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

08-01-2013, 07:17 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 (

08-01-2013, 07:18 AM
Diet Coaches/Buddies – Had a good meeting in the morning that I'd stressed about because it wasn't going to be productive. Happily, it was; got stuff done. CREDIT moi for plowing through despite Negative Thinking in advance.

Lunch was with a bunch of folks served banquet style. I wanted to be there, despite expecting the food to be terrible. It wasn't. In addition, I skipped the chunks of cheese in the salad as well as the new potatoes, so I did OK, CREDIT moi. So a day of advance Negative Thinking turned out to be a good day.

Beverlyjoy – I do like Beck's analogy: I'd immediately turn around at the next exit. LOL at, " but, I wasn't listening to myself."

maryann - Yay for a reasonable dinner. Drooling over your pear tree.

nationalparker – Kudos for going to Trader Joe's and picking up treats for other people instead of just yourself. I'm having trouble from here with that $2 chicken basket. I try to remind myself that I'm not impoverished, that a bargain on high fat food is not a bargain. Buy, as Beverlyjoy just wrote, I don't always listen to myself.

Tracey (Tracey on a journey) - Yay for normal blood pressure. I've always hated the "starving children" reason for cleaning one's plate.

ForMyGirls - Yep, Kudos for being aware: noticing that you were full, and noticing that you were standing with the raisin bread.

Readers - day 5 Eat Slowly and Mindfully

How to Slow Down
Practice the following strategies until you naturally eat more slowly. . . .
Set a timer to beep every one to three minutes. If changing something in your environment isn't compelling enough, perhaps the timer will help. Each time you hear a beep, put down your flatware. Wait at least 10 seconds and, when you pick up your utensils again, remind yourself to eat slowly.

Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), pg 80.

08-01-2013, 09:40 AM
Hi coaches,

Not sure quite why but I'm excited by the changeover thread. Maybe something about it feeling like I'm hanging in there? A nice feeling to realise I joined in a discussion with a bunch if strangers and now I'm the beginning of a new one with people I know? In any event it seems a good time to say yay to you all for being there to talk to every night.

Was in a very belligerent and rebellious mood today. For example at lunchtime - sat down at the table and had this long back and forth "I want to read something" "but you need to eat mindfully" "But I don't want to - it's boring" "but you need to" "Ok - but hey I tricked you I said I wouldn't read and now I'm reading the junk mail on the table so huh - you can't stop me reading if I want to - you're not the boss of me" etc etc etc. giving myself a credit for noticing it was BS and keeping fighting back (at lunchtime I ended up going to the outside table where there is absolutely nothing with written text in sight!) bit of an exhausting day for it but I did manage to stay on program on all fronts. Well done me :-) Up to the craving monitoring bit. Strangely there weren't many cravings in amongst all the defiance today so it was hard to practice - but I did use the mindset stuff to overcome a back and forth debate about whether I would have Ribena to drink with my dinner. (I think what got me over the line was thinking about what I wouldn't be able to eat later if I chose to use up my calories on a bit of sweet liquid!) Also been meaning to give myself credit for the fact that I have been managing to be relaxed about the fact that some steps have taken me more than one day. Normally I get a bit strung out about not doing things in the right order and timeframe so being relaxed about it is a welcome change.

A random cool thing is that I have discovered my kids really love fish! I had been really worried about how they were going to cope with the new world of healthy dinners (as opposed to the handful of (usually cheese heavy) dishes I know they will eat) but as it turns out they have been devouring every meal. Yay :-)

Enough about me though ...

Beverlyjoy - yay to you for giving yourself credit even though it was a tough day - I think maybe those are the days it is most important to give ourselves credit?

Traceyonajourney - great news on the blood pressure. Well done for making that happen!

Maryann - hope you enjoy those summer days. Are you a teacher or a student? By afternoon tea I meant afternoon snacks :-) my older daughter does occasionally have tea but with so much milk and sugar I don't think it really counts as tea!

National Parker - how wise to realise you need to keep checking in here - and what an excellent call to create physical distance from temptation, even when driving!

BBE - nice job in turning your thinking around today. And for dodging the cheese in the salad! (not sure I am ready yet to debunk that fabulous myth that cheese in a salad counts as a vegetable :-))

08-01-2013, 09:43 AM
Wow - how did I forget to say this in my monster post .... Second weigh in today and down another 1.2. Kinda cool that I'm more excited by behavioural change than numbers :-)

08-01-2013, 10:07 AM

Here is what came through my facebook newsfeed today:

Think Thin Thursday Tip: If you think, “I just ate dinner an hour ago but now I’m hungry for something else,” remind yourself that if you ate a satisfying dinner, it’s not hunger you’re feeling. You may WANT to eat in that moment, but that doesn’t mean your body needs any more food

Good reminder.

I'll be back later.

08-01-2013, 11:03 AM
I weighed myself for the first time in almost two months. A big OH WELL at being 5.5 pounds over maintenance weight. At least, I know how to lose 5.5 pounds -- it's the maintenance that's proving a bit tricky. But I'll figure that out, too.

ForMyGirls: Woohoo! Getting to the new thread is, indeed, an accomplishment and shows a real level of commitment. I love this: Kinda cool that I'm more excited by behavioural change than numbers.

08-01-2013, 12:27 PM
Good morning! I had a hard day yesterday - ice cream after breakfast!!, pulled it together and was back in control. I was planning to have dinner out with a friend and she pushed it later and later and finally cancelled at 8:30. By then I just wasn't hungry anymore so I skipped dinner. At 10 I really regretted I was glad that I had OH WELL to fall back on!!

So I am planning to have that dinner with her tonight. I am eating light so I will have more carbs/calories to play with tonight. So I am planning - credit!

Bill - Glad the negative turned into the positive!

ForMyGirls - credit for winning the back-and-forth with yourself!

Beverlyjoy - I saw that too. I have been "doing" Beck for a few months but I still need those reminders!

Gardenerjoy - You are have lost so much and are still on board with working it!!

08-01-2013, 01:31 PM
Good morning, Coaches.

Big credit. Today is ticker changing day and I do NOT have to move the ticker back up. I consider this a huge success after all the traveling I have done. I will have to lose two pounds a month to reach my goal in December. That is a reasonable rate.

Also, Happy Beck Birthday to me! I have been posting for three years as of today. I have maintained a 15 pound weight loss for those years which is a big deal. I believe I owe it all to continuing to check in even when I was way out of whack with my food. I have confidence that I have the skills to avoid the 200 pound mark again ( like I was in my twenties). I believe I can face my 50s with a greater peace with food.

Thanks to everybody for your help. Thanks for continuing to be honest even when you struggle. It helps me do the same.

08-01-2013, 01:33 PM
Just a quick, on break, flyby. Yesterday was not such a good day, however, giving myself credit for recognizing what was driving the craving bus. Sure I ate less than I normally would have on a day like that.

Hope everyone has a great Wednesday. Will check in and read the earlier posts either at lunch time or after dinner tonight. :)

08-01-2013, 04:23 PM
Hello! I'm in Florida now and am wiped out after 3:30 alarm this morning. Stayed up late with pets, too. They hate to see the suitcase come out or I attribute things they do to my thinking they hate to see it out...

Packed dry cereal for bkfst in airport both 530 and 930 am... i knewd I'd feel like I needed to buy a snack so the cereal was a good sub. panera salad for lunch as brother, sister and I planned our trip to Utah together in a few months.

Need to check in with personals on computer not tablet. But looks like credits abound all over this thread!!

Dinner will be out with folks...I can and will commit to choosing healthy.

08-01-2013, 10:34 PM
Hi all,

Food has been OP today, and so has exercise--we took two 20 minute walks around the building.

Yesterday, I was OP with food until after dinner, when I went and got an ice cream treat even though it wasn't on the plan and there wasn't room for it in my calorie range. As I was getting it, I shut off my brain which was telling me I didn't need to have that. I think I need to think about my response cards more and rework them to things I'm struggling with now, not the things I have down (even though I need to keep them in mind, too!)

Things are transitioning at our house now. We had to have our cat put down on Friday--it's hard not having an animal in the house and our situation is such that we won't be getting another pet. This has been very difficult.

I've spent this evening with DD--doing on-line and in-store shopping for her departure for college later this month. She's home another week and then goes to visit her grandparents for a week--and then she's off to college. I'm not one of those parents who is looking forward to an empty nest--and she's currently the only one at home. She's a joy to have around--I'm really going to miss her.

I am planning another vacation later this month--I'll be in CA when DD starts college. I'm spending two days with a long-time friend and then the rest of the trip I'll be with DS--and he is actively planning things for us to do together. (The Getty Center, sunset on the beach, night views of LA) Then we'll head down to San Diego for family time and my nephew's bar mitzvah.

I've gotten away from the habit of entering all my food into MFP the night before--I need to get back to that--and instead, I just want to go to bed! I seem to be burning my candle at both ends right now.

G'night all!

08-02-2013, 12:11 AM
The forest fires are reported at 44,000 acres. Two firefighters lost their lives last night. Don't know yet what happened. The smoke is blowing south of us, thankfully. Very dangerous for people with lung diseases.

Much better day today. I was able to quit pouting about what other people were eating and not feeling left out today. Makes for a much cheerier day all around. Credit for being aware of my thoughts.

:cheer: Successful days all around.

BBE--Sounds like a productive day all around and some good food besides.

Formygirls--Thank you for sharing your thoughts. Sometimes I sound like a 2 yr old arguing with myself. There is no good reason except that "I WANT THAT"

Beth--It sounds like you stay pretty busy. Your trip sounds very exciting!

Nationalparker--Glad to hear you made it safely to Florida. Have a wonderful visit.

Beverlyjoy--Thank you for the posts. Things always make sense when we read it, it just needs a voice as big as our cravings.

Gardenerjoy and Sparks--OH WELL!!! What a wonderful phrase that is. It always reminds me of Dr. Phil's saying "IT IS WHAT IT IS."

Maryann--Yay on the 3 years and the ticker.

08-02-2013, 05:53 AM
Diet Coaches/Buddies – A guy who was supposed to come tack down the carpet on a staircase didn't show up. Yuck. I'll call today, again, to make an appointment, again. It's such a small job that it's difficult for a company to get excited about stopping by. My job is to avoid being angry or annoyed; that stuff leads to eating.

Eating at a pot luck before an evening meeting worked well, CREDIT moi. I avoided all the desserts by having one square of dark chocolate and some strawberries.

Joy (gardenerjoy) – Current news is that the French are only eating half the baguettes of a couple decades ago. My reaction was to drool for a couple of baguettes to help make up the difference, LOL. Kudos for a positive attitude about recovery from some pounds - possibly cheese and baguette related.

Beverlyjoy – Thanks for the reminder to check whether it's really hunger.

maryann - Happy Beck Birthday, indeed. Neat that you credit checking in with your Coaches.

nationalparker – Welcome to Florida. Kudos for packing cereal to avoid the cinnabun-like smells from the airport coffee shops.

Beth (bethFromDayton) – Sending supportive thoughts as you think of your cat who's crossed the bridge. Sounds like busy times.

sparks17 – Pulling up "OH WELL" at 10 pm instead of food is real Kudos stuff.

ForMyGirls - The Sabotaging Thought, "you're not the boss of me" is one that appeals to me - I hate being told what to do and am perfectly capable of getting confused and resisting letting me tell me what to do. The easiest way for me to skip drinking a bottle of Ribena ( is to fly to England - hasn't made it here yet. Am I missing something special? Congrats on that 2.4 pounds gone forever. And Super Kudos for "more excited by behavioural change than numbers."

Sue (Bunnababy) - Neat forward movement, "I was able to quit pouting about what other people were eating" - Kudos.

Readers - day 5 Eat Slowly and Mindfully

How to Slow Down
Practice the following strategies until you naturally eat more slowly. . . .
Take sips of water after every few bites. While water doesn't offer any magical weight-loss power, drinking between mouthfuls of food does slow down your eating.

Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), pg 80.

08-02-2013, 09:32 AM
Hi Coaches!

A quick check in...internet not cooperative these days. I'm still fighting a cold/spider bite yet need to move forward at a pace which doesn't overwhelm yet still produces some results. Food choices/planning have not been stellar yet I've still been making an effort. Yesterday's credits....OP choices, resistance of junk and an extra effort to make my favorite salad dressing so I could enjoy my salad with dinner.

BBE, I have made so much progress towards remaining calm when confronted with the "things I cannot change." The acceptance certainly leads to better food choices in my life, too. Kudos.

I'm off to the paint store (15 miles). Today is the day to repaint our deck despite my cold. I will pace myself.

08-02-2013, 10:02 AM
Hello coaches,

Today was hard work. Lots of cravings. Not sure why - had a few late nights this week so could just be tiredness - or it being Friday night (traditional relax and eat time!) - or maybe just hitting the point in this process where resistance kicks in. I do feel like I am armed with infinitely more capacity to quash the cravings than I have in the past. So - lots of credits for staying OP despite cravings. Credit for really savouring the yoghurt snack I had planned for the evening (it was all of 75g but I still took about 15 mins to eat it!) Credit for taking time to come up with a great lunch plan for tomorrow that incorporates the scrummy tomato relish we bought at the markets last week.

I am also really excited to have gotten through this week on program. I have weekabout care of my kids and the historical pattern has usually been that I spend the week they aren't here getting on track and then it all falls apart the week they are here and I'm back to the beginning by the end of the week. So to have had a week with them here where I have eaten healthy everyday, meditated everyday and exercised everyday I intended to is a HUGE achievement.

Gardenerjoy - well done for taking such a decisive, but kind to yourself approach to getting back to maintenance weight

Sparks17 - well done for pulling it together and getting back on track

Maryann - Happy Beck Birthday to you! What a commitment to keep checking in and keep those 15 pounds off for all that time.

Bunnababy - well done for working out the source of the cravings. You are so right on about the 2 year old thing.

National Parker - LOL on the transference of separation anxiety onto your pets. Have you ever seen a movie called Peter's Friends? There is a great scene early on where Emma Thompson's character is saying goodbye to her cats - she is all concerned about if they're OK and they are oblivious to it all!

Beth - smart-thinking to revisit the response cards. Hope you get through your daughter's departure OK.

BBE - well done for realising that getting angry and annoyed is just one of the available (and less helpful) responses to your situation. And no - you're not missing much with Ribena - it's just blackcurrant cordial, nice blackcurrant cordial but how great can cordial be? I think that something that is working for me is knowing that there are opportunities for treat food - so when faced with the Ribena I can recognise that if I choose to drink it it means I have to wait longer before I can have something really, really yummy - and when it is phrased like that it is so not worth the price.

Happy weekend everyone.

08-02-2013, 10:31 AM
A tad discouraging that the weight is UP on my second day of weighing, but it's just data. In this case, the data may be saying nothing more interesting than that there was soy sauce in supper last night.

I'm going back to my one line report card each morning. I borrowed this from ChinaMaine who was active on this thread a few years ago. I used it the whole time I was losing, but thought I could forego it when I declared myself in maintenance in January. But I've felt a bit unglued since then, so I'm bringing it back.

I know, intellectually, that nothing could change in maintenance from the weigh loss phase. And yet, I keep trying to find little things to change to somehow symbolize that I'm here. But, it turns out that nothing can change. I'll have to find my symbols elsewhere.

WI: +0.25kg, Exercise: +55 55/1500 minutes for August, Food: 90%op, Read my Advantages and Responses: yes

08-02-2013, 11:08 AM
Hi folks.... yesterday I ended up not feeling well at all. Kind of a stomach thing. Mostly I ate crackers, toast and some popcycles. Not very healthy and I didn't keep track.... but, I feel better today. Also, I went to the foot/ankle doctor and he wrapped and padded my foot in a way that has taken away the pain. YAY.

I didn't get on the scale today... but, Wednesday the scale said my weight was down a pound. YAY.

We are planning a quiet weekend. July was SO busy that a 'free' weekend sounds great. I need to start rehearsing for three programs next week.

formygirls - I am doing a happy dance in honor of your week on plan. That is a major credit. It's something to 'build' on. Carry on.

Debbie/lexis - sorry you are still dealing with that spider bite and now a cold. Many credits... many kudo's to you.

billbe - credit for avoiding the unhealthy foods and settling on a piece of dark chocolate and strawberries! Yes, it's wise to NOT let anger or those feelings causing us to run to the food.

bethfromdayton - so very sorry to hear of your kitty cat - our furkids are a huge part of the family. Sending a hug. Wow... you've got a lot going on. Plan, plan and plan some more... the best you can.

bunnababy - credit for being aware of your thoughts and how they can send you to food, if you aren't careful. It's 'not fair' that folks can often eat what we can't eat - just have to think of the big picture. (not always so easy, though)

maryann - Happy Beck Birthday. And major happy's to staying at your ticker weight while on vacation. Kudos!!

national parker - glad you've arrived safely to Florida. Major credit for bringing that cereal!!!

sparks - major credit for getting back on your plan after having ice cream after breakfast. I think it's a major accomplishment. YAY

gardenerjoy - it's a hard lesson... this 'maintenence'... I think it's a learning curve, really. I know you can figure it out.

From today's newsfeed on FB from Beck: Friday Weekend Warm-up: If you think, “When I eat out this weekend, I won’t have any control over my food. How will I stay in control?” Remind yourself that while you may not always have control over what food is served to you, you ALWAYS have control over what you put in your mouth!

Another good reminder.

Have a GREAT weekend. Treat yourself as well as you'd treat a good friend.

08-02-2013, 03:12 PM
Good morning, Coaches.

Up early this morning to greet carpet cleaner. I am so glad it is happening and I am so glad it only happens in a blue moon. It is very uncomfortable for me to have strangers in my house. I dislike repair men, appliance installer, etc. . . in my space. Funny. I am a very private person.

Credit for going to step class. DS had to go to baby care and he looked like Andre the Giant. My buddy is no longer a little boy. Now we are at McDonald's to kill another couple hours by stealing the wifi. I have brought a BANANA. I have learned that it is small interruptions in my everyday life that can really through my food off. Food is in MFP including a salad at the restaurant.

Gardenerjoy: I find I resist the notion that my eating will not change substantially as I reach my maintenance. Maybe that is why i have held onto the last 8 pounds for so longer. The truth is, I'll never be able to eat like my compulsive mind wants me to eat — unfettered.

Formygirls and Beverleyjoy: Credit for OP days and weeks.

BethFromDayton: I went to UCLA right next to the Getty. You will love it and the sunsets. Thank goodness I have another seven years before I have to send my boy off.

BBE: I was just thinking this morning how much I appreciate responsible servicemen.

08-02-2013, 08:27 PM
Hi everyone,

I'm really glad I found this group. I've attempted the program twice but not got further than 3 weeks in. I'm still trying to lose baby weight from 10 years ago! I really really believe in this program. This year has been tough - with 2 international moves (to Asia and back again), hence I've not finished the program. But as my username suggests, this WILL be 3rdTimeLucky. I'm starting today (UK time, it's almost half past midnight).

I'm really looking forward to giving, and receiving some much needed support, and looking forward to checking in to the board daily.


08-03-2013, 12:28 AM
Hi all,

Today was OP, sorta. "Sorta" means that I was totally OP through dinner, including two walks and meals just as I planned them, portion controlled just as I'd planned them. I had an extra snack (a "half size" one) since I knew dinner would be after 8. After dinner, though, there was a dessert and a rather significant quantity of wine, which I knew I was going to do (dinner guests, board games, and a great evening). I declined when our guest offered to leave some of the lemon bars. Yes, I had two pieces when I should have only had one, but I didn't want them around the house, so credit for declining to keep them--the husband is working tomorrow so he's going to take them in for his crew to eat.

The rest of the open bottle of wine will get tossed. DH doesn't drink much wine, so the other 3 of us only drank a bottle and a half :-). (DH and the other husband switched to beer at some point, so maybe it was my friend and I who drank most of it)

We had a lovely evening, though. I pre-served some of dinner (salad and fruit), used a measuring cup to serve the stuffing (so I'd know my own portion size), and carefully cut my piece of meatloaf. I measured my salad dressing, deciding that it didn't matter if they knew I was measuring--it was what I needed to do. I didn't over-portion myself at all at dinner, so that's all a good thing, and I give myself credit for that.

Welcome 3rdTimeLucky--this is a great program! It's really helping me. This group has been invaluable to me--it keeps me from lying to myself, which I can be guilty of. I can't lie to the group, though--and that keeps me aware of what I'm doing and keeps my mistakes and overages in check, because I report them here.

maryann: We can't get away from those yellow potassium fruits, can we? (I'll have one in my cereal tomorrow because it's the only fruit left in the house.)

Beverlyjoy: I hope this finds you feeling better--three programs sounds like a lot to get ready for.

gardenerjoy: Thank you for sharing your maintenance path--I hope it gets smoother for you--we're all on your side.

forMyGirls: Congrats on your first week--success breeds success--a successful first week makes the second week into a continuation rather than a new hurdle.

Lexiss: I hope your cold and spider bite heal quickly--that has to be so hard. Will you share your salad dressing recipe? I'd like to start making my own, but never have.

BillBE: Congrats on the strawberries and dark chocolate--credit for picking and sticking with one dessert.

Hope everyone has a great weekend!

08-03-2013, 12:57 AM
Welcome 3TL, I haven't been here very long but a very nice group and so encouraging.

Is the green book like the pink book or does it have more updated info? I don't want to buy it if the same info just different format.

ForMyGirls: Fantastic that you stayed OP for the week~

Kudos to everyone for checking in either good or not so great.

Will message a little more tomorrow, off for 4 days now. :dance:

08-03-2013, 06:37 AM
Thanks for the welcomes. I don't really have a buddy to ask because we've moved back to the UK to a new area and my husband who is very supportive is away travelling quite a bit. So I'll be using the board as my buddy and reporting in daily :-)

08-03-2013, 06:40 AM
:welcome: 3rdTimeLucky :welcome:

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

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

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

08-03-2013, 06:46 AM
Diet Coaches/Buddies – Did gym, CREDIT moi, even though I had to carry an umbrella in case the rain started. For some reason it feels weird to me to be walking down the street in gym shorts carrying an umbrella. At the supermarket I parked my Toyota next to a Rolls Royce Corniche ( - beautifully maintained, driven by a smartly dressed guy with white hair. This wasn't Whole Foods; this was the area's least expensive market with a vibrant multi-national, multi-lingual clientele. Don't know what he bought, but I'm glad he saved a little money so he could pay for maintenance on that grand car.

Dinner on the patio dawdling looking up at the sky. It's just a lovely time of the year. The Chimney Swifts appeared overhead at their regular time - "All's right with the world."

Joy (gardenerjoy) – Yep, "just data."

Debbie (Lexxiss) – Hope deck painting went well.

Beverlyjoy – Yay indeed for a new way to pack your foot to eliminate the pain.

maryann - LOL at the thought of your "Andre the Giant" in baby care. Kudos for choosing Wifi - the healthiest thing at McDonald's.

Beth (bethFromDayton) – Kudos for sending those lemon bars off with your DH. Yay for publicly measuring your salad dressing.

ForMyGirls - Kudos for quashing those cravings. (Noting from Urban Dictionary: Scrummy - A combination of "scrumptious" and "yummy", - just trying to keep up, LOL.)

Sue (Bunnababy) - Four days off sounds good to me.

3rdTimeLucky - I buy the notion that third time will be lucky for you. It's great that you have a running start because you've seen the program before. Using the folks on this board as Coaches, this is your time. Glad you've joined us.

Readers - day 5 Eat Slowly and Mindfully

How to Slow Down
Practice the following strategies until you naturally eat more slowly. . . .
Eat something hot. Starting your meal with soup (if it's allowed on your food plan), for example, forces you to eat slowly and to practice this skill.

Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), pg 80.

08-03-2013, 01:38 PM
Yay! The scale number went DOWN!

WI: -0.4 kg, Exercise: +55 110/1500 minutes for August, Food: 80%op, Read my Advantages and Responses: yes

Welcome, 3rdTimeLucky!

08-03-2013, 02:05 PM
:rain: BBE-Your post made me think of the song "Walking in the Rain"


As for me, plan on relaxing today. Catch up on some reading. The Chelsea Cain series book 3. Also some of my Beck book. Going to check out the green book on Amazon.

Credit for being aware of what was going on around me at work rather than blindly eating.

Have a wonderful Saturday!!! :hug:

08-03-2013, 04:27 PM
Thanks BillBlueEyes. I can't remember how I first became aware of the BDS book. It was about 5 years ago. Silly me started doing it without the writing down and the daily goals etc. Didn't get very far. Earlier this year I started doing it proper and it was going so well. But then we had to move back from Asia (with DH and 2 sons) quite suddenly and under stressful circs and it was all too much. This time I think I'm gonna nail it.

BTW I reckon the very reason that dude has a fancy pants car is cos he shops low end!!

08-03-2013, 06:16 PM
Morning coaches,

Yesterday seemed like really hard work again. I was pondering last night what that was about and I think maybe some of it was that I have been forgetting to give myself credit along the way so then I have been slipping into the "woe is me, I'm doing it so hard" frame of mind. Plan ended up abit out of whack yesterday as I was at a social function where it would have been very rude not to have some of the offered food. So I ended up using up my carb serves on food I didn't particularly want to eat. Which in the "woe is me" headspace made for some serious grumpiness. Sooooo tempted to say "f it" at the end of the day but I didn't - so credit to me for that. And for thinking through why I might have been slipping into a negative headspace.

3rdtimelucky - hello and welcome! Well done you for keeping coming back. (What's that saying - if at first you don't succeed, try try again). I am fairly new to this - just over 2 weeks in and I think the combination of the Beck program and this forum are making the world of difference. Looking forward to getting to know you along the way.

Lexiss - yay for working out how to accept the things you can't change

Gardenerjoy - I am intrigued to know what the one line report card is. And wise observation about the illusive (non-existent) "I've finished" marker. And Yay yay yay for your second post reporting the downward movement. Well done for turning it around.

Beverylyjoy - pleased to hear your pain is releived at last. And thanks for the happy dance!

Maryann - credit for not letting parenting duties stop you getting to your exercise class

Beth - yay to you for realising it was OK for your guests to know you were measuring your servings. I really struggle with letting people see that I am trying to lose weight. Wonder what that is all about?

BBE - I so get the incongruity of gym shorts and umbrella. Well done for not letting the threat of rain deter you. Your story of the Rolls Royce reminded me of a very expensive sports car I saw years ago that had a personalised number plate "Integrty". I'm quite a leftie so boy it made me laugh. Glad to hear you're continuing to enjoy the Aussie vernacular!

Bunnababy - I have just been joined in bed by a little person who is watching over my shoulder as I type. She really loves all the pictures on your post! Yay to you for being so mindful and thinking through the challenges you face in your workplace.

08-03-2013, 10:04 PM
Hi Coaches!

I am able to read posts from my phone despite very limited posting capability right now. It seems the best connection these days while everyone is sleeping. Yesterday and today OP. Scale is slowly moving down post-trip. Credit. I have a daY off tomorrow...perhaps I'll find the right combo for spending a bit more time here.

Sue(bunnababy), I really liked the pink book/workbook first time through. Now I really enjoy the format of the green book my thought process is geared towards maintenance. Perhaps you could find the green book at the library.

08-04-2013, 12:16 AM
Struggling and not really fighting it on the trip. Working for good bkfst and lunch and not as wise with dinner ... I.e., too much bread. Too many snacks that are eaten b/c the items are here (cashews, peanuts, coconut m&ms!!!)

I'm a beck dropout this weekend. Credits for eating half my gnocchi tonight and not bringing it home but leftover gnocchi is terrible so no great kudos there. I ordered that to enjoy yet not be tempted with more tomorrow. Credit for eating tiny piece of pepperidge farm cake option vs bakery one so i could figure calories easier. Hour of yardwork at folks. Feel like a bloated blimp.

Return to home and work monday afternoon. Longing already to take full vac day but now aiming to hike and camp next weekend so might need to save that vac time.

Wise choices tomorrow us my goal. And more water. Sorry for typos!

08-04-2013, 07:19 AM
Diet Coaches/Buddies – Saw a mind depleting movie last night, The Act of Killing (, after DW read a must-go review. The entire audience sat stunned when it was over - sitting through all the credits even though most actors were listed as anonymous out of fear. I'm glad we saw it; we've talked about little else since. There's awful stuff in the world.

My walk, CREDIT moi, took me to a library further from home to get a book for an adult course in physics this fall. I collected a stack of books to browse leisurely in a comfortable chair overlooking a lawn where a father played with his toddler son. Amazon is great, but nothing beats holding a book, flipping from back to front, reading bits and pieces, checking the pictures - to build a desire to read or skip a book. Put most back on the shelves (in their proper place) but had to take home a Steven Hawking book, The Grand Design ( - maybe I'll understand it all yet.

Joy (gardenerjoy) – Yay for DOWN!

Debbie (Lexxiss) – Happy Day Off. Congrats on the downward moving scale.

nationalparker – Kudos for the gift and the exercise of an hour of yard work at your folks' place. Gnocchi is such an easy way to accumulate carbs - Kudos for leaving half.

ForMyGirls - Ouch for feeling the need to eat "food I didn't particularly want to eat." Over the years I've developed some skills at looking like I was eating offered food while less was going in the mouth. Kudos for getting past the "woe is me" headspace.

Sue (Bunnababy) - Yep, Kudos for being aware. [Now I've got to get rid of the ear worm, "Walking in the Rain", LOL.]

3rdTimeLucky - When I first started reading the Beck book, I sped read the whole thing with the thought that there was nothing new. Then it dawned on me that possibly I was supposed to do the stuff, LOL. It worked for me to progress through the 42 days of the Pink Book.

Readers - day 5 Eat Slowly and Mindfully

How to Slow Down
Practice the following strategies until you naturally eat more slowly. . . .
Pay attention to your body. Look for signs that you're starting to feel full. Becoming conscious of how your body feels can remind you to slow down.

Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), pg 80.

Tracey on a journey
08-04-2013, 09:19 AM
Morning coaches,
It's the Sunday of a long weekend here in Ontario. Not exactly OP yesterday but stayed under my calorie goal. Scale was down this morning.:carrot: Taking our Aunt out for brunch today from the long term care facility. She really enjoys these outings and there wiIl come a time when she can't go any more.
BBE-I could never watch The Act of Killing. My DH works in forensic psychology. He says that learning of violent and terrible acts is like putting a penny in a knapsack - one is not a great weight but the accumulation of them has consequences. Anyway, I'm glad you got do something pleasant and peaceful at the library.

08-04-2013, 09:23 AM
Credits for the day: I remembered to give myself some credits during the day; I told my lunch gues that I was on diet, which allowed me to have the tiniest sliver of pie he had brought and enjoy the experience of sharing something without getting off program; had a water to drink at a show I went to tonight.

Some imperfections: had takeaway curry for dinner tonight - it is a longstanding end of kid week tradition that I decided when I started this I was not giving up - had intended to eat it mindfully and have only half a cider but then when it came to the crunch I opted for the usual approach of a whole cider and watching our favourite show while eating. End result is that I have eaten too much. Upshot is that I have noticed I have eaten too much and that this is now an unusual feeling. Next time I shall stick to the plan of focusing on the eating and then watching the show.

Totally non-diet related cool thing - saw the most fabulous jazz duo tonight. (Pianist and singer). Amongst a rwnge of really cool stuff they performed undoubtedly the most beautiful heartbreaking arrangement of "Blackbird singing in the dead of night" - a beautiful song at the best of times but wow they took it to a whole new level. It gave me goosebumps.

Lexiss - yay to you for getting back on program after your trip away

Nationalparker - great work in picking a dish that csme with pleasure but not later temptation. Smart thinking

BBE - wow. Act of Killing sounds intense - sometimes it takes me a long time to see those sorts of important films. I know I will value having seen them but so often if I am seeing a movie it is because I want light entertainment. Sounds like it was worth finding the right headspace for.

08-04-2013, 09:49 AM
Hi folks... yesterday was not very on plan. I asked DH to get me some Weight Watchers Raspberry Dark Chocolate Ice Cream Bars. I had the best of intentions to dole them out in a sane manner. No can do. I ate most of them and had to throw away the rest. Lesson learned. So glad every day is a new beginning. The good thing is I didn't run away from here after a nonstellar day. I am up and have a plan.

I hope you are having a great day!

08-04-2013, 10:11 AM
Hi, I'm on day 6 of the Beck Diet Solution and am hoping I can use this forum in lieu of a diet coach. I'm happy to provide support to others, as well. I've actually been on day six for nearly a week now and am looking forward to moving on to day 7!

08-04-2013, 10:39 AM
Welcome, Reesuh! I look forward to meeting you more thru the forum and learning your challenges! Best of luck!

Reading the very start of a book about writing down your intentions as if they've taken place and seeing what happens. So did that at 1a.m. regarding weight loss. Will see if this further guides me and my brain into wiser choices in not only food but smart use of spare time for yoga. I'm open to the possibility...

Will check in later to report a day of smart choices! Hopefully...

08-04-2013, 11:17 AM
I followed my plan exactly. I love how little I think about food when I'm 100% on plan.

WI: -0.3 kg, Exercise: +50 160/1500 minutes for August, Food: 100%op, Read my Advantages and Responses: yes

ForMyGirls: My one line report card is above.
WI = Weigh-In which is the amount I gained or lost since the last weigh-in, usually the previous day
Exercise with the minutes I exercised yesterday and the minutes I've exercised this month toward my 1500 minute goal
Food is my grade for how On Plan I was. 100% is when I follow the plan as written.
And I keep track of whether or not I read my Advantages and Responses at least once -- having that there almost guarantees that I do because I'm not above reading them really quickly just before I post.

Lexxiss: glad you're able to get to us one way or another.

Welcome, reesuh! I use this forum as a diet coach and it works great -- collectively, there's a lot of wisdom here.

08-04-2013, 12:26 PM
Good Morning, Coaches.

Welcome Reesuh and ThirdTimeLucky! Compulsive overeating is a very isolating practice. This forum helps me to find companionship through honestly reporting what went on during the day. By reading other people's honesty, I realize I am not alone and often I avoid pitfalls in the day just because I committed to a plan on this site. There is no failure and it doesn't matter how often you fall off the plan. What matters is how long it takes to hop back on.

Banner day yesterday, inspired by Lexxiss, I asked DH for a Vitamix for our anniversary on the 11th. I have been drooling over them for years but they are so expensive. DH was cute and was going to get me a diamond wedding band he knew I loved but I said, "Honey, right now in my life, I want something for a healthier life for all of us." (DH's brother was just diagnosed with diabetes.) We picked up the machine yesterday.

DS and I are thrilled. We feel we could fly to the moon on it. Last night we used six rotting tomatoes to make pasta sauce and some homemade roasted bell peppers to make soup. DS said, "Mom, we have to go get more produce if we are going to do these recipes correctly!" That is music to a mom's ears. Today we are venturing into smoothies and frozen bananas (oops!) foster. The machine is so easy to use and clean DS can do it himself. I have been teaching him to cook all summer and I hope by fall he will choose one day a week to cook us all dinner. (He is 11.)

Weight is one pound above ticker. Walk is planned. Food is in MyFitPal.

Good for you for checking in, Nationalparker.

BBE: I won't be seeing any killing movies for a while. I sink into depression too easily. I did rent Lincoln to watch again and skipped the battle scenes. What an amazing journey our country has had!

Wave to everybody else. Happy Sunday.

08-04-2013, 02:44 PM
Yesterday was a struggle all day long. I won some and lost some, the end result for the week is that I have a gain. Frustrating! Remembering this path to healthier lifestyle is not all about the scale number. Credit. I did also turn down dh's offer of a burger and fries for dinner last night opting for fresh fruit and smoked salmon instead. Credit.

Reesuh--:welcome3: Maryann is so right that compulsive eating is an isolating behavior. I so wanted to isolate yesterday, come on here and pretend that all was great and following plan. But who would I be lying too? ME! You will find a lot of helpful information and people who understand on here.

Maryann--Congrats on the vitamix and a huge credit for choosing your health over a diamond band. I am proud of you.

BBE--Not so sure about that movie. I worked for attorneys and we did a few murder cases, not sure I could watch on the big screen. People who are not involved in a crime tend to isolate the act of killing from the reality of how so many lives are effected permanently. It is all so sad. I agree that looking at books online is not the same as holding books and reading the jackets or thumbing thru. Library is one of the places I lose track of time. :book2:

ForMyGirls--Glad your daughter enjoyed the smilies. My 9 yo granddaughter loves them too. Great that you can FEEL that you ate too much and are aware.

GardenerJoy--:woohoo: for following plan exactly. I love that part too, it so nice to not be thinking about food all day long. That is why I found the planning meals helpful, even though I am resistant to that part of it. I still WANT to eat compulsively, so afraid I will miss out on something!

Tracey--Have a wonderful day with your Aunt. :hug:

Nationalparker--Hope you have a smashingly successful day. You did so well leaving 1/2 of the gnocci dish.

08-04-2013, 04:07 PM
Hi Coaches!

I was hoping to get here later this afternoon while DH napped. Alas, the traffic is already pouring out of the mountains and I know internet will end soon. I 'm grateful for the willingness to drop what I'm doing and try and get a post in.

I have a plan today and I am following it. I am back to pre-vacation/ticker weight today. Credit moi!

I know I have a body that likes to gain and I have a mind that will gladly embrace any sabotaging thought I can come up with. I've been doing this long enough now that I don't imagine much is going to change so I continue to remind myself that my path to weightloss is based on following my Beck plan and resisting 99.9% of food related thoughts that travel through my brain. (And I have lots of them) I have many days where I don't follow through with my plan BUT I thought about it this morning and couldn't remember the last time I had a day where I just ate anything/everything and totally kicked my plan to the wind. I believe the primary reason is because I post at 3fc every single morning I am able...Internet connection permitting. I definitely see how the Beck skills practiced (often imperfectly) do make a difference, especially when I come here and talk about them. Each new day is an opportunity to learn something new.

welcome2: 3rdTimeLucky! I'm glad you've decided to coach and be coached here. Best wishes!
:welcome2: reesuh! Now that you've found coaches you can move on to Day 7! It's one of my favorites!

BillBlueEyes, thank you for posting the link….I read it but already knew I would not go. I acknowledged and accepted many years ago that I do have the capacity/compassion/concern to help make this world a better place in the "little space" I occupy. This morning's duty was freeing two little garter snakes tangled in the netting covering our cherry tree. It was bird proof-but I had never thought about the slithering guys. I "think" both will live. It was a good thing we decided to unveil this morning rather than later in the day. I would have been otherwise saddened. Yay for another great library experience. I wish our local one was open on Sunday. Following up...did the carpet guy ever come? Oh, and I'm having a zipper issue…..

nationalparker, I have read many credits in your posts. I don't ever consider you a "beck dropout" or an "imposter" (July 31) here on this thread. Life is not perfect, and I always notice positive steps you are making. One of the most notable, is that you keep coming back. I've seen so many just disappear over the years I've been here and I think the best thing we do for ourselves (me included) is keep regularly posting.

gardenerjoy, yay for 100% and credit as I remind myself of the progressive steps you took to get there!

Sue(Bunnababy), sorry for your struggles yet credit for turning down the burger/fries. Your choice was much healthier!

MaryAnn, I was reading posts from my Iphone this morning so I only get small bits at a time. I read, "inspired by Lexxiss" and thought hmmm….before I read. I have to say I was so overjoyed for you I got all choked up. (I was enjoying my morning smoothie at that very moment!) I relate to all you shared and have to say after 3 years with us (DH has learned, too) it is not a passing fad. It is a powerful nutritional component which brings us together, just as you and DS. Credit for asking for what you wanted/needed and how sweet of DH to understand. ((hugs))

Beverlyjoy, credit for getting back on track and for pitching the rest of the bars. I relate...I find no moderation in some things and it's better just to find an unrelated and acceptable substitute. I'm glad, too, that things didn't run away after a nonstellar day.

ForMyGirls, love your credits for the day, especially remembering to give yourself some. Thanks for sharing your jazz duo….I had a tenant in Alaska, kind of an odd duck, who played guitar. In the winter he would play guitar and I'd play piano. We were bad and it was fun and we often did Beatles stuff because he had a book. Lol.

Tracey on a journey, yay for staying under your calorie goal even when not exactly OP. Hope you had an enjoyable day with Auntie.

Beth(from Dayton), I must say how much I enjoy reading your posts. You have really embraced Beck skills and it shows (I still remember pictures). I like how you talked about your relationship with the group and how you report things here. Credit. PS I have written myself to send you the salad dressing recipe. I'll send it "as is" and will tell you how I have tweaked it healthier.

08-04-2013, 04:42 PM
Lexxis I so get where you're coming from - I can really relate to what you say.

Maryann, well done on choosing the Vitamx. In the UK they recently showed the TV show "fat, sick and nearly dead". Have you heard of it? It's pretty inspiring.

I read a brilliant quote the other day and have written it down on a card:-

Dieting is hard. Being overweight is hard. Choose your hard.

Well I have had a really jolly good day. Stuck to my plan even in the face of temptation. Walked to the pub with my boys. The 8 year old is has a broken leg and is in a full cast and in a wheelchair. He weighs around 56kg and I pushed him, and the chair for about one and a half hours, up and down hills (the downs were harder I think!). Once at the pub I had chicken salad without dressing, as planned whilst my boys tucked into roast beef and all the trimmings. Then they shared a pudding of golden syrup sponge and custard and I didn't even sneak a bite (as I would normally). And it was easy! Why can't it always be easy?!!

Read my chapter, wrote my cards, read my cards, good eating, good exercise. Feeling very pleased with myself.

I have my ARC on my tablet, phone and laptop in Google Keep so I always have them to hand.

Anyway, I'm waffling. It is so lovely to wake up in the morning and read about your days. Sets me up for the day in the right frame of mind.

08-04-2013, 11:11 PM
Hi all,

I still have so much to do tonight, I feel stressed by the fact that I took the time to read everyone's posts for the last two days--but I really wanted to know how everyone is doing!

Lexiss, thanks. Welcome to our new members! (And I want to write long personals but I haven't planned next week's menu yet and I have to in order to follow through on my Monday shopping after work.)

Food Saturday was OP UNTIL the bonfire party we went to, I overate, knew I was overeating, and then overate some more. Food today was OP--no special events, so it was easy to stay OP. I didn't manage to get either day's food into MFP, though, and probably will just accept that I won't tonight, either.

Exercise both yesterday and today was cleaning the garage. We spent 6 or 7 hours out there each day actively working. We're not done. However, there are new rails with hooks and things are hanging up. One shelving unit is gone since we re-organized and hung things up. A big load of stuff went to Good Will. A friend wants some of our old yard tools--how many rakes does one household really need, anyway?

We totally emptied and cleaned out (including using the leafblower [the one that now has its own hook]) DH's tool cabinet. We're pruning tools--they are being separated into "keep in the tool cabinet", "put in the small toolbox we cart around for projects", "too good to give away but doesn't need to be readily accessible" and "donate/toss". There are a lot more tools than we need to be readily accessible. I had a lot of really good tools when we met, and he had a lot of really good tools. We have at least 2 sets, and usually more, of almost everything. (And two of the three kids have full sets, too.) (I really like tools. But do we really need 7 utility knives?)

Okay, I wanna type--but I've got to get cleaned up after my day in the garage, do some evening must-do chores, and plan next week's meals.

Take care, all.

08-05-2013, 06:52 AM
:welcome: reesuh :welcome:

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

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

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

08-05-2013, 07:04 AM
Diet Coaches/Buddies – It was a perfect day for my two walks, CREDIT moi. This is Garden of Eden style weather - just cool enough to enjoy walking, but warm enough not to need a comforter at night. New England has these days - you just never know what time of the year they'll occur.

Eating was a bit snacky - Ouch! I'll work on that today. It happens when there's something I need to do and I don't want to do it. In college, when snacks weren't handy, I'd just go read Time magazine to avoid whatever. There's something to be said for being broke, LOL.

Joy (gardenerjoy) – Kudos for "exactly."

Debbie (Lexxiss) – So neat, " couldn't remember the last time I had a day where I just ate anything/everything" - Kudos for moving forward daily.

Beverlyjoy – Ouch for single serving sizes that can be eaten back-to-back. Kudos for tossing the rest.

maryann - Welcome Vitamix! What a happy addition to the family.

nationalparker – Neat idea, "writing down your intentions as if they've taken place" - can't wait to hear how it works out.

Beth (bethFromDayton) – Cringing at the thought of two days cleaning the garage. I've no garage, but do have a basement that needs that level of attention. "But do we really need 7 utility knives?" - I don't understand the question. Yes, or why else would you have them, LOL. My downfall is screwdrivers; I have a MOUND of them - I've never turned down one from the nickel box at a yard sale.

Tracey (Tracey on a journey) - Neat to take your aunt out for brunch while she's still able. Thanks for the analogy, "like putting a penny in a knapsack" - that's easier to visualize than just having the belief that each thing we encounter rearranges our neurons a bit.

ForMyGirls - Thanks for sending me to YouTube for the Beatles's Blackbird ( Your performance sounds great. Kudos for making a plan for dealing with takeaway and a show.

Sue (Bunnababy) - Yay for fresh fruit and smoked salmon - you guys up there do have access to good smoked salmon.

3rdTimeLucky - Kudos for the exercise of pushing your DS in the wheelchair. Loved being reminded of "golden syrup" that we can only buy in specialty food shops.

reesuh - Yep, we'd be delighted if you join us to be one of our Coaches and we'll be the same for you. It's working for a bunch of us here. Glad you've joined us.

Readers - day 5 Eat Slowly and Mindfully

How to Slow Down
Practice the following strategies until you naturally eat more slowly. . . .
Look at the clock. Notice what time it is at the beginning and at the end of your meal. In your diet notebook or on a sticky note that you can keep on your refrigerator, write down how long it takes you to eat. At each meal, try to slow down and draw it out just a bit longer.

Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), pg 80.

08-05-2013, 09:35 AM
Hi Coaches!

I switched our dinner plan last night but it was still OP. I ate more than I needed to so I ditched my evening snack. I weighed this morning...up a bit but that's ok. When I weigh everyday it's easier for me to monitor the trend. Credit. I have a plan for today and am heading off to work.

I did some research (internet) on my little snakes last night. I was concerned that they'd be ok. Ends up it is a frequent occurence with the erosion netting that is commonly used. There is jute netting that's far easier on them, according to herpetologists. I'm going to look for some for next year and I'm happy to learn that they do quite well if they slither away post tangle.

BBE, we're having the same weather...we don't have any "air" in our house and I enjoy when it's cooler upstairs at night. Kudos for two walks and a plan for reigning in snacking today.

Beth(from Dayton), kudos for recognizing that the most important thing was checking in...not personals. Hope your stress is easing.

3rdTimeLucky, I love the quote and have written it down. My BIL is from UK and is visiting later this week. Your post had me smiling. :) Credit for such good behaviour at the pub.

08-05-2013, 10:13 AM
I did good today. I was in a very uncontrolled environment at a catered all day work meeting. Baked treats on offer all day and dairy and carb laden mains at lunch. Credit to me not a crumb of baked treats crossed my lips. Also credit to me that I had a small serve of mains and lots of salad. The cool thing was that it didn't actually take that much effort to resist the baked goods. There was one bit where they were speaking to me but for the most part they seemed to hear my very clear, totally unequivocal "I ain't gonna go there!"

Traceyonajourney - sorry I missed your post last night - we must have been typing st the same time! Yay to a downward moving scale!

Beverlyjoy - yay to stopping before the end of the packet of ice-cream bars! And yay to checking in with us. Behaviour change is a gradual process and if you are noticing it and changing it mid-stream that is some serious progress I reckon.

Reesuh - hello and welcome. I am on Day 19 and loving having this crew as my diet coaches :-) hope you find this space useful too

Nationalparker - looking forward to hearing about those smart choices. Using spare time for yoga sounds like a fine one.

Gardenerjoy - thanks for the report card explanation. And I hear you about the "sneaking in the card reading" - whic I reckon is just fine - cause it means you read them.

Maryann - what a great choice for an anniversary gift. It sounds like you're having a blast with it.

Bunnababy - well done for keeping perspective and making good choices even when the scale was not reading as you wanted.

Lexiss - what a great step back and look at the big picture. How cool to not even be able to remember the last time you threw it all in for the day. That is quite something. Your Alaskan jam sessions sound great - the Beatles are such a good choice for amateur music-making I reckon. Such damn fine tunes.

3TL - wow to all that wheelchair pushing! And you're so right - it is a lovely thing to come on here and read about people's days. I do it last thing at night as my morning's are always so rushed and I want to have the time to soak it all in.

Beth - well done for looking after yourself and leaving personals because meal planning for yourself is more important!

BBE - you are so right on about the snacking thing happening when there is a task to be avoided. For me I think that is about using food to avoid feeling - if I distract myself with eating I won't have to notice I'm bored / frustrated / worried I can't do something well enough etc...

'Night all.

08-05-2013, 11:03 AM
Good morning fellow coaches! Thanks for the welcomes. I bought several overcome-overeating type books through Amazon a few years back. The Beck book was one of them. A recent birthday motivated me to actually start the program and join a gym. I'm tracking food/exercise using myfitnesspal and a google search brought me to this forum.

Yesterday wasn't the best day for me. I forgot to eat lunch before going to the grocery store and some things wound up going into my cart that shouldn't have. I sat down while eating, but it was behind the driving wheel, so I don't think that counts. I'll have to come up with a special card so this doesn't happen again!

08-05-2013, 11:49 AM
Good morning, Coaches.

3rdtimelucky: Great quote, "Choose your hard." That is awesome to remember especially today since Mondays and Tuesdays are my 700 calorie days.

Bunnababy: Credit for posting when you didn't want to post. That is truly the secret to my success.

ForMyGirls: There is nothing harder than an all day creep with mediocre calories hanging around — except maybe a long flight across country. Credit for resisting.

Credit for step class this morning and food in MFP. Excited because our foreman sent home with DH about 12 peel Prickly pear and I am going to juice them with my Omega juicer (bought two years ago) and then add the juice to smoothies in my Vitamix. I love my appliances. Also huge bonus that friends went ocean fishing and brought us some pacific salmon smoked. Wow, it is fresh.

08-05-2013, 01:36 PM
Super quick note as I settle in for a half day of work after flying back from Florida ... will do better one this evening. But the idea presented in the book to write what you want, not what you intend to do, but as if you have DONE it... was an interesting concept to me. So I wrote that I reached my initial goal and was able to maintain through the holidays. (I see this as a two-parter - drop down then maintain and then drop down... who knows) ... That I did it by choosing wisely and nutritionally.

This morning at the airport, surrounded by higher-class/fancier name but still the same ole fast food, I chose to try the oatmeal from Starbucks with dried fruit. Not that it was still 150 calories with the fruit, but still counting as a credit since I would have been tempted to excuse the bagel even though I hadn't planned for it.

One other thought brought forward in this book that resonated with me (because I'm terrible about reading my response cards), was this fellow wrote out his intentions each day. He needed the actual writing of it and I thought, "that's ME" ... so will start that. Apparently I'm writing and then forgetting to get them, I'll do that later... I'll do that tonight ... they're a mess in my purse. So I'm enabling myself to not make it work for me but I will try this way and write the thoughts daily. Maybe not my top 10 reasons to lose weight daily, but putting that into a top 3 that hits me first each day.

I'm going to give it a whirl. Meanwhile, have a super Monday and forgive me if I'm a multiple poster today :)

All meals yesterday were healthy and close to a good plan. Dessert could have been skipped.

08-05-2013, 03:41 PM
Another 100% on plan day. I'm being more productive with the rest of my life as well. Discipline is contagious.

WI: +0.2 kg, Exercise: +50 210/1500 minutes for August, Food: 100%op, Read my Advantages and Responses: yes

reesuh: very familiar with "sitting down" in the car to eat. I made a rule "no eating in the car" because it was the only way I could break my bad habits there. A bonus is that our car stays cleaner, now!

08-05-2013, 03:42 PM
It is so inspiring to get on here and read each others progress. It helps one realize that we all have totally OP days, partially OP days, and the "forget OP" days. No matter how often we tell ourselves we are not alone in this effort to lose weight, the moment the cravings strike, we feel all alone. It is such a help to have the ARC and the people here to remind myself "It will pass."

I have my menu planned for today, will work on tomorrow in a few minutes. I know from experience this works well for me because I don't have to think about food. It is what it is!

Going to try a new almond milk skinny shake today. I will post it under recipes if it's good.

Went to see the local production of Fiddler on the Roof yesterday. Really enjoyed it, they did a great job. It is my son's favorite so I took him and his youngest daughter (part of her birthday present.)

:thanks: for being here. Have a wonderful Monday!

08-05-2013, 04:26 PM
Formygirls well done you. That's great that you not only resisted but that you also found it relatively easy. That's real progress and it sounds like you're well on the way to changing habits for good.

Lexiss I hope I get to that point soon. I am so all or nothing in my approach to everything. The pull of making the most of a bad day and starting again tomorrow (then the same thing happening) is one of the big hurdles I need to overcome. I love the graphic in the book showing how many calories one slip can mean, and how that can escalate during the day.

Beth I agree well done for prioritising. So important to get that planning in.

Reesuh One of my rules is going to be "no eating whilst driving". I've not reached that chapter yet, this time around, but I did last time (in fact that was when I quit).

Well, another good day here. I stayed OP very nearly. Credit for going for a 2 mile run with DS in pushchair once again (DH is away for 2 weeks). Eldest DS used his scooter alongside me. I did eat 2 little squares of chocolate whilst divvying some up for the boys, and I ate one piece of fresh pineapple whilst standing up. But in the grand scheme of things, given how I struggle to stop at the smallest l'il error I don't feel too bad about these.

Hope everyone has a good rest of the day.

08-06-2013, 12:04 AM
Hi all,

I got the planning in last night and the grocery shopping done after work. We also assembled one of the new shelving units for the garage.

Food was OP today except for the ice cream treat at the end of the day. I overate a bit at dinner--I thought I was feeling full, but finished my plate--and shouldn't have.

I've got tomorrow breakfast, lunch, and snack entered into MFP. Dinner is up in the air. I know what we're having if it's just DH and me who are eating. DD sees her surgeon tomorrow. If she is told she can eat, then she gets to pick dinner (probably a restaurant). Since she hasn't had solid food in 4 weeks, we'll let her pick. I'll make healthy choices wherever we end up.

BillBE, I am incapable of changing the blade in a utility knife. I get it apart, think I'm doing it right, but can't get it back together. My solution: buy another utility knife. This has been less of an issue since DH and I got married, since he changes the blades successfully, but it's why I brought so many utility knives into our marriage. (DS also can change the blade) I have them do all of them at once so I always have sharp blades. (Screwdrivers? OMG--4 full sets plus a shoebox full of additional ones.)

3rdTimeLucky: There are people (and I'm sometimes one) who think of a day as "% successful". 90% is an A, after all. So, I had an unplanned low cal treat which put me 45 calories over for the day. I count today as 95%--shouldn't have had the treat, but I can't discount all the credit for the rest of the day's food and exercise! Credit for recovering and keeping on after small slips--you were very nearly completely OP--that's celebration worthy.

Bunnababy: Good insight about everyone having various degrees of OP days. We tend to compare ourselves to "always OP", but there aren't many people are who always OP for months at a time.

gardenerjoy: Congrats for another 100% OP day--that's what we all strive for!

nationalparker: Where in which book are you right now with the example you gave? I love the way you are describing what will be.

Out of time to finish personals, but know I'm thinking good OP thoughts for everyone!

08-06-2013, 04:48 AM
Beth thanks for that - I am defo going to adopt that percentages attitude. Love it.

08-06-2013, 07:49 AM
Diet Coaches/Buddies – Gym, CREDIT moi, was a good distraction from the desire to nibble. It might be time for me to look for a class to get more out of the time I spend there.

Food was OK, CREDIT moi. I did stand down some desire for extra eating. Since I've declared that blueberries have no calories, they are working just fine for snacking.

Joy (gardenerjoy) – An encouraging thought, "Discipline is contagious."

Debbie (Lexxiss) – Yay for snakes that slither to safety. And Yay for the opportunity to use 'slither' in a sentence that isn't about lawyers.

maryann - I had my first Prickly Pear when in Arizona for my Grand Canyon trip - what an unexpected nice taste.

nationalparker – Neat idea to write down the intentions of today.

Beth (bethFromDayton) – Wishing your DD good luck with her visit to the surgeon today - and you good luck selecting your meal from the restaurant she chooses.

ForMyGirls - Super Kudos for standing down a whole day of catered treats.

Sue (Bunnababy) - Now I'll be humming Fiddler on the Roof tunes all day, LOL.

3rdTimeLucky - Kudos for sorting the big issues from the small.

reesuh - Shopping while hungry creates a BIG challenge - 'stuff' comes flying off the shelves into the cart, LOL.

Readers - day 5 Eat Slowly and Mindfully

How to Notice What You're Eating
It is very easy to become distracted when you eat, which can reduce the degree of satisfaction you're getting from your food.

Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), pg 80.

08-06-2013, 07:50 AM
Hi.. am struggling the past couple of days. I am going to be doing some performing and keep telling myself that I'll 'start again' when that is done at the end of the week. It's crazy thinking. I may not have internet access the next few days. Hopefully, I do. Credit for not running away when I am struggling.

Hope you are doing well.

08-06-2013, 09:32 AM
Hi Coaches!

My work day mornings are always busy. I have mandatory household chores and need to find some relaxing "at home" time with DH since he's a stay home "dad" to our pup. It takes certain planning skills to make sure everything happens AND find time for dieting, which right now includes getting my short morning exercise routine in. This morning we got up late so I scurried around and set out smoothie stuff so he'd be content to get our smoothie ready if I wasn't totally ready. I just finished my exercise routine. credit. I know it's essential to me for continued weightloss (and health).

Food yesterday was OK...SBD OP but strays from my Beck written plan. It's ok. I weighed this morning and have a plan for today. credit.

BBE, funny we were talking about lawyers this

Beverlyjoy, credit for coming here when you are struggling. I wish you the best for the next few days, even if you don't get here due to internet.

Gotta run...smoothie awaits.

08-06-2013, 01:04 PM
A reasonable substitute for a snack yesterday which I rate as a 90% day. When I was losing, I had mostly 80% and 90% days, so I'm okay with that.

WI: -0.3 kg, Exercise: +50 260/1500 minutes for August, Food: 90%op, Read my Advantages and Responses: yes

Beverlyjoy: glad to see you here when you're struggling -- and thrilled that you're performing this week! I wrote this response a couple of months ago after I stress-ate before an event: "I want to be on top of my game for this event which means I want to eat a variety of vegetables and other healthy foods to fuel my brain and body." Maybe that would help you?

08-06-2013, 01:26 PM
Good day! One of my cats ("mine" from before I moved here) was a complete snuggle buddy last night, and I treasured that. DH is working nights again, so she and I were the lone ones in the bed, and she does enjoy that status.

For the first time in ages, I did not snack in the evening without DH there. I kept thinking to what I'd written, how I reached my goal through portion control and few snacks. It sounds odd, but it clicked for the evening. I'm not saying that it's the "be all and the end all" but it seems to mesh great with Beck's program. Just taking it a step further in my mind. Woke up this morning and selected a new journal (I'm a journal junkie when they clearance classy looking ones out at any bookstore...) and wrote a few sentences of intention in there, along with stating I was proud of myself for reaching my goal and maintaining through the holidays. The book is, "Write It Down, Make It Happen," a quick read, though I'm not finished with it. In retrospect, I don't believe I can reach my initial goal much before the holidays, but I'm sticking with that. :)

Must do some marketing tonight as we're out of fresh fruit. I left DH with a bunch of fresh veggies, but he said (jokingly, but ...) "Oh, i had to prep them myself??" So nearly all of the veggies are still there, but a bit wrinkly. Onward and forward. I think my time in Florida was his vacation here, a bit.

Had a thought in my mind to see if baking biscotti to sell around the holidays was a possibility but the commercial kitchen cost was prohibitive... so nixed that idea. People are always telling me to sell it, but with pets in our home, I can't do it there for sale.

I'd like to see "20 Feet From Stardom" (anyone seen that one?) ... We've hit more movies this year so far than past years ever! Some I'm writing down to wait for the dvd release.

08-06-2013, 02:03 PM
Good morning, Coaches.

Boy, I need a restart. Last night, anxiety was pretty intolerable and I ate through it and then again this morning. Totally flew off the handle at DS including some old bad behavior (swearing). I am not proud of myself. I come from a long line of ragers and as a child was subjected to continual outbursts. I always thought I was responsible for the raging when in reality my parents were just suffering from anxiety. As with all learned behaviors, I have struggled with the same thing my whole adult life. Credit for talking to DS and telling him what was happening inside me ( regression, meltdown) and reassuring him nothing was his fault. He talked a little about his feelings and then I paid him $2.50 in quarters ( an old deal we made that I have to pay him a quarter for every bad word I say.)

I am deep into self hatred right now, lacking any kind of perspective ( all the good things I have done) and withholding any self acceptance. But . . . we are both quietly sitting on the coach while I type. He is playing a game. I didn't overeat because of it and I am willing sit out hese feelings and move on.

Thanks for listening.

08-06-2013, 03:11 PM
Evenin' all,

Maryann Big big hugs to you. From where I'm sitting it sounds like you have made brilliant progress in how you handle these things. I know it doesn't feel like that, but the fact that you can talk to your son about what's going on, and you can come on here and be completely honest. I think that's truly admirable. My dad is a very angry person and I have had similar issues to you my whole life coupled with messed up hormones. Last year I attended group CBT lessons and my goodness it's made such a difference to my life (and the life of those around me!). Keep on keeping on and try to forgive yourself. I'm sure your DS knows how much you love him. Well done too for being two thirds of the way through your weight loss target. That too is admirable.

Nationalparker I just looked up that movie. Sounds great - I will defo be watching it. Well done on resisting munching on the sofa. That takes some doing when you're alone (apart from your cuddly cat!).

Gardenerjoy How fab that you lost weight following the program 80% to 90%. That's so encouraging for a newbie like me.

Well I have had another good day. I would say 90% OP. Just a couple of unplanned foods but nothing too serious. I did planned exercise of walking with the wheelchair again and then walked another 1.5 miles with the kids again to run errands rather than driving. Also been up and downstairs a lot each time I need sth rather than saving it all up.

I am about to read the chapter on setting 5lbs goals. I really like this bit as I feel like I have more of a plan, and with achievable goals..

Does anyone get the Beck email newsletters? Today's was amazeballs.

It's below but it's long so don't feel obliged to read it!

Feeling deprived often leads dieters or maintainers to get off track. And once they do, it can take some of them days, weeks, or even months to get back on track. Meanwhile, they may have regained weight and become demoralized. So it is critical to address deprivation before it arises, so dieters will be prepared to deal with it effectively and stick to their plan.

Two people go to the same dinner party. After dinner they both limit themselves to two cookies from the lavish spread of dessert. Why does one walk away feeling great while the other walks away feeling terribly deprived? The answer is that deprivation is in the eye of the beholder.

When clients first come to see us as part of the Cognitive Behavioral-based program that we've developed to help dieters lose weight and keep it off, we find that they often initially feel a sense of deprivation when they limit their food intake. When they have just one slice of cake at a wedding, they think, "It's so unfair that I can't eat as much as everyone else is."

One reason dieters often feel so deprived is because of their history of depriving themselves. When they "dieted," they cut out whole categories of favorite foods, such as bread or cake or ice cream. Our program teaches dieters that they shouldn't eliminate any food that they will eventually want to eat again. Instead, they need to learn how to eat their favorite foods in reasonable portions, noticing and enjoying every bite. Many of our dieters, for example, decide to have one dessert a day. They initially find this "legalization" strange because they have traditionally labeled dessert as "bad."

We help dieters understand that there is a huge middle ground between having none of their favorite foods and having way too much. We address their automatic thoughts, e.g., "I shouldn't have eaten that cookie. I'm not going to let myself have cookies again for a long time so I'd better eat as much as I can right now." They often write a coping card for themselves with a message such as the following: "I can have a reasonable portion of cookies every single day if I want. Desserts are an important part of a lifetime eating plan. I don't need to have more right now because I can always have more tomorrow, and the next day, and the day after that."

When our dieters realize that they can have a reasonable dessert every day, they break through their former all-or-nothing eating approach and recognize that they never need to go overboard because they will always have the opportunity to have more dessert the next day. Their sense of deprivation decreases significantly. In fact, one sign that dieters are ready to "graduate" from our program is when they leave an event, having followed their plan, and feel so good about the extra food they didn't eat.

So, the dieter who goes to a party and feels really deprived about eating only two cookies is probably thinking, "I wish I could have more. Dieting is terrible. I never get to eat my favorite foods," while the dieter who feels good about limiting herself to two cookies is probably thinking, "I'm so glad I ate those two cookies slowly and really enjoyed each bite. I don't need to have more now because I can have more every single day, if I want. Besides, when I stick to reasonable portions I can have it both ways: I can eat cookies and lose weight."

08-06-2013, 03:22 PM

Wow. I need to just let go of things and let them move through me without resorting to the food. After checking in with my food buddy and declaring I would nto eat over the events of the day, I ate over them more than I have in a year. My sister and I were discussing how "maybe we're not doing as well as we think we are". I *thought * I was ok. My mother decided to walk away from her retirement residence yesterday morning. She has no short term memory and no idea where she lives. Dementia or alzheimer's whatever the disease she has no idea where she lives and can't EVER just "go for a walk". A sharp eyed resident asked her what she was doing at 7am and when she said "going for a walk" they cautioned her against it but she was off - her mobility is A++ - and they found her after she walked into another nursing home a fair distance away around 10am. She has ID in her purse cause this happened once before a few years ago, so they tracked her down, but we had a few tense hours of knowing there was nothing to do but wait. I thought "I don't know if I can go through my mother's death right now." But since this wasn't the outcome, I am now TERRIFIED of what will happen when she moves here to a new residence, 15min by car from me, in September. Plus I am wondering if she has deteriorated. Should she be in a locked ward (this makes me howl inside)? So inspite of my email promise I drove to buy bad "food". I ate it. All of it. And then had dinner. And then had a dinner again. I woke up this morning and started in again with the leftover crap food, but I *credit* wrapped it up and sent it off to the office with DH. DH, by the way, did not support my vegetarianism and after my body asked for meat on Friday, I have been on a meat-eating bender. *sigh* I have no balance whatsoever right now. But I won't stop looking for it. My obligations to shows and the guild and stuff is now almost over and I can re-focus on myself and my home until my mother moves here in mid-September--though I may have an emotional visit to my brother's house this month. I have been dreading going there, but would like to have some of his tools to use and some of the books he read and re-read. It's going to be very very hard though. He is gone 3 weeks today.

I bought and read The Spectrum ( and I feel I can use his program for my life, but it is obvious I need to write it down and I need to exercise. I actually feel very defeated but how I feel is not an excuse to give up. So I won't. I'll keep getting up and going forward until I am back 100% OP most of the time.

Thanks for reading.

08-06-2013, 04:36 PM
Onebyone :hug: :hug: Sending you a PM about care home design/management and dementia.

08-06-2013, 07:53 PM
Morning coaches,
I am struggling this morning. Got home too late last night to do my planning and posting and have woken in a bit of a funk. I have had two pretty high intensity days at work so I think it is probably just that I am tired so maybe I should go easy on myself in taking it a bit easier on the work front today. It is a work from home day today and the temptation is just to work in my PJs but I think I probably need to make myself get dressed for the day so that I create that boundary between home and work.

On days like this I am very glass half empty - I seem to ony see the crappy side of things. So- for example - I was really looking forward to a breakfast of fresh baked bread - a bit of a treat breakfast I have once or twice a week. I cut the bread too soon though so it all squashed up and then the slice I was getting was small so even though there would be the same food content it didn't look like I was going to eat very much. It totally crushed me and I just wanted to have a great big "it's not fair" temper tantrum. Lot's of "f... It - I'll just eat whatever I want today" thoughts - which I am managing to combat (credit to me) but then my glass half empty voice says "man today is going to be exhausting - you're going to be doing battle all day long". Man the mind is a crafty bloody thing.

It is so good to have you guys to write this to.

So here's the thought from while I have been writing: the most powerful tool I have today is "no choice". I have no choice but to stick to my plan. There is no conversation to be had so anytime those silly little thoughts pop into my head I can say "hey, hello, nice of you to pop in - but I'm afraid it's time to go now because I ain't deviating from my plan - no matter what"

Some credits: writing here; realising this is a mood and not reality; staying mostly on plan yesterday; adjusting my plan from yesterday to accommodate the extra coffee I had; sticking to my breakfast plan this morning despite my disappointment; I declined a colleague's birthday cake at work yesterday

An imperfection from yesterday - a colleague brought me a surprise coffee yesterday, which I drank even though it wasn't on my plan. I enjoyed it and I adjusted the rest of my plan so it didn't mess me up. But I notice that I didn't feel like I had the option not to drink it. I am realising that the "I need to be polite" is a sabotaging thought I really struggle with. So - with the benefit of hindsight I could have said thanks, taken it, pretended to sip and then thrown it away later. There's a plan for future surprise coffees. For food that is offered I can say "no thank you" and if pressed I can say "I'm on diet". That feels totally terrifying. I think there is this messed up bit where I feel like if I say I am on diet I am admitting I am fat and somehow people might not have noticed if I don't draw it to their attention :-)

Noticing too that I have a dialogue going on in my brain about doing personals today - part of me saying "I don't have time for this - you'll never get all your work done today if you do this now" and the other side saying "oh you're being lazy not doing this". Man - I really am giving myself a hard time today aren't I! I think I will do personals though because I need to remind myself I am connected to you all and that I am not alone in this. And every time I give myself grief today I will remind myself that I am brave and strong and good.

Reesuh - LOL on the sitting down in the car to eat doesn't count!

Maryann - really enjoying your excitement about your appliances

National Parker - yay to you for choosing the best available option at the airport. Did you say a few days ago that "now's my chance" is one of your downfalls too? If so then way to go because if ever there were a "now's my chance" opportunity it is the transit lounge!

Gardenerjoy - loved "discipline is contagious"

Bunnababy - well done for planning. And how fun to think of Fiddler on the Roof :-)

3TL - well done for being very nearly OP and for owning up to the bits that weren't. And yeah - I really like the 5 pound goals (though I am in the land of kgs so doing 3 kg goals. I am really hoping to hit my first goal and get my first reward at tomorrow's weigh in :-) thanks for sharing that newsletter piece. It got me to thinking that I think I need to build in one dessert a week. I have been using my two weekly indulgences up on a cider each week and I am starting to feel deprived. So maybe I could choose to have half a cider - or I could opt for 3 indulgences and lose the weight a bit slower. Hmmm food for thought. (So to speak)

Beth - hope it is good news from your daughter's surgeon - and well done for thinking ahead about how you'll deal with a restaurant meal

BBE - it is so helpful to see you using all these methods 6 years into maintenance - it really helps me see that this is a new way of living that I am learning and not just a temporary change

Beverlyjoy - well done for seeing the crazy thinking! Hope the struggle gets easier soon.

Lexiss - yay to you for working out what needed to be in place for your morning to go well

Gardener joy - what a great response for pre-event stress-eating! And yay for a 90% OP day

Nationalparker - yay to noticing the pleasure of a cuddly cat - I love it when I can see the simple pleasures of life

Maryann - wow for being able to untangle your feelings so well. i hope you find the self- acceptance space soon - how come with other people it is so easy to reject the behaviour, but still love the person yet with ourselves it is so hard to do the same thing??? And I love your "quarter for each bad word" strategy! What a great way to make amends.

One by one - huge credit for "but I won't stop looking for it"!

Thanks everyone for reading my long whingy ramble at the beginning. It has really helped to connect with you all through the personals and now I am feeling positive about having a nice warm shower and getting into my day.

08-06-2013, 08:10 PM
I just discovered I have ticker privileges. I have been hanging out to get one so here it is :-)

08-06-2013, 10:39 PM
Hi all.

I didn't make wise choices at dinner tonight, but I did make wise quantity decisions. I boxed up half my entree before I even started eating--and then added to the box when I was full.

DD was allowed to eat and very much enjoyed her crab linguine alfredo, some mashed potatoes, and the center part of key lime pie. She is now on "soft" foods for the next month, so proteins will continue to be an issue, but she can at least have mashed potatoes, scrambled eggs--things other than pudding and smoothies!

My walking partner wanted to take the "long" route this morning, so we did, which was a 40 minute instead of a 20 minute walk--I can't do that on a regular basis--doesn't work for my work schedule!

DD and I managed to get a lot more pre-college shopping in, including picking some fabric for me to make her some pajama bottoms (shorts and pants). We saw wonderfully adorable ones at both Target and Kohl's--but without pockets and pockets are essential. Heck, I couldn't even find a pajama bottom pattern with pockets, but I've been adding pockets to items without them since DS was a toddler. (I used to make pockets within pockets within pockets for him--he loved that. He still remembers the t-shirt I made him that had pockets all over it--including on the sleeves)

I'm going to plan tomorrow and call it a night--shopping is tiring!

08-07-2013, 12:22 AM
Next four days are work days. I will check in as I can. Hoping daily. Work is getting grueling from a physical standpoint but don't want to retire just yet.

Wondering how my thoughts regarding food and taking care of myself got so screwed up along the way. I am the only one in my biological family that is overweight. I know my mom controls her food intake so makes me feel guilty that I don't. Arrrggghhh! I am working on that, Credit!

I want to do this to prove to ME that I can and not worry about what others around me are thinking.

Have a wonderful Wednesday all.

08-07-2013, 06:57 AM
Diet Coaches/Buddies – We had a guest for dinner; the three of us all ate reasonably, CREDIT moi. That's such a good feeling. Eating on plan is so much easier when everyone is eating sanely. When the adult kids are here, they eat like active young adults and that wiggles my mind to think that I should eat like that also.

To get grapes for dessert, I included the supermarket on my walk (CREDIT moi) remembering the $1.49 per pound green seedless grapes from last week. Nope, they're back to $3.99 per pound. Wouldn't do it. DW had cherries that the three of us gobbled as we chatted. Yay for cherries.

onebyone – Sending supportive thoughts as you continue to remember your brother. Powerful thought this, "let go of things." Ouch for the terror of your mom wandering away from her place.

Joy (gardenerjoy) – Useful reminder to me that "mostly 80% and 90% days" was good enough for losing.

Debbie (Lexxiss) – Neat that you're aware that your morning exercise is crucial to staying your eating plan.

Beverlyjoy – It always gladdens my heart when you write that you're performing. Yep, Kudos "for not running away."

maryann - Kudos for recognizing that you are withholding self acceptance - so I send you a bunch from here.

nationalparker – I have a friend who made a commercial kitchen to sell her bread. It was a big deal. She got a good price on a commercial mixer - what a lovely monster. LOL at your DH's vacation from veggies.

Beth (bethFromDayton) – Yay for DD getting to eat - "crab linguine alfredo" isn't a bad start for new foods. Kudos for working portions while dining out.

ForMyGirls - Useful to me to read, "realising this is a mood and not reality." Interesting that getting dressed helps to shift the mind to the work self. Congrats for the neat ticker.

Sue (Bunnababy) - Kudos for recognizing that you're doing this for "ME."

3rdTimeLucky - Thanks for the Beck bit on "deprivation is in the eye of the beholder." LOL at saving up before going up and down the stairs - I've noticed that I don't do that as much, also.

Readers - day 5 Eat Slowly and Mindfully

How to Notice What You're Eating
Here are some tips to help you concentrate.

Eat in a relaxed atmosphere. The less stress you feel, the more easily you'll be able to pay attention to what you're eating. Do what you can to eat in a quiet, nonstimulating environment.

Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), pg 80.

08-07-2013, 08:02 AM
Hi coaches... checking in. The five hour drive went well. I have two performances today and one tomorrow and then I will be heading home. My food has been sane and I have many healthy foods available. I am aiming at not gaining in these few days.

I got up and did my exercises, strengthening, and stretching. I think stretching is the most important one for me. Credit.

I've gotta go.

Thanks to everyone for your support and kindness.

Have a great day.

08-07-2013, 09:51 AM
Evening coaches. It has been so great to have you in my life today. I managed to stay on program and have a fairly productive work day despite the mood I woke in. So credit to me for reaching out to you all this morning. Credit to me for staying on track today. Credit to me for reminding myself of the strategies I came up with this morning when I felt myself getting sunk today.

Beth : I am amusing myself here imagining what pockets within pockets might be like!

Bunnababy - good luck getting through your work days!

BBE - your expensive grapes combined with my focus on the "unfairness" of it all made me think of a way funny YouTube vid a friend showed me about equity and fairness -
Or google Capuchin monkeys reject unequal pay if the link doesn't work

Beverlyjoy- yay to you for getting all your exercises and stretching even in this busy time. I'm especially impressed by the stretching - that is so the first thing to go for me.

08-07-2013, 10:13 AM
Stressful evening as DH called and asked if he should apply for a job open in Florida. We've talked about moving but have done NOTHING to prep for that - it's been in the 18-24 month range out. So I said no, not yet; financially and with the house we're nowhere near ready. I'm not prepared to fund two households and we cannot make it on his salary alone (with child support and college support going out). That sent us into a disagreement. Him: "you're setting up roadblocks" to Me: I'm not going to put ourselves into a situation where we might face bankruptcy because of lack of financial planning". I was getting very aggravated; don't call me from work and lob that on me and expect me to just go along with it. We have repairs to do to our home to get it market-ready, not to mention finishing landscaping, carpeting, etc. My job brings in about 55% of the income, so it's not something I can just leave. And at my age, job hunting is going to be harder - not 30 anymore. Sorry for rambling, but I got off the phone extremely aggravated and thought, I used to go to the kitchen and eat, but I'm not that person anymore. So I picked up a book and went to bed and read.

I was rushing this morning and didn't have time to do my positive writing so will do it after I finish this note.

Meeting with a parks representative this evening at the trail; not exactly sure WHY. She asked if I'd be willing to meet up (after I wrote her a thank you note for trail maintenance that enabled the habitat for the animals to stay in place) ... said they like to meet with those who use the trails. Hope she doesn't see my gardens that are filled with weeds at this point.

Mind is running 1,000 miles an hour. I've been given a job at work that one full time person used to handle before she quit. In addition to my other more than fulltime work. I'm stressing about it.

Decided I must change my ticker to be accurate because it's now been since May that I was 167. Back up to danged 171.

08-07-2013, 10:30 AM
A shop that specializes in local foods opened up a mile from my house last fall. And now, it's closing. This makes me sad. It had a deli where I felt really good about the carry-outs. Just like I'd make at home, only I didn't do the work. It was the first time since starting this journey that I've had that kind of resource. Even Whole Foods isn't that good because everything there seems too salty to us -- plus, it's a long way away. It was such a relief to have a place that I could use once a week or so on a night when things just weren't working out that well for cooking, or when I had an evening activity that made it hard to cook. And now it's gone.

I'll have to adjust a few things -- another source for local chicken, a new peanut butter, and back to the farmers' markets for produce. I like farmers' markets but I have to admit it was nice for awhile to be able to buy local products on my schedule instead of the market schedule.

My lunch plan today has a question mark next to it. Resolving to figure out something that serves me well.

I may listen to Bob Marley's Three Little Birds on repeat today: Don't worry 'bout a thing 'cuz every little thing gonna be all right.

WI: NC kg, Exercise: +30 290/1500 minutes for August, Food: 100%op, Read my Advantages and Responses: yes

Hugs for maryann, onebyone, nationalparker, and anyone else who is struggling today.

08-07-2013, 11:27 AM
Good Morning, Coaches.

Yesterday turned around after I posted and decided to give myself a break. DS and I had another beautiful day together and, later on, when he asked to learn to make a chocolate banana smoothie, I joked, "Do you think we can can do this without me swearing?" (My outburst had to do with pancake-making going awry.) DS laughed and we had a fine time. I also took time in the evening to go to an AA meeting which always puts perspective back in my life. I am over 25 years sober and I must remember that my sobriety is the greatest gift I can ever give my son.

Food was OP. Today is planned in MFP. Long day today taking DS to music lesson which is an hour away plus a million errands ( or so it seems).

It must be getting close to school time because I have started to have teacher dreams.

3rdTimeLuck: I completely agree with the deprivation post. I allow myself dessert on most days of the week and I think it really helps. The trouble comes when I refuse to track it. Then I suspect my motives.

Onebyone: What a terrible disease your mother has. There is not a soul in the world who wouldn't have compassion for your situation. Make sure you give yourself as much compassion.

ForMyGirls: I recognized so much of me in your posts. The perfectionsism, the compulsion to do everything 100% or not at all. Credit for your willingness to STAY PRESENT and feel the pain of these trials because that is the real solution to food addiction. It is not until I am willing to actually FEEL what it is to live in an imperfect, sometimes unfair world and not check out emotionally with food binges that I really begin to feel peace. It is a daily exercise for me but I am better.

Bunnaby: Good Luck with your work week.

BBE: LOL at grape story. Let me tell you how many times I have spent $3.99 on Frozen yoghurt and it WASN"T a whole pound.

nationalparker: It is a hard thing to change your ticker. Credit for the honesty. Sorry about the disagreement. The most shocking thing about marriage is the amount of energy (positive and negative) it requires to be a healthy union.

gardenerjoy: I think of the healthy places I go as lightposts, steering me when I am in a dark place: The club, an AA meeting, and healthy, reasonably priced fruit stands. We are lucky to have so many local products here in the agricultural Mecca of the world. (Central Valley California) Credit for your forging on to find your next healthy place.

08-07-2013, 04:07 PM
Hi everyone,

I've just read through all the new posts. Sorry for those who are struggling but you guys are still doing things you deserve big credit for, and recognising you deserve the credit too - I think that's great.

I am not gonna do personals right now. I am just waiting for my kids to nod off (youngest DS has needed me in the next room since he broke his leg, until he's asleep). Then I'm gonna go try my Pilates DVD for the first time. I started a weekly class 6 weeks ago and really feel the benefit. But my teacher is taking a 6 week break over the school holidays. I don't want to lose what I've built up to date so bought a DVD.

Been 85% OP today. Been out all day with friends. I'm not yet at the chapter about writing my food plan out nightly so whilst I have a plan in my mind and I have been sticking to it, mostly, I haven't been as rigid as I will be. Credit to me for not rushing through the chapters but taking a day at a time and doing my Pilates instead of the ironing (I am a total neat freak who struggles to let anything build up but the ironing is gonna have to wait until tomorrow as the Pilates is more important). I also staved off a serious attack of the munchies earlier by having a chopped up apple. I kept asking myself "am I really hungry or do I just want to eat".

I wanted to tell you about the Pilates too because it will make me more sure to do it once I go downstairs, rather than wimp out and put the TV on... I will report back later.

Tracey on a journey
08-07-2013, 04:16 PM
Hello coaches,
I've not been very active on the forum - this past week has been one of those where time just gets away from me. Stayed OP for the most part and saw the scale edge downwards a little. I've just been diet-bombed by a co-worker. She brought me 10 gummy bears and I caved and ate them. Then she tells me that they're about 10 cals each! That's an extra 20 minute walk to burn that off! I've asked her not to do that anymore - it was thoughtfulness on her part to include me but I can't eat junk. And I had a dish of planned, local, fresh strawberries right beside me! Makes me want to go back and bite their little teddie bear heads off again. Ah well, I'll get back on plan. Hope all of you are having a good OP day. Sending positive thoughts out to those of you faced with family worries.

08-07-2013, 07:28 PM
Pilates done :-)

08-07-2013, 09:57 PM
Hello again ... Evening has gone well so far. Took our dog and met up with someone who works with our parks about the trail; she asked if I'd meet up to discuss the trail habitat as they were very happy to receive my complimentary email last month and wanted to talk with someone with feet on the ground. Learned about invasive/native species and much more that I'm sure I'll forget all too quickly.

I've put off marketing since my return and that's not working well for me with limited fruits on hand. Dinner was omelet but stayed within good eating plan today. No snacking; credit.

Tomorrow breakfast and lunch will be at work in an all-day meeting. I could skip breakfast at home, but I suspect that my willpower to skip while everyone else is eating, will be slim. So I'm planning to eat wisely there. They should have fruit and tea and hopefully some healthy options. I will write that I save pastry treats for special days when I choose what I want, not from work buffet. :)

GardenerJoy - I'm sorry to hear about the closing of a favorite/trusted spot. That is hard. Any Trader Joe's near you?

Bill - You continue to do a great job with your walks for fruit :) Completely agree how much easier it is to eat wisely around others who do so.

Maryann - Very wise about your knowledge that your sobriety is the greatest gift for your son (and you)! You sound very strong. I hope you're proud of that.

Tracey - Hang in there this week; don't sweat the gummi bears - it could have been worse. Over the course of our days, that's a mini blip.

3rdTimeLucky - GREAT JOB at planning and doing pilates. It's so easy to let that slide into the "I gotta do the ironing first..." but kudos to you!

BeverlyJoy - Best of luck with the performances! Let us know how they all go when you've wrapped them up. I know your time will be tight.

Beth - That is awesome that you boxed up half your dinner and then added to it when you were satisfied. KUDOS! No wonder you're doing so great!!

OneByOne - I cannot begin to image that kind of stress. Please take care of yourself. Easy to say; hard to actually do when you have many people counting on you and turning to you with issues.

Bunnababy - Hang in there on your work days! Do you have particular challenges that you face when working that you're trying to get through? (Mine is that quite often there are HUGE boxes of chocolate around...temptation central.)

Lexxiss - Hope you're doing well! You sure are on the move a lot. So many credits to you for sticking with your eating plans while being on the go so much. When do your first snows come? We're heading out to Colo. later this month. Every year my sister tells me how early is snows on Pike's Peak...

08-07-2013, 11:18 PM
Hi Coaches!

Very brief tonight-I was not able to check in this morning before leaving the house and I only recently returned home. I did accomplish lots in Denver and enjoyed a very sane lunch at WhFoods. Credit. One the way home I picked up bananas and had one in the car. I immediately thought...have another one. I resisted and was happy to enjoy one of my new "comfort" meals at home. I had a gluten free Ayurvedic cereal (hot) with almond milk and raw cashews and my local double fiber toast. I noticed a feeling of contentment with that light dinner.

Hopefully here earlier tomorrow. My bro and spouse arrive from Florida for a 2 day visit.

08-07-2013, 11:26 PM
Hi all,

OP food and OP exercise today. I ended up changing my dinner plans because I had to hang out at a shopping area while waiting to get my phone fixed. I ate a restaurant there and I made good choices and did fine.

I spent the evening sewing with DD. It's obvious the pattern will need lots of adjustments, but our sample first pair told me a lot about what was needed. I'm going to have to reverse engineer all the changes I made to the short bottoms so that I can make another pair that fits properly. I haven't sewn in quite a while--it was very satisfying, and I was teaching DD as we went along.

I've got tomorrow all figured out--and then we go out of town for the weekend.

Take care, all!

08-08-2013, 01:33 AM

I'm determined to slowly retrieve my balance. I had another event just complete itself and I am grateful for that. The Potters' Guild sign we have been working on for a year, enabled by a grant from the mayor's endowment fund was installed today. Thank goodness. No drops, no breaks, no cracks and it fit perfectly into place thanks to the good work of the man who built us the wooden form we made out ceramic mosaic on. such a relief since (big secret) I have never done a mosaic before! :dizzy: But it worked! :carrot: I've attached a jpg of it.

With that done, with my jazz festival over, with my gallery show set up and also done, I only have two more events to do, both fun: the company picnic at Wonderland with roller coasters and other thrill rides this Saturday and then next Saturday a weekend away to do pit firing at another potters' place. I made 3 cauldrons for the pit firing. One of them looks like someone over the age of 8 made it. the others, not so sure but they will look great going through that process. After that back to normal farmer's market until it closes in October and working in the studio toward application deadlines. Two major ones coming up that I am happy to focus on.

Foodwise, well today I truly feel I have gained some weight back. Tomorrow the scale will give me real information. I will face it.

I am planning a walk to the local community center about 30min away I guess. They have a pool and I want to pick up their schedule and see what else they do there. I am thinking of biking there, then swimming or aquabics, and biking back. trying to make that a routine for myself. So step 1 is a walk there and back. I will do that for a reason. I won't just walk "for exercise" but to go get brochure? yep.
This is on the agenda for tomorrow.

Also on the agenda, a written food plan based on the Spectrum. I'm on the extreme end of the pendulum and feel I am ready to move away from there once more. I need a focal point, a place to aim for. I need a written plan is what I need. And I need to turn away from the food again.

Btw the bad things keep coming! My sil's cat died today. Sudden illnes. Went to the vet on Friday and had two cardiac arrests while there. She died while she was on her way to see her. OMG Becksters. 4 people and 2 cats have died in my circle since January. Oh well... there is nothing to do but keep moving forward. Wow. what a year.

08-08-2013, 08:02 AM
Diet Coaches/Buddies – Exercise was walking plus subway to a neat open air concert at the Boston Hatch Shell on the Charles River. A thrilling set of previews of the next season of the Boston Lyric Opera. Counts big time as day 40 Enrich Your Life stuff, CREDIT moi. Perfect weather. Gulls flying over (all flying east toward the ocean). One bat visible just at sunset. Mallards on the river swimming around the sailboats. Families picnicking. The whole shebang of a perfect evening. Of course we loved the excerpts from Mozart's The Magic Flute. But I even liked the Wagner piece. I was so relaxed I got skewered when the conductor casually announced that this year celebrates the 200th birthday of Joe Green who is considered the founder of Italian Opera. Huh? I thought. "Many of you know him as Giuseppe Verdi." Ouch - I didn't see that one coming, LOL.

Evening snack was unbelievable. At the performance, a company handed out . . . green salads!!! Couldn't believe it. DW and I split a 3 oz tub of fresh mixed greens - using only a tiny portion of the enclosed salad dressing. I've never been given a FREE green salad before, particularly at a concert. Perhaps the world is changing.

onebyone – Neat sign. Kudos for getting it completed. What a year all right. Thanks for "Oh well... there is nothing to do but keep moving forward."

Joy (gardenerjoy) – Ouch for your local place closing - Double Ouch that the world can't support a place that's doing it right.

Debbie (Lexxiss) – "Ayurvedic cereal" is a new one for me. It looks yummy. Good luck with your brother's visit.

Beverlyjoy – Yay for all the performances and sane eating.

maryann - Kudos for a day turned around.

nationalparker – Sending supportive thoughts for big stuff in the air to juggle. Ouch for the extra load at work; hope you can find a way to tell the bosses that you can do XXX or YYY but not both - they choose. Stellar perspective, "I save pastry treats for special days when I choose what I want."

Beth (bethFromDayton) – Kudos for remembering how to sew with Double Kudos for the patience to teach your DD.

Tracey (Tracey on a journey) - Ouch for being attacked by 10 gummy bears, LOL. Neat that you have local strawberries at this time of year - our two week season was long ago.

ForMyGirls - Yep, Extra Kudos for finding your path when the day starts with a bad mood. [LMAO at the Capuchin monkey throwing the cuke because it wasn't fair pay - thanks for the link.]

3rdTimeLucky - Kudos for "Pilates done :-)"

Readers - day 5 Eat Slowly and Mindfully

How to Notice What You're Eating
Here are some tips to help you concentrate.

Focus intently on your food. Savor the taste of each bite, noting the flavor and texture of everything you eat.

Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), pg 80.

08-08-2013, 09:20 AM
Hi Coaches

The walk to the community centre and back is on the agenda today, as is the food planning on paper. The goal is to write it down and plan my day in advance. The other goal is to figure out how I can use the community cenre's pool.

I did *credit* step on the scale. As suspected, way up on the high end of the 250's -- actually a squeak under 260 at 259.9lbs. How I feel does show on the scale this time. I find, again, that stepping on the scale gives me the only real objective information to get focused and try try again.

Bye for now.

UPDATE:*credit* walked as planned and ate as planned. Neighbour brought me food TWICE today: 1st time=cookies solution->stored in freezer bag *credit* And this evening a plate with 6 things on it - will have for lunch tomorrow (samosa-like, kibbe, and some other thing that is flat with a paste of onion and something). She mentioned that it gies her great pleasure to share her Arabic food with us. They are celebrating the return of their 3 boys tonight who were with their uncle in Washington over the summer. She is very happy. I don't have to eat any of it. Just accept it graciously.

08-08-2013, 09:34 AM
Hi Coaches!

I woke up early and hit the deck running, getting dressed an putting on my super-duper work shoes before coffee was finished brewing. I have a full and busy day as my family arrives at dinner time. I've committed to cooking dinner at mom's which means it will be on MY plan. Lol Smoothie is finished and it's time to get my home chores done so I can go over and do moms. I must say I thoroughly enjoy and find daily gratitude for the energy and zest for life I've found through weightloss. By getting my smoothie in early I'm confident I'll get my exercise in, too, before I head to Denver for round two of errands. Credit.

BBE, thanks for enriching my life...Joe Green...that is news to me. I am totally amazed at the handing out of mixed greens. What a spectacular way to enjoy the concert and FREE! Credit for such an enriched day!

onebyone, credit for charging through all kinds of obligations and committing to facing the scale. One line you wrote really stood out to me, "I need a written plan…". I have found that the concept of the written plan that Dr. Beck teaches is a powerful tool for living life with the "constant unexpected". Through doing it every day and following it to the best of my ability I have found that it has gotten so much easier both with writing it AND with following it. Best wishes.

Beth(fromDayton), great job accomodating an OP meal while at the mall.

nationalparker, yay for a good eating plan and no snacking AND for a plan for your all day meeting. Some of the high peaks will probably be getting snow by the time you arrive. You are coming at the best time of year, for the park….all the elk activity is just incredible! We were at Estes this time last year and had the best time watching a guy with his harem (standoff included) right next to the Stanley hotel.

3rdTimeLucky, credit for recognizing that posting your intention for pilates here helps it to happen and credit for reporting back that it did.

Tracey(on a journey), yay for a scale edging downwards and for speaking up to your friend regarding the impromptu delivery of goodies.

maryann, yay for posting and turning your day around! I agree, the AA meeting sure does have a way of putting perspective back in life.

gardnerjoy, sorry to hear about your store closing. I admire them for trying yet it's just so difficult. PS had a piece of chix at WF yesterday….both DH and I commented how salty it was, especially since we don't eat out much anymore. . Kudos for another OP day.

ForMyGirls, so nice to hear that you could work your program despite a rotton start. Credit.

Beverlyjoy, kudos for the post trip check in. Best wishes for your performances!

My exercise will not happen unless I get up and do it. Have a great day, fellow coaches!

08-08-2013, 11:16 AM
Good Morning, Coaches.

I have to slip into work this morning to get things running smoothly for the first official day back on Monday. Food in MFP and maybe a walk on beautiful shore of Lake Tahoe for a family reunion tonite through the weekend. OP 90% on a very low cal day. I understand completely that the biggest hitch in my plans is standing in the kitchen with a small teaspoon looking for a "taste." My husband is always wondering, "Where do all our spoons go?" They are always dirty.

Just for today, I will not eat anything, standing in a kitchen with a teaspoon.

Wave to all.

08-08-2013, 12:02 PM
My ? mark for lunch yesterday turned into a meal at Whole Foods. Last night, I did carry-out from the closing nearby local food shop as planned, but it turned out that they closed their deli already so I ended up with a veggie sandwich on a "pretzel roll." As far as I can tell, a pretzel roll is salty bread. My calories were probably fine yesterday, but way too much sodium. Today should be better.

WI: +0.55 kg, Exercise: +330 0/1500 minutes for August, Food: 80%op, Read my Advantages and Responses: yes

nationalparker: I do have a Trader Joe's closer than Whole Foods, but I haven't looked much at their quick-to-prepare options. Any suggestions?

08-08-2013, 06:18 PM
Another incredible jazz concert last night (there has been a festival in town). Astonishingly skilled musicians, one of the tightest, most integrated ensembles I have ever heard and this endearingly humble stage presence that made you feel like you just happened upon a group of friends jamming together. Wow!

Some credits - had one of my week's indulgences sharing a piece of Jaffa slice with my partner before the concert and noticed that I got enjoyed the small piece every bit as much as I would have enjoyed a large slice! Kept up a steady pace when riding this morning rather than slackening off. Decided to eat lunch at home before going to a lunchtime meeting that was catered.

A cool side benefit - I had an idea yesterday that involves using some of the Beck techniques to manage other life challenges. My job has two components to it - one which is full of immediate deadlines and one which is very self-directed with no clear deadlines for completion. It is really hard to give priority to the self-directed part. So yesterday it occurred to me that I can make it part of my nightly food planning to work out when in the day that follows I will make time for that self-directed part of my work. Let's see how it goes.

And some cool news - down on the scale again yesterday morning :-)

Nationalparker - sorry to hear about your challenges in talking about possible move with your DH - well done for not resorting to food for comfort. Well done too for thinking through a plan for your work breakfast

Gardener joy - what a shame about about your favourite store closing! I hope you find a replacement soon

Maryann - good to hear your day turned around - you are very good at confronting your challenges head on. And you are so right on about the need to actually feel the crappy parts. And LOL re the missing teaspoons!

3TL - yay to using this board to commit to your exercise. I really struggle with doing my planned exercise - it brings out the belligerent 2 year old in me. I made myself a "But I just don't want to" response card that gets read a lot!

Tracey- well done for staying on track during a week where time got away from you. LOL re biting the gummi bears heads. And I love the phrase "diet bombed"

Lexxis - yay to resisting the second banana

Beth - well done for being on plan, especially with the need for a change to dinner plans

Onebyone - it was lovely to read your post today - it seems like you have managed to get a glimpse of life beyond all the pain you have been experiencing

BBE - OMG re the free green salad! And LOL re I even liked the Wagner :-)

08-08-2013, 07:21 PM
Evening everyone,

A brief one from me tonight. Not had the best of days but not the end of the world and could have been a lot worse. (Kudos for recognising that). Didn't sleep all that well last night so started the day very tired. Had a job interview so a little stressed. Went to the cinema with the kids and allowed for a small bag of sweets. Chicken salad no dressing for tea. But snacked a bit tonight. I would say I have been 75% OP.

I also haven't read the Beck book today and yesterday, or my cards. Defo a reminder that I need to do this every day.

But overall feeling positive still. Just missing DH who has been away for almost 2 weeks. Back next week. Not the easiest of times, with DS's broken leg. He is getting very frustrated, as am I, and older DS.

Hey ho. Tomorrow is another day...

08-08-2013, 09:20 PM
Hi all,

Today's been a 95% OP day with a stressful evening. I am not eating over it, so credit for that.

Nothing to report--just checking in. I'm going to check in on the new exercise thread, too.

Take care, all

08-08-2013, 09:58 PM
Not the greatest day for me ... thankful the weekend is on the horizon soon. Did well for the office breakfast ... so-so at lunch, but the tray of key lime pie called out to me, and I responded. Not with "I don't heaaarrrr you ..." but with "come to mama" ... and enjoyed a slice. I can't really say I savored it when you're sitting at a conference room table. But I tried to eat slowly and put my fork down between all bites. But the last bite did taste as good as the first, contrary to the three bites is the best.

Uneventful evening; stressed from work. Feel like all I want to do is sit here, journal and relax. DH is working tonight. Put on a Netflix documentary that stated that the CDC released the fact a few years ago that 400,000 Americans die each year from obesity-related causes. They were challenged and changed it to 365,000 (or something close to that) ... then were further challenged and changed it to 25,000. No idea if this is true, but if that IS true, that's interesting to me. I didn't research anything related to that.

Doing well with not grazing tonight. Could have prepared a more nutritious dinner, though. Carb-laden.

Hiking pants are tight again. It was April that they were fitting well. They're "ok" to wear, but a bit too form fitting on the rear.

GardnerJoy - I need to go look more at the prepped foods at Trader Joe's ... I typically don't buy foods that are prepped (I'm cheap, I think), but I know when at a hotel in LA and needed dinner, I went there and bought a chili lime chicken salad (not a mayo but a greens salad) and it was DELISH and filling. With black beans, corn, etc.

I'm a slug on the couch tonight. I like the idea of the exercise thread. And hope to be on that one on the weekend ...

And Bill - I LOVE the Joe Green line :) ha ha - never saw that one coming, either! Was that the tie in to green salads being handed out? to honor Verdi? I'm off to look up the day 40 enrich your life stuff because I think I missed what that is from, and it sounds wonderful. I need to pursue that. If it's a book, can you link? I just saw the Enrich your Sunrise book - was that it? Sorry for rambling.

08-09-2013, 06:12 AM
I've been struggling to stay on beck task-and it's been a couple of days since I've checked in. Belated thank yous to the folks who suggested the "No eating in the car" rule. With the goal of controlling my environment, I think my rule needs to be "all food must be transported in the trunk!" Now I need to focus on managing/making time. Including making this board part of my daily routine! I've been reading everyone's posts and am feeling really good about finding this group. I look forward to getting to know you all better and becoming a source of support! My goal is to check in later today with an updated plan for reviewing my advantage response cards. My current system (my phone alarm goes off at 7:25 and 2:45) is not working.

08-09-2013, 06:51 AM
Diet Coaches/Buddies – Did gym, CREDIT moi, where I bumped into my gym buddy who likes concerts. He fell for the 'Joe Green' line even though he knows enough opera that when I mentioned The Magic Flute he burst out singing, Papageno, Papageno, Papageno, LOL. Walked over to water our community garden and only harvested one cuke. Our tomatoes aren't doing well this year; the other gardens are dripping tomatoes - some left on the vine because there's too many. Walking also included the library where I picked up a book for DW.

Skipped evening snack, CREDIT moi, since I'd over snacked earlier - Ouch. We stayed out on the patio until fully dark just enjoying the evening.

onebyone – Kudos for putting those cookies in the freezer. My head spins at the thought of a constant source of good Arabic food.

Joy (gardenerjoy) – LOL that "a pretzel roll is salty bread."

Debbie (Lexxiss) – Cheering for "energy and zest."

maryann - LOL at the disappearing teaspoons. Kudos for not going out to buy more.

nationalparker – Ouch for key lime pie getting past your guard - might have been the memory of Florida calling. [Hadn't thought of the green salad being related to Verdi - maybe. day 40 Enrich Your Life comes from the 42 day plan in Beck's Pink book.]

Beth (bethFromDayton) – Always Kudos for facing stress without eating.

ForMyGirls - Major Kudos for enjoying a small Jaffa slice ( (Don't look if you're on a food plan, LOL.) Congrats on that scale going down.

3rdTimeLucky - Yep, Kudos indeed for recognizing your success even when not perfect. Ouch that one broken leg frustrates a whole family.

reesuh - LOL at "all food must be transported in the trunk!" - whatever it takes. Kudos for pursuing a way to get a daily reading of your Advantages Card since that's a big help.

Readers - day 5 Eat Slowly and Mindfully

How to Notice What You're Eating
Here are some tips to help you concentrate.

Train yourself to eat with some distractions. It's best to minimize distractions when you eat by refraining from reading, watching TV, or using the computer. While this is a desirable goal, I've found most people just won't do this long term. Even if your aren't engaging in one of these activities, you're bound to get distracted if you eat with other people and carry on a conversation.

Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), pgs 80-81.

08-09-2013, 07:53 AM
Hi everyone! I haven't been here in ages! I got the green book now and have been reading it and have liked it so far. Before I was using the pink book and weight watchers but I didn't like that as much.:)

08-09-2013, 09:39 AM
Ahhh - ha ha on the Day 40- I'm thinking it's a 40-day challenge or a 50-day challenge to every day enrich our lives and at the end see how your life is different! It just didn't click at ALL. A bit embarrassed but now thinking maybe this is a book I must write. :) Because I dream of being a writer, yet never take the time to write. More later...

08-09-2013, 09:42 AM
Evening coaches,

OK day today. Some credits - went shopping this evening and noticed before I left that the "now's my chance" track was running so reminded myself that that wasn't what we were therefore and all went well. Worked out this morning that doing my meditation and eating my breakfast slowly and mindfully was more important than starting work at the time I had set for myself as my start time!

Got off track with a friend who visited, with pastries in hand. Noticed that I was doing a thing where I was trying to justify having had them- why it wasn't really a lapse! Realising that is a thing I do. And that the "I had to eat it to be polite is really BS - I ate it because I wanted to and being polite was just my excuse. A good bit though was noticing that it seemed excessive to have a whole pastry - 4 weeks ago I would have scoffed it and thought "where's the rest" so apparently my expectations are shifting - which is good.

3TL - well done for taking the time to report in at the end of a long day. Parenting solo for 2 weeks is hard yakka, even without a broken leg in the family. You're doing great!

Beth - nice work not eating through your stress

National Parker - LOL on the "come to mama". Well done on eating so slowly and mindfully in a work setting though - I can imagine that being a bit tricky.

Reesuh - hello again - looking forward to hearing your new plan to make the card reading happen

BBE - yay for getting to the gym

VioletDolphin - nice to meet you!

08-09-2013, 09:50 AM
Hi coaches.... home sweet home. I am glad to be back home. My performances went well. It was good to see my grandkids too.

Now for the business of sane eating. I don't quite know how to start again. Maybe with reading the Beck Solution from the start. I don't know. I feel weary of this struggle that is always ongoing. It's been nearly 50 years I've been trying. So - I will get out my notebook and plan.

I've been coughing for a month via post nasal drip. Maybe at age 61 I've developed allergies. I've been treating it with OTC things. I guess it's time to get it checked out. I don't feel sick - which is good! Just coughing all day and night.

I'll be back later.

08-09-2013, 10:17 AM

I both cursed and thanked myself for starting another decluttering and then an exercise thread. Do I *really* need all this focus and do I relly need to check in here and to check in via email with someone too? Uh yeah. My Official Weighin has gone from the 259.9 yesterday morning to today's official 258.4. Already one walk, some planning, not perfect choices nor the optimum portions but the body, my body, responds. It is incredible really. My goal with those two threads are to keep those aspects of my program at the top of my head. Not buried and too easily shoved aside and forgotten. My self-priorities have been askew. I need to right myself and only I can do that. It helps when others are doing what I am doing too. It's why I haven't really ever left here. What for?

I've *credit* emailed my foodplan to my buddy, *credit* posted here and committed my exercise and my decluttering goals for the day. If I don't visit the garden today due to rain, I am visiting a local art gallery that's been on my to-do list since I moved here. Time to go see it and get inspired.

Have a good Friday.

08-09-2013, 11:14 AM
We spent ninety minutes in a plumbing supply store, but the end result is going to be good when all the bits and pieces show up -- filtered water from a tap in the kitchen.

I made a good choice during our planned lunch out and, otherwise, was completely on my plan. Yay! I'm feeling like I'm back to my new normal and that feels good.

WI: +0.15 kg, Exercise: +65 395/1500 minutes for August, Food: 100%op, Read my Advantages and Responses: yes

onebyone: Nodding with "Do I *really* need all this focus and do I really need to check in here and to check in via email with someone too?" I think one of the most important things I got from Beck was this awareness that it takes an astounding amount of structure to get myself to do what I claim I want to do, whether it's lose weight or write more or fix up my house. Now that I've accepted it, it's become one of the first things I ask myself when I start something new -- okay, what structures can I set up to make this work? Good for you for setting up those two threads to help yourself.

08-09-2013, 01:25 PM
Hi Coaches!

A very brief check next few days will be jam packed and "choices" of restaurants will be 100% out of my control as my brother/spouse are here for mom's 92nd BD. What is in my control are the choices at each individual meal.
I've reread Day 30 "stay in Control When Eating Out." I find I do so much better returning to OP when I stay as close as I can "to my plan" when eating out. credit. Last night dinner worked perfectly. As I was at WhFoods shopping (and planning) at the same time I made great decisions leaning towards a simplified, yet enjoyable meal, focused on healthy. credit

We're leaving here main goal pre trip is getting my exercise in. credit.

08-09-2013, 02:07 PM
Good luck, Lexxiss - enjoy the celebration, but probably not a grand idea to take the vitamix to a restaurant for your green smoothie :) Just kidding - I'm still wowed that you took it on a trip and that I never thought to bring my small immersion blender that I use.

I'm struggling today. Wanted lunch at 9:30. Ate it at 11. I think it was the combination that I had it with me, wasn't driving home to prep something, and had made light chicken salad, but had bought fresh rolls and wanted to try them - honey wheat. Sad to report that they were mediocre at best. Drove home and took pooch for a quick walk, and spent time with the pets.

I think I should restart the Beck book. A month until my birthday, give or take, and there was a skirt that I own that is most definitely 40s style that I would love to wear. I suspect that it won't get worn this year because for me to cram myself in it, i'd look like a tabloid photo of someone known for tabloid photos mainly.

Will do the marketing this evening and get us set up for healthy meals.

08-09-2013, 04:42 PM
Nationalparker I hate when that happens - when you think sth is gonna be really yummy and it's often not at all but a real disappointment. That actually stopped me choosing a piece of cake a couple of weeks back. It looked good, but I convinced myself it wouldn't meet expectations so would be a waste of calories. It did the trick!

Good day here. Was eating out at lunch with my folks. Chose yet another chicken salad with just a little balsamic. It was yummy but I ate all the chicken and left half the salad as I was full. I am going to go do 20 minutes of exercise on my swiss ball with my weights - some upper body stuff. Before allowing myself to collapse on the sofa with my planned pineapple and low cal white chocolate dessert...

08-10-2013, 12:43 AM
Hmmm... doing better here, worse there.... I walked my 45 minutes plus then did the stop/start/stop walking in a gallery looking at the art. Then I shopped at a big grocery store=walking for sure. But I bougt extra food I didn't plan, jsut wanted, both as a reward for my walking and a reward for allowingmsyelf to get to that gallery. I have a terrible habit of self-denial of things that I want/would make me happy. That I both walked AND went to the gallery was almost too much. In fact, I walked then thought "I'll go to the gallery another day" even though I was right there. I had to use th bathroom so went into the gallery to discover today was FREE admission day. Hello? I had to go in! And it was AWESOME. The abstracts were vibrating with 60+ year old colour. Wow. Apparently the one I enjoyed the most is alos the one "the kids love the best". Figures. Anyway, came home ate dinner and then ate more--I had the stuff the neighbour brought over yesterday. 6 samples of different stuff DH won't touch it but I, as usual, want to try everything. It's gone now. Cookies remain frozen so this is good. SO, to sum it up:

I walked today
I went to the gallery today
I had lunch but changed my plan
I had dinner but added food not on my plan

Tomorrow we go to Wonderland amusement park. Free funnel cake coupon. I'm on the fence on this. The only advice I got from guild members this morning when I told them of the free rides and the free funnel cake was "don't eat the cake before you go on the big roller coasters." Sage advice.

Have a good night.

08-10-2013, 07:46 AM
Diet Coaches/Buddies – DW is happy because a full inch of rain fell. But it meant eating dinner inside; I hate to waste a single summer day. Walked when the rain stopped, CREDIT moi, to include a section where young folks hang out after work. There was a lot of ice cream going down, LOL.

Eating was OK - CREDIT moi. Snacks remain larger than planned.

onebyone – A day visiting a new art gallery is a good day. Kudos that cookies remain frozen.

Joy (gardenerjoy) – Congrats for choosing your water filter plumbing. Do you now install it yourselves?

Debbie (Lexxiss) – Happy Birthday to your mom. Hope the family visit continues to be pleasant.

Beverlyjoy – Yep, it's ongoing. Like the other stuff in life. Fortunately, we're ongoing too.

nationalparker – Sign me up to buy your book about 50 days to enrich your life. Particularly for the part that measures how it's different since that part seems pretty subjective. LOL at looking like a tabloid photo.

VioletDolphin83 – Glad you're liking the Green Book. What are your two eating plans now?

ForMyGirls - Dual Kudos: one for noticing the track, "now's my chance" and the other for recognizing that you were rationalizing about the gift pastries.

3rdTimeLucky - Neat strategy to convince yourself that the cake won't meet expectations.

Readers - day 5 Eat Slowly and Mindfully

How to Notice What You're Eating
Here are some tips to help you concentrate.

...It's best to minimize distractions
when you eat, but ultimately you'll need learn the skill of eating mindfully
.......even if you're distracted.

Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), pg 81.

08-10-2013, 09:22 AM
Evening coaches, 99%OP today. Only thing I didn't do was stretch. Stretching is so boring!!!!! But I will do it tomorrow :-)

Some credits - chose not to "round up" my serve of yoghurt! Thought to have my afternoon snack before going grocery shopping so I wouldn't be hungry while I was there. Declined an invitation for an outing because doing my fortnight meal planning and shopping list writing was important. I had a bit of a sore back this morning so opted to go for a walk rather than riding, instead of using it as an excuse not to exercise!

A random cool thing - my partner made jam (well technically marmalade) with our glut of lemons today. He has always wanted to make home made jam and was so thrilled. It was just lovely to watch his delight. Bread maker is set to go so I am really looking forward to a brekkie of home-baked bread and home made jam :-)

Beverlyjoy - ouch for that feeling of "I don't know where to start again" - but as it turns out you do because here you are, checking in and sitting down to plan! Well done for not letting the weariness defeat you.

Onebyone - it really warms my heart to read your posts. Having not known you at all before your brother's passing it looks like the most magical transformation to see someone emerge from such raw pain and start to live again. Loved the favourite painting being "the one the kids like best"

Gardenerjoy - what a right on observation - to approach all new things with a "what structures do I need in place to make this work" I shall use that!

Lexxis - credit to you for thinking ahead about the challenges you will be facing

Nationalparker - ouch on the disappointing rolls! Love to hear more of a description of the '40's skirt :-)

3TL - love your "it will just be a disappointment" strategy for avoiding cake consumption. Shall have to try that!

BBE - credit to you for getting out and walking in the gap in the rain.

08-10-2013, 09:32 AM

Heading out to the amusement park. By the time your read this I may, or may not, have ridden my first roller coaster. Check in with you guys later!

08-10-2013, 10:24 AM
Hi Coaches!

Another brief check in....I'm awaiting the call saying "we're ready" to drive over to Vail, a drive I've made hundreds of times when we head over to our pool spot.

So 3 meals down and 3 to go before the brothers leave. Yesterday went well, foodwise. Their lunch choice was tokyojoes where I chose the healthiest item on the menu, lettuce wraps with grilled tofu. Dinner was at our local BuffaloBar, where mom and I split a buffaloburger with FF. I ordered a side salad, in addition. I ate all the fries plus 1 onion ring yet felt good about the choice since lunch was light. credit. I've pledged to get my exercise in before we leave so I'd best be going.

nationalparker, :lol: I did not bring the vitamix but DID bring my own dressing AND coffee creamer, just in case DH and I decided on coffee.

My thoughts this morning are centered on just how important and necessary it is to think things out ahead of time when eating out. It's made it so much easier for me this time around.

08-10-2013, 11:45 AM
Enjoyed last night with DH as it was the first time we spent together in two weeks. Made a chicken enchilada casserole with black beans, onions, green chiles, and forgot the corn ... it turned out delish. It'd been years since I made it. Was tired of battling corn tortillas that disintegrated when I was rolling them.

Watched The Sapphires movie that each of us rented from RedBox; great minds :) ...

Today we'll celebrate a personal anniversary though not the main wedding one. Not sure of the plans yet; they've ranged from nice dinner out to bowling. The latter seems like I'll move that to next weekend, though...

I did bring home two slices of cake from Publix down at home to enjoy for our anniversary and we split one last night - it turned out to be about 4-5 forkfuls each, and scrumptious. Nice treat. And being from Florida, I can't just go out for more here. I have told myself that the cakes here don't compare (like you, 3timeLucky!) and don't bother.

ForMyGirls - the skirt is white, so I'm not sure why I bought that to START with - the great white hope for me was always fitting INTO something white and having it look good ... the back has a (oh, i wish i knew what to call it) not quite a kick pleat but something like that and it looks really good with a particular black top I have... but only when it's not TIGHT TIGHT TIGHT. I put it on for our anniversary two years ago and DH said Oh, I'm not dressing up THAT MUCH. I should have said well, I am, since that's the last time it fit enough to wear in public ha!

Off to the post office to mail a nephew a sheet of quarters and pennies to use in those machines that create the penny souvenirs - he's traveling to Disney next week and this way he has his own to do whenever he wants. Silly to send but he'll feel "rich".

08-10-2013, 12:13 PM
Just checking in to try and establish a new routine. New plan is to focus on Beck-Tasks (including support group) between 7:30 and 8am (just after son goes to school) and 7:30 and 8pm (Just after son goes to bed). Excited about getting my routine down and continuing to move forward in the program! A large wooden turtle sits at our table to remind me to eat slowly.

08-10-2013, 01:31 PM
The scale's moving in the wrong direction. I might need to tweak my plan, which is probably too generous, but I was losing at the beginning of the month so I was hopeful that the current plan would work for awhile. I'm going to wait until Monday to see what the scale does over the weekend.

WI: +0.15 kg, Exercise: +40 435/1500 minutes for August, Food: 80%op, Read my Advantages and Responses: yes

BillBlueEyes: We have a plumber we like so that's one thing we don't do ourselves, although DH will certainly hover so that he has a complete understanding of the process and then will explain it all to me after the plumber leaves. I nod and smile.

ForMyGirls: These days I stretch while watching something on Netflix. I "should" use one of many yoga DVDs and get all calm and stuff, but, yeah, boring. Your homemade bread and marmalade sounds like a heavenly breakfast.

reesuh: great job scheduling time for the Beck work -- love the turtle!

08-11-2013, 06:15 AM
Diet Coaches/Buddies – Exercise, CREDIT moi, was a walk around Salem, Massachusetts and its stellar museum, The Peabody Essex Museum. It was our first time to this museum in decades. It reminds me that I need to get a bigger house so that I can buy and display several ship mastheads ( in the living room, LOL.

Lunch was an Italian sausage from the street fair - not a very food plan friendly meal, but one that DW and I indulge in once every few years. We had gazpacho for dinner so that kinda balanced.

onebyone – Hoping that you did ride that roller coaster.

Joy (gardenerjoy) – Ouch for scale jiggle.

Debbie (Lexxiss) – Neat that thinking ahead helps when eating out. Thought of you yesterday when monitoring the miles-per-gallon display on our hybrid. If I reset the trip counter at the peak of the Continental Divide, I could watch my car get zillions of mpg as I coasted down the Rockies, LOL.

nationalparker – Yay for enjoying a cake treat that can't be replicated. LOL that your nephew will feel 'rich.'

ForMyGirls - Drooling over your home-made and home-baked brekkie. Do you grow your own lemons?

reesuh - Love the notion of a large wooden turtle to remind you to eat slowly.

Readers - day 5 Eat Slowly and Mindfully

How to Notice What You're Eating
Here are some tips to help you concentrate.

Try eating without distractions for just a few meals until you really master the skills of eating slowly and fully noticing what you eat. Then incorporate these skills into your normal eating conditions. Whenever you find that you've eaten too quickly or mindlessly, try to eat the next meal without distractions to sharpen your skills.

Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), pg 81.

Tracey on a journey
08-11-2013, 08:12 AM
Hello Coaches,
A couple of good days. The wine got broken into last night - I really should just plan for that on Saturday suppers. Didn't get as much exercise in yesterday as I had hoped - DH and I looked at 5th wheels all day yesterday and think we've found one we want to buy so didn't get time for a workout. I'll get a bit of one today making bread (I'm my own 'automatic bread maker').

BBE - I've always wanted to visit Salem (the witch trials and all). Is it very touristy or is there some history preserved there too? You Americans do a fantastic job with national parks. DH and I loved a trip to Philadelphia and Gettysburg after watching Paul Giamatti play VP Adams and after reading Killer Angels. A side trip to Eastern State Penitentiary was very cool.

08-11-2013, 08:53 AM
VioletDolphin83 – Glad you're liking the Green Book. What are your two eating plans now?

Don't know about that part yet in the book. I'm up to task 8 in the Get Ready to Lose section. So far there are a few differences between the pink book and the green book. I had a look at the blog on the Beck diet solution website and it pointed where I went wrong with the advantages list. Can't wait to start losing weight. :)

08-11-2013, 09:33 AM
Hi Coaches!

One meal to go, and although I'll be sad to see my brothers go, I will be happy to return to my Beck style, planned meals. I made good choices yesterday with both lunch and dinner. credit. I delved into the pile of cookies at moms yet my mind kept reminding me I "could" stop and I did. I did accomplish my planned exercise at home before we left and we had lots of spontaneous exercise including a hike through the BettyFord gardens, which I learned is the highest botanical garden in the world at 8200'.

Today we head to brunch. I am food weary and my goal is to make good choices and not to overeat. My aggravation at this club is that the salad selections could be far better. Many times the salad is wilty and today I'm not going to "pretend" and eat it if it's not fresh.

BBE, I would love to ship you the mast we still have sitting in our yard in a smaller boat, which might possibly fit in the house you have. Yay for gazpacho on the patio. It was my choice for lunch yesterday....the healthiest item I could find on the extensive (and expensive) Vailmenu. ($10 for a very small bowl)

08-11-2013, 09:40 AM
Bugger, bugger, bugger - just accidentally deleted by whole post. Here we go again:

Excellent day - 100%OP (even the boring stretches) extra proud for not having Icecream when rest of the family were and not snacking on bacon I was cooking to put into a lunchtime salad for tomorrow (is there anything more "eat me now" than just cooked bacon? Was inspired by One by One's declutter discussion and tidied up some spaes that have been bugging me for months. Rewarded myself by printing some photos for some frames I found along the way.

One by one - looking forward to hearing about the rollercoasters!

Lexis - great to hear the planning ahead paid off

National Parker - the skirt sounds lovely! Here's to it fitting next year if you're not there in time this year.

Reesuh - well done for working out where to find the time to do your Beck tasks. I found that bit pretty daunting at first as I think I am pretty time poor - but now that I am in the groove I am finding I have more spare time than before I was making time for Beck stuff.

Gardener joy - your plumber tale made me think of a sign I once saw that said "$200 we fix your car; $500 you watch us fix your car; $1000 you help us fix your car"

BBE - we rent our home but are lucky to have two established lemon trees with masses of fruit. There are some fruit trees too, but last years crop was full of worms - we only moved in towards the end of summer so hoping that we can do some spraying in time to hopefully get some fruit off them too (peaches, apricots and apples - yum). My partner is a repressed farmer so what with chooks, big vegie beds and fruit trees and his enthusiasm we're eating very well!

Tracey - LOL on the being your own automatic bread maker - I handmade bread once and yeah - it is quite a workout!

VioletDolphin - it is tricky the "wait to start dieting" thing isn't it? I did like that when I finally got to that point I had changes so many habits that it was like "oh - actually this dieting business is Ok - it's just kinda like normal!"

Thinking of you Bunnababy and hope you're getting through your work days OK.

08-11-2013, 10:47 AM
Ahhh... another gorgeous weekend morning here. Warm and sunny. Slow so far, but was up way too late for me last night - another 2 a.m. night (I HATE the days when DH is transitioning back from sleeping days to sleeping nights - I allow them to affect me way too much.) I need more sleep that I've been getting.

We went to see Twenty Feet From Stardom and I LOVED it. Realized we'd seen one of the phenomenal singers when we saw Chris Botti. It started "clicking" at that point - Ohh! :) If anyone loves music, I'd suggest catching it on the big screen (documentary style movie).

Dinner was leftovers and they were delish, and today's dinner will be the dinner out - we were way too late last night to go out after the movie and mall walking to stores I've not been to in years, like Williams Sonoma, etc. I get frustrated at all simple things that I cannot afford (gorgeous olivewood spoon, $18, etc.) so don't set myself up for longing because I have what I need.

I set up a pallat in the backyard with shepherds hooks and lanterns, candles, pile of blankets on a tarp ... surprised DH with it and we lay out there stargazing and talking for several hours before coming in to bed. We could hear the coyote vocalizing and saw one shooting star. Tonight with the meteor shower would be the time to try it.

Today, yard work and landscaping are on the agenda. I've been very lazy here lately with it and not sure what the issue is. Increased weight making me think it's harder?

Aiming to catch up on personals tonight... great day, all!

08-11-2013, 11:07 AM

We spent a great day at the amusement park yesterday. I did ride a roller coaster. One rollercoaster. I did the Backlot something coaster. DH said "Look just try this one. It's a really small one. Look it just goes over the rails and tours around a bit." And then, after assuring myself that I guess my BP is under control with my meds (it's always high normal even with med) and that well the chances I won't just drop dead in my tracks like my brother just did (sigh) probably won't happen, well ok. I'll go. And so we went on an INTENSE little ride that is HIDDEN from view. My eyes were closed the whole time. LOL It didn't turn me off roller coasters. I got jolted in the neck though and the shoulder. DH said he was too, and in the other coaster he did before the one with me. I saw his legs kicking like a baby's legs when the coaster ride went by and he was inverted, after two corkscrews truns right before that. Part of the amusment park is the physical challenge: eat too much, walk too miuch, ride too much, throw up, get queasy, all part of the thing. And I had the funnel cake.FREE with our picnic package. Wow. what hideous thing! I ate 3/4 of it though and I am done for the rest of my life with that one.

What i LOVED were the water rides. We did a log ride with giant splash, witting at the front of the car and we got the most soaked you can get. Then I amde DH go again. I could have gone again after that. I was wringing water out of my hat and had wet shoes until we came home. Peopl were pinting and laughing at us. It made me laugh. We did a lazy river ride too where DH got even wetter. He picked, by chance, the seat that got the random geyser shots more than anyone else.

Becksters, I think I want to go to a water park!

We did walk alot. My est. is 2-3 hours of solid walking. It's a big place.

I don't know where my Beck How to eat at a buffet" knowledge went. It was like I only knew how to do a buffet one way somehow. But the foods were not what I expected as a "buffet". It was weird. Giant pile of white hotdog and hambirg buns. A hot covered table of hotdogs, hamburger patties, chicken patties, tofu dogs and tofu/veg heat patty. Lettuce salad, coleslaw and mac and cheese, pickle slices. Weird. My brian went: on make a hotdog and burger-get buns-get mac-get lettuce, for burgers... Afterwards I ent back for another hotdog, with bun. And then once home I thought OMG you didn't have to have the bun! Truely the thought never came to my mind when I was there. I have been off a real plan for a while for this to happen, to so completely revert to this. Wow.

Better go. Will be back later.

08-11-2013, 11:53 AM
The scale is still moving the wrong direction. I think I'll get out my kitchen scale today so I can have a better sense of what I'm doing and what I can change.

WI: +0.15 kg, Exercise: +30 465/1500 minutes for August, Food: 80%op, Read my Advantages and Responses: yes

08-11-2013, 12:41 PM
Good morning, Coaches.

Tried to catch up on posts then got overwhelmed. It is funny how this thread moves in cycles between scarcity and plenty. I enjoy how it is constantly changing, but for now, I have to skip over some days and just post. Today is my wedding anniversary —12 years. Happy to wake up to our lovely little family. As J.K. Rowling said, "All is well." I have been traveling and eating for three days. We had two family reunions and a party thrown for me by my college friends in celebration of my MFA in Creative Writing graduation. All in all, I have a feeling of abundance to have so many good people in my life. Food was lots of sweets but I didn't make myself sick as I have in the past. Weight is three pounds above ticker but I know most of that will disappear in a few days. Off to the market to expend the necessary energy referred to by gardenerjoy — that which is required to reach my goals.

Wave to all.

08-11-2013, 05:02 PM
Ditto Maryann. Have read the posts but not got time for personals. I've missed a couple of days and it's been busy on here (which is great). Had an okay couple of days. Abs very sore from my weekly personal training session yesterday :-) Am looking forward to the week ahead. I will check in tomorrow and try to keep on top of the posts!

Have a good week all.

08-11-2013, 10:29 PM
Hi all--

Ditto on the idea that it's so hard to catch up! DH and I went to spend the weekend with BFF--today is her birthday. I probably won't see her again for 2 months--when she'll come visit for my birthday.

Food--well food Friday, even traveling, was really good. Saturday and today, well, totally off plan, but not as much as I would have eaten a year ago, so that is progress.

Even though some of the food was off plan, we had a great time making it--BFF, another good friend, and I did all the cooking for her birthday dinner, with some observing of the grilling by BFF's uncle. (BFF does the grilling--her specialty). The original plan had been for BFF's mom to have us all to her house, but she fell and broke her arm about 10 days ago, so that changed the plan. The day was a total success, and was a great blend of people (BFF's mom & stepdad, stepdad's sister, BFF's brother & girlfriend, as well as DH and me, BFF, and our other friend) Lots of conversation, laughter, and then a few games, all of which DH won.

I'm heading for an early bed tonight--not even doing all my planning for next week--I have plans for tomorrow evening, so grocery shopping will have to wait until Tuesday after work. I do know what we're eating tomorrow, though.

No exercise this weekend, except for cleaning BFF's garage (long story) (and we'll go back to working on ours next weekend).

08-12-2013, 12:12 AM
Just stopping in to say hello to my coaches! No one has replaced you, and I am back in a tennis shoe after surgery. Still can't exercise, but I have done a few very small walks up here at the lake this weekend. My foot is very tender still (almost 3 and a half weeks since surgery), but I have high hopes for a full recovery. The podiatrist said he will "turn me loose" (whatever that means.....LOL!) at 6-8 weeks. I hope that means exercise. At my 3 week check (this past Thursday), he said the x-ray shows my foot is about 70% healed. (They had to break the bones to fix them; hence the pain and tenderness now.)

Anyway, enough about my foot!!! I still keep all of you in my thoughts and prayers and check in periodically. I hope to revisit the pink book as I start over (yet again!!!) on this journey to good health and fitness. I hope I want to exercise as much when I am allowed to as I do right now while I can't!!! I am committed to giving it another go once my foot is healed. Since I am about halfway there, I am planning to begin watching my food intake again much more closely and revisit all of my Beck strategies. I also need to set up a regular workout schedule with my trainer once the kids are back in school (August 21st). I feel afraid to make the commitment to the trainer, because he is "all business," but I know that it is a necessary step I will have to take to get back into shape, so I am hereby committing to making the phone call soon; hopefully this week or next!

Please send me some very powerful :dust: and any positive vibes you have to share!!! I need all the help and support I can get!!!

Waving hello :wave: to all of my old coaches and sending a warm :welcome3: to all the newcomers!!! We can do this together, so let's all huddle up :grouphug: and do this as a TEAM!!! :D

08-12-2013, 07:57 AM
Diet Coaches/Buddies – Such nice weather for walking! Did three walks, CREDIT moi. Everything is maximum summer lush. We picked our first HUGE tomato from our community garden. Hope it becomes lunch today.

Planned meals were right on target, CREDIT moi, but snacking remained higher than planned - Ouch. I've got a bunch of stuff to get done today; hope to work through the list rather than snack about not doing it.

onebyone – Now you've reminded me that it's been years since I've done a water park; I just love them. I need to remember that I can go even though I no longer have young kids as an excuse.

Joy (gardenerjoy) – If the kitchen scale is what it takes then Yay for the kitchen scale.

Debbie (Lexxiss) – Can't think of anything less appealing than a 'wilty' salad - Kudos for digging in, anyway.

maryann - Happy Anniversary - a dozen years and still going. Love the thought, "All is well."

nationalparker – We have one item from Williams Sonoma - a large lasagna pan of sturdy aluminum that DW loves. Paid dearly for it.

VioletDolphin83 – Sounds like you're plugging away on that Green Book.

Beth (bethFromDayton) – That's a lot of food to have to work through. I'd love to have a friend who would help me clean my basement.

IBelieveInMe2 – Great to hear that you've got progress on the foot. Sending best supportive thoughts to getting back on track with exercise.

Tracey (Tracey on a journey) - Good luck buying that 5th wheel; is that for camping? [Yep, Salem has some beautifully restored properties. The Witch Trial stuff is over-the-top promoted; we've seen it once some decades ago so don't need to revisit. It's a frightening bit of American history.]

ForMyGirls - Monster Kudos for avoiding bacon while cooking it - yep, it just screams, "Eat me." Your home 'farming' sounds like fun.

3rdTimeLucky - Yay for busy and Yay for sore from working out.

Readers - day 5 Eat Slowly and Mindfully

How to Notice What You're Eating
Here are some tips to help you concentrate.

solve problems
It can be difficult to eat slowly and mindfully when you have a lot of responsibilities to fulfill. Here are some suggestions for some specific difficulties (ask a friend for help with other problems).
The Kids. There are lots of nice things about family life, but eating in a relaxing atmosphere is often not one of them. It's easy to lose track of what you're eating and how you're eating when you have to pay attention to small children. Some of the dieters I work with alternate supervision with their spouses or partners. You might want to try this strategy, too.

Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), pg 81.

08-12-2013, 08:41 AM
Aagh - feeling exhausted by it all tonight. Was a non-stop day that ended with a music concert for my kids which had a spread of munchies at the end. A really cold day and I was at my office, which has pretty inadequate heating and my back was quite sore so it just feels like it has been hard work all day. But if I stop for a moment and think about the isn't fairs - it isn't fair that some people are alone in the world and struggling to survive while I have children to adore who have the opportunity to play music. And it isn't fair for some people that they don't have a job or work long hard days and something they hate, while I get to spend my days doing things I love (even if it is in a cold office!) so - that has helped.

Some credits: said "no thanks" to a mid morning coffee despite the response in my head being "oh man that would be nice". 100% OP. worked out that I can alter my exercise plan for the morning to walk around the house for 15 mins instead of doing the exercise bike (which I think is aggravating my back) and then use the leftover time for some extra back stretches. I have really cemented this eating sitting down and mindfully thing. I am doing it absolutely every time.

Nationalparker - your stargazing backyard surprise sounds just gorgeous - what a lucky fella your DH is

One by one - I loved your delight in the water rides!

Gardener joy - nice work in thinking to get out the kitchen scales.

Maryann - happy anniversary!

3TL - yay to you for making time to post despite being busy

Beth - well done for noticing the difference between how you eat "off plan" now and what you would have done a year ago

I believe in me 2 - LOL on the "hope I want to exercise this much when I'm allowed to". Whole pile of will power dust on it's way to Ohio now. It's special red dust from Central Australia - hangs on like nobody's business so I reckon that trainer will be booked before you know it.

BBE - so jealous on the tomato! Even our fwrmer's markets here have run out of anything with flavour - my farmer boy has our seedlings started in a special frost protected temperature controlled kit so hopefully we'll get an early crop.

Night all - mood is much improved for checking in with you all.

08-12-2013, 09:31 AM
Hi Coaches!

Another brief check in (important) before I head to work. The bros are gone and I did quite well at brunch. Resisted lots...watched others eat mass quantities and left satisfied. I made a plan to get back on track right away and followed my plan last evening. I recognize the "after effect" of events so the sooner I get right back to a more strict plan the better. I accept that my body likes to gain. Off to do my morning exercises before work. credit.

08-12-2013, 11:02 AM
The scale turned around. I enjoyed using my kitchen scale and it did help me keep the serving sizes in check. I'll keep doing that today.

WI: -0.4 kg, Exercise: +30 495/1500 minutes for August, Food: 100%op, Read my Advantages and Responses: yes

08-12-2013, 11:46 AM
Good morning! Here I am checking in to say that I've gone over my Advantages Response Card. With regards to Task 7: Arrange your environment, the main change I need to make is to keep cashews OUT of the house: for now, at least. (My son loves them, so at some point I'm going to need to figure out a way to bring them back in). Task 9 is an exercise plan. I knew this would be coming, so a couple of weeks back I joined a local fitness facility that focuses on group classes. My favorite is the body pump class and my current plan is to attend that class on Mon, Weds and Fri. Today's class is in 45 minutes, so I best get ready!

08-12-2013, 12:16 PM
Good morning, Coaches.

End of my summer vacation today. I am back to the office and it will be very busy. I have some anxiety. The school district in all its wisdom hired another "me" and assigned her to my school without telling my principal or asking me to apply for the position. This person will be carrying out the district agenda and not our programs. My boss is very supportive but in the end he can not pay for an extra position. I will either have to apply with the district and be their handmaiden or find another position. I know he will want me to stay at our school but maybe it is finally (after 17 years) time to move on.

This makes me very hungry and nothing is changing until June!!!!! Do I have to be hungry till June?

I read something yesterday. One of the ways my life will be measured is by how graciously I have let go of things no longer meant for me. I look back at my life and the scariest times were gateways to my greatest gifts: the psych ward for suicide attempts leading to getting sober; a teacher/parent conflict that drove me to a brand new school where I met my wonderful husband; the most challenging class in 24 years of teaching convincing me to get my MFA.

So why do I question my God's larger plan for me? Because I am a control freak who refuses to control one of the few things really under her power — what she puts in her mouth. The paradox reels the mind.

What will bring me peace is what always brings me peace. Binding myself to my best rules of conduct: refusing to allow myself excuses for bad behavior; making a food plan and sticking to it, forgiving myself and others; laughing at every opportunity; hugging my boys with wild abandon. By consenting to be bound, I will be free.

Long winded, but it made me feel better. Best to Reesuh. I love Tucson. I spent many days hiking in your beautiful mountains ranges.

08-12-2013, 02:18 PM
I just wanted to pop in quickly to say thanks to everyone who writes such wonderful, long and short, posts in this thread. It makes me realize that, despite falling off the Beck buick or whatever, I can climb back on and be supported. In a PM on another topic, ForMyGirls addressed something to me that made me think. Was I following Beck's and was the program not working? No and who knows because I didn't give it enough of a shot. I'm following whatever suited me at the moment and clearly NOTHING was going to work with that method. So ... out came the Beck's book this morning and read a little and it's going to be more a part of my day as I deserve it, not that I'm punishing myself by redoing homework. Credit.

Lunch was a bit heavier than I had initially planned, so removing the bun with the turkey burger tonight will even that out. Wondering why I always need some cute number to go along with my goals? 30 days until my birthday, 101 until December starts, etc. I always am counting thru to something but never reaching that ending point of, "okay, I got HERE, and now to work toward THAT." Will work on that. Work is picking up heavy now and the stress is increasing incrementally.

Maryann - I feel for you with the newcomer at your work ... how insightful for you to realize the good things that come after things you think are really trying you.

Lexxiss - May I hold onto your phrase "resisted lots... left satisfied."

ForMyGirls - Great of you to think of your thankfulness when faced with situations that are less than ideal. I'm working on that, too.

GardenerJoy - I, too, need to bring my food scale down from the top of the fridge and use it - potatoes are a culprit, as is chicken. I count potato as less and meat as more :) a spudlover.

Bill - Not topic-related, but want to say a heartfelt thank you for ensuring the positivity and continuity of this thread that I enjoy checking in on, even on days that I have nothing positive to report. Muchas gracias.

08-12-2013, 03:41 PM
Hi Coaches

maryann wrote: What will bring me peace is what always brings me peace. Binding myself to my best rules of conduct: refusing to allow myself excuses for bad behavior; making a food plan and sticking to it, forgiving myself and others; laughing at every opportunity; hugging my boys with wild abandon. By consenting to be bound, I will be free. This knocked me upside the head. It feel so sane and shows me how faulty my thinking is right now. Thanks for the reminder that contains within it a plan. All the truths I have ever found in life are indeed encased in paradox.

Food today is all wrong. DH is bringing really crap food into the house like he used to pre-Diabetes diagnosis. I don't know why. I wonder if it's a reaction to my brother's death, to just simply dropping dead? His boss told me at the company picnic that he knows f at least 3 other men who did just what my brother did: drop dead in an instant. It's not something I ever associate with women -- but I suspect that that is a total fallacy. It probably happens just as frequently. i remmebr reading that women's heart disease is more deadly than men's as it is often not diagnosed at all. hard to believe that in 2013 this disease can still be such a mystery.

Ok, I'm off to create a written foodplan. I can act on it by buying y supplies when DH gets paid on the 15th. I can do what I can with what I have starting at my next meal. *credit* and I did walk my walk yesterday at a new mall, plus opting to walk to check out another store across the street and around the corner and then walking back to the car. That was good. Today I have been completely inactive. I will change that with the wii walkout game.

Bye for now.

08-12-2013, 06:00 PM
Hello everyone,
I too am drawn back to all the wonderful support of this site.
Thank you all for being here.
I realize I need so much help, I can find many things here and I just need to understand that it is okay to need help and ask for it. I will try to work on that. (very confusing to me) I think I sometimes practice avoidance, if I don't think about something I don't have to acknowledge it.

Today I walked for an hour and I have eaten well for today.

Have a great day


08-12-2013, 10:32 PM
Hi all,

Today was OP food and exercise wise, so I feel good about that. I didn't plan this week's meals last night, but it turned out that I had time to go to the grocery store after all. So, I planned the week's meals while shopping. I feel pretty good about the week's plan.

I did have a surprise 'twinge of temptation' today when there were cookies on the receptionist's desk at work when I walked in and then cake on the table next to the printer. I was surprised to even have a faint "hmm...I could"--I haven't had that at work in a long time. I did not give in to it, however, although I admit to being relieved when the cookies were gone! I think giving in to temptation this weekend strengthened my giving in muscle--and now I have to work that resistance muscle back up to strength again.

I feel as if I follow Beck when it's easy--and Beck has helped me so much in the daily routine--but I ignore what I know I need to do when I travel or go to parties. That has to change--especially since I'm leaving Sunday for a week in California (can't wait to see DS, and my brother, and my nephew, and the many other family members who will be attending my nephew's bar mitzvah).

I have response cards for parties--but I don't re-read them over and over in the days leading up to a party or re-read them during the party when I need to. I can't get the results I want unless I improve that.

08-13-2013, 04:30 AM
Hi coaches!:)
Today I'll be starting on stage 1. I'm a lot more determined than any of my previous efforts at weightloss. I've talked to my husband about my desire to lose weight and have gotten him to help out with motivating me to lose weight in general, to stop suggesting any junk food when going shopping and make sure I get my exercise done.
Hopefully this time I'll be successful at keeping my weight down.:)

08-13-2013, 07:52 AM
Diet Coaches/Buddies – Gym was gym, CREDIT moi. Another guy helped me get the dumbbells back into their rightful slots - bemoaned together that there used to be a staff guy who did this daily. Yay that I'm not the only compulsive member of my gym.

Food was OK, CREDIT moi - superb with the meals, not perfect in the snack area. Dinner was leftovers on the patio. I served myself from the three containers in the fridge leaving about a half serving in each. Super CREDIT moi for not just 'rounding up' to make my portion the remainder as I would have done in the past. What's left may make a lunch for one of us or it may get tossed. I can live with that.

onebyone – Ouch for such a brutal reminder of our mortality right after your brother's death. Kudos for walking.

Joy (gardenerjoy) – Yay for scale jitter in the right direction.

Debbie (Lexxiss) – So neat to "watched others eat mass quantities and left satisfied."

maryann - That unexpected change at work is a bummer. Super Kudos for your perspective, "by how graciously I have let go of things no longer meant for me."

Ann (Newlifestyle) - Yep, needing people is OK, according to that great psychotherapist, Dr. Barbara Streisand.

nationalparker – Yay for pulling out the Beck book. Reminds me of the adage, When all else fails, follow instructions. [Thanks for the kind words.]

VioletDolphin83 – Stage 1 more determined than ever is a great start.

Beth (bethFromDayton) – Ouch for there always being food at work. Kudos for leaving it alone.

ForMyGirls - Kudos for recognizing that 'not fair' cuts both ways.

reesuh - Cashews are just evil - I don't allow them in my house. They used to be my handful nuts.

Readers - day 5 Eat Slowly and Mindfully

How to Notice What You're Eating
Here are some tips to help you concentrate.

solve problems
It can be difficult to eat slowly and mindfully when you have a lot of responsibilities to fulfill. Here are some suggestions for some specific difficulties (ask a friend for help with other problems).
The Kids. . . .
For example, once everyone is seated at the table, you eat just part of your meal, as slowly and mindfully as you can. When the kids leave the table, you get up, too. Supervise the kids for 10 or 15 minutes while your spouse finishes eating and then switch so your spouse can do the supervision while you finish your meal. (Thank goodness for microwaves, so you can reheat your food.) The next night, do it the opposite way.

Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), pg 81.

08-13-2013, 09:27 AM
Hi Coaches!

I slept in and am now a bit behind. I WILL get my home exercise in before work. It doesn't happen if I think I'll wait until afterwards. Food was ok yesterday....I had an unplanned (bacon) snack at work so called it dinner and enjoyed fresh fruit and yogurt when I got home. I've found a new willingness to "balance things out" during my day and I'm grateful for that. I DID resist the giant burger my bosslady tried to talk me into sharing. She's supposed to be losing weight, too, and I've accepted that she feels better when she wants to go off plan if she has a partner in crime. As expected, she ordered and ate it herself. Sleeping in...I didn't write my plan for the day I will do that from work.

08-13-2013, 09:29 AM
PS- I just noticed (Thx BBE) it is Left Handers Day. I'm a leftie. Any other lefties here??

08-13-2013, 10:04 AM
Some credits for today - resisted temptation to "eat on the run" during a "not enough time" workday (and was rewarded with a leftover serve of dairy and fruit so got to have some dried figs and yoghurt tonight - which I enjoyed so much more thanI would have enjoyed eating an apple while typing); said "no thank you to another coffee offer from a colleague; read my response cards twice despite the "not enough time" factor; did a good job of explaining to my girls that we would be having Icecream treats from the gelato shop on Friday night but that we would only be having one scoop each!

A challenge today - my back has continued to be quite sore whic has gotten me into a big tangly space in my brain where I don't know if I am not exercising because that is sensible or because I am slack and using it for an excuse. I think I have worked my way through it OK - but just as I type I am thinking that maybe what I need to do is set myself a time limit for the "no exercise so it can heal". So here's my deal with myself. If it is not better enough to exercise by Monday then I organise a massage. If it doesn't need a massage by then, then I start exercising again. And I am in this for the long haul so one week without planned exercise does not mean I have failed or fallen off the wagon!

A totally cool thing from today - a workmate said "you're looking very fresh today" - which I'm choosing to interpret as "there's something different about you, not sure what it is, but I like it" :-)

Lexxis- what a right in phrase "the after effects of events". And wow for your insight into you co-worker's need for a partner in crime - and even more impressively you ability to not be sucked in to the vortex!

Gardener joy - woohoo for the turned around scale!!!

Reesuh - yay to you for getting your environment right And for choosing an exercise plan. Hope you enjoyed the class.

Maryann - "by consenting to be bound I will be free" - wow - that is so so true. Thank you for sharing your long winded ness - it was beautiful. And how awesome that you have taken such a forgiving approach to some tough news.

National Parker - yay for starting the re-read, for treating it as a reward and not homework and most of all for giving yourself credit for both these things :-)

One by one - yay for posting some clear immediate steps to get on track

New lifestyle - delighted to hear you ask for help! Well done!

Beth - well done for being so honest with yourself about needing to improve in how you approach parties and the like.

VioletDolphin - yay for telling your husband about your decision to lose weight and for talking to him about what you need him to do to support you.

BBE - LOL at the thought of two compulsive souls getting all the dumb bells lined up :-) such a beautiful thing to find a kindred soul in an unexpected place :-)

08-13-2013, 10:58 AM
My planned supper of grilled chicken got rained out but I made a reasonable substitute. I hope to eat that grilled chicken tonight!

WI: -0.55 kg, Exercise: +30 525/1500 minutes for August, Food: 90%op, Read my Advantages and Responses: yes

08-13-2013, 01:17 PM
In an all-day meeting today, so check in time is limited to a few mins at lunch. I chose to read all posts so just a few lines here. Purchased tickets for Chris Botti in November and am excited about that.

Donuts (fresh from a bakery) were brought in for the meeting. I had every intention of skipping. I said I will only indulge if a maple bar is in there. A maple bar was in there. I indulged. Skipped chips at lunch and have lighter dinner planned ... All because I worked out my giving in muscle. Dinner is chicken wrap and fruit salad.

DH wrapped up a small gift for me for our anniv today (it's a midyear, not wedding anniv ... kind of a when we knew date) ... and i HAVE NOTHING. So in between racing home to get a cat for a vet check up and making dinner, i need to think of something.

08-13-2013, 08:58 PM
Hi all,

DH wanted to go out to dinner and I was ready to go too, but then realized I had a 7:00 meeting (that I wanted to forget about). So I cooked the planned meal and all was well.

I didn't have my afternoon snack at work due to meetings moved around. When I got home, I had a banana, but probably could have waited until dinner. Hmm. Credit for making a good snack choice, though. Walking exercise was as planned.

I've got breakfast laid out in the kitchen, and lunch is packed for tomorrow. Tomorrow's afternoon snack is still in the work fridge from today since I didn't eat it.

Take care, all

08-13-2013, 10:25 PM
Hello all,
I have a meal plan, I planned three different breakfasts and lunches I can alternate through. I will plan dinner the day before each day. When this no longer works, I will write down a new plan. I struggled with this so much and thought it was extremely difficult, went back to simple it works.
I also started meditation, it calms me.
Thank you for being here and all the wonderful inspirational posts. I need to just keep coming back.
Hello to everyone, it will be nice to get to know everyone.
Exercise was a planned walk. I find when I do walk it clears my mind.
I have started a new job but I am struggling with giving up my other job. The new one allows much more freedom. I guess I am a creature of habit. Baby steps will get me there. I want to eat over this but did not today. One day at a time.
Have a great night.

08-14-2013, 04:23 AM
Some credits for today: ate sitting down every time and resisted snacking while preparing lunch; have saved the fruit bread I made today for tomorrow's breakfast as I had already had my carb serves for the day; remembered to identify some sabotaging thoughts (but need to do more as forgot from about 9am onwards); grabbing this quiet moment to post so I will get to bed a bit earlier tonight

Room for improvement? confused about whether my approach to exercise today was OK. Before leaving house I decided I keep walking after dropping kids at school but then when I was walking with them by back was complaining so I decided not to. Can't tell if that was justified or an excuse. In any event I figured my back was warmed up from the walk to and from school so did some back stretches. I do know that bit was good.

Gardenerjoy - you for the continuing downward scale

National Parker - LOL re the "he got a gift an I didn't" - gifts are such a fraught business sometimes

Beth - yay for handling changing plans today

New lifestyle - what a great day - you have made great leaps in getting back OP

08-14-2013, 06:36 AM
Diet Coaches/Buddies – Walked, CREDIT moi, to our community garden where I picked a huge red tomato. It's a joy. Since we're getting so few I post about and celebrate them each one.

Food was OKish. I need to work on a to-do list that's bugging me. I did have a productive meeting with a friend about an organization we both support. It's sobering to realize that there are a bunch of folks in the world working to make it a better place. Yay for people.

Joy (gardenerjoy) – And the scale just keeps dropping.

Debbie (Lexxiss) – Ouch for bacon, giant burgers, and bosslady at work, with Kudos for searching to "balance things out" - may you make progress.

Ann (Newlifestyle) - Yay for simple. Yay for meditation. Yay for walking. Setting yourself up well there. Good luck in that new job.

nationalparker – Happy "when we knew" anniversary. (I celebrate each year the day that I first laid eyes on DW - it comes as a surprise each year, LOL.)

Beth (bethFromDayton) – Kudos for meals all planned out.

ForMyGirls - "One scoop each" is such a sane way to enjoy a treat. Ouch for the back acting up - hope you figure out a relief.

Readers - day 5 Eat Slowly and Mindfully

How to Notice What You're Eating
Here are some tips to help you concentrate.

solve problems
It can be difficult to eat slowly and mindfully when you have a lot of responsibilities to fulfill. Here are some suggestions for some specific difficulties (ask a friend for help with other problems).
Breakfast Time. If you're too rushed in the mornings, you can do a different sort of switch. Move as many morning tasks as possible to the evening. Maybe you can shower, lay out your clothes, pack your lunch, and then straighten up the house before you go to sleep. Also, get out of bed earlier, if necessary. Make eating a proper breakfast slowly and mindfully a real priority, so that you can achieve your goal of losing weight.

Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), pg 81.

08-14-2013, 07:22 AM
Morning Beck Buddies! It's 3am my time. I'm having what I call a "nup" It's kind of the opposite of a nap. Instead of sleeping a short time when I'm supposed to be awake, I'm awake for a short time when I'm supposed to be asleep. Perhaps if I didn't nap, I wouldn't nup. Or maybe if I didn't nup, I wouldn't feel a need to nap. Or maybe I just need to do some sleep CBT ;-)

Yesterday was jury duty day, and I was able to get some spontaneous exercise in. Loads of parking structure stairs getting to and from my car (twice because I forgot the ticket that I needed to get validated). And 30 minutes walking around the downtown area trying to figure out where to eat. Wound up making a semi-decent lunch choice, but then had a horrible craving for a cookie! Perfect timing for task #11. Going to attempt a hunger monitoring chart today, but may spend a couple of days on this task as I'm a bit nervous about task #12: Practicing hunger tolerance.

I'm trying to break the habit of snacking during my nup time. My current rule is that I'm allowed, but only after making and drinking a cup of tea first. Hopping on the beck board might be a good way to disctract myself, too!

08-14-2013, 09:43 AM

I am re-starting my SBD plan today. Two weeks on Phase 1 will bring me to the eve of my big medical clinic appt at the end of the month and will put an end to this recent weight gain trend.

More later.

UPDATE: ok, I'm onplan and have been active as per my plan. I walked to the art store/dollar store mall then faced the garden. Yikes. I'm a community garden menace. Oh well. I bught cutting scissors from the dollar store and the weeds that wouldn't come nicely I chopped down at the soil line. I freed 3 tomato plants. very satisfying even if I tore one in half. oops. my bad. I'm going to aim to free 3 plants a day. I have about 15 things growing in that mess. It'll feel good to get a grip on it vs. letting it go. I've added a jpg of my progress today. the weeds in back at 3-4' high.

Bye for now.

08-14-2013, 10:06 AM
Chilly morning here - rare for August. Dinner was chicken wraps that I realized I forgot to put the diced tomato in ... and nectarine/golden plum/grape salad. That was a hit. Thought hard and came up with a gift card to a local leatherworking store for DH's anniversary gift...he tries his hand at it but has no real tools, so he's going to go there on Saturday and pick out some to get started. I thought money spent on learning something new is money well spent. He gave me a "thingy" that I can download audiobooks and play them in my car or listen to them on that. I can't remember what it's called (remember I'm tech unsavvy). Then ... for the rest of the evening, we got into a hot debate about, of all things, time travel. HA! All because when we come out of a theatre after seeing a bad movie, I say, we could have written a better screenplay than that. So I came up with part of an idea, and then we proceeded to discuss, then discuss heatedly, (I don't let physics or supposed facts stand in the way when challenged on something - my line was it's science FICTION not science REALISM) ... anyhoo - he understood why I barely passed physics in college and I understood that we could never collaborate on a screenplay.

08-14-2013, 04:11 PM
Late check-in. I just decided that I'm waiting until the bread comes out of the bread machine for my afternoon snack in an hour. Because not waiting only means I would eat now and later. I planned for my snack to be when the bread machine is done so all I have to do is follow my plan. Being hungry now is not an emergency.

WI: -0.5kg, Exercise: +30 555/1500 minutes for August, Food: 90%op, Read my Advantages and Responses: yes

08-14-2013, 05:47 PM
Hi Coaches!
A day off and almost nonexistent Internet. Fortunately, I ordered necessary cabinets for project after work on Monday. Weight is at ticker and op so far today . I have put off exercise and commit to it today.

08-14-2013, 11:17 PM
Hi all,

We ended up changing dinner plans at the last minute--it got too late to bake potatoes :-), so we went to Hot Head Burrito for dinner and postponed the steak & baked potato until tomorrow night. The substitution worked within parameters, though.

It's been amazing to me that I'm satisfied with so much smaller portions than I used to have. A Li'l bowl is big enough for me--and I used to have a regular size one and finish it. My mouth sometimes wishes for bigger portions, but my stomach doesn't!

My walking partner is out for the rest of the week--but I took my two 20 minute walks on my own, listing to Seanan McGuire's Wicked Girls album.

I'll check in in the decluttering thread--today was great!

So, credit for the whole day!

I'm taking time for personals today--I've been letting that slide but I love reading them, so I'm contributing!

Newlifestyle: Credit for putting together a few alternatives to switch between for breakfast and lunch! That makes things so much easier, I think--simple is easy to follow and it leaves only dinner to really "plan".

ForMyGirls: Credit for holding out the fruit bread--that sounds delicious! "Not feeling well" or "injured" is a slippery slope for me--sometimes, I truly can't exercise, but I don't want to strengthen my giving in muscle, so I struggle with it, too.

BillBE: Credit for being one the folks working to make the world a better place!

reesuh: Good luck on your hunger monitoring chart--that can be such a useful exercise. (When I had jury duty in Tucson, I went to my mom's for lunch. That probably won't work for you.)

onebyone: Did you get tomatoes out of that freeing of plants? Credit for being active!

nationalparker: Credit for the fruit salad--yum! Interesting and healthy food all at once! I love the idea of you animatedly discussing time travel!

gardenerjoy: Awesome that you waited for the bread machine so you could hold yourself to a single snack. Fresh bread is so hard to resist, so credit for arranging things so you could have it!

Lexxiss: How did the exercise go?

Take care, all.

08-15-2013, 07:52 AM
Diet Coaches/Buddies – Walked, CREDIT moi, to include a stop at Staples to buy some . . . stocking stuffers for the kids Christmas stockings. Am I ever ahead of myself, LOL. Since stockings are one of my responsibilities I'm always on the lookout for bargain little things to go in. Back-to-school specials on the necessities of a home office are good targets.

Food was only OK. I did leave most of the couscous from dinner even though it was then tossed into the compost. I'm a born plate cleaner, so leaving anything is a step for me. CREDIT moi.

onebyone – You need a T-Shirt, "Free the Tomatoes" LOL.

Joy (gardenerjoy) – I'm drooling for that homemade bread.

Debbie (Lexxiss) – Are these new kitchen cabinets?

nationalparker – Yay for a "thingy" - regardless of what it is, LOL. Maybe a thumb drive? Leather working tools is a great idea. (My leather hole punch is so old but I never think of buying a new one - don't know where.) You can tell your DH that you're now into multiverses (multiple universes) where there's one where with laws of physics that fit your needs at any moment.

Beth (bethFromDayton) – Staying within parameters at a place named "Hot Head Burrito" seems like a challenge - Kudos.

reesuh - Love the idea of 'nup' - I am so stealing that. I, too, sometimes wake early and need to do something before I can go back to sleep. Now I have a word for it. Kudos for being mindful about lunch choice.

Readers - day 5 Eat Slowly and Mindfully

How to Notice What You're Eating
Here are some tips to help you concentrate.

what are you thinking?
Do you have any sabotaging thoughts about this step in the program? If so, make Response Cards based on the relevant thoughts and responses below.

Sabotaging thought: I'm a fast eater. That's just the way I am.
Helpful Response: Being a fast eater probably contributed to my weight gain. I can't have it both ways. I can't eat quickly and also lose weight and maintain my weight loss. Even though eating more slowly will take effort and feel unnatural in the beginning. I'll get used to it and then I won't have to think much about it.

Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), pg 82.

08-15-2013, 07:52 AM
Diet Coaches/Buddies – Walked, CREDIT moi, to include a stop at Staples to buy some . . . stocking stuffers for the kids Christmas stockings. Am I ever ahead of myself, LOL. Since stockings are one of my responsibilities I'm always on the lookout for bargain little things to go in. Back-to-school specials on the necessities of a home office are good targets.

Food was only OK. I did leave most of the couscous from dinner even though it was then tossed into the compost. I'm a born plate cleaner, so leaving anything is a step for me. CREDIT moi.

onebyone – You need a T-Shirt, "Free the Tomatoes" LOL.

Joy (gardenerjoy) – I'm drooling for that homemade bread.

Debbie (Lexxiss) – Are these new kitchen cabinets?

nationalparker – Yay for a "thingy" - regardless of what it is, LOL. Maybe a thumb drive? Leather working tools is a great idea. (My leather hole punch is so old but I never think of buying a new one - don't know where.) You can tell your DH that you're now into multiverses (multiple universes) where there's one where with laws of physics that fit your needs at any moment.

Beth (bethFromDayton) – Staying within parameters at a place named "Hot Head Burrito" seems like a challenge - Kudos.

reesuh - Love the idea of 'nup' - I am so stealing that. I, too, sometimes wake early and need to do something before I can go back to sleep. Now I have a word for it. Kudos for being mindful about lunch choice.

Readers - day 5 Eat Slowly and Mindfully

How to Notice What You're Eating
Here are some tips to help you concentrate.

what are you thinking?
Do you have any sabotaging thoughts about this step in the program? If so, make Response Cards based on the relevant thoughts and responses below.

Sabotaging thought: I'm a fast eater. That's just the way I am.
Helpful Response: Being a fast eater probably contributed to my weight gain. I can't have it both ways. I can't eat quickly and also lose weight and maintain my weight loss. Even though eating more slowly will take effort and feel unnatural in the beginning. I'll get used to it and then I won't have to think much about it.

Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), pg 82.

08-15-2013, 09:03 AM
Some credits: resisted the urge to generously load up and lick the spoon when mixing some cream into a curry for tonight's dinner; noticed my outrage at just how little cheese there was to put in my omelette when I measured it, but then noticed that it tasted just right; got some Lindt balls so that when I am due an indulgence I will be able to make it really worth the wait, but hid them at the back so that they don't tempt me when I'm not due!

Reesuh - loved your nup time - my partner (who is a bit if an insomniac) came across this article about "second sleeps" - apparently in the days before electricity when people went to bed at sunset, they had two night time sleeps, broken by a period of being awake - apparently accounts of the time often took of "the first sleep" and "second sleep". The person who wrote the article was saying that the sleep patterns of modern day are quite contrary to our natural sleeping cycles. Fascinating stuff I thought.

Onebyone - yay for saving a garden! Rescuing an overgrown garden in my last rental property turned me into a gardener. There was a camellia plant that was about 15 feet tall and shaped like a lollipop - through 15 years of neglect it just getting taller to get it's share of sunlight.

National Parker - LOL on the battle between fantasticism and scientific accuracy!

Gardener joy - nice work remembering the non-emergency. Hope the fresh bread was worth the wait.

Lexxis - yay for OP.

Beth - yay to you for keeping the walking up while your walking buddy is unavailable

bBe - yay for breaking the "plate cleaning" habit!

08-15-2013, 09:49 AM
Another chilly August morning here - not complaining, but very shocked at these cool temps. Much earlier than I've experienced.

Got home early yesterday to find a letter from the IRS that we owe $1K from two years ago. What?? To figure this out, I took a snack out of the cupboard and sat down after calling DH. Ate the snack and still hadn't figured it out and took a small handful of peanuts. Ahhh... I see the issue. Called DH again and we worked all evening to get the paperwork in order to resolve and not have to pay (HSA stuff), so I'm hoping that tonight it'll be completely prepared to return to them. The idea of don't eat while distracted went out of the window. Also the idea that we owe the govt more than 4% interest on the amount was interesting as WHO in this world has an account that gets 4% interest, but I digress. Hope tonight wraps it up.

I had initially chosen calorie counting and ww as my two diets and I am going to swap those out - reading the three-hour diet (eating small amounts every three hours) and initially I like the idea and have NO idea if it's just malarkey or what. But issue would be limiting lunch and dinner to the calorie allotment needed - not that far yet. But need a shake up and a wake up.

08-15-2013, 10:20 AM
Hey National Parker - if you are on the hunt for a new diet (or new back up diet) I can recommend the one I am using. I used it 10 or so years ago and liked it (but stopped because of a pregnancy). And I am really liking it again this time.

It is called the CSIRO Total Wellbeing Diet. cSIRO is a major national government funded scientific research organisation in Australia so it has good science behind it. It is a high protein diet (but not high fat or low carbs).

I really like it because the high protein means I am rarely hungry - so it is just emotional craving I am trying to conquer, not physical hunger as well. I also really like it because it is easy to plan because you get 3 serves protein, 3 serves carb, 3 serves dairy, 2 serves fruit, at least 2.5 serves vegies and 3 serves fat per day (plus 2 or more indulgences (eg: alcohol, chocolate etc) per week - how many depends how fast you want to lost weight and how active you are being). I have found I pretty quickly get a hang of what a "serve" is (eg: 100g meat or 2 eggs is a protein serve) so planning a day's food is easy - I start with whatever dinner is planned, decide if there is something specific I want for lunch or breakfast and then plan the remaining meal on the basis of whatever serves I haven't used up yet. Leaves me feeling confident I have a balanced diet and not much time is spent adding things up.

The only downside is that it can get a bit expensive because of the high protein - but I figure I am well and truly ahead when I factor in all the snacks and coffees I'm not buying.

If you are interested in knowing more I am using the number 2 book, which I managed to find as an e-book for my beloved iPad :-) I also found an ebook of a separate recipe book with more budget concious recipes. The books have a total meal plan if you wanted to use it - but I am finding I am grabbing a recipe from the book here and there but mostly fitting things around dishes that are already part of my repertoire.

08-15-2013, 10:29 AM
Hit a new low for the month. Started a big project and didn't eat as if that deserved a treat (credit!)

WI: -0.1 kg, Exercise: +30 555/1500 minutes for August, Food: 100%op, Read my Advantages and Responses: yes

08-15-2013, 01:48 PM
Hi Coaches!

Yesterday I did something I rarely do anymore....I swapped out my "cool calm and collected" food plan for one which allowed me to have some "comfort foods" and stay OP. It's not my preferable choice but every once in awhile I have one of those gut wrenching emotional crappy a** days....and choose to not revert into a very old, comforting, diet/health sabotaging good ol' fashioned "binge". It worked. My choices fit into my SBD plan and I didn't overeat. Most important for me, I did not eat any off plan foods...donuts...pastries...cookies...McDonalds(sh h...I thought about it)....go to a restaurant for high fat/high calorie fix. I simply ate a little lower on the health scale than I usually do. Today, it's back to the business of my health. credit.
Beth(from Dayton), no I did not do my exercise but did today. Thx for keeping me accountable.

BBE, yay for happy and healthy worms...and for giant ripe tomatoes!

reesuh, I, too, love the "nup"….I'm often nupping in the middle of the night. I find I don't sleep for more than 5 hours at a time and learned to find a little peaceful/productive time between sleeps. Fortunately, I don't eat then. I'll be interested to hear your findings as you move from step 11 to 12. Personally, it was very eye opening for me to find I didn't always "have" to eat and I'm quite comfortable now with missing a meal if my only other choice is something really off plan for me.

onebyone, kudos for all the exercise you've been getting AND for getting back on plan.

Beth(from Dayton), yay for a last minute dinner out which worked within your parameters. ...a very successful tool for me, too. It has been most amazing for me to learn/experience the fact that I'm quite comfortable with smaller portions. It was a scary thought for me at a higher weight….(I'll have to eat less if I want to lose weight). So glad to know today that it's OK! Response: I accept that I feel OK eating less because I feel so much better now that I weigh less.

ForMyGirls, I'm going to read about your diet. Thanks for the link. Yay for Lindts stashed for a special time….there's nothing worse to me any more than a less than satisfying caloric indulgence. So interesting regarding second sleeps….fits me to a tee. Often I'm in bed at sunset….up in the middle of the night and rising again with the sun. Fascinating!

gardenerjoy, yay for a new monthly low!

nationalparker, ouch for your "letter". Believe me, I understand your frustration (from experience, of course). Yay! for recognizing the need for a shake up and a wake up! gardenerjoy found switching plans fairly often to be effective and I think it helps us to learn what we want to stick with in the long run.

08-15-2013, 10:29 PM
Hello everyone,
I was op for eating and exercise. It feels so good to make a simple plan and follow through with it.
My new job has lindt chocolate on the counter, that I walk by many times during the day. The have no appeal to me...yeah. I was worried when I saw them there, but so far, so good.
BBE - what a great job leaving food on your plate, I need to practice that one again.
Lexi, You are doing amazing,
Beth, Thanks for all the support you give.
Onebyone- yeah for being back on plan.
ForMyGirls, - I am going to check out that food plan, it sounds interesting.

Hello to everyone else, I have laundry to finish and then off to bed.
Take care and thank you all for being here.

08-15-2013, 11:21 PM
Hi coaches and everyone else! :)
So far I'm up to success skill 4. So far I've had trouble with my advantages list. I read it every morning like suggested but I find that in the mornings it just doesn't work because of being dazed in the mornings due to meds. What would be the best time of day for me to read this list then?

08-16-2013, 12:36 AM
Good Evening, Coaches.

I have been swallowed alive by work. Or I have swallowed all the chocolate at work, I can't remember which. I have made an early meeting with my boss to try and ensure job security for next year. It also allows him the opportunity to say, "No". In either case, the kitchen is closed for tonite. In either case, DH and DS pick me for their team. In either case, I get credit for bravery.

And if the answer is "No" or "We'll see how it works out" I will still do my best to be of service to 650 under resourced kids. How can that not be enough?

08-16-2013, 06:21 AM
Diet Coaches/Buddies – Great exercise hiking for some three hours with DW in the closest 'wild' chunk of woods to Boston. CREDIT moi for the exercise. It's all well maintained trails, but once out of earshot of the highway it feels like the White Mountains of New Hampshire. Oddly enough, we didn't see a single bird and only heard two.

Eating on plan is easy when the plan is pre-made in the backpack. CREDIT moi for packing a healthy sandwich and a juicy plum. A juicy plum is a tad messy for lunch at a place with no easy water - but I could feel my body sucking down the wet, LOL.

Joy (gardenerjoy) – Welcome new low.

Debbie (Lexxiss) – I hate that a part of my brain even remembers McDonalds at all, LOL.

maryann - Good luck at your meeting with your boss. Neat that your DH and DS have your back.

Ann (Newlifestyle) - That's a classy job to have Lindt chocolates on the counter. Yay for their lack of appeal to you.

nationalparker – Ouch for paperwork, be it HSA, IRS or any of the other three letter annoyances. My guess is that no diet is "malarkey" if it gets under your resistance radar so that you can follow it.

VioletDolphin83 – I'd save reading my Advantages list until the part of the day when my mind was most alert. Perhaps during lunch?

ForMyGirls - Neat that a small amount of cheese is just right. Gotta think about that "second sleeps" notion.

Readers - day 5 Eat Slowly and Mindfully

How to Notice What You're Eating
Here are some tips to help you concentrate.

what are you thinking?
Do you have any sabotaging thoughts about this step in the program? If so, make Response Cards based on the relevant thoughts and responses below.

Sabotaging thought: I truly don't have time to eat slowly.
Helpful Response: I need to rearrange my schedule to make the time. If I needed to take time for a lifesaving medical procedure three times a day, I'd somehow find the time. I'm not giving eating properly a high enough priority.

Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), pg 82.

08-16-2013, 06:21 AM
Diet Coaches/Buddies – Great exercise hiking for some three hours with DW in the closest 'wild' chunk of woods to Boston. CREDIT moi for the exercise. It's all well maintained trails, but once out of earshot of the highway it feels like the White Mountains of New Hampshire. Oddly enough, we didn't see a single bird and only heard two.

Eating on plan is easy when the plan is pre-made in the backpack. CREDIT moi for packing a healthy sandwich and a juicy plum. A juicy plum is a tad messy for lunch at a place with no easy water - but I could feel my body sucking down the wet, LOL.

Joy (gardenerjoy) – Welcome new low.

Debbie (Lexxiss) – I hate that a part of my brain even remembers McDonalds at all, LOL.

maryann - Good luck at your meeting with your boss. Neat that your DH and DS have your back.

Ann (Newlifestyle) - That's a classy job to have Lindt chocolates on the counter. Yay for their lack of appeal to you.

nationalparker – Ouch for paperwork, be it HSA, IRS or any of the other three letter annoyances. My guess is that no diet is "malarkey" if it gets under your resistance radar so that you can follow it.

VioletDolphin83 – I'd save reading my Advantages list until the part of the day when my mind was most alert. Perhaps during lunch?

ForMyGirls - Neat that a small amount of cheese is just right. Gotta think about that "second sleeps" notion.

Readers - day 5 Eat Slowly and Mindfully

How to Notice What You're Eating
Here are some tips to help you concentrate.

what are you thinking?
Do you have any sabotaging thoughts about this step in the program? If so, make Response Cards based on the relevant thoughts and responses below.

Sabotaging thought: I truly don't have time to eat slowly.
Helpful Response: I need to rearrange my schedule to make the time. If I needed to take time for a lifesaving medical procedure three times a day, I'd somehow find the time. I'm not giving eating properly a high enough priority.

Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), pg 82.

08-16-2013, 07:05 AM
Enjoyed my planned Icecream treat tonight. It was lush. Some credits - had precisely zero chips from our Friday night fish and chip dinner; noticed that I didn't actually feel like my final dairy serve rather then being in automatic "but I'm allowed mode". Responded successfully to the "my back is sore therefore I should eat" thoughts.

Gardener joy - nice work not using food as a reward

Lexxis - what a wise idea to give yourself a less than perfect day to avoid a total blowout. What a fine example of avoiding all or nothing thinking!

New lifestyle - walking past Lindt balls all day. That is really impressive. I am lucky that I work from home a lot so it is very easy to control my environment - not sure I could keep walking past chocolate all day.

VioletDolphin - I reckon you should pick the time for reading your card that works best for you - maybe the first point in the day when you are present enough to absorb it and/or the time you are most likely to fall prey to sabotaging thoughts?

Maryann - yay for being brave and yay for noticing you are being brave.

BBE - your hike sounds lovely - I could almost taste the plum - in fact I'd trade my Icecream treat for a juicy plum at this end of winter :-)

08-16-2013, 10:43 AM
A nice drop! Credit for realizing that I didn't have fixings for a salad and writing on my plan that I would carry-in a salad for lunch from the grocery store (while picking up what I would need for a salad at supper). It worked!

WI: -0.4 kg, Exercise: +60 665/1500 minutes for August, Food: 100%op, Read my Advantages and Responses: yes

08-16-2013, 03:47 PM
Happy Friday, Coaches!! I had high plans for today, but have spent morning and early afternoon at dr. office and government office, but ended SO positively when I went back up to the counter to say I was pulling myself out of the line so they'd cancel me out of their system and would send it all in myself. The counter agent looked over everything and asked a few questions and handled it for me then, made me copies and I was on my way. Good karma out of a nerve-wracking situation; I'd already waited 90 minutes.

ForMyGirls - thanks for the link; I'll check that plan out. Protein is my least favorite food group (not counting melted cheese on pizza), but I turn more to black beans, etc., so there are other options than meat I need to remember.

Bill - Kudos for the hike - sounds lovely. Laughing at your plum on the backpacking trip - packing fruit is my hardest part on hiking if it's not an apple - I smush it in the top of the pack too often.

Off to try to do some housecleaning and laundry that I've let slide this week. Think the plan tomorrow evening is a picnic event at Big Bad Voodoo Daddy ... I'm itching to do a good picnic and now I'll say it's tradition, DH has consented to go the last two years :) It's a splurge on the tickets at the last minute, but life is short.

Waiting to hear back again from the vet regarding our older cat, who has seemed fine... but the message was kidney issues, so we'll see what that means. Right now, I feel like I've maxed out on parents worry, pets worry, job worry, lack-of-staying on plan worry. Things ebb and flow, and compared to others, this is nothing.

08-16-2013, 05:10 PM
Hi Coaches!

A late check in as I was at Chevy in Denver at 8am for a necessary repair covered by a recall . I took my bike along and rode to WhFoods where I shopped. On the way home I stopped at RedRocks Amphitheatre. Lots of buff folks walking the steps (200 OW). I did one down and back was too hot but beautiful and very nostalgic. My first concert there was PeterPaul&Mary...I was probably 6 or 7. Credit for trying a new exercise.
This is my day off and I'm at work tomorrow 530am. Think I will try a nap today.

I bought healthy foods, had a nice discussion with the veggie guy and 100%resisted anything in my basket that did not serve me well. OP so far today and I have a plan for the rest if the day .

08-16-2013, 09:31 PM
Hello all you wonderful coaches, it is so great coming here and posting and not feeling stressed about missing anyone or not saying the right thing.

I walked 8432 steps today as well as working a ten hour day, towards the end of the day, I could feel myself wearing down. It was a real effort to avoid the junk food in the back office, I am sure some people would never refer to it as junk, I only called it junk because it was not something I would eat unless I was tired/exhausted...etc, I resisted it.
I am tired and am going to bed soon.

I have a busy day tomorrow but I have planned my meals and that is half the battle,
Have a wonderful night all.
Thanks for being here.

08-16-2013, 11:28 PM

Made a plan for today and followed it. Prepared extra onplan food to brign with me over the weekend so I can stay on plan while away. Not sure if this will be a stressful event or not. I am away with the potters' guild members, a couple are becoming real friends now, others are closer than before. I have three cauldrons of varying degree of accomplishment to go into the pit to be fired so I am pleased I managed to get them to this stage. I wasn't sure I would. I'm sharing a room with another member so that will be interesting. I like her and so that helps too!

So, foodwise I am packing stuff for me stay on my plan and I am hoping we don't go anywhere for dinner. But if we do, I will have my cards with me and I hope to check in from the hotel room tomorrow night. My goal is to report that I stayed OP.

Have a good night and I'll be in touch when I can.

08-17-2013, 02:21 AM
Hi all,

Today was not an OP day--I forgot my lunch and treated myself to a fast foot hot dog--which I didn't enjoy as much as I expected. Exercise was OP, though, so credit for that.

I put on my swimsuit to go out to the hot tub tonight--and it was way too big. I'll be trying on other suits tomorrow to see if any are wearable or if I have to buy a new one tomorrow before I leave Sunday for CA. DD and I are going to spend the day together, helping her pack for leaving for college next week and shopping for clothes for me.

I'll be checking in while on vacation--I need to really pay attention to what I eat while I'm gone.

08-17-2013, 07:11 AM
Diet Coaches/Buddies – Gym, CREDIT moi, was just gym.

Some over snacking was helped by a dinner of only gazpacho. It comes out different every time DW makes it; last night had more tomatoes just because more were available. Last night also had more garlic - I can't have too much garlic.

onebyone – Have a good weekend firing all your stuff - hope it comes out well.

Joy (gardenerjoy) – Yay for grocery stores that always have salads to go.

Debbie (Lexxiss) – Starting out by going down and then having to come back up is the hard way to do it. Kudos. DD just took away some of our old vinyl records. She was so happy that we had some Peter, Paul, and Mary. Adult kids never seem to comprehend that we had a life before them.

Ann (Newlifestyle) - Working a ten hour day and still avoiding the junk food is Kudos worthy.

nationalparker – 90 minutes on paperwork is a worst nightmare. Kudos for not eating about it.

Beth (bethFromDayton) – Yay for a swimsuit that's too big; Ouch for having to shop for a swimsuit.

ForMyGirls - Ignoring chips from the fish and chips is a big deal - Kudos.

Readers - day 6 Find a Diet Coach

Yes, you're going to need a diet coach. Are you having any sabotaging thoughts? Perhaps you prefer to keep your diet private. Or maybe you're uncomfortable with asking for help. In my experience, however, very few people who have struggled with dieting can lose weight and sustain that weight loss without help and encouragement from another person. Studies consistently show that getting someone to support you increases your chance of success.

Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), pg 84.

08-17-2013, 09:40 AM
Today was a bit all over the shop - not really sure if I was OP as I haven't logged it yet. I have actually come back to rewrite this part after writing personals. It used to say I was Op but I realised by the end of my post that that was BS! So - what got me? I think the 'woe is me' - long week of discomfort, not getting to exercise much, ratty kids today who used up lots of my emotional energy. Realising that I am awfully good at pretending I was on track when I wasn't. It wasn't a big blow out, but I left the dinner table feeling fuller than I am now used to. (Suddenly I am remembering this fabulous phrase from my childhood - about stopping eating when you have had an 'elegant sufficiency' - aka normal fullness). Credit to me though that I was putting quite a lot of brakes on - chose healthy takeaway, with low carbs (which was what Required to be close to OP) and had fruit and custard for dessert. How to do it even better next time? Eat less of the takeaway. Face up earlier in the evening to the fact that I was procrastinating about organising dinner so that I didn't end up in take away land.

Credit for getting out and walking today despite continuing back pain and kids on deck. My older daughter made the great suggestion that I could walk around the park while they played in the playground- which worked great. I felt a bit of a goose going round 5 times, but it meant I got to walk at a decent pace without anyone complaining and they got to have extra time in the park!

It has been frustrating not to be able to exercise much this week. Feels like my resolve and determination is a bit weakened. Hoping that I will be able to walk a bit ths week and stay off the bike till back is fully mended. Scared too that a week with limits exercise will mean a bad weigh in next week. Oh well! :-)

Gardener joy - yay for planning a salad

Nationalparker - I am too intrigued for words to know what Big Bad Voodoo Daddy is????? My CSIRO diet probably won't be too your liking if you are not a fan of meat. You could do it with legumes, fish and eggs, but it would mean a lot of sourcing your own recipes as most in the plan are meat based - which might well defeat the idea of it being easy to plan.

Lexxiss - yay for taking your bike along to the car service!

New lifestyle - well done for resisting the junk food at the end of a long day

Onebyone - nice work planning how to stay on plan while you are away for the weekend.

Beth - hooray for too big clothes. Such a beautiful feeling! Good luck with staying OP while you are away. What is the most potent sabotaging thought you think you will face? And what is your plan for responding to it?

BBE - actually you can have too much garlic! An ex of mine, who was not an experienced cook at the time, cooked a dish that called for 3 cloves of garlic. He got confused and put in 3 bulbs. We are it just before to go a choir rehearsal. Very not popular with my fellow altos!

08-17-2013, 11:41 AM
I am very thankful for the weekend. My back needs to get to yoga. Too much office sitting. I never realized how much exercise being a classroom teacher was until I took an office job.

My boss went to bat for me with the district office but it was a no go. I have my job for this year and funding is up for grabs next year. I am proud that I did everything I could do and have now let it go. I told my boss we will have a great year and we will. Didn't have to overeat over any of it and today weight is at ticker (Amazing considering chocolate consumption early in the week.)

DS finished his second day at a new school (sixth grade) He is very content and wasn't scarred by knowing very few kids. DH asked, "So that was his big transition?" We are blessed that DS is very self confident and not dependent on the opinion of others. I want to be just like him when I grow up.

ForMyGirls: Great solution to walk the park. I did that for years when DS was little. I am comfortable leaving him home while I walk the neighborhood.

BethFromDayton: Credit for clothes shopping. It was critical for me to continually toss out clothes that didn't fit and to buy a few becoming outfits on my way down the scale.

08-17-2013, 12:58 PM
I got up early to go to the local Whole Foods that's having a sale on bulk items -- I bought wheat and other things that I can try in the flour mill I got this year. Should make some fun breads!

I had a bakery treat from WF for breakfast and enjoyed it. I'm hoping that the unusual circumstances will keep my brain from thinking this is something normal. The rest of the day has the usual foods planned as further way to keep from triggering cravings.

Thanks for being here, coaches! It's so helpful to be able to have a treat and then to go right back to normal because I told you all that's what I was going to do.

WI: +0.05 kg, Exercise: +50 715/1500 minutes for August, Food: 100%op, Read my Advantages and Responses: yes

08-18-2013, 12:19 AM
Hi all,

It's after 11, I have to leave at 0400 for my flight and I'm not packed. I'm checking in anyway. I'm going to bring some blank cards for writing new response cards for the difficulties of thinking I've had so much success I can take time off. I'm also packing the Beck book for the plane to help me put them together. Because I've had so much success is why I need to stay on plan--to maintain that success and improve on it.

I haven't read posts today--but DD is packed for college with everything here (which is almost all the stuff she's taking). My laundry did get done so packing should be fast, especially since I only have one pair of shorts and one pair of capris that fit. Fortunately, I did find a dress for the bar mitzvah and I have another I can wear to the Friday services. Sorry--I'm rambling--off to pack. I'm bringing my computer and will be checking in. I need to.

Take care, all

08-18-2013, 07:02 AM
Diet Coaches/Buddies – DW and I took a stack of vinyl records about one foot high to a place that sells used records. We sold the bunch for $16, CREDIT moi. That means that we don't have to figure out what to do with a cubic foot of stuff we no longer need. Interesting, the good classical music sold for about $0.25 per disk - he'll try to sell it for $1.00 per disk, with few takers. The jazz was highly valued. There's a group of collectors for jazz.

Joy (gardenerjoy) – I was shocked when I learned that even wheat berries have a life span. I thought they lived forever. Apparently, if you want them in your survival shelter you need to store them in nitrogen. Thought you'd like to know that, LOL.

maryann - Kudos for doing what you had to do with your boss. Congrats to your DS for facing a new situation with confidence.

Beth (bethFromDayton) – Waving toward the Dayton airport. Have a good journey. Kudos for planning mindful eating during celebratory times.

ForMyGirls - Yay for a DD smart enough to suggest that you walk while she played. Around here, the soccer moms can be seen walking around the field while the kids play. [LMAO at three bulbs of garlic - yep, that might exceed my limit, too.]

Readers - day 6 Find a Diet Coach

In many ways, I'm serving as your diet coach. Through the pages of this book, I'm providing you with the same advice that I've given to dieters over the years. But you also need a real live person to talk to, someone you like and on whom you can depend.

Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), pg 84.

08-18-2013, 07:02 AM
Diet Coaches/Buddies – DW and I took a stack of vinyl records about one foot high to a place that sells used records. We sold the bunch for $16, CREDIT moi. That means that we don't have to figure out what to do with a cubic foot of stuff we no longer need. Interesting, the good classical music sold for about $0.25 per disk - he'll try to sell it for $1.00 per disk, with few takers. The jazz was highly valued. There's a group of collectors for jazz.

Joy (gardenerjoy) – I was shocked when I learned that even wheat berries have a life span. I thought they lived forever. Apparently, if you want them in your survival shelter you need to store them in nitrogen. Thought you'd like to know that, LOL.

maryann - Kudos for doing what you had to do with your boss. Congrats to your DS for facing a new situation with confidence.

Beth (bethFromDayton) – Waving toward the Dayton airport. Have a good journey. Kudos for planning mindful eating during celebratory times.

ForMyGirls - Yay for a DD smart enough to suggest that you walk while she played. Around here, the soccer moms can be seen walking around the field while the kids play. [LMAO at three bulbs of garlic - yep, that might exceed my limit, too.]

Readers - day 6 Find a Diet Coach

In many ways, I'm serving as your diet coach. Through the pages of this book, I'm providing you with the same advice that I've given to dieters over the years. But you also need a real live person to talk to, someone you like and on whom you can depend.

Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), pg 84.

08-18-2013, 09:12 AM
Credit to me today for using the park as my "natural treadmill" again. Had two massages from my partner over the weekend so the back is feeling vastly better (amongst his many attributes is a qualification is massage therapy :-)). Credit also for planning the day to enable our fortnightly end of kid week curry and cider night without it feeling like a binge. And credit for stopping eating when I was normal fullness - there was more leftovers than in the past and I have binned them :-)

kids baked some muffins with my Mum today so I had a quarter to try it. Pleased with that - feels like it was a rational response - having none would have been a bit flattening for proud little bakers but that small piece will not have damages my diet. I am struggling a bit to work out the difference between eating something to be polite and using that as an excuse. For today my revelation is that I think there are situations were it will hurt someone else to not eat something, but they are few and far between, and it is always possible to limit the amount you eat.

Maryann - LOL on the being like your son when you grow up. I love those moments when you see a strength or skill in them that you admire.

Gardener joy - I so hear you on the challenge of keeping a treat as a treat and not suddenly thinking it normal. I reckon that is definitely a key "thinking like a thin person" thing.

Beth - yay for turning around the "I have had so much success ...." thought.

BBE - yay to decluttering and earning pocket money all at the same time. With jazz and classical in the mix I think I would like your music collection? Any favourite sub-genres?

08-18-2013, 09:53 AM
This is going to be my journal entry here today! Well, the more graphic one to perhaps shock myself or what I'm not sure. But I have GOT to start following through with the actions to support words. yesterday wasn't a complete bust by any means, with a light lunch and a heavier dinner, but in my mind it was because the dinner was the last on my mind. Grilled chicken sandwich and steak fries but I ate nearly all of the 12 or so steak fries, (not tiny pieces, but a few inches long). In hindsight, that's not accounting for pounds, but it's my continued lack of followthrough that I need to address in my mind. Either it's important and I deal with it, or hush up about it and keep as I am.

Went clothes shopping and that brought forth a renewed desire, so we'll see. I don't want to be back into the plus sizes and I'm close. It was a big day years ago when I was no longer in those and could pay much less for clothes. THAT is the market to get into - designing and marketing affordable, quality plus-size clothes. I have no talent in that area, though.

Our day's plans changed throughout the day, so dinner wasn't on the patio, but we will enjoy that today. Packed up much of the camping gear last night (well, DH did ... I rummaged around and did oddball things and commented on the number of gadgety things he's added to the stash, some of which don't make the cut).

Today's simple goals: journal, track calories eaten on index card, write out new response/why cards. And get in more veggies. Tomorrow I'll report back that I've done all and will deem today a success and give myself some credit. :)

Hopefully will get back to personals here later but it's harder when we're both around to sit at the computer and plug away.

08-18-2013, 10:24 AM
Today's challenge is lunch out to celebrate my brother's 50th birthday. We're going to a restaurant called Gulf Shores that specializes in southern-style seafood. I've already picked out my entree -- seared cajun tuna over a salad. I'm going to eat the sweet (really sweet!) corn muffin that comes with it as dessert and call that one of my afternoon snacks.

WI: +0.15 kg, Exercise: +40 715/1500 minutes for August, Food: 80%op, Read my Advantages and Responses: yes

BillBlueEyes: thanks for the wheat berry info. All the books that push getting your own flour mill prefer to tell the story about the wheat berries found in a Pharoah's tomb that still had all the components needed to make bread after thousands of years in storage.

ForMyGirls: yay for your natural treadmill! Good insight to recognize that politeness eating is rare and that it only takes a bite or two to be polite -- all anyone wants to hear is "that's so good," after all. One of Beck's books seems to imply that one should just say "no" no matter what, but I was never entirely comfortable with that approach. I think your approach would work well for me.

nationalparker: Can you establish a french fry policy? I went through a phase where I never ordered them (I was surprised how many restaurants, even bars, would substitute a salad or some fruit for the french fries) but ate a certain number off my husband's plate. Now, my husband doesn't order them either and, it turns out, I can go for months without french fries.

08-18-2013, 12:17 PM
Good Morning, Coaches. Credit for yoga and cleaning house halfway. My back seems a little better. Planned pilates. Credit for OP yesterday and this morning, leaving a third of my breakfast. I will finish the house this morning.

I did not realize how exhausted I was from work. I sat down on the couch at 11:30 a.m. and woke up at 3:00 pm. It has been a long time since that has happened.

gardenerjoy: I have a wheat mill and I love it. DH brought me a sack of what he grew which is cool. I especially love grinding popcorn into flour. It makes delicious muffins. I grind small amounts and keep the flour in pint and a half mason jars in the freezer.

BBE: Congrats on freeing yourself from the bondage of 1 cubic foot of stuff.I love that feeling.

ForMyGirlss: I hear you on the back pain. I am not a chronic sufferer, thank god. I hope mine continues to dissipate.

BethFromDayton: Have a good trip.

08-19-2013, 01:23 AM
Hi there,

I'm new to the Beck Diet, just a few days in. One of the activities was to give credit, and I noticed some people doing that here. So, I'm going to try out posting it here as a reminder to myself to take time for credits and/or reminder cards.

Credits: picked out diets 1 & 2, went shopping for healthy foods (even though I won't start diet for about two weeks), cooked a reasonable dinner rather than eating out, went shopping for new work out shoes (got some great bright ones), added a few more advantages of losing weight to my growing list.

I look forward to getting to know everyone here,


08-19-2013, 07:23 AM
:welcome: khemistry :welcome:

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

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

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

08-19-2013, 07:40 AM
Diet Coaches/Buddies – It was a 100% on plan eating day, CREDIT moi. I stood down several platters of factory made foods - including glazed donuts - that tried to pretend that they mattered to my happiness. It was a temptation to have a glazed donut since they don't cross my path very often any more.

Several good walks, CREDIT moi, including to our community garden to harvest some more tomatoes. I'm such a sucker for fresh garden stuff. We had green beans with dinner and neither of us could stop talking about how much different they tasted than the standard grocery store beans that have been shipped. Cheers for seasons that keep life different all year round.

Joy (gardenerjoy) – Seared cajun tuna is such a good choice when offered Southern - there's some mighty tasty choices bearing loads of cooking fats. [Wonder what we could charge for 'Pharaoh Bread' at Whole Foods?]

maryann - That's a looooong nap - Kudos for taking care of yourself.

nationalparker – Kudos for confronting that which is holding you back. Avoiding the plus sizes is a strong motivator.

ForMyGirls - Congrats for choosing a partner who gives massages. Yep, my take is that sampling the wares of aspiring chefs is one of the few times that eating to please others is more important than sticking to our plan. [Our records were mixed reflecting drifting tastes over the years - lots of operas and symphonies since they're nice to hear uninterrupted at home.]

khemistry - Oh Yes, Kudos for giving yourself credit. And Kudos for choosing your diets. Do you care to share some of your Advantages with us? Glad that you've joined us.

Readers - day 6 Find a Diet Coach

Here's what your diet coach can do:
Keep you motivated. Your diet coach can encourage you by helping you remember why all of your efforts are worthwhile. Give him or her a copy of your Advantages Response Card. When you're on the verge of giving into a craving - when those sabotaging thoughts pop up - turn to your coach. If you start getting discouraged and want to throw in the towel, your coach (as keeper of your memories) can remind you that you don't usually feel that way and that most of the time you actually feel good about dieting.

Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), pg 84.

08-19-2013, 08:06 AM
Hello coaches,

Good day today. Invested in a good chair for my home office (where I work 3+days per week) and my back is feeling infinitely better for it. Had a pain free walk at lunchtime. Hooray! Was in a bit of a belligerent mood today - kept trying to break the rules in little ways - reading while I are lunch, trying to eat my mandarin while I walked. But the "good me" won out mostly - compromised on taking the mandarin with me and eating it sitting down on a bench half way. Credit. And kept switching my iPad off again at lunchtime! My partner commented that maybe the belligerent mood comes after the end of a week with kids - that I've been infected by their impulse to argue every point. But as I right this I think it might be about time stress. I work much shorter hours during my week with kids so when I get to this Monday I feel like there is all this stuff backed up and that there isn't time for eating mindfully etc. will have to make a response card for that.

Credit for staying OP today - had two meals I wasn't able to plan for but managed to make choices that stayed on program. And credit for realising that tonight I needed to relax, rather than keep working after dinner.

National Parker - credit to you for committing to those steps and for promising to give yourself credit for them. Looking forward to the update.

Gardener joy - great planning to be able to enjoy your night out and stay OP

Maryann - yay for yoga and pleased to hear both our backs are recovering. I am also not a chronic sufferer (thankfully). Like most things with my body - if I look after my back it is fine - it is only when I treat it badly that it gives me grief. So now I shall treat it very well (or at least until I forget what the pain was like and get slack again :-))

Khemistry - lovely to meet you! I am about 5 weeks into Beck and really loving it. Combined with the lovely folk in this space it finally feels possibe to feel to change my life forever. Credit to you of saying hello.

BBE - right on for the joy of seasons and the joyous diversity they bring. Have to confess to being a "I love the arias (and duets etc) but get bored in the in between bits" opera fan! Recently discovered how to create ringtones for my phone so these days when someone calls I hear Maria Callas. Tricky bit is making myself stop listening and answer the phone.

08-19-2013, 08:52 AM
Hi Coaches!

A two day check in.... (Saturday) was stellar….OP and lots of exercise as I took both the opening and closing shift at work. Credit. This morning (Sunday) I weighed , read my cards, exercised and put a written plan by the refrigerator. Credit. I had a day off from work (Sunday) so I made a list of distraction projects which felt good to get done and kept me from "idle" projects which often lend themselves towards thoughts of food.
ETA-No internet earlier so Sunday update….stayed OP but changed dinner. We decided to have a date night in Denver. Dinner at WhFoods (op) then our annual trip to the amusement park for rides. We go to the old original, not the 6 flags version….very nostalgic. I went when I was a kid and not much has changed. We had a great time, spent $16 on rides and admission and skipped the food. credit. A good one for the memory box...I love when we create and enjoy events and skip the foods that no longer serve us well.
Monday AM-a new low for my ticker. credit. I've weighed, planned and prepped smoothie. I'll exercise before work and then again at work. lol Spontaneous exercise will be adjusting my ticker. Yay.

khemistry, :welcome2: Nice credits! You're getting right into the groove. I look forward to getting to know you better!

BBE, credit for the spontaneous exercise needed to haul vinyl out of the house AND to a spot where they might receive another use. We have many AND a machine which transfers them to CD. I'm amazed at the quality we get.
Kudos, also, for a 100% day, especially when confronted with dreaded donuts.

Maryann, many credits, especially leaving 1/3 of your breakfast. I've been meaning to mention that I've been doing several low cal days each week and I'm comfortable with my associated progress. Thanks for mentioning it. I have been thinking of you and your stepping up to the plate and being up front with your questions at work. The answers aren't always easy but I, too, would rather know. That speculative stuff that floats around in my brain isn't good for me.

Ann(Newlifestyle), glad you are here with us and feeling comfortable. Thanks for sharing your experiences with the group! Credit!

gardenerjoy, when you said southern style seafood all I could think of was deep fried stuff, never having visited the gulf shores. Yay for a healthy fish/salad choice. Advance knowledge of menu choice is such a strengthening tool.

nationalparker, Kudos for making a plan and posting. Credit to you. Keep trying-keep posting.

ForMyGirls, so nice….having a partner with qualification in massage therapy. Glad he is willing to share his experience with you. Credit for your rational response to your proud little bakers. I agree, it's an instance where not tasting (because it's not in your plan) would quite possibly have a devastating effect on the young ones. Credit for thinking through the difference and for another day, (Sunday), where you thought through the need for a new response card.

Beth(from Dayton),Hope you're having fun ! You've planned just great and have lots of fun activities scheduled.

08-19-2013, 10:21 AM
Quick post here. If okay, I'm going to do my countdown to Halloween - a goal I'm setting for myself. So 74 days on my personal challenge and day one, yesterday was a resounding success. I feel good - like I'm finally back in control after only, what, 15 hours awake and on plan :) But we got out for a short walk at 10 pm under the nearly full moon, went to the movie (saw The Way Way Back - thoroughly enjoyed it) and I brought us each a snack size 70-calorie milky way, all meals were on plan and we added extra veggies to dinner, and have plenty for leftover/quick prep, avoided the rolls that DH hauled out, added in water and cut snacking. Credits abounded for me for a change, ha! I redid my advantages card and prepped one response card with various sabotage-busting replies. It's a nice feeling to wake up in control and with a plan, rather than to wake up feeling in a downward spiral.

Two mental challenges this week: I always feel compelled to eat up/use up open food products before we head on a trip - hard to explain because I don't eat shredded cheese or cereal or something like that, but other stuff, none of which I can think of right now. And other challenge is to not eat a LOT on Saturday when DH is working and I'm wrapping up stuff. The feeling that I'll go hungry (big deal) is subconscious with camping trips. Will think and write cards for those this evening.

Plan to walk along the canal for a bit at lunch. The audiobook thingy (Bill, you were right - mp3 plalyer) is loaded with two books to start enjoying.

08-19-2013, 11:54 AM
Lunch went according to plan and we had a good time, too! I skipped the fried strips of something that unexpectedly showed up on my salad. I didn't even have a taste because I sure didn't want to find out that I liked them. Credit!

WI: +0.15 kg, Exercise: +40 715/1500 minutes for August, Food: 90%op, Read my Advantages and Responses: yes

maryann and ForMyGirls: much less back pain has been a benefit of weight loss for me -- fewer pounds helped. So did getting stronger so that I can get lower to the ground with squatting and lunging movements instead of bending over.

Welcome, khemistry! This thread is a great place for giving yourself credit -- love that you not only bought work-out shoes, but that you got bright ones!

Tracey on a journey
08-19-2013, 12:29 PM
Good morning coaches,

BBE: What a great approach! "I stood down several platters of factory made foods - including glazed donuts - that tried to pretend that they mattered to my happiness." Kudos for you.

Khemsitry: Welcome. I've been here for only a few weeks as well and I'm finally getting into a comfortable and more confident weight loss with the Beck Solution.

I had a good weekend but didn't exercise much - baked bread on Saturday and went for a long walk - credit - and cooked for much of Sunday. Managed to lay in 30+ measured, healthy portion meals for DH and I to eat out of the freezer over the next couple of weeks (salsa chicken, seekh kebab and basmati rice, turkey breast, and two kinds of meat loaf). I'm trying a new bread making approach this week based on a book "Artisian Bread in 5 Minutes A Day". It's part of the "no knead" fad.

Have any of you compromised on the undistracted eating? My husband really wants us to eat in front of the TV (like we used to) on the weekends and is okay with eating at the table during the week. He says that he eats too fast when he's not distracted by the TV. The amount of food doesn't change as we only prepare ourselves a single portion of food. What's the danger of this compromised approach? Thanks for any advice you can provide. Cheers.

08-19-2013, 01:28 PM
Good Morning, Coaches.

Crazy morning. I did not sleep well — up from 12:00 to after 2 am. Then DS came into the room at 6 ish and was scared about zombies. A quick breakfast and I am half awake walking him to the bus stop ( a new big adventure for him), but there was no bus. Walk back, drive to school, check route, home after step class and I can't get the internet going. Really I am still half a sleep. You know the kind of day.

So I start over with a gratitude list. I only work three days a week so I was able to take time this morning to help get DS to school. I love my step instructor. I am getting my hair cut and colored today. I have a food plan. Although I jumped into Chinese Food last night, I am back OP today.

Lexxiss: Today is my low cal day. The two day low cal is bringing structure I really need. I am glad you told me it is working out for you as well.

08-19-2013, 02:00 PM
Quick update - plans for lunch changed at lunch when we were asked to join in with the new fellow, who didn't have lunch plans. I ate half of my no-mayo sandwich and boxed the remainder. Proud that I rolled with the flow and should still be okay. Higher calorie, but not a disaster.

Belated welcome to khemistry - apologies! I look forward to your notes here and hearing what tips you have!

08-19-2013, 04:17 PM
Hi, Everyone.

I am checking in. I lost a total of 70 pounds, most of which was on Beck/IP. I let myself enjoy off plan foods in February for my birthday, anniversary, and at a party. Since then, my losses have been slow and I've not been 100% On Plan. I have fallen back in to my old habit of "restarting tomorrow", then screwing it up and saying, "I'll restart tomorrow."

I wanted to post. I have been 100% OP today, but am battling the hungries. I review my response cards and am reaching out to avoid off-plan foods.

Thanks for reading!

08-19-2013, 10:51 PM
I'm just checking in. I'm fighting myself with food issues, but exercise is working out okay--my friend likes to walk, too.

Breakfast was OP, lunch was fine, not great, just fine. I'm not sure yet what we're having for dinner. But if I continue to make good restaurant choices I shouldn't gain while i'm gone. My weakness is really when there are tables full of sweets--and that we don't have!

I'm going to be sure to read my cards tonight and again in the morning.

I get to see DS tomorrow--I'm looking forward to that!

08-20-2013, 06:16 AM
Hi all,

Not been on for a week. My DH returned from 3 weeks in Asia and we've been enjoying some family time together. I've had a bit of an epiphany (yesterday). I've still been following my diet around 80% but we're all on holiday (not away but going out for days) so I've adjusted it a little. And I was giving myself a really hard time for not reading a chapter a day of the book. I am such a black and white person and need to overcome this. Well yesterday it dawned on me that I don't *have* to read a chapter a day and actually she says take longer if you need to. So it doesn't all need to go to pot. I can pause on where I'm at, so long as I am still doing all the things I'm meant to do (read my cards, sit to eat etc). That felt such a relief. Like I'd normally have a sabotaging thought about "I've failed to progress through the book at the correct pace, therefore I need to quit and start over again". So I feel big credit due there.

The two chapters I've just read are a) monitoring hunger before/during/after meals and b) skipping lunch. I want to do those next week when DH is back at work as I want to do it properly and not when we're out all day etc. And I don't want to read further into the book until I've done those two tasks.

So, to summarise. I am paused but following the program. And I am gonna check in here every day too.

08-20-2013, 06:50 AM
Diet Coaches/Buddies – Yet another eye doctor appointment where I got to look through the world's most amazing optical-mechanical device with lenses flipping up and down. It's just a beautiful machine. My doctor is youngish but is so proud of his very high quality machine of the old school. His computer analysis software is the latest - but there's no plastic in his machinery. Conclusion: I can still see just fine with the minor glasses I'm wearing.

Eating was OK, CREDIT moi, but snacks remained larger - Ouch. Lunch was my first tomato sandwich from our garden - just bread, super thick tomato slice, mayo, and basil picked just before I sat down to eat it. Soooo yummy. My walk, CREDIT moi, included the library to return a stack. I passed two boxes of FREE books on the curb and took none, CREDIT moi. Candide was difficult to leave on the curb, but I've got to remember that I don't need to own every book that I've ever read and liked. Take that, Voltaire.

Joy (gardenerjoy) – LOL at, "fried strips of something." That happened to me at a BBQ place in the Memphis airport. Turned out to be fried pickle. Wasn't particularly good or bad, but was a major surprise.

Debbie (Lexxiss) – Yay for amusement rides for entertainment. I love rides but can't do roller coasters, don't know why.

FutureFitChick – Super Congrats on those 70 pounds gone forever with Kudos for "100% OP today." I hope the academic world is treating you well.

maryann - Yay for solving DS's bus problem without having to miss a day of work yourself. Kudos for doing your gratitude list.

nationalparker – Interesting to feel the need to finish up everything before going on vacation. We have a neighbor who brings us a bag of stuff before she leaves saying, "Use it or toss it, just don't tell me," LOL.

Beth (bethFromDayton) – Yay for not having tables full of sweets. Seems to me that my challenge is tables-full-of regardless of what.

Tracey (Tracey on a journey) - Kudos for 30 prepared meals in advance. I'm one of those who occasionally does undistracted meals as an exercise but when I'm eating alone, I'm almost always reading something. That said, last night was just such an exercise as I had dinner alone on the patio and just wanted to savor the summer evening. If I'm paying attention, I can see the bats come out.

ForMyGirls - The right chair is just as important as the right shoes but strange that nobody ever writes about that. [We have a favorite Maria Callas CD that goes with us on all long drives.]

Readers - day 6 Find a Diet Coach

Here's what your diet coach can do: . . .
Build your self-confidence. Your diet coach can help make sure that you give yourself credit on an ongoing basis. And when you slip and think, I can't do this anymore, your diet coach can help you get back on track and remind you of what you've learned to get to that point. Your diet coach can counteract your sense of helplessness.

Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), pg 84.

08-20-2013, 08:15 AM
Good morning Coaches,
This is a quick fly by, I am still on plan with my eating and walking, just really busy with life. I am doing well. I will read posts when I can.
Have a wonderful day and thank you all for being here.
Take Care

08-20-2013, 09:31 AM
Credit for a well handled conversation. Workmate: "would you like some M and Ms" me: "thanks but no" workmate: "don't you like them?" Me: "Oh I love them - but I'm dieting so I won't have any". I said the big D word, with a smile on my face :-)

Tonight I realised I had a carb serve left and got very excited because it meant I could have one of my kids muffins but - big credit here - I weighed it first to work out how many serves it was and then cut it in half. Hooray - treat without guilt :-)

Today I have been thinking that maybe Beck is right about after a while the sabotaging thoughts back off a bit or get easier to handle. It has felt very doable today. And saw a photo today that was taken about 3 months ago and I realise my face is leaner now. Nice realisation.

Lexxis - yay to breaking the need to include unhelpful food in nostalgic experiences and woohoo on new low on the ticker :-)

National Parker - yay for feeling back on track! And yay for audiobooks to keep you entertained. If you have someone tch savvy to help you I recommend learning how to load on podcasts - so much cool stuff out there (my personal fave being This American life.)

Gardener joy - wow to leaving the fried strips of something. I am yet to bust the "it's in a salad therefore it is vegetable" myth :-)

Tracey journey - yay for such a big healthy cook up. My thoughts on the breaking the rules about distracted eating - I think it probably depends on how much of a habit you have of distracted eating. For me I think sticking to it is really important because doing Beck has made me realise that I hardly ever stopped and enjoyed my food and I am concious that it would be very easy for me to slip into automaton eating again. (I also find it a useful rule because I have such a busy life that often what stops me eating is that If I have to choose between stopping what I'm doing and skipping the food I skip the food!) all of that said I do have one meal a fortnight where I let myself eat dinner while watching my favourite show - but I am pretty strict that that is the only exception.

Maryann - well done for working out that being grateful would help with a rough morning.

Hello future fit chick - how great that you broke the "tomorrow habit" and restarted today :-)

Beth - well done for staying on track on your holiday. If I am remembering right you said a while back that trips away etc are your weak spot so especially big credit for mastering one of your challenges.

3TL - I love your epiphany. I had a similar thought process a week or so ago and it was so liberating!

BBE - well done for resisting free books.

Ann - well done for checking in even when busy. Glad you are going well.

08-20-2013, 10:57 AM
I couldn't make my planned snack of frozen yogurt because I forgot to put the ice cream maker bowl in the freezer. Somehow, that meant I should get a larger than normal serving of the alternate snack. Really, the normal size would have been just fine.

But I did everything else right yesterday and got to a new low for the month. I've exercised every day this month! I'm motivated to keep that streak going.

WI: -0.4kg, Exercise: +60 875/1500 minutes for August, Food: 80%op, Read my Advantages and Responses:

Tracey_on_a_journey: We eat in front of the TV every night. Mostly, I do just fine with that by serving one portion and calling it done. Occasionally I'll go through a phase where I want just a little something more. I have sometimes used a piece of crystallized ginger to answer that, but last time I went through a phase like that, I found that a spicy herbal tea would give me the same effect.
I have made a rule that I don't eat in front of the TV when I'm alone. Like BillBlueEyes, I usually read when I eat alone. But something about watching the TV when I'm alone triggers behaviors that I thought I'd left behind long ago. I finally realized that it just doesn't work for me and made it the top item on my response list: No eating in front of the TV when I'm alone in the house.
I think it helps me to break one of Beck's rules with a fair amount of glee. That makes me more amenable to following the rest.

FutureFitChick: great to see you!

3rdTimeLucky: Sounds like a great time to pause -- terrific insights about your version of all-or-nothing thinking. And, of course, you want to post even when you're not actively reading the book. One day, you'll finish the book and you'll still want to keep posting, so it's great practice to do it now. Good for you for managing about 80% while in a holiday mood--that's quite good and will make it easier when you're ready to get to 100% some days.

ForMyGirls: LOL at "it's in a salad therefore it is vegetable" myth!

08-20-2013, 12:46 PM
Hi, Everyone!

Yesterday went great and that feels awesome. I was up about 8 times overnight to go to the bathroom because I drank so much water yesterday, but I slept in until 10:30 AM to make up for it. In my ideal world, I'd be a natural morning person, but not being a great sleeper messes that up everyday.

Today I have a plan for eating. Salad with tomato and cucumber at lunch with my protein and an omelet at dinner. I'm not sure what I will have for snacks, but that is never a difficult one for me.

Thanks for your support!

3rdTimeLucky, major credit for sticking with it even though your original plan didn't work out exactly as you hoped. I struggle with this sooo much and am thankful to Beck for helping me reshape this response.

BethfromDayton, I hope your food issues will give you a break today! Enjoy your visit with DS.

BillBlueEyes, academics are going OK. Congrats on fabulous eye exam results! That has to feel great. Also, great response to the box of books. That must have been REALLY tough! As far as me, it is me that is holding me back from finishing my writing. I know lots of self-doubt is par for the course, but it has been wearing me down and I just want to be done.

ForMyGirls, something really powerful about your "I WON'T have any" response to your co-worker. It sounds so assured aside of my "No thanks." I will have to try that.

GardenerJoy, great to see you too! Yowsers on the exercise ever day this month! That is awesome!

NewLifeStyle, hang in there with the busies!

08-20-2013, 04:15 PM
BBE your sandwich has me salivating.

ForMyGirls well done on being open about resisting the M&Ms. I too am gonna pinch your expression. Nicely done. And for the half a muffin and realisation that it's getting easier. Great progress!

Gardenerjoy Well done on exercising every day for a month - that's a real achievement. Have you heard of an app called HabitStreak?

FutureFitChick It's easy to feel like you're the only one who promises to start again the next day, then the next, then the next. It's comforting to know we are not alone. Beck is great at helping to deal with this mindset.

08-20-2013, 08:18 PM
Good afternoon, Coaches.

80% OP yesterday and today. Troublespots: standing at the cupboard and sneaking handfuls of dried fruit, (Oh, they're healthy), Standing at the frig eating a handful of walnuts ( ditto), sitting at the the student counselor's desk dipping into her chocolate jar. OK I just had to cop to those things. Tomorrow will be better.

FutureFitChick: Huge congrats on 70 pounds gone. I agree that it is a daily maintenance thing and checking in is crucial.

08-20-2013, 09:40 PM
Hello Coaches,
I walked twice today, I am now tired but I need to focus on my clutter before I go to bed. I made wise choices eating today. It is wonderful when you plan and follow through with it. Hopefully I can keep this up.
Thank you all for being here.
Have a great night.

08-21-2013, 02:56 AM
Hi all,

Food not so much on plan--breakfast was, but lunch was a bit heavy. Snack wasn't a good choice. Dinner was a pretty good restaurant choice. I only ate about 1/2 my dinner, which made it reasonable--and I stopped slightly shy of half (two pieces of turkey loaf) because I was full--so I just stopped. Bread, though--bread I overdid.

Exercise was the day at the Getty and walking to dinner from my friend's house. We walked quite a bit (and got sunburned, which isn't so good)

I didn't read my cards yesterday--but I'm going to read them now and go to bed.

I need to make better choices.

08-21-2013, 05:25 AM
eeek! Caught my son's head cold and fell Off plan. :-( Posting here so that I can get credit for something.

08-21-2013, 06:43 AM
Lots to give myself credit for today: resisted rounding up my bread at lunch so that I could have some marmalade toast (have planned it for breaks this morning); said "no thanks" to cake at work; conquered a mean *** chocolate craving; saw the positive (an extra 40 min of walking) in forgetting where my car was parked, and then forgetting my security swipe card; adjusted my dinner serve to take into account a large afternoon snack (which resulted from having to have a very early lunch because of back to back meetings from 11:30-2)

Gardener joy - wow for exercising everyday this month. What a great achievement.

Futurefitchick - yay for having a plan for your day.

3TL - I looked out for HabitStreak - I found one called HabitLife that talks about "streaks". I wonder if that is the same thing. It looks pretty cool - I have just made a commitment to myself to going to sleep on time so I am going to use it for that.

Maryann - well done for fussing up about the trouble spots. I am finding the "sit down to eat" so powerful in overcoming the "just a little handful" of dried fruit and nuts.

New lifestyle - yay to you for smart eating choices.

Beth - well done for stopping eating when you were full and for leaving part of your meal. These are such important skills and not easy I reckon!

Reesuh - credit for posting! Hope you are better soon.

08-21-2013, 07:30 AM
Diet Coaches/Buddies – Did gym, CREDIT moi, feeling a bit disappointed that I'm not improving much. When I first started this journey I believed the touts for a workout program that promised six-pack abs in six weeks. Like, Yeah. I was stunned when I didn't get that. Since then I've repeatedly compromised to accept minor gains. Oh, Well.

Eating was on plan enough, CREDIT moi, because I decided that my too-large morning snack could just be counted as the entree for lunch and ate only a lettuce and tomato salad at the normal time. Not perfect, but a better recovery than doing nothing. Evening eating was easier since we went out. We saw the movie, Lee Daniels' The Butler. Glad we did; it's moving to relive the Civil Rights struggle one more time.

Joy (gardenerjoy) – Larger than normal snacking is my current challenge. Since meals are under good control, the sneaky in me goes after snacks.

FutureFitChick – Sounds so good, "Salad with tomato and cucumber at lunch." [Sending supportive thoughts for progress writing your thesis. As Secretary of Defense Rumsfeld said, "You write your thesis with the pen you have, not the pen you might or wish to have at a later time."]

maryann - Yep, dried fruit is healthy. As are nuts. And chocolate. And readily available. <sigh> . . . I find it easy to resist caviar, LOL.

Ann (Newlifestyle) - Yay for busy; Kudos for on plan and for the joy of following through with a plan.

Beth (bethFromDayton) – Good to be reminded how to do it, "so I just stopped."

ForMyGirls - Double Kudos for half a muffin.

3rdTimeLucky - Waving back. Hope all is going well.

reesuh - Yep, Kudos for posting even though wrestling with a family head cold.

Readers - day 6 Find a Diet Coach

Here's what your diet coach can do: . . .
Help you solve problems. From time to time, you'll encounter obstacles that can make sticking to this program difficult. You might discover that you're too busy to find the time and energy you need to follow your diet. You might feel unmotivated. You might find that other people, purposely or not, put roadblocks in your way. Let your diet coach help you solve both your diet - and non-diet - related problems. Two heads are better than one.

Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), pg 84.

08-21-2013, 10:17 AM
A good normal day!

Today's challenge is multiple service people. I'm not sure what I'm going to do if the cleaning crew shows up while the plumber is still here. And if one or both are still here at lunch time, I need a back up plan -- okay, got one!

WI: -0.1 kg, Exercise: +50 925/1500 minutes for August, Food: 100%op, Read my Advantages and Responses: yes

FutureFitChick: I'm not a good sleeper either, never have been and menopause has made it worse. I finally gave up my fiction that I was a morning person. I like the idea of being a morning person, but I don't like mornings.

08-21-2013, 10:49 AM
Checking in with actually a few credits from yesterday! I'm on track through three full days - whooo hoo. :) Skipped the staff lunch yesterday and went home and had leftovers with DH - grilled veggies, etc., measured out my pasta with turkey meatballs at dinner and actually got a larger portion than I would have plated myself because I measured it. Thank you, ForMyGirls, for the reminder earlier to give credits!!

Today it's the farmer's market at noon with a friend for lunch. The food options are housed inside and open year-round, while the farmer's market stands are all outdoors. Want to look for a wooden breadboard for a friend's birthday -to become the back of a nice basket for her with cheese, etc., so I'm not asking her along this week :)

I'm posting full page of paper notes on the fridge to myself - 72 Days until 10/31 - where am I now? Where will I be then? And think DH is noticing. He packed up the leftover salad with his lunch, and took some light dressing. He laughs at me with my focus - not ridiculing, but like you and your goals... but once we're both on board at home, it'll make it a lot easier.

That probably goes along with the whole:
Losing weight is hard.
Maintaining your weight is hard.
Being overweight is hard.
You gotta pick your hard.

08-21-2013, 08:01 PM
Hi Coaches!

I've been doing well both food-wise and Beck-wise. credit. I need to keep both a primary focus every day because so many things trigger me to think of food/eating and I do want to be thinner. I saw my (first) goal weight on the scale yesterday. I'm now "overweight" according to the experts. :lol: No celebrating with food...just a desire to continue this path.

We made the drive over the hill for several days off and I was grateful that when I thought of dinner (I hadn't eaten all day) I just wanted to stay home and cook healthy. Credit.

A friend is coming for dinner (I'm cooking in vs going out) (credit) but I'm hoping to catch up here a bit….

BBE, I think it's just great when we can recover from an extra snack easier than we used to . It sounds like you enjoyed the movie….it sure had mixed reviews.

FutureFitChick, I haven't gotten to say how glad I am you're here and congrats on losing 70 pounds. I 100% believe that Beck is the key to not regaining as so many do. Credit for recognizing that and getting your (skinnier) butt back here.

nationalparker, glad you are finding motivation with your new plan. gardenerjoy has always reminded me switching stuff around can really help. Glad to hear DH is onboard, too.

Gardenerjoy, yay for a good normal day!

ForMyGirls, many well thought out credits! Kudos!

reesuh, credit for posting! Hope you're better soon!

Beth(fromDayton), credit for reasonable meals while on vacation….and lots of exercise, too! PS I loved visiting Getty.

Ann(NewLifeStyle), can I mention again how glad I am you're back! Yes, it's wonderful when you plan and follow through with it.

MaryAnn, I had some tastes in the kitchen today...the good news is I know it can be the exception now.

3rdTimeLucky, kudos for seeing that you can take longer on the chapters and find a pace that's comfortable for you. Credit for posting!

onebyone, cheering you on as you continue to stay OP and work on your boxes! Credit!

I must get going….I see our guest arriving. We have a sweet smelling house….dehydrating Colorado peaches. We did this in a big way 3 years ago and have run out. 1/2 case in and 2-1/2 cases to go.

08-21-2013, 11:21 PM
Hi Coaches

I've been OP ever sine I last posted. *credit* and it feels great to say that. My portions need work, but I am getting there. Giving up the sugar is always key. That stuff drives me to be off plan every single time. While I was away over the weekend with the potters' guild, I found that anytime anyone had a chance to be alone with me, what they wanted to talk about was... weightloss. I'm getting the feeling that they see me as a weightloss success. I find that weird since I have been at this weight now for over a year and I have successfully managed to sabotage further weightloss everytime I start that road, except this time ;), but maybe I am a success as the weight I have lost, and I arrived at that guild at my top weight, has stayed off.

It's like everyone wants to lose weight and wants to know the secret.

There is no magic anything-- just day in day out have a plan, write it down, seek support, talk it out, commit to your choices, over and over and over and get back on track and forgive yourself and keep moving, literally and metaphorically.

Anyway, I have a bit longer before my next big challenge and life disruption happens. My mother will be moving here around September 20th or so, about a month from now, plenty of time to establish a good healthy routine yet. I'm going to need it. For now I am using her arrival as motivation to clean up my apartment and make it visitor-ready. *credit for meal planning, emailing my buddy, posting here, making declutter plans, and not having seconds.

08-21-2013, 11:22 PM
Good Evening, Coaches.

I am searching for some credits. It doesn't seem enough to say I don't eat like I used to eat. I packed my lunch and snack. I stopped eating at 6p.m. Still, I snack when I come home from work and don't eat dinner. This has been a week. The candy is foraging is still going on. I get adrenaline at work and my plan is shot.

Weight is two pounds above ticker. Stretches in the morning for my back.

Taking strength from nationalparker who is four days going now. I know it is easier to stay OP then to get back on it. that is the pit I am in.

Lexxiss: Congrats on a few well deserved days of rest.

formygirls: Thanks for the reminder that it is better to weigh food.

So if I wake up tomorrow without having eaten I will have 12 hours OP.

08-22-2013, 07:23 AM
Happy with my efforts today. Overcame the "but I don't want to" about my morning walk. Said no thanks to cake. Ate OP. only thing I didn't do was stretch (though walking not riding so not as big an issue).

Weigh in this morning - down another .5kg, which means I am past 5kg overall. Much as I know the first few weeks are faster weight loss than normal it was hard not to be disappointed to have a smaller loss than other weeks. Noticed lots of "man I'm going to be doing this forever" thoughts but talking to myself about the fact that actually I am going to be doing something very like this FOREVER because this is life long change, not short term adjustment. Also helped to remind myself that in time there will be a little bit more food - I am finding that I don't want much more than I am eating - most days I wish there was one either one more carb or one more dairy serve - and when I am on maintenance one day there probably will be.

BBE - well done for Oh Welling your gym disappointment.

Gardener joy - Yay for "need a plan - Ok got one"

Nationalparker - yay for all those credits :-)

Lexxis - I found it quite moving to read your celebration of being in the overweight range. It made me realise how much I long to be just overweight and then to confront how much shame and fear is attached, for me, to that big "O" word. And then to realise how important this forum is because I don't think there is anywhere else in my life that I could say that it brings tears to my eyes to imagine being able to say "I am overweight". Yay to you for crossing that line!

Onebyone - you are a weight loss success. Maintaining weight loss for a year is huge!

08-22-2013, 07:31 AM
Diet Coaches/Buddies – Walked, CREDIT moi, after dark to cool down. It's back to hot around here. Love seeing the number of folks eating dinner at 9pm on sidewalk tables.

The benefit of walking was to deter me from having a second serving of fruit for my evening snack. CREDIT moi for that. I've always ignored the calories in fruits and vegetables under the good-for-me banner, and because my problem foods were cheese, cookies, and candy. But adding unlimited fruits, grapes for example, doesn't contribute to stable weight. Even though I'd gone out for my walk with the thought of having some seedless red grapes for a second evening snack, when I returned I let that go.

onebyone – Yep, "over and over and over" seems to be the secret all right.

Joy (gardenerjoy) – Expect miracles: May the plumber complete just as the cleaners arrive.

Debbie (Lexxiss) – So jealous of dehydrating your own peaches - it's like you're homesteading down here in Colorado, LOL.

maryann - Yay for adrenaline to make work happen. Ouch for adrenaline for diluting plans.

nationalparker – Kudos for weighing portions. I do love, "Pick your hard."

Readers - day 6 Find a Diet Coach

.....Few people who have struggled with
dieting can lose weight and sustain that weight
.....loss without help and encouragement
...............from another person.
Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), pg 84.

08-22-2013, 10:16 AM
The back-up plan was required for lunch yesterday, but it worked -- Credit! And credit for recognizing in advance that I needed that in my pocket.

Today will be even more challenging. MiL is having knee replacement surgery. I'm assuming that we'll be at the hospital all day. I wrote "salad bar & fruit" on the plan for lunch since I'm pretty sure I can count on a hospital cafeteria having that available. DH says we're not eating supper at the hospital, but I'm not sure we'll have time to cook before my Book Club meeting tomorrow night. So, I have a Plan A for if there's time to cook and a Plan B if I'm going to have to put something together for myself pretty quickly (DH said he can take care of himself tomorrow night if we don't cook -- that always helps).

WI: +0.35 kg, Exercise: +40 965/1500 minutes for August, Food: 100%op, Read my Advantages and Responses: yes

Lexxiss: congrats on reaching that overweight range!

BillBlueEyes: got my miracle! The cleaning crew had to deal with burping faucets everywhere because the water was just turned back on.

08-22-2013, 11:53 AM

I'm back on plan and have been on plan for almost a week. My food quality is ok my food quantity needs some work. I am working on being willing to eat less. I am working on walking away from the food when I am actually full. When I first notice I am full, even if I see more stuff in my bowl or on my plate. I know that I m often full waaaayyyyyyy before my plate is empty. It's just that I can still *feel* that edge of just-being-hungry or the thought crosses my mind that I will be hungry again soon... PANIC I have not been able to maintain eating until "just full"
(I say it like it means nothing this "just full" notion -- I guess this is vs feeling "really full" = overfull/pain-full even). For my weight to begin to truly drop I need the willingness to live on the edge of hunger/hungry. I need to go there. I can do it one meal at a time. Like everything else, with practice and constistence it is no longer strange but becomes the new normal. I'm all about that these days. The New Normal. Ok will plan to eat to the edge of full for lunch today. and will check in. then do it again at dinner. and check in again.

In addition I am clearing off shelves and cleaning/straightening them up all over the house today. I see that I am capable of getting Box Mountain cleaned up and this is one key to getting that done --besides simply getting rid of stuff via donations and the trashman.

*credit* for the willingness to move ahead a step at a time overandoverandoveradinfinitum

08-22-2013, 02:21 PM
The evenings that follow days of DH and I working seem to pass in a blur. I'd picked up a basket of a variety of small tomatoes - absolutely gorgeous and flavorful. I just cut them each in half, added a little salt and some balsamic vinegar and that was half of our dinner, along with grilled lemon chicken. I planned a treat of a dessert from an Amish stand at the farmer's market - a palm-sized apple pie with a 1/2 cup of light vanilla ice cream that DH and I split - a few spoons for each of us and it was enough/wonderful. I love that we can split and not need our own.

Our trip comes up next week. It still seems so far away because of the piles of work yet to slog through.

I'm on Day 5 of my challenge, and while it's not been perfect, I'm trying to work in reasonable portions of a treat now and then, and not view it as being off track. Scale isn't reflecting the choices yet, but I know that's my hormones kicking in and will be back to normal soon.

Plan is to write out a few response cards at lunch today, for the camping trip. Even if I just see them when I'm fishing for money somewhere, it's better than never. I don't logically fear being hungry, but clearly it's in my subconscious as I snack too much when camping. I've packed some 100 calorie almond bags (which says something because I HATE paying extra for small packaging and the waste) ... and will pick up fruit there. My other pitfall is thinking, oh, we hiked 5-6 miles; I get extra food tonight instead of I will eat a reasonable portion and hopefully the extra activity will help me lose weight.

I have a few days to get my thoughts in focus.

08-22-2013, 09:58 PM
Hi all,

I'm having a great trip. Breakfast and lunch were fine today--but I overate at lunch yesterday to the point of being uncomfortably full--it was not a good feeling. I oversnacked this afternoon (Mom's peanut butter cookies), though.

Exercise has been good. Yesterday it was a hike in the Cleveland Forest and today was a walk along the beach.

I know I'm eating more than weight loss portions and choices, but the travel scale shows I'm about the same. I feel pleased about that--and it's hard to lie to myself when there's a travel scale!

08-23-2013, 07:13 AM
Diet Coaches/Buddies – At gym, CREDIT moi, I finally made tiny progress by increasing weight in one exercise. I had begun to feel doomed to zero improvements. Goodbye negative thinking.

Food was only OK. One more night of dinner on the patio savoring the pleasant evening. Two Blue Jays were squawking ferociously, non-stop. It was kinda funny at first, then became grating. I felt silly yelling, "Get a room" since that most likely wasn't the issue. Not to mention that they don't speak English, LOL.

onebyone – Kudos, indeed, for "overandoverandoveradinfinitum." Thanks for the reminder of the distorted thinking, "I will be hungry again soon."

Joy (gardenerjoy) – I've heard some sad stories about the food at hospital cafeterias. Hope you have a better experience. Best wishes for your MIL's knee operation.

nationalparker – Yay for splitting a dessert with your DH. My brain is capable of thinking, It's Amish, so it's OK to eat this, LOL.

Beth (bethFromDayton) – "Mom's cookies" is an even better Sabotaging Thought than It's Amish. Kudos for all that exercise.

Readers - day 6 Find a Diet Coach

Here's what your diet coach can do: . . .
Keep you accountable. Knowing that you have to report on your progress to someone can motivate you to stick to your plan. THIS IS A CRUCIAL COMPONENT OF THE PROGRAM. Dieters I've counseled have told me time and time again, "I didn't overeat because I knew I'd have to tell you about it." You'll keep yourself in line better if you know you're going to have to report to your diet coach. Make sure you're completely honest!

Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), pg 85.

08-23-2013, 10:28 AM
With our trip looming, free time is close to nil. Made a poor choice to make a lower calorie banana split to split with DH last night - it ended up under 400 calories total, but still - not something we needed even if my portion was about 150... I realize that I'm thwarting his plans. Who turns down a ready made banana split? Trying to figure out WHY I did that on the heels of the last split dessert the night before.

SO looking forward to the camping :) I enjoy that a great deal - but figure the older I get the less I'll enjoy it on my hips. I had a great sleeping pad, but changed to a different one last year and it made all the difference in comfort, so that was a big help.

OneByOne - thank you for pointing out the I will be hungry again SOON thought and that I'm not the only one on here who thinks that at times. That is an overriding thought to me when I'm traveling. Seriously - HOW many flights are stuck on the tarmac for 12 hours? Not enough to worry about it being ours :)

Bill - Continued credits for your gym and for zapping that negative thinking on not seeing progress. Still have to laugh at your line about disappointment in no 6-pack abs soon after starting :)

Beth - Great job on checking in on your trip! I'll be at my sister's where there is a scale at the end of our trip, but I'm going to skip it as I KNOW if it reads lower, I'll indulge more! Keep up the good work.

ForMyGirls - Great job on the 5Kg down! That is wonderful! And major credits for seeing down the line to maintenance and what you might have then - who knows if you'd even want it then, but good way to divert attention now!

GardenerJoy - Good luck with your MILs surgery and all that surrounds that. My dad jokes that my mom is the only one who gains weight when hospitalized. She actually LIKES the food they serve there (to the patients). I've never been to the cafeteria though.

Maryann - Join on into a personal challenge - i'm not doing it publicly on Becks because it's certainly not organized, but I'm on day 6 ... challenging myself with staying focused on beck principles and to not keep doing a day 1! We have 70 days until Halloween now! Actually i think with my math that includes Halloween, but that'll get me gung ho on the next one to get to the New Year :) Want to get to where i'm including flexibility, cardio and strength work, but don't want to feel a failure right off the bat with not doing everything from the start. I can sense you're READY! :)

08-23-2013, 10:32 AM
MiL went through the surgery fine and was resting comfortably and eating some supper when we left last night. We'll go over again this afternoon to visit.

I stuck to my plan and even skipped a snack when the timing didn't work out for my planned snack. The hospital cafeteria did, indeed, have a salad bar and fresh fruit. I ignored the other offerings -- that's the beauty of having a plan!

Today's challenge is dinner out. We're taking a nephew and his fiance out to a nice seafood place to celebrate their new "jobs." They are doing their student teaching this semester. I should see if the menu is on-line....Okay -- grilled sockeye salmon with apple-celery root slaw and zucchini, corn & tomato basil ragout. I'm going to be fully prepared to eat about a third of the fish and take 2/3 home to make into salmon salad sandwiches for my lunches this weekend.

WI: -0.65 kg, Exercise: +35 1000/1500 minutes for August, Food: 100%op, Read my Advantages and Responses: yes

08-23-2013, 11:57 AM
Hi Beck Buddies! Head cold is gone, and I'm ready to jump back on the Beck bandwagon. I'll need to build my skill set so that next time I have a health setback, I don't have a Beck setback, as well! BillBlueEyes Thank you for consistently posting personals. It's amazing how much just a few words can help! Maryann and BethFromDayton - it's nice to know that there are others here with ties to Tucson! I notice some folks have posted their weight goals in kg, so I'm thinking this is a pretty global group all things considered!

08-23-2013, 12:19 PM
onebyone: thanks for the reminder to "walk away" when I am full.

Good Morning, Coaches.

Day off today and I am very grateful. I am off to Nordstrom's. I signed up for a free makeup makeover with Bobbi Brown cosmetics. Fun. Yesterday was much better because I planned for candy rather that just scooped it up by the handfuls. I think I will follow that procedure for awhile. When I lost my fifteen pounds with Beck, I ate a Reese's pb cup and cheesestick every night for dinner.

nationalparker: I think I am ready to challenge myself. Fall is my favorite time of year. I think I will keep a calendar on the fridge and mark OP days. Shooting for "days in a row" record.

bethfromDayton: I spent three years bringing my travel scale. It really helped with maintenance while away.

Reesuh: Welcome back to health!

08-23-2013, 07:04 PM
Hello coaches,
Finally the weekend! Was a long week last week with lots of meetings and some personal s*#t to deal with so I was knackered by last night and ended up asleep by 8pm. Had some lovely experiences yesterday though with a couple of professional relationships with people I really like taking a step closer to being friendships.

Stayed OP yesterday. Was in a very "I'm really hungry", "I really want X", "I really deserve it" frame of mind but kept saying "no choice" and got through to dinner which, fortunately, had heaps of yummy vegies so I could fill up while staying on plan :-) I was a bit slack on the eating without distraction yesterday so that might have contributed to the mindset. Shall make sure I do that right today :-)

BBE - such a cruel discovery that fruit (especially grapes) cannot be an unlimited food!

Gardener joy - kudos to you for all that planning for challenges

Onebyone - "need a willingness to live on the edge of hunger / hungry" is a really helpful statement for me. Thank you

National Parker - yay for delighting in th flavour of fresh tomatoes! Good tomatoes really are one of the tastiest things out I reckon.

Beth - well done you for being able to see both the positive achievements and the imperfections while you are away.

Reesuh - what a great reflection to plan for next step you are crook!

Maryann - thanks for the reminder about the importance of planning for snacks / indulgences. I have been tossing around the idea of giving myself a little more wriggle room for indulgences. At the moment I have 2 per week, which usually means one alcoholic drink and one "food treat" such as a small piece of cake, scoop of Icecream or small amount of chocolate. I am wondering whether I am being too restrictive and that I will make it too hard to sustain in the long run or whether changing it would just be caving to the cravings. How nice it would be to just be able to just think rationally about food!

08-24-2013, 02:15 AM
Hi all,

I had a very successful first half (plus) of the day and less so later.

Breakfast was good, lunch was really good (choice and quantity). Exercise was walking at the San Diego Zoo Safari Park--lots of fun and great animals.

I ate too many sweets after the Friday night service, and then bought a candy treat for after our sushi dinner. It's hard for me to eat too much sushi--I was struggling with my chopsticks. We went to the store after dinner, though, and I "treated" myself to a box of 4 small chocolates. 2 of them were kinds I didn't like, so just had a bite of each of those, so I guess that's a good thing and serves me right!

I don't have control over food tomorrow at all--I'll just have to think about portion sizes and choices from what is made available, since I don't get to pick anything.

Take care, all

08-24-2013, 06:48 AM
Good morning coaches,
I am looking forward to Labor Day and being back into a routine. We have had a busy summer and it seems to be getting busier. We are going to Wonderland next week and to a cottage and so on and so on and so on. It will nice to see friends we haven't seen all summer. Eating is mostly on plan. I had a slice of pizza yesterday that I had not planned for. After eating the pizza I had the thought that I screwed up and the rest of my eating didn't matter that day. I quickly realized that I still needed to stay on plan for the rest of the day. I notice when I am busy it takes more effort to find healthy food to take along. I also realized that if I take my food along I stay on plan.
I should probably go for a walk now as I am not sure when I will have time to walk today.
Have a great weekend.

08-24-2013, 06:52 AM
Hi coaches!
This last week has been stressful for me because my hubby was having problems and work and considering changing to a new job. During that time I didn't read the book and to make it worse, I binged (on foods with lactose too, which I regret). I had lost 2kg while preparing to lose weight and now I've gained that 2kg back! I guess I really need to get back to reading the book and try not to stress out too much. Any tips for dealing with stressful situations like that?

08-24-2013, 07:51 AM
Diet Coaches/Buddies – One busy day that, hopefully, finally resolved the puddles of water coming from under our fridge. Turns out that our fancy pancy, super pricey, auto-defrosting, ice-making, cold-water-making, fridge needed . . . to be manually defrosted. It tricked us for two years before this started. This thing is so self-contained that it doesn't even have a drip pan underneath. The drip pan is behind the evaporator coils behind the freezer compartment overflowing into the freezer bottom. Nowhere in the Operations Manual does it say, When water begins to accumulate in the freezer bottom and freeze, it's time to manually defrost. The good news it that we didn't pay for a service call. I didn't even pay for a site that charges between $15 and $45 to answer your question by email (because I didn't trust it to give a useful answer). I finally got the Jennair 1-800 number to answer where a bored voice told me to defrost it first then call a repair guy. Defrost it first only because that's what he would do anyway when he got here at mega-bucks per hour. CREDIT moi for doing what had to be done.

Exercise for the day was hauling ice chests of stuff to the basement (where it's cooler) and then back up again. The only good news is that hauling everything out item by item forces some reality choices about items unused for months.

Joy (gardenerjoy) – Congrats to your MIL for surviving knee surgery. Cold sockeye salmon sandwiches gotta be as good as it gets.

maryann - Congrats for having lost your weight using "a Reese's pb cup and cheesestick every night for dinner." There is no nutritional censorship on this forum, LOL.

Ann (Newlifestyle) - Yep, busy is an ally for avoiding eating out of boredom but a challenge for finding good foods.

nationalparker – Kudos for a split banana split even though you wish it'd been totally splitless. Good luck with your packing.

VioletDolphin83 – Seeing the situation is the first step; Kudos for being aware that stress leads to eating. Beck has some good stuff about responses to stress. It can work for me to close my eyes and have the thought that the stress will come to an end - and I don't have to eat about it. Good luck finding your strategies.

Beth (bethFromDayton) – Interesting thought, Asians are thin because it's not possible to overeat using chopsticks, LOL. The San Diego Zoo is just super - Kudos for your hiking there.

ForMyGirls - Super Kudos for going to bed at 8pm when that's what you needed to do. DW once gave me a hard time for conking out at 8:30pm. I fell asleep, immediately, but not before dreading the thought that I'd get a phone call and she'd tell.

reesuh - Goodbye head cold. Kudos for planning ahead to be prepared for the next health intervention.

Readers - day 6 Find a Diet Coach

Here's what your diet coach can do: . . .
Help you take a more useful perspective. Imagine your diet coach looking over your shoulder at times when your resolve is weak. When you consider straying from your food plan, think to yourself, What would my coach say to me now? Doing so can help you better stick to your plan.

Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), pg 85.

08-24-2013, 09:00 AM
Hello coaches,

All good today. Lots of spontaneous exercise cleaning the house today and on track for food. Tried a new recipe for braised Asian vegetables and it was so yummy! Made the most of a planned indulgence by eating at an outdoor cafe in some very welcome sunshine.

Beth - LOL on chopsticks controlling your sushi intake

Healthy lifestyle - yay to you for getting straight back on track. Well done.

VioletDolphin - well done for getting back on board after your stressful week. Tips for dealing with stressful situations without eating? I think probably the key will be working out what thoughts were going through your head just before you ate the things that were off plan. (For me it would probably be something like "this will be so much easier to deal with if I just eat X"). And then work out what response would counteract it (for me something like "OK then prove it - name one time that eating made something easier to deal with!")

BBE - auto defrost fridges need manual defrosting???? Just today we bought a new (auto defrosting) fridge because our 15+ year old one requires monthly defrosting (and within days the freezer section looks like the Antarctic again). I was soooo looking forward to not having to do that anymore!

08-24-2013, 10:28 AM
I stuck to my plan for dinner except that I added a glass of wine. I probably would have written that on the plan had I thought about it. Oh well. The glass of wine made it easier to ignore the bread and, otherwise, follow the plan -- I didn't want to get farther off plan than I already was. It worked! I got a nice drop and met my weight loss goal for the month of August.

WI: -0.3kg, Exercise: +20 1020/1500 minutes for August, Food: 90%op, Read my Advantages and Responses: yes

VioletDolphin83: I eventually found things that worked better for me for stress than overeating: walking, a hot bath and a fun novel, anything that has some psychological or spiritual element that lets me think and feel deeper about things.
And, on a completely different note, I once had some success with this thought "Why should someone else's stress make me fat?" Which made me laugh because it sounds so mean, but, in the end, was actually better for all involved. I could get a bit of detachment and find my way to a calmer place which helped the other person as well.

BillBlueEyes: yikes! It never occurred to me that we might have to defrost our frost-free freezer. I'll keep that in mind if we have problems.

08-24-2013, 12:51 PM
BethFromDayton: I love the San Diego Zoo. And there is no shortage of walking opportunities. I am sure food and exercise will balanace each other out.

Newlifetstyle: What is Wonderland. A few posters have mentioned it.

BBE: Yes. I am glad there is no nutritional censorship. (exept the brief banana moratorium.) I have been in programs where you can't say any specific food name. WAYYYY to restrictive.

violetdolphin: The Beck program is different from all other diets because it puts behavior first before food. As long as I focus changing behavior and thinking, my food always comes around.

Good Morning, Coaches.

Great day at the mall. I had a makeover by Bobbi Brown and then two hours later a makeover by MAC just to see the difference. I do not wear make up to speak of (only sunscreen and a little mascara). I came home to show DS and DH the results and both pleaded with me to go back to my "real" face (DS words.) Credit for not buying a bunch of product I apparently don't need. The impulse control I showed can transfer over to my food behavior.

Credit for 90% OP food including a planned See's candy raid. Credit for giving myself the day off and wandering around the stores with all the colors and shiny things. I did by another pair of the wonder jeans I bought in Boston — this time a size down. They were $25 dollars off and much more useful than the stuff I would put on my face.

I have a calendar to start charting OP days till Halloween.

08-24-2013, 02:34 PM
Good morning Becksters (is that the right term?).

Checking in for credits and some questions.

What the heck is a response card? I have my advantage cards, but the book keeps bringing up response cards, and I can't figure out what they mean. A little help please?

I have been dragging going through the days because I know that two weeks in means getting onto my diet. I keep justifying overeating by saying that I still have a week of prep! (which has now stretched into 4 weeks...). Also, is anyone doing this in combination with Weight Watchers as their food plan? Does that seem to fit well? I'm concerned with the unlimited veggies and fruit, I might not be in the spirit of the program for Beck.

Anyway credits:
-I've consistently remembered my advantages card reading (I do it during my work commute when I'm sitting in traffic)
-I've restocked my workout clothing with sizes that fit me right now (my major excuse for not working out is that I had no work out clothing)
-checking in here
-reading up on day 6 regarding a diet coach ( I guess this is what everyone uses this forum for?? Do you check in daily? Do you have one person you talk to or the whole group?)
-committing to getting off my butt and doing day 6,7, & 8 !:carrot:

08-24-2013, 05:11 PM
Super quick check in before leaving on trip ... will be MIA for a week. Hoping for good choices... no, planning for good choices :) Will bring a small notebook journal to work thru some of this but hate that it'll be intertwined in my trip memories, so think i'll put those thoughts at the back and rip-out-able.

Welcome, Khemistry! Response cards are things you'll think up in response to a tempting situation, etc. ... for me on this camping trip - one is "I will not starve to death if I don't pack extra treats..." :) "Hunger is fine and normal." I check in daily because when I don't, I slip-slide away from my plan and my progress.

Bill - you could not have selected a better daily Beck quote for me today. That is perfect thought for me heading out for vacation. I will picture this group commenting on my choices. Commending and critiquing, both. Thank you.

08-24-2013, 10:42 PM
Hello Coaches,
I had a great day, 90% on plan, completely on plan calorie wise but for some reason I had a small McDonalds ice coffee as my snack. I don't enjoy drinking my calories. I felt off plan because it wasn't what I was going to have for a snack.
MaryAnn - Wonderland is an amusement/waterpark North of Toronto Ontario.
DS really enjoys the roller coasters at Universal Studios in Florida and we thought we would take him to wonderland as he has never been there, he loved going to the water safari in New York and really enjoyed it as it wasn't really crowded.

I got my walk in this morning for one hour. I also had a nap, it was very nice. I hope you all have a great weekend.

Take Care

08-25-2013, 06:42 AM
Diet Coaches/Buddies – The fridge spent the day without "peeing on the floor," as my DW says of it. Yay for the benefits of defrosting a fridge that had no visible signs of needing it. And Yay for the simple joys of waking up each morning to see that the fridge continues to do its thing.

Exercise was a six hour hike over some neat up an down terrain just north of Boston, CREDIT moi. (We don't have mountains locally, but the glacier left some rough surfaces.) That was the longest hike either DW or I have taken in a while. We felt pretty good about ourselves despite being passed by joggers doing the trail (or short section of it) with their awesome 20-something bodies. The real test was that both of us had correct wool socks and hiking boots so that the feet were happy and without blisters. I do love merino wool socks for hiking even in the summer. It took me years to learn that wool socks go with hiking boots no matter the season.

Joy (gardenerjoy) – Congrats for meeting your August weight loss goal.

maryann - Yay for jeans rather than makeup. And Double Kudos for planning for See's candy and staying on plan.

Ann (Newlifestyle) - Ouch for the diversion from your plan even though just an iced coffee. Walks and naps are a great combination.

nationalparker – Have a super trip - our support goes with you.

ForMyGirls - It's always neat to have a new recipe. DW made a fig sauce over chicken last night because defrosting turned up the fig stuff from eons ago.

khemistry - Yep, 'Becksters' works. Beck's Pink book gives an example Response Card on page 27Remember, the bread will be tempting, but I can
resist it. It's more important to me to lose weight.
If I eat the bread, I'll get momentary pleasure, but
afterwards, I'll feel worse.Kudos for getting workout clothes that fit so you can use them.

We tend to use the whole group of us as our Diet Coach. It's neat; we're all different and you never know who will say just the word that reaches into our brain. We post daily - or as close as we can. Don't get stymied by trying to do too many personal responses - they're not the most important part. When first starting, daily is helpful for accountability and getting a few responses can be so encouraging. You're off to a roaring good start.

Readers - day 6 Find a Diet Coach

...Knowing that you have to report
on your progress to someone else can
.motivate you to stick to your plan.
Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), pg 85.

08-25-2013, 08:12 AM
Hi Coaches!

Back home and am off to my early shift at work. A brief check in is better than none. credit. Food was a little loose on my "mini vacation" but I'm back at it today. My new challenge....left the scale over there and am too cheap to buy another so I have a 10 day challenge to monitor my weight "intuitively". That's ok. When confronted with which pants to wear to work I picked the smaller ones. That's a good gauge for me.

Take care everyone.

08-25-2013, 09:16 AM
Hello coaches,

I did good today. Spent the day doing the rest of the pre-inspetion cleaning and was in a completely foul mood by the end (I hate cleaning with a passion). Was quit convinced that the only thing that could possibly make me feel human again would be junk food, and lots of it, but somehow, miraculously, I ended up deciding not to and had an OP snack instead. Also somewhere in the midst of it found a way to tell my partner what I needed him to say and do to help me stop being so grumpy (and phrased it as what I need, not what should be happening). So now I have a clean house and a clean conscience.

Gardener joy - yay for meeting your August weight loss goal!

Maryann - loved the story of your son pleading for the return of your real face. Your "longest run of OP days" sounds like a great challenge. I am challenging myself to have "lights out" by 10.30pm every night from here to Thanksgiving. Getting enough sleep makes such a difference to my well being - and is so hard to make a oriority. Provided I stop typing in the next 36 minutes I'll have 5 days down.

Khemistry - I found the early references to response cards a bit confusing too - she includes reading them on the daily to do list without very clearly explaining what they are. A bit later on (maybe day 25 or so) there is a chapter about the 7 question technique which gives a lot more information about how to create a good response card. Basically though - like national Parker said - it is just a response to a sabotaging thought that you put onto a card so that next time you are having the thought you can whip out the card and counter it, rather than having to work out in the moment what you need to not cave to it. So for example today when I was faced with "I deserve a really big treat for all this hard work" I responded with "that's true, but you also deserve to go on pack walks in beautiful wilderness and to wear that divine blue velvet dress again - up to you to choose which you want more". In relation to your question about weight watchers - I think you can use whatever food plan or diet you want with Beck - really Beck is just about tools to help you overcome the mental hurdles to sticking to whatever plan you choose. My diet has unlimited vegies (actually it is a minimum amount!) and it works fine - each days eating plan just involves a plan to eat at least 2 1/2 serves vegies, and I am OP if I eat that amount, or any amount more. Sorry so long a reply. Yay to you for all those credits. I think credits are the most powerful part of the Beck approach.

National Parker - yay for planning (not just hoping) for good choices

New lifestyle - what a great reflection that your snack was not a bad choice, just not the best use of the opportunity. I think there has been quite a shift for me from "I better eat that because I might not get another chance" to "maybe don't eat that because there might be other things you'd rather have, and you can't have them all".

BBE - yay for a 6 hour hike and good boots and socks to keep your feet happy. Yum to fig sauce on chicken!

Lexxiss - yay for wearing the smaller pants!

08-25-2013, 10:30 AM
On plan! The salmon sandwich from Friday night's leftovers was delicious -- and there's enough for today, too!

WI: NC in kg, Exercise: +80 1100/1500 minutes for August, Food: 100%op, Read my Advantages and Responses: yes

khemistry: I didn't do Beck with Weight Watchers but that was always my back up plan. I consider myself virtually unlimited on veggies, although I still write them on my plan in advance (BIG Salad). What I like about Beck is that it helps you see things experimentally. If you're not getting the results you want (either the scale numbers or the mental space of not feeling like an overeater), you'll look at what you're doing and say, "hmm, maybe eating a whole watermelon wasn't that great of an idea" and then you'll write "1/4 of a watermelon" on your plan for the next day. And, maybe, you'll write a response card that says "My largest serving size of watermelon is a quarter of one." And next summer, you might decide that a 2-inch slice is just right.

08-25-2013, 12:12 PM
Good Morning, Coaches.

Yesterday was mostly OP except the old habit of snacking for dinner reared up and bit me in the behind. Credit for yoga and playing in the club's pool with DS. All in all a lovely day. DH has to work all weekend (nights as well) but he will slip up for lunch at a restaurant for a few hours. Looking forward to a buffet, I ate only 2 eggs and a pear this morning. I plan a huge plate full of greens. I also plan a garden smoothies. I MUST up my veggie intake.

Checked out the first season of Downton Abby from library. Watched it all in one night. I think I'll just read the summaries on line. I am not a soap opera kind of gal —too controlling. I want to know everyone is ok and not worry.

nationalparker: loved the advantage card" Hunger is fine and normal" A successful day is when I feel my stomach slightly concave when I lie in bed.

BBE: Your hike sounds wonderful.

ForMyGirls: Sleep is absolutely precious. I am a morning person and love to go to bed early. but hormonal changes often cause me to wake. I have found exercise during the day helps me stay asleep at night.

08-25-2013, 07:11 PM
Hello coaches,
I had a great day today. Went for an hour walk today, ate on plan so far today, I have a friend who wants to bring fried chicken over tonight and I told her that I didn't want any and that I could make supper. I made a salad with grilled chicken so I am not tempted by the friend chicken meal.
I am working through my clutter and now I want to move, I would like to downsize.
BBE you hike sounds wonderful. I find wool socks make my feet and legs itch so I wear other socks under them.
ForMyGirls, I too see the difference it I don't get enough sleep. I find I need a plan to keep my on track when I am tired.
MaryAnn, wow looking forward to a buffet, I envy you, I am nervous every time I think of buffets. I am scared I will overeat.
Gardenjoy, You mentioning salmon is making me want to have some. Great job rationing out your salmon.
Debbie, oood luck monitoring your eating intuitively.

Hello to everyone else.

Have a great night.
Take Care

08-26-2013, 06:12 AM
Evening coaches - OP today. Some credits - said 'not thanks' to cake (scary how often I get offered cake!), measured an allowed portion of chips with dinner and put the excess back, chose well at a lunch out, drank tea during a morning meeting at cafe.

Challenge - desperately behind with work but determined to get to bed on time tonight. Posting early tonight will help.

Random cool thing - the chips weren't nirvana. Maybe next time I won't even bother :-)

Gardener joy - yay for OP.

Maryann - LOL re the need to know all your TV characters are OK

New lifestyle - what a great strategy for coping with fried chicken in the house

08-26-2013, 08:08 AM
Diet Coaches/Buddies – One more day of the fridge operating normally. Obviously, this thing had bugged me for me to be so happy for normal operations. Happy food event was observing that I'd let a coupon expire for a 12 pack of Coke for only 99 cents. I'd jumped through a hoop to get the coupon by turning in a Supermarket Card on the day they wanted it - I'd won the coupon as a reward. So it was a deal for me to recognize that I don't drink Coke and, oddly enough, don't know anyone that does that I could give them to. In the olden days, I'd have bought the Coke and consumed it just for the bargain.

It was an exercise day big time. Had two good walks in the morning, CREDIT moi. Then this was the day we go to a square dance with friends - a yearly event. It's a friendly social affair rather than serious dancing, but the activity level is still right up there.

Joy (gardenerjoy) – Neat thoughts about figuring out what we can eat experimentally.

Debbie (Lexxiss) – Yep, pants know. There's a Kustaka Myth Thread ( you might enjoy.

maryann - I've got to see the first season of Downton Abbey - DW and I are die-hard fans since the second season.

Ann (Newlifestyle) - Kudos for standing down friend fried chicken - that one would be hard for me.

ForMyGirls - Kudos for figuring out how to tell your partner what you need. That's got to be the secret of a long, healthy relationship.

Readers - day 6 Find a Diet Coach

tip!Whenever your diet
coach says something help-
ful, record it in your diet
notebook so you'll be able
to refer to it in the future.
Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), pg 85.

08-26-2013, 10:11 AM
MiL should have gone to the rehab center yesterday or today but they're worried about some blood test results and other mysteries, so they're holding on to her. The hospital is about 10 minutes from our house (she lives closer to an hour away), so we're feeling kind of obligated to visit over every day. Glad to do it; glad we can do it. But I'm also observing how disruptive it is.

I made two reasonable substitutions to my written plan, so I'm happy with that. And I'm happy with having a plan written for today as well.

WI: -0.15kg, Exercise: +60 1160/1500 minutes for August, Food: 80%op, Read my Advantages and Responses: yes

08-26-2013, 02:35 PM
Good Morning, Coaches.

Yesterday was a very blue day. I was down for no apparent reason. DH was incredibly kind as we sat at the buffet and I wept unconsolably. The waitress brought over paper napkins and said, "These are better for crying than cloth." And I thought I was being quiet and unobtrusive. I don't know what the answer is. In may ways, I am a product of my biochemistry. I do many, many things to be a good wife, mother, teacher, etc. . . I exercise, try to eat correctly, abstain from alcohol, help others in a twelve step program, etc. . . but there seems to be no solution for when I am truly down. Yesterday I told DH that he and DS were the only reason I keep "army crawling" through this life. It certainly feels true when I say it. Today seems a little better. I have a line on a new doctor. I am going to get a complete physical and bloodwrk. Maybe there is more I can be doing. As for today:

Credit for OP through my sadness.
Credit for step class.
Credit for checking in.
Credit for buying carpet tape, cutting up the honeydew melon, getting the piano tuned and the hundred other little things that seem to bind me to sanity.

Tonight we go to the Rivercats game (minor league team for the Oakland A's.) Grateful that I have DS' face to look at on a cool, Indian summer's evening when nothing else makes sense.

08-26-2013, 08:11 PM
Busy morning so no time to exercise before work. So am posting to make a commitment to exercise this afternoon once the busyness is over! Will report it when it is done.

08-26-2013, 11:33 PM
Hi all,

I'm back from my trip--weight up :-( and appetite up :-(, but back on plan today, so credit for that. My walking partner and I did our two walks today and carting things down to the basement was additional spontaneous exercise.

I went to bed early last night and didn't do my week's meal plan--but I planned it in my head and went shopping after work today anyway. I've got tomorrow's dinner defrosting in the fridge.

I just go crazy--binge crazy--eating cookies and other sweets like popcorn--when I'm presented with a display of sweets. It's as if something flips in my brain and I just eat them and eat and eat--it doesn't have anything to do with hunger and I don't seem to register 'full'. It's what's keeping me from making better and faster progress.

08-27-2013, 06:25 AM
Diet Coaches/Buddies – Lunch was a tomato sandwich with Basil picked from the garden. CREDIT moi for knowing how to enjoy life.

Walk, CREDIT moi, was to return the last three library books before I head out for our nine day vacation on Friday of this week. We're off to see the Redwood trees in California - they've been on my Bucket List since I was a kid and saw the picture of a car driving through one in Life Magazine. The California fires are a serious concern in themselves, but also could impact our journey even though we'll only be on the coast.

Joy (gardenerjoy) – I have one friend who spends every minute while in the hospital lobbying for folks to come visit; I received one phone call begging me to come over to spare her the loneliness even though I could hear a group of friends chatting in the background in her room. And I have another friend who sends out a constant stream of messages for folks to stay away. Go figure.

maryann - Ouch for the unpredicted visit of the blues, with Kudos for taking responsibility for finding your way out. Sending supportive thoughts.

Beth (bethFromDayton) – Welcome back. It tickles me how much exercise there is in just carting stuff down to the basement and back. A "display of sweets" is a trigger for me, too.

ForMyGirls - Busy does seem to happen when kids are about.

Readers - day 6 Find a Diet Coach

How to Find a Diet Coach

Decide whom you'd like to be your diet coach and line up that person now. You might not need your coach's help at this point to assist you in implementing the tasks in the program. And you might not need the inspiration your coach can provide during the first few weeks of dieting, when your motivation is high. But you will need a diet coach at some point. Lining up your diet coach now is important because I've found that a dieter is much less likely to try to find a coach once he or she has hit a rough patch and is feeling discouraged - which is the time, of course, when the coach is needed most.

Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), pg 85.

08-27-2013, 08:41 AM
Exercise is done - so glad I had committed to you all as there is no way I would have done it otherwise. Lots of credits today - said no to cake (again!) and then was faced with the leftovers in the tearoom at lunch time. Ended up moving it to a side bench out of sight because I didn't think I'd be able to resist. Did a big long stretch session. Noticed I was eating standing up. Resisted pre-dinner snacks.

BBE - yay for realising a childhood dream!

Gardener joy - how valuable to be able to distinguish between the positives of being able to visit your MiL and the inconveniences

Maryann - hope the blues are lifting. It is very impressive that you stayed on track

Beth - credit for getting straight back into the groove after your time away

08-27-2013, 08:55 AM
Hi Coaches!

I'm off to work yet need to check in. I've had a rough couple of days...started Sunday night when the DD and new hubby took us to dinner at an upscale all you can eat sushi place. I got caught really off guard...had thought I could order just what I wanted but everyone at the table had to do the AYCE....I ate more than I would have yet less than everyone else. I do have a plan for next time. credit. We'll sit at a table right next to them and order off the menu with a separate check. It seemed the "act" of unplanned/off plan eating kicked the gears in and I ate my way through work yesterday, too. I did contact my diet buddy expressing a willingness to stop and ate my planned dinner. I'm not really liking not having a scale, either, may buy one Thursday...I'm finding my daily weigh in to be an important barometer. So, another day, with a plan, determined to follow to read my cards and exercise.

MaryAnn, :hug:

08-27-2013, 10:08 AM
MiL is still in the hospital. She felt horrible yesterday but she was passing all the tests they threw at her and all the numbers they were worried about were headed in the right direction. I half expect her to go to the rehab center today, but we'll see. They're treating her well at the hospital, though, so I suspect she'll be happy to stay as long as they're willing to keep her.

WI: +0.55kg, Exercise: +40 1200/1500 minutes for August, Food: 90%op, Read my Advantages and Responses: yes

bethfromDayton: With your sweets table, have you tried setting a goal like "I'll eat three things" and then checking out the whole table to choose the three you want?
If that doesn't work, could you enlist someone else to fetch you one plate with three things that they think you'll like and never go to the table yourself?
I eventually decided that some things aren't worth trying to moderate my behavior. In some places, all or nothing works better for me when I opt for nothing. Would it be possible to just say "no sweets" in certain situations, while allowing an occasional treat in other situations where you have more control? I refuse to eat snacks at social gatherings because I don't know how I'd stop. Meals I can handle, but snacks set out on the counter for people to take as they want all afternoon just trigger non-stop eating for me. Better to not start in the first place.

BillBlueEyes: I hope you get to see the trees and aren't overly impacted by the fires. I heard some groves of very old Sequoia are threatened by the fire near Yosemite.
MiL, fortunately, doesn't want constant visitors. We are finding that family members need to be there a couple of times a day because she's just not understanding her own medical situation and needs people who aren't sick around to ask questions and be prepared to help with decisions should the need arise.

maryann: wishing I could send you a bouquet of warm and comforting thoughts.

08-27-2013, 11:02 PM
Hi all,

OP for breakfast, lunch, and exercise. Not for dinner--personal worries and stress (being a parent of an unhappy child is hard)--we ended up going out for dinner and I ended up about 200 calories over for the day.

I did successfully resist birthday cake this morning, though--it was for my walking partner, so I did the happy birthday part and exited as the cake was being cut, so credit for that. My walking partner had a horrid meeting schedule today so I ended up walking alone, but did both my 20 minute walks.

I'm changing jobs in 2 weeks so I'm going to have to work out a new exercise regimen--the two 20 minute walks isn't going to work at my new job.

I'll be eating breakfast on the run tomorrow after my morning doctor's appt--time to do my semiannual blood work--here's hoping the 40 lbs I've lost shows up in the sugar and cholesterol tests!

08-28-2013, 04:56 AM
I feel broken. But I'm here.

I don't think I'm ready to talk about everything that has kept me away for the past few months.

I'm up 7 lbs since my last visit here. :(

I don't know what my first step is to getting back on track, because I was once ON track, so I know I can do it.

08-28-2013, 07:19 AM
Diet Coaches/Buddies – Had two folks over to discuss some volunteer work we're doing. Discovered that everyone loves Polar Cranberry-Lime sparkling water. I thought I was the only one. A whole can of delicious for zero calories and zero sweetener. I think I could become a salesman, LOL.

Got to the gym, CREDIT moi, for a short visit since I was in a rush. My other exercise was carrying buckets of sand and dirt for DW who is planting some stuff that needs to be in containers to be outside over-winter. Seems that some plants want winter as part of their growth cycle. Our patio is looks like a nursery waiting for the snow to fall.

Joy (gardenerjoy) – Kudos for staying your path despite MIL's stay in the hospital. our body is the topic.]

Debbie (Lexxiss) – All You Can Eat places are off limits for me - they suck me in. Ouch for it being a trigger for you after you left.

Beth (bethFromDayton) – Sending supportive thoughts for your task helping an unhappy child. BTDT - it hurts. Good luck on your job change.

happyhoustonmommy - Posting here is a superb first step to getting back on track. There's no need to have a tale to tell for time spent in the wilderness. Glad you're finding your way back.

ForMyGirls - Kudos for "no to cake (again!)"

Readers - day 6 Find a Diet Coach

How to Find a Diet Coach
If you're not sure whom to select, consider doing the following:

Enlist the help of a close friend or family member. It isn't necessary to select someone who has had experience with dieting. It's more important to choose someone who is positive; good at problem solving; and truly supportive, motivating, and proud of you.

Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), pg 85.

08-28-2013, 08:22 AM
Hi Coaches!

Yesterday was much better, foodwise. I ignored the food temptations at work and will do the same today. I've got to run....I did get my exercise in before work yesterday and will try today for after...not any time here now.

happyhoustonmommy, agreeing with BBE, just getting here is all that is needed. Find your spot to start and start. We're here to support you.

08-28-2013, 08:41 AM
oP today except for stretches. Nothing very remarkable to report - but I figure it is important to give credits everyday so ... Credit for not claiming chef's privilege when cooking with creme fraiche; credit for saying "no choice" when contemplating afternoon tea with kids at the shops; credit for measuring my smoothie ingredients. All that said there was some 'rounding up' on the kitchen scale today. Will improve on that tomorrow.

Lexxis - yay to you for your determination to get back on track

Gardener joy - really helpful to hear your thoughts on some things require a "none at all" approach, while others can involve moderated behaviour. Reminds me that this process is about learning what works and what doesn't

Beth - good luck at the Dr tomorrow. And well done on resisting birthday cake!

Happyhoustonmommy - lovely to meet you. looks to me like you have made the first step to getting back on track by posting here. Well done! My suggestion for the next steps would be to post tomorrow telling us two things you deserve credit for :-)

BBE - big time credit for getting to the gym even when in a rush!