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

07-01-2013, 06:14 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 (

07-01-2013, 06:15 AM
Diet Coaches/Buddies – Cheers to all our Canadian friends on Canada Day. Eating was on plan, CREDIT moi, including chomping a few sugar snaps from the vine in our garden. There is no question in my mind that the Garden of Eden had sugar snaps. Was pleased that I had not a single nibble from the table of snacks at coffee hour in the morning - mostly manufactured stuff from packages but some homemade coffee cakes as well. My Sabotaging Thought was that the broken oatmeal raisin cookies would be OK to eat. Broken cookies reach down into my early childhood when cookies were being baked and any kids hanging around could snarf down the broken ones.

Expanding the mind exercise was the Samurai! ( exhibit at the Museum of Fine Arts. The detail and quality of the armor greatly improved over the 250 year period of peace when it was used for ceremonial purposes only. Body exercise was weeding our small community garden. Ouch! Weeding begins to feel repetitive after just a few minutes. All weeds begin to look alike. My back knows that I've done this.

Joy (gardenerjoy) – An encouraging thought, "... since a few other good habits seem to be coming along for the ride." Kudos for 1000 minutes even while still dreaming of Paris.

Debbie (Lexxiss) – Hats off to the amount of walking it takes to run a restaurant - I'm impressed at a million steps. Yay for clothes fitting nicer.

Beth (bethFromDayton) – Neat to stake out your goal, "I'm committed to our vacation not being a setback for my weight loss." Kudos to your DD for helping by moving your half-burger to the unused table.

sparks17 – You've got me drooling for pignoli cookies ( - Super Kudos for those still being in the bag. LOL at, "hoping it will rain" as a strategy for dealing with that biergarten.

Readers - day 3 Eat Sitting Down

what are you thinking?

You might find that the urge to eat while standing persists and that sabotaging thoughts get in your way. Be prepared to write Response Cards. Here are some common sabotaging thoughts with suggested responses.

Sabotaging Thought: I enjoy spontaneous munching. I don't want to stop eating while I'm standing.
Helpful Response: I need to sit down to eat. When I eat standing up, I just don't notice what I'm eating. I could eat way too much without realizing it. If I want to be thinner, I have to impose this rule on myself. I might not want to give up this behavior, but I'll enjoy being thinner so much more.

Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), pg 72.  

07-01-2013, 07:03 AM
Good morning! Cool, showery and breezy here as we enter July.

_Bill_ Do you kneel down to weed? I use a kneeling mat and have found that my knnes and back thank me. Squatting is my second choice.

-GardenerJoy_ Thank you for the term "eating place". I'm still playing with it to see if it fits into my language but it's so much better for me than "eating seated" which is too clunky for me. Hmm, sleeping place, dwelling place, eating place. Maybe. "Designated eating place"? Possibly. Anyway, I'll join you in focussing on this for as many days as it takes.

Have a good week, all.

07-01-2013, 09:48 AM
Good morning!!! Today's plan is reasonable, I exercised before breakfast and I am trying to enjoy some summer vacation...even though it is still raining!

I have a project this week - cleaning out my storage room. Not looking forward to the hard decisions. I am by nature a pack rat but I make myself go through our stuff twice a year so I stay on top of things. I want to plan to treat myself with food as a reward when I accomplish something I am working on recognizing and neutralizing those sabotaging thoughts!!! And I have a different reward lined up. I read the first Game of Thrones book over the past few days and I am looking forward to finishing them all asap. But I can't just read them as I will get nothing I will need to finish the storage room without ignoring my regular housework before I can start the next one. Very motivating!!

07-01-2013, 10:49 AM
Another summer Monday, leaving me longing for another long weekend. At least I don't have to wait weeks for that.

Struggling this morning to NOT snack despite being food satisfied. Mom was taken to the ER by ambulance last night and I HATE living 16+ hour drive from parents at times like these. She was admitted and I'm hoping things improve steadily. I worry for my father, who is capable, but the caregiving is taxing, I know. I have reached into my desk drawer for Cinnamon Puffin cereal to eat dry, oh i don't know how many times this morning already.

Dinner with DH's folks went fine yesterday. Instead of a high-calorie dessert, I had a lot of miniature parfait cups with berries and sugar free/fat free pudding and whip cream - different ones and they loved them. Other dessert was I prepped chocolate cake batter and split it into miniature bundt cakes (about 4-5 bites each), mini muffin and other small rounds, etc., - will freeze the rest but used the mini bundts with conf sugar sprinkled on top and raspberries and they were beautiful and reasonable on calories (less than 100 for the mini cakes). Surprised at how many small cakes we got out of the batter. Did well at dinner; ordered appetizers that others loved but I don't like, which helps :)

Today we're lunching out for my boss' last week ... lots of food celebrations with this event.

07-01-2013, 03:52 PM
Following our staff lunch, I've used all my calories for the day. I knew I could excel at something this week. I need a recommitment and a refocus and a realization that I can't fix other issues with food. And everyone else but me seems to understand this.

07-01-2013, 04:31 PM
July Greetings!

I've been absent here--big projects cresting at work and lots of running about at home. I have actually retained my footing "on the board" and am down a couple of pounds.

I'm currently under the influence of a book I just read called "The Wheat Belly Diet" that discusses wheat and health issues. It seems to hit home for me on several fronts so I've been giving the eating plan an overhaul to see if it's worth the hassel.

So far I've been without any wheat products for 7 entire days. I guess since I was already limiting grains, it was easier to accomplish. I definitely feel less bloated and am having to eat more vegetables. So far, so good.

Enjoying Mycroft the Puppy [and thanking Heaven that I'm not putting on weight like he is!] and dipping into a fun summer book off the bestseller Kindle list: World War Z: an Oral History of the Zombie War.

Best to everyone here,


07-01-2013, 11:58 PM
Hi all,

Day 3 of our vacation (yup, I'm checking in from Ft Worth, on vacation)--I got up this morning before DH and DS and took a nice 30 minute walk around the area our hotel is in. We only had two meals today and I stayed OP--even if I had a bit too much at both lunch and dinner. I need to be more careful with restaurant sized meals--I ordered smaller meals, but they were still bigger than I needed.

Tomorrow is Day 4--and the last day before our 4 day party starts. That will definitely be keeping me busy! We'll do much of the shopping for that tomorrow.

Take care, all!

07-02-2013, 12:16 AM
Hello Coaches,

I am finally home from Ireland! Obviously, I had no computer availability while there, so I have been missing in action at this group. Rather than trying to catch up with everything, I will just jump in to the July discussion. I had an absolutely wonderful vacation, but sure missed my family (DH and kids)! Quite a few very serious talks with my mom, which were long overdue. They have already gone a long way toward my healing journey and I think things will continue to improve for me. So in many ways, the vacation was life-changing for me! Very thankful for the opportunity to enjoy time with my mom and sisters and cousin, along with some very special friends in Ireland. I am happy to be home, but I will truly miss the Irish people (so incredibly friendly) and the breath-taking countryside. This trip was such a blessing and obviously meant to be. :)

I did not even take my Beck book or any other self-help books along on my vacation, but kept some of the Beck principles in mind. Eating was decent but unplanned, so I have to resume the practice of planning, which will be much easier while at home. We did a lot of walking while touring the Irish countryside and also got in a few planned walks, but not as much exercise as I had planned. Walked up a ton of steps (instead of taking the escalator) at the airport today. Our flight from Boston to Ohio was cancelled yesterday, so we were delayed one day in getting home, which I was really bummed about. The main thing is that I am home safely and soundly now, though! Thank God!

Beth: Enjoy YOUR vacation!!! Good for you for going with a PLAN!!!

07-02-2013, 12:53 AM
Almost perfect on eating in my eating places -- so lots of credit for that. I accidentally licked some mustard off my hand, so there's still a little work to be done here. But I was pleased that entire swaths of bad ideas were killed with the thought "I don't eat in the car."

BillBlueEyes: Like, silverbirch, I developed a weeding technique over time to save my back. Mostly it involves never bending from the waist and changing positions every couple of minutes. For a long time, I used a gardening kneeler bench that I could sit on or kneel on or use as a support for squats and lunges. Now, with all my winter workouts, I finally got strong enough that I can squat and lunge for weeding unless I'm doing it for an extended period.

nationalparker: I just spent most of a month trying to fix jet-lag with food. That's the second time I've tried it and it still didn't work. What is working is focusing on one good habit. And then I'll work on another one.

IBelieveinMe2: yay for a wonderful trip to Ireland (that was my trip last year).

bethFromDayton: good for you for reporting in -- it seems to be helping!

spanky: glad to see you back and reading and enjoying the puppy!

sparks17: I love a reading reward -- what a great idea!

07-02-2013, 03:46 AM
Hi there coaches,
I am getting back into my groove...feels great. The time change going TO Hawaii but coming home was another story! I did water aerobics twice today...kudoses to me :) I ate OP and got a bunch of stuff in my pile of undesirable tasks completed. I am hoping that the scale shows something closer to the number that it indicated before the vaycay. for vacation and staying time I will solidify my plan before leaving of reading my cards before meals, split meals with someone or eat only half of the deliciousness even if, gulp, the other half would be thrown away and drink even more waternthan I do at home.

We are having a heat wave out here this week. Love sunny weather but do not have ac since it is pricey and really only needed a few days out of the year....lots of managing windows being open and blinds going down to block direct sunlight and FANS.....lots of fans...

Looking forward to dd having a friend overnight tomorrow night..she is getting cabin fever!!!!

Cool planned snack that I had tonight: popcorn popped in coconut oil and with some black lava Hawaian sea salt on it...YUM!!!!

07-02-2013, 07:46 AM
Diet Coaches/Buddies – One major event was picking up DW's car at last. She's pleased. It's gonna take some getting used to with a door that just unlocks when you grab it because the key pod is in your pocket. And locks when you touch it for the same reason. I took an apple from their fruit bowl to eat while reading the thick stack of manuals for my afternoon snack. Fed my lust for FREE food in a useful manner, CREDIT moi.

Second major event was joining maryann and her DS for dinner in Boston last night as she's out here to pick up her diploma in Vermont. Even though she has a freshly minted MFA, she let me call her Maryann, LOL. DS is a sixth grader with a remarkable comfort around adults. I pretended that I was Paleo and had beef brisket - a favorite that I don't often get - leaving the bun, CREDIT moi, and having salad instead of fries. These minor changes help to disguise that brisket has a zillion calories.

Joy (gardenerjoy) – Kudos for continuing to use your neat line, "I don't eat in the car." [Thanks for the reminder that I can think of weeding as doing squats instead of serving time in h*ll, LOL.]

silverbirch – And good morning to Great Britain.

spanky - Congrats for seven days on your path to have no wheat - hope it works for you. LOL at the rate a puppy gains weight - all of it muscle!

nationalparker – Sending supportive thoughts for your mom's health and the angst that goes with that. Thanks for [I]"I can't fix other issues with food" since I'm perfectly capable of forgetting that.

Beth (bethFromDayton) – Waving back toward Ft Worth. Kudos for ordering small meals in the face of restaurant's huge portions.

IBelieveInMe2 – Welcome back from Ireland. Monster Kudos for having those lifetime serious talks with you mom.

Rosebud170 – This thought is noble, but remains a challenge for me, "eat only half of the deliciousness even if, gulp, the other half would be thrown away."

sparks17 – "Game of Thrones" is a cool reward instead of food, Kudos. I shudder at the mention of examining stored stuff since I've got loads.

Readers - day 3 Eat Sitting Down

what are you thinking?

You might find that the urge to eat while standing persists and that sabotaging thoughts get in your way. Be prepared to write Response Cards. Here are some common sabotaging thoughts with suggested responses. . . .

Sabotaging Thought: It's okay if I eat standing up this one time. I'll eat my next meal sitting down..
Helpful Response: "Just this one time" is not okay. I have to face the fact that I probably can't lose weight or keep it off if I refuse to change my habit of eating while standing up.

Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), pg 72.

07-02-2013, 08:56 AM
Hi Coaches!

I was OP yesterday and just as I walked in the door from work my phone"can you come over right now?" She had fallen and had dented her head, but other than alot of blood she seemed fine. It took a bit to clean up and head to the store for butterfly strips...we decided better than 1/2 the night at ER, although it could have probably benefitted from a few stitches. It was not a reason to put a food glitch in an already successful day. credit. I let dh have his pizza and I ate light. I need to head over before work for a forehead check in but it's also important to check in here.

BBE & Maryann, glad you enjoyed your dinner meetup!

I've gotta look at that ho-mei

07-02-2013, 09:01 AM
Bill - what about a mattock?

Gardenerjoy - v impressed with your eating places success! I am not doing very well.

07-02-2013, 09:37 AM
My eating choices weren't good yesterday. Today = Day 1, Take 185. I weighed to see how it's trending and yowsers... food choices/portions and other reasons have me up a bit more. Earlier, two aspects of eating enabled me to be successful in weight loss - 1) eating until I was no longer hungry, and 2) cutting most snacks - they just weren't an option because rarely was I truly hungry. That is my goal for today. Those two small steps. Resetting my ticker/sig on Saturday as I'm feeling like a fraud, waiting to get back down there!

Lexxiss - Sounds like you handled a scary situation well. Never a phone call that you want to get, nor a scene you want to come in to. Hope she improves rapidly from the accident!

Welcome back, OneByOne!! Question for our Ireland travelers: I'd love to go ... but I have always viewed Ireland as a country whose main allure was the small town pubs (why is that I wonder?) and as non-drinkers, what are the top things to NOT miss? I'd love to start planning that for a trip. I know I want to take the ferry to/from Liverpool/Dublin for the tacky Beatles tour as something fun... would love suggestions either here or PM. It wouldn't be for this year, but DH is getting irritated that I just keep wanting to go back to Italy, and thought, hm...maybe we save up for Ireland instead :) We both want to go to France, to go to Normandy for the WWII aspect.

Bill - Excited at the arrival of the new car for you and your wife. I am a key lover and stress when we don't have a key for a rental car... be careful to not have the fob in YOUR pocket and get dropped off somewhere as she won't be able to restart the car when she stops at her destination. I'm sure everyone else knows this but ... just in case not :) Not saying it HAPPENED, but ...

07-02-2013, 08:31 PM
Hey. I have some computer issues so I may not be on much till the weekend when my husband will have time to reformat/whatever techy stuff is needed. I am using his computer right now..

I had a good day - it was super hot, though! I worked on my storage stuff for almost five hours and made so many decisions my brain is tired....and I am so glad that I saved room for a Mike's Hard Lemonade! I am really looking forward to it!

07-03-2013, 12:43 AM
Yay! I had a good day of eating only in my eating places. And I'm giving myself a bookworm sticker for reporting here -- which I intend to do daily this month.

BillBlueEyes and silverbirch: Both of those tools look great, but I think I'd go for the Korean hoe because that mattock looks heavy. Although, with our clay soil, maybe that is exactly what I need.

BillBlueEyes and maryann: so cool that you got to meet for real! I wasn't sure if that was possible in our space-time continuum.

Lexxiss: hope your mother is well after that misadventure.

nationalparker: I'm kind of embarrassed to say that I never stepped foot in a pub in Ireland. We ate in cafes and nice restaurants, visited gardens and museums, took the hop on - hop off bus tour in Dublin. I understand that the pubs in Ireland and the UK are as much for eating as drinking, so you'd be just fine ordering lunch and a cup of tea.

sparks17: great job on your cleaning and organizing project!

07-03-2013, 01:36 AM
Hi all!

Got up and went for a morning walk--I'll do it again tomorrow before it gets too hot.

Food was OP: DH had seen a salad restaurant, which made for a great lunch. A group of us went to UNO's for dinner, but I ordered a salad first--and so was satisfied with just 1/4 of an individual pizza. YAY for satisfying my desire for chicago pizza and staying on track at the same time!

We started shopping for the mega party--and I managed to get through Sam's Club without taking a single sample. More shopping tomorrow and then the party starts. I'll be reading my response cards often.

Lots of people here who I haven't seen in a year--last year at this time, I was at my high weight of 235--many people are noticing the change--others either aren't noticing or aren't saying anything :-). Either way is okay!

Take care, all!

07-03-2013, 07:01 AM
Diet Coaches/Buddies – My dental hygienist gave me a gentler lecture about flossing this time, CREDIT moi. Although I just remembered that "better than other visits" is somewhat like "Most Improved Handwriting" in grade school, LOL. I like getting her earliest appointment so that I arrive after an early morning wake up walk. Gym was gym for exercise.

Food was on plan, CREDIT moi, without much temptation since I didn't eat a bite away from the house. Spent more time reading about the immobilizer system on DW's new car. There are numerous ways to fool it. BAD: If you leave the fob in the pocket of the driver's door, it will appear to be outside to the 'system' when you exit the car so that it'll allow you to lock the fob inside. GOOD: If you attempt to lock the trunk with the fob inside when all four doors are locked, it'll sound the alarm for five seconds to warm you to remove it. BAD: If you have the fob in your pocket and hang around the car for a long time - say, sitting in a lawn chair watching fireworks at the beach - the car and fob will chat the entire time wondering when you'll want to open the door so that the fob battery and possible the car's 12 volt battery will be dead. BAD: When traveling down the road a splash of water might unlock all the doors since the 'system' thinks you are outside trying to get in (at 65 miles per hour) and then, when no one opens the door for 60 seconds, it relocks the doors out of impatience with your indecision. It goes on and on. I feel like Princess Dianna with an extra person in this marriage.

Joy (gardenerjoy) – Yay for "a bookworm sticker" reward. I still like stickers and don't think they should be exclusively for kids.

Debbie (Lexxiss) – Ouch - hope your mom's forehead is recovering. Kudos for figuring out that playing surgeon with butterfly bandages is more healthy than an evening in ER where all the germs live.

silverbirch – <sigh> . . . Let me explain this as gently as I can. I own a mattock - it's for serious work. I'm facing a new task. I'm male. The first step is to refocus all energy toward buying a tool that I don't have that will make the new task disappear. It should be expensive - particularly useful if we have to budget to buy the tool and the task has to wait for money to accumulate. (Local stores sell mattocks for cheap.) Don't you have males in the U.K., LOL?

nationalparker – Kudos for focusing on small steps. "no longer hungry" is such a big idea - associating eating with hunger instead of sight, smell, and taste. [Thanks for the intra-spouse fob warning where the fob exits with the spouse then the car drives away; that very thing happened to a couple we know - recovery was painful.]

Beth (bethFromDayton) – OP through "UNO's for dinner" is worthy of Kudos. And Sam's Club without a single sample of FREE food gets my admiration.

sparks17 – 300 Kudos for 300 minutes of working on stored stuff. Hope your computer recovers.

Readers - day 3 Eat Sitting Down

what are you thinking?

You might find that the urge to eat while standing persists and that sabotaging thoughts get in your way. Be prepared to write Response Cards. Here are some common sabotaging thoughts with suggested responses. . . .

Sabotaging Thought: I don't have time to sit down to eat.
Helpful Response: Sitting down isn't optional. I'll have to rearrange my schedule so that I do have time. It's essential for controlling what and how much I eat.

Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), pg 72.  

07-03-2013, 09:35 AM
Good afternoon. A better day yesterday after I posted, and an excellent day today so far. Space has opened up, it seems, and that means I can stop eating on the run as I prepare meals and eat what I put on my plate, eating nicely at the table. Phew. I'm going to work hard on making this part of my life again.

Bill, clearly this is a can of worms which had better not be opened up on this site. Let me just say that I think all this gender business is over-played. I'm the user and cleaner of tools in our household (the DB is coming up fast behind but the SO is uninterested). And I'm the one who acquires them too. People give them to me and we've only got a small house. I have taken myself in hand and refused almost all imperial spanners as Britain is mostly metric nowadays and I've got enough imperial ones to take me to kingdom come. You go for that Korean thing, if you've got space. Just keep it clean and oiled. The DB and I are considering making raised beds this summer.

Beth, I'm starting to understand what a 'party animal' is now. I just couldn't do it. Do you know these people or most of them? Are some strangers? Anyway, I do like how you've recruited your family to remind you about food, etc so discretely.

07-03-2013, 10:30 AM
Hello! Last full day of work before the holiday weekend, and I'm taking off Friday and plan to fully relax. :) Well, that and continue work on this stone garden wall/border. I had aimed to have it done by this weekend, so we'll see how close I get to that. Now I'm getting lazy and frustrated with the project since I'm struggling with the next step.

We're doing our bbq tonight, I suppose, since DH has to work the next four nights. Maybe tomorrow at lunch, as well, with a little repeat. So i'm going to be alone for many meals and need to take this time to get myself reset on program. Dinner last night was homemade turkey pot pie with subbed ingredients and a little white wine in there and boy, it came out delish. I love trying a new recipe and altering it a bit and finding a success. I ate more than I needed to, but didn't leave the table full.

Mom is still in hospital and will be there a little longer; not sure how things will shake out when test results come back. Family is saying for me to wait to come down there (Florida) for awhile, when help is needed more. I can understand that. Why have everyone there at once, instead of spread out a bit. But I still want to be there.

Beth - kudos on sticking to a quarter of their individual pizzas at Unos! I was shocked when I saw their calories and it was close to 1,800 for a "single" ... I got mad then, thinking REALLY? Work folks used to lunch there and I'd order the individual and eat part one day and the rest another day, but still be getting more than I suspected I was getting. Good to split it up.

GardenerJoy - I'm glad to hear that pubs aren't central to enjoying Ireland. We were getting fairly good prices on flights to Ireland last year, but haven't progressed on any planning/dreaming there. This year was to be the year we did some updates on the house (wood trim repaired, painting interior and some exterior), but haven't done that yet, either! Halfway through and need to get a move on.

Bill - Thanks for the tips on the fob - good to know as we rent cars with that system and I just don't like it. DH says I need to move with the times. I want a key and lock and ignition slot. I don't want it beeping at me. I am the same person who turns the tv on/off at the tv and adjusts the volume at the tv, too, which others view as insane. To me, looking around for a remote instead of walking to the tv to adjust the volume is rather odd.

07-03-2013, 09:47 PM
Hi everyone!

This is day 4 of vacation--and the first day of the major party part of it. I had lots of helpers and got all of the food put out by 4:00, when we said we were opening our doors. I had to work at it, but I didn't have a single sweet treat.

My 30 minute morning walk turned into 40 minutes based on when I turned around--I felt energetic and pleased with myself for getting my walk in before the day really started.

My afternoon snack was a nectarine, a few crackers, a few pieces of cheese, and a slice of summer sausage. If you saw what was out there to be eaten, you'd consider that a serious major victory!

My meals have all been OP, too.

Now I have to get through the evening. I'm allowing myself to eat at or close to maintenance range for the next 4 days--I won't lose any weight, but if I don't gain any, that will be a major accomplishment. Since I totally lost control at the last big event, it's reassuring to know that I'm already doing better!

I'm going to re-read my response cards and then head to the next room for the party!

(silverbirch, this group is a Party Special Interest Group of a larger organization--and I actually have been given shirts that label as a Party Animal)

Take care, all!

07-03-2013, 11:59 PM
I was almost perfect again on eating only in my eating places. I swear I used to be able to get through the day without absent-mindedly licking my fingers. I'll get there again.

That's going well enough that it's time to add back another habit of my healthy lifestyle -- it's time to quit eating foods that I know don't work well. I like to think that my food plan allows me to eat all foods. If I count special occasions, I suppose it does. I could work with this philosophy: I only eat baguettes in France. At home, though, the only thing I get from white bread is a craving for more white bread. White bread needs to be as rare in my life as trips to France. So it's time to cut out that and some of the other things I've been eating as if I didn't know that they cause problems.

So, starting right now, I'm aiming for these two habits:

eat only in my eating places
eat only foods that serve me well

07-04-2013, 02:49 AM
A second check-in!!

End of day 1 of the 4 day mega-party. I only read my response cards once (but i'm going to read them again before bed). I kept completely to my treat plan--one treat per hour--and only had 3 treats. I just didn't want the others. After the first treat, I wanted cookies. I saw them. I wanted them. I managed to tell myself "you can have a cookie in an hour for your next snack"--and I waited!!!!

I'm feeling really pleased with myself, and success breeds success, so I'm reminding myself that doing it once means that I CAN do it--and that my follow-my-plan muscle will be even stronger tomorrow!


07-04-2013, 08:51 AM
Diet Coaches/Buddies – Walked with DW for the last hour of dwindling light ending in the dark, CREDIT moi - that wonderful period before the stars come out when you look west and see one shining planet chasing the sunset. I drove her new car without a key or fob or anything! The car knew that she was standing by the passenger door and let me open all four doors using the magic handshake. It then knew that she was in the passenger seat and let me start the car and drive. Now that's frightening! I felt naked. Had she abandoned me in mid walk, I wouldn't have had access to the car.

Food was on plan, CREDIT moi. I'm mostly having strawberries and blueberries for snacks. At Trader Joe's, I did have a FREE sample of hot apple pie with ice cream. I could have dessert every day if it were served in a one ounce dish. I savored its full joy and didn't want more.

Joy (gardenerjoy) – I like this, "I only eat baguettes in France." White bread is an entry drug for me.

silverbirch – Yay for the tranquility that allows you to "stop eating on the run."

nationalparker – Kudos for [I]"but didn't leave the table full" - such a nice step along the path.

Beth (bethFromDayton) – Super Kudos for [I]"I managed to tell myself "you can have a cookie in an hour for your next snack"--and I waited!!!!" Terrific idea to plan one snack per hour so you can do that.

Readers - day 4 Give Yourself Credit

I've noticed that people who struggle with their weight tend to be hard on themselves. The moment they stray, they become self-critical. Instead of viewing slips as mistakes and thinking how they can solve the problem the next time it arises, they tell themselves that they're weak, hopeless, or even bad.

Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), pg 74.  

07-04-2013, 10:05 AM
Happy Independence Day to all you Americans. I'm gathering that this is a pretty big day for you ...

A great day yesterday as I only ate in the designated areas and not at the counter. I'm putting the food onto a larger plate which allows it to spread out and look delicious and sufficient. I used to use a smallish bowl for the same amount of food ("I'm only eating a little bit!") but without the visual stimulation.

Bill, be prepared for DW's car to make an awful beep when fuel is running lowish. Also if you're listening to the radio and go past a speed camera. These things may not happen to you but it's good to be prepared. The second, at least, can be dealt with.

07-04-2013, 11:39 AM
Computer up and running - check! Much planning for July 4th....check!! We are celebrating my youngest nephew's birthday as well today. I so want to say that I can just take the day off, that it is a holiday, that I can have two pieces of ice cream cake and whatever else looks good and just relax!!

So I am doing the 7 questions. First - which Thinking errors?

Overly Positive Fortune Telling. Emotional Reasoning. Self Deluding Thinking. Justification.

OK. Going over Day 27, thinking through everything...what will help me most is replacing all of my sabotaging thoughts with I WOULD RATHER BE THIN! I want to stay fitting in my smaller clothing. I want to keep the higher energy and stamina. The food won't even be that great - hero sandwiches, not a bbq. So not really worth overdoing it. One piece of ice cream cake is more than enough - two won't make me twice as happy, only pile twice as many unnecessary calories and carbs on me.

I am making a card just for today to keep in my pocket, as my pile of cards is too big. It usually sits on my desk where I see it several times a day, but it is too bulky now to fit in my pocket!

I will not have chips or cookies or anything small and snacky. I will have a hero, probably a half if they are bigger than 6", salad and fruit (I am bringing these myself) and one piece of ice cream cake.


07-04-2013, 06:55 PM
Happy Fourth! I'm looking forward to a relaxing evening; having had a productive day already. Slept in and piddled around the house with some chores; then we mowed the lawn, trimmed, bbq'd turkey burgers for an early dinner as DH works tonight. I'm staying home with the pets - fireworks are already randomly popping and our dog is snuggled up next to my leg. I was going to give her a trim/bath but I figure I won't stress her out extra today.

Last night we ate dinner on the patio and stayed out there after cleaning the kitchen, looking at the stars, listening to music and just relaxing. Finally went to bed at 1 a.m. and DH wanted to stay out longer and fell asleep out there (I knew he would but he was trying to stay up late as he's working nights now) ... Peaceful evening with candles lit all over and fireworks off in the distance.

Mom is still in hospital- I'm hoping she's released tomorrow, but I think it might be another day or two. I talk to her for a few minutes each evening, but try not to tire her out. Even holding the phone to her ear wears her out.

Food has been okay so far today. Skipped lunch, so early dinner means I need to stay vigilant for snacking. DH made homemade ice cream yesterday and as a favor to me, he swapped part of the half and half for 1% milk ... so now it's a tub of SOLID ROCK HARD ice cream... tastes good - but it's really like the old ice milk we used to buy 20 years ago ... getting a spoon of it out is too much work for me. I feel bad, as ice cream isn't my thing, and he LOVES it, so it's not as delish for him... but had it been soft and creamy, it would have disappeared way too quickly. I think this tub will be around for ages. :) I'll look around for a recipe that makes four servings. That's do-able.

Rambling check in here - sorry. Will repost tonight with a successful note that I staved off snacking! Goal!

07-05-2013, 01:07 AM
I did it -- ate only in my eating places and ate only foods that served me well. I feel like my baby steps are starting to add up to something that resembles a healthy lifestyle again.

07-05-2013, 02:53 AM
Congrats on the eating places, gardenerjoy!

Today was a mixed day for me--successful lunch, including passing up the carrot cake. Successful afternoon snack. Too much dinner :-(. I didn't pace my evening party snacking as well as I did yesterday, but still did much better than I've done in the past. I didn't read my response cards during the evening, though, but I should have.

Tomorrow is a day where I can improve!

07-05-2013, 06:39 AM
Diet Coaches/Buddies – Exercise was weeding our community garden, CREDIT moi. As I harvested the last sugar snaps, DW pulled out the dying vines to allow more sun on the tomato plants. For weeding, DW showed me the narrow hoe from our very own basement; just the feature that drew me to the Korean ho-mi tool. It worked as I had hoped which, unfortunately, means that I don't get to buy an expensive new tool. But I still had to squat and sort out the weeds from the pulled up dirt. Our grass grows roots that are deep and can travel a foot laterally. DW snorted a bit because real gardeners kneel in the dirt to take each weed personally. Also did gym, welcoming the cool place. Saw last night's fireworks from a local high spot without having to join the crowds at the Charles River.

Eating was exactly as planned, CREDIT moi, with a calorie surprise. When set out on an emergency walk to fetch a green Bell Pepper, I discovered small containers of Italian Ice in the spontaneous purchase spot at the checkout. What could be better for a hot evening than ice? Dinner on the patio was our Fourth of July favorite pasta salad and deviled eggs (with Dill added this year, Yum). Then the cooling Italian Ice. Great idea! Until I read the label after dinner - those small suckers carry 250 calories of ice. That's some heavy ice, LOL. I'm really bummed; I thought I had found the secret of desserts. My advice of the day: read the label. <blush>

Joy (gardenerjoy) – Those are two big "baby steps" - Kudos.

silverbirch – Neat idea to use the larger plate to spread out the food instead of the usually recommended smaller plate to keep us from serving larger portions. [Thanks for the reminder that there're more beeps to discover.]

nationalparker – Sounds like a good Fourth - fireworks then stars. Hope your mother improves and gets released. Ouch for "SOLID ROCK HARD ice cream" - except as a deterrent to dipping in an unplanned spoon.

Beth (bethFromDayton) – Hope you continue to do well at your extravaganza. Passing up carrot cake is Kudos worthy since our brains can get tricked by the goodness of 'carrot.'

sparks17 – Kudos for some serious planning for the Fourth of July celebration/nephew's birthday, especially the 7 Questions Technique. I love the visual, "I will not have ... anything small and snacky."

Readers - day 4 Give Yourself Credit

. . . Do you have a tendency to focus on the negative, berating yourself for everything you do wrong? To counteract this tendency, it's important for you to learn to give yourself credit for everything you do right.

Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), pg 74.  

07-05-2013, 10:18 AM
Hi Coaches!

I've been busy...we brought mom with us after her fall and I need to be a bit more attentive to her over here. Her forehead is healing nicely and she enjoyed the pool, too.
Food wise, I've been very mindful. Op choices and another successful night at our fav Mexican restaurant where I was the only one who practiced any restraint. Credit. Our holiday treats were watermelon and fresh picked raspberries....I was reminded of so many changes from the "good ol days"

Take care everyone. We travel this afternoon.

07-05-2013, 10:54 AM
TGIF - thankful that I've taken the day off. I have needed to recharge mentally and think the time "alone" while DH is sleeping from working nights is key. Landscaping is sitting idle until late afternoon, I suspect. Plans include laundry, library and a matinee movie alone. Will stop at Trader Joe's for parmesan for a linguini dish in a few days. My mom should be released this afternoon, so I'd like to send flowers there tomorrow morning - make sure someone is home to receive delivery.

I was afraid that I'd give in and eat the "missing" meal yesterday, but realize that I didn't need it and had eaten enough calories anyway. Credit on that.

Bill - Thank you for the post today on Credit. I have not done that in weeks. Clearly being an imposter on the Becks site here. All I seem to see are the poor choices and inactivity, instead of the small steps forward. Ouch on the Italian Ice... I feel your pain.

Beth - Sounds like you're amassing the Credits left and right, and only one meal of too much among all of the temptations you're surrounded with, is amazing. Are you seeing people who haven't seen you in a while? If so, are you getting great feedback on your progress?

Lexxiss - Safe travels today! Your watermelon and berries sounds wonderful. I will pick up some watermelon today - it slipped my mind. Hoping for continued good progress for your mom.

GardenerJoy - Great job for the incremental steps and for recognizing that it's guiding you back to your goals! Had you said you were reading Nourishing Traditions? I got the suggestion on this forum, and have checked it out, but struggle with accepting the thoughts as valid and not based in accurate science. I need to figure out how to "vet" some of the statements as fact or not. I have been trying to cut out "fake" foods like margarine and turning to olive oil instead, and choose to not eat beef/pork for other reasons than health. I need to check your blog out to see if you have reviewed it!

07-05-2013, 05:11 PM

Really. Everyone seems to be doing well this week-it makes me happy to see!

Oddly, my wheat free stretch continues. I've found bean chips for dipping, and had already made a habit of using romaine leaves in place of bread for roll ups and sandwich wraps. It's truly nice to be free of the deep, frantic cravings for some of the stuff I'd felt helpless around in the past. HOPING this trend continues!

Our house was a major Stress Zone on the 4th. :yikes: Only Mycroft the Puppy seemed unfazed by the fireworks. The three other dogs were wrapped in their Thunder Shirts and hiding in the bed with my husband. All the intense noise went on until after midnight--DH and DS both get anxious too. Wondering about Thunder Shirts for humans....just glad it's over for another year.

Painting in the beach trailer we're desperate to sell. Watching Mycroft take on a beach ball. Planning grilled chicken and veg-k-bobs for tonight.

Onward, spanks

07-06-2013, 02:17 AM
Three credits for:

eating in my eating places
eating foods that work well for me
getting out of bed to write my report here when I realized I'd forgotten

Tomorrow will be a challenge with a family gathering that's part business meeting , part holiday party. This confuses my social skills and can lead to eating at odd moments, in odd places, and odd foods. But we're bringing stuff we can eat, so there should be plenty of food even if I ignore what doesn't work well for me, and I'll be careful about eating only while seated.

nationalparker: I was not the one who recommended Nourishing Traditions, but I have looked at it a couple of times and had the same response you did. I felt like I needed to verify everything. I don't have that response with other books, so I got frustrated and gave up on it. I wanted to like it more than I did.

07-06-2013, 03:52 AM
Hi all.

Successful walk. Successful lunch. Snacking and snacking and no dinner--not so successful. I'm still doing so much better than I've done at any other gathering like this, so I'm counting it as progress.

Late night, though, and I'm ready for bed!

07-06-2013, 04:05 AM
:wave: Didn't manage to get here yesterday as I fell asleep after a stressful time. This meant I woke, woozy and hungry, and ate a few oatcakes at the counter. Couldn't trust myself to sit down again but needed food. (Shakiness means that in my body usually.)

I'm looking forward to a better day today with time in the garden. And the sun is out!

Have a good day, everyone!

07-06-2013, 06:05 AM
Diet Coaches/Buddies – Spent long hours updating the AntiVirus software on my computer. My subscription needed renewal so I took the opportunity to switch brands - sorta like a divorce with instant remarriage. Naturally, the new brand found some more marketing stuff hiding in the dark so now my computer runs like new again. Such a first world problem. CREDIT moi for taking care of those things that need attending.

Food was on plan, CREDIT moi, with blueberries and strawberries providing the sweets for the day. Dinner on the patio was delayed until it got cool enough to sit comfortably. I gave myself permission to have a FREE sample multi-grain chip with humus at Trader Joe's since I was delaying lunch and had several much worse options available.

Joy (gardenerjoy) – Kudos for "we're bringing stuff we can eat" to solve the meeting/party problem.

Debbie (Lexxiss) – Hope your mom continues to heal. "Watermelon and fresh picked raspberries" is perfect Fourth of July celebration food.

silverbirch – Yay for sunshine and "time in the garden."

spanky - LOL at "Thunder Shirts for humans" - perhaps Snacking Shirts and Second Helping Shirts as well.

nationalparker – Oh Yes, Kudos for recognizing that you weren't "missing" any meal that needed to be made up.

Beth (bethFromDayton) – Continued Kudos for continued mindfulness at your event.

Readers - day 4 Give Yourself Credit

. . . Start now by telling yourself, Good Job, or the equivalent every time you sit down to eat, read a Response card, and complete every other weight-loss task in this program. By consciously giving yourself credit, you'll reinforce your self-confidence and build an awareness that you're strong and in control. When you overeat or eat in an unplanned way, you might begin to feel helpless, thinking, I just can't make myself do what I need to do. When you give yourself credit every time you do something right, though, you can more easily see such slips as momentary mistakes, not earthshaking events, and head off a sense of hopelessness.

Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), pg 74.  

07-06-2013, 11:26 AM
Drizzly, dreary morning here, which is kind of a funny sign to me since last night I was GUNG HO to get working early today on our landscaping project. I said I was just going to get back to work on it and the design would unfold as I worked. I think this is a sign that would not have worked out for the best/that it would have needed to be redone. Afternoon plans, if the rains continue, is to take a few hours and stroll through our museum of art alone. I have favorite paintings there that call me to come visit :) Also must get the marketing done.

Goal to be at 170.x by today and edge closer to my signature was a positive goal - was 170.6 today having dropped several pounds this week. I realize that I MUST have goals like that - that enabled me to not snack last night more than the thought that I didn't need it, etc.

GardenerJoy - Thanks for the validation on the book. I thought it was way too chemically based in some areas and too general in others. Back to the library with that one. Good luck resisting food you don't want at times that aren't the best for you with your gathering. Good planning!

BillBlueEyes - Good job tackling a project that I would put off until something happened (computer virus software) ... smart choice. I was a fellow Trader Joe's marketer yesterday, as well, and only zipped in for a few things, include the lattemiele biscuits I found there a few weeks ago - and bought a package to take home to my folks. Lightly sweet reminder of Italy. They're not low-calorie, but manageable.

Beth - Keep up the great work. Sounds like you're making SO MANY wiser choices this go-around. You're doing fantastic!

Spanky - Sounds like you're having a productive weekend! That feels wonderful, doesn't it? Credits for your ongoing wise choices!

I started (well, unofficially) the 100 days of weight loss reading and the first thing is to list the 10 reasons why ... so that got me rethinking and redoing my response cards for that. And I included the vain reasons that are more visible than "getting healthier", like getting back to my sexy lingerie, etc. This seems to go hand-in-hand with the same line of thinking with Beck's, just a bit different.

07-06-2013, 11:47 AM

Please give me one of these -->:kickbutt: next year if I plan a vacation in Ottawa. I should be relaxed by now. I am not. I am full of who do I see? who do I need to see? When can i fit them in? What about my mother? When do I see her? And :( it's too bad my siblings and I are estranged--should be easy to see them but can't. And does my SIL *really* not mind us staying this long at her house? Are we clean enough so she doesn't "get it" from her husband who's away but will be back on Thursday? (he's a clean freak-we are not). And then on top of this we are here for a 10 day music festival that requires much of us physically, basically endurance events: standing in place for 3-4 hrs as we wait, then watch the headlining muscial acts surrounded by, oh, tens of thousands of others doing the same, all trying to keep it together in the heat, humdiity and off and on rain. All reminding me that I am OLD-ish vs. the young folks getting high next to me, being drunk near me, hoisting themselves up above and surfing the crowd unless the crowd turns away, like we/they did the other night and the surfer just simply falls down. Then we leave, which takes quite a while to leave the crowd behind let alone negotiate getting the bus--with the thousands doing the same thing. Since we lived here, we know that if we walk about 30min to get to a bus stop 4-5 stops up the line from the mega crowd, we could get a seat. It was worth it for the seat.

Other issues directly related to weight that have come up:
1) buying chairs for the festival. DH got cheap ones for $9, but my first concern/question was "will they hold us?" He wasn't sure.
2) trying to find capris! OMG what is up with the stylists? Am I truly OLD-ish? Really? Everything I tried on was way big in the waist yet tight in my CALVES? Calves? Really? Used to this issue with tall boots, which I haven't ever really worn due to my large calves, but capris? Why are they made to hug us all the way down our legs?? Ended up with 2 skirts from Value Village, used clothes, in good shape, because although I really wanted something new, after visits to 3 stores and trying many things on, nothing fit/fit right. I am grateful I did find 2 skirts.
3) my SIL is really curious about our food. I feel under the microscope in many ways here.

*credit for cooking here from scratch using real food
*credit for planning meals and planning what we will bring to the festival site
*credit for being willing to do this very physically challenging event (the music is worth it though plus the photo-ops and the general experience)
*credit for the desire to have a plan and to stay on that plan

In addition, right before we left, I had to get a prescription refill for my BP meds and had a bad visit. The Dr. was on me about why I am not on cholesterol meds. OMG. He was about to just prescribe something to me and I held him off by telling him I have that big annual medical assessment thing coming up. I haven't scheduled it but I will, for the end of September, giving me a good 2 months plus to get a grip on myself and my food and everything. I so LOATHE my bp meds that another med will just send me around the bend if I don't try to do what I need to do. My goal is to get off meds not add them. He was also supremely unimpressed that I have remained the same weight since January. 254.
Yeah, I know.
What was great last year (down 40+) is no longer cutting it. Just not good enough.
I know.
And to top it off, he tried THREE large size cuffs, none of them worked and so no BP was taken. By the time he was on cuff#3 my BP would have really been skyhigh so I can thank the gods for small mercies.

I do have a few fun things though during my time here, top of which is printing in the print room I belong to. That will be next week. And I may get my hair done by SIL hairdresser who did a fantasic job with her mop!

Must go. Sorry this was so very long.

Enjoy your day.

07-06-2013, 02:49 PM
Good Morning, Coaches.

Back from the East. DH, DS and I had a terrific time. I officially graduated and officially got my life back. Vermont and New Hampshire were beautiful. It was fun meeting BBE and his DW for dinner. Wonderful to have natives lead us around the city our first night in Boston. Good company and good food was a great way to start our adventure. DS fell in love with the city. He says we should only go to cities with big red lines connecting all the major tourist attractions (The Freedom Trail). Every time we got lost we just looked for the line because our hotel was ON it.

Credit for food being extremely reasonable. Breakfast/ snacks in the hotel room everyday - fruit, cereal, nuts, coffee. Only one restaurant meal out a day —each was extraordinary - italian at Limoncellos near the North Church (best hazelnut gelato EVER), Legal Seafood cam chowder and high tea at the Parks hotel ( with Boston cream pie). Credit for a ton of walking. I will weighi in on Monday morning.

Credit this morning for getting back to the discipline of logging in my food even though my mind is telling me I am still on vacation time so I still have a "pass" to eat like vacation. Credit for food shopping this morning to get some real food back in the frig.

Wave to all.

07-07-2013, 12:11 AM
I caught myself eating while standing several times today. I'll attribute it to stress and use it to remind myself why it's so good to make that a habit. When it's a habit, stressful days make no difference -- I wash stuff off without even thinking about it. And that's less stress!

I did stick to the habit I'm trying to re-establish -- eating only foods that serve me well. Extra credit for the moment when my choice was "white bread or no bread" and I chose no bread. If I hadn't just made a pledge here, things would have gone differently. The Beck group was the collective voice in my head that helped me choose that path. Thanks, y'all!

07-07-2013, 08:59 AM
Diet Coaches/Buddies – Heard fireworks at 4am this morning - the celebration continues. It was hot all day. When we walked, CREDIT moi, after dinner in the cooler evening we stopped at our community garden to water the scorched tomato plants. The ground sucked up the water big time; I felt like a savior. I did enjoy seeing the garden without weeds, thanks to our efforts from the previous several days.

Food was on plan, CREDIT moi, including raspberries eaten straight from the bushes, while standing, in the park where we walked. Had to compete with two young teenage girls for the berries - they were nimble and fast.

onebyone – Kudos for continuing to go to Ottawa despite the pains. Yay for making the effort to be at the concert. And Ouch for a doctor who seems to be a tad rough in his bedside manner.

Joy (gardenerjoy) – Monster Kudos for "white bread or no bread" and I chose no bread - so good to be reminded that life is possible without bread.

maryann - Welcome home. Glad to hear that you and your DS enjoyed Boston. I love the idea that the Freedom Trail is the trail of bread crumbs to find your way back to your hotel. Kudos for finding your way to the North End for Italian gelato and to Legal Sea Foods to enjoy the world's best Clam Chowda' - you found some of our best.

nationalparker – Thanks for the demo, "I MUST have goals like that - that enabled me to not snack."

Readers - day 4 Give Yourself Credit

tip!Create a "credit account." For every positive behavior you acknowledge, drop a coin or dollar bill (whatever is handy) into a special container. After you follow your diet plan for a certain number of weeks (you decide how many), take the money out, add whatever extra amount is required, and buy something for yourself that you might normally pass up, such as tickets to a play or sporting event.

Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), pg 74.  

07-07-2013, 11:25 AM
Good Morning Coaches

Woke up feeling better. A new week lies ahead and then it's back home and so I am all good. No coincidence that checking in and getting stuff out helped.

I stayed on plan. Chose well. Said no several times to sugary candy-like things. Drank a giant water through the new Superman movie. Walked a lot again. It will be much easier to do his kind of trip as the weight falls off. I think just simply carrying this extra 80-100lbs is HARD and TAXING. How could it not be? every morning as my body creaks to life I am reminded of this.

Today we may be sight-seeing in Quebec with SIL and then the bluefest n the eveing. Tomorrow I will visit my mum. Tuesday not sure what--could be printmaking inthe print room. Could be swimming at Silver Lake. We did discover the local swim hole. Petrie Island. We shoudl eb there right now, swimming, but with SIL on her one day off from work we felt we shoudl maybe all do something together. Why, I don't know, but I guess it's called "being social".

Ok better go. I plan to be OP today and to drink plenty of water and to take care of myself.

Have a great Sunday Becksters.

07-07-2013, 12:52 PM
Good day, all! I'm proud to have finally gotten my rear in gear and took our dog out for the full three-mile trail. I feel good. Am sweating and feel like I have a more sunnier outlook to the day. I talked to DH about getting out on the trail with me ... (well, when he's not working the 14 hour days/nights) in preparation for our camping trip late summer to Colorado. The last few times I was there, I was in GOOD shape, strong, halfway muscular, and about 30 pounds lighter. Even then I struggled with hiking and was out of breath more than I was comfortable. Now with this extra weight and being out of shape, I worry. Our Colorado fitness plan went by the wayside months ago, so I'm trying to regroup in these last weeks. If only for me and my mental approach to the trip.

Bill - I'm going to use your posting of the "credit account" to trigger me to walk more for credit. I will put a $1 in a jar for every walk/hike and see where I get to before our trip ... and then use the money for something that I wouldn't have normally bought before the trip - I am motivated by things like this - stickers on the calendar, whatever :) You couldn't have chosen a better fit for me today.

OneByOne - good choice with the big honking water during the movie; sounds like you are making wise choices! May that continue today!

GardenerJoy - That's STRONG to skip bread! I will choose warm fresh bread over any dessert... kudos to you!

Maryann - Credits for pulling yourself out of vacation food mind mode. I respect that as I have so much trouble doing that.

07-08-2013, 01:02 AM
I did well to do with my two Small Steps of eating only in my places for eating and eating only food that serves me well. So, I'm feeling ready to add a third Small Step of eating four or five distinct times a day (three meals and one or two snacks). It's time to stop the grazing!

So here are the three practices I'm focusing on right now:

Eat only in my eating places
Eat only foods that serve me well
Eat only at my eating times

07-08-2013, 06:37 AM
Diet Coaches/Buddies – Walked before it got so hot, CREDIT moi. Each time I went out I produced enough sweat to allow me to believe that I was working hard.

Eating was good enough, CREDIT moi. I converted the refreshments at the opening for an art exhibit into lunch and avoided the worst of the sweets being offered. One benefit of the heat is that I'm not drawn toward the tree nuts that call me so loudly on cold days.

onebyone – Kudos for "no several times to sugary candy-like things" - sugar is so seductive.

Joy (gardenerjoy) – Cheers for "It's time to stop the grazing!" I fought off a desire for a snack by the old trick of observing that it was only one hour till the next planned food. One hour isn't difficult.

nationalparker – Yay for a three mile hike with your dog. Neat that you're preparing yourself physically for vacation.

Readers - day 4 Give Yourself Credit

How and When to Give Yourself Credit

Giving yourself credit can take the form of a word or brief phrase that you say silently to yourself, such as:
That was good.
Good Going!
That deserves credit.
I did it!

Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), pg 74.  

07-08-2013, 09:11 AM
Good morning! My 4th went well but then I just slumped. I still kept track of everything I ate, but I have been maintenance-high all weekend, eating more than I planned and then adding extra stuff. Because it tasted good. Because I was hungry. Because why not? My resistance muscle is weak...I am choosing to be weak!

Thinking about it, I am wondering if the higher cravings are tied to the sugar-free ice pops I have been eating daily for the past week or so...

07-08-2013, 12:36 PM
Good Morning, Coaches.

Spontaneous trip to Six Flags with DH, DS and cousins. Food was way out of ordinary for me. I NEVER eat fried stuff—don't like it. But yesterday I had a few onion rings and most of a burger. Credit for not jumping into my thing which is sweets. Credit for walking the extra mile to the parking lot both ways instead of the tram.

First weigh in since June! Only two pounds above ticker which I am very pleased with after two weeks of vacation and a cross country flight. Today and tomorrow are my two 700 hundred calorie days. I feel confident I can get back to ticker by the end of the week.

nationalparker: love the dollar/credit idea. Glad you are back walking.

onebyone: swimming sounds great. Hope you get there.

BBE: Our last day in Boston was a sweating-fest. Makes me appreciate California which was a cool 69 degrees this morning.

gardenerjoy: I am contemplating your " eating places" and wondering if that would work for me.

07-08-2013, 02:55 PM
Back to the quarry, today (Fred Flintstone-speak; not sure why...) But anyway, starting another week out and have done okay so far through breakfast and lunch. Took our dog in to the vet and found she has bladder stones, and has surgery now scheduled. This is a financial hit for both today's appt. with xrays, meds, etc., and for the surgery. Will run through it all with DH tonight; he was sleeping from working all night when I finally got back home.

I stress-ate my dry cereal at my desk this morning... It was nearly gone before I realized it. I wasn't "present" but rather let my mind wander.

Hopefully this evening includes a trail walk with DH if not storming. if it is, I'm committing to getting on the treadmill. Oh, please let it not be storming. :) Funny - the treadmill used to be my routine, in addition to walks at lunch, hiking, etc., I didn't use it much for my weight loss goals, but rather just for fitness and toning.

Dinner will be turkey italian sausages grilled and spinach salad ... and watermelon. Gotta cut that beast.

Bill - Have you seen the trailer/preview for Still Mine? Looks interesting. I want to also see Unfinished Song. While I'm still in my 40s, I'm loving that movies are offering good roles for some seasoned veterans and everyone isn't 25 and have the same hair/teeth/chest.

More tonight.

07-08-2013, 09:31 PM
Hi Coaches!

I had to look back….my last post was Friday morning….it seems like longer. I tried after work last eve but no internet.

I have been 99% op since my last post. I am finding myself more comfortable with smaller portions and I've been consistent with my at home exercises. credit.

BBE, interesting that the tree nuts don't call to you when it's hot. Credit, anyway, for not eating any..BTW-I tested picking at the chicken while sitting down and it worked quite well. lol

gardenerjoy, thanks for sharing your get back on track process with us. Small and specific steps seem to be working quite well. credit.

nationalparker, sorry to hear about your pup. I hope surgery goes well. Sorry, too, for mindless eating. How about a sticky note on your cereal? Something that reminds you to think before you start?

MaryAnn, credit for acknowledging a success at 6flags...not eating sweets even though you had a few onion rings. In my experience, the sweets are the big trigger.

sparks, SF stuff does seem to cause cravings for some. Good idea that you've thought about it!

onebyone, credit for all your exercise even though it has been hard and taxing. Probably one of my greatest weightloss joys has been leaving that "baggage" behind.

silverbirch, :wave: Yes, shakiness is when hunger is an emergency. credit for taking care of yourself.

Beth(from Dayton), kudos on your continued success with monitoring your food during the anticiipated weekend.

07-08-2013, 10:22 PM
Hi all,

Back from vacation and trying to get back into the groove.

My vacation eating (and exercise) started out strong and got weaker. I'm home, now, though, and back OP!

Take care!

07-09-2013, 12:59 AM
I followed my three Small Steps, but I need to add a fourth right away -- no seconds and no inventing extra courses. A big reminder that hunger is not an emergency might help here -- hunger that I fear I might possibly have in a few hours if I don't eat more now is really not an emergency!

So these are the four Small Steps I intend to follow tomorrow:

Eat only in my eating places
Eat only foods that serve me well
Eat only at my eating times
Eat only what I initially serve

07-09-2013, 07:57 AM
Catching up -

maryann - credit for a great post-vacation weight!

nationalparker - why do you keep cereal in your desk?

Lexxiss - credit for consistency!!!

Beth - hope you had a great vacation!

gardenerjoy - I like your list of rules very much.

Well, I had a great day yesterday. Lower calorie range, plenty of fresh veg, good amount of carbs, exercise and went out walking twice....I felt very in control. Credit!

I still had two of the sf ice pops and I did not have any cravings. I honestly felt a little woe-is-me after having to control myself so much on the 4th and so I tried to treat myself over the weekend as much as I could without going overboard but I was on the extreme edge the whole time!. I am up to Day 30 - Stay in Control when Eating Out and there is a great sections on changing my mindset on special events. I really do feel entitled to celebrate and I do not like not treating myself when I feel festive. I will be working through the list of sabotaging thought for a few days.

07-09-2013, 08:03 AM
Diet Coaches/Buddies – One neat part about this hot weather is leaving the house without thinking about an extra shirt or jacket. Neat until we stepped out of the car and it had started raining. Ouch - neither DW nor I had expected that and had not a single umbrella between us. We observed that it was still hot enough that getting wet would evaporate quickly, so walked away from the car for our short two mile path, CREDIT moi. We won! The rain stopped within a minute, the local world was cooled down a bit. We were rewarded with six Cormorants perched on a dead tree for the evening and two baby Tree Swallows clinging tightly to a branch.

Food was on plan, CREDIT moi. Dinner was the last of the pasta salad and deviled eggs from the Fourth of July, eaten on the patio. Cold leftovers means little clean up; every meal should be left overs. I'll have a banana with breakfast this morning only because I took an emergency walk yesterday to replenish our supply. Being out of bananas is an emergency.

Joy (gardenerjoy) – It's neat to be sharing your construction of the fundamentals of sane eating.

Debbie (Lexxiss) – 99% OP is true Kudos worthy stuff. [Kindly post a YouTube video of picking a chicken sitting down - I'm not a believer, LOL.]

maryann - Sending supportive thoughts to those of you who regularly fly into the San Francisco airport and have to process the recent crash on a more personal level than the rest of us. Yep, Kudos for avoiding the sweets at Six Flags.

nationalparker – Ouch for the vet news with your dog - hope it all works out.

Beth (bethFromDayton) – Welcome back from your eat-a-rama vacation. May you find your groove.

sparks17 – The punch line of the Beck quote for the next couple of days is that it's important to give ourselves credit for our partial successes. So, Kudos for "I still kept track of everything I ate" even when feeling weak. For me, sweet hits are a trigger whether sugar free or not.

Readers - day 4 Give Yourself Credit

[I]it's all in your mind
Giving yourself credit just takes a moment, but it's essential in your weight loss efforts. To understand the importance of giving credit, consider these scenarios:
Scenario 1
Sue is at a restaurant for a large family reunion. She sees bread - which is many dieters' downfall - on the table as soon as she sits down, but tells herself, I'm not going to eat it ... I can wait for my meal to come. She tries to resist the bread, but her dining companions each take a slice, remark how delicious it tastes, and keep passing the basket. Finally, she reaches in for a piece and eats it. Then she tells herself, I can't believe I was so weak ... I have no willpower whatsoever. She gives up, proceeds to eat another slice, and then overeats for the rest of the evening.

Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), pg 75.  

07-09-2013, 10:04 AM
Hello! Off to a decent start this morning. Looks like storms are on their way here. Dark skies.

On the cereal front, I had measured myself a cup of it for breakfast and took the baggie in to work with me, but wasn't hungry so felt I shouldn't have been eating it since it was stress-based vs. hunger-based eating. But it worked into the plan, so was okay in "theory" but ...

Stayed on plan last night and DH and I wrapped up the night with a good trail walk with the dog, who didn't seem to be too down. A third $1 went into the jar when I remembered this morning. Credit.

Found an old computer "journal" and I read how completely stressed at how out of control I was with my eating when DH and I got together - and was at 153. Hm. Sure as heck wish I'd have gotten control THEN. :)

Subway (I hope) lunch with a coworker today; and another lunch scheduled for tomorrow. NO CHIPS is my motto. Even baked chips=No. Need to save the extras for dinner - bruschetta and linguini.

I sure wish i'd have hit this more focused at 153, instead of let it climb. Phooey.

07-09-2013, 11:54 AM
Good Morning, Coaches.

Yesterday OP and I am very grateful. DS and I have started again with the chore calendar. He picked dusting the blinds and left me with cleaning the door knobs and the light switches. We both changed bedding.

Making big plans to economize these next ten days to offset cost of our wonderful vacation. I am thinking of it as a fun challenge. I have about ten bucks in cash, a full frig, a full tank of gas, access to a pool, and a trip to the library planned with DS. Will that get us thru the weekend? Stay tuned.

Weight one pound from ticker.

Sparks: "Entitled to celebrate" really resonated with me. For me, the overeating eating is also "a vacation" from responsibility and pain. In many cases it is also an act of rebellion from the dark days of childhood when my slim parents told me I couldn't eat something.

BBE: Currently I am on a "banana a day" plan. This is a habit that unfortunatley condemns me to going to the store every four or five days because they go brown. I want to shop every two weeks!

Lexxiss: Credit for getting back to posting and 99% OP. That is a big deal.

nationalparker: Glad you got to walk with your hubby. May I ask what kind of work he does that keeps him up all night? It is my idea of a nightmare. I work best on about nine hours of sleep a night.

07-09-2013, 03:21 PM
SUCCESS! No chips at Subway. :) Small steps, right?

Maryann - DH works for a printer, so he alternates between working days and nights every two weeks. Very hard for his body to adjust.

Reread that journal I found and feel bad all over that I didn't "catch" myself sooner. I am kicking myself today. Not productive, I know. And discouraging to see that I have failed to achieve this goal for way too long.

Goal for tonight = get on treadmill for only one mile (more is fine), and pull out yoga mat for some floorwork. It's raining and we probably won't get out on the trail if stormy. Have many chores lined up but an hour for mental relief is needed. Sorry for the quick report back. But that kept me accountable.

07-10-2013, 12:49 AM
Credit for following all four if my Small Steps today. Now, I really feel back on the path of healthy eating! I'm going to stick with those four tomorrow.

07-10-2013, 05:19 AM
Hi Coaches!

Yesterday was OP. Ticker moved down 1, which is a big deal for me. Credit. I'm still focused on minimizing, both with portion size and eating very simple. The two combined seem to have the effect right now that I am far less interested in food....what I eat, when I eat. Last night was the second 1/2 of a veggie omelet (no cheese) from work with salad and high fiber toast. I didn't even heat the omelet which seemed totally "cool" during these hot summer months.

BBE, kudos for another OP day AND for remembering that being out of bananas IS an emergency. I love how we have learned to prioritize healthy foods VS...(fill in the blank) lol

gardenerjoy, yay for following your four steps and planning to do it again.

nationalparker, credit for standing down those chips at Subway!

MaryAnn, yay for 1# off ticker and a great weekend challenge! You can do it!

sparks, yay for a very in control day!

Beth(from Dayton), welcome back to the "groove"!

I'm headed over the hill this morning for 3 days of raspberry picking and pooling. I've included a small fresh berry/NSA ice cream or yogurt treat each night. The good thing about living at two different altitudes is that we'll have another raspberry crop at our higher elevation in a month or so.

07-10-2013, 06:12 AM
Diet Coaches/Buddies – Yesterday's emergency walk, CREDIT moi, was for milk for this morning's cereal. We're distracted around here because we have a contractor working on two window sills with rot that was missed when we had the house painted recently. Window sill rot challenges the best of carpenters since the job is to salvage as much as possible of a complicated piece of wood that's deeply embedded into everything. I saw blueberries at a good price but had to remember that I've got three pints uneaten in the fridge now.

Food was on plan, CREDIT moi, as I continue to feel that eating is a winter activity. My chuckle of the day came from an email that had the phrase 'coat chair' instead of 'co-chair'. My friend later told me she had dictated the email into her Mac's voice system. Now I feel like a troglodyte typing on this old-fashioned mechanical keyboard. Like I was still using punched cards, LOL.

Joy (gardenerjoy) – Four small Kudos for four "Small Steps."

Debbie (Lexxiss) – Three days of raspberry picking sounds like heaven. How do you control yourself from eating them by the quart?

maryann - Kudos for raising a kid so neat that he does his chores. Looking forward to hearing how ten days of belt tightening goes.

nationalparker – Yay for "NO CHIPS is my motto." Sound clear to me. I know that feeling of "Phooey" for each pound-ago that I didn't get under control.

Readers - day 4 Give Yourself Credit

it's all in your mind
Giving yourself credit just takes a moment, but it's essential in your weight loss efforts. To understand the importance of giving credit, consider these scenarios: . . .

Scenario 2
Peter is at the same restaurant. He, too, is tempted by the smell of the bread. His mouth starts to water, especially when he sees his friend eating the bread with gusto. After resisting for a while, he finally eats a slice. he then tells himself, Okay, so I gave in ... At least I resisted the breadbasket for 10 minutes ... I deserve credit for that ... The last time I tried to diet, I couldn't make myself wait at all ... And it's good I've eaten only one slice ... I'll make sure to eat just a quarter of the baked potato I ordered, instead of the half. Peter gets right back on track and stays within his calorie limit for the day.

Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), pg 75.  

Tracey on a journey
07-10-2013, 10:24 AM
Hello everyone,
This is the first time I've ever posted on the Internet and the first public committment I'm making to losing weight using the Beck Solution. I started reading the book last week and doing the first exercises including "Finding a Coach". I was very reluctant to do that but I've tried losing weight before and gained it back. I know how to diet and I even know how to eat healthily too - I just don't for all the reasons she lists in the book. Something has to change because doing the same old thing isn't working. Being accountable, learning from others who have advanced farther along the Solution and admitting to others that I'm fat and I don't want to be anymore, makes a lot of sense to me even if it's a little scary. Anyway, I'm joining you guys on the journey now. I hope you all have a good week. T.

07-10-2013, 11:43 AM
I actually made an Ina Garten recipe for linguini al aglio e olio, with a few modifications and was able to completely fit it into my day's calorie plan. I wanted more than my serving when I'd finished it, but took a fresh tomato, added salt and enjoyed that. Credit! Actually savored it vs. just eating it. Felt good. Now my quest for a really good recipe for that has ended; Ina saved me :) DH really liked it, too.

Dropped off our dog for her surgery today and just got the call that all went well and she's in recovery now - phew.

Evening was uneventful with big things... small issues seemed to abound. Lunch scheduled with a coworker friend today; not sure where we'll go, but she's a bright spirit and good company, so I'm looking forward to that. Food is secondary. Would like to get my mind off the pooch.

Will post now and hopefully add personals later!

07-10-2013, 12:52 PM
Good Morning, Coaches!

Welcome Tracy! I have found a tremendous amount of success posting on this site. My third year anniversary is coming up. Formerly, I was over 200 hundred pounds but could not lose the last twenty (13 years of trying.) Beck's methods helped. As you said, it is a powerful thing to tell the truth and be visible with your goals.

Lexxiss: What a huge success! Half of an omelet seems enough. My two "700 calories days" have been so successful because the meals are completely SIMPLE.

As for me: Weight at ticker! Thrilling to know I don't have to gain the usual five pounds on a vacation. Food OP except for some dastardly "wandering" while Imade a spare of the moment dinner change. Focus for today is to sit while eating.

07-11-2013, 12:07 AM
I did my four Small Steps again today. I'm feeling some willingness to add a fifth, but I think I'll give it a day or two to let these settle and start to feel like habits again. So, I'm again committing to:

Eat only in my eating places
Eat only foods that serve me well
Eat only at my eating times
Eat only what I initially serve myself

Welcome, Tracey_on_a_journey! This is the place I found when I got to this point: "Something has to change because doing the same old thing isn't working." And it worked!

07-11-2013, 01:07 AM
Food OP.even though 2 meals were at a hospital cafeteria and one from Wendy's. staying the night in DS's hospital room after her surgery this morning. She is recovering well.

07-11-2013, 06:45 AM
:welcome: Tracey (Tracey on a journey) :welcome:

And, in honor of your first post, :wel3fc:

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

And how did you find your way to this forum on 3 Fat Chicks?

07-11-2013, 06:48 AM
Diet Coaches/Buddies – Today's the day I increment the counters in my signature, CREDIT moi. And two micro credits: When I sat down with DW on the patio with cold lemonade to discuss a neighborhood construction project (a topic with feelings) she offered me some tree nuts from her small serving dish; I declined without thinking. CREDIT moi - with an extra CREDIT moi for the "without thinking" part. Either it's the weather or it's my attempt to get past my free fall into tree nuts, but I'll take it either way.

The second came when we cut some chunks of cheese to set mouse traps for our annual visitor to the basement. One chunk too many was cut. So I reached out to scarf it down and . . . and . . . then decided not to. CREDIT moi for skipping only 10 calories of cheese, but skipping it because it wasn't part of my plan. (My Sabotaging Thought was, You are sitting down, you know. Yay for a brain that won't give up easily.)

Joy (gardenerjoy) – Kudos for charging forth slowly despite your success.

maryann - Yay for "completely SIMPLE" meals. I need the reminder that my body doesn't need a major event to meet its nutritional requirements. Congrats for completing your East Coast vacation without weight gain.

nationalparker – Garlic and olive oil do make pasta slide down so easily. Kudos for avoiding a second helping. Glad your dog's surgery went well.

Beth (bethFromDayton) – Glad to hear she's recovering well. Kudos for staying OP despite the terrible food choices at the hospital.

Tracey (Tracey on a journey) - This is just the greatest starting awareness to be able to take advantage of the Beck strategies, "I know how to diet and I even know how to eat healthily too - I just don't for all the reasons she lists in the book." It's always been so annoying to me that I knew how to eat well - just didn't know how to do it.

Super Kudos for taking the big step of reaching out to find a Diet Coach. (I assume you're reading the Pink Book.) The group posting on this forum serve each other as Diet Coaches (Buddies in the Green Book). We'll be glad to serve that role with you and ask you to serve as Coach to us. Glad you've joined us.

Readers - day 4 Give Yourself Credit

it's all in your mind
Giving yourself credit just takes a moment, but it's essential in your weight loss efforts. To understand the importance of giving credit, consider these scenarios:
. . .

. . . In the first scenario, Sue's self-critical thinking eroded her confidence, leading her to eat even more bread. In the second scenario, giving himself at least partial credit allowed Peter to regroup, start fresh, and stay within his diet.

Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), pg 75.  

07-11-2013, 09:12 AM
Good day! I'm thankful the week is creeping closer to the weekend. Seemed like yesterday evening was a long one with the pooch pickup from the vet, which took quite a while with all of the instructions, etc. She was struggling a bit last night, so that was hard for me. Dinner was a new spread I made with cannelli beans, olive oil, garlic and lemon juice - added cilantro after trying it... and put the recipe in MFP and counted my portion, some pita chips, and a veggie salad. Was shocked that I was able to stay in my calorie range without a major plan yesterday, due to Q'doba's for lunch... I ate 2/3 of my portion of naked burrito and have the other third for today. Felt good about that. Credit for tracking everything in MFP yesterday, and for staying within my range. Despite a string of on-plan days, my scale is taunting me. I'm focusing on not getting frustrated. Yet.

Brought Beck's book in to work to read through more at lunch today - need reminders of some things and to write fresh response cards because I just have been NOT doing that step.

Yesterday evening at dinner I asked DH where he wanted to go for his 45th birthday next year - not ON his birthday, but we could save up for a trip to a locale that he alone chooses at a time that works for us/our jobs. The next thing I know, he's up and back in bed with the laptop at 12:30 a.m., saying he's not the least bit tired, and pricing Alaska cruises, Hawaii vacations, Machu Picchu trips, the works. I want only limited input on whatever he decides, but did say remember, we don't have years to save for this... I like that he is excited about it; his former relationship was one with zero travel. I believe Hawaii is out for the $, but he's enjoying the idea. I did subliminally suggest Florence, Italy, and will continue to do so. Merely for scientific testing purposes. :)

Welcome, Tracy! I missed welcoming you yesterday as I had the forum open and my note started forever before finishing/posting! Sorry about that :) I'm finding that the posts by others in this forum are reminding me of good ways to be accountable, realize how I can stay closer to plan and are good support. Looking forward to hearing what your main challenges are.

Bill - Good job with the automatic decline on the nuts! That's a major step. And credit to your DW for not pushing... I find myself going, "are you sure?" when DH declines something I know he enjoys. Why do I give that second opportunity for acceptance?

GardenerJoy - I like your four guideposts for eating and am going to adopt them for the day.

Maryann - Your success is exciting to me - I look at your ticker and go, I can do this!! :) Credits abound for the vacation without returning home with some tagalong pounds.

Beth - Good to hear that the surgery went well (and major credits for staying on plan with the stress of the whole day there)! How did your close friend do at the long fiesta - is she working at eating healthy, too?

07-11-2013, 11:55 AM
Good Morning, Coaches.

OP yesterday with a few substitutions. Forced myself to make my caesar salad rather than snack on my feet and then I enjoyed the salad. Sometimes I just have to force myself to make the healthy food and once that is done, I am fine.

Update on my $10 plus change for 10 day challenge. I stumbled into two free movie rentals from Redbox and then found an old store credit from Bestbuy to buy my son the computer game he earned for practicing music. Later I bought my son the ritual Subway sandwich for lesson day but I brought the drinks and side fruit from home so (drumroll, please) I still have $7.00 burning a hole in my pocket.

BBE: It isn't the calories, you are right. It is our insidious brains trying to regain control. My mother use to say, "Why sell your soul for a pencil?" Why break your plan for 10 calories? I think I will keep that in mind today.

nationalparker: Florence, italy is fantastic but super credit for planning to save up enough before you take your trip. The norm these days seems to be just put it on your credit card. I know I have to watch my spending habits. Sometimes they are an extension of my compulsive overeating. ( I tell myself "I am not overeating today so I can buy myself something.")

gardenerjoy: What do they say, "Slow and steady wins the race?"

bethfromDayton: credit for surviving hospital food— no pun intended.

07-11-2013, 06:08 PM
Computer is wonky again :( But I am ok. Staying on plan, even if it is the high end! Hope everyone is well. TTYL.

07-11-2013, 08:04 PM
Good Afternoon Coaches

We moved today from my SIL's place into a university residence for the next 3 nights. I like it here. Two separate bedrooms sperated by a kitchen with microwave and full fridge. It's nice. We're onthe 5th floor and all I see are tree branches at the window. Like I said, nice.

I've been working a bit toward my art show. I have 9 small linoblocks carved for printing with my friend Shirley tomorrow in the rpint room I am member of. My goal is... to get them printed so they can be in my gallery show. Deadline is the first week of August. I've attached a jpg of one of the blocks, approx 3" x 3", of The Yip Yips of Sesame Street fame. My theme is monsters--and these guys were always great. I also have a very tender Frankenstein clutching at his heart.

Foodwise I am not doing too bad. I have had some off meals/ or parts of meals, but for the most part I am not disappointed in myself and I continue to strive to do better. It helps when we make the effort to cook from scratch but that's tough in another person's house who reminds you that you stunk the place up for days making that chicken curry-- makes me not want to cook at all. Now we only have a microwave and no plates, cups, bowls or cutlery. Luckily, my best friend lives two blocks over and not only has he left me a bike locked to his porch railing, that is mine to keep, that he cobbled together from other abandoned bikes + a bike for DH to use while we are here just in case we want to do that... he alos left the key to their apt available for us if we want to hang out inside. I will pat their fine cat and feed her and borrow some kitchen goods.

Anyway, that's my update. My stamina for standing watching bands in heat and humidity and crowds has grown. We didn't get to bed until 2:30 last night and I was up and out early to visit a friend and to meet her new baby Raphael (3 mos old and a very cheerful little guy!) and I just felt out of sorts this afternoon after we got here. Probably need more rest. But who wants to do that?

Have a good night.


07-11-2013, 11:56 PM
Hi all,

DD is recovering from her jaw surgery--she's still a bit groggy from pain meds, but in good spirits. I've managed to not be tempted by the wide range of soft foods I got for her. She'll be on liquids/pureed food for the next month.

My food has been OP but I didn't exercise yesterday or today. I'm going back to work tomorrow, and BFF is here to stay with my daughter.

Hospital cafeteria food, surprisingly, was very good. I had a 'typical' breakfast--scrambled eggs, a couple of pieces of bacon, half a piece of french toast (no syrup or butter), and a banana. For lunch, there was a really nice very fresh salad bar and I made a lovely meal out of it making wise choices. I didn't have a sandwich, but the meat looked fresh and tasty. They even had signs telling how to make a low cal and a high cal salad out of the salad bar choices!

Lunch is all packed for tomorrow, and I feel good about being OP this week!

ETA: Now on mini-goal #8!

07-12-2013, 01:28 AM
We went out for lunch and I ate the white bread with the salad without even thinking about it. So, still working on the habit to eat only the foods that serve me well. I'll do better next time -- it didn't add that much and I used to leave it so I'll get there again.

Tomorrow's challenge is an awkwardly timed cocktail hour. I always fantasize that we'll eat enough party food to call it dinner, but I've been around this game long enough to know that won't happen even if DH says he's on board. So, I'm going to skip the food, and the cocktail for that matter. I'll have club soda at the party and talk to people. We'll almost certainly go out for supper, so I'll save my calories for later. If for some reason we don't go out for supper, I'll have something similar to what I'd fix myself for lunch at home.

07-12-2013, 06:48 AM
Diet Coaches/Buddies – Did an evening walk with DW, CREDIT moi, even though rain threatened. (We put folded umbrellas in a backpack . . . duh!) The rain held off until we were done, which pleased me. It only sprinkled for a few minutes instead of a long, slow inch of wet which annoyed my gardener DW.

Food was on plan, CREDIT moi, despite the emotional task of having to deal with a city bureaucrat. Arrived anticipating my own image of a city employee. Instead, I encountered a bright, quick to see the big picture, guy who immediately made a phone call on my behalf and then . . . called me later in the day to let me know the results of his second phone call. My apologies to all city employees the world over for carrying my negative attitude about you guys. It only takes one guy like this to whack me upside the head with gratitude that there are folks who just get the job done.

onebyone – Yay for the smell of chicken curry that lingers for days - come cook at my house any time. Your university residence accommodations sound comfortable. Congrats for that growing stamina.

Joy (gardenerjoy) – I, too, have been snookered by those "awkwardly timed" events. Your plan to avoid the food is admirable. I've found myself so annoyed that I'm eating food at 4pm when that's not my schedule and I know I'll be craving food later in the evening regardless of what I eat that early.

maryann - It's fun reading the saga of the $10. [Thanks for your mom's, "Why sell your soul for a pencil?"]

nationalparker – Garlic and olive oil do make cannellini beans slide down so easily. (Is there an echo in here?) Kudos for staying on plan with a day that includes pita chips - I find those guys easy to eat in large quantities. I like your DH's ideas for vacations. I vote Florence - beauty enough to bring tears to your eyes.

Beth (bethFromDayton) – Glad to hear that your DD is on the mend. Kudos for recognizing that soft food isn't zero calories.

sparks17 – Ouch for a wonky computer. Mine is less wonky after getting rid of some ad-ware that was consuming resources keeping track of whatever it does in there.

Readers - day 4 Give Yourself Credit

. . . Start giving yourself credit today and continue to give yourself credit whenever you engage in a helpful eating behavior. For example, look at what you've achieved after just three days on this program. You deserve credit for:
Creating and reading your Advantages Response Card
Creating and reading other Response Cards
Investigating and choosing a primary diet and a backup diet
. . .

Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), pg 75.

Tracey on a journey
07-12-2013, 06:59 AM
Good morning Coaches,
Thank you all for welcoming me to the group. I'm on day 7 of the "pink book" and have already lost weight just by being mindful. Thank goodness for smart phone apps though - I set up a reminders to read my advantages card and give myself credit and it's working well. I'm hit and miss with mindful eating but on Wednesday I told my husband that I wasn't going to watch TV with him while we ate (read: mindlessly bolted down) supper anymore and instead went into the dining room, free from distractions, and sat down to eat a quiet meal - and he joined me!!!!
We did the same last night too. Hopefully the weather will be nice this weekend and we can get out to the backyard for supper. Weekends have always been the death of good intentions in this house. Wish me good luck.
"Billy": thanks for your messages of support and the example you set.
Have a good weekend everyone, Tracey.

07-12-2013, 11:05 AM
TGIF! Ahhh ... finally here. My day will be split with running home at lunch to check on our dog, who was in pain and whimpering from her surgery, but hopefully the pain meds kick in and she sleeps while I'm gone. DH had to go back to work today (days this shift).

Dinner was turkey tacos with plenty of tomatoes, onions and lettuce, and stayed on plan. Smiled at Bill's comment on my olive oil inclusion in meals - none last night, though. But it's our go-to healthy fat and it's measured, counted and keeps us clear of fakes with ingredients I have no idea what they are - i.e., I can't believe it's not butter because it's NOT, etc.

Father has to have surgery next week, and will be in hospital overnight. I wish I could get down there easily/quickly. Brother is there and can assist Mom (who now is handicapped), and I'll be there in a few weeks, but Dr. said it cannot be delayed.

Tonight's plans only include tids and bits and a movie at home and hanging close to the pooch. I plan to start my tids and bits with the spinach salad, so must stop for spinach.

Florence is the city in the world that is closest to my heart. I could move there. I lived in Europe when growing up and now going back to Florence is like going home. I literally tear up when I arrive at Santa Maria Novella train station and walk to my b&b ... so I will choose that for my 50th birthday trip. DH is really getting into the "picking a place process" for his. I suggested Orcas Island as an option ... or the train across the Rockies in Canada, too :) Heck, I have to be SOMEwhat involved, right? ha ha... We did the Empire Builder from Seattle to Chicago a few years ago and had a sleeping car and had the BEST time. We bought very early and saved a ton of money.

Aiming to return and post personals...

07-12-2013, 12:02 PM
Good morning, Coaches.

Credit for reading my advantage cards and logging food into MFP.

I had planned Mac and Cheese for lunch yesterday since DS requested it. I ate my portion, then finished what was left over in the pot when I went to clean the dishes. Seems like old times but not in a good way. I just cannot eat that food. It does not "serve me well" as gardenerjoy would say. Plus, I felt cranky and blue all afternoon. Is that why I was depressed for so much of my twenties? Was it the crap I was eating on a daily basis? Maybe it was worth yesterday to have a new understanding and compassion for my younger self and gratitude that I don't have to live that way anymore.

Today I am loading up on fruit and veggies. My big push now is 156 by Aug 1 so I can change my ticker. I am still reaching for 150 by the time I am 5o in December.

Used a Target promo card for free milk and the illusive "ripe but not brown in a second" banana. Had to pay for eggs. $5 left till Wednesday. It is unbelievable all the gift cards and coupons I found when I cleaned out my purse. I just don't have time to be so thrifty during the school year.

Today's clean goal (it is a biggie): I want to get everything out from under the beds and get them into a closet. I don't want dust mountains everywhere and I want to easily get in and around with the vacuum. I will definitely have to put on my "tossing" hat.

bethfromDayton: Big kudos for reaching your next goal. You are doing a great job.

onebyone: What is a lineo block? Is it for silk printing?

Tracy on a journey: I put my advantages cards on the phones with a daily reminder. I think it helps/

07-12-2013, 02:04 PM
Hi all--I usually post in the evening, but I had an epiphany I wanted to share!

6 months ago, I struggled with planning. Lately, I've struggled to make time for it since I've been out of town so much, but the planning itself is easy.

4-5 months ago, I found weekends harder than weekdays since they were less structured. Now, I've figured out how to keep OP on the weekends--by planning and adding structure and building new habits.

Now, I find parties really really hard. But, if I've successfully tackled planning--and I have, and I've successfully tackled weekends--and I have, I should be able to tackle parties--I just need to get there. But success is possible--I've already shown myself that I can get through the struggles to success.

Planning is no longer something I have to force myself to do. I didn't want to plan--but now it's just something I do. I didn't want to get into new weekend habits--but now I have new weekend habits.

So, I need to think of party habits as being like those--things I can do, and once I do them, they won't be a constant battle with myself--they'll just become the standard default way I eat at parties. Right now, it's hard for me--but if I perservere, it won't stay hard. It'll get easier.

And that was my after-lunch epiphany!

07-12-2013, 03:33 PM
Hello coaches! I have had all good intentions of posting several times in the last few days since I really do want to write personals...I still plan to do that but am, again, on the fly and must check in with you, my peeps.

Upon returning from Hawaii I was up 7 lbs. I got right back OP and am able to exercise more since it is lots of walks up the big hill in addition to water aerobics and Zumba and riding the stationary bike (must get those miles in for my Lazyman Triathlon!) so now, the weight fell,off and, unlike the last several months of lose 2 or 3'lbs and then up the next day and slowly down again over the week, it continues to go down! I actually am trying to not lose more this week since I don't want my body to freak out and gain a bunch from one higher calorie day.... It feels good though since that up and slowly down business is not too fun.

The best part of weight loss right now is my being able to MOVE more. I am feeling so appreciative that I CAN do stuff without worrying about how I will pick that thing up from the floor under the table or how I will manage social situations being sweaty all the time,etc....I want to do as much stuff as I can since I can.. Are you with me? :)

Kudos to me for exercise and eating OP and sitting while eating and drinking water.

Today's challenge is that it is DD's last day of daycamp and parents come for the last few hours for a final Survivor challenge and dessert buffet. Argh!!! My plan is to look for fruit and one homemade thing that looks delicious that I don't get to have often. Cheesecake or carrotcakish I am thinking. I will take photos and enjoy watching dd in an environment where she has had a blast Ll week with new people that she has connected with. She is on the shy side so that is a joy for me to watch and document with my camera!!

BBE - "coach heir". Autocorrect can be entertaining and I love playing with words....

Beth- you inspired me with your idea of remembering past challenges that are no longer does help in trying to overcome whatever is currently hard to envision changing. Thanks!!

07-12-2013, 05:41 PM
WHY is an iced jelly donut that is many hours old having some mystical power over me this afternoon? I have passed it by while walking through our kitchen to the restroom/stairs, etc., but it sits there taunting me. If I want one, I want maple and fresh and it to be an event, not a furtive snag from our kitchen of an older leftover donut. Yet it got in my mind.

But not in my mouth! Some sorta credit there, but not sure WHY.

07-13-2013, 12:21 AM
Today followed the letter of my rules but not the spirit. Like maryann, I'm noticing that I don't feel as good when I'm not eating the best. I think the cause was an odd combination of pre-compensation eating for how well I intended to do at the cocktail reception (which went exactly as I planned) and a stressful day with continually changing plans.

Tomorrow has another challenge of eating outside of my comfort zone, but at least the timing works more like normal. After today, I think I'm more prepared to make everything work better for me.

07-13-2013, 06:45 AM
Diet Coaches/Buddies – It continues each night that we have dinner on the patio: The local Blue Jays are greatly offended we're so close to their bath. They squawk and fly close to us. The want to land on the patio chairs to poop on the clean webbing instead of on any of the abundant fencing or shrubs. They're aggressive birds.

Headed off this morning for a bird walk. July isn't prime season; the newborns have fledged so the parents have started flying south. The fledglings look confused as they dawdle a few weeks before flying after them. It does seem like an easier way to have kids, LOL. Eating was on plan, CREDIT moi. On the evening walk with DW, CREDIT moi, we spotted four Mallards standing on a log in the middle of a small pond - I've never seen them do that before. Yay for ducks reminding me that it's possible to do something different.

Joy (gardenerjoy) – Many Kudos for each part of sticking to your plan for the off hours cocktail reception.

maryann - LOL at "ripe but not brown in a second" banana. I'm grateful that you mentioned that you had to shop every five days to meet your banana ripening needs - I've been trying to beat that for years and just haven't been able to. Maybe those Keep Fresh Bags would help. (Or just accept shopping twice a week.) Yay for the continuing saga of the $10 drifted down to $5.

nationalparker – You made me laugh at the thought that I've never seen, You-Can't-Believe-It's-Not-Extra-Virgin-Olive-Oil, although the market has many cans of blends with just enough olive oil to include it on the label. Hope all goes well with your father. (I resent every stale donut I've ever eaten - so unnecessary.)

Beth (bethFromDayton) – Love your epiphany, "But success is possible" - I'm encouraged that parties can be conquered. I still find walking hors d'oeuvres a challenge.

Rosebud170 – Congrats on your "right back OP and am able to exercise more." I, too, relish my ability to "MOVE more."

Tracey (Tracey on a journey) - Neat reminder, "just by being mindful" - it's so easy to ignore our eating. Kudos for moving dinner to the dining room instead of the TV to stay mindful.

Readers - day 4 Give Yourself Credit

. . . Start giving yourself credit today and continue to give yourself credit whenever you engage in a helpful eating behavior. For example, look at what you've achieved after just three days on this program. You deserve credit for:
. . . . . .
Sitting while eating
Recognizing and answering back your sabotaging thoughts
Filling out the to-do list at the end of each day
Reading - and rereading - this book
Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), pg 75.

07-13-2013, 07:40 AM
Beth - your epiphany was - is - so encouraging! Thanks.

Tracey - I am wrapping up the Pink book now and it is great to see someone else starting it!!

Hey to everyone else!!

This week was ok with food. Staying in my calorie range but I need to, as some have mentioned, make better choices that serve my body better. Not doing well with exercise - many days recently have been rainy or super muggy and I just do not want to do anything :(

But I have a nice credit! Yesterday I was craving craving craving salty Fast Food. But I talked it out with my husband for a few minutes and he encouraged me not to do it, so I didn't. But I was upset - like a little girl, lol! Then I tried to think about what would make a good lunch (we were unexpectedly out of tuna - lots of kids home and I am not always on top of the food supplies!!) and decided to pick up honey maple turkey. It was quite salty enough and I ate it with a salad and some almonds.

So - the substitution was for about the same amount of calories, which was about 300 calories less than the McD lunch would have been and about 300% healthier than McD as well!!

07-13-2013, 01:08 PM
Good Morning, Coaches.

Super Congrats to a day of epiphanies. BethfromDayton (challenges are just healthy routines waiting to be practiced), Sparks ( healthy food can be as satisfying as junk food), and Rosebud (the joy of moving). Although difficult for me to accept and assimilate, these three concepts are the foundational reasons I have never returned to the "obese" category of my youth.

Well, the day was sterling in almost every category. I proudly toured DH and DS around and under the beds where there is no more dust or debris. I then requested a chorus of "Oohs" and "Aahs when I opened the guest room closet which now proudly holds all Christmas decs, memorabilia and random teaching stuff. I even threw out my old wedding albums. Not the ones of DH but my early one minute marriage. I kept a few picture of family members (now gone) and one of me with the alleged spouse. It is good to remember who I was at one point— thirty pounds heavier, miserable with my addictions and desperately trying to have someone "fix" my life. This is what I like about cleaning and organizing. It gives me a chance to remember with compassion and in context and then dump what I don't need anymore.

So busy yesterday, I didn't spend a dime. $5 bucks left for five days.

OP with calories but I continue to stand and eat, making food plan changes on the fly. The foods I ate were healthy and I felt much better, but I hate my stubborn willfulness. I will sit for all meals or I can't call it OP today. Maybe that will help.

BBE: You might enjoy a book I just read called Flight Pattern by Kingsolver. Beautiful writing in the beginning but a little preachy mid way through. it is a novel about monarch butterflies. (P.S. If i separate the bananas from each other on the counter, I get a day reprieve from the browning.

07-14-2013, 12:10 AM
Hi all,

A little over on the calories today, but not by much. I didn't add everything up in advance or I'd have known. No exercise, though--I am going to get up and go for a walk in the morning. Tomorrow, I'm going to cook up a bunch of taco meat--we have taco salad every week or two and I got the 90% lean meat on sale, so will freeze it to make dinners after work easier.

DD is still pretty wiped out--she looks so young and she's obviously very uncomfortable. BFF and I noted that she isn't complaining--and she said it hurts too much to talk so she's doing her complaining on the internet.

I took my measurements this morning and was pleased with the numbers. That's a good feeling!

Take care, all.

07-14-2013, 02:12 AM
Our evening event was with the group we went to France with. It turned out to be a French-style dinner but created with local, organic foods. Amazing. And so very rare that I'm not going to worry about the calories. I did eat better earlier in the day so at least it wasn't a total loss. I look forward to tomorrow being much more normal.

07-14-2013, 06:18 AM
Diet Coaches/Buddies – It's so easy to be busy and not have a list of stuff to show for it - Boo! Did make it to the gym, CREDIT moi. And did retrieve two step ladders that I'd lent that I need for a project.

Walked, CREDIT moi, to dinner with DW at a new Indian restaurant. The portions were larger than we wanted but smaller than useful to take home half. So we both ate the whole thing. Ouch! It's still a challenge for me to leave food at a restaurant. I argued with myself that I rarely get Lamb Masala Curry. But that's only because I rarely order it - Indian restaurants are abundant around here and that's a common dish. Seedless green grapes for my evening snack. I need to work on portion size for those - they slide down so easily.

Joy (gardenerjoy) – Your dinner sounds heavenly.

maryann - Just blown away by, "remember with compassion and in context and then dump what I don't need anymore" - what a powerful thought for a mindful life. [Just ordered Flight Behavior ( by Barbara Kingsolver from the library (instead of Amazon One-Click). P.S. I can't believe I'm discussion banana behavior on the Internet, LOL.]

Beth (bethFromDayton) – Yay for being pleased with your numbers. Hope your DD continues to recover.

sparks17 – Kudos for choosing a DH who'll help you turn a craving for salty into a healthy lunch. Cheering for "300% healthier than McD as well!!"

Readers - day 4 Give Yourself Credit

. . . You also deserve credit every time you refrain from engaging in unhelpful behaviors. When you've finished eating, look for ways to give yourself credit for refraining from doing the unhelpful things you're tempted to do such as the following:
Wanting to eat walking around, standing, or lounging, but not doing so
Refraining from taking second helpings
Refusing a free sample at the grocery store
Ignoring the baked goods someone brought to workJudith S. Beck, Ph.D., The Beck Diet Solution (Pink book), pgs 75-76.

07-14-2013, 09:02 AM
Hi Coaches!

A flyby as I have managed to access my "real" computer for the first time in days. Sometimes iphone posting is a bit too tedious. I have been staying very close to plan and being very mindful of choices. Until the past few days I have been prioritizing at home exercise in addition to work. credit. My little "slip" into unplanned eating was last night. I had a serving of organic tortilla chips with my homemade salsa AND a protein bar. I'm remembering that:
1. it's not to be an everynight thing
2. that's a far better choice than it used to be. (credit)

So, I'm finally down to the wire. We fly out to the wedding a week from Wednesday. Five days are work and the others will be filled with lots of organization. I have a plan to stay on plan during this time. credit. Hubbys DD from SFO flew in yesterday and today is the kick off party celebrating grandaughters 1st BD. I'll haul the 48 gal.tote full of wedding flowers down today and cross that off my list.

I'm finding that my Beck planning skills are coming in very handy as I have accomplished lots in advance and what is left is manageable. credit.

Have great days everyone....I will check in as often as possible.

07-14-2013, 09:54 AM
On my way to an all-day party today. Buffet, probably. I have no idea what they are serving - I only know that I am bringing soda, cookies and ice. I have a good momentum going right now and I do not want to blow it! So I am going to re-read the eating out/parties strategies in Beck and get myself feeling prepared and calm.

Beth - hope your daughter is feeling better today!

07-14-2013, 12:18 PM
Good morning, Coaches.

Back to yoga yesterday and I have the sore muscles to prove it. Weight up a little even though food was OP. I find exercise makes the scale move up temporarily for some (incredibly unfair) reason. Pilates today. Read advantage cards. Food Logged in to MFP.

My big house projects are almost finished. My newly organized guest closet was the perfect place to stash a few large toys that DS couldn't part with ("I would like to save them for my little boy or girl") Now all beds are clear underneath of mites, dusts and whatever other monsters flourish under the beds. I am saving the worst task, cleaning the garage, till after we come back from a family wedding near Los Angeles. DH has to help with that and it has to be cool.

So we will take today off and I hope to finish my book, The Woman Upstairs. After my last Goddard advising group, I requested from the library every book my peers were reading— now I have three waiting to be picked up on Wednesday. I'm usually a pretty fast reader but this might be a little too much.

Out of bread so I used my absolute favorite appliance, the bread machine, and whipped up some rolls to avoid going to the store. Stayed mostly away from bread rolls except bits cut off from DS sandwich (Drat!)

Lexxiss: Good Luck with the wedding crazies.

Sparks: Taking cookies and soda anywhere is dangerous business. Credit for reading advantage cards.

Beth: It is very tough to watch your child in pain. I am sorry you have to wade through this right now.

BBE: I just realized for the first time how lucky I am I don't like exotic, spicy, fried stuff. Think of all the food I would have to resist at restaurants.

Gardenerjoy: Do you have a set group you travel with or was the France group a kind of club?

07-14-2013, 01:31 PM
I checked in here yesterday, but not sure why I didn't post the note. I did not do well yesterday, food-wise. Got tons of activity, working on the stone wall and then mowing the whole yard. But still, not a good day. Today aiming to do better. Will have an early dinner before heading out to a concert. Lunch should be light; ripe tomatoes and fresh spinach salad.

Did new response cards aimed at staying on track for Colorado trip next month. And then one for my birthday in September. I just haven't been focused on small smart choices that add up and need to set a routine to read them often.

DH says he's in it with me, but he's just like I'll add more veggies and cut back on snacks. But unless I'm the one buying and cooking and serving the veggies, that doesn't happen. So that is a good oomph for me to do that for both of us in advance.

Light gardening this morning before breakfast on the patio. Wanted to get onto the trail early before the heat hit, but I missed my window. Might just head out for a shorter walk with water and just GET IT DONE.

07-14-2013, 03:29 PM
Hello there Coaches-
We are in the midst of our house cleaning extravaganza as well. I assigned each section of our house to a week of the summer that we are here for us to mainly focus on that area for a week. It s going well and I am in the mood to PURGE!!! I feel like a minimalist until I clean stuff out... argh!

Things are going well today foodwise and everythingwise. I am going to Zumba at 12:30 and getting stuff done before and after that.

07-14-2013, 11:57 PM
Hi all,

I didn't make myself take a walk today :-(, but food was OP, so that's a good thing. I did get a lot more stairs in than usual, since DD is hanging out in the basement and needs ice packs, food, water, meds, all brought to her!

Making DD's smoothies and things without tasting them is hard--both because they really ought to be taste-tested to see if they're good and because I really need not to get in the habit of eating ice cream smoothies! So far, I'm doing well with that, and BFF is helping!

BFF also cleaned out my pantry, fridge, and baking cabinet. (She's a kitchen fairy) All expired items have been tossed, which is good. She found several boxes of chocolates that were hiding on the top shelf of the pantry. I had DH put them up there so they'd be out of my reach and mind, with the intent of bringing them down for a party--and forgot about them. I think I'll have him put them back up there--we won't be hosting another party until September, I think--and I want them "out of mind" and "out of reach".

BFF and I planned out meals for the week and went grocery shopping--everything is in place to have an OP food week. Exercise wise, I'll have to walk even if my walking partner can't!

Take care, all.

07-15-2013, 12:41 AM
Today was much better, following my Small Steps again. The Small Steps were meant to reduce my resistance to doing what I really need to do: plan my meals. They were working but two weird days set me back some and my resistance built back up. I'm starting to think I need to just jump in, but I'm going to try adding one more Small Step in a day or two and see if that gets me where I want to go.

Today I followed these four steps (creditx4) and tomorrow I intend to do the same:

Eat only in my eating places
Eat only foods that serve me well
Eat only at my eating times
Eat only what I initially serve myself

maryann: Our France trip was organized by the Missouri Botanical Garden. A benefit of taking tours sponsored by a local cultural institution is future interaction with your fellow travelers.

07-15-2013, 06:01 AM
Diet Coaches/Buddies – It was the day to make the dreaded trip to the furniture store, "to get out of this heat," teased DW who knew how much I didn't want to go. I promised myself a small ice cream as my afternoon snack - thinking of a small Dairy Queen - as incentive. The furniture store sold Large, Medium, and Small. And then I spotted 'Kiddie' - which I immediately ordered. CREDIT moi for doing better than planned. Well . . . Good Grief! . . . it must have been a half-pint of ice cream. The Kiddie size!!! I couldn't think of how to doggie-bag it home so, instead of ditching half of it, I ate the whole thing. Ouch. I made a token compensation by skipping my evening snack, CREDIT moi.

Walked with DW for some exercise, CREDIT moi. We took a route I hadn't walked in years past some big homes being renovated. Saw some magnificent work restoring a home back to its nineteenth century look.

Joy (gardenerjoy) – Yep, Kudosx4. It's interesting that it only takes "two weird days" to begin to get out of whack.

Debbie (Lexxiss) – Yay for Beck skills for organizing stuff in your life. Thanks for the reminder to give ourselves credit for "a far better choice than it used to be."

maryann - LOL at, "three waiting to be picked up on Wednesday" - books are a great opportunity to overindulge without negative consequences. Kudos for that exercise despite the temporary scale jiggle.

nationalparker – Kudos for "just GET IT DONE."

Beth (bethFromDayton) – Kudos for having placed boxes of chocolates so far away that you forgot about them. Your BFF sounds like a magic fairy indeed. Hope your DD continues to heal.

Rosebud170 – Yay for "I am in the mood to PURGE!!!" I love it when I feel that way. Unfortunately for me, that feeling is rare.

sparks17 – Hope you survived the all day party - that's a lot of opportunities to make decisions about food.

Readers - day 4 Give Yourself Credit

. . . Giving yourself credit is a skill I had to learn - but now it comes easily for me. I give myself credit throughout the day, whenever I finish a task or even some paragraphs of an article or brushing my teeth. It's quite easy for me to give myself credit when I eat right: Good, I ate what I'd planned. It's now especially easy for me to give myself credit when I pass up food I hadn't planned to eat, as I did this morning at a breakfast buffet: Good, I'm glad I didn't eat a doughnut, a bagel, and a lot of other stuff.

Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), pg 76.

Tracey on a journey
07-15-2013, 09:51 AM
Happy Monday Morning Coaches,
The weekend wasn't as challenging as I feared it would be. I stayed on plan, exercised a little more and still had a small planned treat. The scale showed the benefits this morning! Yaaayyyy! All this despite baking bread (twice) this weekend and entertaining on Saturday. Got a 45 minute walk in on Saturday too (credit). I joined the YMCA on Friday and took an aquafitness class on Sunday (credit). I really enjoyed the class. I'm going back this afternoon too. I hope to get a few laps in before the class - I haven't been swimming in a long time.

Beth (from Dayton) - I hope your daughter is coming along well. Face pain is the worst.

Have a great day everyone.

07-15-2013, 01:34 PM
Good Morning, Coaches.

Like Nationalparker, my food was messy. I thought the extra calories would not justify a weight gain but my body did not agree. I was angry and felt it was completely unfair. Took a while for me to declare "Oh Well." Back OP this morning, step class and a nice discovery. My club stocks bananas. I bought a few and forestalled one more store run.

$4.00 left for 3 days but DH bought yoghurt for us so that is a little cheating. Nevertheless, I did resist the presale Nordstrom goodies, movie tickets and several boxes of tic tacs (my favorite) so the point of the game remains valid.

I have to stop in at work today so a wave to all!

07-15-2013, 02:35 PM
Back at it today ... the weekend was a challenge for me on all fronts, it seemed. I realized I'm holding onto stress with a few things - folks' health, pets, projects that I've let frustrate me, etc. I got out and walked the trail in the heat and took my water, which was smart as I needed it. We went to Paul McCartney concert last night and had a phenomenol time. Got home late and both of us went to work on little sleep so it will be an early night tonight. Parked about 1.5 miles away (free) so got in another workout. I will walk miles for free parking :)

Love your sticking with the limited funds project, Maryann ... have suggested to DH that in saving up for our vacation for his 45th, that when we skip a planned dinner out, that we take about the amount saved and put it straight in the funds for the trip. We take out of each paycheck a small amount for our trip account ... but traveling so much keeps it fairly low. But that's a win-win with the travel done, I believe. I find myself wanting to use up everything in the freezer and pantry and just buy fruits/veggies/milk but I get sidetracked and honestly, I would struggle to find all healthy meals one after the other.

Watched the movie Angel in the House and it was time well spent. I like Toni Collette's acting.

07-15-2013, 11:40 PM
Hi all,

Back to walking at work today, which is a good thing. Food was basically OP although I swapped the original planned dinner for one planned later this week. There are 3 extra meatloaves in the freezer, though--that'll be convenient for future busy days.

I planned this week based largely on what was already in the freezer and pantry, so as I'm winnowing that stuff down, it's time to fill it up again, too. I want to get the standalone freezer emptied out so I can defrost it!

Up until now, I've been replacing pants but mostly continuing to wear the same tops and sweaters/cardigans/jackets. I'm starting to have to put some of the tops and jackets in the "giveaway" pile now--they're too oversized to wear.

DS called tonight--I didn't get to speak with him yesterday (left voice mail), because he was out celebrating his 21st birthday with a surprise visit from his girlfriend. It's amazing how my children's milestone birthdays affect me more than my own!

I packed my lunch, so it's time to record tomorrow into MFP and call it a night!

nationalparker: Stress does make everything else harder--I hope the walk helped--and the concert, even more!

maryann: Your $10 saga is keeping me interested! (What is it with everyone here and bananas? All of you have me so focused on bananas that I had one for breakfast instead of my usual strawberries.)

Tracey: What a great sounding weekend--credit for it not being as challenging as you'd expected--that means you were prepared for it. Thanks for your good thoughts for my daughter.

gardenerjoy: Your small steps seem to be working--I hope the two weird days are just a blip. Would it be helpful to write down your meals for a week (not planning) or two, and then use those as the basis for planning?

Rosebud: What is it with summer cleaning? There are a bunch of us doing it. Did we all get the seasons wrong?

BillBE: Your banana stories are fueling the group. We're all getting our potassium in! I hope your ice cream isn't as contagious :-).

sparks17: Credit for triumphing over fast food--and credit for you and DH for making that work!

Take care, all.

07-16-2013, 06:59 AM
Hi Coaches!

The "busy" continues as we enter the final week before the "wedding" trip. I continue to follow my food plan, weigh in and contact my Beck diet buddy daily. Credit. The scale reads low and it's an absolutely fantastic feeling to fit into all my clothes and not have to scurry around shopping for something that fits. In addition, I realized that all of the nicer comfy tops I used to take with me are gone...they no longer fit and I decided to part with them along time ago. Yay!

This morning I looked at my "Think Thin Beck for Life Plan" I had written over a year ago. It sits on my desk and is a large flower with petals. The center is "Balance" and each petal has a Beck theme. I am pretty consistent in following my plan on a daily/weekly/monthly basis. I feel the balance. Credit.

BBE, credit for picking the kiddie cone. It leaves me thinking what the other sizes are in actuality. What furniture are you buying now?

Beth(from Dayton), yay for downsizing your tops. I had some beautiful items which I hated to part with. I would have gladly replaced some in smaller sizes, but to no avail. It is great to accept that the "too big" stuff just isn't attractive to wear. Credit.

Nationalparker, yay for a long walk to your fantastic concert. Glad you keep persisting despite peripheral stress.

Maryann, interesting that your club stocks bananas. Lol. Banana is my go to healthy snack...much better for me than a "bar" of any kind.

Tracey(on a journey), great that you found your weekend not as challenging as you'd perceived. Perhaps your aquafitness helped, too. Credit for joining the Ymca.

:wave: everyone else!

07-16-2013, 07:48 AM
Diet Coaches/Buddies – Exercise was walking to dinner, CREDIT moi, at a favorite Thai place. I arrived with my plastic container so that I was ready to stash half my meal to take home. Was so pleased with myself that I left my hat in the restaurant. So, exercise again was walking back to get it. CREDIT moi again since Beck suggests taking credit without consideration that it was exercise taken for stupidity, LOL.

Food was on plan, CREDIT moi. It continues to be blueberry abundance time around here. When I watered our veggie garden, DW had told me there wouldn't be any cukes. My delight was finding two - those suckers hide so well. Such a huge joy to find an unexpected cuke.

Debbie (Lexxiss) – Monster Kudos for heading to a wedding and being comfortable with your clothes. Now that's thinking like a thin person! [DW wants a rug for our bedroom. The ones that I'd like cost in the $9k range - which we're both too cheap to even consider. We found one at the low end of our real price range that we both liked, so it'll be shipped directly here.]

maryann - Yay for a club that stocks bananas - what an unexpected way to stick to the subject here on the banana thread, LOL. I'm holding my breath at the $4.

nationalparker – That's an exercise plan, "I will walk miles for free parking" - jealous of that Paul McCartney concert.

Beth (bethFromDayton) – Congrats on the progress represented by giving away clothes. I'm amused when we set out to empty the freezer portion of our fridge - we don't keep much, but what's drifted to the bottom is so very old.

Tracey (Tracey on a journey) - Kudos for aquafitness - I don't think I've seen any exercise where the participants were having so much fun.

Readers - day 4 Give Yourself Credit

. . . As you practice this skill, giving yourself credit will become more and more automatic (as it has for me). Right now, however, you might need a system to help you remember to recognize your positive behaviors.

Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), pg 76.

07-16-2013, 09:17 AM
Good morning!!

rosebud - your home purge is inspiring!

gardenerjoy - I do have a hard time with one of your steps - eating only what I initially serve myself. I love my seconds :(

Bill - your tiny yet giant ice cream made me laugh!

lexxiss - credit credit credit for a year of balance!!

Beth - I have not been giving away my oversized clothing. I am still too afraid :o

nationalparker - Paul McCartney?? Woohoo - how awesome!

maryann - I can' believe how long you are holding out with your $10. - amazing!

Tracey - I almost melted when I read that you were baking bread...but I see you are in Canada so I felt better!!

This weekend went well. The heat helped, as I just was not too into food on Sunday at the party. So I was able to enjoy the ice cream cake and homemade cupcake in the evening after eating reasonable portions of only healthy options. I guesstimated my calories at home that evening and, even if I was off by a few hundred calories it would still be a manageable number. And probably half of what it would have been last year this time!!

Today is stock up in fresh stuff at the store day. I was going to walk over to the store first thing before it got hot, bu I got an email from he library that I have a book in. So I am not going till 10 when the library opens. It will be hotter so I won't be as brisk, but I will still be walking - credit.

07-16-2013, 09:57 AM
Hello! Realized that our camping trip is now looming ever closer, which is good in the sense that I'm excited about it ... but nowhere near where I wanted to be. I am realizing that this "want to be" must completely be supported by choices and actions that "make it" happen. We'll see what I can do in the time remaining. And then I return to an exceedingly busy work time for three months, so I want to be in a healthy groove by then so I still take the time to shop, prepare, and follow through.

Got changed as soon as I got home and hit the trail - was 88 and hot/no breeze. I've been having foot pain and we've finally determined that it's the beginning of a bunion and painful with each step on the walk. Not as bad today/comes and goes ... and so now I'm a bit mentally down because I've always said I could walk forever as long as it's not major inclines or steep drops. Now ... ? Tried different hikers and socks and those weren't the magic key. Will try different ones today. Having always thought a bunion was like a cyst, I'm trying to learn a bit more, since I've learned that was wrong. Apparently 20+ years of high heels much of the day and for working media at sports events has come back to bite me in the bit toe joint. I keep reading to take ibuprofen but I don't medicate often, so ... anyone who's developed this, fill me in! :)

I found an old food journal from when I lost 60 pounds YEARS ago and was disappointed in a way to see that I'm really struggling to lose anything now, and yet am eating SO much healthier - or what I perceive as healthier. No fast food - maybe twice a year I pick up a chicken sandwich ... no beef/pork, fewer combined meats (what I call turkey sausages/turkey pepperoni type things - now used more as flavoring to other things than the main), more fruits and veggies, trying to include dairy. So need to figure this out. Methinks it's the snacking.

Bill - LOVE the double credit for retrieval of the hat AND the to-go container from the start. We don't have a Thai restaurant here that we've tried, but we do in Florida, so I might just see if DH wants that one night in the next few weeks. He LOVES it and I'm trying to branch out. I LOVE spicy food, but I'm too picky on what it is.

Sparks - I just don't understand how people don't feel like eating when it's hot. I wish you could send me that trait! I just want to eat different things, but not less. Great to see that perfection isn't necessary, it's the improvement. Great job!

Lexxiss - Envious of your freedom with clothing fitting fine and the positive reinforcement from your scale readouts. Good luck with the prewedding action!

Beth - What a great accomplishment to be moving clothing into the "no longer fits/too large" pile. You are doing stellar!

Maryann - What's the challenge today with the remaining $3? Will you do this again? I'm enjoying! We do movies from the library for free instead of redbox sometimes, just because they ARE free :) and a decent enough selection. Especially if I put a classic on hold. Our popcorn is kernel corn popped on the stove for further cheap (and much less contaminants compared to the microwave kind).

Tracy - You are doing GREAT - good job for signing up and following through on YMCA classes. How are you enjoying the aquafit class? What do you find to be your biggest challenge?

07-16-2013, 01:05 PM
Good Morning, Coaches. Today is the last day of my $10 buck and and change for 10 days. I have $4.00 left because my cleaning tizzy uncovered lost quarters (YEH!). I plan to blow the wad on fresh garlic and TicTacs (Ironic, I know.). The challenge has been fun. DS has been enthralled with it. "How much money do you think we have saved?" We wanted to go see Despicable Me today but instead I am going to teach him how to make pancakes with my KitchenAid. He was happy.

And that is the great truth about kids— what they crave is successful experiences with people they love, not entertainment.

Like nationalparker mentioned, there is nothing better than a good old pantry and freezer clearing. The trick is having enough fruits and veggies (I still have plenty frozen). I am clearing out the big "space sucker" for dinner tonight—an 8 pack of pork chops from the FFA pig we bought with BIL. (Hence, the fresh garlic.) After that, I only have a pork loin and some pre made burrito and taco fillings. WOW! When is the last time I saw the bottom of my freezer! On my hunt for free things, I came across a terrific ap that helped me in the challenge— "How to Cook Everything." Normally $10.00 it was free this week because of the ITUNES anniversary. I just typed in the name of an ingredient I needed to use up into the ap and it spit out recipes. Super cool. The recipes emphasis the basics which is what I really needed. I have never been trained as a cook. I am exicited to try tomorrow's "Boiled Water" I kid you not. The recipe is alledgedly the basis for all soups — garlic, salt and pepper, olive oil etc. . .

Tomorrow I have shell out for a regularly scheduled haircut. (I have a whole new perspective on that $40 expense, let me tell you.)

Food was OP yesterday but the specters of "standing while eating" and "tasting while cooking" haunted me. I am so proud of BethFromDayton stopping herself from tasting the milkshakes, etc. . . That is a triumph.

gardenerjoy: What a fantastic way to experience Paris, through its flowers!

sparks: Credit for planning exercise. it really does triple duty, doesn't it? I am not eating while I am walking. It burns calories and, most importantly, it makes me not feel like eating after I have walked.

Lexxiss: It continues to be a thrilling feeling for me when I go into my closet and everything fits and is becoming.

I hereby declare a temporary unilateral moratorium on banana talk. (Do you wish to sign my treaty, BBE?)

07-16-2013, 11:38 PM
Hi all,

Had two good walks today at work, so credit for that.

I ate what I'd planned for lunch, but was uncomfortably full afterwards--I think I've been packing too big of a lunch, so I'll be adjusting that. I ended up not having my afternoon snack but then was very hungry for dinner before DH got home and so I ate my salad early. I think adjusting my lunch size may make the rest of the day go more smoothly, so that's my plan.

Tomorrow is taco salad day, and just like I made 4 meatloaves and froze 3, I'll be making 4 meals worth of taco meat and freezing 3.

DD saw the surgeon today and he is pleased with her level of swelling. She is losing weight because she just isn't getting enough calories. The doctor doesn't want her to lose weight--but I suspect it's inevitable. We're augmenting her smoothies with protein powder and using half and half instead of milk--but it's hard to get a full complement of calories when you're only taking in liquids.

Best to all.

07-16-2013, 11:57 PM
Coaches and Friends

I'm posting here cause my brain is telling me I need to reach out. So here I am. My estranged sister called to tell me our brother was found dead this evening. He was home alone with his wife away on business. She couldn't reach him so she sent her daughter over to see what he was doing and she found him cold and blue on the floor. He must have had a massive heart attack or something as there was no sign of anything else, though the Dr. had him on cholesterol meds. My brother was 5 years older than me. 55. I am 50 in November. I don't know anything about anything in regards to travel or whatever comes. I am grateful my mother's memory is shot as she surely could not handle the death of her son.

And if I didn't need further reason to take my health seriously, well, there it is. Thanks for giving me a space to put some of this down.

07-17-2013, 12:40 AM

Tried to send you a PM but your box is full.

I am so very sorry for you and your family. What a terrible shock to lose him suddenly and so young. I am just so sad for you. I am thinking of you and sending you much love and support.

Please keep writing- there are many people on the board who care for you and will want to know how you are doing. I will be thinking of you.


Your friend,
Cathy aka CeeJay

07-17-2013, 02:00 AM
Hi Ceejay -- thanks for your words. I never know how much to share here or whether it's ok to be so off topic. I don't know. I do know that I can't afford to gain any weight during this time or after the immediate crisis of the travel, the funeral, the family, the whatever +++ that is to come in the next week happens.

07-17-2013, 06:12 AM
onebyone – Sending cyber hugs and supportive thoughts as you seek to find your path though such a terrible loss. Will be thinking of you, your DH, and all your family at this time.

07-17-2013, 06:38 AM
Diet Coaches/Buddies – Did gym, CREDIT moi, motivated that it would be an escape from the heat. Walking home was a delight as my sweat evaporated and kept me cool outside. Otherwise, it was a stifling hot day.

When I was too hot I felt some urges to grab something to eat in order to make the hot weather go away. I stood them down, CREDIT moi, without having to resort to the deep intellectual thought that consuming food doesn't change the weather.

onebyone – Yes, even when we're deeply hurting, we can take care of ourselves.

maryann - Congrats to you and DS on the success of your quest to spend no more than $10 for ten days. $4 can buy a lot of garlic. [Yes, <signing my name> there shall be no more bananas, LOL.]

nationalparker – So nicely put, "want to be" must completely be supported by choices and actions that "make it" happen.

Beth (bethFromDayton) – Such a useful strategy to evaluate the size of your lunches and make adjustments - Kudos. Glad DD's swelling is on track for getting over this.

Cathy (CeeJay) - Glad you're still around. Hope all is well.

sparks17 – Kudos for "reasonable portions of only healthy options" - Doubled since it was an all-day party. Yay for libraries that send notices when books arrive.

Readers - day 4 Give Yourself Credit

Here are some suggestions to help you get started:
. . . Write down the word credit on a sticky note. Place it on your refrigerator, in your appointment book, on the dashboard of your car, or in other places where you'll often see it. Consider turning it into a screen saver for your computer. Whenever you see this word, ask yourself, Which positive thing did I do (or what unhelpful things did I refrain from doing) today?

Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), pg 76.

07-17-2013, 09:20 AM
Oh onebyone, I am so sorry for your loss. Take good care of yourself so you will have the strength to get through this terrible time.

07-17-2013, 09:43 AM
onebyone, I am so saddened to hear of your brothers passing. I send you all my support during this time. Please take care of yourself the best you can right now.

07-17-2013, 10:01 AM
OneByOne - I, too, am so saddened to hear about the loss of your brother. Echoing others here, please take the time to do what you need to do to take care of yourself. Sending supportive thoughts your way. :hug:

07-17-2013, 10:14 AM
Good day yesterday; dog finally bounced back and met me at the door, DH had majorly cleaned house while I was working and I tried a new recipe that turned out scrumptious (600 cal/serving so NOT light by any stretch, but I had that left for dinner and was okay with that for the entire meal). We took a shorter walk on the trail around 10 and it was still muggy, but I'm trying different shoes out to see what feels better on my foot and of all so far, the Kohls version of a Keen type sandal are the best; go figure. They were super duper clearanced last year and I figured I'd just wear them camping or canoeing, etc., but they surprised me. Bonus!

My brother, sister and I are going hiking in Bryce and Zion in early October, for our annual trip with just the three of us. I'd love to stay focused fitness-wise for that after DH and my Rocky Mountain National Park trip... everything seems to be coming around the same chunk of time this year.

Continuing to log in at MFP - Beth, you have been a good role model with that. Trying to learn some more about it so it gets faster and more helpful.

Maryann - I enjoyed your $10 challenge myself! It's funny, when I used to walk in the mornings with my dad when I'd visit (why did i get out of that habit?) we'd walk along a busy street and I'd walk through the drive through windows at each fast food restaurant that wasn't open yet ... and score major change that people had dropped the day before. I thought about suggesting that for you and DS but then thought it was too tacky - and have to do it early. :)

Bill - Do you still use response cards after being faithful to Beck's for so long? If so, what are ones that you still find helpful? You probably have mentioned them, but they've slipped my mind. I'm really struggling with the long term vs. the now. Someone had a sign that said "Don't Make A Wish - Make It Happen" and that has resonated with me and I'm making my own sign for that :)

Tracey on a journey
07-17-2013, 10:46 AM
Onebyone - I'm so sorry to hear of your brother's passing. It's such a blow. You were right to share. Hang in there and take good care of yourself.

Yesterday was a great day for me - got nearly 13,000 steps in including a planned walk and a couple of unplanned extras (stairs at work and got off the bus early)(credits). It's easy to get the extras but time consuming too. I'm not sure how I'm going to get 45 minute walks in everyday this winter but I'll cross that bridge in the autumn.

As I read the Book I realize that it's very familiar: the steps are quite similar to the behavioural modification programs used to quit smoking. I've been smober for 9 years, 6 months, and 16 days so I know CBT works. Obviously it would be easier if I could never eat again and avoid people who eat, especially those who eat within 20 feet of a building entrance... :-)

Nationalparker: the aquafitness is a lot of fun. As BBE mentioned it's one activity where folks can have a good time moving. My class has everyone from a disabled lady to one who does long distance triathlons and they all get a work out at their own pace.

Sparks17: does Mycroft the puppy have a brother Sherlock?

Well cheers everyone. Have a great day today. I'm going on a 10 day vacation to Saskatchewan and Alberta starting Friday after work. This is going to be an early test of my resolve since traditionally "vacation" has meant "vacation from all restraint and reasonableness".

07-17-2013, 11:53 AM
Onebyone: I echo others' compassion and concern. Be gentle with yourself during this time of grief. Remember that part of taking care of yourself is putting the very best food in your body, resting, and reaching out. You are not alone.

07-17-2013, 12:13 PM
Good morning, Coaches.

Weight at ticker and .26 cents in my wallet. WooHoo! Super Bonus round when DH brought home free peaches from our tree!!! We must have eaten twelve in the first twelve hours they have been in the house.

Packing to go on our five day trip to LA. I plan to continue to watch the old budget and the waist line by eating at a restaurant only once a day! I remember when I first started doing this with a group of girlfriends. I received some serious negativity like "Why aren't you eating with us?" and "Its vacation and you're bringing us down" when I would order a side salad and some hot tea. Maybe I came off righteous but I was really just scared. I am much more sly now . . . offer to split an entree and eat half of a half. No one seems to mind if I get a soup and salad. It's funny, I was never given half of the grief when I stopped drinking. (Maybe everyone was relieved when I stopped drinking :) )

This week will be mostly with DH and DS who couldn't care less what I eat ( as long as I don't share off their plates and even then they are pretty magnanimous ). The wedding days will be so crazy . . . Well, I am just not that important to focus on. All in all, I have learned to be true to myself and let people think what they will.

nationalparker: I totally cracked up at picking up change in the drive-thrus. That is a riot. I had never thought about it and am certainly not above it now that I know. In the height of my couponing, I was going through my mother's recycling bin at her condo complex to get multiple Sunday inserts. My niece caught me and has never forgotten it. Hey, whatever it takes.

Tracy on a journey: I often compare quitting smoking with quitting eating. I remember when I quit smoking. I thought "Why should I go anywhere or do anything if I can't smoke once I am finished." I felt the same lack of motivation sometimes when I was first OP. "Why should I go to a party if I can't overeat?" I never thought about satisfying my mind or my other senses. Nothing mattered except what I would eat, how much I would eat and would it be enough.

Wave to all. Offline for awhile.

07-17-2013, 12:21 PM
Onebyone: so sorry for this loss. This is definitely the place to share. This group was both a comfort and a resource to me back in December 2009 when my brother's SO died and I was trying to sort through the aftermath while working on my own health. You were there for me then and I want to be here for you now.

Coaches: I have a food plan! My Small Steps helped to a point, but, in the end, not quite like I expected. When things got tough, they stopped working. I'm remembering today all the things I like about having a food plan:

It's a solid foundation for a slippery day.
What I lose in the pleasure of spontaneity, I gain in the pleasure of anticipation.
The time I lose in a few minutes of planning, I gain back several times over in the efficiency of having a plan.
I'm faced with many fewer decisions during the day.
My obsessive thoughts about food are much reduced in number.

07-17-2013, 03:57 PM
Hi Coaches

Thanks for all of your well wishes. I'm ok. I have no further news of anything and so I wait.

I've had a weird reaction to my brother's death. This morning while taking the bacon out of the fridge to make breakfast for my DH who is back to work after being off for 2 weeks, well I held the open packet of bacon in my hand and I just eyed the stuff with great suspicion. While I cooked it up for my DH I could not bring myself to have any.

I wasn't hungry until around 11:30 and then I had this chia seed based cereal I have been eating called Holy Crap. I have 2x the serving size they recommend, which is 2 tbsp with 4 tbsp water. So I have that x 2. I find it really satisfying.

And just now, I went to locate the can of tuna I was going to have and I have no idea where I put the tuna and I thought about what to eat if I couldn't find it and I just do not want to eat any meat. This is really bizarre but whatever so I found a can of kidney beans and had that.

I am strongly associating meat with cholesterol with artery blockage with heart attack with death. I also feel like I have a bomb strapped to the front of my body with this metabolically-active hormone-producing stomach fat. I am no longer interested in hauling it. I want it off of me.

And that's what's happening so far with me today.

Bye for now.

07-17-2013, 04:38 PM
onebyone: I am so sorry to hear of the sudden death of your brother. That must have hit you hard and I am sending you love, support, and prayers in the days ahead. Do your best to take good care of yourself "in the meantime!" Hugs to you!!! :hug:

I haven't posted lately, because I haven't really been following the Beck principles since my trip to Ireland. Not sure exactly why, other than I feel "freer" without the constant thoughts about restraining my food intake. I know that is NOT what Beck is all about, but I sometimes feel like the more I think about food, the harder it is to control it. So I am allowing my time this little period off. I have not completely abandoned the Beck principles and still totally believe in them. I will be back! I had foot surgery Tuesday morning to repair/lift dropped 3rd and 4th metatarsals. Hopefully, this will be the LAST foot surgery I need!!! I would love to be pain-free on my feet once and for all. Would even love to walk/jog at some point! First, I must take care of myself and recover well. That is my main focus right now.

Sending love and support out to all of you as you continue on with your journeys!!! I will be checking in and trying to keep up to date. Just might not have much to say for awhile.....

07-17-2013, 09:57 PM

I have just joined 3FC and have decided I would like to be part of this crew. I have always believed that it is the psychological dimension that is most vital to any health campaign. So Becks looks like it could be a good thing to me.

I have just done Day 1. It is a bit scary to be delaying starting the "diet". Worried I might lose my motivation - but I guess really the reverse is true. And then there's that inner gratification thing - how I am going to magically wake up 20kg lighter tomorrow if I don't start dieting now :)

But what I noticed when I did the ARC is that the biggest reasons are all being able to do more stuff. Has felt lately like life is just about putting one foot in front of the other and getting through each day - and that ain't living.

So that's where I am at right now. Hope the day is treating you all well (though given most of you seem to be in the US you're probably all asleep right now!) I look forward to getting to know you all soon.

07-17-2013, 11:43 PM
Hi all,

Today has been an OP day--exercise and food. My only deviation was to substitute grapes for strawberries for dinner. BFF used up all the strawberries making a smoothie for DD.

Having a smaller lunch worked for me. I had my frozen meal, but only brought a piece of fruit to go with it--not the veggies & hummus as well. I was hungry for my afternoon snack, but that's okay--I'd planned for it. And I felt better than I did when I'd been eating more food at lunch.

I also hit a new low on the scale today--if it sticks around a day or two, I'll update my ticker again. Being so successful does make it easier to keep going!

I'm starting to psych myself up for the big weekend party next weekend. I'm going to read my response cards about it every day so that I have the "one treat an hour" hammered into my brain and I'm really fully committed to it. I don't know yet if DD is going--she may elect to go to her dad's if she's not feeling up to it.

ForMyGirls: Welcome!

IBelieveInMe2: Foot surgery stinks--being unable to get around is no fun at all. I hope your recovery is speedy--and complete.

onebyone: I'm keeping you in my thoughts. Take care of yourself--no matter what form that takes.

gardenerjoy: Here's my planning response card

Make a Plan

Dieting successfully requires a plan
If I have a plan, I always know what I’m going to eat
If I have a plan, I don’t need to make decisions during the day
If I have a plan, there is NO CHOICE about what to eat
If I have a plan, eating foods not on the plan is not an option
Failure to plan is planning to fail

Planning gives me freedom from making food decisions. Having the decisions already made makes dieting easier.

maryann: I'm jealous of fresh peaches! When do you leave for LA?

Tracey: 13000 steps is a lot! That's awesome! Good luck with your vacation resolve--there are chapters in Beck about eating out and eating on vacation--you might want to sneak ahead to them if you haven't already read them.

nationalparker: I'm glad to hear your dog is doing better. You've got some great vacations planned!

BillBE: Consuming food doesn't change the weather? Are you sure? Yay for going to the gym!

Best to all

07-18-2013, 06:39 AM
:welcome: ForMyGirls :welcome:

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

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

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

07-18-2013, 06:50 AM
Diet Coaches/Buddies – Instead of my usual lunch of a sandwich made from peanut butter, pecans, and a fruit high in potassium, I ate the left overs from the Thai Restaurant the other night. CREDIT moi for using leftovers before they get tossed by DW for stinking the fridge. Eating was on plan enough - dinner at a restaurant was just shy of large enough to split and take home half.

Barely moved all day in the heat. Walked to our community garden to provide water to suffering plants. CREDIT moi even thought it's nearby and not much exercise. The plants were happy and yielded one cuke and a mess of parsley for tonight's salad. Tomatoes are growing, but still green. I look at the Basil and just drool while waiting.

onebyone – LOL at eating "Holy Crap" - neat the censor allows that even though sh*t becomes ****. Continuing to send supportive thoughts.

Joy (gardenerjoy) – Thanks for the benefits of having a food plan. I particularly like, "What I lose in the pleasure of spontaneity, I gain in the pleasure of anticipation."

maryann - So interesting that a soup and salad doesn't trigger the negative responses that come with a salad only.

nationalparker – Yay for "super duper clearanced" shoes - the shopping angel does occasionally strike. [My two favorite Response Cards: 1) Healthy life style allows "I am engaged", and 2) Healthy life style empowers personal and spiritual growth - "I am being responsible"]

Beth (bethFromDayton) – Congrats on your new low scale reading. Kudos for planning this far in advance for your weekend party.

IBelieveInMe2 – Cheers for the "LAST foot surgery" - take care of your feet and you'll find your way back to taking care of the rest of you.

Tracey (Tracey on a journey) - Congrats on your "smober for 9 years, 6 months, and 16 days" with thanks for teaching me a new word.

ForMyGirls - Waving toward down under. Yep, it feels awkward to begin by learning how to diet rather than immediately following an eating plan. Kudos for accepting that and moving forward. Glad you've joined us.

Readers - day 4 Give Yourself Credit

Here are some suggestions to help you get started: . . .
. . . Once or twice a day, pull out your diet notebook. Think about the past few hours and make a list of credit-worthy behaviors.

Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), pg 76.

07-18-2013, 09:08 AM
Thanks for the welcomes Beth and Bill!

I found out about the Beck solution from this thread! I have used mindfulness a lot for various life challenges, but also a bit for weight loss in the past so when I found 3FC I searched for mentions of mindfulness to see if there were people using it here. And this forum kept coming up so I decided to check it out. First I ever heard of the Beck solution was your introductory message on this thread!

Did "Day Two" today. Primary diet is the CSIRO Total Wellbeing Diet - probably not known outside Oz but I have heard good things. Back up plan is DASH - though I'm not as sure of it, mainly just because I don't know as much about it. Anyone used DASH?

Still wrestling a bit with the idea of being on "a diet" as opposed to just "fixing up my eating habits" but I think I need the structure. There are so many layers of confusion around food - it is very hard to know which are the rational bits of my thinking. Hopefully Beck will be able to help me through the maze.

07-18-2013, 10:27 AM
Hello, all, and a special welcome to ForMyGirls! Glad you're joining us and I look forward to learning some of your challenges and solutions you find. I get so many tips from everyone on this thread.

Busy day yesterday - worked in a hot warehouse on a volunteer project for two hours, walking the whole time ... then a lunch at work that dealt with the inactivity and obesity topics. Got home and DH had cleaned off and inflated the tires on our bikes. Now I haven't ridden but once in about 25 years (the day I got the bike) ... I worry about falling and am working to overcome that. Seriously, if I fall, I will get scraped up but that's about it, hopefully, so I need to get past that. We went riding and it was good. So got up this morning, tended to the pets, changed and got out on the trail on my bike alone to try to get a little more steadier. Did 25 minutes (some of which is coasting, but I'm out there and enjoying a beautiful morning with songbirds all around). :) Much cooler than last night when it was 90. So I'm hoping that I stick with this because it's easier on my feet and easier on DH's knees. Also took pooch out for a short mile walk last night so she got some lovin' on the trail. All in all, a busy, active day, credits for that. Dinner and snack fit into my calories easily and credit for cooking at home and not going out.

I do not have a solid plan for today. Lunch is out with a coworker/friend and dinner will be homemade.

IBelieveInMe - glad to see you poke your head in here ... have missed not reading your posts. If inclined, keep joining in even if not following Beck's solidly. I feel like an imposter when I'm not reading response cards but some of the positive actions people are doing are rubbing off on me by hanging around these healthy planning folks! :) I might be picking your brain on Ireland if DH keeps bringing it up. He found a good deal, but it's including nights in American brand hotels and that is something we vowed to not do when traveling ... but the deal is good and it's swaying him.

07-18-2013, 11:41 AM
Onebyone- I am so sorry to hear about your brother. Take care of yourself through this unexpected journey.

07-18-2013, 11:52 AM
Hello everyone,
I too have been missing in action as I feel that I am a not strictly following Beck so I am not worthy of posting in this thread.
I haven't been walking much here as it has been very hot and humid. I have been exercising in the pool everyday.
Maryann - I love the money challenge you recently completed. What a great teaching lesson for your son and how fun.
Hello to everyone and congratulations on all your success and overcoming challenges.
I have missed you all.
Take Care

07-18-2013, 12:17 PM
I followed my plan, 100% yesterday. Woohoo! And I have a plan for today as well (credit). It's a generous plan, as yesterday's was, but I think that may be my best path to beating back resistance. If I get myself back in the habit of following the plan, I'll be miles ahead. I can always tweak it later if it's not giving me the results I want.

onebyone: grief and shock make things really weird. Just observing it is a useful strategy so good for you for writing it out here.

ForMyGirls: Welcome! Sounds like you're off to a great start. I have used and liked DASH. It really did seem to help with the blood pressure. I got the biggest kick out of getting to count potatoes as a vegetable (most plans have it as a starch). I got to a point where I found it hard to lose weight on it, but I've been meaning to try it again to see if it would work as a maintenance plan. And it did work as a weight loss plan earlier in my journey.

bethFromDayton: thanks for posting your planning response card -- that's exactly it!

07-18-2013, 10:31 PM
Hi all,

Today would have been an OP day--except I had an ice cream treat after dinner that wasn't in my plan :-(. I may get them out of the house again, if I feel I need to have one that badly. On the credit side, I still haven't been tasting DD's high calorie smoothies.

Exercise was OP. Strangely enough, I'm noticing a muffin top I didn't have at a heavier weight--strange.

I posted this in mini-goals but wanted to share it with my Beck friends!

Best to all

07-19-2013, 01:37 AM

The details for the funeral have been set: Sunday. I reached out to 2 old friends of my brother's and they will both attend. This makes me feel good. My brother deserves to be remembered by all who knew and loved him at all stages of his life. I will also benefit as some of these folks are part of my past too, from when we sold our work together in the farmers' market and at shows. Lots of great memories and lots of laughs.

We will leave Saturday morning. My Key West sister is wending her way with her DH via Amtrack from Miami to Albany then driving to Ottawa. They left at noon and will arrive, they estimate, at 4pm Saturday. He will not fly. SIL has offered to shelter both me and my DH and my sis and her DH. Truly a kindness toward us on her part.

We will not tell my mother. She will not be at her son's funeral. With her alzheimer's/dementia it makes no sense and could do harm. And so, this is very strange. What is stranger yet is my father, a life long alcoholic, not only outlived his son but sent a handwritten letter to my sister this week. It arrived I think the day my brother died, or right before. She is bringing it with her to show me. His health has been improving and what went wrong that my brother died? I have not asked for details about his death. i will get that soon enough. it doesn't matter much to me as he is just gone.

Foodwise, I continue to be unable to eat meat and I do not even want to have any fatty things at all. I did feel a pang of *desire* for it today but faced with actually doing it. No. It is super linked to death for me right now. I am so hyperaware of what is going in my body I have never experienced anything like this before. I am eating beans so am getting protein.

Have a good night.

07-19-2013, 01:41 AM
BethfromDaytonKUDOS! that is a significant weight difference and I bet it is easier to get up and down off of those chairs too. *BIG CREDIT* love the hat btw.

07-19-2013, 07:00 AM
Diet Coaches/Buddies – Hot and muggy. All day. I moved as little as possible. Today's forecast: Highs around 101. Heat index up to 110.

Eating was on plan, CREDIT moi - easy peasy, lemon squeezy in the heat. Dinner included some small tastes of left over crispy duck (not even my left overs so I felt like it was FREE, LOL). Snacks were blueberries.

onebyone – Kudos for reaching out to your brother's friends so they can be at the funeral. Super Kudos for continuing to be mindful of your eating despite the pain.

Joy (gardenerjoy) – That's a neat sequence: get to a plan that you can follow, follow it, then work on the tweaks.

Ann (Newlifestyle) - Many Kudos for "exercising in the pool everyday." Posting status seems to have the most benefit when we feel we don't deserve it. I'm glad you posted today.

nationalparker – Yay for getting back on your bike. 25 minutes is a great first ride. Such a high activity day to contrast with your lunch topics of "inactivity and obesity."

Beth (bethFromDayton) – Congrats on the loss made so evident by your two pictures. It's dynamite that both times you were caught standing on a chair.

ForMyGirls - Kudos for marching forward and completing "Day 2 - Pick two reasonable diets." I understand the draw to "fixing up my eating habits" - that can be your next goal.

Readers - day 4 Give Yourself Credit

Here are some suggestions to help you get started: . . .
. . . Every time you check off an item on your daily to-do list, say something positive to yourself. In fact, instead of making a check mark, you might want to draw a star or a plus sign.

Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), pg 76.

07-19-2013, 07:19 AM
Hello all,

What inspirational photos Beth! So amazing to see your transformation.

So even though I am not "on diet" yet, this preparatory phase is making me be much more mindful of the food decisions I make. So some ups and downs from today: had choc-chip banana bread for breakfast "because it needed to be eaten!" decided not to eat a cupcake my kids brought home from a play date. Decided not to eat the leftover lollies I found in a party bag in one of their school bags. Chose to have a burger for lunch while out with the kids, but then resisted the urge to add cheese. Room for improvement, but still a bunch of things I would have eaten 3 days ago without even thinking about it. Did all my eating sitting down too so on track for Day 3 of the prep. Looking forward to finding out what Day 4 holds.

07-19-2013, 10:19 AM
Hi Coaches!

Once again, I'm finally back at my "real" computer where I'm able to actually type vs hen peck with the iphone. Food choices have been great *credit* and it has been reflected on the scale. I have checked in everyday at SBD and with my Beck Diet buddy. Credit. I'm feeling confident about our trip on Wednesday and yesterday I completed my shopping with a trip to the store for undergarments for wedding day. I was pleased to again knock down another size w/brassiere. I purchased 2 new in the correct size although I certainly plan not to stay in that size, either. It's important to me to wear correct sized attire as I continue on my journey. Credit.
The water project continues and I hade to transfer 8K to the checking account, all from waitressing. I t is a great feeling to recognize the benefit to our financial situation which has been a result of my losing weight. This was not possible 90# ago. Credit.

:welcome2: ForMy Girls! I'm glad you found us. I also found BDS through 3FC and I've made great long term headway. My mindfulness of daily choices is greatly improved, especially as I have learned "I don't need to finish it." Awkward, still, at times when I'm leaving 3 spoonfuls of yogurt for tomorrow, but I'm learning it's ok. Dr. Beck says that many of us will lose some weight in the two weeks before we start our "diet" as we immediately become more mindful of our choices. Credit to you!

BBE, yay for OP eating! Take care in the heat! I couldn't miss your reference to your high potassium fruit. :lol: We are out of apples and have been using that high potassium fruit in our morning smoothies.

onebyone, kudos for continued mindfulness regarding your meat choices. You can get plenty of protein without it. Credit for reaching out to friends and getting everything lined out for your trip tomorrow.

Beth(fromDayton), thanks for sharing your pictures. What wonderful progress! Looking at your pics I can see why your family is so supportive of your process. They see your transformation every day and have become such a strong part of your support system. Credit to you all!

Gardenerjoy, yay for 100% op and a generous plan to beat back resistance. I wrote your 4 steps in my Beck journal. They have worked so well for you getting back on track. I am wising up and am anticipating the possibility that my resistance may be low as I return from this wedding trip. Credit to you and thanks for sharing your process. PS: love your insight on the benefits of having a food plan. How true!

Ann(newlifestyle), glad to hear from you any day! I've been missing you! Yay for exercising in the pool everyday. Question: Could you make a card which would help you with your resistance to posting here? When I hear your words, I am not worthy….I recognize that Dr. Beck has a CBT solution for sabotaging thoughts. Hope to see you soon….

nationalparker, yay for getting back on your bike! Credit credit credit! I love the experience of enjoying a beautiful morning on a bike. Even when I'm coasting I feel I'm making progress on another level.

IBelieveInMe2, glad to hear from you, too. I hope your foot surgery resolves your issues for good. It would be so nice for you to be pain free. Kudos for not completely abandoning your Beck principles. CBT is at work with you!

Maryann, kudos for weight at ticker and a successful $10 challenge. What personal growth as you recognized it's ok to make your own decisions about food choices when with others. Standing down the negativity of others is very powerful growth!

Tracey(on a journey), happy vacationing! I'm confident that even though you are new to Beck strategies that they will help you as you journey to Saskatchewan and Alberta. Have fun!

:wave: CeeJay and sparks!

07-19-2013, 11:50 AM
Good Morning everyone,

Thank you Lexi and BBE for the kind words of encouragement.
I have been planning all my meals and that takes a bit of time with preparation. I find it easier to eat healthy if all the veggies are cut up and you just have to reach in the fridge and grab them.
I too enjoy the potassium rich fruit you have spoken of. My husband told me to stop buying so many as he can't stand to waste food so he bakes potassium rich bread with them once they start to ripen.
I went to farmboy and bought several different kinds of apples. I usually only by Gala apples but I am enjoying the honey crisp and Pink Lady apples.
I do wish I lived closer to Trader Joes, I enjoy their coffee as well as the other healthy items.
Beth, what a difference you are doing amazing.
Hello to everyone else.

Have a great day.

Onebyone, I am thinking of you, safe travels to Ottawa.

Take Care

07-19-2013, 11:54 AM
100% on plan again yesterday and I have today's plan written as well.

I got into chiggers last weekend and exercise makes me itch! Yesterday, though, I figured out that I could do it in 10 minute spurts without ill effects and managed 70 minutes that way! I may meet my goal of 1500 minutes in July yet.

To everyone who is reading but not posting. I was doing that last month. This month I am posting and my life is getting better. Just sayin' :)

onebyone: I'm glad to see that you continue to listen to your body / spirit and respond accordingly. Within reason, and you're well within it, that's a good way to take care of your self at this time. I'll be thinking of you this weekend.

Love your before & after bethFromDayton! You look great!

BillBlueEyes: good for you for finding a way to cope in this heat.

ForMyGirls: yay for eating while seated! That's an amazingly powerful concept.

07-19-2013, 07:33 PM
Hi Coaches

My potters' guild friend now has my keys to my apt. She'll be checking in on Caesar. *credit* I don't think I even told you that our holidays were cut 4 days short by a cat emergency last week. He had blood drops falling from his eye the sitter said and she took him to the vet--> infected eyelids/no blood just goopy stuff. He got a shot and she brought him back but we came home. I missed the acts I really planned to see. Still, we felt we had a vacation. And then my brother died, so now back to Ottawa we go--but new cat sitter and 3 nights max. Caesar is improved btw.

Today food called very strongly to me. I wanted to EAT, A LOT. I just sort of dismissed the drive to do that as not rational, not good for me, not needed... It was a bit scary how very demanding that urge was. It passed. I have not had meat again so far, and I made more soup. *credit*

*credit* I weeded the first area of my garden: 2 hills of watermelon, discovering a few marble sized ones, like the size of big marbles--croakies we used to call them-- 1 hill of cucumbers and oe of canteloupe. Everything is vining and flowering. It took about an hour and was deeply satisfying. We have a major storm right now (yay) so the whole garden will benefit from the rain. Lots of mystery tomatoes appearing.

Official weigh-in day: 252.2.
I was 258.8 on Monday.
Good riddance weight and the stress to put on my body.

Will check in later/tomorrow. I am holding all of you close as I navigate what will be three days of "food as comfort". I just don't see it the same way.

07-19-2013, 11:41 PM
Hi all!

It's been an OP day for me. My walking partner wasn't in today, but I did my two walks on my own, so credit for that. I ate exactly what I intended to, except I didn't finish my rice at dinner--credit for stopping when I was full.

This evening, I watched a friend win on Jeopardy--I don't know how he's kept how he did a secret for so long--they're not allowed to tell anyone until it airs. I guess I'll be watching again on Monday!

Then I sewed--I put tucks in the waistbands of 2 pairs of jeans and a pair of capris so that I could continue to wear them. I know I'll be buying more new clothes, but want to avoid buying new jeans for a while longer. I have some too-big dress pants that would be too difficult to take in, so I will be buying new dress pants for work. I also did BFF's mending--buttons on one dress, taking in another dress, and fixing her apron.

DD is improving daily--the swelling is starting to go down, but she still doesn't look like herself. She left a book on my desk today--she wants me to read The Things they Carried so I guess that's on my list to read now.

Take care, all!

07-20-2013, 07:30 AM
Diet Coaches/Buddies – Did gym to get cool, CREDIT moi. The guys doing a minor fix to the gutter on our front porch quit for the day because of the heat. I don't blame them and am grateful that they left it sufficiently operational for the expected thundershowers today. I can smell rain in the air as I type. Also exercised by watering our vegetable garden. Once again, I spotted a cuke only after I had finished my thorough search and was watering. I continue to marvel that an 8 inch cuke can hang invisibly on a small vine.

Food was on plan, CREDIT moi, including gazpacho for dinner on the patio made from the cukes I'd just picked. Life doesn't get better.

onebyone – Have a safe trip to Ottawa with its three days of "food as comfort",

Joy (gardenerjoy) – Yay for reducing exercise to small chunks to create a large total.

Debbie (Lexxiss) – Kudos indeed for "It's important to me to wear correct sized attire as I continue on my journey" - life is now, not just when we reach the next station.

Ann (Newlifestyle) - One of the great disappointments in my life was learning that "potassium rich bread" wasn't healthy, LOL. (Nor was carrot cake.) Kudos for cutting up the veggies in advance to make incorporating them easier.

Beth (bethFromDayton) – Yay for the reality of needing to alter the clothes to fit the new body.

ForMyGirls - The seemingly little things, like skipping cheese on the hamburger, are Kudos events just for their mindfulness as you point out. LOL at clearing out your kids bags - BTDT.

Readers - day 4 Give Yourself Credit

Here are some suggestions to help you get started: . . .
. . . Reflect on your eating behaviors whenever you finish a meal or snack. Ask yourself, Did I remember to eat slowly? Did I notice every bite? Did I stop when the food was gone and refrain from taking seconds?

Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), pg 76.

07-20-2013, 08:46 AM
Day 4 so I learnt about giving myself credit :-) and here I was just thinking you were all remarkably good at giving yourselves positive feedback!

So - some things that deserve credit from today: did all my eating sitting down, had just a few peanuts that were on the table, noticed sabotaging "I'm not on the diet yet so I can raid the pantry" thoughts this evening and realised a way to address them would be to read my index cards. Took the time to make a really yummy lunch with stir-fry veg and eggs from our lovely chooks.

A couple of lovely side benefits: felt like I was "in the zone" at one point on my bike this morning. Been such a long time since it has felt like anything other than a drudge. Felt motivated to sort out my little ones desk for her today which I have been wanting to get done for weeks. Have had a very peaceful relaxing "hiding from the cold weather" day today. Relaxed is not a state I find it easy to achieve so that was nice.

Challenge for the day: today I pretty much ate what I will be eating when I am on the diet. And I was hungry! These last 4 days have all been excitement and feeling empowered but there was a little bit of hard reality in there - this is going to be hard work!

Bit jealous of all you northern hemisphere gardeners - home grown watermelons and tomatoes. YUM!

07-20-2013, 09:22 AM
Hi Coaches

Well, it's time to travel today. In about an hour we should be on the road. I am taking care with my food as I have been all week. I am not about to backslide in what I know will be heaps of Italian delicacies and bottles of wine and everything else. I can't do that. I do not want to dishonour my body or my brother or try to mask this event in anyway. I need to feel this, to really get this.

I was overcome by just simply packing my suitcase last night. Today I woke up wondering about all my brother's things. All his projects, and about the globe cactus he germinated from the seeds I brought back from the very first plane ride I ever took, in 1999 to Arizona, seeds I bought to the botanical garden that I shared wth him and he grew. His globe cactus was the size of a softball. Mine is withering.

Gotta go. Will check back in. Will not overeat in the car.


07-20-2013, 02:34 PM
I had the day off work yesterday with dr. appts and half vacation day ... DH and I changed plans and went south a bit for lunch, then split up to browse in different stores before getting together to watch a movie at a dollar theatre I just found. Then dinner at a bbq spot where I made [cough] less than stellar choices but split it into two meals. Frustrated that I loved the slice of garlic toast to the tune of 250 calories (!) ... Logged it and counted it and went over and now am in the whole dang well ... I just stink at this, don't make progress, so what does today matter. So need to get out of this mentality asap. In thinking of credits, I did get up early and bike ride yesterday morning, walking for several hours shopping around.

Wait - I CAN rescue today. Starting now. Off to at least do some yoga, which I want to add back into my weekly routine a few times.

07-20-2013, 05:49 PM
Credit to you National Parker for turning your headspace around! Hope you enjoy the yoga.

07-20-2013, 11:19 PM
Hi all,

Today has been a great day. I got up early enough to go for a walk before my 9:00 appt. I got the car washed by the local show choir, returned books to the library, cleaned out my paper and email inboxes, cleaned out drawers--just an amazingly productive day.

And even while doing all of that, all my meals were OP and I'd had that morning walk.

So, credit for the whole day!

nationalparker: Credit for logging--and for splitting your meal into two meals (which can make a less than stellar choice into an acceptable choice). Bread is hard to skip, isn't it?

onebyone: Warm caring thoughts.

ForMyGirls: I laughed out loud at the "remarkable good at giving yourselves positive feedback"--we are, and you will be, too! Credit for biking "in the zone"--that sounds delightful.

BillBE: Your graden sounds fantastic. Fresh cukes turned into fresh jealousy!

gardenerjoy: Credit for writing out your plan--it makes such a difference, even if it is hard to get into the habit.

Newlifestyle: Credit for all the fresh produce you're prepping and eating. A friend of mine calls pre-prep "butchering the salad"! It's almost impossible to eat healthy by accident.

Lexxiss: Great to hear the scale is showing the results of your hard work. Enjoy your new undergarments!

Take care, all.

07-21-2013, 12:26 AM
Yesterday went kind of haywire. I made a couple of substitutions for my plan, but they were equivalent -- that wouldn't have been possible if I hadn't had a plan in the first place. Today, I never wrote down a plan but I ate exactly what I would have written down--it was all planned in my head and I treated that plan the same as if I'd written it.

I just wrote a plan for tomorrow.

hughs dad
07-21-2013, 01:55 AM
I'd like to join you guys. I'm planning on getting the book tomorrow. I wish it were available on the Kindle.

07-21-2013, 06:13 AM
:welcome: hughs dad :welcome:

And, in honor of your first post, :wel3fc:

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

And how did you discover our Beck forum here on the site 3 Fat Chicks?

07-21-2013, 06:16 AM
Diet Coaches/Buddies – The thunderstorms threatened all day but never arrived, but the heat broke by late evening. I was busy all day preparing for dinner guests. We were celebrating a birthday with a "Birthday Watermelon" - candles included. Much good fun. Family at its best is just great.

I ate on plan, CREDIT moi, despite having access to extra steaks at dinner. Some are in the fridge and some got send home with guests. CREDIT moi for sending away desirable food. But I could already feel the desire to eat too much - as if a left over didn't have calories, particularly a left over that I'd already chosen not to eat to stay on plan.

onebyone – Such a poignant understand, "I need to feel this." Sending supportive thoughts for the process.

Joy (gardenerjoy) – Yay for the freedom that comes from planning.

nationalparker – I'm always encouraged by the insight, "Starting now." I wish there was a BBQ place that had kiddie plates along with a huge salad so that a trip on plan was possible.

Beth (bethFromDayton) – I hate cleaning out in-boxes - both paper and electronic. For example, I saved the ad for home delivery of the New York Times at a really good price until I could work up the realization that I don't have a space in my life to read the New York Times every day. Kudos for your productive day.

ForMyGirls - Such a demonic Sabotaging Thought, "I'm not on the diet yet so I can raid the pantry" - I just love how insidious they can be. Kudos for recognizing it and acting. And thanks for teaching me the word 'chooks.'

hughs dad - Yep, I'm delighted that you've joined us. Which of Beck's books did you order?

Readers - day 4 Give Yourself Credit

Here are some suggestions to help you get started: . . .
. . . Buy a small Counter - the kind that people use to keep track of how much their groceries cost while they're shopping or that golfers use to keep track of their score - and click it every time you deserve credit. At the end of the day, record the number of clicks in your diet notebook.

Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), pg 77.

07-21-2013, 07:06 AM
Hi Coaches!

My coworker started texting me at 130....partying too much and incapable of working. This was going to be my leisurely day to pack...go to breakfast w/mom, etc. So, I am packing now trying to get a head start and I am, unfortunately, working. Oh, well.

Food has been OP and I am thrilled to be heading to this wedding at my lowest (and ticker) weight. This has been planned for so many months and after my winter/holiday 10#, I committed myself AlaBeck to use my dieting/Beck skills and head to this big family affair at DH's Ex' turf at a low and confident weight. credit. I'm so grateful for all of you. Dieting is so much easier (and more fun) with supportive coaches! Thx!

BBE, a BD watermelon....I love the idea! I will definitely put that one on my list.

onebyone, sending supportive thoughts as you gather with your family today and share in the cherished memory of your brother. :hug:

:welcome2: hughs dad! I look forward to getting to know you better.

07-21-2013, 09:07 AM
Special hello to Hugh's Dad! I am a newcomer here too (Day 4) so I look forward to us discovering the world of Beck together:-) You can get an e-book version for iPad/iPhone if that is any help to you.

Glad to be expanding your vocab with some Aussie slang Bill :-)

Feeling so empowered by all this at the mo. lovely feeling. Giving myself credit for: sitting down whenever I ate (especially when I had a mid afternoon apple which could so easily have been eaten on the run); taking advantage of a decent day weather wise and walking to the shops for groceries; noticing the "hey, I'm at the shops, now's my chance" thoughts and not buying into them.

This eating slowly business is tricky. Have to make sure I remember that, like meditation, you are succeeding when you notice you are not doing it, not just when you are doing it!

Enjoy the rest of your weekend for those of you who are having Sunday morning right now!

07-21-2013, 10:13 AM
Aahhh... one more weekend day for me. I was able to semi-rescue yesterday with mostly veggies for dinner ... The storms threatened nearly all day here as well, with little rain to show for it. Rewarded with stunning sunset. I have more pictures of sunsets here than young mothers have of their babies. :) Well, maybe not.

Spent time last night downloading kindle books from our library for free- i search around on amazon and then check to see if my library has them and viola - I usually luck out. I feel rich with so many free reading materials waiting for me!

Welcome, HughsDad! I look forward to hearing what challenges you have and how you successfully work through them!

I'm struggling this weekend as I'm alone (DH is working) and while I thoroughly enjoy time alone, I'm sneaking food in front of myself. Well, yesterday I was. No plan. Aha! Funny how THAT worked out. Back to the book!

And Bill - you got me thinking SO MUCH of TREE NUTS (I've only ever called them nuts) and so when I went to market I picked up a bag of low sodium pistachios with limited servings (4). I didn't realize how much salt the regular ones had because I can really taste a difference. Credits for all of your gym trips this week!

No loss on the scale this week - wish I could say I don't know why, but the reason is evident.

GardenerJoy - i think it's you who says you don't prep your next bite until you've finished the one you're enjoying. I'm going to write that down and use that as my thought/goal for the week, along with cutting portions. I can certainly get back to "no longer hungry" vs. feeling fuller.

Lexxiss - Oh, that stinks that you have to cover for your coworker and lose a day of being off. CONGRATS on heading to the wedding at lowest point. What a major accomplishment to regroup after winter and GET IT DONE.

ForMyGirls - Great job on eating sitting down! Hope your weekend was great! What will challenge you most this week?

How many of you meditate on a daily basis? I'd like to add that into a routine - even for only a few minutes each morning. I find myself rushing to get out the door - taking care of the pets/letting pooch out, prepping breakfast, and now trying to add some activity into the morning when it's cool ... and was wondering do you meditate when you FIRST rise? Or right before zipping out the door? (I think I'd use up that time myself, so looking for tips).

07-21-2013, 04:14 PM
Hello everyone,
Today has been on plan, it is much easier with veggies prepped. I have been working strange shifts at work and that requires extra planning. I find when I am tired I am not as structured, that is why planning works well.The heatwave here is breaking which is good as I can get out walking again. The pool is very refreshing during the heat.
I hope everyone has a great day.

Onebyone, I am thinking of you as you gather with your family. May all the wonderful memories of your brother help to give you strength during this time.
Take Care

07-21-2013, 10:42 PM
Hi, all!

Today has been an OP day, food-wise, although I just realized that I haven't entered anything into MFP. I generally end up not doing a written plan for weekend days, but I have my "goto" meals and stayed on track.

Exercise-wise, I slept late and didn't get in a walk. I will walk tomorrow, though! Lunch and snack are all packed and ready to go for tomorrow--credit for that.

I usually do my week's planning Sunday evening and grocery shopping Monday after work. DD is out of ice cream and fruit is getting low--the stuff we use to make her smoothies. So, I did the planning earlier today and went grocery shopping. I didn't know grocery stores were that crowded late Sunday afternoons!

Take care, all. Have a great OP week!

07-22-2013, 07:48 AM
Hi everyone,

Day 5 today. Finding the "choose a coach" thing a bit challenging. How do you all do that bit? Do you just use your posts to these boards? Or do you have individual coaches? There are 3 people in my life who I would trust for this role but there are big reasons not to ask each of them. Which makes me wonder whether chatting to you guys is what I should do. But I worry that it might not be "real" enough. I worry that if things get sticky it will be easy to just stop posting - whereas someone I already know would follow me up. What have your experiences been?

National Parker - the thing that will be challenging this week will be time / anxiety about time. I was on leave last week (and switched my work email off on phones etc so was really on leave!) first day back today. I really love my job and I have a huge amount of autonomy, both of which I am very grateful for but it does mean that it can become all consuming and it is up to me to set the boundaries, which can be challenging. So this week I am going to be battling my tendency to disappear into work. First taste of it today with eating slowly at lunchtime. Sooooo hard not to keep reading / answer some emails instead of noticing how my food tasted.

You also asked about meditation. I do mindfulness meditation on a very regular basis. In theory everyday, but it probably ends up being about 50% of days. I try to do it as soon as I wake up as I find I am far more likely to be able to actually meditate before I am in the "busyness" of the day. Tricky sometimes with little people in the house if they wake before me but they do try to leave me in peace :-) It makes such a phenomenal difference to my life though that it is really worth the effort to make it happen. I find that if I haven't meditated for more than a week then I see the difference the very first day I am back on track.

Credits for today: resisted the lamingtons (some more Ozzie lingo for you Bill :-)) in the tea room; didn't buy a chocolate bar when I stopped for petrol on the way home; really took my time drinking my coffee this morning; did some time planning last night so that I was able to get some exercise in before work today; managed to support one of my girls through a tricky experience today (not diet related but really important to me!)

Happy Monday to you all.

07-22-2013, 07:53 AM
Diet Coaches/Buddies – My triumph was to avoid falling face first into the platters of top shelf pastries from a local stellar bakery - CREDIT moi. I tasted three of them, with small enough bites that I'm pleased, and left all of the rest even knowing that what went unconsumed might get thrown away. Someday I'll get back to the path of taking none - but I'll accept credit for a good show.

Enjoyed the day with the heat spell broken. Had two good walks with DW, CREDIT moi. Also made it to our community garden to provide some water to the plants suffering from the heat. Picked the first two cherry tomatoes - sheer joy.

onebyone – Thinking of you - sending supportive thoughts toward Ottawa.

Debbie (Lexxiss) – Yay for being so much ahead of your game that you can substitute at work for a friend right in your busiest time.

Ann (Newlifestyle) - Neat to have those veggies prepped already.

nationalparker – Yay for Kindle books. I've avoided buying a Kindle so far - don't know how long I'll last. DD is reading J. K. Rowling's new novel because she could get it on Kindle immediately when all the stores are sold out.

Beth (bethFromDayton) – Kudos for continuing to make smoothies for your DD out of ice cream and fruit and not succumbing.

ForMyGirls - Yep, Extra Kudos for sitting down for all eating, including the snack of an apple.

Readers - day 4 Give Yourself Credit

what are you thinking?
Are you having any sabotaging thoughts about giving yourself credit? Here are some typical ones, along with helpful responses. Create Response Cards for any you think apply to you.

Sabotaging Thought: I don't deserve credit for doing things I should already be doing. These things aren't accomplishments. They should be easy for me to do.
Helpful Response: If I don't give myself credit for essentiall behaviors, I'll be less likely to practice these behaviors consistently. If I were naturally thin, had a small appetite, and didn't have to work at controlling my weight, perhaps I wouldn't deserve credit. But I'm not naturally thin. I do struggle. I do deserve credit every single time I think about something in a helpful way or engage in helpful behavior.

Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), pg 77.

07-22-2013, 10:17 AM
I was on plan yesterday and have a new plan written for today. Credit and credit!

I enjoyed meeting with out-of-town relatives between breakfast and lunch. Turns out that you can have a visit without food. We sat in their hotel lobby for a couple of hours to swap family stories and it was just right.

Welcome, hughs_dad!

onebyone: continuing to think of you. I hope yesterday went as well as it could.

ForMyGirls: the people on this board are my coaches and I use my posts as my reports. Collectively, there's a lot of wisdom here and you're unlikely to find anyone in real life with as much knowledge about the Beck principles as we have gathered here.
The only disadvantage is that no one is going to chase you down and ask why you haven't reported. I've had to make reporting here the first step to getting back on track so that I don't stay away too long. Fortunately, it really works. Not intstantaneously, but if I'm writing posts I'm confident that everything else will follow.

07-22-2013, 10:53 AM
Very pleased to see the scale drop this morning ... 169.6 and trying to get back to my ticker weight after being over it yet for some reason resisting the act of changing it. For a few MONTHS.

Got two bike rides in yesterday evening. Did one, then called DH on his way home to see if he wanted to go, but after a 14-hr day, he's wiped out, so went again on my own. Credits.

Made turkey mozzarella bruschetta burgers yesterday (no buns with these babies) and boy, they are good. Cukes/onions and carrot sticks rounded it out. Made brussel sprouts for DH - that's all him. blech. Credit for marketing that included loads of fresh fruits and veggies and frozen ones as well.

Bill - You showed remarkable restraint around the high end pastries. YUM. I can pass things up easier if I know they WON'T be thrown out! I received the kindle as a gift, and had just said how much I love hard copies of books, so it was an ill-timed comment. I still enjoy "real" books but love carrying many on my kindle for travel and late night reading in bed. I resisted at first, but now...I only get the freebies from the library :) Even if I'm on hold for something.

OneByOne - I hope yesterday was filled with good memories/stories. Hope you know we're all thinking of you here and willing you strength.

ForMyGirls - Yes, feel free to use this forum as your coach. I've thought about asking folks to PM me if I am absent too long to reel me back in. But so far, I enjoy the accountability and camaraderie. Do you meditate before rising from bed? I'm thinking I need to get to a place that's away from the pets, etc., because I'll distract myself easily.

Beth - You are just STEAMING right along. Great job. Just fantastic! Good feedback from your last get-together?

GardenerJoy - I reread your goal story now and then and always get something to focus on - this time it's the "hunger is not an emergency" thought. Good to have that reiterated.

07-22-2013, 11:24 AM
Hey everyone. Difficult week. I did not overeat but I did practically no planning - or exercise. Off to a better start today. I just saw my dr and my weight was great - too great. He checked it twice but I still don't believe it. My daughter has an appt with one of her drs his afternoon so I will double check it there. Of course, that will be after eating. But I figure...if it is within a few pounds, then it was probably correct! Either way, I hope to be able to put a new weight on my ticker, as I should be down somewhat.

Off to eat a late breakfast and plan for an early dinner - it is going to be a two meal day, with a snack (yogurt) 8ish if I am still hungry.

Hope everyone is doing well.

07-22-2013, 12:04 PM

I didn't get any solace from the funeral itself, however it is over and we are heading home today to my cat Caesar and my own life waiting to unfold. As time goes by I will have to navigate the feelings that float to the surface. For our purposes here, I did not eat over any feelings this weekend. I truly didn't. Faced with the 1/2 a large dining room table, with 2 leaves in it, filled witt homemade pastries, and the other half, covered with various combinations of bread and meat. SIL directed me to the small cheese plate that I dismissed as the squares of cheese looked so much like the soda crackers beside it that I thought it to be all crackers--which now, thinking about it, would have been weird to have only crackers, but the crowd we were running with was unfamiliar to me and so, it was, plausible.

My brother's wife is in a bad way and I am worried about her. I truly wish her well and to find a way through this. This morning her facebook posts hint at feelings of being punished. I hope this is a passing phase.

My brother is sealed in an obelisk. Bronze, square. He loved boxes and would have approved of the font chosen to mark his name and dates. I did wonder if there was a door on the bottom. I picture it like the opening of a piggy bank, where the ashes could be released when the rubber stopper was removed. I was tempted to check it. Perhaps someday I will get the chance. He won't mind.

I am relieved to be through it. I am glad to see those I saw. I felt loved and was moved. I said what I needed to say. And I woke up happy to be alive and in no hurry to release my particles of energy back into the universe. My consolation came via long discussions with my sister, BIL and DH until 3am, ending only when we couldn't keep our eyes open.

Still no meat being eaten. OP all the way. credit. Thank you for all your good thoughts, wishes, notes. I know it helped. Let's enjoy our life today, ok?

07-22-2013, 12:22 PM
Good Morning, Coaches.

Back from LA wedding. Credit for taking the good with the bad. In the plus column: DH and I had excellent communication (which doesn't always happen when we are with family). I promised before we left to let him know right up front if I needed something ( emotionally) and he promised to not be a negative troubleshooter to try and stop me from having feelings (which drives me crazy). So we both relaxed and enjoyed watching a true carnival of the absurd that passed for a modern wedding. I wrote a long, long post on it which I deleted later in the afternoon. I have a defect of being overly judgmental.

Suffice it to say I am happy to live in my unpredictable, imperfect, non-photogenic but often spontaneously beautiful life which I can now fully enjoy because I am not spending every moment focused on food.

My Food was not bad. I managed to exercise one day. I woke up the day after the wedding with a bad stomach bug (or something) I want to spend the day recuperating and get to yoga class this afternoon.

Welcome Hugh and ForTheGirls. This place is a godsend for me.

07-22-2013, 10:22 PM
Hi all,

Hope everyone had a good Monday.

Food was OP for me--I forgot what I'd planned (didn't look it up) and had pineapple instead of strawberries with dinner, but I still count it as a win. My big credit is that yesterday, I realized about 10:00 pm, that I could have had an ice cream treat--but it was late, and I hadn't been thinking about it--so didn't. Today, I knew I wouldn't have "room" for it--and don't feel deprived that I'm not having one!

My walking partner was off today, but I took my walks anyway.

My friend lost at Jeopardy today--it was a shame--but still cool to see him play.

Have a good night, all.

07-23-2013, 07:25 AM
Diet Coaches/Buddies – Food was on plan, CREDIT moi. There was a period of wanting something to eat, but it wasn't hunger - it was just wishing that I was doing something else. Remarkable decision to eat dinner on the patio despite it being a tad chilly - after a week of unbearable heat. I just refused to believe that it was cool; felt that I must be suffering a delusion from the drop in temperature from near 100 degrees F.

Not much exercise for reasons that aren't clear. I did take my walk, CREDIT moi, to include the library where I returned Barbara Kingsolver's Flight Behavior ( It was fun to fantasize about discovering a zillion Monarch Butterflies where they aren't expected; it was grueling to read about hard scrabble lives. I'm glad that the non-fiction world doesn't depend on me to exist, LOL.

onebyone – Hope you've made it back home to get your own life back. Yay for those rare long family discussions.

Joy (gardenerjoy) – This is so unknown that it needs to be further disseminated, "you can have a visit without food" - seems like it's a violation of thermodynamics or something.

maryann - The writer should allow herself to describe "a true carnival of the absurd" as fiction - published under a pseudonym, of course.

nationalparker – Drooling over "turkey mozzarella bruschetta burgers" - Kudos for the no-buns part.

Beth (bethFromDayton) – Kudos for skipping the ice cream treat just because you would have been allowed.

sparks17 – That's new on planet earth, a doctor weighing a person twice because the weight was so low - Congrats!

Readers - day 4 Give Yourself Credit

what are you thinking?
Are you having any sabotaging thoughts about giving yourself credit? Here are some typical ones, along with helpful responses. Create Response Cards for any you think apply to you. . . .

Sabotaging Thought: It feels too juvenile to praise myself.
Helpful Response: It's not foolish to praise myself; it's absolutely essential to building my confidence. I'll need confidence to get through the harder times.

Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), pg 77.

07-23-2013, 07:56 AM
Hi Coaches!

My final pre-trip check in. Yesterday OP excepting several definite unnecessary bites at work. I ate a fish stick offered by my coworker. Not a deal breaker, for sure. My internet connection is not cooperating here but I'll check in from Minnesota.
Credit-we made the decision this morning to haul the vitamix in our carryon for our green smoothies. I always say it's the foundation of my plan so we'll just go the extra mile to bring it. I've already located the health food store in the area (open 8-8) so we'll stop for veggies/supplies as soon as we arrive. I made the (motel) reservation months ago and supposedly have the nicest kitchenette in the complex which means we should be good to go.

Take care everyone I'll be back!

07-23-2013, 08:42 AM
onebyone - I am relieved to be through it. I am glad to see those I saw. I felt loved and was moved. I said what I needed to say. And I woke up happy to be alive and in no hurry to release my particles of energy back into the universe. Beautiful.

maryann - Suffice it to say I am happy to live in my unpredictable, imperfect, non-photogenic but often spontaneously beautiful life which I can now fully enjoy because I am not spending every moment focused on food. This really encouraged me - thanks.

beth - Credit for OP and walking anyway!!

Bill - we had the same temperature drop here, so I was able to walk without feeling like a wet noodle.

lexxiss - credit for green smoothies even while you are away!!

Today is another unexpected change of plans day...too many of these lately! Yesterday my daughter was formally diagnosed with celiac disease. The results of this second endoscopy were worse than they had been in February. She also has eosinophilic esophagitis ( She "forgets" to take her meds and we think that she throws them away sometimes...

That, plus her other food allergies, means that we are going to have to make even bigger changes to the food we have at home. She is 14 and not we are trying to minimize temptation for her. I will be heading to Trader Joe's soon, and then probably Barnes and Noble and/or the library to get some sort of plan going.

She is not allowed - gluten. Eggs. Dairy. Fish. Beef. Soy. Tree nuts. Coconut. Apples and oranges. Tomatoes and peppers. I have been looking at Gluten-free Vegan recipes but a lot of those use almond, soy and coconut. Damn. AND she is a super picky eater. We are concerned that she will lose weight again..

This is just difficult. If she were cooperative it would make a world of difference.

Sorry for sounding like Eeyore.

07-23-2013, 09:08 AM
Hello coaches,

So my thinking is that you guys as coaches will work just fine. My plan is to post each evening saying: some things I have given myself credit for, whether I am OP, and whether there is anything I didn't get quite right in the last 24 hours.

So for today: credit for sitting down and focusing on my eating. This was a real struggle today as I am well and truly back in the groove of work and just didn't want to stop, but I did :-) a cool thing is that at one point at lunch I actually kept eating slowly even when I wasn't telling myself too. Credit for making good choices in cafe at lunchtime. Credit for having only my serve of potatoes at dinner. Yep - on program. Imperfections: last night I had a hot chocolate which was beyond my dairy quota for the day. Nor sure how I feel about that. Noticing that on my exercise days I am really hungry whereas on my non-exercise days I feel just fine. Maybe I can give myself an extra cereal or dairy serve on exercise days. Will think on that.

Beth - yay to you for listening to your body on the ice cream treat

Maryann - nice to meet you. And nice work on the pre-empting emotional challenges

Onebyone - hello! I am sorry that my awkwardness around grief stopped me saying hello before. I am sorry for your loss and inspired by your strength.

Sparks17 - nice to meet you and yay for making the Dr do a double take

National Parker - nice work deciding to ride again even without the company. And yes - I do usually meditate before getting up - risk of that way is I might fall asleep instead of meditating but it means the kids are less likely to come in before I do it, and also means I am less likely to get distracted and end up missing it.

Gardener joy - thanks for your comments about using this team as your coaches. It was very helpful. And good on you for being brave and wise enough to socialise without snacks

Bill - very impressed on the pastries. Pastries are way hard to pass up!

Thanks coaches - this was great.

07-23-2013, 11:40 AM
Good Morning, Coaches.

Stomach bug is running its course. I did not agree with the scale after two days of very little food. Arguing back at it did not seem to help. So. . . food is in My Fit Pal. Credit for leaving a third of my breakfast because I was full. Credit for Yoga yesterday and today. Credit for giving myself permission to take it easy today and enjoy a cool morning.

Sparks17: Your daughter's diagnosis is a tough one. I can imagine the only thing to do is take things one day at a time and remember (as I said yesterday) there will be many missteps and mistakes as she begins to take responsibility for her body. She will change. I have spent my life working with 14 year olds. it is hard to imagine but they eventually grow up (and usually end up grateful to the adults who saw them through.) BTW: moneysavingmom is a blog I read. Once a week she posts the best gluten free deals on food. She posted it today which reminded me of you.

BBE: I struggled through Flight Behavior's gritty reality of ignorance and poverty. Tough to not wallow in guilt over the extraordinary opportunities I have had in my life.

Lexxiss: "Credit of the Week" award for bringing your vita mixer. 100% agree with the decision. As you know, I often bring my scale with me.

ForMyGirls: I spent my first weeks just becoming aware of my eating habits. Sounds like you are doing the same. The best part is there is no fail because you haven't started the diet portion of the show yet.

Thoughts of love and compassion for you, Onebyone.

07-23-2013, 03:22 PM

There will be fallout from my brother's death. Looks as though my remaining Ottawa sister is planning to move. There was an inquiry as to where her 5 airplane approved cat carrier's went during the move my mother made from her house to the care facility 4 years ago. The move she didn't help us with. She asked me to deliver them the next time I am in Ottawa to a mutual friend.

She is filled with rage and venom. And, apparently, she is moving.
(addendum: she is not moving--just needs her carriers for vet visit. Could still be raging. Should I care so much? No.)
I wonder how I feel. The brother I miss I have missed before. he was unavailable to me for the past year and has been slowly slipping away since we officially, painfully, parted creative company about 15 years ago. I feel I had the best of my brother at the best of his life. I can't help but think how my Ottawa sister must view us all as enormous hippocrites for saying all that love stuff when we weren't even in touch and only she knew his true thoughts and feelings. I am trying not to think/feel this poison but it's there. big credit though for not eating over this.

Truth is, it really shouldn't even be food for thought.

Foodwise, made some less than stellar choices on the drive home. DH doesn't understand the nuances of "no meat" and I haven't pronounced "no sugar either" and he came into the car for the drive home with baggies of jujubes, gummy mice, wine gums and a bag of trail mix for me (he was trying. credit) The trail mix had two kinds of chocolate chips in it: choclate and white and by the time we said goodbyes the chocolate had melted and it was gooey mess and OMG it tasted so good and OMG I hadn't had that in forever, or ever (note: being seduced by novelty once more) and so I ate most of it but not all *credit* and I tasted the gummy mice (4 or 5) but no jujubes or wine gums. Stopping for dinner, I wanted a real restaurant but we were too exhausted ended up at DQ (I know) and I had one of the few non-meat things on the menu that was not a cold treat: poutine... bad poutine. I was too tired to care. But that was it. Still no meat eating. DH says I am doing penance. Am I? He also says I have it all backwards... turning to carbs and turning away from proteins. I can't help how I feel. Maybe I can allow some lean meat in but honestly, I have felt soul-pain at times when I consider what goes into getting that meat onto my plate. For today, I'm still not eating it I guess.

07-23-2013, 04:06 PM
Felt like I made great food choices and terrible choices yesterday. Great in the quality, yet terrible in that I made a light, healthy dessert and ate it so I didn't miss out even though I was still satisfied from dinner and even though I can make this daily much of the year. I felt guilty for quite a while last night. Guilt on a full stomach is far worse than guilt on an empty stomach.

Today has gone well, so far, and have secured approval from DH for a veg salad for dinner (with black beans for protein) as he was supposed to have a bbq lunch at work today for their staff. These are lettuce-less salads, which he likes :) and full of cukes, tomatoes, onions, carrots, bell peppers, some craisins and olives, and whatever other veggies I can round up. I keep making them smaller and smaller as we have trouble finishing them. Think this time, I'll make four small ones, so we're set with leftovers. I hate logging that on MyFitnessPal, so will just estimate and go from there. Too many ingredients to enter.

Started the morning with time to read the day's entry in Simple Abundance and spend good time with the cat that treasures being petted. Will set my alarm 10 minutes earlier tomorrow to ensure I can do that again. Some days it just "clicks" with me, though I don't read it regularly. When I pick it up, I find that those days are what I needed to hear/review.

07-23-2013, 11:17 PM
Hi everyone!

Another good day for me. Dinner got swapped out for a quick (but within plan) dinner out on my own, when I spoke to DH at 6--and he hadn't left work yet (with an hour commute)

I had forgotten, though, that I was saving my "treat" for baking--and had my ice cream treat. So, I didn't bake--seemed too high risk. I'll bake tomorrow night for the weekend.

I've got lunch packed for tomorrow and my meals planned. And I'm saving some calories for tasting my baking!

07-23-2013, 11:46 PM
Swapped a snack but otherwise on plan including veggie pasta for supper that featured tomatoes and herbs from my garden. It was so good!

I wrote a plan for tomorrow, credit. We're going to have unseasonably cool temperatures for the next week and I'm looking forward to getting lots of exercise in the yard.

sparks17: so sorry for the struggles to get a healthy diet for your daughter. Those restrictions would bring out the teenage rebellious streak in me -- it must be so hard to deal with an actual teenager.

onebyone: glad you're home. So sorry for the difficult circumstances. I suggest not making any big decisions at this time. No meat is a worthy experiment as is an exploration of healthy carbs.

07-24-2013, 06:59 AM
Diet Coaches/Buddies – Did gym, CREDIT moi. Nothing of interest happened. Walked over to our community garden to pick some cukes. Didn't have to water since we had a solid inch of rain.

Food was on plan, CREDIT moi, with, again, urges to eat something when I wished I was drifting about in a giant yellow balloon rather than the mundane thing I was doing. My great accomplishment was to call the city to complain that our recyclables were skipped by the truck. The recorded message said that they would come back to pick them up within 24 hours - and they did. I'm always impressed when a city works.

onebyone – Ouch that a family in pain can always produce more. Kudos for accepting that you had poutine and can move forward.

Joy (gardenerjoy) – I'm jealous that you're already harvesting your tomatoes. I picked three cherry tomatoes yesterday - the rest are hard green.

Debbie (Lexxiss) – Happy trip! Hope that Vitamix makes it through security without too much explanation.

maryann - LOL at the thought of a new book, Learn to Negotiate With your Scale.

nationalparker – Your salad sounds yummy.

Beth (bethFromDayton) – Neat that you delayed your baking rather than take the risk.

sparks17 – Yay for getting a definitive diagnosis for your DD - Ouch that it's such a list of foods to avoid. Gluten is getting easier to avoid; the whole list looks like a challenge.

ForMyGirls - Kudos for incorporating the strategy of eating slowly into your life without needing to think it through, bite by bite.

Readers - day 4 Give Yourself Credit

what are you thinking?
Are you having any sabotaging thoughts about giving yourself credit? Here are some typical ones, along with helpful responses. Create Response Cards for any you think apply to you. . . .

Sabotaging Thought: I don't deserve credit until I've lost all the weight that I want to lose.
Helpful Response: It's counterproductive to wait. I need to strengthen the part of my mind that believes I can follow the program. I'm only human and might stray from my plan from time to time. When this happens, a sense of helplessness might kick in. Continually building my confidence by giving myself credit can protect me from feeling helpless and hopeless and from throwing in the towel. And, actually, the process of losing weight is the hardest part. Once I've learned the skills I need, maintaining my weight will be easier. So I deserve lots of credit now, while I'm working the hardest.

Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), pg 77.

07-24-2013, 09:15 AM
Hello coaches,

Today was my partner's birthday. We both managed to get a day off work and had a lovely day together. I decided to indulge in celebratory foods so the day was definitively not OP but I am giving myself credit for that being a concious decision and for just enjoying a bit of celebratory food, and not treating it as an opportunity to go crazy! We also went for a lovely long walk as it was a beautiful sunny clear day - the first in ages - so credit for getting exercise. Credit also for sitting down to eat and (mostly) eating slowly and mindfully.

Challenges: up to Day 8. Time-planning. Aaaagh. There are so not enough hours in the day. I think this step might take me a couple of days to get through but at same time I need to be careful not to be avoiding it. So I will make a commitment to you all now to finish this step tomorrow evening.

Imperfections: I did eat a bit past full today. But Credit for noticing - and exciting to realise that I noticed because it was a feeling I hadn't been experiencing for the last week.

Sparks17 - good luck with the new challenges with your daughter. It sounds like you are really good at thinking through what you need to do to help her, and understanding how it must be for her.

Maryann - LOL on the arguing with the scales :-) hope your tummy is back to normal soon

Onebyone - credit to you for facing all the emotions you are experiencing

National Parker - love the sound of those salads. YUM

Beth- nice work being packed and planned for tomorrow

Gardener Joy - yay for homegrown vegies - lovely reward for your work

BBE - great work noticing you were bored not hungry. So easy to confuse those feelings.

07-24-2013, 10:57 AM
Arrived home HUNGRY last night and so started to nibble on this and that until I stopped myself by making a cup of hot tea, reasoning that if I were in England, I would still drink tea in the summer, and figured I'd toast the new royal :) A cup of hot tea is a stop and savor for me, always with some sort of reading material. I kept trying to think of something to add to the salad last night (as in a bread product to bake) until I realized what I was doing and cut those thoughts out. WHY do I make this harder? Anyway, dinner was on plan and the rest of the evening was peaceful.

DH had a terrible work day, so I prepared hot towels in the dryer, warmed up oil and gave him a massage complete with flickering candles and relaxation ocean music... he was asleep before the hour-long cd was over.

He's meeting me for lunch at a farmer's market that is outside an indoor market, a Wednesday treat. No idea what's for lunch, but will aim to stay on course and adjust dinner portion if needed. Dinner is "un" stuffed peppers (I cut in chunks as the peppers cook faster) and we use them as dippers for the stuffing, cooked matchstick carrots, corn, some rice, a little turkey hot sausage, peppers, onions, etc.

When anyone writes that book about negotiation with the scale, let me know. I had a row with mine this morning. I want it to reflect intention, too.

07-24-2013, 05:25 PM
Hello coaches,

A quick morning post because I so want to share my first weight in excitement :-) 1.4k down. Woo hoo :-) thanks for being here to tell!

07-24-2013, 05:41 PM
Great job, ForMyGirls! Your hard work is paying off!

07-24-2013, 10:38 PM
I baked tonight. As planned, I had two peanut butter cookies--one in dough form and one warm from the oven. I did not lick spoons or beaters. I did not taste the dough while making it--I sat at the kitchen table and enjoyed what I had promised myself. I'm feeling pretty pleased with myself!

I need to go put them away yet (they're probably done cooling by now). Tomorrow, I have to bake again, but if I've controlled myself to two peanut butter cookies, I can control myself to two raspberry shortbread bars.

I'm psyching myself up for the big party weekend (which is what the baking is for). I've had so much success so far, I don't want to derail myself with a weekend off plan.

Congrats on your weigh-in, ForMyGirls.

07-24-2013, 11:39 PM

Had a good day foodwise and then overate at dinner. I am overful. I did not eat everything and have saved some *credit* I ate over my emotions. I had several events today

1) stepped on scale *credit* and saw 256, a steady rise since Friday's 252. There is no sense to this number. I have had lots of soup from packages=mega salt= weight gain/water retention = not real weight. I feel desperate to see that scale fall. It got to me. I ate over it.

2) upsetting email from upsetting older sister, intimating stuff about what my brother wanted to tell me. She is the keeper of great secrets and if we are friends, she will share with me, but not otherwise. It just made me mad. And then sad.

3) the gorgeous summer day made me sadder still that my brother no longer feels the sun or the wind or sees his plants grow, &etc ad infinitum.

So, I ate too many vegetarian pakoras, cooked in the oven. I actually had stopped then I continued to shove more into me as I talked of my sister and how what she wrote made me feel. *credit though as I stopped and I have stayed stopped.

I need to persist in victory again as I did really good throughout this whole ordeal and would like to continue like this moving forward.

have a good night.

07-25-2013, 01:19 AM
Our day included an unplanned lunch out and a stop at a plumbing shop. I made a good choice for lunch, an entree salad at a Mexican restaurant, and left most of the tortilla chips and cheese cubes in the salad bowl.

Does anyone have advice about water filters? We're replacing the kitchen faucet that's developed a leak. I'd like to get a filter to go under the sink with, maybe, a separate faucet for drinking water. Our water is highly chlorinated river water so I'm looking for a filter that will improve the taste.

07-25-2013, 06:53 AM
Diet Coaches/Buddies – The walk, CREDIT moi, to Trader Joe's was to buy walnuts, pecans, peaches, and b*n*n*s. The checkout guy burst out laughing; seems he'd just bought a mixer and thought my entire purchase could go in as is. Talk about random comments, LOL. So I told him that I had a friend who was going to sneak her Vitamix past security to take it on vacation. He was properly impressed - wants to hear how that went. What an odd conjunction of my virtual life and my real life.

I didn't have any fruit for my evening snack, so I took this as an excuse to walk about after dark. Even though it was Wednesday night I found a hopping area with all sorts of folks about. All eating ice cream from a local high quality favorite place. The urge was so strong that I went in. Fortunately the line was long enough for me to remember that the smallest size was going to be huge and to leave. I stopped by a supermarket and found red seedless grapes on sale for $0.99 per pound (claiming to be reduced from $3.99). CREDIT moi for remembering that it was grapes that I'd gone looking for not ice cream. They were yummy.

onebyone – Sharing your sadness over weird family dynamics. Kudos for seeing it for what it is. Pakoras don't fix feelings about families; "persist in victory" does. Keep on keeping on.

Joy (gardenerjoy) – Leaving cheese cubes at a restaurant is a big deal, Kudos. And Kudos for rewarding yourself with a trip to a plumbing store - can't think of anything more fun myself. But nope, no experience with in-sink water filters - good luck with that.

nationalparker – What a joyous description of a long marriage: hot towels, heated massage oil, candle light, romantic music, a loving therapist - leading up to the husband falling asleep.

Beth (bethFromDayton) – Honking Kudos for planning and sticking to having exactly two peanut butter cookies - sitting down even.

ForMyGirls - Yay for recognizing that time planning is a serious challenge requiring a serious response. Kudos for "enjoying a bit of celebratory food, and not treating it as an opportunity to go crazy!" - seems like the essence of staying the path. Congrats on those three pounds gone forever.

Readers - day 5 Eat Slowly and Mindfully

There are two very beneficial reasons that it's important to always eat slowly and to pay particular attention to what you're eating:
When you eat slowly, your brain has time to register that you're full.
When you notice and enjoy every mouthful, you feel more satisfied when the food is gone.
Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), pg 79.

07-25-2013, 09:35 AM
Hello coaches,

Some credits: put a container of tempting dried fruit and nuts away in pantry out of "I'll just have a handful"s way; when deciding whether to have some yoghurt when got home from grocery shopping I remembered I had already had my dairy quota for the day; preservered with time planning- was really hard but has had bonus that I feel like I have actually found a heap of time for other things too, not just the dieting tasks; managed to be genuinely relaxed about the fact that the Day 8 task took 2 days.

Some imperfections: I kept forgetting the sitting down thing. When I was making lunch there were 4 times that I suddenly realised I was chewing! I was in a rush as I had left starting lunch too late - so maybe that's why I seemed to fall into auto-pilot. Didn't eat enough fruit today. The diet I am doing is quite high protein so I am concious that I need to make sure I keep my fibre intake up so missing fruit is not such a good thing.

A cool thing from today - there is a dress shop in town that has these beautiful 50's style frocks. I have always drooled over them with the accompanying thought "I so wish I wear have one of them, but I never will because they don't fit fat chicks like me". I walked past the shop today and realised I was thinking "I am so looking forward to when I can wear one of them" :-)

National Parker - gotta love that hot tea. Calorie free comfort food!

Beth - not licking the beaters. Like wow - that's incredible!

Onebyone - well done for stopping! I am sorry that your sister is treating you so poorly.

Gardener joy - nice work on the selective Mexican salad eating!

BBE - nice work on finding your way out of the Icecream parlour.

07-25-2013, 11:56 AM
We're enjoying glorious weather after a hot, humid spell. DH and I got out on the bike trails yesterday and rode for an hour. Felt great, though my quads were burning (and my rear was sore) ... then started dinner prep and it was so colorful with all colors of peppers, carrots, onions, corn, etc. Felt uber healthy :) Credits for the activity and dinner.

And so was a bit deflated to see the scale not reflect that again this morning, but know the cycles of our body affect everything, so work to put that out of my mind and continue on. We'll go for another ride this evening, I believe, and then I'll take our pooch out for a walk. Yesterday when we were leaving, she (a non-barker, typically), was standing on the chair in the front window, looking out and yapping for all the world to hear, and i can only imagine it was dog-talk for "HEY!! YA FORGOT ME! HEYYYY!! ... DH said something of yours will be trashed. But thankfully, she got interested in watching others going by our home, I figure...

Challenge today is a lunch out with staffers, and plan already on what I'll order and eat/enjoy half. I hate to go into a treat of eating out with the mindset that I'll just get through it. I want to still order something that I'll enjoy and cut the portion. They have a grilled chicken wrap but it has bbq sauce on it and filled with tomatoes, onions, lettuce and some corn. I try to replicate that at home, but will pay closer attention to what else is in there.

Bill - LOVE Trader Joe's and that's on our list to do this evening, I hope. I bring goodies from there home to my family in Florida, and will be visiting them soon. Brother's birthday is next week, so I'll look for a dark chocolate candy bar that's unique for him. He's a savor-er.

ForMyGirls - What a great mindshift on the 50s style dresses. I love them, as well. (Have you seen I have not lucked out with their dresses fitting my hips, but still drool over them. That will be a treat for me when I get to where I want to be. A Marilyn Monroe-type dress.

Lexxiss - Hope all is going great for you with the wedding trip! And looking forward to hearing about the vitamix transport. I make less healthy smoothies (some with spinach though, but that's all...) with an immersion blender and you got me to realize that I can bring that and the cup it fits with on trips without taking up much space. Thank you for that tip!

Beth - Great job on the two-limit baking night! Which was better - the dough or the baked one? The raspberry bars sound yummy.

07-25-2013, 02:09 PM
I DID IT! I ate only half of the wrap (which was the best ever) and half the reason was I didn't want to come on here and report a failure. I'm satisfied. I need to remember this feeling, because the lure of the other half was pretty dang great. Thank you for keeping me accountable.

07-25-2013, 08:37 PM
Good Afternoon, Coaches.

A quick two night mid week spa trip with girlfriends in Reno. Terrific to spend time with them. I have missed their company. I saw a show and ate a dressing on the side Ceasar poolside after massages (Whoo Hoo!) Food was almost as I had planned except for a See's Candy run. Credit for not eating all four pieces during the first five steps out of the store. My appetite is still diminished from the illness.

I am serious about staying OP this week. I will be at home, have already shopped and am very aware that the first of the month looms in front of me when I change my ticker. I want a pound down on my quest for 150 by December. That would be a miracle in the face of all the traveling I have done this month.

Personals tomorrow. Wave to all.

07-26-2013, 12:39 AM
My supper turned out a bit odd and large so I skipped the snack I had planned for the evening. Otherwise, everything was on plan Credit!

I haven't got a plan for tomorrow and it's late and I'm tired, so I wrote a note to myself to make a plan in the morning. I'll do it!

07-26-2013, 08:11 AM
Diet Coaches/Buddies –I'd complained to DW that the shorts I wear to gym were ragged and looked shoddy if I went to a store afterwards. She, as discretely as a long time married woman can be, pointed out that to get new clothes I had to go shopping. I hadn't been thinking that way. So, Major Triumph: I went shopping. Macy's had a huge clearance sale with another 20% off by using a coupon from the newspaper. Then the big benefit happened. My Macy's card was rejected at checkout. I told the saleslady that I used it all the time - I only bought clothes at Macy's. Their records showed that I hadn't bought anything in three years, so they had automatically cancelled my card, not recognizing that "all the time" was calculated by my time allocated to buying clothes. So, they issued me a new card that came with a 15% discount on everything I bought that day. Lesson learned: There's a reward for male-shopping-attitude. CREDIT moi for buying a stack of $25 polo shirts whose triple discount brought them down to $9. (Now I've got to figure out what to do with the stack they're replacing since they have no large holes; the only thing wrong with them is that they're worn, shrunk, stained, and misshapen - seems that they tire after a hundred or so washing's.)

Walked, CREDIT moi, to a Greek place for a takeout dinner of their vegetarian combo plate. I cherish the days that end with no meat consumed - I'm a target of opportunity vegetarian, LOL.

Joy (gardenerjoy) – Yay for leaving "odd and large" for the reader's imagination.

maryann - Your spa trip sounds rejuvenating. I like being reminded how lucky we are not to have See's Candy around here.

nationalparker – Yep, Kudos for an hour on the bike - Doubled because you were on an interesting trail with your DH. And Kudos for that half a wrap.

ForMyGirls - Neat that you've changed your mindset to be able to picture yourself in clothes that you like. Did your part of the world take note of the recent arrival of Prince George? I'm having a difficult time understanding the overwhelming coverage in our newspapers despite every American growing up with history books scorning King George III of the American Revolution era.

Readers - day 5 Eat Slowly and Mindfully

From talking to dieters, there's no question in my mind that eating too quickly and mindlessly is common among people who have a weight problem. How quickly do you eat? Do you sometimes feel deprived when you're finished eating? Have you had the experience of eating a reasonably sized meal and then saying to yourself, [I]That wasn't much food at all ... I'm still hungry, because you hadn't paid enough attention to the food you ate?

Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), pg 79.

07-26-2013, 08:39 AM
Hi all,

I forgot to post last night (although I posted in my mind) but wanted to be sure to post today since I'll be out of town this weekend.

When I put away the peanut butter cookies Wednesday night, they smelled so good, but I'd already posted that I only had the two I planned on, so I didn't have any more!

Last night's baking went well--no dough entered my month. I ate exactly 2 raspberry shortbread bars (1" square) and one toffee bar (also 1" square)--and that was it--and what I had planned to do. I'm very proud of myself--and didn't feel deprived--I enjoyed the pieces I had very much. When I finished them (two different times), both times I thought "I want more", but I waited a few minutes and that feeling passed. I've got to remember that the "want more" feeling will pass.

Other food and exercise was OP--but it was the baking I'm most proud of!

Have a great weekend everyone!

07-26-2013, 09:38 AM
Big credit today - I was offered candy in a situation that was awkward to say no and the offerror was very insistent (from that well-meaning space mind you) but I still said no! In fact what was very cool is that I didn't find myself thinking "ok - now's my chance" but "what's going to cause more offence, saying no, or taking it and then not eating it" I was a bit shocked by the extent to which I really just didn't want to eat it! Other credits - had lunch with a colleague to celebrate a work milestone and made smart choices, and found myself exclaiming YUM at my first mouthful of salad. (It was very good salad - not sure where they sourced ripe tomatoes from at this time of year).

Having tha realisation that my workaholic tendencies might actually work in my favour, in combination with the eat mindfully sitting down rules. Finding that the "I'll just finish X before I stop and have that snack" is leading to the snack never happening!

National Parker - love those frocks - would send link to my shop of greatest lust but I haven't been on the aite long enough to get "link privileges". Well done on your half wrap too - good strategy to have some rather than none I reckon.

Maryann - nice work on having shopped already! So much easier to be OP with the raw materials to hand.

Gardener joy - yay for writing yourself a note and really committing to making the plan.

BBE - man you made me laugh about the reluctance to shop! Especially the no "big" holes in them :-) yes - little George has been causing quite a stir here too. Is the media coverage there unusual or do most big royal events get a lot of attention?

07-26-2013, 09:41 AM
Hi folks - it's me, checking in. I have been struggling for the past few weeks and I just 'ran away' from here. I've been feeling reluctant and unwilling to post - mainly because I feel badly and almost ashamed. I know that you aren't going to judge me - I've been judging myself very very harshly. I am up 8 pounds from my sticker weight 207 and will change it to 215.

We have had company from out of town for three, yes three weeks. (July 3 - July 23) First my sister came for 16 days. I did ask her to keep her cookies and candy in her bedroom (credit). I did, however, sneak some dark chocolate. I was just eating way too much. I couldn't find the willingness to do what I need to do. After my sister went home.. then my son, dil and my two grandkids came to visit. It was very joyful. We hosted a big family party for folks to meet little Maya (15 months) and we all got a chance to meet my new nephew, too. I was happy to have folks here.. but, I am grateful for the quiet and comfort that comes with a daily routine.

When all the company left I tried to make a plan.. it went kaput by dinner time. So, today I got up and did a meditation and feel more centered. I am making my plan and committing to no distractions while eating today. Of course, DH will have the TV on at dinner. He won't budge on that - but, I will try not to be distracted. Also - I will take three deep breathes before each meal or snack, do my journal work. I will get out my response cards and advantage cards. So I am going to try and jump back on the Beck train and move forward.

I am going to take the time to read how everyone is doing.

Have a good day.

07-26-2013, 10:04 AM
Happy Friday! It feels a long time coming this week. It has taken us all week to decide what the plans are for after work, ranging from outdoor Hitchcock movie at our museum of art complete with summer picnic to an old time theatre showing DH's favorite movie... which I think we've decided on. I just don't want to eat out tonight as we did last night on the spur of the moment, yet stayed amazingly (for me) on program. A relief.

Back with personals later, but glad to see you back, BeverlyJoy! Sounds like you're ready to refocus and think of where you'll be come winter! YAY! :)

07-26-2013, 12:30 PM
Good morning, Coaches.

Home today. First of my two 700 calories days planned. Food in MyFitPal and step class in a half of an hour. I am happy the next two weeks are homebody weeks — chore list with son, lost of homemade meals planned. Contemplating trying to make risotto for the first time. I hear it is a lot of stirring.

BBE: I, too, went to Macy's but they knew me by name :) You can have your polos made into a quilt if they have sentimental meaning. (We are doing that with DS sports and play shirts.)

Nationalparker: Enjoy your weekend and old movie.

BethFromDayton: Enjoy you party weekend. Is this the same huge gathering like the ones before? Do you mind me asking if it is some kind of club or reunion event? (I know you need to stand on a chair for it :) )

Beverleyjoy: Always great to hear from you.

07-26-2013, 02:35 PM
Hi all,

I got to pick the restaurant for our team lunch, and so I picked Red Robin--a kids cheddar burger without a bun and fruit instead of fries fits into my plan perfectly. The waitress asked if I was okay with the upcharge for the fruit salad--um, 49 extra cents to stay on plan? Yup, definitely okay with it!

beverlyjoy: I'm glad you're back--we all know it can be hard to get back on plan--but we're all on your side.

maryann: It's a club (Mensa). I don't mean to be secretive--people sometimes get strange about it--but mostly we just do the things everyone does at parties--talk, eat, play games, dance. The gatherings vary in size. The local ones are usually 80-150 people. The big 5 day one is the national one and it was 1600 people (smaller than usual this year), although I was only in charge of one of the Hospitality Suites, which usually had 40-50 people in it during the hours it was open.

BFF and I are in charge of the food for our local one (in late March). For the others, I just contribute baked goods. By doing them at the last minute as I did this time, I can minimize how long they're in my house!

The chair standing is optional, but I'm not very tall, so it's gotten to be kind of a "Beth thing".

BillBE: I read your shirt need saga to DH. He understood completely. (And the reason they never close our Macy's card is because I use it! DD and I used to pretend to ask his opinion on the clothes we bought for him. Now we don't even pretend--and don't necessarily even make him come with us. (He did buy his last two suits without my help, though.) (And I made him take one jacket back because it was too big.) Do we get pictures of your new wardrobe?

nationalparker: It sounds as if you have great things available for this weekend--wish I was closer--then we could "double date". Good for you for planning on eating at home--and for staying OP even when you went out unexpectedly.

ForMyGirls: Credit for turning down the candy. That can be really hard to do--but you did it!

gardenerjoy: Credit for adjusting your snack to compensate for dinner. Dr Beck keeps telling us that's what "naturally" thin people do!

onebyone: :hug: Wishing you inner strength as you keep on keepin' on.

07-27-2013, 07:16 AM
Diet Coaches/Buddies – Did gym, CREDIT moi, in my new shorts. Told the lady at the front desk about the Macy's sale - we always exchange some comment in passing. She got psyched because she loves Macy's sales. So shopping has an unexpected side effect - it makes people happy to hear you got a bargain.

Food was on plan, CREDIT moi. This included not going to a local bagel shop for a FREE bagel with cream cheese from a coupon emailed for my recent birthday. I printed the coupon and have seen it every day for a week; each day I've chosen not to go get it because it's a huge chunk of carbs and fat.

Beverlyjoy – Kudos for charging back with a plan. Yay for good family time - for a lot of family time.

maryann - Look forward to hearing how the 700 calorie day went. [LOL that Macy's knows you by name - a truly foreign concept to me.]

nationalparker – Waiting for it . . . "DH's favorite movie" is ??? Casablanca? Cool Hand Luke? Citizen Kane? Attack of the Killer Tomatoes? Blade Runner? Monty Python and the Holy Grail? Inquiring minds need to know.

Beth (bethFromDayton) – Love being reminded, "'want more' feeling will pass." [Congrats for buying your DH's clothes - I didn't think to get that into a pre-marital agreement. A picture of my "new wardrobe" would be a picture of boring men's khakis and boring knit shirts - just my thing for clothes.]

ForMyGirls - Super Kudos for standing down an "insistent" offer of candy. Adding "my shop of greatest lust" to my mental folder of well-turned-phrases.

Readers - day 5 Eat Slowly and Mindfully

Research shows that there's a lag - up to 20 minutes - between when your stomach fills up and when your brain gets the message that you're full. The more slowly you eat, the more time you give the "I'm full" alert to reach your brain so that it can signal you to stop eating.

Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), pg 79.

07-27-2013, 08:10 AM
Hello coaches,

Credit for today: managed to ride my bike this morning despite lots of "but I just don't want to" thoughts; then had a lovely day constructing a new vegie bed with my lovely fella - home grown lettuce is on it's way; planned the next 2 weeks of meals and have shopping lists ready in time for the fwrmer's market in the morning; came out of the dieting closet with my folks this arvo.

Challenges - birthday party tomorrow where there will be a type of cake I looooove. Having a small piece is going to be hard!

A cool thing: when I was slowly mindfully eating my breakfast this morning I realised that it was a beautiful day and went and ate at the outdoor table in the sunshine.

Beverlyjoy - nice to meet you! Yay to you for getting back on track.

Nationalparker - credit for staying on track when eating out

Maryann - good luck with the risotto - lots of stirring yes and all about being patient enough to keep going till it's just right

Beth - loved the perspective on a 49c upcharge

BBE - wish I could be joining in the Macy's sale. I lived in california 20 years ago and I've still got one jumper from my Macy's shopping frenzies!

Have a lovely weekend all.

07-27-2013, 10:04 AM
Hey everyone! I have not been here for a few days - so busy that I am not online that much. Exercise - nonexistent. Eating - planning very sketchy, have not even looked at my cards, but the actual eating not bad at all. I am still keeping track on MFP (I make that a priority). I have started stress-eating a few times but caught myself, stopped, and made adjustments to the rest of my day so I stayed within my calorie limits credit! Carbs have been too high though.

Tonight I have a family party at a restaurant so I started my day off well - Balsamic Chicken over Spring Mix with Strawberries and Walnuts. 450 Calories of delicious and nutritious!! I will have a similar sized lunch and then room to guesstimate dinner and a cushion in case the options are not great.

This kind of planning is easy for me to keep up. Planning everything I eat before I eat it is so difficult for me. :(

07-27-2013, 11:07 AM
I finally finished my very long 3-part review of Salt Sugar Fat by Michael Moss. Here's Part 3 with links to the first two parts: Book Review: Salt Sugar Fat by Michael Moss (Part 3) (

07-27-2013, 12:36 PM
Good Morning, Coaches.

I was very disappointed in myself last night. I had a perfect OP day until I started cooking dinner.

Beck Thinking Steps: I guess I started to go astray when the "easy" veggie side took 45 mins (with a ton of extra prep for washing and dicing) and my feet started to hurt. Then I was knee deep in making a parmesan spaghetti for the boys, things got messy and I didn't sit down before dinner because it was a dish you can't serve cold. The minute before I sat down to eat the veggies I decided on an unplanned "small" bit of pasta. I sucked up everything in three minutes and went back for seconds on pasta.

It is frustrating and the scale is up a half of pound when I was intending to make a push for August weight goal.

What could I have done differently? Well, first of all I was exhausted from the beginning— I haven't been sleeping well, shopping, chores, step class, etc . . . I should have allowed myself to rest before dinner. I should have taken the time to put my orthotics in my shoes. But most importantly, I SHOULDN"T HAVE BEEN COOKING CHEESE PASTA WHICH IS MY NUMBER ONE RABBIT HOLE FOOD. I still have a thinking error that resurrects itself that tells me I should have more willpower. Hidden behind that thinking is the belief that I deserve cheese pasta.

I did not want to do anything this morning but pout. Why am I working so hard to just stay still? 'Oh well' is the only answer I have. I have iced my feet, made a plan and cancelled the risotto for tonight. I do not need another grain, cheesy thing. Instead I have a pot of pintos on the stove. DS can practice making his cornbread I taught him last week. If one of you were discouraged, I would say, "This is a long race. You have come so far. it is not how many times you hop off plan but how long it takes you to hop back on." So I'll say it to myself.

ForMyGirls: I love the feeling of having my meals planned. It opens up so much space in my week for exercise, reading, etc. . .

BethFromDayton: Your Club sounds like it is a thriving society and a lot of good company. I don't think you were so much secretive as I am nosey:) I couldn't do all the baking. Sugar is my Kryptonite.

Sparks17: Credit for MFP. It is always the first thing I do after coffee in the morning.

gardenerjoy: Heading off to read you story.

07-27-2013, 03:09 PM
Happy to find this group. I am going to start at Chapter One of the book. I did the workbook for 30 days before a vacation, then life got in the way of my picking up where I left off. Vacation did not gain any weight and actually lost a couple of inches from walking. Since getting back my eating has slowly but surely returned to the nonfunctional normal that it was.

I decided it was best to just begin at day one and complete the exercises again. So spending the afternoon preparing myself, getting foods, getting rid of foods, etc. Making my plan for the rest of today's meals and start fresh in the a.m. with a meal plan intact. :cheer:

07-27-2013, 05:49 PM
Hi Becksters/coaches/friends - I did get through yesterday. I swear when I have the willingness to do some meditations, it is helpful. I am grateful. I made my plan/measured/logged my food, always left a bite, found all my Beck stuff & looked through it, did my exercises, drank lots of water, checked in here, and weighed (stayed the same). I pretty much stayed with my plan... except when all the neighbors were together sitting around together last night and DH pulls out his candy bar size cherry Jolly Ranchers. I took a little piece from his and was satisfied. All in all a good day. I am grateful.

national parker - thanks for the vote of confidence. I really appreciate it.

maryann - my DIL used the Fitness Pal to help her take the weight off after Maya was born. Nice to see you too. I agree that sometimes rest is really important to help 'deal' with food (at least for me).

bethfromdayton - thanks for being on my side.. I dearly appreciate it. You for Red Robin pick.

billbe - yes, indeed.. LOTS of family. Kudo's for avoiding the free bagel and cream cheese.

formygirls - WELCOME!! I am glad to meet you. Credit for making yourself get on the bike and go.

sparks - good for you on stopping your stress eating and adjusting it.

gardenerjoy - hi! I plan to read your review tonight.

bunnababy - WELCOME!!! Credit for NOT gaining on vacation. Wonderful.

I hope you are all having a good day.

DH invited the neighborhood over to play Corn Hole tonight and have a fire. I am glad it rained.... We've had company on and off for a good deal of the month.. need to not have company this weekend. Also - I don't have to deal with the s'mores. He usually discusses with me when inviting folks over - it was OK.. but, no party is better.... so, all well that ends well.

07-28-2013, 06:26 AM
:welcome: Sue (Bunnababy) :welcome:

And, in case you didn't get one of these nine and a half years ago (Wow!), :wel3fc:

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

And how did you wander over to our Beck forum here on 3FC?

07-28-2013, 06:33 AM
Diet Coaches/Buddies – Walked to our community garden to discover that the rain had all turned into cukes. Brought home five big ones. Gazpacho will be made. Long walk, CREDIT moi, included looking for something to bring home for dinner that didn't need to be cooked. I passed by the best local BBQ place without stopping since my brain didn't just want BBQ, it wanted heaps of BBQ. Then in the supermarket, the BBQ chicken wings looked good but I opted for a rotisserie chicken that will last several meals. Then it happened. A new, top shelf, New Hampshire, ice cream company was giving out samples. Perfect! The exact serving size of ice cream that I've been looking for for several days. I savored it! CREDIT moi for finding that which I'm lusting after in a tiny size.

"It's on sale for only $2.99 a pint reduced from $4.99," she said encouragingly. I wasn't tempted. I'd had what I wanted.

"And here's a coupon for $2.50 off that sale price." What's a poor guy to do. I was facing a $4.99 pint of ice cream for $0.49. I decided, lovingly, that since DW hadn't tasted the new ice cream she'd really want to and purchased a pint. I didn't dig into it last night, but it's still there. The label says "All natural" and "Gluten Free" which my brain translates to "No calories." If I wait until we have guests then I'll be limited to a quarter of a pint - a reasonable portion.

Joy (gardenerjoy) – Thanks for the link to your review of Salt Sugar Fat. I note your horror at the salt issue since our taste buds can live with less salt than is convenient for the food manufacturers.

Beverlyjoy – Sounds like a lovely day. (Now I'm wanting s'mores, LOL.)

maryann - Ouch for the siren call of Parmesan pasta. Monster Kudos for, "So I'll say it to myself" - you deserve it.

sparks17 – Nothing like breaking out of the traditional breakfast rut with, "Balsamic Chicken over Spring Mix with Strawberries and Walnuts" - sounds yummy.

ForMyGirls - Yay for breakfast outdoors in the sunshine. Good luck on that birthday party today.

Sue (Bunnababy) - Yay for a fresh start with Day 1. (Are you using the pink book or the workbook or both?) Kudos for giving yourself credit for coming down from your vacation eating - as maryann just wrote, "but how long it takes you to hop back on." Glad that you've joined us.

Readers - day 5 Eat Slowly and Mindfully

eat slowly
Studies show that people do indeed eat less when they eat slowly. In one study conducted at Louisiana State University in Baton Rouge, researchers gave a group of over-weight individuals a lunch of chicken nuggets and timed their eating pace. Then the researchers fed the same volunteers a series of lunches over a period of days, instructing them to take bites only when they heard a computer beep. Participants were allowed to stop eating whenever they felt full.

Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), pg 79.

07-28-2013, 09:31 AM
Hello coaches,

Some credits for the day: resisted a sausage sizzle at the hardware store even though it smelled really, really good; followed Beth's example and baked that birthday cake without licking a single beater or bowl; rode my tread lie again despite the continuing insurrection inside my head

Some imperfections - the slice of cake was not small (though there was only one, for which I am giving myself credit).

Sparks17 - nice work on stopping the stress eating

Gardener joy - looking forward to reading your review

Maryann - what awesome thinking to give yourself the pep talk you would give us!

Bunnababy - hello and welcome. I am a newbie here - both on the site and to Beck Solution. I am on Day 11 of the book so haven't officially started the "diet" yet. I am really liking the approach so far and feel like I am making big changes before I even start. I hope it works well for you too!

Beverlyjoy - you sound like you have made huge progress in getting back on track. Well done.

BBE - well done for savouring that Icecream! Nice strategy with inviting some people to help consume it.

One by one - you are in my thoughts. Hope you are doing OK.

07-28-2013, 11:37 AM
Quick check in on a gorgeous morning. Dinner prepared for DH's folks went well yesterday; the whole day was a blur with marketing, cleaning, prepping, dog bath, etc. Cool temps make me feel as if I'm on vacation somewhere else this morning. I didn't eat the meal I'd prepped (I don't eat pork, but they loved it) and so had doubles on my salad. Unfortunately the halo effect of that encouraged me to have doubles on my dessert, despite it being light, two was not needed. Sent most of it home with them.

Realized that I won't be seeing DH for nearly two weeks after this afternoon as he goes onto nights and then when he's off, I'm flying home to Florida. Then I get back and he goes back to working nights.

Weighed this morning - more with clothes than without. How does that work out? Just keeping at it but not as focused with breakfast as I should have been after that. Was frustrated and the what will it matter thoughts edged in a bit. Aiming to do a larger breakfast and lunch and sparingly on supper.

Bill - I got to thinking about your $0.49 ice cream. That would have tempted me more than a free one. I wonder why.

07-28-2013, 12:06 PM
Good morning, Coaches.

Yesterday was mostly OP. I switched out afternoon fruit with licking the bowl of DS's first ever white cake. Tried to distract myself from this poor choice by cleaning half of the wooden cabinets in the kitchen with both Murphy's Soap and Orange Polish. I put my halo back on.

Food is in MFP and I will pack a picnic lunch to take to DH because he is working in the trees on a Sunday. We will meet at the five acres of pecans on our ranch along the Sacramento River.

Weight is, despairingly, still two pounds up from ticker and I don't want to change it on the first. This is hopefully an incentive.

nationalparker: Not seeing your husband for two weeks sounds tough. Crazy schedules always take a toll on my food plan. Credit for checking in.

BBE: A reformed couponer, I realized the only really great coupons issued are the ones for the foods I can't eat. Now I save my money with homecooking and "lost leader foods" in the fresh aisles.

Welcome, Bunnababy.

Beverleyjoy: i am glad you had a good food day.

07-28-2013, 12:32 PM
I've had a couple of hungrier than normal days and let an extra snack creep in due to that. My plan is already generous, so I'm quite sure I don't need an extra snack right now. When I was overeating, I had no idea that some days were just hungrier than others for no apparent reason. That's useful to know. More useful is "hunger is not an emergency." So, today, I plan to follow my plan.

I pruned my overlush Yellow Pear cherry tomato plant, ending up with enough green tomatoes to make a green tomato Indian chutney that we discovered last summer. In a cultural mash-up, I made it into a sauce for our veggie pasta. Yum!

Welcome, Bunnababy!

07-28-2013, 04:17 PM
I love it when I do a long post and the computer just sends it to post heaven!:devil:

Thank you all for the welcome.

BBE--I heard about Beck from a friend on WW online. Found 3FC through a search for support groups. As you can tell from my start date with 3FC I have not been a successful loser. I knew I needed help getting the thinking straight.

Am looking forward to getting to know everyone as we journey into thinking like a thinner person. Food is a lifeline but it isn't the ALPHA & OMEGA.

BBE--Who could resist .49 cent ice cream, but wtg on making a plan for it.

ForMyGirls: It's crazy learning that hunger won't kill us. I sometimes don't even remember the last time I was body hungry.

Joy--Chutney sounds yummy.

NationalParker: Congrats on sending the leftovers with the company.

Beverley--Good job on the food. S'mores :D

Maryann--Glad to hear the halo is back on. Good job.

Have a good day everyone.

07-28-2013, 06:21 PM
Hi coaches/friends/beckies - Yesterday was mostly on plan. I am grateful. I did my meditation, planned/measured/logged, ate without tv on when DH wasn't in the room, left a bite, did my journaling, no seconds, exercises, weighed (down a little bit), took my three deep breaths before eating each meal, and slowed down. That's many credits. I am grateful for the willingness.

I did have to switch yesterday's dinner for today's dinner, but, I made it work. Grateful.

I oven-roasted a whole cookie sheet of veggies for the week.

Last night I had pain in my 'bad' ankle/foot. This foot, however, has not bothered me for many months. Happy about that. But, last night it was in the arch of my foot rather than the inside of the ankle. Phooey! I'm resting/ice/elevating today - if it doesn't calm down I'll get it checked. I am not in a panic - maybe it's the meditation. (I always write the word 'mediation', instead of meditation and have to fix it... always.... mental block I guess... lol)

Last night the weather turned out to be beautiful and the neighborhood played corn hole after all. But, NOT in our backyard. At the end of the cul-de-sac. There were NO s'mores. YAY. DH brought out some peanuts to share and I didn't want any. Grateful.

bunnababy - I hate when I lose a post. Lately I copy it as I go along so I 'have' in case it disappears. No matter what you 3fc start date is. Just go forward.

gardenerjoy - thanks for the reminder that 'hunger isn't an emergency'. Green tomato chutney sounds good.

maryann - so glad the cake didn't derail you! Your picnic in the pecans sounds like fun.

nationalparker - busy, indeed! Good to send most of the leftover out the door.

formygirls - credit for resisting sausage and licking the bowl!! Glad the little bit of extra cake didn't cause any other over eating (I struggle with that, myself)

bbe - major credit for not bringing home the discounted fabulous ice cream. Sounds like the sample 'scratched that itch' for ice cream.

Hope you've had a good Sunday.

07-28-2013, 10:53 PM
I'm back from my off plan party weekend--followed by an off plan dinner out.

But I'm back in the groove and ready to be back on plan in the morning.

07-28-2013, 11:22 PM
Wow - what a day off plan. I didn't have one meal that was remotely on a plan... I grazed with everything, and was over by 300 calories. And that's without eating a real dinner... just this and that and miraculously stopped eating soon after DH left for work around 5. We're dealing with a stressful situation with his oldest daughter and lately, every single interaction with them has been a major stressor.

I'm flying home to see my folks in Florida on Thursday. Hoping to have three lower calorie days before then.

What's the saying, you can make a wish - or make it happen. That's been our motto with the fun side of life...

Belated welcome, Bunnababy! :) I'm looking forward to learning what your biggest challenges are. Have a great evening. I struggle when I'm alone at night to not eat... I tend to think it doesn't count. Not sure WHY!

07-29-2013, 07:14 AM
Diet Coaches/Buddies – It's become so cool that the gazpacho DW made with our new cukes had to be eaten inside. Yay for cool weather, but Ouch for missing out on dinner on the patio.

Eating was good enough, CREDIT moi. I got suckered by a homemade brownie when chatting with friends, but I stopped without falling into the platter. I did pass on some platters of manufactured cookies by reminding myself that I can get those anytime.

Joy (gardenerjoy) – Yay for green tomato Indian chutney pasta sauce - I could go for that.

Beverlyjoy – Yay for a good day without s'mores or peanuts.

maryann - Not licking a cake batter bowl is Kudos worthy, indeed. The little boy in me just reaches into a cake batter bowl with warm, fuzzy childhood memories.

nationalparker – LOL at the halo effect hitting you for dessert. That halo effect catches me all the time. Family stress is just the worst kind of stress. Kudos for making a plan for the next three days.

Beth (bethFromDayton) – Off plan and off plan to on plan - you're moving in the right direction.

ForMyGirls - Got another word: "tread lie" - which I'll presume to mean an Aussie bike. Kudos for standing down that sausage sizzle. I thought we had the only hardware store that handed out food samples, LOL.

Sue (Bunnababy) - Count me as one of those who's sent enough posts to "post heaven" that I keep a copy in word before I hit [SEND]. Neat perspective, "Food is a lifeline."

Readers - day 5 Eat Slowly and Mindfully

[I]eat slowly
. . .
. . .The researchers varied the pace of eating during each meal. For one meal, the computer beeped about twice as slowly as the participants' normal eating pace. For another, the computer beeped at the participants' usual faster eating pace. For a third lunch, the computer beeped faster for part of the meal and more slowly at the end of the meal.
. . .The results? All of the participants ended up eating less whenever the computer beeped more slowly.

Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), pg 79.

07-29-2013, 07:17 AM
Hmmm. It is much harder to report in when I have behaved badly. The leftover birthday cake. I lasted most of the day and then mid afternoon the "I'm not really on the diet yet" tricked me into thinking that eating a slice was a good idea.

So what can I learn from this? I think that "now's my chance" is my #1 sabotaging thought. Infinite variations on that central message. So I shall write a response card. In fact I will do that now and come back to do credits and personals. Back soon.

07-29-2013, 08:16 AM
I am really behind on seeing how everyone is doing here :o I see we have some new members - yay!

I had to return the pink book to the library before I finished "doing" all the days but I did read it twice. I also borrowed a copy of the green book, decided that I liked it better and bought it for myself. So I am going to go through the green book now!

I really need to settle how much planning is enough to keep me on track. The principles and the things I write on the cards have been so so so helpful. Planning on Friday what I am going to eat for breakfast on Wednesday makes me so uncomfortable - I never know what I will be doing on Wednesday morning till Tuesday night! I was concerned about this when I started using the Beck book and I was right. I can give myself an 80% for following most of the ideas/principles in the books but only a 25% for sticking to the planned foods. Planned amounts, yes. Actual plan - no. So I have been very discouraged, even though I have been losing weight. I feel like a failure a lot of days - :(

07-29-2013, 09:06 AM
Well the response I wrote was "yes - you're right - this is your chance to change your life for the better".

Some credits for the day: chose not to eat the scheduled potato for dinner given the cake; ate slowly and mindfully every meal (even the cake); didn't buy junk despite being at the shops 3 times today (being mindful of my thoughts makes me realise just how habituated I am to "getting a little something" while at the shops; did the hunger monitoring thing.

National Parker - I so hear you on the "eating when I am by myself doesn't count"! Good luck getting through this nights with your DH on night shift.

Maryann - LOL at the distraction technique of cupboard scrubbing!

Gardenerjoy - nice work putting hunger in it's place

Bunnababy - doing the hunger monitoring was quite an eye opener. I think I shall do it. I was surprised by how not ravenous I was most of the day - and to actually notice how nice my body felt after an appropriate meal.

Beverlyjoy - nice work in not letting yourself panic about your foot.

Welcome back Beth!

BBE - well done on eating just one brownie! And right on the money with the meaning of "treadly". I am enjoying introducing you to some Aussie lingo :-)

Sparks17 - I am new to the Beck Solution so I might be leading you up the garden path here - but from what I have seen in your past posts you plan just fine! If you have an unpredictable life then planning is ten times harder for you. If you have found a way to plan for uncertainty then kudos to you - you're achieving at an even higher level!

07-29-2013, 10:39 AM
My breakfast this morning is blueberry bread pudding (that I invented last night when I made it) and yogurt cheese.

We're having terrific weather. I worked in the yard and garden for four hours over the weekend and that's put me in good shape to meet my exercise goal this month after all.

sparks17: I plan suppers once or twice a week when I go to the grocery store. The rest of my meals get planned for the day either the night before or that morning. I've also come up with a limited number of things I eat during the day so it doesn't take that long to choose when I make my plan. But yeah, you may be being too hard on yourself and that's not helpful. If you're getting the results that you want, then, you're doing what you need. Planning is magic for me, but I hardly measure anything which is magic for a lot of other people. Do what works for you.

ForMyGirls: love your response!

07-29-2013, 12:25 PM
Good Morning, Coaches.

Quick check in. I am off to the mall and the Apple store. DS is taking a free class teaching garage band tech and movie making. I have packed lunches for us (budget saving since I still don't get paid till the end of August.) Call it crazy but we will be next to See's Candy and I plan to have NONE. I will get my free sample and give it to DS who will then only buy a couple more and so our whole lunch will cost about $1.50. Can I do it? Stay tuned.

07-29-2013, 03:28 PM
Hi coaches - friends.... Yesterday was mostly on plan. I am grateful. I have really been concentrating on slowing down. I've had no distractions for most of my meals, unless they were with DH. I've many meals in the last few days get nearly to 20 minutes.... mostly 12-18. But, progress from eating very fast, which is my nature. Credit.

Yesterday I wrote everything down that I ate - I did, however, plan in my head. Sometimes when I kind of 'getting back' into using my Beck techniques - it feels overwhelming to start with everything. I don't know if that makes sense. Today I did write down my plan.

I was faced with DH's Jolly Ranchers and just walked by.

Also, I did my meditations, too. I think it's the most helpful thing for me.

It's a beautiful day where I live. The windows are open with a breeze coming through the house. So nice for July! I have a birdie chorus in the yard that is so nice to hear.

From the Beck Solution Facebook Newsfeed: Monday Motivation: Initially dieters often feel a sense of unfairness about what they’re not eating. However, along the way as they learn new skills and start to feel in control of their eating, they start to feel proud of what they don’t eat – not deprived. If you feel deprived, keep in mind that it’s HIGHLY likely this won’t always be the case. Stick with it!

Tracey on a journey
07-29-2013, 03:59 PM
Hello coaches!
Back from vacation (a week of visiting family in western Canada). Stayed on plan for the first half but fell off after my sister got to cooking. My DH and I give ourselves permission to go off plan too easily. I have asked him to help me with this and he says he's willing but when I say I want to eat something I shouldn't, he's right there driving me to the Dairy Queen ;-( It's not his place to keep me on track though so I'm going to have to nag myself instead. It will be much easier now that I'm home and have complete control over what gets put on my plate and how much exercise I can get. Re-read all of my notes on the BDS so far, did a 45 min walk at lunch (credit) and am planning on aqua-fitness at the Y tonight. Hope to catch up on the forum tonight. Cheers, Tracey.

07-29-2013, 08:03 PM
Happy Monday to all :D

It's been good for me to start over in the book. Funny how you see things you don't remember from before.

Today I took my brunch out to the patio and enjoyed the fresh air. We have a huge forest fire only a few miles south of us and the smoke has been blowing our way but today the wind changed direction. The fire is totally out of control. We had 54 fires from lightening strikes and some of them burned to each other, over 10,000 acres.

Credit for eating slowly and mindfully last night at dinner and today at brunch. Credit for realizing that following and DOING the steps in BDS are what is going to work for me. :bravo:

Sparks--I am wondering from reading your post if you could maybe incorporate three choices in your breakfast column, that way you are still planning ahead but have some flexibility.

BBE--Brownies, yum! Good job not diving into the whole plate.

Beverly--I do feel that sense of unfairness creep to the surface too often.

ForMyGirls--The hunger monitoring is a real eye opener. Love your response.

Mayann--Good plan for See's. You can do it!

Gardenerjoy--Sounds like a really nice breakfast.

Tracey--Looking forward to getting to know you.

Nationalparker-- Some days I feel like anything called food is my biggest challenge!!! :^: Stress is a big one for me too.

I know Beck is right that we don't just start eating without a thought but it sure feels like it sometimes.

07-29-2013, 10:26 PM
Just a short entry today--food OP, exercise OP. Scale is recovering from the weekend--I'll give it a few days.

sparks17, I generically plan my breakfasts and lunches when I plan the week, but don't worry at all about sticking with the plan as long as I stick with one of my "go to" breakfasts. I have a handful of "go to" breakfasts and alternate between them depending on how much time I have that morning. I try to plan it the night before, but even if I change in the morning because I feel more like cereal and sausage than a frozen breakfast (or feel like a fried egg instead of cereal), I consider it a win.

For lunches, no matter what I sketched out for the week, I don't "commit" to the lunch plan until the night before when I pack it.

Dinners I usually stick with the plan because the week's dinners have to match the week's grocery shopping!

07-30-2013, 12:20 AM
Long Monday ... very busy at work, and at home this evening. Long conversation with DH about our weight/fitness and he agrees, we need to get on board and do better. I've not made ANY progress since April, backsliding a few pounds. Feel a sense of relief this evening in a way. It's still all just words, but I feel less alone in this. But it does have to be done alone anyway, but ... we need to support and not tempt each other. And I realize we both do that.

Day was mostly OP - over by 112 calories. After yesterday, I can live with that.

ForMyGirls - "Now's My Chance" - that is EXACTLY what I think when I'm enjoying something 'extra' alone. That will be on a response card. Now's My Chance to ... be the active person I want to be, be the healthiest I can be, to grab hold and gain control ... I'm going to use your "Now's My Chance" as my jumping off point on a response card. Thank you!!

Bunnababy - How far are the fires from you now? Wildfires are alarming to me. Your brunch on the patio sounds wonderful, though.

Bill - Are your temps among the lowest in July you can remember? I know ours have been for us - last year it was 103 on Thursday, this year 72. Crazy. Wish we could have gotten out camping in the cool temps.

Tracey - I can completely identify with your line about you and your DH getting each other off track easily. I'm thinking about how DH and I can recognize this easier.

Aiming to do more personals tomorrow. Hang in there, Maryann! How was the See's experiment? I like your year-end goal to see slow and steady progress that's maintainable.

07-30-2013, 06:17 AM
Diet Coaches/Buddies – Did gym, CREDIT moi, (without having to discuss with anyone that my gym shorts were new and purchased on sale, LOL). Walked to the library to pick up a book and bumped into Hemingway's Old Man and the Sea. I couldn't remember how it ended; that made me wonder if I'd ever read it. So, I checked it out and read it. Now I remember how it ends. Best guess it that I know the story but might not have read the book. Another thought is that I'm slowly forgetting all the books I've read in life and thus can spend the next several decades rereading them as if they were new. Can't decide whether to laugh or cry.

Food was good enough, CREDIT moi. Dinner included the first yellow beans from our garden - absolutely delicious. But eaten inside as we experienced LOUD thunder and a ferocious downpour . . . for a minute, Caribbean style - great show but little water on the ground. Followed by sunshine again.

Joy (gardenerjoy) – Yay for four hours of gardening. Are you harvesting veggies?

Beverlyjoy – Yay for progress in eating slowly.

maryann - To mall, Apple Store, and See's Candy your response is, "NONE" - Kudos all.

nationalparker – Oh Yes, the conundrum of the human condition: we have to do it alone; we have to do it together. Kudos for tackling this.

Beth (bethFromDayton) – LOL at "Scale is recovering from the weekend," with my mental image of your scale out bar hopping all night.

sparks17 – My take is that the benefit comes from making a plan and having it in hand. Substitutions to deal with realities of the day don't feel like off-plan to me.

Tracey (Tracey on a journey) - Yep, Kudos for "a 45 min walk at lunch." Sobering reality, "have to nag myself instead."

ForMyGirls - Love, "now's my chance" - Sabotaging Thoughts do sneak in via any tiny crack. And even more love your Helpful Response, "yes - you're right - this is your chance to change your life for the better - Kudos for working that through.

Sue (Bunnababy) - Kudos for seeing that "DOING the steps" is the secret.

Readers - day 5 Eat Slowly and Mindfully

How to Slow Down
If you habitually eat quickly, switching to a slower eating pace might feel uncomfortable at first. You might need to remind yourself to put down your utensils several times during the meal and to wait 10 to 30 seconds before picking them up again.

Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), pg 80.

07-30-2013, 07:56 AM
Thanks, everyone. I really do feel better now. Bill nailed it here - "Substitutions to deal with realities of the day don't feel like off-plan to me."

07-30-2013, 08:53 AM
Hi coaches,

Great day today. OP. which felt very empowering after falling off the wagon a bit yesterday. Credit for riding this morning. Felt a bit like "This is just what I do in the morning" which was a nice feeling. Worked out last week that a way to not be overwhelmed was to only expect myself to do planned exercise on 2 workdays. Am really liking that as it feels like a real bonus having a "day off" and a bit longer to lie in in the morning tomorrow. Biggest credit for the day was withstanding a long string of sabotaging thoughts while making an evening hot drink.

Thinking of doing the "no lunch" learn to tolerate hunger thing tomorrow. I have a slowcooker meal cooked so it will be a good day for it because I won't need to be prepping food. Bit terrified about it though. Which is wierd - there have been plenty of days in life that I've been too busy to stop to eat, but somehow being deliberate about it is awfully different.

Gardener joy - blueberry bread pudding. YUM

Maryann- look forward to hearing how you survived hanging out next to See's. though for me I'd be using all my willpower up resisting the temptations of the Apple Store as I am a total gadget girl!

Beverlyjoy - just noticed the Margaret Thatcher quote in your signature - what a cracker! And I am so with you about meditation - when I am on track with that so much else in life runs smoothly

Traceyonajourney - nice to meet you! And great observation about not expecting your partner to make your decisions.

Bunnababy - nice work on the slow and mindful eating. I'm finding that bit hugely helpful.

Beth - "food OP, exercise OP" - so succinct, but so meaningful!

NationalParker - good work talking to your beloved and naming the challenges of being on the journey together - in some ways it makes it easier, but in some ways it makes it harder I think

BBE - LOl re getting to read books again by forgetting them. I don't usually read books or watch movies twice - but when they are good enough to warrant a second round the hardest part is always waiting until I've forgotten enough to start again. (Really want to watch "Six Feet Under" for a third time - but not sure I will ever erase enough to do it!)

07-30-2013, 09:13 AM
Hi Coaches!

:wave: It's just about all I have time for. My #1 focus is getting back/staying OP and keeping up with my at home exercise routine. I was at ticker pre-wedding trip and I want to keep plugging ahead to shed my few pounds of water weight then see where I land.

Thrown in the busy mix....cherries and raspberries are ripe and need picking and processing every day. The water project is finished and I need to come up with 2K for the final and a trip over the hill tomorrow after trip to Denver for mom's eye appt.

With regards to the wedding trip, I did pretty darned good....B+ I would say. We (and vitamix) arrived as planned and we drove directly to the coop I had located. It was so nice, for a small town...deli(we had lunch), lots of organic produce(we stocked up) and all the other supplies I had wanted to have at our motel room. All meals (other than smoothies) were at the ex's home and I ate whatever they provided. My choices were in proper proportions. credit. I did "grab" several oreos the first day and made the decision to stop. I didn't have any more the entire time. One piece of wedding cake although I could have joyfully enjoyed much more.

Highlight of trip: decision to bring vitamix and make smoothies in the morning
Lowlight: bugs bugs bugs AND getting bitten (possibly) by a BrownREcluseSpider. It was BAD...My whole hand became swollen and dysfunctional. A SIL, who is a nurse, helped me keep an eye on it and I didn't go to ER. Instead, I used the vitamix to blend fresh gingerroot and apples to boost my immune system and got some extra rest. It was getting better the day we flew home and it looks like I'm on the mend. At work yesterday, our EMT/coroner looked at it and said I was lucky but to keep a close watch in case the tissue starts dying (ouch). He says it looks like it could have been much worse.
I am so grateful I continue to make my health a priority. credit.

I am already back on track with my food plan and am remembering all the wisdom that has been shared here regarding post trip "stuff". I have also made it a priority to get everything unpacked/washed/put away....remembering that my physical environment affects my food choices, too.

I look forward to catching up here....first I have home exercise and work.

PS When we entered the terminal in Denver (post trip) something smelled really good....sweet...tropical...couldn't figure it out. We got upstairs and I identified....B*A*N*A*N*A*S....hmmmm.....I'm still intrigued!

07-30-2013, 11:57 AM
Good Morning, Coaches.

TRIUMPH! Not one See's Candy passed my lips. Total Lunch cost 1.93. DS completed a small movie score and filmed the rough cut. And as reward for such a day — scale said .2 up. Boy Howdy, I was mad! I hopped back in my bed and swore under the covers.

Expectations are a killer.

Beverleyjoy: Your BDS feed was perfect for today. Unfair. Unfair. Unfair. And yet what is a girl to do? I know this will pass and I will be proud of the things I don't eat rather than resent them. If I continue to eat OP, I will lose. This is a long race.

So for today, Round 2. Mall, Apple store and, instead of See's Candy, we are heading the Barnes and Noble. DS and I can hang out for hours there. I have packed our lunch, and I have a "two for one" frappacino coupon. Mine will be light/no whip and is logged into MFP.

I will also take a walk before we go and maybe get back into a better space.

I trudge the road of happy destiny. (I stole that from AA.)

07-30-2013, 12:59 PM
Followed my plan yesterday and I have a plan for today. After my problems earlier this month, I'm still very appreciative of this simple habit that makes such a big difference for me.

BillBlueEyes: I'm harvesting tomatoes and herbs, mostly. We've had one eggplant and a couple of more are about ready. My kale is getting eaten more by caterpillars than me.

Lexxiss: ouch for the spider bite. DH got bit by a brown recluse once and, on the advice of a small-town older pharmacist, he used Prid drawing salve on it for several weeks until it improved.

Still sending warm and comforting thoughts to onebyone.

07-30-2013, 03:27 PM
HI.. my computer shut down on it's own as I finished my post.???? I lost it all - even though I saved it as I typed it out - darn thing shut down. Ack. Glad I saved a story I was working on right before coming to 3fc/beck.

Yesterday was mostly on plan. I few things got twisted around and substituted but it all way within my plan.

I took my mom to the doctor. While I waited I did my journaling & planning, read my advantage cards, resistance cards, and more. I did all that and I had time left over. This is going to sound strange... but, with my left over time I took a piece of paper and wrote until I filled it up writing: 'Stand firm, no choice'. I said it to myself each time I wrote it. It occurred to me as a performer I have to practice what I want to learn to say. Actually, it came in handy later in the day when I wanted to eat the three bites I left on my lunch plate as I scraped it into the sink - I said, "Stand firm, no choice" At least it helped for yesterday. I might do it again today.

I only ate one evening snack although I wanted another... Credit.

I did my meditations yesterday. Grateful for the willingness.

I am not going to redo all the personals.

lexxiss/Debbie - so sorry about that spider bite!! It sounds like the trip went pretty well. I know you are glad to be back home in your food comfort zone.

Hope you are all having a good day!

07-30-2013, 09:32 PM

I'm full of confusion these days and just feel *tired*. Events/my year have brought me to this point of time where I have several major things to accomplish in the next 5 days.

All I want to do is crawl under the bed and make everything go away.

But, as a functioning adult with obligations to meet, I can't do that. So, instead of just*stopping*everything, my body is aching, my brain is fogged up, and I have to take everything a little bit at a time--which makes me feel I am never going to get done what needs getting done.
I am also pondering backing out of my very long show this weekend. I never do that.

Foodwise, still not eating meat, though I had salmon avocado brown rice sushi rolls today. I've also had eggs in the morning. And cheese. And beans. But with the aversion to meat, I have embraced the carbs again. I've had brown rice, white rice, white flour, ww flour, sugar, sugary snacks that are cold/frozen. My brain said "just don't eat meat. Don't drop dead like your brother. Don't eat animal fat = cholesterol that is bad for your heart/arteries/ vascular system." I have been weighing in around 255. I thought I'd be under 250. I'm just not thinking straight. And the idea of removing what needs to be removed and replacing it with those green things, that are not comfort food, well, it also makes me want to go hide under the bed.

Exercise-wise, I have a garden that's received rain the last two days. I should weed it. I have a new bike waiting for me to ride it. I feel ashamed and embarrassed to get on it and I can't wake up early enough to do that when (I think) less people are watching. DH's company picnic is happening in 2 weekends and this year it's at Wonderland - huge amusement park with many roller coasters. I really want to go on them but feel I am too fat to do that. Will i fit in the seat? Can DH and I both sit together? Will gravity push him into me and then I can't support him and he hurts me? What if the thing can't hold us? *sigh* I am fraught with anxiety. Not great. Any thoughts are welcome. Thanks Coaches.

07-30-2013, 10:42 PM
Today was another OP day food and exercise wise. I did have to adjust dinner at the last minute (a friend lost his dad and we went to the visitation), but kept it within calories even if it was on the run at Wendy's, of all places.

onebyone, special hugs to you--you're going through so much.

07-30-2013, 10:47 PM
Kept fingers crossed for rain today - not even enough to fill in between the drops on the patio. Grass is crunchy in areas. My landscaping project has been put on hold due to my laziness. I am guilt-ridden about it but will get renewed focus and get moving on it before long. I never leave things undone this long. Bringing a sewing project home to work on at my folks'. I'm not a seamstress and so need my mom's advice.

I had a lot of opportunities to do better today, and made some good choices and some could have been better. Tried to stick with just a smoothie for dinner, but I strayed with add'l snacking.

A new coworker is observing Ramadan and fasts from before sun-up until after sundown... and this is interesting to me because I view if I rarely skip lunch as a big deal. The whole 'hunger is not an emergency' thing ...

I'm very much looking forward to seeing my parents and brother. I'm exceedingly fortunate to still have both of my parents at their ages. I treasure the times that we're able to be together. Actually my sister will be there for a few hours when I first arrive, so we'll plan more of our "sibling weekend" in at Bryce and Zion NPs later this year.

Tomorrow is my last day before my mini holiday ... lots to do at work and home. Might be MIA for a few days, but need to check in for accountability.

Still working to feed myself nutritionally soundly as well as within my calorie range. I need to keep at that.

All disjointed thoughts here tonight.

07-31-2013, 01:34 AM
By the time I was able to check in today I think I should wish everyone 'HAPPY WEDNESDAY"

I work 4 days and then I'm off 4 days. Hopefully, I will be able to check in on my lunch breaks when I actually take them. I am head cook at an Assisted Living facility so work 4 ten's. I love cooking so the challenge for me is to not pick at or taste the foods. I had a couple of mistakes today but then told myself "you won't fit better in the airplane seat if you eat that" Worked pretty darn well. Thinking maybe I should pick one thing from ARC for the day to focus on.

MaryAnn--:congrat: on the See's Candy Store. Enjoy Barnes & Noble.

Lexis--So sorry about that spider bite but glad you got right on it. I was bitten by a black widow years ago, had the most miserable week of my life.

ForMyGirls--You are doing so well. Keep up the good work. :dancer:

BBE--Thanks for the support, it is appreciated.

Nationalparker--The fires are still going strong. The worry is the lightening strikes predicted for tonight. The fires are about 30 miles south of us and still moving south. There is another just over the hill probably 10 miles as a crow flies but not as big and seems to be controlled.

Onebyone--Sending positive thoughts your way.

Gardenerjoy--We are also enjoying fresh vegetables from our garden. The tomatoes are so good this time of year.

BeverlyJoy & Beth: Good job staying with plan. Kudos.

Sparks--I agree BBE nailed it with that statement. We would all like to have a perfect plan and follow it perfectly, except life does not allow perfection.

07-31-2013, 01:35 AM
I almost forgot THANK YOU for being here everyone.

07-31-2013, 08:18 AM
Diet Coaches/Buddies – Watered the community garden and picked two cukes and two tomatoes. DW made a cuke salad with yogurt, cumin, and a touch of cayenne - soooooo good.

Triumph was my response to DW's request that tonight was the night to try the new ice cream. I served it. Gave us each about an ounce - like a sample at a store. It was just right. We got all the benefits with a minor calorie hit. CREDIT moi was a moment of sanity.

onebyone – Kudos for seeing, "I have to take everything a little bit at a time." I have found myself at the place where I thought, I'll never get done just taking one step at a time - as if there was another way.

Joy (gardenerjoy) – Ouch for losing your kale to caterpillars. We had our first garden kale last night - just heaven.

Debbie (Lexxiss) – Yay for being drawn to the smell of "B*A*N*A*N*A*S" Congrats for making it through security both ways with your Vitamix. Hope you have rapid healing from your spider bite - sounds awful.

Beverlyjoy – Thanks for the reminder, "I have to practice." Kudos for skipping those three bites on the plate.

maryann - Monster Kudos for " Not one See's Candy." Yay for hanging out at a book store.

nationalparker – Terrific reminder that observing Ramadan is a longer fast than Beck's hunger experiment. And that zillions do that for a month without complaint.

Beth (bethFromDayton) – Congrats for OP and OP.

sparks17 – Glad you're feeling better.

ForMyGirls - Congrats for getting to the place where it's, "This is just what I do in the morning."

Sue (Bunnababy) - Kudos for the Helpful Response about fitting into an airplane seat. And Kudos for recognizing that working as head cook presents challenges.

Readers - day 5 Eat Slowly and Mindfully

How to Slow Down
Practice the following strategies until you naturally eat more slowly.
Change something in your eating environment. For example, use a cloth napkin instead of a paper one. Use different dishes (or paper plates) or a new place mat. Change the flatware you usually use. Put a vase or another object directly in front of your plate. Every time you notice something different on the table, remind yourself, Oh, yes, this means I'm supposed to eat slowly.

Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), pg 80.

07-31-2013, 10:18 AM
Hi coaches,

So I did the hunger experiment today and like wow - what was the big deal? Kept thinking "so when is this gonna feel hard" and it never did. Have noticed that tonight the temptation to indulge seems to have been greater than at any other time this week - not sure if that is purely psychological or partly physical. And then as I type I remember that but about if you are interested in eating anything it is hunger and if you are pining for just one thing it is craving. Which means it is psychological. Perhaps that is the "and now I get a reward" line I keep trying to sell myself on. Only cave was a piece of raisin bread in the evening - probably OP in pure calorie terms, though balance wasn't quite right between protein and carbs. So - credit to me for not eating all day, especially when giving the kids afternoon tea! Credit for noticing when I was getting full at dinner. Credit for noticing I was eating the raisin bread standing up and going and sitting down to finish it.

Lexiss - love your work in realising you need to get the environment right straight away!

Maryann - you go girl on the See's Candy!

Gardenerjoy - yay for keeping up the planning

Beverlyjoy - what a great revelation about the need to practice your lines!

Onebyone - wow that you can think your way through your food choices when there is so much other fog to get in the way. Your anxiety about the rollercoasters got me thinking. I know that for me I can wind myself up worrying about something that turns out not to be a big deal. So maybe if I was in your shoes I would ring up the amusement park and ask them about whether their rides are designed for us larger folk? I'd probably find it a really hard call to make, but for me it would be better than sweating it for weeks worrying about the unknown. not sure if that would work for you.

Beth - staying OP with a trip to Wendy's. Impressive!

National Parker - great observation about Ramadan- I was actually thinking about exactly that when I was doing the hunger experiment today

Bunnababy - what a great idea to pick one thing from ARC each day. I do find myself thinking "yeah, yeah, whatever" when I am reading through them which might not happen so much if I mixed it up a bit or gave one a key focus. And thank you back for being here too.

BBE - Big credit for the small serve of Icecream!

07-31-2013, 10:43 AM
Just stopping by with the Beckism that came through the FB newsfeed this morning:

Wednesday Sabotage: I can’t believe I just ate that! I’ve really blown it for the day. I might as well keep eating and get back on track tomorrow. Response: If I were driving on the highway and missed my exit, would I think, “I’ve really blown it now!” and drive 5 more hours in the wrong direction? No! I’d get off at the next exit and immediately turn around. That’s exactly what I need to do now, too.

Wow... this is such a good analogy.

I'll be back for a 'daily post' a little later.

Tracey on a journey
07-31-2013, 12:01 PM
Hello Coaches:
Have had a couple of good days - on plan and with lots of exercise, planned and otherwise. Started back with a personal trainer yesterday doing a functional fitness routine (been off for a couple of weeks with a knee injury/vacation) - felt good to work hard again. Saw my doctor yesterday too - blood pressure is perfect despite my weight so it shows what exercise will do for you! Made more breakfast than I planned and then stopped myself and discarded the rest (Day 17 exercise). Wasn't as difficult as I thought it would be even after all those years of my Mom making me clean my plate 'cause there's children starving elsewhere. My DH and I don't eat family style so there's normally no second helpings available. Anyway, planning on a 45 minute walk and a few laps before my aquafitness class this evening.

Lexxiss - Sorry to hear about hand. I've never been bitten by a spider but I bet it hurts like the dickens. Take good care.

Maryann - congrats on avoiding those devilish See's Candies.

Joy - Kudos for staying on plan.

Beverlyjoy - Sorry to hear about your computer - very frustrating tools aren't they? What type of meditations do you do?

ForMyGirls - Congrats on the hunger experiment. I found it quite daunting but kept very busy and got through it.

BillBlueEyes - Thanks for the ice cream tip - I'm going to buy some small dishes.

Bunnababy - Kudos for the self-talk at work! It must be very difficult to work around food all day.

nationalparker - you can have some of our rain - I'm getting tired of the downpours. Better than snow showers though - LOL

beth - Congrats on sticking to the plan despite the many tempations at Wendys (DH's favourite fast food place)!

onebyone - hang in there! Prioritize what you need to do and finish one thing at a time. You'll be okay and in five days you'll be free of your projects. Thinking positive, energy thoughts your way today.

07-31-2013, 12:49 PM
Good Morning, Coaches.

I feel good about yesterday's food even though there were lots of last minute substitutions due to circumstance. I had forgotten I was going to dinner with "the girls" but ate only a caesar dressing on the side with a slice of bread. Very reasonable.

Plan for the day is a nice walk in the cool morning, a few chores, and then a drive with DS to piano and violin. These are the last lazy days of summer for me before school starts.I do not want to take them for granted.

nationalparker: enjoy your trip to Florida. How I wish I had a sewing expert with whom to confer.

onebyone: I am sorry to hear of the pain. It does indeed sound like it is a time for baby steps.

beverelyjoy: I am borrowing "stand firm, no choice" for the day.

Tracy On A Journey: Throwing food away has been a true secret to my success. i just can't do it in front of DH.

gardenerjoy: Thank god for planning. I can't take it for granted.

ForMyGirls: Do you serve your kids actual tea? My little boy has grown to like tea.

Bunnababy: Being a cook is not easy for food crazies. It is like being a strawberry farmer who is allergic to strawberries. The danger is ever present.

BBE: We picked the first pears off our tree. Quite a bit of satisfaction knowing that fruit will be around forseveral weeks.

07-31-2013, 04:06 PM
Hi becksters/coaches - yesterday was not stellar. I was on plan until my foot/ankle started hurting again. It's been such a long time since I'd have any of that pain. It's an old injury and a long story. Anyway, I freaked out and ate extra. I even kept telling myself food won't make anything better.. but, I wasn't listening to myself. Thank goodness everyday is a new beginning.

I did have some credits (I deserve them even though I wasn't on plan the whole day). I did a meditation, exercises, lots of water, and op for most of the day.

maryann - am glad your substitutions went well and didn't cause any unplanned eating later in the day.

tracyonvacation - so glad you could get back to your trainer! Kudos on the good blood pressure & throwing away extra food. I do my meditations mostly listening to a download or cd. Some are for relaxation and others specifically address weight and eating issues. I found a couple I like of Youtube that I have used. I have some cd's for relaxation I got at a class about meditation and self hypnosis. In a pinch I do know how to do a relaxation meditation on my own. Amazon has a lot to offer there in CD's and downloads.

formygirls - kudo's for all those credits! When I did the hunger experiment it was so eye opening to me. That I COULD wait to eat if dinner was delayed for some reason. I have used it at times, too.

billbe - major credit for facing the ice cream in a healthy positive way. We picked some sweet Italian peppers and cherry tomatoes from the garden. It's not doing so well... we had so much rain that the garden sat in a puddle for over a week. PS - thanks for posting the info from the Beck book such good reminders.

bunnababy - credit for giving yourself a good reason not to eat something! You said: Thinking maybe I should pick one thing from ARC for the day to focus on. Great idea.

nationalparker - thanks for mentioning the Ramadon fasting your coworker is doing. It helps put things in perspective. Have a safe and good trip.

bethfromdayton - credit for staying within your plan when you had to do some last minute switching!!

onebyone - sorry you are faced with so many deadlines - along with having some struggles too. You are so wise to realize you can only do it a day or thing at a time.

gardenerjoy - three cheers for having a plan!!! It means a lot, for sure.

Have a great day.

07-31-2013, 10:16 PM
Good evening as I check in. Did a last-minute run to Trader Joe's with pooch in tow for the ride, a major event in her day. Picked up items to take on the trip (some things for folks, brother and sister...) all of which will get packed in my backpack so they're not bits and pieces when I get there.

Today has been so-so on plan. I feel so distracted with this and that and I'm using that as an excuse to NOT plan. Will bring Beck book and journal and maybe actually do a weekly PLAN. I'm feeling like an imposter here, but am afraid to check out for a while because I'll get too far off track.

Apologies for lack of personals this week. Only credit for today is that for some reason I was craving a $2 rally's chicken/fries basket that I drive by a sign for every day for the past few months. I don't know the last time I've had fast food. I got into the left hand lane (it's on the right) and literally turned away. How is there a Rally's Siren Song for cheap food? I wouldn't have thought twice if it was $4. But $2 was trying to lure me in. What would have that been - 800+ calories? No idea. So one credit there. :)

08-01-2013, 07:20 AM
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