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

09-01-2013, 08:00 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 (

09-01-2013, 08:09 AM
Diet Coaches/Buddies – It seems that Oregan is more than just expresso drive-thru kiosks and used book stores - although the abundance of both brings joy to my heart.

It also has wifi so I can start September's thread.

We're wandering down Route 101 headed toward the Redwoods. The ordinary Spruce and Pine are unusually tall compared to those that remain around Boston. Taking time to see Gray Whales each day. It's amazing. Around here you go to the beach and look west and there they are.

09-01-2013, 08:29 AM
Even though it is merely hours since my last post (because I did yesterday's soooo late) here I am again. But this time in September! OP today except for meditation. Have decided that in light of my revelation that at the moment stretching is more importwnt than meditation I am going to aim to meditate 5 days oer week and stretch everyday, instead of the other way around.

bBe - glad to hear the trip is going well! Oregon made me think Portland, which made me think Portlandia, which made me think of this Portland based company that makes panniers that I stumbled upon a month or so ago - they look like awesome bags - but why I thought of them is that they have a video on there that could truly have come straight out of Portlandia :-) I will put a link, hopefully you will all find it as amusing as I did :-)

09-01-2013, 10:44 AM
Welcome to September! I got half-way back to maintenance weight in August so I'm aiming for the other half in September.

WI: +0.15 in kg, Exercise: +40 1420/1500 minutes for August, Food: 80%op, Read my Advantages and Responses:

Thanks, BillBlueEyes, for getting us started for September! Your vacation sounds wonderful.

ForMyGirls: Good for you for switching up your plan to suit your needs.

09-01-2013, 09:24 PM
Hi all--I started Atkins last Thursday and have stuck with it. I haven't stepped on the scale but my tummy is flatter already :)

And I didn't let my hormones get the better of me which means I ate plain ole almonds when I had a chocolate craving. Credit ME!

09-02-2013, 12:08 AM
Hi everyone,

Food has been OP today although no exercise--I did enjoy reading on the deck in the sun, though!

At lunch, I finished eating before I ran out of cheeseburger--and at dinner, I stopped with corn on the cob, pineapple, and stuffed green pepper still on my plate. I was full--and I stopped. Credit for that!

My weight is below ticker--I'll probably update the ticker tomorrow. Between us, DH and I have lost over 70 pounds this year. We're pretty pleased with ourselves :-)

Tomorrow, I'm planning a light breakfast and light dinner, because DD has asked if we can go to Uno's. (I'm picking her up for room decorating retail therapy and Uno's is right next to the Ikea.)

I have a big party to go to next weekend and am hosting one the weekend after. Time for me to do some soul searching--do I want to lose more weight and reach my goals or do I want to eat nonstop/constantly at parties? I can't do both--it just doesn't work that way.

I'm taking time for personals today--new month, new stone--I think doing personals keeps me more connected to all of you and that much more committed to my path and goals.

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: I'm jealous of your whale watching! Thanks so much for taking vacation time to set up this new thread for us!

ForMyGirls: I think it's great that you're recognizing that while meditation is so important to you, stretching is even more so. Credit for keeping both of them at the forefront.

gardenerjoy: You were really close to your exercise goals for August--it's got to be inspiring to watch the minutes add up.

happyhoustonmommy: Serious credit for almonds over chocolate. Lots of people have great success with Atkins. I hope it's a good fit for you!

Take care, all.

09-02-2013, 08:24 AM
Hello coaches,

A less than perfect day. Was my elder daughter's birthday so cake and dinner out. Definitely ate more than my share of carbs and ate beyond normal fullness! But the cheesecake was planned for and I had a sensible sized slice. And I didn't have any alcohol with dinner. So there were good decisions in there :-) another credit is I did ALL my stretches this morning. Oh - and I got some serious spontaneous exercise playing elastics with my kids this afternoon!

Gardener joy - yay for being halfway back to maintenance weight.

Happy Houston mummy - well done for overcoming a chocolate craving

Beth - stopping eating when full is a huge achievement. And twice in one day. Way to go.

09-02-2013, 10:19 AM
Today's challenge is a family gathering. I'm bringing salad and I'll skip snacks out there.

This is an extra challenge with MiL in rehab care. We'll visit her on the way to the family gathering. It's hard to tell how things are going. She doesn't seem to be getting all the therapy we expected, but making judgments during a long holiday weekend probably isn't fair.

WI: NC in kg, Exercise: +60 60/1400 minutes for August, Food: 90%op, Read my Advantages and Responses: yes

happyhoustonmommy: yay for trying something new!

bethfromDayton: congrats on you and hubby losing together! DH and I seem to take turns, which is a little crazy-making.

ForMyGirls: one of my principles for celebratory meals is wine or dessert, not both. So good job there! What is "playing elastics"?

09-02-2013, 12:10 PM
:wave: Just popping in to say hello! And to say I had a little bet with myself that the expression "playing elastics" probably wouldn't have made the journey to the Americas. I'll leave ForMyGirls to explain but I'd say that knicker elastic is good for this game.

Trying to reimplement "eat only when sitting down" with poor success so far.

Tracey on a journey
09-02-2013, 03:21 PM
Hello coaches,
Haven't checked in for a while and while my weight is down I've started back sliding on the good habits. I've realized that when the scale doesn't go down I quickly start losing my commitment/zeal. I'm going to have to re-read several sections of the Book. I've been dealing with back spasms for the past couple of weeks and although I'm on the mend, it has made fitness training impossible. I always find that if I can work-out then I tend to stay on track much better. I was able to do 20 minutes on the elliptical today without pain so I'll give that a try each day this week and see how it goes. Wish me luck! It's a holiday weekend here in Canada (Labour Day) - hope all of you have a great holiday weekend or a decent Monday as applies :-)

09-02-2013, 04:29 PM
Hi all,
Not been here a while. Just busy with end of Summer hols stuff. But I have been sticking OP most of the time and have lost 5lbs :-) So feeling pretty good. DS now in half cast up to knee and can bear weight which has made a big difference all round. They are back at school tomorrow so I expect to be here every day to give and receive support. And also commit to exercise again.

Hope you're all doing well. I will catch up on personals tmrw. I just wanted to post and not let another day go by without doing so.


09-02-2013, 10:03 PM
Hello! Back from my trip to Lexxiss' stomping grounds in the Rockies and now feel like there is SO MUCH oxygen here :) having sucked wind on hikes in Rocky Mountain National Park. All went wonderfully, and now I'm actually dreading returning to work. Have been reading "Finding your own North Star" by Martha Beck, along with some other small books on living mindfully... And feel that I'm really in a wrong career for me. But it pays half of our bills... hard to rethink a career change at my age.

Will catch up on how everyone was doing tomorrow, hopefully, in the last pages of the August thread. 60 Days until Halloween ... DH is joining me in this challenge. He does and then fades out a few days later, but I'm going to keep a tight grasp this time :)

09-02-2013, 10:27 PM
Hi all,

My plan for today had been a light breakfast, Uno's pizza for lunch, and a light dinner--managed it. The pizza was delicious--but I managed to hold myself to eating half of the individual size--and felt quite satisfied with it. DD will enjoy my leftovers--I left them with her.

Exercise today was shopping--not enough to make up for the 4.5 hours I spent driving, but that's okay. I'll be back walking at work tomorrow.

My scale is finally showing a downward trend again, and like Tracey_on_a_Journey, my commitment seems tied to my successes. Hmm--being committed leads to success, not the other way around. But it does feed on itself.

nationalparker: I'm glad you had a great vacation. I hope DH stays with you on the Halloween challenge--being able to do it together can be really supportive!

3rdTimeLucky: Congrats on the 5 lbs. It must be great for DS to be able to be weight bearing again, especially with school starting again.

Tracey on a journey: I hope your back spasms cease--back pain is so debilitating. Good luck on the elliptical--but don't overdo, if you can help yourself. It's Labor Day in the US, too--I loved having a 3 day weekend!

silverbirch: Hey for checking in! You're right--that phrase isn't one I know!

gardenerjoy: How did your family party go with regards to food? I think "skip snacks" is challenging!

ForMyGirls: Credit for stretches. Credit for a reasonable size slice of cheesecake--and for defining reasonable! I googled "playing elastics"--I don't know that we called it anything when I was a girl, but we did play it!

Take care, all!

09-02-2013, 11:17 PM
Good Evening, Coaches.

It must be a Labor Day (end of summer trend) to be back and recommitting. I took the week off traveling and working through the blues. I was not near a scale and was in the high altitudes so I am going to postpone my first of the month ticker move until Monday. I want a good idea of my weight without excuses.

Food is planned and in MFP for tomorrow.

09-03-2013, 08:34 AM
hello coaches,

We had the most glorious spring day here today. I wore a short sleeved top and summer shoes and delighted in all the blossom in the trees. Had a great work day with an activity I was leading that went off really well and got to the end of a really busy patch so felt like I could draw breath at work for the first time in a while. Food and exercise were totally OP and I got back on the bike for the first time in a month and my back is totally fine tonight. Hooray. I had missed my beloved Lucy (the bike). Also felt a bit of loosening up in some muscles in my stretching today. Love how the body rewards you when you do the right thing by it :-)

Gardenerjoy - hope the family gathering went well. Elastics is a game my kids have just discovered that I used to play when I was a kid (and I am pretty sure my Mum played when she was a kid). Great big loop of elastic. Two people stand about 2 metres apart with it around their legs and then the person in the middle jumps - first on one side, then the other, then both legs in the middle, then both on the outside, then inside, then landing on the two strings. If they do it without a mistake then the elastic is moved up the people's legs - the goal being to see who can get the highest. It is SUCH hard work! So amused though - my kids have 'taught' it to me like it is the newest thing on the planet :-) And thanks for the thought re 'wine or dessert' at gatherings.

Silverbirch - intrigued to see if your bet wins out - hard to believe "elastics" isn't a global phenomenon. Good luck with reimplementing "sitting down" - for me it is and incredibly helpful boundary definer.

Tracey on a journey - great observations about what helps you keep motivated. Shall be sending wishes out for a back pain free week for you - it does make it sooooo much harder to stay motivated when exercise options are limited I think.

3TL - yay for not letting another day go by. And yay for 5 pounds gone forever!

national parker - welcome home - LOL on the so much oxygen

Beth - well done for your restraint in the face of pizza. Your and Tracey's comments about the link between success leading to commitment made me think of a mantra that a psych introduced me to years ago when I was recovering from post-natal depression. The mantra goes "action leads to motivation". I find it incredibly useful - so, for example if I don't want to exercise I just tell myself 'action leads to motivation' so that I remember that if I actually do it my enthusiasm will follow. ANd pleased to hear the 'elastics' is indeed a global game (even if the name isn't) :-)

Maryann - welcome back from the blues and well done for having your food planned for tomorrow!

09-03-2013, 09:59 AM
Oh Beck Buddies, I'm really having some regression issues. Haven't moved forward past monitoring hunger/cravings... And haven't tracked calories in I don't know how long. Going to try and do my advantages and check-in FIRST thing in the morning before I get sidetracked with anything else. On the upside, I have been refining my advantages so that I'm quite happy with them. I remember reading that it is helpful to visualize each advantage, rather than just rush through them, so I've added extra comments after each to help me do so. I've also been reordering them until they seem "just right". Hope my OCD tendencies will eventually spread to my diet!

09-03-2013, 11:01 AM
I didn't write down a plan, but the day went according to what I had in my head. I was hungry some, but that's okay, food came along before I really missed it.

I have a written plan for today.

WI: +0.05 kg, Exercise: +45 105/1400 minutes for August, Food: N/A op, Read my Advantages and Responses: yes

silverbirch: lovely to have you pop in and assist with our intercultural understanding!

Tracey_on_a_journey: glad to see you back and that the elliptical is working for you as you recover.

3rdTimeLucky: cool that you're using back to school as a good time to get things in order.

nationalparker: sounds like a wonderful trip!

bethfromDayton: great job negotiating a day that had Uno's Pizza in the middle of it.

maryann: glad to have you back as well. It does seem like we suddenly pulled in a lot of energy.

ForMyGirls: yay for all the good spring activities! Thanks for the information about playing elastics -- I've never heard of or seen it!

reesuh: welcome back! You've picked a good time to get reoriented with lots of us here working through what it takes to sustain a healthy lifestyle.

09-03-2013, 12:00 PM
Hello All,

Just coming back to tell you that I bought a brand new pink Beck book and workbook. I am going to start over and write new notes and ideas for THIS time around. I am still recovering from my 7/16 foot surgery, but I hope to get the okay to exercise today at my doctor appointment. Foot is still really swollen, but the pain is getting better each day. If you'll have me again, I'd like for you all to be my coaches. I will do my best to do personals, but it feels overwhelming right now. I need time to catch up and get in the swing of things again. I have looked around on the internet for the "perfect" group for me, but all signs tend to point back to the "healthy lifestyle" changes advocated by Dr. Beck and this group. After my foot surgery and free eating during recovery, I have my work cut out for me. I am at a NEW all-time high. :o :cry: I am still on meds that make my weight loss more difficult, but I know it can be done since I've lost weight on these meds one other time. I deserve to give myself another chance, so here I am. It is good to see that some of the "regulars" are still around and I look forward to getting to know all of the new people (since I was last here). I will weigh myself tomorrow morning and adjust my signature accordingly. My goal weight is still 150 lbs. I am thinking I have about 65 pounds to lose. I can do it...... one pound, one day, one healthy choice at a time!

Waving hello to everyone!!! :wave:

09-03-2013, 09:46 PM
Welcome back, IBelieveInMe2! I've been struggling myself without having had surgery to limit my activity, just choosing to do other things instead of what I should be adding to my day. MAJOR CREDITS to you for coming back!

59 days until Halloween - well, that was this morning through end of Oct... but it's easy for me to stick with that countdown :) SO far, no changes - hoping that the scale will drop a smidge here soon. Ate well again today, plenty of veggies and non-processed foods.

First day back at work was busy and strange. I missed a meeting that was on my calendar - totally forgot about it. The sun still set tonight, and will come up tomorrow. Guess we're all expendable :)

Not much news on this end ... trying to get caught up after the trip. I'm already counting down the work days until the weekend. DH works Fri-Mon, so little together time now. At least it's days.

Need to redo my advantages card yet again. I started writing in the morning and then with the trip I skipped that - I liked the early morning fresh focus, and will do that again tomorrow. Writing seems stronger than reading to/for me.

09-03-2013, 09:49 PM
Good Evening, Coaches. Long day which is still not over. I am finishing some work up in the library while DS is at music lessons an hour away from our house.

Dinner was a green smoothie. Too much snacking to label the day OP but credit for lots of fruits and veggies and at least some sort of structure to meals. Work makes me an amnesiac. I forgot that eating in a disciplined manner is important to me. I am also a grand martyr. Look how hard I am working. I deserve chocolate. Yikes!

Grateful to checkin and recenter myself.

09-03-2013, 10:36 PM
Hi all,

Today being Tuesday and the first workday of the week kept confusing me--but I had my OP breakfast, lunch, and snack, and then made a pretty reasonable dinner out choice--but blew it by eating past fullness so that I was actually uncomfortably full. Still some credits there for picking grilled chicken and provolone over a calzone!

Exercise was two walks--I still have to figure out what I'm going to do next week when I start my new job and won't be able to take "walk breaks".

Take care, all.

09-04-2013, 09:16 AM
Hello coaches,

I realised that yesterday I forgot to include credits in my post (well at least explicitly) so I am making sure I do it tonight. So: i am giving myself a huge whopping great credit for the fact that my back troubles (which touch wood seem to be resolved) did not make me fall off the wagon. Who knows how many 'health kicks' of my past have been waylaid by an injury - so to stay on the path through an injury is a really huge change. Credit today for not adding in a carb serve just because a slice of crusty bread would have gone so well with the dinner. Credit today for recognising that I was due and needed a relaxed day and taking it. Credit for eating my lunch outside in the beautiful sunshine and taking the time to relax and soak it up after I finished eating.

Reesuh - it can be so hard to know sometimes what is procrastination and what is taking our time to do things properly - but ultimately I figure as long as you're moving in the right direction (i.e.: changing the way you think) then it doesn't matter how slowly you move!

Gardenerjoy - "food came along before I really missed it" was a helpful thing for me to hear - I shall remind myself of that next time I have an explicably hungry day

IBeliieveinMe2 - absolutely I'll be one of your coaches! Someone a while back had a fabulous quote in the signature line - a Margaret Thatcher quote - something about "the most important things in life have lots of failed attempts before success" or something like that. Wish I could remember it because it was so right for where you are at. Getting back on the horse is way harder than staying on so yay to you for coming back! And don't let concern about doing personals hold you back from posting - I know that for me reading about everyone's day is motivating and powerful, whether or not there are personals - and I tend to write personals every time because it helps me feel connected to you all - not because I think I need to.

National parker - hang in there with that belligerent scale of yours - one of these days it will move!

Maryann - "I deserve … " - man I know that saying oh so well. Well done for all those fruit and veggies.

Beth - it is great that you are thinking ahead to how you will fit in your exercise once you start the new job. I a remembering that there is a bit in the book (pretty early days) about creating your schedule and prioritising what you do to work out where you can make time for exercise and planning. Maybe use that to work out where your exercise will fit in?

09-04-2013, 10:37 AM
I had to quickly come up with a new scheme for lunch when what I thought was in the fridge wasn't. And another change at supper to accommodate DH's touchy tummy, probably due to stresses related to MiL's slower than expected recovery from knee replacement surgery.

WI: -0.3kg, Exercise: +45 150/1400 minutes for August, Food: 80% op, Read my Advantages and Responses: yes

IBelieveInMe2: no worries about doing personals! I started with the green book and then, about a year or so into this, went through the pink book. It really helped to go through all of it from the beginning. Like they tell smokers -- the previous times were practice! Glad to have you back.

nationalparker: the scale will catch up!

maryann: I'm an entitlement eater, too. Structured, pre-planned eating doesn't address the problem directly but still is the best solution I've found. Also, a response something like this: "I deserve a healthy, fit body and all of the other things I put on my advantages card."

bethfromDayton: yay for a mostly OP day. I loved when I had a job on a campus where walk breaks were an easy way to exercise. Will you need to change both the timing and the type of exercise?

ForMyGirls: I think one of the big changes for me on this journey (as opposed to previous ones) was continuing through injury. There's even better news to come -- I injure myself much less frequently at my lower weight and heal faster!

09-04-2013, 11:33 AM
Just finished going over my advantages and want to keep doing small things that will keep me on track and moving in the right direction. My biggest issue is eating *after* dinner. I know I'm not hungry, but I wind up eating anyway, on autopilot. Need to figure out some strategies to stop this.

This is my first attempt at personals, It'll probably take me a little while before I'm able to give coach-like feedback. Please bear with me!

gardenerjoy: thanks for the welcome back!

IBelieveinMe2 Hi! I joined the group last month.

NationalParker I like the early morning focus, too!

Maryann This board has helps me recenter, too.

BethfromDayton credit for staying OP during the day, getting exercise, AND making a reasonable dinner choice!

ForMyGirls thanks for the insightful feedback. I'm committed to sticking with it and moving in the right direction!

09-04-2013, 03:12 PM
So far, so good in getting back into our routine. Made dinner last night that was on plan and tonight’s (knockoff chipotle chicken burrito bowls) looks good already. Have the lime and cilantro ready for the rice, and will do that, black beans, grilled chicken, pico de gallo and add a little shaved corn on the cob. I’m more excited than I should be about dinner tonight  - actually just hoping the rice comes out good.

Scale finally nudged down a bit, so I’m pleased that it’s not staying up there. Hope to be able to drop my ticker by the weekend. Even by a pound. Set 165 as my goal for Halloween and plan to keep making progress.

Reesuh – I often face the temptation of eating after dinner, especially when I eat earlier. Can you save a treat from another time of the day and enjoy it then? Or would something like hot tea or light coffee drink or light cocoa fit the bill? I don’t like hot drinks in the summer, but I do like them at night to signal “off” …

ForMyGirls – Great credits. I’m thankful that you include them because it makes me think about what I should get credit for. I’m going to take credit today for going home and making a salad for lunch when our lunch plans to the farmer’s market folded. Saved some calories for dinner, and while it wastes gas, I listen to a good book on cd and enjoy the summer sunshine here.

GardenerJoy – Love your line about the previous times being practice. I’m a practice pro, in that case (in weight loss removal).  Kudos to you for making good choices when situations have changed at last minute. I tend to view that as a freebie – like when in college and a professor didn’t show up. I used to be excited – not thinking – hey, I’m paying for this! I’m paying for the choices I make with my healthy eating, too – I can pay for it or it can pay me back, I suppose!

Beth – Congrats to you and your hubby on your combined loss! That’s awesome. I’d love to see my DH get on board with me … so far so good  but we’re only a few days in.

Maryann – Add me to the grand martyr list. I need to write that down – chocolate is not the reward. Fitting into clothes is a reward!

Bill – Hope you’re enjoying a wonderful trip! I’m trying to find the money and time to take DH to Rhode Island (visit extended family, Federal Hill, Waterfire in Providence) and Mass. (whale watch off P-town and Cape Cod league baseball games, etc.) so reading your description of just looking at the ocean to see it, is magical. We’re a ways from it, so savor those glimpses. Ahhh…

09-04-2013, 05:52 PM
:dance: OMG - I cracked the 100 today! Sooooooo stoked :spin:

09-04-2013, 08:33 PM
bethfromDayton: Planning for excersise is always problematic, especially after a work day. Zero motivation. I hope the difficult transition works out for you.

ForMyGirls: Three cheers for back problems exiting the scene. Today is the first day I felt no pain at work. What a relief!

gardenerjoy: You are right. I need to have a post it on my desk: I deserve a healthy, fit body. I will also add: Breathe.

reesuh: gardenerjoy had a trick after a meal. She would tell herself "The kitchen is closed." Nationalparker, I think, added to it by putting a stoold in front of the kitchen entrance.

Today was a better eating day at work. I stuck 90% to plan. Yeah! Weight is 1 pound above ticker.

09-04-2013, 08:57 PM
ForMyGirls - MAJOR :carrot::carrot::cb::cb: dancing icons for breaking that mark. Good job! It's motivating to see success here!

My dinner went great - the new recipe was a big hit for both me and DH. I stopped soon after being satisfied, so didn't do perfectly, but am proud of how the day has gone so far. Now to keep that kitchen closed!!

09-04-2013, 11:02 PM
Good evening! Today is a pretty good day. I did give into a craving. Had chocolate pretzels for dinner. Boo. But I was on plan for my other meals so that is good.

Credit? Hmmm...let me think. I vacuumed my car out today and sweated A LOT for a couple of hours (work, plus doing a serious vacuuming in my car).

Hope everyone starts out strong tomorrow!

09-05-2013, 05:37 AM
Hi all,

Just going back over the posts. How are you doing reesuh? I could have written you post about not getting past that exact same stage! And I too have vowed to start each day as I know I'm meant to! I'm following Joe The Juicer's plan at the moment. In the evenings I have the most delicious juice - red or black grapes, blueberries and a bunch of mint. It is sooo refreshing.

ForMyGirls well done - that's fab!

I pigged out on crap yesterday. Not as much as I would have before Beck but enough to make me feel utterly yuck. And in fact I actually rated how bloated and uncomfy I felt on the discomfort scale and I got up to an 8 at one point. When doing it to record hunger it only got as high as a 5. That's a BIG lesson for me.

Anyway, feeling good today and going to keep on keeping on.

Have a good day everyone. Back later...

09-05-2013, 06:11 AM
Hi Coaches!

I've been absent here yet I've been reading posts and keeping up. I have checked in with my diet buddy every day via email. credit. That is easy for me to do from my iphone yet I've been finding it increasingly difficult to get here from my computer where I can actually "type".
This past week was our busiest of the season at work. I came home every day absolutely whipped yet grateful I can do this work now. My coworker always wears a pedometer and last Sunday she logged 16,875 steps and 6.5 miles during our shift….most at a very brisk walking pace. We do get our exercise in. Prior to my day off yesterday I worked 8 of the 11 previous days. Although I have done many different things in my professional career I have always liked waitressing on the side and now as a semi retired person it fits well into my weightloss plan. To me, it doesnt get much better than getting paid to exercise. :lol:
Foodwise, I did great for those past 11 days and my stable lower weight has reflected that. credit. I "hit the wall" Tuesday evening after we traveled over to our other home (right after my shift finished). I had my planned dinner then crunched through the evening with unplanned snacks. My saving grace these days is that my unplanned snacks aren't off limits from my chosen food plan. I had popcorn, NSA icecream w/raspberries and organic chocolate. Not a diet breaker.
My sense here, as I journey forward, is that it would have been far better for my head if I would have planned these into my daily plan instead of eating spontaneously, otherwise my choices were ok.
I have a more difficult time here at our second home. This used to be our primary home and I'm pretty sure I encounter some sort of sadness over here, if even on a subconscious level. I have to plan all sorts of events into two or three days...setting appointments to visit with very good friends I used to see every day. My once beautiful garden is barren and I'm going to go out and dig a rose to haul back over. It's special and I don't want it to expire...."Julia Child" it's called...from the DenverBot.Garden. This used to be my normal life and now it's the only vacation I ever get.
So, what do I do to stay on track while I'm here….make a plan ala Beck and stick with it. That's what I'll do today. credit.

ForMyGirls, kudos for cracking 100. I did the math :lol: That's a substantial amount of weight you have lost so far. I enjoyed reading your credits from yesterday morning. To me, sustaining weightloss is about many large and small changes, some of which many of us tend to "not notice" as important. Taking a relaxing day is important.

happyhoustonmommy, great that you took time to give yourself credit. I'm imagining that you sweat a lot vacuuming in Houston this time of year.

nationalparker, glad you had a great vacation and that you're happy to return to oxygenated life. I thought of you as we peaked Vail at 11,000 ft Tuesday afternoon. I took some deep breaths. lol. Kudos for finding a new recipe you both liked and committing to closing the kitchen afterwards.

maryann, kudos for a 90% day. I'm curious as to what you find with your weight fluxuations with the ups and downs of altitude.

reesuh, you said, "I want to keep doing small things that will keep me on track and moving in the right direction." That's a great intention which is card worthy….I wrote it down. Credit.

gardenerjoy, yay for a good day which included switches in your lunch and supper.

Beth(fromDayton), what is your new job going to be? Kudos for thinking ahead as you anticipate switching your exercise.

IBelieveInMe2, welcome back! I'm glad your foot is mending slowly but surely. Remember, personals are not required here. I do what is comfortable for me. The most important thing for me is being able to report in here "stress free."

3rdTimeLucky, congrats on losing 5 pounds. Glad to hear, too, that DS is progressing well.

Tracey on a journey, kudos for getting back here and committing to start rereading your Beck book. Congrats, too, for the weight you have lost so far.

silverbirch, :wave: back!

Although it is still early here I'm glad to have found some peace and quiet for checking in. I think I'll stay up and find some more time for me. I get very little of that.

Thanks for being here everyone!

09-05-2013, 09:13 AM
Evening coaches,

Some credits for today - stopped eating because I was full at dinner even though there was more that I was "entitled to". Did my full stretching this morning and got out for a walk at the start of the day even though it was a work from home day so easy to do the "I'll do it later" thing. Been noticing lately a yearning to just eat whatever I want without calculating whether it is on plan. Oh well!

Gardener joy - well done for managing to adapt your plan on the fly. And thanks for the good news that injuries happen less and resolve quicker at a lower weight :-)

Reesuh - my Mum (who has thought like a thin person all my life - it has only been since reading Beck that I have realised it is not just luck that she is a healthy weight!) has a strategy of brushing her teeth after dinner - as a signal that the eating part of the day is done now. Another possibility might be to plan for an after dinner snack - that way you get to have the experience without blowing your plan. Good work on the personals too :-)

National Parker - yay to that moving scale. Your burrito bowls sound yum - and I am all in favour of being excited about a meal - in fact I count it as one of the side benefits of this gig - I am enjoying food so much more than I used to.

Maryann - pleased to hear you had a pain free day at work. Here's to many more.

Happyhoustonmommy - yay to you for being able to strike that balance between seeing where you could have improved while still being clear that you deserve credit for your achievements

3TL - that juice sounds beautiful. How cool that you took the opportunity during your pig out to really notice how it felt! One of the biggest differences I am finding with Beck is that I am really noticing how I feel when I eat the wrong things, or over eat. It really brings home just how much I was operating in auto pilot before.

Lexxis - I loved your being paid to exercise :-) and wow to 16,000 steps in a days work. When I was working part-time when my kids were very little I went through a phase of wearing a pedometer - on work days I went for a 45 minute walk and struggled to get my 10,000 steps - on days home with the kids I would clock up 12,000 without even leaving home! Wow for thinking through why things are more challenging in your second home and how to work through/ around that. Hope you had some good time for yourself.

09-05-2013, 10:27 AM
I ate all the right foods yesterday (with an equivalent substitute at supper to please DH's whim), but not all at the expected times. I realize that I'm using my snacks and timing them in such a way as to treat an emotional need -- getting the courage up to work on my project -- instead of anything to have to do with physical hunger. I'm not sure how much to worry about this since I'm staying on plan, but it's worth taking note of and seeing if I can move away from it. Like, I could take a brief walk outside instead and probably get the same effect.

WI: NC in kg, Exercise: +45 195/1400 minutes for August, Food: 90% op, Read my Advantages and Responses: yes

reesuh: Is it possible for you to mentally (or physically) close the kitchen? I do best when I can mentally close the kitchen and, physically, move to another floor (we have an open floor plan so it's hard to physically close things). Our TV is on the same floor as the kitchen, so on movie nights I have to be more creative. Hot tea is the best, but sometimes I'll allow myself to have candied ginger in the house to have after supper as a kind of dessert -- I can eat that as a tiny portion and be satisfied. Lots of options to experiment with and I've tried them all. They all helped at one time or another. Now, I'm pretty used to the idea that I'm done eating after supper and the thought rarely arises to do anything else.

nationalparker: your chicken burrito bowls sound wonderful!

ForMyGirls: Since my scale is in kgs, I loved the day I broke 100, too! It doesn't mean as much around here as getting below 200 pounds, but it was still fun to see on the scale.

maryann: yay for finding a path to a better eating day at work.

happyhoustonmommy: yay for the spontaneous exercise of vacuuming the car! What's your strategy for avoiding chocolate pretzels in the future? I eventually decided to give up on those completely -- something about the salt & sweet that makes them too hard for me to control.

3rdTimeLucky: that's very insightful that the discomfort scale got higher from overeating than from hunger. That would probably be true for me, too, but I never thought of it that way.

Lexxiss: I tend to get blindsided by grief that I'm not acknowledging -- good for you for being aware of the sadness and taking steps to improve things anyway.

ForMyGirls: Yay for all those credits! I've been noticing that yearning lately, too. I was chalking it up to the change of seasons, but you're changing a different season so maybe not.

09-05-2013, 12:23 PM
Good morning Beck Buddies! Thanks for all the great ideas regarding my post-dinner eating issues. I wish my kitchen had a door on it and could be closed off (out of sight, out of mind) but it opens up into the family room where we spend most of the evening. I managed to avoid snacking last night, but regretfully it was due to overeating my dinner. My plan for tonight is to eat a reasonable dinner, follow it up an hour later with some hot tea, and then immediately brush my teeth. Have a great day everyone!

09-05-2013, 04:45 PM
Quick thought, Reesuh - can you post a note to yourself where you first look for something in the kitchen? I have a note in my desk drawer - it's actually a large piece of paper - that reads "what you're looking for isn't in here" ... I open that dang drawer at work whenever I'm overwhelmed or bored. It's a reminder to me that I'm not hungry. If you don't want it to be obvious to others, can you write a motivating quote that might help refocus you?

My day has gone well enough. Volunteering reading gig at elementary school on Thursdays started up and I have two good kids, so that'll be a positive for each week. Lunch was at subway and while I had chips, I chose the baked ruffles for a treat; they never have them and while it certainly isn't a rare treat, I allowed the 130 calories.

Scale dropped down another pound this morning to a tick under my ticker :) so I sure hope that wasn't in my thought process to enjoy the chips.

DH picked up a variety of peppers, all degrees of heat, to make with turkey sausage and peppers tonight. Cabbage, and caprese salad will round out the meal. This week seems to be going well so far ... will make it a point to come to the forum or read a few chapters of Beck's when alone and tempted this weekend. I struggle when alone - with disordered thinking of I can have this and no one will know. He doesn't monitor it when he's home so what do I do that for? I need to figure that out. Thoughts? I never was a sneaky eater, so not sure why I'm tempted now.

09-05-2013, 08:20 PM
Good Evening, Coaches.

Eating was again a sound 90% OP. Last night ended with a green smoothie and so will tonight. Step class tomorrow. It is my Friday and I am glad to have some time to clean house, catch up on appointments, etc. . .

Lexxiss: I lost two pounds in two days after elevation. That is about normal for me.

Weight is at ticker.

09-05-2013, 10:42 PM
Hi all,

Today was a good food day and a good exercise day. I didn't post yesterday because I didn't want to admit that "just 3 peanut butter cookies" turned into 6 and then into 9. But they did. I need to get those cookies out of my freezer! Fortunately, I generally think of frozen goodies (being saved for parties) as off limits. However, I saw cookies at Subway, which is what set me off--I'd have been better off getting one cookie there and eating it, rather than exercising my giving in muscle in my own freezer. Today was cookie free, so I'm back on track, so definite credit for that.

I need to plan tomorrow's lunch--we're going out (a farewell lunch for me since I'm changing jobs). The other team I'm on took me out today--and I did great--stayed totally on track. Tomorrow will be harder, but I can do it! (I just checked the website and picked--I'll be fine.)

Because of Labor Day and Tuesday plans, I didn't make it to the grocery store for my regular Monday night shopping. I went tonight and refreshed our produce and bought what I need for meals through the weekend.

I'm worried about the party we're going to Saturday evening--I'm looking forward to seeing everyone, but I do not control myself at parties. I talk about changing that but haven't done it. I have planned what I'm bringing, though--I bought hummus and I chopped a bunch of celery sticks. I'll augment that with petite carrots, green pepper strips, sliced zuke, and sliced cuke. It'll be a nice tray and something that even if I "overeat" from it won't do too much damage.

G'night all!

09-06-2013, 08:12 AM
Hi coaches! :)
Sorry I haven't been here for a while, I just didn't have anything to report. My weightloss is going fine so far. So far if I slip up I get back on track but the problem is that it happens so often. I'm having difficulty sticking to any planned food. Got any advice for sticking to my meal plans?

09-06-2013, 08:56 AM
Hello coaches,

Pretty close to OP today. Had a glass of wine with dinner which despite having had all my "indulgences" for the week. Noticed that I was trying to find an excuse or justification for it and then realised that I just consumed something I shouldn't have. End of story. Tomorrow I won't do that! Some credits - stopped myself from licking the beaters on my daughter's birthday party cake. I have a habit streak of 9 days for stretching :-) and back up to 6 for my lights out by 10:30 habit.

Gardener joy - was really interested to read your thinking about eating for emotional reasons even when it is on plan. I notice that I "hoard" my snacks and indulgences - I have to keep one up my sleeve so that I will be able to have something when I NEED it - but frankly is cake or wine ever a need??? Will ponder that some more.

Reesuh - looking forward to hearing how your plan to tackle the evening snacking went

National Parker - loved your "what you're looking for isn't in here". Works on so many levels! A thought for your challenges with the "I can have this while no-one is watching" - maybe write yourself some response cards and then make sure you read them in the lead up to being alone

Maryann - yay to you for another 90%OP day

Beth - congrats for feasting up to the PNB cookies and for getting back on track (and frankly for ever being able to not eat PNB cookies that are in your freezer!) with your party on the weekend - what are the sabotaging thoughts that have led you to overeat at parties in the past? What could you do to prepare yourself for those thoughts arising again?

VioletDolphin - did you choose a Plan B diet when you did that day in the Beck book? If so - do you think you should change to the Plan B diet? If it is consistently difficult to stay to your meal plan it might be that your meal plan is not the right one for you. Maybe you need a different balance of types of food - or maybe there are not enough foods you like or too many that you are not very excited about.

09-06-2013, 10:02 AM
Hi Coaches!

I stuck to my plan yesterday specifically resisting the "goodies" down at our corner store. I have an ongoing issue with them even though I haven't purchased now for months. credit. Exercise was pool x2 and I'm tired his morning. Definitely feeling like I have to fit all kinds of stuff in before our warm weather ends.

VioletDolphin, you say you are still losing weight doing what you're doing. Is there a possibility that what you are eating fits into a plan that you could follow better. I know, following South Beach that often starters want to follow the menu exactly as it's written in the book, which includes foods they don't enjoy. Instead, they could use the parameters of the plan and tweak it so they ate foods they enjoyed.

Beth(fromDayton), great job getting on back on track with the cookies. I purposely avoid eye contact with items that aren't on my plan. I specifically noticed this yesterday at the grocery store. I was looking for day old bread on the sale rack which also included the day old pastries. I focused on the bread and did not make direct contact with the goodies. I notice that when I do it sets in motion a craving that I'd rather not deal with.

I travel today and have lots to do.

09-06-2013, 10:49 AM
Well, I have an answer to yesterday's question about whether I should fret that I was timing my snacks in a way to address my fears. Bad idea. Add in a dash of disappointment and a smidgen of frustration and I go straight to overeating.

So, learned something. I have a tool for addressing fear directly, but it takes an hour or two and I'm never sure if it's just a form of procrastination. Now I know if I'm using food to address fear, then it's time to do something about it.

Credit for eating two large salads. In the old days when I was overeating, I saw no reason to eat healthy foods -- now I just do it.

Credit for weighing myself. That and posting here should limit the problem to just the one day. Oh, and a food plan. Done! Credit!

WI: +0.7 kg, Exercise: +45 240/1400 minutes for August, Food: 70% op, Read my Advantages and Responses: yes

reesuh: Great plan!

nationalparker: I have the same issues. DH pays no attention to what I eat, yet when I'm alone in the house, I somehow feel "free" to eat more and badly and differently. Weird. What has helped me was to realize that while eating in front of the TV when he's here is okay, I do badly in front of the TV when he's not here. So, I eat at the table. A written plan ahead of the time helps most of the time.
Is there something you can do with yourself that you don't do when DH is around -- watch sappy movies? scrapbook? take long baths? write a novel? compose a symphony?

maryann: yay for 90% OP -- inspiring. I'll aim for that today!

bethfromDayton: good for you for getting back on track -- another inspiration for me! I can do this. Your veggie and hummus tray sound yummy!

VioletDolphin83: posting here that I'm going to follow my plan helps a lot. I don't want to come back tomorrow and say that I didn't!
Why do you think you aren't sticking to your plan? Have you found foods that you like? Are you hungrier than you expected (in which case, adding 100 calories somewhere might make all the difference)? Do you have challenging social situations that you need to devise tactics for?

ForMyGirls: good for you for recognizing the wine as an "ouch!" and moving on.

09-06-2013, 11:26 AM
So thankful that it's Friday - even on a short week, it seems to have dragged by. Evening have been so jam-packed with a little of everything, that I've not had time to relax and unwind. Looking forward to that. Dinner was turkey italian sausage and five different kinds of peppers cut up with a huge onion. Enough for several servings, so I'll enjoy that for lunch on Saturday as well.

Busted at work this morning by a coworker - this is how my mind works. Poor choices. There are boxes of Mega stuff oreos all over - i've never seen/heard of them, so CLEARLY (??) I needed to eat the stuffing out of one. A coworker came in and I said I had to try that! Then in antoher area there are Cool Mint oreos - who ever heard of that? SO I took one of those and she walks through that area and was like you gotta stay out of those! I walked to a guy's office and was recounting my embarrassment and ate 1/4 of the cookie and threw the rest out. But now I'm a bit miffed at myself. Well, and at her. But mostly at myself. I feel like she's thinking no wonder she's so fat, she eats cookies for breakfast when it was 1/4 of a cookie and the stuffing from another (no, not for breakfast, but still). :o I wouldn't think anything of someone else doing that but dang it!

Hope to do personals this evening! Some great thought processes going on in this forum - wonderful help!

09-06-2013, 03:53 PM
Good Morning, Coaches.

Day off and I am very grateful. Credit for step class and two planned green smoothies. Couldn't sleep last nite and watched PBS "Drop 7" program which promised that "all I have to do is drop 7 foods from my diet and I'll lose weight." Hmmmm This did not seem breakthrough information since the seven foods included sugar, wheat, peanut butter, diet coke etc. . . I have known for years that cutting out those things causes you to lose weight. I should have written a book :) LOL that people are always packaging the same old news and trying to sell it to people all over again. The truth is food is an addiction and must be approached on the cognitive/ emotional level hence why I read Beck.

gardenerjoy: You reaffirmed a truism: salads and healthy eating go together. I am always fuller and more in tune when I have lots of greens in a day. I wish I did it EVERYDAY.

Lexxiss: The days are beautiful and warm here, as well. I smelled fall for the first time today.

ForMyGirls: Major triumph not licking beaters. I will keep that in my mind as I make lunch snacks for DS.

nationalparker: I have died a thousand deaths over my crazy food behavior. Thank God I don't have to live that way anymore as I strengthen my resistance muscle.

09-07-2013, 04:21 AM
I haven't really chosen a plan B diet. I just started off with calorie counting and then combined weight watchers as well. So I don't really have a plan except when I choose what I eat the day before like suggested in the book.

I don't really know much about other diet plans. I generally find it hard to follow a diet plan like that.

I was eating a lot of processed food and takeaway and I'm finding it hard to limit that kind of thing and add it in fruits and vegetables. Eating better seems kind of bland after what I'm used to.

09-07-2013, 07:39 AM
Hi all,

Yesterday was mostly OP but I messed up in the evening. That really frustrates me when I've been 100% OP all day long. And I know I'm sabotaging myself but it's like I have to cram some feed in quick before my thought process can interrupt me.

Anyway, woke up feeling very positive. Had my juice for breakfast (oranges, carrots, mint, lime) and it makes me feel all zingy and amazeballs.

I want to also say thank you so much for all being there. I feel crappy for not doing personals as often as I feel I should/I want to. Someone else summed it up as being a bit overwhelming and I think that's true too because I'm across the pond so there are no posts all day (my day) then a sudden flurry of activity. Anyway, I will a) try not to feel so overwhelmed and b) contribute when I can. So much to focus one's attention on with Beck but I do believe it works.

My DH is away in Asia for 2 weeks. I'm taking the boys to the cinema tomorrow. Feel a bit anxious because I normally find it nigh on impossible to watch a film at the cinema without a few sweets. But I'm only drinking/eating fresh fruit and veg at the moment. So my plan is to take a tub of pineapple which I actually love. Hope that will keep the nibbles at bay. I will feel like I've achieved a LOT if I manage to avoid anything else.

Have a good day all and I will report in before bedtime.

09-07-2013, 09:50 AM
Good morning/evening wherever we all are! I had a good day yesterday, after the morning oreo blip. Credit for throwing out the cookie part and all but a bite of the second one. Have to find a positive in that. :) Lunch was a bit heavier and then had a nectarine when I got home and DH was late getting home, so we were eating close to 9 p.m. Credits = made good salads for us, a gorgeous nectarine/plum/raspberry fruit salad and potato/onion side in which I measured the oil and it turned out to be more than I would have put in without measuring, but would felt guiltier. Funny how that works out.

Relaxing at home this morning and put on the Hallmark Channel only to hear an ad for their Christmas programming, which will start Nov. 2. Bing singing, "It's Beginning to Look a Lot Like Christmas" and that hit me because I keep thinking I want to be fitting into more things definitely by then... so that was great to hear coming into the weekend.

Despite a few stray moments off plan, I've been on target for three weeks. I'm under my ticker weight but only by half pound, so will wait to update. It's driving me bonkers :) ha ha

Will do a little marketing and about two months ago I bought a bag of the miniature milky ways - each one was 70 calories. That, to me, is super enjoyable when we freeze them. So every few days I'd put two in the freezer and we'd think of them now and then. Finished them off the other night so I'll get another bag. That should last to Halloween. Enough of a treat and slow to eat.

09-07-2013, 11:53 AM
Back on plan. That may well have been the fastest turn-around I've ever made. Credit!

WI: -0.05 kg, Exercise: +55 295/1400 minutes for August, Food: 100% op, Read my Advantages and Responses: yes

VioletDolphin83: It gets better! Many processed foods are triggering for me so I had to have them out of my system for a couple of weeks before the cravings started to wane. I read The End of Overeating by David Kessler and that got me to quit cold turkey. Even more revealing is the new book Salt Sugar Fat by Michael Moss who didn't shy away from the word "addictive" to describe these foods. I liked it so much that I reviewed it in three parts. Here's part 3: The other two parts are linked from that one.
Once the processed foods are out of your system, everything else starts tasting so much better than you ever imagined. Can you shop at a Farmers Market? All the colors and freshness seems to help my senses even when the taste buds aren't quite there. Do you need help with recipes or cookbooks or ideas for quick meals that don't require either?

3rdTimeLucky: no worries about personals -- I've been here for four years and I still find them too overwhelming some days. I do all, a few, or none just depending on what I think will help that day. Apparently, today the lucky number is 2 personals.

09-07-2013, 05:12 PM
Good Morning, Coaches.

Up this morning and cleaned house with DS, made lunch, did laundry and had my hair down. I think that all deserves a credit. Food is in MFP. Weight is a pound above ticker. DS and DH are going up to the cabin. I will have a night and a day free. What shall I do? What shall I do?

3rdTimeLucky: There is no perfect way to post. Personals are not mandatory. In the three years I have been here the participation has ebbed and flowed. At a few points there were so many posting I wished a few would not do personals. There is a perfect number of posts and it is always exaclty what it should be at every time —just like the scale :) Do what you can, you will find your balance.

nationalparker: good reminder about measuring. Somedays it is the best tool I have.

gardenerjoy: I am going to request SaltSugarFat at the libraryeven though it might mean I have to give up Reese's peanut butter cups.

09-08-2013, 02:08 AM
Hello coaches,

It's been a bit of a rollercoasters weekend. I have tried to do way too much and have ended up feeling really stressed and overwhelmed - agitated because I haven't gotten all the "keeping the wheels on" things I needed to do done, annoyed that I have had so little time to relax and then struggling to actually relax in the little bit of time I have left. So that is the *****ing and moaning bit.

The good bits - in amongst that I really noticed the temptations to eat my way through it - the "perhaps a whole tub of Icecream would make me feel better" was not hard to spot but "maybe I'll have the kids leftover macca cheese for lunch instead of a salad" was a bit trickier and the "I have 3 indulgences a week so perhaps if I had one of them now I would be content again" was a serious stealth bomber and I saw it and nailed it. Yay me (though I seem to be in a bit of a combative mood as a result!). I do have to confess that I did cave to two ENORMOUS spoonfuls of th macca cheese last night while I was waiting for the grown up food to finish cooking (I don't usually do separate meals but it was a special night for my daughter and she really wanted macca cheese). Credit to me for noticing all the ways I was trying to kid myself - "it is just one spoon" (never mind the fact that you would fit less in some bowls!), "I'm just having it before I put it in the fridge so I am not really eating some" etc. next time I plan to respond to those thoughts and not just notice them :-)

A random cool thing - my kids got new bikes earlier this year - my younger daughter's bike has never been a good fit and has really set her back from being a confident enthusiastic rider - we have tried a whole lot if adjustments, none of which were solving the problem - so this weekend I went and had some different handlebars fitted - they are like the curvy handlebars for a retro bike - her face just lit up when she started riding it and she was talking all the way home about what riding she can do this week. So pleased. I love riding and was really looking forward to doing more with them when I got their new bikes (geared bikes for the first time). Here's hoping for continued good weather to get out a lot this week.

A random not so good thing - election weekend in Australia this weekend. A very expected, but from my political vantage point, very unwelcome, result unfortunately.

Off to walk now and make the most of this beautiful sunshine. Will come back to personals tonight as it makes a big difference to my motivation to properly engage with all your lives.

09-08-2013, 09:27 AM
Ok - back for personals.

Lexxis - I laughed at your not making eye contact with danger foods!

Gardener joy - your thinking about the timing of snacks has been really helpful. Made me do some thinking about the way I save up my indulgences in case I need them to solve emotional problems and got to realise that that is buying in to the old **** and, perhaps even more importantly, I won't enjoy them nearly as much if I am eating them as a bandaid instead of as delightful delicious food! Thank you.

National Parker - ouch with the cookies. I so get that "hey it's a new flavour - my life will not be complete if I don't try it". Even new packaging can convince me sampling is essential. And ouch also for all that self-criticism and pondering whether other people will be judging you for your food choices. That bit sucks doesn't it? I find myself doing that if I order something to eat that is not "dietary" and then have a diet coke - catch myself thinking "will they be thinking 'what's the point of the diet coke'. Woohoo for 3 weeks on target!

VioletDolphin - it is tough when you are having to get used to different tastes. I have in the past so easily fallen into the trap of thinking "vegies means carrots and broccoli everyday" and after day 3 I am bored out of my mind. When it does work for me is when I get more adventurous with vegies - use different ones, take the time to cook them a bit differently, or add something a bit fun, like a small amount of blue cheese, or some great pickled onions to a salad. I also think it makes a big difference if you can buy your produce at fwrmer's markets - real tomatoes are the sweetest yummiest things on the planet while Woolies tomatoes are the essence of bland. I have raved about the diet I am using before on here but in case you missed my preiovus post it is the CSIRO Total Wellbeing Diet. There is an option to follow an exact meal plan but I pick and choose recipes and put together a plan that suits me and my tastes. It has helped me find some great new recipes - many with heaps of flavour.

3TL - like the others said I really don't think you should stress about doing personals - if it is useful for you on any given day do them - if it is unhelpful then don't. I do them pretty regularly because I find I read what you are all saying so much more attentively if I am treating it as a conversation - and really listening to you all (as opposed to skimming, which I might end up doing if I wasn't responding) really helps me maintain my focus. Hope the movie went well - it is hard to break the habitual food accompaniments to social activities hey?

Maryann - 3 cheers for such a productive day and some relaxing. Looking forward to hearing how you spend your alone time.

09-08-2013, 11:51 AM
I never wrote a plan yesterday, but ate reasonably well anyway. I have a plan for today -- credit!

WI: NC in kg, Exercise: +35 330/1400 minutes for September, Food: NA op, Read my Advantages and Responses: yes

ForMyGirls: loved all your thought processes! I'm still working with the whole food to fix emotions things, too. An interesting side effect is that I'm becoming more aware of the underlying emotions so that I can experiment with more direct means of engaging with them.

09-08-2013, 12:01 PM
Sunday and this weekend is just flying by. I've been up for hours but have not sat down and relaxed yet. Laundry, unpacking the oddball duffel bag from the trip that had all the things that I hate trying to figure out to put away or throw away. Prepping to bake the biscotti for MIL today and have some errands to do. Other than that, I want to kick back and read a bit. The landscaping project is patiently waiting me out until it cools off a bit, but I hate that I am stressed from the pavers being in front of our garage and the neighbors looking at them when our cars aren't parked there .. why do i worry about something like that? If I moved them to the back in the wheelbarrow, they'll sit on turf and kill it, so ... I figure I'll bring around muffins on a cool fall morning when they're finally gone :) or do a bbq out back for neighbors ha ha!

Dinner out was a bust last night - by the time we got out after DH got home late, Panera was closing. Had a few errands to do and did those, then came home and ate dinner at 10 p.m. and I cannot stress how I hate that. I had cup soup/bagel thin and DH had cereal. So at least I didn't chow big late.

I'm a bit down as birthday is this week and I had wanted to be in smaller clothing but didn't do the work to GET into that smaller clothes. Can I get my rear in gear and get closer to where I want by New Year's so I'm not facing the same self-recriminations to start the year... I put a Quotable magnet on our fridge - A year from now what will you wish you had done today? I like that.

ForMyGirls - Credits for recognizing the macca bites ... I LOVE mac and cheese and have it so rarely so when I do, I completely savor it. Really cool that you've solved the bike issue with DD and I can imagine her joy at the possibilities now that she's cruising comfy.

Maryann - I, too, am excited to hear how your day alone went! Hope it was one that filled your soul with good feelings.

GardenerJoy - What a speedy turnaround! I am impressed and need to realize that it can be quick!

VioletDolphin - Maybe work with preparing what you do at home with more herbs/seasonsings? Without the amount of sodium in a lot of prepared meals, what we prepare at home would taste much different. I typically think I'm not a major veggie lover, because I despise broccoli and zucchini. But in reality, though, I eat a great variety in tomatoes, onions, carrots, spinach, lettuce, peppers, starchier ones like corn/peas, etc. Some I like hot, others I prefer uncooked (spinach).

3rdTimeLucky - I sometimes only get to personals once/week and feel bad if I skipped someone but am trying to get over that. Sometimes it's better for me to pop in a few and at least post than to wait until I had enough time to do it completely. As everyone says, what works for you is what's right!

09-08-2013, 12:35 PM
Hi Coaches!

OP yesterday although a bit "out of order". DH wanted to nap when I got off work and since I hadn't eaten since 5am I had my planned snacks and read then made him dinner and switched my dinner "down" a bit. I worked the back room yesterday so I got more exercise and was detached from any eating my coworkers engaged in. That was a nice break. I haven't formulated my lunch/dinner plan today as we're waiting to hear if we're going to DD's house later. Fortunately, I have lots of OP foods stocked at home and won't need to go to the store.

nationalparker, hope you find some relaxation today. Great that you were able to eat light when DH didn't get home until late, especially when you were agitated. BTW-how many natl parks have you been to? I counted 19 last night...DH about the same although we have 5 or 6 that are different from each others. We are watching KenBurns series right now….got me thinking.

gardenerjoy, yay for reasonable eating without a written plan AND writing one down for today anyway.

ForMyGirls, great awareness of some specific eating situations and the emotions surrounding them. What progress as we learn to do that! Yes, noticing is important then responding is the next step.

maryann, wondering what you did with your free night.

3rdTimeLucky, I notice part of my evening problem also occurs when I'm tired. Yay for coming up with a plan BEFORE the cinema. I find bringing something of my own to be very helpful. Thanks for posting and ditto on personals….when it's comfortable, and for me often I just don't have a long enough block of space….my dieting and checking in with my progress still comes first.

VioletDolphin, I guess I will rephrase my comment….What I was trying to say is that you are eating xxfoods are are losing weight but you said you are having difficulty sticking to any planned food. My suggestion was towards putting those xxfoods you are already eating (and losing weight with) into your plan. Then you would be eating the same things you already are BUT would have the success of following your plan. (Not suggesting you find a new diet plan to follow).

09-08-2013, 01:32 PM
Good Morning, Coaches.

Well last night's evening was excellent in some ways. I started researching food sensitivities hoping to understand a little more why I have been stuck 8 pounds from maintenance for two years.I also had in the back of my mind solutions for my blues. The long and short was I am going to try the 7 DROP food program that eliminates the 7 most common food sensitivities: eggs, soy, peanuts, dairy, sugar (including artificial sweetener), corn, and gluten. The idea is you get off them for three weeks and then reintroduce one at a time to see if you have symptoms. It has never occur to me that I might be allergic to some foods.

This all started yesterday afternoon when I read gardenerjoy's review on the book SUGAR FAT SALT (or something like that) and I became super angry at a food industry that has really duped me. I started thinking how much my body is reacting to crappy food.

Unfortunately setting up for the food for the week (throwing away what I can't eat and buying what I can) sent me into a "last supper" eating free for all until about 9 pm. Oh Well.

So credit for today, food planned, yoga class done, quiet time with no structure which i really love.

09-08-2013, 09:33 PM
Oh my gosh, I have had a horrible food week. :( I never started the pink book (as planned) and have not planned out one day of food, so what do I expect?!? I am getting exercise walking my dogs, but I need to begin weight training again. CREDIT for coming here despite my embarrassment and disappointment in myself. I obviously need to revisit the Beck book because I have been consistently eating past the point of comfortable fullness. Then comes the regret! :cry: I feel SO big right now and just uncomfortable in my own skin. NOT a good feeling. I want to remember how I feel right now, though, to remind myself to change my behavior to get a different result next time! I am struggling with commitment to any one plan and I am afraid to try counting calories again because I know that I am going way over my target range on a daily basis. I haven't logged my food at My Fitness Pal in such a long time for this reason. I am tired of being "accountable" to anyone, but I know that accountability is probably what I need the most right now. That is why ~ despite my repeated slip-ups (trying hard not to use the "f word"......."failure" that is) ~ I keep coming back here to this board. So please be patient with me as I strive to be patient and kinder to myself. There is some kind of disconnect going on within me, because I do not feel 100% committed, despite being at my highest weight ever....... again. :cry: So I come to all of you today feeling very weak and afraid of "failing" at this weight loss thing again, but ~ being a person of faith ~ I will not give up on myself because I know that "I can do ALL things through Christ who strengthens me!" Right now, that alone is my HOPE.

09-08-2013, 10:33 PM
Hi all,

This has not been a successful food weekend for me. At yesterday's party I ate to the point of uncomfortably full--started with the veggies and hummus but tried almost every dessert--and there were a lot of them :-(.

Meals were OP today though, although snack was overdone.

Tomorrow is my first day at my new job. I've got a possible plan for lunch out, but don't really want to bring my own lunch for the first day since I don't know how things go yet.

I'm going to do the week's menus and tomorrow's shopping list now so that I can go shopping after work.

09-09-2013, 09:34 AM
Hello coaches,

100% OP today. Have hurt my back a bit again tonight which is so annoying - feels like it only just got better. Will go to the physio now because I figure I mustn't have resolved it properly if it has gotten hurt again so soon. It is great though that I know for a proven fact that I can stay on a weight loss path even when injured so this latest development will not unseat me. Credit to me for noticing that - and credit to me for not eating through my disappointment.

I had a very cool experience today. When I out together my food plan for the week I out in as one of my indulgences getting a chocolate bar - I didn't specify when, just at some point this week. So today when I was doing the grocery shopping I thought "today's the day". I csme home and sat down to eat it with a lovely cup of tea. The bit that was cool was how utterly different it felt from just about every chocolate bar I can remember eating. In the "bad old days" I would often buy a chocolate bar at the shops and then scoff it in the car and hide the wrapper. Even if not in that context eating a chocolate bar was always "being bad" and I would always have this sense of feeling judged. Bt today there was no one of that at all - I didn't feel even the tiniest bit embarrassed buying it and there wasn't the slightest hint of "I shouldn't be doing this". I just enjoyed it and knew that it was perfectly 100% OK because it was in my plan. I also suddenly realised that I have only eaten Icecream once in 2 months and the sky hasn't fallen in!

Reading the conversations here about personals got me thinking about whether I have been indulging in some of my (signature) all or nothingness in insisting on always doing personals for everyone every time. So tonight I am going to play with being relaxed about it and just doing some - because it is very nearly time for lights out.

I believeinme2 - my heart goes out to you as it sounds like you are in such a tough place right now. You have done so so well to reach out to us all. The thing I immediately loved abut Beck is the way in which the program let's you just build up your skills step by step so I wonder whether that might be a good approach? ie: pick one thing to focus on - it might be making sure you post to us each day - it might be reading a chapter of the book each day - it might be writing down what you eat- whatever looks achievable.

Beth - good luck in your new job today!

09-09-2013, 10:34 AM
I made a reasonable substitute at supper to please DH's touchy tummy -- chicken-vegetable soup that I made up on the fly from ingredients in the fridge and pantry. I feel so competent when I do that. I couldn't have done it five years ago.

WI: -0.45kg, Exercise: +30 360/1400 minutes for September, Food: 90% op, Read my Advantages and Responses: yes

Lexxiss: yay for stocked healthy foods so that we can eat healthy on the fly when we need to.

maryann: The 7 DROP food program sounds like a terrific experiment. Even if it turns out that you don't have food sensitivities, the program will change your habits around all of those foods so that as you add them back in, you can do it in a way that's more sustainable.

IBelieveInMe2: have you looked into some of the things that say we really might be addicted to certain foods? The End of Overeating by David Kessler and Salt Sugar Fat by Michael Moss were so helpful to me because they helped me see that it's not all my fault. The foods that I found irresistible were designed and engineered and marketed to be precisely that. I needed to take some pages from the AA book, develop some righteous indignation at the food industry, and pull out the big guns of CBT techniques from Beck to stand a chance of winning.
Losing weight in our environment is possible, but it's probably the hardest thing any of us will accomplish in our lives. You'll need your Higher Power and approximately a thousand structures, strategies, tips, and tricks to make it happen. There's no way that can happen over night. That's why both Beck books are designed to be worked through over a period of time and to build up habits to be used forever.

bethfromDayton: ouch for the sweets table. Did you learn anything? Hummus and veggies apparently isn't a big enough weapon. What else might work?
All the best in your new job -- can't wait to hear how your first day goes!

ForMyGirls: besides losing weight, the other thing that has really helped my back is that I don't bend over from the waist any more. I did squats and lunges as exercise to get strong enough so that I can lower myself that way when I work in the garden and house. And, then, I had to learn to do squats while lifting with long-handled tools. Anyway, as your back improves, you might ask your physio to help you with those movements. Strong legs protect my back.
Cool experience with the chocolate bar. I love that aspect of the Beck program that a planned treat turns out to be so much more of a treat than anything I did before.

09-09-2013, 01:53 PM
Super quick check in on a very busy work day. Slept poorly last night, but not especially worried about work, just awoke (along with DH) every hour or so. Worried that I was on a bad track this morning as I ate my mid-morning snack right after breakfast on the drive in. I NEVER do that. And often the midmorning snack is moved to afternoon before the drive home. Well, able to stave off any further craziness and just now ate my lunch. The sign in my desk (what you're looking for isn't in here) helped me today. I did open it up twice for who knows what.

MIL birthday is today - we were compiling an old fashioned basket. She is diabetic. We'd picked up old fashioned all sorts of candy/choc/caramel corn. Then looked at it and were like WHAT did we do? So pulled out most of that and are adding more old movies, healthy popcorn, etc. Kind of a reality moment of what the heck? Esp as she's not one to savor a small bit. So that will get done on the way home, hopefully.

Weight remained the same this morning. Got back on the scale holding something heavy to make sure that it's not just reading the same weight ;)

09-09-2013, 01:56 PM
IBelieveInMe - I'm going to aim to write a better note later, but I think many if not all of us have been there, whether recently or awhile back, and can feel exactly what you are struggling with. Don't stress about not feeling 100% committed. Focus on dealing with it a meal at a time, or a snack at a time. Hang in there!!

09-09-2013, 10:02 PM
Hi all,

My first day of work didn't go so great (manager didn't seem to realize I was starting today and she didn't have things ready for me--I had to go home and get my own laptop so I'd be able to receive documents)

We went out for dinner (unplanned) because, well, I was too stressed to cook. Bad. Ordered okay, but ate too many of DH's fries. As we walked in, there was a 'dessert special' sign--and I had a momentary "I deserve that after this bad day" and then thought "What the heck is that? Food is not a reward or consolation!"--and didn't even look at the dessert menu when the time came.

I'm eating out for lunch tomorrow. I would not have chosen The Cheesecake Factory, but since it's been chosen, I've picked lettuce wrap tacos to have, and that should keep that meal controlled. DD gets to pick dinner--I'll be driving her back to school and the doctor will probably give her permission to eat "solid" (as opposed to "soft") foods.

Exercise didn't happen today--stress over the new job cannot keep me from exercising, but I won't have much time tomorrow since taking DD back to school is a 3 hour endeavor.

09-10-2013, 12:11 AM
Hi coaches! :)
I've decided to gradually reduce the amount of processed foods that I eat. I was finding it too hard to do all at once. At the moment I have a healthy breakfast (banana on toast and yoghurt) and usually have a dinner of meat and vegetables, lunch is often when I eat the crappy food.
Good news is that I've lost another kilo! Yay! :)

09-10-2013, 01:06 AM
Hello Coaches,

Today, I made a few good, conscious decisions that indicated PROGRESS! We were on the road to an out-of-town doctor appointment for DD and I chose apples as a side instead of the fries that I was craving. CREDIT! At a pit stop for the restroom, the rows of candy bars were calling my name, but I opted for sugarless gum instead. CREDIT! Later, for my afternoon snack, I chose a fruit cup instead of other less healthy options. CREDIT! Best of all, I caught myself in the midst of my cravings and consciously chose to exercise my resistance muscle (remembered from my last go-round with the Beck book). And I remembered to give myself CREDIT each time! :) So I am feeling a lot more hopeful tonight as I write to all of you. RELIEF!!! Thank you to ForMyGirls, gardenerjoy, and nationalparker for your messages of support. It really means a lot to me. I read them while on the road and your tips and support really made the difference for me today.

ForMyGirls: Your suggestion to pick ONE thing to focus on helped me to do just that (better food choices), and it helped me to not feel so overwhelmed by all of the things I need to change in my lifestyle to lose weight. I kept reminding myself that it is about PROGRESS and not perfection.

nationalparker: Your advice to not stress over not feeling 100% committed made me realize that my all-or-nothingness was coming into play with this funk I've been in. I don't have to wait until I feel "perfect" commitment to make small changes that can add up to success. So that was my focus today. And it really helped! :)

gardenerjoy: I had read your advice about the book The End of Overeating, by David Kessler, awhile ago. Others have also recommended that book, saying that it really made a difference to them in their weight loss journeys, so I recently purchased it and will read it after the current weight loss book I am reading. Thank you for both book recommendations. I really appreciate your input and support! :)

bethFromDayton: I am sorry to hear that your first day at your new job didn't go so well. I hope they are more prepared to welcome you properly on Tuesday! For the record, I love The Cheesecake Factory! They have an awesome Skinnylicious menu loaded with delicious healthier food options. CREDIT to you for already planning your food ahead of time.

VioletDolphin83: Congrats to you on losing another kilo!!! That must feel great! :D Also, CREDIT to you for recognizing that you need to make changes gradually rather than all at once. Slow and steady wins the race! ;)

09-10-2013, 07:07 AM
Diet Coaches/Buddies – Physically I'm back from gawking at the Redwoods of Oregon and California. Methinks my head is still on vacation wondering which National Park to visit today.

Redwoods that weigh 500 tons and tower some 300+ feet impress in real life as much as imagined. We walked around and through them, touched them, and sat and admired them. The Jedediah Smith Redwoods State Park ( in California is just the best ever. We walked deep enough away from seeing or hearing anyone else to be able to feel a spiritual experience with the trees. My little human mind hardly seems able able to comprehend a tree living for a thousand years.

The big surprise was seeing Gray Whales in Oregon. You just walk to the shore and look west. There was a local pod - the major groups of them are only seen when migrating back and forth each year between San Diego and Alaska.

It was a vacation with much walking, CREDIT moi, but also with much eating. We had a cooler in the car for fruit for snacks, CREDIT moi, but took more meals in restaurants than was easy to manage on plan. September is a good month to get back on plan.

09-10-2013, 08:29 AM
Hello coaches,

Very brief tonight as back took big turn for worse last night so am reduced to typing while lying down :-( need to check in though because it is going to be hard to stay focused thru this. So - I didn't eat anything I shouldn't have today. Credit. I asked for lots of help today. Credit. I stayed committed to my weight loss today. Credit. What I could have done better? I could have meditated - that can be done lying down :-) thanks for being there.

09-10-2013, 09:00 AM
Hi Coaches!

Yesterday was OP and I accomplished my morning exercises in addition to work. credit. Our renovation project is coming to another push as I spent 2 hrs. after work yesterday w/plumbing heating guy. I must move forward which has big attachment to pocketbook so big credit for stepping up.

BBE, welcome back! Glad you had such a enlightening experience.

IBelieveInMe2, credit for making a better choice yesterday and for learning some new processes for your journey. I, too, was very enlightened with Kesslers book. It made me understand that a giant part of my "cravings" were, in fact, related to the types of food I was consuming. One bite created the craving for the next...and the next. My ability to lose weight became much simpler once I started saying no to the cravers, especially sugar and HFCS....I'm a label reader now. If it has corn syrup I don't consume. Best wishes!

ForMyGirls, sorry you are experiencing more pain. I hope it eases soon. Credit for thinking through food choices during this time.

Beth(fromDayton), I hope today is better at work.

I still have exercise and smoothie before work. I have a plan for healthy choices today.

09-10-2013, 11:26 AM
Yesterday was on plan, with both food and exercise, even when my to do list spiraled out of control. Credit!

WI: -0.2kg, Exercise: +45 405/1400 minutes for September, Food: 100% op, Read my Advantages and Responses: yes

Yay for IBelieveInMe2 and VioletDolphin83, both working their way to better places.

Welcome home, BillBlueEyes! Your vacation sounds fantastic!

Hugs for ForMyGirls! Good for you for taking care of yourself and asking for help.

09-10-2013, 11:53 AM
I came back to riff on what Lexxiss said. We're all different. She gave up sugar and HFCS. For me, it was white bread and potato chips. Every one is different in what triggers their cravings and it can be pretty nuanced if you want it to be.

I find it easier to stay away from milk chocolate all together, but I've kept some dark chocolate in my life, almost every day. For some reason, ice cream isn't triggering for me, so I have one scoop in a cup, sometimes more than once a week. I did find, though, that I have trouble if I go to those yogurt places where you put your own toppings on top. If I put candy on, I'll start craving the candy -- so I either avoid those places or limit myself to fruit and chocolate sauce.

The other point I wanted to make is that it turns out this is all much more fun and delightful than it sounds at the outset. At first, I thought, "man, I'm going to have to give up all my favorite foods." And, I did have to give up some. But it was all an interesting experiment to see what worked and what didn't and a life without food cravings is quite exceptionally good. I had no idea.

09-10-2013, 04:23 PM
I came back to riff on what Lexxiss said. We're all different. She gave up sugar and HFCS. For me, it was white bread and potato chips. Every one is different in what triggers their cravings and it can be pretty nuanced if you want it to be. .

gardenerjoy, you explained it better than I . Yes, we are all different. It was so interesting for me to find out that I could not eat organic made from scratch oatmeal in the morning. After several tries where I spent the rest of the day ravenously hungry I tried it for dinner instead. It doesn't do that at dinnertime so now I enjoy it every Sunday evening .

09-10-2013, 10:53 PM
Hi all,

Food was OP today. I swapped lunches--had to reschedule the Cheesecake Factory due to a meeting. Fortunately, it was rescheduled to a breakfast next week, which is much easier for me to order OP!

It was 90+ degrees when I got home from work, so didn't take a walk today. Tomorrow, I am definitely finding time to walk--or even do an exercise tape. I could tell even walking around the hall at work that my legs miss my 20 minute building laps at my old job.

I've got a plan for tomorrow, so credit for that.

Take care, all.

09-11-2013, 07:20 AM
Diet Coaches/Buddies – Made it to the gym, CREDIT moi, where I felt like a stranger. I did manage to walk, CREDIT moi, to our community garden where I rescued one tomato that is now destined for my last-of-the-year tomato sammish. And I applied generous water to the dry ground.

Big Yay that the scale shows no gain over my nine day vacation trip. That boggles my mind since the meals we ate were almost always at restaurants. But snacks were well controlled - we had a Styrofoam cooler in the car with apples. Gives me incentive to get my snacking around here back under control.

Joy (gardenerjoy) – Managing to-do lists is a problem for me. I don't always finish even writing mine before I've identified several items so important that I just go do them. My lists usually degenerate into the solve-world-hunger type of items that are beyond completion in the next 24 hours.

Debbie (Lexxiss) – Ouch for plumbing/heating issues - those guys aren't cheap around here. Neat new avatar of your hot springs.

Beth (bethFromDayton) – Kudos for recognizing that your legs miss their daily walk. It's late in the season to sill have 90 degree weather - hope you get cool enough to want to get out.

ForMyGirls - Sending supportive thoughts for your errant back. Big Kudos for asking for help instead of sulking.

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: . . .

Join an organized group. Look into weight loss support groups offered by nonprofit community groups, hospitals, and commercial organizations. Ask to sit in on a meeting before making a commitment. You don't want a group in which people just talk about their problems and express their negative emotions in a nonconstructive way. You want a group in which people describe their successes, help others with their diet-related difficulties, and share useful weight-loss strategies.

Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), pg 86.

09-11-2013, 10:16 AM
My To Do list was still out of control yesterday, but I think I tamed it for today.

I checked my exercise logs yesterday and I haven't missed a day of exercise since July 19. I didn't set out to do that, but now that I have, I want to continue my streak!

We may set a record for hot temperatures (98 degrees) today, but we've been walking every day anyway so we can handle one more day. They are promising a high in the 70s on Friday. That's going to feel amazing.

WI: -+0.1 kg, Exercise: +80 485/1400 minutes for September, Food: 90% op, Read my Advantages and Responses: yes

09-11-2013, 10:34 AM
Hello - Enjoyed a good birthday yesterday. Decided to take the afternoon off and DH called to see how day was going in the morning and I said fine, but I decided on taking vacation for the afternoon. He said OH NO, that ruins my plans. I said WHAT? Talk about a let-down. He said what are you going to do? I said go out to lunch and stroll the art museum in the afternoon and just enjoy. He got all stressed (?) and I just didn't get it. Then he calls back, okay, I've got a new plan. Turns out he was trying to bake me a cake at home for the first time ever and then looked up a cupcake shop and we went to lunch, then to a cupcake shop where we selected six and packaged them up for dessert with his folks at night. Actually he and I split one coconut one after lunch. I ate a total of 1.25 cupcakes :) and while high calorie, much better than having a cake and extra slices around later - we cut each cupcake in quarters so everyone got to taste each one they wanted or have more of this or that. Great idea. Indulged more at dinner, but brought home leftovers and DH "tried" a good portion of mine there, so in my mind since more was gone from my plate I was thinking I did worse. Make sense? All in all, a good day. And my main gift is tickets for us to enjoy Bill Cosby live, which I've never done and he's been a fave for years. I like his clean comedy.

Today - back on track. Record heat here continues to make it miserable outside with heat index around 100. Friday temp is 65 with low of 45. Crazy.

Supposed to go to the farmer's market again at lunch, but I just don't know if we'll head over or cancel.

May this be the last birthday that I wish I could have fit into something that I didn't.

Welcome back, Bill!!

09-11-2013, 10:23 PM
Hi all.

Today was not OP. Breakfast was, so credit for that. I was so hungry mid-morning that I had a snack--I can't remember the last time I did that. It was definitely hunger and not a craving--but I didn't fight it off very hard.

I changed both lunch and dinner plans, but those were within plan parameters. So I guess there's credit for that, too. And even though I sorta want one, I didn't have an unplanned ice cream treat tonight.

I also didn't exercise--but did take DH shopping for clothes. (I was unsuccessful--he has a ton of new stuff) (Bill, he doesn't like to shop either, but he's lost almost 25 lbs and everything was swimming on him)

I am increasing my spontaneous exercise at work--using the 3rd floor rest room (I work on the main floor) and then walking around the building before returning to my desk.

Take care, all.

09-12-2013, 08:10 AM
Hi Coaches!
Yesterday I put on a "too big" swimsuit and walked to our rec center. I did some water yoga then soaked in the jacuzzi. Credit. It was nice yet in the past I have had a severe reaction to the large amount of chlorine the local pool uses. I'm going to give it a 1x/week try. Food was helter skelter….we snacked (healthy) and went to bed early...trying to rest away the large amount of information we were handed yesterday.
So, here's what's shaping up with me. I have to drive and p/u a hot water heater and meet the plumber to unload this morning. I have to instruct Kirk as to where he needs to cut holes in the floor and then go get a water meter. I got an email from my contractor friend yesterday....wanting to start again next Monday. I did call her and say next week wouldn't work...plumber will not be finished AND starting Saturday I work 8 of the next 10 days. We agreed they will show up on the 23rd to do the final push on this renovation project. In the mix, is that my mom will get a call Friday or Monday with the schedule for her day surgery to remove a melanoma. I will have to work around everything else to make this happen on the Dr. schedule not mine.
I am breathing deep and preparing myself mentally. It is going to be is going to include emotional discomfort as well as a huge expenditure. I am going to have our contractor friends living in our home AND I will be preparing meals AND taking responsibility for having "stuff" in the refrigerator.
I KNOW FROM EXPERIENCE NOW that I function much better when my food is clean.
When I get up each morning and commit 100%, then the small amount of imperfection which slips in from time to time isn't a diet breaker. When I say this week doesn't matter because next week will be (calmer, less stressed, less busy, more focused....) then the backslide begins.
I am giving my 100% not to backslide.
So, this next week, even though I'll be working like crazy I'm going to formulate a food plan for the entire time my contractors are here and prep/cook/freeze/etc so I can stay within my food parameters, have food for us all and probably take meals to my mom as she recovers from surgery. All the rest will fall where it is going to fall.

I know today I need a workable plan which keeps me eating healthy and which keeps all the other aspects of my life moving forward. Using my Beck skills I am confident I can accomplish this. I have noticed this morning that my mind is much more organized than it used to be. I don't feel especially stressed but instead just more aware that I need to be at the top of my game for the next few weeks.
My internet is not reliable. I have been at the computer now for 55min before I could get a reliable connection. I still have to pay our monthly tax payment before I can move on. I was easily able to email my Beck diet buddy from my iPhone but posting at 3fc from there is just not effective. I am going to take a leave of absence here until my project is finished. I'm hoping that will be by the end of the month.
1. I will contact my Beck diet buddy every day
2. I will focus on making food comfortable for my guests while staying true to my food plan.
3. I will miss my daily sharing but will understand I'm not abandoning the proverbial ship.

Take care everyone. I'll be back soon!

09-12-2013, 08:23 AM
Diet Coaches/Buddies – Good walking day, CREDIT moi, with two journeys there and back. Last one was to meet with a group of friends working on memoirs as a way to remember all that stuff that's just jumbled in head.

Eating was only OK, CREDIT moi-ish. Dinner was gaspacho on the patio - most likely the last of the year given that the garden is yielding its last. Had another bout with the freezer "peeing on the floor" - apparently when we defrosted we didn't sufficiently clean/thaw the drain tube that goes to an invisible tray under the unit. I gave in and paid $16.99 for a service manual on-line. It may be useful at some point; it doesn't have the info I need (how to assure that the drain tube is clear) but does have some secret diagnostic codes that may be useful. DW devised a long thin syphon tube and I devised squirting hot water down the (possibly) clogged hole. I fear this saga will continue.

Joy (gardenerjoy) – 'Salota straight days of exercising - Kudos. I thought we were warm here, but your 98 degrees beats that.

nationalparker – Happy Birthday! - may you have many, many more. Super idea to quarter the cupcakes for maximum tasting. I'm also a Bill Crosby fan - just love his facial movements.

Beth (bethFromDayton) – Sending sympathies to your DH for having to shop for clothes. Heaven appeals to me since I assume I won't have to shop for new wings when I gain or lose weight, LOL. Kudos for spontaneous exercise.

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: . . .

Join an organized group. . . .
If you join a group, you won't feel alone, since you're sharing experiences with others who are also struggling. Viewing their slips and mistakes in an objective, problem-solving way can help you take a more useful view of your own difficulties. You might also get a good feeling from helping others - and from being helped by them. You might meet someone who will agree to be your diet coach - and vice versa!

Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), pg 86.

09-12-2013, 09:06 AM
Hi coaches,

Thanks for all your supportive messages. I have been really struggling to keep my spirits up the last couple of days. Which means finding credits is trickier. So I will get the self-criticism out of the way first! I had an Icecream tonight. It came on top of having had the last of my week's planned indulgences earlier in the day so was very unnecessary. I really enjoyed the planned indulgence but the Icecream was entirely unsatisfying. Have just started reading the End of Overeating book. Very interesting read.

So - some credits - I didn't have any of the chips my kids were having at afternoon tea. I have walked the kids to and from school everyday this week (tho that is largely because it is more comfortable than sitting in the car). I have been asking my kids for lots of help with things that require bending (like doing up my shoes and unpacking the dishwasher). Apart from the Icecream I have stayed OP. that deserves a lot of credit! I have meditated the last 2 days. I have been following the physios instructions!

Lexxis - yay to you for thinking ahead about the challenges you will face in your busy and emotionally challenging tie ahead.

Gardener joy - your comment about avoiding craving foods as being fun was very helpful- probably what decided me to start reading the book - have been avoiding it because I don't want to have to give things up:-) and like wow for nearly two months of meeting your exercise goals!

Beth - yay for your stair climbing solution to less chance for exercise in the new job!

BBE - welcome home and congrats on a weight maintained holiday. I am the queen of to do lists - been known to have lists of my lists - but have been tamed by an App called Things. My favourite bit is the 'someday' file - for the things I want to commit to doing but realistically I probably won't ever - well at least not until the children are grown up!

National Parker - what a great birthday wish. Looking forward to you realising it next year

09-12-2013, 10:29 AM
Back to the point where following the plan is my default. I had to check my log to see if I had a 100% day yesterday because it didn't happen on a conscious level.

WI: +0.15 kg, Exercise: +55 540/1400 minutes for September, Food: 100% op, Read my Advantages and Responses: yes

Lexxiss: pasted this into my Response list: I KNOW FROM EXPERIENCE NOW that I function much better when my food is clean.
Take care and I'll look forward to hearing about your project at the end of the month.

BillBlueEyes: memoir-writing is an interesting endeavor!

ForMyGirls: glad to see you back here! That's really a good list of credits with a lot to build on!

09-12-2013, 10:55 AM
I'm not exactly sure how, but I just inhaled a yeast donut. A coworker brought in a box of a variety and I planned to walk on by. Which I did several times. Then just peeked. Well, deliciousness awaited. Clearly. So I took one and enjoyed it way too quickly before I rush off to a meeting now and I'm beating myself up for it. ARGH. No credits in that. I clearly don't learn from it but that'll be the treat today. Will eat no baked chips at Subway after our volunteer gig at noon.

09-12-2013, 01:20 PM
VioletDolphin: I have been off processed foods now for five days. It seems to get easier.

IBelieveinMe2: It really is about small choices. And I think reading new information has helped me with this journey. When I read in SALT Fat Sugar how the food companies have purposely engineered food to make me addicted, I was mad enough to stop playing their game.

BBE: Welcome back. I have been with the redwoods all my life and I think have taken them for granted. Glad you enjoyed your trip.

ForMyGirls: Healing thoughts for your back. I know how discouraging that is.

Lexxiss: We met with roofing guys which was a surprise because we thought we were just repainting the house. Twenty grand later . . . . Nothing to eat over, though.

I absolutely agree with gardenerjoy and Lexxiss. There are definite trigger foods. I have known the obvious ones for years now: Macaroni and cheese. I will binge every time. Cookie dough when I bake is another. My first step was to recognize the biggies. I lost fifteen pounds just being willingly to stay "present" when I was eating and recognized my behavior ( thanks to Beck.)

Credit for my fifth day eating completely OP: I have not had any of the seven allergenic foods— dairy, eggs, gluten, corn, soy, artificial sweetener, peanuts. Wow! It is a big deal. I have not had any terrible withdrawal symptoms that are warned in the book. I have had a lingering sadness grieving sweets but I am not hungry in the least. Another big surprise is I have dropped coffee, as well. Since I couldn't put sweet into it I decided I just didn't like it. I have switched to tea and really like it.

I went all through my work week at school without one single chocolate forage. That is a miracle.

Big challenge this weekend since I am still super food restricted (two shakes a day) for the next three days and I am supposed to go to SF to see America's Cup on Saturday. After much thinking I have decided to freeze a smoothie which will get me through the first morning. A salad bar for lunch and then I will pack a sandwich (sunflower bread with almond butter) for dinner. That will get me home. Credit for willingness to bend but not break.

09-13-2013, 07:03 AM
Diet Coaches/Buddies – Great gym day, CREDIT moi, because I did a class that worked some of the less obvious muscle groups that I've been ignoring. It didn't tax me like a previous 'boot camp' class that I took. But it did stretch stuff that needed stretching and demonstrated that balance can use some work. I really like the pose standing on one foot with the other foot brought up to the knee - I look like a Tanzanian Maasai warrior, LOL. The leader teaches Zumba classes; maybe if I screw up my courage I'll finally take one of those. They always seem populated by young, trim, females dancing with awesome skill. Best of all, I was the only person who showed up so it became a one-on-one class. Someday I'll fork over the money for a personal trainer session every time I do gym, but I'm not ready to do that yet.

Eating was spot on plan, CREDIT moi, which I needed. For dinner I took out bigger bowls to make salads that were double normal size. Think I may continue doing that. I like a LARGE salad.

Joy (gardenerjoy) – Good news that you've got your plan in the default part of your brain. Do you have any tips for trying to write a memoir? I think my head if full of memories until the vast whiteness of a blank sheet of paper sits before me.

maryann - Oh Yes, Kudos "for willingness to bend but not break." You remind me that one major step when I started my journey was to reduce coffee to only one cup per day. For whatever reason, that helped me stay on plan. Perhaps I need to revisit that since I've reverted to multi-cup days. Enjoy the America's cup; it hurt to pass through San Francisco going to the airport without figuring out a way to peak at the boats.

nationalparker – Donuts are just evil. Ouch for getting caught, with Kudos for immediately making a plan to recover.

ForMyGirls - Kudos for working to find your credits - they're important. [Like your "'someday' file" - I may try that.]

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: . . .

Find a diet professional. Consider working one-on-one with a mental-health or health-care professional who has had experience and success with helping people lose weight and keep it off. You don't want to pick someone who focuses only on the supposed root cause of your weight problems ("It's your mother's fault!"). You want someone who helps you identify and counter your unhelpful thinking, gives practical advice, is highly encouraging and motivating, and is willing to help you implement this program.

Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), pg 86.

09-13-2013, 08:56 AM
Hello coaches,

I am struggling tonight. It is very hard to make myself post. And it was very hard to make myself plan tomorrow's meals. But I have done / am doing both so credit to me for that. There is a bit going round my head about being a big hypo about all this and making a mountain out of a molehill but I am just so exhausted by everything being hard. I can't just do up my shoelaces without thinking through how to bend over. And I can't just sit down without making sure I sit right. I got myself into an ok space this afternoon - came to certain acceptance that this is just how it is going to be for a bit - for a while I am going to have to lose weight with minimal exercise - it will be slower but it is possible. But my mood is so precarious and an evening of dealing with kids tired at the end of the week and a partner who is also out of puff at the end of a long work week and all that tenuous positivity is gone. Oh well!

Credits help - so, credit for a day OP. credit for stopping eating dinner when I was full. Credit for a yummy lunch full of vegies.

Personals help too :

BBE - good luck with your incontinent fridge

Gardener joy - yay for being OP being the default again

Nationalparker - credit to you for working out how to turn the donut into a substitute, not a deviation

Maryann - it sounds like the no processed foods is working well for you. The America's Cup has such evocative memories for me. Not sure if it is a well known fact outside Oz but Australia won the America's Cup in 1983. At the time I was living in a city that was very different from my normal life and being cared for briefly by a grandmother I hardly knew. My granny, my brother and I all got up in the wee hours of the morning to watch the race, despite none of has having any particular interest in sailing - so a memory imbued with a multitude of unfamiliar things - but all the more vivid for it. I wonder whether VioletDolphin remembers it too - I think it is a bit of an "I remember where I was when..." Moment for us Aussies.

BBE - yay to you for embracing all the diversity of experiences your gym has to offer. My tip for any kind of writing is a program called Scrivener.

Thanks for being there all of you! Tenuous positivity is back.

09-13-2013, 11:08 AM
Just reading a piece about the calories in some items on the TGIF's menu. OMG. It's no wonder America has an obesity problem when this seems like a normal weekly indulgence.

I've been thinking about that a lot recently for some reason. I always knew that a burger and fries wasn't health food, but I completely bought into the idea that is was a normal lunch. Now, I see it as at least three times the carbs I want (and I'm not a low carb dieter). Depending on how big the burger is and what else is on it (bacon & cheese!) it has two to ten times the protein I want at lunch. And where the heck are the veggies? 'Cuz a slice of under-ripe tomato and a leaf of wilted lettuce doesn't do it for me anymore. If there's still part of me that can see that as a normal lunch (the brain circuitry still exists, although I have no trouble shorting it out these days), what about all those people who haven't been on a weight loss journey?

Seems like there's a role to play for those of us who have found a way out of treating those sorts of meals as anything but normal. If normal is what we see the people around us doing, then we can be proud and loud, instead of meek and weak, about asking for salad as a substitute for fries, and leaving half or more of the bread.

WI: -0.05 kg, Exercise: +30 570/1400 minutes for September, Food: 100% op, Read my Advantages and Responses: yes

nationalparker: Good for you for incorporating the slip into your plan and for coming here to get support. On to a new day!

maryann: I know about the mourning over foods I've given up. Now, though, it's more like nostalgia -- certain foods that I wish for in the way that I sometimes wish for the exuberant and dramatic social life that I had in high school. I don't really want either one in my life now, but there's still a tinge of fondness to the memory.
Good job with staying on plan and making something work for your weekend event. From Missouri, watching the America's Cup in real life seems hugely exotic. Have fun!

BillBlueEyes: I had a yoga teacher who liked us to practice tree pose in the couple of weeks before and after the equinox. All things in balance.
I eat at least one giant salad a day. It improves my mood to still have one thing that I can eat in quantity.
What helps me with memoir-writing is to choose a theme (food, my mother, computers). Then start with my first memory related to that theme (The first time I saw a computer...) and let it build chronologically from there. I usually end up with even more memories, but since they all connect, the story flows better and doesn't overwhelm me. If your ultimate goal is a life story, you can always take the themed pieces and break them apart later into age groupings.

Yay, ForMyGirls, for using your post to get to a more positive frame of mind. Hugs! You really are struggling with a lot so no shame in recognizing that is a struggle. The effort to keep pulling yourself from negative to positive will pay off in the short run and the long run.

09-13-2013, 12:17 PM
Happy Friday! I'm working to turn my cranky mood this morning into something more positive so I'm not "mad at my body" this weekend. Scale is up a few pounds (now realize it's partly normal water weight but had forgotten); frustration from that compounded when reading a nutritional info panel on a box of individually packaged nuts/fruit that we found and were pleased that they were 140 and 120 calories - small portions that were perfect. Said we knew the bags would be small but that's good. Until I opened the carton this morning to find each individual bag had 3.5 servings in it. Now that's about 500 calories in the bag and that's not doable. I was so irritated at myself for not seeing the 3.5 servings/bag on the 18 bags. You couldn't see the bags themselves and the weight didn't click with us as we picked them up. Oh well ... HOW do I turn more food for the money into a bad thing? I will talk to DH about donating them to a shelter for folks who need the healthy nutrition and don't need to watch their calories as much or to the school office where I volunteer - many of those kids need add'l food, I'm sure. I think it's a better donation than junk food. Try to turn it around.

COOL temps have moved in for a few days and I'm actually itching to get outside and working in the yard again. Feel like my mind is just on a bit of a negative bent right now. Instead of being thankful that I can get out and do the work, I think why didn't I do this two months ago. Instead of looking forward to redoing my front garden this fall, I beat myself up for not having it look nice all summer. Enough of this negativity.

Have not done a good job on posting any decent messages here this week and am looking forward to turning this around!

09-13-2013, 06:23 PM
Good Day, Coaches.

Off to SF this afternoon. Op today. Credit for packing food for tomorrow to provide for success.

Wish me luck.

09-14-2013, 07:18 AM
Diet Coaches/Buddies – Continued with the double sized salad at dinner, CREDIT moi. This may become the new normal since DW likes the idea also. I just double the lettuce not the avocado, which would negate any benefit, LOL.

Only minor exercise, Ouch. I was headed out for a walk when we got hit with a sudden rain storm. It didn't last forever, but I let the threat keep me in. I did spend a few moments practicing standing on one leg pretending that I was tending my cattle as a Maasai warrior. I need to dig out our Maasai plaid wool blanket to complete the image.

Incontinent fridge report (Thanks to ForMyGirls for the concise name): I see this morning that the drain is blocked with ice again. Shucks! But the good news is that I've detected the problem before the 'peeing' on the floor. The whole thing is out of sight with no clear path to getting to where it's visible.

Joy (gardenerjoy) – Thanks for the reality lesson from TGIF's menu - it's shocking that we have to fight for a 'normal' lunch from anywhere. When we were traveling, our vegetarian friend ordered a Ham and Cheese sandwich "without the ham." The guy just couldn't fathom it, LOL, but she got what she wanted. (I'm hard pressed to figure out why my response was relevant, LOL.)

maryann - Have fun at the America's Cup. May the best team win - from among those who haven't broken the rules by moving their masts to and fro, LOL. Hope the wind picks up for those weird-but-beautiful boats.

nationalparker – Ouch for encountering the sneaky bit that individual packaged nuts are packaged for 3.5 individuals. Kudos for recognizing, [I]"Enough of this negativity."

ForMyGirls - Sending positive energy over the Internet best I can. Gotta love, "out of puff" as the best descriptive phrase of the year - you guys know how to work the language. Yep, Kudos for an OP day when it's tough.

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: . . .

Investigate Internet support. Face-to-race interaction is usually more desirable, but it you absolutely can't meet with someone in person, investigate weight-loss support groups on the Internet. A study conducted at the University of Vermont in Burlington found that participants who enrolled in a weight-maintenance program over the Internet sustained the same amount of weight loss as a participant who met with a support group in person.

Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), pg 86.

09-14-2013, 11:33 AM
Amazing what a complete attitude change occurs on a Saturday morning than on a Friday with work yet to go. Despite thankful I have a job, I feel as if the stress that started in September last year and didn't alleviate until June has started in again. We were rewarded for the over-the-top amount of work with lower than ever performance reports from a new higher up boss who has a different way of rating performance. I realized yesterday that is clouding my outlook. My cubicle has nothing personal this year and I finally resolved to add some plants, etc. this weekend.

Eating yesterday wasn't completely out of the calorie range but wasn't nutritional (i.e., cheese sandwich on french bread for lunch at home). I play mental games with myself - well, in France or Italy, this is a perfectly normal lunch vs. just have a side salad to start and half the sandwich :)

Many errands to do today, but will take our dog and walk her along the river downtown for a change ... beautiful weather and plenty of new scents for her there. Gorgeous temps - cool and autumn-y.

Will come up with the week's menu and get the marketing done for that, as well. I want to do NO errands and just work outside in our yard and gardens and pot pansies! That sounds like the life!

09-14-2013, 04:06 PM
A late mix-up in weekend schedules affected my food plan yesterday, but I made reasonable substitutes.

I have no plan of any kind today and I'm enjoying that. Since my food is working automatically at the moment, I'll allow one day without a food plan and get back to it tomorrow when I anticipate everything being a bit whacky.

WI: +0.2 kg, Exercise: +30 600/1400 minutes for September, Food: 80% op, Read my Advantages and Responses: yes

maryann: hope your adventurous day is going well!

BillBlueEyes: Cool that the large salad is still working for you. Good luck handling your incontinent fridge.

nationalparker: I have yet to see a performance report scheme that manages to be anything but demotivating. Best ignored unless I can find one little thing that I want to build a project around.
I learned this summer that I need to leave the French way of eating in France. My guess is it only works for me in combination with pounding the hard pavement of Paris all day.
We're having glorious weather here today, too.

Waving at everyone who hasn't posted in the last 24 hours. Hoping that Lexxiss in Colorado is high and dry.

09-15-2013, 03:18 AM
Hello coaches,

I feel like I am back today. Had a shocker of a day yesterday and then in the evening finally got a glimpse of life outside the fog so grabbed hold, had a great big cry about the hopelessness that I had obviously been trying so hard not to feel all week and finally felt really like myself again today. Benefit of seeing more clearly today is that I realised that I could do the washing if I asked the kids to load and unload the washing machine, that I could take them for a bike ride by asking my partner to join us and me walking a short distance while they all rode off further ahead. So my home looks more like a home and my little one has gotten to get out and enjoy her new handlebars. Credit to me for getting through a week in the fog with only 1 Icecream, 2 slices of chocolate bread and a hot chocolate off plan. Credit to me for hauling my way out of the fog. Credit to my lovely fella for waiting patiently through all my negativity and still being there to listen when i finalky got to the cathartic part! The week ahead has some challenges as I have work commitments on 3 evenings - so will need to plan snacks to get me through to dinner. Glad to be facing it with my usual goodwill and determination.

Maryann - good luck! (With all your planning and pre-thinking you're set up beautifully for success!)

BBE - LOL at the image of you pretending to be a Maasai warrior (which is funny really because I obviously don't actually know what you look like, but the picture in my head is very far from a Masaai warrior :-))

National Parker - pleased to hear your mood has improved. I hope the errands flew by and that you got to pot some pansies.

Gardener joy - yay for making substitutions for a day that went off plan. Hope the no day plan has gone well too.

Thanks all of you for being there this week. Your presence in my life has helped a lot.

09-15-2013, 07:49 AM
Diet Coaches/Buddies – Ouch - I've done something with my back that has me hobbling. DW put me in bed with a heating pad for a spell, then told me that walking about was the cure. I spent the day alternating.

Eating was good at dinner, CREDIT moi. DD and her SO came to dinner to see the 'slides' of our trip. I relished reliving the trip via pictures of the Redwoods and the rocky coast. They were good sports and didn't complain about the redundancy - when you're completely stuck with the grandeur of BIG trees, it's easy to take a LOT of photo of big trees. They all looked different to me, LOL.

Joy (gardenerjoy) – It's useful for me to be reminded to associate my enthusiastic eating on vacations with the massive walking that went with it. Yay for "reasonable substitutes."

Debbie (Lexxiss) – Waving. I hope you are safe; the stories of flooding in Colorado are so gruesome.

nationalparker – Yay for some weather that makes for potting pansies and working outdoors. I've had to deal with those directives that performance reviews had to be distributed like a bell curve; pain always followed. Hope you can see through it and feel appreciated for your successes.

ForMyGirls - Glad to hear of your recovery on the same day that the New Zealand team made a spectacular recovery from a near disaster in the America's Cup. (I assume you're cheering for the 'Kiwis'.) Super Kudos for finding a way to get your kids out on their bikes. Congrats for having kids who will step up to help with getting the laundry in and out of the washing machine.

Readers - day 6 Find a Diet Coach

What to Discuss with your Coach

Your coach can help you in many ways. Ideally, schedule a regular time to talk (face to face, if possible), at least once a week and then in between by phone or by e-mail on an as-needed basis - daily, if necessary.

Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), pg 87.

09-15-2013, 10:51 AM
Yesterday's unplanned day went as I expected. Lots of exercise to get me to the mid-point of my goal at mid-month helped.

Today's challenge is that I don't know what we're doing and that's hard to plan around! MiL went home from rehab yesterday and we're going to visit (about an hour's drive each way) today. No word, yet, on whether we're going to slip out between meals, or pack lunch for three so she can eat with us, or what. We're also holding open the idea of some sort of carry-out tonight if the day proves too taxing. Although, I may argue against that -- it may be taxing, but it will also produce nervous energy. We might as well use the energy to fix supper.

WI: -0.25 kg, Exercise: +105 705/1400 minutes for September, Food: NA op, Read my Advantages and Responses: yes

ForMyGirls: great to see you here and in a better place

BillBlueEyes: Sorry that you caught the back pain from ForMyGirls. Hope you heal quickly!

09-15-2013, 11:32 AM
Had a very productive day yesterday - and would love to see the outdoor project take more shape today. After discussing it with a coworker who I consider a master gardener/landscaper (but isn't), I now can see how i have to connect the different levels. Nearly have the lower one done, and now will go get soil and work on the second of four. Goal is to complete it by the end of September. So much for the 4th of July date I wanted it done ... but ... it'll be done soon. With these cooler temps, it sure makes it easier to want to get out there.

No luck at two garden spots with pansies, so I was shocked. I'll start at Home Depot today. Dinner was enjoyed late on the patio last night as the sun set at 8:30. Up too late last night, trying to find time to just relax and "be" ...

Bill - Sorry to hear about your back pain! Hopefully it'll feel better very soon. Good that it didn't hit you on your trip.

ForMyGirls - Many good credits for small indulgences this past week in your "fog" ... I've had days of all those extras in one day. Thanks for listing your credits - they're often far from my mind on days when I'm overeating. Yesterday my credits included working in the yard for a few hours, eating green beans before DH came home to take the edge off dinner. Ashamed to say that I still ate the rest of the planned dinner, just not my green beams. Ideal would have been to skip the bread. GRR.

GardenerJoy - Hope today goes well for you and it sounds like you are ready for whatever comes your way with the schedule. Good luck! Mondays are my he** days at work and they continue to get worse as the year goes on ... and so we decided for tomorrow that since DH is working as well, one of us will order chinese and we'll do that for dinner. No dishes, plenty of veggies, nothing fried, and we eat 1/3 to 1/2 of the serving, so it does fit in well (not counting the sodium). Having that already set in mind is a relief. He loves it a great deal, it's something new to me.

Hope to post good credits either tonight or tomorrow from today.

Lexxiss - Hope you and your family are doing okay and clear from the flooding ... the images look terrible.

Hope everyone is enjoying a great weekend!

09-15-2013, 12:46 PM
Good Morning, Coaches.

Thrilling day yesterday, happily unexpected. Usually plans with my family are chaotic and tense. But I guess I wasn't the only one willing to plan to keep the drama at "bay" (play on words). In the morning, two siblings ( family in tow) plus my mom and dad went to the "Impressionists by the Sea" exhibit at the beautiful Legion of Honor museum overlooking SF Bay. The paintings were all on the subject of boating and bay in honor of the America's Cup. I saw a few stunning Monets and a few artists who were both expert painters and boaters. Then we took our picnic lunch and "snuck" down to the Fort Point, a much less touristy spot tucked underneath the Golden Gate Bridge which has picture postcard waves crashing against the rocks. We faced the start of America's Cup.

The fact that we had parking at both places, a grassy hill to ourselves to watch the race, and peace between my divorced parents were sure signs of divine intervention.

The boats appeared. Breathtaking. They dwarfed the hundreds of other boats gathered to watch. I know nothing about sailing but even in my ignorance I could see this was a rare spectacle. The race begun after 45 minutes of the boats strutting ( ok "tacking") quite close to us. During the race we passed the binoculars back and forth. Chance had me with the glasses when the Emritates (the kiwi boat) nearly capsized. I will never forget that moment of me screaming, my family dancing in concern, pointing, worrying.

I make a lot of drama in my little life. Here was drama before me and I was present every moment because I was OP with my food, not emotionally checked out in some sugar haze.

Grateful for the privilege of not letting my family send me into the food. Grateful my 81 year old father didn't crash on the long bike ride we took later into the Presidio through George Lucas' film studio. Grateful I am back home in my quiet little home with my food planned for today. I cannot help but think that my success was due to having been free from "addictive foods" for a week. This food plan is really uncovering important information for me.

Link to Race 8 if anyone is interested.

09-15-2013, 11:58 PM
Hi all,

I've been MIA (and largely off plan) all weekend. I actually didn't do so well last week either. 2 cookies is a treat. 16 cookies is a binge. I've had 3 not good days in a row.

So, after the ice cream at the car show this afternoon, I realized I needed to recommit--as of right then. Recommit to:

Planning the next day's food the night before, in detail, including entering everything into MFP--no mental plan for a while--it's not been enough
Sticking to my weekly meal plan--with deviations planned the night before, not when I get home from work
Making sure I know exactly when and how I'm going to exercise
Preparing my lunch and snack the evening before (when I enter into MFP)
Posting here every night again
Reading my cards
Re-reading the pink book, a chapter a day

If that means that my for pleasure reading has to go on hold again, then that's what it means. I've been enjoying the Patricia Briggs urban fantasy, but my weight loss is stalled and I need to make it my priority again.

So, as part of my recommit and priority setting:

Planned all of next week's meals and made my grocery list for tomorrow
Entered all of tomorrow's food into MFP
Set the alarm for tomorrow to get up and go for a walk before work
Posted tonight
Read chapter 2 of the pink book
Made a new response card:

To lose weight and keep it off permanently, I need to strength my resistance muscle every chance I get.

So--lots of credits!

Back on track...take care everyone.

09-16-2013, 02:18 AM
Hi Coaches!
Thanks for all of your kind thoughts. We live very close to much of the heavily flooded areas (45 miles from Boulder). Despite such close proximity we have not had as much rain as the badly affected areas have. We have two creeks that come down into our town and intersect with the larger one, which flows directly into Golden, specifically the CoorsBeerPlant. They have all been very high,(higher than I have ever seen them) mostly wiping out bridges, which is a pain but not life changing. It needs to stop raining before anything is going to start to get better. Today it poured very hard off and on. I went up to my mom's rental property several times to check. It's right by the creek but the water was not as high as it was Thursday night when my mom lost a road and two giant culverts....oh, well.

My project is moving forward...the plumber has been working and finished all the rough in today.

I am planning meals for when my friends are here to continue the project next week. I cooked/baked today and will be glad to have meals in the freezer when they arrive next Monday.
Foodwise, I've been doing pretty well, but like Beth, had a cookie incident (after baking). I stopped *credit*.

I hadn't been taking a lunch to work all summer but reinstituted that habit, remembering how helpful it was when work food was tempting. I stocked up on local organic pears and WW of each a day for work.

It's late and I work early tomorrow. Take care everyone!

Thanks, Beth(fromDayton), for taking the time and energy to post your get back on track plan! Credit!

BBE and ForMyGirls, sending you both back healing energies!

I'm acknowledging right now that I have alot of emotions going on. We are safe here but it just rains and rains and everytime I look outside I have such a helpless feeling because all of this water eventually makes it's way to the heavily flooded areas on the plains. It's like I feel guily to be so lucky to have a safe haven. I have done checking and right now there is nothing any of us can do except give $$. The emergency managment network has said all focus is on rescue now and no volunteers are needed. I donated to the 3 county animal shelters most in need right now. It was what I could do today.

09-16-2013, 07:22 AM
Diet Coaches/Buddies – Continued to hobble through the day favoring my back. It feels better after minor moving about.

Meals were on plan, CREDIT moi, but snacking got modified to try to make the back feel better. (Note the demonstration of my Sabotaging Thoughts of the day, LOL.) I did avoid digging into unopened packages of cookies that DW keeps for nature programs that she runs.

Joy (gardenerjoy) – Congrats for getting ahead of yourself with your exercise goal of the month. DW picked some Kale from our community garden yesterday. Hoping to still be doing that in November.

Debbie (Lexxiss) – So Glad you're weathering the rains. Those bridges are a frightening loss. Hope your properties stay above the floods. Kudos for taking back your lunch at work.

maryann - Unbelievable that you had such a stellar view of the Kiwi boat nearly capsizing at the start of the America's Race. Kudos for recognizing that you were enjoying the day without food substituting for feelings. Yay for your 81 year old father still riding a bike.

nationalparker – Yay for enjoying late sunsets. Congrats for continuing your four level landscaping.

Beth (bethFromDayton) – Neat Response Card, "To lose weight and keep it off permanently, I need to strength my resistance muscle every chance I get." Those other days are behind you. You've got a plan for going forward.

Readers - day 6 Find a Diet Coach

What to Discuss with your Coach

During your scheduled weekly meeting, you should talk about:
Your change in weight during the past week. You don't have to state you actual weight, just how much the scale went up or down.Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), pg 87.

09-16-2013, 10:37 AM
We ended up at a restaurant for lunch, but I made a good choice -- a pickled vegetable and spinach wrap. Good and spicy! I left at least half of the tortilla it was wrapped in. I prevailed and we cooked one of the normal suppers in our repertoire.

MiL is doing better than expected. It's amazing how much easier it is to be motivated when it's to move around your own kitchen and to your own bathroom.

I don't have a plan yet for today (for either the day or the food), but I'm gonna get myself one in the next hour or two!

WI: -0.05 kg, Exercise: +30 735/1400 minutes for September, Food: NA op, Read my Advantages and Responses: yes

bethfromDayton: I hope you get things in order and back to Patricia Briggs soon (a fave of mine!)

Lexxiss: thanks for your update. Take care of yourself. It is more stressful than it seems like it should be when we're worried about our communities but can offer little practical help. Some times I wish I worked in an emergency service just to have something that feels important to do.

09-16-2013, 02:28 PM
Good Morning, Coaches.

I continue to be free of the "drop seven" foods. Plan for today in MyFit.
Roofers are clashing around up top and the fencers will be around this weekend. It will be nice when it is all over. Credit step class. I think I want to make a to do list today so I can take the rest of the day off justifiably.

Lexxiss: Thinking of you and wishing for the best.

BBE: Credit for realizing the food won't make the back better. I had a similar thought, "Food will make me less tired."

BethfromDayton: Credit for recommitment.

09-16-2013, 03:05 PM
Hi Coaches

I(this keyboard has no apostrophes --bear with me)ve pretty much been in hiding. I worked all week last week on my construction board project which was a really tough event to negotiate. Our weather went from 37C with humidity to 8C with strong norther winds, We had rain and thunderstorms. The only thing missing was snow and hail but that can stay away forever if it wants. I was part of 20 artists working to create something about the perfect city. Our 8foot x 10foot aluminum panels were cut in two horizontally and then we had nowhere to place them so they would be upright and attached to eah other so we worked on the pavement, in a large tent, that was dark with the sides down, and they were mostly down due to wind and rain, but the rain seeped under the sides and flooded the pavement and threatened to flood our boards but we had to sit on the wet ground and so it went on ad infitum. I did chance it a few days and worked outside on my painting. Fellow artists labelled me as an illustrator, I guess vs. a fine artist. *sigh* that this stuff got to me is a sign of how stressed I am--we are moving my mother this week. My sister arrives from Florida on Wed. and we drive to Ottawa Thursday, stay over night at SILs house, in the house where my brother died *double big sigh, fear and worry* and then the next day we pack my mom and drive her 5 hours to her new, smaller, place. Dont ask me how I think its going to go. Ill just tell you i dreamt 20 cruise missiles were launched at us, right where I live, and the dream was spent in the moments of knowing they were on their way but werent here yet. hello. My subconscious is anticipating my life being blown apart.... I know I am being terribly dramatic and over emotional. I know to look on the bright side and be positive. I know it will be ok and things will work out. But I am eating, worrying and isolating and I cant seem to stop right now. I try, I start, I plan and then I dont follow through. I seek to escape which is impossible but the truth. I have promised I will go to an anonymous meeting tomorrow night. I really need help and support. And having regained some weight that I expected would fall off but hasnt is adding to my feelings of futility and hopelessness so I need to seek help. I absolutely cannot cope with my mothers arrival and move here by eating. its not an option.

Sorry to be such a downer. really I am. I am very tired of myself being so off track and so bad at this losing weight thing. I just have to drop the dramatics and start again. I am happy to read everyones posts though...

And lexxiss Ive been under a rock as I had no idea of the flooding in your area! I know you are taking good care. My best to you, your mom and your DH -- hope renos are also happening smoothly.

billblueeyes did you actually see the tree you can drive through*question mark here* I read somewhere that you cant drive through it anymore. Do you have a nice peaceful image of giant trees you could share... *question mark here too*

09-16-2013, 06:03 PM
Back at another busy workweek. Got through the day so far being 100% on plan. Allowed myself the treat of 50 calories for a square of chocolate. Food has been fairly light so far, planning on 1/3-1/2 order of chicken kung pao tonight. Trying to get back to the feeling of finishing up no longer hungry vs. fuller.

Good for me to see all the recommitment on here. Makes me feel less alone. Haven't been going too far astray, but not on the straight path the past few days. Good Beck's bit today, Bill - I need to commit to sharing my weight's up/down here and not just the rare downs. :) More accountability if I have to actually type that I'm up.

Plan tonight is to prepare tomorrow's lunch in advance, even if I plan to drive home to eat. New advantages card written finally.

Did very brief marketing yesterday - enough to get us to midweek. Feel like I've been losing my weekends to only errands and chores and nothing that really is relaxing, so I'm going to work some of that in when I can this week - even just reading Beck's and journaling. Is wanting time to relax something only recent generations would ever talk about wanting?

09-16-2013, 08:36 PM
Hello coaches,

OK day yesterday. About 80% OP. Miserable wet cold weather though so I didn't exercise – I need to come up with an indoor exercise option that I can do while I am unable to ride my bike. I'm not going to try and work that out now though because it feels a bit deflating and I need to build positive thoughts.

Finding it a bit hard to get my focus back – before the injury I was 100% OP most days. But I have gotten into a bit of a habit of near enough is good enough but I know that sustained weight loss will only happen if I am 100% OP most days. Have decided to add food 100% OP to my list of habits so I can motivate myself with trying to get the longest streak. I do feel like I will get back on track though so that is a good thing. Credit to me for finding a strategy to help get the focus back. Credit to me for owning up to my imperfections and at the same time being kind to myself about them.

BBE – soooooo sorry to hear about your back! I am sending lots of quick recovery vibes across the oceans to you.

Gardner joy – well done you for keeping the motivation to have a healthy home-cooked dinner after a busy taxing day!

National Parker – well done for being 100% on plan! And for working out a way to have an OP take out on a day when you know work will be too full on to achieve a cooked meal.

Maryann – yay for such a positive day with your family and for all your hard work getting yourself to a headspace where that would be possible.

Beth – hurray for being back on track! Great response card too – I'm going to borrow that one!

Lexxis – glad to hear that you are coping okay in the flooding. I am adding my wishes for sunshine and dry skies for you and all your neighbours.

One by one – well done for reaching out and posting to us. I hope that you manage to do it again today – and I am sure that I speak for all of us when I say that we are delighted to hear from you, however you are feeling, and that if you are feeling down we want to know about it! And on a less serious note – I enjoyed your descriptive punctuation – made me think I was reading a play, and reminded me of Victor Borge's spoken punctuation.

09-16-2013, 10:05 PM
Hi everyone,

Today was my first full recommital day. I snoozed the alarm once--and did my walk before work (faster than I'd done it a few nights earlier with DH).

I read chapter 3 of the pink book this morning--I need to be reminding myself why I'm doing this! (with breakfast) (I can't manage to be totally undistracted)

I only made two adjustments to my written plan today--I decreased my blueberries from 1/3 cup to 1/4 cup at dinner, and I skipped my evening ice cream treat, even though I'd planned it. I thought I'd eat it after my walk but now I don't feel as if I particularly want it, so I'm skipping it. I can plan one for Wednesday--it doesn't fit tomorrow.

I even pulled my phone out at dinner time to check portion sizes since they were all entered. And I didn't "wing it" on my chicken portion. I measured it and was precise--not "close enough because chicken isn't that caloric"--but actually 4.0 oz. I'd been letting that slip a lot--today, I was exact.

Tomorrow's meals are all entered into MFP and my lunch and snack are made and in the refrigerator in my lunch bag. I've also brought a water cup in--I'm going to try and cut back at least one soda per day.

And, obviously, I've posted tonight :-) -- with personals so that I'm back to fully invested in all of you--being "too tired" for personals several days in a row is just another way of exercising my giving in muscle instead of my resistance muscle.

maryann: Is that the JJ Virgini Diet? Credit for stepping!

gardenerjoy: Credit for a good lunch choice--and even more so for leaving part of the tortilla itself behind!

BillBE: I hope your back is doing better--back pain is so hard to deal with. Good reminder that food doesn't resolve pain.

Lexxiss: Thinking of you--it's hard not to be able to do something. I'm glad to hear you stopped your cookies!

onebyone: Credit for perservering and posting even with a difficult computer. It sounds like you have so very much going on right now. I think it's courageous to realize you need more help.

nationalparker: Thanks for reminding me of the 'no longer hungry' vs. full -- and big credits for a 100% OP day.

ForMyGirls: Why isn't this easy? Credit for giving yourself credit today--it sounds as if you have a technique (looking for a long streak) that works for you!

Take care, all.

09-17-2013, 04:51 AM
Hi coaches! :)
My weight has been going up and down a bit this week as I've been trying to figure out what amount of points each day is best for me to use. I think only using 14 of my weeklies works best. At first I was able to eat up all my points but now it seems I gain weight if I do that. I only lost 0.4 of a kilo this week but at least it's a loss.
I missed out on exercise one day last week because it was a busy day. But I kept fairly active doing cleaning that day.
Sorry I haven't been posting here that much, I have no idea how often I should be posting here.

09-17-2013, 07:12 AM
Diet Coaches/Buddies – Congratulations to all the engineers and geeks of the world for the successful up-righting of the Costa Concordia in Giglio, Italy yesterday. I love success of impossibly big projects.

I mimicked Beverlyjoy by ditching the remainder of a package of manufactured cookies into the compost bucket this morning, CREDIT moi. I had found my way into them as a 'snack' yesterday when I was feeling sorry for myself that my back wasn't yet perfect - Ouch. I finally walked to the library, CREDIT moi, which made the back feel better. The book I had requested wasn't there yet but I bumped into two folks I knew along the way as a bonus to the walk.

onebyone – Kudos for recognizing, "I absolutely cannot cope with my mothers arrival and move here by eating." There's a bunch of us right now thinking about using food to alleviate something. [Didn't drive through a Redwood, but did walk through one. I'm working on uploading an image.]

Joy (gardenerjoy) – Love the observation that your MIL is more motivated in her own home. Reminds me of the unexpected result from a study attempting to show how early an infant will track a moving object with their eyes. Turned out that an infant will track a sibling several months earlier than a yellow balloon - the standard test item. Infants aren't robots, duh!

maryann - May all your repairs go well. Yep, Kudos for step class to keep the mind agile.

nationalparker – Chocolate is good. Chocolate for only 50 calories is super good. My take is that folks a century ago were so busy they didn't even imagine relaxing.

VioletDolphin83 – Congrats on a loss - any size loss is a step in the right direction. My take is that one should post here at the frequency that feels beneficial. For some of us, daily accountability helps us remember that we're on a journey.

Beth (bethFromDayton) – Precision with food does, indeed, help the mind stay the path. Kudos for tackling that.

ForMyGirls - Yep, Kudos for working on your strategy for staying on focus. Indoor exercise is a must outside of Shangri-La.

Readers - day 6 Find a Diet Coach

What to Discuss with your Coach

During your scheduled weekly meeting, you should talk about: . . .
The successes you had during the past week. Use the to-do lists at the end of each day to report on what you've done. Mention anything else that you deserve credit for, so your diet coach can positively reinforce what you've done.Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), pg 87.

09-17-2013, 09:09 AM
Hello coaches,

100% OP today. I'm stoked! Feels like the wheels are back on. Beth your "every chance I get" was sooooo helpful today :-) so - credits: using Beth's great response card; making meditation and stretching my first priority; treating a day of meetings in many locations as an opportunity to get my exercise by walking between them; sticking to that idea even in the face of rain. A cool side benefit - it created the opportunity to walk with a colleague whose company I really enjoy.

Beth - woohoo for a day full of renewed good habits.

VioletDolphin- .4kg loss sounds great to me for a week! Great work.

bBe - well done for ditching the cookies - not an easy thing to do! And good to hear the back is improving.

09-17-2013, 11:30 AM
I did make a plan yesterday. Even better, I followed it! I have a plan for today, too.

WI: -0.1 kg, Exercise: +50 785/1400 minutes for September, Food: 100% op, Read my Advantages and Responses: yes

onebyone: nice to see you here! You know that I always love having you here and worry about you when you're away. Cool that you had such a great project to work on, though. I hope you enjoy the time with your Florida sister and that will make up for some of the less pleasant aspects of those days.

VioletDolphin83: good for you for experimenting with your points to see what works. Posting is much the same -- see what works for you. Daily works for me and things start to slip if I start skipping it.

09-17-2013, 11:48 PM
Hi all,

Had to make an adjustment to my breakfast plan today. I slept too late and didn't have time for breakfast before my doctor's appointment, so ended up with a Lite Delight muffin from McDs. When the nurse was entering all my data in, the program actually asked her to verify my weight, since it's down 50 lbs from what it was when I was last there 2 years ago.

I didn't walk in the morning, but did walk in the evening. My foot is giving me problems. I made an appointment with the podiatrist for tomorrow to talk about it--it's been 5.5 months since my surgery--and I'm still having issues.

I've got lunch and snack packed for tomorrow and all of tomorrow's food entered into MFP. I'm going out for breakfast (work meeting), so looked up the restaurant's web page and decided what to order.

I didn't read Beck today--and it's too late to do that now. I will read a chapter tomorrow.

For spontaneous exercise, I only used the 3rd floor restroom yesterday and today (I work on the 1st floor).

And I had one fewer soda at work and drank water instead, so credit for that, too.

I'm having another party on Saturday. (It'd be easier to diet if I didn't go to or give parties.) I am going to plan my snacks in advance and spend as little time as possible in the kitchen and around the food. I'm the host, so that's a bit hard, but people tend to make themselves at home in my kitchen, so I don't have to do everything myself. Parties have been my downfall.

Any ideas for a response card to combat: "I'm not going to think about it"--and then REALLY not thinking about it? I turn off my brain for the remainder of the event and eat nonstop. I need to intercept that somehow--preferably early. I have been successful at parties in the past--I know it's possible and that I can do it. I need to convince myself that I can have a great time and hardly eat at all even though there is plenty of food there.

gardenerjoy: Credit for having and following your plan!

ForMyGirls: Credit for walking--even in the rain--and what a great bonus to get to do it with someone you want to be with![/B]

BillBE: I'm impressed with the dumping of cookies. I have many cookies in my freezer--and have two upcoming parties to serve them at. They're homemade cookies, though, which are harder to dump. I hope your back is improving.

VioletDolphin: Credit for exercising as much as you did! As for posting, I post as close to daily as I can manage. I find that doing well OP and writing longer and more detailed posts go together. When I "do it quickly", it seems to coincide with not making my weight loss and health a priority. You'll find what you need for your best success!

Take care, all!

09-18-2013, 02:52 AM
Hi coaches! :)
Lost another 0.4 kg so now I'm out of the 130s! Yay!! I guess I don't really need to post often here because I already have 2 diet coaches off the net. Does anyone else have more than one coach? I tell my husband my weight every day and how well I'm eating and exercising etc. I tell him about my cravings, the side effects I've had of weightloss, my motivations, everything really. I come here when I have a problem that I think only other dieters can solve.

I worry that I've become too obsessive about my weightloss and really need to figure out how to balance it with everything else in my life. Normally I'm a housewife and have novel writing as a hobby. Well both have suffered since focusing so much on my weightloss. But I feel I need this level of motivation in order to lose weight. And I really do have to lose weight because I'm having problems with my back, knees and ankles due to my weight and it's really limiting my mobility. I was thin up until the age of 20 and I've been obese for about 8 years and I feel that I'm not really built for carrying this amount of weight. One thing that gets me through the day is remembering what it was like to be thinner and having a life without aching joints.

I successfully lost my excess weight in the past in my early twenties through eating healthier and controlling my portions. I didn't lose weight with any program. I also didn't weigh myself often but I took notice of my clothing sizes instead and also went by measuring tape. Unfortunately I only maintained the weightloss for 6 months and then I started gaining weight again. So I guess I have that to look back on too.

Sorry for a bit of a life story. I just felt the need to vent.

09-18-2013, 06:06 AM
Hello. Flying visit. Have been doing well. Have discovered MyFitnessPal. How epic is that!! Will post again later but wanted to say hi.

09-18-2013, 06:53 AM
Diet Coaches/Buddies – Special walk, CREDIT moi, to hear a lecture about Carbon Dioxide in the atmosphere. Hard to justify why I'd go to listen to such a "bummer of a topic" in the words of the speaker. With the floods in Colorado and the drought in California it's hard to ignore the subject. Did gym, CREDIT moi, including my second exercise class. I was better at remembering a sequence of four steps, LOL, and delighted when a more flexible member got lost more than I did.

Eating was on plan, CREDIT moi, partially because there's no nibble food in the house now. There is benefit to empty shelves when that special kind of hunger strikes whose source is in feelings instead of the gut. We had a dinner salad without lettuce because my neat scheme to double our lettuce consumption wasn't matched with a scheme to procure double the lettuce, LOL.

Joy (gardenerjoy) – Yay for planning.

VioletDolphin83 – Goodbye 130's. Congratulations. Kudos for the terrific Response, "remembering what it was like to be thinner." A little obsession seems right to me when getting started on a new life style. Subsequently, planning can reduce obsession.

Beth (bethFromDayton) – Kudos for small steps like one less soda. In Response to, "I'm not going to think about it," you could try, "Because I'll have a plan and will just mindlessly follow my plan." [Dumping a homemade cookie won't occur until after I've attained enlightenment.]

ForMyGirls - Yay for combining walking with enjoyable conversation.

3rdTimeLucky - Flying Hello right back. Neat that you like MyFitnessPal.

Readers - day 6 Find a Diet Coach

What to Discuss with your Coach

During your scheduled weekly meeting, you should talk about: . . .
The struggles you had in the past week. Talk about your cravings, slipups, or this program. Ask your coach to help you find ways to deal with setbacks and challenges in the future. Report your sabotaging thoughts and ask for help with how to respond to them.Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), pg 87.

09-18-2013, 08:33 AM
Hello coaches,

Big excitement for the day was a radical haircut :-) really short pixie cut (think Jamie Lee Curtis or Judi Dench). I haven't had it this short since I was in my late 20's but I just love it!

100% OP on food today but I didn't do my planned exercise - wasn't "in the mood" in the morning and promised myself I would do it later. I should know by now that that just doesn't work for me. Will have to make a "I'm not in the mood" response card. Some credits - I didn't celebrate my haircut with an Icecream from a favourite Icecream place just near my hairdresser - I just enjoyed the haircut :-) I didn't turn to food in my "not in the mood" mood. In fact - it is kinda cool that I didn't even really contemplate trying to change my mood with food.

Gardener joy - yay for plans made and followed

Beth - yay to you for changing your health so much you made a computer do a double-take! Some thoughts for party strategies - are some of the things you said in your post a good response? "I have been successful in the past" or "I can have fun without eating". I wonder whether a mindfulness approach might help as well so rather than arguing with the thoughts just acknowledge them. Eg: "oh, there it is again, that "I want to eat that cookie" thought". Is another strategy to nurse a drink of some sort - perhaps a hot drink so it last's a long time - so your hands are busy. Hot drink might be good too because there is the warmth in your hands to give an alternate focus. Maybe even a distraction strategy - plan for "when I think of eating the food instead I will notice the warmth of the drink in my hands". Not sure if any of that will be helpful- parties are pretty tricky.

VioletDolphin - it was good to hear some life story. I know what you mean about the weight loss become a bit all consuming - but I figure if there is room and time in your life to devote lots of time to your weight loss then grab that time and use it! I am in one of the less busy times of my life at the moment so figure I will make the most of this opportunity to bed down some new habits and hopefully it will take a bit less of my time when life gets busier again. I am finding that I spend a lot less time posting, planning etc than I did in the first month or so, so I think my theory is working.

3TL -Hi back :-)

BBE - I empathised with the benefits of a no nibble food kitchen. When I was so grumpy last weekend I spent a good ten minutes in front of the pantry and fridge thinking "if i am going to blow this diet I'm so not doing it for a boring muesli bar" and eventually walked away with an apple. Totally love your suggested response for Beth!

09-18-2013, 09:29 AM
Hi Coaches!

I'm on the run but wanted to say hi! The rains have pretty much stopped which has been helpful but flooding still continues as the water continues to move out of the mountains and onto the plains. Our friend from Alaska took extra time to stop by the restaurant yesterday as he was driving to Estes Park for the first time since his evacuation to see what he had left. He was pretty fortunate losing his greenhouse and deck yet having a structure left to repair.
There has been extra work with my mom's rentals and I'm taking every moment at home to continue the process of getting everything in order for when our contractors come on Monday. I'm keeping a handle on my food, which is good....still taking my lunch to work has been most helpful. My morning exercise routine doesn't exist right now but lots of spontaneous exercise in other forms.

VioletDolphin, yay for continued weightloss. I draw a big flower on a sheet of paper. The petals all contain separate "things" that I do and the center of the flower is "Balance". I found that there were certain activities that I needed to let go of in order to find time for dieting....but with my petal approach I have also found time to include activities that were and still are important to me.

:wave: everyone else!

09-18-2013, 11:09 AM
Yesterday didn't quite go according to plan. I made reasonable but not perfect substitutes.

I found myself timing snacks for emotional comfort. Last week, I noticed that one day and the next day it was worse. So, I decided to use that as a warning signal that it was time for an intervention to address my fears. I took the hour and a half or so that was necessary to do that and I feel better now with some new tools to handle my challenges.

WI: +0.35kg, Exercise: +35 820/1400 minutes for September, Food: 80% op, Read my Advantages and Responses: yes

bethfromDayton: Response to I'm not going to think about it: I AM going to think about it -- I'm going to think about how much I love my new size, my new clothes, my new health benefits and how more weight loss will give me even more of these advantages. I AM going to think about the plan that I made for this party and I AM going to follow it because it will feel so good to report to my coaches that I did that.

BillBlueEyes: LOL at needing double the lettuce. I buy an amazing amount of lettuce -- it is hard to keep up. Sometimes I switch it up and make cabbage salad -- especially when it's available locally and in the dead of winter when lettuce gets expensive and cabbage gets cheap.

ForMyGirls: love the sound of your haircut and great that you managed to enjoy just the haircut without adding unnecessary food to the already celebratory moment.

Lexxiss: thanks for reporting in when we're all thinking of you.

09-18-2013, 02:10 PM
Will have to make a "I'm not in the mood" response card.

"I don't have to be in the mood. I just have to do it."

Mine is "I don't feel like it", so I tell myself that I don't have to want to, I just have to do it.

(Thanks for your other thoughts about my party problem--those are really good and helpful.

09-18-2013, 04:45 PM
Hi, Coaches.

I'm back facing life again. I am ready to deal with my new circumstances whatever happens. My sister will be calling me any minute to tell me she's arrived and the trip to move my mother near me will have begun.

This new start has had me face that I need to make and stick to a new start for myself as well. My brother is truly gone. My other sister is not in my life. My mother is not that well, and my MIL will require help as she has cataract and shoulder surgery all within the next 6 weeks. And I need to help myself through this too.

I liked this in VioletDolphin83's tagline:

First goal: To stay with this diet for a month Another group member, Lexxiss also recommended this to me several times as it helped her turn the corner a few years back. Just commit and stay the course for 30 days no matter what. I am ready to do that. Ready to try again. Ready to fire on all cylinders once more. I don't have a choice really--well, I do but not doing this, not trying, giving up and giving in bring weight gain and even this 10lbs extra that has come on me since my Dr. Day appt on Aug 29th is really slowing me down. I know I complained about being 250, but it sure is better than 260. Truly. And it's not about the number on the scale or the clothes, or even the way I look in pictures--of which there have been plenty the last few weeks-- it's about how I feel and how I am behaving: my mood, my interactions with others, my feelings about myself. My whole being is effected by crap food and overeating and eating in secret. It's not a good way to live.

Bye for now.

09-18-2013, 05:07 PM
Not avoiding checking in here - work has me swamped and I got home yesterday late and just crumbled. Today I zipped home at lunch to move the pets around and snag a healthy bite there and on the way back in to work there were more than 12 emergency vehicles including two swat trucks going to a community next to mine. My work problems dissipated in my mind. Someone else's lives were changing drastically and I'm thankful for my safety, freedom, employment, family, etc.

09-18-2013, 05:29 PM
Weekly weigh in this morning and down .5kg. Could be all hair - but hey I'm taking it :-)

09-18-2013, 10:27 PM
Hi everyone,

BillBE: You are right about mindless following my plan. I stood down donuts at work until it got easy to do so and I wasn't tempted by sweets at work almost ever.

I really appreciate the inputs on responses to myself at parties. I do love my new size. I love my new clothes (the slinky knit black jacket I wore today is now my favorite piece of clothing. I don't know if I like it more than my previous favorite slinky knit blue striped jacket, but that one has gone in the give away pile.) I do love that I find it so much easier to get around. I love that my A1C (blood sugar) is low enough that I was proud to tell it to the nurse today.

I also like the idea of being more mindful about it--acknowledging that I want a cookie, or I want another handful of chips--oh, there I go again. That's a great idea.

Plan wise, food was exactly to plan. I ordered exactly what I intended at the breakfast meeting. I ate my planned lunch and snack. I made exactly what I planned for dinner, and I enjoyed my planned ice cream treat.

Exercise, though, is a bit problematical. I saw the podiatrist today, and basically, my foot surgery didn't work. I am not in a position now to have it re-done, since I just started a new job. I got a cortisone shot (ouch!) and will start wearing my shoe inserts again. For walking, he wants me to get a running shoe (rather than a walking shoe) with a very stiff bottom. He gave me the name of two stores that would be able to help me find something appropriate (as opposed to mall chains). I may try walking tomorrow with the insert in my shoe to see if it helps.

I did do spontaneous exercise again--I only used the 3rd floor restroom--I think that'll be a permanent thing.

VioletDolphin: When I started (Edited to correct: STOPPED) being less obsessive about my weight loss, I was less successful. If being successful requires you to be a bit obsessive for a while, it's probably worth it. And I think some people (I might be one) need to be obessive for a long time to keep from gaining it back. Others get into a groove and it starts coming more easily. Major congrats on being out of the 130s!

3rdTimeLucky: MyFitnessPal is a powerful tool, isn't it?

BillBE: Think of that poor lettuce you left at the store. What if noone bought it? Credit for walking and exercise and not nibbling!

ForMyGirls: Credit for de-coupling a haircut and ice cream! I'm glad you love your new 'do--and I bet it wasn't .5 kg of hair!

onebyone: Credit for perservering and posting even with a difficult computer. It sounds like you have so very much going on right now. I think it's courageous to realize you need more help.

Lexiss: Credit for bringing your own (controlled) lunch to work even with all the contractor mess at home.

gardenerjoy: Big credits for recognizing issues with the timing of your snacks.

onebyone: You're recognizing some tough things going on in your life as all these changes and acceptance of changes happen. Hugs.

nationalparker: Credit for recognizing how lucky you are.

Take care, all.

09-19-2013, 07:52 AM
Diet Coaches/Buddies – The second walk, CREDIT moi, was to procure that lettuce that was missing yesterday. I volunteered to go even as DW was preparing dinner because two days in a row without lettuce seemed like a crime. We had double volume again; might make this a habit. I did get my flu shot. Last year I was tardy getting it and felt foolish that I had spent the first half of the season exposed yet still had to get the shot. The Nurse-Practitioner suggested that I take Ibuprofen when I got home to alleviate the pain of the shot. I promptly forgot about it. I've never heard of taken something because of the pain of a shot.

Eating was on plan, CREDIT moi. I found myself near a coffee pot looking at the nibbles for sale. Then decided that they weren't about me and moved on. Only the Italian Biscotti looked tempting, but I passed on it anyway.

onebyone – Hope moving your mother went/is going well. You've got a lot of emotional stuff to handle right now. Sending supportive thoughts that you stay in touch with your calm.

Joy (gardenerjoy) – Your comment about cabbage salad reminds me that I've enjoyed broccoli-slaw in the past. Might be time to get back into that. Kudos for taking notice of the relationship of snacks with emotional comfort.

Debbie (Lexxiss) – Hoping that your contractors stay on schedule despite all the work caused by your rains and floods.

nationalparker – Kudos for allowing yourself to feel your good fortune as you witnessed the emergency vehicles.

Beth (bethFromDayton) – Ouch for the foot news; Kudos for keeping your spirits and planning your next move. It's so neat to read you celebrating your new self.

ForMyGirls - Congrats on that new haircut and the confidence that goes with it. Super Kudos for, "didn't even really contemplate trying to change my mood with food" - that's real progress. Congrats for that .5 kg gone forever.

Readers - day 6 Find a Diet Coach

What to Discuss with your Coach

Initiate Communication at key times when:
You're going into high-risk situations - such as a party or family celebration - in which you're concerned you might stray. Together, figure out which strategies you'll need to use.Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), pg 87.

09-19-2013, 09:13 AM
Hello coaches,
100% OP on the exercise and Wellbeing front. About 90% OP on food - probably the right amount of overall food but not the right balance if different types. Not giving myself grief - 2 meals ended having to be off plan so credit to me for eating only to mild fullness in both. Credit too for just getting into my exercise etc rather than waiting to be in the right mood (thanks Beth for the response card idea - what a winner). Was fun surprising people today with new 'do. Had a really helpful conversation with a colleague that might have loosened up some thinking with a project that has been feeling very stalled.

I also had the excitement today of unpacking some of my "too small" clothes. None are quite ready for wearing but they are really close - and it is great to have them there to remind me what is awaiting me :-) took a few "too big" clothes out too. Noticed there is a temptation to keep them "just in case" - apparently there is still a part of me that doesn't believe this. I am thinking to sit with that for a bit and take the time to really believe it rather than just ditching the clothes while operating on top of those feelings.

Lexxis - great to hear the rains have stopped. Yay to you for keeping your food on track

Gardener joy - yay for noticing emotional eating and finding a way to deal with the emotion

Onebyone - cheers to you for committing to the next 30 days. Hope all goes well with your Mum's move

National Parker - I hope that work is slowing down for you

Beth - so sorry to hear about your foot! That must be tough news to be receiving.

BBE - thanks for the reminder of international talk like a pirate day. I do so love a bit of random silliness

So on that note - all t'best me hearties!

09-19-2013, 10:45 AM
Encountered some frustration yesterday but didn't even think about eating over it. How cool is that?

Today, I made a much more realistic to do list and hope to get some satisfaction out of the day.

WI: -0.25 kg, Exercise: +50 870/1400 minutes for September, Food: 100% op, Read my Advantages and Responses: yes

bethfromDayton: so cool to see you thinking through all of the responses to help you make your party plan. Sorry about the foot -- such a disappointment. Good for you for working out how you're going to deal with that.

onebyone: thinking about you and your sister today. Take care!

09-19-2013, 01:23 PM
Good Morning,Coaches.

Twelve days OP. One pound down from ticker. Yoga this morning. So all is well. Work is busy but for the first time I left work and my to do list was all checked off. My mood seems have balanced out and I am wondering if this will be a lasting effect of me dropping certains foods out of my diet. More will be revealed.

bethfromDayton: Yes I am doing the Virgin Diet. It has given me some good insight into some things so far. A good example is realizing the significant reaction I have to artificial sweetener and never knew it.

BBE: I find myself walking to help with my back, as well. I remember a chiropractor told me "Your body is meant to move."

ForMyGirls: Credit for 100% OP. I was thinking going short, short with my hair.

VioletDolphin: Way to rock!! Getting out of the 130s is a big deal. For me - a wife, mother, teacher and writer ( I just finished my MFA in Writing) - I have had to prioritize the clean eating. I don't get anywhere if I don't. I know other things will come back into my life as I become more comfortable with my food program.

Lexxiss: Thanks for checking in.

Gardenerjoy: I noticed the snack bug bit me yesterday out of the blue. All healthy, but a little more than planned and today I want even more but will hold the line.

09-19-2013, 10:59 PM
Hi all!

My major credit for today--DH called me to let me know he was running late, was in bad traffic, and was going to stop at Wendy's. I contemplated doing the same on my way home, but thought "no choice" and came home and fixed the dinner for me that I was planning on fixing for the two of us. Other than adding in a teaspoon of cocktail sauce I'd forgotten to plan for, I was completely on plan. I also drank a bunch of water and decreased my soda intake.

I've already packed tomorrow's lunch and snack and entered tomorrow's plan into MFP.

I've gone back to wearing a graphite insert in my shoe, and it made a different at work today when I used the stairs for facility breaks. I stopped and bought some new shoes after work (advice of the podiatrist)--stiffer bottom running shoes that I can use my insert in. DH and I went for a walk tonight--and my foot didn't hurt. This is good, because I'm walking the 5k portion of the Air Force Marathon tomorrow evening.

I read a chapter of the pink book this morning and read my morning response cards. A day full of credits for me!

maryann: Sounds like a day full of credits to you. I think it's neat that you're feeling more energetic and better after 12 days OP (and being down a pound below ticker is a great thing!

gardenerjoy: Stopping the behavior of eating in response to emotional issues is a huge thing--yay!!

ForMyGirls: I hope you fit into those "too small" clothes soon! I've given away a bunch of clothes and have another pile that doesn't fit that I haven't gotten rid of yet. I want to have even more motivation to not gain back--and that I don't have any clothes is pretty compelling!

BillBE: The concept of "not about me" is incredibly powerful--thanks for reminding me of it--those <whatevers> have nothing to do with me.

Take care, all!

09-20-2013, 06:31 AM
Diet Coaches/Buddies – Lunch with friends wasn't the best menu choice, but it was reasonable and included green salad instead of French Fries. More useful, I sat for 30 minutes while my friends ate the rolls and butter and I didn't, CREDIT moi.

Walk was short, but it happened, CREDIT moi. My schedule got jumbled so that I missed the gym class I had planned to take. Ouch for letting things re-arrange as if I were just an observer of my own life.

Joy (gardenerjoy) – Waaaaay cool it is to encounter frustration without food. I need a Thriller Anonymous group since I seem to periodically fall into a Michael Crichton book (Sphere ( where I'm sucked in by the pseudo-science then find that all characters who'd be inconvenient to resolve, just die. And all physical stuff that'd be inconvenient to explain is blown up as if the laws of conservation of matter don't require it to still exist albeit in smaller pieces. Death and destruction are cop-outs not resolutions. /Vent

maryann - 12 Kudos for "Twelve days OP." Thanks for, "Your body is meant to move."

Beth (bethFromDayton) – Kudos for avoiding Wendy's even as your DH was on the phone. And 5K Kudos for charging forth with your Air Force Marathon.

ForMyGirls - Congrats for the joy of shopping in your own closet.

Readers - day 6 Find a Diet Coach

What to Discuss with your Coach

Initiate Communication at key times when:. . .
You've strayed from your plan. Discuss what you need to do now to get right back on track. You might especially need help if you're criticizing yourself and feeling like a failure.Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), pg 87.

09-20-2013, 10:36 AM
Finally Friday! FINALLY. Phew. This week has been a doozy and I'm looking forward to relaxing a bit at home, but also ticking things off my to do list there. Work has started the craziness and while lots is getting done there, I find myself coming home and just trying to decompress.

Will weigh tomorrow and adjust ticker. Not sure WHAT it'll be so will accept it and move forward. And get back to some sort of a modified eating plan for results. Did well last night with eating until no longer hungry, which for me and pizza, was a MAJOR challenge. We splurged and bought our pizza, instead of making it at home, but it's thin and not greasy and no meat, so we truly enjoyed it and didn't feel too guilty. Started with a large salad.

I am LONGING for the days of shopping in my own closet - thank you ForMyGirls, for the reminder of that. Ahhh... wonderful news!

Bill - Your restraint with skipping the french fries and the rolls/butter while others were indulging is remarkable. So it IS possible, huh? :)

Beth - Good luck with your 5K walk - hope it goes painfree and fun!

Maryann - I am impressed with 12 days OP. Even when I'm really focused, I seem to get myself off track easily. Great job!

GardenerJoy - That is SUPER COOL that you dealt with frustration without considering food. Major credits there. Nice to read the positive forum the past few days with folks proving that it's DOABLE.

Good realization to me that the whole if it's to be, it's up to me, and all that.

09-20-2013, 12:13 PM
Followed my plan in a day that included a meeting I set up at the library with one of the librarians and some community members to plan programming in February related to the National African American Read-In. Everybody showed and brought good ideas so I deem it a success.

Today is easier for this introvert with the only outside activity being a trip to the grocery store.

WI: NC in kg, Exercise: +50 9200/1400 minutes for September, Food: 90% op, Read my Advantages and Responses: yes

BillBlueEyes: yeah, there are some books I hate to love or love to hate, but they're so darn readable that I devour them and don't realize until after how stupid they were.

nationalparker: glad you're finding us inspiring and not annoying.

09-20-2013, 12:20 PM
Good Morning, Coaches.

I enjoyed yesterday's day off. I had been working so much overtime, I got yesterday and today comp. I have really been enjoying my VItamixer. I can't believe how much it has changed our lives. DH has gotten onboard with us. Since I am doing two smoothies a day, I make my dinner one and then make one for DH, pack it in a Pint and a Half Mason jar, and stick it in the fridge. DH snags it at 5:30 in the am when he leaves. I make my morning shake and make one for DS at the same time. I love that they are getting so much good stuff all at once. Plus, I have started making DH a lunch so he won''t have to stop at the Plug and Jug Market (the only quick mart around the ranch) and eat god knows what for lunch.

This food program has changed my shopping habits as well. We power through fresh fruits and veggies at an incredible pace. So I sneak by the market that has day old produce cheap more. Also, I can't eat processed food because it has hidden amount of the foods I am avoiding. Yesterday, I found a 4oz organic packet of prosciutto normally $6.50 with a sale and a dollar off making it $4.00. That is still a $1.00 an ounce when I usually buy sale lunchmeat for about $1.50 for 8 ounces.

And what did I do? I stared at it for awhile, walked away, came back and stared at it again and then bought two packs. Why? Beause I am committed to cleaning up our food act. Less is more and I am excited to search cooking to find wonderful recipes using meat as a condiment rather than the meal itself.

All this is made possible because I am through with my degree, my son is much more independent and I have TIME. I want to thoroughly enjoy this year and use the time to make my food program work. No procrastinating, I might be going back full time next fall.

Wave to all. So proud of the success of everybody: getting back on OP, not eating over frustration, planning for exercise classes, stopping when full.

Now off to step class.

09-20-2013, 06:02 PM
Hello coaches,

Great night last night - our footy team broke the "Kennet curse" to beat their arch nemesis (who they haven't beaten in 5 years) and are now into the grand final next weekend. My partner is a crazy keen supporter so it was lovely to see his excitement!

Yesterday was 100%OP food wise and about 80% on exercise and well-being. Realised yesterday that when I started putting exercise back in after my back recovered I was expecting myself to do exercise everyday, but then I remembered the initial plan was to have 2 of the weekdays off - which is important for me psychologically (ie: to not feel like it is relentless). Was good to realise that as I have been procrastinating a lot about exercise. Also managed to think my way through some work challenges too and realise that the answer may lie in setting more achievable targets for myself. So - credit for being gentle to myself. And credit for OP on food. Oh and I ran into an old friend at the shops and it turns out she has just moved in to a house on my street. How fun!

Gardener joy - hooray for breaking the link between food and averting frustration

Maryann - great to hear that your mood has levelled - and how great if dropping foods will bring you an easier life emotionally! What is the deal with artificial sweetener? I am part way through the Kessler book and there has been one off the cuff reference to artificial sweetener but I don't know why yet.

Beth - yay for remembering "no choice". It is such a powerful tool. And pleased to hear your new shoes have allowed you to walk pain free

BBE - credit to you for not joining in the bread eating. I imagine that would have taken some effort. LOL on the Michael Chrichton.

National Parker - sending you wishes for a relaxing weekend after such a busy work week

09-21-2013, 08:13 AM
Diet Coaches/Buddies – Walk, CREDIT moi, took me to a concert that included Aaron Copland's Appalachian Spring ( which can uplift the spirit anytime. Another walk took me to my favorite library that included the pleasure of the librarian pulling out the book that I'd reserved when she saw me coming. Life is good when you're recognized by your librarian.

Eating was on plan, CREDIT moi. Breakfast continues to include no blueberries which, while par for the season, is painful each year and deserving of mention. There are fewer calories in blueberries than raisins that take their place in the cereal. I throw in as many blueberries as are available, but measure raisins.

Joy (gardenerjoy) – Congrats for having a meeting about February 2014 - seems far into the distant future right now. Yes, this, "don't realize until after how stupid they were." I could plan which books I read, like from my stack, instead of taking an offering from some stranger. But that sounds insular even as I type it.

maryann - Day old produce is just the best when it can be consumed right away. Congrats for grabbing prosciutto at a (relative) bargain. Yay for "TIME."

nationalparker – Yep, "it's up to me, and all that" - just what I need to hear this morning. MAJOR Kudos for eating until no longer hungry.

ForMyGirls - Congrats for breaking the "Kennet curse (" (thanks to Wiki for that explanation). And thanks for "footy team" to add to my Aussie colloquialisms. Kudos for the wisdom of "setting more achievable targets for myself."

Readers - day 6 Find a Diet Coach

What to Discuss with your Coach

Call or e-mail daily if:
You're struggling to stick to your daily eating plan. I've found that some people need to give an account to their coach of what they ate during the day every evening for the first few weeks or longer. It's the only way they can stick to their eating plan. They've told me that they often don't eat certain foods because they didn't want to have to report it.Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), pg 87.

09-21-2013, 12:40 PM
Good Morning, Coaches.

Yesterday I was hungrier than I have been. Yeah for strengthening my resistance muscle by watching the clock and guessing how long the cravings lasted. The longest one lasted an hour. I didn't explode or anything by waiting it out. Credit.

Housecleaning this morning is exercise along with plenty of rest for my back. It still isn't right. Weight still below ticker. DH brought heavenly honeydews from the field of a farmer friend. Yeah!

BBE: I wrote a story with Appalachian Springs in it. My main character was an autistic girl who learned to dance the "hoedown" in it from her father.

ForMyGirls: From what my book says, artificial sweetener reduces the bodies natural ability to tell itself it is full. It also contributes to insulin resistance (bad news for weightloss.)

09-21-2013, 01:43 PM
Yesterday I hit the two-month mark on my streak of exercising every day!

WI: -0.85kg, Exercise: +30 950/1400 minutes for September, Food: 100% op, Read my Advantages and Responses: yes

BillBlueEyes: cool to be recognized at the library!

ForMyGirls: my experience with artificial sweetener was that when I finally quit my last source of it (Diet Coke), I dropped 5 pounds in 10 days -- and that was at the end of my weight loss journey when dropping weight quickly was no longer anything I expected. I don't know if it was the sweetener or the sodium (there's not much in soda, but I drank a lot of soda and didn't get much sodium otherwise) or something else.

09-21-2013, 08:12 PM
Hello coaches,

About 90% OP on food yesterday - right quantities but wrong balance if food groups when a whole lot of the day ended up not being as planned. Credit to me for making adjustments that kept me close to on track. Credit also to me for eating only to mild fullness when out for dinner with a friend and for sticking to Joy's "wine or dessert" approach. 100% OP on exercise / Wellbeing.

Thanks both Maryann and Joy for the info on artificial sweetener - I only have it in diet coke, and that only once a day usually, so hopefully it isn't messing with me too much - though I think lunch (when I have it) is the meal I most frequently end up thinking "ok - what next" at the end of. Not sure I am ready to give up my "DC" yet though - I have never managed to overcome finding drinking water boring so really like having liquid with flavour with my lunch. Will have to ponder that.

BBE - do you know Copland's "In the Beginning"? One of my most favourite choral works and I think one of the finest examples of the musical setting completely matching the meaning of the words. Loved your "life is good when your librarian recognises you":-)

Maryann - riding out an hour long craving is am impressive effort. Well done!

Joy - yay to you for a two month exercise streak. Awesome work!

09-21-2013, 08:52 PM
Hello coaches. Saturday is my "I MUST weigh and check in" day. Ugh, up 3 lbs and fighting lack of motivation this week. Credit for checking in and weighing in.

09-22-2013, 01:55 AM
Hi all,

Party--not so good--just sorta turned off the "I need to be on plan" thoughts and ate--however, I stopped when I was full (plus one chocolate piece) so that's actually progress. I also didn't eat anything until all the food was out and ready--I didn't snack while getting things organized.

One of the last people to leave is a friend who came with 3 of his 4 kids. I just loaded him up--leftover cookies, brownies, shortbread bars--they all went to his house. DD will take a small number of cookies back and the rest will go to work with my on Monday. I want them out of my house.

Friday, the 5K was called because of lightning storms. I'd already decided not to walk before they called it--it was pouring buckets and walking in that didn't sound the least bit enjoyable. I ended up changing lunch and dinner on Friday--I forgot part of my lunch Friday and that caused me to go out and I made okay, but not great choices. And then not doing the 5k also messed up dinner plans--but I did okay choosing that.

Today, breakfast and lunch were fine. I ended up not having snacks or dinner--it was 6:45 when I was done setting up for the party so didn't have time for it. It was a great party, though--everyone seemed to have a good time.

I haven't written down tomorrow's plan--but I have it. Back on track after my party...

Oh--DD is home for a day and she and I went into my closet so I could show her what I bought last weekend. Then I slipped on multiple jackets--and a pile of them grew on the floor to be given away. I held out on my previous favorite piece of clothing--I'm going to see if I can take it in or have it taken in--I'm not sure which--it's an unfitted jacket so I should be able to cut it down and put it back together. I don't know if I'll ever really get to it, though. I have 3 pairs of pants to hem and haven't gotten to those yet :-) -- and those will fit once they're washed and hemmed.

Take care, all.

09-22-2013, 07:46 AM
Diet Coaches/Buddies – Welcome Fall! So, even though I haven't quite gotten around yet to watching "Breaking Bad," I did experience Bryan Cranston as Lyndon B. Johnson in a stage performance, All The Way ( It's painful watching stuff on stage that I lived through.

Exercise was a fun walk with DW, CREDIT moi. We were asked for directions by two lost young women; I thought they'd be crushed when we told them, "Eight blocks that way," but they seemed quite happy just to know they'd be going in the right direction. Must be some lesson in life there.

Joy (gardenerjoy) – Two months of exercise sounds like a permanent life change.

maryann - Yep, Kudos for working that resistance muscle. Drooling over those honeydews.

Beth (bethFromDayton) – Stopping when full is worthy of Kudos in itself. Extra Kudos for sending the remaining goodies home with a friend.

ForMyGirls - Neat to adopt "wine or dessert." [Didn't know "In the Beginning" (, but am listening to it as I type.]

khemistry - Oh Yes, Kudos for checking in and weighing. The hardest part is to weigh when the scale isn't known to be going down. You're winning big just by doing that.

Readers - day 6 Find a Diet Coach

What to Discuss with your Coach

Call or e-mail daily if:
You're struggling to stick to your daily eating plan. I've found that some people need to give an account to their coach of what they ate during the day every evening for the first few weeks or longer. It's the only way they can stick to their eating plan. They've told me that they often don't eat certain foods because they didn't want to have to report it.Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), pg 87.

09-22-2013, 09:17 AM
Hello coaches,

100% OP on food. 70% on Wellbeing and exercise. Some credits? got some incidental exercise and didn't then use it as an excuse not to do the planned (tho' most of that credit is due to my beloved for encouragement). Credit it for not having a slice of rashly baked bread after dinner. Credit it of realising during the day that I was stewing on some stuff and journaling about it. Good to have been mindful of emotions rather than trying to bury them.

Khemistry - nice to see you here again and credit for posting.

Beth - well done for sending away all the leftovers and yay for finding that more clothes were too big :-)

Bill - yay for a nice walk with your DW

09-22-2013, 10:05 AM
Well, good day to all, but I'm mad at myself and frustrated and irritated and any other -ated words that fit because I've updated my ticker in the opposite direction of which I'd like to, but it's a realization that just carrying around the Beck's book and reading chapters here and there isn't going to do it. Perhaps if the book weighed about 80 pounds, I might see some progress that way. SO ... in my "come to Jesus" talk to myself this morning and what I'll be journaling about in a few minutes ...

1- DH is going on nights now for three weeks ... while normally I find it hard to make his meal an evening in advance for him to take, I'm cutting us BOTH back :) and will get back to the calorie counting and not just eyeballing portions.
2-Work stress cannot dictate what I tackle in the evenings. I shall make a list of oddball chores around home to do each evening and when tempted to snack a bit, undertake a few of them. No postponing. One fridge door opening for nothing = one chore tackled.
3- Next Saturday, I'll be checking in here with a weight that is two pounds down from now. I hope. I plan. I hope I will...
4 - Eating until no longer hungry will be a key. I can always reheat a great meal. I did that last night with dinner and saved 40% for tonight from one meal (chicken burrito bowl from chipotle after six hours of errands).
5 - Plan to bring in a small bowl of fruit for my desk for snacking at work - then I don't have to pack a fruit each day and it's THERE.

I feel as if every time DH says he loves me as I am with the shape I am, I get lax. But I feel this will adversely impact me in job hunting, etc. Others at work have said they would never think that of me, but people can be kind with that at times. I feel I carry it in my mind each day, but then lose it when I'm snagging a snack or a larger serving of potato than I need, etc.

09-22-2013, 10:05 AM
Another good day with good results. Today's challenge is a visit to MiL. We're bringing carry-outs for her lunch and ours. I'm committing, right now, to a salad not a sandwich from Panera, which we still call St. Louis Bread Company or BreadCo, for short. In fact, I'm going to check the menu....Okay, I'll have the Thai Chicken Salad without the wonton strips.

WI: -0.35kg, Exercise: +30 980/1400 minutes for September, Food: 100% op, Read my Advantages and Responses: yes

khemistry: Great job posting here -- a perfect first step for getting back on track.

bethfromDayton: good job making progress on the party eating and getting right back to it afterwards.

09-22-2013, 10:11 AM
nationalparker: we cross-posted, but I thought I'd respond that I had years of being lax knowing that DH loved me at any size. When I finally did it, I focused more on the health benefits -- the reduced pain I hoped for (and it really happened!), living longer than my parents (both died in their 60s, while the youngest any of my grandparents died was 79), and getting off my blood pressure medication. DH still loves me, too! In fact, between losing weight and coloring my hair, he kind of feels like he got a whole new wife without the bother of a mid-life crisis.

09-22-2013, 04:27 PM
Thank you, GardenerJoy! When single, I used to think how nice it would be to have someone to help me stick with it (i KNOW!) and to be supportive. I got to my goal, while eating fairly well. Now that I've cut out a majority of the processed stuff, I'm finding it HARDER, which seems completely wacky to me. I think I have some lingering "health halo" of eating well, just not limiting it enough. Now I'm finding that maybe on the evenings I'm home alone, I can NAIL this and get better habits ingrained ... but I'm worrying that I'll go into the "I'm alone and can eat anything I want" absurd mentality. That's not a choice now.

My Halloween goal is back in mind and I'm committed to reaching out via email to a friend who is trying to get back on track as well. Lately we've been on the "life is short" mentality... several peers of mine have died in their 40s this past month - healthy, so it was unexpected. Not close friends, but still a bit of a shock. But with extra weight, I don't want to be taxing my body so need to keep that in mind, as well as fitting into clothes I own.

09-23-2013, 07:23 AM
Diet Coaches/Buddies – Good walk, CREDIT moi, after the heavy rain had stopped. It's a Camelot thing when it rains at night - so convenient.

Dinner was a challenge. We spent some time at a block party where there were mounds of food followed by dinner at home with DS and his girlfriend. Thought I'd just stick to a single ear of corn at the block party, but item by item kept crossing onto my plate - some folks had made their favorite dish. Had a good time and met some new folks.

Joy (gardenerjoy) – I didn't know that Panera evolved from the St. Louis Bread Company. Some days I'm glad that Panera exists; some days I wish it'd never arrived around here because it makes some high calorie foods seem like healthy fare.

nationalparker – Kudos for working out that stuff on paper where it came be seen, recognized for what it is, and felt. "Six hours of errands" is one busy day.

ForMyGirls - That's such a success, "mindful of emotions" - eating about them has never done me any good.

Readers - day 6 Find a Diet Coach

What to Discuss with your Coach
. .Every evening for the first few weeks or
longer, some people need to give an account
. . . . .of what they ate during the day.Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), pg 87.

09-23-2013, 09:32 AM
Hi Coaches!

I continue to be mindful, especially of others' tragedies, as I plod along here in (still rainy) Colorado. We made a zip trip over to our other home(everything ok) last week and I enjoyed the pool and catching up with friends. Unfortunately, I bumped my lil' toe pretty bad so work has been mindful, too. With minor agitation (working on it), my contractors are not showing this week and at this point it's who knows when.
Foodwise, I've been really trying to stick to plan. Credit, since in the old days any break from my normal life pattern was a green light for "anything goes". I had a little frustration eat last night but stopped, a Beck strategy I am grateful to employ when needed. I got all kinds of spontaneous exercise last week yet didn't fit in my everyday weight routine. I'm headed to work but fit it in this morning before posting here. credit.

BBE, thanks for the Camelot earworm....I'm sure it will come in handy at work today. I loved yesterdays life lesson. Tx.

Beth(fromDayton), I am sending sympathies that your foot dr. has indicated your surgery didn't work. Credit for remaining thoughtful regarding your planned/spontaneous exercise.

gardenerjoy, yay for such consistent exercise! When thinking about getting back to my morning exercise I again employed your music strategy and as soon as I put on my cleaning/inspiring tunes on I found myself automating into exercise and decluttering! Yay!

:wave: everyone else....DH just walked in the front door which is my cue for morning smoothies.

I'll check back in when I can. This crazy week includes (I think) one...possibly two RT's to a Home Depot 70 miles from here to p/u kitchen cabinets my contractors were supposed to bring over weeks ago, get my electrician in gear so I can get a new furnace put in ($$). Ouch. Thankfully, I don't have to live amidst THIS project.

09-23-2013, 11:42 AM
I'm back in my maintenance weight range!

Here's what I learned: To be successful at maintenance, I'll want to do everything the same. The same food, the same planning, the same exercise -- even the same reporting here at 3FC. When any one of those starts to slip, my weight goes up. Fortunately, when I'm in the swing of things, none of that is difficult or unpleasant. It's just habit. And it's easier to stay on track than it is to get back on track.

Some of you might like my weight loss story that I put on my blog today: Reinvention — A Generation Fabulous Bloghop (

WI: -0.7kg, Exercise: +30 1010/1400 minutes for September, Food: 100% op, Read my Advantages and Responses: yes

BillBlueEyes: I think the evolution was more that Panera bought St. Louis Bread Company but wisely kept the name in this region. They did keep some of BreadCo's recipes, though. I had a craving while we were in the store yesterday for something I don't eat anymore. That doesn't happen often! Fortunately, the craving is gone now so I won't have to figure out what to do about it.

Lexxiss: great to see you here and things proceeding. It sounds like contractors are going to be more than usually annoying at this time.

09-23-2013, 12:57 PM
Good Morning, Coaches.

OP yesterday - making it pass the two week mark for the Drop 7 Program. I have not had the miraculous "pain free" response promised in the book (mostly because I have been nursing a cranky back - no fault of food.) But I have stayed OP for a long stretch which has proved impossible for me these last several months. I do attribute the success to not having the "addictive" substances in my body. Also, standing while eating/snacking is at a minimum because I can't eat the foods I am prepping for the boys. I have actual cooked these last two weeks without tasting ANYTHING including the new Cooking Light recipe for Brioche (rolls) or buttered potatoes. (DS said they were both good.)

nationalparker: I hear you about the scale that won't budge. It is incredibly difficult for me to comprehend/accept how little I must eat to move the scale down a pound now that I am this age. I have come to understand my belly must feel empty near the point of uncomfortable "hungry". I have to completely forget how I use to eat because it has no relation to me now and I need to just be grateful I didn't gain more back then.

gardenerjoy: Congrats on returning to maintenance. Since I have been doing "maintenance" while TRYING to lose weight, I understand it will be a life long conscience endeavor.

BBE: Yeah for a nice walk. I plan to take one around a pond/creek while DS is in music today.

BethFromDayton: It is thrilling to purge your closet of your old self. I know.

09-23-2013, 09:24 PM
Completely on plan today. Taking credit as it's rare that I write that. Spread my dinner out a bit to gauge my hunger throughout. Now enjoying a cup of tea, while watching Ladies in Lavender - an older movie with Maggie Smith and Judi Dench ... I started it yesterday and then thought, "I'd love to relax after a crazy busy Monday with this movie," turned it off and saved it for tonight. One feature in their kitchen (set in Cornwall before WWII, I believe so far) is a clothes line contraption that you have a pulley to pull it up out of the way when it's been loaded up. Cleverness that I've never seen. And now that I want :) And in their yard is a bit of a lookout stand - a few steps up and a railing in front to view the shore/seaside.

Will plan my meals for tomorrow tonight. I didn't bring in my bowl of apples for the week, but did bring to work the one for today, so at least the same mission was achieved.

Beth - I'm sorry to hear that all of your pain and recuperation following your foot surgery might not have done the job. Credits abound for plans to pass the remaining desserts on to others.

Bill - You're completely to blame for me humming/singing the Camelot songs here today. Now watching this movie, I had to look up the lyrics of a song, The White Rose - never heard that but immediately loved it. The block party sounds like a wonderful way to ring in autumn.

GardenerJoy - Thank you for posting your weight loss blog link! Good for me to read stories that show it's do-able. By real people. :)

Lexxiss - Good luck with your projects and for your patience with the contractors. Glad your long trips to Home Depot don't have to be made in the ice/snow. At least yet.

Maryann - I cannot imagine not sampling the brioche or buttered potatoes. Those two items would top my list of foods from the week. Especially homemade and fresh. Impressive credits.

ForMyGirls - Hope you're doing well - and enjoyed a wonderful weekend and didn't have to stew on too much for too long. When does spring start kicking in more for you?

09-23-2013, 09:41 PM
Hi Coaches!
Update: got a call after work and my contractor (w/o spouse) will show up with the cabinets tomorrow while I'm at work. :cp: I had an OP day today, house is clean and meals are in the freezer. credit. Instead of feeling frantic I'm pretty laid back and relaxed. credit to Beck and my willingness to plan ahead and be ready when the call came. I will probably disappear again for a few days as we jump into our project.

gardenerjoy, credit for back to maintenance weight!. I will check out your blog when I have some time.

nationalparker, credit for a day OP

maryann, credit for your 2 weeks on VirginDiet! I'll bet you are feeling great!

PS I had wonderful moment today....had to share. While at work, my coworkers in the kitchen were hollering "moose"! Sure enough, a yearling bull moose, with tiny rack, ran in front of the restaurant, around to the back and over a wall back to the front. He was just adorable and it made me so happy! My coworkers had never seen one(and were estatic), and of course, living in AK all those years, and seeing the lil' guy here was just priceless! We never had moose here when I was growing up and they really seem to be thriving! There have been many other sitings but this is the first in my community!

09-24-2013, 07:21 AM
Diet Coaches/Buddies – Walking, CREDIT moi, was super. My exercise for today has to be . . . dealing with my leaking freezer. Call me Sisyphus.

Eating was close to plan, CREDIT moi. My to-do list is growing faster than items are being removed. That always puts my head in a funny place and nibbling is the first thing my head thinks about there.

Joy (gardenerjoy) – Keep reminding us, "And it's easier to stay on track than it is to get back on track."

Debbie (Lexxiss) – Ouch for a banged toe - especially with all the walking that you do. Kudos for staying on your plan even with contractors waffling about. Love the moose sighting. Those critters are spreading into new places.

maryann - Cooking without tasting isn't just Kudos worthy, it's almost worthy of canonization, LOL.

nationalparker – Putting Ladies in Lavender ( on my list since I'm unabashedly in love with Maggie Smith. Sign me up, too, for a yard where that overlooks the seaside.

Readers - day 6 Find a Diet Coach

what are you thinking?
Are you having sabotaging thoughts about lining up a diet coach? Check to see if any of these thought are familiar and use the helpful responses as guides to creating Response Cards for yourself.

Sabotaging Thought: What if I got a diet coach and then fail? He or she will think poorly of me.
Helpful Response: If I pick the right person, I'll maximize my chances of success. I'm not going to choose a diet coach who will view me negatively just for trying.

Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), pg 88.

09-24-2013, 07:58 AM
One feature in their kitchen (set in Cornwall before WWII, I believe so far) is a clothes line contraption that you have a pulley to pull it up out of the way when it's been loaded up. Cleverness that I've never seen. And now that I want :)

I have one of those. Would not be able to cope without it. We put washing on the outside line when it's fine or on the airer when it isn't. I'll also dry bunches of lavender on it in a few days time. My mother calls it a Dutch airer. In Scotland they call it a pulley.

Also have a view of the sea ...

Still struggling with only eating sitting down. Lurking here daily does help me. Thank you, everyone.

09-24-2013, 09:43 AM
Hello coaches,

Just a quick post tonight as it is past my bedtime. But needed to post - haven't been managing to keep life in balance the last few days so haven't done my planning or posting. I am reasonably confident I am still about 90% on wick with food and exercise/ well being is taking a hammering. Hopefully some wriggle room tomorrow to work out what is getting me out of kilter and how to turn that around. And as I type it is clear. Tomorrow I will walk - no matter what!

09-24-2013, 10:18 AM
I never made a plan yesterday but managed to eat as if I had one. Today, I have a plan but also some expectation that it will get over run by circumstances so I plan to stay nimble.

WI: +0.2kg, Exercise: +45 1055/1400 minutes for September, Food: NA op, Read my Advantages and Responses: yes

09-24-2013, 12:29 PM
Okay, SilverBirch - I'm envious of your Dutch airer (thank you for the names of them!) and your view of the sea. I lived close to the sea in Italy and in Spain, and again close but not AS close when in Florida. Now I'm so landlocked here that I miss it terribly. Few things relax me as much as my four favorite S's - sun, sand, surf and seagulls.

I am reminded again of the peace that seems to come with being on track. It's a feeling that has not settled on me much here lately. I am journaling to try to get to the root of why, when I had to lose weight before, I committed to it and did it ... then kept my weight in a five-pound range, when I got near the top of that, I took immediate steps to get closer to the bottom of that range. It seemed so blasted logical and I followed through. Now I'm working this into something bigger/harder than it needs to be.

98 days until New Year's Eve. Where do you want to be when you're thinking of the new year ahead of us?

Bill - Ladies in Lavender was enjoyable ... a cozy movie. And a few cups of tea were in order, of course. Adding one more thing, albeit a pleasant one, to your ever-growing to do list. Good luck with solving the case of the leaking freezer.

ForMyGirls - Credits for checking in when you're snowed under. Good luck working things out.

JoyBeNimble - I like that image - avoiding temptation, sneaking around snacking...

Lexxiss - TOO cool on the moose! I would have loved that - what a gift. I still love to see the deer around us - and the coyote - I love it all :)

09-24-2013, 10:54 PM
Hi all,

I've not been posting and not been planning and didn't even pre pack my lunch every day--those two seem to go together. We went out to dinner tonight because I didn't feel like cooking--even though I did have something planned. I was mostly on plan the last few days--and the scale showed an even 180.0 -- 50 lbs down -- for the first time.

I'm off to bed now--but will be back on track food and planning wise in the morning.

09-25-2013, 08:46 AM
Hello coaches,

Managed to get a bit more back in balance today. Committing to walking last night really helped. And came up with a viable theory on why I was out of whack - I haven't been setting and alarm to get up so have been losing time in the morning that allowed me to do everything I need to do and still have enough hours left in the day to parent and do my job. So - the alarm is set for tomorrow and I will be putting my lights out on time tonight. Credit for all that good thinking and credit for a 100% OP day with food and exercise/ Wellbeing.

Beth - it sounds like you and I have been hanging out in the same place. Hope your recommit brings you the joy and peace it has brought me.

National Parker - glad to hear that the serenity of "on track" has found you. Your tenacity and determination are inspiring.

Gardener joy - what great news that you are back in maintenance. How brave you were to turn things around so quickly. Loved the image of being nimble in response to changes to your routine.

Silver birch - I am likewise jealous of your Dutch airer - what a great contraption!

BBE - LOL on Sisyphus :-)

Lexxis - yay for your moose - made me think of Northern Exposure (which begs the question - is life in Alaska really like that?)

Maryann - pleased to hear the drop 7 foods is making being on plan easier / achievable for you. Not tasting brioche is seriously impressive. Best wishes for relief from back pain soon.

09-25-2013, 10:03 AM
Good Morning, Coaches.

Up early this morning for work (5:30) but I did want to check in. OP again at work. I can't believe I haven't been chocolate foraging there. Finally found the drop 7 book because I need the recipes for the next cycle when I start adding things back. Lunch is packed, weight is under ticker, food in MFP.

Have a great day.

09-25-2013, 10:13 AM
Diet Coaches/Buddies – Did gym, CREDIT moi, including the exercise class. We had a substitute leader who worked muscles that even she admitted would never have been worked before - the ones we'll have to work if we injure our shoulders. OK for me. I hope they appreciate their new movement.

Food was only OK. We had our first spaghetti squash for the season - a real treat. I love that stuff. Hard to believe it's good for me.

Joy (gardenerjoy) – "Nimble" rules.

silverbirch – Royally jealous of your view of the sea. Eating sitting down can be a challenge for someone always on the go.

nationalparker – Can't lose with, "so blasted logical and I followed through."

Beth (bethFromDayton) – Hearty Congrats on 50 pounds gone forever.

ForMyGirls - Happy Day of the Walk. Keep the faith working out what the issues are. Good luck with your plan to take back the morning.

Readers - day 6 Find a Diet Coach

what are you thinking?
Are you having sabotaging thoughts about lining up a diet coach? Check to see if any of these thought are familiar and use the helpful responses as guides to creating Response Cards for yourself. . . .

Sabotaging Thought: I don't want to impose on someone.
Helpful Response: First, whomever I select as my diet coach will probably consider me worth the trouble. Second, serving as my support person probably isn't as burdensome as I might believe. Third, the process might well bring us closer together. Many people feel honored to serve as support to someone else. Finally, I can at least give someone the choice of whether or not to help me.

Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), pg 88.

09-25-2013, 10:26 AM
My plan didn't match up with my day, as I suspected might happen. I took my original planned lunch and turned it into a quick supper and ordered my normal choice at the lunch restaurant, so I still consider the day mostly on plan.

Today, I don't have a plan or enough veggies in the house. A busy morning will make it hard to remedy the situation until lunch time. Not the best situation, but I'll figure something out.

WI: +0.4kg, Exercise: +30 1085/1400 minutes for September, Food: 90% op, Read my Advantages and Responses: yes

bethfromDayton: congrats on seeing that 50 pounds down number -- that's a terrific achievement!

09-25-2013, 10:41 AM
Hello! Trying to get back to checking in early in the day, but on the other hand, I liked being accountable during the day and posting at night :)

Baked two batches of double peanut butter cookies (they have a layer of peanut butter and conf. sugar in there) and one is packaged for DH to take to his work tonight, and I brought the other in here. I allotted myself one cookie last night and enjoyed it. I didn't eat it sitting down and wish I had in retrospect. I allowed myself one today in my plan, but am hoping they're gone before I think about it. Credits for taking the ONE and enjoying it last night. I was tempted to take another but recounted up my calories and was where I needed to be, so that created the "no" ...

I'm wondering if counting down to 0 calories left in the day would be better - I used to do that and it seemed to make it easier to wrap it up. Like ForMyGirls, counting down with the portions of dairy, fruit, etc. And by the way, you're doing so well! You are SO CLOSE to mini-goal #3! Kudos for realizing what had you off-kilter lately with lost time.

Beth - CONGRATS on 50 down. What an achievement!

Bill - Continued credits for the regularity with the gym! I'm looking forward to some planned longer walks/hikes with DH this weekend - that's the goal. (Of course, that, yardwork, landscaping project that has become the albatross in my life, some home repairs which includes trips to Lowes and Home Depot, and I'm not willing to allow our hikes to take last priority.)

Maryann - Good luck as you begin to add things back in. And many credits continue for the chocolate dismissal. I want that. :)

Today I have lunch plans with a friend, and dinner is planned to be light to balance. Boston lettuce with apple, pear, cranberries and a light dressing as the main course of dinner. Autumn salad!

09-25-2013, 07:56 PM
Worker in a restaurant: We cooked up extra fries by accident - can I bring you some of those hot fries?
Me: Oh, wow - thank you but no.
Friend: Oh, wow - that'd be great. I'll take some.
And she is super, super slender and can't figure out how come she's dropping weight without trying.

And ... I was okay with my decision and didn't drool over hers. Left my whole bun from my sandwich, as well. Staved off my own peanut butter cookies which went quickly at work, and skipped all the donuts that were also brought in.

Had to report some credits since i always seem to forget them! And that resistance muscle work will help me tonight. Thanks for putting up with a few posts in a row.

09-25-2013, 11:58 PM
Hi everyone,

Breakfast and lunch were as I planned (this morning). Dinner was not--DH suggested we go out and I went along with it (didn't even suggest otherwise). However, I made a reasonable choice, and cut my meal in half right away and boxed it up for Friday evening, so the quantity was under control.

As I wrote yesterday, when I don't plan as well the night before, I don't do as well. (Who'd have thought it?) So, I've got all of tomorrow entered into MFP--and that makes me more likely to mindlessly follow my plan than just having it in my head would--writing it down really does make a difference.

I didn't even pretend I'd want to wash and cut up strawberries in the morning--I did it tonight. (And loaded the dishwasher, which I hate doing) I have all the breakfast stuff out and my lunch and snack for tomorrow is in the lunch box in the fridge. It's a frozen meal day (and I forgot that one day last week and just brought the bag) so I left the top all the way open to remind me to grab the frozen meal from the freezer. (Sort of like tying a string around my finger)

Two days at 180.0 and I updated my ticker and SIG--I'm really pumped about the 50 lb point. It was my "have to lose at least this much" number--and I'm really feeling the benefits of having lost that much! Think what 20 more will do for me... (That's what I say to myself when I read each of my advantages each morning..This has come true already, and think how much more true it will be. For some reason, that's really encouraging to me.)

I've been thinking about my party binges and wondering if I'm over-depriving and then once I open the floodgate, just going overboard. I'm considering adding in a few treats to rotate with my ice cream treats. The thing is, if I don't start, I don't crave cookies or any of the other things that I overeat at parties. Something to think about.

nationalparker: Turning down free fries--that's awesome and definitely credit worthy. It sounds as if your resistance muscle got quite a workout today! (And holding to one cookie last night is credit worthy, too!)

gardenerjoy: Sometimes swapping lunch and dinner keeps me within parameters. I think letting myself enjoy a lunch is enough to keep me motivated to have that light dinner. Is that how it worked for you?

BillBE: Credit on the gym--and I hope your shoulders aren't complaining today! It threw me for a loop when I checked the forum before work and you hadn't posted it yet.

maryann: What a great summary-food planned, weight under ticker...hope today was another great day!

ForMyGirls: As nice as it is to sleep in sometimes, I know that I always feel I wasted a chunk of the day. That doesn't stop me from doing it--just makes me feel annoyed with myself. I hope getting up earlier works out well for you.

Have a good day, all!

09-26-2013, 04:18 AM
Hi coaches! :)
I haven't been here for a little while and there's a reason for that. I went on a trip to the other side of the state I live in ans stayed in a hotel because of my husband's work (he got to take me along). During that time I put on 3kg :( but luckily I've already lost a kilo of that.
I've decided I really need to get into meal planning and planning for trips like that so my weight doesn't fluctuate so much. I also need to plan a variety of meals so I keep satisfied with what I'm eating. So I've been working on that for a day or so.
I'm finding weightloss is a lot slower than it used to be. I remember a couple of years ago when I lost 14kg I would lost at least 1kg a week, which is 2.2lbs. These days it often is a loss of quarter of a kilo to half a kilo (half a pound to 1lb) weightloss per week. I think it may be due to a medication increase that I've had since but I'm not sure. I'm on two medications for mental illness and both of them can cause weight gain.
Soon I'll start working again. I'm hoping that I'll be able to stick to my diet while working. Hopefully the added physical activity from working will make it easier for me to lose weight. I haven't been working for the past 2 years due to recovering from mental illness.
So far I've been on this diet for a month and it means I reached a mini goal of mine. During that time I've only had one binge session, which is good because I was binging every 3 days before.:)

09-26-2013, 08:23 AM
Diet Coaches/Buddies – Walking, CREDIT moi, as usual on an overbooked day. There's a construction project nearby in need of my supervision. They've dug a trench, filled it in, dug it again, filled it in again, and seem to have started a third cycle. I've thought of offering the suggestion that they do everything at once to save time but held my tongue, LOL.

Food was OK at the first evening event - the pot luck that goes with my book club - CREDIT moi. Unfortunately I had another event afterward that held some tension producing expectations while I sat in front of dark chocolate and tree nuts in bowls. Ouch. I can take credit only for failing to eat ALL of the dark chocolate.

Joy (gardenerjoy) – When I run the world there'll be a veggie stand on every street corner and you'll have to drive to buy cigarettes and lottery tickets.

nationalparker – Your "Autumn salad" sound yummy - I do love both Boston Lettuce and cranberries. Kudos for each donut skipped.

VioletDolphin83 – Yay for the chance to travel with your DH. I hope he gets enough time off so that you can go do stuff together. Some medications do add a challenge to weight loss - requiring even more diligence in the planning part, I think. The rate of loss isn't that important for the body; the mind, however, does like its instant rewards so it needs to be reminded that slow but steady is just fine.

Beth (bethFromDayton) – Congrats, again, on those 50 pounds gone. It's OK to celebrate that one more than once. Interesting thoughts about not craving stuff until overeating.

Readers - day 6 Find a Diet Coach

what are you thinking?
Are you having sabotaging thoughts about lining up a diet coach? Check to see if any of these thought are familiar and use the helpful responses as guides to creating Response Cards for yourself. . . .

Sabotaging Thought: I should be able to do this by myself.
Helpful Response: If I could do it by myself, I'd have already lost weight and kept it off. I need to face the fact that I need help - just as many other people do.

Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), pg 88.

09-26-2013, 09:07 AM
First up Beth - I don't know how I managed to read your post before last and not notice the 50 pound weightloss achievement - but somehow I didn't take it in - but now that I have - like wow! That is incredible!

Today was pretty good. My weekly weigh in this morning was no change - which I am actually pleased about. After a fortnight of being off plan quite a bit I actually needed the reinforcement that that isn't good enough and that sustained loss requires much closer to 100% OP. So today was OP except for stretching. Credit to me for finding a way to get my walk in eye spite time constraints. Credit to me for getting up with my alarm so I felt like my day was on track from the start. Credit to me for finding my way through some stressful stuff today without using food as comfort. Noticed myself mindlessly snacking on left overt cashews tonight. Credit for stopping. Nice to notice how shocked I was by my behaviour!

Maryann - good luck with next phase of drop 7

BBE - you have sent me off googling about spaghetti squash. What does it taste like?

Gardenerjoy - I hope you found some veggies OK

National Parker - well done for pausing to count your calories before embarking on the second cookie. And thanks for your encouragement :-) good luck with making the hikes the first priority on the weekend. And yay for the great workout you gave your resistance muscle today

VioletDolphin - hooray to you for reaching your first goal. That is a fantastic achievement. Looking forward to celebrating Goal 2 with you next :-)

09-26-2013, 11:03 AM
I never made a plan yesterday. Credit for exercising my resistance muscle a lot to keep myself from eating things I would never have put on a plan. I did fine, but it was a good reminder how much better life is when I have a plan. Many fewer decisions!

Tonight's challenge is the potluck for my book club (BillBlueEyes, this seems to be going around) during our annual book selection meeting. I'm bringing my "famous" tabbouli using tomatoes, parsley, and mint from my garden. I'll use my normal potluck plan: focus on the veggies, tiny portions of everything else, three bites is plenty for a taste.

WI: +0.1kg, Exercise: +55 1140/1400 minutes for September, Food: NA op, Read my Advantages and Responses: yes

09-26-2013, 02:02 PM
Challenging myself to work that resistance muscle today - frustrations at work this morning have me wanting to indulge in something. No choice. I've planned a lighter lunch and a heavier dinner today as DH is back home for dinners now. Even when I plan a more substantial lunch and a light dinner, I find myself eating more than I need to and then that's the double-whammy.

Personals later hopefully but Bill, that's hysterical on the construction project needing supervision. :) Years ago my dad was ALL up in arms when people came and painted the fireplug that was near their home. Green. Not red. He ended up taking a walk to see how many they painted the "WRONG" color. :) He took his supervision duties seriously - to the point that he wanted to call someone about it! ha

09-26-2013, 06:18 PM
Hi Coaches!

The project is moving along well. I don't have houseguests..our guy came solo and is staying w/his DD in Denver at night. I'm still successfully negotiating my mom and DH's schedules and am being mindful with food. credit. I've managed my at home exercise both yesterday and today, too. Tomorrow I have to paint (at the project) then head back to work Saturday morning so I'm taking advantage of some couch/personal time.

BBE, whew...those double food events are sometimes just too much...especially when you toss in some tension. Kudos for not taking the last of the chocolate.

Beth(fromDayton), congrats on 50# down! You are a new person in many ways….I love that feeling! Great persisting with those strawberries knowing you wouldn't do it in the AM.

ForMyGirls, lots of great credits, especially finding your way through some stressful stuff without using food for comfort!

VioletDolphin, great that your hubby got to take you along on a trip! What a great idea to start planning ahead for trips like that! Kudos for reaching a mini goal of 1 month, too.

nationalparker, I echo the others Yay! for saying no to unplanned FF's! (reminds me of work)

gardenerjoy, I stopped for a few minutes and really thought through your comment about how you had to exercise your resistance much more because you didn't have that plan. How true. I like your potluck plan...simple and realistic!

maryann, lol at finding the drop 7 book. Credit for food in MFP and for resisting chocolate foraging.

:wave: silverbirch keep working on eating while sitting..thanks for checking in with us!

We had an unplanned lunch out w/DD today so I'm going to go light tonight AND this afternoon's "snack" will be a Ginger/Apple/Fresh Mint smoothie. Yum! I'm grateful when I can use my Beck skills to get right back on track after an off plan meal. Credit moi.

09-26-2013, 11:25 PM
Good Evening, Coaches.

I am joining Lexxiss on the couch. I am 100% beat. My current job has me in the classrooms some days. Today was one. It seems I had forgotten what "teaching tired" was. Afterwards I taught second language kids English. It reminded me the struggle it is to be a first generation American.

Credit for not making tired an excuse for sugar (my oldest habit) but Ouch for nibbling too much and too often at the boys "allowed" food. Oh well. I still count it a win. I have done a lot worse than overeating chickpea stew.

BethFromDayton: What a victory! Super proud of your fifty pound loss.

BBE: I often "supervise" parents in the movie house or at the supermarket while they are disciplining their kids (or not!) No one has ever ask me for advice.

Best to all. My last brain cell is going to sleep.

09-26-2013, 11:36 PM
Hi all,

Today was an OP day--my only deviation from what I'd pre-entered into MFP was that I didn't realize we were out of turkey sausage so I didn't have any with breakfast. Everything else--just as planned. I had another "don't feel like cooking" evening--but since everything was planned, it was much easier to say to myself "no choice"--and to really not give myself a choice!

No time for personals tonight. Thanks to everyone for the congrats on reaching 50 lbs down--I've been checking in pretty close to daily since January 7th--and all of you have made it easier for me to get to where I am. I have to admit that I'm basking in my achievement!

09-27-2013, 07:32 AM
Diet Coaches/Buddies – I growing to like the exercise class at my gym. CREDIT moi for yesterday's session. The leader does the Zumba class before the one I take and ended our session with a brief Zumba routine. 'Twas much fun despite my reservation that gentlemen over 30 look a bit silly thrusting their hips into the air. There were only two of us in class, a semi-private session! Not only is it fun, but feels like I've stolen a session that I should have had to pay for.

Nibbling wasn't so good - Ouch. I did figure some unexpected appetizers after an early evening presentation would constitute dinner so that passes as a legit substitution on my plan. Minor CREDIT moi for avoiding the tray of cupcakes.

Joy (gardenerjoy) – Your uber local tabbouli has me drooling. We're still getting cherry tomatoes from the potted plant behind our house.

Debbie (Lexxiss) – You could almost make me a smoothie person with your "Ginger/Apple/Fresh Mint smoothie." Kudos for juggling so much at once.

maryann - Thanks for the reminder of the difficulties of being a first generation American. I once complimented a kid on a nice Red Sox jersey. His older friend had to tell me that the kid didn't speak a word of English. Seems that first thing off the boat is to put on a Red Sox jersey to try to fit in. [We 'supervisors' have to remain strong despite the world's failure to ask.]

nationalparker – Super Kudos for throwing "No choice" at "frustrations at work." Stress and frustrations both seem to yell, "feed me." LOL at your dad's fireplug story; I hope he called.

Beth (bethFromDayton) – Bask away - you made a neat milestone. Kudos for using the old "no choice" when the mind was wandering.

ForMyGirls - Yep, Kudos for stopping with those cashews. And another Kudos for avoiding food as the solution to stress. [Spaghetti squash has the wonderful taste of winter squash; its magic is its shape - you can use it in place of spaghetti. It'll taste like squash, not like pasta - a different kind of fun.]

Readers - day 6 Find a Diet Coach

what are you thinking?
Are you having sabotaging thoughts about lining up a diet coach? Check to see if any of these thought are familiar and use the helpful responses as guides to creating Response Cards for yourself. . . .

Sabotaging Thought: I strayed from my diet plan, and I think I gained weight. I don't want to call and tell my diet coach.
Helpful Response: This is the time I need my diet coach most. In a few minutes, I'll probably be glad I called. My diet coach won't criticize me or think poorly of me. If I call, I'll get the practical help and support I need. The reasons to lose weight that I wrote on my Advantages Response Card are still important to me, so I should go ahead and call now.

Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), pg 88.

09-27-2013, 09:11 AM
Happy weekend coaches.

Did well today - 100% OP on food and Wellbeing / exercise. Got through some angst about the stressful stuff that is around at the moment without turning to food (I am loving how much that habit seems to be broken (or at least weakened). Had a celebratory family birthday dinner tonight where I had planned for birthday cake to be one of my weekly indulgences and said no thanks to alcohol and fries because I wanted to be able to enjoy the cake guilt free.

Gardener joy - thanks for sharing your pot luck plan.

National Parker - yay for working out how to be adaptable so that you don't end up overeating when DH is around for dinners

Lexxis - kudos for staying mindful with food with everything you have going on

Maryann - LOL about the chickpea stew. You are making amazing progress on changing your habits.

Beth - your basking in your achievement has put a great big smile on my face

BBE - thanks for the intel on spaghetti squash - will have to ponder it - I am a major pasta nut and am missing eating a lot of it so I think something that looked like spaghetti but didn't taste like it might just be salt in the wound! Though then again mashed sweet potato has been a great discovery and I always thought it would be a sad substitute for the real starch filled thing.

09-27-2013, 10:36 AM
Things didn't go according to plan yesterday, but it was still better to have a plan. When I have no plan, my mind starts considering everything in the world an option. When I have a plan, even if I'm not following it, I'm thinking about what I can eat that is in the spirit of the plan. That thinking narrows my choices to the things that I would write on a plan and eliminates items and quantities that I would never put on a plan.

Today is going to be another problematic one, but I have a plan and it will help.

WI: +0.1kg, Exercise: +30 1180/1400 minutes for September, Food: 80% op, Read my Advantages and Responses: yes

ForMyGirls: good job working in the one treat you planned and avoiding the rest. Spaghetti squash with tomato sauce is fun and actually more flavorful than pasta. It's not the same thing, but a worthy dish to try in its own right.

09-27-2013, 10:54 AM
I can tell that today will be a challenge. I weighed in this morning to get a preview of tomorrow and I'm down a miniscule amount and have REALLY kicked it on program and want that "reward" visible in numerical form between my toes. Last night DH grilled his small steak and as I don't eat beef and didn't really know he was grilling, I didn't have anything thawed out, and so cooked up some beans for protein, and had green beans and sweet potato slices baked in the oven with a slice of cantaloupe for dessert. I thought I did so well :) We'll see what tomorrow holds, but I need to keep on track today and not think what the heck am I bothering with this for?! I must bring out those advantage cards!!

09-28-2013, 06:10 AM
Bummer - accidentally lost my post. Short version - I did good today :-) 100% OP all round. and my footy team won the grand final.

Gardener joy - you are so right on about a plan keeping you on track even if you have to deviate.

National Parker - hope you are coping OK with the disappointment on the scale. It can be hard waiting to see the reward!

09-28-2013, 06:45 AM
Diet Coaches/Buddies – Got stuff done, but not much else to report. We're facing an election here so all time spent at home is spent answering phone calls seeking election support.

I did get several cardboard boxes knocked down and into the recycle bin, CREDIT moi. Also trying to finally get all our old vinyl records out of the living room since we don't use a record player anymore. And moved several stands around from the living room to our bedroom and another from out bedroom to the dining room to put plants in a window with better sunlight. Tending to plants in a mystical thing that DW does and her answers to any questions I ask seem ethereal to me.

Joy (gardenerjoy) – Interesting that a plan can serve as a boundary even if not strictly followed.

nationalparker – Kudos for finding yourself a meal without planning. I wish beef wouldn't always show up as the bad guy in large studies of heart disease.

ForMyGirls - Yay for guilt free cake - there shouldn't be any other kind. Congrats for the soccer victory.

Readers - day 7 Arrange Your Environment

I find it difficult to have junk food staring me in the face. At home, I make sure it's all on a high shelf in a cupboard or in the freezer. I don't keep food in my office or in my car because i don't always have the mental energy to resist urges to eat - particularly at the end of the workday. The dieters with whom I work also have found this practice to be a valuable strategy for losing weight and maintaining their weight loss.

Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), pg 90.

09-28-2013, 09:32 AM
The day was fluid and strange, but my food choices were good.

Today, I'm off to an all day photography class. I have a plan including my packed lunch.

WI: -0.25kg, Exercise: +70 1240/1400 minutes for September, Food: 80% op, Read my Advantages and Responses: yes

09-28-2013, 11:14 AM
Had a higher-calorie and much higher sodium day yesterday and am seeing the same number on the scale this morning so figure it'll be a few more days of plugging away for any visible reward that I perceive I am DUE. I need to get that mentality out and realize it's the data/snapshot but I want to see a different picture so I'm going to have to change the subject.

We went to see Bill Cosby last night and he did not disappoint. Very engaging and the time flew. We stopped for ice cream on the way home and just picked up a half gallon (well, few are that nowadays) of breyers vanilla - the ONLY one I could find with normal ingredients and not one created food. Measured my half cup for 140 calories and enjoyed it. I typically eat my serving of ice cream as SOON as I walk in the door with the container and it's pretty melty. There is no temptation for me with the rest of the ice cream, but I recognize that it is for DH. BUT then stayed up until close to 2 a.m. watching the first Despicable Me movie that neither of us had seen, laughing at the silliness, and had a serving of the Skinny pop popcorn for 155 calories... added it all in my tracker but still was over and kept on going adding to the day's total. Credit for tracking but debit for still chowing.

I skip on beef and pork because when I moved to the midwest and would see the trucks hauling them to the slaughterhouse all the time it hit me so hard. DH asks why I still eat chicken/turkey - they don't commit suicide - I KNOW ... I just haven't seen those trucks yet. And seen their eyes looking out the holes in the metal and me sitting in my car sobbing. I need to find more protein sources that I like besides beans and lowfat dairy before I do run into that truck. :dizzy:

Plans this weekend are all over the place, from deciding between a spoof play (nunsense or a storytelling on Dillinger - an absolute favorite subject of mine, both the same time on Sunday ... lawnwork, hopefully a hike across town or in the park near here if we're crammed for time, landscaping, trip to Lowe's, marketing, cleaning, laundry, shopping run to Kohls - for our foreign Beckers it's a store that gives out "kohls cash" when you buy things now and then and I have $20 to use that's burning a hole in my pocket - on anything ... and closet organizing. I want two extra days to pop up between today and tomorrow. :D

09-28-2013, 11:17 AM
Good Morning, Coaches.

Big credit yesterday. I had to pack to meals for an all day conference. I ate only what I brought and saved the box lunch provided for DS today. This is an especially big credit because crowds make me anxious and I tend to compensate by becoming overly boisterous and overly hungry. I did neither.

Today is the last official day of the three week drop 7. Tomorrow I am supposed to reintroduce gluten for one meal for the next four days. I am going to wait, though, because I change my ticker on the 1st and I don't want to change anything until then. Big gratitude for not being "obsessed" with getting back to pasta. My cravings have been remarkably reduce — which is the point of the experiment.

Gardenerjoy, BethFromDayton and ForMyGirls: You are all helpful in reminding me about planning for success. I am impulsive by nature, often at the mercy of my fickle feelings. The commitment of food helps me stay the course.

BBE: Anybody can Zumba. Other cultures no it. It is just us uptight Puritans to need to let go.

nationalparker: fingers crossed for you weigh in today.

09-28-2013, 06:01 PM
Hello to everyone :wave:

Some of you may remember me- I used to be a frequent poster. I am hoping that I can begin to participate again and join you in your efforts to become healthier. I appreciated the support of this group and found that the accountability, advice and support helped me. Unfortunately, I am still on the roller coaster of losing and regaining the same 10-20 pounds over and over. Still trying...sigh.

Take care!

09-29-2013, 06:13 AM
Diet Coaches/Buddies – Walk, CREDIT moi, took me past a place showing "Customer Appreciation Day" by giving out vast quantities of FREE food. I turned down all of it, except for a few tastes, including $26 per pint Balsamic Vinegar which I'd not get to taste otherwise.

Food was OK, except for more nibbling as I worked by to-do list that's too long right now. The great way to avoid one set of obligations is to go get a haircut - so at least that's done. Guys get to pretend that it's OK to let their hair get unruly before fessing up and getting it cut. Clear skies and pleasant fall temperatures made the walk there and back a joy.

Joy (gardenerjoy) – Enjoy photography class. I've got to figure out which digital camera with multiple lenses to get my DD for her birthday; she wants full control just like exists on my beloved old Nikkormat EL. Any suggestions, assuming I'm not Bill Gates?

CeeJay – Last post that I remember, you were headed to an island for a week where there was no place to go buy extra sugar and salty stuff. I remember thinking that an island would be a terrific control of our environment - our current reading from Beck. Those "roller coaster" pounds are a super challenge to get past. Kudos for choosing the path to use this group for accountability.

maryann - Neat strategy to save your provided box lunch for your DS - so much easier than leaving it knowing that it would be tossed. [My Zumba issue isn't my Puritan side - I'd workout starkers without missing a beat- it's my no-one-over-thirty-should-act-sexy side.]

nationalparker – Bill Cosby can make me laugh before he ever opens his mouth. Kudos for parceling out your treats mindfully. Your schedule is daunting - good luck making choices.

Readers - day 7 Arrange Your Environment

It's especially important to avoid environmental triggers when you're first starting your diet. "Out of sight, out of mind" is a good policy right now. Although you won’t necessarily have to reduce environmental triggers forever, you may decide, as I have, that you prefer to keep certain foods out of sight even after you've lost weight. Today, I'd like you to prepare you home and work environments by putting tempting foods where you won't easily see them - and by putting wholesome foods allowed by your diet in plain view.

Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), pg 90.

09-29-2013, 09:28 AM
Evening coaches,

Realised tonight how important the great big long checklist that Beck gives at the end if the book. I tick it off most nights and most times it is a bit of a "yeah yeah" exercise. But tonight I was feeling down on myself for not having managed to get any of my exercise / Wellbeing activities in. But then when I went through the list I realised how many achievements there actually were in today. In my 'old life' there would have been 6 times today when I would have had a 'treat' - which included having to say no 4 times to cake at a birthday party, sticking to my plan to have a salad for lunch in the shopping centre and a habitual eating entertainment environment. So many old habits that didn't replay today.

BBE - hope the plants enjoy their new sunny home. Incidentally "footy" is (for me) AFL (also sometimes called Aussie Rules). Some Aussies would say Rugby League is footy - and some might call Rugby Union footy - though I think most would say Rugby. Soccer is just soccer (unless you're a ex-pat Pom in which case it is football). Who'd have thought we're all talking the same language :-)

Gardener joy - hope you have enjoyed your photography class - what a lovely way to spend a Saturday.

National Parker - I hear ya on needing the extra 2 days if weekend

Maryann - yay to you for being flexible about the date for reintroducing gluten so you can get your ticker reward first!

Ceejay - lovely to meet you!

09-29-2013, 11:17 AM
We swapped out supper for something easier, but still in the spirit of my plan (after briefly discussing pizza delivery -- yikes!). Yesterday's adventure was an all-day street photography workshop that included 3 hours on our feet in a small town hunting out photos. Most folks bought pork burgers and beer at a street festival for lunch. I was very glad that I packed our lunch -- chicken salad sandwiches made from our yummy grilled chicken, tabbouli from leftovers of the book club potluck, and honey crisp apples.

WI: +0.3kg, Exercise: +45 1285/1400 minutes for September, Food: 80% op, Read my Advantages and Responses: yes

nationalparker: I like this recipe for tempeh as a vegetarian protein source: It heats up nicely so I make a double batch and then eat it for lunch most days with a potato or rice or smashed as a sandwich filling. That and a big salad works for me. I buy tempeh at Whole Foods and freeze it until I need it.

CeeJay: terrific to see you! I would love to trade advice and swap stories with you again.

BillBlueEyes: There's an Apple vs PC argument in the camera world -- Canon vs Nikon. We're a Canon family, so I would start someone with an entry level EOS camera: Sony makes interesting cameras but not necessarily cheaper. Pentax and Olympus do have some less expensive options.

09-29-2013, 11:20 AM
Good Morning, Coaches.

I am up in Tahoe. I left the boys to the harvest. DS was out raking the walnuts with the other worker while DH was doing "books" in the office. Actually, DH was looking out the window at his beautiful boy happily working and chatting with the worker that only speaks Spanish. DH and I both believe that part of being happy in this world is to be able to enjoy work, lose yourself in it, whatever it maybe. Most of our friends' children have no chores or any real idea of the value of money. DS knows he has to rake three hours to be able to buy a "Yugioh" set of playing cards.

Back on topic: OP yesterday. A beautiful walk to oldtown Truckee where I treated myself to a reward for three weeks of no slips. I settled on a desperately needed new pair of hiking pants. Mine are from the 80's (I know, BBE is saying right now, "What is wrong with that?") I am excited to try them out this morning on the second most beautiful hike I have ever done — The Rubicon Trail along Lake Tahoe's Emerald Bay. The champion hike is the famous one in Kaui (which I would misspell if I tried.) Fighting a few demon thoughts that "Breakfast isn't enough to get you though the hike." Then I remembered John Muir who set out with tea bags and a fishing line to discover Yosemite :) I am happy with the green smoothie and almond butter on rice bread that was planned.

ForMyGirls: It is good to remember the "old you." One of my favorite quotes is : I am not the woman I want to be but I am certainly not the woman I was."

09-29-2013, 03:00 PM
Another drive-by check in today... yesterday could have been so much better and I was my own saboteur. Weary of the non-stop chores/errands, it seems and so have planned to check out with an hour of reading while watching some football.

Rainy day here - Kohls and Sams errands still await. We left yardwork for today, surprised with the non-stop rain/drizzle. We need it, though, so I'll plan on mowing tomorrow night. UGH. I am feeling lazier this year - things I jumped right on ow seem to be things I put off. Will start working on that, adding it to the list, I guess.

09-29-2013, 03:57 PM

Hope everyone is having an excellent Sunday. Thanks for the welcome back messages!

For those who were not here when I left- I am 51 years old, living in rural Manitoba, and have struggled with my weight my entire life. One of my primary motivators is that I have arthritis in my ankles and knees and am in a fair amount of pain with my right leg. The only thing I can do is lose weight and exercise and hope that it is enough to help. I am using Sparks People to record my food and am calorie counting.

Credit today for: riding exercise bike, reading advantage and response cards, planning food for tomorrow, and eating a healthy breakfast and lunch.

Bill-- I am amazed you remember my trip to the island- that was two summers ago. Just took me awhile to get back. :D

09-29-2013, 07:59 PM

The challenges that I knew were coming have now come, and gone.
I was so emotionally overwhelmed by my life that I could not reach out and did not want to try to stop eating compulsively. Since my brother died mid-July, and then we moved my mother nearby, only last weekend (already a week ago!), I basically ate to cope. I managed to stay on plan and then I just didn't. And then I didn't even think about staying on plan anymore and I just gave in. The result is a 19lb gain the last time I stepped on the scale.

What can I say about this?

I don't need to keep eating/over-eating. I can stop/choose a foodplan/reach out. I can, in short, try again. Right now I am feeling very sad about my upcoming birthday, just a few days over a month away. I want to turn this around before it gets here.

I did complete my mural project and now have to coerce people to vote for me online. Call me old, or old-fashioned, but it bothers me that after creating a large scale mural, on an unforgiving material, in challenging outdoor conditions, under tight time constraints, that the winner will be decided by an online popularity contest just seems wrong. There were participants who worked on their piece for just one day, others who took them off-site, cause they had the space/studio for that, and still others who worked onsite as they requested. Drumming up online votes, everyday for 35+ days, feels like trying to get picked for the gym class team. However, I am doing it. And I am trying to get into doing it. But really, I think it has nothing to do with the art we made, or who would make the best piece of public art which is what the winner gets--this, at least, is a VERY worthy prize. (btw if you want to cast a vote for me, or the others, pm me and I'll send you the link).
Had to do it at least that once.

Bye for now.

ceejay good to see you here. i know how you feel.:hug:

09-29-2013, 11:39 PM
Hi all,

It's late and I'm headed to bed. I haven't devoted time and energy to my plan this weekend, and had a big snack last night--even as I told myself I could talk myself out of it, I talked myself out of talking myself out of it. Today was more controlled.

I did spend energy in other ways--I'm reading the Guernsey Literary and Potato Peel Pie Society. It's wonderful. Someone said that after reading it, she really wanted to go to Guernsey. Since we're going to Guernsey in May, I thought it'd be fun to read something (partly) set there.

I spent time on my trip planning website ( for those of you who like reading about what other people are planning)

I spent time hanging pictures (I'll post in the decluttering thread)

We went to the Air Force Museum.

And, I spent time and energy obsessing about my next portable computer solution. We looked at the Microsoft Surface Friday night, but Asus has something coming out in October that sounds like it might be perfect (Transformer T100) for blogging and such while traveling (which is what I want something new for--something smaller than my laptop)

So, none of that was plan-related--but it was a full weekend.

Tomorrow, I'll plan next week's meals and go grocery shopping AFTER we spend all the daylight hours we can staining the deck! I usually go after work on Monday, but given limited daylight, it'll wait until after dark!

Have a great night all!

09-30-2013, 07:03 AM
Diet Coaches/Buddies – Lunch was an affair where I tried to limit eating too much. I chose salmon, CREDIT moi, as the better of several choices. Meeting new people generates a bit of stress trying to remember their names even while hearing new stories is a joy.

Not much exercise given that my day required going about in the car. It just reminded me that I'm lucky that many days can be completely handled by subway and foot.

onebyone – Congrats for getting through that huge stack of stuff recently; I hope your mom is able to acclimate to her new home. Kudos for charging back into holding yourself accountable for your exercise and eating plans.

Joy (gardenerjoy) – Yay, of course, for eating the lunch you packed; Ouch because I'm now drooling for a pork burger, LOL. Thanks for the suggested reading on digital cameras.

CeeJay - Yep, Kudos for using your exercise bike; neat that you have an exercise that you can do despite pain in the leg.

maryann - Congrats for being able to fit into hiking pants from the 80's - that's a win. Love reading that your DS is working and that he's learning that language isn't a barrier to communication. Stories of John Muir in the woods inspire me. I was awed by the tale of not being terribly concerned about being caught out in a blizzard; if it happened, he planned to slowly march in place all night to prevent frostbite and then he'd be able to see where to walk in the morning.

nationalparker – Sometimes a break is the right thing. It's doubly delicious when planned.

Beth (bethFromDayton) – Nice to be reminded that Dayton has the best Air Force Museum ever. Been there. Loved every minute of it. On my list to go back. Neat that you're headed to the Channel Islands - such a small dot on the map viewed from here. Can't wait to hear tales. Convoluted Kudos for talking yourself out of talking yourself out of it.

ForMyGirls - Kudos for "old habits that didn't replay" - just love reading of changes that become part of life. [Gotta remember that another reason to get to Australia is to watch an Aussie Rules game. Thanks for the clarification.]

Readers - day 7 Arrange Your Environment

Did this suggestion trigger sabotaging thoughts? Many dieters tell me, "If I make changes I'll have to tell everyone I'm dieting. I'm worried I could fail on this diet, too. Then everyone will know. So it's better not to let anyone know." If you're having such thoughts, you're going to need a strong response or you may decide not to make environmental changes.

Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), pg 90.

09-30-2013, 10:45 AM
Hi Coaches!
Lack of internet, as I sit to post (SundayPM) yet had the thought to write/save now and cut/past later. Credit for creativity. Food has been good...not perfect but I'm still holding in my 3#maintenance range which is acceptable to me right now. Advance planning isn't helping lots….as the ongoing schedule seems to change from morning to night. The project is going well often requiring that I go up and paint after a full day at my real job. I don't know when we'll finish I'm just taking one day at a time. Tomorrow I meet with a tree guy to discuss taking down a dangerous tree…$$ again. Credit….this afternoon my DH snacked through a foodball (typo but appropriate) game and I especially noticed it wasn't triggering my desires to eat. Beck strategies at work. Yay.

CeeJay, welcome back!

onebyone, glad to see you back, too!

MaryAnn, I enjoyed reading your post. It really gave me a sense of peace to listen to your progress/process. Neat that DS is learning a work ethic...I've sure found it to be a foundation of many other disciplines.

By the time I post this it will be Monday morning and I'll be prepping for a trip to Denver to meet with an oncologist for my mom. Take care everyone!

09-30-2013, 10:45 AM
One small, reasonable substitute to my plan. This is going to be a tricky week -- a 100% OP today would be a helpful way to start.

WI: +0.25 kg, Exercise: +90 1375/1400 minutes for September, Food: 90% op, Read my Advantages and Responses: yes

bethfromDayton: I really enjoyed Guernsey Literary and Potato Peel Pie Society. So cool that you get to go there after reading the book.

09-30-2013, 11:16 AM
Hi coaches,

Very late so very brief. I said no to scones (with trimmings) today. For me that is a very very big deal! I have one seriously buff resistance muscle right now.

09-30-2013, 11:48 AM
Good Morning, Coaches.

I am leaving beautiful Tahoe this morning. Back to real life. Credit that I bought no extra food this entire weekend. I ate only what I brought up in a insulated lunch bag. It was filled mostly with the fruit and veggies for my smoothies.I am constantly surprised how little I need to eat to be healthy.

In awe yesterday from watching parasurfers use the 20 mph wind to leap and lunge off the waves on the lake. I am so timid so often. Warning: metaphor about to come: I thought I should use the wind (my anxiety) to fly like they do - not regret it or it battle it constantly. It is all about courage.

On the topic of courage. I have decided to not start reintroducing foods this week. I have bought two recommended supplements - one for help with serotonin (for my depression) and one to help with anxiety. I want to start them this week. Adding back a food would only muddy the results.

onebyone: Glad you are back posting. None of us are above the grade of human. It is by sharing our weaknesses and our missteps that we all become stronger.

Good luck to all with the home improvement projects. I should be pulling into the driveway of a house with a FINALLY finished roofing job and a beautifully painted exterior.

09-30-2013, 12:02 PM
Busy work day, but already planning to relax tonight. With Mondays being such crazy work days and I feel like I'm constantly on edge, even if I manage to get out on time, I felt guilty for hitting the wall when I got home. Last week I saved a movie to watch by myself. This week I think I'm finally going to start of the many PBS shows I keep saying I want to watch (Doc Martin, The Bletchley Circle, Inspector Morse, Vera, etc.) ... if I have the first episode of The Bletchley Circle, that might it.

Lunch is planned - fruit and dry cereal (I'm still loving the quaker oat squares) ... dinner is soup. Misty, drizzly day so lawn mowing is again looking iffy, so secretly that works well into my homebody plans tonight.

Scale is reading shockingly high - well, only shocking if I forgot what I've eaten here lately. Combo of too many calories and too much sodium.

Trip to Utah coming up later this week - looking forward to it. DH is STILL trying to make up his mind on the trip for next year - his pick. He's been thinking Alaska, Australia (which would take years to save up for), Hawaii (ditto), cruise, Prince Edward Island, Newfoundland, Isle Royale, Ireland (the latest), now back to Alaska cruise in June, Dry Tortugas NP in Key West ... it's cute to me because in his last relationship his opinion mattered not at all and no trips were taken. So he's not taking this lightly. I realize that often our trips are me going, "oh, I want you to see Glacier national park, how about we go there?" "Ok!" ... Now i just realize there is an Island motif in his thoughts. Hm. :)

09-30-2013, 12:21 PM
BillBlueEyes: another bit on cameras -- we've had good luck buying used equipment from KEH:

09-30-2013, 09:56 PM
Hi Becksters!

onebyone-thanks for encouraging me to start posting again! Good luck with your art work. I am definitely voting for you!

bethfromdayton-sounds like a busy weekend for you. Will check out your travel website.

BillBlueEyes-credit for limiting lunch. The exercise bike and swimming are OK on my leg and I am pretty sure I am gaining strength. It is walking that is a problem- I miss going for walks and hope sooner or later I can start up again.

Lexxiss- thanks for the welcome. Laughing about foodball. Yay you did not join in!

gardenerjoy-good luck with your tricky week.

ForMyGirls-good job blowing off scones.

maryann-I just finished a vacation too and real life is much harder. :)

nationalparker-hope you have an enjoyable trip this week. All of your husbands trip options sound fantastic.

I had kind of an off day. Spent an hour and a half in the dentist chair this morning- finishing a root canal and replacing some ancient fillings that were starting to go. All that freezing made me into a zombie for the rest of the day. Freezing is long gone and my mouth is sore. So food today was a healthy breakfast, soup for lunch and some hamburger casserole for dinner. Nothing great but no overeating either. Also got on the exercise bike before going to the dentist. I am so ready to go to bed. Back to work tomorrow.

Take care everyone.

09-30-2013, 10:34 PM
Hi all,
I am back, a lot has happened some good, some not so good, many changes and it is all part of life. Thanks for throwing out the lifeline, I grabbed it and am holding on for dear life.
Hello to everyone.
It is difficult to believe October will arrive in a few hours.
I did get rid of clutter through out the time I have been away.
Have a great night and I will talk to you soon.

10-01-2013, 07:57 AM
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