board with life. I highly recommend it for you during this tough time. Hope things start looking up for you soon! :)

BigchiefDavid: Hello! Nice to meet you! Happy to hear that you are back after your layoff from posting!

Julia150: Welcome to 3FC and welcome home to our Beck group!!! I am new to 3FC and to this group, too. I can already see that this is really a special group of coaches and buddies. Are you reading any of the Beck books and what diet plan are you following? I really like your analogy to go with the concept of the plate breaking, so you throw all the plates onto the floor. That really puts things in perspective, doesn't it? I am so sorry about your father's death. Sending hugs and prayers your way. Take good care of yourself! Best of luck to you on your weight loss journey! We have the same start and goal weights, so let's support and encourage each other all the way to victory!!! :D

Everyone else, I will have to catch up with you tomorrow. Feeling incredibly sick and exhausted! :( Going to bed. Hope all is well with everyone else!

01-13-2013, 06:34 AM
:welcome: Julia (Julia150) :welcome:

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

LOL that you preempted the questions. Glad to hear that you discovered the books by Dr. Judith Beck by googling about, and discovered our Beck forum here on 3FC the same way. Yay for google.

01-13-2013, 06:56 AM
Diet Coaches/Buddies – Back on track with eating, CREDIT moi. Just didn't wander about snacking on anything. Which is a big deal since I spent some of my day at an auto dealership in the presence of a car salesman. He drove me crazy, e.g. "This car might not be here later if you don't buy it right now." Fortunately, my DW calmly replied, "But others will be," LOL. I didn't eat about it.

Exercise was my physical therapy exercises plus a lot of general going about. We saw Pippin last night in a local production marking its 40th anniversary since it hit Broadway - scheduled to return to Broadway in the spring. It's brouhaha big time: acrobatics, trapeze artists, juggling, singing, dancing, small orchestra. Pippin is presented as the oldest son of Constantine the Great. But I doubt that. And I doubt that today is really International Skeptics Day.

onebyone – Sounds like time to "persist in victory--guard your accomplishments" You can produce art while "mad at the world." And, as you pointed out, you can stay your plan also. Perhaps if you reduce your to-do list to a single item, you can succeed and then relish the victory.

Debbie (Lexxiss) – Interesting - I've still memorized the phone number of the local pizza place from when the kids were little and sometimes that was the way out of a disaster. Kudos for recognizing that you're not in a disaster and can choose not to order pizza.

Beverlyjoy – Good grief, you were able to resist a cookie delivered by cutiepie sisters. You're one strong woman; Kudos.

maryann - Waving back toward California. Kudos for moderation in airports - the ultimate generator of tension. Congrats to your 49ers last night. On to the title game you are.

Ann (Newlifestyle) - Kudos for dealing with grief by whatever style happens in your life. There isn't a right way, and we don't get to do it privately hiding in our basement. I so identify with the desire to use the dog poop to make a point; I'm not good responding to clueless.

BigchiefDavid – Yep, that's past and time for back on track. No doubt that wives' business trips are designed to make us guys grateful.

nationalparker – Happy anniversary. Sounds fun to split date night into two evenings. Hope your concert was entertaining.

Beth (bethFromDayton) – Kudos for your day's successes. One of the ways to deal with the juggling forced by real life is to have alternative plans in our pocket. Plans are possible for commonly frequented restaurants and a generic plan is useful for that which can't be foreseen. Sounds like you're doing a good job with that.

IBelieveInMe2 – Big Kudos for counting pistachios. The first time I read a diet menu that read "27 almonds" I went bonkers, as in Who counts nuts? Well, now I do before I serve myself. When I don't, the portion grows a little larger each event.

Julia (Julia150) – Sending supportive thoughts for the very recent loss of your father. Seems wise that you understand that healing will take time.

Interesting observation that professional credibility can be influenced by weight. Thanks for sharing your Advantages. I love the image of a car at a gas station - time to get back on the road. Glad you've joined us.

Readers - chapter 2
What Really Makes You Eat

From Trigger to Eating
..........Just as the decision to eat
can reduce tension, the decision not to eat
..........can also reduce tension.

Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), pg 31.

01-13-2013, 09:40 AM
Just popping in to say HALLO EVERYBODY!!! I'm from now on, following, reading, supporting you!!! :-)

01-13-2013, 11:08 AM
Good morning Everyone!

A good first week for me on WW Online, down 4.2 and feeling quite happy with a plan. Went to the gym yesterday with my sister to review weight machines that I had not looked at for a long time. I am feeling the repercussions of that today but in a good way.

My Chili's restaurant meal was a success. Of the 5 things I had noted that would be decent choices, the Canadian menu only had one to offer. Grilled salmon with rice and veggies. I passed on the rice as it was either cilantro or chiplote seasoned and I don't like either of those. I asked for a double serving of the veggies instead. My friends were eating tortilla chips and dip and I was not at all tempted to have one. They also both had fries with their meal and I know either of them would have been willing to share but I refrained from asking. CREDIT.

Today's plan is to get the dogs outside for a long walk. I think it's supposed to be about -5C today and sunny, which will make for a nice winter day. We like to get them to a new park area with lots of new smells to tire out them out mentally! I'll try to get a photo downloaded of them when I can figure out how to do that! I cannot remember who asked about them, here's their stories. We adopted both dogs last year, Dexter in July and Suka in November. Dexter and his sister were abandoned by their mom near a garbage dump on a native reserve near Calgary. Suka was found with his mom and siblings further south in Alberta. There was 11 puppies in the litter and 6 of them were eaten by coyotes before the rescuers got to them. When we adopted him there were 4 of the siblings left, his mom had already been adopted. Being they are both rescues we don't know their breeds beyond what we think they look like. Dexter looks like a shepherd/rottweiler mix and Suka looks like shepherd/border collie mix. We are hoping that Suka does not get quite as big as Dexter, his growing rate has been a bit slower and his feet were not nearly as big to start with. We actually got DNA tests for them and I sent them off yesterday. It will be interesting to see what comes back. It will give us the breeds so we know what to expect health and temperament wise. No kidding the pet industry is really big business.

Time to plan my menu for today and make a grocery list, think it will be pretty quiet at the grocery store this early in the day.

Have a great Sunday everyone! :wave:

01-13-2013, 11:39 AM
Hi Coaches!

I like today's reading which reminds me that sometimes the decision NOT to eat can help to relieve stress.
I've weighed this morning and have a food plan for today. I had a pretty good day yesterday and found a way to pass the fudge on to a customer at work and did have a small piece of cake after I pitched all the icing. credit

01-13-2013, 12:59 PM
Welcome, Booted Kitty! You're checking in from my favorite place on earth. I grew up for a few years in Italy and have returned there once alone and loved that experience, and with my husband, getting to "show" him everything. Now subliminally mentioning Italia, 2015 to him in his sleep. We'll see how that goes. :)

Welcome, Julia150!! I'm so sorry to hear about the passing of your father. Notes on here make me remember how thankful I am to have my family still with me, despite being a late in life surprise to my folks (in their early 80s now). You're in our thoughts!

The concert was great - I'm past the age of finding amusement in drunk women now (did I ever - or was I just more tolerant?) ... great performance, great band, such a fun night. We had a snack beforehand and got out at 11 and had planned on all things, of stopping at an IHOP. I had set that I'd have oatmeal and avoid the fat traps. Then it was pouring SO MUCH, that I said let's just find something at home and save $ and time. DH was fine with that - he's a roll with the flow guy. Bonus!

Scale is finally down another pound and I'm taking it before it disappears.

Weekend time has been limited for personals, need to read and respond!

01-13-2013, 02:15 PM
Thank you all for the welcome. Seahawks are playing Atlanta, do I care? Not much, but a little. Yesterday was good day following plan. The timing on my meals was off, every meal was delayed but OP. DD18 and I went shopping. Shopping with her used to be painful she never liked anything. We had a good time together.

Tazzy-I’m going to copy your quote from gardnerjoy onto a card for myself: “It’s easier to stay on plan that to get back on plan” How true. Good job at Chili’s! Kudos on 4.2!! Fabulous start. I seems like you are just north of me (Alberta?) I’m in Washington state. It’s colder here today but…sunny!

IBelieveInMe: Wow, you have a lot of resources researched! How does dietwatch work? I looked at the site (what they would let me see without joining) I am curious mostly about the planning help. I am using (shhhh) Jenny Craig. I’ve been there in the past but got realllly mad at them for pushing so much product at me. I have a counselor now that isn’t a product pusher and will work with me on my terms. Right now I can’t put too much effort into planning, I just don’t have the mental energy. Cool that we are starting at the same weight with the same goal!! Let’s get there together. Just out of curiosity, how do you eat a meal standing up? What else are you doing? Snacking I identify with but a meal? You must be doing something else or in a hurry, or a habit? Just curious, not being judgemental. My habit is to eat while reading books or computer. When our kids were little we always ate at the table as a family. Now DS has moved away and DD,DH and I have developed bad habit of eating on the couch. I think this is what Dr. Beck is going to cover soon for me.

Onebyone: Boy, I can relate to being resistant/floundering about a plan and sticking to it. I wish I could give you suggestions on what would help but can only offer a big hug. Keep coming back to supportive people though, like the people I’ve seen on this site.

Lexxis: I read your bio, I am in awe that you can run a restaurant and lose weight. Writing that just made the thought pop into my head that I REALLY have a skewed idea of the importance of food and its role in my life. Seriously, lots of people work around food everyday, everywhere and don’t dive in and eat everything they see.

BigChiefDave: One of my biggest regrets is not modeling good eating for my children. When I went back to work we ate fast food way too much. Big credit for getting back on the horse!

Ann: I so hope your day is better today. I hear your pain in your posts. Know that my good thoughts are still coming your way.

Beth: I’d be thrilled to work through the Beck book with you. It will help me to have someone at the same point as I am. I have the Pink Book and the workbook that goes with it. I can’t find the big pink book, I think DD took it downstairs so yesterday I worked from the workbook. I tend to get impatient and work and read ahead (like that’s going to make me lose faster-ha)

BillBlueE: Thank you for the warm welcome and the condolences. I’m looking forward to the day when I can say “My dad passed away” without crying. The sadness affects all my thoughts: I miss my son, my DD will go off to college in the fall (I miss her already) my siblings live far away (I miss them)my in-laws live far away (I miss them) Sad, sad, sad….must make more phone calls and make plans. I so admire your maintenance longevity and dedication. Thank you for your example. Any advice you have about how to get there? One day at a time?

Kitty: Hello right back to Italy! I hope you will post often, I love to hear about life around the world.

NationalParker: Yup, drunk people lose their charm fast. I hope your parents are in good health in their eightys. My dad was 81 and has been in poor health for the last 5 years. It’s a motivator for me, I had my dear children later as well, it’s important for me to be healthy and be with them as long as possible. I want my retirement years to be fun and rewarding!

Time to get on with the day!

01-13-2013, 02:59 PM
Checking in.... food was good yesterday. Woke up today with that back pain again. Phooey. I don't care for the medicine. I've got to get myself better by Tuesday - for that is my first day of work this week. I do know, however, I will have help bringing in my things. Grateful for that.

My food is good. It was fine yesterday. The scale has stayed the same all week, even though I"ve been OP all week. I am trying to keep in mind... it's just information. I've been writing it all down, weigh/measure/logged food, lots of water, gentle stretches, checking in.

Hope everyone is having a GREAT day.

bootedkitty - WELCOME! So glad you posted! My Grandpa was born in Italy (1890's) - his name was Nick Castelli (Mom's dad - so I am 1/4 Italian) When he was ten years old his dad pinned a twenty dollar bill inside his coat and put him on the boat to America - all by himself. I can't imagine letting my child go to our downtown alone at that age - let alone on a boat by himself. He had someone meeting him when he got to port in America. It all ended well. It's a fun story, really. Now, back to Beck. Yes, Dr. Beck's principals and techniques are so helpful.

Julia150 - WELCOME! It was nice to see your post. Folks here are very helpful and supportive. I am so very sorry to hear of your Dad's passing on. :hug:

01-13-2013, 05:19 PM
Afternoon, Coaches.
Today I did my official Jan which involves a ticker change. I have to raise it another 2 pounds which means it has been a five pound raise over as many months. This was not a terrific feeling. Still November thru Jan was one of the most stressful time I have had in many years. Credit for persistence. If I didn't lose then at least I know what I ate was very healthy. Credit also for telling myself it is just information (like Beverleyjoy)
Julia150: Just saw the nailbiter final. Seattle should probably have won. I am so sorry about your father. I have learned that following a food program during grief allows you to be present for the feelings. I find in the end it is a powerful tool for peace. Welcome to the forum.
national parker: Congrats on the dropping scale. That is a big deal.

01-13-2013, 06:19 PM
Hello everyone,
Thanks for all the kind words and caring you have all offered me. It means so much to me. I hope one day to be able to give back to you all. It humbles me.

Bill - Those car dealers sure know how to make people feel like they will miss out on something if the don't act right now. Yeah for DW's response and yeah for not eating over it. Great job for you being back on track with eating.

onebyone – I am sorry to hear you are mad at the world. I do wish the world shows you the many good things it has to offer. Hugs to you. I was also thinking if I could I would push the wagon really fast and we could both jump on.

Debbie – With the day I had yesterday, I am glad I didn't come to your restaurant, I would have gladly taken the is another day.

Beverlyjoy – Wow, I can't imagine a young boy like that crossing the ocean. I too worry when my son who is 10 wants to go with his friends to the park by themselves. Sorry to hear you woke up with back pain.

maryann - I love that book, it made me smile when I thought about it. Thank you for mentioning about not being able to solve the world's problems. I always feel like it is my duty to do this.

David – Great job getting back on track

nationalparker – Happy anniversary. Congrats on the pound lost.

Beth -congrats for your successes for the day. Wow. Would it be okay for me to work through the pink book with you also?

IBelieveInMe2 – I hope you are feeling better soon.

Julia – I am so sorry to hear that your dad passed away. Hugs to you and thank you for sharing. My day is much better today, thank you.

Kitty - welcome, I always wanted to visit Italy, it sounds so beautiful.

Tazzy, congrats on the 4.2 pound lost.

Hello to everyone else, I am sorry if I missed any of you.

As I type this I realize that I am truly blessed to have all of you, you are wonderful. I was feeling a calmness as I read this thread. Thank you for helping me through this.


01-13-2013, 10:57 PM
Hi everyone, just a quick check in tonight. I'm at the kitchen table because my desk is tipped over and DH is putting in a floor outlet for me.

I took another early (for me) walk this morning, which is fortunate, because it rained all day. I didn't eat to plan at all, actually, but am totally within calorie and nutrition ranges. After our trip to Lowe's to get new cutting tools, we went to Applebee's. I ordered off their 550 and under menu and so wasn't off from what I was planning on making at home, which is now on plan for tomorrow.

I am very spontaneous and balk at planning, but not planning has led me to gain weight and for us to eat out a lot. I talked back a bit at Dr Beck's insistence on planning, but recognize that I need to do. So, I've scheduled "plan next week's meals" as a weekend task (at any time), to be done at 9:00 Sunday night if it isn't done before then. I will grocery shop Monday after work, and then again, if needed, Thursday after work.

I pulled two new recipes from the "Cooking Lite" website and put the ingredients on the shopping list. I've got all my lunches and dinners (and about half the breakfasts) planned for next week and decided to give myself a break and do the rest of the breakfasts tomorrow. I need to come up with some options besides eggs that are protein rich!

So, it's the end of my first week--I've lost 2 pounds, my calories have been in range every day, I've walked every day, and I've logged all my food. I've started eating only sitting down and eating more slowly.

Thanks for everyone's support during my first week!

01-14-2013, 02:57 AM
Hello Coaches/Buddies!

Well, I logged all my food and exercise for today (Sunday) and ended up coming in a little UNDER my calorie allotment!!! :broc: That hasn't happened for me very often since gaining back my weight, so I am really encouraged and believing I can do this! I felt so much better today (physically), thank God! That helped!

Day 4 in pink Beck book completed and I finally received and began to read the green Beck Diet for Life book! Giving myself credit will be so crucial to my success and persistence on this journey. I constantly battle negative self-talk. :( I have been working on turning these thoughts around for a LONG time now, so the concept is not new to me, but it just remains a struggle. I can break that habit, though!!! I deserve to talk to myself the same way I talk to, encourage, and praise my children and best friends! I am worth it!!! (sink in.....sink in.....sink in!)

BillBlueEyes: Thank you for sharing the quote from Beck regarding the fact that the decision NOT to eat can also reduce tension (when confronted with a food trigger). I made this into a response card.

BootedKitty: Welcome! Are you currently reading any of the Beck books?

Tazzy: Congratulations on your weight loss!!! Excellent job on your first week of WW!!! That is great motivation to keep on going! CREDIT to you for the double veggies (instead of rice) at Chili's. Great idea! Thank you for sharing the story about your pups! (I am the one who asked.) Awww, it makes me so sad to hear about abandoned animals and to know that several of the pups became food for the coyotes. So thankful and happy that you could save the 2 that you did and give them a wonderful life! They sound like gorgeous pups! We just held a shepherd/collie mix at the pet store last night! She was beautiful! Let me know their definite breeds when you get the DNA test results back. And do you know how to post pics of Dexter and Suka? (I don't.) I would love to see them!

bethFromDayton: Are you an Ohio State fan? Just wondering, since the Buckeyes beat Michigan in b-ball today! :carrot: (I am a HUGE Buckeye fan!) I like your little avatar by your name ~ with the sun shining at the end of the path! You are off to a great start! Congrats on your weight loss! CREDIT to you for staying within your calorie range every day, walking every day, and logging all of your food! Keep up the good work!

Julia150: DietWatch offers 4 different meal plans (no food restrictions, reduced carb, heart healthy, and vegetarian). They actually plan out the meals for you, if you want them to, along with a list of substitutions for things you may not like or want. Or you can also just follow a reduced calorie plan. Either way, they want you to track your food and exercise. I am still getting familiar with the site. They have an exercise component that I haven't checked out yet. I also purchased their Mastering Food program, which is all about conquering emotional eating. That is what really drew me to the DietWatch plan. I started it yesterday, and it looks like it is going to be really helpful to me. Not sure if I mentioned here that I had lost 35 pounds on JC about 3-4 years ago. Unfortunately, I hit a year long plateau and couldn't maintain my loss after going off the program; gained it all (and more) back after I quit eating their food. :( So it is good that you are following Dr. Beck's principles, because they will help you so much in the maintenance phase. (I never made it that far into the Beck book back then, so didn't have the skills to maintain my weight loss.) Your question about how I eat a meal standing up CRACKED ME UP!!! :lol: I started doing that awhile ago and it became a really bad habit, to the point that I was eating everything while standing at my kitchen counter prior to the start of my most recent journey. It was as if the meal was not that important and I was just "getting it over with." I didn't really realize until I revisited the Beck book that I wasn't even savoring the food or deriving much satisfaction from it. No wonder I am obese! :cry: Your habit of sitting on the couch for meals might not float with Beck. I think she means sitting at a table, without distractions, so that you are conscious of what and how you are eating and savoring the food for increased satisfaction. But at least you are sitting down! LOL!

That's it for tonight! I need to get some sleep! Hope the rest of you are doing well. Still thinking of those of you who need our prayers and support. Take things one day and even one moment at a time. Put one foot in front of the other. Baby steps; they all add up to success. And be patient with yourselves! Sending you good vibes! :goodvibes

01-14-2013, 06:51 AM
:welcome: Kitty (Bootedkitty) :welcome:

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

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

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

01-14-2013, 07:17 AM
Diet Coaches/Buddies – I'm particularly pleased with a day of no unplanned snacks, CREDIT moi. At a potluck lunch, I had faced some ten items that I ignored, including a bowl of mixed tree nuts (with Brazil nuts), lemon tart, and various factory-made cookies. Later, before dinner, the munchies attacked and . . . I remembered that if I could pass on all those temptations at lunch, I was perfectly capable of waiting thirty minutes for dinner. Yay that working my resistance muscle in the afternoon helped in the evening.

Exercise was my home physical therapy routine, CREDIT moi, and little else on a busy day. At an afternoon meeting, I found myself rotating my foot through the alphabet - one of the ROM (range of motion) physical therapy exercises. It was a good distraction.

Debbie (Lexxiss) – Neat that you fudged the fudge.

Beverlyjoy – "I've been OP all week" is as good as it gets; Kudos.

maryann - Kudos for persistence and Double Kudos for giving yourself credit for persistence.

Tazzy - Such good choices at Chili's restaurant - I'm impressed that you didn't snitch any French fries from your friends.

Ann (Newlifestyle) - Wonderful thought that you can feel "calmness" from the thread.

nationalparker – Bonjourno! I do hope you make that trip back to Italy. I share your feelings that it's one of the most striking places on planet earth. Kudos for enjoying your concert and avoiding IHOP both.

Beth (bethFromDayton) – That's one stellar first week. Kudos, and may many more follow.

IBelieveInMe2 – I love the thought of "UNDER my calorie allotment" - just great that it can happen.

Julia (Julia150) – It is so neat when the kids shift into being fun young adults. Kudos for OP despite delayed. [Can't beat "One day at a time." I found Beck when searching for a way to keep the weight off after losing. The thrill of watching the scale dropping was over and I feared that'd I'd just drift back up. The Beck Strategies are the tools that I had never learned.]

Kitty (Bootedkitty) – And HALLO right back - waving toward Italy across the ocean. Glad you've joined us on this thread. (For those who missed it, Kitty posted her introduction:

Readers - chapter 2
What Really Makes You Eat

A Great Example of Helpful Thinking

Emma had lost more than 40 pounds when I counseled her many years ago. I hadn't heard from her in more than 10 years when she called to say hello. She told me that she had maintained her weight loss with comparative ease. I asked her if she still had sabotaging thoughts and, if so, what she did about them. Emma thought for a moment and gave me the following example: About two weeks prior to the phone call, Emma was tempted by sticky buns that someone had left on the counter in the office kitchenette. Most days, she would have ignored them completely, but she was particularly hungry that day. She knew if she tried to eat just a small piece of this high-fit, high-carbohydrate food, she would want more. During the next few hours, she had lots of thoughts: I'm hungry. They look so good. I'd really like to have one. Fortunately, she was well equipped to answer these thought each time one occurred.
No, I don't need to eat them. I'm having lunch in two hours. Leave the kitchenette.
. . .. . .

Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), pg 31.

01-14-2013, 08:25 AM
Hi Coaches!

I've weighed this morning and like the number far better after a day of controlled eating. Yesterday I spent 4 hours at the closest walmart (15 m) scanning my DH's many pictures of GrandCanyon. I'm close to finished on that project. My next job was grocery shopping and it was past lunch time. I decided to stop at a little Himalayan DH isn't interested in trying. I enjoyed both the food and the atmosphere yet it was more than I had planned for lunch. When dinner came around I was (shocked) and content to make myself a large fresh lemonade in my vitamix. credit. My willingness paid of as I weighed this morning. I like when I feel I am being flexible yet in control of food choices.

:welcome2: Kitty (bootedkitty), I read your into. Thx for posting and kudos for working the Beck program as witnessed by your successes!

01-14-2013, 10:58 AM
good morning buddies/coaches
Just a quick fly-by as I leave for work. But I gotta say



01-14-2013, 12:22 PM
Happy Monday! I decided to take a vacation day today - they said the roads would be icy with the temp dropping from close to 70 on Saturday with 3+" of rain, to 18 last night ... so I decided to use Beck's stress relieving "just make the decision" and decided to not have a game-day decision and just say I would be taking it off. DH is also off as his schedule is so different than mine and so we'll do a little shopping, lunch at Panera and hit Trader Joe's - a fave of mine - for some more marketing. Thought about a matinee but nothing is out that we're gung ho on. Let's not spend the money just to GO. :)

Ended up skipping lunch yesterday and having a good homemade dinner - capellini with olive oil and garlic and crushed red pepper. I wish I could replicate what we enjoyed in Italy, but it comes out good anyway. Cooked up some chicken with it, but no veggies.

Thanks, Bill, for the selection of that Beck's quote. That is what I need for our office kitchen STILL. On Friday it was a tray of those gold wrapped chocolate candies - about 75 on there. The sheer quantity makes it seem as if one won't be missed. What the heck is that? I skipped them all, along with a new container of peppermint bark. The Christmas treats are never-ending and now, to be honest, it's getting a bit annoying, which makes me feel guilty because I know there are millions who would love to have some extra food in their pantry. But it's not mine to give away - and others in the office do love it.

I feel bad for not checking in with personals - will get back in the groove. But wanted to make sure that I checked in to stay on track.

01-14-2013, 02:04 PM

I think I love Mondays. I no longer start a diet on a Monday, but I do see Mondays as good days to start and re-start and re-commit to things. Seems natural AND logical to me. Not always do these two characters meet in my world:lol:

So, instead of thinking "I failed last week" I now am thinking "I did one workout last week. Can I do more this week? Will I commit to more this week?" *credit* I just did. I turned on the wii fit and clicked Dance Workout Gold's Gym: My Trainer and there he was, Francesco was all fresh and new and "ready to help me reach my fitness goals" he said. So, until Francesco proves himself to be a liar (unlikely) I will accept his offer of help. This week we are committing to a three day workout schedule. I completed day 1. I have to say, it felt *gasp* MODERATE.
A little bit of sweating was evident, but no collapsing-cause-that-was-so-hard-or-really-long.
I don't know if Francesco will really get me to my fitness goals UNLESS my goal is to do some working out. Then I will absoutely reach my fitness goal of "being someone who works out regularly." Hmmm. That sounds positively... sensible.
*credit* for exercising the resistance muscle. I made soup yesterday *credit for cooking from scratch* and I threw a chicken carcass into it for the base and removed it this morning and all I wanted to do was to eat the meat off the bones right there over the stove. I made a choice not to. Use your resistance muscle for a change came to mind and so I did. t was HARD and then it got easier and then I taunted that :devil: saboteur that would have me FOLD in the face of cooked poultry! Imagine! Phooey! *credit for not foldng and for allowing myself to experience the success of not folding and feeling those feelings for a change.*
Now I am getting ready to declutter based on my plan for today, and I have to plan some of my artwork in advance of a session in the ceramic room tomorrow as well as move forward with other work areas.

Happily I actually feel like it today and I don't think it's a coincidence that I moved forward with taking care of myself foodwise and so I see I can move forward in other areas.

Billblueeyes You may want to gain back some weight cause you are WORTH YOUR WEIGHT IN GOLD, though knowing what we all go through to get that weight off perhaps your 158lbs of gold would be *enough*. I am moved to say this because you wrote this: Perhaps if you reduce your to-do list to a single item, you can succeed and then relish the victory. :coffee: I thank you for this. I think I will do this the rest of my life. Awesome.

01-14-2013, 03:40 PM
Hi Coaches/friends/Becksters - I am checking in. Struggling because of back pain and a performance on Tuesday and Wednesday. I think I can do it. But, it's way stressful. I wish I knew a way to not eat when I feel physical pain. I KNOW the food won't make it go away. It's a fleeting moment of less stress etc.. some how I must find a way to tatoo this to my brain. I am taking the medicine that makes me retain fluids... my weight always goes up when I take it. I couldn't get on the scale... and see that number. I KNOW it's just information. I'll try tomorrow.

Send positve thoughts, if you will, to my back etc... so that I can do as I need to do. I feel like adrenaline will come and it should be OK. Hoping.

Thanks.... B.

01-14-2013, 05:47 PM
I am done for the day. I am here struggling as my brother's dog passed away today. The vet thinks she was so lonely without him. I am coming here to confess I did eat over this. A package of toffifee. It did not make me feel better. I am just very overwhelmed and emotionally drained. Please forgive me if I don't post. I will try but no promises.
Take Care

01-14-2013, 06:07 PM
Hi again, thanks everybody for welcoming me so warmly! I'm glad to be able to interact with you..we are so far in km (or miles... :-) ) but so close in life experience! I "met" Dr.Beck's pink book just passing by into an Italian blog, when in 2009 I understood that my bad food approache had to be modified by changing something in my head so I wrote on an internet search engine juts these words "change head" and so I found this Italian blogger, a woman-doctor, who passed through what we all are passing or have passed: that is being fat, first of all mentally, and with a distorted way of thinking and behaving about food. I read all the blog and among the books she cited in these pages there was the Beck diet solution, but weird to realize it now, it took me three years before ending up for buying it! Yes because I read a lot about NLP first, and other psychological ways of approaching food…all of those readings have been useful but, probably, they were not the right method for me to face the problem. At the end of this “journey”, one year ago, I started reading the pink book, engaging myself in all the activities Dr.Beck suggests and here I am! I feel I’m another person or at least I know the person I want to be now. I bought the book in Italian and "learning to think like a thin person" became my first goal! We have another book in Italian language written by Judith Beck which is “piω testa meno chili” which literally means “more head, less kilos” but it seems very similar to the one I have, so I was now thinking about buying the workbook in English. So at the moment I just keep on reading over and over the only book I have, my response cards (which I update anytime I “feel” it’s needed), and the “daily diet tips” on Judith Beck’s blog! :-) Ok, sorry, I've probably written too much again!!!!

01-14-2013, 08:03 PM
BethFromDayton and IBelieveinme2: We are log in sisters today. I, too, resist the planning, preferring to stand with the frig open and wonder what I should eat. But just for today, I will pretend that I love to plan, that I feel the freedom of not having to make any food decisions during the day. Then, maybe tomorrow, I will feel it. :)
BBE: Credit for exercise of both foot and hand (not grabbing anything)
Lexxiss: I am jealous of your vita mixer
Newlifestyle: Credit for checking in. Life is infinitely poignant--overwhelmingly so sometimes. This too shall pass. Continue to check in.
Welcome Kitty!

As for me, it was first day back to my job at middle school. I am a literacy coach this year and working on a few projects I believe in -writing and reading for pleasure. I am encountering expected opposition from teachers. Credit for persistance and for saying "Oh well" this pm in front of a nice fire and with my DS who is as cute as can be.

Today is 100% OP. I have pre made mason jars with chunks of turkey and cooked sweet potato so I don't have to think about lunches for the next three days. The rest of the food for the three days will be repeats as well. I have told myself "You can stand to have a boring menu if it puts you on the right track." I have planned for a sweet treat at the end of each night. This is the food plan I followed when I initially started Beck. I am hoping to replicate my success

01-14-2013, 08:57 PM
OnebyOne-Is Francesco cute? I bet he is always cheerful and doesn't have a bad day or embarass you in front of class. :)
Beth, MaryAnne, IBelieve: Add me to the" I don't want to plan" club roster. That's why I'm doing JC right now. I need to make my own menu for tomorrow because I'm going to be at a training tomorrow night (I don't want to eat Jenny in front of these people)
BillBlueEyes You are an inspiration for me (and probably others) with your successful maintenance longevity. I'll confess that I hope that after lots of practice, maintaining my weight will be less work. Maybe I need to accept that I will always have to be diligent <sigh> Oh well, that will be better than being fat.

Anne Big, big hug. You have been getting slammed the last few days. I was talking to a co-worker about when do you stop crying everytime you talk about a lost love one and sat and cried again today. My co-workers deserve medals for supporting me so much. Keep checking in even if you don't have the energy to post. I am sending positive thoughts and cyber hugs your way. I completely identify with the raw feelings.

DebbieYour ticker is so impressive, almost to goal! What's it like?

[B]Kitty[/B Welcome to the group and I wouldn't worry about posting too much, I think people are happy to read!

For some reason my laptop is acting very sluggish so I need to wrap up here. Greeetings to everyone else

I've been OP all day but behind on a few things. It gets busy at work and I forget to eat or lose track of time. I have a monthly get together for a dice game with friends tonight. I am able to forgo the goodies by telling big fat lies "I ate too much dinner so I don't have room for the goodies" and "I can't eat sweets in the evening, it disrupts my sleep" It's easier than getting into the diet talk. Besides, these people have seen me at my lowest and highest and all points in between. I hate thinking that they are mentally rolling their eyes "there she goes on another diet, same song different verse".
Stupid computer. I'm hitting "post" before all is lost.

01-14-2013, 11:46 PM
Hi all,

I hope everyone had a good Monday. I've been crazy busy tonight--but managed to stay mostly OP. I am realizing that I need a snack at work. One of my original goals was to not snack at work, but since we have a late dinner (DH has a long commute), I have to have something to eat about 3:00. So, today it was 1/2 package of peanuts.

One of the reasons I was so busy was: I went grocery shopping, as planned, to be ready to cook my planned dinners this week. I got some chicken marinating for tomorrow's dinner. DH and I went for a walk.

BillBE: I'm making a response card out of this one: "I remembered that if I could pass on all those temptations at lunch, I was perfectly capable of waiting thirty minutes for dinner. " I did it before. I can do it again.

01-15-2013, 12:06 AM
Hi Everyone,

I've had a good couple of days. It feels much better to have a plan and just follow it. I need to start on tomorrow's tonight. I have a meeting over the lunch hour tomorrow but it does not include lunch. I'm probably going to have to eat my sandwich on the 15 minute walk there as otherwise I'll be eating lunch way too early and can't wait until I get back to work around 2:30pm. I guess it will be an 'oh well" moment.

DH and I got out yesterday afternoon with the dogs for a good walk. He couldn't understand why I wanted to take them to a field to walk and bound through the snow when there is a perfectly good clear walking path. Seemed more energetic to me to go through the snowy field and it gave the dogs a lot more things to smell! It's baby steps when I can get him to come out with me so we'll continue to take it slow. Tonights exercise was walking them again and a trip to the library. Back to the gym tomorrow.

Sorry this is short but need to get some breakfast and lunch stuff ready for tomorrow. :wave:

01-15-2013, 01:22 AM
Hello Coaches/Buddies,

I had a great day with food and exercise. I am still struggling to SIT while eating and today's Beck lesson was to eat slowly and mindfully, which is also a challenge for me. Part of me is tempted to think, "Geez, if I can't get these basic things down, I'm sunk!" But I will identify that as a sabotaging thought and reply to it that "I can do this! I need to sit to eat and eat slowly and mindfully so that I can savor the flavor of my food and be more satisfied with my snacks and meals. It is worth it to slow down and eat consciously, so that I can lose the weight and keep it off!" I will finetune that response and make a response card out of it. I need to get to bed (early for me) because I have a professional organizer coming tomorrow for our first session. YIKES!!! Yes, I have both body clutter and house clutter! :o My house is an embarrassment, but I am committed to facing my issues head-on in 2013, so that I can live a happier and healthier life in every way. These issues have dominated my life for way too long!!! I have had it with myself!!! But, rather than continuing to just beat myself up about my clutter, I am committing myself to getting rid of it this year! I have seen the clutter site on 3FCs, but feel so much further behind the go-getters there, so don't want to post. :(

Ann: I am so sorry about your brother's dog! That is so sad and heart-breaking for you, I am sure. :( I am sending hugs and prayers to you! :hug: Please hang in there and post when you can. Have you tried journaling about your brother's death? I really think it would help. Just a suggestion. No pressure intended.

Until tomorrow......................... :wave:

01-15-2013, 01:41 AM
IBelieveInMe2 Well, not only do we have start weight and goal weight and starting at the same time, we share the commonality of clutter
Yes, I have both body clutter and house clutter! My house is an embarrassment, but I am committed to facing my issues head-on in 2013, so that I can live a happier and healthier life in every way. These issues have dominated my life for way too long!!! I COULD HAVE WRITTEN THIS!
I've started participating on the clutter thread, please do join in and broadcast your successes and plans! I'm way behind everyone there too but Lexxis posted a quote "you are not behind...jump in where you are" OK, I can do that.

My day OP: a bit short on veggies but that's OK for today. Have a snack and a friut serving to get in before I go to sleep, Water, pretty darn close to 8 glasses, Walked 20 minutes. Close enough to call success. Nice long phone call with my sweet son. Evening with friends laughing and catching up. New project endorsed and supported at work! Verdict: Great Day. Reward: read for a bit on new book "The 100 year old man who went out the window and disappeared"
WhooHoo for me!

01-15-2013, 06:56 AM
Diet Coaches/Buddies – Was a good exercise day, CREDIT moi. Physical Therapy felt successful, although I still find it difficult to stand on one foot for 30 seconds with my eyes closed. Fortunately, that's not a standard activity in my post-therapy life. Gym went well. Walking here and there was a joy on a warmish January day.

Eating was on plan superb, CREDIT moi, until after dinner. Dinner was a potluck at a meeting were I chose wisely and moderately. Then the remaining desserts were passed around the table so they "wouldn't go to waste." Arrrrrrgh! I had ducked the Belgium Chocolates and the brownies when I served myself. I faltered as the stuff kept being circulated. Gotta figure out how to learn to avoid platters of food that I'm handed and need to pass to the next person. It didn't help that I sat near a forever bean-pole friend with an enormous appetite. Oh, well.

onebyone – Yay for moderation. May you and Francesco have a long and fruitful relationship. [Thanks for the Kind words.]

Debbie (Lexxiss) – Himalayan lunch seems an appropriate reward for 4 hours of scanning photos.

Beverlyjoy – Sending positive thoughts to your back, along with admiration for your persistence.

maryann - Keep pushing "writing and reading for pleasure" - I so tire of reading about college in terms of earning power alone without reference to lifelong learning. Love the notion of putting stuff in the fridge in mason jars instead of plastic containers - hadn't thought of that.

Tazzy - I hate meal-time meetings that force me to eat earlier or later than feels right. Yay for walking your dogs for fun exercise.

Ann (Newlifestyle) - Keep the faith - you're marching along a difficult path. Continuing to send supportive thoughts.

nationalparker – Your office candy experience reminds me that when I started working in the 60's, it was OK for men to have cheese-cake pictures on their office walls. It slowly became non-OK, and today is considered sexual harassment justifying dismissal. I'd like to see gratuitous office treats take that same path.

Beth (bethFromDayton) – I like the thought of chicken quietly marinating for tomorrow's dinner - real planning that.

IBelieveInMe2 – I am so glad that professional organizers exist. I had success with one over a period of months to break the back of my stacks of paper. Kudos for facing that challenge.

Julia (Julia150) – It works for me to totally avoid discussing my eating plan except in one-on-one conversations with friends mutually interested. Yay for being so busy that you can forget to eat. [Lifetime diligence does seem to be the future.]

Kitty (Bootedkitty) – Gotta love “piω testa meno chili” as a mantra. Neat that The Beck Diet Solution has been translated into Italian. Was Neuro Linguistic Programming useful for you?

Readers - chapter 2
What Really Makes You Eat

A Great Example of Helpful Thinking

During the next few hours, she had lots of thoughts: I'm hungry. They look so good. I'd really like to have one. Fortunately, she was well equipped to answer these thought each time one occurred.
.... . .
No, I don't need to eat them. I just had lunch a couple of hours ago. If I hadn't come in here to get a cup of coffee, I wouldn't even have thought about them. Get my coffee and leave.
.... . .

Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), pg 31.

01-15-2013, 10:30 AM
Hello on another cold day here. My vacation day yesterday turned into just a day of errands and I regret that, but did take time in the evening to relax and read. Feel really good about decisions I've been making - even if not perfect, I'm making choices that I can live with and trying to make the best choice in situations. Today is a staff lunch out, not sure where as the birthday people will come together and choose. But whatever it is, I feel confident today that I can do well.

Lesson to self: don't read backward in the postings here. I had to scramble to see what was up with OneByOne and Francesco, who sounds like a BellaKitty friend, and what happened to OneByOne's DH, etc.? Ah HA! Got it. :) Yes, have a great relationship!

Bill - You did superbly, passing those chocolates and desserts by on the first few go-rounds. We're only human! And the helpful thinking selection today is certainly going to help me. Even in my own home. Hope your warmth lasts more than a fleeting day.

Ann - This is certainly a stressful, trying time for you. It seems to just invade all of our thoughts when we're going through these times. Treat yourself well.

IBelieveInMe - Great decisions about decluttering! I have recipe clutter and that's on my goals for this spring to tackle. I am not a major saver of things, but I do save printed recipes from blogs, magazines, etc., and want to find a way that works for me to non-digitally save them. (I don't want to have to turn something on to find a recipe... so I need to get that figured out!)

Tazzy - LOVE the image of the dogs bounding in the snow. That's one of the winter joys in my life to see our dog boinging through the snow. Credits for choosing the more challenging walk!

BethFromDayton - I, too, need an afternoon snack at work, and have been bringing in a large gala apple each day and now look forward to it. I cut it up and put the slices in a cute bowl (half the fun, seriously) ... and it takes a while for me to get through them all.

Julia150 - What a GREAT day! I smiled reading about your evening. THESE are the times that make our lives so special. Cherish!

Maryann - Your job sounds so rewarding! Literacy has always been important to me - now in my 10th yr volunteering with an elementary school literacy program weekly. Same kids every week throughout the year. I was very fortunate to have been read to nightly. And, I think, to live overseas without tv for seven years, so we were a reading family.

Lexiss - LOVE that you keep getting it done - tackling projects, staying on track, balancing things out. Keep on, keeping on!

Good day, all! I need to take notes to do some personals, I think!

01-15-2013, 11:21 AM
Greetings buddies
Only time for a quick check in before work. I recieved some data from the scale that is motivating. Saturday will be the official recordable data.
In order to get out of bed on this dark, cold morning I had to promise myself a nap/book read when I get home from work.
Best of Tuesdays to all of you.

01-15-2013, 05:22 PM
Hi, Coaches and Buddies.

I'm back from my long "ski" weekend. DH had fun at his race and I got some work done. I am 80% pleased with my eating, but there is still room for improvement. It felt good to get away, but I am glad to get back in the swing of things.

01-15-2013, 05:57 PM
Hi everybody Coaches and Buddies! I’ll go straight to the point, answering to Billy about NLP, it’s night here in Italy and it looks like it’s about to snow, wow, I love snow! :-) But I want to go on reading (for “n” time :-) ) the Beck diet solution, so I’ll try to be quick because I also want to read what you all write here.
Ok, yes, NLP was definitely useful to me…well there is a huge amount of books concerning it and its possibility to approach it in several spheres of life, as you probably know, but what I really appreciated of this aspect of psychology is its being based on positive thinking. I realized (I guess all of us know that in a way, but we may not be really conscious of it) that our brain is much more powerful of what we can imagine. In English you say “fake it, till you make it”. If we think positive, speak positive and behave positive our life will improve and we’ll feel much better. And this is mainly because our brain tries to reach what we think, what we imagine what we make it feel. It works through images and emotions that we send to our mind before words. So if we want to reach a goal, being slim and healthy for example, we will help ourselves also imaging us like we already were slim and healthy in our daily routine making normal things and if we let our body and soul deeply feel the sensation of having reached our goal, we will manage to reach it (I don’t know if I explained myself in a good way for being understood…). I arrived to the personal consideration that someone can call it “positive thinking”, someone else “dreaming”, or “hoping” or “praying”, “ambition”, etc..but we all have that in common: we show our brain the way to arrive where we want to. And there are no limits in being positive, just the ones we ourselves want to put in front of us. I understood that being positive in the way we talk and behave toward people and the world around us is also very important. But what I learned also, even if it may sound egoistic, is that we have to be our priority! If we are happy and love ourselves than we can make happy and give love to others. It’s like an apple tree, you know, they have to think to themselves first because it takes time and big efforts to get strong and tall, through seasons cold and hot, but then the “happy” tree will be ready to give nice and sweet fruits to the world. :carrot:
I had to make a big effort to start this way of thinking, and “practice” it every day, since I grew in a society where if you satisfy yourself first, you have to feel guilty…:o I feel much more free now and happier to help the world around me. I’m still working on it. Everyday can teach me something new! (Reading you is very useful to me...I'm learning new worlds as well!!! :hug: )
Let's go surfing the forum.
Have a good evening/night.

01-15-2013, 06:59 PM
Hi everyone,
Just checking in, I have sent a message to our EAP at work to do online counseling. Went for a walk today. Reread chapter 1 in pink book.
Thank you everyone for you kind words and thoughts and suggestions. I do appreciate them
Take Care

01-15-2013, 09:45 PM
Hi all!

maryann--you said the one thing that really does motivate me to plan. I feel the freedom of not having to make any food decisions during the day. Since I'd planned on Hawaiian chicken for dinner tonight, my only question last night was "do I start the marinade now or in the morning?" There was no question about doing it! I came home from work knowing exactly what we were having for dinner.

I made myself a response card for the planning. Planning gives me freedom from making food decisions. Having the decisions already made makes dieting easier.

I think having your lunches planned out and ready to go will make your week go more smoothly.

I planned for two snacks today (a banana and half a package of nuts). It was perfect.

My big accomplishment tonight--I made a lot of food--and didn't eat any of it while cooking 5 meals worth of chicken breasts and cutting up a quart of strawberries. I almost slipped up with the rice, putting a piece in my mouth and then realized what I'd done and all but spit it out! That's probably why I had trouble remembering to slow down while actually eating one of those chicken meals. But I did slow down--and found I didn't need my whole portion.

My slowing down rule for myself is that I can't prepare my next bite until I'm done with the bite I'm currently eating. So, no queuing up the fork with the next mouthful while I'm supposed to be enjoying the mouthful I've got.

BillBE--I like this reminder a lot--I added a variation on it to my "I want a snack--why shouldn't I have one?" response card. ("I remembered that if I could pass on all those temptations at lunch, I was perfectly capable of waiting thirty minutes for dinner.")

Lexiss--Congrats on a great day! Flexible yet in control is my goal, too.

onebyone--Credit for giving yourself credit. Credit for engaging with Francesco. And for not folding in the face of poultry. Sounds like it was a fantastic day.

Julia150: I'll have to remember your tricks for telling people why you aren't eating sweets. And they're not untrue, even--if you eat sweets in the evening, it'll cause tension for you, and you'll have trouble sleeping. Congrats on the scale giving motivating data.

I'm trying to figure out what page I am on in the pink Beck book. I re-read the intro/first chapters yesterday, and the first few days. I think I'm on Day 8 and will be reading Day 9 today. If those of us at the beginning want to pick a day and stay in sync, I'm okay with that.

Have a great night everyone.

01-15-2013, 11:53 PM
IBelieveinMe2: Sitting down while eating is the number one obstacle I have faced as an overeater. Standing is a clear sign that I am going on a rampage. It is like a seismograph before the destruction. the good news is i have gotten a lot better.
Julia150: i was thinkg of having Jenny Craig as my backup. How is the food?
BethfromDayton: Isn't it unbelievable how the fork can go in your mouth without even thinking? One thing I learned to do early on when making lunches is to chew sugar free gum. Which reminds me, I need to buy some!
nationalparker: The blogs can get confusing. I can't get lost both backwards and forwards:)
BBE: Drat the luck. Food pushers - - I mean passers!

As for me, I have two cherished 100% OP days. I am fine with the repeated menu. Things have been so busy at work that it is almost a relief the sameness.

01-16-2013, 12:04 AM
I'm writing, exercising, and eating on plan. Now, my problem is finding the time to post about it!

WI: +0.05 kgs, Exercise: +35 695/1400 minutes for January, Food: 100%op, Read my Advantages and Responses: yes

Hugs to Ann (NewLifeStyle)! That is so much to be dealing with right now. Sending supportive thoughts and energies. Good for you for seeking help.

01-16-2013, 12:04 AM
Dear Buddies;
I am so sad tonight, I can't stop crying. Two years ago this month our little family was in the middle of the most difficult time of our lives. No one went unscathed. I just ran into the parents of one my son's friends that I just let fall my the wayside. Tonight was the first time I have talked to them since all the trouble started. I started crying at 8pm at night out on the snowy street. Now my dad has died, my daughter will move away.
sad, sad, sad,
At least I don't feel like eating anything.

01-16-2013, 01:33 AM
Oh, Julia, I just read your last post and I feel so bad for you!!! Wish I could just give you a big hug in the midst of your intense sadness, but a cyber hug will have to do. :hug: You have gone through so much in such a short time. Be patient with yourself and allow yourself time and space to grieve. I highly recommend journaling about your feelings, if you don't already. It was my lifeline several years back when going through the most difficult time of my entire life. It kept me somewhat sane, in the midst of chaos. I continue the habit to this day, especially when times get tough. Anyway, I just wanted to let you know that I will be thinking about you and hoping and praying that you will feel some peace about things very soon! Please hang in there and keep posting! We are all here for you. :hug:

01-16-2013, 01:49 AM
Just checking in to say that I can now see my completely clear kitchen island for the first time ever!!! :carrot: So excited about that!!! Now, my homework for next Friday (when the organizer comes back) is to clear 2 other kitchen counters, and I am already on my way with one of them!!! I actually had to finally force myself to quit working and come to the computer to touch base, relax, and unwind before going to bed. I feel so motivated about the clutter now, but there is sooooooo much to clear from this entire house. I will remind myself to slow down and take one thing at a time. I realize that I am taking on a lot to face mental, body, and house clutter all at the same time, but they really are linked in many ways, so I think my work in each area will complement the other area.

Fortunately, today was Day 6 in the pink Beck book ~ Find a Diet Coach ~ and that part is already DONE, thanks to all of you! ;) She really recommends a live person to have as a coach, in addition to her, but I can't really think of anyone who fits the bill (no pun intended, BillBlueEyes) better than the "regulars" in this group!

Someone commented on taking notes to do personals, and I had to laugh, because that is what I had been doing at first, and it really helped. Will try to resume this tomorrow. Just please know that I am reading your posts and keep this group in my thoughts often throughout the day. It helps so much to know that I have you all to rely on and cheer me on. And knowing that I will most likely "come clean" to the group on any slip-ups has already kept me from indulging on several occasions, so thank you for holding me accountable! You guys are awesome!!! :D

01-16-2013, 04:30 AM
VioletDolphin83 Welcome! Beck leaves it completetly up to us what diets we choose for ourselves. If you want to make the Beck diets your primary or backup diets go right ahead. And if they don't work out for you, you just try another one and see if that one does. Beck truly helps us discover what is best for us as individuals. It's worth it to truly work her plan.

Thanks for the advice! :hug:

:welcome: VioletDolphin83 :welcome:

As well as, :wel3fc:

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

And however did you find this Beck thread on 3 Fat Chicks?

I found out about these books from this forum. I thought reading books about dieting would help me.

VioletDolphin83 – Yep, would seem to me just fine to use the The Beck Diet for Life as a backup diet. Folks posting regularly have been known to change their diets fairly often - as needed to shake things up. There are big groups in 3FC for Weight Watchers and for Calorie Counters. Do you attend WW meetings? Who is that staring at me from your avatar? Glad you've joined us

I don't attend WW meetings but do WW online. My avatar picture is of my mum's very fluffy cat.

Thank you to anyone that welcomed me!:) I'm sorry I haven't posted in ages. Life got busy and I'm not used to making time for weightloss.
I've been struggling with motivation to lose weight. I've also been thinking of going with the The Complete Beck Diet for Life (the green book) because it's cheaper than doing WW and I'm low on money at the moment, too many bills since moving a couple of months ago.:(

01-16-2013, 06:10 AM
Diet Coaches/Buddies – Eating was on plan, CREDIT moi. Just relishing that my evening snack was fresh pineapple. It's hard to believe that something so tasty was picked, shipped, and sold for a modest price.

Wasn't much exercise - Ouch. I got a new book from Amazon so consumed all my free time using it to review Statistics in preparation for reading another book in the near future. I get a kick out of all the ways that statistics can be misused to describe research. My goal is to learn to be a more informed skeptic when presented with research results such as "Blueberries reduce prostate cancer by 17%."

Joy (gardenerjoy) – Sometimes too busy is just right. Congrats for being halfway to your exercise goal at halfway in the month.

FutureFitChick – I can celebrate 80% with a 100% Kudos. Congrats for giving yourself the "ski" weekend.

maryann - Yay for happy busy.

Ann (Newlifestyle) - Walking is just the best. Kudos for moving forward.

nationalparker – Music to my ears, "I feel confident today that I can do well" - what we're all striving for.

VioletDolphin83 – Kudos for choosing an eating plan as well as for working the notion of how to make time for weight loss.

Beth (bethFromDayton) – Big Kudos for avoiding nibbling while producing five chicken meals and a quart of strawberries. Neat to have a plan to avoid cuing up the next fork full.

IBelieveInMe2 – Thanks for reminding us all that this online Diet Coach thing is working. Congrats for progress with your kitchen counters.

Julia (Julia150) – Sending supportive thoughts as you feel so many sad thoughts piled up at once. Kudos for being aware of your eating at the same time. Despite the sadness, I can't help but LOL at your negotiations with yourself to get out of bed.

Kitty (Bootedkitty) – Thanks for the NLP synopsis - I particularly liked, "we show our brain the way to arrive where we want to."

Readers - chapter 2
What [I]Really Makes You Eat

A Great Example of Helpful Thinking

During the next few hours, she had lots of thoughts: I'm hungry. They look so good. I'd really like to have one. Fortunately, she was well equipped to answer these thought each time one occurred.
.... . .
No, I don't need to eat them now. I'm avoiding making a phone call. Go do it or find something else to do.
No, I don't need to eat a sticky bun, even though I'm really hungry. This hunger will go away soon if I concentrate on my work. And, besides, it's not that long until dinner.
Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), pg 31.

01-16-2013, 09:42 AM
Yesterday's lunch out at a sports bar was a success, ordering salad and soup. Buoyed by that success, I did well throughout the rest of the day, which was a key, because other times, I've thought, "Oh, I went light at lunch, I can have this." Instead of, "Oh, I stayed on plan at lunch and I'm going to continue that this evening." Credits.

Could not get warm last night despite sitting, oh, about 6" from a space heater that I guiltily turned on and hogged. DH is a furnace, he just emanates heat. He says I'm two steps from rigor mortis, as I'm always so cold. So I made a hot cup of tea and relaxed and thumbed through an Acorn catalog, making a reminder list of the BBC dvd sets I want to check out from the library ... instead of tackling any of the 101 things to do on my list. It felt good to just unplug a bit and relax.

No activity on my end, though - we both agreed it was just miserable outside - the cold damp wind just tore through me yesterday. I COULD have pulled out a yoga dvd or done pilates, or gotten on the treadmill. I did not and the only reason was laziness. Embarrassed to say.

01-16-2013, 09:44 AM
Hi Coaches!

I wasn't able to post yesterday due to internet woes but I weighed anyway. :lol: I'm extremely busy (actually crazybusy) but am trying to remembering that my food plan is important. I resisted ordering pizza last night to cheer up DH who has the winter blues right now recognizing that I was not in the frame of mind to eat in a sane manner. credit. Instead, I went through the effort to make our planned dinner.

I'm off to Denver to take mom to an appt. then back to take DH over the hill to his friends...and hopefully a respite from the winter doldrums.

Oh, weighed today and have a plan. Yay!

01-16-2013, 11:04 AM
Hi all! My name is Jo and I'm new to this site but not so new to the Beck solution - the only problem is I have a lot of sabatoging thoughts that are stopping me from getting through all the steps. Does anyone else struggle with this. Has anyone else started a diet before completing the first two weeks?

I have an excellent diet coach which has made a lot of difference but I fele like I needed to jump into my chosen diet without just waiting around because I would lose focus without the concreteness of my diet structure.

Anyway, I just wanted to say hi and express how excited I am to find others who are using this wonderful resource. Is it appropriate for me to check in with how I'm doing on each of the steps on a daily basis or is that not an appropriate use of the forum?

Thanks again!

01-16-2013, 12:43 PM
veganasaurusrex: Welcome!
Checking in with your daily steps is encouraged here. I've done it at least twice! I find it so useful when other people do it because it's a great review for me.
People have definitely started their diet before completing the two weeks and still managed. But those first steps in those two weeks are pretty concrete and structured and very important. What if you applied all your focus on those steps as much as you would to a diet? Beck promises that if you get those first few steps implemented well, that the diet part will come much easier than anything you've tried in the past -- and that matches my experience.

01-16-2013, 02:35 PM
Topic: Beth talks back to donuts

For the second day in a row, someone brought donuts to our daily meeting. (Bringing donuts is the "punishment" for being late the day before.) Yesterday was easy, since the box wasn't opened until the meeting was over and I couldn't see or smell them.

Today, J opened the box when he placed it on the table. I could smell the donuts.

Yes, donuts, you smell good, but I don't have to eat you.

If I have a donut, I will be more unhappy about it than I'll enjoy eating it.

A donut isn't on my plan for today. A donut is not one of my choices.

After this meeting, it's lunch time, and I packed the chicken leftovers and they were good.

I resisted the donuts yesterday. I can resist them again today.

I promised myself a donut at the RG (a March event I do). I don't need a donut now.

I will feel better about not eating the donut than I would about eating it.

And as I left the room

I feel good about not eating a donut.

Since my previous method was to have one donut when the box was placed, and a second as the meeting broke up, this is a huge step for me. Credits!

Having the right tools and right words to talk to myself really made a difference. That was, perhaps, too much angst for a silly donut, but it's what I needed to do--and it worked!

And my salad with the leftover chicken was good, and I am still glad I didn't eat a donut and instead at the salad and :chicken:.

01-16-2013, 02:36 PM
I spent some time on the phone with some family that understands and I’m making an appointment with a counselor so I’m pulling back together. I still don’t feel like eating but I don’t think one day of fewer calories is going to destroy my metabolism. Anything I eat will be off my plan.
IBelieveInMe2-Thank you for your very kind thought and the hugs. Your words and thoughts mean a lot to me. I’m pretty excited about your clean kitchen island too! It must feel so good. Keep the positive feelings going and remember, it takes time! I always want things done now! Then I get discouraged when it’s not all fixed at once. I still haven’t done day one. 

NationalParker: your name makes me imagine you as Anna Pidgeon from the national park series of books. I don’t think you’ve ever referred to yourself as a ranger but in my mind, you are a park ranger,silly huh? Great Job at the sports bar lunch and having that success carry throughout the day. I’m right with ya on being cold, I had a hard time warming up last night. Your evening sounds perfect! We all deserve to unplug. 
Lexxiss : sounds like you have a ton of things today. Good for you for having a plan. I’m following your 1-2-3! It doesn’t show but It will soon! Good job avoiding the pizza.
Vegan/Jo- welcome. I am pretty new here but I have found lots of support and advice from smart experienced people. They are all so willing to help with suggestions and applaud your successes. What you asked is exactly how the board is used. (oh, listen to me, newbie, acting like I know what’s going on, Sorry established members) I’ve started my weight loss plan and am resisting getting started doing the steps too. I REALLY believe it will be the key to success.
Gardnerjoy: you are one of the first people I read on this site, you are an inspiration to me!
Ann: I hope you are feeling better and having a good day.
Booted Kitty: Thank you for the explanation of NLP. I think there are studies that prove the techniques work. It’s not an area that I know a lot about though.
Beth: So envious of your ambition to cook all that food ahead of time! I need to catch up with you on the steps!

BillBE: Kudos on “just say no” to the “pushers”!

Future Fit Chick: I assume that the quotes around “ski trip” meant that you were along for a trip away. I love your avator and have noticied it before.
Maryann: JC food is OK, some of it is kinda mushy but it tastes Ok. It’s kind of pricey so I am going to do straight JC food for a few weeks then doing a few menus of “real food”. My JC counselor is really willing to be flexible with helping me do that. Let me know if/when you want more info.

(edited to add this this is one mess of a post)

01-16-2013, 02:53 PM
Hello everyone,
Julia I hope you are doing better. hugs to you. I too have reached out to a counselor. We will get through this with a little help from our friends.

Thank you all for being here.

Today I walked and am trying to eat healthy. I realize I just have to accept things happen and I need to plan to make sure I don't slip off that wagon,
onebyone, jump back on this wagon, we can do this.

Hello to everyone, I hope you all have a great day.
Take Care

01-16-2013, 10:22 PM
Hi all! Thanks for the warm welcome. I'm super excited to find other folks who understand what I'm talking about when I mention the Beck solution.

I'm planning to try and use this to give myself credit. Today I read my ARC three times, I sat to eat all meals and I am giving myself credit :). I also went to the gym even though I was tired and I finished up week 2 of couch to 5 k (for any who are familiar). I didn't eat anything outlandish and didn't succumb to the temptation of fast food.

Tomorrow is eating slowly and mindfully. Does anyone have any tips for doing that easily? I'm usually so distracted when I eat that I know it'll be a struggle. What practical tips work well for you?

Thanks everyone!

01-16-2013, 11:11 PM
Hi all,

veganasaurusrex, I'm still working on eating mindfully. I think I'm doing well for just being a few days into it (credit!), but it does take remembering. My target is to chew and swallow my food completely before prepping my fork with the next bite. I hadn't realized how much I was just shoveling it in. I didn't have to try any of the suggestions Dr. Beck has made (change something on the table, for example); I seem to be doing well just reminding myself, although I've had to snatch my hand back from my fork a lot. I give myself credit for that, too--I'm catching myself in the act and correcting it!

Day 8, Creating Time and Energy is coming along. My days are too uneven (home and work) to slot things into specific hours, but I'm working on them relative to other things (when I get dressed, after lunch, after dinner). After dinner tonight, I made tomorrow's lunch and prepped all the veggies and fruits we'll need for the next couple of days. I also made myself a prosciutto and melon snack for tomorrow afternoon. DH and I even brainstormed about how we're going to make time for healthful meals when our big push for the event we run starts.

For me, I think the key is going to scheduling and success is to do several days worth of cutting and chopping either while making dinner, or immediately afterwards. It requires that I make my lunch the night before, and chop anything that needs to be chopped for breakfast.

Day 9: The starting exercise day was easy :-), since I started last Monday and have walked at least 16 minutes every day as planned exercise and have increased the spontaneous exercise, especially stairs. Credit. Credit. I am going to reassess exercise on a monthly basis.

Not eating standing up (while preparing food) is going to take training. I had a finger in my mouth after measuring out stuffing before I even realized it. I did refrain from sampling any of the veggies or fruits I was chopping. When there was a tiny piece of chicken left after I weighed and chopped the part I was taking for lunch, I consciously thought, "I would normally eat that. But I'm not going to." And I didn't. So, one slip before I realized it, and several credits.

julia & newlifestyle, I'm glad to hear you're both taking care of yourselves. Loss and grief are hard and seeking help shows real strength. You two are both in my thoughts.

One more credit--I am reading my response cards daily. My ARC is on my dresser under my ring holder, so I read it every morning when I put on my rings. I have all my cards typed in, so I read them on my phone in the middle of the afternoon.

Thanks, everyone--I feel more confident about this path than I ever have before.

01-16-2013, 11:36 PM
Hi Coaches and Becksters,

Struggling but I stayed at today: reading my cards, not OP but close to it, and mostly eating mindfully. Today is the kind of day that reminds me of when I was a runner. Tough run, I felt every step, plodded along, didn't break any personal bests, maybe a personal worst, but I made it through.

Until that time...

01-16-2013, 11:58 PM
Still doing well. But really tired by the time I get to the end of the day!

WI: +0.05 kgs, Exercise: +30 725/1400 minutes for January, Food: 90%op, Read my Advantages and Responses: yes

01-17-2013, 01:29 AM
Hi All, a quick check in before bed. I've stayed pretty close to plan the last couple of days. Finally got to the gym tonight, did 45 minutes with the weights and took the dogs for another romp through the snow for 40 minutes. We also had a lot of ice to deal with, guess that can be some "core" work! Lots of people here love the chinooks as our temps can change 30+ degrees in a couple of hours. Me, I hate the mess of snow and melt, snow and melt and repeat and repeat.

I've been tracking everything I eat and it's helping. I have to really consider if I want it before I open my mouth. And if I think I do then it has to go on the plan. Tomorrow's meals are planned in my head for now, it's a start.

Night all! :yawn:

01-17-2013, 05:46 AM
:welcome: Jo (veganasaurusrex) :welcome:
And, in honor of joining, :wel3fc:

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

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

01-17-2013, 05:54 AM
Diet Coaches/Buddies – Finished reading the book for my book club before we met last night, CREDIT moi. I wouldn't have been the only one to show up with the book half read, but I avoided that. Was fun to hear others point out things that I entirely missed and to find that a small group can have such differing opinions about a read.

Unfortunately, there were treats siting on the table all evening. I didn't do so well with some brownies that had been cut in two. I recognize a whole brownie as something off my plan, but the fragment slipped under my radar. More than once. Ouch. Seems this is exactly what I posted a few days ago - should have seen it coming.

Joy (gardenerjoy) – Tired is your body's way of thanking you for a busy day.

Debbie (Lexxiss) – Ouch for "crazybusy" with Kudos for remembering your eating plan anyway.

Tazzy - Kudos for gym and dog romp both. I'm with you, cold is good and warm is good, but constantly switching is too much muck.

Ann (Newlifestyle) - All in a nutshell, "I need to plan to make sure I don't slip off that wagon."

BigchiefDavid – The mark of a good day, "but I made it through."

nationalparker – So neat that you took a success as a basis for another success instead of an excuse to now eat - Kudos.

Beth (bethFromDayton) – Such neat responses to that d*rn donut. I particularly like, "I promised myself a donut at the RG (a March event I do). I don't need a donut now." It's always hits me when I realize that this isn't the last chance for the rest of my life for a certain food. Neat placement of your ARC for a morning read.

Julia (Julia150) – Kudos for the awareness that you can take steps to move forward from an awful time, "JuliaWithAPlanToGetOutOfThePain."

Jo (veganasaurusrex) – Oh Yes, as others have said, checking in with your progress along the steps of the program is a terrific idea. Kudos for having arranged for a real-life Diet Coach - you can use all the folks on this forum as your backups. By the by, 3FC has a Vegetarian ( and a vegan ( forum that might also interest you.

You're ahead of the game to already recognize your Sabotaging Thoughts; it's possible to devise Helpful Responses when you see the target. Beck emphasizes working the basic skills for two weeks before starting a diet because the enthusiasm for the early losses can block awareness that the skills haven't been incorporated - and it's these skills that keep us going when the challenges appear. Eating mindfully was a big one for me; I tried to describe the tastes of each bite to get my head around eating rather than just shoveling it down. Glad you've joined us.

Readers - chapter 2
What Really Makes You Eat

A Great Example of Helpful Thinking

Emma also positively reinforced herself every time she refrained from eating the sticky buns. She didn't say, Darn, I wish I could eat them. She said, That's great that I didn't eat them. In this way, she strengthened her resistance muscle and weakened her giving-in muscle.

Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), pg 31.

01-17-2013, 07:04 AM
Hi coaches/friends - I am checking in. I've had a very busy couple of days. My performances on Tuesday and yesterday went very well. :) Folks were so nice about helping me bring my things in and out of the school. I was able to get through the back pain with nsaids and arthritis tylenol. I didn't take my muscle relaxant before my performances times. (that wouldn't have been good :dizzy:) I am up a few pounds. It's a combination of the medicine (I retain water I take it) and I have been eating extra. I have not yet learned to deal with physical pain without eating extra food. The good thing is that I got on the scale. Credit!

I will come back for personals. I have to scoot and take my mom several places.

Treat yourself kindly today. (and every day)

This came through on my Facebook today: Timely thoughts for me:
"Think Thin Thursday Tip: For many people, eating is a powerful coping mechanism for negative emotions because they give it power. They tell themselves, “Eating will help me feel better,” and then it does (in the short term). Instead, remind yourself that eating will ultimately ALWAYS make you feel worse, and then try giving something else power, like drinking hot tea or taking a walk."

This is another thing I need to tatoo on my brain!

01-17-2013, 09:25 AM
Hi Coaches!

No scale here (traveled yesterday) but I do have a food plan for today. Food was good yesterday until I dipped into the choc.almonds I had purchased for DH. This morning I put them in his cupboard without taking any for my back over the hill trip tomorrow. credit. I also resisted (again) ordering pizza and made our planned dinner (AS PLANNED). My solution to the "pizza thing" that keeps reappearing is that we will go there for lunch. You can have one slice w/salad and that is a far better plan than the whole thing at home. That is the beauty of the Beck plan for me...I can plan ahead and enjoy something in moderation.

My food gripe for the day...we had sushi for dinner last eve and I got to thinking wasabi must be a superfood of sorts. Well it is but the wasabi council points out that most of us never get the real thing. Sure enough, the "wasabi" in our sushi is horseradish, soybean oil and blue/yellow dye to make it green. Arg. I'm not eating that anymore...horseradish is good for you but I can pass on the dyes. I'll check at the healthfoodstore today...I think I can buy REAL wasabi powder and mix it in small batches.

I may get back later...time is creeping up on me.

Welcome veganasaurasrex! My DH and I are very close to vegan...taking it a step at a time. I only purchase eggs now from our local friends and their CSA.

Julia and Ann(NewLifestyle), I'm glad you are taking care of yourselves during your difficult times. Checking in here with folks who care appreciated.

Beverlyjoy, I'm glad you made it through your performances and that there are folks to help out. credit for getting on the scale.

01-17-2013, 10:52 AM
Hi Coaches

I missed a few days here. Huh.:?: So here I am. I've been OP but today's official weigh-in will not reflect it much. I ate soup yesterday and it seems every bowl wants to stick to me and the scale registered a 2.4lb gain from the morning before.:mad: This is what happened last week when I DUH did the same thing: ate soup the night before my official weigh-in. I always think soup=water=light weight/good weigh-in. Uh nope. Not when you use a "paper soup" (as my grandmother called it) ie. premade packaged soup in a paper envelope as your soup base = salt salt salt but TASTY. *sigh* I think I am getting MORE sensitive to salt and water retention. I even drank 2l of water last night--but not pure water. I had ice tea fake sugar flavoring in it. I may have to re-commit to avoiding that stuff again. I think it's not doing me any good.

Exercise wise so far this week I did the 1st workout with Francesco and then the next day I was getting supplies for a stint in the ceramic studio and I accidentally locked my keys in the car. :doh: Too many competing thoughts I my brain again. But this time I could walk to DH's work and get his keys, even though I had to face that "what did you do now?" look in his eyes. The walk was awesome! I thought I could do that walk on purpose at other times and just might. It was about an hour and it felt good. I still made it to the ceramics rom and did my thing and am going back this morning to tidy my things up and perhaps do a few more things. So 2 workouts this week. A 100% increase over last week ALREADY! *credit 100x over.

I also went to a poetry/story/music evening this week. I was the only "audience" whow ent there just to take it in. I heard 3 poets, 1 other who read stories she wrote all with similar themes, and then we had a young guy rop in ith his guitar and *poof* out of the guitar case and in his hands in a few mintues and there was MUSIC. OMG. How wonderful are we creatures? Geez. Felt so lucky. Everyone thought I was there to read and I found myself agreeing to bring something fo the next gathering right befre Valentine's Day and agreeing to show up at the local writer's group (not advertised) on Monday the 28th. Up until I started being a visual artist at about age 27, I was a writer. I still write *stuff* but not on purpose, like that, for purely creative purposes ie. to tell a story or to move someone in a poem. I do know sometimes that for all my visual mediums, sometimes only words can finish off my picture. I just find it very *lonely* to be a writer. Maybe that's changed.
Cause, I guess I'm writing now.

Must go. Have a great day Becksters...

01-17-2013, 10:53 AM
Closing in on the weekend - cause for celebration for me! No big plans, but am itching to get my hands into some projects at home - organizing, clearing and taking to Goodwill, etc. Along with some relaxing and reading. Yesterday evening we walked the trail again with our dog, and were the only ones out despite it being only 6:30 - no coyote, no deer and no geese (visible)... Home to a dinner of a loaded veggie chopped salad with some black beans and an italian herb bread that I wanted to try to bake (ehh so-so, which for me is something since I LOVE bread - no temptation to have more than my one slice). Had planned for, calculated and made a very small apple croustade, which turned out wonderful. The smell of the apples and cinnamon ...ahhh... DH will handle the leftovers. Volunteering gig today at lunch and then Subway. NO CHIPS is my mantra today, not even baked. Don't need 'em. Challenge will be that DH starts working nights now and I struggle with snacking those nights, never the others. Why? Recognize it and will work on it.

Ann/NewLifestyle - I'm glad to see you've reached out to a counselor! Good plan. If you ever feel like you're falling off the wagon, know folks here are leaning over the back, reaching to grasp your outstretched arm!

Jo/Veganasaurusrex - Welcome! I'd like to stress to really do the early steps solidly. I don't read my cards often enough, and need to work on that. Keep us posted on the C-5K - have you picked a 5K to run when done?

BigChiefDavid - Good to see you back! Eleven down! YAY - Credits for checking in.

BillBlueEyes - Credit for recognizing now about the split brownies - you're "onto" those now - no more sneaking past you! Is the next book lined up a good one? Hope you're not getting too much snow out east.

BeverlyJoy - Kudos on your performance going well! Can I ask what kind of performances they are? I haven't picked up on that yet!

JuliaWithAPlan - I sincerely hope the counselor is able to work well with you to get through this. Credits for taking that step! If I were starting my careers over, I would be a park ranger - you nailed it. I have loved camping and hiking for years and now am lucky to have a DH who loves it more than I do so we get away when we can. (Or else he just loves all the ultralight gear and gadgets?) :)

Lexiss - MAJOR credit for passing up pizza again. LOVE the idea of the slice with salad at lunch. Hope you were able to get some sunshine yesterday to chase those winter doldrums.

BethFromDayton - GREAT job on facing down those donuts! Great system. Also for working on eating sitting down. I love setting a pretty table - nice plates, placemats, napkins, so always sit to eat, even at work (I bring in pretty plates, cloth napkin when I remember) Would that help?

IBelieveInMe - Know what you mean about going to bed with things cleared off - it clears the mind, too. Keep up the work with that - sounds like it's a sense of relief for you!

Tazzy - You're BRAVE with the ice - i hate it. Kudos for the good long walk again. Burning some calories tromping through all that snow. How long do your winters typically last - into April?

VioletDolphin83 - I have WW as my secondary plan, but mainly just the knowledge and info rather than to go to the meetings, in order to save $, too... Glad you've selected your plans that sound wise.

GardenerJoy - Take time to care for yourself, the weekend is almost here! I agree with you on the first steps with Becks ... need to practice that more myself.

MaryAnn - How has your streak of OP days been going - adding to it? Keep at it!

BootedKitty, OneByOne, and FutureFitChick - Hope you're all doing well - add one more day of success to the queue!

01-17-2013, 12:25 PM
Julia150: Thanks for the info on JC. Like I said, I will keep the idea on the back burner in case it is needed. My old back up diet was WW but I have lost nothing with it the last three times I tried
BethfromDayton: Great thought process on the donuts. There isn't a dieter on this forum that doesn't understand mental gymnastics when faced with a trigger food. Your resisting mantras are SOOOOO healthy. Credit.
Beverleyjoy: pain is very dificult for me to deal with as well. I am stronger than I know, though, and so are you.
BBE: What was the book you read for book club? Worthwhile?
Credit to our librarians gardenerjoy and bigchiefdavid: Just getting through the run and the day is a crowning success.

As for me: 100% OP yesterday for which I am so grateful. Trying hard not to forget that it is so much easier STAYING OP than getting OP. Food logged for the day. Maybe exercise, maybe not. Yesterday I was running around campus so frantically with my reading awards assembly that I took a misstep and fell off my shoe. My ankle is sprained - not disastrously but it is painful. the next six days off work will entirely be devoted to my 140 page thesis due Feb. 1. (Well, I will have to sneak in a few hugs with DS.)

01-17-2013, 06:22 PM
Good Evening Coaches and Buddies! And welcome to Jo/Veganasaurusrex
As I wrote in my introduction I'm vegetarian...and very happy of that.
Nationalparker..."Enjoy la bella vita" is your "motto", do you speak Italian? :-) Today I can add my success to this list, because my "non-dieting" week ends now: my official weight day is tomorrow morning and I'm sure I'll have lost at least 300 grams, almost half a kilo. I know this because counting calories from last friday till today I saved almost 3000 calories that is exactly half a kilo...slimming is mathematics! :dizzy: But my real success is that I didn't have cravings because also thanks to you all, my motivation is high.
I have to give myself credit for having excercised (I went to swimming pool twice) as planned and also for walking every day at lunch time like unplanned activity. And finally last night I re-wrote in .doc format on pc my ARC and other cards then printed them in pdf and sent it to my Kindle (a recent present received by my mate...wonderful!).
I would like to wish you all a great weekend "sabotating thoughts-less" if I can say that!

01-17-2013, 08:36 PM
Hi all!

Lex Awesome on the going vegan! What are your reasons? Mine were actually far more ethics than health related - I'm not sure I saw so many health benefits from it (and certainly no weight loss :P) but that's because I was doing it wrong. It IS possible to be vegan and eat plenty of junk food, as I can attest to. I think french fries became their own designated food group!

Onebyone Beautiful story about the music! I keep seeing people use the phrase "OP" - what does it mean? Thanks!

Maryann I'm sorry to hear about your ankle! I wish you a very speedy recovery.

Bootedkitty Thanks for the suggestions of ways to keep my ARC present and easily accessible - I find your motivation so inspiring!

My day went pretty well! I only read my ARC once, so far, but I'm making a mental note to go read it again as soon as I finish this post! I have eaten everything so far sitting down - but some of that was eating oatmeal in the car on the way to an early meeting. Certainly sitting but I'm not sure how mindful it was ;). I was on mindfulness today and really struggled. My oatmeal was in the car and then my lunch was at my desk. I made sure to pause each bite and actually take a drink of water in between - but then ended up working on stuff while eating so I got distracted. It certainly took forever to finish!

Today is the first day this week I didn't go to the gym (taking a day off for mental and physical rest). I did get my oil changed after work but I got home significantly earlier. This means a lag inbetween getting home and eating dinner. I am struggling hard with food cravings. However instead of snacking I decided to log on here and make a post, hoping that it would inspire me with some motivation (I did!)

I'm giving myself credit for reading my ARC, for eating while sitting, for resisting a donut shop this morning (didn't even go in while my coworker did, thanks to the awesome donut story earlier this week) and for resisting this bad snack craving right now! This too shall pass!

Tomorrow's step is choosing my coach - which I've done! So I'm skipping to Day 7 and thinking about arranging my environment. We don't really keep junk food in the house - I have much more trouble with eating it when I'm out. I did a quick purge and threw out stuff that was hanging around that wasn't so healthy. I was inspired by another poster here and made a rule of "no food from a gas station" and I think that'll help me a lot with eliminating unhealthy food.

Tomorrow I'm going to super commit to slow and mindful eating.

Thanks everyone for all your support!

01-17-2013, 08:51 PM
Hi all,
Plan kind of fell by the wayside, I did well all day until about 530 and then for some reason I agreed to go to Cici's pizza, it is a pizza buffet place. I lost all track, it was a one time thing. Lesson learned. It is funny how I felt so bad doing this,
Have a great night.
Take Care

01-17-2013, 09:59 PM
Beverlyjoy Thank you for the quote about giving food the power to make us feel better. So simple and true and difficult to change. Yes, credit for getting back on the scale and recognizing how you eat more when you are physically in pain (I hope I understand that right)
BethfromdaytonBelatedly want to say that I enjoyed your conversation with the doughnuts! Well done, and kudos for having the last word "I felt good leaving the room without having a doughut"
BillBlueEyes Question: Are sweets something you allow yourself when planned? I am projecting forward when I am maintaining...are you someone who doesn't stop at one brownie so it's best not to start? I'm very curious.

01-17-2013, 10:05 PM
Ann - If I'm going to go off track, I can think of fewer things I'd enjoy more than pizza. Hope it was good. It's done and you're on track again right now.

I am struggling to not snack tonight. I do this every time DH works nights. It's such an issue and thought I was in control. Dinner was large salad and a potato. No extra protein, so not too smart. Allotted snack eaten and savored. Now it's 9 and my kitchen is closed. CLOSED.

BootedKitty - I spoke enough Italian to "get by" when I lived in Naples YEARS ago but then we moved to Spain, and I pretty much supplanted the Italian with Spanish. Maybe I need to return for educational purposes, right? :) Good vibes to you for weigh in tomorrow!

01-17-2013, 10:16 PM
Hello Again.

*credit for getting to my WW meeting and seeing the scale go down to 255.4. I was 257.6 last week so -2.2lbs. Yay. It wasn't at all what I "knew was going to happen".

*credit for a workout session with Francesco my wii fit gold's gym dance workout coach. I did his 2nd of 3 workouts for me. *credit to Francesco for making them light, short and mostly fun and for making me break a slight sweat. Looking forwad to comletng this first round of 3 workouts by Sunday. * credit for 3 workouts done this week.

*credit for coking from scratch and *credit for sitting down to eat 100% even when I was testing a slice of potato from the crockpot. I Had it speared with my fork and was about to pop it into my mouth when I thought NO CHOICE GO SIT and I did and I tested it whilst sitting neatly on the futon. It was a tad underdone but my plan was adhered too. Yay.

veganasaurusrex Hi! OP=on plan. I ate my breakfast in the car today too. I was sitting down and that's what counted. I hate eating in the car when it's not in motion like on a road trip. Then I have to be carefu about mindlessly eating for sure. But I was having some food before heading to the ceramic room where it isn't wise to eat food because of the clay particles in the environment. Plus it's not a good plan to keep food in any art studio. I've heard lots of stories of peopl e drinking their paint water when they wanted their coffee or tea. Blech!

01-17-2013, 10:42 PM
Hey Coaches and Becksters,

Pretty much OP although we went to dinner tonight and we made a few micro changes. Nothing that would constitute a fall, more of an agreed upon switch with DW. Admittedly, it can be pretty tough to eat mindfully when your four-year-old is bouncing around in a restaurant booth--like meditating on a roller coaster.

Last week proved to be difficult without my DW, and I'm very glad and back on track now that she's returned from her business trip (it also helps that she's doing Beck). My fall, however, hasn't depressed me, which is fairly groundbreaking in my diet history. The CBT helps combat the sabotaging thoughts, so I've found it easier to forgive the sins of the father's fast food and pizza dinners. But back to strengthening my resistance muscles and weakening the giving-in muscles.

Currently, I'm reading the Beck section on emotional eating. Pretty sure that's something up my mental highway.

Until that time...

01-17-2013, 11:10 PM
LexxisI like the way you substitute your desire to order pizza with a compromise to have some in a controlled way. Perfect (if I don't get to the other thread I put away some old clutter this afternoon. #1 completed)
OnebyOneKudos on the extra exercise AND enjoying it!
NationalParkRangerOK now that is just cemented in my brain. You are now the Ranger in my mind. Do you think snacking is a companion when your husband is working nights? And best wishes on the writing
MaryAnnOuch on the ankle. Hope it heals fast! Thank you for repeating "it's easier to stay OP than get back OP" The more I hear it the more it sinks in.
BootedKittyBest wishes on official weigh in day

01-17-2013, 11:14 PM
Today is Day 10: Set a realistic goal. Somehow, I'm simultaneously thinking "lots of pounds" and "5 pounds is a good first goal--5 pounds at a time!"

I've had an OP day but didn't think through my plan well enough--higher calorie lunch and dinner than I should have put together. I threw an extra walk in this morning and it came in under my calorie target.

I'm starting to think more about the party we're having Saturday night. I'm going to make a list of what we're serving and decide what I can have, and make that my dinner. There are a whole bunch of frozen appetizers in my freezer that I want to try--and I'll know how much I can have of each before everyone gets here. I've also promised myself two raspberry shortbread bars (they're small)--they've been in the freezer, untouched, since before New Year's.

I didn't get a diet journal, but I think I'm going to create a file of many of my posts so that they're re-readable easily, including a few emails I've sent to myself from work.

Hope everyone has a great Friday.

01-17-2013, 11:21 PM
Lovely reading everyone's posts! I'll try for a longer post this weekend. Thanks to someone for pointing out that it's coming soon! I work from home so it shouldn't mean as much -- but it does!

WI: -0.55 kgs, Exercise: +50 775/1400 minutes for January, Food: 100%op, Read my Advantages and Responses: yes

01-18-2013, 05:24 AM
Diet Coaches/Buddies – Exercise was physical therapy, gym, and a walk to the library, CREDIT moi. My leg heals as expected; I continue to think that should be NOW, but mush onward. At gym I watched our gym's biggest, strongest, buffest guy working out with his GF - the best looking of all the females there, but far from the strongest or most toned. I tried to figure out the meaning of this, but only lost count of my dreaded lunges. Then I set a new personal record for taking every dumbbell that I used from the wrong place in the rack and returning it to the correct place – my contribution to fighting entropy. I wonder what sane people think about at gym.

Eating was on plan, CREDIT moi, until I had additional afternoon snack from my DW's infinite supply of trail mix - Ouch. My head was spinning about something and I didn't even think about Sabotaging Thoughts or Helpful Responses. Nor was I hungry, just stress. And it wasn't even serious stress. I did ignore the bowl of dark chocolates at physical therapy one more time. Those I saw as an off-plan lure easily thwarted with Not About Me.

onebyone – Kudos for the long walk to solve your dilemma - wish all life's issues could be resolved with an hour walk. My regards to Francesco. LOL at the image of you wandering about with a speared potato on a fork.

Joy (gardenerjoy) – I need me some of your "Food: 100%op."

Debbie (Lexxiss) – So neat, "I can plan ahead and enjoy something in moderation." Ouch for the reality of U.S. wasabi.

Beverlyjoy – Thanks for "eating will ultimately ALWAYS make you feel worse." Tattoo that on my brain also.

maryann - Ouch for that ankle, but welcome to the club of those getting reminded that mobility is nice to have. [Last book was Horseshoe Crabs and Velvet Worms - The Story of the Animals and Plants That Time Has Left Behind - I loved it, but it's dense and it helps to be curious about what was around and about some 50 million years ago.]

Ann (Newlifestyle) - A pizza buffet place wouldn't work for me. Congrats just for coming out alive, LOL.

BigchiefDavid – Yep, the old emotional eating was "up my mental highway" also.

nationalparker – That apple croustade sound yummy. Love reading about your trail walks. Kudos for recognizing that evenings without your DH are a challenge. [Next book is Moonbird - the saga of a Red Knot's migration 9000 miles from South America to the Canadian Arctic.]

Beth (bethFromDayton) – Five pounds is a terrific goal. Then a joy to decide another goal. Kudos for carefully planning your eating at your party.

Julia (Julia150) – I do well with sweets that I plan. E.g., I frequently plan to have one bite of DW's dessert when we go out, or one sweet item from a pot luck dinner. When I grab an unplanned sweet, my resistance seems to evaporate and I'm likely to grab another.

Kitty (Bootedkitty) – Walking and swimming both, Kudos. I agree that "slimming is mathematics" but sometimes my scale doesn't get the message right away.

Jo (veganasaurusrex) – That "lag in between getting home and eating dinner" is when I used to eat tons of cheese and crackers - without the slightest impact on my dinner. Kudos for going after that. "No food from a gas station" is a mantra of Joy (gardenerjoy).

Readers - chapter 2
What Really Makes You Eat

A Great Example of Helpful Thinking

If you're never had the experience of feeling proud of yourself for not eating, you're in for a wonderful surprise. Keep reading and do all the tasks in the Beck Diet Solution program. You'll not only lose weight, but also you'll be so glad that you learned how to control your sabotaging thinking so you can permanently control your eating.

Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), pg 32.

01-18-2013, 09:34 AM
Happy Friday! I posted yesterday to someone in the main weight loss support forum who was very frustrated after two weeks in and only lost two pounds, to not give up, that you're doing the right thing for your body, etc. I need to reread that reply this morning. My self-given official weigh in day is Saturday and I also check on Mondays to keep on track on the weekend. I was hoping to see a drop today, despite figuring I'd be up a little from water. No dip and my mind jumped immediately to the "i deserve" to see a drop on that dang scale (which torments me because it reads higher with me nekkid and cold than my dr. office with me clothed and warm - what stupid scale does that? Only one out to teach you to stay off the scale, I think.) ... So I'm sitting here thinking about the positives I'm doing and while the data from that scale didn't reward me that minute this morning, it surely will soon.

I ended up snacking a little last night but kept the calories at the upper end of my target range. I don't have a plan for dinner yet, but will make that this afternoon before I leave work. No winging it tonight. The huge cake is still in the kitchen area at work, but no choice. Plus, it's the frosting I don't like. I'm embarrassed to say that if it were the frosting I LIKED, I might not report success.

Goal - get out on the trail with the dog alone as soon as DH leaves for work.
Also roll out yoga mat and just GET STARTED with that. :) (How do I let restarting my yoga become a stresser?) b-r-e-a-t-h-e, signorina!

01-18-2013, 11:20 AM
Hi Coaches!

We switched around meals a bit yesterday but I tried to remain mindful. Pizza out for lunch ended up being healthier pizza at home, which was fine. Dinner at home ended up being dinner out (mexican). DH and I split an appetizer...I used to eat a whole one by myself. I travel later today and am quite busy tying up loose ends.

Jo(veganasaurasrex), my DH and I had been leaning vegetarian...purchasing meat only from local sources. Then DH got gout after a knee surgery and just said "done with meat" so I followed. As we started reading/educating ourselves I started to understand my stance with the ethical issues. Since I'm the cook...we lean towards vegan. When I'm shopping (usually WHFoods) I read labels and will buy w/o eggs as much as I can. I love that they have so many vegan options at their hot food bars.

:wave: everyone else! I need to get going here.

01-18-2013, 12:39 PM
nationalparker: we are both in the "no drop" boat today. Even though I logically tell myself, "You can't possibly lose everyday" it is still a let down. I think I am going to weigh twice a week like you. Everyday is too much in a losing phase.
onebyone: Congrats on the weigh in.
vegansaurasrexBelated welcome. everything we learn is pointing to the health of eating little to no meat. All summer I was on the Eat to Live plan which is tons and tons of fruits and veggies. I just couldn't follow it completely when school started but i should learned loads.
Bethfrom Dayton: Great job planning your party beforehand.

I am off to test out the ankle in step class. it feels much better today. I have to meet with a friend and then the rest of the day is working on my thesis. Still going strong with OP day #4 planned and logged.

01-18-2013, 01:48 PM
Hi everybody! Here I am again... finally the working week is finished! (Well, almost...I help a friend who owns a bar on Sunday morning..but I consider it a game more than working...).
Before writing about me I wanted to say:

Nationalparker allora conosci bene l'Italiano se hai vissuto in Italia??? :) and Veganasaurusrex/maryanne You went anyway to another nice country, I went to Barcelona and Madrid twice and I really enjoyed the experience there... anyway about our "beloved" scale, if it can help (just following the theory that "A trouble shared is a trouble halved") I really remained of the same weight for 1 or 2 months! And it happens many times while slimming. It's simply part of the process excpecially after the first months of slimming. Your body needs to "settle" (if I'm using this word correctly). You just have to reply to your sabotating thoughts about the scale as Dr.Beck teaches us. And this is one possibility. It happened to me and it happens to everybody. Then going on with my BDS experience I stopped slimming again, firstly I thought I was going on well, but then instead of supposing that that one was my lowest achievable weight I analyzed the situation and I noticed that actually I was a bit fooling myself, because it was true that I followed my food plan most of the time, but it was also true that I overate at least once a week and that was enough to make me stay at the same weight! In these cases I learned not to give up! Even after very bad and big happening of overeating I wrote down exacty what I ate and I started making new food plans for the following day in a way that i could save calories and compensate! I told myself I'm human and I can make mistakes, and I could learn from that experience finding out the triggers and eliminating them in some way. Now I'm not scared of the scale anymore, we are "in peace" and I weigh myself almost everyday. And it's very useful because you can notice that in one day you can have 1 or 2 kilos more but your dresses are fitting you in the same way because weight is really variable (correct word? Sorry for my mistakes).

About being vegetarian or vegan just a suggestion for whom is on the way to that: it was very nice and useful to me reading a book like "vegetarian for dummies". Because I learned that being vegetarian means not simply cutting down animal proteins (I did that the first time I tried to do that and I got to be anemic, and ended up eating very bad) but it's introducing and substituting them with a lot of vegetal proteins (legumes, wholemeal cereals, seeds like nuts, sesame, etc...). And to me it worked because my blood exam was perfect then! And basing always on the principle "fake it untill you make it" I can say I don't only crave for chocolate... :o but mostly for these good and healthy food! :carrot:

Well...that's it! Ah, great success this morning! 600 grams less than last week! Good job!
Ciao to everybody.

01-18-2013, 02:08 PM
Hi coaches/friends - yesterday was better than the day before. But, still I am not where I need to be. I did eat extra. I threw away DH's chipolte carmel corn after having some. However, I got on the scale today... I am giving myself credit for that. (stayed the same). I woke up today and wrote down my foodplan. This is always helpful. I am feeling more hopeful today about doing what I need to do to have some sanity around food.

The house smells so good. I am making stock from the Thanksgiving turkey. We can put it in the cold garage and skim the fat tomorrow and I"ll make some turkey soup - healthy style.

lexxiss/debbie - credit for finding a way to make it work with the pizza. A slice and a salad sounds great. Carry on.

onebyone - that unplanned walk sounds like it turned out to be terrific. Glad it worked out . Hooray for the scale going down at WW.

nationalparker - your walk/dinner/one slice of bread.. many credits. Awesome. I am a performing artist - telling stories (in the oral tradition - no books), do puppets, and sing children's songs. It's the most joyful job I could have ever imagined.

maryann - ouch on your sprained ankle. Glad you had a 100% day. Credits... awesome.

bootedkitty - wonderful that you will start your official food plan days... and you've already seen your weight go down. I am glad to hear that the Beck techniques are helpful for you. YAY

veganasaurus - I don't know if I"ve welcomed you yet... so. WELCOME!! Credit for reading your ARC and slowing down between bites. It all helps, for sure.

newlifestyle - hop right back on your plan and you'll be just fine!!

Julia credit for finding time to do some personals. It's not always easy to do so. It's good that you broke it up. Good thinking.

beth credit for planning ahead for your party!! Five pounds is a great goal. (look under my ticker!) It's more doable.

bigchiefdavid you said: it can be pretty tough to eat mindfully when your four-year-old is bouncing around in a restaurant booth--like meditating on a roller coaster. I love picturing this. Sounds like it all ended up well. Yes.. emotional eating... it's a big one for me too.

gardenerjoy - yes... love the weekends too!

billbe - credit for your walks and all the gym doing's! I like that you are still moving the dumbells. Glad you are healed enough to be doing all this. Ouch on the trail mix... major credit for passing on the chocolate. It seems everywhere I go... there are bowls of candy. Phooey. Carry on.

Have a great weekend everyone.

This came thru on Facebook today via the Beck Solution:
Friday Weekend Warm-up: If you go out to eat this weekend and think, “I need to get my money’s worth by eating everything on my plate,” remind yourself that cost of doing so (weight gain, not fitting into clothes, reinforcing bad habits, feeling overly full, getting off track, etc.) is MUCH greater than the cost of leaving food behind.

01-19-2013, 01:09 AM
Late night and writing fast...Stayed mostly on OP today, but dinner ended off plan: 1.5 slices of pizza and large salad. Not bad and I credit myself for not eating more, and although going off plan isn't good practice, when you lost the time to cook sometimes you have to make acceptable changes.

Swam today and it felt good and provided a useful metaphor. My lane lacked a line on the bottom, so often I would unintentionally veer over and clip my arm on the plastic floating line. Yep, I require guides and a plan. Without those resources, I veer off course.

Thanks Coaches and Becksters for giving me a line in the pool (much better than sand).

Until that time...

01-19-2013, 04:56 AM
Hello all,
I am here just reading posts not feeling like posting.
I went for a walk it was a very brisk walk so I felt great once I was done.
Food was on plan.
Have a great day.

01-19-2013, 05:30 AM
Hi Coaches!

My great food day (and plan) went by the wayside after I traveled yesterday and returned home (by myself) to my empty house. I had my planned dinner but went right into unplanned snacking before I finally recognized tired and went to bed. I will try again today with a written plan AND permission to go to bed early again tonight. I didn't feel like weighing this morning but did it anyway. credit.

01-19-2013, 06:41 AM
Diet Coaches/Buddies – Went for a walk, CREDIT moi, to discover that it's cold outside - Duh! Did my usual snooping to find that some new construction is much larger than I had thought. Guys were working seriously bundled up against the cold. I made my way home rather quickly. But we had no new snow and that from a few days ago is gone.

Eating was good enough, CREDIT moi. Still larger snacks than I had planned. Dinner was leftover mac-and-cheese that DW had made with a slightly different combination of cheeses - yummy. Fortunately, there was only enough for a modest serving for each of us. In my past life, I would have two or three servings. Despite the white flour noodles, mac-and-cheese did make it a vegetarian day.

Debbie (Lexxiss) – Neat idea to give yourself permission to go to bed early. Kudos for splitting that appetizer.

Beverlyjoy – Just love the smell of soup being made. Kudos for throwing away that chipotle caramel corn - that stuff is addictive.

maryann - Taking your ankle to step class is pretty aggressive physical therapy. Hope it responds happily.

Ann (Newlifestyle) - Kudos for a walk, Double Kudos for a brisk walk.

BigchiefDavid – Terrific analogy - Kudos for discovering "Yep, I require guides and a plan" while swimming.

nationalparker – What a gift - to dislike frosting. Yep, scales spend most of their day thinking of ways to torment us.

Kitty (Bootedkitty) – Congrats on those 600 grams gone forever. Kudos for recognizing that overeating once a week can counter an otherwise good food plan.

Readers - chapter 2
What Really Makes You Eat

the solution at a glance

Eating is not automatic. You can learn how to take control.
Many situations trigger thoughts about eating, but there are techniques that you can learn to avoid or minimize these triggers.
When you encounter a trigger, your thought determine whether you act in a productive way that strengthens your resistance muscle or in an unproductive way that strengthens your giving-in muscle.
Responding to your sabotaging thoughts is a skill that you can use for your lifetime to keep off excess weight permanently.
Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), pg 32.

01-19-2013, 10:24 AM
Finally - the weekend! And a long one for me, so I'm triply thankful. Managed to stay close to plan yesterday, but clearly not OP.
BigChiefDavid - Less than (fewer than? help!) two slices of pizza and salad is a major coup - i'm proud when I do that! Great job!! Love the imagery of the lane lines! You're doing great.

I'd chosen Saturday and Monday to be the days I check in on the scale to see how the week went and stay on track on the weekend... yesterday taught me to just hang tight and stay off on Friday - today was down nearly all of a pound, so took it and will keep on chugging. Did not get out to walk yesterday; ended up having to stay later at work, so will bundle up and take our dog out while the sun is shining. Made a scrumptious breakfast and was actually satisfied with about half of what I typically eat with this (farmer's scramble - everything is measured/counted and now I have more for tomorrow or DH.

Bill - Kudos for the vegetarian day! The mac and cheese sounds delish. A fave dish of mine yet a rare treat to be savored. Credits for your continued activity - how is your leg feeling now in general walking?

Lexiss/DebbieR - Thanks for posting what you did about the snacking. It makes me feel like I'm not the only one who is in an empty house and thinks, Hmmm... I don't understand mine since I'm typically not tired, and no one polices me anyway, but boredom perhaps for me.

As I'll be alone this evening, I'll be back later so don't mind me... to keep myself in check from the noshing...after I reread and rewrite my response cards.

01-19-2013, 11:31 AM
Good morning, Coaches.

I successfully navigated step class. I put no risers under the box and kept low impact on things like jumping jacks. Credit for icing afterwards. The ankle is stiff but reasonable. Yoga today to help stretch out the muscles.

I kept to my writing schedule. I enjoy the revisions of my new story "I Married the Incredible Hulk." Last semester's adviser said I had idiosyncratic sensibilities and a mordant sense of humor. I had to look up all those words. Once I did, I was alright with that. Food is logged for the day. As Always, I am amazed how I am simply not hungry when I follow the ZONE precisely.

BBE: Mac and Cheese is un muy grande rabbit hole food for me. I am impressed. I would have eaten DH's share.
Nationalparker: Congrats on saving half the food. That is a big deal.
Lexxiss: Thanks for reminding that food won't cure tire or angry or sad.

01-19-2013, 12:17 PM
Hi Everyone! My handicapped daughter, who is 13, is playing in a sled hockey tournament this weekend, so my time to post is short. Don't remember if I posted this yesterday or not, but the scale gave me wonderful data at my Thursday weigh-in! DOWN 4.2 pounds, and I really worked for it, so it feels great to get that encouragement! :carrot: I will use that information as motivation to keep up the good work on my program. I worked out 3 times during the past week, so there is still room for improvement in the coming week. I also received my Fitbit, which is helping me track steps taken and calories burned.

I noticed a lot of resistance to the principle of arranging my environment. I feel that I should be able to resist the temptations in my home environment, because they will always be here (with kids and a hubby, although hubby is working on weight loss, too). I want to do what I need to do in the long run from the beginning. Did ALL of you rearrange your environments and throw out all temptations? Our "snacks" are actually fairly healthy since we have been working on weight loss for a long time.

That's all I have time for now. We are headed back to the hockey arena for her next game. I will make my best effort to write personals later tonight. I hope all of you are doing well! :)

01-19-2013, 03:12 PM
Dear Buddies and Coaches,

Today was my official weigh-in day. The scale is down 5.5 pounds. It's hard for me to take credit. The voices in my head say "big deal, you always have a good loss the first week" "that's not really fat, just water" Am telling myself that "the loss is to be expected, you stayed OP all week, good job" and that's extra water you don't have to carry around".

I am not going to many individual messages to people but I do want you to know that I read your posts, I learn so much from you, I appreciate having this forum to learn from other people and reach out for the support we all need to change our food relationships.

My last posts were pretty disjointed. I was trying to respond to the posts that I read and kept getting interrupted. I decided to post what I'd written rather than lose it.

My last post was interrupted by a phone call from my sister who lives across the country. She and I are having very similar grieving feelings. Our grief over our father's passing are complicated by a lot of guilt feelings. Our father was not an easy person to love, nor is my mother. It was good emotionally for me to put those guilt feelings into words and say it out loud. It's still hard though. It's good to be able to share my grief with her.

I don't have the emotional energy to work through the Beck steps properly but I am using many of the concepts. I know I will need to do the steps, I may need to do them much slower. In the meantime, JC is planning my meals which is a good thing. I don't have much appetite but when I'm hungry at least I don't just cram unhealthy calorie laden junk in.

Lexxis Credit for recognizing that you were tired and went to sleep instead of continuing to snack!
Ann Me too. Reading posts and responding when I am able to energy wise. Big Hugs to you.
beth Good party planning!
Bill, dave, parker, kitty, IBelieve, and everyone...have a great weekend!
Off to make my weekend calls.

01-19-2013, 07:51 PM
I've been busy all day (mostly working on putting a floor outlet under my desk for power, ethernet, and USB). Party starts in 15 minutes. Just checking in here to give me strength and remind myself that I'm in control.

I walked this morning, I've been OP all day. I managed to put out the first round of food--pretzels, chips, pita bread, two kinds of cookies, apples and caramel, veggie tray--and didn't put a single bite in my mouth.

I've calculated what I get to eat of the appetizers (not heated yet), and pita bread and which two cookies, so I have a plan, and am also allowed one of something else that someone else brings--and that's at weight loss calories.

I re-read all my response cards just now (with DD reading over my shoulder). I host lots of parties, so I have to get good at eating under control at them. And then, when I have a success under my belt, I'll know I can do it again.

People are due here any minute! I can do this!

01-19-2013, 08:02 PM
BethSo proud of you for having a plan and reading your response cards! Have a wonderful time!

01-19-2013, 08:29 PM
IBelieveInMe and Julia - CONGRATS on the great progress this past week - whoohoo! Keep on keepin' on!

Beth - What a great preparation for your party - I'm looking forward to hearing how wonderful it all went.

Have had an OP day today - and felt great about it. Then I was cleaning in my closet and found my new zip off hiker pants and pulled them on. And struggled to button them. Even with my tummy sucked in. What a disappointment. SO, goal for March is to be back in them and ready for our first camping trip this spring (whenever it is...) But now I feel like such a failure. I was high then, and I've let it go even further.

01-19-2013, 10:22 PM

Had a great day yesterday. Walked for about 4 hours viewing the Frieda and Diego exhibit at the Art Gallery of Ontario. The exhibit is closing tomorrow so I just made it under the wire. On top of this I used the subway to get there and did this for the first time ever without DH. I was with a new ceramic guild friend who moved back to Canada after being away for 10years: 2 in Paris and 8 in China. She is more fearless than I am these days so I buddied up with her and came home feeing WAY better about living here. Getting downtown was a breeze once I get myself to the end/the top of the subway line. *credit for all that*

I was exhausted once I got home and we missed lunch and then I felt like only a light dinner but I ended up eating more *substantially* at a later hour: 9:30pm. My eating times are out of whack. And old bad "diet mentality" patterns are re-appearing. Like I ate light yesterday and was hungry and then thought "I ate so light and did so much I can have this stuff" and so I did even though I probably could have gone to bed the way I was feeling.... but actually, writing this, I don't know if I could have. I am assuming NO as I did eat, but I think I ate more because DH suggested I eat.

And today I went out super early to the guild to do a chore I've been putting off of a couple of months. I went out without eating and came home and then we didn't eat for a few more hours and then it felt like breakfast was lunch (I ate my first meal at 11:50am) and then we had dinner at 6:30 and I had seconds. And it was takeout cause I couldn't face cooking today. DH is still sick with the flu that will not go away so the whole house feels heavier than normal. I had planned to do some clay stuff at home as I brought my material back here with me but in the end I was just *tired*. I think I am fighting off a cold bug.

Anyway, I write all this just to note I need to get a grip on my food scheduling. What I am wrestling with is this:

I want to lose weight FAST
If I workout or do lots of exercise I wil lose weigh FAST
If I don't eat then I will lose weight FASTER
... (insert a few hours here when I should be eating something)...
I decide I *should* eat and then I overeat.
Then I think "you ruined it. you won't be losing anything this week even though you got a lot of exercise in"

I think this thought pattern has been with me for decades. It's SUPER:devil:sabotaging. I need to turn it around before it gets going.

01-20-2013, 01:23 AM
onebyone: Aren't we all capable of sabotaging thoughts? I can think of some possible self-responses; I'm sure others will come up with additional ideas (since I'm new to this)

I want to lose weight FAST
If I workout or do lots of exercise I will lose weigh FAST

We all want to lose weight fast, but that's now how weight loss works. When I've lost weight, will it really matter how fast I lost it? My goal is to lose weight and be thinner and healthier--however long that takes.

If I don't eat then I will lose weight FASTER

I've shown over and over again that this doesn't work for me. Maybe it works for some people, but it doesn't work for me. I regulate and control my food best when I eat regularly. I will eat three smaller meals [and snacks] and that will let me control my eating so that I can lose the weight I want to lose.

Then I think "you ruined it. you won't be losing anything this week even though you got a lot of exercise in"

I didn't ruin it. Sure, I slipped up. But this is one day. I can eat well the rest of today and all of tomorrow. I can eat to plan as well as exercise and I'll lose the weight the way I want to.

01-20-2013, 01:29 AM
Here's my after party report:

I'm calorie counting, but not to a specific plan, using myFitnessPal to track. I balance my calories throughout the day, and focus on fresh veggies, but eat meat and carbs. Today, at the party, I went 268 calories over. Because of what people brought, I didn't even heat some of what I planned to serve, and I had some of the brie puff pastry that someone brought.

However, 268 calories isn't that many over. It is way less than I normally would eat at one of our parties. I drank diet soda instead of alcopop, so that's even less there. 268 more than planned is still a 'weight loss' number--it's not even as high as maintenance.

Because I do like chips and things, I put all the open chips in a bag and sent it home with one of our guests. The uneaten cookies will go to work Monday. (Some guilt because it makes other people deal with the temptation.)

So, I made it through, and pretty unscathed. Next weekend, we're going to a weekend long party where there will be non-stop food. I'll have to work on my strategy for that.

On the non-food part, it was a fun party. We played a bunch of games, chatted a lot, and everyone seemed to have a great time.

01-20-2013, 02:02 AM
VioletDolphin83: Welcome! :)

veganasaurusrex: You said that lots of sabotaging thoughts are stopping you from getting through all of the steps. What types of thoughts are you having? Which steps have been the most difficult for you? I, too, notice resistance to some of the principles. My tips for eating slowly and mindfully are to first make yourself sit down to eat. Then, focus on the flavor and texture of the food and put your fork down in between bites to make the meal last longer (so that your brain has time to recognize that you are full). Finally, do not put another bite in your mouth until you are finished with the first one.

Julia150: I am so happy to hear that you made an appointment with a counselor! Much CREDIT to you for that and for participating in the clutter group, too! I wish you much success with your counseling! You are doing the right thing by reaching out for help. :hug:

Newlifestyle (Ann): CREDIT to you for reaching out to a counselor as well! I hope you will find it very helpful. :hug:

bethFromDayton: That is so great that you "feel more confident about this path than (you) ever have before!" You are doing so well! Keep up the good work! :)

Tazzy: Tracking my food is helping me, too. Yes, it makes me think twice before putting any bites into my mouth. Also makes me realize how all of my "little" snacking was adding up to too many calories.

Beverlyjoy: What type of performer are you? I loved your Think Thin Thursday tip! I am making a response card out of it. Thanks for sharing!

onebyone: Your workouts "with Francesco" sound so....... exciting and mysterious! :lol: What does this "Francesco" look like?!? Do tell! You mentioned that you used to be a writer. My daughter (who has Spina Bifida) loves to write and is quite talented at it. Any tips for encouraging her writing? Why did you find it to be so lonely? Just curious.

maryann: I absolutely LOVE your image of "mental gymnastics" when faced with a trigger food! If I could lose a pound for each time I "exercise" my mental gymnastics, I'd be super thin!!! :lol: I hope your ankle is feeling a bit better by now. Take good care of yourself!

Bootedkitty: Way to go on walking every day at lunch time and swimming twice last week!!! That is great! I love your wish for all of us to have a "sabotaging thoughts-less weekend!" :lol:

nationalparker: About your snacking when DH works nights: Could you try to break the association by linking another self-care behavior to him working nights? A warm bubble bath? Soothing music? A walk around the block with a friend? Please know that you are NOT a failure!!! You just had a relapse. We can all relate. Just start right where you are ~ now ~ and take things one day, one meal, and one workout at a time. Remember that it is about PROGRESS, and NOT perfection. You will get there!!! :hug:

BigchiefDavid: That is great and must be so helpful that your wife is doing Beck, too!

BillBlueEyes: Just curious: What are you doing PT for? I hope all is well with you!

01-20-2013, 02:11 AM
Hey Coaches and fellow Becksters,

I shopped for new jeans today with strict instructions from DW: straight leg, dark blue or recessed and not baggy. I pulled it off and got a bargain too, which is good because--yes, this might be a little overly positive fortune telling--I doubt they fit in a month. Credit moi.

I went swimming again today, and I'm setting a slower pace than previously. This allows me to keep going with fewer rest stops and puts me into a meditative state. Very enjoyable. We ate out tonight, but it really wasn't too challenging. I ate mindfully, enjoyed the food thoroughly and was satisfied. Nowadays, I'm impressed when restaurants serve moderately-sized portions; makes life easier.

The beginning of the week brought some difficult days with eating off plan (or no plan to be perfectly honest) but the new CBT techniques and this board helped me keep going. Tomorrow, we're going with the kids to an asado (Argentinian BBQ), and I will fill up a box of response cards to get ready for it.

Nationalparker: you'll get there and those pants will look and feel great when you're hiking in them. Very jealous of your brisk walks with your dog.

BBE: starting a yoga class at my wife's PT clinic next Thursday night. Not a bad idea to have a PT at the scene when attempting to twist myself into mindful pretzel.

I hope everybody has a successful weekend.

Until that time...

01-20-2013, 05:54 AM
Diet Coaches/Buddies – DW and I saw the movie, Amour. WOW - really moving. I don't recommend it for anyone over 50 because the reality is too personal to watch. I don't recommend it for anyone under 50 because it's just painful. Be warned that going is like being whacked upside the head with a two by four.

I no longer eat movie popcorn, but was drawn by the sign promising FREE refills. Are you supposed to get up during the movie disturbing the crowd, walk to the line at the refreshment center while missing the movie, and return to disturb the crowd again? What if everyone did this? What is the probability that everyone will go at approximately the same time since they're eating popcorn at about the same rate? How long will the wait at the refreshment stand be then? Elsewhere, I had the opportunity to snack on some good cheeses and crackers along with some dark-chocolate dipped cookies. Both of these are among my favorite things. They weren't on my plan. I also knew that if I started, I'd feel permission to continue to nibble. So, I just said, Not About Me, and continued talking to my friends. CREDIT moi.

onebyone – My goodness - you don't visit an art gallery, you consume it. Kudos for all the walking. And SUPER Kudos for recognizing those "SUPER sabotaging" Thoughts. By-the-by, do you know that Canada just minted a new C$20 bill with a maple leaf on it . . . an invasive Norway Maple leaf instead of the cherished Sugar Maple leaf?

maryann - Wowed by "idiosyncratic sensibilities and a mordant sense of humor" - what a nice thing to say.

BigchiefDavid – Kudos for the self confidence to do a little "positive fortune telling." Good luck with that Argentinian BBQ. It's difficult for me to face boundless meat at a restaurant even though I can go to a friend’s house and not try to eat everything on his grill. LOL at having Physical Therapy backup for your yoga.

nationalparker – Farmer's scramble does sound "scrumptious ." [Leg feeling closer to normal; walking is OK for about two miles before the ankle tires. PT says I'm right on track. Thanks for asking.]

Beth (bethFromDayton) – Terrific success at your party - Kudos for sure.

IBelieveInMe2 – I've arranged my environment by putting the stuff that tempts me out of sight. It helps me to have to go dig out my DW's trail mix rather than just dip into a visible bowl. We used to keep M&M's on the living room mantle and I'd dip each time I passed. Does your DD play ice sled hockey or inline sled hockey? [My Physical Therapy exercises stretch the Range of Motion (ROM) for my foot and stress lifting myself. I particularly like standing on one foot with my eyes closed because I'm lousy at it, LOL.]

Julia (Julia150) – Yep, Kudos for "you stayed OP all week, good job" - it's so easy to denigrate our due credits with the word "expected."

Readers - chapter 3
How Thin People Think

Have you ever wondered why you can't lose weight or keep off the weigh you've lost? You certainly know many people who don't struggle with eating the way you do. Are you different? You probably are, but not necessarily for the reasons you think. Consider the following questions:
Do you sometimes eat even when you're not really hungry? In other words, can you easily tell the difference between being hungry and just wanting to eat?
Are you sometimes concerned that you might not have an opportunity to eat?
Do you sometimes eat past the point of mild fulness?
Do you fool yourself about your eating? In other words, do you sometimes tell yourself that it "won't matter" if you eat a small piece of something you're not supposed to eat?
. . .. . .

Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), pg 33.

01-20-2013, 07:20 AM
Hi Coaches!

I stuck with my plan yesterday and *poof* weight was down this morning. credit. Yesterday's plan is still written on paper and I'm going to follow it again. It's alot easier w/o DH. It DID occur to me that I don't always have to eat the same supper that I prepare for him. Will meditate on that.

BillBlueEyes, I always love when you say "Not About Me". Great job putting it into practice.

BigchiefDavid, lots of credits...tweaking to find an "enjoyable" swim. Yay for finding CBT techniques to get back on track!

IBelieveInMe2, yay for WL as a result of your working really hard for it! Regarding "arranging your environment"….I, too, have a cupboard for DH's many snacks. I rarely open those cupboards except when I restock. I also have "my cupboard". It's a place he never looks and I put my healthier options there. I had previous frustration when he would eat all my approved snacks leaving none for me. I do take extreme measures if something is causing me problems. I'm actually going to pitch some ice cream that has been around awhile. I don't need it's space in my freezer or my head right now.

BethfromDayton, such a strategy for success...sending all the opened chips home with others and making a Monday plan for cookies! Kudos for thinking about your next weekend strategy now.

onebyone, yay for lots of exercise with the added benefit of feeling much better about where you live. I relate to the old diet patterns. My rule I try to never break is I don't leave the house before having breakfast. It seems to help me to keep the rest of my meals more on track during busy times.

nationalparker, keep up the good work! You'll be in those hiker pants comfortably before long!

Julia, kudos for WL...for giving yourself credit and for countering the sabotaging thoughts surrounding your weightloss.

MaryAnn, yay for staying in your Zone and for recognizing how it affects your hunger levels.

Kitty(Bootedkitty), thanks for positive wishes and kudos on 600 grams gone!

01-20-2013, 12:15 PM
Good Morning, Coaches.

DH and DS went up to the cabin so I can continue to revise my theses. I am still on my self imposed schedule. Somedays it feels like I am just wasting me time with silliness, sometimes it feels too hard to finish. I told myself today "Enjoy the quiet steadiness of this day given to me." i know it sounds strange but sometimes I feel tremendous guilt about my life being so good--I could be working in the salt mines of India for 12 hours (or something like that.) The truth is the guilt and the overwhelm help nobody. So much of this is tied to being raised in an Alcoholic home. I have survivor's guilt that my life isn't crazy. I have trouble relaxing when there is no drama because drama is normal. Also, drama gives me "permission" to eat like I want to eat.

The solution is to allow myself to be quiet even when QUIET makes me anxious. Eventually,if I stay OP, take care of the business of the day step by step, and give credit to myself, I will settle into peace. Yesterday (for 30 minutes) I hopped off plan with a pack of Reese's. I know I was experiencing the emotions I just described. But I have been back OP for over 12 hours now. The day is planned, my weight is one pound below ticker and I am excited for the day to come.

Julia150: As you can see by reading my posts, the ramifications of unhealthy families last a lifetime. I am no longer a child but I feel the childhood disappointment of having a father with limited emotional capability. Be gentle with your self. No feeling is ever wrong. Imagine a little girl and how vulnerable she is. That is how vulnerable you are. What would you say to that sad little girl?
IBelieveInMe2: About environment. I did struggle with a little about what to buy and serve my boy and husband. I won't be a good "cook" if I don't do white pasta, white bread, white rice etc... (It just tastes better, right?) In the end, I came to a compromise. I only make healthy, balanced meals. If I have white rice, I have a fruit and a veggie as well. I cut way back on red meat (for a farmer husband it was a big deal) I count in my head how many fruits and veggies DS has had in a day. I don't have any unhealthy snacks in the house unless someone has baked something, then I keep them in the freezer and stick one in my boy's lunch. I have a long standing rule--if I begin to compulsively overeat something I immediately (even if there is almost a whole bag left) pour dishwashing soap on it and throw it away. ( I learned this from Beverleyjoy). I knew I must be brave and do things differently than "other moms." DH has a history of diabetes in his family and is overweight. Chances are DS will have to fight food at some point in his life since both parents have had to. As a result of all my decisions, I am happy to say DS is a terrific eater--loves fruits and veggies, will try anything and stops eating a bowl of ice cream if he gets full. Yay for our team!

01-20-2013, 02:03 PM
Good Morning Everyone!

I didn't realize it had been 4 days since I posted. Really busy at work with 3 big events yesterday. Had a good week OP, tracked everything, even the small bites when I thought they didn't matter. Down 1.2 today so I was able to add another 5 pound sunny face to my tracker!

I've been thinking alot about cleaning out my pantry, it's a disaster zone right now and I have the desire to do it today so I'm going to make this posting short and start working on that before I lose my initiative.

I'll try to get back later for personals. Now that the NHL hockey is back on I should be able to get to use the desktop computer as DH will be watching games in the other room.

Happy Sunday!

01-20-2013, 02:46 PM
OnebyOne I say all the things you do, lose weight FAST, try to do much more exercise that I EVER do (that never lasts) Eat less, lose fast and end up the same place I always have. I wish I had some advice for you. Beth had some good responses.
BillBELoved your recommendation for Amour, it sounds like a movie I should avoid. I don't need to be any sadder than I am. The free refill popcorn is such a marketing ploy, how many people want to walk out of a movie to get more popcorn. If very many people did it movies would be so disrupted. We went to Zero Dark Thirty on friday night. I don't know how I feel about it. I am not tolerating so much violence well anymore. Hard to find a movie without it. Kudos for skipping the unneeded snacks.
Tazzy Congrats on another 5! And staying with your plan.
NationalParker I'm so sorry about your disappointment about the hiking pants. I know how that feels. But.....1)you can at least get the pants on 2)You are going in the right direction to wear them comfortably 3) I'm sending you a hug :)
Lexxis It's hard to stick to your plan when you have to make 2 meals. I have an easier time when I only have to deal with my own meals. DH and DD worked together last night on their dinner while I did my thing seperately. Kudos on the successful day!
Beth- Congrats on a successful party! Kudos for giving yourself credit for having a reasonable amount and not beating yourself for going over your plan! For me that would be a big deal. I'm really good at beating myself up if I don't do something "perfectly"
Dave- Good idea with buying bargin jeans, they'll be falling down next month. Envious of your swimming routine. Keep up the plan.
MaryanneThank you for your thoughtful advice. I'm sorry that you grew up in chaos. I admire your recognition for what issues it left you with and finding a way to peace. I grew up in a home with 2 parents who didn't know how to show much affection. I don't think my mother hugged me after I was little until I was much older. In fact, it's still pretty rare and uncomfortable for her. The only time I remember my dad hugging me was when I graduated HS. I know both my parents loved me and I also know that they didn't know how to express it. I can recognize the things they did that expressed their love but it's not the same as overt affection and verbally. Oh well, there's nothing I can do about that but let my kids, husband, extended family know that I love them in no uncertain terms. I was lucky to marry into a family that gives and shows their love in no uncertain terms. Enjoy your peaceful quiet weekend.
IBeleiveInMeArent' you the one who earlier said you usually eat standing up? If so, you are really working at it and doing well. Kudos!

All about me in next post

01-20-2013, 04:03 PM
Yesterday was a day off of the JC preplanned meals. I didn't eat breakfast until late (no appetite). So I planned an evening meal to fulfill my calorie limit. I had 2 pieces of pizza and a large green salad. I cooked a whole pizza AND ONLY ATE MY 2 PLANNED PIECES <happy dance!!> The rest went into the fridge for DH and DD to have today. I cut the pizza into small pieces and enjoyed every bite.
Bad news: The counselor I tried to make an appointment with hasn't returned my call. I'll try again tomorrow.
Good news: 1)I got a call from an old friend last night and talked to her for 1.5 hours about everything. She's married to a relative and knows all about my family. She is wonderful to talk with.
2) I was down .5 pounds today staying within my calorie limit albeit not a very balanced menu.
3) Some beloved family will be returning to the area from across the country in a few months. Even though they are still a few hours away driving, I am very happy.
4) DH and I are going to take a 4 day weekend away to a sunny place in February. (if all works out)

I have no appetite today. I just couldn't make myself eat so I drank a protein shake. I am going to be gentle with myself, it will get better.


01-20-2013, 04:33 PM
Quick check in before I head over to the asado (bbq). To combat my sabotaging thought of wanting to eat an entire cow at this event, I'm simply changing the name and raison d'etre for the party. "Although I'll be tempted to stand near the grill and mindlessly overeat, the party is for Marshall (my four-year-old son) and my job is to chase him around and snap as many cute photos as possible with my new camera. If I do that, I'll stick to my diet plan and I'll be a good dad."

Let's see if that works.

Until that time, Coaches and Fellow Becksters...

01-20-2013, 07:34 PM
Throughly enjoying my Sunday - knowing that I'm on holiday tomorrow as well. No Sunday night work stress creeping in. It's so apparent, that now I realize I need to deal with that on a regular Sunday. I can't lose even part of a day off, thinking about the return to work and what that holds on Monday.

OP day today! Tried a new recipe for dinner (DH is working his last night, so I made it up midafternoon so it'd be all ready in fridge) and put it all through a recipe calculator to count it correctly. It came out wonderful (mini bbq cheddar turkey meatloaves). Normally I won't touch meatloaf with a pole, but DH does a great one and I figured I could try to make a different turkey one. Success. Hope he likes it, too, as I'll make again. Went light at lunch and did some meal prep for later in the week. I swear I'd be a happy 1950s mom :) complete with apron, heels and pearls Mrs. Cleaver. Don't judge me - ha!

Now to stick to my plan for the rest of the night! And haul out that yoga mat during Downton Abbey.

01-20-2013, 11:26 PM
Hi coaches... checking in. Have had a busy weekend. On Saturday my mom came over for pizza. I had only two squares and some salad.

Today some friends (and former neighbors) came over. Our one friend has recently had heart surgery. So, I had some healthy turkey soup, veggies & dip, strawberries and lite cool whip. When they got to our house his wife brought the fixin's for this potatoes baked with cheese, onions, black beans, etc. We were watching the football playoffs. My friend who had the heart surgery wanted chicken wings from the sports bar not too far away. "Say what?" - I am thinking to myself. What about my healthy food. It turns out that he had a valve fixed and doesn't really need to worry about fats, etc. His cholesterol is 145 and all other labs are fine. Who knew?? (Not me). I did eat a portion of the potatoes and veggies. No one wanted the turkey soup. Oh well. Kind of strange.

Glad tomorrow is Monday and I'll be back in more of my 'food comfort zone'... if there really is such a place.

Ibelieveinme - I am a performing artist that tells stories in the oral tradition (no books), puppets and singing children's songs too. Very joyful.

Hope you had a good weekend.

01-21-2013, 06:39 AM
Hi Coaches!

Another day OP and the scale moves down. Oh well, for holiday weight gain but I have given myself credit for being 10 pounds lower starting this year over last. It is progress. I am enjoying being by myself and am content to just continue to use my one written food plan and enjoy the same thing everyday (without cooking). I bought a pineapple and it is so delicious. I read about it's nutritional benefits and there are many. It's very high in vitamin c.

Beverlyjoy, my DH and I would have loved your soup over the wings. I wish we were closer. After all the holiday foods that had been at work I brought a dozen little clementines in for my coworkers. They sat for days and no one ate them but me. Finally, I just took them back home. I can't control what others eat but I know I need to stay on the path to health. credit for making your wonderful soup and it's nice that it freezes so well.

BillBlueEyes, yesterday I used "Not About Me" every time I triggered with food at work. I didn't eat one bite. Thx.

nationalparker, kudos for recognizing your lack of stress on Sunday and how you could carry that forward in the future.

BigChiefDavid, great distraction technique...taking cute photos of DS.

Julia, yay for only your planned pieces of pizza!

Tazzy, kudos for meeting another 5# goal!

MaryAnn, "Enjoy the quiet steadiness of this day given to me". Wonderful...I understand survivor's guilt. Yay for jumping right back on plan after only 30 minutes!

01-21-2013, 07:29 AM
Diet Coaches/Buddies – A terrific pair of walks in 40 degree January sunshine, CREDIT moi. Each was the right length before my foot complains. My physical therapist says to listen to my foot. I checked out a new house under construction - more like a mansion - to note some fancy iron railings. They're complex like French art nouveau. Nothing like being a voyeur to help keep interested in one's exercise.

Faced some snack foods that I hadn't planned to eat. I sampled the guacamole - a fav - then moved away from the food, CREDIT moi. It was good guacamole and I wanted lots of it. Now I'm glad that I had it since the New England Patriots lost last night so won't be going to the Super Bowl, where the quac would flow.

Debbie (Lexxiss) – Congrats on a little weigh down to lift the spirits.

Beverlyjoy – Drooling - you can send that turkey soup over here. My heart was saved by my marriage yesterday. I didn't watch the fourth quarter of the New England Patriots football game when Downton Abbey started. I was spared watching a painful loss. Sometimes good deeds are rewarded.

maryann - Moved by the sentence, "guilt and the overwhelm help nobody." Kudos for jumping right back on the wagon.

Tazzy - Congrats for that new 5 pound sunny face. Yours is the first positive sentence I've read lately about the NHL, LOL.

BigchiefDavid – Neat plan to chase your DS when whole cows are BBQing under your nose. Kudos for making a plan in advance.

nationalparker – LOL at your image of a 1950's mom. Neat to plan your yoga for Downton Abbey. I'm a bit shocked that Lord Grantham is becoming exposed as such a dinosaur. I so want a butler to run my house.

Julia (Julia150) – Super demo that you can have a favorite food - in planned moderation. Kudos. I love finding cold pizza in the fridge that I can have for breakfast.

Readers - chapter 3
How Thin People Think

Consider the following questions:
. . .. . .
Do you comfort yourself with food?
If the scale goes up, do you sometimes tell yourself that it "won't matter" if you eat a small piece of something you're not supposed to eat?
Do you sometimes eat because it doesn't feel fair that you can't eat just like everyone else?
Do you stop dieting as soon as you've lost weight?
If you answered yes to any of these questions, then you possess characteristics that can make dieting difficult.

Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), pg 33.

01-21-2013, 10:14 AM
Well, in response to Bill's posting of How Thin People Think, that would be a Yes, Yes, Yes and No. Phooey.

Looks like a substantial area is getting hammered with frigid temps and some snow. The winds have been whipping here at 20-30 mph and light snow is just going horizontal. Very thankful that I have a holiday day today. DH finished his last night shift this series and will sleep until 1 or so, then try to get rolling. 9-1 isn't enough time in my book, so I might "forget" to wake him. I also like the solitude a bit with the pets, crummy weather day and a pile of magazines and books to plunder. I feel so rich when I have a stack of things waiting to be read. We have a wonderful library system here - anything in the holdings I can request and it's delivered to my library of choice for free. I shamelessly take advantage of that weekly. I had to break myself from considering reading time to be also eating time. Switched to a cup of tea for when I need that comfort.

If everyone keeps posting about pizza, I think I must make pizza this week. I found a recipe for no knead yeast dough, which is calling out to me to make a pizza margherita. Power of suggestion. (Why doesn't it work for me when everyone talks about activity?)

BillBlueEyes - Many credits for your walks yesterday, taking advantage of the fleeting January sunshine. I LOVE iron railings and fences - a holdover from growing up overseas. though I do LKremember when we moved back to the States, I couldn't get over the lack of concrete walls with broken bottles plastered to the top. I thought every place had that. Laughed out loud at your line to BeverlyJoy that your marriage saved your heart by missing the fourth quarter in favor of D.A. :)

Lexiss - Great job for the work you're doing to get that scale to move down - and to be starting this year lighter than last! Kudos. Pineapple sounds good - that went on my marketing list - thanks for sharing.

BigChiefDavid - Looking forward to hearing how the birthday party went!

Sad to say but I need to go back and reread some of the notes because I'm mixing up who is doing what! Will check back in after lunch to stay on track, hopefully.

01-21-2013, 01:16 PM
Good Morning, Coaches.

Yesterday was terrific. Credit for exercise, OP etc... one extra snack, sticking to my writing schedule and grocery shopping for healthy food. Today's food is logged.I will have more writing and I just finished step class. Weight is a little higher but that is because of, I'm sure. my giant bowl of soup and starting to regularly exercise again. That always brings me up a pound while my muscles settle in. Just information and I feel very successful this week.

I think I am losing my movie watching muscle. I try to watch a couple of On Demands - - The Queen and To Rome with Love (Woody Allen) both were so boring I couldn't even finish them.

Nationalparker: Listening to your meatloaf prep, I am reminded how much effort and time must be put into healthy eating. That is just the way it is

BBE: Condolences on the Patriots. Iw ill still be subjected to guar since the 49ers were successful.

Lexxiss: I wish I could say I am ten pounds down from last year. I am five pounds up. Still we are both here and working the program.

01-21-2013, 02:31 PM
BillBlueEyes: My daughter plays ICE sled hockey. They played (and lost) in the championship game in their weekend tournament, and came in 2nd place. She absolutely loves hockey, and since we discovered sled hockey, she has been in heaven finally having a sport of her own to play. :)

Thank you to those of you who commented on removing trigger foods from your home environment. Your ideas are helpful.

Well, we barely lasted 2 weeks after the loss of our Golden before we went and bought a NEW PUPPY Friday night!!! :) She is a Clumber Spaniel ~ white with little brown specks on her nose ~ and we named her Lucy. Her "big brothers," Griffin and Lucky, were a bit surprised when we came home with her late Friday night, but they are tolerating her well.

In addition to taking care of the new pup, I was busy with the sled hockey tournament all day Saturday and Sunday, but managed to get in pretty healthy meals on the go. I missed not spending as much time and effort on weight loss ideas, but mentally reviewed the Beck principles and held them forefront in my mind. Still reviewed my Advantages Response Card (ARC) each day. Last night, after the tourney was over, I revisited the Beck book and moved on with Day 9 (Select an Exercise Plan) and 10 (Set a Realistic Goal). Today is Day 11 ~ Differentiate Between Hunger, Desire, and Cravings. Such an important concept and one that I have struggled with. I will be working hard on this principle in the days and months ahead.

Haven't worked out in several days, so it is time to go walk on the TreadClimber and Treadmill! Best of luck to everyone in the week ahead! :wave:

01-21-2013, 06:02 PM
Hi coaches and time today for reading you quietly! ;-( I had a good weekend because I stayed OP at my parents home for sunday lunch, but I got off track last night at "aperitivo" with friends...uffffffffffff!!!! Ok, that disappointment passed quickly, since I walked today at lunchtime, I went to swimming pool after work and swam for 3 kilometres (1,863 miles) and above all today I saved a lot of calories to compensate with the too many calories introduced last night! So I have to give myself credits and keep on staying on track...friday weighing in getting close.... :-)
Baci baci to everybody and...stay motivated!

01-21-2013, 06:34 PM
Hi Everyone,

Well the pantry took 6 hours to empty, clean, put down shelf paper and restock. But man it sure looks better, even DH commented on how much space there was. No time for personals last night after all.

Heading to the gym on the way home from work so will try again tonight to get back here.

01-21-2013, 06:52 PM
Hello all,
I am still on the wagon, one foot is out but I am faking it til I make it.
A lot of good discussion here, thanks for helping me to think things through.
I appreciate you all.
Take Care

01-21-2013, 08:09 PM
Hi.. checking in. Today is going well.

Bitterly cold and taking my mom to her appointments. She is going to be 90 July 4th. She has more good days than bad. I am grateful for that.

Tomorrow I go and check in with my registered dietician. I think I am a few pounds higher than last visit. For me it was holidays and then back pain that effected my eating. For a fleeting moment I thought I'd cancel, reschedule and 'buckle down' to lose the weight before I see her. But, really - that's disordered thinking around food. I am trying to learn to avoid going down that road. She will probably have helpful suggestions. I will see her in the morning.

Ann - hold on tight and your faking it will get you through. Glad you posted.

tazzy - credit for cleaning the cupboards!!! PLanning for the gym is great.

bootedkitty - credit for staying on plan with parents. OOPs with other. GREAT credits with all the exercise. Carry on.

ibeliveinme - sled hockey sounds so fun. I am glad you have a new pup to bring some puppy joy to your house. Credit for moving forward in the Beck book and techniques. You are doing so well.

maryann - so nice to see that word 'terrific' in front of your day. Many credits.

nationalparker - credit switching reading and eating!

billbe - glad your ankle/leg isn't complaining too, too much. Nice to see that new home emerge. Sorry about your Patriots. Seems like everyone is watching Downtown Abbey and loves. I am going to check it out. Credit for just a taste of the guacamole and then walking away.

lexxis/debbie - MAJOR CREDIT for being ten pounds less that a year ago. Great. You are living it. Yes.. you and Billbe should have been at my house for Turkey Soup!!!

Hoping everyone had a great day.

01-21-2013, 09:18 PM
Greetings coaches/buddies:
I am pleased to report a good day!Let's see...I was able to get a REFUND on the airplane tickets my son didn't use for Christmas because of going to my dad's funeral. The first customer service person pretty much said "too bad". She said the tickets could be used at another time but only by him even though I paid for them, even though this airline is discontinuing service to his city. I asked for another phone number for someone else to talk to. I called this morning and after I explained what had happened she gave me a refund!! What a relief! Now I can use that money for my winter getaway flight!
The therapist/counselor that I left a message for last week called to schedule an appointment!! I think I left a message last Wednesday, I was getting discouraged and ready to give up on her. I saw her about 15 years ago. I am hopeful that this will help.
Ran errands with DD, got groceries and had official weigh-in at JC. I was 7.5 pounds less than my last appointment 10 days ago. My counselor there said as soon as she saw me, she could see a differnce in my face. (i.e. smaller)! I
I don't remember who said this but I repeated it to her. She liked it alot and said she is going to use it with her other clients. It had to do with missing your exit and instead of turning around you continued to go the wrong way.
If someone could claim posting this I'd love it. I don't express it as well as it was originally and would like to put it better for her. I'll go look for it :) too.

BeverlyJoy- Kudos for not cancelling the appointment. I have been known to do similar things because of weight. I bet you will get good tips.

Tazzy- I'm jealous of your clean pantry! I don't have a pantry but a lot of shelves that are a mess. Big credit to you.

IBelieveInMe-Congrats on the new addition to your family. Great job staying on plan when you are so busy. That's hard to do especially when some events have lots of temptations.

BillBE Thank you for the chapter 3 quote with questions. I must be making some progress because my yes answers have turned into "occasionally" for the first 3 but still an emphatic groaning "yes" on #4.

Ann-so glad you are hanging in there. I'm happy to see that you are able fake it and that you are here. You are in my thoughts as we are both going through difficult times.

Lexxiss-Credit for starting the year lighter. You are an inspiration to me. You are so conscious of healthy food. With all your activities, it amazes me that someone can stick to healthy eating. Major Kudos and thanks for setting an example for me.

MaryAnne-Indeed, great day for you. I'm so happy to see others giving themselves credit for so many positive thing.

Beth-didn't see you here today but thinking of you.

NationalParkerI agree with MaryAnn about the effort needed somethimes for healthy food. I hope your turkey meat loaf is wonderful and if you like it alot, I'd love to have a recipie!

Till tomorrow I am

01-21-2013, 09:38 PM
FOUND IT! Thank you again NationalParker
I am on an email listing from Dr. Beck's e-mail and today's email points out that we should never assume we'll get back on track LATER - it might take a few days, few weeks, a month, a year or more to actually get back to our healthy eating habits after a slip... it goes on to say:

If you were walking down a flight of stairs and stumbled down a few, would you think, "Well, I've really blown it now!" and throw yourself down the rest?

If you were washing your fine china and dropped a plate, would you throw the rest of your plates on the floor?

If you were driving on the highway and missed your exit, would you continue to drive 5 more hours in the wrong direction?

I loved these - as one time I had a WW leader who asked us out of the blue what we'd do if we stumbled getting out of bed - would we lay there the rest of the day? Of course not :) but it was a great visual for me, as are these.

01-21-2013, 11:44 PM
Hey Coaches and Becksters,

The asado (BBQ) strategy worked, and I shot some good pics. I weighed in today--I find weighing in on a Monday has made me more mindful and responsible about weekend eating--and I'm down an additional 2.5 pounds. Credit moi! I stayed mostly OP today and when I was off, it was a matter of substituting vegetables for vegetables (my diet plan is flexible as long as I'm eating plants).

Busy MLK day: took the kids to a parade, shot pics for work while there, took the kids to the park, cooked a healthy, tasty family meal and closed with a community meeting. Great day.

Until that time...

01-21-2013, 11:50 PM
Hi all.

Yesterday was just a few calories over goal, and otherwise OP. It was my first non-walking day in 2 weeks, but it was just so bitterly cold.

I count Monday as my personal "official" weigh-in--and after a week of being down 1-3 pounds every day--I was at 228 again this morning--no change from last Monday--I was so disappointed. When I got into work this morning and saw that there were flavored tootsie rolls in the candy jar, I even thought "If being good for a week, eating carefully, walking hasn't produced any results, why am I bothering?" Fortunately, I balked at myself, channeling so many of all of you! "The scale is just data. Just because the scale didn't show what you wanted today that doesn't mean you aren't doing what's best for you. You will regret going off plan." (Yeah, I talk to myself like that.)

Success--and big credits to me, since I love those flavored tootsie rolls! When I looked at them longingly, I reminded myself that they would not taste good enough to justify messing up my plan--and risking getting off plan and having to get back on. I told myself "You've gone two weeks without a sweet snack at work--you've done it before. You can keep doing it."

I knew I wouldn't walk outside tonight--just too darned cold, so I did an extra indoor building lap at work. Credit for me.

Today is Day 11 of the book for me, and I marked my hunger levels and how my stomach felt before, during, and after each meal. (I started to do it yesterday and then forgot to do dinner!) It was actually pretty easy, since I'd read ahead and have been trying to identify the difference between being hungry and desire to eat. Cravings are easy for to identify, although I think the exercise on tolerating them will be good for me!

I'm skipping Day 12. If I were to not eat for that long, my blood sugar would do horrible terrible things to me, and I would end up with the shakes. I'm trying to take it to heart, although for me, at certain points, hunger is urgent, if not an emergency. Perhaps when my weight is lower, my sugars will be more under control--that's been true in the past. It's one of my reasons for losing weight.

BillBE: "I also knew that if I started, I'd feel permission to continue to nibble." Credit for recognizing that (and for sharing that with us--I just started a response card with it.)

Lexxiss: Credit for sticking with your plan--and congrats on having the scale reinforce that. I'll be interested in hearing how you proceed with possibly eating a different supper than you prepare for him. DH is also watching calories, but DD isn't--and so she eats larger portions than we do--but she eats the same food. I don't think I could eat the same thing every day--but I intend to start reusing plans soon!

maryann: Credit for returning to plan after briefly hopping off--you can do this.

Tazzy: Congrats on the pantry--and even more so on having a good week OP. I am lucky enough to have 3 pantries--and I have one that really needs to have new shelving put in and be re-organized. I hope you're my inspiration!

Julia150: I'm glad the counselor called to schedule an appointment. 7.5 lbs--WOW. Do keep being gentle with yourself--be as good to yourself as you'd be to others. You deserve that.

nationalparker: Credit for having an OP Sunday! Did DH like the meatloaf?

Beverlyjoy: Credit for making healthy soup, even if the neighbors weren't in a healthy mood. Credit for keeping your appointment with your dietician--for recognizing disordered thinking, labeling it, and then taking action that rejected the disordered thinking!

IBelieveinMe2: Welcome to your new puppy. It's great that you're keeping the Beck concepts in mind even when not reading. I'm trying to do the same. Seems like we're at the same place now.

Bootedkitty: Credit on the swimming--and on compensating the next day for being off track the day before. Beck says that's what people without food issues do.

Newlifestyle/Ann: A very wise psychologist (who first taught me about CBT, as related to personal issues and not food), told me that "Actions come first. Feelings come later." I can still hear her saying that--do the actions and the feelings will follow. It isn't easy when you're doing that, but I found it to be true.

BigchiefDavid: Credit for having and following an asado plan! Substituting plants still seems pretty OP to me! Credit!

01-22-2013, 06:53 AM
Diet Coaches/Buddies – Good exercise day, CREDIT moi. Physical therapy went well as he introduced yet another balancing on one foot exercise. Then walked to gym where lifting felt so good. Later I wanted a small item from the hardware store and had the happy thought . . . I'll just walk there and get it now. It's easy for me to get lost in a hardware store drooling over the sales and new items.

Food was on plan, CREDIT moi, with one larger snack - Ouch. At dinner, I choose not to take the last quarter serving of mac-and-cheese (the very last of that same old batch). Made the choice to just let it be thrown away. That's new behavior on my part, despite it being one of the core Beck strategies. It's one I'm learning very, very, slowly.

Beverlyjoy – Spotting that Sabotaging Thought to avoid the dietitian is a big deal. Kudos.

maryann - Yay for step class and writing - sounds like a good day. I've got that traditional conflict: root for the Ravens so that we'll have lost to the best team vs. root for the 49'ers to punish those awful Ravens for beating the Patriots. Either one is petty, so that doesn't have to be considered.

Tazzy - Six hours is some serious arranging your environment. Kudos.

Ann (Newlifestyle) - Hang in there. When life is difficult keeping one foot mindfully on the wagon is a good position.

BigchiefDavid – Congrats on those 2.5 pounds gone forever. Kudos for following your plan at the asado.

nationalparker – I just read that Mark Bittman had expanded his no-knead bread techniques to pizza dough. Can't wait to hear how it works out for you. Have you done the bread?

Beth (bethFromDayton) – Big Kudos for standing down the flavored Tootsie Rolls when you were feeling bleh over your weight stall.

IBelieveInMe2 – Kudos for healthy meals on the go. Bravo for taking on your joyful new puppy.

Julia (Julia150) – Yay for an airline that does the right thing; Kudos to you for pursuing the issue up the chain of command. Glad to hear that the therapist/counselor got back to you.

Kitty (Bootedkitty) – Kudos for OP at your parent’s house where you can't control the food and old expectations lie in wait.

Readers - chapter 3
How Thin People Think

characteristic 1
You Confuse Hunger with the Desire to Eat
Naturally thin people are more easily able to differentiate between when they're truly hungry because their stomachs are empty and when their stomachs aren't empty but they have a desire to eat.
. . .Thin people say to themselves, I know I'd like to eat [that food] ... But I just ate a while ago ... I'm not going to have it. You, on the other hand may label any desire to eat as hunger. You probably get the idea that you ought to eat whenever your stomach feels empty and you feel an urge to eat.

Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), pg 34.

01-22-2013, 07:03 AM
Hi Coaches!

Weight up a bit this be expected because I CHOSE to bring home premade dinner last night. Today back to my written plan. credit.

BBE, yay for letting the leftovers be tossed. credit. Reality for me is that the mac and cheese I make loses it's original oomph as it sits around for days. By myself, I chose to pitch my leftovers from dinner last evening. The beauty of the BDS is that we have the opportunity to keep learning!

Beverlyjoy, I brought fresh organic grapefruit juice to work yesterday. I offered to share with coworkers who all politely declined. I enjoyed it anyway.

I work today and travel very early tomorrow morning. I'll be gone (to the other house) for a work-free week. If I pack this morning I'll be ready tomorrow.

01-22-2013, 11:26 AM
Scale down another pound. I'll soon be below 200 for the first time since 2009. Hard to take credit as it's only the second week of weight loss plan.
Thank you Beth
"Actions come first. Feelings come later."

01-22-2013, 01:34 PM
Super quick check in on a loaner computer at work; mine's hit the skids. My lunch plans with a new woman here at work were cancelled because she didn't want to go out in the frigid cold ... can't blame her there, but I didn't bring a backup. Thought about where I wanted to go ... read my reasons for losing weight ... and am eating an apple and oatmeal for lunch and must not be all virtuous when I get home and eat too much tonight because I'm going lighter than normal for me at lunch. Need to head that line of thinking off.

01-22-2013, 02:10 PM
Hey nationalparker, major credits for reading your reasons and then choosing healthy food for lunch. Credits for recognizing the evening risk. You can stick to your plan for dinner--hear Beck chanting "NO CHOICE" in your ear.

BTW, I put an extra frozen meal in the office freezer for last minute oops, such as a changed lunch date or forgetting my lunch. Even if it wasn't on my plan for that day, I know it could have been, and fits into my eating plan.

01-22-2013, 04:37 PM
Quick ciao to you all! Great job both Julia and Nationalparker! Stop criticising yourselves and remember: what would you tell to your best friend or to your child if he/she was in the same situations? We are not perfect, we are human as Dr. Beck says and we can learn each day a new way to face difficulties substituting bad habits with good habits!
Credit to me for eating alone tonight, OP.
Good night. (In Italy is cold snowed during the weekend...what's the weather like where you live?)

01-22-2013, 05:10 PM
Hi folks... This morning I went to see the dietician. I have gained some weight since last time I saw her. I told her that I almost cancelled our appointment so that I could 'buckle down' and lose some weight before I would see her next. She said that many folks do this... it's just not necessary.She was 'proud' of me for that. Credit for going. Talking to her this morning gave me some ideas of how to stay away from extra evening eating. In fact, I was planning to have one last sugary sweet treat before I really started again. But, from talking to her... I just drove by Panera and Tim Hortons and did NOT get my unplanned extra sweet treats. Credit!

We talked about how to avoid night time eating. I listed many things ... many of which are from Dr. Beck's Book, too. Out of a list of 15 ways or distractions I committed to doing some of these things.. 1. call my friend, Fran 2. go into a different room that I ususally hang out during the evening 3. do a meditation 4. read my advantages 5. set the timer and try to wait it out. Of course.... there are the D's, too: Distractions, Drink water, Distance self from food, Deep Breathing, Don't drive (which she changed into 'stay home' - no D however, lol), Destroy the food, if necessary. Once again, Much of what we talked about is intermingled with things Dr. Beck has said. Also... when I am done eating for the day I will put the kitchen chair in front of the fridge as a 'sign' that eating time is done.

I didn't do any 'tricks' before going to see her this morning, such as: not eating breakfast, not drinking any water, not wearing a slip with my dress. All these so I could have a lower number at the scale. I am working hard to losing that 'disordered' thinking I have around food & weight loss. Credit.

I have my plan for today and am feeling hopeful.

01-22-2013, 08:03 PM
NationalParker-It's probably already dinner time for you. I hope it went well. Credit for recognizing a sabotaging behavior i.e. deviating from plan because your lunch was light.

BeverlyJoy Much credit for what you did with the dietician. Evening eating is a problem area for me. Thank you for listing alternatives.

bootedKitty- It's in the 20's where I live, cloudy with a hoary frost that has lasted 2 days. There is snow on the ground from a week ago. Gloomy weather is not good for me right now.

I still have no appetite, I know it will return. For now I am eating what's on my plan, enjoying what I can which is very little. My old favorites don't even tempt me . As Ann says, I'm pretty much faking it now. The bright side is it's making my weight loss easier for the time being. I'm sticking as close to 1200 as possible to avoid slowing my metabolism. Will walk a bit in a few minutes.

01-22-2013, 08:53 PM
Hi All,

Didn't get back here last night after all. DH dropped me off at the gym, then after dinner I got him and DS to take the dogs for a long walk so I could scrub the kitchen floor and one bathroom floor. With the frequent weather changes here those dogs really track a lot of stuff in from outside. So instead of the gym I got 40 minutes of floor scrubbing. Felt it in my arms so that's a plus.

Last night kind of went off the rails for me, I find when I don't plan my whole day it's not good. Ending up sleeping in a bit yesterday so grabbed things in a hurry as I had not made lunches the night before. After I got all the cleaning done I sat down to watch Biggest Loser and just kept snacking. I counted all the points for it but was not surprised when the scale was up a bit this morning. Then this afternoon I found a Christmas supply of chocolate we had hidden in a cupboard at work for the other staff and ended up eating one of the chocolate bars. Even while I was eating I was wondering why but it didn't seem to stop me. Now I have to figure out how many points that was. Oh well, move on, not enough reason to quit now. Dinner is back on plan and I'm looking forward to having some of my garden beets that I had froze.

Couple errands to do tonight before more events on Thurs & Sat and then it's my night to walk the dogs.

01-22-2013, 10:25 PM

I'm going to re-commit to a goal of being below 250. I would like to lose 5lbs in 2 weeks. To do this I need to make my food plan a priority again.

These days I keep losing focus. I'm in the winter doldrums. I just loathe January. Last year I had getting out of here for sunny Key West to lift up my mood. I don't have that to motivate me this year. In fact I can't even get focused on a single art project either. I can't even decide what I want to do with my year, which is kind of important as some deadlines have already passed.

Years ago my art show friends and I used to give ourselves January off *guilt free*. We called this time of year "the days of sloth". Time to just chill out and take the pressure off and contemplate the busy year that was while planning for the year that is to come. I don't think I function in January when I am working for myself. If I had a job to go to I'd do it, but I don't so here I am. Waffling on everything. Oh well. I can keep trying and trying. It's actually good practice for the rest of the year/rest of my life. I'll feel like this again and it just CAN'T be an excuse for letting everything go everytime. That's just not going to get me below 200lbs.

Thanks for being here.

01-22-2013, 11:56 PM
Hi all.

DS came in tonight (just for a few hours) and so I'm just checking in before bed. after a wonderful visit. DS is 20 and lives with 4 other guys. I filled a bag with food from the pantry that we probably won't eat due to the changes I'm making. They aren't the tempting foods, but rather more pastas and other breaded things that are high calorie. He also gets to take home two frozen homemade lasagnas, which definitely don't fit on my plan, although they are scrumptious (I kept one). He and his roommates like all food provided by parents (meaning they didn't have to pay for it.)

Today was Day 13--the cravings chapter. I didn't have any cravings today but I read the chapter and will fill out the form when I get a craving. My cravings tend more to be texture type things. I'll crave something cold and smooth (which could be ice cream), but a morning breakfast of cereal, fruit, and milk also satisfies it. So, a few days ago when I wanted something cold and smooth, I just promised myself cereal for breakfast and was fine.

(Although I guess those flavored tootsie rolls are still calling my name IN VAIN.)

I feel as if the new habit of only eating sitting down was pretty easy to establish. I'm aware of that I'm not nibbling while preparing food, but it's pretty easy. Before long, I doubt I'll even think about it. Credit!

However, I'm finding eating mindfully a bit harder. I totally forgot at breakfast this morning and was distracted and suddenly I was done with my food. Did better at lunch. Credit for that. I think that response card is going to have to be one I re-read more often.

I'm going to get more detailed with planning my meals (Day 14). My thought is to pre-enter everything in MyFitnessPal and then adjust it during the day if I make changes. That'll make it clear to me that I am or am not eating exactly to plan. That's going to be hard for me, because I so BALK at planning--I've not fully gotten a handle of planning a week's worth of menus so I can grocery shop on a schedule and have the foods in the house.

I can tell that planning is going to be hard for me. But that doesn't mean I can't do it. It just means I'll struggle with a bit before I get used to it and get good at it and find it easier.

The walking is getting easier--and I'm getting faster--and walking for longer periods. They're still short walks, but that's okay--I'm moving and enjoying moving more. I'm even adding in a few more minutes walking by choosing a far away restroom and taking the long route to get there :-).

bootedKitty: Credit for an OP dinner--even alone. It's about 13 Fahrenheit here right now, with a sub-zero windchill. It's why I'm upping my inside walking--it's just too cold to walk outside.

Beverlyjoy: It sounds as if seeing the dietitian was just the right thing to do. Is getting physical exercise an option when you get the evening munchies? (Treadmill, walk around the block?)

Julia150: So much credit for making yourself eat to give your body fuel and to walk. It's hard--but you're persevering.

Tazzy: Credit for getting back on plan for dinner. Can you do more general planning to make sure you have last minute solutions that fit your overall plan? (And share any solutions you come up with!)

onebyone: Credit for recognizing the planning is key and committing to it.

Have a good night everyone--I'm off to bed to re-read Days 14 and 15.

01-23-2013, 06:40 AM
Diet Coaches/Buddies – Walked in the cold, CREDIT moi, to the library to return Team of rivals: the political genius of Abraham Lincoln. Unread. That's a big deal for me since I have to fend off the notion that I'm a failure because I didn't complete a commitment. Fact is, I got what I wanted by reading the start of the book. It's superb, but I don't have time for its 944 pages right now. I'm reading six books for a couple of courses I've signed up for at the local college for spring semester. Some choice making is in order to allocate time to keep up; it's been a while since I've taken classroom courses. But, I'm psyched.

Food was good enough, CREDIT moi. I wish it were 100%, but I seem to be distracted. Dinner included Mustard Greens. I love them - especially because their bite-back makes them taste healthy, LOL.

onebyone – LOL at "the days of sloth" - my lowest month is February when I lose the feeling that winter will ever be over. Kudos for re-committing to your goal.

Debbie (Lexxiss) – Gotta love the simplicity of, "If I pack this morning I'll be ready tomorrow." I wasn't born with the pack-the-day-before gene.

Beverlyjoy – Great reminder about "that 'disordered' thinking I have around food & weight loss" - a big clue that we need strategies to counter it.

Tazzy - Yay for resistance exercise. Ouch for getting it scrubbing the floor, LOL. I remember sweeping the kitchen floor multiple times a day when our Aussie was going in and out during the summers.

nationalparker – Neat to spot the preemptive Sabotaging Thought that when you get home you'll probably eat more. Our neurons are so vigilant seeking ways to get food - like famine is around the corner.

Beth (bethFromDayton) – LOL at "like all food provided by parents." There was a time when my DD would visit and I'd always offer her a box of her favorite cereal. She'd grab it like she'd never had food before. Something about food from the 'rents pantry that's special. Yep, Kudos for killing that nibbling while preparing food.

Julia (Julia150) – Yay for Onderland in sight. Kudos for continuing one step at a time.

Kitty (Bootedkitty) – Sometimes eating alone is more difficult because we lack the distraction of a fun conversation. Kudos for doing that OP. It's cold here - in the low 20's Fahrenheit. But no snow.

Readers - chapter 3
How Thin People Think

characteristic 1
You Confuse Hunger with the Desire to Eat

The Beck Diet Solution
To think like a thin person, you must learn to tell the difference between hunger and the desire to eat so that you can make better decisions about when it's appropriate to eat and when it's not. You'll do so by paying attention to how your stomach feels before and after meals. You'll also do such experiments as purposefully making yourself hungry so that you learn to recognize what true hunger feels like.

Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), pg 34.